Dumbaznboy's Training log

Discussion in 'Training Logs' started by dumbaznboy, Apr 22, 2007.

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  1. dumbaznboy

    dumbaznboy New Member

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    So ive been keeping logs for myself for a while now, but starting monday, I'm guna put everything I write onto a log here as well.

    Doing it mainly for critisism and the like.

    thank guys.

    :wavey:
     
    Last edited: Apr 22, 2007
  2. jokka

    jokka OT Supporter

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    thanks for letting us know ahead of time
     
  3. dumbaznboy

    dumbaznboy New Member

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    uhm...you're welcome? (duno if ur being sarcastic or not)

    and after reading my post, its sounds redundant
     
  4. dumbaznboy

    dumbaznboy New Member

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    ok so here we go

    Start - 4/23/07
    Weight: 177.5lbs
    One Month Goal: down to 170lbs

    Food for the Day:

    Meal 1 - Protien Shake (2 scoops) + 1/2 Cup Oats + 2 tbsp PB (the one with omega3 and 6 FA's)
    Calories: 580
    Fats: 22 g
    Protien: 60 g
    Carbs: 36 g

    Meal 2 - Protien Shake
    Calories: 120
    Fat: 1 g
    Protien: 24 g
    Carbs: 4 g

    Meal 3 - Protien Shake (2 scoops)
    Calories: 240
    Fat: 2 g
    Protien: 48 g
    Carbs: 8 g

    Meal 4 - Steak Burrito (4 oz steak, 4 oz refried bean - no lard, 1 tortilla, 1 cup lettuce)
    Calories: 485
    Fat: 25 g
    Protien: 37 g
    Carbs: 20 g

    Meal 5 - Protien Shake
    Calories: 120
    Fat: 1 g
    Protien: 24 g
    Carbs: 4 g

    Meal 6 - Protien Shake
    Calories: 120
    Fat: 1 g
    Protien: 24 g
    Carbs: 4 g

    Meal 7 - Protien Shake
    Calories: 120
    Fat: 1 g
    Protien: 24 g
    Carbs: 4 g

    Total Calories: 1905
    Total Fat: 54 g
    Total Protien: 265 g
    Total Carbs: 84 g

    Macro Breakdown (p/c/f) - 56%/18%/26% <-- i know the fat part seems high, but most of it comes from the PB (omega 3/6) and the meat, so i dont feel that bad its higher than my carb intake, but overall i'm pretty happy.

    Also, I'm a busy student and im broke, so i dont have time to prepare meals, and i have ALOT of protien powder so that helps cuz im constantly running around in a hurry between classes.

    Workout:

    30 min cardio on sit down bike (burned 218 cal according to the monitor) in the AM

    will update this later tonite after my back workout

    NOTE: the last few meals are to be consumed, but that is what i will be eating.

    Thanks guys
     
  5. dumbaznboy

    dumbaznboy New Member

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    evening workout - back day

    Wide Lat Pulls
    200 x 5
    220 x 5
    240 x 2
    200 x 6
    220 x 5

    T-Bar Rows
    200 x 6
    225 x 5
    250 x 5
    270 x 4
    180 x 5

    Seated Rows
    220 x 6
    240 x 5
    260 x 5
    290 x 1 (Fail)
     
  6. Skeletor

    Skeletor Guest

    so you're living entirely off shakes aside from one meal consisting of solid food?



    that sucks dude. THere's a lot better diets you could find that would put more solid food in your stomach without adding extra calories to your overall intake. Check the stickies.
     
  7. Mitchj

    Mitchj OT Supporter

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    Um, the whey protein should only be suplemented ontop of the existing diet. Try 2 protein milk's, the rest food.
     
  8. Mitchj

    Mitchj OT Supporter

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    56% protein is rediculous
     
  9. jokka

    jokka OT Supporter

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    holy shakes batman
     
  10. dumbaznboy

    dumbaznboy New Member

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    no no no....i WOULD eat more solid foods if i had the money to...and ill find ways to do so....BUT most of my protien will be coming from shakes at the moment, and once i get around to it, my solid meals will be pasta/rice (cuz tahts all i have). im not dieting like it on purpose, i just started logging here at a bad time, as a month ago i was mainly eating chicken breasts and cottage cheese.
     
  11. dumbaznboy

    dumbaznboy New Member

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    Location:
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    Morning Workout - 30mins cardio on stationary bike - burned 216 Calories
    Afternoon - Shoulders/Bi's/Tri's

    Rope Pushdowns
    130X10
    140X10
    150X8
    120X10
    120X10

    Upright Rows
    80x10
    90x8
    100x6
    80x10
    80x10

    Rope Bar Curls
    120x10
    130x6
    140x3
    110x8
    110x8


    Intake for the day:

    Meal 1 - 2 scoop Protien+ 1/2 cup oats
    Calories - 380
    Fat - 4.5 g
    Protien - 53 g
    Carbs - 34 g

    Meal 2 - 1 scoop protien shake
    Calories - 120
    Fat - 1 g
    Protien - 24 g
    Carbs - 4 g

    Meal 3 - (SHITTY MEAL) Dining Commons Food (had my little bro swipe me in)
    Calories - 1300
    Fat - 54 g
    Protien - 66g
    Carbs - 138 g

    Meal 4 - Postworkout Shake (2 scoops Protien)
    Calories - 240
    Fat - 2 g
    Protien - 48 g
    Carbs - 8 g

    Meal 5 - 2 Scoops Protien
    Calories - 240
    Fat - 2 g
    Protien - 48 g
    Carbs - 8 g

    Total Calories - 2280
    Total Fat - 64.5 g
    Total Protien - 239 g
    Total Carbs - 192 g
    Marco Breakdown (p/c/f) - 42%/34%/24%

    edit: decided not to workout in the evening...wasnt in the right mindset.
     
    Last edited: Apr 25, 2007
  12. dumbaznboy

    dumbaznboy New Member

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    Today's meals

    Meal 1 - 2 scoops Protien
    Calories: 240
    Fat: 2 g
    Protien: 48 g
    Carbs: 8 g

    Meal 2 - Clif Bar
    Calories: 240
    Fat: 5 g
    Protien: 10 g
    Carbs: 43 g

    Meal 3 - 2 scoop Protien
    Calories: 240
    Fat: 2 g
    Protien: 48 g
    Carbs: 2 g

    Meal 4 - Steak Burrito
    Calories: 485
    Fat: 25 g
    Protien: 37 g
    Carbs: 20 g

    Meal 5 - 2 scoop Protien
    Calories: 240
    Fat: 2 g
    Protien: 48 g
    Carbs: 8 g

    Meal 6 - 2 scoop protien shake (postworkout)
    Calories: 240
    Fat: 2 g
    Protien: 48 g
    Carbs: 8 g

    Total Calories: 1685
    Total Fat:38 g
    Total Protien: 239 g
    Total Carbs: 95 g
    Macro Breakdown (p/c/f): 57%/23%/20%


    Workout

    AM - remainder of yesterday's Bi's/Tri's/Delts workout

    French Press
    90x10
    100x8
    105x5
    90x8
    90x8

    Hammer Curls
    60x5
    50x8
    50x6
    40x8
    40x8

    Military Press
    40x10
    50x10
    60x10
    65x8
    45x8

    Cardio: 15 mins on stationary bike (burned 110 cal)

    PM Workout - Legs

    Squats
    155x6
    205x6
    245x6
    275x5
    285x4 (not really a PR, but i havent worked my legs in a LONG time...so ill count this as a PR for now!!!)

    Leg Curls
    45x6
    70x6
    80x6
    80x5
    85x5

    Leg Extensions
    35x5
    45x5
    50x5
    25x6
    25x6

    Leg Press
    540x8
    720x8
    900x6
    1000x5
    1000x4

    All-in-all....effing AWESOME workout. Legs are on fire, and I can barely walk around my apt right now.

    Edit: added leg workout
     
    Last edited: Apr 26, 2007
  13. evolude

    evolude OT Supporter

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    strong... how much do u weigh??
     
  14. dumbaznboy

    dumbaznboy New Member

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    im at 178 as of this morning.

    But those wide lat pulls, involved use the of straps and some lean to bring it down. but getting the bar down and my ass secure into the seat was a feat in an of itself....esp at 240.

    The t-bar rows, for 250 and 270, i had a spotter give me help on the initial lift. but it was all me through the reps.

    i have short--ish arms fyi.

    thanks tho, appreciate the comment.
     
  15. dumbaznboy

    dumbaznboy New Member

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    added my leg workout from tonite. ^^^
     
  16. dumbaznboy

    dumbaznboy New Member

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    today was my day off...will post my intake once i get around to figuring out all the info.
     
  17. dumbaznboy

    dumbaznboy New Member

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    Intake for 4/26/07

    Meal 1- Dining Commons Meal (10 chicken nuggets, 1.5 cup Cesar Salad, 1.5 Cup Chicken noodle stir fry)
    Calories: 1070
    Fat: 69.4 g
    Protien: 57 g
    Carbs: 56 g

    Meal 2 - 2 scoops Protien
    Calories: 240
    Fats: 2 g
    Protien: 48 g
    Carbs: 8 g

    Meal 3 - Roast Beef Sandwich w/ pesto mayo
    Calories: 616
    Fat:35.5
    Protien:41 g
    Carbs: 32 g

    Total Calories: 1926
    Total Fat: 106.9
    Total Protien:146 g
    Total Carbs: 96 g

    Macro Breakdown (p/c/f): 30%/20%/50% (i ate like shit yesterday...prolly most sat. fats too...bleh).
     
  18. dumbaznboy

    dumbaznboy New Member

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    Workout for today: bench/shoulders

    Flat Bench
    225x6
    245x4
    235x4
    225x5
    225x4

    Incline DB Bench
    65x10
    70x10
    75x6
    75x5
    60x10

    Cable Press/Flys
    37.5x8
    42.5x6
    47.5x6
    52.2x2 (cant keep myself down)
    37.5x5

    Arnold Press
    40x8x5

    Upright Rows
    70x8x5

    Cardio - stationary bike for 15mins, burned 110 calories.

    My workout today didnt feel very productive....bah.


    Intake (so far):

    Meal 1 - 1 scoop Protien
    Calories: 120
    Fat: 1 g
    Protien: 24 g
    Carbs: 4 g

    Meal 2 (postworkout) - 3 scoops protien
    Calories: 360
    Fats: 3 g
    Protien: 72 g
    Carbs: 12 g

    Pastrami Sandwich (Ciabatta Roll, ~4-5 oz's of Pastrami, 2 Slices of Pepper Jack Cheese, 1 oz basil aioli)
    Calories: 798
    Fat: 44.2 g
    Protien: 53 g
    Carbs: 44 g

    2 Mini Coronas (14oz)
    Total Calories: 172
    Fat: 0g
    Protien: 1.3 g
    Carbs: 16 g


    Total Calories:1450
    Total Fat: 48.2 g
    Total Protien:150.3 g
    Total Carbs: 76 g

    Macro Breakdown (p/c/f): 42%/28%/30%
     
    Last edited: Apr 28, 2007
  19. dumbaznboy

    dumbaznboy New Member

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  20. Mitchj

    Mitchj OT Supporter

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    Why are you bumping your log?

    Your benching 245 pounds? Your seriously strong, you sure you only weigh ~180? Obviously your not new to this.
     
  21. evolude

    evolude OT Supporter

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    i'm sure dumbaznboy agrees with me but 245x4 isn't that great for our body weight... although he does weigh 10 lbs. more than me...

    DAB... post some photos... we seem to have similar numbers...
     
  22. dumbaznboy

    dumbaznboy New Member

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    heh, I bumped my log because i didnt have it bookmarked on my home computer, and my OT settings only show the posts for the past day (I think).

    And yes, im 100% sure that i weigh about 180lbs. Thanks for the compliment, but i have gotten substantially weaker as of recently. For reference, before I started getting serious about getting into shape two years ago (i was a fat ass. prolly pushing 220+ with a size 38/40 pants) i was putting up 315 (1RM), with numbers to match in squats and deadlifts.

    oh, and Ive been lifting weights for 4 years now (2, MAYBE 3 of which were serious years of lifting, my first year was getting to learn things and getting the whole "im cooler than you cuz i can lift more that you can, too bad im fat" phase out of me.)
     
  23. dumbaznboy

    dumbaznboy New Member

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    evo...i agree, 245 is nothing compared to what i used to be able to put up (although i DID weigh nearly 40 lbs more back then). although, i think i could put more up if had a spotter around, but i didnt.

    I'll post some pics tonite once i get home.
     
  24. dumbaznboy

    dumbaznboy New Member

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    This week is going to be a shitty week, midterms all week, and im starting a modified protien fast (or watever its called) - basically protien only for a week, carb reload one day on the weekend, rinse and repeat.

    Workout (first AM lift session in a while, so my numbers are kinda low)

    Wide Grip Lat Pull
    120x12
    140x12
    160x8
    140x8
    120x10

    T-Bar Rows
    135x12
    180x10
    205x8
    180x10
    135x12

    Seated Rows
    180x12
    180x10
    200x10
    200x8
    160x12

    Intake

    Meal 1 - 2 scoop protien (postworkout/breakfast)
    Calories: 240
    Fats: 2 g
    Protien: 48 g
    Carbs: 8 g

    Meal 2 - 1 scoop Protien
    Calories: 120
    Fats: 1 g
    Protien: 24 g
    Carbs: 4 g

    Meal 3 - 1 scoop Protien
    Calories: 120
    Fats: 1 g
    Protien: 24 g
    Carbs: 4 g

    Meal 4 - 2 scoop protien (postworkout/breakfast)
    Calories: 240
    Fats: 2 g
    Protien: 48 g
    Carbs: 8 g

    Meal 5 - 1 scoop Protien
    Calories: 120
    Fats: 1 g
    Protien: 24 g
    Carbs: 4 g


    Total Calories: 720
    Total Fat: 6 g
    Total Protien: 144 g
    Total Carbs: 24 g

    Macro Breakdown (p/c/f): 80%/13%/7%
     
    Last edited: May 1, 2007
  25. dumbaznboy

    dumbaznboy New Member

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    So i need to find an uploader for my pics...as soon as i find one, ill put up some pics from a few weeks ago.

    intake for today

    Meal 1 - 2 scoop protien
    Calories: 240
    Fats: 2 g
    Protien: 48 g
    Carbs - 8 g

    Meal 2 - 2 cup mixed green salad
    Calories: 18
    Fats: 0.3 g
    Protien: 2 g
    Carbs: 3 g

    Meal 3 - 2 Scoops Protien
    Calories: 240
    Fats: 2 g
    Protien: 48 g
    Carbs: 8 g

    Meal 4 - Cottage Cheese
    Calories: 244
    Fats: 3.5 g
    Protien: 42 g
    Carbs:9 g

    Meal 5 - 2 scoop Protien
    Calories: 240
    Fats: 2 g
    Protien: 48 g
    Carbs: 8 g


    Meal 6 - 2 Scoops Protien (postworkout)
    Calories: 240
    Fats: 2 g
    Protien: 48 g
    Carbs: 8 g

    Total Calories: 1222
    Total Fats:11.8 g
    Total Protien: 236 g
    Total Carbs:44 g

    Macro Breakdown (p/c/f) - 77%/14%/9%

    Workout - Leg Day

    Smith Machine Squats
    90x20
    90x10

    Deadlifts
    135x20
    135x8
    135x10

    Lunges
    30x18
    30x8

    (the three exercises were done in circuit, with a rest between rotations)

    Leg Press
    860x8
    320x115

    numbers seem low, but god damn i was beat (mainly due to lower back not being up to par) after the rotations, and the last set of leg presses just wiped me out.
     
    Last edited: May 2, 2007
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