iGNiTE | Training Log

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  1. iGNiTE

    iGNiTE New Member

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    iGNiTE | Training Log

    Note
    I'd like to keep this log free of outside posts, so please forward any questions or comments (which would be much appreciated) via PM.



    Major Updates
    - 7 March 2005 - Training log created.
    - 7 April 2005 - Routine revamped.


    Background
    I'm a 20 year old male, fairly new to lifting. I've had two brief encounters with working out in the past; one in high-school which was an absolute joke and lacked free weights almost completely, and a second in first year university which was the beginnings of my current knowledge base and routine. Unfortunately, while this attempt was much more successful and guided, my diet and dedication were not even close to where I needed them to be. I've been a scrawny bastard my entire life and have always been self-conscious about it. Hopefully this log will be an additional means of motivation to stay consistent and hardcore until I can reach my goals, which are as follows.


    Goals
    My primary goal is to gain a significant amount of lean body mass:
    - Clean bulk to 160lbs by 1 June 2005
    - Clean bulk to 200lbs (Timeframe TBD)
    - Cut / shred to 185lbs @ 8-10% (Timeframe TBD)

    My secondary goal is to gain a significant amount of strength:
    - Bench 175x5 by 1 June 2005
    - Squat 275x3 by 1 June 2005
    - Deadlift 315x3 by 1 June 2005


    Nutrition

    Daily

    - 4000-5000 calories
    - 1.5-2.0g protein per lb bodyweight
    - Maintain 30/50/20 protein/carbohydrate/fat ratio
    - 4L water

    Supplements
    - ProLab NLarge2
    - ProLab Creatine Monohydrate
    - Centrum Performance Multi-vitamin
    - Generic Fish Oil Gel Caps
    - Generic Flax Seed Oil Gel Caps


    Baseline Stats
    Date: 1 January 2005
    Age: 20
    Height: 5'8.5"
    Weight: 140lbs (naked before eating in the morning)
    Bodyfat: ~13%
    (taken with shady monitor)
    Bodytype: Ectomorph

    Bench: 145x1
    Squat: 185x1
    Deadlift: 285x1

    Before photo, taken 21 November 2004, right after buzzing all my hair off.
    [​IMG]



    ---
    Anyway, thanks for taking a look at my log and thanks to everyone @ F&N for the valuable resource of information.
     
    Last edited: Apr 8, 2005
  2. iGNiTE

    iGNiTE New Member

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    Routines

    Current Routine

    Phase A

    Day One | Back
    Deadlift, 1x10W + 3x5 + 3x3
    Bent-over BB Row, 5x5
    Wide Grip Weighted Pull-up, 5x5

    Day Two | Chest
    BB Bench Press, 5x5
    Incline BB Bench Press, 5x5
    Wide-Grip Weighted Dip, 5x5
    ...superset w/ Cable Crossover, 5x5

    Day Three | Legs
    Squat, 1x10W + 3x5 + 3x3
    Good Morning, 5x5
    Leg Press, 1x12 + 1x10 + 1x8 + 1x6
    Standing Calf Raise, 3x8

    Day Four | Shoulders + Abs
    DB Shoulder Press, 5x5
    Cable Rear Lateral Raise, 3x8
    Weighted Decline Situp, 3x15
    Weighted 45 Degree Side Bend, 3x8
    Incline Leg-Hip Raise, 3x8


    Day Five | Arms
    Close Grip Bench Press, 5x5
    ...superset w/ Weighted Bench Dip, 5x5
    EZC Curl, 5x5
    Tricep Extension, 5x5
    ...superset w/ Cable Pushdown, 5x5
    Weighted Chin-up, 5x5
    Reverse-grip EZC Curl, 3x8

    Day Six | Off

    Day Seven | Off


    Phase B

    Day One | Back
    Deadlift, 1x10W + 3x5 + 3x3
    Bent-over BB Row, 5x5
    Wide Grip Weighted Pull-up, 5x5

    Day Two | Chest
    Flat DB Press, 5x5
    ...superset w/ DB Fly, 5x5
    Incline DB Press, 5x5
    ...superset w/ Incline Shoulder Raise, 5x5
    BB Floor Press, 1x10 + 1x8 + 1x6

    Day Three | Legs
    Squat, 1x10W + 3x5 + 3x3
    Stiff-Legged Deadlift, 5x5
    DB Lunge, 1x12 + 1x10 + 1x8
    Standing Calf Raise, 3x8

    Day Four | Shoulders + Abs
    BB Military Press, 5x5
    Arnold Press, 3x8
    Weighted Decline Situp, 3x15
    Weighted 45 Degree Side Bend, 3x8
    Incline Leg-Hip Raise, 3x8

    Day Five | Arms
    Close Grip Bench Press, 5x5
    ...superset w/ Weighted Bench Dip, 5x5
    BB Curl, 5x5
    Tate Press, 5x5
    ...superset w/ Reverse-grip Cable Pushdown, 5x5
    Hammer Curl, 5x5
    ...superset w/ One-arm Cable Curl, 5x5
    Wrist Curl, 3x8
    ...superset w/ Reverse Wrist Curl, 3x8

    Day Six | Off

    Day Seven | Off



    Previous Routine A

    Phase A

    Day One | Chest
    Flat DB Press, 5x5
    ...superset w/ DB Fly, 5x5
    Incline DB Press, 5x5
    ...superset w/ Incline Shoulder Raise, 5x5
    BB Floor Press, 3x8

    Day Two | Shoulders + Abs
    Military Press, 5x5
    ...superset w/ Lateral Raise, 5x5
    DB Shoulder Press, 5x5
    ...superset w/ Front Raise, 5x5
    Weighted Decline Situp, 3x15
    Side Bend, 3x8
    Weighted Hanging Leg Raise, 3x8

    Day Three | Back
    Deadlift, 5x5 + 2x3
    Bent-over DB Row, 5x5
    ...superset w/ Seated Row, 5x5
    DB Shrug, 3x8
    Wide Grip Cable Pulldown, 3x8

    Day Four | Legs
    Squat, 2x10 + 5x5 + 2x3
    DB Lunge, 3x8
    Standing Calf Raise, 3x8
    Lying Leg Curl, 3x8

    Day Five | Biceps + Triceps + Forearms
    EZC Curl, 5x5
    ...superset w/ DB Curl, 5x5
    EZC Preacher Curl, 5x5
    ...superset w/ Concentration Curl, 5x5
    Tricep Extension, 5x5
    ...superset w/ Pushdown, 5x5
    Close Grip Bench Press, 5x5
    ...superset w/ Weighted Bench Dip, 5x5

    Day Six | Off

    Day Seven | Off


    Phase B

    Day One | Chest
    Bench Press, 2x10 + 5x5
    Weighted Dip, 5x5
    ...superset w/ Cable Crossover, 5x5
    DB Fly, 3x8

    Day Two | Shoulders + Abs
    Military Press, 5x5
    Arnold Press, 5x5
    Upright Row, 3x8
    Weighted Decline Situp, 3x15
    Side Bend, 3x8
    Weighted Hanging Leg Raise, 3x8

    Day Three | Back
    Deadlift, 5x5 + 2x3
    Bent-over BB Row, 5x5
    ...superset w/ Seated Row, 5x5
    DB Shrug, 3x8
    Wide Grip Weighted Pullup, 5x5

    Day Four | Legs
    Squat, 2x10 + 5x5 + 2x3
    Leg Press, 3x8
    Standing Calf Raise, 3x8
    Lying Leg Curl, 3x8

    Day Five | Biceps + Triceps + Forearms
    BB Curl, 5x5
    ...superset w/ Hammer Curl, 5x5
    Incline DB Curl, 5x5
    ...superset w/ One-Arm Cable Curl, 5x5
    Close Grip Bench Press, 5x5
    ...superset w/ Weighted Bench Dip, 5x5
    Tate Press, 5x5
    ...superset w/ Reverse Grip Pushdown, 5x5

    Day Six | Off

    Day Seven | Off



     
    Last edited: Apr 8, 2005
  3. iGNiTE

    iGNiTE New Member

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    -- This spot reserved for future updates --
     
  4. iGNiTE

    iGNiTE New Member

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    03.06.05

    I'm finishing up a week long break today.

    Cliffs: I decided to lift with a buddy while hung over last weekend, and it was the most disgustingly shitty workout of my life. To top it off, I did more weight on the bench than I should have been doing under the circumstances, and hurt my already-fucked-up shoulder. In an effort to prevent my shoulder from getting worse, and just to get my diet back together after a few nights of binge drinking, I decided to take a vacation until Monday.

    In a supplement related note, I start taking creatine mono again tommorrow, and have decided to ditch the cycle and the loading process, and take it straight through, at least until June. Also in the pipeline: fish oil, flax seed oil, a better multi, and hopefully some CEE eventually.

    I can't fucking WAIT to hit the gym tommorrow! :drool:
     
    Last edited: Mar 7, 2005
  5. iGNiTE

    iGNiTE New Member

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    03.07.05

    Day One | Chest

    Weigh-In
    Sleep: 7h
    Weight: 145lbs


    Workout
    Duration: 1h

    Flat DB Press superset w/ [DB Fly]
    50x5 [30x5]
    55x5 [30x5]
    60x5 [30x5]
    65x5 [30x5]
    70x2 [30x5] PR

    Incline DB Press superset w/ [Incline Shoulder Raise]
    40x5 [40x5]
    45x5 [45x5]
    50x5 [50x5]
    55x5 [55x5]
    60x3 [60x0] PR

    BB Floor Press
    95x8
    115x5
    135x3


    Diet

    7:30am - Breakfast
    [734.7cal/34.7gp/97.0gc/23.5gf]

    - 3 eggs, scrambled [237.2cal/19.4gp/4.4gc/15.2gf]
    - 2 slices white toast [134.8cal/4.1gp/25.0gc/1.8gf]
    - 1 bowl cheerios [109.5cal/3.1gp/22.9gc/1.8gf]
    - 1 cup 2% milk [121.2cal/8.1gp/11.7gc/4.7gf]
    -
    1 scoop gatorade [132.0cal/0.0gp/33.0gc/0.0gf]
    - 1 tsp (5g) creatine mono
    - 32 oz water

    9:30am - Workout
    - 32 oz water

    11:00am - Post Workout
    [955.1cal/56.5gp/106.6gc/40.0gf]

    - 4 slices white bread [277.7cal/8.5gp/51.5gc/3.8gf]
    - 4 tbsp peanut butter [374.4cal/18.7gp/25.8gc/24.5gf]
    - 20 oz 2% milk [303.0cal/20.3gp/29.3gc/11.7gf]

    1:30pm - Lunch Part I + 4:00pm Lunch Part II
    [1744.0cal/146.0gp/191.0gc/39.6gf]

    - 2 chicken breasts [765.8cal/115.8gp/0.0gc/30.2gf]
    - 4 cups pasta [846.2cal/30.2gp/158.0gc/9.4gf]
    - 1 scoop gatorade [132.0cal/0.0gp/33.0gc/0.0gf]
    - 1 tsp (5g) creatine mono
    - 32 oz water


    7:00pm - Supper
    [1111.0cal/64.8gp/98.4gc/49.6gf]

    - 2 slices homemade pizza (cheese, pep, beef) [979.0cal/64.8gp/65.4gc/49.6gf]
    -
    1 scoop gatorade [132.0cal/0.0gp/33.0gc/0.0gf]
    - 1 tsp (5g) creatine mono
    - 32 oz water


    9:00pm - Bedtime Snack
    [510.4cal/24.6gp/49.6gc/25.2gf]

    - 2 slices white bread [138.8cal/4.3gp/25.8gc/1.9gf]
    - 2 tbsp peanut butter [189.8cal/8.1gp/6.2gc/16.3gf]
    - 12 oz 2% milk [181.8cal/12.2gp/17.6gc/7.0gf]


    Daily Totals
    Calories: 5055.2
    Protein: 326.6g (31.2%) (2.3g/lb)
    Carbohydrates: 542.6g (51.8%)
    Fat: 177.9g (17.0%)
    Water: 4L


    Weigh-Out
    Weight: 149lbs


    Comments

    Workout
    Very decent workout today, though my shoulder is still a bit tight and sore. New PR's in both DB Press + Incline DB Press, and I tried Floor Presses for the first time as well.


    Nutrition
    I lost 2lbs from off-week + binge drinking + not eating properly, and due to being absolutely poor and out of NLarge, no liquid cals today. I set a bare minimum of 3000 (slightly above maintenance), but absolutely killed it, hitting my goal of > 5000 cals. Ratios were even damn close considering I didn't supp any protein today. Also, I feel much less bloated than when I'm taking shakes.

     
    Last edited: Mar 14, 2005
  6. iGNiTE

    iGNiTE New Member

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    03.08.05

    Day Two | Shoulders + Abs

    Weigh-In
    Sleep: 9h
    Weight: 146lbs


    Workout
    Duration: 45m

    Military Press
    70x8
    80x8
    90x5

    Arnold Press
    20x8
    25x8
    30x8

    Weighted Decline Situp
    BW+25x15
    BW+25x15
    BW+25x15

    DB Side Bend
    40x8
    45x8
    50x8

    Weighted Hanging Leg Raise
    25x8
    30x8
    30x8


    Diet

    8:00am - Breakfast
    [734.7cal/34.7gp/97.0gc/23.5gf]

    - 3 eggs, scrambled [237.2cal/19.4gp/4.4gc/15.2gf]
    - 2 slices white toast [134.8cal/4.1gp/25.0gc/1.8gf]
    - 1 bowl cheerios [109.5cal/3.1gp/22.9gc/1.8gf]
    - 1 cup 2% milk [121.2cal/8.1gp/11.7gc/4.7gf]
    -
    1 scoop gatorade [132.0cal/0.0gp/33.0gc/0.0gf]
    - 1 tsp (5g) creatine mono
    - 32 oz water

    10:00am - Workout
    - 32 oz water

    11:30am - Post Workout
    [865.8cal/48.1gp/107.0gc/29.4gf]

    - 4 slices white bread [277.7cal/8.5gp/51.5gc/3.8gf]
    - 4 tbsp peanut butter [374.4cal/18.7gp/25.8gc/24.5gf]
    - 20 oz skim milk [213.7cal/20.9gp/29.7gc/1.1gf]


    2:30pm - Lunch Part I + 3:30pm Lunch Part II
    [1709.3cal/146.0gp/102.7gc/56.0gf]

    - 3/4 lb extra lean ground beef [731.1cal/72.5gp/0.0gc/46.6gf]
    - 4 cups pasta [846.2cal/30.2gp/158.0gc/9.4gf]
    - 1 scoop gatorade [132.0cal/0.0gp/33.0gc/0.0gf]
    - 1 tsp (5g) creatine mono
    - 32 oz water

    7:30pm - Supper
    [956.0cal/38.8gp/236.0gc/28.0gf]

    - 4 McCain Deep'n'Delicious Pizzas [824.0cal/38.8gp/104.0gc/28.0gf]
    - 1 scoop gatorade [132.0cal/0.0gp/33.0gc/0.0gf]
    - 1 tsp (5g) creatine mono
    - 32 oz water

    9:00pm - Half-Assed Last Ditch Effort Shake
    [596.6cal/23.9gp/72.5gc/24.1gf]

    - 1/2 cup raw oats [78.0cal/2.8gp/13.0gc/1.4gf]
    - 1 1/2 tbsp peanut butter [140.4cal/7.0gp/9.7gc/9.2gf]
    - 1 cup vanilla ice cream [250.0cal/1.6gp/32.0gc/12.8gf]
    - 12 oz skim milk [128.2cal/12.5gp/17.8gc/0.7gf]

    Daily Totals
    Calories: 4862.4
    Protein: 291.5g (27.3%) (2.0g/lb)
    Carbohydrates: 615.2g (57.6%)
    Fat: 161.0g (15.1%)
    Water: 4L


    Weigh-Out
    Weight: 151 lbs


    Comments

    Workout
    Intensity sucked... my shoulder is still a bit sore and I didn't want to aggravate it with heavy compounds or supersets with concentration lifts. Abs went as usual. Meh.

    Nutrition
    Not so happy with nutrition today. I felt like garbage all day, and everything after lunch was shit. I couldn't even choke down more than half of my shitty last ditch effort shake. Cals were alright considering, but the lack of a protein shake or two really showed today in my ratios. Water weight is starting to come back on pretty quickly after getting rehydrated and two days of creatine @ 15g per.
     
    Last edited: Mar 14, 2005
  7. iGNiTE

    iGNiTE New Member

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    03.09.05

    Day Three | Back

    Weigh-In
    Sleep: 11h (power went out, no alarm, overslept)
    Weight: 148lbs


    Workout
    Duration: 1h15m

    Deadlift
    135x10 Touch&Go
    135x10 Touch&Go
    185x5
    225x5
    245x3
    265x3
    285x2 PR

    One Arm DB Row superset w/ [Seated Cable Row]
    50x8 [80x8]
    60x8 [80x8]
    65x8 [80x8]

    DB Shrug
    60x8
    70x8
    80x8

    Wide Grip Cable Pulldown
    100x8
    110x8
    120x6


    Diet

    10:00am - Breakfast
    [734.7cal/34.7gp/97.0gc/23.5gf]

    - 3 eggs, scrambled [237.2cal/19.4gp/4.4gc/15.2gf]
    - 2 slices white toast [134.8cal/4.1gp/25.0gc/1.8gf]
    - 1 bowl cheerios [109.5cal/3.1gp/22.9gc/1.8gf]
    - 1 cup 2% milk [121.2cal/8.1gp/11.7gc/4.7gf]
    -
    1 scoop gatorade [132.0cal/0.0gp/33.0gc/0.0gf]
    - 1 tsp (5g) creatine mono
    - 32 oz water

    11:30am - Workout
    - 32 oz water

    2:00pm - Lunch Part I + 4:00pm Lunch Part II
    [1631.8cal/131.0gp/192.1gc/31.8gf]

    - 2 chicken breasts [765.8cal/115.8gp/0.0gc/30.2gf]
    - 1 cup white rice [734.0cal/15.2gp/159.1gc/1.6gf]
    - 1 scoop gatorade [132.0cal/0.0gp/33.0gc/0.0gf]
    - 1 tsp (5g) creatine mono
    - 32 oz water


    7:00pm - Supper
    [1523.7cal/95.9gp/85.2gc/87.8gf]

    -
    3/4 lb extra lean ground beef [731.1cal/72.5gp/0.0gc/46.6gf]
    - 6 corn taco shells [373.5cal/5.8gp/49.8gc/18.0gf]
    - 1/2 cup cheddar cheese [280.0cal/17.3gp/0.9gc/23.1gf]
    - 1/2 cup cucumber [7.1cal/0.3gp/1.5gc/0.1gf]
    - 1 scoop gatorade [132.0cal/0.0gp/33.0gc/0.0gf]
    - 1 tsp (5g) creatine mono
    - 32 oz water


    Daily Totals
    Calories: 3890.2
    Protein: 261.6g (33.6%) (1.8g/lb)
    Carbohydrates: 374.3g (48.0%)
    Fat: 143.1g (18.4%)
    Water: 4L


    Weigh-Out
    Weight: 150lbs


    Comments

    Workout
    Not a bad workout overall. Moderately happy with deadlifts today (new PR + all lifts were raw, no straps), though they havn't improved as much as I'd like over the last 2 months. It went a little long; I was absolutely wrecked before I even started pulldowns.

    Nutrition
    Waking up late fucked everything up, missed my PWO in favor of making lunch, missed protein by 30g. Didn't even bother with a last ditch shake tonight, as I didn't have anything worthwhile to put in it aside from fatty shit. Ratios were better today at least.
     
    Last edited: Mar 14, 2005
  8. iGNiTE

    iGNiTE New Member

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    03.10.05

    Day Four | Legs

    Weigh-In
    Sleep: 7h30m
    Weight: 149lbs


    Workout
    Duration: 1h5m

    Squat
    45x10 W
    95x10 W
    135x5
    155x5
    175x5
    195x5
    215x3
    235x1 PR

    Leg Press
    90x10
    180x8
    270x6
    360x4

    Standing Calf Raise
    95x8
    165x8
    195x5

    Lying Leg Curl
    60x8
    70x8
    80x8


    Diet

    8:30am - Breakfast
    [734.7cal/34.7gp/97.0gc/23.5gf]

    - 3 eggs, scrambled [237.2cal/19.4gp/4.4gc/15.2gf]
    - 2 slices white toast [134.8cal/4.1gp/25.0gc/1.8gf]
    - 1 bowl cheerios [109.5cal/3.1gp/22.9gc/1.8gf]
    - 1 cup 2% milk [121.2cal/8.1gp/11.7gc/4.7gf]
    -
    1 scoop gatorade [132.0cal/0.0gp/33.0gc/0.0gf]
    - 1 tsp (5g) creatine mono
    - 32 oz water

    10:30am - Workout
    - 32 oz water

    12:00pm - Post Workout
    [884.9cal/73.1gp/69.5gc/32.6gf]

    - 1/2 lb extra lean ground beef [487.4cal/48.4gp/0.0gc/31.1gf]
    - 1/4 cup white rice
    [183.5cal/3.8gp/39.8gc/0.4gf]
    - 20 oz skim milk [213.7cal/20.9gp/29.7gc/1.1gf]

    4:00pm - "Lunch"
    [1744.0cal/146.0gp/191.0gc/39.6gf]
    - 2 chicken breasts [765.8cal/115.8gp/0.0gc/30.2gf]
    - 4 cups pasta [846.2cal/30.2gp/158.0gc/9.4gf]
    - 1 scoop gatorade [132.0cal/0.0gp/33.0gc/0.0gf]
    - 1 tsp (5g) creatine mono
    - 32 oz water


    8:00pm - Supper
    [882.2cal/64.5gp/100.3gc/23.7gf]

    - 3 medium pork chops (only lean eaten) [460.0cal/58.4gp/0.0gc/23.4gf]
    - 2 baked potatos [290.2cal/6.1gp/67.3gc/0.3gf]
    - 1 scoop gatorade [132.0cal/0.0gp/33.0gc/0.0gf]
    - 1 tsp (5g) creatine mono
    - 32 oz water


    Daily Totals
    Calories: 4245.8
    Protein: 318.3g (35.5%) (2.1g/lb)
    Carbohydrates: 457.8g (51.2%)
    Fat: 119.4g (13.3%)
    Water: 4L


    Weigh-Out
    Weight: 152lbs


    Comments

    Workout
    Good leg workout today, new squatting PR. Thought about trying GMs/SLDLs today, but my regular routine destroyed my legs enough. Will add one or the other next phase.

    Nutrition
    Pretty happy with my diet today, cals were fine and ratios were better than fine.
     
    Last edited: Mar 14, 2005
  9. iGNiTE

    iGNiTE New Member

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    03.11.05

    Day Five | Biceps, Triceps, Forearms

    Weigh-In
    Sleep: 9h
    Weight: 150lbs PR


    Workout
    Duration: 1h30m

    EZC Curl superset w/ [DB Curl]
    55x5 [25x5]
    65x5 [25x5]
    75x5 [25x5]
    85x5 [25x5]
    95x5 [25x5] PR

    EZC Preacher Curl superset w/ [DB Concentration Curl]
    45x5 [15x5]50x5 [15x5]
    55x5 [15x5]
    60x5 [15x5]
    65x5 [15x5]

    Overhead Tricep Extension superset w/ [Cable Pushdown]
    50x5 [50x5]55x5 [50x5]
    60x5 [50x5]
    65x5 [50x5]
    70x5 [50x5]

    Close Grip Bench Press superset w/ [Weighted Bench Dip]
    105x5 [BW+25x5]115x5 [BW+25x5]
    125x5 [BW+25x5]
    135x5 [BW+25x5]
    145x3 [BW+25x5] PR

    Reverse Grip Curls
    40x8
    50x8


    Diet

    8:30am - Breakfast
    [734.7cal/34.7gp/97.0gc/23.5gf]

    - 3 eggs, scrambled [237.2cal/19.4gp/4.4gc/15.2gf]
    - 2 slices white toast [134.8cal/4.1gp/25.0gc/1.8gf]
    - 1 bowl cheerios [109.5cal/3.1gp/22.9gc/1.8gf]
    - 1 cup 2% milk [121.2cal/8.1gp/11.7gc/4.7gf]
    -
    1 scoop gatorade [132.0cal/0.0gp/33.0gc/0.0gf]
    - 1 tsp (5g) creatine mono
    - 32 oz water

    1:00pm - Lunch (Pre-Workout)
    [1002.4cal/72.3gp/108.7gc/29.1gf]
    - 6 oz extra lean ground beef [365.6cal/36.3gp/0.0gc/23.3gf]
    - 2 cups
    pasta [423.1cal/15.1gp/79.0gc/4.7gf]
    -
    20 oz skim milk [213.7cal/20.9gp/29.7gc/1.1gf]

    3:00pm - Workout
    - 32 oz water

    4:30pm - Lunch (Post-Workout)
    [920.7cal/51.4gp/112.0gc/28.0gf]
    - 6 oz extra lean ground beef [365.6cal/36.3gp/0.0gc/23.3gf]
    - 2 cups
    pasta [423.1cal/15.1gp/79.0gc/4.7gf]
    - 1 scoop gatorade [132.0cal/0.0gp/33.0gc/0.0gf]
    - 1 tsp (5g) creatine mono
    - 32 oz water

    7:15pm - Supper
    [1264.8cal/123.4gp/112.6gc/31.0gf]
    - 2 chicken breasts [765.8cal/115.8gp/0.0gc/30.2gf]
    - 1/2 cup white rice [367.0cal/7.6gp/79.6gc/0.8gf]

    - 1 scoop gatorade [132.0cal/0.0gp/33.0gc/0.0gf]
    - 1 tsp (5g) creatine mono
    - 32 oz water


    11:15pm - Before Bed
    [181.8cal/12.2gp/17.6gc/7.0gf]
    - 12 oz 2% milk [181.8cal/12.2gp/17.6gc/7.0gf]

    Daily Totals
    Calories: 4104.4
    Protein: 294.0g (34.2%) (1.9g/lb)
    Carbohydrates: 447.9g (52.0%)
    Fat: 118.6g (13.8%)
    Water: 4L


    Weigh-Out
    Weight: 152lbs


    Comments

    Workout
    Good workout, though arm day is consistently going too long for my liking. Shoulder started bugging me by my last set of CG Bench; probably could have had another two reps @ 145 (which was a new PR anyway), but I decided not to chance it.

    Nutrition
    Not much to say. Another good day for both caloric intake and ratios. Weigh in was 150lbs, the highest I've ever been. :wiggle:
     
    Last edited: Mar 14, 2005
  10. iGNiTE

    iGNiTE New Member

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    03.12.05

    Day Six | Off

    Weigh-In
    Sleep: 10h
    Weight: 150lbs


    Workout
    Off.


    Diet (Cheat day)

    11:30am - Brunch
    [1474.1cal/37.6gp/126.9gc/95.5gf]
    - 2 eggs, scrambled [179.4cal/12.3gp/2.5gc/13.1gf]
    -
    4 slices bacon [184.3cal/9.7gp/0.2gc/15.8gf]
    - 3 cups hash browns [972.1cal/11.3gp/99.2gc/64.7gf]
    - 2 slices white toast [134.8cal/4.1gp/25.0gc/1.8gf]
    - 6 oz coffee [3.5cal/0.2gp/0.7gc/0.0gf]
    - 32 oz water


    5:00pm - Snack
    [784.3cal/29.8gp/81.2gc/37.7gf]
    - 20 Premium Plus soda crackers [248.6cal/5.4gp/42.8gc/6.0gf]
    -
    10 pieces cheddar cheese [403.7cal/24.4gp/5.4gc/31.7gf]
    - 1 scoop gatorade [132.0cal/0.0gp/33.0gc/0.0gf]
    - 1 tsp (5g) creatine mono
    - 32 oz water

    7:30pm - Supper
    [890.4cal/62.3gp/113.5gc/18.2gf]
    - 12 oz (?) salmon [391.4cal/54.7gp/1.0gc/17.4gf]
    - 1/2 cup white rice [367.0cal/7.6gp/79.5gc/0.8gf]
    - 1 scoop gatorade [132.0cal/0.0gp/33.0gc/0.0gf]
    - 1 tsp (5g) creatine mono
    - 32 oz water

    11:30pm - Snack
    [1225.8cal/52.1gp/159.0gc/43.4gf]
    - 4 slices white bread [277.7cal/8.5gp/51.5gc/3.8gf]
    - 4 tbsp peanut butter [374.4cal/18.7gp/25.8gc/24.5gf]

    - 4 maple sugar cookies [360.0cal/4.0gp/52.0gc/14.0gf]
    - 20 oz skim milk [213.7cal/20.9gp/29.7gc/1.1gf]

    Daily Totals
    Calories: 4374.6
    Protein: 181.8g (21.2%) (1.2g/lb)
    Carbohydrates: 480.6g (56.1%)
    Fat: 194.4g (22.7%)
    Water: 3L


    Weigh-Out
    Weight: 154lbs


    Comments

    Nutrition
    Well... cheat day was definetly a cheat day. Had a huge Smitty's breakfast (Saturday morning tradition) and lots more fat. More fat than protein today, in fact. Ratios were horrible, and I missed 5g of creatine as well. Oh well, could have been worse.
     
    Last edited: Mar 14, 2005
  11. iGNiTE

    iGNiTE New Member

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    03.13.05

    Day Seven | Off

    Weigh-In
    Sleep: 9h
    Weight: 152lbs PR


    Workout
    Off. 30 minutes shoveling snow.


    Diet

    10:00am - Breakfast
    [734.7cal/34.7gp/97.0gc/23.5gf]

    - 3 eggs, scrambled [237.2cal/19.4gp/4.4gc/15.2gf]
    - 2 slices white toast [134.8cal/4.1gp/25.0gc/1.8gf]
    - 1 bowl cheerios [109.5cal/3.1gp/22.9gc/1.8gf]
    - 1 cup 2% milk [121.2cal/8.1gp/11.7gc/4.7gf]
    -
    1 scoop gatorade [132.0cal/0.0gp/33.0gc/0.0gf]
    - 1 tsp (5g) creatine mono
    - 32 oz water

    2:00pm - Lunch
    [1567.8cal/143.7gp/141.9gc/42.7gf]

    - 2 chicken breasts [765.8cal/115.8gp/0.0gc/30.2gf]
    - 1/2 cup white rice [367.0cal/7.6gp/79.6gc/0.8gf]
    - 20 oz 2% milk [303.0cal/20.3gp/29.3gc/11.7gf]
    - 1 scoop gatorade [132.0cal/0.0gp/33.0gc/0.0gf]
    - 1 tsp (5g) creatine mono
    - 32 oz water

    6:30pm - Supper
    [903.3cal/74.3gp/111.0gc/17.2gf]

    - 3 slices lean roast beef [373.0cal/53.3gp/0.0gc/16.1gf]
    - 3 baked potatoes [402.1cal/8.5gp/93.2gc/0.4gf]
    - 12 oz skim milk [128.2cal/12.5gp/17.8gc/0.7gf]

    11:30pm - Snack
    [539.7cal/34.6gp/68.4gc/15.3gf]
    - 2 slices white bread [138.8cal/4.3gp/25.8gc/1.9gf]
    - 2 tbsp peanut butter [187.2cal/9.4gp/12.9gc/12.3gf]

    - 20 oz skim milk [213.7cal/20.9gp/29.7gc/1.1gf]

    Daily Totals
    Calories: 3745.5
    Protein: 287.3g (35.7%) (1.9g/lb)
    Carbohydrates: 418.3g (52.0%)
    Fat: 98.7g (12.3%)
    Water: 2L


    Weigh-Out
    Weight: 154lbs


    Comments

    Workout
    Got a decent little back workout shoveling wet snow.

    Nutrition
    A little low on the cals today, and not even close to enough water. Ratios were great. Not too bad for an off day I guess.
     
    Last edited: Mar 14, 2005
  12. iGNiTE

    iGNiTE New Member

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    03.14.05

    Day One | Chest

    Weigh-In
    Sleep: 8h
    Weight: 150lbs


    Workout
    Duration: 1h5m

    Flat DB Press superset w/ [DB Fly]
    50x5 [30x5]
    55x5 [30x5]
    60x5 [30x5]
    65x5 [30x5]
    70x5 [30x5] PR

    Incline DB Press superset w/ [Incline Shoulder Raise]
    45x5 [45x5]
    50x5 [50x5]
    55x5 [55x5]
    60x5 [60x0]
    65x2 [65x0] PR

    BB Floor Press
    95x10
    115x8
    135x6
    PR


    Diet

    9:30am - Breakfast
    [734.7cal/34.7gp/97.0gc/23.5gf]

    - 3 eggs, scrambled [237.2cal/19.4gp/4.4gc/15.2gf]
    - 2 slices white toast [134.8cal/4.1gp/25.0gc/1.8gf]
    - 1 bowl cheerios [109.5cal/3.1gp/22.9gc/1.8gf]
    - 1 cup 2% milk [121.2cal/8.1gp/11.7gc/4.7gf]
    -
    1 scoop gatorade [132.0cal/0.0gp/33.0gc/0.0gf]
    - 1 tsp (5g) creatine mono
    - 32 oz water

    11:30am - Workout
    - 32 oz water

    3:00pm - Lunch Part I + 4:00pm Lunch Part II
    [1709.3cal/146.0gp/102.7gc/56.0gf]

    - 3/4 lb extra lean ground beef [731.1cal/72.5gp/0.0gc/46.6gf]
    - 4 cups pasta [846.2cal/30.2gp/158.0gc/9.4gf]
    - 1 scoop gatorade [132.0cal/0.0gp/33.0gc/0.0gf]
    - 1 tsp (5g) creatine mono
    - 32 oz water

    8:00pm - Supper
    [1034.8cal/87.4gp/55.4gc/49.2gf]

    - 2 chicken breasts [382.9cal/57.9gp/0.0gc/15.1gf]
    - 4 slices white bread [277.7cal/8.5gp/51.5gc/3.8gf]
    - 2 slices processed cheddar cheese [189.9cal/11.3gp/3.7gc/14.5gf]
    - 4 slices bacon [184.3cal/9.7gp/0.2gc/15.8gf]
    - 32 oz water

    11:00pm - Before Bed
    [303.0cal/20.3gp/29.3gc/11.7gf]
    - 20 oz 2% milk [303.0cal/20.3gp/29.3gc/11.7gf]

    Daily Totals
    Calories: 3781.8
    Protein: 288.4g (40.4%) (1.9g/lb)
    Carbohydrates: 284.4g (39.9%)
    Fat: 140.4g (19.7%)
    Water: 4L


    Weigh-Out
    Weight: 153lbs


    Comments

    Workout
    Great day in the gym, new PR's all around. The 70's flew up no problem. The gym was pretty packed when I did floor presses, got some :eek3: stares. :noes:


    Nutrition
    Short on cals again (by a pretty big margin), missing important meals (especially post workout) due to time constraints. I should start preparing more meals in advance to remedy this. Ratios were decent.
     
    Last edited: Mar 15, 2005
  13. iGNiTE

    iGNiTE New Member

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    03.15.05

    Day Two | Shoulders + Abs

    Weigh-In
    Sleep: 9h
    Weight: 150lbs


    Workout
    Duration: 50m

    Military Press
    50x5
    60x5
    70x5
    80x5
    90x5

    Arnold Press
    25x8
    30x8
    35x5 PR

    Weighted Decline Situp
    BW+25x15
    BW+25x15
    BW+25x15

    DB Side Bend
    40x8
    45x8
    50x8

    Weighted Hanging Leg Raise
    20x8
    25x8
    30x8


    Diet

    9:00am - Breakfast
    [734.7cal/34.7gp/97.0gc/23.5gf]

    - 3 eggs, scrambled [237.2cal/19.4gp/4.4gc/15.2gf]
    - 2 slices white toast [134.8cal/4.1gp/25.0gc/1.8gf]
    - 1 bowl cheerios [109.5cal/3.1gp/22.9gc/1.8gf]
    - 1 cup 2% milk [121.2cal/8.1gp/11.7gc/4.7gf]
    -
    1 scoop gatorade [132.0cal/0.0gp/33.0gc/0.0gf]
    - 1 tsp (5g) creatine mono
    - 32 oz water

    1:00pm - Lunch Part I + 4:00pm Lunch Part II
    [1915.0cal/166.3gp/187.3gc/51.3gf]
    - 2 chicken breasts [765.8cal/115.8gp/0.0gc/30.2gf]
    - 4 cups pasta [846.2cal/30.2gp/158.0gc/9.4gf]
    - 20 oz 2% milk [303.0cal/20.3gp/29.3gc/11.7gf]
    - 32 oz water

    6:00pm - Workout
    - 32 oz water

    7:30pm - Supper
    [1241.7cal/50.3gp/135.1gc/54.8gf]

    - 3 slices take-out pizza (cheese, pep, beef) [1109.7cal/50.3gp/102.1gc/54.8gf]
    -
    1 scoop gatorade [132.0cal/0.0gp/33.0gc/0.0gf]
    - 1 tsp (5g) creatine mono
    - 32 oz water


    11:30pm - Snack
    [629.0cal/34.0gp/68.0gc/25.9gf]
    - 2 slices white bread [138.8cal/4.3gp/25.8gc/1.9gf]
    - 2 tbsp peanut butter [187.2cal/9.4gp/12.9gc/12.3gf]
    - 20 oz 2% milk [303.0cal/20.3gp/29.3gc/11.7gf]

    Daily Totals
    Calories: 4520.4
    Protein: 285.3g (30.7%) (1.9g/lb)
    Carbohydrates: 487.4g (52.5%)
    Fat: 155.5g (16.8%)
    Water: 4L


    Weigh-Out
    Weight: 152lbs


    Comments

    Workout
    Man what a fucked up workout, even for shoulder day. First of all, it was at 6pm, which is a time I hate going to the gym because I always feel shitty (bloated from lunch and tired from the day). Second of all, my weiner came out of my boxers (fly had no button) and right to the front of my sweats, and I somehow managed to pinch my foreskin between two dumbells while doing arnold presses (thank f'n god they were rubber coated and not iron). Then, I was doing my decline situps and a big fart slipped out mid set. On the plus side, there were no hotties present at the time. On the negative side, I made very little lifting progress today.

    Nutrition
    Nothing to say, everything was decent today.
     
    Last edited: Mar 16, 2005
  14. iGNiTE

    iGNiTE New Member

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    03.16.05

    Day Three | Back

    Weigh-In
    Sleep: 8h
    Weight: 151lbs


    Workout
    Duration: 1h20m

    Deadlift
    140x10 Touch&Go
    140x10 Touch&Go
    190x5
    210x5
    230x5
    250x3
    270x3
    290x3 PR

    One Arm DB Row superset w/ [Seated Cable Row]
    60x8 [80x8]
    65x8 [80x8]
    70x5 [80x8]

    DB Shrug
    70x8
    75x8
    80x8

    Wide Grip Cable Pulldown
    100x8
    110x8
    120x5



    Diet

    9:00am - Breakfast
    [602.7cal/34.7gp/64.0gc/23.5gf]

    - 3 eggs, scrambled [237.2cal/19.4gp/4.4gc/15.2gf]
    - 2 slices white toast [134.8cal/4.1gp/25.0gc/1.8gf]
    - 1 bowl cheerios [109.5cal/3.1gp/22.9gc/1.8gf]
    - 1 cup 2% milk [121.2cal/8.1gp/11.7gc/4.7gf]
    - 1 tsp (5g) creatine mono
    - 32 oz water

    11:00am - Workout
    - 32 oz water

    1:00pm - Post Workout
    [667.9cal/47.1gp/86.2gc/16.0gf]
    - 2 slices white bread [138.8cal/4.3gp/25.8gc/1.9gf]
    - 2 tbsp peanut butter [187.2cal/9.4gp/12.9gc/12.3gf]
    - 32 oz skim milk [341.9cal/33.4gp/47.5gc/1.8gf]

    3:00pm - Lunch
    [1078.6cal/83.3gp/75.0gc/48.6gf]

    - 3/4 lb extra lean ground beef [731.1cal/72.5gp/0.0gc/46.6gf]
    - hamburger helper lasagna [347.5cal/10.8gp/75.0gc/2.0gf]
    - 32 oz water

    7:00pm - Supper
    [838.4cal/68.2gp/93.2gc/20.5gf]

    - 10 oz lean roast pork [436.3cal/59.7gp/0.0gc/20.1gf]
    - 3 baked potatoes [402.1cal/8.5gp/93.2gc/0.4gf]
    - 1 tsp (5g) creatine mono
    - 32 oz water


    12:00pm - Snack
    [675.9cal/28.9gp/41.2gc/45.4gf]
    - 1/4 bag white tortilla chips [272.2cal/4.5gp/35.8gc/13.7gf]
    -
    10 pieces cheddar cheese [403.7cal/24.4gp/5.4gc/31.7gf]
    - 32 oz water

    Daily Totals
    Calories: 3863.5
    Protein: 262.2g (33.8%) (1.7g/lb)
    Carbohydrates: 359.6g (46.3%)
    Fat: 154.0g (19.9%)
    Water: 5L


    Weigh-Out
    Weight: 154lbs


    Comments

    Workout
    Pretty happy with my workout today. Broke last week's deadlift PR (285x2) with a new PR of 290x3. On the road to 315 by June 1! Back day is still running long, due to 8 sets of deadlifts with significant rest periods in between. Eventually I might have to change up my split to accomodate.

    Nutrition
    Pretty much ran out of food today + no money = not enough cals.
     
    Last edited: Mar 17, 2005
  15. iGNiTE

    iGNiTE New Member

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    03.17.05

    Day Four | Legs

    St. Patties Day = Getting crunked tonight. (Gotta squat first though)

    Weigh-In
    Sleep: 8h30m
    Weight: 150lbs


    Workout
    Duration: 55m

    Squat
    45x10 W
    95x10 W
    145x5
    165x5
    185x5
    205x3
    225x3
    240x2 PR

    Leg Press
    180x10
    270x8
    360x6

    Standing Calf Raise
    90x8
    140x8
    190x8

    Lying Leg Curl
    60x8
    70x8
    80x8


    Diet

    10:30am - Breakfast
    [467.9cal/30.6gp/39.0gc/21.7gf]

    - 3 eggs, scrambled [237.2cal/19.4gp/4.4gc/15.2gf]
    - 1 bowl cheerios [109.5cal/3.1gp/22.9gc/1.8gf]
    - 1 cup 2% milk [121.2cal/8.1gp/11.7gc/4.7gf]
    - 1 tsp (5g) creatine mono
    - 32 oz water

    12:30pm - Workout
    - 32 oz water

    3:30pm - Lunch
    [1465.1cal/87.7gp/159.1gc/48.2gf]

    - 3/4 lb extra lean ground beef [731.1cal/72.5gp/0.0gc/46.6gf]
    - 1 cup white rice [734.0cal/15.2gp/159.1gc/1.6gf]
    - 1 tsp (5g) creatine mono
    - 32 oz water

    7:00pm - Supper
    [832.2cal/69.0gp/19.5gc/52.6gf]

    - 1 chicken breasts [382.9cal/57.9gp/0.0gc/15.1gf]
    - 4 cups romaine lettuce [31.4cal/3.6gp/5.3gc/0.5gf]
    - 3 tbsp caesar salad dressing [232.8cal/0.5gp/1.4gc/25.4gf]
    - 1/2 cup croutons [93.0cal/2.1gp/12.7gc/3.7gf]
    - 2 slices bacon (bits) [92.1cal/4.9gp/0.1gc/7.9gf]
    - 32 oz water

    11:30pm - Drinking
    [1027.5cal/0.0gp/0.0gc/0.0gf]
    - 16 oz vodka [1027.5cal/0.0gp/0.0gc/0.0gf]

    Daily Totals
    Calories: 3792.7
    Protein: 187.3g (35.5%) (1.3g/lb)
    Carbohydrates: 217.6g (41.3%)
    Fat: 122.5g (23.2%)
    Water: 4L


    Weigh-Out
    Weight: Not Available


    Comments

    Workout
    Not much to say. I didn't feel to hot going into this workout, I was tired and hungry (food ran out as noted yesterday, so small breakfast). Still got a new Squat PR though. Meh.

    Nutrition
    Shitty day, a quarter of my cals came from alcohol.
     
    Last edited: Mar 19, 2005
  16. iGNiTE

    iGNiTE New Member

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    03.18.05

    Day Five | Biceps, Triceps, Forearms

    St. Patties Day last night = Hangover / recovery day today.

    Weigh-In
    Sleep: 5h
    Weight: Not Available


    Workout
    Missed workout today.


    Diet
    10:00am - Recovery
    - 96 oz water

    12:00pm - Lunch
    [1589.9cal/114.9gp/159.0gc/65.3gf]
    - 1 chicken breasts [382.9cal/57.9gp/0.0gc/15.1gf]
    - 2 cups romaine lettuce [15.7cal/1.8gp/2.7gc/0.3gf]
    - 2 tbsp caesar salad dressing [155.2cal/0.3gp/0.9gc/16.9gf]

    - 1 slice pizza (cheese, pep, beef) [369.9cal/16.8gp/34.0gc/18.3gf]
    - 2 slices white bread [138.8cal/4.3gp/25.8gc/1.9gf]
    - 1 slice processed cheddar cheese [95.0cal/5.7gp/1.8gc/7.2gf]
    - 1 cup bits & bites [230.9cal/5.6gp/41.8gc/5.5gf]
    - 12 oz peach juice [201.5cal/1.0gp/52.0gc/0.1gf]

    7:00pm - Supper
    [1803.6cal/86.9gp/212.7gc/66.1gf]
    - 1/4 lb extra lean ground beef [243.7cal/24.2gp/0.0gc/15.5gf]
    - 2 cups pasta [423.1cal/15.1gp/79.0gc/4.7gf]
    - 1/4 cup tomato sauce [18.4cal/0.8gp/4.4gc/0.1gf]
    - 3 thick slices white bakery bread [470.1cal/13.0gp/81.8gc/9.5gf]
    - 3 tbsp garlic butter [305.4cal/0.4gp/0.0gc/34.5gf]
    - 32 oz skim milk [341.9cal/33.4gp/47.5gc/1.8gf]

    Daily Totals
    Calories: 3393.5
    Protein: 201.8g (28.6%) (1.3g/lb)
    Carbohydrates: 371.7g (52.7%)
    Fat: 131.4g (18.7%)
    Water: 3L


    Weigh-Out
    Weight: 150lbs


    Comments

    Workout
    Missed workout today.

    Nutrition
    As expected, another shitty day. Missed my creatine altogether today.
     
  17. iGNiTE

    iGNiTE New Member

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    03.19.05

    Day Six | Off

    No log information available today.
     
  18. iGNiTE

    iGNiTE New Member

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    03.20.05

    Day Seven | Off

    No log information available today.
     
  19. iGNiTE

    iGNiTE New Member

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    03.21.05

    Day One | Chest

    Weigh-In
    Sleep: 8h30m
    Weight: 150lbs


    Workout
    Duration: 1h

    Flat DB Press superset w/ [DB Fly]
    55x5 [30x5]
    60x5 [30x5]
    65x5 [30x5]
    70x5 [30x5]
    75x2 [30x5] PR

    Incline DB Press superset w/ [Incline Shoulder Raise]
    45x5 [45x5]
    50x5 [50x5]
    55x5 [55x5]
    60x4 [60x0]
    65x0 [65x0] (No attempt due to shoulder pain)

    BB Floor Press
    105x10
    125x6
    145x4
    PR


    Diet

    10:30am - Breakfast
    [602.7cal/34.7gp/64.0gc/23.5gf]
    - 3 eggs, scrambled [237.2cal/19.4gp/4.4gc/15.2gf]
    - 2 slices white toast [134.8cal/4.1gp/25.0gc/1.8gf]
    - 1 bowl cheerios [109.5cal/3.1gp/22.9gc/1.8gf]
    - 1 cup 2% milk [121.2cal/8.1gp/11.7gc/4.7gf]
    - 1 tsp (5g) creatine mono
    - 32 oz water


    12:30pm - Workout
    - 32 oz water

    2:00pm - Post Workout
    [780.3cal/39.7gp/95.1gc/29.0gf]

    - 4 slices white bread [277.7cal/8.5gp/51.5gc/3.8gf]
    - 4 tbsp peanut butter [374.4cal/18.7gp/25.8gc/24.5gf]
    - 12 oz skim milk [128.2cal/12.5gp/17.8gc/0.7gf]

    4:00pm - Snack
    [391.4cal/17.8gp/29.0gc/22.6gf]
    - 12 Premium Plus soda crackers [149.2cal/3.2gp/25.7gc/3.6gf]
    -
    6 pieces cheddar cheese [242.2cal/14.6gp/3.3gc/19.0gf]
    - 32 oz water

    6:30pm - Supper
    [903.3cal/74.3gp/111.0gc/17.2gf]
    -
    20 oz beef (stew meat, lean only) [533.4cal/70.7gp/0.0gc]
    - 3 baked potatoes [402.1cal/8.5gp/93.2gc/0.4gf]
    - 1 tsp (5g) creatine mono
    - 32 oz water


    11:00pm - Snack
    [412.0cal/19.4gp/52.0gc/14.0gf]
    - 2 McCain Deep'n'Delicious Pizzas [412.0cal/19.4gp/52.0gc/14.0gf]
    - 16 oz water

    Daily Totals
    Calories: 3089.7
    Protein: 185.9g (28.9%) (1.2g/lb)
    Carbohydrates: 351.1g (54.6%)
    Fat: 106.3g (16.5%)
    Water: 4L + a bit


    Weigh-Out
    Weight: 152lbs


    Comments

    Workout
    Not bad considering the shit I've been eating for the last 3-4 days. Pretty much what I expected, new PRs on DB Press and Floor Press. My bad shoulder gave out on the 4th set of Inclines, didn't try the fifth just in case.


    Nutrition
    Fell off the wagon nutrition-wise on Wednesday, havn't been able to get back on yet. Barely taking in maintenance cals. Eating shitty, feeling shitty. Need groceries, whey, and almost out of creatine. Fuck.
     
    Last edited: Mar 22, 2005
  20. iGNiTE

    iGNiTE New Member

    Joined:
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    03.22.05

    Day Two | Shoulders + Abs

    Weigh-In
    Sleep: 12h
    Weight: 150lbs


    Workout
    Missed workout today.


    Diet

    12:00pm - Lunch
    [820.0cal/48.1gp/101.1gc/26.2gf]

    - 8 breaded chicken strips [480.0cal/42.7gp/48.0gc/13.3gf]
    - McCain super fries, baked [340.6cal/5.4gp/53.1gc/12.9gf]
    - 32 oz water

    3:30pm - Snack
    [652.3cal/29.8gp/48.2gc/37.7gf]

    - 20 Premium Plus soda crackers [248.6cal/5.4gp/42.8gc/6.0gf]
    -
    10 pieces cheddar cheese [403.7cal/24.4gp/5.4gc/31.7gf]
    - 32 oz water

    6:00pm - Supper
    [718.6cal/35.4gp/83.1gc/28.3gf]
    - 2 breaded haddock fish thingies [378.0cal/30.0gp/30.0gc/15.4gf]
    - McCain super fries, baked [340.6cal/5.4gp/53.1gc/12.9gf]
    - 32 oz water

    11:30pm - Snack
    [780.3cal/39.7gp/95.1gc/29.0gf]

    - 4 slices white bread [277.7cal/8.5gp/51.5gc/3.8gf]
    - 4 tbsp peanut butter [374.4cal/18.7gp/25.8gc/24.5gf]
    - 12 oz skim milk [128.2cal/12.5gp/17.8gc/0.7gf]

    Daily Totals
    Calories: 2971.2
    Protein: 153.0g (25.4%) (1.0g/lb)
    Carbohydrates: 327.5g (54.4%)
    Fat: 121.2g (20.2%)
    Water: 3L


    Weigh-Out
    Weight: 150 lbs


    Comments

    Workout
    Missed workout today.

    Nutrition
    Caloric defecit. Low ass protein. No creatine. Fucking train wreck.
     
    Last edited: Apr 10, 2005
  21. iGNiTE

    iGNiTE New Member

    Joined:
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    03.23.05

    Day Three | Back

    Weigh-In
    Sleep: 8h30m
    Weight: 150lbs


    Workout
    Duration: 1h5m

    Deadlift
    145x10 Touch&Go
    145x10 Touch&Go
    195x5
    215x5
    235x5
    255x3
    275x3
    295x3 PR

    One Arm DB Row superset w/ [Seated Cable Row]
    50x8 [80x8]
    55x8 [80x8]
    60x8 [80x8]

    DB Shrug
    60x8
    70x8
    80x8

    Wide Grip Cable Pulldown
    0x0, Need to make adjustments to routine.

    Diet
    No diet information recorded today.


    Weigh-Out
    Weight: 152lbs


    Comments

    Workout
    Pulled another PR today, 295x5. I need to make fairly major adjustments to my routine, in order to shorten gym time on back and arm days. Plus, one-arm DB rows and cable lat pulldowns aren't doing shit for me.

    Nutrition
    No diet information recorded today.
     
    Last edited: Apr 6, 2005
  22. iGNiTE

    iGNiTE New Member

    Joined:
    Feb 22, 2005
    Messages:
    174
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    Location:
    Canada
    04.05.05

    Status Update

    Mmmkay. So I fell off the wagon like a little bitch. Long story short, I ran out of money, and have been absolutely broke for like 3 weeks. No money means no decent quantities of food and/or expensive supplements. So I ran out of food and stuff, had to leech off my parents fridge for a while, but was basically in a caloric defecit for almost two weeks. I lost 4lbs, and all motivation to lift due to complete lack of energy.

    Got hired for a new job today, got a cash advance, and went out and bought badly needed supplies. Revamped my routine and started lifting again Monday, also started running 1-2 times a week. Feels good to be back. :bigthumb:

    No diet information was recorded over the downtime, needless to say it was horrible. Workout logs are as follows (for the days I got to the gym):


    Day Four | Legs

    Squat
    095x10 W
    145x5
    165x5
    185x5
    205x3
    225x3
    245x2 PR

    Leg Press
    090x12
    180x10
    270x8
    360x6

    Standing Calf Raise
    090x8
    140x8
    190x8

    Lying Leg Curl
    60x8
    70x8
    80x8



    Day Five | Biceps, Triceps, Forearms

    EZC Curl superset w/ [DB Curl]
    55x5 [25x5]

    65x5 [25x5]
    75x5 [25x5]
    85x5 [25x5]
    95x5 [25x5]

    EZC Preacher Curl
    superset w/ [DB Concentration Curl]
    45x5 [15x5]
    50x5 [15x5]
    55x5 [15x5]
    60x5 [15x5]
    65x5 [15x5]

    Overhead Tricep Extension superset w/ [Cable Pushdown]
    55x5 [50x5]
    60x5 [50x5]
    65x5 [50x5]
    70x5 [50x5]
    75x3 [50x5]

    Close Grip Bench Press superset w/ [Weighted Bench Dip]
    105x5 [BW+25x5]
    115x5
    [BW+25x5]
    125x5 [BW+25x5]
    135x5 [BW+25x5]
    145x5 [BW+25x5]



    Day One | Chest

    BB Bench Press
    125x5
    135x5
    145x5
    155x5
    165x1 PR

    Incline BB Press
    095x5
    105x5
    115x5
    125x5
    135x3

    Weighted Dip superset w/ [Cable Crossover]
    BWx5 [50x5]
    BWx5 [50x5]
    BWx5 [50x5]
    BWx5 [50x5]
    BWx5 [50x5]



    Day Two | Back

    Deadlift
    135x10 Touch&Go
    200x5
    220x5
    240x5
    260x3
    280x3
    300x3 PR

    Bent-Over BB Row
    075x5
    085x5
    095x5
    105x5
    115x5

    Wide-Grip Pull-up (Assisted)
    BW-20x5
    BW-20x5
    BW-20x5
    BW-20x5
    BW-20x5
     
  23. iGNiTE

    iGNiTE New Member

    Joined:
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    Location:
    Canada
    04.06.05

    Day Three | Shoulders + Abs

    Weigh-In
    Sleep: 8h
    Weight: 148lbs


    Workout
    Duration: 1h

    DB Shoulder Press
    30x5
    35x5
    40x5
    45x5
    50x5

    Cable Rear Lateral Raise
    20x8
    25x8
    25x8

    Weighted Decline Situp
    BW+25x15
    BW+25x15
    BW+25x15

    Weighted 45 Degree Side Bend
    BW+10x8
    BW+10x8
    BW+10x8

    Incline Leg-Hip Raise
    BWx8
    BWx8
    BWx8


    Diet

    9:30am - Meal #1
    [778.9cal/33.8gp/118.8gc/9.6gf]

    - 3 eggs, scrambled, 3 tbsp skim milk [227.1cal/16.7gp/6.8gc/4.6gf]
    - 2 slices white toast [134.8cal/4.1gp/25.0gc/1.8gf]
    - 1 bowl Vector cereal w/ skim milk [285.0cal/13.0gp/54.0gc/3.2gf]
    -
    1 scoop gatorade powder [132.0cal/0.0gp/33.0gc/0.0gf]
    - 32 oz water

    11:30am - During Workout
    - 32 oz water


    1:30pm - Post Workout Shake
    [1090.1cal/74.5gp/129.8gc/30.5gf]

    - 3 scoops vanilla NLarge2 [450.0cal/39.0gp/66.0gc/3.8gf]
    -
    2 tbsp natural peanut butter [196.0cal/9.2gp/4.2gc/15.8gf]
    - 3/4 cup vanilla ice cream [187.5cal/1.2gp/24.0gc/9.6gf]
    - 3 cups skim milk [256.6cal/25.1gp/35.6gc/1.3gf]

    6:00pm - Meal #2
    [1600.5cal/97.2gp/131.1gc/74.4gf]

    - 1/2 homemade pizza (cheese, pep, beef) [1468.5cal/97.2gp/98.1gc/74.4gf]
    -
    1 scoop gatorade powder [132.0cal/0.0gp/33.0gc/0.0gf]
    - 32 oz water

    10:00pm - Meal #3
    [1284.5cal/72.2gp/157.5gc/38.2gf]

    - 1/2 lb extra lean ground beef [487.4cal/48.3gp/0.0gc/31.1gf]
    - 3 cups pasta [634.6cal/22.6gp/118.5gc/7.0gf]
    - 1/4 cup Healthy Choice pasta sauce [30.5cal/1.3gp/6.0gc/0.1gf]
    - 1 scoop gatorade powder [132.0cal/0.0gp/33.0gc/0.0gf]
    - 32 oz water

    12:00am - Calorie Boosting Shake
    [300.0cal/26.0gp/44.0gc/2.5gf]

    - 2 scoops vanilla NLarge2 [300.0cal/26.0gp/44.0gc/2.5gf]
    - 16 oz water

    Additional Supplements
    -
    2 tbsp (10g) creatine mono
    - 1 multi-vitamin
    - 4 caps flax seed oil
    - 5 caps fish oil

    Daily Totals
    Calories: 5054.0
    Protein: 303.7g (29.2%) (2.1g/lb)
    Carbohydrates: 580.9g (55.9%)
    Fat: 155.2g (14.9%)
    Water: 4.5L


    Weigh-Out
    Weight: 154lbs


    Comments

    Workout
    Decent workout today with the revamped routine. Shoulders are still sore, but said fuck it and did a decent amount of weight with the DB press. Incline leg-hip raise kicked my ass, great exercise.

    Nutrition
    Back on everything, both food and supplements this time, so I'm happy with diet today. Got my cals, good ratios, good protein intake, lots of water. Also started with the fish oil and flax seed oil caps today, minimum dosages with those for a while. Good day, all in all.
     
    Last edited: Apr 7, 2005
  24. iGNiTE

    iGNiTE New Member

    Joined:
    Feb 22, 2005
    Messages:
    174
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    Location:
    Canada
    04.07.05

    Day Four | Off

    Weigh-In
    Sleep: 8h
    Weight: 150lbs


    Workout
    For some reason my entire body is really sore today, especially my lower back and my legs. I think the leg pain may be from running. On a related note, no more running until I buy some proper shoes, because the $12 Wal-mart pair I picked up for the gym have absolutely no support and are giving me horrible shin splints. Anyway, I decided to push back leg day until tommorrow and kill arm day this week.


    Diet

    10:00am - Meal #1
    [778.9cal/33.8gp/118.8gc/9.6gf]

    - 3 eggs, scrambled, 3 tbsp skim milk [227.1cal/16.7gp/6.8gc/4.6gf]
    - 2 slices white toast [134.8cal/4.1gp/25.0gc/1.8gf]
    - 1 bowl Vector cereal w/ skim milk [285.0cal/13.0gp/54.0gc/3.2gf]
    -
    1 scoop gatorade powder [132.0cal/0.0gp/33.0gc/0.0gf]
    - 32 oz water

    1:30pm - Calorie Boosting Shake
    [1059.1cal/69.9gp/129.9gc/27.7gf]

    - 3 scoops vanilla NLarge2 [450.0cal/39.0gp/66.0gc/3.8gf]
    - 2 tbsp natural peanut butter [196.0cal/9.2gp/4.2gc/15.8gf]
    - 3/4 cup rolled oats [117.0cal/4.2gp/20.0gc/0.8gf]
    - 3/4 cup vanilla ice cream [125.0cal/0.8gp/16.0gc/6.4gf]
    - 2 cups skim milk [171.1cal/16.7gp/23.7gc/0.9gf]

    6:00pm - Meal #2
    [1248.9cal/73.1gp/192.1gc/16.7gf]
    - 1 chicken breast [382.9cal/57.9gp/0.0gc/15.1gf]
    - 1 cup white rice [734.0cal/15.2gp/159.1gc/1.6gf]
    - 1 scoop gatorade powder [132.0cal/0.0gp/33.0gc/0.0gf]
    - 32 oz water

    11:30pm - Meal #3
    [1123.2cal/69.9gp/145.0gc/31.7gf]

    - 4 slices white bread [277.7cal/8.5gp/51.5gc/3.8gf]
    - 4 tbsp peanut butter [374.4cal/18.7gp/25.8gc/24.5gf]

    - 2 scoops vanilla NLarge2 [300.0cal/26.0gp/44.0gc/2.5gf]

    - 2 cups skim milk [171.1cal/16.7gp/23.7gc/0.9gf]

    Additional Supplements
    -
    2 tbsp (10g) creatine mono
    - 1 multi-vitamin
    - 4 caps flax seed oil
    - 4 caps fish oil

    Daily Totals
    Calories: 4210.1
    Protein: 246.7g (26.9%) (1.6g/lb)
    Carbohydrates: 585.5g (63.8%)
    Fat: 85.7g (9.3%)
    Water: 2L


    Weigh-Out
    Weight: 154lbs


    Comments

    Workout
    No workout today. See above.

    Nutrition
    Wierd day. Only had two "real" meals, a shake, and one shitty last ditch effort meal before bed. That said, calories weren't bad for an off day. Carb ratio was high, fat was way too low, and water was ridiculously low. All in all, it could have been better, but wasn't a total write off.
     
    Last edited: Apr 8, 2005
  25. iGNiTE

    iGNiTE New Member

    Joined:
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    Location:
    Canada
    04.08.05

    Day Five | Legs

    Weigh-In
    Sleep: 8h
    Weight: 151lbs


    Workout
    Duration: 1h20m

    Squat
    135x10 W
    170x5
    190x5
    210x5
    230x3
    240x3
    250x2 PR

    Good Morning
    45x10 W
    65x5
    75x5
    85x5
    95x5

    Leg Press
    090x15
    180x12
    270x10
    360x8

    Seated Calf Raise
    45x8
    65x8
    70x8


    Diet

    9:30am - Meal #1
    [778.9cal/33.8gp/118.8gc/9.6gf]

    - 3 eggs, scrambled, 3 tbsp skim milk [227.1cal/16.7gp/6.8gc/4.6gf]
    - 2 slices white toast [134.8cal/4.1gp/25.0gc/1.8gf]
    - 1 bowl Vector cereal w/ skim milk [285.0cal/13.0gp/54.0gc/3.2gf]
    -
    1 scoop gatorade powder [132.0cal/0.0gp/33.0gc/0.0gf]
    - 32 oz water

    1:00pm - Workout
    - 32 oz water

    2:45pm - Post Workout Shake
    [1184.1cal/71.5gp/145.9gc/34.1gf]

    - 3 scoops vanilla NLarge2 [450.0cal/39.0gp/66.0gc/3.8gf]
    - 2 tbsp natural peanut butter [196.0cal/9.2gp/4.2gc/15.8gf]
    - 3/4 cup rolled oats [117.0cal/4.2gp/20.0gc/0.8gf]
    - 1 cup vanilla ice cream [250.0cal/1.6gp/32.0gc/12.8gf]
    - 2 cups skim milk [171.1cal/16.7gp/23.7gc/0.9gf]

    8:15pm - Meal #2
    [1187.7cal/54.1gp/139.0gc/45.9gf]
    - 1/4 lb extra lean ground beef [243.7cal/24.2gp/0.0gc/15.5gf]
    - 2 baked potatos [290.2cal/6.1gp/67.3gc/0.3gf]
    - 16 Premium Plus soda crackers [198.9cal/4.3gp/34.3gc/4.8gf]
    -
    8 pieces cheddar cheese [322.9cal/19.5gp/4.4gc/25.3gf]
    - 1 scoop gatorade powder [132.0cal/0.0gp/33.0gc/0.0gf]
    - 32 oz water

    Additional Supplements
    -
    2 tbsp (10g) creatine mono
    - 1 multi-vitamin
    - 4 caps flax seed oil
    - 4 caps fish oil

    Daily Totals
    Calories: 3150.7
    Protein: 159.4g (24.4%) (1.0g/lb)
    Carbohydrates: 403.7g (61.9%)
    Fat: 89.6g (13.7%)
    Water: 3L


    Weigh-Out
    Weight: 154lbs


    Comments

    Workout
    Good workout. Another new PR, still consistently squatting +5lbs per week, on track for my 6 month goal of 275x3. First time doing GM's, I think it went pretty well, though my form definetly needs to be tweaked a bit more before I increase the weight too much. I'm not really feeling it in my hammies as much as I had hoped.

    Nutrition
    Blah. I had an EKG this morning @11:30, which threw off my meal schedule, so I didn't get my PWO shake until like 5 hours after breakfast. Then for some reason I felt really sick all day. I choked down what my parents were having for dinner + some cheese and crackers another 5 hours later, but couldn't handle another meal. Train wreck.
     
    Last edited: Apr 10, 2005
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