Jeff Colemans Training/Diet Log

Discussion in 'Training Logs' started by Jeff Merr, Mar 28, 2005.

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  1. Jeff Merr

    Jeff Merr Elite Member

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    Current Stats as of 3/28/05

    6'2, 195-200lbs., 8%bf(caliper)
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    ROUTINE:
    Monday - Chest and Triceps
    Chest:
    1. Flat Bench….3 sets 6-8 reps (After warm-up)
    2. Incline Dumbbell Press….2 sets 6-8 reps
    3. Decline Dumbbell Fly’s....2 set 6-8 reps
    Triceps:
    1. Seated Over-Head DB Triceps Extensions….3 sets 6-8 reps
    2. Cable Pushdowns….3 sets 6-8 reps
    3. Triceps Kickback’s….2 sets 6-8 reps

    Tuesday - Quads, Hams, and Calves
    Quads and Hams:
    1. Squats….3 sets 6-8 reps (After warm-up)
    2. Leg Press….2 sets 6-8 reps
    3. Dumbbell Box Lunges…. 2 sets 6-8 reps
    4. Lying Leg Curls….3 sets 6-8 reps
    Calves:
    5. Donkey Calve Raises....3 sets 8-10 reps

    Wednesday - Back and Biceps
    Back:
    1. Pull-ups….50 reps (How every many sets to complete)
    2. Lat Pull-downs (To the front)….3 set 6-8 reps
    3. Seated Cable Rows….3 sets 6-8 reps
    4. "V"-Bar Pull-downs….2 set 6-8 reps
    Biceps:
    1. Standing Straight Bar Curls….3 sets 6-8 reps (After warm-up)
    2. Seated Incline Dumbbell Curls….2 sets 6-8 reps

    Thursday - Shoulders, Traps, and Calves
    Shoulders:
    1. Seated Dumbbell Press....3 sets 6-8 reps (After warm-up)
    2. Side Lateral Dumbbell Raises....3 sets 6-8 reps
    Traps:
    1. Barbell Shrugs….2 sets 6-8 reps (After weight acclimation)
    Calves:
    1. Seated Calf Raises....3 sets 8-10 reps (After warm-up)
     
    Last edited: Apr 24, 2005
  2. Jeff Merr

    Jeff Merr Elite Member

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    3/28/05

    Meal 1: 2 scoops whey protein and large bran muffin (pre-workout)
    Meal 2: 2 scoops whey protein, 25g maltodextrin, 25g dextrose, 5g creatine, 5g glutamine (post-workout)
    Meal 3: 1 chicken breast, rice, brocolli
    Meal 4: 2 scoops whey protein, 1 cup oatmeal
    Meal 5: 1.5 chicken breasts, noodles, brocolli
    Meal 6: 4 egg whites, 3 whole eggs(7), 1 whole wheat bagel
    Meal 7: 2 scoops Muscle Milk shake in 12oz 2% milk (before bed)
     
  3. Jeff Merr

    Jeff Merr Elite Member

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    3/29/05

    Meal 1: 2 scoops whey protein and large bran muffin (pre-workout)
    Meal 2: 2 scoops whey protein, 25g maltodextrin, 25g dextrose, 5g creatine, 5g glutamine (post-workout)
    Meal 3: 4 egg whites, 3 whole eggs(7), 1 whole wheat bagel
    Meal 4: 1 chicken breast, brown rice, brocolli
    Meal 5: 2 scoops whey protein shake, 1 cup oatmeal
    Meal 6: 1 salmon fillet(large), rice, asparagus
    Meal 7: 2 scoops Muscle Milk Shake in 12oz 2% milk (before bed)

    Quads, Hams and Calves:
    1. Squats….1X135(10reps), 1X275(8reps), 1X365(6reps)
    2. Dumbbell Box Lunges….2X65lbDB's(8reps), 1X75lbDB's(6reps)
    3. Leg Extentions....2X185(8reps), 1X205(8reps)
    4. Donkey Calve Raises....3X195(8reps)
    5. Lying Leg Curls....3X?(8reps)
     
    Last edited: Mar 29, 2005
  4. Jeff Merr

    Jeff Merr Elite Member

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    3/30/05

    Ate like shit, didnt train

    Excuse: Went snowboarding...fuck it was a bad idea to train legs the day before.
     
  5. jonno

    jonno New Member

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    :rofl: i've done that

    ..i've also trained legs during the day then went snowboarding that night
     
  6. Jeff Merr

    Jeff Merr Elite Member

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    ya man my legs were burning so bad, by the end of the day my leg muscles were so cramped i could barely drive, it was a big mistake.
     
  7. Jeff Merr

    Jeff Merr Elite Member

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    3/31/05

    Meal 1: 4 egg whites, 3 whole eggs(7), 1 whole wheat bagel
    Meal 2: 2 scoops whey protein shake, 1 string cheese, 1 banana
    Meal 3: 1 chicken breast, rice
    Meal 4: 2 scoops whey protein shake, 1 string cheese, 1 banana
    Meal 5: 1 cup oatmeal, raisens (pre-workout)
    Meal 6: 2 scoops whey protein, 25g maltodextrin, 25g dextrose, 5g creatine, 5g glutamine (post-workout)
    Meal 7: 1 large Pork Chop, Potato, green beans
    Meal 8: 1 chicken breast, 1/2 cup oatmeal (before bed)

    Wednesday - Back and Biceps
    Back:
    1. Pull-ups….50 reps
    2. Lat Pull-downs (To the front)….2X200(8reps), 1X210(6reps)
    3. T-Bar Rows….1X115(8reps), 1X135(6reps), 1X145(6reps)
    4. "V"-Bar Pull-downs….1X150(8reps), 1X170(6reps)
    Biceps:
    1. Standing Straight Bar Curls….2X95(8reps), 1X105(6reps)
    2. Seated Incline Dumbbell Curls….2X45lbDB(6reps)
    3. Standing Hammer Curls....2X45lbDB(6reps)
     
    Last edited: Apr 1, 2005
  8. Jeff Merr

    Jeff Merr Elite Member

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    4/1/05

    Meal 1: 4 egg whites, 3 whole eggs(7), 1 whole wheat bagel
    Meal 2: 2 scoops whey protein shake, 1 banana
    Meal 3: 1 chicken breast, rice
    Meal 4: 2 scoops whey protein shake, almonds
    Meal 5: 1 cup oatmeal, raisens (pre-workout)
    Meal 6: 2 scoops whey protein, 25g maltodextrin, 25g dextrose, 5g creatine, 5g glutamine (post-workout)
    Meal 7: Peanut Chicken, white rice, brocolli
    Meal 8: 2 scoops muscle milk shake in 12oz 2% milk

    Shoulders, Traps, and Calves
    Shoulders:
    1. Seated Dumbbell Press....1X55(10reps), 1X65(8reps), 1X75(6reps)
    2. Side Lateral Dumbbell Raises....3X25lbDB(8reps)
    Traps:
    1. Barbell Shrugs….1X95lbDB(10reps), 1X105lbDB(8reps)
    Calves:
    1. Seated Calf Raises....3X135(10reps)
     
  9. Jeff Merr

    Jeff Merr Elite Member

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    4/2/05

    Meal 1: 4 egg whites, 3 whole eggs(7), 1 whole wheat bagel
    Meal 2: 2 scoops whey protein shake, 1 blueberry muffin
    Meal 3: 12" Port Of Subs Turkey/Avacado sandwich
    Meal 4: 2 scoops whey protein shake, 1 cup oatmeal and some raisens
    Meal 5: 2 home made hamburgers, noodles, salad
    Meal 6: 1 chicken breast, salad, glass of wine
    Meal 7: 2 scoops Muscle Milk shake in 12oz 2% milk

    Cardio: 12 minutes of high intensity sprint/jog intervals on the treadmill
     
    Last edited: Apr 3, 2005
  10. Jeff Merr

    Jeff Merr Elite Member

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    4/3/05

    Meal 1: 4 egg whites, 3 whole eggs(7), 1 whole wheat bagel
    Meal 2: 2 scoops whey protein shake, 1/2 of muffin
    Meal 3: Shredded chicken burrito in whole wheat tortilla with whole beans (legit)
    Meal 4: 2 scoops whey protein shake, 1/2 muffin
    Meal 5: Shredded chicken burrito in whole wheat tortilla with whole beans (yes this was my 2nd one)
    Meal 6: 2 scoops Muscle Milk shake in 12oz 2% milk
     
    Last edited: Apr 4, 2005
  11. Jeff Merr

    Jeff Merr Elite Member

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    4/4/05...Im feeling sick, i cought a cold somehow so my lifts lagged a bit today.

    Meal 1: 4 egg whites, 3 whole eggs(7), 1 whole wheat bagel
    Meal 2: 1 can tuna, 2 peices whole wheat bread
    Meal 3: 2 scoops whey protein shake, cliff bar (pre-workout)
    Meal 4: 2 scoops whey protein, 25g maltodextrin, 25g dextrose, 5g creatine, 5g glutamine (post-workout)
    Meal 5: Home-made burrito's (Lean Hamburger, tortilla's, cheese, lettuce, tomatoes etc.)
    Meal 6: 1 large fillet Mahi Mahi, salad
    Meal 7: 2 scoops Muscle Milk shake in 12oz 2% milk

    Chest/Triceps
    Chest:
    1. Flat Bench….1X135(10reps), 3X225(6-8reps)
    2. Incline Dumbbell Press….1X75lbDB(8reps), 1X85lbDB(6reps), 1X95lbDB(5reps)
    3. Decline Dumbbell Fly’s....2X45lbDB(6-8reps)
    Triceps:
    1. Seated Over-Head DB Triceps Extensions….1X90lbDB(8reps), 2X100lbDB(6reps)
    2. Cable Pushdowns….3Xstack(8reps)
    3. Triceps Kickback’s….3X?(8reps)
     
    Last edited: Apr 5, 2005
  12. Jeff Merr

    Jeff Merr Elite Member

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    4/5/05...cought a cold, have a sore throat etc., so no training today

    Meal 1: 4 egg whites, 3 whole eggs(7), 1 whole wheat bagel
    Meal 2: 2 scoops whey protein shake, 1 cup oats, 1 banana
    Meal 3: Tuna fish sandwich(1 can), 2 slices whole wheat bread, 1 banana
    Meal 4: 8 large scallops, rice, brocolli
    Meal 5: 2 egg salad sandwiches on rye bread(4 peices)
    Meal 6: 2 scoops muscle milk shake in 12oz 2% milk
     
    Last edited: Apr 6, 2005
  13. Jeff Merr

    Jeff Merr Elite Member

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    4/6/05...still sick, have no energy at all, hopefully doing legs tomarrow.

    Meal 1: 4 egg whites, 3 whole eggs(7), 1 whole wheat bagel
    Meal 2: 2 scoops whey protein shake
    Meal 3: Tuna Sandwich(1can), banana, 2 string cheese
    Meal 4: 2 scoops whey protein shake, 1 cup oatmeal w/ raisens
    Meal 5: 1 large pork chop, potato, veggie
    Meal 6: 2 chicken breasts, salad
    Meal 7: 2 scoops Muscle Milk shake in 12oz 2% milk
     
    Last edited: Apr 7, 2005
  14. Jeff Merr

    Jeff Merr Elite Member

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    4/7/05...screw it im done for the rest of the week, to sick to workout, ill take the rest of the week off and start back up healthy on monday.

    Meal 1: 4 egg whites, 3 whole eggs(7), 1 whole wheat bagel
    Meal 2: 2 scoops whey protein shake, 1 string cheese
    Meal 3: 1 chicken breast, brown rice, green beans
    Meal 4: 2 scoops whey protein shake, almonds, 1 string cheese
    Meal 5: 5 egg whites, 1 whole egg(6), huge bowl of minastroni soup
    Meal 6: 2 scoops Muscle Milk shake in 2% milk
     
    Last edited: Apr 8, 2005
  15. Jeff Merr

    Jeff Merr Elite Member

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    4/8/05...drinking a shitload of green tea

    Meal 1: 4 egg whites, 3 whole eggs(7), 1 whole wheat bagel
    Meal 2: 2 scoops whey protein shake, 1 cliff bar
    Meal 3: 1 chicken breast, rice, green beans
    Meal 4: 2 scoops whey protein shake, almonds
    Meal 5: Peanut Butter chicken, white rice, brocolli, carrots
    Meal 6: 2 scoops Muscle Milk shake in 2% milk
     
    Last edited: Apr 9, 2005
  16. Jeff Merr

    Jeff Merr Elite Member

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    4/10/05

    Meal 1: 4 egg whites, 3 whole eggs(7), 1 whole wheat bagel
    Meal 2: 2 scoops whey protein shake
    Meal 3: 1 chicken breast, rice, huge salad with lots of veggies
    Meal 4: 2 scoops whey protein shake, bran muffin(pre-workout)
    Meal 5: 2 scoops whey protein, 25g maltodextrin, 25g dextrose, 5g creatine, 5g glutamine (post-workout)
    Meal 6: 1 chicken breast, noodles, asparagus, salad
    Meal 7:

    Chest and Triceps
    Chest:
    1. Flat Bench….2X225(8reps), 1X245(5reps)
    2. Incline Dumbbell Press….1X80lbDB(8reps), 1X85lbDB(7reps), 1X90lbDB(6reps)
    3. Cable Fly's....3X?(6-8reps)
    Triceps:
    1. Seated Over-Head DB Triceps Extensions….1X85lbDB(8reps), 2X90lbDB(6reps)
    2. Cable Pushdowns….3XStack+35lb plate(8reps)
    3. Dips....2XBodyweight(12reps)
     
  17. Jeff Merr

    Jeff Merr Elite Member

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    4/21/05 ...been a while since i updated this

    Meal 1: 4 egg whites, 3 whole eggs(7), Whole Wheat Bagel
    Meal 2: 2 scoops whey protein shake, almonds
    Meal 3: Chicken breast, brown rice, green beans
    Meal 4: 2 scoops whey protein shake, cliff bar
    Meal 5: 1 cup oats, protein powder (pre-workout)
    Meal 6: 2 scoops whey protein shake, 25g maltodextrin, 25g dextrose (post-workout)
    Meal 7: 5 home-made Tamalies with lots of shredded chicken

    Thursday - Shoulders, Traps, and Calves
    Shoulders:
    1. Seated Dumbbell Press(aka Military)....1X50's(12reps-warmup), 1X70's(10reps), 1X75's(8reps), 1X80's(6reps)
    2. Side Lateral Dumbbell Raises....3X25's(8reps)
    3. Standing Upright BB Rows....2X95(8reps), 1X105(7reps)
    Traps:
    1. Dumbbell Shrugs….2X95's(12reps), 1X100's(8reps)
    Calves:
    1. Seated Calf Raises....3X145(12-15reps)
     
    Last edited: Apr 23, 2005
  18. Jeff Merr

    Jeff Merr Elite Member

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    4/23/05

    Meal 1: 1/2 cup oatmeal, 2 scoops whey protein shake (pre-cardio)
    Meal 2: 4 egg whites, 3 whole eggs(7), Whole Wheat Bagel
    Meal 3: 1 chicken breast, brown rice, green beans
    Meal 4: 2 scoops whey protein shake, almonds
    Meal 5: 1 chicken breast, noodles, veggie
    Meal 6: 1 Hemilayan chicken curry, nan bread, white rice
    Meal 7: 1 sesame chicken breast, rice, from korean resteraunt

    Cardio:
    16 Minutes Max-OT cardio (Interval treadmill)
     
    Last edited: Apr 24, 2005
  19. Jeff Merr

    Jeff Merr Elite Member

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    4/24/05 ...weighed in at 202lbs. this morning

    Meal 1: 2 scoops whey protein shake, cliff bar
    Meal 2: 1 chicken breast, rice
    Meal 3: 2 scoops whey protein shake, almonds
    Meal 4: Shredded chicken burrito - legit
    Meal 5: 1 chicken breast, salad, rice
    Meal 6: 4 egg whites, 3 whole eggs(7), 1/2 cup oatmeal
     
  20. Jeff Merr

    Jeff Merr Elite Member

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    4/25/05

    Monday - Chest and Triceps
    Chest:
    1. Flat Bench….1X135(15reps), 3X235(7-8reps)
    2. Incline Dumbbell Press….1X75DB(8reps), 1X80DB(8reps), 1X85DB(7reps)
    3. Cable Fly's....3X? (6-8reps)
    Triceps:
    1. Seated Over-Head DB Triceps Extensions….1X85DB(8reps), 2X90DB(6-8reps)
    2. Tricep Pushdowns(bar)….3XStack+35lb plate(8-10reps)
    3. Cable Pushdowns....3XStack(8-10reps)
     
  21. Jeff Merr

    Jeff Merr Elite Member

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    4/27/05

    Back and Biceps
    Back:
    1. Lat Pull-downs (To the front)….1X150(10reps), 1X200(8reps), 2X220(7reps)
    2. T-Bar Rows….1X135(8reps), 2X145(7reps)
    3. Straight Bar Underhand Pull-downs….1X160(8reps), 2X180(6-7reps)
    Biceps:
    1. Standing Barbell Curls….1X95(8reps), 2X105(7reps)
    2. Standing Hammer Curls....1X45DB(8reps), 2X50DB(6reps)
    3. Spider Preacher Bench DB Curls....3X40DB(8reps)
     
  22. Jeff Merr

    Jeff Merr Elite Member

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    4/29/05

    Thursday - Shoulders, Traps, and Calves
    Shoulders:
    1. Seated Dumbbell Press(a.k.a Military Press)....1X50DB(10reps-warmup), 2X75DB(8reps), 1X80DB(6reps)
    2. Side Lateral Dumbbell Raises....3X25DB(8reps)
    3. Standing Upright Rows....1X95(8reps), 2X105(6-7reps)
    Traps:
    1. Barbell Shrugs….1X135(10reps), 2X205(8reps)
    Calves:
    1. Seated Calf Raises....3X135(12-15reps)
     
  23. Jeff Merr

    Jeff Merr Elite Member

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    5/7/05

    Sorry the updates are consistant, but i started bulking and i dont find much time to keep this log 100%, im 204lbs. as of this morning.

    Meal 1: Muscle Milk shake, oatmeal
    Meal 2: 8 eggs, bagel
    Meal 3: chicken breast, oatmeal
    Meal 4: chicken salad
    Meal 5: big chicken pad thai plate from resteraunt
    Meal 6: big teryaki chicken plate, sushi, from resteraunt
    Meal 7: Big chicken Quasadilla plate and rice and beans from Chillies resteraunt
     
    Last edited: May 8, 2005
  24. Jeff Merr

    Jeff Merr Elite Member

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    5/8/05 - 202lbs, starting S1+ 4 week cycle tomarrow

    Meal 1: 8 eggs, bagel
    Meal 2: 2 scoops whey protein shake, 3 donuts
    Meal 3: 2 chicken breasts, rice, green beans
    Meal 4: 2 scoops whey protein shake, 2 donuts
    Meal 5: Big salmon fillet, rice, salad from Outback Steakhouse
    Meal 6: 1 chicken breast, rice, salad
    Meal 7: 2 whole eggs, 5 egg whites, 1 cup oatmeal
     
  25. cavefish

    cavefish You ain't a crook son, you just a shook one

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    Enjoy the S1+. Just wait until week 3 when it really kicks in and weights you used to think were heavy become light. Sounds like you got your diet and training dialed in so you should see good results.

    I wish I had stocked up on that shit, although dealing with the spray is a pain in the ass. Get some latex gloves if you wear contacts or tend to rub your eyes because that shit BURNS.
     
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