My stupid fucking log.com

Discussion in 'Training Logs' started by Perfect Speed, Jul 21, 2008.

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  1. Perfect Speed

    Perfect Speed OT Supporter

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    Yeah ...

    I'm 6'1 and 277 now.. dunno on BF %
    been working out for like a month now...
    Will be posting as each day I work and eat.
    werd.

    *edited and more info below
     
    Last edited: Sep 1, 2008
  2. Perfect Speed

    Perfect Speed OT Supporter

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    I'll add the sups I'm taking...

    Meltdown - 3 caps daily (3 in the AM - as directed)
    Banana Cream O.N. Whey (usually 4 scoops a day)
     
  3. Perfect Speed

    Perfect Speed OT Supporter

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    So far today...
    couple bottles of water

    chicken breast (grilled - yum)
    hot dog (beef, no bun)
    protein shake - 2 scoops
    heading to the gym soon...
     
  4. Perfect Speed

    Perfect Speed OT Supporter

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    Well muscle milk has milk, and this has only water mixed in (cuz I'm fat so I don't need milk) and its tastes basically the same.
    So I'd say thats pretty fuckin good.
     
  5. Perfect Speed

    Perfect Speed OT Supporter

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    I'll preface this by saying I'm not pushing big weight but big reps instead because I want to get lean not massive...

    Today...
    chest/tri

    Flat bench...
    15 @ 100
    12 @ 110
    12 @ 120

    Incline Bench...
    15 @ 90
    12 @ 100
    12 @ 110

    Cable crosses
    15 @ 70
    12 @ 70
    12 @ 70

    Skull crushers - after each set doing 1/2 amount in close grip bench
    15 @ 35 / 7 CGB
    12 @ 35 / 6 CGB
    12 @ 35 / 6 CGB

    Tri pull downs
    15 @ 35
    12 @ 55
    12 @ 75

    Tri over head pull outs
    15 @ 25
    12 @ 25
    12 @ 25

    Abs - Dunno how much the plates weigh in this machine I'd guess 20 each.
    3 plates @ 100 reps

    Run
    warm up 2 mins
    sprint 1 min then rest 1 min for 5 total sprints
    then 5 min cool down
     
  6. Perfect Speed

    Perfect Speed OT Supporter

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    Ate another chicken breast, and then 2-3 hardshell tacos.
     
  7. Perfect Speed

    Perfect Speed OT Supporter

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    Took the day off today for weights instead of tomorrow because my buddy who works out with me hurt his neck monday so he wanted to rest it.

    did my 3 meltdown caps

    Had a subway footlong italian hoagie on wheat (no cheese, plenty of meat and veggies) with apples and a water

    ate a half white chicken from boston market and sliced potatoes and corn

    2 scoops whey protein

    had a late nigh snack (stupid) - 1 pancake, 3 strips of bacon.
     
  8. michael

    michael FLORIDA > *

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    mmm bacon.
     
  9. Perfect Speed

    Perfect Speed OT Supporter

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    Yeah I felt like a slug after that.
    Shouldn't be eating shitty food but last night I did.

    Anyways ... today.

    orange juice and 3 meltdown pills in the Am

    munched on no salt cashews and peanuts throughout the day

    Had a chicken breast salad for lunch with some Hi-C (sugary :( )

    About to change and then work out.... Shake after...

    Dunno what I'll eat for dinner yet - but I'll edit when I do.

    *edit* had some ground beef with some tomatos and onions in a wrap for dinner - was yummy



    Workout - Bi / Back day

    Preacher bar curls...
    45 x 15
    50 x 12
    50 x 12

    Cable rows
    50 x 15
    120 x 12
    150 x 12

    Front cable pulldowns
    50 x 15
    75 x 12
    75 x 12

    Lawnmower pulls
    25 x 15
    35 x 12
    35 x 12

    Abs - 110 on weighted crunch machine

    Run - Speed intervals
     
    Last edited: Jul 25, 2008
  10. Cumstang02

    Cumstang02 New Member

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    Is it in yet?
    With a high percentage of bodyfat you could be making better food choices than you are. You're only slowing your progress.


    What type of diet are you trying to follow? Just a lower calorie and if so, what calorie mark are aiming for?
     
  11. Perfect Speed

    Perfect Speed OT Supporter

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    There isn't a real diet yet. I'm just focusing on eating better than I was.
    With my job I usually have to eat out and I usually ended up eating BK, McDs, etc. All fast food thats bad for you.

    I pretty much have been eating any veggies I can with as much chicken as possible. I try and stay away from starches and breads.

    I'm not far enough along yet to start specifically adding and counting calories, that'll be later.

    The good news is I'm down 12 lbs since I started and I LOOK and FEEL a lot better. It's noticeable to me (and a handful of others) so far I've lost weight... which is a good start.
     
  12. Perfect Speed

    Perfect Speed OT Supporter

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    Today...
    Ate some oatmeal with bananas in it
    3 meltdown pills

    snacked on some no salt cashews/peanuts during the day

    had a sweet onion chicken teriyaki wrap (no cheese) from subway for lunch with some sun chips and water

    2 scoop whey shake

    worked out (see below)

    2 scoop whey shake directly after workout

    chicken breast and brussel sprouts for dinner





    Workout - Shoulder day

    Military press...
    100 x 15
    100 x 12
    100 x 12

    Arm lifts (not sure the proper name, lift your arms out so they make a T) and dumbbell Shrugs (alternating)...
    12 x 10 lifts
    65 x 15 shrugs
    12 x 10 lifts
    70 x 12 shrugs
    12 x 10 lifts
    75 x 10 shrugs
    (obviously the weight of the shrugs is per dumbbell not total)

    Lat pull downs...
    50 x 15
    70 x 12
    90 x 12

    Flys...
    50 x 15
    60 x 12
    70 x 12

    Abs...
    120 crunches on weighted crunch machine

    Speed interval run...
    1 min warmup
    7 alternating sprints
    2 mins cool down
     
  13. Perfect Speed

    Perfect Speed OT Supporter

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    Foodz

    Oatmeal for breakfast

    Subway Spicy Italian wrap with sun chips

    Workout...

    2 scoop whey shake

    Chicken breast, brussel sprouts, white rice



    Workout... Leg day

    Calf raises...
    100 x 15
    170 x 15
    240 x 15

    Squats (machine)
    200 x 10
    200 x 10
    200 x 10

    Leg Press
    400 x 15
    400 x 12
    400 x 12

    Leg extensions
    65 x 15
    65 x 12
    65 x 12
     
  14. Perfect Speed

    Perfect Speed OT Supporter

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    Today
    oatmeal for breakfast
    Some apples and water
    Whey shake
    workout
    whey shake
    chicken breast with green beans and corn on the cob
    chopped steak
    hot dog with no bun


    workout...
    flat bench - 105 x 15, 115 x 12, 115 x 12
    Incline bench - 100 x 15, 110 x 12, 110 x 12
    cable flys - 50 x 15, 60 x 12, 60 x 12
    tricep pull downs - 50 x 15, 70 x 12, 70 x 12
    skull crushers - 45 x 15, 45 x 12, 45 x 12 (with a few close grip bench presses at the end of each set - 45 x 7, 45 x 6, 45 x 6)
    abs - 100 crunches
    Run - 16 mins at 1 min full/half intervals (5 min cooldown not included)
     
  15. Perfect Speed

    Perfect Speed OT Supporter

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    3 meltdown caps with water
    workout
    shake
    yogurt
    boston market 1/2 chicken with steamed veggies and corn
    shake
    chicken kickers (ugh)




    workout
    preacher curls with barbell - 45 x 15, 45 x 12, 45 x 12
    Pull downs - 50 x 15, 60 x 12, 70 x 12
    rows - 50 x 15, 100 x 12, 120 x 12
    cable curls - 20 x 15, 25 x 12, 30 x 12 (one arm at once)

    treadmill for 25 mins + 5 cool down

    forgot to do abs because some shady dude showed up and wigged me out ( my gym is in a police station and usually 1-2 people care there max - key card to get in)
     
  16. Perfect Speed

    Perfect Speed OT Supporter

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    So I've been working as I have been above but not logging, Basically dropped almost 20 lbs.
    I'm down to 260 now... working to lower it.
    I've gone up about 30-50 lbs in everything as far as weight.
     
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