reddrob's log v. new routine, new diet

Discussion in 'Training Logs' started by φ, Mar 21, 2007.

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  1. φ

    φ Eugenics is the self-direction of human evolution.

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    As of Monday 19 March 2007:

    Supplements:

    Fish oil
    Multivitamin
    Whey
    Flax Seeds
    FiberWise
    ________________________

    http://fitday.com/webfit/publicjournals.html?Owner=reddrob

    Diet (exactly the same pretty much every day):

    Meal 1: 7-8am
    1 fish oil
    1 scoop FiberWise
    1 scoop whey in 1 cup skim milk
    1 cup cooked oatmeal w/ 2 tbs peanut butter, 2 tbs flax seeds
    6 eggs whites

    Meal 2: 12-1pm
    1 mulitvitamin
    1 fish oil
    1 apple

    Meal 3: 3-4pm
    1 fish oil
    1 dbl meat chicken wrap

    Meal 4: 6-7pm
    1 fish oil
    1.75 oz peanuts

    Meal 5 (PWO): 9-11pm
    1 fish oil
    1 scoop whey
    20oz gatorade

    Meal 6 (before bed): 12-1am
    1 fish oil
    2 tbs peanut butter

    Totals (cal/fat/carb/prot): 2100/88/170/185

    ---------------------------

    New-new diet I might start before long (the one above is higher in carbs and has less protein) *Started Sat. 24 March 2007

    Meal 1 (7-10am)
    1 fish oil
    1 scoop FiberWise
    1 cup cooked oatmeal w/ 2 tbs peanut butter
    6 eggs whites

    Meal 2: 12-1pm
    1 fish oil
    1.75 oz peanuts

    Meal 3: (3-4pm)
    1 fish oil
    1 scoop whey
    1 multivitamin

    Meal 4: 6-7pm
    1 fish oil
    1 6oz can tuna
    2 tbs flax seeds

    Meal 5: 12-8pm
    1 fish oil
    6 egg whites

    Meal 6 (PWO): 8-10pm
    20oz Gatorade
    2 scoops whey

    Meal 7 (before bed): 12-1am
    1 fish oil
    2 tbs peanut butter
    1 scoop whey

    Totals (cal/fat/carb/prot): 2000/80/110/220

    ________________________

    Routine:

    U - OFF
    M - legs
    T - shoulders
    W - OFF
    R - back/bi
    F - chest/tri
    S - OFF

    cardio:
    --every morning before breakfast: 1.5 mile run
    --after workout (except on leg day): run/basketball/some type of cardio
     
    Last edited: Jun 22, 2007
  2. φ

    φ Eugenics is the self-direction of human evolution.

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    M 19 March 2007

    Legs:

    Squat
    185x6x1
    205x6x3

    Deadlift (w/ deficit:25x1)
    205x6x4

    Leg press
    355x12x3

    Calf raise
    140x12x3

    Leg extensions
    110x12x4
     
    Last edited: Mar 27, 2007
  3. φ

    φ Eugenics is the self-direction of human evolution.

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    T 20 March 2007

    Shoulders:

    Military press
    115x7x4

    BB shrugs
    185x10/6x3

    DB lat raise
    22.5x10x3

    DB front raise
    25x10x1 (standing)
    22.5x10x2 (seated)

    Upright row (EZ bar)
    55x12x1
    60x12x1
    65x12x1
     
  4. φ

    φ Eugenics is the self-direction of human evolution.

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    R 22 March 2007

    Back:

    Power clean
    165x5x1
    170x5x2

    Pulldowns
    150x10x2 (wide-grip)
    150x10x2 (close-grip)

    RDL
    205x6x4

    T-bar rows (w/ pause)
    190x10x3

    DB rows
    75x10x3
     
    Last edited: Mar 23, 2007
  5. φ

    φ Eugenics is the self-direction of human evolution.

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    F 23 March 2007

    Chest/tri/bi:

    DB flat bench
    60x12x1
    65x10x1
    70x10x1
    75x5x1

    DB incline bench
    50x12x1
    55x10x1
    60x10x1
    65x5x1

    Decline flies
    35x10x1
    30x10x2

    Decline skull crusher
    50x10/10x3

    Kickback (w/ pause)
    10x10x4

    Conc. curl
    35x10x3

    777
    65x3
     
  6. φ

    φ Eugenics is the self-direction of human evolution.

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    M 26 March 2007

    Legs:

    Squat
    205x6x1
    210x6x1
    215x6x1
    220x6x1

    Deadlift (w/deficit:25x2)
    225x4x1
    230x4x1
    235x4x1
    240x4x1

    Leg press
    355x12x3

    Lunges
    35x10x3

    Leg extensions
    110x12x4

    Calf raise
    140x12x4
     
  7. φ

    φ Eugenics is the self-direction of human evolution.

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    T 27 March 2007

    Shoulders:

    Military press
    115x8x1
    120x6x1
    120x4x2

    Bradford press
    85x12x3

    Upright row (EZ bar)
    55x12x1
    60x12x1
    65x12x1

    DB shrugs
    80x12x3

    DB lat raise
    22.5x10x3

    DB front raise (seated)
    22.5x10x3
     
  8. φ

    φ Eugenics is the self-direction of human evolution.

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    R 29 March 2007

    Back/bi:

    Power clean
    165x5x1
    170x5x2

    RDL
    205x6x4

    Pulldowns
    150x10x2 (wide-grip)
    150x10x2 (close-grip)

    T-bar rows (w/ pause)
    190x10x3

    DB rows
    75x10x3

    Conc. curl
    35x10x3

    Speed hammer curl
    25xfailurex3
     
  9. φ

    φ Eugenics is the self-direction of human evolution.

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    F 30 March 2007

    Chest/tri:

    DB flat bench
    60x12x1
    65x10x1
    70x8x1:ugh:
    75x2x1:ugh::ugh:

    DB incline bench
    50x12x1
    55x10x1
    60x8x1:ugh:
    65x3x1:ugh::ugh:

    -I can only attribute these losses of strength in only a week's time to the intense pain I have had in my shoulders. Hopefully next week they will be good to go, and I can reevaluate my progress and get the weight back up.

    Flat flies
    35x10x3

    Decline skull crusher
    50x10/10x3

    One-arm reverse curl
    50x10x4
     
  10. φ

    φ Eugenics is the self-direction of human evolution.

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    T 03 April 2007

    Legs:

    Squat
    135x8x1
    205x5x1
    210x5x1
    215x5x1
    220x5x1
    225x5x1

    Deadlift (w/deficit25x2)
    185x10x1
    205x8x1
    225x6x1
    245x4x1
    265x2x1

    Leg press
    355x12x3

    Leg extensions
    110x12x4

    Calf raise
    140x12x4
     
  11. φ

    φ Eugenics is the self-direction of human evolution.

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    W 04 April 2007

    Shoulders:

    DB press
    50x12x1
    55x12x1
    60x10x1
    65x7x1

    Upright row (EZ bar)
    55x12x1
    60x12x1
    65x12x1

    DB shrugs
    80x12x3

    DB lat raise
    22.5x12x3

    DB front raise (seated)
    22.5x12x3
     
  12. φ

    φ Eugenics is the self-direction of human evolution.

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    F 06 April 2007

    Back/bi:

    Power clean
    165x5x1
    170x5x1
    175x5x1
    -These felt really good today; maybe the weight will start skyrocketing back up to what it used to be before too much longer:naughty:

    RDL
    205x8x4

    Pulldowns
    (wide grip)
    150x10x3
    (close grip)
    140x10x3

    DB rows
    75x10x3

    Alternating curls (seated)
    35x10x3

    -There should be another bi exercise here, but I hate doing bis more than anything. Won't happen again.

    -I'm thinking next time I will pick one of the pulldowns and keep my T-bar rows in there because I really like them. I felt way too tired to do those along with everything else today.
     
  13. φ

    φ Eugenics is the self-direction of human evolution.

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    S 07 April 2007

    Chest/tri:

    DB flat bench
    60x12x1
    65x10x1
    70x10x1
    75x5x1

    DB incline bench
    50x12x1
    55x10x1
    60x10x1
    65x6x1 PR

    -Strength is completely back.:coold: I almost got an extra on flat, too.:bowdown:

    Flat flies
    35x10x3

    Decline skull crusher
    50x10/10x3

    Pressdown
    140x12x3
     
  14. φ

    φ Eugenics is the self-direction of human evolution.

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    M 09 April 2007

    Legs:

    Squat
    205x5x1
    210x5x1
    215x5x1
    220x5x1
    225x5x1

    Deadlift (w/deficit25x2)
    185x10x1
    205x8x1
    225x6x1
    245x4x1
    265x2x1
    135x10x1 (drop set)

    Lunges (each leg)
    35x10x1

    Leg extensions
    110x12x4

    Calf raise
    140x12x4
     
  15. φ

    φ Eugenics is the self-direction of human evolution.

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    T 10 April 2007

    Shoulders:

    DB press
    50x12x1
    55x10x1
    60x10x1
    65x6x1

    -As I was locking out the sixth rep, I took my eye off the weight, and when I went to click the weights together, they slid past each other. The left, I got down okay, but the right came down across my body, and my shoulder sounded like everything was being ripped and pulled apart. I got up, tried to stretch out my shoulder, but I could not get my arm up past my nipple. After a few minutes, everything seemed to have gone back to normal; I went on with my workout, carefully, and my strength was normal so I guess my shoulder is fine now--maybe it was just a popping of the joints. It scared the shit out of me, and I am really lucky.:bowdown:

    I did a set of 55x10x1 at the end of my workout to get my confidence back up so I would not be thinking about this until next week and be too scared to attempt it again.:hs:

    Upright row (EZ bar)
    55x12x1
    60x12x1
    65x12x1

    DB shrugs
    80x15x3

    DB lat/front raise SS
    22.5x12x3
     
  16. φ

    φ Eugenics is the self-direction of human evolution.

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    R 12 April 2007

    Back/bi:

    Power clean
    165x5x1
    170x5x1
    175x5x1

    RDL
    205x8x4

    Pulldowns
    (wide grip)
    150x10x2
    (close grip)
    150x10x2

    T-bar rows
    190x10x3

    Preacher curl SS
    (elbows in, wide grip)
    50x10x3
    (elbows out, close grip)
    50x10x3
     
  17. φ

    φ Eugenics is the self-direction of human evolution.

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    F 13 April 2007

    Chest/tri:

    DB flat bench
    60x12x1
    65x12x1
    70x9x1
    75x6x1
    75x5x1

    DB incline bench
    50x12x1
    55x12x1
    60x9x1
    65x7x1
    65x5x1

    Flat flies
    35x10x3

    Decline skull crusher
    50x10/10x3

    DB tri ext/kickback SS
    60x10x2
    10x10x2
     
  18. φ

    φ Eugenics is the self-direction of human evolution.

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    M 16 April 2007

    Legs:

    Squat
    210x5x1
    215x5x1
    220x5x1
    225x5x1
    230x5x1

    Deadlift (w/deficit25x2)
    185x10x1
    205x8x1
    225x6x1
    245x4x1
    265x2x1
    135x10x1 (drop set)

    Leg press
    355x12x3

    Leg extensions
    110x12x4

    Calf raise
    140x12x4
     
  19. φ

    φ Eugenics is the self-direction of human evolution.

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    T 17 April 2007

    Shoulders:

    DB press
    50x12x1
    55x12x1
    60x10x1
    65x7x1
    65x5x1

    -I was a little :noes: to do these at first considering what happened last week, but everything went swimmingly, and all my strength is back.:coold:

    Upright row (EZ bar)
    50x12x1
    55x12x1
    60x12x1
    65x12x1

    -So many people doing these in the fucking squat racks nowdays.:ugh: There were two guys doing them in two different squat racks with five pounds on each.:ugh2: Doing the EZ bar makes it look like you can do more weight than just a five pound plate.:mamoru:

    DB shrugs
    80x15x4

    DB lat/front raise SS
    22.5x12x4
     
  20. φ

    φ Eugenics is the self-direction of human evolution.

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    R 19 April 2007

    Back/bi:

    Power clean
    165x5x1
    170x5x1
    175x5x1

    RDL
    205x8x4

    Pulldowns
    (close grip)
    150x10x1
    160x10x1
    (wide grip)
    150x10x2

    DB rows
    75x12x2
    80x10x1

    Alternating curl
    35x10x1
    40x10x1

    BB curl SS
    65x10
    55x7
    45x7
    35x7
    barx15
     
  21. φ

    φ Eugenics is the self-direction of human evolution.

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    F 20 April 2007

    Chest/tri:

    DB flat bench
    60x12x1
    65x12x1
    70x10x1
    75x7x1
    75x4x1

    BB incline bench
    135x5x2
    140x5x3

    Flat flies
    35x12x3

    Decline skull crusher
    50x12/12x1
    50x10/10x2

    Pressdown SS
    140x12
    120x12
    100x12
    80x12
    60x12
    40x12
    60x12
    80x12
    100x12
     
  22. φ

    φ Eugenics is the self-direction of human evolution.

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    M 23 April 2007

    Legs:

    Squat
    210x5x1
    215x5x1
    220x5x1
    225x5x1
    230x5x1

    Deadlift (w/deficit25x2)
    185x10x1
    205x8x1
    225x6x1
    245x4x1
    275x2x1
    135x10x1 (drop set)

    Lunges
    35x12x3

    Calf raise
    140x12x4

    Leg extensions
    110x12x4
     
  23. φ

    φ Eugenics is the self-direction of human evolution.

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    T 24 April 2007

    Shoulders:

    DB press
    50x12x1
    55x12x1
    60x10x1
    65x7x1
    65x6x1

    Upright row
    50x12x1
    55x12x1
    60x12x1
    65x12x1

    DB shrugs
    80x15x4

    DB lat/front raise SS
    22.5x12x4
     
  24. φ

    φ Eugenics is the self-direction of human evolution.

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    R 26 April 2007

    Back/bi:

    BB rows
    135x12x1
    155x8x1
    165x6x1
    175x5x1

    Pulldowns (close grip)
    150x12x1
    160x10x2

    RDL
    205x8x4

    Pulldowns (wide grip)
    150x10x3

    DB rows
    80x10x3

    BB curl SS
    75x7
    55x7
    35x7
    barx15
    x2

    Speed hammer curl
    25xfailurex3
     
  25. φ

    φ Eugenics is the self-direction of human evolution.

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    F 27 April 2007

    Chest/tri:

    DB flat bench
    60x12x1
    65x12x1
    70x10x1
    75x7x1
    75x6x1

    DB incline bench
    50x12x2
    60x9x1
    65x4x1:ugh:

    Incline flies
    35x12x3

    Decline skull crusher
    50x10/10x3

    Pressdown SS
    140x12
    120x12
    100x12
    80x12
    60x12
    40x12
    60x12
    80x12
    100x12
     
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