Reg's New and Improved Training Log

Discussion in 'Training Logs' started by Regnevelc, May 21, 2005.

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  1. Regnevelc

    Regnevelc New Member

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    Weight: 210
    Height: 5'9 1/2
    Bodyfat Percentage: ?? - If someone could give me a guestimate that would be cool.
    Goals: Get down to 190 or so by the beginning of september, while maintaining muscle mass.

    Max Lifts:
    -Bench: 255 x 1
    -Squat: 315 x 4(never did 1RM)
    -Deadlift: 275 x 4(never did 1 RM)

    Routine:
    Sunday - Cardio/Abs
    Monday - Back/Bis/Cardio
    Tuesday - Chest/Tris/Cardio
    Wednesday - Cardio/Abs
    Thursday - Legs
    Friday - Shoulders/Abs/Cardio
    Saturday - Off

    Diet - Eat around 2300 calories for the first two weeks then reevulate my weight and diet. Eat 210g protein a day, and low fat. Saturdays are my cheat day.

    Supplements: Whey Protein, Animal Nitro Pak, Multivitamin, Thermogenic

    Pics:
    [​IMG]
    [​IMG]

    Starts tomarrow, on Sunday the 22nd.
     
  2. Regnevelc

    Regnevelc New Member

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    Sunday, March 22


    Breakfast: Slimfast Bar/Slimfast Drink
    Lunch: Ham Sandwich and Tuna
    Mid Day Snack: 3 Eggs, 4 pieces of wheat toast, and 2 carb smart popsicles
    Dinner: Salmon and Brocolli
    Bedtime Snack: Lean Pocket and Protein Drink
    Running Total - 2116 calories, 160g carbs, 227g protein, 67g fat

    Cardio: 15 minutes, at 10% incline, .8 miles, 169 calories


    Notes: I wont be having a leanpocket before bed every night, but its how it worked out tonight, usually there will be something between Breakfast and lunch where it will stick in there to get my calories up a bit, cuz when I am dieting I usually drop to around 1800 and stay there, so I have to add something to get it up there a bit.
     
    Last edited: May 23, 2005
  3. Regnevelc

    Regnevelc New Member

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    Monday, March 23rd

    Breakfast: Slimfast Bar and Drink
    Lunch: Tuna with an Egg, and a Ham Sandwich
    Mid Day: Protein Bar
    Dinner: Clam Chowder
    Evening: Chicken Breast, 3 Eggs, Hashbrowns
    Before Bed: Protein Drink

    Totals: 2205 calories, 187.5g Carbs, 227.5g Protein, 61.2g fat

    Workout: I have the runs, so I am not going to lift today, but I am going to walk on the tredmill. I am going to go to the gym on wednesday to workout.
     
    Last edited: May 24, 2005
  4. Regnevelc

    Regnevelc New Member

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    Tuesday, March 24th

    Breakfast: English Muffin with Peanut Butter
    Postworkout: Protein Drink
    Lunch: 3 Eggs and Hashbrowns
    Dinner: Chicken Breast, Turkey Burger Patty, 1/2 cup of cottage cheese
    Late Night Snack: Tuna/Orange

    Totals: 1672 calories, 120g carbs, 185g protein, 47g fat

    Workout
    DB Incline Press - 45 x 10, 55 x 8, 65 x 6, 70 x 4
    Superset:
    -DB Bench: 75 x 6, 75 x 6, 85 x 4
    -DB Flye: 30 x 8, 30 x 8, 35 x 6
    Cable Pressdowns: 120 x 10, 135 x 8, 150 x 5
    Superset:
    -DB Tricep Extension: 55 x 9, 45 x 10
    -Dips: BW x 4, BW x 3

    Notes: I was happy with my weight on bench, and I can move up in every exercise outside of Cable Pressdowns for next week, so I cant wait!
     
    Last edited: May 25, 2005
  5. Regnevelc

    Regnevelc New Member

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    Wednesday, March 25th

    Breakfast: Bowl of Fruit Loops - I was running late.
    Lunch: Tuna Sandwich with Egg
    Mid-Afternoon: Beef Barley Soup
    Dinner: Lean Pocket, Salmon, and Brocolli
    Snacks throughout the night: PB Sandwich, Protein Shake, and Beef Jerkey

    Totals: 2144 calories, 206g carbs, 212.5g protein, 52.2g fat

    Workout:
    Deadlifts - 135 x 10, 175 x 8, 225 x 6, 275 x 4
    Lat Pulldowns - 130 x 8, 140 x 6, 150 x 4
    Row Machine - 130 x 8, 130 x 8, 150 x 6
    Superset
    -DB Curls - 40 x 8, 30 x 8
    -Hammer Curls - 30 x 8, 25 x 6

    Notes: For some reason my biceps were shot and I could barley move any weight, so I didnt do as much as I would have liked. I did get my form correct on deadlifts and I am going to move up to 3 plates next week for my set of 4. Everything can move up some next week.
     
    Last edited: May 26, 2005
  6. Regnevelc

    Regnevelc New Member

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    Thursday, March 26th

    Breakfast: Slimfast Drink/Bar
    Postworkout: Protein Shake
    Lunch: Egg Sandwich on English Muffin
    Before Work: Lean Pocket
    Dinner: Creamy Chicken Soup and Salmon
    Running Total: 1732 calories, 143g carbs, 158g protein, 58.5g fat


    Workout: Legs
    Squats: 135 x 10, 185 x 8, 225 x 6, 275 x 4 - Moving up next week, I havent free squatted in a month, so I was just getting back into it.
    Superset:
    -Leg Extensions: 110 x 10, 130 x 8, 150 x 6
    -Leg Curls: 90 x 8, 110 x 8, 130 x 6
    Standing Calf Raises: BW x 25, BW x 25, BW x 25

    Notes: The Runs kicked in again while I was in the middle of squatting, so I finished and did that. THen did the superset and went home. I am doing calf raises on my stairs at home.

    I also weighted myself this morning at 205, thats 6 lbs in 4 days! Hah its all water weight I know that, but progress is great.
     
    Last edited: May 27, 2005
  7. TXLBS

    TXLBS New Member

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    Location:
    Houston, Tx
    :rofl: Less greasy food :o
     
  8. Regnevelc

    Regnevelc New Member

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    Haha, no doubt, they showed up again while I was squatting, lets say it was a photo finish!


    But I finished up all but calf raises cuz I can do those at home.
     
  9. Regnevelc

    Regnevelc New Member

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    Friday, March 27th

    Breakfast: Slimfast Bar and Drink
    Postworkout: Protein Drink
    Lunch: Chicken Breast and a Lean Pocket(so good)
    Dinner: Hamburger

    Totals: 1490 calories, 151g protein, 54.5g fat

    Workout: I have shoulders today
    DB Shoulder Press: 40 x 10, 45 x 8, 50 x 6, 55 x 4
    Giant Set:
    -DB Front Raise: 20 x 8, 15 x 8, 12.5 x 8
    -DB Lateral Raise: 20 x 8, 15 x 8, 12.5 x 8
    -DB Rear Raise: 20 x 8, 15 x 8, 12.5 x 8
    DB Shrugs: 50 x 10, 55 x 10, 60 x 10
    Cardio: Tredmill, 16 minutes, 195.2 calories, .94 miles

    Notes: I can move up in everything, I felt that burn though. Low calorie day for me, after I ate I was so busy that I didnt eat, whoops. Ah well, leading into my cheat day maybe its not a bad idea.
     
    Last edited: May 28, 2005
  10. Regnevelc

    Regnevelc New Member

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    Notes for the week:
    -Easy, easy, easy. I can do this all summer, but I still need my saturday cheat days, but thats ok.
    -My lifting schedual was a bit off, but I will work on that to get it back to normal again.
    -I need to do more cardio than I do now and I will work on that, I am working landscaping so I burn calories doing that, but cardio wont hurt.
    -I am happy with this week, here is to many more!
     
  11. Regnevelc

    Regnevelc New Member

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    Sunday, May 29

    Breakfast: Egg Sandwich
    Lunch: Tuna and Lean Pocket
    Mid Day: Protein Drink

    Totals: 1100 calories, 100g carbs, 115.5g protein, 24.2g fat


    Notes: What a night last night, went out to the bars and got nice and toasted! I didnt eat anything today, i was kinda hung over and I really wasnt hungry.
     
    Last edited: May 30, 2005
  12. Regnevelc

    Regnevelc New Member

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    Monday, May 30

    Breakfast: Slimfast Drink


    Workout: Chest and Tri's today and working landscaping.
     
  13. SteveO

    SteveO Guest

    landscaping is a good way to lose some weight. You look around 18-20% body fat
     
  14. Regnevelc

    Regnevelc New Member

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    Thanks that is what I figured, well my diet crashed hard today. There was a family get together and we had chicken wings and stuff like that, so oh well. Back on it tomarrow!

    Happy holidays everyone.
     
  15. Regnevelc

    Regnevelc New Member

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    Tuesday, May 31st
    Breakfast: Slimfast Drink
    Postworkout: Protein Drink
    Lunch: Eggs and Hashbrowns
    Dinner 2 Chicken Breasts and Oatmeal
    Evening: Tomato Soup and Tuna

    Total: 1865 calories, 153g carbs, 208g protein, 39.5g fat

    Workout:
    DB Incline: 50 x 8, 60 x 8, 70 x 6, 75 x 4(move up)
    Superset:
    -DB Bench: 80 x 6, 80 x 6, 85 x 3(stay the same to get 4 reps)
    -DB Flye: 40 x 8, 40 x 8, 35 x 6(move up for my last set)
    Cable Pressdowns: 120 x 10, 135 x 8, 150 x 6(move up)
    Tricep Extensions: 50 x 10, 45 x 10(move up)

    Notes: After falling off the horse pretty hard yesterday, I am even more determined to stay with it now.
     
    Last edited: Jun 1, 2005
  16. Regnevelc

    Regnevelc New Member

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    Wednesday, June 1st


    Breakfast: Slimfast
    Meal 2: Hot and Spicy Chicken Nuggets
    Meal 3: Protein Drink
    Dinner: Ham and Cheese Toasted Sub on Wheat with Lettuce, and Tomato(no mayo)
    Evening: Tuna
    Running Total: 1580 calories, 79g carbs, 200g protein, 48.5g fat

    Workout:
    Deadlifts: 135 x 10, 185 x 8, 225 x 6, 275 x 4, 315 x 2(new PR!), 365 x 0(fail)
    Lat Pulldowns: 130 x 10, 140 x 8, 150 x 6
    Row Machine: 130 x 8, 130 x 8, 150 x 6
    Dumbell Curls: 35 x 8, 35 x 8, 30 x 6
    Hammer Curls: 25 x 8, 25 x 8

    Notes: I can move up in everything aside from deadlifts, I am going to keep going until I get the 365, but I am very happy with my results today.
     
    Last edited: Jun 2, 2005
  17. Regnevelc

    Regnevelc New Member

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    Thrusday, June 2nd

    Breakfast: Slim fast, 3 small chicken wings(so good)
    Lunch: Eggs, Bacon, Toast, Small piece of pie my grandma made for me
    Dinner: Salmon and a Hamburger
    Other Times:
    Protein Drink
    Total: 2025 calories, 128.2g carbs, 185.2g protein, 85.1g fats

    Workout:
    Superset:
    -Leg Press: 140 x 14, 230 x 12, 320 x 10, 410 x 8, 500 x 6, 590 x 4, 680 x 2, 770 x 2
    -Calf Raises: 90 x 10, 90 x 10, 90 x 10, 180 x 10, 180 x 10, 180 x 10
    Leg Curls: 100 x 12, 120 x 10, 130 x 8, 150 x 4
    DB Shoulder Press: 50 x 8, 55 x 6, 60 x 6
    Giant Set
    -DB Front Raise: 20 x 8, 15 x 8, 15 x 8
    -DB Side Raise: 20 x 8, 15 x 8, 15 x 8
    -DB Rear Raise: 20 x 8, 15 x 8, 15 x 8
    DB Shrugs: 60 x 10, 65 x 10, 70 x 10
     
  18. Regnevelc

    Regnevelc New Member

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    Friday, June 3rd

    Breakfast: Slimfast

    Edit: I am heading out of town for the week, so I will be off my diet for a week, I am not going to pig out, but there will be times where I will eat sloppy, like for lunch we are going to the Chinese Buffet. I am still going to try to get my lifts in though, i will at least do cardio.
     
    Last edited: Jun 3, 2005
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