TheMentor's Training Log

Discussion in 'Training Logs' started by TheMentor, Mar 7, 2005.

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  1. TheMentor

    TheMentor Guest

    I've been seriously dedicated to lifting for about 2 months now, since I joined the F&N New Year's contest. I've been eating pretty much the same thing everday for 2 months, and doing the same routine, so I think I might switch it up a bit next month. I have made some strength gains in the last two months although there is not much physical difference in the way I look, or weight loss/gain on the scale.

    Diet

    8am--Coffee
    10am--1/2 Cup Oats
    12pm--Leftovers from previous night's dinner or ON Whey Shake
    6pm--Dinner--usually some chicken, beef, or pork with veggies and potatoes

    I'm trying to cut, that's why there isn't much in my diet.

    Workout Routine:
    Monday
    Cardio in the morning first thing
    Squats 3x10
    SLDL's 3x10
    Calf Raises 3x10
    Reverse Crunches 50
    Regular weighted crunches 50

    Tuesday
    Cardio in the morning first thing
    Front Raises 3x10
    Arnold Press 3x10
    Side Raises 3x10
    Reverse Rows 3x10

    Wednesday
    Cardio in the morning first thing
    Pushups 3x10
    Bench Press 3x10
    Pullover 3x10
    Kickback 3x10
    One Arm Tricep Extension 3x10
    Tricep Dips 3x10
    Reverse Crunches 50
    Regular Weighted Crunches 50

    Thursday
    Cardio in the morning first thing
    Bent Over Rows 3x10
    Concentration Curls 3x10
    Hammer Curls 3x10
    Pullups 3x10
    Good Mornings 3x10

    Friday
    Cardio in the morning first thing
    Squats 3x10
    SLDL's 3x10
    Calf Raises 3x10
    Reverse Crunches 50
    Regular weighted Crunches 50
     
    Last edited by a moderator: Mar 7, 2005
  2. TheMentor

    TheMentor Guest

    Last night's dinner consisted of 3 chicken legs, broccoli, and potatos sauted in olive oil with garlic and red onion.

    Today's lunch will probably be two microwave burritos (300cals each) with some cheese on top.

    Not sure what dinner will be yet.
     
  3. TheMentor

    TheMentor Guest

    Wow, I've been doing a horrible job keeping my log up to date. I've been seriously working out since January, but have slacked off a little in the past few weeks. I'm back to serious again, because I definitely notice a decline in strength when I lifted last night.

    Anyway, yesterday included the following:

    8am: Coffee w/non-fat creamer
    10am: 1/4 Cup Oats with water
    12pm: 1/4 Cup Oats with water
    6pm: Small Chicken Caeser Salad from Wawa, Breaded chicken parm sandwich on kaiser roll, glass of Pepsi

    Squats (definite decline in strength here):
    15x10x1
    20x10x1
    30x10x1

    Deadlifts:
    80x10x3

    Calf Raises:
    80x10x3
     
  4. TheMentor

    TheMentor Guest

    Today 4/19/05

    8am: Coffee w/non-fat creamer
    10am: 1/4 Cup Oats with Water
    12pm: Penne noodles with chedder & jack cheese
    5pm: Apple slices with some natty pb

    I would be working out tonight, but I have a job-related seminar that I have to go to from 6-10:30pm. I'll have to see how motivated I am when I get home at 11pm.

    edit--no weights tonight, I was beat as hell when I came home.
     
    Last edited by a moderator: Apr 20, 2005
  5. Grouch

    Grouch Guest

    are you a girl?
     
  6. TheMentor

    TheMentor Guest

    ugghhh, I knew it would come out eventually. I've been trying to hide it for a while now, but the truth comes out, just don't tell the other forums, or my opinions will automatically become void.
     
  7. TheMentor

    TheMentor Guest

    Today so far 4/20/05

    8am: Coffee w/non-fat creamer
    10am: 1/4 Cup Oats with water
    12pm: PB & Fluff sandwich on Rye and an orange
    5pm: Two Pepperoni & cheese (extra sharp cheddar) sandwichs on whole wheat english muffins (running low on food, had to be creative) 4 slices of pep, and two thin slices of cheese on each..oh and an orange creamcicle

    Another 4.5 hour torture session tonight, but I'm determined to get shoulders, chest, and triceps in tonight when I get home.

    DB Front Raise:
    10x10x3 for each arm

    DB Shoulder Press:
    20x10x3 each arm

    DB Arnold Press:
    20x10x3 each arm

    Pushups:
    bwx10x3

    DB Bench Press:
    40x10x3

    Pullover:
    40x10x3

    Tricep Dips:
    bwx10x3

    Kickback:
    25x10x3 each arm

    Tricep Extension:
    20x10x3

    In case I didn't say before, I use the Soloflex freeweights at home, and I also have an eliptical machine.
     
    Last edited by a moderator: Apr 21, 2005
  8. TheMentor

    TheMentor Guest

    Today 4/21/05

    8am: Coffee w/non-fat creamer
    10am: Nothing
    12pm: 2 whole wheat english muffins with 4thin pep slices and 2 thin extra sharp cheddar cheese slices on each and an orange
    5pm: Apple Slices w/Natty PB

    Was beat as hell again when I got home, so no working out last night.
     
    Last edited by a moderator: Apr 22, 2005
  9. TheMentor

    TheMentor Guest

    Today 4/22/05--

    8am: Coffee w/non-fat creamer
    10am: Glazed Donut (someone brought them in at my office, and it's been like 4 mos since I've had one)
    12pm: Whole wheat english muffin w/4 pep slices and 2 thin extra sharp cheddar slices and an orange
    5pm: ?

    Since I slacked last night, I am going to make up for it tonight, plus my normal leg routine:

    Shrugs:
    40x10x3

    Bent Over Row:
    25x10x3 each arm

    Hammer Curls
    20x10x3 each arm

    Ab Work: 50 regular crunches
    50 reverse crunches

    Squats:
    20x10x1
    30x10x1
    40x10x1

    Deadlifts:
    80x10x3

    Calf Raises:
    100x10x3 (projected)
     
    Last edited by a moderator: Apr 22, 2005
  10. TheMentor

    TheMentor Guest

    Weekend update:

    I didn't work out at all over the weekend. Ate as follows:
    Saturday:
    1:30pm: 2 microwave burritos w/cheese (300cals each)
    5:00pm: Baked ziti, red potatos, green beans, peice of cake, ice cream (cousins communion reception)
    9:00pm: 2 Lean Pockets

    Sunday:
    6:30pm: Honey Hickory marinated pork ribs (3) with russet potato, onions, mushrooms and peppers, glass of wild cherry pepsi
    8:00pm: Small dish of vanilla ice cream with Hershey's choco syrup
     
  11. TheMentor

    TheMentor Guest

    Today, Monday 4/25/05--

    8am: Coffee w/non-fat creamer
    10am: 1/4 Cup Oats w/water
    12pm: 2 Hot Pockets
    5pm: Chimichurri marinated chicken breasts w/ red potato/onion/garlic sauted in olive oil.

    Today is Leg Day, projected workout:

    Squats:
    20x10x1
    30x10x1
    40x10x1

    Deadlifts:
    80x10x3

    Calf Raises:
    100x10x3
     
    Last edited by a moderator: Apr 25, 2005
  12. TheMentor

    TheMentor Guest

    Today, Tuesday 4/26/05

    8am: Coffee w/non-fat creamer
    10am: 1/4 Cup of Oats w/water
    12pm: PB & J on whole wheat
    5pm: Pot Roast w/Potatos, Onions, Mushrooms, and garlic

    I have another torture learning session tonight after work 6-10:30pm, so I don't think I'll be hitting the weights tonight. I'll make up for it tomorrow night by doing chest, triceps, and shoulders.
     
  13. TheMentor

    TheMentor New Member

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    I've decided to get back in the swing of things in 2006. I am going to design a new plan, but most likely it will be very similar to what I was doing previously. I pretty much dropped off the face of the earth for a while and lost motivation. I've lost any definition that I had, as well as gained some extra baggage.
     
  14. TheMentor

    TheMentor New Member

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    Location:
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    Today is going to be the beginning of keeping track of what I'm doing:

    7AM - 1 F-heit capsule w/ 8oz water
    7AM - 12 mins on elliptical trainer medium pace (this is after a year of nothing, so cut me some slack)
    8:30AM - Corn muffin w/butter 275 cals
    1PM - 1 F-heit capsule w/8oz water
    1PM - ON Shake (1 scoop vanilla, 1c whole milk, frozen berries) 335 cals
    6PM - 1 can Campbell's Chunky Soup Chicken & Dumplings 240 cals

    Total Cals for today: 850

    Also included is a total of 20 mins walktime between home and work. I also ended up walking my dogs for 45 minutes.

    The facts & figures for 2/15/06:
    Weight: 134lbs
    Height: 4'11"
    Waist: 29"
    Hips: 39.5"
    Chest: 35"
    Biceps: 11.5" each
    Forearms: 9.5" each
    Calves: 15" each
    Thighs: 23.5" each

    I think come Monday I will start hitting the weights again.
     
    Last edited: Feb 16, 2006
  15. TheMentor

    TheMentor New Member

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    Location:
    TBS, Quantico, VA
    Thursday 2/16/06

    7AM - 1 F-heit capsule w/ 8oz water
    7AM - 15 mins on elliptical trainer medium pace
    8:30AM - Corn muffin w/butter 275 cals
    1PM - 1 F-heit capsule w/8oz water
    1PM - ON Shake (1 scoop vanilla, 1c whole milk, frozen berries) 335 cals
    6PM - 8 Ravioli plain w/water 540cals
    10:30PM - 1 small microwave quesadilla 110 cals

    Total cals for today: 1260

    Also had my usual 20 mins of walk time between home/work.
     
  16. TheMentor

    TheMentor New Member

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    Location:
    TBS, Quantico, VA
    Friday 2/17/06

    7AM - 1 F-heit capsule w/ 8oz water
    7AM - 15 mins on elliptical trainer medium pace
    10AM - Corn muffin w/butter 275 cals
    12PM - 1 F-heit capsule w/8oz water
    12PM - ON Shake (1 scoop vanilla, 1c whole milk, frozen berries) 335 cals
    5:30PM - Cheesburger w/ fries from Charlie Browns (dinner with dad)
    1 Glass Coke
    Small Ceasar Salad
    Estimated 1500 cals total
    7PM - 2 Duncan Hines brownies that came in a Hungry Man dinner 250 cals

    Total cals for today 2360
     
  17. TheMentor

    TheMentor New Member

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    Location:
    TBS, Quantico, VA
    Saturday 2/18/06

    11AM - 1 F-heit capsule w/8oz of water
    1PM - 1 can Campbell's Chunky 240 cals
    8PM - 10 Raviolis w/ red sauce & parm cheese 995 cals
    8PM - 1 glass Cherry Coke

    Total cals today 1535
     
    Last edited: Feb 20, 2006
  18. TheMentor

    TheMentor New Member

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    Location:
    TBS, Quantico, VA
    Sunday 2/19/06

    11AM - 1 F-heit cap w/ 16oz water
    4:30pm - 3 quesadillas - 220 cals
    5:20PM - 1 can Campbell's Chunky - 240 cals
    - 5 Ritz crackers - 80 cals

    Total cals for today 540
     
  19. TheMentor

    TheMentor New Member

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    Location:
    TBS, Quantico, VA
    Monday 2/20/06

    12PM - 1 F-heit cap w/ 8oz water
    1:30PM - 1 can Chunky soup 220cals
    - 8oz Fanta 110 cals
    - 5 Ritz crackers 80 cals
    6:30PM - Meatloaf w/ Baked Mac & Cheese w/ Green beans and feta cheese (dinner at mom's) 800 cals approx.
    7PM - Good Humor Cookies & Cream Bar est.300 cals

    Total Cals for today: 1510

    I might ressurect the old routine tonight with my legs, but with bw as my starting point, it's been a while
     
    Last edited: Feb 21, 2006
  20. TheMentor

    TheMentor New Member

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    Location:
    TBS, Quantico, VA
    Tuesday 02/21/2006

    7AM - 1 F-Heit cap w/16oz water
    7AM - 20 mins on the eliptical - new best...
    10AM - Corn Muffin w/ butter - 275 cals
    12PM - 1 F-Heit Cap w/8oz water
    12PM - ON Shake w/milk & fruit - 335 cals
    6PM - 1 Campbell's Chunky 240 cals

    Total cals today: 850

    Total walk time 20 mins between home & work.

    Projected weights tonight:
    Front Raises 10x10x3
    Side Raises 10x10x3
    Shoulder Press 10x10x3
    50 Crunches
    50 Reverse Crunches

    Its been too long since I've lifted....ouch....
     
    Last edited: Feb 22, 2006
  21. TheMentor

    TheMentor New Member

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    Location:
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    Wednesday 2/22/06

    I weighed myself this morning for a one week update, I lost 4 pounds!!!! I am going to take measurements later on in the day.

    7AM - 1 F-heit cap w/8oz water
    7AM - 15 mins eliptical
    12PM - 1 F-heit cap w/8oz water
    12PM - ON Shake 335cals
    6PM - Spaghetti w/ red sauce, sausage, 1pc bread w/butter 800 cals

    Total cals today: 1135

    Pushups 10x3
    Tricep Extensions 10x3x10
    Bench press 10x3x20 (i know, weaksauce)
    Dips 10x3xbw
    Chest Fly's 10x3x20
     
    Last edited: Feb 23, 2006
  22. TheMentor

    TheMentor New Member

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    Location:
    TBS, Quantico, VA
    Thursday 2/23/2006

    7AM - 1 F-Heit cap w/16oz water
    7AM - 15 mins on the eliptical
    10AM - Corn Muffin w/ butter - 275 cals
    12PM - 1 F-Heit Cap w/8oz water
    12PM - 1 Campbell's Chunky w/5 Ritz crackers 300 cals
    5:30PM - 5 Ravioli's with red sauce/tomatos small salad with balsamic & feta (dinner w/dad) 500 cals

    Total cals for today: 1175

    Curls 3x10x10
    Bent Over Rows 3x10x10
    Pullovers 2x10x10
    50 Crunches
    50 Reverse Crunches
     
    Last edited: Feb 24, 2006
  23. TheMentor

    TheMentor New Member

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    Location:
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    Friday 2/24/06

    7AM - 1 F-heit cap w/8oz
    7AM - 15 mins eliptical
    9:30AM - Corn Muffin w/butter 275
    12PM - 1 F-heit cap w/8oz
    12PM - ON Shake 335

    11:30PM - Squats 3x10xbw
    Calf Raises 3x10xbw
    Deadlifts 1x10xbw
     
    Last edited: Feb 25, 2006
  24. TheMentor

    TheMentor New Member

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    Location:
    TBS, Quantico, VA
    Saturday 2/25/06

    9:30AM - 1 F-heit cap w/8oz water
    12PM - ON Shake 335 cals
    4PM - Fruit & Milk Smoothie - 200 cals
    6PM - Pasta w/1tbsp butter & parm cheese 680 cals

    Total cals for today:1215
     
    Last edited: Feb 26, 2006
  25. TheMentor

    TheMentor New Member

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    Location:
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    Sunday 2/26/06

    11AM - 1 F-heit w/8oz of water
    1PM - Pasta w/ butter & cheese 680 cals
    4:30PM - Steak w/ veggies & red potatoes 800 cals
    10:30PM - Small bowl ice cream w/ jimmies 480 cals

    Total cals: 1960

    This was a bad day.
     
    Last edited: Feb 27, 2006
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