-
[i]08/12[/i]
[b][u]Pull Day[/u][/b]
Deadlift 140x3
180x2
202.5x1
BB Row 100x3x5
80x2x10
Upright Row 42.5x3x10
Chin-ups BWx2x8
Under-hand Pulldown 48.5x2x12
Rear Delt Flyes 15x3x12
Side Lateral Raises 8x2x12
[b]Calories[/b] 3,350kcal
[b]Protein[/b] 221g
[b]Fat[/b] 104.5
[b]Carbs[/b] 362g
-
I don't know why I haven't already, but I am going to start implementing some periodization into my training. I will no longer be do just 5x5 on my compounds each workout, but seeing as I workout 4 days a week, I will be doing a tri-cycle of [i]heavy (5x3-5), Medium (3-4x8-12) & Light (4-5x12-15)[/i] days.
-
[i]09/12[/i]
[b]Calories[/b] 3,385kcal
[b]Protein[/b] 255g
[b]Fat[/b] 97g
[b]Carbs[/b] 351.5g
-
[i]10/12[/i]
[b][u]Push Day[/u][/b]
Squat 140x4x5
120x1x5
Bench 90x3x3
70x2x9
OHP 50x5x5
Incline DB Press 27.5x2x8
Single Leg Extensions 20x2x15
Calf Raises 165x3x10
Dips BWx2x10
Kneeling Cable Crunches 45.5x3x20
[b]Calories[/b] 3,640kcal
[b]Protein[/b] 249g
[b]Fat[/b] 123.5g
[b]Carbs[/b] 366g
-
[i]11/12[/i]
[b]Calories[/b] 3,350kcal
[b]Protein[/b] 205.5g
[b]Fat[/b] 93.5g
[b]Carbs[/b] 407g
-
[i]12/12[/i]
[b][u]Pull Day[/u][/b]
Clean & Press 60x5x5
BB Row 80x3x10
80x1x8
Sumo DL 100x4x8
BB Shrugs 100x4x12
Pullups BWx4x5
Incline DB Curls 16x3x8
Face Pulls 23x3x12
[b]Calories[/b] 3,480kcal
[b]Protein[/b] 209g
[b]Fat[/b] 105g
[b]Carbs[/b] 409g
-
[i]13/12[/i]
[b]Calories[/b] 3,530kcal
[b]Protein[/b] 214g
[b]Fat[/b] 112.5g
[b]Carbs[/b] 400g
-
[i]14/12[/i]
[b][u]Push Day[/u][/b]
Squat 100x4x10
60x1x15
Bench 65x1x12(x11x9x8)
OHP 40x4x10
Leg Press 200x3x12
Skullcrushers/CGBP 40x2x8
Weighted Crunches BW+20x3x8
[b]Calories[/b] 3,420kcal
[b]Protein[/b] 182g
[b]Fat[/b] 97g
[b]Carbs[/b] 434.5g
-
[i]15/12[/i]
[b][u]Pull Day[/u][/b]
Deadlift 140x3
180x1
210x1 = Fail (nowhere near lockout. Needs work)
BB Row 100x5x5
Upright Row 42.5x3x10
Chin-ups BWx2x8
Single Arm Pulldown 33.5x2x10
Face Pulls 33x2x10
Rear Delt Flyes 16x3x12
Lateral Raises 10x2x10
DB Curls 16x2x8
[b]Calories[/b] 3,420kcal
[b]Protein[/b] 207g
[b]Fat[/b] 129g
[b]Carbs[/b] 350g
-
[i]16/12[/i]
[b]Calories[/b] 3,390kcal
[b]Protein[/b] 217.5g
[b]Fat[/b] 77g
[b]Carbs[/b] 438.5g
-
[i]17/12[/i]
[b][u]Push Day[/u][/b]
Squat 120x1x(8x7x6x5)
Bench 80x4x6
75x1x8
OHP 45x4x8
Incline DB Press 27.5x3x8
Single Leg Extensions 20x2x15
Calf Raises 165x3x10
Dips BW+10x2x10
[b]Calories[/b] 3,415kcal
[b]Protein[/b] 229g
[b]Fat[/b] 86g
[b]Carbs[/b] 420g
-
[i]18/12[/i]
[b]Calories[/b] 3,485kcal
[b]Protein[/b] 198.5g
[b]Fat[/b] 97g
[b]Carbs[/b] 437g
-
-
[i]19/12[/i]
[b][u]Pull Day[/u][/b]
Clean & Press 50x4x6
BB Row 70x3x12
Sumo Deadlift 100x1x10
Went to do 2nd set of sumo deads, think I hyper extended and I think I have a lumbosacral strain/sprain. I'm devastated as I love training and hate not being able to train. Rest and ice for 2 days, some light walking, although even that is a struggle. After that apply some heat and maybe some LISS on stationary bike for few days. Hopefully 1-2week I can go back to gym, working on stretching, core exercise and depending on how I am feeling, perhaps some light machine work.
[b]Calories[/b] 3,855kcal
[b]Protein[/b] 211g
[b]Fat[/b] 148g
[b]Carbs[/b] 407.5g
[QUOTE=snrygo;996177813]in :cool:[/QUOTE]
Just as I [i]snap some **** up[/i] :)
-
[i]20/12[/i]
[b]Calories[/b] 3,085kcal
[b]Protein[/b] 186g
[b]Fat[/b] 99.5g
[b]Carbs[/b] 344.5g
-
[i]21/12[/i]
[b]Calories[/b] 2,565kcal
[b]Protein[/b] 210.5g
[b]Fat[/b] 80.5g
[b]Carbs[/b] 233g
Lowered calories right down today because I feel I gained an extra bit of water weight due to inactivity and still being over 3,000kcal. I'll probably be aiming to hit between 2,600-2,800 until xmas eve.
-
[i]27/12[/i]
[b][u]Full Body[/u][/b]
Leg Press 210x3x10
Hammer Strength Chest Press 62.5x3x10
Hammer Strength Lat Pulldown 62.5x3x10
Hammer Strength Shoulder Press 50x3x10
Machine Leg Extension 105x2x15
Hammer Strength Single Leg Curl 15x2x12
Rear Delt Flyes 16x2x10
Lateral Raises 10x2x10
DB Curl 16x2x8
First Day back training since injuring my back and since xmas. Doing a full body again saturday and then back to normal monday. Back is healing well but I think I'll stick to machine/Hammer strength on saturday too. I may not start back heavy squats for a couple more weeks and stay clear of DLs in that time too.
[b]Calories[/b] 2,240kcal
[b]Protein[/b] 234g
[b]Fat[/b] 55g
[b]Carbs[/b] 193.5g
-
[i]28/12[/i]
[b]Calories[/b] 2,700kcal
[b]Protein[/b] 233g
[b]Fat[/b] 93g
[b]Carbs[/b] 222g
-
[i]29/12[/i]
[b][u]Full Body[/u][/b] (Emphasis on [i]Pull[/i])
Leg Press 210x2x10
Squat 60x1x10
80x1x6 (Was attempting squats to see how my back would do. It's too early. Didn't feel good at all.)
Bench 60x2x12
Cable V-Row 48.5x3x15
Lying Single Leg Curl 15x2x12
Seated Shoulder Press 50x2x12
Single Arm Pulldown 34x2x10
Face Pulls 24x3x10
Lateral Raises 10x2x10
DB Curl 14x2x8
[b]Calories[/b] 2,850kcal
[b]Protein[/b] 247.5g
[b]Fat[/b] 97g
[b]Carbs[/b] 234g
-
Back was at me throughout week so didn't train. New Years Eve resulted in me being bed ridden all New Years Day :)
Calories are way back up with the previous 2 days:
3,800kcal
3,500kcal
I'll resume posting today.
-
[i]07/01[/i]
[b][u]Push Day[/u][/b]
Leg Press 310x5x5
Bench 80x5x5
OHP 50x5x5
Speed Bench 60x3x3
Cable Flyes 15x2x8
Single Leg Extension 26.25x2x15
Rope Pushdowns 24x2x12
Kneeling Cable Crunch 45.5x2x20
[b]Calories[/b] 3,600kcal
[b]Protein[/b] 213.5g
[b]Fat[/b] 112.5g
[b]Carbs[/b] 413g
-
[i]08/01[/i]
[b]Calories[/b] 3,500kcal
[b]Protein[/b] 192g
[b]Fat[/b] 104g
[b]Carbs[/b] 413g
-
[I]09/01[/I]
[B][U]Pull Day[/U][/B]
BB Row 90x4x6
100x1x6
BB Shrugs 130x4x6
Seated Leg Press 170x4x6
Single Arm Pull-down 38.5x2x10
Leg Curl 20x2x10
Face Pulls 24x3x12
DB Side Laterals 12x2x10
DB Rear Delt Flyes 16x2x10
DB Incline Curls Dropset 20(14)x3x4
Hyperextensions BW+15x2x10
[B]Calories[/B] 3,550kcal
[B]Protein[/B] 197g
[B]Fat[/B] 103g
[B]Carbs[/B] 425g
-
[I]10/01[/I]
[B]Calories[/B] 3,650kcal
[B]Protein[/B] 223g
[B]Fat[/B] 105g
[B]Carbs[/B] 420g
-
[I]11/01[/I]
[B][U]Push Day[/U][/B]
Squat 120x5x3 (1st time squatting since injury!)
Pause Bench 80x5x3
OHP 55x5x3
Leg Press 270x4x6
Cable Flys 15x3x8
Machine Calf Raises 165x3x8
Skullscrushers/CGBP 40x2x8
[B]Calories[/B] 3,670kcal
[B]Protein[/B] 185g
[B]Fat[/B] 115g
[B]Carbs[/B] 440g
-
[I]12/01[/I]
[B][U]Pull Day[/U][/B]
Deadlift 100x3
120x3
140x2
160x1 (1st time DL since injury!)
BB Row 90x4x7
95x1x5
BB Upright Row 45x3x8
Chin-ups BWx3x8
Face Pulls 24x3x12
Lateral Raise 12x2x10
Cable Straight Bar Curl 28x2x8
Kneeling Cable Crunch 45x2x20
[B]Calories[/B] 3,780kcal
[B]Protein[/B] 232g
[B]Fat[/B] 95g
[B]Carbs[/B] 460g
-
[I]13/01[/I]
[B]Calories[/B] 3,605kcal
[B]Protein[/B] 235g
[B]Fat[/B] 101g
[B]Carbs[/B] 405g
-
[I]14/01[/I]
[B][U]Push Day[/U][/B]
Squat 130x5x3
100x1x5
Bench 80x3x5
80x2x4
OHP 50x3x5
50x2x4
Incline DB Press 28x1x8
28x2x6
Single Leg Extension 30x2x15
Dips BW+15x3x8
Calf Raises 200x3x10
[B]Calories[/B] 3,790kcal
[B]Protein[/B] 228g
[B]Fat[/B] 96g
[B]Carbs[/B] 467g
-
[I]15/01[/I]
[B]Calories[/B] 3,795kcal
[B]Protein[/B] 234g
[B]Fat[/B] 106g
[B]Carbs[/B] 440g
-
[I]16/01[/I]
[B][U]Pull Day[/U][/B]
BB Row 95x4x5
100x1x5
120x1
BB Shrugs 130x5x5
Seated Leg Press 165x3x8
Single Leg Curl 20x2x10
Pull-ups BWx2x8
BWx2x6
Face Pulls 26x3x12
Lateral Raises 12x3x10
Incline DB Curls 16x3x8
Kneeling Cable Crunch 45x3x20
[B]Calories[/B] 3,915kcal
[B]Protein[/B] 241g
[B]Fat[/B] 114g
[B]Carbs[/B] 445g