Nightrain66 Fat Loss Log

[Ozifur]

Day 1 Nutrtion

(1) Pre Workout Meal: 8 oz Lean Ground Beef, Marinara Sauce, 4 oz Cheese, Salad

(2) Post Workout Meal: 16 oz Steak, Salad, Pear, Apple, Supplements

What supplements are you using?

[Nightrain66]

What supplements are you using?

Biotest Superfood
Garden of Life Greens
Biotest Flameout (Fish Oil)
Biotest Mineral Support

Have protein but will not use it until my calories go down. Also, will add some type of intra workout drink (Protein, Carb, Creatine) once it is needed.

[Nightrain66]

Off Training

(1) 16 Oz Sausage, 2 Oz Cheese, Marinara, Green Peppers, Ceasar Salad, Cucumbers and Carrots with Olive Oil and Vinegar, Apple

Only ate one meal today because I was busy at work and had a ton of yard work that I needed to get done before dark.

[bluelens]

Very inspirational. I keep fighting with the weight myself. You are doing things right, great log.

[Nightrain66]

Very inspirational. I keep fighting with the weight myself. You are doing things right, great log.

Thank you

[Nightrain66]

End of the first 4 week cycle and the deload week. Cycle 2 will start on Monday.

Warm-Up

Glute/Hip Activation / Mobility / Stretching

14x50 Yards Tempo

Box Front Squat 8x3

DB RDL 2x10

Ab Pulldown 2x10

(1) 4 Jumbo Eggs, 7 Slices of Bacon, Apple, Spinach

(2) 16 Oz Ground Beef, Spinach and Carrot Salad, Ranch, Apple

[Nightrain66]

Off Training

(1) 11 Oz Tuna, 2 Wraps, 4 Strips of Bacon, Spinach, Tomato, Pickles

(2) 16 Oz Shrimp, Broccoli, Peppers, Green Beans, Mushrooms, Olive Oil, Garlic, Herbs, Spinach, Apple

[Nightrain66]

Warm-Up

5x50 Tempo's

Glute / Hip Activation and Mobility

Stretching

Sprint Circuit

1x30
1x20
1x10

6 Circuits

Squat 7x5

Good Mornings 3x10

Leg Curl 3x10

DB Incline 3x20, 3x10
ss/ Band Pull Aparts

Close Grip Bench 7x5

Tricep Pushdown 3xRP

Lateral Raise 3xRP

(1) 5 Jumbo Eggs, 3 Strips of Bacon, 2 Oz Cheese, Mushrooms, Green Pepper, Spinach, Apple

(2) 16 Oz Chicken, 4 Oz Cheese, Marinara, Mushrooms, Ceasar Salad, Olive Oil, Apple

[Nightrain66]

Day 31

50 Yard Jog / 50 Yard Walk x 6

Hip / Glute Mobility and Activation

Stretching

10 Stairs

(1) 10 Oz Chicken, Marinara, Mushrooms, Garlic, Salad (Lettuce, Carrots, 2 Eggs, 2 Oz Cheese, Ranch), Apple

(2) 8 Oz Steak, Salad (Spinach, Cucumber, Tomato, Carrots, Broccoli, Parm Cheese, Oil&Vinegar), Mango

[Nightrain66]

Day 32

10 Minute Incline Walk

Snatch Grip Deadlift 5x5
ss/ ISO Lat Pulldon 5x8

Barbell Row 5x5
ss/ DB Shrug 5x10

Barbell Curl 3x12
ss/ Face Pulls 3x10

Ab Pulldown 3x10
ss/ Single Arm Standing Cable Row 3x6 / Side

Pallof Press 2x6 / Side
YTW 2x10

Stretch

(1) 6 Oz Ham, 3 Jumbo Eggs, 2 Oz Cheese, Green Peppers, Spinach, Pear

(2) 10 Oz Ground Beef, Lettuce, Spinach, Carrots, 2 Oz Cheese, Ranch, Apple

(3) Pizza and Beer

[Nightrain66]

Off Training

(1) 11 Oz Tuna, 2 Wraps, Spinach, Tomato, Pickles, Miracle Whip, Apple, Pear

(2) 16 Oz Ham, Green Beans, Olive Oil

[Nightrain66]

Warm Up

Hip / Glute Activation and Mobility

10x50 Tempo

40,30,20 Sprint x 2

Front Squat 8x3

DB RDL 2x20

Leg Curl 5x5 w/ 5 Second Negative

Military Press 6x5, Drop Set x3

Neutral Grip Push Up 3xRP

Lateral Raise 3xRP

Tricep Pushdown 3xRP

(1) 4 Jumbo Eggs, 4 Oz Ham, Green Peppers, 1 Wrap, Pear

(2) 16 Oz Ground Beef, Salsa, Lettuce, Spinach, 3 Oz Cheese, Ranch, Apple

(3) 16 Oz Shrimp, Broccoli, Soy Sauce, BBQ Sauce, Olive Oil, Mango

[Nightrain66]

5 Min Walk

30 Sec Run / 30 Sec Walk (15 Min)

(1) 11 Oz Tuna, 6 Strips of Bacon, Spinach, Tomato, 1 Wrap, Miracle Whip

(2) 8 Oz Steak, Green Beans, Olive Oil, Mango

[Nightrain66]

5 Min Walk

100 Yard Jog / 50 Yard Walk x 10

Stretch

DB Lat Row 5x10

Underhand Lat Pulldown 3x10

Hammer Curl 3x12

1 Arm Cable Curl 3xRP

(1) 16 Oz Chicken, Ceasar Salad, Watermelon

(2) 16 Oz Steak, Broccoli, Spinach, Tomato, Onions, Salsa, Hot Sauce, 2 Wraps, Ranch, Watermelon

[Nightrain66]

Day 37

Warm-Up

Glute/Hip Activation and Mobility

Stretching

8x50 Yard Tempo Run

Sprints

x30, x20, x10 for 6 Sets

Squat - Worked up to Medium 3 rep and did 5 sets

Good Mornings - 4x10

DB Incline - 6x10
ss/ Leg Curl 3x10, Band Pull-Aparts 3x10

Close Grip Bench - Worked up to medium set of 5 reps

Front Raise - 3x10

1 Arm Tricep Extension - 3x10

(1) 8 Oz Ham, Wrap, Tomato, Pickles, Watermelon

(2) Wings and Beer

(3) 8 Oz Turkey, Wrap, Tomato, Pickles

[Nightrain66]

Off Training

Poor day of eating

[Nightrain66]

30 Min Walk

Snatch Grip Deadlift 5x5
ss/ ISO Lat Pulldown 5x8

Barbell Row 5x5
ss/ DB Shrug 5x10

Barbell Curl 3x12
ss/ Face Pulls 3x10

An Pulldown 3x15
Standing Single Arm Row 3x6

YTW 2x10

(1) 8 Oz Sausage, 5 Eggs, Apple

(2) 11 Oz Tuna, 2 Wraps, Tomato, Lettuce, Pickles, Miracle Whip, Apple

(3) 16 Oz Chicken, Marinara, 2 Oz Cheese, Salad, Pear

[Nightrain66]

Off Training

(1) 8 Oz Ham, Wrap, Lettuce, Tomato, Pickles, Miracle Whip, Pear

(2) 16 Oz Turkey, 3 Eggs, Spinach, Lettuce, Carrots, Broccoli, Cucumbers, Ranch

[Nightrain66]

Day 41

Warm-Up

Glute / Hip Mobility and Activation

50,40,30,20,10 Yard Tempo x 4 Sets

Front Squat - 1 Rep Max

DB RDL - 2x20

Leg Curl - 5x5

Military Press - 5x5, 3xDrop Set

Neutral Grip Push-Up - 3xRP

Lateral Raise - 3x10

Tricep Pushdown - 3x10

(1) 8 Oz Sausage, 4 Eggs, 2 Wraps, Spinach, Pear

(2) 11 Oz Tuna, Spinach, Lettuce, Green Peppers, 3 Eggs, Carrots, Pickles, Ranch - This was a BIG Salad

(3) Mexican and Beers

[Nightrain66]

Off Training

(1) 12 Oz Chicken, 2 Wraps, Green Peppers, Tomato, Lettuce, Apple

(2) Chicken, Rice, Veggies

[Nightrain66]

5 Min Walk

30 Sec Run / 30 Sec Walk x 15 Minutes

DB Incline 8x10
ss/ Lat Pulldown 5x10, Face Pull 3x10

Close Grip Bench 6x5
ss/ DB Lat Row 5x10

Front Raise, Hammer Curl, Pushdown
All 3x10

(1) 8 Oz Chicken, 2 Oz Cheese, Black Beans, Tomato, Onion, Rice, Salsa, Lettuce

(2) Pizza

[Nightrain66]

Day 44

Off Training

(1) Beef and Bean Chili, Salad

(2) 4 Pieces of Fried Chicken, 2 Hamburgers, Apple

[Nightrain66]

30 Min Walk

Hip / Mobility and Glute Activation

Stretching

16x50 Yard Tempo Runs

(1) 12 Oz Chicken, 2 Wraps, Lettuce, Tomato, Green Peppers, Pickle

(2) 16 Oz Ground Beef, Marinara, Green Peppers, Spinach, Apple

Nutrition has been awful. Choosing fun over results has its consequences. Tomorrow I am training early, hardest lift of the cycle, and then going to a day time baseball game. Need to keep the calories in check.

[Nightrain66]

Day 46

Warm-Up

Hip / Glute Activation and Mobility, Stretching, Foam Rolling

30 Sec Run / 30 Sec Walk x 10 Minutes

Squat - Worked up to Easy 3 Rep (70%), then worked up to a heavy but non-maximal single (90-95%)

Deadlift - Worked up to a heavy 3 rep (85%)

Barbell Row - 5x5

Good Morning - 3x10

Lat Pulldown - 3x10

Leg Curl - 3x10

Barbell Curl - 3x12

(1) 11 Oz Tuna, 2 Wraps, Tomato, Spinach, Pickle, Apple

(2) Something at the baseball game and beers - Keep the cals in check

(3) 8 Oz Steak, Salad, Mango

[consumed1]

So how many calories do you eat per day? I see I'm a couple inches shorter than you but a few pounds heavier so our requirements should be quite similar.

[Nightrain66]

Off Training

(1) 10 Oz Chicken, 2 Wraps, Tomato, Lettuce, Green Pepper

(2) 12 Oz Steak, Rice, Beans, Tomato, Lettuce, Salsa, Onions, 4 Oz Cheese

[Nightrain66]

Warm-Up

5 Min Walk

Hip / Glute Activation and Mobility

Stretching

6x100 Yards

8x50 Yards

Front Squat - 8x5 Heavy 5 Rep

DB Rdl - 2x20

Military Press - 8x5 Medium 5 Rep, Rep Max Drop Set
ss/ Face Pulls and Shrugs

Hammer Curl - 4x12

Neutral Grip Push-Up - 3xRP

Lateral Raise - 3x10

1 Arm Tricep Extension - 3x10

(1) 10 Oz Chicken, Tomato, Spinach, 2 Wraps

(2) 12 Oz Steak, 8 Oz Shrimp, Salad, Mango

[Nightrain66]

So how many calories do you eat per day? I see I'm a couple inches shorter than you but a few pounds heavier so our requirements should be quite similar.

I do not have a daily target.

[Nightrain66]

Day 49 to Day 56

Deload Week Workouts all Week. Very uneventful but necessary.

3 Runs

2 Full Body Lifts

Start the New Cycle on Monday, Day Off Training Sunday

Nutrition has been improved. Looking to really push it hard the next two weeks before another summer trip to the US Open.

[Nightrain66]

Day 58

Warm-Up, Stretching, Glute Hip Activation and Mobility

5x50 Yard Tempo

Sprints

5x10 Yards, 5x20 Yards

15 Inch Box Squat - 3 RM (Heavy)

Good Mornings - 5x10

Leg Curl - 5x10

Circuit

Ab Pulldown: 3x15
Step-Ups: 3x12
1 Arm Cable Row: 3x12

(1) 3 Hard Boiled Eggs

(2) 8 Oz Ground Beef, 2 Wraps, Lettuce, Peppers, Salsa, 2 Oz Cheese

(3) 4 oz Ham, 4 oz Turkey, 1 Wrap, Lettuce, Pickle, Apple

(4) 16 oz Shrimp, Broccoli, Olive Oil, Garlic, Pear