The Daily Grind: Cuwwtis' Training, Diet, and whatever else.

[Cuwwtis]

Introduction: Starting this log to track my own progress, stay accountable, and possibly provide a resource for other people. It'll be a brief summary of the day's training along with what I ate and maybe a couple side notes.

Background: I'm 23, at 6'1 215ish. I lift for fun but I'm always trying to improve the physique and make muscle and strength gains. I've been lifting for a while but within the last couple of years made it into a lifestyle.

Training: Currently following a 3 days on, 1 day off, repeat. So it goes:
Day 1: heavy pull
Day 2: heavy push
Day 3: heavy legs
Day 4: Off
Day 5: Chest/Back higher rep
Day 6: Arms higher rep
Day 7: legs higher rep
Day 8: Off
Day 9: Repeat

Diet: I eat intuitively but lean towards high protein and whole foods. I eat when I'm hungry and till I'm satisfied but it usually comes to about 5-7 meals a day. I kinda just go by the mirror and how I feel, sometimes I'll take it easy on the carbs. I'm not afraid to go smash a hamburger or pizza but I stay away from sugars like candy and soda. I've never counted calories.

Supplements: Usually just a pre workout and a creatine. If I've got some extra cash I'll get a whey protein and BCAA's.

I've gone from skinny to bigger, to fat, to lean and mean. Don't hesitate to find me on the gram, I've got my transformation pics on there. Thanks for viewing the log!

[Cuwwtis]

Training: Heavier Push Day: Straight sets 4-6x5-8
Dead stop dips: 90
Standing military press: 135
Incline DB bench: 80
Incline BB bench long pause reps: 135
EZ Skulls: 90
Close grip BB press long pause: 135
Thick vbar cable tricep extensions: 140

11 minutes of sprint intervals 30s on 30s off. Trying to increase speed and work up to 20 minutes 2-3 times per week.

Meals:
turkey, egg, and swiss cheese sandwich on whole wheat (turkey from bone)
hamburger pizza, salad
tuna, rice, broc****
smoked turkey, pasta, beef, fruit
chicken breast, oatmeal, fruit

[Cuwwtis]

Training: Heavier Leg Day
5 min on bike for warm up
BB squats: Pyramid up sets of 3-5 till I got to 295, did a couple sets of 3 then dropped to 225 for 2 sets of 10 and 1 set of 8
KB split squat superset with pistol squats: 50 lb
Hip sled: Pyramid up to 10 plates then dropped 2 plates at a time all the way down to 2 plates
Lying hamstring cur: 4x8 80 lbs

20 minutes steady state cardio on treadmill, 3mph 5 incline

Meals:
Eggs, oatmeal
Salmon, rice
turkey, rice, veggies
peanut butter sandwich, whole milk
chicken, rice,

[Cuwwtis]

Training: Chest and Back
Pull ups
Incline Barbell
Smith machine bent over rows, pyramid up and down with quarters
Smith machine bench press, also pyramid up and down with quarters
close grip overhand lat pulldowns superset with dips
Rope straight arm pull downs superset with single arm hammer strength chest press
close grip seated low cable row superset with pec dec

weighted sled sprints

These days are a little long and I basically just feel out angles and chase a pump and try to get my heart rate up.

Meals:
eggs and oatmeal
hash browns, meatballs and salad
turkey, pasta
chicken, pasta
greek yogurt, granola, peanut butter sandwich, milk

[Cuwwtis]

Training: Shoulders lighter day, chased pump then burned out on the final exercise.
chest supported horizontal db rear felt fly
standing db lateral raise
standing db front raise
upright cable row
standing alternate db arnold press
seated low cable face pulls
seated two arm shoulder press machine

battle ropes
hanging leg raises

Meals:
eggs, oatmeal, greek yogurt,
chicken, brussels, green beans, potato
turkey, brussels, green beans, complete cookie peanut butter
kale/sausage/potato soup, bread, jello
pasta/steak/broc****/peppers/tomatoes, strawberries
toasted pb sandwich, whole milk