jmf's Training Log

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jmf
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Re: jmf's Training Log

#16 Postby jmf » Sun Nov 01, 2015 10:47 am

Yesterday's food...I went to a raw vegan restaurant for dinner, so my fats got a little carried away. Calorie count still on the money...just the balance slightly off.
carbs: 293g (105g sugar)
fat: 116g (23g saturated)
protein 220g

Yesterday's workout: Got a couple more reps out of my last set...and my legs felt pretty much wasted. :) FWIW, my squat style is high back, below parallel...and my rep count is pretty tough. Got a couple more reps on my last set compared to last leg workout...can probably increase the working weight in lieu of a few less reps. My wife spent a little more time on the cardio deck, so I did some optional stuff at the end...not counting towards the workout.

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Re: jmf's Training Log

#17 Postby jmf » Mon Nov 02, 2015 8:43 am

Yesterday's food...
carbs: 298g (88g sugar)
fat: 105g (18g saturated...a bit low)
protein 234g

Yesterday's workout: Shoulders. Went up on overhead barbell press by 10 pounds, to 185. I referenced my log from my last weight increase (about six weeks ago) and ended up beating the rep/set profile from last time. So, if all goes according to plan, I'll spend the next 4-6 weeks working on increasing reps on this weight and increase again.
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Re: jmf's Training Log

#18 Postby jmf » Tue Nov 03, 2015 9:34 am

Yesterday's food...
carbs: 314g (94g sugar)
fat: 102g (31g saturated)
protein 234g

Yesterday's workout: Back and biceps. Consistent progress continues.

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Re: jmf's Training Log

#19 Postby jmf » Wed Nov 04, 2015 8:04 am

Yesterday's food...
carbs: 317g (94g sugar)
fat: 102g (32g saturated)
protein 228g

Yesterday's workout: Chest and triceps. Moved some things around based on my notes from last time, so progression on this day not really worth evaluating. Pre-exhaustion was super effective against my two chest exercises...and also makes my triceps exercises look like a big step in progression, but I'd call this more of a baseline for the next workout. Pretty happy with this setup and will run until progression slows.

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Re: jmf's Training Log

#20 Postby kathymtns » Thu Nov 05, 2015 12:35 am

looks like a great workout!

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Re: jmf's Training Log

#21 Postby jmf » Thu Nov 05, 2015 8:13 am

Yesterday's food...
carbs: 320g (102g sugar)
fat: 104g (32g saturated)
protein 229g

Yesterday's workout: Lower body. Got a full 12 reps on last set. Went down in weight on calf extensions so I could switched to 2 sec reps. Crazy good pump!

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Re: jmf's Training Log

#22 Postby Eiji » Thu Nov 05, 2015 11:02 am

Def looks like you could add weight to those squats. Are you doing high bar or low bar? High bar feels weird on my neck so I prefer low bar and front squats. With all the hills I haven't felt the need to put a bar on my back lately. In about 5 months I'll get back at it.
Make no excuses to skip a training session. Feel stressed, sad, sick or tired? Go train. Your friends, your heart, mind and body will lie to you. Telling you that you need that recovery day. Go ahead, stay home. I'll be training that day and getting better no matter what.

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Re: jmf's Training Log

#23 Postby jmf » Thu Nov 05, 2015 11:42 am

Eiji wrote:Def looks like you could add weight to those squats. Are you doing high bar or low bar? High bar feels weird on my neck so I prefer low bar and front squats. With all the hills I haven't felt the need to put a bar on my back lately. In about 5 months I'll get back at it.


I do high bar, below parallel, so only 225 is decently challenging for 12 reps x 5 sets. But you're right on needing to go up in weight. Today was a progress check day for me, and I lost 1/4" on my quads after doing lower weight, higher reps for the last three weeks. So, definitely going up in weight, down in reps on squats for sure.

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Re: jmf's Training Log

#24 Postby jmf » Fri Nov 06, 2015 8:12 am

Yesterday was a early-ish progress check day. I usually do this monthly, but one was three weeks...which I won't do again, since the short interval makes it difficult to judge progress, unless you have substantial deficit or surplus...which is not me at this stage.


SUBJECTIVE:
Subjectively, I felt like the past three weeks has been very productive. Mirror check is positive, wife has made some positive comments, and the typical frequency of people in (or out) of the gym asking "what I do" or workout advice has increased, and I've noticed the fat on my body getting "looser"...if that makes sense. Vascularity in my midsection is increasing, especially good to see veins in the middle of my stomach. On the bad side, I've noticed that jeans are getting a little looser around my legs and butt.


OBJECTIVE:
Not as good as I expected, but nonetheless, some of the results back up my subjective observations.

Bodyweight: holding about the same 191-192lbs

Bodyfat: total skinfold measure about the same...according to the chart, I'm at 5%, but I believe I'm closer to 6%. I'm approaching accuracy limitations of my calipers, so subjective observations (stomach vascularity) are probably more reasonable gauges of progress. Nonethless, skinfolds on my legs and chest are unchanged, but the vertical skinfold on my stomach dropped another 1mm, down to 6mm.

Body Measurements: Unfortunately, my quads dropped 1/4" down to 23", probably as a result of going lighter with more reps. (despite the better pump and DOMS) Arms, hips, waist remained the same. Shoulders increased another 0.6", which is great considering they increased 1.1" from the previous measurement.

Overall: Three weeks is a really short interval, but I think I've dropped a little fat and added a little muscle...the visual differences are probably more substantial than the objective measurements, probably because of the gains I've made in the shoulders.


CHANGES MOVING FORWARD:

Workout: continue with 4 day split, no rest days. Emphasis on implementing higher weight/lower rep at beginning of sets and finishing with a forced rep strategies or increased time under tension techniques, etc.

Diet: increase 100 kcal/day to 3100 kcal. Reduce fats from 100g target to 80g max, increase protein from 225g target to 235g minimum, increase carbs from 300g to 360g.

Supplements: continue with preworkout (BA, BCAA), CM, add PA

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Re: jmf's Training Log

#25 Postby kathymtns » Fri Nov 06, 2015 3:48 pm

That is awesome and a great plan to move forward!

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Re: jmf's Training Log

#26 Postby Eiji » Fri Nov 06, 2015 5:45 pm

What's PA?
Make no excuses to skip a training session. Feel stressed, sad, sick or tired? Go train. Your friends, your heart, mind and body will lie to you. Telling you that you need that recovery day. Go ahead, stay home. I'll be training that day and getting better no matter what.

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Re: jmf's Training Log

#27 Postby jmf » Fri Nov 06, 2015 8:33 pm

kathymtns wrote:That is awesome and a great plan to move forward!


Well, in another month, I'll know if it was a great plan...lol! I was making progress with the older plan...I just felt like I could be making progress quicker...and I'm not getting any younger!

Eiji wrote:What's PA?


Phosphatidic Acid. Never taken the stuff before, but studies, testimonials, etc. indicate that it could be effective...perhaps at the level (or better) of BA or CM, both of which I'm taking. Anyhow, figured I'd give PA a shot and see if it lives up to the hype.

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Re: jmf's Training Log

#28 Postby jmf » Sun Nov 08, 2015 12:25 pm

I didn't post yesterday, but I did log for Nov 6, food for first day of new diet:

carbs: 370g (91g sugar)
fat: 80g (26g saturated)
protein 254g

...and the workout log. This was an AM workout, so no affects of new diet. Overhead barbell press felt real good.

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Re: jmf's Training Log

#29 Postby jmf » Sun Nov 08, 2015 12:37 pm

...and here is my log for yesterday, second day on new diet...a bit uncomfortable...just a slight increase in overall calories, but reducing fat meant my overall caloric density is lower, so food volume felt really high. I felt like I was a total pig all day long.

carbs: 366g (122g sugar)
fat: 83g (22g saturated) went a little over my limit here.
protein 245g

As for the workout, although a positive improvement over last workout, this is really moreso a baseline for the new strategy moving forward.

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Re: jmf's Training Log

#30 Postby jmf » Mon Nov 09, 2015 8:07 am

Yesterday's food...still gotta find some more calorie dense natural sources of carbs. Oatmeal, buckwheat, rice, fruit is insanely filling.

carbs: 373g (142g sugar...woah!)
fat: 80g (19g saturated)
protein 240g

...and yesterday's workout: chest/triceps. Stronger everywhere over last workout.

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