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Off day:

 

6/02/2013

 

720C/66F/177P 4046 Calories

 

92.6 kg's with shoes, phone, shorts and tshirt, 2pm after drinking 2L water, 500ml soy milk, scoop of protein, 5 bananas.

 

Ignore the details, they are just for my personal reference in case I want to weigh myself in the future to track muscle gains. In 6 months I want to be 95kg lean. Leanness partly determined by me but I'll be honest I promise

 

Edit: Added last 2 sentences.

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3g creatine

Don't be afraid to up the creatine

 

Yeah I'll try get another 3 gram dose throughout the day.

 

Two logs in one day don't know how I missed one :S

 

07/02/2013

 

487C/53F/155P 2921 Calories

 

Squat 5 124

5 155

5 186

5 186

Incline Bench 5 77

5 93

5 108

5 124

Pec Dec

61 Pounds 12 reps 3 sets

Hammer Strength Bench Press Incline 80kg - 8 reps 3 sets

 

Off Day:

 

08/02/2013

 

671C/38F/154P 3615 Calories

 

3g creatine

 

Food is a bit out of whack because I didn't have money. Should be good once I get this extra work though.

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Off day:

 

09/02/2013

 

6g creatine

 

2991 Calories

 

540C/35F/98P

 

 

Training Day:

 

10/02/2013

 

656C/37F/140P

 

3322 Calories

 

6g creatine

 

Squat

5 127

5 159

5 191

5 222

5 254

1 315 for lols

Bench

5 83

5 103

5 124

5 145

5 165

Row

5 78

5 98

5 117

5 137

5 156

5 225 for lols again

 

Assistance movements: dips and pullups 3 x 8 BW

 

Bit low on calories lately, but I'm still down on the food, needs moneys.

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12/02/2013

 

Training Day

 

3g creatine pre and post workout = 6g total

 

Squat

5 127

5 159

5 191

5 191

Incline Bench

5 79

5 95

5 111

5 127

Hammer Strength Chest Press (hitting incline)

8 x 80kg

8 x 80kg

12 x 40kg

 

Pullups Body Weight (BW) (94.5kg)

5 x BW

5 x BW

 

Chin Ups (110kg)

5 x +15kgs

5 x +15kgs

5 x BW

 

Calf Raises

12 x 80kg

12 x 80kg

12 x 60kg

1562137073_12022013.jpg.3da106eeef4ec59f045a1453c724e841.jpg

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Off Day:

 

13/02/2013

 

http://www.myfitnesspal.com/food/diary/Broscientest?date=2013-02-13

 

3 grams creatine

 

Training Day:

 

14/02/2013

 

http://www.myfitnesspal.com/food/diary/Broscientest?date=2013-02-14

 

3g creatine

 

Squat

5 127

5 159

5 191

5 222

3 261

8 191

Bench

5 83

5 103

5 124

5 145

3 169

8 124

Row (Upper back dominant, little to no lats)

5 78

5 98

5 117

5 137

3 160

8 117

 

Standing Military Press

5 30kg

5 40kg

5 50kg

1 60kg

8 40kg

 

Tricep Pushdowns with straps

8 21kg

8 24kg

8 28.5kg

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Sorry for no update back was strained on the warm up for squats.

 

You can still check out what I've been eating while I've been off the program here:

 

http://www.myfitnesspal.com/Broscientest

 

3g creatine on the workout days (every second day or when I feel recovered).

 

I've been doing a modified program with machines and lunges instead of squats. My back is healing relatively fast but no signs of pushing PR's for a while now.

 

My program will be changing to higher reps as I've had far too many small injuries lately.

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  • 1 month later...

Yep, still lifting! I'm actually doing 140kg for reps (5) now on the squat. 92.5kg for reps (5) on the bench and I'm coming back to deadlifts after pulling my hamstring doing sumo deadlifts for the fifth time in my life.

 

I'll bring back the log when I've got more time, I'm training with a friend at the moment. Need to get back on a proper program again and starting lifting. I'm thinking PHAT by Layne Norton, I like the powerlifting/bodybuilding setup. I've done it before but it was too taxing, did it on a cut. I also used to be around 90-91kg now I'm 97.5kg! Still on the juice though. Vegie Juice.

 

Lifting like there's no tomorrow.

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