Scobra's training log

[Scobra]

I've logged my workouts since February of 2011, but never desired to put it online till recently.

 

This is my second or third time following Derek's workout plan with mostly compound lifts. Even though I never got much for results I'm trying it again with a way smarter diet and plan of execution.

 

01/16/12

 

Squat 6x8 -- 235/8 - 235/8 - 250/8 - 250/8 - 255/8 - 255/6

Bench 6x6 -- 135/6 - 155/6 - 155/6 - 165/5 - 165/4 - 160/5

Barbell Row 6x8 -- 115/8 - 135/8 - 135/8 - 140/8 - 140/8 - 140/8

DB Shrugs 5x8 -- 70/8 - 80/8 - 85/8 - 85/8 -85/8

Then in-between my last 3 shrug sets I walked a lap with a 45 in each hand.

Stretch

 

Today was a decent workout, a little longer than I originally planned, but it didn't matter too much. My squat seemed really good and even increased a little bit, however my bench seems to be sticking around 165 as far repping goes. The last few months on bench has been a struggle despite alternating increasing/ decreasing bench and alternating DB/ Barbell.

[kareno]

Good luck attaining your goals!

[C.O.]

So what are the major changes you are making in your new/improved diet plan then? Just curious, always looking for new tactics myself.

 

-Dylan

[Scobra]

As far as diet goes I'm now logging what I eat daily and doing calculations with fat/ carbs/ protein. Originally I planned on doing a 80/10/10, but I found I get a lot of protein and can't have that as just 10% of my calories. I'm doing a 70/10/20 now with 3500-4000 calories. However being a college student has proven a challenge since my campus dining hall doesn't provide anything more than a salad bar for vegans and I have a limited budget. I eat mostly oatmeal, rice, lentils, soymilk, pumpkin seeds, bananas, apples, and peanut butter toast.

The changes I made in my workout execution are nothing spectacular. I'm simply upping my intensity by cutting down on rest time in between sets. Normally I would do 1-3 mins depending, now I'm going for around 90 seconds for most muscles (except legs). I also recently got into super setting and loved it so I plan on throwing that into my workout soon enough.

 

01/17/12

 

One arm tricep overhead extensions 4x8 -- 30/8 - 35/8 - 35/8 - 35/8

Cable tricep pressdowns 4x8 -- 120/8 - 130/8 - 130/8 - 130/7

Kickbacks 4x8 -- 30/8 - 30/8 - 30/8 - 30/8

Preacher Curls 4x8 -- 80/8 - 85/8 - 85/8 - 85/8

Sitting DB curls 4x6 -- 40/6 - 45/5 - 40/6 - 40/6

Cafe raises (on box with dumbbells in hand) 4x25 -- 50/25 - 50/25 - 50/25 - 50/25

Abs

 

Today was an alright workout, I didn't aggravate any old injury's so that's a plus. It was also a relatively short workout compared to what it normally would've been; I got outta the gym in less than 80 mins I think.

 

Yesterday's food intake:

 

Calories: 3730

Fat: 93.5g (11.4%)

Carbs: 543g (66%)

Protein: 183.5 (22.4%)

 

Weight: 165.3 lbs

[Iron Clad Ben]

Hey man, thanks for the note. If you are thinking about trying 80/10/10 in college, check this out:

 

[Scobra]

Two in one!

 

01/18/12

 

DB Incline 5x6 -- 65/6 -70/6 - 75/3 - 70/5 - 70/4 - 65/5

DB Row 5x8 -- 75/8 - 75/8 -80/8 - 80/8 - 80/8

Clean 5x5 -- 135/5 - 155/5 - 155/5 - 165/1 (messed up on 2nd rep) - 155/5

Romanian Deadlift 5x8 205/8 - 225/8 - 225/8 - 235/8 - 235/5

 

Fairly poor lifting day. I wanted to do cleans first but the spot to do them was occupied for about 45 mins unfortunately. That kinda threw my funk off, however I continued anyway. I messed my left wrist up on my set of 165l lbs clean.

 

Food intake for 01/17/12:

Calories:3380 (Not ideal, but I had a really busy day at school and work.)

Fat: 54g (6.6%)

Carbs: 606g (74.6%)

Protien: 152g (18.7%)

------------------------------------------

 

01/19/12

 

Overhead tricep extensions 4x8 -- 70/8 - 75/8 - 80/8 - 80/8

Skull Crushers 4x8 -- 80/8 - 90/7 - 90/6 - 90/6 (Always did negatives on the last rep)

Reverse grip tricep pressdowns 3x8 -- 100/8 - 110/8 - 110/8

One hand cable curls 4x Failure -- 50/8 - 50/10 - 50/6 - 50/12

One arm towel curls 4x12 (negative on last rep) I super setted the cable curls and towel curls with a friend

Circuit DB Curls 35-20lbs 1x10

Walk a lap with 45's in each hand shrugging the corners

Abs

 

Today was one of the best workout's I've had in a long time. My friend Ian and I killed it at the gym, we both kept pushing each other non-stop. I'll be surprised if I feel my biceps tomorrow. Finished the workout with a nice Vega protein shake.

 

Food intake for 01/18/12:

Calories:3310 (Again, not ideal, however I didn't have any grocery's so I had to manage with what I had. I got more today)

Fat: 62.5g (10.3%)

Carbs: 447g (73.6%)

Protein: 98g (16.1%)

[Scobra]

Hey man, thanks for the note. If you are thinking about trying 80/10/10 in college, check this out:

 

Iron Clan Ben, thank you soooo much for the post it means a lot. I don't know if I'll be eating 40lbs of banana's a week, but I'll defiantly up my banana intake too at least 10lbs a week. Right now I only eat about 10 bananas a week. hahah, it'll be interesting to see how this goes!

[Mini Forklift]

Great, detailed log here. What site do you use to work out your macros?