Better late than never

Discussion in 'Training Logs' started by jtrem, Mar 20, 2012.

  1. trem

    trem New Member

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    monday

    legs

    front squat
    bar x 10
    95 x 10
    115 x 10
    135 x 10
    185 x 8
    back squat
    185 x 8
    205 x 8
    225 x 10

    ss leg extensions leg curls (3 x 10 each)

    sldl
    35 x 10
    60 x 10
    60 x 10

    incline walk
    9.0 , 4.0 speed

    3 sets plans 3 x 30

    steam room 10 min


    Originally Posted by trem
    I'm normally lazy as shit with my meals and do them for function, but this shit tastes so good and is so easy...

    Roasted Red Potatoes

    Cut up red potatoes
    put olive oil on
    sprinkle garlic, salt, pepper
    put in oven on 450 for 35-45 mins and that shit is bomb, easy and it tastes awesome!
    Add some thyme, cumin, and a little chili powder before you throw them in the oven. Will taste even better.
     
    Last edited: Jan 22, 2013
  2. trem

    trem New Member

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    Chest

    run for 5

    Incline BB
    Bar x 15
    bar x 15
    95 x 12
    115 x 12
    135 x 12
    155 x 12
    165 x 8

    Bird dogs
    3 x 10 each side , holding for 3 seconds in the air

    DB bench
    75 x 12
    85 x 10
    90 x 8

    Weighted kneeling crunches
    3 x 10 heavy

    DB flies
    3 x 12 w/ 30 lbs

    decline sit ups ss w dips
    3 x 10 --- 12, 12,12

    20 min incline speed walk
    9.0 incline, 4.0 speed - 20 minutes

    5 minute steam room

    Feeling really good, after just 3 weeks on the diet I think I'm already looking a ton better. Excited to see the results come June.
     
  3. trem

    trem New Member

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    back
    pullups - really working on not coming outward, but straight up instead
    7
    6
    5
    4

    db rows
    75 x 8
    85 x 8
    90 x 8
    90 x 6 slow, very controlled

    pull downs
    4 x 10 felt awesome on lats

    cable rows
    3 x 10

    behind the head
    2 x 15

    superset pulldowns and cables rows with 6 sets of planks using a rubber plate to have my feet in the air more...a lot harder

    20 min incline speed walk
    9.5 incline, 4.2 speed - 20 minutes

    5 minute steam room

    weigh in tomorrow - goal weight = 201.7

    gonna take the red meat down to 7 oz for dinner from 8 oz to try to lose some calories next week.
     
  4. trem

    trem New Member

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    shoulder/tris/bis

    21 min ..10 incline, 4.2 speed

    weight = 200.4 yeah buddy
     
  5. trem

    trem New Member

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    legs

    squat
    bar x 15
    bar x 10
    135 x 10
    135 x 10
    185 x 10
    205 x 8
    225 x 10 belt
    245 x 6

    leg press
    4 plates x 10
    6 plates x 10
    8 plates x 10
    calf raises x 10 on each set

    bird dogs 3 x 10

    superset leg extensions/leg curls
    3 x 12

    sldl
    30 x 10 x 3

    eliptical x 15 min 20 incline, 10 speed

    steam room 5 min
     
  6. trem

    trem New Member

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    chest

    bench
    bar x 15
    bar x 15
    135 x 15
    135 x 12
    185 x 10
    205 x 10
    225 x 6

    weighted ab crunch pulldowns (idk what to call these)
    65 x 20
    75 x 15
    85 x 10
    95 x 10

    incline db press
    50 x 10
    60 x 10
    70 x 8

    machine flies ss w leg raises (3 x 15)
    3 x 15

    dips
    12
    25 lbs x 10
    25 lbs x 8

    30 min 10.5 incline 3.9 avg speed
     
  7. trem

    trem New Member

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    been listening to those layne norton blogs all day so far, just gonna write things i hear and would like to change here:

    -get 20-40 g protein in each meal (optimal)
    -denaturing occurs naturally in the body, so heating/cooking protein doesn't really matter
    -200-250 is a large amount of protein
    -fiber is a big deal (will just continue to take meta, crush broc)
    -creatine monohydrate is the only worthwhile creatine and load for 3 days w 15 g in order to speed up the process

    after hearing this, i'll prob slowly cut my protein intake from the usual 200-210ish ive been getting down to 150-160, but i'll do this slowly in order to maintain muscle mass
     
    Last edited: Jan 30, 2013
  8. Adom

    Adom OT Supporter

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    150-160g

    What then? Carbs?!
     
  9. trem

    trem New Member

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    My carbs are always pretty low honestly....

    Right now I have a half cup of oats in the morning, scoop of gatorade powder after i lift, 3 oz of potatoes at lunch and thats generally it. (The reason I don't lose a ton of weight every week is because I give myself one cheat meal and I go pretty nuts with it).

    I think changing the red meat ive been eating at dinner to tuna will have a big impact on calories as well.

    It's just a matter of testing shit for me Adam, I am in no rush to lose, so I can try to figure things out along the way.
     
  10. Adom

    Adom OT Supporter

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    gonna get like 1300 calories?
     
  11. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    I think I'll stick with Lyle's recommendation on this one.
     
  12. Adom

    Adom OT Supporter

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    and that is?
     
  13. trem

    trem New Member

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    bodyweight?

    http://www.bodyrecomposition.com/fat-loss/protein-intake-while-dieting-qa.html

    After much toing and froing and research had been done it was eventually found that a protein intake of about 1.5 g/kg of lean body mass (LBM; note that researchers actually used Ideal Body Weight but this is a rough proxy for LBM) was necessary to spare LBM losses in a non-training obese individual consuming low calories.
     
  14. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    1.5 g per lb of bodyweight
     
  15. Adom

    Adom OT Supporter

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    Y'all said different things.

    I'll just keep on keeping on.
     
  16. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    http://www.bodyrecomposition.com/mu...irements-for-strength-and-power-athletes.html


    And that's not even considering the fact that protein is the most satiating macronutrient.
     
  17. trem

    trem New Member

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  18. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    So how many calories do you plan on eating at 150 grams of protein per day?
     
  19. trem

    trem New Member

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    Obviously i'm not going to do this at this point if you recommend against it. I was just looking at my diet from the contest and I had a lot more carbs in my diet, which makes me think I should add a few more so I can drop them down the line.

    I'm not in a rush to lose this weight, looking to do it in a healthy way (~2ish lbs a week to hit my goal by june), through diet/cardio/lifting.
     
  20. Adom

    Adom OT Supporter

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    my job here is done.

    you're welcome jtrem.

    and thanks Ceaze.
     
  21. trem

    trem New Member

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    You da man!
     
  22. trem

    trem New Member

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    had a pretty damn solid back workout today - first time i have said that in a while

    incline walk 10, 4 speed for 30 mins
    5 min steam room

    weight = 199

    Not weighing myself as much and just trying to enjoy my results without stressing over weight. My body is improving way more than the weight loss would account for so there is absolutely no need to stress over this.

    Goals are changing a little, still looking to get abs, but not stressing over the weight and i'm just gunna enjoy this year and keep myself accountable rather than diet for a certain date.
     
    Last edited: Feb 15, 2013
  23. trem

    trem New Member

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    shoulders/bis/tris yesterday and some hoops....felt good to play again.

    Had to take off lifting last week for school, but it paid off so i cant complain, goal is still abs by july and sub 20 min 5k on june 29.
     
  24. trem

    trem New Member

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    like i said - hadnt lifted all week, was week today, but changed up the legs to be all single leg and actually enjoyed it. also rode the bike for 5 mins before and after and stretched after. gonna have to make stretching a priority if I want to do this 5k

    bulgarian split squat ( i think, back foot on bench)
    60 x 6 each - a little too heavy for first week of it.
    40 x 10
    40 x 10
    40 x 10

    sitting calf raises (3 x 15)/ planks (6 x 3 x 30)

    step ups (used gogz advice and pushed with upper foot only and felt like i was going in slow motion , kinda weird, but noticed a difference)
    30 lbs x 10 reps
    30 lbs x 10 reps
    40 lbs x 10 reps

    rdl (one leg, opposite hand has a db, bend at the waist and put db to foot)
    30 x 10
    35 x 10
    40 x 10

    walking lunges
    3 x 20 steps (25 lbs, 30 lbs, 30 lbs)

    10 min walking, 5 min jogging, 5 min bike

    10 min stretch, pvc roll

    10 min steam room

    food today looks like:

    5:20 am 1 scoop protein, 1/2 cup oats, 6 almonds
    post lift 2 scoops protein, scoop of gatorade powder
    12 can of tuna, tbsp olive oil, few baby tomatoes, 3 oz spaghetti, bunch of broccoli
    530 8 oz bbq chicken , broccoli, 2 pieces of wheat bread
    9 6 egg whites, apple

    giving up sweets/ eating out for lent (not really religious, but think it's a good opp to give stuff up)
     
  25. trem

    trem New Member

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    chest

    db bench press
    50 x 12
    75 x 8
    85 x 8
    95 x 8
    100 x 7

    Incline bench press (slow, controlled)
    95 x 12
    115 x 12
    135 x 10 / 95 x 8

    Machine Flies/ weighted abs
    3 x 15 / 3 x 20/15/10

    Dips/ Decline sit ups
    3 x 10 / 3 x 10

    Elliptical
    25 mins

    Stretch
    Steam room 5 min
     

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