My Training Diary
- Thread starter tonymcclellan
- Start date
- Status
Apr 12
Squats
1x8@135
2x8@175
1X9@175
DB Military Press
1x8@40
2x8@45
Standing Single Arm Mil Press
1x8@30
2x8@35
Lunges
1x6@45
1x8@65
1x7@65
Hanging Leg Raises w/4# med ball
3x10
Squats
1x8@135
2x8@175
1X9@175
DB Military Press
1x8@40
2x8@45
Standing Single Arm Mil Press
1x8@30
2x8@35
Lunges
1x6@45
1x8@65
1x7@65
Hanging Leg Raises w/4# med ball
3x10
Apr 15
Bent Over Row
1x8@65
1x8@85
1x8@95
Lat Pulldown
1x8@110
1x8@130
2x8@150
Deadlift
1x8@135
2x8@155
1x6@165
Single Arm Cable Curls
1x9@40
2x8@50
Pullups
1x4 1/2
Hanging Leg raise w/6lb
3x10
Bent Over Row
1x8@65
1x8@85
1x8@95
Lat Pulldown
1x8@110
1x8@130
2x8@150
Deadlift
1x8@135
2x8@155
1x6@165
Single Arm Cable Curls
1x9@40
2x8@50
Pullups
1x4 1/2
Hanging Leg raise w/6lb
3x10
Last edited:
Apr 18
Flat BB Bench
1x8@135
2x8@155
1x8@165
Incline Single Arm DB Press
1x8@40
2x8@45
Dips
9,9,7
Tricep Extension
1x8@45
2x8@50
HLR w/6lbs
3x10
Flat BB Bench
1x8@135
2x8@155
1x8@165
Incline Single Arm DB Press
1x8@40
2x8@45
Dips
9,9,7
Tricep Extension
1x8@45
2x8@50
HLR w/6lbs
3x10
Apr 19
Squats
1x8@135
1x8@175
2x8@185
Lunges
1x8@65
2x8@75
Military DB Press
2x8@40
1x6@40
Standing One Arm Mil Press
2x8@35
1x8@40
HLR w/6lb
3x10
Squats
1x8@135
1x8@175
2x8@185
Lunges
1x8@65
2x8@75
Military DB Press
2x8@40
1x6@40
Standing One Arm Mil Press
2x8@35
1x8@40
HLR w/6lb
3x10
Apr 22
Bent Over Rows
1x8@65
2x8@95
1x7@105
Deadlift
1x8@135
1x8@155
2x8@165
Lat Pulldowns
1x8@110
1x8@150
1x8@140
1x8@130
Incline Curls
1x7@30
1x5@30
Hammer Curls
1x5@30
1x6@25
1x8@20
Hanging Leg raise w/8lb
3x10
V Ups
8,8,6
Superman
3x8
Bent Over Rows
1x8@65
2x8@95
1x7@105
Deadlift
1x8@135
1x8@155
2x8@165
Lat Pulldowns
1x8@110
1x8@150
1x8@140
1x8@130
Incline Curls
1x7@30
1x5@30
Hammer Curls
1x5@30
1x6@25
1x8@20
Hanging Leg raise w/8lb
3x10
V Ups
8,8,6
Superman
3x8
Last edited:
Flat BB Bench
1x8@135
1x8@155
1x8@165
1x7@175
Incline Single Arm DB Press
3x8@45
Dips
10,8,7
Tricep Extension
1x8@45
1x8@50
1x8@55
HLR w/8lbs
3x10
1x8@135
1x8@155
1x8@165
1x7@175
Incline Single Arm DB Press
3x8@45
Dips
10,8,7
Tricep Extension
1x8@45
1x8@50
1x8@55
HLR w/8lbs
3x10
Apr 26
Squats
1x8@135
3x8@185
Lunges
2x8@75
1x7@75
DB Military Press
1x8@40
2x8@45
Standing Single Arm Mil Press
1x8@35
1x7@40
1x6@40
Hanging Leg Raises w/8# med ball
3x10
V Ups
8,7,6
Squats
1x8@135
3x8@185
Lunges
2x8@75
1x7@75
DB Military Press
1x8@40
2x8@45
Standing Single Arm Mil Press
1x8@35
1x7@40
1x6@40
Hanging Leg Raises w/8# med ball
3x10
V Ups
8,7,6
Apr 29
Bent Over Rows
1x8@65
2x8@95
1x8@105
Deadlift w/shrug
1x8@135
1x8@155
1x8@165
1x8@175
Lat Pulldowns
1x8@50 (# resistance)
1x8@70
1x8@60
Incline Curls
1x8@30
1x7@30
1x5@30
Hammer Curls
1x5@30
1x5@25
Hanging Leg raise w/10lb
3x10
V Ups
13,8,6
Superman
3x10
Bent Over Rows
1x8@65
2x8@95
1x8@105
Deadlift w/shrug
1x8@135
1x8@155
1x8@165
1x8@175
Lat Pulldowns
1x8@50 (# resistance)
1x8@70
1x8@60
Incline Curls
1x8@30
1x7@30
1x5@30
Hammer Curls
1x5@30
1x5@25
Hanging Leg raise w/10lb
3x10
V Ups
13,8,6
Superman
3x10
May 1
Well I am gonna try to drop from 200 to 190. I had my bf % and was disappointed in the 19.8% reading. I am adjusting (because of finals) a twice a week push/pull routine with four days of cardio and lean diet of around 2200-2600 calories per day.
After finals, I will move to a push/pull/off/push/pull/off/off routine, which is about two weeks away. New job means added gym time!
I am giving myself 3 months, though I seriously doubt it will take that long to reach.
Supps now include whey, flax seed caps, multi vitamin & mineral, and fish oil.
May 1
Average Calories
grams cals %total
Total: 2655
Fat: 81 725 28%
Sat: 23 211 8%
Poly: 14 129 5%
Mono: 22 199 8%
Carbs: 232 795 31%
Fiber: 33 0 0%
Protein: 260 1038 41%
Well I am gonna try to drop from 200 to 190. I had my bf % and was disappointed in the 19.8% reading. I am adjusting (because of finals) a twice a week push/pull routine with four days of cardio and lean diet of around 2200-2600 calories per day.
After finals, I will move to a push/pull/off/push/pull/off/off routine, which is about two weeks away. New job means added gym time!
I am giving myself 3 months, though I seriously doubt it will take that long to reach.
Supps now include whey, flax seed caps, multi vitamin & mineral, and fish oil.
May 1
Average Calories
grams cals %total
Total: 2655
Fat: 81 725 28%
Sat: 23 211 8%
Poly: 14 129 5%
Mono: 22 199 8%
Carbs: 232 795 31%
Fiber: 33 0 0%
Protein: 260 1038 41%
Last edited:
May 2
15 minutes of HIIT in am.
Average Calories
grams cals %total
Total: 2194
Fat: 52 466 22%
Sat: 14 126 6%
Poly: 10 94 5%
Mono: 16 148 7%
Carbs: 214 723 35%
Fiber: 33 0 0%
Protein: 223 892 43%
15 minutes of HIIT in am.
Average Calories
grams cals %total
Total: 2194
Fat: 52 466 22%
Sat: 14 126 6%
Poly: 10 94 5%
Mono: 16 148 7%
Carbs: 214 723 35%
Fiber: 33 0 0%
Protein: 223 892 43%
May 3
Squats
1x8@135
2x8@185
1x8@195
Flat BB Bench
1x8@155
2x8@165
DB Military Press
3x8@45
Lunges
2x8@75
1x8@85
Dips
13,10,8
HLR w/10# ball
3x10
Total: 2162
Fat: 72 648 31%
Sat: 23 204 10%
Poly: 11 96 5%
Mono: 19 174 8%
Carbs: 109 393 19%
Fiber: 10 0 0%
Protein: 264 1055 50%
Squats
1x8@135
2x8@185
1x8@195
Flat BB Bench
1x8@155
2x8@165
DB Military Press
3x8@45
Lunges
2x8@75
1x8@85
Dips
13,10,8
HLR w/10# ball
3x10
Total: 2162
Fat: 72 648 31%
Sat: 23 204 10%
Poly: 11 96 5%
Mono: 19 174 8%
Carbs: 109 393 19%
Fiber: 10 0 0%
Protein: 264 1055 50%
Last edited:
May 4
30 min cardio am.
Total: 2673
Fat: 79 714 28%
Sat: 24 213 8%
Poly: 15 131 5%
Mono: 24 220 9%
Carbs: 196 639 25%
Fiber: 36 0 0%
Protein: 292 1168 46%
30 min cardio am.
Total: 2673
Fat: 79 714 28%
Sat: 24 213 8%
Poly: 15 131 5%
Mono: 24 220 9%
Carbs: 196 639 25%
Fiber: 36 0 0%
Protein: 292 1168 46%
May 5
30 min cardio am.
Total: 2187
Fat: 72 648 31%
Sat: 22 195 9%
Poly: 12 107 5%
Mono: 25 227 11%
Carbs: 165 611 29%
Fiber: 13 0 0%
Protein: 211 846 40%
30 min cardio am.
Total: 2187
Fat: 72 648 31%
Sat: 22 195 9%
Poly: 12 107 5%
Mono: 25 227 11%
Carbs: 165 611 29%
Fiber: 13 0 0%
Protein: 211 846 40%
Last edited:
May 6
Pull Day
Bent Over Row
1x8@65
2x8@95
1x8@105
Deadlift w/Shrug
2x8@165
1x8@175
Side Lateral Raises
2x8@20
1x6@25
Incline Curls
1x8@30
1x7@30
Hammer Curls
1x9@20
HLR w/10lb ball
3x10
Superman
3x10
Total: 2713
Fat: 80 717 27%
Sat: 35 312 12%
Poly: 3 30 1%
Mono: 7 64 2%
Carbs: 329 1228 46%
Fiber: 22 0 0%
Protein: 177 708 27%
Pull Day
Bent Over Row
1x8@65
2x8@95
1x8@105
Deadlift w/Shrug
2x8@165
1x8@175
Side Lateral Raises
2x8@20
1x6@25
Incline Curls
1x8@30
1x7@30
Hammer Curls
1x9@20
HLR w/10lb ball
3x10
Superman
3x10
Total: 2713
Fat: 80 717 27%
Sat: 35 312 12%
Poly: 3 30 1%
Mono: 7 64 2%
Carbs: 329 1228 46%
Fiber: 22 0 0%
Protein: 177 708 27%
Last edited:
May 7/8/9
Total: 2040
Fat: 50 454 23%
Sat: 17 155 8%
Poly: 6 57 3%
Mono: 11 100 5%
Carbs: 208 739 38%
Fiber: 23 0 0%
Protein: 190 762 39%
Total: 2202
Fat: 72 649 30%
Sat: 22 201 9%
Poly: 11 95 4%
Mono: 17 154 7%
Carbs: 154 542 25%
Fiber: 19 0 0%
Protein: 239 955 45%
Total: 2822
Fat: 84 759 28%
Sat: 28 256 9%
Poly: 12 111 4%
Mono: 20 179 7%
Carbs: 229 830 31%
Fiber: 22 0 0%
Protein: 281 1123 41%
Total: 2040
Fat: 50 454 23%
Sat: 17 155 8%
Poly: 6 57 3%
Mono: 11 100 5%
Carbs: 208 739 38%
Fiber: 23 0 0%
Protein: 190 762 39%
Total: 2202
Fat: 72 649 30%
Sat: 22 201 9%
Poly: 11 95 4%
Mono: 17 154 7%
Carbs: 154 542 25%
Fiber: 19 0 0%
Protein: 239 955 45%
Total: 2822
Fat: 84 759 28%
Sat: 28 256 9%
Poly: 12 111 4%
Mono: 20 179 7%
Carbs: 229 830 31%
Fiber: 22 0 0%
Protein: 281 1123 41%
May 10
Squats
1x8@135
2x8@185
1x8@195
BB Bench
1x8@155
2x8@165
Incline Single Arm DB Press
1x8@45
2x8@50
Dips
11,10,9
DB Military Press
1x8@45
1x6@45
1x7@40
Hanging Leg Raise w/12#
3x10
Total: 2751
Fat: 79 713 27%
Sat: 26 235 9%
Poly: 12 106 4%
Mono: 21 193 7%
Carbs: 199 662 25%
Fiber: 34 0 0%
Protein: 310 1241 47%
Squats
1x8@135
2x8@185
1x8@195
BB Bench
1x8@155
2x8@165
Incline Single Arm DB Press
1x8@45
2x8@50
Dips
11,10,9
DB Military Press
1x8@45
1x6@45
1x7@40
Hanging Leg Raise w/12#
3x10
Total: 2751
Fat: 79 713 27%
Sat: 26 235 9%
Poly: 12 106 4%
Mono: 21 193 7%
Carbs: 199 662 25%
Fiber: 34 0 0%
Protein: 310 1241 47%
May 11
May 11
Total: 2750
Fat: 82 737 28%
Sat: 26 231 9%
Poly: 7 67 3%
Mono: 15 136 5%
Carbs: 253 889 34%
Fiber: 30 0 0%
Protein: 250 1002 38%
May 12
Didnt keep track, but still ate good throughout the day.
May 11
Total: 2750
Fat: 82 737 28%
Sat: 26 231 9%
Poly: 7 67 3%
Mono: 15 136 5%
Carbs: 253 889 34%
Fiber: 30 0 0%
Protein: 250 1002 38%
May 12
Didnt keep track, but still ate good throughout the day.
Last edited:
May 13
Bent Over Row
1x8@65
2x8@95
1x7@105
Deadlift w/shrug
1x8@165
2x8@175
Side Lateral Raise
1x8@25
2x8@20
Incline Curl
2x8@30
1x6@30
HLR w/12#
3x10
Finished up with some low row sets and a set of pullups.
Total: 2480
Fat: 67 605 25%
Sat: 24 220 9%
Poly: 9 77 3%
Mono: 17 153 6%
Carbs: 186 688 29%
Fiber: 14 0 0%
Protein: 275 1099 46%
Bent Over Row
1x8@65
2x8@95
1x7@105
Deadlift w/shrug
1x8@165
2x8@175
Side Lateral Raise
1x8@25
2x8@20
Incline Curl
2x8@30
1x6@30
HLR w/12#
3x10
Finished up with some low row sets and a set of pullups.
Total: 2480
Fat: 67 605 25%
Sat: 24 220 9%
Poly: 9 77 3%
Mono: 17 153 6%
Carbs: 186 688 29%
Fiber: 14 0 0%
Protein: 275 1099 46%
Last edited:
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