My Training Diary

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May 16

Total: 2014
Fat: 66 595 30%
Sat: 24 218 11%
Poly: 2 20 1%
Mono: 6 58 3%
Carbs: 161 597 30%
Fiber: 11 0 0%
Protein: 194 775 39%

While the balance was nice, the calories were a little lower than I have been at. Thats what 6 hours of finals will do to ya.
 
May 17

10 min HIIT warmup on treadmill.

Squats
1x8@135
2x8@185
1x8@195

Incline Single Arm DB Press
1x8@45
2x8@50

Flat BB Bench
3x8@165

Dips
10,10,8

HLR w/12#
3x10


Total: 2545
Fat: 77 695 29%
Sat: 24 219 9%
Poly: 13 116 5%
Mono: 24 219 9%
Carbs: 171 584 24%
Fiber: 25 0 0%
Protein: 285 1140 47%

Typing this I realized that I didnt do a set of military press, damn.
 
Last edited:
May 19/20

May 19

Total: 2344
Fat: 76 682 31%
Sat: 24 215 10%
Poly: 11 103 5%
Mono: 21 191 9%
Carbs: 177 595 27%
Fiber: 28 0 0%
Protein: 238 951 43%

May 20

Bent Over Rows
1x8@65
2x8@95
1x8@105

Deadlift w/shrug
1x8@165
2x8@175
1x8@185

Standing DB Lat Raise
1x8@20
1x8@25
1x8@20

Incline Curl
3x8@30

HLR w/12#
3x10

Pullup
5,4,4

Total: 2523
Fat: 91 821 33%
Sat: 28 252 10%
Poly: 24 212 9%
Mono: 25 223 9%
Carbs: 272 1014 41%
Fiber: 18 0 0%
Protein: 158 630 26%
 
Last edited:
May 23

Squats
1x8@135
1x8@185
1x8@195
1x8@205

Flat Bench
1x8@165
2x6@175

Mil Press
3x8@40

Dips
3x10

HLR w/12#
3x10

Tricep Extension
1x8@50
2x8@55
 
May 24

Bent Over Row
1x8@65
2x8@95
1x6@105

Deadlift w/shrug
1x8@175
1x8@185
1x8@195

DB Lat Raises
1x10@20
1x8@20
1x6@25

Incline Curls
3x8@30

HLR w/12#
3x10

Pullup
2x4
 
tonymcclellan said:
Squats
1x8@135
1x8@185
1x8@195
1x8@205

Flat Bench
1x8@165
2x6@175

Mil Press
3x8@40

Dips
3x10

HLR w/12#
3x10

Tricep Extension
1x8@50
2x8@55
Click to expand...

add some plates to those dips! you can definitely get some weighted dips in if you can do 10 reps 3 times at body weight.
 
May 26

BB Bench
1x8@165
2x6@175

Incline Single Arm DB
1x8@30
3x8@50

Standing Single Arm Mil Press
2x8@40
1x8@45

Dips
3x10

HLR w/12#
3x10

BB Skull Crushers
1x8@45
2x8@65
 
May 26

BB Bench
1x8@165
2x6@175

Incline Single Arm DB
1x8@30
3x8@50

Standing Single Arm Mil Press
2x8@40
1x8@45

Dips
3x10

HLR w/12#
3x10

BB Skull Crushers
1x8@45
2x8@65
 
May 30

DB Bent Over Row
1x8@30
1x8@40
2x8@50

Deadlift w/shrug
1x5@135
1x8@185
2x8@195

Lateral Raise
2x8@20
1x8@25

Incline Curl
3x8@30

HLR w/12#
3x10

Pullup
5,5,3
 
June 3

BB Bench
1x8@135
1x7@175
1x6@175
1x5@175

Incline SA DB Press
3x8@50

Standing SA Mil Press
3x8@40

Dips
10,9,6

HLR w/12#
3x10

BB Skull Crushers
2x8@65
1x6@65
 
June 10

BB Bench
1x8@135
2x7@175
1x6@175

Seated Leg Press(first leg exercise since knee pain)
1x8@150
1x8@170
1x8@190

Incline SA DB Press
1x8@50
2x6@55

HLR w/12#
3x10

BB Skull Crushers
1x8@45
2x8@65
 
June 13

Deadlift w/shrug
1x6@135
1x8@185
2x8@195

DB BOR
1x8@30
1x8@50
2x8@55

Lateral Raise
1x8@20
2x8@25

Lat Pulldown not pounds but resistance
1x8@42.5
1x8@60
1x8@70

HLR w/12#
3x10

Incline Curl
2x6@35
1x4@35
 
Jun 15

Incline SA DB Press
1x8@30
3x8@55

Seated Leg Press
1x8@130
1x8@190
1x8@200
1x8@210

BB Bench
3x8@175

Standing SA Mil Press
2x8@40
1x7@40

BB Skullcrusher
2x8@65
1x7@75
 
Jun 19

Deadlift w/shrug
1x5@135
3x8@195

DB BOR
1x8@30
1x8@50
2x8@55

Lateral Raise
1x8@20
2x8@25

Lat Pulldown # of resistance
1x8@60
1x5@70
1x8@70

HLR w/14#
3x10

Incline Curl
3x6@35
 
Jun 22

Well I received my calipers yesterday and I checked and rechecked my BF % and it averages out around 14.5%. That means that since beginning of April I have lost 5% bf while only dropping 7 pounds and doing little cardio. Works for me. Its almost time to bulk.

BB Bench
1x8@135
3x8@175

Stability Ball Press(superset with bb bench)
3x8@50

Seated Leg Press
1x8@130
1x8@190
1x8@210
1x8@220

Standing SA Mil Press
3x8@40

Cable Pushdowns
3x8@50
1x8@60
 
Current:193
BF %: 14.5
Goal: 190
BF %: 14

u are so close to your goal..good job!
 
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