2015 Training Log

Might as well kick off the new year with a fresh training/diet log! I've been bulking since October and my plan is to start cutting again March 1st. Gotta get ready for summer! :D Current stats: 21 years old, 200lbs, 5' 11", probably 13-15% bf. Current supps - BPI Sports Whey-HD, Orange Triad + greens, Achilles, Mass HGH, Fish Oil, Creatine Mono, Controlled Labs Purple Wraath, and I'll start taking Anabeta Elite again in another week or two.

Today was shoulder day:

Seated DB shoulderpress - 3 sets @85lb. DBs 6-8 then set of 10 @ 75lb. DBs

DB lateral raises - 4 sets of 12-15 w/ 20lb DBs superset with seated smith machine press - w/ 45s 10-15 (slow and controlled for both).

Hammer strength shoulder press - 2 45s on each side for 12, 2 45s and a quarter for 7, back down to 2 plates a side for 2 sets of 10-12

Standing cable face pulls w/ rope 7 sets of 10-15 reps w/ 15 seconds rest between sets

Bent over single arm rear delt flys w/ cable 3 sets of 10 @ 12.5 lbs

Definitely gonna be sore tomorrow :D

sub'd homie!

Meal 1 goin' down! 1 cup oats, 1 cup granola, handful of blueberries, handful of almonds, and 2 scoops of protein powder. All mixed together with water. Can't forget my morning supps too. :D I also like to drink a lot of water right when I wake up to make sure I stay hydrated.
I stopped cooking my oats almost a year ago and I've never looked back. :cool:

I've pretty much been eating the same breakfast every morning for over 2 years now. Simple, but it gets the job done!

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Sorry for the sideways images, they picture was normal on my computer but then uploaded sideways so I rotated it and tried to re-upload but it was sideways again. Oh well I'm sure you guys get the idea

:confused: I still don't know how you do the uncooked oats...

other than that, looks good!

better than the quest bar I was forced into having for breakfast :mad:

think that might be one of my resolutions for this year...must make breakfast each day, no more quest bars/etc.

sub!

All you gotta do is put it together in a tupperware then put it in the fridge. Wake up tomorrow, add some water and enjoy the convenience!

You'll thank yourself tomorrow, can't knock it until you try it! :D

Is this Nate?

Honestly if the oats absorb a decent amount of water..it'd be like mush with berries and nuts lol..doesn't sound half bad

Nate? Nathan's one of our sponsored athletes and SoCal Staff...replaced Lizzie a couple months back.

I just add a little bit of water to soften up the oats and to preserve all the flavor from the protein powder. It just tastes like a desert, and tastes pretty awesome with just about any protein powder flavor. I've been eating this for breakfast and post workout every single day. Really simple and loaded with macros

I thought this was the OTHER Nate, I haven't seen him post in a bit. Then I saw this post and saw massive Arms. I was about to throw some "Holy shit you made some incredible gains, fast!" And etc out there. Simple mistake my bad. In for this log.

Preworkout meal: 3 cups of white rice and 6 oz of chicken
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Lately I've just been trying to eat ALL of the carbs. Hoping to take my glycogen stores to all new levels! :D
My girlfriend and I are off to train arms!

Pretty solid arm workout tonight:

Close grip bench - 135 for 15, 185 for 10, 225 for 8, 275 for 3, 245 for 6 or 7 paused reps

Ez bar curls - 80 lbs 2 sets inner grip, 2 sets outer grip - 8-10 reps plus negatives at the end, thanks to my gf for the spot

Seated db hammer curls w/ 30s, 4 sets of 15-20 superset w/ seated EZ bar french press w/ 60lb. bar 15-20 reps

Decline bench cable skull crushers 5 sets of 8-12 worked up to 3rd to last plate (cable stack isn't in lbs. it is numbered 1-15).

Standing cable curls with straight bar 5 sets of 8-12 reps (don't remember which weights I used).

Alternating db curls w/ 40s 6-8 each arm superset w/ cable rope pushdowns with a moderate weight and went AMRAP

Went to the gym with over 400g of carbs in me and the pump was pretty awesome

I'm actually getting some ideas for my current cycle just reading about how/when you eat certain things and your training.
Thanks for starting this. I have a new mind to feed on now! :rolleyes:

Today was chest day! Not a big fan of AM workouts but my girlfriend and I had to get in there early today. For some reason I haven't been feeling 100% in the gym these past three weeks but surprisingly I ended up having a pretty awesome workout. Had my regular morning breakfast plus a banana and was off to the gym.

Here's what we did today:

Flat bench - a few warm up sets, 225 for 8, 275 for 4, 295 for 2 (my bench is finally going back up :D), 275 for 2 (paused), 225 for 12

Incline Db press - 70s for 10, 90s for 8, 100s 2 sets of 6-8 w/ a spot, 70s for 12 (half reps at the bottom)

Upper chest cable flys - 3 sets of 12-15 (slow and controlled reps w/ lighter weight)

Lower chest cable flys - (same as above)

Chest press machine - I did 4 sets with a moderate/heavy weight doing explosive reps with slow negatives for sets of 8-10

Just gonna be eating all day, fueling up for legs tomorrow. :cool: I hurt my ankle a few weeks ago riding motocross so I haven't been able to get any good leg workouts in but its feeling a lot better so we'll just have to see how it goes

Nathan looking good man and following along!

So today was shoulders. I felt a little crappy getting ready for the gym but surprisingly I actually had an awesome workout

I did a shit ton of volume and it was freakin' awesome.

Seated db shoulder press -
50s x 15
70s x 8
90s x 8 (new pr!)
100s x 3.5 (another new pr :D )
80s x 8 each arm (iso presses)
70s x 8 paused reps w/ slow negative
Finished these off w/ a burn out using the 60s I think I did 22 or 23 half reps at the bottom

By now my shoulders are already fried but the workout had to go on :cool:

Hammer strength shoulder press

2 45s each side x 10
3 45s x 5 (new pr again!)
2 45s x 12 ( slow and controlled for two sets)
45s x 20

Strict OHP
3 sets @ 135 x 6-8

Seated bent over rear delt flys ss w/ seated db front press
4 sets w/ the 30s - 10 reps then 15 reps for the presses

Finished off with standing dual cable front raises

7 sets of 12-15 @ 12.5lbs each side (15 seconds rest between sets)

Definitely earned myself a cheat meal!!

Can never go wrong with some post workout In-N-Out! Nothing like a good 3,000+ calorie meal to finish of a good weekend. Hoping this all goes straight to my calves :rolleyes:

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So while my girlfriend was away at work I decided to make myself some burgers and sweet potato fries.

This picture doesn't do these bad boys justice.... these might have been the best burgers I've ever had. :D
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Sorry in advance if anyone looks at this while being hungry! :eek:

Every thing was 100% organic, here's the ingredients:

85/15 ground beef patties mustard fried with jalapeno mustard
sauteed onions cooked in the pan with the burgers
fried egg
avocado
tomato
ketchup
and toasted whole wheat buns

I burnt the sweet potato fries so I didn't include them in the picture. But for those I just skinned a big sweet potato, cut it to fry-sized pieces, tossed them in olive oil, grey sea salt, pepper, and minced garlic, then put them on a baking sheet in the oven

Don't know if I'll ever be able to go back to In-N-Out again :rolleyes:

Hope everyone is having a great week!

that's it, we're opening a socal burger joint...

Burgers are my fav...... Try Walkerwood Jerk in the burger, swiss or other likeable white cheese, and make a salsa out of mango, onion, jalepeno. A little chipolte mustard and thats all you need. Ill grab a pic the next time I make them, this weekend.

Yours look fantastic too, made me go buy one!!!

That will be out summer time food truck - Acai bowls by day and burgers at night :cool:

So the past 3-4 weeks I haven't been feeling 100% in the gym. I would sometimes get headaches and some days I'd feel strong, and other days not so much. Last week it hit me pretty hard on leg day and I came to the conclusion that my CNS was fatigued. Decided to take a few days off and let my body fully recover, and it was just what I needed. Has this happened to anyone before? It took me a while to realize what was going on and I was surprised because I'm on winter break from school right now so I've been getting 8-9 hours of sleep each night and my diet has been on point. Glad I got over it and now I'll be able to catch the signs early on if it ever happens again.

Anyways... today was chest day! Went to the gym tonight already having eaten about 450g of carbs and knowing that always gets me in the right mindset to train my ass off :cool:

Here's what I did: (everything is without a spotter)

Flat bench
135 - 15
185 - 8
225 - 6
275 - 6
275 - 4
225 - 12

Incline bench
135 - 10
185 - 10
205 - 6
185 - 8
burnout w/ 135 right after but I only got 6 or 7. Guess that's not much of a burnout :rolleyes:

Flat DB press
70s for 5 sets of 12-15

Cable flys
lower chest flys - 3 sets of 15-20
mid chest flys - 3 sets of 15 - 20

Wide angle decline hammer strength
2 45s per side for 4 sets of 10-12 (slow and controlled w/ squeeze at top)

Finished off with some calves - I did seated calve raises, leg press calve raises, standing calve raises, and seated Db ankle flexions. Did 5-6 seats per exercise staying within a 10-20 rep range with a controlled negative and a squeeze at the top of every rep.

Calves are a huge weak point of mine so I've been trying to hit them with high volume multiple times a week. Getting there!
Anyone got any good calve workouts??

3x20 slow seated calves around 90 lb. contract and stretch each rep. Now, to give the faster twitch fibers a run for their money, go for double or near double the weight for 3x8, stretch at bottom but no need to perform reps slowly.

Then, 3x20 slow again lighter, perhaps even lighter than the first 3 sets if necessary. Stretch calves between the last 3 sets for 20 seconds per calf.

Repeat every other workout day for a month and assess from there... Put like 1.5 inches on my calves in 6 months

Quote:

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Originally Posted by Charli05

No pills are the best for the diet you fitness and gym exercise are the best option for your fitness and for best diet and always choose best trainer for your fitness.
Boot Camp in St Albans

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shut the fuck up