Training Log - 4 / 28 & 29 / 2014

4/28/14

Bench
20kg x30
60 x5
80 x4
100 x3
110 x2
125 x1
115 x8 (+2 Rep PR)
100 x10

BTN Press
20kg x20
60, 2x8
50, 2x10
40 x20

Flat DB Fly
42.5lb, 3x10
22.5lb, 2x20

FacePull
25kg, 5x25


4/29/14

SLDL
20kg x20
80 x5
100 x4
120 x3
140 x2
160 x1
125 x13 (+3 Rep PR)

Chins
Bw x9,8,8

T-Bar Rows
60kg, 3x12
40kg, 1x20

Db Shrugs
80lb x60,60,40

Rope Hammer Curls
20kg x25,20

Training Log - 4/27/14

Squat
40kg x10
90 x10
115, 2x10
135, 2x8

Barbell Lunge (alternating)
40kg, 3x20

Leg Extension
25kg, 3x20

Leg Curl
20kg, 3x20

BioRhythm Diet / Typical Days Eating + Training Log 4/25/15

Thought I'd include some diet related stuff since you guys seem interested in that. 

My bodyweight is currently hovering around 90kg and my goal is to maintain it while using the BioRhythm diet to Recomp / Consolidate my gains. Things have been going well for the past 2 weeks. I've had to increase my food intake quite a bit to avoid losing weight. At 3000kcals per day I began losing weight rapidly, so I've gradually increased it. 

Here's todays diet log, which is pretty typical of most days, considering that I basically train everyday. 

Breakfast (8am)(493kcal, 31 fat, 11 carbs, 40 protein)

6 Large Eggs 

1 cup Green Beans

2 Fish Oil Pills 

Lunch (12pm)(553kcal, 30 fat, 17 carbs, 54 protein)

Beef (140g)

1 cup Green Beans

1.5oz raw Almonds

2 Fish Oil Pills 

Pre-Workout (4pm)(369kcal, 25 fat, 8 carbs, 29 protein)

Black Coffee

1 scoop Whey Isolate

1 Tbsp Coconut Oil

30 Pistachios

Post Workout (6:30pm)(121kcal, 0 fat, 31 carbs, 1 protein)

1 Large Banana

Dinner (7:30pm)(1,751kcal, 5 fat, 350 carbs, 69 protein)

1 can Tuna

1 cup Black Beans

2 cups (Raw) White Rice (cooked in the rice cooker)

Dessert (8:30pm)(446kcal, 6 fat, 83 carbs, 15 protein)

1 cup Blueberries

1 cup rolled Oatmeal

Macro Totals: 3,733kcal, 97 fat, 500 carb, 54 fiber, 208 protein

For anyone who's interested in continually looking at my daily diet, here is a link to my MyFitnessPal page.

And todays training;

Strict Press

20kg x20

40 x5

50 x4

60 x3

75 x2

85 x1

70 x12 (Rep PR!)

60 x10

50 x12

Db Incline Bench

80lb, 3x12

Db Side Laterals

8kg, 3x10

Reverse Tricep Pushdown

20kg, 3x25

FacePull

25kg, 5x25

Training Log - 4 / 23 & 24 / 2014

I know the blog has been simply training-logs lately, but if there is anyone actually reading this shit... hang in there. Pretty soon I'll be putting some post regarding the first CircaStrength Training System.

4/23/14

Bench

20kg x20

60 x10

80 x10

85, 3x10 (standard grip)

85, 3x10 (wide grip)

85, 3x10 (narrow grip)

BTN Press

20kg x15

50kg, 4x10

Side Laterals

2x10

Front Raise

2x10

Tricep Rope Pushdown

20kg x15

22.5, 3x12

4/24/14

SLDL

60kg x10

90 x10

115 x10

140 x5

160 x3

115, 2x10

Ring Chins

Bw, 3x8

T-Bar Rows

60kg, 3x12

40kg x20

Barbell Shrugs (strapless)

160kg, 3x20

Band Good Morning

1x50

Rope Hammer Curls

20kg, 2x20

Training Log - 4/22/14

Squat
20kg x20
90 x5
110 x4
130 x3
150 x2
170 x1
150, 3x5
130, 2x8

Band Good Morning
1x50

Leg Curl
15kg x25
17.5, 2x20

Leg Ext.
20kg x25
25 x25
30 x20
25 x25

Training Log - 4 / 19 & 21 / 2014

4/19/14

Flat Bench
20kg x50
60 x15
75, 3x15

Squat 
70kg x15
100 x15 (squats felt shitty today, so just did 1 set.) 

Ab Wheel
5x10


4/21/14

Strict Press 
20kg x15
40 x10
50 x8
60 x6
70 x4
75, 3x5
65, 2x10

Db Flat Bench 
80lb, 3x15

FacePulls
25kg x30
30 x25
35 x20
30, 2x20

Reverse Tricep Extension
20kg, 2x12

Training Log - 4/18/14

BTN Press
20kg x20
30 x10
40 x8
50 x6
60 x5
68, 6x5

Band Good Morning 
1x30

SLDL
20kg x20
70 x10
90 x10
110 x10
130, 4x8

Band Good Morning
1x30

T-Bar Rows
50kg, 5x15

Cable Kurls
20kg 1x25


Having to eat like crazy to hold my bodyweight at 90kg.