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Nark's - Not Really a Log
Hi.
I've always believed in keeping Logs.
However, last year, after 13 straight years of logging... I found the process tedious and overwhelming.
So... I stopped logging, and posted my logs to facebook so others could benefit from them.
Right now, I'm planning my year's training cycles.
So, I'm posting this thread for a bit of accountability. I won't necessarily post in it regularly (sorry if that disappoints some of you). But, I will definitely pop in from time to time with my thoughts.
Presently, I'm 5'8", 215 lbs.
Torn left bicep.
Severely strained lower abdominal muscles.
Arthritis (hereditary. Both hips. Flares under duress)
^^Those things are things I have to be conscious of when training. But overall, I feel pretty good most of the time.
I'm not on any gear.
50mg clomid daily presently.
Today was, was leg day.
Playing around with drop-sets, mechanical drop-sets. Etc.
Session log:
5km bike ride to gym (21mins)
seated leg curls: 1 warm up set.
1 dropset to absolute muscular failure.
glute machine kickback:
1 warm up set.
1 dropset to absolute muscular failure.
leg extensions:
1 warm up set.
1 dropset to absolute muscular failure.
barbell squat pyramid, reverse pyramid, drop set + mechanical drop set: 1 round:
135 lbs x 1, 225 lbs x 1, 315 lbs x 1, 225 lbs x 2, 135 lbs x muscular failure, bodyweight-only plyometric squat x failure
^^all movements Ass-to-Calves
calf/ab blitz: 1 round
barbell standing calf raise: 135 x 10
decline sit up x 10
barbell standing calf raise: 225 lbs x 10
decline sit up x 10
barbell standing calf raise drop set: 315 x 10, 225 x 10, 135 x 10
decline sit up x failure + decline crunch x failure
5km bike sprint home (18 mins)
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Training/Lifestyle approaches presently... for reference.
2019:
No specific training focus.
Diet and cardio focus.
Anti-inflammatory focus.
17th Jan weight: 214.2 lbs
BMR: 1884
TDEE: 3108
Goal calories: 2486
Diet: intermittent fasting
Macro spreads to be used over the next few months:
1:
High carb:
186gr protein
311gr carb
55gr fat
2:
High protein:
249gr protein
249gr carb
55gr fat
3:
Mid Range:
186gr protein
249gr carb
83gr fat
4:
carb cycle:
Day 1: 250 gr protein; 100gr carbs; 55gr fat
Day 2: 250 gr protein; 100gr carbs; 55gr fat
Day 3: 250 gr protein; 50gr carbs; 55gr fat
Day 4: 250 gr protein; 50gr carbs; 55gr fat
Day 5: 250 gr protein; 250gr carbs; 55gr fat
Day 6: 250 gr protein; neg carbs; 55gr fat
Day 7: 250 gr protein; neg carbs; 55gr fat
5:
True Keto:
155gr pro
180gr fat
<50 gr fibrous carb
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v.s. What I transitioned from: (training-specific focus)
2018:
Sunday: traps, calves, abs
Monday: delts, triceps
Tuesday: glutes***
Wednesday: chest, back
Thursday: abs, calves
Friday: hamstring, quads
Saturday: biceps, triceps
+ Monday Wednesday Friday conditioning @ bootcamp (no heavy lifting tho)
***all-angles glute training:
1. Glute bridge or pull through
2. Barbell hack squat
3. Split squat or step up
4. Squat variation
5. Zercher good morning or Romanian Deadlift
6. Barbell hip thrust
7. Hyperextensions
8. Leg curls
9. Walking lunges
Extra: leg extensions. Calves
2017:
Monday: delts, triceps
Tuesday: legs
Wednesday: back, biceps
Thursday: chest, abs
Friday: legs
Saturday: rest
Sunday: conditioning/skill
2016
Weights/calisthenics:
Sunday - chest and back
Monday - shoulders and abs
Tuesday- legs
Wednesday- chest and back
Thursday- shoulders and abs
Friday- legs
Conditioning:
Monday/wednesday/Friday (bootcamp)
Cardio:
10km ride (sunday)
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01-17-2019, 06:49 PM #4BANNED
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I like the concept . I'm following !
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01-17-2019, 07:40 PM #5
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