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Kairazy

Johns Training Journal & food log

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I am starting a journal to get some feedback for nutrition and training from fellow members. I will post up one example day of training and nutrition per week so it doesnt get repetitive.

 

My aim is to gain weight slowly as I put weight on very easily. Last 2 bulks I gained over 10kgs in as many weeks, then spent a lot of time shedding the fat ive gained. So I want to gain as lean a mass as I can.

 

This is the diet I plan to base my eating around

 

I have recently been doing the skinny guy routine focusing on the major muscle groups in each workout. I will be now changing to the split routine as Ive had my best results using it and thought I would go back to it to see how it goes again.

 

Monday - Chest & shoulders

 

Wednesday -Legs (squats), triceps, stomach

 

Friday - Back & dead lifts

 

Saturday - Squats & biceps

 

Im basically doing 2 exercises per body part doing 2 sets. Im focusing on low reps, by doing between 4-6 reps. Once I reach 6 reps I move up in weight the next week.

 

Mondays Workout

 

Barbell bench - 95kg

5,4

Barbell incline press - 77kg

5,4

Military Press - 50kg

4,3

Bumbell press - 22kg (weighs on each dumbbell)

7,6

 

Wednesday Eating

 

8:00 - 100g oats

- 2 scoops protein powder

- 100ml milk

 

11:00 - 2 eggs

- 4 rashes of bacon

- Salad (130g tuna, 2 eggs, 25g fetta, avocado, 10ml olive oil)

 

2:00 - Salad (130g tuna, 2 eggs, 25g fetta, avocado, 10ml olive oil)

- hand full of peanuts

 

Protein Shake

 

6:00 Workout

 

7:00 300ml milk & 2 scoops protein powder

 

8:00 - 300g steak

- 200g green vegies

 

10:30 - 4 eggs

- 250g cottage cheese

- 30g cheese

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Wednesday 19/12/07

 

Squats - 100kg

10,10,8

 

close grip bench press - 75kg

5,4

 

tricep extension - 40kg

4,4

 

Weighted crunches - 52kg

12,12

 

Todays eating

 

8:00 - 100g raw oats

- 2 scoops protein powder

- 1 banana

 

11:00 -(salad) 130g tuna, 2.5 eggs + salad

 

2:00 - salad) 130g tuna, 2.5 eggs + salad

 

4:00 - 50g mixed nuts

 

workout

 

6:30 - 300ml milk

- 2 scoops protein powder

 

8:00 - 250g chicken breast

- 200g green vegies

 

1030 will have 5 eggs which 30g cheese

 

I have gained 2.5 kgs this weeks so i think ill have to increase training and decrease calories a little next week

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Thought i would post some pics

 

I didnt realise how bad i looked until i saw the photos

 

Im 82kgs already gained over 2kgs this week, so i need to slow it down

tricep40_.JPG

back40_.JPG

82front.JPG

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Since I have last posted I have gained 10 kgs up to 90 kgs now and am starting my cut this week.

 

I have totally changes my diet and training my regime as my cousin is training me who used to be an ex body builder in the early 90s.

 

My diet is now hi carb and I am having lots of oats, brown rice and potatoes and I am doing a split training routine only doing 1 set per body part. Once I get to 8 reps on a movement I go up in weight

 

Traning is Mon: Chest & Bis

Wed: Legs, Shoulders & stomach

Fri: Back & tris

 

This is last weeks training log –

 

MONDAY

Barbell Curls – 45kg – 5 reps

Cable Curls – 42kg – 6

Single dumbbell hammer curls – 35kg – 7

 

Bench press – 100kg – 5reps

Incline dumbbell press – 40kg (weight) per dumbbell – 5

Pullovers – 35kg – 8

 

WEDNESDAY

 

Seated Dumbell press – 30kg (weight per dumbbell) – 5 reps

Upright rows - 65kg – 7

 

Squats – 135kg – 9 reps

Stiff legged dead lifts – 70kg – 9 reps

 

FRIDAY

 

T Bar rows – 85kg – 9 reps

Cable pulldowns – 75kg – 7

Bent rows – 85kg – 7

Deadlifts – 160kg – 4

 

Close grip bench press – 85kg – 6 reps

Tricep pushdowns – 42kg 8 reps

 

Have increased drastically on deadlifts & squats, still disappointed on my progress on bench though

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I havnt posted in here in a while but thought i would post up my diet as im looking at doing a strict cut for around 6 weeks. Ill post pics of my progress soon.

 

I have been on it for a week and a half and went from 88.5kg to 87kg in the first week.

 

For some reason i havnt lost any weight this week and i have been 100% so i may need to drop the cals next week.

 

This is my diet i have every day

 

Currently 87kg

 

8:00 70g oats in milk and 40g protein powder

 

11:00 425g tin tuna in a big salad (spinach, lettuce, tomato, 1/2 avocado, cucmber, beans etc)

 

2:00 250g lean meat (steak or chicken) with around 200g green veggies

 

5:00 250g lean meat (steak or chicken) with around 200g green veggies

 

8:00 4 egg omlette or 250g cottage cheese

 

Im training hard 3 days a week, ill post up my training schedule in the next day or 2.

 

If anyone has any suggestions on the diet side of things that would be great

 

thanks

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I am nearing the end of my bulk. Have put on a bit of strenght, have upped by bench by 10kgs with my 1rm now 115kg

 

I have a pb for squats with 125 x 20 on monday and 145 x 5 yesterday.

 

My deadlift is still the weakest, last night i did 165 x 5, it seems my grip is still the fail point.

 

I am bulking till september 14 then will start a cut. I will post progress pics os of that day. I have put on a bit of size, so i am looking forward to see how i look in a couple of months.

 

My aim is to squat 155 and bench 120 and deadlift 180 by the end of my bulk

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Did an 8 week cut a few weeks ago

 

Start weight was 89.5kg

 

Final weight was 84.9 = loss of 4.6kg

 

Week 1 pic = relaxed and final pic = relaxed and 1 pose

31 may.JPG

front.JPG

pose1.JPG

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I have started bulking again and all my lifts have been going up, will hopefully start cracking some pbs in the next few weeks

 

Last weeks workouts

 

Bench 110kg - 3 reps

Inlcine 90kg - 7,7 reps

Squats 145kg - 6,6 reps

Deadlifts 150 - 6,5 reps

Cleans 80kg - 6,6 reps

Military - 60kg 4,3 reps

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This week

 

Bench 110kg - 4 reps

Inlcine 95kg - 2 reps then 90 for 6 reps

Squats 145kg - 8 reps

Deadlifts 160 - 6 reps

Cleans 85kg - 6 reps

Military - 60kg 5 reps

 

Im getting stronger each week, have now hit pds on bench, incline, squates and cleans, still more work for a pb on deads and military.

 

I am eating stacks have put on around 4 kgs in around 4 weeks.

 

I am training hard and very enthused at the moment

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This weeks lifts

 

Bench 110kg - 5 reps

Inlcine 95kg - 5 reps

Squats 155kg - 6 reps

Deadlifts 165 - 6 reps

Cleans 85kg - 6 reps

Military - 65kg 3 reps

 

Still making steady progress in every workout, Im still really motiviated and im eating like a horse

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Weeks lifts

 

Bench 110kg - 6 reps

Inlcine 95kg - 6 reps

Squats 160kg - 4 reps

Deadlifts 170 - 4 reps

Cleans 90kg - 3 reps

Military - 65kg 5 reps

 

Still consistently going up. My squats are progressing

rapidly which im stoked about.

 

I am 90kg at the moment

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Last weeks lifts

 

Weeks lifts

 

Bench 115kg - 4 reps

Incline 100kg - 4 reps

Squats 160kg - 5 reps

Deadlifts 175 - 3 reps

Cleans 90kg - 3 reps

Military - 65kg 5 reps

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Great progress mate! Are you still doing skinny guy routine?

 

Thanks mate, Im really happy with my progress at the moment.

 

Im doing a modified version of the Skinny Guy Routine.

 

Basically doing the main lifts (squats, deads, bench, cleans, military) twice a tweek and then basing the other exercises (rows, pulldowns, incline, close grip, curls etc) around that.

 

Seems to be working very well at the moment.

 

 

I have only had 1 workout in the the last couple of months were I havnt made progress. I will keep this rotuine until my progress stops or slows.

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I have decided to drastically change my training rutine and switch to lighter weight with high reps and short breaks.

 

I havnt been making the progress I was hoping for and beleive my training rutine is not maximising my results.

 

I am goining to cut again as I have my brother wedding late december, then will go hard with the new rutine on January 1.

 

In the meantime this is my cutting workout rutine.

 

Week 1 (1 minute rest between sets)

 

Bench x30

squats x 30

Curls x 30

Deadlifts x 30

Military x 30

Cable crunches x 30

lat Pulldowns x 30

Rows x 30

 

Week 2 = x 40

week 3 = x 50

 

week 4 = 50 reps with 1 minute rest every 2 sets

week 5 = 50 reps with 1 rst every 4 sets

 

Week 6 = 50 reps with no rest until completion

 

I have just done week 1, its very hard and am dreading the fiollowing weeks, which is a good sign

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Big changes. What sort of %'s of 1rm's are you using for this high volume stuff?

 

between 40 - 50%

 

Have made some good progress with the strength , but not making the muscle gains id like. So gonna a do a 360 with my training, im even gonna start taking BCAA and EAA suppliments.

 

I just wanna get BIG

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90kgs at the moment.

 

Have changed my training to moderate weight and high intensity with short bearks, focusing on form.

front.jpg

back.jpg

deadlift1.jpg

deadlift.jpg

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