TOPIC: Training Log

Hello everyone, it's Sunday, and that means weigh-in day! But first, some other stuff.

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Wednesday and Thursday I was out of town for work and didn't get a chance to work out.

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Friday: Leg workout.

Standing calf: 180lbs x 11 reps/ 180lbs x 11 reps (+ 4 rep improvement)
Leg curl: 80lbs x 12 reps/ 80lbs x 10 reps (+3 rep improvement)
Adductor machine: 160lbs x 12 reps/ 160lbs x 11 reps (+ 3 rep improvement)
Leg Press: 500 lbs x 11 reps/ 500lbs x 10 reps (+1 rep improvement)
Leg extension: 135 lbs x 10 reps/ 135lbs x 9 reps (+ 1 rep improvement)
Hang leg raises: 11 reps/ 8 reps (+ 5 rep improvement)

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Saturday: 20 minutes of Cardio/ 4.7 distance

P.E. # 4: 50 ball stretches + 20 minutes of Bathmate (got to 16.5 on the scale. Not my greatest measurement)

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Sunday: 20 minutes of Cardio/ 4.5 distance

P.E # 5: 50 ball stretches + 20 minutes of Bathmate (for 16.8 on the scale)

Breakfast: Eggs and Bacon
Lunch: Ribs no BBQ sauce.
Dinner: Protein shake

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New Weight: 259 lbs (-2 lbs from last week). That means I've lost a total of 7 lbs.

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Other notes:

1. I got my BCAAs, but my ECA stack has not arrived yet.
2. I am going to work hard to keep better track of my cal/macro in take for the week. I'll give a a general overview of what I ate on my posts, but on Sunday I'll have a total consumption for the week. This Sunday I'll post my total weekly cal/macro intake.
3. According to this calculator: tdeecalculator.net/result.php?s=imperial...73&act=1.375&bf=&f=1 I need 3003 calories a day to maintain my weight. I'm going to take -500 calories off that daily. In other words I'm going to aim for 17,521 calories this week.

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I think that is everything; I have to go out of town again this week (Tuesday), but I'll keep at it best I can.

Day 15 (Monday): Trap/Delts/shoulders/bi

Side raise: 110lbs x 12 reps/ 110 x 9 reps (+2 rep improvement)
Front Raise: 30lbs x 12 reps/ 30lbs x 8 reps (+ 2 rep improvement)
Should press: 105 x 11 reps/ 105 lbs x 10 reps (+1 rep improvement)
Overhead press: 110 x 8/ 110 x 8 reps (+1 rep improvement)
Curls: 65lbs x 10 reps/ 65lbs x 8 reps (So last week I felt I put too much weight for me to do the exerciser properly. I lowered the weight.)
Reverse Butterfly: 75lbs x 10 reps/ 75lbs x 8 reps (+3 rep improvement.)
2-hand cable traps: 57.5lbs x 10 reps/ 57.5lbs x 10 reps (+ 3 rep improvement)
Incline ab crunches: 10 reps/ 9 reps. (+ 6 rep improvement)

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Breakfast: Sausage and egg skillet. (I hate eggs, but everything/one says eggs are good for you when working out so I've been trying to eat as much egg+ food as possible.)
Lunch: Protein Shake + BCCA drink
Dinner: Bowl of Tuna.
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Note: Trick I came up with. I bought this condense veggie powder that you mix with water; shit taste like dirt. The BCAA has very sweet taste to it (a little too sweet.) I mix the two together and suddenly it all becomes drinkable. (No bitter dirt taste, but not too sweet either.)



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I have to go out of town tomorrow. I should be back Wednesday, but then I might have to leave again Thursday. Going to be a crazy couple weeks. Big push to get this project done by Mid-March. The Hotel I am at has a workout room so I should be able to do my cardio tomorrow night.

If you hate eggs, don't eat them.
The best diet plan is whichever one you'll stick with. You're not supposed to hate your diet.

What a crazy work week (and next week is looking to be even crazier.)

So, I didn't get a chance to workout this week as I was out of town Tuesday-Friday (I got home late Friday night.) I did however, Keep to my diet a lot better this week than last. (Not perfect, but much better.)
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Tuesday:
Breakfast: N/A
Lunch: Chicken and veggies.
Dinner: More Chicken! (I actually like Chicken a lot --like, it is my favorite meat-- so that helps a lot,)
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Wednesday

Breakfast: Bacon and eggs.
Lunch: Salad with chicken.
Dinner: N/A (Wednesday, I remember not feeling all that great, so I went to bed without eating.)

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Thursday: Protein Shake
Lunch: Chicken and Veggies.
Dinner: Chicken +Plus side of rice and potato (Thursday night, I was starved.)
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Friday: N/A
Lunch: Burger and fries (Bad me.)
Dinner: N/A (I wasn't trying to make up for having a bad meal, but when I got home last night, 9 o clock-ish, I just took a shower and fell right asleep.)

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Other notes:

1. The cardio machine they had at the hotel was junk. The thing made a god-awful noise as I used it.

2. So, I brought some protein drinks with me, and I left them in the back of the truck to keep them cold; Well, they froze. And after I let them thaw, they became chunky, and not good.

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I'll have my calorie intake for the week posted tomorrow, along with my weekend exercises and stuff. And my new weight for the week. (I'm hoping to have lost another 1-2 lbs.)

your training program sucks. its better than nothing though.

especially since u have weeks where work takes up a lot of time.

yet you still do a subpar split routine with a bunch of useless isolation exercises.

it's 2019. even stronglifts 5x5 would be better. go on leangains.com, theres even a more time efficient routine that will double the gains of your shitty routine.

if you can't do cardio on machines when you are on the road do burpees, sprints somewhere outside, jumping lunges.

Hello Breaking,

I picked this training routine because of my scoliosis (My back looks like a question mark.) Basically, I can't do exercises that compresses the back. I've known this for a long time (+8 years) and do machines and isolation exercises because they eliminate the pain, and help with balancing issues I suffer. If you look carefully at the pictures I posted, you will notice that one of my shoulder's is significantly higher than the other.

I'm not making excuses; this is just the reality I live and rather than doing nothing at all, I simply work around my illness (birth defect).

Now, if you have, or anyone has, a workout plan that is specially designed for people with scoliosis, I'll be more than happy to take a look.

google "corrective deadlifts elliot hulse" "elliot hulse scoliosis" buy the supple leopard by starret or rip it of torrent.

Thank you, Breaking,

I've seen some interviews with Elliot Hulse and will take a look at your suggestions this week.

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It is Sunday, so that means weigh-in day! But first, the other stuff.

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Saturday: I did 20 minutes of cardio and got 4.6 distance.

P.E # 6: 20 minutes of Bathmate (got 17 on the scale)

Breakfast: Eggs, bacon, hash browns, and toast.
Lunch: Ribs no sauce.
Dinner: Protein Shake.

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Sunday: Chest/Tri/Back workout

Incline press: 100lbs x 12 reps/ 100lbs x 12 reps (+3 rep improvement)
Row: 120 lbs x 10 reps/ 120lbs x 9 reps (+2 rep improvement)
Fly machine: 90lbs x 11 reps/ 90lbs x 10 reps (+ 2 rep improvement)
Inner grip pull down: 115 lbs x 10 reps/ 115lbs x 9 reps (+2 rep improvement)
Decline press: 160 lbs x 11 reps/ 160 lbs x 8 reps (+ 3 reps)
Wide pull down: 115 lbs x 10 reps/ 115 x 8 reps (+ 3 rep improvement)
Tri extensions: 80lbs x 12 reps/ 80lbs x 12 reps (+ 3 rep improvement)
Tri rope: 30 x 12 reps/ 30lbs x 10 reps (+ 3 rep improvement)
Weight Ab crunches: 70lbs x 12/ 70lbs x 12 (+ 5lbs improvement)

P.E # 7: 50 ball stretches + 20 minutes of bathmate (got to 16.7 on the scale. Not my greatest measurement.)

Breakfast: Protein Shake +BCAA drink
Lunch: Double cheese burger (would you believe this has more protein than a rack of ribs?)
Dinner: Bowl of Tuna (I've not eaten this yet, but I've already premade it for dinner tonight.)

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So here is my Calorie/macro intake for the week. Now I'm still new at this, so this might not be the most accurate report.

Calories: 13,324
Fat: 844
Carbs: 557
Protein: 763

And my new weight is: 255lbs (-4 lbs from last week, and -11lbs total from the start)!

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Other notes:
1. My ECA stack didn't arrived. I'm going to have to see if something went wrong with the order.
2. I want to increase my calories intake by at least 1000 this week. I'm glad I lost 4 lbs, but I don't want to starve myself/make myself sick as I don't want my diet to have a negative impact on work.
3. I want to (somehow) increase my protein intake by +100 grams this week.
4. I want to decrease my carb intake to about 500grams a week at best. (I seem to do really well on a lower carb diet.)
5. My target goal for calorie intake this week is: 17,346. (meaning I want to be at or below this number.)

6. I have to go out of town again Monday morning for work (This is going to be common occurrence until the end of March.)
7. If I am home next Sunday, I'll take some four-week improvement pictures.

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I think that is everything.

Happy Sunday!

I am back from my work trip (Though I have to go out of town again either Wednesday or Thursday).

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Monday-Friday: I just worked 12 hour days. I wrote down my food for the week, but Thursday and Friday I was a bit off the diet due to stress.

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Saturday (I got home Saturday afternoon): I did 20 minutes of Cardio and got 4.7 distance.

Breakfast: N/A
Lunch: Protein Shake
Dinner: Bowl of Tuna.

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Sunday: I did 20 minutes of cardio but only got 3.2 on distance (I was exhausted this morning.)

Breakfast: Gyro and Broccoli.
Lunch: Ribs no sauce
Dinner: Protein Shake.

P.E # 8: I did 50 ball stretches and did 20 minutes of Bathmate (I got 17 on the Bathmate Scale).

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New weight: 257lbs (I gained +2 lbs.) I'm not entirely surprised. I took a client out to drink Friday night. (They have a Project in Texas I want to get in on) and I had a few too many drinks. Usually Beer weight only stays with me a few days then disappears. (I've seen weight go up and back down 8 lbs in a week after a weekend of heavy drinking.)

I plan on being super clean this week, and also plan on taking pictures Tuesday night (That will be 30 days since I started dieting and exercising.)

Also, after this week, I should be home for two weeks before I have to go out of town again. (I seem to do best with my diet and exercise when I'm home, not out of town.)

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I still need to add up all my Calories and Macro intake for the week, but I know I hit 900+ on the protein. Which is much better than last week.

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I'm going to do my leg exercises in the morning before going into the office tomorrow.

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I think that is it.

Funday Monday!

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Today I did my Leg workout.

Sitting Calf raises: 225lbs x 12 reps/240 lbs x 12 reps (I've changed this exercise from standing to sitting to put less pressure on my back.)

Legs curl: 80lbs x 12 reps/ 80lbs x 12 reps (+ 2 rep improvement)
Adductor Machine: 160 lbs x 12 rep/ 160lbs x 12 rep (+ 1 rep improvement)
Leg press: 500lbs x 12 reps/ 500 lbs x 10 reps (+ 1 rep improvement)
Leg extension: 135 lbs x 11 reps/ 135lbs x 10 reps (+2 rep improvement)
Handing leg raises: 13/11 reps (+ 5 rep improvement)

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So pretty solid.

Also, I reweighed myself, and now my weight is at 254lbs (-1 lbs from last week). I am going to go with that as I knew I had some liquid weight on my Sunday I needed to sweat/work out of me.

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Diet

Breakfast: Protein Shake
Lunch: Corn Beef
Dinner: Chicken Fajitas no shell.

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I'll post my 1 month pictures tomorrow when I get home from work.

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Last, I am going to try to go out of town again Wednesday so I can finish that last bit of a project I've been working on.

Evening folks, picture day!

But first, the important stuff.

Day 30: 20 minutes of Cardio/4.6 on distance.

Breakfast: Protein Shake
Lunch: Double Bacon Cheeseburger.
Dinner: Bowl of Tuna.

P.E # 9: 50 ball stretches and 20 minutes of Bathmate (Got 17 on the bathmate scale.)

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Picture time: The left picture will be the before (266). The right picture will be the new one (254). I don't really see much of a difference, but maybe there is.

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Btw, I am a terrible picture taker.

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Last, my work trip got pushed back until next week. So I'll be able to exercise and diet all week long.

A crazy couple of days, but let's get the the important things out of the way.

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Day 31: Traps and Delts

Side raises: 110lbs x 12 reps/ 110lbs x 10 reps (+1 rep improvement)
Front raise: 30lbs x 12 reps/ 30lbs x 11 (+ 3 rep improvement)
Shoulder press: 105lbs x 12 reps/ 105 x 11 reps (+2 rep improvement)
Overhead press: 110lbs x 10 reps/ 110 x 9 reps (+ 3 rep improvement)
Curls 65lbs x 12 reps/65lbs x 10 reps (+ 4 rep improvement)
Reverse Butterflies: 75lbs x 12 reps/75lbs x 10 reps (+4 rep improvement)
2-handed cable trap: 57.5 x 12 reps/ 57.5 x 11 reps (+ 3 rep improvement)
Incline Ab crunches: 13/10 reps (+4 improvement)

Breakfast: Protein Shake + BCAA
Lunch: Chicken and potatoes.
Dinner: N/A

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Day 32: I rested and dealt with some work issues I'm having.

Breakfast: Protein Shake
Lunch: Chicken and Potato
Dinner: Bowl of Tuna.

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Day 33: Chest, Back, and Tri.

Incline press: 105lbs x 12 reps/105lbs x 10 reps (+ 5 lbs improvement)
Row: 120lbs x 12 reps/ 120lbs x 10 reps (+3 rep improvement)
Fly Machine: 90lbs x 12 reps/10lbs x 10 reps (+1 rep improvement)
Inner grip pull down: 115lbs x 12 reps/ 115lbs x 9 reps (+1 rep improvement)
Decline Press: 160lbs x 12 reps/ 160lbs x 9reps (+2 rep improvement)
Wide pull down: 115 lbs x 11 reps/ 115 x 9 reps (+2 rep improvement)
Tri Extension: 85lbs x 10 reps/ 85lbs x 5 reps (+ 5 lbs improvement) (I really hate this machine.)
Tri-Cable rope: 30 lbs x 12 reps/30 lbs x 11 reps (+1 rep improvement)
Ab crunches: 75lbs x 12 rep/75lbs x 12 reps (+5 lbs improvement)

This workout really crushed me last night. I was shaking afterwards.

Breakfast: Protein Shake + BCAA
Lunch: Ribs and Chicken.
Dinner: Chicken + Broccoli.

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I'll post today's stats tomorrow.

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Other notes.

1. I had a crazy week at work. Wednesday, one of my employees got caught stealing from a job site from my best customer. My stress level went through the roof and that is why I went a little carb heavy Wednesday and Thursday. I have a meeting Monday morning to get the issue resolved. I mean, I fired the employee, but I have to deal with the job site politics and calm everyone down. The employee claims he wasn't stealing anything, but they have him on video camera, so it is a little hard to deny it, and for me to defend him.

I'm sure everyone here knows this, but one rotten apple really can spoiler a whole basket.


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Tomorrow is weigh in day. I have a really good feeling that I am going to like the weight I achieve this week.

I think that is it.