4-4-13 Diet and Training Log

Diet

Pretty much the same. I had chicken and potatoes for meal 3 rather than having egg whites and oatmeal. For dinner I had tilapia and rice. Calories and macronutrients are staying consistent each day.

Trained Shoulders and Light Arms- (light meaning we did one biceps and one triceps exercise- our main arm day is Friday).

Dumbbell Shoulder Presses-         5 x 8-12 reps
Side Lateral Raises-                     4 x 8 reps
Bent Over Rear Lateral Raises-    4 x 8 reps
Wide Grip Upright Rows-            5 x 6-10 reps
Barbell Curls-                              5 x 6-8 reps
Rope Pressdowns-                      5 x 10 reps

I took it (somewhat) easy on the shoulders today. Things got screwed up last week so I ended up training my shoulders really heavy on Friday. Sunday I trained chest and that hit the shoulders again pretty well. I am hesitant to say it was easy though because both Missy and I went really heavy on each lift and really pushed ourselves hard. Hitting all bodyparts twice a week now. Once a week a very thorough training session and the other time it is just an exercise or two to get some blood to the area. So tomorrow we train our backs and I will probably throw in some dumbbell bench presses and some flys. Or will I????

4-3-13 Diet and Training Log

6:00 AM- 1 cup of egg whites. 1/2 Cup of Oatmeal.
9:00 AM- 1 cup of 1% milk, 1 Scoop of Protein Powder. 1 Slice of Ezekiel Bread.
12:00 PM- 1 cup of egg whites. 1 Whole Egg. 1/2 Cup of Oatmeal.
3:00 PM- 1 Cup of 1% milk. 1 Scoop of Protein Powder. 2 Slices of Ezekiel bread with no sugar jelly and natural peanut butter.
6:00 PM- 3 Rice Cakes. 1 Scoop of Protein Powder.
8:30 PM- 6 ounces of Chicken Breasts. 6 ounces of Red potatoes.

Trained Legs Today (Quad Dominant)-

Leg Presses-            5 x 8-18 reps
Leg Extensions-       5 x 12 reps
Front Squats-          2 x 8 reps
Hack Squats-          3 x 8 reps
Lunges-                   4 x 8 reps

We will killed it today. I posted a video on my facebook account of my last set of leg presses.

Diet and Training Log

A daily log of my diet and training routine will be a permanent feature of this blog.

Meal 1 6:00 A.M. - 1/2 cup of oatmeal, 1 cup of liquid egg whites.
Meal 2 9:00 A.M. - 1 cup of 1% milk mixed, 1 Scoop of protein powder, 1 slice of Ezekiel bread.
Meal 3 12:00 P.M. - 1 cup of egg whites and one whole egg scrambled together with mushrooms and          spinach. 1/2 cup of oatmeal.
Meal 4 3:00 P.M. - 2 slices Ezekiel bread, 1 tbs no sugar jelly, 1 tsp peanut butter, 1 scoop protein powder
Meal 5 5:30 P.M. - 1 Scoop of Protein Powder and 3 rice cakes.
Meal 6 8:00 P.M. - 1 cup of rice and 8 ounces of tilapia.

Chest Training

Bench Press                              5 x 6-10 reps
Dumbbell Flyes                         4 x 6-10 reps
Incline Dumbbell Presses           4 x 6-15 reps
Incline Dumbbell Flyes               7 x 12 reps*

Back Training**
V-Grip Pulldowns                      4 x 10-15 reps
Seated Underhand Rows           4 x 10-12 reps


Forearm Training***
Wrist Curls                                5 x 10-20 reps
Reverse Wrist Curls                   5 x 10-20 reps 

*During my bench presses I felt my left shoulder bicep tie-in get kind of tight. During the incline dumbbell flyes I felt a lot of pressure in that area so I stopped after 3 sets.
** We missed back training last week so we three in these two lifts. We will be hitting our back again on Wednesday as scheduled.
*** I will be throwing in some sets for my forearms 3 to 4 times a week to help bring them up to par with my upper arms.

 

New Training Split and Diet Breakdown

We continuously make small updates to our training split every few weeks. The body can sometimes quickly adapt to stimuli applied to it. Our training always revolves around basic principles, what we change our the peripherals. Think of it like a car. We might add a new muffler or change a part in the engine but is still the same car at its heart. There is also times we find that something we are doing is just not working.

This latest update to our training split is mostly due to the latter. We have found that by training our quads and hamstrings together we have been short changing our hamstrings. So we decided to split our leg training into two sessions a week. The first leg day will be more quad dominant and the second training session will be more hamstring dominant.

This is the split we have been using.

Sunday-           Chest
Monday-          Legs
Tuesday-          Shoulders
Wednesday-     Back
Thursday-        Arms
Friday-            Shoulders
Saturday-        Off

Here is the new split.

Sunday-          Chest
Monday-        Quad Dominant Leg Day
Tuesday-         Shoulders/Arms
Wednesday-    Back
Thursday-        Hamstring Dominant Leg Day
Friday-            Arms
Saturday-        Off

Here is an example of a quad dominant leg day.

Leg Extensions
Leg Presses 
Hack Squats Supersetted with Front Squats
Lunges

*Sets and Reps vary but generally 4-5 sets of 6-12 reps

Here is an example of a hamstring day.

Squats
Stiff Leg Deadlifts
Leg Presses with High Foot Placement
Leg Curls
Pull Thrus

As you can see both the quads and hamstrings will be hit on each day, just one will get harder than the other.

The shoulder/Arms day will be mostly shoulders with just one lift done for triceps and one for biceps to get them some extra work.

As far as diet. I am upping my daily carbs to match my protein intake. Right around a marconutrient split of 40/40/20. So roughly 200-250 grams of carbs and protein a day with around 45 grams of fat a day. I will be hitting cardio first thing in the morning (fasted) 3-4 times a week for 30-40 minutes.