Author Topic: Wes - My Training & Diet Journal (Read 33196 times)

wes · « **Reply #250 on:** March 25, 2023, 09:49:58 AM »

March 25, 2023

Forearms + Neck:

Super-Set # 1:
{Barbell Wrist Curls - 4 sets
{Ez-Bar Reverse Wrist Curls - 4 sets

Hammer Grip Dumbell Wrist Curls - 3 sets

Super-Set # 2:
{Wrist Roller - 2 sets AMAP
{Hand Grippers - 2 sets AMAP

Lying Neck Plate Raises - 3 X sets AMAP

ON A MISSION

wes · « **Reply #251 on:** March 25, 2023, 09:51:27 AM »

March 25, 2023

Meal # 1 Post-Workout:
1 scoop of whey in water
2 Tbsps. of honey
1 banana

Meal # 2:
2 baked chicken breast sandwiches with honey dijon mustard
16 oz. Diet Coke

Meal # 3:
2 cans of water packed tuna with a small amount if mayo
16 oz. Diet Coke

Meal # 4:
1 scoop of whey in water

STRICTLY BUSINESS

wes · « **Reply #252 on:** March 26, 2023, 12:45:08 PM »

March 26, 2023

Meal # 1:
1 scoop of whey in water

Meal # 2:
2 Filet-O-Fish sandwiches
water

Meal # 3:
cheeseburger with lettuce tomato and mayo
a handful of potato chips
Diet Coke

I was looking forward to pigging out but weirdly enough I didn`t have much of an appetite.

I also had a bowl of chocolate ice cream,then later some chocolate chip cookies with a mug of milk.

STRICTLY BUSINESS

wes · « **Reply #253 on:** March 27, 2023, 09:47:05 AM »

March 27, 2023

Meal # 1 - Pre-Workout:
1 scoop of whey in water

Meal # 2 - Post-Workout:
1 scoop of whey in water
1/2 cup of dry oatmeal mixed into the shake
1 banana
2 Tbsp. of honey

Meal # 3:
ground beef patty
1 cup cottage cheese
tomato slices
12 oz. Crystal-Lite

Meal # 4:
1 can water packed tuna...small amount of mayo
2 slices rye bread toasted
handful of potato chips
2 cups yogurt
12 oz. Crystal-Lite

STRICTLY BUSINESS

IroNat · « **Reply #254 on:** March 28, 2023, 04:39:28 AM »

Quote from: wes on March 27, 2023, 09:47:05 AM

March 27, 2023

Meal # 1 - Pre-Workout:
1 scoop of whey in water

Meal # 2 - Post-Workout:
1 scoop of whey in water
1/2 cup of dry oatmeal mixed into the shake
1 banana
2 Tbsp. of honey

Meal # 3:
ground beef patty
1 cup cottage cheese
tomato slices
12 oz. Crystal-Lite

Meal # 4:

wes · « **Reply #255 on:** March 28, 2023, 04:40:43 AM »

Thanx Nat!!

wes · « **Reply #256 on:** March 28, 2023, 07:31:05 AM »

March 28, 2023

Chest + Abs:

Dumbell Inclines Press- 6 sets
Dumbell Flyes - 6 sets

Roman Chair Situps - 3 sets to failure

ON A MISSION

wes · « **Reply #257 on:** March 28, 2023, 07:32:59 AM »

March 28, 2023

Trained in a fasted state !!

Meal # 1 Post-Workout:
1 scoop whey in water
2 small bananas
2 Tbsp. honey

Meal # 2:
4 whole eggs
1 large baked potato
12 oz. Crystal-Lite

Meal # 3:
ground beef patty
1 cup cottage cheese
12 oz. Crystal-Lite

Meal # 4:
2 scoops of whey in water
1 banana

STRICTLY BUSINESS

wes · « **Reply #258 on:** March 29, 2023, 08:30:47 AM »

March 29, 2023

Back,Traps,Neck:

Barbell Rows - 5 sets
Dumbell Pullovers - 4 sets
Two-Arm Dumbell Rows - 3 sets

Dumbell Shrugs - 3 sets

Lying Plate Neck Raises - 3 sets

ON A MISSION

wes · « **Reply #259 on:** March 29, 2023, 08:31:57 AM »

March 29, 2023

Trained in a fasted state !!

Meal # 1 Post-Workout:
1 scoop whey in water
1/2 cup of oats dry,mixed into the shake
1 banana
2 Tbsp. honey

Meal # 2:
4 eggs scrambled in Pam with multi colored sauteed` pepper strips
1 slice rye toast lightly buttered
8 oz. OJ

Meal # 3:
chicken breast
sweet potatoes (with artificial butter spray)
green beans
16 oz. Diet Coke

Meal # 4:
chicken breast
1 cup cottage cheese
water

SNACK: Ritz crackers with cheddar cheese.

STRICTLY BUSINESS

wes · « **Reply #260 on:** March 30, 2023, 05:05:10 AM »

March 30, 2023

Shoulders + Calves:

Pre-Exhaust Super-Set:
{Dumbell Lateral Raises - 4 sets
{Seated Dumbell Press - 4 sets

Bent-Over Laterals - 4 sets

Standing Calf Raise - 5 sets

Went light,very fast,high reps, and raced the clock.....feeling a bit burned out.....chest + back are sore as Hell.....my quads have just recovered.....needed a lighter type day.

ON A MISSION

wes · « **Reply #261 on:** March 30, 2023, 05:07:10 AM »

March 30, 2023

Trained in a fasted state as usual.....for now anyway.

Meal # 1 Post-Workout:
1 scoop of whey in water
1 banana

Meal # 2:
BLT on rye bread with mayo
12 oz. Diet Coke

Meal # 3:
chicken breast
sweet potatoes (with artificial butter spray)
green beans
20 oz. water

Meal # 4:
1 scoop of whey in water

STRICTLY BUSINESS

The Scott · « **Reply #262 on:** March 30, 2023, 03:41:51 PM »

Quote from: wes on March 30, 2023, 05:07:10 AM

March 30, 2023

Trained in a fasted state as usual.....for now anyway.

Meal # 1 Post-Workout:
1 scoop of whey in water
1 banana

Meal # 2:
BLT on rye bread with mayo
12 oz. Diet Coke

Meal # 3:
chicken breast
sweet potatoes (with artificial butter spray)
green beans
20 oz. water

Meal # 4:

Wes, you are doing great! Me? Ummmm...Nope.

I got HUNGRY and ate a pizza and now am in trouble with my doctors because of my Cashew guilt and sending them a message that I weakened for calories. Roughly 2,500 calories in that pizza. What a maroon am I, brother!

Today in atonement I did 5 supersets of DB laterals and Smith shoulder press. The weight is humbling. I shall now let the world know...10lb DBs and 20lbs on the shoulder presses. Both were to failure which happened between 10 and down to 4 reps. But I felt good. You and Nat keep it up, brother!

They said my bodyfat is still around 25% which is normal for my age but they want it lower so tuna fish tonight and tomorrow and the next day to make up for the pizza. I could have eaten 5 of those little things.

I have too much fat around my waist and head.

AbrahamG · « **Reply #263 on:** March 30, 2023, 07:51:12 PM »

Quote from: The Scott on March 30, 2023, 03:41:51 PM

Wes, you are doing great! Me? Ummmm...Nope.

I got HUNGRY and ate a pizza and now am in trouble with my doctors because of my Cashew guilt and sending them a message that I weakened for calories. Roughly 2,500 calories in that pizza. What a maroon am I, brother!

Today in atonement I did 5 supersets of DB laterals and Smith shoulder press. The weight is humbling. I shall now let the world know...10lb DBs and 20lbs on the shoulder presses. Both were to failure which happened between 10 and down to 4 reps. But I felt good. You and Nat keep it up, brother!

They said my bodyfat is still around 25% which is normal for my age but they want it lower so tuna fish tonight and tomorrow and the next day to make up for the pizza. I could have eaten 5 of those little things. I have too much fat around my waist and head.

Keep moving Scott. It's not the end of the world if you fall off the diet wagon so long as you get right back on.

wes · « **Reply #264 on:** March 31, 2023, 07:24:51 AM »

Quote from: The Scott on March 30, 2023, 03:41:51 PM

Wes, you are doing great! Me? Ummmm...Nope.

I got HUNGRY and ate a pizza and now am in trouble with my doctors because of my Cashew guilt and sending them a message that I weakened for calories. Roughly 2,500 calories in that pizza. What a maroon am I, brother!

Today in atonement I did 5 supersets of DB laterals and Smith shoulder press. The weight is humbling. I shall now let the world know...10lb DBs and 20lbs on the shoulder presses. Both were to failure which happened between 10 and down to 4 reps. But I felt good. You and Nat keep it up, brother!

They said my bodyfat is still around 25% which is normal for my age but they want it lower so tuna fish tonight and tomorrow and the next day to make up for the pizza. I could have eaten 5 of those little things. I have too much fat around my waist and head.

It`s all good my brother.....keep plugging away,if you fall down,just get back up and keep on moving forward.

Once you are steadily firing on all cylinders, you`ll feel and look great,just be consistant..........you have plenty of time....a helluva` lot more than me !!

wes · « **Reply #265 on:** March 31, 2023, 07:27:11 AM »

March 31, 2023

Arms:
Super-Set # 1:
{Seated Alternate DB Curls - 4 sets
{Skullcrushers - 4 sets

Super-Set # 2:
{Barbell Curls - 3 sets
{Seated Triceps Extensions - 3 sets

Super-Set # 3:
{Bent-Forward BB Concentration Curls - 2 sets (close grip....EZ-Kurl bar)
{Kickbacks - 2 sets

ON A MISSION

wes · « **Reply #266 on:** March 31, 2023, 07:28:27 AM »

March 31, 2023

Meal # 1 Post-Workout:
1 scoop of whey in water
1 banana
2 Tbsp. of honey

Meal # 2:
chicken breast
sweet potatoes (with artificial butter spray)
green beans
Crystal-Lite

Meal # 3:
ground beef patty
cottage cheese
salad
Crystal-Lite

Meal # 4:
1 scoop of whey in water
3 cups of yogurt

STRICTLY BUSINESS

wes · « **Reply #267 on:** April 01, 2023, 08:37:48 AM »

April 01, 2023

Forearms + Neck:

Super-Set # 1:
{Barbell Wrist Curls - 4 sets
{Reverse Wrist Curls - 4 sets (EZ-Kurl bar)

Super-Set # 2:
{Wrist Roller - 3 sets
{Hand Grippers - 3 sets

Lying Plate Neck Raises - 4 sets

ON A MISSION

wes · « **Reply #268 on:** April 01, 2023, 08:38:40 AM »

April 01, 2023

Meal # 1 Post-Workout:
1 scoop of whey in water
1 banana
2 Tbsp. of honey

Meal # 2:
ground beef patty
2 cups cottage cheese
Diet Coke

Meal # 3:
chicken breast
salad with olive oil
Crystal-Lite

Meal # 4:
1 scoop of whey in water

STRICTLY BUSINESS

IroNat · « **Reply #269 on:** April 01, 2023, 10:04:42 AM »

You're going to be awesome, bro.

wes · « **Reply #270 on:** April 01, 2023, 11:34:39 AM »

Quote from: IroNat on April 01, 2023, 10:04:42 AM

You're going to be awesome, bro.

I`m trying like Hell!

Thanks Nat.

IroNat · « **Reply #271 on:** April 01, 2023, 02:10:15 PM »

Quote from: wes on April 01, 2023, 11:34:39 AM

I`m trying like Hell!

Thanks Nat.

You're gonna spit lightning and crap thunder!

wes · « **Reply #272 on:** April 01, 2023, 03:55:06 PM »

wes · « **Reply #273 on:** April 02, 2023, 06:58:17 AM »

April 02, 2023

Meal # 1:
3 whole eggs scrambled
6 strips of bacon
1 slice rye bread toasted
coffee

Meal # 2:
hamburger on a roll, with cheese,bacon,lettuce,tomato,and mayo
Diet Coke

Meal # 3:
tuna melt sandwich
handful of potato chips
Diet Coke

Meal # 4:
1 scoop of whey in water

STRICTLY BUSINESS

wes · « **Reply #274 on:** April 03, 2023, 10:59:03 AM »

April 03, 2023

Quads,Hamstrings,Calves:
Leg Press - 6 sets
Bulgarian DB Split Squats - 3 sets
Leg Extensions - 3 sets

Seated Leg Curls - 6 sets

Leg Press Calf Extensions - 6 sets

ON A MISSION