Wes - My Training & Diet Journal

[wes]

Feb. 28, 2023

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

Meal # 2 Post-Workout:
1 scoop of whey in water
1 cup of steel cut outs mixed into the shake

Meal # 3:
2 cans of water packed tuna with just a bit of mayo
a handful of potato chips (I wish I had bigger hands )
12 oz. Crystal-Lite

Meal # 4:
Humongous homemade taco with taco mix,ground beef,shredded cheese, diced tomatoes,shredded lettuce,on a huge tortilla
16 oz. Crystal-Lite

Meal # 5:
Humongous homemade taco with taco mix,ground beef,shredded cheese, diced tomatoes,shredded lettuce,on a huge tortilla
16 oz. Crystal-Lite

[wes]

March 02, 2023

Biceps & Triceps:

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

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

Bent-Forward DB Concentration Curl - 1 X AMAP

Face Down Incline Triceps Kickbacks - 2 X AMAP

Another awsome day......very brief rest periods after each Super-Set,and the last 2 exercises are something I have always called a final pump set(s) or a final finishing movement done just to further engorge the targeted muscles with as much blood as possible.....that`s why I did those Gironda DB Swings yesterday.....just to further fry the deltoids.

Gonna` start doing forearms on Saturday even though it`s a rest day....I had nothing left to do them today.....I was moving!! 

All poundages increase once again and my muscles are looking rounder and fuller !!

I`m back Jack!  LOL 

[wes]

March 02.2023

As usual I trained in a fasted state.

Meal # 1 Post-Workout:
1 scoop of whey in water
1/2 cup steel cut oats mixed into the shake
1 banana

Meal # 2:
Humongous homemade taco with taco mix,ground beef,shredded cheese, diced tomatoes,shredded lettuce,on a huge tortilla
16 oz. Crystal-Lite

Meal # 3:
chicken breast
2 cups of cottage cheese
10 oz. Crystal-Lite

Meal # 4:
3 cups yogurt
2 chocolate rice cakes with natty PB
water

[wes]

March 03, 2023

Quads,Hamstrings,Calves:
Goblet Squats - 6 sets (rock bottom with a pause at bottom..non-lock at top)

DB RDL - 6 sets (these did my erestors very little good after deadlifts earlier in the week...my lower back is as tight as a drum)

Standing Calf Raise - 6 sets plus half reps to extend the set + static holds and static stretches)

Not my intended routine, but I had too downsize it as the wife sprung a surprise on me, no not that kind of surprise  ) and I have a shitload of driving to do and errands to run before the snow hits us.

Still a good one....the 60 second rest periods and intensity techniques made it rough!!

[wes]

March 03, 2023

As usual I trained in a fasted state.

Meal # 1 Post-Workout:
1 scoop of whey in water
1/2 cup steel cut oats mixed into the shake
1 banana

Meal # 2:
2 Filet-O-Fish sandwiches (could have eaten 5 of these bad boys)
ice water
(I was on the road and neglected to pack my 2 suitcases full of food and 2 gallons of water....I feel so ashamed)   

Meal # 3:
5 whole eggs scrambled in Pam
2 slices of rye toast with sugar-free jelly
1 banana
12 oz. OJ

Meal # 4:
Baked chicken breast
cottage cheese
tomato slices
Crystal Lite

SNACK:
Ate some Ritz crackers with cheddar cheese spread while watching boxing.

[wes]

March 04, 2023

Forearms:

Super-Set # 1:
{Barbell Wrist Curls - 3 sets
{EZ-Bar Reverse Wrist Curls - 3 sets

Super-Set # 2:
{Wrist Roller - 3 sets (absofuckinglutely agonizingly painful) 
{Hand Grippers - 3 sets

I don`t generally train on weekends but from now on Saturday is now officially "Forearmday".

I didn`t go crazy as I hadn`t really been devoting anywhere near as much time to them as I should have been.

[wes]

March 04, 2023
Drank 2 coffees,6 oz.of OJ,and 2 Tbsps. of honey then trained.

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

Meal # 2:
2 cans of water packed tuna with just a bit of mayo
a small handful of potato chips
12 oz. Diet Coke

Meal # 3:
1 scoop of whey in water (fell asleep,just woke up)

Meal # 4:
chicken breast
1 cup white  rice
steamed brocolli
Crystal-Lite

[wes]

March 05, 2023

Meal # 1:
1 scoop of whey in water (no appetite in the AM)

Meal # 2:
ground beef patty
1 cup cottage cheese
green beans
Crystal-Lite

Meal # 3:
chicken breast
1 cup cottage cheese
green beans
Crystal-Lite

Meal # 4:
chicken breast
green beans
2 cups yogurt
water

[wes]

March 06, 2023

As always thus far anyway,I trained in a fasted state.

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

Meal # 2:
chicken breast
sweet potatoes with (artificial butter spray)
steamed broccolli with (artificial butter spray)
12 oz. Diet Coke

Meal # 3:
chicken breast
sweet potatoes with (artificial butter spray)
steamed broccolli with (artificial butter spray)
12 oz. Diet Coke

Meal # 4:
24 oz. yogurt
1 banana
2 chocolate rice cakes with natty PB
10 oz.water

[IroNat]

Don't overdue it.

Rori Needleminer says you must keep a level of bodyfat to successfully build muscle.

 

[wes]

Don't overdue it.

Rori Needleminer says you must keep a level of bodyfat to successfully build muscle.

 

I`m leaning out and growing at the same time....slowly,but steadily my friend.

Muscle memory is a wonderful thing.

[wes]

March 07, 2023

Felt like shit this AM due to insomnia....no energy or drive at all so I drank my usual pint of water,3 cups of coffee,8 oz. of OJ,and 2 Tbsps of honey, then I got busy.

Meal # 1 Post-Workout:
1 scoop of whey in water
1/2 cup of steel cut oats mixed into  the shake
1 banana

Meal # 2:
4 whole eggs
2 slices of rye toast with butter
8 oz. OJ

Meal # 3:
chicken breast
sweet potatoes with (artificial butter spray)
steamed broccolli with (artificial butter spray)
Crystal-Lite

Meal # 4:
16 oz. yogurt
1 banana
2 chocolate rice cakes with natty PB
8 oz. water

[wes]

March 08, 2023

Shoulders + Calves:
Seated Bradford Press - 4 sets (after a light warmup set)
Lateral Raise - 3 - Triple-Drop sets (no rest.....absolutely fucking brutal)   
Bent-Over Lateral Raises - 5 sets (45 second rest periods.....brutal once again)
Standing Calf Raises - 6 sets (plus half reps at the end of every set + static stretches and holds)

On A Mission



"And I ain`t joking neither" !

[wes]

March 08, 2023

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

Meal # 2:
BLT on 2 slices of rye bread
a bit of mayo
12 oz. Diet Coke

Meal # 3:
chicken breast
steamed asparagus
8 oz. yogurt
12 oz. Diet Coke

Meal # 4:
BLT on 2 slices of rye bread
a bit of mayo
12 oz. Diet Coke

SNACK:
Cheddar cheese with some Ritz Crackers
water

[wes]

March 09, 2023

Biceps/Triceps + Abs:

Giant-Set:
{Seated DB Curls - 4 sets
{Lying DB Extensions - 4 sets
{E-Z Bar Curls - 4 sets
{Seated E-Z Bar Triceps Extensions - 4 sets

Triceps Dips Between Benches - 1 X failure

Roman-Chair Situps - 4 sets

On A Mission



"And I ain`t joking neither" !

[wes]

March 09, 2023

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

Meal # 2:
chicken breast
2 cups cottage cheese
Crystal-Lite

Meal #3:
5 egg tomato and cheese omelette
2 slices lightly buttered rye toast
Crystal-Lite

Meal # 4:
RTD Meal Replacement (fell asleep,woke up and wasn`t about to eat/cook)

[wes]

March 10, 2023

Quads + Hamstrings:

Front Squats - 6 sets 15 reps (heels on 2X4 block,extra slow descent,non-lock at top)
DB Lunges - 6 sets 15 reps (done unilaterally for more TUT....front foot on platform)

Barbell RDL - 6 sets 8-20 reps

My equipment is limited....but nothing beats good old slag iron.

I`ll be re-joining the University gym soon.

Great workout....I can  hardly walk....had to skip training Calves....still sore from a couple of days ago.

ON A MISSION

[wes]

March 10, 2023

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

Meal # 2:
ground beef patty
1+1/2 cups of white rice  (with artificial butter spray)
steamed asparagus  (with artificial butter spray)
Crystal-Lite

Meal # 3:
2 cans of water packed tuna with a bit of mayo
a small handful of potato chips
12 oz. Diet Coke

Meal # 4:
1 scoop of whey in water

[wes]

March 11, 2023
Forearms:

Tri-Set:
{Barbell Wrist Curls - 3 sets AMAP
{E-Z Gar Reverse Wrist Curls - 3 sets AMAP
{Hammer Grip Dumbell Wrist Curls - 3 sets AMAP
^^^^

Super-Set:
{Wrist Roller - 3 sets AMAP
{Hand Grippers - 3 sets AMAP

Intense Pain Of Peace 

[wes]

March 11, 2023

Meal # 1 Pre-Workout:
RTD protein drink (30 gms. of protein)

Meal # 2: Post-Workout:
RTD protein drink (30 gms. of protein)
1 banana

Meal # 3:
ground beef patty
1 cup white rice (butter spray)
steamed asparagus (butter spray)
Crystal-Lite

Meal # 4:
baked chicken breast
1 cup cottage cheese
green beans
Crystal-Lite

Meal # 5:
3 cups of yogurt
2 chocolate rice cakes with natty PB
water

[IroNat]

March 11, 2023
Forearms:

Tri-Set:
{Barbell Wrist Curls - 3 sets AMAP
{E-Z Gar Reverse Wrist Curls - 3 sets AMAP
{Hammer Grip Dumbell Wrist Curls - 3 sets AMAP
^^^^

Super-Set:
{Wrist Roller - 3 sets AMAP
{Hand Grippers - 3 sets AMAP

Intense Pain Of Peace 

Good idea.

[wes]

Thanks Nat....been doing these on and off for years now.

[wes]

March 12, 2023

Rest Day:

Meal # 1:
4 whole eggs
1 baked potato
1 banana
8 oz. OJ

Meal # 2:
4 oz. Cod
1/2 cup white rice (butter spray)
steamed asparagus
Crystal-Lite

Meal # 3:
RTD protein drink (30 gms. of protein)
1 banana

Meal # 4:
2 cans of water packed tuna with just a bit of mayo
a small handful of potato chips
12 oz. Diet Coke

[wes]

March 13, 2023

Chest + Abs:

Pre-Exhaust Super-Set:
{Dumbell Incline Flyes - 5 sets (no rest between exercises,90 sec. rest between SS)
{Dumbell Incline Press - 5 sets (no rest between exercises,90 sec. rest between SS)

Decline Flyes - 2 sets to total failure

Quad-Set:
{Roman - Chair-Situps - 2 X failure
{Crunches -2 X failure
{Roman - Chair-Situps - 2 X failure
{Crunches - 2 X failure
No rest at all between exercises....then 60 or so seconds rest,then back at it)

ON A MISSION

[wes]

March 13, 2023

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

Meal # 2:
4 whole eggs over easy
oven fries = ( 2 baked potatoes = 2 potatoes cut into French fry shaped wedges,spray bottom of baking tray/pan with Pam,then spray the tops of the "fries" and bake)
8 oz. OJ
water

Meal # 3:
chicken breast
1 cup of white rice
steamed asparagus
16 oz. water

Meal # 4:
chicken breast sandwich on 2 slices of rye bread
lettuce & tomato
Dijon mustard
1 cup yogurt
12 oz. Diet Coke

Meal # 5"
1 scoop vanilla flavor whey in water
2 Tbsp. Sugar-Free Orange flavored Metamucil
(TASTES JUST LIKE A CREAMSICLE....a delicious way to get all important extra fiber into your diet.....try it out,and thank me later)

SNACK:
small bowl of chips watching a movie
water