Author Topic: Wes - My Training & Diet Journal  (Read 31271 times)

wes

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Re: Wes - My Training & Diet Journal
« Reply #200 on: March 01, 2023, 06:17:09 AM »
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 ;D )
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

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Re: Wes - My Training & Diet Journal
« Reply #201 on: March 02, 2023, 09:53:00 AM »
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  :D

wes

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Re: Wes - My Training & Diet Journal
« Reply #202 on: March 02, 2023, 09:54:41 AM »
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

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Re: Wes - My Training & Diet Journal
« Reply #203 on: March 03, 2023, 05:45:48 AM »
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  ;D ) 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

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Re: Wes - My Training & Diet Journal
« Reply #204 on: March 03, 2023, 05:46:36 AM »
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)   :D

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

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Re: Wes - My Training & Diet Journal
« Reply #205 on: March 04, 2023, 03:58:09 AM »
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

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Re: Wes - My Training & Diet Journal
« Reply #206 on: March 04, 2023, 04:00:27 AM »
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

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Re: Wes - My Training & Diet Journal
« Reply #207 on: March 05, 2023, 10:11:27 AM »
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

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Re: Wes - My Training & Diet Journal
« Reply #208 on: March 06, 2023, 06:16:47 AM »
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

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Re: Wes - My Training & Diet Journal
« Reply #209 on: March 06, 2023, 08:07:38 AM »
Don't overdue it.

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

 ;)


wes

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Re: Wes - My Training & Diet Journal
« Reply #210 on: March 06, 2023, 11:55:46 AM »
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.

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Re: Wes - My Training & Diet Journal
« Reply #211 on: March 07, 2023, 08:59:08 AM »
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

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Re: Wes - My Training & Diet Journal
« Reply #212 on: March 08, 2023, 05:29:31 AM »
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

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Re: Wes - My Training & Diet Journal
« Reply #213 on: March 08, 2023, 05:31:16 AM »
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

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Re: Wes - My Training & Diet Journal
« Reply #214 on: March 09, 2023, 06:28:52 AM »
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

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Re: Wes - My Training & Diet Journal
« Reply #215 on: March 09, 2023, 06:31:50 AM »
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

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Re: Wes - My Training & Diet Journal
« Reply #216 on: March 10, 2023, 09:48:20 AM »
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

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Re: Wes - My Training & Diet Journal
« Reply #217 on: March 10, 2023, 09:49:08 AM »
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

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Re: Wes - My Training & Diet Journal
« Reply #218 on: March 11, 2023, 07:25:05 AM »
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  :'(

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Re: Wes - My Training & Diet Journal
« Reply #219 on: March 11, 2023, 07:26:54 AM »
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

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Re: Wes - My Training & Diet Journal
« Reply #220 on: March 11, 2023, 10:58:38 AM »
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

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Re: Wes - My Training & Diet Journal
« Reply #221 on: March 11, 2023, 06:07:44 PM »
Thanks Nat....been doing these on and off for years now.

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Re: Wes - My Training & Diet Journal
« Reply #222 on: March 12, 2023, 06:46:00 AM »
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

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Re: Wes - My Training & Diet Journal
« Reply #223 on: March 13, 2023, 06:43:38 AM »
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

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Re: Wes - My Training & Diet Journal
« Reply #224 on: March 13, 2023, 06:45:23 AM »
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