Wes - My Training & Diet Journal

[wes]

April 22 + 23
Just grazed all weekend eating small amounts of food all day long.

[wes]

April 24, 2023

Quads,Hamstrings,Calves:
Leg Press - 7 sets
Bulgarian Split Squats - 4 sets
Leg Extensions - 4 sets
Adductor Machine - 1 set to failure

Seated Leg Curls - 6 sets

Super-Set
{Leg Press Calf Ext. - 4 sets
{One-Legged Calf Raise - 4 sets

ON A MISSION

[wes]

April 24, 2023

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

Meal # 2:
turkey sub - lettuce,tomato,provolone cheese
handful of potato chips
Diet-Coke

Meal # 3:
turkey sandwich - lettuce,tomato,provolone cheese
handful of potato chips
Diet-Coke

Meal # 4:
RTD 40 gram protein shake

STRICTLY BUSINESS

[wes]

April 25, 2023
Chest + Abs:
Smith Machine Inclines - 5 sets
Dumbell Flyes - 4 sets
Dips - 3 sets

Triceps Pressdowns - 3 sets (light....very high reps)

Roman Chair Situps - 3 sets

ON A MISSION

[IroNat]

Good stuff, my friend.

[wes]

Good stuff, my friend.

Thanks Nat!! 

[wes]

April 25, 2023

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

Meal # 2:
turkey sub - lettuce,tomato,provolone cheese
handful of potato chips
Diet-Coke

Meal # 3:
2 whole eggs,4 eggwhites scrambled
4 turkey sausage links
1 slice rye toast
10 oz. OJ

Meal # 4:
RTD 40 gram protein shake

STRICTLY BUSINESS

[wes]

April 26, 2023

Back + Traps:
V-Bar Lat Pulldowns - 4 sets
Seated Cable Rows - 4 sets
Straight-Arm Pulldowns - 4 sets

Dumbell Shrugs - 3 sets

Short and sweet....lower back is still out of alignment so no rows....good weight,good pump,done in 40 minutes or so.

ON A MISSION

[wes]

April 26, 2023

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

Meal # 2:
large homemade taco....large soft taco shell,ground beef,diced tomato,shredded lettuce,shredded cheese,taco mix
Diet-Coke

Meal # 3:
bowl of frosted mini wheats with whole milk

Meal # 4:
RTD 30 gram protein shake

Meal # 5:
tuna melt sandwich,= 1 can tuna,2 slices wheat bread,mayo,2 slices of provolone cheese
Crystal-Lite

STRICTLY BUSINESS

[wes]

April 27, 2023

Shoulders + Calves:
DB Lateral Raise - 4 sets
Wide Grip Upright Rows - 4 sets (to lower pec height)
Bent-Over Laterals - 4 sets

Standing Calf Raises - 5 sets

ON A MISSION

[wes]

April 27, 2023

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

Meal # 2:
large homemade taco....large soft taco shell,ground beef,diced tomato,shredded lettuce,shredded cheese,taco mix
Diet-Coke

Meal # 3:
2 whole eggs + 4 eggwhites
4 turkey sausage links
2 slices of rye toast
10 oz. OJ

Meal # 4:
RTD 30 gram protein shake

STRICTLY BUSINESS

[wes]

April 28, 2023

Biceps/Triceps,Forearms:

Super-Set #1 :
{Seated Dumbell Curls - 4 sets
{Seated Triceps Extensions - 4 sets  (EZ-Kurl Bar)

Super-Set # 2 :
{Wide Grip Cable Curls - 4 sets
{Triceps Pressdowns - 4 sets


Super-Set:
{Reverse Wrist Curls - 4 sets
{Wrist Curls - 4 sets

ON A MISSION

[wes]

May 30, 2023

Quads,Hamstrings,Lower Back,Calves:
Unilateral Leg Press - 4 sets
Leg Extensions - 3 sets
Seated Leg Curls - 4 sets

Lower-Back Extension Machine - 3 sets

Leg Press Calf Raises - 4 sets

I hope I can walk tomorrow after missing 4 weeks.....felt great to train again.

[wes]

May 30, 2023

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

Meal # 2:
omelette made with 2 whole eggs and 4 eggwhites and some steamed green pepper strips
10 oz. OJ

Meal # 3:
chicken breast
1/2 cup white rice
12 oz. Crystal-Lite

Meal # 4:
2 cans of water packed tuna
1 Tbsp. mayo mixed in
small handful of potato chips
10 oz. water

[IroNat]

One day at a time, brother.

[wes]

One day at a time, brother.

I hear ya` my friend!!

Gonna train 4 days a week for a bit before ramping it back up to 6 days.

[oldtimer1]

What's your split Wes? Also what do you think about the bro split that so many are using today? Meaning something like, Monday-chest; Tuesday-back; Wednesday-delts; Thursday-legs and Friday-arms. Never heard of anyone doing the bro split back in the day.

[wes]

What's your split Wes? Also what do you think about the bro split that so many are using today? Meaning something like, Monday-chest; Tuesday-back; Wednesday-delts; Thursday-legs and Friday-arms. Never heard of anyone doing the bro split back in the day.

I like to hit legs on Monday Rich,since they are a weak point,and I`m freshest from resting on the weekend. and most other idiots are in gangs of 10 doing sloppy benches.

I get the bigger bodyparts out of the way early in the week when I am at at my freshest and well rested.....biggest to smallest in that order:

Mon - Legs
Tues. - Chest
Wed. - Back
Thurs. - Shoulders
Fri. - Arms

I usually rest on weekends, but at times I hit forearms and neck and more Calves on Sat. depending on how the week went.

Glad you`re back old friend. 

[oldtimer1]

I like to hit legs on Monday Rich,since they are a weak point,and I`m freshest from resting on the weekend. and most other idiots are in gangs of 10 doing sloppy benches.

I get the bigger bodyparts out of the way early in the week when I am at at my freshest and well rested.....biggest to smallest in that order:

Mon - Legs
Tues. - Chest
Wed. - Back
Thurs. - Shoulders
Fri. - Arms

I usually rest on weekends, but at times I hit forearms and neck and more Calves on Sat. depending on how the week went.

Glad you`re back old friend. 

We go all the way back to Shawn Perrine's site.  I miss that site. Amazing how it was nuked out of existence. Never heard how it was destroyed? It was filled with very knowledgeable people and the topic stayed for the most part on bodybuilding and training.  Yes, Monday is always chest day for the masses. I train at home so I never have to be concerned with equipment being used.

[wes]

We go all the way back to Shawn Perrine's site.  I miss that site. Amazing how it was nuked out of existence. Never heard how it was destroyed? It was filled with very knowledgeable people and the topic stayed for the most part on bodybuilding and training.  Yes, Monday is always chest day for the masses. I train at home so I never have to be concerned with equipment being used.

Yeah,IronAge was a great site with great people.....I miss it too.

I do some training at home but my lovely mother in-law is back and has destroyed my "weight room". 

EDIT:

Not sure if you are aware Rich but for a time Jeff Preston and Ken B. started a site mimicking IronAge to an extent called "Raw Iron".....it is now on Facebook only if I recall correctly.

[wes]

May 31, 2023

Chest,Back,Traps:
Machine Bench Press - 4 sets
DB Flyes - 4 sets

Lat Pulldowns - 4 sets
Seated Cable Rows - 4 sets

DB Shrugs - 3 sets

[wes]

May 31, 2023

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

Meal # 2:
4 whole eggs scrambled with steamed chopped green peppers
10 oz. OJ

Meal # 3:
3 Greek yogurts
16 oz. water
I was surprised that the yogurt totalled 34 gms. of protein.....was planning on baked chicken but my wife had the entire stove and oven tied up cooking for her lovely mother. 

Meal # 4:
2 cans of water packed tuna
1 Tbsp. mayo mixed in
small handful of potato chips
10 oz. water

[wes]

June 01, 2023

Meal # 1 :
4 whole eggs scrambled
4 turkey sausage links
12 oz. OJ

Meal # 2:
1 scoop whey in water

Meal # 3:
2 cans of water packed tuna
1 Tbsp. mayo mixed in
small handful of potato chips
10 oz. Diet-Coke

Meal # 4:
1 scoop whey in water

A fucked up day of eating....had an early doctors appointment,tons of errands to run, plus it was 92 degrees.....the heat just killed my appetite.

[IroNat]

A fucked up day of eating....had an early doctors appointment,tons of errands to run, plus it was 92 degrees.....the heat just killed my appetite.

 

[wes]

 

Good old Spanky!