Author Topic: Wes - My Training & Diet Journal  (Read 41361 times)

wes

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Re: Wes - My Training & Diet Journal
« Reply #350 on: June 05, 2023, 10:13:40 AM »
June 05, 2023
Quads,Hamstrings,Calves:


Leg Press - 5 sets
Leg Extensions - 4 sets
Adductor Machine - 1 X failure

Seated Leg Curls - 4 sets
Stiff-Legged Deadlifts On Platform - 2 sets (trying to "unhinge" my lower back)  :(

Leg Press Calf Extensions - 5 sets

Good workout for the second week in....will add more volume soon....back is a mess but fuck it.

wes

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Re: Wes - My Training & Diet Journal
« Reply #351 on: June 05, 2023, 10:14:57 AM »
June 05, 2023

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

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

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

I was gonna eat one more time but fell asleep for hours.

wes

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Re: Wes - My Training & Diet Journal
« Reply #352 on: June 06, 2023, 07:31:15 AM »
June 06, 2023

Chest,Back,Traps:


Smith Inclines - 5 sets
DB Flyes - 3 sets
Seated Machine Bench Press - 2 sets

Lat Pulldowns - 4 sets
Seated Cable Rows - 4 sets
Straight-Arm Pulldowns - 2 sets

DB Shrugs - 2 sets

Good one!!  8)

wes

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Re: Wes - My Training & Diet Journal
« Reply #353 on: June 06, 2023, 07:32:05 AM »
June 06, 2023

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

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

Meal # 3:
chicken breast
1/2 cup white rice
1 cup green beans
12 oz. Diet-Coke

Meal # 4:
1 scoop of whey in water

IroNat

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Re: Wes - My Training & Diet Journal
« Reply #354 on: June 07, 2023, 03:38:45 AM »
June 06, 2023



-----------------10 oz. OJ-----------



 :D


wes

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Re: Wes - My Training & Diet Journal
« Reply #355 on: June 07, 2023, 05:01:02 AM »

 :D


If the glove fits.....he`s full of shit!!  :D

wes

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Re: Wes - My Training & Diet Journal
« Reply #356 on: June 07, 2023, 05:03:01 AM »
June 07, 2023

Rest Day

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Re: Wes - My Training & Diet Journal
« Reply #357 on: June 07, 2023, 09:54:57 AM »
June 07, 2023

Meal # 1:
10 oz. Greek yogurt
1 banana
2 coffees

Meal # 2:
4 whole eggs scrambled
2 slices of ham
8 oz. water

Meal # 3:
chicken breast
1 cup green beans
12 oz. Diet-Coke

Meal # 4:
1 pork chop
baked potato
1 cup green beans
applesauce
12 oz. Diet-Coke

wes

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Re: Wes - My Training & Diet Journal
« Reply #358 on: June 08, 2023, 06:49:53 AM »
June 08, 2023

Shoulders + Neck:


Seated Machine Press - 3 sets
DB Laterals - 3 Triple Drop-Sets (agonizing)
Face - Pulls 3 sets

Lying Plate Neck Raises - 3 sets

I missed delts and arms last week due to being so sore and my fucked up back,hence the lowish volume.

I`ll probably regret doing those Triple Drop-Sets tomorrow.
  :'(

wes

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Re: Wes - My Training & Diet Journal
« Reply #359 on: June 08, 2023, 06:51:21 AM »
June 08, 2023

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

Meal # 2:
4 whole eggs
1 baked potato
12 oz. Diet-Coke

Meal # 3:
ground beef patty
1 baked potato
1 cup of green beans
10 oz. water

Meal # 4:
3 containers of Greek yogurt

wes

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Re: Wes - My Training & Diet Journal
« Reply #360 on: June 09, 2023, 08:02:23 AM »
June 09, 2023

Biceps,Triceps,Forearms,Lower Back:


Super-Set:
{Cable Curls - 5 sets
{Pressdowns - 5 sets

Bent Forward Triceps Cable Exts.- 2 sets

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

Hoist Back Ext. Machine - 3 sets 20-30 reps


I missed arms last week so didn`t wanna go nuts on them.

I also tried some hips thrusts on the Smith Machine very light.....never did them before....felt a pinch on the 3rd. set so I stopped......then I hung from a chinup bar for as long as I could doing a few reps of knees up.....not bad but when I got home and stepped out of my car............my back was fucked......Hunchback Of Peace.  :D

Gonna start doing what Krank recommended starting tomorrow morning.

wes

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Re: Wes - My Training & Diet Journal
« Reply #361 on: June 09, 2023, 08:03:39 AM »
June 09, 2023

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

Meal # 2:
4 whole eggs
1 baked potato
16 oz. water

Meal # 3:
chicken breast
1/2 cup white rice
1 cup green beans
12 oz. Diet-Coke

Meal # 4:
1 scoop of whey in water

wes

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Re: Wes - My Training & Diet Journal
« Reply #362 on: June 10, 2023, 01:22:32 PM »
Weekends off for now,though I did hobble/walk on a track for around 2 miles.

wes

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Re: Wes - My Training & Diet Journal
« Reply #363 on: June 11, 2023, 03:12:08 AM »
June 10,2023

Meal # 1:
one scoop of whey in water

Meal # 2:
2 Filet-O-Fish sandwiches
water
Was on the road for hours and said fuck it.....tasted great!

Meal# 3:
chicken breast
mashed potatoes
steamed broccoli
12 oz. Diet-Coke

Meal# 4:
chicken breast
mashed potatoes
steamed broccoli
12 oz. Diet-Coke

wes

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Re: Wes - My Training & Diet Journal
« Reply #364 on: June 12, 2023, 07:20:55 AM »
June 12, 2023

Quads,Hamstrings,Calves:


Leg Press - 6 sets
Leg Extensions - 4 sets
Adductor Machine - 2 sets

Seated Leg Curls - 6 sets

Leg Press Calf Raises - 6 sets

wes

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Re: Wes - My Training & Diet Journal
« Reply #365 on: June 12, 2023, 07:36:14 AM »
June 12, 2023

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

Meal # 2:
4 whole eggs scrambled
5 turkey sausage links
12 oz. water

Meal # 3:
baked chicken breast
1/2 cup white rice
1 cup green beans
12 oz. water

Meal # 4:
1 scoop of whey in water

wes

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Re: Wes - My Training & Diet Journal
« Reply #366 on: June 15, 2023, 06:36:15 AM »
June 15, 2023

Chest,Back,Traps,Calves:


Smith Machine Inclines - 5 sets (after 2 light warm-up sets)
Low Incline DB Flyes - 3 sets
Seated Bench Press Machine - 2 sets

Lat Pulldowns - 4 sets
Seated Rows on Machine - 4 sets
Straight-Arm Pulldowns - 2 sets

DB Shrugs - 3 sets

Rotary Calf Machine - 6 sets

GOOD ONE!!

wes

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Re: Wes - My Training & Diet Journal
« Reply #367 on: June 15, 2023, 06:37:11 AM »
June 15, 2023

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

Meal # 2:
4 whole eggs scrambled
5 turkey sausage links
16 oz. water

Meal # 3:
2 slices of pizza
16 oz. Diet-Coke

Meal # 4:
1 scoop of whey in water
2 Tbsp. of natty peanut butter

wes

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Re: Wes - My Training & Diet Journal
« Reply #368 on: June 16, 2023, 06:21:35 AM »
June 16, 2023

Shoulders,Arms,Forearms:


Dumbbell Lateral Raise- 4 Triple-Drop Sets (FUCKING BRUTAL G-FORCE FACE)
Face-Pulls - 5 sets
Seated Press Machine - 1 to failure

Super-Set # 1:
{Seated Alternate DB Curls - 3 sets
{Lying Dumbbell Extensions - 3 sets

Super-Set # 2:
{Preacher Curls - 3 sets
{Seated French Press - 3 sets

Super-Set # 3:
{Hoist Curls Machine - 2 sets
{Triceps Pressdowns - 2 sets

Bent-Forward Cable Extensions - 2 sets

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

GREAT FUCKING WORKOUT!!

wes

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Re: Wes - My Training & Diet Journal
« Reply #369 on: June 16, 2023, 06:23:04 AM »
June 16, 2023

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

Meal # 2:
4 whole eggs scrambled
5 turkey sausage links
16 oz. water

Meal # 3:
Ground beef patty
baked potato
12 oz. Diet-Coke

Meal # 4:
1 scoop of whey in water

wes

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Re: Wes - My Training & Diet Journal
« Reply #370 on: June 17, 2023, 08:18:50 AM »
June 17th. + 18th. REST DAYS

wes

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Re: Wes - My Training & Diet Journal
« Reply #371 on: June 17, 2023, 08:20:21 AM »
June 17, 2023

Meal # 1:
4 whole eggs scrambled
5 turkey sausage links
1 banana
12 oz. water

Meal # 2:
Ground beef patty
1/2 cup rice
12 oz. Diet-Coke

Meal # 3:
1 scoop of whey in water
bowl of fresh strawberries

IroNat

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Re: Wes - My Training & Diet Journal
« Reply #372 on: June 17, 2023, 11:18:13 PM »
Good stuff, Wes.

wes

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Re: Wes - My Training & Diet Journal
« Reply #373 on: June 18, 2023, 01:20:36 AM »
Thanks Nat!  :)

wes

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Re: Wes - My Training & Diet Journal
« Reply #374 on: June 18, 2023, 05:36:28 AM »
June 18, 2023

Meal # 1:
1 scoop of whey in water
1 banana

Meal # 2:
2 bowls of frosted mini-wheats

Meal # 3:
Ground beef patty
1/2 cup rice
12 oz. Diet-Coke

Meal # 4:
Ground beef patty
12 oz. Diet-Coke