Author Topic: Wes - My Training & Diet Journal  (Read 31318 times)

IroNat

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Re: Wes - My Training & Diet Journal
« Reply #175 on: February 18, 2023, 06:33:23 AM »
Feb. 17, 2023

Trained in a fasted state

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

Meal # 2:
6 oz. chicken breast
sliced tomato
1 cup yogurt

Meal # 3:
6 oz. chicken breast
4 slices of cheese
1 cup yogurt

Meal # 4:
Ground beef patty
salad

Had a bowl of potato chips with some Crystal-Lite watching some movies last night.

I'd contact Crystal Light for a possible sponsorship deal.

 :D

wes

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Re: Wes - My Training & Diet Journal
« Reply #176 on: February 18, 2023, 10:04:42 AM »
I'd contact Crystal Light for a possible sponsorship deal.

 :D
I`ll get right on it!  :D

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Re: Wes - My Training & Diet Journal
« Reply #177 on: February 19, 2023, 09:23:56 AM »
Feb. 19, 2023

Meal # 1:
3 eggs
turkey sausage
2 slices WW toast w butter
8 oz. OJ

Meal # 2:
1 scoop of whey in water
1 Tbsp. natty PB

Meal # 3:
Chicken parm with spaghetti
1 cup yogurt

Meal # 4:
Chicken parm with spaghetti
1 cup yogurt

Small bowl of chips watching movies.

wes

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Re: Wes - My Training & Diet Journal
« Reply #178 on: February 20, 2023, 11:04:44 AM »
Feb. 20, 2023

Chest & Abs:

DB Inclines - 5 sets (bench set at 30 degrees)
DB Flyes - 5 sets (held each rep at the bottom for 2 - 3 seconds)
Elevated Push-Ups - 2 sets (feet on bench done between push-up bars)

Super-Set:
{Crunches - 2 sets
{Lying Leg Raises - 2 sets

Huge pump + burn......went up in poundage and reps again.

wes

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Re: Wes - My Training & Diet Journal
« Reply #179 on: February 20, 2023, 11:05:41 AM »
Feb. 20, 2023

Trained in a fasted state.

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

Meal # 2:
Chicken parm with spaghetti

Meal # 3:
Chicken parm with spaghetti
1 cup yogurt

Meal # 4:
2 scoops whey in water
1 Tbsp. natty PB

Primemuscle

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Re: Wes - My Training & Diet Journal
« Reply #180 on: February 20, 2023, 12:16:40 PM »
Jan. 31, 2023

Chest & Abs:

DB Inclines - 4 sets {bench set at 30 degrees}
DB Flyes - 4 sets

Super-Set:
{Crunches - 2 X failure
{Lying Leg Raises - 2 X failure


Went much heavier today.....I was so freakin` sore for the last few days I could barely function.

Be careful not to overdo the training. A little sore is a good sign, but a lot sore isn't. But hey, what do I know. I have been replacing the exterior lighting fixtures on my house with those which have built-in LEDs. An hour of climbing up and down a ladder and I am sore for several days... see what you may have to look forward to in several years. Getting old is not nice.  ;D

wes

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Re: Wes - My Training & Diet Journal
« Reply #181 on: February 21, 2023, 05:47:34 AM »
Be careful not to overdo the training. A little sore is a good sign, but a lot sore isn't. But hey, what do I know. I have been replacing the exterior lighting fixtures on my house with those which have built-in LEDs. An hour of climbing up and down a ladder and I am sore for several days... see what you may have to look forward to in several years. Getting old is not nice.  ;D
you`re preaching to the choir my friend !!  :)

I was sore as Hell a couple of weeks ago.....too sore.  ;D

wes

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Re: Wes - My Training & Diet Journal
« Reply #182 on: February 21, 2023, 05:48:42 AM »
Feb. 21, 2023

Upper Back,Lats,Traps:

Barbell Rows - 4 sets
DB Pullovers - 4 sets
Two-Arm DB Rows - 3 sets
DB Shrugs - 3 sets

Went up in poundage on everything once again .....a pretty good day.

Tomorrow I`m gonna` start doing Deadlifts but never too heavy, just reps of 10 or more for lower back integrity, plus I`m switching neck to tomorrow aka shoulder day.... along with some Kettlebell Swings.

wes

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Re: Wes - My Training & Diet Journal
« Reply #183 on: February 21, 2023, 05:50:32 AM »
Feb. 21, 2023

As usual,I trained in a fasted state.

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

Meal # 2:
Chicken parm with spaghetti (all gone)

SNACK:
2 chocolate rice cakes with natty PB
8 oz. whole milk

Meal # 3:
Ground beef patty
2 slices of cheese
green beans

Meal # 4:
chicken breast
16 oz. yogurt
2 chocolate rice cakes with natty PB

wes

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Re: Wes - My Training & Diet Journal
« Reply #184 on: February 22, 2023, 08:39:58 AM »
Feb. 22, 2023

Shoulders:

Seated Dumbell Press - 5 sets
Dumbell Laterals Behind Back - 3 sets (Triple Drop-Sets.....fucking pain city)
Bent-Over Laterals - 5 sets


Great workout, but I was planning on starting to deadlift once again plus KB Swings and neck but my lower back goes out on me once in a great while and today was one of those days.....I`ll get them going next week though if all is well,not trying to get injured.

wes

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Re: Wes - My Training & Diet Journal
« Reply #185 on: February 22, 2023, 11:29:15 AM »
Feb. 22, 2023

Trained in a fasted state as usual.

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

Meal # 2:
Ground beef patty
1 cup rice
green beans

Meal # 3:
Ground beef patty
green beans

Meal # 4:
tuna with a Tbsp. of Mayo
1 cup of rice

wes

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Re: Wes - My Training & Diet Journal
« Reply #186 on: February 23, 2023, 04:29:05 AM »
Feb. 23, 2023

Biceps,Triceps,Forearms:


Super-Set # 1:
{Seated DB Curls - 4 sets
{Lying DB Triceps Extensions - 4 sets

Super-Set # 2:
{EZ-Bar Curls - 4 sets
{Seated Triceps EZ-Bar Extensions - 4 sets

Swingbell Curls - 1 X failure

Triceps Dips Between Benches - 2 X failure

Super-Set # 3:
{Barbell Wrist Curls - 4 sets
{Barbell Reverse Wrist Curls - 4 sets

Trained as heavy as I could for the various rep ranges I got,and no rest between exercises until Super-Set was finished obviously, and then I rested only long enough to change weight,get a sip or two of water,take a few deep breaths, and then right back at it.

I feel as though I`m getting into far better training condition, and I`m looking much better already.

I`M ON A FUCKING MISSION !!

wes

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Re: Wes - My Training & Diet Journal
« Reply #187 on: February 23, 2023, 04:31:28 AM »
Feb. 23,2023

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

Meal # 2:
4 egg omelette with tomato slices and shredded cheese
turkey sausage
1 slice WW bread with butter
8 oz. OJ

Meal # 3:
24 oz. yogurt
5 slices of cheese

Meal # 4:
Broiled BBQ chicken breast
Steamed broccoli

SNACK:
2 chocolate rice cakes with natty PB
8 oz. whole milk

IroNat

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Re: Wes - My Training & Diet Journal
« Reply #188 on: February 23, 2023, 04:59:58 AM »
You are kicking azz my brother.

wes

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Re: Wes - My Training & Diet Journal
« Reply #189 on: February 23, 2023, 08:09:43 AM »
You are kicking azz my brother.
Thanks buddy,I`m on a roll !  :)

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Re: Wes - My Training & Diet Journal
« Reply #190 on: February 24, 2023, 06:54:03 AM »
Feb. 24, 2023

Quads,Hamstrings,Calves:


Front Squats - 4 sets (heels on 2X4 block,narrow stance,toes pointed straight ahead,rock bottom,non-lock, in a piston like motion.....OUCH!!)

Split Squats - 4 sets (front foot elevated on a platform to accentuate quads over glutes)

DB Lunges - 2 sets (would have done more but I could barely stand)

Super- Set:
{Lying Leg Curls - 6 sets
{Standing Calf Raises - 6 sets (did half reps at the end of each set to extend the set)

Very short rest periods per usual.  :P

wes

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Re: Wes - My Training & Diet Journal
« Reply #191 on: February 24, 2023, 06:55:21 AM »
Feb. 24, 2023

TRAINED IN A FASTED STATE AS USUAL.

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

Meal # 2:
Broiled BBQ chicken breast
Steamed broccoli
2 cups yogurt

Meal # 3:
Huge ground beef patty
tomato slices
16 oz. coconut water

Meal # 4:
chicken breast
salad with low sugar dressing
Crtstal-Lite


wes

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Re: Wes - My Training & Diet Journal
« Reply #192 on: February 25, 2023, 09:12:46 AM »
Feb. 25, 2023

REST DAY  ;D


Meal # 1:
2 scoops of whey in water
2 cups steel cut oats mixed into shake
2 Tbsps. of natty PB
(did NOT feel like cooking this AM)

Meal # 2:
ground beef patty
1 sliced tomato
2 cups yogurt
Crystal-Lite

Meal # 3:
broiled chicken breast
salad with low sugar dressing
8 oz. yogurt

Meal # 4:
ground beef patty
2 Tbsp, of natty PB
8 oz. milk

wes

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Re: Wes - My Training & Diet Journal
« Reply #193 on: February 26, 2023, 05:41:36 AM »
Feb. 26, 2023

Meal # 1:
Protein Pancakes (added an extra egg 1 + 1/2 scoops of vanilla whey to regular pancake mix)
coffee

Meal # 2:
steak
salad with low sugar dressing
Crystal-Lite

Meal # 3:
chicken breast
green beans
8 oz. yogurt
water

Meal # 4:
chicken breast
green beans
Crystal-Lite

IroNat

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Re: Wes - My Training & Diet Journal
« Reply #194 on: February 26, 2023, 07:11:07 AM »
So, what is going on with the eating?

Low calorie?

wes

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Re: Wes - My Training & Diet Journal
« Reply #195 on: February 26, 2023, 02:04:35 PM »
So, what is going on with the eating?

Low calorie?
I lowered my complex carbs a bit in an effort to tighten up a bit,also eating more fats than I usually do,and more beef.....not many eggwhies but whole eggs instead......I couldn`t train for over 2 months and ate like shit.....I was totally depressed because before that I was progressing nicely.

Once I get into full training onslaught mode I`ll increase cals.

I`m looking better and leaner right now and have lost no weight, just fat.

wes

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Re: Wes - My Training & Diet Journal
« Reply #196 on: February 27, 2023, 11:20:45 AM »
Feb. 27, 2023

Chest & Abs:

Dumbell Inclines - 5 sets (bench set at 30 degrees to emphasize pecs)
Dumbell Flyes - 5 sets (done very slow and controlled to increase TUT)
Elevated Pushups - 2 sets max reps (done between pushup bars with feet on a high chair)

Quad-Set:
{Crunches - 2 X failure
{Lying Leg Raises - 2 X failure
{Crunches - 2 X failure
{Lying Leg Raises - 2 X failure

^^^^done with no rest between exercises

Trained using 60 second rest periods.....pyramid style....all my poundages went up once again.

I`m on a mission baby!!   :)

wes

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Re: Wes - My Training & Diet Journal
« Reply #197 on: February 27, 2023, 11:22:35 AM »
Feb. 27, 2023

As usual I trained in a fasted state.

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

Meal # 2:
5 egg cheese and tomato omelette
12 oz. OJ

Meal # 3:
Broiled chicken breast
1/2 cup white rice
green beans
Crystal-Lite

Meal # 4:
Broiled chicken breast
1/2 cup white rice
green beans
Crystal-Lite

wes

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Re: Wes - My Training & Diet Journal
« Reply #198 on: February 28, 2023, 02:33:34 PM »
Feb. 28, 2023

Meal # 1:
1+1/2 scoops of whey in water
1 cup steel cut oats mixed into shake

Meal # 2:
ground beef patty
1/2 cup white rice with fake butter spray
Crystal-Lite

Meal # 3:
ground beef patty
1/2 cup white rice with fake butter spray
Crystal-Lite

Meal # 4:
1 scoop whey in water
2 Tbsp, of natty PB
10 oz. yogurt

wes

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Re: Wes - My Training & Diet Journal
« Reply #199 on: March 01, 2023, 06:14:57 AM »
March 01, 2023

Shoulders:

Seated DB Press - 4 sets
Behind The Back DB Laterals - 4 sets
Bent-Over Laterals - 4 sets
Gironda Dumbell Swings - 2 sets (finishing movement,very high reps and very effective)


^^^^