Wes - My Training & Diet Journal

[wes]

March 14, 2023

Back/Lats,Traps,Neck:

Deadlifts - 4 sets (after 2 lighter warmup sets)
Lying Prone Incline DB Rows - 4 sets
Dumbell Pullovers- 4 sets

Barbell Shrugs - 3 sets

Lying Neck Plate Raises- 4 sets


Got it done early and went as heavy as I could for reps in good form !

[wes]

March 14th. 2023

Trained in a fasted state.....just water and coffee.

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

Meal # 2:
4 whole eggs over easy
2 slices of rye toast lightly buttered
12 oz. OJ

Meal #  3:
RTD protein drink (30 gms, of protein)
1 banana
(wouldn`t have had this but I was late on prepping solid food)

Meal # 4:
chicken breast
sweet potatoes
steamed broccoli
Crystal-Lite

Meal # 5:
ground beef patty
1 cup cottage cheese
Crystal-Lite


SNACK:
cheddar cheese & Ritz crackers

[wes]

March 15, 2023

I threw on Paranoid by Sabbath and got fucking busy......trained fast and hard!!

Shoulders & Calves:
Seated Dumbell Press - 4 sets (1+1/2 reps = one rep....BRUTAL)

Dumbell Laterals Behind Back - 3 sets (drop-sets.....tried to equal the amount of reps that I got on the first set with the 2nd. set......IMPOSSIBLY BRUTAL)

Wide Grip Barbell Upright Rows - 3 sets (to nipple height only)

Bent-Over Laterals - 5 sets

Standing Calf Raises - 6 sets (plus 1/2 reps at the end of each set followed by static holds and stretches.......doing calves 2 X a week now)

ON A MISSION

[wes]

March 15, 2023

I trained in a fasted state as usual.

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

Meal # 2:
3 whole eggs
5 strips of bacon
2 slices of lightly buttered rye toast
Crystal-Lite

Meal # 3:
24 oz. yogurt
1 Tbsp. natty PB
1 banana
20 oz. bottle of water

Meal # 4:
baked chicken breast
sweet potatoes
steamed broccoli
12 oz. Diet Coke

[IroNat]

March 15, 2023

I threw on Paranoid by Sabbath and got fucking busy......trained fast and hard!!

Shoulders & Calves:
Seated Dumbell Press - 4 sets (1+1/2 reps = one rep....BRUTAL)

Dumbell Laterals Behind Back - 3 sets (drop-sets.....tried to equal the amount of reps that I got on the first set with the 2nd. set......IMPOSSIBLY BRUTAL)

Wide Grip Barbell Upright Rows - 3 sets (to nipple height only)

Bent-Over Laterals - 5 sets

Standing Calf Raises - 6 sets (doing calves 2 X a week now)

ON A MISSION

Good one.

[wes]

Good one.

Thanks brother!!

[wes]

March 16, 2023

Biceps & Triceps:

Absolutely no rest between exercises and just a short rest between Super-Sets!

Super-Set # 1:
{Seated Alternate DB Curls - 4 sets
{Skullcrushers - 4 sets (used an E-Z Curl bar on these)

Super-Set # 2:
{Ez-Bar Curls - 4 sets
{Seated One-Arm DB extensions - 4 sets

Super-Set # 3:
{Bent Forward DB Concentration Curl - 2 sets
{Triceps Dips Between Benches - 2 sets

Looking far better by the week, and getting stronger at almost every workout!

ON A MISSION

[wes]

March 16, 2023

I trained in a fasted state as usual.

Meal # 1: Post-Workout:
1 scoop of whey in water
1 cup steel cut oats mixed into shake dry
2 Tbsps. of honey
1 banana
20 oz. bottled water

Meal # 2:
tomato and cheese omelette
{made with 5 whole eggs,one slice of cheese,and some thinly sliced tomato}
Crystal-Lite

Meal # 3:
chicken breast
sweet potatoes
steamed broccoli
Crystal-Lite

Meal # 4:
RTD protein drink (30 gms, of protein)

I planned on one more light solid meal but I feel asleep and woke up feeling like shit so I drank that RTD protein instead.

STRICTLY BUSINESS

[wes]

March 17, 2023

This is NOT the workout I intended on doing today.....I`ve been having stomach issues since late last night.

Didn`t want to miss a day of training so I figured I`d just get some blood into the legs and do the best I could do under the circumstances.

Quads & Hamstrings:

Super-Set:
{Goblet Squats - 4 sets
{DB RDL - 4 sets

Pathetic,I know but I got a good pump just the same.....skipped Calves since they are still sore from Tuesday.

I feel so shitty it was all I could manage.

Just gonna`  eat as well  as possible and hope this clears up.

ON A MISSION

[wes]

March 17, 2023

I can`t list yesterdays eating because I  was unable to eat very much at all.

[wes]

March 18, 2023

Forearms:

Super-Set # 1:
{Wrist Curls - 4 sets
{Reverse Wrist Curls - 4 sets  (E-Z Curl bar)

Super-Set # 2:
{Wrist Roller - 3 sets
{Hand Grippers - 3 sets

Still having stomach issues but feeling far better than I did yesterday...thank God!

ON A MISSION

[wes]

March 18, 2023

Meal # 1 Pre-Workout:
RTD protein shake

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

I`ve decided to just "graze" on foods that I think will not bother my stomach.....interior abdominal wall feels inflamed almost like when I  had the Gall Bladder attack but not as bad.

Just gonna` eat yogurt,cottage cheese,a few hard boiled eggs,shakes made with water etc.

My fridge is stocked with beef,chicken,fish,and eggs but not today.....this shits painful.....just hoping it passes.

[wes]

March 19, 2023

REST DAY

[wes]

March 20, 2023
Chest:
Going light today....I`ve been having issues with my digestive tract.....my abdominal wall is inflamed....I can`t eat like I normally do but will do what  I can, until this hopefully passes.

Flyes - 6 sets (high reps,short rest periods)

I feel terrible but I`m glad I did this.....nice full pump with a burn....I kind of feel better physically also.....weird.......any way,under the circumstance,it was better than doing nothing at all.

ON A MISSION

[wes]

March 21, 2023

Back:

Two-Arm Dumbell Rows - 5 sets (high reps,short breaks)

I should be good to go tomorrow!

ON A MISSION

[wes]

March 22, 2023

Shoulders:
Seated DB Press - 4 sets
DB Laterals - 3 sets (3 Triple Drop-Sets.....painful as fuck)
Bent-Over Laterals - 5 sets

Feeling pretty much back to normal !! 

ON A MISSION

[wes]

March 22, 2023

I trained in a fasted state per usual.... for now anyway.

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

Meal # 2:

[IroNat]

March 22, 2023

Shoulders:
Seated DB Press - 4 sets
DB Laterals - 3 sets (3 Triple Drop-Sets.....painful as fuck)
Bent-Over Laterals - 5 sets

Feeling pretty much back to normal !! 

ON A MISSION