Author Topic: Wes - My Training & Diet Journal  (Read 4818 times)

wes

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Wes - My Training & Diet Journal
« on: July 12, 2022, 12:29:14 AM »
July 11, 2022

Chest,Back,Neck,Abs:
DB Benches - 3 sets
DB Flyes - 3 sets
Elevated Pushups - 1 set to failure
Two-Arm DB Rows -  3 sets
DB Pullovers - 3 sets
DB Shrugs - 3 sets
Crunches -  3 sets to failure with rest pauses to failure `till I almost screamed  :D
Lying Plate Neck Raise - 1 set to failure

Gonna` start hitting every bodypart twice a week....haven`t done this in decades.....kept the sets to a minimum as I took off 5 days last week and I don`t want to be too sore before I hit chest again later in the week.

More exercises and sets will be added over time once I adjust to this plan.


Meal  # 1
Post - Workout
1 scoop whey in water
1/2 cup oatmeal mixed in shake
{trained on an empty stomach}

Meal  # 2
7 egg whites +1 whole egg omellette with sliced tomatoes.onions and red pepper strips
water

Meal  # 3
lean ground beer patty
mashed potatoes
baby carrots
water

Meal  # 4
chicken
rice
baby carrots
water

Meal  # 5
1 scoop whey in water

I`Meal  # 1
Post - Workout
1 scoop whey in water
1/2 cup oatmeal mixed in shake
{trained on an empty stomach}

Meal  # 2
7 egg whites +1 whole egg omellette with sliced tomatoes.onions and red pepper strips
water

Meal  # 3
lean ground beer patty
mashed potatoes
baby carrots
water

Meal  # 4
chicken
rice
baby carrots
water

Meal  # 5
1 scoop whey in water

I`ll be adding in amount of weight used as well as reps and any other pertinent things from here on in.

IroNat

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Re: Wes - Road To The 2023 Masters Nationals
« Reply #1 on: July 12, 2022, 04:05:33 AM »
Way to go, Wes.

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Re: Wes - Road To The 2023 Masters Nationals
« Reply #2 on: July 12, 2022, 09:11:32 AM »
Way to go, Wes.
Thank you my brother in iron.

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Re: Wes - Road To The 2023 Masters Nationals
« Reply #3 on: July 12, 2022, 09:13:13 AM »
July 12 2022

Shoulders + Arms:
Seated Bradford Press - 3 sets
Behind The Back Latera Raise - 3 sets
Lateral Raise Static Hold  - 1 set {until failure.....lasted to a count of 65}
Bent-Over Laterals - 3 sets {did Drop-Sets on this one}
Barbell Curls - 3 sets
Seated Hammer Curls - 2 sets
Lying DB Extensions - 3 sets
Seated one-Arm Extensions - 2 sets

As I said yesterday, I`m gonna` start hitting every bodypart twice a week so I kept the sets to a minimum as I took off 5 days last week and I don`t want to be too sore before I train again later in the week.

More exercises and sets will be added over time once I adjust to this new routine.

Meal #1: Pre-Workout
1 scoop whey in water
2 cups of coffee

Meal #2: Post-Workout
1 scoop whey in water
1 cup oatmeal mixed into shake

Meal #3:
5 whole eggs scrambled
water

Meal #4:
chicken + rice in tomato sauce with diced tomatoes and crushed tomatoes
Diet Coke

Meal #5:
Chicken Breast
salad with low fat dressing
Cottage cheese
Diet Coke

AbrahamG

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Re: Wes - Road To The 2023 Masters Nationals
« Reply #4 on: July 12, 2022, 09:41:04 PM »
Have you commenced with the TRT as of yet?

wes

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Re: Wes - Road To The 2023 Masters Nationals
« Reply #5 on: July 12, 2022, 10:33:17 PM »
Have you commenced with the TRT as of yet?
Not yet bro.but looking pretty good.

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Re: Wes - Road To The 2023 Masters Nationals
« Reply #6 on: July 13, 2022, 08:03:28 AM »
July 13 2022

Quads,Hamtrings,Calves,Foreaerms:
Front Squats -  3 sets - {very close stance, non-lock, toes pointing forward, heels on 2 X 4 block}
Goblet Squats - 3 sets -{wide stance, pause at rock bottom}
Dumbell Lunges - 3 sets
Dumbell RDL - 3 sets
Calf Raise - 5 sets
Swingbell Wrist Curls - 3 sets
Reverse Swingbell Wrist Curls - 3 sets

TRAIN HARD

Meal # 1 : Pre-Workout
1 scoop whey in water

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

Meal # 3:
chicken + rice in tomato sauce with diced tomatoes and crushed tomatoes
Diet Coke

Meal # 4:
1 pork chop
mashed potatoes
green beans
1 cup of cinnamon applesauce
water

Meal # 5:
chicken + rice in tomato sauce with diced tomatoes and crushed tomatoes
Diet Coke

IroNat

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Re: Wes - Road To The 2023 Masters Nationals
« Reply #7 on: July 13, 2022, 08:47:29 AM »
Getbig is watching...always watching.

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Re: Wes - Road To The 2023 Masters Nationals
« Reply #8 on: July 13, 2022, 03:47:04 PM »
Getbig is watching...always watching.
Kind of like Big Brother.

I glanced at your training log but will have to peruse it further tomorrow.

IroNat

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Re: Wes - Road To The 2023 Masters Nationals
« Reply #9 on: July 13, 2022, 04:01:29 PM »
Kind of like Big Brother.

I glanced at your training log but will have to peruse it further tomorrow.

It's not too exciting but thanks.

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Re: Wes - Road To The 2023 Masters Nationals
« Reply #10 on: July 14, 2022, 06:36:10 PM »
It's not too exciting but thanks.
Neither is mine.  :D

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Re: Wes - Road To The 2023 Masters Nationals
« Reply #11 on: July 15, 2022, 10:47:04 AM »
July 14 2022

Meal 1:
1 scoop whey in water

Meal 2
chicken + rice
water

Meal 3
cittage cheese
Greek yogurt
1 banana
water

Meal 4
chicken + rice
green beans
water

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Re: Wes - Road To The 2023 Masters Nationals
« Reply #12 on: July 15, 2022, 10:50:32 AM »
July 15 2022
Chest,Back,Traps,Neck:
DB Inclines -  4 sets
DB Flyes - 4 sets
Elevated Pushups - 4 sets
One-Arm DB Rows - 4 sets
DB Pullovers - 4 sets
DB Shrugs - 3 sets
Lying Plate Neck Raises - 3 sets

TRAIN HARD

Meal 1: Pre-Workout
1 scoop whey in water
2 cups of coffee

Meal 2: Post - Workout
1 scoop whey in water
1 cup oatmeal mixed in shake
1 banana

Meal 3:
omellette made with 4 whole eggs and 3 eggwhites
red pepper strips
thinly sloced tomato
chopped onions
water

Meal 4:
chicken breast
sweet potatoes
broccoli
applesauce with cinnamon
water

Meal 5 :
2 chocolate chip rice cakes with natty PB
1 banana
Greek yogurt
water

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Re: Wes - Road To The 2023 Masters Nationals
« Reply #13 on: July 15, 2022, 03:40:22 PM »
July 15 2022
Chest,Back,Traps,Neck:
DB Inclines -  4 sets
DB Flyes - 4 sets
Elevated Pushups - 4 sets
One-Arm DB Rows - 4 sets
DB Pullovers - 4 sets
DB Shrugs - 3 sets
Lying Plate Neck Raises - 3 sets

TRAIN HARD

Wouldn't training with an erection restrict bloodflow to the muscles being trained?

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Re: Wes - Road To The 2023 Masters Nationals
« Reply #14 on: July 15, 2022, 03:49:39 PM »
Good luck wes!

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Re: Wes - Road To The 2023 Masters Nationals
« Reply #15 on: July 15, 2022, 04:29:15 PM »
Good luck wes!
Thank you my brother.....I`m on point and I plan on staying there.

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Re: Wes - Road To The 2023 Masters Nationals
« Reply #16 on: July 15, 2022, 04:32:06 PM »
Wouldn't training with an erection restrict bloodflow to the muscles being trained?

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Re: Wes - Road To The 2023 Masters Nationals
« Reply #17 on: July 15, 2022, 04:40:22 PM »
Gonna` enter the NABBA Nats again and possibly the Southern States if all goes according to plan.

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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #18 on: July 17, 2022, 01:26:45 AM »
July 16 2022

Shoulders,Arms,Abs:

Shoulders:

Tri-Set:
{Seated DB Press - 3 sets
{DB Lateral Raise - 3 sets
{Bent-Over Laterals - 3 sets
Static Side/Lateral Hold with Kettlebells - 3 sets {held for a count of 60 on all 3 sets}
Kettlebell Front Raises - 1 set to utter failure

Biceps + Triceps:

Super-Set  # 1:
{Seated Alternate DB Curls - 4 sets {started these with palms facing towards the back and supinated into a slow curl}
{Lying DB Triceps Extensions - 4 sets

Super-Set  # 2:
{Bent-Forward Concentration Curls - 3 sets {did these bent over 90 degrees at the waist opposing hand on bench}
{Seated One-Arm DB Extentions - 3 sets

Abdominals:

Super-Set:
{Crunches - 3 sets
{Roman-Chair Situps - 3 sets

TRAIN HARD


Meal 1: Pre-Workout
1 scoop whey in water
2 cups of coffee

Meal 2: Post - Workout
1 scoop whey in water
1 cup oatmeal mixed in shake
1 banana

Meal 3:
omellette made with 3 whole eggs and 7 eggwhites
red pepper strips
thinly sliced tomato
chopped onions
water

Meal 4:
chicken breast
sweet potatoes
broccoli
water

Meal 5 :
1 scoop whey in water with 2 Tbsps. of fiber {with vanilla protein powder this tastes like a creamsicle}
2 chocolate chip rice cakes with natty PB
1 banana
Greek yogurt
water

wes

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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #19 on: July 17, 2022, 06:03:59 AM »
July 17 2022

Quads,Hamstrings,Calves:
Front Squats - 5 sets  {heels on block....ass to the grass....non-lock style.....brutal burn}
DB Step-Ups - 5 sets  {did these unilaterally concentrating on one leg at a time}
DB RDL`s - 5 sets
Calf Raise - 6 sets {high block and did half reps to failure at the end of each set plus stretching}

Basic and to the point...got the job done....legs are pumped shaking like a leaf on a tree.

TRAIN HARD

Meal # 1: Post -Workout
1 scoop whey in water
1 cup oars mixed into shake
{TRAINED IN A FASTED STATE ON 3 CUPS OF COFFEE}

Meal # 2:
chicken + rice
Diet-Coke

Meal # 3:
ground turkey patty
1 cup cottage cheese
Diet-Coke

Meal # 4:
1 pork chop
tomato slices
1 cup cottage cheese
applesauce with cinnamon
Diet-Coke

wes

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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #20 on: July 18, 2022, 08:29:15 PM »
July 18 2022

Chest,Back,Traps,Neck,Abs:

Super-Set # :1
{DB Inclines - 5 sets
{Two-Arm DB Rows - 5 sets

Super-Set # :2
{DB Flyes - 5 sets
{DB Pullovers - 5 sets

Super-Set # :3
{Elevated Pushups - 1 set max reps
{Light Barbell Rows - 1 set max reps

Lying Plate Neck Raises -  3 sets
Crunches - 3 sets

TRAIN HARD

Meal # 1: Post -Workout
1 scoop whey in water
1 cup oars mixed into shake
{TRAINED IN A FASTED STATE ON 3 CUPS OF COFFEE}

Meal # 2:
4 whole eggs over easy
1 bagel with fake butter spray and sugar free jelly
6 oz. OJ

Meal # 3:
chicken breast
salad with lettuce, tomatoes and onion with low fat dressing
cottage cheese
Crystal-Lite

Meal # 4:
1 chicken breast
cottage cheese
tomato slices
water

Meal #5:
3 hard boiled eggs
2 chocolate chip rice cakes with natty PB
water



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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #21 on: July 18, 2022, 10:17:44 PM »
Meal # 1: Post -Workout
1 scoop whey in water
1 cup oars mixed into shake
{TRAINED IN A FASTED STATE ON 3 CUPS OF COFFEE}

Meal # 2:
4 whole eggs over easy
1 bagel with fake butter spray and sugar free jelly
6 oz. OJ

Meal # 3:
chicken breast
salad with lettuce, tomatoes and onion with low fat dressing
cottage cheese
Crystal-Lite

Meal # 4:
1 chicken breast
cottage cheese
tomato slices
water

Meal #5:
3 hard boiled eggs
2 chocolate chip rice cakes with natty PB
water

Nice to see another stud who eats a lot of eggs.

6 every day.

I can boil 4, sprinkle some salt/pepper on them and devour.

Keep pushing man!

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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #22 on: July 19, 2022, 01:33:03 AM »
Nice to see another stud who eats a lot of eggs.

6 every day.

I can boil 4, sprinkle some salt/pepper on them and devour.

Keep pushing man!
I love eggs.....I`ll be eating a lot more as my prep goes on.

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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #23 on: July 19, 2022, 04:11:41 AM »
I love eggs.....I`ll be eating a lot more as my prep goes on.

Eggs are probably the cheapest protein source right now.  Very high quality protein too.

I eat around 7 whole eggs a day.

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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #24 on: July 19, 2022, 08:59:48 AM »
Eggs are an almost perfect food in my humble opinion.