Wes - My Training & Diet Journal

[wes]

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 
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]

Way to go, Wes.

[wes]

Way to go, Wes.

Thank you my brother in iron.

[wes]

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]

Have you commenced with the TRT as of yet?

[wes]

Have you commenced with the TRT as of yet?

Not yet bro.but looking pretty good.

[wes]

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]

Getbig is watching...always watching.

[wes]

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]

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.

[wes]

It's not too exciting but thanks.

Neither is mine. 

[wes]

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

[wes]

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

[AbrahamG]

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?

[ThisisOverload]

Good luck wes!

[wes]

Good luck wes!

Thank you my brother.....I`m on point and I plan on staying there.

[wes]

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

[wes]

Gonna` enter the NABBA Nats again and possibly the Southern States if all goes according to plan.

[wes]

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]

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]

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

[ThisisOverload]

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!

[wes]

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.

[IroNat]

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.

[wes]

Eggs are an almost perfect food in my humble opinion.