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Fat Turd's training log
ManBearPig...:
Ok, I'll try to keep this brief. As a couple of you might know, i'm getting murried in August, so decided to get in shape. Coming off about a 4 month layoff, but haven't laid off food in that time. Actually been pretty consistant with eating unhealthy.
Training's taken from Lyle McDonald's Ultimate Diet book, which is as he claims an improved version of Dan Duchaine's BodyOpus. Grill me for the light weights and full body workouts, but that's what the man says to do.
(I'm gonna post last week's workout, and up until today)
Stats:
5'11", 200 at start, bf about 59%.
Nutrition:
Monday-Thursday:
1.5g per lb of lbm, which to be safe i did 150lbs x 1.5 = around 225 grams of protein.
50-75 grams of carbs a day
30 grams of fat a day
Friday:
cheat day, try to get around 1000 grams of carbs in , didn't find that possible to do.
protein 1.5 g x lbm
fat-comes from food, don't count it
Saturday
1.5 g protein, 1.5 g carbs x lbm
fats around 40 grams
Sunday: 1.5 g x lbm protein, .75g x lbm
repeat
'Suppliments': winstrol 50mg ed, ephedrine 3 x 25mg ed but friday.
ManBearPig...:
Training:
Monday (3/19):
leg press
180x15
180x15
180x15
leg curl (one legged)
25x15
25x15
25x15
incline bench:
95x15
95x15
95x15
dumbell row:
30x15
30x15
30x15
lateral raise:
10x15
10x15
10x15
calf raise:
25x15
25x15
25x15
barbell curl
45x15
45x15
45x15
tri pushdown:
55x15
55x15
55x15
ManBearPig...:
Wednesday (3/21):
leg press
180x15
180x15
180x15
leg curl
50x15
50x15
50x15
incline bench:
95x15
95x15
95x15
dumbell row:
35x15
35x15
35x15
lateral raises (meltdown here for some reason):
10x15
10x9
10x0
calf raise:
25x15
25x15
25x15
barbell curl
45x15
45x15
45x15
tri pushdown:
70x15
70x15
70x15
ManBearPig...:
Thursday (3/22):
leg press
270x8
270x8
leg curl (one legged)
95x8
95x8
leg extension:
96x12
96x12
standing leg curl:
40x8
40x8
calf raise:
45x12
45x12
45x12
45x12
bench press:
155x12
155x12
cable row:
115x8
115x8
incline bench:
135x8
135x8
lat pull (close grip):
105x12
105x12
lateral raise:
20x8
20x9
10x15
barbell curl
75x8
75x8
tri pushdown:
115x12
115x12
ManBearPig...:
Saturday (3/24):
hack squat:
180x6
180x6
calf raise:
80x6
80x6
bench press:
185x6
185x6
bent over row:
135x6
135x6
incline bench:
155x6
155x6
close grip lat pull:
135x6
135x6
leg press:
360x6
360x6
dumbell shoulder press:
55x6
55x6
lateral raise:
30x6
30x6
barbell curl:
95x6
95x6
close grip bench:
115x6
115x6
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