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Wes - My Training & Diet Journal

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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  :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:
Way to go, Wes.

wes:

--- Quote from: IroNat on July 12, 2022, 04:05:33 AM ---Way to go, Wes.

--- End quote ---
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?

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