Forum Statistics

Threads
27,561
Posts
541,251
Members
28,552
Latest Member
Samson0692
What's New?

Nothin but time

  • Thread starter Eatcleanathlete
  • Start Date
E

Eatcleanathlete

MuscleHead
Mar 4, 2014
574
106
I figured I would start a log. I've never done one before so I'll do my best. I keep a written journal at home of every workout so I can track my progress. I will use this one to track progress, diet, and hopefully get some feedback during the process. I am currently doing a 4 day split. Back & bis, chest & tris, legs, shoulders & traps
The reason I call it nothin but time is I spent many years after school letting my strength and health go so I'm not going to rush reversing what I caused.
Starting stats:
I was 197# on December 31st last year
Here is todays stats
36 years old
5'8"
168#
 
E

Eatcleanathlete

MuscleHead
Mar 4, 2014
574
106
Today was back and bis.
Warm up ran half mile to get the blood flowing.
Workout for the day consisted of....
One arm db row 70x12 70x12
Lat pull downs 110x10 110x10 110x9
Bb curl 70x10 x 4
Preacher curl 60x12 x 4
Hammer curls 30x10 x 4
Cable seated row 110x10 130x10 130x8
Dead lift 185x10 225x10 275x7 295x3
Bb bent over row 70x12 70x12 95x10 95x10 95x10.

Food so far
4 whole scrambled eggs, 1 cup oats with local honey and cinnamon, dry wheat bread.

Chicken breast, steamed broccoli, Brown rice.
40 grams whey protein and my vitamins I take daily. Omega, glucosamine and msm, coq10, multi vitamin etc.

Not sure what's for dinner probably some fish and steamed veggies and such.
 
E

Eatcleanathlete

MuscleHead
Mar 4, 2014
574
106
Shoulders and traps today. This is always a tough day for me my left shoulder is giving me problems.
Standing Military press 70x12 70x12 75x12 75x12 95x12
Db upright row 35x12 40x12
Lateral raise 15x12 20x12 20x12 20x12
Delt fly 110x10 110x12 110x12 110x12
Bb shrug 225x12 225x12 255x12 255x12
Db shrug 90x12 95x12
Db press 40x12 40x12

Fuel for the day
2 cup oats with cinnamon and local honey.
Banana
Protein shake 40g protein
Chicken breast (2)
Steamed broccoli
Brown rice
1 cup baby carrots
Cheese snack
Sliced roast beef sandwich
16 oz ground Turkey taco meat
1/4 cup Shredded cheese
Lettuce
Homemade salsa

2728 calories
222 carbs
294 protein
86 fat
 
ketsugo

ketsugo

MuscleHead
Sep 10, 2011
2,652
486
Eat clean google rotatator cuff rehab look for whAt is called " pendulum " excersizes - you warm up with 2-5 pound weight making large circles - this will loosen and streghtnen the little support muscles in shoulders do before very upper body workout just 2-3 sets 20-50 as like part of warm up
 
E

Eatcleanathlete

MuscleHead
Mar 4, 2014
574
106
Eat clean google rotatator cuff rehab look for whAt is called " pendulum " excersizes - you warm up with 2-5 pound weight making large circles - this will loosen and streghtnen the little support muscles in shoulders do before very upper body workout just 2-3 sets 20-50 as like part of warm up

That makes allot of sense. Right now my solder starts feeling better the more sets I perform. I'll try that next upper body day. Thanks for sharing
 
E

Eatcleanathlete

MuscleHead
Mar 4, 2014
574
106
Chest and tris today. We went to the lake this weekend so my diet wasn't great but I did well considering the circumstances.

Warmed up jogged a mile 9:08 pace

Bb bench 135x10 155x10 185x10 205x4
Db bench 60x12 60x12 70x7
Bb incline 135x10 135x10 155x8 155x8
Db incline 55x10 55x10 55x8
Bb decline 135x10 150x10 155x10 155x8
Lying tricep extensions 70x12 70x10 70x10 70x9
Cable push downs 90x10 100x10 100x10 100x8
Over head tricep extensions 55x10 60x10 60x9
Had dips on the list but my arms were done. I think I may do them first next time.

Diet today consisted of....
1 cup oats cinnamon and honey
4 scrambled eggs
Dry wheat toast
Banana
40 grams protein shake
Chicken salad sandwich on whole wheat
Salad with vinegar dressing
Green chili chicken with brown rice
Snack cheese slice
Apple

257 grams carbs
276 grams protein
95 grams fat
2917 total calories
 
E

Eatcleanathlete

MuscleHead
Mar 4, 2014
574
106
.5 mile warm up jog

Deads 225x10 225x10 275x10 295x3
Single db row 70x12 75x12
Cable pull down 110x10 110x10 110x10 110x7
Bb curl 70x10 70x10 75x10 75x7
Hammer curl 30x10 x4
Cable row 120x10 120x10 120x10 130x9
Bb bent over row 70x12 95x12 95x12 105x10 105x10

Fuel for the soul

3 eggs home made salsa
Dry wheat toast
2 cups oats with cinnamon and honey
40 gram protein shake
Banana
8oz chicken breast
Green chili chicken (8oz.)
Brown rice
Broccoli
Apple
Granola bar
Bbq chicken breast (8oz)
Brown rice with green chili's mixed in
Broccoli
Geek yogurt.

2875 calories
352 carbs
246 protein
75 fat
 
Last edited:
E

Eatcleanathlete

MuscleHead
Mar 4, 2014
574
106
Recovery day today and I needed it today was Hell at work.
Diet consisted of......
1 cup oats, honey, & cinnamon
Banana
Yogurt with strawberries
Chicken breast
Brown rice
Steamed broccoli
Apple
Pecans
Chicken breast
Broccoli
Brown rice
10 oz Ground Turkey meat with taco seasoning
3 Low carb tortilla
Black beans
Home made salsa

2976 calories
276 carbs
331 protein
87 fats
 
IronSoul

IronSoul

TID Board Of Directors
Apr 2, 2013
6,274
2,007
Nice macros! All sounds pretty tasty as well. I'm really beginning to love rest days and refueling.
 
E

Eatcleanathlete

MuscleHead
Mar 4, 2014
574
106
Nice macros! All sounds pretty tasty as well. I'm really beginning to love rest days and refueling.

Thanks the wife keeps breakfast ready, lunch boxes full, and dinner ready every day. There's no way I could do it by my self working the 60-65 hour work weeks I do.
 
IronSoul

IronSoul

TID Board Of Directors
Apr 2, 2013
6,274
2,007
Thanks the wife keeps breakfast ready, lunch boxes full, and dinner ready every day. There's no way I could do it by my self working the 60-65 hour work weeks I do.

Can I be a little jealous of that, please? That sounds amazing. I'm right there with you on the work hours and still comin home to do all the yard work etc. And make my meals. Let's switch places for a week lol
 
E

Eatcleanathlete

MuscleHead
Mar 4, 2014
574
106
Can I be a little jealous of that, please? That sounds amazing. I'm right there with you on the work hours and still comin home to do all the yard work etc. And make my meals. Let's switch places for a week lol

Lol not yet.... I think I may keep her around a little longer.
 
Who is viewing this thread?

There are currently 0 members watching this topic

Top