theshaman's eat to grow,lift to grow,sleep to grow,live to show log

theshaman

theshaman

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I figured I'd keep a log of my training for awhile. Goal is to increase lean muscle.

Starting weight: 189
Starting bodyfat: 13.3%
Measurements: Will update if I can


Typical Diet:
Eat every 3 hours that I am awake-
Eat a lot of Steak/Chicken/Brown Rice/Oatmeal

Training Program

2-3 times week low intensity cardio/abs

LEGS
Leg Extensions- 2 sets of 20
Squats- 4 x 8
Stiff Legged Dead Lifts- 3 x 8
Leg Press 3 x 8
SS Barbell Lunges /Calf Raises 3 x 10
SS Leg Extensions/Leg Curls 3 x 8

CHEST
Flat Bench Press 3 x 8
Incline Bench Press 3 x 8
Decline Bench Press 3 x 8
Flat Bench Flyes 3 x 8
Skull Crushers 3 x 8
Tricep Pulldown 3 x 8
Dips 2 x 10 3rd to failure

BACK
Pull-ups 3 x 8
Pulldowns 3 x 8
Low Cable Rows 3 x 8
Bent Over Rows 3 x 8
Barbell Curls 3 x 8
Hercules Curls 3 x 8

SHOULDERS/TRAPS/CALVES
Overhead Press 3 x 8
Rear Lateral Raises 3 x 8
Arnold Press 3 x 8
Shrugs 3 x 8
Standing Calf Raises 3 x 10
Seated Calf Raises 3 x 10

Supps:
Mass Addiciton Amplified
Anabolic Rehab
Anabolic Addiction MFV
Anabolic Addiction ResverAcai
IBE X-Dream
Omega 3-6-9 Fish Oils
Cranberry Pills
SciFit Gluta-lyn
Protein Powders
 
theshaman

theshaman

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Day 1

Woke up late and didnt prepare meals like usual so I have more powders than normal. But nevertheless...

Meal 1 (Breakfast)
3oz Steak
21g shake
grits

Meal 2 (Preworkout)
21g Protein Shake
grits

BACK
Pull-ups 3 x 8
Pulldowns 3 x 8
Low Cable Rows 3 x 8
Bent Over Rows 3 x 8
Barbell Curls 3 x 8
Hercules Curls 3 x 8

Meal 3 (Postworkout)
40g isopure
grits

Meal 4
6oz Steak
1 cup br rice

Meal 5
6oz Steak
 
scoooter

scoooter

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I drink some of mine.

Cans of Low sodium V8 or pineapple juice, OJ
 
theshaman

theshaman

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i was surprised how v-8 tastes. im gonna get some of those. great idea
 
theshaman

theshaman

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day 2

Meal 1

Grilled Chicken on Flatbread



Meal 2

44g Protein Shake

30g Carbs



Meal 3

5oz Steak

1 cup rice

5oz Yogurt



Meal 4

4oz Steak

1 cup rice


Meal 5
4oz chicken
1/2c oatmeal

Leg workout
-Dang when I walked into the gym door tonight I really walked into the door! I jammed my leg up pretty good it was right near my hip i was bleeding...nice little gouge. So it hamperred my workout a lot.
Couldnt manage to push through leg press, deadlifts, or lunges. Made it through squats though.
-Squats 3 x 8
-Leg Extensions 3 x 8
-Leg Curls 3 x 8
-Toe Press 3 x 10
Bummer workout

Meal 6
1lb Chicken
1 cup stuffing
 
theshaman

theshaman

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Going TDY to the states tomorrow. I will be living in a hotel room for 2 weeks. Bringing Protein and my supps, hopefully the chow hall will be open so I can eat chicken n rice/veggies for cheaps.
 

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