Distilled Water....I gotta keep track of food & training so im going to make a log :)

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  1. Quote Originally Posted by SweetLou321 View Post
    Still following man! what are your goals right now with your training? if its in the first post ill just go back there lol
    I was just trying to maintain what I had there for a while but now have moved to cutting. I was on a keto diet for about a month but the price of ground beef just keeps creeping and creeping. Cant do it anymore, started cutting hard 2day. My girlfriend wants to lose weight and shes really new to all of it so i figure if we do it together, things should go better.

    Pretty standard cut here, nothing crazy. I cut last summer with no supps and i'll probably do it again this summer, may add in a fat burner a little later on.

    I'll hit chest and abs with 30min of post-workotu cardio in a few.

    Meals so far today.

    Meal 1:
    1 scoop whey in water
    4 egg whites, 2 whole eggs
    1 cup oats (dry)

    Meal 2:
    10pz chicken
    1/3 cup brown rice
    zesty itialina dressing

    Meal 3 (pre-workout):
    1 cup greek yogurt
    1/2 cup blueberries
    1/2 cup granola
    1 scoop whey in water


  2. Well im going to eat about the same thing everyday so just add 2 meals onto what you saw yesterday and thats it folks....

    Postworkout
    2 scoops Whey
    2 peices ezekiel bread with fruit spread

    Post Workout Meal
    10oz chicken
    1/3 cup brown rice

    Before bed
    1 cup cottage cheese
    handful of almonds, peanuts or cashews
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  3. Chest Workout

    Incline DB Bench
    90x12
    95x10
    100x8

    Flat DB Bench
    90x10
    90x10
    90x10

    Weighted Dips
    25x20
    35x15
    45x10

    Cable Flys
    40x15
    50x12
    60x10

    I think Im going to move between cable and db flys

    I did some ab work nothing to crazy
    3 sets hanging leg raises
    3 sets of crunches on the exercise ball

    Finished everything off with 20min of cardio on the treadmill.

  4. *So everyone knows I weighed in at 206 yesterday and my waist is just under 32" for a starting point, thats all i'll look at for the cut. Should be about 12 weeks worth

  5. Had a great back sessions. I pop'd an LG t-911 tab about 30min before with 2 scoops of Jack3d and wow, it really helped!

    Pull Ups (wide)
    BWx13
    BWx11
    BWx9

    Seated CG Rows
    170x12
    180x11
    190x9

    Lat-Pull Down
    150x12
    150x12
    150x12

    Rope Pull Downs
    70x20
    80x15
    90x12

    Rear Delt DB Raise
    15x20
    20x13
    25x10

    Iso DB Rear Raise
    20x8
    20x8
    20x8

    20min cardio on the treadmill.

    I really wanted to dead lift but i feel like its making my waist thicker and it drains me, legs are today so I want to stay fresh as can be. Forgot to do back extentions
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  6. Legs

    BB Squat
    225x30
    315x15
    365x10
    405x8

    Leg Extentions
    100x20
    110x20
    120x15

    Lying Leg Curls
    70x20
    80x15
    90x11

    Iso Leg press
    90x15
    90x15

    Regular Leg Press
    180x30
    180x30

    Hip Adduction
    3sets

    Hip Abdusiton
    3sets

    Iso Seated Calf Raise
    3 sets

    Standing Calf Rasie
    3 sets

    20min od cardio on the treadmill to wrap it all up. My Calfs are screaming 2day.

  7. I don't even need to wish you luck your already in immaculate shape. I'm subbed

  8. Thanks for the kind words but I need to get a little leaner before I'll be happy!

    Arms and started to do abs but eff do I hate them!

    Close Grip Bench
    185x20
    225x8
    235x6
    *started too light

    DB Curls
    35x15
    45x12
    55x8

    Rope Press Down
    90x20
    110x12
    120x10
    *started too light

    High Pulley Conentration Curls
    40x15
    50x10
    60x8

    Reverse Grip Iso Press Downs
    30x20
    40x15
    50x10
    *started too light

    DB Hammer Curls
    35x20
    45x15
    55x12

    Started on abs but quickly stopped and went to 20min on the treadmill

    Solid workout other than starting each tricep set too light, idk some days I have it and others I dont. I must have isolated chest better than most days on monday so my triceps were fresh?

    I had a cheat meal at work 2day, there was a big cookout and the food was waaaay to good to pass up. Wasnt terrible other than the couple brownies and banana pudding i had. O'well I'll just look at it as a mini carb up because I skipped 2 carb meals yesterday bc I was so busy haha

  9. Shoulders on saturaday

    Behind the Head BB Press
    135x15
    155x12
    165x10

    Seated DB Overhead press
    50x12
    55x10
    60x8

    Lateral Side Raises
    25x15
    30x12
    35x10

    Iso-Lateral Side Raise
    20x8
    20x8
    20x8

    BB Shrugs
    225x12
    225x12
    225x11

    DB Shrugs
    80x15
    80x12
    80x10

    20min of cardio on the treadmill

  10. Hit Chest this morning, diet was crap yesterday.

    Incline DB Bench
    90x12
    95x10
    100x8
    105x5

    Flat DB Bench
    90x11
    95x9
    100x7
    80x12

    Cable Flys
    low
    30x15
    40x12
    high
    40x12
    50x10

    4 sets of 15 Jack-Knife Sit Ups

    30min of cardio on the treadmill

    Going with a little lower carbs 2day to lose some of this bloat.

    Weighed in at 203 2day (-3lbs) didnt' measure my waist.

  11. Took yesterday off, had some business to take care of and hit back 2day

    Wide Grip Pull ups
    BWx12
    BWx12
    BWx10
    BWx7

    Close Grip Rows
    170x12
    180x10
    190x9
    200x7

    Rope Pull Downs
    70x20
    80x15
    90x12
    100x10

    Back Hyper Extentions
    3 sets of 12

    Seated Rear Delt Raise
    15x15
    20x12
    25x10

    Iso-Raises
    3 sets of 15x10

    finished off with 30min of cardio. Diet was perfect today and should be from here on out

  12. I hit arms this week and that was it, schedule was really messed up. I'm looking for a new place and dont get out of work until 430, gym closes at 730. I know (wtf right?) its the YMCA wellness center, which doesnt open until 3 a few days a week so somthing to deal with. Had some recruits come through this week that visits took longer than expected and had to get things situated for the gf because she went out of town and is about to move into a new place......all in all, hectic week! Diet was great for mon, wed, thur, fri and sat 9-7 lol.

    Didnt get as much cardio as I would have liked had a ruben and a few beers last night with a buddy, been on track 2day. I think going back to DC style training is going to be best fit for my schedule, that way i also get tue/thur/sat to hit abs and cardio. Plus I think i want to get into powerlifting so this will help there and add size (when im done cutting) that i'll need down the road.

    Got a big dinner planned for tonight, gf gets back into town. Steak, sweet potatos, asparagus and salad. Idk about you but that sounds delicious and is anabolic as all get out....

  13. Once next pay check comes in I think i know what supps im going to take are........drum roll............caffiene/yohimbe/ehpedra, asprin! yea nothing exciting but 2 months worth will cost me like $50. That cit malate and glutamine will be all she wrote for supps until september probably.
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