Average Jo-No-Mo: LizKing’s Training Log

[LizKing531]

Goals: Continue On – plain and simple, keep this progress moving forward – as I’m really seeing the changes of the past year in the mirror & on paper, it only motivates me further & AM helps keep me focused as I read the true dedication of others around here daily -

Training: Morning, 2 days on/ 1 off, Based on Lyle McDonald’s Generic Bulking Routine. My gym is my basement, consisting of: decline adjustable bench (no rack), incline adjustable bench (no rack), chin/pull-up bar, straight bar, EZ curl bar, dumbbells, weight available- 300lbs

Diet: IF –16/8 (usually closer to 15/9…working on it…) - I know I’ve got some work to do here (not too far off though), so this log is one more step towards accountability… Too many granola bars & pseudo-healthy foods… Looking for good diet tracker recommendations for Android.

Supplementation: Orange Triad Multi 4-6 throughout day, Fish Oil 4 throughout day, NP CreatineMono 5g post workout, MassHGH 3-4 before bed, RecoverPro 1scoop pre with my PWO & 1 scoop intra, Scivation Chocolate Protein – 1-2 scoops, 2 -3 times per day

Preworkouts: Rotating/stacking/& in no particular order: Volatile, Hemavol, Maniac

Other randoms I may throw in once in a while: Focus XT (caffeine free), Piracetam, AlphaGPC, 3Z

[LizKing531]

10/27/12 (A)

Music: Slayer - Reign in Blood
weight (preworkout): 172lbs

PWO: Volatile 1.5 scoops

Treadmill Warm-up – moderate pace – 10min approx – reading AM threads on phone..

Hack Squat
60x10
110x10
135x10
160x8
160x8
160x8
160x8

Good Morning
40x10
70x10
90x10
100x8
100x8
100x8
100x8

Hungarian Split Squat
25x10
25x10
25x10

Lying Leg Curl (Dumbbell between feet)
25x20
25x20
25x20

Standing Calf Raises
150x20
150x20
150x20

Seated Calf Raises (using 5” block) (each leg)
100x20
100x20
100x20

Total Time: 60 min

Notes: First workout since I took a few days off from work for some R&R with my lady (giggity…) Been fighting some sort of cold/sinus/random BS. Everything felt out of sorts for me… The first squats I did felt like a million pounds, but by the end, everything was running a bit more smoothly…

Ate 2 eggs/cheese & a shake (1.5scoops protein, 5g creatine) postworkout - gotta get to the grocery today - the cupboards are far from filled ATM....

[Medical420]

Subbed bro. Good WO

Check out myfitnesspal app and website(adjust intake ratio and kcal). Also check out Jefit for tracking. Fugggen awesome apps.

Posted with iPhone Am.com App

[LizKing531]

Thanks man - good to have ya!!!! I'll be checking those apps out - I think myfitnesspal is the one I've used online before....looking into this..

Just waking up to the sound of the roofers back it on my house... mixing up my PWO & BCAA - Arm day!!!

[LizKing531]

10/28/12 (B)

Background movie: Reservoir Dogs
Weight (preworkout): N/A – dead battery on scale….lol….

PWO mix: 1.5 Scoops Maniac, 1 Scoop RecoverPro

Treadmill Warm-up – moderate pace – 10min approx

Decline Bench (dumbbell)
55x10
75x10
80x10
85x8
85x5-
85x8
55x14*

Kroc Rows
55x10
65x10
75x10
80x8
80x8
80x8
55x15*

Shoulder Press (dumbbell)
45x12
45x12
45x12
45x12

Incline Hammer Curls
25x12
25x12
25x12

Tri Extensions
25x12
25x12
25x12

Chin-Ups
BWx15
BWx15
BWx15
BWx10
BWx10

Notes: Still noticing some sort throat/cold symptoms running thru me. I felt like there was gas in the tank, but the lines were clogged… Taking my time though, working on making sure my form stays true.

Just drank my post workout shake – 1.5scoops protein & 5g creatine – now it’s time to cook up some eggs, chicken, & whatever else sounds good….

[LizKing531]

Rest day today - wanted to hit AM cardio, but it was way too cold & I was way too comfortable this morning...

[LizKing531]

10/30/12 (A)

Background Vid: rest of Reservoir Dogs
weight (preworkout): N/A – still need that battery….

PWO: Maniac <1.5 Scoops Hemavol @3/4 Scoop

Treadmill Warm-up – moderate pace – 10min approx

Hack Squat
60x10
110x10
135x10
160x10
160x10
160x10
85x20

Good Morning
40x10
70x10
90x10
100x10
100x10
100x10


Hungarian Split Squat
25x10
25x10
25x10

Lying Leg Curl (Dumbbell between feet)
25x20
25x20
25x20

Standing Calf Raises
160x20
160x20
160x20

Seated Calf Raises (using 5” block) (each leg)
100x20
100x20
100x20

Total Time: 60 min


Notes: Getting cold in the mornings lately… Gotta get the heaters out. Still feeling a funk in my chest/sinuses – feels like a struggle to get going. Hopefully this is on the way out… However, worked up the best sweat I’ve had since stopping HyperT2. Gotta say – missing the warmth from it lately…

Diet was super clean yesterday until evening – breakfast of greek yogurt & raw almonds, couple eggs, bit of granola. Lunches (2) – baked chicken breast, quinoa, grean beans. Dinner – tilapia, salad. Then we went to a Halloween party….carb fest – pimento cheese on bread, pumpkin bark, candy corn & peanuts, etc.

Decided to bite the bullet: Picked up 2 bottles UR Spray – see how it holds up for me thru the holiday season – looking forward to starting -

[Airborne42]

In brotha man! Get some!

[Mack411]

In here bro!nice work so far.

[AaronJP1]

U sent me this link a few days ago & I apologize for being late...
But I'm here now so you don't have to wait no phuckin mo'.

[Airborne42]

U sent me this link a few days ago & I apologize for being late...
But I'm hear now so you don't have to wait no phuckin mo'.

When Aaron brings the DJ the party is goin down!!!

[Danb2285]

In for the party

[Mack411]

Oh snap,let's get this party Rollin!

[jimbuick]

I use absolute fitness for android to track my diet. Its like 2.99 but worth it IMO.

[Danb2285]

I use fitness pal its pretty legit

[AaronJP1]

Lots of volume in your work outs.

I try not and make things complicated and count although I do use fitness pal. Last couple weeks I've been eating the same (clean) things and I mainly just try and count my protein w/my meals.
I usually use a palm/handful/fist size for my meat, my carbs/veggies.
As far as fats go some are naturally occurring but my small amounts of cheese sticks, nuts, and p butter does the trick.

[BoneDaddy]

In for a brotha!!

[LizKing531]

In brotha man! Get some!

In here bro!nice work so far.

U sent me this link a few days ago & I apologize for being late...
But I'm here now so you don't have to wait no phuckin mo'.

In for the party

I use absolute fitness for android to track my diet. Its like 2.99 but worth it IMO.

I use fitness pal its pretty legit

In for a brotha!!

Hellz yeah it's a party now!!!

[msrider]

In for the win! You go boy!

[LizKing531]

In for the win! You go boy!

Thanks man!