JP Fitness Forums - Personal Training - View Single Post

Andrew G · 01-03-2007, 09:21 PM

With the encouragement of Ian Kay I have decided to start a training log for the new year. Prior to this I have never recorded any of my workouts during my entire time training, so this is certainly going to be interesting. My decision to post my log here on the jp forums instead of one of the "other" sites I visit frequently is based primarily off of the atmosphere created by the members at this site. From my limited time viewing different threads and the interaction between the members it is apparent that everyone is incredibly supportive and kind to one another, always looking to give advice and even step in and give constructive criticism when needed. Anyway, I'll stop with all this and get right into it.

Currently I way around 208-210lbs at 6'1 with body fat around 12%. My goals are to drop my body fat down to 8 or 9% and maintain this level of leanness for an extended period of time. I have no interest in gaining any more size as I am quite happy with the amount of muscle currently on my body. Hopefully I won't get flamed for that last sentence like when I posted something similiar on t-nation and "MassivePecks8989" proceded to berate me for not wanting to "get huge". I will be training for aesthetics, strength, and athleticism and hopefully can achieve some impressive level of all three. Basically I'd like to look like a Men's Health model with good relative strength and athletic ability. I really want to maximize leanness and muscle density.

In regards to nutrition, I use Dr. Berardi's Precision Nutrition but tend to follow a lower carb approach.

Please feel free to comment on any part of my training and nutrition with any advice or criticism.

Here is today's training and nutrition:

Foam Rolling (Used a baseball for my hamstrings and glutes. Good times.)

Magnificant Mobility warm-up (lower body emphasis)

RDL's
Warm-up sets
95lbs x8
145lbs x6
185lbs x3
Work Sets
225lbs x3
245lbs x3
275lbs x3
235lbs x3
225lbs x5
(I think going heavier on these sets would have been possible)

Front Squats
145 x3
145 x5
155 x5
165 x5

Single Leg Squat w/ band assistance (purple band)
8 reps each side

Ecentric portion of glute-ham-raise
(my gym doesn't have a GHR... yet. [right Ian])
5 reps (should not have done these, hamstrings were done)

Suitcase Deadlifts
130x5 (each side)
130x5 (each side)

Food

Meal 1: Shake (Whey/Casein mix, 1 cup frozen brocolli, 1 apple), 3 fish oils
Meal 2: Salad w/ Turkey Breast, spinach, red leaf lettuce, olive oil, 3 fish oils
Meal 3: Turkey Breast, grreen peper, 3 fish oils, olive oil,
Post-workout: 1/2 serving Surge, 1 scoop Whey Isolate, powerdrive
Meal 4: Turkey Breast, mango salso, Red peper, few baby carrots, olive oil
Meal 5: 1 scoop Casein, 3 egg omlette with spinach and goat cheese,3 fishoils

01-03-2007, 09:21 PM	#1 (permalink)
Andrew G Junior Member Join Date: Oct 2006 Posts: 15 My Profile	Finding my way With the encouragement of Ian Kay I have decided to start a training log for the new year. Prior to this I have never recorded any of my workouts during my entire time training, so this is certainly going to be interesting. My decision to post my log here on the jp forums instead of one of the "other" sites I visit frequently is based primarily off of the atmosphere created by the members at this site. From my limited time viewing different threads and the interaction between the members it is apparent that everyone is incredibly supportive and kind to one another, always looking to give advice and even step in and give constructive criticism when needed. Anyway, I'll stop with all this and get right into it. Currently I way around 208-210lbs at 6'1 with body fat around 12%. My goals are to drop my body fat down to 8 or 9% and maintain this level of leanness for an extended period of time. I have no interest in gaining any more size as I am quite happy with the amount of muscle currently on my body. Hopefully I won't get flamed for that last sentence like when I posted something similiar on t-nation and "MassivePecks8989" proceded to berate me for not wanting to "get huge". I will be training for aesthetics, strength, and athleticism and hopefully can achieve some impressive level of all three. Basically I'd like to look like a Men's Health model with good relative strength and athletic ability. I really want to maximize leanness and muscle density. In regards to nutrition, I use Dr. Berardi's Precision Nutrition but tend to follow a lower carb approach. Please feel free to comment on any part of my training and nutrition with any advice or criticism. Here is today's training and nutrition: Foam Rolling (Used a baseball for my hamstrings and glutes. Good times.) Magnificant Mobility warm-up (lower body emphasis) RDL's Warm-up sets 95lbs x8 145lbs x6 185lbs x3 Work Sets 225lbs x3 245lbs x3 275lbs x3 235lbs x3 225lbs x5 (I think going heavier on these sets would have been possible) Front Squats 145 x3 145 x5 155 x5 165 x5 Single Leg Squat w/ band assistance (purple band) 8 reps each side Ecentric portion of glute-ham-raise (my gym doesn't have a GHR... yet. [right Ian]) 5 reps (should not have done these, hamstrings were done) Suitcase Deadlifts 130x5 (each side) 130x5 (each side) Food Meal 1: Shake (Whey/Casein mix, 1 cup frozen brocolli, 1 apple), 3 fish oils Meal 2: Salad w/ Turkey Breast, spinach, red leaf lettuce, olive oil, 3 fish oils Meal 3: Turkey Breast, grreen peper, 3 fish oils, olive oil, Post-workout: 1/2 serving Surge, 1 scoop Whey Isolate, powerdrive Meal 4: Turkey Breast, mango salso, Red peper, few baby carrots, olive oil Meal 5: 1 scoop Casein, 3 egg omlette with spinach and goat cheese,3 fishoils