Onces' TP-PT training log

[once was fat]

Correction for 7:00pm meal. Its now going to be at 8:00pm and will look like this. One small baked fish fillet pollock, green beans, and black beans. I went to make the chicken breast omlete and no eggs or chicken breast dam. My wife ate all the food today.

 

[once was fat]

Yes Yes Yes Yes Yes!!!!!!!!!!!!!!!! I am back in action. My cold is 90% gone. I just have a little nasal congestion but other than that Im good. Since I had to take a week off I will start My tp-pt training all over again. I was only two workouts into before I got sick so not much lost. Tomorrow is my first day back and I dont know if I will be able to sleep tonight. Along with the cold came a shitty diet as well, but after today im back on track. Next workout will be early morning tomorrow.

Here is how my diet looked today.

8:00am protein shake
10:00am 1/2 cup oats
12:00pm bowl of potatoe soup with two lean beef tacos
3:00pm 1 can tuna with 3 whole wheat crackers
7:00pm 1 lean ground beef burger on the foreman ff cheese. I also had 4 small sugar free cookies.
10:00pm 1/2 cup low fat cottage cheese.

I did go the store and here is what I got.
low fat cottage cheese
lean ground beef
boneless skinless chicken breast
tub of oats
18 eggs
2lbs of apples
several cans of tuna
2 canaloupes spelled wrong
99%ff turkey slices
ff cheese singles for bunless burgers
I did get some natty pb but the dam jar broke on the kitchen floor. That was a waste of 2.59.

 

[Rocco32]

Glad your feeling better! Good luck restarting

 

[once was fat]

First day back in the gym felt really good.

Diet went like this.

8:00am protein shake with one small apple.
10:00am protein shake with 1/2 cup oats.
12:00pm 3slices of meat loaf 1 small manacoti, small green salad and broccoli
3:00pm lean ground beaf burger with ff cheese
4:30pm one small apple
6:00pm post workout shake
9:00pm 4egg white veggie omlet with ww french toast sugar free syrup.

Today's workout.

2 sets wide grip pulldowns 8/140lbs 9/130lbs
2 sets bb row's 9/95lbs 8/115lbs
2 sets leg curls 7/75lbs 8/75lbs
2 sets bb curls 9/75lbs 7/75lbs
2 sets hammer cable curls 8/50lbs 8/50lbs
2 sets calf raises 8/140lbs 8/140lbs
2 sets bb shrugs 8/205lbs 8/205lbs

I did do few sets of machine crunches just because I havent been in the gym for a week. My workout today kept me wanting more. Tomorrow is squat day.

 

[PreMier]

Nice BB curls!

 

[once was fat]

Originally posted by PreMier
Nice BB curls!

Thanks. Isnt that weird I can curl more with my bicep's than with my legs. . Im wondering if I should add more weight on the bb curls. I could have gotten 9 full reps but didnt want to go to crazy first day back. At 75lbs form is good but I could go to 80lbs and loose some form on the last 2 or 3 reps. What do you think I should do?

 

[PreMier]

I would up the weight. just dont sacrafice form too much

 

[once was fat]

This is my second workout since I have been back.

2 hack squats 7/90lbs 7/90lbs
2 quad extensions 8/100lbs 8/90lbs
2 incline bb press 7/155lbs 8/145lbs
2 cabel crossovers 9/70lbs each hand 7/80lbs each hand
2 db military press 7/40lbs each hand 7/40lbs each hand
2 close grip bp 6/125lbs 8/105lbs
2 v bar press downs 9/140lbs 8/150lbs

Diet went like this. Today is cheat day last cheat day was last friday.

5:30am pre workout protein shake
7:00am post workout protein shake 1/2cup oats one small apple
10:00am 1/2 cup oats and a protein shake
12:00pm cheat day 7 small slices of pizza one small salad
3:00pm 4 slices 99%ff turkey
tbd. I am planning on going to the fair tonight and I might go for the one pound braut worst. If I do cheat again I will not have a scheduled cheat for a while.

The squats were a lot better since I dropped the weight a little. I was actually able to walk today. Great workout. I cant wait until the next one.

 

[once was fat]

Yesterdays diet which was saturday. This was on off day from the gym.

9:30am protein shake
11:00am 3 slices of turkey 1 cup of cantaloupe
2:00pm lean bunless burger on the foreman with ff cheese onions and tomato slices.
5:00pm one can of tuna
7:00pm 5 krispy kremes
10:00 one cup of lf cottage cheese.

The weekends always fucks me up with my diet. Its like this excuse comes to me when I think about how skinny I have become and Im like fuck it I need those extra calories knowing that there the wrong calories. I will atempt to not have a cheat day for the rest of april. My next shceduled cheat day will be in the first or second week of May. Today's diet has gone well just because I feel so guilty for fri and sat. Two days in a row for cheating.

 

[once was fat]

My diet has been great today due to fealing horrible because of a two day cheat that started at lunch on friday. I hit the gym today and felt really good.

9:00am protein shake
11:30am post protein shake one small apple
2:00pm 2 low fat burritos. FF refried beans, ff cheese, lean ground beef cooked and then rinsed in hot water, onions, tomatoes, salsa, and low carb tortillas. This meal was awesome
5:00pm 2 slices of lean turkey with 1/2 cup lf cottage cheese
7:30 I am planning on brown rice with chicken breast and some green beans or green peas.
10:00pm Im planning on having lf cottage cheese or a protein shake.

Here is how my workout went today.

2 wide grip pulldowns 8/140lbs 8/130lbs
2 BB rows 9/105lbs 9/115lbs
2 leg curls 9/75lbs 9/75lbs I will be upping the weight next workout for leg curls
2 bb curls 9/80lbs 8/85lbs
2 hammer cable curls 9/50lbs 9/50lbs
2 calf raises 9/140lbs 9/140lbs upping the weight next workout
2 BB shrugs 9/205lbs 9/205lbs



I also did some ab work after my workout.

 

[Rocco32]

Looking good once, especially the BB Curls! Remember, food is not a treat, it's just fuel for the body!

 

[once was fat]

Originally posted by rock4832
Looking good once, especially the BB Curls! Remember, food is not a treat, it's just fuel for the body!

Thanks Rock.

 

[once was fat]

Today's workout went etremeley well. I have made some progress already as far as confindince with the squats.

2 hack squats 9/90lbs plus the slead 9/90lbs
2 quad extensions 9/100 8/100
2 Incline bb press 8/155lbs 8/145lbs
2 cable crossovers 9/70lbs each hand 9/70lbs each hand
2 millitary db press 8/40lbs each hand 7/40lbs each hand
2 close grip bench press 9/105lbs 8/115lbs
2 v bar press downs 9/140lbs 8/150lbs

Diet so far today looks like this

5:45am protein shake pre workout
7:00am post workout protein shake 1/2 cup oats, and one apple
10:30am 1/2 cup oats protein shake
12:30pm brown rice with boneless skinless chicken breast
and this is what I have scheduled for the rest of the day
3:30 1 can tuna with 3 ff rye crackers
5:00pm two hard boiled eggs one small apple
I have a basket ball game at 8:00pm tonight
6:30pm 1/2 cup cottage cheese
10:00pm 2 small chicken breast with green beans.

 

[Monolith]

Nice incline press, OWF.

 

[Var]

Looks good Once!

 

[CourtQueen]

Is that watching or playing at 8?

 

[once was fat]

Originally posted by CourtQueen
Is that watching or playing at 8?

Playing and this time there will only be 5 people showing. This means no breaks except for time outs. I will feel like a 70year old tomorow, and I worked out this morning at 6:00am.

 

[once was fat]

Thanks monolith and var.

 

[once was fat]

Meal corrections. I didnt end up going to my basketball game My wife got called into work.

Instead of chicken breast I will have a ground beef bunless burger with some green beans.

I also had two celery stalks with pb.

 

[PreMier]

Nice incline BB press! Why did you drop the weight though?

 

[once was fat]

Originally posted by PreMier
Nice incline BB press! Why did you drop the weight though?

I wanted to make sure I got at least 7 reps the 8th rep was really tough. In the past I was only getting 6 reps struggling. Next workout for the first two sets I will stay with the same weight. The morning workouts have been pretty tough. Im starting to enjoy them though. What I like about the early morning workouts is when Im done at the gym and that early morning cup of coffee sitting outside before work. The weather here has been awesome latley.

Thanks for the advise. Its cool to have some one realize that I could be missing out on something or not pushing hard enough. Thanks for following my journal PreMier.

 

[PreMier]

No problem. Thats what im here for is the support, and make sure you are doing your best.
You arent the only one dropping your weights, I havent done it yet, but I know for sure I will be. I have been in the 6-7 rep range and thats going to be a bit heavy soon. Have a great day!

 

[once was fat]

Non workout day today. Here is what the diet looked like.

7:30 am protein shake with small protein bar (prince style) and one apple.
10:00am protein shake with 1/2cup oats
12:30pm 7oz sirloin steak with mixed green veggies and a shimp skewer.
4:00pm 2 whole 3egg white omlete with onions and tomato.
5:00pm snack one small apple.
6:00pm two protein bars pricne style again.
8:30pm bunless burger on the forman grill with lf cottage cheese and one slice ff cheese.
10:00pm protein shake. I might use 2%mild with the shake tonight.

 

[once was fat]

Is anyone with me when I say non workout days SUCK.

I did do abs at home today though.

3 sets of 20 regular crunches
3 sets of 10 left side crunches
3 sets of 10 right side curnches
3 sets of 10 leg raises from floor

 

[Rocco32]

Yeah, non w/o days suck. That's why I started to do cardio, just to do something

 

[Triple Threat]

Originally posted by once was fat
Is anyone with me when I say non workout days SUCK.

I wonder if you'll be saying this in a couple of weeks.

 

[once was fat]

Originally posted by CaptainDeadlift
I wonder if you'll be saying this in a couple of weeks.

Once again I wasnt thinking.

 

[CourtQueen]

Originally posted by CaptainDeadlift
I wonder if you'll be saying this in a couple of weeks.

No, I will still be saying they suck because I'll be so freaking sore I won't be able to move.....or maybe not

 

[Rocco32]

I'm already starting to get sore!

 

[Var]

I had DOMS last week, but nothing now. I'm sure I'll be feeling it soon enough. I recover pretty fast typically. I HATE days off. I wish there were no such thing as overtraining