Onces' TP-PT training log

[once was fat]

Diet sucked today I was really busy at work and actually skipped some meals.

8:00am protein shake one small protein bar, and one small apple
12:00pm T-bone steak, small side salad, ranch beans, and lf cottage cheese.
3:00pm 1/2 cups oats, with one protein shake.
5:30pm 2 small protein bars
This sounds stupid but I owed my wife a dinner wherever she wanted and she picks pizza.
8:30 one and 1/2 slices of pizza 4 chicken wings. The wierd thing is I didnt have an appetite sitting there at the pizza place.

I am concerned today was a non workout day but when I got home from my basketball game I weighed myself and I was at 165lbs. That is a 5 pound drop from last week and I am supposed to be bulking. I cannot afford to loose anymore weight. It seems like the more healthy I eat the more weight I loose. I have not been on a low calorie diet either. Look at my journal. I think I am pounding down alot of food. Sometimes 8 meals a day. I do hope this was only water weight I will check my weight in the morning. Shit I can seem to gain a pound. Even with the cheat meals last week It dosent seem to effect me. I dont even get bloated after eating now. How am I going to ever build bigger mucles if I cant get the weight up.

 

[Rocco32]

You lost a bunch of weight Once! Sometimes it's hard to switch your body and metabolism back over so your putting weight back on! But don't worry, it'll come and once is does- Look out!

 

[once was fat]

This mornings workout

3 wide grip pulldowns 9/140 8/140 8/140
3 bb rows 9/115 8/115 8/115
3 leg curls 9/90 9/75 9/75
3 bb curls 9/85 7/85 8/75
3 hammer cable curls 9/50 9/50 9/50
3 calf raises 9/120 9/120 9/120 I had to go down on weight because my calfes were cramping up due to last nights basket ball game.
3 bb shrugs 9/205 9/205 9/205



Diet

5:00am protein shake
7:00am post workout protein shake 1/2 cup oats one apple
10:30am protein shake 1/2cup oats
1:00pm baby back ribs light sauce side salad and plain baked potatoe.
3:30pm bunless burger with ff cheese and two celery stalks
7:00pm large chicken breast with greek salad olive oil for dressing with pita bread.
10:30 1/2 cup cottage chesse.

 

[Jodi]

You call that a bulking diet? Shit I ate more than that and I'm cutting.
Come on EAT!! You should be packing in a MINIMUM of 1 C. of at those meals -

 

[once was fat]

Originally posted by Jodi
You call that a bulking diet? Shit I ate more than that and I'm cutting.
Come on EAT!! You should be packing in a MINIMUM of 1 C. of at those meals -

When I say 1/2cup that is uncooked. You think I need to get 1 cup uncooked in each of those meals. Dam my stomach is hurting after some of those meals.

 

[Jodi]

Ummm, yeah - 1 C. uncooked oats. Shove it in!

 

[once was fat]

Ok cool. Thanks Jodi. Any other recomondations.

 

[Jodi]

Yeah, other than olive oil where are the EFA's?

 

[once was fat]

Originally posted by Jodi
Yeah, other than olive oil where are the EFA's?

6 fish caps a day. I just dont list them.

 

[once was fat]

Todays workout

3 hack squats 9/90 9/90 8/110
3 quad extensions 9/100 8/100 8/90
3 incline bb press 8/155 6/155 8/135
3 cable crossovers 9/70 9/70 9/70
3 db milltary press 7/40 7/40 8/40
3 close grip bench press 8/115 8/115 7/115
3 v bar press downs 8/150 8/140 8/140


I tried to eat as much as I could today. I will start to add more oats and cottage cheese to begin with, thanks to jodi. I have been eating my meals at 1/2 cup and now I will go with a full cup in replace of the 1/2 cup diet. Some foods were ok some were not. The more I ate the more hungry I got today.

5:30am protein shake
7:00am protein shake 1 cup oats one apple
9:30am new your strip steak 2 whole eggs 5 slices of ww french toast with sugar free syrup
12:30pm 1bowl miso soup 13 pieces of sushi
4:00pm protein bar 30g protein
7:00pm bowl of potatoe soup 1 taco 1 cheese echilada, black beans and some tortilla chips with salsa.
11:30 protein shake

 

[Jodi]

The more I ate the more hungry I got today.

Funny how that works eh?

Is that super fish oil or regular? If it's regular you should probably increase it a bit.

 

[once was fat]

Originally posted by Jodi
Funny how that works eh?

Is that super fish oil or regular? If it's regular you should probably increase it a bit.

Its the regular one from costco. So you think 10 should do?

 

[once was fat]

Originally posted by once was fat
Its the regular one from costco. So you think 10 should do?

On the bottle it say's concentrate. 1000mg per cap but then it says 300mg of omega 3.

 

[Jodi]

Yeah, go for 10. That should be plenty.

 

[once was fat]

Today's workout

4 wide grip pulldowns 9/140 9/140 9/130 9/130
4 bb rows 9/115 9/115 8/105 8/105
4 leg curls 9/90 9/75 9/75 9/75
4 hammer cable curls 9/60 9/60 9/60 9/50
4 bb curls 7/95 7/85 7/85 8/75
4 calf raises 9/140 9/140 9/140 9/140
4 shoulder shrugs 9/185 9/185 9/185 9/185

I had to drop the weight on bb curls and on shrugs do to me messing up my back. I think my form and the number of sets on the bb rows killed me. My back is out of wack and hurting. I have been using ice all day. Hopefull it will no interfear with tomorows wokrout. I will replace bb rows with hammer strength machine rows. I had an injury when I was younger. I fell down 3 flights of stairs and I have had a problem ever since.

Diet wasnt to good I broke down and cheated. I wasnt supposed to cheat until next month but oh well.

8:00am protein shake
11:00am 1 and 1/2 ww bagle with light cream cheese with one protein shake
2:30 99%ff turkey chili burritos with low carb low fat tortillas 2 tortillas with one whole can of the chili.
6:00pm A big n tasy with some fries.
8:30pm protein shake
before bed I will have a cup of lf cottage cheese.

I did go on my first semi long mnt bike ride on my new diamondback. Well it isnt that long but there were some great long hills which got my heart rate up. Total ride 6.5 miles. Dam that was fun. I didnt think I would have a good time since I had worked out early this morning.

 

[Rocco32]

Looks like a good w/o! Congrats on your new bike, that's how I lost 115lbs. Don't sweat the cheat, your bulking now some aren't ya? I try to keep it to a minimum but don't lose any sleep if I cheat on a bulk sometimes.

 

[PreMier]

Workouts looking good. I am sorry to hear about your back. Like rock said, your bulking... no worries

 

[once was fat]

Thanks rock and premier. Well things are actually worse now. Im really fucking pissed off more at myself than anything. I will never attempt to workout in the evening again. I woke up late this morning and my back was still hurting. I did have enough time to go to the gym but didnt want my back to get worse. I actually feal ok now. I decided to go after work today. What a big mistake.

I had to fucking wait 40minutes to get on the hack squat machine. I was like ok I will do regular squats then. Nope that was taken as well. So I decided to mix up my whole routine as far as what exersises I would do first and last. Every fucking spot that I neaded was taken. I had to park outside of the gym parking lot to get into the gym. To make things worse there were lines with people sitting on the dam floor waiting for someone to get done. There were groups of 4 alternating so I couldnt even work in a set. People talking on there fucking cell phones having converstations. It was so bad that after my 4th set of squats I tried to get going on the next exersise. At this point I didnt care what I was supposed to do next I just wanted to get on or setup with my next exersise. It tooks 40 minutes to get squats done and then I waited aroung for another 20 minutes trying to do somthingl. Finally after being there for 1 hour and only have completed one exercsise I was like fuck this shit Im out of here. Im more pissed at myself than anything as this is the first time I have ever skipped out of the gym. For now on morning only. The weird thing is I havent been to the gym in a few weeks at night and the clients have totally changed. Oh and one last thing even the fucking trainers and I mean all of them were there training multiple people at one time.

Im done bitching now but inconsiderate people really piss me off.

 

[Var]

I cant train nights at my gym either. When I was working days, and hitting the gym around 6pm, I ALWAYS had to wait for equipment. Most aggravating thing in the world.
Workouts are looking good though!

 

[Rocco32]

Gotta learn to work in with people! It's a bitch but its the only way in the evenings. Sorry you had such a crappy time!

 

[PreMier]

Damn fuck that.. There was a guy on the extension machine the other day READING THE FUCKING PAPER!!! I grabbed it from him after asking nicely for him to work in... Threw it to the floor and said get the fuck off the machine and stop wasting my time. He went to the front desk adn said I threatened him blah blah blah. I know the people there, and told them the situation, and the guy laughed and said dont do it again.

 

[X Ring]

that a boy Premier and OWF things are looking good, keep on going, thing are going to get interesting in a few weeks

 

[once was fat]

What should I do since I missed a workout. Tuesday and wednesday are my days off. Should I workolut tuesday or wednesday to make up for it? Or should I skip it and go to the next scheduled routine.

 

[X Ring]

i dont know but I need to know the same thing b/c it might happen to me at the end of this week

 

[Triple Threat]

I was in a similar situation and TP said not to skip the workout, but try to fit it in somehow. Better a slight deviation to the schedule rather than a complete omission.

 

[once was fat]

Here was todays workout.

Hack squats 7/90 8/90 8/90 7/90
quad extensions 9/100 7/100 8/90 8/90
incline bb bench 7/155 7/145 8/135 7/135
cable crossovers 9/70 9/70 9/60 9/60
db millitary press 6/40 6/40 6/35 6/35
cg bench press 7/105 8/95 7/95 8/95
v bar press downs 9/140 8/140 8/140 8/140

I will be adding weight on the hack squats next workout. As you can tell with doing four sets I had to drop the weight in the last 3 exercises. The worst was db millitary press. Dam I feel like a weakling when it comes to those and squats. Since doing squats over the las few weeks even though im not pumping out alot of weight I have seen a diffrence in my leg deffinition not much but its a plus.

I have also been really busy at work and have not had proper sleep. Tuesday golf tournament all day and then a baseball game with clients untill late night. Wednesday another all day golf tournament and then a late night marketing basketball game. The sun and heat has torn me up. Looking forward to a rest day on saturday although I will probably go mountain biking in the desert.

My diet has been lacking in the consistancy area however I am still meeting my protein requirements. I know this might not be the right thing to do but I have been eating carbs before bed or as my last meal and it seems to have helped me with early morning workouts.

 

[once was fat]

Yesterdays workout

5 Lat pull down 8/140 8/140 8/140 8/130 8/130
5 machine row's 9/180 9/180 9/175 9/175 8/175
5 leg curls 9/90 9/90 8/75 8/75 8/75
5 cable hammer curls 9/60 9/60 9/60 9/50 9/50
5 bb curls 8/ 85 8/75 8/75 8/65 8/65
5 calf raises 9/170 9/170 9/170 9/170 9/170
5 bb shoulder shrugs 9/205 9/205 9/295 9/205 9/205


I had a great workout. Doing 5 sets really affected my weight when It came to bb curls. I was in and out in about one hour. I supersetted lat pulldown with leg curls, and bb curls with calf raises.

 

[once was fat]

Today's workout really kicked my ass. There were times at the end of the workout that I could barely lift anything. 2 hours after the workout my arms were still shaking.


hack squat 7/110 8/110 8/90 7/90 7/90 7/90
leg extensions 9/100 9/100 9/100 9/100 8/90 8/90
bb incline press 8/155 6/155 8/145 6/145 7/135 7/135
cable crossovers 9/70 8/80 9/70 9/70 9/70 9/60
millitary db press 7/40 5/40 6/35 7/35 6/35 6/35
close grip bench press 8/95 8/95 8/95 8/95 8/95 7/95
v-bar press downs 9/140 8/140 9/130 8/130 8/130 8130

These workouts are getting very challenging.

 

[tucker01]

Good job Once

 

[once was fat]

Originally posted by IainDaniel
Good job Once

Thanks