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View Poll Results: Post-Cut: Which body part would you emphasize to build if you were me?
Chest 2 28.57%
Arms 0 0%
Back 0 0%
Shoulders 1 14.29%
Legs 4 57.14%
Voters: 7. You may not vote on this poll

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  #11  
Unread 04-19-2017, 01:46 PM
bkmacky9288 bkmacky9288 is offline
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Physically off day. Mentally...took a 5 hour practice exam
Weigh In: 163.4

Today's Nutrition

Breakfast: Power Bar Clean Whey: Cookie Dough
Fat: 5, Carbs: 25, Pro: 20

Lunch: Big I need to read the rules post.I need to read the rules post.I need to read the rules post. Salad
Fat: 16.5, Carbs: 64, Pro: 121.1

Snack: Triple Zero Pear and Nut Mix
Fat: 23.9, Carbs: 59.7, Pro: 34.4

Dinner: Pork Chop and Veggies
Fat: 19.2, Carbs: 12, Pro: 23.2
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  #12  
Unread 04-20-2017, 01:41 AM
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tellurium tellurium is offline
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Quote:
Originally Posted by bkmacky9288 View Post
Physically off day. Mentally...took a 5 hour practice exam
Weigh In: 163.4

Today's Nutrition

Breakfast: Power Bar Clean Whey: Cookie Dough
Fat: 5, Carbs: 25, Pro: 20

Lunch: Big I need to read the rules post.I need to read the rules post.I need to read the rules post. Salad
Fat: 16.5, Carbs: 64, Pro: 121.1

Snack: Triple Zero Pear and Nut Mix
Fat: 23.9, Carbs: 59.7, Pro: 34.4

Dinner: Pork Chop and Veggies
Fat: 19.2, Carbs: 12, Pro: 23.2
A salad with 121g of protein sounds great. Was it a bowl of meat?
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  #13  
Unread 04-20-2017, 04:52 AM
bkmacky9288 bkmacky9288 is offline
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Salad had over 300g chicken breast, lentils and a ton of different veg
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  #14  
Unread 04-20-2017, 03:35 PM
bkmacky9288 bkmacky9288 is offline
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No Training Today
Hardcore study day and work tonight.
Today's Weigh in: 162.4

Today's Nutrition

Breakfast: Swiss, portabella, and ham omelette.
Fat: 54.4, Carbs/Fiber: 24/2.2, Pro: 75.8

Lunch: Quinoa, Triple Zero, Frozen berries, Pumpkin, Sunflower, and Chia Seeds
Fat: 11, Carbs/Fib: 71.4/20.6, Pro: 34

Dinner: Chicken Breast, Cottage Cheese (pear, almonds, and honey)
Fat: 14.4, Carbs/Fib: 54.4/7.3, Pro: 106.9

Totals: Cals: 2167.2 Fat: 79.8, Carb/Fib: 149.8/30.1, Pro: 216.7
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  #15  
Unread 04-21-2017, 03:31 PM
bkmacky9288 bkmacky9288 is offline
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Really getting to love the feeling AFTER, certainly not during, the depletion circuits. Feel pumped as hell...of course I know once I go 60 and below carbs from 150 it'll be another story. Still dialing in proper weight for the depletion. Can't believe how low I have to go to hit the rep range...especially on the 2nd round. Going to a work function with my wife and will be eating out so going to drink shakes after my PWO meal for 'damage control'. Looked ahead at the menu and I know exactly what I'm eating and drinking tonight.

Today's Workout

A) Inc. BB Bench Press: 155x8, 6, 6
B) Low Pec Crossovers: 20 x13
C) Kneeling Scrape Press: 75x8, 80x7,6
D) Rope Upright Row: 100x15
E1) Alt. DB Curl (strict): 30x8, 6
E2) DB Skullcrusher: 60x8 (rough on shoulder switched to overhead cable extension) 80x8

Depletion Circuit x2: Machine Bench Press: 90x14, 70x17; Machine Row: 90x15, 80x15; Machine Press: 40x15, 15; Machine Preacher: 40x15, 20x15; Machine Tri Ext: 40x20, 45x17

20 min LISS

Today's Nutrition

PWO: Chicken breast with sweet potato, rice, mushrooms/onions, and a pear
Fat: 6.3, Carb/Fib: 107.8/11.6, Pro: 65.2

"Lunch"
Cinnamon Roll Protein
Fat: 2.4, Carb: 1.2, Pro: 21.6

Snack: Cinnamon Roll Protein with Instant Coffee
Fat: 2.4, Carb: 2.2, Pro: 22

Snack #2: Cinnamon Roll Protein with Instant Coffee (SO GOOD)

Dinner: Shrimp Cocktail with Riesling and Chicken Salad (dress on sd) with sauvignon blanc
Fat: 10, Carb: 70, Pro: 50

Leaving room for any surprise calories (~1000 to play with)
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  #16  
Unread 04-22-2017, 11:52 AM
bkmacky9288 bkmacky9288 is offline
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Today's Training

40 Min LISS

Today's Nutrition

Post-LISS: Parfait (triple zero, strawberries, almonds, sunflower seeds, and chia seeds)
Fat: 15.1, Carb/Fib: 55.4/22.6, Pro: 30.6

Lunch: Dip (hummus, bacon bits, salmon, and greek yogurt) and carrots
Fat: 49.4, Carbs/Fib: 60.8/6.9, Pro: 66.4

Snack: 2 Servings Cinnamon Roll Whey
Fat: 4.8, Carb: 2.4, Pro: 43.2

Dinner: Didn't bother to count macros- have 600 cals left over. Had little less than half rack of ribs before work.
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  #17  
Unread 04-23-2017, 03:38 PM
bkmacky9288 bkmacky9288 is offline
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First Leg Transition Workout with 2 rounds of depletion at the end...wow. Going to have to drop weights each consecutive circuit. In no way able to keep same weight and stay in 15-20 range...especially after destroying my legs in the main portion of the workout. Depletion workouts sure are humbling I can see.

Today's Workout

A1) Trap DL: 295x8, 7, 5 (really working on coming to a full pause at the bottom)
A2) Leg Press: 500x6, 4, 460x8
B) Prone Unilateral Leg Curl: 30x10/leg
C) Leg Ext: 185x14
D) Row Machine: 120x8, 130x8, 140x7
E1) Wt. Leg Raise: 35x8, 8, 45x6
E2) Good Morning: 145x8, 155x8, 165x8
2 Rounds of Depletion: Leg Press 335x18, 12; Hip Elevated Gym Ball Leg Curls 17, 20; Cable Crunch 130x 15, 15

Today's Nutrition

PWO: Oatmeal/Yogurt/Cottage Cheese/Blueberry/Whey mix
Fat: 4.2, Carb/Fib: 61.5/7.5, Pro: 53.6

Lunch: 6 eggs, cheese, mushrooms, turkey bacon
Fat: 61.4, Carb/Fib: 10.2/.6, Pro: 60

Snack: Peanut Butter and Diet Banana Impact Whey
Fat: 17.1, Carb/Fib: 8.3/3, Pro: 15.7

Dinner: Sesamı Teriyaki Shrimp over Shirataki Fettucini and Cherry Cheesecake for dessert
Fat: 7.2, Carb/Fib: 67.1/2, Pro: 84.2

Totals: Cal: 2231.1, Fat: 90, Carb/Fib: 147.1/13.1, Pro: 213.5
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  #18  
Unread 04-24-2017, 05:12 PM
bkmacky9288 bkmacky9288 is offline
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Looking forward to getting out of this transition phase...wanna just start, but I understand the reasoning for it. Also, workouts are starting to get close to 2 hours long.

Today's Training

A1) Meadow's Row: 110x8, 110.5x8, 111x7
A2) Dips: (BW+Wt) 192x7, 6, 8
B) Inc DB Fly: 30x13
C) Rope Pullover: 100x14
D1) accidentally did machine bench instead of press: 130x8, 140x8, 145x6
D2) Facepull: 140x8, 145x7, 7

3x: Machine Bench: 70x18, 15, 60x15; Row: 80x20, 16, 70x17; Press: 40x20, 17, 35x15; Preacher: 20x20, 20, 25x20; Tri ext: 45x20, 17, 40x18

LISSx30

Today's Nutrition

Pre-Workout: Cottage cheese, strawberry, sunflower seeds
Fat: 7.2,Carb: 18.2, Pro: 17.4

Lunch: Tuna Steak, Gumbo, Roasted Potatoes, Carrots, Oysters (went out to lunch and over-guestimated macros here to be safe)
Fat: 40, Carb: 60, Pro: 85

Dinner: Banana Diet Whey, Blueberries, almonds
Fat: 10, Carb: 28.2, Pro: 37.9
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  #19  
Unread 04-25-2017, 11:50 AM
bkmacky9288 bkmacky9288 is offline
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Today is a pure relax/study day. Tomorrow is my BIG licensing exam.

Today's Training

Existing

Today's Nutrition

Breffast: Hot Cereal over Frozen Blueberries mixed with some Cottage Cheese and Triple Zero topped with Almonds and Chia Seeds
Fat: 8.1, Carb/Fib: 30.9/14.7, Pro: 36.3

Snack: Cinnamon Roll Whey
Fat: 2.4, Carb: 1.2, Pro: 21.6

Lunch: Salad with boiled eggs, turkey bacon, sunflower seeds, and cheese
Fat: 38.9, Carb/Fib: 9/3, Pro: 38.9

Snack: Cheesy Quinoa with Refried Beans and Steamed Carrots
Fat: 15.7, Carb/Fib: 64.2/15.6, Pro: 32.2

Dinner: Shrimp, Tofu Noodles, and Homemade Teriyaki Sauce. Homemade Cheesecake too
Fat: 14.2, Carb/Fib: 46.6/2, Pro: 86.2

Totals: Fat: 77.1, Carb/Fib: 151.9/35.3, Pro: 213.1
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  #20  
Unread 04-26-2017, 07:24 PM
bkmacky9288 bkmacky9288 is offline
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Wow...2 hour leg day...my lower back and legs are toast...Mentally drained form a 5 hour exam today and now I've got the full package with physical exhaustion after that workout. On a more pleasing note, I found this yummy cereal called Blueberry Tiny Toast...kinda like cinnamon toast crunch with blueberries. Naturally I mixed in cinnamon roll protein

Today's Training

A) Squat: 247x8,6,7
B) RDL: 315x6 (low back just not in it today), 295x6, 7
C) Leg Ext: 185x15
D) Cable Pullthrough with band around knees: 170x13
E1) Cable Crunch: 175x8, 180x5 (switched to a box from a mat to increase RoM), 170x2 (immediately following previous set), subbing toe-to-bar leg raises herex6
E2) Good Morning's: 195x6,6,6

Oh God...3xDepletion Circuit: Leg Press: 315x20, 12, 295x15; Hip Elevated Ball Leg Curl: 15, 12 (+3 lowering hips), 12 (+3 lowering hips); Cable Crunch: 130x15, 15, 12; Banded Pullthroughx15, 15, 15

Today's Nutrition

Breakfast: Mint Chocolate Quest Bar + Coffee (15 minute break intra-test)
Fat: 8, Carb/Fib: 21/17, Pro: 21

Pre-Workout: Banana Whey shake with blueberries and 1%milk
Fat: 5.2, Carb/Fib: 34.5/4.9, Pro: 26.4

PWO: Cinnamon roll whey poured over Blueberry Tiny Toast Cereal
Fat: 8.4, Carb/Fib: 45.2/2, Pro: 25.6

Dinner: Split Chicken Breast with Cheesy Quinoa, Last slice of protein cheesecake and I'm topping it with peanut butter today
Fat: 58.8, Carb/Fib: 49.6/5.1, Pro: 130.9
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