Thread: Jrock's full body training log

Today's meals

pre workout: 1/4c cream of rice +1 scoop whey
post: 2 eggs, 1/2c egg whites, 1c diced potatoes, 1/4 bell pepper, .25c turkey sausage
lunch: 1pkg viterame(no oil), 2c spinach, 6oz sirloin(cooked weight)
snack: 1 apple, 1 orange
dinner: 5oz flounder, 6oz barramundi, 1.5c broccoli, 1can reese artichokes, 1 bell pepper
pm snack: 2c spinach, 8oz campari tomatoes, 1tsp olive oil, 1tsp balsamic glaze

Totals: 2101cal 34f 240c 212p 32fiber

Light training day today, so backed out a serving of carbs and such. Normally aim for 2450 on actual training day, and my psmf day(s) usually end up under 1400.

Originally Posted by Mattymoo

Nice work...hey how do you eat your radishes ?

usually just slice them up and throw them in a salad. They're also nice roasted or sauteed with a little butter. But I'm not adding any additional fat to anything these days, other than just a slight bit of olive oil with my spinach/tomatoes, so no buttered radishes for me.

Workout D today:

45 degree hip extension x 12,12,10,9
seated OH press: 7,5,5,4
bulgarians x6,4
bench press 5,5,5- missed rep target, always struggle with bench on this workout being that it's after OHP
chins x 9,7,6,5
calf jump x 14,12,12,11
single leg hip thrust x 10,7
single leg extension x 12,11,10,9

Overall, good workout. Added weight on bench, but didn't hit target of 8 reps. Everything else progressed nicely. Still lacking strength on the single leg hip thrust, as I'm only using about half the weight as I was pre quarantine. Hit a PR on Bulgarians today, though, so I'll take that.

Workout E today, always the most challenging one of the week:

single leg curl x 9,7,7,6
Vsquat x 8,8,6
weighted pushups x 10,7,5
lat prayers x14,12,11,8
bayesian curl x 11,9,77
shoulder pull x 12,10,7
bayesian fly x 14,7
skullovers x 10,8
butterfly lateralx 9,5
seated calf raise x 20,19
shrug x 16,13,11

Continuing to add weight and reps, exccept for a copule pounds here and there, I'm back to pre quarantine weights. That was 444 on vsquat, 180 on seated calf raise, 185 on shrugs. Even hit a couple pr's- 65lbs on the weighted pushups and 30lb db's on the butterfly laterals.

Weight is trending in the right direction and things are tightening up in the mirror- amazing what a difference getting back to real training makes both in terms of acute results but also the focus and motivation that comes with it.

Workout A today:

bulgarians x6,5
seated overhead press x 6,5,5,4
chins x 10,7,6,5
single leg hip thrust x 8,7
calf jump x 15,13,12,11
single leg extension x 10,10,8,7

Added:
hip adductor x 20,20
hip abductor x 20,16
overhand grip rows x 15,12
rope crunches x 25,25


Things continue to trend in the right direction. Personal best today on bulgarians, overhead press, calf jumps and chins. Only 10lbs off of pre quarantine weight on the leg extensions, should get there next week. Still a ways off on the hip thrust.

Weekly weigh in and measurement day. Weight is down .6% from last week- had hoped for more but truthfully thats about the perfect rate. Things are trending the right way with waist and skin caliper measures as well.

Just fyi, i track all this in a spreadsheet. I weigh in daily and it calculates weekly avg weight, and then % change from one week to the next. It also totals skin fold thickness(i only track supra and umbilical measures), and then i also input the waist measure. Having this recorded allows me to accurately track progress week to week, and gives me the data needed to properly adjust calories.

Workout B today:

45degree hip extension 12,12,10,8
BB bench press x 9,8,7
lat prayers x 15,14,12,11
butterfly laterals x10,5
shoulder pulls x 12,11,9
bayesian curls x12,10,6,6

Added: 2x30 rope crunches

Kept it simple today and didn't add extras other than a couple sets of ab work. Going hiking with the wife here in a while and didn't wanna over extend. Weight used and reps achieved all trending in the right direction.

On another note, I'm getting bloodwork done Tuesday and pending results I plan to start my cycle on 7-13.

Originally Posted by Argon Coagulator

Admiring the dedication man. 3 fullbody workouts a week is my max and I don't really enjoy doing them, lol.

That’s what I always thought the limit was with full body workouts, but Menno has taught me otherwise. Key is in the programming. Weird thing is I get fatigued but everything is balanced so well I’m rarely sore for very long. I also always thought I couldn’t handle volume, and that’s clearly not the case. But, anyway, thanks!

Workout C today:

single leg curl x 10,8,7,5
Vsquat x 8,7,6
weighted pushup x11,9,8
bayesian fly x 16,10
shrugs x 15,13
skullover x 12,10
seated calf raise x20, 17

Nice workout today. Forgot my belt but still hit the target on the vsquat. So that puts me back even with pre quarantine weight of 454lbs. Still progressing nicely on everything else, hitting some PR's, like on weighted pushups(65lbs) and shrugs(195). For the amount of reps, I think the seated calf raise was a PR at 185- I've def pushed more weight but not for 20 reps. Overall, training is going well. Really psyched about upcoming cycle. Getting bloodwork in the morning.