Trench's Photo Journal + Online Training + Diet

[Trench]

Here I go!!!

Stats:
height: 5'10
weight: 190
BF%: 16-18%


My Basic Meal Plan:

Eat every 2-3 hours

Multivitamin

Mornings: oatmeal with water, boiled eggs with lean turkey bacon, or oatmeal and a protein Shake (50g)

Mid morning meal: protein shake or 2 apples and water

Noon meal: Salad with tuna

Mid afternoon meal: salad with chicken and a banana

Post Workout Shake: 50 g protein and dex/malto mix.

Evening meal: chicken breast with salad or @ slices of turkey loaf and fruit

Workout Plans from 3:30-4:30pm:

M-Chest/Biceps
T-Back/Triceps
W-Legs
Thurs-Shoulders
Friday-Arms
Saturday-Circuit


Cardio- M/W/F- 6:00am on an empty stomach.


Where I started:



Where Im currently at:

[will-work4andro]

i'm in for the ride

[Trench]

Tuesday 7/1/08

Tore up my back today. Feels great.

4 sets of 10. Widegrip weighted pullups with a 45 ib plate.
6 sets of Deadlifts. 135, 155, 185, 205, 225, 225
4 sets seated rows. 105, 115, 135, 150
2 dropsets with the T-Bar. 135, 90, 45

Everything basically till failure. Skipped Triceps today. Too exhausted!!! haha..

Slammed a PWO down and went to sleep for a couple hours.

Good day today. My only change in the diet was my noon meal. Went to rotary sushi and ate quite a bit of rice and raw salmon. LOVE SUSHI!!!

Going to do my cardio tonight at 10pm. Missed my morning session. 30 minutes on the stationary bike at home.


Weight in after my workout: 187ibs

[Commander]

[ QUOTE ]
My only change in the diet was my noon meal. Went to rotary sushi and ate quite a bit of rice and raw salmon. LOVE SUSHI!!!


[/ QUOTE ]

Same here, Sushi rocks!
Good luck with the journaling.

[Trench]

7/2/08

Legs. Simple and to the point.

10X10 Squats. Still cant go heavy. those of you who have been following my training before i started this journal know about my ACL woes. Still affecting my ability to go heavy and hard.

Still limited in movement and stuck with 135ibs on a smith machine.

Worked in some abs and worked the stair climber for 30 minutes for cardio.

[Trench]

7/3/08-Thursday

Overslept during my afternoon nap and work up late to go to the gym. Ended up throwing down 25g of whey and working out just on that for fuel.

Worked Arms.

Pre-exhausted my biceps with 3 sets of pullups and pre-exhausted my triceps with 3 sets of 25 pushups.

10x4 Barbell Curls. 65, 85, 95, 105
10X4 Hammer Curls 25, 30, 35, 40
10X4 Isolation 45,55,65,75

Triceps
10X4 Skull Crushers 50, 60, 70, 80
10X4 Push Downs 40, 45, 50, 55
10X4 Weighted Dips 35 Plate

Walked@ 3.5 mph for 30 minutes afterwards

Tomorrow. Light Circuit.

Weight at end of training session. 184ibs

[Trench]

7/7/08 - Monday

Worked Chest today.

4X12 Incline Barbell Presses.
135/225/245/255

4X12 Flat Dumbell Presses
65/75/85/95

4X12 Dumbell Flys
25/35/35/40

4X15 Dips

Cardio: Walking/Incline 6.0/Speed-3.5/Time 25 minutes

Ate clean today.

Oats/Whey for Breakfast.
2 Strawberry Yogurts for Midmorning
Greens and Chicken Breast for Lunch
Pre-Workout Shake
Post Workout Shake
Homemade Chicken Taco's. Yummy!!!!

Weight after workout-181 ibs.

[Trench]

woke up super late this morning. Looks like Breakfast starts at 11am!

[Trench]

7/8/08

4x10- Wide Grip Pull Ups with 45 plate
4X10- Wide Grip Pull Up w/o weights
4x10- Close Grip Pull Ups
4x10- Neutral Grip Pull Ups

Deadlifts
135 x 12
185 x 10
225 x 8
245 x 6
265 x 4
285 x 2

Machine Rows
10x4 105, 115, 125, 135

Ate clean all day except for the 4 beers I had with the boys! Ouch! Made up for it with 30 minutes of Cardio... haha


4/9/08

Knee is bothering me. Skipped Legs today. Worked Shoulders instead.

Pyramid Shoulder Dumbell Presses

25, 35, 45, 55, 60, 55, 45, 35, 25 (10 reps ea. 30 second rest)

Drop Sets Lateral Raises

3 sets of (25, 20, 15, 10) 10 reps each weight.

Cardio. 30 minutes. 3.5 miles Incline 10.

Abs. 150 crunches. 12x4 Leg Lifts.

Ate Extra Clean Today!!

[Timmah]

That's a ton of pull ups bro! Keep it up