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  • DC Week 1 of Blast 7

    Meal 1: Measurement Calories Protein Carbs Fats
    Whole egg 5 370 31 1,75 25
    Oats 20g 77 3,3 13,2 1,3
    Banana 1 121 1,4 31 0,4
    PB 50g 201,6 15 6 23
    Chia seeds 20g 98 3,12 8,7 6
    Lemon water
    Multi
    Total meal 1 867,6 53,82 60,65 55,7

    Meal 2: Measurement Calories Protein Carbs Fats
    Protein pulver 110g 430 82,5 6,8 8,25
    Total meal 430 82,5 6,8 8,25

    Intra-Workout Measurement Calories Protein Carbs Fats
    Dextrose 2 Scoops 320 80
    Creatine 10g
    BCAA 20g 20
    Total intra 320 20 80 0

    Meal 3: Measurement Calories Protein Carbs Fats
    Red/Green Lentils 400g 528 36 96 2,8
    Veggies
    Total Meal 528 36 96 2,8

    Meal 4: Post workout Measurement Calories Protein Carbs Fats
    Protein pulver 110g 430 82,5 6,8 8,25
    Oats 40g 154 6,6 26,6 2,6
    Fruit 1 121 1,4 31 0,4
    Total Meal 705 90,5 64,4 11,25

    Meal 5: Measurement Calories Protein Carbs Fats
    Red/Green Lentils 400g 528 36 96 2,8
    Veggies 50g - - -
    Total Meal 528 36 96 2,8

    Meal 6: carb cutoff meal Measurement Calories Protein Carbs Fats
    Protein pulver 110g 430 82,5 6,8 8,25
    Total meal 6 430 82,5 6,8 8,25

    Total Day Measurement Calories Protein Carbs Fats
    Sum of all meals 3808,6 401,32 410,65 89,05

    No big changes but I'm trying to get a bit slimmer while keeping my protein as high as possible. I will try and incorporate some kind of quark or some kind of dairy source to keep my the balance between natural sources of protein a bit higher. Because I'm a bit "worried" that I get so much of my protein from protein powder but for now my financial situation is going to have to dictate those decisions. So for now this is ok.

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    • Yesterday was one of my cruise workouts and I just went in to try and get my body used to lifting weights again.

      Flat bb press (which I never do) 60x10 80x10 100x8
      Incline flies 20x10 25x10 30x10
      Plate loaded oh press 1pps x 10 2pps x 10 3pps x 10
      Plate loaded cg press 1pps 10 2pps x10 3pps x10
      Decline db ext 20x10 25x10 30x10

      I did the CG stuff to feel if it bothered my forearm and it was def better than bb CG but I decided to play it safe and not do them at all. So I'm going with the decline db ext that I found here on the forum as a recommended exercise. I would have like to do like a dip machine or something more compound but this is all I have so that's what I'm doing.

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      • Today was a bit of biceps and back to keep the cruise going.

        Ez bar drag curls 30x 10 40x 10 50 x 10
        Lying cable rope hammer curl 23x10 30x10 35x10
        Parallel grip pulldown 55x 10 75x10 115x10
        Rack deadlifts 1pps x 10 2pps x8 3ppsx6 4ppsx2
        RG pulldown 55x 20 75x10 115x10

        I wanted to test out the rack deadlifts to see how they feel. I am doing them in the Freedom rack so it's not the best but they are really heavy and I do them with a complete stop at the bottom. And then I really wanted to test out another WM for future training. And I'm battling with whether or not to add a WM for my width. Have a good day guys.

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        • Today was 30 min of cardio 15 on the elliptical and 15 on the treadmill and then 3 sets of abs using rope cable curls

          I'm planning on doing legs as well this week and then hit it hard next week with week 1 of my new blast. Getting pumped.

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