Cleared. Here goes Nothin.. (Drakos Training Log)

Monday 31st March.

MEAL 1
4 eggs (2 whole 2 whites) scrambled.
Half a cup of prorrige oats with 1 scoop of whey.
Pint of Water.
Cup of coffee.

MEAL 2
100g Grilled Chicken

MEAL 3
Steak and salad sandwhich on granery bread

MEAL 4
Garlic Lamb /w Veg

MEAL 5
100g Cottage cheese

Cardio 20min Jog with sprint intervals.
 
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do you really spend the time to make your own food look like that or is it just for us?

Good job on keeping a detailed diet log.
 
Aczech said:
do you really spend the time to make your own food look like that or is it just for us?

Good job on keeping a detailed diet log.
Click to expand...

Cheers Bro. Its really no time at all, I dont go out of my way to make it look good but if it looks nice then it'll taste nice and then its half the battle of forcing food down your throat.

And I feel keeping a detailed log will keep me on track, Diet has always been difficult for me to keep focus on. Plus a book with pictures is alway more fun to read.
 
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Tuesday 1st April

MEAL 1
Half a cup of porrige oats with 2 scoops of whey protein

MEAL 2
2 Chicken breasts with steamed mixed veg and sweet potato.
DSC00141.jpg


MEAL 3
Whey protein with creatine in water.

MEAL 4
Whey Protein.

MEAL 5
Sweet chilli chicken (cooked with virgn olive oil)

MEAL 6
100g cottage cheese.

WORKOUT: (Back, Shoulders, Triceps)

Lat pulldowns: 3 x 10,10,10, (50kg, 55kg, 60kg)
T-Bar rows: 4 x 10,10,8,8, (40kg, 60kg, 80kg 80kg)
Deadlift: 4 x 10,10,8,8, (40kg, 50kg, 60kg, 80kg)
Dumbell Row: 4 x 8,8,8,8 (25kg, 30kg, 36kg, 36kg)

Lat raises super setted with rear delt raises: 3 x 8,8,8, (5kg, 10kg)
Dumbell Shoulder Press: 4 x 10, 10, 10, 8 (15kg, 17.5kg, 20kg, 25kg)

Tricep Dips: 4 x 10, 10, 10, 10, (70kg)
 
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Wednesday 2nd April

Meal 1
6 (4 whites 2 whole) with chopped peppers red onion and mushroom, Omlette.
2 Slices of wholmeal toast.
cup of coffee.
pint of water.

MEAL 2
Half a cup of brown rice.
Chopped veg red, green peppers sweetcorn.
2 chicken breasts.

MEAL 3
Diced chicken in peppercorn sauce.
Steamed veg.
Sweet potato.

MEAL 4
Chicken breast
100g Cottage Cheese

MEAL 5
2 Scoops of whey in semi skimmed milk.
 
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Thursday 3rd April

MEAL 1
6 Eggs (2 whole 4 whites) with chopped peppers, mixed herbs and mushrooms.
2 Slices of wholmeal toast.
Cup of coffee.
Pint of water.

MEAL 2
2 Diced chicken breasts with chopped veg.
Handfull of whole wheat pasta.

MEAL 3
2 Scoops of Whey with creatine.

MEAL 4
2 Scoops of Whey.

MEAL 5
2 Chicken breast fillets.
Sliced oven cooked sweet potato (cooked in virgin olive oil).
half tin of Beans.

WORKOUT: (Chest, Biceps and Forearms.)

Flat Bench: 4 x 12, 10, 8, 5, (50kg, 60kg, 70kg, 80kg,)
Incline Dumbell: 4 x 10, 10, 8, 6, (20kg, 25kg, 30kg, 35kg,)
Dumbell Flyes: 4 x 8, 8, 8, 8, (15kg,)

Alt Dumbell Curls: 4 x 8, 8, 8, 8, (10kg, 15kg,)
Preacher ez bar curls: 4 x 8, 8, 8, 8, (20kg)

Barbell Forearm Curls Behind: 4 x 10 (10kg, 15kg, 30kg, 40kg,)
Barbell Wrist Curls: 4 x 10 (10kg, 20kg)
 
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Friday 4th April (Cheat Day)

Weighed in at 202lbs on digital scales at gym.

MEAL 1
2 scoops of whey
Half cup of porrige oats.
Pint of water.

MEAL 2
Bag of Beef Jerky.

MEAL 3
Tuna Sandwich on wholegrain bread.

MEAL 4
Subway Melt (Ham, turkey, bacon, cheese, lettuce, tomato, red onion, chilli's, gerkins) on wheat bread.
Diet Coke medium.

MEAL 5
Chips with cheese. (STRIKE)
 
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Great job bro!!! Love the journal. Pic's are great! Didn't know you were an aspiring gormet chef??..lol. Love it.
 
Saturday 5th April.

MEAL 1
Half Cup of porrige oats.
2 scoops of Whey Protein.
Cup of Coffee.

MEAL 2
4 Whole eggs.
2 slices of wholemeal bread.

MEAL 3
2 Chicken Breasts in seasoned breadcrumbs.
1 sweet potato sliced and oven baked (cooked in virgin olive oil).
Cup of Brocolli and sweetcorn mix.
DSC00164.jpg


MEAL 4
100g Cottage cheese

MEAL 5
2 scoops of whey protein in milk
 
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Sunday 6th April.

MEAL 1
6 eggs 3 whole 3 whites with chopped peppers, mushrooms and mixed herbs.
2 slices of wholemeal toast.
Cup of Coffee.

MEAL 2
2 scoops of Whey with Creatine.

MEAL 3
2 scoops of whey.

MEAL 4
2 Chicken breasts with peppers sweetcorn and spices.

MEAL 5
2 slices Bolagnase Pizza, (Went out with family consider this a STRIKE).

WORKOUT: Legs and Tri's

Squat: 4 x 8, 8, 8, 5 (50kg, 60kg, 90kg, 110kg,)
Leg Press: 4 x 8, 8, 8, 8, (50kg, 60kg, 70kg, 90kg,)
Dumbell Lunges: 4 x 8, 8, 8, 6 (60kg, 70kg,)
Standing Calve Raise: 3 x 15, 10, 8 (15kg, 20kg, 25kg)
Seated Calve Raise: 4 x 15, 10, 8(15kg, 20kg, 25kg)

Dips: 4 x 8, 8, 8, 8, (210lbs, 243lbs, 254lbs, 287lbs,)
Tricep Extention: 3 x 10 (30kg, 35kg, 40kg,)
Rev Grip Bench: 4 x 8 (40kg)

Poor quality Progress Pic.
DSC00166-1.jpg
 
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210lbs Squat for 5 reps.

<object width="425" height="355"><param name="movie" value="http://www.youtube.com/v/aUDiAPZfQcE&hl=en"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/aUDiAPZfQcE&hl=en" type="application/x-shockwave-flash" wmode="transparent" width="425" height="355"></embed></object>

First heavy leg session since my ACL recon. This has been 9 months in the making Im so happy to get back to working legs. Im not breaking any records here I managed to crank out 5 reps on 210lbs was sloppy and not deep enough by any standards but for me, a step in the right direction. My goal is to be able to squat 260lbs for 5 reps by E.O.M. then we'll take it from there.

Overall Im happy with my progress. :)
 
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Monday 7th April.

Legs feel like jelly... LOVE IT!!!!

MEAL 1
2 Scoops of whey.
Half cup of porrige oats.
Mixed with semi skimmed milk.
Pint of water.

MEAL 2
2 Chicken breasts with peppers sweetcorn and spices.
Hand full of whole wheat pasta.

MEAL 3
2 Scoops of Whey.

MEAL 4
100g Cottage Cheese.

MEAL 5
225g lean steak mince chilli con carni.
 
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Tuesday 8th April

MEAL 1
2 Scoops of whey.
Half cup of porrige oats.
Cup of coffee.

MEAL 2
Lean steak mince chilli con carni.
Hand full wholegrain pasta.

MEAL 3
2 Chicken breasts.
2 slices of wholemeal bread.

MEAL 4
2 Chicken breast
Chips.

MEAL 5
2 Scoops of whey in semi skimmed milk.
 
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Looking at resturcturing my routine, maybe incorperate a 5 x 5 approach (Any thoughts on this??) and shift training days around.

The routine Im doing ATM just isnt fitting into my new lifstyle. And I need to increase my strength in order to gain quality size.
 
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Wenesday 9th April

MEAL 1
6 Eggs omlette 2 whole 4 white with chopped red pepper, red onion and mushrooms
2 slices wholemeal toast.
cup of coffee.

MEAL 2
XL Double Whopper meal, Large. (STRIKE)

MEAL 3
2 Scoops of whey with creatine in water.

MEAL 4
2 Scoops of whey in water.

MEAL 5
2 pieces of Cod with sweet potato and mixed veg.


WORKOUT Chest and Bi's

Incline Dumbell press: 5 x 5 (30kg, 30kg, 35kg, 35kg.)
Flat bench press: 5 x 5 (60kg, 70kg, 70kg, 80kg, 80gk.)
Dumbell flye: 4 x 8 (15kg, 17.5kg, 20kg, 20kg.)
One arm pec deck: 4 x 8 (15kg, 20kg, 20kg, 25kg.)
Dips: 3 X 8 (243lbs, 254lbs, 287lbs,.)

<object width="425" height="355"><param name="movie" value="http://www.youtube.com/v/PZUKtRpUj4c&hl=en"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/PZUKtRpUj4c&hl=en" type="application/x-shockwave-flash" wmode="transparent" width="425" height="355"></embed></object>

I still dont trust this machine Im sure the weights are wrong, but aparently the machine goes up to 210lbs and I added 15kg (converts to 77lbs) which overall is 287lbs but my bench is awful so these numbers dont add up in my book.

Alt dumbell curls: 4 x 8 (15kg, 17.5kg, 20kg, 20kg.)
Preacher Bench: 4 x 8 (25kg.)
Machine Curls: 2 x 6 Cheat sets (40kg.)
 
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Thursday 10th April

MEAL 1
6 Eggs 3 whole 3 whites scrambled.
2 Slices wholemaeal toast.

MEAL 2
2 Chicken breasts in a chilli con carni style sauce
Hand full of whoewheat pasta.

MEAL 3
Diced Chicken in a peppercorn sauce.
Mashed sweet potato.
Mixed veg.

DSC00175.jpg


MEAL 4
2 scoops of whey in semi skimmed milk.
 
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Friday 11th April

MEAL 1
6 eggs 3hole, 3 white, Scrambled.
2 sliced of wholemeal toast.

MEAL 2
2 Chicken breasts mixed with chilli powder and chopped peppers.
Half cup of brown rice.

DAMN OVERTIME FUCKED UP MY TRAINING WILL HAVE TO TRAIN DOUBLE TIME SUNDAY!!!

MEAL 3
2 Scoops of whey mixed with ice cream.
 
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