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

[Drako]

Saturday 12th April.

Gonna take 2 days off and watch the North East Strongman Comp, then monday I will start new routine which I will post later on today.

Cheat Day

MEAL 1
3 Pork sausages.
3 Rashes of bacon.
1 Poached egg
Tinned tomatos
Baked beans.
Cup of Coffee.

MEAL 2
Slice/Door wedge of Corned beef pie.
Cup of hot chocolate.

MEAL 3
Kebab meat with garlic sauce.
Chips with cheese.
Can of Dr Pepper.

Yeah I kinda went all out fat bastard today, guess you could look at it as a last supper senario. Overall it was a fun day out, not for the missus who just complained about the cold. My first time attending a srongman comp and it kinda put into perspective just how big these guys really are.

 

[Drako]

This is the new routine based on the 5 x 5 routine from EVANSSS LOG (cheers bro) with a few alterations. Im hoping this approach to lifting will help improve my stregnth thus resulting in me improving on overall muscle gains.

Day 1: Wednesday.
Chest/Calves

• Flat Bench 5x5
• Incline DB press 3x 8-10
• Incline fly 3x8-10
• Smith machine 3x8-10

• Standing calves 3x15
• Sitting calves 3x15

Day 2: Friday.
Shoulders/Back

• DB Press 5x5
• Lat raises 3x8-10
• Barbell shrugs 3x15

• Deadlifts 5x5
• Dumbell row 3x8-10
• T-bar rows 3x8-10
• Lat pull down 3x8-10
• Pull Ups 3x failure

Day 3: Sunday.
Legs, Bi’s and Tri’s

• Hammer curls 5x5
• EZ bar curls 3x8-10
• BB curls 3x8-10

• Skull crushers 5x5
• Rope pull down 3x8-10
• Tri extension 3x8-10

• Squat 5x5
• Leg press 3x8-10
• Ham curls 3x8-10

 

[Drako]

Monday 14th April

MEAL 1
6 Eggs (3 whole 3 whites), scrambled with chopped peppers and red onion.
2 slices of wholemeal toast.

MEAL 2
1 can tuna and red onion.
2 slices of wholemeal bread.

MEAL 3
1 can tuna and red onion.
2 slices of wholemeal bread.

MEAL 4
2 scoops of whey in milk.

 

[Drako]

Grrrrrrrrr Bin bandits... have ruined my day.

 

[Drako]

Tuesday 15th April.

MEAL 1
6 Eggs (3 whole 3 white) scrambled.
2 slices of whoemeal toast.
Cup of coffee.

MEAL 2
2 Chicken breasts.
Cup of mixed veg.
Large sweet potato.

MEAL 3
2 Fried eggs (in olive oil).
2 slices wholemeal bread.

MEAL 4
200g Cottage cheese.
3 crackers.

MEAL 5
2 Pieces of cod.

 

[Drako]

Seem to be suffering from broken sleep, lying there thinking 'Im gonna go to sleep!!!' but cant and due to it Im feeling too run down to hit the gym hopfully tonight I can get at least 6 hours as opposed to 3 this is killing me.

 

[Skarhead1]

Drako perhaps you should try box squats.... Those squats werent even near parallel. Box squats will increase your flexibility and ensure youre going deep enough. Keep lifting hard.

 

[Drako]

Yeah Im aware of the bad form mate.It sucks but Im still weary about the flexibility of my knee ATM with weight bareing. At any second it feel like it will burst if I go deep on squats, but your right Box squats are deffo a way forward and possibly a way around that problem. cheers for the feedback.

 

[Drako]

Wednesday 16th April.

MEAL 1
6 Eggs (3 whole, 3 whites) omlette with mixed herbs and mushrooms.
2 Slices of wholmeal toast.

MEAL 2
Xl Double Wopper Meal, Diet Coke. (STRIKE)

MEAL 3
2 Scoops of Whey with creatine.

MEAL 4
2 Scoops of Whey, half a cup of porrige oats.

MEAL 5
2 Pieces of breaded lemon chicken breast.
1 Large sweet potato.

WORKOUT:

Dumbell Press 5 x 5, (25kg - 30kg)
Lat Raises 3 x 8, (10kg)
Barbell Shrugs 3 x 15 (60kg)

Deadlift 5 x 5 (120kg (270lbs) - 150kg (337lbs))
Dumbell Row 5 x 5 (45kg - 50kg)
BW Pull Ups 5 x To Failure.

Didnt get to use the lat pulldown because some clown was using it for bicep curls (Dont ask I have no Idea...)

 

[Drako]

Sunday 20th April.

MEAL 1
6 Eggs 3 whole 3 white mixed with half cup of porrige oats and cooked pancake style.

MEAL 2
4 Whole eggs, 1 and a half cans of tuna omlette.

MEAL 3
2 Chicken breasts.

CARDIO:

3 hour swimming session. (oh yeah Im learning to swim again)

 

[Drako]

Monday 21st April.

MEAL 1
6 Eggs (3 whole, 3 white), mushroom omlette.

MEAL 2
2 Chicken breasts.
1 sweet potato.
cup of mixed veg.

MEAL 3
Steak sandwhich.

MEAL 4
Bacon sandwhich.

CARDIO:

20 Min jog with sprint intervals.

 

[Drako]

Wednesday 23rd April.

MEAL 1
6 Eggs (3 whites 3 whole).
1 Mushroom.
2 Slices of wholemeal toast.
Pint of orange.

MEAL 2
4 Beef burgers.
2 chicken burgers.
8 pork sausages.
1 white sesame seed bun. (Yeah someone went all out fat bastard for lunch but I gotta try bump calories some how, not the best way but it was cheap.)

MEAL 3
Half cup of porrige oats.
Scoop of Creatine.
2 Scoops of Whey in water.

MEAL 4
2 Scoops of Whey in water.

MEAL 5
2 Chicken breasts.
Cup of mix veg.
1 Sweet potato.

MEAL 6
2 Scoops of Whey.

WORKOUT:CHEST.

Inc Dumbell Press. 5 x 5 (30kg, 35kg, 35kg, 35kg, 40kg,)
Flat Bench Press. 5 x 5 (60kg, 70kg)
Inc Bench Press. 3 x 8 (50kg, 60kg)
Inc Dumbell Flye. 3 x 8 (10kg, 15kg)
Flat Dumbell Flye. 3 x 8 (10kg, 15kg)
Machine Dips 2 x 10 (90 - 100lbs)

Trained with this guy Ive not seen much this is roughly the routine he did and it kicked my ass his strength was through the roof!!! He was Benching more than I could max out on a warm up which was a bit intimerdating, but I learned quite a bit from the experience.

 

[Drako]

Thursday 24th April.

MEAL 1
6 Eggs (3 whole 3 whites).
1 mushroom
2 slices of wholemeal toast.

MEAL 2
2 cans of tuna.
1 cup of wholewheat pasta.
slice of red onion.
tablespoon of light mayo.

MEAL 3
2 scoops of whey.
scoop creatine.

MEAL 4
4 cheese pizza.

 

[Drako]

Friday 25th April.

MEAL 1
6 eggs (3 whole, 3 white) scrambled.
2 slices of wholmeal toast.

MEAL 2
2 scoops of whey in water.
1 scoop of creatine.

MEAL 3
12'' subway melt.
1 chicken breast.

MEAL 4
Garlic potatos.
1 chicken breast.

WORKOUT: AM

Deadlift. 5 x 5 (90kg, 120kg, 130kg)
Dumbell Row. 5 x 5 (35kg, 40kg, 45kg, 50kg)
Lat pulldown.

Lat raises. 3 x 7 (super set rear lat and inverted lat raises)
Dumbell press. 5 x 5 (20kg, 25kg, 30kg)

 

[Drako]

I usually do pull ups at the end of back session but to be honest I was too tired.

The weights still need to go up Im nowhere near happy with my lifts, theres deffo more in me. Its just gonna take time.

As for the creatine I kinda feel it kick in mid workout I finish work about 17:00 and take my shake then then hit the gym about 17:45. been feeling better because of it cant really say when just the lift are starting to feel a bit easier and are getting better.

 

[Drako]

Saturday 3rd May.

MEAL 1
4 Whole eggs.
Chopped red pepper.
1 Mushroom.
2 slices of wholmeal toast.

MEAL 2
3 Sausages.
3 rashes of bacon.
2 whole eggs.
1/4 can of beans.
Chips/ fries, whatever you call em.

MEAL 3
2 Bowls of porrige oats with semi skimmed milk.

 

[Drako]

Sunday 4th May (Star Wars Day May the fourth be with you... Fuckin Nerds!)

MEAL 1
Chicken salad sanwich on brown bread.

MEAL 2
Chicken Breast cooked in peppers and home made salsa.
1 whole egg.

MEAL 3
2 Scoops of whey in water.
1 Slice Choc Brownie.

MEAL 4
Chicken Kebab with Garlic sauce.

CARDIO:

2 Hours at the Pool.

HOME WORKOUT:

Dumbell Rows 5 x 5 (20kg, 30kg)
Barbell Press 5 x 5 (40kg, 50kg, 60kg)
Lat raises 3 x 8 (10kg)

Not much of a workout I know, but somthing is better than nothing at all right? I'm kinda in a slump ATM.

 

[g1234]

i was bored reading ppl's training log and i realize we have the exact same perfs/diet, a very similar physique and a very similar training routine. Your log is very detailed and great to read! Could almost be mine

 

[Drako]

i was bored reading ppl's training log and i realize we have the exact same perfs/diet, a very similar physique and a very similar training routine. Your log is very detailed and great to read! Could almost be mine

Cheers, Well if you find any ways to improve or increase muscle you let me know yeah. could do with the help about now. Damn Im so impatiant lol.

 

[Drako]

Monday 5th May.

MEAL 1
3 Wholle eggs.
1 scoop of whey.
1 cup of Porrige oats.

MEAL 2
2 Chicken breasts.

MEAL 3
Tuna Sandwich on wholegrain bread.

MEAL 4
2 Whole eggs
2 slices of wholemeal bread.
half cup of porrige oats.

MEAL 5
Spagetti Bolognese