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

[JayC]

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.

Maybe try moving your pull ups to the front of your back routine. I think it's one of the most under-rated back exercises out there. Last year I dropped the wide grip lat pull down and incorporated more pullups at the start of back day and my frigin lat's blew up!! No shit bro!
I think the chest routine you posted above that your mate had you doing is over doing it. It's got "overtraining" written all over it, especially if your natty, so be careful.
Keep up the good work my friend!!

 

[Drako]

Maybe try moving your pull ups to the front of your back routine. I think it's one of the most under-rated back exercises out there. Last year I dropped the wide grip lat pull down and incorporated more pullups at the start of back day and my frigin lat's blew up!! No shit bro!
I think the chest routine you posted above that your mate had you doing is over doing it. It's got "overtraining" written all over it, especially if your natty, so be careful.
Keep up the good work my friend!!

Will deffo take that into account, cheers.

What would you suggest about the chest workout should I drop a couple of exercises (say 1 incline and 1 flye movment) this way I'd be back down to 4 movments which is a more realistic routine? this sounds like the right choice.

 

[Drako]

Tuesday 6th May.

MEAL 1
6 Eggs (3 whole, 3 whites).
2 slices of wholmeal toast.

MEAL 2
1 can of tuna.
2 Slices of wholmeal bread.

MEAL 3
2 chicken breasts.
1 cup of wholewheat pasta.

MEAL 4
2 chicken breasts in bbq sauce.
1 sweet potato

CARDIO:
20 Min jog

 

[Drako]

Wednesday 7th May.

MEAL 1
6 Eggs (3 whole 3 whites) scrambled.
2 slices of wholmeal toast.

MEAL 2
Lemon chicken.
Sweet n sour pork.
Chicken nuggets.
Noodles, Spring rolls.

MEAL 3
2 Scoops whey and 1 Scoop creatine.

MEAL 4
2 Scoops of Whey with Maltodextrin.

WORKOUT: Chest

Inc Dumbell Press. 5 x 5 (35kg, 40kg)
Flat Dumbell Press. 5 x 5 (30kg, 35kg)
Machine Press. 3 x 8 (190lbs)
Machine Dips. 3 x 8(190lbs, 230lbs, 255lbs)

Dumbell Alt Curls. 3 x 8 (15kg, 17.5kg, 20kg)
Hammer Curls. 3 x 8 (10kg)

 

[Drako]

Thursday 8th May.

MEAL 1
2 slices wholmeal toast.
2 Scoops of Whey in Semi simmed milk.

MEAL 2
3 diced chicken breasts pan fried in olive oil with peppers sweetcorn seasoned with chilli.
Cup of brown rice.

MEAL 3
Diced turkey.

MEAL 4
Diced turkey.
1 scoop Whey mixed with Gatorade.

MEAL 5
2 cod fillets.

WORKOUT: Legs

Barbell Squats. 5 x 5 (100kg, 115kg, 130kg)
Leg press. 3 x 8 (60kg, 80kg)
Standing Calve Press 3 x 8 (60kg,)

Lat Raises 3 x 8 (10kg)
Dumbell Press 5 x 5 (17.5kg, 20kg, 25kg, 30kg)
Arnold Press 3 x 8 (17.5kg, 20kg)
Upright Rows 3 x 8 (40kg)

 

[Drako]

Friday 9th May.

MEAL 1
6 Eggs (3 Whites, 3 Whole) microwaved.
2 slices of wholmeal toast.

MEAL 2
3 chicken breasts with spices.

MEAL 3
Chicken salad sandwich on wholgrain bread.
Bag of mixed Nuts (cashew, wallnut, pumpkin seed, raisens and almonds).

MEAL 4
3 crumpets (with omega 3 spread).

MEAL 5
2 chicken breasts.
Small portion of ovan chips.

 

[Drako]

Sunday 11th May.

MEAL 1
2 Scoops of whey in semi skimmed milk.
1 cup of porrige oats.

MEAL 2
2 Scoops of Whey in water.

MEAL 3
2 Scoops of whey in water.

MEAL 4
Salad. 4 eggs, lettuce, Deli Meat, Beetroot, Cheese, Tomatoes.

MEAL 5
1 Can of baked beans (juice drained) with chilli powder.

MEAL 6
2 rashes of bacon.
2 slices of wholmeal bread.
(So yes... a bacon sandwich.)

WORKOUT: Back

Pull ups 2 x failure. (warmup)
Deadlifts 5 x 5 (90kg, 110kg, 130kg)
Dumbell Row 5 x 5 (35kg, 40kg, 45kg, 50kg)
Lat pulldown 3 x 8 (100lbs, 150lbs, 190lbs)

CARDIO:

3 Hours Pro Wrestling Training.

Thought I'd try get back in the ring bad neck and all. Overall it wasnt too bad didnt take too many shots but I'm feeling it now hope it eases up by tomorrow.

 

[Drako]

Monday 10th May.

Wrestling Training was a bad choice I was up the majority of the night with chronic headaches which Im led to believe came from taking bumps that in some way affected my neck. The best thing to do is stop wrestling for a couple of months and try physio my neck, and maybe seek a second opinion.

 

[Drako]

Thursday 15th May.

MEAL 1
4 Whole eggs.
2 slices of wholemeal toast.
1 scoop of whey.

MEAL 2
2 chicken steaks.
Cup of boiled mix veg.

MEAL 3
2 scoops of Whey.

MEAL 4
2 scoops of Whey.

MEAL 5
Chips with cheese.

WORKOUT:Chest, Forearms + Bi's

Flat Bench 5 x 5 ( 70kg, 80kg )
Inc Dumbell press 5 x 5( 30kg, 35kg )
Dumbell flyes super set with flat press 3 x 8( 10kg, 15kg )
Decline Bench 3 x 8 ( 40kg, 50kg )

Alt Bicep Curls 3 x 8 ( 10kg, 15kg )
Hammer Curls 3 x 8 ( 10kg, 15kg )
Cable Curls 3 x 8 ( 50lbs, 60lbs )

Grip Stregnth 3 x 25sec ( 170lbs each hand )
Forearm curls behind 3 x 8 ( 10kg, 15kg, 20kg )

CARDIO: Pro Wrestling

10 Min Training Drill (Inc. rope leaps, vaults, rope running skipping and sprints.)

 

[Drako]

Friday 16th May.

MEAL 1
1 1/2 Cups of porrige oats with semi skimmed milk.

MEAL 2
3 sausages, 3 rashes bacon, 2 whole eggs, serving of beans and small portion of chips.

MEAL 3
300g Medallion Steak.
Portion of chips.

MEAL 3
2 Scoops of Whey.

WORKOUT: HOME. Back

Dumbell Rows. 5 x 5 ( 40kg )
Deadlifts. 3 x 8 ( 80kg )
Upright Rows. 3 x 8 ( 40kg )

 

[jstarr37]

your my hero

No wonder your lean! You work out and eat like a bird (compared to me). Thats why im calling myself a power lifter and not a bodybuilder. After I do squats and deads i could easily eat you first 3 meals at one sitting Not disrespect intended i really wish i had that kind of dietary impulse control.

 

[Drako]

No wonder your lean! You work out and eat like a bird (compared to me). Thats why im calling myself a power lifter and not a bodybuilder. After I do squats and deads i could easily eat you first 3 meals at one sitting Not disrespect intended i really wish i had that kind of dietary impulse control.

If your a powerlifter why bother with cutting which will sapp your strength?

Well I see we both clearly have different goals here Im specifically goin for an muscular athletic look (for purpose of pro wrestling), that bloated gut look that most powerlifters have going on just isn't my thing, even if they can lift a tonn of weight all the respect in the world to them It amazes me to no end powerlifters and strongmen alike but my body is not designed for that. My veiws and goals on lifting are very bodybuilding-esque because thats what got me into this game in the first place. I dont plan getting tied up in the 'Oh I can bench more than you game' that will never be my intentions. My aim is to improve on myself (Health & Physique) and break PR's, Im not a strong guy but I'm doin the best with what I've got.

Oh the reason for not eating much is because I simply dont have the money to eat big guess I'll just have to enjoy being a 200lbs Bird

 

[JayC]

I commented on your Trib thread in the supp section

 

[Drako]

Tuesday 20th May.

MEAL 1
1 Cup of porrige oats with semi skimmed milk.
2 slices of wholemeal bread.
2 whole eggs.

MEAL 2
2 large chicken breasts diced cooked in olive oil.
1 cup of whole wheat pasta.

MEAL 3
6 hard boiled egg whites.

MEAL 4
2 cans of tuna in 1tbsp light mayo.

MEAL 5
2 scoops of whey.
1 scoop creatine.

MEAL 6
2 scoops of whey mixed with 500ml Lucozade Sport.

MEAL 7
1 medium Pizza pepperoni, ham, pinapple.

WORKOUT:CHEST, TRICEPS

Flat Bench 5 x 5 ( 60kg, 70kg, 80kg,)
Inc Bench 3 x 8 ( 60kg,)
Dec Bench 4 x 8 ( 60kg, 70kg,)
Flyes (super set with presses same weight)

Tricep Ext. 4 x 8
Machine Dip. 4 x 10
Rope pulldowns. 4 x 15, 12

CARDIO:

1 Hour Pro Wrestling training.

 

[mcchunter]

re

how many calories do you think you consume?

 

[Drako]

To be honest I have no clue what so ever. I never really looked into it Diet has always been a tough one for me Im still in the motion of fine tuning. I know I should be consuming about 3100kcals to gain but I'm sure I'm nowhere near.

 

[Drako]

Friday 23rd May.

MEAL 1
1 Bowl of porrige oats with semi skimmed milk.

MEAL 2
double sausage and egg Mcmuffin.

MEAL 3
3 whole eggs.
2 slices of wholemeal bread.

MEAL 4
2 Scoops of whey in water.

MEAL 5
2 chicken breasts.
Small portion of chips.

HOME WORKOUT: Shoulders.

Barbell shoulder press (front) 4 x 8 (45kg)
Dumbell laterals 3 x 8 (10kg)
Arnold Press 4 x 15 (10kg)

 

[Drako]

Monday 26th May.

CARDIO: AM 30 Min Run.

MEAL 1
6 Eggs (3 whole 3 whites).
1 mushroom, chopped.
2 slices of wholemeal toast.
1 cup of Java Lava (Coffee)

MEAL 2
2 scoops of whey in water.

MEAL 3
2 scoops of whey in semi skimmed milk.

MEAL 4
1 1/2 cans of Tuna with 1 tbsp of light mayo.
2 slices of wholmeal bread.

MEAL 5
2 large Chicken breasts
Small portion of chips.
Cup of steamed veg.

WORKOUT: BACK.

Dumbell Row. 5 x 5 (35kg, 40kg, 45kg, 50kg, 55kg)
Machine Row. 3 X 8 (200lbs, 240lbs, 260lbs)
Lat Pulldown (FRONT). 3 X 8 (190lbs, 210lbs, 225lbs,)

CARDIO: 60 Min MMA Training including Striking, Bag work and Grappling.

 

[Drako]

This is the Sample Diet that I should be following but have been unsuccessful so far. Carbs are in serious need of bumping up might add some baked potatos to the mix.

Workout Day:

6 eggs (3 whole 3 whites) = P 27g
2 slices of wholmeal toast = P 8.4g, C 30.2

280g chicken breasts = P 48g
1 Serving of wholwheat pasta = P 6g C 33g

370g canned tuna = 62g
2 slices of wholegrain bread = P 8.4g, C 30.2

2 scoops whey = P 34g, C 2g
1/2 cup of porrige oats = P 16g, C 45g

2 scoops whey = P 34g, C 2g

2 cod fillets = P 22g C 32g
Serving of chips = P 4g, C 42g

TOTAL = 269.8g Protein.
216.4g Carbs.

Non Workout Days.

6 eggs (3 whole 3 whites) = P 27g
2 slices of wholmeal toast = P 8.4g, C 30.2

280g chicken breasts = P 48g
1 Serving of wholwheat pasta = P 6g C 33g

2 cod fillets = P 22g C 32g
Serving of chips = P 4g, C 42g

2 scoops whey = P 34g, C 2g
1/2 cup of porrige oats = P 16g, C 45g

TOTAL = 165.4g Protein
184.2g Carbs

Theres no wonder Im not growing but the fact Im still floating around 200lbs aint too bad things could be worse.

 

[Drako]

Wednesday 28th May.

CARDIO: 30Min Run.

MEAL 1
6 Eggs (3 whole, 3 white)
2 slices of wholmeal toast.
2 Pints of water
1 cup of coffee.

Mate just got back from Iran with the Navy so todays session went up the pisser.. Here comes the hangover.