I've never done a training log before but I though I'd give it a go.
Stats
Height-5' 9"
Weight- 148lbs
Bodyfat- 9% (est)
-Nutrition Requirements-
4,500 + Calories per day
180-200gm Protein Per Day
-Moderate Fat
-Low Sugar
-High Amount of Complex (Good) Carbs
Training- My goals is to put on some size, and train for MMA Conditioning
Supplements
-Alive Multivitamin
-Glucosamine + Chondroitin Sulfate + MSM
-Fish Oil
-Focus Formula (DHA, Ginko Bilboa, DMAE, Gaba) **(alternative to taking Prescription Drugs for my severe ADHD)**
-ALA (Alpha Lipoic Acid)
-CoQ-10
-Chewable Vitamin C Tablets
-White Flood (Pre Workout Energy, Intensity)
-Purple Wraath (Intra Workout Amino Acids)
-IDS Waxi Maize
-Whey Protein
Yeah it sounds like a lot but It's really not.
Sometimes I may buy a RTD Isopure or VPX Zero Impact bar to meet my protein needs for the day which usually is 1-2gm of protein per pound of body weight.
Todays Workout
-40kg Kettlebell Swings- 3 sets of 12 reps
- Squats- 4 sets
135/12
185/10
225/8
275/4
Leg Press/ Calf Press - 270lbs - 2 sets/ 12 reps
- Power Clean Front Squat - 2 sets
115/8
**Shoulder Super Set** 2 sets
Clean & Press w/ 85lbs- 12 reps
Upright Row- 8 reps
- Seated Behind the head to front press with bare bar- 12 reps
-Standing Dumbbell Shoulder Raises- 10 reps each arm @ 20lbs
2 minute Break (Sip on some Purple Wraath:thumb02
35lbs Dumbbell Snatches-3 sets- 12 reps each arm
Olympic Bar Grip (Grip Strength) Straigh Bar- 2 sets with 115lbs 12 seconds each arm
Oblique Side Bends w/ 45lbs Plate- 6 sets of 16 reps each side
Hanging Leg Raises- 4 sets
Swiss Ball Crunches- 2 sets- 50 reps
Bicycle Crunches- 4 sets- 30 reps
Finish
1 Serving Waxi Maize
2 Scoop ON Whey Protein with Oatmeal & Banana
Stats
Height-5' 9"
Weight- 148lbs
Bodyfat- 9% (est)
-Nutrition Requirements-
4,500 + Calories per day
180-200gm Protein Per Day
-Moderate Fat
-Low Sugar
-High Amount of Complex (Good) Carbs
Training- My goals is to put on some size, and train for MMA Conditioning
Supplements
-Alive Multivitamin
-Glucosamine + Chondroitin Sulfate + MSM
-Fish Oil
-Focus Formula (DHA, Ginko Bilboa, DMAE, Gaba) **(alternative to taking Prescription Drugs for my severe ADHD)**
-ALA (Alpha Lipoic Acid)
-CoQ-10
-Chewable Vitamin C Tablets
-White Flood (Pre Workout Energy, Intensity)
-Purple Wraath (Intra Workout Amino Acids)
-IDS Waxi Maize
-Whey Protein
Yeah it sounds like a lot but It's really not.
Sometimes I may buy a RTD Isopure or VPX Zero Impact bar to meet my protein needs for the day which usually is 1-2gm of protein per pound of body weight.
Todays Workout
-40kg Kettlebell Swings- 3 sets of 12 reps
- Squats- 4 sets
135/12
185/10
225/8
275/4
Leg Press/ Calf Press - 270lbs - 2 sets/ 12 reps
- Power Clean Front Squat - 2 sets
115/8
**Shoulder Super Set** 2 sets
Clean & Press w/ 85lbs- 12 reps
Upright Row- 8 reps
- Seated Behind the head to front press with bare bar- 12 reps
-Standing Dumbbell Shoulder Raises- 10 reps each arm @ 20lbs
2 minute Break (Sip on some Purple Wraath:thumb02
35lbs Dumbbell Snatches-3 sets- 12 reps each arm
Olympic Bar Grip (Grip Strength) Straigh Bar- 2 sets with 115lbs 12 seconds each arm
Oblique Side Bends w/ 45lbs Plate- 6 sets of 16 reps each side
Hanging Leg Raises- 4 sets
Swiss Ball Crunches- 2 sets- 50 reps
Bicycle Crunches- 4 sets- 30 reps
Finish
1 Serving Waxi Maize
2 Scoop ON Whey Protein with Oatmeal & Banana