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southpaw447 07-04-2008 12:45 AM

southpaw's Training Log
I've never done a training log before but I though I'd give it a go.


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


-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)
-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


Leg Press/ Calf Press - 270lbs - 2 sets/ 12 reps

- Power Clean Front Squat - 2 sets


**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


1 Serving Waxi Maize
2 Scoop ON Whey Protein with Oatmeal & Banana

southpaw447 07-04-2008 12:48 AM

Tomorrow is 4th of July. Gym will not be open so I will be doing Heavy Duty Tire Flippin' and Sledgehammerin' in the front yard :cool:

TheNegation 07-04-2008 08:11 AM


More people should have training logs.

I'll be keeping an eye on this.

southpaw447 07-04-2008 05:41 PM

Not feeling too sore today, My Obliques are sore more than anything and my Glutes are pretty wrecked as well.

Did my Tire Flipping this morning around 11.

I have a pretty long driveway (maybe 40-50 yards that has a steady hill)

I did Flips Down and and back once which totaled out to an esitmate 50 total flips.

Then Finished off with the sledgehammer 12 reps each side for 2 sets.

I'm totally spent right now. I'm taking a cold shower and then figure out what I'm going to do tonight

southpaw447 07-04-2008 05:42 PM

Also a side note. I'll be updating this log with some pics soon:thumbsup:

southpaw447 07-04-2008 06:02 PM

Dinner Tonight

Grilled Chicken
Noodles with Garlic and Butter Sauce
1 Glass of MIlk (not pictured)

T.B. 07-04-2008 06:05 PM

Good stuff Z.

Hope you achieve all the personal goals you've set for yourself.

What type of Whey are you currently cycling? Please tell me it's Optimum, cause if it isn''re BANNED.

P.S. - It's cool to post pics and shit, but can you make them a bit smaller from this point forward? Just so they don't stretch the page.....TANKS BUD!

southpaw447 07-04-2008 06:06 PM

100% ON Whey Protein Isolate- Vanilla Ice Cream. What other Whey is there? :D

I'll post a picture of my supp stash a little later

TheNegation 07-04-2008 06:07 PM

Holy shit with all those supplements. I don't even take Whey anymore.....

southpaw447 07-04-2008 06:49 PM

Supp Stash

This is my usual Supplement Intake

Morning with Breakfast

1 1/2 Scoop of Whey.
2 Alive Multivitamin Tablets
1 Joint Support
2 Tablet Focus Formula

Pre Workout

1 1/2 Scoop White Flood
1 Vitamin C Tablet

Intra Workout

1 Scoop Purple Wraath

Post Workout

-1 Serving Waxi Maize
- 2 Scoops ON Whey Protein with Oatmeal & Banana (sometime I add Peanut Butter too)


1 Alive Multi Vitamin Tablet
1 Joint Support
1 CoQ-10

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