My training and diet log

[Jethro]

Here is my new routine. Today was Back and Biceps, tomorrow chest and triceps, Wednesday legs, repeat, rest on Sunday. I ditched the circuit training idea.
I don't know if it was the change in my routine, the winter kicking in or the time change but my motivation tanked last week.
I ate more than usual, it was still clean food and gained a pound, up to 236. But I probably needed the rest and extra calories and feel like I gained some muscle. My main proteins are chicken breast and beef followed by eggs and tuna fish. I still snack at night so my 2100 usually turns to 2500 2600 by the time I actually fall asleep.

 

[Jethro]

I took 2 weeks off from trying to follow a diet and exercise schedule, I didn't do any of this on intentionally I just fell off for a bit.

I did manage to get in 2 or 3 good workouts each week, back,bicep, rest chest,tricept, rest rest repeat. I didn't do any legs or carido, only a 1 hour walk a couple days.

On the workout days I ate massive calories, like 10 Power Crunch bars 100 grams of almond butter with honey and 2 whey drinks with milk on top of a meal of steak and eggs. I think about 3500 calories every day.

My weight increased back up to 247 as of yesterday.

Chest/Tri. wide grip incline pushups 5 sets of 20, wide grip regular pushups 5 sets of 20, close grip push ups 3 sets of 15, bench dips 5 sets of 20, skull crushers 5 sets of 20, tricep kickbacks 5 sets of 20, overhead tricept extension with a band 3 sets of 15. my dumbell exercise were done with 25 lb dumbells because its all I have at the moment.

Back/ Bi, wide grip pull ups full body weigh 247lb 4/4/4/4/3, wide grip pull ups with a chair under my feet for an assist, 5 sets of 20, bent over rows with dumbells 5 sets of 20, reverse flys 5 sets of 20 with 20 lbs, standing dumbell curls 5 sets of 20 both arms at the same time.

Diet is cleaner now because I ate all the protein bars and almond butter and I don't plan on buying anymore because I will eat too many in one sitting.

I will do an update in 2 weeks, that should give me time to get back on track.

 

[Jethro]

On chest day I also do 5 sets of 20 dumbbell flys with 25 lbs.

 

[Jethro]

I made a mistake in my chest/tri set/rep list. Some of those sets were for 3 and not 5. I know this because today I did 5 sets of 20 on everything and am struggling to make through all the exercises. That's just too much. All I have left are close grip pushups and tricep kickbacks and I'm just doing 3 sets to failure because I doubt I can even get 15 at this point. Its taken me about an hour and a half so far.

 

[Jethro]

I did poorly on diet the past several weeks, the past 5 days specifically. I ate 4000+cal for the past 5 days, I was traveling for Thanksgiving and I really just enjoyed all the homecooked food from the family and the many times we ate out at restaurants and fast food.
I did manage to get 3 solid workouts this week. Mon:Back/biceps/triceps Tues, Burpees and front and lateral raises, Wed Chest/Tricepts/Biceps.
I weigh 257 currently I know I gained some muscle but it was a real dirty gain and goes against my objective of losing fat. But on the upside with bodyweight exercises it adds weight to my lifts.

 

[Jethro]

Hey bros, forgive me for the sparse postings. Just a brief update. My new split is 6 days a week I go to the fitness trail at the park with a mile track with diffrent workout stations. Body weight training day 1,2,4,5 sprints days 3 and 6. Rest on 7. I looked way fatter and whiter then than now. I got a tan and slimmed down. I need to post a new picture because I have made good improvements.

 

[Jethro]

Sprint day is leg day. I warm up with lunges, high knees, buttkicks and then do sprints for 15 or 20 min. On rest day I may hit something I'm lagging in or a light workout, nothing heavy. Day 1 is mostly incline pushups, dips, regular pushups, and wall pushups, like leaning against a wall. I also do hanging rows ,body curls and some neutral grip pull ups. Day 2 is mostly wide grip pull ups, neutral grip pullups ,hanging rows, with some pushups to keep me pumped in between the stations along the trail. Day 4 and 5 is repeat of 1 and 2. Ill do 3 or 4 laps and hit a set of everything every lap. 15 and up rep range is my target. Ill superset 2 sets of dips with a set of set of hanging rows with no break and end up with 30 reps on dips and 15 hanging rows.