pup's training/diet log

[Pup]

lol, thanks bro, correct, there are currently no granola bars in my diet

[Pup]

Diet and training were good today. Weight is still at 178lbs, gotta drop calories some.

Chest
Inclines 230x7(2) 205x5
D-bell press 100x3, 80x8
cable x-overs 60x6, 40x8

Biceps
preacher curls 105x4, 85x8
hammer curls 50x5, 40x6

[Franco]

If you get a chance can you post your ammended diet

[Pup]

Diet was pretty good, training was complete shite, i lifted like a little fukin pansy.

Here's the amended diet for ya fran

Meal 1-6 egg whites
Meal 2-oats w/scoop of protein powder, tbsp natty pb
Meal 3-4oz turkey, banana or some other fruit
Meal 4-30g almonds
Meal 5-protein shake (double serving whey, tbs baking chocolate, tbs pb, tsp instant coffee)
Meal 6-can of tuna

Training
Legs
Squats 290x3 , 235x6
Leg extensions 275x7, 225x10
SLDL 295x4, 245x6

Shoulders
Barbell press 155x4 (again) 135x6
Front raises 35x6, 25x8

[Pup]

Diet has been spot on and training was very good as well.

Chest
Inclines 2 warm-ups, 235x6 (2), 205x6
D-bell press 100x7 (2), 80x10
x-overs 60x7, 40x10

Biceps
Preacher curls 105x4.5, 85x10
Hammer curls 50x6, 40x8

[Pup]

Training and diet were solid today, shoulders could have went a little better, but oh well.

Legs
Squats 2 warm-ups, 295x3, 245x6
Leg extensions 275x8, 250x8
SLDL 295x4, 245x6

Shoulders
Barbell press 155x3, 135x5
Front raises 35x6, 25x10

[Pup]

Its been a few days since i posted here, but things have been alright, weight isn't quite where it should be yet, but i'm upping my cardio and that should solve that problem. Training on monday was shite, but today was much better.

Training
Legs
Squats 2 warmups, 295x5, 245x5
Leg extensions 275x8, 250x8
SLDL, 295x5, 245x6

Shoulders
Barbell press, 1 warm-up, 155x4, 135x5
Front raises 30x6, 25x6
Lateral raises 20x8

[Pup]

I forgot to update yesterday, so i'll fill y'all in. Training was really good, diet was pretty good, til i started drinkin and had a huge pizza craving which i gave into. Today is a carb-up, lots of bread type stuff, then its back to usual dieting tomorrow with the exception of a cheat meal.

Training
Back
Pull ups, 2 setsxbodyweight
Wide grip pull-downs, 200x6, 175x8
D-bell rows, 70x8, 60x8

Triceps
Skull crushers 105x5, 85x10
Close grips 205x6, 185x10

*i'll be doing traps/calves today with some extra cardio to compensate for last nights little binge

[Pup]

Today's workout was ace, as far as diet goes, the carb up has been good, gonna eat a few more times today.

Training
Traps
Shrugs, 1 warm-up, 365x6, 315x10

Calves
Calf raises, 225x10, 225x10

Forearms
wrist curls, 50x6, 50x6

[Pup]

Training was quite good today and my diet has been flawless.

Training
Chest
Inclines, 2 warm-ups, 245x3, 235x5, 260x1 (just for the hell of it)
D-bell press, 110x3, 85x10
cables, 60x8, 40x9

Biceps
preacher curls 105x5, 85x9
hammer curls 50x5, 40x7

[Pup]

Today has been a good day, training was good, and diet wasn't too bad, i think i'm gonna move shoulders though, cause i'm just not progressing on em and i think its cause i'm so damn tired after doing legs.

Training
Legs
Squats 2 warmups, 305x3, 245x5
Leg extensions 275x9, 250x10
SLDL 295x5, 245x8

Shoulders
Barbell press, 155x5, 135x6
Front raises, 40x5, 30x8
Lateral raises, 30x6

[Pup]

I've moved back/tri's tomorrow and i did traps/calves last night. The diet has been solid, so far all is good.

Training
Traps
Shrugs 365x8, 315x10

Calves
Calf raises 225x20, 225x15

[Wizard]

Originally posted by just_a_pup
Meal 4-30g almonds

[The_Chicken_Daddy]

182kcals
6g pro
15g fat
5.9g carbs

[Pup]

Training was good yesterday, my diet got all messed up, oh well, today is a new day.

Training
Chest
Inclines 2 warmups, 245x3, 205x6
d-bell press, 100x4, 80x9
cables 60x8, 40x10

Biceps
preacher curls 105x3, 85x6
hammer curls 50x5, 40x6

[YatesNightBlade]

Good Weights your moving there bro, but why such low reps ??

[Pup]

Yates, that is where i failed at, i was actually down a few reps from last week, i've been going in spurts lately.

[Pup]

Training and diet were ace. I tried a little something new with my training today, we'll see if it makes a difference.

Training
Legs
Squats, 2 warm-ups, 305x3
Hacks, 1 warm-up, 225x8
SLDL, 1 warm-up, 315x3
Leg extensions, 1 warm-up, 300x6

[YatesNightBlade]

How do you feel your progressing with low reps pup ?? Ever think about upping them and dropping the weight a little. I've started to put more size on my legs since I've upped the reps from 8 to 12

[The_Chicken_Daddy]

Rob, if you're doing cardio regularly i think you'll find that routine quite beneficial - it has definately worked for me, but i use a mix of high and low reps for legs:

squats - low reps: 4-6 range
leg press - high reps: 8-12 range
hacks - high reps: 10-12 range
extensions - what-ever-the-fuk-i-can-squeeze-out-after-the-others-range.
curls - by-this-point-i'm-past-caring-range.

Good stuff man

[YatesNightBlade]

IMHO ... higher reps work better when squatting. 10 - 15 reps.

[The_Chicken_Daddy]

Hacks are squats 'bro'

[YatesNightBlade]

bolloxs. Hacks are for people who are scared of squatting.

[Pup]

I do use both guys, hacks and squats, i had mainly just been training to failure, but i may give a look at upping the reps, thanks for the input.

[YatesNightBlade]

No problems my brother .... I too do both. Anyways, I think you'll notice improvement with upping your reps. Sure you won't be able to lift as much weight, but you'll soon be moving the same amount, but for more reps. Keep at it bro.