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Total Recall

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symzie
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2003/10/19 17:05:51 (permalink)

Total Recall



I thought it would be a good idea to start a diary, any input, advice or critisism is appreciated

Starting weight 160Ibs BF% 12.5

Training Saturday

(I'll be) Back Day

Bent over BB Rows 5 X 5 @ 62 Kg
Chin-ups 5 X 5 @ bodyweight
Pulldowns 2 X 5 @ 85 kg


Carbs Protein fats Calories
meal 1 fruit & fibre 102 24 7.5 571.5
juice 20 80
whey 30 120


meal 2 myoplex 28 52 4.5 360.5
100g oats 62 11 8 364
apple x2 40 160

train >>
meal 3 myoplex 28 52 4.5 360.5
100g oats 62 11 8 364
apple 20 80


meal 4 slice bread 16.7 4.9 1.1 96.3
slice bread 16.7 4.9 1.1 96.3
chicken 25 100
banana 30 120

meal 5 100g rice 55 5.2 2.1 259.7
chicken breast 0 30 4 156
chicken breast 0 30 4 156


meal 6 whey / flax 40 160
24 216


carbs protein fats
Totals 480 320 69 3821
calories 1922 1280 619
% breakdown 50 34 16

#1

16 Replies Related Threads

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    Ironhead
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    RE: Total Recall 2003/10/20 09:47:56 (permalink)
    Hello mate,
    good idea, it really helps to keep a journal.
    One question; are you not doing Deadlifts on Backday? I would replace teh Pulldowns with heavy deads. They are without doubt the best massbuilding excercise!!

    Also, what are your goals?
    #2
    symzie
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    RE: Total Recall 2003/10/20 14:58:06 (permalink)
    Thanks Ironhead

    After much trying I dropped deadlifts from backday, I can't get used to them, they just feel all wrong and I hurt my back twice doing them. Stiff legged deadlifts though feel fine so I figured my lower back only needs one workout a week. I might try doing cleans on back day to see how they feel.

    I do SLDL on leg day btw

    My goal now is to gain weight

    #3
    symzie
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    RE: Total Recall 2003/10/20 19:39:41 (permalink)
    Monday 20 Nov

    Chest / shoulders / triceps

    Warm up
    10 min jog
    Stetches

    Training

    hang clean & press 2 X 5 @ 42
    Military press 3 X 5 @ 52
    Bench press 5 X 5 @ 72
    Dips 5 X 10 @ Bw (3 narrow grip, 2 wide grip)

    Forgot dipping belt so had to do dips with bodyweight

    Diet

    Had bad day, had argument at work and got sent home to calm down [}:)]
    All my fruit was on my desk, oh well.

    meal 1	fruit & fibre	102	24	7.5	571.5




    meal 2 myoplex 28 52 4.5 360.5
    100g oats 62 11 8 364
    train>>


    meal 3 myoplex 28 52 4.5 360.5
    100g oats 62 11 8 364



    meal 4 missed meal 0




    meal 5 100g rice 55 5.2 2.1 259.7
    chicken 60 4 276



    meal 6 cassein / flax 40 160
    24 216


    carbs protein fats
    Totals 337 255 63 2932
    calories 1348 1021 563
    % breakdown 46 35 19


    I'll put up my starting measurements at the weekend
    #4
    symzie
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    RE: Total Recall 2003/10/22 19:15:57 (permalink)
    Wed 22 Oct

    My diets all gone a bit pear the last couple of days, I'm going to make improvements

    Training

    Cardio - 20 mins running
    Hanging leg raises 2 X 12 @ bw
    Machine crunces 2 X 12 @ 65Kg

    Diet


    meal 1 myoplex 28 52 4.5 360.5
    100g oats 62 11 8 364



    meal 2 bananas 60 240
    muffin 20 80
    train


    meal 3 sandwich 59 32 35 679
    banana 30 120
    juice 20 80


    meal 4 tuna bagette 57 25 23 535
    banana 30 120



    meal 5 fruit & fibre 102 24 7.5 571.5




    meal 6 myoplex 28 52 4.5 360.5
    flax 24 216


    carbs protein fats
    Totals 496 196 107 3727
    calories 1984 784 959
    % breakdown 53 21 26


    Mid morning didn't get any protein so protein is lower today

    If this seems a bit silly counting everything like this, it's nor what I usually do, I usually just eat what seems to be right. The reason I'm counting everything like this is so I can look at it properly and hopefully someone else will give me some pointers

    I haven't really made very good progress so I'm hoping this will help
    #5
    symzie
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    RE: Total Recall 2003/10/23 21:13:50 (permalink)
    Thursday 23 OCT

    I'm swapping leg day and back day around this week, my legs still aching from last week. I'll do legs sat



    Warm up
    5 min run
    5 min row

    training
    bent over rows 5 X 5 @ 62
    wide grip chins BW X 8,8,8,5,5

    Diet

    Carbs Protein fats
    meal 1 myoplex 28 52 4.5 360.5
    100g oats 62 11 8 364



    meal 2 4 bananas 120 480




    meal 3 chicken 60 4 276
    rice 70 280
    sauce 20 180


    meal 4 sandwich 32 24 8 296

    train>>> 0
    shake 80 50 520

    meal 5 fruit & fibre 102 24 7.5 571.5




    meal 6 myoplex 28 52 4.5 360.5
    flax 24 216


    carbs protein fats
    Totals 522 273 81 3905
    calories 2088 1092 725
    % breakdown 53 28 19
    #6
    symzie
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    RE: Total Recall 2003/10/26 20:23:27 (permalink)

    I ate a load of take away crap today, so I'll skip that bit

    Felt weak when training, not enough carbs for brekky

    Bench press 72 X 5, 62 X 6, 62 X 6
    Hang clean & press 2 X 5 @ 42
    Military press 3 X 5 @ 47
    Dips 3 X narrow and 2 X wide grip
    Leg press 5 X 5 @ 190
    #7
    symzie
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    RE: Total Recall 2003/10/28 18:47:06 (permalink)
    forgot weight on Sunday was 161.6 (+1.6Ibs)

    Tues 28th Oct

    Cardio

    10 mins run
    10 min row
    10 min stationary bike

    Diet

    Meal 1 7:30
    myoplex
    Cardio

    meal 2 9:00
    Chicken sandwich
    fresh orange

    Meal 3 12:00
    sweet and sour Chicken & rice
    ribs

    meal 4 16:00
    myoplex bar
    banana

    Meal 5 18:30
    Fruit & fibre
    banana

    meal 6 9:00
    milk & whey & flax
    #8
    symzie
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    RE: Total Recall 2003/10/29 19:24:59 (permalink)
    Wed 29 Oct

    Warm Up
    Row 1000M

    Training
    Deadlift 5 X 5 @ 102Kg
    Bent over row 5 X 5 @ 62Kg
    Wide grip chins 5 X 8,6,6,5,5 @ BW

    Diet

    		        Carbs	Protein	fats	
    meal 1 fruit & fibre 102 24 7.5 571.5




    meal 2 tuna baggete 58 25 23 539
    juice 45 180
    apple 20 80


    meal 3 shake 80 50 520
    thai chicken 53 30 5.3 379.7



    meal 4 beef sandwich 40 19 3.3 265.7
    juice 23 92



    meal 5 fruit & fibre 102 24 7.5 571.5




    meal 6 myoplex 28 52 4.5 360.5
    flax 24 216


    carbs protein fats
    Totals 551 224 75 3776
    calories 2204 896 676
    % breakdown 58 24 18
    #9
    JF
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    RE: Total Recall 2003/10/29 20:02:37 (permalink)
    Are you injured mate, because I see no squatting in your routine Seriously, where are they?

    PS: It takes some serious dedication to post every banana you eat, I know I couldn't!
    #10
    symzie
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    RE: Total Recall 2003/10/29 21:15:58 (permalink)
    Hi JF

    No I'm not injured, my routines just been shifted around a bit,

    Here's the routine

    day 1
    Squat
    Bench press
    Miltary press or hang clean & press
    Dips

    Day 2
    SLDL
    Bent over rows
    Wide grip chins

    It's just that I did leg press instead of squats this week because I had a sore back. I think it's OK now, did DLs today and all is well.

    The reason I'm being a bit over the top with the logging everything I eat is because I wasn't making very good progress so I wanted to look at things in detail and hope that someone could advise. Anyway once the spreadsheet was done it only takes about 2 mins to fill out and paste here.

    I'm not counting like that every day now because I have a feel now for how much I'm eating and what I'm eating
    #11
    symzie
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    RE: Total Recall 2003/11/01 13:13:38 (permalink)
    Friday 31st Oct

    day 12

    Just did half hour cardio

    10 min running
    10 min rowing
    10 min stationary bike

    weight this week 162.4 (+2.4)
    #12
    symzie
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    RE: Total Recall 2003/11/04 19:15:19 (permalink)
    Monday 3 Nov

    Cardio
    10 mins run
    10 mins row
    15 min swim

    Tues 4 Nov

    5 min warm up
    leg press (back still iffy) 5 X 5 @ 190Kg
    Bench 5 X 5 @ 67Kg
    Military press 5 X 5 @ 47kg
    Dips 5 X 10

    Diet - eating a steady 3600 - 4000 a day
    #13
    symzie
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    RE: Total Recall 2003/11/09 18:00:35 (permalink)
    Thursday 6 Oct

    Cardio
    10 mins run
    10 mins row
    15 min swim

    Friday 7 Oct

    SLDL 5 X 5 @102Kg
    Bent over rows 5 X 10 @52Kg
    Wide grip chins

    Weight this week - 163.8 (+3.8ibs)


    #14
    symzie
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    RE: Total Recall 2003/11/10 20:03:01 (permalink)

    Monday 10 nov

    Cardio
    10 mins run
    2000 metre row
    10 mins swimming


    		        Carbs	Protein	fats	
    meal 1 ham bagette 57 22 20 496
    juice 45 180
    apple 20 80


    meal 2 salmon sandwich 38 20 9 313




    meal 3 thai chicken 53 30 5 377
    juice 23 92
    apple 20 80


    meal 4 egg sandwich 38 16 20 396



    meal 5 milk 25 17 8 240
    flapjack 35 19 7 279



    meal 6 myoplex 28 52 4.5 360.5
    flax 24 216


    carbs protein fats
    Totals 382 176 98 3110
    calories 1528 704 878
    % breakdown 49 23 28
    #15
    symzie
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    RE: Total Recall 2003/11/11 19:22:44 (permalink)
    Tuesday 11 nov

    Deadlift - 2 X 5 @102Kg
    bench - 2 X 5 @72kg
    Leg press - 1 X 20 @190Kg
    Wide grip chins - 2 X 8 @bodyweight
    standing db shoulder press - 2 X 5 @40kg

    		        Carbs	Protein	fats	
    meal 1 myoplex 28 52 4.5 360.5
    100g oats 62 11 8 364
    2 bananas 60 240


    meal 2 salmon sandwich 38 20 9 313
    juice 45 180



    meal 3 thai chicken 53 30 5 377
    juice 23 92



    meal 4 chicken bagette 30 20 10 290
    apple 20 80
    train>>
    shake 76 50 504

    meal 5 milk 25 17 8 240
    flapjack 35 19 7 279



    meal 6 myoplex 28 52 4.5 360.5
    flax 24 216


    carbs protein fats
    Totals grams 523 271 80 3896
    calories 2092 1084 720
    % breakdown 54 28 18
    #16
    symzie
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    RE: Total Recall 2003/11/15 09:58:44 (permalink)
    Friday 15 nov

    SL deadlift 2 X 5 @102KG
    Squat 2 X 5 @102kg
    DB bench 2 X 10 @ 56Kg
    Military press 2 X 5 @42Kg
    Bent BB rows 2 x 5 @72kg

    Weight this week 163.8 (+3.8)
    #17
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