The document contains a log of dates from April 30, 2015 to January 7, 2017. For each date there is an entry for weight and other body measurements. It also includes calculations for basal metabolic rate, calories needed for maintenance and bulking, and body fat percentage using different methods. The log tracks these measurements and calculations over an extended period of time.
The document contains a log of dates from April 30, 2015 to January 7, 2017. For each date there is an entry for weight and other body measurements. It also includes calculations for basal metabolic rate, calories needed for maintenance and bulking, and body fat percentage using different methods. The log tracks these measurements and calculations over an extended period of time.
The document contains a log of dates from April 30, 2015 to January 7, 2017. For each date there is an entry for weight and other body measurements. It also includes calculations for basal metabolic rate, calories needed for maintenance and bulking, and body fat percentage using different methods. The log tracks these measurements and calculations over an extended period of time.
The document contains a log of dates from April 30, 2015 to January 7, 2017. For each date there is an entry for weight and other body measurements. It also includes calculations for basal metabolic rate, calories needed for maintenance and bulking, and body fat percentage using different methods. The log tracks these measurements and calculations over an extended period of time.
Workout A Barbell Back Squat 5X3 Standing Barbell Military Press Power Cleans 3X5 Pull Ups Max X 3 Max X 3 Dips Superset: Skull Crushers Barbell Curl
5X3
6-8 X 3 6-8 X 3
If If If If
Workout B Barbell Back Squat 5X3 Incline Barbell Bench Press Deadlift 5X1 Incline Barbell Bench Press Pendlay Row 5X3 Superset: Side Lateral Raise Bent-Over Rear Delt Raise
5X3 4-6 X 3
8-12 X 3 8-12 X 3
Ab Circuit Captain Chair Leg Raise Hanging Knee Raises Air Bicycles 120s rest *3-6 circuits*
Calf Work A/B/C
Standing Calf Raise Leg Press Calf Raise
20 Minute HIIT Upright Bike Intervals 30/60
Squat Bench Press Press Deadlift Power Cleans
12-15/8-10/4-6 X 3, 120s 12-15/8-10/4-6 X 3, 120s
you you you you
hit hit hit hit
failure failure failure failure
at at at at
Rest Periods 1 to 3 reps: Rest for to 5 m 4 to 7 reps: Rest for 2 to 3 8 to 12 reps: Rest for 1 to 13 reps or more: Rest for
at at at at
Current Max 40 30 20 70
Reps 12 6 12 5
Rest Periods 1 to 3 reps: Rest for to 5 minutes 4 to 7 reps: Rest for 2 to 3 minutes 8 to 12 reps: Rest for 1 to 2 minutes 13 reps or more: Rest for 30 secs to 1 minute
5RM 50 30 25 70 0
Th
5/30/2016 Barbell Back Squat: 20 X 5 X 2 30 X 5 X 2 40 X 5 X 1 50 X 3 X 1, 120s rest Standing Barbell Press: 20 X 5 X2 25 X 5 X 3, 90s rest Deadlift: 40 X 5 X 2 60 X 5 70 X 5 Dips: Bw X 15, 60s rest Bw X 12, 60s rest Bw X 10, 60s rest
5/31/2016 Exercise Bike 20 Minute HIIT 30/60
6/1/2016 Barbell Back Squat: 20 X 5 X 2 30 X 5 X 1 35 X 5 X 1 45 X 2 X 1 50 X 1 X 1 57.5 X 5 X 3, 180s rest Flat Barbell Bench Press: 20 X 5 X 2 25 X 5 X 1 25 X 5 X 1 30 X 2 X 1 30 X 1 X 1 30 X 5 X 3, 120s rest Deadlift: 20 X 5 X 2 35 X 5 X 1 50 X 3 X 1 65 X 1 80 X 5 Incline Barbell Bench Press:
Pendlay Rows: 20 X 5 X 2 25 X 5 X 1 25 X 5 X 1 30 X 2 X 1 30 X 1 X 1 30 X 5 X 3, 120s rest Superset: Side Lateral Raise:
Bent-Over Rear Delt Raise:
6/2/2016 Threadmill 6m at 12km/h 5m at 12km/h, 1.0 incline 5m at 13km/h, 1.0 incline 10m at 13km/h, 2.0 incline Total Distance: 5500m Total Time: 26m
90s rest Ab Circuit: 3 sets Captain's Chair Leg Raise Hanging Knee Raise Bicycle Crunch 120s rest
Barbell Back Squat:
Standing Barbell Press:
Power Clean:
Pull Up:
Dips:
Superset: Skull Crushers:
Barbell Curl:
90s rest
Exercise Bike 20 Minute HIIT 30/60
Ab Circuit: 3 sets Captain's Chair Leg Raise Hanging Knee Raise Bicycle Crunch 120s rest
Exercise Bike 20 Minute HIIT 30/60
5/30/2016 Barbell Back Squat: 20 X 5 X 2 30 X 5 X 1 35 X 5 X 1 45 X 2 X 1 50 X 1 X 1 57.5 X 5 X 3, 180s rest Flat Barbell Bench Press: 20 X 5 X 2 25 X 5 X 1 25 X 5 X 1 30 X 2 X 1 30 X 1 X 1 30 X 5 X 3, 120s rest Deadlift: 20 X 5 X 2 35 X 5 X 1 50 X 3 X 1 65 X 1 80 X 5 Incline Barbell Bench Press:
Pendlay Rows: 20 X 5 X 2 25 X 5 X 1 25 X 5 X 1 30 X 2 X 1 30 X 1 X 1 30 X 5 X 3, 120s rest Superset: Side Lateral Raise:
Bent-Over Rear Delt Raise:
5/31/2016 Exercise Bike 20 Minute HIIT 30/60
90s rest Ab Circuit: 3 sets Captain's Chair Leg Raise Hanging Knee Raise Bicycle Crunch 120s rest
6/1/2016 Barbell Back Squat:
Standing Barbell Press:
Power Clean:
Pull Up:
Dips:
Superset: Skull Crushers:
Barbell Curl:
90s rest
6/2/2016 Rest
Ab Circuit: 3 sets Captain's Chair Leg Raise Hanging Knee Raise Bicycle Crunch 120s rest
Barbell Back Squat:
20 X 5 X 2 30 X 5 X 1 35 X 5 X 1 45 X 2 X 1 50 X 1 X 1 57.5 X 5 X 3, 180s rest Flat Barbell Bench Press: 20 X 5 X 2 25 X 5 X 1 25 X 5 X 1 30 X 2 X 1 30 X 1 X 1 30 X 5 X 3, 120s rest Deadlift: 20 X 5 X 2 35 X 5 X 1 50 X 3 X 1 65 X 1 80 X 5 Incline Barbell Bench Press:
Pendlay Rows: 20 X 5 X 2 25 X 5 X 1 25 X 5 X 1 30 X 2 X 1 30 X 1 X 1 30 X 5 X 3, 120s rest Superset: Side Lateral Raise: Barbell Curl:
90s rest
Exercise Bike 20 Minute HIIT 30/60
Ab Circuit: 3 sets Captain's Chair Leg Raise Hanging Knee Raise Bicycle Crunch 120s rest
