Approved Log My $5k Competition Log - MrThepagedog

Yesterday's Workout
Incline Bench
97.5 X 9
97.5 X 8

Cable Fly
18 X 13
18 X 12

Cable Overhead Tricep Extension
43.5 X 15
43.5 X 14

Leg Press Calf Raise
115.9 X 15
115.9 X 13
115.9 X 11

Cable Upright Row
38.3 X 15
38.3 X 13
38.3 X 12

Low Incline Dumbbell Curl
12.5 X 11
12.5 X 11
12.5 X 10
 
@Skays going to put up my day of eating from yesterday once the kids are in bed tonight.
I usually fall within 50-100 calories more or less than my goal each day.
Simple foods, good protein sources and try and throw some vegetables or a side salad with each post breakfast meal.
I'll put up my meals from yesterday and a macro breakdown for each one so you guys can see where I'm at
 
MrThepagedog said:
@Skays going to put up my day of eating from yesterday once the kids are in bed tonight.
I usually fall within 50-100 calories more or less than my goal each day.
Simple foods, good protein sources and try and throw some vegetables or a side salad with each post breakfast meal.
I'll put up my meals from yesterday and a macro breakdown for each one so you guys can see where I'm at
Click to expand...
No rush brother, I was just curious.
 
Yesterday's Eating

Meal 1
6 Eggs = 37.8P , 30F, 3C
4 Pieces Bread = 12.6P, 1F, 70.4C

Meal 2
250g Beef Meatballs = 51P, 12.5F, 3C
400g Spaghetti = 22P, 2F, 124C
25g Tasty Cheese = 6.5P ,8.3F,

Meal 3
Whey Protein Shake (400ml Milk)
51P, 14F, 21C

Meal 4
Core Power Foods Beef Taco Bowl
40.5P, 11.8F, 40.9C


2 X Coffee (250ml Milk)
8P, 8.5F, 8C
8P, 8.5F, 8C

Macro Breakdown
P= 236.9
C = 278.3
F = 96.6
Calorie Total = 2930.2

Not an ideal day as I left my dinner (chicken thigh and Rice) at home and had to get one of the core Power foods meals so it dropped my Carbs a bit short of what I was chasing.

The coffees and the shake are an everyday thing. The eggs really depends on what I work out my Macros to be from the other meals of the day I have planned, will drop the amount or the meal completely depending on what I'm trying to hit for the day.
I also throw in a side salad or some veg but I'm really boring and have all that shit plain so didn't take any photos of it as it would be a bowl of straight spinach or some cherry tomatoes etc...
 

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MrThepagedog said:
Yesterday's Eating

Meal 1
6 Eggs = 37.8P , 30F, 3C
4 Pieces Bread = 12.6P, 1F, 70.4C

Meal 2
250g Beef Meatballs = 51P, 12.5F, 3C
400g Spaghetti = 22P, 2F, 124C
25g Tasty Cheese = 6.5P ,8.3F,

Meal 3
Whey Protein Shake (400ml Milk)
51P, 14F, 21C

Meal 4
Core Power Foods Beef Taco Bowl
40.5P, 11.8F, 40.9C


2 X Coffee (250ml Milk)
8P, 8.5F, 8C
8P, 8.5F, 8C

Macro Breakdown
P= 236.9
C = 278.3
F = 96.6
Calorie Total = 2930.2

Not an ideal day as I left my dinner (chicken thigh and Rice) at home and had to get one of the core Power foods meals so it dropped my Carbs a bit short of what I was chasing.

The coffees and the shake are an everyday thing. The eggs really depends on what I work out my Macros to be from the other meals of the day I have planned, will drop the amount or the meal completely depending on what I'm trying to hit for the day.
I also throw in a side salad or some veg but I'm really boring and have all that shit plain so didn't take any photos of it as it would be a bowl of straight spinach or some cherry tomatoes etc...
Click to expand...
Looking awesome, very well planned.
 
MrThepagedog said:
Yesterday's Eating

Meal 1
6 Eggs = 37.8P , 30F, 3C
4 Pieces Bread = 12.6P, 1F, 70.4C

Meal 2
250g Beef Meatballs = 51P, 12.5F, 3C
400g Spaghetti = 22P, 2F, 124C
25g Tasty Cheese = 6.5P ,8.3F,

Meal 3
Whey Protein Shake (400ml Milk)
51P, 14F, 21C

Meal 4
Core Power Foods Beef Taco Bowl
40.5P, 11.8F, 40.9C


2 X Coffee (250ml Milk)
8P, 8.5F, 8C
8P, 8.5F, 8C

Macro Breakdown
P= 236.9
C = 278.3
F = 96.6
Calorie Total = 2930.2

Not an ideal day as I left my dinner (chicken thigh and Rice) at home and had to get one of the core Power foods meals so it dropped my Carbs a bit short of what I was chasing.

The coffees and the shake are an everyday thing. The eggs really depends on what I work out my Macros to be from the other meals of the day I have planned, will drop the amount or the meal completely depending on what I'm trying to hit for the day.
I also throw in a side salad or some veg but I'm really boring and have all that shit plain so didn't take any photos of it as it would be a bowl of straight spinach or some cherry tomatoes etc...
Click to expand...
Diet looks good to hit that 110kg goal 👊
 
Yesterday's Workout

Cable Tricep Push down
52.3 X 14
52.3 X 12

Machine Dips
72.3 X 14
72.3 X 12

Medium Grip Bench Press
102.5 X 11
102.5 X 9

Dumbbell Bench Press
32.5 X 13
32.5 X 12

Leg Press Calf Raise
115.9 X 15
115.9 X 13

Cable Lateral Raise
14 X 13
14 X 11
14 X 11

Cable Curl (Wide Grip)
32 X 12
32 X 12
32 X 12
 
@MrThepagedog I do see a few guys at the gym do the wrist curls. I've never done these... I feel like the forearms/wrists already get a work out with everything else. Do you find this exercise work for you?
 
@Skays I'm a big fan personally of using straps for my back work so that my forearms don't become the limiting factor for my lifts.
I've always had pretty solid grip strength but adding in some kind of direct forearm work a couple times a week has definitely lead to more size on my forearms overall.
I like to do it straight after bicep work so that my forearms are already slightly fatigued and I don't have to add too much load to my wrist/forearm work
 
Fridays Workout

Barbell Good Morning
30 X 12
50 X 10
72.5 X 16

Hack Squat
132.6 X 13
132.6 X 12

Glute Focused Walking Lunge
BW X 16
BW X 16
 
Yesterday's Workout

Pull Up
Assisted 30kg X 10
BW X 8
BW X 7

Hammer Strength High Row
100 X 12
100 X 10

Hammer Strength Low Row (One arm)
60 X 12
60 X 11

Cable Face Pull
27.5 X 15
27.5 X 15
27.5 X 14

Dumbell Preacher Curl
10 X 15
10 X 13
10 X 13

Cable Wrist Curl
18 X 16
18 X 16
18 X 14
 
MrThepagedog said:
@Skays I'm a big fan personally of using straps for my back work so that my forearms don't become the limiting factor for my lifts.
I've always had pretty solid grip strength but adding in some kind of direct forearm work a couple times a week has definitely lead to more size on my forearms overall.
I like to do it straight after bicep work so that my forearms are already slightly fatigued and I don't have to add too much load to my wrist/forearm work
Click to expand...
Makes sense what your saying. I always use straps when the load gets heavier during deadlifts cause the first thing starts to go is my grips. Straps really help with that. But that's really the only exercise I use straps for... I should actually try for other exercises as well.
 
MrThepagedog said:
Mondays Workout

Incline Bench
100 X 9
100 X 8

Cable Fly
20 X 14
20 X 11

Cable Overhead Tricep Extension
45 X 15
45 X 14

Leg Press Calf Raise
119 X 15
119 X 13
119 X 11

Cable Upright Row
40 X 15
40 X 14
40 X 13

Dumbell Incline Curl
12.5 X 13
12.5 X 12
12.5 X 11
Click to expand...
Great numbers brother.
 
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