The best diet and training is what you can stick to. I'm very busy with work and will be for the foreseeable future so I picked Leangains as it's a complete system which should be easy to stick to.
Training
Wednesday
Power Clean - 1 x 1
Deadlift – 2 x 6
Overhead Press – 3 x 8
Friday
T-Bar Row - 3 x 8
Incline Press – 3 x 8
Face Pull 2 x 10
Sunday
Squat – 3 x 10
Weighted Chin-Up – 3 x 10
Weighted Dip - 3 x 10
I've been doing this long enough to know that listing specific foods is a telltale sign of inexperience and not being able to maintain the habit. Eating the exact same thing every day is the only way I can adhere to a diet though.
Diet
Lunch
Whole eggs in coconut oil.
Whey in egg white.
Spinach in broth.
Seasonal fruit.
PWO
Gatorade.
Dinner
Steak or salmon.
Mixed vegetables in broth.
Mixed berries with Greek yogurt.
Weight - 195
T-Bar Row - 135 x 2
T-Bar Row - 90 x 12
T-Bar Row - 90 x 10
T-Bar Row - 90 x 8
Incline Press – 185 x 7.5
Incline Press – 175 x 6
Incline Press – 155 x 8
Couldn't find a machine to do Face Pull.
10-27-2019, 08:23 PM
strongnovice
Weight - 194
Chin-Up & Dip - 0 x 10
Squat – 225 x 10
Squat – 205 x 10
Squat – 185 x 10
Chin-Up & Dip - 0 x 7
Chin-Up & Dip - 0 x 5
Not going to be strict with diet until I get used to the new training routine. I feel like I need to eat more or I won't be able to adequately recover, at least for now. I can probably start being strict with diet around the new year.
10-30-2019, 09:14 PM
strongnovice
Weight - 201
Incline Press – 195 x 6
Incline Press – 175 x 8
Incline Press – 165 x 8
T-Bar Row - 110 x 8
T-Bar Row - 105 x 8
T-Bar Row - 100 x 8
Face Pull - 15 x 10
Face Pull - 17.5 x 10
Switched the days because legs were still sore. Weight spike was expected due to buffet lunch.
11-01-2019, 08:18 PM
strongnovice
Weight - 196
Power Clean - 230 x 1
Deadlift – 385 x 6
Deadlift – 347.5 x 8
Overhead Press – 105 x 8
Overhead Press – 100 x 10
Overhead Press – 95 x 9
11-04-2019, 09:56 PM
strongnovice
Weight - 200
Incline Press – 192.5 x 7
Incline Press – 180 x 7
Incline Press – 170 x 7
T-Bar Row - 120 x 8
T-Bar Row - 110 x 10
T-Bar Row - 100 x 8
Face Pull - 45 x 10
Face Pull - 50 x 10
Different machine to Face Pull today. I specifically picked T-Bar Row to prevent cheat rowing but there's some cheating going on anyway, oh well.
11-06-2019, 08:59 PM
strongnovice
Weight - 199
Chin-Up & Dip - 10 x 7
Squat – 245 x 10
Squat – 225 x 12
Squat – 205 x 12
Chin-Up & Dip - 0 x 7
Chin-Up & Dip - 0 x 5
Squat sessions have been at apartment complex gym. They magically felt better than before for some reason, today I realized that for some reason, the apartment complex has a Texas Power bar. I guess bars really do make a big difference.
11-08-2019, 10:28 PM
strongnovice
Weight - 200
Incline Press – 192.5 x 7
Incline Press – 180 x 8
Incline Press – 170 x 8
T-Bar Row - 122.5 x 8
T-Bar Row - 115 x 8
T-Bar Row - 110 x 8
Face Pull - 50 x 10
Face Pull - 50 x 12
11-10-2019, 08:18 PM
strongnovice
Weight - 197
Power Clean - 235 x 1
Deadlift – 405 x 6
Deadlift – 365 x 8
Overhead Press – 115 x 8
Overhead Press – 110 x 8
Overhead Press – 105 x 6
Rounded lower back is a well known risk. I have a different risk, my back bends sideways when racking max power cleans and during last reps of overhead press.
11-12-2019, 09:43 PM
strongnovice
Weight - 203
T-Bar Row - 105 x 12
T-Bar Row - 95 x 12
T-Bar Row - 90 x 12
Incline Press – 192.5 x 6
Incline Press – 180 x 8
Incline Press – 170 x 8
Face Pull - 50 x 12