03-23-2008, 09:02 PM
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#1 (permalink)
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Build Some Hurtin Bombs!
Join Date: Sep 2007
Location: Geordie Land
Posts: 985
Rep Power: 2
 Gender: Male
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Cleared. Here goes Nothin.. (Drakos Training Log)
Well Docs finally cleared me to begin full training again so here I goes.
Bit background on the situation. I suffered and ACL rupture which has had me side lined for the last year, lost a LOT of size quads shrank to 17'' and put on a bit of fat. Legs back up to 24'' with the help of rehab. So now Im ready to give it another shot.
Age: 24
Height: 5' 11''
Weight: 197lbs
Waist: 35.5'' (Around navel)
Chest: 46''
Arms: 15.5''
Calves: 15.5''
Quads: 24'
BF%: 16-17%
Cycles: No cycle history.
Goal:
To lose fat while trying to increase muscle mass and overall have a better appearance. Aiming for 10-12% BF in the long term.
Diet: (Example of weekly diet)
Meal 1: 4 egg whites 2 whole eggs 2 slices wholemmeal toast.
Meal 2: 2 chicken breasts with half cup of brown rice and cup of mixed veg.
Meal 3: 1 scoop of Whey Protein and one scoop of Creatine.
Meal 4: 1 scoop of Whey Protein.
Meal 5: 2 chicken breasts with mixed veg and 1 medium sweet potato.
Consume 2 litres of water a day.
Monday: Cardio with sprint intervals
Tuesday: Gym (Back, Shoulders, Tri's)
Wednesday: MMA Training / Cardio with sprint intervals
Thursday: Gym (Chest, Bi's, Forearms)
Friday: OFF
Saturday: Gym (Quads, Hams, Calves)
Sunday: Wrestling Training / Cardio 20 min Jog with Sprints
Last edited by Drako; 04-05-2008 at 09:01 PM.
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03-23-2008, 10:01 PM
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#2 (permalink)
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Build Some Hurtin Bombs!
Join Date: Sep 2007
Location: Geordie Land
Posts: 985
Rep Power: 2
Gender: Male
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Sunday 23rd
20 min Jog with Sprint intervals legs feel like jelly.
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03-23-2008, 10:16 PM
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#3 (permalink)
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Moderator
Join Date: Apr 2007
Location: New York
Posts: 2,117
Rep Power: 3
Gender: Male
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bump up that water consumption man... you'll need more than 2 liters... shoot for at least 4
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03-24-2008, 10:44 AM
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#4 (permalink)
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Build Some Hurtin Bombs!
Join Date: Sep 2007
Location: Geordie Land
Posts: 985
Rep Power: 2
Gender: Male
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Will do, cheers. I always struggle to get water in through the day so I sett a small goal of 2 litres that doesnt include additional liquids from shakes coffee etc. cheers for input.
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03-24-2008, 10:57 AM
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#5 (permalink)
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In āʾ Allāh
Join Date: Oct 2006
Location: CT
Posts: 9,482
Rep Power: 30
Gender: Male
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add more protein
__________________
Aztech is a fictional character. No responsibility is taken for the actions of the aforementioned. It could all very well be a lie.
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03-24-2008, 11:24 AM
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#6 (permalink)
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Build Some Hurtin Bombs!
Join Date: Sep 2007
Location: Geordie Land
Posts: 985
Rep Power: 2
Gender: Male
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Trust me Bro if I had the money I would. I just became a Dad and moneys tight at the moment. What Im eatin here has kept me at the 200lbs mark for a year or so, so I'll just stick to it and adjust when I have the cash to do so.
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03-24-2008, 12:24 PM
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#7 (permalink)
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In āʾ Allāh
Join Date: Oct 2006
Location: CT
Posts: 9,482
Rep Power: 30
Gender: Male
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understandable...protein does add up...my grocery bills probably cost more than my oil, electricity, water, trash removal, property taxes, and cable combined!!
__________________
Aztech is a fictional character. No responsibility is taken for the actions of the aforementioned. It could all very well be a lie.
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03-24-2008, 07:46 PM
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#8 (permalink)
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Build Some Hurtin Bombs!
Join Date: Sep 2007
Location: Geordie Land
Posts: 985
Rep Power: 2
Gender: Male
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Light session: Back, Shoulders, Tri's
Pull Ups 3 x 10 Bodyweight
Dumbell Rows 4 x 8 25kg, 30kg, 35kg, 40kg
Lat Raises 4 x 8 10kg
Upright Rows 4 x 8 15kg, 20kg, 25kg
Dumbell Press 4 x 8 17.5kg, 20kg, 25kg, 30kg (to failure)
Tricep Extention 4 x 10 40kg
Tricep Pushdown 4 x 10 70kg
Weighted Dips 3 x 15 Bodyweight + 10kg
Still healing from a sprained neck so cant really push myself at the moment, seems like one injury after another.
Last edited by Drako; 03-25-2008 at 08:14 PM.
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03-24-2008, 10:48 PM
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#9 (permalink)
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Sureņo
Join Date: Dec 2005
Posts: 2,911
Rep Power: 10
Gender: Male
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what's your age and height?
__________________
Quote:
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Originally Posted by Insane_Man
bro all aids means to me is an anadrol script
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03-25-2008, 07:07 AM
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#10 (permalink)
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Build Some Hurtin Bombs!
Join Date: Sep 2007
Location: Geordie Land
Posts: 985
Rep Power: 2
Gender: Male
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5ft 11'
Age 24
Always been active in sports and lifting but gradually put on unwanted weight since then Ive been lifintin serious for about 2 years and have dropped about 14lbs of fat.
Last edited by Drako; 03-25-2008 at 07:11 AM.
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03-25-2008, 07:19 AM
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#11 (permalink)
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Build Some Hurtin Bombs!
Join Date: Sep 2007
Location: Geordie Land
Posts: 985
Rep Power: 2
Gender: Male
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Cardio Day
Meal 1: 6 eggs 4 whites 2 whole, 2 slices wholemeal toast, Pint of water
Meal 2: Chicken Breast cooked with chopped chilli's
Meal 3: 2 chicke breasts (sliced into strips) with red, green peppers, red onion, sweetcorn (chopped)and spices all mixed and served with Brown Rice.
20 Min Jog with Sprint intervals.
Meal 4: 2 Scoops of Whey in water
Meal 5: 100g Cottage Cheese
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03-25-2008, 03:29 PM
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#12 (permalink)
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Sureņo
Join Date: Dec 2005
Posts: 2,911
Rep Power: 10
Gender: Male
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Quote:
Originally Posted by Drako
Light session: Back, Shoulders, Tri's
Pull Ups 3 x 10
Dumbell Rows 4 x 8
Lat Raises 4 x 8
Upright Rows 4 x 8
Dumbell Press 4 x 8
Tricep Extention 4 x 10
Tricep Pushdown 4 x 10
Weighted Dips 3 x 15
Still healing from a sprained neck so cant really push myself at the moment, seems like one injury after another.
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you able to post the weights you used? so we can see gauge the progress a little better..... 
__________________
Quote:
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Originally Posted by Insane_Man
bro all aids means to me is an anadrol script
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03-25-2008, 04:40 PM
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#13 (permalink)
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..in the making
Join Date: May 2007
Location: the gym
Posts: 1,877
Rep Power: 3
Gender: Male
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What's up Drako!?! You've got a good start to your jounal here but like OC said, try and post numbers (weights) so progress can be noted. Also, use fitday.com and post those numbers. It can make all the difference when trying to tweak your diet or just staying on track.
I noticed wrestling and mma in your routine. How's that going?? Did you have any previous experience before this??
Also, when I use to watch my funds closely, a great way to get cheap protein was more egg whites throughout the day and tuna... Also look for a cheaper brand of basic whey, that's a another good one.. Just a thought.. Good luck.
__________________
Don't be jealous that I've been chatting online with babes all day. Besides, we both know that I'm training to be a cage fighter!
-Kip Dynamite
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03-25-2008, 08:09 PM
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#14 (permalink)
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Build Some Hurtin Bombs!
Join Date: Sep 2007
Location: Geordie Land
Posts: 985
Rep Power: 2
Gender: Male
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Quote:
Originally Posted by JayC
What's up Drako!?! You've got a good start to your jounal here but like OC said, try and post numbers (weights) so progress can be noted. Also, use fitday.com and post those numbers. It can make all the difference when trying to tweak your diet or just staying on track.
I noticed wrestling and mma in your routine. How's that going?? Did you have any previous experience before this??
Also, when I use to watch my funds closely, a great way to get cheap protein was more egg whites throughout the day and tuna... Also look for a cheaper brand of basic whey, that's a another good one.. Just a thought.. Good luck.
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Hows it goin Bro yeah since I was 9 Ive studied Kempo, Shotokan, Kyokushin, Vale to do, Judo, Kickboxing, Grekko Roman after suffering a knee injury I decided to take up wrestling which Ive done for about 6 years, I still train MMA but I miss the whole competition side of it.
I will update the weights. Thanks
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03-26-2008, 03:59 AM
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#15 (permalink)
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Build Some Hurtin Bombs!
Join Date: Sep 2007
Location: Geordie Land
Posts: 985
Rep Power: 2
Gender: Male
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Meal 1: 6 egg omlette with mushrooms, tomato and red onion, 2 slices of wholmeal toast
Meal 2: 2 cans of tuna with chopped peppers, mayo-mustard and Half cup of brown rice.
Meal 3: Whey shake with Creatine
Meal 4: Whey shake
Meal 5: 2 Medium sized pieces of cod with brocilli and sweet potato.
Meal 6: 100g Cottage cheese
Chest, Bi's, Forearms.
Incline Dumbell 4 x 12, 25kg 10, 30kg 8, 30kg 6, 35kg
Flat Bench 4 x 12, 50kg 10, 70kg 8, 80kg 6, 80kg
Dumbell Flyes 4 x 10, 15 - 20kg
Dip Machine 4 x 10, 117kg
Preacher Bench Curl 4 x 10, 30kg
Dumbell Hammer Curls 4 x 10, 15kg
Concentration Curls 4 x 10, 15kg
Forearm Curls Behind 4 x 8 20kg
Forearm Curls 4 x 8 20kg
Forearm Curls rev grip 4 x 8 10kg
Last edited by Drako; 03-26-2008 at 06:17 PM.
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03-26-2008, 08:32 PM
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#16 (permalink)
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Build Some Hurtin Bombs!
Join Date: Sep 2007
Location: Geordie Land
Posts: 985
Rep Power: 2
Gender: Male
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03-27-2008, 03:56 AM
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#17 (permalink)
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Build Some Hurtin Bombs!
Join Date: Sep 2007
Location: Geordie Land
Posts: 985
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Gender: Male
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Veg prepped for breakfast tomorrow. 
The final result Mmmmmm. 
6 eggs 2 whole 4 whites mixed with red, green peppers red onions and mushrooms and 2 slices of wholemeal toast, a little brown sauce then down the hatch.
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03-28-2008, 03:38 PM
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#18 (permalink)
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Build Some Hurtin Bombs!
Join Date: Sep 2007
Location: Geordie Land
Posts: 985
Rep Power: 2
Gender: Male
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Friday 28th March.
Meal 1: 4 whole eggs scrambled with 2 slices of wholemeal toast
Meal 2: Beef sandwich
Meal 3: 300g cottage cheese with 1 slice of wholmeal bread.
Meal 4: 2 medium chicken breasts with swe | |
