Cleared. Here goes Nothin.. (Drakos Training Log)

[Drako]

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

[Drako]

Sunday 23rd

20 min Jog with Sprint intervals legs feel like jelly.

[TheMilkMan]

bump up that water consumption man... you'll need more than 2 liters... shoot for at least 4

[Drako]

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.

[Aztech]

add more protein

[Drako]

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.

[Aztech]

understandable...protein does add up...my grocery bills probably cost more than my oil, electricity, water, trash removal, property taxes, and cable combined!!

[Drako]

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.

[OC Cartel]

what's your age and height?

[Drako]

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.

[Drako]

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

[OC Cartel]

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.

you able to post the weights you used? so we can see gauge the progress a little better.....

[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.

[Drako]

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.

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

[Drako]

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

[Drako]

Pics 26th March 2008

If anyone can give a rough guess on bodyfat % would be greatful.

[Drako]

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.

[Drako]

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 sweet potato and veg.

Meal 5: Whey Shake with milk.

Legs (Here we go wish me luck)

Front Squats 4 x 8-10, 40kg
Hack Squats 4 x 10, 60kg
Lunges 4 x 10, 40kg

Seated Calve Raise
Standing Calve Raise

Didnt go Heavy due to this being the first time Ive trained Legs in over 9 months. Im aiming to add 10kg every two weeks.

[Drako]

Saturday 30th March

MEAL 1:
6 egg Omlette (2 whole 4 whites) with chopped red pepper mushrooms and mixed herbs.
2 slices of wholemeal toast with omega 3 spread.
1 pint of water.

MEAL 2:
Baked Potato with salad
1.5 pints of water

MEAL 3:
Double Beef Deli Sandwich on seeded Bun

MEAL 4:
8oz Medallion Steak
1 Chopped Sweet Potato (oven cooked in virgin olive oil)
Chopped Peppers.


MEAL 5:
100g Cottage Cheese

[Drako]

Sunday 30th March.

MEAL 1
1 Cup of Porrige oats
Protein shake.
Pint of Water.

MEAL 2
Subway 6'' turkey melt on wheat bread with chillis, peppers, red onions and gerkins
Subway 6'' steak and cheese melt on wheat bread with lettuce and gerkins.
Diet Coke.

MEAL 3
Chicken Breast with Chilli and chopped Veg.
Pint of water.

MEAL 4
Chicken Kebab w/ Garlic sauce (Cheat Meal)

Cardio: 20min jog with sprint intervals.

[Drako]

Monday 31st March.

MEAL 1
4 eggs (2 whole 2 whites) scrambled.
Half a cup of prorrige oats with 1 scoop of whey.
Pint of Water.
Cup of coffee.

MEAL 2
100g Grilled Chicken

MEAL 3
Steak and salad sandwhich on granery bread

MEAL 4
Garlic Lamb /w Veg

MEAL 5
100g Cottage cheese

Cardio 20min Jog with sprint intervals.

[Aztech]

do you really spend the time to make your own food look like that or is it just for us?

Good job on keeping a detailed diet log.

[Drako]

Originally Posted by Aczech

do you really spend the time to make your own food look like that or is it just for us?

Good job on keeping a detailed diet log.

Cheers Bro. Its really no time at all, I dont go out of my way to make it look good but if it looks nice then it'll taste nice and then its half the battle of forcing food down your throat.

And I feel keeping a detailed log will keep me on track, Diet has always been difficult for me to keep focus on. Plus a book with pictures is alway more fun to read.

[Drako]

Tuesday 1st April

MEAL 1
Half a cup of porrige oats with 2 scoops of whey protein

MEAL 2
2 Chicken breasts with steamed mixed veg and sweet potato.


MEAL 3
Whey protein with creatine in water.

MEAL 4
Whey Protein.

MEAL 5
Sweet chilli chicken (cooked with virgn olive oil)

MEAL 6
100g cottage cheese.

WORKOUT: (Back, Shoulders, Triceps)

Lat pulldowns: 3 x 10,10,10, (50kg, 55kg, 60kg)
T-Bar rows: 4 x 10,10,8,8, (40kg, 60kg, 80kg 80kg)
Deadlift: 4 x 10,10,8,8, (40kg, 50kg, 60kg, 80kg)
Dumbell Row: 4 x 8,8,8,8 (25kg, 30kg, 36kg, 36kg)

Lat raises super setted with rear delt raises: 3 x 8,8,8, (5kg, 10kg)
Dumbell Shoulder Press: 4 x 10, 10, 10, 8 (15kg, 17.5kg, 20kg, 25kg)

Tricep Dips: 4 x 10, 10, 10, 10, (70kg)

[Drako]

Wednesday 2nd April

Meal 1
6 (4 whites 2 whole) with chopped peppers red onion and mushroom, Omlette.
2 Slices of wholmeal toast.
cup of coffee.
pint of water.

MEAL 2
Half a cup of brown rice.
Chopped veg red, green peppers sweetcorn.
2 chicken breasts.

MEAL 3
Diced chicken in peppercorn sauce.
Steamed veg.
Sweet potato.

MEAL 4
Chicken breast
100g Cottage Cheese

MEAL 5
2 Scoops of whey in semi skimmed milk.