First off I only record my 1 rep max out set, so I list the weight I attempted in lbs. and then I list the rating I gave to the lift. On a scale of 1 to 5, 1 is barely lifting the weight off the ground or barely getting the bar away from my chest. 5 means I completed the lift with perfect form. 4 means I completed the lift but with terrible form and a lot of shakiness. 3 means I finished the lift about 3/4 of the way. 2 means I completed the lift about half way up.
Here's my numbers:
Gym Friday 1:15 pm 4/4/14
Seated shoulder press 165-1
Stiff legged deadlift no belt 425-1
Pec fly life fitness machine 295-1
Tricep extension seated icarian machine 150-3
Leg press seated icarian machine 320-4, 340-1
Cybex machine lat row seated 230-1
Home Tuesday 4/8/14 12:45 pm
Cambered bar bench press 215-1
Cambered bar bench press feet in the air 195-1
Stiff legged deadlift no belt with straps from 1" deficit by standing on 45lb. plates 425-1
Rack pull no belt 505-3
Pause squat no belt 270-3, 295-3
Tricep extension on floor 105-1
Gym Friday 4/11/14 11:15 am
Seated shoulder press life fitness machine 170-2
Pec fly free motion machine 200-4
Stiff legged deadlift no belt with straps from 1" deficit by standing on 45lb. plates 445-1
Leg press seated life fitness machine while wearing inzer strongman knee sleeves 350-2
One legged leg press life fitness machine
Right 80-4
Left 80-4
Seated row cable machine 230-1
Tricep extension seated life fitness free motion machine
200-1
Gym Tuesday 12 am 4/15/14
Leverage machine handles set 3" behind vertical plane of chest 270-1
Stiff legged deadlift no belt with straps from 1" deficit by standing on 45lb. plates 445-1
Rack pull 515-0
Leg press life fitness machine while wearing inzer strongman knee sleeves 350-2
Chest press seated free motion cables 180-1
Tricep extension free motion machine 200-3
Seated bicep curl free motion machine 200-3
Gym Friday 4/18/14 3 pm
Shoulder press hoist machine 160-2, 170-1
Stiff legged deadlift 465-1
Pause squat wearing inzer strongman knee sleeves 310-3
Lat row cable life fitness machine 260-2
Lat row life fitness machine 210-3, 230-1
Pec fly life fitness machine 265-1
Rope Tricep extension machine 100-2, 100-4, 115-1
Gym Tuesday 4/22/14 210 pm
Leverage chest press machine handles set 3" behind vertical plane of chest 280-1
Stiff legged deadlift no belt with straps from 1" deficit by standing on 45lb. plates 465-1
Rack pull 505-1
Free motion chest press cable 180-1
Free motion bicep curl cables seated 110-1, 110-3
Life fitness leg press machine while wearing inzer strongman knee sleeves 350-2
Free motion Tricep extension machine 200-4
What we learn from the numbers:
If you're going to learn anything about yourself, you have to notice the overall generalized trend of your strength gains. The basic pattern for my advancing in strength is that I'm stronger during the afternoon than at night and I'm stronger when taking 72 hours rest between workouts compared to a 96 hour rest between training sessions.
For example, on Tuesday 12 am 4/15/14, I was expecting some kind of gain in my stiff legged deadlift but I stayed the same at 445 lb. when compared to my Friday 4/11/14 11:15 am workout. Then on , Friday 4/18/14 3 pm, I lifted off the ground 465lbs. for a couple inches. That's a successful gain to me and the fact that I let 96+ hours elapse between training sessions proves to me that I'm stronger during the day than at night.
Daytime workouts are probably not possible for a great many of you as you have to work during the day, but if you can plan to work out one time during the night on a weekday and then one time in the afternoon on the weekend you might see some strength gains.
But for me there is a window of if I had to guess between 11am and around 5pm that I'm definitely stronger. All I can say is experiment with your workout times and find what's best for you.
As for taking 96 hours rest between workouts, it's something which I don't want to do but because of economic reasons I am forced to do. I'm kind of broke and when it comes down my bank account vs. my muscles, my bank account will always win. But still even though I'm not making all the strength gains I want to make, I still see strength gains albeit in a limited fashion when taking 96 hours rest.
Here's some of my nutrition numbers:
As a side note I only drink whey protein while I workout and any high glycemic foods I eat will only be in a post workout meal. The rest of the time I'm eating beef mostly and clif oatmeal bars. Also for my meals when I eat a lot animal protein excluding my post workout meals, I'll eat about a cup and a half of vegetables or salad. It helps to raise the alkalinity of the body because eating huge amounts of protein causes elevated levels of acidity in the body's digestive system and can lead to heartburn and put severe stress on your digestive organs like the kidneys. The salad helps level out the acidity caused by the protein and prevents heartburn. But don't eat too much salad because it will slow down the process of your body digesting the proteins, and definitely don't eat salad after you workout because you need to have your body digest the protein and carbohydrates as quick as possible and high fiber foods like vegetables or salad will only delay the nutrient recovery process. Also don't drink any sugary sodas or juices post workout. These tend to have acids, carbonic acid for the soda and ascorbic acid aka vitamin C for the juices, and they react violently with any leftover protein shake you have in your body and will cause extreme stomach discomfort and flatulence. Also if you find yourself on the toilet after eating huge amounts of protein and watching all your expensive protein go down the drain, stop eating protein and switch to oatmeal and low glycemic carbohydrate sources.
Your Food Diary For:
| Breakfast | Calories | Carbs | Fat | Protein | Sodium | Sugar | |
| Steak - Tbone , 0.9 oz | 71 | 0 | 4 | 17 | 2 | 0 | |
| Clif Bar - Chocolate Brownie Energy Bar, 68 g | 240 | 44 | 5 | 9 | 160 | 22 | |
| Clif Bar - Peanut Toffee Buzz, 68 g (1 bar) | 250 | 42 | 6 | 10 | 200 | 21 | |
| Chicken Breast - Chicken Breast, Boneless, Skinless, 9.6 oz | 314 | 0 | 8 | 56 | 0 | 0 | |
| Add Food | 875 | 86 | 23 | 92 | 362 | 43 | |
| Lunch | |||||||
| Clif Bar - Crunchy Peanut Butter, 1 bar pre-workout | 250 | 41 | 6 | 11 | 240 | 21 | |
| Optimal Nutrition, Gold Standard - 100% Whey - Double Rich Chocolate, 5 rounded scoop (30.4g) | 600 | 15 | 5 | 120 | 650 | 5 | |
| Add Food | 850 | 56 | 11 | 131 | 890 | 26 | |
| Dinner | |||||||
| Steak - Tbone , 8.4 oz | 659 | 0 | 39 | 157 | 14 | 0 | |
| Ihop (Crg) - Hash Browns, 1 Portion | 320 | 31 | 20 | 3 | 590 | 1 | |
| Eggs - Scrambled Eggs, 3 eggs medium | 180 | 0 | 12 | 18 | 180 | 2 | |
| Ihop - Buttermilk Pancakes, 1 Pancake | 110 | 17 | 3 | 3 | 0 | 0 | |
| Ihop - Strawberry Syrup, 1 Fl. Oz. | 100 | 26 | 0 | 0 | 10 | 19 | |
| Add Food | 1,369 | 74 | 74 | 181 | 794 | 22 | |
| Snacks | |||||||
| Add Food | |||||||
| Totals | 3,094 | 216 | 108 | 404 | 2,046 | 91 | |
| Your Daily Goal | 3,280 | 410 | 109 | 164 | 2,300 | 123 | |
| Remaining | 186 | 194 | 1 | -240 | 254 | 32 | |
| Calories | Carbs | Fat | Protein | Sodium | Sugar | ||
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