Archive for October, 2015

10/12/15 – 1348 cal, 128g protein, 128g carbs, 41g fat, 32oz water

10/13/15 – 1766 cal, 182g protein, 150g carbs, 52g fat, 80oz water

10/14/15 – 2200 cal, 148g protein, 95g carbs, 118g fat, 68oz water

10/15/15 – 2338 cal, 213g protein, 152g carbs, 99g fat, 58oz water

10/16/15 – 2274 cal, 109g protein, 142g carbs, 127g fat, 36oz water

10/17/15 – ???

10/18/15 – 2305 cal, 149g protein, 179g carbs, 108g fat, 60oz water

Averages – 2062 cal, 151g protein, 141g carbs, 92g fat, 56oz water

Supplements: Nutrilite Whey Protein, Rhodiola 110, CLA 500

Bodyweight: down to 235 lbs from 236 lbs last week.

Here is my training for the week:

10/12/15 – Bench Press – 275x3x4

– Close Grip BP – 205x2x4

– Bent Over Rows – 185x3x10

10/13/15 – High Bar Squat – 345x3x5

– Pause Below Parallel Squat – 225x3x5

10/14/15 – Overhead Press – 155x3x5

– Shrugs – 95x3x20

– Shoulder Complex – 10x3x10

10/15/15 – Deadlift – 425x1x3 – Needed to do 3 sets, but back wouldn’t let me.

10/16/15 – BP – 275x2x5, 315x1x3

– Bent Over Rows – 135x3x10

– Tricep Extensions (cable machine) – 50x2x10

10/18/15 – Low Bar Squat – 300x3x6

– Pause Above SQ – 315×5, 405×3, 475×1, 495×1

(Training inspired by Principles of Strength Training by Israetel, Hoffmann, and Smith)

10/5/15 – 1237 cal, 113.5g protein, 81g carbs, 27g fat, 60oz water

10/6/15 – 2120 cal, 113g protein, 231g carbs, 60g fat, 56oz water

10/7/15 – 2195 cal, 132g protein, 212g carbs, 75g fat, 80oz water

10/8/15 – 1902 cal, 140g protein, 152g carbs, 86g fat, 68oz water

10/9/15 – 1778 cal, 105g protein, 183g carbs, 68g fat, 60oz water

10/10/15 – 2426 cal, 204g protein, 238g carbs, 88g fat, 72oz water

10/11/15 – 1480 cal, 114g protein, 153g carbs, 35g fat, 40oz water

Averages – 1877 cal, 132g protein, 179g carbs, 63g fat, 55oz water

Supplements: Nutrilite Whey Protein, Rhodiola 110, CLA 500

Bodyweight: down to 236 lbs from 239 lbs last week.

Here is my training for the week:

10/5/15 – Bench Press – 275x3x5

– Wide Grip BP – 180x2x5

– Bent Over Rows – 135x3x10

– Tricep Extensions (cable machine) – 50x2x10

10/6/15 – Missed Training

10/7/15 – Overhead Press – 185x3x4

– Shrugs – 135x3x10

– Shoulder Complex – 12,15,15×10

10/8/15 – Deadlift – 315x3x6

– Pause Deadlift – 275x3x6

10/9/15 – Close Grip BP – 175x3x6

– Bent Over Rows – 135x3x10

– Tricep Extensions (cable machine) – 50x3x10

10/11/15 – High Bar Squat – 300x3x6

– Pause Above SQ – 300x3x6

(Training inspired by Principles of Strength Training by Israetel, Hoffmann, and Smith)


Here is my brief (lame) attempt at a book review:

This book was written by Dr. Mike Israetel (author of The Renaissance Diet), Dr. James Hoffmann (Exercise Science Professor at Temple University) and Chad Wesley Smith (Top 10 Raw Powerlifter of All-Time). This book is a comprehensive look into the elements that go into strength training.

Here is a look at what is covered in the book:

  • Specificity
  • Overload
  • Fatigue Management
  • SRA
  • Variation
  • Phase Potentiation
  • Individual Differences
  • Various powerlifting periodization schemes and their strengths/weaknesses
  • Myths, Fallacies and Fads in Powerlifting

This book will help you understand how to plan for different phases of training (hypertrophy, strength, or peaking) through which specific exercises to use.  It tells you how to program overload training sessions as well as deload sessions that help with fatigue and SRA.  The book goes into detail with how variation can help you, especially with individual personal differences.

I wholly recommend this book for anyone interested in strength training.  I am personally using it to devise my own training.

I don’t have a lot of time to give this a proper review, but here is a quick one for those of you interested:

wpid-screenshot_2015-10-11-16-34-00-1.pngThe Renaissance Periodization was written by Dr. Mike Israetel, Dr. Jennifer Case, and Dr. James Hoffman.  This book helps with nutrition for strength performance, physique, and general health.

Here is the Table of Contents:

Foreword: A Guide and Starting Point
Chapter 1: The Dieting Principles and What They Mean
Chapter 2: Calorie Balance
Chapter 3: Macronutrients
Chapter 4: Nutrient Timing
Chapter 5: Food Composition
Chapter 6: Supplements
Chapter 7: Micronutrients and Water
Chapter 8: Nutritional Periodization
Chapter 9: Designing Your Diet
Chapter 10: Common Diet Myths and Fads
Closing: Using the Diet Principles to your Advantage
Chapter 11: BONUS “Trinity” Powerlifting Templates

The book discusses the major principles behind dieting and nutrition.  The authors use scientific backing to show how this method of nutrition and timing can help with performance and body composition.

Calorie balance is the most important with a 50% magnitude. (Less or More calories than you need)

Macronutrients comes in second with approximately 30%. (Proteins, Carbs, and Fats)

Nutrient Timing accounts for approx. 10%. (How many meals and what to eat-when)

Food Composition and Supplementation are 5% each. (The kinds of food and extra nutrition you may need)

There are great charts to help you understand all of the material. The final section even discusses the current myths of dieting and nutrition.

As a lifter, I am really interested in training. (lol) This includes proper nutrition to help with training.  I read everything I can on the subject.  This is the best “diet” book I have ever read.  It was very easy to understand but technical enough to be factual.

You can learn more about Renaissance Periodization and their services/products here :

The book can be purchased here:

There are lots of great reviews of the book online, so just check it out.