Azma: Goes Hard

[azma]

Ayo.

Story: I've been lifting for a few years, but I didn't get serious and dedicated until January. I cut from a holiday-induced 215 (Jan) to 186 (Mar), but ran out of steam after I became satisfied with my cut (spring break ;)). For a couple months or so, I was still on my lifting routine, but I was eating dirty and no longer logging my meals. When finals hit, I started getting really pressed for time, so I stopped regularly lifting for three weeks or so, and gained a lot of weight. My eating habits didn't change, and I'd estimate that my RMR went from 3500 to 2300 -- plus, my sleep habits became erratic. When I walked out of my last final, I was back up to 215, but with considerable muscle gains.

Anyway, I've been back on track since I came back home to Oklahoma at the start of June, and I've cut down to 198 so far. I've been lifting four days a week, and running stadium steps on two of the other three days, but I hadn't logged meals until a few days ago.

I figured I'd start posting my diet and workouts here to help myself stay motivated, so I don't get back off track again.

Today, I did a short lower-body workout: squats, calves, hamstring curls, leg press, hyperextensions. So far today, I've eaten this:

(food, fat grams, carbohydrate grams, protein grams, calories)
sweet tea: 0 30 0 120
2x syntha-6: 12 18 44 356
3x string cheese: 18 2 21 254
chicken and rice: 5 28 20 237
2 waffles: 6 25 5 174
peach drink: 0 46 0 184
3x syntha-6: 18 27 66 534
for a calorie breakdown of 531 fat, 704 carbohydrate, 624 protein, and 1859 total.

Anyway....yeah.

[azma]

1819 calories today, almost all from Syntha-6. No lifting, because it was a Wednesday. I did go out to the lake for some waterskiing and wakeboarding, though. I was pretty sore from Tuesday's squats.

Upper body tomorrow!

[azma]

db press: 10@45, 2x8@75, 6@75, 8@60
t-bar row: 10@2plates, 3x8@3plates
incline press + lat pulldown superset: 3x8@135/110
I was one set into tate presses when....the gym closed.

I've eaten 1895 calories so far today -- 38% from protein, 36% from carbohydrates, and 26% from fat.

[azma]

weight today: 194lbs

1793 calories so far today:
23% fat
36% carbohydrates
41% protein

deadlifted today:
10x135
6x225
3x315
1x405
1x435 PR

I think I'm going to try 450 next time I max (friday after next).

[azma]

yesterday:

speed bench - 9 sets of 3 at 135
CG incline press - 3 sets of 8 at 135
dumbell rows - 3 sets of 8 at 60s (1x) and 70s (2x)
lat pulldowns - 3 sets of 8 at 120

funny: I saw a guy bench 275...halfway to his chest...with his spotter pulling up on the bar the whole time. he almost fell off the bench.

not funny: I should increase the intensity. I ate a ****load yesterday, but my workout was pretty weak. I think I'm burning out on logging everything I eat in an excel spreadsheet. thing is, I don't know how to eat right without tracking P/C/F and Cals...I need some motivation.

[azma]

did squats yesterday, as well as pyramid deadlifts, hypers, and rack pulls at 450...my hands hurt.

[azma]

Back.

Today was 1730 Calories, 150g Protein.

This morning:
Squat 3x6@225
Leg Press 3x10@10plates
Leg Curl 2x8@200
Leg Extension 2x8@180
Standing Calf Raise 3x10@220
Decline Situp 2x15@BW

Weighing in at 215.

[azma]

The holidays are over, and it's back to the gym for me.

Eaten Today:

2102 Calories
145g Protein
250g Carbs
58g Fats

Chocolate
Chicken Sandwich
Soy Milk
2x Syntha-6
Big 100 Bar

I need to up the protein and perhaps even the fat, while staying in the same calorie range.

Today's Workout: Lower Body

Deadlifts: 1x8@225, 2x8@315, 1x5@315
Leg Press: 4x8@ 6plates, 8plates, 10plates, 12plates
Standing Calf Raise: 1x12@240, 2x8@260
Hyperextensions: 1x8@BW, 1x8@25, 1x5@45

This was a short, relatively weak workout.