Khar's Journal Take 2

[Khar]

This is my second attempt at a journal.

I am a sophomore at Auburn University in Auburn, Alabama. My major is aviation management: professional flight. Meaning I'm a pilot and thats what I'm in college for. I played lacrosse and soccer in highschool, and I started weight training about 3 years ago.

I am currently cutting after a bulk. I havn't been eating the best but thats fine it all ends here.

I am 5"8' approximately ~180lbs and 10-12% bf (Guess). I'll pick up a scale and measure my bodyfat on sunday.

I don't measure my calories to the t, but I made a diet plan on fitday and I measure by eye. I did measure to the t for quite awhile so my guesses on amounts are pretty accurate. I eat between 2100-2300 calories on NON weight lifting days and 2400-2600 on weight lifting days. My pre-workout meal/shake consists of about 12g of protien and 25g of maltodextrin, and my post workout shake consists of 23g of protien, 25g of dextrose, and 25g of maltodextrin. I'm using WWB routing #1 for now with some of my own additions so on and so forth. I am doing a M/W/F split and I am going to be doing medium intensity cardio on Tuesdays/Thursdays/Saturdays. Sunday will be my day to rest and recuperate.

I will try and update this journal everyday, if I start slacking let me have it. Thanks :bash:

[Khar]

Today is wednesday so it was supposed to be my leg day :(. Well I skipped Monday so I made it a shortened chest/back day :( I KNOW IM LAZY sorry. Thats why I'm making the journal so I don't **** up anymore. I'm going to do some leg stuff such as squats, calf raises and SLDL with my bi/tri stuff on friday so I won't miss too much this week. I'm about to go cook me up some chicken and whatnot.

~peace

[rookiebldr]

No slacking, slacker. ;)

Good luck with your goals and the new journal.

[Khar]

Just woke up and its thursday around 6:50am. Had to get back from the girlfriends so I can make me some eggs and oatmeal mmm. Cardio after all my classes and a test later today.

[Khar]

So far so good on the diet today. Classes went well...Not sure if I have it in me to do any cardio tonight. I just found out that my grandmother died :( so I'm none too happy at the moment. Give me some motivation to do cardio anyways. I'll probably be gone for my monday workout though.

[Khar]

Didn't get to run today as I wanted due to just not quite feeling up to it, but I did get outside for about 15 mins to walk around. Better than nothing I guess. Mostly just to clear my head. Stuck to my diet today, and am looking forward to getting up at 8am tomorrow! Workout at 10.

~peace

[bulldog]

hey this is brad I just got this new name on here.. anyway hope your workouts are going well we def. need to go sometime.. peace

[Khar]

Got back from the funeral ok...Got to work out monday and ran tuesday morning...didn't eat very well at all during the trip. Damned everyone and their comfort foods. Missed wednesday workout. So far today I have stuck to diet well and will be at the gym in a little bit.

[Shane]

:spam: From one slacker to another.

Stick with the journal man. :strong:

[Khar]

workin on it ;)

[Khar]

No cardio today, gonna do it tomorrow instead. Bored off my ass! SAVE ME!

[Khar]

Measured my bodyfat with calipers. It was estimated around 7.13% but I'm going to guess it is actually about 9-10% at the moment.

[bulldog]

hey man whats up.. haven't seen you for a while we should chill soon.. we're playin poker monday night at davids place if you want to come. I'm also probably goin to the gym sunday if you want to go I'll give you a call when I get back from atlanta. Later

[Khar]

Diet good today, going to the gym tonight and am gonna do chest and back. Then do some homework! YAY!

[Khar]

No cardio yesterday :( cause im a lazy puss. Diet was good though. Diet good so far today, Legs later :)

[Khar]

Wednesday workout and diet went well, Thursday diet went well no cardio though. I did go to a new gym with a buddy of mine and ended up doing some chest and working my traps like red headed step children. Did my shoulders lightly, and the rest of wwb routine 1 day 3 today.

[Khar]

Gonna do some boxing training later. Gotta start doing cardio dammit. I have a boxing tournament in a month and a half.

[Khar]

Monday was good really tore myself up. I need to work my forearms up. I could barely put out my 8th deadlift doing 315. Got a job interview tonight, then on to the gym!

[Khar]

Diet was crap yesterday and the day before. Had a good leg workout yesterday. Tomorrow I'm gonna hit the gym early then head to the university meat warehouse for some cheap ass steaks and such.

[Khar]

Had a good workout today...I hate pumps. People that like them suck. The pumps I get are painful as hell, if anything they limit my ability to workout. I'm now off to the meat warehouse! Cheap-0 eggs n ****

[ItalianGalleon]

So Kevin, why don't you post your actual workouts? I'm curious as to what kind of stuff you're doing.

[Khar]

I'll start posting them...I use wwb #1 and have modified it to my liking basically. I'll post what I do monday.

[Khar]

I got a good 45-50 min walk in this morning. NEED TO START CARDIO!!! Gym tomorrow...

[Saint Patrick]

Hey man your stats are pretty close to mine (height/weight especially).

Got any pics?

[Khar]

I don't now, I'll get on that though.

[Khar]

Hit the gym tonight just stuck to the normal wwb#1 for lack of being creative tonight.

Did...
Bench
135x9x1
210x8x2

Incline DB
75x8x2

Dips
BW+40x8x2

Pullups
BW+15x8x2

Barbell Rows
135x8x2

Deadlift
315x1x1 (I almost fainted after this for some reason, so I took a lil break)
275x8x2

Shrugs w/DB
100x10x1

I *plan* on doing cardio tomorrow...oooo how I need to.....!

[Khar]

Whoa, well hot damn, I actually did cardio today! Ran on a treadmill for 30 minutes. Hopefully I shall do this again on Thursday.

[Khar]

Gym later today, had some Mellow Mushroom last night for my 7 month anniversary to the best person in the world.

[Khar]

Did legs last night in the gym. My body wasn't being as cooperative as I would have liked. Oh well.
I'm about to leave for class. I will post my shoddy workout later.

[Khar]

Yesterdays Workout:

Squats:
135x8x1
245x8x2...Wasn't feeling it :(

Hack Squats:
245x8x2

SLDL:
185x8x2

Leg Curls:
170x8x1
180x8x1

Calf Raises:
400x10x4

Barbell Shrugs:
225x10x1

[Khar]

Just got done running 30 minutes on the treadmill...Thats 2 for 2 folks. I am on a roll. How come nobody looks at my journal. Seriously I won't rape or anything.

[Khar]

In case anyone cares...Which I'm almost positive they don't I'm going to post my cutting diet.

Lifting Days

Breakfast: Calories: 480
.5 cup oatmeal
.5 cup egg beaters
2 whole eggs
1 slice fat free cheese
10 1g Fish Oil Caps

Meal 2: Calories: 334.5
4 oz boneless skinless chicken
2 slices 100% ww bread
1 Tbsp olive oil

Meal 3: Calories: 334.5
See Meal 2

Pre-Workout Shake: Calories: 150
.5 scoop protien
25g maltodextrin

Post Workout Shake Calories: 310
1 scoop protien
25g maltodextrin
25g dextrose

Meal 4: Calories: 599
8oz boneless skinless chicken
2oz long grain brown rice(dry)
1.5 cups broccoli and cauliflower blend
1 Tbsp olive oil

Meal 5: Calories: 290
2 Tbsp Natty PB
2 Slices 100% ww bread

Daily Total: 2500

[Khar]

Non Lifting/Cardio Days

Breakfast: Calories: 480
.5 cup oatmeal
.5 cup egg beaters
2 whole eggs
1 slice fat free cheese
10 1g Fish Oil Caps

Meal 2: Calories: 334.5
4 oz boneless skinless chicken
2 slices 100% ww bread
1 Tbsp olive oil

Meal 3:
1 Can Chicken of the Sea Chunk Light Tuna
1 Slice Fat Free Cheese
2 Slices 100% ww bread

Meal 4: Calories: 334.5
4 oz boneless skinless chicken
2 slices 100% ww bread
1 Tbsp olive oil

Meal 5: Calories: 480
8oz boneless skinless chicken
2oz long grain brown rice(dry)
1.5 cups broccoli and cauliflower blend

Meal 6: Calories: 290
2 Tbsp Natty PB
2 Slices 100% ww bread

Daily Total: 2200

[Khar]

Just got back from the gym and trying to take care of some bills...Anyone want to be my accountant with no pay...because I can't pay you :) I suck at finances. Anyways.

Did abs/bis/tris/shoulders all rolled into one.

Military Press:
115x8x2

Seated DB Press:
60x8x2

Lateral Raises:
25x8x2

French Press and Close Grip SuperSet:
115x8(FP)x8(CG)x2

Close Grip *Tris Burned Out*
155x4x1
145x5x1

EZ-Bar Curls:
95x8x2

Hammer Curls:
35x8x1

ABS
Decline Bench Twists:
35x50x2

Decline Leg Raises:
10x2

[Khar]

Yesterday didn't get to do cardio. Had a cross-country I had to do for aviation. Didn't eat well either :( Going out to lunch with my parents this morning before they head back home. I'm gonna run a few miles later today and keep my diet in check as best as possible...Back on the game tomorrow...

[SpenceDawg]

Yesterday didn't get to do cardio. Had a cross-country I had to do for aviation. Didn't eat well either :( Going out to lunch with my parents this morning before they head back home. I'm gonna run a few miles later today and keep my diet in check as best as possible...Back on the game tomorrow...

Wassup Playa, Donato's SpenceDawg checkin bro, read this...pretty motivating dude. u'd be proud..i hit the gym 4-5x a week. i rule..

however my diet sucks, but im still in dorms. next year when i have apt my diet will be a lot easier to do. U goin home this summer bud?

Keep up the muscles. EX-Fatty's for LIFE. hahhaa lata playa

[Khar]

lol, ex-fatty. SHHH.

Hit the gym today as usual.

Flat Bench:
205x8x1
205x7x1

Incline DB:
75x6x1
75x7x1

Dips:
BW+35x8x2

Pull-ups:
BW+15x8x2

Bent over rows:
135x8x2

Deadlifts:
275x8x2

DB Shrugs:
100x10x1

[Khar]

Just ran for 30 minutes on the treadmill...I'm doing pretty well on the cardio now. I didn't run this past weekend like I had intended but I also had a few distractions.

[Khar]

Just got back from the gym, today was leg day.

Squats:
135x8x1
275x8x1
295x8x1

Hack Squats:
245x8x2

SLDL:
225x8x2

Leg Curls:
180x8x2

Calf Raises:
400x10x4


Now I gotta shower quick and run to a meeting for school :(

[Khar]

Diet was AWFUL yesterday. And I didn't do my cardio :(
I know I suck at life.
Hit the gym this morning and did shoulders, tris, bis

Mil Press:
115x8x2

Seated DB Press:
60x8x1
65x8x1

French Press and Close Grip SS:
105x8x8x1
105x7x5x1

Curls:
95x8x2

Hammer Curls:
35x8x1

Trunk Twists:
35x50x2

Decline Leg Raises:
10x2

[bulldog]

hey dude I turned in the lease.. good times.. what was your "awful" diet like the other day

[Khar]

Uhm for the past few days I havn't eaten anything good at all...Well it was good but not good for me :) I'm back on my diet today and I'm going to attempt to find a gym to let me workout for the week.

[Khar]

Hit the gym today. Got me a 3 day membership to Young's Gym because it is my spring break and my school's gym is closed :( It was pretty nice, nicer than the university gym. I did 10 mins of cardio after lifting. And I received my Nitrean today too. I can't wait to try that out.

[Khar]

My cable (TV and net) crapped out on my last night so I didn't post my workout.

I did chest and back.

BB Bench:
135x8x1
205x8x1
205x7x1

Incline DB:
75x8x2

Dips:
BW+40x8x2

Pullups:
BW+15x8x2

BB Rows:
135x8x2

Deadlifts:
275x8x1
275x7x1

DB Shrugs:
100x10x1

Some-kind-of-cable-machine-ab-excersize:
8x2 Don't remember the weight
***They didn't have any decline benches or anything that I am used to for abs

On another note the middle of my spine hurts a lot. Closer to the upper back. My girlfriend was able to pinpoint the spot by feel because she said one of the bones was out of place slightly. If anyone actually reads this and knows anything to correct this without me having to see ANOTHER back doctor lemme know.

[Khar]

Ran today outside...Didn't take long at all. I think it was almost 2 miles. In other news I couldn't fly...****ty weather. Gym tomorrow.

[Khar]

I hit the gym Wednesday and did some legs. It was a pretty good workout all in all I guess.

Squats:
135x8x1
275x8x1
295x8x1

Hack Squats:
225x8x1
245x8x1

SLDL:
175x8x1
195x8x1

Leg Curls:
150x8x2

Calf Raises:
400x10x4
***I hated this gym's calf raise machine thing. It was old and dirty and didn't even have enough weight...it just sucked

[Southern Beast]

Auburn's a nice college to party at. I have lots of buddies going to school down on the plain.

I'm in B'ham. :thumbup:

[Khar]

I flew to B'ham the other night on a cross country....prettty lights...oooo.

[Khar]

For an update...On friday I lifted with bulldog on the boards

Military Press:
115x8x1
125x8x1
125x6x1

Lateral Raises:
20x10x2

Pullups:
BW+20x8x1

Close Grip:
155x8x2

Buddy BB Curls:
55x55x1

I ran for 30 minutes later in the day.

Saturday I did yard work all day so I counted that as my excersize...and by the time I was done I was too tired to run.

[bulldog]

how is training going for boxing

[Khar]

Uh..HAHA
I need to man.
I'll be getting my **** soon, so you should bring over Matt's pads again.

I hit the gym today.

Flat Bench:
135x8x1
205x7x2

Incline DB:
75x8x2

Dips:
BW+40x7x2

Pull-ups:
BW+20x8x2

BB Rows:
135x8x2

Deadlifts:
275x7x1
275x8x1

DB Shrugs:
100x10x1

[Saint Patrick]

Nice chest session Khar.

[Khar]

Thanks Pat, I'm gonna be starting up a 4 or 5 day split kinda like yours when I start my bulk in about 3 weeks.

Just got back from doing legs. Squats make me queasy. :drooling:

Squats:
135x8x1
275x8x1 [Parallel]
225x8x1 [Deep] I felt like my left knee was going to give out on the last squat...

Hack Squats:
245x8x2

SLDL:
185x8x2

Leg Curls:
180x8x2

Calf Raises:
400x10x3

[Khar]

I missed my workout friday and havn't done cardio in a few days :(

I ate like 2 lbs of chocolate and jelly beans on Easter. Time to get back into my groove.

Hit the gym today...

Flat Bench:
135x8x2
205x8x1
205x6x1

Incline Dumbell:
75x8x2

Dips:
BW+35x8x2

Pullups:
BW+20x8x1
BW+20x7x1

Barbell Rows:
135x8x2

Deadlifts:
275x8x2

***Felt ****ty during my workout today, was either the crap I ate all weekend, me being a puss, or the cigar and cigarettes pre workout...

[Khar]

Didn't workout too much last week and no cardio...no good. I'm not going to do as well as planned in this boxing tournament I don't think.

I hit the gym on Saturday and did a combined Leg/Shoulders/Bi/Tri day.

Just got back from the gym today doing Shrugs and chest.

Flat Bench:
135x8x1
205x7x1
205x6x1

Incline Bench:
155x6x1
145x4x1
135x7x1

Shrugs:
225x10x1
315x5x1
225x9x1

Drove home then did some unweighted pullups
BWx8x2

I'll be doing cardio/boxing training Tuesday/Wed/Thurs
And Abs/Back tomorrow in the gym.
Wednesday will be very light shoulder/arm/leg work so I'm not sore for Friday.

After this tournament I'll be on a much better more regular schedule...Assuming I get my school work done and don't fail out of school :(

[Khar]

Did back/abs today. DLs are a helluva lot easier when you don't do them after a hard chest set.

Bent over barbell rows:
135x8x2

Deadlifts:
275x8x1
295x8x1

Pull-ups:
BW+20x8x2

Trunk Twists:
35x50x2

Leg Raises:
8x1

[Khar]

Ran last night...Actually a really slow jog.

Gym later after my cross country. Gonna do some shoulders, arms, and very light legs.
I don't need sore legs for my boxing tournament.

I'm gonna do cardio and some shadow boxing later.

[Khar]

Had my boxing tournament last weekend...Didn't fare so well. I sustained a bad blow to the head and it has been hurting a lot. I went to the ER yesterday and the CT scan came back ok. I am going to be taking it easy for the rest of the week. I'll start back in the gym next Monday.

[Khar]

Well my head still hurts, I can't go to Music Midtown because I have no money because I had to go to the ER. I can't wait until Monday rolls around so I can get back in the gym again. Looks like I'm staying at school for the summer too. Goals this summer...Get huge.

[Khar]

Have only been to the gym on and off due to the school gym being closed as well as to my head injury. I'll be hitting the gym later today after classes and my job interview at Outback and doing some much needed leg work.

[Khar]

Ah! I might be getting a job at Outback! Keeping my fingers crossed.

Did legs today. This was the first time since the boxing match, which was a month ago. Needless to say I was sucking wind because I am so out of shape now and I'm sore as hell and queasy.

Squats:
135x8x1
225x8x1
275x5x1
135x10x1

Hack Squats:
225x7x1
225x8x1

SLDL:
185x8x2

Leg Curls:
160x8x1
170x8x1

Calf Raises:
400x10x1
380x10x1
300x10x1

I am HURTING! Need to get into good cardio shape again. I never realized how much it helped with lifting.

[Khar]

Hit the gym up last Friday and Today.
On friday I did Shoulders/Bi/Tri and Today I did Chest and some shrugs

Friday:
Military Press:
105x8x1
115x8x1

Shoulder Press:
60x7x1
60x8x1

Lateral Raises:
30x8x2

French Press:
115x8x2

Close Grip:
155x7x1
145x6x1

Curls:
95x8x1
95x6x1

Hammer Curls:
35x8x1

[Khar]

Today:

Flat Bench:
145x8x1
185x8x1
205x6x1
185x5x1
135x6x1

Incline DB:
70x8x1
70x5x1

Dips:
BW+35x7x2

Shrugs:
225x10x1
275x10x1
275x9x1
225x10x1

[Khar]

Havn't updated in awhile. I've been going to the gym regularly MTRF (R=Thursday). I just havn't been updating much. Went yesterday and did some legs.

Squats:
135x8x1
225x8x3

Hack Squats:
225x8x2

SLDL:
185x8x2

Leg Curls:
180x8x1
170x8x1

Calf Raises:
400x10x4

[Khar]

Did shoulders, bis, and tris yesterday.

Military Press:
115x8x2

DB Shoulder Press:
60x8x2

Lateral Raises:
25x8x2

French Curl:
105x8x2

Close Grip:
155x8x1
155x6x1

EZ Bar Curls:
95x8x1
95x7x1

Hammer Curls:
35x8x1

[Khar]

On a side note, I really hate my new/semi-new job. I work at Outback as a dishwasher. It is definately a very physically intensive job. If anyone reading this happens to be my manager please let me bus dammit! I also had a dream last night that one of my managers told me I couldn't bus and that I needed more experience when I asked about bussing. He practically yelled at me in the dream! I think it's bad when your having dreams/nightmares about your job.

[Khar]

****fire! I just spilled oatmeal on my keyboard.

[Khar]

I havn't updated in forever. I havn't really stuck to any diet the past few months. Just kinda enjoyed myself and maintained. Been working out regularly. From now until August 31 I will be doing a small cut just to lean out a bit before my bulk. Then come September 1, I start my bulk. I will be doing a show in either late Feb or March sometime so I will start cutting 12 weeks out. I'll be updating my stats as well as posting my diet and routine.