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kazzy
06-29-2004, 02:51 AM
I'm starting this journal so I can keep track of my progress and hopefully get some feedback from members on the forum. I'll try to update as often as I can. Currently I'm trying to shed bodyfat while putting on some extra lean mass. I've been using a workout schedule/diet written by a friend. I'm currently on my third week. So far the bodyfat shedding seems to be going well (thanks to adding 3 HIIT sessions a week to the schedule). I've dropped from 11.8% to 10.5% since last week. The lean mass growing part however doesn't seem to be going that great. Right now I'm weighing in at about 188-187lbs.

Week 1&2's Schedule
--------------------
Day 1: Chest/Back + Biceps/Triceps + Shoulders/Traps
Day 2: Quads/Hamstrings + Calves
Day 3: Rest (HIIT)
Day 4: Chest/Back + Biceps/Triceps + Shoulders/Traps
Day 5: Quads/Hamstrings + Calves
Day 6: Rest (HIIT)
Day 7: Rest (HIIT)

Week1 Reps = 12 per excersize
Week1 Sets = 5
Week1 Rest = 2 mins

Week2 Reps = 8 per excersize
Week2 Sets = 3
Week2 Rest = 3 mins

Each set consisted of the 2 body parts done back to back. For example, doing 12 reps on chest and then doing 12 reps on back right after then resting for 2 minutes would be 1 set.

Workout-days nutritional intake:
-- C: 500g
-- P: 200g
-- F: 50g

Non-workoutdays nutrtional intake:
-- C: 50g + whatever i depeleted from HIIT
-- F: 50g
-- P: 300g
--------------------

Week 3's Schedule
------------------
Day 1: Deadlift + Squat + BP + Barbell Curl + Dip + Military Press
Day 2: Rest (HIIT)
Day 3: Deadlift + Squat + BP + Barbell Curl + Dip + Military Press
Day 4: Rest (HIIT)
Day 5: Rest (Gym not open)
Day 6: Deadlift + Squat + BP + Barbell Curl + Dip + Military Press
Day 7: Rest (HIIT)

Week3 Reps = 4 per excersize
Week3 Sets = 2
Week3 Rest = 4 mins

Focus on one of the main three lifts on each day.

Workout-days nutritional intake:
-- C: 150g
-- P: 200g
-- F: 100g

Non-workoutdays nutrtional intake:
-- C: 75g + whatever i depeleted from HIIT
-- F: 60g
-- P: 250g
------------------


Today was day 3 of week 3. I focused on my bench. Nice slow and even movements. I measured my arms again this morning and noticed a slight drop in size. Hopefully my calories will be upped in week 4 so I can start actually adding on some quality size instead of watching it fly away :cry:. As for nutritional intake, it was pretty bang on today.

Thoughts?

kazzy
06-29-2004, 05:15 PM
Did some light HIIT today. It was light cause I kinda set up the intervals on the treadmill wrong. It came out to about 12 minutes total. I'll make up what I missed the next time I do HIIT.

Other than that nothing special. My weight's still at 187lbs.

Maki Riddington
06-30-2004, 09:08 AM
You'll enjoy week 4.

dissipate
06-30-2004, 09:30 AM
Good luck! :)

kazzy
06-30-2004, 11:38 PM
Did the third day workout day for Week3. It went pretty alright. I couldn't lift as heavy as I normally would on the deadlifts because I didn't have any straps with me and my grip sucks.

Most important lifts today:

Bench was around 215lbs x 4 reps
Squats was around 170lbs x 4 reps (ass-to-the-ground style)
I can't remeber the deadlift but it was less than what I normally do.


Diet went alittle astray today, but that's alright.

2 more days to go until week 4 starts. My carb intake will be upped to 700g on workout days and 300g on non-workout days. My next weigh-in date is scheduled to be on August 1st, hopefully by then my body fat percentage will be significantly lower with my weight being the same as it is now or higher.

kazzy
07-02-2004, 11:35 PM
I did about 23 minutes of HIIT today. It looked like I'd gotten out of the shower once I was done. I did more than usual cause I messed up my last HIIT session by setting up the treadmill wrong, and because I cheated a little yesterday so I had to burn off the extra fat I put on.

Week 4 starts tommorow. My basic nutritional intake consists of

Workout days
Protien: 200g
Carbs: 700g
Fat: 50g

Non-workout days
Protien: 300g
Carbs: 300g
Fat: 100g

The actual meal breakdowns are as follows:

Morning MealFood Cals Fat Carbs Protien
2 cups Milk, cow's, fluid, 2% fat 228 9 23 16
0.5 tablespoon Olive oil 56 7 0 0
2 packets Oatmeal 308 5 70 8
6 tablespoons Syrup 324 0 81 0
Totals 592 21 174 24

Meal #1 Food Cals Fat Carbs Protien
150g Chicken Breast Raw Skinless Boneless 154 2 0 34.5
2 large slices Bread, multigrain 132 2 24 5
0.5 tablespoon Olive oil 56 7 0 0
250g Potato 200 0 45 5
Totals 542 11 69 44.5

Meal #2 Food Cals Fat Carbs Protien
60g Beef Trimmed to 0" Fat 99.2 4 0 16.8
2 large slices Bread, multigrain 132 2 24 5
250g Potato 200 0 45 5
Totals 431.2 6 69 26.8

Post-workout Food Cals Fat Carbs Protien
1 scoop ON 100% Whey 112 1 3 23
1 cup Milk, cow's, fluid, 2% fat 108 4 11 8
Totals 220 5 14 31

Pre-workout Food Cals Fat Carbs Protien
1 scoop ON 100% Whey 112 1 3 23
1 cup Milk, cow's, fluid, 2% fat 108 4 11 8
Totals 220 5 14 31

Meal #3 Food Cals Fat Carbs Protien
150g Chicken Breast Raw Skinless Boneless 154 2 0 34.5
2 large slices Bread, multigrain 132 2 24 5
250g White Potato 200 0 45 5
Totals 486 4 69 44.5


Total of food 2491.2 52 409 201.8

2 liters Koolaid (300g dextrose) 1200 0 300 0

Final Total 3691.2 52 709 201.8


So basically I'll be drinking 2liters of koolaid on workout days to add an extra 300g of carbs, bringing me to a total of 700g. Ofcourse I'll be drinking the koolaid thruout the day instead slowly. On my offdays I'm going to add in a some more meat and protien powder to total 300g of protien, while taking out the syrup at breakfast and cutting out a 2 slice serving of bread from one of the meals.


Workout wise the next 4 weeks will consist of:

Schedule

Day1: Upperbody
Day2: Lowerbody
Day3: Rest
Day4: Upperbody
Day5: Lowerbody
Day6: Upperbody
Day7: Rest

Weeks 4 and 6

These two weeks consist of doing drop sets.

Rest: 2 mins per set
Sets: 2 per muscle group
Reps: 15, 10, 8, 4 per set

Weeks 5 and 7

The upper part of the body consist of doing iso holds.

Rest: 2 mins per set
Sets: 3 per muscle group
Reps: 6 reps

The lower part of the body consist of doing high reps on two of any of these excersizes: Squat/Frontal Squats/Leg Press/Deadlifts/Stiff Legged Deadlifts.

Rest: 3 mins per set
Sets: 3 per muscle group
Reps: 20 reps


-------------------

I'm planning on doing HIIT 2 to 3 times a week, and by the end of these 4 weeks I hope to be at the same weight with a lower bodyfat percentage OR at a higherweight with the same bodyfat percentage.


Any thoughts or suggestions?

kazzy
07-03-2004, 03:42 PM
For the first day of week4's upperbody I did the following:

Bench press, Onearm pulldowns, DB shrugs, Seated curls, Shoulder press, and Lat pulldown. The weights I was pushing was very pretty low. At one point I was struggling on benching 75lbs :x.

Hopefully I'll only go up from here.

kazzy
07-04-2004, 05:31 PM
My legs day today consisted of Squats, Leg Curl, and Seated Calf Raises. It went quite alright except for the squats, I'm going to have to lighten the weight a tad bit more to be able to do a full 37 reps.

As for my diet, my calorie intake is slightly over what it should be. I'd rather be taking in more calories than not enough.

I can't wait to do some HIIT tommorow.

pruneman
07-04-2004, 05:57 PM
:spam: good luck

skyjumper
07-04-2004, 06:49 PM
I'm planning on doing HIIT 2 to 3 times a week, and by the end of these 4 weeks I hope to be at the same weight with a lower bodyfat percentage OR at a higherweight with the same bodyfat percentage.


Any thoughts or suggestions?[/QUOTE]

How do you do your HIITs? Do you do 30sec slow/30 fast? Do you always do them on the treadmill? Also, do you do them on the same days you do weights or is that ever your only workout of the day?

Keep up the good work!

kazzy
07-04-2004, 07:24 PM
:spam: good luck

Thanks :D



How do you do your HIITs? Do you do 30sec slow/30 fast? Do you always do them on the treadmill? Also, do you do them on the same days you do weights or is that ever your only workout of the day?

Keep up the good work!

My HIIT sessions are usually 1:10min at 5.5mph and 0:45min at 7.5mph repeated for 15 minutes. I do it on a treadmill at the gym. Some people think the amount of HIIT I do seems small, but personally it makes me feel worn out by the time I'm done.

skyjumper
07-04-2004, 07:43 PM
I like the HIIT workout, but I do it a little differently, and not always on the treadmill, sometimes running outdoors or on the elliptical or bike.

Here's an article about HIIT that I found to be a very informative read:

http://www.musclemedia.com/training/hiit.asp

kazzy
07-05-2004, 02:04 PM
Did about 15 minutes of HIIT today despite the fact that my legs were sore as ****. As for diet, I ate a tad over my scheduled intake yesterday, but it's nothing some more HIIT can't cure :D

Maki Riddington
07-05-2004, 10:27 PM
Kaz, just say "NO" to HIIT! Too much man, too much.

kazzy
07-06-2004, 05:35 AM
Kaz, just say "NO" to HIIT! Too much man, too much.

It was only the first HIIT session of the week. I gotta burn off all that fat one way or another :burger:.

pruneman
07-06-2004, 06:55 AM
I'm planning on doing HIIT 2 to 3 times a week, and by the end of these 4 weeks I hope to be at the same weight with a lower bodyfat percentage OR at a higherweight with the same bodyfat percentage.


Any thoughts or suggestions?

I would say don't do more than 1 or 2 HIIT sessions a week because of the risk of overtraining. I think you should vary the types of cardio that you do so that you include moderate intensity cardio and HIIT.

kazzy
07-07-2004, 12:34 AM
Did upperbody today. I ended up doing a few extra sets on tricep just so they could end up getting a good feel to it. I also ended the session with 8 minutes of HIIT. I would of done a bit more but my side started cramping up a bit. Personally I think my waist has gone down a bit, but I guess I'll find out for sure on August 1st when I weigh myself again. Diet has been going on pretty bang on. The 2L of koolaid has been helping alot keeping my carbs up.

kazzy
07-07-2004, 04:54 PM
Did some legs today. Instead of doing fullsquats, I came down to 90 degrees this time. Eatting is on track like it should be.

24 more days till I get to weigh myself in :D

kazzy
07-08-2004, 04:09 PM
Upper body again today. Week 4 is almost complete. I've been having problems keeping up the number of reps on the second sets. Even when I keep dropping the amount of weight I'm lifting I can't seem to be able to push out a full 37 sometimes. This is most noticable when I'm benching or doing full squats.

Regardless, my diet has been pretty bang on. I also added in another 8 mins of HIIT today, it was a little more intensive than usual cause I boosted up the speeds a bit.

dissipate
07-09-2004, 06:45 AM
keep it up!! :)

kazzy
07-09-2004, 05:13 PM
Dissipate: Thanks.


I did 15 minutes of HIIT today. No weights. Week 4 is now complete. Tommorow will be the start of week 5, which consists of iso holds for the upper body and 20 reps for the lower body. If you want to see the exact schedule you can scroll up to the very first post.

3 more weeks till I can weigh myself again :D

kazzy
07-10-2004, 05:50 PM
Did upperbody isoholds today. It went alright, as usual I had to keep the weight low. I'm going to cut off my HIIT to just 2 sessions a week.

That's it for today.

kazzy
07-11-2004, 04:19 PM
Lowerbody today.

Squats:
1 x 20 reps @ 115lbs
2 x 20 reps @ 95lbs

Leg Press:
1 x 20 reps @ 90lbs
1 x 20 reps @ 135lbs
1 x 20 reps @ 180lbs



20 more days before I can weigh in.

kazzy
07-12-2004, 06:10 PM
I've cut down my HIIT to about half of what it was. I use to do around 45 mins of HIIT every week, now it's roughly going to be about 20 mins (2 x 10min sessions). I did the first 10 min session for this week today.

Haven't noticed anything visible yet...

19 days till I can weigh in.

kazzy
07-14-2004, 06:36 PM
I think yesterday was the first day that I actually ate my diet exactly as planned.

Workout routines have gone according to plan. Its hard to do 3 sets of 20 reps on stiffed leg deadlifts. I can literally feel a kinda pump going on in my lower back. I added in some abs on my lowerbody days also.

17 dats till I can weigh in.

kazzy
07-15-2004, 03:51 PM
1 more day till week 2 becomes complete. I don't really look any bigger, and I don't feel any stronger... but we'll see what the scale/bf thingy says in 16 days.

My isohold lifts for today

Inclined Seated DB Curls:
20lbs each hand x 6 reps x 3 sets

Behind the next lat pulldown:
90lbs x 6 reps x 3 sets

Behind the next guided military press:
95lbs x 6 reps x 1 set
70lbs x 6 reps x 1 set
65lbs x 6 reps x 1 set

Inclined DB Press:
55lbs x 6 reps x 3 sets

Tricep pulldown:
35lbs x 6 reps x 3 sets


Yes I know.. pretty weak lifts.

kazzy
07-17-2004, 09:06 PM
Week 6 has started. Today's lifts weren't that great:

Inclined DB Presses:
Set 1) 55lbs(per hand) x 15 reps + 40lbs x 10 reps + 35lbs x 8 reps + 30lbs x 4 reps
Set 2) 50lbs(per hand) x 15 reps + 35lbs x 10 reps + 30lbs x 8 reps + 25lbs x 4 reps

Seated Preacher Curls:
Set 1) 70lbs x 15 reps + 65lbs x 10 reps + 55lbs x 8 reps + 45lbs x 4 reps
Set 2) 65lbs x 13 reps + 60lbs x 9 reps + 55lbs x 8 reps + 45lbs x 7 reps

** Sometimes I can't push out all 37 reps so I try to do those I couldn't on the next set of reps in the current excersize set.

DB Shoulder Shrugs:
Set 1) 40lbs(per hand) x 15 reps + 35lbs x 10 reps + 30lbs x 8 reps + 25lbs x 4 reps
Set 2) 35lbs(per hand) x 15 reps + 30lbs x 10 reps + 20lbs x 12 reps

Behind the Neck Guided Military Presses:
Set 1) 90lbs x 15 reps + 85lbs x 10 reps + 75lbs x 8 reps + 65 x 4 reps
Set 2) 90lbs x 15 reps + 85lbs x 10 reps + 75lbs x 8 reps + 65 x 4 reps

Lat Pulldown
Set 1) 80lbs x 15 reps + 60lbs x 10 reps + 50lbs x 8 reps + 40lbs x 4 reps
Set 2) 70lbs x 15 reps + 60lbs x 10 reps + 50lbs x 8 reps + 40lbs x 4 reps

** Really felt the pulldowns on my left side. I think these highreps are bringing up my leftside up to par with my rightside somewhat.

Tricep Pulldown
Set 1) 35lbs x 25 reps + 30 lbs x 12 reps
Set 2) 40lbs x 15 reps + 35 lbs x 10 reps + 30lbs x 8 reps + 25lbs x 4 reps

** Haven't done these for a while.

Other than that not much to report other than my carbs are higher than I should be taking in and my cardio has been cut down (as I said in my previous posts). It'll be another 14 days till I can weigh in again and see if my bf % has changed.

kazzy
07-19-2004, 08:50 PM
For yesterday's legs day I wasn't able to pull off the second squat set fully. Doing deep squats becomes difficult when you do high reps. Instead I moved the second set to leg extensions, then continued onto leg curls and calve raises.

As for today I did about 10 mins of HIIT on the treadmill and a set of abs :D

kazzy
07-22-2004, 08:15 PM
Today's upperbody lifts were much the same as the 17ths. The only new thing is I switched up the tricep to the tricep dip machine.

I weighed myself today. My weight came out to be 191lbs, an increase of 4lbs. I also did a bodyfat test twice today with a electronic thingy. The first one came out to 11.5% the second one came out to 11.0%.

Going with the 11.5%, more than half of what I gained was fat (2.3lbs to be exact). I think the reason why I put on so much fat is because of the fact that recently I've been eatting an extra 200g carbohydrates (pancakes + milk + syrup) about an hour before I goto sleep.

I'll maybe increase my HIIT from 10mins to 15mins on my off days and cut out the pancakes at night for 3-4 weeks and see how that turns out.

For the most part the diet and training scheduled worked as it was supposed to, the extra fat I put on is mostlikely because of the extra food I added in. Right now when I look at myself in the mirror I don't notice any difference as opposed to 3 weeks ago. I will start taking pictures and continue with the diet and high rep training routine. Hopefully in 3-4 weeks from now I'll have put on 2 more lbs of lean weight and 0 more lbs of fat :D

pruneman
07-22-2004, 10:22 PM
not the pancakes. anything but the pancakes!!!

Maki Riddington
08-04-2004, 09:41 PM
Hello Kaz, UPDATE!!!

kazzy
08-04-2004, 11:52 PM
DON'T YELL! I haven't forgotten :)

Diet and lifting are going pretty stable.

I weighed myself again today and it came out to 192lbs. So I'm guessing that I'm gaining about 2 to 2.5lbs every 3 weeks? Which when I think about it seems much more reasonable than my previous estimation of 4lbs pure mass a week. The previous 3 week's weight change must of been some mass gain and some water weight.

The HIIT is also going pretty stable, though sometimes I just feel like **** and I don't want to finish the full 15 minutes. Hopefully later on I'll be able to get some supplements to complement the cardio.

I'll continue to update this journal atleast once or twice every 2 weeks.

kazzy
08-07-2004, 06:23 PM
Bodyfat test came out to 9.6%? WTF?

kazzy
08-16-2004, 02:30 AM
I missed an upperbody day today, instead I just ran. I would make up the day that I missed but I really see no need to since my weight's up to around 194lbs.

Everything is going good. Diets on track, everything is on track.

So basically in these 2.5 months I've gone up 6-7lbs of weight, and my bodyfat percentage doesn't seem to have increased according to the bftester at my gym.

KEEP GOING UNTIL 220LBS!

kazzy
08-22-2004, 02:14 PM
Weight = 195Lbs

The lowerbody training routine has lagged down a bit. I've come to realize that doing 37rep ass-to-the-ground squats is pretty much impossible for me so I'm going to have to switch that up soon. Upperbody is also feeling a littel bit sore so I'm going to take a rest day tomorrow and start up on Tuesday.

kazzy
08-23-2004, 02:31 PM
Time to cut carbohydrates back down to 700grams. The thought of diabetes has got me pissing my pants.

kazzy
08-24-2004, 04:43 PM
Today was terrible.

I tried to go heavy after 2.5-3 months of doing light weights. I couldn't even bench 185lbs for more than 8 reps. I was benching MORE when I was 187lbs. I'm up 7lbs, my bf% hasn't changed, but my bench is down.

This ****ing sucks.

kazzy
08-29-2004, 06:30 PM
Diet's been going like **** for the past few days. I cut down the carbs by another 100grams and upped the fats alittle.

Other than that everything is still going ontrack.

kazzy
09-01-2004, 05:26 PM
Diets going on track again. Yesterday I had a massive pump when I did upperbody.

Weights still at 195-196lbs

Maki Riddington
09-01-2004, 06:32 PM
You're so negative.

kazzy
09-05-2004, 04:33 PM
I'm around 197lbs right now. Which is 10lbs from when I started.

I also did another bf test today, and instead of using athlete mode I used normal mode. My percentage came out to a much more realistic number.. 12.3%

But even at 12.3% it won't stop me from having a 26inch waist. I have my sources all ready for my crazy experiment. Hopefully it'll be 300mg of PGF2 (60ml) with 30ml DMSO... and I'll spray on 1ml a day for a month. The future is looking bright for KAZZY... that is if everything arrives from the US fine :D

GOOD TIMES.

Maki Riddington
09-08-2004, 09:06 AM
Well, you defintely look a lot bigger. I'm glad our approach has worked thus far.

kazzy
09-17-2004, 09:19 PM
Wow... my waist is like 37-38 inches... how ****ed up is that.