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AKraut
10-12-2004, 02:10 PM
**Update**
Don't let the title fool you, this is anything but a dedicated cut for summer. Yes, I want a six-pack more than anything... however cutting is my achilies heel. I should've closed this journal but you can see how much stronger I've gotten in about two months all natural and eating around maintenance.

I am currently on a 40/20/40 diet starting with 2100 calories for the week starting May 9th.

Updated Info
Age: 20
Height: 5' 6.5"
Weight: <171-177> lbs. may6
Bodyfat: ~15-20% (estimated w/ calculator)


BIG 3 STATUS (updated 4/13/05)

Best Working sets (3 x 5)
Squat - 296
Bench - 201
Deadlift - 396

Gym Tested 1RM - Coming Sooooon
Squat - ???
Bench - 245
Deadlift - 435

AKraut
10-12-2004, 02:22 PM
10/11/2004 Going back a day...

Training: Back Day (just getting back into it) (in order)

Chin-ups
-BW x 10
-BW x 8
-BW x 6

Reverse-grip bent over BB rows
-warmup
-135 x 12
-155 x 6
-135 x 9

DB rows This crappy rec center at school only had 75lb db's...
-[2 sets] 75 x 12 (right & left)
- 75 x 10 (right & left)

Deadlift My absolute favorite lift, but I wasn't quite feeling it today..
-warmup (135)
-325 x 8
-325 x 6
-325 x 5

I planned on doing biceps also but I felt noxious after the deadlifts, probably because I didn't eat much earlier today so I headed home

Diet:
Not too good today. Didn't throw it through fitday but I started off with 2 bowls of Honey Bunches of Oats. Post work-out I had a big steak-salad with croutons along with 2 scoops of strawberry whey in milk (god strawberry is awful). Then a little later that evening drank 5 miller lite's while watching Monday Night Football and ate another bowl of that sweet cereal before bed. Bad.

ryuage
10-12-2004, 03:22 PM
good luck... you must be referring to next summer? hehe

AKraut
10-12-2004, 05:43 PM
ryuage, of course. I figure if I start now I'm giving myself a somewhat realistic timeframe...

Just got back from the gym..

10/12/04

Training: Shoulders + Triceps
In order..

Shoulders

DB Military Press
-warmup
-60's x 8
-60's x 8
-60's x 6

DB Lateral Raises
-25's x 10
-25's x 8
-25's x 8

DB Frontal Raises
-20's x 10
-20's x 8
-20's x 6

Smith Machine Military Press
-90 x 10
-90 x 9
-90 x 7

Triceps

Skull Crushers/French Press w/ Oly bar
-65 x 8
-65 x 8
-55 x 8
-55 x 6

Close-grip bench
-warmup
-135 x 8
-135 x 7
-95 x 10

Cable pushdowns
*There's actually no cables at this gym, so I have to use this crappy lat pulldown machine that uses a strap, and note with cables the weights are all relative... I've seen cables that I can do the whole stack, etc.

-55 x 8
-55 x 8
-55 x 6


Totals: 12 Sets Shoulders - 10 Sets Tri's
*I don't know if I should increase the number of sets or what, most of my sets are to failure or very near, so I think that's okay for now. I'm thinking about kicking it up to 16 sets per group, but this limited gym makes it kinda tough.

All in all not a bad day, I'm about to fire up a nice steak salad and some nasty strawberry whey I'm trying to get rid of, then do some calc problems, bah. I'll post my diet for today when I'm done eating.

Tomorrow I'm looking at bi's and LEGS!! Ahhh! NOT looking forward to legs since I get really bad DOM's for damn near a week and it sucks cuz I can barely walk. Yes, squats are in order but leg days often make me stop lifting for a while, we'll see if I can get through it tomorrow...

Diet

The numbers are in from FitDay...

Calories - 2430
Fat - 82
Carb - 249
Protein - 172

I weigh 165 so I guess that's enough protein? 2 scoops of whey, eggs for breakfast, and a steak salad for dinner, I did my best. Meat is expensive, otherwise I would eat it all day. I think I may have another protein shake tonight to get up over 200g, I don't wanna push the calories though. I considered today a 'light' day eating though and I'm pushing 2500 cals. I have a problem with eating though, I tend to eat in massive quantity when I eat and my hunger never subsides, like I said, this is going to be a challenge. I'd think I was in defecit today, keeping it up will be tough though.

Also, should I try cutting down carbs in favor of fats?

AKraut
10-13-2004, 06:49 PM
10/13

Training

Just like I thought, I didn't do legs today. I consider today an off day because I started out doing biceps then some guys needed to play some 4 on 4 basketball. So training looked like this today.. :(

Biceps
*It's been a WHILE since I've done bi's.... oh well, gotta get back on track

Standing Oly-bar curls
-85 x 9
-95 x 5
-85 x 8
-85 x 6

Standing DB curls
-40's x 4
-35's x 7
-35's x 4

Seated Preacher Curl
-65 x 6

*At this point they needed an extra player on the court so I stopped lifting and played some full-court bball with a ton of running. A good 45 minutes of solid interval sprinting/jogging. Tonight I realized how out of shape I was as I cramped up during the first game pretty bad, I used to be able to run for hours. I think I'm gunna hit the treadmill in the morning. Tomorrow is wonderful chest day, or I may take the day off and just run, then do chest on Friday and let my shoulders and tri's recover fully to get the most out of it.

Diet is looking good today, still under 2000 cals and I think I'm just going to have a protein shake with milk after I watch some of the debate and play Madden.

Update: Here's the numbers on the diet..

DIET

Calories - 2290
Fat - 79
Carbs - 194
Protein - 201

Carbs are down, protein is up, total Cals down. I want to keep lowering the calories just not too fast, I'll probably stick around the 2200-2400 until next week...

AKraut
10-15-2004, 12:28 AM
10/14

No training today, unfortunately. Not even running. I decided to take the day off in lue of a good chest day tomorrow.

On the other hand, diet was good, I wanted to get more protein but I didn't want to sacrifice total cals... pretty low today, but since I didn't lift I needed to keep it low.


DIET

Calories - 1883
Fat - 56
Carbs - 216
Protein - 131

I'm not really happy with those numbers, and it's mostly due to eating 2/3 of a bag of popcorn late at night rather than the protein shake I planned on. Gotta get more disciplined....

BIG C
10-15-2004, 09:51 AM
Good job on Bi's!

AKraut
10-15-2004, 07:51 PM
I was short on time so my chest routine was rushed and cut short by the guy kicking me out at 8:30, pssh. All the stuff done below was done with like 30 sec rests which I'm not used to.

Chest

Incline BB Bench
155 x 6
135 x 8
135 x 6

Flat BB Bench
175 x 3
155 x 8
155 x 4
135 x 8

Flat DB Bench
60's x 6
60's x 4

That's it. A whopping 9 sets, I was kinda pissed and my numbers were lower than normal. Oh well, it gives me something to compare to for next chest day, some motivation if anything. Diet is looking okay at about 2000 cals now but I'm about to have a protein shake and then go out, so hopefully it's all light beer, but even then, that's what? 100 calories per... oh OH!

Diet

this is embarrasing... read my next post..

Calories - 4471
Fat - 115
Carbs - 444
Protein - 233

NOTHING about those numbers is good. I'm so mad right now, but it's all my fault. I'm counting this as cheat day, which I usually give as Sunday, now I will be extra strict sunday.

BIG C
10-16-2004, 12:38 AM
Some good benching!

AKraut
10-16-2004, 12:52 AM
Big C, thanks for the encouragement but I hardly consider it 'good' benching.

Also, diet is looking really bad for tonight. I blew my diet for sure. 9 beers, not sure if it was light or not (keg), followed by 4, count it 4, slices of Papa John's pizza afterwards has plummeted me into diet depression. I swear I'm not eating anything tomorrow. Syke that will be hard, but I need to get back on track, I'm kinda upset, but I had no willpower tonight. I'll sort out wich mega calories will go on which day tomorrow, since technically today is saturday, damn.

ryuage
10-16-2004, 06:23 AM
just get back on track... if it were me that whole pizza would be gone... lol

AKraut
02-07-2005, 05:08 PM
This journal has been majorly neglected but thankfully my diet and training haven't been completely. Inspired by an article I read, I'm revolving my training around the Big 3. I'm also approaching my working sets A LOT differently, as I used to just jump right into my heavy sets and work down. Now, I'm warming up with 20 x 10%, 10 x 30%, 6 x 80%, 1 x 100%, then my 3 working sets of 5 reps at my goal weight. I want to at least increase the working set values by 5lbs/week, so for now I'm not posting my whole routine, just where I'm at in the Big 3.

Working sets (3 x 5)
Squat - 245
Bench - 175
Deadlift - 335

Squats were today, and 245 didn't feel heavy at all, except maybe on the last set. Based on this I believe my max squat would be somewhere in the low to maybe even mid 300's, but I've never really had the help around or the balls to try it. My bench obviously needs some improvement. But I'm weighing around 160 right now so I figure 3 sets of 5 at a little above my body weight isn't bad.

As a sidenote I get horrible horrible leg DOMS which usually keep my from doing squats just because I hate not being able to walk for 5 days. In the past I wouldn't do as many light sets to build up to my working weight so I'm hoping this will make a difference. I also warmed up on a stationary bike for 10 mins prior to squatting so we'll see how it goes. They feel fine now, which they usually do, and tomorrow I expect them to be stiff, it's the 3rd, 4th, and even 5th day after that really kill me, legs should not take that long to recover.

AKraut
02-23-2005, 03:15 PM
I upped my working set of bench press to 180 today, which felt really good and light! I was excited. I'm giving myself 2 months to be working with 200 lbs. That's adding 5 lbs every two weeks, I think I can do it.

I'm not really eating for mass building though, which most people on this site would curse. My bodyfat is too high as is, but I'm really not disciplined enough to go with a full on cut. I'm just trying to eat enough protein, avoid sugars, and eat generally clean. I'm not counting cals like I should, but I know I'm getting around 2500 give or take a couple hundred every day. On the saturday and sunday I probably increase that by 1000 calories, due to beer/cheating. I know everyone on this site is "BULK OR CUT, ONE OR THE OTHER". But I've been at the same bodyweight for over a year now and I'm definitely still getting stronger. If I can increase strength (not mass) and maintain my bodyweight or even lower my bodyfat I'm going to do it. At 20 years old I just think increasing strength is more important than losing the little beer gut I have. I haven't updated this as I go, but here's what I did today.

Bench day:

Flat BB Bench (set by set)
45 x 20
95 x 12
135 x 8
175 x 1
175 x 5
180 x 5
180 x 5

**My working sets used to be 175 with a spot, I hit those numbers today with no one around to spot, my confidence is through the roof! 225 here I come!**

Clean and Jerk
**This was my first time ever trying, I wanna put it in my bench day
100 x 1
140 x 1 (splitting headache)
140 x 1 (splitting headache)

I definitely have to get used to these. It was my first time trying them and right after the jerk my head felt like it was going to explode.

Standing BB Military Press
115 x 6

Dips
BW+25 x 10
BW+25 x 10
BW+25 x 10

lilmase1153
02-23-2005, 03:58 PM
and all this time i thought you took a 4 month break :)

hows that 6 pack for the summer going?

AKraut
02-23-2005, 04:48 PM
and all this time i thought you took a 4 month break :)

hows that 6 pack for the summer going?

I didn't take a break, I just never updated this and I was inconsistent with diet and training. I get discouraged easily if I break a diet plan or miss a few days in the gym. During the break I tried a CKD about 4 times and couldn't stick with it. I think the longest I did was 2 weeks and I wasn't doing the workouts that go along with it, so it was seriously affecting what I was trying to do with training.

I have a job and more classes this semester so I no longer can get to the gym 5 days/week because the one I go to keeps crappy hours. I've rethought my training and I'm just doing 3 days/week but basing those days around the 3 Powerlifts and I really like it. Here's the basics of my routine, I've thrown out direct arm work, this was inspired by an article that Adam McKinnon posted a little while back in the Bodybuilding forum called 'Basics of bigness'.

Monday: Squat day

warmup: stationary bike - 10 mins

[percentages on working sets]

Squat
10% x 20
30% x 12
60% x 10
80% x 8
100% x 1
100% x 5
100% x 5
100% x 5

Leg Extension
100% x 12
100% x 12

Leg Curls
100% x 12
100% x 12


Wednesday: Bench Day

warmup - stationary bike - 10mins

Flat BB Bench
25% x 20
50% x 12
75% x 8
100% x 1
100% x 5
100% x 5
100% x 5

Standing BB Overhead Press or Seated BB Overhead Press
100% x 8
100% x 8

Weighted Dips
100% x 12
100% x 12
100% x 12

**I'm going to substitute Clean and Jerk for the Overhead press once I get used to it

Friday: Back Day

warmup - stationary bike - 10mins

Deadlift
15% x 20
40% x 15
70% x 10
90% x 8
100% x 1
100% x 5
100% x 5
100% x 5

Bent-over BB row
100% x 12
100% x 12

Pullups
BW x 8
BW x 8

**I'm working on getting higher reps with my BW...

That's it. I've only been doing this for a few weeks but I already feel better about the Big 3, I do some abs after my routine on Monday and Friday, mostly weighted decline situps and sometimes leg lifts.

PLEASE CRITIQUE!!!!

AKraut
02-25-2005, 07:22 PM
2/25/05

bike warmup - 10 mins

Deadlift
45 x 20
135 x 12
225 x 8
345 x 5
345 x 5
345 x 5

**That's up 10lbs from last week, and it felt REALLY light, I could've probably done 2 more reps in each set but I'm sticking to my routine for now because it's obviously working, I'll add 10 more lbs next week.

Bent over rows (sup grip)
145 x 12
155 x 12

Pullups (pro grip)
BW x 5
BW x 4

**Wow, I was definitely not feeling strong on these at all, I don't think I've gained weight I just haven't done them consistantly, and I used to do them at the beginning of back day, I did them last today, those reps MUST go up.


40* Decline situps w/ DB held directly over pecs
BW x 20
BW+25 x 12
BW+50 x 12
BW+50 x 6

**50 lbs on my chest doing situps feels good, and I do them slow and controlled. The last set was burning real bad, I planned on doing 12.

I felt good and strong today, I love this routine and it doesn't take too much time. As a side note I had some Creatine mono laying around that I decided to take again. I haven't taken it in over a year so I figured I'd see if it helped my strength seeing as I'm eating <2500 cals on average. I loaded 20g/day Mon-Fri this week, starting tomorrow I'll knock it down to 5g/day, it's cheap so I don't mind pissing it. Post w/o as always I had 2 scoops whey with 20g dextrose, delicious. I've also started taking an ECA along with green tea extract twice per day and I've noticed it really helps curb my appetite and keeps me going through the long days of class/work when I can't train.

Now approaches my biggest challenge to training, the weekend. I'm going to drink a few light beers but hopefully remain in moderation while going out.

Cheers. I think I'm taking the next two days off of weights but maybe I'll play some basketball or run either sat or sun. Squats on monday, I can't wait...

AKraut
02-28-2005, 02:31 PM
Rested saturday and sunday. Drank quite a bit both nights. Saturday night I really blew my diet at a birthday party with copious amounts of pizza, desserts, yuengling and vodka. Oh well, sunday I was pretty strict and my diet is always on point mon-fri.

Squat day. 2/28

warmup - stationary bike - 10 mins

Squats (with extra emphasis on depth today, so I came down a little in weight)
45 x 20
95 x 12
135 x 8
250 x 1
250 x 5
250 x 5
250 x 5

**I only took 60-90 seconds in between sets so by the end I was sweating and feeling good.

Leg lifts (abs)
-20
-25

Leg Curls (don't know the poundage, just taking note of the number on the machine)
#10 x 12
#10 x 12

Leg Extensions
110 x 12
120 x 12

That's it, in and out today. I'm really not a fan of the leg extensions and curls, as I'd like to avoid machines all together. I'm trying to think of a good, more compound substitute. I know front squats are good, but they're just too similar to normal squats for me to justify. SLDL I fear would interfere with my big deadlift days 4 days later. There is no leg-press at my gym, so I'm thinking of starting lunges, anyone have any suggestions?

AKraut
03-02-2005, 01:27 PM
3/02 - Bench Day

warmup - stationary bike - 10 mins

Bench Press
45 x 20
95 x 12
135 x 8
(186 comes from 175 with 2.5kg collars)
186 x 1
186 x 5
186 x 3
175 x 5
175 x 3

**With no spotter I think I psyched myself out on the 2nd set and only got 3 reps. I'm stil shooting for the 3 sets of 5 reps but I added a set due to the failure on the 2nd set at 186.

Clean and Jerk
106 x 1
106 x 2
144 x 2
144 x 2
144 x 2

**I may have a new favorite lift. No headaches this time and I think I'm really starting to stick the form. I got a little carried away because I only planned on doing 2 working sets of these, but I was in the ZONE. I'm ready to go up next week, since I still think this is light for my weight.

Dips
BW x 8
BW+25 x 10
BW+35 x 8
BW+35 x 8


My legs should be beat from squatting 2 days ago but I think maybe my DOMS is starting to get better from just sticking with it and doing the bike every day I train.

Time for a nice thick protein shake and some rest before work.

I did all of this 2 hours after I woke up so I think my strength and focus suffered just a tad but I'm still happy with my numbers, and it was all done in under an hour. Ace.

AKraut
03-13-2005, 01:03 PM
3/04 Back day

warmup stationary bike - 10mins

Deadlift
45 x 20
135 x 12
225 x 8
315 x 3
345 x 1
345 x 5
345 x 5
345 x 5

Pullups
BW x 8
BW x 5
BW x 4

Bent-over sup rows
135 x 12
135 x 10

Captains chair abs
-25
-25

40* Decline situps w/ barbell held behind neck
BW x 25
BW+10 x 20
BW+20 x 12
BW+30 x 10
BW+30 x 5
BW+30 x 5

AKraut
03-14-2005, 02:17 PM
Spring Break yielded NO TRAINING for over a week. Diet was blehhh, moms cookies and things got the best of me. Back to school and ready to diet and train hard, summer is coming WAY too fast. I turn 21 in only 8 months, I just want to get stronger without gaining any mass or fat on this beer belly.



3/14 Squat Day

warmup bike 10mins

Squats
**I was really focused on bottoming-out, one rep I didn't have my footing down and had to take a small step with my right foot for balance.

45 x 20
95 x 12
135 x 8
225 x 3
256 x 1
256 x 5
256 x 5
256 x 5

25 fast situps

DB Lunges
25's x 12
45's x 8
45's x 8
**Those are way harder than I expected. Heart rate was way up.

Leg Curls machine
#11 x 12
#10 x 12

Leg Extension machine
140 x 12
140 x 12

PizDoff
03-14-2005, 04:47 PM
Don't let minor slip ups discourage you.

AKraut
03-16-2005, 01:29 PM
3/16 Bench Day

warmup bike 10mins

Bench Press
45 x 20
65 x 15
95 x 12
135 x 8
155 x 3
186 x 1
186 x 5
186 x 5
186 x 4

After some good benching I decided to play around with compound movements again..

Push Press

[from rack]
106 x 3

[from clean]
146 x 3
[from clean]
146 -fail
**Just couldn't push it up, I reevaluated my stance for the next set
[from clean]
146 x 2

That probably makes no sense at all. Basically what I was doing was cleaning the bar up to my chest and then doing push presses. I'm still getting the hang of this whole oly lift stuff, and I definitely can't get a grasp on dropping under and squatting up during the clean, I just launch that bar up there barely bending my legs.

Behind the neck press
45 x 4
95 x 6
95 x 5
95 x 4

**I've heard mixed opinions on if these are bad for you or not, for today I just said what the hell I'll try em. I started with the bar on my traps like a squat and pressed it from there, each rep I tried bringing it as close to resting on my traps as possible without allowing a rest. These killlllllllled.

Depth Push-ups

http://www.exrx.net/AnimatedEx/Plyometrics/DepthPushUp.gif

These looked funny so I did them. It probably would have been more effective not directly after all those press movements but oh well. The platforms on each side were about 8 inches from the ground, these are also hard as balls...

(reps are the number of times my hands touched the upper platforms)
-8
-6
-5
-4

That's it, about 60mins total, although I was playing around with bars for a while doing those PP's etc.

I believe my bench increased a little from last time because I took a whole week off, I have a feeling next bench day I may need to drop 5lbs.

time for a delicious pwo shake and 2 hours of relaxation before work...

AKraut
03-19-2005, 11:19 AM
What a wild friday night. Forgot to past my deadlift day yesterday...

3/18/05 Deadlift Day

warmup bike 10mins

Deadlift
45 x 20
135 x 12
225 x 8
315 x 3
366 x 1
366 x 5
366 x 5
366 x 5
**I threw on the 2.5kg collars for a new PR on my working sets, that 4th plate isn't far off.. I can feel it. I gotta test my maxes soon, I'm pretty sure I could pull near 450 once.

BW Pullups
-8
-2 (grip too narrow)
-4
-3
**I don't like that I feel like I'm getting stronger on everything but these...

Reverse grip BB Rows
-45 x 10
-155 x 10
-155 x 10

Weighted 40* decline situps (db behind neck)
BW x 20
BW+15 x 15
BW+20 x 8
BW+30 x 4
BW+20 x 5

Leg lifts
-25
-25

AKraut
03-21-2005, 03:30 PM
3/21 Squat Day

warmup bike 10mins ~70rpm

Box Squats [~14" Box]

**As I get stronger I was concerned I wasn't past parallel on my squats, today I set-up the box to see how it felt. My lower back ached this morning and just prior to lifting, this routine is murder on the back and I love it.

45 x 20
95 x 12
135 x 8
225 x 3
256 x 1
256 x 5
256 x 5
256 x 5

I was in the zone and exploding out right when I hit the box, I'm so glad I've been sticking with these, this truly is the meat and potatoes of bodybuilding.

DB Lunges [alternating feet, 20-25inch step]
25's x 24 [12 per leg]
45's x 24 [12 per leg]
45's x 22 [11 per leg]

Machine leg curl #10
-12
-12

Machine leg ext 140lbs
-12
-12

DB Side bends
-60lb DB to failure each side
-60lb DB to failure each side

AKraut
03-23-2005, 02:06 PM
3/23 Bench Day

10min stationary bike

Bench Press
45 x 20
95 x 12
135 x 8
175 x 3
186 x 1
186 x 5
186 x 5
186 x 5

**Next week I will add 5 lbs since I pounded out these working sets, 14lbs away from 200! I'd be happy pushing 225 x 3 by June, VERY HAPPY.

Standing military press
45 x 12
95 x 9
95 x 7

Weighted dips
BW+25 x 12
BW+25 x 9
BW x 14

AKraut
03-25-2005, 08:46 PM
3/25 Deadlift Day

warmup bike 10mins

Deadlift
45 x 20
135 x 12
225 x 8
326 x 3
366 x 1
366 x 5
366 x 5
366 x 5

This was cake, gunna go up at least 5lbs next deadlift day.

Pull-ups
-8
-4
-4

Reverse grip bb rows
-155 x 12
-155 x 9


I didn't do any abs today because I'm hoping to get laid tonight and didnt want to be too fatigued, haha. I was also running out of time, I barely got this session in tonight but I'm gald I did. I'm probably going to do abs on one of my next two off-days.

AKraut
03-28-2005, 11:51 AM
Beloved squat day...

I weighed in even at 170 today with socks and a t-shirt on. However this was about an hour after a big bowl of oats and a good bit of water. I'm also on creatine so I know I'm retaining at least 3lbs water-weight there. My weight doesn't concern me at all right now, but in the summer I may start studying mma or just boxing. I have the mindset that I'm training for a contact sport for some reason, even though I don't know what it will be.

warmup - jump-rope intervals - 8mins

**I decided to try jumping rope instead of the bike and it definitely got my HR up faster. I'm still getting my rythm so I just did it for 8 minutes straight, anytime I slipped I tried to start back up with a rest no longer than 15 secs or so. I need a better jump-rope, this one I have sucks and gets twisted and stuff.

box SQUATS [14" box]
*was going to lower it to 12.5" but it just felt like I was 'falling' that last inch or so, so I kept it at 14" this week and added 5lbs to my working sets.

45 x 20
95 x 12
135 x 8
225 x 3
281 x 1
281 x 5
281 x 5
281 x 5

**new working set PR!!**

Zerchers
95 x 12
95 x 12

Situps
-15
-15

Leg Curl machine [no. 11]
-10
-8

Full decline (60*) weighted abs [db behind neck]
BW+10 x 17
BW+20 x 5
BW+20 x 3
BW+10 x 5
BW x 10

Captain's chair
-25
-15


That's it for today. I really can't settle on which day is best to place abs. I might start doing them on Squat and Back day, so on Monday and Friday but I don't know if twice per week is neccessary.

AKraut
03-28-2005, 11:56 AM
I know most of you die-hards would scoff at this journal, since it's titled a 'Six-pack by summer journal' yet it has almost no diet tracking in it, and for that I'm sorry. Rather than start a new journal I decided to continue this one but my focus has kind of shifted towards powerlifting only because I feel I'm not fundamentally strong enough to justify the extreme cut it would take for me to get to low enough bf. I just figure that I'm 20, my test levels are probably optimal, I'm not going to waste my time doing cardio and continuously failing at keto diets when I could build a solid foundation to be just simply a 'strong guy' which I'd be completely satisfied with.

AKraut
03-28-2005, 10:24 PM
I'm thinking if I feel good wednesday I'm gunna find someone for a spot and finally test my 1RM. The most weight I've ever loaded on flat bench is 186, and last workout I did that for 3 sets of 5 so I have no idea what I can do once.

AKraut
03-30-2005, 02:09 PM
warmup - continuous jumprope, 4 mins

Bench Press
45 x 20
95 x 12
135 x 8
175 x 3
191 x 1
191 x 5
191 x 5
191 x 5

**Added 5lbs for a new PR on working sets again. There wasn't anyone around to spot me so I didn't do my 1RM, I wanted to throw 225 on and just throw it up because I know I can but I just focused on my routine, the last rep of the last set of 191 went up sooooo slow but other than that it was great.

Powercleans
106 x 4
146 x 2
196 -fail
196 -fail

Powerclean+PushPress
146 x 2
146 x 2

Standing Military Press
106 x 6
106 x 4

Weighted dips
BW+25 x 13
BW+25 x 10
BW x 14

Depth Pushups
-4

I played around a little after benching, I'm still wanting to do oly lifts bad but I feel I need a coach or someone to work with on technique to really nail them down. The 196 Powerclean felt fine I just couldn't get my elbows under it fast enough, but I had the bar almost up to my chin so I know I'm strong enough. A full clean still feels REALLY weird and I can't get the hang of it. Anyone else in my journal that I said I did a clean it was just a powerclean, I realized not too long ago that if you don't squat up the bar than it's not a real clean.... boooo

AKraut
04-01-2005, 07:08 PM
I <3 Deadlifts...

warmup bike - 10 mins ~70rpm

Deadlift

45 x 20
135 x 12
225 x 8
335 x 3
386 x 1
386 x 5 ... (10 situps)
386 x 5 ... (10 situps)
386 x 5

Lat Pulldowns to the chest

115 x 10
95 x 10

**This machine has tons of resistance don't make fun on me...

Sup grip. BB bent-over rows
135 x 12
135 x 12

No abs again because I got there late and they were kicking me out.

AKraut
04-02-2005, 02:38 PM
Last night I went out and drank a bunch of Yuengling. I was soooooooooo close to stuffing my face with Pizza or Taco Bell at 2am but instead I went home and had 3 eggs, I'm very happy with that. I spent all this morning rehydrating myself and then made it to the gym on an off-day to burn those beer calories and do some plyometrics... I don't remember everything I did but here's the gist of it..

Jumprope
6 sets of 100 jumps

Then I played 2 on 2 basketball for about 20 minutes

-25 Leg lifts
-25 Situps
-25 Leg lifts

Depth Box Jumps
4 sets of 30 jumps

I was gunna do some cardio but it's boring so I left. It's suppossed to be an off day and I have to squat monday so I wanted to take it easy...

AKraut
04-04-2005, 03:19 PM
I am in a very bad mood right now, I think my ego got the best of me and I have my fingers crossed that I didn't injure my back...

Box Squats [12.5" box]

45 x 20
95 x 12
135 x 8
256 x 3
286 x 1
286 x 5
286 x 5
276 x 4

Today I decided to lower my box squats down an inch and a half, I'm about 5'6-5'7 and it feels just a little below parallel. A smart athlete would have lowered the weight to accomidate the deeper squat, but my ego whispered in my ear that I didn't need to lower the weight. Dumb, dumb, dumb. The funny thing is the room was empty, I mean completely empty, not one person saw me squat yet I still felt the need to push myself almost to the point of injury. I should've known on the first set of 5 that I was going a little too heavy. Also, just 48 hours prior I did a bunch of depth box jumps and I probably wasn't fully recovered. The last rep of each set I feel like I leaned forward too much, and the right side of my lower back feels stiff as I right this. I came down 10lbs for the last set, but even on the first rep I sat down on the box a little too hard and somewhat blew my set mentally, so I racked it after 4, and even the 4th rep came real slow and I might've used more lower back than I should have....

Leg Curls
#11 x 12
#11 x 8

Leg Extensions
120 x 12
120 x 12

AKraut
04-06-2005, 01:06 PM
Warmup bike 5mins

Bench Press
45 x 20
95 x 12
135 x 8
155 x 3
190 x 1
190 x 5
190 x 5
190 x 5

Powerclean to Push Press
146 x 2
146 x 2
146 x 2

Weighted Dips
BW x 12
BW+25 x 12
BW+25 x 12

DB Behind head decline situps
BW x 20
BW+10 x 12
BW+15 x 8
BW+20 x 8
BW+20 x 6
BW+20 x 5

AKraut
04-11-2005, 02:54 PM
Friday I didn't make it to the gym for my back day, so I decided to skip it all together and just do legs today since I like my schedule the way it is...

warmup bike - 5mins

Box Squats [12.5" box]
45 x 20
95 x 12
135 x 8
245 x 3
267 x 1
267 x 5
267 x 5
267 x 5

**This low box didn't feel so good last week with 286 so I came down a bit in weight to get used to the depth. Next week I'm going to move up 5-10lbs and keep the box this low...

Zerchers
151 x 12
151 x 12

DB Lunges
45's x 12 (each leg)
45's x 12 (each leg)

AKraut
04-12-2005, 09:23 PM
Tonight I ran two ~1.5mi intervals for 13 minutes each. I took about a 5 minute rest in between for water and cool down. I know it's not true cardio but it was up and down the blocks of downtown pittsburgh and my route includes a mean two cityblock hill that breaks me down by the time I reach the top. I want to keep this up on off days, or at least tues/thurs in between my mon-wed-fri powerlifting.

I've also been considering a hard 8 week cut but I can't decide if I want to try a CKD again or just go balanced cal deficit and either way I'm worried about losing the progress I've made on my big 3 lifts.

Here's a funny picture I took last night, can you tell I've been watching too much UFC?

http://www.pitt.edu/~ank38/img/fight1bw.jpg

fixationdarknes
04-12-2005, 09:48 PM
Nah man...you can never have too much UFC! That show rocks! Your workouts are looking good though man...I hope you reach your goal. :)

AKraut
04-13-2005, 04:39 PM
Bench Day

warmup bike 10 mins

Bench Press
45 x 20
115 x 12
135 x 8
155 x 3
185 x 1
185 x 5
195 x 5
195 x 5

**195 for 5 is a new PR. I'm anxious to test my max but I never use a spotter.

Standing Military Press from chest
106 x 8
106 x 8

Weighted Dips
BW+35 x 12
BW+35 x 9
BW x 12

No oly lifts today, my legs are stiff and lower back is sore from the running last night. Diet has been solid, ~2400 calories/day with 150g+ protein. I really need to start using fitday again.

AKraut
04-15-2005, 06:59 PM
Deadlift Day

warmup bike 5mins

Deadlift
45 x 20
135 x 12
225 x 8
346 x 3
386 x 1
386 x 5
396 x 5
396 x 4

**At this point I felt good and decided to try a max, even though the progression was probably not optimal..

435 x 1 (easy)
485 x 1 (fail) ~5 inches from lockout
476 x 1 (fail) ~3 inches from lockout

Well, the limiting point was definitely the grip in my right hand. With the 485 I didn't use collars and plates slid blowing the entire pull. I think it's time to ditch the straps as they're becoming a crutch. If I have some chalk to bring to the gym next week I'm going to bite the bullet and probably drop 100+lbs to start a true raw deadlift....

Pullups
-8
-6

Bent-over sup. row
135 x 12
135 x 12

DB Pullover
-60 x 12
-60 x 12

AKraut
04-18-2005, 06:53 PM
wheelz

warmup bike - 10mins

Box Squats
45 x 20
95 x 12
135 x 8
245 x 3
276 x 1
276 x 5
276 x 5
276 x 5

DB Lunges
45's x 12 (each leg)
45's x 12 (each leg)

Leg Extensions
140 x 12
140 x 12

Decline weighted behind neck situps
BW+20 x 12
BW+20 x 8
BW+20 x 5
BW x 20

Here's a random picture from the weekend...

http://www.pitt.edu/~ank38/img/goldenboy1.jpg

AKraut
04-20-2005, 01:39 PM
Bench day

warmup bike - 9 mins

Bench Press
45 x 20
95 x 12
135 x 8
155 x 3
195 x 1
195 x 5
195 x 5
195 x 5

Arnold's
25's x 8
45's x 9
45's x 8

Dips
BW+35 x 12
BW+35 x 10
BW x 15

**Bench is coming along nicely and I did all those sets without a spot, I think I've added 20lbs to my bench in about a month, I'm lovin it. Still haven't maxed but I'm positive I can get at least 225 x 1, which sucks but I have long arms :rolleyes:

AKraut
04-22-2005, 04:31 PM
Deadlift Day

Pullups
-11
-8

Deadlift

45 x 20
135 x 12
225 x 8
335 x 3
376 x 1
376 x 5
376 x 5
376 x 5

**I didn't have a lot of rest so I didn't go all out this week

Glute Ham Raises
-12
-12

AKraut
04-25-2005, 03:35 PM
I love getting wheels out of the way during finals week...

Warmup bike - 8mins

Box Squats [12.5" Box]
45 x 20
135 x 12
225 x 8
245 x 3
276 x 1
276 x 5
276 x 5
276 x 5

**Form feels better than ever on this low box, every rep was slow and controlled and I focused on getting the bar way below my traps, it felt like my hands were going to break but the squat felt wonderful. I'm either ready to ditch the box and go truly ATF or up the weight next week. I'm going up home to Erie for a week so I might take one week off, after which I will be back into training full fledge and maybe test all 3 of my maxes since after a week off seems to be when I'm strongest.

Machine leg curls
#11 x 10
#11 x 10

Machine leg extensions
140 x 14
150 x 12

AKraut
04-27-2005, 12:43 PM
Bench Day

warmup bike - 8 mins

Bench Press
45 x 20
65 x 15
95 x 12
135 x 8
155 x 3
196 x 1
196 x 5
196 x 5
196 x 5

**Bench is somewhat stagnant as I struggled on the last rep of my working sets. I'm most likely taking next week off so we'll see if that does anything when I get back into it.

Push Press
45 x 2
146 x 2
166 -fail
166 -fail
146 x 4
146 x 3

**During the warmup with just the bar I was visualizing 'jumping' during the press and cracked myself in the jaw and almost knocked myself out. It was pretty hilarious.

Skull Crushers
65 x 12
65 x 10

**My shoulders were beat after Push Press, I decided not to do weighted dips and did skull crushers for the first time in a while.

Damn UPS guy won't leave my 1fast400 order on the porch so I'm out of protein until I go pick it up god knows where. PWO I ate tuna straight out of the can for the first time and a 1/4lb burger on one slice of wheat bread. Mmmmm, I never thought I'd like tuna straight out the can but it tastes like chicken! I found a great new cut food for when I actually cut. Just 110cals, 13g protein, and 0g carbs, can't beat that!

AKraut
05-10-2005, 02:04 PM
8-week cut starts today. I am way behind on this six-pack. I took off a total of 14 days off of diet and training. I ate pretty wreckless the entire time and I maxed on my buddies bench in his basement just to see what i could do. I got 245 x 1 which surprised the hell out of me, I tried 265 but it got stuck about 5 inches from my chest. I'm so torn between leaning out and just a clean maintenance diet and powerlifting, I absolutely love getting stronger.

I finally back into fitday, for today at least... ill post the diet later

Box Squats
45 x 20
135 x 12
225 x 8
256 x 1
256 x 8
256 x 8
256 x 8

**I bumped up the reps to see how well I hold form, I wasn't feeling all that great so I bitched out on going heavier.

SLDL - trying these for the first time, the thought of lunges made me noxious.
45 x 12
135 x 15
135 x 12

Leg Extension machine
140 x 15
150 x 12


Diet:

Cals:..2161.....%

Fat.......92.....39
Carbs...137.....24
Protein.194.....37

Macros look pretty good, but the first week or so is always the easiest. I'm gunna stick to 2100 and lower the carbs since I'm considering jumping into a keto diet after 4-6 weeks if I'm not losing fat efficiently enough. I'm also starting HIIT on off-days, I am way behind on this six-pack... lol.

AKraut
05-11-2005, 06:22 PM
Bench Day

Warmup bike ~80rpm - 4 min

Bench Press
45 x 20
65 x 15
95 x 12
135 x 8
155 x 3
196 x 1
196 x 5
196 x 5
196 x 4

**No progression here again, but the week off didn't hurt me too bad, the low cals didn't seem to factor in, I'd be happy keeping these numbers throughout my cut.

Push Press
45 x 6
146 x 4
146 x 2

Weighted Dips
BW+25 x 12
BW+25 x 10
BW x 9

Seated DB Lat Raises
10's x 12
25's x 8
25's x 8

Skull Crushers
65 x 8
75 x 4

_Abs_

Hanging Leg Raises
4 sets of 15

Full decline situps
BW+10 x 5
BW x 10
BW x 10
BW x 10

DIET
Cals.....2286
Fat.......101....41%
Carbs....137....22%
Protein..207....37%

Aside from the dextrose during and PWO, the rest of the carbs were low GI coming from a Yam and a grapefruit. I wanna keep my fat at 40%, 40/20/40 is sounding good.

galileo
05-12-2005, 10:28 AM
In what part of Pittsburgh do you live?

AKraut
05-12-2005, 10:39 AM
In what part of Pittsburgh do you live?

I'm a student at Pitt and I live in North Oakland.

AKraut
05-12-2005, 09:34 PM
Totals
Cals - 2253
Fat - 113
Carb - 89
Protein - 215

47% of my calories are from fat. I'm going to keep tracking until I get a feel for it. I've been spreading it out really well and I haven't been too hungry. I'm dead from those squats tuesday, I'm thinking maybe it's the 8 reps that brought my DOMS back, I'm hoping they feel good tomorrow to deadlift, although I'm considering doing a more cardio based day so I'm not as sore for the weekend, maybe I just won't go real heavy.

AKraut
05-16-2005, 01:37 PM
woah, crazy weekend. Diet was blown for 2 and a half days, time to get back on track.

Last Friday I had a great back day...

5/13

Warmup bike - 3 mins

Deadlift
45 x 20
135 x 12
225 x 8
346 x 3
376 x 1
376 x 5
376 x 5
376 x 5

Pullups
-9
-4

Reverse Hypers
-15
-15
-15
-15

Good Mornings
-45 x 8
-101 x 8
-146 x 6
-196 x 4

**Tried these for the first time and thought that was pretty good. My lower back is stronger than I thought. These are definitely a new staple for deadlift day.

My first weekend cutting did not work out. I was at a 3-day music festival with food and beer a plenty. I didn't go absolutely nuts with food but I definitely did with beer. It was all regular beer too so the calories were out of this world when all was said and done. I have 4 weeks before I'm in a wedding and I need to be strict straight through. I'm sure I'll have some drinks this weekend but I need to really keep it tight on the weekend, it's time to implement more cardio...

AKraut
05-17-2005, 08:49 AM
I didn't get to post from yesterday...

Leg Day - 5/17

Low Box Squats
45 x 20
95 x 12
135 x 8
236 x 8
276 x 1
276 x 5
276 x 5
276 x 4
236 x 9

SLDL
135 x 12

Reverse Hypers
-12

Leg Extensions
140 x 12
140 x 12

**Light day of legs today, trying to avoid DOMS so I can do some cardio/HIIT this week


Diet

**Not so good, I had a couple drinks and overate before bed...

Cal- 3145
Fat- 125 - 36%
Carb- 297 - 34%
Protein - 163 - 21%
Alcohol - - - - 9%

I really have to get on track... :(

AKraut
05-18-2005, 09:02 AM
Diet 5/17

Cal - 2538
Fat - 98
Carb - 143
Protein - 200

I played basketball for about an hour in the evening, but I'm doubting that's solid caloric deficit. I had a few rum&diet cokes which threw off my macros also.

AKraut
05-18-2005, 09:29 PM
Bench Day

Bench Press
45 x 20
65 x 15
95 x 12
135 x 8
155 x 3
196 x 5
201 x 5
201 x 4
225 x 1
225 x 1

**All these lifts were without a spot, I just wanted to prove to myself that I could put up two plates without a spot and I did, somewhat easy.

Strict DB Overhead press
45's x 12
45's x 10

**I used to put up 65's... I dunno, haven't done these in a while...

Weighted Dips
BW+35 x 12
BW+35 x 10
BW+25 x 9

DIET
Cals - 2764
Fat - 78
Carbs - 186
Protein - 180
Alcohol - 88

The booze has gotten the best of me again, at least I got enough protein :(

Dedicated
05-18-2005, 09:34 PM
Are you cutting, bulking, or just maintaining?

AKraut
05-19-2005, 09:15 AM
Dedicated, the idea was an 8-week cut but it's been interrupted by booze and general debauchery. I'm really thinking the only way I can successfully cut is by giving up drinking all together, the calories alone are blowing any chance of a deficit..

Dedicated
05-19-2005, 11:05 AM
Yea drinking definitely adds to the calories. I quit drinking like 2 weeks ago for my cut, before that I was drunk everyday for a few weeks lol.

AKraut
05-20-2005, 06:48 PM
Posting yesterday's shtuff....

5/19 - Abs/Biceps

Hanging leg raises
4 sets of 15

Full Decline Situps
BW+20 x 4
BW x 15
BW x 15
BW x 12

Preacher Curls
**I think this was a 25lb bar, can't remember the last time I did biceps...
75 x 8
95 x 6
75 x 8

Standing DB Curls
30 x 8
40 x 8
40 x 8
30 x 8

Hammer curls
20 x 8
20 x 8
20 x 8


diet
Totals
Cals - 2734
Fat - 113
Carb - 223
Pro - 196

At this point I'm calling my diet maintenance, it wasn't even alcohol that did me today it was just a big dinner :(

AKraut
05-20-2005, 07:09 PM
Deadlift Day

Deadlift

45 x 20
135 x 12
225 x 8
326 x 5
376 x 1
376 x 5
376 x 5
376 x 8

**Since I got 8 full reps out of the last set I should definitely be going heavier.

Yates Rows
45 x 12
146 x 8
166 x 8
186 x 6

Speed Reverse Hypers
-15
-15
-15

DB Rows
75 x 12 per arm
75 x 12 per arm

Diet
Cals - 2959
Fat - 104
Carb - 217
Prot - 160

**Beers, beers, beers

AKraut
05-23-2005, 07:29 AM
5/21

DIET

Cals - 2966
Fat- 85
Carbs - 262
Protein - 100

**This was a non-workout day. The only thing good I can say is that I'm still tracking calories even though I'm not cutting, which I generally don't do.

AKraut
05-23-2005, 07:31 AM
5/22

Played basketball for about an hour, I'd call it light cardio.

DIET

Totals
Cals - 2401
Fat - 121
Carbs - 161
Protein - 167

This is a little better, I'd like to think I burned about 300 calories playing basketball and the macros are looking good here, almost 50% fat.

AKraut
05-23-2005, 09:59 PM
5/23 Wheelz

Low Box Squats

45 x 20
85 x 12
135 x 12
236 x 8
296 x 1
296 x 4
276 x 5
276 x 5

DB Step-ups
40's x 8 each leg
75's x 5 each leg
75's x 4 each leg

Leg Extension Machine
160 x 12
160 x 10

DIET
**This is honest to god my last night of drinking at least until June 11th for a wedding I'm in, so the cals are off. Here's to a 3-week cut, haha.

Cals - 3241
Fat - 93 - 26%
Carb - 289
Protein - 156
Alcohol - 96 - 21%

AKraut
05-25-2005, 07:46 PM
5/24

Cals - 2151
Fat - 67
Carb - 245
Protein - 133

Way too much carbs...

AKraut
05-25-2005, 07:55 PM
Bench Day

Bench Press
45 x 20
65 x 15
95 x 12
135 x 8
175 x 3
201 x 5
201 x 4
201 x 3
185 x 5
**This is not a good sign, no progression here again, time to change something up.

Strict Standing BB Overhead Press
45 x 12
101 x 8
101 x 4
**Second set was really difficult.

Incline CG Bench
45 x 12
101 x 12
101 x 10
**Tried them for the first time, something different.

Weighted Dips
BW+25 x 10
BW+25 x 8
**Lost some strength here

Skull Crushers
65 x 10
56 x 6

DIET
Cal - 2536
Fat - 135 - 49%
Carbs - 137 - 20%
Protein - 192

Too many calories but look at all that fat!! Almost 50%!! :cry:

AKraut
06-03-2005, 04:12 PM
Haven't been updating, here's the last bench day..

bench press
45 x 20
65 x 15
95 x 12
135 x 8
185 x 3
206 x 5
206 x 4
196 x 5

Weighted dips
BW+25 x 12
BW+25 x 10

CG Incline Bench
45 x 12
95 x 12
95 x 12

DB Lat raises
25's x 12
25's x 12