PDA

View Full Version : The Summer Project



kad
04-29-2006, 01:14 PM
Hey all. I decided to start a new journal to finish out the rest of my big cut. I'm letting my old journal die, because it sucked... Hopefully this will help me stay motivated enough to stick with my diet and lifting for the rest of the summer and finally get lean and somewhat ripped, after a lifetime of being a fatty. At least that's my main goal for now.

For reference:
Weight at the beginning of the summer: low 180's
Bodyfat: low 14%
Goal: 10% bodyfat, maybe lower depending on what I want to do when I get there.

Lifts:
Bench: 205x2 (weak)
Squat: 275x1 (approx. parallel)
Deadlift: 365x1 (w/ straps)

kad
04-29-2006, 01:16 PM
Saturday 4-29-06

HIIT rowing, 20 minutes total
10 sec sprint @ 4.4+m/s
50 sec rest @ 3.6m/s
15 intervals

average speed = 3.7m/s
total distance = 4436 meters

Great workout, I was soaked afterwards. Will edit and post diet later tonight.

Diet
m1: 4 eggs, 1 cup liquid egg whites, 2x fish oil
m2: 1 cup oats, 2 scoops whey
m3: 80g dex, 40g whey (pwo)
m4: 6" chicken sub on wheat w/ cheese/lettuce/tomato/mayo, 1oz almonds, 2x fish oil
m5: ~10oz ribeye steak, big baked potato, salad/dressing, chips... :cool:

Should've been a low carb day, heh. I ran out of tuna, chicken, and beef etc at the house, so lunch and dinner were both not normal (I wanted a steak anyway, but I went a little high on the carbs). Tomorrow will be a normal diet day...

kad
04-30-2006, 01:28 PM
Sunday 4-30-06

A bunch of random updates. My left wrist has been flared up alot today for some reason. I broke it (hairline fracture) the summer before last, but it hasn't given me any trouble since I've been lifting hard until now. The only thing I can think of that I did last week that could've hurt it would've been the close grip benching I did on Friday. I guess it puts my wrists in an awkward position and puts too much stress on them... that sucks. Guess I won't be doing those anymore, heh. So, I'm taking a week off to let it heal up. I also have four finals and a coding project due this week and I need to pull out some strong grades on a few of them. Oh, and I have a job interview on Friday that I'm really hoping works out, because I need a job badly. I'll update again sometime later this week.

kad
05-01-2006, 05:01 PM
Monday 5-1-06

My wrist was feeling fine today, so I think I just stretched a tendon or ligament or something.

New routine: Ripped, Rugged and Dense 2.0 (http://www.ruggedmag.com/index.php?type=Article&i=3&a=8)

Chest & Biceps
Incline DB bench
30'sx10
40'sx8
65'sx5x5

All 5 sets were cake, so moving up to the 70's next week.

Incline DB curls
20'sx10
30'sx5
35'sx4
30'sx3x5 (setsxreps)

30's were too light, but the 35's were too heavy... whatever.

My motivation is about sky high right now because I was benching the 65's today with ease, where I was struggling with the 50's and 55's a few weeks back.

I have a funny story from today too. Somewhere in the middle of my workout this kid I've never seen in the gym before wanted me to spot him on a set of curls. What the crap? The whole time I was trying to figure out why he wanted a spot for curls... was he going to fall over if he leaned back too far? Anyway, he did about 5 reps of some weight that he had to lean on almost every rep, and at the 6th rep he asked me to help him. WHAT?!? I told him I was absolutely not helping him do a rep he couldn't handle himself, and just walked off laughing to myself. Curling with a spotter. What a joke.

Diet
Total: 2273 cals
Fat: 81g
Carbs: 170g
Protein: 216g

A little low on protein, but that's because I had 3 cans of tuna today instead of my usual chicken and lean beef. At least that's my excuse.

kad
05-02-2006, 04:41 PM
Tuesday 5-2-06

Quads, Calves, Abs
Warmup - 2 minutes bike

Squats
135x10
185x5
225x5x5

Incline Calf Presses
4ppsx10
6ppsx5x5

Decline crunches
BWx10
BW+45x10x2

Pretty satisfied with this one. Squats felt good, so I'm bumping them up next time. I think my glutes are finally catching up. I'm also going to switch back to the standing calf machine because loading and unloading all those 45's is a pain.

I got some bodyfat calipers from BB.com yesterday, and I've been playing around with them and checking and rechecking to be sure I get accurate skinfolds.

Abdomen: 24mm :windup:
Pectoral: 14mm
Quadricep: 12mm

Bodyfat: 14.3% (using the ExRx calculator)
AM weight: 178 lbs

Diet
Total: 2427 cals
Fat: 95g
Carbs: 166g
Protein: 227g

kad
05-03-2006, 10:43 AM
Wednesday 5-3-06

Rest Day
Lots of studying today, I have two finals back to back tomorrow morning. I only got 5 hours of sleep last night because I've been pushing myself to get a coding project done by Friday. I have a feeling tonight and tomorrow night will be late nights too. :cry:

AM weight: hovering right under 178 lbs

Diet
Total: 2173 cals
Fat: 97g
Carbs: ~117g (edit: had a bit of bread later this evening)
Protein: 208g

-TIM-
05-03-2006, 10:48 AM
...This is my third attempt at a journal...We're tied. I just started my third a few weeks ago. Good luck in here.

kad
05-03-2006, 10:54 AM
We're tied. I just started my third a few weeks ago. Good luck in here.
Thanks dude, good luck with yours too.

kad
05-03-2006, 05:04 PM
Just wanted to note something about this routine - it's really similar to the one I made up a few weeks ago (and ditched). Really close, in fact. All I'd have to do is switch curls out with rows on day 1 and it'd be about the same. So, I am starting next week, since my biceps get enough of a workout from chins, and I don't have a horizontal rowing movement. So just for reference, my split is this:

day 1: horizontal push/pull (bench, rows)
day 2: quad dom. legs, abs (squats)
day 3: HIIT
day 4: vertical push/pull (chins, dips, overhead pressing)
day 5: hip dom. legs, abs (deads)
weekends off.

and my diet usually looks like this on training days:

m1: 2 eggs, 1 cup of liquid egg whites, 1oz cheese, tomatoes/peppers, 2x fish oil
m2: 2 scoops whey, almonds, 2x fish oil
m3: steak, veggies, 2x fish oil
m4: can of tuna, almonds, broccoli, 2x fish oil
(workout)
m5: 80g dex, 40g whey (pwo shake)
m6: 8oz chicken, 1/2 cup rice (pwo2 meal)

kad
05-04-2006, 05:50 AM
MAN I hate finals week. The only sleep I got last night was two 30 minute power naps a few hours apart. This happens to me every freaking semester. Not going to do this in the Fall though, that's for sure. I'm going to make a valiant effort to study way in advance for all my tests and finals and everything so I don't have to pull all nighters like this anymore. It's just too physically and mentally racking, and now I have to go take two finals when I'm pretty much already brain fried. I just hope I pass all my classes this semester... geez. No lifting today.

edit: or the rest of the weekend. I need some time to recover. Later.

kad
05-05-2006, 10:37 PM
I'm free!!! Finals week is over, thank God. Two of my grades still aren't in yet, and I don't think I did so well in those classes, but I'm pretty sure I at least passed them. Next semester will be harder, because I'll be taking five 3-hour junior level classes - four compsci classes and a math class. But it's time I kicked the intensity up some.

I'm mostly recovered from this week's lack of sleep, but I'm still taking the the weekend off to let my body fully recover before I hit the weights hard again next week. Finals week always thrashes me physically and mentally. My diet was decent this week, other than the mexican food I had last night, and the four slices of pizza I had tonight... haha. And to top it off, I'm going out again tomorrow for dinner. That's more cheating in a row than I'm used to, but I'll make up for it in the gym next week. Until then...

Diet (estimated, because of pizza)
grams cals %total
Total: 2805
Fat: 142 1281 46%
Sat: 37 333 12%
Poly: 11 102 4%
Mono: 20 180 6%
Carbs: 169 604 22%
Fiber: 18 0 0%
Protein: 221 884 32%

kad
05-08-2006, 03:32 PM
Monday 5-8-06 - Back

warmup sets
working sets
personal record (pr)

Deads
135x10
225x8
275x8
295x6 <- had to pause and regrip before the last two reps

Chins
BWx10
BW+25x6
BW+25x6

Hammer T-bar rows
45x10
90x8
135x6

Shrugs
225x10
225x10

Short, sweet, and intense. Man it feels good to be back. :) Deads felt great without straps, and completely wiped me out. T-bar rows were a welcome change, so I'm sticking with them for a while. I want to get my rowing strength caught up with my pressing strength, so I have another plate to go.

My waist was down to 35.75" the other day, so I'm making progress. My goal is to have it below 35" by the time I go on the cruise in 4 weeks. After the cruise, I'm probably going to go for a few UD2.0 cycles. It shouldn't be too hard to manage this summer since I'm not taking classes like I was last time I went through UD2.0. More on that later when the time comes.

Diet
Total: 2383
Fat: 89 800 34%
Sat: 25 228 10%
Poly: 11 102 4%
Mono: 20 180 8%
Carbs: 160 581 25%
Fiber: 14 0 0%
Protein: 246 984 42%

kad
05-09-2006, 04:23 PM
Chest, Abs

Flat bench
45x12
135x10
155x8
175x6 <- should've gone for 8
175x6

Incline DB bench
65'sx8
65'sx4 <- fried

Incline DB flyes
30'sx8
30'sx10

Cable rope crunches
170x12 (stack)
170x12

Meh, back DOMS has been killing me all day :(. HIIT tomorrow.

Diet
Total: 3602
Fat: 155 1394 40%
Sat: 46 415 12%
Poly: 9 85 2%
Mono: 18 165 5%
Carbs: 265 953 27%
Fiber: 27 0 0%
Protein: 287 1147 33%

edit: chicken wraps = teh yum

kad
05-10-2006, 03:44 PM
HIIT sprints

location: 1/4 mile outdoor track
intervals: sprint 100 yards (~15 secs), walk curves (~45-50 secs)
duration: 10 intervals, 13:24 including short warmup walk
(add approx 1-2 mins for cooldown walk)

kad
05-11-2006, 09:56 AM
Rant alert. So yesterday turned out to be a big cheat day. I had the subway sandwich for lunch, which wasn't in my meal plan. Then I wanted some fried rice, so I cooked some for dinner, which was totally against my meal plan. Then later on I was watching a movie with my gf, and found myself chowing down on popcorn and chips and salsa all evening... man I'm weak. I've got to get back in the groove, I've had too many diet slip-ups lately. Today's going to be 100%, but tomorrow and this weekend probably won't be, because I'll be out of town a lot. Now that that's off my chest...

I think my problem is planning too far in advance, and sticking to long term goals. I might do better if I set short term goals, and take things a week at a time, and then a day at a time. If I set myself little goals for the week, I might be more able to follow them instead of goals I set for a month or two down the road, since at this point I don't know what I'll be doing that far in advance. I don't know where I'll be living or if I'll have a job by then or not.

With that said, my goal for the rest of the weekend is to not stuff myself. I might not be eating clean 100% of the time, but I'll be fine. I need to just get over it and enjoy life sometimes. My goal for next week is to get my diet and training back on track. I'm going to start using BGB from now on.

I'll post back later today with my leg workout and any other updates I have.

Chronic
05-11-2006, 11:04 AM
Saturday 4-29-06

HIIT rowing, 20 minutes total
10 sec sprint @ 4.4+m/s
50 sec rest @ 3.6m/s
15 intervals

average speed = 3.7m/s
total distance = 4436 meters

Great workout, I was soaked afterwards. Will edit and post diet later tonight.

Diet
m1: 4 eggs, 1 cup liquid egg whites, 2x fish oil
m2: 1 cup oats, 2 scoops whey
m3: 80g dex, 40g whey (pwo)
m4: 6" chicken sub on wheat w/ cheese/lettuce/tomato/mayo, 1oz almonds, 2x fish oil
m5: ~10oz ribeye steak, big baked potato, salad/dressing, chips... :cool:

Should've been a low carb day, heh. I ran out of tuna, chicken, and beef etc at the house, so lunch and dinner were both not normal (I wanted a steak anyway, but I went a little high on the carbs). Tomorrow will be a normal diet day...

Mmmmm... Diet looks real good. Ribeye steak, you're making me so hungry right now. I need my post workout meal

kad
05-11-2006, 04:09 PM
Thursday 5-11-06

Squats
45x10 (parallel)
135x10 (parallel)
185x8 (parallel)
225x6 <- depth was pretty crappy
245x5 <- ditto
275x3 <- even worse
135x10 (ATF)
155x8 (ATF)

I just wasn't feeling it on depth today for some reason. I knew I was only doing half squats once I got above 225, so I added some ATF squats at the end. I liked those, so I think I'm going to stick to ATF squats from now on for my squat workouts. Anyway, I started cutting back on the caffeine today, so I cut out the coffee, and I didn't take my pre workout dose of Thermocin this afternoon... and I got the most painful, splitting headache I think I've ever had about halfway through the second set of ATF squats. I swear my head felt like it was going to freaking explode. I couldn't even finish the rest of my workout, so I just left after squats. I downed my post workout shake and some Thermocin, and I'm gonna go lie down now. :(

Diet
Total: 2518
Fat: 102 919 36%
Sat: 28 252 10%
Poly: 12 105 4%
Mono: 29 265 10%
Carbs: 192 655 26%
Fiber: 28 0 0%
Protein: 238 953 38%

edit: Things I shouldn't have had: a few chips, a little angel food cake, and a bowl of ice cream.
Not too overboard, but I could've done without. :windup:

kad
05-11-2006, 04:11 PM
Mmmmm... Diet looks real good. Ribeye steak, you're making me so hungry right now. I need my post workout meal
Hehe, thanks. That was actually one of my cheat days. :)

Chronic
05-11-2006, 11:06 PM
Hehe, thanks. That was actually one of my cheat days. :)

thats a cheat day? oh well you are cutting, but it looks pretty good

kad
05-12-2006, 05:40 PM
Shoulders/Arms

DB shoulder presses
20'sx10
30'sx8
40'sx10
40'sx8

DB lateral raises
20'sx10
25'sx10
25'sx8

EZ bar curls SS w/ EZ bar skull crushers
Bar+20x10 / Bar+20x10
+40x10 / +40x10
+40x8 / +40x8
+50x8 / +50x8

DB hammer curls
25'sx10
25'sx8

Rope cable pushdowns
100x10
100x8

Pretty good workout. My shoulders and arms are tight as crap, heh. I'm noticing a lot more separation between my biceps/delts, which is nice. I got another mild headache during shoulder presses, but not bad enough that I had to quit like yesterday. I'm down to where the only caffeine I'm taking in is the normal dose of Thermocin twice a day. I'm probably going to start tapering that down soon too, maybe dropping back to 2 capsules twice a day starting next week, then 1 capsule, etc.

kad
05-13-2006, 07:23 PM
Today my girlfriend and I went to the Renaissance Festival in Murphreesboro, TN (More info here (http://www.tnrenfest.com/)). We met up with a few of her friends from the LOTR forums and walked around all day. They had all kinds of booths with stuff you could either browse and look at, or buy (if you had money, which I don't). They also had a lot of different shows and performances going on throughout the day. We saw a live joust tournament and a human chess match. The entire thing was themed around the 16th century, and I believe they have a few different themes for each weekend it's running (I think next weekend is pirate weekend, or something.) Oh yeah, the food was good too, but expensive, so I didn't eat too much while I was there. I just had a barbecued turkey leg and a philly cheese steak gyro. Overall I enjoyed the day, and we're planning on going back again before the end of the month.

I'm at my parents' house for Mother's Day for the rest of the weekend, and I'll be going back to my place on Monday morning. My diet's been ok so far this weekend, and I think it'll be fine tomorrow too. I'm just keeping the carbs low and eating mostly protein and fat meals so I don't have too much bloat to work off next week. Today's diet was eggs and a whey shake for breakfast, the turkey leg and gyro for lunch at the festival, a double scoop whey shake and almonds when I got back in town, 4 of my grandmother's cookies on the way to my parents' house (yeah yeah, I know), another double scoop whey shake and almonds this evening, and 8 fish oil caps. Not bad, at least I had adequate protein and somewhat adequate fats. I estimate about 170-180g protein, about 80g fat, and probably about 100g carbs (could've been more). So somewhere around 1700-1800 cals, which is a little low, but I'll live. Tomorrow's diet will be better, I promise. I'm gonna go read a book or something now, later.

kad
05-14-2006, 12:58 PM
Not a whole lot going on today. We took my mom out to eat for Mother's Day and I had a ribeye steak and salad. Too bad that meal had so much fat in it, because now I get to skip one of my p+f meals later on and have a whey shake instead so I don't go overboard on cals... bah. Anyway, I'm staying at my parents' tonight and driving back to my place tomorrow morning. I don't have anything else, so...

Diet
Total: 2154
Fat: 139 1253 59%
Sat: 39 354 17%
Poly: 14 125 6%
Mono: 56 507 24%
Carbs: 67 202 10%
Fiber: 17 0 0%
Protein: 166 665 31%

Edit: Add a double scoop of cheesecake ice cream in a waffle bowl to the above. :)

kad
05-15-2006, 10:21 AM
Horizontal Push/Pull, Calves

warmup set
working set
personal record (pr)

Deads
135x10
225x6
275x5
275x5
275x5
275x5
275x5

Hammer T-Bar rows
45x10
90x8
115x8 (too heavy, sloppy form)
90x8

DB flat bench
30'sx10
40'sx8
65'sx5
55'sx5
55'sx5
55'sx5
55'sx5

DB incline bench
45'sx8
45'sx8
45'sx8

LF standing calf machine
175x10
275x10
275x10

Meh. I got up early this morning, ate some oats and whey, drove 2 hours back to my place, and then went to the gym. Wasn't the greatest workout as a result, probably because it was nearly 3 hours after my first meal... Deads were decent, everything else sucked, except standing calf raises. This was the first time I've done flat DB bench, and I wasn't really all that crazy about it. Strength seemed to be lacking. I think I'll stick to my flat BB bench and incline DB bench for chest workouts. Got a headache halfway through deads, so I rested a few minutes for it to wear off and finished the workout. I've had better.

Diet
Total: 2480
Fat: 83 744 30%
Sat: 29 265 11%
Poly: 10 94 4%
Mono: 4 36 1%
Carbs: 232 858 35%
Fiber: 18 0 0%
Protein: 220 881 35%

edit: Had a little more for lunch than I originally planned...

-TIM-
05-16-2006, 08:40 AM
T-bar rows were a welcome change....My waist was down to 35.75" the other day, so I'm making progress. My goal is to have it below 35" by the time I go on the cruise in 4 weeks...I love t-bar rows. It's probably my favorite back exercise at this point. Nice work on the cutting progress. You'll be ready to strut your shiznit on the cruise deck. I'm going on one in November for my honeymoon. Can't wait. Enjoy it!

kad
05-16-2006, 10:05 AM
Quad dominant legs, biceps, abs
Warmup: 3 mins bike

ATF squats
45x10
135x5
155x5
155x5
155x5
155x5
155x5

- This was the first real ATF squat workout I've done. I'm addicted now :). Adding another 10lbs next week.

Incline leg press
270x10
270x8
230x10

Seated leg curls
110x10
175x12
175x15

EZ bar curls ("+" means bar plus listed weight)
+20x10
+40x5
+50x5
+50x5
+50x5
+50x5
+50x5

- Felt fairly easy, so I'll try to add another 5lbs next week.

Alternating DB hammer curls
25'sx8 (each arm)
25'sx8
25'sx8

- Seems like my left arm is noticably weaker than my right, because it starts to get tired a rep or two sooner than my right one... hmm.

Cable rope crunches
110x10
170x10 (stack)
170x10

Today's workout was great. I like lifting in the mornings a lot more now. Obviously there's a BIG difference when I get up, chug a couple cups of coffee and a whey+dex shake, and lift 30-45 minutes later as opposed to waking up and eating some oats+whey, driving for 2 houurs, and then lifting (like I did yesterday). I had a lot more strength during today's workout, and I didn't get any headaches since I had the coffee this morning. Now I have all day to sit around and veg in front of the computer and tv. :)

I also wanted to note that I'm not taking any supps anymore... I was on ETS, thermocin, creatine, and ALA, but I stopped it all. I'm not a responder to creatine, and I don't need the ETS as long as I get enough sleep (I had 8.5 hours last night). I can save money on ALA by switching back to brown rice and sweet potatoes. Now I'm down to the basics - whey and dex (for pre/post workout) multi, and fish oil. If I notice my joints starting to ache later on, I'll grab some microlactin powder since it's pretty cheap in bulk.

Weight: 180 lbs (holding a little water weight)

Diet
Total: 2575
Fat: 90 814 32%
Sat: 24 217 9%
Poly: 7 59 2%
Mono: 12 104 4%
Carbs: 211 760 30%
Fiber: 21 0 0%
Protein: 241 963 38%

McIrish
05-16-2006, 10:12 AM
hey really solid deads lately, J. Way to stick to the diet, too!

kad
05-16-2006, 01:07 PM
Thanks McIrish :)

kad
05-17-2006, 09:52 AM
This morning I was 178.5 lbs, my waist is down to 35.5", and I'm getting visibly leaner in the midsection. I'm pretty happy :). No HIIT today. I need a rest day, because DOMS is still lingering from the last couple days' workouts. I've been getting more sleep lately, which is cool. I slept for 9.5 hours last night, heh.

Anyway, no big plans for today, other than I need to apply for a couple more jobs and go apartment hunting. I have to be out of my place by May 31st, so I kind of need to find a job and an apartment between now and then. The hunt is on.

Diet
Total: 2349
Fat: 91 820 36%
Sat: 19 171 7%
Poly: 12 109 5%
Mono: 24 212 9%
Carbs: 158 504 22%
Fiber: 32 0 0%
Protein: 245 978 42%

edit: The above is useless, because I cheated tonight with a couple of oatmeal cookies, some ice cream, and a few brownies my gf made... dangit.

kad
05-18-2006, 10:10 AM
Vertical Push/Pull, Calves

Guide
warmup set
working set
personal record (pr)

Chins
BWx10
BW+25x5
BW+25x5
BW+25x5
BW+25x5
BW+25x4.5

Pulldowns
150x8
160x8
170x8

Standing BB military press
45x10
65x8
95x6 <- too many warmup sets
105x5
105x5
105x5
105x5
105x5

Standing DB lateral raises
20'sx8
25'sx8
25'sx8

Hammer seated calf raises (plate loaded)
90x15
140x11
90x12
90x12

Decent workout. Wasn't feeling the same level of intensity as I do when I do squats or deads, but it was still good.

edit: uber strict, clean dieting sucks.

kad
05-19-2006, 09:35 AM
Hamstring dominant legs, triceps

SLDL's
135x10
225x6
275x5
275x5
275x5
275x5
275x5

GM's
45x10
135x8
155x8
155x8

Squats
45x10
135x15
135x15 - fried

EZ bar skull crushers
Bar+20x10
+40x8

Dips
BW+35x5
BW+25x5
BW+25x5

Rope cable pushdowns
100x8
110x7
100x8

SLDL's and GM's felt good. I'm getting a little more comfortable with GM's, and I'm starting to understand more what the different stances in either SLDL's or GM's target. A guy I used to work with was telling me to use a narrow stance if you're trying to target your hamstrings more, so I did on the last set of GM's. I had already used a narrow stance on SLDL's, but I figured I'd vary it a little with GM's (before he mentioned that)... not sure if that's a good idea or not mid-workout, but whatever. Anyway, the squats wore me out, so the rest of my workout kind of suffered. Still got a decent tricep pump though. :cool:

Diet *should* be clean today, unless I eat pizza when I go to my parents' house tonight (my brother's graduation is tomorrow morning). Might not be as clean tomorrow and Sunday since I'm not coming back to my place until Sunday afternoon, but I'll try my best.

Diet (actual)
Total: 3473
Fat: 119 1069 31%
Sat: 26 232 7%
Poly: 10 90 3%
Mono: 22 194 6%
Carbs: 377 1416 41%
Fiber: 24 0 0%
Protein: 243 971 28%

edit: pizza rules :D

kad
05-22-2006, 10:36 AM
Horizontal Push/Pull

Guide
warmup set
working set
personal record (pr)

Deads
135x10
225x5
245x5
275x5
295x5 (w/ straps)
275x5 (w/ straps)

Hammer T-bar rows
45x10
95x8
95x8
120x8

Bench
45x10
135x8
155x6
185x5
175x5
175x5
175x5

DB low incline bench
50'sx8
50'sx8
45'sx8

Not bad, but I got worn out quickly. Not as worn out as the last time I drove back from my parents' house in the morning a couple of weeks ago though, because I had a dex+whey shake about 30 minutes before the workout this time. Bench was feeling strong, but my wrist started to ache, so I didn't do the last 5x5 set. I hope my old wrist fracture isn't coming back to haunt me.

Diet was clean yesterday except for the DQ double cheeseburger for dinner, but calories were still well within my target for an off day. I dropped the carbs almost completely yesterday to let my body get rid of some of the bloat from Saturday.

Yesterday's fitday:
Total: 2294
Fat: 142 1274 56%
Sat: 53 475 21%
Poly: 15 136 6%
Mono: 28 253 11%
Carbs: 52 172 8%
Fiber: 9 0 0%
Protein: 206 823 36%

Today's diet should be clean, but not quite on target meal plan wise, because I have to go get groceries. I might edit and post up the fitday later.

kad
05-24-2006, 11:06 AM
Quads, calves, biceps
Warmup: 2 minutes bike

Squats
45x10
135x10
135x10
185x6
205x4
225x5
225x5
245x5

LifeFitness standing calf machine
175x10
275x10
275x10

Incline leg press
3ppsx8
3ppsx8
3pps+50x8 (new 8RM)

Curl bar curls
BAR+20x10
+40x10
+50x8 (failure)
+40x10

Cardio - 10 minutes bike @ level 3

I didn't lift yesterday evening, because I was waiting on a phone call that never came about a potential job, and ended up going out to eat with some friends anyway. So, I just pushed my quad workout back to this morning.

Squats felt really strong, all were at or below parallel. Adding the extra warmup set at 135 helped me get going a little better. Afterwards some old guy was using the leg press with 90lbs and talking to some other old guy at the same time, so I had to wait and do calf raises instead. Probably a good thing too, because I set a new 8RM on the leg press. :D

Diet
edit: just kidding.

kad
05-25-2006, 08:48 AM
Well, it looks like I'll be moving back in with my parents for a while this summer, because I don't have a job yet and I can't afford an apartment. I'm still waiting on the two IT jobs I interviewed for to call me back with a yes or no, which really sucks. I could be waiting for another 2-3 weeks still. So, my diet and lifting could be sketchy for the next couple of months. I'm going to focus on eating as clean as possible so I don't get fat, and stay as active as I can. I'm going to see about getting a one month membership while I'm living at home, but if I can't I'll just pay by the visit and hit a full body routine a couple times a week or something. I'll still be posting updates in here every once in a while, but I'll be gone on vacation the week after next and won't be back until the 12th of June. Later.

kad
05-25-2006, 03:39 PM
Vertical Push/Pull

Chins
BWx10
BWx10
BW+25x6
BW+25x5.5
BW+35x3.5

Parallel bar dips
BWx10
BW+25x8
BW+35x5
BW+45x4

Standing BB military press
45x10
65x10
95x8
115x6

Short and sweet.

kad
05-26-2006, 09:30 PM
Man, my diet has sucked this week. I think it's partly due to knowing that I'm not going to be able to stick to a constant training routine for a while after this week, but I can't let myself fall back into the yo-yo dieting trap. I've been there before, and it's hard to get out of. I was doing good for a while, but I think I've eaten out or had fast food every day this week. Complete garbage.

It's time I put an end to this, so I'm going to strive to stick to a clean diet from now on. By the way, "clean" for me means nothing processed - all natural whole food, and not combining carbs and fats in any one meal. Both of which I've done a lot this week, unfortunately. I'm extremely bloated and feeling fatter, and I was already holding about 4lbs of water before I ate most of a large pizza this evening by myself (there were two slices left before I quit). This is how I got fat in the first place, so I'm pretty upset with myself. Time for me to get off my butt and do something about it.

I also skipped today's workout, because I took my gf home to her parents' house because she's going on vacation this week with her brother and some other people. So I was out of town for a while, and the rec center closes at 8pm during the week, so I wouldn't have had time to make it over there after eating when I got back. Anyway, I'm just going to push the workout back to tomorrow. I'll update again after the workout. I'm feeling better now that I got all that off my chest. :)

Diet - pizza day!
Total: 3884
Fat: 181 1632 44%
Sat: 57 511 14%
Poly: 3 29 1%
Mono: 2 14 0%
Carbs: 320 1153 31%
Fiber: 31 0 0%
Protein: 226 906 25%

diesel_dan
05-26-2006, 09:36 PM
Most of a large pizza? You crazy rebel you! Lol naw man, I wouldn't sweat that or the workout. Just focus and get back on track. Also just curious if you see this and can answer before I check the other posts in your journal and maybe find an answer, why won't you be able to stick to a routine for awhile?

kad
05-26-2006, 09:48 PM
See 4 posts above right before yesterday's workout. :)

I'm moving back in with my parents for a little while next Wednesday, and I'm going on a cruise the week after next, so nothing will be consistant for at least two weeks. Hopefully the week after that things will start falling back into place. Thanks for the support. :)

diesel_dan
05-26-2006, 09:57 PM
No problem man. Taking some time off might do you some good. I know some time off every once in awhile does me wonders. Going on a cruise? Should be fun. Where do you plan on going? I'll be going down to the Bahamas this summer (hopefully), will have to see what the hurricanes are doing (suposed to be a bad year for em). Well man good luck with everything, I'll be sure to check back in and see how things are going when you get back on track.

kad
05-27-2006, 02:09 PM
Hamstring dominant legs, abs

Romanian Deads
135x10
185x5
225x5
245x5
275x5
295x3 (grip failed :()

Nautilus seated leg curls
140x8
190x8
235x8

Nautilus seated leg extensions
140x15
140x15
155x15

LifeFitness standing calf machine
175x12
235x12
255x12

Decline situps
BWx10
BW+45x12
BW+45x10

Great workout. Too bad I couldn't pull 295x5 on RDL's, oh well. I think my core is getting stronger at least, because situps with a 45 are getting easier, heh. BGB calls for triceps today as an accessory, but I already did dips the other day so I skipped tri's. I think I'm going to hit a full upper/lower split on Monday and Tuesday next week since I'm moving home on Wednesday. I'm dreading not lifting for a couple of weeks... I know I'm going to go stir crazy. I might just have to cut down a tree in our woods at home and chop it up into logs to deadlift, haha. And find a tree to do chins off of... ;)

Diet
Total: 4049
Fat: 152 1364 35%
Sat: 46 412 11%
Poly: 10 92 2%
Mono: 19 167 4%
Carbs: 376 1318 34%
Fiber: 46 0 0%
Protein: 302 1209 31%

edit: finished off the cheat week with taco bell tonight. :rolleyes:

KevinStarke
05-27-2006, 02:31 PM
Strong RDL's man sucks about the grip though.

kad
05-28-2006, 07:10 PM
KevinStarke - Thanks man. I'm thinking about getting some CoC grippers sometime.

So, I'm not going to be able to lift any this week after all. I forgot that the rec center is always closed on holidays, so it'll be closed tomorrow. And I'm moving home on Tuesday now, not Wednesday, so I won't have time to get a workout in on Tuesday since I'll be packing and loading stuff all day. It sucks. :(

Diet
Total: 2266
Fat: 131 1177 53%
Sat: 23 203 9%
Poly: 17 149 7%
Mono: 53 473 21%
Carbs: 95 330 15%
Fiber: 13 0 0%
Protein: 182 727 33%

A little high on the fats, because I cooked some chicken and fried rice for dinner and used a lot of olive oil, heh.

KevinStarke
05-28-2006, 07:43 PM
Do it man they are awesome, built my forearms up and I dont care what anyone says about there not being any carryover to static strength since using them I can hold on to 500+ lbs no problem.

kad
05-28-2006, 10:04 PM
Sounds good to me. I might order some in a couple of weeks if I'm able to get to a gym on a regular basis again.

kad
06-12-2006, 07:01 AM
It's been a while since I've updated this thing. I moved back home a couple weeks ago, and last week I went on a 5 night cruise with my family to Key West, Cozumel, and Belize. It was our first cruise, and my first vacation since I graduated highschool. It was a much needed vacation and relieved a lot of stress. The food was awesome, and I ate way too much every day... luckily I didn't gain a single pound :D. We're back now, and I'm ready to get back on my normal diet after a week of stuffing myself.

I found a local gym I can sign up with for a month at a time, since I don't know how long I'll be home for this summer. So I'll finally be able to get back to lifting on a consistant basis, at least for a little while. I'll post again later this evening after lifting.

kad
06-12-2006, 03:51 PM
Chest

DB bench
30'sx10
40'sx10
50'sx8
60'sx6
65'sx5

DB incline bench
55'sx8
55'sx5 or 6, I forgot

DB incline flyes
30'sx10
30'sx10

Cardio - 10 minutes LISS bike

The gym I joined for a month wasn't exactly a hardcore freeweight gym. It's got a ton of machines packed really close together, and a few benches and a dumbbell set lining one wall. Only one flat barbell bench, that was in use when I got there, so I had to resort to DB's for everything today. At least there's a squat rack and a platform, but I'll probably do my deads off the floor like I always have. Oh well, it's only temporary, and I'm willing to improvise with whatever I've got.

Diet
Total: 1767
Fat: 67 607 35%
Sat: 14 127 7%
Poly: 10 91 5%
Mono: 22 194 11%
Carbs: 89 280 16%
Fiber: 19 0 0%
Protein: 206 826 48%

I don't have any dex right now, so I'm using bananas for post workout... which I know isn't the best idea, but it should be ok. The rest of my diet should be pretty stable for now until I start work, then I might have to revert back to 4 meals/day and up the cals in each meal. Cals were a little low today, so I'm gonna have to up the fats to make up for the lack of carbs tomorrow. It feels good to be back into the swing of things.

edit: Fell asleep and missed a meal later last night, oh well. I don't really have much of an appetite lately, because it's so hot outside right now, so it's all good.

kad
06-13-2006, 05:06 PM
Back

Deads
135x10
185x8
225x6
275x5
295x5
295x4 (grip :()

Chins
BWx10
BWx10
BWx6

Seated cable rows
120x10
130x10
140x8

Cardio - 10 minutes bike

Other - stretching

Diet
Total: 2280
Fat: 91 816 37%
Sat: 22 198 9%
Poly: 7 60 3%
Mono: 12 104 5%
Carbs: 145 490 22%
Fiber: 22 0 0%
Protein: 223 893 41%

First time doing deads in over two weeks, and they felt great. I can tell my grip strength is the limiting factor now, because I knew I had more reps in me with 295. I'm going to look into some grip trainers soon when I start work and get paid. The rest of the workout was good. Diet has been a little better today, except I shouldn't have combined whole eggs and oats for breakfast this morning... bloated like crazy. I'm still experimenting with less than 6 meals/day. The bloat from the weak of cheating on the cruise is still coming off, and I'm dropping more water. I can see the creases in my torso coming back when I flex. Booyeah!

kad
06-14-2006, 11:29 AM
HIIT
Ran some sprints out at the street at the bottom of my driveway this morning. It's a slight incline until the base of the hill that leads up to the next street, so I stopped before the big hill. I ran 10 intervals, sprinting for roughly 10-15 seconds and walking back to where I started. I just walked back up my driveway for a cooldown and stretched afterwards.

My weight was hovering right around 179 lbs this morning. I haven't been this low for almost 4 weeks, so it's a good feeling. With my water weight gone I should be around 178 by the end of the week.

Diet (estimated)
Total: 1979
Fat: 82 738 39%
Sat: 23 207 11%
Poly: 7 64 3%
Mono: 14 127 7%
Carbs: 93 289 15%
Fiber: 21 0 0%
Protein: 211 843 45%

Cals may be a little low, but I'm not hungry. Like I said, I don't have much of an appetite in the summer heat right now...

kad
06-15-2006, 01:16 PM
Shoulders/Arms

DB shoulder presses
25's x 10
35's x 10
45's x 8
45's x 7
45's x 6

DB lateral raises
15's x 10
20's x 10
20's x 8

DB rear delt raises
25's x 10
25's x 8

Curl bar curls S.S. w/ Skull crushers
40 x 10 / 40 x 10
50 x 10 / 50 x 10
50 x 10 / 50 x 10
60 x 8 / 60 x 8

Alternating DB curls
25's x 8 (each)
25's x 6

Cable pushdowns
80 x 10
100 x 10

Cardio - 10 minutes bike

Other - Stretching

I was lacking intensity today, because my gf and I are breaking up, and I'm pretty bummed about that... :(

Diet (estimated)
Total: 2132
Fat: 76 686 33%
Sat: 19 167 8%
Poly: 8 75 4%
Mono: 17 154 8%
Carbs: 157 583 28%
Fiber: 12 0 0%
Protein: 196 783 38%

kad
06-16-2006, 02:38 PM
Legs

Squats
45 x 10
135 x 10
185 x 10
205 x 10
225 x 8
245 x 4

SLDL's
135 x 10
185 x 8
225 x 6
275 x 5

Incline leg press
3pps x 10
4pps x 8

Incline calf presses
4pps x 15
5pps x 12
5pps x 10

This was the first leg workout I've had in ages. It took me a while to get going, but squats should be better next time. The rest of it was actually pretty decent. In other news, I saw my gf yesterday and we talked for a long time last night, and we broke up. We're still good friends, which I'm glad for. Breaking up sucks, but I'll be alright eventually.

kad
06-17-2006, 08:58 AM
I really need to get back on track with my diet, since I've had a cheat meal the last two days in a row. Thursday night I had a double cheeseburger and large fry, and last night my parents took me out for mexican. I'm not helping myself any, and the cruise set me back more than I thought - my waist was at 37" this morning. It was 35.5" before I stopped going to the gym and came home about a month ago. I've GOT to stay on track and not let anything get in my way. The only way I can effectively manage my diet is with 5-6 meals/day, so I'm trying to stick to that plan. I guess I'll just have to get up a little earlier in the mornings for breakfast. I'm going to go run sprints in a little bit, and I guess just hang out for the rest of the day. Later.

kad
06-17-2006, 10:02 AM
HIIT
Sprints
Intervals: 10 sec sprint, 50 sec rest/walk
Total: 15 intervals, plus 1 minute cooldown walk

Other - stretching

I took my Timex Iron Man watch I got a while back with me earlier when I went out to run sprints, and it has an interval timer on it, so I actually timed everything today for once. The incline sprints are getting easier, so I bumped it up to 15 intervals today. Next time I'm either going to add 5 more sprints, or adjust the intervals. I'm not sure which yet.

Diet (approximate)
Total: 3156
Fat: 141 1270 41%
Sat: 32 285 9%
Poly: 27 246 8%
Mono: 49 440 14%
Carbs: 234 829 27%
Fiber: 27 0 0%
Protein: 250 999 32%

edit: munched on some peanuts for a while tonight, heh

kad
06-20-2006, 03:47 PM
Push

DB bench
35's x 10
45's x 8
65's x 5
65's x 5
65's x 5

DB incline bench
55's x 5
55's x 5

Seated DB shoulder press
45's x 5
45's x 5

DB lateral raises
25's x 5
30's x 5

Parallel bar dips
BW x 6
BW x 5

Cable rope pushdowns
110 x 6
120 x 6

Well, my gf and I worked things out and we're back together, because we still love each other. I still have some issues to work out here at home, and I was a little preoccupied yesterday, so I didn't make it to the gym. So, I'm shrinking the week down to a 3 day push/pull/legs split just to sort of get by. I also started a full time job today that I should be keeping for the rest of the summer (or until I hear from both of the part time jobs I applied for where I go to school), and I'm still getting used to the schedule. I need to take a cooler with me to work tomorrow so I can pack food, because the tuna I took today was bad before I got to it at lunch time since I left it out in the car all day. Anyway, enough rambling.

Diet (estimated)
Total: 2225
Fat: 85 767 36%
Sat: 18 159 7%
Poly: 13 121 6%
Mono: 33 296 14%
Carbs: 146 493 23%
Fiber: 22 0 0%
Protein: 222 888 41%

kad
06-21-2006, 03:36 PM
HIIT
Sprints
10 sec sprint, 50 sec rest/walk
15 intervals total, cooldown

I weighed in at 179 lbs this morning, and my waist is back down to 36.5". I'm hoping I'll be down to 178 lbs and roughly 36" by the end of the week. Losing water and bloat after a week of cheating sucks.

Diet (approximate)
Total: 2435
Fat: 87 784 33%
Sat: 23 210 9%
Poly: 11 100 4%
Mono: 23 205 9%
Carbs: 149 521 22%
Fiber: 19 0 0%
Protein: 259 1037 44%

jordonwuff
06-22-2006, 12:21 AM
Great journal, just started reading it. Good progress and lifts... And it's alright if you had 2 cheat days in a row I'm going on my cut the 1st of July and I'm sure I'll cheat more than I want.. Atleast you aren't quitting. Gratz on the progress

kad
06-22-2006, 03:35 PM
Pull
Deads
275 x 6 <-- bump up to 295 or 305 next time
315 x 5
335 x 1 (grip)

Pulldowns
180 x 6
190 x 6

BB bent over rows
155 x 5
165 x 4.5

Standing curl bar curls
70 x 6
80 x 4

Decent workout. Deads wiped me out, my shirt was soaked at the end of them. I think I'll take my straps next time so I can knock out a set at 335, since my grip is still holding me back a little. At least I had enough in me for a set of 315 today. I also decided to do more of a Max-OT style training for now, which everyone knows is 2-3 sets at 4-6 reps, all to failure. I'm not going to include my warmups, since they'll be the same every time (at least while I'm cutting and not concentrating on gaining any strength).

Diet (edited)
Total: 2423
Fat: 88 789 34%
Sat: 18 161 7%
Poly: 7 67 3%
Mono: 20 182 8%
Carbs: 155 541 23%
Fiber: 20 0 0%
Protein: 246 983 42%

jordonwuff - thanks man!

kad
06-23-2006, 04:26 PM
Legs, Abs
Squats
Warmups - 135 x 10, 185 x 6, 225 x 5
245 x 5
255 x 5

Incline leg press
Warmup - 4pps x 6
5pps x 5 (PR)
5pps x 4

SLDL's
Warmup - 135 x 10, 225 x 8
315 x 5
305 x 5

Seated leg curls
Acclimation - 200kg x 6
240kg x 6
250kg x 6

Seated calf raises
Warmup - 2 plates x 6
3 plates x 7
3.5 plates x 5

Hanging leg/hip raises
BW x 12
BW x 10

Today's workout was great. I've been getting a lot of sleep lately, so I've had a lot of energy in the gym, even while I've been lifting without any carbs in me. I'm feeling pretty good about my training. I also finally broke my 178lb plateau this morning too - I weighed in at 177.5 lbs! I'm noticably getting leaner and leaner every day, which is awesome. I don't think the little mini cheats I've had this week are hurting me, because I didn't go overboard with the carbs - I'm finally realizing that the carbs are what make or break my progress.

Diet
Total: 2395
Fat: 87 781 34%
Sat: 19 173 8%
Poly: 13 119 5%
Mono: 38 339 15%
Carbs: 147 508 22%
Fiber: 20 0 0%
Protein: 255 1018 44%

jordonwuff
06-23-2006, 08:10 PM
Gratz, keep up the great work

kad
06-24-2006, 08:36 AM
Stats update
Weight: 176.5 lbs

Chest: 42.5"
Arms: 14.25" :(
Forearms: 11.25" / 11.5" (L/R)
Waist: 35.5"
Quads: 22.5"
Calves: 14.5" / 15" (L/R)

At least my waist is shrinking, and nothing else is. I can't wait until my first bulk... my arms need to GROW. Well, everything needs to grow too, but especially my arms, heh. I'm taking a day off and not doing any HIIT today, because I don't want to drop the weight too fast - I've already dropped 2 lbs this week, not including water weight.

Diet (estimated, cheat day)
Calories: 3250
Protein: 220g
Carbs: 300g
Fat: 130g

kad
06-26-2006, 04:17 PM
Chest/Triceps

BB bench
185x4 (weak)
175x5

Incline BB bench
155x6
155x5

Incline DB bench
50'sx6
55'sx6

Skull crushers
70x6
70x6

Cable rope pushdowns
120x5
120x5

I liked this one better since I decided to split shoulders off on a different day starting this week. It felt like too much in one workout last time. My routine is going to look like this for a while, which I guess is more a bodybuilding split than anything.

Day 1: chest, triceps
Day 2: back, biceps
Day 3: HIIT sprints
Day 4: shoulders, traps
Day 5: legs, abs
Day 6: HIIT sprints
Day 7: Off

Diet
Protein: 236g
Carbs: 102g
Fat: 91g
Calories: 2171

kad
06-27-2006, 04:28 PM
Back/Biceps

Pulldowns
190x6
200x5 (+10)

Seated cable rows
170x6
190x5

30 minutes later...

Deadlifts
315x5
305x5

Barbell curls
70x5
60x6

Alternating DB hammer curls
25'sx5 (each)
25'sx5

Man, I've decided to leave that gym after my month membership runs out. They only have one squat rack, one each of flat/incline/decline bench, a seated shoulder press bench, and a dumbbell rack along one wall for their "free weight" section... the rest is about a hundred machines crammed really close to each other in the rest of the floor. It's really annoying, because almost every single time I've gone to do X workout there's been someone there already using the squat rack/bench/whatever I'm about to use. I literally had to wait 30 minutes today for three guys to get finished with their squats, taking nearly 5 minutes between each set to chat, get water, rewrap their knees, talk on their phones, whatever. Argh.

Diet
Total: 2024
Fat: 74 669 33%
Sat: 10 94 5%
Poly: 7 63 3%
Mono: 20 180 9%
Carbs: 137 518 26%
Fiber: 8 0 0%
Protein: 203 811 41%

kad
06-28-2006, 03:01 PM
HIIT

Sprints
Same as always, incline sprints out on the street at the bottom of my driveway.

10 sec sprint, 50 sec walk/rest
15 intervals/minues total, 1 minute cooldown, stretch, done.

Diet
Total: 2458
Fat: 98 883 36%
Sat: 15 136 6%
Poly: 11 95 4%
Mono: 30 273 11%
Carbs: 122 443 18%
Fiber: 11 0 0%
Protein: 277 1107 45%

Somewhat approximate... went a little high on the protein/fat today for some reason. I'll fix that tomorrow.

kad
06-29-2006, 04:08 PM
Shoulders/Traps

Standing BB military press
Warmups: 45 x 10, 45 x 10, 65 x 8, 95 x 6
115 x 6
125 x 5

Standing DB front raises
Warmup: 20's x 6
20's x 6
25's x 6

Standing DB lateral raises
25's x 6
25's x 5

BB shrugs
Warmups: 135 x 10, 185 x 8
225 x 6
245 x 6

BB upright rows
Warmup: 40 x 10, 60 x 6
80 x 6
80 x 6

Shoulders is one of my favorite workouts for some reason. It isn't nearly as intense as working legs or back, but it's fun. I haven't done military presses in a while, and it looks like I haven't lost any strength there, or in any of the other lifts. Unfortunately I forgot to take my two whey shakes to work with me today for snacks, so I skipped meals 2 and 4, and had a chicken caesar salad from a deli place for lunch with my coworkers, instead of the chicken salad I took with me. I doubt it hurt me much.

I was down to 176 this morning, and I'm thinking I still have another 8-10 lbs to lose before I see my abs, since my waist is still at around 35.5". I'm getting more and more cut around my upper torso (arms/chest/lats area) and legs, so I know I'm making progress. I've just gotta keep my diet clean and watch the carbs.

Diet (estimated because of the caesar salad)
Total: 2223
Fat: 119 1070 50%
Sat: 27 246 11%
Poly: 0 2 0%
Mono: 0 0 0%
Carbs: 128 470 22%
Fiber: 10 0 0%
Protein: 152 607 28%

Protein was a little too low, fats were too high. I'm going to start to experiment with 4 meals a day now and see if I can manage with that, so I don't have to worry about taking meals to work. It's hard to get away at random times of the day to grab a snack while I'm busy doing network technician stuff right now. We'll see.

kad
06-30-2006, 05:57 PM
Legs/Abs

Squats
Warmups: 135x10, 185x8, 225x6
245x6
245x6

Incline leg press
Acclimation: 5pps x 2 <- not feeling it today...
4pps x 6
4pps x 6

SLDL's
Warmups: 135x10, 225x6
275x6
275x6

Seated leg curls
240kg x 6
250kg x 6

Seated plate loaded calf raise
Warmups: 90x10, 135x8
180x6
180x6

Hanging leg/hip raises
BWx12
BWx10

For some reason I wasn't feeling it on the leg press today, because I could barely handle 5pps. I also wasn't feeling the SLDL's either, because I was barely pulling 275 for the two sets of 6. Weird. Oh well. It was still a decent workout all around. I was down to 175 this morning, I'm hoping tomorrow I'll be between 174 and 175 tomorrow morning. I think what's helped me a lot lately is working all day now. I'm staying more active, so I'm burning calories all day instead of just sitting in a chair in front of a computer. I just hope the gym is open on the 4th next week...

Diet
Total: 2537
Fat: 107 964 39%
Sat: 18 159 6%
Poly: 11 100 4%
Mono: 31 280 11%
Carbs: 145 514 21%
Fiber: 17 0 0%
Protein: 246 982 40%

Just a tad high in the fats and cals. No big deal though, I'm still under maintenance.

kad
07-01-2006, 06:33 AM
Stats Update

Weight: 174.5 lbs

Waist: 35.25"
Chest: 42.5"
Arms: just over 14"
Forearms: 11.25"/11.5" (L/R)
Quads: 22.5"
Calves: 14.5"/15" (L/R)

Everything's coming along quite nicely. I'm not losing muscle anywhere according to my measurements, and my waist is still shrinking, slowly but surely. My arms are slightly smaller than last week, but they look a little leaner than last week, so I'm sure I haven't lost any muscle there. I'm becoming visibly leaner all over every day. If I had to estimate, I'd give it another 4 or 5 weeks at this rate before I'm at 10% or lower.

Today's my cheat meal day, but I'm going to try not to go overboard like I did last weekend and eat a ton of pizza - it just got me 4 lbs of water weight that took me until Wednesday to get rid of. I'm not going to do HIIT today, because again, I've already dropped 2lbs this week and I don't really feel the need for it. I'm going to take the day off, and I may run sprints tomorrow to get a kickstart on getting rid of the water weight from my cheat before next week. Later.

Diet (edited in)
Had four eggs and a whey shake for breakfast, 3 slices of pepperoni pizza for lunch, and a beef chimichanga, beens and rice, and chips and cheese dip for dinner tonight. Not too overkill. :)

kad
07-02-2006, 04:08 PM
Off day

Diet
m1: 5 eggs
m2: 2 scoops of ON 100% whey, 1oz almonds
m3: chinese
m4: 3 slices of leftover pizza

I love carbing up on the weekends. Now that my cravings are out of the way, it's back to low carb dieting all next week. Yippee.

Built
07-02-2006, 04:10 PM
just getting caught up here - this is great, Jordan! Looks like your cut has been working really well for you!

kad
07-02-2006, 05:23 PM
Built - yeah it has, thanks! My diet hasn't been 100% perfect, especially on the weekends, but I'm seeing results. My goal this week is to tighten my diet up more, and be more consistant with it. Oh, and that' s an a in my name, not an o. :)

kad
07-03-2006, 04:38 PM
Back/Biceps

Deads
Warmups: 135x10, 185x8, 225x6, 275x3
315x6
335x5 (PR) <- HECK YEAH!

Chins
Warmup: BWx10
BWx8
BWx6

BB bent over rows
Warmup: 95x10
135x6
135x6

Curl bar curls
Warmups: 40x10, 40x8
70x6
70x6

Alternating DB hammer curls
25's x 6 (each)
25's x 5

So I started taking my ECA again today (Dymatize DymaBurn Xtreme) after a week or so off from caffeine, and hit the gym after 4 meals and 3 liters of water like I normally do. I had all the energy in the world. I took a little longer to warmup for deads, and nailed two awesome heavy sets with a PR! I almost vomited locking out the fourth rep at 335, and I still found a fifth rep in me. That freaking ruled. The rest of the workout was good too. My shirt was completely soaked at the end of it, heh.

I think I'm going to keep back day at the beginning of the week now and get it over with first, since it's my heaviest workout, and back day and leg day help me shed the most water weight. My diet was / will be perfect today at least, and like I said, my goal is to tighten it up for the rest of the week.

Diet
Total: 2534
Fat: 104 939 39%
Sat: 25 226 9%
Poly: 12 105 4%
Mono: 25 222 9%
Carbs: 117 416 17%
Fiber: 13 0 0%
Protein: 271 1083 44%

Just a tad high in the protein and fat departments, cals are fine though.

AM weight: 177.5 lbs (3 lbs of water weight)

kad
07-04-2006, 02:17 PM
Chest/Triceps

BB bench
Warmups: 95x10, 135x8, 155x6
175x5
170x5

Incline BB bench
155x6
155x5

Incline DB bench
55's x 6
55's x 5

Skull crushers
Acclimation: 60x3
70x6
70x6

Cable pushdowns
120x6
120x5

Good workout, but it seems my benching is getting weaker. I can barely manage with 175. And for some reason, my incline bench is staying the same. Weird. Oh well, on to the next one.

Diet
Total: 2498
Fat: 106 954 40%
Sat: 19 172 7%
Poly: 15 139 6%
Mono: 30 272 11%
Carbs: 132 457 19%
Fiber: 17 0 0%
Protein: 246 984 41%

AM weight 176.5

kad
07-05-2006, 03:20 PM
HIIT

Sprints (low incline hill)
Intervals: 10 sec sprint, 50 sec rest/walk (timed)
15 intervals total, 1.5 minute cooldown

Other - full cooldown stretching

Yet another great HIIT workout. 15 minutes seems to be my sweet spot. I'm completely soaked and breathing pretty hard afterwards. It seems like I get a second wind around the 10th sprint, and the last 3 or 4 are 110% effort or something... absolutely crazy.

Diet
Total: 2423
Fat: 98 883 38%
Sat: 19 171 7%
Poly: 15 139 6%
Mono: 28 253 11%
Carbs: 126 439 19%
Fiber: 16 0 0%
Protein: 249 996 43%

AM weight - 174.5 lbs

kad
07-06-2006, 03:38 PM
Shoulders, Traps, Abs

Standing BB military press
Warmups: 45x10, 65x8, 95x6
115x6
115x5

DB lateral raises
25's x 6
25's x 6

DB rear delt raises
Warmup: 25's x 6
30's x 6
30's x 5

DB shrugs
Warmups: 60's x 10, 80's x 8
100's x 6
100's x 6 <- apparently the most my grip would allow for

Kneeling cable crunches
Warmup: 120x10
170x12 (stack)
170x10
170x10

I'm not sure if some of you read it or not, but yesterday I posted a rant that I was tired of cutting and wanted to start my bulk early. I thought about it some more after and deleted the post, because I'm still progressing on my cut. So why quit? My abs are becoming more visible every day. My forearms were looking pretty jacked after my workout today, too. All I need to do is actually eat some solid carbs in my second post workout meal and I'll be alright.

Today's workout was good. I'm still using about the same weight as always for my shoulder workouts, so I'm not losing any strength there. I decided to use dumbbells for shrugs today, because I got tired of racking myself with the barbell every time I did shrugs with it, heh. I also did abs today, because my leg workout (scheduled for tomorrow) is already long enough as it is with 5 exercises.

Diet
Total: 2345
Fat: 82 741 32%
Sat: 21 186 8%
Poly: 15 135 6%
Mono: 27 239 10%
Carbs: 150 554 24%
Fiber: 11 0 0%
Protein: 250 1001 44%

Edit: need more fiber.

AM weight - 174 lbs

Stumprrp
07-06-2006, 04:33 PM
very nice progress Jordan.

kad
07-06-2006, 05:28 PM
Thanks Stump. :)

kad
07-07-2006, 04:48 PM
Legs

Squats
Warmups: 135x10, 185x8, 225x6
245x6
245x5

SLDL's
Warmups: 135x10, 225x8, 275x4
315x4
305x4

Seated calf raises
Warmup: 90x10, 135x8
180x6
185x6

Squats took a little long today because I was working in with someone else, so my workout was nearing an hour after everything. At least I'm going deeper with 245 now. My legs were fried after squats and SLDL's, so I skipped leg presses and leg curls today. Good workout all around though. SLDL strength dropped ever so slightly from last week, but not enough to cause alarm.

Diet (edited)
Total: 2407
Fat: 83 744 32%
Sat: 21 185 8%
Poly: 12 112 5%
Mono: 19 171 7%
Carbs: 159 576 25%
Fiber: 15 0 0%
Protein: 255 1018 44%

AM weight - 172.5 lbs
Somehow I dropped another 1.5 lbs of water weight overnight. Most likely because of the extra 2L of water I drank yesterday.

Ammotroop
07-07-2006, 04:57 PM
Dude you are making great progress. I am bulking and weighed in at 210 today. Thats almost 10 pds in a 5 weeks! I know I am getting stronger, but for some reason I hate gaining weight. As soon as I hit 220 I am starting my cut, win lose, or draw. Hopefully I will make the same sort of progress as you. Your not doing any Cardio other than HIIT?

kad
07-07-2006, 05:26 PM
Dude you are making great progress. I am bulking and weighed in at 210 today. Thats almost 10 pds in a 5 weeks! I know I am getting stronger, but for some reason I hate gaining weight. As soon as I hit 220 I am starting my cut, win lose, or draw. Hopefully I will make the same sort of progress as you. Your not doing any Cardio other than HIIT?
Thanks, looks like you're making some good progress too. Just keep doing what you're doing, you'll get there. I'm not doing any cardio at all right now, just one HIIT session a week on Wednesdays in place of lifting. I'm letting my diet do the work until I stall out before I add cardio (which I don't think will happen anytime soon since I'm still losing about 2lbs/week). It really *is* almost all in the diet. ;)

kad
07-08-2006, 06:40 AM
Stats Update
Time for that weekly stats update again. All measurements are cold flexed as always, except waist.

Weight: 171.5 lbs

Chest: 42.5"
Arms: 14"
Forearms: 11.25"/11.5" (L/R)
Waist: 34.75"
Quads: 22.5"
Calves: 14.5"/15"

Looks like my arms are shrinking a little bit, but it could just be fat, since they're definitely getting more defined. Somehow I dropped 3 lbs this week, but I swear I think there's another pound of water weight in there too. I'll increase my cals if I lose more than 2 lbs next week too.

Today's cheat meal day, so I think my gf and I are going to get chinese tonight, and go see Pirates of the Carribean 2. Should be good :). Later.

Diet
edit: Today's going to be more of a free day, since I had taco bell for lunch, so I dropped the fitday.

kad
07-09-2006, 11:53 AM
Rest day

My gym membership expires on Wednesday, and I'm thinking about joining a new World's Gym that's opened up recently. I visited it the other week, and they actually have a power cage and a lot more benches, and all their equipment is brand new. I might lift there either tomorrow or Tuesday and see if I like it before I join, otherwise I'll just start going to the local YMCA when my parents renew their family membership there.

Diet
Total: 2207
Fat: 91 817 40%
Sat: 23 206 10%
Poly: 11 95 5%
Mono: 17 150 7%
Carbs: 94 311 15%
Fiber: 17 0 0%
Protein: 228 914 45%

kad
07-10-2006, 03:18 PM
Chest

Flat BB bench
Warmups: 135x10, 135x8, 155x6
165x6
165x6

Incline DB bench
55's x 6
55's x 6

Incline BB bench
Acclimation: 155x3 (not happening)
135x6

I've had better. I know I'm losing strength now, because a few months ago I was able to bench 185 for 3 sets of 5. I might need to up my cals some since I'm working a job all day now and staying fairly active. I'm thinking that 2 lbs a week might be a little too fast.

Diet (edited)
Total: 2572
Fat: 94 844 34%
Sat: 16 148 6%
Poly: 19 174 7%
Mono: 38 345 14%
Carbs: 190 647 26%
Fiber: 28 0 0%
Protein: 255 1018 41%

kad
07-10-2006, 08:23 PM
So I'm going on the UD2 starting tomorrow. I'm going to give it a shot at least. I'm starting the cycle on a Tuesday since I like to carb load on Saturdays, so that'll put the power workout on Sunday afternoon, which should work out ok. I have the cycle pretty much memorized from the last couple of runs I did last year, so I shouldn't have any problems. Here's what I've got planned:

Days 1 and 2 (tomorrow and Wednesday): Depletion workouts, low cal/carb
edit: I decided to use Lyle's full body routine from the book on both days and not deviate from the guide.

My intake will be around 1300-1400 cals, since my maintenance is about 2700-2800 and the goal is half your maintenance cals. I'll still post my fitday like I always do.

Day 3 is a cardio only day, same diet as the first two days, and since I hate fasted morning cardio, I think I'm going to do some sprints instead.

Day 4 is normally a fasted cardio day too, but since the final depletion workout is on this day, I don't think it'll be a good idea to run sprints AND have a depletion workout on the same day. So I'll skip the sprints for day 4. I'll use the same workout template as the first two days, but attempt to bump up the weight range and intensity level for that last little kick. Oh, and there's the pre-workout whey+dex shake on this day too.

Day 5 is the carb load day, and rest day. Day 6 is the power workout, for which I think I'm just going to do a few heavy sets of bench, rows, squats, and deads.

I guess this is more of an experiment to see if I can get the same results I'd expect by following the book exactly, since I'm deviating from the guide a little (as far as training is concerned). My bodyfat is low enough now that I should get better results than I had the first two runs when it was higher, so we'll see what happens. Hopefully I won't hurt anything by benching 3 days in a row, since I just had my chest workout today...

kad
07-11-2006, 03:20 PM
So, my cut is officially over. I've been losing strength and motivation, and I don't feel like I'm that much leaner than I was 8 lbs ago. I've been going at it on low carbs for 4 weeks straight now, and my motivation is running out. Today was probably the worst depletion workout I've ever had... I quit about 8 sets into it. I'm taking the next 5 days off from lifting, eating normally, and starting back next Monday with hopefully some renewed determination.

I'm not sure what I want to do yet. I really really want to bulk, because I need a lot more mass before I'm going to be pleased with my physique. I'm thinking about bulking back up to 200-210 lbs really slowly, and then cutting. The idea being that it'll be easier to cut next time since I'll have more muscle. Whatever, I'm just frustrated I guess. I'll see you all next week.

kad
07-11-2006, 04:47 PM
So after thinking about it, I realized I'm not pleased with my bodyfat level, and my 35" waist. I really believe it'll be easier to bulk once I strip all the fat off me, so I'm going to persevere and stick with it through the end, however long it'll take me. I just need a change of pace. I'm going to start lifting at the local YMCA next week when my parents get our family membership, since I won't have to pay for it. I'm going to start using BGB again too, and keep doing the HIIT on Wednesdays. My diet will be roughly the same. I just need a break from lifting for the next 5 days, because I feel like I'm getting burnt out again. Hopefully the change of pace and the new gym atmosphere will give me a boost.

Stumprrp
07-11-2006, 05:07 PM
that a boy dude take the week off and regenerate yourself to hit er hard next week.

kad
07-11-2006, 06:07 PM
Stump - thanks, I need the motivation.

kad
07-12-2006, 04:47 PM
Rest day - today and the rest of the week too.

Diet - 100% clean
Total: 2441
Fat: 100 901 39%
Sat: 20 176 8%
Poly: 18 164 7%
Mono: 36 323 14%
Carbs: 133 447 19%
Fiber: 22 0 0%
Protein: 246 984 42%

Notes
Today my coworkers went to a Pizza Hut buffet for lunch, and I was SO close to eating pizza instead of my tuna and almonds. I held off though and ate my tuna and almonds a little while later when I was supposed to. I was proud of myself, because pizza is one of my biggest weaknesses :D. I'm glad I decided to take the time off, because my calouses were getting bad. I pulled them off the other day and now they hurt like crap, stupid me. They need to heal up before I do any serious lifting that requires grip strength. I also edited yesterday's post and deleted the cutting plan I had listed, because I didn't feel like having it up before next week, or something. Anyway... enough rambling. Later.

Con
07-12-2006, 05:04 PM
Gl jordan, sometimes it just takes some time to clear your head and a break from liftin is a good idea too. I havent done it(im still a fatty) but maybe get some callipers, maybe if you see ur losin fat that can give some renewed motivation. Gj on resisitn tempation, always make you feel better than cheatin does. :lurk:

So keep at it and remember it smarter to cut than to bulk at a high bf%, at least accoridng to lyle mcdonald. :strong:

kad
07-13-2006, 10:18 AM
Thought I'd go ahead and post in here since I'm on lunch at work and don't have anything to do. Anyway, I've noticed I've been getting a lot leaner lately, and I'm still hovering around 173.5 lbs. I can clearly see my six when I flex now, for the first time ever, which is sweet. I've got a bit of separation going on in my anterior and lateral delts, and my bicep veins are starting to pop out. The veins and muscles in my forearms are getting more visible every day too. Man I can't wait until the rest of my bodyfat is stripped off. :)

Diet (edited)
Total: 1455
Fat: 80 724 51%
Sat: 17 152 11%
Poly: 18 164 12%
Mono: 37 334 24%
Carbs: 29 75 5%
Fiber: 10 0 0%
Protein: 154 616 44%

Edit: Today was my brother's birthday, so we went out to Applebee's for dinner tonight and I had a plate full of steak fajitas, and a huge piece of chocolate chip pie later on. Yeah, I indulged a little. :) (The fitday above is everything before tonight's cheat).

Con - thanks for the support!

kad
07-14-2006, 05:41 PM
Yet Another Rest Day (TM)

Diet started out ok, but then I had Mexican for lunch with my coworkers, and then again tonight with my family... :D. I swear I'm getting back to my clean diet on Monday, lol.

kad
07-15-2006, 07:38 AM
Man, I'm getting tired of these cheat days. They don't do anything but leave me bloated and feeling sluggish, and I end up getting a carb crash a couple hours after I eat a huge meal. Happens every time. And my stomach was hurting last night because of the huge burrito I had for dinner... that sucked. Tonight when I go out with my gf should be my last cheat meal until next weekend. I don't think I want mexican food for another month now, haha.

I'm going to check out the gyms I'm thinking about lifting at again before I decide which one to join. I need to talk to a manager at the new World's gym and see if I can get a discount for a single month membership, because I don't want to shell out another $60 for a month like I did at the Powerhouse gym. I felt like I got ripped off.

Stumprrp
07-15-2006, 07:42 AM
i feel you about the cheat days, they suck. kinda. :D dont worry about it though. you will feel better when your back to clean.

Con
07-16-2006, 09:11 AM
Yea once you get back youll feel better, maybe try and go to a buffet and just eat a lot of healthy food. Like when I went to the chinese buffect I eat lots of salmon, seafood salad and veggies and they tatse great.

so gl and ill be back.

kad
07-16-2006, 01:02 PM
Stumprrp and Con - I'm feeling better already now that I'm back to the clean diet, thanks for the support and for sticking around. It's nice to see some new faces in here. :)

Today's the first day since last Wednesday that I've been able to accurately track calories, heh. At least I can tell that I haven't gained a whole lot of water weight or bloat over the last few days.

I'm going to join the brand new World's Gym so I can start lifting again tomorrow. I talked to the manager and they'll let me have a membership through the end of August for $40, which isn't that bad, because it's almost a month and a half. I paid $60 for a month at Powerhouse.

I also decided to start taking joint support supps, because my joints have been aching lately, and my right hip has been popping like crazy when I've been walking for about the last week. So I went and bought the generic brands of a glucosamine sulfate/chondroitin sulfate combo and some MSM, and I picked up some more fish oil too. So now my supplement regime looks like this -

ON 100% whey
Dextrose (for PWO shakes)
Animal Pak multi (switching to the ON multi when I run out)
Fish oil (6-8g/day)
Glucosamine sulfate - 1.5g/day
Chondroitin sulfate - 1.2g/day
MSM - 1.5g/day

I'm thinking about getting some more creatine next weekend when I get paid, with the hope that it'll help me maintain some of my strength for the rest of the cut.

Diet (off day)
edit: Ah screw it, I had the last piece of chocolate chip pie after dinner tonight, and three small dinner rolls. Tomorrow will be back to normal. :D

kad
07-17-2006, 04:17 PM
Horizontal Push/Pull, Abs

Rack pulls
Warmups: 135x10, 225x6, 275x5
315x5
315x5
315x5

- First time I've done these, and they felt great.

BB bent over rows (overhand grip, strict form)
Warmups: 45x10, 95x10
115x8
115x8
115x8

Flat BB bench
Warmups: 45x15, 135x10
155x5
155x5
155x5

Incline DB bench (weight = db's in each hand)
45x8
45x8
45x8

Cable rope crunches
Warmup: 80x10
100x10
90x10

- Either I lost some major strength on these, or not all cable machines are created equal. Hrm.

The rack pulls were fun. The World's Gym has a squat rack with adjustable safety bars (not a power rack), and I lowered them to the lowest setting, which put them right under my knees. I can tell I'm losing some strength all over the place, because I was repping 315 for a few sets with deads a few months ago, and now 135x10 is becoming a struggle on the bench. Oh well, I don't really care about strength right now, I want my freaking abs!

Diet
Total: 2441
Fat: 68 609 26%
Sat: 20 182 8%
Poly: 9 82 3%
Mono: 23 207 9%
Carbs: 225 850 36%
Fiber: 13 0 0%
Protein: 230 919 39%

Fats were a tad low, carbs were a tad high. Cals are estimated since I had a 1/2lb hamburger at Hardee's for lunch. I think I'm going to be a little less lenient on separating carbs and fats from now on, because frankly I'm tired of it.

kad
07-18-2006, 04:17 PM
Quad dominant legs, calves, biceps

Squats
Warmups: 135 x 10, 185 x 6
205 x 5
185 x 5
185 x 5

I struggled going deep enough with 205, so I dropped back to 185.

Incline leg press
3pps x 8
3pps x 8
3pps x 8

Lying leg curls
120 x 8
90 x 10
75 x 10

First time doing these (I normally do seated), and I went a little too heavy at first :\

Standing calf machine
Warmups: 120 x 10
225 x 10
210 x 10

Standing BB curls
Warmups: 40 x 10, 50 x 8
60 x 6
60 x 5
60 x 5

All in all a good workout. I'm hoping I get a little strength back next week in the squats, since it's been about three weeks since I've squatted.

Diet
Total: 2748
Fat: 90 814 31%
Sat: 16 143 5%
Poly: 16 146 5%
Mono: 31 280 11%
Carbs: 212 754 28%
Fiber: 23 0 0%
Protein: 272 1089 41%

edit: had 2T of natty pb tonight instead of 1T :D

Con
07-19-2006, 08:08 AM
Nice workout man, out squats and leg presses are pretty close, except im scared to go much higher on my squats since I dont have a spot.

And Natty PB is so great, it can be a weakness, its like I always gotta have one more tablespoon than what I planned for :)

kad
07-19-2006, 04:24 PM
I decided to take the day off, because it's freaking 98 degrees (F) outside. Way too hot to run sprints in the sun. And I had mexican for lunch. Diet was clean other than that. That is all.

kad
07-19-2006, 04:25 PM
Con - thanks bud. If you were bulking you should be able to add 5-10 lbs/week, just stop a rep or two short of failure.

kad
07-20-2006, 03:39 PM
Vertical Push/Pull, Abs

Chins
Warmup: BW x 10
BW x 5
BW x 4
BW x 5

Pulldowns
135 x 8
150 x 8
150 x 8

Standing BB military press
Warmups: 45 x 10, 65 x 8
95 x 5
95 x 5
95 x 5

Standing DB side laterals
25's x 8
25's x 8
25's x 8

Cable rope crunches
Warmup: 80 x 12
100 x 10
100 x 10
100 x 10

Decent workout. Diet was crap today, I had an 8oz cheeseburger and a ton of fries for lunch. I need to get back on the ball with my diet.

kad
07-20-2006, 06:14 PM
At this point I'm seriously thinking about putting the cut on hold for a while. I can't seem to stay dedicated to my diet and tracking cals since I've been going out to lunch with my coworkers several times a week. I've got my bodyfat lower than it's ever been in my life, since I used to be a 215 lb fatty, and I'm fairly happy with where it is right now. My abs don't show when I'm relaxed yet, but they're visible if I flex hard and twist my torso, or do the vacuum flexes where you suck your gut in and flex. My weight has been hovering around 173-174 lbs for the last week or so.

I'm thinking about starting a mostly clean bulk to 200+ lbs and using Bill Starr's 5x5 routine, because I'm tired of being weak. Since I enjoy being social with my coworkers and eating out, I might allow myself to eat out for lunch two or three days a week, and take it with me the other days. I'm also going to start taking creatine again next week whenever it gets here, since I plan on ordering some tomorrow. So there you have it.

Con
07-20-2006, 06:35 PM
Maybe take another week off, and reevaluate whats inportant, i had the same thought process going on when i started/failed my first cut. Now after thinking hard im happy with cutting even though i have little muscle to show(i still got my abs no matter what :) ), so just take your time and think.

Gl with the decision.

kad
07-21-2006, 06:12 AM
Con - yeah, I thought about it a lot last night. I think I just need to get my diet back on track and I'll be better off. I just have to stave off the temptation to eat out with my coworkers, because it ALWAYS throws me off, because I go carb crazy when I do. If I decide to eat with them I need to just get a steak or something. Thanks for the support man. :)


So yeah, I think I'll stick it through to the end with this cut. I'm getting closer and closer every week, even though my weight isn't really changing much... I must be recomposing a bit or something. I'm going to clean up my diet, stick to what I was doing - separating P+C and P+F meals, concentrating P+C meals before and after workouts. I'm going to bump my cals up and try to keep to 2500/day so I don't go crazy.

Today was supposed to be hip dominant leg day and triceps according to BGB, but I'm pushing this workout off until tomorrow since I'll be out of town all afternoon and evening. I'll be going out tonight, but I'll be sure and get a steak and veggies if I can. Later.

kad
07-22-2006, 03:04 PM
Hip dominant legs, calves, triceps

SLDL's
Warmups: 135 x 10, 185 x 8, 225 x 5
275 x 5
275 x 5
275 x 5 (+straps)

- Hit the groove on these, perfect sets.

GM's
Warmups: 45 x 10
95 x 8
115 x 8
135 x 8

- Still trying to perfect my form, so I kept it light on these today. I'll try to bump all three sets up to 135 next week.

Leg extensions
Warmup: 105 x 12
135 x 12
135 x 12
135 x 6
- Here my left quad cramped up, so I had to stop for a minute and massage it, then I continued with the rest of the set...
135 x 12

Seated calf raises (plate loaded)
Warmup: 45 x 15
90 x 15
90 x 13
90 x 12

Skull crushers
Warmups: 40 x 10, 50 x 8, 60 x 6
70 x 5
70 x 5
70 x 5

Great workout overall, I was pumped for this one since I started taking my thermogenic again. I haven't experienced any lightheadedness since I started it up again either, which is good. I really need the pre-workout energy boost it gives me for the motivation. Anyway, last night I had grilled chicken, rice, grilled veggies, some bread, and a salad at Outback for dinner, so it was pretty clean compared to what I could've had... today's diet has been perfect, and will be for the rest of the day. It's good to be back in the groove. :)

Diet (edited)
Total: 2822
Fat: 97 876 32%
Sat: 17 152 6%
Poly: 15 135 5%
Mono: 26 232 8%
Carbs: 222 788 29%
Fiber: 25 0 0%
Protein: 266 1065 39%

edit: had a little mini-cheat tonight, chips and salsa...

kad
07-23-2006, 06:45 AM
Off day

Weight is still hovering around 174 lbs after a week, but I'm getting a little bit leaner every day according to the mirror. Interesting.

Diet (actual)
Total: 2188
Fat: 99 894 42%
Sat: 21 186 9%
Poly: 15 134 6%
Mono: 27 244 12%
Carbs: 89 288 14%
Fiber: 17 0 0%
Protein: 232 928 44%

kad
07-24-2006, 04:09 PM
Upper day

Flat bench
45x12
135x10
155x8
155x6
155x8 (??)

T-bar rows (plate loaded)
45x10
90x10
135x8
135x6

Standing BB military press
45x10
65x10
95x8
95x6

Chins
BWx10
BWx6
BWx6

Parallel bar dips
BWx10
BWx7.5
BWx5

Pretty good workout, considering I was only running off two meals and a whey shake and almonds, and I hadn't eaten for 4 hours prior to lifting. I actually had chicken fajitas at a mexican restaurant today for lunch, so I skipped my afternoon shake... I might have it later this evening instead. I'm enjoying the fact that my metabolism has been sky high lately this summer, and I've been able to be a little less strict with my diet and still lose bodyfat every week. I'm going to take advantage of that and enjoy eating lunch with my coworkers for now (still making healthy choices), and eating clean the rest of the time.

So I think I finally got tired of bodypart split routines and isolation work. I'm trying a 2-day upper/lower workout out that I threw together from memory this week. The rotation will go like this:

day 1: upper (bench, t-bar rows, military press, chins, dips)
day 2: lower 1 (squats, sldl's, abs)
day 3: sprints
day 4: upper (same as day 1)
day 5: lower 2 (deads or rack pulls, gm's, abs)

I'm also going to quit posting fitday, because I'm tired of entering everything in every day. I generally eat the same meals other than lunch, so I can pretty much add everything up in my head. I'm also thinking about starting the oldschool carb cycling approach too, which is 1 day of starchy carbs followed by 2 or 3 days of just fibrous carbs. Finally, I think I'm going to quit taking Dyma Burn - I think it's still messing with my head, because I've been getting really lightheaded again today, so forget that crap. I'll just eat less and move more. That's all.

Con
07-24-2006, 06:56 PM
I feel you on the good mornings, im also focusing on form before weight, and its a struggle because im jst not sure.

For the chins, are chins the ones with your palms facing you? if they are, u suck for being able to do 10 :thumbup:

Also gl with the split, and id advise keep going with fitday but eveyrone makes their own choices. Gl man.

kad
07-25-2006, 04:39 PM
Con - Yeah, chins are palms facing, pullups are palms facing away. I maxed out once at 15 reps, but that was back before I started losing strength... now I struggle with 10. I'm going to try to clean up my diet and start counting stuff again since I've been eating out and lost track of counting everything... shame on me.

Well, I didn't get the job I've been interviewing for. Kinda sucks, but I guess it wasn't meant to be. I skipped my workout earlier this afternoon so I could be near my cell in case they called (I don't take my phone in the gym with me). I was thinking about going back this evening after dinner, but I think I'll just push it off until tomorrow, and go mon/wed/fri/sat this week, and run sprints on thursday.

I'm thinking about splitting my split up even more, and doing bench/rows on upper day 1 and chins/dips/military press on upper day 2 next week. That means less time in the gym on upper days. :)

kad
07-26-2006, 03:26 PM
Lower day

Full squats (narrow stance)
45x10
135x10
185x8
185x8
205x6

These felt GREAT. I kept them slow and made sure every rep counted, and went below parallel on all of them.

SLDL's
135x10
185x8
225x8
245x6
275x5

No straps today, and these felt great as well.

And that was all I went in for today. Awesome workout. I think I'm more motivated to lift when I don't have so many exercises to do, so I'm going to keep it simple like this from now on. Like I said in my last entry, my routine is going to look like this now:

day 1: bench, rows
day 2: full squats, sldl's
day 3: sprints
day 4: military press, chins, dips
day 5: deads, good mornings

I might throw in some ab work on day 2 or 5 if I feel like it. I really liked the shortened workout today, so I don't think I'll have a problem sticking to this.

Diet
Total: 2217
Fat: 71 640 29%
Sat: 14 124 6%
Poly: 14 124 6%
Mono: 27 242 11%
Carbs: 177 639 29%
Fiber: 17 0 0%
Protein: 228 911 42%

kad
07-27-2006, 02:52 PM
Man, no wonder those squats and SLDL's felt so good yesterday... my glutes, hams, and lower back have some pretty good (bad) DOMS today :(. No workout today, I already did my chins/dip/mils on Monday. I was going to run some sprints today, but I think I'm going to put those off for a month or so until it gets cooler outside, because it's been in the mid-upper 90's here lately. Diet was mostly clean so far today, until I had a couple of pop-tarts when I got home after work. I think not having any carbs all day was catching up with me, because I was feeling shaky and a little lightheaded when I got home, so I needed something quick... anyway. I'm thinking I'll go deadlift tomorrow.

Natetaco
07-27-2006, 02:54 PM
great SLDL jordan, keep it up

kad
07-27-2006, 03:41 PM
Thanks Natetaco. :)

I forgot to post fitday today too. I had a BK triple whopper w/ cheese for dinner (I didn't feel like cooking)... and it had 1200 solid calories in it. :D

Total: 3554
Fat: 176 1583 45%
Sat: 51 457 13%
Poly: 19 169 5%
Mono: 41 373 11%
Carbs: 235 859 24%
Fiber: 20 0 0%
Protein: 270 1080 31%

kad
07-27-2006, 03:45 PM
Also, I know this is crazy, but I'm once again not intentionally cutting anymore. It's driving me nuts, and I seem to have stalled anyway, mostly because my diet has gone to crap since I've been home and since I started working and eating out more than I should. I've decided I'm just going to take the next month off from hardcore calorie tracking clean eating and just eat, and lift. I'll be able to be more dedicated to my diet when I get back to school at the end of August. I shouldn't put on much bodyfat during this time, I just want to focus on lifting hard and getting my strength back.

kad
07-27-2006, 04:11 PM
Actually, maybe I'll stick to a clean diet, and just eat more. I'm going to aim for 2500-3000 cals/day for now, and bump the carbs up to 185-200g/day, and see what happens. I think I'd be more comfortable doing that instead of eating crap all the time. Later. :)

kad
07-28-2006, 03:57 PM
Deads
135x10
185x6
225x5
245x5
275x5
295x5 (straps)
315x5 (straps)

Cable rope crunches
80x12
100x10
100x10
100x10

Awesome workout. Too bad I ended up eating at burger king again for lunch today with my coworkers (just got a double whopper, no fries), so I went a little overboard on my cals. My diet was clean otherwise. Sprints tomorrow if I feel like it.

Diet
Total: 3119
Fat: 123 1110 37%
Sat: 35 317 10%
Poly: 14 123 4%
Mono: 21 185 6%
Carbs: 252 904 30%
Fiber: 26 0 0%
Protein: 253 1013 33%

kad
07-28-2006, 05:51 PM
Man, it's time for me to get serious about this whole thing again. I've got to drop the rest of my bodyfat. My goal is to clean up my diet and stop eating out, because I'm sick of this yo-yo dieting crap. It's no way to live and be healthy. I've got to get back in the strict clean diet lifestyle and get used to it again. I don't know how I've lost motivation since I've moved home, but I've got to get back in the groove. So from now on, no more eating out or fast food, and if I go out on a date with my gf, I'm just going to get chicken and rice or a steak and veggies or something. I'm not going to let my quest for abs slip away. I also can't afford to eat out for lunch all the time like I have been, so that's some motivation there.

So there, I've said it. Laid it all out. For the next few months I'm going on a hardcore strict cut and sticking to it this time. Same routine, since I like the simple workouts. Clean diet. I think I've gotten my binge eating out of my system this week and last, so I'll be good to go for a while. Thanks everyone for all your support so far. I feel better now that I've got all that off my chest. :cool:

Con
07-29-2006, 07:52 AM
Good to hear, ill try and check up on you to make sure you are keepin motivated.

kad
07-29-2006, 08:02 AM
Con - thanks man. :)

HIIT

Sprints
15 1-minute intervals, 10 sec sprint, 50 sec rest/walk
1 minute cooldown, full stretch

First sprint workout in... about 2 weeks? It felt good too, I haven't lost any sprinting endurance. Nice weather too, as opposed to the mid-upper 90s it's been all week. I think it's about 70 outside, and overcast and lightly sprinkling. My shirt is soaked right now. :eek:

Diet (edited)
Total: 2921
Fat: 112 1006 35%
Sat: 28 250 9%
Poly: 19 168 6%
Mono: 23 206 7%
Carbs: 212 771 27%
Fiber: 19 0 0%
Protein: 268 1072 38%

kad
07-30-2006, 08:54 PM
Today was an off day. I spent most of the afternoon and evening with my girlfriend, and my diet was, well, a cheat day. Four eggs for breakfast and a burger and fries for lunch about 6 or 7 hours later, some ice cream and cookies shortly after, and some more cookies later on tonight when I got home. I think I've got all the cheating out of my system for a while, heh. Back to clean dieting tomorrow!

kad
07-31-2006, 03:54 PM
Flat bench
Warmups: 95x12, 135x10
155x5
155x5
155x5
155x5
155x5

T-bar rows (plate loaded)
Warmups: 45x10, 90x8
135x5
135x5
135x5
155x5
155x5

Good horizontal push/pull workout. Form was a little sloppy with my rows (I moved around too much) when I went heavier, but I feel like it still hit the target area, or something. So much for clean dieting too, my coworkers went to the pizza hut buffet for lunch so I indulged and had eight slices of pizza (two were thin crust though!). Shame on me!

kad
08-01-2006, 03:32 PM
Squats
Warmups: 45x10, 135x10
185x5
185x5
185x5
185x5
205x5

Narrow stance, all reps slow and below parallel. I think I'm actually starting to like squats now that I've got my form down, weird.

SLDL's
Warmup: 135x10
185x5
225x5
245x5
275x5
295x5

Narrow stance, knees slightly bent, no straps. They felt great too.

Great workout, not so good diet again today... I had a philly cheese steak sandwich and fries for lunch. I think I'm finally bound and determined to eat a can of tuna and a baggie of almonds for lunch every day between now and when school starts. Cleaning my diet up is the only way I'm going to lose another 5 or 10 pounds by September like I'm wanting to.

Natetaco
08-01-2006, 03:38 PM
great lifting man, strong workouts

kad
08-01-2006, 05:35 PM
Natetaco - Thanks man, I just need to get my diet back in check. :)

kad
08-02-2006, 04:23 PM
Off day. First perfect diet day I've had in probably about a week. I was going to run sprints, but it's been about 100 degrees outside, so I decided just to chill.


Diet
Total: 1902
Fat: 86 773 42%
Sat: 19 169 9%
Poly: 11 99 5%
Mono: 17 156 9%
Carbs: 70 219 12%
Fiber: 16 0 0%
Protein: 212 847 46%

kad
08-03-2006, 03:40 PM
Standing BB military press
45x10
65x8
95x5
95x5
95x5
105x5
115x5 <- ended up being push presses

Chins
BWx10
BWx5
BWx5
BWx5
BWx5
BWx5

Parallel bar dips
BWx10
BWx5
BWx5
BWx5
BWx5
BWx5

Awesome workout, I was totally motivated and pumped afterwards. I think what made the difference with this workout was that I slowed down and was more focused, making every rep count. Chins were slow with a lot fuller ROM than I've been doing. Not quite to elbow lockout, but almost there. I want to find a weighted dip belt so I can add some weight to chins and dips now, but I might just wait until I move back to Cookeville in a couple weeks since the fitness center provides them. Deads and core tomorrow!

Diet (edited)
Total: 2454
Fat: 79 713 29%
Sat: 20 183 8%
Poly: 14 130 5%
Mono: 31 276 11%
Carbs: 185 669 28%
Fiber: 18 0 0%
Protein: 259 1036 43%

- Perfect again, woo!

kad
08-04-2006, 04:40 PM
I had a rough day today. After work my jeep broke down on the interstate on the way to the gym. I've been having trouble keeping water in the cooling system since there's a leak in it somewhere, and I think it ran completely dry, so it started to overheat like crazy. I had to wait for my dad to bring a 5 gallon bucket of water to me and follow me home, so yeah, that sucked. I decided to put my deadlift workout off until tomorrow.

Diet
Total: 2292
Fat: 109 980 44%
Sat: 25 224 10%
Poly: 24 218 10%
Mono: 37 337 15%
Carbs: 85 262 12%
Fiber: 19 0 0%
Protein: 253 1011 45%

edit: had some chips and salsa tonight while I watched a movie.

kad
08-06-2006, 02:31 PM
Well, I never made it to the gym yesterday for my deadlift workout. I was helping my little brother move into his house all day (he's starting college), so I didn't really have time. Nor did I have a vehicle to drive. Oh well, I've learned to deal with things like that and go with the flow. One missed workout won't hurt my progress in the long run.

I do hate going for more than two days without doing anything active though, so I went out and ran some sprints today. I did the same sprint workout I've been doing all summer long - 15 intervals of 10 second sprints followed by a 50 second walk, short cooldown walk and a stretch afterwards. I had a cheat meal last night of four slices of pepperoni pizza from Papa John's and two poptarts for dessert. Surprisingly enough, I weighed in at 174 lbs this morning. I normally hold about 3-4 lbs of water weight the day after a pizza cheat meal, so I'm expecting to be around 170 lbs this week once I get rid of my water weight and bloat. I am a bit leaner in general than I was last week though, so I'm still making progress.

My jeep will be in the shop tomorrow and probably tuesday, but I *should* be able to make it to the gym both days. We'll see.

Diet
Total: 2433
Fat: 94 845 35%
Sat: 15 139 6%
Poly: 14 124 5%
Mono: 36 323 13%
Carbs: 146 500 21%
Fiber: 21 0 0%
Protein: 264 1054 44%

kad
08-07-2006, 03:49 PM
Bench press
95x12
135x10
155x5
155x5
155x5
155x5
155x5

T-bar rows
45x10
90x10
135x5
135x5
135x5
135x5
135x5

On to the next one.

Diet
Total: 2528
Fat: 79 713 29%
Sat: 13 121 5%
Poly: 15 136 5%
Mono: 36 327 13%
Carbs: 198 704 28%
Fiber: 22 0 0%
Protein: 266 1064 43%

edit: decided not to have my late evening snack/meal.
edit 2: but I did have chips and salsa again while watching a movie tonight. shame on me! no carbs for the next three days! (just kidding) :)

kad
08-08-2006, 06:41 PM
Squats
135x10
155x8
185x5
205x5
225x5

SLDL's
135x10
185x5
225x5
245x5
275x5

Short and sweet. I had a huge plate of fried rice and hibachi steak at a japanese steakhouse for lunch, so my diet wasn't exactly solid, but still mostly clean. Even with these cheats, I'm noticing myself getting leaner every day. Maybe my body's responding better to higher carbs?

Anyway, I have a habit of flexing whenever I walk past a mirror now, haha. It's only going to get better from here. I think I might actually be done with my first major cut around the end of September. I haven't set a goal weight for myself, and I don't even take waist measurements anymore. I just use the mirror as my guide now.

kad
08-09-2006, 07:48 PM
I ran some HIIT sprints today, 15 intervals as usual. It was freaking humid outside too since a storm had just moved through, and about 85, so it was rough. I made it through them though.

My diet was so-so today, I had a steak and cheese calzone at Raphael's for lunch, but everything else was clean. I'm just going to stop worrying about taking my lunch to work with me for the next week and a half I'm there, because I don't like eating a pack of tuna at restaurants. I'll be back to my 100% clean diet in a couple of weeks when I move back to school though, so it's all good. I'm still getting leaner every day right now, so I'm not complaining. :)

Con
08-10-2006, 09:42 AM
Cheater, but hey if you can truly see results, ride it out until you dont see results. Nice workouts man.

kad
08-10-2006, 04:16 PM
Con - haha, yeah. I plan on it. :)

Standing military press
45x12
65x10
95x8
105x6
115x5

Chins
BWx10
BWx8
BWx7
BWx7
BWx6

Parallel bar dips
BWx10
BWx10
BWx8
BWx8
BWx7

Nice workout. My dip strength seems to be getting better. I think my triceps are growing a little, too.

Diet - Mexican for lunch. Woo!

kad
08-11-2006, 03:37 PM
ME Deadlift
135x10
185x5
225x3
275x1
295x1
315x1
335x1
365x1 (PR)
385xmiss
385xmiss

Cable rope crunches
BWx12 situps (warmup)
100x12
110x10
110x8

Awesome workout! I hit 365 with deads, and NO STRAPS! My grip strength is finally catching up, so I can now say my deadlift PR is 365 raw at a bodyweight of 174. Woo! I went for 385 twice, but for some reason I must have had too much water in my stomach, and nearly puked trying to bring it past my knees. Grip wasn't an issue, I just didn't have it in me... maybe next time.

Diet - buffalo wings and fries for lunch, mmm! :D

kad
08-12-2006, 07:23 AM
Ok, it's time for me to get back on my diet. I think I've got the cheating out of my system. My progress pretty much stopped, and I've apparently switched to maintenance mode, because my bodyweight has stalled at 174 lbs for a couple of weeks. I'm probably holding a good bit of water weight too with all the carbs I've been eating lately. I don't regret it, because I needed to let loose a little bit for the mental boost... I was getting tired of eating super clean all the time. But now it's time to put that aside, and get back in the swing of things. So, I'm going to take things a day at a time, and make a valiant effort to stick to my clean diet and only have one cheat meal a week (not until next weekend) from now on. I'm off to a good start today, I had four eggs and some strawberries for breakfast this morning. I'm running sprints later today, so I'll post again later with my workout and fitday info. Until then!

kad
08-12-2006, 04:03 PM
HIIT sprints
15 intervals of:
10 second sprint
50 second walk

Great sprint workout, even after mowing the yard for about an hour earlier this afternoon. I might be hallucinating, but I think I'm getting more explosive and powerful in my sprints, because it seems like I'm sprinting a longer distance in the same amount of time each workout. I think my form and stride might be getting better, because I seem to pay more attention and focus to them now, and my breathing pattern. Anyway, I'm taking tomorrow off, because I've worked out for six days straight this week. Later.

Diet
Total: 2080
Fat: 70 631 31%
Sat: 15 133 7%
Poly: 8 68 3%
Mono: 20 176 9%
Carbs: 159 574 28%
Fiber: 15 0 0%
Protein: 205 819 40%

Con
08-13-2006, 10:09 AM
Now stick to it ya bastard!

Maybe plannin ahead will help you out, not sure, When are you the hungriest? Maybe makin youself full at the right time will help.

Also why the long rest period, maybe make the whole thing shorter and more intense, justa thought.

Gl man. STICK TO THE DIET!

kad
08-13-2006, 11:50 AM
Yeah, I'm sticking to it. What do you mean about shortening the rest period? That's how long it takes me to walk back to where I started between sprints. ;)

Con
08-13-2006, 11:52 AM
oooooo, I thought you might be on a track, w/e works man

kad
08-13-2006, 01:00 PM
Nah, I run on the street in front of my house. It's a dead-end road, so there's never any traffic, and it's got a slight incline, so it's perfect for sprinting. :)

kad
08-13-2006, 01:50 PM
I almost forgot. This morning I weighed in and took some measurements.

Weight: 172.5 lbs (down 2 lbs of water weight)
Chest: 43"
Arms: 14"
Forearms: 11.5"
Waist: 34.5" (shrinking!)
Quads: 22"
Calves: 14.5"/15" (L/R)

I think I'm rid of most of the boat from last week's cheating binge. My vascularity is back in my arms and calves. For now my goal is to lose about 1/4" a week on my waist, so I'm just going to keep lifting heavy and sprinting, and watch the carbs to keep bloating to a minimum.

kad
08-14-2006, 03:41 PM
Bench press
45x12
135x10
155x8
165x7
175x4 :(

T-bar rows
45x12
90x10
135x8
135x7
135x6

Decent horizontal push/pull workout. I started pyramiding my reps/weight again instead of doing straight 5x5 for a change. 135, 155, and 165 felt solid on the bench, but 175 felt heavy... I miss being able to handle 175 for 3 or 4 sets of 5. I do think the creatine is starting to take effect though, because I'm feeling stronger than I was the last couple of weeks. T-bar rows felt good too.

Diet - perfect again today!
Total: 2204
Fat: 82 739 34%
Sat: 16 145 7%
Poly: 17 157 7%
Mono: 37 329 15%
Carbs: 163 581 27%
Fiber: 18 0 0%
Protein: 213 851 39%

kad
08-15-2006, 03:50 PM
Squats
45x12
135x10 (parallel)
135x8 (ATF)
155x6 (ATF)
185x5 (parallel)
185x6 (parallel)

SLDL's
135x10
185x6
225x5
245x5
275x5
295x5

Squats felt very solid. I was going to do a few sets of 5 at 185, but decided to go closer to failure on my second set and let that be the end of it. SLDL's also felt very good. My calouses are hurting like crap now, I hope they're healed up enough for my to do heavy deads on Friday. Ever since I've been doing SLDL's (for a year or longer), I've been starting from the top of the lift (standing upright) at the beginning of each set, and counting reps as down and up. Is this correct?

Diet
Total: 2284
Fat: 95 853 38%
Sat: 22 199 9%
Poly: 17 152 7%
Mono: 37 333 15%
Carbs: 151 531 24%
Fiber: 18 0 0%
Protein: 216 866 38%

Con
08-15-2006, 04:02 PM
It shouldnt since when you pick up the weight, you legs arent in the right position right? Think its different with a regular deadlift because you are actually targetting your back escpecially when you first pick up the bar.

Make sense? hope so.......

kad
08-15-2006, 04:40 PM
Well, they seem to target my hams and lower back just fine, because they usually feel murdered at the end of the workout. I'll try starting them from the floor like regular deads next week and see if I notice a difference.

kad
08-16-2006, 03:59 PM
HIIT sprints - 20 minutes
20 intervals of:
10 second sprint
50 second walk (back to where I started from)

5 minute cooldown walk
Full stretch

I finally gave in today and added five extra sprints, since 15 has been getting easier and easier the last few workouts. They were absolute murder, but I pushed through and gave it my all.

Diet
I had a philly cheesesteak sandwich for lunch (it wasn't nearly as greasy as I expected it to be). I accidentally took my PWO shake to work with me for my afternoon snack instead of my whey only shake. So I saved the PWO shake for after my sprints and had the sandwich for lunch, with the intention of having my tuna and almonds (my normal lunch) for my afternoon snack instead. I skipped the tuna and almonds though to make up for some of the hidden calories in the sandwich, so I think my overall calories were still about the same, so no harm done. Just a minor mishap, and I made up for it with the extra sprints. :)

kad
08-17-2006, 02:54 PM
Standing military press
45x12
65x10
95x8
115x6
115x6
135x4

- last three sets were push presses

Chins
BWx12
BWx10
BWx8
BWx6.5

Parallel bar dips
BWx14 (PR)
BWx10
BWx8
BWx7

Awesome workout, considering I had a huge plate of food for lunch at Sticky Finger's. Ribs, wings, appetizer, everything. I was stuffed all afternoon, so I skipped my usual whey shake third meal. I probably had about 100 grams of protein at lunch anyway. Man it was good. Anyway, my strength really seems to be returning. Chins and dips are getting a lot easier now, and I hit the dip PR today too.

I'll probably be eating out for lunch again tomorrow with my coworkers since it's my last day working there, but once I get moved in at my apartment at college this weekend, starting next week my diet will be strictly clean once more. I'm in this for the long haul anyway, so I'm not stressing over the random cheat meals that I've had for lunch for the last month.

kad
08-18-2006, 03:52 PM
Deadlifts
135x10
185x5
225x5
245x5
275x5
295x5
315x3

And that was it. My calouses were on fire today, because they've been tearing off lately, and I pinched a blood vessel under one on my left hand after the set at 295. I was skeptical to start the last set, because I didn't want the calous to rip off and get blood all over the bar. I went for a few reps anyway, and managed not to get blood all over the place. I did scrape the bar up my right shin for the first time though (I normally scrape up my left shin). Good workout, I guess. I'm just hoping my calouses heal before I do deads again on Tuesday.

kad
08-21-2006, 11:21 PM
Flat bench
45x12
135x10
155x8
165x5 for 5 sets

T-bar rows
45x12
90x10
135x5
135x8
135x7
160x5

My strength is finally coming back on the bench. The rows could've been better, but for some reason on this particular t-bar machine, I start to lose balance when I get up to three plates. I had to drop it all the way down after each rep just to keep rhythm. Maybe I should just drop the weight a little bit and stick to the 8-10 range so I can use better form. Squats and SLDL's tomorrow, later.

Diet
Total: 2614
Fat: 66 594 23%
Sat: 16 144 6%
Poly: 11 95 4%
Mono: 17 150 6%
Carbs: 213 787 31%
Fiber: 17 0 0%
Protein: 296 1185 46%

kad
08-22-2006, 03:46 PM
Squats (mid stance, parallel)
135x10
185x6
225x5
225x5
225x5
225x5

And then boom went my lower back. I was stripping the weights after the fourth set when I felt it. Sharp pain on the right side whenever I raised my back up after bending over. Apparently I need to start warming up slower and getting a few minutes in on the bike or the rower like I used to. So I drove home, stretched, downed an Aleve pain reliever and rubbed some icy hot on the area, and I'm sitting here sipping my PWO shake. This sucks. :(

Diet
Total: 2507
Fat: 79 714 29%
Sat: 24 215 9%
Poly: 10 91 4%
Mono: 15 131 5%
Carbs: 198 713 29%
Fiber: 20 0 0%
Protein: 251 1004 41%

kad
08-23-2006, 05:48 PM
I finally got to sleep in for once this morning, and it felt great. I had about 10 hours of sleep last night. Unfortunately, my back has still been killing me all day. It's getting better though. I took the day off and didn't run sprints, but I'll try to get in some chins and dips tomorrow. Standing military press might put too much pressure on my lower back, and I doubt if I'll be able to do deadlifts on Friday, but we'll see.

I'm pretty stoked about my progress so far. I can barely see my abs when I flex, but I still can't see them when I'm relaxed. I'm noticing more cuts and leanness in the mirror every day, which rocks. My strength is still there too, so that part of my goal is going pretty well.

Diet
Total: 2256
Fat: 78 699 32%
Sat: 16 144 7%
Poly: 11 98 4%
Mono: 30 266 12%
Carbs: 177 628 29%
Fiber: 20 0 0%
Protein: 215 859 39%

Went a little bit carb heavy for an off day, but whatever.

kad
08-24-2006, 11:09 PM
My back is pretty much better now, finally. I'm glad it wasn't seriously hurt, or I'd have been out for weeks. Anyway, I started my job today, and I'm going to have to adjust my workout schedule next week when I start classes. I'll be lifting on Monday, Wednesday, and Friday after class, and either Saturday or Sunday (depending on whether or not I go home for the weekend). I'm going to try to get in some sprints on Tuesday and Thursday after work if I have the time. I'm gonna get to bed, I've got to be in at work at 8:00 in the morning. Early days suck.

kad
08-25-2006, 10:06 PM
Well, I thought my back was better, but it was kind of sore and tight all morning today. I decided to just take it easy for the rest of the weekend and get back to lifting next week. I have a feeling that the rec center is going to be crowded as all get out next week too, with it being the first week of classes. Every frat kid and his big brother is going to be benching and curling for the win... oh well. The crowd normally dies down after the first week or so. I'll resume updates next Monday. Until then...

kad
08-28-2006, 01:09 PM
Update time. Classes started today, and parking was a madhouse this morning on campus. The rain didn't make it any better, especially since I was wearing sandals when I walked out of my apartment door. (It didn't start raining until I got on campus). Classes are ok, so far. I've got five computer science classes - four on Monday, Wednesday, and Friday, and one on Tuesday and Thursday mornings. I'll be working from 10am to 5pm at my job on Tuesday and Thursdays after class. My M/W/F classes go from 9am to 4:30pm, with an hour break between my first two classes and a two hour break between my second and my last two classes. I'm going to miss having all my classes in the morning and being done around noon and having the rest of the day off like I did last spring.

I've got weekly admin meetings at 5:30 on Tuesdays, so the only day I'll be able to run sprints will be Thursday. I'll be lifting on M/W/F at roughly 5 when I get out of class, and either Saturday or Sunday on the weekends - it'll probably change weekly depending on what my weekend plans are. This weekend I'll be lifting on Sunday, since I'll be out of town at a family reunion for most of the day Saturday.

I'm finally getting my diet back in order, so everything's going well in that department. My back isn't completely better, so I'm going to have to be careful with squats and deadlifts and anything hip related for a while. I'll try to get some lightweight deads in if I can, but I don't want to reinjure myself.

I'll post back later tonight with my diet and workout results. I have a feeling the fitness center is going to be freaking *packed* since it's the first day of classes. I can't wait.

kad
08-28-2006, 06:05 PM
Chest

Warmup
3 minute row @ 4m/s
Full stretch

Flat BB bench
95x10
135x10
155x8
175x4
155x8

Incline DB bench
45's x 8
50's x 8

Parallel bar dips
BWx10 - possibly drop this set out next time since benching was enough warmup
BW+25x6
BW+25x6

Notes
Good workout, and yes the gym was packed, but not enough that I wasn't able to get the benches I needed. Warming up with a moderate row and a stretch really helped. I decided to drop my warmup weight down to 95lbs on the bench, because it's closer to 50% of my workout weight, and I think 135lbs was too heavy to start out with in comparison. I'm going to be using a couple of heavy sets of 6-8 reps for a while, so next time I need to drop the heavy set at 175 lbs back to 165 lbs. Incline DB bench was same as always. Dips were good this time, because I was able to use a dip belt for the first time since May or something.

My diet is back on track now too since I'm back in the gym, and I'm already noticing water weight loss and more definition. I haven't actually weighed myself in about two weeks, and I don't even miss the scale. I've just been going by the mirror for my progress and my strength in the gym to gauge muscle retention. Back workout tomorrow, with possibly some light deads if I'm feeling up to it.

Diet
Total: 2371
Fat: 84 760 33%
Sat: 16 140 6%
Poly: 14 130 6%
Mono: 25 221 10%
Carbs: 168 587 26%
Fiber: 22 0 0%
Protein: 237 948 41%

kad
08-29-2006, 07:18 PM
Off day

Man, what a long day. I had class from 8-9:20 this morning, work from 10-5, and a network admin meeting from 5:30-7:45. I wasn't planning on eating pizza at the meeting, but I splurged and had a few slices anyway. I hadn't had any carbs since dinner last night, so I was doing pretty good. Tuesdays are going to be off days from now on, because my schedule is so packed with work and classes.

I'm almost thinking about moving my workouts to 6 or 7 in the morning, because my evenings are going to have to be devoted to programming and homework. I've realized just how buzy I'm going to be this semester with 5 junior level computer science classes, two with big projects. I'm going to give morning lifting a shot tomorrow with my back workout and Friday with shoulders and arms and see how I like it. I'm gonna go chill now, later.

Updated routine
edit: I decided to stick to a 3-day push/pull/legs routine for now and see how that carries me through the rest of my cutting.

day 1: push (bench, incline bench, push presses, pushdowns)
day 2: off
day 3: pull (deads, chins, rows, curls)
day 4: HIIT
day 5: legs/core (squats, sldl's, calves, abs)

It should work well with my carb cycling scheme. High carb days on lifting days, low carb days on off days.

Diet (estimated because of the pizza)
Calories: 2859
Protein: 287g
Carbs: 129g
Fat: 132g

kad
08-30-2006, 05:16 PM
Back/Biceps
Warmup: 2 minute row @ 4m/s

Deads
135x10
185x8
225x8
275x6

Chins
BWx14 <- this felt awesome!
BW+25x7.5
BW+25x6

BB bent over rows
45x12
95x10
115x8
135x6

Preacher curls
Bar+10x10
Bar+20x8
Bar+50x6

Good workout overall. My back was feeling fine until I was deloading the bar after rows, and I noticed pain when I twisted and bent over to rack the plates. That sucked. I'm just going to keep taking it easy with the deads and keep taking Aleve and rubbing icy hot on the area. Hopefully it'll clear up. And I'll admit it, this is the first time I've *ever* done preacher curls. I feel like such a curl jockey now, haha. And for some reason I tweaked my right hand near the wrist on the last set too, piece of crap.

I'm probably going to stick with this 3-day lifting routine for a while now, because now that classes have started and I have a ton of work to do I'm going to be *really* busy in a few weeks. I'm going to try to throw in 1-2 HIIT sessions on either the rower or sprints at the stadium as well. Until Friday...

Diet
Total: 2534
Fat: 66 592 24%
Sat: 16 143 6%
Poly: 11 98 4%
Mono: 17 150 6%
Carbs: 217 782 31%
Fiber: 21 0 0%
Protein: 277 1108 45%

Con
08-30-2006, 05:26 PM
Gl wit the schedule jordan.

Chins and deads lookin nice, and diet seems consistent so keep at it man.