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kad
09-03-2006, 11:58 AM
This will hopefully be the last journal I'll ever start.

It's time for me to get serious with this stuff. I've been yo-yo dieting too much lately, and that has to change. From here on out I will stick to a clean diet, track my calories daily, and allow myself either one cheat meal or cheat day a week depending on how I'm feeling, and whether or not I'm cutting or bulking. I know there will be situations where I'll have to make adjustments on the weekend, for example if I go visit my parents or not. I won't sweat the details if something like that happens.

Finishing the cut
I've decided to finish the cut and stick with it to the end. My goal is to strip myself of all my bodyfat before I ever bulk. Ideally I never want to be over 10-11% bodyfat ever again, even during a bulk. I have no idea where I'm at right now, but I posted some pics over in the member's pics/videos forum if anyone cares to guess.

I'm going to be cutting with UD2 until I get to about 6% bodyfat (hopefully). I have no idea where I am now, probably close to 15-16% though. I'm taking the usual basic supps (multi, nitrean, creatine/dextrose PWO, thermocin, fish oil) with the recent addition of ALCAR.

kad
09-03-2006, 04:28 PM
UD2 week 1 day 1 - Depletion workout 1, Low cals

Warmup - 2 minute row, light stretch

Leg press - 1pps x10, 2pps x15, x15, x13
Seated leg curls - 145x10, 175x15, x15, x15
Flat BB bench - 45x12, 95x10, 115x15, x15, x13
Pulldowns - 100x10, 120x15, x15, 130x15
Standing calf raises (machine) - 135x10, 215x15, 195x15, x15
Curl bar curls - Bar+10 x15, Bar+20 x12
Pushdowns - 90x10, 110x15, 100x13
Standing DB lateral raises - 15's x15, 20's x12

Cardio - 5 minutes of rowing. Last 4 minutes included some hard HIIT intervals.

I started to get really queezy and nauseus during the calf raises and for the rest of the workout, especially during the HIIT rowing. From what I remember, calves were about the point that I got nauseus during the workouts the last time I used UD2. I could barely walk after just one round, so I didn't feel like killing myself and going for the recommended two rounds.

Diet
Total: 1428
Fat: 67 604 44%
Sat: 14 130 9%
Poly: 9 78 6%
Mono: 15 134 10%
Carbs: 39 112 8%
Fiber: 11 0 0%
Protein: 167 669 48%

Notes
I'm using a modified approach to UD2. Basically my cals will consist of my minimums of 0.5g/lb of LBM and 1g/lb LBM of protein, with some fibrous veggies and the 6g of required fish oil. The initial depletion workouts will be on Sunday and Monday. The final depletion workout will be on Wednesday afternoon, and the carb load will be on Wednesday night and Thursday. The power workout will be on Friday afternoon. This setup actually fits really well into my lifting schedule, and I'm hoping I get some results this time around since my bodyfat is lower than it was the first time I did this last year.

kad
09-04-2006, 05:33 PM
Back/Triceps

Warmup: 3 minute row, light stretch

Deads - 135x5, 185x3, 225x3, 225x3, 245x3, 245x3, 275x3, 275x3, 275x3, 295x3, 295x3

Chins - BWx10, BW+25 x8, BW+25 x6

Seated cable rows - 100x10, 140x8, 160x8, 180x6

Parallel bar dips - BWx10, BW+25 x8, x8

Cable pushdowns - 120x8, x8

Awesome workout. I decided to revert to my original cutting plan after yesterday's depletion workout. I just don't think I have the workload capacity required for UD2's depletion workouts right now, and I've got too much on my mind with classes and stuff to think about it. I do think yesterday's workout was a good idea though, because I lost about a half an inch in my waist overnight from dropping all the water weight. Maybe that was the kick I needed to recharge my cut... we'll see.

Diet
Total: 2579
Fat: 71 638 25%
Sat: 18 163 7%
Poly: 12 109 4%
Mono: 20 180 7%
Carbs: 242 876 35%
Fiber: 23 0 0%
Protein: 248 990 40%

kad
09-05-2006, 06:09 AM
Rest day / SS Cardio

30 minutes SS bike @ 120bpm (AM)

Diet
Total: 2175
Fat: 125 1121 53%
Sat: 33 296 14%
Poly: 18 162 8%
Mono: 55 491 23%
Carbs: 39 100 5%
Fiber: 14 0 0%
Protein: 227 908 43%

Yay low carbs! :)

edit: Felt like having some bacon with my eggs.

Sidior
09-05-2006, 06:53 AM
gl with the new journal, did the title change already though?

kad
09-05-2006, 07:35 PM
Thanks man. Yeah, I didn't like all the alice in wonderland references. I don't want people thinking I'm a druggie or something. ;)

kad
09-06-2006, 05:39 PM
Delts, Arms, Abs

Seated DB shoulder presses - 20's x10, 30's x10, 40's x10, x8, x8

Standing DB lateral raises - 20's x10, x8, x10

Preacher curls w/ curl bar - Bar+20 x10, +40 x10, +50 x8, x8

Parallel bar dips - BWx12, x10, x8, x8

Cable pushdowns - 120x8, x8

Alternating DB curls - 25's x10 each, x7 each

Decline situp bench... situps - BWx12, +25 x12, x10, x10

I did DB shoulder presses instead of military presses, for the first time in a LONG time. They felt great. The rest of the workout was just your regular curl jockey workout. I know I just did triceps with back on Monday, and everything on Sunday, but I'm switching back to one of my old routines mid-week here, so bite me. :p I can already tell the carb cycling is starting to work its wonders too. It's just a matter of time now...

Diet
Total: 2551
Fat: 81 732 29%
Sat: 19 170 7%
Poly: 13 117 5%
Mono: 26 232 9%
Carbs: 202 750 30%
Fiber: 15 0 0%
Protein: 257 1030 41%

Sidior
09-06-2006, 05:42 PM
great workout bro

kad
09-06-2006, 06:12 PM
Thanks man. I'm playing around with the journal format too, what do you think about this one?

kad
09-07-2006, 08:22 AM
Rest day

Cardio - 30 minute row

I kept it at about a 3.6-3.8m/s pace most of the time. Threw in a few hard 10 stroke sprints about halfway through. Did a few 30 sec half-sprint intervals at 4m/s towards the end as well. I had to break it up into three 10 minute increments, because my earbuds fell out and I had to fix that the first time, and I needed some water after 20 minutes... only took a few seconds break in between intervals. Gotta go to work and not eat carbs for the rest of the day. Later.

Diet
Total: 1817
Fat: 89 797 45%
Sat: 22 199 11%
Poly: 13 118 7%
Mono: 26 233 13%
Carbs: 42 105 6%
Fiber: 15 0 0%
Protein: 221 882 49%

kad
09-08-2006, 05:14 PM
Legs

Brief warmup for a minute on the cardio bike

Squats
45x10 (ATF)
135x5 (ATF)
155x5 (ATF)
185x5 (ATF)
205x3 (below parallel, but not ATF)

SLDL's
135x10
185x5
225x5
245x5
275x4 (grip failed)

Incline leg press
3pps x8
3pps x8

Standing calf raises (machine)
135x12
215x10
235x10
Left leg only - 75x8 - dropped back to 55 for 4 more reps (weak calf)
Right leg only - 55x12 - somewhat easy

Morning cardio - 20 minutes on the bike when I woke up... bah.

Notes
Decent leg workout. I dropped the weight a little bit and concentrated on form and technique, especially with the SLDL's. I found that 185x5 is pretty much my max ATF squat, which is pathetic IMO. My left calf is also really weak compared to my right one, why I don't know, but it's also about a half an inch smaller than my right... so I'm going to try to even them out for a while if I can.

Diet
Total: 2729
Fat: 86 772 29%
Sat: 25 226 8%
Poly: 9 83 3%
Mono: 15 136 5%
Carbs: 231 869 32%
Fiber: 14 0 0%
Protein: 264 1054 39%

kad
09-09-2006, 10:17 AM
I felt like eating some milk and cookies last night for a snack, so add roughly 500 cals to yesterday. I'm not worried about that one, because I had a couple sub 2k cal days this week to make up for it. Anyway, I went for a brief walk this morning. I've got some studying and homework to do this afternoon, and I'm having a cheat meal later tonight.... tacos and margaritas!

Sidior
09-09-2006, 10:24 AM
Im liking the new journal setup much more, also ATFs looking solid bro. Cookies and milk are delicious, what kind of cookies?

kad
09-09-2006, 11:51 AM
Thanks man. They're my grandmother's cookies, made with oatmeal, chocolate chip, and peanut butter chips. The best cookies EVER. :)

kad
09-09-2006, 11:52 AM
Also, which format did you mean, the horizontal or vertical list?

Sidior
09-09-2006, 12:35 PM
vertical

kad
09-09-2006, 01:25 PM
Ok, cool, I like it better too. It's the format I've always used.

Con
09-09-2006, 03:42 PM
Keep it up jordan, was lookin forward to seein how UD2 worked for u but I can persaonlly understand what a busy schedule can do to ya. Im facin the same prob right now too.

Gl and stay away from the cookies :D

kad
09-10-2006, 06:05 PM
Chest, Biceps

ME bench
Barx12
95x10
135x3
145x3
155x3
165x3
175x3
185x2
195x1 (new 1RM, man I'm weak)
185x1
155x8

DB incline bench
40's x10
45's x10

Standing EZ bar curls
Bar+20 x10
Bar+40 x10
Bar+50 x6
Bar+40 x8

Standing Alternating DB curls
25's x10 each
30's x4 each (...)

The bulk starts now. I'm tired of ranting about cutting. So, I had a huge pre-workout meal this afternoon and tried to test my bench max for the first time in ages, and it sucked. My meal plan was a little weird today, but it should return to normal tomorrow. And I get more Nitrean in the mail tomorrow too. I'm going to start out at 3k cals and work my way up from there. Which reminds me, I need to get ahold of a scale too, because I haven't weighed myself in weeks.

Diet
Total: 2636
Fat: 85 765 30%
Sat: 22 197 8%
Poly: 13 113 4%
Mono: 31 278 11%
Carbs: 249 947 37%
Fiber: 12 0 0%
Protein: 216 863 34%

Sidior
09-10-2006, 08:22 PM
Nice PR bro, a bulk will help with the strength for sure. Take it slow, the slower it goes the longer you can do it for :thumbup:

kad
09-11-2006, 07:05 PM
Sidior - thanks bro. Hopefully I'll break my old PR of 210 soon enough. I'm actually thinking about using Bill Starr's 5x5 routine for about 10 weeks starting next week to see what kind of strength I can get out of it.

Anyway, I was going to take a break from the journal and the forums for a while, but I decided to stick around. I like having a place to log my workouts and get feedback, and I'd miss it too much. So, I'm here to stay. :)

On to today's workout...

Back, Triceps

Chins
BWx10
BWx10
BWx10
BWx10

This has to be some kind of PR on the chins. I've never done this many sets of 10 before.

Deads
135x10
185x5
225x5
245x5
275x5
295x5

No straps as always. Strong as ever.

BB bent over rows
45x12 (overhand)
95x10 (overhand)
115x8 (underhand)
135x6 (underhand)

Switched the grip mid-workout on these, because I felt something popping around my left lat/rear delt area or something.

CG bench
45x12
95x10
115x8
115x8

First time doing these in a long time, because the last time I did them my left wrist hurt for days. I was careful with my form this time though, because I fractured my wrist three summers ago and I don't want to reinjure it.

Cable rope pushdowns
120x10
120x10
130x8

Same as always.

Notes
Decent workout. I had to wait forever for some guys to get done with a squat rack. They literally took about 10 or 15 minutes to do just a few sets of squats, because they talked forever between sets. So I did my chins first instead of deads. I need to go pick up a scale, because I have no clue how much I weigh right now and I don't want to gain more than about a pound a week. Later.

Diet
Total: 3023
Fat: 89 801 27%
Sat: 21 187 6%
Poly: 14 122 4%
Mono: 41 368 13%
Carbs: 248 903 31%
Fiber: 23 0 0%
Protein: 303 1212 42%

Sidior
09-11-2006, 09:02 PM
Sweet chins, fack I wish I could do 10 lol. Deads also looking solid.

kad
09-12-2006, 05:58 PM
Sweet chins, fack I wish I could do 10 lol. Deads also looking solid.
Thanks bro. I think I need to start adding some weight to the chins, heh.

Rest day
Didn't do crap but sit in front of a computer at work all day, except for the hour and a half I sat in on a company meeting. Fun times.

Diet
Total: 2967
Fat: 90 810 28%
Sat: 12 112 4%
Poly: 17 152 5%
Mono: 31 276 10%
Carbs: 253 869 30%
Fiber: 36 0 0%
Protein: 293 1172 41%

I think I'm starting to get used to the increased cals. I've always been a big eater (it's what made me fat in the first place), so it's coming back to me. At least it's clean this time. :)

kad
09-13-2006, 05:08 PM
Shoulders, Calves, Traps, Abs...

Standing military press
45x10
65x8
95x6
115x5
115x5
115x5
135x4

- Last four sets were more push presses than military presses.

Standing DB side laterals
20's x10
25's x8
25's x7

Standing calf raise machine
175x12
235x10
235x10
55x10 (left leg)
55x10 (right leg)

- Left leg is still really weak compared to the right one. Hopefully that'll change...

DB shrugs
75's x12
100's x10
100's x10

- I barely managed to hold on to the 100's for both sets, but I made it!

Decline bench situps
BWx15
BW+25 x12
BW+25 x10

It was a good workout all in all. Military presses/push presses are one of my favorite exercizes. What's strange is that I still seem to be leaning out a little bit, even on the increased calories. That's just fine by me, but it probably won't last forever. Legs on Friday. Until then...

Diet
Total: 3042
Fat: 79 712 24%
Sat: 17 150 5%
Poly: 10 91 3%
Mono: 22 200 7%
Carbs: 311 1168 39%
Fiber: 19 0 0%
Protein: 270 1079 36%

WBBIRL
09-13-2006, 05:17 PM
The military press is a shoulder exercise, not a leg exercise. Dont sacrfice your form for weight, the weights come second.

kad
09-13-2006, 06:45 PM
The military press is a shoulder exercise, not a leg exercise. Dont sacrfice your form for weight, the weights come second.
Er yeah, I know they're a shoulder exercise. Last time I checked, push presses are a valid shoulder exercise as well. Thanks for the tip though.

edit: And it never turned into a full on front squat. I just dropped a couple of inches just to get my momentum going. :)

kad
09-14-2006, 06:52 PM
Rest day
I once again sat in front of a computer at work and did PHP and MySQL stuff all day. Really exciting :). This is my third day straight of 3000 clean cals, and I'm enjoying it a lot more than 2000 cals. I think I'm going to drop my protein by about 50-75g in favor of more carbs and fat. I'm only about 175 at 15%ish bodyfat, I don't really think I need 300g of protein a day.

Diet
Total: 3056
Fat: 94 842 29%
Sat: 18 159 5%
Poly: 17 157 5%
Mono: 40 356 12%
Carbs: 255 869 30%
Fiber: 38 0 0%
Protein: 302 1210 41%

kad
09-15-2006, 05:02 PM
Legs

Squats
45x10
135x10
155x8
185x8
185x6
185x8

- all were at least parallel or below

SLDL's
135x10
185x8
225x6
245x5

Incline leg press
2pps x10
2pps+50 x10
3pps x10

Man, I've definitely had better. Squats wiped me out more than usual... maybe I was just actually working myself harder than usual. Then I could barely hold on to the bar doing SLDL's, because my grip kept giving out. So I did some leg presses to make me feel better. I'm downloading madcow2's template for Bill Starr's 5x5 routine to start next week, so I'll be on a steady routine for at least 8-10 weeks or until I stall out gaining strength. I can't wait to get started. I've also been at 3k cals for long enough, so I'm going to bump up to 3200-3300 starting Sunday. Tomorrow's my cheat day, and I'm taking the weekend off.

Diet
Total: 4091
Fat: 182 1641 41%
Sat: 53 476 12%
Poly: 14 123 3%
Mono: 51 463 12%
Carbs: 290 1062 27%
Fiber: 25 0 0%
Protein: 323 1293 32%

- actually went a little higher than I should have today, oops.
edit 2: actually, I ended up having two double cheeseburgers for my pwo meal... ;)

Sidior
09-15-2006, 05:04 PM
If you weren't using chalk on those stiffies get some, makes a world of difference. Also some high volume of those squats bro, looking good.

kad
09-15-2006, 05:08 PM
If you weren't using chalk on those stiffies get some, makes a world of difference. Also some high volume of those squats bro, looking good.
I don't think the rec center here allows chalk, or I'd have been using it already. Thanks man. :)

I also just realized why I was worn out in the gym today - I only had about 5 hours of sleep last night, heh. That makes a world of difference for me more than anything.

Sidior
09-15-2006, 10:45 PM
Man just because they don't allow it doesn't mean they will stop you. Keep it in a ziplock bag and clean up when you are done, I highly doubt anyone will hassle you.

kad
09-16-2006, 10:25 AM
Man just because they don't allow it doesn't mean they will stop you. Keep it in a ziplock bag and clean up when you are done, I highly doubt anyone will hassle you.
Good point. I never actually asked anyone if it's allowed or not, and there isn't a sign anywhere that says we can't use it. I think I'll just use my straps instead though because I don't want to deal with cleaning chalk up. :D

kad
09-17-2006, 04:07 PM
Rest day

My quads and glutes have been freaking killing me since Friday's workout. I think this is the worst leg DOMS I've ever had. And I get to start squatting 3 days a week now with the 5x5 routine, heh. Speaking of which, I'm using Bill Starr's 5x5 single factor routine starting this week in case anyone missed that.

Lifts before starting:
Bench = 195x1 currently (210 was my highest previously)
ATF squat = 185x5
Deadlift = 365x1 recently (I think I hit 335x5 with straps over the summer)

Hopefully by the time I'm done I'll have a 225x1 bench, 255x5 ATF squat, and 405x1 deadlift.

I think I'm roughly 175 lbs right now. I'm picking up a scale tonight when I go to the store, so I'll know for sure tomorrow morning. Diet has been 3000 cals for a week, so I'm bumping it up to 3500 starting tomorrow. Let's get this show on the road. :D

Diet
Total: 3233
Fat: 135 1216 39%
Sat: 34 307 10%
Poly: 17 153 5%
Mono: 34 304 10%
Carbs: 207 689 22%
Fiber: 34 0 0%
Protein: 300 1200 39%

edit: finally got some more milk tonight (whole milk), so I'm having some with my evening shake..

Sidior
09-17-2006, 10:16 PM
5x5 are hard work but ****in kick ass

kad
09-18-2006, 05:37 PM
5x5 Week 1 - Monday

ATF squats
45x10
85x5
105x5
125x5
145x5
165x5

BB flat bench
45x10
85x5
195x5
115x5
135x5
160x5

JS rows
45x7
65x5
85x5
95x5
105x5

Weighted hypers
BW+25x10
BW+35x10

Weighted situps
BW+25x12
BW+35x12
BW+35x12
BW+35x10

Man, I really had to let go of my ego today. I made sure I started low enough so I don't get burned out when I'm supposed to start setting PR's in 4-5 weeks. From what I've read, you're supposed to be matching your current 5RM in week 4 or 5 of the routine, so I started about 20-25 pounds below that with the intention of adding 5 pounds a week to the top set of my lifts. Since I'm eating more than I ever have on a regular basis in the last year, I'm really hoping for a nice strength rebound after being in a caloric deficit for so long with only a few breaks.

I got that scale last night too, and surprisingly weighed in at 180.4 lbs this morning. I haven't weighed myself in over a month too, and the last time I did I was about 170 back at home on my other scale, heh. I'm actually leaner now than I was at 170 too. I can tell because my face fat is slowly disappearing, and my upper back is getting more defined. I'm not worried about any of that though, because I know I'll gain some fat back while I'm bulking.

Diet
Total: 4174
Fat: 146 1315 32%
Sat: 51 463 11%
Poly: 18 164 4%
Mono: 52 470 11%
Carbs: 393 1456 36%
Fiber: 29 0 0%
Protein: 331 1324 32%

edit: Added some eggs and olive oil to my chicken and rice and made it fried rice for dinner. :)
edit 2: And then I finished off another 16oz of whole milk later this evening.

Con
09-18-2006, 06:11 PM
Well gl with the bulk man, i should be joining you.....eventually, just gotta achieve my sixpack for winter :p.

kad
09-18-2006, 08:33 PM
Well gl with the bulk man, i should be joining you.....eventually, just gotta achieve my sixpack for winter :p.
Thanks man. Have fun finishing the cut. I'm of the mindset that this bulk will help my next cut go better... more muscle = more calories burned = easier cutting. That's when I plan on attempting sub 10% bf. :)

Sidior
09-18-2006, 11:00 PM
Thanks man. Have fun finishing the cut. I'm of the mindset that this bulk will help my next cut go better... more muscle = more calories burned = easier cutting. That's when I plan on attempting sub 10% bf. :)

It sure will man. I always seem to **** up and cut through the winter and bulk through the summer.

kad
09-19-2006, 05:48 PM
It sure will man. I always seem to **** up and cut through the winter and bulk through the summer.
Haha. I intentionally waited long enough to start my bulk so that wouldn't happen. :)

kad
09-19-2006, 05:50 PM
Rest day. I've been bloated all day. I hope I get used to the insanely high carb intake.

Diet:
Total: 3748
Fat: 127 1140 32%
Sat: 49 443 12%
Poly: 12 108 3%
Mono: 29 258 7%
Carbs: 350 1255 35%
Fiber: 36 0 0%
Protein: 306 1222 34%

kad
09-20-2006, 05:43 PM
5x5 Week 1 - Wednesday

ATF squats
45x10
85x5
105x5
125x5
125x5

Standing military press - uber strict form (WBBIRL) :p
45x10
65x5
75x5
85x5
95x5

Deads
135x10
185x5
225x5
255x5
295x5

Chins (assistance)
BWx10
BWx8

Situps (assistance)
BWx15
BWx15
- was supposed to do three sets of situps, but my abs were really sore from Monday once I started them, so I only did two sets.

Good workout. I had to wait for a bunch of guys to get done with the racks at the beginning, so that frustrated me a little... they just stood there and talked for a while, didn't rack the weights, and left. Anyway, the ATF squats are feeling great, I can see good gains coming with those. Same with military press. Lots of room to grow. I think deads are going to get tough though. My grip almost gave out on my last set today, hopefully that'll improve along with my strength since I'm eating so much. I don't mind using straps along down the line either if I have to.

Diet - estimated, not sure about macros for a cup of uncooked pasta... anyone?
Total: 4212
Fat: 137 1231 30%
Sat: 36 328 8%
Poly: 14 129 3%
Mono: 48 431 11%
Carbs: 415 1546 38%
Fiber: 28 0 0%
Protein: 331 1323 32%

edit: just had a natty pb sandwich and another 8oz of whole milk. mmm, calories. :D

edit 2: almost forgot. I still weighed 180 lbs this morning.

kad
09-21-2006, 02:30 PM
Rest day.

For some reason, I've actually lost a half a pound since Monday... maybe I need to bump up to over 4k cals? :confused:

Diet (edited)
Total: 3871
Fat: 155 1393 38%
Sat: 33 297 8%
Poly: 17 157 4%
Mono: 43 388 11%
Carbs: 286 978 26%
Fiber: 41 0 0%
Protein: 330 1321 36%

kad
09-22-2006, 05:36 PM
5x5 Week 1 - Friday

ATF Squats
45x10
85x5
105x5
125x5
150x5
170x3
125x8

BB flat bench
45x10
85x5
105x5
115x5
135x5
165x3
115x8

JS rows
45x10
65x5
75x5
85x5
95x5
110x3
85x8

Parallel bar dips (assistance)
BWx10
BW+25x8
BW+25x8
BW+25x6

EZ bar curls (assistance)
Bar+20 x10
Bar+40 x8
Bar+40 x8
Bar+40 x8

EZ bar skull crushers (assistance)
Bar+40 x8
Bar+40 x8
Bar+40 x8

Awesome workout. It went a little longer than expected with the extra cooldown sets and the assistance, but no biggie... I've been eating more than enough to power my workouts lately, and I've been feeling really great. I actually got a huge arm pump for the first time today, a whopping 14.75" lol. I hope that keeps it up... my arms could use a few inches. On to week two! I just hope I started back far enough on my top working sets to keep progressing.

Diet
Total: 4222
Fat: 140 1263 31%
Sat: 44 398 10%
Poly: 13 117 3%
Mono: 31 277 7%
Carbs: 410 1520 37%
Fiber: 30 0 0%
Protein: 336 1345 33%

AM weight: 180.6 lbs (I think)

Sidior
09-23-2006, 12:44 AM
If you are finding the carbs to be too much, cut some out and up the fat or protein. Anything over 350g daily for me makes me tired and bloated all day long.

kad
09-23-2006, 08:07 AM
Sidior - It isn't that bad, because I spread that out across the day. The first couple of days this week were rough, but I'm used to it now. :)

Rest day

Stats update
AM Weight - 181.8 lbs (+1.5lbs)

Chest - 44" (+.5")
Arms - 14.25" (+.25")
Forearms - 11.75" (+.25")
Waist - 35.5"
Quads - 22.25" (+.25")
Calves - 14.5"/15" L/R

Not bad, finally starting to see results. My triceps are noticeably bigger. I hope this scale is accurate, it gave me a few different results before it settled on 181.8 three times in a row. So I'm writing this up as a pound and a half gain this week. Today's cheat meal day. My gf's mom and sister are coming up and we're all going out to eat at Red Lobster. That should be good. Anyway, later.

kad
09-25-2006, 05:29 PM
5x5 Week 2 - Monday

ATF Squats - 45x10, 85x5, 115x5, 135x5, 155x5, 170x5
Flat bench - 45x10, 85x5, 105x5, 115x5, 135x5, 165x5
JS rows - 45x10, 65x5, 75x5, 85x5, 95x5, 110x5
Hypers - BWx12, +25x10, +45x10
Decline situps - BWx15, +25x12, +35x12, +35x11, +35x10

Good first workout for week two. I can tell I'm still about 10 pounds away from my 5RM on squat and bench. I think my rowing has more room to go before I get close to my actual 5RM, because I never actually tested my 5RM with JS rows.

Calories: 3597

AM weight: 184.2 lbs (probably water weight)

kad
09-26-2006, 09:09 PM
Rest day

Diet
Total: 3376
Fat: 111 1002 31%
Sat: 23 206 6%
Poly: 18 163 5%
Mono: 34 302 9%
Carbs: 369 1293 40%
Fiber: 46 0 0%
Protein: 229 915 28%

AM weight: 183.2 lbs

kad
09-27-2006, 05:12 PM
5x5 week 2 - wednesday

ATF squats
45x10
85x5
115x5
135x5
135x5

Standing BB military press
45x10
65x5
85x5
95x5
105x5

Deads
135x10
190x5
230x5
270x5
300x5 (straps)

Chins
BWx10
BWx8

Decline situps (assistance)
BWx15
BWx15
BWx15

Everything is still relatively easy. Except the chins... I can normally handle 3-4 sets of BW chins easily, but after squats, military presses, and deads, I was worn out during chins. It was the same way last week, too. I'm wondering if they're worth it with everything else I'm doing. I think I'm starting to enjoy squatting every workout, haha.

Diet (edit: protein waffles again for dinner)
Total: 3733
Fat: 102 919 26%
Sat: 21 186 5%
Poly: 18 163 5%
Mono: 29 264 7%
Carbs: 436 1518 43%
Fiber: 57 0 0%
Protein: 277 1107 31%

Con
09-27-2006, 06:16 PM
Hope the bulk is providing favorable gains. I thought u were a little high on the cals, but if u think ur look leaner, keep it goin.

kad
09-27-2006, 07:01 PM
Thanks Con. Yeah, I'm already seeing some good gains. The cals may be a little high, but it's all clean, and I'm gaining just under 2lbs per week, which was the plan. If I get fat, I'll just cut it off next spring. I've been having mixed feelings about getting "ripped" or whatever lately anyway... we'll see. :)

Stumprrp
09-27-2006, 08:13 PM
great work in here jordan! and i just read on i think 9/15, 2 double cheeseburgers for PWO? ACE BRO!!! =D

Sidior
09-27-2006, 08:20 PM
Really solid workouts, the idea of squatting every workout does sound fun.... and hard.

Stumprrp
09-27-2006, 08:38 PM
Really solid workouts, the idea of squatting every workout does sound fun.... and hard.

amen to that.

kad
09-28-2006, 08:07 PM
Stump - Hehe, thanks, I actually had another couple of doubles today too. :D

Sidior - Thanks bro. It isn't actually that hard - yet. I haven't started setting PR's every week yet. :)

Rest day today. I think I need to drop back on the calories. I've been getting really constipated since I bumped them up to 3500+ last week, so much that I bleed when I poop. Not a good thing. I think I probably went up too much too fast. I'm not sure what's causing it though other than too many cals. At first I thought it was the whole milk that I was drinking every day, but I stopped that on Monday and I got constipated again today. I think it may be from eating too much oats/fiber, so I'm going to try scaling back the carbs and upping the fats. Yay more natty pb!

Diet:
Total: 3796
Fat: 161 1451 40%
Sat: 46 414 11%
Poly: 10 86 2%
Mono: 12 106 3%
Carbs: 310 1072 30%
Fiber: 42 0 0%
Protein: 271 1085 30%

kad
09-29-2006, 05:28 PM
5x5 Week 2 - Friday

ATF Squats
45x10
85x5
115x5
135x5
160x5
180x3
135x8

BB flat bench
45x10
85x5
105x5
115x5
140x5
170x3
115x8

JS rows
45x10
65x7 <- oops, forgot to stop at 5 because it was so light
75x5
85x5
95x5
115x3
85x8

Assistance
Dips
BW+25x8
BW+35x8
BW+45x6 <- FINALLY using the 45 again

EZ bar curls
Bar+40x8
Bar+40x8
Bar+50x8 <- getting stronger too... :windup:

EZ bar skulls
Bar+40x8
Bar+50x8
Bar+50x8

Everything is still progressing according to plan. I'm still a good ways off from my 5RM in the big lifts, so I'm not worried about burning out anytime soon. And I'm eating plenty (but not as much as I have been to avoid constipation until my body adjusts). I can tell my triceps at least are getting stronger since I've already added weight on both dips and skulls. Hopefuly that strength will convert to my bench strength later on, especially since I moved my grip in (about medium width grip, just outside shoulder width), as opposed to my pinkies on the outer rings. Later!

Diet - minus my PWO meal, I'm going out to eat with my gf
Total: 2796
Fat: 93 834 30%
Sat: 20 184 7%
Poly: 16 141 5%
Mono: 29 261 10%
Carbs: 284 1033 38%
Fiber: 26 0 0%
Protein: 217 868 32%

AM weight: 182.2 lbs

kad
09-30-2006, 07:35 AM
Stats Update

Weight: 185.2 lbs (water weight from cheat meal, so this isn't really accurate)

Chest: 43.5" (+??)
Arms: just under 14.5" (+just under .25")
Forearms: 11.75"
Waist: 35.75"
Quads: 22.5" (+.25")
Calves: 14.5"/15"

I'm thinking I wrote down last week's chest measurement wrong, or something, because it obviously isn't accurate compared to this week. Anyway, everything's still improving gradually. It's kind of weird considering Monday and Wednesday aren't even heavy lifting days yet since I'm still a ways off from my current 5RM's. Oh well. My waist (and weight) is a little bloated this morning because of my cheat meal last night, so I'm not really counting those today. On to next week...

Sidior
09-30-2006, 10:32 AM
Nice measurements, growth on quads and arms is top drawer.

kad
09-30-2006, 08:56 PM
Sidior: Thanks!

Diet for today:
M1: 1 cup oats, 1.5 scoops nitrean, 1T natty pb
M2: 6oz chicken breast, 2 slices WW bread, 1 medium potato, 8oz whole milk
M3: 8oz lean beef, 2 slices WW bread, 10oz whole milk
M4: 1.5 scoops nitrean, 12oz whole milk, 1oz almonds
M5: 6oz chicken breast, 1.25 cups whole grain pasta, .5 cup ragu organic pasta sauce, ~1T olive oil
Other: 6g fish oil

Total: 3279
Fat: 103 931 29%
Sat: 32 291 9%
Poly: 11 98 3%
Mono: 38 340 11%
Carbs: 314 1116 35%
Fiber: 35 0 0%
Protein: 284 1134 36%

Plenty of fiber, but I need to eat more veggies. I noticed I tend to go in cycles where I'll eat a lot of veggies for a while, then get burned out and skip on them for a while... I need to fix that. :)

kad
10-02-2006, 05:15 PM
5x5 Week 3 - Monday

ATF squats
45x10
95x5
115x5
135x5
160x5
180x5

BB flat bench
45x12
85x5
115x5
135x5
155x5
170x5

JS rows
45x10
65x5
75x5
85x5
100x5
115x5

Assistance
Hypers
BWx10
BW+45x10
BW+45x10
BW+45x10

Decline situps
BW+35x12
BW+35x12
BW+35x12
BW+35x12

Awesome workout, I'm still progressing smoothly. I wish my benching was a little more stable, though. It seems I get wobbly as the weights get heavier. Hopefully that'll correct itself as I get stronger.

Diet
Total: 4012
Fat: 136 1228 31%
Sat: 31 282 7%
Poly: 12 111 3%
Mono: 36 322 8%
Carbs: 380 1405 36%
Fiber: 29 0 0%
Protein: 325 1301 33%

AM weight: 185.6 (hello water weight? sheesh...)

kad
10-03-2006, 07:55 PM
Off day.

Diet: Burgers!

Calories: 4124
Protein: 310
Carbs: 276
Fat: 189

AM weight: 185.2 lbs

kad
10-04-2006, 05:43 PM
5x5 Week 3 - Wednesday

ATF squats
45x10
95x5
115x5
135x5
135x5

- paused at the bottom of each rep

Standing BB military press
45x10
65x5
85x5
95x5
110x5

Deads
135x10
195x5
235x5
275x5
305x5 (+straps)

Chins
BWx10
BWx10

Decline situps
BWx15
BWx15
BWx15

I was worn out during deads... I think pausing at the bottom of the squats pre-exhausted my legs a little too much. :( I can also tell my core strength is really improving, which is cool.

Diet
Total: 3577
Fat: 76 682 19%
Sat: 14 124 3%
Poly: 16 140 4%
Mono: 26 231 6%
Carbs: 431 1578 44%
Fiber: 36 0 0%
Protein: 325 1299 36%

- Need more fat, less carbs. I'm a little too bloated.

AM Weight: 186.2 lbs (water weight from yesterday's cheat)

kad
10-06-2006, 06:24 PM
5x5 Week 3 - Friday

ATF Squats
45x10
95x5
115x5
135x5
165x5
185x3
135x8

BB flat bench
45x10
95x5
115x5
135x5
155x5
175x3
135x8

JS rows
45x10
65x5
75x5
85x5
105x5
120x3
85x8

Assistance
Parallel bar dips
BW+25x8
BW+35x8
BW+45x6

Felt a little weaker on these for some reason...

EZ bar curls
Bar+40x8
Bar+50x8
Bar+55x8

Cable rope pushdowns
120x8
130x8
130x8

The poundages just keep going up. Can't wait until I'm setting PR's on a consistant basis.

AM weight 186.2 lbs (not holding nearly as much water, because I drank at least 6L of water yesterday and was peeing all day...)

Sidior
10-06-2006, 10:55 PM
Seems everything is going great, have you had any issues with the volume as of yet?

kad
10-07-2006, 08:03 AM
I'm pretty comfortable with the volume. IIRC, the whole point of the first four weeks of the program is to start below your current 5RM's and work your way into it so your body has time to adjust to the volume. I made sure I did that because I don't want to burn out later on. I'm going to milk this routine for all it's worth before I switch to something else. So far so good. :)

kad
10-08-2006, 12:20 AM
Stats update (Saturday - forgot to post this morning)

AM weight: 185.6 lbs

Chest: 44" (+.25" or something)
Arms: 14.25" (same as last week) :(
Forearms: 11.75"
Waist: forgot to measure this morning
Quads: 22.75" (+.25")

Decent gains this week. Chest and quads are growing, but my arms took a break or something... that sucks. I can tell my back is getting noticeably thicker in the mirror too, especially the upper back. Yay for JS rows! So far I've gained about 5.5 lbs in the first three weeks. Not too bad.

Con
10-08-2006, 06:42 AM
Where dem progress pics at?

Good stuff with the measurement increases, keep it up jordan.

kad
10-08-2006, 08:04 PM
Thanks Con, I'll post pics when I'm done bulking. I think there'll be more of a noticable difference across 30 pounds. ;)


Rest day again today


Diet

Total: 3483
Fat: 149 1339 40%
Sat: 39 352 10%
Poly: 14 126 4%
Mono: 55 491 15%
Carbs: 297 1082 32%
Fiber: 26 0 0%
Protein: 239 955 28%

kad
10-09-2006, 05:05 PM
Too fat
Yeah, so this bulk wasn't working out. I'm tired of feeling fat, bloated, and getting constipated. So I'm switching gears and finishing the cut, once and for all. I DO believe, however, that taking four weeks off from cutting was a good idea, because it helped to reset my metabolism. I think I might have a better chance of succeeding this time around, so I'm a lot more motivated now to finish what I'm starting. And with that, here's the first workout of the rest of the cut.

ATF squats
45x10
95x5
115x5
135x5
155x5
185x5

- All of these felt perfect.

Standing BB military press
45x10
65x5
95x5
105x5
115x5 (all with perfect form!)

Chins
BWx10
BW+25x5
BW+25x5
BW+25x5
BW+25x5
BW+25x5

- The last rep on the last couple of sets was a stretch, but I managed to get my chin over the bar finally...

Decline situps
BWx10
BW+45x12
BW+45x12
BW+45x10

- Core strength is still improving, a lot. I'm finally where I was at a long time ago.

Diet - perfect diet day
Total: 2861
Fat: 108 971 34%
Sat: 22 201 7%
Poly: 14 129 5%
Mono: 42 380 13%
Carbs: 193 710 25%
Fiber: 16 0 0%
Protein: 284 1136 40%

I'm keeping my cals just below 3000 for the first few weeks to see what happens. I'm using a general full body 5x5 template like what I was using, and I'm going to try to keep adding weight to my lifts every week until I can't anymore. I think wednesday might be deads, bench, rows, and dips. I would've benched today, but all the benches were in use the whole time I was there. :/

kad
10-11-2006, 06:52 AM
I need a break from lifting, because I don't remember the last time I took a break. I think it's been at least 8 weeks though, so I'm due one. I think I've been stressing too much over bulking and cutting and dieting and my routine too much lately, and I just need to take some time and step back from it all to destress and prioritize my goals. I've probably got my CNS and metabolism all confused as well, so I need to give my body time to rest. I lifted on Monday, so I'm taking the rest of the week and weekend off with the intention of starting back up next week, probably Tuesday. I'll be continuing to do some morning SS cardio to keep the water weight off during this time, because my diet probably won't be perfect.

When I start back, I've got a mind to finish cutting until I don't have a bit of fat left on me before I ever think about bulking again. I've got a long way to go. I don't know if I'll keep this journal up or not, because frankly I'm tired of rambling so much and talking to myself in here all the time. I might just let it drift into the abyss of WBB journal land and come back someday with comparison pics of me now vs. me ripped to shreds. See you all then.

kad
11-06-2006, 07:46 AM
I'm back. No, I'm not ripped yet, but I'm getting closer every week. No progress pics yet, but I'll have some soon, probably this weekend. I *really* wish I had kept a pic of myself when I started out at over 30% bodyfat, but oh well. My goal is to have a standing relaxed sixpack by the end of Febuary, early March.

I also decided to grow my hair out long a while ago, and it's down around my ears and past my eyes now. I want to let it get down to my shoulder blades eventually. I've never had long hair, and I've always been told it would look good really long, so I'm giving it a shot.

I missed logging my workouts - I haven't logged a workout in the last month or so - so I decided to start logging them in here again. No more useless ramblings after this post, just weights. I'll start off with Friday's leg workout:

Friday 11/3/06 - Legs
Squats (all parallel)
45x10
135x10
185x10
185x10
185x10
185x10

SLDL's
135x10
185x10
225x10
225x10
225x10 - actually going for a 4th set next week

Seated leg extensions
175x10
175x10
175x10
175x10

Seated leg curls
175x10
175x10
175x10
175x10

Standing calf raise machine
175x10
255x10
235x10
215x10

That was friday, and my legs are just now recovering from DOMS, heh. And now yesterday's chest workout...

Sunday 11/5/06 - Chest, Abs
BB flat bench
45x12
95x10
145x10
145x10
145x10
145x9

DB incline bench
45's x10
45's x10
45's x8 (I might have got he last two sets slightly wrong, but they were within 8-10)

Parallel bar dips (leaning forward to target chest)
BWx10
BWx8
BWx6 - worn out

Kneeling cable rope crunches
150x12
180x10
200x10 (stack)
200x10
200x10

Diet is still pretty much the same. All P+F meals with the exception of PWO1 (the PWO shake) and PWO2 (the ppwo meal), which are P+C. It's been working for me so far, and I'm fairly comfortable. I don't keep *any* sweets or anything not in my diet plan around the house anymore, so I have no excuse to go on cheating binges unless I go out, which is only on the weekends now. I'll keep posting workouts as they happen, which for now will hopefully be on Sunday/Monday/Wednesday/Friday. Later.

Vita
11-06-2006, 11:23 AM
looks like you're doing well!

what made you want to stop the 5x5?

kad
11-08-2006, 02:16 PM
Wednesday 11/8/06 - Shoulders/Arms
Standing BB military press
45x12
65x10
85x8
105x5
105x5
105x5
105x5

Standing DB side raises
20's x10
20's x10
20's x10

Standing DB rear delt raises
25's x10
25's x10
25's x10

Standing EZ bar curls
Bar+20 x10
Bar+40 x10
Bar+40 x10
Bar+40 x10

Standing DB alternating curls
25's x8 each
25's x7 each
25's x8 each

Cable rope pushdowns
100x10
130x10
120x10
120x10

EZ bar skulls
Bar+20 x10
Bar+20 x10
Bar+20 x8

Vita - Thanks. I tend to switch things up every few weeks for a change of pace. It keeps me from getting bored with my workouts.

Missed monday's back workout, I was sick in bed with a stomach virus all day. Nauseated, puking, diarrhea, feeling like crap all day. I didn't fully recover until this morning. I did get about 11 hours of sleep monday night and another 10 hours last night, so I'm feeling pretty good right now. Today's workout was still subpar, because I'm not 100% yet. Hopefully friday's leg workout will be better.

Vita
11-08-2006, 02:18 PM
looks like you did alright for being in recovery mode. good work!

kad
11-10-2006, 07:07 PM
Vita - thanks again!

Man, seems like the journal forum is getting popular... I posted two days ago and I'm already back to page 3.

Decided to do back this afternoon instead of legs, since I haven't had a back workout in over two weeks. That means I skipped legs this week too... oh well.

Friday 11/10/06 - Back
Deads
135x8
185x5
225x5
245x5
275x5
295x5
315x5 (+straps)

Chins
BWx12
BWx10
BWx10
BWx4

First three sets were kipping, last set each rep was from dead hang, complete lockout, slow reps, and they felt good. Thinking about doing dead hang chins/pullups for a while for a change.

JS rows (each rep from the floor)
45x10
95x10
95x8
95x8

Left shoulder started to pop and creak during these, maybe I need to check my elbow position. Or find something different.

DB shrugs
80's x12
100's x10
100's x10
100's x10

Used the straps for these. My grip is strong enough to hold the 100's in each hand for a few reps, but not for 3x10.

Ended up going out for mexican with my girlfriend for pwo2 tonight. That's the third time I've gone out this week, and I'm going home to visit my parents tomorrow, so I'll be eating out again. Ugh. Hopefully next week will be better in diet land. Weight is hovering right at 175.5 lbs, I don't expect it to drop until I get my diet dialed in again. It sucks being in college and trying to remain social while cutting.

That is all.

kad
11-11-2006, 05:08 PM
Saturday 11-11-06

I ended up not going home this weekend, because I have too much going on in class next week. I'm going home next weekend, then again the following Wednesday for Thanksgiving. So I've been able to stick to (or get back to) my uber clean diet today, hopefully for the next 7 days straight. I also managed to get to the gym for 15 minutes of HIIT rowing this evening. It felt awesome, I had all the energy in the world. I could've (and should've) gone for 20 minutes, but the computer on the rower cuts off after the time counts down. I didn't feel like stopping, resetting it for another 5 minutes, and going again. Hopefully I'll have time to get in all of my workouts this week and stick to my routine.

mickyjune26
11-11-2006, 05:29 PM
Jordan - You are making some good gains. Impressive deads. Keep up the great work! Doesn't it feel great to have TONS of energy?

kad
11-12-2006, 05:07 PM
Sunday 11-12-06 - Chest, Abs

BB flat bench
45x12
95x5
135x5
155x5
175x5
185x5

That felt AWESOME! I haven't repped 185 in ages, heh. Especially felt good at a BW of 175 (or just under).

DB incline bench
50's x8 <- short changed myself 2 reps for some reason, but oh well
50's x10
50's x10

Felt good too. I might touch the 55's next time.

DB incline flyes
30's x10
30's x10
30's x10

Decline bench situps
BWx12
+45x12 (I just hold a 45lb DB on my chest for these)
+45x10
+45x10
+45x10

Kneeling cable rope crunches
180x12
190x12
200x12 (stack)

Awesome workout all around, didn't take as long as I thought it would. I was out after about 45 minutes. No cardio. I'm going to hold off on the cardio until I can get a cardio bike for Christmas, then I'll throw in some morning cardio since it'll be at my apartment and I won't have to drag my butt to the gym at 6am. I ended up splurging last night on some burgers from Wendy's, but the diet has been right on target today.

mickyjune26 - Thanks! Yeah, it does feel great. More so than I felt when I was crapbulking and stuffing my face last month, hehe.

kad
11-13-2006, 05:12 PM
Monday 11/13/06 - Back

Deads
135x8
225x5
245x5
275x5
305x5 (straps)
335x3 (straps)

I love it when people stare at my 174lb self deadlifting 300+ lbs.

Chins
BWx10
BWx10
BWx8
BWx3

First three sets were slower, slightly deeper, more concentrated reps than I normally do (which is usually a quick kipping pace). Last set was a dead hang, complete lockout like last time. Deads wore me out.

Seated cable rows
150x8
150x8
150x8

Needed a change, these were alright. My right rear delt started to ache. I probably should've warmed up better for these.

DB shrugs (with straps)
85's x12
110's x10
110's x10

And that was that. I weighed in at 174 lbs this morning. I hope to be at 173 by the weekend, because I've got the willpower back to keep a clean diet. Speaking of which, that's been perfect again today as well, except I forgot to eat meal 4 for some reason this afternoon. I'll just throw another shake down later before bed. Oh well, later.

kad
11-15-2006, 07:04 PM
Wednesday 11-15-06 - Shoulders, Arms

Standing BB military press
45x12
65x10
95x10
95x10
95x8

Standing DB lateral raises
20s' x10
20's x10
20's x10

DB rear delt raises
25's x10
30's x10
30's x10

EZ bar preacher curls
Bar+20x12
+40x10
+40x10
+40x10
+40x10

Alternating DB curls
25's x10 (each)
25's x10
25's x8

EZ bar skulls
Bar+20 x12
+40x10
+40x10
+50x10
+50x6 <- arms/shoulders locked up and form was shot. end of set.

Cable rope pushdowns
130x6 (too much)
110x10
110x10

AM weight: 172.5 lbs (must be dropping water weight)

Legs on Friday. I need to stop weighing so often, too.

kad
11-17-2006, 05:18 PM
Friday 11-17-06 - Legs

Squats
45x10
135x10
185x8
155x8 (ATF)
155x8 (ATF)

SLDL's
135x10
185x8
225x8
245x8
245x8

Incline leg press
2pps x10
2.5pps x8
2.5pps x8

Seated leg curls
175x12
205x10
205x10

Standing calf raises (machine)
135x12
195x10
235x10
235x10

Not my best performance. I only had 5 hours of sleep last night because I was up studying for a test. I still lifted though, so it counts. Later.

Stumprrp
11-17-2006, 05:24 PM
very nice workout jordan

kad
11-19-2006, 05:09 PM
Sunday 11-19-06 - Chest, Abs

BB flat bench
45x12
115x5
135x5
155x5
175x5
185x5

DB incline bench
50's x10
50's x10
50's x10

DB incline flyes
30's x12
30's x12
30's x12

Decline bench situps
BWx15
+45x12
+45x10
+45x10

Cable rope crunches
200x10 (stack)
200x10
200x12

That went a lot better than Friday's leg workout. Too bad Indianapolis is about to lose to Dallas.

Stumprrp - Thanks man, long time no see!

kad
11-20-2006, 05:26 PM
Monday 11-20-06 - Back

Deads
135x8
185x5
225x5
245x5
275x5
295x5 (+straps)
315x5 (+straps)

Chins (kipping)
BWx10
BWx10
BWx10
BWx8

T-bar rows
45x12
90x12
115x8 (form got sloppy)
90x10

DB shrugs (w/ straps)
80's x12
100's x12
100's x12
100's x12

Smith shrugs (w/ straps)
2pps x12 (front)
2.5pps x10 (front)
2pps x10 (rear)

kad
11-24-2006, 04:37 PM
I missed Wednesday's shoulders and arms workout, because the rec center closed at 5pm. I still don't get it... the day before Thanksgiving, and I still wanted to lift, dangit. Oh well. ;)

I'm home for the weekend, so I paid for a day at the gym I lifted at over the summer.

Friday 11-24-06 - Legs

Squats
45x12
135x10
185x10
205x8
225x3
205x6

SLDL's
135x10
185x8
225x8
245x8
275x6 (+straps)

Incline leg press
3pps x10
4pps x8
4pps x8
4pps x8

Lying leg curls
90x10
90x10
90x10

Standing calf raise machine
135x12
195x10
195x10
195x10

Squats were feeling really strong tonight, I got in some sets at 205 for the first time in a long time. All reps were well below parallel except the set at 225, which still doesn't feel strong yet... I don't get it. 205 feels fine, I can manage that below parallel for 8 no problem, but an extra 20 lbs and I get wobbly and can't even make it to parallel for fear I won't make it out of the hole. Geez.

kad
11-24-2006, 08:41 PM
Well, after cheating yesterday and today since I've been at home for Thanksgiving, I'm going to try to be really strict with the diet between now and Christmas, when I plan on having my next big cheat day. That's four weeks of no cheating other than the scheduled cheat meal on Saturdays. I know I can do it... I've just gotta get my will power back up. Later!

kad
11-26-2006, 05:40 PM
Sunday 11-26-06 - Chest, Abs

Flat BB bench
45x12
115x5
135x5
175x5
185x5
195x3 (about freaking time!)
135x16

Incline DB bench
50's x10
50's x6 (fried)
45's x8

Incline DB flyes
30's x12
30's x12
30's x12

Cable rope crunches
180x12
200x12 (stack)
200x12
200x12
200x12

Weighted decline situps
+45 x12
+45 x12
+45 x12

kad
11-27-2006, 05:40 PM
Monday 11-27-06 - Back, Traps

Deads
135x5
185x5
225x5
275x5
315x5 (+straps)
365x1 (+straps)

- Tied my old PR with relative ease, and at a lighter BW. Maybe I'll give 385 a shot in a few weeks.

Chins
BWx10
BWx10
BWx10
BWx5 (complete dead hang lockout reps)

BB bent over rows
45x10
95x8
95x10 (switched to underhand)
115x8

- I think I like underhand grip on these more. My left shoulder tends to pop a little with overhand grip.

DB shrugs (+straps)
80's x15
100's x12
100's x12
100's x12

Smith shrugs
2pps x12
2pps x12

- Both sets behind the back

And that was that. I seem to be maintaining (or increasing) my strength fairly well in all my major lifts, and getting leaner at the same time, so I'm pretty satisfied with my current progress. I forgot to mention I got in some sprints on Saturday morning, and I think I'm going to try to start doing them on a regular basis 2 or 3 times a week to speed things up a little. Later!

Stumprrp
11-27-2006, 05:43 PM
WOOT @ 3 plates and a quarter!

kad
11-28-2006, 08:12 PM
Man, I keep freaking screwing things up. I was doing good today until I gave in and went out for mexican food tonight. I swear I think I have absolutely zero will power anymore when it comes to dieting... I have no idea where it went. I used to be fine with going for a whole week without cheating or eating anything outside my meal plan, but lately I just give in. Maybe UD2 is the answer... I'm going to give it some thought.

kad
11-29-2006, 06:11 PM
Wednesday 11-29-06 - Shoulders, Arms

Standing BB military press
45x12
65x5
95x5
115x5
135x5 (New PR: 135x1)

- First rep at 135 was perfect form. The last 4 required a slight dip at the hips to get some momentum going, so I'm sticking my new PR at 135x1 for now. Awesome. :)

Standing DB side raises
20's x12
25's x8
25's x8
20's x8

Standing DB rear delt raises
25's x10
35's x10
35's x10

Curl bar preacher curls
Bar+20x12
+40x10
+50x8
+60x6

Curl bar skull crushers
Bar+20x12
+40x10
+50x10
+60x8

Seated incline alternating DB curls
(aka the yes-i'm-a-curl-jockey-so-bite-me workout)
30's x10 (each)
30's x7

Parallel bar dips
BWx12
+25x7 <- should've stuck with just BW
BWx8

At least my arms are getting stronger, and somewhat bigger, slowly. :windup:

I think I might take some time off from eating strictly clean, and just concentrate on lifting and getting my protein requirement. I need to get my motivation back. I also need to concentrate on my classes right now, because I have a few projects due in a couple of weeks and finals in a couple of weeks as well.

I'll continue to lift and do some HIIT on off days here and there and post workouts as they happen, but the real cut probably won't continue until after the first of the year, depending on where I am. There's a chance I could be moving to work at a co-op job for Denso Manufacturing starting in January, if they ever call me back and set up an interview time. I've been waiting for a week to hear back from them, so I don't know what's going to happen with that yet.

KevinStarke
11-29-2006, 08:55 PM
Strong MP's man congrats on the PR.

kad
11-29-2006, 09:29 PM
KevinStarke - Thanks! Always nice to see a new face around here. :)



Incoming short mini rant, feel free to skip. I've just gotta get this out. Anyway, time to kick myself in the butt for wanting to relax the diet. I ate most of a large pizza tonight, so I think that satisfied my cravings for a while. Now it's time to get back to the clean dieting habits and stick to them. If I change pace, I will start to gain fat quickly, even if I don't try to - it's just how sensitive my body is, I guess. Clean diet, hard lifting, HIIT every few days or so. I should be fine for the next 3 months, even if I have to turn into a social hermit and not go out other than on Saturdays. I have my goals, and the means to reach them. I'm not letting anything get in the way. Later!

edit: Leg workout Friday. I might go for a ME ATF squat if I'm feeling up to it.

kad
12-01-2006, 05:20 PM
Friday 12-1-06 - Legs

Squats
45x12
135x10
185x8
225x5
245x1
265x1

Mostly working on form here. All reps were at least parallel, 265 was pretty darn close... I'm not sure if it was parallel or not. Concentrated on using a wider stance, forcing my knees out and sitting back and down instead of bending at the knees. 265 at 172-ish isn't too bad though for now.

SLDL's
135x10
185x8
225x8
245x6
275x6 (+straps)

Incline leg press
3pps x6
4pps x3 (quads were toast)
3pps x8

HS seated calf raises
90x12
140x10
90x10

This bodypart split is getting boring.

Sidior
12-01-2006, 05:25 PM
Havent been around in awhile, but you are really making great progress bro....keep it up!

kad
12-03-2006, 05:44 PM
Sidior - Thanks!

Starting back on a 2-day upper/lower split similar to BGB with some modifications.

Sunday 12-3-06 - Horizontal Push/Pull

ME bench
45x12
95x5
135x5
155x3
185x1
205x1
225xmiss

I don't get it... 205 went up quickly and easily, and 225 stuck about 3 inches off my chest. I think I may have held it at lockout too long before lowering it, I don't know. I'll give it a shot again in a few weeks. This is the beast that I must conquer before the end of the year(*#^

DB incline bench
50's x8
55's x8
60's x8 - PR? I don't really know...

T-bar rows
45x10
70x5
80x5
90x5
115x5
135x5

Seated cable rows
160x8
180x8
200x8

Not bad. I was a meal shorter than usual before my workout today, so that may have been the reason why 225 stuck... I still don't get it, and I think I'm just making excuses now, haha. I had at least another rep left in me at 205 though... oh well.

edit: Forgot the calf assistance work, 3x10 standing calf raises.

kad
12-03-2006, 08:37 PM
Heh, I goofed on the diet and had pizza tonight. I'm not gonna rant though, because nobody cares. And I'm not going to get all pissed at myself, because I knew what I was doing when I ordered it. I'll just get back to the clean diet tomorrow, and actually try to plan my meals out on a daily basis so I have less of a chance of cheating. I'm trying to get ripped here, not the opposite. Enough cheating! Later.

kad
12-05-2006, 06:00 PM
I took yesterday off, because I had a project to work on for class. My diet was right on target, and clean.

Today I went in for a squat session:

Warmup: 3 minutes rowing

ME squat
45x10
135x3
185x3
205x3
225x1
245x1
265x1
225x5

All were below parallel, 265 was barely there. I'm not listing it as a PR, because I've squatted it at parallel before.

BB front squats
135x10

My wrists were hurting after this one, because I used the regular grip instead of crossing my arms over each other... I was going to go for a set at 155, but I decided to call it quits. Edit: this was also my first time doing these, ever.

Weight was about 175 this morning, not completely dry though. Still holding some water weight from the weekend.

Diet has been perfect so far today.

Stumprrp
12-05-2006, 06:08 PM
strong squats!

kad
12-18-2006, 05:08 PM
It's been a while since I last lifted. I've been really busy finishing up the semester. I finally got to the gym today after work for some squats and SLDL's...

Full ATF Squats
45x10
95x5
135x5
155x5
185x5
205x5 (PR)

SLDL's
135x5
185x5
225x5
265x5

And that was all I had time for, because I'm gonna get a shower and go hang out with some friends tonight. Later!

RedSpikeyThing
12-18-2006, 05:57 PM
Lookin' good! Glad to see some more computer geeks :thumbup: Keep up the heavy liftin'

kad
12-19-2006, 05:55 PM
RedSpikeyThing - thanks for dropping by!

Tuesday 12-19-06

Warmup - 3 minute moderate row

Stretching...

2km regatta row (the all out race kind)
BW = 175 lbs or so
Time: 8:08

Huffing and puffing...
Stretching...

Done.

Could've been worse, I haven't rowed in over two weeks. I haven't rowed a 2km regatta in... 7 years (since I was on the crew team in highschool).

At least now I have something to go by.

kad
12-20-2006, 05:46 PM
Wednesday 12-20-06

BB flat bench
45x10
135x5
155x5
185x5
185x4

Chins
BWx10
BWx10
BWx5 (dead hang complete lockout)

Parallal bar dips
BWx12
BWx8

My wrists are hurting again after tonight's workout. I don't know if it's because of the benching, or if it's a combination of using my new laptop and not being used to the hand positioning on the keyboard yet and the benching. Who knows. I'm going to take some more time off until sometime next week, so Merry Christmas!

kad
01-02-2007, 06:24 PM
After not lifting consistantly for the last month, or eating clean, I'm finally back in the saddle again. I've got back on my uber strict clean diet. I actually started getting a variety of foods this time, so maybe I won't go crazy and get cravings after two days of clean eating. Here's tonight's workout. I've lost some strength, obviously.

Tuesday 1-2-07 - Chest, Abs

BB flat bench
45x12
135x10
155x8
155x7
155x4

DB incline bench
45's x10
45's x8
45's x8

DB incline flyes
30's x10
30's x10
30's x10

Decline bench situps
BWx20
+25 x12
+25 x10
+25 x10

Cable rope crunches
150x12
180x12
190x12
200x12 (stack)

Diet:

Total: 2129
Fat: 74 668 32%
Sat: 14 125 6%
Poly: 18 161 8%
Mono: 34 306 15%
Carbs: 145 519 25%
Fiber: 15 0 0%
Protein: 219 875 42%

kad
01-03-2007, 05:41 PM
Wednesday 1-3-07 - Back

Deads
135x8
185x5
225x5
245x5
275x5
295x5 (+straps)

Chins
BWx10
BWx8
BWx8

Seated cable rows
140x10
150x8
160x8
150x10

DB shrugs
70's x12
85's x10
85's x10

Diet
Total: 2201
Fat: 79 707 33%
Sat: 14 124 6%
Poly: 16 140 6%
Mono: 31 275 13%
Carbs: 148 545 25%
Fiber: 12 0 0%
Protein: 227 910 42%

Stumprrp
01-03-2007, 06:08 PM
solid deads jordan!

kad
01-04-2007, 05:58 PM
Stumprrp - Thanks!

Thursday 1-4-07

AM cardio: 45 minutes bike @ 18-20mph, ~130 bpm

Shoulders & Arms (aka the curl jockey workout... :hello:)

Standing BB military press
45x10
65x10
85x8
95x10
85x10

Standing DB side raises
25's x8
20's x10
20's x10

EZ bar preacher curls
Bar+20 x10
+40 x10
+40 x10
+40 x10

Alternating DB curls (each arm)
25's x10
25's x9/10 (L/R)
20's x10

EZ bar skull crushers
Bar+20 x10
+40 x10
+40 x10
+40 x10

Cable rope pushdowns
120x5
100x6

My arms were fried after that. Starting back after nearly a month off really sucks. My CNS isn't anywhere near the condition it was in before I stopped. Note to self: never take more than a week off from lifting anymore.

Diet
Total: 2259
Fat: 73 661 30%
Sat: 14 122 6%
Poly: 14 122 6%
Mono: 24 219 10%
Carbs: 155 568 26%
Fiber: 13 0 0%
Protein: 243 972 44%

kad
01-08-2007, 06:16 PM
I skipped last week's leg workout, because I had to go home on Friday to take care of some things. It happens. Here's tonight's workout.

Monday 1-8-07 - Chest, Abs

BB flat bench
2 warmup sets
135x10
135x10
135x10
135x9
- cheated myself out of the 10th rep on the last set, because the 9th was really close to failure

DB incline bench
40's x10
40's x10
40's x10
40's x10

DB incline flyes
25's x12
25's x12
25's x12
25's x12

Decline bench situps
BWx15
+25 x12
+25 x12
+25 x12
+25 x12

Cable rope crunches (I do these kneeling on the floor by the way)
170x12
170x12
170x12
170x12

Really awesome workout, went a lot better than last week's. I decided to bump up the volume and see how my body responds to some higher volume stuff for the next 8-10 weeks. Same exercises for the next three weeks, then I'm switching. Diet was clean today as well.

Total: 2451
Fat: 79 709 29%
Sat: 20 180 7%
Poly: 15 139 6%
Mono: 31 275 11%
Carbs: 143 537 22%
Fiber: 9 0 0%
Protein: 297 1189 49%

- Went a little too high on the protein... oops.

kad
01-09-2007, 06:58 PM
Tuesday 1-9-07 - Back

Deads
135x10
185x10
225x10
205x10
185x10

First time I've ever worked out with high rep deads, and they killed me. I overestimated myself by a bit and had to drop back after 225x10... I'll stick to 205x10 next week for my sets, heh.

Pulldowns
130x10
120x10
120x10
120x10

T-bar rows (MW=machine weight)
MW+45x10
MW+70x10
MW+70x10
MW+70x10
MW+70x10

DB shrugs (weight = each arm)
65x12
80x12
80x12
80x12
80x12

Still getting used to the amount of weight I can do for 4 sets of 10-12 on these exercises. I'll be sticking with the same weight for the next 2 weeks or so until I switch exercises.

Diet
Total: 2253
Fat: 74 668 30%
Sat: 13 115 5%
Poly: 18 158 7%
Mono: 34 303 14%
Carbs: 148 527 24%
Fiber: 16 0 0%
Protein: 252 1007 46%

Another perfect diet day, macros are right on target.

kad
01-12-2007, 06:32 PM
I forgot to post yesterday's delts and arms workout. It was a little sub-par, since I hadn't had very much solid food throughout the day (I ran out of groceries). Still doing my 4x10-12 sets, and loving it. I did finally get to the store last night and got some more food, and some more variety, and a food scale so I now know exactly what I'm taking in... and once I started weighing stuff I realized how far off my eyeballing of things has been for a while now. Anyway, on to the workouts.

I might not be logging them here for much longer, because I'm going to work on a database and web app for myself just to store them on my laptop.

-----------

Thursday 1-11-07 - Shoulders, Arms

Standing BB military press
45x12
65x10
85x10
85x10
65x10

Note: I'm still getting used to the amount of weight I can do for 4 sets of 10 before I'm able to start adding weight each week on my lifts.

Standing DB lateral raises
20's x10
15's x12
15's x12
15's x12
15's x12

Standing DB rear delt raises
20's x12
20's x12
20's x12
20's x12

EZ bar preacher curls
bar+20 x12
bar+40 x12
bar+40 x12
bar+40 x12
bar+40 x12

Standing alternating DB curls
20's x10 (each)
20's x10
20's x10
20's x10

EZ bar skull crushers
bar+20 x12
bar+40 x12
bar+40 x12
bar+40 x12
bar+40 x12

Cable rope pushdowns
110x12
100x10
90x10
... fried. Arms are still weak as crap.

Macros were on target. Next post is today's leg workout.

kad
01-12-2007, 06:34 PM
Friday 1-12-07 - Legs (FINALLY!!)

Seated leg extensions
160x12
175x12
175x12
175x12
175x12

Seated leg curls
145x12
175x12
175x12
175x12
175x12

Squats
135x10
135x10
135x10
135x10

SLDL's
135x10
135x10
135x10
135x10

Standing machine calf raises
115x15
175x12
175x12
175x12
175x12

I dropped the weights back because I haven't trained my legs in freaking forever, and I didn't want to overestimate myself and overdo it. It was still a great workout though. Macros were right on target today as well.

kad
01-15-2007, 05:57 PM
I haven't posted in the last few days, but everything's been going great. I had some really awesome workouts so far this week, so I thought I'd share...

Sunday 1-14-07 - Chest, Abs

BB flat bench
45x12
95x10
135x10
135x10
135x10
135x10

DB incline bench
40's x10
40's x10
40's x10
40's x10

Incline DB flyes
25's x12
25's x12
25's x12
25's x12

Decline bench situps
BWx15
BW+25 x12
BW+25 x12
BW+25 x12
BW+25 x12

Cable rope crunches
180x12 (+10 lbs)
180x12
180x12
180x12

Awesome workout, I hit every rep on every set perfectly. Next week I'm going to add a couple of reps to flat and incline bench and move up to the 30's for flyes and see what happens. My macros were a little off for the day (traded some fat for a few extra carbs), but my calories were roughly the same. The next post will be tonight's back workout.

kad
01-15-2007, 06:01 PM
Monday 1-15-07 - Back

Deads
135x10
135x10
185x10
185x10
185x10
185x10

Pulldowns
120x12
120x12
120x12
120x12

T-bar rows (MW = machine weight)
MW+70 x10
MW+70 x10
MW+70 x10
MW+70 x10

DB shrugs (+straps)
60's x12
85/95 (L/R) x12 <- for some reason I didn't realize I had an 85 in my left hand until after the set
95's x12
95's x12
95's x12

Really awesome workout, I was soaked at the end of it. 10 rep deads are intense. Weight is going up next week on T-bar rows... Diet was right on target today.

kad
01-17-2007, 06:51 PM
Wednesday 1-17-07 - Shoulders, Arms

I picked the WRONG night for a delts/arms workout. I think everyone on campus decided to go back to the gym tonight since classes just started yesterday. I skipped rear delts and still took an hour and 15 minutes to finish my workout.

BB military press
Warmup - 45x12, 65x10
75x10 for 4 sets - Perfect reps, so I might add 5 lbs next week.

Standing DB lateral raises
15's x12 for 4 sets - I don't get these. I can do all four sets of 12 with the 15's and have perfect form, but if I move up to the 20's, I can maybe manage two sets of 10 before I start to break down... sigh. Anyone have any suggestions?

Curl bar preacher curls
Warmup - Bar+20 for 12 reps
Bar+45 x12 - I planned on adding 5 lbs this week, but I barely managed this set, so I dropped back to the same weight I used last week.
Bar+40 x10 for 3 sets

Alternating DB curls
25's x10 for 2 sets
25's x10 for 7, then 15/20 (L/R) for 3 to finish off the set - I accidentally picked up a 15 in my left hand, oops
20's x10 for 2 sets - For some reason I lost count and added a set :/

Curl bar skull crushers
Warmup - Bar+20 x12
Bar+40 x12 for 4 sets - Kept really good form and managed all four sets with relative ease. The last couple of reps on the last set were a bit of a struggle so I'm staying at this weight.

Cable rope pushdowns
100x10 for 4 sets - Finally figured out the weight I'm able to do on these. Previously I was all over the place because I overestimated myself.

Notes
I think it was a good workout overall. I could have done without waiting 5 minutes between exercises to use different equipment. I guess I better get used to it since I'm working out at around 6pm now. Diet was perfect yesterday and today. I've made some pretty good progress so far, and I'll post up measurements this weekend if there's a noticable difference... if not I'll wait another week. Friday is leg day. Until then!

kad
01-19-2007, 06:42 PM
Friday 1-19-07 - Legs

Seated leg extensions
Warmup - 150x12
200x12 (too heavy), then 185x12 for 3 sets

Seated leg curls
Warmup - 150x12
185x12 for 4 sets

Squats
155x10 for 4 sets (+20 lbs)

SLDL's
155x10 for 4 sets (+20 lbs)

Standing calf raise machine
Warmup - 135x12
175x12 for 4 sets

Seated calf raises
90x12 (too heavy), then 70x12 for 3 sets

Intense workout, as always. Squats and SLDL's are brutal when you pre-exhaust your legs with leg curls and extensions. I probably won't be able to walk this weekend! :D So far I'm really enjoying the higher volume. My CNS is acclimated to lifting again, and I'm loving kicking my butt in the gym again. Oh yeah, and Nitor rules!

kad
01-20-2007, 07:25 AM
Saturday 1-20-07 - Progress Report

I've been on a solid diet and routine for three weeks now, weighing my food and tracking my macros very precisely for the last two weeks, and I've been taking measurements.

All measurements are taken cold (non-pumped) flexed (except waist, obviously). All changes are marked in bold.

Week 2 (Saturday 1-13-07)
weight: 172 lbs
chest: 43"
arms: 13.75
forearms: 11.5
waist: 35.75"
quads: 22"
calves: 14.25" / 14.75"

Week 3 (Saturday 1-20-07)
weight: 172.5 lbs (+.5 lbs)
chest: 43"
arms: just barely 14" (+ approx .25")
forearms: 11.5"/11.75" (L/R) (+.25" R)
waist: 35.5" (-.25")
quads: 22"
calves: 14.25" / 14.75"

A weight gain of .5 lbs on a cut is kind of puzzling, I guess it's just rebound muscle. I also know .25" in my arms is a lot for a week, but I think it's mostly just rebound gains made from when I wasn't lifting for nearly a month over November-December. My arms were right at 14" before I stopped lifting, so this isn't really all that unbelievable in my opinion. I sort of predict that next week's measurements will be roughly the same.

Today's my normal cheat meal day, but I think I'm skipping it, because I haven't really had any cravings this week for anything. I know without a doubt that the Nitor has been helping with those... that stuff is amazing!

kad
01-21-2007, 06:08 PM
Sunday 1-21-07 - Chest, Abs (Week 4)

BB flat bench
Warmup - 45x12, 95x10
140x10 for 3 sets, then 140x8 - 2 reps shy of 4x10

DB incline bench
45's x10 for 4 sets (+5 lbs)

Incline DB flyes
30's x12 for 4 sets (+5 lbs)

Decline bench situps
Warmup - BWx12
BW+25 x12 for 4 sets

Cable rope crunches
190x12 for 4 sets (+10 lbs)

Awesome workout, I was able to add weight on most of my lifts. I ended up having a cheat meal last night after all. I felt like I deserved it after another week of solid clean dieting. I went a little overboard though, and gained nearly 5 lbs of water weight, so the next time I cheat I need to be a bit more careful...

kad
01-22-2007, 06:09 PM
Monday 1-21-07 - Back

Deads (no straps)
Warmup - 135x10 for 2 sets
185x10 for 4 sets - first set was a double overhand grip, the rest were mixed grip.. need to work on my grip strength

Pulldowns
130x12 for 4 sets (+10 lbs)

T-bar rows (MW = machine weight)
MW+75 x12 - forgot I normally do 4x10 for these, heh
MW+75 x10 for 3 sets (+5 lbs)

DB shrugs
60's x12
70's x12 for 3 sets
- forgot my straps, so I couldn't go as high without them

Smith shrugs (behind the back)
185x12 for 4 sets

Nice workout. Instead of adding weight to deads, which I could have done, I felt like sticking to the same weight until I can manage all 4 sets with a double overhand grip. My calouses are on fire right now from all the pulling tonight. Added some weight on the pulldowns, but I got a tad sloppy with my form, so I'm staying there next week. I should've added another 5 lbs to T-bar rows. Other than that, it felt good. The rec center was really crowded tonight, which kinda sucked, but oh well. My diet has been perfect so far this week.

kad
01-24-2007, 06:48 PM
Wednesday 1-24-07 - Shoulders, Arms

Standing BB military press
Warmup - 45x10, 65x10
75x10 for 4 sets - for the second week in a row, so I'm bumping it up next week

Standing DB lateral raises
15's x12 for 4 sets - perfect form, for the third or fourth week in a row now, so I need to move up to the 20's sometime

Standing DB rear delt raises
25's x12 for 4 sets

EZ bar preacher curls
Warmup - Bar+20 x12
Bar+40 x12 for 3 sets, Bar+40 x10.5 - almost have 4x12 with these, maybe next week

Standing alternating DB curls
20's x10 (each) for 4 sets

EZ bar skull crushers
Warmup - Bar+20 x12
Bar+40 x12 for 4 sets

Cable rope pushdowns
100x10 for 4 sets

Yay curl jockey workouts. I took measurements after lifting, just for fun, and my arms were just under 14.5" pumped. :D

kad
01-26-2007, 06:14 PM
Friday 1-26-07 - Legs

Seated leg extensions
Warmup - 140x12
185x12 for 4 sets

Seated leg curls
Warmup - 140x12
170x12 for 4 sets

Squats
155x10 for 4 sets

SLDL's
155x10 for 4 sets - double overhand grip, no straps

Standing calf raise machine
Warmup - 135x12
175x12 for 4 sets

Hammer Strength seated calf raises
70x12 for 4 sets

Great leg workout. I had trouble driving home afterwards, because I could barely control my calves because they were shaking so bad. :(

I did try something different today, I had a pre-workout nitrean+dextrose shake with the same amounts as my post-workout shake, just to see if it had any effect on my lifting session. I think my workout improved as a result, and I didn't feel bloated or anything. I'll give it a few weeks to see if there's any more of a noticable difference. I need to do a little bit more research in that area as well before I go restructuring my diet that's worked so well for the last 4 weeks.

kad
01-27-2007, 06:59 AM
Saturday 1-28-07 - Progress Report (end of week 4)

Weight: 171.5 lbs (-1 lb)
Chest: 43.25" (+.25")
Arms: 14"
Forearms: 11.5"
Waist: 35.5"
Quads: 22"
Calves: 14.5" / 15" (L/R) (+.25")

Too bad I didn't lose any in my waist this past week, even though I dropped a pound, and even gained some in my chest and calves (again, probably still rebuilding what I lost). At least I look leaner in the mirror. I took front and side profile pictures after week two and this week, and I'll crop them and put them side by side in a progression and post them at the end of my cut.

Here's a side by side comparison of the last three weeks of measurements:

Week 2 Week 3 Week 4
Weight: 172 172.5 171.5
Chest: 43" 43" 43.25"
Arms: 13.75" 14" 14"
Forearms: 11.5" 11.5" 11.5"
Waist: 35.75" 35.5" 35.5"
Quads: 22" 22" 22"
Calves: 14.25"/14.75" 14.25"/14/75" 14.5"/15"

So far the progress has been satisfying. After four weeks of solid training, I'm probably going to switch my routine around slightly this week, and maybe switch the rep ranges and some exercises, and drop back some on the morning cardio and maybe add in some HIIT. Later.

RedSpikeyThing
01-27-2007, 10:21 AM
Congrats on the progress. You're getting strong too!
How do you find the 10 rep deads? I can't keep my form right for that long :(

kad
01-27-2007, 10:50 AM
Congrats on the progress. You're getting strong too!
How do you find the 10 rep deads? I can't keep my form right for that long :(
Thanks for the kind words!

They were pretty rough at first, but like all things, eventually your body gets conditioned to it. The key for me was to drop the weight back a little and focus on maintaining my form so I didn't hurt myself. I used to shudder at the thought of doing 10 rep deads, because up until now I had always done sets of 5 and just ramped the weight.

The main reason for doing 4 sets of 10-12 for all of my lifts over the last 4 weeks was to get my CNS reconditioned after my time off. I didn't think it would be that hard to get back into lifting again, because I only took about a month off, and even lifted a couple of times randomly during that time off, but I was pretty shocked at how fast I got winded during the first few workouts. Now that I'm back into the swing of things, I may switch things up a bit and start lifting heavier (because I miss it), but I haven't really decided what I want to do yet.

Kiaran
01-27-2007, 10:57 AM
Hey there fellow computer nerd. Just stopping by to say "what up". Lookin solid in here. How's life been?

kad
01-27-2007, 12:22 PM
Hey there fellow computer nerd. Just stopping by to say "what up". Lookin solid in here. How's life been?
Hey man, ltns! I'm doing fine, how are you? Where have you been all this time?

kad
01-28-2007, 07:07 PM
Sunday 1-28-07 - Horizontal Push/Pull, Calves

I'm gonna be getting a little BGB action going in here for the next 4-6 weeks or so. I decided to bump my cals up a little, drop the morning LISS biking back to 20 minutes at most maybe 3-4 times a week, and I'm going to start doing an HIIT session once a week. I'm also going to be cycling my carbs for the next 4-6 weeks as well, incorporating high/medium/low carb days. Today was a relatively high carb day (went a little over on my cals though), tomorrow will be medium, Tuesday will be a low carb day (also an off day, no lifting). It should work well with my class and work schedule. Here's a brief outline:

Sunday: horizontal push/pull, calves, high carbs
Monday: quad dominant legs, biceps, medium carbs
Tuesday: off day, low carbs
Wednesday: vertical push/pull, abs, high carbs
Thursday: HIIT sprints, low carbs
Friday: hamstring dominant legs, triceps, medium carbs
Saturday: off day, low carbs

Here's tonight's workout:

Deads
Warmup - 135x8, 135x6
185x5
225x5
265x5
295x5
315x5

- The guy that was doing deads before me used chalk, and didn't clean the bar off, so I had some chalk to work with (I know, sounds kinda gross, whatever)... basically I skipped the straps, and nailed 315x5. I think that's the first time I've deadlifted that much since sometime in November, and this time without straps. Awesome!
NOTE TO SELF: GET CHALK FOR DEADLIFTS.

T-bar rows (plate loaded)
Warmup - MW+45 x 10
MW+90 x 8 for 3 sets

DB flat bench
35's x5
45's x5
55's x5
65's x5

- Wasn't sure how high I could go with these, since it's the first time I've done them in ages. I had a little room left, so I may attempt the 75's next week.

BB incline bench
135x8 for 3 sets

Calf presses on the incline leg press
Warmup - 3pps x 12
5pps x10 for 4 sets

Awesome workout. Bumping the carbs up throughout the day prior to my workout made a big difference. Dropping the volume made a big difference, because I was able to lift more weight (duh), so I'm feeling a lot more motivated as a result right now. Hopefully squats will be just as good tomorrow...

kad
01-29-2007, 08:01 PM
Monday 1-29-07 - Quad dominant legs, biceps

ATF squats
Warmup - 45 x 8
135 x 5
155 x 5
175 x 5
185 x 5

Incline leg press
3pps x 8 for 3 sets

Seated leg curls
170 x 15
170 x 13
170 x 12

EZ bar preacher curls
Bar+20 x 8
+40 x 5
+50 x 5
+60 x 5
+70 x 5

Incline alternating DB curls
25's x 8 (each)
30's x 8 (each) for 2 sets

Notes
Great workout. I matched my previous ATF squat 5RM from sometime back in November. Leg press was.... well, leg press. And curls were, well, curls. :)

Stumprrp
01-29-2007, 08:55 PM
very nice workout man :thumbup:

kad
01-31-2007, 06:17 PM
Wednesday 1-31-07 - Vertical Push/Pull, Triceps

Uh, I forgot that I was really supposed to do abs instead of triceps tonight for some reason... so I'll just hit abs tomorrow. Oops.

Standing BB military press
Warmup - 45 x 8
65 x 6
85 x 5
95 x 5
105 x 5
115 x 5
125 x 4

Standing DB side laterals
20's x 8 for 3 sets - perfect form too! woo

Standing DB rear delt raises
30's x 8 for 3 sets

Chins
Warmup - BW x 8
BW+25 x 5 for 2 sets
BW+25 x 4.5
BW x 6

Pulldowns
140 x 8
150 x 8 for 2 sets

Parallel bar dips
Warmup - BW x 10
BW+25 x 5
BW+35 x 5
BW+45 x 5 for 2 sets

- Been a while since I've done weighted dips, so I was pleasantly surprised at the amount of weight I was able to add.

Cable rope pushdowns
100 x 8
110 x 8
120 x 8

Decent workout, I just need to remember to swap triceps and abs next week. Today was a relatively high carb day. I'm gonna start posting my fitday in here just for the sake of tracking it. Fats were a little low for the day... that will be remedied tomorrow.

Total: 2328
Fat: 41 367 16%
Sat: 3 28 1%
Poly: 9 80 4%
Mono: 20 179 8%
Carbs: 247 875 39%
Fiber: 28 0 0%
Protein: 252 1009 45%

kad
01-31-2007, 06:40 PM
very nice workout man :thumbup:
Yo Stumprrp, thanks!

kad
02-01-2007, 09:45 AM
For some reason I decided to have a pizza last night, so I had this week's cheat meal a little early. I'm going to try and not cheat again until next Saturday (the 10th). Other than that, I was already down to 171 lbs on Tuesday morning, so this week was going fairly well. Just a little setback that I'm sure I'll rebound quickly from.

I want to add some HIIT back into my routine, maybe a day or two a week on non-lifting days. I'm going to *try* to get some in tonight, depending on whether or not I have a meeting at school, and if I can get a project done for operating systems class. Later.

kad
02-01-2007, 08:13 PM
Here I go again, yo-yo dieting like I used to. My diet was perfect for four weeks straight, with just a cheat meal a week on saturdays. This week I switched crap around, started adding carbs here and there to carb cycle. It would've worked, except I had pizza last night, and I went out to eat again tonight. I basically just sacrificed any progress I might have made this week... oh well. I'm seriously not going out to eat or otherwise cheating until Valentine's Day or something. Sorry for the mini-rant, just had to drop that in here to get that off my chest and keep myself honest.

kad
02-02-2007, 05:29 PM
Friday 2-2-07 - Hamstrings, Abs

SLDL's
Warmup - 135 x 8, 135 x 6
185 x 5
225 x 5
265 x 5
295 x 3 (grip failed)
275 x 5

GM's
135 x 8 for 3 sets

- This is about the second time I've ever done these, so I wanted to work on my form some.

Decline bench situps
Warmup - BW x 15
BW+25 x 12
BW+35 x 10
BW+45 x 10

Decent workout, and it only lasted about 45 minutes. Short and sweet. I'll definitely get in a good HIIT workout tomorrow.

Diet
Total: 2582
Fat: 80 722 29%
Sat: 22 196 8%
Poly: 9 83 3%
Mono: 22 194 8%
Carbs: 207 722 29%
Fiber: 27 0 0%
Protein: 265 1060 42%

Edit: traded some protein for some fats in my last meal to bump my fats up a little for the day.

BigDanStud
02-02-2007, 05:31 PM
Keep up the good work bro. Persistance, Consistancy, and hard work will get you to all your goals.


Big Dan

kad
02-05-2007, 05:44 PM
Monday 2-5-07 - Chest, tricep assistance

DB flat bench
Warmup - 35's x 10
45's x 5
55's x 5
65's x 6 for 3 sets

Parallel bar dips
BW x 10
BW x 8
BW x 8

Cable rope pushdowns
120 x 8
120 x 6

And that was it. I wasn't terribly motivated to lift today for some reason. Oh well, on to the next workout. On another note, I'm back on my clean diet finally, after four days straight of cheat meals. I can tell I gained a little water, I look a little puffy. I think I'm going to drop back to some simpler workouts like I was doing over the summer. It was a little more motivating when I wasn't doing so much volume and so many lifts per workout.

Kiaran
02-09-2007, 01:48 PM
Persistance is key. Stick with it bro, all your goals will be achieved.