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Thread: Long time lurker finally starting a log!

  1. #1
    Senior Member KIBBLES N BITS's Avatar
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    Long time lurker finally starting a log!

    Hey everybody , like the title says I'm a long time user here that never posted much. I figure it would be a great motivational boost and an excellent source of advice if I started my own log up here. Anyway some info about myself.

    I'm 18 years old, 5'11 and right at 201.5 pounds as of today. I'm currently on a cut for the summer under the direction of Shelby Starnes. For my training I follow Jim Wendler's 5/3/1 and I believe I've seen some great gains. I' ll start with some pics of the day I began my cut (this will be my second cut, first cut I went from 275 to 215ish and maintained there for awhile).

    Current Stats:

    BF% - Unkown
    Bodyweight - 201.6 pounds

    Deadlift Max - 500
    Squat Max - Not tested in months, working off of 365 for my programming
    Bench Press - Also not tested in months, working off of 265 for my programming
    Military Press - Using a max of 165 for programming purposes, will re-test in 6-8 weeks
    And the Pics, these are from Friday, which is 6 weeks into my diet. I can post the starting pics if people are interested.

    Front Flexed


    Back Double Bi


    Any questions don't hesitate to ask! I also plan on uploading some videos of my training as well too, it'd be nice to have technique/form critiqued.
    Last edited by KIBBLES N BITS; 02-16-2011 at 03:42 PM.

  2. #2
    Senior Member KIBBLES N BITS's Avatar
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    Deads Week 1(5's week) 2/6/2011

    First workout of the log! Went into today's workout feeling a bit lethargic but I grinded the session out anyway. I currently use the Week 1 (5's) week as a deload and just hit my prescribed reps then move on to the assistance work.

    Hang Cleans:
    135 x10
    160 5x3

    Deads:
    Warmups 135x5, 225x5
    Work Sets 295x5, 345x5, 385x5 (Add Belt)

    Snatch Grip High Pulls SS w/ DB Shrugs:
    Worked to 175 3x3 for High pulls
    Shrugs 100's 4x15 (2 second hold at top)

    Front Squat:
    135x10, 185x8, 195x8, 205x8

    Goodmornings:
    135x10, 145x10, 155x10

    BB Rollouuts:
    4x8

    Neck Harness:
    30 Pounds, 100 reps in as few sets as possible

    Done with week one, cardio tomorrow morning and then my Military Press session starts off week 2 (3's week) on tuesday.

  3. #3
    Senior Member KIBBLES N BITS's Avatar
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    Nothing exciting today just the standard AM cardio session.

    40 minutes on the treadmill, 3.7 mph 10 incline kept HR 130-140

    Military press session tomorrow, looking forward to it

  4. #4
    Senior Member GazzyG's Avatar
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    Looking absolutely solid, mate!

    Looking forward to watching the progress of your training.

  5. #5
    Rory Parker Behemoth's Avatar
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    Very lean already. How long do you plan to diet for and what are the long term goals? Bodybuilding oriented? Powerlifting oriented? Just general weightlifting get bigger and strong? Any aspirations at competition in either endeavor?
    accuflex - LOLZZZZ!!!11one1!! SOEM PPL WORK THRE ARMZ!!!!11!! LETS KILL THEM111

    "You can fake effort with grunts and clanging weights but quiet, consistent hard work coupled with gradual strength increases earns universal respect in gyms" - Steve Colescott



    I'd rather Situation be a member of this board. -Joey54

  6. #6
    House Lannister
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    Solid build Kibbles. How do you like working with Shelby?

  7. #7
    Rory Parker Behemoth's Avatar
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    Quote Originally Posted by chevelle2291 View Post
    Solid build Kibbles. How do you like working with Shelby?
    Quit WBB stalking me. I'm onto you searching my posts and stealing my new journal discoveries...
    accuflex - LOLZZZZ!!!11one1!! SOEM PPL WORK THRE ARMZ!!!!11!! LETS KILL THEM111

    "You can fake effort with grunts and clanging weights but quiet, consistent hard work coupled with gradual strength increases earns universal respect in gyms" - Steve Colescott



    I'd rather Situation be a member of this board. -Joey54

  8. #8
    House Lannister
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    Quote Originally Posted by Behemoth View Post
    Quit WBB stalking me. I'm onto you searching my posts and stealing my new journal discoveries...

  9. #9
    Paul killxswitch's Avatar
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    Subscribed. You look great dude. Good luck and let us know what your goals are. Seems like you're pretty serious about something if you've hired a nutritionist/trainer.

  10. #10
    Senior Member KIBBLES N BITS's Avatar
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    Quote Originally Posted by Behemoth View Post
    Very lean already. How long do you plan to diet for and what are the long term goals? Bodybuilding oriented? Powerlifting oriented? Just general weightlifting get bigger and strong? Any aspirations at competition in either endeavor?
    In regards to the duration of the diet I have 10 weeks left with Shelby in which I plan to get to hopefully around 185 pounds, thats the plan anyway. I really haven't ever considered competing at any level and at the moment I really doubt i'd have the time (Pharmacy Major), I just really enjoy improving over time so I would say my main goal is to become just bigger and stronger in general.

    My long term goals are a 600 pull, 500 squat, and a 365, and a 245 military press by my 20th birthday (June 2012). As for the short term, 185 and under 10% bodyfat by June 1st of this year, once the summer is over I'll decide whether to bulk in the fall or stay lean (leaning towards a bulk already lol).

    Solid build Kibbles. How do you like working with Shelby?
    I've only been working with Shelby for 6 weeks as of now but so fat it's been pretty awesome. I saved nearly all of my money from last year and finally got enough around Christmas to finally hire him. The diet is really straight forward and simple, I cook all of my food on weekends and then bring it up to college with me for the week so that should help explain the ease. The only thing I dislike is the cardio haha i just hate hate hate cardio for some reason but I suck it up and get it done, it's worth it. Oh and no cheat meals
    Last edited by KIBBLES N BITS; 02-07-2011 at 03:15 PM.

  11. #11
    House Lannister
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    Where you going to school at?

  12. #12
    Senior Member KIBBLES N BITS's Avatar
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    Quote Originally Posted by chevelle2291 View Post
    Where you going to school at?
    I'm at Wilkes University right now, private school in PA. Considering trying to transfer into Pitt next year, have to see how everything plays out though

  13. #13
    Senior Member KIBBLES N BITS's Avatar
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    Military Press Week 2 (3's week) 2/8/2011

    15 minute warm-up

    Military Press
    -Warm up, 45x8,95x3
    -Work sets, 125x3, 145x3,160x5 (Add Belt)

    Pull Ups (all from dead hang)
    8x8 and than 2x8 assisted, really wanted to hit 10x8 today but hey there's always next week, I usually just spread these throughout the entire session

    Incline Barbell Press (ring finger on the ring)
    185x8, 190x8, 195x6, 155x10

    -Just added these last week so still getting used to it

    Floor Press (work to a heavy set of 6, pinky on the ring)
    155x6, 170x6, 185x6, 200x6, 215x6, and then 225x3 just to test it out

    - I just started doing these the past 2 weeks as well so I don't expect to be moving much weight yet

    Barbell Curl with Fat Grips (short rest periods between sets, between 30-45 secs)
    4x12 @ 75 pounds

    - I make sure to keep a good slow tempo on these

    DB Hammer Curls immediately after the BB Curls
    35x12 and then worked down the rack to the 20's, finished with the 45's for 6 each arm

    - Also use a very controlled tempo here

    Finished the workout with my cardio, 40 mins on the tread @ 10 incline and 3.7 mph.

    Today's sessions gets a 6/10, I'm not much of a morning workout person but this wasn't half bad, nothing spectacular either though.

    Got to the gym today and my triceps were randomly sore, no clue as to why but I figured eh what the hell lol and got started. I also learned that doing my cardio post workout is about 20 times more enjoyable than the fasted AM cardio, for some reason I can just zone out and time seems to fly right after my lift. In other news, Squats tomorrow and I'm looking to get some serious work done
    Last edited by KIBBLES N BITS; 02-08-2011 at 05:46 PM.

  14. #14
    Senior Member KIBBLES N BITS's Avatar
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    Squat Week 2 (3's week) 2/9/2011

    Started the day off with my fasted AM cardio, 40 minutes treadmill 10 incline @ 3.7 mph, HR kept between 130-140

    Hit the gym at about 3:30 and got to work.

    15 minute Warm-up

    Squats

    45x10, 135x6, 195x3, 250x3, 290x3, 335x7

    Squats w/ 40 pounds of chain weight per side
    225x8, 245x8,265x8, 285x8 (PR) (365 pounds at top)

    Finished off with 225x20 straight weight, made sure these were nice and deep

    Goodmornings
    135x10,140x10,145x10,150x10, 155x10

    Leg Press
    Worked from 2 plates per side to 5 plates per side for 10 reps a set

    DB Lunges
    45x1 set to failure, around 11 steps per leg

    Hanging leg raises SS with Cable crunches @ 100 pounds
    4x15 each

    Neck Harness
    30 pounds, 100 reps in 3 sets

    Today's workout rates at an 8/10, I felt like I got better and that's always my goal so mission successful, now i'll be crying when I do cardio tomorrow
    Last edited by KIBBLES N BITS; 02-16-2011 at 03:41 PM.

  15. #15
    House Lannister
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    Very nice squatting.

  16. #16
    Confused
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    good luck with the journal!

  17. #17
    Paul killxswitch's Avatar
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    Serious squatting volume.

  18. #18
    Senior Member KIBBLES N BITS's Avatar
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    Nothing much to report on my days off except the cardio work.

    AM Fasted Cardio
    40 mins, kept HR at right around 140

  19. #19
    Senior Member KIBBLES N BITS's Avatar
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    Bench Week 2 (3's Week) 2/11/2011

    Started the day with AM Fasted Cardio 40 mins HR kept between 135-145

    Got to the fitness center at around 3:00

    15 Minute Warmup

    Bench Press (Ring finger on rings)

    Barx10, 135x5, 195x3, 220x3, 250x4.5

    My bench blows, it's always been what I consider my weakest area and I'm still trying to figure out how to get it moving, eventually I'll work it out. While I was bulking in the fall I hit 240x12 but I'm 20 pounds lighter now so I'm guessing it's an issue of leverage as opposed to strength.

    Bench Press with feet on bench
    175 5x10, worked my grip out on each set

    Example) 1st set pinky inside ring, 2nd set pinky on ring, 3rd set ring on ring, 4th set middle on ring, 5th index on ring

    DB Row
    85 5x10, 100x8 (PR)

    Single Arm DB Row SS w/ Diamond pushups

    Rows 95 8x8
    Set of diamond push ups in between each set, 8x10

    Seated DB Lat Raise
    15 4x15

    Band Tricep Pushdown
    3x20
    DB Hammer Curl
    30 4x12, very strict

    Barbell Rollout
    4x10

    Neck Harness
    30 1x50, 2x25

    Just realized I did what I consider a ton of volume lol, didn't seem like that much when I was at the gym. 7/10 today, would've really liked to hit 6 reps on the bench. Have tomorrow off and then I'll have to make up for missing the bench reps by killing some deads on Sunday, I <3 Deads

  20. #20
    Senior Member KIBBLES N BITS's Avatar
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    2/12/2011

    AM Fasted Cardio
    40 minutes HR around 130
    Last edited by KIBBLES N BITS; 02-12-2011 at 01:01 PM.

  21. #21
    Senior Member KIBBLES N BITS's Avatar
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    Deads Week 2 (3's Week) 2/13/2011

    15 Minute Warmup

    Hang Clean
    45x5, 95x3, 135x3, 175 4x3

    Deads Conventional Stance
    135x5, 225x3, 320x3, 365x3, 410x4 Add belt ( Left one in reserve)

    Decided to hop on the 20 rep deadlift bandwagon and managed 275x20 (resetting each rep, no belt)
    - Last 5 reps killed my hamstrings and abs, pretty serious stuff

    Snatch Grip High Pull
    175 3x3
    - I really feel this in my traps, there's a video of the owner of Iron Sports Gym doing these, I could link if people would like

    Goodmornings
    155 3x10

    Barbell Shrug
    275 4x15
    -2 second pause at the top for the last 5 reps of each set

    Hanging Leg Raises
    2x25

    Neck Harness
    35 4x25

    Did all of this in about 75 minutes, pace was very quick.

    Finished with 40 minutes of cardio, HR kept around 130 like usual.

    Today was really an interesting session, especially during the cardio at the end. I'm not sure if the caloric defecit is starting to play mind games or what but the entire time I was on the treadmill my body really really wanted me to stop, not sure what was up with that. Anyway after the gym I had a 4 hour Biology review where I felt like complete **** throughout and probably looked like a zombie, maybe I'm getting sick or something but today was just a really bad day and I'd love to eat some normal food, tomorrow makes it seven weeks that I haven't eaten anything other than grilled chicken, oatmeal, and peanut butter, it's hard o get any sort of variety because I can only eat foods that can last the 6 days in the fridge when I'm living in my little dorm. I think the lack of variety is really starting to beat me down, who knows it could be the cardio everyday too. END RANT, ****ty day, keep positive
    Last edited by KIBBLES N BITS; 02-13-2011 at 08:59 PM.

  22. #22
    Senior Member KIBBLES N BITS's Avatar
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    2/14/2011
    AM Fasted Cardio
    40 minutes HR around 130

    Feeling a bit better today, I woke up after a crappy night of sleep with a really sore throat and some rough coughing. Maybe getting sick? Heading to 4 hour Biology lab and then trying to sleep the rest of the day to get better and perhaps some Dayquil.

  23. #23
    Senior Member KIBBLES N BITS's Avatar
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    Military Press 2/15/2011 Deload

    AM Fasted Cardio
    40 minutes HR 135 throughout

    I've been feeling really beat up the past few days and also managed to get sick, confirmed when I woke up this morning and hacked yellow/green mucus for 15 minutes. I asked Shelby if I could go ahead and take a deload this week and he gave me the go ahead. I figure it's better to just cut this wave of 5/3/1 short since i'm not at 100% then start the wave over next week. Surprisingly my diet will remain same throughout the deload.

    15 minute Warmup

    Military Press
    45x5, 70x5, 90x5, 110x5

    Pull Ups
    Did a set of 3 in between every set of my other lifts, ended with 12x3

    DB Incline Press
    40 3x10

    Tricep Band Pushdowns
    3x20

    Barbell Curl
    45 3x10

    Cable Abs
    100 3x10

    Did a whole bunch of static stretching and called it a day. Session completed in around 40 minutes and I barely had a light sweat, hopefully these sessions serve their purpose and get me feeling a bit rejuvenated for next week and following weeks. I plan on doing some more static stretching tonight and perhaps trying out contrast showering.

  24. #24
    Senior Member KIBBLES N BITS's Avatar
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    2/16/2011 Squat Deload

    AM Fasted Cardio
    40 minutes HR 135 throughout

    15 Minute Warm-Up

    Squats
    Bodyweight x10, 45x5, 145x5, 180x5, 215x5

    Goodmornings
    75 3 x10

    Band Pull-Aparts
    4x15

    Planks
    3 x 1 minute

    That was it, trying to keep my time in the gym short and just really focusing on trying to rehab and feel better for next week. I finished up with about 20 minutes of stretching which felt great. Also, I tried out the contrast showering last night and it felt pretty good, I did 1 minute hot per 1 minute cold for 10 minutes, started with cold and ended with cold. Tonight I'm going to do the same except finish with hot and see how that feels. Then some more stretching and bed, I'm off for a nap now, I think I'll have all the sickness out of me by the weekend

    Oh and if people are interested I could post up my diet, what I eat and when. Need some feedback there, I don't want to bore people anymore than is necessary lol
    Last edited by KIBBLES N BITS; 02-16-2011 at 03:39 PM.

  25. #25
    confused by simplicity bradley's Avatar
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    You seem to be on the right track. Your strength and dedication is very admirable, but it seems as though you might need an extra rest day in somewhere. I would be interested to see your diet. Good work though, and your lifting is impressive!

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