Page 1 of 8 123 ... LastLast
Results 1 to 25 of 186

Thread: Jordan's Journal

  1. #1
    Senior Member kad's Avatar
    Join Date
    May 2005
    Posts
    824

    Jordan's Journal

    Background (short version)

    I've lifted off and on for the last few years of college, but nothing serious until late February/early March 2005. For the first 3-4 months I spent most of my time recomposing, attempting to lose fat/weight. I dropped from 215 lbs at 29-30% bodyfat down to the upper 170's at still fat. I didn't make any real strength gains, since I was somewhat undereating during that period, barely taking in 2000 calories a day, which I learned (from these forums) was too low. I started manipulating my diet, and eating more, and consequently started seeing some strength gains. Now I'm more serious about things, and I feel like I actually have a clue about what I'm doing (again, thanks to the various forums). So this is my attempt to start things over, in a sense, and do things right this time.

    My goals for 2006 are:

    1) 200 lbs at 8-9% bodyfat
    2) 1200+ total (315 lb bench, 405 lb squat, 495 lb deadlift)

    I'm starting the year off with a 6-8 week UD2.0 cut down to 8% bodyfat or so. I'm tired of this 38" gut, and I want rid of it once and for all. I had great results for the two weeks I was on UD2.0 before. I expect I'll make some strength gains while on UD2.0, since it's cyclic, and I made some gains during the first time I was using it after the carb loads. After that, I'm planning on starting the ever popular 5x5 routine so many people around here have adopted. I'm expecting most of my size/strength gains to come from that phase.
    Last edited by kad; 04-27-2006 at 10:53 PM.

  2. #2
    Senior Member kad's Avatar
    Join Date
    May 2005
    Posts
    824
    Wednesday 11-30-05

    Cardio - 20 minutes HIIT stationary bike
    I forgot the numbers, but that was freakin tough. It's been ages since I've done HIIT on the bike.

    Diet - clean, until I cheated tonight and had Taco Bell and a beer. (at least it was Miller Lite)

    Sleep - 8 hours

    Notes
    I guess I felt like eating fast food tonight since I won't be eating anything but chicken, tuna, egg whites, vegetables, and fish oil for the next 12 days. This will be fun.

  3. #3
    Soon to be lean... Joe Black's Avatar
    Join Date
    Dec 2000
    Location
    Cambridge, England
    Posts
    10,936
    good job and good luck Jordan!

    Stay away from that fast food!!!

    Do you season your food and spices? It really makes a hell of a difference if you are sticking to fairly bland foods when cutting.
    http://www.wannabebig.com/logo/alnlogo_black.gif

    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

    Hypertrophy Cluster Training - HCT-12 - If you want big gains in size and strength, huge decreases in body fat, or both - check out HCT-12.

    Can I have some lean muscle & strength please? My Training Journal

  4. #4
    Senior Member kad's Avatar
    Join Date
    May 2005
    Posts
    824
    PSMF plan

    edit: PSMF sucked, so I'm moving to a more conventional cutting diet until I can be more dedicated with UD2.0 after Christmas break. More details below.
    Last edited by kad; 12-03-2005 at 11:12 AM.

  5. #5
    Senior Member kad's Avatar
    Join Date
    May 2005
    Posts
    824
    Quote Originally Posted by Daniel Clough
    good job and good luck Jordan!

    Stay away from that fast food!!!

    Do you season your food and spices? It really makes a hell of a difference if you are sticking to fairly bland foods when cutting.
    Hey man, thanks for dropping by. Don't worry, I won't be anywhere near fast food for a good while. And I actually season my food a ton. Most of the time when I make chicken and vegetables, it's some sort of stir fry in the skillet. Usually chicken and broccoli/cauliflower, or chicken and squash/zucchini and maybe some onions and green peppers. I like to use crushed red pepper, ground black pepper, garlic powder, italian seasoning... my cabinet is stocked full of stuff like that. I tend to use a little soy sauce here and there too.

  6. #6
    Senior Member kad's Avatar
    Join Date
    May 2005
    Posts
    824

    PSMF, Day 1

    Thursday 12-1-05

    Stats as of this morning.

    Weight: 186 lbs

    Measurements taken cold flexed.

    Neck: 16.5"
    Chest: 44.5"
    Upper arms: 14.5"/14.5" (L/R)
    Forearms: 11.75"/11.75" (L/R)
    Wrist: 6.75"
    Waist: 38" (relaxed)
    Hips: 38.5" (relaxed)
    Quads: 22.5"/22.5" (L/R)
    Calves: 15"/15.5" (L/R)

    Bodyfat: fat

    I'm not even going to try to get a bodyfat estimate until I can clearly see abs when I'm not flexing. There's no point. For now I'm just going to use the mirror.

  7. #7
    Still Plugging Away -TIM-'s Avatar
    Join Date
    Jun 2003
    Location
    Iowa, USA
    Posts
    4,590
    A little never hurt anyone. Good luck on your goals Jordan.
    Best way to cheat on deadlifts...

    Stand there for a few minutes, then pace back and forth a lot, huff and puff, wait until everybody's looking. Approach the bar. Back off. Approach it again. Back off. Get some water. Chalk up. Approach the bar again. Then spray some more chalk around. Wait until people start losing interest. When nobody's looking, pick it a little off the floor, and slam it down. Jump up and yell "LIGHT WEIGHT BABY". Then give high fives all around. - Belial

  8. #8
    Senior Member kad's Avatar
    Join Date
    May 2005
    Posts
    824
    Thanks Tim.

  9. #9
    Still Plugging Away -TIM-'s Avatar
    Join Date
    Jun 2003
    Location
    Iowa, USA
    Posts
    4,590
    Nice teeth
    Best way to cheat on deadlifts...

    Stand there for a few minutes, then pace back and forth a lot, huff and puff, wait until everybody's looking. Approach the bar. Back off. Approach it again. Back off. Get some water. Chalk up. Approach the bar again. Then spray some more chalk around. Wait until people start losing interest. When nobody's looking, pick it a little off the floor, and slam it down. Jump up and yell "LIGHT WEIGHT BABY". Then give high fives all around. - Belial

  10. #10
    Senior Member kad's Avatar
    Join Date
    May 2005
    Posts
    824
    Depletion Workout

    Warmup
    2 minutes on the rowing machine

    Squats S.S. w/ RDL's
    45 x 10 / 45 x 10
    95 x 5 / 95 x 5
    135 x 15 / 185 x 15
    135 x 15 / 185 x 12
    135 x 15 / 185 x 12

    Standing calf raises
    215 x 10
    275 x 15
    255 x 15
    235 x 15

    BB flat bench S.S. w/ BB bent over rows
    45 x 10 / 45 x 10
    95 x 10 / 95 x 10
    115 x 15 / 115 x 12
    115 x 15 / 115 x 12
    115 x 12 / 115 x 12

    DB side raises S.S. w/ DB shoulder presses
    20's x 12 / 30's x 6 <- went too heavy on the presses at first
    n/a / 20's x 12

    BB curls S.S. w/ Cable pushdowns
    45 x 15 / 140 x 15
    45 x 12 / 140 x 12

    Cardio
    30 minutes low intensity stationary bike @ 120-130 bpm

    Notes
    That was a doozie. I dropped the leg presses and curls and went for the squats and RDL's instead. I probably should've gone a little bit higher on squat weight (maybe 155), but that was still pretty tough. My chest is freakin sore now too. I started feeling it during the second set on the bench, but I worked through it. I probably didn't give it enough time to recover from Tuesday's heavy workout. I didn't feel like going through the whole thing again, and I probably won't tomorrow either. And I bet it'll still be just as effective for depletion.

    Diet
    M1: ~1 cup cottage cheese, 6x fish oil (forgot to pick up egg whites yesterday)
    M2: 8oz chicken breast, vegetables
    M3: 1 can tuna
    M4: 8oz chicken breast, vegetables (planned)
    M5: 8oz chicken breast, vegetables (planned)

    source grams cals %total
    Total: 970
    Fat: 19 173 17%
    Sat: 2 18 2%
    Poly: 3 27 3%
    Mono: 0 0 0%
    Carbs: 10 40 4%
    Fiber: 0 0 0%
    Protein: 195 778 78%

    Sleep - 7 hours
    Last edited by kad; 12-01-2005 at 02:59 PM.

  11. #11
    Still Plugging Away -TIM-'s Avatar
    Join Date
    Jun 2003
    Location
    Iowa, USA
    Posts
    4,590
    Quote Originally Posted by Jordan
    Squats S.S. w/ RDL's
    That's a hell of a S.S. combination. You'd have to roll me out of the gym in a wheel chair when I was done.
    Best way to cheat on deadlifts...

    Stand there for a few minutes, then pace back and forth a lot, huff and puff, wait until everybody's looking. Approach the bar. Back off. Approach it again. Back off. Get some water. Chalk up. Approach the bar again. Then spray some more chalk around. Wait until people start losing interest. When nobody's looking, pick it a little off the floor, and slam it down. Jump up and yell "LIGHT WEIGHT BABY". Then give high fives all around. - Belial

  12. #12
    Senior Member kad's Avatar
    Join Date
    May 2005
    Posts
    824
    Haha, yeah, I was pretty soaked when I was done with those. I hit calves pretty hard right after, too, and I could barely hobble over to the water fountain.

    A little while later I was watching this guy squat 365 for his heavy sets. Those were some of the heaviest squats I've seen anyone do in the gym here. I think that was about the time I was curling the bar in the rack next to him. Man, I felt puny.

  13. #13
    Still Plugging Away -TIM-'s Avatar
    Join Date
    Jun 2003
    Location
    Iowa, USA
    Posts
    4,590
    The most I've seen anyone squat was 495 lbs. I think he did 3 sets of 6, parellel, no joke. This dude freakin' owned everyone in the gym on everything.
    Best way to cheat on deadlifts...

    Stand there for a few minutes, then pace back and forth a lot, huff and puff, wait until everybody's looking. Approach the bar. Back off. Approach it again. Back off. Get some water. Chalk up. Approach the bar again. Then spray some more chalk around. Wait until people start losing interest. When nobody's looking, pick it a little off the floor, and slam it down. Jump up and yell "LIGHT WEIGHT BABY". Then give high fives all around. - Belial

  14. #14
    Senior Member kad's Avatar
    Join Date
    May 2005
    Posts
    824
    Yeah, I'll get there eventually. :evillaugh

  15. #15
    Senior Member kad's Avatar
    Join Date
    May 2005
    Posts
    824
    So I decided to skip tomorrow's depletion workout. My pecs are screaming at me right now, and I don't want to hurt anything. I figured I'll at least get in some light cardio in the morning. I don't have any thermogenics right now, so I ordered a bottle of Dymatize Dyma-Burn caps from supplementmarket.com earlier. It should be here early next week. Here's a direct link if anyone's interested.

  16. #16
    WBB Team Captain Coke's Avatar
    Join Date
    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    Fairly proportioned stats with the exception of the waist which you vow to reduce, you'll do great with this new plan.

  17. #17
    Senior Member kad's Avatar
    Join Date
    May 2005
    Posts
    824
    Thanks Cokeman. I feel like everything's pretty well proportioned too, but I'd like my arms a little bigger to catch up with my calves and neck at least, since I read somewhere that for symmetry, arms ~= calves ~= neck.

  18. #18
    Senior Member kad's Avatar
    Join Date
    May 2005
    Posts
    824

    PSMF Day 2

    Friday 12-2-05

    Cardio
    30 minutes bike @ 85-90 rpm
    - 10.1 km, ~213 kcal, 120-130 bpm HR

    Diet
    source grams cals %total
    Total: 922
    Fat: 18 160 17%
    Sat: 1 5 0%
    Poly: 3 27 3%
    Mono: 0 0 0%
    Carbs: 3 6 1%
    Fiber: 1 0 0%
    Protein: 194 774 82%

    AM weight - 184 lbs
    Looks like the depletion is moving along.

    Sleep - 6.5 hours

    Notes
    Well, here goes another day of no carbs.

  19. #19
    Strength & Protection Kiaran's Avatar
    Join Date
    Sep 2004
    Location
    Littleton, CO
    Posts
    3,963
    I was wondering where the hell you went...now I see you started this new journal Impresive as always with the dedication, bro. No doubt that you will achieve the majority of your goals next year if you keep things up. Look forward to watching the transformation.
    32 yo - 5'6" - 170 lbs
    USAPL Meet PRs (Raw @154 lbs): 347 SQ, 242 BP, 507 DL, 1096 TOTAL
    Gym PRs: 370 SQ, 270 BP, 510 DL

    The Riddle Of Iron - Kiaran's Garage Training Log

  20. #20
    Senior Member kad's Avatar
    Join Date
    May 2005
    Posts
    824
    Saturday 12-3-05

    Legs/Shoulders

    Squats
    45 x 10
    135 x 5
    185 x 5
    225 x 5
    205 x 5
    205 x 5

    Quads weren't fully recovered from Thursday's workout, so I went a little lighter today.

    SLDL's
    45 x 10
    135 x 5
    185 x 5
    225 x 5
    275 x 5
    275 x 5
    275 x 5

    Seated calf raises
    100 x 10
    180 x 5
    180 x 6

    Decided to do some seated calf raises just to change things up a bit.

    Incline calf presses
    6pps x 10
    7pps x 10

    I didn't really feel like loading and unloading 10pps here.

    Standing military presses
    45 x 10
    95 x 5
    115 x 5
    115 x 4
    115 x 3

    I was toast by the end of these. Decent workout overall.

    Notes
    Well, so much for dedication. The PSMF was more mentally taxing for me than it was physically, so I gave up last night and had a cheat meal. Carb depletion/loading works wonders for me, and I can tell I lost a little bodyfat during the 36 hours I was depleted, but I couldn't handle knowing I wasn't gonna get any carbs for the next 11 days. So much for that depletion phase. I'm going to carb load for the next 3 days and move back to UD2. I'll probably only have enough time to get one full cycle in before finals are over and I go home for a week or so for the break, but a cycle's a cycle.

    Today: 12g carbs per kg lbm (~= 850-900g)
    Sunday: 6g carbs per kg lbm (~= 425-450g)
    Monday: 3g carbs per kg lbm (~= 210-225g)
    Tuesday: Resume UD2 depletion/loading cycle.

    Diet
    source grams cals %total
    Total: 4727
    Fat: 126 1135 25%
    Sat: 37 335 7%
    Poly: 0 1 0%
    Mono: 0 0 0%
    Carbs: 677 2627 57%
    Fiber: 20 0 0%
    Protein: 212 849 18%

    Sleep
    6+ hours (nap earlier yesterday evening)

    edit: changed fitday contents to reflect the pizza I had
    Last edited by kad; 12-03-2005 at 11:46 PM.

  21. #21
    Senior Member kad's Avatar
    Join Date
    May 2005
    Posts
    824
    Sunday 12-4-05

    Chest/Back

    BB flat bench
    45 x 12
    95 x 10
    135 x 8
    155 x 6
    185 x 3
    175 x 5
    165 x 7

    DB incline bench
    65's x 0
    50's x 8
    50's x 10 <- didn't rep high enough in the previous set

    BB bent over rows
    45 x 10
    135 x 5
    175 x 5
    175 x 5
    175 x 5

    CG chins
    BW x 9
    BW x 7
    BW x 5

    Dips
    BW x 7
    BW+25 x 4

    Alternating DB hammer curls
    35's x 10
    35's x 8

    Notes
    I'm still not as confident on the flat bench as I need to be yet. I keep underestimating my strength and go right for 185, and end up backing off to 175. I need to take some time off from the barbell for a few weeks and do some dumbbell work for my benching. My left arm pressing strength needs to catch up to my right arm. Dips could've been better too. Otherwise, it was a decent workout.

    Diet - Carb loading. That's all I have to say. :evillaugh

    Sleep - 7.5 hours

    edit: forgot to add the hammer curls at the end
    Last edited by kad; 12-04-2005 at 06:02 PM.

  22. #22
    Senior Member kad's Avatar
    Join Date
    May 2005
    Posts
    824
    Monday 12-5-05

    Workout - none, rest day

    Diet - mostly clean (edit: removed fitday since it wasn't accurate)

    Sleep - 6.5 hours

    Notes
    Finally, the last week of classes. Things actually aren't that bad. I'm liking the workload a lot better in computer science than I did in computer engineering. This was always "cram-as-much-as-we-can-down-their-throats" week in compE. I've got a couple of programming assignments to get finished and turn in, and finals next week, and I'm done for the semester. I'm struggling in a couple of my classes, but I should be able to at least pass them all and get off academic probation, which was my goal for this semester. If I can do that, then maybe I can start actually bringing my gpa up next spring.

    I'm getting ready to start off another UD2 cycle tomorrow. My chest isn't really that sore from yesterday's workout, which is good. My right bicep tendon (that connects to the elbow) is a little sore, but nothing too major. It should be fine by tomorrow. I'll be dropping down to ~1200 cals for the next few days, but actually keeping in ~60-65g of carbs just so I don't go crazy. I guess I'll post more details for my UD2 plans later.

    edit: just ran out of flax oil, so updated fitday with almonds for later on instead
    Last edited by kad; 12-06-2005 at 02:55 PM.

  23. #23
    Still Plugging Away -TIM-'s Avatar
    Join Date
    Jun 2003
    Location
    Iowa, USA
    Posts
    4,590
    Nice leg day Jordan. Very heavy SLDL's
    Best way to cheat on deadlifts...

    Stand there for a few minutes, then pace back and forth a lot, huff and puff, wait until everybody's looking. Approach the bar. Back off. Approach it again. Back off. Get some water. Chalk up. Approach the bar again. Then spray some more chalk around. Wait until people start losing interest. When nobody's looking, pick it a little off the floor, and slam it down. Jump up and yell "LIGHT WEIGHT BABY". Then give high fives all around. - Belial

  24. #24
    Senior Member kad's Avatar
    Join Date
    May 2005
    Posts
    824
    Quote Originally Posted by Tim Nissen
    Nice leg day Jordan. Very heavy SLDL's
    Thanks Tim. I had a pretty good pump going after that workout.

  25. #25
    Senior Member kad's Avatar
    Join Date
    May 2005
    Posts
    824
    UD2 plans

    Tuesday - 50% of maintenance cals, depletion workout
    Squats - 3x15
    SLDL's - 3x15
    Calf raises - 3x15
    BB flat bench - 3x15
    BB rows - 3x15
    DB front raises - 1x15
    DB side raises - 1x15
    BB curls - 2x15
    Cable pushdowns - 2x15
    (Repeat)

    Wednesday - 50% of maintenance cals, depletion workout
    Leg press - 3x15
    Leg curls - 3x15
    Calf raises - 3x15
    BB incline bench - 3x15
    Pulldowns - 3x15
    DB front raises - 1x15
    DB side raises - 1x15
    Alternating DB curls - 2x15
    BB close grip bench - 2x15
    (Repeat)

    Thursday - 50% of maintenance cals, cardio

    Friday
    Morning - cardio, then first 3 meals of Tuesday-Thursday
    Evening - pre-workout: 30g dextrose, 15g whey, 5g creatine

    Squats - 2x6-12
    SLDL's - 2x6-12
    Calf raises - 3x6-12
    BB flat bench - 2x6-12
    BB incline bench - 2x6-12
    BB rows - 2x6-12
    Chins - 2xfailure (usually 8-10)
    DB front raise - 2x6-12
    DB side raise - 2x6-12
    BB curls - 2x6-12
    Skull crushers - 2x6-12

    post-workout: carb load

    target: 12-16g carbs/kg LBM = ~870-1160g carbs

    M4: 150g dextrose, 2.5 scoops whey, 5g creatine
    M5: 150g dextrose, 2.5 scoops whey, 5g creatine
    M6: 150g dextrose, 2.5 scoops whey, 5g creatine

    total: 450g carbs

    Saturday - rest, carb load
    total: ~650g carbs

    Sunday - maintenance cals, power workout
    Squats - 3x5
    SLDL's - 3x5
    Incline calf presses - 3xburnout
    BB flat bench - 3x5
    BB rows - 3x5
    BB incline bench - 2x5
    Chins - 2xburnout
    Leg press - 2x5
    BB military press - 3x5
    DB side raises - 2x5
    DB rear delt raises - 2x5
    BB curls - 2x5
    BB close grip bench - 2x5

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •