Damir's NFSC Summer Challenge Log

[damirk]

What's up everyone. I am going to be cutting for the summer challenge. Here are some of my stats and my plan of attack.

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Weight: 178 lbs
Height: 5ft 11in

Nutrition:
1850 Calories P200g/C140/F50

Workout Program:
Growth and Stimulus Training: (1on/1off)

Press, Squat, Pull, Lift with cardio 4x/week

[damirk]

Pull Day:

Core: Bent Over BB Rows (95% 1RM=200lb)
5x, 2x2

Supp. 1 Arm DB Rows
75lb-20x felt like I could have done a bit more weight so I used it as a warm-up set and followed with
3x15 80lb working sets

Supp. CG seated cable rows
100lb-2x15, 110lb-15x a bit of gas left so I decided to add 10lbs for the last set

Supp. Medium grip Lat P/D
100lb-2x15, 100lb-20x was able to squeeze out 5 more reps on the last set

SS: 60 sec rest between sets:

Incline DB Curls 25lb-2x10, 30lb-2x10
Skull crushers: 70lb-4x10
I was planning on doing 80lb for the Skull crushers but wasn't sure if I would be able to get all 10 reps for each set. 70lbs did the job though. My triceps were pretty fatigued after.

Not feeling too great today. Started off with some light stretching and followed up with 20 min. of cardio on the elliptical. After the cardio, felt a little bit better and I was able to get a solid workout in. Ended the session with 25 min. of cardio on the elliptical with light stretching afterward.

Diet was awful the past few days. I went to visit my parents and no one in my family is very health conscious when it comes to diet so lots of "junk food." Went way over maintenance last two days. Getting back on track tomorrow for sure. Ill try post some meal pics tomorrow.

Planning some cardio and complexes tomorrow so watching some Sportcenter and hitting the sack here shortly.

[damirk]

Workout:

5 min. Stretching and jump rope to loosen up

Cardio: 35 min. Total (including p/u and c/d) Moderate to High intensity on treadmill

4 min. @6-6.5mph warm-up with 3.0 incline
2 min. @7.0mph
2 min. @7.5mph
2 min. @8.0mph
2 min. @8.5mph
1 min. @6.5mph to catch my breath
2 min. @8.5mph Crank the intensity back up
2 min. @8.0mph
2 min. @7.5mph
2 min. @7.0mph
1 min. @6.5mph to recover a bit
2 min. 7.5mph picking intensity back up
2 min. 8.0mph
2 min. 8.5mph
2 min. 9.0mph Really picked it up here to finish the session
5 min. @ 7-7.5mph cool down with 0 incline

Abs:
1x20 frog crunches
1x20 mason twists
1x20 leg scissors
2x15 leg raises with exercise ball between the legs
3x15 Exercise ball pull-ins

Diet:

Meal 1: 4oz shrimp and 3oz Tilapia baked in the oven. Garden Delights Zucchini Souffle+3oz fresh zucchini. All topped with 1oz Quark Cheese. 1 can of STEAZ 0 calorie peach and mango tea.

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Pre-bed meal:

113g low carb Dannon Vanilla Yogurt
50g ***e 0% Greek Yogurt
113g Friendship No Salt added CC
21g Trutein Protein (Chocolate PB cup)
21g mixed nuts
Sugar Free Jello

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Day off from weights. Felt much better today. Did some grocery shopping after the cardio session. Definitely getting my diet back on track today. Resting up and gearing up for the work week

[damirk]

Workout:
5 min. stretching followed by 15 min cardio on elliptical

Lift Day: Weak Point Pecs

Core: Barbell Deadlift (95% 1RM=320lb)
4x, 2x2

Supp: Rack Deadlift w/ Shrugs
195lb-3x15

Romanian Deadlift:
145lb-3x15

SS:

Hyperextensions:
45lb-3x12

Seated Leg Curls:
125lb-3x12

Perfect Push-ups:
15, 15, 12

Smith Machine Incline Bench Press
w/u:
115lb-15x
w/s:
125lb-15x
130lb-2x12

20 min post workout cardio followed by 5-10 min. stretching.

Diet: Totals sorry no pics due to time restriction today. Ill try to post them every so often but my schedule is kind of hectic so I don't have too much time to do this.

Totals Calories:1,881 Carbs:138g Fat:38g Protein:259g

Great lift session today. Hit a PR for Deadlifts @320lb 4x. I had tons of energy before and during the session which was a great sign given the fact I have not been feeling all that great the past few days. Grave yard shifts coming up the next few days so sleep is going to be hard to get, but hey as my favorite quote goes ADAPT AND OVERCOME!

[damirk]

Workout:
5 min. stretching

35 minutes light cardio on elliptical

Diet:
Meal 1: Vegetable, Turkey Pepperoni and Cheese Scramble
6 egg whites, 2oz Broccoli, 2oz Asaparagus, ½ Hot Pepper, 1oz Turkey Pepperoni and 1oz Quark Cheese

Meal 2: Protein Shake, Cottage Cheese, ½ 2:1 Cookies and Cream Protein Bar
2oz Healthy N Fit Chocolate Protein, 2 cups Vanilla Almond Milk, 165g Friendship Whipped 1% CC, ½ 2:1 Cookies and Cream Protein bar (crumbled in CC)

Meal 3: Turkey Breast and Cheese
4oz No Salt Turkey Breast Lunch Meat, 2oz Quark Cheese

Meal 4: Chicken Breast, Veggies and Mayo
6.5oz Boneless Chicken Breast, 3oz Asparagus, 3oz Whole Okra, ½ Hot Pepper, 1oz Reduced Fat Chipotle Mayo

Snack: Protein Bar
2:1 Cookies and Cream Protein Bar

Totals: Calories 1,650 Carbs: 59g Fat: 45g Protein: 225g

A lot of rest today so I decided to reduce my calories. A little tired due to lack of sleep. Working midnights tonight and looking forward to a good press day tomorrow.

[damirk]

Workout: Press Day (65% 1RM Core=125lb)

5 min. stretching

20 min. pre workout cardio

Barbell Flat Bench Press

125lb-2x8, 125lb-16x

Incline DB Flyes

45lb-3x15

Dips SS with flat bench Leg Pull-ins

20lb assisted 15x
40lb assisted 2x15

Leg Pull-Ins
3x30

Standing BB Curls SS with CG BB Bench Press

BB Curls (wt -bar)

50lb-4x6

CG Bench Press

95lb-4x6

25 min. post workout cardio

ABS:

Planks 1:30 front, 1:00 each side

10 min. Stretching

Good Press session today. Did not get much sleep last night so I felt a little out of it at the beginning of the workout, but after the warm-up cardio I felt much better. Fatigue started to set in about half way into the Fly sets, most likely due to lack of rest so I'm planning on taking tomorrow off to recover a bit before hitting hi rep squat session on Sunday.

[damirk]

Workout: Pull Day (65% 1RM Core=145lb)

20 min Pre workout Cardio

Core: Bent Over BB Rows

145lb-2x8, 1x12

Supp: 1 Arm DB row

80lb-2x15 1x18

Supp: CG Seated Cable Rows

105lb-3x15

Supp: Lat Pull Downs

105lb-2x15, 1x17

SS:
Standing Cable Curls

20lb-4x25

Tricep Rope press Downs

25lb-4x25

20 min post workout cardio with 5 min cool down

Great pull session. Got PR for the 1 arm db rows at 80lb for 2 sets of 15 and 1 set of 18 reps. Really felt a good stretch in the back and lats with the seated rows and lat pull downs. The SS's of cable curls and rope press downs tore my arms apart, I felt my arms were gonna explode. Great Feeling.

[damirk]

Workout: Lift Day (65% 1RM Core=230lb)

20 min pre workout cardio on stride machine

Deadlifts:

w/u-135lb 6x
w/u-185lb-3x
w/u-205lb-2x
w/s-230lb-2x8
AMRAP-230llb-12x

Rack deadlifts w/ shrugs

w/u-135lb-15x
w/u-185lb-10x
w/s-195lb-12x, 15x, 15x

Romanian Deadlifts (Hamstring Emphasis)

w/s-145lb-3x15

Lying Leg Curls

w/s-115lb-3x10

Weak Point Pecs:

Incline Smith Bench Press

w/u-115lb-12x
w/s-130lb-3x12

Push-ups

3x12

15 min light cardio on treadmill post workout.


Awesome lift day today. Tons of energy throughout the workout. Going out of town for the weekend so I plan on hitting Press Day hard tomorrow then taking a few days off.