Training for Mass, Power and Athleticism
So I have gotten to the point where I feel comfortable with my body fat levels (nothing amazing) that I am going to start trying to grow.
I started cutting at 218 pounds the first week of December. I got down to 193 around March or April and did a week or two of maintenance before finishing my cut on 7-8-12 at 170-ish pounds (I kept fluctating between 170 and 176 depending on hydration and stuff). I was cutting from April until now basically at 2640 kcal. I started on Monday by going to maintenance at 3370 kcal and as recommended by several people I have seen for health reasons I will stay at this intake for the next couple of weeks.
My end goal is to be between 8-10% bodyfat with the following stats:
Bench- Current- 240; Goal- 385
Deadlift- Current- 440; Goal- 575
Squat- Current- 335; Goal- 475
Weight- Current- 176; Goal- 201
Chest: Current- 41 in; Goal- 47.2 in
Biceps: Current- 12.2 in (is arm unflexed the same as bicep?); Goal- 16.6 in
Forearms: Current- 10 in; Goal- 13.3 in
Neck: Current- 16 in (I may be measuring incorrectly); Goal- 16.2 in
Thighs: Current- 22 in; Goal- 25.7 in
Calves: Current- 15.5 in; Goal- 17.2 in
7-9-12
[B]Training Log[/b]
[I]Running[/i]
Min:Sec; Heart Rate; kcal burned (I am going by gross, not net, since I am off a little due to "averaging" heart rates and some other things I have noticed. I am not too worried) :)
1:39 163 27
7:30 140 95
4:38 152 67
:40 122 7
5:06 142 66
:30 122 5
17:14 155 257
7:32 139 94
1:36 122 16
1:06 144 15
1:00 122 10
2:02 130 23
1:00 122 10
2:34 142 33
1:21 131 15
1:31 153 22
1:00 121 10
1:04 137 13
:40 122 7
792kcal
[I]Stabilizing[/i]
Bounce Ball:
Straight sits 20
Side sits 30
Back extenders 30
[B]Weights[/b]
Exercise; Weight; Sets@Reps
Bench press 205 3@5
Squat 225 1@5 (Today I was lifting at a weight room that had a class ongoing. The teacher stopped me and asked if I had a knee surgery ever and I replied yes. She worked with me on my next two sets with form work. It was actually pretty nice and cool of her!)
45 1@5 (form work)
185 1@12 (form work)
Deadlift
225 1@5
315 1@3
405 1@1
Bilateral Nonsimultaneous Curls
50 1@6
30 1@10
Forearms Dumbbell Curls
65 1@12
Reverse dumbbell forearm curls
65 1@10
W-Bar inside grip reverse preacher curls
45 1@10
WBar inside grip forearm curls
45 1@20
WBar inside grip reverse forearm curls
45 1@20
Wide, Reverse grip pull ups (1/2 fingers no thumb) x10
Top dumbbell rotators (arms at sides at 90 degrees and twist forearms. Hands meet dumbbell under top weight)
35 1@10
Bottom dumbbell rotators (same as above except hands meet dumbbell on top of the bottom weight ie the rest of the weight is a little unbalanced)
35 1@10
Pullups normal
x5
Wbar outside grip reverse curl
Bottom rom 60 1@7; top 60 1@7
Wbar outside grip full rom rev curl
50 1@7
[B]Nutrition Log[/b]
Macro Goal:
[B]F70.8 c484.98 p198[I](3369.1)[/i][/b]
Dorito's Locos Tacos(1.5 srv) f13.5 c19.5 p12
Large Strw Lemonade (239.5g) c34.5
Dark Chocolate filled Marzipan f5 c10 p1
Brigadeiro f3 c22.1 p3.1
Lettuce wraps (Peanut Butter Fried Chicken w/ Sesame Seed Sauce) f37 c20 p137
Oreo (4 Cookies) f12 c40 p.6
Cupcakes (36g) f5.26 c32.54 p1.37
Pizza- Crust (2 srv) f10 c54 p4; White chocolate f5 c9 p1; Banana f.5 c28 p1.5; Marshmellows c12; Peanut Butter f8 c3 p4; Honey c13.5
Vegetable Juice c12
Fig Newtons (2 cookies... Or ARE they cookies!?) f2 c24 p1
Chewie Chips Ahoy (generic: 2 cookies) f6 c20 p1
Chicken (112g) f2.5 p23
Gelatin (3 srv) p3
7-9-12 Macros Realized:
[B]f119.76 c408.14 p193.57 [I](3484.68)[/i][/b]
So I overshot my macros by 115 calories. It's all good I guess. It was purely a math error on my part (I think I added a couple of fat entries as carbs somewhere when I had initally tallied everything).
Pretty excited to see my strength get back up to what it used to be. Wish me luck!