Male
5'9
147 lbs.
Around 12-13% bodyfat
6 years of lifting
Went from 145 to 220 back to 145.
Currently on a Push/Pull/Legs/Off/Repeat routine.
Not really tracking macros as people keep telling me I have an eating disorder and am turning anorexic, so I went to not tracking macros, just making sure to eat at least 120g of protein per day and slightly under 2900 cals or so roughly.
I will put up pictures sometime this week.
I plan on stepping on the stage maybe in early 2014 for the first time. I want to get to 165-170 then see where I am at from there. It will be my very first time on the stage. I might do a bodybuilding show instead. Who knows. . . .
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02-12-2013, 07:22 PM #1
MrDink's Workout Journal For Eventual Physique Contest Debut
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02-12-2013, 07:23 PM #2
Tuesday, February 12, 2013
Push (Chest/Triceps/Shoulders):
Note: Warm-ups NOT included
Flat Barbell Bench Press
155 lbs. x 5
155 lbs. x 4
150 lbs. x 5
Standing Barbell Overhead Press (Just did these yesterday at the end of my last program so I went light)
95 lbs. x 5
85 lbs. x 5
85 lbs. x 5
Incline Barbell Bench Press
115 lbs. x 5
115 lbs. x 5
115 lbs. x 5
Dumbbell Side Lateral Raise
15's x 12
15's x 12
15's x 12
Rope Pushdowns
72 lbs. x 12
86 lbs. x 12
90 lbs. x 12
Overhead One Arm Dumbbell Extension
15 lbs. x 12
25 lbs. x 12
25 lbs. x 12
Dumbbell Shrugs
75's x 12
75's x 12
75's x 12
Rope Cable Crunches (Jim Cordova style)
90 lbs. x 15
100 lbs. x 12
100 lbs. x 15
Lighter workout today because I did mostly upper the past two days. Tomorrow is Pull then Legs Thursday..
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02-12-2013, 07:57 PM #3
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02-14-2013, 01:54 PM #4
- Join Date: Nov 2010
- Location: New Jersey, United States
- Age: 34
- Posts: 4,240
- Rep Power: 13332
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02-16-2013, 09:42 AM #5
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02-16-2013, 09:43 AM #6
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02-16-2013, 09:47 AM #7
Switched over to a program that Team 3DMJ made for me awhile back. It's 3x per week. I will be doing cardio/abs on 3 off days and one full rest day will complete the week.
Anywho, here's today's workout:
Saturday, February 16th, 2013
Foam roll for 10 minutes
Stretched for 5 minutes
Back Squat
45 lbs. x 15
95 lbs. x 5
135 lbs. x 5
155 lbs. x 3
165 lbs. x 1
185 lbs. x 5 (working set #1)
185 lbs. x 5 (working set #2)
185 lbs. x 5 (working set #3)
*Add 5 lbs. next squat workout to working sets*
Flat Barbell Bench Press
45 lbs. x 10
95 lbs. x 5
135 lbs. x 5
155 lbs. x 5 (working set #1)
155 lbs. x 5 (working set #2)
155 lbs. x 5 (working set #3)
*Add 5 lbs. to working sets next bench press workout*
Chin-ups
BW x 15
BW + 15 lbs. x 12 (working set #1)
BW + 15 lbs. x 11 (working set #2)
BW + 15 lbs. x 10 (working set #3)
*Add 5 lbs. to working sets during next chin-up workout*
Oh and I weighed in at 144 lbs. post-workout. Going to completely STOP tracking macros.Last edited by MrDink; 02-16-2013 at 09:59 AM.
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02-17-2013, 10:10 AM #8
Started PHAT today. Layne Norton made me the split a couple years back.
Sunday, February 17th, 2013
Upper Power
Warm-ups not included
Barbell Row (6x3@60% of 1RM)
165 lbs. x 3
165 lbs. x 3
165 lbs. x 3
165 lbs. x 3
165 lbs. x 3
165 lbs. x 3
Lat Pulldown
108 lbs. x 12
120 lbs. x 10
120 lbs. x 10
Incline Barbell Bench Press (6x3@60% of 1RM)
115 lbs. x 3
115 lbs. x 3
115 lbs. x 3
115 lbs. x 3
115 lbs. x 3
115 lbs. x 3
Flat Dumbbell Flyes
35's x 12
35's x 12
35's x 12
Seated Dumbbell Shoulder Press (6x3@60% of 1RM)
50's x 3
50's x 3
50's x 3
50's x 3
50's x 3
50's x 3
Dumbbell Side Lateral Raises
15's x 12
15's x 12
15's x 12
Dumbbell Curl
30's x 10
30's x 10
30's x 10
Straight Bar Triceps Pressdown
102 lbs. x 12
102 lbs. x 12
102 lbs. x 12
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02-18-2013, 10:38 AM #9
Macros:
Cals: 2840
P: 180
C: 327
F: 90
Monday, February 18th, 2013
Lower Power
Warm-ups not included
Front Squat (6x3@60% of 1RM)
155 lbs. x 3
155 lbs. x 3
155 lbs. x 3
155 lbs. x 3
155 lbs. x 3
155 lbs. x 3
Leg Extensions
180 x 12
180 x 12
180 x 12
Stiff Leg Deadlift (6x3@60% of 1RM)
145 lbs. x 3
145 lbs. x 3
145 lbs. x 3
145 lbs. x 3
145 lbs. x 3
145 lbs. x 3
Standing Calf Raises
245 lbs. x 8
245 lbs. x 8
245 lbs. x 8
Seated Calf Raises
110 lbs. x 10
130 lbs. x 10
130 lbs. x 10
0.75 mile walk to gym
0.75 mile walk back home
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02-19-2013, 09:30 AM #10
Cals: 2610
P: 180
F: 90
C: 270
Tuesday, February 19th, 2013
Cardio/Abs
10 minutes of HIIT intervals on exercise bike (45 seconds light pedaling, 15 seconds all out)
0.75 mile walk to gym
0.75 mile walk home
Weighted Hyperextensions
BW + 45 lbs. x 12
BW + 45 lbs. x 12
BW + 45 lbs. x 12
Lying Leg raises
12
12
12
Weighted Decline Sit-ups
BW + 35 lbs. x 12
BW + 35 lbs. x 12
BW + 35 lbs. x 12
Weighted Russian Twists
BW + 35 lbs. x 12
BW + 35 lbs. x 12
BW + 35 lbs. x 12
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02-24-2013, 04:26 PM #11
Finished up a week of PHAT last week with Back/Shoulders Hyper on Wednesday, Legs Hypertrophy on Thursday, and Back/Shoulders Hypertrophy on Friday, and decided I need to start gaining weight, badly. All of my lifts have been dropping substantially. I'm diving into a strength/hypertrophy program from the Workout Programs section called All Pro's. Because of my heart condition, I am limited to the 8+ rep range, so this program is perfect for it.
Weekly setup will look like this:
Sunday - Heavy
Monday - HIIT/Abs
Tuesday - Medium
Wednesday - LISS/Abs
Thursday - Light
Friday - HIIT/Abs
Saturday - OFF
Anywho...
Sunday, February 24th, 2013
Cycle #1
Week #1: 8's
Heavy Workout
Warm-ups not included.
Back Squat
175 x 8
175 x 8
Flat Barbell Bench Press
145 x 8
145 x 8
Barbell Row
155 x 8
155 x 8
SLDL
155 x 8
155 x 8
Standing Barbell Military Press
95 x 8
95 x 8
Standing Calf Raises
235 x 8
235 x 8
Barbell Curl
75 x 8
75 x 8
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02-25-2013, 06:53 PM #12
cals 2830
p: 165
f: 95
c: 328
Monday, February 25th, 2013
Lower A
Warm-ups NOT included
Deadlifts (did SLDL yesterday so I went light working on form)
185 x 12
185 x 12
Front Squat (back squatted yesterday so I went light)
115 x 12
135 x 10
115 x 12
115 x 12
115 x 12
Lying Leg Curl
55 x 15
65 x 12
75 x 12
75 x 10
65 x 12
Seated Calf Raises
110 x 12
110 x 12
110 x 12
Dumbbell Curl
30's x 10
30's x 10
30's x 10
Barbell Wrist Curl
65 x 12
75 x 12
75 x 12Last edited by MrDink; 02-25-2013 at 07:28 PM.
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02-26-2013, 09:24 AM #13
cals 2830
p: 165
f: 95
c: 328
Tuesday, February 26th, 2013
Upper A
Warm-ups NOT included
Flat Barbell Bench Press
150 x 8
150 x 8
145 x 7
Barbell Row
165 x 8
155 x 8
145 x 8
Incline Barbell Bench Press
115 x 12
120 x 10
115 x 10
Lat Pulldown
108 x 12
120 x 10
108 x 10
Straight Bar Cable Curl
94 x 12
94 x 12
Overhead Triceps Rope Extension
74 x 15
82 x 12
2 sets of Hanging Leg Raises
2 sets of Weighted Rope Cable Crunches
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02-28-2013, 05:50 PM #14
Weight: 145 lbs.
+ 10 carbs added every Monday.
cals 2830
p: 165
f: 95
c: 328
Thursday, February 28th, 2013
Lower
Warm-ups NOT included
Foam Rolled + used golf ball (just ordered a lacrosse ball) to stretch. Also did DeFranco's Agile 8 before my workout.
Back Squat
185 x 8
185 x 8
175 x 7
SLDL
165 x 8
165 x 8
155 x 8
Leg Press
3x12
Lying Leg Curl
3x12
Standing Calf Raise
4x8
Seated Calf Raise
3x12
3/4 mile walk to the gym and 3/4 mile walk back home
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03-05-2013, 12:40 PM #15
I keep forgetting to update this thing.
Tuesday, March 5th, 2013
Medium Pull
Warm-ups NOT included.
Sumo Deadlift
225 x 7 @ 9.5 RPE
-5%: 215 x 10 @ 9.5 RPE
Barbell Row
135 x 12
140 x 12
140 x 12
Wide Grip Lat Pulldown
108 x 10
120 x 10
108 x 10
108 x 10
108 x 10
Dumbbell Curl
30's x 10
30's x 9
30's x 8 Dropset: 25's x 5, 20's x 3, 15's x 3
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03-07-2013, 09:14 AM #16
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03-08-2013, 02:57 PM #17
Friday, March 8th, 2013
Light Push
Warm-ups NOT included.
Incline Barbell Bench Press
115 x 15 @ RPE 10
115 x 12 @ RPE 10
115 x 10 @ RPE 10
115 x 10 @ RPE 10
Standing Barbell Military Press
65 x 15 @ RPE 10
65 x 13 @ RPE 10
65 x 10 @ RPE 10
65 x 10 @ RPE 10
65 x 8 @ RPE 10
Weighted Dips
3x10
Dumbbell Side Laterals
3x12
Triceps Rope Pushdown
3x12
Weighted Rope Cable Crunches
3x12
Roman Chair Knee Raises
3x12
Weighted Decline Sit-ups
2x10
Hanging Leg Raises
2xfailure
3/4 mile walk to the gym and 3/4 mile walk homeLast edited by MrDink; 03-08-2013 at 03:02 PM.
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03-09-2013, 04:48 PM #18
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03-12-2013, 09:10 AM #19
Monday, March 11th, 2013
Medium Lower
Warm-ups not included.
Back Squat
175 x 10 @ 9.5
-5% Back-Off:
165 x 10 @ 9.5
165 x 10 @ 9.5
165 x 8 @ 9.5
165 x 8 @ 9.5
Lying Leg Curl
3x10
Leg Press
3x12
Standing Calf Raises
3x12
Seated Calf Rises
3x12
Cable Crunches
2x12
Roman Chair Knee Raises
2x12
3/4 mile walk to the gym and 3/4 mile walk home
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03-12-2013, 09:13 AM #20
Tuesday, March 12th, 2013
Heavy Push
Warm-ups not included.
Incline Barbell Bench Press
145 x 3 @ 9
-5% Back-Off:
135 x 3 @ 9
135 x 3 @ 9
135 x 3 @ 9
135 x 3 @ 9
Standing Barbell Military Press
100 x 3 @ 9
-7% Back-Off:
90 x 3 @ 9
90 x 3 @ 9
90 x 3 @ 9
Weighted Dips
3x10
Dumbbell Side Lateral Raise
3x12
V-Bar Triceps Pushdown
3x10
Hanging Leg Raises
2xfailure
Weighted Decline Sit-Up
2x12
3/4 mile walk to the gym and 3/4 mile walk home
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03-13-2013, 10:23 AM #21
Wednesday, March 13th, 2013
Light Pull
Warm-ups NOT included.
Barbell Row
140 x 15 @ 10
140 x 12 @ 10
140 x 10 @ 10
140 x 10 @ 10
Weighted Chin-Ups
3x10
Wide Grip Lat Pulldown
3x10
Dumbbell Curl
3x10 (last set was a dropset)
Weighted Back Extensions
3x12
3/4 mile walk to the gym and 3/4 mile walk home
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