Bioteknik's Culking Log

**Bioteknik** · 01-06-2009, 05:43 PM

I'm thinking it was the workout.. and some bit of ****ty food. I still haven't gotten in to the full swing of things and didn't eat what I would consider a proper pre-workout meal. Doubt that had as much to do with it as trying to punish myself my first day back. I usually am working out with a fairly full stomach.

**141455675** · 01-07-2009, 05:43 AM

Ahh I see, well hope next session is spew free!

Saw you said you got MK vs DC in Zach's thread...worth purchasing? I was highly thinking about getting.

**Bioteknik** · 01-08-2009, 03:34 AM

Chest/Tris(spew free)

BB Bench
95x10
140x5
155x5
170x5
185x5
205x4 No spotter definitely does something to your confidence, plus the previous day’s squat mishap was fresh in my head.

Weighted Dips
70x5x3
70x3
70x3

HS Incline Press
118x10
128x10
128x8

CGBP
115x10
115x8
115x8

Straight bar Tricep Pushdown
50x10x3

So last night I had to get to my gf’s for dinner by 8:00 or so, didn’t do as much as I normally would have, but considering the time off that probably wasn’t too bad of an idea. Crazy how quickly strength/conditioning goes away

**Bioteknik** · 01-08-2009, 03:37 AM

Originally Posted by Fitto13

Ahh I see, well hope next session is spew free!

Saw you said you got MK vs DC in Zach's thread...worth purchasing? I was highly thinking about getting.

It's pretty fun, I'm more of a tekken fan myself though, so the timing is all different, but the gameplay is really nice and the graphics rock. I probably need a better router though, since right now it's hard to play too many online matches without the lag f'n things up. Either that or I could get a 50ft ethernet cable and string it from here to my ps3, lol that would look tacky.

**DTrulez616** · 01-08-2009, 06:30 AM

Hey your back. I wouldnt worry too much about lifting a little below par as youve been away for quite some time.

**Bioteknik** · 01-09-2009, 03:54 AM

yeah.. and the DOMS I'm getting from these weights is KILLER!

I had to cancel my spin yesterday since it would be kind of stupid to try and do an intense leg/cardio session when I'm hobbling around everywhere due to me legs being so sore. My chest doesn't usually get that sore and I've been feeling it since Wed.

**DTrulez616** · 01-09-2009, 05:45 AM

Taking some time off will do that. My first week back from taking a week off was last week and the DOMS in the bodypart worked out the night before were insane. The worst ive ever felt.

**Bioteknik** · 01-11-2009, 12:18 PM

Back/Bis(from 1/9)

Deadlift
135x10
185x5
225x5
265x5
300x5

Pullups (wide grip)
BWx5x3
BW x 4
BW x 3

Seated Row
140x10
160x8

Bent over BB row
185x5x2

DB Row
70x10x2

HS High Row
100x10
140x10
145x10

Incline DB curl

25x12
25x6 (wow..lol)
20x10 drop to 15x10

Got two workouts in here.. well maybe three.

Ran 4 miles yesterday, wasn’t too hard, but running 5 or 6 would have been pretty tough.

Today I swam
50 meter kickboard
100 breast warmup

Workout
4x100 Freestyle
1x200 Freestyle
4x50 Freestyle working on trying to use as few strokes as possible
1x200 Freestyle
2x100 Freestyle
4x50 Freestyle again focusing on perfect strokes

100 breast cooldown
50 meter kickboard.

**blacksmith77** · 01-11-2009, 12:43 PM

your arms must be killing dude!

**DTrulez616** · 01-11-2009, 02:44 PM

Originally Posted by blacksmith77

your arms must be killing dude!

X2

Doing Bis and then the next day swimming, ouch.

**Bioteknik** · 01-12-2009, 03:33 AM

Originally Posted by blacksmith77

your arms must be killing dude!

Originally Posted by DTrulez616

X2

Doing Bis and then the next day swimming, ouch.

They weren't hurting too bad, it takes a lot for my arms to get sore these days, probably from when I first started workign out I used to do them first and hard quite often. Plus I did have one day in between on Saturday since I lifted on Friday.

**dragonoids** · 01-12-2009, 05:07 PM

Originally Posted by Bioteknik

Back/Bis(from 1/9)

Deadlift
135x10
185x5
225x5
265x5
300x5

Pullups (wide grip)
BWx5x3
BW x 4
BW x 3

Seated Row
140x10
160x8

Bent over BB row
185x5x2

DB Row
70x10x2

HS High Row
100x10
140x10
145x10

Incline DB curl

25x12
25x6 (wow..lol)
20x10 drop to 15x10

Got two workouts in here.. well maybe three.

Ran 4 miles yesterday, wasn?t too hard, but running 5 or 6 would have been pretty tough.

Today I swam
50 meter kickboard
100 breast warmup

Workout
4x100 Freestyle
1x200 Freestyle
4x50 Freestyle working on trying to use as few strokes as possible
1x200 Freestyle
2x100 Freestyle
4x50 Freestyle again focusing on perfect strokes

100 breast cooldown
50 meter kickboard.

OMG! You're more than 10lbs lighter than me and you're almost deadlifting my weight! I better step it up! Have a great week mate

**Bioteknik** · 01-12-2009, 05:12 PM

Legs

Back Squat
95x10
135x5
185x5
195x5
195x5
205x5

Was really focusing on getting the right depth and using good form. I had been chasing pounds last fall and I’m going to make up for it now.

Hack Squat leg press
230x10x 3

BB Step Ups
80x10x3

Romanian Deadlifts
205x10x3

Standing OH Press
115x5x3

DB Lateral raises
20x10
20x8
20x8

Well today was a pretty good workout considering that I’ll probably only reach 2500 cals by the end of the day. I’m trying something different with this 2 week mini cut. Keep the fruit, only take out 1 cup of rice and try to take the rest of the cals from fat. I’ve hardly been hungry and haven’t really bonked in the gym because of low cals. Hopefully it’ll work out. I was only going to do this mini cut through this week, but I might just do it through next paycheck since I’m rationing my money after the holiday break and don’t want to use my credit cards.

**141455675** · 01-13-2009, 03:34 AM

Niice job on the squatting, getting the MMC is good stuff!

BB step-ups have gotta kill....

Plan sounds solid for the cut, how many kcals you taking out?

**Bioteknik** · 01-13-2009, 03:46 AM

it's close to 800 cals less than what I was eatin back in December. I finally realized that I was still gaining weight the month between Thanksgiving and Christmas and was only fooling myself since I was weighing in the day after I did my spin class and that would drop my water weight for a few days. But on vacation I was just eating whatever.. seems like I actually eat less when I stick to the normal 3 meals a day thing, so I'm actually weight in less than I was during my vacation. Was 175 at the gym yesterday.

**Bioteknik** · 01-15-2009, 03:36 AM

Chest/Tris (1/14)

BB Bench
95x10
145x5
160x5
175x5
190x5
210x4 + 1 forced rep with spotter.

Weighted Dips
BW+70x5
BW+80x4
BW+70x4, x3

Incline BB Press
135x5
135x5
(the HS machine was taken so I moved my last set to that one.

HS Incline press
148x5

Flat CGBP
115x10
115x8
115x6

Tricep pushdown
60x10
60x10
60x8

Outer rotation using cables

20x10x2
15x10

I almost forgot for a bit there I was only taking in enough cals for a cut. Last time I was doing this it actually felt like one and the lifting sessions were just there to try and maintain what I had gained strength wise. I’m eating more carbs this time around and decided to swap those cals with the fat cals I took out. Working much better this time around

**Bioteknik** · 01-17-2009, 06:19 AM

Back/Bis(from 1/16)

Deadlift
135x10
185x5
235x5
285x5
310x5

Pullups
BWx5x5

Bent over BB rows
205x5x3

HS Front pulldown
150x5
180x5
180x5

Seated Row
140x10
140x10
130x10

DB Row
65x10x3

Straight BB Curl
80x6
70x7
60x8

Pretty good workout, I decided to give myself another cup of rice pre workout so I could try and work out as hard as normal. I think after the little mini cut I’m ready to get back to making forward gym progress and getting back to the recomp. I’ll add 300 cals back next week and then 200 more the following week. I’ll probably eat a bit less on my rest day these next few weeks too and see how that goes. All in all it looks like I gained about 2-3 lbs between thanksgiving and new years, and now I’ve worked most of that off.

About to go do another spin class, it’s too f’n cold to go outside and run. I’ve now got a hr monitor so I’ll check back and let everyone know how that went.

**Bioteknik** · 01-17-2009, 08:21 AM

so quick bump, I was 20 minutes late to the spin class, but still did 550 cals in 40 minutes, avg heartrate was 153, max 177

**141455675** · 01-18-2009, 06:29 AM

Spin is so crazy, I've done only one berfore... Lol, i thought it only went for half an hour, needless to say, I was cramping at the end. It's all about what YOU put into it. That's some nice cal burnage too mate!

Awesome job on those deads there too!

**Bioteknik** · 01-21-2009, 03:53 AM

Got to update 2 workouts now.. It's been a rather busy weekend with all the festivities going on in DC. I took yesterday off from work, so I had a 4 day weekend because of the MLK Jr Holiday.

On Sunday I swam for about 90 minutes. Tried to wear the HR monitor, but I think I need to tighten the strap or something because it would keep losing out on the signal, but I could tell what my HR was at the end of each portion of the workout. Then I did legs on Monday.

Legs/shoulders (From 1/19)

Back Squat
95x10
135x5
185x5
205x5
210x5
210x5

I’ve got a serious mental block right now with back squatting.. trying to decide if I want to go to full depth, but lower weight or just going to parallel and work towards a peak set of 5.

Hack Squat leg press
230x10x3

RDL’s
205x10x3

BB Step ups
90x10x3

Seated DB Press
50’sx8
x8, x6

Seated lateral raises
20’sx10
20’sx8
20’sx8

So ate like a f’n champ after this workout. I didn’t get my idea pre-workout food in so I didn’t try to go too crazy. I thought about adding another set in some of my exercises, but I’ll weight for next week after I’ve been eating more.

**DTrulez616** · 01-21-2009, 04:23 AM

Solid session bro. You better get all that food in after alll that swimming.

**141455675** · 01-21-2009, 05:21 AM

I'd say work towards a heavy peak of 5

I like that for squats!

Good stuff still mate. haha, like the 4-day weekend

**Bioteknik** · 01-21-2009, 05:10 PM

Chest/Tris

BB Bench
95x10
140x5
155x5
170x5
185x5
205x5

Weighted Dips
BW+80x5
BW+80x4
BW+80x3
BW+80x3
BW+80x3

HS Incline Press
168x5x3

Cable External Rotation
15x12x3

Incline CGBP
95x10
105x8
105x6

Tricep Dips
BWx8
BWx7
BWx7

V-Bar Tricep extension
60x10
60x10
60x8, drop to 50x6

Well today was a nice workout after getting in sufficient cals through the day. I wonder if I’ll be able to make 220x5 in 3 weeks.. so it’s time for some lasagna for dinner.

**141455675** · 01-21-2009, 05:16 PM

220x5 in 3 weeks. Pound that lasagne down, great meal.

Some awesome dips though there man

**Shinjan** · 01-21-2009, 08:58 PM

This journal interests me

, strong goals man. I'm in for the PRs

**Bioteknik** · 01-22-2009, 04:09 AM

well it's time for a pic update.. it doesn't show too much difference, but I should only be somewhere between 1 to 2 lbs leaner anyway so it's hard to see in a pic. It's also funny how much carbs influence water weight.. I was weighing 172 on Sunday and Monday, and back up to 175 yesterday with the increased cals/carbs.

Start

Now

and I threw in a random pic here that shows off the traps.

http://bodyspace.bodybuilding.com/im...ic/2756982.jpg

**Bioteknik** · 01-22-2009, 07:36 PM

so spin today was lots of heavy resistance work with a lot of quick sprints thrown in there to keep the HR up. Lots of work in the anaerobic zone, 750 cals burned and the monitor says only 35% fat lol.. my legs are killing me now. Hope deadlifting goes well tomorrow.

Thread: Bioteknik's Culking Log

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