RHK89 Diet & Training Journal - Team 3DMJ

[RHK89]

3.14.12 Wednesday
Weight: 166.4
Macros: 69.7 449.9 189.7

Workout: Upper Power
1) Bench Press
170lbs x 5, 165lbs x 5, 165lbs x 5

2) Barbell Row (from the floor)
150lbs x 5, 145lbs x 6, 6

3) Rack Chins
BW +20lbs x 6, 6, 5

4) OHP
105lbs x 5, 4, 100lbs x 4

5) Close Grip Bench Press
140lbs x 7, 6, 6

6) Chins
BW +20lbs x 6, 6
BW +15lbs x 5

Stair Stepper/Level:12/Time: 10 min./Calories: 115

Workout Video

[RHK89]

Thursday 3.15.2012
Weight: 165.4
Macros: 69.8 449.4 189.3

Workout - Lower Power

1) Deadlift
260lbs x 4, 3, 255lbs x 4

2) Front Squat
170lbs x 6, 6, 165lbs x 6

3) Smith Machine Standing Calf Raises
185lbs x 6, 6, 6

4) Kneeling Calf Raises
67.5lbs x 12, 12
62.5 x 12

*Cardio: Bike/Resistance:12/Calories 51/Time: 5 min before workout
Stair Stepper *Occluded Legs/Resistance 10/Time: 10 min after workout/Calories: 113

Workout Video

[Jumpman3210]

Hey man I can't find you on fb anymore =( . plzcomeback.jpg lolol

[RHK89]

Hey man I can't find you on fb anymore =( . plzcomeback.jpg lolol

I deactivated it temporarily for the season of Lent. It will be reactivated after Easter lol.

[Jumpman3210]

I deactivated it temporarily for the season of Lent. It will be reactivated after Easter lol.

Oh shiet! are you Catholic? Because I am hehe...I gave up meat so I've been on my eggs, cheeses, and whey :P

[RHK89]

Oh shiet! are you Catholic? Because I am hehe...I gave up meat so I've been on my eggs, cheeses, and whey :P

Nah, Christian. Giving up meat is pretty easy for me so I thought of something that wastes a lot of my productivity which was ******** haha.

[RHK89]

Bah youtube is giving me grief so I can't upload my vids

[RHK89]

3.17.12 Saturday Week 14
Weight: 166
Macros: 69.8 450 189.6

Workout - Upper Hypertrophy

1) Flat DB Press
52.5lbs x 12, 12, 10

2) Incline Chest Flys
40lbs x 10, 35lbs x 12, 10

3) 1-arm BB Row (Meadow Row)
45lbs x 12, 40lbs x 12, 12

4) Arnold Press (Standing)
35lbs x 10, 30lbs x 10, 25lbs x 10

5) Overhead Extension
45lbs x 9, 35lbs x 12, 12

6) Hammer Curls
25lbs x 10, 20lbs x 11, 11

Workout Video

[jhonari]

Do those pauses on your hammer curls help out? Never seen anyone do that before, but I can imagine it can get your bi's burning after a few sets.

The gym seemed a bit loud/busy...hate that ish, nothing like an empty gym to yourself

[JennLifts]

Really great front squats! Glad you did OH tri ext, because I was doing them, and now do skull crushers, but always paranoid I should be trying to keep my elbows closer to my head, but I look like you, so SAFE! Was hoping you'd video the kneeling calves, i have no idea what that is!
And I feel awesome. Because we arnold press the same weight. Damn sure wish I had some testosterone haha.

[RHK89]

Really great front squats! Glad you did OH tri ext, because I was doing them, and now do skull crushers, but always paranoid I should be trying to keep my elbows closer to my head, but I look like you, so SAFE! Was hoping you'd video the kneeling calves, i have no idea what that is!
And I feel awesome. Because we arnold press the same weight. Damn sure wish I had some testosterone haha.

Haha my bad. I meant to type in kneeling cable crunches. I don't think there is such a thing as kneeling calf raises lol.
I know that I should keep my elbow tucked, but my left rotator cuff is weaksauce. I don't think it really matters that much as long as you feel like your triceps get worked. My triceps are definitely sore today .
I feel like all my lifts are low for my body weight at the moment. It got me thinking about if I have low test or something haha. I might get some bloodwork done when I have time .

[JennLifts]

Haha my bad. I meant to type in kneeling cable crunches. I don't think there is such a thing as kneeling calf raises lol.
I know that I should keep my elbow tucked, but my left rotator cuff is weaksauce. I don't think it really matters that much as long as you feel like your triceps get worked. My triceps are definitely sore today .
I feel like all my lifts are low for my body weight at the moment. It got me thinking about if I have low test or something haha. I might get some bloodwork done when I have time .

oh LOL. i dont either, thats why i was curious
how long have you been training??

[RHK89]

oh LOL. i dont either, thats why i was curious
how long have you been training??

Hmmm. I think I've been semi-serious since I was 18, but started when I was 17. I think I started to really train with a set plan & tracking macros around the age of twenty. So serious training is about 2 years and lifting for about 5 years. Guess I haven't been training that long LOL.

[AznB0y]

Wow... found my old training log when Scivation offered free dieting services. It's funny to look back on it and remember those times I was worrying about eating every 3 hours and using pouring money into every scivation product that was out. Oh how those times were miserable...

For the Lulz: http://forum.bodybuilding.com/showth...ghlight=aznb0y

[RHK89]

Wow... found my old training log when Scivation offered free dieting services. It's funny to look back on it and remember those times I was worrying about eating every 3 hours and using pouring money into every scivation product that was out. Oh how those times were miserable...

For the Lulz: http://forum.bodybuilding.com/showth...ghlight=aznb0y

^^^That me.

[RHK89]

3.18.12 Sunday Week 14
Weight: 166.8 w..t..f Body y u hate me?
Macros: 70 449.6 189.5

Workout Lower Hypertrophy

1) Squat
145lbs x 12, 12, 12

2) RDL
150lbs x 12
140lbs x 10
145lbs x 12

3) Leg Extension
105lbs x 12
95lbs x 12
90lbs x 12

4) Smith Machine Donkey Calf Raises
110lbs x 12
105lbs x 12, 12

5) Kneeling Cable Crunches
67.5lbs x 12
65lbs x 12, 12

*Cardio: Bike/Resistance:12/Calories 51/Time: 5 min before workout
Stair Stepper *Occluded Legs/Resistance 10/Time: 10 min after workout/Calories: 113

Workout Video

[RHK89]

Week 13 Weight Recap

5-Mar M - 165.6
6-Mar T - 164.4
7-Mar W - 163.6
8-Mar Th - 164.2
9-Mar F - 164
10-Mar S - 165.2
11-Mar Su - 164

Week 14 Weight Recap

12-Mar M - 167.8
13-Mar T - 165.8
14-Mar W - 166.4
15-Mar Th - 165.4
16-Mar F - 167
17-Mar S - 166
18-Mar Su - 166.8

Such a huge difference difference in weight even though my macros haven't changed at all.

[Jumpman3210]

Week 13 Weight Recap

5-Mar M - 165.6
6-Mar T - 164.4
7-Mar W - 163.6
8-Mar Th - 164.2
9-Mar F - 164
10-Mar S - 165.2
11-Mar Su - 164

Week 14 Weight Recap

12-Mar M - 167.8
13-Mar T - 165.8
14-Mar W - 166.4
15-Mar Th - 165.4
16-Mar F - 167
17-Mar S - 166
18-Mar Su - 166.8

Such a huge difference difference in weight even though my macros haven't changed at all.

lmao @ the picture! hmmm the weight fluctuation seems very peculiar to me... did you happen to introduce any new foods to your diet during week 14?

BTW how come you made a new account? no wonder I was not seeing your newer footage on my feed haha..

[RHK89]

lmao @ the picture! hmmm the weight fluctuation seems very peculiar to me... did you happen to introduce any new foods to your diet during week 14?

BTW how come you made a new account? no wonder I was not seeing your newer footage on my feed haha..

Nope. No new foods. We are dropping the carbs back to 400 though . Apparently my old account can no longer upload vids to my channel lol.

[Jumpman3210]

Nope. No new foods. We are dropping the carbs back to 400 though . Apparently my old account can no longer upload vids to my channel lol.

=/ it's all good my friend i'm sure those macros will be increased over time

Weird how youtube did that...oh well i subbed to ur new acct anyways lol

Keep going hard!

[Willgetnice]

Nope. No new foods. We are dropping the carbs back to 400 though . Apparently my old account can no longer upload vids to my channel lol.

<--- Feels your pain. Carbs just got dropped to 400 also. A day which will live in infamy.

[RHK89]

<--- Feels your pain. Carbs just got dropped to 400 also. A day which will live in infamy.

I don't think anyone would be a happy camper when the carbs go away .

[RHK89]

3.21.12 Wednesday
Weight: 167.8 oh lawd..
Macros: 69.8 399.8 189.8


Workout: Upper Power
1) Bench Press
175lbs x 5, 170lbs x 4, 165lbs x 5

2) Barbell Row (from the floor)
150lbs x 6, 6, 145lbs x 6

3) Rack Chins
BW +25lbs x 6, 6, 5

4) OHP
105lbs x 5, 5, 100lbs x 5

5) Close Grip Bench Press
145lbs x 6, 6, 5

6) Chins
BW +25lbs x 6
BW + 20lbs x 5
BW +15lbs x 4
Stair Stepper/Level:12/Time: 10 min./Calories: 115

Workout Video

[Jumpman3210]

Getting swole, big, and strong! Tough lifts man. Progress is not stopping any time soon!

[RHK89]

Thursday 3.22.12
Weight: 165.8
Macros: 69.8 399.8 189.8


Workout - Lower Power

1) Deadlift
265lbs x 4
260lbs x 5
255lbs x 4

2) Front Squat
175lbs x 6, 5
170lbs x 6

3) Smith Machine Standing Calf Raises
190lbs x 6, 6, 6

4) Kneeling Cable Crunches
67.5lbs x 12
70lbs x 12
65 x 12

*Cardio: Bike/Resistance:12/Calories 51/Time: 5 min before workout
Stair Stepper *Occluded Legs/Resistance 10/Time: 10 min after workout/Calories: 113

Workout Video


I felt that my form was pretty lousy with the deadlifts :/.

[Jumpman3210]

good stuff man! I love how strict you are with form.

[hamiltronj]

Things are looking great in here bro. I am going to switch back to PHAT after my contest for sure!

[Willgetnice]

Deadlifts didn't look too bad brotha don't be so hard on yaself.

How do you do your calves on the smith machine? Do you have a platform you use or stand on weight plates?

[RHK89]

Deadlifts didn't look too bad brotha don't be so hard on yaself.

How do you do your calves on the smith machine? Do you have a platform you use or stand on weight plates?

My lower back is still sore from that haha. I use one of those step-up platforms

[RHK89]

3.17.12 Saturday Week 15
Weight: 166
Macros: Working on it

Workout - Upper Hypertrophy

1) Flat DB Press
55lbs x 12, 12
52.5lbs x 10

2) Incline Chest Flys
40lbs x 10, 8
35lbs x 10

3) 1-arm BB Row (Meadow Row)
50lbs x 12,
45lbs x 12
40lbs x 12


4) Arnold Press (Standing)
35lbs x 10,
30lbs x 12,
25lbs x 12

5) Overhead Extension
45lbs x 9
40lbs x 10, 9

6) Hammer Curls
25lbs x 11,
20lbs x 12, 11

Workout Video