young_squatter's preperation journal

[young_squatter]

Hey everyone, I have not done a journal in a long time so figured it was time for me to start journaling again and get back into a bodybuilding type diet set up which I have not been doing for about 4 months or so.

A rundown of where things are, I bulked last school year from 160 to about 185 lbs and gained mostly all lean mass using a carb cycling type of approach. I than moved to a different state to be with my girlfriend for the summer and took the whole summer off of my diet but kept training upper body but stopped working legs. Basically I maintained mostly all my strength on upper body and dropped about 20 lbs since than.

I am starting my senior year at college, and will be finishing up my BA in criminal justice and minor in psychology. I am planning on going to the police academy in June so basically I need to add some lean body mass to do so.

My goals are to add some lean body mass for the first 4-5 months, and starting in January I am going to start training for the Academy so cardio and conditioning will be upped greatly to prepare me for that. So right now I am just going to focus on adding lean mass and whatever fat comes with that will def be cut off when I start conditioning training in January.

I will be starting this workout and diet at the end of the summer when I move back to college, which will be sometime in September.

Here are the basics:

Workout Program:

Weight Training: 4 times per week
Cardio: 2 times per week
Either HIIT done sporto style, or 30 Min Mod intensity

Upper Power
Lower Power/Traps
Chest/Shoulders/Triceps Size
Back/Traps/Biceps Size
-Legs trained once per week, indirectly on the the pull size day where I might add in deadlifts.

Diet:


Workout Days: Wed, Friday, Sunday
225 Protein, 300 Carbs, 50 Fats, 2550 calories
Cardio Day/Off Days: 3-4 cardio days per week
250 Protein, 125 Carbs, 60 Fats, 2040 calories

*macros are not that important, I just need to make sure to get 1 x bodyweight in protein, adequate fatty acid intake and fill the rest with what I want.



Hit at least these:
Pre Workout:
60 Carbs, 40 Protein
Post Workout:
80 Carbs, 40 Protein
(can go higher pre and post workout, but these are the minimum I need to hit)
*1-2 free meals per week, ill cut back carbs and protein before these. I don?t believe in calling them cheat meals because I don?t feel any food is a cheat. I call them free meals which means I don?t count the calories in these meals and I will be eating out.

A typical free meal would look like this:
Mexican, Pizza, Steak
Coldstone creamery for desert
(pretty much a big dinner and desert eaten out)

They are big meals, and ill be sure to have adequate protein and efa intake before the meal. I feel 1 of these per week is good and boost the metabolism.

*Obviously the calories are way low for bulking right now, lol. But I have not been on a diet at all the whole summer so I am going to see where my weight is after a week of these calories and than obviously I am going to adjust up from there.
*As far as food choices, They don?t really matter as long as I hit my macros. But my plan is to eat healthier choices most the time, but pre and post workout will be more treat oriented.


This workout plan will start around September 1st, in the meantime I am taking a week off starting Sunday and going on vacation with my girlfriend. Any advice or opinons are welcome. Later guys.

[tinyman5000]

we need to train some day man subbed

[young_squatter]

Originally Posted by tinyman5000

we need to train some day man subbed

For sure man....I forget exactly where you are located. I am in Edinboro, PA so will exactly are you at?

[tinyman5000]

slippery rock

[young_squatter]

Originally Posted by tinyman5000

slippery rock

Your not to far away at all man, I can def make a trip down there sometime during the school year. Your only a 1 hour drive from me.

[tinyman5000]

Originally Posted by young_squatter

Your not to far away at all man, I can def make a trip down there sometime during the school year. Your only a 1 hour drive from me.

yeah we have an alright facility. we might be getting a trap bar soon so that's all cool. what are edinboro's like

[young_squatter]

Originally Posted by tinyman5000

yeah we have an alright facility. we might be getting a trap bar soon so that's all cool. what are edinboro's like

Edinboro University just built a new gym less than a year ago. Its pretty big but we dont have a trap bar. But we do have 2 squat racks which is always nice. And we have a lot of free weights, not a whole lot of machine. Pretty nice gym.

[tinyman5000]

yeah come down any time, we can hit up the brewery after wards they have elk burgers lol. whens your next workout

[young_squatter]

Originally Posted by tinyman5000

yeah come down any time, we can hit up the brewery after wards they have elk burgers lol. whens your next workout

Im starting this routine late august, Right now im not on any diet or anything. Im going on vacation with my GF on Sunday for a week. This summer I decided to just take off my diet and eat normal. Felt great doing so and lost a good deal of bodyfat doing it to. Getting back into it though to add weight for the police academy.

[saku]

Nice to see you back on the forums. Will be following, good luck.

Subbed

[matthor]

good to ahve you back Dan.

Post up the full routine plz - i knwo you know whats up and am interested in what you have planned

[LayzieBone085]

From Erie to Edinboro we have to meet up sometime man, I got to school at IUP, but whenever I am home, we have to catch up sometime. Go grab something to eat on peach street, and get a lift in.

I look forward to seeing progress as I know you have the dedication to do work and get it done.

Good lcuk in getting in shape and finishing school.

[young_squatter]

Originally Posted by saku

Nice to see you back on the forums. Will be following, good luck.

Subbed

Thanks bro, I have been lurking in your journal for a little while as well. Ill def subscribe to it.

Originally Posted by matthor

good to ahve you back Dan.

Post up the full routine plz - i knwo you know whats up and am interested in what you have planned

Thanks man, ill post up the whole routine after this post for you all to look at and critque it.

Originally Posted by LayzieBone085

From Erie to Edinboro we have to meet up sometime man, I got to school at IUP, but whenever I am home, we have to catch up sometime. Go grab something to eat on peach street, and get a lift in.

I look forward to seeing progress as I know you have the dedication to do work and get it done.

Good lcuk in getting in shape and finishing school.

For sure man, I lifted with Matt before and I saw that you both hit the gym together not that long ago.

Let me know whenever your back in town during the school year, we will get a lift in and than hit up something on peach street for sure.

[tinyman5000]

dan how was crim at edinboro? its getting better here, i think im gonna stick with the major

[young_squatter]

Workout Plan:

Upper Power:
Flat Dumbbell press 3 x 5
Machine Flys 1 rest pause set
Pull-Ups 3 x 5
Lat Pulldown's 1 rest pause set
Military Press 3 x 5
Side Laterals 1 rest pause set
Barbell Curls 3 x 5
Incline Curls 1 rest pause set
CG Bench 3 x 5
Rope Push-down's 1 rest pause set

Lower Hybird/Traps:
Squats 3 x 5
Hack Squats or Deadlifts 3 x 5
RDL or Hacks (whatever i didnt do above) 2 x 10

Leg Extensions 1 rest pause set, 1 x 10-15 (this is a maybe, depends)
Leg Curls 1 rest pause set, 1 x 10-15 (this is a maybe, depends)

Barbell Shrugs 3 x 5
Dumbbell Shrugs 1 rest pause set


Chest/Shoulders/Triceps Size:
BB Bench Press: 3 sets
BB Incline Press: 3 sets
DB Flys: 3 sets
Cable Crossovers: 1 rest pause set (these are straight sets on less intense weeks)
BB Military Press: 3 sets
DB Side Raises: 3 sets
Cable Lateral Raises: 1 rest pause set
BB Close-Grip Bench Press: 3 sets
EZ Skull Crushers: 2 sets
Rope Press-Downs: 1 rest pause set

Back/Traps/Biceps Size: (might add rack deads or deads here if I didnt do them on leg day)
Weighted Pull-Ups: 3 sets
BB Bent Over Rows: 3 sets
Seated Machine Pull-Downs: 3 sets
Seated Machine Rows: 1 rest pause set
BB Shrugs: 3 sets
DB Seated Shrugs: 3 sets
DB Incline Shrugs: 1 rest pause set
Standing BB/EZ Curls: 3 sets
EZ Preacher Curls: 2 sets
DB Seated Curls: 1 rest pause set


Cardio: 2 x per week, most likely HIIT done sporto style, or Mod intensity. 1 Active recovery session on my off day if desired.

-The intensity of the workouts will vary across the weeks. The above is workouts I posted is where the intensity will be the highest. Meaning I will be trying to set PR's and pushing close if not to failure on mostly everything.

After 3-5 weeks of this, depending on what my body tells me. Ill drop out the rest pause sets and replace with straight sets instead, and decrease weight on power days and up the power movement to 5 x 5 and build back up until I get back to full intensity. Basically just keep repeating this. This is a Layne Norton inspired routine.

-Legs are only done once per week for now, basically because I took the whole summer off working legs so I need to just start working them again for right now, and also I am doing HIIT cardio 1-2 times per week so dont want to overtrain the legs to bad. Want to give the most focus to my upper body right now.


Any comments/suggestions are welcome.

[young_squatter]

Originally Posted by tinyman5000

dan how was crim at edinboro? its getting better here, i think im gonna stick with the major

I like it, we have a lot of good classes like Arson Investigation, Criminal Procedure and Evidence, PA Crimes codes, etc. Really good program and the professors are awesome.

Now the electives suck, lol. But we all need to have those.

[Blast_]

sup!

[matthor]

looks pretty good to me mate. Get in and get it done and im sure the results will come.

[saku]

Originally Posted by young_squatter

Thanks bro, I have been lurking in your journal for a little while as well. Ill def subscribe to it.

Thanks, but that log in my sig is old, Iv finished that now. I won't have a rnning journal for a while. But I'll be sure to let you know when I do.

[young_squatter]

Originally Posted by Blast_

sup!

Not to much man, how have you been. And no I am not working with Shelby anymore.

Originally Posted by matthor

looks pretty good to me mate. Get in and get it done and im sure the results will come.

Thanks man, yeah im just going to lift hard and intense and than eat and ill be god.

Originally Posted by saku

Thanks, but that log in my sig is old, Iv finished that now. I won't have a rnning journal for a while. But I'll be sure to let you know when I do.

Sounds good bro, you training for swat or something right?



I am off on vacation for a week, ill get to everyones journals and update this when I can. Right now I am just going enjoy my one week off. By the way im def the leanest ive ever been right now. Id say I am at around 8% and plan on holding this until my bulk. I started at around 13% and was eating whatever I wanted from pizza to ice cream the whole summer and a lot of it but working out and lost about 5% bf and got really lean. I like being this lean. Well bulking I probably wont let myself get over 12% since thats where insulin sensitivity and stuff gets bad. So ill do short cuts if BF gets that high.

[matthor]

pics!

[Blast_]

Originally Posted by young_squatter

Not to much man, how have you been. And no I am not working with Shelby anymore.

Why not?

[young_squatter]

Hey guys, just got back from my 1 week vacation and 1 week off of lifting. Lets just say it felt great to take the time off of lifting and just rest.

I ate pretty normal as I have been all summer, ate breakfast, lunch, dinner and late night desert, probably around 2000-2500 calories a day, I dont really count. But since just eating by hunger I usually dont eat as much.

Tomorrow I am back in the gym, so when I got back today I felt like I looked pretty lean and leaner than before and felt like my metabolism could use a boost for tomorrow so I decided to eat a bunch of random food in my apartment at 3:00 AM just before bed, lol.

I had

3 Cups Chocolate Chip Cappucino ice cream
1 chocolate fudge bar
3 oreo cookies
2 mini snickers, 2 mini milky ways, 1 hersey kiss, 1 mini hersey bar
1/4 pack of peanut butter cookie dough (this is so good, yum)
1 scotcharoo bar (my gf made these, so good but not good for ya, lol)
1 beef jerkey stick
some cheerio chex mix
some fat free bbq pringles
1 chocolate cookie cream pie
popcorn chicken

earlier today
1 egg beater omlet from perkins with 2 pancakes
1 6 inch oven roasted chicken breast, double meat
1 medium cherry sundae from Dairy Queen

-Yeah this was a bunch of crap, but im moving out of my apartment on wed to move back home which is 14 hours away. So figured what the heck might as well just clear up some junk I had sitting around. I would rather eat more quality foods but it was three in the morning so I just said what the heck ill eat the junk. Its pretty easy to get away with eating like this every now and than since im not trying to add weight and my calories are not to high. These days kind of just speed my metabolism up.


As for my diet, part of me is wanting to try to add lean body mass without counting calories, part of me just wants to go by hunger but make sure I get 1 x bw in protein, and 6-10 grams fish oil a day and than going by hunger with how much I eat and when i eat it. And than another part of me is tellng me to count my macros so I can adjust....Any advice guys on what you think i shall do? Im debating which approach to take and could use advice. Ill be starting the training in a couple weeks and thats when ill start the diet as well

[young_squatter]

Decided to change my workout to this for bulking

Upper A: Tuesday
3-4 x 5-8
Flat Dumbbell Press
Pull-Ups
Military Press
Dumbbell Rows

3 x 10-12
Cable Crossovers
Lat Pulldowns
Side Laterals
Seated Rows

Lower A: Wed
Squats 3-4 x 5-8
Hack Squats 3-4 x 5-8

Leg Extensions 3 x 10-12
Leg Curls 3 x 10-12

Barbell Curls 3 x 5-8
CG Bench 3 x 5-8

Cable Curls 3 x 10-12
Tricep Pressdowns 3 x 10-12

Upper B: Friday
Incline Dumbbell Press 3-4 x 5-8
Pull-Ups 3-4 x 3-5
Dumbbell Military Press 3-4 x 5-8
T-Bar Rows 3-4 x 5-8

Machine Press 3 x 10-12
Lat pulldowns 3 x 10-12
Cable Laterals 3 x 10-12
Seated Rows 3 x 10-12


Lower B: Saturday
Deadlifts 3-4 x 5
Front Squats or Leg Press 3-4 x 5-8

Leg Extensions 3 x 10-12
Leg Curls 3 x 10-12

Dumbbell Curls 3 x 5-8
Lying Dumbbell Extensions 3 x 5-8

Preacher Curls 3 x 10-12
Pressdowns 3 x 10-12


this log will start next tuesday, I am just enjoying my food right now and doing some test runs on the diet days and stuff to get used to hitting macro targets again. I will be doing a slow bulk/recomp type diet. Goal is to add little to no fat and just add muscle slowly. I like being lean, but I do need to add abotu 10 lbs of muscle mass.

[LayzieBone085]

Workouts are looking good brother, keep up the good work. I may be home for Labor Day Weekend, so i will keep in touch through PM or your log, or stop in mine.

Diet looks good, so keep at it and doing your thing.

[young_squatter]

Originally Posted by LayzieBone085

Workouts are looking good brother, keep up the good work. I may be home for Labor Day Weekend, so i will keep in touch through PM or your log, or stop in mine.

Diet looks good, so keep at it and doing your thing.

Sounds good bro, ill be around on labor day weekend so hit me up and we can hit some weights and hit some food on peach street.

Actually yesterday me and my bro and friends hit up Quaker Steak and Lube on peach street, was def delicious than we hit up Cold Stone Creamery right after. Good eats

[LayzieBone085]

Originally Posted by young_squatter

Sounds good bro, ill be around on labor day weekend so hit me up and we can hit some weights and hit some food on peach street.

Actually yesterday me and my bro and friends hit up Quaker Steak and Lube on peach street, was def delicious than we hit up Cold Stone Creamery right after. Good eats

haha i work right next to coldstone at Smokey Bones believe it or not. Greasy Wings and Ice Cream ( Im Lactose Intolerant) are not my cup of tea, but we could work something out for sure.

Hope to catch up with you soon, keep up the progress and dedication.

[young_squatter]

Originally Posted by LayzieBone085

haha i work right next to coldstone at Smokey Bones believe it or not. Greasy Wings and Ice Cream ( Im Lactose Intolerant) are not my cup of tea, but we could work something out for sure.

Hope to catch up with you soon, keep up the progress and dedication.

lol who said I got wings?

I got boneless chicken tenders with hot sauce, there healthy and good. Im not a chicken wing person and I tend to keep eating out somewhat healthy.

Smokey bones is good, but they got rid of the two meat combo thing with 2 sides, i was sad ....But we could def hit up something that would fit in your diet more.

The O charlies restrauant is good, i usually get a steak and chicken breast with baked potato and salad. Pretty good bodybuilding eats . Than if I go to coldstone I can keep it healthy if I want and get either their sinless sans fat ice cream with fruit mixed in (its fat free and good), or now they got this new frozen yogurt that has 25 calories per half cup serving, add fruit to that and its healthy too. (but when I go to coldstone I usually get brownies with oatmeal cookie batter ice cream, yum )

[LayzieBone085]

Originally Posted by young_squatter

lol who said I got wings?

I got boneless chicken tenders with hot sauce, there healthy and good. Im not a chicken wing person and I tend to keep eating out somewhat healthy.

Smokey bones is good, but they got rid of the two meat combo thing with 2 sides, i was sad ....But we could def hit up something that would fit in your diet more.

The O charlies restrauant is good, i usually get a steak and chicken breast with baked potato and salad. Pretty good bodybuilding eats . Than if I go to coldstone I can keep it healthy if I want and get either their sinless sans fat ice cream with fruit mixed in (its fat free and good), or now they got this new frozen yogurt that has 25 calories per half cup serving, add fruit to that and its healthy too. (but when I go to coldstone I usually get brownies with oatmeal cookie batter ice cream, yum )

Bro, i dont care if it fits the diet or not, just dont feed me stuff that will make me sick (like greasy ass food or ice cream due to lactose intolerant) i dont mind getting a touch sloppy, it wont kill me to stray off the diet here or there.

O charlies, out back, ruby tuesdays, TGI Fridays, Chinese buffets, golden corral, Texas Roadhouse, Longhorn Steakhouse, Max N Ermas, you name it bro. well grub.

[young_squatter]

Originally Posted by LayzieBone085

Bro, i dont care if it fits the diet or not, just dont feed me stuff that will make me sick (like greasy ass food or ice cream due to lactose intolerant) i dont mind getting a touch sloppy, it wont kill me to stray off the diet here or there.

O charlies, out back, ruby tuesdays, TGI Fridays, Chinese buffets, golden corral, Texas Roadhouse, Longhorn Steakhouse, Max N Ermas, you name it bro. well grub.

Sounds good bro, Just hit me up when your back in town and we will hit one of those up and grub.