TkoliTk's Road To Henchness

[TkOliTk]

Yo
New Year, New Journal

Background Info:
Used to be a fat mother****a, got down to like 140lb then got up to
150 doing Calisthenic exercises and eating a little more then joined a
gym, bulked to about 170, stopped gyming for months lost alot of
gains, and I started training again in september just gone .

Starting Stats:
Height-5'8
Weight-160lb

Lifts:
( I never max lifts)
Deadlift 122.5kg/270lbs 3x5
Benchpress 90kg/198lbs 3x5
Squat 92.5kg/203lbs 3x6 (weak as **** I know)

Training:
Have done rippetoes and had great gains, and have also done
my own stuff in the past. I'm currently on a 5 day split I created, so
i'm gonna see how that works out for me.

Nutrition: I always keep my diet healthy, I'm usually either on a high
carb low fat diet or a low carb high fat diet, protein is always kept
high ofcourse , but currently im carb cyling, 4-5 low carb days and
2-3 high carb days, it's been working AMAZINGLY for me, so i'm
sticking with this for now .

Goals:
Get reallllly leaaan like 9%bodyfat
Lean Bulk to 170 at 12%
Bring up shoulders, lats and legs

P.S Thanks to Energetical for making me that pimpin' banner

[TkOliTk]

Shoulders Day:

Military Press 65kg/143lbs 3x5
One Arm Dumbell Front Lateral Raise 12.5kg/27lbs 1x20 (Widowmaker)
One Arm Dumbell Side Lateral Raise 12.5kg/27lbs 1x20 (Widowmaker)

For those of you who don't know what widowmaker is, it's a form of DC training in which you use the maximum weight you can to get 20 reps with.
Really wanna get boulder shoulders, so if anyone has any suggestions about the exercises i'm doing please, suggest away .

Todays a carb up day so lots of oats, banana's, veggies, and a little bit of WW bread. Check back for tommorows session, Legs Day
Train HARD!!

[st3v3]

Good luck man!!

[tund3]

Damn breh, my deadlift and squat numbers are higher than yours but my bench is just over half what yours is lol. I was a bit of a strange lad though, ignored my chest when i first started working out, choosing to hit my legs instead. Now playing catch up lol

Good luck ma Nigerian breh

Sub'd

[TkOliTk]

Originally Posted by st3v3

Good luck man!!

Cheers bro, you to!

Originally Posted by tund3

Damn breh, my deadlift and squat numbers are higher than yours but my bench is just over half what yours is lol. I was a bit of a strange lad though, ignored my chest when i first started working out, choosing to hit my legs instead. Now playing catch up lol

Good luck ma Nigerian breh

Sub'd

Hehe yeah man i've just got a squat rack so i'ma be getting that squat up fast hopefully, although i'm leaning out at the moment so it'll be slower than usual but hey, it's all about consistancy . Good luck, and how do I sub you back lol

[tund3]

Originally Posted by TkOliTk

Cheers bro, you to!



Hehe yeah man i've just got a squat rack so i'ma be getting that squat up fast hopefully, although i'm leaning out at the moment so it'll be slower than usual but hey, it's all about consistancy . Good luck, and how do I sub you back lol

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[TkOliTk]

Legs & Abs:

Squats 97.5kg/214lb 3x5 (up 5kg/11lb from last week)
Decline Situps 3x30
Crunches 3x15
Oblique Crunches 3x20

VERY happy with squat going up as much as it did, hoping it continues to go up at this rate for a while, really gonna go for it with squats. Arm day tommorow .
Train hard!!!
Pce

[TkOliTk]

Arms Day:

Barbell Curls 47.5kg/104lb 3x7
Bodyweight Chin Ups 10,10,8 (I lock out at the top, none of that half rep swinging ****)
Weighted Dips 5kg/11lb 3x12 (First time doing weighted dips, i'm hoping to sky rocket on this, we'll see though)

Next week i'll add skullcrushers for tri's aswell, I usually do em but had no spotter today so was a bit devious as I use heavy weight for those.
Arm Pic:


Train Hard!

[TkOliTk]

Chest Day:

Ok so i'm on this new thing where I do 1 exercise for most bodyparts, 2 for some bigger ones though. I also rotate between different exercises everyweek. So today was chest day:

DB Incline Bench 35kg/77lb (Per DB) 3x7

And that's it for chest I know it may look a bit insane to alot of you guys here, but I really think this is gonna work well , Oh and I have a new pic, down to 160lb ( I know, light) But right now I don't care, I'm getting stronger and leaner, and I want ****in abs lol, PROPER visible abs, can only see mine a little at the moment, what does my BF% look like anyway?


Thanks

[st3v3]

Originally Posted by TkOliTk

Chest Day:

Ok so i'm on this new thing where I do 1 exercise for most bodyparts, 2 for some bigger ones though. I also rotate between different exercises everyweek. So today was chest day:

DB Incline Bench 35kg/77lb (Per DB) 3x7

And that's it for chest I know it may look a bit insane to alot of you guys here, but I really think this is gonna work well , Oh and I have a new pic, down to 160lb ( I know, light) But right now I don't care, I'm getting stronger and leaner, and I want ****in abs lol, PROPER visible abs, can only see mine a little at the moment, what does my BF% look like anyway?


Thanks

looking good. bf% looks like maybe 11-12ish

[TkOliTk]

Originally Posted by st3v3

looking good. bf% looks like maybe 11-12ish

Thanks man, someone actually posted in my journal lol
Ite wicked, i'm going for 9-10% then I guess, I don't really have a reason to change anything cause i'm getting leaner and lifts are going up still so...YA, you should take new pics soon, (besides avatar) seeing as your bulkin' hard again

[st3v3]

Originally Posted by TkOliTk

Thanks man, someone actually posted in my journal lol
Ite wicked, i'm going for 9-10% then I guess, I don't really have a reason to change anything cause i'm getting leaner and lifts are going up still so...YA, you should take new pics soon, (besides avatar) seeing as your bulkin' hard again

I will in about a month I still look the same as my old pics now. I've weighed 166 for like 3 months now lol

[TkOliTk]

Originally Posted by st3v3

I will in about a month I still look the same as my old pics now. I've weighed 166 for like 3 months now lol

Hehe fair enough man, at least you stay lean during this whole muscle gaining thing, I'm sick of bulking and gaining to much bodyfat, gonna try and keep it lean this time man

[Energetical]

Looking good bro !

Defiantly alot of improvement of the last couple of months, just remember take your time, I don't want you you lose all that hard gained muscle mass !!

Originally Posted by TkOliTk

Hehe fair enough man, at least you stay lean during this whole muscle gaining thing, I'm sick of bulking and gaining to much bodyfat, gonna try and keep it lean this time man

I can see you put alot of bf on during your bulk even though you clean bulked. Ever looked into Kanes (Timberwolfs) bulking diet ?

Heres his approach,

"My approach to dieting, whether bulking or cutting generally consists of a high protein/ high fat and low to medium carbohydrate intake. The ratio of macros remain pretty much the same, only the quantity and total calories varying, depending on whether I am cutting, maintaining or bulking. My preference for a relatively high fat/ low carb intake is twofold. First, it allows me to choose from higher fat protein sources instead of just lean sources.
Second, it allows me to appear leaner even when on a hyper-caloric intake by minimizing water retention. I also am not very discriminating on how I reach these macro goals, whether it be from so called fast foods, or your standard chicken breasts and vegetables."

Example daily totals: 3602 calories/182g fat/ 131g carbs/ 336g protein

Maybe this sort of low carb approach might benefit you ?

[TkOliTk]

Originally Posted by Energetical

Looking good bro !

Defiantly alot of improvement of the last couple of months, just remember take your time, I don't want you you lose all that hard gained muscle mass !!



I can see you put alot of bf on during your bulk even though you clean bulked. Ever looked into Kanes (Timberwolfs) bulking diet ?

Heres his approach,

"My approach to dieting, whether bulking or cutting generally consists of a high protein/ high fat and low to medium carbohydrate intake. The ratio of macros remain pretty much the same, only the quantity and total calories varying, depending on whether I am cutting, maintaining or bulking. My preference for a relatively high fat/ low carb intake is twofold. First, it allows me to choose from higher fat protein sources instead of just lean sources.
Second, it allows me to appear leaner even when on a hyper-caloric intake by minimizing water retention. I also am not very discriminating on how I reach these macro goals, whether it be from so called fast foods, or your standard chicken breasts and vegetables."

Example daily totals: 3602 calories/182g fat/ 131g carbs/ 336g protein

Maybe this sort of low carb approach might benefit you ?

Thanks man! I'ma try that once this is done, to many carbs don't seem to hang well with me

[TkOliTk]

Ayo pimps, Back day today CHECK IT:

Deadlifts 127.5kg/281lbs 3x5
Weighted Pullups 5kg/11lbs, 10, 10, 8 (Just started these so it should go up fast )

And some new back pics:




Tommorow's an off day so i'ma work abs PEACE

[TkOliTk]

Just abs today, it's pretty much an off day for me, but I snapped new pics AGAIN:...Yeah Comments very welcome , I can start lean bulking soon EXCITED!

These are taken cold, no pump



Gonna try not to take any more pics for a couple weeks now, which is when i'll pretty much have stopped cutting, don't gimme bull**** about cutting so light, i'm getting stronger and leaner who doesn't want that?

[Energetical]

Originally Posted by TkOliTk

Just abs today, it's pretty much an off day for me, but I snapped new pics AGAIN:...Yeah Comments very welcome , I can start lean bulking soon EXCITED!

These are taken cold, no pump



Gonna try not to take any more pics for a couple weeks now, which is when i'll pretty much have stopped cutting, don't gimme bull**** about cutting so light, i'm getting stronger and leaner who doesn't want that?

Damn looking good ! Defiantly starting to get shredded

[TkOliTk]

So abs was AWESOME :

Weighted Crunches 20kg 2x20
Hanging Leg Raises 3x10
Oblique Situps 2x30

Felt good So i'ma try this two times a week, hope it helps my abs
Shoulders Tommorow
PCE!

[timberwolf]

Originally Posted by TkOliTk

Goals:
Get reallllly leaaan like 9%bodyfat
Lean Bulk to 170 at 12%
Bring up shoulders, lats and legs

Those are the are the bodyparts I'd like to bring up to.

Definitely have a solid base. Looking good. Love the 'fro.

[TkOliTk]

Originally Posted by timberwolf

Those are the are the bodyparts I'd like to bring up to.

Definitely have a solid base. Looking good. Love the 'fro.

A post from Timberwolf :O
Jealous Jake? Lol
Your hairs pretty badass too bro
Thanks man, so you think your high fat, high protein and low carb diet will work well for me gaining lean mass then?
And do you do one arm workout a week, or two? Just wanna know how you rotate between heavy and volume. Cheers man!

[TkOliTk]

Had work all day today And I only get ONE break, at least it was a carb up day so I had sushi
Anyhoo Shoulders day :

Military Press 67.5kg/148lb 3x5

It was pretty ****ing hard lol, i'ma try and get more reps next session with the same weight

[TkOliTk]

Had work from 7 till 4, got home at like 4:30 ate some food, and did my squats , was pretty tired from work again But the weight continues to go up

Leg Day:

Squats: 100kg/220lb 3x5 (Fully ATG)

[TkOliTk]

Long ass day at work AGAIN...****s pissing me off now lol, i gotta work 3 more days then i get 3 days off at least, so yeah, diet is not as good as i'd like it to be at the moment, i'm still eating really healthy just the timing is messed up also only getting like 180 or a little more protein Need to bump that **** up, anyway today was crazy ARM day, trying out Nubret style supersets , **** my arms hurt during this lol

Barbell Curls: 17.5kg/38lbs 10x10
Overhead Tricep Extensions: 17.5kg/38lb 10x10
Close Grip Pushups 5x10

This was soooo painful lol, i'm hoping this'll shock my arms into super growth
it is super volume after all haha, anyway we'll see

[TkOliTk]

Chest Day:

Dumbell Incline 20kg/44lbs 3x12

Yup not much to update today...PEACE!

[TkOliTk]

Back day !

Wide Grip Pullups 8
Pullups 10, 8, 8
Chinups 6

Deadlift 132.5kg/292lbs 3x5

Gonna get 303lbs next week for 3x5 hehe PEACE

[TkOliTk]

Legs Today

Man my legs are improving alot faster than I thought they would
got more reps and more weight today, VERY pleased

Squats 102.5kg/225lbs 5, 5, 5, 5. (FULLY atg)

And a leg pic, cause I don't have any of those

[TkOliTk]

Arms Day

Trying out something new

Closegrip Benchpress:
47.5kg/104lbs 8
57.5kg/126lbs 8
67.5kg/148lbs 8
70kg/154lbs 6

Overhead Tricep Extension:
27.5kg/60lbs 12
32.5kg/71lbs 10
37.5kg/82lbs 6

Barbell Curls:
27.5kg/60lbs 15
32.5kg/71lbs 10
37.5kg/82lbs 10

Hammer Curls:
10kg/22lbs (per dumbell) 20 altogether
12.5kg/27lbs (per dumbell) 20 altogether
15kg/33lbs (per dumbell) 12

Good workout, might switch it to skulls to replace the overhead tricep extensions. Diet for today was 2,000 cals 200g Protein, 80 carbs and moderate fat
gotta be ripped by end of march

[Energetical]

Originally Posted by TkOliTk

Legs Today

Man my legs are improving alot faster than I thought they would
got more reps and more weight today, VERY pleased

Squats 102.5kg/225lbs 5, 5, 5, 5. (FULLY atg)

And a leg pic, cause I don't have any of those

LMAO, dude, put some boxers on when you do another progress shot !

[timberwolf]

Originally Posted by Energetical

LMAO, dude, put some boxers on when you do another progress shot !

Good development on the quads, man.
But have to agree with Energetical. LOL!