a ly's workout/diet journal

[ashylarryku]

been neglecting my cardio for a while so i decided i'm gonna go for a late night jog. my apartment has a nice little 24 hour fitness room so i'll go hop on the treadmill.

the weight machines and DB rack in there is a joke but they have a few decent cardio machines so it's all good. i ran once two weeks ago and honestly don't remember the last time before that so we'll see if i still got it!

post the distance and time later, along with today's diet

[ashylarryku]

the run went swimmingly haha. no different than a while ago when i did nothing but run. i guess lifting with short rest periods does give you the same cardio benefits of running

Run
5 minute warmup

2.5 miles in 20 minutes (8 minute mile avg)

5 minute cool down

gonna try to start doin this at least once a week. probably on a rest day and after an arm workout

[ashylarryku]

DIET

7:00 1 cups dry oats, 1 banana, 1 scoop protein
9:30 2 protein bars
PRE-WO 1.5 scoops Controlled Labs White Flood
Shoulders/Arms 2 scoops Scivation Xtend during session
PWO 1.5 scoop protein, 1 scoop IDS Waximaize, 2 scoops Xtend
12:30 1 cup dry oast, 1 banana, 1 scoop protein
4:30 1 turkey sandwich on wheat
7:30 spinach and turkey salad, 2 oz mixed nuts
before bed 1 scoop casein, 3 tbs flax seeds

TOTALS: 81g fat / 322g carbs / 284g protein / 3,008 cals

[ashylarryku]

New Split

Day 1 - Chest/Biceps
Day 2 - Legs
Day 3 - Rest
Day 4 - Back
Day 5 - Shoulders/Triceps
Day 6 - Rest

i'll repeat the cycle on day 7 or get an extra day rest and then repeat if i feel i need to, probably not though. i tend to recover pretty quick. as long as that PWO nutrition is good and i'm gettin decent sleep

[ashylarryku]

first day of the new split today, just wrote up what i'm gonna be doin in the gym for my chest/biceps workout

Chest/Biceps

Incline DB Press
4 X sets

Smith Machine Bench Press
4 x sets

BB Curls
3 sets

Decline Iso-Press
4 sets

Hammer Curls
3 sets

Flat Bench Flyes
4 sets

DB Curls
3 sets

be back later to post

[ashylarryku]

Chest/Biceps

Incline DB Press
Warmup
25 X 20
35 X 10
Work Sets
45 X 12
50 X 8
50 X 6, 45 X 2
45 X 9

EZ Bar Curls
Warmup
20 X 20
40 X 10

Work Sets
65 X 12
65 X 12
70 X 8

Smith Machine Bench Press
135 X 8
135 X 9
135 X 8
135 X 7 Dropset 125 X 4 Dropset 115 X 5

Incline DB Hammer Curls
30 X 12
30 X 11
35 X 4 Dropset 30 X 4

Decline Iso-Lateral Press
40 X 11
40 X 9
50 X 8
50 X 6 Dropset 40 X 4 Dropset 30 X 5

Machine Cable Curls
70 X 12
75 X 12
80 X 12

Flat Bench Chest Flyes
25 X 12
27.5 X 12
30 X 12
35 X 8

Concentrated DB Curls
27.5 X 12

Precher Curls
65 X 8

Seated BB Curls
60 X 8

just did some random stuff near the end, everything felt pretty good. except for the decline iso-lateral machine. i don't really like using machines so i'll probably nix that next workout

[batmanman]

strong volume brah

[ashylarryku]

strong volume brah

thanks man. i like to keep it pretty high

Power Song

[ashylarryku]

DIET

8:00 1 cups dry oats, 1 banana, 1 scoop protein
11:00 1 cup dry oats, 1 banana, 1 scoop protein
PRE-WO 1.5 scoops Controlled Labs White Flood
Chest/Biceps 2 scoops Scivation Xtend during session
PWO 1.5 scoop protein, 1 scoop IDS Waximaize, 2 scoops Xtend, 1,000mg Vit C
2:30 2 chicken sandwiches on wheat bread
5:30 1/2 cup dry oats, 1 scoop protein, 1 oz mixed nuts
8:00 spinach and chicken salad, 1 oz mixed nuts, 1 tbs Smart Balance Omega-3 Peanut Butter
before bed 1 scoop casein w/ ground flax seeds

TOTALS: 95g fat / 328g carbs / 242g protein / 3,002 cals

[ashylarryku]

Legs

Deadlift
95 X 10
135 X 5
155 X 5
185 X 8
205 X 10 PR
225 X 10 PR
225 X 9

Leg Press
2 plates X 10
2 plates + 25 X 10
2 plates + 35 X 10
3 plates X 10
3 plates X 10

Seated Leg Curls
80 X 12
85 X 8
85 X 8
85 X 7

V Squat Machine
1 plate X 12
1 plate + 15 X 12
1 plate + 20 X 12
1 plate + 30 X 12

Lying Uni-Lateral Leg Curls
30 X 8
32.5 X 8
35 X 8
37.5 X 6, plus 2 more reps with ****ty form

Pretty good workout. Deadlift PR went from 205 X 7 to 225 X 10, no idea where that **** came from haha

[ashylarryku]

Legs are pretty sore from today. Kind of pissed cause i don't know exactly where to go as far as my training. I don't know if my body is ready for a different split or not but whetever, i'll see how things go in the next few weeks.

Today's Macros
114g fat / 345g carbs / 258g protein / 3,300 calories

probably need to increase the carbs and decrease the fat, protein is good though. anyone have any suggestions on what they think? the calories are enough for a slow clean bulk i think

[ashylarryku]

legs are sore from yesterday and was pretty proud of my lifts until i saw this video (if this doesn't make you want to hop in the car and head to the gym right now then i don't know what will):

http://mdtv.musculardevelopment.com/...view/2353/164/

Stan Efferding = my new inspiration

[lastlieutenant]

Legs are pretty sore from today. Kind of pissed cause i don't know exactly where to go as far as my training. I don't know if my body is ready for a different split or not but whetever, i'll see how things go in the next few weeks.

Today's Macros
114g fat / 345g carbs / 258g protein / 3,300 calories

probably need to increase the carbs and decrease the fat, protein is good though. anyone have any suggestions on what they think? the calories are enough for a slow clean bulk i think

I'm in man! Gonna keep a tab on how your doing. I'll throw my useless 2 cents in every once and awhile if you dont mind haha


If your an ecto like me and cant put on an ounce of fat I'd say shoot for 4000 calories a day man. And thats awesome that you can get 250g a day. I'm trying my best to get 200g a day and its working out pretty well.

Also nice deadlifts! Were at about the same weight so that's awesome. Good luck my man!

[ashylarryku]

I'm in man! Gonna keep a tab on how your doing. I'll throw my useless 2 cents in every once and awhile if you dont mind haha


If your an ecto like me and cant put on an ounce of fat I'd say shoot for 4000 calories a day man. And thats awesome that you can get 250g a day. I'm trying my best to get 200g a day and its working out pretty well.

Also nice deadlifts! Were at about the same weight so that's awesome. Good luck my man!

thanks man! yeah i actually started out around 3,500 cals but was gaining a bit too fast so i cut back just a couple hundred to be safe. i'm def not an ecto. it's weird cause i gain weight really easy but i seem to burn fat really easy as well. i either gain fast or lose fast lol it's crazy

definitely give any advice you have whenever you want, i'm open to everything!

[greaterpower]

Nice Journal. Very in depth with diet and everything. Also looks good with the color. Subbed for huge gains.

[ashylarryku]

Nice Journal. Very in depth with diet and everything. Also looks good with the color. Subbed for huge gains.

thanks man!

[lastlieutenant]

Nice Journal. Very in depth with diet and everything. Also looks good with the color. Subbed for huge gains.

I agree! A lot of room to pack on huge amounts of muscle.

[ashylarryku]

I agree! A lot of room to pack on huge amounts of muscle.

thanks bro! i really need to find someone on my campus who is into bodybuilding. everyone i hang out with drinks and lays around all day haha, it's a wonder how i don't follow the pack

[ashylarryku]

Today's Macros
96g fat / 211g carbs / 201g protein / 2,414 calories

tomorrow is shoulders/triceps

i have a lot of school sh*t to do but gotta get it over with so i can make time to train. can't be missin gym time, but school's gotta come first

[greaterpower]

thanks bro! i really need to find someone on my campus who is into bodybuilding. everyone i hang out with drinks and lays around all day haha, it's a wonder how i don't follow the pack

You just need to find someone in your gym that you know cares. People are generally very nice and will gladly help you if you are dedicated. The gym should be a place of peace for bodybuilders. We are all in this together....

[ashylarryku]

You just need to find someone in your gym that you know cares. People are generally very nice and will gladly help you if you are dedicated. The gym should be a place of peace for bodybuilders. We are all in this together....

very true

i had a few sessions with one of the trainers at my rec but whenever we lifted he was talking **** on everyone else in the gym because of their form, or they were doing something when they should be doing something else. i don't ask him to help me out anymore cause he takes the fun out of it. like everyone has to do it "this" way or they won't see results.

everyone has their own thing, let it be

[ashylarryku]

Shoulders/Triceps

Seated DB Press
Warmup
15 X 20
27.5 X 10
35 X 3

Working Sets
40 X 10
45 X 5
45 X 6
Dropset: 40 X 8 . . . . 35 X 4

BB Press
(weak sh*t, gonna alternate starting with DB and BB every other workout)
75 X 6
65 X 11
65 X 12

DB Power Lateral Raises
20 X 20
22.5 X 20
27.5 X 15, plus another 5 with so so form

CGBP
115 X 8
115 X 10
125 X 9 (had a spotter)
115 X 8

DB Lateral Raise Drop Set
17.5 X 8
12.5 X 8
10 X 10

Skull Crushers
55 X 6
55 X 8
70 X 2
60 X 4

Dips (focusing on triceps)
BW X 11
BW X 10
BW X 12
BW X 12

woke up at 5:30 and decided to knock this out before class. didn't know how much having this journal was gonna help out. i was constantly thinking about not being a little b*tch cause i knew i was gonna be posting the numbers up here.

numbers may not look great but i'm 6' and a little over 150lbs so needless to say, it kicked my ass

[ashylarryku]

majoring in engineering is no joke. i'm always busy and it's a wonder how i find time to hit the weights. good thing my rec center is open til midnight and opens at 5:30

back tomorrow. gotta hit it hard cause it's my weakest part

[GLHF]

Looking good. Nice pictures, ur pretty cut but its getting cold out lol. u might wana get some fat on the bones, i heard its gonna be a cold season. Keep working on that, and know McDonalds is ur friend lol.

[ashylarryku]

Looking good. Nice pictures, ur pretty cut but its getting cold out lol. u might wana get some fat on the bones, i heard its gonna be a cold season. Keep working on that, and know McDonalds is ur friend lol.

that's funny cause i was actually just thinking about saying f*ck it and bulking from now until summer 2011. a year and a half bulk! haha, that's a lot of eatin, it would be kickass.

either that or if i ever think i'm ready for a comp. either way . . . . i'ms a gonna get big haha

[ashylarryku]

Yesterday's Macros (9/22/09)

100g fat / 322g carbs / 256g protein

hittin' up the back later with a buddy of mine. should be pretty good

[ashylarryku]

about to down my White Flood and go hit up the back

[ashylarryku]

[QUOTE=ashylarryku;387236191]first day of the new split today, just wrote up what i'm gonna be doin in the gym for my chest/biceps workout

Back

Lat Pulldown
(after warmup sets)
112.5 X 15
120 X 10
127.5 X 7
120 X 10

Seated Row
90 X 12
105 X 8
90 X 12
90 X 12

couldn't feel the back working much in these, the arms tend to take over. don't think i'll be doing them anytime soon

Neutral Grip Pulldown
135 X 6
120 X 8
120 X 8
120 X 9

1 Arm DB Rows
50 X 10
55 X 8
55 X 10

Dropset
60 X 6
50 X 6
40 X 10

this was the first workout i've had just working the back so i pretty much hopped around trying to find what worked best for me.

the DB rows work best for me. i'll probably stick with different pull up variations and the 1 arm rows

[ashylarryku]

Today's Macros
86g fat / 344g carbs / 235g protein / 3,000 calories

so tomorrow should be a rest day but i think i might skip it and just start my cycle back up for chest and biceps!

as long as my nutrition and sleep is alright, i say f*ck it!

[zma_21]

Looking good man.

Everything seems to be in order, good gains are on the way.