New Evolution Short Term Journal (9/14/09 - 12/31/09)

[New Evolution]

Since I get distracted easily by every little thing, its hard for me to stay focus and on track. Hopefully by keeping this journal, it will help motivates me and allows me to stay on track.

Now that the summer is over, I m no longer too concern about cutting. My goal from now through 12/31/09 is to clean bulk and also cut at the same time. It's more of a hybrid then anything.

Current weight: 178lbs
Target weight: a lean 185 - 190lbs

Current Supplements: White Flood, Purple Waarth, Multi Vitamin, ZMA, Protein (Whey & Casein).

I will provide pics this upcoming weekend to keep track of progress. I m going to try to update this thread daily.

If anyone have any advises or comments, please feel free to post them.

I m looking forward for this three and a half months journey and see how it can helps me.

[Hosum]

first

[shark206]

You can do it!

[shark206]

Good morning gang. Let's have a great day at work.

[New Evolution]

Originally Posted by Hosum

first

Originally Posted by shark206

You can do it!

Thanks for the support guys. My motivation has been **** lately.

Okay here is my workout for tonight.

I took almost two scoops of WF and my energy level is still 3/10. That is not good. I was so pumped and ready to lift, but when I got to the gym, I just don't have the energy. I think is due to because of lack of sleep.

I worked on chest and bi's today. Didn't do much tho because I was drained. I have to rush my workout too because I have less than 2 hours to complete it.

Flat bench
1 x 135 (20) warm up set
1 x 155 (12)
1 x 185 (10)
1 x 225 (6)
1 x 225 (6)
1 x 225 (5) follow by 185 (5) and 135 (12)

Cable flies
1 x 40 (15)
1 x 50 (12)
1 x 60 (10)
1 x 70 (10)
1 x 70 (10)

Incline bench
1 x 135 (15)
1 x 155 (12)
1 x 155 (10)
1 x 185 (8)
1 x 185 (8) follow by 135 (10)

Decline bench
3 x 135 (12)
2 x 135 (10)

Straight bar cable curl
1 x 60 (12)
1 x 70 (12)
1 x 80 (10)
1 x 100 (10)

Reverse one hand cable curl
1 x 25 (15)
2 x 35 (12)
1 x 45 (10)

Machine concentrated curl
1 x 30 (15)
1 x 40 (10)
2 x 50 (8)

After all these, my energy level was in negative mark so I just head home. Didn't even get to do abs or cardio. Hopefully things will improve and I get more rest so I can lift harder and heavier.

I think I should log my food intake too so maybe you guys can give me some advises and feedback as well.

[Hosum]

Wow, that's a lot of reps. Your lack of motivation is probably a psychological thing. Maybe you've become too dependent on WF and rely on it for a kick. Get more sleep and hit the gym well rested next time.

[New Evolution]

Originally Posted by Hosum

Wow, that's a lot of reps. Your lack of motivation is probably a psychological thing. Maybe you've become too dependent on WF and rely on it for a kick. Get more sleep and hit the gym well rested next time.

I think you're correct. I think I rely too much on preworkout drinks. It's hard to get more rest when you pulling double duties.

[Hosum]

Originally Posted by New Evolution

I think you're correct. I think I rely too much on preworkout drinks. It's hard to get more rest when you pulling double duties.

Excuses, excuses. I have a newborn but I was still sticking to the plan. Try getting interrupted sleep every 2 hours.

[New Evolution]

Originally Posted by Hosum

Excuses, excuses. I have a newborn but I was still sticking to the plan. Try getting interrupted sleep every 2 hours.

I think I m going to try to take power naps.

[New Evolution]

Once again my energy level was a 3 but when I got to the gym, it went to level 5 as energy wise. Since I m pumped by all the people that were lifting in there. I decided to give squat a try again. Glad I did.

Squat
1 x 95 (20) warm up
1 x 135 (15)
1 x 155 (12)
2 x 185 (10)
2 x 225 (80)

Laying leg curls
1 x 50 (15)
1 x 60 (12)
1 x 70 (10)
1 x 80 (10)
1 x 90 (10)

Leg press (only counting plates per side)
1 x 2p/side (15)
2 x 4p/side (12)
1 x 5p/side (10)
2 x 6p/side (8)

Sitting leg curls
1 x 70 (12)
2 x 80 (10)
2 x 90 (8)

Machine calves raise (only counting pales per side)
3 x 2p/side (25)
2 x 3p/side (25)
2 x 4p/side (18)

Leg extension
1 x 70 (10)
1 x 90 (10)
1 x 110 (10)
1 x 150 (8)
2 x 170 (6)

I m surprised that I m able to squat 225. Got to be carefully on this exercise and stay light focus on mind and muscles connection. No more going too heavy and risk hurting my back again.

[Hosum]

Good job mang, slowly but surely. Did you do ATG squats?

[New Evolution]

Originally Posted by Hosum

Good job mang, slowly but surely. Did you do ATG squats?

Yes sir. It was ATG until I hit 225 and its more of a 80% ATG.

Cutting the last few weeks really dropped my strength as well. Now that I m bulking and semi cutting, hopefully some of my strength will come back.

[New Evolution]

So I didn't train on Friday and Saturday.


I did trained last night.

Energy level was a 6 until I took a few sips of Black Pearl and it went up to level 9.

Front raises
1 x 20 (20) warm ups
1 x 25 (10)
1 x 30 (10)
2 x 35 (8)

Cable side raises
1 x 25 (15)
1 x 30 (10)
1 x 35 (10)
2 x 40 (8)

Machine shurg (plate per side)
2 x 3pps (15)
1 x 3pps (12)
3 x 4pps (10)

Bar belt shoulder press
1 x 95 (20)
1 x 135 (12)
2 x 135 (10)
1 x 135 (6)

Up right row
1 x 55 (15)
2 x 95 (10)
2 x 115 (8)

Cable rear delts raises
5 x 25 (10)

Straight bar cable push down
1 x 100 (20) warm up
1 x 150 (12)
2 x 200 (12)
1 x 225 (10)
1 x 225 (8)

Reverse cable push down
1 x 80 (12)
2 x 100 (10)
2 x 120 (8)

Machine dips
1 x 200 (20)
4 x 200 (15)

Cable rope overhead
5 x 80 (10)

[Hosum]

Do you think you should do less reps and heavier weight if you're trying to bulk?

[New Evolution]

Originally Posted by Hosum

Do you think you should do less reps and heavier weight if you're trying to bulk?

My strength had went down a lot. Plus I m not only wanting to bulk. I want to cut too. Kinda like in between. Not sure if it makes senses.

[New Evolution]

As requested by Hosum, I m going to log my food intake every day.

8:30 AM - A pack of grit and a kashi bar.
12:00 PM - Brown rice with chicken. Also had a few fries from my buddy.
2:00 PM - A protein shake.
3:30 PM - An apple
4:30 PM - A chicken sammich
7:00 PM - A bow of boung thit luen (vietnamese rice noodle with beef)
11:30 PM - Small bowl of brown rice with bell pepper, mushroom, and chicken
12:30 AM - A protein shake

All comments are welcome.

[New Evolution]

Energy level today is close to a 10. Black Pearl is freaking awesome. It tastes like crap, but its effective. I think I m going to buy me some.

Front lat pull down
1 x 120 (15) warm up
1 x 135 (12)
1 x 150 (12)
1 x 180 (8)
1 x 195 (6)

Machine lower lat/back pull
1 x 50 (15)
1 x 70 (12)
3 x 100 (10)

DB Row
1 x 80 (10)
3 x 100 (8)
1 x 100 (6)

Front lat push down
1 x 60 (12)
2 x 75 (10)
2 x 90 (6)

BB Row
1 x 95 (15)
2 x 135 (12)
2 x 155 (12)

Cable Row
1 x 90 (12)
1 x 120 (10)
3 x 150 (8)

Reverse flies
2 x 80 (10)
3 x 100 (10)

I still feel like I have 40% of energy left so I ended up doing 25 mins of cardio on a threadmill. I can do more but due to time constraint, I can't.

** I know I m suppose to do more weights and lower reps like Hosum stated, but I think I m addicted to cutting too much. I m starting to see some result so I want to continue with it and at the same time adding some lean mass. Hope this make senses.

[Hosum]

You should end your meals with a protein shake around 9 or 10pm, preferably casein protein.

[New Evolution]

Originally Posted by Hosum

You should end your meals with a protein shake around 9 or 10pm, preferably casein protein.

I take my last shake before bed. Its a mixture between casein and whey brah.

[New Evolution]

Today's meal

8:00 AM - a bowl of honey nut cheerio
11:00 AM - an apple
12:00 PM - brown rice with, bell peppers, mushroom, and chicken
1:00 - 3:00 PM sipping on protein shake
3:30 PM - ham and cheese sammich
7:30 PM - brown rice, shrimps, and fish
12:00 AM - brown rice and fish
1:00 AM - protein shake