the wrkoutfrq's journey to prove his namesake

[wrkoutfrq]

hey everyone! decdided to start my first workout log! i put it in this section because i'm gonna attempt to compete if things go well (in a couple years, so yeah, long wait).

a little background on myself, i swam in high school, put on some pudge in college, then started working out my sophomore year, and have been hooked ever since. i have been through all the ignorant phases people go through when starting, eatin ****ty, fad diets, the works. i discovered this site and since then i've learned so much it's amazing (all thanks to you guys)

currently am finishing up a mini-cut/practice prep, one more week left, then following July 4th, i begin bulking. i wanted to start a little early to get advice on reverse dieting.

my current specs are: 5'9", 157.4lbs (taken today post wo), ~10% bf (prolly wrong, but my body is a little funky)

my diet is currently 1676 kcal, 217P, 106.5C, 42.5F, w/ am cardio 4 days a week
i recently started a power/hyper split similar to that done by tommy and others, and i love it... it allows for each body part to be worked in a number of rep ranges

Mon-Upper power
Tues-Lower power
Wed-cardio/abs
Thurs-chest/tri hyper
Fri-back/bi hyper
Sat-legs/shoulder hyper
Sun-cardio

My metabolism is shot from trying to cut incorrectly for so long, so i wanted to start this log a little early to get advice on reverse dieting. any questions feel free to ask!

pics to come next weekend prior to the epic cheat happening on the 4th...

[wrkoutfrq]

today was a little funky... was out of town for school for 5 days which screwed my lifting schedule, so i'm doin a 3 day split MaxOT style. yesterday was chest and tri's, today was legs and shoulders

V-squats :: 3 sets 285*6
DB SLDL :: 2 sets 100's*6
Smith front squats :: 2 sets 185*6
glute/hamm raises :: BW*6 (assisted with hands where needed)

Seated Mil press :: 3 sets 155*6
side laterals :: 2 sets 45's*6
bent over laterals :: 2 sets 55's*6
upright rows :: 2 sets 115*6

today was also my refeed, so macro's were:
161/299/24 (P/C/F)

looking forward to tomorrow's back/bi's day (back is my best attribute)

[wrkoutfrq]

training:
barbell rows
115*10
155*6
195*3
215*1 (last warm up set)
235*6
235*6
235*6

Isoflex high rows
2pps+25(each side...)*6
2pps+25*6

one arm DB rows
110*6
110*6

deadhang pullups
bw*6
bw*6

barbell curls
80*6
85*6
85*6 (too light...)

cable curls (ez bar)
65 (not sure if 65kg?)*6
65*6

pinwheel curls
55's*6
55's*6

MTS curl machine
50*6
50*6

Cardio (am)
Stationary bike:
10min warm up
8x15sec 100%, 45sec 60%
15 min walk 3.5mph @ 10 incline
7x15sec 100%, 45sec 60%
5min cool down walk
Stretch

Diet
225/105/42
p/c/f

Notes
Only one week til i'm off this cut... bf not where i want it to be but s*** happens. feeling really sluggish due to low cal's. gym weights were a little off par, due to lack of sleep (been sleeping on the floor of my apartment for 4 weeks...) and lack of calories. coulda gone heavier on DB rows and barbell curls, but i just focused on getting a good contraction with good form. tomorrow is abs, LISS, and calves... looking forward to it

[wrkoutfrq]

Training:
hammer strength crunches
70*12
70*12
70*12

ball crunches
bw+35*20
bw+35*20
bw+35*20

hanging leg raises
bw*20
bw*20
bw*20

cable oblique crunches (supersetted w/ leg raises)
72.5*15
72.5*15

45 degree calf raises
10pps*12
10pps*12
10pps*12

single leg calf raises
bw+40*10
bw+40*10

barbell wrist curl (on bench)
60*12
60*12
60*12

barbell wrist curl (standing)
100*6
100*6
100*6

reverse wrist curl (supersetted with standing wrist curl)
40*10
40*10
40*10

Cardio
55min AM LISS
20 stationary bike
20 walking (3.5@10 incline)
15 elliptical

Diet
225/105/42
p/c/f

Notes
feeling sluggish again today... had to check the snakes i'm using for my thesis this morning, and then church afterwords, so all my carbs were pretty much wasted... plus the gym didn't open til 2 (did my cardio at my apartment complex's gym). all in all not a bad day though. really got nothing to do but sit around now though, so the rest of the day is gonna be spent feeling like a fat a**. tomorrow is back to the usual routine, yay!

[wrkoutfrq]

Training
Lower Power

BB Squats
245*5
245*5
245*5

Hammer strength Deadlifts
315*6
315*6
315*6

SLDL
245*5
245*5
245*5

Smith Front Squat
175*8
185*6
195*4

Hamm Curl
110*8
130*6
150*4

Cardio
None

Diet
206/112/42

Notes
Great workout today... not PR #'s but hella better than what i have been doing. i switched things around due to goin out of town for the 4th, moving my leg days to days i'm sure to have access to a decent gym. i borrowed an air matress from a friend and it's helped a lot with my back. not doin cardio killed me this morning, since all i have else to do is sit around and watch youtube vid's of workouts... tomorrow is upper power, my hardest workout of the week (and longest), gonna grind through it like it's nothing!

[wrkoutfrq]

Training
Upper Power

DB flat bench
3x75*6

Isoflex incline press
145*8
155*6
165*4

T-bar rows
3x3pps+25*6

Weighted Pull-ups
bw+10*8
bw+20*6
bw+25*4

Smith Shoulder Press
3x155*6

Side Laterals
40*8
45*6
50*4

BB Shrugs
3x315*6

EZ Bar Curls
3x90*6

DB Curls
40*8
45*6
50*4

Skull Crushers
3x80*6

Rope Press-down (tricep station)
65*8
75*6
85*3.5 (DAMN)

Cardio
55min LISS AM
20 stationary bike
20 treadmill 3.5@10 incline
15 elliptical

Diet
201/116/41

Notes
Really dragging today... Cardio went good this morning, and meals were spot on pre-WO, but man i just had no energy during... Still managed to pull out a decent lift, but the numbers weren't where i wanted them to be. That'll all change once i up my kcals for the upcoming bulk... I think i tweaked my left knee a little getting off balance yesterday during squats. Not bad painful, just annoying. That plus being sore as s*** is why LISS happened instead of the usual HIIT this morning... tomorrow is HIIT and abs... woot!

[wrkoutfrq]

Training

Abs and forearms

Cable Crunches (tricep station)
3x85*15

Exercise Ball Crunches
3x(bw+35)*20

Lying Leg Lifts
3x20

Oblique Cable Crunches (Standing)
2x35*15

Standing Barbell Wrist Curl
3x100*10

Seated DB Wrist Curl
3x30's*10

Cardio

HIIT (stationary bike)

10min warm up
8 intervals (15/45)
15min walk 3.5@10 incline
7 intervals (15/45)
5min cool down/stretch

Diet
212.5/105.5/39

Notes
Not a difficult day by any means, but not easy at the same time... sore as crap from the past couple days of lifts, as well as the cardio. i'll be out of town for the fourth, so i'm running out of essential things, like protein powder, etc. so i'm havin a hard time keeping my macros... plus the snakes i'm using in my thesis are beginning to need more maintenance, as we found 2 dead today ... so a little stressed, but tomorrows workouts should brighten my mood!

[wrkoutfrq]

Training

Chest/Tri's Hyper

Incline DB Press
60*12
60*10x2

Hammer Strength Flat Bench
125*10x2

DB Flyes
35's*10x2

Dips
BW*12x2

Cable Pressdown (tricep station)
85*12x3

DB Overhead Ext. (2 hand)
65*10x2

Hammer Strength Tricep Ext.
45's*10x2

Reverse Grip Cable Pressdown
52.5*10x2

Cardio

AM HIIT - Treadmill

10 Warm up (5min@3.5, 5min@5)
8 intervals (30/60)
15min stationary bike MISS
7 intervals (30/60)
5min cool down

Diet
225/105/42

Notes
Didn't sleep well last night due to having poison ivy and my roommate being a dunce... so as a result was pretty tired today. Despite that hit the workouts hard. I decided to change my lift today a little and go lighter with concentration on really getting a full range of motion, nice stretch in the chest, and then a nice tight contraction at the top. Results were great, my chest was so pumped that i couldn't flex it when i finished the dips. Really put an emphasis on the negatives as well which helped a lot. REally starting to get tired of being weak on the weights, and hungry all the time. I'll be doing a deload next week after ending my cut on the 4th, and then the real work starts! Tomorrow is legs/shoulders hyper, so it should be a good day!

[wrkoutfrq]

7/5/2010

Quick update... went out of town for the holidays, still managed to kill it on my leg/shoulders, and back/bi hyper workouts. diet was spot on until we celebrated the 4th, at which time the band wagon lost a wheel. only one however, i managed to control myself as to not have massive spillover. we celebrated on Sat. (3rd) so yesterday and today i have been back on my macro's hardcore. i'll be out of the gym til at least thursday, upon which i'll start a deload, and then next week begin upping my cal's. first addition is going to be 200 kcal, which is 30g carbs and 10g fats. protein will remain the same. after that i'll keep a close eye on my weight and increase as needed. cardio will also be backed off some, will be dropping a full day down to 4 days a week, 3 HIIT and 1 LISS... already excited to get back to the gym!

[wrkoutfrq]

7/11/2010

So i figured that since tomorrow really starts things (back to the gym and whatnot) that i should lay out my goals and such, so here goes:

Current lifts and stats:
Bench: 185*6 (2.5 sets, lol)
Dead: 315*6 (3 sets though, so more)
Squat: 245*6 (3 sets, to parallel, bad knees/flexibility)
Weight: 158.8 (as of yesterday afternoon)
BF: est 11% (based on pinching myself as well as lookin at photos etc.)

Goals:
Bench: 275*1
Dead: 425*1
Squat: 315*6 (i know it's optimistic, but my legs grow well)
Weight: 170
BF: Same (or lower if possible, although prolly not)

[wrkoutfrq]

7/12/2010

Training
Upper Power

Smtih flat bench
3x185*5

incline db press
60*8
65*6
70*4

BB rows
3x225*5

Weighted Pull-ups (dead hang)
bw+15*8
bw+17.5*6
bw+20*4

DB Shoulder Press
3x60*5

Side Laterals
40*8
45*6
47.5*4

BB Shrugs
3x315*6

EZ Bar Curls
3x90*5

DB Curls
40*8
45*6
50*4

smith cg bench
3x165*5

Rope Press-down (tricep station)
65*8
70*6
75*4

Cardio
HIIT - stationary bike
10min w/u
8 intervals (15/45)
15min walk (3.5@10 incline)
7 intervals (15/45)
5min walk (cool down)

Diet
1906kcal
214/164/44

Notes
FIRST DAY OF BULK WOOT! upped my cal's by 250 for the reverse dieting process, and already i'm noticing a difference... workout was great, had plenty of energy. lifts will come with time, and judging by today it'll be a short amount of time. weighed in at 157.2, down about 1.6 lbs from yesterday, but i'm super smooth from upping the carbs. can't wait til tomorrow, lower power! yay squats and deads!

[Justin.Martin]

Good luck on your bulk up. But I think you might be doing a little to much cardio right now since your trying to gain. I know there is a lot of better people to seek advice from, but thats just my opinion. Best of luck to ya and have you set a show date?

[wrkoutfrq]

lol yeah i know i'm a bit of a cardio freak... i'm only just now coming off of a mock prep, so i wanna back off things slowly to minimize fat gains. i really don't feel i have anywhere near enough mass to compete, so it'll be a long time... prolly a matter of years. i'll be bulking til late fall early winter and then i'll do another mock prep, more professionally next time to see how i look... if i look good then who knows, maybe a show next summer will be in order

[wrkoutfrq]

Training
Lower Power

BB Squats
245*5
245*5
245*5

Glute/Ham raises
3xBW*6

Romainian Deadlifts
305*4
305*4
275*6 (wanted a solid 6 reps)

Smith Front Squat
175*8
185*6
205*4

Hamm Curl
130*8
150*6
170*3.5

Cardio
None

Diet
1897 kcal
209/168.5/43

Notes
Meh... decent workout... my deads were off by quite a bit from where i usually go. partly because of using a different (thicker) bar, partly because my legs were already pretty toast from squats and glute/ham raises. really kind of anxious to up my cal's, but i don't wanna rush things... i think if i did and gained too fast i would be more angry than if i couldn't get heavier weights... tomorrow is some cardio and abs! WOOT!

[wrkoutfrq]

Day 3 of bulk

Training
Abs

Decline situps
3xBW+45*12

Lying leg raises
3xBW+15*15

Crunches (hammer strength machine)
3xBW+30*15

Oblique Twists/super set seated knee-up crunch combo
3xBW+20*15/BW*15

Cardio
AM LI
15min walk 3.5mph@10 incline
15min elliptical resistance 7

PWO MI
15min run @7.5mph
5min elliptical cooldown

Diet
1912.5 kcal
215/158.5/46.5

Notes
Another day at the office, lol... nah it was a decent workout... the school gym was hella crowded from a highschool girls basketball tournament, so it was awkward with them watching me work out. i'm trying to explore some variety in my diet (my sis told me my monotony was making people think i had an ED), and so today i had a skinny cow ice cream with my pwo protein shake, so i had to shake the macro tree a lil... weight was WAY down from two days ago, 155.8 (-3lbs). i attribute that to two things, 1) i haven't been eating as much salt, and 2) my metabolism is slowly picking up. i woke up at 130 this morning STARVING. i'm trying to keep fat gain minimal so i'm slowly reverse dieting, which means i'm still in a deficit. next week i'm gonna up the cals to maintenance (2200) i think... ready as hell to start increasing weights

[wrkoutfrq]

Day 4 of bulk

Training
Chest and Tri's hyper

Chest
Iso-lateral flat bench (rest pause style)
3x55 per side*10

Incline smith press
2x155*10

Weighted Dips
2xBW+25*10

Cable crossovers (low)
2x25kg*12

Tri's
Rope pressdown
3x57.5kg*10

Skull crushers
2x70*10 (fixed ez-curl bar)

Overhead Rope extensions
2x50kg*10

Reverse grip ez pressdowns
50kg*10
50kg*10 drop 35kg*8 drop 25kg*8

Cardio
None

Diet
1919
210/168.5/45

Notes
Good workout today... didn't go too awful heavy, but really focused on getting contraction in the muscle and building a great pump, so mission accomplished. had to feed my snakes for my thesis project, which involved me carrying a 5 gallon bucket full of water and fish a quarter mile, so my shoulders were FRIED... not sure if that affected my workout any, but if it did so be it... tomorrow is back/bi's, one of my favorite workouts... til then peace!

[wrkoutfrq]

Day 5 of bulk

Training
Back/bi's hyper

Back
Isolateral row (neutral grip)
3x2pp+10*12

Rack chins
2xBW+60*10

Wide grip cable row (straight bar)
2x170*10

Isolateral High row (focus on lats)
2x2pp*10

Bi's
Straight bar curl
3x70*10

Seated DB curl
2x30's*10 (really squeezed at peak)

Close grip preacher curl
75*8
65*10 (gettin fried by this point)

FDB curls
20*10
20*10 drop 15*6 drop 10*8

Cardio
AM MISS
5min warm up
15min run 7.5mph@1% incline
10min recumbant bike, res. 8
15min walk, 3.5mph@10% incline

Diet (C/P/F)
1899 kcal
159.5/214/45

Notes
Great workout today... really felt a great pump in my back and bi's... after doing the DB curls the veins in my arms were popping like crazy... weight was 157.2 today, so i'm about back to normal... tomorrow is first stage of my kcal increase for next week, adding 15C and 5F, then adding the same again Sun. for an endpoint of 2100kcal per day. I'm also gonna take out another day of cardio, since i'm workin my legs so hard. tomorrow is legs/shoulders hyper, really psyched about it... stay tuned!

[wrkoutfrq]

Day 6 of bulk

Training
Legs/shoulders hyper

Legs
Leg Extensions
2x150*12

V-squat (close stance atg, quad/glute emphasis)
2x2pp+10*10

Seated Ham Curls
2x140*10

SLDL/RDL Hybrid (close stance, outer ham/glute emphasis)
2x225*10

Single Leg Seated Leg Press
90*12
90*12 drop 45*8

Kneeling Ham Curl (single leg)
50*12
50*12 drop 30*8

Standing Calf Raises
3x235*12 (w/ pause @top and bottom)

45 degree Calf Raises
3x8pp*12

Shoulders
Isolateral Shoulder Press
3x1pp+25*10

Seated DB Lat Raise (Focus medial head)
2x30's*10

One Arm Cable Lat Raise (cable behind back)
2x20kg*10

Face Pulls
2x57.5kg*10

BB Shrugs
2x225*12

DB Shrugs
2x100's*10

Cardio
None

Diet (C/P/F)
2004.5 kcal
168/219.5/50.5

Notes
Great workout today, really got some serious pumps in my legs... my calves looked like someone had strapped hams to my shins. First round of upping kcals going good, ready to grow lol. I went and bought a digital bathroom scale, so now my weights will actually be accurate. I was having to weigh myself post w/o, but now i can do it after waking/goin to the bathroom. weight this morning was 154.2, we'll see how it goes after 2100 kcals and only 3 days cardio this week!

[wrkoutfrq]

Day 7 of bulk

Training
Rest!!! (thank god)

Cardio
MISS
20min recumbant bike (resistance 8)
20min treadmill (3.5mph@10 incline)
12min elliptical (resistance 7)

Diet (C/P/F)
2098.5kcal
188.5/209/56.5

Notes
Wow was i sore today... legs yesterday really killed me... woke up at 154.0 (-.2lbs), which is interesting considering i was 100 cal's higher yesterday than before, and didn't do cardio... thats ok though, cuz cal's got upped again today. i'll be hovering around 2100 for this week, barring any more weight loss. with only 3 days of cardio i doubt there'll be any, but we'll see. All in all it was a good week for lifting. didn't pump out huge weights, but then i wasn't really going for PR's last week... maybe i'll try this week . tomorrow is back to the heavy grind, with upper power (my longest w/o), til then, lift heavy!

[wrkoutfrq]

Day 8 of bulk

Training
Upper Power

Smtih flat bench
3x195*5 (Tied PR)

incline db press
60*8
70*6 (PR)
70*4

BB rows
3x235*5 (+10lbs from last week)

Weighted Pull-ups (dead hang)
bw+15*8
bw+17.5*6
bw+20*4

DB Shoulder Press
3x60*5

Side Laterals
40*8
45*6
47.5*4

BB Shrugs
3x315*6

EZ Bar Curls
3x90*5

DB Curls
40*8
45*6
50*4

smith cg bench
3x165*5

Rope Press-down (tricep station)
65*8
70*6
75*4

Cardio
AM MISS
20min run (7.5mph@1 incline)
20min walk (3.5mph@10 incline)

Diet (C/P/F)
2100kcal
184.5/214.5/56

Notes
RAGE!!! i was having a great workout, lots of energy, moving some heavy weight, and then just before my second set of weighted pullups, the damn gym staff decides to do a fire dril!!!! needless to say, standing in the beating sun and heat for 25min and coming back in to finish a workout just don't mix... managed to at least make my numbers from last week, although i was now exhausted and iced over... not to mention starving. weight this morning was 154.8 (+.8), which makes sense since all i did yesterday was some MISS cardio and then sit on my ass... oh well, tomorrow is lower power, looking for some PR's baby!

[ian0789]

GL with your bulk, I just started my bulk plan to gain a bit of mass and weight my self. One thing is how "shot" is your metabolism? You should be eating a bit more Cal with that type of work out. I know my self as a Cardio nut am having a hard time not doing as much and even trying to cut down on the amount of different lifts I'm doing, but you can train all you want if you don't like a brick house you wont gain mass. With work outs like that I don't think your Cal intake would kill you to jump it up a few more!

[wrkoutfrq]

i feel ya, my metabolism was in pretty bad shape after my last cut, so im in the process of reverse dieting... next week i'm prolly gonna bump the cal's by another 300 or so. i only plan on doing 3 days a week of cardio, starting this week, and thats only to keep my cardio stamina up... my metabolism is beginning to recover (i.e. gettin hungry more), so i don't need it necessarily for anything other than that...

[furyhockey]

Hey man just a lil piece of advice while you bulk. When I did it before my last show I ate WAY too clean. It was very hard for me to put on any kind of weight. I learned through dieting for a show that know matter how fat you may be with the right amount of time for a contest prep you can get shredded. Just remember that and now on my bulk I am not worried about sodium contents or a little extra fat w/my meals but i still stick to muscle building foods such as burgers, burritos, any kind of meats. My strength is going up and I know that I'll just have to add a couple weeks onto my contest prep diet which is fine w/me.

[wrkoutfrq]

thanks for the advice... i used to be fat before high school, so ever since i leaned out i've been pretty much terrified of putting any on... i'm slowly overcoming that fear, cuz i know i have to eat more than i burn to build muscle, but it's a struggle pretty much every day... if i ever want to stand a chance on the stage i know i gotta fill out some, and if putting on some fat is what it takes, then i guess its another one of those things that i gotta do. i pride myself on being very mentally strong, so i'll get this worked out

[wrkoutfrq]

Day 9 of bulk

Training
Lower Power

BB Squats
245*5
2x255*5 (PR)

Glute/Ham raises
3xBW*6

Romainian Deadlifts
275*6
285*6
285*5 (DAMN)

Smith Front Squat
185*8
195*6
205*4

Hamm Curl
130*8
150*6
170*3.5

Standing Calf Raises (pause at bottom)
3x345*6

Seated Calf Raises (pause at bottom)
3x2pps+20*6

Cardio
None

Diet
2105.5 kcal
183.5/218/55.5

Notes
Good w/o today. had decent energy in the legs, but my back was tired as usual... i think i need to visit a chiropractor to get an adjustment done... feelin a bit like a fat ass cuz i started taking creatine mono again (had cycled off for end of cut), so i'm holding a bit of water. that being said weight was 154.4 this morning, and that was with more water yesterday than normal (drank >1.5 gal). i'll watch the scale and my body and more than likely will make a big bump in cals for next week, which will put me over maintenance... i should start seeing the scale go up.

[wrkoutfrq]

Day 10 of bulk

Training
Abs

Decline situps
3xBW+45*12

Lying leg raises
3xBW+15*15

Crunches (hammer strength machine)
3xBW+30*15

Oblique Twists/super set seated knee-up crunch combo
2xBW+20*15/BW*15

Cardio
AM HIIT - stationary bike
10min w/u
8 intervals (15/45)
15min treadmill (3.5mph@10 incline)
7 intervals (15/45)
5min cooldown on treadmill

Diet (C/P/F)
2098 kcal
181.5/217/56

Notes
Not a bad day today... sore legs are SORE, and HIIT this morning was brutal becuase of it... managed to stick it out and realized how much not doin regular HIIT has affected me... it was harder than i remember. ran short on time so i had to cut a set out of my last exercise, which is ok, cuz my obliques grow really easily anyway. weight this morning was 154.6, and i've been getting hungry between meals... i ate my pwo meal, and had to go feed my snakes, and by the time i was done feeding them i was so hungry i wanted to die. it was horrible... so needless to say, looking forward to the food increase coming next week... tomorrow is chest/tri's hyper, ready to bust out some PR's!

[wrkoutfrq]

Day 11 of bulk

Training
Chest and Tri's hyper

Chest
Iso-lateral flat bench (rest pause style)
65 per side*10
2x55 per side*10

Incline smith press
2x155*10

Weighted Dips
2xBW+25*12

Cable crossovers (low)
2x25kg*12

Tri's
Rope pressdown
3x62.5kg*10

Skull crushers
2x70*10 (fixed ez-curl bar)

Overhead Rope extensions
2x50kg*10

Reverse grip ez pressdowns
55kg*10
50kg*10 drop 35kg*8 drop 25kg*8

Cardio
None

Diet (C/P/F)
2108.4
183.5/222.1/54


Notes
pretty good workout, a few lifts went up a couple pounds, nothing special... i had to work out early this moring, so i was still a little foggy goin into it. plus i was in a hurry, i had a meeting to be at so i was a little rushed which = less rest. got a great pump tho, so thats what counts. weight this morning was 155.4 (+1), thought it was kind of odd i'd hovered around 154.5 for a whole week and then one night equals a pound increase... no worries though!

[wrkoutfrq]

Day 12 of bulk

Training
Back/bi's hyper

Back
Isolateral row (neutral grip)
3x2pp+10*12

Rack chins
2xBW+60*12 (+2 reps)

Wide grip cable row (straight bar)
2x170*12 (+2 reps)

Isolateral High row (focus on lats)
2x2pp*12 (+2 reps)

Bi's
Straight bar curl (fixed weight BB)
3x70*10

Seated DB curl
2x30's*10 (really squeezed at peak)

Close grip preacher curl
2x75*10

FDB curls
25*10
25*10 drop 15*6 drop 10*8

Cardio
none

Diet (C/P/F)
2096.4 kcal
184.5/218.1/54

Notes
Good workout today, felt strong, even though i was a little tired... yesterday was a bad day for my stomach, went to a mexican place for lunch, which i only got a salad since i had just eaten my pwo meal. once i got it i proceeded to load on the jalapenos and salsa, which was a HUGE mistake... the rest of the day i was bloated and full and my stomach hurt and i couldn't go to the bathroom... woke up this moring at 155.8, but then once my body realized it was awake, it effectively got rid of all the food from yesterday, and so i re-weighed myself and it was 154.4... so thats my real weight, lol. tomorrow is leg/shoulders hyper, already starting to mentally prepare.... gonna dominate!

[wrkoutfrq]

Day 13 of bulk

Training
Legs/shoulders hyper

Legs
Leg Extensions
2x150*12

V-squat (close stance atg, quad/glute emphasis)
2x2pp+15*10 (+5lbs)

Seated Ham Curls
2x140*12 (+2 reps)

SLDL/RDL Hybrid (close stance, outer ham/glute emphasis)
2x225*12 (+2 reps)

Single Leg Seated Leg Press
90*12
90*12 drop 50*10

Kneeling Ham Curl (single leg)
50*12
50*12 drop 30*8

Standing Calf Raises
3x285*10 (w/ pause @top and bottom) (PR)

45 degree Calf Raises
3x8pp*12

Shoulders
Isolateral Shoulder Press
3x1pp+25 (per side)*10

Seated DB Lat Raise (Focus medial head)
2x30's*12

One Arm Cable Lat Raise (cable behind back)
2x20kg*10

Face Pulls
2x72.5kg*10

Hammer Strength Deadlift shrugs
3x6pps*10

Cardio
None

Diet (C/P/F)
2105.4 kcal
184.5/218.1/55

Notes
Great workout today, really squeezed hard on every exercise... all the weights felt light, really felt a good connection. went out to the bar to watch a band play with some friends, had a couple drinks (crown and diet coke), and woke up this morning weighing 154.2... before going to the bathroom. so needless to say, the cals are needed, lol. my back has been bothering me a lil more lately than it used to... not pain, but stiff and tired... thinkin about hittin the chiro's office to get an adjustment done... but for now, focused on pumpin some cardio tomorrow, and eating more!

[wrkoutfrq]

Day 14 of bulk

Training
Rest

Cardio
HIIT: Elliptical/treadmill
10min warmup
8 intervals elliptical (15/45)
7 intervals treadmill (30/60)
10min MISS stationary bike
15min LISS treadmill (3.5mph@10 incline)
cooldown

Diet (C/P/F)
2204.6kcal
193/220.9/61

Notes
Meh, decent day today... for some reason i woke up weighing 155.4 (+1lb)... i'm thinking thats just typical fluctuation, but it doesn't change the fact that it makes me paranoid. on a side note, looking really smooth, losing a lot of my definition... i must be holding a bunch of water or something, cuz it's been a fat day, lol. i think i'm gonna start following jackedrabbit's plan of cardio, fasted LISS, so as to target fat specifically. only thing is i don't want my cadio fitness level to suffer from only walking and such for cardio... but if thats what it takes to see the results he's been getting then i'm down... tomorrow is cardio and upper power and another cal bump... should be interesting!