lifting/diet journal

[f=ma]

goal is to transition to lean gains specifically on chest/back

currently 173/174 and in a deficit

typical daily diet

pre-wo:
30ishg protein shake, 4 fat free fig newtons

post-wo:
30ishg protein shake

lunch:
1/2 package of boil in bag rice
.5-.75lb of chicken
plain

dinner
half bag of vegetables
1/2 package of boil in bag rice
.5-.75lb of chicken
20g parmesan
60g almonds

i dont really count cals as much as i could quantities these days. ie, 1 chicken breast is good enough as long as I know its about a lb

i'm going to try to keep everything constant except increase post wo carbs roughly 25g at a time per week until i see weight stabilization followed by very slow increases. i'm usually sloppy out of very lean conditions and end up binging my way back to mediocrity

1. Back(pullups/downs)/deads
2. Chest (pressing)
3. Shoulders
4. Chest(flies)/back(row)
5. Arms or whatever

routine is something like that and I am still figuring out details. I have always done 3-8 reps.. i'm doing 12-15s now. I already did some days last week at 10-12 and even that was humbling so I am expecting very little out of the gate while I am in a deficit

[f=ma]

8/17/14

174.2
10m stairmaster level 5
stretching

[f=ma]

8/18/14 174.8

[f=ma]

overhand deads
135x12x2
185x12x3
135x12

pulldowns
60x12
80x12x3

decline situps
bwx12x2

10 incline walkong

[f=ma]

8/19

bw 174.8

bench
w/u
135x12
160x12
160x12
160x8, x 2, x 2

db incline bench compound w decline
50sx12
125x12
x 3

10m walking incline

[f=ma]

8/20

bw 173.8

db oh press
20sx12
30sx12
40sx12
50sx12
50sx12
50sx12
50sx9

cable lat raise
20x12x3

10m invline walking

diet 100% this week. cals up 100 next monday

[f=ma]

8/21

bw 173.6

incline db flies ss with bb rows
20sx12
95x12

30sx12
125x12

30sx12
125x12

30sx12
125x12

decline cable flies ss with chins
40x12
bwx12

60x12
bwx12

70x12
bwx12 x 3

10m moderate stairmaster

extra carbs last night, 2550 total, incredibly hungry. I could easily bump cals by 200 per day right now but I want to transition slowly and do it right.

[f=ma]

8/22

173.6

12 sets of curls and tri ext/push downs

10m incline walking

diet 100%

[f=ma]

bw 171.8

stretching
10m incline walking

bumped cals by ~ 100 per day post wo

[f=ma]

bw 172.6

stretching
walking

[f=ma]

bw 174.0

deads
135x12
190x12x3

pulldowns
60x12
80x12
80x15
80x12

decline situps
bwx12x3

diet 100%

[f=ma]

bw 173.8

bb bench
barx12x2
95x12
135x12
160x12x3
135x12,3

db incline bench ss with decline bb
50sx12
135x8,4
x 3

running out of steam on bb decline and have no desire to be pinned. 10-15s break from 8 to 12

chest press machine
110x12x2

definitely looking fuller. endurance is improving. weights at higher reps vs 3-5 is very humbling. it is what it is; the goal is to work the muscle not move weight.

[f=ma]

8/27/14

bw 172.6

db oh press
20sx12
25sx12
40sx12
55sx12
55sx11
55sx12
25sx15

cable lat raise per arm ss w cable rear delt
20x12
20x12
x3

10m incline walking

brief stretching, shoulder, quad, ham

[f=ma]

8/28/14

bw 172.8

flat db flies ss w bb row
20sx12
95x12

25sx12
135x12

30sx12
135x12
x3

decline cable fly ss w bw chins
40x12
bwx12

60x12
bwx12
x3

really could have gone higher on flies pretty easily but don't think its necessary, progressed on bench and don't want to overdo it

10m incline walking

diet is perfect this week

[f=ma]

8/29/14

bw 172.8

db curls ss w oh tri ext
20sx12
25sx12

switched to cg bench
25sx12
95x12

30sx12
95x12
x3

cable pushdown ss with cable curl
20x12
40x12

20x12
60x12

30x12
70x15
x3

bw decline situps

10m walking

diet 100%

bumped carbs.. cals @ ~ 2350

[f=ma]

8/30/14

bw 171.4

not dehydrated and somewhat disappointed by weight. I thought I was flattening weight loss. looking pretty cut tho

rode mountain bike to gym. sprinted the big bridge over the intercoastal both to and fro. not as easy as it looks.

1-2mi or so.

squats
95x12x3

light flies and bi curls

5m incline walking

light abs

4 mi casual beach ride

sprint back 1-2mi

bumping cals to 2550 this week

[ch3v3ll3]

Should probably up the working weights on squats. Can obviously tell that quads are a weak point and that you pretty much have done bro workouts your entire life.

[f=ma]

should i superset some lunges w the pink dbs? i might need to work up to those.. ill start w bw

bw 175

constipated. thats right. need more fibers.

1hr bike ride. 2 bridge sprints

[f=ma]

9/1/14

bw 173.2

bw lunge warmup

deads
135x12
185x12
195x12x3
135x12

pulldowns
60x12
90x12x4
60x15

single arm cable rear fly
10x12 per arm x 4 or 5
20x12 per arm x 3

walked to and from gym

swapped out some AM carbs for oatmeal. then I remembered why i hate oatmeal for prewo. it is too heavy and i am susceptible to vomit.

[f=ma]

9/2/14

bw 173.8

bw has been choppy. i thought I was baselined. may need to be more thorough with the addons like low fat parm and vegetables. the sugar/fat/carbs there do add up. reiterated target gain is 1/2lb/wk

bb bench
barx12
95x12
135x12
165x12
165x11, 15s rest 1
165x8, 15s rest 2, 15s rest 2
135x15

decline bench compound w chest press machine
135x12
70x12

135x12
90x12
x 4

typical rest 60s


10m incline walking

[f=ma]

9/3/14

bw 174

trimmed back 23 g am carbs and am making a more metivulous count of veggies and low fat parm. target csls are 2540/day. i was probsbly sround 2750 . i want to ensure im gaining slow

db oh press
20sx12
25sx12
40sx12
55sx12
55sx12
55sx12
25sx12

cable lat raise compound w rear delt cable fly
20x12 per arm each x 3

10m incline walking

[f=ma]

9/4/14

bw 173.6

cable decline flies ss w bb row
10x12
95x12

20x12
95x12

40x12
135x12

60x12
145x12
x3

incline cable flies ss with pullups
4 or 5 sets

10m incline walking

[f=ma]

bvw 172.4

db curls ss cg bench
25sx12/12
95x12

30sx12/12
145x12
x4

cable pushdown ss cable curl
5 working sets

10m incline walking

diet back to 2750 cals to the gram

[f=ma]

bw 172.4

squats
95x12x3

situps

rode bike to/fro

cals 2850 and holding.

[f=ma]

9/7/14

bw 173.4

bike ride

ran over an adult ignuana by accident

[f=ma]

bw 173.8

deads
225x5x3

pulldowns
100x12x4

cable rear delt flies
20x12x4

strict bw decline situpsx3

5m incline walking

[f=ma]

9/9/14

bw 174.0

bb bench
165x12
165x12
165x11,1

inc db comp/ dec bench
55x12 / 135x12
x4

stamina issues on these w incl dbs.

chest press
110x12x4

10 m incline walking

[f=ma]

9/10/14

bw 174.0

db oh press
60sx12
60sx11,1
60sx10,2

cable lat raise compound w rear delt fly, pretty strict
20x12, 10x12 x 3

10m incline walking

[f=ma]

9/11/14

flat db flies ss w bb row
25x12 / 95x12 x 2
30x12 / 135x12 x 1
30x12 / 145x12 x 3

inc db flies ss with chins
30x12 / bw x 12 x 3

cable flies at various angles
6 sets

10m incline walking

[f=ma]

9/12/14

cg bench
95x12
135x12x3

db curl
25x12
30x12x3

cable tri pressdown ss cable curl
5 or 6 sets

decline situps strict bw x12x3

brief stretching

biked to/fro gym.. 7-8 miles