RHK89 Diet & Training Journal - Team 3DMJ

[PaBloS94]

Great progress in these months, more muscle with more weight on the barbell... congratulations

[RHK89]

OH MY... HNNNNNNNGGGGGGGGGG

[RHK89]

Great progress in these months, more muscle with more weight on the barbell... congratulations

Thanks man. I appreciate it.

[Jumpman3210]

OH MY... HNNNNNNNGGGGGGGGGG

inb4 you meet her backstage during your comp

[RHK89]

Week 44 M5W2


Week 45 M5W3

[RHK89]

Update:

I'm moving off of 5/3/1 to another training template starting next week.

6 Months Gainzzz Overview:
OHP 115lb - 130lb - +15lb

Bench 180lb - 215lb - +35lb

Deadlift 275lb - 360 - +85lb

Squat 225 - 315 - +90lb

New training template
Full body 3-4 times a week. 1-2 rest days in between workouts.
I'll go into more detail when I actually do the workouts but basically I'm going to be squatting, deadlifting, and benching in the same workout. There is slightly more emphasis on improving my bench so there is an extra pressing exercise along with 2-3 additional exercises to the big 3.

Weight
I've been holding my weight at around 173lb and my macros haven't changed much F 75-80/C 415/ P 170. Protein was cut down to 170 due to digestive issues.

[extremenergy3]

Total body = @_@ hate that shizz hahaha it's so taxing on the body! But gotta do what you gotta do! Them some tasty macros We are the same weight but I'm like an inch taller. You beatin' me brah.

[RHK89]

Total body = @_@ hate that shizz hahaha it's so taxing on the body! But gotta do what you gotta do! Them some tasty macros We are the same weight but I'm like an inch taller. You beatin' me brah.

I have terrible recovery as is lol. Either I thrive or die on this new training template. Weight doesn't matter haha. I believe you have me beat with a stronger big 3 lol. I'd rather look 170 and weigh 150 than to way 170 and look 150 lol.

[Willgetnice]

Sounds like Sheiko good luck!

[RHK89]

Sounds like Sheiko good luck!

The rep ranges are a little too high for my taste. I lowered the weight to be safe. I was too safe and paid the price with TONS of volume lololol. Editing video as we speak. took me about 2 hours to complete this workout.

[RHK89]

Week 51 Full Body Routine Day 1

Squat/REP Target - 10/ 1st set RPE - 8.5/Back off % - 10%/Fatigue Stop RPE - 9.5
185 x 10, 165 x 10, 10, 10, 10

DB Chest Press/REP Target - 12/ 1st set RPE - 8.5/Back off % - 10%/Fatigue Stop RPE - 9.5
50 x 12, 45 x 12, 45 x 12

Deadlift (deficit)/REP Target - 8/ 1st set RPE - 8.5/Back off % - 10%/Fatigue Stop RPE – 9
185 x 10, 165 x 10, 165 x 10, 10, 10, 10, 10

DB Shoulder Press/REP Target - 15/ 1st set RPE - 10/Back off % - 10%/Fatigue Stop RPE – 10
30 x 10, 10

Leg Extension/REP Target - 15/ 1st set RPE - 9/Back off % - 10%/Fatigue Stop RPE – 9.5
75 x 15, 15

Standing SM Calf Raise/REP Target - 8/ 1st set RPE - 9/Back off % - 5%/Fatigue Stop RPE – 9.5
40 x 15, 15, 15, 15

BB Row/REP Target - 15/ 1st set RPE - 9/Back off % - 5%/Fatigue Stop RPE – 9.5
85 x 15, 75 x 15, 15

[RHK89]

Progress Photos 11.25.12 Wt: 173


51 weeks ago...

[extremenergy3]

Huge changes in 1 year. GJDM!

[Vanderdd]

Progress Photos 11.25.12 Wt: 173


51 weeks ago...

Tree Trunks!

[RHK89]

Week 51 Full Body Routine Day 2
Deadlift/REP Target - 8/ 1st set RPE - 8.5/Back off % - 7%/Fatigue Stop RPE - 10
185 x 10, 165 x 10, 10, 10, 10

Squat/REP Target - 8/ 1st set RPE - 9/Back off % - 7%/Fatigue Stop RPE - 10
50 x 12, 45 x 12, 45 x 12

DB Chest PressREP Target - 10/ 1st set RPE - 9/Back off % - 5%/Fatigue Stop RPE – 10
185 x 10, 165 x 10, 165 x 10, 10, 10, 10, 10

T Bar Row/REP Target - 15/ 1st set RPE – 9.5/Back off % - 10%/Fatigue Stop RPE – 10
45 x 15, 10

Incline BB Press/REP Target - 15/ 1st set RPE - 9/Back off % - 7%/Fatigue Stop RPE – 10
95 x 15, 15

Triceps Extension/REP Target - 15/ 1st set RPE - 10/Back off % - 10%/Fatigue Stop RPE – 10
10x 15, 15, 15, 15, 15

DB Curls w/ supination/REP Target - 10/ 1st set RPE - 9/Back off % - 5%/Fatigue Stop RPE – 10
20x 10, 10, 10, 10

[RHK89]

Week 51 Full Body Routine Day 3
Squat (2 sec pause)/REP Target - 5/ 1st set RPE - 9/Back off % - 5%/Fatigue Stop RPE - 10
185 x 5, 175 x 5, 5, 5, 5

Bench (2 sec pause)/REP Target - 5/ 1st set RPE - 9/Back off % - 10%/Fatigue Stop RPE – 9.5
155 x 5, 140 x 5, 5, 5, 5

DB Row (feet together)/REP Target - 8/ 1st set RPE - 9/Back off % - 10%/Fatigue Stop RPE – 9.5
35 x 8, 30 x 8, 8, 8, 8, 8

Lat Pulldown/REP Target – 10-12/ 1st set RPE – 8.5/Back off % - 10%/Fatigue Stop RPE – 9.5
85 x 10, 75 x 10, 10, 10, 10

Leg Curls/REP Target - 15/ 1st set RPE - 9/Back off % - 5%/Fatigue Stop RPE – 9.5
30 x 15, 30 x 15, 15, 15

Smith Machine Calf Raise/REP Target - 20/ 1st set RPE - 9/Back off % - 5%/Fatigue Stop RPE – 9.5
40 x 20, 40 x 20, 20, 20

Cable Crunches (3 x8-12)
65 x 12, 12, 12

[RHK89]

Week 51 Full Body Routine Day 4
Squat)/REP Target - 3/ 1st set RPE - 9/Back off % - 5%/Fatigue Stop RPE – 9.5
270 x 3 (Beltless PR), 255 x 3, 3, 3, 3

Bench (1 sec pause)/REP Target - 5/ 1st set RPE - 9/Back off % - 10%/Fatigue Stop RPE – 9.5
175 x 2, 165 x 2, 2, 2, 2

Deadlift/REP Target - 1/ 1st set RPE - 9/Back off % - 7%/Fatigue Stop RPE – 9.5
335 x 1(Beltless PR), 320 x 1, 1, 1, 1

Cable Row/REP Target – 10/ 1st set RPE – 9/Back off % - 10%/Fatigue Stop RPE – 9.5
40 x 10, 40 x 10, 10, 10, 10

Overhead Triceps Extension/REP Target - 15/ 1st set RPE - 10/Back off % - 10%/Fatigue Stop RPE – 10
10 x 15, 10 x 15, 15, 15

Incline DB Chest Press/REP Target - 15/ 1st set RPE - 9/Back off % - 7%/Fatigue Stop RPE – 10
40 x 15, 40 x 15

Preacher Curls/REP Target - 15/ 1st set RPE - 10/Back off % - 5%/Fatigue Stop RPE – 9
45 x 15, 40 x 15, 15

[RHK89]

Huge changes in 1 year. GJDM!

Thanks.

Tree Trunks!

Thanks. If only my arms were tree trunks!

[sculpt07]

massive gains mate! impressive work

[brandibell]

i love you ♥

[RHK89]

i love you ♥

Strong thread bump

Repped

[QUADZofPEACE]

Hai Guise! Manlet of peace checking in.

[RHK89]

Hai Guise! Manlet of peace checking in.

oh hai der

[extremenergy3]

Berto is my coach. Starting 1/12/13. What up son.

[bigryan03]

Man I do not get in here enough! Sick progress man!! Seriously that is some awesome sh*t.

[Rypt1]

Lurking, making some great progress in here. Way to go in only a year!

[RHK89]

Berto is my coach. Starting 1/12/13. What up son.

Nice!

Man I do not get in here enough! Sick progress man!! Seriously that is some awesome sh*t.

I don't get in here enough either LOL. I need to update with all my vids and stuff lol. I'm about 5 weeks behind.

Lurking, making some great progress in here. Way to go in only a year!

Thanks! I am very happy that I great coaches . Another year and I think I'll prepping for some shows!

[RHK89]

Not training related, but I needed a place where I can keep all my favorite gifs for later use. Since this is my log I'm gonna gif bomb it lol.

[NaturalPursuit]

amazing progress man!!!!! keep it up!!!!

[saidaflyguy]

how does this coaching thing work? do they meet u in person or is everything over the internet? and how do u contact these people for coaching service