RHK89 Diet & Training Journal - Team 3DMJ

[RHK89]

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

PM sent sir.

[saidaflyguy]

update this. wanna kno the progress.

[RHK89]

update this. wanna kno the progress.

Gotcha. Will do.

[RHK89]

Week 62 Full Body Routine Day 7 Cycle 4

1) Paused Squat (2 sec pause)/REP Target - 5/ 1st set RPE - 9/Back off % - 5%/Fatigue Stop RPE - 9
250 x 5 (PR), 240 x 5, 5

2) DB Bench (2 sec pause)/REP Target - 5/ 1st set RPE - 9/Back off % - 10%/Fatigue Stop RPE – 9
70 x 5, 65 x 5, 5, 5

3) DB Row (feet together)/REP Target - 8/ 1st set RPE - 9/Back off % - 10%/Fatigue Stop RPE – 9
60 x 8, 55 x 8, 8, 8, 8

4) Lat Pulldown/REP Target – 8-10/ 1st set RPE – 8.5/Back off % - 10%/Fatigue Stop RPE – 9
115 x 10, 105 x 10, 10, 10, 10

5) Leg Curls/REP Target - 15/ 1st set RPE - 9/Back off % - 5%/Fatigue Stop RPE – 9
55 x 15, 50 x 15, 15

6) Supinated Pulldown (Bicep Focus)/REP Target - 10/ 1st set RPE - 9/Back off % - 5%/Fatigue Stop RPE – 9
115 x 10, 110 x 10, 10, 10, 10, 10

7) Cable Crunches (3 x8-12)
85 x 12, 12, 12

[RHK89]

Update

It's been a while since I've posted in my log, but I've been uploading every workout on youtube since my leave. The current goal is to hold my weight around the 171-173 mark while making strength gains. If strength begins to stall I'll have to ask my coach what the next step is from there, but overall I freakin' love this program. I'm thinking in worst case scenario I end up 140 on stage so about 20lbs from stage weight isn't too bad of a diet. I have had experience dieting for extended periods of time 40+weeks with terrible macros, but I believe my met rate has finally been repaired so I am excited to see how I fair during contest prep.

We've made some adjustments to the full body program by adding in more arms focus, specifically for biceps. My current weak points are my chest, arms, and hamstrings. The current full body template addresses my chest concerns by adding a pressing focus, and we've recently taken out calf raises and leg extensions for bicep movements. The current program has me pressing and doing some sort of direct bicep work every workout. You could say I'm doing biceps on a dayllllleeeeeee. Hopefully I can get some growth on my 14 inch arms and I'm thinking .5 inches is very doable by the end of this year.

[extremenergy3]

Tits.

[RHK89]

Week 63 Full Body Routine Day 8 Cycle 4

Squat)/REP Target - 3/ 1st set RPE - 9/Back off % - 5%/Fatigue Stop RPE – 9.5
305 x 3 PR, 290 x 3, 3, 3

Bench (1 sec pause)/REP Target - 1/ 1st set RPE - 9/Back off % - 7%/Fatigue Stop RPE – 9.5
210 x 1 PR, 195 x 2, 2, 2, 2

Deadlift/REP Target - 1/ 1st set RPE - 9/Back off % - 5%/Fatigue Stop RPE – 9.5
365 x 1 PR, 345 x 1, 1

Cable Row/REP Target – 10/ 1st set RPE – 9/Back off % - 7%/Fatigue Stop RPE – 9.5
62.5 x 10, 57.5 x 10, 10

Incline DB Chest Press/REP Target - 15/ 1st set RPE - 9/Back off % - 7%/Fatigue Stop RPE – 10
55 x 15, 50 x 12

Preacher Curls/REP Target - 15/ 1st set RPE - 10/Back off % - 5%/Fatigue Stop RPE – 9
60 x 15, 57.5 x 12

[RHK89]

Correction on the Bench it was 195 x 1, 1, 1, 1, 1

[extremenergy3]

Correction on the Bench it was 195 x 1, 1, 1, 1, 1

I miss doing singles and lifting heavier often

[RHK89]

Week 63 Full Body Routine Day 1 Cycle 5

Squat/REP Target - 10/ 1st set RPE - 8.5/Back off % - 10%/Fatigue Stop RPE - 9.5
250 x 10 (REP PR), 225 x 10, 10, 10, 10, 10

DB Chest Press/REP Target - 12/ 1st set RPE - 8.5/Back off % - 10%/Fatigue Stop RPE - 9.5
60 x 12, 55 x 12, 12, 9

Deadlift (deficit)/REP Target - 8/ 1st set RPE - 8.5/Back off % - 10%/Fatigue Stop RPE – 9
250 x 8, 225 x 8, 8, 8

DB Shoulder Press/REP Target - 15/ 1st set RPE - 10/Back off % - 10%/Fatigue Stop RPE – 10
50 x 15, 45 x 15

Hammer Curls/REP Target - 10/ 1st set RPE - 9/Back off % - 10%/Fatigue Stop RPE – 9.5
25 x 10, 20 x 10, 10, 10

Standing SM Calf Raise/REP Target - 8/ 1st set RPE - 9/Back off % - 5%/Fatigue Stop RPE – 9.5
110 x 15, 105 x 15, 15, 15

BB Row/REP Target - 15/ 1st set RPE - 9/Back off % - 5%/Fatigue Stop RPE – 9.5
105 x 10, 95 x 10, 10, 10, 10, 10

[Jumpman3210]

Nice to see you back on these boards!

[RHK89]

Nice to see you back on these boards!

Thanks I was getting lazy :P.

Macro update:
About a week or two ago I got the flu and after it I started to lose a crazy amount of weight on the same macros 75-80/420-450/170 so coach wanted me to hit 475 on my carbs for a while until I got back up the 173's. I'm finally back up to the 173's so my current macros are now 75-80/435-450/170. I'm happy that my carbs got reduced because I'm currently in the point of my off season where I can't stand to eat past half my macros lol.

[Jumpman3210]

Thanks I was getting lazy :P.

Macro update:
About a week or two ago I got the flu and after it I started to lose a crazy amount of weight on the same macros 75-80/420-450/170 so coach wanted me to hit 475 on my carbs for a while until I got back up the 173's. I'm finally back up to the 173's so my current macros are now 75-80/435-450/170. I'm happy that my carbs got reduced because I'm currently in the point of my off season where I can't stand to eat past half my macros lol.

I remember this feel

[RHK89]

Week 63 Full Body Routine Day 2 Cycle 5

Deadlift/REP Target - 8/ 1st set RPE - 8.5/Back off % - 7%/Fatigue Stop RPE - 10
285 x 8, 265 x 8, 8, 8

Squat/REP Target - 8/ 1st set RPE - 9/Back off % - 7%/Fatigue Stop RPE - 10
270 x 8 (REP PR), 250 x 8, 8, 8, 8

DB Chest PressREP Target - 10/ 1st set RPE - 9/Back off % - 5%/Fatigue Stop RPE – 10
70 x 10, 65 10, 10, 7

T Bar Row/REP Target - 15/ 1st set RPE – 9.5/Back off % - 10%/Fatigue Stop RPE – 10
55 x 15, 50 x 15, 12

Incline BB Press/REP Target - 15/ 1st set RPE - 9/Back off % - 7%/Fatigue Stop RPE – 10
105 x 15, 95 x 12

Triceps Extension/REP Target - 15/ 1st set RPE - 10/Back off % - 10%/Fatigue Stop RPE – 10
12.5x 10, 10 x 10, 10, 10, 10, 10

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

[RHK89]

Week 63 Full Body Routine Day 3

Squat (2 sec pause)/REP Target - 5/ 1st set RPE - 9/Back off % - 5%/Fatigue Stop RPE - 10
255 x 5 PR, 245 x 5, 5, 5, 5

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

DB Row (feet together)/REP Target - 8/ 1st set RPE - 9/Back off % - 10%/Fatigue Stop RPE – 9.5
60 x 8, 55 x 8, 8, 8

Lat Pulldown/REP Target – 10-12/ 1st set RPE – 8.5/Back off % - 10%/Fatigue Stop RPE – 9.5
120 x 10, 110 x 10, 10

Leg Curls/REP Target - 15/ 1st set RPE - 9/Back off % - 5%/Fatigue Stop RPE – 9.5
55 x 15, 50 x 15, 15

Supinated Pulldown (Bicep Focus)/REP Target - 10/ 1st set RPE - 9/Back off % - 5%/Fatigue Stop RPE – 9.5
120 x 10, 115 x 10, 10, 10, 10

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

[extremenergy3]

lats of mu'fuggin' PEACE.

[Jumpman3210]

Awsome progress Rob! All the hard work has been showing in your videos and in these pictures. Keep it rolling bro!

[RHK89]

Progress Pics

11.25.12 - Weight 173.2


3.3.13 - Weight 173.2



Successful Recomp?

[vitornoob]

lub u rib <3

[RHK89]

lub u rib <3

lmao. U cheeky kent

[IK9]

You competing now?