RHK89 Diet & Training Journal - Team 3DMJ

[JennLifts]

Yup, trying to make a very long and quality off season! Up I think or keep the same. Brad had me start off with four days of cardio and then we had to knock it down to two days of cardio : (. Kind of bummed about that haha.

Because you liked the cardio or?

[RHK89]

Because you liked the cardio or?

I don't like cardio, but a little is nice once in a while. I usually do it in the morning with a cup of coffee to start my day off .

[jhonari]

I don't like cardio, but a little is nice once in a while. I usually do it in the morning with a cup of coffee to start my day off .

I like lifting fasted, but doing cardio fasted isn't my cup of tea (or coffee). Berto started me on 2 days of cardio and now we're down to 1 day a week...slowly upping my macros until I can start gaining!!!

My macros are SORT of close to yours too...Im at 70F/340C/180P (but I'm also only @ 140 lbs...for the time being)

[RHK89]

I like lifting fasted, but doing cardio fasted isn't my cup of tea (or coffee). Berto started me on 2 days of cardio and now we're down to 1 day a week...slowly upping my macros until I can start gaining!!!

My macros are SORT of close to yours too...Im at 70F/340C/180P (but I'm also only @ 140 lbs...for the time being)

Crazy macros for your weight. You're gonna surpass my macros soon haha.

[JennLifts]

I like lifting fasted, but doing cardio fasted isn't my cup of tea (or coffee). Berto started me on 2 days of cardio and now we're down to 1 day a week...slowly upping my macros until I can start gaining!!!

My macros are SORT of close to yours too...Im at 70F/340C/180P (but I'm also only @ 140 lbs...for the time being)

ARe you in the FB HQ with us??

[jhonari]

are you in the fb hq with us??

fb hq?

[RHK89]

fb hq?

There is ******** group called 3DMJ HQ.

[jhonari]

There is ******** group called 3DMJ HQ.

oh gotcha, i was part of the regular 3DMJ group, but i just sent a request to be in the HQ group

[RHK89]

Late christmas present

[RHK89]

Wednesday 2.23.2012
Weight: 163.4
Macros: F 70.1 399.8 P 200.2

Workout - Upper Power

1) Bench Press
155lbs x 5, 5, 5
2) Barbell Rows (from the floor)
135lbs x 6, 6, 6
3) Rack Chins
BW +5lbs x 6, 6, 6
4) OHP
95lbs x 6, 6, 6
5) Close grip BP
120lbs x 6, 6, 6
6) Chins
BW +5lbs x 6, 6, 5

[RHK89]

2.23.2012 Thursday
Weight: 163.4
Macros: F 70.1 C 399.8 P 200.2

Workout Lower Power

1) Deadlift
240lbs x 5, 5, 5
2) Front squat
165lbs x 4, 160lbs x 4, 4
3) Standing Smith Machine Calf Raises
170lbs x 6, 6, 6
4) Kneeling Cable Crunches
60lbs x 12, 12, 57.5lbs x 12

[RHK89]

2.25.2012 Saturday
Weight: 163.6
Macros: F 70 C 400.1 P 199.9

Workout Upper Hypertrophy

1) DB Press
45lbs x 12, 12, 10

2) DB Incline Flys
30lbs x 12, 12, 10

3) 1-arm BB Row
35lbs x 12, 12, 12

4) Standing Arnold Presses
25lbs x 12, 8, 9

5) Seated Tricep Extension
30lbs x 12, 12, 10

6) Hammer Curls (alternating)
20lbs x 12, 9, 8

Workout Video w/o music for those who don't like music


Workout Video w/ music for those who do like music

[jhonari]

mmm good squat depth, good stuff going down here. how long does it take you to compile all your iphone vids into 1 long video? seems like someone has a bunch of free time haha

ohh and im creepin closer to your macros 70f/340c/200p now

[RHK89]

mmm good squat depth, good stuff going down here. how long does it take you to compile all your iphone vids into 1 long video? seems like someone has a bunch of free time haha

ohh and im creepin closer to your macros 70f/340c/200p now

Video editing takes about 20-30 minutes if I don't mess around too much. Speaking of free time I have been lacking a lot of that as of late haha. My macros might be dropping due to some crazy weight gain this week that is not making me happy.

[RHK89]

2.26.12
Weight: 164.2
Macros: 70 399 200.3

Workout - Lower Hypertrophy

1) Squat
135lbs x 8, 9, 10

2) RDL
140lbs x 12, 135lbs x 12, 12

3) Leg Extension
90lbs x 12, 10, 9

4) Smith Machine Donkey Calf Raises
95lbs x 12, 12, 12

5) Kneeling Cable Crunches
95lbs x 12, 12, 12

*Cardio: Bike/Resistance:12/Calories 51/Time: 5 min before workout
Stair Stepper *Occluded Legs/Resistance 10/Time: 10 min after workout/Calories: 113

Workout Video

[RHK89]

2.29.12 Wednesday
Weight: 164.8
Macros: 69.8 399 201

Workout: Upper Power
1) Bench Press
160lbs x 5, 5, 5

2) Barbell Row (from the floor)
145lbs x 6, 140lbs x 6, 6

3) Rack Chins
BW +10lbs x 6, 6, 6

4) OHP
100lbs x 6, 6, 4

5) Close Grip Bench Press
125lbs x 7, 7, 7

6) Chins
BW +10lbs x 6, 6, 5

Stair Stepper/Level:12/Time: 10 min./Calories: 132

Workout Video

[RHK89]

Thursday 3.1.2012
Weight: 165.2
Macros: 69.9 399.9 199.7

Workout - Lower Power

1) Deadlift
245lbs x 5, 5, 5

2) Front Squat
165lbs x 5, 6, 5

3) Smith Machine Standing Calf Raises
175lbs x 6, 6
170lbsx 6

4) Kneeling Calf Raises
62.5lbs x 12, 12
60lbs x 12

*Cardio: Bike/Resistance:12/Calories 51/Time: 5 min before workout
Stair Stepper *Occluded Legs/Resistance 10/Time: 10 min after workout/Calories: 113

Workout Video

[RHK89]

Saturday 3.3.12
Weight: 164.2
Macros: 69.7 400.4 200.4

Workout Upper Hypertrophy

1) Flat DB Press
50lbs x 12, 12, 10

2) Chest Flys
35lbs x 12, 10, 9

3) 1-Arm BB Row
35lbs x 12, 40lbs x 12, 35lbs x 12

4) Arnold Press
30lbs x 10, 25lbs x 10, 10

5) Overhead Tricep Extension
35lbs x 12, 10, 30lbs x 12

6) Hammer Curls
25lbs x 8, 20lbs x 10, 10

Workout Video

[RHK89]

Sunday 3.4.12
Weight: 163.8
Macros: 69.9 401.9 200.6

Workout Lower Hypertrophy

1) Squat
135lbs x 11, 11, 12

2) RDL
145lbs x 10, 140lbs x 10, 10

3) Leg Extension
95lbs x 12, 90lbs x 12, 10

4) Smith Machine Donkey Calf Raises
100lbs x 12, 10, 10

5) Kneeling Cable Crunches
62.5lbs x 12, 12, 60lbs x 12

*Cardio: Bike/Resistance:12/Calories 51/Time: 5 min before workout
Stair Stepper *Occluded Legs/Resistance 10/Time: 10 min after workout/Calories: 113

Workout Video

[jhonari]

Do work! Doesnt look like your macros changed...mine did. I spoke too soon :P Berto dropped my carbs cuz I was packing on some weight in the gut...anyway keep it up man, you got long term plans do any competitions down the road?

[RHK89]

Do work! Doesnt look like your macros changed...mine did. I spoke too soon :P Berto dropped my carbs cuz I was packing on some weight in the gut...anyway keep it up man, you got long term plans do any competitions down the road?

They changed, but they went up LOL. Upped the carbs and lowered a bit of my protein. Oh well... . I can't fear the fluff when my goal is to pack on dem muscles.

[Jumpman3210]

Hey Rob, what would do you believe has attributed to your recent "crazy weight gain?"

[RHK89]

Hey Rob, what would do you believe has attributed to your recent "crazy weight gain?"

Constipation due to increased food volume and the water that food holds when I don't have a bowel movement. Also, lack of sleep and weighing in earlier in the morning will also cause my weight on the scale to appear higher than usual. I think I tend to constipate on a protein intake of 200g or more. The weight has stabilized now, but if I get constipated again I can be sure to see some instant weight gain of 2 or 3 lbs. Brad and I are experimenting with lowering my protein slightly to see if that relieves my constipation issues. I hope this helps .

[RHK89]

3.7.12 Wednesday
Weight: 163.6
Macros: 69.9 450.3 189.8

Workout: Upper Power
1) Bench Press
165lbs x 5, 5, 4

2) Barbell Row (from the floor)
145lbs x 6, 6, 6

3) Rack Chins
BW +15lbs x 6, 6, 6

4) OHP
105lbs x 5, 100lbs x 6, 4

5) Close Grip Bench Press
135lbs x 7, 6, 6

6) Chins
BW +15lbs x 6, 5, 5

Stair Stepper/Level:12/Time: 10 min./Calories: 115

Workout Video

[RHK89]

Thursday 3.8.2012
Weight: 164.2
Macros: 69.6 449.9 189

Workout - Lower Power

1) Deadlift
250lbs x 5, 5, 3

2) Front Squat
165lbs x 6, 170lbs x 4, 165lbs x 5

3) Smith Machine Standing Calf Raises
180lbs x 6, 6, 5

4) Kneeling Calf Raises
65lbs x 12
62.5lbs x 12, 10

*Cardio: Bike/Resistance:12/Calories 51/Time: 5 min before workout
Stair Stepper *Occluded Legs/Resistance 10/Time: 10 min after workout/Calories: 113

Workout Video

[RHK89]

3.10.12 Saturday
Weight: 165.2
Macro: 70 449.3 189.6

Workout Upper Hypertrophy

1) Flat DB Press
65lbs x 8, 7, 50lbs x 12

2) Incline Chest Flys
40lbs x 10, 35lbs x 11, 10

3) 1-arm BB Row (Meadow Row)
40lbs x 12, 12, 35lbs x 12

4) Arnold Press (Standing)
30lbs x 12, 25lbs x 12, 7

5) Overhead Extension
40lbs x 12, 35lbs x 11, 30lbs x 12

6) Hammer Curls
25lbs x 9, 20lbs x 10, 10

Workout Video

[RHK89]

Sunday 3.4.12
Weight: 164
Macros: 69.8 449.4 189.7

Workout Lower Hypertrophy

1) Squat
140lbs x 12, 12, 12

2) RDL
145lbs x 12, 140lbs x 11, 12

3) Leg Extension
100lbs x 12, 95lbs x 10, 90lbs x 10


4) Smith Machine Donkey Calf Raises
105lbs x 12, 100lbs x 12, 12

5) Kneeling Cable Crunches
65lbs x 12, 10. 62.5lbs x 12

*Cardio: Bike/Resistance:12/Calories 51/Time: 5 min before workout
Stair Stepper *Occluded Legs/Resistance 10/Time: 10 min after workout/Calories: 113

Workout Video

[RHK89]

Update: The weight this week has not been moving much despite a modest increase in carbs. I could be seeing some more carbs for week 14 .

[JennLifts]

My carbs..... went to 388. TEAR. On a bright side of it, I'm feeling smaller lol.

I love your vids. I get to see proper form for all the movements! Keep it upppp

[RHK89]

My carbs..... went to 388. TEAR. On a bright side of it, I'm feeling smaller lol.

I love your vids. I get to see proper form for all the movements! Keep it upppp

Thanks!