RHK89 Diet & Training Journal - Team 3DMJ

[RHK89]

Wednesday 4.25.2012 Week 20
Weight: 170
Macros: 75 399.7 189.7

Upper Power

BP - 180lbs x 5, 5, 5 (Workload PR)

BB Row - 165lbs x 6, 6, 5

Rack Chins - +50lbs x 6, 6, 5

OHP - 115lbs x 5, 110lbs x 6, 105lbs x 5

CG BP - 165lbs x 6, 5, 4

Chins - BW + 30lbs x 5, 25lbs x 5, 4

*Cardio: Bike/Resistance:12/Calories 51/Time: 5 min before workout

Stair Stepper *Occluded Legs/Level 12/Time: 10 min after workout/Calories: 130

Workout Video

[RHK89]

Bumping my fatass to this next page

[Jumpman3210]

Bumping my fatass to this next page

Mirin dat progress brah! Good mass all around. Nice kitchen btw

[RHK89]

Mirin dat progress brah! Good mass all around. Nice kitchen btw

Haha thanks. I can thank my sister for letting me crash long term LOL.

[bswagg]

late but IN! damn foo, looking jooocy! dem wingssss! v tapers coming in brah!

[RHK89]

late but IN! damn foo, looking jooocy! dem wingssss! v tapers coming in brah!

Haha. Gettin all fluffy up in hurr.

[RHK89]

oh lawd...

[Shazriki]

Dem legz

[bswagg]

Haha. Gettin all fluffy up in hurr.

its all good, just cut your carbs before bed so they dont store as fatzzz hahaha.

[RHK89]

Comparison:
4 months appx 17 weeks
157 vs. 169-170

[RHK89]

Dem legz

Some good quad growth, but my hams needs some work . Work in progress!

its all good, just cut your carbs before bed so they dont store as fatzzz hahaha.

hahaha.

[Willgetnice]

That's some awesome quad development bro, and yea stylin' kitchen

[RHK89]

That's some awesome quad development bro, and yea stylin' kitchen

Thanks! I wish this was my kitchen haha. I'm currently crashing at my sister's till I get into med school.

[RHK89]

Thursday 4.26.2012 Week 20
Weight: 169.4
Macros: Same as usual

Workout - Lower Power

Deadlift - 275lbs x 5, 4, 4 REP PR

Front Squat 195lbs x 4, 4, 4

Standing Smith Machine Calf Raises - 210lbs x 5, 5, 5

Kneeling Cable Crunches - 82.5lbs x 12, 12, 12

*Cardio: Bike/Resistance:12/Calories 51/Time: 5 min before workout

Stair Stepper *Occluded Legs/Level 12/Time: 10 min after workout/Calories: 130

Workout Video

[RHK89]

4.28.12 Saturday Week 20
Weight: 169.6
Macros: Meh

Workout - Upper Hypertrophy

Flat DB Press - 65lbs x 11, 9, 7

Incline Chest Flys - 45'bs x 9, 8, 8

1-arm BB Row - 60lbs x 11, 11, 10

Arnold Press - 40lbs x 10, 9, 7

Overhead Tricep Extension - 35lbs x 8, 8, 8

DB Hammer Curls - 30lbs x 11, 9, 25lbs x 12

Workout Video

[RHK89]

4.29.12 Sunday Week 20
Weight: 170
Macros: MEH


Workout Lower Hypertrophy

Squat - 185lbs x 10, 10, 10

RDL - 175lbs x 10, 10, 10

Leg Extensions - 120lbs x 12, 10, 9

Smith Machine Donkey Calf Raises - 140lbs x 12, 11, 11

Kneeling Cable Crunches - 82.5lbs x 12, 12, 12



*Cardio: Bike/Resistance:12/Calories 51/Time: 5 min before workout
Stair Stepper *Occluded Legs/Level 12/Time: 10 min after workout/Calories: 130

Workout Video

[Shazriki]

Squats for lower hyper SUCK don't they? Coupled with the RDLs the hamstring DOMS are horrific.

[RHK89]

Squats for lower hyper SUCK don't they? Coupled with the RDLs the hamstring DOMS are horrific.

Yeah. I get extremely tired after this workout. I'm so glad it is on a Sunday so I can just sleep mid day. After the 5th of 6th rep the squats and RDLs are just grinders lol.

[Willgetnice]

Thanks! I wish this was my kitchen haha. I'm currently crashing at my sister's till I get into med school.

Brains and brawn? Mirin'!! lol good luck dude that's no joke, couple of my friends went that route, it's a hell of a career path best of luck. Any idea what you'd like your focus to be?

[RHK89]

Brains and brawn? Mirin'!! lol good luck dude that's no joke, couple of my friends went that route, it's a hell of a career path best of luck. Any idea what you'd like your focus to be?

Thanks man. I'm currently working as a research assistant at Hospital for Special Surgery. I got into medicine because of weightlifting so my goal is to be some where in the field where I can work with musculoskeletal issues either as a sports medicine doc or orthopedic surgeon. A lot of med students say you end up changing anyways during your clinical rotations. I just just gotta get off this damn hold list for Penn State haha. Their med school has a sick gym and housing is so close to campus facilities. As long as I can get easy access to hit the gym I don't care how hard med school is .

[RHK89]

Update

I strained my left trapezius muscle during my upper power day and I've been getting a lot of cervical spine pain, but it feels much better than it did last week. This week is going to be a deload week and then we are switching gears to 5/3/1 (BBB). Now I'm thinking about which assistance exercises that aren't too taxing but will best assist me for benching, ohp, deadlift, & squat.

Macro changes: Carbs bumped from 400g --> 430g.

[Jumpman3210]

Update

I strained my left trapezius muscle during my upper power day and I've been getting a lot of cervical spine pain, but it feels much better than it did last week. This week is going to be a deload week and then we are switching gears to 5/3/1 (BBB). Now I'm thinking about which assistance exercises that aren't too taxing but will best assist me for benching, ohp, deadlift, & squat.

Macro changes: Carbs bumped from 400g --> 430g.

fuaaak sorry about your injury bro! hearing about injuries from my fellow 3DMJ'ers scurrs me.
However, I'm glad you are joining the 5/3/1 BBB club big brah. I'll let you know that those 5x10s can be taxing haha. I'll be looking forward to your choice of accessories in your new videos

[RHK89]

fuaaak sorry about your injury bro! hearing about injuries from my fellow 3DMJ'ers scurrs me.
However, I'm glad you are joining the 5/3/1 BBB club big brah. I'll let you know that those 5x10s can be taxing haha. I'll be looking forward to your choice of accessories in your new videos

It's all good. I don't think it's a serious injury, but I just need to make sure I stay safe this whole week . It's pretty typical with most people that the lower half progresses faster than the upper. This is what I'm currently looking at for assistance exercises

Military Press Day
Pull Ups/Chin Ups total of 50 reps
Dips (Bodyweight) total of 50 reps

Deadlift Day
Inverted Smith Machine Row
Kneeling Cable Crunches

Bench Day
Pull Ups/Chin Ups total of 50 reps
Pushups total of 50 reps

Squat
???? (Calves?)
Abs?

I'm thinking the squats will grow my legs just fine, but I'm very confused as to where I can put some calf work haha. For upperbody I'm thinking I should go very simple and decided to go with bodyweight exercises. Not too taxing and they'll be doing exactly what they were intended to do which is assist the four main movements. Once I've finalized this I'll be sending it off to coach Loomis for a critique and then I'll be good to go for next week .

[bswagg]

Thanks man. I'm currently working as a research assistant at Hospital for Special Surgery. I got into medicine because of weightlifting so my goal is to be some where in the field where I can work with musculoskeletal issues either as a sports medicine doc or orthopedic surgeon. A lot of med students say you end up changing anyways during your clinical rotations. I just just gotta get off this damn hold list for Penn State haha. Their med school has a sick gym and housing is so close to campus facilities. As long as I can get easy access to hit the gym I don't care how hard med school is .

who needs med school, just buy a **** van and live outside of gold's gym (not srs)

[Jumpman3210]

It's all good. I don't think it's a serious injury, but I just need to make sure I stay safe this whole week . It's pretty typical with most people that the lower half progresses faster than the upper. This is what I'm currently looking at for assistance exercises

Military Press Day
Pull Ups/Chin Ups total of 50 reps
Dips (Bodyweight) total of 50 reps

Deadlift Day
Inverted Smith Machine Row
Kneeling Cable Crunches

Bench Day
Pull Ups/Chin Ups total of 50 reps
Pushups total of 50 reps

Squat
???? (Calves?)
Abs?

I'm thinking the squats will grow my legs just fine, but I'm very confused as to where I can put some calf work haha. For upperbody I'm thinking I should go very simple and decided to go with bodyweight exercises. Not too taxing and they'll be doing exactly what they were intended to do which is assist the four main movements. Once I've finalized this I'll be sending it off to coach Loomis for a critique and then I'll be good to go for next week .

Ahh you decided to put back work on deadlift days. I might do that after a few more cycles of 5/3/1. I usually have some leg work going on after deads, but I feel it's better suit for me since I want my lower body to catch up

[RHK89]

5.2.12 Week 21 DELOAD

Chest

Bench Press - 150lb x 5, 5, 5
Incline DB Press 50lbs x 6, 6, 6
Flat DB PRess 55lbs x 6, 6, 6




5.3.12 Week 21 DELOAD

Arms

Chins Ups BW x 6, 6, 6
Barbell Curls 45lbs x 6, 6, 6
Dumbell Curls 20lbs x 6, 6, 6
Overhead Tricep Extension 20lbs x 6, 6, 6
Tricep Extensions 32.5lbs x 6, 6, 6
Kickbacks 10lbs x 6, 6, 6




5.4.12 Week 21 DELOAD

Back

Deadlift 235lbs x 4, 4, 4
Pull Ups BW x 4, 4, 4
DB Rows 40lbs x 6, 6, 6

[Jumpman3210]

will you be starting 5/3/1 after your deload sir?

[RHK89]

will you be starting 5/3/1 after your deload sir?

Yup. Actually it depends on when I get back to non-injured status. The earliest I could start is next week, and hopefully the latest will be that I start in two weeks. The neck is feeling good today so I just need to be smart and not go into the gym. Maybe hit up the hot tub and swim for today.

[Willgetnice]

Yup. Actually it depends on when I get back to non-injured status. The earliest I could start is next week, and hopefully the latest will be that I start in two weeks. The neck is feeling good today so I just need to be smart and not go into the gym. Maybe hit up the hot tub and swim for today.

5/3/1 is a good time, should make some solid gaynz running it glad to read you're being smart and cautious regarding your injury, too many a meat head try and work through what starts out as a minor injury and next thing you know, bad news. Hoping you're healing up well!!

[RHK89]

5/3/1 is a good time, should make some solid gaynz running it glad to read you're being smart and cautious regarding your injury, too many a meat head try and work through what starts out as a minor injury and next thing you know, bad news. Hoping you're healing up well!!

Yeah I'm amped to start the program. Actually I was very stupid this week and did my deload workouts. I think I would have been close to 100% today if I hadn't done any lifting. The deadlifts really tightened the traps up and the same day I had to get a trigger point injection ($100) to release some knots. So currently I am still not fit to hit the weights and I am out $100. Traps is still tight but my pain yesterday was like an 8/10 and today it is more like a 5/10 (0 being no pain at all, to 10 being unbearable). Hopefully after today I will feel like a 2/10 for tomorrow hit a deload legs because that won't effect my trap and see how I feel after Monday and Tuesday before hitting 5/3/1. If not I might need to rest some more.