RHK89 Diet & Training Journal - Team 3DMJ

[RHK89]

My name is Rob and I've recently signed up to work with Team 3DMJ, specifically with coach Brad Loomis. I'm looking forward to seeing what types of changes I can make to my physique over these next 16 weeks. All are welcome to comment in this thread and I would be happy to answer any questions as well. Diet and Training are in the attachment.

[healthybodies]

Call me subscribed and lurking

[jpfaherty]

Big time 3DMJ lurker here too

[TeamIronClad]

Best of luck on your journey bud!

[RHK89]

Call me subscribed and lurking

NICE!

Big time 3DMJ lurker here too

Good to have you here!

Best of luck on your journey bud!

Thanks!

[RHK89]

Weight: 159.8

Here are pics taken this morning. Looking forward to making improvements. Time to go to the gym.

[Rypt1]

Good luck man! With 16 weeks, do you have a show planned or is this more of a period of building strength and mass?

[RHK89]

Good luck man! With 16 weeks, do you have a show planned or is this more of a period of building strength and mass?

No particular show that is planned. I'm just looking to learn my body while looking to get stronger and bigger. I would like to compete someday

[RHK89]

I had a good workout today. The back squats are a bit low for a power workout, but I haven't performed performed a back squat since my lower back injury. However, I did feel good doing them again. Workout details are in the excel attachment.

[RHK89]

Weight: 158.8

It looks like I lost almost a pound over night and it's most likely due to an extra 2 hours of sleep. I feel a bit beat up today even though yesterday's workout was on the light side for a power workout. Today is a rest day for me so I'll be trying to shoot for theses macros: F 60, C 150, P200.

[RHK89]

Weight: 158.4

Today's hypertrophy workout wasn't too hard but I did gas out too quickly on a few exercises. I think I just need to get used to the pace of this type of workout so I'm not worried at all. Today's diet and training are in the attached excel sheet.

[RHK89]

Weight: 157.2

So I'm about 2 lbs lighter than when I started on Thursday. Hopefully I will not continue to lose anymore. Today's workout was a lower hypertrophy workout and I struggled a bit on the front squats. Details on nutrition and training are in the attached excel document.

[RHK89]

Current Supplements:
Amino Acid Powder
Fish Oil Pills
Vitamin D3
Protein Powder: Whey and Casein to reach macros
Multivitamin

[RHK89]

12/13 Weight: 158

12/14 Weight: 158.2

No workout or cardio for these two days. Tomorrow will be a workout day and I'm looking forward to the nice refeed .

[RHK89]

12/15 Weight: 157.6 Workout: Power Upper

12/16 Weight: 157 Workout: Power Lower

I caught a cold or something. I'm not one to complain about colds but sometimes one of my ears gets clogged from blowing my nose to much. Not being able to hear out of one ear drives me NUTS. Workout details are in the excel sheets and since my weight hasn't been moving much (actually dropping) I'll be consuming a little more carbs starting tomorrow .

[RHK89]

12/17 Weight: 156.8

12/18 Weight: 156.6

Workout: Hyper Upper

1) Incline BB Bench Press
120lbs x 10
115lbs x 8
95lbs x 8

2) 1-arm BB Rows
30lbs x 12, 12, 12

3) Supinated Rack Chins
BW + 5 x 12
BW x 9, 6

4) Side Lateral Flys
10lbs x 12, 12, 12

5) Tricep Pressdowns
30lbs x 12, 12, 12

6) Alternating DB Curls
15lbs x 12, 10, 8

*Cardio: Bike/Resistance: 11/5 mins before workout & 10 mins after workout/Total Calories: 139


12/19 Weight: 156.5 (Scale at parent's house)

Workout: Hyper Lower (Local LA Fitness)

1) Deadlift
240lbs x 5, 5, 5

2) Front Squats
120lbs x 10, 10, 10

3) Seated Leg Curl Machine
95lbs x 10, 10, 8

4) Donkey Calf Raises on Smith Machine
75lbs x 12, 12, 12

5) Ab Machine
105lbs x 12, 12, 10

*Cardio: Bike/Resistance:8/Calories 46/Time: 5 min before workout
Bike *Occluded Legs/Resistance 6/Time: 10 min after workout/Calories: 85

12/20 Weight: 157 (Scale at parent's house)

Everything is pretty much sore today, especially my back and hamstrings. I still have a cold, but it's not really bothering me. My macros on low days have been changed to F:60/C:225/P:200 with my refeeds still unchanged. I spent most of my time today walking around the King of Prussia mall for some last minute Christmas gifts.

[RHK89]

12/21/11 Weight: 156

12/22/11 Weight: 156.5 (Scale at parent's house)

Workout: Power Upper (At local LA fitness)

1) Barbell Bench Press
155lbs x 5, 5, 5

2) Pendlay Row
125lbs x 6, 6, 6

3) Seated Machine
125lbs x 6, 5, 5

4) Military Press
85lbs x 6, 6, 6

5) Modified Skull Crushers
50lbs x 6, 6, 6

6) Barbell Curls
75lbs x 6
70lbs x 5, 4

*Cardio: Bike/Resistance: 9, 8/5 mins before workout & 10 mins after workout/Total Calories: 144

Nutrition: F - 39.7/C - 326.2/P - 204.9

Spent the day looking up local gyms that would be open on Christmas and I was fortunate enough to find one. Unfortunately, I had to fork over 25 dollars for a week pass in order for me to get an access card to get in on Sunday. I have to remind myself to take it easy on the Arctic Zero ice cream :P. Having two pints starts making me a bit gassy for the rest of the day, but I'm so addicted to the coffee flavor which is only sold around my parent's house. Weight is still holding steady which is a good thing I guess.

[RHK89]

12/23/11
Weight: 156.5 (Scale at parent's house)

Workout: Lower Power (At local gym, Horsham Fitness Club)
Cardio: Bike/Resistance: 12/Time: 5 min./Calories: 47
1) BB Squat
180lbs x 5, 5, 5

2) RDL
175lbs x 6, 6, 6

3) Smith Machine Standing Calf Raise
140lbs 6, 6, 6

4) Kneeling Cable Crunches
80lbs x 12, 12, 12

Cardio: Bike *Occluded/Resistance: 10/Time: 10 min./Calories: 74

[RHK89]

12/24/11
Weight: 157 (Scale at parent's house)

Here are some pics from this morning.

[RHK89]

12.25.11
Weight: 157.5 (Scale at parent's house)

Workout: Upper Hyper (At Horsham Fitness Club)
Cardio: Bike/Resistance: 12/Time: 5 min./Calories: 46
1) Incline Bench Press
120lbs x 10
115lbs x 10
95lbs x 9

2) 1-arm BB Row
35lbs x 12, 12, 12

3) Supinated Rack Chins
BW+10 x 10
BW x 9
BW x7

4) Side lateral Flys
15lbs x 12, 12, 12

5) Tricep Pressdown
35lbs x 12, 12, 12

6) Dumbbell Curls *alternating
20lbs x 12
15lbs x 12, 12

Cardio: Bike/Resistance: 12/Time: 10 min./Calories: 91

Merry Christmas!

[RHK89]

12.26.11
Weight: 156.5 (Scale at parents house)

Workout: Hyper Lower (Local LA Fitness)

1) Deadlift
245lbs x 5, 5, 5

2) Front Squats
125lbs x 12, 10, 9

3) Seated Leg Curl Machine
95lbs x 12, 10, 8

4) Donkey Calf Raises on Smith Machine
85lbs x 12, 12, 12

5) Ab Machine
110lbs x 12, 10, 8

*Cardio: Bike/Resistance:11/Calories 51/Time: 5 min before workout
Bike *Occluded Legs/Resistance: 6/Time: 10 min after workout/Calories: 75

12.27.11
Weight: 159 (Scale at parent's house)

[RHK89]

12.28.11

Weight: 158.5

Macros: F: 60.6/C: 261/P: 200.1

It was a slow day today. I didn't have much going on other than going to the dentist to get some cavities filled. I'm itching to the get in the gym tomorrow and get a nice refeed .

[RHK89]

12.29.11
Weight 157.5 (Scale at parent's house)

Workout: Power Upper (At local LA fitness)

1) Barbell Bench Press
160lbs x 5, 4, 4

2) Pendlay Row
125lbs x 6, 6, 6

3) Seated Machine (Different Machine than last week since the machine I was using broke)
135lbs x 6, 6, 6

4) Military Press
90lbs x 6, 6, 6

5) Modified Skull Crushers
55lbs x 6, 6, 6

6) Barbell Curls
80lbs x 6
75lbs x 5
70lbs x 4

*Cardio: Bike/Resistance: 9/5 mins before workout & 10 mins after workout/Total Calories: 156

Macros: F: 40.2/C: 330/P: 200.4

[RHK89]

12.20.11

Weight: 158.5 (Scale at parent's house)

Workout: Power Lower (At local LA Fitness)

Cardio: Bike/Resistance: 9/Time: 5 min./Calories: 52
1) BB Squat
185lbs x 4, 5, 5

2) RDL
180lbs x 6, 6, 6

3) Smith Machine Standing Calf Raise
145lbs 6, 6, 6

4) Kneeling Cable Crunches
90lbs x 12, 8, 8

Cardio: Bike *Occluded/Resistance: 6/Time: 10 min./Calories: 75

Macros: F: 60/C: 260.1/P: 200.1

[Devils]

Good luck, 16 weeks is plenty of time.

[RHK89]

12.31.11

Weight: 157.5 (Scale at parent's house)
Macros: F: 64.3/C: 264.2/P: 200.4

1.1.12
Weight: 159.2
Macros: F: 40.3/C: 325.5/200.3

Workout: Upper Hyper

Cardio: Bike/Resistance: 12/Time: 5 min./Calories: 51

1) Incline Bench Press
120lbs x 8, 8, 6

2) 1-arm BB Row
40lbs x 12, 12, 12

3) Supinated Rack Chins
BW + 10 x 8
BW x 8, 8

4) Side lateral Flys
20lbs x 8, 8, 8

5) Tricep Pressdown
37.5lbs x 12, 12, 10

6) Dumbbell Curls *alternating
25lbs x 8
20lbs x 7
15lbs x 9

Cardio: Bike/Resistance: 12/Time: 10 min./Calories: 102

[RHK89]

Good luck, 16 weeks is plenty of time.

Hey thanks for stopping by.

[RHK89]

I realize that I forgot to specify what type of training journal this was for . Although this is in the contest prep section I am primarily working to get stronger and I have no intention competing within this year.

[RHK89]

1.2.12 Monday
Weight: 159.2
Macros: F: 55.4/C: 301.7/P: 200.8

Workout: Hyper Lower (Local LA Fitness)

1) Deadlift
250lbs x 5, 4, 4

2) Front Squats
130lbs x 9, 8, 8

3) Seated Leg Curl Machine
95lbs x 12, 10, 10

4) Donkey Calf Raises on Smith Machine
90lbs x 12, 12, 12

5) Ab Bench
10lbs x 12, 12, 10

*Cardio: Bike/Resistance:12/Calories 51/Time: 5 min before workout
Bike *Occluded Legs/Resistance: 10/Time: 10 min after workout/Calories: 84

1.3.12 Tuesday
Weight: 160
Macros: F: 55/C: 299.3/P: 202

1.4.12 Wednesday
Weight: 161.2
Macros: F: 55.3/C: 299.8/P: 200.6

As of Sunday, we've started to change up my macros. Now I will be shooting for 55g fat, 300g of carbs, and 200 grams of protein. On my higher days I will be upping my carbs to 350. Weight has been increasing as of Sunday, and I am still sore from Sunday's workout .

[Iblamegenetics]

I'm going to be following your log. I'm kinda in the same boat as you. 161 pounds 5 foot 7. Asian Lol. I'm gonna start my 12-week diet starting on Monday. Keep up the good work! I'm excited to see your progress!