The Juice Journal - 5/3/1

[Juicemw]

Hello All. Here will be a journal of nothing more then tracking my progress, or my regress for that matter. Some Enlightenment on what I do, why I do it, and hopefully if you stop by you enjoy the reads, as well as maybe learn something, or feel inspired or motivated by my efforts, then this journal is completely worth it. Plus, if all else fails, at least it helps me keep track of lifts for my own benefit . So thanks for stopping in, and feel free to add me, follow me, or pm me if you have any questions, comments, or help, because I'm always interested in learning.

[Juicemw]

So today is 7/27/2012. My first entry. Let's get the ball rolling with some general info:

My starting weight: 125 pounds
How long have I lifted?: since roughly summer of 2008.
What are my goals?: My first goal, was to gain muscle. I've since fine tuned it based on my experiences and results. I will always want to gain muscle and strength, but maintaining a nice cut, feature is also important. Above all else, being healthy is a plus!
What else do you need to know? I am by no means, a professional. I read and learn things here often, almost every day. I've changed my routine several times to fine tune areas I think needed improvement. I did NOT start with compounds lifts when I first started lifting, I've always done muscle isolation, or "splits". I work out a gym that compromises several lifts and weights I'd like to achieve, because it's my only option. If nothing else..it's helped me become more creative with my lifting. Anything else you'd like to know..just ask.
What's my current routine look like? Simple..here it is. Everything I do follows a 3 set, for 4-6 reps principle. Any compounds lifts I do usually start with a warmup set at roughly 50% weight, and cardio if I'm in a cutting phase.

Monday:

Chest:

1) Flat BB bench:
2) Incline BB bench:
3) Pec Flies:
4) Incline push ups:

Tuesday:

Back:

1) Wide Grip Pullups:
2) Close Grip Lat Pulldowns:
3) 1 arm lat pulldowns:
4) 1 Arm Rows:
5) Bent Over Rows:

Wednesday:

Bi's and Tri's

1) Standing DB Curl:
2) Hammers:
3) 1arm Preacher:
4) Chin ups:
5) Overheard Tricep Extension:
6) DB Kickbacks:
7) Dips:

Thursday:

Shoulders:

1) Arnolds:
2) BB shrugs:
3) BB chin raises:
4) Reverse Flies:
5) Lateral Raises:

Saturday:

Legs:

1) Squats:
2) Front Squats:
3) Calf Raises:
4) Stiff Leg DeadLifts:

[Juicemw]

Date: 7/27/2012

Workout today: Back
How it went (1-5): 4
Lifts:

1) Wide Grip Pullups: 3 sets of 6
2) Close Grip Lat Pulldowns: 120x6, 120x6, 126x5
3) 1 arm lat pulldowns: 70x6, 80x6, 85x6
4) 1 Arm Rows: 60x6, 60x6, 60x6
5) Bent Over Rows: 160x6, 160x6, 160x6


Back today went well. I've always had a relatively strong and big back for my size. I'm still cycled off any pre workout, although its been about a month so I may order some today. I gave today a 4 out of 5, because I would of Liked to increase my bent over rows and 1 arm rows more but I feel like I'm basically at a max right now for 1 arm rows, without compromising the rep and form, same with bent over rows. I also have to deal with the smith for bent over rows, which isn't terrible, but I still feel awkward doing them on one. My immediate goals will be to up everything 5 pounds, for my last sets next back day. I've also been on vacation this week from work, so with everything I've been doing with my girlfriend, the gym has been set back a bit in terms of priority, which admittedly I don't feel too terrible about simply because vacations for the both of us wont come by often. I need to work on my form for bent over rows still, and I'll feel more comfortable with increasing the weight. 1 arm lat pulldowns went great. I've added them into my workout in replace for regular lat pulldowns, because I feel I get better focus on the muscle from them, and a better squeeze. So far I really enjoy them, and am seeing strong progress in weight. That's all for now seeing as how I just made 3 posts to get this journal rolling. I'll update tomorrow on Arms day. (Yes, my days are out of wack because of vacation)

[Mongo81X]

1st guest ... Back work out looking good man. I hear ya on the whole vacation thing, it gets harder and harder spending quality time with your girl as you get older. Just wait till you have kids :P ...

[Juicemw]

1st guest ... Back work out looking good man. I hear ya on the whole vacation thing, it gets harder and harder spending quality time with your girl as you get older. Just wait till you have kids :P ...

Haha oh I know. Few years from now well be in that boat. Thankfully I'll always be dedicated enough to workin out to fit it in.

[Juicemw]

Date: 7/29/2012

Workout today: Bi's & Tri's
How it went (1-5): 4
Lifts:

1) Chin Ups: 3x8
2) Standing Db Curl: 40x6, 40x6, 45x4
3) Hammers: 40x6, 40x6, 45x4
4) 1 arm Preachers: 50x6, 50x6, 50x6
5) Overhead Tri Extesion: 80x6, 90x6, 90x6
6) Db Kickbacks: 20x6, 20x6, 20x6
7) 1 arm triceps extension: 20x6, 25x6, 25x6
8) Dips: 3x8

Yesterday was an off day. I got some cardio in anyways because I played some pickup ball for about 2 hours. Worked up a better sweat then any day on the elliptical.

Today's arm day went pretty well. It was the first time I've done Chin ups first, which felt great, better slower reps, bigger pump. However I felt like I was gassed by the time I finished Db Curls. My weights and reps didn't really suffer, but I definitely felt tighter, and beat more than usual. Triceps went very well, which is why I gave today a 4 instead of a 3. Overhead triceps extension, increased 10 pounds with ease. A few weeks ago I was having issues bringing 90 pounds over my head and getting in form to do the reps, today it was a breeze. I'm looking forward my flood and psyko coming back in. It's been about a month since I've had any flood, and the psyko might help me keep myself going during the workout. I'm not a big believer in supplements "giving you more focus", as I'm focused the moment I step in, but knowing that it'll help with my endurance and pump is enough motivation to look forward to. Legs tomorrow, and back to work too .

[Mongo81X]

Nice work on the chins, I'm still to heavy/not strong enough to do proper chins or pull ups. I do bis at the end of my leg back day and I'm lucky I can move nevermind lift anything heavy on my curls lol, so I know what u mean being gassed. I don't take any sups, except whey, but this multivitamin I have been taking is awesome for energy and focus. I don't know if it's all in my head or what but when I didn't take it for a week my energy and focus were noticeably lower. It's called tangy tangerine, little expensive but now I'm hooked lol.

[Juicemw]

Yeah I like taking White Flood pre workout, because the extra pump is a huge plus. I mean hey, the more you stretch and tear muscle fibers the better. Also, the addition of purple psyko, or wraath during workout helps for sure. I always make a protein shake with fat free milk, 1/2 a banana, and some berries, (blueberries, raspberries, blackberries) after the gym too. Blend it all together and viola. Delicious!

[dbook]

Great **** Mark.

[Musselartist]

Hey Juicymw,

I love your routine! :-)

I´ve just started my own workout journal with 5-day split routine.
Slightly different setup (2 different workouts for quads and hams) but a similar amount of exercises per workout.

I am definitely into volume training.

Good luck with your goals!

[Juicemw]

Date: 7/30/2012

Workout today: Legs
How it went (1-5): 5
Lifts:

1) squats: 230x6, 240x6, 250x5
2) front squats: 120x6, 140x6, 150x5
3) Deadlifts: 200x6, 220x6, 240x4
5) Calve raises: 200x8, 220x8, 240x8, 270x8, 270x6

Today was arguably one of the best lift days I've had in 3 years. I'm not sure if it was the re-introduction of Flood and psyko into my system, or me just wanting to hit legs really hard after assimilating to my new leg routine the last 2 weeks, or more than likely, a combination of both. By my second squat set, I was drenched in sweat, and loving every second of it. Every exercise I did today, increased significantly in weight. Last week, i squatted 235x4, and dead lifted 180x4. Granted, I was still a bit nervous about my stiff legged dead lifts as it was only my third week doing them, but I increased the weight 60 pounds , and maintained 4 reps which in my opinion is simply phenomenal. My squats increased 15 pounds, and another rep, while maintaining good form and really feeling it. Today definitely deserved a 5. Front squats and calve raises also increased roughly 25 pounds each. I definitely pushed myself 110% today, now that my vacation was over, and my sh** was back in gear, and it showed. I finished off with 2 sets of cockroaches for my abs, at 15 reps each, and called it a day. Laid off the cardio for today because my legs were definitely taking a beating already . Tomorrow will probably be an off day, or I might hit chest and start the routine back up. Thanks to everyone whose keeping up with this and reading! <3

[Mongo81X]

That is some serious progress man. Wonder if the SLDL are helping you get out of the hole better on squats which would be a reason for such a increase. Good job man keep it up.

[Juicemw]

That is some serious progress man. Wonder if the SLDL are helping you get out of the hole better on squats which would be a reason for such a increase. Good job man keep it up.

Yeah that definitely attributes to it I think

[Juicemw]

Date: 8/01/2012

Workout today: Chest
How it went (1-5): 4
Lifts:

1) Flat Bb Bench: 220x6, 240x4, 245x3
2) Incline bb Bench: 160x6, 170x4, 170x5
3) Pec Flies: 150x6, 160x6, 170x4
4) Inverted wide pushup: 2x8

Today's chest day went pretty well. I was disappointed with my incline bench, but otherwise everything was on an increase. My previous 3rd set of flat bench was 230 for 4-6, and this was 245 for 3, with a spot on the 4th rep, so I cant complain. My incline increased 10 pounds, but I was pretty gassed by then. Pec flies and wide grip inverted push ups went well, with slow, controlled reps. I had a pretty insane pump, that helped confirm that it was a successful chest day regardless. For some reason, my incline bench has seemed to be plateaued for a very long time, and I'm not sure how to break it. In the past 6 months, I've probably only increased 10-15 pounds on it, where as my flat bench is up quite a bit. Does this seem normal? or does anyone have suggestions on what may cause that, and what may alleviate it? Tomorrow is back day, but I'm thinking of switching my back day and shoulder day, to help give my back more recovery time after leg day. With my deadlifts and squats really increasing in weight, the past few weeks, my back is still semi tight 2-3 days later, so an extra day or two would probably help. Thanks again to every subscribing and posting!

-Juice

[Mongo81X]

You are probably just fatigued from flat bench, try doing them first and I bet you could throw another 20 lbs on the incline. I know by the time I'm done with flat muscles are fatigued, I do lower weight on the inclines but stress time under tension with 3-4 second negatives. Give it a shot you might like it.

[Juicemw]

You are probably just fatigued from flat bench, try doing them first and I bet you could throw another 20 lbs on the incline. I know by the time I'm done with flat muscles are fatigued, I do lower weight on the inclines but stress time under tension with 3-4 second negatives. Give it a shot you might like it.

Yeah thats not a bad idea. Both of them. Increase my negative time, and doing them first might be good if I want to asses my 1rep max or something. . How's your off day treating you.

[Juicemw]

just as an update. Im going to start a cutting phase. Im worried I'll lose some mass, but Im hoping Ill just cut my BF% down. Assuming Im at approx 16-18% now, I'd like to drop to ~10 which would show a lot more definition. Ive calc'd my BMR and TEE. Basically to cut, at 180 pounds and 16% bf, I need to take in, 2381 calories, 151 grams of protein, and 68 grams of fat. My body at rest burns 1860 calls, and with my daily activity it burns 2976. So it's time to really buckle down and track everything going in to cut up. Tomorrow is going to be shoulders, so lets see how it goes! The new format for my posts, to include water intake, + my caloric/protien/fat intake per day..will look like this.



Date: xx/xx/xxxx

Workout today: Muscle Group
How it went (1-5): 1-5
caloric intake:
water intake: (aiming for 128oz of water a day, 1gal)
protein intake: (this should be around 151)
Fat intake: (this should be around 68)
calories needed to cut: 2381 *this is just daily reminder, the number will slightly fluctuate as my weight and BF% does.*

Lifts:

1) exercise 1
2) exercise 2
3) etc
4) etc

*blurb about the day as it went*

[Juicemw]

Date: 8/02/2012

Workout today: Back
How it went (1-5): 4
caloric intake: 2219 cals @ 7:15pm
water intake: 114oz of water
protein intake: 142.5g @ 7:15pm
Fat intake: 67g @ 7:15pm
Lifts:

1) close grip pulldowns: 125x6, 130x6, 130x5
2) Wide grip pullups: 3x8
3) 1 arm lat pulldowns: 80x6, 85x6, 90x5
4) 1 arm Rows: 65x6, 65x5, 65x4
5) Bent Over rows: 160x6, 160x6, 160x6

Today was a important day. It's been the first day I tracked my macronutrients, my TEE, and basically everything nutritional wise, so that I can begin my cutting phase. Unfortunately do to a late start on my morning, and me over estimating my caloric intake, I'm still well below my maximum intake I can have, while still being at a cutting deficit. I guess that means I can have a decent size dinner etc. As for my lifts, My goal from last week was to increase everything 5 pounds, and I either met, or exceeded that expectation in everything. Bent over rows also increased 5 pounds, although it does not show statistically because I made the mistake last week of counting the smith bar as 20pounds, rather then its actual 15 pounds. I feel like maintaining a 400ish caloric deficit will not be a problem after seeing my intake today, and in about 2 weeks I'll re-evaluate my numbers and work from there. I plan on going on a 3 month cut, and seeing how the results are, before assessing where to go from there. Supposedly if I maintain a deficit of ~400 cals and drop a couple of pounds, per few weeks, I shouldn't lose to much in my lifts either. Not much else to report, I'll edit the post at the end of the night with my overall intakes for the night.

~Juice

[Mongo81X]

Welcome to the wonderful world of cutting lol. Tracking your cals and macros was a good idea even if you weren't cutting. Will make your next bulk more effective. I plan on cutting for the foreseeable future.

[Juicemw]

Welcome to the wonderful world of cutting lol. Tracking your cals and macros was a good idea even if you weren't cutting. Will make your next bulk more effective. I plan on cutting for the foreseeable future.

Yeah it's pretty tedious...but honestly if you're gonna do something may as well do it right, right!?

[Juicemw]

thank god I decided to check out the myfitnesspal app. Just plug things in, and let it count for me . Plus it basically has everything, the only calories I had to self populate was the sandwhiches I made tomorrow, because the combination of deli meats and condiments was just too complex for it to understand, but I've got it saved haha.

[pu12en12g]

Sub'd !!

[Juicemw]

Sub'd !!

Nice! got some CL love in here . thanks!

On a sidenote: Assuming I stick to my exact meals I mapped out today, which is easy enough to do, I'll be at:

104.4g fat, (Should be ~90) 149.6g protein (should be ~180) & 2342 cals, (should be about 2400, so this is fine) I'm not sure if going over my fat counter 14g, and being 30g under protein is okay or not. I'm pretty sure I've been informed as long as my cal's are under it isn't a huge issue, and I'm not THAT far over, but if I'm doing this I want to make sure everything is just how it should be. IF the case is I need to pump on more protein or something I could hit cardio for like a 200cal burn, and add another scoop to my protein shake or something perhaps. I've also have to figure out on my 2 non training days, what to multiply by as an activity factor to get my TEE, as my caloric intake on my 2 off days will be just as, if not MORE important for me to track, simply because I'll have to take in a lot less cals those days. It's either going to be 1.2, or 1. Let me know what you guys know! Today will be Bi's & Tri's so looking forward to a big day, and some serious pump and production!

[Mongo81X]

The only thing different on my training days is my added post workout shake, which is 25g whey and half a banana. I also have a bigger breakfast which works out to 100 cals more, so I'm at 2050 off days 2350 training days. Getting your protein is MORE important when cutting so I wouldn't go under if I was you. I use Myfitnesspal as well and I love it,gotta fix the macros the ones they give u blow.

[Juicemw]

The only thing different on my training days is my added post workout shake, which is 25g whey and half a banana. I also have a bigger breakfast which works out to 100 cals more, so I'm at 2050 off days 2350 training days. Getting your protein is MORE important when cutting so I wouldn't go under if I was you. I use Myfitnesspal as well and I love it,gotta fix the macros the ones they give u blow.

Yeah really the only thing Im using it for is to add up my protein, cals, and fat without having to type it all up and add myself, and because it quick saves the things I eat, and my diet is relatively similar from day to day. As I was just explaining to iron will, he said to keep my caloric intake the same, even on off days. But my concern is after doing the math, instead of having 5days at a 400cal deficit, (not including the 2 days i'd eat lower maintenance ,and still be at a deficit on NON training days) eating at my maintenance for when I'm training, would basically cancel out 2 of my days, so I'm not sure if I should be doing that.

[Mongo81X]

My maintenance is 3100 so I'm at a huge deficit on both days anyways lol.

[Juicemw]

Date: 8/03/2012

Workout Today: Bi's & Tri's
How it went: 5
caloric intake: 2342
water intake: 100oz @ 6:00 pm
protein intake: 149.6g (should be ~180g)
Fat intake: 104.4g (should be ~90g)

1) Chin Ups: 3x8
2) Standing Db Curl: 40x4, 40x4, 45x4
3) Hammers: 45x5, 45x5, 45x4
4) 1 arm Preachers: 50x6, 55x3, 50x4
5) Overhead Tri Extesion: 90x6, 95x6, 95x6
6) Db Kickbacks: 20x6, 20x6, 25x6
7) 1 arm triceps extension: 25x6, 25x6, 30x6
8) Dips: 3x8

Today was kind of a see-saw of progression and consistency. My bi's Saw minor progression in hammers, minor weight increase in standing db curls, for 2 less reps, and pushing myself weight wise, altered my 1 arm preachers. I did However focus harder today on my negatives during 1 arm preachers, so even though my rep count dropped slightly, I probably had a better overall. My pump was massive, to the point where when I was doing hammers, my bi's were hitting my forearms at the top of the rep lol! Tri's increased across the board quite well. I can't go up any more in over head extensions right now, because I cant bring the weight to my starting position. It was difficult on set 3 to get the 95 over my head, and lean forward to start at the same time, so that probably wont increase for a while. However each exercise increased 5 pounds for Tris. I'll be upping the weight 5 pounds each week for each exercise until I find I can't push 4 solid reps for it. If I can do four, then that will be my final set weight, so that set's 1 and 2 I still push > 4. Calorie wise, After having my steak I'll basically be capped out. Probably enough room later to have a chobani yogurt, and still be at roughly ~400 cal deficit. Probably go out with my friends tonight, but while everyone is drinking, I'll be ignoring the beer. Empty calories . Kind of a bummer, but the price you have to pay for results, so I don't mind. Also squared away the whole, Cal deficit on non training days, I may aim to just shoot like 100-150 cals lower then on training days, but in the grand spectrum, 2 days doesn't make a huge difference over the course of 3-4 weeks at a time, or so the experts say .

~juice

[Juicemw]

Date: 8/04/2012

Workout today: Legs
How it went (1-5): 4
caloric intake: 2517 (300 below maintenence)
water intake: 88oz @ 610 pm
protein intake: 160g
Fat intake: 105g
Lifts:

1) squats: 205x6 225x6 235x6 245x5
2) front squats: 135x6 145x6 155x5
3) Deadlifts: 205x6 210x6 210x6 100x6
5) Calve raises: 205x6 215x6 225x6 235x6 245x

Today was a decent day overall. My squats remained the same (now fixed for 15lb smith bar instead of 20), my front squats increased increased 5 pounds, and my calf raises were more controlled sets, regardless of the weight drop. My only flaw was deadlifts today. I had a considerable drop in weight for some reason. Last week I repped out 240x4 on my last set, today 210x6 was my final set, and I was literally dripping sweat on the floor. It may be in part because of the caloric deficit I've started, although I've tried to maintain -400 only, to not affect my lifts too much, or it may have just been been a bad day mixed with my last leg day being an odd huge increase. I did a fourth, "cleanup" set as I like to refer to them as, just to make myself feel a little bit better about them. Nutrition wise, now that I'm in day 3 of this deficit and tracking everything, I'm starting to get the swing of where I can get what, and hopefully I'll meet the ~180g of protein today, and not overshoot my ~90g of fat either. That's all for now, I'll update the nutritional info later in the day. Thanks!

~juice

[Mongo81X]

Probably just a bad day on the deads, don't think the deficit would do that much that fast. You doing tradition deads, Sldl or rdl?

[Juicemw]

Probably just a bad day on the deads, don't think the deficit would do that much that fast. You doing tradition deads, Sldl or rdl?

SLDL. Pretty much the only ones you can do with a smith machine :\.