Whitekoala's Bodybuilding Log

[Whitekoala]

What i ate today

First off, it is a rest day today. I workout 3 days in a row, push/pull/legs, then i take a rest. Feels alot better, love it.

Anyways here is what i ate today. I will post total macros at the end

Breakfast:

2 scoops of whey protein in water(yummy lulz) Ate this around 6:15 a.m in the morning before work
10:00a.m- 100g of almonds.
12:00p.m- 150g of sole fish.
5:30p.m- 200g of chicken, 200g of peas, 1 cup of milk, 200g of broccoli and cheese. And 3 tbsp of ranch dressing. 0 fat, and only 6g of carbs in the dressing so not bad.

Might have an apple or some milk or something later on, before bed.

Total calories so far:

2079calories, 206g p, 94g c, 97g of fat.

Says i still need to eat around 271 more calories.

But ya this is my typical day of cutting. Not bad.

[TheBoyBoyJesse]

mirin brah. subd hope i can get same weight bf as you

[Whitekoala]

mirin brah. subd hope i can get same weight bf as you

thx man. Takes alot of dedication and hard work. Been doing this for 2.5 years. starting september will be 3 years of constant working out.

I hit my macros and always pushed it hard in the gym for those 2.5 years.

It takes hard work and dedication, but its also mental as well my friend. Takes a good positive mind set, to go into the gym time after time. Sometimes u just plain dont want to, but u still have to.

Good luck man, i know u can do well bro

[Whitekoala]

Push Workout

Barbell bench Press:
warmup
1st set: 240lbs for 3 reps
2nd set: 240lbs for 3 reps
3rd set: 225lbs for 5 reps
4th set: 225lbs for 4 reps
5th set: 225lbs for 4 reps

Felt good. Strength is going down a bit. will up my calories a bit.

Incline Dumbell Chest flys:

43lbs for 3 sets of 10 reps. felt nice

Dumbell shoulder press:

53lbs for 3 sets of 10 reps

Overhead Dumbell extension:

3 sets of 23lbs for 10 reps

Overall nice workout felt good.

Can tell strength is dropping a bit, my weights going down. I am going to up my calories a bit. My cut is going well. I am going to slow it down just a bit. I really thought i would get at least 240lbs for 5 reps.

But ya will up it a bit. Really happing with my cut so far, want to keep it that way.

Will be cutting for only 2 more weeks.

Sunday will be the end of my 6th week cut. And monday will be the start of my 7th week. So ya 2 more weeks.

[jstr94]

Put up a new pic maybe a front relaxed. Too many double bi shots.

[Whitekoala]

Put up a new pic maybe a front relaxed. Too many double bi shots.

don't know if i got a relaxed. Heres a side chest

[iWantToGrow]

In.

[Whitekoala]

In.

thx bro

[Whitekoala]

Pull Workout

Deadlifts:
135lbs x 5
225lbs x 5
345lbs x 5
440lbs x 10 reps felt good. video below.

Bent over barbell row:
135lbs for 15 reps
225lbs for 2 sets of 10 reps

Weighted pullups:
bw for 10 reps
25lbs for 3 sets of 5 reps

felt good

Barbell bicep curls:

4 sets of 80lbs for 10 reps

Barbell shrug:
135lbs for 15 reps
225lbs for 2 sets of 10 reps

felt awesome. good workout. Here are some random pics and the video:

[LiftCore]

In, cause you're a cool guy and cool guys are cool.

Srs though I remember in the past people used to rip into your physique. Not sure why, other than the fact that you are pretty white (so am I), you're physique looks solid.

[MaxedMachines]

Yo how often do you workout? looks like your doing PPL so lmk

[Whitekoala]

Yo how often do you workout? looks like your doing PPL so lmk

Well when cutting i do push/pull/legs/rest.

When i bulk i will go push/pull/legs/repeat or rest. If i feel good i will continue. Only take rest days when need it.

[Whitekoala]

UPDATE, as well as Push Day

Decided today that i am officially done with cutting, and started bulking today.

My cut started on february 10th, and ended on march 22. That is a total of 40 days i believe. Which is pretty well 6 weeks of cutting. I am lean enough, and i don't want to go any lower. I am around 9-10 percent bodyfat and that is low enough. Time summer comes i will still probaly be 10 percent bodyfat, which is good enough for me. Up here in Canada, and where i live, there are no beaches. There are just lakes. Typically we go camping with my parents. THis year me, and my 3-4 buds and some girls might go camping by ourselfs. But ya, literally no point to being shredded. I am not competing, and i live no where, where there are 200 girls walking around on the beach.

Anyways the peak of my bulk i was 200lbs, and the end of my cut i am 180lbs. So i can't complain. Yes some was water weight, but a good junk was fat as well.

i will list my goals and other stuff in another post after this one. Here is my push day workout:

barbell bench press:
135lbs x 15
185lbs x 12
235lbs x 4,3,3

Incline Dumbell Press:
83lbs for 9, 7 reps

Incline Dumbell Chest flys:
48lbs for 3 sets of 10 reps

Overhead dumbell extensions:
28lbs for 3 sets of 12,12,10 reps

Overall nice workout. felt good. I know my strength in the bench will be back in no time. I figure i should be hitting 235lbs for 3 sets of 10 reps in the next month or so.

[Whitekoala]

My Goals, for my bulk

During my bulk, i am going to list some of my weakness, and i am going to target them with a bit more frequency/volume as well. As well i have some goals that i would like to hit

To start off i plan on bulking from March 23,2013(which is today)- to probaly March 1, 2014. In 2014 that will give me 3-4 months to get lean for the summer.

See i am doing my cuts, sort of in stages. My very first cut, lasted about 3 weeks and a half, and i lost some fat, i was already lean, i just wanted to try cutting. This time it went alot better and i cut for 6 weeks. My next i will try 12 weeks maybe.

As well before my last bulking phase, i asked people, what are my weaknesses. They clearly told me triceps. and legs as well. Well i hit my triceps and they are now extremely strong in my books, making my arms 18.5inches now.

legs, they are getting very strong as well, i feel they are catching, some people may call them a bit weak, but i have only been training them for 1 year, as opposed to my upper body which i have been training for 2 years.

So ya again i will probaly make a thread asking what my weaknesses are what i should focus on.

Here are my goals for my next bulk

1) Continue to hit my legs/calves with alot of frequency/ volume as opposed to other strong bodyparts.
2) Develop a bit more upper chest. My chest is extremely strong already, i have good chest genetics, i just need a bit more upper chest. WIll definitely get it though
3) lats. Even though my lats in my opinon are pretty strong, people think they are weak. I can defintely try to get them up a bit more
4) Continue to develop my strong bodyparts, such as chest, shoulders, biceps, triceps, abs.
5) I want to be able to deadlift 600lbs before the end of my bulk. I honestly think is very possible
6) Be able to squat 450lbs for 5 reps or 500lbs for 3 reps


I have big goals and i think i can hit all of them that i listed. thx again guys for following my log

[Whitekoala]

End of cut:

[Whitekoala]

Leg Day

Barbell Deadlift:

135lbs x 10
225lbs x 5
315lbs x 5
415lbs x 4

felt good. I switched deadlifts from back day to leg day. I mean deadlifts hit mainly your glutes and hammies, yes they hit lower back, but so do squats. I feelt its easier to do squats and deadlifts on the same day, and allow everything to recover. I will still do a back/shoulder day. So basically it will go chest/triceps. Legs and Back/shoulders.

Barbell Squats:
135lbs x 10 reps
225lbs x 5 reps
315lbs x 5 reps

felt awesome. Should have done more though

Front squats:
145lbs for 3 sets of 10 reps

leg extensions:
100lbs for 3 sets of 20 reps


overall amazing. Legs were pumped and felt good. Will slowly add weight to the bar, been cutting for slow long feels weird to bulk now. Will slowly add weight.

[BulkingForever]

UPDATE, as well as Push Day

Decided today that i am officially done with cutting, and started bulking today.

My cut started on february 10th, and ended on march 22. That is a total of 40 days i believe. Which is pretty well 6 weeks of cutting. I am lean enough, and i don't want to go any lower. I am around 9-10 percent bodyfat and that is low enough. Time summer comes i will still probaly be 10 percent bodyfat, which is good enough for me. Up here in Canada, and where i live, there are no beaches. There are just lakes. Typically we go camping with my parents. THis year me, and my 3-4 buds and some girls might go camping by ourselfs. But ya, literally no point to being shredded. I am not competing, and i live no where, where there are 200 girls walking around on the beach.

Anyways the peak of my bulk i was 200lbs, and the end of my cut i am 180lbs. So i can't complain. Yes some was water weight, but a good junk was fat as well.

i will list my goals and other stuff in another post after this one. Here is my push day workout:

barbell bench press:
135lbs x 15
185lbs x 12
235lbs x 4,3,3

Incline Dumbell Press:
83lbs for 9, 7 reps

Incline Dumbell Chest flys:
48lbs for 3 sets of 10 reps

Overhead dumbell extensions:
28lbs for 3 sets of 12,12,10 reps

Overall nice workout. felt good. I know my strength in the bench will be back in no time. I figure i should be hitting 235lbs for 3 sets of 10 reps in the next month or so.

update?

[Whitekoala]

update?

ya it was an update.

[BulkingForever]

ya it was an update.

hahaha no i meant the bolded part, in the middle of that post

EDIT: my retarded ass scrolled right by it. nevermind lol

[MaxedMachines]

Well when cutting i do push/pull/legs/rest.

When i bulk i will go push/pull/legs/repeat or rest. If i feel good i will continue. Only take rest days when need it.

oh so your mondays are not always push day?

[Bronzzi]

End of cut

Seriously?
Personally I would probably START cutting from that point when I have bulked enough

[Whitekoala]

Seriously?
Personally I would probably START cutting from that point when I have bulked enough

???? Whats the point in going any lower than 9-10 percent bodyfat. All you do is lose strength and muscle mass. Yes you will get leaner, but at the expense of strength and muscle mass. Unless you are competing no point, in going that low, and girls love my body already bro. Don't need to go any lower

[Whitekoala]

oh so your mondays are not always push day?

No.

[Whitekoala]

Shoulder Day only

Switching my routine. I need more specialization. And i just can't do it with push/pull/legs anymore. For push, i want to hit my chest just a bit more. But my shoulders suffer a ton, same with triceps.

Back is alright, same with legs. Thats why i am switching to

Day 1: Chest/tri
Day 2: Legs
day 3: Shoulders
Day 4: back
day 5: off
day 6: off or repeat


With that being said my shoulder workout.

Dumbell Shoulder Press:
1st set: 43lbs for 15 reps. Warmup
2nd set: 63lbs for 10 reps
3rd set: 63lbs for 8 reps
4th set: 63lbs for 6 reps
5th set: 53lbs for 10 reps
6th set: 53lbs for 8 reps
7th set: 53lbs for 12 reps
8th set: 43lbs for 10 reps

Felt amazing. Good amount of volume and my weight was pretty good. No doubt i will be able to hit 63lbs for 6 sets of 10 reps soon


Upright barbell row:
6 sets of 10 reps with 105lbs

felt good

Bent over rear delt raise:
23lbs for 6 sets of 10 reps

felt awesome

Barbell shrugs:
6 sets of 10 reps with 225lbs

*Note, For all exercises rest times were only 1 minute long, thats it. Usually i take as long as i want. I am now following a very strict rest period time.


Overall felt amazing. Love being able to hit my shoulders more. I have a feeling this is definitely going to bring my shoulders up, as well as give me more time with my chest(even though my chest is already pretty darn good).

But ya loved it felt amazing.

[Whitekoala]

Home Gym add On. Excited as phuck

Recently bought some new items today for my home gym. Parents were in the city, and i asked them to pick me some stuff up.

Got a lat pull down machine. Phucking excited as hell. Was going for i think 560 dollras, but it was on sale. Minus 180bucks. So it was only like 380 dollars.

I also picked up a tricep rope. As well as a cable attachment to do seated rows. As well as 2 more 45lb plates, so i can now put around 600lbs on the bar. Sweet. As well as knee wraps for heavy squats.

So happy boyz.

parents got pretty late, and i have to be up at 6:00a.m for work tomorrow. But i got the lat machine half done. Only thing i have left to do is put together the pulley systems and its done.

And guess what boyz, it just so happens that tomorrow lands on my back day. Sweet.

Here are the new exercises i can do now:

1) Tricep Rope pushdowns
2) Lat pulldowns
3) seated cable pulls
4) Weighted ab crunches. Could do those before, but now will be alot better
5) Leg extensions, leg curl. (can use the low pulley and do these, it will work
6) face pulls. Rear delts always were my weak point, now i can do these. love it
7) Side lateral raises, using the low cable.


I mean i can now do so many new exercises, that i could before. Unreal. And it just fit in my room too. I still have about 6-7 inches to spare from the top of the roof, so still got plenty of room

[Whitekoala]

yaa

[Whitekoala]

Back/bicep Day, March 26,2013

Was going to do this last night but it got late.

barbell bent over rows:
135lbs for 15 reps
225lbs for 10 reps of 3 sets.

Lat pulldown:
150lbs for 6 sets of 8 reps

Behind the neck pulldown:
100lbs for 6 sets of 12 reps

Seated cable row:
150lbs for 3 sets of 10 reps

Barbell bicep curl:
6 sets of 8-10 reps with 85lbs.

Forearm curls
25lbs for 5 sets of 20 reps

*Note. All my rest times are only 1 minute long. And are very strictly timed.
Overall felt amazing. Love my new lat pulldown machine. Can't wait to do tricep rope pushdowns. Its going to be amazing.

[nlucen1]

Wide grip on the lat pull downs?

[Whitekoala]

Wide grip on the lat pull downs?

Yup. Lats are sore as phuck today.

[KrazyEyezKillah]

Stopping the PPL huh? I agree it does make it hard to focus on shoulders, but shoulders are a strong point for me anyway. I guess you're right, gotta modify your routine to be able to hit your goals.
Will be watching what happens with your bench, we seem to be at about the same strength level there. Back looks good for the end of the cut. Try to emphasize the quads a bit more imo (though I need to take my own advice on that one.)