JayAche's 50 Shades of Gainz!

[JayAche]

A LITTLE ABOUT MYSELF

TRAINING BACKGROUND

I've been training seriously for a little under a year.
I am not following any specific training program.
My training consists of heavy/light weight training.
For the last year I've been working on cutting to reach a more aesthetic look.

Going through highschool I was always a skinnyfat, however into college when I no longer played sports I just got 'FAT'.
I believe my numbers were senior year I wrestled 160lbs, after 3 semesters of college I was weighing in at 250lbs. Which added up to a weight gain of 90lbs in a year and a half.

Over the past year I've been seriously training my ass off to achieve a more aesthetic look, whereas I will follow up by trying to put on lean mass.

▪██▬▬██▪ CURRENT STATS ▪██▬▬██▪

Age
24

Height
5'11''

Weight
193lbs

BF%
24%

1RM: Flat Bench Press
305 x 1

1RM: Squat
N/A

1RM: Deadlift
N/A


▪██▬▬██▪ GOAL STATS ▪██▬▬██▪

Weight
170lbs

BF%
10%

1RM: Flat Bench Press
350lbs x 1

1RM: Squat
350lbs x 1

1RM: Deadlift
450lbs x 1

(Now before you ask, let me get into the N/A's on Squat and Deadlift...)
It is not that I refuse to do the exercises, I've just always been worried about doing them.
I had a double hernia repair when I was a freshman in highschool.
Until now I always worried about the risk of re-injuring myself, however I've decided that I'm finally going to give the exercises a shot now that I'm starting this log out.
The numbers will not be pretty, and I'm okay with that.
I'm just hoping that in doing so, my other lifts will progress along with them.
Squats/Deadlifts will begin next week when I get back to Uni.


MY ONE-YEAR TRANSFORMATION THUS FAR


As you can see, I've still got quite a bit of fat I need to shred.
I will be looking for a lot of suggestions for my training.
I'm in no way an expert when it comes to Bodybuilding, but I'm learning the in's-out's slowly.

[JayAche]

Workout Routine
Monday (Chest)
Flat Bench Press | 4 sets of 10-12
Dumbbell Flies | 4 sets of 10-12
Incline Bench Press | 4 sets of 10-12
Incline Flies | 4 sets of 10-12
Decline Dumbbell Press | 4 sets of 10-12
Decline Bench Press | 4 sets of 10-12
Decline Dumbbell Flies | 4 sets of 10-12
Dumbbell Pullover | 4 sets of 10-12
Cable Flies | 4 sets of 10-12
Decline Cable Flies | 4 sets of 10-12
Incline Cable Flies | 4 sets of 10-12
Downward Cable Chest Extensions | 4 sets of 10-12
Upward Cable Chest Extensions | 4 sets of 10-12
Peck Fly Machine | 4 sets of 10-12
Pushups | 4 sets of 10-12
Decline Pushups | 4 sets of 10-12


Tuesday (Biceps/Triceps)
EZ Barbell Curl | 4 sets of 10-12
Inverted EZ Barbell Curl | 4 sets of 10-12
Dumbbell Curls | 4 sets of 10-12
Hammer Curls | 4 sets of 10-12
Inward Hammer Curls | 4 sets of 10-12
Inward Supinated Curls | 4 sets of 10-12
Bicep Twists | 4 sets of 35-45
Skull Crushers | 4 sets of 10-12
Overhead Tricep Extension | 4 sets of 10-12
Hammer Grip Pullups | 4 sets of 10-12
Dips | 4 sets of 10-12
One Arm Cable Curls | 4 sets of 10-12
One Arm Cable Hammer Curls | 4 sets of 10-12
Two Arm Cable Tricep Pushdown | 4 sets of 10-12
Two Arm Cable Curl | 4 sets of 10-12
21s | 4 sets of 21


Thursday (Shoulders/Back)
Lateral Raise | 4 sets of 10-12
Inverted Lateral Raise | 4 sets of 10-12
Shoulder Raise | 4 sets of 10-12
Inverted Shoulder Raise | 4 sets of 10-12
Bent Over Rows | 4 sets of 10-12
Back Flies | 4 sets of 10-12
Lateral Shoulder Flies | 4 sets of 10-12
Lat Pulldown | 4 sets of 10-12
Lat Rows | 4 sets of 10-12
Chin Ups | 4 sets of 10-12
Behind the Head Barbell Press | 4 sets of 10-12
Military Press | 4 sets of 10-12
Arnold Press | 4 sets of 10-12


Friday (Legs/Core)
Leg Press | 4 sets of 10-12
Squats | 4 sets of 10-12
Deadlift | 4 sets of 10-12
Leg Extensions | 4 sets of 10-12
Hamstring Curls | 4 sets of 10-12
Calf Raises | 4 sets of 10-12
Lunges | 4 sets of 10-12

**There will be days where I'm restricted to what I can do in the gym. Will depend on whether I'm lifting at the Uni or at home.

[JayAche]

CURRENT SUPPLEMENTATION

Swole Sports Nutrition CnC 'Whey'




Blue Star Neutraceuticals Power XD




Blue Star Neutraceuticals Extreme Rush




Spring Valley Omega-3 Fish Oils

[Yashkovich]

That's a crazy amount of volume, is that what works best for you?

[JayAche]

That's a crazy amount of volume, is that what works best for you?

Figured that since I'm trying to lose weight and lean out, the best thing I could do is Lighter Weight/High Volume.
Been working pretty well for me, as I've already dropped from 250lbs down to 193lbs.

It's worked so far so I'm looking to continue plugging at it until I hit my goal weight.
It's really helped me to do more than just burn fat. I converted a lot over to muscle on my way down.
Which is really going to make things easier when I start lifting heavy.

Ideally, my goal is to drop down to about 170lbs yet. I'd like to get around 10% bf...
After hitting that goal I want to weight train while slowly bulking.

I'm not really after the numbers just yet, I'd like to get rid of this stubborn fat before I start lifting heavy.

Any workout critiques or suggestions are more than welcome.
I know the basics, but I'm still wanting to learn what more there is to Bodybuilding.

Also, the routine does tend to get a little boring since I've been running it for close to a year now.

[JayAche]

Will be running a Bi's/Tri's workout relatively soon.
Watching my nieces and nephew, then hitting the gym.

[robosphere]

That IS a lot of volume, but it looks like it's working for you - great transformation so far!

how long are you in the gym doing that list?

[JayAche]

That IS a lot of volume, but it looks like it's working for you - great transformation so far!

how long are you in the gym doing that list?

It's honestly a little more misleading than you'd think.
The '4 sets' isn't all working sets, some are burnouts and some are warmups.

I'm only in the gym for about 2 hours max.

[JayAche]

Biceps & Triceps Thursday, August 15th Official - Day 1



▪██▬▬██▪ The Workout ▪██▬▬██▪

Time: 1 hour and 30 Minutes

Standing EZ-Bar Curl - 4 Sets
Set 1 - 85lbs x 8 Reps
Set 2 - 85lbs x 10 Reps
Set 3 - 85lbs x 10 Reps
Set 4 - 65lbs x 15 Reps


Overhead Tricep Extension - 3 Sets
Set 1 - 60lbs x 15 Reps
Set 2 - 60lbs x 12 Reps
Set 3 - 60lbs x 15 Reps


Seated Hammer Curls - 4 Sets
Set 1 - 40lbs x 10 Reps (Each Arm)
Set 2 - 40lbs x 8 Reps (Each Arm)
Set 3 - 25lbs x 15 Reps (Burnout)
Set 4 - 25lbs x 15 Reps (Burnout)


Skull Crushers/Close Grip Press (SS) - 3 Sets
Set 1 - 85lbs x 8 Reps x 12 Reps
Set 2 - 85lbs x 10 Reps x 12 Reps
Set 3 - 85lbs x 10 Reps x 12 Reps


Seated Alternating Curls - 4 Sets
Set 1 - 25lbs x 10 (Both Arms) (Warmup)
Set 2 - 40lbs x 8 Reps
Set 3 - 40lbs x 8 Reps
Set 4 - 25lbs x 15 (Burnout)


Dips - 4 Sets
Set 1 - 20 Reps
Set 2 - 15 Reps
Set 3 - 15 Reps
Set 4 - 15 Reps


Inward Hammer Curls - 3 Sets
Set 1 - 40lbs x 10 Reps(Each Arm)
Set 2 - 40lbs x 10 Reps
Set 3 - 40lbs x 10 Reps


Tricep Kickbacks - 3 Sets
Set 1 - 25lbs x 15 Reps
Set 2 - 25lbs x 15 Reps
Set 3 - 25lbs x 15 Reps

[mjblossoms]

and you were just training for a year? im green with envy! nice that you'd found what works for ya

[JayAche]

and you were just training for a year? im green with envy! nice that you'd found what works for ya

Appreciate the kind words,

And yep, actually not even a year yet... It'll be a year at the end of September.
Hard to see strength gains while losing weight, but I'm perfectly complacent since I'm not gaining nor losing any strength on my journey.

[JayAche]

Shoulders & Back Friday, August 16th Official - Day 2



▪██▬▬██▪ The Workout ▪██▬▬██▪

Time: 1 hour and 20 Minutes

Lat Pulldown - 4 Sets
Set 1 - 145lbs x 10 Reps
Set 2 - 145lbs x 12 Reps
Set 3 - 145lbs x 12 Reps
Set 4 - 125lbs x 15 Reps


Lateral Raise - 3 Sets
Set 1 - 25lbs x 15 Reps
Set 2 - 25lbs x 15 Reps
Set 3 - 25lbs x 15 Reps


Behind the Neck Shoulder Press - 4 Sets
Set 1 - 105lbs x 15 Reps
Set 2 - 105lbs x 12 Reps
Set 3 - 105lbs x 12 Reps
Set 4 - 105lbs x 10 Reps


Shoulder Raise - 3 Sets
Set 1 - 25lbs x 12 Rep
Set 2 - 25lbs x 12 Reps
Set 3 - 25lbs x 12 Reps


Behind the Neck Lat Pulldowns - 4 Sets
Set 1 - 125lbs x 15 Reps
Set 2 - 125lbs x 15 Reps
Set 3 - 125lbs x 12 Reps
Set 4 - 125lbs x 12 Reps


Bent Over Dumbbell Rows - 4 Sets
Set 1 - 40lbs x 20 Reps
Set 2 - 50lbs x 15 Reps
Set 3 - 60lbs x 12 Reps
Set 4 - 60lbs x 12 Reps


Military Press - 4 Sets
Set 1 - 105lbs x 18 Reps
Set 2 - 105lbs x 15 Reps
Set 3 - 105lbs x 10 Reps
Set 4 - 105lbs x 10 Reps

[JayAche]

Rest Days Saturday/Sunday/Monday Official Days - 3, 4, 5


What's Going On?

It's been a super busy weekend at work with a lot of heavy lifting involved. Also included a ton of shoulder/back usage. Decided with a bunch of onset back pain that i'd take a few days off to enable myself time to pack for school. Moved back up to my uni today, so tomorrow I finally get back into a REAL GYM and can get back to my original workouts!

[robosphere]

Man, this is one pretty log! You do a very nice job.

[JayAche]

Man, this is one pretty log! You do a very nice job.

Thanks man, I appreciate.
Try to keep everything really organized for myself and everyone else following.

[JayAche]

Chest and Triceps Tuesday, August 20th Official - Day 1



▪██▬▬██▪ The Workout ▪██▬▬██▪

Time: 2 Hours

Flat Bench Press - 8 Sets
Set 1 - 135lbs x 14 Reps
Set 2 - 185lbs x 8 Reps
Set 3 - 225lbs x 5 Reps
Set 4 - 255lbs x 5 Reps
Set 5 - 275lbs x 3 Reps
Set 6 - 295lbs x 1 Reps
Set 7 - 185lbs x 14 Reps
Set 8 - 135lbs x 21 Reps


Incline Dumbell Press - 3 Sets
Set 1 - 60lbs x 15 Reps
Set 2 - 60lbs x 12 Reps
Set 3 - 60lbs x 12 Reps


Incline Dumbbell Flies - 3 Sets
Set 1 - 40lbs x 12 Reps
Set 2 - 40lbs x 12 Reps
Set 3 - 40lbs x 12 Reps



Skull Crushers/Close Grip Press (SS) - 3 Sets
Set 1 - 75lbs x 10 Reps x 12 Reps
Set 2 - 75lbs x 12 Reps x 12 Reps
Set 3 - 75lbs x 10 Reps x 12 Reps


Overhead Tricep Extension - 3 Sets
Set 1 - 60lbs x 15 Reps
Set 2 - 60lbs x 12 Reps
Set 3 - 60lbs x 12 Reps


Tricep Extensions - 3 Sets
Set 1 - 90lbs x 15 Reps
Set 2 - 90lbs x 15 Reps
Set 3 - 90lbs x 12 Reps


Cable Flies - 3 Sets
Set 1 - 50lbs x 10 Reps
Set 2 - 50lbs x 10 Reps
Set 3 - 50lbs x 10 Reps



Dips - 4 Sets
Set 1 - 18 Reps
Set 2 - 15 Reps
Set 3 - 15 Reps
Set 4 - 15 Reps


Peck Deck Flies - 3 Sets
Set 1 - 150lbs x 10 Reps
Set 2 - 150lbs x 10 Reps
Set 3 - 150lbs x 10 Reps


Tricep Kickbacks - 3 Sets
Set 1 - 25lbs x 15 Reps
Set 2 - 25lbs x 15 Reps
Set 3 - 25lbs x 15 Reps


Flat Dumbbell Press - 3 Sets
Set 1 - 60lbs x 15 Reps
Set 2 - 60lbs x 15 Reps
Set 3 - 60lbs x 12 Reps


Flat Dumbbell Flies - 3 Sets
Set 1 - 40lbs x 10 Reps
Set 2 - 40lbs x 12 Reps
Set 3 - 40lbs x 12 Reps

Finally was able to hit the university gym again! Ahhh, feels good! Tons of new equipment, such as 5 new squat racks, few new machines, new benches, etc.

Also along with this log I decided its come time to switch up my training. I will now be training;

Chest/Triceps | Back/Shoulders/Arms | Legs/Core | Rest | Chest/Triceps | Back/Shoulders | Legs/Core
For my 7 day plan.

As opposed to my

Chest | Bi's/Tri's | Shoulders/Back | Rest | Chest | Bi's/Tri's | Shoulders/Back
To get legs finally worked in.

Yesterday was my first day working this workout and I have to say... GOD DAMN was I spent by the end of this!

[JayAche]

Back/Shoulders/Bi's Wednesday, August 21st Official - Day 2



▪██▬▬██▪ The Workout ▪██▬▬██▪

Time: 2 Hours

Incline Dumbbell Curls - 3 Sets
Set 1 - 40lbs x 12 Reps
Set 2 - 40lbs x 12 Reps
Set 3 - 40lbs x 12 Reps



Hammer Curls - 3 Sets
Set 1 - 40lbs x 15 Reps
Set 2 - 40lbs x 12 Reps
Set 3 - 40lbs x 12 Reps


Inward Hammer Curls - 3 Sets
Set 1 - 50lbs x 12 Reps
Set 2 - 50lbs x 12 Reps
Set 3 - 50lbs x 12 Reps



Bent over T-Bar Row - 3 Sets
Set 1 - 65lbs x 10
Set 2 - 65lbs x 12
Set 3 - 65lbs x 12


Hack Squat Shrugs - 3 Sets
Set 1 - 135lbs x 20 Reps
Set 2 - 135lbs x 15 Reps
Set 3 - 185lbs x 10 Reps


Closegrip Lat Pulls - 3 Sets
Set 1 - 90lbs x 15 Reps
Set 2 - 110lbs x 12 Reps
Set 3 - 110lbs x 12 Reps


Behind Neck Lat Pulls - 3 Sets
Set 1 - 90lbs x 15 Reps
Set 2 - 110lbs x 12 Reps
Set 3 - 110lbs x 12 Reps



Alternating Cable Curls - 5 Sets
Set 1 - 30lbs x 15 Reps
Set 2 - 40lbs x 12 Reps
Set 3 - 50lbs x 12 Reps
Set 4 - 60lbs x 8 Reps
Set 5 - 40lbs x 20 Reps


Alternating Inward Cable Curls - 3 Sets
Set 1 - 40lbs x 15 Reps
Set 2 - 50lbs x 12 Reps
Set 3 - 50lbs x 12 Reps


Preacher Curls - 3 Sets
Set 1 - 70lbs x 15 Reps
Set 2 - 70lbs x 15 Reps
Set 3 - 70lbs x 15 Reps


Hammer Grip Preacher Curls - 3 Sets
Set 1 - 60lbs x 15 Reps
Set 2 - 60lbs x 15 Reps
Set 3 - 60lbs x 15 Reps


Dumbbell Rows - 3 Sets
Set 1 - 60lbs x 12 Reps
Set 2 - 60lbs x 12 Reps
Set 3 - 60lbs x 12 Reps


Concentration Curls - 3 Sets
Set 1 - 30lbs x 12 Reps
Set 2 - 30lbs x 12 Reps
Set 3 - 30lbs x 12 Reps