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  1. #1
    Banned MrDink's Avatar
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    Smile MrDink's Workout Journal For Eventual Physique Contest Debut

    Male
    5'9
    147 lbs.
    Around 12-13% bodyfat
    6 years of lifting
    Went from 145 to 220 back to 145.

    Currently on a Push/Pull/Legs/Off/Repeat routine.

    Not really tracking macros as people keep telling me I have an eating disorder and am turning anorexic, so I went to not tracking macros, just making sure to eat at least 120g of protein per day and slightly under 2900 cals or so roughly.

    I will put up pictures sometime this week.

    I plan on stepping on the stage maybe in early 2014 for the first time. I want to get to 165-170 then see where I am at from there. It will be my very first time on the stage. I might do a bodybuilding show instead. Who knows. . . .
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  2. #2
    Banned MrDink's Avatar
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    Tuesday, February 12, 2013

    Push (Chest/Triceps/Shoulders):

    Note: Warm-ups NOT included

    Flat Barbell Bench Press

    155 lbs. x 5
    155 lbs. x 4
    150 lbs. x 5

    Standing Barbell Overhead Press (Just did these yesterday at the end of my last program so I went light)

    95 lbs. x 5
    85 lbs. x 5
    85 lbs. x 5

    Incline Barbell Bench Press

    115 lbs. x 5
    115 lbs. x 5
    115 lbs. x 5

    Dumbbell Side Lateral Raise

    15's x 12
    15's x 12
    15's x 12

    Rope Pushdowns

    72 lbs. x 12
    86 lbs. x 12
    90 lbs. x 12

    Overhead One Arm Dumbbell Extension

    15 lbs. x 12
    25 lbs. x 12
    25 lbs. x 12

    Dumbbell Shrugs

    75's x 12
    75's x 12
    75's x 12

    Rope Cable Crunches (Jim Cordova style)

    90 lbs. x 15
    100 lbs. x 12
    100 lbs. x 15

    Lighter workout today because I did mostly upper the past two days. Tomorrow is Pull then Legs Thursday..
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  3. #3
    Banned MrDink's Avatar
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    Macros::

    cals 2861
    p: 180
    f: 80
    c: 355
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  4. #4
    Shut up and Lift WheyXtend's Avatar
    Join Date: Nov 2010
    Location: New Jersey, United States
    Age: 24
    Stats: 5'9", 189 lbs
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    Originally Posted by MrDink View Post
    Not really tracking macros.
    Originally Posted by MrDink View Post
    Macros::

    cals 2861
    p: 180
    f: 80
    c: 355
    Lolque?


    Looking solid though Dinky dick. Good luck with the show goals, looking forward to seeing this.

    Subbed. mmm
    Original Join Date: 2008

    http://forum.bodybuilding.com/showthread.php?t=161340903
    Follow my progress in my new workout journal (Reps for feedback)

    Work.Hustle.Kill

    "It is better to be feared than loved, if you cannot be both." - Machiavelli

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  5. #5
    Banned MrDink's Avatar
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    Originally Posted by WheyXtend View Post
    Lolque?


    Looking solid though Dinky dick. Good luck with the show goals, looking forward to seeing this.

    Subbed. mmm
    Michael's butt it smells so good, we don't want anymore in our neighborhood.
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  6. #6
    Banned MrDink's Avatar
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    Forgot to log my Pull and Legs workouts on here. I did Pull on 2/13, and Legs on 2/14 with yesterday off.
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  7. #7
    Banned MrDink's Avatar
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    Switched over to a program that Team 3DMJ made for me awhile back. It's 3x per week. I will be doing cardio/abs on 3 off days and one full rest day will complete the week.

    Anywho, here's today's workout:

    Saturday, February 16th, 2013

    Foam roll for 10 minutes
    Stretched for 5 minutes

    Back Squat

    45 lbs. x 15
    95 lbs. x 5
    135 lbs. x 5
    155 lbs. x 3
    165 lbs. x 1
    185 lbs. x 5 (working set #1)
    185 lbs. x 5 (working set #2)
    185 lbs. x 5 (working set #3)
    *Add 5 lbs. next squat workout to working sets*

    Flat Barbell Bench Press

    45 lbs. x 10
    95 lbs. x 5
    135 lbs. x 5
    155 lbs. x 5 (working set #1)
    155 lbs. x 5 (working set #2)
    155 lbs. x 5 (working set #3)
    *Add 5 lbs. to working sets next bench press workout*

    Chin-ups

    BW x 15
    BW + 15 lbs. x 12 (working set #1)
    BW + 15 lbs. x 11 (working set #2)
    BW + 15 lbs. x 10 (working set #3)
    *Add 5 lbs. to working sets during next chin-up workout*

    Oh and I weighed in at 144 lbs. post-workout. Going to completely STOP tracking macros.
    Last edited by MrDink; 02-16-2013 at 09:59 AM.
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  8. #8
    Banned MrDink's Avatar
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    Started PHAT today. Layne Norton made me the split a couple years back.

    Sunday, February 17th, 2013
    Upper Power

    Warm-ups not included

    Barbell Row (6x3@60% of 1RM)

    165 lbs. x 3
    165 lbs. x 3
    165 lbs. x 3
    165 lbs. x 3
    165 lbs. x 3
    165 lbs. x 3

    Lat Pulldown

    108 lbs. x 12
    120 lbs. x 10
    120 lbs. x 10

    Incline Barbell Bench Press (6x3@60% of 1RM)

    115 lbs. x 3
    115 lbs. x 3
    115 lbs. x 3
    115 lbs. x 3
    115 lbs. x 3
    115 lbs. x 3

    Flat Dumbbell Flyes

    35's x 12
    35's x 12
    35's x 12

    Seated Dumbbell Shoulder Press (6x3@60% of 1RM)

    50's x 3
    50's x 3
    50's x 3
    50's x 3
    50's x 3
    50's x 3

    Dumbbell Side Lateral Raises

    15's x 12
    15's x 12
    15's x 12

    Dumbbell Curl

    30's x 10
    30's x 10
    30's x 10

    Straight Bar Triceps Pressdown

    102 lbs. x 12
    102 lbs. x 12
    102 lbs. x 12
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  9. #9
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    Macros:
    Cals: 2840
    P: 180
    C: 327
    F: 90

    Monday, February 18th, 2013
    Lower Power

    Warm-ups not included

    Front Squat (6x3@60% of 1RM)

    155 lbs. x 3
    155 lbs. x 3
    155 lbs. x 3
    155 lbs. x 3
    155 lbs. x 3
    155 lbs. x 3

    Leg Extensions

    180 x 12
    180 x 12
    180 x 12

    Stiff Leg Deadlift (6x3@60% of 1RM)

    145 lbs. x 3
    145 lbs. x 3
    145 lbs. x 3
    145 lbs. x 3
    145 lbs. x 3
    145 lbs. x 3

    Standing Calf Raises

    245 lbs. x 8
    245 lbs. x 8
    245 lbs. x 8

    Seated Calf Raises

    110 lbs. x 10
    130 lbs. x 10
    130 lbs. x 10

    0.75 mile walk to gym
    0.75 mile walk back home
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  10. #10
    Banned MrDink's Avatar
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    Cals: 2610
    P: 180
    F: 90
    C: 270

    Tuesday, February 19th, 2013
    Cardio/Abs

    10 minutes of HIIT intervals on exercise bike (45 seconds light pedaling, 15 seconds all out)
    0.75 mile walk to gym
    0.75 mile walk home

    Weighted Hyperextensions

    BW + 45 lbs. x 12
    BW + 45 lbs. x 12
    BW + 45 lbs. x 12

    Lying Leg raises

    12
    12
    12

    Weighted Decline Sit-ups

    BW + 35 lbs. x 12
    BW + 35 lbs. x 12
    BW + 35 lbs. x 12

    Weighted Russian Twists

    BW + 35 lbs. x 12
    BW + 35 lbs. x 12
    BW + 35 lbs. x 12
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  11. #11
    Banned MrDink's Avatar
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    Finished up a week of PHAT last week with Back/Shoulders Hyper on Wednesday, Legs Hypertrophy on Thursday, and Back/Shoulders Hypertrophy on Friday, and decided I need to start gaining weight, badly. All of my lifts have been dropping substantially. I'm diving into a strength/hypertrophy program from the Workout Programs section called All Pro's. Because of my heart condition, I am limited to the 8+ rep range, so this program is perfect for it.

    Weekly setup will look like this:

    Sunday - Heavy
    Monday - HIIT/Abs
    Tuesday - Medium
    Wednesday - LISS/Abs
    Thursday - Light
    Friday - HIIT/Abs
    Saturday - OFF

    Anywho...


    Sunday, February 24th, 2013

    Cycle #1
    Week #1: 8's
    Heavy Workout

    Warm-ups not included.

    Back Squat

    175 x 8
    175 x 8

    Flat Barbell Bench Press

    145 x 8
    145 x 8

    Barbell Row

    155 x 8
    155 x 8

    SLDL

    155 x 8
    155 x 8

    Standing Barbell Military Press

    95 x 8
    95 x 8

    Standing Calf Raises

    235 x 8
    235 x 8

    Barbell Curl

    75 x 8
    75 x 8
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  12. #12
    Banned MrDink's Avatar
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    cals 2830
    p: 165
    f: 95
    c: 328


    Monday, February 25th, 2013
    Lower A
    Warm-ups NOT included

    Deadlifts (did SLDL yesterday so I went light working on form)

    185 x 12
    185 x 12

    Front Squat (back squatted yesterday so I went light)

    115 x 12
    135 x 10
    115 x 12
    115 x 12
    115 x 12

    Lying Leg Curl

    55 x 15
    65 x 12
    75 x 12
    75 x 10
    65 x 12

    Seated Calf Raises

    110 x 12
    110 x 12
    110 x 12

    Dumbbell Curl

    30's x 10
    30's x 10
    30's x 10

    Barbell Wrist Curl

    65 x 12
    75 x 12
    75 x 12
    Last edited by MrDink; 02-25-2013 at 07:28 PM.
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  13. #13
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    cals 2830
    p: 165
    f: 95
    c: 328

    Tuesday, February 26th, 2013
    Upper A
    Warm-ups NOT included

    Flat Barbell Bench Press

    150 x 8
    150 x 8
    145 x 7

    Barbell Row

    165 x 8
    155 x 8
    145 x 8

    Incline Barbell Bench Press

    115 x 12
    120 x 10
    115 x 10

    Lat Pulldown

    108 x 12
    120 x 10
    108 x 10

    Straight Bar Cable Curl

    94 x 12
    94 x 12

    Overhead Triceps Rope Extension

    74 x 15
    82 x 12

    2 sets of Hanging Leg Raises
    2 sets of Weighted Rope Cable Crunches
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  14. #14
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    Weight: 145 lbs.
    + 10 carbs added every Monday.

    cals 2830
    p: 165
    f: 95
    c: 328

    Thursday, February 28th, 2013
    Lower
    Warm-ups NOT included

    Foam Rolled + used golf ball (just ordered a lacrosse ball) to stretch. Also did DeFranco's Agile 8 before my workout.

    Back Squat

    185 x 8
    185 x 8
    175 x 7

    SLDL

    165 x 8
    165 x 8
    155 x 8

    Leg Press

    3x12

    Lying Leg Curl

    3x12

    Standing Calf Raise

    4x8

    Seated Calf Raise

    3x12

    3/4 mile walk to the gym and 3/4 mile walk back home
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  15. #15
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    Tuesday, March 5th, 2013
    Medium Pull

    Warm-ups NOT included.

    Sumo Deadlift

    225 x 7 @ 9.5 RPE
    -5%: 215 x 10 @ 9.5 RPE

    Barbell Row

    135 x 12
    140 x 12
    140 x 12

    Wide Grip Lat Pulldown

    108 x 10
    120 x 10
    108 x 10
    108 x 10
    108 x 10

    Dumbbell Curl

    30's x 10
    30's x 9
    30's x 8 Dropset: 25's x 5, 20's x 3, 15's x 3
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  16. #16
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    Thursday, March 7th, 2013
    Heavy Lower

    Warm-ups NOT included.

    Back Squat

    205 x 5 @ 9 RPE
    -7% back off
    190 x 5 @ 9
    190 x 4 @ 9
    190 x 3 @ 9
    190 x 3 @ 9
    190 x 3 @ 9

    Lying Leg Curls

    3x12

    Leg Press

    3x12

    Seated Calf Raises

    3x12

    3/4 mile walk to the gym and 3/4 mile walk home
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  17. #17
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    Age: 27
    Stats: 5'9", 147 lbs
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    Friday, March 8th, 2013
    Light Push

    Warm-ups NOT included.

    Incline Barbell Bench Press

    115 x 15 @ RPE 10
    115 x 12 @ RPE 10
    115 x 10 @ RPE 10
    115 x 10 @ RPE 10

    Standing Barbell Military Press

    65 x 15 @ RPE 10
    65 x 13 @ RPE 10
    65 x 10 @ RPE 10
    65 x 10 @ RPE 10
    65 x 8 @ RPE 10

    Weighted Dips

    3x10

    Dumbbell Side Laterals

    3x12

    Triceps Rope Pushdown

    3x12

    Weighted Rope Cable Crunches

    3x12

    Roman Chair Knee Raises

    3x12

    Weighted Decline Sit-ups

    2x10

    Hanging Leg Raises

    2xfailure

    3/4 mile walk to the gym and 3/4 mile walk home
    Last edited by MrDink; 03-08-2013 at 03:02 PM.
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  18. #18
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    Age: 27
    Stats: 5'9", 147 lbs
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    Saturday, March 9th, 2013
    Light Pull

    Warm-ups NOT included.

    Barbell Row

    135 x 15 @ 10
    135 x 12 @ 10
    135 x 10 @ 10
    135 x 10 @ 10
    135 x 8 @ 10

    Weighted Chin-Ups

    3x10

    Wide Grip Lat Pulldown

    3x10

    Straight Bar Cable Curl

    3x12

    Weighted Back Extensions

    3x12

    3/4 mile walk to the gym and 3/4 mile walk home
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  19. #19
    Banned MrDink's Avatar
    Join Date: Jan 2013
    Age: 27
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    Monday, March 11th, 2013
    Medium Lower

    Warm-ups not included.

    Back Squat

    175 x 10 @ 9.5
    -5% Back-Off:
    165 x 10 @ 9.5
    165 x 10 @ 9.5
    165 x 8 @ 9.5
    165 x 8 @ 9.5

    Lying Leg Curl

    3x10

    Leg Press

    3x12

    Standing Calf Raises

    3x12

    Seated Calf Rises

    3x12

    Cable Crunches

    2x12

    Roman Chair Knee Raises

    2x12

    3/4 mile walk to the gym and 3/4 mile walk home
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  20. #20
    Banned MrDink's Avatar
    Join Date: Jan 2013
    Age: 27
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    Posts: 1,032
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    Tuesday, March 12th, 2013
    Heavy Push

    Warm-ups not included.

    Incline Barbell Bench Press

    145 x 3 @ 9
    -5% Back-Off:
    135 x 3 @ 9
    135 x 3 @ 9
    135 x 3 @ 9
    135 x 3 @ 9

    Standing Barbell Military Press

    100 x 3 @ 9
    -7% Back-Off:
    90 x 3 @ 9
    90 x 3 @ 9
    90 x 3 @ 9

    Weighted Dips

    3x10

    Dumbbell Side Lateral Raise

    3x12

    V-Bar Triceps Pushdown

    3x10

    Hanging Leg Raises

    2xfailure

    Weighted Decline Sit-Up

    2x12

    3/4 mile walk to the gym and 3/4 mile walk home
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  21. #21
    Banned MrDink's Avatar
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    Age: 27
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    Wednesday, March 13th, 2013
    Light Pull

    Warm-ups NOT included.

    Barbell Row

    140 x 15 @ 10
    140 x 12 @ 10
    140 x 10 @ 10
    140 x 10 @ 10

    Weighted Chin-Ups

    3x10

    Wide Grip Lat Pulldown

    3x10

    Dumbbell Curl

    3x10 (last set was a dropset)

    Weighted Back Extensions

    3x12

    3/4 mile walk to the gym and 3/4 mile walk home
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