MrDink's Workout Journal For Eventual Physique Contest Debut

[MrDink]

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. . . .

[MrDink]

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..

[MrDink]

Macros::

cals 2861
p: 180
f: 80
c: 355

[WheyXtend]

Not really tracking macros.

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

[MrDink]

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.

[MrDink]

Forgot to log my Pull and Legs workouts on here. I did Pull on 2/13, and Legs on 2/14 with yesterday off.

[MrDink]

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.

[MrDink]

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

[MrDink]

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

[MrDink]

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

[MrDink]

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

[MrDink]

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

[MrDink]

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

[MrDink]

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

[MrDink]

I keep forgetting to update this thing.

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

[MrDink]

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

[MrDink]

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

[MrDink]

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

[MrDink]

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

[MrDink]

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

[MrDink]

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