Starting my own little Journey to godstatus

[alexistheboss]

Right, I am going to try this journal thing out to see if it helps me get organized.

I am going to cut with heavy weights and low reps, lets see how this works out.


Current Stats:
191cm-193cm tall
109-111 kg
20 - 24% fat

Current Lifts:
120kg Bench
130kg Squat
160kg Dead (not good enough form, slight curving at initial lifting phase)



Goal:
12%-13% Fat
125kg Bench
140kg Squat
160kg Dead (good form this time though)



Workout Program revolves around 2 days.
All exercises are carried out the following way:
1-2 sets warm up, 1 set 10reps, 5-7 sets of 3reps. Breaks vary in length, less than 1.5mins max towards last sets, and under .5 mins at the start.

Day 1:
- Squats
- Bench Press
- Bent over Barbell Rows
- Leg Curls
- Bicep Curls standing
- Tricep cable press
- Military press standing

Day 2:
- Deadlifts
- Dips
- Incline dumbell rows
- Leg Extension
- Bicep Curls seated incline
- Tricep Overhead press
- Shoulder raises

Optional Exercises to add:
- Pull Ups
- Calf presses
- Pull Ups
- Seated Rows


Days will be carried out with minimal rest, I am aiming for 5 days a week at least in the gym.



DIET:
For diet, I will be using mainly healthy foods, with 1 large protein shake a day.

Goal: 200g+ Protein, 120g+ Fat, 300g+ Carbs. With around 3500-4000 KCalories/day. (This I will decrease over time maybe, depending on progress).

Food Sample macros:
Protein Shake - 65g Protein, 10g Fat, 30g Carbs, 3g HMB, 7g Creatine, 800mg Multivitamin, 400mg L-Theanine
Chicken in buns - 120g Protein, 40g Fat, 150g Carbs
Noodles+Chicken - 125g Protein, 25-40g Fat, 200g Carbs

and a few various combinations I guess. Some bananas throughout the day and chicken sandwhiches and what not.
Will monitor my eating habbits here.


SUPPLEMENTS I WILL BE USING:
- Protein Powder
- HMB
- Creatine Monohydrate
- Fish Oil
- ZMA
- Multi Vitamin Powder
- L-Theanine Powder
- Electrolyte Powder if necessary, prefer bananas
- Choline Bitartrate if necessary
- Caffeine if necessary
- BCAAs if necessary

Reason for so many: I get them cheap as fck.

[alexistheboss]

DAY 1 - SATURDAY 23/02/2014


Ok so today I did workout 2, but less than was proposed, I did ok I think.

- Deadlifts (120kg)
- Dips (didn't do many, a few sets of 10s)
- Incline dumbell rows (80kg closegrip/mediumgrip)
- Leg Extension (MAX weight)
- Bicep Curls seated incline (Did standing with the EZ curl bar, added 15kg plates to each side)
- Tricep Overhead press (Did tricep extension with 31.5kg)
- Shoulder raises (Did military press with 50kg total)


Diet Today:
Woke up and ate 3 Bananas. Estimated macros: 90g Carbs, 6g Protein, 1g Fat
Had 1 meal of 650g Chicken, 400g Spaghetti, and a sh*t ton of bolognaise sauce. Estimated macros: 190g Protein, 120g Carbs, 45g Fat.
Had 1 protein shake. Estimated macros: 65g Protein, 10g Fat, 30g Carbs

Total today: 261g Protein, 240g Carbs, 56g Fat. around 3000KCalories.
(HUGE fat deficit)

[alexistheboss]

DAY 2 - Sunday 23/02/2014

Rest Day, my back is so tight, legs cramping up from yesterday, ate 2 bananas and about go cook a meal.

[alexistheboss]

Day 3 - Monday 24/02/2014

Gym full all day Rest day again, legs ok now, ate some good stuff

Day 4 - Tuesday 25/02/2014

Ate 3 chicken sanwhiches and 2 ham sandwiches.. Good day so far haha, since then haven't eaten anything, getting ready to do workout 1 and then will cook large meal and have a protein shake.

Trying a pre-workout today called Pulse V4.


Very happy with workout, although I only managed to do 2 exercises hahaha.

I did:

1 set of 60kg squats for 8 reps
1 set of 80kg squats for 8 reps
1 set of 100kg squats for 5 reps
1 set of 110kg for 5 reps
1 set of 120kg for 3 reps
1 set of 130kg for 3 reps
1 set of 140kg for 1 rep
3 sets of 120kg for 3 reps
1 set of 100kg for 7 reps

Then I did Bench press:
1 Set of 60kg for 8 reps
1 set of 80kg for 8 reps
3 sets of 100kg for 5 reps
1 set of 80kg for 6reps and died.. think preworkout ran out or something, or the 140kg squat from before killed my energy.

All I could do, took me 50minutes to do this workout and I can't feel a thing, going to bed after my chicken+spaghetti meal

[alexistheboss]

Day 5 - Wednesday 26/02/2014

Had 2 chicken sandwiches, about to eat a bunch of meatballs and study for a test I have tomorrow, then will go gym at night.

Did some lightweight deadlifts since I was pausing 2-5 secs each rep, and also was using thick bar which was a lot more slippery and hard to grip.

7 Sets of deadlift at 120kg for 3-5reps.
7 Sets of rows using 24kg DBs incline
4 Sets of DB Curls 16kg to failure (10reps ea)
3 Sets of tricep extensions at 31.5kg
5 Sets of DB Raises with 14kg for 7-10reps each

Then ate around 400g of spaghetti with a buttload of sauce.