TheEmperor's quest to lean and strong

[TheEmperor1]

I'll update background information later, but currently, I am trying to lean a bit out while getting stronger.

155 lbs, 5 ft 7, 15% BF

Workout 1/31/14

Bench 165 8,10,8
Pendalay Row- 110 3x10
Incline Dumbbell Fly 22.5's 3x10
Lat Machine 85 lbs 3x10
Overhead Press 95 8,8,6 (was exhausted!)
Dumbbell Lateral Raises 10 lbs 3x10
Dumbbell Shrugs 40 lbs 3x10

Macros from MyFitnessPal:

2000 Cal
32g Fats
216g Carbs
172g Protein

[AlwaysTryin]

Are fats always that low?

[TheEmperor1]

Are fats always that low?

Nope
!

I actually realized at the end of the day how low it was.

I usually hit 65-85g

[TheEmperor1]

Workout: 1/31/2013

Morning: 1 hour Brisk Walk on Empty Stomach- burned 250 Cal

Close Grip Bench- 135 3x10
EZ Bar Curl- 60 lbs 10 10 9
Cable Tricep Extensions- 50 3x10
Incline Dumbbell Curls- 22.5 10,10,9
Squat 95 3x8 (Haven't squatted in 2 years! Trying to incorporate them back and work on form (I have lower back pain))
Calf Raise 250 3x15
Crunches 3xFailure

Diet: 2000 Cal 170g Protein, 130g Carb, 60g Fat

[TheEmperor1]

2/1/2014 - Rest Day

High Intensity Cardio Session: 10 sets 10 second sprints 1 minute walk

Diet: 2080 Cal, 200g Carbs, 170g Protein, 77g Fats

[TheEmperor1]

2/2/2014 - Rest Day

Brisk Walk 3.5 mph, 55 min, 250 Cal burned

Cheat Day/Super Bowl 2100 Cal 135g Protein 145g Carb 50g Fat

2/3/2014 - Morning Brisk Walk 55 min- 260 Cal burned

Bench Press - 165 - 10,10,9 PR
T-bar- 55- 3x10
Incline Dumbbell Flys- 22.5 3x10
Lat Bar- 85 3x10

Finished workout later on in the day:

Overhead Press- 135- 3,2,2,1 (felt like maxing out)
Lateral Raises 10 lbs- 3x10
Dumbbell Shrugs 45, 3x10
Deadlift- 135- 3x5 (Haven't done in a while, gotta start from scratch and even lower weight to get form right, rounding back too much)




1800 Cal- 165g Protein 145g Carbs 50g Fats

[TheEmperor1]

2/4/2014

Training: (Note: If I work out at home, I am not sure how much my dumbbells weight because they are adjustable. I dont know the bar weights)

Home Workout

Closegrip Bench 135 lbs 3x10
Ez Bar Curls- 3x10
1 dumbbell tricep extensions 3x10
Incline Dumbbell curls- 10,9,7

Squats 100 3x8
Barbell Heel Raise- 170 lbs- 3x15

Diet: 1900 Cal 170g protein, 140g Carb, 80g Fat

*Note* I had 2 In N Out cheeseburgers for lunch =P Made sure to only have Tilapia and Spinach for Dinner + protein shakes

[TheEmperor1]

2/5/2014

Hit everything good today- 1900 Cal 155g Protein , 145g Carb, 85g Fats, all decent food!

Breakfast: 4 eggs + 3 small turkey sausage links
Lunch: Turkey/Cheese Wrap in 100% whole wheat tortilla + Naval Orange
Dinner- Home Made Chipotle Bowl! (Shredded chicken, black beans, homemade guac, moderate cheese)
Snack- Apple + 1 tbs penut butter + protein Shake


Today was a rest day in terms of lifting, but I did a HIIT session: 10 sets 11 sec sprints, 1 minute walk.

[TheEmperor1]

2/6/2014

Some goods and bads today.

Yesterday, I weighed 154.5 lbs in the morning, today 157.5. I did however, start the whole gallon of water a day yesterday so my weight increase should definitely be water weight no?

Also only had 3-4 hours of sleep last night so I decided to postpone my workout until tomorrow and take a rest day today, no big deal, still 4x lifts per week.

Went to my favorite BBQ place and got a BBQ sanwich, I'm considering it kind of a cheat day, the white bread can't be that good for me haha, also ordered a 3/4 lb brisket to go and ate it all! consumed like 1 lb of meat today. Went 100 Cal overboard but went on a 30 minute brisk walk to burn it off.

Macros for the day: 1900 Cal (after Cardio) 200g protein, 120g Carbs, 80g Fats

Keep on Keeping on!

[TheEmperor1]

2/7/2014

Ugh Strength went down a bit I was hoping to finish all reps on the bench:

Bench Press - 165 lbs- 10,10,8
Pendalay Row- 115 lbs- 3x8
Incline Dumbbell Fly- 20 lbs- 3x10
Lat Pulldown- 100 lbs- 10,9,8
Overhead Press- 95 lbs- 3x8
Deadlift- 135 lbs- 3x5
Lateral Raises- 12.5 lbs- 10,10,8
Dumbbell Shrugs- 55 lbs- 3x10

Diet: 1950 Cal 160g Protein 150g Carb 90g Fat not Including 1 hr brisk walk- 260 Cal burned

[AlwaysTryin]

2/6/2014

Some goods and bads today.

Yesterday, I weighed 154.5 lbs in the morning, today 157.5. I did however, start the whole gallon of water a day yesterday so my weight increase should definitely be water weight no?

Also only had 3-4 hours of sleep last night so I decided to postpone my workout until tomorrow and take a rest day today, no big deal, still 4x lifts per week.

Went to my favorite BBQ place and got a BBQ sandwich, I'm considering it kind of a cheat day, the white bread can't be that good for me haha, also ordered a 3/4 lb brisket to go and ate it all! consumed like 1 lb of meat today. Went 100 Cal overboard but went on a 30 minute brisk walk to burn it off.

Macros for the day: 1900 Cal (after Cardio) 200g protein, 120g Carbs, 80g Fats

Keep on Keeping on!

Please tell me you're joking