***Tmyracle11: Journey to Big Swole Status***

[jack3d_brah9]

First of all since this is my first workout journal I'd like to give a little background into my training and etc. Ive been lifting since I was about 13 and continued to lift throughout high school while I was on the football team, after I graduated high school I got into quite a slump and had the "I never want to work out again" mentality. Well after about a year of not working out I had packed on some serious pounds and was quickly approaching 250 lbs from around 220 when I graduated high school. I have always been overweight so my goal for the first part of this journal will be primarily cutting down to a low bodyfat for the first time in my life, after that its time to pack on some serious lean muscle.

My workouts for right now will be a 5 day cycle looking like this
Chest/Back
Legs
Off/Cardio
Shoulders
Off/Cardio

I used to do a more standard split but I have decided to switch to this and focus on bigger more compound movements rather than isolation.

Nutrition:
I have 2 weeks left in my current living arrangement where I am not able to cook, for those 2 weeks I will be mainly focusing on getting 1g/lb of protein and keeping calories low besides that. After summer school is over I will have a 2 week break where I will be back home so I will be able to control my food intake a little better, then I move into my new apartment in the fall where I will be able to control everything regarding nutrition.
My diet philosophy for the "cutting" portion of this log will consist of a high protein, moderate fat, low carb breakdown as I have found this is what my body responds to best.

Supplementation:
Right now I will be taking these supplements and they are subject to change as I see fit
ON 100% Whey
AEN Intrabolic
ON OptiMen Multi
Fish Oil
Jack3d
Slim Xtreme

I will not be dosing Slim Xtreme on weekends if I am working out since I will be taking Jack3d for preworkout. On weekdays my workouts will be in the evening so I will take Slim Xtreme first thing in the morning then take Jack3d preworkout later in the evening.


Sorry for the long boring intro but Im ready to kick this thing off and hopefully some people will pop in help to keep me accountable. About to finish a protein shake then head off to work Chest/Back, ill report back with my workout.

[jack3d_brah9]

Ok today I straight up embarrassed myself
I get into the gym (luckily no one else is in there) do a set of warm up push ups then get ready to do some DB bench, I grab the 70's expecting to rep it out easy and I only get 5 barely. I havent hit the gym consistently since the beginning of June and boy did it show today! My strength in my presses went to complete crap, I used to be doing 70,75,80,85 but today went a little something like this:

Chest/Back

DB Bench:
70 x 5
65 x 5
60 x 5
50 x 5
(wtf?!)

Incline DB Flies:
35 x 8
35 x 8
30 x 8
30 x 8

Incline DB Bench:
45 x 5
45 x 5
50 x 5
50 x 5

Flat DB Flies:
30 x 8
30 x 8
30 x 8
30 x 8

Lat Pulldown:
100 x 10
112.5 x 10
112.5 x 10
125 x 8

Rows:
100 x 8
115 x 8
115 x 8
125 x 8

DB Rows:
60 x 8
60 x 8
65 x 8
65 x 8

Overall I felt pretty crap after not being able to press anything, my other lifts were fine I just couldn't press anything today for some reason. I also felt a little light headed and dehydrated about halfway through my workout so I def need to up the water intake. Hopefully I can get my strength back quick cause today was not fun at all haha.

Heres some pics from after my workout to show where Im at:







Diet for today:

Morning: 2 scoops whey in water
Workout (sipping on Intrabolic)
Post workout: 2 chicken breasts, small serving of rice, green beans, squash, and zuccinni
Dinner: Same as post workout
Before Bed: 2 scoops of whey in water, 2 tbsp natty peanut butter

Can't calculate calories because theres no telling what stuff the cafe puts in the food, Im mainly concerned with just getting 150-200g of protein and making sure that Im staying under maintenance for the day. Diet will become better after summer school is over, just focusing on working hard now.

[jack3d_brah9]

Leg Day!

Diet:
Meal 1: Eggs, bacon, salisbury steak patty, bowl of total raisin bran
Meal 2: 2 Scoops of whey in water
Meal 3: Chicken fried steak, mashed potatoes, green beans
Meal 4: 2 Scoops of whey 2 tbsp natty peanut butter

Man I hate eating at a place with no options, like I said just focusing on getting enough protein.

Workout:

Squats:
Warm up - 135x10
225 x 5
245 x 5
275 x 5
285 x 5
295 x 5

Seated Leg Curl:
80 x 10
90 x 10
100 x 10
105 x 10

Leg Extensions:
110 x 10
120 x 10
130 x 10
140 x 10

Calf raises:
220 x 12
230 x 12
240 x 12
250 x 12

Leg Press:
250 x 10
290 x 10
310 x 10
350 x 10


Rest between sets was minimal, I was focused on keeping it an intense get in, do work, get out kind of workout. I dont think I rested more that 90 secs between sets. Ill be walking funny tomorrow for sure, my legs feel like jello especially going to the stairs walking out of the gym. Tomorrow will be an active rest day for sure with some LISS cardio to work out the soreness.

Heres some pics of the wheels post workout, tried to flex but it was damn hard for the quads haha

[jack3d_brah9]

Rest day:

As I predicted my legs felt like crap this morning which is a good sign
Sleep was weird last night, got about 4.5 hours then woke up and tried to go back to sleep but then just ended up getting up at 5am feeling fully rested. I started taking melatonin to help regulate my sleep and I dont know if thats what caused it but it was interesting.

Diet breakdown:
Cals: ~2,180
Protein: ~209g
Carbs: ~159g
Fat: ~82g

Fat was a little higher than I would have liked but turned out pretty good.
Planned on doing cardio today but that was a no go, I just got back from the lab and its 9:45pm here and I still have 2 homework assignments that are due tomorrow. Walking across campus carrying my heavy ass backpack did give me a little low entensity cardio to workout some soreness. Shoulders tomorrow, probably with one of my friends who is a lot more jacked than me so Im sure ill be put through the paces.

[jack3d_brah9]

Shoulders/Arms

I didnt feel like I would get enough work done just doing shoulders so I decided to do some bis and tris as well since I have a rest day before chest/back

Diet:
Meal 1: Lots of eggs and a bowl of total raisin bran
Meal 2: 2 scoops of whey in water
Meal 3: Sweet and sour chicken, rice, egg roll (moderate-small portions)
Meal 4: 2 scoops of whey in water, 2 tbsp natty pb

Workout!

DB Shoulder Press:
45 x 8
50 x 8
50 x 8
50 x 6 (fail)

DB Lateral Raises:
20 x 10
20 x 10
20 x 10

DB Front Raises:
20 x 8
20 x 8
20 x 8

Cable Delt Flies:
17.5 x 10 - 3 sets

Hammer Curls:
30 x 10 - 3 sets

Tricep Press down:
62.5 x 10
50 x 10
50 x 10

Concentration Curls:
25 x 8 - 3 sets

Tricep Rope:
45 x 8 - 3 sets


I felt great during the workout, had tons of energy and could have kept lifting for another hour probably haha. Tomorrow is an off day but I am desperately going to try to get some LISS cardio in, atleast 35 mins worth to get rid of this soreness in my legs.

[jack3d_brah9]

Chest/Back

BB Bench
185x5
195x5
205x5

Incline BB Bench
135x10
145x8
145 x8

Decline BB Bench
115x10
125x10
125x10

Machine Flies
110x8
90x8
90x8
90x8

Lat Pulldown
110x10
125x10
125x10
125x10

Cable Rows
?x10 for 4 sets
(no weight listed just the plates on a scale from 0-20 or something)

Close Grip Pulldowns
110x10
110x10
110x10

I did some other things but I can't remember right now because I'm about to go to bed and I didnt write anything down :/

Diet was good today, tried to keep it low carb cause I went a little crazy yesterday
the only direct carbs i had was a serving of roasted potatoes and a small roll with dinner preworkout. Finally the soreness is gone in my legs just in time for another leg day tomorrow haha.