My journey to the ultimate physique.

[jdarndt]

My name is John Arndt. I'm 26 years old and have been lifting seriously since January 2010. I lifted inconsistently through high school and some of college, but once I got settled down with a family and my job I needed a hobby to keep me motivated and in shape. I'm 5'8" and currently weigh about 191lbs. with roughly 15% bodyfat (guess). I don't have a show to diet down for, but I'm going to eat around maintenance and just try to get stronger. My current macros are 200P, 50F, and 150C. We will see how that works out and adjust from there. My plan is to use the PHAT template created by Layne Norton. It will be an 8 day cycle: Day 1 Power Back/Chest, Day 2 Power Legs, Day 3 Power Shoulders/Arms, Day 4 Rest, Day 5 Hyp Back/Chest, Day 6 Hyp Legs, Day 7 Hyp Shoulders/Arms, and Day 8 Rest. I'm going to slowly build up to my 5 rep max on power days and then deload with a lower percentage and slowly move back up to break through my previous PR's. Pictures to follow tomorrow. The main reason I wanted to do this journal was to keep myself accountable. I've been a lurker on the boards for quite sometime and wanted to give it a shot. Thanks for following along!

[jdarndt]

I'm going to start with Rack Pulls for my power back exercise and DB bench for my power chest.

Rack Pulls
315 X 5, 3 Sets

DB Bench
100's X 6
105's X 4, X 3,

Rack Chins
BW X 10
BW + 25 X 10, X 8

Cable Flyes
20 X 10
25 X 10

[jdarndt]

Standing Barbell Press
135 X 5
135 X 5
135 X 5

CG Bench
195 X 5
195 X 5
205 X 5

BB Curl
90 X 6
90 X 6
90 X 6

[jdarndt]

Legs Power

Hack Squat
4pps X 6
4pps X 6
4pps X 5

BB SL Deadlift
185 X 6
185 X 5
185 X 6

Lying Leg Press Calves
225 X 10
240 X 8
255 X 8

[jdarndt]

Back / Chest Hyper/Speed work

Rack Pulls
205 X 3 - 6 sets
DB Bench
65 X 3 - 6 sets
Rack Chins
BW X 12, 12
BW + 25 X 8
DB Incline
70 X 14
80 X 11, 10
T-Bar Row
3pps X 14, 12, 10
DB Flyes
40's X 15
45's X 13, 12

[jdarndt]

HIIT/Abs/Stretching

Hyper extensions
BW + 25 X 12, 12

Hanging Leg Raises
X 12, 12

Weighted Ab Machine

70 X 15, 13

7 HIIT Intervals at 15sec/45sec plus 5 min. warm-up and cool down

Weight 190.5

[jdarndt]

BB Shoulder Press
6 Sets of 95 X 3

CGB
6 Sets of 135 X 3

EZ Bar Curls
6 Sets of 65 X 3

Smith Upright Rows
95 X 14,12,12

Cable Rear Delts
17.5 X 15
20 X 12, 10

EZ Bar Skull Crushers
75 X 14,12,11

DB Curls
30's X 12, 10

[jdarndt]

DB Bench
105's X 5, 5, 5

Rack Pulls
335 X 5, 5, 5

Rack Chins
BW + 25 X 10
BW + 35 X 8, 6

Cable Flyes
25 X 10
32.5 X 10

[jdarndt]

Squat
275 X 5, 5, 5

SL DL
205 X 5, 5, 5

Leg Press Calves
270 X 10, 9, 9

[jdarndt]

BB Standing Press
145 X 5, 5, 5

CGBP
205 X 5, 5, 6

EZ Bar Curls
105 X 5
95 X 5
100 X 5

[jdarndt]

Strength/Hyper Workout - 4 days a week.
2 500cal Miss cardio sessions.
150C/50F/200P

Morning Weigh in - 199.5lbs.

Monday - Day 1
Bench 225 X 4 X 4
BB Row 155 X 4 X 4
Smith Military Press
1pps X 4 X 3
Chins BW X 8, 6, 3
Decline CGB 185 X 6 X 3

[jdarndt]

Morning Weigh in - 196lbs.

BB Squats - 275 X 4 X 3
RDL - 185 X 4 X 3
Close-stance Leg Press - 5 pps X 6 X 2
Lying Leg Curl - 110 X 6 X 2
Calf Raises 3 pps X 8 X 4

[jdarndt]

Starting Back Up
I've been training consistently, but diet has been lacking. I weighed in at 206.5 today. I'll be tracking cals and workouts starting tomorrow. Starting macros are 200c/50/f/225p. We will see what happens and go from there. I'll be doing a 9 day split. Chest/Back Power(deadlifts), cardio, Legs Power, Shoulders/Arms Power, cardio, Chest/Back Hyp, Legs Hyp, Shoulders/Arms Hyp, cardio. My main purpose to this journal is to keep myself consistent. I will take pics in a week once bloat is down.