"Self-Improvement's masturbation. Now self-destruction..." Zewski's Recomp/Bulk

[ErikTheElectric]

Good to see your still here and going strong bro. I would recommend staying away from the scale maybe for the next few days, just to cool off a little bit mentally.

Have a great day man!

[Zewski92]

10/6/11

WORKOUT
Upper (press)

Standing Mil Press
120x7 (PR!)
115x8
110x9

Chins
+45x5
x35x6
+20x7

Bench Press
135x10x5

Pendlay Row
135x10x3

DIET
Cals 2,743
Carbs 338
Fat 72
Protein 197

THOUGHTS
Ok so I decided to switch back to an upper/lower split now that I've upped the cals to a point where I feel like I'll be able to recover properly. If I start to feel too run-down or my lifts start to stall I'll deload for a week. If that doesn't help than I'll up the cals again.

I'm going to let performance dictate my intake and keep myself from weighing myself.

Press is consistently getting better, but I credit this to the fact that I haven't worked on it for a while so there's a lot of catching up for it to do compared to my other lifts.

[Zewski92]

Hey sorry for the lack of updates (to those of you who actually follow this log), I had my exam in biology this weekend so all my time was dedicated to that.

Luckily I got to go to the gym today (and break a PR ), but I'm way to tired to update everything tonight so I'll get around to it tomorrow.

[ErikTheElectric]

Still following as usual mate!

Glad to hear about that PR!

[Zewski92]

10/7-8/11

Basically both of these days were the same

Were spent studying all day for my bio exam (it was brutal), and ate around 2300-2400 cals

[Zewski92]

10/9/11

WORKOUT

Deadlift
315x7,5 (w/straps, but still busted right through my old PR of 310x5)
285x6

Leg Extension
205x8
190x8
175x9
*up on all sets

Calf Raise in Smith Machine
200x12,11,10
*up on these as well

Lying Leg Curls
140x7x2
140x6

Dumbbell Shrug
100x10
*figured I should save this for Upper-body day

Glute-Ham
+25x10,7
*realized I was ****in-around so I stopped it there

DIET

Cals 2,820
Carbs 344
Fats 73
Protein 190

THOUGHTS

So on Friday i got my body-fat tested and I was surprised to find that I'm only at 11.6%bf!

Now the reason I'm surprised is cause I feel like I'm getting a bit fluffier than that and thought I'd be closer to around 15% (ffb kickin in), and this actually makes sense since looking at the results I hold almost all my fat around my lower abs so that's what's giving me that idea. My arms and legs are still pretty lean

This means a couple of things. IM NOT EATING ENOUGH! I don't say this cause I'm dissappointed to find out I'm not fat. It's because according to the Katch-McCardle (sp?) equation my MAINTENANCE is actually around 2650

So for now here's my new cal break down 2400/2900 on/off days this gives me about a weekly intake of 2685 for the week. I'll do this for about a week and see how it turns out.

[Zewski92]

Still following as usual mate!

Glad to hear about that PR!

Thanks for the support bruh

[Zewski92]

10/10/11

WORKOUT

Bench
185x7
175x7x2
*Long time PR BROKEN!!!!!!

Pull-ups
BWx14
BWx7x7
*first set was going for 15, but couldn't quite get it. The rest of the sets of seven were dispersed throughout the workout

Press
100x9
95x9,8
85x8,9
*realized after my first set that 100 was too heavy (was going for 60% of my 1RM)

Power Shrug
315x15,10

Band Pull-aparts
Red Mini: 25x2

THOUGHTS

Great workout today. Blew the roof off of my long-time bench plateau (have been stuck at 185x5 for a while now). Plus I'm liking the volume of pull-ups (forearms had a huge pump all throughout the workout). I'm gonna do a volume day for pull-ups on bench days, and on my other "upper" day I'll do weighted-chins.

DIET

Cals 2,854
Carbs 357
Fats 79
Protein 178

Thoughts on diet: Ok so I know that my "supposed" maintenance is around 2660. But to be honest I just feel like I'm getting fat. I'm curious as to where I stop saying "fat will come, just get strong", and realize I need to reign it in a bit. Oh well, I'm gonna stick with these cals for at least two weeks.

I'm obviously getting stronger, but that doesn't count for much if I'm turning into a fat-**** at the same time.

[NC_Tarheel]

Here's the base template for 5/3/1. I also threw in Juggernaut since I'm a swell guy



5-3-1 Split.xls

Juggernaut Method Base Template.xls

[Zewski92]

Here's the base template for 5/3/1. I also threw in Juggernaut since I'm a swell guy

Haha thanks man, much appreciated!

[Zewski92]

10/12/11

WORKOUT
Barbell Squat:
205 lb x 7
190 lb x 8 x 2

One-legged Leg Press:
180 lb x 8 x 3

Lying Leg Curls:
140 lb x 8,7,6

Standing Barbell Calf Raise:
200 lb x 12,11,9

DIET

Cals 2,803
Carbs 329
Fats 71
Protein 199

[Zewski92]

10/13/11

WORKOUT

Standing Barbell Shoulder Press:
125 lb x 5
115 lb x 7 x2

Chin-Up:
45x5
35x7
25x7

Barbell Bench Press:
145 lb x 10 x2
145 lb x 9
135 lb x 10 , 9

1-Arm Dumbbell Row:
90 lb x 10, 10, 2

DIET

Cals 2,846
Carbs 338
Fats 79
Protein 218