My name is Rob and I've recently signed up to work with Team 3DMJ, specifically with coach Brad Loomis. I'm looking forward to seeing what types of changes I can make to my physique over these next 16 weeks. All are welcome to comment in this thread and I would be happy to answer any questions as well. Diet and Training are in the attachment.
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12-08-2011, 04:55 PM #1
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1494
RHK89 Diet & Training Journal - Team 3DMJ
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12-08-2011, 05:05 PM #2
- Join Date: Apr 2008
- Location: Portola, California, United States
- Age: 52
- Posts: 3,673
- Rep Power: 2998
Call me subscribed and lurking
Brad J Loomis RKC
TEAM AST SPORTS SCIENCE
www.healthybodiesfitness.com
WNBF Pro Bodybuilder
100% Natural Bodybuilding
www.3DMUSCLEJOURNEY.COM
http://www.3dmusclejourney.com/team-3dmj-brad-loomis.php
2011 Prep Journal
http://forum.bodybuilding.com/showthread.php?t=126210633
"As long as we honor God, nothing is impossible NOTHING!" - Facing the Giants
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12-08-2011, 05:11 PM #3
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12-08-2011, 06:22 PM #4
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12-08-2011, 07:02 PM #5
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12-09-2011, 05:30 AM #6
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12-09-2011, 07:09 AM #7
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12-09-2011, 07:14 AM #8
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12-09-2011, 04:15 PM #9
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12-10-2011, 07:27 AM #10
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1494
12.10.11
Weight: 158.8
It looks like I lost almost a pound over night and it's most likely due to an extra 2 hours of sleep. I feel a bit beat up today even though yesterday's workout was on the light side for a power workout. Today is a rest day for me so I'll be trying to shoot for theses macros: F 60, C 150, P200.
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12-11-2011, 06:35 PM #11
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12-12-2011, 05:09 PM #12
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12-12-2011, 05:12 PM #13
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12-14-2011, 05:33 PM #14
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12-16-2011, 04:01 PM #15
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1494
12.15.11 - 12.16.11
12/15 Weight: 157.6 Workout: Power Upper
12/16 Weight: 157 Workout: Power Lower
I caught a cold or something. I'm not one to complain about colds but sometimes one of my ears gets clogged from blowing my nose to much. Not being able to hear out of one ear drives me NUTS. Workout details are in the excel sheets and since my weight hasn't been moving much (actually dropping) I'll be consuming a little more carbs starting tomorrow .
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12-20-2011, 07:42 PM #16
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1494
12/17 Weight: 156.8
12/18 Weight: 156.6
Workout: Hyper Upper
1) Incline BB Bench Press
120lbs x 10
115lbs x 8
95lbs x 8
2) 1-arm BB Rows
30lbs x 12, 12, 12
3) Supinated Rack Chins
BW + 5 x 12
BW x 9, 6
4) Side Lateral Flys
10lbs x 12, 12, 12
5) Tricep Pressdowns
30lbs x 12, 12, 12
6) Alternating DB Curls
15lbs x 12, 10, 8
*Cardio: Bike/Resistance: 11/5 mins before workout & 10 mins after workout/Total Calories: 139
12/19 Weight: 156.5 (Scale at parent's house)
Workout: Hyper Lower (Local LA Fitness)
1) Deadlift
240lbs x 5, 5, 5
2) Front Squats
120lbs x 10, 10, 10
3) Seated Leg Curl Machine
95lbs x 10, 10, 8
4) Donkey Calf Raises on Smith Machine
75lbs x 12, 12, 12
5) Ab Machine
105lbs x 12, 12, 10
*Cardio: Bike/Resistance:8/Calories 46/Time: 5 min before workout
Bike *Occluded Legs/Resistance 6/Time: 10 min after workout/Calories: 85
12/20 Weight: 157 (Scale at parent's house)
Everything is pretty much sore today, especially my back and hamstrings. I still have a cold, but it's not really bothering me. My macros on low days have been changed to F:60/C:225/P:200 with my refeeds still unchanged. I spent most of my time today walking around the King of Prussia mall for some last minute Christmas gifts.
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12-22-2011, 03:02 PM #17
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1494
12/21/11 Weight: 156
12/22/11 Weight: 156.5 (Scale at parent's house)
Workout: Power Upper (At local LA fitness)
1) Barbell Bench Press
155lbs x 5, 5, 5
2) Pendlay Row
125lbs x 6, 6, 6
3) Seated Machine
125lbs x 6, 5, 5
4) Military Press
85lbs x 6, 6, 6
5) Modified Skull Crushers
50lbs x 6, 6, 6
6) Barbell Curls
75lbs x 6
70lbs x 5, 4
*Cardio: Bike/Resistance: 9, 8/5 mins before workout & 10 mins after workout/Total Calories: 144
Nutrition: F - 39.7/C - 326.2/P - 204.9
Spent the day looking up local gyms that would be open on Christmas and I was fortunate enough to find one. Unfortunately, I had to fork over 25 dollars for a week pass in order for me to get an access card to get in on Sunday. I have to remind myself to take it easy on the Arctic Zero ice cream :P. Having two pints starts making me a bit gassy for the rest of the day, but I'm so addicted to the coffee flavor which is only sold around my parent's house. Weight is still holding steady which is a good thing I guess.
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12-23-2011, 07:58 PM #18
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1494
12/23/11
Weight: 156.5 (Scale at parent's house)
Workout: Lower Power (At local gym, Horsham Fitness Club)
Cardio: Bike/Resistance: 12/Time: 5 min./Calories: 47
1) BB Squat
180lbs x 5, 5, 5
2) RDL
175lbs x 6, 6, 6
3) Smith Machine Standing Calf Raise
140lbs 6, 6, 6
4) Kneeling Cable Crunches
80lbs x 12, 12, 12
Cardio: Bike *Occluded/Resistance: 10/Time: 10 min./Calories: 74
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12-24-2011, 08:30 AM #19
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12-25-2011, 05:03 PM #20
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1494
12.25.11
Weight: 157.5 (Scale at parent's house)
Workout: Upper Hyper (At Horsham Fitness Club)
Cardio: Bike/Resistance: 12/Time: 5 min./Calories: 46
1) Incline Bench Press
120lbs x 10
115lbs x 10
95lbs x 9
2) 1-arm BB Row
35lbs x 12, 12, 12
3) Supinated Rack Chins
BW+10 x 10
BW x 9
BW x7
4) Side lateral Flys
15lbs x 12, 12, 12
5) Tricep Pressdown
35lbs x 12, 12, 12
6) Dumbbell Curls *alternating
20lbs x 12
15lbs x 12, 12
Cardio: Bike/Resistance: 12/Time: 10 min./Calories: 91
Merry Christmas!
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12-27-2011, 05:17 PM #21
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1494
12.26.11
Weight: 156.5 (Scale at parents house)
Workout: Hyper Lower (Local LA Fitness)
1) Deadlift
245lbs x 5, 5, 5
2) Front Squats
125lbs x 12, 10, 9
3) Seated Leg Curl Machine
95lbs x 12, 10, 8
4) Donkey Calf Raises on Smith Machine
85lbs x 12, 12, 12
5) Ab Machine
110lbs x 12, 10, 8
*Cardio: Bike/Resistance:11/Calories 51/Time: 5 min before workout
Bike *Occluded Legs/Resistance: 6/Time: 10 min after workout/Calories: 75
12.27.11
Weight: 159 (Scale at parent's house)Last edited by RHK89; 12-27-2011 at 06:11 PM.
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12-28-2011, 03:55 PM #22
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12-29-2011, 03:06 PM #23
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1494
12.29.11
Weight 157.5 (Scale at parent's house)
Workout: Power Upper (At local LA fitness)
1) Barbell Bench Press
160lbs x 5, 4, 4
2) Pendlay Row
125lbs x 6, 6, 6
3) Seated Machine (Different Machine than last week since the machine I was using broke)
135lbs x 6, 6, 6
4) Military Press
90lbs x 6, 6, 6
5) Modified Skull Crushers
55lbs x 6, 6, 6
6) Barbell Curls
80lbs x 6
75lbs x 5
70lbs x 4
*Cardio: Bike/Resistance: 9/5 mins before workout & 10 mins after workout/Total Calories: 156
Macros: F: 40.2/C: 330/P: 200.4
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12-30-2011, 03:14 PM #24
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1494
12.20.11
Weight: 158.5 (Scale at parent's house)
Workout: Power Lower (At local LA Fitness)
Cardio: Bike/Resistance: 9/Time: 5 min./Calories: 52
1) BB Squat
185lbs x 4, 5, 5
2) RDL
180lbs x 6, 6, 6
3) Smith Machine Standing Calf Raise
145lbs 6, 6, 6
4) Kneeling Cable Crunches
90lbs x 12, 8, 8
Cardio: Bike *Occluded/Resistance: 6/Time: 10 min./Calories: 75
Macros: F: 60/C: 260.1/P: 200.1
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12-30-2011, 06:36 PM #25
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01-01-2012, 07:27 PM #26
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1494
12.31.11
Weight: 157.5 (Scale at parent's house)
Macros: F: 64.3/C: 264.2/P: 200.4
1.1.12
Weight: 159.2
Macros: F: 40.3/C: 325.5/200.3
Workout: Upper Hyper
Cardio: Bike/Resistance: 12/Time: 5 min./Calories: 51
1) Incline Bench Press
120lbs x 8, 8, 6
2) 1-arm BB Row
40lbs x 12, 12, 12
3) Supinated Rack Chins
BW + 10 x 8
BW x 8, 8
4) Side lateral Flys
20lbs x 8, 8, 8
5) Tricep Pressdown
37.5lbs x 12, 12, 10
6) Dumbbell Curls *alternating
25lbs x 8
20lbs x 7
15lbs x 9
Cardio: Bike/Resistance: 12/Time: 10 min./Calories: 102
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01-01-2012, 07:29 PM #27
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01-01-2012, 07:30 PM #28
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01-04-2012, 06:25 PM #29
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1494
1.2.12 Monday
Weight: 159.2
Macros: F: 55.4/C: 301.7/P: 200.8
Workout: Hyper Lower (Local LA Fitness)
1) Deadlift
250lbs x 5, 4, 4
2) Front Squats
130lbs x 9, 8, 8
3) Seated Leg Curl Machine
95lbs x 12, 10, 10
4) Donkey Calf Raises on Smith Machine
90lbs x 12, 12, 12
5) Ab Bench
10lbs x 12, 12, 10
*Cardio: Bike/Resistance:12/Calories 51/Time: 5 min before workout
Bike *Occluded Legs/Resistance: 10/Time: 10 min after workout/Calories: 84
1.3.12 Tuesday
Weight: 160
Macros: F: 55/C: 299.3/P: 202
1.4.12 Wednesday
Weight: 161.2
Macros: F: 55.3/C: 299.8/P: 200.6
As of Sunday, we've started to change up my macros. Now I will be shooting for 55g fat, 300g of carbs, and 200 grams of protein. On my higher days I will be upping my carbs to 350. Weight has been increasing as of Sunday, and I am still sore from Sunday's workout .
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01-05-2012, 01:39 AM #30
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