RHK89 Diet & Training Journal - Team 3DMJ

[RHK89]

How do you go about your deload? I tried 60% 70% then 80% just recently and I feel like I lost some strength.. I used to deload at 50-60% and then go back up to 95-100% the next week and that worked pretty well for me.

To be honest I have no idea at the moment lol. I've emailed my coach about the percentages so I'll let you know what's good when I receive a response.

[Iblamegenetics]

To be honest I have no idea at the moment lol. I've emailed my coach about the percentages so I'll let you know what's good when I receive a response.

Ah, sounds good!

[RHK89]

Ah, sounds good!

I'll be running 85% of my working set weight. So if I was squatting 200 then I would be squatting 170.

[RHK89]

2.7.12 Tuesday Week 9 DELOAD WEEK
Weight: 161.2
Macros: F 69.9/C 360.3/P 180

Workout Chesttttttt

1) Bench Press
145lbs x 5, 4, 6




2) Incline DB Press
45lbs x 6, 6, 6




3) Decline DB Press
50lbs x 6, 6, 6




Nothing too exciting, but I am definitely going to enjoy this week since I need it for gains later on.

[RHK89]

Some randomness for my journal. Thought this gif is hilarious. I'll be uploading my workout later today, but in the meantime I gotta go study .

[jhonari]

Props for the randomness and including all the videos. How are you filming your workouts? Setting a camera down? Are you using an actual camcorder or just a phone? I'm trying to really work on my form so being able to get good footage is something I need to do.

Keep up the good work, and I too have my deload coming up next week I believe, so that'll be interesting. Take it easy.

[RHK89]

Props for the randomness and including all the videos. How are you filming your workouts? Setting a camera down? Are you using an actual camcorder or just a phone? I'm trying to really work on my form so being able to get good footage is something I need to do.

Keep up the good work, and I too have my deload coming up next week I believe, so that'll be interesting. Take it easy.

My iphone camera has surprisingly great quality. I just set it down on a ledge in my gym and let it film. Lol on the gif randomness. I don't know who views this thread, so I was a bit uneasy of the reaction to that :P. I'll soon be uploading my workouts from Thursday and Friday. I've gotten a bit sick and my body has started to hate on me haha. I'm getting all sorts of lower back tightness and I think I tweaked my right lat. I'm glad this stuff is popping up during a deload week, but hopefully I will start feeling better once I hit the rest day which is on Sunday.

[RHK89]

2.8.12 Wednesday Week 9 DELOAD
Weight: 160.8
Macros: F 70.1 C 359.4 P 179.4

Workout: Arms brah

Supinated Rack Chins
BW x 6, 6, 6



Barbell Curl
60lbs x 5
55lbs x 5
45lbs x 6


DB Curls
15lbs x 6, 6, 6


Dips
BW x 5, 5, 5


Rope Pulldown
35lbs x 6, 6, 6


Tricep Kickbacks
10lbs x 6, 6, 6


*Cardio: Bike/Resistance:12/Calories 51/Time: 5 min before workout
Stair Stepper *Occluded Legs/Resistance 10/Time: 10 min after workout/Calories: 113

[RHK89]

2.9.12 Thursday Week 9 DELOAD
Weight: 161.2
Macros: F 70.1 C 360.5 P 179.7

Workout: Back

1) Deadlifts
225lbs x 4, 4, 4


2) Lat Pulldown Machine
100lbs x 6, 6, 6
No vids sorry. Too many people around. I'm technically not supposed to be filming in my gym :P.

3) DB Rows
50lbs x 6, 6, 6


*Cardio: Bike/Resistance: 12/5 mins before workout & 10 mins after workout/Total Calories: 154

[RHK89]

2.10.12 Friday Week 9 DELOAD
Weight: 161.2
Macros F 70.3 C 359.8 P 179.1

Workout: Delts

1) Military Press/OHP
85 x 6, 5, 5

2) Seated Dumbbell Press
40lbs x 6, 6, 6

3) Dumbbell Side Laterals
15lbs x 6, 6, 6

I am pale as F**K lol

[jhonari]

My iphone camera has surprisingly great quality. I just set it down on a ledge in my gym and let it film. Lol on the gif randomness. I don't know who views this thread, so I was a bit uneasy of the reaction to that :P. I'll soon be uploading my workouts from Thursday and Friday. I've gotten a bit sick and my body has started to hate on me haha. I'm getting all sorts of lower back tightness and I think I tweaked my right lat. I'm glad this stuff is popping up during a deload week, but hopefully I will start feeling better once I hit the rest day which is on Sunday.

I gotta try to find a good place to setup my iPhone to film, I've been having a friend record me, but when I need a spot I can't have him do both...and usually when I need a spot is where I would really like to take a look at my form. I know how you're feeling I had some ridiculous muscle knots in my back so I saw a massage therapist and was told to come in for 4 weeks to see if they can help me out (my health insurance is covering this ) and go from there. I may or may not be having my deload coming up this week, just waiting to hear back from Berto about the plan for the week ahead. Keep up the good stuff and thanks for stopping by.

[RHK89]

2.11.12 Friday Week 9 DELOAD
Weight: 161lbs
Macros: F 69.9 C 360.2 P 180.2
Workout - Legs

1) Squats
170lbs x 4, 4, 4

2) Leg Extensions
90lbs x 6, 6, 6

3) Seated Leg Curls
90lbs 6, 6, 6

4) Standing Smith Machine Calf Raises
150lbs x 6, 6, 6

*Cardio: Bike/Resistance:12/Calories 51/Time: 5 min before workout
Stair Stepper *Occluded Legs/Resistance 10/Time: 10 min after workout/Calories: 113

Deloading is finished. I might get a new routine. Peppering my angus for an increase to a daily 400g of carbs

[jhonari]

Deloading is finished. I might get a new routine. Peppering my angus for an increase to a daily 400g of carbs

How'd the deload go? I just got a bump in my carbs too , but im only at 300 now.

[RHK89]

How'd the deload go? I just got a bump in my carbs too , but im only at 300 now.

The deload went great! Very motivated to hit the weights hard. I got a nice macro increase for this week and also got to reformulate the current PHAT routine which I'll be posting this week. The routine isn't that much different, but modified in a way that I think would benefit me at the moment. 400g carbs daily and one less cardio session. Although, I am bummed out that I am limited to only two sessions a week. Oh well... can't complain .

[RHK89]

2.15.12 Wednesday Week 10
Weight: 161.4
Macros: F 70.4 C 399.2 P 180.4

Workout Upper Power

1) Bench Press
150lbs x 4, 4, 5

2) Barbell Row (from the floor)
135lbs x 5, 5, 5

3) Rack Chins
BW x 6, 6, 6

4) OHP
90lbs x 6, 6, 6

5) Close-grip Benchpress
115lbs x 7, 7, 6

6) Chins (bicep emphasis)
BW x 6, 6, 6

Vid of this morning's workout. Enjoy.

[RHK89]

2.16.12 Thursday Week 10
Weight: 161.6
Macros F 70.3 C 400.2 P 179.8

Workout Power Lower

1) Deadlift
235lbs x 5, 5, 5

2) Front Squat
160lbs x 5, 4, 4

3) Standing Smith Machine Calf Raises
165lbs x 6, 6, 5

4) Kneeling Cable Crunches
67.5lbs x 12, 12, 10

Workout Video

[hamiltronj]

Looks like you have a good log coming along here. I am doing the PHAT program now with my prep. Good luck and keep at it.

[RHK89]

Looks like you have a good log coming along here. I am doing the PHAT program now with my prep. Good luck and keep at it.

Thank you sir. I am actually doing a modified 4-day phat split, but I like it so far. I wish you the best during your prep. Is your log in this forum?

[RHK89]

2.18.12 Saturday Week 10
Weight: 161.2
Macros: F 70.3 C 399.4 P 200.3

Workout Upper Hypertrophy

1) DB Bench Press
40lbs x 12, 12, 11

2) Incline Chest Flys
25lbs x 12, 12, 12

3) 1-arm BB Row
30lbs x 12, 12, 10

4) Standing Arnold Press
25lbs x 8, 8, 8

5) Seated Tricep Extension
30lbs x 10, 9, 8

6) Hammer Curls (alternating)
15lbs x 11, 10, 12

Workout Video

[Willgetnice]

Solid journal my fellow 3DMJ'er, subb'd!

[bigryan03]

I remember reading through this the other day and it didnt click who you were haha. Anywho, IN! Oh and nice work on the video updates, a lot of effort being put in up in here.

[RHK89]

Solid journal my fellow 3DMJ'er, subb'd!

Sick. Thanks for stopping by.

I remember reading through this the other day and it didnt click who you were haha. Anywho, IN! Oh and nice work on the video updates, a lot of effort being put in up in here.

Haha. I try my best .

[RHK89]

2.19.12 Sunday Week 10
Weight: 162.8 W...T...F
Macros: F 70.2 C 399.1 P 201.1

Workout Lower Hypertrophy

1) Squats
135lbs x 8, 8, 8

2) RDL
135lbs x 12, 10, 10

3) Leg Extension
90lbs 10, 8, 10

4) Smith Machine Donkey Calf Raises
90lbs x 12, 12, 10

5) Kneeling Cable Crunches
57.5 x 12, 12, 10

*Cardio: Bike/Resistance:12/Calories 51/Time: 5 min before workout
Stair Stepper *Occluded Legs/Resistance 10/Time: 10 min after workout/Calories: 113

Workout Video

[JennLifts]

YOUR log is AWESOME! Loving all the vids man! Keep it up mighty mouse ;-)

[RHK89]

YOUR log is AWESOME! Loving all the vids man! Keep it up mighty mouse ;-)

Haha. Just trying to keep up with you . You're a macro beast!

[RHK89]

A little late on the Valentines but I am definitely feeling soreness in my legs.


Can someone be my gymbro to take the DOMS away? LOL.

[JennLifts]

Haha. Just trying to keep up with you . You're a macro beast!

Our lifts aren't too far off! I feel like I'll be inclined to compete haha.

What are your macros??

[RHK89]

Our lifts aren't too far off! I feel like I'll be inclined to compete haha.

What are your macros??

A little friendly competition . I like! Macros be F 70 C 400 P 200, but might change again this week O.O

[JennLifts]

A little friendly competition . I like! Macros be F 70 C 400 P 200, but might change again this week O.O

I'm guessing from your size that you're gaining? You think they'll change down or up? Not too far off mine!

[RHK89]

I'm guessing from your size that you're gaining? You think they'll change down or up? Not too far off mine!

Yup, trying to make a very long and quality off season! Up I think or keep the same. Brad had me start off with four days of cardio and then we had to knock it down to two days of cardio : (. Kind of bummed about that haha.