1.5/12
Weight 161.2
Workout: Power Upper
1) Barbell Bench Press
165lbs x 4, 3, 3
2) Pendlay Row
135lbs x 6, 6, 5
3) Seated Machine
130lbs x 6, 5, 5
4) Military Press
95lbs x 5, 4, 4
5) Modified Skull Crushers
60lbs x 6, 6, 6
6) Barbell Curls
85lbs x 2 (FAIL...smh)
75lbs x 4
70lbs x 4
*Cardio: Bike/Resistance: 9/5 mins before workout & 10 mins after workout/Total Calories: 154
Macros: F: 55.1/C: 350.9/P: 199.7
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01-05-2012, 06:30 PM #31
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1493
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01-05-2012, 06:32 PM #32
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01-10-2012, 05:28 PM #33
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1493
1.6.12 Friday
Weight: 159.6
Workout: Lower Power
Cardio: Bike/Resistance: 12/Time: 5 min./Calories: 51
1) BB Squat
190lbs x 4, 3, 3
2) RDL
185lbs x 6, 5, 5
3) Smith Machine Standing Calf Raise
150lbs 6, 6, 6
4) Kneeling Cable Crunches
67.5 x 10, 10, 10
Cardio: Bike *Occluded/Resistance: 10/Time: 10 min./Calories: 84
Macros: F: 42.8/C: 285.8/P: 182.7 (F'ed up the macros b/c of an illness)
I woke up with a terrible bloated feeling in my stomach and the day went downhill very quickly. I proceeded to do my usual by drinking my morning coffee and almost passed out for some reason. At this point my stomach started to really hurt and I felt extremely nauseous. I'm pretty stubborn and said F it and went to the gym. The workout was was pretty intense, and I'm not talking about the weightlifting aspect of it lol. I felt nauseated the whole time, but I just powered through and got my workout done.
After I got done my workout, I got some food down, but then felt extremely bloated to the point of wanting to throw up. The rest of the day was just me struggling to get down food with the constant feeling of throwing up. Then at night I started to get chills and then started having a fever of 102. Then I basically passed out in pain and woke up the next morning still bloated but with no fever.
1.7.12 Saturday
Weight: 160.2
Macros: F: 55/C: 300.8/P: 200.6
My diet consisted of poptarts and whey shakes. I was still feeling extremely bloated and nauseated.
1.8.12 Sunday
Weight: 162
Macros: F: 55.3/C: 349/P: 199.3
Again, diet was poptarts and whey shakes lol. My bloating has still not gone away, and I literally get full after eating a package of poptarts W T F.
1.9.12 Monday
Weight: 161.6
Macros: F: 54.7/C: 295.1/P: 192.7
I'm feeling a little better today and don't get as bloated, but I haven't had a bowel movement since Friday smh. I feel like all this food I ate is sitting in my intestines. Needless to say I am not a happy camper at the moment.
1.10.12 Tuesday
Weight: 162.2
Macros: F: 54.2/C: 295.3/P:199.9
I think I am very close to being back to normal. I am no longer feeling bloated, but I still haven't had a bowel movement. 5 days worth of constipation ftl. Terrible weekend was TERRIBLE.
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01-10-2012, 05:31 PM #34
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01-12-2012, 05:05 PM #35
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1493
1.11.12
Weight: 163.2
I was still very bloated and constipated
1.12.12
Weight: 159
Workout: Power Upper
1) Barbell Bench Press
165lbs x 5, 4, 4
2) Pendlay Row
140lbs x 5, 4, 4
3) Seated Machine
135lbs x 6, 5, 5
4) Military Press
95lbs x 6, 5, 2
5) Modified Skull Crushers
65lbs x 6, 6, 6
6) Barbell Curls
80lbs x 3
75lbs x 4
70lbs x 4
*Cardio: Bike/Resistance: 9/5 mins before workout & 10 mins after workout/Total Calories: 154
Macros: F: 54.7/C: 295.3/P: 178.7
I'm finally not constipated anymore haha.
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01-13-2012, 07:14 PM #36
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1493
1.13.12
Weight: 158.4
Workout: Lower Power
Cardio: Bike/Resistance: 12/Time: 5 min./Calories: 51
1) BB Squat
190lbs x 5, 4, 5
2) RDL
190lbs x 6, 5, 5
3) Smith Machine Standing Calf Raise
160lbs 6, 6, 6
4) Kneeling Cable Crunches
67.5 x 12, 12, 10
Cardio: Bike *Occluded/Resistance: 10/Time: 10 min./Calories: 84
Macros: F: 55.2/C: 293.9/P: 182.7
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01-16-2012, 07:25 PM #37
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1493
1.14.12 Saturday
Weight: 157.8
Macros: F: 55.2/C: 294.6/P: 182.2
1.15.12 Sunday
Weight: 158.2
Macros: F: 55/C: 295.4/P: 180.3
Workout: Hyper Upper
1) Incline BB Bench Press
125lbs x 8, 8, 7
2) 1-arm BB Rows
50lbs x 12, 12, 10
3) Supinated Rack Chins
BW + 15 x 8
BW + 10 x 8
BW + 5 x 8
4) Side Lateral Flys
20lbs x 10, 8, 8
5) Tricep Pressdowns
40lbs x 10
38.75lbs x 10, 8
6) Alternating DB Curls
25lbs x 8
20lbs x 8
15lbs x 12
*Cardio: Bike/Resistance: 12/5 mins before workout & 10 mins after workout/Total Calories: 153
1.16.12 Monday
Weight: 158.6
Macros: F: 60/C: 330/P: 179
Workout: Hyper Lower (Local LA Fitness)
1) Deadlift
255lbs x 5, 4, 4
2) Front Squats
135lbs x 9, 8, 8
3) Seated Leg Curls
100lbs x 12, 11, 10
4) Smith Machine Donkey Calf Raises
100lbs x 12, 12, 12
5) Ab Bench
15lbs x 12, 10, 8
*Cardio: Bike/Resistance:12/Calories 51/Time: 5 min before workout
Stair Stepper *Occluded Legs/Resistance 6/Time: 10 min after workout/Calories: 10
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01-19-2012, 05:42 PM #38
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1493
1.17.12
Weight: 158.2
Macros: F: 59.5/C: 334/P:180.2
1.18.12
Weight: 160.4
Macros: F: 60.3/C: 330.1/P: 180.6
1.19.12
Weight: 160
Macros: F: 60/C: 331.2/P: 179.4
Workout: Power Upper
1) Barbell Bench Press
170lbs x 4, 4, 3
2) Pendlay Row
140lbs x 6, 4, 5
3) Seated Machine
140lbs x 6, 5, 5
4) Military Press
100lbs x 5
95lbs x 6, 5
5) Modified Skull Crushers
70lbs x 5, 6, 6
6) Barbell Curls
75lbs x 4, 4
70lbs x 4
*Cardio: Bike/Resistance: 9/5 mins before workout & 10 mins after workout/Total Calories: 154
Since June of 2011 I have been going through the whole med school application process applying to a total of 25 schools. I have received one interview so far and that was at Penn State. Today I received a decision and they have decided to put me on hold. I was really hoping to get in, so I am feeling a bit down. On a positive note, I am thankful to even get an interview and that I still have a slight chance to get accepted. However, I know what I need to improve upon if worse comes to worst and I don't get in anywhere. Now I'm just preparing myself for the mental butt hurt of prepping a second time to improve my MCAT score which is my weakest attribute as a medical school applicant.
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01-19-2012, 11:01 PM #39
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01-20-2012, 08:48 PM #40
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1493
1.10.12 Friday
Weight: 158.2
Workout: Power Lower
Cardio: Bike/Resistance: 12/Time: 5 min./Calories: 51
1) BB Squat
1905lbs x 5, 5, 5
2) RDL
195lbs x 6, 6, 5
3) Smith Machine Standing Calf Raise
165lbs 6, 6, 6
4) Kneeling Cable Crunches
68.75 x 12, 12, 10
Cardio: Stair Stepper *Occluded/Resistance: 8/Time: 10 min./Calories: 91
Macros: F: 59.9/C: 330.2/P: 180.3
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01-21-2012, 12:08 AM #41
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01-24-2012, 05:02 PM #42
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1493
10.21.12 Saturday
Weight: 159.6
Macros: F: 59.6/C: 346.5/P: 171.7
10.22.12 Sunday
Weight: 160.2
Macros: F: 60/ C: 330.8/P:180.1
Workout: Hyper Upper
1) Incline BB Bench Press
125lbs x 9, 8, 7
2) 1-arm BB Rows
55lbs x 10, 10, 10
3) Supinated Rack Chins
BW + 20 x 8
BW + 15 x 8
BW + 10 x 7
4) Side Lateral Flys
20lbs x 10, 8, 8
5) Tricep Pressdowns
40lbs x 12
38.75lbs x 10, 10
6) Alternating DB Curls
25lbs x 9
20lbs x 9, 8
*Cardio: Bike/Resistance: 12/5 mins before workout & 10 mins after workout/Total Calories: 153
1.23.12 Monday
Weight: 160
Macros: F: 70.3/C: 359.8/P: 180.3
Workout: Hyper Lower
1) Deadlift
260lbs x 4, 4, 3
2) Front Squats
135lbs x 10, 8, 8
3) Seated Leg Curls
105lbs x 12, 10, 9
4) Smith Machine Donkey Calf Raises
105lbs x 12, 10 10
5) Ab Bench
15lbs x 12, 10, 8
*Cardio: Bike/Resistance:12/Calories 51/Time: 5 min before workout
Stair Stepper *Occluded Legs/Resistance 8/Time: 10 min after workout/Calories: 94
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01-30-2012, 03:11 AM #43
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01-30-2012, 03:14 AM #44
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1493
1.26.12 Thursday
Weight: 161.6
Macros: F: 69.9/C: 360/P: 180
Workout: Power Upper
1) Barbell Bench Press
170lbs x 4, 4, 4
2) Pendlay Row
145lbs x 4
140lbs x 6, 6
3) Seated Machine
145lbs x 5,
140lbs x 5, 5
4) Military Press
100lbs x 6, 5
95lbs x 6
5) Modified Skull Crushers
80lbs x 6, 5, 5
6) Barbell Curls
75lbs x 4, 4
70lbs x 4
*Cardio: Bike/Resistance: 9/5 mins before workout & 10 mins after workout/Total Calories: 154
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01-30-2012, 03:17 AM #45
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1493
1.27.12 Friday
Weight: 161
Macros: F: 70.4/C: 360.1/P: 181
Workout: Power Lower
Cardio: Bike/Resistance: 12/Time: 5 min./Calories: 51
1) BB Squat
195lbs x 5
200lbs x 4, 3
2) RDL
200lbs x 6, 6
195lbs x 5
3) Smith Machine Standing Calf Raise
170lbs x 6, 6, 6
4) Kneeling Cable Crunches
70lbs x 12, 10
68.75 x 10
Cardio: Stair Stepper *Occluded/Resistance: 10/Time: 10 min./Calories: 113
Macros: F: 59.9/C: 330.2/P: 180.3
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01-30-2012, 03:20 AM #46
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1493
1.28.12 Saturday
Weight: 161
Macros: F: 70.1/C: 361.7/P: 181.7
1.29.12 Sunday
Weight: 162.4
Macros: F: 69.7/C: 360.3/P: 180.3
Workout: Hyper Upper
1) Incline BB Bench Press
125lbs x 9, 8, 7
2) 1-arm BB Rows
60lbs x 10
55lbs x 10, 10
3) Supinated Rack Chins
BW + 25 x 8
BW + 15 x 8
BW + 10 x 7
4) Side Lateral Flys
20lbs x 11, 9, 8
5) Tricep Pressdowns
42.5lbs x 10
40lbs x 10, 10
6) Alternating DB Curls
25lbs x 9
20lbs x 9, 8
NO CARDIO
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02-02-2012, 12:39 AM #47
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02-02-2012, 03:15 AM #48
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1493
Yup that's the plan. I do follow IIFYM. I currently have no desire to cut as I am not ready to compete in a bodybuilding competition and my clothes are still feel big on me . If I start getting considerably stronger I'll start to consider powerlifting. However, currently I would just like to get stronger and get some more muscle on my frame.
Last edited by RHK89; 02-02-2012 at 03:30 AM.
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02-02-2012, 03:26 AM #49
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1493
1.30.12 Monday
Weight: 161.2
Macros: Macros: F: 69.9/C: 360/P: 179.9
Workout: Hyper Lower
1) Deadlift
260lbs x 4, 4, 4
2) Front Squats
140lbs x 9
135lbs x 8, 8
3) Seated Leg Curls
110lbs x 12
105lbs x10, 10
4) Smith Machine Donkey Calf Raises
110lbs x 12
105lbs 12, 10
5) Ab Bench
20lbs x 8
15lbs x 10, 8
*Cardio: Bike/Resistance:12/Calories 51/Time: 5 min before workout
Stair Stepper *Occluded Legs/Resistance 10/Time: 10 min after workout/Calories: 113
Belt was definitely not needed on the deadlifts or squats, but I just got the belt the day before and I wanted to get started early on breaking the belt in. I'm still working on my form. Gotta stick my ass out more and let my knees not get so far forward. Work in progress...Last edited by RHK89; 02-02-2012 at 03:34 PM.
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02-02-2012, 03:29 AM #50
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02-02-2012, 08:39 AM #51
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02-02-2012, 03:33 PM #52
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02-02-2012, 10:10 PM #53
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02-02-2012, 10:42 PM #54
- Join Date: Oct 2008
- Location: Edmonds, Washington, United States
- Age: 34
- Posts: 264
- Rep Power: 195
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02-03-2012, 03:36 AM #55
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1493
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02-04-2012, 05:12 PM #56
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1493
2.2.12 Thursday
Weight: 161.6
Macros: F: 69.4/C: 357.2/P: 182.4
Workout: Power Upper
1) Barbell Bench Press
170lbs x 5, 4, 4
2) Pendlay Row
145lbs x 7, 7, 6
3) Seated Machine
145lbs x 6, 6
140lbs x 7
4) Military Press
105lbs x 5
100lbs 6, 5
5) Modified Skull Crushers
85lbs 5
75lbs x 6, 5
6) Barbell Curls
75lbs x 4, 3
65lbs x 4
*Cardio: Bike/Resistance: 12/5 mins before workout & 10 mins after workout/Total Calories: 154
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02-04-2012, 05:24 PM #57
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1493
2.3.12 Friday
Weight: 161
Macros: F: 69.7/C: 360.2/P: 179.4
Workout: Power Lower
Cardio: Bike/Resistance: 12/Time: 5 min./Calories: 51
1) BB Squat
200lbs x 4, 4, 3
2) RDL
205lbs x 4, 4
195lbs x 6
3) Smith Machine Standing Calf Raise
170lbs x 6, 6, 6
4) Kneeling Cable Crunches
70lbs x 12, 10
68.75 x 10
Cardio: Stair Stepper *Occluded/Resistance: 10/Time: 10 min./Calories: 113
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02-05-2012, 06:24 AM #58
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1493
2.4.12 Saturday
Weight: 160.8
Macros: F: 70.2/C: 360.5/P: 179.2
Lots of studying.
2.5.12 Sunday
Weight: 162.6 W...T...F
Macros: TBA
Workout: Hyper Upper
1) Incline BB Bench Press
125lbs x 9, 8, 10
2) 1-arm BB Rows
60lbs x 10
55lbs x 11, 10
3) Supinated Rack Chins
BW + 30 x 8
BW + 15 x 8
BW + 10 x 7
4) Side Lateral Flys
20lbs x 12, 10, 8
5) Tricep Pressdowns
42.5lbs x 10
40lbs x 10, 10
6) Alternating DB Curls
25lbs x 9
20lbs x 9, 9
NO CARDIO
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02-06-2012, 03:42 PM #59
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1493
2.6.12 Monday Week 8
Weight: 160.0 woohoo!!
Macros: Macros: F: 70.7/C: 359.4/P: 180.5
Workout: Hyper Lower
1) Deadlift
265lbs x 5, 3, 5
2) Front Squats
140lbs x 9
135lbs x 9, 9
3) Seated Leg Curls
115lbs x 10
105lbs x10, 10
4) Smith Machine Donkey Calf Raises
115lbs x 12
110lbs x 10
105lbs x 10
5) Ab Bench
20lbs x 10
15lbs x 10, 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
DELOAD WEEK Starts tomorrow. Really looking forward to itLast edited by RHK89; 02-07-2012 at 02:42 AM.
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02-06-2012, 03:46 PM #60
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