Davidjr74- Time to go for the abs

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davidjr74

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Old Journal Results:

Workout: Rippetoes Starting Strength
Diet: Ate everything in sight
Duration: About 6 weeks

Start
Weight: 168
Bench Press: 120 for 3x5
Military Press: 70 for 3x5
Rows: 95 for 3x5
Squat: 155 for 3x5
Deadlift: 225 for 1x5

End
Weight: 197
Bench Press: 160 for 3x5
Military Press: 110 for 3x5
Rows: 145 for 3x5
Squat: 220 for 3x5 (1x5 for 225)
Deadlift: 285 for 1x5

Motive: Rippetoes slowed down so I don't feel like going through the deloading process; I regained my strength I lost in basic and now I'm ready for something new. Gonna get the abs now for whatever it takes. Will update with pictures and really soon get my bodyfat% checked.

New Workout: Thinking of a split that can work around my PT days which are Tuesday/Thursday/Friday. I really hate those days because it throws me off of sleep and everything :mad:

Thinking about this......
Saturday- Shoulders and Triceps
Sunday- Back
Monday- Rest
Tuesday- PT (pushups/core/3 mile run) + Chest/Biceps
Wednesday- Legs
Thursday- PT (pushups/core/3 mile run)
Friday- PT (pushups/core/ 3 mile run)

Leaves me 1 rest day. But sometimes on Friday we don't do PT we just play dodgeball if we are lucky. This is the best split I can think of to work around with. I purposely put the Legs on Wednesday because thats the best day I get sleep and I don't wanna be squatting tired.

New Diet:
Higher Protein food, Low Carb (under 100) and more fats.
 
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Heres my starting pics. Will take another in about a month.



Like I said earlier. gonna get bodyfat% checked to. Just a little bloated in that pic as well.
 
great log man. your body type is just like my friend's. hes strong, just not lean yet. im interested to see what you will look lke lean man! goooo for it!! :D
 
Proteinboy said:
great log man. your body type is just like my friend's. hes strong, just not lean yet. im interested to see what you will look lke lean man! goooo for it!! :D
Click to expand...

yeah I can't wait.

Modified my split- think this one fits better:

Saturday- Legs
Sunday- Shoulders and Triceps
Monday- Rest
Tuesday- PT
Wednesday- Back
Thursday- PT + Chest and Biceps
Friday

Gonna do 4 exercises and 4 sets for major muscles and 3 exercises for little muscles. The reps are gonna be 12, 10, 8, 6. Direct Ab work is not needed because my PT days take care of those 3x a week.
 
November 27, 2009 --> Legs

Squats
135x12
160x10
185x8
200x3

Leg Press
225x12
275x10
275x8
275x6

Lying Leg Curls
40x12
50x10
60x8
70x6

Various sets/reps on leg extension and hip abductor machine to kill off the legs.

Seated Calve Raises
95x10
95x10
95x10

Notes
-Great workout; legs are dead. Gonna play some racketball later for the cardio
-Have kept the carbs under 100. I'm gonna guess I'm near 80-90 grams for the day. Had some carbs post workout and some beef jerky and whey protein
-Tommorow is shoulders/Triceps.
 
November 28, 2009 --> Shoulders and Triceps

Military Press
70x12
80x10
90x8
100x2

Dumbbell Shoulder Press
40x3
20x10
20x10

Front Lateral Raises
10x10
10x10
10x10

Tricep Pushdowns
forgot the sets/reps but I just kept going up in weight until I could not complete 10 reps.

Tricep Dips
Again I forgot

Notes
-Kinda got a little sidetracked on my workout today. Was feeling really bad probably because I have been sick + I just started having low carbs so it was an overall lack of energy feel. But my shoulders/triceps were still pretty worked.
-Doing great on the cut so far. Haven't cheated since I started and being upping the protein and keeping the carbs under 100 like I said I would. Best part of this is our dining facility has cashes/peanuts/almonds in the salad bar now.
 
November 29, 2009 --> Rest Day

Updates on my diet:
Still going great with eating under 100 carbs a day. I don't think I'm getting enough protein. I'm definetely in a calorie deficit. The water water and glycogen storage drops fast when you start a low carb diet. Gives me the illusion that I have already lost like 10 pounds of fat. Here was my diet yesterday:

Meal
Ribs (20 pro)
Shrimp like 5-6 pieces (10 pro)
Salad--> ham slices, bacon bits, crutons (not those gigantic ones, the little ones) shredded cheese, cheese cubs, tuna (15 pro)
Nuts --> Peanuts, Almonds, Cashews, those real big ones? don't know what those are... (7 pro)
Apple (2 pro)
Water

After workout
1 scoop of whey protein in water (23 pro)

Meal
Chicken Breast (20 pro)
Shrimp (10 pro)
Salad like the one above (15 pro)
Nuts (7 pro)
Water

Snack
Beef Jerky (12 pro)

estimate: 141 grams

So I'm pretty much getting 3 meals a day with a meat in each. Been sleeping in lately. PT days I'm up at 4:00 AM so I always go to breakfast and get some eggs and bacon. I think I need to start getting seconds and adding more meat.
 
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Today was suppose to be back day; but I only got 3 hours of sleep last night so I'm just gonna put it off till tommorow when I have PT anyhow

Todays diet was great. I have had 4 meals so far and will have 1 more later.

Breakfast
Low Carb Monster
Eggs
Bacon
Apple
Water

Lunch
Egg Noodles
Salad (ham, cheese)
Diet Coke

Snack
Beef Twins (2 little strips of beef I got out of a vending machine)
Bannana
Diet Pepsi

Dinner
LOTS of chicken...think I ate a leg, 2 thighs, a wing, and a breast
Salad (ham, cheese)
Diet Coke

Before Bed
Either I will attempt to cook bacon that is about to expire...or have peanut butter and a protein shake

Notes
-Cheese with my salad is alot- not only do I get shredded cheese; I get like 7-8 cheese cubs. This helps up my protein and fats
-Getting seconds every meal now for meat. Because I never know if the next meal has fish. I DON"T eat fish. I don't care how dedicated I have been up to this point but I will not eat fish damnit. Tuna is good...not fish. !!!!
-Lookin slim this morning ;) Low Carb monster helped me get through the day.
-Personally; since diet soda has no calories, I am all for it. How it "contributes" to obesity I have no clue because that doesn't follow thurmodynamics at all....someone enlighten me perhaps?
 
think of it this way--

1.the only people that drink diet soda are people that are health conscious.
2. if they are health conscious, it must be because they are fat(thats kinda what normal soda does to you)
3. therefore they go to the alternative-diet soda, because they are not dedicated enough to just cut it out completely
4. that lack of dedication that said its ok to have diet soda almost always carries over and inhibits that person to obtaining their full potential. they allow a lot of other things that combined hold them back. their lack of dedication is really what hinders them..not the diet soda.
5. therefore diet soda is not what contributes to their obesity, it is a sign that that individual has a lack of discipline, desire, restraint, and dedication to cut it out of their diet.
6. the above traits are what a winner needs to go all the way and be successful and un-obese lol

thats my take on it.

anyway, thanks for the comment. it was nice.
hope you get great results too.

are you tracking your cals?
 
^^No I haven't been tracking my calories. I eat 3 meals a day at a dining facilty so I don't have the numbers. I could probably go to fitday and get an estimate but I'm pretty sure I'm in a deficit. I do estimate how much protein I am getting though.

December 1, 2009 --> PT + Back

Morning PT- consisted of pushpus, core work; and jogging in place. We are playing dodgeball to get ready for sports day to play against the Army. Well in our game if you get out you have to stand to the side and jog in place. Well I was the first one out :/ so I was jogging in place for like 45 minutes lol. I actually took it serious though because I knew my glycogen was pretty depleted so I was burning fat then. Had a low carb monster before PT and was bouncing off walls lol.

Later that day...

Deadlifts
135x10
185x10
225x10
225x6

Wide Grip Pullups (on that machine)
(minus 100 pounds) x 10
(minus 100 pounds) x 10
(minus 100 pounds) x 4

Dumbbell Shrugs
45x10
55x10
65x6

Low Row Machine + Iso back machine + few dumbbell rows
forgot reps and sets just finishing off my back.

Notes
-after the deadlifts my back was tore up. The rest of my lifts were just weak because of it. Pretty sure I"m gonna be sore tommorow....
-today I felt my biceps ALOT and tommorow is suppose to be chest and biceps? I might just be doing chest tommorow then. Maybe 1 set of bicep curls probably will go light.
-Diet below; I think I pushed it on the 100 carbs. Probably got like 95-100. around that area.

Diet Today

Before PT
Low Carb Monster

BreakFast
Egg and Cheese Ommelette. (this was so good)
bacon
diet soda

Snack
Beef Sticks

Lunch
Turkey
salad with cheese/ham
diet soda

Dinner
Chili Macoronni
salad with cheese/ham
diet soda

After workout
Tuna Salad
Whey Protein Shake

Thursday instead of going to the dinining facility; our class is getting pizza :/ so I guess thats my carb up day then. PT is thursday is well so I'm pretty sure I can still be in a calorie deficit that day without a problem. I'll just have 1 or 2 slices and not go crazy.
 
December 2, 2009 --> Chest

Dumbbell Bench Press
4x4x65

Barbell Bench Press
135x10
115x8
95x6

Isometric Chest Machine
25x12
25x10
20x10

Dumbbell Flies + pushups to finish off chest. I could only do 7 pushups after all this...pt is gonna suck tommorow lol

Diet
Breakfast: None :/
Lunch: Salad with tuna (200) and Meatloaf (300)+ snackpack (130)
Dinner: Sweedish meatballs (342 cal) + salad with tuna (gonna guess around 200)
After workout: chicken selects at McD's (669 calories), fruit snack (180 calories)

Notes
-yeah todays diet sucked. Workout was awesome though. Still in a calorie deficit though.
-Can't wait for Leg day on Friday or Saturday depending on how I feel after PT. I'm gonna tear them up.
-according to this site
my maintenance is 2783. (5 times a week intense, 6'0, 193 pounds, 20% bodyfat). So I can eat 2283 for the day. I estimate 2021 calories for today. also didn't know snackpacks had like 18 grams of sugar :/ damn.
 
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Yesterdays Workout

December 5, 2009--> Fullbody

Short rest periods (30-60 seconds each)

Squats
135x10
155x10
175x6

Dumbbell Bench Press supereset with Dumbbell Rows
45x10
45x10
45x6 (bp) 45x10 (dr)

BB Bicep Curls superset with BB Tricep Extensions
40x10
20x10

DB Shrugs superset with DB stiff leg deadlift
65x10
65x10

Notes
-Decided to go full-body 3x a week and superset exercises with no rest periods to burn more calories + a more cardio effect.
-Also decided to not do low-carb and just have a calorie deficit and have a more balanced diet. Low carb isn't working well- energy + urge to eat carbs just kills it. not really worth it
-Lost 2-3 pounds last week. My goal by next Sunday is to get to 189 pounds. I think it won't be too hard.
-Bloating sucks. I constantly look that way and don't know why...

Pic of leg- bad quality :/ I can't wait till I'm cut up and can see my quadricep really defined...
 
December 8, 2009 --> Fullbody Workout

Squats
135x3
160x3
185x3
210x3
225x5

DB Shrugs
65x10
65x10
65x10

DB Bench Press
30x15
30x15
30x15

Chinups
5
3
1
(1 later in the day)

Tricep Pushdowns
37.5x15
47.5x10
57.5x3
47.5x10

Notes
-Gonna keep low reps for the squats. I'm gonna max at 225 everytime so I will have an indicator that I am holding my strength while I am cutting.
-DB shrugs is like my new favorite exercise :)
-Damn chinups went down alot since basic ended. I remember I used to bang out like 20 lol. But I'll get it back up ;)
-Cutting is going great.
 
PT this morning.

Lots of pushups and core work
3 mile run. Pretty fast pace too; I had a faster person make sure I kept along with his pace. It was brutal lol.
 
December 12, 2009 --> Full-body workout

Deadlift
135x3
185x3
225x3
250x2
275x2
300x1
315x1 (PR)

Close-Grip Bench Press
95x10
115x10
130x7

DB Shrugs
70x10
70x10
70x10 (last rep hold)

Squats
135x10

DB Seated Lateral Raises
15x10
15x6...10x4
10x8...5x2

Hanging Leg Raises
15

Ab crunch machine
50x8

Notes
-I finnally got 315 on my deadlift! Been going for that for a long time :)
-For my upperbody I need to work on my triceps bad.
-Lost only 1 pound this week. I was 194 at the gym with clothes on and lots of food in me. So I'll guess that I'm 187-190.
-My goal is to get to 180 pounds by end of January while keeping or improving my strength.
 
Haven't weight lifted for a few days. Have a 5k run tommorow at 6:00 AM and I plan on working out later in the day. Gonna be a busy day and I got a test Thursday...

Saturday finnally get to fly home back to Maryland. Haven't seen my family since August I can't wait.
 
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bad news- flight got cancelled and moved to Monday. :(

good news. I worked out today and maxed on my bench press. surprised I got 200 because I haven't been heavy benching at all lately and I maxed out my pushups last night.

Squats
135x4
155x4
175x4
195x4
195x2

Bench Press
135x3
155x2
175x2
185x2
200x1
185x2

Chinups
5x bodyweight
2x bodyweight
5x -40 pounds
5x -40 pounds
5x -40 pounds

Tricep pushdowns
3x10x57.5

Lateral raises
3x10x10

Hanging leg raises
2x15xbodyweight
 
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