Dry's Journal

Mhmmm... So three months have gone by, and so have 32 lbs. I'm now at 163 with weight to lose. I have decided to be lax on my diet and stop counting calories. I am still looking to lose 2 lbs a week for the next 3 weeks, putting me at about 157 lbs. That would place me in the highest level of the Normal Weight range BMI. If successful at losing the final weight I will have lost a total of 38 lbs and have moved from "Obese" to "Normal Weight" in 4 months...

Thanks to this forum I was able to calculate reasonable goals for myself and not over-estimate my weight loss. Fortunately I have lost beyond my goals to date and suprised myself with the effort I put in and the results I've churned out.

I have purchased whey protein and creatine to begin using once I feel my cut is complete, however bulking will be different beast all together. I'm also nervous about using creatine, but I have read up a little about its advantages and disadvantages and plan on researching further before putting it into my body (I have a lot of time before I begin bulking still).

My goal breakdown now looks like this:

03/3: Goal: 195 ... Actual: 195
04/3: Goal: 183 ... Actual: 182
05/3: Goal: 174 ... Actual: 171
06/3: Goal: 168 ... Actual: 163
07/3: Goal: 158 ... Actual: ??
BEGIN 3 MONTH BULK
08/3: Goal: 162 ... Actual: ?? (3 lb's muscle gain, 1 lb fat gain)
09/3: Goal: 166 ... Actual: ?? (3 lb's muscle gain, 1 lb fat gain)
10/3: Goal: 170 ... Actual: ?? (3 lb's muscle gain, 1 lb fat gain)
BEGIN 1 MONTH CUT
11/3: Goal: 162 ... Actual: ??

At this point I think I should be in the shape I'm looking for.

Research online has made me believe that you can gain up to 5 lbs of muscle per month, of course what I've learned with weight loss, I should apply to weight gain, and expect about half that as a health and possible goal. Is this correct, or should I set my goal during a bulk to gain more than a couple lbs of muscle a month.

I also need to get my BF % measured, but at this point I'm pretty sure I'm still about 20% so I think its futile until I get down a little more.

I guess that's about everything I have to journal at this point. Oh and I love using the cable crossover for flys and curls. Something about using 2 pieces of equipment for 1 person makes me feel like I'm getting a good workout.
 
So here is my new routine, begining today July 14th, 2008. It is 12 weeks long, 4 days/week. It is a modified WS4SB that I think I'm confident I can stick to throughout.

I will be using creatine 2x day as well as whey protein 2x a day as suppliments to aid the growth of muscle.

Before, During and After pictures will be posted at some point in the future.

My Goal is to gain 15 lbs, 12 of which is muscle mass growth. I would ideally end at 175lbs and 12-14% BF in this three month period.

Day 1
Pre-Workout Cardio: Steady State 1.5 Mile Run
Max-Effort(Work up to max set of 3-5 Reps): Bench Press
Supplimental Super(2 sets of max reps): Flat Dumbell Bench Press, Flat Dumbell Fly.
Rear Delt Super(4 supersets of 8-12 reps): Barbell Rows, Scarecrows
Traps(4 sets of 8-12 reps): Dumbell Shrugs
Elbow Flexor(4 sets of 8-12 reps): Dumbell Curls

Day 2
Pre-Workout Cardio: HIIT 2.0 Mile Run
Jump Training(5-8 sets of 1-3 reps): Box Jumps
Unilateral Exercize(3 sets of 8-10 reps): Bulgarian Split Squats
Hip Extension(3 sets of 12 reps): Glute / Ham Raises
Weighted Abdominals(4 sets of max reps): Dumbell Side Bends, Hanging Leg Raises

Day 3
Pre-Workout Cardio: Steady State 2.5 Mile Run
Repetition Exercise(3 sets of max reps) Chin Ups
Rear Delt Super(4 supersets of 8-12 reps): Lat Pulldown, Face Pulls
Medial Delts(4 sets of 8-12 reps): Dumbell Lateral Raises
Traps/Arms Super(3 supersets of 8-10 reps): Dumbell Shrugs, Dumbell Skullcrushers
Grip/Forearm(3 sets of max time): Plate Pinching

Day 4
Pre-Workout Cardio: HIIT 3.0 Mile Run
Max-Effort(Work up to max set of 3-5 Reps): Leg Press
Unilateral Exercize(3 sets of 8-10 reps): Dumbell Step-Up
Hip Extension(3 sets of 8-12 reps): 45* Hyper-Extensions
Ground-Based, High-Rep Ab Circuit: 8 Minute Abs Program

Any advice would be appreciated.

My benchmarks are the Benchpress, Chin Ups and Leg Presses. As long as they are increasing from one week to the next week I will be satisfied.
 
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My stats are:

H: 5' 6.5"
W: 160 lbs
A: 24yrs
S: Male

My BMR is around 1750 daily need, with the multiplier between lightly and moderately active of 1.48 gives me a daily need of 2600 calories. I will be doing my best to ingest 3400 calories per workout day, and 3000 on days of rest. This will allow me to gain 1.25 lbs a week, or 5 lbs / month.
 
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Week 1, Day 1
Steady State 1.5 Mile Run: 10m 05s
Bench Press: 95 x 8; 115 x 8; 135 x 5
Flat Dumbell Bench Press, Flat Dumbell Fly: 35 x 8, 35 x 8; 35 x 8, 35 x 8, 35 x 8, 35 x 5
Barbell Rows, Scarecrows: 95 x 8, 10 x 8; 95 x 8, 10 x 8; 95 x 8, 10 x 5
Dumbell Shrugs: 75 x 8; 75 x 8; 75 x 8; 75 x 8
Dumbell Curls: 30 x 8; 30 x 8; 30 x 6; 30 x 4
 
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My Current Measurements at the start of my new program are:

Neck: 14 1/2 "
Shoulders: 18 1/2"
Bicep: 12 1/2"
Chest: 36 1/2"
Waste: 33 1/2"
Hips: 38"
Thigh: 23 1/2"
Calf: 14"

All measurements were taken with the muscle unflexed just before bed. They are all the measurements circling the body, except for the shoulders (which I measured shoulder to shoulder) using these descriptions:

I will measure again at the 1/2 way point (6 weeks) and again at the end of the program.

I still have a good bit of fat to burn on me, but i'm hopeful it will slowly melt off as the muscle comes on with the cardio I'm incorperating.
 
Week 1, Day 2
1 Mile Jog: 10 minutes (still sore from yesterday's pace)
Calf Raises 175 x 18; 190 x 15; 215 x 15
Bulgarian Split Squats 20 x 10; 20 x 10; 40 x 8
45* Hyper-Extensions 25 x 15; 25 x 15; 25 x 15;
Dumbell Side Bends, Hanging Leg Raises 25 x 12, BW x 20; 25 x 10, BW x 20; 25 x 10, BW x 20;
 
Week 1, Day 3
Pre-Workout Cardio: Skipped (due to soreness and dart league)
Chin Ups: BW x 10; BW x 8; BW x 5
Lat Pulldown, Face Pulls: 85 x 10, 70 x 10; 85 x 10, 70 x 10; 100 x 8, 80 x 8; 100 x 5, 80 x 5
Dumbell Lateral Raises: 20 x 8; 20 x 5; 15 x 5
Dumbell Shrugs, Dumbell Skullcrushers: 75 x 10, 30 x 10; 75 x 10, 30 x 10; 75 x 10, 30 x 10; 75 x 10, 30 x 10;
Hand Gripper: 40 reps / side

Dart League: Cricket 2 - 0, 301 0 - 2 (with handicap)
 
Pre-Workout Cardio: Skip (still sore)
Leg Press: 360 x 8; 405 x 8; 450 x 5 (I know I can break 550 on this, but my legs are sore from Mondays run... is this bad to be sore 3 days after only running a mile and a half?)
Calf Raises: 215 x 15; 215 x 15; 215 x 15;
45* Hyper-Extensions: 25 x 15; 25 x 15; 25 x 12; 25 x 8
8 Minute Abs Program: Skipped today, will squeeze it on over the weekend.

Today was a quick day in and out in 25 minutes, as I had old college friends in town for the night. Because they were in town, we went out for drinks and eats so it was also a cheat night for my diet.
 
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