RoTD's log

**returnofthdragon** · 09-23-2011, 12:30 PM

I decided I better start a regular log. I've logged before, but only when trying out a product or being in a contest. I haven't logged otherwise. I think I avoided logging when I was off cycle because the results are not as fun. One thing is clear, I do better when I'm logging. My workouts stay good no matter what, but my diet is what suffers. Plus the more I think about working out, the more healthy choices I make. My goals are simple, less fat, more muscle, and more strength. Easy right?

Age: 35

Weight: 217

I'll post more stats later after I take some measurements.

Yesterday’s workout:

Bench Press:
Warm up: 135lbsx10, 225lbsx10
Work out 5x5 at 315lbs
Last set for fun: 225lbsx12

Dips:
25, 20, 15

Triceps pushdowns:
I have no idea how much the unmarked weights in the stack weigh. I don't really care, but I can't add a weight.
All sets were heavy enough that they were difficult to complete. I increased weight each set.
8-5-5

Hammer Strength incline
225 3x8

Dumbbell flys
70lbs 4x6

Today:

Today wasn't a great workout. I've been trying to do legs for a few days but the gym only has two squat racks. Today they were full of people doing curls and upright rows. I'll do legs tomorrow, when I have more time and no one is there on a Saturday morning. I didn't really have any muscle groups I wanted to hit today, so I did shoulders. I've rarely done shoulders over the last year because when I'm not on anything my anterior delt never seemed to recover. It would kill my chest workouts as well as shoulder.*

Hammer Strength press:
90lbs x 20
180lbs x 15
270lbs*3x8

Reverse Flys
90lbs x 10
120lbs 4x6

Lateral raises
I was really weak here and could tell I hadn’t done them in awhile
30lbs 3x8

Bent lat raises
50lbs 3x8

Arnold Presses
60lbs 4x

On a side note, when I registered for this site I just wanted to look around an couldn’t find a username that wasn’t taken. So then I came up with the dumbass name* I have just because I knew it would work. I hate it. If I would have only known I was going to do much more than look.

**returnofthdragon** · 09-24-2011, 08:55 AM

Yesterday's Macros: Calories 1599, Carbs 33, Fat 61, Protein 191

Today's workout

Squat:
225lbs x10
315lbs 5x5

Kneeling single leg curls:
90lbs x 15
140lbs 3x10

Extensions:
150lbsx20
190lbsx15
230lbs 3x7

Leg Adduction:
90lbs x20
155 (full stack) 3x15

Abduction:
90lbs x20
155 (full stack) 3x15

Seated calf raise:
90lbs x 20
135 x 15
180 3x6

**returnofthdragon** · 09-25-2011, 01:23 AM

Today's macro's: Calories 1652, Carbs 34, Fat 65, Protein 201

**returnofthdragon** · 09-25-2011, 01:03 PM

Today: Rest, carb load and football.

**returnofthdragon** · 09-26-2011, 06:41 AM

Ever since I came off of my last cycle, I've been a little free with the diet. Cheating more than I should. I'm done with that now. Yesterday was my last free-for-all carb loading, junk eating party. I didn't track it because I didn't want to know. Really it was bad. After loading and not tracking up only up 2lbs. That's light for a clean load.

Weight: 219

Today's workout back:

I did very little resting today. I probably rested 10 seconds beyond what weight change took. I got a great pump.

Hammer strength lat pulls:
180x20
220x15
240x10
270 2x7

DB Shrugs:
3x25 at 95lbs

Dead lift
5x5 at 315

Cable rows:
(assuming 1 plate is 15lbs)
150x15 straight back
180x10 straight back
210x10 with bend and pull
240 3x5 with bend and pull

**returnofthdragon** · 09-26-2011, 09:15 PM

Todays macros: Calories 2205, Fat 92, Carbs 157, Protein 191

I'm going to try to cut down some fat before I start my next cycle. I would start now if I had the gear, but I'm hoping to have some soon one way or another. I ate pretty clean today, but ate a few more calories than I wanted.

**bigcruz** · 09-26-2011, 09:19 PM

welcome bro. having a log has def helped me out a ton. Keep it up you'll reach ur goal

**returnofthdragon** · 09-27-2011, 06:51 AM

Quote:

Originally Posted by bigcruz

welcome bro. having a log has def helped me out a ton. Keep it up you'll reach ur goal

That's the plan!

Lifting to cut on cycle for a few weeks + being off cycle for a few months + being lazy in the gym for two months off of cycle = a weaker me!

Just a note, all my workouts are fasted. I lift in the morning when I get up.

Chest/ triceps:

Bench:
135x10
225x10
275x5
315x4
335x3
365x2
385x2

Cable kick backs:
4x10 at 60lbs

Hammer Strength press:
230 2x10

Incline flys:
75x8
75x8
75x8
75x6 fail

Dips: very little rest (less than 1 min) after flys or between sets
10, 10, 8 fail,7 fail

**returnofthdragon** · 09-27-2011, 11:44 AM

I'm starting to hate these forums! All this reading about gear is killing me because I'm off. I stopped looking here much when I hit my last PCT and I see why. Now that I'm looking everyday, I'm dying for some gear!*

I have some gear on they way. I'm also hoping to get the opportunity to log for a sponsor. If I get the chance, they will get a hell of a log. I'm one fired up mofo right now! *If I don't get to log for them, I'll live. I'll just log with my other gear instead. I like having more purpose though. Damn I'm ready to go!

**jagbender** · 09-27-2011, 01:23 PM

hey glad to see your new Journal!

As far as the gear I'm 50 and on HRT so I get my gear

**bwrag** · 09-27-2011, 02:45 PM

good luck bud nice log

**returnofthdragon** · 09-27-2011, 11:21 PM

Quote:

Originally Posted by bwrag

good luck bud nice log

Thanks!

Today's macros: Calories 1865, Fat 45, Carbs 129, Protein 194

Great news! I'm going to be logging with some great Evo gear from EK soon! Thanks EK!

**Lordsks** · 09-28-2011, 12:01 AM

hell ya should be fun.

**returnofthdragon** · 09-28-2011, 06:46 AM

I may need to try a new gym. I don't know what's going on with mine, but there it looks like spring in there! The placed is packed at 5:30am. I like it because it's the biggest one and is less than 2 miles away. The other one is a little over 4 but I may have to check it out. I'll go going earlier first. Today the crowd really affected my workout. I didn't rest for more than weight change + 10 seconds again today. I didn't have time to stand in line for crap!

Today, back/bicep (heavy on the biceps because I skipped them last time and everybody was doing back today)

Front lat pulls
120x20
150x15
180x10
210x10
240x10
240x7

Single arm preacher curls
50x10
50x10
50x7
50x7
50x6

Seated rows
150x10
180x10
210x10
240x6 leaning
240x6 leaning
255x3 leaning

Iso curls
70x10
70x10
70x6
70x6
70x4

Hammer curls
40 2x15 (old injury twinged in my forearm, so I stopped early)

Straight leg dead lift
155 3x8

**returnofthdragon** · 09-28-2011, 10:50 PM

I had a cheat meal for breakfast.....and lunch, but being full and too busy at work today kept the calories under control.

Today's macros: Calories 1,911, carbs 96, fat 53, protein 211.

**returnofthdragon** · 09-29-2011, 06:50 AM

Today I went to the gym intending to do cardio only. I couldn't resist hitting the weights so I did a quick bout of shoulders. I didn't rest at all, just moved quickly from one exercise to the next.

Today's weight: 216

Hammer Strength shoulder press
90x20
180x15
200x10
220x6
220x6

Single arm cable lateral raises
40x10
50x8
60x4
60x4

Single arm cable bent lateral raises
50x10
60x8
60x8
60x6

Upright rows
110 3x10

Cardio: 2.25 miles on the treadmill.

**returnofthdragon** · 09-30-2011, 06:45 AM

Yesterday's macros: Calories 2055, carbs 109, fat 80, protein 226

Today's weight: 215

Workout Legs:

A little weak for the same reasons as chest and lack of sleep for two night due to sick kids. No worries though, still got a good workout.

Squat:
5x315
5x335
5x335
5x355
5x365

Leg extensions
150 x 10
190 x 10
240 x 8
270 x 6
270 x 6

Kneeling single leg curls
140 x 10
140 x 10
160 x 6
160 x 6

Standing smith calf raises (pause at top and bottom)
315x15
315x15
315x9

**jagbender** · 09-30-2011, 10:25 AM

very close macros to me I am a few hundred less total

Nice squats To you do ATF or not ?

My last set I did ATF from warm up to 225 then Above parrelell from 225 to 395 still sore today. really pushed the quads!

**returnofthdragon** · 09-30-2011, 10:47 AM

I only do parallel. My knees get mad if I go lower. I haven't gone heavy in awhile and my legs aren't ready yet. Knees hurt and I cramp up. Another week or so and they should be back on track.

Btw your pics are looking great!

**returnofthdragon** · 10-02-2011, 09:44 AM

Saturday's log is killing me. I got it all typed out yesterday morning when my wife spilled a giant glass of milk on my laptop. Just now I started it again, and managed to close the window before I was done! I'll try to re-create it again. I do it from memory, so I may be off a little.

Friday's macros: Calories 1,735, Carbs 95, fat 55, protein 187

Saturday's weight: 215

My weight hasn’t been decreasing as fast as I like, but I think I’m putting on some lean muscle at the same time. I’ve seen a noticeable difference in the mirror since I started logging.

Saturday’s workout: This was going to be a cardio day, but I couldn’t resist hitting the weights. I almost never have an arm day, so I decided to throw a small one in. I rested very little again today

Machine single arm preacher curls:
50x15
55x10
60x6
60x6

Cable kick backs:
50x15
60x10
60x10
70x5
70x4

Alternating curls
45lbs 3x10 slow

Push downs:
120 x 10
150 x 8
150 x 4
150 x 4

Seated iso curls
70 3x8

Cardio: 2 miles on the treadmill

Sunday: rest
Weekend diet: usually the weekend has been a free for all eat fest where I carb load and sometimes junk load. I’m going to clean that up and even start logging. Logging will keep me under control and make sure I keep my protein up, something I think I’ve failed at during the weekends. I’ve not logged my diet this weekend, but it has been cleaner.

**jagbender** · 10-02-2011, 06:58 PM

solid workout!
got Milk?

**returnofthdragon** · 10-02-2011, 08:12 PM

Quote:

Originally Posted by jagbender

solid workout!
got Milk?

Lol. Too much!

**returnofthdragon** · 10-03-2011, 06:44 AM

Today was supposed to be chest, but the gym has 4 incline and benches and 1/2 of them were getting the repaired. The others were full.

Weight after carb loading for two days: 219

Back:

Hammer strength lat pull
180x15
230x10
240x10
270x7
270x7

Single arm smith shrugs
135 4x8

Straight leg DL
135x15
205x10
225x10
225x10

Low rows (straight back)
150x15
180x10
210x8
240x4 forearm pain started to limit
240x4

My legs have been too so to sit on the pot all weekend. Stairs have been a bitch. I know the squats didn't help, but my leg curls were a lot heavier than normal so I blame them. Due to that, my straight leg dead lifts were a little lighter than wanted. I didn't want to walk funny all week.

**returnofthdragon** · 10-08-2011, 11:43 AM

I started a log in the EK forum. I'll copy the same here because I plan to continue here long after it's over. I'll catch this one up now.

10/4
Yesterday's Macros: Calroies 2,447, carbs 97, fat 123, protein 239

Today's weight: 216.7 (down a little from a weekend carb load)

My workout today didn't go as planned. As I've said in my other log, this week my gym decided to reupholster 1/2 the benches and inclines. That left us with 2 each. They were full when I got to the gym. I did ab work for 30 freaking minutes waiting and finally moved on. This isn't a good example of what I like to do for chest/triceps, but a fast version because I had less time and didn't have access to what I wanted.

Chest/Tri's:

Rest period was between 10 and 30 seconds.

Hammer strength incline:

180x25, 230x10, 250x8, 250x8,250x7, 250x5

Pushdowns:
I didn't even look at weight. I was too irritated

2x8, 1x7, 1x6 last three sets were to failure

DB Flys:
75lbs 4x8

Dips
15,14,8

Hammer strength bench press
180 1x10, 1x8

The speed and intensity had an effect on my weight. I was feeling a pump, but the lack of rest between sets could have caused that.

10/5
Yesterday's macro: Calories 2,098, carbs 64, fat 112, protein 2

Today's weight: 215

Workout:
Rest. I usually rest on Sunday and sometimes Wednesday. I've been very, very sore, probably overtraining. I'm going to rest today, recover and let gear kick in.

Last update on first pin: 0 pain.

Next pin and pics tonight

10/6
I Today's macros: Calories 1,427, carbs 45, fat 34, protein 180

Today's weight: 215.8

I imagine my weight will fluctuate a little bit as my fat decreases and muscle/water increases. I'm definitely starting to look a little puffy. I took pics last night and plan to post them tonight. I'm not slim by any means, but the veins that were visible in my arms yesterday have faded and I'm even more soft looking. My second pin was last night. Everything was very smooth again. This morning there's a little tightness, but only enough to notice if you are looking for it. Unless something changes, won't mention how the pin feels again as I expect it to stay the same. Pumps were up today as was aggression in the gym. I've also noticed an elevated mood.

Squat:
10x245
8x365
6x365

Leg extensions
150 x 10
190 x 10
240 x 10
270 x 8

Kneeling single leg curls
140 x 10
140 x 10

Standing smith calf raises (pause at top and bottom)
365x10
365x8
365x8

10/7

Things are really starting to kick in. Gym aggression is up everyday. Strength appears to be up, but it may be just the aggression. Libido is up. Because of sick kids, I've only got 4 hours sleep each of the last two night. Despite, that I've been full of energy and feeling great and had one of the best workouts I've had in a long time this morning.I'm going take SloppyJ's advice and start an AI. I know I'm fat, but damn I'm bloated in those pics! Maybe I just look better in my mind than in reality?

Yesterday's Macros: Calories 1,806, carbs 96, fat 45, protein 216

Today's weight: 216. My weight is continuing to clime despite the calorie deficit.

Today's workout Back:

Rest between sets today was less than 30 seconds

Hammer Strength pull down
180x10
250x10
270x8
300x6
300x4

Seated cable rows
150x10
210x8
240x5
240x5

DB Shurgs
90lb 3x15

Hyperextensions
1 plate 3x15

Lat pull downs (medium grip palms in)
150x10
210x8
240x6
240x4

10/8

Yesterday's macros: calories 2,176, carbs 176, fat 53, protein

Today's weight: 216.5

Bench
275x10
315x8
315x4
225x10

Cable kickbacks
60x8
60x8
60x6

Incline flyes
75x8
75x8
75x6
75x4

Hammer strength dips
180x15
270x8
270x8
270x5

BB Incline
225 3x5

**jagbender** · 10-08-2011, 07:18 PM

Wow your macros are very similar to mine! Not pleasant but it works !

**returnofthdragon** · 10-09-2011, 10:40 PM

Quote:

Originally Posted by jagbender

Wow your macros are very similar to mine! Not pleasant but it works !

If I didn't load up on the weekends it would be very tough. I can get through the week alright now. I'm trying to start just loading on Saturday and diet again on Sunday....that didn't work out this weekend!

Saturday's macros (carb load): Calories 3,565, carbs 387, fat 128, protein 200

Sunday's weight: 219.5

Sunday's macros: Calories 2,992, Carbs 239, fat 130, protein 190

Workout: rest day

Measurement updates

Biceps:17”- 17.25
Forearm: 13.5”-13.75
Chest: 46.5”-47
Waist: 38.5”- 38
Thigh:26.25”- 27
Calf:16.5”-same

The first measures were after 1 day of low car so gains could be partially due to fuller muscles right after carb load. I will try to measure on Sunday nights from now on, which is after I load.

**jagbender** · 10-10-2011, 07:36 AM

I hear you on the weekend loads. I put a hurt on a Chinese buffet Friday night
then back at it for the rest of the weekend BTW there is nowhere on Fitday that says "blow out Chinese buffet"?

**returnofthdragon** · 10-10-2011, 09:44 AM

Quote:

Originally Posted by jagbender

I hear you on the weekend loads. I put a hurt on a Chinese buffet Friday night
then back at it for the rest of the weekend BTW there is nowhere on Fitday that says "blow out Chinese buffet"?

I got some chinese food this weekend too, just not the buffet. But I was able to log on myfitnesspal!

**jagbender** · 10-10-2011, 10:33 AM

Quote:

Originally Posted by returnofthdragon

I got some chinese food this weekend too, just not the buffet. But I was able to log on myfitnesspal!

it is amazing how good bad food tastes sometimes LOL

**returnofthdragon** · 10-10-2011, 04:20 PM

Today's weight: 220

Workout: Arms very low rest intervals

Machine preacher curls:
95x15
95x10
95x10
50x10 single arm
50x8
50x7

Cable pushdowns:
105x10
135x10
135x8
135x8

Triceps kick backs (palm in on the bottom, palm up on the top)
35x10
35x10
35x8
35x8
35x5
35x8 palm in the whole way
35x8 palm in the whole way

Seated bicep iso curls
75x8
75x8
75x7
75x7

Standing alternating curls, finish with upper arm parallel to floor
35 3x10

Triceps machine
110 4x8