KelJu

I feel weird starting an online journal considering that I have been lifting for 12 months straight. The main reason I am starting this is to help me see what movements are getting stronger and which ones aren't.

I would have to say that I am an upper body guy. In all honesty, I am bench pressing the same amount that I am squatting. This is of course due to my injuries, but I need to stop focusing so much on my chest, and start dealing with many of my lagging areas. I am not going to post many 1RMs, because I find them to be useless when planning my workouts. I am probably made of a 90% fast-twitch muscle composition, which makes planning out rep range a pain in the ass. So, I will be posting my daily rep range achievements.

My plan is to start cutting for summer, and I started today. I realize that I am going to lose a considerable amount of strength, but so is the price we pay. I have never had 6 pack abs, but I could always lift a shit load. The problem is that I am not training for any sports, so I just want to look good. My plan is to carb-cycle slowly down to a BF% of about 10%. I have no idea of whether this is even possible with my genetics, but I am going to bust my ass trying.

Current Stats:
Height: 6"2
Weight: 215
Waist: 36
Arms: 17
Calves: 16
Quads: 23

KelJu

Sunday - 03/19/2006
Today sucked big time. I haven't had a good night's sleep this entire week, and I blame the M1T. I have stopped taking it, and I hope my sleep pattern will correct itself and my strength will come back. Tomorrow morning, I am going to the student clinic to get the doctor to write me a script for some sort of high powered sleeping medication.

Bench Press:
Set 1: 300 x 3
Set 2: 300 x 3
Set 3: 300 x 2

Behind the Neck Barbell Press:
Set 1: 135 x 10
Set 2: 155 x 5
Set 3: 155 x 7

Dips:
Set 1: 20
Set 2: 20
Set 3: 20

1 Arm Triceps Extensions:
Set 1: 40 x 5
Set 2: 40 x 5
Set 3: 40 x 5

Seanp156

Sounds good, are you sure you measured your quads right? You usually measure the upper part near your hips, they look bigger than 23 in your picture.

You aren't necessarily going to be losing strength on a cut.... Just do it REALLY slowly, about 1lb a week... I've actually been getting stronger while cutting.

My Journal

fufu

Me too. I doubt you will lose strength if you cut slow like Sean said. I've been on a cut for 8 days now and I've also stopped using creatine for 2 weeks, I have no strength loss, I've gained a bit actually.

fufu's 1337 Journal

Your diet will set you free.

fufu

I've been sleeping like shit for the past week. I'm getting headaches every day and my right eyelid is starting to twitch. My sleeping seems to go through cycles, there will be a couple weeks I sleep great, then a couple I don't. I find that if I don't spend alot of time on the computer throughout the day and go outside more I can sleep better. That is hard for me though.

fufu's 1337 Journal

Your diet will set you free.

KelJu

I didn't know where to measure, so I measured closer to the knee.


Tuesday - 03/21/2006 (Morning)
I can already tell that I am going to have a good workout today. The pills I got from the doctor allowed me to sleep very well for the last two days. I feel rested and well fed, so I am looking forward to working out tonight after work. I believe that I have been overtraining lately, so I am going to get many of the isolation exercises out of my training program.

KelJu

Tuesday - 03/21/2006 (Night)
Just as I had expected, I got a great workout. I stuck to basic compound pulling motions which I seem to be getting stronger at. Pull-ups and chin-ups have never been my strongest point, but the motions seem to be getting stronger faster than anything else. I have some slight shoulder problems for the first time and it is scaring me. I am not going to be stupid and keep pushing my shoulders when they are telling me something is wrong.
I plan to quit bench pressing, incline pressing, and shoulder pressing for a few weeks and hopefully my shoulders will heal. I guess I will find other things to do to fill the void.

Pull-Ups:
Set 1: 7
Set 2: 7
Set 3: 6

Chin-Ups:
Set 1: 10
Set 2: 7
Set 3: 8

Bent Over Rows:
Set 1: 115 x 12
Set 2: 115 x 12
Set 3: 115 x 10

Dumbbell Hammer Curls:
Set 1: 30 x 10
Set 2: 30 x 10
Set 3: 30 x 10

Farmer's Walk with Dumbbells:
Set 1: 80 x 35 seconds
Set 2: 80 x 35 seconds
Set 3: 80 x 30 seconds

Seanp156

I vote to stop doing behind the neck presses, and pulldowns if you're doing those behind the neck too.

My Journal

KelJu

Yeah, I am thinking it was the behind the neck presses that did it. I should have fucking listened to P-Funk and Foreman who both said not to do those, but like a retard I did them anyway.

KelJu

Thursday - 03/23/2006 (Night)
I got a good nights sleep, and I felt good during my workout. I am having problems figureing out what I want to add to my leg workout. Right now, I am doing 1 compound motion and 4 isolations which I know is completely wrong, but the equipment I have to choose from is pretty slim. I think I am the only person at this gym that even works legs.

Squats:
Set 1: 225 x 10
Set 2: 225 x 10
Set 3: 245 x 8

Let Extentions:
Set 1: 290 x 10
Set 2: 290 x 10
Set 3: 290 x 8

Leg curls:
Set 1: 190 x 4
Set 2: 190 x 4
Set 3: 190 x 3

Seated Calf Raises:
Set 1: 105 to failure
Set 2: 105 to failure
Set 3: 105 to failure

Standing Calf Raises:
Set 1: 300 to failure
Set 2: 300 to failure
Set 3: 300 to failure [/quote]

fufu

You could always add dumb bell lunges after squats for another compound movement. Those are killer, esp. post squats.

fufu's 1337 Journal

Your diet will set you free.

KelJu

I have never tried that, but I might add them for a few days and see how I like them. thanks for the tip.

KelJu

Friday - 03/24/2006 (Night)
Bahahaha, I'm a fucking idiot. I went to workout today knowing full well that my shoulder wasn't ready to bench again, but I just had to push it.
Two weeks ago I was working out with 300 pretty easily. Today I couldn't press 225 without a shering pain in my right shoulder. I did one rep, got pissed and walked out. I guess I am just going to accpet the fact that I won't be bench pressing for a few months. If I don't let it heal, I won't be working upper body period for a while, because I will go to far and then need surgery to fix it.

Bench Press:
Set 1: 225 x 1

KelJu

Sunday - 03/26/2006 (Morning)
I got a full 12 hours of sleep last night so I lifted like an animal today. My lats are growing well, and my back is coming in very well too. My shoulder injury is proving to be a good motivator to spend a little time working on my balance and symmetry. My goal is to be able to do 10 pull-ups and 10 chin-ups with perfect form. I was very close today.

Overhand Grip Pull-Ups:
Set 1: 8
Set 2: 6
Set 3: 8

Chin-Ups:
Set 1: 8
Set 2: 8
Set 3: 8

Lateral grip Pull-Ups:
Set 1: 6
Set 2: 5
Set 3: 5

Bent Over Rows: (Dropset Style with 10 second breaks to change plates)
Set 1: 115 x 12
Set 2: 90 x 12
Set 3: 70 x 10
Set 4: 45 x 12
Set 5: 25 x 8

Dumbbell Hammer Curls: (Dropset Style with 10 second breaks)
Set 1: 30 x 12
Set 2: 20 x 10
Set 3: 10 x 12

Triceps Rope Pull-Downs:
Set 1: 70 x 10
Set 2: 60 x 8
Set 3: 50 x 8
Set 4: 40 x 8
Set 5: 30 x 12

Dumbbell Triceps Extensions: (Dropset Style with 10 second breaks)
Set 1: 40 x 8
Set 2: 20 x 8

Standing Calf Raises: (Dropset Style with 10 second breaks to change pen)
Set 1: 300 to failure
Set 2: 270 to failure
Set 3: 200 to failure
Set 4: 150 to failure

KelJu

Monday - 03/27/2006 (Morning)
I got another night of good sleep, and I love it. When I sleep my body feels like a machine in the gym, working perfectly. Lol, I say perfectly, my shoulder is gimped, but its ok. My legs, back, and arms will keep my plenty busy until my shoulder heals. I have been researching a HIIT style cardio program that I might implement soon on all non-lifting days. I really want to lean out for summer. I have never seen my abs, and it would be worth the hard work to see them.

Squat:
Set 1: 225 x 10
Set 2: 225 x 10
Set 3: 225 x 8

Leg Extensions:
Set 1: 230 x 15
Set 2: 230 x 12
Set 3: 230 x 12

We got a new leg curl machine that is a seated style instead of the one I was using where I laid on my stomach. I really like the seated style machine better, because it seemed to give my hams a much better workout.


Seated Leg Curls:
Set 1: 90 x 12
Set 2: 90 x 10
Set 3: 90 x 10

KelJu

Monday - 03/03/2006 (Morning)
I did not lift all week, because I am falling behind in school some. I have all these projects that are about to be due, and I am having trouble keeping up with it all plus work, and the gym.

I am going on a maintence program for the next month. I will be cramming for finals, working on projects, and sleeping at most 4 hours a night. I always lose a lot of mass during the last month of the semester due to stress and lack of sleep, so I am going to lighten my workload this time and see if that helps.


Overhand Grip Pull-Ups:
Set 1: 8
Set 2: 5
Set 3: 6

Chin-Ups:
Set 1: 8
Set 2: 8
Set 3: 8

Bent Over Rows: (with 30 second rest intervals)
Set 1: 90 x 12
Set 2: 90 x 12
Set 3: 90 x 10

fufu

That sounds like a smart thing to do. With a heavy school load and little sleep, you would probably lead yourself into the adverse effects of over training.

fufu's 1337 Journal

Your diet will set you free.

KelJu

It has happened before, so I am trying to be wise and nip it in the butt before it happens. From now until may 9th, I will be busting my ass preparing for finals and getting in last minute projects.


Wednesday - 04/05/06(Afternoon)
I feel like I am lagging a little. My mind is not completely on lifting. I have been pissed for the last 3 days over all kinds of little things. Stress is starting to mount, and I know it is only going to get worse. I really need to not be around people for a while. I need to get back into a tranquil peace of mind, or I am going to burn-out and completely fuck my training program and school. I would just take off from lifting all together until finals are over, but I know how I am. If I stop lifting, I will start to feel smaller, and then become unmotivated. I have to stay motivated until finals are over. Once finals are over, everything will be great again. I have a fun summer to look forward to; where I will only be taking one class and I will be working full time which will provide me a little breathing room as far as my budget goes.


Squats:
Set 1: 275 x 5
Set 2: 275 x 5
Set 3: 275 x 5

Let Extentions:
Set 1: 290 x 8
Set 2: 290 x 8
Set 3: 290 x 8

Leg curls:
Set 1: 130 x 8
Set 2: 130 x 8
Set 3: 130 x 8

Seated Calf Raises:
Set 1: 105 to failure
Set 2: 105 to failure
Set 3: 105 to failure

Standing Calf Raises:
Set 1: 300 to failure
Set 2: 300 to failure
Set 3: 300 to failure

fufu

squat #'s are impressive. Do you do anything else for hamstrings?

fufu's 1337 Journal

Your diet will set you free.

Seanp156

He has leg curls in there, but I'd recommend adding SLDL or Romanian DL's.

My Journal

fufu

Yeah I was thinking it would be good to put a compound movement in there like what you mentioned.

fufu's 1337 Journal

Your diet will set you free.

KelJu

I don't do them, because I have a genetic predisposition to back problems. I have pulled muscles in my back pretty often, so I try not to test my luck.

It has been quite a while since I have lifted. I am doing well in my classes, at the expense of my body. I can't wait for finals to be over so I can start lifting again. I want to lift now, but I know that the stress will probably just break me down more.
I am very depressed right now. I feel terrible, because I do not have any free time.
I go from work to school to homework to work to school to studying to work to school to homework over and over again without a break. This shit is breaking my spirit. I must hold things together for two more weeks. Then, I will have all summer to lift like a machine, and be happy everyday. I will eat like a champion, and have time to do some of the things I want to do. It is going to be fucking great!
I must hold together for two more weeks. I can do this shit.

fufu

Just look for the light at the end of the tunnel!

fufu's 1337 Journal

Your diet will set you free.