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From the Ashes There Comes Rebirth

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  1. #1
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    From the Ashes There Comes Rebirth

    This is my last attempt at a journal, as some my know my efforts have been less then fruitful with them. I look back in the past six years I've been a member here and think about how at some points how bodybuilding defined who I was as a person, times where I didn't pick up a weight for months, and various stages in between. I started lifting weights/cardio/diet as a child because I wasn't happy with myself and I find myself feeling the same way today. I'm not depressed, I am doing well in school, have a job I enjoy, setting most of my personal within my reach. Yet, I'm not really satisfied with where I am.
    So this journal will be more then just how many reps I did or calories I ingested but of self improvement mentally, physically, and emotionally.

    Stats:
    Height: 6'4
    Weight 268
    Bodyfat: Assume Mid-High 20s

    Goals: To better myself in all aspects of my life. Of course lower my bf while gaining/maintaining strength


    Training: Will do a push/pull/legs split right now cardio will increase with time
    Diet: Gradual changes starting with maintenance with slow changes to instill proper eating habits which will lead to a "diet"

  2. #2
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    I guess some people would wonder why I've kinda turned on the light bulb, I knew it was something I need to do for awhile but this started from this article TESTOSTERONE NATION | World's Largest Bodybuilding and Weight Loss Underground Nation and my own phoenix moment. I attended a friend's wedding and met up with a lot of old friends I haven't seen in a couple years, including some of my old training partners. They all kind of had a look of surprise at my body composition some even commenting on it. Aside from that I saw the rewards my old training partners reapt from consistent training/nutrition and I could feel the jealously just oozing out of me.

  3. #3
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    Yesterday hit 3200 cals with the ratio p/c/f of 20/50/30 which isn't great but it gave a starting point. The meals weren't evenly spaced so I'll probably bring a shake between breakfast and lunch at work.


    Motivational Article: Do It Now by Steve Pavlina
    Do It Now by Steve Pavlina

    Awesome for the basics of time management, mostly about removing outside sources of conflict. Includes exercise and proper eating, I disagree with the vegan aspect but to each its own

  4. #4
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    Legs:
    Squats:
    135x12
    225x12
    275x8
    275x8

    Hack Squats
    225x8
    225x8
    225x8

    Leg Curls
    140x8
    150x8
    160x8

    Then did 30 minutes of the stationary bike to hopefully get the lactic acid out. Man that didn't happen I just got back from a friend's bbq and I wouldn't stop falling down because my legs were so trashed.

  5. #5
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    Played disc golf for about 2 hours, also did some stretching may legs are sore as heck. My diet has been good hitting around 3200 which would be at maintenance or alittle under, pretty good since I haven't eaten fried/ fast food in about a week which is a ton better then how I have been eating.

  6. #6
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  7. #7
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    Did Pull workout yesterday, dont remember weights but included rack pull, lat pulldowns, bent over rows, and hammer curls. Diet has been in check. I have been hitting around 3100 cals. I am slowly going start cleaning it up with the removal of some higher GI foods I have been eating to a lower/mod foods.

    Also rode the bike for 30 minutes today and played an hour of disc golf.

  8. #8
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    Pull:

    Bent over rows
    135x12
    135x12
    185x8
    205x8
    205x8

    Iso Lat Pulldown
    90x12
    180x8
    270x8
    270x8

    Wide Grip Cable Pull
    120x12
    140x8
    150x8
    150x8

    DB Bicep Curl
    35x8
    35x8
    40x8

    DB Preacher Curl (biceps were shot)
    25x8
    25x8
    20x8

    Cable Bicep Curl
    120x8
    120x8


    I played basketball for about an hour and my legs and shoulders were shot so I did my pull workout instead. My biceps are weak shit, I get completely stuck at full extension. My diet was the first time I ate fast food since I started this thing,it was breakfast sandwich thing from BK. Besides that my life has been pretty hectic but good. I've really kicked up studying for the MCAT in Sept. I've taken two practice MCATs and it is insane how long that test is and how tricky it can be.

  9. #9
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    Pull:
    Bench Press:
    135x12
    135x12
    135x20
    185x8
    185x8

    One arm DB BP:
    55x8
    60x8
    60x8

    Machine Fly:
    120x12
    135x12
    135x12

    One Arm DB Shoulder Press
    40x12
    45x8
    50x8
    50x8

    Tricep Pushdown
    135x12
    135x12
    145x8

    I had a pretty crappy day today, My tire completely blew out on the way to work leaving me to change my tire in 100 degree heat then pay 110 bucks to get a new one. I probably only consumed about half a gallon of water which would explain my weights on my lifts.

  10. #10
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    Friday:
    Did 45 minutes of the elliptical and 15 minutes of stretching. Ate 3200 cals and hit my 40/30/30 p/c/f ratio. Water intake was a little low at a gallon.

  11. #11
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    Legs:
    Squats
    135x12
    135x12
    225x8
    225x8
    275x8
    275x8

    Hack Squats

    225x8
    225x8
    225x8

    Leg Press
    315x12
    405x12
    495x12

    Leg Curl
    105x12
    115x12
    125x12
    135x12

  12. #12
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    Pretty boring week, I had my usual summer sinus infection for the most of the week. I have done 30 minutes of low intensity cardio everyday. Calories have been around 2500 for the week. I'll do my Pull workout tonight and some cardio.

    More to come!

  13. #13
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    Did Pull workout yesterday, with lat pulldown, bent over rows, close grip cable row, and hyper extensions. Along with 20 min. HIIT.

    Today was push

    Bench Press:
    135x15
    135x15
    185x8
    185x8
    185x8

    Iso Wide-grip BP
    70x15
    90x8
    90x8
    90x8

    Shoulder Press supersetted with upright rows

    90x12
    90x12
    90x12

    Rotor cuff work with rear flyes
    4 sets

    I'm gonna enjoy the fourth with some fireworks and grilled food. Hope everyone the best!

  14. #14
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    Legs:
    Squats
    135x12
    135x12
    225x8
    225x8
    275x8
    275x8

    Hack Squats

    225x8
    225x8
    225x8

    Leg Press
    315x12
    405x12
    495x12

    Leg Curl
    115x12
    125x12
    135x12
    135x12

    Pretty typical leg workout, my diet wasn't clean over the fourth. I did alot of low intensity cardio thru golf, disc golf, and hiking. My diet will tighten up following coming up, showing food and cal breakdown

    The mcat studying is getting pretty intense. I'm studying about 3-5 hours day with 15hrs of prep classes a week along with one practice test. Needless to say I don't have a social life for the most part, hopefully it will be worth it in the end

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