RoTD's log

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  1. #1
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    RoTD's log

    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.

  2. #2
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    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

  3. #3
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    Today's macro's: Calories 1652, Carbs 34, Fat 65, Protein 201

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    Today: Rest, carb load and football.

  5. #5
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    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
    Last edited by returnofthdragon; 09-26-2011 at 04:47 AM.

  6. #6
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    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.

  7. #7
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    welcome bro. having a log has def helped me out a ton. Keep it up you'll reach ur goal
    on a mission

  8. #8
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    Quote Originally Posted by bigcruz View Post
    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

  9. #9
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    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!
    Last edited by returnofthdragon; 09-27-2011 at 09:53 AM.

  10. #10
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    hey glad to see your new Journal!

    As far as the gear I'm 50 and on HRT so I get my gear
    Jagbender's battle of the bulge
    The problems we face today are because the people who work for a living are outnumbered by the people who vote for a living

  11. #11
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    good luck bud nice log

  12. #12
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    Quote Originally Posted by bwrag View Post
    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!

  13. #13
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    hell ya should be fun.

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    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

  15. #15
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    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.

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    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.
    Last edited by returnofthdragon; 09-29-2011 at 05:15 AM.

  17. #17
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    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

  18. #18
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    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!
    Jagbender's battle of the bulge
    The problems we face today are because the people who work for a living are outnumbered by the people who vote for a living

  19. #19
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    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!

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    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.

  21. #21
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    solid workout!
    got Milk?
    Jagbender's battle of the bulge
    The problems we face today are because the people who work for a living are outnumbered by the people who vote for a living

  22. #22
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    Quote Originally Posted by jagbender View Post
    solid workout!
    got Milk?
    Lol. Too much!

  23. #23
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    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.

  24. #24
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    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

  25. #25
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    Wow your macros are very similar to mine! Not pleasant but it works !
    Jagbender's battle of the bulge
    The problems we face today are because the people who work for a living are outnumbered by the people who vote for a living

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    Quote Originally Posted by jagbender View Post
    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.

  27. #27
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    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"?
    Jagbender's battle of the bulge
    The problems we face today are because the people who work for a living are outnumbered by the people who vote for a living

  28. #28
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    Quote Originally Posted by jagbender View Post
    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!

  29. #29
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    Quote Originally Posted by returnofthdragon View Post
    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
    Jagbender's battle of the bulge
    The problems we face today are because the people who work for a living are outnumbered by the people who vote for a living

  30. #30
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    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

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