Okay so i decided that my workouts are not pussy anymore and i can start a journal on here without being afraid of everyone laughing at me. My lifts are still pussy, just not my workouts (although Pat would beg to differ, fucker).
Gettin right to it.
214ish (friday morning is my official weight day although i weigh myself everyday just for the hell of it)
high teens bf%, maybe like 16 or so
Training is as follows
Day 1: Legs
Day 2: Chest/Shoulders/Tri's
Day 3: Back/Traps/R Delts/Bi's
Day 4: Rest
Day 5: Rest/Cardio
Day 6: Legs
Day 7: Chest/Shoulders/Tri's
Day 8: Back/Traps/R Delts/Bi's
Day 9: Rest/Cardio if i feel like it
Day 10: Repeat
The workouts are, as Pat would say, dual factor hypertrophy training. I do one movement to build strength, ie on day 1 i'll do singles, doubles, triples on bench (with 2 min RI's) then the rest of the workout will be standard BB stuff, with 1 min RI's and i will do another movement focusing on chest ie dips for reps of 6+. Day 6 starts a new cycle and instead of working with circa maximal poundages i do speed work (Dynamic effort for the westside people), so like 8 sets of box squats or something followed by standard BB stuff for legs. Every two leg days i switch emphasis from quads to hammies. So first time around i'll squat, then move on to front squats->sldls->calfs next time around i'll DL->good mornings->leg press->calfs for example (i'm trying to increase my volume per workout also, so if those leg days look like pussy shit, gimme some time i recently quit smoking cigarettes).
Diet is as follows
4oz cooked beef patty
.5 C oatmeal
.5 lb cottage cheese (4% fat)
2 Wendy's caesar or regular side salads sans dressing and croutons
1 can of tuna
1 tbsn olive
med sweet potato
.5 lb cottage cheese
Meal 5 Pre w/o
44g Whey (Metabolic Whey)
Meal 6 Post w/o
4oz Beef Patty
.5 C oatmeal
-This week i'll be adding fish oil to meals 1-4 (3g per meal).
-The protein in meal's 1/7 can be replaced with any other standard animal protein if i happen to run out of beef.
-I occasionally run out of Cottage Cheese so i replace that meal with 2% Milk and turkey breast, trying to keep the macro's the same.
-On non workout days i replace Meal 5 and 6 with 1 whole food meal of my choosing (chicken or w/e), i try and keep the macros the same as with my other meals.
-I'll also be taking 400mg (or grams i forget) green tea extract in the morning and another 400mg pre workout
-I'll work ALCAR in there somewhere mostly for the improved cognitive function as i smoke a little pot here and there and i'm starting college soon. I have had some good experience with ALCAR in the past in terms of cognitive enhancement, never really noticed any body comp changes though as my diet was shit at that time.
-I'll be switching my training program so something with less days in the gym as i'll be working full time and going to college nights/weekends starting March 1.
-For the next couple of weeks i'll increase my kcals to ~3500 or so and then start decreasing them to try and drop some fat.
I think that should cover everything for now.
Today's workout (i didn't write anything down, i have to start carrying a journal to the gym again)
Bent Over Rows
225x3x3 (sets x reps)
went too light on those, going for a cumulative fatigue effect but it didn't happen, next time i'll increase weight
Seated Cable Rows
150x8 too light
170x8 still too light
190x8 still a little too light
200x8 pretty good i'll have to start with this weight next time
BB shrugs - over/under grip
weight was just about right, 8 seemed like a good number today
Rope Face Pulls
70x8 too light
90x8 too light
100x2x8 just right
Unilateral Front Double Bi Cable Curls (i don't know what these are called but it looks like your hitting a front double bi pose when doing them)
thats all for now.