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Yanick's Journal - Lets Give it a Shot

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  1. #1
    Amor Fati
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    Yanick's Journal - Lets Give it a Shot

    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.

    Stats
    5'9"
    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

    Meal 1
    4oz cooked beef patty
    .5 C oatmeal

    Meal 2
    .5 lb cottage cheese (4% fat)
    med apple

    Meal 3
    2 Wendy's caesar or regular side salads sans dressing and croutons
    1 can of tuna
    1 tbsn olive
    balsamic vinegar
    med sweet potato

    Meal 4
    .5 lb cottage cheese
    med apple

    Meal 5 Pre w/o
    44g Whey (Metabolic Whey)
    30g Dextrose

    Meal 6 Post w/o
    44g Whey
    30g Dextrose

    Meal 7
    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)
    225x5

    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
    275x4x8

    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)
    RI=30sec
    60x2x8
    50x2x8

    thats all for now.
    "The greatest obstacle to knowledge is not ignorance but the illusion of knowledge." -Barry Marshall, Nobel Laureate

  2. #2
    happy sumo
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    I look forward to following this.
    P-side Inc.

    "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

  3. #3
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    Looks solid.

    How long since you quit the cancer stix?

  4. #4
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    PreMier,

    thanks for stoppin by bro.

    Coldiron,

    it happened the monday after this new year's, it wasn't really a new years resolution, it just happened to happen at that time. I finally got sick of the way i was abusing my body honestly. It was difficult until i had my first w/o without them (about 3-4 days into quitting), after the way i felt whether it was psychosomatic or not was awesome, and i'm steadily seeing improvements in my cardio conditioning with this low rest stuff.


    I should also mention that i won't really be getting to run this program for an amount of that i would be happy with, but i've been more or less building up to this type of program (yeah i was that bad) for the 2 months or so. This week is the first week i'm doing cardio also, i just want it there to help me build up my conditioning faster. I'll be switching to a program that has me in the gym 3-4x/week. And i'll see if i can figure out some Upper/Lower stuff or maybe a Full body program 3x/week so i can do some strength training its something i really enjoy.
    Last edited by Yanick; 02-21-2005 at 08:48 PM.
    "The greatest obstacle to knowledge is not ignorance but the illusion of knowledge." -Barry Marshall, Nobel Laureate

  5. #5
    Patrick
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    what up yan.





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    Interesting





  7. #7
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    I'll definitely be stopping in here periodically. Now, correct me if I'm wrong, but you don't seem to be focused on a single goal. You are into conditioning yourself on many levels, although it sounds like strength is of primary importance?





  8. #8
    Patrick
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    Quote Originally Posted by CowPimp
    I'll definitely be stopping in here periodically. Now, correct me if I'm wrong, but you don't seem to be focused on a single goal. You are into conditioning yourself on many levels, although it sounds like strength is of primary importance?

    yan's goal never changes......strength strength strength. and then size. no dieting down except to lean out a bit but will never go under 200lbs because...."real men weight 200lbs".


    Looking at your diet....WTF??? It looks way low in cals bro? 4oz of beef??? That is like what a 120lb women eats. and only .5lb of cottage cheese....that is like half a cup i believe?? What is up with that? Was that a lost day or is that your regular diet now?





  9. #9
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    Quote Originally Posted by P-funk
    yan's goal never changes......strength strength strength. and then size. no dieting down except to lean out a bit but will never go under 200lbs because...."real men weight 200lbs".
    Damn. I must have a vagina somewhere then.





  10. #10
    Patrick
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    Quote Originally Posted by CowPimp
    Damn. I must have a vagina somewhere then.

    lol, me too. he and a few of my friends that are powerlifters really like to dump on me about my BW. Call me a pussy and shit.

    If yan gets back to training full swing we should see some sweet numbers on the squat and deadlift (esp. if he squats powerlifter style). Kids has some wicked form. But he sucks ass at bench press....LOL.





  11. #11
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    Good Luck.

  12. #12
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    Good luck Yan, it'll be fun to see Patricks comments in here
    I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

  13. #13
    happy sumo
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    Quote Originally Posted by P-funk
    yan's goal never changes......strength strength strength. and then size. no dieting down except to lean out a bit but will never go under 200lbs because...."real men weight 200lbs".

    Thats wise.

    .5lb of CC is 1 cup.
    P-side Inc.

    "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

  14. #14
    Amor Fati
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    Thanks to everyone for stopping by, i'll try and keep it interesting.

    Pat, yea my diet is really low cal right now, ~2500kcal. Next week i'm gonna bump it up to 3000 then to 3500 i'll start dropping kcals again from there. I want to drop to 205 befoer i start eatin again. Also the meat weight is after cooking so its probably like 6oz of beef.

    Also regarding my diet, on the weekends i give myself more freedom with food, i don't count cals or anything and i allow myself cheats starting friday night till saturday night. They're not really carb ups/refeeds per se as i get more fat than they require, but they are just higher kcal days. What can i say, food is anabolic

    Cowpimp, yes Pat is correct my #1 goal is strength (all types of strength) closely followed by size (at w/e bf). I used to be obsessed with getting to a low bf (fat kid syndrome) but i have since coped with my psychological problems and am very secure with my appearance even at 16+% as long as i am big and strong.

    Today is a Cardio day and tomorrow i'll start my program from the beginning this time around i will be deadliftin so it will be great seeing all those plates on the bar.

    Theres more stuff that i have to write down in here but i'll get to that after the gym.
    "The greatest obstacle to knowledge is not ignorance but the illusion of knowledge." -Barry Marshall, Nobel Laureate

  15. #15
    Amor Fati
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    Quote Originally Posted by rock4832
    Good luck Yan, it'll be fun to see Patricks comments in here
    I'm looking forward to those myself actually
    "The greatest obstacle to knowledge is not ignorance but the illusion of knowledge." -Barry Marshall, Nobel Laureate

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