Insert witty name here

[FishOrCutBait]

This is my journal.

Over the last few months Ive gotten back into lifting and I am seriously dedicating myself (and my diet) towards it now.

I moved into a new place right near where I work and go to school, and there is a workout room at my school plus a golds gym right down the way. I havent decided which I will use full time yet.

Please forgive my crappy poundages ATM, ive been really off and on the last month or so, and Im getting back into the flow of things.

Im cutting right now, and carb cycling, and probably on monday Ill post up what a typical 3 day cycle looks like for me.

5'9"
roughly 185lbs

My split is
mon:quads/calves/traps/abs
tue:back/triceps/delts
wed:cardio (typically low intensity, elliptical, for cardiovascular benefits mostly)
thursosterior chain/calves/traps/abs
fri:chest/biceps/delts

running 3 minute rest intervals for squats deads and bench, 2.5 for most other things and two minutes for a few things.

typically a 3 sec count for negative contraction, 1 second for positive, no pause on the top or bottom


I forgot to pen down squat day for this week, but in essence it was
1/12
Squats
Front Squats
Leg press machine toe raises
Dumbell shrugs
and weighted crunches

1/13 back
pullups 6,4,4 (short RI's. i forget what)
pulldowns 150x7,x5.5,x6
face pulls 100x6,x8,x8
dips 6,6,4
db shoulder press used 35s, didnt write down reps for some reason
felt okay about this w/o, had pretty bad stamina. thats okay, next weeks will be a butt kicker

1/15 deadlifts
so, the previous deadlift day I pulled my back pretty gnarly, so I took it easy on 'er this time
deads 135x10,x10,155x10
ham curls 180x10,210x8.5,x9
seated calves 90x15,x12,x10 I need to get grippier shoes. my toes were slipping
db shrugs 75x12,x11,x10, 70x10
weighted decline crunches 10lbsx10, (30 sec ri) x10, (45 sec ri) x10

1/16 bench
flat bb bench 145x6,x6,x6 this bums me out because three months ago I put up 170 seven times, which is a best for me. so I need to make up time here.
db incline bench 45x8,50x7,45x7
cg pullups 6,5,4
hammer curls 30x7 immediate drop to 25x2 , 25x8, x7
db presses 40x6,x5 immediate drop to 35x2,35x8
Felt great after this workout. I was pleased with how I felt afterwards, overall.

PICS AS OF 1/16
all but this first one are first thing in the morning, cold

I realize that I am skinny fat, and I dont have a lot to cut down to, but I dont think Id be able to bring myself to bulking for a fruitful period of time if I dont cut some of this bodyfat off first.

Also, I apologize for my room. Im still moving in.


So there we have it. Im gettin back in the game for real. This is the year I get in the extreme kind of shape I want to be in

 

[Gazhole]

Back and legs look really good, man.

The bodyfat% doesnt look as bad as you make out, i wouldnt waste time cutting now if you're just gonna bulk straight afterwards.

 

[PreMier]

nice lats.. wish mine looked like that haha

good luck bro

 

[RasPlasch]

Awesome back dude.

 

[FishOrCutBait]

Back and legs look really good, man.

The bodyfat% doesnt look as bad as you make out, i wouldnt waste time cutting now if you're just gonna bulk straight afterwards.

duly noted brudda, and thank you

nice lats.. wish mine looked like that haha

good luck bro

I really appreciate this one.

Awesome back dude.

thanks guys, I appreciate it.

I think maybe I will finish out this month figuring out my calories and then just start bulking, then.

as for today, I enjoyed myself, haha. Had some sushi with the lady and just had a beer (petes wicked ale, was okay). my friend picked me up a mix and match six pack from world market. some good stuff in it. xingo brazilian black beer, by the way, is a delicious one.

Im excited to hit the gym next week, it should be the first week Im able to work out at the school gym, starting wednesday.

Also, my workout regimen for now is as follows

Squats: 3 sets
front squats
leg press toe raises: 4 sets
Dumbell shrugs: 3 sets
Weighted decline crunches: 3 sets

Tuesdays: Back
pullups: however many I feel like
pulldowns: 3 sets
Dumbell/Barbell rows (alternating weekly): 3 sets
Dips: 3 sets
Skullcrushers/modified french press: 3 sets
dumbell presses: 3 sets

Wednesdays: 30 mins or so of elliptical

Thursdays: Posterior chain dominant legs
Deadlifts: 3 set
DBSLDS or ham curls?: 3 sets
seated toe raises: 4 sets
db: 3 sets
Weighted decline crunches: 3 sets

Fridays: Chest, bicep, delts
Bench: 3 sets
Incline dumbell bench: 3 sets
Neutral grip pullups: 3 sets
some form of curl: 3 sets
Dumbell press: 3 sets

Ill work on getting the diet up on monday

also, I may end up doing a P/RR cycling type deal for lifting during the bulk, because shock makes me hate everything and I dont think Im at that advanced of a level again, yet

 

[FishOrCutBait]

1/19 quad dominant day
squats 135x10, 185x8, 225x6 form kinda lacked here, 215x6, 215x6 this last rep was killer, but Im glad I pushed past the mental barrier
front squats 115x8,x7,x7 weeeeeewie
toe raises on legpress 360x10 (warmup),x12,x10,x10,x10
db shrugs 75x14,x12,x11
weighted crunches, bwx10, +10lbsx10,(30 seconds)+10lbsx10

I gassed out the latter half of this workout, I didnt get good food in early this morning. oh well. first half was a butt kicker though!

I picked up some new workout shoes, which is good because Id just been wearing my tennies, which suuuuuuck for grip. Got em on clearance for 30 bucks! Asics, which is what I wore during wrestling. I got these instead of a fifty buck pair of some nike crosstrainers that I was gonna get. And Im glad because afterwards I went to cub and used that extra money I saved to get some red potatoes and lean ground beef for the next few weeks

 

[PreMier]

nice, they have flat soles too. i remember reading that you dont want a shoe with a thick/squishy sole in the gym.

nice squats too. i bet you are wrecked in a day or 2

 

[FishOrCutBait]

Haha thanks, I think so. I lowered the weight Id been using on the front squats and got a solid, full three sets in. Im kinda scared

And yeah man, I really like the shoes so far. I wore em around this afternoon and got em broke in somewhat.

I spent like eighty bucks at costco in pork, chicken salmon and walnuts, haha

 

[PreMier]

i like the boneless skinless breasts they have all packaged nicely.

 

[FishOrCutBait]

i like the boneless skinless breasts they have all packaged nicely.

its super nice. their salmon is like that too, I figure ill only eat it a couple times a week or so cuz of the price, though. but I figure itll STILL cost less than eating out/at work.

I put a couple little catfish in my turtle's tank to clean it, and he is trying to eat them atm. Im not sure what I should do, haha. Let him try? if I take them out what do i do?

he looks like hes kinda taking it easy on em now, who knows.

 

[FishOrCutBait]

12/20 back day
pullups (1 min ris) x7,x5,x4,x4
pulldowns 150x9,x8.5,x7.5
tbar rows 55x7,x10,65x8
face pulls 100x8,x12,110x11
dips x8,x5.5,x5
DB presses, 40x7,x7,x5
skullcrushers 60x5,x5 this gyms cambered bars blow hard. no good hand position for me
modified french press 55x6,50x6

workout was good overall, ending tricep work lacked because I lost focus, cuz the stupid group trainees were dorkin around right next to me, and the cambered bars at this gym bite.

 

[FishOrCutBait]

todays diet.

also, 2 cups spinach and a cup of broccoli.

Im thinking I need to add in about 300-400 calories. I think Im still losing fat atm.

 

[FishOrCutBait]

today just didnt work out well for it, but itd be easier to have a 4th meal than eat quite so much so early, I think. drop the ground beef to eight or ten ounces and add another potato, an eight ounce serving of meat (chicken?) and a few walnuts or something and I think id be koscher.

 

[RasPlasch]

Are you using the school gym or the Golds gym?


Oh and I didn't notice until now. But you have some awesome facial hair in those pictures!

 

[FishOrCutBait]

Are you using the school gym or the Golds gym?


Oh and I didn't notice until now. But you have some awesome facial hair in those pictures!

haha thanks man, at least Ive got that going on for me.

Atm Im using the golds, the school one opens tomorrow! Yesssss. So next week will be my first full week in the school gym.

 

[FishOrCutBait]

Goals:
Get more sleep, which means being in bed by eleven.
get my diet solidified, which means figure out an eating schedule that works all the time
try out the school gym!

 

[FishOrCutBait]

So the school gym sucks pretty hard.

 

[RasPlasch]

Damn! Whats so shitty about it?

 

[Rubes11]

looks like your putting up some good numbers keep on working hard. and what blows so much about the school gym?

 

[katt]

If i were to guess, the school gyms equipment probably is pretty old and sparse.. compared to Golds anyway..

 

[RasPlasch]

If i were to guess, the school gyms equipment probably is pretty old and sparse.. compared to Golds anyway..

I wouldn't doubt it. I know my school has old equipment too. Thats why I don't lift there haha.

 

[PreMier]

i was waiting for that.. my college gym was weaksauce

 

[FishOrCutBait]

Damn! Whats so shitty about it?

looks like your putting up some good numbers keep on working hard. and what blows so much about the school gym?

thanks man, I appreciate it. Im pressing on, you know.

i was waiting for that.. my college gym was weaksauce

Realistically they arent missing anything I need

HOWEVER, they are missing a few things I want/like
a mirror for the squat rack. I like a mirror for squats and deads
size, and a semblance of privacy. The room itself is tiny, and somebody is there watching you at all times.
and quality, everything in that room is older than I am, which isnt a bad thing , theyre just kinda poorly kept.

But the question is am I justified in paying 40 bucks a month for Golds? Its bigger, I rarely have a problem getting on equipment which is good. equipt is newer. hmmm. I want to say keep paying for golds, frankly.

twas a fine day for eating, Im a bit over my goal on calories but thats fine. Ill fall somewhere near 3800 today probably, which is quite a lot for me (I think.) i believe my maintenance falls around 3000-3200 but Im not 100% sure. Thats what this next month or so is for. I feel kinda swole today which is nice.


I am kind of in a pickle here, but Im thinking I found my solution.

A couple times a week Ill be working nights and will need to bring a shake with me to work, and Im thinking instead of buying muscle milk, Ill make my own mrp type deal. Ill use a scoop of whey and a scoop of casein which I already have, like a cup of oats (ground to a flour) and two or so tablespoons of olive oil, just drop it in a shaker with me and take it to work, toss some water in it when the time is right and pound it. Im a waiter so I dont really get a lunch break or anything. sound good?

 

[FishOrCutBait]

So i went back and bought a second pair of those shoes. One to wear out and about, one strictly for lifting.

theres my cals for the day.


And here's my workout

1/22 Deadlifts
Deads 135x10, 185x7, 225x5, 225x7 (form kinda lacked) 205 x7, 205 x7
ham curls 210x9,x9,210x5+195x4
calves 1:30 second RI, Toes out, 360x13,x11,x10 Toes straight, x11, x10
Db Shrugs 80x11,80x10,75x9
Decline crunches (short RI here too) bwx15, 10lbsx15,10lbsx10

weighed in at 184. woo woo woo

 

[FishOrCutBait]

for the record, this shirt makes me 100 times sweeter than anybody youve ever met.

also chops.

 

[FishOrCutBait]

Also you know, workouts or something.

1/23 bench
bench 155x6,x5,x6+1 forced rep. (had a spotter on the last set)
db incline bench 50x7,x6,x6 last set rocked.
cg pullups x7,x5,x5
hammer curls 30x7,x5+25x2,25x7
db presses 40x7,x5(rest 20 secs)+2,x4+35x1,35x6

Had some trouble on db presses today but that makes sense, the big lifts were push today. I feel like it was a good workout all in all.

Now im gonna go make breakfast and go to work, then come home and do homework for four hours

this is my last english class for my bachelors degree.

ultimate win.

 

[PreMier]

wtf, a unicorn?

 

[Rubes11]

nice shirt. good workout and hope you do well on your test.

 

[FishOrCutBait]

wtf, a unicorn?

with purple roses and lightning spraying out of it.

i repped that thing like a pro at the gym today, and I was the only white dude lifting weights. I really like that about this gym actually, I like the atmosphere a lot. all the black dudes bust their asses.

also, it is now my power shirt.

nice shirt. good workout and hope you do well on your test.

thanks man! And I dont have to worry yet, its still just homework

 

[FishOrCutBait]

so I just sat down and beat portal