About that time I (nutrition)

[Double D]

Well I figured I would start a journal.
Currently cutting at about 1800 calories a day. Push gains have dropped but pull gains have gotten better.

Currently at 202.4lbs. And at 11%bf. 5 foot 10 inches tall. 47 inch chest almost 18 inch arms. 34 waist. And about 28inch legs (I think I measured about 2 weeks ago I can't recall right now). Not all that strong right now, which is pretty depressing, but its ok, because I know winter will be coming up after a while and I can start bulking and experiencing those gains again.

Heres my scheledule

Day1 Chest, Shoulders, Triceps
Bench-3x10,8,6
Butterflies-3x10
Shoulder Press-3x10
Side Raises-3x10
Skull Crushers-3x10-20

Day2 Legs, calves, traps, abs
Deadlift-3x5-10
Squats-3x10
Lunges-3x20
Shrugs-3x8
Standing calve raises-3xhigh reps
Abs are Pilates for 25 minutes

Day3 Back and Biceps, forearms
Pullups-4x10 (last set failure)
1-arm rows-4x10 1 drop set on my last set
Bar curls-3x10 (last set failure)
Farmers Walk-3xuntil grip gives

Cardio will be 3 days a week.

I have did one cycle in my 10 years of lifting on and off. That was about 4 years ago. And I dont think I will do it again. Always seem to gain a good amount of bodyfat after I am done. Been lifting again for the past year and a half. Took 6 months off prior to that with a shoulder problem. The same shoulder feels to be at 100% now. So wish me luck.

 

[mike456]

your routine is pretty good, but can be better:

for push day you should not do the flys before shoulder press, always put compunds before isolation.

for leg day you should add in a ham dominant, since you have 2 quad dominants, also shrugs go on pull day

for pullday, you should add in reverse flys

so if you take my advice your routine should look like this:

Day1 Push
Bench-3x10,8,6
Shoulder Press-3x10
Butterflies-3x10
Skull Crushers-3x10
Side Raises-3x10

Day2 Legs, calves, abs
Deadlift-3x5-10
Squats-3x10
Leg Curls- 3x10
Lunges-3x10
Standing calve raises-3x10-15
Abs are Pilates for 25 minutes

Day3 Pull
1-arm rows-3x10
Pullups-3x10
Reverse Flys- 3x10
Bar curls-3x10
Farmers Walk-3 sets

IMO these are the best exercises for push/pull/legs
Push-
Flat Bench
Incline Bench
Shoulder Press
Dips
Tricep extension

Pull-
Bent-over Row
1-arm row
Shoulder Overhand Grip Pull-ups
Shoulder Grip Upright Rows
BB Curls

Legs-
Squats
RDL's
Lunges
Glute-Ham Raise
Calves
Abs

GL on achieving your goals

 

[Double D]

Normally I like to group my exercises. I find I get more of a burn by doing 2 exercises for the same muscle group back to back. I do however see where you are coming from.

 

[Double D]

Well today has been a pretty good day. I am weight training tonight whenever I get off of work at 12.

Weighed first thing this morning-201 lbs.

30 mins low intensity cardio (walking)

Breakfast:
8 egg whites
wheat toast
multi-vitamin
16 ounces water

Lunch (3 hours later)
Chicken breast
Broccoli (1 cup)
Cauliflower (1 cup)
20 ounces water

3 hours later at 4:30
40 grams protein shake
Ephedra tab (25 miligram)
200 miligram caffine
left my aspirin at home.

Feeling pretty strong today, hope tonights legs are good.

 

[King Silverback]

I agree totally about blasting a bodypart completely, then moving on to another part!!! Routine looks solid imo, I'll be along for the ride, best wishes to you my Friend!!!

 

[Double D]

I agree totally about blasting a bodypart completely, then moving on to another part!!! Routine looks solid imo, I'll be along for the ride, best wishes to you my Friend!!!

I appreciate it. I tried the routine that me and you went over for a few weeks. I like how quickly I got finished, but after puking on 3 concecutive days I figured I had better make a change.

 

[King Silverback]

I appreciate it. I tried the routine that me and you went over for a few weeks. I like how quickly I got finished, but after puking on 3 concecutive days I figured I had better make a change.

Good Stuff!!!

 

[Double D]

Guess I will go ahead and post my last workout which was yesterday.

Chest
Bench-3x10 225lbs. (not to bad with this weight, last set kinda struggled)
Butterflies-3x10 50lb. DB's

Shoulders
Over head press-3x10 135lbs. (pretty easy, but effective because of my rep scheme)
Side Raises-3x10 35lb. DB's

Triceps
Skull Crushers-3x16,15,10 115lbs

Well not to bad workout. Pretty sore today, but all and all weaker than normal. I want to get back to normal with a bench of 245 for 10 reps. Wish me luck fellas.

 

[King Silverback]

Great start!!! Looks like you need nothing to do with luck, But I wish you the best anyway my Friend!!!

 

[Double D]

I appreciate it Arch, but I have nothing on you! I guess I should mention my training experience is about 10 years (on and off, of course more on than off). Been going really hard since August. Hoping to keep my strength about where it is for now, then about August start bulking again.

 

[DeadBolt]

Lookin good man....stats sound like you have one hell of a frame there!

Really makes me feel like a fat ass @ 5'6" 207lbs

 

[Double D]

Lookin good man....stats sound like you have one hell of a frame there!

Really makes me feel like a fat ass @ 5'6" 207lbs

Yeah not to bad I guess, I appreciate it though.

 

[Double D]

Workout LEGS and TRAPS

Squat 1x10 at 305lbs. (pretty easy)
2x10 at 330lbs.

Deadlift 3x10 at 365lbs.

Lunges 3x20 lunges at 60lb. DB's

Leg Curls 3x10 (Cant recall weight)

Standing calve raises 3x30,20,10 weights at 300, 350, 400 (Need to get something figured out here with the weights, I want to find one weight and stick with it)

Shrugs 3x10 at 225lbs.

Workout time 55 minutes

Not to shabby of a workout on this day. I thought I was going to pass out after the deadlifts though. Squats and Deads are extremely tough in the same workout back to back.

 

[Double D]

Came to work today straight from a wedding I was at last night and didnt bring a single thing to eat. I had to get up and go. Really sucked, got here (at work) and ate a fatty pork chop that a buddy had and drank a diet pepsi. So needless to say I have started this day out horribly. Not to mention we drank nothing but Corona's Friday night at the rehersal dinner. And then last night nothing but keg beer at the reception. I drink normally about once every 2 months so this weekend has been pretty rough!

 

[Double D]

Definitly ruined my diet for this weekend. Just had me some pizza. Couldnt help it. Came from a wedding and had to come straight to work with no food. Sometimes a guys gotta do whatever it takes to get some grub.

 

[Double D]

Just weighed in at 198lbs. Kinda sucks. I think I am just dehydrated, even though I have been drinking water all day long.

 

[DeadBolt]

All them booz will mess with your weight for a day or two...really throws the diet off. Keep hydrated all night and drink plenty before bed you should wake up back to normal.

 

[Double D]

Yeah and it really messes with my workout. I am not even going to workout tommorow (with weights). I want to make sure I am properly hydrated before tearing my body down.

 

[DeadBolt]

Yeah and it really messes with my workout. I am not even going to workout tommorow (with weights). I want to make sure I am properly hydrated before tearing my body down.

sounds good I always do the same.

 

[Double D]

Today

Breakfast
3 egg whites
wheat toast
4 pieces of turkey
fat free cheese
20 ounces water

Meal 2
2 cups Broccolli
6 ounces chicken
20 ounces water

200 calories 45 g. protein 2 g. fat 25g. carbs

Thats thus far today.....need to incorporate some fat on my next meal.

No weights today. Cardio after work. 30 minutes moderate intensity.

30 g. protein 270 calories 5 g. fat

 

[King Silverback]

MMMMmmmmmmmmm, Chicken and Brocolli, sounds familiar!!! How goes it BRother D???

 

[Double D]

Arch-Getting to be pretty repetitive! But its ok. I am dropping bodyfat at a pretty decent pace. The same old foods get so old though. But been on this phase for about 2 months now. Only 2 left to go. I am ready to start bulking again, then I can eat.

 

[King Silverback]

I hear ya my Friend!!! Best wishes to you!!!

 

[Double D]

Oh just had some yogurt and a protein shake.

250cals. 46g. protein 12 carbs 0 fat (from food)

Also just popped some fish oil pills. I gotta buy me some mixed nuts or something.

Also weighed in at 204.1lbs. today. Which means I am rehydrated which is excellent.

 

[King Silverback]

Oh just had some yogurt and a protein shake.

250cals. 46g. protein 12 carbs 0 fat (from food)

Also just popped some fish oil pills. I gotta buy me some mixed nuts or something.

Also weighed in at 204.1lbs. today. Which means I am rehydrated which is excellent.

Good Stuff!!!

 

[fufu]

Just read through the previous posts, looks like you have developed some great strength. So you have been training 10 years on and off? How much on and off?

You're about the same height and bf % as me, except you got a good 25 lbs of muscle on me. Looks like you are training mainly for size?

 

[Double D]

Well I would say during those 10 years I have taken a total of about 2 years off.

Right now I am trying to cut up as much as possible. Like I said I got 2 months of cutting left. Its been pretty insane. Currently I want to get down to about 8% bf. Which if I look at it correctly will put me at about 180-185lbs. But as far as that goes I want to do it slowly because I have did it the quick way and its much to hard to maintain muscle mass.

Stop by anytime.

 

[fufu]

You're gonna look awesome at a ripped 185 lbs at 5'10'', good luck!

 

[Double D]

You're gonna look awesome at a ripped 185 lbs at 5'10'', good luck!

Thank you very much. I think about 3-4 years ago whenever I went into college I weighed 165lbs, very ripped, but with limited muscle mass. Now I am much bigger and I am excited to get down to 185. Thank you for the encouragement.

 

[Stewart14]

Workout LEGS and TRAPS

Squat 1x10 at 305lbs. (pretty easy)
2x10 at 330lbs.

Deadlift 3x10 at 365lbs.

Lunges 3x20 lunges at 60lb. DB's

Leg Curls 3x10 (Cant recall weight)

Standing calve raises 3x30,20,10 weights at 300, 350, 400 (Need to get something figured out here with the weights, I want to find one weight and stick with it)

Shrugs 3x10 at 225lbs.

Workout time 55 minutes

Not to shabby of a workout on this day. I thought I was going to pass out after the deadlifts though. Squats and Deads are extremely tough in the same workout back to back.

dude that is an insane lower body workout...wait till you see my garbage leg workouts