Nightfall's Online Journal

Log workouts, diet, goals, and personal bests

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NightFaLL
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Nightfall's Online Journal

Post by NightFaLL » Sat Dec 19, 2009 5:24 pm

I figure everyone else does it, so I'd give it a go!

My gym is closed for graduation today (college campus) so I'll be putting some info up tomorrow - but here's some starting stats.

Phase: Bulking
Weight: 224lbs
Height: 5'9"
Bodyfat: ~13-14%

Maxes: (Attained/Estimated)

Squat - 495/500
Deadlift - 503/510
Bench - 330/335
Incline Bench - 265
Flat DB - 110x x 10
Incline DB - 105x x 8
SOHP - 210
DB Seated Press - 80s x 10
Full ROM Widegrip Pullups - 7 @ Bodyweight

I've listed what I consider to be the lifts that I want to see increase the most.

Goal:
Gain about 5-10 more pounds before the end of January and with it increase my maxes in all the above lifts. Even if just by 5 pounds.

NightFaLL
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Post by NightFaLL » Fri Dec 25, 2009 12:15 am

Change in strategy, decided to start my cutting phase early. Right after Christmas.

This is mostly due to financial restraints (Eating 4500+ calories a day is expensive, lol), as well as the fact I'm eager to drop back down to single digit body fat.

So new goals:

Starting WT: 225lbs
Starting BF: ~14%

Goal WT: 208lbs
Goal BF: ~8%

Goal Timeframe: 12 Weeks (4 weeks 2lbs/wk, 4 weeks 1.5lbs/wk, 4weeks 1lbs/wk)

Focus: Maintain maxes.

Will post my first workout Saturday. College gym has weird hours during break. :[

Focusing on maintaining maxes. I'll make my first post the day after Christmas

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Post by NightFaLL » Sat Dec 26, 2009 3:05 pm

I was able to make it in the gym for about 40 minutes before it closed today. I really need to start getting up earlier + I hate these winter break hours.

Anyways, this is all I got done today, but I'm really proud of the squat numbers as it's definitely a personal best for reps.

Weight: 224.2

Squats

405 x 5
405 x 5
425 x 5
425 x 4
425 x 4

GHR:

1x9 (Failure)

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Post by NightFaLL » Sun Dec 27, 2009 5:00 pm

I totally curl jockey'd it today. I only got in for about 30 minutes and it was a 'free' day, so I just did some ez bar curls.

EZ Bar Preacher Curls:

10 x 95lbs
8 x 115lbs
6 x 115lbs
10 x 95lbs

NightFaLL
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Post by NightFaLL » Tue Jan 12, 2010 10:54 am

Sidetracked. I'm a cheerleader for ball state university and we're going to nationals, so after 4 hours of throwing girls in the air and holding them there (Sometimes two of them) I haven't really had the strength to workout.

We've got a couple days off though, so I got back in the gym.

My pullups are really coming along, I was proud of what I got yesterday as a few weeks ago my pullup deadhang max was only ~7.

6x5 Deadhang pullups
Pulldowns 150x10, 165x8, 180x6, 195x4
Cleans 245 5x1
Shrug machine 395(max) 3x15
EZ Bar Curls 35/side+bar x 10, 35/side+bar x 8, 35/side+bar x 6

Oh and weight was down to 218.8 this morning.

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Post by NightFaLL » Thu Jan 14, 2010 1:24 am

Legs/Biceps

Squats:

405x5
455x4(New PR)
455x2
405x5

IsoLateral Leg Press:

270/leg 1x10
360/leg 2x10

Preacher Curls:

95 x 10
100 x 10
105 x 10

Curl machine:

80 x 8/arm
80 x 7/arm
80 x 7/arm

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Post by NightFaLL » Thu Jan 14, 2010 11:52 pm

Weight: 216.6lbs

DB Seated Press:

85x8(New PR, got it twice)
90x4(Not enough rest)
85x8
70x12

Lateral Raises/Around the worlds:

35x4
25x10
25x10
20x10

Rear Delt Cables:

50s 4x10

Tricep Overhead Extensions(Neutral Grip Bar)

95 4x10


Later that day:

Flat DB:

2x9 105lbs

Cable Flys

3x10 high 50, 80, 80

3x10 low 30, 40, 50

Machine Wide/Decline Chest press

270x10
360x4
320x6
320x8
270x10
180x10

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Post by NightFaLL » Tue Jan 19, 2010 8:24 pm

DB Seated Shoulder Press:

90sx5
90sx5
90sx4
90sx3
90sx2

DB High Pulls:

70lbs 4x10

50lbs 2x10 slow/controlled

Machine Lateral Raises:

100lbs 3x10

DB Front Raises:

Slow/Controlled

25x10
30x10
35x10
40x10

Incline DB Curls:

30x10
35x10
35x8

EZ Bar Curls:

bar+50 3x10

Curl Machine:

80 x 10
80 x 8
80 x 8

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Post by NightFaLL » Thu Jan 21, 2010 1:05 am

Pullups:

1x10(PR)
1x10(PR)
1x10(PR)
1x8+2 assisted(leg kick)

Widegrip Pulldowns:

3x10 160lbs

Triangle Grip Pulldowns:

2x10 160lbs
1x10 130lbs

Machine Pulldowns:

90/side 4x10

Really happy with my pullup progress. I went from a max of 7 to being able to knock out 3 sets of 10 before fatigue stopped me.

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Post by NightFaLL » Fri Jan 22, 2010 7:04 pm

Close Grip Bench Press:

5x8 @ 225lbs

Skullcrushers:

1x8 @ 70 + bar
1x8 @ 80 + bar
1x6 @ 80 + bar
1x8 @ 70 + bar
1x6 @ 70 + bar

Tricep KickBacks:

20lbs 4x8


EZ Bar Preacher Curls:

90 + bar

5x8

Cable 'front double bicep' curls?:

2x8 70lbs, 80lbs

Rope hammer curls:

1x8 80lbs
2x8 70lbs
2x8 60lbs

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Post by NightFaLL » Tue Jan 26, 2010 9:39 pm

Weighted Pullups:

+25 x 8
+25 x 6
+25 x 6
+25 x 5 Superset 2 reps, 3 reps

Machine Pulldowns:

270 2x8

Awkward Grip Machine Pulldowns:

90 1x8
180 1x8

T-Bar Row Setup:

1x8 +135lbs
1x8 +150lbs
1x8 +150lbs
1x8 +135lbs

Low Row Machine:

1x8 270lbs
1x8 360lbs
1x8 370lbs
1x8 380lbs

Cardio:

30Min Incline Walk(14.7) at 3.0mph

NightFaLL
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Post by NightFaLL » Tue Jan 26, 2010 9:39 pm

I also realized I used nightfall as my alias on this site and not jmstanton, would it be possible to get a mod to change this to "NightFaLL's log"?

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Post by NightFaLL » Wed Jan 27, 2010 8:28 pm

DB Shoulder Press:

90s x 6
90s x 4
85s x 7
85s x 6
85s x 5

DB Upright Rows:

75lbs 5 x 8

DB Lateral Raises(Strict-Straight Arm)

20lbs 3x8

DB Front Raises(Strict-Straight Arm)

20lbs 3x8

DB Front/Lateral Raises Superset(Strict Form)

1x4, 1x4, 1x4, 1x4 (Rotation)

Rear Delt Machine:

Normal Grip/Sideways Grip Superset:

1x8/1x8, 1x8/1x8, 1x8/1x8

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Post by NightFaLL » Mon Apr 26, 2010 9:08 am

So I've decided to start updating this regularly as I've started The Ultimate Diet 2.0 by Lyle Mcdonald (Even though he's an @$$h0l3, haha).

Weigh: ~209
Goal: ~200-204 (~8% bodyfat)

Yesterday I did this for my glycogen depletion workout (60% of 1RM 6x15 per body part - all done with between 30-60 seconds rest):

Flat bench + DB Row Superset:

Bench
190x15
185x15
185x15

DB Row
90s 3x15

Incline Bench + Pullup Superset:

Incline
145 3x15

Pullup minus 60lbs(My endurance is bad since I haven't done short rests in a long time, this will get better quick I'm sure)
3x15

Lateral Raises:
20s 3x15

Machine Pulldowns:

90lbs/side 3x15

Incline Machine Bench:

90lbs/side 3x15

Machine Low Rows:

90lbs/side 3x15

Machine Wide-Grip Bench:

90lbs/side 3x15


Notes:

This workout pretty much wrecked me, I haven't lifted above 8 reps in forever + I give myself ~3-5 mins rest between sets (maximal strength) so this was tough, felt nauseous the whole time.

Today is lower body depletion day, I may end up throwing up - the good news is that there's less lower body to do.

Diet yesterday was:

(Not counting breakfast, it was my last 'non diet meal')

~1000 calories (Probably close to 2k total with breakfast - sausage, biscuits/gravy, hashbrowns etc)

16oz chicken
1c Cottage Cheese
Protein Shake

~162g protein.


Today's diet is going to be:

1700 Calories
225protein
85carbs
50fat

I'm going to keep this updated, so you guys make sure if I don't update it to get on my case - I'm focused on hitting 8% before pool parties start happening. :)

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Post by NightFaLL » Mon Apr 26, 2010 5:11 pm

Waking Weight: 207.8

Lower Body Depletion, all sets done with 30-60sec rests and 2min between exercises.

6x15 Leg Press 518lbs

12x15 Leg Curls Alternating 130lbs/145lbs

3x15 Standing Calf Raises 395lbs (Maxed machine)

6x15 Leg Press(Explosive movements) 230lbs (Different machine too)

1x15 35lbs DB curls

2x15 Tricep Pushdowns 160lbs

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