Nightfall's Online Journal
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Nightfall's Online Journal
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.
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.
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
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
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)
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)
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.
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.
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
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
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.
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.
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
+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
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
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
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. :)
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. :)
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
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