Author Topic: Dreyth's Comeback Journal  (Read 12178 times)

0 Members and 1 Guest are viewing this topic.

Dreyth

  • Hero Member
  • *****
  • Posts: 2776
  • Respect: +821
    • View Profile
    • Email
Dreyth's Comeback Journal
« on: September 01, 2012, 05:34:18 pm »
0
I havn't posted crap in like two months. Well, pre-Ramadan, I was looking my best of all time:




Since then I fasted for Ramadan and haven't lifted in like 5 weeks. I'm starting again Monday.

How's my knee? I don't even know. Haven't played basketball in like 2 months. Just had the most kick-ass summer I've ever had.


My vertical can come later. Here are my main goals right now:

- Bring deadlift up to par above my squat.
- Bring up lagging bodyparts: hamstrings, calves, chest, shoulders.
- Be generally more consistent with training.


If I'm below 195lbs, I will clean bulk and here's my plan:

Quote
--- Monday
Bench 4,7,7
Row 4,7,7
Front Raises 3x10
Chin Ups 3x10
Ext Rot 3x10
Shrugs 4x12

--- Wednesday
Squat 1x5
VMO 3x10
Back Ext 3x10
S/L Calf 4x15
Ab Wheel 3x8

--- Thursday
Shoulder Press 4,7,7
Chin 4,7,7
Flyes 3x10
Rows 3x10
Ext Rot 3x10
Shrugs 4x12

--- Saturday
Deadlift 1x5
VMO 3x10
Back Ext 4x15
S/L Calf 4x10
Hanging Leg Raise 3x10


I I'm above 195lbs, I will cut, and here's my plan:

Quote
--- Workout A
Squat 1x5
Bench 4,7,7
Chin up 4,7,7
Ext Rot 3x10

--- Workout B
Deadlift 1x5
Press 4,7,7
Row 4,7,7
Ext Rot 3x10

Workout 3x a week



Goddamit I cannot believe how I looked. Only thing I needed on top of that would be a 40" running vertical.


Also, for the diet...

While cutting:
Minimum 2,500cal a day
Minimum 180g protein a day
Maximum 500cal deficit

While bulking:
Minimum 3,500cal a day
Minimum 200g protein a day
Maximum 500cal surplus
« Last Edit: June 25, 2018, 02:17:29 pm by Dreyth »
I'm LAKERS from The Vertical Summit

Dreyth

  • Hero Member
  • *****
  • Posts: 2776
  • Respect: +821
    • View Profile
    • Email
Re: Dreyth's Comeback Journal
« Reply #1 on: September 01, 2012, 05:48:41 pm »
0
Things to do by monday:

Get protein powder
Get shaker cup
Weigh myself to know which workout to do
Unfreeze gym membership
Ask about volunteering again for another 6 months free membership
I'm LAKERS from The Vertical Summit

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 29643
  • who run it.
  • Respect: +7031
    • View Profile
    • Email
Re: Dreyth's Comeback Journal
« Reply #2 on: September 02, 2012, 12:49:21 am »
0
every summer you go nuts.. tons of beach/party pics, must be fun. when u grad college?

LBSS

  • Hero Member
  • *****
  • Posts: 11259
  • plugging away...
  • Respect: +5752
    • View Profile
    • Email
Re: Dreyth's Comeback Journal
« Reply #3 on: September 02, 2012, 10:54:31 am »
0
hamstrings are a lagging body part, you say? so where's the exercise in there to bring them up? back extensions hardly count.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

Dreyth

  • Hero Member
  • *****
  • Posts: 2776
  • Respect: +821
    • View Profile
    • Email
Re: Dreyth's Comeback Journal
« Reply #4 on: September 02, 2012, 01:42:11 pm »
0
every summer you go nuts.. tons of beach/party pics, must be fun. when u grad college?
I didn't even put up any nightlife pics lol, just daytime. I just entered my junior year, finishing on time.






hamstrings are a lagging body part, you say? so where's the exercise in there to bring them up? back extensions hardly count.

back extensions murder them for me! do you have any better suggestions? i'll do back ext one day and something else the other day.
I'm LAKERS from The Vertical Summit

LBSS

  • Hero Member
  • *****
  • Posts: 11259
  • plugging away...
  • Respect: +5752
    • View Profile
    • Email
Re: Dreyth's Comeback Journal
« Reply #5 on: September 03, 2012, 11:38:41 pm »
0
oh weird. i feel them in hamstrings but wouldn't call it murder. dunno, full ghr's? those murder me.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

Dreyth

  • Hero Member
  • *****
  • Posts: 2776
  • Respect: +821
    • View Profile
    • Email
Re: Dreyth's Comeback Journal
« Reply #6 on: September 04, 2012, 12:36:27 am »
0
oh weird. i feel them in hamstrings but wouldn't call it murder. dunno, full ghr's? those murder me.

i would definitely do GHR's if i had the machine for them! natural GHR's are just a pain in the ass to deal with
I'm LAKERS from The Vertical Summit

creativelyric

  • Sr. Member
  • ****
  • Posts: 311
  • Respect: +22
    • AOL Instant Messenger - creativelyric
    • View Profile
    • Email
Re: Dreyth's Comeback Journal
« Reply #7 on: September 04, 2012, 12:59:43 am »
0
oh weird. i feel them in hamstrings but wouldn't call it murder. dunno, full ghr's? those murder me.

i would definitely do GHR's if i had the machine for them! natural GHR's are just a pain in the ass to deal with

What's the problem with 'em?

Raptor

  • Hero Member
  • *****
  • Posts: 14464
  • Respect: +2393
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: Dreyth's Comeback Journal
« Reply #8 on: September 04, 2012, 06:27:20 am »
0
oh weird. i feel them in hamstrings but wouldn't call it murder. dunno, full ghr's? those murder me.

i would definitely do GHR's if i had the machine for them! natural GHR's are just a pain in the ass to deal with

What's the problem with 'em?

Wrecking your knees? I did Natural GHRs in the past and they wrecked my right knee I'm pretty sure about that. The knee gets trapped into the ground and can't move (yes, even with a good amount of padding) and this messes it up.

seifullaah73

  • Hero Member
  • *****
  • Posts: 3079
  • Respect: +1169
    • View Profile
    • Email
Re: Dreyth's Comeback Journal
« Reply #9 on: September 04, 2012, 08:22:14 am »
0
You can do GHRs on a bench. Stick your upperbody over the edge of the bench if in a gym and place the hips on the edge of the bench. Have someone hold your feet and do your GHR's that way.

----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High

Dreyth

  • Hero Member
  • *****
  • Posts: 2776
  • Respect: +821
    • View Profile
    • Email
Re: Dreyth's Comeback Journal
« Reply #10 on: September 04, 2012, 11:55:58 am »
0
natural ghr's never wrecked my knees. i just hate doing them because there's no real progression for me. just slower and slower negatives each time. id rather do back extensions where i can add weight almost every week until i find something better.
I'm LAKERS from The Vertical Summit

Dreyth

  • Hero Member
  • *****
  • Posts: 2776
  • Respect: +821
    • View Profile
    • Email
Re: Dreyth's Comeback Journal
« Reply #11 on: September 04, 2012, 03:15:57 pm »
0
Week 1
Quote
Tuesday - 09/04/12
193lbs

-= Workout Log =-

Bench Press
45 x 10                          >> 90sec rests.
95 x 5                          >> Over a year ago I was doing 185x8... oh well.
135 x 3
155 x 1
185 x 4
155 x 7
155 x 7


Pendlay Rows
45 x 10                          >> 90sec rests.
95 x 5
135 x 3
155 x 1
185 x 4
155 x 7
155 x 7


DB Front Raises
10's x 10                          >> 60sec rests.
10's x 10
10's x 10

Chin Ups
BW x 8                          >> 90sec rests.
BW x 6                          >> Lol I used to do 8,6,5 with 25lbs strapped to me... dammit.
BW x 5

External Rotations
Pin4 x 10                          >> 60sec rests.
Pin4 x 10
Pin4 x 10

DB Shrugs
55's x 12                          >> 60sec rests.
55's x 12
55's x 12
55's x 12


I weighed 193lbs, so it looks like I'm bulking. Bought protein today. Already have shaker cup and creatine, which I forgot to take. Getting my diet in check starting tomorrow. Will be walking to school and saving money but also burning an extra 700cal a day from now on.

I lost a lot of strength, but not necessarily a lot of muscle. I'm sure I won't be stalling for a long time.
« Last Edit: September 06, 2012, 11:40:56 am by Dreyth »
I'm LAKERS from The Vertical Summit

creativelyric

  • Sr. Member
  • ****
  • Posts: 311
  • Respect: +22
    • AOL Instant Messenger - creativelyric
    • View Profile
    • Email
Re: Dreyth's Comeback Journal
« Reply #12 on: September 05, 2012, 02:40:14 am »
0
oh weird. i feel them in hamstrings but wouldn't call it murder. dunno, full ghr's? those murder me.

i would definitely do GHR's if i had the machine for them! natural GHR's are just a pain in the ass to deal with

What's the problem with 'em?

Wrecking your knees? I did Natural GHRs in the past and they wrecked my right knee I'm pretty sure about that. The knee gets trapped into the ground and can't move (yes, even with a good amount of padding) and this messes it up.

I dunno, I never had a problem like that before. P:

Dreyth

  • Hero Member
  • *****
  • Posts: 2776
  • Respect: +821
    • View Profile
    • Email
Re: Dreyth's Comeback Journal
« Reply #13 on: September 05, 2012, 06:16:28 pm »
+1
Week 1
Quote
Wednesday - 09/05/12
193lbs

-= Workout Log =-

Squat
135 x 5                  >> Probably coulda done 290x5 at best.
185 x 5
225 x 3
275 x 5

Back Extensions
10 x 10                  >> 90sec rests.
10 x 10
10 x 10

Ab Wheel Rollouts
6 steps out x 8                 >> 60sec rests.
6 steps out x 8
6 steps out x 8

Single Leg Calf Raises
25 x 10                    >> 60sec rests.
25 x 10
25 x 10
25 x 8
25 x 8


-= Calorie Log =-

FOOD                                CALORIES             PROTEIN            FAT              CARB
5 cups whole milk                   750                     40g                  40g                69g
6 scoops whey protein          720                     144g                 6g                 18g
1 KFC biscuit                          180                     4g                    10g                20g
1 KFC drumstick                     200                     15g                   12g                7g
2 slices of pizza                     540                      26g                   20g               66g
2 shackburgers                     980                      58g                   58g                54g
Total in                             +3,370                   287g                146g            234g

BMR                                    -2,000cal
Walked 6 miles                    -600cal
Light shoot around             -100cal
Worked out                        -200cal
Thermic effect of food       -300cal
Total out                         -3,200cal

Balance                           +170cal

Hmmm... 287g of protein and I barely have a surplus? On second thought,  I think I'll just maintain my weight until my lifts start to stall. That's a better idea. That way I won't have to cut as early. And hey, why not make strength gains without gaining weight while I still can?
« Last Edit: September 06, 2012, 02:14:59 pm by Dreyth »
I'm LAKERS from The Vertical Summit

Dreyth

  • Hero Member
  • *****
  • Posts: 2776
  • Respect: +821
    • View Profile
    • Email
Re: Dreyth's Comeback Journal
« Reply #14 on: September 06, 2012, 02:10:04 pm »
0
Week 1
Quote
Thursday - 09/06/12

-= Calorie Log =-

FOOD                               CALORIES            PROTEIN            FAT               CARB
4 cups whole milk                  +600                    32g                32g                  52g
3 scoops whey protein         +360                    72g                  3g                   9g
1lb pasta bolognese             +975                    75g                  65g                15g
1/3 cinnamon roll                  +480                     6g                   15g                 86g
Total                               +2,415                 185g                115g              162g

BMR                                   -2,000
Walked 2 miles                   -200
Thermic effect                    -300
Total                                -2,500

Balance                          -85cal

shit, i cant wait to workout tomorrow. i'm getting that feeling back. over the summer i was getting bored and didnt look forward to workouts, and that led to my laziness and not lifting for 5 weeks. not i'm feeling the opposite.

in progress. will probably eat 3k calories today.
« Last Edit: September 06, 2012, 09:15:53 pm by Dreyth »
I'm LAKERS from The Vertical Summit