Author Topic: Dreyth's Comeback Journal  (Read 12139 times)

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Dreyth

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Re: Dreyth's Comeback Journal
« Reply #30 on: September 21, 2012, 02:31:13 am »
0
Excited to lift tomorrow. This is great. Whenever I go through periods of time like this when I'm excited to lift, I make steady gains. I also can't wait to see how my physique could look once I'm benching ~240 for reps and stuff, which I think will happen in like 5 months. Also wondering how my back will look once I'm deadlifting 4 plates... that will definitely happen before the summer inshallah. I Hope to achieve both of these while weighting 200lbs or less.
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Dreyth

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Re: Dreyth's Comeback Journal
« Reply #31 on: September 21, 2012, 07:43:39 pm »
0
Week 3
Quote
Friday - 09/21/12
198lbs

-= Workout Log =-

ATG Squat
135 x 5
185 x 5
225 x 2
255 x 1
285 x 5

Back Extensions
BW x 5
30 x 10                  >> 90sec rests.
30 x 10
30 x 10

Single Leg Calf Raises
30 x 10                    >> 60sec rests.
30 x 10
30 x 10
30 x 10
30 x 10

Ab Wheel Rollouts
6.75 steps out x 8                 >> 90sec rests.
6.75 steps out x 8
6.75 steps out x 8


Somehow I was down to 198lbs today. I think I'll start cutting tomorrow.
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Raptor

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Re: Dreyth's Comeback Journal
« Reply #32 on: September 21, 2012, 08:13:17 pm »
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Decrease rest on the calf raises. More like 10 second rest.

Dreyth

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Re: Dreyth's Comeback Journal
« Reply #33 on: September 22, 2012, 02:19:53 pm »
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Decrease rest on the calf raises. More like 10 second rest.
really? I nearly fail on the last 2 reps of every set already.
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Raptor

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Re: Dreyth's Comeback Journal
« Reply #34 on: September 22, 2012, 02:41:28 pm »
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Decrease rest on the calf raises. More like 10 second rest.
really? I nearly fail on the last 2 reps of every set already.

I do sets on the same leg and then go on with the other.

So I go something like this:

10 reps, ROM is getting limited, stop and rest 10 seconds
8 reps, ROM is getting limited, stop and rest 10 seconds
etc
trying to get to 40 reps in as few sets as possible

Then I stretch that calf for about 1 minute and move to the other leg.

Dreyth

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Re: Dreyth's Comeback Journal
« Reply #35 on: September 22, 2012, 05:43:07 pm »
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Oh but I also try to get maximum ROM on every rep. If I'm an inch lower than usual on my 8th rep, i stop the set.
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Dreyth

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Re: Dreyth's Comeback Journal
« Reply #36 on: September 22, 2012, 05:53:40 pm »
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Week 3
Quote
Sunday - 09/23/12
200lbs

-= Workout Log =-

Bench Press
45 x 10                          >> 90sec rests.
95 x 5                            >> Much easier than expected on the 205x4. Coulda hit 6 reps.
135 x 3
155 x 1
175 x 1
205 x 4
175 x 7
175 x 7


Weighted Pull Ups
220 x 4                     >> 90sec rests.
200 x 7                     >> Tried pullups instead of chins... don't like em.
200 x 7

DB Lateral Raises
20's x 12 PR                          >> 60sec rests.
20's x 10 PR
20's x 8 PR

Pendlay Rows (overhand grip)
45 x 5                          >> 90sec rests.
95 x 5
110 x 10
110 x 10
110 x 10


Ab Wheel Rollouts
6.75 steps out x 8                 >> 90sec rests.
6.75 steps out x 8
6.75 steps out x 8

External Rotations
Pin5 x 8                          >> 60sec rests.
Pin5 x 8                          >> At this gym the cables had weights lbs instead of numbers on them.
Pin5 x 8

DB Shrugs
65's x 12                          >> 60sec rests.
65's x 12
65's x 12
65's x 12
« Last Edit: September 25, 2012, 11:41:42 am by Dreyth »
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Dreyth

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Re: Dreyth's Comeback Journal
« Reply #37 on: September 25, 2012, 11:41:13 am »
0
Week 4
Quote
Tuesday - 09/25/12
200lbs

-= Workout Log =-

Deadlift
135 x 5                        >> Strapless. Could probably do 315x5 with straps.
185 x 3
225 x 1
265 x 1
295 x 5

Back Extensions
BW x 5
30 x 10                  >> 90sec rests.
30 x 10
30 x 10

Single Leg Calf Raises
35 x 10                    >> 60sec rests.
35 x 10
35 x 10
35 x 10
35 x 10

-= Calorie Log =-

FOOD / ACTIVITY                    CALORIES
1 large banana                            +100
3 cups whole milk                        +450
3 cookies                                     +300
1 scoop protein                           +120
1 slice chicken pizza                   +375
500g pasta bolognese                +600
chicken wrap                               +600
frozen yogurt                             +250
Total in                                   +2,545

BMR                                            -2,000
Walked 8 miles                          -800
Worked out                                -200
Thermic effect of food              -300
Total out                                -3,300

Balance                                 -505cal




After seeing the pics of models raptor shares on fb i thought "holy shit i wanna fuck girls like that." so i'm taking my cut seriously now. Will probably do 2 days cut 1 day bulk and repeat till I'm down to 190 again. I'm about 200 right now. Hopefully by next year I'll have a great looking body (again) but better before, and I think I'll try for modeling like my brother does.
« Last Edit: September 26, 2012, 12:46:37 am by Dreyth »
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Dreyth

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Re: Dreyth's Comeback Journal
« Reply #38 on: September 26, 2012, 12:44:34 pm »
0
Week 4
Quote
Wednesday - 09/26/12
200lbs

-= Workout Log =-

Bench Press
45 x 10                                   >> 90sec rests.
95 x 5
135 x 3
155 x 1
175 x 1
210 x 4
180 x 7
180 x 7


Pendlay Rows
45 x 10                                   >> 90sec rests.
95 x 5                                   >> Screwed up weight on bar, thus the 130x4.
130 x 4
140 x 4
110 x 7
110 x 7


Chin ups
200 x 10                                   >> 90sec rests.
200 x 6                                   >> Palms were facing each other a bit, so this was harder.
200 x 6

Lateral Raises
20's x 10                                   >> 60sec rests.
20's x 10
20's x 8

External Rotations
20 x 8                                   >> 60sec rests.
20 x 8
20 x 8

DB Shrugs
70's x 12                                   >> 60sec rests.
70's x 12                                   >> For the first time today I noticed my traps grew while wearing a shirt.
70's x 12                                   >> I wasn't even looking for a difference... noticed it in an unbiased manner lol.
70's x 12

-= Calorie Log =-

FOOD / ACTIVITY                      CALORIES
7 cups whole milk                          +1,050
2 scoops protein                           +240
peppers n cheese                         +250
some pasta bolognese                  +400
3/4 cup hummus                           +480
halal food platter                          +700
2 slices of pizza                            +540
Total in                                     +3,660

BMR                                            -2,000
Walked 16 miles                          -1,600
Worked out                                -200
Thermic effect of food               -400
Total out                                -4,200

Balance                                 -540cal



After seeing the pics of models raptor shares on fb i thought "holy shit i wanna fuck girls like that." so i'm taking my cut seriously now. Will probably do 2 days cut 1 day bulk and repeat till I'm down to 190 again. I'm about 200 right now. Hopefully by next year I'll have a great looking body (again) but better before, and I think I'll try for modeling like my brother does.
« Last Edit: September 27, 2012, 04:58:42 pm by Dreyth »
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Raptor

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Re: Dreyth's Comeback Journal
« Reply #39 on: September 26, 2012, 01:35:02 pm »
0
You need money, not showing abs.


Dreyth

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Re: Dreyth's Comeback Journal
« Reply #40 on: September 26, 2012, 03:20:16 pm »
0
lol yes money would help. that's why i get so many dam girls in eastern europe

brb you're american? you must have a lot of money



lol im poor as hell but i appear rich over there when i exchange my money and wear nice clothes from USA (like versace... but bought for about 80% off at certain stores. yes real.)
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Raptor

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Re: Dreyth's Comeback Journal
« Reply #41 on: September 26, 2012, 03:23:02 pm »
0
You mean you don't have abs like Flavio Briatorre has in the picture above?! :o

Dreyth

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Re: Dreyth's Comeback Journal
« Reply #42 on: September 26, 2012, 04:05:32 pm »
+2
You mean you don't have abs like Flavio Briatorre has in the picture above?! :o

with no amount of hard training could i expect to achieve that.













(actually that statement is... accurate)
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Dreyth

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Re: Dreyth's Comeback Journal
« Reply #43 on: September 27, 2012, 02:03:53 pm »
0
goddam too much of a deficit yesterday, but i had no time to eat and i burned so many calories.

also, i just realized... cutting 2 days and bulking one day slows down the cut by 67%. I thought it was 50%. I was wrong. That's way too much!

I think what I'll do is just cut 500cal on week days and bulk 300cal on weekends. That's right about at 50%. I think it'll work and help stave off those times where I get no motivation to workout, im tired, and my lifts drop. I have a history of cutting too hard and bulking too hard. This should help.

Tomorrow I'll definitely bulk 500cal though because of yesterday's hard cut! Also because I'm excited to go for 215x5 on the bench soon and then 225x4 in two weeks.. i think itll take me a month till i hit 225x4 tho. But thats great for me!
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LBSS

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Re: Dreyth's Comeback Journal
« Reply #44 on: September 27, 2012, 03:01:43 pm »
0
You mean you don't have abs like Flavio Briatorre has in the picture above?! :o

with no amount of hard training could i expect to achieve that.













(actually that statement is... accurate)

lol'd.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag