Author Topic: Dreyth's No More Excuses Journal  (Read 17278 times)

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Dreyth

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Dreyth's No More Excuses Journal
« on: January 28, 2013, 07:55:59 pm »
0
Didn't lift for like 20 days and I've been eating like shit.

Currently don't have anything resembling a six pack, but I weigh 194lbs. So I assumed I just lost muscle and gained fat, right?

Well my bench went down from 215x4 to 215x3 so idn what's going on. I've retained like 98% of my muscle yet I look so much worse. People have been commenting that I've gained weight when I'm the same weight... only thing I can think of: muscles ran out of sarcoplasmic fluid and thus look smaller, making me look fatter. In addition, getting back that fluid will probably put me at like 196 or 197lbs? All I could think of right now.

My squat probably sucks huge dick right now. Maybe at 275x5 after 2 weeks of getting it back.



Goals by March 15th:
 - Weigh 190lbs or less
 - Squat 295x5
 - Deadlift 315x5
 - Bench 205x5
 - Chin up +55lbsx5

Goals by July 25th:
 - Weigh 190-195lbs
 - Squat 335x5
 - Deadlift 355x5
 - Bench 235x5
 - Chin up +70lbsx5


Plan until I hit my target bodyweight:

Tuesday - Bench 4/7/7, Pendlay Row 4/7/7, Lateral Raise 3x12, Chin up 3x10
Wednesday - Squat 1x5, Back Extensions 3x10, S/L calf raise 5x8, ab wheel rollout 3x8
Friday - Bench 4/7/7, Chin up 4/7/7, Lateral Raise 3x12, Pendlay Row 3x10
Sunday - Deadlift 1x5, Back Extensions 3x10, S/L calf raise 5x8, hanging leg raise 3x8
« Last Edit: June 25, 2018, 02:19:29 pm by Dreyth »
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Dreyth

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Re: Dreyth's No More Fucking Excuses Journal
« Reply #1 on: January 28, 2013, 07:58:11 pm »
0
Week 1
Quote
Monday - 1/28/13
194lbs

-= Calorie Log =-

FOOD / ACTIVITY                      CALORIES
crackers n biscuits                        +810
some potatoes                              +400
5 eggs with olive oil                       +400
2 fried chicken legs                        +400
Total in                                     +2,010 

BMR                                             -2,000
Walked 5 miles                              -500
Thermic effect of food                    -200
Total out                                    -2,700   

Balance                                     -690

Going for -700cal balance.

Cannot wait to fucking workout tomorrow. Very angry with myself.
« Last Edit: January 29, 2013, 12:32:40 am by Dreyth »
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LBSS

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Re: Dreyth's No More Fucking Excuses Journal
« Reply #2 on: January 28, 2013, 10:10:24 pm »
0
welcome back. it'll come back fast, i think.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

Dreyth

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Re: Dreyth's No More Fucking Excuses Journal
« Reply #3 on: January 29, 2013, 10:50:18 pm »
0
Week 1
Quote
Tuesday - 1/29/13
192lbs

-= Workout Log =-

Bench Press
45 x 10                  >> 90sec rests.
45 x 10                  >> Bench felt pretty heavy right from the start.
95 x 8                    >> Immediately I knew there was no way I was doing 215x3 again.
95 x 3                    >> Next time I'll do some medicine ball throws before hand to prime myself.
135 x 5
135 x 2
155 x 2
185 x 2
205 x 4
175 x 7
175 x 5


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


DB Lateral Riases
20's x 12                  >> 60sec rests.
20's x 12
20's x 8

Chin Ups
192 x 3                    >> 90sec rests.
217 x 2 (+25lbs)
238 x 1 (+45lbs)
192 x 10
192 x 8
192 x 6


-= Calorie Log =-

FOOD / ACTIVITY                      CALORIES
2.5 cups yellow rice                         +375
8 pieces beef kebab                        +640
4 eggs w/ cheese n olive oil             +530
1 tblsp fish oil                                 +120
2 large potatoes                             +400
Total in                                      +2,065 

BMR                                             -2,000
Walked 7 miles                              -700
Some pick up basketball                 -300
Worked out                                   -200
Thermic effect of food                    -300
Total out                                    -3,500   

Balance                                     -1,435

I had something else to eat but I can't remember. The deficit was very close to 700 though, that I remember.

I'm sure I'll bench 210x4 next time. I weighed 192lbs today, which is good. Back at the start of my cut when I was 201lbs I was benching 205x4 so I'm in a good position.

As for my body overall... I still don't look nearly as lean as even when I was 196lbs with these stats I have now. It must be a lack of sarcoplasmic fluid because my chest looked back to normal after the workout when I looked in the gym mirror. Gave me lots of hope and I wasn't so angry anymore!!! This makes me happy because I'm so damn close to the end of my cut :)

Hey, I might even go down to 187lbs. In fact, I think I'll keep cutting until my current stats start to suffer. Why not? From there I'll go on a long, slow, clean bulk to 200lbs and cut to about 190-195lbs for August.
« Last Edit: February 01, 2013, 04:20:02 pm by Dreyth »
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LoopieMclooperson

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Re: Dreyth's No More Fucking Excuses Journal
« Reply #4 on: January 29, 2013, 11:33:04 pm »
0
go get it man. The title of your journal kicks ass! :highfive:

remember no excuses.
5'10"- 170lbs - 38 yrs - reach - 7'6" (90") - 27" SVJ - 30" RVJ - 245# Full squat
Progress Tracker - http://www.adarq.org/progress-journals-experimental-routines/loopie's-log/msg24864/#msg24864

Dreyth

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Re: Dreyth's No More Fucking Excuses Journal
« Reply #5 on: January 30, 2013, 01:41:12 am »
0
LBSS and Loopie... Thanks!

At first i was angry as hell when making this journal. Today i realized im not as far behind as i thought, plus soon itll be the first time i bulk really slowly so im expecting better results than usual :)

Positive outlook now. And i kindaaaa get that feeling where i cant wait for my next workout. And EVERYTIME i get that feeling i make great progress!
« Last Edit: January 30, 2013, 01:43:26 am by Dreyth »
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Dreyth

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Re: Dreyth's No More Fucking Excuses Journal
« Reply #6 on: January 31, 2013, 08:22:22 pm »
0
Week 1
Quote
Wednesday - 1/30/13

-= Calorie Log =-

FOOD / ACTIVITY                      CALORIES
1 cup whole milk                            +150
1 scoop protein                              +120
1.5 cups yellow rice                        +225
Big ass chicken platter                    +1,500
2 slices of pizza                              +540
1 tblsp fish oil                                 +120
Total in                                       +2,575 

BMR                                             -2,000
Walked 11 miles                            -1,100
Thermic effect of food                    -300
Total out                                    -3,400   

Balance                                      -825
« Last Edit: February 01, 2013, 04:20:42 pm by Dreyth »
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Dreyth

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Re: Dreyth's No More Fucking Excuses Journal
« Reply #7 on: January 31, 2013, 08:33:29 pm »
0
Week 1
Quote
Thursday - 1/31/13
193lbs

-= Workout Log =-

Squat
135 x 5               >> Put those extra sets at the end for neural practice.
135 x 5               >> Lost lots of strength here but I'm pretty sure it's neural.
185 x 5
185 x 3
225 x 3
275 x 5
225 x 3
185 x 1

Back Extensions
45 x 10                >> 90sec rests.
45 x 10                >> These didn't get any harder after the layoff.
45 x 10

S/L Calf Raises
25 x 5                             >> 60sec rests.
65 x 5                   >> Went up to 65lbs. I'll work up reps/sets from here.
65 x 5
65 x 5

Ab Wheel Rollouts
7 steps out x 6                   >> 90sec rests.
7 steps out x 6
6 steps out x 10

-= Calorie Log =-

FOOD / ACTIVITY                      CALORIES
7 big ass cookies                            +1,400
6 pieces beef kebab                        +480
1 scoop protein                               +120
1 serving grapes                             +60
1 tblsp fish oil                                 +120
jam cake                                        +175
1 cup yellow rice                             +220
1 cup whole milk                            +150
2 servings cereal                            +180
Total in                                       +2,905 

BMR                                             -2,000
Walked 11 miles                             -1,100
Worked out                                    -200
Thermic effect of food                    -300
Total out                                    -3,600   

Balance                                     -695
« Last Edit: February 01, 2013, 08:40:57 pm by Dreyth »
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Dreyth

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Re: Dreyth's No More Fucking Excuses Journal
« Reply #8 on: February 01, 2013, 05:10:12 pm »
0
Week 1
Quote
Friday - 02/01/13

-= Workout Log =-

Bench Press
45 x 10                  >> 90sec rests.
95 x 8                    >> Dam that was hard. Will go back down to 205 next time.
95 x 5
135 x 5
135 x 3
155 x 2
185 x 1
205 x 1
210 x 3
175 x 7
175 x 5


Weighted Chin Ups
192 x 3                   >> 90sec rests.
217 x 2 (+25lbs)
242 x 4 (+50lbs)
217 x 7
217 x 5


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

Pendlay Rows
45 x 10                   >> 90sec rests.
95 x 5
135 x 10
135 x 10
135 x 10


-= Calorie Log =-

FOOD / ACTIVITY                      CALORIES
4 big potatoes w/ shit in it            +1,200
1 cheese wedge                           +35
2 cups whole milk                         +300
2 scoops protein                           +240
1 tblsp fish oil                              +120
Total in                                     +1,895

BMR                                            -2,000
Walked 1 mile                              -100
Worked out                                  -200
Shoot around                               -200
Thermic effect of food                   -200
Total out                                   -2,700   

Balance                                     -805

Cannot wait to start bulking dammit. Just 2 pounds away. I suspect I'll be finished by Mon 18 Feb. Two weeks from this monday... Bench was hard as balls today, so I doubt it won't drop if I go below 190lbs. Although if by some miracle I still don't lose strength even while cutting past 190, I'll continue cutting.


Too lazy to go for a 5 mile walk plus I wake up early but man I'm still hungry for another hugeeee meal :(
I hate cutting.
« Last Edit: February 01, 2013, 11:26:00 pm by Dreyth »
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Dreyth

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Re: Dreyth's No More Fucking Excuses Journal
« Reply #9 on: February 02, 2013, 06:11:13 pm »
0
Week 1
Quote
Saturday - 02/02/13

-= Calorie Log =-

FOOD / ACTIVITY                      CALORIES
2 cups whole milk                         +300
2 scoops protein                           +240
4 chicken drumsticks                     +320
1 tblsp fish oil                               +120
Big ass meal from diner                +1,800
Total in                                      +2,780

BMR                                            -2,000
Walked 12 miles                           -1,200
Thermic effect of food                   -300
Total out                                   -3,500   

Balance                                      -720

Feels great having that huge, SATISFYING meal last night and still being at a deficit. I love intermittent fasting.
« Last Edit: February 03, 2013, 01:19:47 pm by Dreyth »
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Dreyth

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Re: Dreyth's No More Fucking Excuses Journal
« Reply #10 on: February 03, 2013, 05:43:03 pm »
0
Week 1
Quote
Sunday - 02/03/13
193lbs

-= Workout Log =-

Deadlifts
135 x 5                  >> Dam hard. Have to record form next time. Felt a bit sloppy.
135 x 5
135 x 3
185 x 3
225 x 3
275 x 1
285 x 5

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


S/L Calf Raises
25 x 5                  >> 60sec rests.
65 x 5
65 x 5
65 x 6 PR


Hanging Leg Raises
88
5


-= Calorie Log =-

FOOD / ACTIVITY                      CALORIES
4 cups whole milk                         +600
2 scoops protein                           +240
2 slices of pizza                            +540
6 servings cereal                          +540
1 tblsp fish oil                               +120
Total in                                    +2,040

BMR                                            -2,000
Walked 9 miles                             -900
Worked out                                  -200
Thermic effect of food                   -300
Total out                                  -3,400   

Balance                                    -1,360

Starting tomorrow I know I won't go above 193. That's a fact. I will be fluctuating between 193 and 191. The week after I better not poke above 192, and I'll fluctuate to 190 for sure. The week after that I hope to be 190 the whole week, every day. After that I can start clean bulking. VERY excited to see what kinda of progress I make on a CLEAN bulk for the first time in my life!

Can't wait!
« Last Edit: February 08, 2013, 01:46:08 am by Dreyth »
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Dreyth

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Re: Dreyth's No More Fucking Excuses Journal
« Reply #11 on: February 04, 2013, 04:22:46 pm »
0
Week 2
Quote
Monday - 02/04/13

-= Calorie Log =-

FOOD / ACTIVITY                       CALORIES
2 servings wafers                           +420
8 cream bananas                           +400
more wafers                                  +200
4 eggs w/ kebab                            +550
4 servings cereal                           +360
1 cup whole milk                            +150
Total in                                      +2,080

BMR                                             -2,000
Walked 5 miles                              -500
Thermic effect of food                    -200
Total out                                    -2,700   

Balance                                      -620

Mondays are horrible. Wake up at 8:30 for class until 3:45, then I work from 4:00 to 9:00. Get home at 10:00. I get almost no time to eat. Thank goodness I have Tuesdays completely off so I can sleep in and recover well to make up for Monday's crappy diet.

Hope I have some extra-high protein foods waiting for me at home. I'm running out of protein powder. I'm saving it for workout days.

I know for sure that for Week 2 I will definitely not weigh 194lbs even for a single day. I should be bouncing between 193 and 191.
« Last Edit: February 08, 2013, 01:46:27 am by Dreyth »
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Dreyth

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Re: Dreyth's No More Fucking Excuses Journal
« Reply #12 on: February 05, 2013, 06:54:57 pm »
0
Week 2
Quote
Tuedsay - 02/05/13
190lbs

-= Workout Log =-

Bench Press
45 x 10                        >> 90sec rests.
95 x 8
95 x 5
135 x 5
135 x 3
155 x 2
185 x 1
205 x 5
175 x 7
175 x 5


Pendlay Rows
45 x 10                        90sec rests.
95 x 5
135 x 1
175 x 4
155 x 8
155 x 8


DB Lateral Raises
20's x 12                        >> 60sec rests.
20's x 12
20's x 8[/b]

Weighted Chin Ups
190 x 3                        >> 90sec rests.
215 x 2                        >> Not sure what happened on the last set. My arms just gave up outta nowhere.
240 x 4
215 x 7
215 x 3


-= Calorie Log =-

FOOD / ACTIVITY                      CALORIES
2 slices  pizza                              +540
5 eggs w/ cheese                         +620
1 cup yogurt                                +160
Big ass chicken platter                  +1,500
1 cup whole milk                          +150
1 scoop protein                            +120
1 tblsp fish oil                              +120
Total in                                    +3,210

BMR                                            -2,000
Walked 8 miles                             -800
Some pick up games                     -600
Worked out                                  -200
Thermic effect of food                   -300
Total out                                  -3,900   

Balance                                    -690

Awesome day today! Finally down to 190lbs somehow! I think I will continue to cut the rest of this week, just maintain the rest of next week, and then start bulking the week after!

Goddam my abs really came back. I look pretty much how I did earlier in the summer (here: http://i.imgur.com/syacN.png)
I look just a bit better in that pic than I do now IRL but that's because I'm wet in that photo.

FINALLLLY I'm here again. Feels great. I also got to do some fasted cardio today, then had a small meal before lifting, and now I'm going to pig out and still be at a deficit. Hell yeah.

Very excited to see lean gains with intermittent fasting and only a 2,000 calorie surplus per week.



on the other hand... my next progress in the past 5 months is ZERO lol. I wonder how I would have been right now if I had been clean bulking since august... I'd be at ~200lbs and a lot stronger but with a faint six pack.
« Last Edit: February 05, 2013, 11:11:41 pm by Dreyth »
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Dreyth

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Re: Dreyth's No More Fucking Excuses Journal
« Reply #13 on: February 06, 2013, 01:28:49 pm »
0
Week 2
Quote
Wednesday - 02/06/13

-= Calorie Log =-

FOOD / ACTIVITY                      CALORIES
plazma keks                                 +700
4 eggs w/ cheese                          +550
1 tblsp fish oil                               +120
4 cups whole milk                         +600
2 scoops protein                           +240
Total in                                     +2,210

BMR                                            -2,000
Walked 7 miles                             -700
Thermic effect of food                   -200
Total out                                    -2,900   

Balance                                       -690

So it's 2pm and I've already finished my diet for the day. That's not good. I mean it IS intermittent fasting, but then again, i probably won't eat until 4pm tomorrow. That's a 26hr fast... usually I eat at like 6pm and then at 10pm, so it's a 20hr fast.

Whatever, I have a long day starting in a bit, and then I have to wake up early and have a long day from the start, so I wanted to get food out of the way. Now I can focus on school and stuff.
« Last Edit: February 06, 2013, 02:09:41 pm by Dreyth »
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Dreyth

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Re: Dreyth's No More Fucking Excuses Journal
« Reply #14 on: February 07, 2013, 07:10:41 pm »
0
Week 2
Quote
Thursday - 02/07/13
193lbs

-= Workout Log =-

Squat
135 x 5                    >> Form was friggin AMAZING!
135 x 5                    >> I think my hamstrings got more flexible from back exts
135 x 5                    >> Was going to do 6 reps but right rear delt cramped up
185 x 5                    >> Boy it felt good doing 315 again.
225 x 3
275 x 1
315 x 1
285 x 5

Back Extensions
25 x 5                    >> 90sec rests.
45 x 5
45 x 5
45 x 5


S/L Calf Raises
25 x 5                    >> 60sec rests.
65 x 6
65 x 6 PR
65 x 6 PR


Ab Wheel Rollouts
6.5ft x 10                    >> 60sec rests.
6.5ft x 10
6.5ft x 5


-= Calorie Log =-

FOOD / ACTIVITY                      CALORIES
beef stew                                     +400
6 biscuits                                      +190
halal food                                     +1,500
2 cups whole milk                          +300
plazma keks                                  +430
2 servings cereal                           +180
1 tblsp fish oil                                +120
Total in                                      +3,120

BMR                                            -2,000
Walked 14 miles                           -1,400
Worked out                                  -200
Thermic effect of food                   -300
Total out                                    -3,900   

Balance                                       -780

Back up to 193lbs.... i just hate how weight fluctuates, but also hate how I've been here for like 2 months straight. Unbelievable.
« Last Edit: February 08, 2013, 01:51:44 am by Dreyth »
I'm LAKERS from The Vertical Summit