Author Topic: Dreyth's No More Excuses Journal  (Read 17267 times)

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Raptor

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Re: Dreyth's No More Fucking Excuses Journal
« Reply #30 on: February 16, 2013, 08:36:45 pm »
+1
In my tab only "Dreyth's No More Fucking" fits.

Dreyth

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Re: Dreyth's No More Fucking Excuses Journal
« Reply #31 on: February 17, 2013, 11:01:39 am »
0
In my tab only "Dreyth's No More Fucking" fits.

haha i noticed that too. im afraid my parents are gonne peer over my shoulder and think im hiding porn in another tab



progress pics will come in the next week or two
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Raptor

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Re: Dreyth's No More Fucking Excuses Journal
« Reply #32 on: February 17, 2013, 11:09:30 am »
0
In my tab only "Dreyth's No More Fucking" fits.

haha i noticed that too. im afraid my parents are gonne peer over my shoulder and think im hiding porn in another tab



progress pics will come in the next week or two

Yeah that would suck. Imagine how hard they'd try to find masturbation material after you leave. I mean duh!

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Re: Dreyth's No More Fucking Excuses Journal
« Reply #33 on: February 17, 2013, 11:27:25 am »
0
In my tab only "Dreyth's No More Fucking" fits.


hah

Dreyth

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Re: Dreyth's No More Fucking Excuses Journal
« Reply #34 on: February 17, 2013, 08:16:25 pm »
0
Week 3
Quote
Sunday - 2/17/13

-= Workout Log =-

Deadlift
135 x 5                      >> Back didn't feel straight. Going to have to record form on this.
135 x 5
135 x 5
185 x 3
225 x 3
275 x 1
315 x 5

Back Extensions
45 x 10                   >> 90sec rests.
45 x 10                   >> Had huge ROM on these, but they felt easier than normal!
45 x 10                   >> Hamstrings are getting more flexible for sure. May also be cause of squat form feeling great lately.

S/L Calf Raises
25 x 5                        >> 60sec rests.
25 x 6                 >> Increased by one rep on last set.
25 x 6
25 x 6
25 x 6 PR

Hanging Leg Raises
10                    >> 60sec rests.
8                      >> 1st set was with the best form I've ever done in my life, 100%.
6                      >> It felt very easy! Legs perfectly straight the ENTIRE way through! Got tough after that though...

-= Calorie Log =-

FOOD / ACTIVITY                      CALORIES
2 slices of pizza                             +540
10 kebabs                                    +700
1 peta bread                                 +220
some baby pickles                         +100
3 cups whole milk                          +450
2 scoops protein                            +240
2 servings italian kashkaval            +200
1 cup yogurt                                 +160
Total in                                     +2,610 


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

Balance                                     -690

This is the second time in a row I worked out 100% fasted (with drinking water of course, it's not Ramadan) and I've lifted BETTER. I'm going to try this more often to see if it's really the fasted lifting that's giving me a boost, or if it's just a coincidence.

Oh and I was 190lbs again today. I was fasted, but still, at least I wasn't 193lbs again. I looked damn great, possibly even better than I did this summer! I definitely need some good high quality progress pics. I think next week I will cut at -500/day, then -300/day for a week, then maintain, and then finally start my clean, long, slow bulk!
« Last Edit: February 17, 2013, 11:18:38 pm by Dreyth »
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Dreyth

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Re: Dreyth's No More Fucking Excuses Journal
« Reply #35 on: February 17, 2013, 11:12:11 pm »
0
Excited to workout while fasted tomorrow. I'm not scheduled to lift until Tuesday but I'll be busy with a bunch of schoolwork so I'll lift tomorrow instead. I've heard that some people lift more aggressively/better fasted, but never really believed it. I think this may have been the cause for my recent sudden improvements in strength albeit loss in bodyweight.

At first I thought it was just the change of gym (maybe my gym has slightly heavier weights, or the other gym has slightly lower weights, or perhaps just the change in the training environment stimulated something) but it carried into the workout session in my gym too.
« Last Edit: February 17, 2013, 11:19:11 pm by Dreyth »
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Dreyth

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Re: Dreyth's No More Fucking Excuses Journal
« Reply #36 on: February 18, 2013, 08:17:28 pm »
0
Week 4
Quote
Monday - 2/18/13
191lbs

-= Workout Log =-

Bench Press
45 x 10                      >> 90sec rests.
95 x 8                      >> 205x1 FLEW off my chest.
135 x 5                      >> Form was shoddy on 215x3 so didn't get 4th or 5th reps.
155 x 3                      >> Nonetheless, I went up by 5lbs on the 1st high rep set!
185 x 2
205 x 1
215 x 3
180 x 8
180 x 5


Pendlay Rows
45 x 10                      >> 90sec rests.
95 x 5                      >> Went up 5lbs + 1 rep on all sets!
135 x 3
165 x 1
185 x 5 PR
165 x 8 PR
165 x 8 PR


DB Lateral Raises
25's x 12                      >> 60sec rests.
25's x 12                      >> 20lb set was done non-stop! Wtf... how did I do that...
25's x 12
20's x 12 PR

Chin Ups
192 x 3                      >> 90sec rests.
217 x 2                      >> I did the first set completely non-stop!
242 x 1                      >> Second set only paused for final rep!
192 x 10                      >> Arms gave up outta nowhere on last set. If that didn't happen, I could have gotten 8+.
192 x 10
192 x 4


-= Calorie Log =-

FOOD / ACTIVITY                      CALORIES
1 cup peas & carrots                     +80
2 cups white rice                           +500
2 chicken cutlets                           +400
Some french feta cheese               +100
1 cup whole milk                           +150     
Halal food                                    +1,500                     
Total in                                     +2,730 


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

Balance                                     -1,170

So this is my 3rd workout in a row training fasted, and I'm hitting PR's for the 3rd time in a row

WTF?! I love it! Not only that but it's so rewarding coming home to huge meals and still cutting weight!

I really don't get much hungry during the day time. I'm too busy with school and such to care, plus I'm used to it. It's AFTER I workout that the hunger really starts to kick in. I think I'll go for a 6 mile walk now.
« Last Edit: February 19, 2013, 12:31:32 am by Dreyth »
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Dreyth

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Re: Dreyth's No More Fucking Excuses Journal
« Reply #37 on: February 19, 2013, 10:32:33 pm »
0
Week 4
Quote
Tuesday - 2/19/13

-= Calorie Log =-

FOOD / ACTIVITY                      CALORIES
Halal food                                    +1,500         
2 sandwiches                               +1,000             
Total in                                     +2,500 


BMR                                            -2,000
Walked 10 miles                           -1,000
Thermic effect of food                    -300
Total out                                   -3,300   

Balance                                      -800

Even though I just worked out for 3 days in a row at a caloric deficit, I feel very refreshed! I don't know the reason. I feel like I could have worked out today. I'm not schedule to work out until Thursday though. Even tomorrow I really want to but I won't have time. I have a big assignment to do and then an exam to take.

I guess come Thursday I'll be fresh as hell and will crush the squats :)

And if I'm not 190lbs on Thursday, I'll simply have to reduce my BMR to 1,800. It might be at that level right now considering your metabolism slows down after an extended time of being at a deficit.... but all the calculator's I've used put me at about 2,050 calories per day when I enter 6'1 190lbs 20 year old male. That's where I'm at right now.


Also: New Workout Schedule:

Sunday - bench
Tuesday - squat
Thursday - bench
Friday - deadlift

This way my workout falls on Sunday, which is when I'm at the gym coaching kids anyway, on Tuesday, a full day off, a Thursday, after which point I'm off for Friday and can go to the gym late. And of course Friday, another day that I'm off. This works better. Also I have three no-leg days before deadlifting instead of before squatting, so I can be fresher for my deadlifts. I want my deadlifts to improve faster than my squat for the time being.
« Last Edit: February 19, 2013, 11:49:37 pm by Dreyth »
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Dreyth

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Re: Dreyth's No More Fucking Excuses Journal
« Reply #38 on: February 21, 2013, 05:51:26 pm »
0
Week 4
Quote
Wednesday - 2/21/13

-= Calorie Log =-

FOOD / ACTIVITY                      CALORIES
4 sandwiches                               +1,600
1 wrap                                         +800
2 cups of milk                               +300
Total in                                     +2,700


BMR                                            -2,000
Walked 9 miles                              -900
Thermic effect of food                    -200
Total out                                   -3,100   

Balance                                      -400
« Last Edit: March 01, 2013, 02:34:29 pm by Dreyth »
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Dreyth

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Re: Dreyth's No More Fucking Excuses Journal
« Reply #39 on: February 22, 2013, 11:33:37 pm »
0
Week 4
Quote
Thursday - 2/22/13
191lbs

-= Workout Log =-

Bench
45 x 10                       >> 90sec rests.
95 x 5                       >> Felt like adding an extra set so I did.
105 x 5
135 x 5
135 x 3
155 x 3
185 x 2
205 x 5
175 x 7
175 x 5
155 x 7


Chin ups
192 x 3                       >> 90sec rests.
222 x 2 (+30lbs)
242 x 6 (+50lbs) PR
217 x 7 (+25lbs)
217 x 5 (+25lbs)


DB Lateral Raises
20's x 3                       >> 60sec rests.
25'x 12
25's x 8
25's x 8
20's x 12


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


-= Calorie Log =-

FOOD / ACTIVITY                      CALORIES
2 slices of pizza                            +600
1 chicken wrap                             +600
some pickles                                +100
bag of potato chips                       +150
some chocolate                            +100
ice cream                                    +360     
bag of doritos                              +360     
plazma keks                                +700
Total in                                     +2,970 


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

Balance                                     -330

Woops, forgot to add that bag of doritos I had so I thought "oh cool I have space for another meal." Deficit was only 330.
« Last Edit: February 23, 2013, 10:16:20 am by Dreyth »
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Dreyth

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Re: Dreyth's No More Fucking Excuses Journal
« Reply #40 on: February 25, 2013, 04:42:12 pm »
0
Week 4
Quote
Sunday - 2/24/13
192lbs

-= Workout Log =-

Deadlift
135 x 5
135 x 5
185 x 3
185 x 3
225 x 3
275 x 1
315 x 5

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

S/L Calf Raises
25 x 3                       >> 60sec rests.
65 x 6                   >> Added another set and was able to get all reps on it!
65 x 6
65 x 6
65 x 6
65 x 6 PR

Hanging Leg Raises
10                        >> 60sec rests.
8
6


-= Calorie Log =-

FOOD / ACTIVITY                      CALORIES
Halal Food                                   +1,500
Chinese Food                               +1,200
Snacks                                        +200           
Total in                                     +2,900 


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

Balance                                     -500

Well, it's been 4 weeks and I've only lost 1 net pound of bw. Of course I could have just been heavy that day, but I didn't have a SINGLE DAY under 190lbs so my weight is pretty consistent. I'm going to re-adjust my BMR to 1,800 instead of 2,000 calories a day. Anyway, I was cutting at 700cal per day. That should put me at -1lb every 5 days. That's almost 6lbs lost in total. Even -500/day for 4 weeks should be about 4lbs lost in total, not 2.

Benefit of the doubt: my BMR is actually 1,800 and not 2,000, so i was cutting at 500cal a day not 700cal a day. even then, perhaps when i was 193lbs at the start of this journal that was a very light weight, and now i'm a heavy 192.

I will probably just finish this week off cutting with my adjusted BMR, and then begin to slowly raise my calories for next week.
« Last Edit: February 25, 2013, 04:49:29 pm by Dreyth »
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Dreyth

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Re: Dreyth's No More Fucking Excuses Journal
« Reply #41 on: February 25, 2013, 04:49:13 pm »
0
Week 5
Quote
Monday - 2/25/13

-= Calorie Log =-

FOOD / ACTIVITY                      CALORIES
3 large potatoes                            +750
4 cups whole milk                          +600
2 scoops protein                            +240
1 cup yogurt                                 +160
20 plazma keks                             +660
Total in                                       +2,410

BMR                                            -1,800
Walked 7 miles                             -700
Thermic Effect of food                   -200
Total out                                   -2,700   

Balance                                      -290

WTFFF I thought I walked 9 miles but really walked 7... so I went 200cal more than I thought I could. Plus I thought potatoes were about 120cal each. I look online and some of them are, but some are rated as having like 280cal. To be on the safe side, I counted them as 250 each just in case.
« Last Edit: March 01, 2013, 02:34:48 pm by Dreyth »
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Re: Dreyth's No More Fucking Excuses Journal
« Reply #42 on: February 25, 2013, 05:28:34 pm »
0
suggestion: kale, swiss chard, or turnip greens. shred a couple pounds' worth, saute in a dutch oven (pasta pot) in a bit of olive oil with garlic and salt and pepper until it's all starting to wilt but isn't soggy. remove from heat, let cool a little bit (a minute), add a tablespoon or three of balsamic vinegar. toss, serve. tasty, cheap, and keeps well IME. i eat leftovers cold rather than reheating.
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Dreyth

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Re: Dreyth's No More Fucking Excuses Journal
« Reply #43 on: February 25, 2013, 05:57:29 pm »
0
suggestion: kale, swiss chard, or turnip greens. shred a couple pounds' worth, saute in a dutch oven (pasta pot) in a bit of olive oil with garlic and salt and pepper until it's all starting to wilt but isn't soggy. remove from heat, let cool a little bit (a minute), add a tablespoon or three of balsamic vinegar. toss, serve. tasty, cheap, and keeps well IME. i eat leftovers cold rather than reheating.

actually sounds tasty. thanks for the suggestion.

actually, ive always like vegetables my whole life. I never understood why other kids never liked to eat them. brocolli was one I NEVER ate because the top of the stalk turned me off so much... looked like green nappy hair to me. once i got over how it looked i really liked it.

i need to buy a food scale as well. i think i can just also randomly throw in 200g of whatever greens i can find into each one of my meals to really fill me up and barely add calories.
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Re: Dreyth's No More Fucking Excuses Journal
« Reply #44 on: February 25, 2013, 07:10:23 pm »
0
What does brocolli taste like? I never ate that.