IwishiwasCool Log

Discussion in 'Training Logs' started by iwishiwascool, Mar 7, 2005.

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  1. iwishiwascool

    iwishiwascool Lurker

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    After a few year hiatus, I started lifting heavy again 2 months ago. Ive put on about 15lbs in that time while maintaining 17% bf (accumeasure caliper). In high school I was a lean 175 and much stronger. Starting today, I'd like to trim the fat. So it begins.

    To date:
    Bench - 250
    Dead - 300
    Squat - 300

    Chest - 46
    Bi - 16.5
    Waist - 37 (measured but I wear 34 loosley, strange)
    Leg - 26

    5'8" 199 @ ~17%

    Daily caloric expenditure: ~2900
    Daily calorie goal: 2200-2400

    Im switching to compound movements to preserve muscle, mixed with a decent dose of HIIT (i know).

    The goal is 180 @ ~10%
     
    Last edited: Mar 7, 2005
  2. iwishiwascool

    iwishiwascool Lurker

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    With the cutting, I changed to an upper/[lower + Back] body split.

    Fighting a shoulder stinger from last week...

    3/7

    10 minute HIIT

    DB press:
    12x70
    10x75
    10x80

    DB Incline: (hurt less than flat)
    12x60
    10x70
    8x75

    DB Fly:
    12x35
    10x40
    6x45

    Pulldown:
    3 sets max effort

    DB Hammer:
    12x30
    10x30
    10x35

    Ab sets.

    Skiped all shoulder due to injury.

    [​IMG]
     
    Last edited: Mar 8, 2005
  3. iwishiwascool

    iwishiwascool Lurker

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    3/8

    Off day
    But I went anyway Very light as not to aggrivate the shoulder.

    12 min Cardio/HIIT

    BB Shoulder:
    135x12
    135x12
    135x12

    DB Lat Raise:
    20x12
    20x12
    20x12

    DB Front:
    20x12
    20x12
    25x10

    [​IMG]
     
  4. iwishiwascool

    iwishiwascool Lurker

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    3/9

    off day.

    Caloric deficits kick my ass.

    [​IMG]

    I have begun cutting out diet soda from my lifestyle. My head hurts.
     
    Last edited: Mar 10, 2005
  5. iwishiwascool

    iwishiwascool Lurker

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    3/10

    Lower Body + Back day
    This might be too much for one day

    Squat:
    135x12
    185x10
    225x8

    Dead:
    135x12
    185x10
    225x8
    yes my squat and dead are exactly the same :o

    PullDown:
    130x12
    140x10
    150x6

    LateralRow:
    55x12
    60x10
    65x8

    Extend:
    Somex12
    morex10
    FullStackx8

    I drank my shake before I went, which I know I react poorly too... so I got ill as I usually do. Light day.

    [​IMG]
    Almost all the fat is Omega3s and OliveOil from a salad.
     
    Last edited: Mar 11, 2005
  6. iwishiwascool

    iwishiwascool Lurker

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    3/11

    Off Day


    [​IMG]
     
    Last edited: Mar 12, 2005
  7. iwishiwascool

    iwishiwascool Lurker

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    3/12

    Off Day
    It makes me sad that I havent had a heavy day since I started this log

    [​IMG]
    Definitely not as clean as usual today
     
    Last edited: Mar 13, 2005
  8. iwishiwascool

    iwishiwascool Lurker

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    3/13

    Upper Body

    BB bench:
    135x12
    185x10
    225x4 (ouch)

    InclineDB:
    50x12
    60x10
    75x6

    Decline:
    12x180
    10x230
    8x270

    DBFly:
    12x25
    12x30
    10x35
    6x40

    ShoulderPress:
    90x12
    140x10
    180x6

    BBPullUp:3sets
    Lateral raise:2sets
    DBHammer:3sets
    Shrugs:3sets

    That was a lot for one day. Im considering going back to one group a day.

    [​IMG]
    Including a trip to Max&Ermas where I sucessfully resisted temptation to cheat.
     
  9. iwishiwascool

    iwishiwascool Lurker

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    3/14

    official weight: 197.


    Ouch. Something isnt working. Ive never had progress this slow. Im going to make some tweaks this week including adding the ECY stack (Though Im really low on the Y component) and Placing more priority on cardio than Lifting. If this doesnt work, I will lower the calorie intake to 2k per day.

    *Edit. I forgot how hungry Ephedrine makes me after it wears off. This just got challenging.

    Legs/Lower back

    HIIT/Cardio:
    20-30 min

    Squat:
    135x12
    185x10
    225x8
    285x1-4

    Dead:
    135x12
    185x10
    225x8
    285x1-4

    Extend:
    3sets

    Ab Work:

    [​IMG]
     
    Last edited: Mar 15, 2005
  10. iwishiwascool

    iwishiwascool Lurker

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    3/15

    I slept in to the Nth degree today, thus the lack of calories

    Upper body kinda

    BBBench:
    12x135
    10x185
    5x225

    DBFly:
    12x25
    10x30
    10x35

    ShoulderLever:
    12x90
    10x140
    4x160

    FrontDBRaise:
    12x20
    10x25
    10x30

    Shrugs:
    3Sets

    Cardio
    15min HIIT

    [​IMG]
    I still reached my daily protein goal
     
  11. iwishiwascool

    iwishiwascool Lurker

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    3/16

    Off Day

    [​IMG]
     
  12. iwishiwascool

    iwishiwascool Lurker

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    3/17

    Off Day
    Again. I felt mucho poor today. Saddeyface

    [​IMG]
    It is obvious that the thermogenics are having an effect on my appetite. I am still meeting my protein requirements though
     
    Last edited: Mar 19, 2005
  13. iwishiwascool

    iwishiwascool Lurker

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    3/18

    Leg/Lower Back
    Aparently my "24-hour" gym doesnt cater to kids who arent cool enough to party on friday nights. I had 15 minutes before they closed.

    Squat:
    135x12
    185x10
    225x10

    I moved the bar per christophers suggestion and it definitely felt better.

    Dead:
    135x12
    185x10
    225x8

    That is it. :o

    [​IMG]
    Cheat day at P.F. Changs I guessed that The little meal I ate was 750 calories of a whole lota fat.
     
  14. iwishiwascool

    iwishiwascool Lurker

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    3/19

    Off Day

    [​IMG]
    alcohol :(
     
    Last edited: Mar 30, 2005
  15. iwishiwascool

    iwishiwascool Lurker

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    Location:
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    3/20

    Chest/Cardio

    DBBench:
    70x12
    75x10
    80x6
    85x4

    LeverIncline:
    180x12
    180x8
    DB 55x8

    LeaningDips:
    (3 sets)

    Fly:
    25x12
    30x10
    35x10

    Hiit Hard:
    15 min

    [​IMG]
     
    Last edited: Mar 30, 2005
  16. iwishiwascool

    iwishiwascool Lurker

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    Location:
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    3/21

    Official Weight: 195

    It is coming off very slowly but I can see and feel a pretty dramatic difference. The calipers tell the same story. I have upped the leg intensity a bit and they have gotten larger so i suppose it is possible that I am noobish enough to still be gaining muscle while losing fat. Who knows. Im not discouraged yet, so Ill keep on truckin

    lower back/cardio
    Light day, intense though

    DeadLift:
    135x12
    185x10
    225x8
    275x6
    305x1 (Easily)
    325x1
    So my deadlift went up at least 25lbs... While on a pretty strict cutting diet.

    Pull ups:
    3 sets

    Ab Work:
    Usual

    HIIT Hard:
    15 Min

    My lower back is changing rapidly I havent had a valey above my ass since highschool.

    [​IMG]
     
    Last edited: Mar 22, 2005
  17. iwishiwascool

    iwishiwascool Lurker

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    3/22

    Legs/Cardio

    Squat:
    135x12
    185x10
    225x8
    275x6
    315x1
    So my squat has gone up as well. Last time I tried 310, I dropped it on the rack

    Extentions:
    3 Sets

    LegCurls:
    3 Sets

    Moderate cardio:
    15 Min

    [​IMG]
     
  18. iwishiwascool

    iwishiwascool Lurker

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    3/23

    Offday

    [​IMG]
    I missed breakfast which killed the whole day.
     
  19. iwishiwascool

    iwishiwascool Lurker

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    3/24

    Light Chest

    DBpress:
    12x70
    10x80
    6x90
    0x105 (not on my face)

    InclineLever:
    12x90
    10x110
    8x130

    ShoulderLever:
    12x90
    10x110
    8x130
    4x150

    DBFly:
    12x25
    10x30
    10x35

    Dips:
    12x3sets

    PullDowns:
    12x3sets

    [​IMG]
    Im not eating enough and it is impacting my workouts.
     
  20. iwishiwascool

    iwishiwascool Lurker

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    3/25

    Off
    work kicked my ass.

    [​IMG]
    I slacked today
     
  21. iwishiwascool

    iwishiwascool Lurker

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    3/26

    Back/Bi

    Dead:
    135x12
    185x10
    225x8
    275x4
    315x1 (I could have done another)
    365x0 (Tried just for fun)

    BentRow:
    55x12
    65x10
    70x8

    PullDown:
    (3 sets)

    HammerCurl:
    (3 sets)

    StraightBarCurl
    (3 sets)

    it was 2 days ago and I dont feel like inputing shit

    [​IMG]
     
  22. iwishiwascool

    iwishiwascool Lurker

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    3/27

    Official weight: 193
    Down 8 lbs since the start of the log.

    Offday/Refeed

    [​IMG]
    I had to have eaten more calories than this at the Resurection dinner but whateva, im full
     
  23. iwishiwascool

    iwishiwascool Lurker

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    3/28

    Legs/Shoulders

    Squat:
    12x135
    10x185
    8x225
    4x275
    1x315 (Dropped #2... again)
    20x135

    Extend:
    (3 sets)

    CalfRaise:
    (3 sets)

    BBPullUps:
    12x45
    12x65
    10x75
    6x80

    LeverShoulderPress:
    90
    140
    160

    LateralDBRaise:
    12x20
    10x25
    10x30

    FrontDBRaise:
    12x25
    8x35

    Shrugs:
    (3 sets)

    [​IMG]
     
  24. iwishiwascool

    iwishiwascool Lurker

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    3/29

    Chest/tri

    BBBench:
    12x135
    8x185
    4x225
    20x135

    DBIncline:
    10x65
    8x65
    8x75

    DBFly:
    12x25
    10x30
    10x30
    8x35
    8x40

    Dips:
    (3 sets)

    SkullCrush:
    60x12
    60x11
    70x6

    DBUpright:
    45x12
    45x8
    45x6

    [​IMG]
     
  25. iwishiwascool

    iwishiwascool Lurker

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    I got frustrated looking at the scale today seeing a 3 lb gain in 3 days. It's probably just water weight, as I havent been drinking as much this week, either way...

    I started a clenbuterol cycle today. We'll see how that goes.

    Offday/Light cardio

    [​IMG]

    No side effects to speak of save for a slight headache. I took 20mg of clen to start today with 3g taurine. Tomorrow will be 40mg.
     
    Last edited: Mar 31, 2005
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