Psyc0's Log v. Get Big and Lean Son!

Discussion in 'Training Logs' started by Psyc0, Sep 17, 2008.

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  1. Psyc0

    Psyc0 TTKA

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    Location:
    UCLA
    Age: 21
    Height: 5'11
    Weight: 185
    BF%: ??? anyone want to take a guess?

    Most recent #s
    Bench: 280
    Squat: 385
    Dead: 405
    **unfortunately these numbers were when I weighed, 215, haven't maxed since but I am sure the numbers have gone down a good ways. If I had to guess I'd be closer to 240/335/350 right now

    Little background: Up until a few months ago I had essentially been in a permanent bulk ever since graduating high school (2004). I would quickly gain a bunch of weight, maintain it for a while and then attempt a cut that would always fail miserably two weeks in when I felt too small. Partially because I was always told I was so skinny in high school I just have a fear of being skinny at this point (I graduated high school at 145 lbs). I bulked up to 215 at my peak and then began a cut for real, sticking to it. Thats where I am now. I plan on cutting for about another month or until I am below 10% body fat before slowly beginning a clean bulk and slowly building up. Ultimate goal is to hit a lean 205 but obviously i'm a good ways off presently.

    **Start Pics to come when I go home tomorrow and have a camera**
     
    Last edited: Sep 17, 2008
  2. Psyc0

    Psyc0 TTKA

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    Location:
    UCLA
    Day 1:
    Chest:

    Superset:
    Flat Bench: 1set warmup 135x15, 4x10 (175,175,165,155)
    Bosu Ball Pushups: 4x15 (legs on bench and arms on Bosu ball turned upside down)

    Superset:
    DB Incline: 4x15 55lb DBs
    DB Flies: 4x12 35lb DBs

    Weighted Dips: 25lbs, 50 reps. As many sets as it takes (7 today)



    Felt decent today, not great. Worn down from not sleeping last night on top of working 5:15AM-2PM and trying to work out directly afterwards. Was going to do abs + cardio but couldn't bring myself to do it due to the energy that I didn't have.

    Diet:
    2127 Cals
    52.6g Fat
    195.3g Carbs
    224.1g Protein
     
  3. Psyc0

    Psyc0 TTKA

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    Location:
    UCLA
    9/17/08
    Weight:
    184

    Back
    Superset:
    Pull-ups: BWx14, BWx12, BWx10, BWx10
    Pin Pulls: 275x15, 315x12, 365x10, 405x8

    Superset:
    Close Grip Cable Row (2 second concentric/2 eccentric): 140x12, 120x12, 120x12, 100x15
    Bent Over Rows (Squeeze and Pause at top): 4 sets of 70x10

    Superset:
    Single Arm Rows to hip: 45x12, 45x12, 45x12, 55x12
    Lat Pullovers: 3 sets of 60x16, 1 set 60x3

    Felt I had a better workout today, was at home and the gym at home is alot less packed than the damn UCLA gym. Last set of lat pullovers was extremely painful at the insertion point on the upper back side of my arms and I didn't want to risk injury from the strain so I cut that set short. Forgot running shoes so no cardio today. Oops. Took some pics to start the log but I don't have the cable from my phone to my computer so posting will have to wait until I get back up to school tomorrow or friday.

    Diet:
    2143 Calories
    57.7g Fat
    205.1g Carbs
    209.9g Protein
     
  4. Psyc0

    Psyc0 TTKA

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    Location:
    UCLA
    9/18/08-9/21/08

    Diet was about the same on thursday/friday as the previous two days but couldn't work out because my gym membership at home apparently got cancelled :wtc: Saturday and Sunday turned into essentially cheat days as I was working setup for a major event from 10am until 12am both days and didn't have time to make myself food for the day. Diet and workouts will be back on starting today (9/22)

    Here are the starting pictures that were taken on 9/17:
    Front (abs flexed):
    [​IMG]

    Lat Spread:
    [​IMG]

    Back:
    [​IMG]

    Anybody got a bodyfat estimation?
     
  5. Memor

    Memor Active Member

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    lookin great man, keep it up. I'd say you're like 12ish? I dunno don't listen to me I suck at BF% estimates
     
  6. Psyc0

    Psyc0 TTKA

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    Location:
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    9/24/08
    Back

    Wide Grip Pullups -> Close Grip Pullups -> Parallel Grip giant set: BWx12/8/4, BWx12/6/4, BWx10/5/2

    Pin Pulls: 10x315, 10x365, 10x385, 8x405

    Cable Rows: [email protected]

    Bent Over Rows: [email protected]

    Pull Overs: [email protected]

    Single Arm Rows: [email protected]

    Pretty shitty workout today, diet isn't quite on part and the gym is jam packed since school just started. I'm going to try to start getting into the gym before 8am and before class if possible that way I can try to avoid the crowds. Need to get the diet back on track too. Protein is still where it needs to be but calories are a bit high do to unnecessary snacking and foods for rush week for my fraterntiy. Yes I realize I missed a couple days in the journal, missed Monday's leg workout and Tuesdays Chest in the log, although those were pretty much the same as today, not great workouts with off target diet.
     
  7. Psyc0

    Psyc0 TTKA

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    Location:
    UCLA
    9/29/08
    Legs

    Ran into the UCLA powerlifting team today while I was working out and had a talk with them. Looks like I'll be working out with them for the next couple of weeks for a bit of a change. Probably not the best workouts to do while cutting but it will at least keep me in the gym and keep the weight and intensity up.

    Squats: 135x10 warmup, 225x10, 275x8, 295x5, 315x2
    Squats with Bands: 405x8 First time I've ever used bands, they were saying the band takes off ~150 at the bottom and about 75 at the top.... Not too sure though

    Single Leg Curls: 60x15 (slow), 80x12, 90x12, 100x10

    Split Squats: Using smith press and foot on a bench 95x12 for 4 sets

    Single Leg Press: 240x10x2 Slow

    Calf Raises: 140x20 3 sets w/ 2 second hold at the top

    Diet
    2048 Calories
    66.1g Fat
    146g Carbs
    223.7g Protein
     
  8. mandrew

    mandrew New Member

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    cool training, your split looks effective.

    how fast are you losing weight on your diet?
     
  9. Psyc0

    Psyc0 TTKA

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    When I was 100% dedicated I was losing a consistant 2lbs of weight a week which was exactly what I was aiming for. Split is working pretty well but I'm gonna do the whole powerlifting thing for a couple weeks just to see if I like it. Going to try to get 100% back on the diet and finish up in about a month. I think I should be able to get where I want to be by my bday (November 7th).
     
  10. Psyc0

    Psyc0 TTKA

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    Location:
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    9/30/08
    Chest


    Working out with the powerlifting team today to see how it is. I'll update later with workout. I have a feeling i'm not going to be able to move my arms tomorrow.... Unfortunately its also one of my best friend's 21st birthday tonight so I am going out to bars and such with him and therefor my diet that is posted doesn't include alcohol/drunk munchies which I will try to avoid. :dunno: One night of drinking won't kill me. Too bad my anafit order isn't supposed to get here till tomorrow with my Sesapure or I'd try it out.

    EDIT: So they decided to change the times on me and I wound up there 45 minutes early and started my workout before. Therefor didn't finish working out with them but got some lifts in.

    Bench: 135x10 warmup, 185x8, 205x6, 225x5, 185x8 -> 135x12 drop set

    Incline: 135x8, 135x8, 165x8, 165x8

    Then went with the team, unfortunately being fatigued sucks and I was dying and it was my first time doing band work and floor press:
    Band Press: 9 sets of 3 fast reps with 135, 135, 135, 155, 155, 155, 155, 135, 115

    Floor Press: 135x5, 155x5, 155x5, 135x5

    Skull Crushers: 80x10x3

    Diet:
    2192 Calories
    58.7g Fat
    171.7g Carbs
    249.3g Protein
     
    Last edited: Oct 1, 2008
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