Road to the Kumite

Discussion in 'Training Logs' started by Frank Dux, Apr 2, 2009.

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  1. Frank Dux

    Frank Dux Guest

    Dux's Journey To The Kumite

    I'm starting to keep track of my diet again now as beginning cutting, so I figured I'd go ahead and make a log. I'll throw my workouts in here too. Seems like it'd be a good idea anyway.

    I don't mind comments or suggestions, so if you got them, go ahead and make them...

    Wed April 1

    Meal 1:
    One cup of oats
    4oz's of skim milk
    1/2 scoop of whey isolate
    3 omega-3 eggs
    1 cup of egg whites
    2 Fish Oils

    Meal 2:
    1 cup of assorted veggies
    6 oz's of chicken breast
    1/4 cup of almonds

    Meal 3:
    4oz's of cube steak
    1oz of ground turkey
    2 TBSPS of PB
    1 cup of assorted veggies

    Meal 4:
    6oz's salmon
    1 cup of green beans
    1/4 cup of almonds
    1/2 scoop of whey isolate

    Meal 5:
    1 can of albacore tuna
    2 omega 3 eggs
    1 TBSP of PB
    2 Fish Oils

    Meal 6:
    1 cup of low fat cottage cheese


    2220 cals, 121 carbs, 91 fat, 223 pro
     
    Last edited by a moderator: May 11, 2009
  2. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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  3. evolude

    evolude OT Supporter

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    I WANNA BE THE FIRST TO GAY UP THIS THREA...


    FUCK!
     
  4. evolude

    evolude OT Supporter

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    I'm Lin. You Jackson? You look like a Jackson. That must make you Frank Ducks
     
  5. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    SIR, I'M ONE STEP AHEAD OF U, AHEM, ONE POST AHEAD LULZ.
     
  6. evolude

    evolude OT Supporter

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    You are not Japanese! You are not a Tanaka!
     
  7. Frank Dux

    Frank Dux Guest

    :rofl: You guys


    Jmezz, I fucking LOLed when I saw that shit.
     
  8. Sylva

    Sylva New Member

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    No Carbs?
     
  9. Frank Dux

    Frank Dux Guest

    4-02-09

    Shoulders/Traps/Abs

    .5 mile jog

    Standing Military Press 5x5, 60 seconds inbetween

    Behind the neck seated Military Supersetted with DB Front Raises 4 sets

    Lateral Cable Raises 12, 12, 10, 10

    One Arm Machine Lateral Raise Drop Set.. 3 sets each arm, 10, 8, 8

    Wide Grip Upright Rows 12, 10, 10, 8

    Incline Rear Delt Raises (dunno what they're called) 15, 15, 12, 12

    Rear Delt Cable Flies 15, 15, 12

    Dumbbell Shrugs 10, 10, 12, 15

    Weighted Decline Sit ups/Bicycle Kicks/V up's.. 3 sets
     
    Last edited by a moderator: Apr 2, 2009
  10. Frank Dux

    Frank Dux Guest

    Didn't train yesterday so I just had the oatmeal. Today I trained but it's only gonna be 80 grams or so more of carbs.
     
  11. Sylva

    Sylva New Member

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    Got ya!
     
  12. Frank Dux

    Frank Dux Guest

    4-02-09

    Meal 1:
    One cup of oats
    4oz's of skim milk
    1/2 scoop of whey
    3 omega-3 eggs
    1 cup of egg whites

    (Pre-workout meal)
    1/4 cup of almonds
    1 scoop of whey isolate

    Workout

    (Post-workout drinks)
    1 scoop of Waxy Maize
    1 scoop of Whey isolate

    Meal 2:
    1 cup of brown rice
    6 oz's of chicken breast

    Meal 3:
    4oz's of ground turkey
    1 cup of green beans
    2 TBSP of PB

    Meal 4:
    4oz's of cube steak
    1 cup of green beans
    1/4 cup of almonds

    Meal 5:
    1 can of albacore tuna
    2 omega 3 eggs
    1 TBSP of PB
    2 fish oils

    Meal 6:
    1 cup of cottage cheese


    2710 cals, 205 carbs, 98 fat, 265 pro
     
  13. Frank Dux

    Frank Dux Guest

    4-03-09

    Back

    .5 mile jog

    Wide Grip Pull-Ups 5 sets (forget the reps)

    Netural Grip Pull-Ups - 1 set (forget the reps)

    Single arm, Stiff Arm Pulldowns - 1x15

    Wide Grip Deadlifts - 6x5 (Did an extra set accidentally :mamoru:)

    Lat Pulldowns - 12, 12, 10, 8 (Did two dropsets after the last set)

    Dumbbell Rows - 12, 12, 10, 8

    Close Grip Barbell Rows - 12, 12, 10, 8

    Stiff Arm Pulldowns supersetted with seated rows - 15-12, 15-10, 15-8


    Weighed in at 217
     
    Last edited by a moderator: Apr 3, 2009
  14. GTLifter

    GTLifter Banned

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    217? fatty! :fawk:



    what weight you used for shit like the deads and BOR?
     
  15. Frank Dux

    Frank Dux Guest

    On the deads I only did 335. :o I can feel my energy isn't quite the same without the carbs. What's BOR?
     
  16. GTLifter

    GTLifter Banned

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    bent over rows aka barbell rows
     
  17. Frank Dux

    Frank Dux Guest

    135 on the first two sets and 145 on the last two. I had my hands about where you'd place your hands for a close grip bench. I was reading on a diff forum and some guy was raving about how it hits his entire back, so I figured I'd give it a try. I def felt it, but wasn't spectacular.

    You think I should just concentrate on going heavier or what?

    I want some wide ass lats.
     
  18. GTLifter

    GTLifter Banned

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    :dunno: going heavy is what built my back and I have decent lats

    I'd say mix it up. Do some things heavy and some light.
     
  19. Frank Dux

    Frank Dux Guest

    4-03-09

    meal 1:
    1/2 cup of oats
    1 Packet of sturms oatmeal
    1 scoop of whey isolate
    4oz's of skim milk
    3 omega-3 eggs
    1 cup of egg whites
    2 fish oils

    Workout

    (Post-workout drinks)
    1 scoop of Waxy Maize
    1 scoop of Whey isolate

    meal 2:
    1 cup of b. rice
    4 oz's of tilapia
    1 oz of ground turkey
    1/4 cup of almonds

    meal 3:
    1 cup of brocolli
    4 oz's of cube steak
    2 TBSP of PB

    meal 4:
    1 cup of brocolli
    1/4 cup of almonds
    6 oz's of chicken breast

    Meal 5:
    1 can of albacore tuna
    2 omega 3 eggs
    1 TBSP of PB
    2 fish oils

    Meal 6:
    1 cup of cottage cheese
    1 scoop of Dymatize Whey

    2742 cals, 170 carbs, 95 fat, 287 pro
     
  20. Frank Dux

    Frank Dux Guest

    4-04-09

    Calves/Triceps/Biceps

    .5 mile jog

    Seated Calve Raises (feet out) 20, 20, 15, 15, 8, 8

    Single Leg Seated Calve Raises (feet out) 12, 12

    Calve Presses on the Leg Press (feet in) 20, 15, 15, 12, 12

    Standing Barbell Calve Raises 12(in), 12(out), 10 (in), 10(out)

    Close Grip Bench Press 10, 10, 10, 12 (one dropset after the last set)

    Decline Skullcrushers 12, 10, 10, 8

    One Arm Tricep Presdowns 15, 12, 12, 10 (dropset on last set)

    One Arm Overhead Dumbell Extensions 12, 12, 10, 10

    Cable Kickbacks 15, 12, 12

    Standing Dumbbell Curls 50lb dumbbells to 12lb dumbbells... about 10 reps on most sets...10-20 second break between sets
     
  21. CrackityJones

    CrackityJones OT Supporter

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    I remember you saying high rep t-bar's and krocs pushed your lat width passed a sticking point.
     
  22. GTLifter

    GTLifter Banned

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    Those helped my DL lockout, which was the main goal, but also added some thickness and probably width to my back.
     
  23. Frank Dux

    Frank Dux Guest

    4-04-09

    meal 1:
    1/2 cup of oats = 150, 27 carb, 3 fat, 5 pro
    1 Packet of sturms oatmeal 120, 21 carb, 2.5 fat, 4 pro
    1 scoop of Dymatize Whey - 117 cals, 2 carbs, 2 fat, 24 pro
    4oz's of skim milk - 40, 5 carbs, 4 pro
    3 omega-3 eggs - 210, 13.5 fat, 18 pro
    1 cup of egg whites - 120 cals, 4 carbs, 24 pro
    2 fish oils - 25 cals, 2.5 fat

    782 cals, 59 carbs, 22 fat, 79 pro

    Workout

    (Post-workout drinks)
    1 scoop of Waxy Maize - 135 cals, 35 carb
    1 scoop of Whey isolate - 100 cals, .5 fat, 1 carb, 22 pro

    235 cals, 35 carbs, .5 fat, 36 carbs, 22 pro


    meal 2:
    1 cup of brown rice - 150 cals, 33 carbs, 1 fat, 4 pro
    6 oz's of chicken - 180 cals, 6 fat, 30 pro
    2 TBSP of PB 170 cals, 11 fat, 10 pro, 8 carbs

    500 cals, 41 carbs, 18 fat, 44 pro

    meal 3:
    1 cup of green beans 30 cals, 4 carb, 2 pro
    6 oz's of ground turkey - 210 cals, 5 fat, 39 pro
    1/4 cup of almonds 160 cals, 14 fat, 6 carb, 6 pro

    400 cals, 10 carbs, 19 fat, 47 pro

    meal 4:
    6oz's of salmon 150 cals, 2.5 fat, 32 pro
    2 TBSP of PB 170 cals, 11 fat, 10 pro, 8 carbs
    1 cup of broccoli 30 cals, 4 carb, 2 pro

    350 cals, 12 carbs, 13.5 fat, 42 pro

    Meal 5:
    1 can of albacore tuna - 140 cals, 3.5 fat, 26 pro
    2 omega 3 eggs - 140, 9 fat, 12 pro
    1 TBSP of PB - 85 cals, 6 fat, 4 carb, 5 pro
    2 fish oils - 25 cals, 2.5 fat

    390 cals, 4 carbs, 20 fat, 43 pro

    Meal 6:
    1/2 cup of cottage cheese - 80 cals, 5 carb, 1.5 fat, 13 pro
    1 scoop of Dymatize Whey - 117 cals, 2 carbs, 2 fat, 24 pro

    200, 7 carbs, 3.5 fat, 37 pro

    2857 cals, 168 carbs, 97.5 fat, 314pro
     
    Last edited by a moderator: Apr 5, 2009
  24. NUDES

    NUDES New Member

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    Are you dieting?
     
  25. y1997

    y1997 Made in the U.S.S.R.

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    .
     
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