Daniel's Journal

10/7

incline bench
185 x 10+5+2

overhead press
130 x 10+3+2

close grip bench
180 x 10+5+3
did these with a thick bar and it felt awesome

pullups(wide)
45 total, 15 sec rests

db rows
95 x 9+4+2

seated side laterals
20's x 8+5+3

bb curls(thick bar)
80 x 9+4+2

bb shrugs(slow, pause at top)
215 x 12+5+3

dips(explosive)
bw x 15+8+5

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

10/8
front squat
255 x 4
255 x 4
255 x 3

hang cleans
165 x 7
165 x 7
165 x 7
165 x 6

barbell hip thrust
225 x 6
225 x 6
225 x 6
225 x 6
if u are not doing these, u need to!!! easily the best exercise i have done for the posterior chain. they are fuxking sweet

rope crunches
3 sets

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

10/9

flat bench
225 x 11+5+2

seated OHP
135 x 10+4+3

DB OH tri extension
65 x 12+5+3

pullups(wide)
40 total, 15 sec rests

t-bar rows
2plates+25 x 12+5+3

standing db curls
35's x 11+5+3

seated side laterals
20's x 10+3+2

dips(explosive)
bw x 18+9+5

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

10/10

woke up around 8am and went and did my depletion workout and a barbell complex. started my carb up immediately after and ii will continue through tonight.

today is a lower day and i finally got a hold of some more chalk so im going to go for 430x7 on deadlifts today.

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

10/11

deadlifts
430 x 7 HELL YA!!!!!!!!!!!
415 x 5
415 x 5

hang cleans
160 x 7
160 x 7
160 x 6
160 x 6

good mornings
110 x 8
110 x 8
110 x 6
110 x 6

abs and calves

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

Daniel265



deadlifts
430 x 7

 
dayum.  Thats right about where I am.  Do work.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

10/12

flat bench
245 x 7+4+3

seated db press
65 x 6+2+1

reverse bench
190 x 6+3+2

lat pulldowns
170 x 6+3+2

seated rows
160 x 6+4+3

seated side laterals
20's x 7+4+2

bb curls
85 x 7+3+2

reverse curls
70 x 6+3+1

dips(explosive)
BW x 16+8+5

BB shrugs
225 x 7+3+1

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

RollingStone

Daniel265



deadlifts
430 x 7

 
dayum.  Thats right about where I am.  Do work.

thanks. now if only my squat was rising at this pace!!!!!

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

10/13

back squats
340 x 6!
340 x 4
340 x 3

box squats
240 x 7
240 x 7

glute/ham raises
BW x 8
BW x 8
BW x 6
BW x 6

abs and calves

340 x 6 felt really good today, my hamstrings were a little sore today so i didn't think i was going to push that much weight today. its probably because i was extremely angry at the fact that i got a C- on my accounting test. i am extremely dissapointed! i made some dumb mistakes. thank god i am an econ major!!!

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

10/14

incline bench
195 x 6+4+3

overhead press
150 x 5+3+1

close grip bench
190 x 5+3+2

pullups(wide)
BW+10 x 45 total

DB rows
100's x 6+3+3

seated side laterals
20's x 7+4+2

standing DB curls
35's x 7+4+3

reverse curls(thick bar)
70 x 7+3+1

dips(explosive)
15+8+4

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

10/15

front squats
255 x 5
255 x 5
255 x 5
before today i had been using a crossed arms grip for my front squats and i realized it was starting to mess with my form. I used the clean grip today and it felt exponentially better. both my form and bar placement improved so i should start putting up even more weight on these

hang cleans
165 x 8
165 x 7
165 x 7

bb hip thrusts
245 x 6
245 x 6
245 x 6

abs and calves

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

10/16

flat bench
245 x 7+3+2

seated OH press
145 x 6+4+1

DB OH tri extension
70 x 7+4+2

pullups
BW+20 x 7,7,7,5,5

T-bar rows
3 plates x 6+3+1

seated side laterals
20's x 8+3+2

bb curls
85 x 7+3+1

dips(explosive)
bw x 16+7+4

After my workout i went into the locker room to weigh myself like i always do because i start my carb up on saturday. normally on friday evening i will weigh around 190 fully depleted. Well today i clocked in at 204 fully depleted on the exact same scale.

i asked my buddy to check his weight to see if the scale was broken but it gave him his correct weight. i checked another electronic scale and it said 204!! i have no idea where the hell this weight is coming from. I have definitely gained some muscle on this CKD bulk but nowhere near 14 pounds?

my diet was spot on and i trained really hard this weak. i could tell i was depleted from the way i looked but i have no idea why my weight was so high!!!! i just wonder what my weight will be tonight after the first part of my refeed  

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

I can't wait to get on a CKD bulk. The thing is right now, my upper body stretch marks are getting worse as my waist is getting smaller in a calorie deficit.

I think I might make this diet a permanent lifestyle and just watch my saturated fat consumption.

I mean 14 pounds in this short of a time is the bomb dude.

i was reading up last night and thought about doing a TKD bulk but i don't know all of the lean guys like daniel and rollingstone are on CKD.

i'm sticking with the keto for life even bulks i just can't stand being all bloated and uncomfortable and lazy with carb diets.

some massive lifts there including that bench press! i can't wait to rep 245

dc and the keto you cannot go wrong with that combination haha it looks like everyone is doing it and gaining.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

10/19

deadlifts
435 x 7
415 x 5
415 x 5
i'm in a groove right now with my deadlifts. i keep putting more and more weight on the bar each week and i think its due to all the hang cleans, bb hip thrusts, good mornings, and other posterior chain work that i am doing that is helping me up the weight so much. 

I have wanted to try a 5 plate dead for a while so i think im going to try in 2 or 3 weeks time when i can film it and then post it up.

hang cleans
165 x 7
165 x 7
165 x 7
155 x 5

good mornings
110 x 8
110 x 8
110 x 8 
110 x 8

abs and calves

towards the end of my refeed i was weighing in at around 215? normally i weigh around 202 so this is just puzzling to me. It will be interesting to see how much i weigh mid week because normally it would be around 190

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

10/20

flat bench
225 x 11+5+3

seated db shoulder press
60's x 13+6+4

reverse bench
180 x 12+7+2

pullups(wide)
BW+20 x 7,7,7,5,5

seated rows
140 x 11+5+3

seated side laterals
17.5 x 11+5+2

standing db curls
30's x 12+6+4

shrugs(slow!)
215 x 11+5+2

dips(explosive)
BW x 16+6+3

grip/forearm work

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

10/20

back squats
340 x 6
340 x 5
340 x 3
340 x 3

jump squats
155 x 10
155 x 10
155 x 10
155 x 10

glute/ham raises
BW x 8
BW x 7
BW x 7
BW x 7

abs and calves

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

10/21

incline bench
185 x 10+3+2

overhead press
130 x 9+2+1

close grip bench
185 x 9+5+3

pullups(wide)
BW+20 x 7,7,7,5

DB rows standing
80 x 12+6+5
i like these a lot. felt a really nice pump in my back and it hit my obliques as well

BB curls(thick bar-wide grip)
75 x 9+5+2

seated side laterals
17.5 x 11+5+2

dips(explosive)
BW x 13+6+4

Its been 3 days since my last carb meal and i weighed in at 207. i still dont know where this weight came from haha i look even leaner and for some reason i have gone up around 10 pounds all of a sudden. normally i weigh around 195 3 days in and around 190 fully depleted. im guessing that i will be 200 fully depleted this week. weird!

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

lol epistane?

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

RollingStone


lol epistane?

 

haha maybe when bodybuilding.com got raided by the FDA they stuffed some PH's into my multi that i ordered in order to get rid of the evidence. I'm sure i will go back down to my normal weight within a week because i didn't gain ten pounds of muscle in a week.

still its fuxking weird though! because it didn't affect any of my BW lifts so i didnt even feel like i was carrying more weight. thats why i was shocked when i looked at the scale.

i seriously feel like i am on something though with all the broccoli i am eating and naps i am taking haha.

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

Daniel265

RollingStone


lol epistane?

 

haha maybe when bodybuilding.com got raided by the FDA they stuffed some PH's into my multi that i ordered in order to get rid of the evidence. I'm sure i will go back down to my normal weight within a week because i didn't gain ten pounds of muscle in a week.

still its fuxking weird though! because it didn't affect any of my BW lifts so i didnt even feel like i was carrying more weight. thats why i was shocked when i looked at the scale.

i seriously feel like i am on something though with all the broccoli i am eating and naps i am taking haha.

Idk man, I shot up too as soon as school started.  I quit doing the ckd and went on a normal bulking diet for a month.  Went from 200 to 230.  Then back on the ckd im down to 210 depleted, 220 on the carb load.  But it seems like after running the ckd for fat loss for so long, I was gaining strength but just not eating enough to put on any mass.  When I switched back to eating enough to gain size, the strength I had been building caused me to blow up.  It seems like there is a lot of muscle just waiting to be tapped after a good ckd for fat loss, so Im not surprised I guess.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

10/22

front squats
255 x 6
255 x 4
255 x 5

hang cleans
175 x 6
175 x 6
175 x 6
165 x 6

BB hip thrusts
235 x 6
235 x 6
235 x 6

calves and abs

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

RollingStone

Daniel265

RollingStone


lol epistane?

 

haha maybe when bodybuilding.com got raided by the FDA they stuffed some PH's into my multi that i ordered in order to get rid of the evidence. I'm sure i will go back down to my normal weight within a week because i didn't gain ten pounds of muscle in a week.

still its fuxking weird though! because it didn't affect any of my BW lifts so i didnt even feel like i was carrying more weight. thats why i was shocked when i looked at the scale.

i seriously feel like i am on something though with all the broccoli i am eating and naps i am taking haha.

Idk man, I shot up too as soon as school started.  I quit doing the ckd and went on a normal bulking diet for a month.  Went from 200 to 230.  Then back on the ckd im down to 210 depleted, 220 on the carb load.  But it seems like after running the ckd for fat loss for so long, I was gaining strength but just not eating enough to put on any mass.  When I switched back to eating enough to gain size, the strength I had been building caused me to blow up.  It seems like there is a lot of muscle just waiting to be tapped after a good ckd for fat loss, so Im not surprised I guess.

i feel the exact same way. as soon as i upped my calories and started extending the duration of my carb ups it was like a switch was turned on and i started gaining.

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

10/23

flat bench
225 x 11+4+2

seated OHP
135 x 10+5+3

DB OH tri ext
60 x 13+6+3

pullups(wide)
BW+20 x 8,6,6,6

T-bar rows
2plates+25 x 10+5+2

chinups
BW+15 x 8+3+2

seated side laterals
17.5 x 11+5+3

reverse curls(wide)
65 x 9+5+3

dips(explosive)
BW x 15+6+4

I start my carb up tomorow and i weighed in at 207 after my workout. 

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

10/25

deadlifts
435 x 7
415 x 5
415 x 5

hang cleans
170 x 7
170 x 7
170 x 7
155 x 8

good mornings
110 x 8
110 x 8
110 x 8
110 x 8

abs and calves

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

10/26

Flat bench
245 x 7+4+3

seated DB shoulder press
70's x 6+3+1

reverse grip bench
195 x 6+2+1

Pullups(wide)
BW+20 x 6,4,4,4,3

seated rows
155 x 6+3+2

standing DB curls
40's x 6+3+1

seated side laterals
20's x 6+3+2

reverse curls
75 x 6+3+2

dips(explosive)
BW x 14+6+3

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

back squats
345 x 6
345 x 4
345 x 3
345 x 3

jump squats
175 x 10
175 x 10
175 x 10

glute/ham raises
BW x 6
BW x 6
BW x 6

calves
barbell ab rollouts

got to use my buddies oly lifting shoes today. really cool, they have a raised heel and you just feel really solid and stable when you squat in them. but they cost like $90 and im not about that so i will stick to squatting barefoot or in my converse

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

10/28

incline bench
200 x 7+3+2

OHP
150 x 5+3+1

close grip bench
200 x 6+3+3

pullups(wide)
BW+17.5 x 6,6,6
chinups BW x 7,7

DB rows(standing)
95 x 7+5+5

BB curls
90 x 5+3+2

seated side laterals
20's x 7+4+2

dips(explosive)
BW x 14+6+4

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

10/29

front squats
255 x 6
255 x 6
255 x 5

hang cleans
175 x 7
175 x 7
175 x 5
165 x 6

bb hip thrusts
245 x 6
245 x 6

abs and calves

Im still just blasting. haven't taken a legitimate day off from the gym in about 2 months but thats why i keep the volume so low. i am making great progress so i see no reason to stop pushing myself. the 5 plate dead is for sure coming soon and so is the 4 plate squat. im in the zone

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

10/30

flat bench
245 x 7+4+2

seated OHP
150 x 5+3+1

DB OH tri ext
75 x 6+3+1

pullups(wide)
BW+17.5 x 5,5,5,5
chinups x 9,9

t-bar rows
3 plates x 5+3+2

standing db curls
40's x 7+3+1

seated side laterals
20's x 7+4+3

dips(explosive)
BW x 14+6+3

Jump rope HIIT for about 15 minutes

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"