NBSFighter's journal

OK, so I'm gonna follow the trend and start a journal.  No training today (except maybe cardio later), so this entry should be fairly short.  I've been bulking for a while, but I'm in the process of cutting down my calories to start a cut.  I'm targetting around 2500 cals at 193lb 16.7%bf.  I'm still trying to decide the ratios I'm gonna use, all I know for sure is I won't consume any direct carb sources after my 3rd meal (around 3 o'clock or so).

Current supps:
On 100% Whey
Muscle Milk --> ON 100% Casein
Superpump 250
SizeOn --> Creatine Mono

The arrows represent the supps that I'm changing for the cut.  The reason for the 2 I'm changing is because I'm trying to minimize all sugar intake possible.  Also, MM before bed would be 16g carbs which I feel is too much.  I'll post my diet for the day later on if I have time.

Wanted to post before bed...

All Working sets, in order of activities performed

Flat Bench
2X8X135
1X9X135
Could have done more.  Will add 5 or 10 lbs next workout

A2G Squat
3X8X155
Didn't do it first cause I had to wait for a power rack
Now my heart rate is up and I'm slightly out of breath

Pullups
3X5XBW
I suck at pullups

Seated DB OH press
2X8X80
1X6X80 --> failure, oops

Bent Over Rows
3X6X95
Shoulda done 85, bi's were dead from pullups

35 crunches

Decline Leg Raises
2X10

NOTE: Was gonna run, but felt kinda sick, and body temp. seemed high.  Hopefully I can do HIIT tomrrow evening.
NOTE: Strange order today, I usually do squat/dead first, then push, then pull, then ab/iso.



I started over at 135 when I switched from parallel to full squats, so that number should be going up pretty consistently.

full atg squats is a good call, i switched 2 weeks ago...its glorious isnt it?

just gotta not let the guys doing 300+ for 1/4-1/2 squats bother you at all haha
 
edit: figure out your cutting diet yet? im curious, im cutting a bit myself at the moment 

bulking/strength training

soon to begin bill starr's 5X5

current maxes: 
squats: 255
deadlifts: 300
bench: 185
oh press: 125
goals for jan 1:
squats: 300
deadlifts: 350
bench: 210
oh pressL 145 

Nah, I haven't figured it out, yet.  I don't know if I'll ever get around to planning it as specific as most people do.  My main focus is just limiting carbs to first few meals, and trying to hit around the 2500 cal mark.  I haven't started consistent cardio yet, either.  Once I am running regularly, I'll figure out the rest of my diet.  Should be some time this week.

Just got back from the gym.  Went straight from PE, where we did 15 minutes of running, which isn't much, but isn't the best idea for a pre workout warmup lol.  My lifts suffered for this.

Deadlift
1X8X135
3X8X185
Another lift I'm slowly increasing the weights cause I haven't been doing them very long.
I thought all that running meant I only needed 1 warmup set.  I was wrong...
This is the same weight I did last time.

Flat bench
1X15X95
2X8X135
1X7X135
Didn't hit failure, prob coulda gotten one more, but I was still worn out from running and didn't have a spotter so I played it safe.

Pullups
3X5XBW

Standing OH DB press
1X7X80
2X6X80
This lift def suffered.  I struggled to near failure just to get that.  I was expecting to do more.

Bent Over Rows
3X10X80
Woulda done seated cable rows, but I was in the room without that station

Decline situps
1X25
1X15

At this point I'm spent and glad it's over.  Now I get to spend the rest of my day/evening doing homework and hope I have time to make it to band practice.  Tuesdays make me hate life, and make me want to drop out of school, but I'll be alright...

Just got back from a brutal 3 hour lab.  Got my workout done during PE, rushed home for my post workout shake+meal all in one, then right to lab.  Man, I'm spent, but all of the week's work is behind me and I can relax.

I've decided to do flat bench at every workout. If I plateau pretty quickly, I'll change it up, but right now it is working for me, plus I'm seeing my chest continue to grow.

Another strange order today cause my class fills the weight room.  Even though no one used the power rack, I wanted to hit bench first so I wouldn't have to wait for it, and I had to test my lat pull 10RM.


Flat bench
1X15X95
3X9X135
Spotter had to help slightly with final rep in last set

Bicep Curl
1X10X60
Was gonna test this max, but lat pull was open so I switched.

Lat pulldown
1X10X140

Squat (finally...)
1X8X115
1X8X155 --> atg
1X8X175 --> parallel (explanation below)

OH BB Push Press
3X8X85
I was content with this

Bent Over BB rows
3X10X85
I think it's safe to put the 25's on next time lol
Just realized I've done this exercise 3x in a row.  Hopefully I'll remember to do cable rows next time.

Lat Pulldown
2X8X120
I was getting in a rush and this was the first thing that came to mind.

Decline Leg Raises
2X10


So the teacher saw me doing full squats and told me my form was great, but then proceeded to tell me how bad for my knees they are and said "I don't care what you do on your own time, but in here, just stick to parallel."  I guess she felt she would look bad if one of the other PE coaches came in and saw me doing full squats.  I told her how switching from parallel to full miraculously healed my sore knee, but she stuck by her opinion, and that's fine...it's a common opinion I guess.

Thursday - 30 min HIIT on treadmill
Friday - 30 min HIIT on treadmill
Saturday - 30 min outdoor jog (~2.8 miles)


Parallel Squats
1X8X95
1X8X135
2X8X175
Gonna try parallel again and see how my knee feels.  Too many people are telling me to avoid full squats, so I will avoid them until I can be better assured that they aren't harmful.

Flat BB bench
1X15X95
3X7X145
On 2nd set, spotter slightly helped me with the 7th rep, had a good 3-4 min rest and put up the last set, barely getting the 7th rep up.  But I did it unassisted.

Arnolds
3X8X70

Pullups
1X4XBW --> wide grip pronated
1X4XBW --> palms facing each other
1X4XBW --> wide grip pronated
Just trying out new grips, I really like the wide grip pullups, great lat workout.  I will start doing them more often

Decline Sit-ups tossing medicine ball
1X15Xyellow ball (can't remember weight)

Decline Leg Raises
1X8
Legs were hurting from last exercise

Bicep EZ Curls
2X10X60

18 minutes HIIT
Would have run longer, but the sun was shining right on me through the window, and I was so hot I had to stop.

Tuesday workout... had to do it after PE cardio, but it didn't affect me as much as I thought it would

15 minutes of running in PE, we were trying to reach 70% max heart rate, and I did pretty well staying right around there.  Ran 5.5 laps on a track that is 3.5 laps to a mile, which equals 1.57 miles @ 6.29 avg mph.  Heart rate was between 150-160 (based on a 6 second count).  I finished 4th or 5th of the ~25 people that showed up for class, and I know not all the people that beat me were going at 70%, so I felt pretty good.  If I wanted to, I could have beaten them all   Not to sound mean, but these people really help me feel above average both on the track and in the weight room lol.  Anyways, lifting afterwards...

Deadlift
1X8X115
1X8X155
3X8X195
Finished with ease, but I'm not gonna get ****y and start adding 20lbs per workout, gonna continue to take it slow.

Flat Bench
1X12X95
3X6X145
Didn't take as long a break as last time, stuck to 90 seconds between working sets.

Military DB press
1X7X70
2X6X70
It's definitely a harder lift when I don't use my legs lol

Pullups - supinated
3X5XBW

Standing bicep DB Curls
2X8X30's
Normally I wouldn't do bicep curls more than once a week, but I'm in the process of tweaking my workout.



My left forearm got a much better workout that my right during deads, and it made me realize I'm using the same grip every time I do deadlifts - left hand pronated right hand supinated.

*** NOTE TO SELF: REMEMBER TO CHANGE GRIP ON DEADLIFTS!!! ***

Just wanted to make a special post for this...

As of 1/22/08
Resting heart rate = 64 bpm

PE workout

Flat bench
1X15X95
1X10X135
1X10X145
1X9X145
For some reason I felt extra strong today, and it showed on the bench.

Leg Press
1X10X225
1X10X425
1X10X475

Military DB Press
1X10X35s
1X9X35s
1X7X35s

Pullups - supinated
3X6XBW
Oh yeah, added that 6th rep woot woot

One Arm Bent Over DB Rows
1X10X35s
2X10X40s

Hanging Leg Raises
1X10
This station sucks.  I remember why I quit doing these.
Went to the other weight room to do decline leg raises, but another PE class was starting so I couldn't.

Cardio
5 min 5mph warmup on treadmill
15 laps on indoor track in 21:20.. 6.5 laps to a mile, so 2.308 miles @ 6.49 mph (avg).  I had no means of getting my heart rate, but it felt like it was about 70-75% max.


Hopefully I remember to do my Sunday workout on Saturday because my band is gonna be playing at a battle of the bands on sunday.  I'm pretty pumped about it, and I really think we have a good chance at winning.

Workout from Saturday (from what I can remember)

Flat bench
1X15X95
1X8X135
3 sets of negatives.  I can't remember the weight (somewhere in the 205 area), but I do remember feeling a slight pain in my front delt/upper pec on the left side.  I skipped my shoulder exercise just to be safe.

Parallel Squat
1X8X95
1X8X135
1X8X175
1X8X185
Paid close attention to my form, making sure my knees didn't go past my toes.  Luckily I adapted pretty easily.

Pullups - wide grip pronated
3X4XBW

Seated cable rows
3X8X120
Ooh my biceps were bulging after this one.  Great natural pump.

Swiss ball crunches
1X20
Never done them before.  Just trying them out.

Decline Leg Raises
2X10
This without a doubt has been the most effective ab exercise I have ever done.  Really helps define that V-shape.  Once I lose some more weight, it'll be lookin nice

25 min HIIT on treadmill



Couldn't post until today because it was a very busy weekend.  Screwy diet because I ate out 3 or 4 times because I had no other option.  But it was all worth it because MY BAND WON THE BATTLE OF THE BANDS YESTERDAY!!!!  Now we've been entered into the finals in April!  It was a great day, albeit very busy.  Today has brought me back to the harsh reality of schoolwork and a clean diet lol.

PE cardio - 20 minutes running on the track.  Hit 15 laps right at 20 minutes (give or take 10 seconds).  So, assuming 15 laps - 2.308 miles in 20 minutes @ 6.923 mph average.  After running one more lap at the same pace before stopping, my heart rate was 160 based on a 6 second count.  I am getting in shape pretty fast.  Oh, and on top of that, I finished first!  No one ran more than I did.  Man, that felt good, especially considering I wasn't going all out.  We did a cool down on the elliptical, and then some ab work, so I considered it my ab work for the day - 35 crunches/15 leg raises/15 crunches superset.  Afterwards, on to the weight room...


Flat Bench
1X10X95
1X10X135
2X7X145

Arnolds
2X8X70
Power rack was open after my second set, so I rushed to it before someone else got it...

Deadlift - left sup right pro
1X10X135
1X8X185
2X8X205
My left forearm still seemed to feel more of a burn than my right

Pullups - supinated
3X6XBW

Bent Over BB Rows
1X6X95
2X6X85
Biceps got pummeled from pullups, so my row #s suffered

Standing Calf Raises (machine)
2X10X187.5
Man oh man, it's been a while since I did direct calf work.  I really felt the blood rush to my calves.

Flat Bench
1X12X95
1X10X135
2X8X145

Parallel Squats
1X10X115
1X8X155
1X8X185
1X8X195

Seated OH BB press
1X8X85
1X8X95
My left shoulder started hurting again, so I quit.  I hope I'm not injured...

Pullups - supinated
3X6XBW

Dips
1X6XBW
1X8XBW
My spotter slightly boosted me so I could get the 9th and 10th rep on the 2nd set, but I won't count those.

Standing EZ curls
2X10X60

Decline Leg Raises
2X15

I know, I know...not enough back work today, too much push, not enough pull, blah blah...

Cardio
15 laps on the indoor track in 20:27.  This time I got it to the second, so I know it is accurate.  The past measurements were somewhat ballpark.  Anyway, 15 laps = 2.308 miles in 20:27 makes an average speed of 6.77 mph.  Taking my heart rate IMMEDIATELY after stepping off the track showed somewhere slightly above 170.  I took it again 5 seconds later, and it was between 150-160.


I need to change up some things with my routine cause it's been pretty consistent for a few months.  I want to keep the full body workout, though.  I really enjoy it.  I considered an upper/lower split, but I don't know if I can consistently make it to the gym 4 days a week.  Regardless, I need more leg work outside of squats and deadlifts.  I also think this might be the end of my hitting flat bench 3x a week.  I think I'll bring it back to 2 and do something else on the third day.  I want to add cleans and SLDL.  If I think of the new routine, I will post it.

Parallel Squats
1X8X115
1X15X135
1X12X155
1X14X155
Stupid ipod shuffle was in my pocket and kept pinching me at the sticking point.  I kept forgetting to take it out.

Incline Bench
1X10X95
1X9X115
1X7X115
1X6X115

BB Push Press
2X8X85
1X8X95
I'm finally getting the hang of this.  I expect the weight to start going up.

Pullups - wide grip pronated
2X4XBW
1X5XBW

One Arm Cable Rows
1X10X42.5
2X10X50

30 minutes low intensity cardio on treadmill.  I ran at 6mph for most of the time.  Went a total of 2.85 miles in 30 minutes.

I was tired as hell from drinking last night.  I have no idea how I made it through the whole workout.

Ran too hard in PE, so this workout absolutely sucked.

10 minutes elliptical
20 minutes indoor track.  Ran 15 laps in 19:18 @ 7.18mph average.  Heart rate was pushing 180.

Flat Bench
1X10X95
1X10X135
1X8X145
1X5X145

Military DB Press
3X8X80

Pullups - supinated
3X6XBW

Lunges w/ DB
1X8X40s

Leg Press
1X10X425

I couldn't do any exercise at this point that didn't make me feel awful.  Today wasn't my day.  Hopefully I'll come back strong on Thursday.