Dave and Jman 2

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davidjr74

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Other Journal is getting too old and long so heres a new one. Heres my recap:

-Football season is over
-Gonna cut to 8-10% bodyfat. So I wanna lose 20 pounds and get to around 6'1 165 pounds. Then I'll clean bulk
-I stand at 6'1 188 pounds for starting pics.




Now that I don't have to worry about keeping weight for football- I can finnally lose this fat. Either I'll be ripped at 165 pounds or just look real skinny. Either way I'll be happy with it and can't wait to get down there.

As for my workout- I will mix 5x5 Program, CrossTraining (especially high rep deadlifts), and Cardio.
 
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Ok Recap.

went for 17% bf at 161
bench 185 (max)
fullsquat 205x4

to

15% bf at 155
bench 200 (max)
fullsquat 215x5

i want to be able to do handstand pushups, and i figure that'll be easier if I just weighed less, so that's the goal.


waterbury's velocity workout till december

how do you post pictures right into the text?
 
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First Workout

For pictures use the image tags



Today was my first complete workout in a long time! It felt good. I am gonna look for slow linear progression over a long period of time.

Squat
135x5
135x5
135x5
135x5
135x5

Wide Grip LatPulldown
100x5
130x5
130x5
100x5
100x5

Chinup
1

Bench Press
135x5
135x5
135x5
135x5
135x5

Shrugs
135x10
135x10
135x10

Every week I'm gonna add 5 pounds. This workout will be done 3 times a week on non-consecutive days. I'm planning to workout Sunday/Tuesday/Thursday. And throw in cardio whenever I can. My diet has been great so far.
 
My body is dead lol. I am still sore from that workout. So I'm gonna wait till Thursday to workout again. Its like I never worked out before!

I can barely walk.
 
First day (sunday) was a good lift on velocity workout. Hit my knee on the 45 for deadlift though, so i dind't do any lower on tuesday. I should be already for DB RDL tomorrow. I'll let you know how it goes.
 
Some good news! My first week of cutting is sucessful. I lost 5.6 pounds. I worked out only once last week and my diet was not that good. But I still was in a calorie deficit and I just started my cut so probably lost good amount of extra water weight as well because I'm drinking lots of water.
 
NBS 4life said:
So what are you going to do for resistance training?
Click to expand...

Lift at a friends house. My school just got a weight lifting class as well so I'll try to get that also for the second semester of school. But the second semester doesn't start till January.

My workout today:

Bench Press
125x10
125x10
125x10 (3 reps assisted)

1 Arm military Press
30 pounds, 1 set of 10 for each arm.

Side Lateral Raises
10 pounds, 1 set of 10 for each arm.

Front Lateral Raises
10 pounds, 1 set of 10 for each arm

Bent Over Rows
95x10
95x10
95x10 (last 3 reps jumped)

Bicep Curls
35x10
35x7

Notes
-Have to find a way to workout the legs somehow....my friends dumbells only go up to 30 pounds and I can't squat because the room is too small. I'm thinking single leg squats or bulgarian squats for a while. Didn't think of that when I was over there :/. Changed grip on Rows to underhand and I stand upright. Also on bench press I changed my grip to elbows out. I'm lifting like a bodybuilder now. Will change up workout alot.

Post workout meal
-1 scoop of whey protein in 16 ounces of water
-2 cups of milk
-Apple
 
Yesterdays workout- chest shoulders triceps

Bench Press
135x8
140x6
145x4
150x2

Pushups
25 pound plate x 10
25 pound plate x 8
25 pound plate x 6

Side lateral raises
10x10
10x10
10x10

Tricep Dips
bodyweight x 10

Todays Workout- Back Biceps

Chinups
bodyweight x 2
bodyweight x 2
bodyweight x 1
bodyweight x 1

Single-Arm Rows
30x20
30x20
30x20

Standing Bicep Curls
35x10
35x10
35x10

Incline Bicep Curls
15x10
20x10
20x10

Standing Death Curls
20xtill failure
15xtill failure
10xtill failure
8xtill failure
3xtill failure

Notes
-pretty good workouts. I'm leaning towards endurance now as I am thinking about joining the military so I gotta get the pushups and chinups up. My biceps, for some reasons, I felt like they needed to be killed so I did. I don't think I'll be able to lift my arms tommorow.
 
Legs/Abs

Didn't have access to weights so I did what I could.

Ab Circuit
10 bicycle crunches
10 regular crunches
10 lying leg scissors (you extend legs to side, then bring them in lying on your back)
Planks for 10 seconds

Did 4 sets of these. On the last set I did planks to failure. My abs felt the burn

Bulgarian Split Squats
bodyweight 3x10

Did some bodyweight lunges and a little bit of cardio. Thats about it.

Notes
-Weigh-in is tommorow. My goal is a loss of 2 pounds so hopefully I will be 181 pounds.

This is my current split:
Day 1: Chest/Shoulders/Triceps
Day 2: Back/Biceps
Day 3: Legs/Abs

It easy to change up the variety as well ;) I'm liking this workout so far.

I'm testing myself with relative bodystrength- so I am leaning towards endurance. I want to improve my pushups (current PR 40), Chinups (current PR is 12 though my chinups are low now since I haven't done them in a while, and Situps in 1 minute (think I'm at 48).
 
Started lifting again today, shoulder felt fine.

Sorry jman, more **** has come up and I won't be able to put as much time into this thread as I had hoped. I'll let you know how it goes though.
 
Danger_Dave said:
Started lifting again today, shoulder felt fine.

Sorry jman, more **** has come up and I won't be able to put as much time into this thread as I had hoped. I'll let you know how it goes though.
Click to expand...

Good to hear. College sounds busy it seems.

Today I remembered a few basics.
1.) Work out your weakness first. Today was Chest, Shoulders, Triceps day. Triceps are my weakeast link but there too small of a muscle to work first. So I worked my shoulders first. My military press is gonna be my main priority because my Bench Press will not go up unless I increase my shoulder strength.

Chest/Shoulders/Triceps

BB Military Press
50x15
60x12
70x9
80x6

DB Lateral Raises
10'sx10
10'sx8, fail, 8'sx2
8'sx10

Pushups
bw x 15
bw x 7, fail, assisted bw x 8
assisted bw x 15

DB Flies
8's x 10
10's x 10
15's x 10
20's x 10

Close-Grip BB
95x8
95x8
95x6, fail

Skull Crushers
35x12
45x10
55x3, fail

Notes
- These all my goals since I haven't really established them:
  • #1 Look Good- so get bf% down to 8%
  • #2 Get to 100 Pushups
  • #3 get to 25 chinups
  • #4 Increase cardio endurance alot
  • Get biceps to 14", sick of 13"
 
Back, Biceps

Chinups
3
3
2

Inverted Rows
45x15
65x12
85x9
105x4, fail, cheated 2 more

Dumbbell Rows
30's x 8
30's x 8
30's x 8

Upright Rows
55x8
55x8

Shrugs
55x15 (right after upgright row set)

Bicep Curls
40x8
45x6
50x4

Notes
-Need to get back to Deadlifts as my main back work. I'll just have to control the weight alot as to not mess up my friends floor.
-Chinups are progressing. My triceps are really sore from yesterday so that hindered me a little bit.
 
Got really bad Tricep DOMS......

I decided to not splurge over ThanksGiving break and to keep cutting and not give in. I'll just have Turkey or something.

As you see from my Sig I didn't update my weight- that is because I didn't check my weight last Sunday. I'll check my weight this Sunday Morning and see what I got. My goal is -2 a week. So hopefully I'll be 179 pounds this Sunday Morning! ;)
 
Ran a few miles last night and ran a few miles this afternoon.

Diet still perfect- I'm trying to keep up the fats and protein and low carbs so this is what I have eaten so far:

Meal 1:
4 Eggs
5 slices of bacon

(0 carbs)

Meal 2:
Brocolli (beforeI went for my run)

(probably like 15-20 carbs)

Meal 3:
Whey Protein

(like 2 carbs)

Later I plan on eating LOTS of turkey (might split it up in 2 meals) and eat some cheese.
 
I'm looking alot into KETO and thinking about doing it. Yesterday the only carbs I had were from Brocolli so I have already gone one day with barely any carbs.

Just need to find some fats though. Might have to go out and buy some peanuts or almonds or something.

Also keeping up my running- I have jogged the past 2 days which has helped alot on my cut. Looking thinner this morning. Can't wait to check my weight Sunday.
 
Yesterdays workout

Deadlift
135x5
185x5
225x5
225x5
225x5
225x5

Bench Press
135x4
140x4
145x4
150x4
155x4
160x4
165x4

Dumbbell Shrugs superset with Stiff Leg Deadlift (no rest in between supersets)
30's x 10
30's x 10
30's x 10

Notes
-Felt so good to Deadlift again. I woke up this morning with my back completely trashed- it was awesome. I love being sore in the back because thats a really hard spot to get sore in. I need to work up to my old strength, however, I used to get to 245 for 5x5.
-My hamstrings are also gone as well.

Todays Notes
Today was my weigh in day and I weighed in at 180.6. I was hoping so bad to break into the 170's. But hey- this is slow fat loss which is good. I lost 2.4 pounds the past 2 weeks which means -1.2 pounds a week. Although slow...I guess its for the best. So I have lost 8 pounds so far.
 
nice man i read the whole log.

good job getting back to deadlifting and stuf. just keep squatting too!

are you doing a super low carb diet?
thats kinda what i did. ate less bread, ate more more more veggies.
i only cut 1 time in my life lol and i remember how i looked before and after. i lost 12 lbs and looked ripped after at 150.
you are going to look real good after losing 20 lbs man just keep lifting so you dont lose muscle and keep loyal to the diet.

ps: eat as many veggies as you want basically, they help wayyyy more than they give carbs. especially brocolli; its real hard to eat 20 carbs of it because it has a lot of fiber, which cancels out its net carbs by a lot.
 
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