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Journal - jrf0104

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  • Journal - jrf0104

    I think it is about time for me to start journal of accountability here at IM.

    I have been lifting on and off for the last 30 plus years. I started back in the gym consistently the first of this year after completing my Bachelor's.

    I have had good success with Yates' HIT over the years. I have managed to make it to a body weight of 256 at 5'11". Body fat estimated around 20 percent. (Optimistic)

    Switched to DC three way split in January of this year after doing my due diligence. This split suits my busy schedule.

    I have dropped 30 pounds since April with cardio, carb cut offs, and Skiploading.

    I am now ready to get back at it and make some gains.

    Limitations:
    Herniated disc at L5-S1 which required surgery in 1998. Unwilling to test it by doing anything which compresses my spine.
    Last edited by jrf0104; 10-04-2012, 11:47 AM. Reason: Added height

  • #2
    Current Supplements

    Whey Protein Powder
    Glucosamine / Chondroitin
    Multi Vitamin
    Glutamine
    BCAA
    Fish Oil
    Calcium / Magnesium / Zinc

    Daily macros
    P: 328g
    C: 100g
    F: 52g
    Last edited by jrf0104; 09-27-2012, 06:32 PM.

    Comment


    • #3
      Current DC Split

      A:
      Biceps
      Forearms
      Back width
      Back thickness
      (Stretches)

      B:
      Chest
      Shoulders
      Triceps
      (Stretches)

      C:
      Calves
      Hamstrings
      Quads
      (Stretches)
      Last edited by jrf0104; 01-28-2013, 03:51 PM. Reason: Corrected sequence

      Comment


      • #4
        Weight: 227 lbs (dry weight - empty stomach)

        Tuesday
        09-25-2012 @ 2115

        A1

        Hammer Decline BP* 230 x 16 RP => stretch
        Machine Military Press 80 x 25 RP => stretch
        EZ Curl Tricep Extensions 50 x 18 RP => stretch
        Abs Hanging Leg Raises BW x 20

        * Right shoulder pain
        Last edited by jrf0104; 09-27-2012, 06:22 PM.

        Comment


        • #5
          Wednesday
          09-26-2012 @ 2130

          B1

          Hammer Preacher Curls 60 x 20 RP
          DB Pinwheel Curls 30 x 12 SS => stretch
          Rack Chins BW x 17 RP
          DB Row-One Arm 100 x 8 SS 90 x 10 SS
          DB Shrugs 90 x 8 SS* => stretch

          *Done with DC tweak

          Thursday
          09-27-2012 @ 2115

          Just cardio today. Cutting back on the cardio by only doing 25 minutes versus the 45 minutes I have been doing the last 5 months.
          Last edited by jrf0104; 09-28-2012, 11:24 AM.

          Comment


          • #6
            Saturday
            09-29-2012 @ 1300

            C1
            Cybex Leg Press Calve Raises 230 x 14 SS
            Cybex Leg Curls 90 x 19 RP
            Leg Press 540 x 7 SS 450 x 21 WM => stretch

            Monday
            10-01-2012 @ 2045

            Cardo Recumbent Stationary Bike 25 minutes

            Tuesday
            10-02-2012 @ 2115

            A2
            Hammer Iso BP 160 x 18 RP => stretch
            Machine Military Press 100 x 18 RP
            Machine Lateral Raises 50 x 25 SS + 10 P => stretch
            Reclined Tricep Extensions (Skip's version) 70 x 24 RP => stretch
            Machine Crunches 70 x 21 SS

            Today
            10-03-2012 @ 1210

            B2
            EZ Curls-Medium Grip 75 x 20 RP
            DB Hammer Curls 27.5 x 14 SS => stretch
            Pull Down – Front 180 x 18 RP
            Hammer ISO Row 180 x 19 RP
            DB Shrugs 70 x 8 SS 100 x 8 SS => stretch
            Last edited by jrf0104; 10-04-2012, 11:34 AM.

            Comment


            • #7
              Friday
              12-28-2012 @ 1145

              24Hour Fitness - Carrollton, TX

              B3
              Hammer Incline BP 200 x 21 PR => stretch
              Hammer Iso Military Press 180 x 15 RP => stretch
              Smith RGBP 135 x 23 RP* => stretch

              * RT shoulder pain

              Comment


              • #8
                Nice Journal. Keep it up!
                "SET NO LIMITS"

                "When the knees hurt you just wrap tighter."-Skip

                2015 NPC Supplement Express:
                2014 NPC Sun City Regional:
                2013 NPC Sun City Classic:
                2010 NPC Virginia Grand Prix:
                2002 NPC Western Carolina:
                2002 NPC North Carolina State:

                Use Discount Code MMH353..

                Comment


                • #9
                  V1,

                  Thanks for stopping by. I am terrible about keeping this journal up to date.

                  Sunday
                  01-06-2013

                  Weight: 233.5 lbs (dry weight)

                  Adjusting my diet. Will add in roughly 50g more of carbs around my WO. Aiming to add 2-4 lbs of body weight per month.

                  Training days are DC on Wednesday, Thursday, Saturday, Sunday with cardio on Tuesday and Friday.

                  Tuesday
                  01-08-2013

                  Cardio: 20 minutes on elliptical.
                  Last edited by jrf0104; 01-08-2013, 06:31 PM.

                  Comment


                  • #10
                    It happens!! So your in Dallas right?
                    "SET NO LIMITS"

                    "When the knees hurt you just wrap tighter."-Skip

                    2015 NPC Supplement Express:
                    2014 NPC Sun City Regional:
                    2013 NPC Sun City Classic:
                    2010 NPC Virginia Grand Prix:
                    2002 NPC Western Carolina:
                    2002 NPC North Carolina State:

                    Use Discount Code MMH353..

                    Comment


                    • #11
                      Just roughly 30 miles Northeast of Dallas in Wylie, TX.

                      How is El Paso? I used to drive though there on the way home from Arizona when I was stationed in Yuma, AZ.

                      Yuma is a six pack of beer drive from Phoenix and two exits from Hell!
                      Last edited by jrf0104; 01-09-2013, 11:16 AM.

                      Comment


                      • #12
                        Current diet at 5' 11" weighing 233.5; body fat per three site skin fold measurement is 17%:

                        Meal 1:
                        45g Oatmeal (Dry)
                        6 Egg Whites
                        2 Whole Egg
                        1 tbsp EVOO
                        1 scoop Protein Powder

                        Meal 2:
                        3 scoops Protein Powder
                        1 tbsp Natural Peanut Butter

                        Meal 3:
                        2 cans Tuna
                        1/2 cup Pineapple
                        1/2 cup Cottage Cheese

                        Meal 4:
                        3 scoops Protein Powder
                        1 tbsp Natural Peanut Butter

                        Meal 5: POWO
                        50 g Maltodextrin
                        2 scoops Protein Powder
                        1 scoop Creatine

                        Meal 6:
                        8 oz Chicken
                        1 cup Veggies

                        Meal 7:
                        1 cup Low Fat Cottage Cheese
                        1/2 cup Pineapple

                        * Try to consume 1 gallon of water

                        Calculates out to be roughly 383p\185c\76f

                        Follow this daily, except I subtract the maltodextrin on non training days.

                        Adjusting my diet. Bumping up to 75g total of oatmeal. Aiming to add 2-4 lbs of body weight per month
                        Last edited by jrf0104; 01-17-2013, 11:05 AM. Reason: Adjusting diet macros

                        Comment


                        • #13
                          Wednesday
                          01-9-2013 @ 2100

                          24Hour Fitness

                          B2
                          Hammer ISO BP 185 x 13 PR plus 1 static => stretch
                          Machine Shoulder Press 110 x 15 RP plus 1 static => stretch
                          LF Machine Dips 150 x 25 RP plus 1 static => stretch
                          Abs Hanging LR BW x 21

                          ^ carbs (oatmeal) on meal 1 today. Will recheck BF in the next 2 to 3 weeks.
                          Last edited by jrf0104; 03-06-2013, 03:28 PM.

                          Comment


                          • #14
                            Friday
                            01-11-2013 @ 1200

                            24Hour Fitness

                            C2
                            Seated Calve Raises 90 x 12 SS => shake-out => 6 SS
                            Sumo Leg Press 6 pps x 27 RP
                            Leg Extensions 220 x 25 RP => stretch

                            Good WO. Legs fried!!
                            Last edited by jrf0104; 03-06-2013, 03:28 PM.

                            Comment


                            • #15
                              Saturday
                              01-12-2013 @ 1500

                              A3
                              Incline DB Curls 37.5 x 11 RP
                              Reverse Cable Curls 100 x 10 SS => stretch
                              Hammer Reverse Pull Down – 180 x 18 RP
                              Smith Row 225 x 6 SS 185 x 7 SS
                              BB Shrugs 235 x 8 SS => stretch
                              Hyper-extensions BW x 16 SS

                              Comment

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