Journal Entry 272 – Higher Reps

Workouts:

Bench is still hanging in the 200’s for between 5-8 reps. I seem to be stronger at the end of the week for whatever reason so I may move this workout to that day. Weighted chinups are also still sitting at the same with 30lbs for 6-10 reps. My lighter days though have all been progressing in strength. I like to keep the reps around 12-15 for these movements. I have also been using much higher reps with arms instead of the heavier reps I have done in the past. That being said I still like this split a lot and have stuck to it longer than almost any workout I can remember. 3 moves a day for 3 sets. Done.

As for cardio, I did 2 sessions this week on Tuesday and Thursday. I also played tennis yesterday and will play again today. I’m also getting pretty tan playing tennis every week, which is an added bonus.

Eating:

Macros this week are 133 / 260 (48) / 66 – Protein /Carbs (Fiber) / Fat and Calories at 2100. I must admit though, that these numbers are what was tracked and I probably ate much more than this amount. Nothing exciting with dieting though. I have decided to stop eating all pork/pig products. Not that I really ate that much before. After seeing some documentaries and realizing that pigs have very similar qualities to humans, I feel really bad what this industry as turned into. It’s disgusting and it doesn’t need to be that way. I’m also cutting back on the red meat too, but I still eat dairy and will continue to eat poultry. Another nasty industry, but I just can’t see myself realistically not eating anything, but fish. Especially with all the nasty toxins fish can hold. Not saying I’m turning into a vegetarian, but the livestock industry is disgusting and cruel to top it off. I’m by no means turning into an organic hippie, but some of this stuff just comes from a natural human emotion of caring for other creatures and I don’t want to be a part of this industry. Especially pigs, because they kind of remind of my dog bandit without hair. 🙂 I mean the Chinese eat dogs and think nothing of it. This s$it needs to stop.

Life:

Really considering a new laptop. My laptop now is still good, but it tends to freeze up a lot and is very slow when booting applications. It’s also 3.5 year old, so I’m really tempted to buy a new one.

Finished Berserk season 2. Gory show, but really awesome. I was even thinking about buying the video game, but it looks a little repetitive.

Sarah and I had our first premarital counseling session. It was actually interesting in some ways, just to talk about certain aspects of your relationship. We seem to be very close though in almost every way. 😉

Journal Entry 271 – Another Week

Another week in the books. We had spirit week at work, which was a lot of fun. Basically, we had 6 teams of 10 people each and had 4 events each day of the week. The team with the most points won. My team lost, but we had a pretty epic tug of war to finish off the events. We basically were at a dead standstill for a good minute to a minute and half of just pulling as hard as you could. The other team was probably twice are size, so it was a pretty epic matchup. My team went 3-2, but lost overall. Still the most fun event by far. Doing weighted chin-ups and biceps beforehand was probably not the best idea, but it really didn’t affect me that much. My biggest problem was my damn shoes that were extremely flat on the bottom so I couldn’t dig in. I don’t have cleats anymore and all of my shoes are “gym training” shoes. If I had a stronger grip with better shoes, I would have been much better off.

This week in training, I was able to increase my INC DB BENCH up to the 75s. I got 70s for 12, 12, 11 so I’m going to bump it up next week. CHINS were about the same and so was BARBELL BENCH. My accessories went up though. I’m also doing LATERAL RAISES  for my main shoulder move and I’m already close to bumping those up to 25’s for 3 sets of 12 reps. It will probably be awhile before I eclipse that mark though. Cardio was done 3 times this week and I will probably stick to tennis and bodyweight exercises this weekend. Not a formal bodyweight workout, but just spread through the day.

Due to time demands with my field day events this week, I started eating apples for breakfast a couple days this week. My energy was nothing short of amazing all day. I think this is due to liver glycogen that my protein pudding does not fill up, but even in the gym, I felt very very good. I basically sliced up 3 small apples, put in a bag, and threw in some Splenda and cinnamon. Very delicious. I also dipped them in some JIF to go peanut butter. It’s also a tremendous amount of volume for the calories it provides.

This week was a little lower in calories at 2000 on average over the week. Macros were 132 protein / 231 carbs / 54 fat / 45 fiber. My weight was down a little this week at 177.5 lbs. Monday I was really busy and underate unintentionally. I wasn’t really hungry the whole day though, so it didn’t really matter to much to me. Friday was kind of similar to Monday, but I ate a huge Chipotle bowl with extra pinto beans since I hadn’t really eaten much the whole day.

Random: Forgot to mention this last week, but Nadal dominated Wawrinka in the French Open in straight sets. BEAST. Also, I’ve been watching Berserk recently. It’s a Dark Anime show that is really really good. I always really liked Japanese style anime shows for whatever reason. I think they just make better shows than we do.

Journal Entry 270 – Short One

Another week in the books.  I had a really good time at the company party but was pretty out of it on Sunday. I also spent a large part of the weekend getting maintenance done on my SUV. What started as a tire alignment and oil change, ended as a new battery and 4 new tires. Still only cost around $600 total for what I had done to it. Not bad at all and I don’t have to worry about those things for awhile. Three of my tires were absolutes garbage. If I had hit a sheet of ice, I would have gone sliding because there was zero tread on my tires. I also learned a useful tip about AWD cars and that is that all four tires need to be the exact same tire or the alignment gets really thrown off. Getting air in your tires every month will also help prolong the life of your tires as well as tire rotations every oil change.

Nothing special in terms of working out this week. Cardio was done a couple times during the week and I played tennis on the weekend. All lifts were about the same this week, expect I was able to bump up DB INC PRESS to 70lbs for 3 sets of 12 reps instead of the 65’s I was using earlier. I also gassed out fast on BB BENCH PRESS and on my third set I got a whopping 3 reps. This was also on Monday, so I was still recovering from the weekend. Diet this week was around 2300 calories on average. Carbs 270 grams / Protein 140 grams / Fat 70 grams.

Journal Entry 262 – Shoulder Strain / Organizing My Plan

The routine I wrote about last week is no bueno. My left shoulder into my chest has a slight pain when I start benching now and I’m not sure exactly what it is, but common sense tells me that if I continue to keep on with it, it will be an injury waiting to happen. After really taking a hard look at my routine, I really started to question where the rationale came from. Sometimes I get ideas that I think would work well and in reality, tfall flat very quickly. After going back to the drawing board, I’m going to do a 4 day push / pull workout loosely based on Lyle McDonald’s (the man) hypertrophy workout. This looks really good on paper and also allows me much more rest time.

The one thing I really didn’t like about the workout I made was repeating the same workouts that often. Talk about boring. Again this is something I should have seen coming but didn’t. I was so focused on how to get as much benching as possible in my routine, it was as if logic flew out the window. Anyway, I have two push workout and two pull workouts and each will be slightly different. Shoulders will also be added back into the workout (direct shoulder movements).

My plan for cardio is to do 2 days on the weekend with some abs on either Saturday or Sunday. I will then probably to cardio only on Wednesday (rest day from lifting) and take Monday, Tuesday, Thursday, Friday off. Lifting will be prioritized on these days.

I kind of delved back into some reading this week about various diets, splits, rest periods, weight fluctuations, etc… After getting a large headache from the contradictory information ;), I tended to see a few things I still agree with and think is very important to your success without these things taking over your life.

  • Progressive overload is far more important than how frequently you train, how many sets or volume you have in your workout, or what kind of split you have.
  • Protein has numerous benefits and can be increased to very high amounts without fat storage. People that gain fat easier can use this to your advantage when bulking, but it is not the only macro you should eat. Higher protein diets may have additional fat loss benefits when recomping.
  • Carbs are highly individual and may or may not be hugely necessary for the diet. All sources are broken down to the same end product (sugar) and most people get better results with moderate amounts (compared to either very low or very high) especially in the long term.
  • Fat – some is good, more is probably not better.
  • Bulking is highly unnecessary and so is cutting for that matter. Eat enough (varies drastically) to progressively overload your muscles and you will gain muscle and may even lose fat if your calories and training are adequate.
  • Lyle McDonald is the man. He has really interesting podcasts and basically knows everything. Every time I found myself listening too much to the opinion of others, I usually return back to him.
  • Protein synthesis varies based on training status (Beginner, Intermediate, Advanced). For intermediates, protein synthesis is heightened for 24 hours and slowly returns to baseline after 48 hours. Structuring training to ride these waves is very important for progression.
  • I think undereating (mainly referring to PSMF) on rest days is a pretty dumb strategy. I never liked it and never worked for me. I think consistent eating no matter what day it is very beneficial for progress. I think PSMF style days can be very effective, but mainly if they are used after a day or two of overeating. So it is more or less used for balancing things out.
  • Personally, I noticed that starting and ending my day with a high protein, but lower calorie meal is a very good strategy. It’s very good for energy purposes, staying lean, decreasing hunger and feeling good in the gym. Once I have these two bedrocks in place, lunch and dinner become highly variable. I also like eating at least one high-quality protein bar (almost always a Quest Bar) during the day. This gets me 3 protein servings of very high-quality protein and then I don’t have to stress too much about getting a ton of protein at lunch and dinner.
    • If I had to pick an ideal eating strategy for myself based on current research, it would be to regularly eat not intermittent fast, by eating a high protein breakfast (300 calories), a small lunch (4-500 calories), a large dinner (600-1000 calories) and a high protein dessert (150-200 calories).

Journal Entry 261 – Fullbody Again

Workout:

  • Saturday – 20 minutes of cardio / Shoulders and traps
  • Sunday – 30 minutes of cardio
  • Monday – 30 minutes of cardio / Chest and Tris
  • Tuesday – 30 minutes of cardio / Back and Bis
  • Wednesday – 30 minutes of cardio / Bodyweight exercises
  • Thursday – no cardio / Full body
  • Friday – 30 minutes of cardio / Full Body

Diet

  • Protein Pudding or Oatmeal
  • Popchips
  • Quest Bar
  • Chipotle, Panda Express or something homemade
  • Protein Pudding or Greek Yogurt with protein mixed in

So I think it is time to change a few things up. My workout will be changed to a fullbody approach done every day.  I will have two different workouts (A and B) and rotate these every other day. I plan on taking away all direct shoulder exercises for the time being. After doing some research I think they are a waste of time. They also slow me up in the gym on my lunch break and I have been a little late getting back to work. The main reason is I want a bigger bench and direct shoulder days and exercises just make my bench weaker overall.

Workout A

  • BB bench press 3×6-8 reps
  • Tbar Rows 3×10-12 reps
  • Close grip chin-ups 3xmax
  • Ez skulls 3×10-12

Workout B

  • Chinups 3×6-8 reps
  • Inc DB Press 3×10-12 reps
  • Dips 3xmax
  • EZ curl 3×10-12 reps

These are my two workouts that I will switch between every day. Arms are highly variable and can change daily. The first exercises of each workout will not change and neither will the accessories for the time being.

I do a lot of cardio every week, which is why no heavy legs are being done. Cardio is always done in the morning and lifting in the afternoon.

I’m going to bump up my calories as well to try and get my bench rolling. Progressive overload is the main driver of this workout as well as increased frequency.

Journal Entry 260 – Aldi / Weight Cut

Weekly Routine

Workout:

  • Sunday – Cardio 30 minutes / Abs
  • Monday – Cardio 30 minutes / Chest and Tris
  • Tuesday – Cardio 30 minutes / Back and Bis
  • Wednesday – Cardio 30 minutes / Shoulders and Traps
  • Thursday – No Cardio / Chest and Tris
  • Friday – Cardio 30 minutes / Back and Bis
  • Saturday (Today) – Cardio 20-30 minutes / Shoulders and Traps

Diet: (Calories Low: 16-1800)

  • Protein Pudding with berries and Coffee
  • Popchips 3-4 servings and 1 Quest Bar
  • Ton of veggies, lean meat, low calorie toast
  • Protein Pudding with berries

Last weekend my brother visited and it was a big eating weekend. Restaurant eating and full on buffets at my house. My weight ballooned to 187lbs on Monday morning and I was noticeably bloated/fat looking. I decided to do a mini-cut and take that bloat off. I stayed around 16-1800 calories a day and got down to about 179lbs. In the past, this was my normal intake, but I haven’t gone that low in calories in awhile. Especially 5 days in a row, maybe went that low on occasion. So, took off roughly 8lbs of bloat (mostly water, but some fat). My energy was good all week til Friday, which I felt really run down. Basically felt like I got hit by a train. So got some extra sleep Friday night and feel much better right now. I plan on eating around maintenance today and then will likely cut the following week too. After I assess where I am at the end of next week, I will most likely bump up my calories back to maintenance.

No Pr’s were set this week, but wasn’t really expecting it either. My lifts didn’t go down, though. I got a feeling 195lbs on my bench is going to be a sticking point for me that only big eating will take care of. Really enjoying the cardio, though. I could easily go more than 30 minutes, but I’m really trying to moderate myself so that I don’t burn out and get tired of it. 3o minutes is a sweet spot, where you can get almost of all the benefits with none of the downsides. Also, cardio is done in the morning and my lifting is done in the afternoon, so they don’t interfere with each other.

There is a new Aldi built very close to my apartment. This place is a grocery wonderland. It’s like Costco, but you don’t have to buy in bulk. You can literally stack your grocery cart with food (mainly whole foods) and pay like $50. Seriously, it’s really awesome. Probably cheaper than Walmart and the quality is much better. I can’t get everything I need from there, but all of my whole foods (frozen veggies, fresh veggies, fruit, yogurt, meat) I get from here. Saves a lot of money.

Journal Entry 258 – Grind Update

Another week in the books. Very similar to last week in terms of diet and nutrition.

Weekly Routine:

  • Sunday – Cardio Only 4 miles
  • Monday – Chest and Tris
  • Tuesday – Morning Cardio / Back and Bis
  • Wednesday – Shoulders
  • Thursday – Morning Cardio / Chest and Tris (PR hit)
  • Friday – Back and Bis
  • Saturday – CaOnly ONly – 5 miles

I hit a PR on Thursday with Bench at 190lbs for 8, 7, 7 reps. This estimates my one rep max at 240lbs. Not bad. Chinups have increased to 35lbs between my feet for roughly 5 reps a set. Shoulder press is about 120lbs for around 8, 6, 6 reps.

Diet has been very similar to last week as well. More or less 5 days a week it looks like this:

  • Oatmeal with PB
  • Popchips
  • Protein bar of some sort
  • Varies Daily
  • Protein Pudding

There is no huge focus on protein in this diet. Mainly more of a focus on carbs. Fats are always incidental, but adequate. This is by no means a low-fat diet.

Average Weight is around 182lbs.

 

Journal Entry 257 – Carbs

Another week in the books. Strength levels more or less on par with last week. Nothing really gained or lost. I cut back cardio a little this week to see if it would help my strength gains and it did not. I may add in some depletion workouts this weekend just for fun and variety in my routine. Probably like 5 sets of 15 reps with one exercise per muscle group on both Saturday and Sunday.

I have really been pushing the carbs high as of recently. I want to see its effects on my mood, energy, motivation, strength levels, etc… So far it’s been pretty good in terms of everything except strength levels. Not that strength has gone down, but it hasn’t increased either. Funny enough as my carbs go up, so does dietary fat intake. Protein has really been going down. In my current eating schedule, most of my protein is at the end of the day before bed. I have noticed some pretty interesting effects in terms of bloating with the extra carbs. Bloating has been greatly reduced, especially at night. I used to go to bed looking like buddha some nights and would wake up with a flat stomach. Now I go to bed with a flat stomach and wake up the same way. I noticed better energy during the day and the ability to go longer without food. My appetite has gone way up though with more carbs. To be really satisfied after a meal, I need to put down a good 700-1000 calories a meal. The small 400 – 500 calories meals just don’t do it. Even though my appetite has increased, my cravings for “cheat” style food has gone way down. I used to really look forward to the weekend to put down some cheat food, but not really anymore. I mean I still look forward to it, but it feels like any other day in terms of food.

Weekly Routine: (workout)

  • Sunday (last) – Cardio Only – 5 miles
  • Monday – Chest/Tris
  • Tuesday – Back/Bis
  • Wednesday – Shoulders
  • Thursday – Chest/Tris
  • Friday – Back/Bis
  • Saturday (today)- Depletion workout

Still benching around 190lbs (touching chest to full lockout) for about Repsx8 7 6. Chins are 30lbs (full range of motion) reps x 8, 6, 5. Had to switch to DB shoulders for 55lbs for reps x 8, 7, 6.

Weekly Routine (diet)

  • Oatmeal 2-3 packs (made with Cashew milk), 1/2 tbsp peanut butter, 1/3 scoop protein powder, coffee
  • Popchips (whole bag 5 servings)
  • Quest bar
  • Dinner – Varies, but a large balanced meal. I noticed the more balanced this meal is the more satisfying from a mental and physical standpoint.
  • Dessert – Banana ice cream or Protein Pudding

Average Calories 2400 / Carbs 300g (fiber 40g) / Protein 140g / Fat 70g

My weight is around 182lbs at the moment. It spiked to 185lbs after a big cardio and big eating day. It then dropped to 180lbs after a lighter eating day on Monday.

Journal Entry 255 – Grinding

Pretty basic week in terms of nutrition and exercise. I did zero cardio in the mornings and lifted every day during lunch. Strength marginally increased most days. There is one small change I want to make to my current routine, but other than that I have been really enjoying it. I still may add a few more cardio days in the routine, but for now I’m just keeping it to the weekend. I also have a stiff neck, which I think I may have tweaked on shrugs, but not sure. It’s really annoying though and affected my lifts on Friday.

Current Routine:

  • Monday – Chest / Tris
  • Tuesday – Back / Bis
  • Wednesday – Shoulders/Traps
  • Thursday – Chest/Tris
  • Friday – Back/ Bis
  • Saturday and Sunday – Cardio

I want to make Thursday a rest / cardio day and Saturday a back/bis day. I feel like I need the extra rest between Shoulders and Chest.

Current diet is basically:

  • Meal 1 – Coffee and Protein Pudding
  • Lift
  • Meal 2 – Bag of Popchips and a Quest Bar
  • Meal 3 – Chipotle, Panda Express, Kickback Jacks (Basically whatever)
  • Meal 4 – Protein Brownie (protein pudding with baking powder and nuked for 30 seconds)

Overall pretty consistent and now I’m just more or less grinding. 😉

Journal Entry 250 – Holiday Break

My first post in almost 3 weeks due to the Holidays. I’m also going to Chicago this weekend and then driving to the Packers vs Giants game on Sunday for the playoffs. My brother is a Packers fan and I’m a Giants fan, so the game should be very interesting. I have a feeling it will be very close. The temperature should be about 5 degrees, so I can’t wait for that. (sarcasm)

These past few weeks have featured a LOT of overeating on all kinds of crappy food. I’m almost glad the hectic holiday season is over, so I can get back on track and ditch some of the excess weight I have accumulated. I have what I consider to be a very good plan going forward and it’s the most organized I have been in terms of routine in about a year. I really wanted to create something that was basic and very simple in terms of programming.

My plan is as follows:

  • Monday – Chest/ Tri
  • Tuesday – Back/ Bi
  • Wednesday – Shoulders/Traps – AM Cardio
  • Thursday – Legs/Abs
  • Friday – Arms
  • Saturday – Cardio – Abs
  • Sunday – Cardio –  Abs

This is the basic layout. I will lift every weekday on my lunch break. I have been doing this for 2 weeks and really enjoying it. I drive to the gym and change (10 minutes), lift for 40 minutes then change and head back to work (10 minutes) and get done easily in an hour. By lifting with only two muscles I can easily finish in 40 minutes. I also do no cardio before to minimize sweating, so that I do not need a shower. I do not want to get rid of all cardio though and plan to do it 3 times a week for at least 30 minutes. During the week I plan to do it once on Wednesday in the morning and 2 times over the weekend, when I’m resting from lifting weights. I’m really looking forward to this setup and I honestly plan on keeping it for the entire year. And yes it’s a Bro split, but many use these with great success contrary to new research saying it’s very ineffective. Anecdotal evidence shows otherwise.

My goal this year is very simple; keep getting stronger with key lifts and keep my routine simple and consistent. I want to gain muscle and keep fat gains low consistently throughout the year.

As for nutrition, I plan to monitor gym performance and go from there. I do plan on eating less protein this year, because I think I always overdo it, but other than that my diet will be very balanced overall and not excessively high or low in calories. It will also include a lot of vegetables.

I also plan on maintaining consistent supplementation this year:

  • 3g of fish oil per day
  • 5000IU Vitamin D
  • 5g Creatine Monohydrate
  • Animal joint supplement (as needed)