5/2/14
Back/delts/abs/cardio

- Made my own high protein pudding and it tastes especially good with nuts. It's great before sleep because I use the slow digesting protein by MHP.

Macros:
358 calories
10g fats
11g carbs
5g fiber
56g protein

- It was a rough day because I only had a protein shake after waking up and rushing to the gym then protein bar following after driving to police training. They kept us there to about 11/midnight with no breaks so had no opportunity to eat. I was pretty light headed throughout the whole day but came home and ate 1700 calories then went to sleep. lol @ people who say do not eat much before sleep.

Pendlay rows (70% power)
135x3 x3
145x3 x2
155x3

Lat pulldowns:
140x20
160x12
160x10

DB rows:
85x15 x3

One arm iso lateral row:
90x15
80x15 x2

Pull ups:
x12
x10 x2

BB OHP:
95x8
95x10
95x8

Upright row:
60x15
70x12 x2

Side lateral raises:
25x15 x3

Cardio:
Outside steady cardio- 22 min 2.20 miles (258 cals burnt)

Macros:
2,453 calories
54g fats
292g carbs
32g fiber
228g protein

Week X Macros:

Off days-
2,425 calories
65g fats
200g carbs
260g protein

Training days-
2,615 calories
55g fats
300g carbs
230g protein

High day-
3,015 calories
55g fats
400g carbs
230g protein

5/4/14
Lower body hypertrophy

Weight: 166.6 lbs

- Hip flexors were a mess today, they were so stiff so just stretched a ton and skipped over squats.

- Have a comparison photo (last year/this year).... Yeah, not much gainz were made. The life of a natty. Good news is that my cut isn't done yet. This is likely going to be my last month of cutting so hoping for the best.

RDL:
45x12 x3

Hack squat narrow stance:
140x12
140x10 x2

Leg press:
140x12 x2

Leg extensions:
130x20 x3

Lying leg curls:
110x15
125x12

Seated leg curls:
110x15
90x15

Standing calf raises:
230x20
270x15 x3

Macros:
2,553 calories
52g fats
302g carbs
34g fiber
235g protein

Forgot to post the photo, dunno if I gained any LBM but I personally would say 1-2 lbs.

last year

5/5/14
Upper body power

Weight: 165.8

Pendlay rows:
135x10
155x8
185x5 x3

One arm iso rows:
115x12
125x8 x2

Pull ups:
25x15
35x8
35x10

BB flat bench:
135x10
185x5
205x3
215x3 x2
205x5

BB incline bench:
155x5
165x5 x2
165x6

BB seated OHP:
115x9
115x8

Incline curls:
30x10 x3

DB extensions:
70x8
65x10

Close grip bench:
135x10
135x8
135x10

Cardio:
Outside steady run 21 mins (244 calories)

Do you ever work on posing? YouTube is a pretty good resource and since you're at the levels where gains are not going to be huge it's probably worth spending a tiny bit of time on.

I'd be lying if I said I thought you looked different in either picture. The biggest change is definitely your ability to correctly balance warm and cool tones.

Pretty good either way though so who gives a F, you win bro games over you're just cruising in first place now.

So based on the last year of no (apparent) progress do you think the goals prescribed in your log title (180 lbs/10%BF) are still reasonable (naturally)?

I don't but I will definitely start. Very good point. I wanted to compete by the end of this year but no way I'll be ready in time. Really sucks and I'm disappointed.

I do think I had some progress maybe like 1-2 LBM. This is a very aggressive goal but seems more like a lifetime goal now. That weight and body fat for someone 5'9" is huge.

I am currently re-evaluating my goals for the next half a year or so. I think bulking up that much is a mistake and did me absolutely no good. Eating well while bulking up saved my ass but still disappointed. I plan to cut until 162-163 lbs then get a DEXA scan. This will be even lighter then I weighed in high school.

After cutting I am going to stay relatively lean throughout the year, try to get stronger while implementing mini bulks. I rather make gradual gains which will show how effective certain macros and training routines are. As of right now this is my general plan, still thinking what is most optimal. Pretty sick that I worked so hard and got minimal gains, makes me wanna order dat creatine. I will remain strong.

Get stronger... do more pullups.. lats non existent. Get to +100lb pullups and 200 ohp and you'll look way better

Oh is that all lol

That's a good idea because as of right now my back is my biggest concern. I thought OHP doesn't help much with aesthetics. I am asking because I have no clue.

This is very good advice. To expand on it I would say if you want to get a little leaner consider losing some body fat.

^ lol

5/6/14
Lower body power

RDL:
45x8 x2
95x8

Squats:
135x8
165x8 x2
175x5 x2
185x4

DL:
225x5
275x5
295x4
315x3 x2

Leg extensions:
170x12
190x12
210x10

Leg curls:
125x10
140x8

Macros:
2,253 calories
62g fats
194g carbs
37g fiber
263g protein

yes, because his training is geared towards increasing one rep maxes. U GOT IT.


EV- your shoulders aren't even underdeveloped but I was just using that as an example. Maybe I should say incline bench 275 + a 100lb pullup for you. I think you should lift heavier weights if you can and ditch the bb stuff for a while then go back to it when you get stronger to reap the benefits.

Incline bench 275? That's more than 100 lbs from what I do now lol. I understand your point is to concentrate on lifting more weights and change my rep range to fit those goals. However, I am still cutting so once I am done I will figure it out.

5/8/14
Chest/arms/cardio

BB flat bench (70% power)
165x3 x6

DB flat bench:
75x10 x2
80x8

Decline bench:
175x12 x2
175x10

Cable cross overs:
30x12
25x12 x2

BB standing curls:
65x15
75x10
65x12

Hammer curls:
30x15 x2

Spider curls:
50x15 x2

Rope pushdowns:
50x12 x3

Cardio:
Treadmill 46 minutes 5.73 miles (503 calories burnt)

Macros:
2,454 calories
66g fats
274g carbs
28g fiber
209g protein

5/9/14
Lower body hypertrophy

- Worked out with one of my best friend today so I added in some DL's even tho its my 2nd time DL for the week, not a fack given.
- DL strength back to when I was ~10 lb heavier so that is a huge plus
- Been eating kinda loose lately (I KNO shocker), chipotle today- not a fack given. Enjoyed every bit of it.
- Video posted below of last set of DL and weighing in at 165 lbs this is the first time ive done over 2x bw for DL and it was heavy as fack but I think I can still work my way up to 365 in the future. Form is a little facked, so be easy you form nazis.

RDL:
45x10 x2

DL:
225x8
275x5 (last raw set, even my buddy mentioned about using the belt on this set- hes prob right)
295x5 (belt only, hands be slipping)
315x5 (geared up)
335x3
345x3



Squats (70% power)
135x3
155x3 x5

Hack squat narrow stance:
90x10
140x10 x2

Leg press:
140x12
180x12

Leg extensions:
130x20 x3

Lying leg curls:
95x12 x2

5/9/14
Macros
2,989 calories
62g fats
393g carbs
52g fiber
228g protein

5/10/14
Traps/forearms/abs/cardio

Weight- 164.8 lbs

- End of cut is going well and surprisingly I lost 1.8 lbs this past week which is a lot.
- I still do not feel lean enough but getting close to the end. My work pants with the belt pulled to max tightness barely fits.
- My plan is to lose a few more lbs then end my cut and get DEXA scan to confirm I am sub 10%. I plan to maintain/add 1-2 lbs and concentrate on getting stronger. I will be eating a bit looser and if I want to eat some garbage food, I'll have it. Will do this for most of the summer then depending on how I look, I may do a mini bulk.
- I am still thinking about what to do programming wise after my cut. We all know I love volume and have a problem doing these starting strength program for aesthetic reasons.

Cardio:
Outside steady run 22 mins (253 calories burnt)

Macros:
2,324 calories
62g fats
208g carbs
43g fiber
263g protein

- Fats getting low but carbs make up for it imo

Week XI Macros:

Off days-
2,380 calories
60g fats
200g carbs
260g protein

Training days-
2,570 calories
50g fats
300g carbs
230g protein

High day-
2,970 calories
50g fats
400g carbs
230g protein

5/11/14
Off day

Macros:
2,297 calories
56g fats
193g carbs
32g fiber
254g protein

5/12/14
Upper body power

Weight- 165.8 (very weird weight fluctuated up a bit prob from going over 50 calories the other day)

- Tough to do this workout plus cardio with only having a protein shake upon waking up. I do this so I can eat more later at work when I am craving food.

- At 165 or so I am quite leaner than last year AINEC. Strength is slowly increasing.

Pendlay rows:
135x5
165x5
185x5 x5

Pull ups:
35x10
45x8 x2 (experience some pain in right delt, might have started after DL heavy the other day.)

One arm lateral row machine:
115x12
125x8 x2

BB flat bench:
185x6
205x5
225x3 x4

BB incline bench:
155x8
175x5 x2

BB seated military press:
115x8 x2

DB incline curls:
30x10 x3

DB standing extensions:
65x10 x2

Cardio:
Outside run 21 mins (243 calories burnt)

Macros:
2,513 calories
51g fats
298g carbs
34g fiber
231g protein

I just went to radiology in the hospital and found out DEXA scan is $775 but $135 with insurance excluding radiology fees. Pretty expensive, not sure how much the fees will be.

I paid $25 for a hydrostatic test. $135 is crack prices