What the heck....Deeko's Workout Journal

[Deeko]

Well, everyone else here has one of these, so I guess I will too.

Current:
Height: 5'6"
Weight: 154.5 pounds (as of 6/11)

Lifts:
I don't really max out, seeing as I lift alone. These are rough estimate based on what I do in my low rep sets.

Bench: 245
Squat: 325
Deadlift: 365

I'm a little down from where I used to be. Back in school I did powerlifting, my max lifts were higher, but I also weighed a little more (about 160). I was also doing strict powerlifting training, so the rest of my body was fairly weak. I consider myself to be in better overall muscular shape now than I was then, even if my powerlifting stats are down.

A typical week goes something like this:

Legs/Lower Back
Squats
Deadlifts
Leg Press
Calf Raises
Lunges

Chest/Tris
Flat Bench
Incline Bench
Incline Dumbell Flies
Cable Flies
Lying Triceps Extensions
Triceps Pushdowns
Front Dips

Back/Bis
Wide grip Pullups
Dumbell Rows
Close Grip Pulldowns
Cable Rows
21's
Incline Dumbell Curls
Reverse Curls/Hammer Curls

Shoulders/Abs
Dumbell Shoudler Press
Dumbell Lateral Raises
Standing Barbell Press
Front Dumbell Raise
Upright Rows
Shrugs
Delcine Crunches
Side Bends
Leg Raises

Those are my basic splits. I am very dynamic with my workouts - I substitute exercises often, so what you see here is not always what you get. I may only do some of the exercises listed, depending on what phaes I'm in. Speaking of which, I also lift in four distinct phases - Bulk, Cut, Endurance, Fitness. Bulk and cut are self explanatory. Endurance focuses around muscular endurnce, lots of high rep sets with minimal rest time, fitness is based around, well, fitness...endurance, supersetting, circuit training, etc.

 

[Deeko]

ENTRY 1 WOOOO

http://fitday.com/WebFit/Publi...ls.html?Owner=DeekoVB5

There's my diet journal. As you can see, today was not ideal for obvious reasons......reasons which probably played a factor in me posting this as well, haha. Anyway, I'm currently in a cutting phase, so i'm keeping my calories around 1800-1900.

Today was leg day. I am, by nature, a powerlifter, but I haven't done much endurance training, so I figured I'd mix this cut phase with endurance training (even if it comes at the expense of some bulk). It's been extremely painful, not only am I a low-rep lifter by heart, I haven't done any endurance training in almost 9 months. This is the start of my 2nd week in this phase.

Squats
135x15
185x12
185x10
225x8

Deadlifts
135x15
185x15
225x12
225x8
245x6

Leg Press
235x15
285x15
315x12
365x10
365x8

Calf Raises
225x20
315x12
365x10
365x8
225x15

Lunges (dumbbell)
30x15
40x12
45x10
50x6

All in all, not a terrible day. My endurance is always pretty bad, and I've seen some improvement since last week. All in all a fairly successful day. One thing of note - I have a*bad* grip. Really bad, it's easily my biggest weakness. In my endurance workouts, I don't use straps at all, and it severely limits my deadlifts - so if those numbers seem low compared to my max, that's why. When I do my powerlifting sets, I use straps. I know, I know, I shouldn't, but there's no use in limiting my lower back development while I train my grip.

 

[KoolDrew]

What do you think your bodyfat is at right now? Any pics?

Anyway, I'd definitely up protein if you're cutting. You should be getting AT LEAST 1g per pound of bodyweight, perhaps even more since you're cutting to prevent LBM loss. The only problem is getting other nutrients while having such a high protein intake. You may have to cut carbs almost completely in order to get the protein you need. Low carbs may not hurt your strength training, but any endurance training would likely severely suffer. You should really pick one goal and stick with it. Unless you're a beginner trying to increase endurance and cut (especially at your weight) is just going to result in loss of muscle mass (from both lack of protein in order to get the carbs you need to sustain intensity and the endurance work itself). If you're goal is cutting, frequency and volume of weight training should be reduced. The only thing that should stay the same is intensity. Try to maintain the weight on the bar while getting adequate protein and muscle/strength loss shouldn't be a problem. Losing weight at a slower pace (1-1.5 pounds a week) is best as well. Doing a bit of cardio is still a good idea to give you more flexibility in your diet and help you cut, but it should be used as just that.

As for your weight lifting routine, the volume needs to be reduced. You're doing 9 movements on Shoulder day alone. If you can handle that and make progress while bulking, fine. However, that much on a cut is never a good idea.

 

[Deeko]

Yea, yesterday my diet was a little screwy due the fact that I was drinking, haha, if you scroll back I've been getting 155g+ of protein. I normally don't combine phases like I'm doing now (cut + endurance), for the majority of this cut phase I did my bulking workout, but figured I'd try something new, see what happens. so I started posting this at a weird time. If it works, geat, if it doesn't, no big deal, I can gain the muscle back. Cutting is almost over, next week I'll be raising my calories to ~3000 but staying with the endurance workouts - then in July it's back to bulking.

Oh I guess I should have put in the original post, I'd estimate my bodyfat to be 9-10%, I've been lifting pretty seriously for about five years, although this past October-March I got lazy, so i'm only now back into pretty good lifting shape.

edit: and you're right about the shoulder workout, I'm probably cutting out either the OH press or the dumbbell press, alternating those from workout to workout. Having both in the same day just results in overtraining.

 

[scootermaster]

So you're doing Starting Strength, right?

But this explains a LOT of things. Like, a lot.

And I too, would looooooove to see pics.

 

[Deeko]

You do know that I've read Starting Strength, right? Just because I don't think of it as the gospel that all new weight lifters must follow or they will be struck down from above, doesn't mean I disagree with a lot of it's ideas.

Also, what does this explain? That the endurance workouts of an experienced weightlifter don't match up with the bulking workouts of a new lifter? Who'dathunkit? Would you prefer I post my bulking splits as well, to appease Mr Rippetoe?

 

[conorvansmack]

That's 4 days of workouts, right? How do you spread that across 7 days? Basically, I'm asking which days are on/off.

Zoinks, there's a lot of calories in rum!

 

[Deeko]

heh, yea, alcohol is 7 calories/gram, it adds up fast. Due to my schedule being fairly hectic at times, this can change, but here is what I try for:

Sunday: Chest/tris
Monday: Shoulders/abs
Tuesday: Off
Wednesday: Legs/Lower Back
Thursday: Off
Friday: Back/Bis
Saturday: Legs (no lower back)

I do cardio intermittently as well, I play in a volleyball league on Tuesdays, and will run or bike after my workouts as time allows. The 4-day stretch from Friday-Monday is pretty rough, the second leg day on Saturday is expendable if I feel it's too much.

 

[scootermaster]

Originally posted by: scootermaster
So you're doing Starting Strength, right?

But this explains a LOT of things. Like, a lot.

And I too, would looooooove to see pics.

First off, the SS reference was a joke, but I wouldn't expect your sarcasm meter to be functioning properly.

Originally posted by: Deeko
Height: 5'6"

Just explains a lot about your disposition.

Anyway, good luck with the cut/endurance routine or whatever else it is you're doing. We all still wanna see pics!

 

[Deeko]

I don't detect sarcasm at 9am...particularly not on issues I've been consistently berated about.

Anyway, I'll take some pictures tonight when I get home from work.

 

[Deeko]

Ok took some pictures.

Front, relaxed
Front, flexed
Back

 

[DAPUNISHER]

Originally posted by: Deeko
Ok took some pictures.

Front, relaxed
Front, flexed
Back

You are stronger than you look, I'd of never guessed you could hit those lifts lookin' at you.

 

[Deeko]

Yes, I don' think I look my weight, either. At my height, 155 is considered overweight....I'm very compact I guess.

 

[paulxcook]

Originally posted by: Deeko
Ok took some pictures.

Front, relaxed
Front, flexed
Back

No one ever looks good doing a MM pose. No one. This includes you.

Seriously though I'm glad you're posting this. Why are you cutting, exactly? You look pretty great as it is, IMO. But then that's coming from a 240 lb. fat guy.

 

[Deeko]

haha I know, I'm not one to hide my faults.

I'm towards the end of the cutting phase so I've already lost most of the weight I'm going to lose. I wasn't fat per se...I was only at about 11% or so bf before I started to cut, but I had enough fat that it prevented me from having any definition. Not just my abs, but my arms, chest, back etc all had some fat to lose (still do somewhat). I'll be back to bulking soon enough, my ultimate goal (which I won't hit any time soon) is to be up closer to 170, but I figured I would do an intermediate cut.

Thanks though

 

[paulxcook]

Ah, I thought you were starting one. That makes more sense.

 

[Deeko]

back/bis day - scheduling conflicts kept me from doing this yesterday, so I moved it to today.

close grip pullups
4 sets of 15

seated cable rows
115x12
115x10
130x8
130x8

wide grip pullups
12, 10, 10, 8

dumbbell rows
75x10
75x10
85x8
90x6

reverse curls
30x12
40x10
50x9
50x7

preacher curls
60x10
70x8
70x7
75x6

hammer curls
25x10
25x6
22.5x12
30x6

 

[Deeko]

chest/tris

bench press
135x12
225x2 <- I definitely think I could have done a 3rd, but didn't want to risk it without a spotter. oh well.
205x4
185x8
195x6

Incline bench (you can really see my lack of endurance kick in here)
135x8
135x7
115x5
125x4

Decline dumbbell flies
30x12
35x10
35x9
40x6

Bent over cable flies
60x12
60x10
70x7
70x6

Lying tricep extensions
50x15
65x10
70x8
80x7

Bent over tricep extensions (rope)
70x12
80x10
80x10
90x6

Close-grip bench
85x10
85x8
105x6
115x4

Also ran about 3 miles...details here, man I love my cell phone: http://sportstracker.nokia.com...ail/index.do?id=242941

 

[Deeko]

shoulders

Arnold press
40x12
45x10
45x7
50x6

Lateral raise
25x10
22.5x10
25x7
20x12

Front raise
15x12
17.5x12
17.5x10
20x8

Upright row
50x15
70x12
80x7
80x8

Shrugs
65x12
75x10
80x10
85x6

 

[Deeko]

Ok ladies and gentlemen.

I apologize for not updating this. I forgot a few times and then it fell off the first page, and like the 3 year old inside all of us, it was out of sight out of mind. Plus I'm lazy.

Anyway, cut phase is complete. Ended up around 148 pounds, which is 12 pounds from where I started. Not bad for 5 weeks I suppose, especially considering I actually made marginal strength gains. Not much, but hey, when you're cutting, I'll certainly take it.

Ending pictures:
Front
Back

Back to bulking I go!

 

[RagingBITCH]

You look different than I would have imagined...but good job.

 

[Deeko]

Thanks I suppose...what did you expect me to look like? haha

 

[RagingBITCH]

I don't know...always used to read your threads and expected this little angry guy behind a computer or something.

 

[Deeko]

hahah - well i AM angry, that's for sure, and at the towering height of 5'6" I guess I'm pretty little, too