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Messages - Dreyth

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286
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: November 08, 2018, 08:47:54 am »
Quote
Thursday - 11/09/18
185.6lbs - morning post pee but gotta poop. sweats and t shirt

-= Calorie Log =-

FOOD / ACTIVITY                CALORIES          PROTEIN
10g creatine
3 scoops protein                +360              72g
2 cups milk                     +315              8g
1 tblsp honey                   +60
3 deglet noor dates             +60
Lots of greek yogurt            +650              70g
8 Kebabs                        +540              48g
Half a fat pleskavica           +400              45g
2 cups drinkable yogurt         +300              16g
Sour cream                      +100 
Ajvar                           +150
Pita bread                      +300
8 mantija                       +500              25g
1 tres leches                   +300
2 baklavas                      +500
Shopska salad                   +150
Total in                        +4,685            284g

BMR                             -1,800
Walked 2 miles                  -200
Worked Out                      -400
Thermic Effect of Food          -400
Total out                       -2,800    

Balance                         +1,885


-= Workout Log =-

Low Incline DB Bench Press
50's x 10  >> Improved by 1 rep on my two heavy sets. Lowered the rest time to 60sec after the second heavy set. Makes it really tough.
60's x 5
70's x 3
80's x 1
90's x 6  >> 3min rest.
90's x 4  >> 60sec rest.
75's x 8  >> 60sec rest.
75's x 4  >> 60sec rest.
75's x 4

Seated Cable Rows
200 x 5
220 x 3
240 x 8  >> 3min rest.
240 x 6  >> 60sec rest.
200 x 12  >> 60sec rest.
200 x 8  >> 60sec rest.
200 x 8

DB Lateral Raises
35's x 5
35's x 5
40's x 3
45's x 1
50's x 12  >> 60sec rest.
50's x 8  >> 60sec rest.
45's x 8

Pull ups
BW x 5
+35lbs x 2
+60lbs x 6  >>3min rest.
+60lbs x 5  >> 60sec rest.
BW x 8  >> 60sec rest.
BW x 5  >> 60sec rest.
BW x 5  >> 60sec rest.

DB W Rear Delt Flyes
30'x 12  >> 60sec rest.
30's x 8  >> 60sec rest.

DB Rear Delt Flyes
30'x 8  >> 60sec rest.
22.5's x 8  >> 60sec rest.

Lateral Raises
40's x 15

Ate a bunch of food that I don't even know how to count the calories for. There's a ton of estimates in there. I found a realllllly tasty balkan cuisine spot and I just had to go. I had the best pleskavica of my life, couldn't believe it. Better than even any I've had back home overseas. Couldn't stop eating lol. I ate about 1.2k calories more than I should have. I guess the next 2 bulk days I'll break even instead of being at +500 and that should balance it out. Cut days remain -500 as usual.

Already noticing a difference with small strength increases since i've started really upping my protein intake and adding more volume to my workouts (I was only doing 2 work sets for a while). In fact, I even look cutter in my arms somehow. Probably from the higher calorie intake so my glygocen and sarco fluids are up.

287
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: November 07, 2018, 10:53:19 am »
Quote
Wednesday - 11/07/18
185.6lbs - Morning post-pee

-= Calorie Log =-

FOOD / ACTIVITY                CALORIES          PROTEIN
1 scoop creatine
3 scoops protein                +360              72g
2 cups milk                     +300              16g
1 cup ice cream                 +200              6g
1 fun size twix bars            +80               1g
3 mini size twix bars           +240              2g
3 cups of kheer                  ???
Total in                        +???            97g

BMR                             -1,800
Walked 1.5 miles                -150
Thermic Effect of Food          -200
Total out                       -2,150    

Balance                         ???

Really don't know if I should cut, recomp, or slow bulk. I'm skinnier, people notice it, yet I'm weaker. At the same time even though I'm skinnier I feel like I should cut until I'm ripped like I used to be (albeit at a smaller size) and then slow bulk? I figure cut until the strength gains stop, then recomp, then slow bulk.

 Or maybe now's a good time for body recomp + IF considering lots of my strength loss is neural? What do you guys think. I'm freakin 185lbs fasted right now. I'm usually 193-195 and cut to 189 for the summer where I could see veins on lower abs.

Who am I kidding - I keep binge eating whenever I try to cut lol. I should just body recomp by going +500 on lifting days and -500 on off days + IF. 150g protein on cut days and 200g protein on bulk days.



Updating later after more walking and food. Maybe some incline treadmill fast past walking will be good. Can burn 500cal like that easily and fit more protein in to hit my 150g for the day.

Edit: Ended up not walking. Had 3 cups of kheer. It's so freakin good and couldn't resist. I have no idea what the calorie count is. Google searches keep showing wildly different estimations. I probably broke even in my calorie count for the day

288
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: November 07, 2018, 10:15:33 am »
Quote from: FP on November 07, 2018, 12:30:50 am
Hey, nice ##'s! I want my pullup strength to be around yours at the end of my strength cycle, are those dead hang? Definitely think those higher intensity weighted pullup 3's and 5's are great, any more assistance you do for them? Notice you did your rows and pullups on the same day, i usually split mine up on different days but tried your scheme today. Worked decent but since i'm supersetting stuff the rest intervals didn't really work out.

Yes the pull ups are dead hang. Pause at the bottom. Maybe I'm just kind of built for them, but what always worked for me was 5 sets, 2-3 of them weighted low reps, 2-3 of them BW for max reps. And I hit them twice a week. Mixing the rep ranges in the same workout works wonders for me, along with minimum 2x a week frequency. Back in the day, this kind of stuff made my squat explode 90lbs in 8 weeks or something crazy like that lol. It's in one of my older logs on here. But I was squatting 3x a week (2 days heavy/light mixed reps, and 1 back-off day low reps at like 70% max).

I do an upper/lower split, so i put pull ups and rows on the same day. I alternate which ones I do first.

Quote from: vag on November 07, 2018, 05:13:53 am
Table is perfectly lined up here too, Windows 10 + firefox FWIW.
Getting enough protein in a normal grown up daily life is the biggest pain in the ass IMHO. One solution is cook massively when you find the time and frost it, microwave the portions you need when you need them. Other is find the junk foods stores/dishes that suit you well and are the least... damaging. Final solution, always have easy/fast sources in your house, to complement the normal lunch/dinner when needed. Boiled eggs (in 12s), peanuts, 1kg low fat yogurt pack, low fat chocolate milk, tuna cans, whole grain rusks. I guess you know already but sometimes its useful to share our... secret weapons haha!
:lololol:

Yeah having the food ready is a huge plus! I didn't think of the boiled eggs idea, thank you! I usually just drink more protein but food > supps. Greek yogurt is an easy think to stock up on too. I wish they sold gallon buckets of that stuff. Just drizzle honey on it, or some jam, and I'm good to go.

My friend gave me the idea of storing protein sludge (protein powder + peanut butter + little bit of water/milk) in the freezer as ice cream. Going to have to give that a shot...

289
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: November 06, 2018, 01:36:28 pm »
Quote
Tuesday - 11/06/18

-= Calorie Log =-

FOOD / ACTIVITY                CALORIES          PROTEIN
3 scoops protein                +360               72g
0 cups milk                     +000               
5 cups greek yogurt             +1,150             110g
half a bottle of honey          +720
1 tblsp blueberry jam           +50
1 cup ice cream                 +200               3g
coffee and buscuits             +300
grapes                          +100
3 fun size twix bars            +240               3g
tea                             +100
3 tblsp peanut butter           +300               16g
Total in                        +3,470             204g

BMR                             -1,800
Walked 4 miles                  -400
Worked Out                      -300
Thermic Effect of Food          -300
Total out                       -2,800    

Balance                         +670


-= Workout Log =-

Squat
135 x 8
135 x 5
185 x 3
225 x 1
275 x 5  >> 3min rest.
275 x 4  >> 3min rest.
275 x 3

Barbell Shrugs
275 x 5
315 x 12
315 x 8  >> 60sec rest.
275 x 12  >> 60sec rest.
275 x 8  >> 60sec rest.
275 x 8  >> 60sec rest.

Prone Leg Curls
90 x 5
125 x 12  >> 2min rest.
125 x 8

Back Extensions
+65lbs x 15

Leg Press Machine Calf Raises
315 x 5
495 x 15
495 x 15  >> 60sec rest.
495 x 12  >> 60sec rest.
495 x 12  >> 60sec rest.
495 x 10  >> 60sec rest.

Cable Ab Pulldowns
95 x 5
125 x 12  >> 90sec rest.
125 x 8  >> 90sec rest.
115 x 8

Hanging Leg Raises
10 >> 90sec rest.
6

Just updated my log.

Ate those chocolates at the end, and drank lots of tea with sugar... maybe I shouldnt have :/

Want to do more sets of hamstring stuff but I kept it low to avoid huge soreness (I haven't done leg curls in ages).

290
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: November 06, 2018, 09:28:44 am »
Man getting this protein is tough! I have huge cravings for junk food. And sometimes my family will just serve me carb heavy stuff.

And what's the best way to line up my calorie log? It's such a pain lol. In the text field where i enter the text, it looks out of whack, but i made it line up perfectly when viewing the actual post. Yet that's probably only for my screen and not everyone else's?

291
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: November 06, 2018, 09:21:43 am »
So here are my current goals. Low incline DB bench 100's x 10, pull up +100lbs x 5, seated cable row 270 x 15, squat 315 x 5, RDL 455 x 5. I want to be really cut again. My body weight is like high 180's yet i'm less cut than i used to be at low 190's. It's due to my legs shirking since i can barely even max 315 on my squat at the moment. Even my face looks fatter yet I haven't been this light since high school. This is crazy! I lowered my estimated BMR to 1800 instead of 1900 or 2000 since i definitely have noticeably less muscle.

My PRs are DB bench 100x6, pull up +85lbs x 7 i think, seated cable row 270 x 12 i think, Squat 455 x 1 (and my phone ran out of memory while recording lol, i do have a clean and easy 435 on camera though), RDL about 455 x 6 im pretty sure

Diet plan is to try getting >150g protein per day, while cutting some weight. I want to lean out before putting on some muscle. It shouldn't negatively affect my strength gains too much consindering I've been stronger before, so I can probably still make neural gains while cutting a few pounds.

Lifting 2 upper 2 lower. But i travel a lot for work and that may screw up. Thinking of breaking even on lifting days and -500 on off days? I don't know. -500 every day was tough for me -- been suffering from a lot of binge eating lately. However, this will put me at only -1,500 per week, but that should be fine with my intermittent fasting. Should allow for decent strength gains while losing a few pounds. Aiming to lose maybe 5 more MAX.

Quote
Monday - 11/05/18

-= Calorie Log =-

FOOD / ACTIVITY                CALORIES          PROTEIN
4 scoops protein                +480               96g
3 cups milk                     +450               24g
6 deglet noor dates             +150               0g
5 huge medjool dates            +350               0g
Some feta cheese                +200               10g
4 eggs                          +350               24g
1 cup greek yogurt              +250               22g
1 tablespoon honey              +75                0g
Piece of bread                  +150               0g
Total in                        +2,455             154g

BMR                             -1,800
Walked 6 miles                  -600
Worked Out                      -300
Thermic Effect of Food          -200
Total out                       -2,800    

Balance                         -245


-= Workout Log =-

Low Incline DB Bench Press
50's x 10
60's x 5
70's x 3
80's x 1
90's x 5  >> 3min rest.
90's x 3  >> 3min rest.
75's x 8  >> 60sec rest.
75's x 6  >> 60sec rest.
75's x 5

Pull ups
BW x 5
+35lbs x 3
+60lbs x 5  >> 3min rest.
+60lbs x 5  >> 3min rest.
BW x 8  >> 60sec rest.
BW x 7  >> 90sec rest.
BW x 6

DB Lateral Raises
35's x 8
45's x 3
50's x 12  >> 60sec rest.
50's x 8  >> 2min rest.
45's x 15

Seated Cable Rows
200 x 5
220 x 3
240 x 6  >> 3min rest.
240 x 5  >> 60sec rest.
200 x 10  >> 60sec rest.
200 x 6  >> 60sec rest.
200 x 5

DB W Rear Delt Flyes
25'x 15  >> 60sec rest.
25's x 12  >> 60sec rest.

DB Rear Delt Flyes
25'x 15  >> 60sec rest.
25's x 12

Lateral Raises
45's x 12

292
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: October 31, 2018, 12:47:11 pm »
Quote from: Mutumbo000 on October 31, 2018, 04:24:56 am
It's harder to take gym/sport seriously when you're working full time but I'm really happy that you got your dream job doing cyber security at deloitte after all those years studying!

Man, i forgot about how desparate i was for work and that crazy year i had of studying! Even though i'm working full time, i really have no excuse not to take the gym seriously lol. I wake up at dawn to pray so i have plenty of time to lift before work, and on top of that im wide awake after making ablution and praying. Its awesome. Before, even if i slept 8 hours and woke up at 5am, i would still be tired for several hours. Even if i slept from like 12am to 9am. Wouldn't really "wake up" until about 11:30am. Now i'm fully wide awake before sunrise. My day is so freakin long and i can get so much done, and with less fatigue.

Quote
I'm pretty much in the same boat body and strength wise. I was at my leanest when I was doing a factory job before I started working professionally 5 years ago.  I made some good strength gains (PR bench & squat) at the beginning of the year before I had an injury plagued rugby league season, which shattered my training and motivation. You've been at that state before so if you get your motivation back and can be willing to diet you'll get your leanness back.

Yeah i know the feeling of no motivation. Looking at old pics of myself really gave me some motivatinon back though! I look at them and I'm like "that was ME? how?" It's funny because when we are AT that stage, we don't think anything of it. It's only when i have huge set backs and put on fat am i impressed with my former physique.[/quote]

Quote
Awesome that you're in a great state mentally. Thanks for the update. It was weird how you started thinking of your training at around the same time I posted in your journal- telepathic communication haha.
Yeah i noticed that as well lol. I felt a little ESP there...


I should probably start logging my training again.

293
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: October 30, 2018, 11:55:11 pm »
Quote from: Mutumbo000 on October 29, 2018, 08:21:47 am
I miss Dreyth!!!

Hope you're doing well and update us on your progress / career soon.

Still around

I dont take weights as seriously anymore. Lately my body has somehow been letting go and ive been stalling. Knees are still kinda messed up from that injury a few years ago. Squatting 275x5 now. Would like to just get to 315x5 and maintain that at least. Hit like a 455x6 RDL or something like that a year ago, and then i stalled and regressed again :/ story of my life

My legs are way smaller than before even if my upper body isnt. I noticed my face is fatter! I guess the big muscular legs lowered my bf% to the point where it even had an effect on my face! I hate having a soft face, and i justttt came across a pic of how ripped i used to be a few years ago and now inwant that back. I actually just came to this site now to see what my numbers were in march 2015 because i had a decent body then and chiseled face. And by chance you guys left me a comment here haha

Lifes been good. Never better actually. Praying 5x/day now in fact. No more partying, much more respect for my parents, never ever have anxiety or depression anymore, my irritability is gone, patience is through the roof, i dont care at all who’s ahead of me in the corporate world at all i just care about myself. I cant believe what a difference *actually practicing* my religion has made on me. Wish i started sooner. I had no clue what i was missing out on. Such tranquility in my heart. Still working for deloitte cyber security consulting. Stilll trying to make moving to Macedonia a reality. Really want a wife. And to be extra ripped again (by my standards - i still look great compared to the average population)

294
Article & Video Discussion / Re: Whats up guys
« on: January 08, 2018, 08:01:40 pm »
Oh shoot its Kelly
Thanks for introducing me to Verk and all that. All these years ive been walking around with training knowledge that 95% of the people in your average chain gym lack. Training for VJ really teaches you some interesting things about the CNS and max strength. And this really is just from a couple of weeks of reading, too. The dirty work has already been done for us - just gotta read it and apply it.

295
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 08, 2018, 07:54:37 pm »
Just so lazy to post

When my left knee screwed up, it kinda healed, then right knee screwed up once my squat was getting back to 405 max. It screwed up in the same way as the left, so im doing what my PT had me do for my other knee. I notice relief right away. Glute med activation basicaly

Currently RDLing 445x6, kinda deep too, at like 200lbs bw
Dropped barbell benching completely. Just felt like trying incline dumbell only. Stuck with it for like two months. Tried out a 2 plate bench for fun... oh God the strain on the shoulders! I might still with DBs only for a while. Currently at 100’s x6 at a low incline, followed by 90’s x8 at mid incline

Pull ups - 5 clean reps with 80lbs attached

Played light bball to see how my knees feel tomorrow. Only jumped hard once - touched rim from standstill

296
Injury, Prehab, & Rehab talk for the brittlebros / Re: walking on rocks for foot health
« on: August 28, 2017, 07:32:43 am »
Did a lot of this kind of walking this sunmer on pebbly beaches. Sometimes its a really good kind of pain... i know what you mean. When theres a rock thats a perfecr size and in the perfect spot under your foot and you take a step and sink in slightly while it massages your plantar area... aw man its great.

297
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: August 28, 2017, 04:51:11 am »
Enjoying life with the little money they have, unfortunately. Then again so many complain about low salaries yet they don't realize they live in 2-4 story houses!

I haven't posted these on any social media. I was thinking of dumping all of them into a new IG, maybe I'll do that (i deleted my IG a while ago).

298
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: August 27, 2017, 03:56:06 pm »
Vacation's almost over. Got some seriously beautiful photos to show you guys. Still lifting, but not taking it as serious. Just enjoying life. Im dying to move out of USA.

Later ill post a few beautiful pics i took from my phone. I plan on making a dropbox album of everything eventually, which ill post as well.

Here's a few for now:






299
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: June 16, 2017, 08:51:02 pm »
Been so lazy to post. Haven't made real lifting progress - just been cutting extra slowly. Enjoying a nice ramadan right now. Getting kinda cut. Not as cut as last time (yet) but I clearly have more muscle so the potential is there.

Oh and I'm in Europe for ~3 months so maybe I'll update with some nice pics at some point.

300
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: March 10, 2017, 08:37:38 am »
Week 154
Quote
Wednesday - 03/10/17

-= Workout Log =-

ATG Squat
135 x 10             >> 3min rest.
135 x 5               >> Increased by 1 rep on backup set.
185 x 5
225 x 3
285 x 1
345 x 1
385 x 1
370 x 2

DB Walking Lunges
80's x 6

Back Extensions
BW x 5
45 x 10

Seated Calf Raises
can't remember

Dragon Flags
5               >> 60sec rest.
5

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