Author Topic: Dreyth's New Journal (Read 538489 times)

LBSS · « **Reply #315 on:** February 03, 2015, 04:35:03 pm »

Quote from: Dreyth on February 03, 2015, 03:50:13 pm

\
Going to have to figure out how to change my squats and deads though.

end of caloric restriction = MOAR VOLUME.

Dreyth · « **Reply #316 on:** February 03, 2015, 05:23:30 pm »

Quote from: LBSS on February 03, 2015, 04:35:03 pm

Quote from: Dreyth on February 03, 2015, 03:50:13 pm
Going to have to figure out how to change my squats and deads though.

end of caloric restriction = MOAR VOLUME.

Thinking of this:

Lower A
Squat - 3 3 3 10
Deadlift 1x5
Back Extensions 3x12
Calf Raises 5x8-15

Lower B
Squat 3 8 8 8
Deadlift 1x5
Back Extensions 3x12
Calf Raises 5x8-15

Of course my deadlift will suffer from doing them after tough squats... but I'll be deadlifting twice a week this time around. So that should make up for it. Doing lower body only twice a week will leave a day in between for lots of jump practice.

Havent hit my hammies hard in months. Still didnt find a substitute for leg curls or back extensions but I'll have to figure that out.

LBSS · « **Reply #317 on:** February 03, 2015, 05:57:30 pm »

yeah that could work. what's the progression like? would the 3 set be the same both days?

Dreyth · « **Reply #318 on:** February 03, 2015, 07:56:37 pm »

Quote from: LBSS on February 03, 2015, 05:57:30 pm

yeah that could work. what's the progression like? would the 3 set be the same both days?

Im allowing for a little buit of autoreg. 3x3 is same weight across. Same with 3x8. But i can choose whether i want to increase weight on the top sets or on the back up sets based on how im feeling that day.

Ill aim for something like this the first week

Squat 365x3, 315x8, 315x8, 315x8
Squat 355x3, 355x3, 355x3, 315x8

I wont get all 3x8 with 3 plates at first but im aiming for it.

Dreyth · « **Reply #319 on:** February 06, 2015, 09:43:12 am »

Week 45

Quote

Thursday - 02/06/14

-= Workout Log =-

Deadlift
135 x 5
185 x 5
225 x 3
275 x 2
315 x 1
365 x 1
405 x 1

Pull ups
BW x 5
+25lbs x 3
+50lbs x 2
+75lbs x 1
+55lbs x 6
+55lbs x 6
+55lbs x 3

Bench Press
45 x 15 >> 2min rests.
95 x 8 >> These went up a bit so that's nice.
135 x 5
185 x 3
225 x 1
200 x 10
200 x 7
200 x 7
200 x 6

Seated Cable Rows
140 x 5 >> 60sec rests.
165 x 12
165 x 12
165 x 8

Lateral Raises
30's x 3 >> 60sec rests.
35's x 3
40's x 1
35's x 12

Transitioning into an upper/lower split.

Today (Friday) I work 9:30am - 6:30pm. Then I work a double doorman shift, from 11:00pm to 3:00pm into Saturday afternoon. I may be lucky to get 2 hours of sleep in between.
I'll be dead Saturday. So if I lift saturday, it'll be a light upper body day. But I'm planning on lifting lower body on Sunday. I don't need this second job at all but I'm kind of addicted to paychecks.

Anyway, pretty sure this is the best my physique has looked in its life. But I feel like I'm losing my sex drive again. I don't have that giant appetite like I used to either (my appetite and sex drive seem to go hand in hand). I really don't hope I get the problem that I had last year!!!

But I also haven't been getting good sleep at all. So that's partially to blame. Time to up the protein intake, the creatine intake (been getting like 15g/week lately), and the amount of sleep I get.

LBSS · « **Reply #320 on:** February 06, 2015, 11:35:32 am »

low sleep DEFINITELY affects sex drive for me. even just a couple of days in a row. can't hate on wanting the extra cash but weird hours mess you up in all kinds of ways.

Dreyth · « **Reply #321 on:** February 06, 2015, 12:45:05 pm »

Quote from: LBSS on February 06, 2015, 11:35:32 am

low sleep DEFINITELY affects sex drive for me. even just a couple of days in a row. can't hate on wanting the extra cash but weird hours mess you up in all kinds of ways.

i'll try to get good sleep up through valentine's day. im buying some vitamin d3 too today, it'll help my mood.
but man i just cant say no to easy money :/

Dreyth · « **Reply #322 on:** February 08, 2015, 11:18:23 pm »

Week 45

Quote

Sunday - 02/08/14
189.6lbs | 14.1% bf | 62.6%

-= Workout Log =-

Squat
135 x 8 >> 2min rests.
135 x 8 >> The 365x3 was shaky. Took tons of grunting to get it out.
135 x 5 >> The back up sets felt soooooo solid. Nice to PR in squats again finally!
185 x 5 >> I noticed that my squats actually work my calves a lot!
185 x 5
225 x 3
275 x 2
315 x 1
365 x 3
315 x 8
315 x 4 PR
315 x 3 PR

Deadlift
225 x 3 >> Okay I have to figure something out here.
275 x 2
335 x 1
385 x 0

Back Extensions
BW x 5 >> 60sec rests.
45 x 12 >> Damn this hits my p-chain harder than deadlifts ever do anymore.
45 x 12
45 x 8

Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 3 >> I'll only be doing three sets of these. Squats already work them a good amount.
+320lbs x 1
+270lbs x 15
+270lbs x 15
+270lbs x 8

Hanging Leg Raises
10 >> 60sec rests.
7 >> Didn't feel like killing myself.

Feeling great today!!! Been taking 15g creatine a day and got plenty of sleep after my crazy 24 out of 28 hour work shift. No longer cutting either, so that's nice. Upping the protein intake tomorrow.

This is the first workout in months where I feel refreshed afterward. I'm glad I stopped the ab work short so I don't feel the stress levels going up. I notice that when I dread finishing the workout, I feel more stressed (like right there at the gym) and I can't bear to listen to music on my headphones anymore. I get more irritable. Pretty sure that's a sign of cortisol levels rising.

I have to figure something out with my deadlifts. I'm too dead to do them straight after squats. Right now I'm doing an upper/lower split... but I wonder if I put bench presses in between squats and deads so I have more time after squats to recover... and then just move my abs to my upper body day? Alternatively I could just wait like 15min after squats to deadlift but I don't want my workouts taking so long.

I'll see how the next few workouts go and then I'll make a decision.

Dreyth · « **Reply #323 on:** February 09, 2015, 09:36:07 am »

Had absolute shit sleep. Sucks cuz I felt amazing yesterday. Woke up in the mdidle of the night to go vomit. Diarrhea too. Also had diarrhea twice this morning.

I'm better now, but still feeling ever so slightly nauseous. Damn. I was so excited to get my sleep schedule down and feel good this whole week... tomorrow will be better!

Dreyth · « **Reply #324 on:** February 10, 2015, 09:41:23 am »

Could barely eat yesterday. No appetite from being sick. I did get a ton of sleep though and I feel soooo much better today.

I weighed 187.2lbs this morning and that was before even taking my morning shit. So probably 186. I can't remember the last time I was this light. I'm going to force feed myself today.

Dreyth · « **Reply #325 on:** February 11, 2015, 09:30:50 am »

Week 46

Quote

Tuesday - 02/10/14
187.2lbs | 13.6% bf | 62.9% H2O

-= Workout Log =-

Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Increased by just a tiny bit.
95 x 8
135 x 3
155 x 3
185 x 2
235 x 1
200 x 10
200 x 8
200 x 7
200 x 5

Incline DB Bench
65's x 6 >> 60sec rest.
65's x 4

Pull ups
BW x 5 >> 3min rests for weighted sets, 60sec rests for backup sets except 3min rest for final set
+25lbs x 3
+50lbs x 2
+75lbs x 1
+55lbs x 6
+55lbs x 6
+55lbs x 4 PR
BW x 8
BW x 4
BW x 7

Lateral Raises
30's x 3 >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 10
35's x 6

Cable Rows
140 x 5 >> 60sec rests.
165 x 12 >> Again cut out the final set of my workout. I didn't want to get beat down.
165 x 12

Well, considering I weighed 186 at the gym today... this workout wasn't so bad. I'm really impatient about getting my strength back:

Bench 10, 10, 8
Lateral raise 12, 12, 9
Cable Row 12, 12, 10

I think those were my PR's at the weights i attempted today. I'm not far off by any means, but i've been below those numbers for weeks now and it's annoying!

On a positive note, I am the most ripped I have ever been in my life.

LBSS · « **Reply #326 on:** February 11, 2015, 03:29:08 pm »

once i can dunk i think i'm going to make getting jacked my next goal. would be fun to be shredded and 10 pounds heavier than i currently am.

Dreyth · « **Reply #327 on:** February 11, 2015, 05:50:13 pm »

Quote from: LBSS on February 11, 2015, 03:29:08 pm

once i can dunk i think i'm going to make getting jacked my next goal. would be fun to be shredded and 10 pounds heavier than i currently am.

lowering bodyfat is also a good way to increase relative strength!

Dreyth · « **Reply #328 on:** February 17, 2015, 03:38:46 pm »

didnt type up my last 3 workouts.

so pissed.

weighed 191 my last workout yet was weaker than ever

makes me feel like im wasting so much time

i'm going to come up with a 12 week recovery plan and build back up to my PR's without gaining bodyweight. i think i just have to scale back the weights on everything. the first weeks will feel easy as fuck and i'll probably feel like i'm wasting my time. however, i think it's necessary. and i'll probably feel great, leaving the gym feeling refreshed. i've been getting really good sleep lately too.

i looked back at my log and i already beat all the PR's i wanted to hit by July 1st and I did it at 192lbs instead of <200 like original planned. so i'm way ahead in a long-term scope. i have to focus on THAT. so i'll be taking it easy.

the weights may feel too light, so i'll make sure to give it 100% on every rep.

i'll draw it up later.

adarqui · « **Reply #329 on:** February 17, 2015, 07:34:12 pm »

Quote from: Dreyth on February 11, 2015, 09:30:50 am

On a positive note, I am the most ripped I have ever been in my life.

nice. you've been pretty ripped before. sounds like you're shredded now.

Quote from: LBSS on February 11, 2015, 03:29:08 pm

once i can dunk i think i'm going to make getting jacked my next goal. would be fun to be shredded and 10 pounds heavier than i currently am.

nice

Adarq.org

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