Author Topic: Dreyth's New Journal (Read 538680 times)

FP · « **Reply #1230 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.

vag · « **Reply #1231 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!

Dreyth · « **Reply #1232 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!

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...

Dreyth · « **Reply #1233 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

Dreyth · « **Reply #1234 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.

adarqui · « **Reply #1235 on:** November 09, 2018, 09:30:49 am »

Quote from: Dreyth on November 08, 2018, 08:47:54 am

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.

lmao nice. when you find a spot like that, bulk day

Dreyth · « **Reply #1236 on:** November 09, 2018, 05:46:07 pm »

^^ yep, i call it “caloric autoreg”

Dreyth · « **Reply #1237 on:** November 09, 2018, 07:14:46 pm »

Quote

Friday - 11/09/18

-= Calorie Log =-

FOOD / ACTIVITY                CALORIES          PROTEIN
5g creatine
3 scoops protein                +360              72g
1 cup milk                      +150              16g
4 cups nf greek yogurt          +500              92g
7 tblsp honey                   +450
Chocolate                       +150
3 deglet noor dates             +60
Total in                        +1,670            180g

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

Balance                         -530

Man the days where I don't lift and don't a lot of walking just suck. If it weren't for the high protein I would be starving! Greek yogurt + honey helps a lot and tastes amazing.

Dreyth · « **Reply #1238 on:** November 13, 2018, 11:09:37 am »

Quote from: Dreyth on November 06, 2018, 01:36:28 pm

Saturday - 11/10/18

-= Workout Log =-

RDLs
135 x 8
135 x 5
185 x 3
225 x 3
275 x 1
315 x 1
365 x 7 >> 3min rest.
365 x 5 >> 3min rest.
365 x 4

Barbell Shrugs
275 x 5
315 x 13
315 x 10 >> 60sec rest.
275 x 12 >> 60sec rest.
275 x 10 >> 60sec rest.
275 x 8 >> 60sec rest.

DB Step ups
50's x 8/leg

Seated Calf Raises
185 x 5
205 x 8 >> 60sec rest.
185 x 12 >> 60sec rest.
185 x 10

Standing Calf Raise Machine
495 x 15 >> 60sec rest.
495 x 8 >> 60sec rest.
495 x 8 >> 60sec rest.

Cable Ab Pulldowns
95 x 5
138 x 8 >> 60sec rest.
125 x 8 >> 60sec rest.
115 x 10 >> 60sec rest.

Hanging Leg Raises
8 >> 60sec rest.
6

This higher than usual volume and extra protein has finally put the fluids back in my muscles and I actually look more cut than before even though I weigh a little more!

Dreyth · « **Reply #1239 on:** November 13, 2018, 11:15:25 am »

Quote

Tueday - 11/13/18
191.4lbs - Morning fasted after peeing.

-= Calorie Log =-
FOOD / ACTIVITY                CALORIES          PROTEIN
5g creatine
3 scoops protein                +360              72g
1 cup milk                      +150              8g
18 deglet noor dates            +400
4 cookies                       +280
Protein bar                     +150              10g
Protein bar                     +230              20g
4 cups greek yogurt             +880              88g
A ton of honey                  +600
Total in                        +3,050            198g

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

Balance                         +450
-= 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 7 >> 3min rest.
90's x 5 >> 90sec rest.
70's x 10 >> 60sec rest.
70's x 4 >> 60sec rest.
70's x 4

Pull ups
BW x 5
+35lbs x 2
+60lbs x 5 >>3min rest.
+60lbs x 4 >> 60sec rest.
BW x 10 >> 60sec rest.
BW x 5 >> 60sec rest.
BW x 5 >> 60sec rest.

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

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
30'x 8 >> 60sec rest.
30's x 8 >> 60sec rest.

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

Lateral Raises
40's x 12

Lol i gained 6 pounds of water weight + glycogen storage from pigging out the last few days. Didn't even feel like updating my log.

But I think this is a good thing. I'd rather do a body recomp while my glycogen stores are full at ~190 rather than empty at ~185. I can literally feel the bloating in my face, fingers, toes lol. I will probably stabilize at 188lbs or so, which I'm good with. Hopefully having full glycogen stores will stop me from binge eating and also allow me to lift harder? I have a feeling it may. I was supposed to do upper body yesterday though.

Lifting upper body later. Didn't eat yet - the calories logged are planned ahead of time. Aiming for +500 surplus since it's a lifting day.

Edit; Gained strength in some lifts, dropped in others.

Dreyth · « **Reply #1240 on:** November 20, 2018, 09:16:58 am »

Been binge eating and slacking in my workouts. Somehow i shot up to 196 pounds one morning!!!

I guess it's time to cut for 1 or 2 weeks and try stabalizing at right under 190lbs. Man, i cant control myself when it comes to food in this friggen country

gotta lift later today. too lazy to update food log right now

Dreyth · « **Reply #1241 on:** November 27, 2018, 10:35:33 am »

Alright I may be too lazy to update everything, so maybe just my daily weight and my workouts for now. i can track calories and protein on my phone

194lbs this morning

adarqui · « **Reply #1242 on:** November 28, 2018, 11:18:25 pm »

Quote from: Dreyth on November 27, 2018, 10:35:33 am

Alright I may be too lazy to update everything, so maybe just my daily weight and my workouts for now. i can track calories and protein on my phone

194lbs this morning

ya tracking all of that in different places is hard. lol.

Dreyth · « **Reply #1243 on:** March 28, 2019, 10:57:51 am »

figure i should post something in here every now and then

finished a cut very nicely, bottomed out at 182.0lbs which i haven't been since high school! I was also very dry (as in, did a full water fast the day before, and then a dry fast on the day of my weigh-in). next week i binged. cutting a little this week to re-do that, and doing a slow lean bulk. currently at like 188lbs ish. Hard to really gauge my weight since i do a lot of fasting, both water fasting and dry fasting. freakin love fasting.

love using full day fasts for cutting. the benefits are amazing. i even did a ~65hour fast to finish off my cut with a couple of ~14hr dry fasts included in there. you don't even get that hungry. helps me sleep very well, too. it's amazing. minimal strength loss and i love not having to cut for months at a time.

lifts are like... squat 295x5, RDL 385x5, incline db bench 90x8 (pr is 100x6, goal is 100x10),
i miss playing basketball. i gotta find a qualified PT near me, get some MRIs of my knees, and take this SERIOUSLY. my cardio sucks man. i'm 26 now and i should start caring about cardio.

Whats my goal now? why do i lift? tbh, i just want to stay looking good and be healthy. i also hate having a fat face. after a certain bodyweight it's like boom my face is fat and bloated and it's a huge difference.

my target strength levels squat 405x1, db incline bench 100x10, rdl 495x1, chin up maybe +100x5. if my knees seriously heal up, maybe ill go kingfish and just work back up to a 455 squat like i used to have and work on that 40" standing vert. but it's not so important to me anymore. would be cool as hell though.

thinking of doing some kind of martial arts in the future, God willing. men are the protectors and maintainers of women, and i need to get on that. i have the job part down (not a crazy salary but enough for me) and the physique, but i've never been in a fight in my life lol

work has been real good to me. been having a lot of work from home projects. got hotspot on my phone, i work on my laptop while driving with my friend, or local dunking donuts, sometimes i log in to check my mail while at the gym eating my preworkout clif bar at the table, etc. not having to commute saves so much time, and wakign up at 5:30am daily on top if that is just amazing. i wake up and have a few hours to kill before i have to sign on. can even take a mid-day nap as part of my lunch break without anyone knowing.

been really slacking on learning my arabic, but i'm picking it up here and there very slowly. very cool to listen to the dawn prayer recitation and understand some things here and there. what a sick language (at least the standardized Arabic is). i could go on and on about the very basics of the root system and how even individual letters have characteristics, so beast. i think i posted before about how when i started to pray 5x a day, all of a sudden i didn't need as much sleep. wide awake by 7am -- not just awake, but like fully functioning awake on 6hrs of sleep (unusual for me). i was guessing that the change was due to entering a deep sleep much quicker. i got a sleep study done for suspected sleep apnea and they discovered that within three minutes of falling asleep i was entering REM. They want to test me for narcolepsy now lol. kind of confirms my guess of falling into deep sleep very quickly, but to be fair i dont have this data on me from before praying 5x/day

some meals i've been having recently, home cooked:

some beef patties with olive oil, spinach, mushrooms, onions, salt pepper paprika cayenne, then i threw in some eggs on top and melted provolone and gouda in:

home made halal guys, thats cauliflower rice in there (tastes amazing) with some veggies and idn what spices. got the sauce from halal guys, this thing tasted incredible, probably better than the famous cart itself:

Then my other friend came over and melted some cheese on top and seasoned it more... the cheese melted even more afterward (not pictured):

meatballs stuffed with cheese, aka meatbombs. also some zuchini salad, tastes so freaking good:

steak with provolone and parm crust, cauliflower rice and avocado:

i don't eat like this every day. usually its a protein shake, some greek yogurt combos: fig preserves + crushed cashews, honey + granola + banana, strawberry preserves + black seeds, and some eggs with a bunch of random stuff thrown in

Dreyth · « **Reply #1244 on:** April 03, 2019, 09:40:58 am »

Incline DB press back up to 95 x 5
PR was 95 x 8 (or was it 10?) and 100 x 6

switched to chin ups from doing pull ups for years. Ever since i started training i was doing chin ups. switched to pull ups thinking it would help my posture more. but you know what, i keep cheating on my form anyway by making my elbows point forward instead of the sides. so i switched back to chin ups for consistency. and they feel much better anyway. currently at 70x4 ish

RDL at 375x5. now that i'm bulking and eating a lot of carbs (but more healthy ones, oats, dates, honey, not too much junk food) i'm having crazy fast recovery. i do an upper lower split and i'm thinking of working out 3 days in a row lol. i've never done an actual proper bulk before - usually i get more protein on a cut than a bulk lol because i eat like a fool when "bulking" in the past. this time i'm trying to bulk with 200g protein per day minimum, and be at a 500cal surplus on lifting days but 0cal on rest days.

kind of want to start focusing on incline BB bench. reasons: eventually DB is just going to get very inconvenient. the first rep gets near impossible to do without a spotter. and the dumbells can very so much from gym to gym that sometimes i have to use DB's 10lbs lighter than at another gym to get all my reps in. problem with BB incline is that i prefer a lower incline than what most gyms already have set up - and they're usually set up on non adjustable benches like my local gym. whatever, i'll aim for the 100x10 first before worrying too much about what to do

might start RDLing twice a week. right now i squat on on day and RDL on the other. but i may add RDLs after squats on squat day instead of doing back extensions. then i can do prone leg curls, abs, calves

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Author Topic: Dreyth's New Journal (Read 538680 times)

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