Progress Journal
 

Alright I'm going to start a journal on here to keep track of my gains and to garner a little support if I can. I have been working hard for the past year and half to cut fat and and build lean mass. I've cleaned up the diet and it's getting down to the wire now and I need a little support I suppose.
Alright a little personal info. I've lifted off and on for the past 10 years and been dedicated to it for the past year and half. Last May in 2006 I tipped the scale at 289lbs. Right now I range from 212 to 205! Made it to 199 once but was a shirt and pants size bigger then compared to where I am now. Right now I weigh less than I did coming into high school.

Age: 26
Height: 6'1"
Weight: 209

A little about my currents:

Bench: 250 5x5 (last max 315)
Dead: 225 3x8 (haven't tried for a max)
Standing dumbbell military: 70's 3x8
Squat: 225 3x8
Hanging Dips: +25 3x15+
Unassisted wide grip pull ups(lats): 4 now lmao ( and I'm proud of that hahah, it's hard to lug 200 lbs up there.)


Not sure about my BMI, but I will add my body fat percentage soon. As well I will add my workout to this journal to be critiqued although I am already considering the possibility my volume is too high, and I may not be focusing enough on compound lifts. Anyways this is just a start. I'll be adding to it.

Congrats on the weight loss. You sound like you have a smiliar build to me, I am 6'3 220lbs and my lifts are right on track with yours. I basically just do the lifts that you listed as my workout and nothing more. It is working for me so you might want to try that for awhile. Good luck to you.

The Work out!

Ok I already know the volume is pretty high but its keeping off some fat and I'm gaining some good mass in the process.. It's hefty so here it goes..

Monday:

Chest:
Flat Bench - 5 x 5
Incline - 3 x 8
Incline Db fly's - 3x8
Front Cable Lifts - 3 x 8 (not sure what else to call em)

Tri:
Cable V-bar press down - 3x8
Cable Reverse straight bar pull down - 3 x 8
Dips - +25 3x15+

Abs:
Decline Crunch(smith weighted) - +75X25, +85x20, +95x20
Cable side tucks - +175, 3x15

Tuesday:

Back:
Lat pulls - 3x8
Seated cable rows - 3x10
cable straightbar press down - 3x8

Biceps:

Standing DB curls - 3x8
DB Hammer Curls - 3x8
Incline dumbell curls - 3x8

Abs:
Decline Crunch(smith weighted) - +75X25, +85x20, +95x20
Cable side tucks - +175, 3x15


Wednesday:

Shoulders:
Standing DB military - 3x8
Side Db raises - 3x8
Front DB raises - 3x8
Upward BB rows - 3x8
BB shrugs - 3x10+

Legs:
squats - 3x8
Decline Leg press - 4x10
calf raises - 3x30+ (three angles)


Thursday:

Back:
Deads - 3x8
Bent Over BB rows - 3x8
Standing Reverse DB fly's - 3x8

Biceps:
Reg. Bar Preacher curls - 3x8
Hammer Bar Preacher curls - 3x8
straight BB curls - 3x8

Abs:
Decline Crunch(smith weighted) - +75X25, +85x20, +95x20
Cable side tucks - +175, 3x15


Friday:

Chest:
Smith stop press (similar to board presses) - 5x5
Decline DB - 3 x 8
Cable cross press - 3x8

Triceps:
Close Grip Bench Press - 3x8
BB skull crushers - 3x8
Flat Bench DB extensions - 3x8

Abs:
Decline Crunch(smith weighted) - +75X25, +85x20, +95x20
Cable side tucks - +175, 3x15

Lmao... Alright there it is now let me have it! I appreciate any feed back! E

So you know there's a problem? :D

I left the gym at 201lbs. last night! Pretty psyched about the weight I'm feeling pretty lean. Strength is suffering a bit so I'm kinda po'd... But you have to eat right?.. I'm gonna cut a little fat for a bit then I'll build again... I'm eating good, but I think my cardio, and long workout, is just cutting into my gains a little right now. A little more rest and a little more cals should fix it... I'll get it right... Gonna cut the work out way down too.. I'll post the new routine when I get it lined out.

Ok, I understand the 5 days a week is overkill! And that I may need to double up the squats and drop some of the isolation garb. But I naturally tend to store fat.. I feel(don't know) that the extra expenditures keep fat down while keeping some strength in tact. Any recommendations for some cardio on down days that won't eat into gains? I think I'm addicted to high volume... LoL I need an intervention here... Would the recommendation be, to alter my calorie intake(lower calories) and train less? I'd appreciate any help here!

Let me ask you something. Are you saying that you tend to put on fat very easily or that you feel your are holding a lot of fat right now?

I put it on easily! I've lost a lot.. I have to really keep track to stay down.. I can gain crap weight very easily and fast!

Ideally I would like to pack as much muscle as I can onto 6'1" 205 build. Is that going to take bulking higher then cutting back down? I guess I try to maintain weight and gain good mass.. Kind of into converting rather than cutting or bulking... I'm close to where I want to be yet so far away.. It's not a loosing situation it's just taking some time. But I'm really learning how I can eat in the process.

No man, I don't think that your goals are unrealistic. I don't know why it should matter whether it is specifically 205 as long as it's mostly lean mass...is there some specific reason for this?

But, no, I don't thing the answer is always to "bulk and then cut back down". It's just for a lot of people that want a lot of mass that allows much quicker gains of mass. You can 'convert' just as you say and try to achive a steady change in body compostion. The positive results of this should be many, including changes in the way your body stores fat, and, quite frankly, for a person who puts on crap weight very easily it may be the smarter way to go because you may just turn that around and end up being a person who doesn't put on crap weight all that easily. It may be a slower process in the short term but a better longterm outcome.

IMO, one of the BIGGEST mistakes in the general bodybuilding world is everyone thinking that what applies to someone stepping onto a stage applies to them as well. I could assume you want more of a six pack, for istance. Well you can achieve that in time and you don't need to get down to single digits to do it. Given that, just how damn cut do you need to be when your more massive (not fat) than the next guy. He gets the underwear add, and you get more women :D.