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  1. #1
    High on Life linedriver465's Avatar
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    Default Linedriver465 All Things Weightlifting

    I finally decided to start a workout journal on the site.

    However, I'm not gonna post all the exercises and weights lifted for each day as I have an actual journal for that. I'm gonna use this log to track key aspects of my workout and accomplishments.

    On Sunday i am gonna post up pictures of me before I begin my journey to reach the elusive six pack abs, which should be 8-9% body fat.

    My goal is to reach this bodyfat percentage by June 13, the day of my high school graduation.

    You can comment all you want, whether it be encouragement or constructive criticism.

    Edit: I meant to say I am gonna post my pics on monday.
    Last edited by linedriver465; 03-22-2009 at 12:16 AM.
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  2. #2
    High on Life linedriver465's Avatar
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    Today was leg, which marks the end of my workout week.

    This week has some importance as i am now able to deadlift 165lbs (my bodyweight) for 7 reps and I can squat below parallel my bodyweight (165lbs) for 7 reps. I cannot wait to reach the 200 mark!

    Every since i can remember , I have always had a stronger lower body than upper body.

    Anyways, the overall leg workout was AMAZING, I love the gut wrenching, gasping for air, sweat pouring off of you feeling after completing solid reps for a big exercise.
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  3. #3
    Frequent Poster Mike91's Avatar
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    Quote Originally Posted by linedriver465 View Post
    I finally decided to start a workout journal on the site.

    However, I'm not gonna post all the exercises and weights lifted for each day as I have an actual journal for that. I'm gonna use this log to track key aspects of my workout and accomplishments.

    On Sunday i am gonna post up pictures of me before I begin my journey to reach the elusive six pack abs, which should be 8-9% body fat.

    My goal is to reach this bodyfat percentage by June 13, the day of my high school graduation.

    You can comment all you want, whether it be encouragement or constructive criticism.
    Good stuff man!! Now never! Let us all know how it goes and inspire others

  4. #4
    M&S Senior Member iforwms's Avatar
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    Nice work starting a log mate. Keep it up!
    -Ifor

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  5. #5
    High on Life linedriver465's Avatar
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    Today marks the first official day of my cut and I am psyched!!
    I have been gradually reducing my cals over the past 2 weeks or so, and this week i will be eating 200-300 below maintenance. I will keep my warm up (8min) and cool down (12min) cardio the same as i have during my bulk. I work out 4 days per week and will use mostly all my exercises from D4DS. I like to switch up the exercise, rep timing, or rest interval once every 3 weeks to keep it interesting. Depending on my weight loss this week, i may add in some HIIT 2 non-consecutive non-weightlifting days. I tried LISS last time, and found i lost too much muscle.

    I am going to take my weight, waist and wrist measurement once a week, while i will take the other bodypart measurements once every 3-4 weeks.

    Anyways, today's measurements:
    Weight: 166.8 lb
    Wrist: 6.75 in
    Waist: 33.25 in
    Bodyfat%: 14.8%

    All measurements are taken unflexed with the exception of bicep:
    Right Thigh: 22.5in (I wasnt sure exactly where to measure on the thigh, so i put the tape roughly a little above halfway up my thigh.)
    Left Thigh: 22.5 in
    Right Calf: 15.625 in
    Left Calf: 15.063 in
    Chest: 39.5 in
    Neck: 14.5 in
    Right and Left Bicep: 13.5 in (flexed)

    Given my bodyfat %, i hope to reach my goal % of 8% in 10-11 weeks, and 12 weeks maximum
    Pics to follow....
    Last edited by linedriver465; 03-23-2009 at 06:27 PM.
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  6. #6
    High on Life linedriver465's Avatar
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    Today was my first cutting day. I shortened the rest for 45 sec between sets, 1 min between exercises, 1 min 30 sec between bodyparts.

    I am doing 3 sets of various ab exercises every weightlifting day: cable crunches Mon, Leg Raise Tues, Cable Chop Thur, Planks and Ab vacuums Fri.

    The pump in my triceps during the weight tricep dip was amazing!!
    Last edited by linedriver465; 03-27-2009 at 09:26 PM.
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  7. #7
    Frequent Poster stonerocks21's Avatar
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    Nice job bro! Looks like you got some big time calves! You'll look good after your cut for sure! Nice job!
    Currently: Bulking
    Current Weight ~ 158
    Goal Weight - 160
    BF% = 12%
    Cutting After - Goal BF = 8%

  8. #8
    High on Life linedriver465's Avatar
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    Quote Originally Posted by stonerocks21 View Post
    Nice job bro! Looks like you got some big time calves! You'll look good after your cut for sure! Nice job!
    thanks bro!
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  9. #9
    High on Life linedriver465's Avatar
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    today was back day. shortened the rest periods to 45 sec in between sets so i finished in about 35 min, but i was drenched in sweat and gasping for air. it was AWESOME!

    Note: I deadlifted 170lb for 7 clean reps today (new PR)
    My pull ups are always improving in number and form.

    I feel great and food portions feel correct, lots of energy. It's much easier and less stressful for me to base everything on estimated portion size. Calculating my intake to the exact cal and gram is painful and annoying.
    Last edited by linedriver465; 03-24-2009 at 06:54 PM.
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  10. #10
    High on Life linedriver465's Avatar
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    Excellent Chest and Bicep workout today!

    I have decided to keep my ab routine how it was during the bulk; two days of 6-9 weighted exercises.

    I have been feeling kinda hungry but energy levels are steady. I hopped on the scale today (not an official measurement) and i noticed i weighed 164.6 lbs. I checked my bf to find it already went down to 14%, but i still lost a bit of fat free mass. I hope the ffm is glycogen adn water and not muscle mass. I guess ill see next monday. What is the normal weight to lose the 1st week while cutting?
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  11. #11
    High on Life linedriver465's Avatar
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    Today's leg workout was ridiculous! I was literally drenched in sweat since set one. Without a doubt i was the hardest working person in the gym ( i go to a gym of mostly older ppl and cardio maniacs). I pump in my quads today was unlike any other. I improved on every exercise

    New PR for squat: 170lbs for 9 solid reps.

    Some say the squat is more mind than muscle and today i couldnt agree more. I could have just stopped at six reps at 170, but i smashed the mental barrier and busted out 9!

    Tomorrow is a rest day and Sunday im gonna try out some HIIT.
    Last edited by linedriver465; 04-02-2009 at 09:46 PM.
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  12. #12
    Will rep for Zyzz posts TBtaylor52's Avatar
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    Quote Originally Posted by linedriver465 View Post
    Today's leg workout was ridiculous! I was literally drenched in sweat since set one. Without a doubt i was the hardest working person in the gym ( i go to a gym of mostly older ppl and cardio maniacs). I pump in my quads today was unlike any other. I improved on every exercise

    New PR for squat: 170lbs for 9 solid reps.

    Some say the squat is more mind than muscle and today i couldnt agree more. I could have just stopped at six reps at 170, but i smashed the mental barrier and busted out 9!

    Tomorrow is a rest day and Sunday im gonna try out some HIIT.
    Nice job bro! I agree with what people say when it's mental. They say if you really ignore it and focus in, you can do your 10rep(What seems hard) 20 times.
    RIP Zyzz 03/24/1989 08/06/2011. Veni Vidi Vici. Son of Zeus. Brother of Hercules. Father of Aesthetics.
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  13. #13
    High on Life linedriver465's Avatar
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    Quote Originally Posted by TBtaylor52 View Post
    Nice job bro! I agree with what people say when it's mental. They say if you really ignore it and focus in, you can do your 10rep(What seems hard) 20 times.
    True that^^^. I can't wait to smash the 200 mark!
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  14. #14
    Will rep for Zyzz posts TBtaylor52's Avatar
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    Quote Originally Posted by linedriver465 View Post
    True that^^^. I can't wait to smash the 200 mark!
    Ha, I remember when I used to squat I got 310, then had knee surgery and stopped squatting and haven't maxed yet. I'll be happy with 230 lol. (I started doing the dumb stuff and do only upper body). But after my cut it's all out on the muscle gaining.

    My legs are huge and I hate it because that's where jeans don't fit, they fit fine in the waste but the legs area is usually tight
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  15. #15
    High on Life linedriver465's Avatar
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    Gonna try HIIT cardio this cut cycle. I haven't run an interval since the end of cross-country running season (October 08) but i was pleasantly surprised with how fast i felt like i was running (probably ~10mph on the sprints, maybe a little more).

    Form: sprinting around neighborhood track

    Warm up: 5 min
    30 seconds all out
    30 seconds quick walk
    Repeat 7 more times
    Cool Down: 5 min 20 sec

    Overall a great session, lungs were really feeling it after that 8th interval.
    Right now im just gonna keep it to 1 HIIT session per week in addition to my warm up and cool down cardio on lifting days and go from there. It's so nice to finish in 14 min and feel like i accomplished something rather than to slog away for 30 min in a daze. I guess I'll see what happens...
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  16. #16
    High on Life linedriver465's Avatar
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    Measurement Monday:

    Weight: 165 lb
    Wrist: 6.75in
    Waist: 32.875 in
    Height: 68.75 in

    Bodyfat %: 14
    Fat: 23.10 lb
    Fat Free Mass: 141.90

    Seeing be definition already!
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  17. #17
    High on Life linedriver465's Avatar
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    another great shoulder and tricep workout today.

    I subbed the db press with Arnold presses today, and man did i feel the burn! For me, i felt like my shoulder was more involved in the arnold press and my form and rep speed was easier to control.

    Unfortunately both benches were occupied so i had to change my tri workout to: weighted dips, incline skullcrushers, straight bar press downs. I love my close grip bench press but oh well.

    Kinda fighting a head cold but it could be allergies. Only one more week till my spring break and i can't wait!
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  18. #18
    High on Life linedriver465's Avatar
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    Back Day

    Managed 2 sets of 8reps and 1 set of 7 reps for 170 lbs. I finally feel my form is nearly perfect.

    It's so funny to watch the cardioheads and ppl. using the machines when i bust out the deadlift. People get so confused, it's great.

    Other than that, great workout, improved on pull up number and form
    Subbed the bb row for the db row (hands parallel) and it feels so much better in terms of my form.
    3 more days of school till spring break!
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  19. #19
    High on Life linedriver465's Avatar
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    Chest and Biceps today.

    Finally performed flat bb bench just to get an idea for how much i can lift (i usually use dumbbells). 120 for 7 pretty decent reps. i wasn't too surprised consider i squat and dead in the 170 range. Regardless, i hope to increase my dead and squat to over 200 and my bench to my body weight (160ish) as soon as i finish cutting.

    Great pump, good form, only 1 more day till spring break
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  20. #20
    High on Life linedriver465's Avatar
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    Another excellent leg workout and another pr for my squat.

    175 lbs for 7 solid reps. YEEAH!!

    I felt a little more fatigued and shakey during the sets for calves but that was probably because i upped the weight for almost exercise before it.

    Spring break is finally here!!
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    High on Life linedriver465's Avatar
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    Off day today. Although, I mowed the lawn, moved a bunch of rocks and wood and made a fire. very nice weather.

    I saw haunting in connecticut last night, not too bad, i'd give it a 3 out of 5 stars.

    Hamstrings are super tight and sore. I can't wait for my massage tomorrow.

    First Cheat meal in two weeks: two homemade waffles, 2 tbsp nutella, 1/2 tbsp honey. Amazing

    Go Heels, NCAA Championship ftw.
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    High on Life linedriver465's Avatar
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    HIIT cardio in the morning after 1st meal.

    5min warm up
    30 sec all out sprint
    30 sec walking
    Repeat 8 more times
    5min 15 sec cool down

    I was really huffing and puffing those last 3 intervals.
    Overall a great cardio session. Measurement day tomorrow, i can' t wait.
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  23. #23
    High on Life linedriver465's Avatar
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    Measurement Monday:

    Weight: 163.2 lb (1.8 lb loss)
    Waist: 32.75 in (0.175 in loss)
    Bf%: 13.6% (0.4% loss)
    Fat: 22.2 lbs (0.9 lb loss)
    Ffm: 141.0 lbs (0.9 lb loss)

    Overall , i have lost 3.6 lbs, 2.5 of which have been fat. I assume the total ffm loss of 1.11 lbs since the begin of my cut is largely due to loss of glycogen and water.

    Should i up the calorie count, increase my carbs, increase my protein? As long as it's water and not muscle, im not too worried.
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  24. #24
    High on Life linedriver465's Avatar
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    Shoulders and Triceps today.

    Overall a great workout, really hit the shoulders hard with the arnold presses

    Oops, i forgot to warm up for triceps but i still managed to improve weight and form. weird huh?
    I switched my exercises for triceps so now:
    3 sets of 8-10 reps CGBP
    3 sets of 8-10 cable straight-bar pushdowns
    3 sets of MAX Tricep Dip
    1 set of 20 reverse grip cable straight bar pulldown (just for fun! lol)

    Holy crud, those tricep dips were killing me at the end. I could only manage about 10 reps unweighted. I'm gonna be sore tomorrow.

    GO HEELS!
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  25. #25
    Will rep for Zyzz posts TBtaylor52's Avatar
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    Default

    Quote Originally Posted by linedriver465 View Post
    Shoulders and Triceps today.

    Overall a great workout, really hit the shoulders hard with the arnold presses

    Oops, i forgot to warm up for triceps but i still managed to improve weight and form. weird huh?
    I switched my exercises for triceps so now:
    3 sets of 8-10 reps CGBP
    3 sets of 8-10 cable straight-bar pushdowns
    3 sets of MAX Tricep Dip
    1 set of 20 reverse grip cable straight bar pulldown (just for fun! lol)

    Holy crud, those tricep dips were killing me at the end. I could only manage about 10 reps unweighted. I'm gonna be sore tomorrow.

    GO HEELS!
    I concur.
    RIP Zyzz 03/24/1989 08/06/2011. Veni Vidi Vici. Son of Zeus. Brother of Hercules. Father of Aesthetics.
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