Anabolic Burst of Cycling Diet & Exercise Journal

[mustang GT]

Yup true, just do the best you can. Luckily it will be during your cutting cycle.

[KetoManiac]

i decided this is what i would do this week. I will work chest/back today, ill wake up early tomorow before i leave to work legs, then bring some weights and work arms later this week.

here is my new diet since ill only be using a 10% under mantaince:

breakfast: 1 cup smart start, 1 glass milk, 1/2 cup oatmeal
lunch: ham and fat free cheese sandwhich, whole wheat bread, 100 calories worth of fruit
pre workout: 1/2 cup oatmeal, glass milk
post workout: half can tuna, 4 roll smarties
dinner: varies (protein and fat)
2 hours before bed: 1/2 cup low fat cottage cheese, 1 ounce almonds

this brings me to to a total of about 1800 calories.

[KetoManiac]

8/03/03

Diet wenty very well today. Went exactly as planned except i had a chciekn breast post workout ( a small one) as opposed to tuna.

I was a bit dissapointed with my workout though . I expected my strength was going to be alot stronger =/. But im still at a plateu for flat dumbell bench press . But on my last set, i also forgot to rest for 9- seconds (i only did it for 60 seconds). Heres how it went (rested 90 seconds between sets and 120 seconds between exercises):

flat dumbell bench press
1x8, 1x8, 1x5 (38lbs)

Incline dumbell bench press
3x8 (28lbs) *

bent over barbell rows
1x8 (80lbs), 2x8 (90lbs)*

deadlifts
1x8 (90lbs), 2x8 (96lbs)*

one armed rows
1x8 (32lbs), 1x8 (38lbs)*

Chest flyes
2x6 (28lbs)

*=increase weight

still kinda sad about the falt dumbell bench press. I was planning on being able to up it at least 5lbs .

overall it was a good day. Tomrow is probably going to be my last update for 12 days .

[KetoManiac]

8/04/03

Woke up early today to do leg day. I had no motivation and was too tired to do anything whatsoever. I coudlnt belive how tired i was. I got a bit less then 6 hours of sleep . So i couldnt even get the squat bar on my back. I just decided to keep it simple:

Leg extensions:
4x8 (60lbs)

Leg curls:
3x8 (33lbs)

Calf raises:
3x15

and that was it . Im so tired right now and mad becuase i should of just went to sleep earlier . I decided this is what im going to do arm day:

military press* 3x6-8
lateral raises* 3x6-8
cable curls* 3x6-8
close grip chinups 3x6-8
Tricep dips 3x6-8
tricep extenions* or close-grip pushups 3x6-8

* = cable band

yuh im not allowed to bring weights which is gay so im bringing this cabek thing thats actually pretty cool.

just a note. MY triceps are still a bit sore form that workout. MAn i was sore for a whole week .

see ya all in 11 days.

[mustang GT]

k have a good time man and good luck

[KetoManiac]

8/03/03 - 8/13/03

diet was disasterous . It's hard to eat right while vacationing. During the 20 hour ride, we only ate fast foods, and we stayed at a hotel for 3 nights therefore i had to eat the hotels breakfast (which has nothing healhty) and mcdonalds . The rest of the time i spent was at my grandpa's where atleast my diet was a bit cleaner but could have been way better. Comiong home once again i was in a car for 20 hours so i only slept and ate (crappy meals) . Hopefully due to the calorie defecit (and HIIT sessions i did), I still lost something.


Workout was okay. I only did 2 workouts there. One was my first shoulder/arm day. I used the resistance bands and some weights (40lbs)I found at my grandpa's. It looked like this:
military press (cables) 3x8
lateral raises (cables) 3x8
military press (40lbs) 3x8
curls (cables) 3x8
reverse curls (cables)2x8
barbell curls (40lbs) 3x8
standing tricep ectensions (cables) 3x8
seated tricep extensions (30lbs) 3x8
Close-grip pushups 2x8

It was a pretty good workout.

Then came chest and back day again so i decided I would do this. Instead of just taking the week off (my joints were hurting a bit), i would wait till i got home to max out.I will split it into two days. back and biceps, and chest,legs,triceps, and shoulders.


Im also going away (again) this saturday, luckily to a beach house where at least i have my own room so i can bring weights . I was thinking about supersetting during the GVT workouts (which they suggest) to speed up my workouts so it takes 25 minutes max.

lately I been feeling that It will just be better for me to go ahead and do a straight bulk as opposed to using this diet. Right now, i feel I lost a lot of mass (muscle). I won't quit just yet until i take my measurements this saturday. It might be all mental so i cant come to conclusion about anything just yet.

[KetoManiac]

8/14/03

oh crap, a black out today as all of you know =O. Im from new york so my power was out from 4pm - 3am. Right when i was aboutt o get my haircut the poer went out . Thank god there was traffic otherwise my hair would look like a cow ate off it .

I maxed out today and couldn't belive the weights I got. Im serously thinking now about powerlifting. Here are the weights:

Bent Over Barbell Rows
1x2 (90lbs), 1x2 (100lbs), 1x1 (114lbs), 1x1(128lbs), 1x1 (138lbs)

Deadlifts (both palms facing me)
1x1 (130lbs) 1x1 (150lbs) 1x1 (170lbs) 1x1 (180lbs) 1x1 (190lbs) 1x1 (200lbs) 1x1 (206lbs)

Barbell Curls
1x1 (80lbs), 1x1 (90lbs), 1x0 (96lbs)

I might be off my 15 lbs. One brother said the bar was 45 lbs, the other said 20. So I just used 30lbs as the bar weight.

I was really surprised by these maxes. Last year I could only curl 60lbs barely. 90lbs came kind of easily. I tried going for 100 but was too exhausted from the rows and the other sets of curls i did .

I cant wait until tomorow when i max out on bench and squats. Only problem is i dont have a squat rack so im not sure what im going to do .

[KetoManiac]

8/15/03

today was a pretty good day. It's also the last day of my cutting diet .

I decided that the 2nd week of my cutting phases, I will max-ot on a given exercise as opposed to doing 3 sets of 8 reps or something of that matter.

Today I maxed out on the exercises I didnt yesterday. Here they are:

Seated Dumbell Press (each dumbell):
1x1 (18lbs), 1x1 (22 lbs), 1x1 (28 lbs), 1x1 (32 lbs) , 1x1 (38 lbs)

Skull crushers:
1x1 (25 lbs), 1x1 (45 lbs), 1x1 (55 lbs), 1x1 (65 lbs), 1x0 (71 lbs)

71 lbs just wouldnt go up. Had to drop it on the floor.

Of course today I had to workout at my dads where i have 114 lbs worth of weights so I couldnt max out on squats (traps hurt to much anyway from those deadlifts yesterday), stiff legged deadlifts, and bench press. So for the rest of my workout i did this:

Leg Extensions:
4x10 (60 lbs)

Stiff Legged Deadlifts:
1x8 (70 lbs), 3x7 (102 lbs)

Calf Raises:
2x15

Suicide Crunches:
2x12

My traps were so too sore to squat even a light amount of weight. I had to do leg extensiomns and my crappy weight bench can only fit 60lbs on the leg extension thing (might be due to the fact I use 5lb plates and 10lb plates, i need to get 25lb plates ) so it was pretty easy =/.

Suicide crunches are is a crunch with a leg extension at the same time. You crunch up and at the same time bring your knees in, then go back down with the crunch and at the same time straighen out your knees.

So here is how the 2nd week of my cutting phase will look:


Legs/Shoulders
Squats
Stiff Legged Deadlifts
Seated Dumbell Press

Chest/Biceps/Abs
Flat dumbell or barbell bench press
Barbell Curls
Suicide crunches 3x12

Back/Triceps/Calves
Rows
Deadlifts
Skull Crushers
calf raises 3x15

Diet went pretty well today as well. Looking foward to bulking again.

[KetoManiac]

8/16/03

Going to long beach island (jershy shore) today. It's great to get away. Diet has also been going pretty well today (bulking again). Due to what im limited with, heres my new GVT split:

legs:
dumbell squats
dumbell stiff legged deadlifts
calf raises
suicide crunches

chest/back:
flat dumbell bench press
one armed DB rows
flat dumbell flyes
bent over dumbell rows

Shoulders/arms
dumbell skull crushers
dumbell curls
lateral raises
bent over lateral raises

I also took new measurements today. HEre they are:

Arms: 11.25 (relaxed), 11 7/8 (flexed)
Chest (around nipples): 32.75 (relaxed), 34 1/3(flexed)
Waist (around belly button, relaxed): 30
Quads (middle part): 18 1/4 (relaxed), 18 3/4 inches (flexed)
Calves: 13 (relaxed), 13.25 flexed
Weight:137

hmm. my weight stayed the same, i managed to lose an inch off my waist, and only go down around 1/4 inch in everything. weird.

well im off to the beach house now. SEe you all in 2 weeks i guess .

[mustang GT]

Have a good time man!

[KetoManiac]

Originally Posted by mustang GT

Have a good time man!

thank you .

8/17/03
My dad is letting me use his laptop to connect to the internet. Today was a pretty good day. MY chest has a great pump now. Pushups are harder then i thought. Here is how my workout went:

Chest Flyes
3x10 (20lbs)

One Armed Rows
3x10 (20lbs)

Pushups
3x11

Bent Over dumbell rows
3x11 (20lbs)

went pretty well. Couldnt do pullups nor could i do dumbell bench press (didnt bring enough weight).

Diet is going pretty well also. THe beach is awesome...


8/18/03

Chest and lats are killing me. Still enjoying the waves.

DId legs today. KInd of hard to do legs without much weights. I did this:

Dumbell Deadlifts
10x10 (20lbs)

Dumbell Stiff legged Deadlifts
10x10 (20lbs)

Calf Raises
3x15

Suicide Crunches
3x12

Still was a pretty good workout though. Its been great heere. Im getting a good tan already.

8/19/03

Today was a rest day. I went for a nice bike ride around the town. It was really good to get away. Just going to the beach and eating . Legs are sore today a bit.

8/20/03

Took another bike ride around town. HAving a good time over here. Tomrow is arm day so ill report how that goes.

[KetoManiac]

8/21/03

today was arm day. Got a great pump today. THis is what I did:

Dumbell Curls (both arms at once)
10x10 (14lbs)

Dumbell Skull Crushers (both arms at once)
10x10 (14lbs)

Lateral raises
3x11 (10lbs)

Bent over lateral raises
3x11 (10lbs)

It was a real good workout. MY diet has been pretty clean also.

[KetoManiac]

8/21/03

today was arm day. Got a great pump today. THis is what I did:

Dumbell Curls (both arms at once)
10x10 (14lbs)

Dumbell Skull Crushers (both arms at once)
10x10 (14lbs)

Lateral raises
3x11 (10lbs)

Bent over lateral raises
3x11 (10lbs)

It was a real good workout. MY diet has been pretty clean also.

lately I been thinking about what im going to do after im done with the german volume training. I been debating whether i should do a strength specific program (westside training) or a hypertrophy specific program (HST). IF i use HST, i will gain mostly muscle which means my weight will go up, and my lifts for the most part will stay the same which would make the big 3 lifts look less impressive (if i ever wanted to powerlift). IF i follow a strength specific training program, my strength will go up mainly, but i wont gain much muscle =/. So im trying to reavulate my goals and see whether i want to stay as a bodybuilder or start powerlifting.

[KetoManiac]

8/22/03

today was chest/back day. It went really well. My chest and back were killed afterwards. Im really starting to like one armed rows better then barbell rows. Heres how my workout went:

Chest Flyes
3x10 (20lbs)

did chest stretch between sets

One Armed Rows
3x10 (26lbs)

did back stretch between sets

Pushups
3x11

did chest stretch between sets

Bent Over dumbell rows
3x11 (20lbs)

did back stretch between sets.

Going on a boat ride tonigh. see you guys later .

[KetoManiac]

8/23/03

diet was really bad today. nothing else really happened.

8/24/03

diet was a whole lot better today. still resting. oh yeh, i went to six flags new englad and got stuck on this ride:

http://www.sixflags.com/parks/greata...s/superman.asp

i actually got stuck in the flying position... they "experienced technical diffucilties*.

8/25/03

couldnt do leg workout today so i have to do it tomorow. other then that, everything else is pretty good.