Jackals Journal

[Jackal]

20 min moderate cardio today on my bike at home. I had no way of getting to the gym ( long story )... Back and biceps tomorrow hoping to hit 300's on deads.

[Jackal]

Day 60

Back

Deadlifts: 135x6 135x6 225x6 305x2!!
B.O. Row: 115x8 140x5 140x5
D-Bell Rows: 60x6 65x5

Biceps

21's: 96x7x7x5 96x7x6x4

Shoulders

Overhead Press: 40x8 40x8 108x8 120x6 130x3
Behind the Back Shrugs: 135x12 185x9 235x7

Excellant workout today. Damn i finally hit 300's for deads and i was able to do 2 of them!!! Dang i was surprised.... And shoulder strenght went up too, i was like what the crap is goin on. Anyway, cardio tomorrow.

[Jackal]

Did cardio and abs today. Im going to be running a mile first on cardio day and try to bring my time down as to try to improve my cardiovascular fitness. Today i ran it in 8:15. Weighed in at 192 today too :/

[Jackal]

Day 62

Legs

Squat: 105x8 105x8 195x6 215x4 215x4
Leg Curl: 40x8 40x8 125x6 155x4 155x4

Cardio: 15 minutes moderate.

Squats had my back hurting last week and my strength on them dropped quite a bit to my surprise. Going to wear a belt and keep real strict form, having someone watch me. It was probably my form that was causing my back to hurt and i hope this will solve my problem and will let my numbers go up in the next couple weeks.

[Jackal]

64 days ago
Jackal

Age: 18
Hieght: 6'2''
Weight: 202
Bf%: 19-20%
LBM: 163 lbs
Bodytype: Endomorph
Program to start July 7.
Target: 180 lbs
10% Bf
162 LBM
3 month period

-----------------------------
Ok i have got my BF tested finally after 64 days at 15% at 191 lbs. Which means i lost 1 lb muscle and about 12 lbs of fat which im happy about. I have decided to stop my cut right now and switch to my bulk a little early. I am satisfied with what i accomplished because i just wanted to lose a little junk before i started bulking.

[Jackal]

Here are new stats and goals for my journal - I will still use this one even though im on a new mission.


Age: 18
Hieght: 6'2''
Weight: 191
Bf%: 15%
LBM: 162 lbs
Bodytype: Endomorph
Program to start July 7.
Target: 220 lbs
- Bf
180 LBM
Til the end of March (6 months)

Workouts

Monday - Chest + Triceps
Tuesday - Light Cardio
Wednesday- Back + Biceps + Shoulders
Thursday - Light Cardio
Friday - Legs
Saturday - Off
Sunday - Off

I might not even do the cardio if im not gaining weight but who knows. Diet will be as clean as possible but hey im not perfect Im going to write down what i eat and maybe post it but if its too much work im not going to bother because i am really busy with school right now.

[Jackal]

Day 1 Bulking

Chest

DB Press: 30x6 30x6 60x6 65x6 67.5x2(failure)
Flyes: 45x6 50x4

Triceps

Dips: 10x 7x 6x
Cable Pushdowns: 135x6 140x4

Good workout, but was dissapointed because i wanted to hit 70lb on the DB's but i wasnt able to. I got stuck on the last rep of 65 for like 15 seconds but slowly brought it up and was breathing like crazy.

[Jackal]

Day 2

No workout to report on but i ate a TON of food today. Damn my belly is so full. Going bulk right after a cut isnt a greta thing i should have steadily increased calories but hey im loving it. Heres roughly what i ate today.

1 cup oatmeal
3 cups milk
1 scoop whey protein

6'' turkey sub w/cheese and nothing else

2 tortillas wrapped around steak
fries <---bad
2 cups milk

1 banana/strawberry nonfat yogurt + protein booster smoothie

2 homecooked lean hamburgers( ~5-6 oz each) w/ 2 buns
1 cup milk

Crapload of turkey(8-14 oz)
Halibut fillet(6 oz)
Baked potatoe
Stuffing

1 can tuna
2 pieces ww bread
2 cup milk

I was stuffed....

[Jackal]

Day 3

Back

Deadlifts: 135x6 135x6 225x6 285x6 305x3
B.O. Row: 100x8 145x4 145x4
D-Bell Row: 65x5 70x5

Shoulders

O.H. Press: 40x8 40x8 125x3 120x3
D-Bell O.H. Press: 45x7 45x5
Shrugs: 100x12 245x6 245x6

Biceps

Cable Curls: 80x10 100x8 120x5 120x5

Excellent workout, did 305 for 3 times on the deads and only did it twice last week. Damn i ate a lot of food.

1/2 cup oatmeal
3 cups milk
1 scoop whey
1 cup yogurt

1 omelet
2 slices pizza
2 grilled chicken sandwhiches
1 plate salad with ranch
4 cups milk

Strawberry Banana Nonfat yogurt w Protein Booster Smoothie

10-14 ounce chicken
1/2 plate rice
Mac n Cheese
Corn
1 cup milk

Mac n Cheese
2 Cup Milk
1 scoop whey

[Jackal]

Day 4

No workout today, not much to say. Thank god for the university buffet(only 5 dollars)...

1/2 cup oatmeal
Mac n Cheese(leftovers)
3 cup milk
1 scoop whey

Strawberry Banana nonfat yogurt w/ Protein Booster Smoothie

2 Cheeseburgers
3 pieces cod(2-3 oz ea)
1 plate salad w/ranch
4 cups milk

2 bananas
1/2 bagel

1/2 bagel

2 14oz New York Strip Steaks
3 Texas Garlic Toast
1 hotdog + bun
1 corn on the cob
1 baked potatoe w/small amount of sour cream

1 slice cheesecake 3 birthdays in the family all within 1 week, must celebrate!!

Here are some measurments im going to be keeping track of during the bulk.

Waist - 38.5''
Arm - 14''
Quad - 22''
Chest - 44''

[Jackal]

Day 5

Legs

Squat: 105x8 105x8 195x6 205x5 215x4
Leg Curl: 40x8 40x8 125x6 160x5 160x4
Leg Extension: 90x8 120x8 280x6 280x4
Calve Loader: 135x12 225x6 225x6

Good workout today, didnt take to long. Weighed in at a whopping 199 lbs already. Must be water or something cause damn it doesnt look like i gained 7-8 lbs. Ate a lot today but maybe i should cut back cause im gainng weight like crazy.

1/2 cup oatmeal
3 cup milk
1 scoop whey

Banana Strawberry nonfat yogurt smoothie w/protein booster

2 grilled chicken sandwhiches with cheese
1 plate salad w/ranch
1/2 3 cheese calzone
2 cups milk

2 homemade hamburgers
~1 cup hamburger helper
4 cups milk

1 can tuna
2 slices ww bread
2 cups milk

[Jackal]

Day 6

1 cup milk
1 scoop whey
1/2 cup oatmeal

2 pieces toast
1 bowl cottage cheese
2 boxes single serving cheerios
1/4 gallon milk

2 grilled cheese sandwhiches
1 bowl chili
5-10 taco chips
2 cups tomatoe soup
1 cup milk

no salmon....Parents friends came over so had to eat pizza

3 slices pizza
4 cups milk

1 can tuna
1/2 pita
1 cup milk

[Jackal]

Day 7

1 can tuna
1 pita
3 cups milk

2 bananas
1 scoop whey
1 cup milk

1 cup yogurt
1 banana
2 cups milk

14-16 oz chicken ( yea a lot)
Rice w/ ground beef
Mac n cheese

1 can tuna
2 slices ww bread
2 cups milk

For the day: 448g Carbs 307g Protein 64g Fat 3608 calories
Ratio: 49% Carb 35% Protein 16% Fat

[Jackal]

Day 8

Chest

D-Bell Press: 30x6 60x6 65x6 70x4
Decline Press(smith machine maybe?? no spotter needed): 105x8 135x6 165x4 165x4

Triceps

Dips: 1x12 1x7 1x6
Cable Pushdowns: 140x5 145x5 150x4

Excellent workout, pumped out 70x4 on db press and couldnt even do it once when i tried last week!! Damn i was happy. Pushdown strenght also increased. Feelin pretty good right now.

Weight - 200 lb
Sleep - 5-6 hours. Rough night, pretty unusual. Goin to bed early today and try to get 10 hrs.

Food

1/2 cup oatmeal
3 cup milk 2%
1/2 scoop whey

2 hamburgers
2 slices pizza
1/2 plate scrambled eggs
2 pieces ww toast
1 plate tossed salad
4 cups skim milk

Banana strawberry nonfat yogurt smoothie w/ Protein booster

2 bananas

Kafta(mediterranean food, hard to explain - all meat)
1/2 pita
2 bananas
1/2 handful fries

2 scoop whey in water
1 banana

1 scoop whey in water
1 cup yogurt

For the day: 526 carb 277 protein 134 fat
Ratio: 46% Carbs 26% Protein 28% Fat
Calories:4376

Too high in fat today. Guess i had to much red meat.

[Jackal]

Day 9

Sleep - 8 hours

Food

2 cup milk 2%
1 scoop whey
1/2 cup oatmeal
1 banana

2 grilled chicken sandwhiches
1/2 slice pizza
1 plate salad
1 philly cheese steak
4 cups skim milk

Smoothie w/ protein booster

2 bananas
2 4'' turkey subs
1 cup milk 2%

8-10 oz salmon
1 scoop mashed potatoes
1 cup 2% milk


2 bananas
1 scoop whey in water
Yogurt

For the day: 523g Carbs 346g Protein 92g Fat
Ratio: 46% Carb 34% Protein 20% Fat
Calories: 4232

Fat lookin better than yesterday, probably because i eat little red meat. Calories lookin good.