Jackals Journal

[Jackal]

Day 10

Back

Deadlifts: 135x8 135x8 225x6 285x4 315x3!!
B.O. Row: 100x8 145x6 145x4
D-Bell Row: 65x6 70x5

Biceps

Cable Curls: 80x8 80x8 130x6 130x4
Concentration curls: 35x4 35x3

Shoulders

O.H. Press: 50x8 50x8 115x5 120x2
D-Bell O.H. Press: 50x5 50x5
Shrugs: 245x6 245x6

Excellant day, tore it up on deads today. No way did i thinkid get 315 three times. Form was a bit off on the last rep coming down. Not posting diet for today, in a hurry maybe ill do it tomorrow.

Sleep - 8 1/2 hours

[Jackal]

Day 12

Legs

Squat : 135x6 135x6 185x5 205x4 215x3

Leg Curl: 50x8 50x8 125x6 165x5 165x4

Leg Ext: 70x8 120x6 285x4 280x4

Definately not excited about squating right now - it has to be my worst excercise. Being 6 '2'' doesnt freakin help - gosh i hate squats.... Curl and Ext looking good though.

Weight - 204 lbs, Kinda jumpy
Sleep - 8 hours

No food posting today, but it wasnt very good.

[Jackal]

Day 13

Sleep - 7 hours

Food

1 cup 2% milk
1 scoop whey
1 banana

1/2 plate scrambled eggs
4 pieces wheat toast w/ very light butter
1/2 cup oatmeal
4 cups skim milk

2 grilled cheese sandwhiches
3 cups chicken noodle soup
3 cups skim milk


2 home-made hamburgers, BBQ'ed
1 1/2 cobs of corn
2 cups french fries

1 banana
2 scoop whey

1 can tuna
2 slives ww bread

For the day: 478 g Carbs 292 g Protein 141 g Fat
Ratio: 41% Carbs 27% Protein 32% Fat
Caloires: 4421

Too much fat today, will see what happens tomorrow.

[Jackal]

Day 14

Sleep - 10 hours

Food

2 pancakes w/ light syrup
3/4 can tuna
1/2 pita
4 cups 2% milk

2 scoop whey
1 cup milk
1 banana

2 cups rice cooked
Peas + carrots+ diced steak in a tomatoe sauce over the rice

1.5 cups rice cooked
Peas + carrots+ diced steak in a tomatoe sauce over the rice

2 scoop whey
1 banana

For the day: 510 g Carbs 285 g Protein 61g Fat
Ratios: 54% Carbs 31% Protein 15% Fat
Calories: 3749

[Jackal]

Day 15

Chest

D-Bell Pess: 35x6 35x6 65x6 70x6 75x3!
Decline Press: 170x6 180x4

Triceps

Dips: 1x14 1x6 1x3
CG Bench Press: 115x4 105x5

Feeling good right now, strenght is going up a lot. Afterthe first set of dips i could hardly do any....no food posting today.

Sleep - 8 hours
Weight - 203 lbs

[Jackal]

Day 17

Back

Deadlifts: 135x6 135x6 275x4 305x4 315x1
B.O. Row: 100x8 150x5 150x4
D-Bell Row: 70x5 70x5

Biceps

Cable Curls: 80x6 80x6 135x5 135x3

Shoulders

O.H. Press: 50x56 50x6 115x6 115x4
D-Bell O.H. Press: 50x5 55x3
Shrugs: 265x8 265x6

Sleep - 8 1/2 hours
Weight - 207 lbs

Ok workout yesterday, but i felt tired/sleepy all day.

[Jackal]

Day 18

Sleep - 8 Hours

Food

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

1 nonfat yogurt smoothie w/ protein booster
1 blueberry muffin

2 grilled chicken sandwhiches
4 cups skim milk

2 homemade burgers 1/4 lb meat each
1.5 cups spaghetti w/ sauce
2 cups fries

2 scoops whey in water
1 banana

1 can tuna
3 pieces ww bread

For the day: 592 g Carbs, 335 g Protein, 140 g Fat
Ratio: 46% Carbs 28% Protein 26% Fats
Calories: 4962

[Jackal]

Day 19

Legs

Squat: 135x6 135x6 185x3 220x4 220x4
Leg Ext: 115x8 115x8 200x3 290x6 310x4
Leg Curl: 70x8 70x8 170x6 180x4
1 Legged Calve Raise: 155x6 155x6

I worked out at my university gym and it seems for the ext and the curl the machine weight was easier than the machines i used at the YMCA.... So i was lifting more but it felt the same as before. The squat was still a squat and i still hate them!

Sleep - 8 hours
Wieight -??

Food

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

1 apple
1 banana

2 scoops whey
2 cups 2% milk
1 banana

2 8 oz steaks
2 hot dogs
2 baked potatoes
4 pieces garlic toast
( big dinner, too much fat! doh!!)

1 banana
2 scoops whey in water

For the day: 387 g Carbs 291 g Protein 137 g Fat
Ratio: 37% Carbs 31% Protein 32% Fats
Calories: 3937

Really bad day, probably the worst since i started bulking...... Theres always tomorrow.

[jplayer]

Good advise on the cheat day.
If you do ALLOW yourself a cheat day just make sure that you keep part of it clean and just UP the calories IT WOULD BE ALOT better for you.

For instance I have been maintaining about 2200 callories a day (on a cut) for the past two weeks. My cheat day looks like this (BTW my cheat day is always leg day LOL)

Breakfast: 8:00am
Grits
3 egg whites
3 whole eggs
5 slices of turkey bacon
1 cup orange juice


Workout: 9:00am
Drink one of those energy drinks( pretty much pure sugar) during workout

Post workout
1 serving simply gain by eas
1 whole bagel

Lunch: 11:30ish
2 chicken sandwiches

Mid day:
MRP blended with peanut butter and a bannana

Supper:
Filet mignon
1 potato sliced and baked in pan with 1 tbsp of peanut oil with sesoning

Post bed meal
1/2 cup cottage cheese
1 cup skim milk
1tbsp flaxseed oil
1 serving optimum 100% egg white protein

This will probably be blasting through the 4000 calorie range and gives me a variety of foods that i normally wont have on my calorie restricted days.

BUT I still maintain my 5, 6 meals and I dont totally blow it. If you plan on totally blowing it like going to a fast food place or some restraunt with a high calorie fat/carb meal just keep it to one meal.

Originally Posted by KetoManiac

I would only allow a cheatmeal or two as opposed to a whole cheat day. You are basically taking 1 step foward and 1 step back if your going to cheat the whole day EVERY week . also, abs dont need to be trained everyday. 1-3x a week is fine. Also, doing HIIT cardio on an empty stomach is just asking for muscle loss . Have some protein and wait 45 minutes before doing it.

[Jackal]

Yea I am done cutting so a cheat day isnt as important right now while bulking, but i still watch what i am eating.

[Jackal]

Day 22

Chest

DBell Press: 25x6 25x6 60x6 60x5 70x5 75x4
Decline Press: 155x5 165x3 165x4
Incline Machine Press: 130x6 145x4

Triceps

Dips: BW+25 lbs x 5 BW+25 lbs x 4
Cable Pushdowns: 130x7 155x5 155x4

Pretty good workout today but i did 1 too many db sets. Wow dips plus weight = very hard ****. I was heavin' after those two sets. My arm next to my elbow/tricep is hurting on both arms.....must be my tendons.

[Jackal]

Day 24

Back

Deadlifts: 135x6 135x6 225x3 300x3
B.O. Row: 70x8 70x8 120x3 150x3 150x3
D.B. Row: 75x5 75x5

Biceps

Cable Curls: 110x6 132x5 132x4
Machine Curls: 120x3

Shoulders

D.B. O.H. Press: 35x6 35x6 50x5 55x5

An absolutely horrible lifting day. I dont even know where to begin... i was so distracted on other matters, i am pissed at myself. I think im going to take a week off to get a good rest and come back fresh after Friday or just come back next Friday..

Sleep - 9 hours
Weight - ?

Food

1 packet oatmeal
2 cups 1% milk
1 banana
1 slice ww bread
1 scoop whey protein

2 grilled chicken sandwhiches
1 grilled cheese
1 bowl tomatoe soup
4 cups skim milk

1 apple
2 chicken breasts
1 cup rice cooked
3 sloppy joes

1 scoop whey
1 cup 1% milk
2 bananas

[Jackal]

Day 26

Ok taking the week off......... I feel like complete **** right now, i must of caught something.. Good time to get sick i guess.....will be back for next weeks leg workout and probably log a couple days of what i eat.

[Jackal]

Day 29

Sleep - 7 hours
Weight - ???

Food

1 scoop whey
1 cup 1% milk
1 banana

1/3 plate scrambled eggs
2 pieces ww toast
4 cups skim milk
2 pieces french toast w/ 1/8 cup syrup

1 banana

Pepper steak + Palace chicken over rice (real chinese, not the fake stuff)
2 rolls

1 banana
1 scoop whey
1 cup 1% milk

[Jackal]

Day 36

Back on today, got some new measurements this morning and was pretty happy. Also hittin the gym today, the week off couldnt have come at a better time.

Quad - 23 in
Arms - 15 in
Waist - 40 in

Waist got bigger but i should measure in the morning instead of at night like i did, but i do expect it to be about 39 - 40 range. I need to cut some fat out. Happy with arms even though i didnt hit them as hard (biceps), but seeing a more noticeable dip in the triceps than before. I need to take pictures bad.

Chest

DB Bench Press: 35x8 358 65x3 75x4 75x3
Incline Machine Press: 145x6 155x4

Chest + Tris

Dips: BW + 25lbs x 5 BW+25lbs x 6

Triceps

Pushdowns: 70x8 70x8 140x3 155x4 155x3
Tri Extension: 120x6 120x4

Excellant workout......damn my tendons hurt, i need to take something for them.
Weighted dips rock.

Weight - ??
Sleep - 7 hours

Food

2 cups 1% milk
1 scoop whey
1 packet oatmeal

2 chicken patties
2 cups skim
1 plate salad w/ light cheese and ranch

1 strawberry/banana smoothie w/protein booster

1 scoop whey
1 cup milk 1%
1 apple

2 homemade hamburgers
1 baked potatoe
3 cups 1% milk

1 scoop whey
1 cup 1% milk
1 banana