Jackals Journal

Jackal · 03-Jul-03, 05:42 PM

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

Workouts

Monday - Chest + Triceps
Tuesday - HIIT Cardio 20 minutes
Wednesday- Back + Biceps + Shoulders
Thursday- HIIT Cardio 20 minutes
Friday- Legs
Saturday- HIIT Cardio 20 minutes
Sunday- Off

*Abs everyday
*Lifting sessions last 45-60 minutes with minimal rests inbetween sets.
*Lifting occurs between 3 and 4 pm.
*HIIT done in the morning on an empty stomach.

Diet

I have recently went from 235 to 195 over a period of 5 months/20 weeks. The rate was 2lbs/week. Diet consisted mainly of protein and fat with minimal carbohydrates. This period will last 12 weeks so a loss of 1.8 lb/wk is optimal. I will eat 7 meals per day to maintain a high metabolism. 1800-2000 calories is the target Monday thru Saturday. If i lose to much weight/week more calories will be added. Plenty of water will be taken everyday(1 gal+) along with a multivitamin everyday. Sunday will be a "free" eating day. After 2 months things might have to be switched up because of school scheudle(sp?).

Any comments/critques welcome.

Jackal · 07-Jul-03, 07:19 PM

Day 1

Chest

Bench Press: 160x6 165x5 170x3
Flyes: 30x7 35x6 45x5
Incline Bench: 110x8 120x6 130x4
Push-Ups: 10x1 6x1 12x1

Triceps

Dips: 5x1 4x1 4x1
Two Hand Overhead: 35x8 40x10 45x8
Cable Extension: 100x10 110x6 110x2
Machine Arm Extension: 90x8 100x3

An overall good workout. Rests inbetween sets were decent, try to cut them a little more next workout. I need more weight on the incline bench next time. HIIT cardio tomorrow.

KetoManiac · 07-Jul-03, 09:49 PM

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 · 08-Jul-03, 08:29 AM

Yes on the cheat day I only cheat for 1 meal, sorry I should have been more specific. On the HIIT I have heard different things about doing it different ways. Some say that the 20 minutes burns a lot of muscle and others say on an empty stomach in the morning its fat. I've been doing it like this but I might try eating before for the next two weeks and see what happens. Thanks.

DaLinkWent · 08-Jul-03, 10:49 AM

Quote:

Some say that the 20 minutes burns a lot of muscle and others say on an empty stomach in the morning its fat. I've been doing it like this but I might try eating before for the next two weeks and see what happens. Thanks.

Keep us posted because I tend to be on different sides of the fence depending on what way the wind blows in regards to the HIIT. In the morning on an empty stomach burns fat? Some say yes other no.

Take protein, wait 45 minutes do HIIT for 15-20 and it burns fat? Some yes others no.

Either way keep us posted

cheers

Jackal · 08-Jul-03, 01:33 PM

Did the 20 minutes this morning on an empty stomach, it felt real good. Ok i will not eat then before because it is a lot easier for me in the morning, and ill post what happens to BF and LBM in 2-3 weeks.

KetoManiac · 08-Jul-03, 03:03 PM

Quote:

Originally Posted by DaLinkWent

Keep us posted because I tend to be on different sides of the fence depending on what way the wind blows in regards to the HIIT. In the morning on an empty stomach burns fat? Some say yes other no.

Take protein, wait 45 minutes do HIIT for 15-20 and it burns fat? Some yes others no.

Either way keep us posted

cheers

HIIT cardio isnt about what you eat before it like normal intensity cardio is... Its about the calories your burning after it. You can eat carbs before your HIIT session and still lose fat becuase like i said its not the before carbs. ANd by doing cardio on an empty stomach after a 8 hour fast AND in the morning where cortisol leves are high is just going to lead to muscle loss.

to be on the safe side, take in some protein and wait 45 minutes before you do HIIT.

Jackal · 09-Jul-03, 04:18 PM

Day 3

Back

Deadlifts: 205x6 225x6 245x4
Bent over Barbell row: 65x10 75x9 95x6 105x3
Wide-Grip Pull Ups(Machine, % of Weight): 70%x4 60%x5 50%x7
Lawnmower Pulls (real name?): 45x7 55x6 65x3

Biceps

21's(halfwayup x halfwaydown x full rep): 90x7x7x2 85x7x7x1 80x7x5x1
Cable Curls: 60x5 70x6 CHEAT REPS 100x6

Shoulders

Barbell Shrugs: 105x10 155x8 205x6
Machine Overhead Press: 70x10 85x7 100x3

Bicep and back workout went real good. Those 21's can really do the trick. I think im going to throw in another shoulder excercise though. Overall good workout. BTW deadlifts are done with a belt because of a previous lower back injury( ruptured disc and herniated(sp?) disc) for extra support.

Jackal · 10-Jul-03, 09:46 AM

I had a protein shake this morning and waited an hour before i headed out to do my HIIT cardio. Im going to stick with that for a while. I need to up the intensity more for Saturdays session,but this one was on the mark.

Jackal · 11-Jul-03, 09:39 PM

Day 5

Legs

Calves off leg press: 210x12 230x10 250x10 270x8

Dumbell Calve raises: 55x12 65x10

Squat: 155x10 175x8 200x4

Leg Extension: 170x8 190x6 210x4

Leg Curl: 90x10 115x8 140x4

Leg Press: 210x8 230x7 250x6

I am beat today. I Don't even know how I'm typing this. Workout went pretty good, my legs are really tired. After the workout I helped my dad and uncle for 6 hours digging for fence poles and mixing cement. I'm going to shoot for 12 hours of sleep tonight.

Jackal · 12-Jul-03, 02:58 PM

I didn't do any HIIT today. My dad and I finished the digging and all the poles for the fence, and it took about 5 hours. I'm going to try to get my weight tomorrow for week 1 results.

Jackal · 14-Jul-03, 09:17 PM

Day 8

After week one, im down to 201 from 203. I'll be doing BF% measuring at 3 or 4 weeks.

Chest

Bench: 165x6 165x5 170x4
C. Flyes: 35x8 45x6 50x5
Incline Bench Press: 115x8 120x8 130x4
Push-Ups: 12x 6x 8x

Triceps

Dips: 6x 5x 3x
Overheaders: 40x8 45x7 50x5
Cable Extensions: 100x7 110x4 110x3
Arm Extentions: 95x8 100x4
Close-Grip Bench Press: 55x10 65x8 70x7

Really good tricep workout, i threw in another excercise so i could really feel the muscle over the next few days. Everything going good so far except andextra 1 or 2 meals this weekend that i wasnt pleased with. Anyway, i got to keep at it.

Jackal · 15-Jul-03, 09:27 AM

HIIT went awesome today, i could barely walk afterwards. Been feeling pretty good about yesterdays workout, im really really sore today. Tomorrows back, bicep, shoulder day. Im looking forward to it.

Jackal · 16-Jul-03, 06:52 PM

Day 10

Back

Deadlifts: 210x6 225x6 250x5
Bent Over Row: 75x10 85x7 100x5 110x3
Lawnmowers pulls: 45x9 55x7 65x4
W-Grip Pull Ups(% of Weight): 70%x4 60%x5 50%x5

Biceps

21's: 90x7x7x1 85x7x7x3 80x7x7x2
Cable Curls: 65x9 75x6 CHEAT REPS 110x4
Hammer Curls: 20x8 25x6 35x3

Shoulders

Machine Overhead Press: 75x10 85x8 100x4
B-Bell Shrugs: 115x10 165x8 215x7
D-Gell Raises: 35x8 40x6 45x5

Excellant workout today, i just couldnt wait to get into the gym to get rid of all the pent up energy. Seeing progress and adding weight and a few excercises into the routine and its working great. HIIT tomorrow.

Jackal · 17-Jul-03, 09:35 AM

Did HIIT today, and boy am I really sore from yesterdays workout. Legs tomorrow, better get those complex carbs in!!!