Kungfu's another Max OT journal

[kungfu74]

Ok, just took last week off and am going to hit it hard! Here are my current stats:

age 29
height 5' 8"
weight ~167
bf ~11-12 (estimate, my tanita scale yesterday reported it at 9.7 so I'll use that number for tracking purposes even though I know it's a low number)

I'll weigh myself every Monday at about 3:00 before my pre workout snack.

Note: while not being logged I am following the MAX OT warmup/acclimation sets as well.

[kungfu74]

Yesterday's meal breakdown-

Cal/pro/carb/fat/fiber/sugar (grams) - pro/carb/fat (%)
2892/354/221/68.5/17.5/28 - %55.05/%34.32/%10.64

Mon workout Chest & Tri
Flat bench - 205x2.5/190x4/190x4 (went too heavy on the first set, drained me.)
Incline dumbell press - 65x6/70x6
weighted Dips - 60x5/60x4 (lbs hanging off waist)
Lying tri ext - 85x6/90x4/85x4
cable pushdows - 95x4/90x6

[jgriffith]

Diet looks very good, workout looks good too, you'll be gettin that 205 for 4,5 in no time. Keep liftin hard man, lookin good!

[benman2002]

Originally Posted by kungfu74

Yesterday's meal breakdown-

Cal/pro/carb/fat/fiber/sugar (grams) - pro/carb/fat (%)
2892/354/221/68.5/17.5/28 - %55.05/%34.32/%10.64

thats alot of freakin protein man...any reason for it being so high?

[kungfu74]

Originally Posted by benman2002

thats alot of freakin protein man...any reason for it being so high?

Benman - well I'm trying to follow the Max OT principles to a 'T' That and well frankly I love lot's of protien, I only had 1 whey protein shake yesterday and the rest was from clean food sources such as tuna, grilled chicken breast, and lowfat cottage cheese.
Griff, thanks man I'm really focused now, and want to remain as clean a diet as possible for the next 8 week cycle.

[kungfu74]

Today's meal breakdown
Cal/pro/carb/fat/fiber/sugar (grams) - pro/carb/fat (%)
2692.5/319/199.5/72.25/25.5/48.5 - %54/%33.77/12.23

Note: this may change by end of day still need consume another meal (evening snack) that is not included in this total.

Tue Workout - Legs
Squats - 270x4/265x4/265x4
Leg extensions - 185x6/185x6 (It would be nice to have a leg press machine at home...)
Lunges - 40x6 (need to go heaver next week on these.)
SLDL - 225x6/235x4

Overall decent workout today, now that I'm trying to follow the Max OT plan as close as possible I realize that i'm either going to heavy for my warmup / acclimation sets or i'm just not used to doing the warmup sets so I haven't been lifting as much weight for my working sets... bottom line i guess is to keep pushing and the weight will get back up there.
SLDL

[jgriffith]

Nice work on the legs today, squats are lookin good (270x4). Diet looks good as well. Not sure what to say on the warmup sets, maybe just rest longer in between them till u are fully rested.

[kungfu74]

Originally Posted by jgriffith

Not sure what to say on the warmup sets, maybe just rest longer in between them till u are fully rested.

Thanks Griff! yeah, I finished the workout in just over 30 minutes so that's probably the problem... thanks for bringing that up I didn't even think about it. whenever I start lifting I just get moving sometimes and dont' take into account the proper rest times, i'll try to monitor that better today when I hit back and bi's

[kungfu74]

ok, here's Wednesdays workout... it was a killer....

Wed - Back & Bi
Pullups - how ever many sets to get to 50

10,8,6,4,5,5,4,4,4 (I'll just say ouch... i'm toasted)
BB rows - 175x4/165x4
lat pulldowns - 230x4
seated rows - 210x6
Vgrip pulldowns - 220x5
straight bar curls - 95x4/85x6

(ok... my bi's were done before I began these )
standing DB curls - 40x5/40x5

ok, this workout kicked my butt!!!! i'll post my daily profile split later today after finish my meals or early tomorrow morning... time to eat again.. .and mow the lawn....

[jgriffith]

Very nice work on the lat pulldowns Kung, Straight bar curls are lookin damn good too. Everything is coming along very nicely. I bet those Pullups were absolutely killer, Nice workout bro! :

[kungfu74]

Yesterday's meal breakdown:

Cal/pro/carb/fat/fiber/sugar (grams) - pro/carb/fat (%)
2938/344.08/224.75/82.25/23.90/98.50 - %52.85/%34.52/%12.63
EDIT: made a mistake and logged 3 egg whites instead of 3 whole eggs on yesterday's meal (whoops).
3107/350.08/227.7/95.75/23.90/98.50 - %51.97/%33.81/%14.22

A bit high on the calories yesterday.

Griff thanks for your comments! yeah, the pullups kicked my butt! I'm looking forward to them next week though because I'd like to try and do them minus 1 set... we'll see how that goes.

[kungfu74]

Thursday's workout: Shoulder's & Traps

Seated DB Press - 55x6/60x5/60x3
Side Lateral DB raises - 40x4/35x5/30x6
Rear lateral DB raises - 30x6/30x6
Barbell shrugs - 245x6/245x4

Did warmup and acclimation sets for both shoulders and tri's kindof a blah workout today went real deep on my last rep with 60's for seated dumbell rows and couldn't get another rep i'll just hit it harder next week... shrugs felt ok some slippage but I was able to hold on.

[kungfu74]

Yesterday's diet...

Cal/pro/carb/fat/fiber/sugar (grams) - pro/carb/fat (%)
2361.5/280.4/191.85/58.1/24.2/41.5 - %52.87/%36.17/%10.96

ok, the calories were way lower yesterday... i had a hard time getting my food down. That and well frankly i was bad too, I had to pick up some beer and liquor last night for a party were having today and... I couldn't stay away from the dang beer, i need to have more self control then that if I want to see some good progress. I'm trying to plan my meals today keeping in mind that I'll be having beer tonight any suggestions? should I keep my cals lower due to the beer consumption? After tonight I'm going to keep my diet strict as can be for the next 8 weeks....

[jgriffith]

eh, dont worry about the beer, enjoy yourself, gotta remember that none of us are professionals, we have to LIVE life as well as better it, :thumbup: I wouldnt lower your calories too much, maybe a little to compensate, but my thinking is that you dont want to limit good food in order to fit in bad food. Another thing, bacardi and diet coke is very low in calories and has no carbs, might want to consider something like that, but damn...A few, or more haha, cold brews would be great. Have fun tonight!

[kungfu74]

Thanks Griff!!! i'll remember that tonight, and try to keep my good food intake around 2800 cals today. were doing shish-kabobs with chicken and lean beef to bbq so that shouldn't be a problem! heck maybe i'll pick up some bacardi and diet coke :