VQ35DE first cycle

12/31/12

EXERCISE

Deadlift - 1x8x195
Lunge - 1x15x130+20
Seated Calf Raise - 2x15x90+5
Chest Dip - 1x15x20+5
Military Press - 1x15x90+5
Situp - 1x15x9+3
Seated Row - 1x15x130+10
Hanging Leg Raise - 1x13xBW
Rear Delt Fly - 1x15x50+10

DIET

3,492cal 273c 192f 152p

WT :

Had to take a break at 12 reps on military press before cranking out the last 3. I've gotten a new job as a mover and it's leaving me pretty sore hence the erratic lifting schedule. My hope is it won't interfere too much but it will take a lot of food to keep gaining, no problem there. Put what I will add onto the lifts for next cycle. Done with the 15s, on to the 10s.
 
Bulk Progress

June
WT : 145

July
W1-3109
W2-3058
W3-3301
W4-3051
Tot-3122
WT : 151

August
W1-3090
W2-3084
W3-3274
W4-3000
Tot-3101
WT : 157

September
W1-2904
W2-3047
W3-2838
W4-2900
Tot-2921
WT : 161

October
W1-2815
W2-2966
W3-3078
W4-2909
Tot-2939
WT : 163

November
W1-2799
W2-2897
W3-2754
W4-2917
Tot-2847
WT : 166

December
W1-2949
W2-3092
W3-3083
W4-3369
Tot-3147
WT : 170
 
1/2/12

EXERCISE

Squat - 2x10x195
Leg Curl - 2x5x160
Standing Calf Raise - 3x10x245
Chinup - 2x10x10
Incline Bench Press - 2x10x165
Lateral Raise - 2x10x15
Face Pull - 2x10x27.5
Situp - 2x10x12
AB Rollout - 1x19xBW

DIET

3,221cal 332c 121f 195p

WT : 169.0

Place was not as packed as I thought it would be. All lifts felt strong.
 
1/4/12

EXERCISE

Deadlift - 2x5x195
Lunge - 2x5x150
Seated Calf Raise - 3x10x95
Chest Dip - 2x10x25
Seated Row - 2x10x150
Military Press - 2x10x90
Rear Delt Fly - 2x10x50
Hanging Leg Raise - 2x12xBW


DIET

3,235cal 366c 130f 157p

WT : 169.5

There were a couple of dip****s shruging 115 in the squat rack and like 4-5 dumbass high school kids reverse curling the bar in the power rack. So I was forced to deadlift using the bar from the decline bench. Considering switching gyms. Skipped situps because someone was using the only decline bench and just did 2 sets of hanging leg raises instead and called it a day.
 
VQ35DE said:
June
WT : 145

July
W1-3109
W2-3058
W3-3301
W4-3051
Tot-3122
WT : 151

August
W1-3090
W2-3084
W3-3274
W4-3000
Tot-3101
WT : 157

September
W1-2904
W2-3047
W3-2838
W4-2900
Tot-2921
WT : 161

October
W1-2815
W2-2966
W3-3078
W4-2909
Tot-2939
WT : 163

November
W1-2799
W2-2897
W3-2754
W4-2917
Tot-2847
WT : 166

December
W1-2949
W2-3092
W3-3083
W4-3369
Tot-3147
WT : 170
Click to expand...

That is some GREAT progress!
 
VQ35DE said:
There were a couple of dip****s shruging 115 in the squat rack and like 4-5 dumbass high school kids reverse curling the bar in the power rack. So I was forced to deadlift using the bar from the decline bench. Considering switching gyms. Skipped situps because someone was using the only decline bench and just did 2 sets of hanging leg raises instead and called it a day.
Click to expand...

They will be gone in a few weeks, I'm sure, and then your gym will be back to normal. It's the time of year. It sucks, but that's what happens.
 
1/6/12

EXERCISE

Squat - 2x10x205
Standing Calf Raise - 3x10x255
Chinup - 2x10x20
Incline Bench Press - 2x10x175
Lateral Raise - 2x10x20
Face Pull - 2x10x35
Situp - 2x8,7x120
Hanging Leg Raise - 1x12xBW

DIET

2947cal 322c 104f 183p

WT : 170.0

Lifted at a different gym today since mine closed at 6. Couldn't find the lying hamstring curl machine so I skipped it. Had to take a break on the second set of incline at 8 reps before doing the last 2. Had to take a break on the first set of chinups at 8 reps before doing the last 2. Also on the second set at 6 reps before doing the last 4. Had to use a 20 lb bar for sit ups instead of the scheduled 15 lb so did a little adjustment in reps to accommodate overall work done. Couldn't find an ab roller so just did leg raises instead.


Totentanz said:
They will be gone in a few weeks, I'm sure, and then your gym will be back to normal. It's the time of year. It sucks, but that's what happens.
Click to expand...

I hear ya. The problem was the curl bros were half regulars, half resos. I just wish the gym had more than one power rack, and one squat rack.
 
I know what you mean. The place I'm at now only has one power rack, it sucks. The other day some fat guy loaded up 495 lbs at squat height, then walked around for 30 minutes before finally coming back, doing two quarter squats, then unloading the bar. It's annoying.
 
1/8/12

EXERCISE

Deadlift - 2x5x205
Lunge - 2x5x160
Seated Calf Raise - 3x10x105
Chest Dip - 2x10x35
Military Press - 2x10x100
Rear Delt Fly - 2x10x60
Situp - 2x10x15
Seated Row - 2x10x160
Hanging Leg Raise - 1x13xBW

DIET

3,001cal 284c 98f 171p

WT : 170.5

Felt very strong today. All lifts completed as planned.
 
1/10/12

EXERCISE

Squat - 2x10x215+10
Leg Curl - 2x5x180+5
Chinup - 2x10x30+5
Incline Bench Press - 2x10x185+5
Standing Calf Raise - 3x10x265+20
Lateral Raise - 2x10x25+5
Face Pull - 2x10x37.5+5
Situp - 2x10x18+6
Ab rollout - 1x21xBW

DIET

3,169cal 338c 118f 193p

WT : 170.5

Had to take a couple breaks on the second set of chinups, it went 4-2-2-2. Had to take a break on the second set of incline at 7 reps before getting out the last 3. I put what I will add on to my 10 rep maxes for next cycle. One more day of 10s and then its onto the 5s.
 
It's insanely impressive to me that you're tracking your calories as tightly as you are. In the long run, that has to make it easier for you to selectively target nutritional shifts relative to training. Great stuff!
 
1/11/12

EXERCISE

Rest

DIET

3,449cal 297c 136f 171p

WT : 168.0


_tim said:
It's insanely impressive to me that you're tracking your calories as tightly as you are. In the long run, that has to make it easier for you to selectively target nutritional shifts relative to training. Great stuff!
Click to expand...

Thanks man, I've been at it since May 2012. I use sparkpeople.com. Counting cals motivates me to work out consistently because I know If I ate in a surplus and didn't lift I'd just be getting fat. My main motivation is just to be stronger and more muscular than my brothers. My older brother was in two competitions during college, but since graduating has been taking training less seriously and is also a little short on cash to eat like he used to(very hard gainer). He works as a personal trainer. My little brother works out but is not very consistent and very brosciencey in his methods(I am trying to show him the way of full body routines and IIFYM diet but he is to stubborn to admit to his faults).
Latley I've kind of hit a wall at 170 lbs. I attribute it to recently getting a job as a mover but at 3000+ I thought I'd still be gaining something. Well guess I'll be forced to up the cals, no complaints here;) The goal is to hit 172-173 by the end of January, and then start a nice slow cut (1 lb a week) till I'm satisfied with definition.
 
Last edited:
_tim said:
It's insanely impressive to me that you're tracking your calories as tightly as you are. In the long run, that has to make it easier for you to selectively target nutritional shifts relative to training. Great stuff!
Click to expand...

I wholeheartedly agree with Tim. You're motivating me to start tracking my calories in the same manner... thank you!!
 
Totentanz said:
I know what you mean. The place I'm at now only has one power rack, it sucks. The other day some fat guy loaded up 495 lbs at squat height, then walked around for 30 minutes before finally coming back, doing two quarter squats, then unloading the bar. It's annoying.
Click to expand...

I feel your pain...

My office gym doesn't have a power rack or a proper squat rack. I'm forced to do Squats off of the "shoulder press" bench (see picture) which obviously leaves A LOT to be desired in the area of safety and comfort. I really shouldn't complain since the gym is "free"...
timthumb.php


A few guys in the gym and I recently asked the "gym operators" if/when they might be able to install a proper squat rack/power rack and we were told, "A panel of experts determined that Squats were unsafe; therefore, there will be no squat rack here. We suggest you use the Smith Machine."

Ugh. I'm going to see about talking to some "supervisors" or something. I would honestly consider paying for the damn thing myself...
 
nativetroutbum said:
I feel your pain...

My office gym doesn't have a power rack or a proper squat rack. I'm forced to do Squats off of the "shoulder press" bench (see picture) which obviously leaves A LOT to be desired in the area of safety and comfort. I really shouldn't complain since the gym is "free"...

A few guys in the gym and I recently asked the "gym operators" if/when they might be able to install a proper squat rack/power rack and we were told, "A panel of experts determined that Squats were unsafe; therefore, there will be no squat rack here. We suggest you use the Smith Machine."

Ugh. I'm going to see about talking to some "supervisors" or something. I would honestly consider paying for the damn thing myself...
Click to expand...

Damn thats rough. You should try and convince them to get some squat stands, I think they're only like $150 which is cheap when comapraed to a power or squat rack.

Pro%20Squat%20Stands.jpg
 
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