BarbellOtaku's Journey to the Stage

[barbellotaku]

Hi Everyone!

 

Since accountability seems to be my biggest issue I'll be logging my daily progress here.

 

Going to the gym isn't an issue for me; it's my favorite part of the day! Nutrition and sleep on the other hand... Let's just say they need some improvement! I can develop a meal plan and know how much sleep I need each night, the problem is actually sticking to them. Some days I do pretty well, but then the next I get busy and miss a meal here, go to bed a little late there. It doesn't take long from there and I'm completely off track!

 

Henceforth, I will post a daily update detailing my workout for the day, my daily nutrition, and the amount of sleep I got the previous night. I will also post the program I'll be following as well as my meal plan.

[barbellotaku]

Here's the program I'll be following for the next eight weeks. Pyramid training seems to elicit a better response for me, so I'll be sticking to it for each body part except calves and abs. Rest periods are 60-90 seconds.

 

Monday: Legs

Squats (12, 10, 8, 6, 4)

Romanian Deadlifts (12, 10, 8, 6, 4)

Superset

- Leg Extensions (12, 10, 8, 6)

- Lying Leg Curls (12, 10, 8, 6)

Walking Lunges (20, 20, 20)

Standing Calf Raise (15, 15, 15)

Seated Calf Raise (15, 15, 15)

 

Tuesday: Chest & Back

Barbell Bench Press (12, 10, 8, 6, 4)

Barbell Incline Bench Press (12, 10, 8, 6, 4)

Dumbbell Flyes (12, 10, 8, 6)

Dips (12, 10, 8, 6)

Dumbbell Pullovers (12, 10, 8, 6)

Wide-Grip Chin-Ups (25 reps)

Close-Grip Pull-Ups (25 reps)

Barbell Row (12, 10, 8, 6, 4)

T-Bar Row (12, 10, 8, 6, 4)

 

Wednesday: Arms

Barbell Curl (12, 10, 8, 6, 4)

EZ-Bar Preacher Curl (12, 10, 8, 6)

Incline Dumbbell Curl (12, 10, 8, 6)

Bent-Over Concentration Curl (12, 10, 8, 6)

Close-Grip Bench Press (12, 10, 8, 6, 4)

EZ-Bar Lying Triceps Extension (12, 10, 8, 6)

Overhead Dumbbell Extension (12, 10, 8, 6)

Dumbbell Kickbacks (12, 10, 8, 6)

 

Thursday: Shoulders

Overhead Press (12, 10, 8, 6, 4)

Upright Row (12, 10, 8, 6)

Front Dumbbell Raises (12, 10, 8, 6)

Dumbbell Lateral Raises (12, 10, 8, 6)

Bent-Over Reverse Dumbbell Flyes (12, 10, 8, 6)

Dumbbell Shrugs (15, 12, 10, 8, 6)

 

Friday: Abs & Cardio

Cable Crunch (15, 15, 15)

Hanging Leg Raises (25, 25, 25)

Cable Wood Chopper (15, 15, 15)

Decline Sit-Ups (25, 25, 25)

HIIT (15 minutes, 1 minute rest, 1 minute sprint)

[barbellotaku]

So, this is just a bit late, but here is yesterday's log.

 

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Sleep 

6.5 hours (Interrupted 3:30-4:00 by call from work)

 

----------

 

Meal 1

16 oz 1% Milk

1 scoop Whey Protein

 

Meal 2

2 pieces Pepperoni, Banana Pepper, Cheese Pizza with Pretzel crust (Pizza Hut)

 

Snack

20 oz Mountain Dew Voltage

 

Meal 3

1 Buttermilk Pillsbury Flaky Biscuit

Approx. 3 oz Chicken Breast

Approx. 3/4 cup Mashed Sweet Potatoes

 

Intra-Workout

1 Gatorade

 

Post-Workout

20 oz 1% Milk

1 scoop Whey Protein

 

Meal 4

1 package Ramen

1 Buttermilk Pillsbury Flaky Biscuit with Apple Butter

 

Snack

1 bottle Smirnoff Ice Grape

 

----------

 

Squat

12 x 185 lbs

10 x 195 lbs

8 x 205 lbs

6 x 215 lbs

4 x 225 lbs

 

Romanian Deadlift

12 x 155 lbs

10 x 165 lbs

8 x 175 lbs

6 x 185 lbs

4 x 195 lbs

 

Superset

- Leg Extension

12 x 80 lbs

10 x 90 lbs

8 x 100 lbs

6 x 110 lbs

 

- Lying Leg Curl

12 x 80 lbs

10 x 90 lbs

8 x 100 lbs

6 x 110 lbs

 

Walking Lunge

20 x 75 lbs

20 x 75 lbs

20 x 75 lbs

 

Standing Calf Raise

15 x 260 lbs (Toes Out)

15 x 260 lbs (Toes In)

15 x 260 lbs (Toes Straight)

 

Seated Calf Raise

15 x 100 lbs (Toes Out)

15 x 100 lbs (Toes In)

15 x 100 lbs (Toes Straight)

 

----------

 

I didn't get a chance to total up the macros from my meals. I'll try to do so at some point today and update this post.

[barbellotaku]

Log for yesterday.

 

---------

 

Sleep

6 hours

 

----------

 

Meal 1

16 oz 1% Milk

1 scoop Whey Protein

 

Meal 2

1 Box (approx 15 pieces) Tyson Boneless Chicken Wings Honey BBQ

4 oz Chicken Breast with Citrus and Rice Glaze

0.5 cup Broccoli Casserole

1 cup Noodles with Beef Sauce

1 small Roll

1 medium piece Chocolate Peanut Butter Cake

 1 cup Lemonade

 

Snack

20 oz Mountain Dew Voltage

 

Meal 3

~3 oz Chicken Breast

2 cups Spinach Salad with cheese, bacon bits, and ranch dressing

1 buttermilk biscuit with apple butter 

20 oz 1% Milk

1 scoop Whey Protein

1 tbsp Creatine

1 cup Welch's Strawberry Kiwi juice

 

----------

 

Bench Press

12 x 155 lbs

10 x 165 lbs

8 x 175 lbs

6 x 185 lbs

4 x 195 lbs

 

Incline Bench Press

12 x 105 lbs

10 x 115 lbs

5 x 125 lbs

4 x 125 lbs

4 x 125 lbs

 

Dumbbell Flyes

12 x 50 lbs

10 x 60 lbs

8 x 70 lbs

2 x 80 lbs

 

Dips

11 lbs

6 lbs

4 lbs

0 lbs

 

Dumbbell Pullovers

12 x 40 lbs

10 x 45 lbs

8 x 50 lbs

6 x 60 lbs

 

Wide-Grip Pulldowns

12 x 100 lbs

10 x 110 lbs

8 x 120 lbs

6 x 130 lbs

 

Close-Reverse-Grip Pulldowns

12 x 100 lbs

10 x 110 lbs

8 x 120 lbs

6 x 130 lbs

 

Barbell Row

12 x 115 lbs

10 x 125 lbs

8 x 135 lbs

6 x 145 lbs

4 x 155 lbs

 

T-Bar Row

12 x 100 lbs

10 x 110 lbs

8 x 120 lbs

6 x 130 lbs

4 x 140 lbs

[barbellotaku]

Seeing as how I keep posting a day late, from now on each post will be for the previous day unless otherwise specified. 

 

----------

 

Sleep

6 hours

 

----------

 

Meal 1

16 oz 1% Milk

1 scoop Whey Protein

 

Snack

20 oz Mountain Dew Voltage

 

Meal 2

3 oz Chicken Breast

0.5 cup Mashed Sweet Potatoes

1 Buttermilk Biscuit

 

Meal 3

Wendy's

- 2 Jr. Bacon Cheeseburger

- 10 pc Chicken Nugget

- Sm. Chocolate Frosty

 

Snack

1 bottle Smirnoff Ice Grape

 

----------

 

No workout

 

----------

 

Yesterday was FAR from good for me, haha. Lack of sleep caught up with me. Combine that with the ridiculous soreness in my legs and upper body and I had a willpower sucking situation. Aiming to get back on track today.

[barbellotaku]

Sleep

6.5 hours

 

----------

 

Meal 1

1 Glazed Donut

 

Meal 2

1 Lean Cuisine Lasagna with Meat Sauce

1 Supreme Pizza Bread

20 oz Mountain Dew Voltage

 

Meal 3

Dairy Queen

- 6 pc Chicken Strip Basket

- Small Cookie Dough Blizzard in place of drink

 

Meal 4

16 oz 1% Milk

1 scoop Whey Protein

1 tbsp Creatine

 

Snack

1 bottle Smirnoff Ice Grape

 

----------

 

Barbell Curl

12 x 75

10 x 85

8 x 95

6 x 105

4 x 115

 

EZ-Bar Preacher Curl

12 x 55

10 x 65

8 x 75

3 x 85

 

Incline Dumbbell Curl

12 x 40

10 x 50

8 x 60

6 x 70

 

Concentration Curl

12 x 20

10 x 25

8 x 30

3 x 35

 

Cable Pushdown

12 x 90

10 x 100

8 x 110

6 x 120

4 x 130

 

Overhead Triceps Extension

12 x 45

10 x 50

8 x 60

6 x 65

 

Dumbbell Kickbacks

12 x 30

10 x 40

8 x 50

4 x 60

 

Reverse Grip Pulldowns

12 x 50

10 x 70

8 x 90

6 x 110

 

----------

 

Seeing the meals I have ate this week on paper is actually turning my stomach. I guess it's easy to overlook the crap you eat when you don't think about it after the deed.

[barbellotaku]

So, I traveled to Kentucky this weekend to visit my brother and his family. Completely lost track of what I ate and how much I slept among all the happenings. Whoops...

[barbellotaku]

Since I joined a challenge all of my progress is now being logged in those threads. Link(s) is in my signature.