Sex,weights, and protein shakes. New permanent log

[Devildog_]

So I've had a couple logs on here before mostly when I ran cycles but I decided I wanted to be a more active member of AM. So here is my new permanent log.

With the motivation of you all in the next couple years I'd like to compete. Not really sure whether I want to do powerlifting or bodybuilding. Really hoping to get some motivators in on this log to help me along my journey.


Currently active duty Marine Corps so all the cardio I do is because... Well I have to. Also have a wife and son (with a second on the way) so sometimes gym time is not what I want it to be.

Current workout plan is a modified PHAT.

Diet at the moment is "low carb". I cut out all bread and pasta and currently only get my carbs from dairy, fruit and veggies. But still manage to hit 150+ carbs a day.

Current weight is 200. Prob around 14-15% BF. I just recently in the last month solidified my diet so I'm hoping without necessarily doing a cut I can bring that down.

Last year I competed in a powerlifting meet. Didn't do too well but I did it to see how I would fair against other people.

I was also recently training to Special Operations but was DQ'd for vision being too far out of range and not correctable to an acceptable standard. During that time I slipped a disk in my back and for the last couple months have been doing my best to get back to where I was at.

Current big 3

Bench - stopped doing barbell for a while. Current dumbbell is 120 for 3.
Squat- hit 365 for 3 the other day
Deadlift- have been stearing clear since I hurt
My back so I'm gonna guess around 405.

Before all the cardio training and the injury I was doing
Bench - 325 for 4
Squat - 425 for 3
Deadlift - 500 for 3

Want to work my way back up to and way passed those numbers.

I'll throw pics up tomorrow.

Also tomorrow is leg day (hypertrophy)

Really looking forward to getting some of you guys in here to help me along my journey!

 

[MARK_]

I hope your back is healing up for you. You have some pretty good numbers already. Your log looks like it could be helpful to lots of people. I hope lots of people get involved and give the advice and support you are looking for. Thanks for serving our Country!

 

[Devildog_]

I hope your back is healing up for you. You have some pretty good numbers already. Your log looks like it could be helpful to lots of people. I hope lots of people get involved and give the advice and support you are looking for. Thanks for serving our Country!

Thanks mucho man! Glad to have you along for the ride!

 

[SilentSavage0523]

In for the follow

 

[Devildog_]

In for the follow

Glad to have ya

 

[JXiiXViii]

Messed my back up a few months ago too and haven't deadlifted since so I feel your pain. It was one of my favorite lifts to do too.

What really sucks is I got an MRI, X-ray, and several evaluations and they couldn't figure out a true diagnosis. I ended up getting an injection and it's a little better, but not all the way, so gonna try to start deadlifting again soon and see what happens.

Looks like you had some solid numbers before the injury. I'm sure you'll be back there and even further before you know it.

Good luck man.

 

[BigKrabbe]

Subbed! Looking forward to seeing your progress. What are you doing recovery/rehab wise from your injury?

 

[Devildog_]

Subbed! Looking forward to seeing your progress. What are you doing recovery/rehab wise from your injury?

One week no lifting, and only a couple sessions of physical therapy. Wasn't a major issue to be honest. It was more just uncomfortable then anything.

 

[Devildog_]

Thanks to everyone who joined in.

Did leg hypertrophy today (my own version of PHAT) I tend to not follow phat leg days because my legs are the one thig I know how to make grow.

3 sets of 8 back squat

300x8
315x8
315x7

I have a video of the 300 and first 315 I will upload when I get home.

Then deadlift first time in a month

315 x 10 x 2. Have a video of the second set of 10
365 x 5

Leg press
700 x 12 x 3

Lunges
135 x. 10 each leg for 2 sets

Calf raises both seated and standing 3 sets of 15 for both

Then quad extensions
2 sets of 15

Pretty much toasted myself. Had a nice 15 minute stretch after

Also on squats I tend to lean a little forward

 

[Devildog_]

Also note today is the first day in a month I've really felt like my strength is starting to come back. Quite motivating

 

[Devildog_]

http://youtu.be/XCvFysZLbq8

Here's the squat video

 

[Devildog_]

http://youtu.be/0innBUQa4K0

And deads

 

[Devildog_]

Macros for the day

Carbs - 183
Pro - 212
Fat - 101

 

[Devildog_]

Current body pic

 

[Devildog_]

Today was chest and arms hypertrophy. Switched it up a bit

Incline bench
95x10
90x10
90x 10

Flat bench
100x6
100x6
100x5

Incline flys
45 x 10 x 3

Hammer strength. 2 sets of 15

Arms
Ran the rack from 55 down to 5 in 5 lb increments. Also did 5 reps

So 55x5, 50x5, 45x5 and so on. Did that twice

Overhead dumbbell tricep extensions
85 x 12 for 3 sets

Tricep kickbacks
30 x 12 for 3 sets

Hammer curls
40 x 12 for 3 sets.

Finished off with cable rope curls and v bar push downs.

Felt great today. Rest day tomorrow

 

[Devildog_]

Macros today

90 fat
120 carb
270 protein

 

[Devildog_]

Ran my PFT for score this morning (hopefully last one ever)

PFT consists of
Pull ups
Sit ups
3 mile run

Score is out of 300.

Got 20 pull ups (20 is perfect pull up score)
Got 100 sit ups in 2 minutes (perfect score)
Ran my 3 miles in 21:20. Perfect is 18:00.

So out of 300 I got a 279. Not too bad at 200lbs without doing any cardio.

Upper body power day coming up this afternoon.

 

[BigKrabbe]

Ran my PFT for score this morning (hopefully last one ever)

PFT consists of
Pull ups
Sit ups
3 mile run

Score is out of 300.

Got 20 pull ups (20 is perfect pull up score)
Got 100 sit ups in 2 minutes (perfect score)
Ran my 3 miles in 21:20. Perfect is 18:00.

So out of 300 I got a 279. Not too bad at 200lbs without doing any cardio.

Upper body power day coming up this afternoon.

Nice looking PFT score there bro! Running is what I think prevents most of us who carry more muscle on our bodies from maxing out the PT tests in the military.

 

[Devildog_]

Nice looking PFT score there bro! Running is what I think prevents most of us who carry more muscle on our bodies from maxing out the PT tests in the military.

Yeah 4 years ago when I left boot camp I could run sub 18:00. 4 years and 40lbs later not a chance haha. But I think truckin this weight at that speed is decent for me.

 

[BigKrabbe]

Haha yeah my fastest 2 mile was post basic, I ran a 12:37. Doubt I'll ever be seeing that number on my pt test again! I still run in the 13s though. I think we are both doing better than a lot of new 19 year old soldiers I see.

 

[Devildog_]

Went into the gym at 8 pm. Much later then usual but it was awesome.

Upper body power

Pendlay rows 215 x 5 for 3 sets. PR since the injury

Weighted pull ups neutral grip
55 lbs
10 PR since injury
8
5


T bar rows
135 x 12
160 x 8
160 x 8

Flat dumbbell bench
110 x 5
110x 5
120x4 PR since injury

Weighted dips
100 x 10
100x 8
100x 8

Shoulder press dumbbell
70 x 8 for 3 sets

Then hit biceps and triceps with overhead dumbbell, preacher curls, and cable rope curls and v bar push downs

All in all a great workout.
Macros for today Carbs 227 Fat 82 Protein 212

 

[Devildog_]

Quads are pretty sore from that 3 mile run last night. So this leg power day that's about to commence is gonna be rough

 

[Devildog_]

Will be doing my second competition in July. Powerlifting. Not sure what lifts I'll actually compete in but we shall see.

Gonna stick with a PHAT type layout.

Today's leg day

Back squat

345 x 3
345 x 3
365 x 3 PR
375 x 1.

Deadlift
365 x 5
385x 3
385x 3
Gonna keep going slow with deads

Lunges
145 x 10 each leg for 3 sets

Leg press
900 x 7 for 3 sets

Hamstring curls 4 sets of 12

Standing and seated calf raises

Farmers walks 5 sets

Finished off with heavy quad extensions 2 sets of 8.

Very high volume day but some extra motivation walked into the gym so I gota second wind.

All in all felt great

I leave for Korea next week for a month so that'll be interesting in terms of gym time.

 

[Devildog_]

Macros

180 carb
212 pro
90 fat

 

[Devildog_]

Had a rough day today.

Diet was ****
Had subway for lunch and Popeyes for dinner.

Not proud of it but it happens.

Gonna go hard on some HIIT tomorrow and back and shoulders to make myself feel better.

God I hate rest days

 

[Devildog_]

Man more people need to hop in here and get this motivation going!


Back and shoulders today
Strict 45 seconds rest for EVERYTHING

Pendlay rows
6 sets of 3 with 205

t bar rows

125 for 4 sets of 10

Wide grip seated rows
4 sets of 10

Dumbbell rows
4 sets of 10 with 110s

Standing shoulder press
135 for 3 sets of 8. Last set dropped one so only got 7 reps

Arnold press

3 sets of 8 with 55s

Uptight rows
110 for 3 sets of 8

Lateral raises
25 for 3 sets of 10

Dumbbell shrugs
100 for 4 sets of 10

Behind back smith machine shrugs
205 for 4 sets of 10

3 max sets wide grip pull ups
21
16
13

Aick pump all in all a great workout

Gonna do 1k club on Friday before Korea to see where I'm at

Hoping for
400 lb squat
315 bench
465 dead

 

[Devildog_]

Motivating leg day.

Back squat
315 x 8
315x8

315x7 into a drop set no rest in between
275x6
225x6
185x8
135x10.

Absolutely brutal

Deadlift
335x 10 for 2 sets

Lunges
145 x 10 each leg 2 sets

Leg press
600x20
2 sets

Calf raises
5 sets of 12 superset
Quad extensions
4 sets of 15

Absolutely killer leg day. Exactly the pick me up I needed. Although I'm gonna be hurting bad tomorrow

 

[BigKrabbe]

Looks like a killer leg session! Good work man

 

[Devildog_]

Looks like a killer leg session! Good work man

Thanks man. Idk why my intensity for legs has been so much higher then with upper body but I need to fix that

 

[Devildog_]

Chest and arms today

Flat dumbbell
6 sets of 3 45 seconds rest
100 lb for all 6

Incline dumbbell
90 x 10
90x8
Last set ran the rack down to 40
90 x 8
80x6
70x6
60x6
50x5
40x5

Incline fly
45 x 12 for 3 sets

Hammer strength

Then for arms I ran the rack for overhead tricep extensions and curls

The. Tricep kickbacks and preacher curls

Finished off with cable push downs and rope curls

 

[Devildog_]

Macros today

Fat 40
Carb 380
Protein 220

 

[Devildog_]

After a rest day yesterday I'm gonna do a 1RM day today. 1k lb club style.

Bench then immediately squat then deadlift


These are weight I'm hoping for
Bench 315
Squat 405
Deadlift 465.

Although I'll probably end up being about 10-15 lbs under all of those. But I'm hoping.

Gonna film it as well for your guys opinions on form.

 

[Devildog_]

Not even gonna log today. It was disgusting.

Looking to switch up programs though to straight hypertrophy. Looking for a program that's 4 days a week at the absolute minimum. What do you guys have?

 

[Devildog_]

Leg day last night. Wife just got home after being home for a month so I kept it short.

Back squat
335 x 5
355 x 5
365x 3

Deadlift
365x 6
385x 5
405x 5
415x 3

Leg press
900 x 6 for 3 sets

Then did calf raises both standing and sitting for 12 4 sets

Laying leg curls
3 sets of 15

And farmers walks.

 

[Devildog_]

Getting promoted to Sergeant tomorrow that's pretty exciting.

Last promotion I'll get in the Marine Corps.

 

[hvactech]

Good stuff Sean, your macros look like mine...

 

[Dma378]

Subbed. Good looking log so far brother. I followed your DMZ log, so I expect no less!!

 

[Devildog_]

Good stuff Sean, your macros look like mine...

Glad to have you man. Yeah it's my first time really carb cycling and so far I'm liking it

 

[Devildog_]

Subbed. Good looking log so far brother. I followed your DMZ log, so I expect no less!!

And you'll get no less! I'm trying to figure out how to spice this log up but thanks for joining in on the fun!

 

[Devildog_]

Smashed on some back and shoulders today

The weight being put up is gonna be smaller on hypertrophy days because I'm getting a lot better with my rest times.

I timed everything to be done with 45 seconds to 1 minute rest. Also the weight is so the first set will always be done for 12 reps

Except barbell rows. Always done PHAT style

6 sets of 3. 45 seconds rest
195 for all 6 sets

Weighted pull ups
25 lbs x 12
25 x 9
25x. 7 dropped the weight and did another 5

T bar rows
125 for 4 sets
12
12
10
8

Lat pull down
2 sets of 12 then did behind the back pull downs
2 sets by 8

Close grip seated rows
4 sets of 8-12

Seated dumbbell shoulder press
65 x 12
65 x 10
65 x 8
60x8

Upright rows
90 for 3 sets of 12. Cheat reps for the last set for 4 reps

Front raises
40 for 3 sets of 8

Lateral raises
4 sets of 8-12

Then did standing and smith shrugs

Finished off with cable rear delts

In and out in just over an hour. Great session

 

[Devildog_]

Wife took my to a promotion dinner where I got to pig out.

Chicken cutlet curry double chicken
200grams white rice
2 soft boiled eggs
Garlic cheese naan bread.

AAAAHHHHHHMAZING

 

[Dma378]

Weren't you overseas?

 

[Devildog_]

Weren't you overseas?

Still am man. Stationed in Japan for now

 

[Devildog_]

Supposed to be hypertrophy legs. Got a little greedy with squats

315 x 10
335 x 6
365 x 3
395 x 1
315 x 6
275 x 8


Lunges
155x 8 for 2 sets

Leg press
500 x 20 for 2 sets

Hack squats
300 x 12 for 2 sets

Finished off with calve raises and quad extensions.

Awesome pump

Deload week coming up next week my body seriously needs it

 

[Devildog_]

Btw macros for yesterday were

Fat 125
Carb 60
Pro 220

 

[Devildog_]

Chest and arms today

Incline bench
80x12
80x11
80x9
80x7

Flat bench
80x9
80x9
80x7

Decline barbell
165 x 10
175 x 10
185 x 10

Hammer strength 2 sets

Ran rack from 60 down to 5 for curls

Pump workout
Grabbed a 25lb dumbbell
Did 30 curls
Rest 10 did 20 more
Rest 10 did 10 more

Sick pump

Skull crushers
90 x 12 for 3 sets. 10 burners after each set

Tricep kickbacks 3 sets of 12 with 30

Cable rope curls and v bar tricep push downs to finish it off

Everything done on strict 45 seconds rest. God damn was that rough.

Macros today

Fat 62
Carb 403
Pro 216

 

[Devildog_]

Gonna be MIA for a couple days. Got some night moves. Gym will resume once were all set up for this dumbass exercise

 

[Devildog_]

Idk how updating this is gonna work. Got sick as **** day 1 of being in this cold ass ****ing country. Can barely ever get wifi. But I'll do my best!

 

[Devildog_]

Well Korea just gonna be maintenance so I'm not gonna log it. Gym is a 3 mile walk away and it's cold as **** here so lifting is sparse. I'll continue the motivation when I get back to oki for those who still want to follow along!

 

[Devildog_]

Finally back in oki. Had the most
Miserable 30 hour boat ride back you could ever imagine, but starting tomorrow I'm going back into it hard. So if you stopped paying attention it's time to hop back on this horse!