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Arcus Journal
Old Thu, April 26th, 2012, 05:53 PM   #1
Arcus
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Location: Finland
Posts: 157
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Stats: 5'7" 163 lbs. Bulking.
Default Arcus Journal

Here is a long-time lurker, I decided to start keeping my workout journal here at least for some time to keep me motivated and to monitor my progress, and maybe for some feedback

My current statistics are: 170 cm and 72 kg ( 5'7" and 160 lbs),
waist 87 cm / 34 in
chest 95 cm / 37,5 in
thigh 56 cm / 22 in

Always been a skinny boy until my thirties when I started to gain some fat.

I'm gonna go to 32" waist. Strength goals are to finally hit 100 kg mark (we think in kilos, in 20 kilo weight plates) in bench press. It may not sound like a big deal, but I've never reached it. Yet. Deadlift goal is at 150. Well, these are my goals for this spring, let's see after that.

Training: I've been around and now I'm following a simple plan, focusing on a selection of big lifts. My gym is very old-school, hardcore gym with a lot of benches and weights, very few fancy machines.

Lower body: deadlifts, leg presses
Upper body: bench press, dip, chin-up

I'm working out twice a week. This is due my job, irregular hours means that very structured and frequent workout plan is out of the question.

My diet is IF type (leangains inspired). 8 hours window for eating.

Ok, today (thursday) it was this:

Deadlifts 3 x 4 100 kg
3 x 4 110 kg

Leg press 2 x 10 150 kg (+the rig)

Chin-ups 3 x 8, 1 x 7 bodyweight

Last edited by Arcus; Tue, July 23rd, 2013 at 05:24 AM.. Reason: More correct title
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Old Fri, April 27th, 2012, 05:05 AM   #2
Arcus
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Deadilft figures above were 75% and 80% from my previously tested max lift.

Deadlift program I'm following had me do 3 x 4 and 6 x 4 with those precentages, but I had to cut down the volume a bit because of my back problems.
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Old Fri, April 27th, 2012, 05:48 AM   #3
Arcus
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About my eating habits. I'm not a big eater, but when I don't keep an eye on my eating my daily caloric intake is around 3000 roughly. It must be just a bit over what I need, so with these calories nothing dramatic is happening, but with time my physique is getting softer.

Keeping up a steady eating plan is not easy for me. I get to start over and over again. When something unexpected happens it kills the groove, this goes with my workouts too. So this journal is partly to decide the right caloric intake, macros and eating pattern.

So this is how it looks like at this point. Suggestions welcome. Ideally my goal is to recomp, but is it realistic? Should I cut or bulk instead?
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Last edited by Arcus; Fri, April 27th, 2012 at 07:06 AM.. Reason: grammar
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Old Fri, April 27th, 2012, 09:54 AM   #4
Arcus
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Nutrition log from the past 2 days

Wed
Calories 2060, protein 160 g, ratio P 32 : C 43 : F 25
Thu
Calories 2270, protein 164 g, ratio P 30 : C 34 : F 36
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Old Sat, April 28th, 2012, 07:37 AM   #5
Arcus
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Saturday

Bench press 2 x 5 75 kg (165 lbs)
Incline db press 1 x 6, 1 x 5 30 kg db's (66 lbs)

Chin-up 1 x 5, 1 x 3 20 kg additional weight (44 lbs)
Db biceps curl 1 x 10, 1 x 6 15 kg db's (33 lbs)

One-arm hang cleans with 24 kg kettlebell, 8 reps each arm


Bench press was going according to my planned progression, could have done more. All other exercises than cleans were all-out sets.

To revise my goals or to put them more clearly, I have certain strength goals, namely 100 kg bench press and as a longer term goal 200 kg deadlift (thinking in smaller steps though). Strength first and while I'm going for those goals I wish not to gain too much fat on the way.

Last edited by Arcus; Sat, April 28th, 2012 at 09:49 AM..
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Old Tue, May 1st, 2012, 09:41 AM   #6
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Workout today:

Deadlift
3 x 3 100 kg
3 x 2 115 kg

Chin-up
3 x 8 bw

Leg press
2 x 6 160 kg + rig
1 x 8 (one legged) 60 kg + rig

Thoughts: DL felt too hard, 115 kg ( 253 lbs) was supposed to be 85% of my max, but it felt closer to 95%.
Why? Calories have been relatively low (but not so low being around and a bit above 2000), but isn't strength progress more about nerve adaptation?

Last edited by Arcus; Tue, May 1st, 2012 at 11:56 AM..
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Old Tue, May 1st, 2012, 04:10 PM   #7
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Nutrition from the past 4 days:

calories:
1900
1890
1750
1990

protein average 100 g daily

macro ratios far from optimal!
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Old Wed, May 2nd, 2012, 04:41 PM   #8
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Yesterday: buffet, impossible to count calories...
Today: 2240 calories, 160 g protein, P 30, C 42, F 28 %
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Old Thu, May 3rd, 2012, 03:36 AM   #9
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Body weight update: 71.3 kg (157 lbs)

Measurements
waist 86 cm
chest 95 cm
thigh 54 cm
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Old Thu, May 3rd, 2012, 08:28 AM   #10
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I think you already look great! I think you can continue to bulk, it depends on what kind of a body you want to have, really. You would have to keep calories higher for that though, I think anything under 2000 is too low.
I've been suggested to measure forearm, biceps, neck and calf as well, because those are parts that change too, and if you don't see progress around your waist, you might overlook progress in other parts.
I also think that the fact you have lifting goals will help achieve the body you want faster. I've just realized that being able to do something I thought was impossible a few months ago brings much more pleasure than appearance
Keep up the good work
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Old Sat, May 5th, 2012, 11:29 AM   #11
Arcus
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Thanks for your feedback, Buttersweet. And thank you for compliments too! Under 2000 calories is definitely too low for bulking, I know. At this point I'm trying to find the right calorie count for my goals. I'm not too exited about heavy bulking, but keeping in mind my strength goals and muscle hypertrophy goals I'm sure I should eat just a bit above maintenance. Not too much though. Based on what success people have had with IF style diet, I know recomp is possible.

About setting goals, funny thing is that until now I never really had defined lifting goals, besides some vague dreams... Before this I've always had goals about how I look.
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Old Sat, May 5th, 2012, 01:26 PM   #12
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A week after. Not much happened.
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Old Sat, May 5th, 2012, 03:20 PM   #13
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I think you look good, maybe you should trim your waist just a tiny bit
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My 2013 journal: http://forums.johnstonefitness.com/s...ad.php?t=53262

Nothing will ever be a substitute for a well-directed work ethic and the enjoyment one gets from being at one's best.
- Al Oerter.

Personal bests:
- 110 kg squat;
- 80 kg bench press;
- 04:26:30 marathon.
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Old Tue, May 8th, 2012, 09:21 AM   #14
Arcus
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TooMuch, thanks. About waist, my thoughts exactly

Today's workout:

Bench press 2 x 5 @ 77,5 kg

Incline db press, both sets all out effort
1 x 7 @ 30 kg db's
1 x 2 @ 30 kg db's

Chin-up 2 x 5 @ bw + 20 kg


Bench press felt too heavy, I don't like this. I get enough rest and time for recovery between chest workouts. Maybe training frequency is too low.

Last edited by Arcus; Tue, May 8th, 2012 at 05:21 PM..
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Old Wed, May 9th, 2012, 08:49 AM   #15
Arcus
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Some current statistics here:

Bodyweight is down to 70,2 kg (155 lbs)

chest 95 cm / 37,5 in
waist 86 cm / 33,8 in
hip 95 cm / 37,5 in
thigh 55 cm / 21,6 in
biceps (flexed) 36,5 cm / 14,3 in
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Old Thu, May 10th, 2012, 10:02 AM   #16
Arcus
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Today's workout was a peculiar mixture of a bitter disappointment and a joyful surprise.

It was the time for testing my deadlift max. I had been working out for 11 weeks for this day according to a carefully planned progression. My previous 1 rep max for deadlift was 135 kg (297 lbs).

Deadlift

warm-ups
1 x 2 @ 50 kg
1 x 3 @ 60 kg
1 x 2 @ 70 kg
1 x 2 @ 90 kg
1 x 2 @ 100 kg

And then, an attempt for
1 x 1 @ 130 kg (286),
which I managed to get an inch off the ground. A major disappointment!

I almost gave up in despair, but a guy gave me his lifting belt, probably reading my facial expressions.
Wearing the belt I got:
1 x 1 @ 135 kg (297 lbs)
1 x 1 @ 140 kg (308 lbs)


Leg press
3 x 10 @ 160 kg (+ the...)

Dips
2 x 6 @ bw + 15 kg

Chin-ups for fun
2 x 8 @ bw

Thoughts: 140 kg deadlift was brutal! Initially I was aiming to lift 150 kg, but clearly 140 was to be all I could do. 150 remains my goal and it's a long way to 200 kg.
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Old Thu, May 10th, 2012, 02:03 PM   #17
TooMuch
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I think you did too many warmups. I usually go: 10x bar, 1x 80%, 1x 90%.
__________________
My 2013 journal: http://forums.johnstonefitness.com/s...ad.php?t=53262

Nothing will ever be a substitute for a well-directed work ethic and the enjoyment one gets from being at one's best.
- Al Oerter.

Personal bests:
- 110 kg squat;
- 80 kg bench press;
- 04:26:30 marathon.
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Old Mon, May 14th, 2012, 10:12 AM   #18
Arcus
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Stats: 5'7" 163 lbs. Bulking.
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Monday's workout

Bench press
1 x 5 @ 80 kg (176 lbs)
1 x 2 @ 80 kg
1 x 6 @ 70 kg (154 lbs)

Incline db press
1 x 6 @ 30 kg (66 lbs) db's
1 x 6 @ 25 kg (55 lbs) db's

Dips
1 x 10 @ bw

Chin-ups
2 x 8 @ bw

Some db biceps curls for fun
2 x 8 @ 12,5 kg db's
1 x 8 @ 10 kg db's


My bench was supposed to be 2 x 5 with 80 kg, however the second set was merely 2 reps.... Bench press is beginning to stall?
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Old Mon, May 14th, 2012, 10:18 AM   #19
Arcus
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TooMuch, about those warm-up set, I agree that more moderate amount of warm-up set may suit me better. I'm trying to find the optimal way of doing it, I need to warmup, because of my tricky back, but I see that too many sets may wear me out, especially when I'm on these calories.
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Old Mon, May 14th, 2012, 02:03 PM   #20
TooMuch
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Good bench numbers there. Do you arch your back? Do you use your shoulders/back? This is very important. I see your numbers are close to mine

I used to warm up like this for example, for deadlifts. If I wanted to do 130 I did 90, 100, 110, 120 kg. So, by the time I wanted to do my max I was already tired. So right now I go with bar x 10, then 50-70% of my max 1-2 reps, and then go for my upper limits Works much better for me.
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My 2013 journal: http://forums.johnstonefitness.com/s...ad.php?t=53262

Nothing will ever be a substitute for a well-directed work ethic and the enjoyment one gets from being at one's best.
- Al Oerter.

Personal bests:
- 110 kg squat;
- 80 kg bench press;
- 04:26:30 marathon.
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