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Focus Pocus

Discussion in 'Fitness Journals' started by dejavued, Jun 15, 2018.

  1. dejavued

    dejavued Senior Member

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    So I've decided it's time to mass a bit.

    I've spent the last couple years "meandering" and definitely had more steps forward than back, but now i'm ready for a much more focused approach. Except for maybe a very short period a decade ago i don't think i've ever intentionally been in a surplus with the intent of building muscle.

    The last few months have involved a fairly relaxed cut (logged in my previous journal) and then i took the last weeks of May to raise calories and try to get a feel for where maintenance is for me at this bodyweight. During that time I was averaging a bw of about 140 lbs and and it was hanging out there at 2200-2300 calories. I also shifted my training to a hypertrophy focus for my last couple mesosycles to try to get used to the volume (which i'm not a big fan of) and to figure out an idea of where my mrv (max recoverable volume) is.

    The first week of june I went on vacation. Spent a week at a beach house. It was a deload week so i just didn't train and ate and drank a bunch of great food/beer. When I got home aunt flo showed up and I caught a cold my entire house has been fighting off so that combo pretty much knocked me on my ass for the first couple days of this week. I managed to get in my workouts and kept calories a little under maintenance, since after 8 days off I was feeling quite fluffy as well. Finally started feeling human again wednesday.

    So anyways the point of this journal is to have a focused approach to my training/nutrition/recovery.

    The plan is to basically get bigger, then get stronger, then get leaner. Then most likely repeat.

    June and July will be hypertrophy mesocycles with calories 2400+ (i'll assess if i'm gaining too slow/fast/etc). The goal is simply to grow muscle. Pounds for a purpose. Some fat will come, no doubt.....but i need to tuck away the negative and focus completely on the goal of growing as much muscle as I can in this phase.

    August will be a strength mesocycle with calories at maintenance. The goal of this phase is to make that new muscle stronger.

    September will be a fairly aggressive cut. Obviously the goal here to to drop some fat without losing the new muscle.

    I tend to try to apply evidence based, scientific principles of strength training and nutrition and spend a few hours each week reading research, books, podcasts, etc from the experts in the industry.

    I will log my calories/workouts/sleep/energy levels/etc in this journal daily. Not going to be overly crazy about logging on weekends when i'm not at home. I'll just try my best to hit my protein and shouldn't have a problem keeping my calories in a beneficial range. I'll also take a couple measurements every four weeks (the friday after aunt flo leaves town).

    One of the reasons I've chosen the current time frame to try to grow muscle is that i have such good control of the recovery aspect at this moment. I realize if i wait until i am "lean enough" I'll just spend forever in a slight deficit and I think it's time i actually gave my body some damn calories lol. Anyways on the recovery front my current living situation and work schedule are super low stress and consistent. I have plenty of time to train and prep food and keep my sleep schedule and biorythyms pretty consistent.

    Well enough chatter. I'll log my workouts/nutrition from earlier this week in the next post.

    Time to grow!!!!!
     
  2. dejavued

    dejavued Senior Member

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    nutrition from earlier this week:

    mon - 2094 cals (228c/158p/61f)
    tues - 2064 cals (232c/149p/60f)
    wed - 2076 cals (213c/160p/68f)
    thurs - 2401 cals (331c/162p/50f)

    training from earlier this week:

    sun-
    bb bsq: 90 x 6; 110 x 6; 130 x 3; 160 x 8, 8, 8; 150 x 8
    belt sq: 100 x 12, 12, 12
    bb rdl: 145 x 12, 12, 12

    mon-
    bb bp: 70 x 6; 90 x 6; 110 x 3; 115 x 8, 8, 8; 110 x 8
    pgpu: bw x 5, 5, 5, 4
    inc bb bp: 90 x 10, 10, 10, 10
    bb row: 120 x 10, 10, 10, 10
    rdrs: 10's x 20, 5, 5, 5, 5, 5 (myorep style)
    facepulls

    wed-
    bb dl: 120 x 6; 190 x 6; 240 x 6; 210 x 8, 8
    bb fsq: 90 x 10; 100 x 8, 8, 8
    hip thrusts next week (ordered bb pad)
     
  3. dejavued

    dejavued Senior Member

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    in this journal i'm going to log for the day in the morning and then come back and edit in where my calories/workout ended up at midnight.

    one of the biggest challenges of this mass phase is going to be the heat. i lift in a garage with no ac. i took the thermometer down with me today and the temp was 86 f. fun times! lol. if it becomes too big of an issue i'll get a gym membership. made it through last summer, but we'll see.

    i get off work at midnight tomorrow and have to be up at 6am to head to sarasota for a doubles disc golf tournament i'm playing with my bro in law. sleep will be lost, but sometimes that's the price ya gotta pay for working second shift. i'll get a nice long night of sleep tomorrow night.

    ----------------------------------------------------------------------------------------------------

    bw: 141.4 lbs.

    sleep: 8.5 hrs.

    hrv: 53

    nutrition: 2366 cals (287c/182p/54f)

    workout:
    bb bsq: 90 x 6; 110 x 6; 130 x 3; 150 x 10, 10, 10, 10
    bb dl: 200 x 10, 10, 10
    reverse db lunges: 30's x 10, 10

    energy: good.

    work day: (going to rate this on a scale of 1-10 by how physical the shift was.... it varies greatly at this job) - 5

    motivation: high.
     
    #3 dejavued, Jun 15, 2018
    Last edited: Jun 16, 2018
  4. macdiver

    macdiver Well-Known Member
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    I think it has been a few years since there was a true bulk here at JSF. :jumping:

    Looking forward to following this.
     
    dejavued likes this.
  5. dejavued

    dejavued Senior Member

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    yesterday's workout:

    bb bp: 70 x 6; 90 x 6; 110 x 3; 110 x 10, 10, 10; 100 x 12
    bb row: 115 x 12, 12, 12, 12
    bb mp: 70 x 10; 75 x 9; 80 x 8; 65 x 10, 10
    db row: 60 x 15, 15, 15
    rdr's/facepulls myorep style
     
  6. Seltzer

    Seltzer Elite Member

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    Deja, what's myorep style? TIA.
     
  7. dejavued

    dejavued Senior Member

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    Myo-reps in English

    scroll down a bit and he explains it under "the myorep set from start to finish".
     
  8. dejavued

    dejavued Senior Member

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    bw: 142.2 lbs.

    sleep: 9 hrs.

    hrv: oops

    nutrition: 2427 cals (324c/167p/57f)

    workout:
    rest day

    energy: good.

    work day: 5

    motivation: high.
     
  9. Seltzer

    Seltzer Elite Member

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    Thanks for the link.
     
  10. dejavued

    dejavued Senior Member

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    no problem buddy.

    ------------------------------------------------------------

    bw: 143.4 lbs.

    sleep: 8.5 hrs.

    hrv: 54

    nutrition: 2422 cals (348c/148p/51f) (12 oz pineapple ipa, cals logged as carbs)

    workout:
    bb bsq: 90 x 6; 110 x 6; 130 x 3; 170 x 8, 8, 8; 160 x 8, 8
    belt sq: 105 x 12, 12, 12, 12
    bb rdl: 150 x 12, 12, 11, 10

    energy: great.

    work day: 6

    motivation: high.

    feeling awesome today.
     
  11. macdiver

    macdiver Well-Known Member
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    Great to see you nailing it and "feeling awesome"

    I'll have to check out that link.
     
    dejavued likes this.
  12. dejavued

    dejavued Senior Member

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    :wave: hey mac!

    another really good day!

    bw: 142.2 lbs.

    sleep: 8 hrs.

    hrv: 53

    nutrition: 2419 cals (325c/157p/58f) (24 oz pineapple ipa, cals logged as carbs)

    workout:
    bb bp: 70 x 6; 90 x 6; 110 x 3; 120 x 8, 8, 8; 115 x 8, 8
    pgpu: bw x 5, 5, 5, 4, 4
    inc bb bp: 95 x 10, 10; 90 x 10, 10
    bb row: 130 x 10, 10, 10, 10
    rdrs, facepulls

    energy: great.

    work day: 5

    motivation: high.
     
  13. Justitia

    Justitia Elite Member
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    So glad you started this thread. The details you are putting in are great. I want to mirror a lot of it. I am not yet ready to do food - prep weigh and measure, nor doing any weights, but many of the other items you list I can join in on..

    So good to read your journal!!!
     
    dejavued likes this.
  14. dejavued

    dejavued Senior Member

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    bw: 143.0 lbs.

    sleep: 7 hrs.

    hrv: 49

    nutrition: 2348 cals (268c/147p/76f) (16 oz mango ipa, cals logged as carbs)

    workout:
    rest day

    energy: great.

    work day physicality: 4

    motivation: high

    stress: 0

    (adding in a stress reading where i'll just note how overall stressful the day was on a 0-10 scale)
     
  15. dejavued

    dejavued Senior Member

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    bw: 142.8 lbs.

    sleep: 8 hrs.

    hrv: 53

    nutrition: 2454 cals (322c/146p/67f) (36 oz pineapple ipa, cals logged as carbs)

    workout:
    bb dl: 120 x 6; 190 x 6; 250 x 6; 210 x 8, 8, 8
    bb fsq: 90 x 8; 110 x 8; 95 x 10, 8, 8
    bb hip thrusts: 120 x 10, 10, 10

    energy: great.

    work day physicality: 5

    motivation: high

    stress: 1

    --------------------------------------------------------

    used a personal hour to leave work at 11pm tonight since i have to be up at 6 to drive down to sarasota for our disc golf league championship. should be fun, fun, fun!!

    also found out my sister is having another boy!

    finally the weekend. yay.
     
  16. J_W

    J_W Well-Known Member

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    :dreamy:
     
  17. dejavued

    dejavued Senior Member

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    there's not a jaw drop smiley?!?!?!

    o.m.g.

    :spaz::spaz::spaz:
     
  18. dejavued

    dejavued Senior Member

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    bw: 144.8 lbs.

    sleep: 9 hrs.

    hrv: 54

    nutrition: 2401 cals (287c/155p/63f)

    workout:
    bb bsq: 90 x 6; 110 x 6; 130 x 3; 160 x 10, 10; 150 x 10, 10, 10
    bb dl: 200 x 10, 10, 10
    reverse db lunges: 30's x 10, 10, 10

    energy: great.

    work day physicality: 6

    motivation: high

    stress: 1

    --------------------------------------------------------------

    weekend was fun. lots of beer and good food. i took second in the disc golf championship in my division and won a couple hundred bucks so that was awesome. then the gf and i went out for teppanyaki and sushi last night to celebrate our anniversary.
     
  19. Justitia

    Justitia Elite Member
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    What does hrv stand for? "heart-rate v?"
     
  20. Seltzer

    Seltzer Elite Member

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    Aunt Deja, congrats to your sister. :)
     

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