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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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    bw: 144.6 lbs.

    sleep: 7.25 hrs.

    hrv: 53

    nutrition: cals (c/p/f)

    workout:
    belt sq: 100 x 10; 110 x 10; 120 x 10; 110 x 15, 15
    bb bp: 70 x 6; 90 x 6; 110 x 3; 125 x 10; 120 x 10; 115 x 10; 100 x 12, 12
    db rdl: 30's x 12, 12, 12
    db rev lunges: 30's x 10, 10
    inverted row superset with/ seated db press: bw/30's x 10/8, 10/8, 10/8
    db rows: 60 x 15, 15
    facepulls and rdrs myorep style

    energy: good

    work day physicality: 4

    motivation: high

    stress: 3

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

    so that concludes this mass phase! i gained 5-6 lbs and am very confident at least a couple lbs of it are muscle. my legs, arms and booty are all bigger. and of course my back is nuts. that thing grows without even trying lol. i'll try to take measurements and maybe take a couple progress pictures next week when we get back to town. i averaged about 2500-2600 calories a day (didn't log weekends) and saw good improvements in my 10rm on both bp and bsq. the heat was the biggest challenge of this phase without a doubt. i also am sure i didn't push calories high enough (let the fear of getting fat scare me a bit). i was still very hungry most nights and would have liked to see a total weight gain more like 7-8 lbs over the couple of months. very excited to do it again in the colder months.

    a few things i will do differently next time:

    -4-5 weeks of slower volume increase before deloads each time (this time i had vacations that forced me to do shorter but more drastic volume increases week to week)

    -more variety in exercise selection (focus on lagging bodyparts, getting quads bigger so they can get stronger, etc)

    -program my weeks so the leg sessions are before the rest days (not the upper days before rest days like they were this time)

    -MOAR CALORIES

    -start leaner

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

    biggest challenge this weekend will be trying to get enough protein. i'll do my best. well that and not getting my check liver light on. lol. can't wait......going to be a blast.

    when i get back it's at least 3 weeks at maintenance calories (2300ish?) with strength focused training sessions. then september is a minicut. bring it!!!
     
    #61 dejavued, Jul 27, 2018
    Last edited: Aug 1, 2018
    Laneage likes this.
  2. Seltzer

    Seltzer Elite Member

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    Congrats on finishing your training program and achieving what you were after. Enjoy your weekend!
     
  3. macdiver

    macdiver Well-Known Member

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    Congrats on your successful Mass gain phase.

    Have a great trip.
     
  4. M@

    M@ Monster Maker 2017

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    :tucool:
     
  5. dejavued

    dejavued Senior Member

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    thanks guys!

    had to get up at 6am yesterday morning to drive through some serious rain/traffic to the cinci airport. didn't get time for a nap and since i wanted to work some ot i stayed at work til 2am. definitely was a zombie by the time i got home last night. 8 hours sleep and i'm golden today!

    today and probably tomorrow will be light deload workouts. the new training block will start saturday.

    calories 2200-2300 to start.

    going to be a bit blurry seeing where maintenance is these first two weeks because of course aunt flo is due in a couple days. :no:

    well i better get to gettin since i'd like to try to get to work an hour or so early.
     
  6. dejavued

    dejavued Senior Member

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    bw: 146.4 lbs.

    sleep: 8 hrs.

    hrv: 51

    nutrition: 2082 cals (218c/174p/59f)

    workout:
    bb bsq: 90 x 8, 8; 110 x 8; 130 x 8
    bb rdl: 120 x 10, 10, 10
    (deload week)

    energy: good

    work day physicality: 5 (12 hr shift)

    motivation: high

    stress: 2
     
  7. dejavued

    dejavued Senior Member

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    bw: 145.0 lbs.

    sleep: 8 hrs.

    hrv: 48

    nutrition: 2087 cals (229c/142p/68f)

    workout:
    bb bp: 70 x 10; 90 x 10, 10, 10
    db row: 60 x 10, 10, 10
    (deload week)

    energy: good

    work day physicality: 8 (11 hr shift)

    motivation: high

    stress: 2

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

    whew feeling pretty beat up today. long, physical shift. pms week. just a bunch of fun. and not really enough time to get my calories perfect. but i'm not too concerned. just need to get the calories up a tad and survive through this long work stretch.
     
  8. Shamie

    Shamie Senior Member

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    You make me feel lazy. Is the physicality scale 1-10?
     
  9. dejavued

    dejavued Senior Member

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    yeah. with a 10 being like chopping wood or shoveling all day.....where as a 5 would be more like stocking shelves..... and a 2 sitting at a desk and working with one's hands. lol at least that's how i'm thinking of it!

    bw: 147.6 lbs.

    sleep: 9 hrs.

    hrv: oops

    nutrition: 2060 cals (221c/148p/69f)

    workout:
    bb bp: 70 x 6; 90 x 6; 110 x 3; 125 x 5, 5, 5, 5
    pgpu: +5 x 4, 4, 4, 4
    inc bb bp: 105 x 6, 6, 6, 6
    db row: 80 x 6, 6, 6, 6
    facepulls

    energy: good

    work day physicality: 5 (10 hr shift)

    motivation: high

    stress: 2

    so i didn't lift all weekend. a bunch of people came over saturday night and then sunday i was super tired/lazy so i just vegged on the couch marathoning orange is the new black and eating a bunch of food and playing with the toddler.

    aunt flo finally showed up this morning. super damn bloated and crampy. fun times!
     
  10. Big_D

    Big_D Well-Known Member

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    Oy, it's quiet around these parts! Good to see you still here. :jk0:
     
    dejavued likes this.
  11. dejavued

    dejavued Senior Member

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    :wave: hey buddy!

    yah quiet is an understatement! lol

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

    bw: 147.0 lbs.

    sleep: 7.5 hrs.

    hrv: 51

    nutrition: 2104 cals (212c/163p/69f)

    workout:
    bb bsq: 90 x 6; 110 x 6; 130 x 3; 160 x 3; 175 x 5, 5, 5, 5
    bb dl: 120 x 6; 190 x 5; 220 x 5, 5

    energy: good

    work day physicality: 6 (10 hr shift)

    motivation: high

    stress: 2

    hot and crampy and my back is still not 100% so this workout was pretty short and sweet.

    by about 10pm tonight my upper back is feeling wicked doms. crazy since it was pretty low volume workout yesterday.
     
  12. dejavued

    dejavued Senior Member

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    bw: 145 lbs.

    sleep: 7 hrs.

    hrv: 56

    nutrition: 2087 cals (212c/152p/71f)

    workout:
    rest day

    energy: good

    work day physicality: 8 (10 hr shift)

    motivation: high

    stress: 6

    leg doms started getting bad tonight. long day, heavy packs and i was toast by the end of this shift. irritated by a few things at the house. loads to do before the inlaws get here friday. calories have been a couple hundred calories low....but i've just been too busy and will be the rest of the week.
     
  13. dejavued

    dejavued Senior Member

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    bw: 144.6 lbs.

    sleep: 7.5 hrs.

    hrv: 53

    nutrition: 2308 cals (280c/143p/69f)

    workout:
    bb bp: 70 x 6; 90 x 6; 110 x 3; 135 x 3, 3, 3, 3, 3
    bb row: 110 x 6; 130 x 6; 150 x 6, 6, 6, 6
    mp: 90 x 5; 100 x 3; 90 x 4, 4
    db row: 80 x 8, 8, 8
    facepulls

    energy: good

    work day physicality: 6

    motivation: high

    stress: 5
     
    macdiver likes this.
  14. dejavued

    dejavued Senior Member

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    well we had my inlaws come in friday night. my gf's parents....her sister, husband and their three littles. glad we bought this big house cuz we had 8 adults and 4 kids here for 5 whole nights. :eek::eek: it was a fun few days though! on sunday we rented a pontoon on crystal river and swam in the springs. lots of beach and pool time and even did an escape room. good times. i still got in my workouts but definitely didn't log calories. my bodyweight was 145 this morning and has been hanging out right around 144-145 since aunt flo left.

    i am officially burned out at work. time to get serious about looking for something else.

    right now the fitness plan is to continue this strength phase with maintenance calories until labor day. i won't lift that weekend (we are taking the nephew to disney world) and then starting september 4 it is super duper lockdown cut mode. definitely no weekday alcohol. calories about 1700. just all the basics. my body should be primed to drop some quick fat and i could REALLY use the focus. this maintenance phase is very hard on me mentally and has me feeling like i'm just flopping around in life lol! depending how the fat loss goes i will continue that phase for up to 6 weeks (when we have friends coming in to go to halloween horror nights at universal).

    here are the workouts i didn't log this week.

    08/10/18

    bb bsq: 90 x 6; 120 x 6; 150 x 3; 190 x 3, 3, 3, 3
    belt squat: 130 x 8, 8, 8
    bb rdl: 190 x 6, 6, 6

    08/13/18

    bb bp: 70 x 6; 90 x 6; 110 x 3; 130 x 5, 5, 5, 5
    pgpu: +7.5 x 4, 4, 4, 4
    inc bb bp: 110 x 6, 6, 6, 6
    db row: 100 x 5; 80 x 6, 6, 6
    facepulls

    08/15/18

    bb bsq: 90 x 6; 120 x 6; 150 x 3; 180 x 5, 5, 5, 5
    bb stepups: 150 x 16, 16, 16
     
    #74 dejavued, Aug 16, 2018
    Last edited: Aug 16, 2018
  15. dejavued

    dejavued Senior Member

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    bw: 145.2 lbs.

    sleep: 10 hrs.

    hrv:

    nutrition: didn't feel like it lol

    workout:
    bb bp: 70 x 6; 90 x 6; 110 x 3; 140 x 3, 3, 3, 3, 3
    db row: 80 x 8; 60 x 10, 10, 10
    mp: 90 x 5, 5, 5
    wg bb row: 110 x 8, 8, 8
    facepulls

    energy: good

    work day physicality: 5

    motivation: ok

    stress: 3
     
  16. Laneage

    Laneage Well-Known Member

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    June 15-July 27 - mass gaining
    July 27 - September 3rd - maintenance
    September 4th - End October - cut

    How do you feel about the shorter programs in general? I'm reluctant to commit to something like this, but reading your journal is relieving some of that. In that time frame you could fit 2 whole cycles of gain->maintain->cut in a calendar year, with time for breaks and stuff - which sounds very nice.

    Good luck! Hope that goes well for you.
     
  17. dejavued

    dejavued Senior Member

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    i spent most of may and early june in a highish calorie (raising them to find maintenance) state while training with a hypertrophy goal so that phase was probably a bit longer...... and next time even longer hopefully.

    check out this article if you haven't seen it....... really, really nice write up on the idea of the mass/maint/minicut.

    PART II: PERIODIZING YOUR NUTRITION TO MATCH YOUR TRAINING
     
  18. Laneage

    Laneage Well-Known Member

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    Thanks. That is.... quite a lot to take in. I can understand the basics but some of the details in there are lost on me. I'll re-read it a couple times.
     
  19. dejavued

    dejavued Senior Member

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    yeah it's definitely a lot to chew on.

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

    so just like that life threw me a curve ball. got a call from my grandma (who had a stroke two weeks ago) that she doesn't feel she can take care of my mom (who has alzheimers) so my sister, gf and i will be flying out to visit gma and bring mom back here this coming week. my stress levels will definitely be much, much higher with her here. but it's what we gotta do so we'll find a way to make it work.

    i'll lift sat and sunday and then we fly out early monday.
     
  20. Seltzer

    Seltzer Elite Member

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    Wishing only good things for your mom.
     
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