Jahidi's Workout and Diet Journal

[jahidi]

WEDNESDAY

Workout:

Squat 3 x 5 - 205lbs
Hyperextensions 3 x 10 - 50lbs
Dumbbell Row 4 x 6 - 80lbs
Hammer Curl 3 x 8 - 35lbs
Machine Calf Raises 3 x 15 - 225lbs


Diet:

7am - Effort's shake
12pm - Beef, potatoes, veggies
4pm - 2 fruits
6pm (PWO) - Shake
8pm - 2 burger patties with cheese (no bun)

Fell asleep and missed my last meal again. I need to move my later meals earlier so that I can fit in some chicken and veggies (my intended last meal) before bed.

As for the fast-food discussion, it's cool, I know what you guys mean for sure. I'm actually starting to get sick of it and craving healthier food again. I don't think I'll have a cheat day this week - I cheated all week so far and like I said I don't even want more "cheat" foods right now.

Diet will be a lot cleaner starting today.

 

[EFFORT]

WEDNESDAY


Diet:

7am - Effort's shake
12pm - Beef, potatoes, veggies
4pm - 2 fruits
6pm (PWO) - Shake
8pm - 2 burger patties with cheese (no bun)
1am wakes up from alarm clock cusses and eats 2cans of tuna then goes back to bed

Fell asleep and missed my last meal again. I need to move my later meals earlier so that I can fit in some chicken and veggies (my intended last meal) before bed.

bold

 

[jahidi]

1am wakes up from alarm clock cusses and eats 2cans of tuna then goes back to bed

haha ok, I was actually reading about doing that yesterday. I was just never sure if the benefits of the food would outweigh the fact that I would interrupt a deep sleep.

I'll do it though starting tonight.

BTW guys don't be afraid to be hard on me when I'm slacking (like I was with the fast food). I'd rather be big and strong and hate you guys rather than still being skinny and weak and thinking you guys are my best friends.

 

[jahidi]

THURSDAY

Cardio: 20 minute brisk walk

Diet:

7am - 1L of Efforts shake
10am - the other 500ml of above
12pm - chicken
4:30pm-7pm - 3 cheeseburgers with 5 patties total, potatoes, veggies (grocery store burgers are okay, right?)
10pm - salmon, veggies

 

[jahidi]

FRIDAY

Workout:

Bench Press 3 x 5 - 155x5, 165x5, 165x5

Incline Dumbbell Bench Press 4 x 8 - 55x8, 60x8, 60x8, 60x6

Military Press 3 x 8 - 100x6, 100x6, 95x6

Tricep Pushdowns 3 x 10 - 100lbs

Ab Work 3 x 10 - Russian Twists - 35lbs


Diet:

7am - Effort's shake
12pm - Beef, potatoes, veggies
4pm - 2 fruits
5:30pm (PWO) - Carbogain shake followed by whey shake
8pm - Burger, veggies

 

[jahidi]

Did 30 minutes cardio the last few days, no workout yesterday since the gym was closed for Victoria Day.

TUESDAY

Deadlift 3 x 5
225 x 5
255 x 5
275 x 5 PR

Deadlifts were a lot easier and I didn't know my strength so I just kept adding weight. Now I know though that I'm around 275 and will try for 280 next time.

Leg press 2 x 10
270 x 10
320 x 10

Not sure how to calculate the weight for leg press, what I said here is just the totals of all the plates.

Chin-ups 4 x 6
bw x 6
bw x 6
bw x 6
bw x 6

Hammer Curl 3 x 8
35 x 8
35 x 8
35 x 6

Machine Calf Raises 3 x 15
240 x 15 PR
240 x 15
240 x 15


Diet:

7am - Half of EFFORTs shake
12pm - Beef, potatoes, veggies
4pm - Burger, veggies
7pm (PWO) - 2 scoops whey
9pm -

Will edit after the last meal, also I plan on eating tuna in the middle of the night (haven't done that yet)

 

[EFFORT]

haha ok, I was actually reading about doing that yesterday. I was just never sure if the benefits of the food would outweigh the fact that I would interrupt a deep sleep.

I'll do it though starting tonight.

BTW guys don't be afraid to be hard on me when I'm slacking (like I was with the fast food). I'd rather be big and strong and hate you guys rather than still being skinny and weak and thinking you guys are my best friends.

This will be fun

 

[EFFORT]

THURSDAY

Cardio: 20 minute brisk walk

Diet:

7am - 1L of Efforts shake
10am - the other 500ml of above
12pm - chicken replace this meal with 2-3 beef patties and brown rice
4:30pm-7pm - 3 cheeseburgers with 5 patties total, potatoes, veggies (grocery store burgers are okay, right?) yes just be careful with the buns and cheese, best just to have the patties alone and then your carb source
10pm - salmon, veggies

bold

 

[EFFORT]

FRIDAY

Workout:

Bench Press 3 x 5 - 155x5, 165x5, 165x5

Incline Dumbbell Bench Press 4 x 8 - 55x8, 60x8, 60x8, 60x6

Military Press 3 x 8 - 100x6, 100x6, 95x6

Tricep Pushdowns 3 x 10 - 100lbs

Ab Work 3 x 10 - Russian Twists - 35lbs


Diet:

7am - Effort's shake
12pm - Beef, potatoes, veggies
4pm - 2 fruits
5:30pm (PWO) - Carbogain shake followed by whey shake
8pm - Burger, veggies
1am- cuss wake up, salmon+ 8g fish oil

and no waking up to eat a quick 5-15min meal won't hurt anything. Already have it made ahead of time. Or you could take this if you don't want solid food http://www.trueprotein.com/Product_Details.aspx?cid=31&pid=528

 

[jahidi]

THURSDAY

Cardio: 30 min walk

Diet:
7am - Effort's shake
12pm - Part of this (about 400-500 calories worth)
4-6pm - 3 cheeseburgers with 5 patties total
10pm - Salmon, veggies
1am - Salmon

Because of the big shake and all the burgers this works out to about 3500 calories.

 

[jahidi]

So I've been trying this for a few weeks now and I realized I'm allowing myself too much freedom with the diet. My meal times aren't always the same and I'm eating different food every day. Because of my lenient diet plan I was basically allowing myself to slack off. It also led to me overthinking everything because I was always wondering if what I was eating was good enough.

I need a more structured plan which is why I'm going to follow the simple starting diet strictly starting tomorrow.

This is what it will look like. The times are like this because of my work schedule: I work 8-3:30 with a lunch break at 12 and a snack break at 2.

Sunday will be cheat day as usual.

OFF DAY (Tuesday, Thursday, Saturday)
(6:30am - wake up)
7am - Shake (2 scoops whey, 4 raw eggs, milk), banana
12pm - Beef, veggies, potatoes
2pm - Shake (2 scoops whey, 4 raw eggs, milk), banana
4pm - Beef, veggies, rice
7pm - Shake (2 scoops whey, 4 raw eggs, milk), olive oil
9pm - Chicken, fish oil, olive oil
(10pm - sleep)

WORKOUT DAY (Monday, Wednesday, Friday)
(6:30am - wake up)
7am - Shake (2 scoops whey, 4 raw eggs, milk), banana
12pm - Beef, veggies, potatoes
2pm - Shake (2 scoops whey, 4 raw eggs, milk), banana
5pm (PWO) - Protein shake (2 scoops whey, milk), Carb shake (Carbogain, water)
6pm - Beef, veggies, rice
9pm - Shake (2 scoops whey, 4 raw eggs, milk), olive oil
(10pm - sleep)
1am - Chicken, fish oil, olive oil


I'll put this into fitday and find the numbers but based on when FB was doing this diet it looks like 4000+ calories, 350g+ protein.

 

[jahidi]

MONDAY

Felt great today. Maybe it's the food now that I'm doing the simple starting diet.

Squat 3 x 5
185 x 5
215 x 5
225 x 5

225x5 is the most I've done since last summer but not quite a PR. My PR is 235x5 from last August.

Just kept increasing the weight, it was too easy for the first 2 sets. Next time I'm going for 230x5x3 and if I feel like I did today I'll get it.

Hyperextensions 3 x 10
55 x 10 PR
55 x 10
55 x 10

Dumbbell Row 4 x 6
75 x 6 PR
75 x 6
75 x 6
75 x 6

Dumbbell Curl 3 x 8
35 x 8
35 x 8
35 x 8

Machine Calf Raises 3 x 15
240 x 15
240 x 15
240 x 15

 

[jahidi]

TUESDAY

Cardio - 20 minute walk

----------

WEDNESDAY

Barbell Bench Press 3 x 5
155 x 5
165 x 5
165 x 5

No progress here.

Incline Dumbbell Bench Press 4 x 8
60 x 8 PR
60 x 8
60 x 8
60 x 8

Nice...

DB Shoulder Press 3 x 8
50 x 6
50 x 6
50 x 4

It was terrible.. the football team was working out at the same time and had all the power racks to themselves. So I decided to use dumbbells instead, except that 50s were too much and there were no 45s or 40s. It was brutal but 95% of the time I'll be able to get a power rack and do this with barbell.

Tricep Pushdowns 3 x 10
100 x 10
100 x 10
100 x 10

Russian Twists 3 x 10
35 x 10
35 x 10
35 x 10

----------

Simple Starting Diet is going well so far.

 

[Smack]

You should have used 35's and done a lot of reps with them. The overhead work is accessory work and you don't want to go too heavy with it. The main concern is progressively using heavier weights on your main lift of the day (the one performed first). You don't want to use a weight that you struggle to get five reps with on your third lift of the day and second accessory lift as that might negatively impact your next chest/shoulders/triceps session.

Anyway, nice progress and kudos for using a tried and tested routine rather than something you just threw together.

 

[jahidi]

Thanks Smack. I had actually read a post by EFFORT after last night's workout that completely changed the way I think about accessory lifts. From now on I'll make sure to never fail on accessory work again.

Just pick a weight that you can do ALL the sets with WITHOUT failing. Adding weight to accessory lifts isn't something to worry about. Just focus on pushing more weight on your MAIN lifts. You'll drive yourself crazy trying to always up weight on accesory work since as your lifting more weight on your main lifts you'll be more fatigued for your accessory work. The interesting thing is in 6months you'll look at your accessory lifts numbers and they'll all be WAY higher without you even focusing on increasing them, it just happens.

 

[jahidi]

FRIDAY

Deadlift 3 x 5
280 x 5 PR
280 x 5
280 x 5

Felt great, should keep going up...

Leg Press 2 x 10
320 x 10
330 x 10 PR

Chin-ups 4 x 6
bw x 6
bw x 6
bw x 6
bw x 6

Preacher Curls 3 x 8
75 x 8
65 x 8
65 x 8

Machine Calf Raises 3 x 15
240 x 15
240 x 15
240 x 15

 

[jahidi]

MONDAY

Incline Bench Press 3 x 5
165 x 5
165 x 5
165 x 5

No progress again. My gym's good incline bench is broken right now and the seat on the crappy one wobbles which makes it much harder to lift. Hopefully they fix the good bench and I can start progressing again on this exercise.

Dumbbell Bench Press 4 x 8
60 x 8 PR
60 x 8
60 x 8
60 x 8

Military Press 3 x 8
95 x 8
95 x 5
95 x 8

Not sure what happened second set. I just died after the 5th rep. Normally 3x8x95 is doable without failing.

Tricep Pushdowns 3 x 10
10 x 100
10 x 100
10 x 100

Russian Twists 3 x 10
10 x 35
10 x 35
10 x 35

 

[EFFORT]

Your doing great man, just keep on plugging away.

 

[jahidi]

WEDNESDAY

Great day today.

Squat 3 x 5
235 x 5
235 x 3
235 x 5

This ties my PR from last summer.

I did 225x5 last workout and was planning on going for 230 but felt great warming up so I thought I'd go for 235. I lost focus for the second set and leaned forward slightly at the bottom of my fourth rep so rather than using my back to straighten myself I just let the bar down on the safety bars. I know I could have had those last 2 reps too. 240x5 next time for sure which will finally be a PR.

Hyperextensions 3 x 10
60 x 10 PR
60 x 10
60 x 10

Dumbbell Row 4 x 6
80 x 6 PR
80 x 6
80 x 6
80 x 6

Dumbbell Curl 3 x 8
40 x 8 PR
40 x 8
40 x 8

Machine Calf Raises 3 x 15
240 x 15
240 x 15
240 x 15

----

I haven't logged cardio or diet lately but both have been on point other than last night, where I binged and ate 9 (yes, 9) slices of pizza. Other than that I've been really strict about getting all 6 meals in from the simple starting diet. I need to buy a weigh scale this weekend so I can see how I've been progressing, but I've been taking pictures.

 

[I-tallionStallion]

...9 slices of pizza! You fat f***! Haha I wish I could binge like that but I've got to be strict as hell to lose weight.

Sucks you couldn't get those two reps but don't sweat it. It happens to us all at times. You are doing good man. It's all about dedication. Keep it up.

Also get a tape measure for yourself that way you can measure your waist, arms, legs, chest, , forearm...etc....it's great and cheaper than a scale.