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The Misfit
04-15-10, 7:31 am
Specs. 6'2
263 pds
19% b.f

I'm convinced I will not compete in any of the codes. As it is, I just enjoy the lifestyle; nutrition and training. I've been at it four years, on and off (but mostly on).
My goals if any, drop the b.f, get stronger, get bigger.

The Misfit
04-15-10, 8:01 am
I need to improve my strength so I've gone back to basics and am looking to up my pressing movements. This has been my routine for the last 6 weeks (since starting back) and so fart so good. My plan...

Mon
inc.bench (4sets x 10, 8, 6, 4)
flat bench (4sets x 12, 10, 8, 6)
barbell press (4sets x 12, 10, 8, 6)
skull crushers (4sets x 15, 12, 10, 8)

Tue
seated Hammerstrength leg curl (4sets x 15, 12, 10, 8)
SLD (4sets x 12, 10, 8, 6)
back squat (4sets x 10, 8, 6, 4)

Thurs
flat bench (4sets x 10, 8, 6, 4)
inc.bench (4sets x 12, 10, 8, 6)
behind neck barbell press (4sets x 12, 10, 8, 6)
CGB (4sets x 12, 10, 8, 6)

Fri
barbell row (4sets x 12, 10, 8, 6)
dumbbell pullover (4sets x 15, 12, 10, 8)
dead-lift (4sets x 10, 8, 6, 4)

Benching and pressing twice a week really helps with getting the weight up.

The Misfit
04-15-10, 8:18 am
Specs. 6'2
263 pds
19% b.f

I'm convinced I will not compete in any of the codes. As it is, I just enjoy the lifestyle; nutrition and training. I've been at it four years, on and off (but mostly on).
My goals if any, drop the b.f, get stronger, get bigger.

whoa i'm not 6'2!! 6'0 to 6'1

The Misfit
04-16-10, 7:19 am
Trained back tonight. Like always I try to keep workouts short 'n' sweet so went for 3/4 of an hour.

barbell row - (4sets x 12, 10, 8, 6/60kg, 65kg, 70kg, 80kg)

dumbbell pullover - (4sets x 10, 10, 10, 10/15kg, 17.5kg, 20kg, 25kg)

dead-lift - (4sets x 12, 10, 8, 6/100kg, 110kg, 120kg, 130kg)

barbell curl - (4sets x 15, 12, 10, 8/15kg, 17.5kg, 20kg, 22kg)

reverse ez-bar curl - (4sets, 15, 12, 10, 10)

My forearms give up when dead-lifting so rest paused for a few secs on the last two sets. First time doing db pullover felt it so I'll keep it.

As far as supplementing goes:

glutamine
BCAA powder
Storm
powrade powder
protein powder

sorta like the big-ant drink I mix the glut, bcaa, storm and powrade into a drink. I drink it during training. I prefer to.

Diet:

Pretty clean. Trying to drop some b.f so am progressively dropping carbs.

meal 1: 5 eggs + banana
meal 2: Ox shake (protein + 100g oats + o.oil)
meal 3: 2 cans tuna + brown rice + spinach/sometimes have a litre very trim milk + o.oil
meal 4: protein shake
meal 5: 2 cans tuna + spinach + o.oil
meal 6: 225g red meat or chicken

The Misfit
04-17-10, 4:59 am
Touch Rugby. Heaps of sprinting. High-moderate intensity. Went for an hour and a half.
Sprints work for me, they also help improve stamina and recovery in the gym as I have found in the past but only once a week. Twice a week and too much.

Supplements:

Nitro x 2 (before)
BCAA, creatine, glutamine, powrade powder, all mixed into a drink (after)

The Misfit
04-18-10, 6:29 pm
5am: 6 eggs
6am: 2 cups coffee then a 45 minute walk to the gym
7am: train

Training today was chest, shoulders and tris.

flat bench press - (4sets x 10, 8, 6, 4/60kg, 70kg, 80kg, 95kg)

inc. bench press - (4sets x 12, 10, 8, 6/40kg, 50kg, 60kg, 70kg)

skull crushers - (4sets x 12, 10, 8, 6/10kg, 20kg, 25kg, 27.5kg)

seated barbell press - (4sets x 12, 10, 8, 6/30kg, 40kg, 45kg, 50kg)

Intra-workout = bcaa, glutamine, storm, powerade powder drink.
Post workout = ox's shake.

Training the morning ain't so bad, I love the cold-dark-morning gym atmosphere. It's sorta funny how the hardest part isn't the training but the pulling my myself out of bed. I feel like shit first thing but that feeling soon subsides. I'm looking forward to tomorrows training.

The Misfit
04-20-10, 1:52 am
I slept through my alarm cock. Dammit. A lame and lazy excuse but it happened and this isn't the first time. When I wake up late my day is shorter, I fit one less meal in and I'm in bed later than usual so it's a real big deal for me.

Training was late afternoon instead of early morning. Today was legs.

seated hammerstrength leg curls - (4sets x 15, 12, 10, 8/10kg, 20kg, 30kg, 37.5kg)
stiff-leg deadlift - (4sets x 12, 10, 8, 6/60kg, 70kg, 80kg, 95kg)
back squat - (4sets x 10, 8, 6, 4/60kg, 80kg, 100kg, 120kg)
preacher reverse ez bar curl - (3 x 10)
standing calf raises - (3x15/30pd, 60pd, 90pd)

Intra-workout = big ant drink
post-workout = ox shake

The Misfit
04-21-10, 5:18 am
7pm: 1 hour walk around the block. Low-moderate intensity. A few uphill roads.

Walking for an hour gave me time to think about something. I appreciate the big and/or strong fellas training in the same space as me. It's definitely a kick up ass and realization that there is and always will be a someone out there whose bigger and better than I am. Knowing this definitely keeps my mind on the job at hand, and somewhere between envy and embarrassment of being shown up makes me more enthused and determined..just a random thought but one I think is relevant in some way.

After walk = bcaa, glutamine, creatine and powerade powder drink.

The Misfit
04-22-10, 2:02 am
Training today was too long. Unfortunately the gym decided to run a fire drill and 15 minutes was spent outside, 15 minutes I needed. Damn retards. Sure it's good to know everything is working if the building does burn down but I'm not too happy bout the decision to run a fire drill on the day I train.
Mishaps aside, today was chest, shoulders and tris.

inc. bench press - (4sets x 10, 8, 6, 4/60kg, 65kg, 70kg, 75kg)

flat bench press - (4sets x 12, 10, 8, 6/50kg, 60kg, 70kg, 80kg)

CGB - (4sets x 15, 12, 10, 8/50kg, 60kg, 65kg)

seated behind neck barbell press - (4sets x 12, 10, 8, 6/30kg, 35kg, 40kg, 45kg)

Intra-workout = bcaa, glutamine, storm, powerade drink.
Post-workout = ox shake (protein, oats & o.oil)

The Misfit
04-23-10, 5:42 am
Back today. Short and sweet. Was late to train tonight. Pretty intense with little rest between sets and exercises.

Barbell rows - (7sets x 12, 10, 8, 6, 5, 4, 4/40kg, 60kg, 70kg, 80kg, 80kg, 80kg, 80kg) rest pause the last 4 sets

Dumbbell pullover - (7sets x 12, 12, 10, 10, 8, 8/12.5kg, 17kg, 20kg, 22kg, 25kg, 25kg) rest pause the last 2 sets

Barbell curl - (5sets x 12, 12, 12, 10, 10/15kg, 17kg, 20kg, 22kg, 27kg)

Intra-workout = bcaa, glutamine, storm, powerade drink.

The Misfit
04-26-10, 2:15 am
Started today my cut. Will aim for six weeks and see how things go from there. Changed routine up a little bit but still keep things quick in the gym, I aim for an hour max. Cardio is the morning and weights late afternoon.
Today was chest, delts and tris.

7am
stationary bike 45mins

3pm
inc. bench - (4sets x 10, 8, 6, 4)
HS inc. press - (3sets x 10, 8, 6/last set rest pause 30sec until I can't do no more)
seated behind neck bb press - (4sets x 10, 8, 6, 4)
db laterals - (3sets x 10, 8, 6/last set rest pause 30sec until I can't do no more)
skull crushers - (4sets x 10, 8, 6, 4)
parallel dips - (as many sets as it takes until I can't do no more)

Opinion. The stationary bike stinks. I get more out of walking to the gym in the mornings with a heavy bag filled with most of the days meals, school shit and clothes. Walking will now be first and then some bike.

Diet is still the same. Sitting on about 200g carbs and will drop some of those each week until I sit close to zero. Adding o.oil to all meals.

meal 1 = 5eggs then some time later green tea + coffee
meal 2 = ox shake
meal 3 = tuna + brown rice
meal 4 = very trim milk
meal 5 = 300g meat + greens
meal 6 = shake + o.oil
meal 7 = 300g meat + greens

The Misfit
04-26-10, 9:21 pm
Legs today:

seated HS leg curls - (4sets x 10, 8, 6, last set goes beyond 6 reps & rest paused to failure
back squats - (4sets x 10, 8, 6, 4)
dead lift - (4sets x 10, 8, 6, 4)
standing calf raise - (4sets x 10 wide stance then 10 narrow stance)
preacher reverse ez-bar curl - (4sets x 12, 10, 6, 6)

Pre-workout = ox shake
Intra-workout = big ant drink

The Misfit
04-29-10, 6:07 am
5am = 5 eggs
6am = 30min walk to the gym then 30min on stationary bike

2pm = chest, tris & shoulders

flat bench press
seated bb press
HS chest press
CGB
DB tricep extension
bent over db lateral

intra workout = big ant drink

The Misfit
04-29-10, 6:29 am
Finally ordered myself a can of Pak. Got it today, opened it and mmm it smelled good.

The Misfit
04-30-10, 8:13 pm
Did not post last night.
Last night was back and bis. Showed up at the gym with only 30mins till close time so had to make the most of it.

Barbell rows
DB shrugs
HS neutral grip pulldown
DB curls

The Misfit
05-01-10, 6:33 am
Today was another session of unorthordox cardio. No stationary bike or treadmill. Touch rugby. I feel as long as I'm still on some carbohydrates I'm ok, plus its fun and gets you outside.

Post-workout = big ant drink

Right now I'm eating around 200g of carbs, daily. Cardio has been weekly and already starting to see a difference. Most of all endurance and stamina in the gym is better.
From next week onwards carbs will drop weekly until I'm at virtually zero then keto diet will start.
I hit up treetrunklegs for some advice on keto. Gotta love and appreciate the guy, a competitive bodybuilder and still makes his way onto the forvm and replied in no time. Was real professional and clear in his opinion and advice. I really appreciated that.

The Misfit
05-03-10, 3:59 am
Today I've dropped one meal of carbs. Only two meals now with carbs so I'm on a total of about 100. Sitting here on the CPU and am hungry. Can't wait for no carbs!

As usual cardio was this morning: 45 minute walk to gym + 30 minutes on stationary bike

Today was chest and shoulders:

flat bench press (3sets x 10)
incline db bench press (3sets x 10)
seated bb press (4sets x 10)
bent over bb neck rows (4sets x 12)
db lateral raises (4sets x 10)
rotator cuff exercises

Only kept to a total of 6 sets for chest as it's hit twice in a week. Barbell neck rows are now a keeper and really hit my rear delts.

Intra-workout = big ant drink

The Misfit
05-04-10, 1:11 am
Legs today:

HS seated leg curl - (4sets x 10)
stiff leg deadlift - (4stes x 10)
back squat - (4sets x 10)
standing calf raise - (4sets x 10)

The Misfit
05-04-10, 1:37 pm
It's 5:30 am at this moment. Was up 3:50 am. Cardio at 4:00am, an hour walk. Pretty decent at that time, everythings quiet. As of now things are going to plan. Two weeks ago was 263 pounds, this morning am sitting at 261 pounds. Have not completely cut carbs out and started keto, that will happen week after next. At the end of this would like to be sitting at 240ish.

The Misfit
05-06-10, 5:09 am
Tonight...tonight is shit. Hit the gym and decided to walk home instead of bus. Turns out no ones home when i get there. I'm locked out of damn fuckin house. They know I haven't got my keys and still take off. Truly, if it was someone else I guarantee that I would put my shit aside and wait till they got back, out of consideration for the other.
Not knowing when they get back I decide to kill time with cardio for the day, an hour walk. Back at home and no one is there. I need to eat. I fish through my bag for spare change, luckily enough I've enough for a litre of milk..almost 3 hours later I'm here in the house. Not too happy about things now.
Bitching and moaning aside...today was chest and tris

inc. bench press (4sets x 10)
HS chest press (4sets x 10)
CGB (4sets x 10)
Lying BB extension (4sets x 10)
Dips (10 reps) = tris are wasted at this point

Intra-workout = big ant drink

The Misfit
05-09-10, 4:16 am
Trained back and bis

HS pullovers (4sets x 10)
Bent over BB row (4sets x 10)
Bent over BB row wide grip (4sets x 10)
Deadlifts (4sets x 10)
BB curl (3sets x 10)
EZ bar curl (3sets x 10)
DB preacher curl (3sets x 10)

My back hasn't been sore from a workout in ages so I must have done something right.