Polk17's Journey

[Polk17]

I decided to do a Journey because I have been in the FORVM for months, only reading and making comments on other peoples work, and I felt I might as well make a contribution...

A little background... I'm an Ex-Pro Athlete, and I currently coach, and personal train... Also studying my MBA... I battled my whole life to lose weight, then when I finally lost it I wasn't very fond of the weak/skinny guy in the mirror... Not huge, or overly strong, nor do I profess to be... But I am bigger and stronger than yesterday, and smaller and weaker than tomorrow, and to me that is what it's all about...

Anyoe who knows me knows I am really dedicated to my training, and just as much so, my diet and suppletments... I will post both of those, as well as my workouts... I am currently doing a pretty standard 5/3/1 and in the middle of my 2nd wave... I really like it, moreso than anything else I have done... I have tried just about every plan you can imagine, except for Westside... 5/3/1 and the simplicity really appealed to me and I am enjoying it...

If you have any questions ask... I hope I could give some advice, or motivation to some of yall, like yall have done for me...

[Polk17]

Diet and Supplements

6:15 - 1 Cup Milk, 1 Cup Liquid Egg Whites, 1 Scoop Ultra Whey Pro Chocolate, 1 Banana 1 Cup Un-Cooked Oats, 2 Spoonfulls of Natural Peanut Butter, 1 Serving of Glutamine, PAK, FLEX

9:30 - 8 oz. Lean Ground Sirloin, 1 Cup Brown Rice, OMEGA

10:45 - PreWO - GH Max, RAGE

During WO - Atomic 7 Grape

12:30 - PostWO 2 Scoops Ultra Whey Pro Chocolate, 2 Scoops CarbMax, 2 Scoops Glutamine, NITRO

1:15 - 8 oz. Grilled Chicken, 6 oz. Sweet Potatoe, 3 oz. Broccoli

3:45 - 8 oz. Grilled Chicken, 6 oz. Sweet Potatoe, 3 oz. Broccoli, Handfull of Almonds

6:45 - 7 oz. Chicken, or Protein Shake (Depending on what I am doing), Banana, Handfull of Almonds

9:30 - 8 Eggs, Cup of Oats (Most of the time, if nots its 7 or so oz. of lean meat, with a good carb source)

10:30 - GH Max, PM

[Polk17]

That is a Monday-Friday plan... On Saturday I usually do Cardio in the AM, and then generally go lower carb throughout the day, because I am not doing as much. In the past I have had an all out cheat day on Sunday, which left me with a food hangover on Monday, and unwanted fat gain... And I mean all out (3 Doubles from 5 Guys with Large Fry for lunch Large Pizza and Wings for dinner, and a ton of Ice Cream) Now I am going a little less over the top, and just having one moderately bad meal with dessert on Sunday, and then usually the same on Wednesday. Just trying to see how this goes...

My goals are real simple, I love working out, and have made it my lifestyle, I have no desire to compete... I just want to continue to get stronger, and keep my body weight in the 215 range... I am about 225 now but I really tried to pack weight on over the winter...

[Polk17]

Monday - 3/14/11 Overhead Press, Assistance, Cardio

1 Week

Overhead Press

Bar - A lot
65 - 10
95 - 5

125 - 5
145 - 3
160 - 3 PR

Dumbbell Shoulder Press

55 - 20
60 - 15
65 - 12

Side Laterals

25 - 20
30 - 8

Front Plate Raises

25 - 20
35 - 15

Pullups

Wide - 12,9
Underhand - 9,9
Neutral - 9,4

Hammer Curls

30 - 20
40 - 15
50 - 12

Barbell Curls

60 - 20
70 - 12
80 - 8

Dumbbell Curls

30 - 15
35 - 12

Dips

Body - 5 x 10

Dumbbell Shrugs

50 - 15
60 - 15
70 - 24 PR

Cardio - Treadmill

Hill Sprints - 12 MPH/Highest Incline 12 Second Sprint/40 Second Rest x 20

[charlievanriper]

Hey Polk nice, cant say I agree with all your diet (Diet is always an individual thing) but I really am happy to see someone that eats good at night especially before bed. So many think a cup of cottage cheese or some PB or a shake is a bedtime meal (I'm with you except during prep) FTW Eat some Food especially lean beef. Well I usually dont post to much on others threads as I dont have much time during the day to check others out and get mine done, but this one caught my eye good luck man.

[Polk17]

I just realized I hadn't given any real stats.

25 Years old
About 6'3
225 lbs @ about 12% give or take

Maxes

Bench - 315
Squat - 425
Pull - 485
Overhead Press - 185

Been working toward a 500 pull for a while, so I'm on the doorstep...

[Polk17]

Hey Polk nice, cant say I agree with all your diet (Diet is always an individual thing) but I really am happy to see someone that eats good at night especially before bed. So many think a cup of cottage cheese or some PB or a shake is a bedtime meal (I'm with you except during prep) FTW Eat some Food especially lean beef. Well I usually dont post to much on others threads as I dont have much time during the day to check others out and get mine done, but this one caught my eye good luck man.

Thanks man... I have always messed around with my diet... I don't think there is any certain cookie cutter way that works for people... So I think you have to make adjustments based on how you respond... Trial and error... But you have to pay attention to shit... Which is something most people do not do... Im a big lean beef guy... Not only does it taste great... But I notice a huge difference in how I feel during the day when I eat it....

[charlievanriper]

Dude I so agree. During off season when I am not dieting for contest prep and in my stregth phase, when I have lean beef before bed the night before a heavy lift day I always set new PR's, not eggs, not dairy good ole lean beef lol.
Cant wait to get back to eating beef again, right now its 3 to 4 tilapia filets a day with salads or veggies lol, but I'm lean lol

[Polk17]

Dude I so agree. During off season when I am not dieting for contest prep and in my stregth phase, when I have lean beef before bed the night before a heavy lift day I always set new PR's, not eggs, not dairy good ole lean beef lol.
Cant wait to get back to eating beef again, right now its 3 to 4 tilapia filets a day with salads or veggies lol, but I'm lean lol

True... Well thats the price you pay... I am in the phase of mixing 3 or so oz. lean beef in with my eggs... That does it for sure...

[charlievanriper]

Have fun Polk I am Jealous lol

I have to stay in Contest prep got possibly 3 more shows to do between now and November ( maybe a 4th if it works out).

[Polk17]

Have fun Polk I am Jealous lol

I have to stay in Contest prep got possibly 3 more shows to do between now and November ( maybe a 4th if it works out).

Thanks bro.. Good luck...

[ToSo]

Definitely going to be following your "journey." I'm glad to see in your training log you hit a few PR brother. Can you contribute any of those PR's to Rage?

[Polk17]

Definitely going to be following your "journey." I'm glad to see in your training log you hit a few PR brother. Can you contribute any of those PR's to Rage?

Thanks man... The PR is the premise of the 5/3/1 plan, so there will be plenty more... As far as RAGE is concerned it is too early to tell... I was on the Jack3d train until Animal came out with RAGE... I really like it though... It doesn't give me the jitters...

[Polk17]

Tuesday 3/15/11 - Deadlift, Assistance

1 Week

Deadlift

Bar x A lot
135 x 10
225 x 5
275 x 5

315 x 5
365 x 3
405 x 6 PR

Hack Squat

135 x 20
225 x 12
225 x 10

Lying Leg Curl

45 x 20
90 x 15
90 x 12

Seated Leg Curl

150 x 20
160 x 15

Ghetto Reverse Hypers

Body 3 x 20

Abs (Weighted crunches, Leg Raises, Dumbbell Side Bends)

[Polk17]

Wednesday 3/16/11 - Cardio, Forearms, Calves

Cardio - Treadmill

Hill Sprints - 12 MPH/Highest Incline 12 Second Sprint/40 Second Rest x 20

Forearms (Wrist Curls, Holds)

Calves (Standing Raises, Leg Press Raises)

Feel the best I've felt on a Wednesday since I began 5/3/1, made an adjustment to the diet from months passed (Switched Cup of Rice in Chicken meals, with Sweet Potatoe) I think my body digests and uses Sweet Potatoe better, which is win for me, because they taste better and are easier to eat on the run...

[Polk17]

Thursday 3/17/11 - Bench, Assistance

Bar x A lot
95 x 10
135 x 10
185 x 5

210 x 5
235 x 3
265 x 1
I think I am working with too high of poundages, going to lower my bench max in the calculator, that and the creatine cycle next week will not hurt.

Incline Dumbbell Press

65 x 20
75 x 15
85 x 8

Dips

50 Total Reps

Overhead Tricep Press

65 x 20
75 x 15
85 x 10

Overhead Rope Extension

20,15,15

Pullups (Alternating Grips)

50 Total Reps

Kroc Rows

65 x 15
75 x 15
85 x 21

[Polk17]

Friday 3/18/11 - Squat, Assistance

Hang Cleans

95 x 5
165 x 3
205 x 1

Squat

Warmups

280 x 5
315 x 3
355 x 5 PR

Leg Press

5 PPS x 20
6 PPS x 15
7 PPS x 15

Good Mornings

95 x 20,20
115 x 15,15
135 x 10

Abs (Hanging Leg Raises, Situps, Dumbbell Side Bends)

Cardio - Treadmill

Hill Sprints - 12 MPH/Highest Incline 12 Second Sprint/40 Second Rest x 20

Going to skip the deload week this time around, and do another wave, then deload after two waves and see how my body feels.

[Polk17]

Monday 3/21/11 - Overhead Press, Assistance

*Began creatine

Overhead Press

Warmups

130 x 5
140 x 5
145 x 8 PR

Seated Dumbbell Shoulder Press

55 x 20
60 x 15
65 x 12

Lateral Raise

25 x 20
30 x 15

Dip

Body x 10,10,10,10,10

Pullups

Wide x 12,10,9
Chins x 10,10,8
Neutral x 10,9,3

Dumbbell Shrugs

50 x 20
60 x 20
70 x 25

Hammer Curls

30 x 20
40 x 15
50 x 10

Barbell Curls

65 x 15
75 x 12,10

Dumbbell Curls

35 x 12,10

[Polk17]

Tuesday 3/22/11 - Deadlift, Assistance

Deadlift

Warmups

320 x 5
340 x 5
370 x 10 PR

Hack Squat

1 PPS x 20
2 PPS x 12
2 PPS+25 x 8

Lying Leg Curl

45 x 20
90 x 15,12

Seated Leg Curl

140 x 20
170 x 10

Forearms (Forward & Reverse Wrist Curls)
Abs (Weighted Sit-Ups, Hanging Leg Raises, Dumbbell Sidebends)
Calves (Standing & Seated Calf Raises)

Cardio (Hill Sprints)

[Polk17]

If you haven't read John Berardi's Massive Eating Articles, I recommend you do it. Its an eyeopener about how you should be eating, and I definitely picked up some good information that I will be putting into play.