EL CORINTHIAN'S Lifting + Diet Log

[EL CORINTHIAN]

Hello everyone. I decided to create an online log for my lifting and diet. Overall i don't have much trouble staying motivated but this was my first year of uni and i found it terribly difficult to stay on track. Now that its summer i want to start fresh and im gonna attempt to recomp myself and hopefully get stronger in the process and i would love if people could be with me on this journey. You could say im power-building and not really competing in anything but i do want to look as sexy as i can while being as strong as possible.

Im gonna be doing a cut for the time being and my program of choice will be Lyle McDonald's Generic bulking routine. It's moderate across the board (frequency, intensity, volume) and it seems to be a great mix for strength and hypertrophy. For those of you who are unaware this is the program:

Mon: Lower
Squat: 3-4X6-8/3' (3-4 sets of 6-8 with a 3' rest)
SLDL or leg curl: 3-4X6-8/3'
Leg press: 2-3X10-12/2'
Another leg curl: 2-3X10-12/2'
Calf raise: 3-4X6-8/3'
Seated calf: 2-3X10-12/2'
Abs/low back: a couple of heavy sets apiece

Tue: Upper
Flat bench: 3-4X6-8/3'
Row: 3-4X6-8/3'
Incline bench or shoulder press: 2-3X10-12/2'
Pulldown/chin: 2-3X10-12/2'
Triceps: 1-2X12-15/1.5'
Biceps: 1-2X12-15/1.5'

The program will stay as it is with some minor alterations. Front Squats will be in place as a main for Lower B and close grip bench on Upper B. Considering my past of back issues im going to be switching the row for weighted pull ups because i wont be able to do anything meaningful in terms of weight in the long run in the bent over position without compromising my back. So Vertical pulling will be the main pull (3-4x6-8)and the horizontal will be the auxiliary (2-3x10-12).


I Have never truly tested any of my maxes due to my injuries so i try to play it safe with rep maxes and unfortunately some of these are not my current maxes (they tend to fluctuate wildly) but here they are

Standing OHP: 165lbsx2
Conventional DL:405lbsx5 <---------This was pre-injury and i definitely cannot do this now
Bench Press: 240lbsx1 <-------Done with a close grip (im stronger with a close grip for some reason but i should mention i cannot do this anymore)
Back Squat: 350lbsx1, 315x8 (I never test or count "grinders" for safety purposes on squats so im not sure what im really capable of here)
Front Squat: 295lbsx2
Weighted Pull up (total weight): 280lbsx2


Current weight:189 last i checked
Daily Calories will be 2450
and the program will start tomorrow which is when i will start logging my dry morning weight and the workouts for the day. The goal is to hit a BW of 170lbs and hopefully hit some PR's on the way.

 

[EL CORINTHIAN]

30/5/2016

Dry Morning Weight: 190.6lbs

UPPER A
Bench Press: 175lbx6x6x6x6 (will scale down to 3 sets and up the reps to 8)

Weighted Pull-up: 200lbsx6x6x6 (Add another set of 6)

Standing Press: 100lbsx10x10 (Add another set of 10)

Chest Supported Row: 120lbsx10x10 (Was way too easy will probably bump it up 10lbs or so)

BB Curl: 60lbsx12x12 (will add one rep to each set each w/o until i reach 15 reps)

Tri-Push down (ez bar): 125lbsx12x12 (same as BB curl)

DB Side Laterals: 20lbsx12x12 (same as tris and BB curls)

Macros
Protein:252.1
Carbs: 251.4
Fat: 52.3
Total Cals: 2464

Notes: Overall felt pretty decent but my strength has taken a serious toll this month. Unfortunately i have had bed bugs camping out in my room and they were destroying me with bites. Had to throw away my mattress and i have been sleeping on one of those shitty air mattress things you put under a sleeping bag with a blanket and i have had some serious insomnia issues. Im telling you guys lack of sleep is a variable you seriously want in check.

 

[EL CORINTHIAN]

31/5/2016 (This was done yesterday)

Dry Morning Weight: 188.6

LOWER A
Back Squat: 275x6x6x6 (Add another set of 6)

Good Mornings: 85lbsx6x6x6 (add another set of 6)

DB Lunges: 50lbsx10x10 (add another set of 10)

Seated Leg Curl: 125lbsx10x10 (add another set of 10)

Standing Calf Raise: 140lbsx6x6x6 (add another set of 6)

Seated Calf Raise: 100lbsx10x10 (another set of 10)

Weighted Ab-Wheel (plate placed on low-mid back): 35lbsx6x6 (up reps to 7-8)

BB Hyper Ext: 135lbsx6x6 (same as ab wheel)

Macros
Calories: 2463
Protein: 241.3 grams
carbs: 269.5 grams
Fat: 48.2 grams

Notes
-Squats heavier than usual but they felt decent enough.

-Lunges where done without straps and holy shit my grip was fried. I have done lunges with a bar before and i have worked up to 200lbs for reps but god damn with dbs and no straps it becomes a completely different animal.

-I have been doing weighted ab wheel roll outs ever since i saw konstantinovs doing them and i have worked up to 100lbs on my upper back for a few reps but like the lunges a minor alteration makes it seriously harder. I tuck my pelvis inwards slightly and place the plate on my low-mid back and it makes it WAAAAAAY harder.

- BB hyper exts are awesome. I saw Pete Rubish doing them on his instagram and have been doing them here and there but never as a mainstay until now. Here is a video for those unaware of what im talking about.

 

[EL CORINTHIAN]

2/6/2016
Dry morning weight:190lbs

UPPER B
Close-Grip Bench (feet on bench): 165lbsx6x6x5 (I think im just gonna put my feet on the floor lol)

Weighted Pull-ups: 200lbsx6x6x6x6 (scale down to 3 sets of 7 or 8)

Incline BB Press: 137.5lbsx11x10 (stay until 12 reps achieved on both sets)

DB Row: 65lbsx10x10 (add set of 10)

Tri-Extension (ez bar): 70lbsx12x12 (Add reps)

BB Curl: 60lbsx13x13

Rear Delt machine row: 45lbsx12x12

Macros
Calories: 2463
Protein: 241.3 grams
carbs: 269.5 grams
Fat: 48.2 grams

Notes: -Rear delts are really hard to target it seems. I use the chest supported row machine and do a really wide grip row at delt level and really try to isolate the rear delts. Good workout.

 

[EL CORINTHIAN]

3/6/2016
Dry Morning Weight:188.8lbs

LOWER B
Front Squat: 205lbsx6x6x6x6 (scale down to 3x8)

SLDL: 185lbsx6x6x6 (add a set of 6)

DB Lunges: 50lbsx10x10x10 (scale down to 2x12)

Lying Leg Curl: 125lbsx10x10x8 (stay until hit 3x10)

Standing Calf Raise: 140lbsx6x6x6x6 (It's too easy, go ahead and do 4x8 next time)

Seated Calf Raise: 100lbsx10x10x10 (Do 3x12 next time)

Weighted Ab-Wheel (plate placed on low-mid back): 35lbsx8x8 (Add 2.5lbs)

BB Hyper Ext: 135lbsx8x8 (Add 5lbs)

Lower body stretching/foam rolling (hips, glutes, ect....)


Macros
Calories: 1888
Protein: 219.5
carbs: 113.9 grams
Fat: 63.9 grams



Notes
-Did not have time today so this workout was extremely rushed. Didn't warm up properly and i felt it. Back seemed to spasm slightly so i have to be smart next time about how i warm up.
Q:What do you guys like to do to warm up for lower days?

- Macros are reduced today because tomorrow im going to a wedding and will probably be over eating. This is my attempt at offsetting that a bit. I was really craving PB and Banana sandwiches so i made two of those bitches and had them post workout.