Mal's log - help me be better

[Maleficus]

I've been lifting for several years, but I've never been able to achieve anywhere close to the level of leanness I've always wanted. Worked with several personal trainers both online and in person, I've done a crazy diet or 2 but for the most part I try to eat clean. I'm terrible when it comes to keeping online journals, thus I never do it. I have a workout notebook that I keep and I keep a running tally of approximate calories and macros. I (like everyone else) don't think I am very far off with my mental count, but I also know I could definitely eat better.

I'm going to try to use this to get some insight from people who have success, because I have none.

We'll see how long I keep this up thought honestly, it becomes such a drain to update a online log daily.

Starting stats: 202 lbs probably ~20% BF. Age: 29 Height: 6'

Diet log: I'm trying to use this app, probably won't last long either

http://www.myfitnesspal.com/food/diary/spammal46">

Ex today:

Deadlift:
135x10
225x8
225x8
225x8
315x3
365x1
415x1

Machine Shrugs:
180x12
230x12
230x8,x4 ( use commas to show when I had to take a quick break, in this case grip failing)

Chin ups, strict:
6xbw
5xbw
5xbw

T-Bar rows: (I don't count the bar since part of it is anchored)
50x12
75x12
75x10

Farmers Walk w/ hex bar(assumed 55lb bar):
215x~100ft
305x~100ft
305x~100ft
305x~30ft (I was putting the bar back but im counting it)

Hanging knee raises:
12xbw
12xbw
12xbw

 

[TallBill]

I'd ditch the shrugs and knee raises personally. Maybe throw weighted step ups, lunges, or front squats which would all be a better use of time and effort.

Looks like a solid days work though.

 

[Maleficus]

I do front squats on squat day, I know everyone rags on ab work, but I feel like I need to reinforce the core, thus the raises. shrugs I don't really care about either way.

Thanks for the comment.

 

[cdnbum88]

Do you do any sort of cardio? I would suggest HIIT as they are relatively quick as compared to an hour long on treadmill (waste of time IMHO). These will help you get leaner all things being equal your diet remains good.
I am sure you are sticking to higher protein related foods along with vitamins, D3 and omegas. Possibly some CLA to help keep diet in check as well.

Try just removing 300 calories out of your diet over time like a couple to three weeks as well.

I am kean on abs at least twice a week. I agree it is important to have a strong core for many reasons besides possibly a nice six pack

Have you tried any sort of thermogenics just to 'get' you down a little? This along side of the above and good workout routine as your example seems to show.

My two cents.

 

[Maleficus]

I don't do any cardio at the moment, I've done steady state in multiple iterations of training, as well as HIIT, never nets anything significant that I can tell and I hate it so out it goes.

Diet is in deficit.

I've done thermogenics multiple times, same deal, no observable benefit.

 

[blackdogdeek]

1. if you haven't yet, please read the fat-loss sticky
2. list your height and age
3. list exactly what you eat

I keep a running tally of approximate calories and macros. I (like everyone else) don't think I am very far off with my mental count

IMO, based solely on what you've posted so far, you're eating too much.

 

[Maleficus]

Please read the thread. I link to my diet.

 

[blackdogdeek]

Please read the thread. I link to my diet.

My apologies. I didn't realize the link was for your journal.

What about height and age? These are needed to determine BMR.

 

[Maleficus]

My apologies. I didn't realize the link was for your journal.

What about height and age? These are needed to determine BMR.

No problem, edited initial post and added.

 

[blackdogdeek]

According to this (unverified) website:

http://www.bmrcalculator.org/

Your BMR is about 2000 and assuming you workout 3 days a week your total daily expenditure is about 3000. To lose weight you need to eat between those two numbers. I was wrong. It seems you're not eating enough.

 

[guy666]

What helped me personally more than weight lifting or anything else was advanced calisthenics. I used to be pretty fat as a kid, then I took up weight lifting in high school and got relatively skinny, but what really got me shredded and burned the fat off of me was advanced calisthenics. Right now I don't track calories/macros and don't take any supps besides creatine and whey protein, yet I have no problem staying shredded following a program of 2 weeks calisthenics/ 1 week heavy lifting. I eat mostly vegetarian cause it is easier and cheaper and I set a strict $5 a day total limit on my meals/drinks/supps.

 

[SP33Demon]

Do you do any sort of cardio? I would suggest HIIT as they are relatively quick as compared to an hour long on treadmill (waste of time IMHO). These will help you get leaner all things being equal your diet remains good.
I am sure you are sticking to higher protein related foods along with vitamins, D3 and omegas. Possibly some CLA to help keep diet in check as well.

Try just removing 300 calories out of your diet over time like a couple to three weeks as well.

I am kean on abs at least twice a week. I agree it is important to have a strong core for many reasons besides possibly a nice six pack

Have you tried any sort of thermogenics just to 'get' you down a little? This along side of the above and good workout routine as your example seems to show.

My two cents.

If he increases his farmer's walk (I usually do about 3 football fields) at a weight he can handle then he wouldn't need to do HIIT, which is what I would recommend. OP, get that GPP (general physical preparedness) up, a heavy farmer's walk for 3 sets of 100 yards easily eliminates the need for shrugs - your traps and grip will be destroyed. I did 260 for 300yards this weekend and I'm still not fully healed (for comparative purposes my dead is around 450-475 range@196lbs). For farmers, I would ditch the hex bar if possible and try to get the ones for each arm which will hit your stabilizers and conform more to your natural musculature. If you feel that's not enough, then go back to shrugs only if your grip goes out on a 90% or max dead. If your grip is fine at 305 for 200 feet and you're only maxing 415~ in the dead, then shrugs are unnecessary. Unless you're just vain and want huge traps like Kaz (which I want as well haha).

Also be sure to do some heavy Prowling as a warmup before squat and bench days, and that will take care of any HIIT on those days. You should be sucking in air on your last trip - if it's too easy then add weight. I know you probably hate cardio as much as I do, but HIIT is very important for GPP which is what will melt fat (^ metabolism) and get your blood circulating faster for recovery. Not only that, but it'll increase O2 capacity which is essential for a 1rep max when holding your air.

As far as ab isolation, I'm for it as well. They don't take long, and you can squeeze in a good amount of exercises into 6 minutes at 30-60sec intervals with very little rest (30sec in the middle) at the end of your workout. I would recommend working up to doing abs every day, one heavy followed by one light.

For those telling him not to do extra abs, I'm hoping all of you can do a dragon flag at BW:
http://www.muscleandfitness.com/workouts/abs-exercises/hardest-core-exercises-part-i-dragon-flags
If not, then your core is weak. I do them every other day, 3-4 sets of 10. Hoping to graduate to ankle weights soon.

Thermogenics is a good suggestion. I would recommend a light dose of caffeine (200mg) before or during the workout to up the intensity levels.

 

[TallBill]

A dragon flag is not the end all be all for core strength. Its a trained exercise that you'll get better at with practice. Out of curiosity I knocked out a 3x3 today. First time trying them, decent enough form. I know I could get up to higher reps quick enough.

Anyways, if you do core exercises then go for it but if you're doing a lot of other certain exercises then the core will be plenty strong.

All that being said I'll keep throwing them in for a bit, see if any differences become apparent.

 

[Maleficus]

Yesterdays workout:

DB BP:
10x70
10x70
6,2x70

Dips BW:
15
11
10

Skullcrushers/Flys
12x50,10x22.5
12x50,10x22.5
12x50,10x22.5

Tricep Pullover:
10x35
10x35
10x35

21s
40lbs
40lbs
40lbs

Overhead carry DBs:
30x100ft
30x100ft
30x100ft

 

[Maleficus]

Todays workout:

Hack squts machine (waiting for squat rack):
10x135
10x135
10x135

Leg Press (waiting):
10x230
10x230
10x230

Squats (Shoulder injury prevents me from going heavy, ortho says wait for it to heal, will be slow):
10x135
10x185
10x205
10x205
5x225
5x225

Leg Ext Machine/Leg Curl:
6x150/6x110
6x150/6x110
6x150/6x110

Hanging knee raises:
10xbw
10xbw
10xbw

 

[Maleficus]

Wed 8/27

DL:

135x10
225x10
315x5
315x5
315x5
365x1
415x1

Shrugs(machine):
230x10
230x10
230x10

Chins-strict:
5xbw
5xbw
5xbw

T-bar:
75x10
75x10
75x10

Farmers Walk:
325x100ft
325x100ft
laying on floor cryingx1

 

[SociallyChallenged]

Eesh, trying to absolutely murder your traps? Seems like the deadlifts alone would take care of that.

 

[Maleficus]

I'll be totally honest, my workout regimen doesn't have a tremendous amount of structure to it. While it would be wrong to say my goal isn't strength, my primary goal is purely aesthetic, something I fail woefully at day in and day out.

So no, not trying to murder my traps, just doing a collection of exercises I believe to be good (except the shrugs, I actually agree they are dumb)

 

[Maleficus]

Saturday: 5 miles of kayaking.

 

[Maleficus]

9/1

Leg Press

270x15
270x15
270x15

Squat:
135x20
185x15
235x5
235x5
235x3
235x3
235x3

Front Squat
95x10
115x10
115x10

Lex Extension:
170x6
170x6
170x6

Leg Curl:
110x6
110x6
110x6

Hanging Knee Raise:
bwx10
bwx10
bwx10