KCM3000 Journal

[Kcm3000]

HEY GUYS here is my workout journal. i will post my daily meals and my workouts and how i feel as much as i can. if you notice i am doing anything "wrong" let me know so things can be adjusted. comments are welcome.

couple things rp means rest pause, cr means calfraise, the way i will write out the workout log will be as follows weight/reps. its that simple.

Currently I am 182lbs standing at a whoping 5'6". I am hesitant on posting pics because i am currently not happy with the way i look but i havent done cardio in about 2 years...so...its time to stop being lazy.

start. yesterday. 3/15

Leg day
squats 135x5 225x5 315x10 315x10 315x10 225x20
legpress 3p15 3p15
legext 165x10 200x15 230x8 rp 4
seated leg curl 230x15 rp 7 rp 3
legpress calf raise (CR) 3p 7static stretch 10 sec at ful ext and 5sec hold up top
seated CR 90x10 same as legpress cr

today 3/16

no workout.

meal
1 4oz steak, 4oz chix, 1tbs supergreens, 23g protein mix, pheramass
2 50g protein, 2tbs peanut butter
3 3 cups milk 1cup animal crackers and then i took a nap lol
4 8oz chix, 23g protein, fishoil caps
5 ribs salad
6 to be determined prob a meal rplacement or some chix

 

[Kcm3000]

PICS

 

[sbv]

Sounds like a good leg workout. Going for fat loss?

Any intentions to ever compete BBing or just trying to be in shape?

either way you'd probably benefit from a good hamstring mass builder like sldl if you dont already do that somewhere in your training split. squats alone are pretty good but not quite enough. the seated leg curl doesn't do much for me. the lying version works better if you got access to that.

 

[Kcm3000]

I do plan to compete. but for right now i want to lose some bf so i can try to look leaner while gaining over the summer. i look a little bloated in the pics, i honestly feel like shit about them but w.e its time to start crackin, i workout in about 3 hrs so its gonna be a good one. peace

 

[Kcm3000]

Okay. so today i ggot BF takin and im at 13.2% done by 3p skinfold.
my workout today was chest/shoulders/tris with extreme stretch. its kinda like doggcrap style... from my point of view

Incline smyth bench 180lb 7/3/1 15 sec hold at end
incline dumbell press 70lb 10 80lb 10/4/3
pec fly 80lb 12 125lb 10/8/4 with a 20 sec hold at end

military press 135lb 15 185lb 7/6/4
arnold press 45lb 6/3/1
plate load press 3p 6/6/2 drop 2p 7 reps with a 20 sec hold

dips 0 12/6/4
closegrip bench 135lb 15 185lb 7/4. no spot
dbkick back 30lb10 45lb 8 50lb 6 drop 25 for 15 w/20 sec hold

as for the diet. high protein high fat. low carb

meal
1 6 eggs, 1/3 cup cheese, 23g protein, 1tbs super greens, phera mass
2 9oz ground turkey, 23 g protein mix, superdrol L-tyrosine
workout at noon
Post w/o 23g protein, 5g creatine and amino acids
3 4oz meat, 2tbs peanut butter, 23g protein
nap
4 9oz ground turkey, 23g protein
5 50g protein, 2 tbs peanutbutter
6 probably chix breast and brocoli
7 undecided

COMMENTS???

 

[Kcm3000]

Diet for March 18
1 6oz chix, 1/3 cup cheese, 2fishoil caps, 23g protein
post workout 50 g protein, 5g creatin, amino acids
2 chix broccoli w/ cheese...about 4 oz chix
3 6oz rib meat, 1 tbs supergreens, 23 g protein
4 50 g proteinm 2 tbs peanut butter
postworkout 50g protein
5 4oz meat 23 g protein, 2 tbs pb
6 6 eggs 1/3 cup cheese

 

[Kcm3000]

workout for march 18

AM: 30 min cardio hr at 120-130bpm....and stretching

PM: Back and Bis

deadlift 225/10 315/10 365/6
underhand bb row 135/12 185/6 225/6
1/2 rep dl 225/5 405/6
close lat pull 160/7 200/7 210/5
wide lat pull 200/6 200/5
plate loaded high row 3p/12 4p/6 4p/5 4p/3 drop 2p/15
bb curl 75/8 75/7 75/4
db pinwheel curl 55/7 50/7 45/7
machine curl 50/20 50/12

 

[Kcm3000]

diet march 19

1 7oz steak, 2pc bacon, 2tbs peanutbutter, 1tbs super greens, 2fishoil caps
2 50 g protein, 2tbs pb
3 8oz meat, diet soda
4 8oz chix, fish oil
5 50 g protein, 1 tbs super greens
6 50 g protein, 1 tbs peanut butter, 2 fishoil caps....bedtime



NO WORKOUT

 

[Kcm3000]

march 20 workout

legs...
squats 135/5 225/5/ 315/10 365/7(new record )
legpress 4p/6 7p/10 9p/8
1leglegpress 110/10 150/6
prone leg curl 110/10 rp 5 rp 2
seated leg curl 150/10 rp 5 rp 4
leg press calf raise 3p/8 3p/5 3p/6 3p/7

 

[alecaf]

Looks good bro. Kinda makes me wanna keep track
of my lifts/diet too.

 

[Kcm3000]

New Pics as of 2 day

 

[Kcm3000]

more

 

[Kcm3000]

workout yesterday...fri 21st

CST

inc bb press 225/10 245/6 245/5
inc db press 85/12 95/10 110/3
pec fly 125/12 170/8.5.6
military press 185/6 195/6
arnold press 60/7.7.2
db lateral raise 35/10 40/6
close grip bench 185/7.5.3
dips 15. 11 7
close g pushdowns 100/8.6.4