T Nation

Kevin's Log: Chasing Goals & Learning As I Go

It’s been a long time since I posted anything on here but here we go. I’ve been on “the comeback” on the lifting side of things for a little over a year now and it has been one crazy ride. After several years of inconsistent lifting, barely eating, and losing all direction in life I had turned into 176 lb skinny fat guy. After deciding enough was enough I went on a year long bulk and went from 176 to 196. In May I decided I needed a change of pace and have been through many cyclical cuts to try and get as lean as possible and that’s where I am at now.

Here are some comparison photos. In the top photo on the left was 1 month back into lifting seriously, the middle was at the beginning of my first cutting cycle in March, and the photo on the right is where I was at the end of June. I had more recent photos of where I am at but lost them when my phone broke.

Okay now down to the interesting stuff. Right now I am in my 1st of 2 “intensification blocks” in my current program. My training is split up like so:

Monday: Legs (Heavy/Hypertrophy)
Tuesday: Chest & Shoulders (Heavy/Hypertrophy)
Wednesday: Moderate Intensity Cardio/Abs
Thursday: Back (Heavy/Hypertrophy)
Friday: Legs (Heavy/Strength)
Saturday: Biceps & Triceps (Pump)
Sunday: Moderate Intensity Cardio/Abs

My diet is a carb cycling plan and set up as so:

Monday & Thursday

Meal 1
4 eggs
1/2 tablespoon coconut oil
4 caps flameout

Preworkout
1 Finibar

Intraworkout
2 scoops Plazma

Postworkout 1
2 scoops Mag-10

Postworkout 2
1.5 scoops whey
1/2 cup cream of rice
1 tablespoon peanut butter

Meal 2
4 oz Salmon
2 cups Teriyaki Noodles

Meal 3
1.5 scoops Whey
2 packets plain oatmeal
1 tablespoon walnut butter

Meal 4
4 oz salmon
2 slices Ezekiel bread
2 tablespoons sugar free grape jelly

3239 calories, 72 grams fat, 377 carbs, 270 protein


Tuesday

Meal 1
4 eggs
1/2 tablespoon coconut oil
4 caps flameout

Preworkout
1 Finibar

Intraworkout
2 scoops Plazma

Postworkout 1
2 scoops Mag-10

Postworkout 2
1.5 scoops whey
1/2 cup cream of rice
1 tablespoon peanut butter

Meal 2
3 oz 95% Ground Beef
4 slices Ezekiel Bread
1 slice Fat Free Cheese
2 tablespoons sugar free grape jelly

Meal 3
1.5 scoops Whey
1 tablespoon walnut butter

Meal 4
3 oz chicken
4 caps flameout

2699 calories, 66 grams fat, 271 carbs, 253 protein


Friday

Meal 1
4 eggs
1/2 tablespoon coconut oil
4 caps flameout

Preworkout
1.5 Finibars

Intraworkout
1.5 scoops Plazma

Postworkout 1
2 scoops Mag-10

Postworkout 2
1.5 scoops whey
1/2 cup cream of rice
1 tablespoon peanut butter

Meal 2
3 oz 95% Ground Beef
4 slices Ezekiel Bread
1 slice Fat Free Cheese
2 tablespoons sugar free grape jelly

Meal 3
1.5 scoops Whey
1 tablespoon walnut butter

Meal 4
3 oz chicken
4 caps flameout

2691 calories, 68 grams fat, 273 carbs, 247 protein


Saturday

Meal 1
4 eggs
1/2 tablespoon coconut oil
4 caps flameout

Preworkout
1 Finibar

Intraworkout
1 scoop Plazma

Postworkout 1
2 scoops Mag-10

Postworkout 2
1.5 scoops whey
3/8 cup cream of rice
1 tablespoon peanut butter

Meal 2
4 oz Salmon
1 slice Ezekiel Bread
1 tablespoons sugar free grape jelly

Meal 3
1.5 scoops Whey
1 tablespoon walnut butter

Meal 4
4 oz Salmon

2169 calories, 65 grams fat, 173 carbs, 225 protein


Wednesday & Sunday
Fasting Day (Only calories coming from power drive and a BHB Salt supplement*

Approximately 45-60 calories

Legs (Week 1, Day 1)

  1. Cybex Leg Curls
    70 x 15
    80 x 12
    90 x 9
    100 x 6 (LIMIT)

  2. Squats
    45 x 3
    95 x 3
    135 x 3
    175 x 3
    205 x 3
    225 x 2
    245 x 1
    255 x 1 (LIMIT)

  3. Box Squats - 8 x 3 w/ 115 (60 seconds rest)

  4. Banded Leg Press
    Unloaded + doubled reds x 8
    1 pps + doubled reds x 8
    2 pps + doubled reds x 8
    3 pps + doubled reds x 8
    4 pps + doubled reds x 8
    4 pps + doubled reds x 8
    4 pps + doubled reds x 8 (HARD-LIMIT)

  5. Leg Extensions (2 sec flex)
    100 x 10
    100 x 10
    100 x 10 (HARD-LIMIT)

Chest & Triceps (Week 1, Day 2)

  1. Banded Flat Hammer Strength Press
    45 + doubled reds x 8
    45 + doubled reds x 8
    45 + doubled reds x 8
    45 + doubled reds x 8 (LIMIT)

  2. Incline Bench
    45 x 6
    95 x 6
    125 x 6
    145 x 6
    155 x 6
    165 x 6 (HARD)

  3. Reverse Band Bench (Black Bands)
    90 sec rest
    225 x 5
    225 x 5
    225 x 5
    225 x 5
    225 x 5 (HARD)

  4. Reverse Band JM Press (Black bands)
    135 x 8
    135 x 8
    115 x 8
    115 x 8
    115 x 8 (LIMIT)

  5. Rope Pushdowns with Fat Gripz
    25 x 10
    25 x 8/20 x 2
    20 x 10
    20 x 10
    20 x 10 (LIMIT)

Back (Week 1, Day 3)

  1. Meadows Row
    50 x 8
    50 x 8
    50 x 8
    50 x 8 (Challenging)

  2. One Arm Barbell Rows
    35 x 8
    35 x 8
    35 x 8
    35 x 8 (HARD)

  3. Banded DB Pullovers
    32.5 + red band x 12
    32.5 + red band x 11
    32.5 + red band x 8 (LIMIT)

  4. Banded Facing Away Pulldowns
    60 + doubled red band x 12
    60 + doubled red band x 9
    60 + doubled red band x 8 (LIMIT)

  5. Weighted Hangs - Bodyweight + 60 lb dumbbell x 60 sec (EASY)

  6. DB Shrugs - 2 x 12 w/ 50’s (HARD)

  7. Rack RDL
    225 x 5
    225 x 5
    225 x 5
    225 x 5 (HARD)

  8. Weighted Hyper Extensions
    30 lb med ball x 10/bodyweight x 5 (LIMIT)

Legs (Week 1, Day 4)

  1. Banded Single Leg Hip Thrusts (foot elevated on bench)
    no rest between legs or sets
    bw + red band x 8
    bw + red band x 8
    bw + red band x 8
    bw + red band x 8 (HARD)

  2. Seated Smith DL
    135 x 6
    175 x 6
    205 x 6
    225 x 6
    245 x 6 (HARD-LIMIT)

  3. Reverse Band Box Squat
    Doubled reverse reds
    225 x 5
    225 x 5
    225 x 5
    225 x 5
    225 x 5 (CHALLENGING)

  4. Cable Pull throughs
    30 sec rest
    50.5 x 8
    50.5 x 8
    50.5 x 8
    50.5 x 8
    50.5 x 8 (HARD-LIMIT)

Chest & Shoulders (Week 1, Day 5)

  1. Speed Bench
    175 x 3 standard grip
    175 x 3 close grip
    175 x 3 wide grip
    175 x 3 standard grip
    175 x 3 close grip
    175 x 3 wide grip
    175 x 3 standard grip
    175 x 3 close grip (MODERATE)

  2. Standing Lateral Raises
    slight cheat
    27.5 x 8
    27.5 x 8
    27.5 x 8
    27.5 x 8 (CHALLENGING)

  3. Machine Rear Delts
    50 x 25
    55 x 20
    60 x 15
    65 x 12
    70 x 9 (HARD-LIMIT)

  4. Cage Press
    45 x 3
    65 x 3
    85 x 3
    105 x 3
    125 x 1 (LIMIT)

Biceps, Triceps, Abs, & Calves

  1. Occluded EZ Bar Curls w/ fat grips
    30 sec rest
    40 x 8
    40 x 8
    40 x 8
    40 x 8
    40 x 7 (LIMIT)

  2. DB Hammer Curls w/ fat gripz
    12.5s x 8
    12.5s x 8
    12.5s x 8
    12.5s x 8 (LIMIT)

  3. Reverse Curls
    30 x 15
    20 x 15
    20 x 15
    30 x 12 (LIMIT)

  4. Reverse Grip Pushdowns w/ fat gripz
    22.5 x 12
    22.5 x 12
    22.5 x 12
    22.5 x 12
    22.5 x 8/3/1
    22.5 x 11 (LIMIT)

  5. EZ Bar Lying Extensions w/ fat gripz
    20 x 20
    20 x 20
    20 x 20
    20 x 20 (HARD-LIMIT)

  6. Seated Cable Rope Crunches
    42.5 x 13
    42.5 x 12
    42.5 x 11
    42.5 x 9 (LIMIT)

  7. Pulldown Crunches
    80 x 15
    80 x 13
    80 x 10
    80 x 8 (LIMIT)

  8. Decline KB Tibia Raises
    1 sec flex
    10s x 12
    10s x 12
    10s x 10
    10s x 8

  9. Standing Calve Raises
    2 sec stretch, 1 sec flex
    10 x 8
    20 x 8
    30 x 8
    40 x 7 (LIMIT)

Cardio (Week 1, Day 7)

  1. Treadmill
    1 x 0.5 mile @ 5 mph (6:00)
    1 x 0.25 mile @ 3 mph (5:00)

Legs (Week 2, Day 1)

  1. Hip Thrusts on Leg Extension Machine
    45 x 8
    65 x 8
    85 x 8
    105 x 8
    125 x 8 (LIMIT)

  2. Cybex Leg Curls
    75 x 15
    85 x 12
    95 x 9
    105 x 5.5 (LIMIT)

  3. Box Squats - 8 x 3 w/ 145 (60 seconds rest)

  4. Banded Leg Press
    Unloaded + doubled blacks x 8
    1 pps + doubled blacks x 8
    2 pps + doubled blacks x 8
    3 pps + doubled blacks x 8
    4 pps + doubled blacks x 8
    4 pps + doubled blacks x 8
    4 pps + doubled blacks x 8 (LIMIT)

  5. Leg Extensions (2 sec flex)
    100 x 15
    100 x 15
    100 x 15 (HARD-LIMIT)

Chest, Triceps, Abs & Calves (Week 2, Day 2)

  1. Banded Flat Hammer Strength Press
    50 + doubled reds x 8
    50 + doubled reds x 8
    50 + doubled reds x 8
    50 + doubled reds x 8 (HARD-LIMIT)

  2. Incline Bench
    45 x 5
    95 x 5
    125 x 5
    145 x 5
    165 x 5
    175 x 5
    185 x 3 (HARD-LIMIT)

  3. Reverse Band Bench (Black Bands)
    245 x 4
    245 x 4
    245 x 4
    245 x 4
    245 x 4 (CHALLENGING)

  4. Paused Reverse Band JM Press (Black bands)
    135 x 6
    135 x 6
    135 x 6
    135 x 6
    135 x 6 (HARD-LIMIT)

  5. Dual Handle Pushdowns w/ fat gripz
    25 x 10
    25 x 10
    25 x 9
    23 x 10
    23 x 10 (HARD-LIMIT)

  6. Swiss Ball Pike Ups
    Yellow ball x 8
    Yellow ball x 8
    Yellow ball x 8
    Yellow ball x 6 + 2 reverse dead bugs (LIMIT)

  7. Decline Tibia Raises
    1 sec stretch/1 sec flex
    10s x 12
    10s x 12
    10s x 12
    10s x 9 (LIMIT)

  8. Standing Calve Raises
    20 x 10 + 10 partials + 10 sec stretch
    20 x 10 + 10 partials + 10 sec stretch
    20 x 10 + 10 partials + 10 sec stretch
    20 x 10 + 10 partials + 10 sec stretch (HARD-LIMIT)

Back, Abs, & Calves (Week 2, Day 3)

  1. Meadows Row
    50 x 8
    50 x 8
    50 x 8
    50 x 8 (HARD-LIMIT)

  2. One Arm Barbell Rows
    35 x 8
    35 x 8
    35 x 8
    35 x 8 (HARD-LIMIT)

  3. Banded DB Pullovers
    32.5 + red band x 12
    32.5 + red band x 12
    32.5 + red band x 10 (LIMIT)

  4. Close/Neutral Pulldowns
    120 x 9
    120 x 8
    120 x 6 (LIMIT)

  5. Weighted Hangs - Bodyweight + 90 lb dumbbell x 60 sec (MODERATE)

  6. DB Shrugs - 2 x 14 w/ 70’s (HARD-LIMIT)

  7. RDL
    185 x 5
    185 x 5
    185 x 5
    185 x 5 (LIMIT)

  8. Weighted Hyper Extensions
    30 lb DB x 11/bodyweight x 5 (LIMIT)

  9. Swiss Ball Pike Ups
    Yellow ball x 9
    Yellow ball x 9
    Yellow ball x 8
    Yellow ball x 8 (LIMIT)

  10. Decline KB Tibia Raises
    15s x 11/4/3 (LIMIT)

  11. Standing Calve Raises
    30 x 11/4/3 (LIMIT)

Cardio (Week 2, Day 4)

  1. Treadmill x 20 min @ 3.3 mph

Legs (Week 2, Day 5)

  1. Cable Pull Throughs
    42.5 x 8
    42.5 x 8
    42.5 x 8
    42.5 x 8 (HARD-LIMIT)

  2. Seated Smith DL
    45 x 5
    95 x 5
    145 x 5
    185 x 5
    215 x 5
    235 x 5
    255 x 5
    275 x 5 (HARD-LIMIT)

  3. Reverse Band Box Squats (Doubled Reds)
    275 x 4
    275 x 4
    275 x 4
    275 x 4
    275 x 4 (CHALLENGING)

  4. Smith Stallions/Kneeling Squats
    185 + green band x 6
    185 + green band x 6
    185 + green band x 6
    185 + green band x 6
    185 + green band x 6 (CHALLENGING)

  5. Bad Girl Machine
    60 sec rest
    100 x 10
    100 x 10
    100 x 10
    100 x 10
    100 x 10 (HARD-LIMIT)

Chest, Shoulders, Abs, & Calves (Week 2, Day 6)

  1. Speed Bench
    180 x 3 close grip
    180 x 3 standard grip
    180 x 3 wide grip
    180 x 3 standard grip
    180 x 3 close grip
    180 x 3 standard grip
    180 x 3 wide grip
    180 x 3 standard grip (CHALLENGING)

  2. Standing Lateral Raises
    slight cheat
    27.5 x 10
    27.5 x 10
    27.5 x 10
    27.5 x 10 (HARD-LIMIT)

  3. Machine Rear Delts
    55 x 25
    60 x 20
    65 x 15
    70 x 12
    75 x 9 (HARD-LIMIT)

  4. Cage Press
    45 x 3
    75 x 3
    105 x 3
    115 x 3
    125 x 3
    135 x 3
    145 x 1 (LIMIT)

  5. Seated Cable Rope Crunches
    42.5 x 17
    42.5 x 12
    42.5 x 10
    42.5 x 8 (LIMIT)

  6. Decline KB Tibia Raises
    10s x 15
    10s x 15
    10s x 10
    10s x 10 (LIMIT)

  7. Seated Toe Raises
    15 x 15
    15 x 8/unloaded x 7
    unloaded x 15
    unloaded x 15 (LIMIT)

Biceps, Triceps, Abs, & Calves (Week 2, Day 7)

  1. Occluded Straight Bar Curls w/ fat gripz
    30 sec rest
    40 x 9
    40 x 9
    40 x 9
    40 x 6
    40 x 6 (LIMIT)

  2. DB Hammer Curls w/ fat gripz - 4 x 8 w/ 15s (HARD-LIMIT)

  3. Reverse Curls - 4 x 15 w/ 30 (HARD-LIMIT)

  4. Dual Handle Pushdowns w/ fat gripz - 6 x 12 w/ 30 (HARD-LIMIT)

  5. EZ Bar Lying Extensions w/ fat gripz - 4 x 20 w/ 30 (HARD-LIMIT)

  6. Swiss Ball Pike Ups - 4 x 10 w/ yellow ball (HARD)

  7. Decline KB Tibia Raises
    10s x 15
    10s x 15
    10s x 12
    10s x 10 (LIMIT)

  8. Standing Calve Raises
    3 x 8 + 15 partials + 10 sec stretch w/ 40 (LIMIT)

Legs (Week 3, Day 1)

  1. Cybex Leg Curls
    80 x 15
    90 x 12
    100 x 9
    110 x 6 (HARD-LIMIT)

  2. Box Squats - 8 x 3 w/ 155 (CHALLENGING)

  3. Banded Leg Press
    unload + purple band x 8
    1 pps + purple band x 8
    2 pps + purple band x 8
    3 pps + purple band x 8
    4 pps + purple band x 8
    4 pps + purple band x 8
    4 pps + purple band x 8 (HARD-LIMIT)

  4. Leg Extensions (2 sec flex)
    100 x 20
    100 x 16 + 4
    100 x 15 + 3 + 2 (LIMIT)

Chest & Triceps (Week 3, Day 2)

  1. Banded Incline Hammer Strength Press
    25 + doubled reds x 8
    25 + doubled reds x 8
    25 + doubled reds x 6
    25 + doubled reds x 6

  2. Incline Bench
    45 x 8
    85 x 8
    115 x 4
    145 x 4
    165 x 4
    185 x 4
    205 x 2 (HARD-LIMIT)

  3. Reverse Band Bench (Black bands) - 5 x 3 w/ 265 (CHALLENGING-HARD)

  4. Rope Pushdowns w/ fat gripz
    25 x 10
    25 x 10
    25 x 10
    25 x 10
    25 x 10 + 15 partials (LIMIT)

  5. Dip Assist Pushdowns - 5 x 8 w/ 60 (LIMIT)

Back, Calves, & Abs (Week 3, Day 3)

  1. Meadows Rows - 4 x 8 w/ 50 (HARD)

  2. One Arm Barbell Rows - 4 x 8 w/ 45 (HARD-LIMIT)

  3. Banded DB Pullovers - 3 x 12 w/ 35 + red band (LIMIT)

  4. Close Grip Chin Ups
    bw x 8
    bw x 7
    bw x 7 (LIMIT)

  5. Weighted Hang - bw + 100 lb DB x 50 sec + 24 sec (hand limit)

  6. DB Shrugs
    80s x 15
    80s x 14 (LIMIT)

  7. RDLs - 4 x 5 w/ 205 (CHALLENGING)

  8. Weighted Hyper Extensions - 30 lb DB x 13/ bw x 7 (LIMIT)

  9. Swiss Ball Pike Ups
    Yellow ball x 11
    Yellow ball x 11
    Yellow ball x 11
    Yellow ball x 10 (LIMIT)

  10. V-Ups
    bw x 10
    bw x 10
    bw x 10
    bw x 9 (LIMIT)

  11. Decline KB Tibia Raises - 4 x 8 w/ 15s (LIMIT)

  12. Standing Tibia Raises - bw x 46/20/13/9/6/6 = 100 total reps

  13. Seated Toe Raises - unloaded x 30/25/20/15/10 = 100 total reps