Jahidi's Workout and Diet Journal

[jahidi]

TUESDAY

Incline Bench Press 3 x 5
155 x 5
165 x 5 PR
165 x 5

Calling it a PR because it's the best I've done using full range of motion.

Dumbbell Bench Press 4 x 8
65 x 10
65 x 9
65 x 8
65 x 8

Military Press 3 x 8
85 x 12
85 x 10
85 x 8

Tricep Pushdowns 3 x 10
110 x 10
110 x 10
110 x 10

Russian Twists 3 x 10
35 x 10
35 x 10
35 x 10

 

[jahidi]

THURSDAY

Squat 3 x 5
255 x 5 PR
255 x 5
255 x 5

Hyperextensions 3 x 10
75 x 10 PR
75 x 10
75 x 10

Dumbbell Row 4 x 6
85 x 6
85 x 6
85 x 6
85 x 6

Dumbbell Curl 3 x 8
35 x 8
35 x 8
35 x 8

Leg Press Calfs 3 x 15
210 x 15
220 x 15 PR
220 x 15

 

[jahidi]

SATURDAY

I forgot that the gym closes at 6 on Saturdays, and I showed up at about 5:30 so my workout got cut short (it usually takes me about an hour to get through everything). I did the two bench presses and then I had about 5 minutes left and the power racks were all taken so I skipped military press and did triceps instead.

Barbell Bench Press 3 x 5
175 x 5
175 x 5
175 x 4

Not counting the last rep of the last set because my spotter didn't know how to spot and helped when it wasn't necessary. Not sure if I could have got the rep out on my own.

Incline Dumbbell Bench Press 4 x 8
65 x 8
65 x 8
65 x 8
65 x 8

Tricep Pushdowns 3 x 10
110 x 10
110 x 10
110 x 10

 

[jahidi]

TUESDAY

Deadlift 3 x 5
315 x 5
315 x 5
315 x 5

Got it, and it was noticeably easier than the last 2 tries. On to 320...

Leg Press 2 x 10
360 x 10
380 x 10 PR

Chin-ups 4 x 6
bw x 6
bw x 6
bw x 6
bw x 6

Hammer Curls 3 x 8
35 x 8
35 x 8
35 x 8

Leg Press Calfs 3 x 15
230 x 15 PR
230 x 15
230 x 15

My weight is hovering around 140-141 right now btw, so I've gained just over 10 pounds so far.

 

[EFFORT]

Whats that diet looking like

 

[EFFORT]

double post

 

[jahidi]

Diet is going okay, I'm doing the simple starting diet but I've been slacking a bit. I need to eat more veggies and I sometimes miss the 6th meal in the diet because I'm too full and just go to bed. And I've never tried drinking olive oil yet.

I'm eating about 3500 calories per day, sometimes more if I'm hungry but I tend to get full easily and struggle to finish my meals.



7am - Wake up
7:30am - Shake (2 scoops whey, 4 raw eggs, 3/4 cup oats, 500ml milk)
10am - Banana (this is just a quick break at work so I can only eat something small)
12pm - Beef, potatoes, veggies
4pm - Shake ((2 scoops whey, 4 raw eggs, 500ml milk)
7pm - Beef, (I sometimes have veggies with it but I'm slacking with eating veggies. I know I need to eat more of them.)
9pm - Same shake as above
10pm - Chicken (this is the meal I sometimes miss)
11pm - Bed

 

[EFFORT]

Diet is going okay, I'm doing the simple starting diet but I've been slacking a bit. I need to eat more veggies and I sometimes miss the 6th meal in the diet because I'm too full and just go to bed. And I've never tried drinking olive oil yet.

I'm eating about 3500 calories per day, sometimes more if I'm hungry but I tend to get full easily and struggle to finish my meals.



7am - Wake up
7:30am - Shake (2 scoops whey, 4 raw eggs, 3/4 cup oats, 500ml milk)
10am - Banana (this is just a quick break at work so I can only eat something small)
12pm - Beef, potatoes, veggies
4pm - Shake ((2 scoops whey, 4 raw eggs, 500ml milk)
7pm - Beef, (I sometimes have veggies with it but I'm slacking with eating veggies. I know I need to eat more of them.)
9pm - Same shake as above
10pm - Chicken (this is the meal I sometimes miss)
11pm - Bed

Do you work everyday? You could do something called carb cycling which may make things easier for you. It can be setup many ways, for you i'd say 3high carb days, 2 moderate carb days and 2 low carb days. Its a lot to write out here just let me know if your interested i could set you something up.

 

[jahidi]

I work Monday-Friday 9-5. Just an easy desk job to pay the tuition for when I go back to university next month. By all means if you think carb cycling would be good for my situation, tell me what's involved and I'll do it.