New Site, New Journal: Jked's journey to getting more Jked'er

[jked4life]

Ok. I'm sick of keeping my journal at bbing.com. I'm hoping it will be more productive having it here with some people who know there stuff, away from the clutter of newbs.


About Me:
Age: 28 years old
Experience: 16 years on and off- Last 4 years on
Height: 6'2
Weight: 250
Bf% : Around 13-14%


Training: I'm hurting for time now as I'm coaching, have a new job, finishing my Master's thesis, and preparing to have a baby boy in december:eek: I have been trying to stay true to my diet and training, despite all the distractions. Hopefully you guys can keep me honest. Cardio has been pretty much non-existent due to time restrictions. Ideally, I like to do some cardio. Here's my current split

Push + Bi's
Pull + Tri's
Legs- additional shoulder work


Diet: I came of a month and a half of Keto. It was a huge success. I lost about 4 inches off the waist and only 12 pounds, all fat. I'm closer to where I want to be bf wise now, so I've decided to go back to carb timing. I'm eating keto style with large carby meals after workouts and one carb up day a week. This will help keep glycogen stores up and give me energy to train, while still being able to burn fat.

[daYDreAmErX]

I'm definitively subscribed !!!!

What are you studying in ?

[jked4life]

Smith Incline Press
225 x 12, 275 x 6, 275 x 4, 275 x 4

Dumbell Curls
50 x 8/8, 50 x 7/7, 45 x 8/8, 35 x 11/11

Hammer BTN Press
180 x 6, 180 x 6, 140 x 8, 140 x 5

Hammer Curls
45 x 11/11, 50 x 7/7, 45 x 7/7

Incline Hammer Press
230 x 8, 230 x 7, 230 x 4

[Misanthrope]

In before I lock your journal and ban you. :p


:D

[jked4life]

Chins
BW x 8, 30 x 5, 35 x 4, BW x 6

Shrugs- With a Pause at Top
135 x 10, 295 x 10, 295 x 8, 225 x 12

Smith CGBP
225 x 10, 225 x 8, 225 x 5

Bent arm Laterals
25 x 14, 25 x 12, 25 x 10

Underhand Rows
135 x 10, 185 x 8, 185 x 8

[jked4life]

This week's training bit the big one.

I lost 12 pounds in 2 days of not eating. I had a horrible stomach bug monday-weds. Then I ate my way back to health once I could keep food down:cool:

Needless to say, this weeks training suffered and the numbers show it. Everything was down from last week.

Shit happens...

[jked4life]

I'm definitively subscribed !!!!

What are you studying in ?

Thanks for dropping in! I'm gonna check out everyone's journal in a sec. I think you putting yours on here was a good move. Your other one got SPAMMED!

Special Education. I'm a SPED teacher and have been for 6 years, I'm just finally finishing up the master's. Takes a long time when you do it part time, especially when you're lazy.


In before I lock your journal and ban you. :p


:D

Sweet, back to bbing.com:rolleyes:

Hope you can swing by and give me a kick in the ass every now and then.:p

[daYDreAmErX]

Yeah, I had like 4 journal only in 2007 and most of them got 'invaded' :eek:

Studying is fun, I'm not lazy I guess coz I like it :D

[jked4life]

Non- Training Days

Meal 1- 4 whole eggs, 2 slices cheese, 1tbs. olive oil- Fiber supp.

Meal 2- Broccoli, Chicken Breast, small Kilbasa, cheddar cheese

Meal 3- Cheddar cheese cubes, almonds

Meal 4- Dinner- Meat and some veggies

Meal 5- 4 eggs and 1 tbs. olive oil- Veggies


Training Days
Roughly the same, but with about 100g of Carbs PWO from mixed sources. Some fruit, some bread, some nonfat popcorn, oats...

[daYDreAmErX]

How many grams of fibers are you taking in ? Coz you don't eat a lot of fibrous veggies...

[jked4life]

Yeah, I had like 4 journal only in 2007 and most of them got 'invaded' :eek:

Studying is fun, I'm not lazy I guess coz I like it :D

Yeah they did!


I'm about the biggest shaker and mover there is, I'm just lazy when it comes to academics. I've never really liked school, thats why I teach kids who hate it. I can relate.:cool: It always came pretty easy, but its too boring for me. I'm a do'er, I need to do stuff. I'd rather do something than read about it. I'm kinda hyper:p

[jked4life]

How many grams of fibers are you taking in ? Coz you don't eat a lot of fibrous veggies...

Sorry, I forgot a couple servings of veggies in there. I take a fiber supp too so I make sure I keep it "regular":)

I guess I get about 30-40g a day. More than most people.

[daYDreAmErX]

Sorry, I forgot a couple servings of veggies in there. I take a fiber supp too so I make sure I keep it "regular":)

I guess I get about 30-40g a day. More than most people.

OK because I was thinking "he probably doesn't sh*t a lot" LOL

[jked4life]

OK because I was thinking "he probably doesn't sh*t a lot" LOL

LOLERCOASTER!

Yeah, I pretty much eat veggies with every meal. I sometimes don't think of them when I write down what I eat. The calories are so negligible, I sometimes forget about them.

[Misanthrope]

Yeah, I had like 4 journal only in 2007 and most of them got 'invaded' :eek:
That's because you're a woman. Guys on BB.com can be pretty pathetic. Many of the female journals over there consist mostly of a bunch of guys clamouring for her attention.

I'm about the biggest shaker and mover there is, I'm just lazy when it comes to academics. I've never really liked school, thats why I teach kids who hate it. I can relate.:cool: It always came pretty easy, but its too boring for me. I'm a do'er, I need to do stuff. I'd rather do something than read about it. I'm kinda hyper:p
Nothing wrong with that. It's sad how in our society kids are expected to sit through a lecture, and are tossed in the "bad" category if they can't sit still through it. I had a history teacher in high school that got everyone involved by doing class projects. For example, during the Reconstruction chapter, our class had to reinact President Andrew Johnson's impeachment trial. The students that weren't attorneys or witnesses were jurors. He also had us play a stock market game during the chapter on the great depression. Activities like that got everyone involved, and a lot of the kids learned more than they would from sleeping through a lecture.

Most teachers just recommend the kid be put on meds.

[daYDreAmErX]

That's because you're a woman. Guys on BB.com can be pretty pathetic. Many of the female journals over there consist mostly of a bunch of guys clamouring for her attention.



Not really actually... It's just that I used to visit a lot of journals, I was consistent and not posting in the Female section... And I wasn't using the abductor machine :rolleyes: Most people were really nice and helpful, but sometimes it just turned into a discussion between 3-4 persons for like 10 pages.

[jked4life]

Nothing wrong with that. It's sad how in our society kids are expected to sit through a lecture, and are tossed in the "bad" category if they can't sit still through it. I had a history teacher in high school that got everyone involved by doing class projects. For example, during the Reconstruction chapter, our class had to reinact President Andrew Johnson's impeachment trial. The students that weren't attorneys or witnesses were jurors. He also had us play a stock market game during the chapter on the great depression. Activities like that got everyone involved, and a lot of the kids learned more than they would from sleeping through a lecture.

Most teachers just recommend the kid be put on meds.

Yeah. Good teachers try and do as many activities to get the kids involved as they can. Sometimes there's only so much you can do though. Sometimes kids do need to sit still and suck it up.

As far as kids needing meds, I'm not so sure that the kids really need meds. I think meds are often a substitute for parenting. There were just as many hyper kids back when I was growing up, but your parents would kick your ass if you got in trouble at school. These days, a lot of parents don't lay the groundwork for discipline early on and their kids run wild. Then when they act out in school its straight to the doctor for meds. :rolleyes:

[jked4life]

That's because you're a woman. Guys on BB.com can be pretty pathetic. Many of the female journals over there consist mostly of a bunch of guys clamouring for her attention.


True dat. The oogling of the few women on that site is annoying and borderline enraging. Its kind of demeaning, cause most of the guys don't give the ladies any credit as athletes, just some hotties to e-flirt with. The girls play into it too, which is even more annoying.

Val's an exception. Her and gfunaro.



Not really actually... It's just that I used to visit a lot of journals, I was consistent and not posting in the Female section... And I wasn't using the abductor machine :rolleyes: Most people were really nice and helpful, but sometimes it just turned into a discussion between 3-4 persons for like 10 pages.


Yeah, its hard when you subscribe to 10 or so journals. Keeping up with how others are doing and keeping your own journal gets distracting to say the least.

[Lifting N Tx]

Yeah, its hard when you subscribe to 10 or so journals. Keeping up with how others are doing and keeping your own journal gets distracting to say the least.

QFT...I have several times that many, but have been thinning them out. I've decided it's better to pay enough attention to a few to actually be helpful, and visit others on occasion when time permits.

I know jack about Hammer Strength and Smith machines since I work out at home. I'm interested by the underhand rows, though. Never tried 'em but have thought about it. I like chins, so I ought to like them. For some reason the thought of doing them seems a bit weird, but I should probably try sometime.

[jked4life]

QFT...I have several times that many, but have been thinning them out. I've decided it's better to pay enough attention to a few to actually be helpful, and visit others on occasion when time permits.

I know jack about Hammer Strength and Smith machines since I work out at home. I'm interested by the underhand rows, though. Never tried 'em but have thought about it. I like chins, so I ought to like them. For some reason the thought of doing them seems a bit weird, but I should probably try sometime.

Personally, I think they work the targeted area better than conventional rows. I'm really not a fan of the conventional bent over row. I've never really felt like they worked for me.

I'm a guy that likes to break the dogma's and just go with what works for me. You'll probably see that a lot in here.

[jked4life]

Here's teh fitday journal...


http://www.fitday.com/WebFit/PublicJournals.html?Owner=mspreter

[daYDreAmErX]

Wish I could eat all that fat :D

[jked4life]

Wish I could eat all that fat :D

Its not that hard when you weigh 250 and carbs are only 5% of your diet :cool:

[jked4life]

Cardio- On the treadmill- Evening

4 mile run- 36:52

.5 mile cool down walk@ 3.5 mph.


Total: 45 mins, 4.5 miles, 865 cals


Felt kind of crappy from teh weekend, monday blahs. Had to flush it out.

[jked4life]

Morning Cardio- 4:45 a.m.

4 mile run- 36:41 - Pretty relaxed pace until the end. Built the entire run (all negative splits). Started around 6.2 mph, built to about 7.3.


.25 mile - slow run- flush out
.25 mile - walk- cool down


Total Cals: 850 :eek:


I coach JV/Varsity girls swimming. We have an away meet tonight, so I won't be home until late. Wanted to get something in today :cool:

[Canadian Iron]

Morning Cardio- 4:45 a.m.


Ouch, that's way too early...
I lift at 5:30 a.m. and I hate it sometimes, but no choice.
Good thing you can do this because once you have a kid free time becomes much more scarce.

[jked4life]

Ouch, that's way too early...
I lift at 5:30 a.m. and I hate it sometimes, but no choice.
Good thing you can do this because once you have a kid free time becomes much more scarce.

I hear ya, life's gonna change a lot in about a month and a half.


I'm not gonna lie, getting up this early isn't a "routine", but when I gotta do it to get some workouts in, I gotta do it. Definitely sleeping in tomorrow.

[daYDreAmErX]

I try to wake up early, but 6 am is like a psychologal barrier for me. Been waking up at 5:45 for the past two weeks and it was really hard. I don't know why, it's just hard. Tomorrow, I'm trying for 5 am :eek:

[CHOOSE]

All looks good.

[jked4life]

Bench
225 x 10, 275 x 6, 275 x 6, 225 x 10, 225 x 10

Dips
BW x 12, BW x 12, +25 x 10, +55 x 10

Curls
75 x 12, 95 x 8, 95 x 7, 75 x 10

Laterals
30 x 8, 25 x 10, 25 x 10

Hammer Curls
50 x 7/7, 45 x 10/10

Shoulder Press Machine
3 sets, dunno the weight, don't care :cool:

Today's workout was at the "fitness room" while I was coaching my team. I was doing sets alternating with yelling at the girls to get moving. There wasn't much in the fitness room, so I used what I had. I wasn't gonna be able to lift, so I was happy to get the Ghetto workout in.

[jked4life]

I try to wake up early, but 6 am is like a psychologal barrier for me. Been waking up at 5:45 for the past two weeks and it was really hard. I don't know why, it's just hard. Tomorrow, I'm trying for 5 am :eek:

Wimp :p

You need "the eye of the tiger";)


All looks good.

Thanks for dropping by:)

[Misanthrope]

Pretty good stuff for an off the cuff ghetto workout. :p

Lots of benching volume.

[daYDreAmErX]

I usually yell at the guise to get them movin' !! My gym used to be pretty hardcore, now it's more like a health club if you ask me. It's not really expensive and that's why I stick there but I'm getting tired, too many people... I guess it'd worth it to pay more and get a quality gym.

[jked4life]

Pretty good stuff for an off the cuff ghetto workout. :p

Lots of benching volume.

Thanks man.

I didn't have much in the way of equipment to work with. Just a bench, dumbells up to 50lbs and a bunch of machines.

I did what I could.

[jked4life]

I usually yell at the guise to get them movin' !! My gym used to be pretty hardcore, now it's more like a health club if you ask me. It's not really expensive and that's why I stick there but I'm getting tired, too many people... I guess it'd worth it to pay more and get a quality gym.

Most definitely. I like my normal gym. Its got quite a bit. The only downfall is that the dumbells only go up to 100.

[Matt]

Thanks man.

I didn't have much in the way of equipment to work with. Just a bench, dumbells up to 50lbs and a bunch of machines.

I did what I could.

Sometimes those turn into pretty fun workouts. Nice benching

[jked4life]

Sometimes those turn into pretty fun workouts. Nice benching

Thanks brah.

It was fun. I can't say it was one of the best workouts I've had, but hey its better than nothing.:cool:

[jked4life]

Ugghhhhhhhhh....


Freaking busy weekend, baby shower, in-laws, practice, anticipated crappy diet, no workouts......

Maybe I'll have some time to do cardio before they come.

[jked4life]

Well, I got in two or three workouts since I last posted. Nothing worth really reporting.


On the upside, I joined a new gym! This one is a "real gym". Its a place to lift some weights.There are some real big dudes and its set up to move iron, not sculpt bicepts peaks. Its the closest thing to a hardcore gym I've seen in real life. :cool:

I knew it was the place for me when I saw that the dumbells go up to 130 lbs and had every increment up to that number. No more 100lb limit, wo hooo!

Its right next to where I work too. I also got a huge discount for being a teacher and coach in town. (Gotta love small towns) Triple bonus!

[jked4life]

Incline Dumbell Press
100 x 6, 100 x 6, 100 x 6

Curl
80 x 10, 80 x 8, 80 x 8

Smith BTN Press
135 x 10, 155 x 8, 155 x 8, 155 x 6

Dumbell Curl
40 x 10/10, 40 x 7/7, 40 x 6/6

Flat Dumbell Bench
110 x 6, 110 x 6, 80 x 14

Not a bad workout. It was my first at the new gym. The weights felt heavier than I'm used to.

I think its a mental thing. Anytime I'm at a different gym, weights seem heavier. I'm sure I'll adapt :cool:

[jked4life]

ATG Squats
225 x 10, 245 x 10, 265 x 8, 265 x 8

Seated Calf Raises
90 x 15, 180 x 5, 180 x 5, 90 x 15

Hamstring Curls
110 x 10, 110 x 10, 110 x 10

Ab Roller
25, 25, 25

Leg Press( counting leg press weight=teh ghey)
5/ side x 10, 10, 10

Well today's leg workout pretty much blew.

I've really been neglecting the legs lately, more out of time restrictions than by choice. The shit numbers pretty much speak for themselves. I'm not bumming though, cause I know they'll get better soon. C'est la vie :cool:

[jked4life]

Chins
BW x 8, +35 x 5, +35 x 5, BW x 6

Chest Supported Shrugs
70's x 12, 80's x 10, 80's x 10

Cable Crunches
120 x 25, 160 x 20

T-bar Machine
90 x 12, 115 x 10, 115 x 10

Wide Grip Pulldowns
150 x 10, 10, 10, 135 x 12

Pressdowns
90 x 12, 105 x 10, 8

Crunch Machine
160 x 16, 15

Upright Rows
75 x 12, 12


Workout was decent today. I'm getting some strength back. Joining the gym near my job was helpful. With such a hectic schedule, I've actually been able to get workouts in.


On a side note, I've been cutting since July. I've lost a lot off my waist. I was using a CKD diet, but I've been shifting gears.

I'm now doing a Timed Carb approach at close to maintenance calories. I've been very successful with this type of diet in the past. It allows me plenty of energy for workouts, yet the fat burning potential of keto. I find it great for recomps. Right now, I'm sitting on about 13 % bf or so. I'd like to lean out more, but its not a huge hurry.

[jked4life]

Flat Dumbell Press
110 x 8, 110 x 8, 115 x 5, 80 x 13

Ez bar Curls
75 x 12, 85 x 10, 95 x 8, 95 x 6

Dumbell Shoulder Press
70 x 8, 70 x 8, 70 x 6

Hammer Curls
50 x 7/7, 45 x 9/9, 7/7

Incline Dumbell Press
100 x 6, 100 x 4

Cable Crossovers
60 x 15, 80 x 10

Bent arm Laterals
25 x 12, 11, 10


Pretty good workout today. Felt energetic, not overly strong though.

[jked4life]

4 mile run

Time- 34:31

Cool down- 5 min walk

Total Cals: 830:eek:

Today's Food

http://www.fitday.com/WebFit/PublicJournals.html?Owner=mspreter

[Misanthrope]

Strong cals there, Jked. :)

[jked4life]

Strong cals there, Jked. :)

Big men who run burn lots of cals :cool:

[jked4life]

Incline Dumbells
100 x 7, 100 x 7, 100 x 6

Dumbell Curls
50 x 6/6, 50 x 6/6, 5/5

Cable Crunches
130 x 20, 180 x 10

Flat Dumbell Press
100 x 10, 10,8

Reverse Curls
65 x 10, 10, 10

Flyes
50 x 10, 10

Crunches
25, 20

Not bad. Workout was a bit rushed though. I'm starting teh creatinez again so I'm waiting for teh gainzorz. I'll soon be 123443264535% stronger :rolleyes:

[jked4life]

SLDL
225 x 10, 275 x 8, 275 x 8, 275 x 7

Smith BTN Press
135 x 10, 165 x 10, 175 x 6, 175 x 5, 135 x 10

Hypers
BW x 10, 25 x 8, 25 x 8

Laterals
20 x 12, 25 x 10, 15 x 15


Not a bad workout. I wanted to go to a 4 day split and break things up a bit more. It wasn't a ton of volume, but I plan on increasing as I go.

Here's the foodz for today. All the carbs, except veggies and trace carbs were PWO.

http://www.fitday.com/WebFit/PublicJournals.html?Owner=mspreter

[jked4life]

Treadmill

Run 4 miles- 34:15
Cool down .75 miles

Total time
40:25


Cals Burned- 925 :eek::eek::eek:

Meditation
Mental Relaxation - 10 minutes

[jked4life]

Chins
BW x 6, 25 x 5, 35 x 5, 45 x 3

Smith CGBP
225 x 10, 245 x 6, 245 x 6, 185 x 12

BTB Shrugs
225 x 10, 275 x 8, 275 x 8, 225 x 10

Dumbell Rows
110 x 6/6, 6/6, 80 x 12/12

Cable Pressdown
Don't remember, doesn't matter...
4 sets.


Pretty decent workout today. Felt pretty good all day.

[jked4life]

Medium Jog on Treadmill

3 miles - 26:02
.5 mile- Controlled cool down and leg drills

Total Time- 30:09
Total Cals- 710

[jked4life]

ATG Squats
275 x 8, 8, 295 x 4, 225 x 12

Bent arm Laterals
25 x 12, 30 x 8, 30 x 8, 20 x 14

One leg Dumbell lunges
40 x 10/10, 40 x 10/10

Seated calves
110 x 12, 12, 10

Rope Raises
50 x 12, 60 x 10, 10, 10

Leg Extensions
150 x 10, 10, 10, 135 x 15


Not a bad workout. Legs feel a little out of shape. Squats weren't quite up to par. Didn't have the leg endurance that I used to have. I'm getting there though.

[jked4life]

Incline D-bell
80 x 10, 110 x 4, 4, 100 x 9, 80 x 12

Preacher Machine
90 x 10, 10, 70 x 10, 10

Flat Dumbell
120 x 4, 3, 100 x 10

Hammer Curls
45 x 8/8, 8/8, 6/6

Cable Crossovers
60 x 12, 10, 10, 10


Workout wasn't bad. Felt a little tired today though. Its been a busy week though.