A day in the life of jdk (My journal)

jdk · 01-28-2008, 07:11 PM

I'll make an attempt to update this regularly. It should be a cut n paste job for my diet since I eat the exact same thing every day Monday through Friday. I might need to do some tuning on my carb/protein numbers but I think this is pretty accurate. I'm also going to include a photo at the start of each week since I think it helps to look back and see your progress.

7:30AM
1 Bananna
1 TBSP flax seed oil
2 slices whole wheat bread
1 cup of egg whites

(somewhere around 50G of carbs, 24G of protein)

9:45AM
1/2 cup brown rice
1/2 cup cottage cheese
(25G carbs, 12G protein)

11:45AM
1 cup brown rice
1 cup broccoli
10oz of chicken
1 TBSP olive oil
(60G carbs, 50G protein)

1:45PM
1/2 cup brown rice
1/2 cup cottage cheese
(25G/12G)

5:00PM
1 scoop isopure whey protein
(25G)

6:30PM
1 cup brown rice
1 cup broccoli
1 cup lettuce
10oz of chicken
1 TBSP olive oil
2 TBSP light salad dressing
(65G/50G)

(workout)

Post workout meal
1 sweet potato
2 scoops isopure whey protein
(60G/50G)

Total
Carbs: 285G
Protein: 223G
Fat: 40G mono unsaturated/12 polyunsaturated/??? saturated

**Matt Vassallo** · 01-28-2008, 08:52 PM

whats your workout

jdk · 01-28-2008, 11:01 PM

Monday 1/28/2008
I ate this today

I'm trying to trim up a bit. I'm 196 lbs right now and would like to get down to around 185. Monday is my chest/triceps/biceps day. I throw in some other various tricep excercises during the week with higher reps (around 20) to try to cut up my triceps a little more.

Warm up: 5 mins jump rope
lbs/reps
Straight bar bench press with legs elevated
185x8/195x6/205x4

Straight bar curls
95x10/105x8/115x6

hammer strength decline press
290x8/310x6/340x4

tricep cable press down - angled bar
80x10/90x8/100x6

preacher curls
90x10/90x8/90x6

hammer strength overhead press
160x8/170x6/180x4

tricep cable press down - rope attachment
140x10/150x8/160x6

pectoral fly
195x8/200x6/205x4

dumbbell curls
30x20/35x16/40x12

Seated bench press (machine)
225x8/240x6/255x4

overhead extensions with a dumbbell - one arm at a time
40x12/45x10/50x8

Straight to cardio
Jog 25 mins at 7.5-8.0mph. 3.5 miles total. 7 minute cooldown.

Here are this weeks pics. I'm about 18 lbs heavier than I was the last time I posted pics here.

**TotalChaos** · 01-29-2008, 08:11 AM

good back, lats look good! work on them biceps!

jdk · 01-29-2008, 10:33 PM

Quote:

Originally Posted by TotalChaos

good back, lats look good! work on them biceps!

Thanks.. Any suggestions? I can already curl more than enough weight to hurt my forearms and elbows. I've been trying to switch it up with low reps in the beggining of the week and high reps at the end of the week. Maybe I just have to accept that I have long slender biceps.

jdk · 01-29-2008, 10:34 PM

Tuesday 1/29/2008 - Quads/Hamstrings and Abs

Today I ate this

Warmup:
50 shoulder width pushups/15 with thumbs touching
50 crunches/15 leg raises
5 minutes jump rope

lbs/reps
Leg presses and calf raises in between sets
270x10/315x8/360x6

single leg hamstring curl
100x10/110x8/120x8

30 incline situps

straight bar squats
180x8/190x6/200x4

double legged hamstring curl
225x8/240x6/255x4

seated ab
60x15/65x10/70x6

seated quad extensions
195x10/205x8/225x6

30 leg raises

seated calf raises
115x12/115x8/115x6

Straight to cardio

Elliptical on cardio program (heartrate = 155) for 25 mins
7 minute cooldown on treadmill

**Matt Vassallo** · 01-29-2008, 11:20 PM

dude, only three sets of squats ? I'm wondering why you don't do more squats?

**Strongest Man In The World** · 01-29-2008, 11:31 PM

Did you post this. Log from the hospital? Cuz I know I would be with that much volume

jdk · 01-29-2008, 11:33 PM

Quote:

Originally Posted by Matt Vassallo

dude, only three sets of squats ? I'm wondering why you don't do more squats?

Three sets gets the job done for me :shrug: My quads are pretty much shot after that

jdk · 01-29-2008, 11:36 PM

Quote:

Originally Posted by Strongest Man In The World

Did you post this. Log from the hospital? Cuz I know I would be with that much volume

You mean volume of food or volume of repetitions?

I've been working out and eating like this for more than a year with minor tweaks here and there so I guess it seems normal to me by now.

**Strongest Man In The World** · 01-29-2008, 11:45 PM

Exercise volume! Hell after 6 heavy sets of squats I just wanna lay down

**Matt Vassallo** · 01-30-2008, 01:42 AM

donnie come do 10x10x225 with me

jdk · 01-30-2008, 10:53 PM

Ate the normal deal today.

Wednesday 1/30/2008

Upper back/Shoulders

Warm up:
Jump rope 5 mins

lbs/reps
Wide grip lateral pulldowns
195x8/205x6/225x4

lateral dumbbell raises
70x10/80x8/90x6

Close grip lateral pulldowns
195x10/200x8/205x6

Straight bar shoulder shrugs
180x10/190x8/200x6

some shit i forgot the name of

Wide grip seated rows
200x8/210x6/220x4

Not quite sure what this is called, but I stand at the lat pull down station and push down , similar to tricep pushdowns
80x10/90x8/100x6

MTS high row
8x200/6x220/4x240

MTS row
180x10/190x8/2006

wide grip overhand pullups
6/6/6

close grip overhand pullups
6/6/6

tricep cable pushdowns
20x60/15x70/8x80

Straight to cardio
I was shooting for 25 mins of jogging, but some DICK FUCK decided to get on the treadmill next to me instead of one of the other 500 treadmills at the gym, and since I could feel the vein in my forehead popping out from being so pissed I decided to call it quits after about 15 minutes.

jdk · 01-31-2008, 10:21 PM

Today I ate the same thing I always do

Thursday 1/31/2008

Lower back/abs

Warm up:
5 minutes jump rope

lbs/reps

Romanian deadlift
140x15/160x12/180x10

Incline situps
30

Weighted back extensions
25x10/30x8/35x6

Seated ab pulldowns
60x15/65x12/70x6

Seated back extensions
300x15/305x12/305x10

Cardio:
25 mins stair climber on cardio program (heartrate = 155)
7 minute cooldown on treadmill

jdk · 02-04-2008, 10:41 PM

This is a lot of work.. Sheesh. I'm 194 now, so I lost 2 lbs in a week. I did my normal chest/bicep/tricep workout Friday and back/shoulders Sat. On Sunday I did interval sprints for 30 mins (5 min warm up, sprint as fast as you can for 10 seconds, jog for 2 minutes, repeat) and rode my bike for an hour. I'll get back to updating regularly soon.

01-28-2008, 07:11 PM	#1 (permalink)
jdk Non ducor, duco	A day in the life of jdk (My journal) I'll make an attempt to update this regularly. It should be a cut n paste job for my diet since I eat the exact same thing every day Monday through Friday. I might need to do some tuning on my carb/protein numbers but I think this is pretty accurate. I'm also going to include a photo at the start of each week since I think it helps to look back and see your progress. 7:30AM 1 Bananna 1 TBSP flax seed oil 2 slices whole wheat bread 1 cup of egg whites (somewhere around 50G of carbs, 24G of protein) 9:45AM 1/2 cup brown rice 1/2 cup cottage cheese (25G carbs, 12G protein) 11:45AM 1 cup brown rice 1 cup broccoli 10oz of chicken 1 TBSP olive oil (60G carbs, 50G protein) 1:45PM 1/2 cup brown rice 1/2 cup cottage cheese (25G/12G) 5:00PM 1 scoop isopure whey protein (25G) 6:30PM 1 cup brown rice 1 cup broccoli 1 cup lettuce 10oz of chicken 1 TBSP olive oil 2 TBSP light salad dressing (65G/50G) (workout) Post workout meal 1 sweet potato 2 scoops isopure whey protein (60G/50G) Total Carbs: 285G Protein: 223G Fat: 40G mono unsaturated/12 polyunsaturated/??? saturated Last edited by jdk : 01-28-2008 at 07:17 PM.

01-28-2008, 11:01 PM	#3 (permalink)
jdk Non ducor, duco	Monday 1/28/2008 I ate this today I'm trying to trim up a bit. I'm 196 lbs right now and would like to get down to around 185. Monday is my chest/triceps/biceps day. I throw in some other various tricep excercises during the week with higher reps (around 20) to try to cut up my triceps a little more. Warm up: 5 mins jump rope lbs/reps Straight bar bench press with legs elevated 185x8/195x6/205x4 Straight bar curls 95x10/105x8/115x6 hammer strength decline press 290x8/310x6/340x4 tricep cable press down - angled bar 80x10/90x8/100x6 preacher curls 90x10/90x8/90x6 hammer strength overhead press 160x8/170x6/180x4 tricep cable press down - rope attachment 140x10/150x8/160x6 pectoral fly 195x8/200x6/205x4 dumbbell curls 30x20/35x16/40x12 Seated bench press (machine) 225x8/240x6/255x4 overhead extensions with a dumbbell - one arm at a time 40x12/45x10/50x8 Straight to cardio Jog 25 mins at 7.5-8.0mph. 3.5 miles total. 7 minute cooldown. Here are this weeks pics. I'm about 18 lbs heavier than I was the last time I posted pics here. Last edited by jdk : 01-28-2008 at 11:17 PM.

01-28-2008, 08:52 PM	#2 (permalink)
Matt Vassallo lifelong learner	whats your workout

01-29-2008, 08:11 AM	#4 (permalink)
TotalChaos Adapt and overcome	good back, lats look good! work on them biceps!

01-29-2008, 10:34 PM	#6 (permalink)
jdk Non ducor, duco	Tuesday 1/29/2008 - Quads/Hamstrings and Abs Today I ate this Warmup: 50 shoulder width pushups/15 with thumbs touching 50 crunches/15 leg raises 5 minutes jump rope lbs/reps Leg presses and calf raises in between sets 270x10/315x8/360x6 single leg hamstring curl 100x10/110x8/120x8 30 incline situps straight bar squats 180x8/190x6/200x4 double legged hamstring curl 225x8/240x6/255x4 seated ab 60x15/65x10/70x6 seated quad extensions 195x10/205x8/225x6 30 leg raises seated calf raises 115x12/115x8/115x6 Straight to cardio Elliptical on cardio program (heartrate = 155) for 25 mins 7 minute cooldown on treadmill

01-29-2008, 11:20 PM	#7 (permalink)
Matt Vassallo lifelong learner	dude, only three sets of squats ? I'm wondering why you don't do more squats?

01-29-2008, 11:31 PM	#8 (permalink)
Strongest Man In The World Embrace the Hate	Did you post this. Log from the hospital? Cuz I know I would be with that much volume

01-29-2008, 11:45 PM	#11 (permalink)
Strongest Man In The World Embrace the Hate	Exercise volume! Hell after 6 heavy sets of squats I just wanna lay down

01-30-2008, 01:42 AM	#12 (permalink)
Matt Vassallo lifelong learner	donnie come do 10x10x225 with me

01-30-2008, 10:53 PM	#13 (permalink)
jdk Non ducor, duco	Ate the normal deal today. Wednesday 1/30/2008 Upper back/Shoulders Warm up: Jump rope 5 mins lbs/reps Wide grip lateral pulldowns 195x8/205x6/225x4 lateral dumbbell raises 70x10/80x8/90x6 Close grip lateral pulldowns 195x10/200x8/205x6 Straight bar shoulder shrugs 180x10/190x8/200x6 some shit i forgot the name of Wide grip seated rows 200x8/210x6/220x4 Not quite sure what this is called, but I stand at the lat pull down station and push down , similar to tricep pushdowns 80x10/90x8/100x6 MTS high row 8x200/6x220/4x240 MTS row 180x10/190x8/2006 wide grip overhand pullups 6/6/6 close grip overhand pullups 6/6/6 tricep cable pushdowns 20x60/15x70/8x80 Straight to cardio I was shooting for 25 mins of jogging, but some DICK FUCK decided to get on the treadmill next to me instead of one of the other 500 treadmills at the gym, and since I could feel the vein in my forehead popping out from being so pissed I decided to call it quits after about 15 minutes.

01-31-2008, 10:21 PM	#14 (permalink)
jdk Non ducor, duco	Today I ate the same thing I always do Thursday 1/31/2008 Lower back/abs Warm up: 5 minutes jump rope lbs/reps Romanian deadlift 140x15/160x12/180x10 Incline situps 30 Weighted back extensions 25x10/30x8/35x6 Seated ab pulldowns 60x15/65x12/70x6 Seated back extensions 300x15/305x12/305x10 Cardio: 25 mins stair climber on cardio program (heartrate = 155) 7 minute cooldown on treadmill

02-04-2008, 10:41 PM	#15 (permalink)
jdk Non ducor, duco	This is a lot of work.. Sheesh. I'm 194 now, so I lost 2 lbs in a week. I did my normal chest/bicep/tricep workout Friday and back/shoulders Sat. On Sunday I did interval sprints for 30 mins (5 min warm up, sprint as fast as you can for 10 seconds, jog for 2 minutes, repeat) and rode my bike for an hour. I'll get back to updating regularly soon.