Fat man turns to big man journal

[Jakexjg73]

Gonna start a journal after it was recommended on my into, also gonna give myself an actual meal plan to follow for the first time and use this journal to keep myself accountable for the meal plan and also to track progress in lifts

6’5, current body weight 305, heaviest body weight 468
Training style: typically hypertrophy focused with some power building thrown in.

Goal: unfortunately probably blew my skin out too much but I just want to look fucking sick

 

[Jakexjg73]

First weeks meal plan: (calories/fat/protein/carbs)
8:00 pm breakfast- Protein berry oatmeal-550/9/41/79
10 pm- protein shake with water- 120/1/24/3
12 am first meal at work-
Turkey rice bowl-708/28.6/59/50
3 am second meal at work- 708/28.6/59/50
5 am- full Protein shake- 428/9/44/41
6:30 am lift
10:30am - Eggs/toast - 452/12/44/34

Should total to
2966 calories
88 grams of fat
271 grams of protein
257 grams of carbs

 

[Jakexjg73]

First logged workout- 05/29 leg day
Back squats-
First sets of 135-225 all completed to warm up/no rest period
135- 8
185- 5
225- 5
275- 3
315- 3
335- 3
275- 8 ( RPE 8/ no reps left )
225- 12
225- 10
135 without tension relief- 18/ tension relief then last 2

Hack Squats-
Three plates each- 10
3 plates- 5
2 and a quarter double drop- 10/9/10



Seated calf raise, 1 second at bottom stretch 2 seconds at top
Single leg two plates- 10
Single leg two plates- 10
Both legs 5 plates, emphasis on negative- 10
Repeat- 10
Six plates repeated drop to 3- 6,8,9,7 and 3 partials

Prone hamstring curl-
150-12
180-8, 4 partials
180/130/90drop- 5/8/5

Quad extensions-
260- 12
260- 10
260/150/90- 10 2 partials, 8 4 partials, 5 partials until I couldn’t move the weight at all without using my knees and hip leverage

 

[Jakexjg73]

5/31 push day. This is supposed to be a pull day, but I fucked my split up by doing legs before pull, hamstrings are still pretty sore from leg day on the 29th, 30th was a rest day. I start pull day off with deadlifts, so sore hamstrings is no bueno. Audibled to a push day, even though I had just done a push day on Saturday the 28th. Bad decision, should have just done arms and removed biceps from my pull day tomorrow.

Bench press-
135-7
185-5
225-5
275-3(chest sore-ish?)
255-5
225 w/pause- 5

Seated dumbbell tricep press-
75-10
105-12
115-8
105/85drop- 8/6

Incline db press full ROM db touching pec-
80’s -12

At this point I can just tell my chest 100% isn’t ready for this workout so I’m swapping to just tri’s/shoulders hoping shoulders are rested enough

Seated DB shoulder press-
70’s- 5 (Yep, whole body just feels like shit lol)
80’s- 8
80’s- 10
60’s pause at bottom- 10/2 partials failure

Incline bench ezbar skullcrushers-
90-10
At this point I’m just getting frustrated with this entire workout.
90-9
90 drop to 25 lb dbs- 6/8



Side lat DB raises-
25’s-10
30’s-10
30’s drop to 20’s- 8/2 cheat then 7/3 cheat
20’s drop to 15’s- 12 then 7/could only muster 2 cheat reps

Cardio- treadmill 6 incline 3 mph/5 mins, 9 incline 3 mph/10 mins, 6 incline 2.7/15 mins. - Total 30 mins



Workout total:
2:06
2028 cal
139 bpm average

Stuck to the meal plan today with a slight deviation, the ground turkey turned out to be hard to force down, had to add a little Greek yogurt and El Paso taco sauce to get it down, probably closer to 3000 calories. A little disheartening there.

 

[Jakexjg73]

Warmup-

Barbell rows-
135-10
185-5
225-2

RDL
225-5
225-5

Deadlifts-
225-5
Working sets-
315-3
365- 5
405- 2 failed attempts
Some single leg prone hamstring curls to get my knees going
365- failed
315- 6
315- I promised myself I’d hit 10 here and we did.


(Last pull day hit 365 for 5, 385 for 2, then two sets of 315 for 10)

Going through a lot currently with an ex girlfriend and a baby that was supposed to be on the way, meal plant went out the window for the last 24 hours and sleep was dogshit so whatever. Just here for the mental health help today so not gonna get discouraged just happy to be here.

T-Bar landmine rows-
2 plates- 10
3 plates- 10
3 and a quarter drop set to 1 plate- 4/8/12/10

Standing alternating db curl-
40’s- 10
45’s- 5
35’s- 10

Dumbbell high rows pause and squeeze at top-
35’s- 12
40’s- 12
40’s drop to 25’s-11/10

Seated incline db curl-
25’s- 12
25’s- 10
25’s- 8

DB shrugs-
80’s- 10
105’s- 8
105’s drop to 75’s- 7.5/5

Behind back ezbar shrugs hold at top 2 sec Superset with close grip curl same bar
55-15/10
55- 13/9
55- 10/7

Reverse grip lat pull-down machine-
2 plates and a quarter each- 10
2 plates- 12
2 plates overhand-10
2 plates overhand drop to 1- 7/12



Gonna try the sauna for the first time ever