MonStar1023 CKD Journal

[MonStar1023]

I have decided to go all out for fat-loss finally. I was going to go for moderate fat-loss and maybe still try and build a little bit of muscle but now that I am completely flabby and soft and totally looking more like a football player than a bodybuilder I am going to go all out for fat-loss / cutting.

Welll see what happens I am going to be following a basic CKD and doing volume type training which has always worked great for me. Well see how things go...

 

[MonStar1023]

WEEK 1, DAY 1- Sunday, September 9, 2001

Today I weighed 224 lbs.... DAMN! Flabby and soft as fuck lacking a ton of definition. My waist was around 38" which is big as fucking hell. I am going to go for around 200 lbs. maybe and see how I look at that point. Need my BF% DOWN!!

Cardio.
20 minutes stationery bike postworkout.

Diet.
Total Calories: 2010 TOO LOW!!
Total (g) Protein: 46g TOO LOW!!
Total (g) Carbs: 17g
Total (g) Fat: 193g

Sleep.
7 hours sleep last night.. didnt sleep too well at all in my opinion. Need deep sleep to promote muscle maintenance.

Supplements.
Took a good multi-vitamin 2x today, Xenadrine 2x today, 30 minutes before training/cardio and first thing in the morning, 5g creatine postworkout.

Training. Chest.
low-incline dumbbell presses 85x8; 85x8; 85x8
flat med.-grip barbell presses 205x8; 205x8; 205x8
low-incline dumbbell flyes 60x8; 60x8; 60x8
crossbench dumbbell pullovers 60x12; 60x12; 60x12
dips (bodyweight) 22x20x18

Training Comments.
Training went really really well today. Chest got a GREAT pump along with a good overall workout in my opinion. Really hammered pecs HARD. Dumbbell presses were tough and really hit upper pecs all the way. Barbell presses involved a little too much tris but still hammered pecs. Flyes stretched out my pecs completely and so did pullovers. Pullovers hit my serratus hard and also hit my tris due to the static contraction. Dips really finished off pecs really well.

Training Length.
Workouit lasted around 30 minutes. Breif and INTENSE!

Water.
Took in an okay amount all day. Not enough though!!

 

[MonStar1023]

WEEK 1, DAY 2- Monday, September 10, 2001

Cardio.
20 minutes stationery bike postworkout.

Diet.
Total Calories: 2220 TOO LOW!
Total (g) Protein: 109g TOO LOW!
Total (g) Carbs: 16g
Total (g) Fat: 187g

Sleep.
6 hours sleep last night.. didnt sleep too well at all... REALLY need more sleep holy fucking shit. Felt like horseshit today.

Supplements.
Took a good multi-vitamin 2x today, ECA Stack 2x today, 30 minutes before training/cardio and first thing in the morning, 5g creatine postworkout.

Training. Back.
wide-grip front chins (bodyweight) 8x8x8x8x6x5
t-bar rows 175x8; 175x8; 175x8
wide-grip front pulldowns 120x12; 120x12; 120x12
seated v-bar cable rows 150x8; 150x8; 150x8

Training Comments.
Training went really badly today I think. Really felt tired due to a lack of sleep last night. Wide-grip chins definitely KILLED my back completely. Really was exausted all around. My serratus muscles were very sore from pullovers yesterday so that fucked me up. T-bar rows HAMMERED my rhomboids all the way. Pulldowns were okay too much rear delts though... seated cable rows hit my rhomboids hard also. Not an overall good workout.

Training Length.
Workouit lasted around 25 minutes. Breif and pretty shitty.

Water.
Took in an okay amount all day. Not enough.

 

[MonStar1023]

WEEK 1, DAY 3- Tuesday, September 11, 2001

Cardio.
30 minutes stationery bike in the evening.

Diet.
Total Calories: 2150
Total (g) Protein: 131g
Total (g) Carbs: 15g
Total (g) Fat: 170g

Sleep.
9 hours sleep last night.. slept really really well last night need to keep it up.

Supplements.
Took a good multi-vitamin 2x today, MD6 2x today, 30 minutes before cardio and first thing in the morning.

Training. Rest.

Training Comments.
N/A.

Training Length.
N/A.

Water.
Took in a good amount of water all day long. Need to keep it up.

 

[MonStar1023]

WEEK 1, DAY 4- Wednesday, September 12, 2001

Cardio.
20 minutes stationery bike postworkout.

Diet.
Total Calories: 2525
Total (g) Protein: 154g
Total (g) Carbs: 22g
Total (g) Fat: 175g

Sleep.
9 hours sleep last night.. slept really really well last night need to keep it up.

Supplements.
Took a good multi-vitamin 2x today, Xenadrine 2x today, 30 minutes before cardio and first thing in the morning, 5g creatine postworkout.

Training. Shoulders, Traps, & Calves.
standing push presses 135x8; 135x8; 135x8
seated dumbbell arnold presses 40x10; 40x9; 40x9
one-dumbbell side laterals 30x8; 30x8; 30x8
wide-grip upright rows 80x8; 80x8; 80x8
dumbbell shrugs 80x8; 80x8; 80x8
close-grip cable upright rows 80x8; 80x8; 80x8
seated v-bar rows (to neck) 60x12; 60x12; 60x11
strap neck developer 70x8; 70x8; 70x8
one-dumbbell calf raises 60x12; 60x12; 60x12; 60x10; 60x10; 60x10; 60x8; 60x8; 60x8

Training Comments.
Workout definitely went really really well today. Really had a lot of fun working out as usual but really pushed hard. Delts were hammered hard along with traps. Push presses and arnold presses hammered front and side delts all the way. Lateral hammered side-delts completely and so did wide-grip upright rows. Shurgs flamed my traps all the way really hit them hard. Cable upright rows hit traps really hard too really hit my middle traps too. V-bar cable rows hit my middle traps all the way. Neck developer KILLED my neck omg Im gonna feel this tomorrow. Calf raises were a good burn.

Training Length.
40 minutes pretty brief for the most part. Rest periods pretty short.

Water.
Took in a good amount all day long. Need to keep it up.

 

[MonStar1023]

Adding New Supplement-

I decided to add a new supplement to my supplement regimen. Its call phosphatidyl serine (PS) and its basically for lowering my cortisol levels. I will be taking 100 mg. of PS preworkout and before bed every night. We'll see how this helps my training and overall muscle gains. I am hoping that it will work well. If you have any suggestions please let me know. I am taking the GNC brand which is 500 mg. of a phosphatidyl serine complex. But its only 100 mg. of actual phosphatidyl serine.

I am also going to take around 1000 mg. or maybe even 1200-1500 mg. of alpha-lipoic acid on my carb-up day.

 

[MonStar1023]

WEEK 1, DAY 5- Thursday, September 13, 2001

Cardio.
20 minutes stationery bike postworkout.

Diet.
Total Calories: 2575
Total (g) Protein: 108g
Total (g) Carbs: 8g
Total (g) Fat: 219g

Sleep.
8 hours of sleep last night. Really slept well too.

Supplements.
Good multi-vitamin 2x today, ECA Stack 2x today, first thing in the morning and 30 minutes before training/cardio, also took 5g creatine postworkout, 100 mg. PS before bed and 30 minutes before training/cardio.

Training. Biceps, Triceps, Forearms.
standing barbell curls 90x8; 90x8; 90x8
lying ez-bar ext. 90x8; 90x8; 90x8
seated ez-bar overhead ext. 80x8; 80x8; 80x8
(supersetted with)
close-grip ez-bar preacher curls 80x8; 80x8; 80x8
hammer concentration curls 30x10; 30x10; 30x10
(supersetted with)
incline crossbody one-dumbbell ext. 30x8; 30x8; 30x8
standing v-bar pressdowns 60x12; 60x12; 60x12
(supersetted with)
standing cable curls 60x12; 60x12; 60x12
seated barbell wrist curls 100x15; 100x15; 100x15
reverse wrist roller ext. 25x5; 25x4; 25x3
dumbbell twists 30x12; 30x12; 30x12

Training Comments.
Workout definitely went really really well today. Started off with barbell curls and really hammered my bis all the way. Good pump to start out with. Next was lying ext. and hit my tris very hard. Then moved onto supersets. First superset, overhead ext. and preachers, really flamed my arms all the way. Both HURT bad. Next superset was hammers and incline ext. which hit arms hard as well. Nailed my brachialis all the way. Finished off my arms with pressdowns and cable curls. Great way to finish off my arms. Forearms were HAMMERED!! Damn what a great burn. Wrist curls murdered my inner forearms.. wrist roller completely destroyed my outer forearms.. GREAT BURN. Twists were good as well.

Training Length.
Workout today lasted around 50 minutes. A little bit longer then usual but oh well. Good intensity throughout.

Water.
Took in a good amount all day long today.

 

[KillerLoop]

It looks like you're overtraining mate. Are you on any gear?? If not then use the standard CKD split. Without carbs your muscles won't be able to take the brutal pounding you give them in the off season.

 

[MonStar1023]

I think Im alright bro. I have done diets similar with a high-volume training approach and its always worked for me. As long as I am keeping my intensity 100% and my sleep and supplements etc. right on I think Ill be aight. Thanks for the reply though bro.. if I have signs of overtraining ill definitely cut back on the volume.

 

[MonStar1023]

Adding/Changing Supplements-

I have decided to change my supplement regimen in the following way.. my fat-burners will stay the same. My multi-vitamins and 5g creatine postworkout will stay the same. However [bphosphatidyl serine (PS)[/b] will be dropped. Its too expensive and not worth it in my opinion.

I have decided to add a couple supplements to my carb-up day. My supplements on my carb-up day are as follows..
4 scoops Cell-Tech
10g creatine monohydrate
1500 mg. alpha-lipoic acid
15g l-arginine
100 mg. of vanadyl sulfate
I definitely think that I am going to acheive unbelievable glycogen replenishment tomorrow on my carb-up day! Each supplement listed is great for carbing up supposedly.