Journey of a Templar: Fitness the never ending Journey - ABCbodybuilding

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  #1  
Old 03-22-2014, 02:29 AM
JT67 JT67 is offline
JT67 is hitting the books as hard as the weights
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Join Date: Mar 2014
Location: Upstate New York
Posts: 33
Default Journey of a Templar: Fitness the never ending Journey

alright guys so lets try this again, I made a thread before but seems to have gotten deleted and with the technical problems of the site I couldnt post for a while. So anyways im 21 and a graduate phyical therapy student, I follow IIFYM and also track fiber and recognize the importance of nutritent timing (like protein and put carbs around and after workouts), I was 250lbs 32% bf in high school and at the end of freshman year of college I was 160 lb 3-4%bf and decided then that I was too small and set the goal of being 200 lbs and 6-8% bf now I am 189 between 7-9% bodyfat, I also vlog about my journey on youtube (to be posted later)

Goals: (end date June 2016)
200 lb bodyweight
6-8% BF
500 lb deadlift
300 lb bench press, barbell row, pull up
400 lb squat
200 lb OHP
Improve metabolic flexibility
compete in a powerlifting meet and or bodybuilding show*
Improve my back and posterior chain mass

Program: Wendler/PHAT hybrid
Heavy upper
Heavy Lower (switch squat and deadlift every other week)
Heavy abs + HIIT
Speed Rows and Hypertrophy Back and Shoulder
Speed sqaut or deadlift hypertrophy legs
Speed Bench, chest and arms hypertrophy
Lighter abs + HIIT

Macros:
I use cyclical bulking, IIFYM, and time most of my carbs the meal before and meals after workouts and have a higher fat low carb breakfast to help nutrient programming, I usually have 5 meals with 21-50 g of protein check out myfitnesspal username templarfitness
Bulking
Workout days: 220 Protein, 95 Fat, 355 Carbs
Off days: 220 Protein, 95 Fat, 275 Carbs
Cutting: 240 Protein, 200 carbs, 83 fat

I will start logging on monday March 24, 2014, Ill include links to my vlogs and you can always checkout myfitnesspal and stuff like that as well, please feel free to leave me feedback and advice, I choose ABC because of the educated people who are here and would love to hear from people who have more experience than me!

Last edited by JT67; 03-25-2014 at 08:43 PM.
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  #2  
Old 03-23-2014, 07:09 PM
rickck48's Avatar
rickck48 rickck48 is offline
rickck48 is tryin harder!
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Join Date: Mar 2004
Location: Alabama
Posts: 950
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Hey JT are you indeed a Templar? I also want to complement you on your journey and knowledge so far.
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rickck48-Life is one final lift to Perfection!
John 15:5 I am the vine, ye are the branches; He that abideth in me, and I in him, the same bringeth forth much fruit; for with out me ye can do nothing.

Goal: NOT there Yet, But haven't quit either!

RANGERS LEAD THE WAY!
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  #3  
Old 03-23-2014, 08:41 PM
JT67 JT67 is offline
JT67 is hitting the books as hard as the weights
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Join Date: Mar 2014
Location: Upstate New York
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Quote:
Originally Posted by rickck48 View Post
Hey JT are you indeed a Templar? I also want to complement you on your journey and knowledge so far.
Thank you. Yeah my last name is Templar.
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  #4  
Old 03-24-2014, 04:51 PM
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rickck48 rickck48 is offline
rickck48 is tryin harder!
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Join Date: Mar 2004
Location: Alabama
Posts: 950
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Thank you. The name caught my eye quickly. Here is praying for your best in your journey.
__________________
rickck48-Life is one final lift to Perfection!
John 15:5 I am the vine, ye are the branches; He that abideth in me, and I in him, the same bringeth forth much fruit; for with out me ye can do nothing.

Goal: NOT there Yet, But haven't quit either!

RANGERS LEAD THE WAY!
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  #5  
Old 03-25-2014, 01:12 AM
JT67 JT67 is offline
JT67 is hitting the books as hard as the weights
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Join Date: Mar 2014
Location: Upstate New York
Posts: 33
Default 3/24/2014 update

Today was my first day back to school from spring break, just got done with my workout and am sipping on my post workout right now

Macros for the day
2467 calories, 191 carbs, 83 fat, 239 protein
go check out myfitnesspal username templarfitness if you want to see what I actually ate

Supplements of the day
Green tea extract 400 mg X 4
ALA 200 mg X3
Multivitamin X1
D3 5000 IU X 1
Fish oil caps X 6
Pre-JYM 1 scoop
Post-JYM 1 serving active matrix and dextrose
1.5 scoops of Dymatize elite xt

Today's workout
upper body power
Defrancos upper body warm up
Barbell row 3X3 170,180,190,190,190
Pull ups 9/BW 8/BW
Rack Chins 7/30 7/30
Bench press 3X3 170, 180, 200
Sling shot Bench 2X3 225
Decline Bench press 2X8 165
Dumbbell Shoulder press 3X3 60, 65, 70
Upright row 2X8 80
ez bar curl 3X10 80
Tricep pressdown 3X6 75
Face Pull 3X9 62
Rotator cuff conditioning, serratus punches, Lying handcuffs, mini band face pull ext rotation, band pull apart, Defrancos warm up

Progress pictures
You can google JT67 and on bodyspace I have posted my progress pictures to my gallery
http://bodyspace.bodybuilding.com/ph...hotos/35503252

as well as I posted a short vlog on my youtube ( https://www.youtube.com/watch?v=b6zC6kW9VP4 ) leave me some feedback let me know what you guys think!!!!

Last edited by JT67; 03-25-2014 at 02:55 AM.
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  #6  
Old 03-25-2014, 03:49 PM
JT67 JT67 is offline
JT67 is hitting the books as hard as the weights
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Join Date: Mar 2014
Location: Upstate New York
Posts: 33
Default Heavy Legs on a caloric deficit

Hey all, todays a good day so far, studying for an exam tomorrow but just got done crushing it in the gym with almost no carbs in my system yet.

Workout
Heavy legs (Deadlift week)
Limber 11 warm up
Deficit deadlifts 5X3, 250, 265, 280, 280, 280
Leg Press 2X6 520
Leg extension 2X8 210
Stiff leg deadlift 3X8 245
Lying leg curl 2X6 130
Calf raise drop set rest pause 24/180, 17/260, 11/350 (3 rest pauses) Drop set 12/260 (3 rest pauses), drop set 11/180 (3 rest pauses)
Front calf raises 3X7 235

Supplements
Green tea extract 400 mg X 4
ALA 200 mg X3
Multivitamin X1
D3 5000 IU X 1
Fish oil caps X 6
Pre-JYM 1 scoop
Post-JYM 1 serving active matrix and dextrose
1 scoop of Dymatize elite xt

Macros
Targets for the day are 2467 calories, 190 carbs, 83 fat, 240 protein
What I have had so far 450 calories, 10 g carbs, 27 fat, 38 protein
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  #7  
Old 03-25-2014, 07:41 PM
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rickck48 rickck48 is offline
rickck48 is tryin harder!
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Join Date: Mar 2004
Location: Alabama
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I went and viewed your pics, it was kind of hard because they were sideways. I did however, get to see as best I could you have worked hard and done great. The abs are excellent, do you plan to add any muscle bigger to your back? I would say though you are in contest shape now. Congrats.
__________________
rickck48-Life is one final lift to Perfection!
John 15:5 I am the vine, ye are the branches; He that abideth in me, and I in him, the same bringeth forth much fruit; for with out me ye can do nothing.

Goal: NOT there Yet, But haven't quit either!

RANGERS LEAD THE WAY!
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  #8  
Old 03-25-2014, 08:04 PM
JT67 JT67 is offline
JT67 is hitting the books as hard as the weights
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Join Date: Mar 2014
Location: Upstate New York
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Quote:
Originally Posted by rickck48 View Post
I went and viewed your pics, it was kind of hard because they were sideways. I did however, get to see as best I could you have worked hard and done great. The abs are excellent, do you plan to add any muscle bigger to your back? I would say though you are in contest shape now. Congrats.
Yeah I am always trying to bring up my back, thats one of my main focuses and should probably put it in my goals, its just harder to objectively measure it, any specific muscle groups you see that needed more improvement? I turned the pictures so they are not sideways

Last edited by JT67; 03-25-2014 at 08:42 PM.
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  #9  
Old 03-26-2014, 07:44 PM
JT67 JT67 is offline
JT67 is hitting the books as hard as the weights
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Join Date: Mar 2014
Location: Upstate New York
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well thanks to a poor performance on my written test today I had an awesome cardioacceleration heavy ab day, good thing I knocked the two practicals in that class out of the park... oh well life goes on still have time in the semester to pad my gpa

workout
Hanging leg raises 3X12 20 cardioacceleration 60 second Jump rope
Machine Crunch 3X9 130 cardioacceleration 60 second burpees
Cable crunch 3X8 192 cardioacceleration 60 second dumbbell swing
Cable side bend 2X15 77
Back hyper machine 2X13 140 cardioacceleration 60 seconds bike 120 rpm

supplements
Green tea extract 400 mg X 4
ALA 200 mg X3
Multivitamin X1
D3 5000 IU X 1
Fish oil caps X 6
Pre workout: 2 g Beta alanine, 6 g Citrulline, 3 g Creatine, 240 mg caffeine, 5 g BCAA
Post workout: 18 ounces gatorade 2 g Beta alanine, 3 g Creatine, 240 mg caffeine, 5 g BCAA
2 scoop of Dymatize elite xt

Macros
Targets for the day are 2467 calories, 190 carbs, 83 fat, 240 protein
check out my fitnesspal templarfitness for full day

posting later on my youtube Mondays workout will add link when its up

https://www.youtube.com/watch?v=CKqd...ature=youtu.be

Last edited by JT67; 03-26-2014 at 08:55 PM.
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  #10  
Old 03-28-2014, 12:31 AM
JT67 JT67 is offline
JT67 is hitting the books as hard as the weights
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Join Date: Mar 2014
Location: Upstate New York
Posts: 33
Default Back and Shoulder Hypertrophy day

hey all tried some new stuff today to try to get my back and shoulders to grow a bit more, my back especially needs to be brought up but I cant seem to find the right combination of exercises to make significant gains in my lats so I am tweaking my back workout, feel free to offer any advice

Workout
Upper body warm up
Speed Barbell row 2X3 115, 2X3 125, 4X3 135
Behind the neck pulldown 3X8 140
Cable row 3X12 120
Pulldown extended set 3X15 75
Shrugs 3X11 205
Machine lateral raise 3X15 65
Dumbbell shoulder press 3X12 45
Giant set (3 sets)
Band lateral raise 13 reps
Behind the neck shoulder press 14X45
Hex bar row 14X95
Incline bench rear delt raises 21/8 16/10 11/12 6/15
Rotator and scapular conditioning
cool down

Macros
Calories 2453
Protein 243
Carbs 188
Fat 81

Supplements
Green tea extract 400 mg X 4
ALA 200 mg X3
Multivitamin X1
D3 5000 IU X 1
Fish oil caps X 6
Pre-JYM 1 scoop
Post-JYM 1 serving active matrix and dextrose
1 scoop of Protogen

also thought id add this in here I seem to be good at getting hated on today first people ask me why I need to life so heavy refering to powerlifting then I tried to suggest that nutrient timing and distribution can be beneficial on a IIFYM group, oh man all heck broke lose lol

Last edited by JT67; 03-28-2014 at 01:14 AM.
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