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from Starkville, MS

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    • Buff Buddies - Week 11: Progress so far

      3 years ago


      I'm back again for another journal post.

      While this past Friday saw me ending the program I was on, I'm now working on just doing regular workouts until I decide on the next plan to embark on. As I mentioned before, I'll probably begin the IIFYM diet program, hopefully I'll find a good cutting program to show the results of my bulk.

      As I bring up the bulk I was doing, I wanted to talk about the progress that I made. Overall, I felt that the bulk was extremely effective for my first real time bulking. While I didn't go all out on the diet as I was supposed to (I should've been eating around 3,000-3,500 calories per day), I kept a good diet anywhere from 2,000-2,700 per day, and was pretty good on my meals.

      When I started Buff Buddies, I was on my 2nd week of the bulking program. I started out the bulk at 193.2 pounds, before dropping down to 186 pounds between weeks 3 and 4. I'm not sure how so much weight cut, but it was the opposite of what I needed. I cut back on my cardio and ate a little more to get back to my starting weight of 193 by the holidays, and worked up to my current weight at 196.8 pounds (I've been steady at this weight since last Wednesday).

      While adding weight sounds bad, it's not in this case. I managed to drop a good percentage of body fat on my bulk, dropping from 20.1% on week 2 of the program to 18.4% at the end of week 11 of the program. That's a drop of 1.7% body fat on a bulk, which is great! I also managed to increase my BMI from 30.2 to 30.69 which isn't too great, but that's to come with putting on weight.

      I can definitely tell that I am considerably stronger after the 12 weeks, and I've put on some nice size. I'm hoping now to cut some more body fat and get down to see the results of my bulk.

    • Buff Buddies - Week 10: Unilateral Training & IIFYM

      3 years ago


      Hello there Buff Buddies!

      I'm back for another journal about my workout progress. As I've mentioned before, I'm on Kris Gethin's Muscle Building Trainer, and this is my last week of the program. I'm both sad and happy about ending this program, which I'll get into below.

      This week on the program sees me doing some unilateral training, which in and of itself isn't too bad, but in the context of Kris' programs, it can be horrible. Unilateral training sees you working limbs independently of one another, such as leg press one leg at a time versus both at once. Or should pressing with one arm at a time instead of both. Combine that type of exercise with supersets and the sheer volume that Kris includes in his programs and you have an extremely long, extremely difficult workout to complete.

      I've never had too much of a problem with doing unilateral training, but I believe that this will be the last time that I do it in this manner. My body hurts from it, and not in a good way. I also believe I may have hurt my shoulder doing my workout today, so next week will be without a shoulder workout in order to give it time to proactively heal.

      On the other side of this training, the last 4 weeks will hopefully be the start of me using IIFYM (If It Meets Your Macros). I'm going to link to a website that covers this type of eating, but the general gist of it is to find out the nutrient levels your body needs for either a cut, maintain, or bulk cycle, and make sure you hit those numbers.

      This general follows the basic macros: carbs, protein, and fat. You want to hit your protein and fat goals first, with all remaining needing to be carbs. It doesn't matter what you eat, just make sure you hit your macros. Of course you don't want to eat donuts and candy constantly, but if you need some extra fat to finish the day and the only thing you have at home to meet that fat goal is ice cream? Get the number of scoops you need to hit your goal.

      I hope everyone is having a great time and is still at it!

    • Buff Buddies - End of Week 9

      3 years ago


      Hello Buff Buddies!

      It's been a while since I've done an in depth journal about working out, but this has been a crazy past few weeks for me. Started back to work on Monday after 2 weeks off for the holidays, and this week also saw me hitting some of the hardest workouts I've done so far.

      While I put on a few pounds from the break, I managed to get back to my starting weight this week. I've hovered on that weight, but as of the 5th I am down 1.8% body fat. It feels good to know I'm the same weight as I started this, but almost 2 full percent less body fat!


      As of right now, I'm just finishing up the second to last week of Kris Gethin's trainer which is linked in many of my other journals. This week's workout were extremely high volume and every single one was comprised of giant sets. If you don't know what those are, you take a superset and add one more set to it. You do all three exercises without resting until you finish each for their respective set. Rest, repeat, until all sets are done.

      An example of today for Shoulders, Calves, and Abs saw me doing:

      - Barbell Upright Rows (5 sets in 30, 25, 20, 15, 10 reps)

      - Standing Barbell Military Press (5 sets in 30, 25, 20, 15, 10 reps)

      - Alternating Deltoid Raises (5 sets in 30, 25, 20, 15, 10 reps)

      You complete all of these by doing the 30 set of rows, immediately start the military press, and upon finishing that, do the raises. Then you can rest for a few minutes before starting the sets of 25.

      Following all 5 of those giant sets, I had to repeat the order in reverse. Delt raises, Military press, and Upright rows going in the ascending order from 10, 15, 20, 25, and 30. It was absolutely hell, but I made it through.

      After that, I had to hit calves and abs in a superset fashion, doing 6 sets of each right after one another. But on this variation, no rest between the supersets.

      I hope everyone else has had a great week and is meeting their goals!

    • Buff Buddies - Week 9: Catching Up!

      3 years ago


      Happy New Year Buff Buddies!!

      I hope that everyone's holidays and new year went well! Mine was well, with plenty of traveling. It's been a long while since I've posted a journal, as I did some traveling and plenty of family time, but I'm back at it now. The gym has been closed for 2 weeks, but I managed to get in a different gym with someone the week of Christmas, but this last week I've been out of commission.

      The gym finally opened back up tonight and I was in there within the hour of doors opening. It was a great workout, and I'm ready to hit it again in the morning. I'll be doing more detailed journals later this week, but for now I must prepare for my next workout.

      See ya later everyone!

    • 3 years ago

    • Buff Buddies - Week 7: DTP Intensifies

      3 years ago


      Hello everyone!

      I'm back with another Buff Buddies journal. I hope that everyone else is having a great time still, and hope those goals are being met! If you're still kicking butt and tuning in, keep it going!

      This week's workout see Kris Gethin's DTP getting even harder. On this week of his muscle building program, we're doing DTP XXL, which sees the previous DTP style workouts including supersets. Instead of doing one exercise on a down set of 30, 25, 20, 15, 10 and then doing an up of 10, 15, 20, 25, 30 (with rest = to reps), we're doing a superset of 2 exercises at 30-10 (5 sets) with no rest between them. The same goes for the sets going back up.

      One of the big differences on this week focuses on the rest on the way back up in the DTP. In the past week of DTP (2nd week of it), we focuses on a rest = reps mentality. On the down set we'd rest as needed, on the up set, we would do 10 reps, rest 10 seconds, do 15 reps, rest 15, etc back to 30 reps. This week we're doing a set rest on both the up and down of:
      30 reps: 45 seconds
      25 reps: 60 seconds
      20 reps: 75 seconds
      15 reps: 90 seconds
      10 reps: 115 seconds

      So far this week has been extra challenging due to the supersets, which required a big amount of cardio. However, my body is hurting a lot less than last week.

      I also hit a new best on the run, but it was in a different setting. Our track at the gym is exactly 2 laps for 1/4 mile. I decided to mix up my cardio last night (Tuesday) and did 2 laps as fast as possible. Stopped to do a set of pullups. Repeated this until I had done 8 laps (1 mile). I had a timer running and stopped it every time I completed the 2 laps, then started as soon as I started running again. While this is slightly off from a constant run, I managed to clock in 9:32 as apposed to the 9:51 mile time from last week.

      I hope everyone else is having a great time!

      Good luck!

    • Buff Buddies - Week 6: Almost Done!

      3 years ago


      Hello there BBs!

      So this week is once again a DTP week, which means some super extreme workouts every day of the work week. (Monday-Friday, active rest days on Saturday and Sunday). So far this week I've completed Back, Legs, Chest, and Shoulders.

      And let me tell you, my body is absolutely wrecked at this point in the week. Tomorrow is my last workout day of the week, and I need it badly. One of the great things about using the DTP system is how effective it really is, but the downside is the amount of energy it requires, as well as how sore you constantly are.

      I posted an example of a DTP workout a few journals back, but I wanted to share two of my workouts from this week so you can see just how grueling they are. Every rep that I do may not be pretty, and I don't always do a full ROM (range of motion) or lift the heaviest weight, but one of my personal goals is to make sure I'm doing every rep. No matter how bad it is, or how tired I am.

      Here are both the leg day and shoulder day from this week:

      Legs - Day 51 of Kris Gethin's 12 Week Muscle Building Trainer (Tuesday)

      - Wide Stance Barbell Squats: 5 sets of 25, 20, 15, 10, 5
      - Narrow Stance Squats: 5 sets of 5, 10, 15, 20, 25 (these are done resting equal to your reps)

      - Superset:

      -- Hack Squat: 5 sets of 30, 25, 20, 15, 10

      -- Stiff Legged Deadlift: 5 sets of 30, 25, 20, 15, 10

      - Hack Squat: 6 sets of 5, 10, 15, 20, 25, 30 (rest = to reps)

      - Stiff Legged Deadlift: 6 sets of 5, 10, 15, 20, 25, 30 (rest = to reps)

      - Walking Dumbbell Lunges: 3 sets of 20 per leg

      It is now 3 days later, and my legs still hurt when I go to stand up or sit down. Needless to say, those squats absolutely killed me. Another disclaimer, on this workout, I used a box to perform box squats, still in the wide and narrow stances, since I have bad knees. It's very effective, and ultimately reduces the stress placed when doing squats.

      Shoulders - Day 53 of Kris Gethin's 12 Week Muscle Building Trainer (Today)

      - Superset:

      -- Dumbbell Shoulder Press: 6 sets of 30, 25, 20, 15, 10, 5

      -- Upright Cable Rows: 6 sets of 30, 25, 20, 15, 10, 5

      - Seated Machine Press: 6 sets of 5, 10, 15, 20, 25, 30 (rest = to reps)

      - Front Cable Raises: 6 sets of 5, 10, 15, 20, 25, 30 (rest = to reps)

      - Superset:

      -- Side Lateral Raise: 6 sets of 30, 25, 20, 15, 10, 5

      -- Bent Rear Delt Flyes: 6 sets of 30, 25, 20, 15, 10, 5

      - Side Lateral Raises: 3 sets of 10, 20, 30 (rest = to reps)

      - Bent Rear Delt Flyes: 3 sets of 10, 20, 30 (rest = to reps)

      A disclaimer for this workout, I changed some things to fit my gym and machine accessibility. Our gym doesn't have a good machine for rear cable delt flyes, so I substituted with dumbbells. Also, the workout called for 6 sets of front cable raises; however, after the set of 15, I couldn't lift the lowest weight on the machine anymore, so I switched to dumbbells to finish the reps.

      I also wanted to make sure and post in here that I've officially passed one of my goals so far! Last week I managed to squeak out a 10:29 mile, with 11:03 being my benchmark for this program. I wanted to shave 60-90 seconds from that time by the end, but on Monday evening I managed to hit a mile in 9:51!!! That's a full 72 seconds off my mile time, and I can only go up from there. Maybe I can even exceed my goal and get 120 seconds off my mile time.

      I hope everyone else's week is going equally well. Keep up the good work!

    • Buff Buddies - End of Week 5

      3 years ago


      Hello Buff Buddies!

      Yesterday saw the end of this week's workouts, so I survived my first week of the DTP system. The last few weeks of the training program that I'm on will involve me going through Kris Gethin's DTP system. I described it in depth in my previous journal, so give that a look if you want to learn about it. Today and tomorrow are "active rest" days, so doing at least 15-30 minutes of cardio.

      This week was definitely a struggle, as it was a 6 day workout week. I finished it being more sore than I've ever been from working out, but that's what's to be expected with this program. Monday was legs/calves, Tuesday was chest/biceps, Wednesday was back/abs, Thursday was shoulders, and Friday was triceps/calves. It was grueling, and I'm still sore all over, but I managed to complete every rep of every workout.

      Today saw me hitting cardio, and getting close to achieving one of my goals. I set out to shave off a full 60-90 seconds from my 1 mile time. On week 1 I clocked in at 11:03, and today I hit 10:29. That's a full 30 seconds off, on only the 5th week.

      I hope everyone else is making great progress as well, and working hard to meet their goals. Good luck!

    • Week 4 - Journal Links

      in Forums > Week 4 - Journal Links | Follow this topic


      Here is the weekly thread for journals! Make sure to share them with everyone!

      6 replies

    • Buff Buddies - Week 5: DTP is the devil

      3 years ago


      Hello there fellow Buff Buddies! I hope that some of you are still following the programs you've set up and are still posting journals/reading other posts.

      This week sees me getting into week 7 of Kris Gethin's 12 Week Muscle Building trainer and hitting his DTP workouts. Let me preface the rest of this post by saying that DTP workouts are the absolute devil, and deserve to be relegated to worst place in the farthest reaches of existence.


      The above image is an example of how DTP (dramatic transformation principle) works. This is a workout style created by Kris himself, and is designed to FORCE your body to grow by shocking it. A normal DTP set sees you doing a super set (doing two exercises back to back with no rest) of two exercises with a reverse pyramid of reps.

      For example, the image shows that you would superset leg press and calf press. So you would load up the weight, and hit 50 reps on leg press, as soon as you stop begin the 40 reps on calf press. Ideally you'll use the same weight so that you don't have to waste time switching them out. You'll rest the appropriate amount of time suggested and begin the next set of 40/30, 30/20, etc. However, this week's program has us hitting the DTP Extreme version.

      There isn't an image to show it, but an example of DTP Extreme can be seen here. This was my workout today and it was painful. In this variation, you hit a reverse pyramid on all workouts, going 30, 25, 20, 15, 10, 5, 5, 10, 15, 20, 25, 30. On sets 1-6 (30 to 5), you do it as normal, taking as much time to rest as needed. But on the ascension (5 to 30), you use the weight that you used on your set of 20 descending, and you rest equal to your reps.

      Example: On leg press, I did 180lbs for 20 reps descending, so I put that same amount on for the ascension. Do 5 reps, rest 5 seconds. 10 reps, rest 10 seconds. 15 reps, rest 15 seconds. 20 reps, rest 20 seconds. 25 reps, rest 25 seconds. 30 reps. Done. For some quick math, one exercise is comprised of 210 reps, 105 at your own pace, the second set of 105 in less than 5 minutes (depending on how long you take to rep them out + the 1 minute and 15 seconds you're allowed to rest).

      Needless to say, after the 12 sets of leg press, 12 sets of both leg extensions and hamstring curls, and 12 sets of seated calf raise with DTP implemented, I had trouble walking out of the gym. But this workout was amazing, and I'm proud of myself for hitting as hard as I could and leaving nothing on the gym floor.

      Also, weighed myself this morning and I'm back up 2 pounds from last week (had gone from 193 to 188, back to 191 today). This is to be expected after my Thanksgiving splurge.

      Hope everyone's week starts off well!

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