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Monday September 25th

Chest Day:

Incline DB Press - 5x8 65lbs
Flat DB Press - 5x8 65lbs
Peck Deck - 4x8 90lbs
Push Ups to Failure - 45
Crunches - 4x25
Leg Raises - 4x25

Cardio for 40 mins

Reps were dropped from 10 to 8 this week. Felt really good on the chest today and easily bumped the weight on incline DB's up 10 lbs from last week. Flat's were only bumped 5 mainly because my chest gets worn out after doing all the inclines presses.

I also replaced the vups with regular crunches as I really don't like this exercise and don't feel its worth my time squirming around on the floor for. I will be looking for a better ab exercise that targets the same region for next week.

This workout is starting to look a whole lot funner.

Going to catch up a little on my journal here....

Tuesday - Legs:
Squats (A2G) 5x8 205lbs
Straight Leg Dead Lifts - 5x80 135lbs
Leg Curl (lying) - 4x8 50lbs
Stationary Barbell Lunges - 5x10 95lbs
Leg Extensions - 4x8 90lbs
Standing Calfs Raises (smith machine on calf block) - 4x12 220lbs
Seated Calf Raises - 4x12 130lbs

Skipped Cardio

Wednesday - Back:
High Rows (hammer machine) - 5x8 90lbs a side
Low Rows - 5x8 120lbs
Wide Grip Pulldowns - 5x8 130lbs
DB Pullover - 5x8 50lbs
Barbell Shrugs - 5x8 205lbs
Hyperextensions - 3x10 + 45lb plate

Cardio for 45 Mins on Incline Tread

Friday's Training:
DB Curl 5x8 30 lbs
DB Preacher Curls 5x8 25 lbs
Concentration Curls 3x8 25 lbs
Close Grip Press 5x8 165 lbs
VBar Press Downs 5x8 80 lbs
Single Arm Overhead Ext 3x8 20 lbs
Toe Touches 4x25
Knee Ups 4x25

Cardio for 45 Mins on Incline Tread

Saturday's Training:
Dumbbell Military Press (NO BACK SUPPORT) - 5 x 8 45 lbs
Seated Front Dumbbell Raises (NO BACK SUPPORT) - 5 x 8 20 lbs
Standing Side Lateral Raises - 5 x 8 20 lbs
Rear Deltoid Machine - 5 x 8 130 lbs
Standing Calf Raises - 4 x 12 220 lbs (smith)
Seated Calf Raises - 4 x 12 130 lbs

Cardio for 45 Mins on Incline Tread

Not alot else is new, but I am starting to really enjoy the program now that the reps are coming back down.

Weight as of this morning was 209.4, down another pound from last week so things seems to progressing nicely.

Shit, I can see why you skipped cardio!

Training recap for the week of October 2nd:

Monday - Chest:
Incline DB Press - 5x6 70lbs
Flat DB Press - 5x6 70lbs
Peck Deck - 4x6 120lbs
Push Ups to Failure - 38
Crunches - 4x25
Leg Raises - 4x25

Cardio for 45 mins


Tuesday - Legs:
Squats (A2G) 5x6 215lbs
Straight Leg Dead Lifts - 5x6 145lbs
Leg Curl (lying) - 4x8 60lbs
Stationary Barbell Lunges - 5x6 105lbs
Leg Extensions - 4x8 100lbs
Standing Calfs Raises (smith machine on calf block) - 4x12 230lbs
Seated Calf Raises - 4x12 135lbs

Skipped Cardio

Wednesday - Back:
High Rows (hammer machine) - 5x6 110lbs a side
Low Rows - 5x6 140lbs
Wide Grip Pulldowns - 5x6 150lbs
DB Pullover - 5x6 55lbs
Barbell Shrugs - 5x6 225lbs
Hyperextensions - 3x10 + 45lb plate

Cardio for 45 Mins

Friday's Training:
DB Curl 5x6 35 lbs
DB Preacher Curls 5x6 30 lbs
Concentration Curls 3x8 30 lbs
Close Grip Press 5x6 185 lbs
VBar Press Downs 5x6 90 lbs
Single Arm Overhead Ext 3x8 20 lbs
Toe Touches 4x25
Knee Ups 4x25

Cardio for 45 Mins

Saturday's Training:
Dumbbell Military Press (NO BACK SUPPORT) - 5 x 6 50 lbs
Seated Front Dumbbell Raises (NO BACK SUPPORT) - 5 x 6 25 lbs
Standing Side Lateral Raises - 5 x 6 25 lbs
Rear Deltoid Machine - 5 x 6 140 lbs
Standing Calf Raises - 4 x 12 230 lbs (smith)
Seated Calf Raises - 4 x 12 135 lbs

Cardio for 25 Mins (got bored )

Ahh 6 rep sets, finally familiar territory. Everything this week felt really good as these are the type of sets/reps I am use to working with. I bumped alot of the exercises on the back day more this week than I have before as I was feeling pretty strong. I did keep in mind however that next week I have to bump the weights again and go back up to 8 reps, so I didn't want to have weight so high that I would fail next week.

I also took it a little easier on cardio this week as I was feeling a burnt out when it came to the treadmill.

Weight as of this morning was 208.2 lbs, down another pound. Still haven't cheated and don't plan to until Thanksgiving week when I am taking some vacation time. Since that is around 6 weeks away I should be pretty close to the end of this program anyhow and at that point will decide if I want to take the cut a little longer.

So like a pound a week? That's awesome. Really perfect, imo.

Yep, I am pretty happy with the progress so far and the rate at which I am losing makes me believe I am conserving as much muscle as I can. I was worried for a while between weeks 2-5 when I wasn't seeing much scale movement but things seem to have worked themselves out.

Training recap for the week of October 8nd:

Monday - Chest:
Incline DB Press - 5x8 75lbs
Flat DB Press - 5x8 75lbs
Peck Deck - 4x8 (Machine was broken, did DB Flys with 55 lbs instead)
Push Ups to Failure - 45
Crunches - 4x25
Leg Raises - 4x25

Cardio for 45 mins


Tuesday - Legs:
Squats (A2G) 5x8 225lbs
Straight Leg Dead Lifts - 5x8 155lbs
Leg Curl (lying) - 4x8 65lbs
Stationary Barbell Lunges - 5x8 105lbs
Leg Extensions - 4x8 110lbs
Standing Calfs Raises (smith machine on calf block) - 4x12 240lbs
Seated Calf Raises - 4x12 140lbs



Wednesday - Back:
High Rows (hammer machine) - 5x8 110lbs a side
Low Rows - 5x8 140lbs
Wide Grip Pulldowns - 5x8 140lbs
DB Pullover - 5x8 60lbs
Barbell Shrugs - 5x8 225lbs
Hyperextensions - 3x10 + 45lb plate

Cardio for 45 Mins

Friday's Training:
DB Curl 5x8 40 lbs
DB Preacher Curls 5x8 30 lbs
Concentration Curls 3x8 30 lbs
Close Grip Press 5x8 185 lbs
VBar Press Downs 5x8 90 lbs
Single Arm Overhead Ext 3x8 20 lbs
Toe Touches 4x25
Knee Ups 4x25

Cardio for 45 Mins

Saturday's Training:
Dumbbell Military Press (NO BACK SUPPORT) - 5 x 8 50 lbs
Seated Front Dumbbell Raises (NO BACK SUPPORT) - 5 x 8 25 lbs
Standing Side Lateral Raises - 5 x 8 25 lbs
Rear Deltoid Machine - 5 x 8 140 lbs
Standing Calf Raises - 4 x 12 240 lbs (smith)
Seated Calf Raises - 4 x 12 140 lbs

Cardio for 45 Mins

This week I was supposed to both increase the reps/sets to 6 sets of 8 reps while at the same time bumping the weight. However I soon realized that on alot of these exercises (especially the dumbbell ones) it was going to be either one or the other. For most of the exercises I tried to increase the weight and up'd the reps to 8 for 5 sets instead of 6.

No weightloss this week that I can mention but my carb day did fall on Saturday so my weight was up a little this morning.

I am also upping my sesamin dosage to 5 caps for a week to see what happens. I ordered a refill and for some reason they sent me two for the price of one, so I figure I might as well see what happens.
Next week we go into the 4-6 rep range.... yay baby!

Recap for week of October 15th

Monday - Chest:
Incline Barbell Press - 5x4 185lbs
Flat Barbell Press - 5x4 235lbs
DB Fly - 5x4 60lbs
Push Ups to Failure
Crunches - 4x25
Leg Raises - 4x25

Cardio for 45 mins


Tuesday - Legs:
Squats (A2G) 5x4 245lbs
Straight Leg Dead Lifts - 5x4 205lbs
Leg Curl (lying) - 3x8 75lbs
Leg Press - 5x4 450lbs
Leg Extensions - 3x8 120lbs
Standing Calfs Raises (smith machine on calf block) - 4x12 250lbs
Seated Calf Raises - 4x12 140lbs



Wednesday - Back:
Bent Over Rows - 5x4 165lbs
1 Arm DB Rows - 5x4 80lbs
Pullovers - 3x8 60lbs
Wide Grip Pulldowns - 5x4 170lbs
DB Shrugs - 5x4 90lbs
Hyperextensions - 3x8 + 35lb plate

Cardio for 45 Mins

Friday's Training:
DB Barbell Curl 5x4 95 lbs
DB Preacher Curls 5x4 30lbs a side
Seated Hammer Curls 3x8 40 lbs
Tricep Press Down 5x4 110 lbs
Dips 3x8
Skullcrushers 3x8 35 lbs a side
Crunches 4x25
Leg Raises 4x25

Cardio for 45 Mins

Saturday's Training:
Dumbbell Military Press (NO BACK SUPPORT) - 5 x 4 55 lbs
Seated Front Dumbbell Raises (NO BACK SUPPORT) - 5 x 4 35 lbs
Standing Side Lateral Raises - 5 x 4 30 lbs
Rear Deltoid Machine - 5 x 4 150 lbs
Standing Calf Raises - 4 x 12 250 lbs (smith)
Seated Calf Raises - 4 x 12 140 lbs

Cardio for 45 Mins

This week the reps dropped significantly to four reps for five sets. Some of these exercises I felt I could have gone a little higher on as I spent alot of time trying to find the correct weight for the rep range. Needless to say, I am alot happier going heavier for lower rep sets.

My weight seems to have stalled for the past two weeks now so I have decided to cut out another 200 some cals a day. This will put me near 2000-2100 calories a day, so I think I will just go with the cut diet 2000 plan as it is already laid out for me. The 2000 plan gives me 250 grams of protein a day on non training days as compared to the 300 on the 2500 plan I was following. I know my body well enough to know that I should be fine on 250 grams a day.

This will also cut my meals to 6 compared to 7 a day. I have been having problems getting in the 7th meal lately so I feel this plan maybe a better fit and will allow me to hit the sack a little earlier. I will monitor my progress and if I feel I am losing to fast I will add in some cals.

Do you think that maybe some added muscle mass could've kept the scale even while losing bodyfat? Especially now since the rep range has lowered and your intensity has risen?

If not, the 200 cals is a good idea. A small change like that will go a long way!

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