Verbatim's "hey theres no real science behind this journal"
 

ok this is a program I put together personally, and What I'm going to be doing for the next few weeks.I'm going to incorperate cardio 3 times a week in the morning. After I'm done with this, it's back to Single Factor 5x5 to finish that program off :weights: Finally getting back to hitting the weights to get in some type of shape for the summer (no more working out in the school gym during free periods). Hopefully school wont get in the way as much.

Heres the basic layout

Day 1: Chest
Barbell Bench Press 3 8-10
Inclined Bench Press 3 8-10
Flat Bench Flies 3 8-10
Cable Crossovers 3 8-10
Seated Calve Raises 3 10-12
Standing Calve Raises 3 10-12
Crunches 4 12-15

Day 2: Shoulders, Traps
Seated Dumbbell Press 3 8-10
Seated Side Laterals 3 8-10
Bent over Laterals 3 8-10
Shrugs 3 8-10
Leg Lifts 4 12-15

Day 3: Arms
Close Grip Bench 3 8-10
Skull-Crushers 3 8-10
Overhead Dumbbell Extension 3 8-10
Straight Bar Press-down 3 8-10
Rope Press-down 2 8-10
Standing Barbell Curls 3 8-10
Alternating Dumbbell Curls 3 8-10
Preacher Barbell Curls 2-3 8-10
Crunches 4 12-15

Day 4: Back
Pull Downs (Reverse/Wide Grip) 3 8-10
Low Cable Rows 3 8-10
Bent Over Rows 3 8-10
Dead Lifts 3 8-10
Leg Lifts 4 12-15


Day 5: Legs
Leg Extensions 3 8-10
Squats 4 8-10
Stiff-Legged Dead Lifts 3 8-10
Lying Leg Curls 3 8-10
Leg Presses 3 8-10
Lunges 3 8-10
Crunches 4 12-15

I planned on doing legs friday, not today (saturday) so I wouldn't be as sore on monday for morning cardio, But I couldnt get to the gym yesturday so I had to go today. Before I started I stretched quads, hams, calves.

Day 5: Legs
Leg Extensions 3 8-10 (i use this basically to warm up)
Squats 4 8-10 180 lbs,190 lbs, 200 lbs, 190 lbs (went light, but went very low to the floor on these, felt good to get back into it)
Stiff-Legged Dead Lifts 3 8-10 (I stand on a box, so I'm boosted a little bit off the floor and went light on these 135 lbs. all sets
Lying Leg Curls 3 8-10 70 lbs, 80 lbs, 90 lbs
Leg Presses 3 8-10 4 plates each side, 5, then 6
Lunges 3 8-10 just grapped 20's
Crunches 4 12-15 (nothing special here)

My feelings on this day is maybe its a bit to much. I think I'm going to get rid of the Lunges...you guys tell me what you think. But I can tell you that my squats were ass to grass, I used the smith machine today instead of a bar so I can go really deep and then eventually I will make my way to using a bar instead (slowly easing myself back) After I worked out I had 2 scoops of ON's raisens, and 1 serving of wazy maize. Tommorow I'm taking off and then I will be back monday. I'm going to try and do this program monday-friday..day 1 being monday, day 5 being friday

Here I will include my thoughts on wazy maize since I reliezed I had never posted it. I feel that it mixes fine as long as I shake it up alot and mix it with 20 ounces of water. I like the way it makes me feel postworkout...and I can report that I havent had to go to the bathroom like crazy from it hahaha (for 0311):biglaugh: I'm only going to be using it after weight training though, not cardio

Love your title :D

This looks like a solid cutting program. You said it's ok to throw some ideas at you as per the pm, so here's my .02.

Switch your back day to earlier in the week. You're scheduled to do deadlifts on Thursday, then on Friday you're going to attempt some A2G Squats and SLDL's! Other than that, since you're cutting, 5 days in the gym isn't a bad idea.

I also think you did a great job overlapping your muscles worked. Doing CGP for "triceps day" also works the pecs.

One more idea to throw in the mix. You could do a more "undulating" approach if you feel the need. Everything doesn't need to be 8-10 reps. Nothing wrong with doing power movements such as bench, squat, and deadlifts in the 3-5 rep range. A goal of yours during a cutting phase is to maintain/increase strength. So throwing 3 sets of 3-5 reps for those power movements, and keeping the rest 8-10 with the occational isolation exercise of 15 reps is a decent idea IMO. By isolations at 15 reps, I'm referring to stuff like cable crossovers, side laterals, pressdowns, ect. :)

This is the Revised version:

Day 1: Chest/Calves and Cardio
Barbell Bench Press 3 8-10
Inclined Bench Press 3 8-10
Flat Bench Flies 3 8-10
Cable Crossovers 3 8-10
Seated Calve Raises 3 10-12
Standing Calve Raises 3 10-12
Crunches 4 12-15

Day 2: Back/Traps
Dead Lifts 3 8-10
Pull Downs (Reverse/Wide Grip) 3 8-10
Low Cable Rows 3 8-10
Bent Over Rows 3 8-10
Leg Lifts 4 12-15

Day 3:Off :) except for morning cardio that is and some crunches :arg:

Day 4: Shoulders/Biceps/Triceps
Seated Dumbbell Press 3 8-10
Seated Side Laterals 3 8-10
Bent over Laterals 3 8-10
Shrugs 3 8-10
Close Grip Bench 3 8-10
Overhead Dumbbell Extension 3 8-10
Straight Bar Press-down 3 8-10
Standing Barbell Curls 3 8-10
Inclined Dumbbell Curls 3 8-10
Hammer Curls 2-3 8-10
Leg Lifts 4 12-15

Day 5: Legs
Leg Extensions 3 8-10
Squats 4 8-10
Stiff-Legged Dead Lifts 3 8-10
Lying Leg Curls 3 8-10
Leg Presses 3 8-10
Lunges 3 8-10
Crunches 4 12-15

Day 6: Off :biglaugh:

Day 7: Cardio

Monday's Chest and Calve day went smoothly

I did dumbells instead of barbell on the bench. 45 to warm up then did 60, 75, 80
Inclined bench i did 140, 160, 170 (light but i never really liked this exercise, makes my shoulders feel weird)
Flies- I really didnt play around with the weight to much on this as I feel that its more of a stretch/ get the pump exercise more than build strength/mass, focused on the stretch and the form, 25, 30, 35 lbs
Cable cross overs- 50, 60, 70
Calve raises- i forgot the lbs. for, but i know where it was on the machine, so i keep some type of track of it
seated calve raises- i threw on 90, then 140, 150, 160

In the future this journal will be more organized but I'm in a rush so i wanted to get this all down quickly. (todays workout....went nicely as well, will update tommorow though due to lack of time)

best of luck buddy....

Anuj

Good luck on this Verb. Just a few basic points if you don't mind.

I wouldn't use leg-extensions to warm-up for squats. In general it's not going to be a good idea to warm-up for a multi-joint movement using a single-joint one. The best warm-up for squats, imo, are squats.

Also, reconsider 0311's suggestions for using an "undulating" approach.

If these are static stretches (I use the term static and passive stretch interchangably, though some differ) then save them for after. Warm-up before and stretch after. If you want to stretch before then I recommend something like dynamic stretches or PNF stretching with the latter being a good choice for weighlifting.

lol I wish I would have read that post before I did legs tonight lol, but whatever next week I'll use it. I'm doing static stretches (not really sure what these are but, I just stretch the muscle and then hold it for like 15 seconds) I'm interested in that dynamic stretches and PNF stretches that you mentioned, and I'll be sure to look into that ASAP (it would be amazing if you had a link on that :) ) As far as the Leg Extensions, then maybe I'll change it up a little bit and start off with light squats, then working sets for squats and then the leg extensions. When you mentioned consider 0311 "Undulating" approach was that directed towards leg extensions or squats?

P.S. for anyone whose wondering whatsup with lack of updates, I've been a little bit behind but everything will be updated tonight, and thankyou Anuj, Eric, and 0311 for taking a look at this.

Day 2: Back/Traps 5-2-06
Dead Lifts 3 8-10
Pull Downs (Reverse/Wide Grip) 3 8-10
Low Cable Rows 3 8-10
Bent Over Rows 3 8-10
Leg Lifts 4 12-15

I'm gunna be honest with you guys, I didn't record the poundages for this workout (laziness is a horrible thing.) I'm considering throwing something else in their for traps (deadlifts), I dunno maybe a few sets of shrugs? Overall I recall a good workout.

Day 3:Off/Cardio 5-3-06
Got in some morning cardio and some abs (nothing special to note here)

I'm assuming when you say "hold" you mean with some outside force which would mean static stretches. But just in case here are some quick definitions.

"Active stretching" is also referred to as "static-active stretching". An active stretch is one where you assume a position and then hold it there with no assistance other than using the strength of your agonist muscles.

For example, bringing your leg up high and then holding it there without anything (other than your leg muscles themselves) to keep the leg in that extended position. The tension of the agonists in an active stretch helps to relax the muscles being stretched (the antagonists) by reciprocal inhibition. Active stretching increases active flexibility and strengthens theagonistic muscles.

"Passive stretching" is also referred to as "relaxed stretching", and as "static-passive stretching". A passive stretch is one where you assume a position and hold it with some other part of your body, or with the assistance of a partner or some other apparatus.

For example, bringing your leg up high and then holding it there with your hand. The splits is an example of a passive stretch (in this case the floor is the "apparatus" that you use to maintain your extended position). Relaxed stretching is also very good for "cooling down" after a workout and helps reduce post-workout muscle fatigue, and soreness

"Static Stretching"

Many people use the term "passive stretching" and "static stretching" interchangeably. However, there are a number of people who make a distinction between the two. According to M. Alter, "Static stretching" consists of stretching a muscle (or group of muscles) to its farthest point and then maintaining or holding that position, whereas "Passive stretching" consists of a relaxed person who is relaxed (passive) while some external force (either a person or an apparatus) brings the joint through its rangeof motion.

Here is everything you ever wanted to know about stretching and a few links on PNF stretching here and here

Unless you have chronically tight muscles then there is probably no advantage to stretching before, especially if it means you are not going to stretch after which I think you should be doing. PNF has been shown in studies to cause short-term gains in strength so that is why I mentioned it. Whereas traditional static stretching is more likely to do just the opposite. Keep in mind that you are not supposed to stretch a cold muscle and this goes for PNF stretching too. You have to warm up first. For dynamic stetches, well, they are a good way to warm up in themselves.

Day 4: Shoulders/Biceps/Triceps
Seated Dumbbell Press 3 8-10
Seated Side Laterals 3 8-10
Bent over Laterals 3 8-10
Shrugs 3 8-10
Close Grip Bench 3 8-10
Overhead Dumbbell Extension 3 8-10
Straight Bar Press-down 3 8-10
Standing Barbell Curls 3 8-10
Inclined Dumbbell Curls 3 8-10
Hammer Curls 2-3 8-10
Leg Lifts 4 12-15

This is a HUGE AS* workout, but its ok because I loved every second of it. Kept the rest between sets pretty short minute, minute and a half tops. I'm going to cut this down a little bit by removing the shrugs and throwing them in on Day II.

I was referring to this:

Eric, What I do is I bring the muscle to the point in which I feel it then hold it their with my hands or something else (wall, chair) I looked at that link your provided (thanks BTW) and I'm going to do some PNF stretching before I workout. I've included some technics from the website for reference, these seem interesting.

Eric, thanks for the reminder, I basically forgot that 0311 posted that above (long day, kind of tired) I'm going to probably do just what he mentioned (for my squat, deads, and bench) next week. :)

Day 5: Legs 5-5-06
Leg Extensions 3 8-10
Squats 4 8-10
Stiff-Legged Dead Lifts 3 8-10
Lying Leg Curls 3 8-10
Leg Presses 3 8-10
Lunges 3 8-10
Crunches 4 12-15

Good workout overall. Next week I will incorperate some changes, such as moving the leg extensions to the second exercise, using some light weight squats as more of a warmup, and then of course to the 4 working sets, so a total of 6 sets (two warmup, four working)

Ok. Here is a nice article on it.

Although, like I said, I think this is a better thing to use for BEFORE than static stretches alone (which have been shown to make you weaker for up to an hour, btw) you would still be better off doing it AFTER even with PNF.

Day 6: Cardio
Nothing much to say about this.....30 minutes this morning empty stomach :lame: lol boring day as far as training (cardio sucks)

just as a note if anyone was wondering, this one wasnt scheduled, but i was in the mood

Day 1: Chest/Calves and Cardio
Barbell Bench Press 3 8-10 - I did these with dumbells, and I followed everyone advice as far as going for a lower rep range on a few sets, so the last set I did with 90 lb dumbells, and got out a few reps (I believe 4)
Inclined Bench Press 3 8-10 just did the usual on these instead of going heavy. I tried pausing at the bottom of the rep on these for a second
Flat Bench Flies 3 8-10 as usual, light weight focusing on the stretch 25, 30, 35 lb dumbells
Cable Crossovers 3 8-10 same thing as flat bench flies focus on the stretch
Seated Calve Raises 3 10-12 90, 135, 135lbs
Standing Calve Raises 3 10-12- I dont remeber for this one, I did the whole stack though (not much in my gym)
Crunches 4 sets 12-15 reps nothing special for these

Day 2: Back/Traps
Dead Lifts 3 8-10 I chose not to go heavy on these just the normal rep range, but next week I will do a heavier set, less reps
Pull Downs (Reverse/Wide Grip)3 8-10 170,180,190 used the reverse grip, I like this better than the wide grip, but next week I will probably go wide to mix it up a little bit
Low Cable Rows3 8-10 forgot poundages
Bent Over Rows 3 8-10 135, 155, 155
Shrugs 3 sets 8-10 *added these in* 2 plates, 3, 4 (on each side)
Leg Lifts 4 12-15

Day 3:Morning Cardio
30 Minutes on the treadmill :)

Day 4: Shoulders/Biceps/Triceps
Seated Dumbbell Press 3 8-10 40's to warm up, then 55, 60, 65
Seated Side Laterals 3 8-10 20, 25, 30's
Bent over Laterals 3 8-10 30, 35, 40
Shrugs 3 8-10 * Moved these to day II
Close Grip Bench 3 8-10 (did skullcrushers instead, no perticular reason for this, but I will be doing close grip bench next week)
Overhead Dumbbell Extension 3 8-10 60, 65, 70
Straight Bar Press-down 3 8-10 dont remeber
Standing Barbell Curls 3 8-10 70, 80, 80
Inclined Dumbbell Curls 3 8-10 35's, 40's, 35's
Hammer Curls 2-3 8-10 forgot
Leg Lifts 4 12-15 nothing special to note here

I did cardio, not scheduled. But my home alarm system went off at like 2:30 in the middle of the night because of a power outage, so I was up basically a large majority of the night, I decided I might as well make the best of it, So i sat there until 5:00 and then just did some cardio and went on with the day lol

Day 5: Legs
Squats 4 8-10 (total of 6 sets, I took Erics advice, and warmed up by doing squats not stretches) I also did a heavy set of 5 for the last set,
Leg Extensions 3 8-10 (legs felt a little bit tired on these, and I didnt do nearly as much as the normal weight, but this is due to the squats first)
Stiff-Legged Dead Lifts 3 8-10 same technic as usual 135 for these, worst part was I had a slight asthma attack and forgot my inhaler at home lol, so I was taking like 5 minute breaks between sets to catch my breath
Lying Leg Curls 3 8-10 70, 80 90
Leg Presses 3 8-10 3 plates each side, 4 plates, 5 plates
Lunges 3 8-10 held 20's and walked around lol
Crunches 4 12-15

I took erics, advice on the stretching

you were 100% right with this (not that I doubted it) but I did some light squats instead of stretching and I actually did have an easier time going through my usual poundages, and was able to go much heavier on this. I did some stretching after my workout

http://static.flickr.com/4/7923016_7cf2624b97_m.jpg

Bueller?...

Bueller?...

Bueller?...

Bueller?...

He's sick today.

http://i56.photobucket.com/albums/g1...6/untitled.jpg

been to lazy to update lol but I can promise you all that I've been working out. Ill update later tonight lol:biggthumpup:

Ok since I'm obviously extremely far behind on this (well only a few days after my usual weekly update) I'm just going to sum up everything as far as last week in one post. So far this has been working, I'm visably smaller (due to fat lose) What I'm looking to do is possibly incorperate some type of HITT cardio, instead of my usual 30 minutes 4 MPH on the steepest incline on the treadmill in my basement. My workouts have all been done, I havent missed one yet :) Last sunday I weighted myself and I was 1.5 lbs. lighter, so I guess thats positive, then again I really dont care about what the scale says as long as I look good in the mirror. I wanna get some calipers so I can measure my bodyfat instead of steping on to a scale, I think thats more reliable as far as keeping track of weightlose (any good recommendations as far as brands/where to by would be awsome) Strength has basically remained the same, except for my bench. Which I believe has actually went up, in school I put up 225 for 2 reps. (I've done that for 5 reps before, but not in a looong time) As of now, I'm probably going to be running this diet for alot longer 4, 5 more weeks then see where I'm at.

I would just stick with that.

Day 7: Cardio
Woke up this morning and got this outta the way. I think I'm gunna start updating this on a daily basis instead of a weekly so I dont slack like last week lol:biggthumpup:

Yeah thats what I'm gunna probably end up doing. Maybe I'll get some calipers if I have some money laying around, always wanted to know my BF% so it would be interesting for me to find out

Day 1: Chest/Calves and Cardio
Cardio was done this morning

Chest day went alright, I was feeling pretty tired today as a result I didn't lift nearly as much weight as I normally do (not on purpose, I just couldnt pull it off). I also did my Abs after.

Day 2: Back

Everything went as planned today. I decided to go for a low rep range set on my deadlifts I got out 315 for 2 reps, I could have went for 3 but my grip was slipping so I decided to put it down.

Day 3:Morning Cardio
30 minutes got it done:smiley_treadmill: :treadmill2:

Day 4: Shoulders/Biceps/Triceps
Everything went perfect, I got insane pumps which was nice. Next week I'm going to do some shoulder presses in a lower rep range, since I havent done this so far in this program

Day 5: Legs
Squats were fun, I was looking forward to these this week for some reason, I just forgot why. Next week for the Squats, Bench, Deads, and Military press I'm gunna try to go as heavy as possible for a set of 3 just to see where I stand as far as strength, and post up some numbers so I stop boring everyone with this "Everything went well" stuff lol. :benchpress:

Ummm...Maybe because you're HARDCORE!! AAaaarrrgghh!...Get Some!

"Let me see your War-face!" :drillsergeant:

AHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

0311: "Now let me see your real war-face!"

AHHHHHHHHHHHHHHHHHHHHHHHHHHH

0311:"You don't scare me......work on it!"

love that movie

I was sick....the WHOLE WEEK, and I kind of still am but I'm definatly recovering and it's back to business on monday. Last week being sick plus lots of finals (4-5 hours of sleep a night) not a good combination. I did happen to get in mondays workout though......

Day 1: Chest/Calves and Cardio
No cardio, cuz there was NO way I was waking up early and then going to school to take test, and deprive myself of even more sleep. I did do a "heavy" set though 185 lbs. for 3 reps on the inclined bench. Today, saturday, since I had some spare time, I went to the gym and did very light back, just because I hadnt been to the gym in a long time and I always enjoy back so I figured why not right? I have more finals next week and a few regents so I'll see how that affects my training, with some planning ahead I should be able to get in alot more workouts

Day 1: Chest/Calves and Cardio
Still have this minor cought thing, but its really not holding me back so its back to business this week

Cardio was done this morning :treadmill2: :smiley_treadmill:

I mixed up chest a little bit, I did a set for 20-30 flies and then went into a set for dumbell bench press. Of course I could do alot less when it came to the dumbells today so I'm not going to post number so I dont bruise my ego lol. Did calves as well after chest, I did standing first and then seated calve raises, not that it makes a difference but I figured I would mention it anyway. Then after I did some basic stretching and washed it all down with Vitargo:dance:

Day 2: Back
Was All good this day. I really love deadlifting heavy for some reason, I dunno makes me feel good hahaha. So again I did a heavy set after a few high range sets here. love back day. I did some T-bar rows instead of bent over's this time.