Current weight: 178 lbs
bf %: unknown, but most likely around 13-14%
1. now through August 23 will be a 3 day on, 1 day off single bodypart split
2. August 23 through September 6 will be a quick 5x5 program
3. September 6 through October 18 will be the Game Over Diet found at http://www.cutdiet.com
I understand that single bodypart splits aren't a very popular choice on this site, but I'm not far from where I want to be and found (through trial and error) that single bodypart splits keep me in the type of body shape I'm looking for. I'm trying to add just a little more muscle and stay slim.
Off days are sprints and/or interval training ; weight-lifting days (non 5x5) have 30 minutes cardio first thing in the morning, then 20 minutes cardio immediately after lifting.
Diet can be described best as a cyclical ketogenic diet because I try not to eat too many carbs. If I do, it's oatmeal or rice for breakfast or lunch, respectively and taper off the carbs towards bedtime.
Workouts are in the evenings, usually around 6:30 P.M.
Was 190 lbs January 1st of this year, now down to 178 lbs.
Workout now through August 23:
Day 1 (BACK & ABS):
wide/close grip pullups 3x10
deadlift 1xwarmup set ; 3x10
wide-grip cable lat pulldown 3x10
close-grip cable lat pulldown 3x10
barbell rows 3x10 (or DB bench rows)
close-grip cable rows 3x10
weighted decline crunches 3x10
Day 2 (CHEST & ABS):
Bench Press 1xwarmup set ; 3x10
Incline DB Press 3x10
Decline Bench Press 3x10
Flat Bench Flyes 3x10
Weighted Dips/pushups superset 1x10 dips/pushups to failure
Day 3 (LEGS):
Leg Extensions 1xwarmup ; 3x15 ; 2x20 (legs close)
Leg Press 1xwarmup ; 1x121x101x8 (regular stance) ; 2x20 (close stance, 1/2 weight)
Back Squats 1xwarmup ; 3x10 ; 1x20 (sumo) ; 1x20 (close stance)
Stiff-Legged Deadlift 3x10
Leg Curls 3x10
Calves: on leg press machine, 5 sets of 10 reps total pyramided like this: 1x8, rest 10 seconds, 1x15, rest 10 seconds, 1x20, rest 10 seconds, 1x15, rest 10 seconds, 1x8, done
Day 4 (off day)
Day 5 (ARMS & ABS):
Close Grip Bench/DB curl superset 3x10
Skull Crushers/Barbell Curls superset 3x10
Cable Rope Pulldown/1-arm cable rows superset 3x10
weighted dips 3x10
Day 6 (SHOULDERS & CALVES):
Standing Barbell Shoulder Press 3x10
DB Shoulder Press 3x10
Lateral DB Raises 3x10
Front DB Raises 3x10
Seated Bent Over Raises 3x10
DB Shrugs 3x10
Day 7 (BACK & ABS):
repeat of Day 1
Day 8 (off day)
Day 9 (CHEST & ABS), etc., etc., etc.
I understand this is very high volume, but as strength/athletic ability does not concern me and I feel like I need to shock my body using a high volume program, and since I have run this program before with successful results, this program suits me well, personally (wow, my grammar is probably terrible right now, :-P)
No, I don't lift super-heavy weights, especially on this higher volume program. I have respect for those seeking more strength, but my goals are purely aesthetic. I am happy with my body's size and am seeking to add just a little more mass to my arms and calves without going overboard.
I do not use illegal supplements as they are very costly and I like having money. My supplements of choice are: glutamine, whey protein powder, SciVation Extend, Hydroxycut Hardcore or Animal Cuts (when cutting), Animal Stak, and a lot of determination. I intentionally left out a multi-vitamin as, for some reason, it always increases my water retention, thus causing bloating. I know that the argument is that I'll be missing a valuable vitamin/mineral/nutrient, etc. without a multi-vitamin, but I honestly have not seen any difference in gains whether or not I use a multi-vitamin besides the bloating in the stomach area.
As I have stated before, I've run this program before with great results. Also, on top of all this, I like to live an active lifestyle and seek to do something physical every day (unless I'm really tired, which is rare). So far, the other physical activities have been: volleyball, basketball, tennis, soccer, wake boarding, rock climbing, playing tag, racing other people on foot, bicycling, swimming at Balmorhea (great natural spring), dancing, etc. (too many to list)
I began this program on July 22, 2008
before/after pics (from January 2008 to July 3, 2008)
first pic at 190 lbs and about 17% bf
second pic at 178 lbs and about 12-13% bf
Lookin good. Good luck with reaching those goals. Just be careful with the carbs. Get enough or close to none...the gray area sucks. :)
Thanks for the tip Ross :)
Arm Day today went well, had to back down to bodyweight only on the dips at the end of the session due to fatigue, but all else went well. Ab exercises were weighted swiss ball crunches and hanging leg raises.
Messed up the diet as I had a few people over and we chowed down on Chinese takeout :-D
Oh well, a slip here or there isn't much of a concern, I'll just jump right back onto the wagon.
Other physical activity was yardwork for a couple of hours doing lawn mowing, trimming, post-hole digging, etc.
Actually slept in until 10 a.m. this morning, so my breakfast was a few hours later than normal.
change of plans, starting the 5x5 tomorrow, August 4. Reason: life got in the way and I am unable to commit to 5 day a week lifting sessions. Stupid personal life *grumble* *grumble*
Hopefully be able to type in this journal when I can :)
just one of those busy weeks. lifted Monday and hit all goals, unable to lift Wednesday, so I lifted today (Thursday)
Had a momentary lapse in judgment today...
For some reason I was absolutely starving before lifting and the first thing I saw was a Dairy Queen, so I decided to have a Blizzard before lifting. Big mistake!!!!! Feel like throwing up right now, but still managed to get through the routine.
Just want to state for the record that where I live right now sucks @ss! The only place for 100 miles that has free weights is the local high school (because of their football team), and that place has an erratic schedule. Grrr, pissed me off enough that I'm going to transport my weights from my other house to the apartment here. Only problem is I don't have a captain's chair, so no dips if I have to work out from the apartment, and no cable exercises for the back.
Quick question if anyone has the answer: low rep/ heavy weight versus high rep/ moderate weight... am I not feeling as excited switching from higher reps to lower reps because of the similarities high reps give you to a runner's high? Or is it just me? haha
You'll get more of a pump with those higher reps. I think you're right as far as the high vs. low reps correlating to endorphin release. On the other hand, I'm absolutely floating during my workouts because I'm doing a lot of ME stuff which is contrary to that idea. Who knows?
Good luck working out the gym situation. :)
if the gym situation doesnt look on the up and up. you might have to ride out with a lot of bodyweight work
Sorry, this will be a longer than normal post...
Ross, you think maybe when you do ME days and set a new PR, you get an adrenaline rush because of feeling like Superman? :-P
Moved all my gym equipment into the apartment and have used it, but will still be doing the leg workouts at the Gold's in my hometown and back day at the h.s. gym.
Home gym includes:
Full squat rack with catch bars
Olympic sized bar & EZ curl bar
265 pounds in plates
individual dumbbell weights ranging from 10 lbs to 60 lbs
a flat bench & a bench that can become incline/decline/flat
lots of space
Overall, happy with what I got to work with. Next thing I'll invest in is one of those doorway pullup bars and/or a captain's chair for leg lifts and dips.
Starting Monday this week, I went back to doing the Cut Diet that I just came off of. My reason was a simple one: My arms grew an inch in the last 2 weeks, most likely due to the increase in recovery time and the shock of a new program. My arms are now a happy 16 inches around, along with a 32 1/2 inch waist and good proportions. Now it's time to get shredded!
Diet consists of 7 meals a day. Because I forgot to bring along my tub of Isopure zero carb protein powder, I replaced that protein requirement with real food.
I don't know the exact amount of calories and macronutrients I'm taking in, but I am using the mirror to calculate if I should add/take away certain amounts in my diet.
Meal 1: Tilapia filet, spinach, almonds, grapefruit (would be egg whites + 1 whole egg, but I got a gas leak in the apartment and have only the George Foreman Grill to cook on)
Meal 2: 1 boneless, skinless chicken breast, broccoli, peanut butter
Meal 3: Sirloin tip steak, spinach, almonds
Meal 4: Tilapia filet, spinach, almonds
Meal 5: 1 boneless, skinless chicken breast, lettuce, peanut butter
Meal 6: Sirloin tip steak, spinach, almonds, blueberries
Meal 7: Tilapia filet, spinach, almonds
as you can see, I do repeat meals often =)
Currently, no supplements, but next week the order for Hydroxycut Hardcore (thermogenic) and Animal Stak 2 (test booster) should be coming in. I've found that by buying supplements, I am able to guilt-trip myself into sticking to a workout plan due to using the "well I paid for these supplements, might as well get the most out of them" thought.
Anyone who is interested in knowing what the full details of the diet/exercise program I am using is, go to www.cutdiet.com
Once I get my protein powder back, I will replace the meat from 2 of the meals with the protein powder (makes it more convenient when working at my job)
Monday's workout consisted of Flat Bench, Incline Dumbbell Press, Flat Dumbbell Flies, Incline Dumbbell Flies, Stability Ball Crunches, Bicycles
Tuesday's workout consisted of Wide-Grip Pullups, Dumbbell Single Arm Bench Rows, Lat Bar Pulldown, Seated Close-Grip Rows, Incline Crunches, Leg Raises
Wednesday, all I did was the cardio
Thursday's workout consisted of Standing Dumbbell Shoulder Press, Lateral Raises, Bent-Over Raises, Dumbbell Shrugs, Behind the Back Barbell Shrugs
Today's workout will consist of Close-Grip Bench superset with Hammer Curls, Rope Pulldowns (triceps) superset with Barbell Curls, Incline Crunches, Stability Ball Crunches, Bicycles
All exercises performed doing 3 sets of 15, 12, 10 reps, respectively and cardio performed after workout on Tuesdays and Saturdays, otherwise cardio performed first thing in the morning.
After a couple weeks on this routine, my energy is now through the roof throughout the day! Looking a little leaner, probably cut out 1/4% bodyfat.
Forgot to do the carb-up meal on Wednesday, so I ate a Prime Rib sub sandwich at Subway for lunch to compensate :biglaugh:
So far my favorite day has been back day on Tuesdays!
Been rough trying to get all meals in, but my work schedule is a bit flexible, so it hasn't been impossible.
This past weekend, went out wakeboarding twice a day in 3-4 hour sessions :)
Had more than enough stamina, but not feeling too well right now due to crashing one too many times and causing head injuries to myself :arg:
resting up today, then getting back into the swing of things.
finally got into the part of the diet where my body is beginning to build a little muscle.
Down to 170 lbs now and getting into the part of the lifting where I start with heavier weight and decrease the poundage each set.
It's just too bad my car can't be fixed by working out in the gym instead of having to shell out many clams to get it fixed...
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