You guys have any links to good vids of those? Thanks.

well for the overheads....it's pretty much the same as regular side bends...only...take one dumbbell overhead..start out light the first time....hold the db with both hands...bend right...come back...bend left...

less weight...plus more hurt = good :)

and the russians...put your feet under something...do half a situp...hold your arms straight out in front of you with a plate in them...turn left...pause...back to middle..pause...to the right...pause...back to middle....

Damn you're fast. lol
Thanks for the explanation.

in between sets i sit at the computer :)

Thurs Feb 07/08

Weighed in at 165.5lbs today. Down another 2.5lbs. Didn't see that one comin. That means I'm down 21.5lbs since ~Dec 10...thats intense.

Should be right in the 8-9% bf range I would say... unless its muscle I'm losing. I really hope not. My strength has been coming back lately so I don't think so.

Squats(volume)
- bar x 5 (warmup/stretch)
- 135lbs x 5 (warmup)
- 155bs x 3
- 175lbs x 1 (weight accl)
- 190lbs 3x8

This high volume squat early in the morning really gets my heart going. I like it. It was real tiring today but I'm happy with my progress.


Bench (max)
- bar x 5 (warmup/stretch)
-135lbs x 3(warmup)
-155lbs x 2
-175lbs x 1 (weight accl)
-195lbs x 1 (weight accl)
-220lbs x 1
-225lbs x 0
-180llbs 1x5,1x3 (dead tired)

Well I wasn't sure if I should just go right up and try the 225lbs or if I should play it safe and hit the 220lbs. So i played it safe since if I didn't get the 225lbs then I probably would be too burnt to get anything else. So, I was too tired to get the next one but I'll try again next week. This means my strength on bench has not taken too much of a hit...or its recovered anyways lol.


Pendlay Rows
-30kg x 5 (stretch/warmup)
-40kg x4
-50kg x 3 (weight accl)
-60kg x 1
-70kg 3x5

Pretty dang heavy today. I finished but my form was getting a bit loosey goosey if you know what I mean.

Pull-Ups

bw +17.5lbs - 3x5

Done and done ... and even on a row day!

Accessory

Calf Work

180lbs x 8
270lbs x 6
345lbs 3x10

Some days on this seem real heavy and others not so much.

Hamstring Curl (sitting machine)

70lbs x 5 (warmup)
85lbs 3x10

These are going better now that I've dropped way back and am concentrating on form.


Diet

9:30- 1.5 scoops whey, 2/3 cup oats, ECA stack

10:45 - workout

12:30 - PWO - Forgot my shake! wah!

1:00 - PPWO - chicken wrap and veggies

3:00 - can of tuna, lettuce, pickles, olives, italian

4:30 - 1.5 scoops whey in soy milk

6:00 - canned chicken, spinach, olives, pickles

8:00 - not too sure yet....

Thougths

High volume squats are really helping my endurance I think. Its also nice to give my body a break from the high intensity work 2x a week (especially on this diet). I'm glad my strength numbers are back up to at least close to where they were before. Lookin forward to a clean bulk after my mexico trip. Got big strength gain plans! One good thing about cutting is it makes your lifts look alot better relative to your weight lol.

Oh ya, we tried so hard not to forget rows today... and we didn't...but we forgot DB M. Press. Half a dozen of one, 6 of the other. Shit. DB M.Press just gets left out everytime. Thats sucks. I guess we really didn't have any extra time left today anyways.


IronWorker

Sunday Feb 10/08


Squats (heavy day)
- bar x 5 (warmup/stretch)
- 135lbs x 4 (warmup)
- 185lbs x 2 (weight acclimation)
- 205lbs x 1 (weight accl)
- 225lbs 3x3

I think we're gonna start a 3x3 day and a 3x8 day for volume and heavy day for squats so this is where I'll start for this.


Bench (volume day)
- bar x 8 (warmup/stretch)
-115lbs x 5
-135lbs x 3(weight acclimation)
-155bs x 1 (weight acclimation)
-175lbs 4x8

Really close to not finishing but I squeaked up the last rep.

Pendlay Rows

40kg x 5 (warmup/stretch)
50kg x 3 (warmup)
60kg x 1 (weight accl)
72.5kg 3x5

I dunno if I'd call it complete or not. My form got pretty sloppy I think.


Dips

bw 3x8

For some reason I just go downhill fast on volume bench days. This was rough.


Accessory

Hanging Leg Raises

2x10, 1x8

My grip sucks after a full workout. Could barely hang on.

Decline Sit ups

Did the twisting sit up things.

3x 10-12

Diet

...crappy... thats all I'm gonna say.

Thougths

Well I drank last night I really shouldn't have. I was sposed to go to the gym in the morning but I couldn't do er. So, needless to say I was lacking motivation today. Thats why some of my lifts sucked pretty bad. Well anyways, I'm off to Cancun soon so that will be sweet.

IronWorker

Your fatloss is fantastic, well done IW, your lifts are very impressive for your BW too, nice work.Makes me want trim my fatass down a bit!!:biglaugh:

Well if there is one thing this cut has taught me its that a clean bulk is sooooo important. My bulk cycle was pretty outta hand and I had gained more fat then I thought. I'm gonna try to keep it sub 12% when I bulk this time around.

Oh ya, thanks for checkin in on me!

IronWorker

your so needy ;)


good numbers man....did you do russians, or did you just do situps and turn your torso at the top?

Just sit ups with the twist. I am going to sit down some time and research the different ab movements but I'm pretty crazy busy right now so I just did something I knew.

And ya, I'm a little needy. Ha, I like to hear some words of encouragement every now and then.
:weights:

IronWorker