questions. last set on your MP.... were you supposed to do 4 sets? did you just want to do a burnout set? or did you just feel like you could do more on top of yoru 3? just asking thats all.

Just did a burnout set. I was only planning on doing three, but I wasn't tired today and I was only doing two compound lifts. So I just did a longer set with my best form and I was feeling the burn after 10. I rarely ever over train, but sometimes I feel like I didn't leave it all in the gym so if I feel like I can do an extra set or two with no problem, then I go for it.

word. i do that sometimes also. just wanted to make sure someone else did it besides me :)

Squats - 1X15 245, 1X8 245, 1X5 275, 1X3 295

I was trying to think of a way to make myself puke in the gym while I was at work today and I decided that 3X15 @ 245lbs for squats would do the trick. I almost passed out during the second set though, so I re-racked and put a little weight on to do some shorter sets. That first set DRAINED me. I had zero motivation after that set. I could barely get psyched up enough to do anything after that... Overall the workout was "good enough".

DB bench - 4X8 70, 70 (slight incline), 75, 80
Pull ups - 2X6 BW
Lat pulls - 4X8 120, 135, 150, 135
Cable rows - 4X8 120, 135, 150, 120
Straight bar curls - 1X8, DS (12, 6, 3), 65lbs

I tried putting the bench at a slight incline after my first set of DB press because I didn't feel like changing weight and that made it harder. That's something I'll probably start doing from now on when I don't feel like moving up in 10lb increments.

Also, I've been paranoid as hell about hitting the muscles that I'm targeting when I'm doing an exercise. I'm pretty sure I have developed good mind-muscle connections, but at the end of every third set, I have been going back to the weight I used for the first set and cutting my rest time down and then doing a light fourth set. I've been doing the fourth set with a huge focus on form...just slow, even reps and then holding the contraction at the end for at least a second.

Good work Ross, I wish more people would realize form is key to a movement and not just the weight. :weights:

nice work man thats some good weights your shifting and keeping your form tight too, nice one :) by the way thanks for the help with the calorie stuff as well i put it very much into practice today and have managed to keep it pretty much all to solid food as well!! thanks again and well done

Shoulder press - 4X5 130
Front/lateral raises - 2X16 15, 20
Push ups

Ok....I'm going to start my cutting cycle tomorrow. No more bullshitting around. I haven't ever run a full, serious cutting cycle before, so it will be interesting to see how it goes.

Current stats
Age: 22
Height: 5'9"
Weight: 173
Activity level: 5 days intense exercise per week
BF%: 17 (or a little less, I think)

I went to this site to calculate my maintenance calories: http://www.freedieting.com/tools/calorie_calculator.htm

Maintenance calories according to formulas:
Mifflin - St Jeor Formula - 2754
Harris-Benedict Formula - 2907
Lean Mass Formula* - 2633

*This is based on the Mifflin - St Jeor Formula. It adds a person's BF% to the equation.

I'm going to lower calories down to 2000-2100/day. I'm not going to monitor macros very closely. My only goal is to keep protein intake over 250g/day. I'll be eating clean, so I expect most of my other calories will come from carbs.

Cardio will be 3-4 days a week. 20-30 minutes of running at 8:00/mile pace or faster. I might throw in some HIIT also. Lifting schedule will be MWF or MTRF.

Relevant supplements
Lean Xtreme - cortisol control
Zantrex3 - might use this...I have a lot of it and I got it for free, so..

Goals: MAINTAIN STRENGTH and get down to 8-10% BF. I don't want to go much below 160lbs, so I'll see how happy I am when I get there. I plan on losing close to 2lbs/week.

I plan on continuing the cardio even after I increase calories. Most of this fat is just from eating like shit over the past couple of years before I cleaned up my diet. I want to maintain a lower BF% while bulking. Don't want to lose track of the abs again.

good luck dawg.