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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. :D
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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. |
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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 :biggthumpup:) 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.
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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.
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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! :bannana1: |
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. |
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If not, the 200 cals is a good idea. A small change like that will go a long way! |
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Update for Week of October 22nd:
All training/weights remained the same from last week. No changes. The small reduction in calories seems to have broken the plateau I have been having on the scale as I weighed in this morning at 207 even. Not having that small 7th meal has enabled me to hit the sack a little earlier which has also left me feeling a little more rested. So as of date I am down 10 lbs and from what I can tell, I can't see any noticeable muscle loss. The plan is still to take this diet out to Thanksgiving after which I will decide what I want to do, whether that be continuing to cut before my winter bulk (nothing like jumping from one extreme to the next) or maybe following a modified cut diet that is a little more lenient. Either way I am happy with the results thus far. |
Training Recap for Weeks of Oct. 29th and Nov. 5th:
Monday - Chest: Incline Barbell Press - 6x6 185lbs Flat Barbell Press - 6x6 235lbs DB Fly - 6x6 60lbs Push Ups to Failure Crunches - 4x25 Leg Raises - 4x25 Tuesday - Legs: Squats (A2G) 6x6 245lbs Straight Leg Dead Lifts - 6x6 205lbs Leg Curl (lying) - 3x8 75lbs Leg Press - 6x6 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 - 6x6 165lbs 1 Arm DB Rows - 6x6 80lbs Pullovers - 3x8 60lbs Wide Grip Pulldowns - 6x6 170lbs DB Shrugs - 6x6 90lbs Hyperextensions - 3x8 + 35lb plate Friday's Training: DB Barbell Curl 6x6 95 lbs Preacher Curls 6x6 30lbs a side Seated Hammer Curls 3x8 40 lbs Tricep Press Down 6x6 110 lbs Dips 3x8 Skullcrushers 3x8 35 lbs a side Crunches 4x25 Leg Raises 4x25 Saturday's Training: Dumbbell Military Press (NO BACK SUPPORT) - 6x6 55 lbs Seated Front Dumbbell Raises (NO BACK SUPPORT) - 6x6 35 lbs Standing Side Lateral Raises - 6x6 30 lbs Rear Deltoid Machine - 6x6 150 lbs Standing Calf Raises - 4 x 12 250 lbs (smith) Seated Calf Raises - 4 x 12 140 lbs First off I apologize for not updating my journal, things haven been really hectic at work and in my personal life but I was able to stick to the diet. These last two weeks the reps and sets were bumped to a 6x6 protocol using the same weights from before. This last week I took it a little easier on the cardio and only did it 3 times a week for 45 mins as I am starting to get burnt out on it. Energy has been fine but I have been doing the cardio for around 3 months now so its starting to get really boring. I also ran into a problem with my right wrist which has really caused me some pain during the bench press exercises. Some of the last sets on the flat bench were really killing me so its been hard to get through them. As of this morning my weight was 206 lbs upon first waking up. I plan on taking the diet out one more week and then taking the week of Thanksgiving off of training except for cardio, trying to remain as good as I can nutrition wise. My body could use the rest anyhow. During that week I will decide if I want to continue cutting some more or switch to a more standard nutrition protocol. I have been eyeing jumping into the DFHT 5x5 to gain back some of the strength that I have lost on my core lifts. Seeing the guys in the gym bulking for the winter and doing deads is starting to make me jealous. :biggthumpup: |
Final Update:
Well after a week off of training during thanksgiving I decided that I am going to stop following the cut diet plan as it was starting to get into the final weeks of show preperation (which I am not doing). Sticking to the same routine for three months is starting to wear on me a little bit so its time to move on. Over the course of 12 weeks I have gone from 217 lbs to 205 lbs for a total of 12 lbs of weightloss. If you consider that I was averaging 1 lbs of weightloss a week I would say that the diet worked perfectly. I am very happy with the results and how well I was able to stick to the diet. I have not noticed very much muscle loss so the diet delievered as promised. On similiar note I have decided that I want to continue getting leaner instead of going straight into a bulk. To help me do this I have hired Chuck to write me a personalized diet plan and workout. This will be more of a lifestyle diet which enables you alot more food choices (there are tons of them actually) and the ability to have a personal life without completely ruining your diet. We are also looking to add some LBM at the same time, so hopefully everything goes well. |
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