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Day 1: Chest/Calves and Cardio
Did the cardio

I thought that my shoulder would get in the way of training since it had hurt sunday, but it was the exact opposite which I find kind of funny. After I trained chest my shoulder felt much better. Today (tuesday) its almost 100% comapared to what it was like sunday. Chest was good I decided to train earlier instead of my usual time felt like I had alot more energy, and there was basically noone in the gym so that was even better.

Day 2: Back
I changed thing up a little bit here today, instead of doing bent over rows like I normally do, I decided to do some T-bar rows. First set I put on 3 45's for 10 reps, second set 4 45's for 8 reps and then 5 45's for 6 reps. I like this exercise, mostly because its something out of the ordinary to change things up alittle bit, keep me interested. Besides that it was a good workout

Day 3:cardio
Of course I did this

Day 4: Shoulders/Biceps/Triceps
Still a long day I recalled some numbers though for a few things so I figured why not post them

Close Grip Bench Press: 90, 100, 140 (to much only 2 reps), 100. This was done on a smith machine, and I didnt add on the weight of the bar whatever it is. I really like this exercise

Shoulder press w/ dumbells: 45 to warm up, 50, 60, 70x4

Thats all I remeber, but I'm going to start recording daily just so I can refer back later on to numbers not movements

Day 5: Legs
Squats: 135x12, 135x12, 185x10, 205x8, 225x6, 135x16 (was going for 20 but I was tired as all hell+no spotter so I dont wanna be droping weights everywhere). Did this with a bar (No smith machine) which I love because I hate the smith machine with a passion except for a few things

Leg extension: Dont remeber lbs but it was 12 reps, 10 reps, then i went for 30 with a ligher weight and squeezed them hard between sets.

Stiff-Legged Dead Lifts: I never go heavy on these really because I feel if I do I dont hit my hamstrings as nicely 135 for all sets

Lying Leg Curls: 70, 80, then 50 for 25 reps

Leg Presses: 3 plates each side for 12, then 4 for 10, then 5 for 8

Lunges: just grabbed 20's and went for a walk around the gym with them

As you can see, for some exercises for a set or two I've increased the rep ranges making them much higher just to keep myself interested. I'm REALLY perfecting my squat form, which I'm MORE than happy about. Everything is Ass to grass. Still losing weight maybe run this thing for a 3 4 more weeks. I CANT WAIT to start bulking up again

You haven't been keeping a log?

Normally I really dont keep track of the weights but I know in my head my weight range. For instance for curls I usually start off with 35 then make my way up to 45 on the last set, not all of the time though because it really depends on how tired I'am, I don't really remeber though exactly what I did Thursday. I really didnt think the numbers were that important though in this type of training as long as I didn't just stand there and go through the motions. Since I really dont expect any real gains in anything as far as strength and mass. Thats really why I'm focusing on perfecting my form as far as squats and other movements. All I really expect here is weight loss. However I do see your point, but like I said it's not like I dont remeber anything as far as the weight ranges, I just dont remeber what I did on that perticular day, if you guys are interested in exact weights though and feel its a good idea then Ill definatly bring a pad and pencil to the gym next time

Do you have a cell phone you bring to the gym? That's what I use when I record all my weights. I use the notepad. If I did 275 for three sets of 5 reps on the bench that day, then used 100 lb dumbbells for 2 sets of 8 for incline DB press it would look like:

275555 10088

I find it much easier to remember a specific order of exercises, then writing down just the weight/sets/reps. I've been doing this since DC Training.

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I can be found at
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That's an idea too, maybe I'll start doing it. I got the new razor though so the last thing I need to do is go home with a broken one haha. Good method 0311

I admit I don't know shit about what it's like to be cutting. But I'd have to ask myself why the hell am I doing all this hard weight work with no expectations....hell, you could just do HIIT or join Jenny Craig. For that matter why work out so often if just to stay in one place. a simple full body even thrice a week would probably "maintain" what you have. Although I understaind that could be hard in terms of energy reserve.

Putting on mass is probably unrealistic, but adding some strength is not. If you recall, 0311 suggested that to you at the beginning of the journal. I understand what you are saying about perfecting squats and you may not be comfortable with adding weight to it but on other stuff and upward trend is always something to shoot for...maybe not every workout and maybe only a tiny bit of weight. A lost oppurtunity is never found again.

By the same token don't make a habit of the ultra high reps. You say you want to finish off the 5X5 but your going to end up starting over in terms of strength. Cutting is the perfect time for some LOW reps which can add some stength while still fulfilling your mass maintenance needs. Sorry to get on a soapbox, but when you said there was no real science I didn't realize that meant there was no real plan

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.