MonStar1023 Cutting Journal

[MonStar1023]

I have decided to start another journal on my diet/training for the next maybe 2-3 months. I am going to be following a standard healthy diet of pretty high-protein, mod./low-carbs, and pretty low fat I guess..

I will be posting everything else on a day to day basis so PLEASE check it out and PLEASE give advice/tips on what you think might work better.

 

[MonStar1023]

28-Oct-2001 (Day 1)

Feel EXTREMELY fat and flabby today. I am going to go for extreme fat-loss the next few months and try and cheat as LITTLE as humanly possible. We'll see how things go. Wish me luck! Today I weighed 223 lbs. before my workout, fully clothed etc. Need to get down to around 200-205 lbs.

Cardio.
15 minutes treadmill - 3.5 MPH @ 15% incline + 15 minutes stationery bike - level 4 postworkout.

Diet.
M1- peppered beef jerkey
M2- tuna salad with oil & vinegar dressing
M3- (postworkout) 20g whey protein, 50g simple sugars (dextrose + maltodextrin combo)
M4- turkey breast

Pain/Soreness.
None today.. felt good overall.

Sleep.
Around 7.5 hours sleep last night. Really not enough to be honest and didnt sleep too well. I am going to be supplementing with GNC's Sleep Formula to ensure deep sleep.

Supplements.
Good multi-vitamin 2x today, 1g vitamin C 3x today. 1 - Adipokinetix, 1 - T2, 15 mg. ephedra, 200 mg. caffeine stack 3x today. 10g creatine + 5g glutamine postworkout with 50g dextrose & maltodextrin combo, along with 3g arginine, and 300 mg. ALA postworkout as well. Finally GNC's Sleep Formula 30 minutes before bed.

Training. Back, Traps, Biceps, Forearms.
wide-grip front chins (bodyweight) 11x10
bentover overhand ez-bar rows 180x8; 180x8
bentover underhand ez-bar rows 200x8; 200x8
partial deadlifts 350x7; 350x7
dumbbell shrugs 90x8; 90x8
dynamic barbell shrugs 205x7; 205x7
close-grip barbell preacher curls 110x7; 110x6
incline alt. zottman curls 35x8; 35x7
standing reverse barbell curls 85x8; 85x7
one-arm chin-bar hangs (bodyweight) :15; :13; :13
(giant set)
seated bb wrist curls 85x40; 85x35
close-grip reverse ez-bar wrist curls 55x30; 55x25
plate curls 2(10s)x15; 2(10s)x15
dumbbell towel holds 70x:20; 70x:20

Training Length.
Workout lasted around 60 minutes. Pretty long but ended up hitting a lot of muscle groups for one workout session.

Training Comments.
GREAT overall workout.. really hammering my lats and rhomboids hard with pull-ups really hit failure on those. Chins were definitely tough. Bentover rows were intense but I really didnt go heavy enough. I need to increase the weight a lot on the overhand rows at least. Reverse-grip rows hit my lats really hard. Partial deads were INTENSE- I used chalk on my hands but they still were taxing on my grip and really hammered my back and traps all the way!! Db shrugs tore up my traps completely along with dynamic shrugs. Dynamic shrugs are a GREAT overall exercise for the traps. Both middle and upper traps were hit hard. Really hammered biceps HARD with preachers along with zottman curls. Really hit outer biceps and upper forearms hard with zottman curls. Reverse curls hit brachialis & upper forearms all the way.. hangs from the chin-bar were INTENSE. Really hammered forearms HARD with giant set also. Plate curls and towel hangs were VERY intense!! Fingers, hands, and forearms were all EXAUSTED.

Water.
Took in a very good amount all day long need to keep it up.

 

[MonStar1023]

29-Oct-2001 (Day 2)

Cardio.
15 minutes treadmill - 3.5 MPH @ 15% incline + 15 minutes stationery bike - level 4 postworkout.

Diet.
M1- tuna with 1 tbsp. mayo + 1 slice wheat bread
M2- green salad with tuna salad, 2 whole eggs, and 2 cups of 1% milk with low-calorie Italian dressing
M3- (postworkout) 20g whey protein, 50g simple sugars (dextrose + maltodextrin combo)
M4- turkey breast + coffee with non-dairy creamer and Equal

Pain/Soreness.
Traps VERY sore, lats, rhomboids, and low back all sore.. upper forearms and biceps are also pretty sore.

Sleep.
Around 8 hours sleep last night. Took GNC's Sleep Formula and slept pretty well - woke up once because my eyes were bothering me.

Supplements.
Good multi-vitamin 2x today, 1g vitamin C 3x today. 1 - Adipokinetix, 1 - T2, 15 mg. ephedra, 200 mg. caffeine stack 3x today. 10g creatine + 5g glutamine postworkout with 50g dextrose & maltodextrin combo, along with 3g arginine, and 300 mg. ALA postworkout as well. Finally GNC's Sleep Formula 30 minutes before bed.

Training. Chest, Front & Side Delts, Tris.
incline dumbbell presses 90x8; 90x8; 90x6
decline dumbbell presses 90x8; 90x7; 90x6
flat dumbbell flyes 65x7; 65x6
seated dumbbell presses 60x8; 60x8; 60x7
one-dumbbell side laterals 35x8; 35x8
one-arm cable side laterals 40x8
incline ez-bar cable ext. 120x8; 120x7
decline dumbbell ext. 40x8; 40x8
overhead straight-bar cable ext. 140x8; 140x7

Training Length.
Workout today lasted around 45 minutes.. pretty brief for the most part.

Training Comments.
Workout today was all right I guess. Not all that intense and my rotator cuffs were really acting up big time. They were bothering my yesterday during my chins. Incline and decline db presses hit pecs pretty hard. Flat flyes were a good exercise to really hammering my pecs well. Dumbbell presses hit delts pretty hard and my side delts were actually pretty sore somehow and the only thing that I can think of is from the dynamic shrugs that I did yesterday could have hit my side delts with my traps maybe. One-db side laterals hit my side delts hard and so did one-arm cable laterals. Triceps were hit VERY hard with incline ext. really hammer my lower triceps really well. Decline dumbbell ext. really hit my triceps well also. Definitely hit failure on those. Overhead cable ext. produced an incredible burn throughout my triceps GREAT way of finishing off my tris.

Water.
Took in a pretty good amount all long- need to keep it up.

 

[MonStar1023]

30-Oct-2001 (Day 3)

Cardio.
15 minutes treadmill - 3.5 MPH @ 15% incline + 15 minutes stationery bike - level 4 postworkout.

Diet.
M1- tuna with 1 tbsp. mayo + 1 slice wheat bread
M2- grilled chicken salad with Italian dressing
M3- (postworkout) 20g whey protein, 50g simple sugars (dextrose + maltodextrin combo)

Pain/Soreness.
Upper forearms and biceps are EXTREMELY sore and aching.. lats and rhomboids very sore and so are my traps. Chest is sore too along with triceps and side delts. Totally SORE as can be.

Sleep.
Around 8.5 hours sleep last night. Took GNC's Sleep Formula and slept pretty well - woke up once or twice because I was freezing.

Supplements.
Good multi-vitamin 2x today, 1g vitamin C 3x today. 1 - Adipokinetix, 1 - T2, 15 mg. ephedra, 200 mg. caffeine stack 3x today. 10g creatine + 5g glutamine postworkout with 50g dextrose & maltodextrin combo, along with 3g arginine, and 300 mg. ALA postworkout as well. Finally GNC's Sleep Formula 30 minutes before bed.

Training. Calves, Abs.
seated calf raises 270x25; 270x25
standing calf raises 325x15; 325x15
leg press toe raises 540x20; 540x20
hanging knee raises (bodyweight) 12x12
seated leg tucks (bodyweight) 15x15
cable crunches 150x15; 150x15

Training Length.
Workout today lasted around 25 minutes.. very brief but pretty intense for the most part.

Training Comments.
Workout today went pretty well. Calves got a good pump and a pretty good workout for the most part. Really hit calves pretty hard with some pretty heavy weights. Need to keep it up. Abs got a good burn and a strong contraction on a few exercises really hit abs hard.

Water.
Pretty good amount all day long today need to keep it up.

 

[MonStar1023]

30-Oct-2001 (Day 3) CONTINUED

I couldnt edit my last post for some reason but I just wanted to add in my last meal..

Diet.
M4- turkey breast + coffee with non-dairy creamer and Equal

 

[MonStar1023]

31-Oct-2001 (Day 4)

Cardio.

Diet.
M1- tuna with 1 tbsp. mayo + 1 slice wheat bread + coffee with non-dairy creamer and Equal
M2- tuna salad + green salad with Italian dressing + 2 cups 1% milk

Pain/Soreness.
Upper forearms are still sore and aching.. Chest is still sore also and so are delts.

Sleep.
Around 8 hours sleep last night. Took GNC's Sleep Formula and slept pretty well - woke up once or twice because I was freezing.

Supplements.
Good multi-vitamin 2x today, 1g vitamin C 3x today. 1 - Adipokinetix, 1 - T2, 15 mg. ephedra, 200 mg. caffeine stack 3x today. Finally GNC's Sleep Formula 30 minutes before bed.

Training. Rest.

Training Length.

Training Comments.

Water.