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My Training Journal
- Thread starter ExtraMile
- Start date
lol Iv always been better at close neutral chins rather than wide grips. The first 10 reps or so were a little momentum and I went like chin/mouth to the bar. But the last 5 reps were deadhang because I rested for a second at the bottom and I made sure to get my chin over the bar.
I get much better pumps from wide grip chins though... I just threw in the close grips today because I hadnt progressed in wide grips for a while.
Lol thanks bro I can't wait to hit 20
my lats, traps, rear delts and forearms are battered today
I also can't wait to hit 15 wide grip chins
Today - quads + abs
got to the gym with a headache and feeling lethargic and over tired
ATG Squats
88 x 5
143 x 5
198 x 6
198 x 6
198 x 6
198 x 6
198 x 6
198 x 6
6 squat sessions ago 198 was my 3rm...
Walking Lunges
25lb weighted vest x 100 reps lol I have no idea how
Circuit:
Jump Squats
Split Squat Jumps
Hypers
did this circuit twice and I was dead. Did 10 reps both times for each exercise except the split jumps where I did 20 reps for the first circuit
Roman Chair Situps
15
10
10
10
didn't bother with cardio cause I was exhausted
got to the gym with a headache and feeling lethargic and over tired
ATG Squats
88 x 5
143 x 5
198 x 6
198 x 6
198 x 6
198 x 6
198 x 6
198 x 6
6 squat sessions ago 198 was my 3rm...
Walking Lunges
25lb weighted vest x 100 reps lol I have no idea how
Circuit:
Jump Squats
Split Squat Jumps
Hypers
did this circuit twice and I was dead. Did 10 reps both times for each exercise except the split jumps where I did 20 reps for the first circuit
Roman Chair Situps
15
10
10
10
didn't bother with cardio cause I was exhausted
Today - quads + abs
got to the gym with a headache and feeling lethargic and over tired
ATG Squats
88 x 5
143 x 5
198 x 6
198 x 6
198 x 6
198 x 6
198 x 6
198 x 6
6 squat sessions ago 198 was my 3rm...
Walking Lunges
25lb weighted vest x 100 reps lol I have no idea how
Circuit:
Jump Squats
Split Squat Jumps
Hypers
did this circuit twice and I was dead. Did 10 reps both times for each exercise except the split jumps where I did 20 reps for the first circuit
Roman Chair Situps
15
10
10
10
didn't bother with cardio cause I was exhausted
got to the gym with a headache and feeling lethargic and over tired
ATG Squats
88 x 5
143 x 5
198 x 6
198 x 6
198 x 6
198 x 6
198 x 6
198 x 6
6 squat sessions ago 198 was my 3rm...
Walking Lunges
25lb weighted vest x 100 reps lol I have no idea how
Circuit:
Jump Squats
Split Squat Jumps
Hypers
did this circuit twice and I was dead. Did 10 reps both times for each exercise except the split jumps where I did 20 reps for the first circuit
Roman Chair Situps
15
10
10
10
didn't bother with cardio cause I was exhausted
chest and tris today shitty workout
bad mood + low carbs = no focus
nothing special so wont bother typing it all up, did benchpress, seated db press, low incline db, flyes and rev grip press. Finished with a few high rep sets of pushdowns and some seated calf raises
then did cardio
pressing strength still sucking pretty bad
bad mood + low carbs = no focus
nothing special so wont bother typing it all up, did benchpress, seated db press, low incline db, flyes and rev grip press. Finished with a few high rep sets of pushdowns and some seated calf raises
then did cardio
pressing strength still sucking pretty bad
Im carb cycling too, its working well for cutting weight (Im down from 209 to to 179.5 as of this morning) but my strength has taken a hit, my pressing movements for upper body seem to have suffered the most.
Today - Hams, Abs, Grip
Deadlifts (all double overhand)
132 x 5
132 x 5
198 x 5
226 x 12
132 + light bands x 8
176 + light bands x 8
198 + light bands x 5
Lying Leg Curls
100lbs x 9
110lbs x 3
95lbs x 6
80lbs x 8
80lbs x 7
80lbs x 6
35lbs x 8/8 (one leg at a time)
Did some sets of weighted hypers trying to use my band but it got a bit awkward so the sets were kind of crappy. Investigated with using a weighted vest too which was shit too.
DB RDL
61lb DB's x 20
61lb DB's x 20
Weighted Decline Situps (highest decline)
bw x 15
bw + 22lb plate on forehead x 12
bw + 27.5lb DB on forehead x 8
bw + 11lb plate on forehead x 8 x3sets
Hanging Leg Raise
3 sets of 8
Grip Work:
did some farmers walks, 3 sets total first with 66's for a long distance and second and third with 88's for a shorter distance
then did some pinch grip holds
then hung from a chinup bar for aslong as I could hold on for 2 sets
hands were battered and got a good forearm pump. feels awesome when my hands are all dry from chalk and my calluses are all sore from gripping. Wanted to do static holds with the BB but the rack was taken up
no cardio on the treadmill they were all being used and wanted to get home
20mins walking (outside)
pretty good workout. high rep deads are fun
... even if I was using stupid light weight lol
Today - Hams, Abs, Grip
Deadlifts (all double overhand)
132 x 5
132 x 5
198 x 5
226 x 12
132 + light bands x 8
176 + light bands x 8
198 + light bands x 5
Lying Leg Curls
100lbs x 9
110lbs x 3
95lbs x 6
80lbs x 8
80lbs x 7
80lbs x 6
35lbs x 8/8 (one leg at a time)
Did some sets of weighted hypers trying to use my band but it got a bit awkward so the sets were kind of crappy. Investigated with using a weighted vest too which was shit too.
DB RDL
61lb DB's x 20
61lb DB's x 20
Weighted Decline Situps (highest decline)
bw x 15
bw + 22lb plate on forehead x 12
bw + 27.5lb DB on forehead x 8
bw + 11lb plate on forehead x 8 x3sets
Hanging Leg Raise
3 sets of 8
Grip Work:
did some farmers walks, 3 sets total first with 66's for a long distance and second and third with 88's for a shorter distance
then did some pinch grip holds
then hung from a chinup bar for aslong as I could hold on for 2 sets
hands were battered and got a good forearm pump. feels awesome when my hands are all dry from chalk and my calluses are all sore from gripping. Wanted to do static holds with the BB but the rack was taken up
no cardio on the treadmill they were all being used and wanted to get home
20mins walking (outside)
pretty good workout. high rep deads are fun
... even if I was using stupid light weight lolyeah dude Im hoping some of the loss is temporary just from the low carbs... compared to what I used to eat even my high carb meals now are like medium carbs lol. I used to eat alot of carbs.
Im thinking of entering another powerlifting competition at the end of November... Ill be bottom-mid 182's too so I wont have to make weight meaning I can carb up the week before and hopefully some strength will come back when Im full of carbs.
Today - Back, Forearms
Wide Grip Chins
15 boo ya!!!
7 pulled the bar all the way under my chin and more controlled reps
7
6
8 (medium width neutral grip)
Seated Cable Row
Underhand: second held in the stretched lat position on each rep
8 plates x 15
10 plates x 12
10 plates x 11
Close Neutral: second held in the contracted position
12 plates x 12
12 plates x 10
14 plates (stack) x 6
DB Pullover
72lb DB x 16 PR
77lb DB x 9
77lb DB x 7
2 lighter sets with 61 and 50lb just holding the stretch for a while and pulling out my rib cage and lats. Not to failure or even that close to failure
Seated DB Shrug
77lb DB's x 11
- rest pause-
77lb DB's x 6
-rest pause-
77lb DB's x 6
Reverse Cable Preacher Curl*
40lbs x 20
50lbs x 12
60lbs x 6 -dropset- 50lbs x 8 -dropset- 40lbs x 8 -dropset- 30lbs x 20
*did these in an unconventional way, hard to explain but basically at the bottom of each rep I let the bar slide out to my fingertips then did a wrist curl and held the contracted wrist curl position for the reverse curl part of the movement. Gives the forearms a good pump
Band Pull Aparts
light band x 20
light band x 20
light band x 20
also did 2 sets of reverse wrist curls between sets of band pullaparts, 1st set 12 reps 2nd set 10 reps using a 25lb bar.
15mins cardio (incline treadmill)
awesome workout! not going to rest pause the seated shrugs again though cause it takes too long to get them into position. Pleased with the chins and pullovers. Low carbs is making it harder to get a good pump but since Iv gotten leaner Im noticing a little more vascularity in my forearms and bi's... Iv always wanted veiny forearms even since I was younger and didnt lift weights...
Wide Grip Chins
15 boo ya!!!
7 pulled the bar all the way under my chin and more controlled reps
7
6
8 (medium width neutral grip)
Seated Cable Row
Underhand: second held in the stretched lat position on each rep
8 plates x 15
10 plates x 12
10 plates x 11
Close Neutral: second held in the contracted position
12 plates x 12
12 plates x 10
14 plates (stack) x 6
DB Pullover
72lb DB x 16 PR
77lb DB x 9
77lb DB x 7
2 lighter sets with 61 and 50lb just holding the stretch for a while and pulling out my rib cage and lats. Not to failure or even that close to failure
Seated DB Shrug
77lb DB's x 11
- rest pause-
77lb DB's x 6
-rest pause-
77lb DB's x 6
Reverse Cable Preacher Curl*
40lbs x 20
50lbs x 12
60lbs x 6 -dropset- 50lbs x 8 -dropset- 40lbs x 8 -dropset- 30lbs x 20
*did these in an unconventional way, hard to explain but basically at the bottom of each rep I let the bar slide out to my fingertips then did a wrist curl and held the contracted wrist curl position for the reverse curl part of the movement. Gives the forearms a good pump
Band Pull Aparts
light band x 20
light band x 20
light band x 20
also did 2 sets of reverse wrist curls between sets of band pullaparts, 1st set 12 reps 2nd set 10 reps using a 25lb bar.
15mins cardio (incline treadmill)
awesome workout! not going to rest pause the seated shrugs again though cause it takes too long to get them into position. Pleased with the chins and pullovers. Low carbs is making it harder to get a good pump but since Iv gotten leaner Im noticing a little more vascularity in my forearms and bi's... Iv always wanted veiny forearms even since I was younger and didnt lift weights...
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Today - quads
deload/lighter workout today. Needed a squat deload and been working alot lately and not gotten much (enough) sleep so was tired too.
ATG Squats
88 x 5
132 x 5
132 x 5
132 x 5
132 x 5
132 x 5
Rest Paused Calves
Standing: 154 x 17-9-6
Seated: 110 x 10-6-5-4
Leg Extension
(super strict with a second hold at peak contraction)
110 x 10
110 x 10
110 x 10
110 x 10
Standing Calf Raise
2 sets of 30 standing on the edge of a step with a 25lb weighted vest
Ab Wheel
20
20 PR
12
Hanging Leg Raise
10
10
10
17mins treadmill cardio
23mins outide fast walking
deload/lighter workout today. Needed a squat deload and been working alot lately and not gotten much (enough) sleep so was tired too.
ATG Squats
88 x 5
132 x 5
132 x 5
132 x 5
132 x 5
132 x 5
Rest Paused Calves
Standing: 154 x 17-9-6
Seated: 110 x 10-6-5-4
Leg Extension
(super strict with a second hold at peak contraction)
110 x 10
110 x 10
110 x 10
110 x 10
Standing Calf Raise
2 sets of 30 standing on the edge of a step with a 25lb weighted vest
Ab Wheel
20
20 PR
12
Hanging Leg Raise
10
10
10
17mins treadmill cardio
23mins outide fast walking
Today - Chest, Tri's
ate some fast food today
but it was evident in the workout lol fast food makes me so much stronger
Flat DB Press
39's x 8
72's x 7 PR
83's x 2 PR
61's x 9
50's x 14
Flat DB Flyes
33's x 12 PR
39's x 8 PR
44's x 5 PR
33's x 10 -dropset- 27.5's x 8
Bench Dips
bw x 8
bw + 44lb plate x 15 PR
bw + 55lb plate x 12 PR
bw + 66lb x 8 PR -dropset- bw + 33lb x 3 -dropset- bw x 10 (feet on the floor)
Pushdowns
100 x 12
fucking awesome workout lol feel kinda bad for eating the fast food but iv never even benched the 83's while bulking before so it was pretty sweet to do that today
ate some fast food today
but it was evident in the workout lol fast food makes me so much stronger Flat DB Press
39's x 8
72's x 7 PR
83's x 2 PR
61's x 9
50's x 14
Flat DB Flyes
33's x 12 PR
39's x 8 PR
44's x 5 PR
33's x 10 -dropset- 27.5's x 8
Bench Dips
bw x 8
bw + 44lb plate x 15 PR
bw + 55lb plate x 12 PR
bw + 66lb x 8 PR -dropset- bw + 33lb x 3 -dropset- bw x 10 (feet on the floor)
Pushdowns
100 x 12
fucking awesome workout lol feel kinda bad for eating the fast food but iv never even benched the 83's while bulking before so it was pretty sweet to do that today
good work EM! trust me you will love being lean and being able to strength train its the best
Thanks gladiator, although I have never had my bodyfat measured, judging by pics I have seen of other people I would say I'm around 15% or 16%. Not quite lean enough for visible upper abs but when I tense them the upper and middle come through a bit. A vein has appeared on my right bicep. Veins on forearms very slightly more visible but not much. Definition has improved in my back, delts and forearms. Calves and back look better too. Arms look a little better when relaxed but not great yet.
I'm going to a party Friday night, a big house party (well big compared to what I am used to). I have turned down 3 parties lately because of my diet including one which was all even bigger and in town at bars and shit since everyone has fake id so they can buy alcohol lol. So I think I deserve this one.
Anyway the point is I'm not going to wear a hoodie like usual I'm wearing a semi-tight tshirt that I can pull off now I'm not as fat. I'm going to carb load the day before and Friday morning then cur everything out (including drinking water) and hopefully I should fill out and look a bit fuller (I'm looking pretty flat lately from low carbs) I'm a little doubtful and have a feeling the result won't be great but it's worth a try to see how it works. Hopefully I won't end up bloated lol. I would only regret it if I didn't try.
Bad news? I'm going to turn up at the party dehydrated and starving like a mofo feeling depleted and start drinking alcohol and probably feel pretty awful lol. Only time will tell but let me tell you I am excited for a carb loading day tomorrow!!!
I'm going to a party Friday night, a big house party (well big compared to what I am used to). I have turned down 3 parties lately because of my diet including one which was all even bigger and in town at bars and shit since everyone has fake id so they can buy alcohol lol. So I think I deserve this one.
Anyway the point is I'm not going to wear a hoodie like usual I'm wearing a semi-tight tshirt that I can pull off now I'm not as fat. I'm going to carb load the day before and Friday morning then cur everything out (including drinking water) and hopefully I should fill out and look a bit fuller (I'm looking pretty flat lately from low carbs) I'm a little doubtful and have a feeling the result won't be great but it's worth a try to see how it works. Hopefully I won't end up bloated lol. I would only regret it if I didn't try.
Bad news? I'm going to turn up at the party dehydrated and starving like a mofo feeling depleted and start drinking alcohol and probably feel pretty awful lol. Only time will tell but let me tell you I am excited for a carb loading day tomorrow!!!
Don't cut out drinking water numbskull
Drink plenty of water. Espeically if you're going to be drinking. Don't ride off with anyone who's been drinking either. That shit's not cool. Have fun and be safe.
Drink plenty of water. Espeically if you're going to be drinking. Don't ride off with anyone who's been drinking either. That shit's not cool. Have fun and be safe.
Tblock1
New member
I know for real no offense but that is pretty douchy to wear a tight t-shirt and carb load then nothing and no water just to look good. Seriously wtf happened to the badass that was em?
http://1.bp.blogspot.com/_g9Pq-OMaf0w/S8tzFnIBy-I/AAAAAAAACJg/8XG9zfRxFy0/s1600/douchebag-1.jpg
Actually guys I found a pic of em getting all geared up for the party! I have to admit though em you are looking pretty cut compared to before, and you gre out your hair and died it!
http://1.bp.blogspot.com/_g9Pq-OMaf0w/S8tzFnIBy-I/AAAAAAAACJg/8XG9zfRxFy0/s1600/douchebag-1.jpg
Actually guys I found a pic of em getting all geared up for the party! I have to admit though em you are looking pretty cut compared to before, and you gre out your hair and died it!
miked8c
New member
I think I'm going to side with T-Block with this, you should not prepare this much for a party. You sound like your preparing for a bodybuilding competition, like carb loading and diet changes, are you serious? Dude just go out and have fun you should not be changing your diet and starving for a party. That is like borderline bigorexia, I'm am not trying to be a dick but I know I am coming across as one.
lol have fun EM jus make sure to get some numbers from girls
Its 5.30pm right now and the party starts at around 8.30. Im fuckin starving but dont really feel dehydrated.
Lol whatever you guys saying I dont need to do this prep for a party. I look a little flat 24/7 from the low carbs lately and to tell you the truth I havnt seen a massive differance from my carb up day. I am very slightly bloated but not too much and I guess I look a little bit fuller but not really anything that noticeable. A little dissapointed and Im on the verge of saying fuck it and eating before I go lol especially since Im just going to start eating and drinking when I get there lol. I only ate around 300g of carbs on my carb up day which doesnt sound like much but that is alot compared to what I have been eating, on a low carb day I prob get 60-80g of carbs and 120-180g on a high carb day.
my bodybuilder side has come through while cutting and getting all my advice and help from joe d
Lol whatever you guys saying I dont need to do this prep for a party. I look a little flat 24/7 from the low carbs lately and to tell you the truth I havnt seen a massive differance from my carb up day. I am very slightly bloated but not too much and I guess I look a little bit fuller but not really anything that noticeable. A little dissapointed and Im on the verge of saying fuck it and eating before I go lol especially since Im just going to start eating and drinking when I get there lol. I only ate around 300g of carbs on my carb up day which doesnt sound like much but that is alot compared to what I have been eating, on a low carb day I prob get 60-80g of carbs and 120-180g on a high carb day.
my bodybuilder side has come through while cutting and getting all my advice and help from joe d
Party was sweet. Bloat went down by the time I got there which was cool. I don't really get hangovers so today I'm fine. Gonna keep my meals small today and maybe even fit in some cardio. My appetite for food was suprisingly small at the party...
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ghettostudmuffin
New member
I have to admit that was a pretty fucking faggy post EM.
Jesus, chill the fuck out, eat decently, focus on getting stronger and in time things will work out.
Carb loading/depleting, water deprivation for a tight t-shirt? And at your age? Skipping 3 parties for a fucking diet?
I'm not sure if you correlate how fit you appear to have serious bearing on whether girls will find you attractive, but I can tell you legit confidence trumps all. I've known too many average and even quite a few ugly fucks with fine girls.
Personally I'd go insane trying to do all this carb load/delaod crap. It's really not necessary on a diet. Also keep in mind you can factor in 1-2 beers on a party day. Keep things moderate. You don't need to get shit faced. Puff a joint once and drink a beer or 2 and you're good.
Feel me?
Jesus, chill the fuck out, eat decently, focus on getting stronger and in time things will work out.
Carb loading/depleting, water deprivation for a tight t-shirt? And at your age? Skipping 3 parties for a fucking diet?
I'm not sure if you correlate how fit you appear to have serious bearing on whether girls will find you attractive, but I can tell you legit confidence trumps all. I've known too many average and even quite a few ugly fucks with fine girls.
Personally I'd go insane trying to do all this carb load/delaod crap. It's really not necessary on a diet. Also keep in mind you can factor in 1-2 beers on a party day. Keep things moderate. You don't need to get shit faced. Puff a joint once and drink a beer or 2 and you're good.
Feel me?
haha yeah dude. Ill carb load for a party even if it does mean I have bigorexia lol. It worked very well actually, in that post before the party I was saying I was dissapointed, but I actually "peaked" perfectly. 4 hours before the party I was bloated, looking soft and my nips looked puffy lol. By the time I was about to set off the bloat had gone and I looked fuller, veins in my forearms and bi's were a little more visible and my forearms especially looked fuller. I got quite alot of comments at the party about looking leaner and being "hench" which it brit talk for muscley lol. People were feeling my muscles pretty much all night lol. I also got pumps very easily. Since I cut my carbs so low it has been harder and harder to get a pump. But at the party my forearms, bi's and traps got pumped as fuck just from carryed this girl who's feet hurt too much from her shoes lol.
I am actually thinking of competing on November 28th... I might even be able to make the 165's by then lol. Thats pretty awesome since in march I only just made the 198s by half a pound and a few days later I pushed up and over the summer I got heavy enough to have to compete in the 220's haha.
Cutting is going well. Not put up progress pics yet, I showed one to SouthernLord the other day and I have to say its pretty evident have managed to keep alot of muscle mass even if the muscles arnt good for shit in terms of strength right now lol.
how are you bro
JDid23
New member
agreed with ghetto/rr..... i'm not the best lookin dude- not an ugly fuck, but i get more girls than my best friend here who gets approached by girls sometimes since he isn't as confident. Be comfortable in your own shoes with or without muscles and you'll be fine.
Dude, competing at 165 would be sick. I bet there is no way you even fathomed contemplating something like this 4-5 months ago. Your progress has been insane bro
Dude, competing at 165 would be sick. I bet there is no way you even fathomed contemplating something like this 4-5 months ago. Your progress has been insane bro
LOL. What are you hoping I say to that? "oh sorry mr studmuffin I shouldn't worry about the way I look just because you don't please forgive me and I won't do it again"
I'm enjoying cutting. And I enjoy manipulating my diet to manipulate the way I look. I felt proud of myself that my little "party prep" was successful and I will do it again next time. Just because you don't have the dedication to carb cycle and carb load, and it would drive you crazy or whatever you said doesn't mean I am not willing to put the effort into doing it.
Btw my friend who has guided me through this whole process only told me about the prep because he didn't realise I would be drinking alcohol. Afterwards he said it was a bad idea if I was planning to drink.
I didn't do all that "just for a tight t-shirt" either I just meansioned I can wear tighter clothes now I am leaner.
I have lost 30lbs and I plan to keep on going no matter what you guys say. I want to be lean for once in my life but that just doesn't seem to go down well with you for whatever reason.
Tblock1
New member
Well I got to say you've done a great job em, but c'mon from here that does sound kind of gay you gotta admit the whole prepping so you can wear a tighter shirt to a party and all I understand your motives it just didnt sound great
oh and jdid everyone knows you are an ugly fuck
I understand your motives it just didnt sound greatoh and jdid everyone knows you are an ugly fuck
Lol I already said I didn't do it for a tight shirt. I just wore a shirt that was tighter[/] than what I usually wear when I was so fat lol. Besides it worked, like I said I got alot of comments and people kept feeling my muscles.
Today - Shoulders and Calves
Seated DB Press
16.5's x 10
33's x 8
44's x 3
61's x 4 + 2 reps with a little assistance PR
50's x 8 -dropset- 39's x 8 -dropset- 27.5's x 10
Seated Calf Raise
120 x 9 PR
-rest pause-
120 x 7
-rest pause-
120 x 6
-rest pause-
120 x 6
-dropset-
100 x 10
BB Upright Row
45 x 12
66 x 10
88 x 12
99 x 8 -dropset- 88 x 8 -dropset- 66 x 15
Cable Upright Row (rope handle attachment)
50lbs x 12
50lbs x 15
50lbs x 15
50lbs x 15
held each rep in the contracted position for 1 sec
Lateral Raises
16.5's x 8
11's x 12
11's x 12
11's x 12
these were supersetted with
Machine Shoulder Press dont remember the weights
1st set 12 reps
2nd set 18 reps (dropped the weight down)
3rd set 20 reps
Incline Treadmill 15mins
Outdoor Walking 25mins
fun stuff
I have an awesome training week this week, shoulders today, deadlifts on wednesday then back on friday
Today - Shoulders and Calves
Seated DB Press
16.5's x 10
33's x 8
44's x 3
61's x 4 + 2 reps with a little assistance PR
50's x 8 -dropset- 39's x 8 -dropset- 27.5's x 10
Seated Calf Raise
120 x 9 PR
-rest pause-
120 x 7
-rest pause-
120 x 6
-rest pause-
120 x 6
-dropset-
100 x 10
BB Upright Row
45 x 12
66 x 10
88 x 12
99 x 8 -dropset- 88 x 8 -dropset- 66 x 15
Cable Upright Row (rope handle attachment)
50lbs x 12
50lbs x 15
50lbs x 15
50lbs x 15
held each rep in the contracted position for 1 sec
Lateral Raises
16.5's x 8
11's x 12
11's x 12
11's x 12
these were supersetted with
Machine Shoulder Press dont remember the weights
1st set 12 reps
2nd set 18 reps (dropped the weight down)
3rd set 20 reps
Incline Treadmill 15mins
Outdoor Walking 25mins
fun stuff
I have an awesome training week this week, shoulders today, deadlifts on wednesday then back on friday
Today - Hams, Calves, Abs, Forearms
Deadlifts
132 x 5
198 x 5
242 x 3
264 x 5
187 x 5
187 x 5
187 x 5
187 x 5
187 x 5
Standing Calf Raise
110 x 10
176 x 9 PR
-rest pause-
176 x 7
-rest pause-
176 x 6
-rest pause-
176 x 6
One Legged Lying Leg Curl
35 x 5/5
35 x 12/12
35 x 9/9
30 x 10/10
20 x 15/15
40 x 5/5
Weighted Hypers
22lb x 20
33lb x 15
33lb x 12 -dropset- 22lb x 5 -dropset- bw x 5
Gripper
HG-150 x 20/20
HG-150 x 12/12
HG-150 x 10/10
Ab Wheel
20
12
12
Reverse Wrist Curl
22 x 15
22 x 12
22 x 10
22 x 7
Cardio:
Incline Treadmill 15mins - cranked the speed up a little and this was hard
Outdoor Walking - 20mins
Deadlifts
132 x 5
198 x 5
242 x 3
264 x 5
187 x 5
187 x 5
187 x 5
187 x 5
187 x 5
Standing Calf Raise
110 x 10
176 x 9 PR
-rest pause-
176 x 7
-rest pause-
176 x 6
-rest pause-
176 x 6
One Legged Lying Leg Curl
35 x 5/5
35 x 12/12
35 x 9/9
30 x 10/10
20 x 15/15
40 x 5/5
Weighted Hypers
22lb x 20
33lb x 15
33lb x 12 -dropset- 22lb x 5 -dropset- bw x 5
Gripper
HG-150 x 20/20
HG-150 x 12/12
HG-150 x 10/10
Ab Wheel
20
12
12
Reverse Wrist Curl
22 x 15
22 x 12
22 x 10
22 x 7
Cardio:
Incline Treadmill 15mins - cranked the speed up a little and this was hard
Outdoor Walking - 20mins
hows ur strength now compared to before you cut?
Before cut:
bench 242x1
squat 253x3 parallel
deadlift 314x3
now
bench 187x6-7
deadlift 286x2
squat 198x6x6 ATG
hit some pr's while cutting that I couldn't even do before I started cutting but only a few, pullovers, squats and calf raises have made progress but not much else has. Obv I can do more chins but only because I'm lighter. Hit an all time PR on seated db press on Monday though: 61's x 4 reps. I also Hit some leg curl PR's in the first month or so of cutting and got up to 100x9 but been stuck around there ever since...
Today - Chest, Tri's
was meant to be back but my traps, rear delts and erectors were still sore from deadlifts on hamstring day. My hams are sore too so didnt want to squat.
Flat DB Press
27.5's x 10
39's x 10
44's x 8
61's x 12
72's x 4
66's x 6
55's x 11
what a great exercise, awesome chest pump.
Dips
bodyweight x 14 awesome!
bodyweight + 11lb x 8
bodyweight + 22lb x 6 -dropset- bw x 3
Flat Flyes
33's x 10
33's x 10
33's x 9
33's x 7
Tricep Pushdowns 45 secs rest between sets
90 x 15
90 x 13
90 x 10
80 x 12
tri's were pumped like fuck, went to check them in the mirror in the toilets and they looked awesome
Cardio
Incline Treadmill 15mins
Outside Walking 20mins
was meant to be back but my traps, rear delts and erectors were still sore from deadlifts on hamstring day. My hams are sore too so didnt want to squat.
Flat DB Press
27.5's x 10
39's x 10
44's x 8
61's x 12
72's x 4
66's x 6
55's x 11
what a great exercise, awesome chest pump.
Dips
bodyweight x 14 awesome!
bodyweight + 11lb x 8
bodyweight + 22lb x 6 -dropset- bw x 3
Flat Flyes
33's x 10
33's x 10
33's x 9
33's x 7
Tricep Pushdowns 45 secs rest between sets
90 x 15
90 x 13
90 x 10
80 x 12
tri's were pumped like fuck, went to check them in the mirror in the toilets and they looked awesome
Cardio
Incline Treadmill 15mins
Outside Walking 20mins
Lol those dips are shit, when I weighed 205 I could do 4 deep dips with an extra 45lbs on my waist.
cutting progress has slowed a little but now Iv added more cardio this should help it get going again (i barely did any before), I think with another 10lbs of fat loss I should have some ab visibility. Im getting more comments from people saying I look slimmer and healthier too which is cool.
Gonna hit quads in about an hour. Back is still sore so Ill leave it for a while.
cutting progress has slowed a little but now Iv added more cardio this should help it get going again (i barely did any before), I think with another 10lbs of fat loss I should have some ab visibility. Im getting more comments from people saying I look slimmer and healthier too which is cool.
Gonna hit quads in about an hour. Back is still sore so Ill leave it for a while.
Today - Quads
Full Squats
110 x 5
154 x 5
209 x 3
209 x 3
209 x 3
ATG Front Squats pause in the hole for 1-2 secs on each rep
45 x 10
88 x 10
110 x 10
132 x 10
Leg Press (deep reps w/ constant tension)
210 x 20
230 x 20
235 x 17
Leg Extension I do these just like I do leg curls, 1 second hold at peak contraction and slow negatives
70 x 12
80 x 12
90 x 12
90 x 12 -dropset- 70 x 6 -dropset- 50 x 8
holy quad burn
Cardio
20mins outdoor walking
no treadmill cardio, could hardly walk lol
Full Squats
110 x 5
154 x 5
209 x 3
209 x 3
209 x 3
ATG Front Squats pause in the hole for 1-2 secs on each rep
45 x 10
88 x 10
110 x 10
132 x 10
Leg Press (deep reps w/ constant tension)
210 x 20
230 x 20
235 x 17
Leg Extension I do these just like I do leg curls, 1 second hold at peak contraction and slow negatives
70 x 12
80 x 12
90 x 12
90 x 12 -dropset- 70 x 6 -dropset- 50 x 8
holy quad burn
Cardio
20mins outdoor walking
no treadmill cardio, could hardly walk lol
oso0960
New member
Nice bro! Sorry if you said this in a previous post, but how much weight have you dropped so far?
34lbs and still going bro!
im hoping when im done cutting and i can carb up again some of the strength will return...
As low as I need to go for visible upper/middle abs
I started cutting on June 26th. Im thinking of competing on November 28th, might even be able to make 165's lol.Im also looking into getting coaching for the olympic lifts (clean and jerk, snatch)
edit: Iv just checked the records for 165's and 182's... damn there are some strong kids out there and I stand no chance of doing anything impressive lol. Records for 165's in 16-17 age catagory are 352 squat, 253 bench, 462 deadlift and 1056 total lol. For 182's its 440 squat, 286 bench, 484 deadlift and 1183 total
wtf lol
I doubt I could at 165...
209 squats were hard, I would say 209 was probably my current 5rm
Today - back, bi's
weighed in at 173.8 this morning
Wide Grip Chins
tested out the other chinup bar at the gym today, its a differant style and felt awkward and not using it again
14 awesome forearm pump
8*
6
6
6*
*these two sets I used a close neutral grip
Seated Cable Row
2x15 8 plates reverse grip stretching out my lats
stack x 12 close neutral from here
stack x 8
13 plates x 10 -dropset- 11 plates x 11 -dropset- 9 plates x 30
DB Pullover
72lb DB x 17
83lb DB x 6
66lb DB x 10
66lb DB x 10
Seated DB Shrugs
3 sets of 20 with 55's
Straight Bar Curls
45 x 10
66 x 11
-rest pause-
66 x 4
-rest pause-
66 x 3
my curling strength has always sucked but my arms seem to have gotten bigger lately so who cares 
Cardio
15mins incline treadmill
20mins outdoor walking
weighed in at 173.8 this morning
Wide Grip Chins
tested out the other chinup bar at the gym today, its a differant style and felt awkward and not using it again
14 awesome forearm pump
8*
6
6
6*
*these two sets I used a close neutral grip
Seated Cable Row
2x15 8 plates reverse grip stretching out my lats
stack x 12 close neutral from here
stack x 8
13 plates x 10 -dropset- 11 plates x 11 -dropset- 9 plates x 30
DB Pullover
72lb DB x 17
83lb DB x 6
66lb DB x 10
66lb DB x 10
Seated DB Shrugs
3 sets of 20 with 55's
Straight Bar Curls
45 x 10
66 x 11
-rest pause-
66 x 4
-rest pause-
66 x 3
my curling strength has always sucked
but my arms seem to have gotten bigger lately so who cares Cardio
15mins incline treadmill
20mins outdoor walking
Ill get a video soon dude.
training hams and calves today Ill do some forearms if I have time too.
lol my anatomy teacher yesterday said that anymore than 28% of your total daily calories come from protein then your body doesnt utilise it
Also guys I just worked out how many cals Im eating a day and on Monday, which was higher carbs because of it being a training day my daily total was 1594kcal hahaahha 
. And you want to know the even worse part? My total carbs for that day were 105g 
training hams and calves today Ill do some forearms if I have time too.
lol my anatomy teacher yesterday said that anymore than 28% of your total daily calories come from protein then your body doesnt utilise it
Also guys I just worked out how many cals Im eating a day and on Monday, which was higher carbs because of it being a training day my daily total was 1594kcal
hahaahha . And you want to know the even worse part? My total carbs for that day were 105g Today - hams, calves, abs, forearms
Superset 1:
A1: Romanian Deadlift
132 x 10
176 x 10
220 x 8
198 x 10
132 x 18
A2: Standing Calf Raise (on a step)
bw x 20
bw + 25lb weighted vest x 20
bw + vest x 8 (one leg at a time)
bw x 10 (one leg at a time)
bw + vest x 50
Superset 2:
B1: One Legged Lying Leg Curl
40lbs x 3/3
20lbs x 10/10
20lbs x 10/10
30lbs x 7/7
B2: Seated Calf Raise
120lbs x 6
105lbs x 9
105lbs x 9
80lbs x 15
lol these weights are pathetic, I shortened my rest periods and it showed
Weighted Decline Situp
bw x 20
11lb plate on forehead x 8
22lb plate on forehead x 15 PR
bw x 20
Broomstick Twists (while lying back on decline bench)
3 sets of 40 (20 per side)
Reverse BB Wrist Curl
25lbs x 13
25lbs x 9
25lbs x 7
25lbs x 6
BB Wrist Curl
25lbs x 10
66lbs x 15 PR
Cardio
15mins incline treadmill
20mins outdoor walking
Superset 1:
A1: Romanian Deadlift
132 x 10
176 x 10
220 x 8
198 x 10
132 x 18
A2: Standing Calf Raise (on a step)
bw x 20
bw + 25lb weighted vest x 20
bw + vest x 8 (one leg at a time)
bw x 10 (one leg at a time)
bw + vest x 50
Superset 2:
B1: One Legged Lying Leg Curl
40lbs x 3/3
20lbs x 10/10
20lbs x 10/10
30lbs x 7/7
B2: Seated Calf Raise
120lbs x 6
105lbs x 9
105lbs x 9
80lbs x 15
lol these weights are pathetic, I shortened my rest periods and it showed
Weighted Decline Situp
bw x 20
11lb plate on forehead x 8
22lb plate on forehead x 15 PR
bw x 20
Broomstick Twists (while lying back on decline bench)
3 sets of 40 (20 per side)
Reverse BB Wrist Curl
25lbs x 13
25lbs x 9
25lbs x 7
25lbs x 6
BB Wrist Curl
25lbs x 10
66lbs x 15 PR
Cardio
15mins incline treadmill
20mins outdoor walking
Ill get a video soon dude.
training hams and calves today Ill do some forearms if I have time too.
lol my anatomy teacher yesterday said that anymore than 28% of your total daily calories come from protein then your body doesnt utilise it
Also guys I just worked out how many cals Im eating a day and on Monday, which was higher carbs because of it being a training day my daily total was 1594kcal
Damn im not familiar with the cycling carbs system but that is pretty low. I get easily 70 carbs and close to 1200 kcals in my 1st 2 meals of the days. But then again im on a bulking diet because im still a lightweight
i bet you're missing those carbs!... i would go crazy without mine...
ghettostudmuffin
New member
You're going to get get very small and weak on that calorie intake. I guarantee it.
The least calories I ever took in while dieting was 2400 a day and that was tough. Brought me down to 170lbs, but I lost a ton of muscle in the process.
I would seriously consider upping your calories.
The least calories I ever took in while dieting was 2400 a day and that was tough. Brought me down to 170lbs, but I lost a ton of muscle in the process.
I would seriously consider upping your calories.
I didn't even know my calories where that low. I take my diet meal by meal not day by day. I have been loosing fat so far and not really lost much muscle mass. But I agree that it is very low, I won't be dropping it any lower. I think the next 10lbs of loss are going to be alot harder than it has been so far though...
Up your kcal!
1600 is less than most girls with eating disorders consume.
Are you keeping up with how much weight you're losing per week?
1600 is less than most girls with eating disorders consume.
Are you keeping up with how much weight you're losing per week?
why would I change it if it seems to be working lol. I am however adding in a small cheat meal every 3 days or so (but only post workout) just soemthing like a slize of pizza.
and yes I have a record of my weight gain/loss from December 16 2009, but this is my cutting progress:
Oct 21: 173.8lb
Oct 17: 175.0lb
Oct 13: 175.5lb
Oct 9: 180lb (carb loaded)
Oct 5: 176lb
Sep 27: 182lb
Sep 18: 186lb
Sep 15: 188lb
Sep 5: 192.5lb
Sep 3: 190lb
Aug 26: 192.5lb
Aug 12: 197.6lb
Aug 8: 198.5lb
Jul 20: 200.5lb
Jul 6: 203lb
Jun 26: 209lb
I have it going all the way back until December 16th 2009. On a graph it looks like this:
Tblock1
New member
where should I start here? You've lost 35.2 lbs of bodyweight. If you were say 20% bodyfat at 209 that means you had 41.8 lbs of fat. Now you are 173.8. You are much weaker, and now around 15% you say? That would put you at losing 15.7 lbs of fat. What's the other 20 pounds of loss? I'll be really generous and say you're at 12% bodyfat. You've lost 20 lbs of fat. What is the rest? It's not water weight I guarantee man you've probably lost a lot of muscle and you are way weaker now. I would definitely up the calories. I don't mean to be a dick here I'm just trying to make a point
ghettostudmuffin
New member
Except for the few genetically gifted people cutting bodyfat while retaining most if not all the muscle mass is a difficult process.
You have to hit the gym hard to keep working the muscle you have even as you are going into a caloric deficit which makes training harder because you got less glycogen, less water bloat etc.
Then you have to be spot on with your calorie intake and "gradually" lower it. 1-1.5 pounds a week being ideal. I don't keep a log of what I eat when bulking, but I do know what I eat on a typical day and keep dibs on my bodyweight via the scale a couple times a week.
I haven't dieted down in a long time, but I was making similar mistakes as you. Tblock1 is correct that based off the weight you have lost and your possible bodyfat you have lost ALOT of muscle whether you realize it or not.
When I cut down I start at 4k calories a day as a safe place and then add in 30 minutes of cardio after my workout days so typically 3-4 light-moderate cardio sessions a week.
Then drop the cals by like 250 every 2 weeks. That in combination with the cardio should slowly shed fat yet supply enough fuel to keep the muscles going. I don't believe in all the carb cycling or funky diet ratios for dieting down, but I do believe in calorie spiking to re-boost the metabolism. 1 cheat day a week eating a metric shit ton of calories can greatly aid in the process. In hindsight I would not drop my calorie intake below 3000 a day.
It's a subtle balance especially doing it natural.
I'll take my current job for example. In 4 weeks I've lost nearly 10lbs even though I eat quite abit of food and not all of it is clean. So I know I am burning bookoo ass calories from this. I have also noticed over the course of those 4 weeks that my strength has remained roughly the same or minor improvements vs the constant steady progression I was getting before this job when calorie intake was high and activity level was fairly low.
It sounds like you want to be 160lbs for whatever reason and if that's the case more power to ya, but in the end losing so much muscle I think you'll find you just look like a smaller version of yourself and not quite the built figure you were hoping for possibly.
Now if you do manage to get super lean and let's say you weight 150lbs just remember don't mistake definition for muscle.
Anyhow, good luck with your diet.
You have to hit the gym hard to keep working the muscle you have even as you are going into a caloric deficit which makes training harder because you got less glycogen, less water bloat etc.
Then you have to be spot on with your calorie intake and "gradually" lower it. 1-1.5 pounds a week being ideal. I don't keep a log of what I eat when bulking, but I do know what I eat on a typical day and keep dibs on my bodyweight via the scale a couple times a week.
I haven't dieted down in a long time, but I was making similar mistakes as you. Tblock1 is correct that based off the weight you have lost and your possible bodyfat you have lost ALOT of muscle whether you realize it or not.
When I cut down I start at 4k calories a day as a safe place and then add in 30 minutes of cardio after my workout days so typically 3-4 light-moderate cardio sessions a week.
Then drop the cals by like 250 every 2 weeks. That in combination with the cardio should slowly shed fat yet supply enough fuel to keep the muscles going. I don't believe in all the carb cycling or funky diet ratios for dieting down, but I do believe in calorie spiking to re-boost the metabolism. 1 cheat day a week eating a metric shit ton of calories can greatly aid in the process. In hindsight I would not drop my calorie intake below 3000 a day.
It's a subtle balance especially doing it natural.
I'll take my current job for example. In 4 weeks I've lost nearly 10lbs even though I eat quite abit of food and not all of it is clean. So I know I am burning bookoo ass calories from this. I have also noticed over the course of those 4 weeks that my strength has remained roughly the same or minor improvements vs the constant steady progression I was getting before this job when calorie intake was high and activity level was fairly low.
It sounds like you want to be 160lbs for whatever reason and if that's the case more power to ya, but in the end losing so much muscle I think you'll find you just look like a smaller version of yourself and not quite the built figure you were hoping for possibly.
Now if you do manage to get super lean and let's say you weight 150lbs just remember don't mistake definition for muscle.
Anyhow, good luck with your diet.
SouthernLord is the only one on here who has seen my current progress pics and he didnt really say anything about muscle loss, maybe he will chime in here with his opinion of how I have done so far.
I was above 20% when I was 209 and I was very bloated. I actually just typed out a reply and put a link to a progress pic but decided not to put any up yet.
Im pretty sure I could add 5-6lbs in a few days if I carb loaded again, thats what happened last time I carb loaded. Yes I have probably lost some muscle I know I will have and Im not denying this.
I ate a little cheat food today lol so my calories were higher too
lets say i was 24% bodyfat at 209, so 50lbs of fat on my body (like I have said several times your all thinking I was leaner than I actually was at 209). I have lost 35lbs total. Just for example's sake lets say 25lbs of this was fat weight. 5lbs was water and another 5lbs was muscle. I would be weighing 174 (which I am) I would have 25lbs less fat. So I would be 174 with 25lbs of fat, this puts me at ~14% bodyfat....
Anyway. Today I did chest and grip
Flat DB Press
27.5's x 10
39's x 10
50's x 5
61's x 13 (pr while cutting)
61's x 12
61's x 11
61's x 8
61's x 8
15 Degree Incline Flye
27.5's x 20
27.5's x 20
27.5's x 20
27.5's x 20
27.5's x 20
I did static BB grip holds inbetween every set except for the 3 warm up sets on my presses.
Cardio
20mins outdoor walking (no treadmill cardio on the last workout of the week)
basic, simple and fun
I was above 20% when I was 209 and I was very bloated. I actually just typed out a reply and put a link to a progress pic but decided not to put any up yet.
Im pretty sure I could add 5-6lbs in a few days if I carb loaded again, thats what happened last time I carb loaded. Yes I have probably lost some muscle I know I will have and Im not denying this.
I ate a little cheat food today lol so my calories were higher too
lets say i was 24% bodyfat at 209, so 50lbs of fat on my body (like I have said several times your all thinking I was leaner than I actually was at 209). I have lost 35lbs total. Just for example's sake lets say 25lbs of this was fat weight. 5lbs was water and another 5lbs was muscle. I would be weighing 174 (which I am) I would have 25lbs less fat. So I would be 174 with 25lbs of fat, this puts me at ~14% bodyfat....
Anyway. Today I did chest and grip
Flat DB Press
27.5's x 10
39's x 10
50's x 5
61's x 13 (pr while cutting)
61's x 12
61's x 11
61's x 8
61's x 8
15 Degree Incline Flye
27.5's x 20
27.5's x 20
27.5's x 20
27.5's x 20
27.5's x 20
I did static BB grip holds inbetween every set except for the 3 warm up sets on my presses.
Cardio
20mins outdoor walking (no treadmill cardio on the last workout of the week)
basic, simple and fun
I did see Em's pic a few weeks back. He was well over 20% in the first pic. He looks 100% better now. Even though he's smaller he's looking rather jacked.
I'm sure he'll eventually be satisfied with his weight loss and then he can go back to lean bulk mode and the strength gains will return.
2 pounds of weight loss per week would be the max I'd shoot for. Don't be afraid of having a big ass cheat meal once a week. Give yourself an hour to binge the night before a big workout.
It also might not hurt to reset for a week or two. Eat at your new maintenance, then lower your kcal slightly. Say 250-500 below maintenance max. After the reset of course. This will give your body a break and recharge your metabolism.
I'm sure he'll eventually be satisfied with his weight loss and then he can go back to lean bulk mode and the strength gains will return.
2 pounds of weight loss per week would be the max I'd shoot for. Don't be afraid of having a big ass cheat meal once a week. Give yourself an hour to binge the night before a big workout.
It also might not hurt to reset for a week or two. Eat at your new maintenance, then lower your kcal slightly. Say 250-500 below maintenance max. After the reset of course. This will give your body a break and recharge your metabolism.
ghettostudmuffin
New member
I respect dieting even though I'm clearly not a fan of it. I hate having to keep track of all the ratios, total caloric intake and what not. Plus the extra cardio lol.
I dislike trying to clean bulk even more, buuuut for someone trying to add quality muscle to their frame rather than long-term bulking up and focusing on pure size and strength at all costs it's probably the way to go.
Once you are happy with your definition and want to add muscle you could start at 500 extra calories a day and that would add weight to you add a reasonable rate. Not too fast and not too slow.
Keep up the good work man. Dieting takes dedication and I admit I am too fuckin lazy too bother with it at this point.
I dislike trying to clean bulk even more, buuuut for someone trying to add quality muscle to their frame rather than long-term bulking up and focusing on pure size and strength at all costs it's probably the way to go.
Once you are happy with your definition and want to add muscle you could start at 500 extra calories a day and that would add weight to you add a reasonable rate. Not too fast and not too slow.
Keep up the good work man. Dieting takes dedication and I admit I am too fuckin lazy too bother with it at this point.
THANKS bro. I have no idea what my maintanance is though and I never did in the first place. I have basically tryed to cheat as little as possible the whole time and gotten pretty good at it lately, but I think a cheat meal either pre or post workout once a week would be a good idea now. Last time I had a cheap meal pre workiout i had macdonalds before a chest workout and I hit some all time pr's in my dumbell presses that I hadnt even been able to do when I was bulked up!
oh man binging sounds so good, I would totally load up on oatmeal, bagels and fruit lol
Dieting fucking sucks.
The only upside I see to it is the cheaper food bill haha
The only upside I see to it is the cheaper food bill haha
THANKS bro. I have no idea what my maintanance is though and I never did in the first place. I have basically tryed to cheat as little as possible the whole time and gotten pretty good at it lately, but I think a cheat meal either pre or post workout once a week would be a good idea now. Last time I had a cheap meal pre workiout i had macdonalds before a chest workout and I hit some all time pr's in my dumbell presses that I hadnt even been able to do when I was bulked up!
oh man binging sounds so good, I would totally load up on oatmeal, bagels and fruit lol
the milk food bill has gone down but i get through 8 or 9 eggs almost every day now and eat alot more meat than i did so not really any cheaper!
and yes i am excited to get back to gaining weight and strength, but very excited to get lean too!
I respect dieting even though I'm clearly not a fan of it. I hate having to keep track of all the ratios, total caloric intake and what not. Plus the extra cardio lol.
I dislike trying to clean bulk even more, buuuut for someone trying to add quality muscle to their frame rather than long-term bulking up and focusing on pure size and strength at all costs it's probably the way to go.
Once you are happy with your definition and want to add muscle you could start at 500 extra calories a day and that would add weight to you add a reasonable rate. Not too fast and not too slow.
Keep up the good work man. Dieting takes dedication and I admit I am too fuckin lazy too bother with it at this point.
thanks man, yes me and yuo seem to have a differant outlook on how important aesthetics are btu thats not a problem. I used to eat like you talk about eating and it worked well for strength gains but i ended up gettign very chunky. now I am trying to undo all of those mistakes and finally getting slimmer, it feels too good to be true because I have never been lean in my life! thanks for your input and interest along the way though bro
and i dont mind the diet i just hate the cardio!
I've had success just having one big ass cheat meal as my last meal for the day, the day before a big workout. I would cheat on sunday night and train legs or back on sunday. Basically pizza, ice cream, and kids cereal lol.
interesting, thanks. Im not sure when I will have it, probably post workout after a big training day, or the day before a big training day.
its hard to say which is my hardest training day though because im so motivated with each bodypart, i thought doing the BBing split would make me loose motivation but its quite the opposite
back day is awesoem because i love chins and pullovers
chest day is fun because i love db presses and flies, and i have a good mind-muscle connection with my chest
I want fuckin jacked hammies so I like hamstring/calf day
quad/calf day is cool because im enjoying squatting at the moment
Have to admit yesterday's diet was pretty fucked. It was just one of those days. I got up late and missed the bus to school, was up very late the night before so I was tired all day. Because I got up so late I didnt have breakfast. Got home from school and ate eggs and whole meal bread but had a crazy carb craving afterwards which I gave into and binged on, then fell asleep and woke up 5mins before I was supposed to be at work lol. Got to work and didnt get a break so I got home starving and ate chicken breast with spinach and was still hungry then the carb cravings came along again so I ate aload of bad food. Then slept for 11 and a half hours. LOL
but now I have a week off from school so I can catch up on sleep and hopefully have a strict week of dieting.
but now I have a week off from school so I can catch up on sleep and hopefully have a strict week of dieting.
good shit bro! I wanna see pics you keep delaying the pics lol
fuck this is the longest cut ever! what is your goal weight
whatever weight i have to be to have ab visiblity throughout the day
iv only been cutting for 4 months lol not really that long
dude considering ive never had to cut, thats VERY long
do you have ab visibility yet?
do you have ab visibility yet?
as long as ur getting there! cant wait to see the pics
Just bought the HG-200 gripper
would like to squat tomorrow, but my hams are still sore from whenever I did those romanian deadlifts, I think it was last Thursday... They have been sore all week but getting better. Ideally I would squat tomorrow and do back on tuesday. Then take wednesday off.
Oh yeah and Im moving deadlifts to back day, and doing romanian deadlifts for higher reps on hamstring day. I forgot how hard RDL's worked my hams and glutes until the other day and Im going to put them back in, but to help combat overtraining I will be doing them after leg curls and for sets of 10-15 meaning I wont be using super heavy weight, so hopefully I should be ok.
If all goes to plan this week will look like this
Monday - quads, calves
Tuesday - back, grip
Wednesday - off
Thursday - hams, calves, abs
Friday - chest, shoulders, tri's
Weekend off
would like to squat tomorrow, but my hams are still sore from whenever I did those romanian deadlifts, I think it was last Thursday... They have been sore all week but getting better. Ideally I would squat tomorrow and do back on tuesday. Then take wednesday off.
Oh yeah and Im moving deadlifts to back day, and doing romanian deadlifts for higher reps on hamstring day. I forgot how hard RDL's worked my hams and glutes until the other day and Im going to put them back in, but to help combat overtraining I will be doing them after leg curls and for sets of 10-15 meaning I wont be using super heavy weight, so hopefully I should be ok.
If all goes to plan this week will look like this
Monday - quads, calves
Tuesday - back, grip
Wednesday - off
Thursday - hams, calves, abs
Friday - chest, shoulders, tri's
Weekend off
Last edited:
Today - Quads, Calves
Leg Curls 2 sets of 10 light weight to get the blood to my hams since they were still sore as fuck
did a little leg/hip stretching too but nothing much
ATG Squats
88 x 5
121 x 5
143 x 5
176 x 3
198 x 1
215 x 2
215 x 2
165 x 8 back off set
Standing Calf Raise
132 x 8
182 x 7
-rest pause-
182 x 6
-rest pause-
182 x 5
-rest pause-
182 x 4
132 x 15
Leg Press deep reps w/ constant tension
230 x 25
240 x 11
240 x 11
250 x 6
Leg Extension
110 x 10
110 x 10
90 x 12
-dropset-
70 x 4
-dropset-
50 x 10
-dropset-
30 x 20 these werent even hard just made my quads burn so badly
went for a piss and just about fell over, i literally could barely stand up
Cardio:
20mins walking then got on the bus for ~20mins then an extra 25mins walking
thinking of going for a 1rm with my squats next quad session and trying to hit 225...
Leg Curls 2 sets of 10 light weight to get the blood to my hams since they were still sore as fuck
did a little leg/hip stretching too but nothing much
ATG Squats
88 x 5
121 x 5
143 x 5
176 x 3
198 x 1
215 x 2
215 x 2
165 x 8 back off set
Standing Calf Raise
132 x 8
182 x 7
-rest pause-
182 x 6
-rest pause-
182 x 5
-rest pause-
182 x 4
132 x 15
Leg Press deep reps w/ constant tension
230 x 25
240 x 11
240 x 11
250 x 6
Leg Extension
110 x 10
110 x 10
90 x 12
-dropset-
70 x 4
-dropset-
50 x 10
-dropset-
30 x 20 these werent even hard just made my quads burn so badly
went for a piss and just about fell over, i literally could barely stand up
Cardio:
20mins walking then got on the bus for ~20mins then an extra 25mins walking
thinking of going for a 1rm with my squats next quad session and trying to hit 225...
Today - Back, Grip
Deadlifts - double overhand on everything except for the 2nd and third reps with 286
132 x 5
132 x 5
198 x 5
253 x 3
286 x 3 this is a PR since my injury...
225 x 5
154 x 10
Wide Grip Chins - a little wider than usual
10
10
8
6
6
Seated Cable Row
stack + 22lb plate x 9
stack + 22lb plate x 6
stack + 11lb plate x 8
12 plates x 16 put my fat grips on this set
DB Pullover
72lb DB x 15
72lb DB x 8
72lb DB x 8
Static Grip Holds got some funny looks doing these lol
Dont know the times but these were my sets:
110 in each hand
132 in each hand
154 in each hand
176 in each hand
187 in each hand
198 in each hand
209 in right hand only, couldnt get it up with my left
209 in each hand (adjusted my setup) this was pretty sick
Reverse EZ Bar Curl
2 sets of 20 with 44lb
Cardio:
15mins incline treadmill
20mins outdoor walking
this was awesome!
the way I did my grip holds was by putting two olympic bars on the safeties in the squat rack and standing inbetween them, with a bar in each hand gripping the middle of the bar. My first set with 209 my left hand was a little off center and I had to put it down and adjust it while holding on to the other 209 with my right hand lol, and I still couldnt get it up again the weight just pulled my shuolders so low I wasnt tall enought to get the left side off the safety pins. So I went and got some 10lb plates and stood on them and managed to hold onto 209 in each hand for a little while(5secs maybe?) for my last set. None of the grip holds were to failure.
my lungs, ribs and diaphram are sore from forcing as much air as I could into them for deadlifts and pullovers lol
Deadlifts - double overhand on everything except for the 2nd and third reps with 286
132 x 5
132 x 5
198 x 5
253 x 3
286 x 3 this is a PR since my injury...
225 x 5
154 x 10
Wide Grip Chins - a little wider than usual
10
10
8
6
6
Seated Cable Row
stack + 22lb plate x 9
stack + 22lb plate x 6
stack + 11lb plate x 8
12 plates x 16 put my fat grips on this set
DB Pullover
72lb DB x 15
72lb DB x 8
72lb DB x 8
Static Grip Holds got some funny looks doing these lol
Dont know the times but these were my sets:
110 in each hand
132 in each hand
154 in each hand
176 in each hand
187 in each hand
198 in each hand
209 in right hand only, couldnt get it up with my left
209 in each hand (adjusted my setup) this was pretty sick
Reverse EZ Bar Curl
2 sets of 20 with 44lb
Cardio:
15mins incline treadmill
20mins outdoor walking
this was awesome!
the way I did my grip holds was by putting two olympic bars on the safeties in the squat rack and standing inbetween them, with a bar in each hand gripping the middle of the bar. My first set with 209 my left hand was a little off center and I had to put it down and adjust it while holding on to the other 209 with my right hand lol, and I still couldnt get it up again the weight just pulled my shuolders so low I wasnt tall enought to get the left side off the safety pins. So I went and got some 10lb plates and stood on them and managed to hold onto 209 in each hand for a little while(5secs maybe?) for my last set. None of the grip holds were to failure.
my lungs, ribs and diaphram are sore from forcing as much air as I could into them for deadlifts and pullovers lol
Woke up today with my entire back (including rear delts) sore as fuck, triceps are sore from the pullovers and my diaphram and lungs and throat still hurt from breathing on pullovers and deads, I think I may have pulled a muscle in my chest/ribs... My quads are still sore from Monday and my hams are still sore from last week!
Iv had a raging appetite today too, Iv been out of bed for 4 hours now and Iv eaten 3 times lol, had a total of 140g of protein so far
Iv had a raging appetite today too, Iv been out of bed for 4 hours now and Iv eaten 3 times lol, had a total of 140g of protein so far
My diet has gone great today, Iv had a pretty decent appetite and so Iv eaten quite frequently. I thought I would post it up to show you guys what a good diet day looks like for me on a low carb day:
Meal 1:
2oz whey protein mixed in water
1 small-medium banana
totals: 50g protein, im guessing 15-20g of carbs from the banana, 3g fat
Meal 2:
6 large eggs (yolkes taken out)
2 large eggs with yolkes
1 small slice wholemeal bread
multivitamin
1 dose green tea extract
totals: 45g protein, 9g carbs, 10g fat
Meal 3:
200g extra lean steak
100g red skin potatoes
large handful spinach leaves
totals: ~50g protein, 18g carbs, not sure on fat maybe 10g tops but I cut all the fat off the steak and I only buy the extra lean cuts of steak anyway...
Meal 4:
200g chicken breast
2 slices wholemeal bread
handful spinach leaves
quarter of a green pepper
1 dose green tea extract
totals: 50g protein, 18g carbs, 2g fat
Meal 5:
225g guinea fowl
100g red skin potatoes
3oz blueberries
totals: 45g protein, 18g carbs, 5g fat
Meal 6:
225g cottage cheese
3oz mixed berries (strawberries and rasperries)
1oz all natural peanut butter
totals: 25g protein, 12g carbs, 18g fat
Daily Totals: 265g protein (65%), 90g carbs (22%), 48g fat (12%) - 1852kcal (lol)
going to train chest tomorrow!
Meal 1:
2oz whey protein mixed in water
1 small-medium banana
totals: 50g protein, im guessing 15-20g of carbs from the banana, 3g fat
Meal 2:
6 large eggs (yolkes taken out)
2 large eggs with yolkes
1 small slice wholemeal bread
multivitamin
1 dose green tea extract
totals: 45g protein, 9g carbs, 10g fat
Meal 3:
200g extra lean steak
100g red skin potatoes
large handful spinach leaves
totals: ~50g protein, 18g carbs, not sure on fat maybe 10g tops but I cut all the fat off the steak and I only buy the extra lean cuts of steak anyway...
Meal 4:
200g chicken breast
2 slices wholemeal bread
handful spinach leaves
quarter of a green pepper
1 dose green tea extract
totals: 50g protein, 18g carbs, 2g fat
Meal 5:
225g guinea fowl
100g red skin potatoes
3oz blueberries
totals: 45g protein, 18g carbs, 5g fat
Meal 6:
225g cottage cheese
3oz mixed berries (strawberries and rasperries)
1oz all natural peanut butter
totals: 25g protein, 12g carbs, 18g fat
Daily Totals: 265g protein (65%), 90g carbs (22%), 48g fat (12%) - 1852kcal (lol)
going to train chest tomorrow!
I know what your saying bro!
Today - Chest, Tri's
Flat DB Press
27.5's x 15
39's x 10
50's x 5
61's x 15 PR
66's x 10 b]PR
72's x 6
50's x 12
15 Degree Incline DB Flye
27.5's x 20
27.5's x 20
27.5's x 20
33's x 10
33's x 10
Weighted Bench Dips
bw x 10
+ 33lb x 18
+ 44lb x 12
+ 55lb x 8 decided to push the 8 rep sets as far as I could...
+ 66lb x 8
+ 88lb x 8
+ 99lb x 8
+ 110lb x 8
+ 121lb x 4 stack of plates fell off...
+ 123lb x 7 this was awesome! Called it a day here
To get the 123lb stack I used two 44lb plates with a 35lb kettlebell on top. I tryed with two 44's and a 33 but like I said they slid off half way through the set. Needless to say I am very happy with how the Dips went I never went that heavy before
Pushdowns
3 plates on the lat pulldown x 15, 12, 10, 15 just getting a pump
Cardio
15 mins incline treadmill
20 mins outdoor walking
Today - Chest, Tri's
Flat DB Press
27.5's x 15
39's x 10
50's x 5
61's x 15 PR
66's x 10 b]PR
72's x 6
50's x 12
15 Degree Incline DB Flye
27.5's x 20
27.5's x 20
27.5's x 20
33's x 10
33's x 10
Weighted Bench Dips
bw x 10
+ 33lb x 18
+ 44lb x 12
+ 55lb x 8 decided to push the 8 rep sets as far as I could...
+ 66lb x 8
+ 88lb x 8
+ 99lb x 8
+ 110lb x 8
+ 121lb x 4 stack of plates fell off...
+ 123lb x 7 this was awesome! Called it a day here
To get the 123lb stack I used two 44lb plates with a 35lb kettlebell on top. I tryed with two 44's and a 33 but like I said they slid off half way through the set. Needless to say I am very happy with how the Dips went I never went that heavy before
Pushdowns
3 plates on the lat pulldown x 15, 12, 10, 15 just getting a pump
Cardio
15 mins incline treadmill
20 mins outdoor walking
Crap got excited when I saw dips...still great job though, the heaviest I've done weighted bench dips was bw +135 lbs but that's because we did 10 reps, took a plate off, immediately did another 10...all the way down to 10 at bw...that crap sucks!
Glad to hear your diet's going well though, stick to it!
Glad to hear your diet's going well though, stick to it!
dude give it another month or 2 and youll be at a good size and weight and all cut up!
oh and yea i did 135lbs x 6 on parallel dips..i just started cycle too
oh and yea i did 135lbs x 6 on parallel dips..i just started cycle too
lol its funny that day I hit 123x8 after all those sets and yet I could only manage 12 reps with 44lb haha
Today - Hams, Calves, Abs
Seated Calf Raise
90lbs x 6
Rest Pause Set: 120lbs x 10(PR)-7-6-5-5-4-4
1 Legged Lying Leg Curl
20lbs x 10/10
30lbs x 15/15
30lbs x 10/10
30lbs x 9/9
Lying Leg Curl - I love this exercise
65lbs x 12
65lbs x 12
65lbs x 12 -dropset- 50lbs x 10
at this point my calves were pumped up like fuck
RDL
132lbs x 20
165lbs x 15
187lbs x 10
220lbs x 6
Roman Chair Situps
bw x 20 PR
+ 11lb plate on forehead x 10
+ 17lb DB on forehead x 8
+ 11lb plate on forehead x 8
Standing Calf Raise these sucked a little, I find it hard to get intense with high rep calves
Rest Pause Set: 110lbs x 20-15-12-10-10-10-8
Weighted Side Bend
55lb plate x 15/15
55lb plate x 15/15
55lb plate x 10/10
Cardio
15mins incline treadmill
20mins outdoor walking
Good Workout. I really want jacked hams and calves
Today - Hams, Calves, Abs
Seated Calf Raise
90lbs x 6
Rest Pause Set: 120lbs x 10(PR)-7-6-5-5-4-4
1 Legged Lying Leg Curl
20lbs x 10/10
30lbs x 15/15
30lbs x 10/10
30lbs x 9/9
Lying Leg Curl - I love this exercise
65lbs x 12
65lbs x 12
65lbs x 12 -dropset- 50lbs x 10
at this point my calves were pumped up like fuck
RDL
132lbs x 20
165lbs x 15
187lbs x 10
220lbs x 6
Roman Chair Situps
bw x 20 PR
+ 11lb plate on forehead x 10
+ 17lb DB on forehead x 8
+ 11lb plate on forehead x 8
Standing Calf Raise these sucked a little, I find it hard to get intense with high rep calves
Rest Pause Set: 110lbs x 20-15-12-10-10-10-8
Weighted Side Bend
55lb plate x 15/15
55lb plate x 15/15
55lb plate x 10/10
Cardio
15mins incline treadmill
20mins outdoor walking
Good Workout. I really want jacked hams and calves
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EDIT: turned that small cheat snack into a full on carb binge and just decided to think of it as a cheat meal/evening. Iv been pretty strict on my diet lately so whatever. My fatboy appetite came through lol. This is what I ate:
three "squares bars" - these are like big chunky chocolate bars
cereal bars
bag of crisps
half a wholemeal bagel with strawberry jam
finished a bag of dryed mango slices (very carb dense)
more dried fruit
couple slices of watermelon
banana
handfuls of various kids cereal
diet soda
a yogurt
few chocolate biscuits
quarter lb burger in a wholemeal bread bun
1 and a half scoops protein powder
then my mum made me pancakes which i ate with icecream and blueberries I think I had four of them
I was going to cook a pizza but didnt think I would eat a whole pizza after that
feel kinda guilty but happy at the same time lol. Tomorrow was a planned zero carb day anyway
three "squares bars" - these are like big chunky chocolate bars
cereal bars
bag of crisps
half a wholemeal bagel with strawberry jam
finished a bag of dryed mango slices (very carb dense)
more dried fruit
couple slices of watermelon
banana
handfuls of various kids cereal
diet soda
a yogurt
few chocolate biscuits
quarter lb burger in a wholemeal bread bun
1 and a half scoops protein powder
then my mum made me pancakes which i ate with icecream and blueberries
I think I had four of themI was going to cook a pizza but didnt think I would eat a whole pizza after that
feel kinda guilty but happy at the same time lol. Tomorrow was a planned zero carb day anyway
Last edited:
dude u can eat a lot holy shit i get full off 3 eggs and sausage and milk.....
ghettostudmuffin
New member
That's because you have a little girls waist.
HAHA, just jealous.
HAHA, just jealous.
Lol @ 3 eggs sausage and milk.
Today - shoulders, forearms
Seated DB Press
17's x 10
27.5's x 8
39's x 5
50's x 3
61's x 4 +2 forced reps
Dips
bw x 5
bw x 19
Seated Laterals
17's x 13
17's x 8 -dropset- 11's x 12
Rope Cable Upright Row
3 sets of 12 all with 60lbs
Gripper
HG-150 x 5/5
HG-200 x 2/2
HG-200 x 1/1
HG-150 x 15/15
HG-150 x 22 secs/22 secs (static hold)
Reverse Wrist Curl
3 sets of 10 with 25lb BB
Rope Cable Curl not failure just pump weight really...
110lbs x 14 (stripset) -90lbs-70lbs-50lbs-40lbs
just did a real quick strip set on the curls to give a bigass forearm pump for fun
Cardio
15 mins incline treadmill
20 mins outdoor walking
awesome workout, very happy with 19 dips. I'm reducing my volume since it got a bit high and I wasn't recovering inbetween sessions.
Today - shoulders, forearms
Seated DB Press
17's x 10
27.5's x 8
39's x 5
50's x 3
61's x 4 +2 forced reps
Dips
bw x 5
bw x 19
Seated Laterals
17's x 13
17's x 8 -dropset- 11's x 12
Rope Cable Upright Row
3 sets of 12 all with 60lbs
Gripper
HG-150 x 5/5
HG-200 x 2/2
HG-200 x 1/1
HG-150 x 15/15
HG-150 x 22 secs/22 secs (static hold)
Reverse Wrist Curl
3 sets of 10 with 25lb BB
Rope Cable Curl not failure just pump weight really...
110lbs x 14 (stripset) -90lbs-70lbs-50lbs-40lbs
just did a real quick strip set on the curls to give a bigass forearm pump for fun
Cardio
15 mins incline treadmill
20 mins outdoor walking
awesome workout, very happy with 19 dips. I'm reducing my volume since it got a bit high and I wasn't recovering inbetween sessions.
SPEKTOR-AAA
New member
how did you go from 5 reps on dips to 19...haha i just thought that was funny good job though
