Fergie80's Journal 2 (Comments Welcome)

[fergie80]

Cutting Phase - Please comment freely!
------------------------------------------------

Last Measurements as of: 2/1/02

Age: 22
Height: 5'9"
Weight: 160lbs
BF%: 12%

Chest: 36"
Biceps: 12.25"(R) 12.25"(L)
Forearms: 10.75"(R) 10.5"(L)
Waist: 34"
Thighs: 22"(R) 22"(L)
Calves: 13.75"(R) 13.5"(L)

Here are my Progression Pics (http://dana.ucc.nau.edu/~jsf2/fergie80.htm)!

[fergie80]

New Diet for 6 Weeks
-------------------------------

6-7 meals:

Calories - 2500
Protein - 220g
Carbs - 60-70g (green vegetables don't count towared carbs)
Fat - No Limit (just don't over do it! good fat!)

Cycle:
10 days diet, 1 day cheat, 5 days diet, 1 day cheat, etc.

[fergie80]

Training for next 6 Weeks:
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Day 1:

Superset 1:
Squats
Seated Rows
Back Extensions
Overhead Press

Superset 2:
Leg Curl
Pullup (palms away)
Step Ups
Tricep Extensions

Superset 3:
Swiss Ball Crunch
Leg Raises

*There will be a maximium of 30 seconds rest in between exercises.

[fergie80]

Training for next 6 Weeks:
----------------------------------------------
Day 2:

Superset 1:
Roman Deadlifts
Bench Press
Leg Press
Rev. Grip Pullups

Superset 2:
Lunge
Bicep Curls
Calf Raise
Dips

Superset 3:
Bicycle crunch
Bench crunch (Vup)

*There will be a maximium of 30 seconds rest in between exercises.

[fergie80]

There will only be two different days. So the week will look like this:

Monday: Day 1(60 min)
Tuesday: Day 2 (60 min)
Wednesday: Cardio 1(20 min)* + Racquetball(60 min)
Thursday: Day 1(60 min)
Friday: Day 2(60 min) + Racquetball(60 min)
Saturday: Cardio 2(20 min)*
Sunday: Rest and Relax(All Day)

*Cardio will be a cycle of: 5 min Warmup, 30 sec hard, 2 min %60, 30 sec hard, 2 min %60, etc. Do this six times.

[fergie80]

2/4 Day 1:
Kicked my butt! I was so worn out from this workout. Every part of my body was just flat out tired! Not use to so much movement...seemed more tiring than racquetball.

[fergie80]

2/5 Day 2:
Today didn't kick my butt as bad as yesterday. I think my muscles were more loose and ready to go. But I was still worn out. Felt good and reenergized though after a few hours.

[fergie80]

2/11 Day 1:
As you can see I'm not logging everyday, but only about twice a week. Today was very good...and I was totally wiped out at the end. This last weekend it was my B-day so I kinda went off my diet, but I jumped back on today.

[fergie80]

2/14 Day 1:
Well, my workouts are going pretty good. They basically kick my ***. My diet is okay...I still like to reach into the cookie jar now and again. Overall, it's going good. I'm only going to do this for two more weeks and than I'm going on a cruise and than back to a more mass gaining diet.

[fergie80]

2/15 Day 2:
I'm not writing in this journal as much cuz I'm not really making gains just trying to do a more intense full body workout with very little rest in between sets. All I can say is I feel like crap when I'm all through.

[fergie80]

Still working on this **** routine. 1 1/2 weeks to go...yeah!

[fergie80]

Last week of this routine and diet. I may stay on a lower carb diet...but I will up the intake. Friday, I will take some pics, BF check, and take a look and my progress and see where I'm at.

[fergie80]

Finished this routine and diet. My BF% went from 12 to 9% in 4 weeks. This was kind of experimental with this short amount of time. Time to go big now.