wannagetripped's journal (read only)

[wannagetripped]

Starting my first bulk after losing 40-pounds on a cut.

Diet:
Meal 1
Protein shake
1-teaspoon of flax
1-multivitamin
2-large glasses of water

Meal 2
1/3 of a cup of oatmeal
1/2 cup of all-bran cereal
1-tablespoon of sugar free jelly
1-cup of cottage cheese
2-large glasses of water

Meal 3
5-egg whites/1-whole scrammbled
1-can of tuna
1-apple
2-large glasses of water

Meal 4
1-chicken breast
1-cup of brocolli
1/2-cup of brown rice
2-large glasses of water

Meal 5
2-turkey breast and fat free cheese sandwiches on wheat bread
1/4-cup of roasted peanuts
2-large glasses of water

Meal 6 (post workout)
1-protein shake (2-scoops of whey)

Meal 7
1-can of tuna
1/2-cup of brown rice
2-large glasses of water

Meal 8 (pre-bed)
1-protein shake
1-tablespoon of natural peanut butter
1-teaspoon of flax

Supplements:
Creatine (pre and post workout)

Workout:
German Volume Training
Day 1 - chest and back
Day 2 - legs and abs
Day 3 - off
Day 4 - arms and shoulders
Day 5 - off
Day 6 - repeat

Age: 22
Weight: 186
BF%: 15

[wannagetripped]

First day on the new diet and workout plan. I'm slowly increasing the calories...but I've already lost what resembled my abs after having a little too much fun over the weekend. Going to keep things strict on the bulk, it's easy for me to gain weight...at least fat.
The workout was rough in the gym, but it felt good.

Chest and back...
Decline dumbell press 10X10 - 40-lbs
-really started to feel it at about 5-sets..and the last 2-were REALLY tough.

Lat pulldown (palms facing me)10X10 -90-lbs
-That's about 10-pounds less than what I do for 3-sets. I felt muscles in my back I didn't know I had.

Incline dumbell fly 3X10 - 35-lbs
-Got a really good stretch...but my chest was pretty taxed after hitting decline.

1-armed dumbell rows 3X10 - 55-lbs
-5-pounds less than what I normally do. Really felt it pull on each rep.

Overall:
Haven't felt this much pain in a while...I'll sleep good tonight, and not want to get out of bed in the morning.

[wannagetripped]

2/19

Continuing to slowly increase the calories, and sticking to the diet despite the plate of brownies in the kitchen at work today.
Today's workout...legs and abs:

Squats 10X10 - 115-lbs
-It doesn't sound too heavy, but going ten sets of 10 it hits the quads pretty good. I'm pretty sure I can up the weight come next leg day. I really did struggle much till the 9th and 10th set.

Leg curls 10X10 - 75/50-lbs
-Started out at 75 for the first 3-sets...but it was getting a little tough, and knowing I had 7-more sets to go, I dropped it down to 50. Got a good burn out of it.

Incline sit-ups 3X15
-My abs aren't my strength...the sets were pretty tough.

Seated calf raises 3X15 - 135-lbs
-Got a good burn and felt the stretch on the way down.

Overall:
I felt good, sore, but good after this workout. I'm starting to notice some of the affects of the creatine...mainly the water retention...and need to get past the mentality of "I'm getting fat."

[wannagetripped]

2/20

OFF DAY :-)

Still stuck to the diet and ate good. I calculated my water intake and I'm just over 2-gallons a day. I'm dealing better with the water retention, because I can feel tighter in my arms and chest. Chest and back is still sore from Monday, and while my legs weren't too stiff this morning...I'm starting to feel them now.
Looking forward to arms and shoulders tomorrow!

[wannagetripped]

2/21

After a good day off, I was ready to hit arms and shoulders. Passed on the donuts and cookies in the kitchen at work today. Boy I wish that food was easier to pass up on a cut!

Arms and shoulders

Skull crushers 10X10 - 55-lbs
-First 4-sets were cake...but the last 6 were really tough...got a great burn.

Seated dumbell curls 10X10 - 20-lbs
-Got an awesome pump in my arms...saw veins I didn't know I had that would make the red cross drool.

Bent over dumbell lateral raises 3X12 - 20-lbs
-Previous two workouts were a great precursor to hit shoulders.

Dumbell lateral raises 3X10 - 15-lbs
-Really burned out the shoulders.

Overall:
Another painful, but good workout. Been very pleased with the progress so far. I found a couple new stretch marks on my chest and have noticed increased size in my arms and traps.

[wannagetripped]

2/22

Day off :-)

Overall:
Tri's were hurtin today...and passed up donut day at work. I did skip meal 7 (tuna and brown rice) and had a blackened chicken salad from Applebees. Other than that, stuck to the diet and slowly but surely seeing improvements. Ready to hit chest and back Saturday!

[wannagetripped]

2/23

Workout went AWESOME today!!!!
Adding another 1/2 cup of rice to meal 7. Going to slowly increase more calories every week. I've lost 3-pounds in the last 5-days. I look good...but losing weight isn't the point of this cycle.

Chest and back

dumbell decline bench 10X10 -45lbs
-upped the weight from the last workout...got a great burn.

Lat pulldown (hands facing me) 10X10 - 100lbs
-again upped the weight from last week. I had been doing this weight 3X8 so my back was screaming during this workout.

Incline fly 3X10 -40lbs
-Got a great stretch and struggled on the last couple of reps. Upped the weight again!

Dumbell rows 3X10 -60lbs
-Upped the weight as well. It was rough, being the end of the workout. But I feel great!

Overall:
Best day in the gym so far...can't wait for tomorrow. Diet's going great! Life is good!

[wannagetripped]

Shouldn't have posted so early yesterday saying I stuck to my diet...cause I had a couple extra tablespoons of natural peanut butter...but I figure if that's the worst cheat I have, I'm alright. Another great day in the gym today!

Legs and abs

Squats 10X10 - 135lbs
-Upped the weights by 20-pounds and really felt it!

Leg curls 10X10 - 70lbs
-jacked up the weight again and got a great pump!

Incline crunchs 3X15
-OW!!...nuff said

Seated calf raises 3X15 - 180lbs
-upped the weight again...could hardly walk when I was done.

Overall:
Had an amazing pump again today! The water retention b/c of the creatine is less of a factor, mainly because my strength is increasing and so is my size. Did "cheat" again and had a couple tablespoons of pb again.

[wannagetripped]

Day off

I started a week of filling in for my boss as the morning news anchor. I'm up every morning at 1:45! It's a little rough so far...but am getting set to go to bed at 6:30.
Still seeing good gains...impressed every day I look in the mirror at the combo of the German Volume Training and Creatine.

[wannagetripped]

Had to spread out my meals better Tuesday, had to work a split shift at work...put in 15-hours.

Arms and shoulders

Skull crushers 10X10 - 65lbs
-10-pounds lighter than what I'd been doing 3X10...burned from set 4 on.

dumbell curls 10X10 - 25lbs
-got a great pump after this one. My arms were screaming after the 3rd set.

Bent-over lateral raises 3X10 - 20lbs
-Trying to go somewhat light and not reinjure my shoulder, hope to up the weight next week.

Lateral raises 3X10 - 20lbs
-Upped the weight from last week...it hurt!

Overall:
Had a good workout...was a little tired from the change in work schedule this week...but am lovin the improvements.

[wannagetripped]

2/27

Day off:
Had a rough night, working mornings this week and am up at 1:45. Had to cover city council and didn't get home till 11...and got 2-hours of sleep. Missed just 1-meal, and ended up going to bed at 1:00 in the afternoon...but got 12-hours of sleep and feel much better!

[wannagetripped]

Additions to my diet:

Meal 1
Protein shake
1-tablespoon of peanut butter
1-tablespoon of flax
1-multivitamin
2-large glasses of water

Meal 2
1/3 of a cup of oatmeal
1/2 cup of all-bran cereal
1-tablespoon of sugar free jelly
1-cup of cottage cheese
2-large glasses of water

Meal 3
5-egg whites/1-whole scrammbled
1-can of tuna
2-apples
2-large glasses of water

Meal 4
1-chicken breast
1-cup of brocolli
1-cup of brown rice
2-large glasses of water

Meal 5
2-turkey breast and fat free cheese sandwiches on wheat bread
1/4-cup of roasted peanuts
2-large glasses of water

Meal 6 (post workout)
1-protein shake (2-scoops of whey)

Meal 7
1-can of tuna
1-cup of brown rice
2-large glasses of water

Meal 8 (pre-bed)
1-protein shake
1-tablespoon of natural peanut butter
1-tahlespoon of flax

TOTALS CAL FAT PRO CARB
2635 68 310 226

[wannagetripped]

2/28

A little late posting this one...getting more accustomed to the work schedule...even though it goes back to normal next week.

Chest and back

Decline dumbell press 10X10 - 50lbs
-That's 5-pounds less than what I've been doing 3X10...got a great pump and burn.

Lat pulldown 10X10 - 110lbs
-Same weight I'd used 3X10!

Dumbell flys 3X10 -40lbs
-Shouldn't have gone that heavy, form wasn't great, gonna drop it down to 35 next week.

Dumbell rows 3X8 -65lbs
-Tried to go too heavy...bad form...bad sets...not happy!

Overall:
First two exercises went great...last two could've been better, but overall I feel good about it. Seeing solid gains, and getting compliments at work.

[wannagetripped]

3/1

Last day on mornings, glad it's over. Minus a couple of extra tablespoons of peanut butter, stuck to the diet, and passed up the donut.

Legs and abs

Squat 10X10 - 185lbs
-Upped the weight 50-pounds...it was rough but felt great!

Leg curl 10X10 - 90lbs
-Upped the weight again from last workout, got a great burn and used a lot of mind-muscle focus!

Incline crunches 3X15
-Abs are beginning to get stronger, slowly but surely.

Seated calf raises 3X15 - 180
-Got a good stretch..calves were a little sore from the other 2-workouts...but I hit 'em hard.

Overall:
Another good workout, I've been thrilled with the progress I'v made in the gym. Will be re-tooling the diet for Tuesday...adding more calories again.

[wannagetripped]

3/2

Day off:
Stuck to the diet well today, retooled the diet and finally got it up over 3-thousand calories...I'll start that Tuesday. Chest and legs pretty stiff...and that's a good thing!

[wannagetripped]

3/3

Ate good, had a good workout...good day all-in-all.

Arms and shoulders

Skull crushers 10X10 - 65lbs
-Didn't up the weight any from last week, but got a great pump...really struggle with the last 4-sets!

Dumbell curl 10X10 - 25lbs
-Again, didn't boost the weight, but wow...my arms were bursting out of sleeves on the last couple of sets.

Bent over lateral raises 3X10 - 25lbs
-Upped with weight and really felt it.

Lateral raises 3X10 - 20lbs
-Good burn to finish off the workout.

Overall:
Good workout, but am not seeing the gains in my arms that I'd like. It seems like my chest, back, and legs are growing more than my arms. Not gaining as much weight as I'd like either...looking forward to adding more calories Tuesday.

[wannagetripped]

3/4

Day off:
Ate clean today, minus the few extra tablespoons of peanut butter. Upping the calories by about 500 tomorrow to get my intake up to 3300.

[wannagetripped]

More tweaking to the diet:

Meal 1
Protein shake
2-tablespoons of peanut butter
1-teaspoon of flax
1-multivitamin
2-large glasses of water

Meal 2
1/3 of a cup of oatmeal
1/2 cup of all-bran cereal
1-tablespoon of sugar free jelly
1-cup of cottage cheese
2-large glasses of water

Meal 3
5-egg whites/1-whole scrammbled
1-can of tuna
2-tablespoons of A-1
1-bagel
2-apples
2-large glasses of water

Meal 4
1-chicken breast
1-cup of brocolli
1-cup of brown rice
1/4-cup of peanuts
2-large glasses of water

Meal 5
2-turkey breast and fat free cheese sandwiches on wheat bread
1/4-cup of roasted peanuts
2-large glasses of water

Meal 6 (post workout)
1-protein shake (2-scoops of whey)

Meal 7
1-can of tuna
1-cup of brown rice
1-slice f/f cheese and 4-tablespoons of salsa
2-large glasses of water

Meal 8 (pre-bed)
1-protein shake
2-tablespoons of natural peanut butter
1-teaspoons of flax

[wannagetripped]

3/5

Chest and back

Decline bumbbell bench 10X10 - 55lbs
-Increased the weight again...got a good pump, but could only get 8-reps up on last 2 sets.

Lat pulldowns 10X10 - 110lbs
-WOW...this one burned!

Incline dumbell flys 3X10 - 35lbs
-Lowered the weight from last set, had more control over the weight.

Dumbbell rows 3X10 - 55lbs
-Lowered the weight for same reason above, probably could've done 60lbs...but was hurting from the lat pulldowns.

Overall:
Good workout, had to have an evil protein bar after a NWS storm spotter course...was starving...and had a couple tablespoons of peanut butter...again.

[wannagetripped]

3/6

Legs and abs

Squat 10X10 - 185lbs
-Good set, burned from set #4 on!

Leg curls 10X10 - 90lbs
-Kept the weight the same as last week. Got a great burn and pump.

Incline crunches 3X15
-abs are getting stronger

Seated calf raises 3X15 - 190lbs
-Upped the weight by 10lbs, but could really feel it!

Overall:
Good session in the gym, eating protein bars again tonight b/c I've got to cover a night meeting.

[wannagetripped]

3/7

Day off
Cheated a little on the diet and had some girl scout cookies...actually a box....but I'm on a bulk. Looking forward to hittin arms Friday.

[wannagetripped]

3/8

Rough day!

Arms and shoulders

Skull crushers 10X10 - 65lbs
-Ready to up the weight next workout...the last 2-sets were rough though.

Dumbbell curls 10X10 - 25lbs
-Awesome pump again.

Bent over dumbbell raises 3X10 - 20lbs
-Dropped the weight, shoulders were a little sore, probably could've done more.

Lateral dumbbell raises 3X10 - 20lbs
-Great pump again.

Overall:
Had a good workout, but ate like crap! Got called to cover a fire at 6:30...didn't bring any food with me. Ate sugary, fat filled foods that were brought into work after covering a state basketball tournament. Hellish work day...and had no food with me!!!!! Gotta stay on track!!!!!

[wannagetripped]

3/9

Day off
Didn't eat bad, but could've been better. Had 3-pieces of pizza and a cinnamon role. Stuck to the rest though. Am coming up on a little more than a week left before I cut. Up to 192. Added yogurt to my first protein shake to add more calories and carbs.

[wannagetripped]

Impromptu day off...got set up on a lunch date...and had a date that night. Didn't make it to the gym...still ate fairly well though. Gotta stick it out...just another week on the bulk!

[wannagetripped]

3/11 - 3/17
Been a while since I updated...still worked out...just not posting it. Took Sunday through Wednesday off after getting a slight cold. Hit the gym Thursday and Friday...worked all day Saturday and slept most of the day on Sunday after going out Saturday night.

Now I'm back on track, beginning a cut today, I bulked for a month and gained about 10-pounds...now lets find my abs!

[wannagetripped]

Ready to get ripped.
Coming off a bulk...time to cut.

Diet:
Meal 1
Protein shake
1-tablespoon of flax
2-glasses of water

Meal 2
1/3 cup of oatmeal
5-egg whites/1-whole egg
1/4 cup of peanuts
2-glasses of water

Meal 3
1-can of tuna
1-cup of spinach
2-tablespoons Newman's dressing
2-glasses of water

Meal 4
1-chicken breast
1-cup of broccoli
1/4 cup of peanuts

Meal 6(postworkout)
Protein shake(2-scoops of whey)

Meal 7
1-small steak
1-cup of broccoli

Meal 8(pre-bed)
Protein shake
1-tablespoon of flax
2-tablespoons of natural peanut butter

Totals
Calories: 2085
Protein: 225
Carbs: 67
Fat: 102

Begin my cut at 183...immediate goal 170! Lets make it happen

[wannagetripped]

3/18

Ate good today and first day back in a couple days.
New program, today was chest and abs.

Chest (Jacob's 8 weeks to bigger pecs)
Incline Barbell Press
1X12 115
1X10 115
1X8 115
1X6 115
Held on the last rep for 5-seconds WOW!

Flat Barbell Press
1X10 115
1X8 115
1X11 115
1X13 95
Held on the last rep for 5-seconds, again, WOW!

Flys
Sets of 1 and 2 1/2's
1X5 90
1X3 75
1X4 60
OMG!!!!

Abs (Animals 8 weeks to awesome abs)

Weighted leg over
1X20
Good stretch

Hanging raises
3X10
Huge burn

Weighted crunch
3X10 10lbs
Will do more weight next time...held the reps at contraction.

My chest was JACKED when I got down...and my abs were on fire!!!!
Great workout!

[wannagetripped]

3/19

OOOOOWWWWWW!!!!!

Legs

Squats
1X10 115 (warmup)
1X8 185
1X8 185
1X5 195
1X5 195
1X10 115
-Wow, my legs were on fire!

Stiff leg dead lift
3X8 115
-I was hurtin

Standing calf raise
3X15 110
-Great stretch

Leg extension
4X12 80
-Slow contraction on the way down...held on each last rep

Leg curl
3X12 90
1X12 70
-Had to drop the weight on the last rep...couldn't pump it out

Seated calf raise
4X20 125
-My calves were flat out on fire!!!!!

Awesome day in the gym!!!

[wannagetripped]

Forgot to post my training split

Monday: Chest/Abs
Tuesday: Legs
Wednesday: HIIT
Thursday: Back/Shoulders
Friday: Biceps/Triceps
Saturday: HIIT
Sunday: OFF

[wannagetripped]

made slight changes to routine:

Monday: Chest/Abs
Tuesday: Legs
Wednesday: Abs/HIIT
Thursday: Back/Shoulders
Friday: Abs/HIIT
Saturday: Biceps/Triceps
Sunday: OFF

[wannagetripped]

3/20

Abs

Alternate leg raises 1X25

Leg raises 3X10

Weighted crunches 3X10 - 25lbs

HIIT

Workout went good and had a great burn on the eliptical machine!

[wannagetripped]

3/21

So I wake up and fall flat on my face...calves were throbbing...thought it was good, until I had serious issues walking. I couldn't put 100% weight on my left foot, had to walk on my toes. Turns out I pulled my calf muscles (yeah, both, leave it to me). So, no legs or cardio for the rest of the week!
Still had a good workout with upperbody!

Back/shoulders

*Skipped dead lift b/c of calf issues*

Close/wide grip pulldowns (superset)
3X10 120/100[could only get 5 on last set]
-Good start to the back workout...felt jacked.

Dumbell rows
1X10 55lbs
1X8 55lbs
1X6 55lbs
1X8 55lbs
-Good stretch, back felt good, but calves were a little uncomfortable from the stretch in legs.

Shoulders

Bent over lateral raises
3X12 15lbs
-Good slow - controlled reps

Shoulder press
3X8 40lbs
-Good reps again

front raises
3X8 20lbs
-Good stuff

Pull ups
4X8 80lbs
-Really squeezed at the top

Shrugs
5X8
-Squeezed again, got a great pump

[wannagetripped]

3/22

Abs - cardio due to calf issues

Leg raises - over
1X25

Leg raies
3X10

Weighted crunches
3X10 25lbs

THERE STARTING TO SHOW!

[Live2Lift]

Man that's one of the best feelings in the world - when you see your abs starting to come through!!

graemlins/cool3.gif

[wannagetripped]

Live2Lift...you said it...it is a great feeling!
calves still a little tight from Tuesday...no leg work till Monday.

Triceps/Biceps

Skull Crushers
3X7 75lbs
-Following "Old School's" program...good start to the workout

Close grip pressdowns
1X9 100lbs
2X7 120lbs
-Wasn't sure what weight to use for the first one...pushed myself on number 2 and 3

Overhead extensions/cable kickbacks
3X8 20lbs/3X5 20lbs
-The extensions were a great finisher to the tri workout...I struggled w/ the kickbacks...not sure if I was weak b/c it was the last set or just weak!

Biceps
E-Z Bar Curls
5 dropsets till failure
75lbs
65lbs
55lbs
45lbs
last set 25lbs
*AT THIS VERY MOMENT, I HATE ANIMAL (IT'S HIS ARM PROGRAM) I'M SURE WHEN THE 8-WEEKS IS OVER I'LL BE INDEBTED TO HIM FOR LIFE!*

High pulley curls
4X15 30lbs
1X15 15lbs [1 1/2 till failure]
-Boy this one was a *****, my arms were killin me as is...it was rough

21's
3@40lbs
-Great finisher, wanted to vomit when I was done...ow it hurts to type.

Overall:
Hell of a day!
Gettin bigger where I need to, and dropping some fat where I need too!
Life is good!

[wannagetripped]

Change to routine...again...
After pulling my calf muscles Tuesday, I'm going to move leg day to Monday so I don't have a HIIT right after leg day.

Monday: Legs/Abs
Tuesday: Chest
Wednesday: Abs/HIIT
Thursday: Back/Shoulders
Friday: Abs/HIIT
Saturday: Biceps/Triceps
Sunday: OFF

[wannagetripped]

3/24

A much needed day OFF!!

ate on schedule...and still ate clean despite dropping my a family gettogether for lunch. Had a few drinks Saturday night though...gotta cut back, but the new g/f isn't the best influence on me :-)

[wannagetripped]

3/25

LEG DAY!!!!!

Decided not to take it easy, despite the calf pull last week. Actually was able to go heavier tonight!

Legs
Squats
1X10 115lbs (warmup)
1X8 175lbs
1X8 175lbs
1X5 195lbs
1X5 205lbs
1X10 165lbs
-Great sets, went light ACCIDENTALY on sets 1 and 2...thought I grabbed 10's, but actually got 5's. But went heavier on set 4 and 5 compared to last week, so it's all good.

Stiff-legged dead lift
3X8 135lbs
-Went heavier this week and got a great stretch!

Standing calf raise
3X15 110lbs
Same weight as last time, good sets

Leg extension
4X12 95lbs
-Upped the weight from last time and got a great pump!

Leg curls
4X12 70lbs
-Dropped the weight slightly on this one in hopes of sculpting more.

Seated calf raises
4X20 125
-WOW...had to do a rest-pause on the last 5-reps...really hit em hard.


Abs

Knee raises (obliques)
1X25
-WOW

Weighted leg raises
1X10 10lbs
1X8 10lbs
1X7 10lbs
-Never done these before, so I hope that's why I struggled so much

Rope crunches
3X10 40lbs
-Couldn't use the seated bench as recommended, so did them kneeling down. Still felt it hit the abs, but will use the chair on Wednesday. My gym only has 2 and both were in use.

Overall:
Great workout, awesome intensity! Lets hope I don't cramp up again. Stay tuned...tomorrow it's chest.
Also, 7-days into the cut...I've lost 5-pounds. Looking better and retaining LBM...and that's the key!

[wannagetripped]

3/26

Chest

Incline bench
1X10 135
1X8 135
1X8 135
1X6 135
-Couldn't hit it for 12 on the first set, so I improvised.

Flat bench
1X10 135
1X7 135
1X8 115
1X7 115
-Couldn't get the last rep my second set...had to holler for a spot. Last 2-sets were to failure and was pretty happy with how they went. Strength...despite some weak looking numbers is increasing.

Pec-dec
1X6 90
1X4 75
1X4 60
Did 1 and 2 1/2 for each set and got an awesome pump!

Overall:
Good workout, had a good pump, and most poundages did increase. Little distracted by outside of gym issues, but it's all good.

[wannagetripped]

3/27

Abs/HIIT

Hanging leg raises
1X20

Weighted leg raises
3X10 10lbs

weighted torso crunches
3X10 50lbs

Good ab workout, had a good burn

HIIT
20-minutes on eliptical
-Good burn...and was drenched in sweat

Overall:
Great, short workout...fat slowly slipping away!

[wannagetripped]

3/28

Tweak to the diet

Meal #1
1/3 cup of oatmeal
2-whole eggs/4-whites
Large glass of water

Meal #2
Protein shake (2-scoops)
1-tablespoon of flax
Large glass of water

Meal #3
1-chicken breast
1-cup of brocolli
1-tablespoon of flax

Meal #4
tuna
1-cup of spinach leaves
2-tablespoons of dressing

Meal #5 (postworkout)
protein shake (2-scoops)

Meal #6
steak
1-cup of brocolli

Meal 7 (pre-bed)
protein shake
1-tablespoon of flax

Totals:
CAL1830/PRO229.5/CARB42/FAT79

[wannagetripped]

3/28

Back and shoulders

Close grip/wide grip pulldowns(superset)
3X10 120/100
-Great start to back day, got a great stretch, managed 9 reps on last set...better than the 5 last week.

Dumbell rows
3X10 55lbs
3X8 55lbs
3X6 55lbs
3X12 55lbs
-Good pump

lower back extensions
3X12 120lbs
-OWW!!!

Shoulders

Bent over lateral raises
3X12 15lbs
-looking to up the weight next week

Shoulder press
3X8 50lbs
3X6 50lbs
3X7 50lbs
-Struggled a little, but upped the weight from last week.

Standing lateral raise
4X8 20lbs
-WOW this one burned

Cable pull ups
4X10 90lbs
-Good stretch...and held and squeezed at the top

Shrugs
5X8 70lbs
-Good lord did this hurt!!!!!!!!!!!!!!

Overall:
Awesome day, ate great on the tweek of my diet...gym couldn't have gone better!!!!!

[wannagetripped]

3/29

Abs/HIIT

Abs

side leg raises (I think I've given them a new name each time I make an entry)
1X20

Weighted leg raises
3X10 10lbs

Weighted torso crunches
310 50lbs
-Used the bench this time (it was finally free) and made a BIG difference

HIIT
20-minutes on the stairmaster

Overall:
Good workout, abs are beginning to poke through!!!
Went out, had a few beers, so my one night a week drinking is done. New g/f is a bad influence on my cut!!...but she makes up for it though :-)

[wannagetripped]

3/30

Tri's/Bi's

Triceps
Concentration pressdown
2X15 30lbs
-Great start to the workout!

Close-grip bench
4X10 115
-Burned on the last 2-sets

Incline overhead cable extension
3X12 50lbs
-WOW did this one stretch!

Concentration pressdown
1X8 40lbs
1X8 30lbs
-Nice little drop-set with a static contraction at the end to burn out my tri's.

Biceps

Incline curls
2X15 (warmup) 20lbs

Barbell curls
85 1X8 - 1X7 - 1X5 - 1X4 - 1X4
75 1X9 - 1X6 - 1X4 - 1X4 - 1X4
65 1X9 - 1X8 - 1X8 - 1X7 - 1X6
55 1X12- 1X7 - 1X8 - 1X6 - 1X6
45 1X9
25 1X20
-This was a *****...I couldn't lift my arms up to take off my headphones...just had to shake my head!

High pulley curls
4X15 30lbs (hold for 5 sec at end of set)
1X15 15lbs - 7 1 1/2 holding 5 sec after each
-Insane pump after this one!

3X21's 40lbs
-In tears by the end of the workout!!!!!!!!!!!!!!!

Overall:
WOW, pure insanity, it hurts to type, take a shower, get dressed. PUKED AFTERWARDS!!!!YEAH!!!!

[wannagetripped]

3/31

Day OFF

Had pizza for the first time in 6-months...g/f came over to watch a couple movies. I feel a little guilty about the pizza...but it didn't kill me :-)

[wannagetripped]

4/1

Got back on track after cheating on some pizza Sunday.

Legs/Abs

Squats
1X10 135 (warmup)
1X8 195
1X8 195
1X5 205
1X5 215
1X8 185
-Great couple of sets, went heavier than last week, my legs are improving by leaps and bounds!

Stiff-legged deadlifts
3X8 135
-Got a great stretch, and should be ready to up the weight by next week.

Standing calf raises
3X15 120
-Went heavier again and it felt great!

Leg extensions
3X12 105
-Heavier again, struggled with the last few reps of the last 2-sets!

Leg curls
3X12 90
-Upped the weight yet again, good couple of sets.

Seated calf raises
3X20 135
-Good couple of sets again, had issues walking when I got done.

Abs

Leg raises and overs
1X25

Hanging leg raises
3X10

Weighted crunches
3X10 35lbs

Overall:
Great workout, got right back on track, had an awesome pump...and looking more ripped in my arms shoulders, traps, and chest. Abs are beginning to show through a little as well.

[wannagetripped]

4/2

Chest

Dumbell incline bench
1X12 60lbs
1X8 60lbs
1X8 55lbs
1X6 55lbs
-Couldn't hit the second set for 10, so I had to drop the weight a little.

Dumbell flat bench
1X10 55lbs
1X8 55lbs
1X7 55lbs
1X12 45lbs
-Good sets overall, hoping to up the weight for next week.

Incline dumbell flyes (1-and-2-1/2's)
1X4 35lbs
1X4 25lbs
1X5 15lbs

Overall:
Pretty good chest workout, a little tough adapting to dumbells, but lovin the progress.

[wannagetripped]

4/3

Abs/HIIT

Abs
Leg raise overs
1X25

Knee ups
3X10

Weighted crunches
3X10 40lbs

HIIT
20-minutes running on treadmill

Overall:
Abs got a good workout...ran the 20-minutes on the treadmill, first time I've EVER run more than 5-minutes. It felt great!

[wannagetripped]

4/4

Back and Shoulders

Deadlifts
4X8 115lbs
-First time ever doing these...felt great!

Close grip/wide lat pulldowns (superset)
1X10 120lbs - 1X10 100lbs
1X10 120lbs - 1X8 100lbs
1X10 120lbs - 1X7 100lbs
-Great followup to the deadlifts

One arm dumbell rows
2X8 55lbs
2X8 60lbs
-Great finisher on the upper back!

Lower back extension
3X12 120lbs

Shoulders

Bent over raises
3X12 20lbs
-Upped the weight, felt good

Front raises
3X8 25lbs
-Upped the weight here too...

Dumbell presses
1X8 50lbs
2X7 50lbs
-Getting stronger, improved from last week!

Upright rows
4X8 100lbs
-Getting stronger here too, feeling great

Shrugs
5X8 75lbs
-Awesome finisher

Overall: Great day! Unreal intensity, hit back and shoulders REALLY hard!

[wannagetripped]

4/5

Abs/HIIT

Abs

Leg overs
1X25

Hanging leg raises
3X10

Weighted crunches
3X10 35lbs

HIIT
-20 minutes treadmill

Overall:
Great ab workout, hit the treadmill...running again...upped the speed 1 from last time and ran over 2-miles. Big strides for me!

[wannagetripped]

4/6

Tri's/Bi's

Triceps

Extensions
1X8 65lbs
2X6 65lbs
3X8 30lbs (dumbell)
-Never did these before, good starter to the workout.

Decline skull crushers
3X10 65lbs
-Great pump and stretch.

Pressdowns
1X6 110lbs
1X8 100lbs
1X10 90lbs
1X10 90lbs
1X8 100lbs
1X6 110lbs
1X4 120lbs
-WOW, tough assending and descending set.

Biceps

Straight bar curls
2X20 (warmup)

Concentration curls
2X8 (w/ 8 negatives) 30lbs
2X8 (w/ 8 negatives) 25lbs
1X8 (w/ 8 negatives) 20lbs
-I hate Animal after during and after these sets!

Lying high-pulley curls
5X15 50lbs
-Got some funny looks, but screw 'em, awesome pump!

Hammer curls
5X8 20lbs
-Awesome pump!

Straight bar curls
3X20 no weight
-I was hating life during all 3-sets, but I know it'll be worth it.

Overall:
Hit the weights real hard today, had an awesome workout...getting set to start tanning. Lets bring out those abs!!!!

[wannagetripped]

4/7

Day OFF

Ate awfull! Got into some easter candy I had left over. Way, way, way to much sugar! No carb up tonight!

[wannagetripped]

4/8

Legs/Abs

Legs
Squats
1X20 bar (warmup)
1X10 185 (warmup)
2X8 205
2X5 225
-I've been able to up the weight on the last 2-sets for the last 4-weeks. Heaviest I've ever gone to date.

Leg Presses
1X6 360
1X8 270
1X10 180
1X12 90
-Great couple of set...legs were on fire!

Leg curls
2X8 110
2X8 90
-Tried to go too heavy the first 2, had to drop it down.

Standing calf raises
3X15 120
-Got a great stretch!

Seated calf raises
1X20 135
1X20 90
1X30 45 - static contraction
-That just finished off my calves!!

Leg extensions
2X8 95 - 1X8 forced negatives
-I was screaming after 2-sets...had someone push down on the pad during the forced negatives...legs were burning...couldn't walk for 5-minutes and fell down a small flight of stairs!!

Abs
Leg raises (obliques)
1X20

Weighted leg raises
3X10 10
-Think I can go heavier next time.

Rope torso crunches
3X10 70
-Good sets, got a great strain on my abs.

Overall:
I felt a new form of pain after this workout. It hurt to walk, stand, legs were quivering...it was great! Good ab work as well, now if I could just quit cheating on my diet on Sunday's I'd be in even better shape! Gotta keep plugging away.

[wannagetripped]

4/9

Chest
Incline dumbell bench press
1X12 55
1X10 55
1X8 55
1X6 55
-Felt good hitting these sets, good way to start the workout.

Flat dumbell bench
1X10 55
1X8 55
1X8 45
1X8 45
-Good stretch throughout.

Inlcine fly's
1X3 (1-2 1/2's) 40
1X3 (1-2 1/2's) 30
1X5 (1-2 1/2's) 20
-Awesome sets here...really burned and chest felt jacked!

Overall:
Great workout, I'm seeing great growth in my chest.

[wannagetripped]

4/10

HIIT/Abs

*Missed this day for the first time in a month*

Had a killer day at work, and no energy despite popping 2 Xenadrine. Going to double up today with back and shoulders.

[wannagetripped]

4/11

Back/Shoulders/Abs

Back
Seated row
3X8 100
-First time I'd done these in a while, good set.

Close/wide grip pulldowns
3X8 130/100
-Good superset

One arm dumbell rows
3X8 65
-Most weight I've done on these, happy to see the strength increasing.

Lower back extensions
3X12 125
-FINALLY beginning to lose that lower back fat!

Shoulders
Bent over lateral raises
3X12 20

Standing lateral raises
3X8 20
-Good set, alternate w/ front raises each week.

Dumbell press
*As I was getting ready to peform the first set, with 50lbs dumbells resting on me knee...they slipped...and smashed my right index finger between the two. Needless to say my finger is black, blue, and purple from the knuckle on up. I decided to hit abs and go home to ice it and take some tylenol.

Abs
Side leg raises
1X25

Weighted leg raises
3X10 10

Torso crunches
3X10 70

Overall:
Was having an awesome day till the finger incident...overall progress is improving!

[wannagetripped]

Mass updation of my log...

4/12
HIIT

20-minutes on the treadmill. Able to run again, and loving it.

[wannagetripped]

4/13

Tri's/Bi's/Abs

Triceps
Superset (Did 2 sets)

Dips 1X9/1X9
Overhead extension 1X20 70/1X18 60
Reverse pulldown 1X12 60/1X12 50
Rope pressdown 1X13 50/1X11 60
-Awesome superset, I was skeptical going in, but it burned...and cause some major growth!

Biceps

Straight bar curls 2X20 (warmup)

Concentration curls 2X8-8 negatives 30
3X8-8 negatives 25
-Great sets, awesome pump

Lying high pulley curls 5X15 85
-Upped the weight, really had to push myself on the last couple of sets.

Hammer curls 5X8 25
-Increased the weight again, that last set was brutal!

Straight bar curls 3X20 no weight
-Ow, ow, ow, ow, ow, ow, ow!!!!!!!!!!!!!!!!!!!!!!

Abs
Hanging side raises 1X20

Weighted leg raises 3X10 15
-Upped the weight for the last one, it hurt!

Weighted torso crunches 3X10 85
-Abs are really, really shaping up...lovin Animal right now!

Overall:
Got a great pump, abs are looking good, established 4-pack. Was fired up to go to best friends wedding shower...saw people there that hadn't seen me in at least a year...some didn't recognize me! Love it!

[wannagetripped]

4/14

OFF day

Ate pretty well, except for 3-slices of pizza for dinner...my girlfriend took me out for dinner and to Ray Charles! Had some chocolate afterwards...that was my fault :-(

[wannagetripped]

4/15

Legs/Abs

Squats 3X8 205
1X5 225
1X5 235
-Keep that weight going up, last set hurt like a b**ch!

Leg presses 1X6 450
1X8 360
1X10 270
1X12 180
-Man, this set burned them out beyond belief, my legs were jacked and I could hardly walk!

Leg curls 4X8 90lbs
-Good isolation of the hammy's

Standing calf raises 3X15 120
-Awesome stretch

Seated calf raises 3X20 180
-Had to do rest pause on all 3-sets, my calves struggled, but they're gettin bigger!

Leg extensions (forced negatives) 2X8-8neg 110
-Redefined pain, I can't begin to describe how bad it hurt, fell down 4-stairs, and had to support myself by a squat rack because I couldn't stand up on my own power afterwards!

Abs

Oblique crunches 3X30

Lower ab crunches 3X25

Upper ab crunches 3X20
-Great overall ab work, starting to pop out even more.

Overall:
Great workout, development in my legs is coming along great, abs are looking really good. Lovin life right now!

[wannagetripped]

4/16

Chest

Incline barbell bench
1X10 135
1X6 135
1X6 135
1X4 135
-Strength was down today, wasn't real focused, not too pleased with my effort!

Flat barbell bench
1X10 135
1X8 135
1X8 115
1X8 115
-Strength improved a little here...but still down.

Pec Dec (sets of 1 and 2-1/2's)
1X5 90
1X4 75
1X6 60
-Good way to finish them off...had a really good pump.

Overall:
It finally hit me, on week 5 of my cut, strength is starting to drop a little...but I'm getting a little more shredded...which is a fair trade off.

[wannagetripped]

4/17

Abs/HIIT

Abs
Oblique crunches 3X30
Lower ab crunches 1X25/2X20
Crunches 3X25
-Great ab workout again, they are really starting to take shape.

HIIT
Treadmill, 20-minutes, levels 5-8...then 9 for the second to last minute.

Overall:
Went in in the morning, popped 2-Xenadrine, worked out on any empty stomach. Trying carb and calorie cycling today. I've dropped the oatmeal in an attempt to *not* slow down the fat burning process after cardio.

Current weight: 178
Down from 187 when I began my cut!

[wannagetripped]

Time to play catch up again...

4/18
Back/Shoulders

Back
Seated cable row
4X8 100
-Good start.

Close/wide grip pulldowns
3X8 130/90
-Lats are really coming out!

One arm dumbell row
3X8 65
-good burn.

Lower back extension
3X12 105
-Really beginning to improve here!

Shoulders
Bent over lateral raise
3X10 20
-Good stretch

Front raise
3X8 20
-Went slow, turned hands inward on way up, great couple sets

Dumbell press
2X8 55
1X7 55
-Best 3-sets I've had yet.

Upward row
4X8 100
-Great pump

Shrugs
5X8 75
-Amazing seperation between traps and shoulders!

Overall:
Awesome workout...and didn't smash my finger this time!

[wannagetripped]

4/19

Abs
Oblique crunches
3X30

lower ab crunches
3X25

Upper ab crunches
3X25

Overall:
Skipped HIIT today, but had an awesome ab workout...they just keep getting better and better.

[wannagetripped]

4/20

Tri's/Bi's

Triceps
Skull Crushers
3X9 75

Close grip pressdowns
3X9 100

Cable kickbacks/overhead extensions
3X10 25
3X8 20

Biceps
E-Z bar curls w/dropsets
85 75 65 55 45 25
1X8 1X8 1X9 1X7
1X6 1X7 1X7 1X6
1X4 1X5 1X5 1X6
1X4 1X4 1X6 1X6
1X3 1X4 1X4 1X8 1X10 1X15

High pulley curls
4X15 30
1X9 (1-1/2's) 15

21's
3X21 60

Overall:
Great workout, arms are growing and got a great pump. Didn't eat all too well, I went up to Chicago to see the Sox play with my girlfriend. Ballparks don't have food for a cut...plus a couple beers during the day wasn't the best.

[wannagetripped]

4/21

Day OFF

Overall:
Didn't eat real well, cheated more than I'd liked, but back on the horse...and it didn't hurt me too much...but enough! Not too happy with myself, but got to move on and learn...which I did!!!!

[wannagetripped]

4/22

Legs/Abs

Legs
Squats
1X10 135
2X8 205
1X4 225
1X5 245
-Heaviest I've ever gone...don't think I can have kids now...but hey I hit squats hard!

Stiff legged deadlifts
3X8 115
-Worked these back into the rotation...good excercse

Standing calf raises
3X15 120
-Good set.

Leg extensions
4X12 110
-Great way to bring out some defenition.

Leg curls
4X12 90
-This one hurt

Seated calf raises
4X20 135
-Held for a static contraction on the last rep...pain like I haven't felt in a while!

Abs
Cross crunches
3X20
-Harsh on the obliques.

Bench crunches
1X30
2X40
-Good sets for the lower abs.

Swiss ball crunches
2X30
1X40
-Never done these before...WOW...great ab excersise!

Overall:
Great day in the gym, ate super clean and am back on track after the weekend. Feel great, look good!

[wannagetripped]

4/23

Chest
Incline bench
1X12 135
1X8 135
1X6 135
1X5 135

Flat bench
1X10 135
1X8 135
1X8 115
1X8 115

Pec Dec (1-2 1/2's)
1X6 90
1X4 75
1X6 60

Overall:
Ate good and am back on track after the weekend. Chest is shaping up quite nicely...finally carving out my inner chest! Already told my girlfriend...I'M EATING CLEAN THIS WEEKEND!

[wannagetripped]

4/24

Abs/HIIT

Oblique crunches
3X20

Lower ab crunches
3X40

Swiss ball crunches
3X30

HIIT
20-minutes on treadmill, levels 5-8.

Overall:
Great workout! Abs are hurtin, cardiovascular health is getting better!