The ABC Challenge: BassPlayer's Cut [Comments Welcome]

[BassPlayer]

Howdy all!

I'm BassPlayer and this is my cut log. I'm totally new to lifting / dieting so this is a great chance to experiment and learn new things!

I'll post stats in the next day or so, and the calipers should be in soon so I'll post those measurements once it arrives and I figure out how to use it!

[BassPlayer]

Thursday's Workout:

Chest:
Flat Db Bench Press 2x40x8, 1x55x5
Flat Db Flyes (1st time) 3x15x13

Triceps:
Machine Tri Extensions 1x75x8, 1x75x5
Db Tri Kickbacks 2x5x19

Abs:
Knee Tucks 3x15
Crunches 3x20

Cardio:
Elliptical 30 minutes @ 135bpm

This was my first time doing Db bench and flyes so I'm glad I read the article about shoulder ROM before I attempted these.

Food:
Breakfast:
8oz. egg beaters
Coffee, 1/2 & 1/2, no sugar, 16oz. H2O

2nd Breakfast: /forum/images/graemlins/smile.gif
3eggs, 2 sausage links, 16oz. H2O

Lunch:
(not iceburg) lettuce + tuna + chicken + broccoli + cucumber + olive oil
Total weight 0.8 lbs. (mostly tuna)

2nd Lunch / pre-workout:
same as first but total salad weight = 0.6 lbs.

Post Workout:
Apex Fitness High Perf. MRP + 2 Tbsn Peanut Butter (Skippy)

Dinner:
Ham, approx. 1/2 lb.

Snack:
Turkey, approx. 1/4 lb.

I know I need more roughage in my diet. I'm shooting for a ketosis diet where my only carbs are post workout MRP's and a carb-up on Saturday's (but not this Saturday).

[**DONOTDELETE**]

[BassPlayer]

yu,

The calipers are on order. As soon as they arrive I will measure and post results.

This is my workout split for now:
Sun: Shoulders / Traps / Cardio
Tues: Back / Bi's / Abs / Cardio
Thur: Chest / Tri's / Cardio
Sat: Legs / Lower Back / Abs

Weight: 245
Height: 6' 0"
Age: 34
bf: [edit] 28.2%
Diet for next 2 - 4 weeks:

[edit - removed diet plan because what it doesn't reflect what happened in real life]

I also have MRP's post-workout, and this is where I am getting the majority of my carbs.

[BassPlayer]

I finally received my calipers on Thursday. I tried measuring that night, but got bogus results as in, you aren't supposed to measure after a workout or late at night, and it was both.

So, I finally took (what I hope to be) accurate measurements this morning. I built a spreadsheet around the formula outlined in the article to get the percentages. If anyone wants this spreadsheet let me know and I'll be happy to send it to them.

So, without further ado, here are my numbers using the 7-point measuring system:

pectoral: 12mm
midaxillary 22mm
tricep: 20mm
subscapula: 46mm
abdomen: 34mm
suprailiac: 46mm
thigh: 30mm

total: 210mm

Db = 1.03510626
bf% = 28.21%

height: 6' 0"
weight: 245lbs.

[BassPlayer]

Here is my second set of measurements. Comparing overall to my first week's measurements, it seems some of the measurements have had wide swings (subscapula, abdomen, suprailiac, thigh). Overall, total measurements are down by 27mm, some of which must be due to learning how to do the measurements correctly.

If nothing else, I did lose a pound this week. /forum/images/graemlins/smile.gif

pectoral: 8, 6, 7 (7)
midaxillary: 26, 20, 26 (24)
tricep: 16, 20, 22 (19.33)
subscapula: 33, 33, 33 (33)
abdomen: 45, 46, 44 (45)
suprailiac: 28, 32, 34 (31.33)
thigh: 22, 24, 24 (23.33)

totals: 178, 181, 190 (183)

Db = 1.041
bf% = 25.497%

height: 6' 0"
weight: 244lbs.

[BassPlayer]

Worked chest & tris last night.

Flat Db Bench - 55x8, 55x8, 55x5

Not sure why my strength ebbs so quickly, maybe I'm not waiting long enough between sets? I currently wait about 90 seconds or so, and stretch during that time. Last week I was able to do 3x50x8, so maybe I was just trying to progress too fast.

Flat Db Flyes - 2x20#x10

I forgot I wanted to do 3 sets. Darn inkjet ink vaporized while in my gym bag, had to do workout from memory.

Tricep extensions (machine) - 2x70x8

Psyched about this. Last week did 75x8, 60x6. Think 75 was too much weight. Next week I will retackle 75 lbs. again.

Rope pull-downs - 2x20x14

These BURNED, and the second set I thought the backs of my arms were going to pop off, but it felt gooood.

Did 30 minutes elliptical for cardio.

I'm time constrained on Tues. & Thurs. but should I be upping the number of sets I am doing?

Also, will have latest measurements done tonight.

[BassPlayer]

Yesterday was leg day. As much as it hurts, I'm beginning to love leg day!

Db Lunges - 4x10x10
Stanging calf raises 2x20x15
Leg Extensions 2x130x15
Seated Calf Raises 2x50x10
Hyperextensions 2xBWx10

Abs:
Leg lifts 3x15
Crunches 3x20

[BassPlayer]

Measurements:

pectoral: 6, 6, 7 (6.33)
midaxillary: 17, 15, 17 (16.33)
tricep: 17, 15, 15 (15.67)
subscapula: 32, 32, 35 (33)
abdomen: 46, 40, 40 (42)
suprailiac: 32, 30, 32 (31.33)
thigh: 28, 24, 26 (26)
totals: 178, 162, 172 (170.67)

Db = 1.044
bf% = 24.147%
height: 6' 0"
weight: 243lbs.

LBM - 184.32 lbs.
Other - 58.68 lbs.
Lost another pound this week. /forum/images/graemlins/smile.gif

[BassPlayer]

Yesterday was shoulder day. I'm glad I have a "light" day after leg day. /forum/images/graemlins/smile.gif

Shoulder:

Military Press - 2x70x8, 1x70x6
Lateral Raises - 2x8x12
Db Front Raises - 2x12x12

Traps:

Bb Upright Row - 3x60x8
Shrugs - 1x30x10, 1x40x10, 1x50x10

Cardio:

Recumbent Stationary Bike - 35 minutes
I usually do elliptical for cardio but I give my legs a break since this was the day after leg day.

I cheated and had chinese food for dinner. Some things are difficult to resist!

[oes]

WTG bassplayer, keep it up man /forum/images/graemlins/cool.gif

[BassPlayer]

Thanks for the support, oes! /forum/images/graemlins/smile.gif

Yesterday was back and bis. The workout went well, other than feeling a little weak with the one arm rows.

Back:
Bent Over Db Rows - 2x55x8, 1x55x7 <-- couldn't finish last set.
Wide grip pulldowns - 2x100x10, 1x100x8

Biceps:
Bb Preacher Curls - 1x40x8, 1x40x7
Cable Curls - 1x45x10, 1x50x10

Forearms:
Bb Wrist Curls - 1x50x10

Cardio:
30 Mins. elliptical

I'm still new at this so I have no clue how many sets per muscle group I should be doing. I got great arm pump though!

[BassPlayer]

I had an awesome workout yesterday! By the time I got to the gym, I had already done the whole workout in my mind, all that was left was for my body to go through the motions! /forum/images/graemlins/smile.gif Everything went so well that this attitude is how I plan to attack every workout going forward.

Chest:
Db Bench press - 3x55x8 <-- I knew after last week that I had to nail this. The very last rep probably took about 5 seconds to get up, but I wasn't stopping until the Db's were as far away from my body as I could get them!
Db Flyes - 3x20x11

Triceps:
Machine Tri Extensions - 2x75x8 <-- Been trying to nail this for awhile too.
Rope Extensions - 1x20x14, 1x25x14

Cardio:
30 Mins. Elliptical in the 140 - 145bpm range.

Next week I'm switching up and doing Bb bench press. I might throw in a set of inclines, but if I do this, should I throw in a set of declines as well?

I'm also switching to skull crushers and dropping the machine tri extensions, and switching rope extensions for cable pushdowns to try and mix things up.

[**DONOTDELETE**]

[BassPlayer]

Here are my latest measurements. I didn't gain or lose any weight last week. Actually I found out I wasn't measuring olive oil correctly at the cafeteria where I work. Instead of 4 tablespoons I was using 8! That's like 2000 extra calories a week! Arrgghhh! At least I know better now. /forum/images/graemlins/smile.gif

pectoral - 6,6,6,(6)
midaxillary - 26,26,26,(26)
tricep - 14,15,16,(15)
subscapula - 24,26,26,(25.33)
abdomen - 42,42,44,(42.67)
suprailiac - 28,28,28,(28)
thigh - 30,30,28,(29.33)

Db = 1.044
bf% = 24.33%
height: 6' 0"
weight: 243lbs.

LBM - 183.87 lbs.
Other - 59.13 lbs.

Looks like my bf actually increased. /forum/images/graemlins/frown.gif

[BassPlayer]

Yesterday was back / biceps day. I'm bummed because I did worse on preacher curls than I did last week! I did more weight on the cable curls, and I felt like I did an OK back workout, but overall I didn't feel like I had an effective workout.

The only bright spot was cardio. I upped the resistance and pushed to keep my bpm around 145 for the 1/2 hour I spent on the elliptical, and that felt pretty good.

Back:
Db Bent-Over Rows - 60x8, 60x7, 60x6 <-- felt let down here
Wide-grip front pulldowns - 3s 100x11 <-- did good here

Biceps:
Bb Preacher Curls - 40x7, 40x6 <-- worse than last week?!?
Cable Curls - 2s 50x10 <-- probably should've gone for more reps

Forearms:
Db Wrist Curls - 2s 25x10
Reverse Db Wrist Curls - 1s 12x10

Cardio:
Elliptical - 30mins 145bpm upped resistance

[BassPlayer]

Yesterday was chest / tricep day. I failed on the last set of Bb bench press, only had 1/2 rep to go, but it's all good.

I did skull crushers for the first time yesterday. Even though it definitely worked my tri's, I felt like it worked my shoulders even more. It took mucho effort to keep my shoulder to elbow locked while doing the extensions.

I do have a question, when you do, for example, Bb bench press, do you add the weight of the olympic bar (~25lbs.) to your weight? Like, if you put on 70lbs. of weight do you say you are benching 70lbs. or 95lbs.? The weights I list don't include the bar weights, but in my head they count (they have to, or I'd feel even wimpier than I already do!).

So, here's what I did yesterday:

Chest
Bb Bench Press - 2s 70x8, 70x7 <-- tried like heck but couldn't complete last rep.
Db Flyes - 3s 20x12

Triceps
Skullcrushers - 2s 30x10 <-- my triceps still had more oomph, but my shoulders didn't feel like they would hold up if I loaded on more weight.
Cable Pushdowns - 45x15, 60x15, 75x10 <-- I didn't realize how much I had improved on these (last time I did these, I was pushing 40x15, 50x10). Next week I'll start at 75 and work up. Kinda psyched because even though I can't see real changes in definition (too much fat) I can see real changes in how much weight I can push.

Because I was pressed for time I didn't do any cardio. Haven't figured out if I'll try to make up for it somehow or just let it slide.

[BassPlayer]

Saturday was leg day. I had a horrible workout, I could only do 1.5 out of 4 sets of Smith squats. Either my technique or the machine was out of whack because the bar felt like it was dragging and leaning from side to side as I was coming up from the squat. I did not feel good about this so I stopped. I continued with other portions of my workout, but I was really bummed about this because I was psyched to move away from Db lunges and move onto squats.

Also, I have decided to take a week off from training. I have an aching elbow and knee so I figured I could use a break and let my joints mend. I haven't taken any time off since last October so I don't feel like it's a bad thing. I've had some guilt from not exercising on workout days, but next week I'll get to take it all out on the weights.

So, here was my last workout:

Legs:
Smith Machine Squats - 1s 50x10, 1s 100x10, 1s 100x4
Leg Extensions - 2s 150x12
Lying Hamstring Curls - 1s 70x13, 1s 75x13
Standing Calf Raises - 2s 120x10

Lower Back:
Hyperextensions - 2s BWx12

Abs:
Knee Tucks - 3s 15
Crunches - 1s 20

I'll post measurements sometime tonight.