THE ABC CHALLENGE: Newlife's CUT! (take a look...)

[Newlife]

Well... Here I go. This could not have been thought up at a better time, A little over a year ago I finally commited myself to changing my life. I was 5' 10" and about 210 pounds. Through extensive cutting and lifting and nutrition, and thanks to ABC and freetrainers.com, I lost prob around 10% bf and am now at about 185-190. Last time I was tested, it was at a gym with an electronic method where i held some instrument in both hands and it told me my bf%. Who knows if it was accurate but it said 13%. I will be ordering calipers today to get a more accurate measure for the competion.

The reason this comes at a great time is because I finally got a job that has been taking up all my time lately. I get up now at 545 in the morning, leave my house at 630 and do not get home till around 8-9, which is really close to bedtime (the beauty of the advertising industry). As a result, I have been slacking, losing motivation, being basically a piece of crap. Now it is time to jump back on the wagon and renew my commitment to myself and my life!

HERE WE GO! Please comment, make suggestions, talk smack. Anywthing you would like. but dont be shy! Good luck to everyone.

[Newlife]

Well.... D-day is upon us... Monday, January 6th. Today I will post my goals and plans of attack for the competition.
First, I will be taking some before pictures so everone can see my fata$$, post holiday terrible shape me.... /forum/images/graemlins/smile.gif

I will be doing my measurements tonight and post them today or tomorrow, and i am going to try to buy my calipers today to get my fat measurement. Last I had it checked it was 13.5% but that was before I lost my motivation... I am figuring about 15-16?? now.

First goal, come up with a plan and schedule for the gym. I now work 2 hours away from home and am basically gone from 630AM till 830PM. Kinda hard to find time to workout, I may try to join a gym in NYC so i can go after work, aroun 630ish and just get home a little later...

Second Goal, Break the 10% fat level, 9% would make my day! Does anyone know if that is a lot, or is it possible to get even lower in 12 weeks???

Third, get some sort of definition in my abs..

Forth, lose the college fat from around my face/chin.

fifth, Tighten up the manboobs! hahaha...

Actually, this prob is really making me sound fat... I am not THAT bad! just havea lot of agnst.

Six, Strength gains. Max bench (last time i checked in MAY!, 235)
Increase to 275.

Squats ~300-325

straight bar curls four reps at 100 (around 80 now)

dips 3x25 (now around 3x15)

pullups (lord knows, i never do them, I hate them (which usually means there good for you)) prob aruond 3x20???

Lat pulldown (need to find my current max before I post my goal (DONT LET ME FORGET OR GET LAZY!!!)

any other thoughts or suggestions?? too much you think???

Current info TBD next visit to gym for most accurate scale.

Height: 5'9.5"
Weight: 190 Goal weight: 175
Age: 23

[**DONOTDELETE**]

[Newlife]

Tuesday, January 7

At work it is real tough to eat well but for starting out I am not terrible. I am getting my glutamine and creatine today (as well as my calipers, starting measuring as soon as i get them!!!!) which should help. Because it is hard to get my allotted meals throughout the day, you think a MR shake or two throughout the day wouldn't be terrible as a last resort????

YESTERDAYS KINDA CRAPPY EATING DAY....

1
Coffee
egg bagel (i know i know...)
Nutrasweet strawberry jam

2
small Salmon Steak
small portion of lemon chix
Steamed veges (coliflower, zuchini, asperagas

3 (snack)
about 1-2 oz of pistachios

4 (preworkout)
Turkey wrap (i need to buy whole wheat, these are flower)
romaine lettuce
slice of swiss cheese (I LOVE CHEESE, albeit bad!)

5 Postworkout/bedtime
Protein shake w/skim milk

I dont know... not great but i guess it could be a lot worse. So hard to be strict while at work..... kinda sux! College was so much easier, believe it or not!


Workout

Didnt have a ton of time nor notepad, so this is by memory... may be off a little bit...

Lat pull down (with a cable machine)
2x12 (cant remember, prob 100,110)
1x10 (120)
1x8 (130)

cable row
1x12 90
2x10 100

high rows
1x15 90
1x12 110
1x10 140
1x10 180
1x8 200 (they felt so good i wanted to push it had at the end

rows (machine)
1x12 125
1x12 140
1x10 155

back extensions
1x15 (with 10lb plate)
2x10

THEN I WAS BEAT!

The workout tired me out, which was good. Although i wish i had moer time to warmup with 10-15 min cardio.

I am also very discouraged because, although i got worked out, I have lost so much from last may when i had an intense partner and oru gains were amazing. Now, I feel like I am playing catchup and am prob only about 65% where i was... So sad!

[Newlife]

Starting today, I will be posting my daily food intake on Fitday.com available at

http://www.fitday.com/WebFit/PublicJournals.html?Owner=dchinnici

So, if you are wondering my nutrition, click on the above link...

[Newlife]

Thursday

Diet went well and started loading creatine and glutamine as well as started animal cuts all today. Some on the site have said that glutamine does not need loading. Wilson's Glutamine article suggests it but i do nto thingk i am going to continue doing it bc the stuff costs so much. The creatine dissolves GREAT, it is Syntax striaght anyhydrouns... anyone else use it???

Workout Chest Tris.. again, some machines do not have weights printed and i didnt have a book... so again estimates.....


Dumbbell flat bench (DISCOURAGING)
12x55
10x60
7x60 (FAILED!) SH!T, in may my max bench was 235... now, fail on 60!!!!!!! o well

seated cable flies
12x?? slow and painful!
10x?? +1 /forum/images/graemlins/smile.gif almost failed on 10th
10x?? +1 failed at end.. last two lost form

High Pulley Crossovers
10x65 or 70?
10x75
10x75

DIPS
15
11
9
last two till fail

Tri pulley pull down, (palm up)
12x30
10x40
7x40 FAIL -->
3x30 (to complete set)

Pushdown tri Machine
12x60
60 to fail (~10)no rest
50 to fail (~8) no rest
40 to fail (~8-10) no rest
30 to fail (~10)

DONE....

WENT to the lockerroom, mixed up a creatine glut protien shake with water (no dextrose) and sipped while a perused over the wonderful women on the sex machine... (you know the one i am talking about!) and the dude from Flex Magazine that is a HORSE!

WENT HOME AND PASSED OUT!

[Newlife]

REMEMBER.. MY TERRIBLE DIET can be found at....


http://www.fitday.com/WebFit/PublicJournals.html?Owner=dchinnici

[Newlife]

Saturday... LEGS!!!!!!!! been a long time since i have busted them out so i took it somewhat easy today seeing that i will have to walk to work on monday....

Sitting Squat Machine.
15x180
12x270
10x360
8x450

Leg Extensions
12x125
10x130
10x135

Reverse leg curls
10x90
9x110 (failed on ninth)
10x100

Seated Calf raises
15x90
15x115
15x115
15x115 (holding longer for more burn....)

[Newlife]

Sunday Shoulders

Side Lat Raises
12x20
10x25
8x25

Front raises
12x20
10x20
8x25

Shoulder Press
12x145
10x160
7x160
DROP
failed at 145
3x120
3x105

Rear Delt machine
12x70
12x80
10x90

Barbell shrugs (no belt and felt back pain, so stopped early)
10x185
8x185


ABS

1x25 swiss ball crunches
2x20 " " "

3x30 twisting machine thingy.... /forum/images/graemlins/smile.gif

[**DONOTDELETE**]

[Newlife]

Caliper measurements have been done but dont know how accurate, gonna have my sister double check the readings and I will send them over...

[Newlife]

Ok... it has been two days... need to update everyone

Tuesday (lord know how much I will remember)

Chest Tris

Flat Bench
12x140
10x160
8x180

Cable Flys
No weights listed...
BUT
all the same weight
12
10
9

EAch time I basically went to near failure...

High Cable crossovers
no weights again (they need to fix that)
but again
12
10
10
all the same, went for a GREAT squeeze and stretch.

Dips
20
13
11
till i couldnt do no more!!

Tricep reachovers
55x12
55x10
55x10
As deep as I could do and squeeze as tight as i coud do

Tricep pulldowns (palm up)
12x30
10x30
10x30
same thing, form and squeezing (all slow)

Tri machine (pushdown thingy)
started at 60 and drop set to fail
down to 20
about 15 60
12x50
10x40
8x30
15x20

BEAT! Creatine, Glutamine, Protien shake

I can really start to see a difference in the initial pump from the creatine and ATP.... that first set is an amazing feeling... and i can see it is helping me out already.

I did todays workout a little differently, instead of upping weights every set, I just stayed the same and really focused on doing it slower, tighter, etc. I think it was good, but the day after i really didnt have much pain... but concentrating on form I think will help my cut better than tying to lift a mountain.

[Newlife]

I think i have missed a bunch of days without realizing it... because I am about to update everyone and i realize that last time i did, i did chest and tris, and yesterday... I did chest and tris, what happened the rest of the week... I need a journal! OK lets see here

[Newlife]

Sunday I had a Cardio/Ab day....

20 minutes treadmill ( i had to do the treadmill, hot girl next to me)....

3x35 crunches
3x15 leg lifts
3x35, oblique rotations.??? ex. with the bar around your neck and twisting back and forth
3x15 side bends w/55lbs (ex with dumbell in one hand, bending to that side, and raising back to a straight pos)

[Newlife]

Monday.. 1/21, Chest Tris

Smith flat bench (i figure the bar is 15lb)
12x105
8x155
8x155

smith incline
2x10x105 (focus on a slow perfect form)

top pulley cable pushdowns
12x120
10x140
8x160
6.5x180 (failed on 7th)

low pulley raises
10x60
10x60
8x60

DIPS 25
14
13

french press
12x55
12x55
10x55 (nice and deep)

top pulley pushdowns palm up
all 30lb
12
10
9
8+
last three needed a little help to get over stickign point
**** were my tris pumped and exhausted after that

the rope pull downs (20lb to fail... about 10-12)