Ace's gonna update journal everyday

[LegendaryWatcher]

Hey bro, nice journal. I like how you break down and post your diet. Looks nice and clean. That's awesome. You seem motivated and I would like to welcome you to ABC. Best of luck in your fitness aspirations my friend. Keep up the journal and I'll fly in from time to time to check up on your progress.

[acegator]

[ QUOTE ]
Hey bro, nice journal. I like how you break down and post your diet. Looks nice and clean. That's awesome. You seem motivated and I would like to welcome you to ABC. Best of luck in your fitness aspirations my friend. Keep up the journal and I'll fly in from time to time to check up on your progress.

[/ QUOTE ]

Hey thanks for stopping by. [img]/forum/images/graemlins/smile.gif[/img]. I haven't been motivated for a few weeks diet wise but I train pretty intense (not as intense as most people here probaly). Good luck to you to .

[acegator]

Ouch,, I really started to feel groggy from the lowered carbs today , I could tell I was a bit weaker in the gym today to.. high carb tomorrow thankfully!

Day 2 of Cut
Meal 1
4 Egg Whites
1 Whole Egg
1/2 Cup Oatmeal
Multivitamin
400mcg Chromium

Meal 2
1 Cup Cottage Cheese
1 TBS Flaxseed Oil

Meal 3
170g chicken breast
1 cup spinach
5 fish oil caps
1 boiled egg

Meal 4 (preworkout meal on cardio and lifting day)
1/2 cup quaker oatmeal
1 1/2 scu ON Choc Whey

Meal 5 PWO Meal -- 50/50 solution of dextrose/malto
glutamine
1 g vitamin C

Meal 6
170g Chicken Breast
1tbs flaxseed oil
3/4 cu sugar snap pea pods

Meal 7
1 scu Nightime protein (casein and whey mixture)
2 tbs Natty PB
1/2 cu spinach

Totals 2149 Calories, 217p 124c 084f

Training:
Back/Bi's
3 x 10 pullups
2 x 8 lat pulldowns
2 x 8 rows
3 x 10 incline db curls
3 x 8 staight bar curls
2 x 10 high cable pulley curls
2 x 10 alt db curls

[acegator]

Ok, I took the weekend off,, from everything. [img]/forum/images/graemlins/smile.gif[/img].. diet etc.. I officialy restarted day1 of my cut today, I will not stray this time, it's all totaly out of my system now Promise! [img]/forum/images/graemlins/smile.gif[/img], My goals on this cut are to simply lose the last bit of gut, my love handles are totaly gone now but I still have this bit of hanging belly flab that I cannot stand. I am being realistic, not shooting for ripped abs, a flat stomach will suit me fine.

Legs:
Squats: 133 x 10 ,155 x 8, 166 x 8, 166 x 8
BB Lunges: 133 x 10 , 133 x 10 , 133 x 10 , 133 x 10 (i was killed after these)
Leg Press: 280 x 10 , 290 x 10, 300 x 8, 320 x 8
Leg Curl: 50 x8 , 60 x 8, 70 x 8
Leg Extension: 70 x10 , 70 x10 , 60 x 10 , 60 x 10
Calve Raises: 300 x 20 ,300 x 20
Seated Calve raises : 300 x 20 , 300 x 20

Day 1 Of Cut:
Meal 1
4 Egg Whites
1 Whole Egg
1/2 Cup Oatmeal
Multivitamin
400mcg Chromium

Meal 2
1 Cup Cottage Cheese
1/2 tsp Flaxseed Oil

Meal 3
170g chicken breast
3/4 cup sugar snap pea pods
4 fish oil caps

Meal 4 (preworkout meal on cardio and lifting day)
1/2 cup quaker oatmeal
1 1/2 scu ON Choc Whey

Meal 5 PWO Meal -- 50/50 solution of dextrose/malto
glutamine
1 g vitamin C

Meal 6
170g Chicken Breast
1tbs flaxseed oil
3/4 cu sugar snap pea pods

Meal 7
1 scu Nightime protein (casein and whey mixture)
2 tbs Natty PB
1/2 cu spinach

Totals 1985 Calories, 211p 120c 071f

[acegator]

Meal 1
4 Egg Whites
1 Whole Egg
1/2 Cup Oatmeal
Multivitamin
400mcg Chromium

Meal 2
1 Cup Cottage Cheese
1/2 TBS Flaxseed Oil

Meal 3
170g chicken breast
1 cup spinach
4 fish oil caps

Meal 4
1/2 cup quaker oatmeal
1 1/2 scu ON Choc Whey

Meal 5 PWO Meal -- 50/50 solution of dextrose/malto
glutamine
1 g vitamin C

Meal 6
170g Chicken Breast
1/2 tbs flaxseed oil
3/4 cu sugar snap pea pods

Meal 7
1 scu Nightime protein (casein and whey mixture)
2 tbs Natty PB
1/2 cu spinach

Totals: 1925 Calories 211p 120c 64f

Training:
Doing the 13 weeks to fat burning routine, I have to say it's very intense, it took me 1 1/2 hrs to complete but I rested alot between sets , I will have to improve on that. Some of my lifts towards the bottom were disapointing but I honestly couldnt raise my arms by the time I got to shoulders.

BB Bench 111 x 12 s/s Med Pulldowns 60 x 12
BB Bench 111 x 12 s/s Med Pulldowns 70 x 10
BB Bench 111 x 12 s/s Med PUlldowns 70 x 12
*Last set to failure, held for 15 Sec static strip that is all I could go on either,I am a wimp I know, next time to drop the weight then hold oh well.

Incline BB Bench 111 x 12 s/s Close-Grip Pulldowns 60 x 12
Incline BB Bench 111 x 10 s/s Close-Grip Pulldowns 70 x 10
Incline BB Bench 111 x 8 s/s Close-Grip Pulldowns 70 x 8
Held last set for 10 second static strip omg this hurt more than anything I have ever felt in my life.

Flat Db Bench 40 x 10 s/s Bent Rows 111 x 15
Flat Db Bench 40 x 8 s/s Bent Rows 89 x 12
Flat Db Bench 40 x 6 s/s Bent Rows 67 x 15
* held both last set 10 second static strip set, my back was on fire the second set of bent rows.. this has never happened.

Non-Peak DB Flyes
25 x 12 s/s PUllovers 40 x 12
25 x 12 s/s Pullovers 40 x 10
25 x 12 s/s pullovers 40 x 15
**pretty much quivering at this point,

DB side lateral raises
10 x 12 + 30 sec strip , couldnt do the static strip with the 10lb db so I grabbed the 5lb. [img]/forum/images/graemlins/frown.gif[/img] . (flexed for 30 seconds then noticed everyone staring at me LOL..gym weirdo now I guess. [img]/forum/images/graemlins/smile.gif[/img]

Db Front raises
5lb x 12 + 30 hey 5lbs is alot to some people. [img]/forum/images/graemlins/smile.gif[/img] especially when you can't lift your arms. hehe

Dumbbbell Rear delt raise: ... forgot to do these [img]/forum/images/graemlins/frown.gif[/img]

NO hack squat so I just did regular DB shrugs
50 x 15 + 3 partials
40 x 20 + 6 partials
40 x 25 + 9 partials

I think I did fairly good this being a new routine [img]/forum/images/graemlins/smile.gif[/img].. I will have to rest less between sets to maybe get through this a little quicker next time, [img]/forum/images/graemlins/smile.gif[/img]..

[acegator]

Day 3 of cut --so far so good .. only thing about a cut is I feel isolated from everyone but hey they can pack a gut around all they want I am turning mine in. [img]/forum/images/graemlins/smile.gif[/img]

High Carb Day
Meal 1
4 Egg Whites
1 Whole Egg
3/4 Cup Oatmeal
Multivitamin
400mcg Chromium

Meal 2
1 Cup Cottage Cheese
1/2 TBS Flaxseed Oil

Meal 3
170g chicken breast
1 cup spinach
6oz sweet potato

Meal 4
3/4 cup quaker oatmeal
1 1/2 scu ON Choc Whey

Meal 5
1 scu whey protein
170g Chicken Breast
1 tsp flax
3/4 cu sugar snap pea pods

Meal 7
1 scu Nightime protein (casein and whey mixture)
2 tbs Natty PB
1/2 cu spinach

Totals: 2130 Calories 218p 166c 63f

Cardio/Abs
30 Minutes treadmill, first 20 minutes I would go 5mph for one minute then 6mph then some 7mph sprints, last 10 minutes it was a mixture of jogging /walking

Abs
Leg Lifts x 30 hold 8 inches off the ground for 30 seconds
Crunches x 30
Crunches with a twist x 30
crunches x 30

if anyone see's anything I could improve on trainig/diet wise I'm all ears for any suggestions. !..