The man of STEEL!

[Superman]

Well here goes with my online journal. I have already started my cut as of 01/21. Guess the first place to start is my body composition
Age-27 WT-195lbs Ht- 5'10" Bf%-about 20 not sure? need to get this tested.
Measurements
chest-45
L arm-15.5 R arm 15 Lfore-12 Rfore-11.75
wierd because my right is my dominate hand
Gut-37 1/2 (out of control)
L quad-25 R quad-25

At the start of the year i made a few resolutions for 2002.
1st-get my waist down to 32-33
with a 10-12Bf percentage.
2nd- stay on my supplements. i always start then stop. thats and issue. so far so good with this.
3rd- Not lose to much weight. i know this will happen, but i want to stay around 180 at the lightest.
From these goals , i am obviously on a cut!

Current diet.

meal 1
1/2cup oatmeal
2 eggs 2 egg whites
2tbs all nat pb

meal 2
shake(abb extreme pro-55gcarb-6g)
1tbs flax oil

meal 3
6 to 8oz of meat(chicken,salmon,tuna or beef)
1 cup greens(brocolli, spinich, or lettuce)
1/2 a yam

meal 4(pre wo)
same as meal 2 only with 5g of creatine added(prolab) and an apple

workout about 4:30-5 pm

meal 5(post wo)
same shake as above with 5g creatine 10g glutamine and 4tbs table sugar(no flax)

meal 6
6 to 8oz of meat
1 cup of greens
1tbsp flax

meal 7 (bedtime)
cup of cottage cheese with 3 frozen strawberrys

on non-workout days i have a meal to replace the post w/o shake usally tuna/lettuce/balsamic vin/oil combo

current supplements
1.5 gallons of water
10g glutamine
10g creatine
1 multi-viatamin(morning)
3000mg of vit C (morning, noon and night)
and ZMA before bed

(Per DP i moved some of my flax intake around and added more Vit C)
going to replace pre-workout shake with protein bar. kinda feeling a little water bloated during my workout.

Current Training Split
sun-legs
mon- Tri-Bi-Forearms
tue-off
wed-Back-Shoulders
thr-off
fri-chest-forearms
sat- cardio-abs(30min)
Forearms and Shoulders are 2 spots i would like to focus on for a while!

[nolakofwill_101]

Looks good, stay with your supplements, they are your friends!

[Superman]

Back workout
Deadlifts-3 sets 6-8

Lat Pull Downs Supersetted with seated cable rows-
3 sets 6-8reps on each

Bentover Dumbbell rows- 3 sets 6-8

Standing Dumbbell Shrugs- 3 sets 6-8 triple drop on the last set

Shoulders
Military press- 3 sets 6-8

Barbell Upright Rows- 3 sets of 6-8

Standing Side Raises- 3 sets of 6-8

Standing Front Raises-3 sets of 6-8

[Superman]

chest 2/1

Flat Bench press
1 135x15
2 155x10
3 185x8
4 205x6 failed on last 2 but did the negative.

incline DB press supersetted with incline DB flies
1 80x10 dbflies 20x10
2 100x8 same
3 110x6 same

pullovers
1 50x10 not enough weight
2 60x10
3 70x8

pec deck
1 140x8
2 160x8
3 180x6 failed for the last 2!!

comments: i was very tired but the protein bar and apple before the workout helped.