BaseballMan's Journal (12 Week Cut)

[BaseballMan]

I'll be starting a cutting cycle tomorrow Monday 5/3/04. I've taking the workout off this site (12 weeks to burning fat "the workout"), and I will be following it almost to the tee, but throwing in a few of my own twists here and there, but keeping the basic principles to help maximize my workouts, and results.

My split will look like this...

Monday: Chest, Shoulders, & Triceps
Tuesday: Cardio & Abs
Wednesday: Quads,Hamstrings, & Calves
Thursday: Cardio & Abs
Friday: Back, Biceps, & Forearms
Saturday & Sunday: OFF

My supplement intake looks like this...

(3) Double Scoop On 100& Whey Protein Shakes
(20g) Glutamine....10g 2 X per day
(10g) Celltech(Creatine)..mixed w/glutamine 10g pre-workout
(1) Multivitamin per day
(2) Fish Oil pills per day
(2) Gluccosamine pills per day
(6) EAS CLA pills per day...(2)pills 3 X per day

Individual training day breakdown...

Monday: Chest, Shoulders, & Triceps
*Chest
-Barbell Flat Bench Press
-Barbell Incline Bench Press
-Dumbbell Flies
-Incline Dumbbell Flies
-Dumbbell Flies
*Shoulders
-Dumbbell Press
-Standing Laterial Raises
*Triceps
-Tricep Rope Pressdowns
-Dumbbell Kickbacks

Tuesday & Thursday: Cardio & Abs
*Cardio
-Cardio bike = 7.0 minutes
-Heavy Bag = 3.5 minutes
-Jump Rope = 2.0 minutes
-Rest = 2.0 minutes
-Cardio Bike = 7.0 minutes
-Heavy Bag = 3.5 minutes
-Jump Rope = 2.0 minutes
******rest 30 seconds between each switch
*Abs
-Lying Leg Raises
-Crunches
-Twisting Crunches
-Crunches

Wednesday: Legs
*Legs
-Squats
-Sissy Squats
-Stiff Leg Deadlifts
-Calf Raises

Friday: Back, Biceps, & Forearms
*Back
-Wide Grip Lat Pulldowns
-One Arm Dumbbell Rows
-Bent Over Dumbbell Laterials
*Biceps
-Standing EZ Bar Curls
-Concentration Curls
*Forearms
-Barbell Wrist Curls
-Reverse Barbell Wrist Curls

*I will mainly be doing 3 sets per exercise except for a few, and it will be with the 10,8,6 rep countdown to failure. I'll get more indepth on each exercise during my journals daily updates. I just wanted to lay down the ground work for my current cycle.

[IronFuji]

Good luck!

[BaseballMan]

"The Beginning"

05/03/04
"Monday"

Chest, Shoulders, & Triceps


Chest:

Barbell Flat Bench......10,8,6...(Failure on each set)
Barbell Incline Bench...10,8,6...(Failure on each set)
Dumbbell Flies..........10.......(Failure)
Incline Dumbbell Flies..10.......(Failure)
Dumbbell Flies..........12.......(Light Weight Stretch)

Shoulders:

Dumbbell Presses..........10,8,6...(Failure on each set)
Standing Laterial Raises..10,8,6...(Failure on each set)

Triceps:

Tricep Rope Pressdowns....10,8,6...(Failure on each set)
Dumbbell Kickbacks........10,8,6...(Failure on each set)


Supplements:

(3) Double Scoop On 100& Whey Protein Shakes
(20g) Glutamine....10g 2 X per day
(10g) Celltech(Creatine)..mixed w/glutamine 10g pre-workout
(1) Multivitamin per day
(2) Fish Oil pills per day
(2) Gluccosamine pills per day
(6) EAS CLA pills per day...(2)pills 3 X per day


Comments:
Well this was the 1st time I've worked out in 2 months other then light cardio, and heavy bag work. So my 1st workout throwing around some iron since my rotator cuff injury. I had a great workout, and my intensity was sky high. I know I had a great workout when after it was done, and I took my shower I could barely get my hands up to wash my hair!!!!

[LegendaryWatcher]

Best of luck to you and make sure to watch out for that RC injury. It can come out of nowhere and start to haunt you. I look forward to watching you progress through your cut. Stay focused, motivated, and insired and you can reach every goal that you aspire to. You can do it!

[BaseballMan]

05/04/04
Tuesday


Cardio & Abs


Cardio:

Recumbent Bike.....7 minutes
Rest...............1 minute
Heavy Bag..........3 minutes
Rest...............1 minute
Jump Rope..........2 minutes
Rest...............2 minutes
Recumbent Bike.....7 minutes
Rest...............1 minute
Heavy Bag..........3 minutes
Rest...............1 minute
Jump Rope..........2 minutes

*All cardio stations are done @ 90%+ max effort.

Abs:

Lying Leg Raises......20
Crunches..............50
Twisted Crunches......20
Crunches..............50

Supplements:

3) Double Scoop On 100& Whey Protein Shakes
(20g) Glutamine....10g 2 X per day
(10g) Celltech(Creatine)..mixed w/glutamine 10g pre-workout
(1) Multivitamin per day
(2) Fish Oil pills per day
(2) Gluccosamine pills per day
(6) EAS CLA pills per day...(2)pills 3 X per day


Comments:
the cardio stations kicked my butt, and I was suprised by how well they worked since it was my 1st time trying it like that. Overrall it was a great workout, and it kicked my ***.

[BaseballMan]

05/05/04
Wednesday



OFF DAY



Comments:
I'm so sore I couldnt lift if I wanted to. This is a good thing, but I'm not going to push a workout threw this and risk anything since I'm just coming back off a injury, and its been a few months since I've lifted.

[LegendaryWatcher]

[ QUOTE ]
I'm so sore I couldnt lift if I wanted to. This is a good thing, but I'm not going to push a workout threw this and risk anything since I'm just coming back off a injury, and its been a few months since I've lifted.

[/ QUOTE ]

<font color="blue">Way to play it safe. It's better to go with your first instincts than to proceed with a workout that may induce further injury. </font>

[BaseballMan]

05/06/04
Thursday


Legs:

Squats..................10,8,6
Sissy Squats............10,10,10
Stiff Leg Deadlifts.....10,8,6
Calf Raises.............20,20,20,20


Supplements:

(3) Double Scoop On 100&amp; Whey Protein Shakes
(20g) Glutamine....10g 2 X per day
(10g) Celltech(Creatine)..mixed w/glutamine 10g pre-workout
(1) Multivitamin per day
(2) Fish Oil pills per day
(2) Gluccosamine pills per day
(6) EAS CLA pills per day...(2)pills 3 X per day


Comments:
Very good leg day, and pushed myself very hard.

[BaseballMan]

05/07/04
Friday


Cardio & Abs


Cardio:

Recumbent Bike.....7 minutes
Rest...............1 minute
Heavy Bag..........3 minutes
Rest...............1 minute
Jump Rope..........2 minutes
Rest...............2 minutes
Recumbent Bike.....7 minutes
Rest...............1 minute
Heavy Bag..........3 minutes
Rest...............1 minute
Jump Rope..........2 minutes

*All cardio stations are done @ 90%+ max effort.

Abs:

Lying Leg Raises......20
Crunches..............50
Twisted Crunches......20
Crunches..............50

Supplements:

3) Double Scoop On 100& Whey Protein Shakes
(20g) Glutamine....10g 2 X per day
(10g) Celltech(Creatine)..mixed w/glutamine 10g pre-workout
(1) Multivitamin per day
(2) Fish Oil pills per day
(2) Gluccosamine pills per day
(6) EAS CLA pills per day...(2)pills 3 X per day


Comments:
I'm really liking this new cardio set up.

[BaseballMan]

05/08/04
Saturday


Back,Biceps, &amp; Forearms


Back:

Lat Pulldowns..................10,10,8,8,6
One Arm Dumbbell Rows..........10,8,6
Bent Over Dumbbell Laterials...10,10,10

Biceps:

Standing EZ Bar Bicep Curls....10,8,6
Concentration Curls............10,8,6

Forearms:

Barbell Wrist Curls...........10,8,6
Reverse Barbell Wrist Curls...10,8,6


Supplements:

3) Double Scoop On 100&amp; Whey Protein Shakes
(20g) Glutamine....10g 2 X per day
(10g) Celltech(Creatine)..mixed w/glutamine 10g pre-workout
(1) Multivitamin per day
(2) Fish Oil pills per day
(2) Gluccosamine pills per day
(6) EAS CLA pills per day...(2)pills 3 X per day


Comments:
Well this ends my 1st week of training, Tomorrow will be a off day before I kick off week #2. I had to take a off day in the middle of the week instead of having 2 straight days off, but I think I have the soreness out of me from starting up again. So I should be on track now.