BaseballMan's Journal (12 Week Cut) - ABCbodybuilding

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  #1  
Old 05-02-2004, 08:35 PM
BaseballMan BaseballMan is offline
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Join Date: Jan 2004
Location: Seneca,IL
Posts: 102
Default BaseballMan\'s Journal (12 Week Cut)

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.
__________________
http://www.sportsposterwarehouse.com...ocus00fa-1.jpg
--<BaseballMan's Journal>--
Current Cycle: 12 Week Cut
Start Date: 5/3/04
Height: 5'11
Weight: 240lbs
BF% = 21%??
Goal: 200-205lbs
...............
Week 1: 235lbs (-5lbs)
Week 2: 233lbs (-7lbs)
Week 3:
Week 4:

  #2  
Old 05-02-2004, 08:44 PM
IronFuji IronFuji is offline
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Join Date: Dec 2003
Posts: 1,203
Default Re: BaseballMan\'s Journal (12 Week Cut)

Good luck!
__________________
<font color="red">"Any physique that everyone believes is natural is a natural physique that isnít worth having."

--Skip La Cour</font>
  #3  
Old 05-03-2004, 09:27 PM
BaseballMan BaseballMan is offline
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Join Date: Jan 2004
Location: Seneca,IL
Posts: 102
Default Re: BaseballMan\'s Journal (12 Week Cut)

"The Beginning"

05/03/04
"Monday"

Chest, Shoulders, &amp; 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&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 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!!!!
__________________
http://www.sportsposterwarehouse.com...ocus00fa-1.jpg
--&lt;BaseballMan's Journal&gt;--
Current Cycle: 12 Week Cut
Start Date: 5/3/04
Height: 5'11
Weight: 240lbs
BF% = 21%??
Goal: 200-205lbs
...............
Week 1: 235lbs (-5lbs)
Week 2: 233lbs (-7lbs)
Week 3:
Week 4:

  #4  
Old 05-04-2004, 12:22 AM
LegendaryWatcher LegendaryWatcher is offline
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Olympia Contender
 
Join Date: Feb 2004
Posts: 10,561
Default Re: BaseballMan\'s Journal (12 Week Cut)

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!
  #5  
Old 05-04-2004, 08:46 PM
BaseballMan BaseballMan is offline
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Join Date: Jan 2004
Location: Seneca,IL
Posts: 102
Default Re: BaseballMan\'s Journal (12 Week Cut)

05/04/04
Tuesday


Cardio &amp; 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&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:
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 ***.
__________________
http://www.sportsposterwarehouse.com...ocus00fa-1.jpg
--&lt;BaseballMan's Journal&gt;--
Current Cycle: 12 Week Cut
Start Date: 5/3/04
Height: 5'11
Weight: 240lbs
BF% = 21%??
Goal: 200-205lbs
...............
Week 1: 235lbs (-5lbs)
Week 2: 233lbs (-7lbs)
Week 3:
Week 4:

  #6  
Old 05-05-2004, 08:05 PM
BaseballMan BaseballMan is offline
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Join Date: Jan 2004
Location: Seneca,IL
Posts: 102
Default Re: BaseballMan\'s Journal (12 Week Cut)

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.
__________________
http://www.sportsposterwarehouse.com...ocus00fa-1.jpg
--&lt;BaseballMan's Journal&gt;--
Current Cycle: 12 Week Cut
Start Date: 5/3/04
Height: 5'11
Weight: 240lbs
BF% = 21%??
Goal: 200-205lbs
...............
Week 1: 235lbs (-5lbs)
Week 2: 233lbs (-7lbs)
Week 3:
Week 4:

  #7  
Old 05-05-2004, 08:25 PM
LegendaryWatcher LegendaryWatcher is offline
LegendaryWatcher should change his/her status!
Olympia Contender
 
Join Date: Feb 2004
Posts: 10,561
Default Re: BaseballMan\'s Journal (12 Week Cut)

[ 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>
  #8  
Old 05-09-2004, 06:55 PM
BaseballMan BaseballMan is offline
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Join Date: Jan 2004
Location: Seneca,IL
Posts: 102
Default Re: BaseballMan\'s Journal (12 Week Cut)

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.
__________________
http://www.sportsposterwarehouse.com...ocus00fa-1.jpg
--&lt;BaseballMan's Journal&gt;--
Current Cycle: 12 Week Cut
Start Date: 5/3/04
Height: 5'11
Weight: 240lbs
BF% = 21%??
Goal: 200-205lbs
...............
Week 1: 235lbs (-5lbs)
Week 2: 233lbs (-7lbs)
Week 3:
Week 4:

  #9  
Old 05-09-2004, 06:57 PM
BaseballMan BaseballMan is offline
BaseballMan should change his/her status!
Rookie
 
Join Date: Jan 2004
Location: Seneca,IL
Posts: 102
Default Re: BaseballMan\'s Journal (12 Week Cut)

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.
__________________
http://www.sportsposterwarehouse.com...ocus00fa-1.jpg
--&lt;BaseballMan's Journal&gt;--
Current Cycle: 12 Week Cut
Start Date: 5/3/04
Height: 5'11
Weight: 240lbs
BF% = 21%??
Goal: 200-205lbs
...............
Week 1: 235lbs (-5lbs)
Week 2: 233lbs (-7lbs)
Week 3:
Week 4:

  #10  
Old 05-09-2004, 07:02 PM
BaseballMan BaseballMan is offline
BaseballMan should change his/her status!
Rookie
 
Join Date: Jan 2004
Location: Seneca,IL
Posts: 102
Default Re: BaseballMan\'s Journal (12 Week Cut)

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.
__________________
http://www.sportsposterwarehouse.com...ocus00fa-1.jpg
--&lt;BaseballMan's Journal&gt;--
Current Cycle: 12 Week Cut
Start Date: 5/3/04
Height: 5'11
Weight: 240lbs
BF% = 21%??
Goal: 200-205lbs
...............
Week 1: 235lbs (-5lbs)
Week 2: 233lbs (-7lbs)
Week 3:
Week 4:

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