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#111
03-14-2009, 03:07 AM
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Pretty much my last workout before I start my cut Monday. I just messed around today and my intention was to only hit a couple sets on deadlift.
Bench 225 @ 17 Deadlift (worked up to) 491 @ 1 *may have had more in the tank but considering I have not deadlifted but like a set since November, I'll def take it. Goals for cut: -get absolutely shredded and vascular....more than ever before -gain strength: 400 bench, 530 deadlift I know I will obtain the shredded part, just hope I can hit those #s. 
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#112
03-17-2009, 03:14 PM
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As always, when I start a new phase of workouts/diets, I tweak it until I get the most out of it. Today was sort of a "break in" day, as to get used to my new fast paced workouts.
Incline: no spotter, rest 1.5-2 min max, paused each rep 135 @ 20 185 @ 4 225 @ 2 x 6 *delts were on fire after these sets...mainly due to high angle of incline...chest is alredy pumped Incline Pushups: on smith machine bar (lower bar to desired angle) bwt @ 25 x 8 *immense pump in pecs....changed angles each set, or midway sets to get a variety of stimulation Seated DB Shoulder Press 50s @ 10, alternating each arm 50s @ 10, both arms simultaneously, SLOW 50s @ 20 x 2 Tricep Pushdowns: w/ V extension 85 @ 10 x 3 SLOW and hold at peak contraction 85 @ 20 x 3 Seemed short and sweet, but I am already sore less than 24 hours after this workout. Really intense and sweaty. My new diet seemed to give me enough energy. I am going to play with carb cycling after I pinpoint my diet. Macros: 317/189.33/70.5 ----> 2659.82 cals Need to add more carbs, lower protein and fat some and get to around 2800-3000. Not bad for Day 1 of this cycle.
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#113
03-18-2009, 01:15 PM
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Elliptical for 30 minutes
7 sets abs 283/236/60.75 2622.75
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#114
03-20-2009, 01:15 PM
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bwt 194.0
Wednesday's Workout: Pullups (bwt): X-wide Grip @ 10 Neutral grip @ 10 Underhand @ 10 Underhand @ 10 Wide Grip @ 6 Dumbbell Incline Row: 45s @ 10 45s @ 10 50s @ 10 50s @ 10 Bent Over Lat DB Raise: 20s @ 10 x 3 EZ Bar Curls: 75 @ 10 95 @ 10 115 @ 6 Incline DB Curls: 20s @ 10 25s @ 10 DB Preacher: 30s @ 10 Wrist Curls: 3x10 Seated Reverse Curls 3x15 Arms seemed fatigued from pullups, but in a good way. The seated reverse curls with a str8 bar seemed to really target my outer bicep as well as forearms. 225.6/252.3/61.5 2465.1 Totals lower than usual b/c I fell asleep before my usual pre-bed shake. Last edited by misterjaydubyoo; 03-20-2009 at 01:30 PM.
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#115
03-20-2009, 01:16 PM
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Thursday:
20 minutes treadmill 214/311/34 2406 Last edited by misterjaydubyoo; 03-20-2009 at 01:18 PM.
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#116
03-23-2009, 02:19 PM
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Skipped Friday and Sunday to take care of some things....
Light workout Saturday, but stuck to diet this weekend. Squat, 1 min rest between sets 225 @ 10 245 @ 8 265 @ 6 Felt really easy and smooth. Will add more weight. Curls and forearms, several sets I hope I am not losing too much too quickly, but I am figuring it to be water loss since I have cut on carbs from when I was bulking. Bwt this morning: 190.8
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#117
03-24-2009, 12:47 PM
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Felt a little shaky in gym, very unusual since I been upping my carbs for this cut. However, daily total calories was lower than I wanted, so I'll up the carbs next time.
Dumbbell Flat Bench 50s @ 10 75s @ 10 80s @ 10 110s @ 20 110s @ 13 Flat Cable Fly 100 @ 10 x 4 Tricep Ext w/ Rope 75 @ 10 100 @ 10 125 @ 10 x 2 DB Curls 30s @ 10 x 3 Seated Curls w/ str8 bar 75s @ 10 x 4 Reverse Seated Curls w/ str8 bar 45 @ 10 x 2 Weighted Dips bwt + 45 @ 12 Incline pushups @ 15 This was one of those days where I just went with the flow. This is basically how my entire cut went last time, and I saw great results. 250.1 / 192.4 / 71 2407
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#118
03-25-2009, 12:27 PM
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18 min on treadmill
-alternated joggin on incline, HIIT sprints, and jogging 243 / 183.5 / 38.75 2054.75 Macros way down yesterday, but I had plenty of energy and felt fine doing everything. Didn't purposely drop them, I was extremely busy all day and felt fine. Will bump everything up today to keep the body guessing....
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#119
03-26-2009, 12:36 PM
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Deadlift (Full Resets):
Warmup sets x 3 407 @ 3 x 2 417 @ 3 427 @ 3 *Tried to gauge sets of 3, I probably should have done three sets of 430 for 3. SL DL: 227 @ 10 x 3 Good Mornings: 135 @ 10 x 2 Decline Situps x 3 303.25 / 194 / 60.06 2529.54 I wanna say I am not getting enough to eat and need to up my macros, but apparently this is working out for me. I had plennnnnty of energy in the gym on the most taxing day, because I loaded up on about 100g of complex carbs before the deadlift workout. The mirror and stats don't lie.....I am seeing results.
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#120
03-27-2009, 01:35 PM
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Treadmill for 20 minutes.
217.3 / 171.8 / 46.67 1976.43
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