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  #111  
Old 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  
Old 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  
Old 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  
Old 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  
Old 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  
Old 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  
Old 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  
Old 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  
Old 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  
Old 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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