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  #871  
Old 04-05-2010, 07:16 PM
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Off Sunday - visited with family and hung out with my kids.

Christ is Alive!

Decreasing calories by 600 to start off the cut:
Current macros -
calories - 3628, fat 109, carb 470, protein 194
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  #872  
Old 04-06-2010, 01:46 AM
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Romanian Deadlift - first pull (from 1 pin to 5 pin)
120 (plus 10 each set) 190x5

Good Morning
100 (plus 10 each set) 170x5

Back Extension
BW+10 (plus 10 each set) BW+40x5
BWx15, 3 sets

My glutes, hammies and lower back was smoked after this.
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #873  
Old 04-08-2010, 02:48 AM
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DE Bench
140x3, 2 sets
155x3, 4 sets
170x3, 2 sets

DB Row
72 (plus 5 each set) 107x3
87x10
72x12

Chin-ups
BW (plus 10 each set) BW+40x5
BW+5x9

Dips
BWx26 (4 rep PR)
BWx16

Light cable curls

tmkeehn, your turn, I got 26 dips at BW, 4 more to go!
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #874  
Old 04-08-2010, 10:19 AM
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Good job, can't wait until i can do a decent amount of pullups/dips unassisted again. I used to bang them out no problems but i weigh about 20lbs more now and am out of practice, haha . Getting better though, only using 20-25lbs of resistance for 10 reps now instead of the 70-80lbs i needed a month ago!

Also, cutting on 3.6k cals? Wow, maybe i should work harder so i can eat more than 2.1k, haha.
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  #875  
Old 04-08-2010, 12:10 PM
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Quote:
Originally Posted by Rectify View Post
Good job, can't wait until i can do a decent amount of pullups/dips unassisted again. I used to bang them out no problems but i weigh about 20lbs more now and am out of practice, haha . Getting better though, only using 20-25lbs of resistance for 10 reps now instead of the 70-80lbs i needed a month ago!
Gaining weight definitely affects the dips and chins. I am looking foward to seeing what numbers I can put up during my cut.

Quote:
Originally Posted by Rectify View Post
Also, cutting on 3.6k cals? Wow, maybe i should work harder so i can eat more than 2.1k, haha.
Ha, ha, I like to eat....a lot. I believe in John Berardi's G-Flux principles and thus I try to eat as much as I can whether cutting or bulking.

------

Forgot to mention, the last two workouts, I have included 10 minutes of jumping rope. I do 10 sets of 1 minute between sets of weight lifting.

Next workout on schedule:
Squats

Hopefully I can break out the tire sled to if the weather is nice.
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #876  
Old 04-08-2010, 01:56 PM
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cutting on 3k! thats insane my man!!! come to think of it..maybe I need to start eating more, so I can catch you!!! hahah
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  #877  
Old 04-09-2010, 12:36 AM
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Quote:
Originally Posted by bigbear6708 View Post
cutting on 3k! thats insane my man!!! come to think of it..maybe I need to start eating more, so I can catch you!!! hahah
Not just 3k, 3.6k! Don't forget those 600 hundred calories.

------

Squat
225x3 (plus 20 each set) 303x3
325x2
250x5, 3 sets

I am very weak on squats now. I am not going to stress over it because:
1) I am cutting
2) I don't plan to do any powerlifting meets for a long time
3) I am doing a lower back spec, so many of my squat muscles (specifically lower back, glute and hams) are getting hit real hard which doesn't help my squat.

Hopefully, when I finish the lower back spec, I can focus more on my squat and get my numbers a little higher.

After squats, did some tire sled pulling

http://www.youtube.com/watch?v=aRx1w4lt28I (probably the most boring video ever!)
113 x up and back twice
88 x up and back twice
66 x up and back twice
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #878  
Old 04-10-2010, 02:17 AM
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Power Clean
120x3 (plus 10 each set) 200x3
http://www.youtube.com/watch?v=rbo8ChpYGcs
200x2 - darn I was hoping to get a PR, but the second rep was tough, didn't think I should attempt a 3rd.
170x3, 2 sets

Power upright row
75x5 (plus 10 each set) 125x5
100x13

DB Swings
52x20, 3 sets
http://www.youtube.com/watch?v=W8G2wxGZyx0

Wow, I had my first ever pump in my butt after this, it felt w-e-i-r-d! Walking around, feeling my cheeks bouce a little with all of the extra blood in them.

Forgot to mention, during yesterday's squats, I split my favorite shorts, they are still wearable, but they now have a 3 inch rip in the seam of my butt.
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #879  
Old 04-12-2010, 12:32 PM
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Flat Bench
165x3 (plus 20) 245x3 - the last few sets really hurt my right bicep which was sore from Power cleans, didn't realize how much your bicep comes into play on the eccentric portion of the bench press

210x5, 3 sets
175x15

Pullups
BWx3, BW+12.5x3 (plus 10) BW+52.5x3
BW+12.5x10
BWx8

Skull Crusher
75x8
85x6
70x8, 60x5, 50x8 (did this as a drop set with rest coming while I changed the weight)

Jump Rope 10 x 1 minute intervals.

------

Diet update

Bodyweight average: 197.6 - down 2.4 lbs.

I will keep macros the same for now, I expect this to level off, hopefully to around 1.0 to 1.5 lbs per week.
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #880  
Old 04-12-2010, 08:44 PM
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I'm almost done with my lower back spec, thus, I've been trying to come up with a new split. Here is what I got:

Lower, Upper Vertical, Upper Horizontal, repeat

Reason for the 2 to 1 ratio is that I want to emphasize upper body hypertrophy over lower body hypertrophy right now. My lower body has definitely out grown my upper due to Smolov and 2 deadlifting spec phases in 2009. Time to put some emphasis on the beach muscles.

Lower Days will be: Squat - heavy, Squat - DE, Deadlift variation, Squat - light

Reason for the 3 to 1 ratio is deadlift comes more natural to me, squat is harder for me so I need to spend more time working on it.

Upper will rotate Heavy/Light days

Rationale for this is just to get some active recovery on the light days.

On some of the light upper days I will throw in some direct arm work

--------

Messed around with an upper body light day

Inc Bench - tried to focus on constant tension
90x10, 10 sets

ss w/

Bent Row - held the peak contraction
70x10, 10 sets

Did these back to back, entire workout took 12 minutes. Basically, it was at a Tabata-type pace, roughly 20 seconds for the set, then 10 to 15 seconds before the next exercise. It was an insane pump. I am viewing it as active recovery/cardio for the upper body.
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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