Greg: Ripping it up for summer

[Gregsimo]

Welcome to my cutting journal for the summer.
Since june 09 i've gained 36lbs and inevitably some fat along the way. For the next 8-10 weeks i intend to shed around 10-15 lbs of fat and get into decent shape for the summer.
Current stats:
height: 5' 11"
weight: 172lbs - BF% ~ 17%
chest: 41"
waist: 35"
Arms: 14.7"
Forearms: 11.3"
Quads: 23.5"
Calves: 14.1"

My workout plan is as follows:

Monday: BB bench, incline DB w/Incline Db flyes + fascia stretch(differing every 2 weeks), Dips, tricep pressdowns or rope pulldowns

Tues: Squats, front squats w/ leg extentions + fascia stretch, SLDL (alt weeks leg curls), calf raises (alt between standing and seated, occluded)

Wed: swimming 40 lengths in 5 length sprint intervals, 1 min rest between each

Thurs: Seated military press, upright rows w/ side raises + front raise static hold), CGBP or skull crushers w/ tricep kickbacks

Fri: Deadlift, pullups w/ pulldowns, Pullover machine, (BB curls w/ Behind back wrist curls, (alt weeks reverse BB curls w/ wrist curls) forearm fascia stretch one week, Bicep stretch the next.

Sat: start over but taking sunday as a day off

Compound movements will be done using heavy weeks and light weeks, all assistance work will be in the 8-15 rep range, excluding calves.
Starting photos to be added later.

[Ellingham]

I'll be following along as always mate!

[Commander]

Logged in!

[Gregsimo]

Photos will be uploaded tomorrow, my camera sucks so i'm gonna use my dads.

Ripping it up workout 1
light bench. 04/26/2010

Bench press
132x13
143x8
132x9

Incline Db press w/ incline flyes
45'sx9/30'sx3 then 20'sx7
40'sx9/15'sx13
40'sx8/15'sx10 + fascia stretch in bottom position of flyes 45 secs

Dips
BWx12
BWx7
BWx6

Tricep rope pulldowns
90x11
80x11
80x9 + static hold for 30 secs just above peak contraction.

Solid stuff today, back to my normal self on bench press, over estimated my weight on incline flyes by some way, i'll be using 20's next time from the start. Everything felt solid and Dips was 1 rep off my PR, considering the increase in volume prior to dips im happy with that.
Squats tomorrow.

[Gregsimo]

The gut!

Front view, upper

Front bicep single pose

Back lat spread

[Gregsimo]

Rear double bicep

Pec and bicep closeup

Quad closeup


After taking these pictures and then feeling embarrassed, i've notice my major weakness, a lack of shoulders, they suck! Simply just suck, ive got no upper body width whatsoever. ive got narrow collarbones but my shoulders still arent developed enough to even attempt to look wider. On my next bulk that is my priority. i will make them grow.

[Gregsimo]

Ripping it up workout 2
light squats. 04/27/2010

Squats
187x8
187x8
187x7

Occluded leg extentions
40x23
40x13
40x11
40x11

SLDL
132x9
132x8
132x8

Occluded calf raises
60x31
60x15
60x12
60x11

Took things easy on squats today, still getting my groove back, the weight felt a little bit heavy but main thing is that my knee is holding up. I'll be back at 187x10 next light workout. i went for it on the rest of the workout, especially calves. i went 15lbs higher and got the same reps on the initial set as the last time i did them. i had a great mentality and i get the feeling i'll be walking funny tomorrow. Tomorrow: cardio, im going running rather than swimming as ive got severe DOMS in my pecs from yesterday.

[Gregsimo]

Workout 3.
light military. 04/29/2010

Seated military press
88x10
88x9
88x7
77x9

Upright rows
70x10
70x10
70x9

Side raises
15'sx11
15'sx10
15'sx10

CGBP w/ tricep Db kickbacks
132x9/15x14
132x9/15x13
132x8/15x12

Nice solid workout today, my lockout is improving on military press and im confident for more reps on my next light day. I did side raises on their own as a one off today, next week they will form part of a superset with upright rows. CGBP felt a bit weak today. I need to work on my triceps somewhat so i'll be doing more variety like skull crushers, kickbacks, french presses, cable pressdowns etc for maximal development.

[Gregsimo]

Workout 4
Deadlift. 04/30/2010

Deadlift
220x8
242x6
264x4

Pullups w/pulldowns
BWx6/110x7
BWx4/99x8
BWx3/88x8

Pullover machine
77x12
77x8
66x11

BB curls
70x6
60x9
60x8

Deadlifts were solid today, felt very easy. Hammered my lats today but ran out of energy doing curls so didnt bother doing any forearm work. I've lowered my carb intake pre workout by 20g but i think im going to have to increase it back and cut carbs later in the day as my gym energy levels are suffering.

[Gregsimo]

Workout 5
Heavy bench. 05/01/2010

Bench press
176x3
165x5
159.5x5

Incline bench
121x5
121x5
121x4

Dips
BWx12
BWx8
BWx7

Tricep pressdowns
111x12
111x10
111x8

Poor showing today, i can tell im cutting now as my strength on bench press has suffered. only positive from the whole workout is that my lockout has improved considerably but im now finding myself being weak in the middle portion of the lift. i can get about 5" off my chest then i stall on both flat and incline. Any suggestions to improve this portion of the lift are welcome.
Dips and tri pressdowns felt ok today, got a nice pump going.

Weight update:
Last week 172lbs
Today 169lbs

I've lost ~3lbs this week, im sure most of it is due to lower carb intake and as such lower water retention. Slightly better vascularity in my arms and chest but no other visible changes yet.
Calories are at around 3000 with a ratio of 280c/220p/100f.