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Week 17 Day 4 of My Cut 11/15/12 - Back Hypertrophy Day Lifts: Neutral Grip Pullups 40x8 35x8, 6 DB Row 80x9 75x9, 9 85/80 next Db shrugs 75x8 70x8, 8 Lat Pulldowns (neutral grip) 190x8 180x8 Facepulls (15-20) 70x20, 16, 12 Hanging leg Raise (10-15) BW x 12, 12, 6
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Week 17 Day 3 of My Cut 11/14/12 - Leg Day Lifts: ***5 mins warm up on bike + VMO activation*** **Warm-up sets not listed** BB Squats (3-5 reps) (wide stance, toes out) 175x5, 5, 5 180 next 1-Legged Leg Press (high foot placement) 4 45s + 1 10 x 10, 10, 8 bumping up by 5lbs bext Free Squat Machine (8-12) 240x8, 8, 8 Standing Leg Curl (8-12) 60x8, 6, 6 Rest pause type set Standing Calves (8-12) forgot to count Ab Crunch Machine (6-8) 95x6 90x6, 6 Week 17 Day 2 of My Cut 11/06/12 - Push Power Day Lifts: Flat DB Press (3-5 reps) 90x3 85x3, 3 SEATED DB SHOULDER PRESS 65x4 60x4, 4, 4 Cable Crossover (8-12) 5x10 4x10, 6 2x9 (across peak) 1x5 (low pulley) DB Side Lateral Lying on Incline Bench (8-12) 15x12 12x12 Dips (6-8) 70x5 65x5, 5 Hanging Leg Raise (8-12) BW + 12 lbs x 10, 8, 8 Week 17 Day 1 of My Cut11/12/12 - Pull Power Day Lifts: Pull-Ups (Neutral Grip) BW + 65lbs x 4 BW + 60lbs x 4, 4 BB Rows 185x4 175x4, 5 Lat Pulldowns (neutral grip) 190x9 180x9, 7 Facepulls (12-15) 75x15, 12, 12 80 next BB Curls 90x6 80x6, 6 Ab Crunch Machine (8-12) 80x10 75x10, 10 Week 16 Day 6 of My Cut 11/10/12 - Delts/Arms Hypertrophy Day Lifts: DB Shoulder Press 65x7 60x6 DB Side Laterals (on incline bench) 17x10 12x10, 10 1-Arm Cable Tri Pushdown 10x9 9x7 DB Curl 40x8 35x8 OH DB Ext 70x8 65x8, 8 1-Arm Hammer Rope Cable Curls 10x10 9x10 Random amount of Cable Side laterals (10-20) Week 16 Day 5 of My Cut11/09/12 - Chest Hypertrophy Day
Lifts: Incline DB bench 80x7 75x7, 5 DB Decline Bench 75x7 70x7, 7 Incline Press Machine 150x13, 10, 8 Seated Fly Machine 140x8 130x7 Hanging Leg Raises BW x 12, 10, 10 Week 16 Day 4 of My Cut11/08/12 - Back Hypertrophy Day
Lifts: Neutral Grip Pullups 35x9 30x9,7 40/35 next BB row 195x4 185x4, 4 Db shrugs 70x12 65x12, 9 75/70 nxt Lat Pulldowns (neutral grip) 190x8 180x8, 10 Facepulls 50x8 45x8, 8 AB Crunch (8-12) 75x12 70x11 Week 16 Day 3 of My Cut
11/07/12 - Leg Day Lifts: ***5 mins warm up on bike + VMO activation*** **Warm-up sets not listed** BB Squats (3-5 reps) (wide stance, toes out) 165x5, 5, 5 170 next Leg Press (8-12) (high foot placement) 6 45s + 1 25 + 1 5 x 12, 12, 12 bumping up weight on this Free Squat Machine (8-12) 225x12, 12, 12 1-Legged Deadlift (3-5) 120x5, 4, 3 Standing Calves (8-12) 170x12, 7, 7 Rest pause sets Ab Crunch Machine (6-8) 95x5 90x5, 5 Thoughts: Good stuff, no knee discomfort after my workout like last week :) Week 16 Day 2 of My Cut 11/06/12 - Push Power Day Lifts: Flat DB Press (3-5 reps) 85x5 80x55 90/85 next SEATED DB SHOULDER PRESS 60x6 55x6, 6, 6 65/60 next Cable Crossover (8-12) 5.5x10 4.5x7 2x8 (across peak) 1x8 (low pulley) DB Side Lateral Lying on Incline Bench (8-12) 15x10, 8, 8 Dips (6-8) 70x5 65x5 Hanging Leg Raise (8-12) BW + 12 lbs x 10, 5 Thoughts: Good workout today. Energy levels way better than last week so far. This push workout was at a different gym than usual so thats why my weights on my main lifts were a bit lower than last push day. Eats: Burger on sourdough + Ruffles (baked)  Skinny Cow + Trutein & PB (sludge)  Week 16 Day 1 of My Cut11/05/12 - Pull Power Day Lifts: Pull-Ups (Neutral Grip) BW + 60lbs x 5 BW + 50lbs x 5, 4 DB Rows (didn't do BB rows because the rack was taken) 80x8 5x8, 7 Lat Pulldowns (neutral grip) 190x7 180x7, 5 Facepulls (12-15) 75x15, 10, 10 BB Curls 90x6 80x6, 6 Ab Crunch Machine (12-15) 60x12 55x12, 12 Thoughts: Way better monday than last week. I feel so energized today its so weird, maybe it was last nights sleep or something. No noticeable hunger today either! I'm thinking I got ~4 weeks left on this cut till I am at where I want to be. Just gotta hold strong! Some Eats from today and the past weekend: You know what it is, Chef BoyarDee Ravioles + Hotdogs :)  2 Chicken Breasts; 1 wrapped in the tortilla the other sandwich-fied!  Rice, Chicken, Hotdogs & Pizza Sauce, I call it the everything bowl. You can sub the chicken with Ground beef too!  Eggs, Hotdogs, Tortilla, Garlic Bread....Nuff said :)  Week 15 Day 6 of My Cut 11/03/12 - Delts/Arms Hypertrophy Day Lifts: DB Shoulder Press 65x7 60x7, 5 DB Side Laterals (on incline bench) 17x10 12x10, 10, 10, 10 Dips BW + 60 x 7 BW + 50 x 7, 5 BB Curl 90x7 80x7, 7 1-Arm Tricep Cable Pushdown 10x9 9x8 1-Arm Cable Curls 9x10 8x8 Random amount of Cable Side laterals (10-20) Thoughts: Not a bad workout. Would have wanted more from the shoulder presses but oh well as long is strength is maintained I ain't mad! Week 15 Day 5 of My Cut11/02/12 - Pull Power Day
Lifts: Pull-Ups (Neutral Grip) BW + 60lbs x 4 BW + 50lbs x 4, 4 BB Rows (off pins & while standing on 2 45lbs plates) 195x4 185x4, 4 Lat Pulldowns (neutral grip) 185x8 175x8 Facepulls (12-15) 70x15, 12, 10 DB Hammer Curls 46x8 40x8, 8 Ab Crunch Machine (12-15) 55x15 50x15, 15 Thoughts: Another workout gone good! Had to do DB hammer curls instead of bb curls because the ez bar was taken. One thing I noticed today and this past week is that I get more tired once I'm near the middle or tail-end of the workout, I'm like flat out yawning and just plain old gassed. Also Ill be bumping the weight up on the ab crunch machine and facepulls next week. Pullups felt a tad harder today. I am contemplating dropping my BB rows by 5-10lbs off of my initial. But we'll see. I'll decide come monday. Same for the push day, I may drop my db flat presses by 5 lbs. BUT I might hold off making any adjustments until after this week to see if theres an improvement this coming week. Nutrition
My current macronutrient goals are - Regular days (6 days a week) – 50f 185c 200p ~ 2000cals Refeed days (1 day a week) – 50f 400c 175p ~ 2750cals *I try to intake at least 15g of dietary fiber each day* I hit my macronutrient goals through whatever I feel like eating for that day. I don’t pay too much attention to meal timing as it is highly irrelevant to body composition. So some days I’ll have 6 small meals, other days 2-4 bigger meals. It just depends on whatever fits my schedule on that given day. What IS highly relevant to body composition is if you are in a caloric surplus or deficit. That and the breakdown of how much of each macronutrient you are intaking. WHAT meal timing is relevant to is gym performance. So I try to have some type of carb source about ~45-60mins before a workout. Usually a ham or turkey sandwich :) Supplements Nothing fancy here just whey protein, creatine, a mutli-vitamin & fish oil. Training So right now what I am running is a power/hypertrophy split. There are many different variations out there; I am running it in a 6-day split. Currently it looks like this: Mon - Push Power Tues - Back Hyper. Weds - Legs Thurs - Chest Hyper. Fri - Pull Power Sat - Delts/Arms Hyper. Sun – OFF Ideally I would have the order as: Mon - Push Power Tues - Pull Power Weds - Legs Thurs - Chest Hyper. Fri - Back Hyper. Sat - Delts/Arms Hyper. Sun - OFF The reason I am running it how I currently am is because I am training with my GF (3-4 day push pull split), so I tried to make my workouts coincide with hers. Starting next week though I will be swapping my push with pull and back with chest, reason being that I have her cycling one of work days to give it more frequency. So basically right now she has two push days and one pull & leg day. She ran that for four weeks so now we're gonna double up on her pull days. Then after those 4 weeks, we will double up the leg day. Cardio right now is a weekly goal of 1000kcals burned. So I have it split up as this – Mon – 200kcal (~20mins) Tues – 200kcal (~20mins) Weds – No Cardio Thurs – 200kcal (~20 mins) Fri – 200kcal (~20 mins) Sat – 200kcal (~20 mins) Sun – OFF *Cardio is usually done post-workout or a few hours post-workout. Ideally I try to do it post-workout* *The intensity is moderate-intensity, basically to the point where I can talk if I have to while performing the cardio but would rather not because it would wind me. On days where I’m feeling good I go as hard as I can until I hit my caloric burn for the day.* Plans After The Cut First I have to reverse diet, which is essentially walking my calories back up to bulking levels (~100-200 above maintenance). The way I will go about this is by adding ~100cal every week (or every other) in the form of carbs in order to stimulate my downregulated metabolism. Once that is complete I plan to bulk for 3-4 months. After every 3-4 months I will do a mini-cut (4 week long cut MAX) in order to keep any fat gained at bay. I plan to switch routines every 3 months or so. I have been doing the same routine for about 1.5 years and do want to try different stuff. One that I want try is a Upper-Lower Power/Hypertrophy split with an additional workout day which will consist of a weak-point day. 11/01/12 - Chest Hypertrophy Day
Week 15 Day 4 of My Cut Lifts: Incline DB bench 85x8 75x8, 5, 6 DB Decline Bench 75x8 70x8, 8 Incline Press Machine 140x15, 11, 11, 6 Seated Fly Machine 150x6 140x6, 6 Hanging Leg Raises BW x 12, 10, 10 Thoughts: Good workout. Really felt it in my chest and got a few more reps in on the DB Incline Press. I plan on dropping the weight for the fly machine. I was way too fatigued to handle that weight for 8-12 reps. I feel that my strength on all days has been maintained properly, if not picked up a tad on my main lifts. Only day giving me trouble is Push Power Day; DB Flat Bench and Shoulder Press has given me some trouble. I plan on dropping the weight on those two by 5 lbs if theres no improvement on next week's gym sesh. Also as a note, my knee feels fine after yesterday's leg workout. A little tender, but no pain overall :) |
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