Cutting Log - Phase 1

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Posted by: ShakesAllDay Feb 12 2007, 11:03 AM

Cutting Log: Phase 1 - Lose the Bulk

Starting Stats

weight: 229

Upper left leg: 27
Lower right leg: 16

Upper left arm: 17
Lower right arm: 13.5

Chest: 48

Ghetto booty: 42.75
True waist: 39.5
Love handles: 41

Nutrition

Total: 2300 per day
Ratio: 20/40/40 (F/C/P)

http://www.fitday.com/WebFit/PublicJournals.html?Owner=ShakesAllDay

Resistance Training

Current: 5-day split

Mon - chest, triceps
Tue - back, biceps
Wed - abs, lower back
Thu - shoulders, traps
Fri - quads, hams, calves, glutes
Sat - off
Sun - off

Cardio Training

Current: 4x per week

Mon - 20 min. eliptical
Tue - 20 min. eliptical
Wed - 30 min. eliptical
Thu - 20 min. eliptical
Fri - none
Sat - brisk walk
Sun - brisk walk

Supplements

Weight loss:

MAN Scorch v.3 (3 caps 2x per day)
Primaforce Yohimbine HCL (2 caps 2x per day)
Scivation Sesamin (3 caps per day w/ fatty meals) (1 cap before empty-stomach cardio/core on Wed.)

Pre/Post-workout:

Scivation Xtend
ProSource AAKG
EAS Phosphagen HP
ProSource NytroWhey

General health:

Equate Complete Multi-V/M (1 tab 2x per day)
Member's Mark Fish Oil
Nature's Valley Flax Oil
Nature's Valley Vitamin C
Nature's Valley Vitamin E
Nature's Valley Milk Thistle
Nature's Valley Saw Palmetto
Nature's Valley Garlic
ON 100% Whey
GNC Mealplex
EAS Myoplex Light

EYE OF THE TIGER! BITCHES!!

user posted image

Posted by: ShakesAllDay Feb 12 2007, 11:40 AM

Day 1 (2/12)

--------------------------

Chest, Triceps

DB incline press
x 12
x 6
x 7
x 7

DB flat press
x 10
x 9
x 12
x 12

DB incline fly
x 15
x 15
x 10
x 10

DB flat fly
x 15
x 12
x 10
x 10

DB overhead ext.
x 20
x 13
x 9
x 6

Cable pressdown
x 12
x 10
x 12
x 11

DB Tate press
x 5
x 9
x 9
x 13

Cardio: 20 min eliptical, 290 cal.

--------------------------

Weight: 229 (0)

Comments: I've been on this cut for 2 weeks already, but I wanted to get into the swing of things before I started this log. I've dropped some fat, but for some reason, I've gained weight. Very strange. I look better in the mirror, but I weight more on the scale. I guess this is a good thing. I'm on week 3 of this 5-day split. After next week, I'll switch back to a more frequent spilt... upper/lower, push/pull, full-body, etc..

Today's workout was okay... not spectacular. I switched cable flies and pec deck for DB flies. I didn't really like them, at all. I'm going to try them again next week and see how I feel. It won't matter, though, as I'm switching routines, and most likely won't have any type of iso work for chest.

Tomorrow is back blasting day. Fun fun!

--------------------------------

Nutrition:

2377 cal

18/40/42 (F/C/P)

Posted by: ftank Feb 12 2007, 12:55 PM

QUOTE (ShakesAllDay @ Feb 12 2007, 11:40 AM)

I switched cable flies and pec deck for DB flies. I didn't really like them, at all. I'm going to try them again next week and see how I feel.

Of course they did.

Hopefully you get your routine in order. Good luck with the cut!

Posted by: ShakesAllDay Feb 12 2007, 01:11 PM

QUOTE (ftank @ Feb 12 2007, 12:55 PM)

QUOTE (ShakesAllDay @ Feb 12 2007, 11:40 AM)

I switched cable flies and pec deck for DB flies. I didn't really like them, at all. I'm going to try them again next week and see how I feel.

Of course they did.

Posted by: ftank Feb 12 2007, 01:20 PM

QUOTE (ShakesAllDay @ Feb 12 2007, 01:11 PM)

QUOTE (ftank @ Feb 12 2007, 12:55 PM)

QUOTE (ShakesAllDay @ Feb 12 2007, 11:40 AM)

I switched cable flies and pec deck for DB flies. I didn't really like them, at all. I'm going to try them again next week and see how I feel.

Of course they did.

I'm dumb. I thought you said "they hurt". Ah well.... flys are one of my faves.

Posted by: ShakesAllDay Feb 13 2007, 10:23 AM

Day 2 (2/13)

--------------------------------

Back, Biceps, Forearms

Lat pulldown (wide, neutral grip)
x 11
x 6
x 8
x 7

Cable row (close, neutral grip)
x 10
x 10
x 12
x 11

DB row
x 10
x 10
x 10
x 10

EZ bar curl
x 9 (wide)
x 7 (wide)
x 8 (close)
x 7 (close)

High cable curl
x 10
x 7
x 9
x 9

DB hammer curl
x 10
x 10
x 8
x 10

Cardio: 20 min. eliptical, 260 cal.

-------------------------------

weight: 228 (-1, -1)

^ changes in weight are shown as ("weight diff. from yesterday", "weight diff. from start")

Comments: Felt really good today. My last couple back workouts were lackluster, but this one kicked some ass. I felt strong, felt great contractions, and had plenty of energy. I've really come to notice that I have a shit-ton more energy if I have a meal after 7pm the day before (remember, I work out 6:30am). For example, last night around 7:30, I had 6oz tuna on a whole wheat bun.

--------------------------------------

Nutrition:

1624 cal.

(25/33/42) - (F/C/P)

Posted by: ShakesAllDay Feb 14 2007, 08:52 AM

Day 3 (2/14)

------------------------------

Cardio + Core

Pelvic thrust (haha)... where you lay flat on your back and raise your pelvis
x30
x30

Superset with...

Crunch
x 20
x 20

Superset with...

Bridge... where you support yourself w/ your elbows and keep your midsection off the ground
x 20s
x 20s

Cable pull-through
x 12
x 12
x 12

Cardio: 30 min eliptical, 420 cal

-----------------------------------

Weight: 205.5 (-2.5, -4.5)

Comments:

Okay, no flaming for the limited core work. Well fuck it, flame all you want. I have two issues ATM... 1.) I destroyed my lower back doing squats last month, went to the chiropractor for 4 weeks, and am starting out light until it feels more comfortable. 2.) I've been having problems with cramping, namely in my abs. I've went through phases like this before and still haven't come to a conclusion as to the cause. So, ab work is going to be light until I don't get the "oh shit, they're about to cramp" feeling, which happened after one set of abs last week. This week, I made it through two before I got that feeling. Really sucks. Yes, I'm taking provisions (taurine, potassium, magnesium, etc.).

Weight fluctuated a couple pounds. Maybe due to less stored glycogen from my low-calorie diet yesterday. Maybe just water. Or both.

Posted by: willpiazza31 Feb 14 2007, 09:41 AM

Midol should help with your cramping...

Posted by: hadi_D Feb 14 2007, 10:07 AM

It would not hurt if you can also post your daily diet by meals. Say, what you are eating during this cut Log.

Posted by: ftank Feb 14 2007, 01:09 PM

QUOTE (willpiazza31 @ Feb 14 2007, 09:41 AM)

Midol should help with your cramping...

...not sure if he's kidding or not, but Midol can help (caffeine and aspirin, duh). Oh, and you can eat more bananas.

Posted by: ShakesAllDay Feb 14 2007, 02:34 PM

QUOTE (hadi_D @ Feb 14 2007, 10:07 AM)

It would not hurt if you can also post your daily diet by meals. Say, what you are eating during this cut Log.

No prob. I use Fitday, so I'll just post the link.

http://www.fitday.com/WebFit/PublicJournals.html?Owner=ShakesAllDay

I added the link up top under "Nutrition".

edit: Thanks, you just reminded me to take some measurements. I'll do that tonight.

Posted by: ShakesAllDay Feb 15 2007, 08:33 AM

Day 4 (2/15)

---------------------------------

Delts, Traps

BB overhead press
x 11
x 8
x 9
x 7

DB front raise
x 10
x 10
x 10
x 10

DB side raise
x 10
x 10
x 10
x 12

Cable side raise
x 10
x 10
x 10
x 12

DB reverse fly
x 10
x 10
x 10
x 15

DB shrug
x 17
x 15
x 14
x 12

Cardio: 20 min. eliptical, 280 cal

---------------------------------

weight: 225 (-0.5, -4)

Comments: I was constrained for time today, so my sets were rushed a bit (~45-60 sec RI) and I had to drop BB shrugs for today. Everything felt great! I went up 10lbs. on my BB overhead press and got in an extra rep to boot. I got more reps in every lift. Yesterday's nutrition was a joke. ~1200 calories. The appetite suppressing effects of Scorch + Y-HCL must be kicking ass. I don't really mind the extremely low calories, cause I am pretty much on a no-holds-barred cut. Fuck a muscle fiber. I've made a commitment to myself to have a nice six pack come first boat outing.

--------------------------------------

Nutrition:

2562 cal

(30/31/39) (F/C/P)

I had a rough day, so as a treat, the wife and I went out to eat dinner. A buttery potato and some full-fat dressing put me over my limit, but not by much.

Posted by: 325press Feb 15 2007, 08:49 AM

it's soon time for me to shed my winters coat too, i'll start my cut in 8 weeks...keep up the good work!

Posted by: Jake Varner Feb 16 2007, 12:45 AM

We're totally in this together, in a totally heterosexual way though.

Posted by: ShakesAllDay Feb 16 2007, 06:21 PM

Day 5 (2/16)

-----------------------------

Legs

Leg press
x 20
x 12
x 10
x 10

Leg extension
x 12
x 12
x 10
x 10

GHR
x 10
x 6
x 6
x 7

Leg curl (seated)
x 11
x 9
x 7
x 10 (unilateral)

Calf raise (standing)
x 17
x 14
x 10
x 11

Calf raise (seated)
x 20
x 16
x 16
x 15

Cardio: none

--------------------------------------------

Comments: Felt good today. Went up either in weight or reps on every lift today. I had a tough couple days at work. I had to walk through waist-high frozen water... clearing the path with a pipe wrench as I went along. I was breaking 1.5" layers of ice. Took ~ 1 hour for every 1/8 mile. Shoulders and legs were burning.

I almost blew off today's workout because of the strain I already had, but EYE OF THE TIGER, BITHCES!

GHR's are still kicking my ass. You may see my low rep range and thing, "damn, he's a pussy". Fair. Though, remember I'm not doing "hyper extensions", which I can do 20+. Adjusting my hips, so that they are at least 8-12 inches beyond the font pad require primarily my glutes and hams. Fucking tough. I had x-rays which showed that my hips are rotated. Not like a "pelvic tilt" as in front-to-back, but more like my left side is rotated underneath my right side. This gives my right side a mechanical advantage. I've been concentrating on *making* my left side do more work. It's slowly coming around.

----------------------------------------------------

Nutrition:

2065 cal.

(25/28/35/12) (F/C/P/Alcohol)

Yeah, I got drunk tonight.

Posted by: ShakesAllDay Feb 20 2007, 09:13 AM

Day 6 (2/17)

-----------------------

Off (family in town)

Day 7 (2/18)

-----------------------

Off (family in town)

Day 8 (2/19)

-----------------------

Off

Had doctor appointments all day. Not for me, but for my pregnant wife and unborn child.

Found out that IT'S A BOY!!!! You know I'm proud!

Posted by: ShakesAllDay Feb 20 2007, 09:20 AM

IT'S A BOY!

http://www.putfile.com/pic.php?img=4816472

Face

http://www.putfile.com/pic.php?img=4816470

Feet

http://www.putfile.com/pic.php?img=4816471

Posted by: ShakesAllDay Feb 20 2007, 09:34 AM

Day 9 (2/20)

------------------

Chest, Triceps

DB incline press
x 11
x 6
x 7
x 8

DB flat press
x 10
x 9
x 9
x 10

DB incline fly
x 12
x 15
x 10
x 10

DB flat fly
x 8
x 10
x 10
x 9

DB overhead extension
x 15
x 13
x 9
x 6

Cable press-down
x 9
x 10
x 15
x 12

DB Tate press
x 8
x 9
x 10
x 9

Cardio: 20 min. eliptical, 265 cal

--------------------------------------

Weight: 235.5 (+0.5, -5.5)

Comments: I felt really good today. I went up in weight in all lifts. Reps varied... some I got more, some I got less, some were about the same.

I picked up some CEE and popped 3g pre-workout. I'm dropping the Phosphagen HP after it runs out, which should be this week, maybe next. Not that I'm not liking creatine mono, just ditching the dextrose. I had a crazy pump today (3g CEE + 3g AAKG). I know it's only for vanity, but it was awesome. Of course, this is the first time I've worn a tank top in a long time. I've been sportin' regular t-shirts for a while.

I like the fact that my weight didn't jump up from all the weekend binging. I guess it wasn't too bad, but it sure as hell wasn't too good. BTW, I don't bother putting up weekend nutrition. I'm in this for fun and/or a hobby, so I use the weekends to keep me from getting burnt out (aka lots of calories, little exercise). Yes, this will hinder my results, but it's worth it for me.

The DB flies felt much better this time.

Next week, I'm switching up my routine. New/different lifts for another 3 weeks.

After I drop the bulk of the pudge I've acquired, I'm going to go back to an upper/lower split. I find it too taxing on the legs to do cardio everyday with that kind of routine, hence doing the current 1x per week routine. Since I'm only hitting the lower body 1x per week, I am able to do cardio on the other 4 days. On a more frequent split, I've found that my legs get burnt out. And, since fat-loss is my main objective ATM, I'm fitting in as much cardio as possible.

----------------------------------------

Posted by: 325press Feb 20 2007, 09:50 AM

congrats on the new boy!

keep it up!

Posted by: ShakesAllDay Feb 20 2007, 11:20 AM

QUOTE (325press @ Feb 20 2007, 09:50 AM)

congrats on the new boy!

keep it up!

Thanks, bro. Saying that I'm excited is an understatement.

Posted by: calotono Feb 20 2007, 08:29 PM

whats gonna be his name? lol

Posted by: ShakesAllDay Feb 21 2007, 07:40 PM

Day 10 (2/21)

----------------------

Back, Biceps

Cable row (close, neutral)
x 9
x 8
x 7
x 8

Lat pull-down (wide, neutral)
x 7
x 7
x 7
x 8

DB row
x 10
x 9
x 9
x 8

DB incline curl
x 5
x 8
x 7
x 5

DB preacher curl
x 8
x 8
x 7
x 9

DB hammer curl
x 5
x 7
x 8
x 8

Cardio: 20 min. eliptical, 264 cal

--------------------------------

Weight: 223 (-.5, -6)

Comments: I slept like shit last night... tossed and turned. So, I decided to ditch the morning workout and go in the afternoon. BIG mistake. The gym was pretty crowded, and that always pisses me off.

As far as the lifting went, I felt pretty good. Unfortunately, I had to workout about 30 min. after eating lunch - that was the only time I had available. I was very gassy, and ripped some monstrous ass. I know people smelled it. But, fuck em.

I lost last week's log entry (or my wife threw it away), so I had no clue as to what weights I was using. I remembered what I used for the first sets, but nothing after - only reps. So, I pushed myself extra hard today to ensure I was (hopefully) increasing intensity from last week.

Biceps are feeling weird. It's almost like it's hard to really feel the contraction. It's like they just move, but I don't feel the muscle, even when it's fatigued. Very strange. I guess that they are just so monstrous that the massive pump numbs them. LOL Riiiight.

I ended up eating quite a few carbs today. I eat w/ my grandparents every Wed. for lunch, and today they had pizza. Plus, I'm a pizza-holic, so that doesn't help. I started w/ a salad and only had 2 pieces. But, they were BIG pieces. Oh well. I had a salad and spaghetti for dinner, but only had about 1/2 what I would normally.

The wife and I went for a brisk 30-45 min. walk w/ the dog. Maybe some of those carbs had somewhere to go. Probably nowhere but my belly. 'Tis okay. I'm not sweatin' it. This is the exact reason I started cutting early. So, I don't have to beat myself up... I can do a gradual, comfortable transition. I don't get depressed (like I used to) when I over-indulge. I know I have enough time, so I'm chilled.

Weight is still in the low 220's, but pants are fitting much better and I'm looking more defined in the mirror. Plus, the back-fat pinch test seems to be getting better, as well. So... awesome.

Posted by: opfor101 Feb 22 2007, 04:49 PM

congrats on having a boy,
i wont be remotely surprised if he comes out into the world with a pair of dumbells in his hands

Posted by: willpiazza31 Feb 22 2007, 05:30 PM

That's why you should write down the weight used here in case you lose the hard copies.

Posted by: ShakesAllDay Feb 22 2007, 05:43 PM

QUOTE (willpiazza31 @ Feb 22 2007, 05:30 PM)

That's why you should write down the weight used here in case you lose the hard copies.

I enter them into an Excel spreadsheet, but my wife threw away the piece of paper before I had a chance to do so. It won't happen again.

But, good point.

I've never been fond of noting weights use, as it is all relative to the individual. IMO, rep ranges (assuming at least going to near failure) are more important. This ties in w/ load % as per 1-RM. I've been told before that this isn't a proper way to train, but every piece of literature I've read adheres to this principal... training based on % 1-RM.

I've also heard of people training based on resistance vs. bodyweight (and/or lean mass). But, I don't know much about that.

Also, people put too much emphasis on how much a person can lift. Everyone is different as far as muscle fiber ratios, CNS efficiency, etc., so I don't like to compare (or be compared to) other people's strength output.

Posted by: ShakesAllDay Feb 22 2007, 06:01 PM

Day 11 (2/22)

----------------------

Shoulders, Traps

BB overhead press
x 11
x 8
x 5
x 5

DB front raise
x 9
x 7
x 6
x 5

DB side raise
x 10
x 10
x 10
x 10

Cable side raise
x 10
x 10
x 9
x 9

DB rev. fly
x 10
x 10
x 10
x 10

DB shrug
x 17
x 15
x 12
x 8

Cardio: 20 min. elliptical, 265 cal

------------------------------

Weight: 223 (0, -6)

Comments: Felt great on shoulders today. I went up in weight on everything. I tried a different style today. I stuck w/ one weight throughout at 4 sets for a given exercise. Previously, I had dropped weight as I progressed to get in more reps. For example...

BB overhead press

Last week...
155 x 11
155 x 8
135 x 9
135 x 7

Today...
165 x 11
165 x 8
165 x 5
165 x 5

I think I'm going to stick w/ this style from here on out. It felt much better, even if I didn't get in as many reps. We'll see how it goes.

DB side and rear raises are weird. There is no way I could have gotten more than 10 reps on on the first set, but somehow, I got 10 reps on the following sets. Very strange. Maybe being smaller muscles, they recover faster in between sets vs. other larger muscles. I really have no idea.

Weight is steady, but I swear fat is dwindling. I actually put on a belt before I went in to work today. I haven't done that in months. Maybe this slower-paced cut is allowing a *true* recomp. That would be sweet.

I'm really wanting to get back into the power rack and squat and/or deadlift. But, in all honesty, I'm scared to fucking death. Every time I even think about squatting, I get flashbacks of last month when my lower back buckled during squats. I don't want that to happen again. It won't happen again. If I do start back, it will be with weight no heavier than 135 for limited reps. I may work it back in before hitting the leg press on leg days. I'm still pondering this idea. Deadlifts are almost out completely. That sucks. I love those and was actually working on some decent numbers before I hurt myself.

I'm going to start using straps for shrugs. It's not that I can't hold onto the BB or DBs, but with that much weight, it hurts the hell out of my hands. I've got some nice callouses built up and it still hurts. And since I'm in this game to look good, not for some self-mutilation thing, I'm going to use straps. I won't use them on back day, don't worry.

Posted by: ShakesAllDay Feb 23 2007, 11:05 AM

Day 12 (2/23)

----------------------

Legs

Leg press
20, 12, 10, 12

Leg ext. (uni)
12, 12, 10, 10

GHR
10, 7, 7, 5

Leg curl (seated)
13, 20, 9, 11 (uni)

Calf-raise (standing)
20, 14, 12, 12

Calf-raise (seated)
20, 18, 17, 17

Cardio: none

---------------------------------------

Weight: 223.5 (+0.5, -5.5)

Comments: Had a great workout this morning. I finally got some good sleep (with some wild dreams). I actually got up before the alarm went off. Note: It helps to have your shit ready to go the night before - what you're going to wear, shakes, etc.

I love the drunkard walk after a leg workout. It rules. I make up some new dance moves every time. You ever heard of the Crip Walk? Yeah, that's me.

I went up in weight on every lift and matched and/or exceeded reps from last week. The only exception being GHR's. I matched the first set; beat the second and third sets by a rep each; lost two reps on the last set. Those bitches are tough. But, I know I'm getting better because each rep feels easier and more fluid. I don't feel the strain that I did a couple weeks ago.

A woman that was working out (which is also the morning attendant) asked me what the difference between what I was doing and a back extension. I got on the roman chair and showed her. I couldn't believe how much easier extensions are than GHRs., especially considering the stark similarity. It's all about pulling w/ the legs and not the back. She agreed that GHRs are MUCH harder.

Next week, I'm going to keep the leg press as the base lift. I'm going to switch the seated leg curl with lying leg curls. Everything else will most likely remain the same for another couple weeks.

Next week, reps will be lower. I'm going to shoot for the 8-10 range for the first set, then see what I can muster on the following sets. This will apply to all body parts, not just legs.

Weight is up 1/2 pound. I don't care. I'm not putting much emphasis on weight because I'm looking better in the mirror, and that's what matters.

Posted by: ShakesAllDay Feb 26 2007, 10:41 AM

Day 13 (2/24)

Off

------------------------------

Day 14 (2/25)

Off

------------------------------

Day 15 (2/26

--------------------------------

Chest, Triceps

DB incline press
90 x 10, 5, 5, 6 (last rep assisted)

DB flat press
70 x 7, 7, 6, 6

DB decline fly
30 x 12, 11, 10, 9

DB incline fly
35 x 11, 9, 8, 8

DB overhead ext.
65 x 16, 11, 10, 6

Cable pressdown
70 x 11, 9, 7, 7

DB Tate press (flat)
20 x 9, 8, 10, 10

Cardio: 20 min eliptical, 280 cal.

------------------------------

Weight: forgot to check

Comments: I felt awesome today. I received some free samples of Shock Therapy and Storm the other day (thanks to whoever posted that link in the free stuff thread). I decided on Storm today and Shock Therapy tomorrow (back days are brutal). The stuff wasn't easy to chug. I had to take a drink at a time. I mixed in 10oz water w/ the packet of Storm. I would recommend 12-16oz. It tasted good, just strong (tart like a jolly rancher).

DB incline felt great, they always do. DB flat presses still aren't up to snuff. I tried decline flies for the first time today. I didn't really like them... the angle was funny. Of course, I didn't like incline and flat flies at first, either, now I love them. So, I'll give them another chance. If they don't pan out, I'll switch back to flat flies or cable flies.

Pump was outrageous today. I couldn't stop looking at the snakes running up and down my biceps. If one is in the market for an NO/creatine supp, Storm seems promising based on this single use. Based on ingredients, Shock Therapy seems more intense and has added carbs. Should be great for back day tomorrow.

I forgot to weigh myself today. I've decided I'm going to stop weighing myself everyday. I'm going to start weighing in Friday mornings upon waking. That way weekend bloat isn't a factor.

Tris are feeling nice and big. I think the Tate presses are helping w/ my bench. Tris don't feel as worn out after my presses.

Posted by: ShakesAllDay Feb 27 2007, 11:28 AM

Day 16 (2/27)

-------------------------

Back, Biceps

Cable row (close, neutral)
180 x 10, 9, 7, 7

Lat pulldown (wide, neutral)
180 x 8, 8, 7, 7

BB row
135 x 13, 11, 12, 11

DB row
70 x 10, 9, 9, 8

DB incline curl
30 x 7, 5, 4, 4

DB preacher curl
20 x 8, 8, 7, 6

DB hammer curl
20 x 9, 9, 9, 8

Cardio: 20 min. elliptical, 260 cal.

---------------------------------

Comments: Felt really good today. I took my sample of Shock Therapy today. Since it contained stims and thermo ingredients (caffeine, green tea ext., etc.), I didn't take Scorch or Y-HCL. I wasn't overly impressed. Honestly, Storm felt better than this did. Of course, this is totally subjective and based on one-time use.

I decided to throw in BB rows. I've been avoiding them due to my lower back issue. But, my back is feeling better, so I decided I would start out light. I put them near the end of my back exercises so that I would already be fatigued and have to go light. Surprisingly, they felt great. Great contractions on all reps. I altered my grip every set... sets 1 and 3 = underhand, sets 2 and 4 = overhand.

I switched up DB rows, too. I did sets 1 and 2 supported, sets 3 and 4 unsupported.

My bis are so fatigued after all that back work, that the DB curl work is tough, even with the lighter weight. I may switch to a chest/bi, back/tri deal after another couple weeks. What I'm doing now seems to be working well, so if it ain't broke...

I'm going to take more measurements next Friday to see where I stand.

Posted by: ShakesAllDay Feb 28 2007, 09:40 AM

Day 17 (2/28)

-------------------

Cardio + Core

Superset (3 cycles)

Ab crunch
25, 22, 20

Pelvic lift
30, 30, 30

Hanging leg raise
10, 10, 10

Cable pull-thru
100 x 15, 15, 15

After 1st cycle
cable pressdown x 15
cable curl x 15

After 2nd cycle
pec fly machine x 15
rev. fly machine x 15

After 3rd cycle (waiting on elliptical to open up)
Single-leg squats x 10 (with other foot behind resting on bench)
BB curl x 15
Overhead BB ext. x 15
Cable upright row x 15
Wide lat pulldown x 15
Walking lunges x 15
Cable rope curl x 15
Cable rope pressdown x 15
SADS v.2 IIRC

Cardio: 30 min. elliptical, 384 cal.

---------------------------------

Comments: I felt great today. I've been getting some great sleep the last couple nights, only waking up each night to take a piss, but falling right back asleep (not to mention crazy cool dreams).

Sweat was completely out of control today. My shirt was completely drenched... I mean not a single dry spot on it... I could have wrung it out. I'm feeling better as far as the ab cramping goes. I made it through 3 sets of crunches and hanging leg raises before I felt them possibly coming on, so I stopped there. I think hanging leg raises are my new favorite ab exercise. I've always done them on the dip/pullup/leg raise equipment/machine. Hanging gives a much better feel to the abs.

I did some light high-rep exercises in between ab/lower back supersets just to get the blood going and burn some calories. You see the 15 reps posted... that isn't to failure. As light of weight I was using, I could have gotten a lot more reps on everything.

I did weigh myself today... 221.5... YEEHAW! Finally, another drop. Now, I'm down 7.5lbs. from where I started last month. When I get off the Phosphagen HP, I'm sure I'll drop another quick 4-5 of water and such.

This workout put me in a fantastic mood. I was energetic and happy the whole time (except the last 3 min. of elliptical... grueling). I love the full-body pump. I miss those type of workouts. I'll get back to them soon enough, maybe for a couple weeks.

Posted by: ShakesAllDay Mar 1 2007, 10:41 AM

Day 18 (3/1)

------------------------

Shoulders, Traps

BB overhead press
175 x 7, 6, 4, 4

DB front raise
30 x 10, 8, 7, 7

DB side raise
30 x 10, 10, 10, 10

Cable side raise
20 x 13, 10, 9, 8

DB rev. fly
25 x 10, 10, 10, 10

DB shrug
90 x 17, 15, 12, 12

Cardio: 20 min. elliptical, 284 cal.

--------------------------------

Comments: Abs are a little sore today. That's a nice feeling. Everything felt heavy today. I thought (I'm in LaLa Land) I would smoke 175 x 10 on the BB overhead press. But, it felt real heavy and I only got in 7 reps on my first set. However, I came very close to matching last weeks reps at the increased weight on subsequent sets. So, I'm happy with it.

I'm still waiting on the caloric deficit to start hitting my strength gains. Maybe this is the start.

I knew it would only be a matter of time. And, I'm sure when I go off the creatine mono (Phosphagen HP), I'm lookin' forward to a strength drop there, too. I'm takin' CEE. I'm hoping that will help offset the removal of CM from my regimen.

Just got in some new supps! Yes, I'm a supp whore! Go me!

- Isopure 3lb.
(pineapple-orange-banana)
(to replace my current WPI/Phosphagen PWO shake)

- ON Casein 2lb.
(vanilla)
(to take before bed... this stuff is delicious)

- Cycle Support
(peanut butter)
(to help w/ my (possible) PP or SD cycle)

I'll probably run out of my current NytroWhey/Phosphagen HP PWO stack sometime next week. I'll start on Isopure PWO at that time.

Posted by: 325press Mar 1 2007, 11:46 AM

congrats on the weightloss...keep up the good work!

Posted by: ShakesAllDay Mar 1 2007, 11:49 AM

QUOTE (325press @ Mar 1 2007, 11:46 AM)

congrats on the weightloss...keep up the good work!

Thanks, dood. I'm sure a lot of it was some water coming off.

Honestly, the way I'm looking in the mirror and feeling in the gym, I should rename this log "Recomp Log - Phase 1", because that's what I seem to be doing. I've been steady 221-223.5 for almost 2 weeks now, but I'm much leaner and pants are actually loosening up nicely.

My friggin' dog ate my measuring tape 2 days after I took the initial measurements. I'll try to get to the store and get another one. I'll post updated measurements next Friday.

Posted by: ShakesAllDay Mar 2 2007, 10:34 AM

Day 19 (3/2)

-----------------------------

Legs

Leg press (narrow, low)
540 x 20, 12, 10, 10

Leg ext. (uni)
150 x 12, 10, 8, 8

GHR
BW x 11, 7, 7, 7

Leg curl (seated)
255 x 12, 9, 8
120 x 10 (uni)

Calf-raise (standing)
170 x 20, 14, 12, 10

Calf-raise (seated)
65 x 20, 18, 17, 17

Cardio: none

-------------------------------------

Weight: 223 (-6)

Comments: When I got up this morning, I was worried about how my performance was going to be today. I didn't get very good sleep last night. Combine that w/ a caloric deficit, and one could plan on a tough day in the gym.

But, NO! The Eye of the Tiger prevailed! BITCHES! I went up in weight in everything and either matched or exceeded reps on almost everything compared to last week.

The thing I was happiest about was the GHRs. I got an extra rep on every set, except the last one, which I matched. And all the reps felt great. I felt a lot of strain when I first started these. Now, the motion is much more fluid, I am raising up higher (~10-20 deg. above parallel), and I can feel the hams working much better. Really, that made my day. Those were really bothering me.

I went up in weight on the leg ext., but got less reps on the final 3 sets (matched the first). After those tough sets of presses, my quads felt shot. Leg curls felt GREAT! My hams are really coming up. I don't think I pushed them hard enough before.

Calf-raises were good, too. Up in weight on all sets, and up in reps on every set except for one.

Every workout, my legs feel better and better. Sweet money! The narrow stance leg presses are really bringing out my outer thigh (sweep?). I never felt comfortable doing narrow squats, so I think the outer thigh got neglected during my squatting days. It's awesome seeing the thighs bulge through my sweatpants when I sit down.

Stomach is flattening out. When I would stand sideways and suck in, I would still have this little bulge at the bottom (spare tire)... that fucker is gone!!! I still have some layers of fat to burn through, but I don't have that bulge look anymore.

So, the constant 223 is a GREAT THING! Did someone say recomp? I haven't been super strict on the diet, but it's been about 80% there. But, like I've said before, I started early so I could take it easy. I love my food!

Posted by: ShakesAllDay Mar 5 2007, 11:23 AM

Day 20 (3/3)

--------------------------

Off

Day 21 (3/4)

---------------------------

Off

Day 22 (3/5)

---------------------------

Chest, Triceps

DB incline press
90 x 11, 7, 6, 6

DB flat press
70 x 8, 5, 6, 6

DB incline fly
40 x 11, 9, 8, 8

DB decline fly
40 x 8, 5, 4
30 x 9

DB overhead ext.
70 x 16, 11, 10, 6

Cable pressdown
80 x 11, 9, 7, 7

DB Tate press (flat)
25 x 9, 8, 7, 7

Cardio: 20min. elliptical, 288 cal.

---------------------------------

Workout Length: 70 min. (+20min. cardio)

DOMS: None.

Pre-workout supp: CEE, AAKG, Scorch, Y-HCL, Xtend

Workout supp: Xtend

Post-workout supp: Phosphagen HP, WPI + Hydro-whey

-------------------------------------

Comments: I had some ups and downs this workout. Started out good. I got and extra rep(s) on 1st, 2nd and 3rd set on Incline DB... matched 4th set.

DB flat press is still funky. Some days I feel good, some days I don't. My right elbow was giving me trouble on the 2nd set. It would *lock up* 1/2way through a rep. So, I cut that set short.

Incline flys felt good. Declines felt much better, which means my pecs were working harder, which made it MUCH harder than last week. So, I dropped some weight on the last set. Probably start w/ 35s next week.

The 70lbs. DB was a pain to get up on my shoulder. I may switch to EZ bar overhead Ext. and ditch the DBs. Plus, the DBs are getting harder to secure due to sweaty hands + increasing weight.

Cable press felt good - nice contractions. DB tates feel much better now that I've done the for a few weeks. I may follow up w/ dips next week.

I had a weird issue going on this morning. It started w/ my 2nd set of incline DBs, and only got worse with every set. I had a crazy hardcore forearm pump going on. My forearms felt so tight, they were aching along the outside of the forearm kinda where the muslce runs along the bone. It made flies a bitch. I didn't like it. I mean, yeah, I had popeye arm, but it was more painful as the muscles I was working.

Measurements and weight update coming Sunday. Maybe some pics. Maybe.

Posted by: ShakesAllDay Mar 6 2007, 07:43 PM

Day 23 (3/6)

---------------------

Back, Biceps

Cable row (close, neutral)
180 x 13, 10, 8, 8

Lat pulldown (wide, neutral)
180 x 9, 9, 7, 7

DB row (supported)
75 x 10, 9, 9, 9

BB row
135 x 13, 11, 9, 8

DB inc. curl
30 x 9, 6, 4, 5

DB preacher curl
25 x 7, 6, 6, 5

DB hammer curl
25 x 9, 9, 9, 9

Cardio: 20 min. elliptical, 276 cal.

---------------------------------

Workout Length: 75 min. (+20min. cardio)

DOMS: None. Chest and tris feel tight.

Pre-workout supp: Scorch, Y-HCL, Storm (free sample), Xtend

Workout supp: Xtend

Post-workout supp: 50g WPI, 40g dex, 1g HMB

-------------------------------------

Comments: All in all, a good workout this morning. I think I'm going to try to get to the gym earlier to allow for more warming up before every workout. I increased weights and/or reps on every set, except BB rows. My back was exhausted by that point. I think I did BB before DB rows last week. That could explain it. Better luck next time.

Biceps are starting to grow from a long layoff. I disregarded bicep work for a long time... depended on heavy back lifts and chin/pull-ups to work them with and the occasional set of curls. Well, now that I'm blastin' the biceps w/ 12 sets, they are coming up nicely. Def. tell a difference in the peak.

Note to self: take two shakers for PWO drink... gotta dilute that heavy sum-bitch. This morning, I threw 50g WPI (Isopure, Pine-Orng-Bana) in w/ 40g dextrose and 5g taurine in with about 16oz H20. That mother was thick. It almost made me not want to drink it. Thick and sugary. Good flavor, just STRONG! So, from now on, I'm going to 1/2 that serving to 2 shakers.

Weighed in this moring for the Hell of it... 227!!!

I must be super-bloated from the weekend, or all this hard-core work is payin' off.

Posted by: ShakesAllDay Mar 7 2007, 09:33 AM

Day 24 (3/7)

---------------------------------

Cardio + Core

--Superset--

Ab crunch
BW x 25, 25, 25

Pelvic lift
BW x 30, 30, 30

Hanging leg raise
BW x 10, 10, 10 + 8, 8, 7 (did the last three sets waiting on elliptical)

Cable pull-thru
110 x 15, 15, 15

--In between supersets--

After 1st
wide lat pulldown x 15
cable upright row x 15

After 2nd
chest fly machine x 15
rev fly machine x 15

After 3rd
Single-leg squats (back foot supported on bench) x 15

--Waiting on elliptical to open up--
Cable pressdown x 15
Cable curl x 15
BB bench x 15
BB overhead press x 15
SADS v.2 (I think) x 15
BB deadlift x 15
Romanian deadlift x 15
BB incline bench x 15

Cardio: 30 min. elliptical, 420 cal

---------------------------------------------

Workout Length: 45min. (+30min. cardio)

DOMS: None. Biceps a little tight.

Pre-workout supp: Scorch, Y-HCL, Sesamin, Xtend

Workout supp: Xtend

Post-workout supp: 50g WPI, 1g HMB

-------------------------------------

Comments: Had a great workout this morning. I love working out in the morning - the gym is empty (except for the old pukes going 1mph on the cardio equip.). So, I can pretty much go from one exercise to the next with no wait time.

I'm loving the hanging leg raises. I've got two versions:

ver.1 = allowing my feet to come down and barely rest my toes on the floor in front of my body. This allows the body to re-stabilize and allows more emphasis to be placed on the abs during contraction.

ver.2 = never letting my feet touch the floor. Instead, curling (bending the knee) the legs back at the bottom of the rep and arching my back. This allows for greater stabilization than trying to come back down w/ the legs straight. This method also utilizes more muscles throughout the body. I feel very acrobatic doing this (as much as a fat guy can).

I love the full-body pump I get during these cardio/core days. Probably the funnest day. You can pick any exercise you want to pump the muscles.

Posted by: ShakesAllDay Mar 8 2007, 11:27 AM

Day 25 (3/8)

--------------------------------

Shoulders, Traps

BB overhead press
175 x 7, 5, 6, 4

DB front raise
30 x 10, 10, 9, 8

DB side raise
30 x 10, 10, 10, 10

DB rev. fly
25 x 14, 11, 11, 10

Cable side raise
20 x 12, 10, 9, 8

Cable rev. fly
10 x 12, 12, 12, 12

BB shrug
185 x 20, 15, 13, 12, 10, 10

Cardio: 20 min. elliptical, 246 cal.

---------------------------------

Workout Length: 60 min. (+20min. cardio)

DOMS: Abs

Pre-workout supp: Shock Therapy (free sample), Xtend

Workout supp: Xtend

Post-workout supp: 50g WPI, 1g HMB

-------------------------------------

Comments: A little disappointed today. I didn't feel very strong in some of my lifts. I matched first BB overhead set; missed a rep on 2nd set; beat 3rd set by 2 reps; matched last set. So, overall, still about the same as last week. I'm going to stick w/ this weight until I can get it 10x.

Front raises felt good. Some dood was doing endless supersets of cable flies and rev. fly machine, so I couldn't hit up my normal routine. I had to switch up the order. Threw me off a little. I fear change.

I decided to add 2 extra sets to shrugs since they can use some extra work.

I'm increasing volume on legs, as well. I think I'm gonna add either 1 or 2 sets to my major lifts (leg press, GHR). Or just add one extra set to all exercises. Probably do that.

I was disappointed (again) with Shock Therapy. I much prefer Storm pre-workout. Of course, I take my normal Scorch/Yohimbine w/ Storm, whereas I avoid it w/ Shock Therapy. Makes me think they are both sugar-water.

I've got 4 Leviathan samples (8 caps) that I'm going to use next week, 2 caps pre-workout.

Oh yeah, I've got a sample of Axis SMASH. I'm taking it tomorrow (leg day). We'll see how it goes.

Posted by: ShakesAllDay Mar 9 2007, 10:53 AM

Day 26 (3/8)

-------------------------------

Quads, Hams, Calves

Hack squat machine
180 x 15, 12, 11, 10, 10

GHR
BW x 12, 8, 8, 8, 6

Leg ext.(unilateral)
150 x 12

Leg ext. (bilateral)
300 x 14, 11, 11, 11

Seated leg curl (bilateral)
270 x 14, 9, 8

Seated leg curl (unilateral)
135 x 8, 8

Standing calf-raise
190 x 20, 14, 12, 10, 10

Seated calf-raise
75 x 20, 17, 17, 16, 15

Cardio: none

---------------------------------

Workout Length: 60 min.

DOMS: Abs

Pre-workout supp: SMASH (free sample), Xtend

Workout supp: Xtend

Post-workout supp: 40g WPI

-------------------------------------

Weight: 229 (0)

Comments: Spend a little extra time warming up today, actually twice what I normally do. I think it helped me get psyched about the workout, or at least wake up a little more.

Well first off, I got fucked. I had just got done strapping on the MP3 player when a couple of regulars come in and head straight for the leg press. I look around at a couple people I have recently befreinded at the gym and they crack up. They know I'm set in my ways and I flip out when shit gets unexpectedly changed.

You would think, yeah, I can wait 5 min. for the thing... I'll just warmup some more. Not w/ these girls. They run from machine to machine, taking at least 2 min. between each one to talk. So, instead of explaing proper gym etiquette and avoiding the whole "you're a big, mean, dumb, meathead" reaction, I decided it would be a good time to get a feel for exercises coming up in Phase 2.

So, I hit up the hack squat machine (where you have the pads on your shoulders... like a reverse leg press. I decided to try 5 sets on everything, instead of the usual 4. Hacks felt good. More quad involvement than in the leg press.

GHRs were a bitch today. The lower right-hand side of my back was giving me problems. It was super-pumped. I think it was from the 7 sets of shrugs I did yesterday... I lean forward a little. Anyway, every time I would squeeze up, at the top of the rep, my lower back would KILL (muscle not spine). But, I managed to crank out more reps than last time, even w/ the awkward pain. I beat every set by a rep AND added a 5th set.

My left knee started hurting after the leg extensions. No more of those!! Next week, I'll do leg press and hack squat... that should hit them sufficiently.

The best today were calf-raises. I haven't been having the cramping issue lately, so I've been able to get great contractions on the calf-raises lately. I think they might actually be growing. The tape will tell.

I weighed in this morning at 229!!! Holy sheeeeit! Either I've gotten nowhere fast, or I'm packin' it on as fast as I'm takin' it off -that would be my preferred result. I'm gettin' a new tape tonight because I HAVE to know what the deal is!

Axis SMASH: I wasn't overly impressed. It tasted great, though. I would equate it to Shock Therapy, as far as my 2 samplings go.

Starting Phase 2 on Monday. Please check out the thread I made on training... I need all the input I can get.

Posted by: ShakesAllDay Mar 12 2007, 02:22 PM

Cutting Log: Phase 2 - Keep Losing the Bulk

Starting Stats

weight: 223 (- 6)

Upper left leg: 27 (0)
Lower right leg: 16.25 (+ .25)

Upper left arm: 17.25 (+ .25)
Lower right arm: 14.125 (+ .125)

Chest: 49 (+ 1)

Ghetto booty: 42.25 (- .5)
True waist: 23 (?)
Love handles: 40 (- 1)

Nutrition

Total: 2000 per day
Ratio: 20/40/40 (F/C/P)

http://www.fitday.com/WebFit/PublicJournals.html?Owner=ShakesAllDay

Resistance Training

Current: 5-day split

Mon - chest, triceps
Tue - back, biceps
Wed - abs, lower back, forearms, cardio
Thu - shoulders, traps
Fri - quads, hams, calves, glutes
Sat - off
Sun - off

Cardio Training

Current: 4x per week

Mon - 25 min. eliptical
Tue - 25 min. eliptical
Wed - 40 min. eliptical
Thu - 25 min. eliptical
Fri - none
Sat - brisk walk
Sun - brisk walk

Supplements

Weight loss:

Sesamin (1g lignans 3x per day)

I'm going to take a break from stims for a little bit. I've still got some days left of Scorch, but will not replace it when it runs out.

Pre/Post-workout:

Scivation Xtend
ProSource AAKG
Nutraplanet CEE caps
Nature's Best Isopure

General health:

Equate Complete Multi-V/M (1 tab 2x per day)
Member's Mark Fish Oil
Nature's Valley Flax Oil
Nature's Valley Vitamin C
Nature's Valley Vitamin E
Nature's Valley Milk Thistle
Nature's Valley Saw Palmetto
Nature's Valley Garlic
ON 100% Whey
GNC Mealplex
EAS Myoplex Light

EYE OF THE TIGER! BITCHES!!

user posted image

Posted by: ShakesAllDay Mar 12 2007, 02:38 PM

Day 27 (3/10)

Off

Day 28 (3/11)

Off

Day 30 (3/12)

--------------------------

Chest, Tricep

DB flat press
70 x 13, 10, 8, 8, 6

BB incline press
185 x 8, 7, 6, 5, 5

Chest dips
BW x 13, 9, 8, 7, 6

DB flat fly
40 x 8, 6, 4, 4, 4

BB decline tri ext.
70 x 11, 7, 6, 6, 5

BB incline tri ext.
50 x 12, 10, 10, 10, 8

Cable rope pulldown
40 x 10
30 x 10, 10, 10, 10

Cardio: 20 min. elliptical, 282 cal

------------------------

Workout length: 80 min. (+20 min cardio)

DOMS: quads

Pre-workout supp: CEE, AAKG, Scorch, Yohimbine, Xtend, taurine

Workout supp: Xtend, taurine

Post-workout supp: Isopure

-------------------------

Comments: I've decided to keep w/ a similar routine as I had in Phase 1. I'm making good gains, so why switch now. I'll give this a 4-week shot and see where I get. The main difference is the exercises performed and # of sets.

Great workout today. Everything felt good. Dips were tough after 12 pressing sets. BB incline felt great! I haven't done BB in a long time.

Decline tri extentions were awesome, too. My tris were hugely pumped after those sets. I can def. tell these are going to be a keeper. I've done them before, but they felt better today.

The scale says I've only dropped 4 lbs. from a moth ago. I know I've been putting on muscle. I can tell everywhere. I still haven't made it to the store to get a tape measure, but I will soon and will update current measurements at that time.

Posted by: Big_Ben Mar 13 2007, 01:16 PM

Any before/after pics?

Posted by: ShakesAllDay Mar 13 2007, 01:34 PM

QUOTE (Big_Ben @ Mar 13 2007, 01:16 PM)

Any before/after pics?

I'll get around to taking pics before long. I don't have any before pics. I used to be quite the pic whore. Now, I don't give a shit. I'll try to get some up by the end of this month.

btw, thanks for stopping by!

Posted by: ShakesAllDay Mar 14 2007, 03:14 PM

Updated measurements (I edited the Phase 2 post).

Finally got around to getting a tape measure on my lunch hour today. Nobody was in the office, so I took some measurements.

weight: 223 (- 6)

Upper left leg: 27 (0)
Lower right leg: 16.25 (+ .25)

Upper left arm: 17.25 (+ .25)
Lower right arm: 14.125 (+ .125)

Chest: 49 (+ 1)

Ghetto booty: 42.25 (- .5)
True waist: 37.75 (- .75)
Love handles: 40 (- 1)

My thoughts... I'm down 6lbs. from a month ago. I'm not really surprised by anything and I'm actually pleased.

Gained 1/4" on my upper arms, 1/8" on my lower arms, 1" on my chest/lats, and 1/4" on my calves.

My upper thigh measurement didn't change. But, since I've lost some fat, I only assume that to be a good thing, since I hold fat on my thighs.

I'm down 1/2" on my ass, down 1" on my love handles.

EDIT: I figured out I fucked up on my true waist meas... it is 37.75... down .75". Sweet.

Overall, I'm happy! It's been a gradual recomp, but it's working out nicely. I love putting on muscular size while dwindling fat... feels good.

Edit: BTW, I should mention that I've drank a LOT of beer and ate a lot of shit the last 2 days. Monday was my parents 25th anniversary, and I drank quite heavily and ate a lot of fried stuff. Yesterday, my uncle and I went golfing (9 holes) and I put down a 6'er of Bud and a 1/2 pint of buttershots (schnapps). I followed that up a/ an all you can eat fried catfish dinner.

I guess what I'm getting at is that I'm probably quite bloated.

Posted by: ShakesAllDay Mar 14 2007, 04:31 PM

Day 31 (3/13)

Off

Day 32 (3/14)

---------------------

Back, Biceps

Chinup
BW x 11, 7, 4, 4, 3

DB row
80 x 11, 9, 8, 7, 7

Lat pulldown (wide, pronated)
180 x 9, 7, 6, 6, 6

BB row
140 x 13, 12, 11, 10, 10

EZ-bar curl
60 x 12, 10, 8, 7, 6

DB concentration curl
20 x 10, 9, 8, 8, 7

Cardio: 25 min. elliptical, 360 cal.

---------------------------------

Workout Length: 75 min. (+25 0min. cardio)

DOMS: Tris

Pre-workout supp: Scorch, Yohimbine, CEE, AAKG

Workout supp: none

Post-workout supp: WPI

-------------------------------------

Comments: Had a decent workout this morning. I haven't gotten much sleep the this week... drinking and eating late is killing me. I've vowed never to eat past 7pm again. And, I'm putting alcohol off for a while, too.

I was a little out of it this morning (lack of sleep) and I forgot to drink Xtend. Oh well. Workout still went okay. Of course, I felt like puking during the first 45 min. I should have taken more water w/ my supps, I think. Either that, or the late night eating and drinking gave me horendous heartburn.

Chinups felt really good. I figured that since I am doing wide grip pulldowns, I would go w/ chins instead of pullups. They are much harder now @ 225 than they were when I was 200.

My lower back was aching a little, making BB rows a little awkward. I put on a belt for the first time since high school. Yeah, I know I'm doing some light weight, but it doesn't take much to throw out the back. Better safe than sorry. I'm only going to wear a belt if I my lower back is feeling funny, like it was today. If it feels fine, I won't wear the belt.

I ditched my last bicep exercise. I figured w/ the chins, the bis got in a good workout, anyhow.

Looks like I'm going to be going up in weight on DB rows, BB rows, and BB curls. I'll keep the same weight for pulldowns and conc. curls. Can't jump up until I get 12 on the first set... dat's mah rule.

Posted by: ShakesAllDay Mar 15 2007, 11:08 AM

Day 33 (3/15)

---------------------

Shoulder, Trap

BB overhead press
175 x 10, 6, 4, 3, 3

DB incline front raise
20 x 15, 10, 9, 9, 10

DB side raise
30 x 10, 12, 10, 10 8

Cable side raise
22.5 x 9, 8, 10, 9, 7

DB rev. fly
30 x 10, 8, 8, 7, 10

BB shrug
225 x 20, 17, 17, 15, 15, 12

Cardio: 25 min. elliptical, 360 cal.

---------------------------------

Workout Length: 75 min. (+25 0min. cardio)

DOMS: Back, bi

Pre-workout supp: Scorch, Yohimbine, CEE, AAKG, Xtend

Workout supp: Xtend

Post-workout supp: WPI

-------------------------------------

Comments: Great workout today. I'm up to 10 reps @ 175 on the BB overhead press - up from 7 reps the last two weeks. If you haven't tried incline DB front raises, you are missing out. I love them. Great stretch at the bottom, with great resistance at the top (assuming you don't go all the way straight up - I stop about 45 deg.). I hate doing DB side raises w/ the gyms DBs. I've taken my DBs from home (solid casted hex-head) to the gym before, but that is a PITA. I'm going to start doing them w/ the EZ curl bars (unilaterally, of course).

30 was too much on the cable side raises, so I just attached a 2.5 to each stack. Just enough bump in resistance. Reverse flies are kickin some butt. I used to only be able to use 15's for 10 reps... now I'm up to 30s.

SHRUG MANIA! 7 sets! I bumped up to 225 (from 185 last week), and matched and or beat reps on all sets. Good contractions, kept the bar moving. Traps are already starting to feel sore.

My middle back and lats are sore today. They haven't been sore in a LONG time! Thank you chins!

Side note / Off topic - I got home from the gym today to find a complete disaster in my kitchen. My crazy-head boxer had torn 2 magazines to shreds. Worse, he managed to get a hold of a fitted cardinals hat and destroyed it, as well. But, the worst came as I was cleaning up the mess... the fucker CHEWED UP MY CELL PHONE! Into fucking pieces. I was (and still am) PISSED!! That was a $250 phone. And, no, I didn't buy the auxiliary insurance. So, I'm going to try to activate an older phone. But you know how shitty cell companies are... they want you to not only use their phones, but BUY their new phones. Bastards. I can't wait to cuss at the stupid fucker behind the counter.

Posted by: ShakesAllDay Mar 16 2007, 09:55 AM

Day 34 (3/16)

---------------------

Legs

Leg press
590 x 15, 10, 10, 9, 8, 8

Hack squat
180 x 15, 10, 9, 8, 9, 7

Lying leg curl
80 x 14, 11, 8, 7, 7, 7

Seated leg curl
270 x 10, 10, 9, 8, 8, 8

Standing calf-raise
210 x 20, 15, 11, 10, 10, 10, 8

Seated calf-raise
80 x 18, 17, 14, 14, 13, 12, 12

Cardio: none

---------------------------------

Workout Length: 90 min.

DOMS: Back, delts

Pre-workout supp: Caffeine, CEE, AAKG, Xtend

Workout supp: Xtend

Post-workout supp: WPI, HMB

-------------------------------------

Comments: GREAT workout today! I was skeptical about how the increased sets (6, 7 for calves) was going to turn out. I think it was one of the best leg workouts I've had. Lying leg curls felt great. Standing calf-raises were great, too. Awesome contractions on both. Seated curls and seated raises were good, but not great.

My legs were freakin' jacked today! I've never payed too much attention to leg pumps because I usually wear pants. I wore shorts today, and don't think I didn't pull those bitches up and flex a few times in the mirror. I was actaully impressed... quads, hams, calves... all were bangin'!

I had to ditch the GHRs. My lower back has been touchy lately, so I've had to do some things a little different. I adjust my stance on the leg press and hack squats so that the hams would be more involved... attempting to make up for not doing GHRs and/or SLDs. I'm pretty sure it went great. So, I may stick w/ this routine from here on out.

The increased sets are definitely gettin' it. I fucked up and did 7 sets of calf-raises... I misread my paper journal. Oh well... they rocked.

Overall... very impressed with this workout.

Posted by: ShakesAllDay Mar 20 2007, 12:14 PM

Day 35 (3/17)

Off

Day 36 (3/18)

Off

Day 37 (3/19)

Off (had a long weekend drinking... wedding sat. night, Saluki game Sunday)

Day 38 (3/20)

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Chest, Tricep

DB flat press
75 x 15, 9, 5, 7, 6

BB incline press
185 x 9, 6, 6, 5, 5

Chest dips
BW x 8, 7, 7, 8, 9

DB flat fly
40 x 10, 7, 6, 5, 5

BB decline tri ext.
70 x 12, 7, 7, 7, 6

BB incline tri ext.
60 x 15, 10, 10, 10, 9

Cable rope pulldown
40 x 12, 8
30 x 11, 10, 10

Cardio: 20 min. elliptical, 260 cal

------------------------

Workout length: 80 min. (+20 min cardio)

DOMS: none

Pre-workout supp: Leviathan (2 cap sample), CEE, AAKG, Xtend

Workout supp: Xtend, taurine

Post-workout supp: Isopure

-------------------------

Comments: Talk about dragging ass. I don't know what the deal was this morning. I took yesterday off, got good sleep, tried a Leviathan sample w/ my normal AAKG & CEE... but for some reason, I could not "wake up". My eyelids were heavy up until dips, and by then, my body seemed drained (notice the 8 reps on the first set - down from 13 last week).

It was really pissing me off. So, I tried doing some pullups and some chest-press machine work to see if I couldn snap out of it... no go.

I figured the caffeine and yohimbine in the Leviathan would help, but it seemd to do no good. I've got 3 more samples, which I'm going to try out before my remaining three workouts this week.

I had a great pump, though. Chest was hyooooge today. It seems everything is coming along nicely. I hope to shake off this morning grog. If it doesn't go away by the end of the week, I'm going to take that as a sign to take a week break... maybe just do a couple days of cardio or something. I was hoping to get in 2 more weeks after this without a break. That will be ~8 weeks of straight training.

-------------------

HAD A FUCKING BLAST THIS WEEKEND! A friend of mine (from high school) got married Sat. night. They had live music at the reception. You KNOW I was out there shakin' it! Actually, I was the 1st person out there (nothin' like a little SMB - Swingtown to get ya goin). Then, my mom followed suit, then everyone else came. Nothin' like gettin' the party started! AFter the reception, a group of us (about 10 ppl) headed back to my parents house for a little "basement sitting"... guitar, singing, pounding beers, smokin' good herb, and (unfortunately) sucking down 1000000 cigarettes. I finally hit the sack around 3am.

My dad cooked us up some good breakfast in the morning... eggs, bacon, B's & G's. It was great. And, to my surprise, I had absolutely ZERO hangover other than being a little bit tired. Then, my mom, dad, sister, sister's friend, and I headed out to a private club to watch some NCAA (I was only interested in the So. IL game). I proceeded to slam down about 9 screwdrivers throughout our time there. I felt GREAT! Not a heavy drunk feeling, but like I took a 1/2 hit of ecstasy or something. Wife picked me up, went home, and passed out about 8pm.

Good times I tell you. Good times.

Posted by: ShakesAllDay Mar 21 2007, 01:29 PM

Day 39 (3/21)

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Back, Bicep

Chinup
BW x 11, 8, 5, 4, 3

DB row
85 x 9, 8, 8, 7, 7

Lat pulldown (wide)
180 x 8, 7, 5, 6, 5

BB row
155 x 11, 10, 10, 9, 8

BB curl
70 x 12, 7, 6

DB concentration curl
20 x 7, 7
25 x 6, 6

DB hammer curl
30 x 6, 5, 6, 5
35 x 5

Cardio: 25 min elliptical, 360 cal.

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Workout length: 80 min (+25 min cardio)

DOMS: chest, tri

Pre-workout supps: Leviathan (2 cap sample), CEE, AAKG, Xtend

Workout supp: Xtend

Post Workout supp: Isopure

----------------------------------------

Comments: Felt okay today. My strength levels are down. Stamina was there, though… I never felt like quitting, I just couldn’t lift as much weight. I think the cutting strength drop has hit full force (based on today’s and yesterday’s performance). I got in more total chinups, but only matched my first set. DB rows probably felt the best.

I felt like complete crap on the wide-grip pulldowns. The stack felt real heavy. I don’t know if the jump up in weight on the DB rows took a toll on strength, or what, but they sucked royally. I dropped in total reps by 2… shitty shitty.

BB rows have felt great. I’ve been using light weight, slowly working my way back up. I’ve been wearing a belt for these, and that has seemed to REALLY help my lower back out.

I’ve been using the EZ curl bar for curls and they are killing my wrists/forearms. So, after putting up w/ that shit for a few sets, I ditched the BB and went DB. Bi’s were worn out, too. Chins hammer the bis. I never noticed as much before. I’m going to revamp my bi routine for next week. Probably do some kind of cable curl and finish up w/ hammers… I love those.

Any recommendations as far as the strength drop? Of course, I recently got off creatine mono. I’m sure that hasn’t helped. Plus, I axed all carbs PWO. Maybe I should put some back in there. You think that matters considering I give myself a full 7 days for recovery?

Posted by: ShakesAllDay Mar 22 2007, 11:34 AM

Day 40 (3/22)

---------------------------------------------

Shoulder, Trap

BB overhead press
175 x 9, 4, 4, 3, 4

DB inc. front raise
25 x 13, 10, 8, 8, 8

BB side raise
30 x 12, 11, 9, 9, 9

Cable side raise
22.5 x 9, 9, 9, 8, 8

DB rev. fly
30 x 10, 9, 8, 8, 7

BB shrug
275 x 16, 12, 10, 10, 9, 9, 9

Cardio: none

------------------------------------

Workout length: 90 min.

DOMS: back

Pre-workout supps: Leviathan (2 cap sample), CEE, AAKG, Xtend

Workout supp: Xtend

Post Workout supp: Isopure

----------------------------------------

Comments: Well, another slightly disappointing day in the gym. This is really starting to suck. BB overhead press was ugly. Maybe there is some other weak link in my chain besides the delts… tris? Nah. I’m just sucking.

DB incline front raises are still kickin some butt, though. The key is to not let them drop all the way down or go all the way up. You could probably use a BB (or EZ bar), but I like the extra depth I get when letting the DBs go past my legs.

I ditched the DBs for side laterals. I may have explained it before, but I don’t like the feel from the type of DBs my gym as (the larger round plates). It allows too much shoulder rotation. When I use the pre-weighted EZ bar, the stability is much greater, which keeps all the tension on the side delts (similar to a tight-rope walker using a long pole for balance). Yeah, I look funny, but I could def. tell a BIG difference in feel. The only problem being that the center of the EZ bar isn’t knurled - it’s slick… so you have to really wipe the hands off good. But, that is no problem when only using 30lbs. Cable sides were great, as usual. I love the different ROM (tension primarily on the bottom half of the arc, as opposed to the top half when using DBs).

DB reverse flies were the usual… grueling. I might add that my rear delts are perking up nicely. I like the increased mass when checkin’ out the back double-bi pose. They are pretty close to symmetrical now (wrt the front/side delt).

Shrugs… ugh. I thought I was going to puke. 275 felt MUCH heavier than 225. I still got solid contractions, so no sacrifice in ROM was made… but I def. dropped in reps (which is good).

----------------------------------------

Bad news (well, bad for SFW)… we started our drilling program (crude oil) for the year last week. This means random calls out to the drilling rig and unknown timeframes (gotta have the pros out there when going through certain depths – possible payzones). For some fucked up reason, the calls can’t come in the middle of the day, or even evening… they seem to ALWAYS come right in the middle of the night (midnight – 3am; the rig runs 24/7), and you can bet on being out at the rig for 3-4 hours at a time. This fucks up my lifting situation pretty bad. So, depending on how the calls are looking next week (which will be our primary week), I may take that week off. I think my body could use it, plus I would be stressing myself out if I was missing planned gym time. I’m going to play it by ear. If the calls come in the middle of the night, I may try to sleep some during the day, then hit the gym later in the evening. I’ll have to play it by ear.

Posted by: JW32Hoops Mar 22 2007, 11:37 AM

Dude, great progress. You're really putting in some great work. Keep it up man.

Posted by: ShakesAllDay Mar 22 2007, 12:00 PM

QUOTE (JW32Hoops @ Mar 22 2007, 11:37 AM)

Dude, great progress. You're really putting in some great work. Keep it up man.

Thanks! Progress is slowing down (damn near halted on some stuff). Not sure if it's the decreased calories, more-than-usual alchohol consumption, or what, but it sucks.

If/when I take a break, I'm going to come back w/ a full-body 3x per week routine for 3 weeks, then onto an upper/lower split for 3 weeks. I think.

btw, thanks for stopping in (and posting).

Posted by: sswole Mar 30 2007, 09:51 PM

Yeah this is lookin good man, sounds like your puttin in a lot of hard work and by the sounds of it, its paying off. Good luck rest of the way.