Track to a great physique by April

[GettinJacked99]

Weighed in at 215 lbs this morning and think at 190-195 i will have the desired physique im looking for.

My routine will be

Monday- Chest, Tris, Abs, Cardio
Tuesday-Back, Bis, Calves, Cardio
Wednesday-Shoulder, Traps, Abs, Cardio
Thursday-Legs, Calves, Cardio
Friday-Arms, Calves, Cardio
Saturday-Abs, Cardio
Sunday-Cardio

Throughout this cut i will be takeing Animal pak, Creatine Mono, and Whey.

[GettinJacked99]

Last workout before I start my journey.

Saturday 1/3/09
Legs
3 warmup sets of leg extensions
Squats
45x12
135x8
225x8
275x5
275x4
225x10

SLDL
135x10
185x10
225x10
275x5

Leg Press
8 platesx12
10 platesx8
10 platesx8
10 plates by 6 drop set to
8 platesx12

Leg Extension Working Sets
2 platesx15
3 platesx10
3 plates and a 25x10 drop set to
3 platesx4
2 platesx10

Leg Curls
50x10
100x10
120x8

Seated Calf Raises
2 platesx25
2 plates and a 25x20
2 plates and a 25x20
2 platesx30

[GettinJacked99]

This morning weighed in at 217 2 heavier then yesterday although i did have an egg sandwich before i weighed in this morning.

No workout today but may do some cardio.

[Lwoodfootball]

what's your diet look like?

[GettinJacked99]

Monday January 5

Chest and Tris and Abs

Bench Press-45x15
135x10
185x5
225x2
205x4
205x4
185x7
135x12

Incline Db Press
50x12
60x10
65x8
50x12

Cable Crossovers
60x15
70x12
80x10
80x10
70x15
60x25

Decline Press
135x10
135x10
135x10

Skull Crushers supersetted with Close Grip Press
85x10, 85x10
85x8, 85x10
85x8 85x10

Rope Pushdowns
100x8
80x10
80x10
80x10

Db OH Extension
70x10
70x10
70x8

2 Ab excercises

[GettinJacked99]

Tuesday January 6
Back
Warmup 3 sets of lat pulldowns and light BB Rows

Deadlift
135x10
225x10
315x5
385x3
385x2
365x4
225x10

BB Rows (Underhand)
135x12
155x10
175x8
155x10
135x12

Lat Pulldowns (Wide)
80x12
100x10
120x8
100x8
80x12
80x12

Db Rows
65x10
75x9
75x10
75x10

Cardio
half a mile on treadmill

Hiit on the bike for 10 mins

1 min warm up
30 sec heavy
1 min light
30 sec heavy
1 min light
30 sec heavy
1 min light
30 sec heavy
1 min light
30 sec heavy
2 min cool down

[LeantoMean]

Thats alot of volume lol, good luck with your cut, keep us posted =[).

[GettinJacked99]

what do you meen when you say volume?

[Lwoodfootball]

Volume as in measure. But in this case he mean't a long workout.

[GettinJacked99]

Volume as in measure. But in this case he mean't a long workout.

Ohh ok

[GettinJacked99]

Wednesday January 7
Shoulders and Biceps

Warmup 1 set of lateral raises and 1 set of front raises

Dumbell Overhead Press
30x12
40x10
50x10
60x10
60x8
50x12

Lateral Raises
25x10
15x10
15x10
10x10

Upright Rows
45x12
65x10
45x12
45x10
45x10

**Very weak in shoulders, coming back from a dislocated shoulder**

Barbell Curls
45x12
85x10
85x10
65x10
65x8 Drop Set
45x10

Hammer Curls
30x10
35x10
35x10
40x8

3 different ab excercises

10 mins of Hiit on the bike
30 hard 1:00 light

[GettinJacked99]

Thats alot of volume lol, good luck with your cut, keep us posted =[).

It really is a lot, maybe to much because i also do burn out sets throughout my workout that i dont include.

[GettinJacked99]

Thursday January 8

Weighed in this morning at 219 after my protein shake

Have gained around 3-4 lbs since i started. Think i need to cut out some calories.

[GettinJacked99]

Thursday January 8

Legs
Warmup-Leg extensions
45x15
90x10
90x10

Squats
Barx15
135x10
225x8
275x8
275x6
225x15
135x20

Leg Press
6 platesx10
8 platesx15
10 platesx10
10 platesx10
8 platesx20

Stiff Leg Deadlift
135x12
185x10
225x10

Calf Machine
5-6 sets to failure

Cut down and didnt do working sets of Leg extensions or Leg Curls because i feel im overtraining a little bit.

[GettinJacked99]

Thought i would include what i ate today because im need a better diet and if anyone has any suggestions please share.

Wake up
Protein Shake
Bannana

Lunch
Chicken Sandwich
Fries

Home from School
4 Sloppy Joes
2 big stems of broccoli
6 chips ahoy cookies (I couldnt resist lol)

Just got home from the gym
Protein Shake

Finished off the night with a Bowl of Tortolini soup

Not done eating for the night will edit it in a lil while.

[GettinJacked99]

Saturday, January 10

Weighed in at 216 this morning, pretty happy about that.

[GettinJacked99]

Saturday January 10

Shoulders and Biceps
Warmup- 2 sets of Lateral Flyes

Db Shoulder Press
30x12(Warmup)
40x10
50x8
40x10

Lateral Raises
10lbsx10
20lbsx10
20lbsx10

Upright Rows
45x10
95x5(Wanted to test my shoulder out with heavy weight because im still working on my dislocated shoulder which happened 4 months ago) Ended up hurting so i had to drop the weight.
65x10
65x10
65x10

Barbell Curls
65x8
85x7
65x10
65x12

Preacher Curls
65x8
65x11
65x9

Hammer Curls
35x7
30x12
30x12

Ab Machine
90x25
110x20
130x8 dropset to 110x10
110x22

Cardio
10 mins of jogging

Wasnt a great workout, woke up not feeling good today.

[GettinJacked99]

Great ****ing workout today.
Monday January,12
Chest, Tris, and threw in some Squats.

Bench Press
45x15
135x10
185x3
225x3
205x5
205x7
155x11

Db Incline Press
50x10
65x6
50x12

Squats
135x10
225x8
245x7 (had to stop because my shoulder cramped up and i have bad history with that shoulder)

Cable Crossovers
50x20
70x20
80x15

Skullcrushers supersetted with CGP
75x7,10
75x10,10

Rope Pushdowns
80x10
90x10
90x10

Treadmill for 5 mins get warm

Did about 8 sets of various excercises for abs

Cardio
Hiit
1 min warmup
30 sec high, 1 min low for 8 mins
2 min cool down

Great workout includeing a new Pr of 205x7. Only bad part was the spasm i had in my shoulder bc i dislocated it 4 months ago. Hopefully it will feel good tomorow.

[GettinJacked99]

What i ate today
Apon Rising
-Granola Bar (Had to rush to school couldnt eat alot)

Lunch
-Chicken Sandwhich and Fries

Home from school 2:30
PBJ Sandwich
Tangerine

5:00
Microwavable Pizza

6:00
Protein Shake

Post Workout
Protein Shake
Apple

[GettinJacked99]

Tuesday January 13
Back and Bis
Deadlift
135x10
225x8
315x3
405x3
385x4
365x3

Barbell Row
155x10
155x10
155x10
155x10

Lat Pulldowns
100x10
110x8
90x12
80x12

Barbell Curls
85x10
95x6
95x7
65x15
65x12

Hammer Curls
35x6
30x10
30x15

Machine Preacher Curls
45x20 (Drop Set) to
65x6
65x15
55x15

10 sets of Abs (3 differnt excercises, didnt rest in between and burnt them out)

Cardio
10 mins of light jogging


Great workout and also had a new PR of 405x3 on Deadlift.

[WK21]

Looks awesome man, especially if ur squats are ATG.

only suggestion I have is to make everything a little bit easier to read..bold the titles **** like that..

good job so far!

[GettinJacked99]

Looks awesome man, especially if ur squats are ATG.

only suggestion I have is to make everything a little bit easier to read..bold the titles **** like that..

good job so far!



Thanks and my squats are close to ATG but not all the way deff below parallel.

[GettinJacked99]

Wednesday January 15
No Workout Today just gonna post my diet.

Upon rising
Bannana
handful of peanuts
granola bar

Lunch
Baked rotini with meatballs and a roll

2:45
3 sloppy joes
potatoe

6:00
PB and J Sandwich on wholewheat

7:00
Bowl of Cantelope

[GettinJacked99]

Thursday January 15

Legs
Leg Extensions ti warm up my knees
45x15
90x12
90x12

Squats
45x10
135x8
225x8
275x8
295x5
225x10

Leg Press
8 Platesx10
10 platesx10
12 platesx8
8 platesx15 dropsetted to 6 platesx10

Leg Extensions
90x15
115x10

SLDL
185x10
135x10
235x8

Calf Raises
90x20
90x27
90x24

Cardio
10 mins on Elliptical
6 min jog on treadmill

[GettinJacked99]

Gonna work out chest in a hour an going to be doing very high reps. Havent done this in a while should shock the **** out of my chest.

[GettinJacked99]

Friday, January 16
Chest
Bench Press
45x15
135x10
135x10
185x10
205x4
185x5
155x8

Incline Bench Press
135x10
155x6
135x6
155x4 drop set to 135x3
(First time doing Incline in awhile was pretty happy with it.)

Incline Dumbell Press
50x10
65x6
65x4
50x7

Iso Chest Press
90x10
90x8
90x7

Cable Crossovers
60 x 20
80x20
90x10 Droppsetted to 70x10

Decline Bench Press
135x10
135x10
135x9
135x9
Barbell Wrist Curls
65x26
65x24
65x22
65x20

Great Workout

[GettinJacked99]

Saturday, January 17

Dont usually workout on Saturdays but couldnt help myself. Just did a few things.

Deadlift
135x10
135x10
225x10
315x10
315x8

Barbell Shrugs
135x10
225x10
225x10
135x15

6 sets of abs

hiit on the bike for 9 mins
8 mins light jog on treadmill
6 mins on eliptical

Just got some stuff done not bad and wanted to try cardio on an empty stomach.

[GettinJacked99]

Monday, January 19
45x15
135x10
135x7
185x5
205x6
205x6
185x8

Lifts werent as high as i would like i think because i did chest on Friday for the first time. Might have to change that.

Incline Barbell Press
135x8
135x8
135x8
105x12 dropset to 95x3 (Was so shot from this)

Cable Crossovers
70x20
80x15
80x15
80x18

Close Grip Bench PRess
135x10
155x6
135x10
Skullcrushers supersetted with CGP
65x10 : 65x10
85x8 : 85x6

Rope Pushdowns
100x10
90x10
90x10

Not bad but am probably gonna make Friday an arm day instead of a chest day, need more rest.

[GettinJacked99]

Tuesday, January 20
Back and Bis
Warmup Lat Pulldowns(3 sets)

Deadlift
135x10
225x6
315x3
385x5
405x3
405x3
315x7

Lat Pulldowns
100x10
120x8
100x7
90x10 dropset to 70x6

Db Rows
70x12
90x10
90x10

Assisted Chin ups (was so tough after everything i did b4)
100lb resistx6
120lb resistx7

Closegrip palms facing
80lb resistx7
80lb resistx5

DB Curls
40x10
35x10
35x10

Preacher Curl Machine
65x12
80x10
Did a 3 set dropset but didnt record the weight and reps, it was to intense.

4 sets of abs

Cardio
15 mins on eliptical

Great pump in my back and hope to get 405 for 5 on deadlift next week.

[GettinJacked99]

Weighed in at 220 this morning. Doesnt look like my cut is working out lol. I feel like i look better in the mirror so i dont mind much.

[GettinJacked99]

Wednesday, January 21

Workout started terrible first i forget my waterbottle and creatine. Then i walk halfway into the gym and the guy upfront calls me over tells me to leave bc im behind on my payments 2 months. I never got a notice that this happened or nething, had to go home and get 100 dollars. Even through these distractions i had a good workout.

Shoulders and Traps
Standing Military Press
45x12
65x10
95x6
95x10
115x3
95x8

Upright Row
45x10
65x10
95x8
95x6
85x9

Lateral Raise
25x10
25x10
20x10

Front Raises
20x10
25x8
25x8
20x8

Face Pulls
40x10
60x10
50x12

Db Shrugs
50x12
70x15
90x11
Dropset with 100s, 90s, 70s, 60s, 50s dont remember the reps i did for each.

Bent over Flyes
20x10
25x10
20x12
10x12
15x20

Reverse Wrist Curls
65x20
65x20

Wrist Curls
65x10
65x15
65x12

Eliptical
16 mins

[GettinJacked99]

Thursday, January 22
Legs
Warmup 3 sets of leg extensions

Squats
45x12
135x10
225x8
275x7
315x4 (So pumped after this. Havent even put 315 on the bar since summer.)
265x10

Leg Press
8 platesx10
10 platesx10
12 platesx8
12 platesx8

Squat Press
10 platesx10
14 platesx8
14 platesx8
14 platesx8

Leg Curls
90x10
110x10
110x10
90x10

4 sets of calves

Cardio
17 mins on eliptical

[GettinJacked99]

Friday, January 23
Arms
Got an arm workout from an Animal book i had it was all supersets and it was intense.

Tricep Pushdowns supersetted with Standing EZ Bar Curls
Pushdowns
60x15
80x12
100x10
130x10
150x8 Drop set to 140x8

Curls
35x15
55x12
65x10
75x10
95x8 Drop set to 65x8

Close Grip BP Supersetted with Preacher Curl Machine
Close Grip Press
135x10
155x10
175x8 Double drop set to 155x8 to 135x8

Preacher Curl Machine
80x12
100x12
75x8 Double Drop set to 60x8 to 35x8
(On the double drop set someone took the machine so i had to use a slightly differnt one thats why the weight numbers are wierd.)

Tricep Dip Machine Supersetted with seated DB Curls
Dip Machine
90x12
120x12
165x12 dropset to 180x8 (Was able to do more so instead of dropping i increased)

Seated DB Curls
30x10
35x10
35x10

Was a crazy workout and i was ridiculously pumped afterwards.

[GettinJacked99]

Was a very low volume day for me compared to usual.
Monday, January 26
Chest and Tris
Bench Press
135x10
135x10
135x10
185x5
225x3
225x3
205x7
185x10

Decline Db PRess
50x12
60x12
65x15

Cable Crossovers
70x20
80x16
80x16

Close Grip Machine Press
150x10
160x9
160x9

2 sets of rope pushdowns

Then took a yoga class at my gym lol. Was convinced by friends to do it and it turned out to be good and help out my flexibility. It is tougher then it looks let me tell you.

Cardio
10 mins of hiit on bike
10 mins of light cardio on eliptical

[GettinJacked99]

Tuesday January 27
Back and Bis
Deadlift
135x8
225x5
365x5
405x3
425x2
385x3

Barbell Rows
155x10
155x8
165x8
185x6

Assisted Pullups
80x8
80x6
150x8

Lat Pulldowns
100x8
90x10
80x12

Ez Bar Curls
65x10
85x8
65x10
65x10

Hammer Curls
30x10
35x10
35x10

[neverfinished]

Throughout this cut i will be takeing Animal pak, Creatine Mono, and Whey.

ur takin creatine to cut? bad idea

[GettinJacked99]

ur takin creatine to cut? bad idea

lol shows how much you know. I would lose a **** load of muscle if i wasnt takeing creatine.

[wecndo]

diet looks almost akin to a bad bulking diet. I would change things around there, and I think you would begin to see some bigger changes. Your lifts are pretty good though, so at least there you're set.

though if it does work for you, then its all good

[GettinJacked99]

Wednesday January 28
Earlier this morning i hit the punching bag and did some jumpropeing for cardio. Pretty nice for a change.

Tonight I did Shoulders and Traps
Standing Overhead Press
95x10
115x5
115x5
115x5
95x10

Lateral Flyes
15x10
20x10
25x8
20x10

Upright Rows
45x10
95x7
65x12
65x12

Face Pulls
40x10
70x8
60x10

Front Raises
15x10
25x12
25x8
20x10

Barbell Shrugs
135x15
185x15
225x10
225x10
185x10
185x10

Pretty nice workout

[GettinJacked99]

diet looks almost akin to a bad bulking diet. I would change things around there, and I think you would begin to see some bigger changes. Your lifts are pretty good though, so at least there you're set.

though if it does work for you, then its all good

Your right on the diet ive changed it since then so its looking alright now
Today i had
Morning
Scrambled eggs with 2 slices of wholewheat toast
banana

Lunch
Peanutbutter on wholewheat

4:00
2 bowls of chili

Post workout
protein shake and an orange

[GettinJacked99]

Thursday January 29
Legs
Leg extensions 3 warmup sets

Squats
135x10
225x6
265x5
315x5
315x4
225x12

Leg Press
8 platesx10
12 platesx10
14 platesx5
12 platesx8 drop set to 8 platesx12

Single Leg Curls
90x15
110x12
90x12
leg Extension
90x15
90x16

Rotary calf machine
210x35
250x25
250x22

Eliptical
15 mins very fast paced

Next week i will hopefully have vids of my lifts.

[GettinJacked99]

Friday, January 30
Arms

Pushdowns supersetted with Ez-Bar Curls
80x15 : 35x15
100x12 : 65x12
120x10 : 75x10
140x10 : 75x10
150x8 Dropset to 140x8 : 85x8 dropset to 65x8

Close Grip Bench Press Supersetted with Preacher Curl Machine
145x10 : 90x12
155x10 : 90x12
165x8 drop to 135x8 drop to 115x8 : 90x8 drop to 70x8 drop to 50x8

Dip Machine supersetted with Seated Dumbell Curls
150x12 : 30x10
180x12 : 35x10
210x12 : 30x10

4 sets of forearm excercises

Arms were so pumped only got about 3 hrs of sleep the night b4 this, oh well, gonna sleep like a baby tonight.

[tkc0mand3r]

negs for drunk driving last night? i dont really remember if you did lol

[GettinJacked99]

obv didnt

[neverfinished]

lol shows how much you know. I would lose a **** load of muscle if i wasnt takeing creatine.

3 personal trainers have advised against creatine for cutting weight i mean id love to get back on creatine but 3 personal trainers :/ i figure they know their **** lol.So ima just wait till i hit 200 pounds so i can start bulkin up :D

p.s 23 pounds to go :(

[GettinJacked99]

Sorry to be so late on my posts but i have been very sick and missed all my workouts this week.

On Saturday and Sunday I did a small boxing workout i put together with some agilities, cardio and HIT to get in shape.

The Workout went like this
Stretching and Jumprope for 10 minutes

Plyos
Slalom Jump 3x50 (Per Leg)
Star Jump 3x10
(Got these from the VJB just wanted to do a couple not looking to do the whole program)

Boxing
25-Jabs , Rights, Left Hooks, Right Hooks, Left Uppercuts, Right Uppercuts

Combo Work about 8 sets of each 4 on the punching bag and 4 looking at the mirror. (Trying to perfect my punches and make sure i have good form.)
Combos I Did-
Left Uppercut, Right Cross, Left Hook.
Jab, Right, Jab.
Right, Left Hook, Right.
Jab, Jab, Right
Jab, Jab, Jab

Then some cardio on the bag doing:
5x2:00 round with 1:30 rest in between.
(This was really tough)

Some small HIIT i did was
burpees for 30 secs then shadow boxing for 30 secs for three minutes with no rest.

I then finished with a small HIT circuit.
Shoulder Press for 30 secs
Deadlift for 30 secs
Jumprope for 30 secs
*Then repeat that one more time*

The workout was great and I did that on Saturday and Sunday.

[GettinJacked99]

I havent worked out this week and am takeing the rest of the week off.

Got sick on Monday and am not starting up again until Monday.

[GettinJacked99]

Finally back to my schedule after being sick last week. Tried to mess around with legs on Fri and arms on Sat but i didnt give it my all. Came in today with a great chest/tris workout.

Monday, February 9
Lost alot of weight from being sick, weighed in at 212 this morning. Surprisingly didnt go down in my lifts which is great.

Bench Press
45x20
135x10
185x12
225x2
205x6
185x9

Incline BB Press
135x8
135x10
155x4 drop set to 135x3

Cable Crossovers
70x20
80x13
80x12

Overhead Dumbell Extension
70x10
70x10
70x10

Dips (First time doing these since September was told not to by doc but tried anyway.)
Bodyweightx8
Bodyweightx8
Bodyweightx6

Did a rotation of 3 excercises and didnt record the sets or reps
(Machine CGP,Overhead Cable Extension, and Pushdowns)
About two sets for each.

Ended with 4 sets of abs and 20 mins on the eliptical.

Was great to get back the gym.

[GettinJacked99]

Tuesday, February 10

Hell of a tough workout but it felt great at the same time.

Back and Bis
Warmup 1 set of lat pulldowns and 2 sets of pullups

Deadlifts
135x10
225x6
315x3
405x2
385x3
315x8

Pullups (Overhand Grip)
Bodyweightx4
bodyweightx4
bodyweightx3
Assisted Pullups (Wider Grip)
80 lbsx5
100 lbsx5

Db Rows
75x10
65x12
60x12

Lat Pulldowns
100x10
100x9

Barbell Curls
65x10
85x12 (Last two reps were cheat curls)
95x6 Drop Set to 65x8

Preacher Curl Freeweight Machine
55x12
70x10
80x8 Dropset to 55x7

Cardio
15 mins on the Eliptical

Dropped about 10 lbs this month deffinately some muscle but my lifts have not gone down much so im pretty happy with it. Hope to drop about 5-10 more lbs by April. This morning weighed in at 212.

[Deadly_Punk]

try doin sets of 10-15 and less of 3-8, also try eating less...u wanna cut ur cals down....and keep up the cardio...doin good with that. any cardio consistently over 30 mins cuts fat :)

[GettinJacked99]

Thursday, February 12
Legs

Squats
45x10
135x8
225x8
275x5
225x10
225x10

Leg Press
8 platesx12
10 platesx9
10 platesx10
12 platesx6 Dropset to 8 platesx7

Leg Curl Machine
70x12
90x12
90x12
90x12

Leg Extension
100x12
135x12
135x12

Seated Calf Raises
70x15
115x15
115x15
115x15

Refueled after my workout then hit the track for 2 and a quarter miles.

[GettinJacked99]

Friday, February 13
Shoulders and Traps

Seated Db Press
30x12
40x10
60x6
50x10
50x9

Barbell Shrugs
135x15
225x11
225x10
185x13

Lateral Raises
20x12
25x10
20x12
20x11

Db Shrugs
60x12
70x10
70x9

*Not the best workout just hate doing shoulders.

[GettinJacked99]

Saturday, February 14
Just started out the morning with some cardio.

Went to my highschools track and ran two miles right after i woke up.

I heard it is the best time to do cardio, anyone know anything about that?

Might do arms later.

[GettinJacked99]

Sunday, February 15
Cardio and Boxing

Pullups(Overhand Grip)
Bwx4
Bwx3
V-Bar Pullup
Bwx5
Bwx5

Crunch 2x15
Reverse Crunch 2x15
Hanging Knee Raise 2x15
Side Crunch 2x10
Crunch 1x20

Pullups (Underhand Grip
Bw+25lbsx3
Bwx6
Bw+25lbsx3

5x2min rounds on the punching bag (1:30 rest in between)

30 mins of moderate jogging around the neighborhood, then played a couple games of handball.

[ASU_sophomore3]

Sunday, February 15
Cardio and Boxing

Pullups(Overhand Grip)
Bwx4
Bwx3
V-Bar Pullup
Bwx5
Bwx5

Crunch 2x15
Reverse Crunch 2x15
Hanging Knee Raise 2x15
Side Crunch 2x10
Crunch 1x20

Pullups (Underhand Grip
Bw+25lbsx3
Bwx6
Bw+25lbsx3

5x2min rounds on the punching bag (1:30 rest in between)

30 mins of moderate jogging around the neighborhood, then played a couple games of handball.

doing good man, keep it up. good luck with your cut.

[GettinJacked99]

doing good man, keep it up. good luck with your cut.

Thanks man

[GettinJacked99]

Monday, February 16

Chest and Tris
Flat Db Bench Press
45x15
60x10
75x10
85x6
75x7
60x8

Incline Db Press
45x10
50x10
50x10

Decline BB Press (Had no spotter so went light)
135x9
135x9
135x9

Cable Crossovers
60x15
70x15
70x20

Dips
Bwx7
Bwx8
Bwx8

Rope Pushdowns
90x12
100x8 Drop to 80x5 Drop to 50x8

V Bar Pushdowns
140x4
100x10
100x10

One Arm Reverse Pulldown
20x10
50x4
30x10

Cardio
14 mins on Treadmill (1.30 miles)
6 mins on Eliptical
*Wanted to get 20 mins of cardio but got bored of the treadmill so switched it up*

Chest shoulders and arms were so pumped after this.

[GettinJacked99]

Tuesday, February 17
Back and Traps

Pullups (Overhand)
Bwx6
Bwx5
Bwx5
Bwx4

Barbell Rows
95x10
135x10
155x10
155x10
135x10

Seated Cable Rows
80x12
100x10
100x10

V-Grip Pulldown
100x12
120x6
100x9

T-Bar Rows
45x10
90x8
70x10

Dumbell Shrugs
75x15
75x12
75x12
75x15

Close Grip Pullups
Bwx4

Lat Pulldowns
90x12
90x11
80x12

Hanging Knee Raises
1x21
1x25
1x25

Ab Crunch Machine
120x15
120x15

*First time in about a year i didnt do deadlifts on Back day and i was able to target the upperback and lats alot better this way.

[GettinJacked99]

Wednesday, February 18
Shoulders and Bis

Standing Military Press
45x15
95x10
135x1 couldnt do nemore so put on 105 and got 3
95x9
95x9

Barbell Shrugs
135x15
225x15
275x6 (Couldnt get a grip)
225x15

Db Lateral Raises
15x12
25x10
25x12
25x10 Dropset to 15x10

Front Raises
20x10
25x10
25x10

Barbell Curls
45x12
65x10
85x9
85x10
85x10 dropset to 65x8 drop to 45x10

Free weight preacher curl machine
45x10
70x10
80x10 dropset to 45x10

Hammer Curls
35x10
35x10

Cardio
1.62 miles in 15 minutes

Weighed in at 214 with shoes and everything on, the weight is finally coming off. Dropped 16 lbs in 2 months with minimal muscle loss.

[GettinJacked99]

Thursday, February 19

Legs
Did legs differntly today, and did deadlifts because i didnt do them on back day.

Leg Extensions
45x10
90x10
90x10

Squats
135x10
225x8
275x5
295x5
225x8 Dropset to 135x10

Deadlifts
135x8
225x5
315x8
SLDL
135x10

Leg Extensions
135x15
135x12
135x13

Cardio
10 mins on eliptical
15 mins on treadmill

*Very different then my normal leg day but decided to switch it up and feel extremely sore, so it probably was a good switch up from the normal.

*My cut is going extremely well, weighed in at 210 this morning, and going to Cancun on Wednesday.

[GettinJacked99]

Friday, February 20
Chest

Incline Dumbell Press
40x12
50x10
60x15 (Was very easy and i was surprised)
70x8
70x8 Drop set to 50x5

Flat Dumbell Press
70x10
70x10
60x10 (Went extremely slow and kept the muscles contracted for a few seconds in between each rep.)

Cable Crossovers
60x25
70x15
80x15

Lateral Dumbell Flyes
15x10
25x10
20x12

*Did about 6-8 sets of abs*

10 minute mile on the treadmill and 7 mins of moderate speed on the eliptical.

[GettinJacked99]

Saturday, February 21

Ran 2 and a half miles and did some biceps and forearms, just cuz i was bored lol.

Today was an off day, cheated a little. Not the end of the world. Comeing back strong tomorrow. Going away and Wednesday and when im back I am going to start a new routine, havent made up my mind on what its going to look like but im still going to be looking to cut fat, so ill be sticking with tons of cardio.

[GettinJacked99]

Monday, February 23
Chest and Tris

Bench Press
135x10
135x8
185x10
225x3
205x5
185x10

Incline BB Press
135x10
155x3 (My incline is so bad lol)
135x8
135x7

Cable Crossovers
60x20
70x15
80x10
70x15

Pushdowns
*Did about 6 sets of triangle and rope pushdowns until my tris were fried.

Dips
BWx12
BWx10
BWx9
BWx7

Decline Sit Ups with a 14 lb medicine ball for 3 sets to failure

No cardio today feeling sick again and wanna get better for Cancun, leaving Wednesday morning baby.

[body_sculpta]

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