Ek2's Workout Log for Summer Cutting!

[Ek2]

Alright so today I've decided to start keeping a log- basically to help track my progress and have a place to record my personal feats or accomplishments, along with some progress photos.

My Diet:

Supplementation:

-Glucosamine Sulfate (500mg)
-Calcium Magnesium (333mg/167mg)
-B100 complex (1 caplet)
-Vitamin E (256mg AT capsule)
-Omega-3 (1000mg- EPA300mg, DHA200mg)
-Vitamin D (25mcg)
-Multivitamin

Meal 1: Single packet of plain whole grain oatmeal, 4 scrambled eggs- made with skim milk (whole).

Snack: Fibre1 Bar

Pre Workout: SuperPump250

During Workout: SizeOn

Post Workout: Protein Shake

Meal 2: can of tuna+ 1 cup mixed veggies (sometimes have tuna on 100% whole wheat)

Meal 3: Whole grain rice, 2 chicken breast, 1 cup vegetables

Meal 4: 3 scrambled eggs -made with skim milk

total cals: ~2020-2200
total protein: ~155g

*My mom is a district manager for a chain of pharmacies and gets the vitamin supplements very cheap, so they don't cost me a thing.

My Stats:

6'1
~185 lbs
~15-16% bf

I am currently cutting, but I suffered a shoulder separation early February. This left my rotator cuff injured as well, and though I've gotten back into a decent shoulder routine, I am still unable to train my chest in any decent way (I can do max 8 pushups before sharp pains). Anyways, here is my split.

Day 1: Light Cardio/Arms/Back
Day 2: H.I.I.T/Abs
Day 3: Cardio/Shoulders
Day 4: Cardio/Triceps
Day 5: H.I.I.T/Abs
Day 6: Light cardio/Legs/Lower Back
Day 7: off

Exercise Breakdowns

Light Cardio- consists of: 20 minutes steady state/slow jog-run intervals
Cardio- consists of: 30-40 minutes of steady state/slow jog-run intervals (more intensity)
H.I.I.T- consits of: 25 minutes 1 minute sprinting:1.5 minute very light jog.

I am pyramid training with my lifts/exercises

Arms/Back-->

Seated High Row: 70x10, 90x8, 115x6, 90x8, 70x10
Incline Row: 45x10, 70x8, 80x6, 70x8, 45x10
Widegrip Lat Pulldown: 80x8, 100x6, 80x6
Dumbbell Preacher Curl (each arm): 45x12, 50x10, 55x8, 60x6, 50x8
Easy Bar standing Curl: 50x10, 60x8, 70x6, 60x6
Hammer Curl: 25x10, 25x10, 25x10, 25x10, 25x10

Abs-->

V-Sit Russian Twists: 10lb medicine ball--> Reps: 40, 50, 50, 40
Hanging Leg Raises: 3 sets of 8
Incline Situps holding 45lb plate: 3 sets of 10
Incline Oblique twists holding 45 lb, 3 sets of 15
Weighted Planks with 45lb plate: 30 secs, 45 secs, 60 secs, 30 secs

Shoulders-->

Arnie press: 40x10, 45x8, 50x6, 40x8, 35x8
Dumbbell Delt Raise (targeting lat+delt): 25x10, 30x8, 35x6, 30x8, 25x8
Side Raises: 20x10, 25x8, 20x10
Dumbbell Shrugs: 70x10, 80x8, 90x8, 100x6, 80x8
Smith Machine Shrugs: 135x10, 155x8, 185x6, 155x8
Military Press Machine: Continuous until failure at 20lbs (go to failure, reduce weight, continue)

Triceps

Skullcrushers: 60x10, 70x8, 80x6, 60x8
Tricep Extensions (seated-behind head- 2 hands): 50x10, 60x8, 65x6, 55x8
Standing Tricep Extensions (with locked elblows using rope): 60x10, 70x8, 70x8, 60x10
Tricep kickback: 20x8, 25x8, 30x6, 20x8
Tricep Extension Machine: burnout, continuous until failure at 20lbs) (go to failure, reduce weight, continue)

Legs/Lower back

Deadlifts: 185x10, 225x 8, 275x6, 225x 6
Squats: 155x10, 185x8, 225x 6, 185x8, 135x10
Leg Press: 230x12, 270x10, 360x8, 270x8
Leg Curl: 45x10, 55x 8, 70x6 (very tired at this point so pretty low weight)
Seated Calf Raise: 45x12, 70x 10, 90x8, 70x6



** EACH EXERCISE IS DONE WITH FREE WEIGHTS OR A FREE WEIGHT PIECE OF EQUIPMENT **


I've been on this routine for about a week now and it is a variation of what I had before, but more intense. Sometimes I am able to do more weight/sets and sometimes less, but this is the norm. I am also increasing weight as I get stronger, and will try to update this exercise list, however I doubt to gain much in my lifts during this cut.

Supplements

Animal Cuts
Gaspari SuperPump250
Gaspari SizeOn
Dymatize Elite Whey

Current Photos

http://img11.imageshack.us/img11/5224/progressapril27th003.jpg

http://img374.imageshack.us/img374/7112/progressapril26th001m.jpg


Thank you to all those who read this thread.

[Ek2]

Update

Alright so I've been on track so far, I'm pretty confident that my body hates losing fat, but I'm forcing it either way.

I tried a chest workout yesterday, did a few sets of dumbbell press (with 40lbs :/) and a few other light exercises like cable flies. It hurt my shoulder a lot but my chest is feeling it today since it hasn't been trained in so long. I'm looking into a doctor's visit for the shoulder/rotator cuff, because I was told I should be lifting close to full strength all body parts by this time.

[Ek2]

Update

Had a great shoulder day today. I'm finding myself juggling around my workouts too much since I've been going out pretty randomly (all my friends are finishing school, etc, so we're partying).

Shoulder day consisted of Shoulder press, lateral raises, delt/trap dumbbell raises, dumbbell and barbell shrugs. All at my normal weights as listed above. Felt pretty good, but unfortunately I'll be going out again tonight. Oh well, no rest for the champs!

I'm skipping cardio and tri's tomorrow so I can get my H.I.I.T and abs in, then leg day for sunday. This is because my gym is closed for Victoria's day on Monday, so I might as well have my rest day on the day the gym's closed so I'm not missing a workout.

[Ek2]

Update

I missed yesterday since I was extremely hungover (buddy threw a party Saturday night). Anyways, I did my leg workout today. Skipped the deadlifts and went heavier with the squats instead. Feels good man.

Will probably end up supplementing deadlifts into one of my workouts this week. Either way I'll be doing them at some point.

[Ek2]

Update

I didn't feel like taking today off, so I went in and hit the shoulders. I usually get my workout in mid-afternoon after having only breakfast, but I had to borrow my mom's car today since mine is currently incapacitated :P (and thus had to wait for her to get off work).

I'm not sure if it was the excess of calories or what, but I was able to lift a LOT more today. I'm talking a significant increase in my shoulder press and endurance. Since my injury I've been lifting 50lbs, 55lbs, 60lbs, 55lbs, 50lbs on my shoulder press and having it feel sore (when I don't do arnies). Today I hit 50lbs for 10 reps with complete ease, so I jumped to 60's. I pumped out 10 of those with ease as well, jumped to 70's, did 8 of those with ease, and then hit the 75's for 6 reps. Feels good man. Did the rest of my workout with normal weights but I was feeling great. I've got the usual slight pain/irritation my shoulder usually has post upper body workout, but I'm really happy I was able to lift heavier today.

[Ek2]

Alright it's been some time since I've updated this, so I'll do so now.

Yesterday was my first chest workout in a while. It was very difficult and somewhat painful, but I've got chest DOMS today so it worked. I find incline bench MUCH easier on my shoulder than flat (don't know why). Anyways, the workout looked like this:

flat bench
115x5, 135x5, 135x5

incline bench
135x10, 145x10, 155x8, 165x8,135x8

cable flies
40x8, 50x8, 60x8, 50x8

stationary chest press machine
75x30, 90x25, 105x20, 120x15



My shoulder is feeling a bit sore today but much better than post workout yesterday. I've been taking glucosamine chonodriton, calcium and magnesium supplements and they seem to be helping.

Today is arm day since I've juggled my workout around a bit. I'll be taking my measurements hopefully sometime this week/this weekend and will post updates here when I do so. I'll mostly be looking at bodyfat%, weight, height, arm measurements, waist measurements, and thigh measurements.

[Ek2]

updated back dbl bi pic


http://img32.imageshack.us/img32/7337/june10th0082383481.jpg

[Ek2]

Here's a compilation of my progress over the 8-9 month period I've been lifting. Didn't start an actual routine until about the time of the first picture.

http://bodyspace.bodybuilding.com//img/user_images/growable/2009/06/11/16938812/progresspic/1todAPgDOhNORIulKUE5j9CTHcL507.jpeg

[Ek2]

Started my new job on Saturday and spent 12 hours Friday fixing up my car (in order to get there..) so I missed the gym up until yesterday. I did a leg day, but was tired since I worked 11 hours. Still got most of my routine in, skipped leg curls and a few reps of other stuff.

Today I did a back/bi day and it went fantastic since I've been off today and don't have to work tomorrow either.

I'm proud of my progress thus far and I'm going to continue lifting heavy and keeping my cals down. I can see my obliques a bit more and my abs are starting to pop at the top so it's only time before I can see all of em. I'll update pics as things change.