Dan's Christmas Cut

[danyuill]

Cutting for Christmas!

I've been bulking for a few weeks now and after a lot of thought I decided to halt bulking and cut. I wasn't happy with how things were going (visually not strength) and I want to feel comfortable in my body before I bulk again.



ALL WEIGHTS WILL BE IN POUNDS
(until mid october the weights are being converted from KG to POUNDS hence the unusual numbers)

Current Stats

Weight: 209lbs
Bodyfat: (been a while since I had a test)
Waist: 34 inch

Goals to be reached by December 31st 2010

Weight: ~200lbs
Bodyfat: 8%
Waist: 32 inch
Deadlift: 4 plates for reps
Squat: 4 plates for reps
Dumbbell Press: 110lb per hand for reps
Barbell Bench Press: 2 plates for reps
Bent Over Row: 3 plates for reps

Diet

2800 Calories
77g of Fat
245g of Carbs
280g of Protein

Day 6 will be a re-feed.

Supplements

MyProtein Impact Whey
USN Creatine Monohydrate
Dymatize Elite Recoup
BSN N.O. - Xplode
SNS Beta Alanine
Sci-MX CLA Lean 1000
Met-RX L-Glutamine
Elcosanoil
Multi-Vitamin and mineral

Pictures

Excuse my face, I hadn't long woken up...

Front Relaxed

http://i56.tinypic.com/2v9oied.png

Front Double Bicep

http://i56.tinypic.com/154vy92.png

Back Double Bicep

http://i56.tinypic.com/2meyeeg.png

Most Muscular

http://i52.tinypic.com/2n00b9z.png

This is the first time I've ever uploaded pics of my body like this, I'm not happy with it but I know I can change it. I'm determined to get this done. I know I'll lose a bit of strength but hopefully I can keep pushing myself as hard as possible and the loss will me minimal.

Routine

Day 1: Chest + Triceps + Calves
Day 2: Back + Biceps + Abs
Day 3: Rest
Day 4: Shoulders + Traps + Calves
Day 5: Legs + Forearms +Abs
Day 6: Rest

HIIT Cardio will be done every session for 20 to 30 minutes. Varying between the exercise bike and the treadmill.

[olibeast]

in.

i think your waist will be smaller than 32" at 8% bf.

[danyuill]

Day 1 - Chest + Triceps + Calves


Routine (in order exercises were done)

CHEST

Dumbbell Press:

Set 1: 12x66
Set 2: 12x77
Set 3: 8x88
Set 4: 7x88

Incline Dumbbell Press:

Set 1: 12x50
Set 2: 12x66
Set 3: 12x72
Set 4: 5x77

Bench Press:

Set 1: 12x88
Set 2: 12x132
Set 3: 12x94
Set 4: 8x110

Cable Incline Fly:

Set 1: 9x39 (per hand)
Set 2: 8x39 (per hand)
Set 3: 10x39 (per hand)
Set 4: 10x39 (per hand)

Cable Decline Fly:

Set 1: 12x28 (per hand)
Set 2: 12x28 (per hand)
Set 3: 10x33 (per hand)
Set 4: 10x33 (per hand)

TRICEPS

Dips

Set 1 (to failure): 5
Set 2 (to failure): 4
Set 3 (to failure): 4
Set 4 (to failure): 4

Machine Press Down:

Set 1: 12x220
Set 2: 10x287
Set 3: 9x287
Set 4: 12x287

French Curl:

Set 1: 12x44
Set 2: 12x50
Set 3: 8x55
Set 4: 9x55

Skull Crusher:

Set 1: 12x39
Set 2: 12x61
Set 3: 12x66
Set 4: 8x72

Dumbbell Kickbacks:

Set 1: 12(per arm)x11
Set 2: 10(per arm)x33
Set 3: 12(per arm)x28
Set 4: 12(per arm)x28

Cable Rope Extension:

Set 1: 12x44
Set 2: 12x55
Set 3: 8x60
Set 4: 8x60

Cable Press Down:

Set 1: 12x66
Set 2: 10x88
Set 3: 8x99
Set 4: 8x99

CALVES

Machine Calf Raise:

Set 1: 12x441
Set 2: 10x463
Set 3: 8x507
Set 4: 8x529

Calf Press

Set 1: 12x353
Set 2: 11x392
Set 3: 12x392
Set 4: 12x392

CARDIO

28 minutes of HIIT on the exercise bike 249 calories burned


Notes

Interesting session. I was really happy to get the Dumbbell Press to 40kg (88lb), wanted it so badly. Actually had tears in my eyes when I couldn't do more than 7 on the last set. Really happy though. Nice to feel my triceps coming along too, stoked on it all. Calf work was amazing! Finally stacking big weights on top of maxin out the fixed weights. Cardio was fun too. Loved it! Training with my best friend tomorrow, routine will be a bit different to normal.

[Sabbra Cadabra]

in. good luck matey! i'll be watching you ;) (no homo)

hey, you look exactly like a mate ive never had! what a coincidence lols!

[danyuill]

Managed to hit my diet perfectly for the first day

http://i54.tinypic.com/10qyqlu.png

let's hope it continues this way

[Fringe!]

in for progress!

[wouldlikemuscle]

Subbed! :)

[WedgeChef]

Oh hai der!

[danyuill]

Day 2: Back + Biceps


Routine (in order that exercises were done):

BACK

Deadlift:

Set 1: 12x132
Set 2: 12x243
Set 3: 9x309
Set 4: 5x314

Barbell Bent Over Row:

Set 1: 12x133
Set 2: 12x176
Set 3: 3x220

T-Bar Row

Set 1: 12x110
Set 2: 12x198
Set 3: 10x243

Alternate Cable Row:

Set 1: 12x88
Set 2: 8x110
Set 3: 9x99

Lat Pull Down:

Set 1: 12x176
Set 2: 10x187
Set 3: 9x198

Machine Low Row:

Set 1: 12x165
Set 2: 10x198
Set 3: 10x220

Machine High Row:

Set 1: 12x149
Set 2: 12x149
Set 3: 12x149

Machine Overhead Pull Down:

Set 1: 12x110
Set 2: 12x165
Set 3: 12x187

TRAPS

Smith Behind Back Shrugs:

Set 1: 8x176
Set 2: 8x220
Set 3: 8x220

Dumbbell Shrugs:

Set 1: 12x84
Set 2: 12x84
Set 3: 12x84

BICEPS

Alternate Dumbbell Curls:

Set 1: 12(per arm)x26
Set 2: 12(per arm)x35
Set 3: 12(per arm)x49

Alternate Hammer Curls:

Set 1: 12(per arm)x22
Set 2: 10(per arm)x35
Set 3: 12(per arm)x44

NOTES:

Today was different. I trained down in Swansea with my mate, but after having gotten messed around by the staff at his gym we decided to go to one in town....this was annoying to say the least. Pre-workout supps already well in our system we finally started to workout. Really happy with deadlifts....wanted 150KG (331 LBS) so bad but it wasn't gonna happen. Happy to up my reps on other weights though. My lower back started to tweek a little on the last set of Bent Over Rows, so i decided to stop and not endure an injury. Back session was massive, we only had a little left in us for Biceps. Dug deep and squeezed everything out of my arms, never done 22KG (29 LBS) before...i wanted it so badly and it paid off. Overall an interesting session. The layout and exercises aren't really to my liking (I normally do 4 sets instead of 3 and aim for 8-12 reps), I also don't normally do traps on back day. Next week you'll see my normal routine. Really happy though. The gym was one I used to be a member of when I lived in Swansea, was really happy to see I'm not strong enough to max out a lot of the machines :D PROGRESS!

[danyuill]

Day 3: Rest Day

And rest I shall

[danyuill]

Day 4: Shoulders + Calves + Abs + Cardio


Routine (in order that exercises were done):

SHOULDERS

Arnold Press:

Set 1: 12x44 lbs
Set 2: 12x50 lbs

Dumbbell Shoulder Press:

Set 1: 8x55 lbs
Set 2: 8x55 lbs

Behind Neck Press:

Set 1: 12x66 lbs
Set 2: 12x77 lbs
Set 3: 12x88 lbs
Set 4: 8x99 lbs

Single Hand Barbell Jammer Press:

Set 1: 12x44 lbs
Set 2: 12x66 lbs
Set 3: 11x72 lbs
Set 4: 12x77 lbs

Machine Military Press:

Set 1: 12x110 lbs
Set 2: 12x154 lbs
Set 3: 12x176 lbs
Set 4: 8x198 lbs

Machine Rear Delt Fly:

Set 1: 12x88 lbs
Set 2: 10x121 lbs
Set 3: 8x132 lbs
Set 4: 12x132 lbs

Side Lateral Rise:

Set 1: 12x22 lbs
Set 2: 12x28 lbs
Set 3: 12x28 lbs
Set 4: 8x33 lbs

Alternate Dumbbell Front Raise:

Set 1: 12x11 lbs
Set 2: 12x22 lbs
Set 3: 8x28 lbs
Set 4: 12x28 lbs

CALVES

Machine Calf Raise:

Set 1: 12x441 lbs
Set 2: 12x507 lbs
Set 3: 8x551 lbs
Set 4: 8x573 lbs

Calf Press

Set 1: 12x333 lbs
Set 2: 12x373 lbs
Set 3: 12x392 lbs
Set 4: 12x392 lbs

ABS

Hanging Knee Raise:

Set 1: 8
Set 2: 9
Set 3: 12
Set 4: 11

Hanging Ab Twist:

Set 1: 8
Set 2: 8
Set 3: 8
Set 4: 12

V Sit:

Set 1: 60 seconds
Set 2: 20 seconds
Set 3: 25 seconds
Set 4: 45 seconds

CARDIO

28 Minutes of HIIT on the exercise bike for 228 calories


NOTES:

First time doing the jammer press...was good. Really helt this whole workout. Enjoyed it to the max. Nuff said.

[danyuill]

Day 5: Legs + Forearms + Cardio


Routine (in order that exercises were done):

LEGS

Barbell Parallel Squats:

Set 1: 12x132 lbs
Set 2: 12x220 lbs
Set 3: 12x270 lbs
Set 4: 12x276 lbs

Front ATG Squats:

Set 1: 12x88 lbs
Set 2: 12x143 lbs
Set 3: 12x154 lbs
Set 4: 10x176 lbs

Romanian Dead Lift:

Set 1: 12x132 lbs
Set 2: 12x198 lbs
Set 3: 8x254 lbs
Set 4: 8x265 lbs

Machine Hack Squat:

Set 1: 12x209 lbs
Set 2: 12x276 lbs
Set 3: 12x342 lbs
Set 4: 12x342 lbs

Single Leg Machine Leg Press:

Set 1: 12x234 lbs
Set 2: 12x234 lbs
Set 3: 12x254 lbs
Set 4: 10x273 lbs

Machine Leg Extension:

Set 1: 12x187 lbs
Set 2: 12x220 lbs
Set 3: 11x254 lbs
Set 4: 10x265 lbs

Machine Leg Curl:

Set 1: 12x154 lbs
Set 2: 12x185 lbs
Set 3: 11x216 lbs
Set 4: 8x231 lbs

Single Leg Machine Leg Curl:

Set 1: 12x77 lbs
Set 2: 12x93 lbs
Set 3: 12x108 lbs
Set 4: 8x123 lbs

Facedown Leg Curl:

Set 1: 12x55 lbs
Set 2: 12x77 lbs
Set 3: 8x99 lbs
Set 4: 8x99 lbs

Machine Calf Raise:

Set 1: 12x441 lbs
Set 2: 12x529 lbs
Set 3: 10x573 lbs
Set 4: 8x606 lbs

Calf Press

Set 1: 12x254 lbs
Set 2: 12x333 lbs
Set 3: 12x353 lbs
Set 4: 11x392 lbs

FOREARMS

Behind Back Wrist Curl:

Set 1: 12x44 lbs
Set 2: 12x55 lbs
Set 3: 10x66 lbs
Set 4: 9x66 lbs

Seated Palms Up Wrist Curl:

Set 1: 12x44 lbs
Set 2: 12x44 lbs
Set 3: 10x55 lbs
Set 4: 10x55 lbs

CARDIO

23 Minutes of HIIT on the exercise bike for 201 calories



NOTES:

Stoked on my squat numbers :D finally seeing progress. Smashed loads of PB's, loved every second of it! Also I'm sick of converting to imperial measurement, so from my next workout onwards I will be using KG's.

[Fringe!]

good job on dem squats...straight from back squats to front. Killer.

edit: re-read your workout from today...holy volume!

[danyuill]

good job on dem squats...straight from back squats to front. Killer.

edit: re-read your workout from today...holy volume!

mate it was painful, rest pause to push through failure is amazing. i recommend it

[danyuill]

Day 6: Rest Day

Another time to kick back and focus on the nutritional side. Feels good so far :D

[danyuill]

Day 7:- Chest + Triceps + Calves + Cardio


Routine (in order exercises were done)

CHEST

Dumbbell Press:

Set 1: 12x20 kg
Set 2: 12x35 kg
Set 3: 12x40 kg
Set 4: 4x42.5 kg
Set 5: 12x20 kg

Incline Dumbbell Press:

Set 1: 12x20 kg
Set 2: 12x30 kg
Set 3: 9x32.5 kg
Set 4: 7x32.5 kg

Decline Dumbbell Press:

Set 1: 12x20 kg
Set 2: 9x22.5 kg
Set 3: 12x12.5 kg
Set 4: 12x15 kg

Cable Incline Fly:

Set 1: 12x15 kg (per hand)
Set 2: 12x17.5 kg (per hand)
Set 3: 8x20 kg (per hand)
Set 4: 11x20 kg (per hand)

Cable Decline Fly:

Set 1: 12x12.5 kg (per hand)
Set 2: 8x15 kg (per hand)
Set 3: 12x12.5 kg (per hand)
Set 4: 11x15 kg (per hand)

TRICEPS

Dips

Set 1 (to failure): 8
Set 2 (to failure): 6
Set 3 (to failure): 6
Set 4 (to failure): 6

Machine Press Down:

Set 1: 12x100 kg
Set 2: 8x130 kg
Set 3: 8x130 kg
Set 4: 9x130 kg

French Curl:

Set 1: 12x20 kg
Set 2: 12x22.5 kg
Set 3: 12x25 kg
Set 4: 10x27.5 kg

Cable Press Down:

Set 1: 12x35 kg
Set 2: 12x40 kg
Set 3: 8x45 kg
Set 4: 9x45 kg

Cable Rope Extension:

Set 1: 12x20 kg
Set 2: 8x25 kg
Set 3: 8x25 kg
Set 4: 9x25 kg

Dumbbell Kickbacks:

Set 1: 12(per arm)x10 kg
Set 2: 12(per arm)x12.5 kg
Set 3: 12(per arm)x15 kg
Set 4: 10(per arm)x15 kg

Skull Crusher (EZ Bar Weight Inc.):

Set 1: 12x17.5 kg
Set 2: 8x27.5 kg
Set 3: 8x27.5 kg
Set 4: 8x27.5 kg

CALVES

Machine Calf Raise:

Set 1: 12x220 kg
Set 2: 12x260 kg
Set 3: 8x280 kg
Set 4: 10x300 kg

Calf Press

Set 1: 12x142 kg
Set 2: 12x151 kg
Set 3: 12x169 kg
Set 4: 12x178 kg

CARDIO

22 Minutes of HIIT on the treadmill (263 calories)


Notes

Good session. Glad I managed more reps at 40 kg on DB press. First time doing decline press for a while too. Good fun. 300 kg calf raise, loved it :D

[danyuill]

Day 8: Back + Biceps


Routine (in order that exercises were done):

BACK

Deadlift:

Set 1: 12x60 kg
Set 2: 12x100 kg
Set 3: 11x140 kg
Set 4: 3x145 kg
Set 5: 12x100 kg

Barbell Bent Over Row:

Set 1: 12x60 kg
Set 2: 12x80 kg
Set 3: 8x90 kg
Set 4: 12x95 kg

Inverted Pull Up

Set 1: 12
Set 2: 11
Set 3: 14
Set 4: 12

Inverted Close Grip Chin Up

Set 1: 7
Set 2: 6
Set 3: 10
Set 4: 8

Lat Pull Down:

Set 1: 12x60 kg
Set 2: 10x80 kg
Set 1: 12x60 kg
Set 2: 10x80 kg

Dumbbell Row:

Set 1: 12x30 kg
Set 2: 12x35 kg
Set 3: 10x42.5 kg
Set 4: 10x42.5 kg

Dumbbell Pullover:

Set 1: 12x20 kg
Set 2: 12x25 kg
Set 3: 12x30 kg
Set 4: 8x35 kg

BICEPS

Alternate Dumbbell Curls:

Set 1: 12(per arm)x12.5 kg
Set 2: 12(per arm)x15 kg
Set 3: 12(per arm)x20 kg
Set 4: 8(per arm)x22.5 kg

Alternate Hammer Curls:

Set 1: 12(per arm)x12.5 kg
Set 2: 10(per arm)x15 kg
Set 3: 8(per arm)x20 kg
Set 4: 8(per arm)x20 kg

NOTES:

Stoked on more reps for 140 kg deadlifts. Really heavy and good workout. Knackered by the end of back so only did a small bicep workout. Enjoyed it thought :D

[danyuill]

Day 9: Rest Day

And rest I did.

Man I was behind with this log

[Fringe!]

dem deadlifts! good work broski.

[wouldlikemuscle]

How long do your workouts last dude?

[danyuill]

How long do your workouts last dude?

with rest about 2 - 2.5 hours.

i've always had long sessions so I don't believe all this 45 mins or your too long stuff. what works for you, works for you. I don't like to leave the gym without knowing what I just trained is in pieces

[wouldlikemuscle]

with rest about 2 - 2.5 hours.

i've always had long sessions so I don't believe all this 45 mins or your too long stuff. what works for you, works for you. I don't like to leave the gym without knowing what I just trained is in pieces

U as mad as Striver!! lol

Mind you, if I could afford the time... which I may be able to once I've moved, then I'd try a lengthier workout.

[danyuill]

U as mad as Striver!! lol

Mind you, if I could afford the time... which I may be able to once I've moved, then I'd try a lengthier workout.

i love the gym atmosphere, man it's the best place in this town.

i know people say dont train for long but I find that I need to kill a body part to feel satisfied. i will try a shorter workout (one day) but it's harder as we don't have multiples of machines so you gotta wait sometimes :(

i'm gonna go to my shoulder workout now, expect an update later on. no overhead press this week, still going huge though!

[danyuill]

Day 10: Shoulders + Abs + Calves + Cardio


Routine (in order that exercises were done):

SHOULDERS

Dumbbell Press:

Set 1: 12x15 kg
Set 2: 12x20 kg
Set 3: 12x25 kg
Set 4: 10x27.5 kg

Single Hand Barbell Jammer Press:

Set 1: 12x20 kg
Set 2: 12x32.5 kg
Set 3: 12x35 kg
Set 4: 12x40 kg

Behind Neck Press:

Set 1: 12x30 kg
Set 2: 12x37.5 kg
Set 3: 9x42.5 kg
Set 4: 80x42.5 kg

Machine Rear Delt Fly:

Set 1: 12x40 kg
Set 2: 12x55 kg
Set 3: 10x60 kg
Set 4: 8x60 kg

Dumbbell Rear Delt Fly:

Set 1: 12x5 kg
Set 2: 8x10 kg
Set 3: 11x7.5 kg
Set 4: 12x7.5 kg

Side Lateral Raise:

Set 1: 12x10 kg
Set 2: 9x12.5 kg
Set 3: 10x12.5 kg
Set 4: 8x12.5 kg

Straight Arm Front Barbell Raise:

Set 1: 12x12.5 kg
Set 2: 12x17.5 kg
Set 3: 8x20 kg
Set 4: 10x20 kg

TRAPS

45 Degree Cable Shrugs:

Set 1: 12x30 kg (per hand)
Set 2: 12x35 kg (per hand)
Set 3: 10x40 kg (per hand)
Set 4: 10x40 kg (per hand)

Upright Row:

Set 1: 12x30 kg
Set 2: 10x40 kg
Set 3: 8x40 kg
Set 4: 10x40 kg

CALVES

Calf Raise:

Set 1: 12x200 kg
Set 2: 12x240 kg
Set 3: 10x280 kg
Set 4: 8x300 kg

Calf Press

Set 1: 12x124 kg
Set 2: 12x151 kg
Set 3: 12x151 kg
Set 4: 12x160 kg

ABS

Hanging Knee Raise

Set 1: 10
Set 2: 12
Set 3: 8
Set 4: 10

Decline Ab Twist *

Set 1: 11
Set 2: 10
Set 3: 10
Set 4: 8

* 1 rep = left twist and right twist

CARDIO

18 minutes of HIIT on the exercise bike for 152 calories


NOTES:

A late session today. Was different. Managed to cram it all in but had to cut out some stuff to fit the cardio in. Didn't mind as I really wanted to get the cardio in. My lifts have gone up and I'm really happy with it all. Nothing else to report.

[danyuill]

Day 10: Legs + Forearms + Cardio


Routine (in order that exercises were done):

Barbell Parallel Squats:

Set 1: 12x60 kg
Set 2: 12x105 kg
Set 3: 12x120 kg
Set 4: 12x130 kg

Overhead ATG Squats:

Set 1: 12x30 kg
Set 2: 12x35 kg

Jump Squats:

Set 1: 12x60 kg
Set 2: 8x75 kg

Romanian Dead Lift:
(on top of a box for longer stretch)

Set 1: 12x60 kg
Set 2: 12x75 kg
Set 3: 8x80 kg
Set 4: 8x85 kg

Single Leg Machine Hack Squat:

Set 1: 12x55 kg
Set 2: 8x75 kg
Set 3: 10x65 kg
Set 4: 8x65 kg

Machine Leg Extension:

Set 1: 12x80 kg
Set 2: 12x90 kg
Set 3: 12x110 kg
Set 4: 12x125 kg

Single Leg Machine Leg Curl:

Set 1: 12x35 kg
Set 2: 10x49 kg
Set 3: 8x56 kg
Set 4: 8x56 kg

Facedown Leg Curl:

Set 1: 12x30 kg
Set 2: 10x40 kg
Set 3: 8x45 kg
Set 4: 8x45 kg

Machine Calf Raise:

Set 1: 12x160 kg
Set 2: 12x200 kg
Set 3: 8x230 kg
Set 4: 8x230 kg

Hack Squat Calf Press

Set 1: 12x55 kg
Set 2: 12x85 kg
Set 3: 12x125 kg
Set 4: 12x155 kg

FOREARMS

Behind Back Wrist Curl:

Set 1: 12x25 kg
Set 2: 10x30 kg
Set 3: 10x30 kg
Set 4: 10x30 kg

CARDIO

22 Minutes of HIIT on the exercise bike for 182 calories
16 Minutes of HIIT on the treadmill for 148 calories




NOTES:

Stoked on squats, stoked on leg extensions, stoked on deadlifts. Really happy with it. I didn't think I would move 130kg but I'm so glad I did. Overhead squats....OH MY LIFE. Got my hamstrings to touch my calves on each rep, felt amazing! Box deadlifts were amazing, such a good stretch, lowered the weight for it but it was amazing. Really liked it. Would have done more treadmill work but I'm still gettin used to my vibram five fingers.

[danyuill]

Day 11: Rest Day

And I did rest. I need to keep on top of this blog more. Chest day next WOOOOP

[danyuill]

Day 12: Chest + Triceps + Abs + Cardio


Routine (in order exercises were done)

CHEST

Dumbbell Press:

Set 1: 12x25 kg
Set 2: 12x35 kg
Set 3: 6x40 kg
Set 4 (drop set): 7x40 kg / 5x30 kg / 5x22.5 kg / 10x15 kg / 15x10 kg / 22x5 kg

Incline Dumbbell Press:

Set 1: 12x22.5 kg
Set 2: 12x27.5 kg
Set 3: 6x32.5 kg
Set 4 (drop set): 6x32.5 kg / 3x25 kg / 7x20 kg / 8x15 kg / 9x10 kg

Decline Dumbbell Press:

Set 1: 12x10 kg
Set 2: 12x15 kg
Set 3: 7x17.5 kg
Set 4 (drop set): 7x17.5 kg / 7x12.5 kg / 13x10 kg / 18x7.5 kg / 28x5 kg

Decline Dumbbell Fly:

Set 1: 12x10 kg
Set 2: 8x12.5 kg
Set 3: 10x12.5 kg
Set 4: 8x15 kg

Incline Dumbbell Fly:

Set 1: 12x15 kg
Set 2: 8x20 kg
Set 3: 8x20 kg
Set 4: 10x22.5 kg

TRICEPS

Dips

Set 1 (to failure): 6
Set 2 (to failure): 5
Set 3 (to failure): 4
Set 4 (to failure): 3

Machine Press Down:

Set 1: 12x100 kg
Set 2: 12x110 kg
Set 3: 10x130 kg
Set 4: 9x130 kg

Cable Press Down:

Set 1: 12x30 kg
Set 2: 12x40 kg
Set 3: 8x50 kg
Set 4: 8x45 kg

One Arm Reverse Cable Curl:

Set 1: 12 (per hand)x7.5 kg
Set 2: 9 (per hand)x10 kg
Set 3: 9 (per hand)x10 kg
Set 4: 10 (per hand)x10 kg

Overhead Rope Extension:

Set 1: 8x12.5 kg
Set 2: 11x15 kg
Set 3: 12x17.5 kg
Set 4: 8x22.5 kg

Cable Rope Extension:

Set 1: 12x20 kg
Set 2: 8x22.5 kg
Set 3: 9x22.5 kg
Set 4: 10x20 kg

ABS

Hanging Knee Raise:

Set 1: 6
Set 2: 8
Set 3: 6
Set 4: 7

Decline Ab Twist*:

Set 1: 12
Set 2: 10
Set 3: 9
Set 4: 10

*1 rep = left and right twist

Crunch:

Set 1: 9
Set 2: 10
Set 3: 8
Set 4: 9

CARDIO

23 minutes of HIIT on bike for 214 calories


Notes

Man that was so good! I couldn't lift 40 Kg for as much as I wanted on DB press...so I just started doing drop sets until I failed. Felt good...real good. Really happy with the session :D

[danyuill]

Day 13: Back + Biceps + Calves + Cardio


Routine (in order that exercises were done):

BACK

Deadlift:

Set 1: 12x60 kg
Set 2: 12x110 kg
Set 3: 12x140 kg
Set 4: 9x147.5 kg

Barbell Bent Over Row:

Set 1: 12x60 kg
Set 2: 12x70 kg
Set 3: 12x90 kg
Set 4: 8x100 kg

Lat Pull Down:

Set 1: 12x60 kg
Set 2: 12x80 kg
Set 3: 12x90 kg
Set 4: 9x105 kg

Machine Low Row:

Set 1: 12x70 kg
Set 2: 12x130 kg
Set 3: 12x130 kg
Set 4: 12x130 kg

Single Arm Machine Low Row*:

Set 1: 12x50 kg
Set 2: 12x70 kg
Set 3: 12x95 kg
Set 4: 12x110 kg

*weights on this exercise felt lighter than normal, I think the machine compensates for only one handle being used

Inverted Row

Set 1: 12
Set 2: 9
Set 3: 9
Set 4: 8

Inverted Chin Up

Set 1: 8
Set 2: 7
Set 3: 6
Set 4: 5

Dumbbell Pullover:

Set 1: 12x20 kg
Set 2: 12x25 kg
Set 3: 12x30 kg
Set 4: 12x35 kg

BICEPS

Standing Straight Barbell Curl:

Set 1: 12x30 kg
Set 2: 12x40 kg
Set 3: 9x45 kg
Set 4: 8x47.5 kg

Machine Curls:

Set 1: 12x30 kg
Set 2: 12x40 kg
Set 3: 10x50 kg
Set 4: 9x55 kg

CALVES

Calf Raise

Set 1: 12x170 kg
Set 2: 12x200 kg
Set 3: 12x220 kg
Set 4: 10x250 kg

Hack Squat Calf Press:

Set 1: 12x105 kg
Set 2: 12x125 kg
Set 3: 12x155 kg
Set 4: 12x155 kg

CARDIO

23 mins of HIIT on the exercise bike for 218 calories


NOTES:

Another great back session, my lats felt SUPER huge after. So freakin pumped, loved it! Can't say much else, it was so damn good!

[danyuill]

Day 14: Rest Day

Went to a gig, man I was knackered after it. Today...well...this'll be interesting

[danyuill]

Day 15: Shoulders + Abs + Cardio


Routine (in order that exercises were done):

SHOULDERS

Shoulder Dumbbell Press:

Set 1: 12x17.5 kg
Set 2: 12x22.5 kg
Set 3: 12x25 kg
Set 4: 7x27.5 kg

Behind Neck Press:

Set 1: 12x30 kg
Set 2: 12x35 kg
Set 3: 8x40 kg
Set 4: 9x42.5 kg

Barbell Jammer Press:

Set 1: 12x25 kg
Set 2: 12x35 kg
Set 3: 12x40 kg
Set 4: 8x45 kg

Side Lateral Rise:

Set 1: 12x7.5 kg
Set 2: 8x12.5 kg
Set 3: 8x12.5 kg
Set 4: 9x12.5 kg

Seated Rear Delt Dumbbell Fly:

Set 1: 12x5 kg
Set 2: 12x5 kg
Set 3: 12x7.5 kg
Set 4: 12x7.5 kg

Alternate Dumbbell Front Raise:

Set 1: 12x5 kg
Set 2: 12x10 kg
Set 3: 12x12.5 kg
Set 4: 8x15 kg

Machine Rear Delt Fly:

Set 1: 12x35 kg
Set 2: 12x45 kg
Set 3: 12x55 kg
Set 4: 12x55 kg

TRAPS

Dumbbell Shrugs:

Set 1: 12x30 kg
Set 2: 9x35 kg
Set 3: 9x35 kg
Set 4: 12x35 kg

Upright Row:

Set 1: 12x40 kg
Set 2: 8x45 kg
Set 3: 8x45 kg
Set 4: 8x47.5 kg

ABS

Decline Ab Twist*:

Set 1: 12
Set 2: 10
Set 3: 10
Set 4: 11

*1 rep = left and right twist

Hanging Knee Raise:

Set 1: 12
Set 2: 8
Set 3: 7
Set 4: 12

Crunch:

Set 1: 12
Set 2: 10
Set 3: 9
Set 4: 12

CARDIO

24 Minutes of HIIT on the exercise bike



Notes:

[danyuill]

Day 16: Legs + Forearms + Cardio


Routine (in order that exercises were done):

Barbell Parallel Squats:

Set 1: 12x60 kg
Set 2: 12x100 kg
Set 3: 12x125 kg
Set 4: 6x140 kg

Front ATG Squats:

Set 1: 12x60 kg
Set 2: 8x70 kg
Set 3: 8x75 kg
Set 4: 8x75 kg

Romanian Dead Lift (on box):

Set 1: 12x60 kg
Set 2: 12x70 kg
Set 3: 8x75 kg
Set 4: 8x85 kg

Machine Hack Squat:

Set 1: 10x155 kg
Set 2: 10x155 kg
Set 3: 8x155 kg
Set 4: 8x155 kg

Machine Leg Extension:

Set 1: 12x55 kg
Set 2: 12x85 kg
Set 3: 12x100 kg
Set 4: 12x125 kg

Single Leg Machine Leg Curl:

Set 1: 12(per leg)x35 kg
Set 2: 12(per leg)x49 kg
Set 3: 8(per leg)x63 kg
Set 4: 10(per leg)x63 kg

Facedown Leg Curl:

Set 1: 12x25 kg
Set 2: 8x35 kg
Set 3: 9x35 kg
Set 4: 12x40 kg

Hack Squat Machine Calf Press

Set 1: 12x105 kg
Set 2: 12x135 kg
Set 3: 12x155 kg
Set 4: 12x155 kg

Machine Calf Raise:

Set 1: 12x150 kg
Set 2: 10x200 kg
Set 3: 10x220 kg
Set 4: 8x240 kg

FOREARMS

Behind Back Wrist Curl:

Set 1: 12x25 kg
Set 2: 12x30 kg
Set 3: 11x30 kg
Set 4: 10x30 kg

Seated Palms Up Wrist Curl:

Set 1: 8x30 kg
Set 2: 8x30 kg
Set 3: 8x30 kg
Set 4: 10x30 kg

CARDIO

24 Minutes of HIIT on the exercise bike



NOTES:

3 plate squat. You know!

[danyuill]

Day 18: Chest + Triceps + Abs + Cardio


Routine (in order exercises were done)

CHEST

Dumbbell Press:

Set 1: 12x25 kg
Set 2: 12x30 kg
Set 3: 12x35 kg
Set 4: 10x40 kg

Incline Dumbbell Press:

Set 1: 12x20 kg
Set 2: 12x25 kg
Set 3: 12x27.5 kg
Set 4: 12x30 kg

Decline Dumbbell Press:

Set 1: 12x15 kg
Set 2: 12x17.5 kg
Set 3: 12x22.5 kg
Set 4: 14x22.5 kg

Decline Dumbbell Fly:

Set 1: 12x12.5 kg
Set 2: 12x15 kg
Set 3: 12x15 kg
Set 4: 12x15 kg

Incline Dumbbell Fly:

Set 1: 12x15 kg
Set 2: 12x17.5 kg
Set 3: 12x20 kg
Set 4: 13x22.5 kg

TRICEPS

Dips

Set 1 (to failure): 6
Set 2 (to failure): 5
Set 3 (to failure): 5
Set 4 (to failure): 5

Machine Press Down:

Set 1: 12x100 kg
Set 2: 8x130 kg
Set 3: 12x130 kg
Set 4: 12x130 kg

Overhead Rope Extension:

Set 1: 12x12.5 kg
Set 2: 12x17.5 kg
Set 3: 12x20 kg
Set 4: 9x22.5 kg

Cable Press Down:

Set 1: 12x25 kg
Set 2: 12x32.5 kg
Set 3: 12x40 kg
Set 4: 12x45 kg

Straight Bar Press Down:

Set 1: 12x15 kg
Set 2: 12x30 kg
Set 3: 12x32.5 kg
Set 4: 12x35 kg

Cable Rope Extension:

Set 1: 12x20 kg
Set 2: 8x22.5 kg
Set 3: 9x22.5 kg
Set 4: 10x20 kg

ABS

Decline Ab Twist*:

Set 1: 12
Set 2: 12
Set 3: 8
Set 4: 9

*1 rep = left and right twist

Crunch:

Set 1: 12
Set 2: 10
Set 3: 10
Set 4: 9

Frog Kick Extensions:

Set 1: 10
Set 2: 9
Set 3: 12
Set 4: 12

CARDIO

23 minutes of HIIT on crosstrainer


Notes

[danyuill]

Day 19: Back + Biceps + Calves + Cardio


Routine (in order that exercises were done):

BACK

Deadlift:

Set 1: 12x60 kg
Set 2: 12x100 kg
Set 3: 12x140 kg
Set 4: 9x150 kg

Barbell Bent Over Row:

Set 1: 12x60 kg
Set 2: 12x70 kg
Set 3: 12x80 kg
Set 4: 12x90 kg

Wide Parallel Grip Lat Pull Down:

Set 1: 12x60 kg
Set 2: 12x75 kg
Set 3: 12x95 kg
Set 4: 12x105 kg

V-Grip Pull Down:

Set 1: 12x50 kg
Set 2: 12x75 kg
Set 3: 12x95 kg
Set 4: 12x100 kg

Machine Wide Grip Low Row:

Set 1: 12x100 kg
Set 2: 12x120 kg
Set 3: 12x130 kg
Set 4: 12x130 kg

Inverted Row

Set 1: 12
Set 2: 9
Set 3: 8
Set 4: 7

Dumbbell Pullover:

Set 1: 12x25 kg
Set 2: 12x30 kg
Set 3: 8x35 kg
Set 4: 9x35 kg

BICEPS

Standing Straight Barbell Curl:

Set 1: 12x30 kg
Set 2: 12x40 kg
Set 3: 12x45 kg
Set 4: 12x50 kg

Machine Single Arm Curls:

Set 1: 12(per arm)x15 kg
Set 2: 11(per arm)x25 kg
Set 3: 8(per arm)x30 kg
Set 4: 9(per arm)x55 kg

Alternate Dumbbell Curls:

Set 1: 12x12.5 kg
Set 2: 12x15 kg
Set 3: 12x17.5 kg
Set 4: 12x22.5 kg

Alternate Dumbbell Hammer Curls:

Set 1: 12x10 kg
Set 2: 12x15 kg
Set 3: 8x20 kg
Set 4: 12x20 kg

CALVES

Calf Raise

Set 1: 12x100 kg
Set 2: 12x180 kg
Set 3: 10x200 kg
Set 4: 8x200 kg

Hack Squat Calf Press:

Set 1: 12x105 kg
Set 2: 12x115 kg
Set 3: 12x125 kg
Set 4: 12x135 kg

Standing Calf Raise:

Set 1: 20
Set 2: 20
Set 3: 20
Set 4: 20

CARDIO

24 mins of HIIT on the exercise bike


NOTES:

[danyuill]

Day 21: Shoulders + Abs + Cardio


Routine (in order that exercises were done):

SHOULDERS

Behind Neck Press:

Set 1: 12x35 kg
Set 2: 12x40 kg
Set 3: 12x45 kg
Set 4: 8x50 kg

Shoulder Dumbbell Press:

Set 1: 12x17.5 kg
Set 2: 12x22.5 kg
Set 3: 12x25 kg
Set 4: 10x27.5 kg

High Face Pull:

Set 1: 12x15 kg
Set 2: 12x25 kg
Set 3: 12x30 kg
Set 4: 12x35 kg

Barbell Jammer Press:

Set 1: 12x20 kg
Set 2: 12x30 kg
Set 3: 12x35 kg
Set 4: 12x40 kg

Seated Rear Delt Dumbbell Fly:

Set 1: 12x5 kg
Set 2: 12x7.5 kg
Set 3: 12x7.5 kg
Set 4: 10x10 kg

Side Lateral Rise:

Set 1: 12x10 kg
Set 2: 12x10 kg
Set 3: 12x12.5 kg
Set 4: 12x12.5 kg

Machine Rear Delt Fly:

Set 1: 12x25 kg
Set 2: 12x45 kg
Set 3: 12x50 kg
Set 4: 9x55 kg

Alternate Dumbbell Front Raise:

Set 1: 12x5 kg
Set 2: 12x10 kg
Set 3: 12x12.5 kg
Set 4: 10x15 kg

TRAPS

Behind Back Barbell Shrugs:

Set 1: 12x60 kg
Set 2: 12x90 kg
Set 3: 8x120 kg
Set 4: 10x100 kg

Upright Row:

Set 1: 12x40 kg
Set 2: 8x45 kg
Set 3: 9x45 kg
Set 4: 8x45 kg

Dumbbell Shrugs:

Set 1: 12x30 kg
Set 2: 12x40 kg
Set 3: 10x45 kg
Set 4: 8x45 kg

ABS

Decline Ab Twist*:

Set 1: 12
Set 2: 11
Set 3: 9
Set 4: 8

*1 rep = left and right twist

Crunch:

Set 1: 12
Set 2: 8
Set 3: 9
Set 4: 10

Lying Knee Rise:

Set 1: 9
Set 2: 12
Set 3: 8
Set 4: 12

CARDIO

24 Minutes of HIIT on the exercise bike



Notes:

[danyuill]

Day 22: Legs + Cardio


Routine (in order that exercises were done):

Barbell Parallel Squats:

Set 1: 12x60 kg
Set 2: 12x100 kg
Set 3: 12x120 kg
Set 4: 2x140 kg
Set 5: 8x100 kg

Overhead Squats:

Set 1: 12x30 kg
Set 2: 8x45 kg

Jump Squats:

Set 1: 8x60 kg
Set 2: 8x65 kg

Romanian Dead Lift (on box):

Set 1: 12x60 kg
Set 2: 12x65 kg
Set 3: 10x70 kg
Set 4: 10x70 kg

Single Leg Machine Leg Press:

Set 1: 12x79 kg
Set 2: 12x88 kg
Set 3: 8x97 kg
Set 4: 10x106 kg

Machine Leg Extension:

Set 1: 12x80 kg
Set 2: 12x90 kg
Set 3: 12x100 kg
Set 4: 12x115 kg

Single Leg Machine Leg Curl:

Set 1: 12(per leg)x35 kg
Set 2: 12(per leg)x49 kg
Set 3: 12(per leg)x63 kg
Set 4: 8(per leg)x70 kg

Facedown Leg Curl:

Set 1: 12x20 kg
Set 2: 12x30 kg
Set 3: 12x35 kg
Set 4: 12x40 kg

Hack Squat Machine Calf Press

Set 1: 12x105 kg
Set 2: 12x125 kg
Set 3: 12x155 kg
Set 4: 12x155 kg

Machine Calf Raise:

Set 1: 12x100 kg
Set 2: 12x150 kg
Set 3: 8x200 kg
Set 4: 8x200 kg

Standing Calf Raise:

Set 1: 20
Set 2: 20
Set 3: 20
Set 4: 20

CARDIO

24 Minutes of HIIT on the exercise bike



NOTES:

[danyuill]

Day 23: Rest Day

Finally up to date

[Striver]

Subbed.

Just so you know, it's unlikely you'll be 200lbs at 8%, just gauge it as you go ^^

[danyuill]

Subbed.

Just so you know, it's unlikely you'll be 200lbs at 8%, just gauge it as you go ^^

i realize now that 200lbs with 8% is gonna be stupid hard

but I cant edit the first post :(

tbh I'm not fussed on the weight it's the BF % i care about

[danyuill]

http://i54.tinypic.com/ilge2v.jpg

40g Whey
1 egg
40g wholemeal flour
20g chocolate powder
2 tablespoons of caster sugar
a dash of milk

approx. - 441 calories, 12.7g fat, 37.3g carbs, 46.4g protein

made in about 5 mins....

1) mix the flour/whey/chocolate powder in a cup
2) add the egg
3) add sugar and some milk
4) stir till mixed together
5) put in microwave for 3 minutes
6) take out of cup and enjoy

[danyuill]

http://i55.tinypic.com/t4zq0z.jpg

35g oats
2 egg white
1 whole egg
1 banana
20g maple syrup

approx. - 422 cals, 18.5g protein, 66.7g carbs, 10.1g fat

1) add all the ingredients to pot (only 10g of syrup)
2) put on hob until all cooked and stuck together
3) put into bowl and add other 10g of syrup
4) eat

[danyuill]

http://i52.tinypic.com/14dfs6c.jpg

35g oats
150g strawberries
40g whey powder
2 egg whites
1 whole egg
20g peanut butter
1 tablespoon strawberry jam

approx. - 586 cals, 20.4g fat, 49.1g carbs, 55.1g protein

1) add all the ingredients to pot
2) put on hob until all cooked and stuck together
3) put into bowl
4) eat

[danyuill]

those are just a few things i've been eating in the mornings or between meals :)