Manhood
02-15-2011, 12:02 PM
TIME TO GET SHREDDED
http://www.treehugger.com/shredded-junk-mail.jpg
Hey,
making this log so I can keep track if my lifts drops, and how my weight loss is going of course :)
Facts:
Training experience: Approximately 6-7month bulk. Went from 174 LBS to 191 LBS with little fat gained.
Age: 22
Height: 6' 3.6" (1 m 92 cm)
Form: My profile pic is pretty much how I look now
Purpose of cut: Want to lose around 11 LBS. Want to stay lean all year round.
When I started my cut (7/2)
Weight: 191 LBS/86.6kg
14/2:
Weight: 188 LBS/85,5kg
Training:
2-split.
Monday and Thursday: Chest/shoulder/triceps/abs
Tuesday and Friday : Back/biceps/legs
Rest of the days off.
My diet:
Food...................Amount....................P rotein [g]..Carbs[g].....Fat [g]......Energy [kcal]
Clock: 8 - 9
Oats......................100g.................... .......13,2..........68,2.........6,5..........384 ,1
Skimmed Milk...........500g...........................17,5 ............24..........0,5..........170,5
Total (8-9)...............................................3 0,7...........92,2..........7...........554,6
Clock 12-14
Rye Bread..............162g........................... ..8,91...........58,32......2,43........290,79
Ham......................120g..................... ........60...............9,38.........5.........41 2,52
Greens....................50g..................... .........0,5.............1,6........0,05.......... 8,85
Total (12-14)............................................69, 41..........69,3........17,48......712,16
Clock 16-18
2 Eggs.............................................. .......13,2..............1,2........12,4........16 9,2
Rye Bread..............162g........................... ..8,91...........58,32......2,43........290,79
Ham.......................40g..................... ........20................3,13........5..........1 37,52
One..Tomato....................................... .......0,7..............5,7..........0,3.........2 8,3
Total (16-18)............................................42, 81...........68,35......20,13......625,81
Clock 18-20
2 Eggs.............................................. .......13,2..............1,2........12,4........16 9,2
Rye Bread..............162g........................... ..8,91...........58,32......2,43........290,79
Ham.......................40g..................... ........20................3,13........5..........1 37,52
One..Tomato....................................... .......0,7..............5,7..........0,3.........2 8,3
Total (18-20)............................................42, 81...........68,35......20,13......625,81
Clock 22-24
Skimmed Milk...........500g...........................17,5 ............24..........0,5..........170,5
Total 22-24..............................................17 ,5............24..........0,5..........170,5
Daily Total............................................. .203,23.........322,2......65,24.......2688,88
In %................................................. ......30.2%..........47.9%....21.8%
Manhood
02-15-2011, 01:53 PM
Tuesday. 14/2-11 Back/Biceps/Legs
http://www.bodybuilderporn.org/pics/new/girl-biceps-curl.jpg
Squat
1x6 - 80 kg/176 LBS
1x6 - 80 kg/176 LBS
1x6 - 80 kg/176 LBS
1x6 - 80 kg/176 LBS
Pullsups
1x8 - BW
1x6 - BW
1x6 - BW
1x5 - BW
BB Bent Over Rows
1x6 - 72,5 kg/160 LBS
1x6 - 72,5 kg/160 LBS
1x6 - 72,5 kg/160 LBS
1x6 - 75 kg/165 LBS
CG Pulldown
1x6 - 75 kg/165 LBS
1x6 - 75 kg/165 LBS
1x6 - 80 kg/176 LBS
1x6 - 80 kg/176 LBS
Cable One Arm Bent-over Row
1x6 - 20 kg/44 LBS
1x6 - 22.5 kg/49.5 LBS
1x6 - 22.5 kg/49.5 LBS
1x6 - 22.5 kg/49.5 LBS
Hyper ex.
1x12 - BW + 15 kg/33 LBS
1x12 - BW + 15 kg/33 LBS
1x12 - BW + 15 kg/33 LBS
Rear Delts (machine)
1x8 - 40 kg/88 LBS
1x8 - 40 kg/88 LBS
1x8 - 40 kg/88 LBS
1x8 - 40 kg/88 LBS
DB Curls
1x6 - 13.5 kg/29 LBS
1x6 - 16 kg/35 LBS
1x6 - 16 kg/35 LBS
1x6 - 16 kg/35 LBS Rep/set PR
BB Curls
1x6 - 39.5 kg/87 LBS
1x6 - 39.5 kg/87 LBS
1x6 - 39.5 kg/87 LBS
1x6 - 39.5 kg/87 LBS
Only one PR. Never tried that before. Can't wait to start bulking again :)
Manhood
02-17-2011, 05:05 AM
Thursday 17/2-11 Chest/shoulder/triceps
Been strictly following my diet. Going good.
And now it's time for some chest workout
http://www.evilmilk.com/pictures/Nice_Boobies.jpg
Cable Standing Decline Chest Press (one handed)
1x6 - 35 kg/77 LBS
1x6 - 35 kg/77 LBS
1x6 - 35 kg/77 LBS
1x6 - 35 kg/77 LBS set/rep PR
Cable Standing Decline Flies (one handed) - First time I try this.
1x6 - 7.5 kg/16.5 LBS
1x6 - 10 kg/22 LBS
1x6 - 12.5 kg/27.5 LBS PR
1x5 - 12.5 kg/27.5 LBS
Gonna stick with this exercises. It gave a really good chest pump.
Barbell Front Raises
1x6 - 22 kg/48.5 LBS
1x6 - 22 kg/48.5 LBS
1x6 - 22 kg/48.5 LBS
1x6 - 22 kg/48.5 LBS
Seating Lateral Raises
1x8 - 10 kg/22 LBS
1x8 - 10 kg/22 LBS
1x8 - 10 kg/22 LBS
1x8 - 10 kg/22 LBS set/rep PR
Decline Crunches
1x12 - BW + 5 kg/11 LBS
1x12 - BW + 5 kg/11 LBS
1x12 - BW + 5 kg/11 LBS
Dips
1x12 - BW
1x12 - BW
1x12 - BW
1x10 - BW
Cable Pushdown
1x6 - 35 kg/77 LBS
1x6 - 35 kg/77 LBS
1x6 - 35 kg/77 LBS
1x6 - 35 kg/77 LBS
and ended with two rotatory cuff exercises with 3x12 in each.
Good training
Manhood
02-18-2011, 06:55 AM
Friday 18/2-11. Back/Biceps/Legs
Diet is still going as it should
Back TIME
http://www.bluecollarxxxlinks.com/wp-content/uploads/2008/01/monster-curves-2.jpg
Deadlift
1x6 - 90 kg/200 LBS
1x6 - 90 kg/200 LBS
1x6 - 90 kg/200 LBS
1x6 - 90 kg/200 LBS
Pullsups
1x6 - BW
1x6 - BW
1x6 - BW
1x5 - BW
BB Bent Over Rows
1x6 - 72,5 kg/160 LBS
1x6 - 72,5 kg/160 LBS
1x6 - 75 kg/165 LBS
1x6 - 75 kg/165 LBS last two reps weren't too pretty
CG Pulldown
1x6 - 75 kg/165 LBS
1x6 - 75 kg/165 LBS
1x6 - 80 kg/176 LBS
1x5 - 80 kg/176 LBS
Cable One Arm Bent-over Row
1x6 - 20 kg/44 LBS
1x6 - 22.5 kg/49.5 LBS
1x6 - 22.5 kg/49.5 LBS
1x6 - 22.5 kg/49.5 LBS
Hyper ex.
1x12 - BW + 15 kg/33 LBS
1x12 - BW + 15 kg/33 LBS
1x12 - BW + 15 kg/33 LBS
Rear Delts (machine)
1x8 - 40 kg/88 LBS
1x8 - 40 kg/88 LBS
1x8 - 40 kg/88 LBS
1x8 - 40 kg/88 LBS
DB Curls
1x6 - 16 kg/35 LBS
1x6 - 16 kg/35 LBS
1x6 - 16 kg/35 LBS
1x6 - 16 kg/35 LBS Rep/set PR
BB Curls
1x6 - 39.5 kg/87 LBS
1x5 - 39.5 kg/87 LBS
1x4 - 39.5 kg/87 LBS
1x4 - 39.5 kg/87 LBS
wow those bb curls totally went south today
Decent training
ian0789
02-18-2011, 09:49 AM
I think you need to keep up the hot chick pics and it might keep me sub'd in for this one! GL with the Cut, how low of a BF% are you at now and are trying to get it?
Manhood
02-20-2011, 04:34 AM
I think you need to keep up the hot chick pics and it might keep me sub'd in for this one! GL with the Cut, how low of a BF% are you at now and are trying to get it?
Hot chicks are always relevant. They are here to stay :cool:
http://oi56.tinypic.com/261yo0j.jpg
According to my weight I'm 13.8%, but it's cheap and inaccurate. I think it's a bit lower than that.
Think I'm gonna get it down to around 11%. I'm not packing too much muscle mass so not sure how far I can take it while it still looks good. The mirror is gonna be the final judge :)
Manhood
02-21-2011, 09:00 AM
Weight lose situation:
Date - BW
07/02: 191 LBS/86.6kg
14/02: 188 LBS/85,5kg (-3LBS/-0,9kg)
*21/02: 184 LBS/83.6 kg (-4LBS/-1,9kg)
*Wow 2kg in just 1 week is way too big of a loose. Hoping much of it was water or else I'll have to up my kcal intake a bit. I felt insanely weak today so maybe my deficit is too low, but I'll give it at least a week more to see if most of it was just water loose.
Monday 21/2-11. Chest/shoulders/triceps
http://carphotos.cardomain.com/ride_images/3/2745/841/31860420010_large.jpg
BB Bench Press
1x8 - 70 kg/154 LBS
1x5 - 70 kg/154 LBS
1x8 - 65 kg/143 LBS
1x6 - 65 kg/143 LBS
Cable Standing Decline Flies
1x8 - 7.5 kg/16.5 LBS
1x6 - 12.5 kg/27.5 LBS
1x8 - 10 kg/22 LBS
1x8 - 10 kg/22 LBS
Dips
1x12 - BW
1x10 - BW
1x10 - BW
1x10 - BW
Barbell Front Raises
1x8 - 19.5 kg/43 LBS
1x8 - 19.5 kg/43 LBS
1x8 - 19.5 kg/43 LBS
1x8 - 19.5 kg/43 LBS
Seating Lateral Raises
1x10 - 8 kg/17.5 LBS
1x10 - 8 kg/17.5 LBS
1x8 - 8 kg/17.5 LBS
Decline Crunches
1x10 - BW + 5 kg/11 LBS
1x10 - BW + 5 kg/11 LBS
1x10 - BW + 5 kg/11 LBS
1x10 - BW + 5 kg/11 LBS
CG Bench Press
1x8 - 50 kg/110 LBS
1x7 - 50 kg/110 LBS
1x6 - 50 kg/110 LBS
Cable Pushdown
1x8 - 30 kg/66 LBS
1x8 - 30 kg/66 LBS
1x8 - 30 kg/66 LBS
1x8 - 30 kg/66 LBS
Felt very weak today. Hope it's gonna go a lot better next press day :)
ian0789
02-21-2011, 11:23 AM
On a cut you are going to lose some strength if you are keep your fuel low =P but yeah that is probably just water weight. I would how ever watch your sleep. If you start to feel like you are losing sleep, tossing and turning or watching the clock for hours then yeah you might be cutting your intake to low and overtraining your self due to poor intake.
Its really a pain in the butt to find that happy medium area for calories the 1st time around :/
Manhood
02-22-2011, 09:52 AM
On a cut you are going to lose some strength if you are keep your fuel low =P but yeah that is probably just water weight. I would how ever watch your sleep. If you start to feel like you are losing sleep, tossing and turning or watching the clock for hours then yeah you might be cutting your intake to low and overtraining your self due to poor intake.
Its really a pain in the butt to find that happy medium area for calories the 1st time around :/
Went good today, hadn't lost any strength since my last back day so maybe I just had a bad day yesterday I think/hope. So I'm gonna try this calorie intake some days more before I add more cals. because I think there is a good chance that I'm hitting the right amount - pretty happy if I got the right intake the first time - hole in-one :) Was also afraid I had to adjust it many times before I got it right.
Cool tip with the sleeping. Wasn't aware of that. Thought it worked the way around actually :D gonna keep that in mind, thanks.
Tuesday 22/2-11. Back/biceps/legs
http://www.bodybuilderporn.org/pics/new4/bench-press-babes.jpg
Deadlift
1x6 - 90 kg/200 LBS
1x6 - 90 kg/200 LBS
1x6 - 90 kg/200 LBS
1x6 - 90 kg/200 LBS
Pullsups
1x6 - BW
1x6 - BW
1x6 - BW
1x6 - BW Rep/set PR last rep was wayyyy ugly
BB Bent Over Rows
1x8 - 70 kg/154 LBS
1x8 - 70 kg/154 LBS
1x8 - 70 kg/154 LBS
1x8 - 70 kg/154 LBS Rep/set PR
went good
CG Pulldown
1x6 - 75 kg/165 LBS
1x8 - 70 kg/154 LBS
1x8 - 70 kg/154 LBS
1x8 - 70 kg/154 LBS
Hyper ex.
1x12 - BW + 15 kg/33 LBS
1x12 - BW + 15 kg/33 LBS
1x12 - BW + 15 kg/33 LBS
Rear Delts (machine)
1x8 - 40 kg/88 LBS
1x8 - 40 kg/88 LBS
1x8 - 40 kg/88 LBS
1x8 - 40 kg/88 LBS
DB Curls
1x8 - 13.5 kg/29 LBS
1x8 - 13.5 kg/29 LBS
1x8 - 13.5 kg/29 LBS
1x7 - 16 kg/35 LBS Rep PR
BB Curls
1x6 - 37 kg/81.5 LBS
1x6 - 37 kg/81.5 LBS
1x6 - 37 kg/81.5 LBS
1x6 - 37 kg/81.5 LBS
Went much better than yesterday. Had a good drive today :)
ian0789
02-22-2011, 01:24 PM
Id let her spot me ;)
Yeah man, I can almost put money on it when I train extremely hard and even if I hit my calorie goal that I wanted but still burned off way more then I took in I know I will be tossing and turning that night for sure.
Your body needs calories to fall a sleep, thats why a lot of times when you start under eating and overtraining you body will fight you to pass out. It can mess with your hormone levels and all types of fun stuff.
I was a bit worried as I had a really crappy day of DLing last Tuesday but I just came out of the Gym ripping 245 Deads. Numbers I havnt seen in some time. Scared the crap out of a bunch of kids and some dude told me I looked like a serial killer 0.o I will take it!!!!!
Was getting used to a Upper / Lower Split and fixing my macro's. So yeah we all have off days now and then but definitely take the advice your body gives you. You look very lean to really be cutting to start with so there really isn't that much of a rush to drop a bunch of weight.
Manhood
02-25-2011, 08:11 AM
I was a bit worried as I had a really crappy day of DLing last Tuesday but I just came out of the Gym ripping 245 Deads. Numbers I havnt seen in some time. Scared the crap out of a bunch of kids and some dude told me I looked like a serial killer 0.o I will take it!!!!!
Was getting used to a Upper / Lower Split and fixing my macro's. So yeah we all have off days now and then but definitely take the advice your body gives you. You look very lean to really be cutting to start with so there really isn't that much of a rush to drop a bunch of weight.
kudos on your deads brah.
Lol sweet compliment. Lets hope they were referring to a shredded christian bale in american psycho :) http://blogs.creativeloafing.com/dailyloaf/files/2010/07/American-psycho-flexing.jpg
Nah I'm not gonna drop much. Just a little to stay lean all year round. Staying lean should also have some kick ass perks when you're bulking according to this article (http://www.t-nation.com/free_online_article/sports_body_training_performance/the_truth_about_bulking)
Thursday 24/2-11.chest/shoulders/triceps
http://cdn.mademan.com/sites/default/files/images/blog/11/46855/smoking-hot-girls-comedy.590x337.jpg
Went from 4x6-8reps to 3x12reps today. So was feeling my lifts out this session.
Squat
1x6 - 80 kg/176 LBS
1x6 - 80 kg/176 LBS
1x6 - 80 kg/176 LBS
1x6 - 80 kg/176 LBS
BB Bench Press
1x12 - 60 kg/132 LBS
1x12 - 60 kg/132 LBS
1x09 - 60 kg/132 LBS
Cable Standing Decline Flies
1x12 - 10 kg/22 LBS
1x12 - 7.5 kg/16.5 LBS
1x12 - 7.5 kg/16.5 LBS
Flies (lever)
1x08 - 40 kg/88 LBS
1x09 - 35 kg/77 LBS
1x09 - 35 kg/77 LBS
Barbell Front Raises
1x12 - 17 kg/37.5 LBS
1x12 - 17 kg/37.5 LBS
1x12 - 17 kg/37.5 LBS
Seating Lateral Raises
1x07 - 8 kg/17.5 LBS
1x07 - 8 kg/17.5 LBS
1x07 - 8 kg/17.5 LBS
Decline Crunches
1x10 - BW + 5 kg/11 LBS
1x10 - BW + 5 kg/11 LBS
1x10 - BW + 5 kg/11 LBS
1x10 - BW + 5 kg/11 LBS
Dips
1x12 - BW
1x12 - BW
1x13 - BW Rep PR
Cable Rope Pushdown (first time I try this out). It was good
1x12 - 20 kg/44 LBS
1x12 - 20 kg/66 LBS
1x10+ - 20 kg/66 LBS was mirin my triceps so much I lost count :D . first time this happens
Hard to judge if my strengh has increased or decreased since I tried a new rep range. I'll check it till next time, but the workout went good I think :)