ASG-10 : workout & nutrition log

[jtwlson1]

after reading more into AGS-10 I figured I would give it a try.

I will try and post every work out day with that days work out and my nutrition from the day. On non work out days I will post my nutrition for the day, or try to at least.

I am on a cut and am trying to keep my calories a day at 1600-1800.
200-250 grams of protein a day
60-70 grams of fat
125-175 grams of carbs

**This may change, thinking about attempting leangains**

Background:
20 year old male
6'1" tall
229.5 LBS as of this morning.

Workouts;

Day 1:

rotator cuff warm up with 5lbs dumbbells

Incline bench press
1 working set, 4-10 reps at max effort, till failure

Flat Dumbbell press
1 Working set, 4-10 reps, max effort Until failure

cable cross overs
8 sets, 10 reps each OR 1 set 25-30 reps

standing calf raises
1 working set, 4-10 reps, ext.

seated calf raises
8 sets, 10 reps each OR 1 set 25-30 reps

Day 2:

Deadlift
1 working set, 4-10 ext.

Barbell or Dumbbell shoulder press
1 working set, 4-10 reps, ext.

Dumbbell side lateral
1 working set, 4-10 reps, ext.

one arm laterals
8 sets, 10 reps each OR 1 set 25-30 reps

barbell shrug
1 working set, 4-10 reps

dumbbell shrug
8 sets, 10 reps each OR 1 set 25-30 reps

Day 3:

barbell bent over row
1 working set, 4-10 reps

wide grip Lat Pull downs
1 working set, 4-10 reps

dumbbell row
1 working set, 4-10 reps

seated cable row
1 working set, 4-10 reps

straight arm pulldowns
8 sets, 10 reps each OR 1 set 25-30 reps

bent over read dumbbell lateral
1 working set, 4-10 reps

Day 4:
Tri pushdowns
1 working set, 4-10 reps

skull crushers
1 working set, 4-10 reps

overhead tri. extension
8 sets, 10 reps each OR 1 set 25-30 reps

dumbbell preacher curls
1 working set, 4-10 reps

cable curls
8 sets, 10 reps each OR 1 set 25-30 reps

flexion barbell wrist curls
1 working set, 4-10 reps

extension barbell wrist curls
1 working set, 4-10 reps

Day 5:
Leg extension
1 working set, 4-10 reps

leg press
1 working set, 4-10 reps

barbell squat
1 working set, 4-10 reps

hack squat
8 sets, 10 reps each OR 1 set 25-30 reps

stiff leg deadlift
1 working set, 4-10 reps

single leg curl
8 sets, 10 reps each OR 1 set 25-30 reps

Warm up sets:
before working a new muscle or muscle group I will be doing 2-4 warm up sets with light weight in the 12-15 rep range. also before every working set I will do 1 set at about 50% of my working weight. this set will also be in the 12-15 reps range.

Mon. Day 5
Tue. off
Wed. Day 1
Thurs. off
Fri. Day 2
Sat. Day 3
Sun. Day 4

Cardio:
cardio will be done every work out day pre workout for 20 Min and post work out on Days 2,3, and 4 for 40-60 minutes. most cardio will be done on an elliptical with a target heart rate of 130 BPM. I may also try HIIT on some off days for 30 or so minutes.

If I left anything out, Let me know.
Got questions? Just ask.

Day one will be posted in the next post.

[jtwlson1]

Weight Post work out: 229.5 LBS

Workout, Day1 8:30AM

20 Min. elliptical

1. incline bench, 95lbs x 12, 135lbs x 5
2. DB flat press, 30's x 12, 40's x 8
3. cable cross overs, 6 sets x 20lbs x 10, 2 sets x 30lbs x 10
4. standing calf raises, 300+BW x 10
5. seated calf raises, toes in, 2 sets x 90lbs x 10, 2 sets x 140lbs x 10
toes out, 2 sets x 90lbs x 10, 2 sets x 140lbs x 10

workout overview:
felt good doing the workout, think I need to push my weights a little bit more and get closer the the 4-6 rep range on the 1 work set's. feel weak compared to a lot of guys on here but it will come with time. need to cut some weight too, looking to get to 200lbs-210lbs by mid June.

Food:
Breakfast, 1 banana, PB and grape jelly on whole wheat
Snack, protein shake post work out
lunch,teriyaki stake stir fry
.5 lbs of steak
frozen stir fry veg.
teriyaki sauce in frozen veg's.
1 serving of whole wheat pasta,
snack:2 handfulls of total cereal, string cheese
Dinner: servin of corned beef, 2 pieces if rye bread, serving of mashed potatoes plain
casein before bed every night.

[jtwlson1]

today was an okay day, off training day. had to work 12 hours instead haha

Food:

Banana and total with no milk for breakfast
foot long steak and cheese sub with red onion, american cheese on honey oat bread from subway.
brisket, queso cheese, jalapeno's, and corn chips for dinner

(if you haven't figured out yet, im a cook in a restaurant)

casein before sleep.