BTK Summer Shred Down----> Bringin The Kuts

[The Solution]

I call forth:


1) Justin "SupaaJ"
2) Lawrence "Sunchienlee"
3) Manu "The Freak Show" aka PBateman2
4) Tom "braggable"
5) Bob "The Solution"
6) sabouneh!
7) Ted "tenacious707"
8) dave ''Juicydanglers''
9) bazak
10) Michael "nutshell20"
11) Tom "insert one of Justin's nicknames" aka viennafat
12)BAM, er, I mean Lauren "illiniStrive"
13)Chad "Cobaltis"

This is the BTK Cutting Log, and with that we are on a journey to shed the fat, tone up for the summer, and continue to progress towards our goals.

So you ask what is BTK? Manu best explained it before as the "Bleed Time Krew" Its about giving it you 110% everyday you walk into the gym. Every step you take, every movement you perform, every rep you do, every exercise you have lined up for the workout, every single step of cardio. its the mentality of pushing yourself beyond limits, making yourself a better person, and driving yourself to new limits to make yourself a stronger person in and out of the gym. Not only are we here to cut up, but learn from others to help us succeed in and out of the gym.

When you execute a rep you try to dismantle your muscle fibers by squeezing them with every ounce of energy you have. When you are done with a set you know you left nothing in the tank. When you are done with an exercise you know you could not do another rep. This is the BTK lifestyle. You walk out of the gym knowing you gave it everything you had. Manu said it best " I care about PRs, mental strength, and drive"

The word that strikes my mind when thinking of BTK is Sacrifice . How much are you willing to give to attain your goal? The hardest part of contest prep when I was striving towards the stage was the time to do all the cardio, the time to hit my meals, the time to hit my workouts, and fighting the demons that wanted me to give in and quit. Overcoming the mental obstacles and pushing through pain and suffering for one goal and that was to bring home hardware and show everyone that I have what it takes to overcome adversity and defy my own limits. Next year at this time when i step on a national NPC stage in Pittsburgh at Collegiate Nationals I will win the LW class and pose in the overall. MARK THOSE WORDS.

We will include:
- Pictures
- Workouts
- Meals
- Training/Diet Help
- Videos

I look forward to all of those who want to join.


Lets get this Rolling.....

Goals - TO hit around 155lbs which gives me a good estimation on how i look next time i compete as a lightweight (top of LW is 154) and how i respond to different prep approaches while cutting. Last time I competed I was a strung out 145lbs at the bottom of lightweights and was outmassed but i still placed and took 3rd in the lightweights and 6th in the novice (out of 12)

Pics:
http://img231.imageshack.us/img231/4416/dscn0418k.jpg
http://img199.imageshack.us/img199/7695/dscn0422s.jpg
http://img714.imageshack.us/img714/5645/dscn0423z.jpg

My entry of what BTK is?: Working out with a role model of mine Marc Lobliner @ University of Cincinnati:

X6wTz58k4ao

Workout from today:


Upper:

DB Bench: 80's x 10 (3 Sets)
T-Bar Row: 3 Plates + 25 x 8 (3 Sets)
Decline Hammer Strength Chest Press: 3 Plates x 12, 8, 6 RP
Close Grip Pulldown: 100 x 10 , 8, 6 RP
Life Fitness Lateral Raise: 90 x 12, 10, 8 RP
Skullcrusher: 110 x 15 (2 Sets)
Preacher Curl: 90 x 12 (2 Sets)

-- Great workout with "Mr Pittsburgh" Jack Sullivan (our head trainer) and winner of that show.

-- Hit a new low two days in a row (almost 160) and today is a refeed lets hope it brings a WOOSH on my way down to around 155.

-- Hand felt great with DB's, almost 100% with they finger/hand now its time to get back to the grind!

[The Solution]

Recent Meals:

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN0424.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN0409.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN0406.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN0393.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN0378.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN0377.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN0341.jpg

[mike201011]

In :) Trying to cut to 90 lbs.










JK Not cutting but still in for the knowledge and banter :)

EDIT: 5 starred.

[MOCAMBO]

lol Bob I have no idea how you fit those meals into your macros while cutting!

beast!!!!

Post some recipes when you can too!

[cobaltis]

Bob I will heed your call and be the "fat kid" for this log! Will post tonight after my workout or in the morning my intro... How often do we plan to update it?

[SupaaJ]

Quick "IN" Post Bob. I seriously got chills from that solid paragraph about BTK. Solid writing my brotha!

I'll be updating tonight with some pics and info.

Cheers to all that will be participating, posting and lurking!

[limelite]

IN ON THE FIRST PAGE. /spot for sale. LOL j/k

Page is finally up! Subbed in, of course! :)

[hheck50]

Aww. Let me know when the bulk thread opens up

[canuck17]

dat BTK Krew... buncha iron pumping animals I tell you! Will be lurking quite often, kill it guys!

[PBateman2]

Hellsssssssssssssss YEAAAAAAAAAAAAAAH!!!!!!

Let's tear this shyt up!

Great intro Bob!!! Awesome.

[SupaaJ]

Hellsssssssssssssss YEAAAAAAAAAAAAAAH!!!!!!

Let's tear this shyt up!

Great intro Bob!!! Awesome.

Main Man Manu in this haus!!!! :cool:

Expect some sick posing videos on my end eventually. :)

[PBateman2]

Main Man Manu in this haus!!!! :cool:

Expect some sick posing videos on my end eventually. :)

Awesome, J!

[Power_Strike92]

I like were this thread is going!

[daveel]

Subbed will be using you animals as the bench mark on my own cutting experiance.

Goodluck to everyone.

[juliacheh]

In on this sh.t for my favorite guys!!!

Not cutting though :D

[Prestonmayne]

In!!







http://chzgifs.files.wordpress.com/2010/09/rightonguysp1.gif

[The Solution]

lol Bob I have no idea how you fit those meals into your macros while cutting!

beast!!!!

Post some recipes when you can too!

Moderation (cheat meals), Good cooking skills, and creativity. I like to cook on my off days from work (i work 50+ hours a week) other than that i keep it simple. Overnight oats, French Toast, Sandwiches, Bread Pudding, Stirfrys... Just hit my numbers on fitday.


Bob I will heed your call and be the "fat kid" for this log! Will post tonight after my workout or in the morning my intro... How often do we plan to update it?

Update when you want to update bro! This is for everyone! We can all learn from being a family and sharing ideas.


Quick "IN" Post Bob. I seriously got chills from that solid paragraph about BTK. Solid writing my brotha!

I'll be updating tonight with some pics and info.

Cheers to all that will be participating, posting and lurking!

Check my edit on the intro! Its better!


Hellsssssssssssssss YEAAAAAAAAAAAAAAH!!!!!!

Let's tear this shyt up!

Great intro Bob!!! Awesome.

Yes SIR!


In on this sh.t for my favorite guys!!!

Not cutting though :D

Not cutting? psh who cares. Welcome and enjoy the ride! Your my favorite girl on the forums keep doing your thing and keep us up to date on your progress working with the main man Alan Aragon!

[two_buff]

Subbed! Looking to learn a lot:)

[juliacheh]

Not cutting? psh who cares. Welcome and enjoy the ride! Your my favorite girl on the forums keep doing your thing and keep us up to date on your progress working with the main man Alan Aragon!

Wow, thank you so much, <3 you too:)
in before Alan checks out this thread :)

[BrennanHockey]

In on this epic thread. Can't wait to read the motivation from this thread.

[bazak]

In!

[SupaaJ]

I'm about to BTK the fuak out of biceps, triceps and forearms tonight. Bleeeeeeddd time.

Everyone ready for some guns photos later? Good, I thought so. :cool:

[Lvisaa2]

In for a culmination of tearing shiat down and shredding up. GET IT

P.S. Food pron is looking sexsi.

[juliacheh]

I'm about to BTK the fuak out of biceps, triceps and forearms tonight. Bleeeeeeddd time.

Everyone ready for some guns photos later? Good, I thought so. :cool:

J, I am always ready for your bicepz


<3

[SupaaJ]

J, I am always ready for your bicepz


<3

LOL read the post I just did in your journal. We are on the same wavelength...bein SupaaJ's n all. :cool:

[b3b0p]

Very inspiring Bob. I'll be in watching. Subbed.

[viennafat]

I'm IIIIIIIIIINNNNN!!
Sh!t's gonna get crazy in here!


Great job, Bob!

[franko man]

IN! This would be E.P.I.C to read! One of the best threads you could possibly find on the forum!
Great job Bob!!!

Wouldn't it be fun if people were to bet on who's got the best cut by the end of summer? :D just a thought!

[PBateman2]

Even better intro Bob! Proud:)


I'm about to BTK the fuak out of biceps, triceps and forearms tonight. Bleeeeeeddd time.

Everyone ready for some guns photos later? Good, I thought so. :cool:

Right on, J!!! KILL 'EM!!!!!!!!!

[sunchienlee]

Awesome job Bob!
Subbed! BTK rulez :D

[SupaaJ]

I. Am. Coming. For. What. Is. Mine.

You do not agree?
http://i53.tinypic.com/2zfqwbl.jpg
http://i53.tinypic.com/1zef81c.jpg
http://i53.tinypic.com/2r41lxl.jpg
And one more, because I need to be reminded how ****ty my arms are. Isn't that why we train? To get better? I sure do.
http://i51.tinypic.com/ieht2q.jpg

I bleed for each and every little crevice in this physique, I EARNED mine, how about you?

ARMS <---yeah I do an "Arms" day, write back when you have 18.5's bro haters. :cool: I'll wait patiently here. By this door---->

DB Seated Two-Arm Curl w/ Supination
40's(12), 40's(12), Two set PR, 45's(10) Big time PR with the new form!

Decline EZ Skull
75(8), 95(10) PR!, 95(8), quickly into 75(8)

Standing BB Reverse Curl
70(12), 70(12) Two set PR, 80(10)

V-Bar Pressdown On heavy outside stack
70(8), 80(12) PR, 80(10), 80(8)

BB "SupaaJ" Curl
60(10), 80(10), 70(10)

One-Arm Seated DB OH Extension
27.5(12), 30(10) PR, 30(8)

BB Wrist Curl
115(12), 115(12), 115(8) lol

Cardio: None, this kid is 210 on the button (with clothes/shoes, so I have lost exactly 10 lbs in 6-7 weeks)

Started cut end of May at a chunk-o 215. Currently a svelte 205 on the way to a WICKED 195.

Waist start=33"
Waist current=31"
Goal=29"

Cheers fellow BTK'ers I bring my ish all day eery day, do you? :D

[cobaltis]

All right! I am here to learn from the best and make the rest of them look good!

You can call me the BTK Fat Kid, but dont underestimate me...

My motivation is at an all time high, I am going to crush this cut. Nothing has stopped me in the past from my goals and its not going to now. Dropped 107 lbs in 8 months, Nothing compared to what I am about to do now... You can check out my fat loss log in my sig and more pics in bodyspace but...

A PBateman Inspired pic... Yea I pulled the hat out for this!
http://imagecdn.bodybuilding.com/img/user_images/growable/2011/07/09/37024362/gallerypic/1ALhyA1NOZhrprwA31SibZerGJVyx200.jpeg
And An attempt to spread the Lats I dont have...
http://imagecdn.bodybuilding.com/img/user_images/growable/2011/07/09/37024362/gallerypic/1zJt46Du3L6cbw7Qle9NM2UbTaLtQJ0331.jpeg

Goals? Cut to ~10% BF so I can start a solid bulk.

Diet
On IF, Feed between 12:30-8:30 and of course IIFYM
http://www.myfitnesspal.com/food/diary/cobaltis?date=2011-07-08
Currently cutting on ~2300 Calories per day (I sit on my A$$ all day at work...) averaging about 700 cal def.


Todays workout to kick things off...
Shoulders Calves Abs

First to get the blood flowing. No. Fawk That. Lets get it surging!
8 min 19 sec Mile to warm up, was easy, Ill keep workin on this though I should be able to get back to 7 min in no time.

Unfortunately I was new to a number of these exercises so I was trying to find my right weights while trying to give it my all. I feel pretty good about the workout but there is always room to push harder and lift heavier so next time I will Kill This workout!
Little volume to this workout...

Seated Smith Machine Military Press Behind Head:
2 warm-up sets of 50lb (+bar weight?) - 10 reps
3 sets to failure 90lb (+bar weight?) - 8,7,6 reps

Alternating DB Shoulder Press:
1 warm-up sets of 25lb 10 reps
3 sets to failure 35lb 10,10,10 reps
1 drop set to failure 40lb 8 reps, 25lb 6 reps

Superset:
DB Side Raises:
1 warm-up set of 25lb 10 reps
3 sets to failure in 25lb 16 reps
&
DB Side Raises Behind The Back:
3 sets to failure 15lb 10 reps then 2 at 10lb 16 reps

Dumbbell Shrugs:
1 warm-up set of 80lb 10 reps
3 sets to failure in 100lb 20 reps, 110lb 20 reps, 125lb - 12 reps Dumbell PR!!

Cable Rear Raises:
1 warm-up set of 10lb 10 reps
7 sets of 12-16 reps (15lbx15,x20,20lbx13,x16,22.5lbx16,25lbx12,x15)

2 Min Max Difficulty Reverse Elliptical to re-warm up legs

Standing Calf Raises:
2 warm-up sets of 180lb 15 reps and 270lb 12 reps
4 sets to failure 360lb 12 reps x2, 410 lb 10 reps, 460 lb 10 reps

Donkey Calf Raises:
4 sets 20 reps each 300lb, 320lb, 360lb, 380lb and bonus set 430lbx15

Seated Calf Raises:
7 sets 45lbs 15,12,14,12,10,12,12 reps

Hanging Leg Raises:
3 sets 20 reps

34 Min Biking 16 mph

I may not look the best at the start or the finish but I got the most room for improvement so dont count me out of this thing yet :)

Food?
It was leftover night... Grilled Chicken, Asparagus, and Shepards Pie and 2 Nectorines that didnt make it in the pic.
http://i306.photobucket.com/albums/nn263/cobaltis/Dinner.jpg

Snack of the day? Co Worker brought a Bacon Maple Bar Cake (Maple bar donut with bacon on top), Took 2 bites, didnt care for it.
http://i306.photobucket.com/albums/nn263/cobaltis/maplebaconbar.jpg

[juicydanglers]

ok till i get a proper post up im just gunna leave this here

anyone whos been in my log has already seen it

if you havent then im leaving it cos its my proudest moment in the gym so far and it was done last tuesday having been cutting for three weeks :)


x0gcoE_4imI

[cobaltis]

ok till i get a proper post up im just gunna leave this here

anyone whos been in my log has already seen it

if you havent then im leaving it cos its my proudest moment in the gym so far and it was done last tuesday having been cutting for three weeks :)


x0gcoE_4imI

Nice! and Raw Dawg Style too :) I need to work on the grips...

[juicydanglers]

thanks chad, im gunna have to learn a few more names it seems!

[The Solution]

Even better intro Bob! Proud:)
/QUOTE]

Thats how we roll

[QUOTE=SupaaJ;714428311]I. Am. Coming. For. What. Is. Mine.


Not unless I get it first ;)


All right! I am here to learn from the best and make the rest of them look good!



ok till i get a proper post up im just gunna leave this here

anyone whos been in my log has already seen it

if you havent then im leaving it cos its my proudest moment in the gym so far and it was done last tuesday having been cutting for three weeks :)



Thats what I am TALKING ABOUT!!!!!!!!!

[juicydanglers]

Hi guys!!




http://imagecdn.bodybuilding.com/img/user_images/growable/2011/07/09/28876202/gallerypic/1w8oPBRFyLXNukALbrJLLMgCItytgg037.jpeg

dont try this at home, it takes years to master the 'tongue sticky outty' pose :D




http://imagecdn.bodybuilding.com/img/user_images/growable/2011/07/09/28876202/gallerypic/1lfs0YIfXk4iaXGIN8zLKd1RfK2Zk51949.jpeg


myspace angles FTW!!!





Ok serious face!!


Although you’ve known me as juicydanglers my name is David Plucknett (you can prob find me on fb, theres only a few out there and im the handsome one with the babyface :D) Im a 21 year old postgrad from England just graduated in sports science

In a couple of months time I begin my journey towards being a fully qualified strength and conditioning coach

I discovered the BTK a few months back by stumbling across manu AKA pbateman2’s second log and finding a level of training I haven’t seen before in the UK, it also changed my preconception that all huge guys were arrogant retards who knew nothing more than how to eat and lift , you wouldn’t believe how many **** nuggets I see in my gym, even one who claimed he was dorian Yates training partner :D

I would never call myself a bodybuilder nor a powerlifter I just love doing this

I started lifting dumb bells when I was 16 getting little progress but didn’t mind because I just loved doing it for the buzz, I was (and to a large extent still am) a skinny fat guy with lovely lanky limbs

My definition of BTK is ‘’passion’’ doing it because you love doing it, not because you feel like your supposed to, or avoid feeling bad, or someone said you should. Just 100% intrinsic motivation. I think when I look past everything that’s my ultimate goal

I know in comparison my physique is far less impressive but I hope I can look back on these pictures in a few years time and see what pure heart and determination can achieve,


Goals

]within this cutting log im trying to get down to 160 and for the first time ever see some abs poking through, ive been cutting for 25 days now and am down 2% bf roughly @ at 172 :)



workout programme

Currently on madcows 5x5 and on week 9 atm, strength is slowly going up



Diet

I pretty just make sure i get enough protein in each and every day for me i try and get 150 g in and vary carbs to match my level of activity for the day using 'myfitnesspal'




ok now that we have got that serious bit outta the way

i give you.....




a 1500 cal sandwich made by yours truly ;)





http://imagecdn.bodybuilding.com/img/user_images/growable/2011/07/09/28876202/gallerypic/1GroM0e88UG2lpcJBrCqweAiamp5fk0880.jpeg

Thanks for including me in this log!!

[Sabouneh]

Whats up guys I will postin up my progress pics either later today or tomorrow... Something to compare with my end pictures. I've been hitting the weights for years on and off but only seriously hitting them for the last 1-2 . I used to write everything down that I did in the gym, now I'm taking a different approach where I go in and destroy whatever muscles I decide to hit.... This allows me to do different lifts and machines with different rep ranges and makes my gym experience different every time I step in there. There are a few lifts that I do consistently to track progress ... Things like incline and flat bench, bb rows, straight bar curls, weighted dips, shoulder press..... Diet basically Is whatever I want whenever I am hungry and I just track protein intake. This is all I got for now until my next woRkout and progress pics

[The Solution]

Lower:

Hack Squats: 3 Plates/Side x 10 ---> 2 Plates/Side x 20
Leg Extension: 205 x 10 ---> 190 x 8 ---> 175 x 8
DB SLDL's: 80's x 10 (3 Sets)
Lying Leg Curl: 110 x 10 ---> 90 x 9 ---> 75 x 10
Seated Calf: 2 Plates/Side x 12 (3 Sets)

-- DB's are giving no pain, just getting use to using my index finger around the bar to grip them is weird after negating it the past few weeks.

-- Great MMC and I am starting to believe this is a major reason why my legs have grown. Ever since training with Marc and he told me drop the ego/weight and start focusing on the MMC/ROM you will see better leg growth. The pictures do not lie. Going to keep hammering away.

-- Woke up with no change in weight after my refeed yesterday and in taking a little over 400g carbs. Hope to hit some new lows!

[Sabouneh]

Here are some pics taken from today... and a little video... these are all kinda crappy but i did my best ... i look a little more defined in person as lighting sucks and i am bad at taken the pics.. today i hit little of everything for my upper body....

todays high- DB flat bench 105's for 8 and then another set of 5.. not bad for really not doing flat db bench in a while... did some weighted dips with 45lb plate but that was more for form. I can do 2 45lb plates for sets normally.. something in my shoulder is a little screwy so im taking it easy for a little bit..

http://i1113.photobucket.com/albums/k512/sabouneh4/IMAG0074.jpg
http://i1113.photobucket.com/albums/k512/sabouneh4/IMAG0076.jpg
http://i1113.photobucket.com/albums/k512/sabouneh4/IMAG0077.jpg
http://i1113.photobucket.com/albums/k512/sabouneh4/IMAG0080.jpg
http://i1113.photobucket.com/albums/k512/sabouneh4/IMAG0081.jpg

http://i1113.photobucket.com/albums/k512/sabouneh4/th_VIDEO0002.jpg (http://s1113.photobucket.com/albums/k512/sabouneh4/?action=view&current=VIDEO0002.mp4)

weight is about 155-156 at the moment.. had a high cal day yesterday.. back to cutting as of today. so i am retaining some water..

keep pounding and let the challenge begin...

[tenacious707]

Intro
- Whats good everyone ?! I'd like to say its an honored to be included in the BTK cutting log and I'm ready to bring the pain... Hard work inside and outside the gym has been part of my whole life and it's nothing new to me. I'm glad I joined in this to have other people inspire me and hold me accountable. Straight up the hardest part of cutting for me is DIET. I swear I have a 300 pound sumo wrestler trapped in my stomach. But time to cut the shxt and represent. Lets do this.

Goals
- Currently Im 164.8 after a hard week of partying and celebrating the 4th. I took a month off between jobs and I start my new career on Monday. I don't know what my schedule will be but Im going to stick with IF 16/8 and gym in the morning before my shift.
- I WILL to cut down to 155 and see what it looks like then go from there

Current Weight - 164.8 - 7/9/11
http://i6.photobucket.com/albums/y208/tenaciousted/11.jpg
http://i6.photobucket.com/albums/y208/tenaciousted/11side.png
- All I have is my iphone for pictures unfortunately.

Current Split
M - Chest / Biceps / Calves
T - Back / Abs
W - Legs / Calves
T - Shoulders / Tris
F - Cardio / Abs
S - Full body
S - OFF
I have 5 30 min cardio sessions a week. I train high volume and like to stay in the 8 to 12 rep range. Sometimes I will mix it up and go into the 3-5 rep range depending on how I feel.

Full Body / Cardio - 7/9/11
- Hammer Press Incline
2 pps + 25 x 8
2 pps + 25 x 7
2 pps + 10 x 10
2 pps x 8

- Cybex Closegrip Pulldown machine
230 x 12
250 x 10
260 x 10
270 x 7

- DB Side Laterals
20 x 12 x 3

- Lying Leg Curl machine
110 x 10
115 x 10
120 x 8

- DB Shrugs
90 x 20 x 3

- Rope pressdown
70 x 15
80 x 12
90 x 12 dropset 60 x 12

- Leg Extension
130 x 12
150 x 10
170 x 8

- Bicep preacher curl machine
80 x 12
90 x 10
100 x 8 dropset 60 x 12

- Cardio
502.4 cal 31:10 min on the eliptical.

[PBateman2]

I. Am. Coming. For. What. Is. Mine.

You do not agree?
http://i53.tinypic.com/2zfqwbl.jpg
http://i53.tinypic.com/1zef81c.jpg

^^This is the most interesting man in the wooooooooooooooooooooorld!

SICK! SICK! SICK! Great gunz session.

You will have to fill me in on that Supaa-J curl:D Always down for new ideas!


@Chad (cobaltis): Hahha! Love the intro! Hat is nice and low:D Dont what you are talking about BTK fat kid.....not even close!! Youre at a good starting point.

Nice training and eats!

@David (juicy): That shirtless BTK was hilarious! I saved that to my desktop! EPIC!!!

Sick DL video. Good form. Good focus and intensity.

I would SMASH that 1500 calorie sandwich. Looks like PURE SEX:D


@Eric (sab): Good starting pics! Youre a BTK OG:D Been here for a looong time! Where was the video?


@Tenacious707: Lookin lean already! Nice training split. Six days a week! DAMN!

BTW - What is your name?


I leave it to you guys to decide. Do you want to pick one poster who posts their sessions, eats, pics etc.. for the week? Then the following week another poster will be chosen and they post for the week. What ya think?

I think it would make it easier to follow and allow a bit of flow to the log. I'll let you all decide.

Good stuff so far! Impressive.

[tenacious707]

@Tenacious707: Lookin lean already! Nice training split. Six days a week! DAMN!

BTW - What is your name?


I leave it to you guys to decide. Do you want to pick one poster who posts their sessions, eats, pics etc.. for the week? Then the following week another poster will be chosen and they post for the week. What ya think?

I think it would make it easier to follow and allow a bit of flow to the log. I'll let you all decide.

Good stuff so far! Impressive.

Thanks Manu! I was leaner before but didnt stay up on things so Im back here to represent for the BTK. My name is Ted by the way. Im up for whatever, I like the idea of each person posting for the week.. We do have a lot of people in here so well need a flow definitely.

[SupaaJ]

Lol Manu, all I could think of was the Dos Quis beer commercials. :D

@ Bob: Hell yeah man, that's the spirit! You are looking awesome so far, so I expect big things from you!

@ All BTK cutters: SOLID farkin turnout! Real pleased with the thread, so all have great bases to start this cut from and I'm certain pushing each other to succeed will keep things moving steadily forward.

[SupaaJ]

I was actually thinking of having a poster per day (well maybe 2 because of the amount of posters).

Justin----> Fridays. (one more spot open for this day)

If all agree, I will update a final post with who posts on what day so all we have to look forward to each day is 1-2 SOLID posts. Where these contributors can feel free to clog up the journal with a nice long update post. :)

Cool?

[cobaltis]

I was actually thinking of having a poster per day (well maybe 2 because of the amount of posters).

Justin----> Fridays. (one more spot open for this day)

If all agree, I will update a final post with who posts on what day so all we have to look forward to each day is 1-2 SOLID posts. Where these contributors can feel free to clog up the journal with a nice long update post. :)

Cool?

Works for me. I will take the other friday I guess :)

I told you guys I was going to bring it, new low today at 187.0 (exactly 140 lbs down from my highest now) lowest ive weighed since pre-highschool. Not sure of the BF% but expecting to have to hit the high 170s...

[Sabouneh]

^^This is the most interesting man in the wooooooooooooooooooooorld!

SICK! SICK! SICK! Great gunz session.

You will have to fill me in on that Supaa-J curl:D Always down for new ideas!


@Chad (cobaltis): Hahha! Love the intro! Hat is nice and low:D Dont what you are talking about BTK fat kid.....not even close!! Youre at a good starting point.

Nice training and eats!

@David (juicy): That shirtless BTK was hilarious! I saved that to my desktop! EPIC!!!

Sick DL video. Good form. Good focus and intensity.

I would SMASH that 1500 calorie sandwich. Looks like PURE SEX:D


@Eric (sab): Good starting pics! Youre a BTK OG:D Been here for a looong time! Where was the video?


@Tenacious707: Lookin lean already! Nice training split. Six days a week! DAMN!

BTW - What is your name?


I leave it to you guys to decide. Do you want to pick one poster who posts their sessions, eats, pics etc.. for the week? Then the following week another poster will be chosen and they post for the week. What ya think?

I think it would make it easier to follow and allow a bit of flow to the log. I'll let you all decide.

Good stuff so far! Impressive.

the video is the last blurry pic that you see.. just click on it... its just a vid of me kinda showing my progress... no weightlifting vid yet

[The Solution]

I leave it to you guys to decide. Do you want to pick one poster who posts their sessions, eats, pics etc.. for the week? Then the following week another poster will be chosen and they post for the week. What ya think?

I think it would make it easier to follow and allow a bit of flow to the log. I'll let you all decide.

Good stuff so far! Impressive.




[QUOTE=SupaaJ;714670181]I was actually thinking of having a poster per day (well maybe 2 because of the amount of posters).

Justin----> Fridays. (one more spot open for this day)

If all agree, I will update a final post with who posts on what day so all we have to look forward to each day is 1-2 SOLID posts. Where these contributors can feel free to clog up the journal with a nice long update post. :)

Cool?


Totally up to you guys. You want to do one day a week? I also have a link to my workout journal as well in my signature.

Once a week we could do updates like this:

** Highlights from your workouts
** Picture Updates
** Weight Updates
** Meal Updates (pictures)
** Videos of lifts/posing?


Anything I am missing?

[illiniStrive]

x0gcoE_4imI

Did this on a cut?? Dayyyyyum. Nice work!

The only tip I would give is to lower your hips and reset your form each time. Use those powerful glutes :p


I was actually thinking of having a poster per day (well maybe 2 because of the amount of posters).

Justin----> Fridays. (one more spot open for this day)

If all agree, I will update a final post with who posts on what day so all we have to look forward to each day is 1-2 SOLID posts. Where these contributors can feel free to clog up the journal with a nice long update post. :)

Cool?


Totally up to you guys. You want to do one day a week? I also have a link to my workout journal as well in my signature.

Once a week we could do updates like this:

** Highlights from your workouts
** Picture Updates
** Weight Updates
** Meal Updates (pictures)
** Videos of lifts/posing?


Anything I am missing?

I like the idea of a couple designated per day. And then everyone can just update with random progress picks, weight updates, lift vids and whatever throughout the entire week.

[cobaltis]

@Chad (cobaltis): Hahha! Love the intro! Hat is nice and low:D Dont what you are talking about BTK fat kid.....not even close!! Youre at a good starting point.

Nice training and eats!

Thank you, that means a lot coming from you!
Though I didnt post the not so flattering pics here that are in my bodyspace...

This log has managed to up my motivation even more, Today is Back and Bis, should be a Good one!

[bazak]

Intro

BTK! I'm not one for a lot of words (or pictures) but looking forward to getting shredded with everyone!

Stats:

5ft9
75kgs,

Goals

Haven't decided on a scale figure yet but looking to drop a few percent while setting PRs and maintaining as much lean mass as possible. Maybe someone can jump in and advise but I would put myself at about 14%/15%, if so I would like to loose 2%/3% and then start a recomp.

https://869789182725854870-a-agranat-eu-org-s-sites.googlegroups.com/a/agranat.eu.org/www/photo1.jpg

Diet

I follow Martin Berkhan's leangains approach, fasting for 16 hours and eating for 8 hours. In the past I have cycled calories depending on perceived activity however I have just purchased a Bodymedia Fit so considering setting calories 200/300 less than my actual calories burned for the day.

General targets are 230P/160C/70F or 230P/260C/70F

And of course IFYM!

Training

For about two years I did a little bit of everything and achieved a little bit of nothing so decided to change my approach, focusing on building a strong base before moving on to a more specialized program. I am going into my second week of Madcow 5x5.

Best of luck everyone! tear it up!

[juicydanglers]

hey if were doin a rotation system ill take the day(s) nobody wants

seems only fair as you guys are busy with work and im currently in my post graduate honeymoon period... i.e. unemployed :'(

whatever works for everyone

[sunchienlee]

Here goes my attempt :)

I am relatively new to training compared to everyone else here. I am eager to learn and I know I can learn a lot from all the knowledgeable and inspiring individuals here. I feel like I am the little guy trying to keep up with the big boys in the big league... feelsbadman.jpg

I was always the fat kid in school. I picked up weight training in university but was never "doing it right"; in other words, wasted a whole lot of time. I was as heavy as 187lb and as light (skinny fat) as 137lb.

Right now I weigh in about 154lb @ fairly high BF% as you can see from my photos.

http://desmond.imageshack.us/Himg832/scaled.php?server=832&filename=img0265hw.jpg&res=medium
http://desmond.imageshack.us/Himg193/scaled.php?server=193&filename=img0266aq.jpg&res=medium

My goal is to keep cutting till I am about 12-14% BF then start a slow bulk.

I just wanna say that really all of you that I have met here on bb.com have really been inspiring and you guys motivate me to push myself everyday. Not just weight lifting, but life in general. It would be awesome to really meet you guys in real life one day.

My current split is:
Mon: chest
Tues: back
Wed: arms
Thurs: shoulders
Fri: legs
Sat: upper body
Sun: rest

I have a training log for the actual exercises that I do for each day. I am thinking of switching to a 5-day split.

I am doing IF, but my fasting time varies from day to day. But I always fast for at least 16 hours. I am using a BMF (I know I know, but I am a bit OCD, so it's for a little peace of mind), so I would make sure I eat about 200-300cal under what it says.
I would make sure I hit my protein and fat minimum then fill the rest with a combination of cho/pro/fat.

Some eats:
http://desmond.imageshack.us/Himg832/scaled.php?server=832&filename=img0273w.jpg&res=medium
http://desmond.imageshack.us/Himg718/scaled.php?server=718&filename=img0274ci.jpg&res=medium

That is all :)

[The Solution]

Sun ^^ After seeing your pictures, I wold say cutting is not for you. You lack mass on your entire body, and I bet if you did eat right and just lifted hard your body would recomp as you would lose fat and gain muscle.

How long have you been training serious? I would read this article. I by no means am trying to disregard your mindset, but something to consider for those who are newer to training

http://www.bodyrecomposition.com/muscle-gain/whats-my-genetic-muscular-potential.html

Stick to a VERY basic 3-4 day split of compound lifts and make sure you are getting in those rest days to recover and GROW... I would highly consider this for the best. The little bit of pudge may be from not having enough muscle to fill out your body. I too fell victim of this.

[canuck17]

Sun ^^ After seeing your pictures, I wold say cutting is not for you. You lack mass on your entire body, and I bet if you did eat right and just lifted hard your body would recomp as you would lose fat and gain muscle.

How long have you been training serious? I would read this article. I by no means am trying to disregard your mindset, but something to consider for those who are newer to training

http://www.bodyrecomposition.com/muscle-gain/whats-my-genetic-muscular-potential.html

Stick to a VERY basic 3-4 day split of compound lifts and make sure you are getting in those rest days to recover and GROW... I would highly consider this for the best. The little bit of pudge may be from not having enough muscle to fill out your body. I too fell victim of this.

This^. And in the most helpful and considerate way possible, much like Bob is obviously doing. Build a strong foundation, and then cut down to show all your hard work after... especially at first. Or "recomp" to a degree where you are essentially killing two birds with one stone and gaining LBM and losing a few lbs of fat. Looks like this approach might do you the most justice, and allow you to really find some good gains if your game in the kitchen is pretty dialed in as well.

[sunchienlee]

Sun ^^ After seeing your pictures, I wold say cutting is not for you. You lack mass on your entire body, and I bet if you did eat right and just lifted hard your body would recomp as you would lose fat and gain muscle.

How long have you been training serious? I would read this article. I by no means am trying to disregard your mindset, but something to consider for those who are newer to training

http://www.bodyrecomposition.com/muscle-gain/whats-my-genetic-muscular-potential.html

Stick to a VERY basic 3-4 day split of compound lifts and make sure you are getting in those rest days to recover and GROW... I would highly consider this for the best. The little bit of pudge may be from not having enough muscle to fill out your body. I too fell victim of this.

Thanks Bob, I agree that I lack mass in my entire body :(

Your advice is exactly what I needed. I never really had a good idea of what I really should have been doing.

I guess I would not participate in this time's BTW cutting log :(
But I'd definitely be lurking!

Would you recommend to eat about 10% above maintenance?

[sunchienlee]

This^. And in the most helpful and considerate way possible, much like Bob is obviously doing. Build a strong foundation, and then cut down to show all your hard work after... especially at first. Or "recomp" to a degree where you are essentially killing two birds with one stone and gaining LBM and losing a few lbs of fat. Looks like this approach might do you the most justice, and allow you to really find some good gains if your game in the kitchen is pretty dialed in as well.

Thank you, I think you are 100% correct that I should build up a stronger foundation :)

Are you a fellow BC'er as well? or just a hardcore Canucks fan?? :)

[viennafat]

Hey Lawrence,

It's good to finally put a face to the name. :)

I think Bob's advice is correct. You'd be a better candidate for a recomp.
You're already fairly lean, bro.

But I don't see why you still can't participate in this log. Tom isn't really doing a cut but he's in here cuz he's getting shredded and adding mass.

[sunchienlee]

Hey Lawrence,

It's good to finally put a face to the name. :)

I think Bob's advice is correct. You'd be a better candidate for a recomp.
You're already fairly lean, bro.

But I don't see why you still can't participate in this log. Tom isn't really doing a cut but he's in here cuz he's getting shredded and adding mass.

I would still love to participate if it's possible :)

As with what Bob said, I am going to switch to a 4 day split. I am assuming that I would be hitting one BP once a week? Or do you guys think it would beneficial for me to hit a BP twice a week (like an upper/lower routine)?

[PBateman2]

I was actually thinking of having a poster per day (well maybe 2 because of the amount of posters).

Justin----> Fridays. (one more spot open for this day)

If all agree, I will update a final post with who posts on what day so all we have to look forward to each day is 1-2 SOLID posts. Where these contributors can feel free to clog up the journal with a nice long update post. :)

Cool?

Excellent idea. This works for me! I'll take Wednesdays!

[illiniStrive]

Excellent idea. This works for me! I'll take Wednesdays!

^ I'll take Tuesdays.

I'm a tough act to follow :D haha

[SupaaJ]

Monday:
Tuesday: Illinistrive
Wednesday: PBateman
Thursday:
Friday: Cobaltis and SupaaJ (closed)
Saturday:
Sunday:

[Sabouneh]

you can throw me on whatever day you like other than monday... have to much going on those days.. weekend might be best for my posting day.... but it doesnt matter...

the turn out is pretty good here... getting excited.. we need to take all these photos from the beginning and make a collage out of them.. and then do the same with our end pics.... make a little poster or something.. whoever is good with photo shop can do it haha

[viennafat]

I'm down for Mondays since it's open.
Although I'll probably start with real updates the following week (not tomorrow), if that's cool.

[Sabouneh]

I'm down for Mondays since it's open.
Although I'll probably start with real updates the following week (not tomorrow), if that's cool.

thats fine we will get this thing rolling this week though... whoever wants to start us out this week on their given day...

il take thursdays i suppose... and of course if there are more people we will double up on certain days...

[The Solution]

Monday:
Tuesday: Illinistrive
Wednesday: PBateman
Thursday:
Friday: Cobaltis and SupaaJ (closed)
Saturday:
Sunday:

Thursday -- The Solution




Would you recommend to eat about 10% above maintenance?

Maintain on Non-Workout Days
Add 50-75g of carbs on workout days above workout days (extra 200-300 kcals)


I would still love to participate if it's possible :)

As with what Bob said, I am going to switch to a 4 day split. I am assuming that I would be hitting one BP once a week? Or do you guys think it would beneficial for me to hit a BP twice a week (like an upper/lower routine)?

4 day split "Lyle McDonalds Generic Bulking Routine"
Upper/Lower 2x a week. STICK TO THE BASICS. just google it and rock it out!

[bazak]

I can post in about 12 - 14 hours? Late Sunday / early Monday for most?

[SupaaJ]

Monday: Viennafat
Tuesday: Illinistrive
Wednesday: PBateman
Thursday: The Solution and Sabouneh (closed)
Friday: Cobaltis and SupaaJ (closed)
Saturday:
Sunday:

[Sabouneh]

Monday: Viennafat
Tuesday: Illinistrive
Wednesday: PBateman
Thursday: The Solution and Sabouneh (closed)
Friday: Cobaltis and SupaaJ (closed)
Saturday:
Sunday:

I'm getting excited .. We need two people for every day of the week.. That would be pretty sweet.. Be a nice little competition.

By the way.. How long are we cutting for ? I need a end date to make the necessary adjustments :)

[SupaaJ]

I'm getting excited .. We need two people for every day of the week.. That would be pretty sweet.. Be a nice little competition.

By the way.. How long are we cutting for ? I need a end date to make the necessary adjustments :)

Yep, two per day would be pretty cool bud. We'll see what the crew wishes to do.

I was thinking mid September. Something like a 10+ week cut. You all can decide though, I just personally wish to be ready by then.

[juicydanglers]

ill take the last spot no one wants

inb4 no one wants to do wednesday

[The Solution]

By the way.. How long are we cutting for ? I need a end date to make the necessary adjustments :)

Im nearing week 11 on my cut right now. I have around 5-6lbs to lose and i will be right about my stage weight. Doing a mini-contest prep like run to see what I will look like a year later in contest shape to compare to last year to see the changes being made. Ill post pics of me around my show last year and when i finish this cut ;)

[illiniStrive]

Yep, two per day would be pretty cool bud. We'll see what the crew wishes to do.

I was thinking mid September. Something like a 10+ week cut. You all can decide though, I just personally wish to be ready by then.

Yeah, no further than late September plz. Then in on epic bulk thread :D

How else am I gonna get my squat to 225?!

[Nutshell20]

Nice job Bob! Will get my pics and log up today. Crazy motivation here! Let's do this!!!!!!!

[cobaltis]

Im down, September seems good to me as well. I just need to figure out how to quit Fawkin up my back... fawked it up Sat doing partial deadlifts with light weight... I really dont want to give up my squats and deadlifts...

[juliacheh]

Yep, two per day would be pretty cool bud. We'll see what the crew wishes to do.

I was thinking mid September. Something like a 10+ week cut. You all can decide though, I just personally wish to be ready by then.

Epic, we will start a bulk at the same time.
SupaaJs will be bulking together. Yay for poptarts
:D

[juicydanglers]

Yep, two per day would be pretty cool bud. We'll see what the crew wishes to do.

I was thinking mid September. Something like a 10+ week cut. You all can decide though, I just personally wish to be ready by then.

thats exactly when i was planning to stop :D

[SupaaJ]

^Well great, we all pretty much agree then!




Epic, we will start a bulk at the same time.
SupaaJs will be bulking together. Yay for poptarts
:D

Sadly, no bulks for J. Just recomp once cut is over. Been at this too long and I don't do well on bulks. Plus, if the modeling kicks into gear, I'll need to be under 8% all year.

Don't worry though, P.Tarts will be included. :D

[juliacheh]

^Well great, we all pretty much agree then!

Sadly, no bulks for J. Just recomp once cut is over. Been at this too long and I don't do well on bulks. Plus, if the modeling kicks into gear, I'll need to be under 8% all year.

Don't worry though, P.Tarts will be included. :D

I am planning to do a super lean bulk and stay under or at 18% body fat because if I am going to compete I don't wanna cut to competition lean like forever, but still yay for poptarts:D

Modeling is good, J, you should definitely do it with your physique and facial aesthetics.
BTW Dan Ray contacted me on Facebook and said he would be interested in doing a photoshoot with me. To say I am stoked is a major understatement.

[SupaaJ]

I am planning to do a super lean bulk and stay under or at 18% body fat because if I am going to compete I don't wanna cut to competition lean like forever, but still yay for poptarts:D

Modeling is good, J, you should definitely do it with your physique and facial aesthetics.
BTW Dan Ray contacted me on Facebook and said he would be interested in doing a photoshoot with me. To say I am stoked is a major understatement.

Woah, I need some Dan Ray contacting in my life! Yes jelly! :D
Yeah, glad to hear you'll stay lean. Sounds more like a recomp/slight bump of cals vs a bulk to me. But when I hear bulk, all I think is negative connotations. :/

I don't like to set weight numbers until I get leaner than now, as it's hard to tell where I'll end up, but I am assuming 190-192 finish and a slow recomp to 200. I'm 205 now and at 200 I'll be in a really really good spot as far as overall training performance and still being lean enough to model. But in the low/mid 190's, I'll be freaky lean......the goal. :) I want to go to interviews and have the agency tell me, go gain 4lbs, you too lean. lol!

[PBateman2]

Yep, two per day would be pretty cool bud. We'll see what the crew wishes to do.

I was thinking mid September. Something like a 10+ week cut. You all can decide though, I just personally wish to be ready by then.

Im down with mid-Sept but Im going to be done probably by beginning of August. Just need to drop 1.5% more in BF:)

[SupaaJ]

Im down with mid-Sept but Im going to be done probably by beginning of August. Just need to drop 1.5% more in BF:)

Show off. :D

[juicydanglers]

Im down with mid-Sept but Im going to be done probably by beginning of August. Just need to drop 1.5% more in BF:)

screw that, 3%!!

skelator ftw!!

[tenacious707]

Ill take saturday! I'm off that day so I'll have more time to update.

[PBateman2]

show off. :d

lol

[SupaaJ]

Monday: Viennafat
Tuesday: Illinistrive
Wednesday: PBateman
Thursday: The Solution and Sabouneh (closed)
Friday: Cobaltis and SupaaJ (closed)
Saturday: Tenacious707
Sunday:

[cobaltis]

Ok now for some advice...

I had a bulging disk when I was 15 (11 years ago) and was overweight and not active for a long time so I dont have the best low back. I tried to take it easy and all was going well with squats and deadlifts until a little over 2 weeks ago I hit my PR for Deadlifts at 300 and then 2 days later doing squats for a PR 200 lb I felt it tweek. took 4 days off and saw the chiropractor twic eand was feeling pretty good so yesterday I did some Romanian Dead lifts at light weight, 135 warm up, 155 for high reps when I felt it tweek again during the second set. This was maybe my 5th or 6th exercise, after lats and row work. My workout is in my journal... This feels like what I did last time where the chiropractor said I hurt the joint itself, not the disk.

Anyway so to the advice part. I obviously dont have the strongest low back and I dont want to give up deadlifts/squats but what do you guys think?

Lower weights and focuss on form when back is healer? I am sure I have room for improvement on form...
Start wearing a belt for all deadlifts/squats?
Cut them out completely?

Is there anything else I can do to strengthen it? Ill go back to just the bar for high reps and work my way up super slowly if I need to...

I have been reading a lot of people have cut out the regular squats for front squats etc so I will give those a try...

[SupaaJ]

Partial deadlifts are murder on the low back (can be in a good way). Drop them and all deads until you're healthy. I love deadlifting like anyone else, but I had to drop them as well. I'd like to get back to high rep 225/275 ones within the next 6 months. But my low back only 'feels 100%,' I know it truly is not.

I think you can still squat safely though, maybe do wear a belt and see how it goes. There are always leg press, hack squat, smith squat, db lunge, and db split squat. Write back if those don't build impressive legs. :D

[viennafat]

^ Agreed.

Take it from someone who facked up his back with deadlifts.
Drop them until further notice. Not saying to drop them permanently, but definitely for the time being.

I got hurt in March/April and I still have not deadlifted as my back has just started feeling close to 100% the last couple of weeks. So I'm still being careful with it and will ease into deadlifting very slowly. I also stopped squatting for a while but I felt that wasn't as much as an issue. But just to be safe.

[cobaltis]

Partial deadlifts are murder on the low back (can be in a good way). Drop them and all deads until you're healthy. I love deadlifting like anyone else, but I had to drop them as well. I'd like to get back to high rep 225/275 ones within the next 6 months. But my low back only 'feels 100%,' I know it truly is not.

I think you can still squat safely though, maybe do wear a belt and see how it goes. There are always leg press, hack squat, smith squat, db lunge, and db split squat. Write back if those don't build impressive legs. :D

Yea I know I can still build the legs, I just really want to overcome this weak back and I figured the un belted squats/deadlifts would in the end build them stronger if I could prevent from hurting myself. I will definately cut them out for a while, the question is if I should forever :) Thanks for the advice though.

Its frustrating when I have the motivation, time, and urge to BLEED for it but my body wont stop complaining that I am trying to make it better :)

[PBateman2]

Partial deadlifts are murder on the low back (can be in a good way). Drop them and all deads until you're healthy. I love deadlifting like anyone else, but I had to drop them as well. I'd like to get back to high rep 225/275 ones within the next 6 months. But my low back only 'feels 100%,' I know it truly is not.

I think you can still squat safely though, maybe do wear a belt and see how it goes. There are always leg press, hack squat, smith squat, db lunge, and db split squat. Write back if those don't build impressive legs. :D


^ Agreed.

Take it from someone who facked up his back with deadlifts.
Drop them until further notice. Not saying to drop them permanently, but definitely for the time being.

I got hurt in March/April and I still have not deadlifted as my back has just started feeling close to 100% the last couple of weeks. So I'm still being careful with it and will ease into deadlifting very slowly. I also stopped squatting for a while but I felt that wasn't as much as an issue. But just to be safe.

^Agree with both.

There are many ways to effectively work back, low back, and legs without doing deadlifts and squats.

I do like deadlifts but I havent done for example a back squat in over two years and my legs/overall body strength has not suffered. Have to be smart and do what works best for you. Longevity.

[juliacheh]

I am just throwing this here in case anybody wants to check it out.
http://forum.bodybuilding.com/showthread.php?p=715808111&posted=1#post715808111
I love many people from Nutrition section, but some people there are obsessed with cooking LOL.
I know Manu has an issue with this too :D

[PBateman2]

I am just throwing this here in case anybody wants to check it out.
http://forum.bodybuilding.com/showthread.php?p=715808111&posted=1#post715808111
I love many people from Nutrition section, but some people there are obsessed with cooking LOL.
I know Manu has an issue with this too :D

Lol..Oh laaaaaaaaaaaaaaaaaaaaawd!!!! People need to start worrying about TRAINING!

[juliacheh]

Lol..Oh laaaaaaaaaaaaaaaaaaaaawd!!!! People need to start worrying about TRAINING!

Manu, I finally manned up and said what I was thinking all along.
Seriously they need to cook less and train more OR HARDER. LOL

[PBateman2]

Manu, I finally manned up and said what I was thinking all along.
Seriously they need to cook less and train more OR HARDER. LOL

Agree! You are more hardcore than 90% of Nutrition. EASILY.

[IamJonsCranium]

I am just throwing this here in case anybody wants to check it out.
http://forum.bodybuilding.com/showthread.php?p=715808111&posted=1#post715808111
I love many people from Nutrition section, but some people there are obsessed with cooking LOL.
I know Manu has an issue with this too :D

Lol, yeah. Guy I know would pour egg whites in a pan, cook, then top with salsa and sour cream. 3x per day. Gained 20lbs of muscle, deads over 500. Did that for a month because he was in between jobs or something.


ETA: @ Cobaltis: Do you still have a bulging disc? Have you tried decompression therapy? They basically stretch out your spine to allow it to go back in place on it's own. I love the chiro, but it's not always the best bet for a bulged disc.

[The Solution]

Nice job Bob! Will get my pics and log up today. Crazy motivation here! Let's do this!!!!!!!

Alright buddy! Looking forward to it.


Epic, we will start a bulk at the same time.
SupaaJs will be bulking together. Yay for poptarts
:D

Poptarts = Overrated
well.. if you have 45g of fat per day and 15g of them come from EFA's/Sesamin/CLA :(



Sadly, no bulks for J. Just recomp once cut is over. Been at this too long and I don't do well on bulks. Plus, if the modeling kicks into gear, I'll need to be under 8% all year.



^^ Coming out of my cut slow as well. Trying to maintain a lower BF Setpoint to help keep me leaner when i prep for my next show in 1 year!

[Nutshell20]

I'm in for Monday. Just stepped on the scale and hit 185.5...up 5 pounds from yesterday. Must have been the bacon steaks I ate, yup you read it correctly...bacon steaks.

http://www.baconfreak.com/burgers-smokehouse-original-bacon-steak-cuts.html

[juicydanglers]

I'm in for Monday. Just stepped on the scale and hit 185.5...up 5 pounds from yesterday. Must have been the bacon steaks I ate, yup you read it correctly...bacon steaks.

http://www.baconfreak.com/burgers-smokehouse-original-bacon-steak-cuts.html

you sir are an animal

i salute you!

[cobaltis]

Lol, yeah. Guy I know would pour egg whites in a pan, cook, then top with salsa and sour cream. 3x per day. Gained 20lbs of muscle, deads over 500. Did that for a month because he was in between jobs or something.


ETA: @ Cobaltis: Do you still have a bulging disc? Have you tried decompression therapy? They basically stretch out your spine to allow it to go back in place on it's own. I love the chiro, but it's not always the best bet for a bulged disc.

No I had surgery when I was 15, chiro made it worse heh, did physical therepay etc but after 6 months doc said ok surgery time and 2 weeks later I was no longer bed ridden, was out and having fun again. (Was bed ridden for 6 months do to it) The surgery I had they just cut a sliver of the disk off that was protruding.

Just got back from Chiro again, he said its the same injury but I need to not do anything using my back for a week, suggested cardio only, and then 4 weeks of no heavy back workouts for it to heal. Its just the joint itself is compressed and locking up. Not a disk problem this time.

[juicydanglers]

No I had surgery when I was 15, chiro made it worse heh, did physical therepay etc but after 6 months doc said ok surgery time and 2 weeks later I was no longer bed ridden, was out and having fun again. (Was bed ridden for 6 months do to it) The surgery I had they just cut a sliver of the disk off that was protruding.

Just got back from Chiro again, he said its the same injury but I need to not do anything using my back for a week, suggested cardio only, and then 4 weeks of no heavy back workouts for it to heal. Its just the joint itself is compressed and locking up. Not a disk problem this time.

wow serious stuff, bey your glad you've got past all that comotion

[cobaltis]

wow serious stuff, bey your glad you've got past all that comotion

Yes I am, and I dont want to go that route again so I will listen to the Chiro lol. When I bulged the disk I had rotated 2 vertibrae and my sacrum up 35 degrees squashing the crap out of it. Dont think this is going to make me less competition in this cut though :) more cardio, no change needed to eating.

P.S. I just watched the deadlift video http://forum.bodybuilding.com/showthread.php?t=112127931 and I see a few things I am doing wrong, can't wait to try and see how much better it goes BUT I will wait 4 weeks to do anything more than some back extensions for the low back.

[boyharvey]

I want in on this. Can I take Tuesday?

[juliacheh]

Thanks, Manu
<3

I love the spirit here so much, that although i am not cutting, it still motivates me a lot :)

[viennafat]

I'm in for Monday. Just stepped on the scale and hit 185.5...up 5 pounds from yesterday. Must have been the bacon steaks I ate, yup you read it correctly...bacon steaks.

http://www.baconfreak.com/burgers-smokehouse-original-bacon-steak-cuts.html

So much win in this post.
5lb gain overnight during a cut & bacon steaks. :D

Alright bro, it's me and you on Mondays. (I'll be making my debut on the 18th)

[Nutshell20]

Yea I know I can still build the legs, I just really want to overcome this weak back and I figured the un belted squats/deadlifts would in the end build them stronger if I could prevent from hurting myself. I will definately cut them out for a while, the question is if I should forever :) Thanks for the advice though.

Its frustrating when I have the motivation, time, and urge to BLEED for it but my body wont stop complaining that I am trying to make it better :)

Been dealing with low back issues for 2 months now. Thought is was ok, t-bar rows with 3 plates and could barely stand up straight the next day. My pain happens when I get up from a seated position. My doctor says it's a strain and I need to give it more time. Easier said than done .

[Nutshell20]

So much win in this post.
5lb gain overnight during a cut & bacon steaks. :D

Alright bro, it's me and you on Mondays. (I'll be making my debut on the 18th)

Let's bring it bro! Bacon steaks are insane. Pretty sure my blood pressure went up about 20 points. So worth it!

[tenacious707]

Let's bring it bro! Bacon steaks are insane. Pretty sure my blood pressure went up about 20 points. So worth it!

Dude those bacon steaks look BOMB!

[IamJonsCranium]

No I had surgery when I was 15, chiro made it worse heh, did physical therepay etc but after 6 months doc said ok surgery time and 2 weeks later I was no longer bed ridden, was out and having fun again. (Was bed ridden for 6 months do to it) The surgery I had they just cut a sliver of the disk off that was protruding.

Just got back from Chiro again, he said its the same injury but I need to not do anything using my back for a week, suggested cardio only, and then 4 weeks of no heavy back workouts for it to heal. Its just the joint itself is compressed and locking up. Not a disk problem this time.

So have you tried decompression yet? I think I'm using the wrong word, but basically it's using an inversion table. You can get it done at physical therapy too, if they have it.

[cobaltis]

In the past, basically he said lay on a exercise ball on my stomach, dont hyperextend as that will increase the problem. I pulled out my old back brace wrap thing to prevent me from bending too much for the next week whilte the inflamation needs to go down. I will take it easy this week and do cardio and some upper body lifts later in the week.

EDIT: When I say same injury I mean as 2 weeks ago not the disk injury. This injury is minor as long as I let it rest and no heavy lifting until it heals. 4 weeks no low back workouts no squats/deads, and rows?

[illiniStrive]

It's quiet... too quiet... :D

So, since this is my premier in the BTK Summa Kuts journal I figured I'd tell ya'll a little about myself:
- 20 years-old (as of 2 days ago)
- Student @Illinois
- Been lifting since Summer '10 (1 year 1 day ago today haha)
- Did SS for 10 months, been running Madcows Intermediate 5x5 since the beginning of this summer

Hokai, here we go. My workouts are short (on paper), so I felt free to add a lil bit o' commentary.

5:30am wake-up, gym @6:30am. Just 3 exercises. Easy right?

Back Squat

I don't care how much weight you put on the leg press, or smith, or hack squat. Free weight barbell back squats are the s*** and make a (wo)man out of you. Are they necessary? Hell no, no exercise is ever necessary. But if you do them, at least flipping do them right. No quarter squats allowed.


Yes, if you squat wrong it f***s things up. If you squat correctly, those same f***ed-up things will unf*** themselves.
- Marky Mark Rippetoe

Warm-up: Dynamic stretches for the hips, hams, and glutes. My squats have gotten deeper because I continue to do this at the beginning of every workout.

95 x 5
120 x 5
147.2 x 5
170 x 5
195 x 3 FAILED on the 4th rep. Went down and could not get back up. Now, I was going for 5 here ladies and gents. But that's it, right? Pack up, move on to bench end of story….


Hell to the no. That last set made me MAD. Fck failure and fatigue, I went for it again.
195 x 4 5th rep required spotter assistance. Regardless, this is a PR.

Bench

I am ALWAYS tempted to rush through bench. Why? Because I go to a large university with 68 frats. It is by far the most brotastic section of the gym. Also, my bench is WEAK WEAK WEAK. But it will always continue to be so if I don't take it seriously. So here we go:

47. 2 x 5 - easy peasy
62.2 x 5 - light as air
72.2 x 5 - bar is slowing down
87.2 x 5 - reps like molasses
105 x 3

Like I said --- weak. Will repeat this on Saturday and will then nail 105x5 on Tuesday.

Power Clean


"If your program allowed you to do only one exercise, [the power clean] would be the best."
- Bill Star

45 x 5 [power hang clean + elbow stretches]
55 x 5 [power hang clean]
65 x 3
75 x 3
85 x 3
95 x 3

Always always always working on form for these. Got two pairs of eyes today to have a looksee. Need to keep the bar closer to my body and tighten up on something places.

Assistance Exercises

Weighted Hypers (10lb plate): I go slow on these, which makes it harder. It's not a race.
12, 12
Weighted Situps (10lb plate): 12, 12, 12, 12

End Notes

This is the not the kind of workout that leaves me kicking up my heels. This is the kind of workout that I feel really tests me and makes me "stronger". This is why I don't diet on 1200 calories or do an hour of cardio before I lift like I see A LOT of women doing. Silliness.

Also, I'M IN THE MARKET FOR A LIFTING BELT. Recommendations, please anyone :D
On another note, it's a GORGEOUS and HOT day in Illinois and I am totally gonna enjoy it.

PEACE!

[juliacheh]

Girl, congrats on your birthday, totally missed that:(

Everytime I read Laurie's log, I feel tempted to ditch this figure girl physique, ditch this low bodyfat, abs and quad separation, forget about the back pain, get under the bar and squat till I am blue in the face. That's how motivating and awesome Laurie is:)

[The Solution]

Awesome intro into the cutting log! Sticking to a basic program and KILLING IT!

Belt: INZER .. they are the best!

[PBateman2]

Nice write-up, Laurie! Happy belated Bday too!

Almost negged for the Rippetoe quote but we'll let it slide..lol:)

Good work on those squats and nailing that PR!

For belts...can check this website out....

http://www.prowriststraps.com/weight_lifting_belt_powerlifting_belt_Exercise_bel t_workout_belt

[SupaaJ]

Awesome post Laurie! All that progress in one short year is amazing. Just goes to show sticking it through with basic stuff works best.

But wait, didn't you need to "trick" your muscklez with a different movement than back squatting? lol.

In for more Epic Laurie Progress (ELP). :cool:

Oh and Happy Bday!!!

[cobaltis]

Awesome job Laurie! Happy Belated birthday!
BTW... You squat the same as me... where did my balls go... Fawkin back!

I think im also going to be in the market for a belt, so thanks for the reccomendations!

[boyharvey]

Did someone else get tuesdays?

I'm heading to the gyn. I feel like I have a nice session ahead.

[SupaaJ]

Did someone else get tuesdays?

I'm heading to the gyn. I feel like I have a nice session ahead.

Sure thing, you can have tuesday as well. I don't know you or that you were/are participating. So do a good first update post. :)

[juicydanglers]

great post laurie and happy birthday!!

what day would be best for juicy to commandeer???

[SupaaJ]

great post laurie and happy birthday!!

what day would be best for juicy to commandeer???

Mon/Wed/Sat or Sun. :)

[braggable]

LOL, Are all the days/spots for posting already taken?

Fast BTK is fast. I was in class all day. Missed out on this entirely. Oh well, subbed for the inspiration :D

[SupaaJ]

LOL, Are all the days/spots for posting already taken?

Fast BTK is fast. I was in class all day. Missed out on this entirely. Oh well, subbed for the inspiration :D

Naw dood, there's mon/wed/sat/sun. One spot each day. Take one ya cheese whiz. O_O

[braggable]

Naw dood, there's mon/wed/sat/sun. One spot each day. Take one ya cheese whiz. O_O

Aight. In for Wednesday. (changed from saturday, u mad?)

BTW: aware :D

[boyharvey]

1st Post

Current pic
http://i223.photobucket.com/albums/dd189/youngaharvey/IMG-20110709-00035.jpg
206lbs.

Not really good with the color commentary so I keep it nice and simple.

Started out the year at 230 lbs. Goal was 200lbs but I'm thinking 190 will be better.

Started working out cause my dr. said I needed to lose 25lbs, I took that as a challenge to transform myself.

Aight

Stressful day at work,5:00 ready to hit the gym

Warm up with the weighted jump rope 10 minutes alternating intensity

Bench Press warmup 135 5 reps, 185 5 reps 4 sets, last set 135 10 reps

Seated military press 50 8 reps 3 sets

Shoulder shrugs 225 15 reps 4 sets (PR) felt good!

Skull-crushers 50 8 reps 3 sets

Triceps pull down 100 10 reps 4 sets (triceps burning)

Standing calf raises 225 15 reps 4 sets(PR)

Resistance Crunches on Exercise Ball 60 lbs 20 reps 3 sets

Seated russian twists 12lb medicine ball 30 reps 3 sets

Chugged the protein shake now it's time to eat

Til next time

[juicydanglers]

Aight. In for Wednesday. (changed from saturday, u mad?)

BTW: aware :D

HA! tom steppin up to the plate with the wednesday slot, also aware ;)

ill take sunday, its a nice chilled day and people need to be able to relax with the btk jester

[Sabouneh]

1st Post

Not really good with the color commentary so I keep it nice and simple.

Started out the year at 230 lbs. Goal was 200lbs but I'm thinking 190 will be better.

Started working out cause my dr. said I needed to lose 25lbs, I took that as a challenge to transform myself.

Aight

Stressful day at work,5:00 ready to hit the gym

Warm up with the weighted jump rope 10 minutes alternating intensity

Bench Press warmup 135 5 reps, 185 5 reps 4 sets, last set 135 10 reps

Seated military press 50 8 reps 3 sets

Shoulder shrugs 225 15 reps 4 sets (PR) felt good!

Skull-crushers 50 8 reps 3 sets

Triceps pull down 100 10 reps 4 sets (triceps burning)

Standing calf raises 225 15 reps 4 sets(PR)

Resistance Crunches on Exercise Ball 60 lbs 20 reps 3 sets

Seated russian twists 12lb medicine ball 30 reps 3 sets

Chugged the protein shake now it's time to eat

Til next time

keep it up man! sounds like your fairly new to lifting correct? you should make some pretty solid gains during this time. Glad you chose to hit the weights and show your doctor whats up!

[boyharvey]

keep it up man! sounds like your fairly new to lifting correct? you should make some pretty solid gains during this time. Glad you chose to hit the weights and show your doctor whats up!

Preciate man. yea I've been training less than a year. Looking forward to some gains!

[braggable]

Preciate man. yea I've been training less than a year. Looking forward to some gains!

Bro, great session! Lots of volume and great intensity.

[braggable]

WEDNESDAY: Delts, Traps


What's up BTK!


The name's Tom, also known as the champ...

Tommy Gunnz, the coolest Kutter at camp :D


This session is directly from my log (in my sig), with a few edits (I took out the eye candy. Don't want to offend the weak-at-heart :D )


Game time:



4:40 – ALARM CLOCK GOES OFF. Jump out of bed. Slam 10g BCAA Xtend on my drive to the gym.
5:00 – In the gym.



Classic throw-back jam


kValaG55kUk




Fueled by Ben & Jerry's (come at me "Clean Eaters"):


1) Warm-Up: 5 min Stationary Bike

lv 14; 80 RPM


2)&3) DB Mil Press SUPER SET with Arnold Press (2 min rest b/n sets)

70 x 8 / 45 x 8
70 x 8 / 45 x 7
70 x 8 / 45 x 6
70 x 8 / 45 x 5

I am used to doing straight Mil Pres with 80lbs DBs so I thought this would be "easy"... WRONG! Fuk'n kills! Thanks Manu! :D


4) Side/Lat DB Rises (60 rest b/n sets)

45lb x 12
45lb x 12
45lb x 12
Drop Set: 40 x 8 (reps +)


5) BB Upright Rows (90 sec rest b/n sets)

115 x 10
115 x 10 (reps +)
115 x 10 (reps +)
drop set: 95 x 10 (reps +)

Used the straps for these. Improved Form and ROM.


6) Standing Front BB Press (60 sec rest b/n sets)

105 x 10 (reps +)
105 x 10 (reps +)
105 x 7
Drop Set: 95 x 7 (reps +)


7) Front Barbell Raise (60 sec rest b/n sets)

65 x 10
65 x 10
65 x 10
Drop Set: 45 x 11

Working on increasing ROM on these.


8)Standing Smith Shrugs (30 sec rest b/n sets)

200 x 15 (plate weight only)
210 x 12
210 x 12

First time doing these on the Smith. Felt good.


9) Reverse Flyes (machine) (60 sec rest b/n sets)

205 x 8 (PR)
200 x 8
195 x 10
drop set: 190 x 4 (+10lbs)


10)MYO Training Machine Lat Raises (~10 sec rest b/n sets)

65 x 10
65 x 11
65 x 9
65 x 7
65 x 9

Burn!!!


11) Shoulder DESTRUCTION Super-Set (60 sec rest b/n sets)

DB side lateral raises : 25 x 12 (reps +)
NO REST:
DB military press: 55 x 12 (reps +)

(take 60 sec rest)

DB side lateral raises : 25 x 12 (reps +)
NO REST:
DB military press: 55 x 10

(take 60 sec rests)

DB side lateral raises : 25 x 10
NO REST:
DB military press: 55 x 10

Shoulders are BURNING at this point. Fuk'n ridiculous sets to end on.


12) Cool Down: 5 min stationary bike

lv 14; 90-95 RPM


TOTAL TIME: 95 minutes ( 41 working sets )



NUTRITION:

MEAL 1) “Break-fast” at ~ 12noon (5 hours after training) with:
- Roast Beef Sammich
- 1 bowl Proats (2 packages oatmeal, 2 scoops casein, 2 servings almonds)
- Cadbury Milk Choc Bar

TOTAL: ~1500cals; 130g CHO; 130g protein; 50g Fat


MEAL 2) The remaining ~1500 cals and macros at 6 pm.

DAILY TOTAL: ~3000-3200 cals; 265g Protein; 265g CHO; 100g Fat



Successful training day was successful.


Shoulders feel proper fuk'd.

[cobaltis]

Awesome workout man, but we want eye candy!

[lakerzfan07]

nice, in on another epic BTK thread very motivating!

[SupaaJ]

Aight. In for Wednesday. (changed from saturday, u mad?)

BTW: aware :D


Yes mad! lol. Mad you CRUSHED those supersets of militaries. So sickkkkkk.

Weds all yours TLAB. And yeah, you gots ta post da nudes of progress chief.

Cheese awareness. :cool:


1st Post

Not really good with the color commentary so I keep it nice and simple.

Started out the year at 230 lbs. Goal was 200lbs but I'm thinking 190 will be better.

Started working out cause my dr. said I needed to lose 25lbs, I took that as a challenge to transform myself.

Aight

Stressful day at work,5:00 ready to hit the gym

Warm up with the weighted jump rope 10 minutes alternating intensity

Bench Press warmup 135 5 reps, 185 5 reps 4 sets, last set 135 10 reps

Seated military press 50 8 reps 3 sets

Shoulder shrugs 225 15 reps 4 sets (PR) felt good!

Skull-crushers 50 8 reps 3 sets

Triceps pull down 100 10 reps 4 sets (triceps burning)

Standing calf raises 225 15 reps 4 sets(PR)

Resistance Crunches on Exercise Ball 60 lbs 20 reps 3 sets

Seated russian twists 12lb medicine ball 30 reps 3 sets

Chugged the protein shake now it's time to eat

Til next time

Nice work on progress so far, but thread rules state pictures bud. Just a few so you/we can document progress.


HA! tom steppin up to the plate with the wednesday slot, also aware ;)

ill take sunday, its a nice chilled day and people need to be able to relax with the btk jester

You got it Sunday!


Monday: Viennafat
Tuesday: Illinistrive, Boyharvey
Wednesday: PBateman, Braggable
Thursday: The Solution and Sabouneh
Friday: Cobaltis and SupaaJ
Saturday: Tenacious707
Sunday: Juicydanglers

[braggable]

Monday: Viennafat
Tuesday: Illinistrive, Boyharvey
Wednesday: PBateman, Braggable
Thursday: The Solution and Sabouneh
Friday: Cobaltis and SupaaJ
Saturday: Tenacious707
Sunday: Juicydanglers

LOL, no pressure or anything :D

[SupaaJ]

LOL, no pressure or anything :D

At least he's not strong or big or lean and stuffs. :o

[cobaltis]

LOL, no pressure or anything :D

I know how you feel, Im with SupaaJ :)

[braggable]

At least he's not strong or big or lean and stuffs. :o


I know how you feel, Im with SupaaJ :)

Lol, all good. Even more reason to bring the lumber.

[juicydanglers]

alriiiighty who's left???

[boyharvey]

Nice work on progress so far, but thread rules state pictures bud. Just a few so you/we can document progress.


*Updated Post with pic*

[The Solution]

The Solution's Weekly Update

Workouts:

Lower:

Hack Squats: 3 Plates/Side x 10 ---> 2 Plates/Side x 20
Leg Extension: 205 x 10 ---> 190 x 8 ---> 175 x 8
DB SLDL's: 80's x 10 (3 Sets)
Lying Leg Curl: 110 x 10 ---> 90 x 9 ---> 75 x 10
Seated Calf: 2 Plates/Side x 12 (3 Sets)

-- DB's are giving no pain, just getting use to using my index finger around the bar to grip them is weird after negating it the past few weeks.

-- Great MMC and I am starting to believe this is a major reason why my legs have grown. Ever since training with Marc and he told me drop the ego/weight and start focusing on the MMC/ROM you will see better leg growth. The pictures do not lie. Going to keep hammering away.

-- Woke up with no change in weight after my refeed yesterday and in taking a little over 400g carbs. Hope to hit some new lows!

Upper:

Incline DB Bench: 100's x 6,5,4
Close Grip Lat Pulldown: 110 x 10, 8, 6 RP (Facing Away)
Low Cable Crossover: 50 x 12, 9 , 7 RP
Barbell Row: 185 x 10 ---> 135 x 20 (almost Pendaly)
Standing Military Press: 155 x 5 (3 Sets)
Standing Cable Bicep Curl: 25 x 12 (2 Sets)
Tricep Pressdown: Stack x 12 (2 Sets)

-- Finger is 100%, gripping strength is there and finally back to pushing the 100's on DB Incline Bench

- Time to really push the pedal on the weights, and keep the cut going. New Low his this morning, mirror is treating me well too. Smaller shirt sizes fit, pants are getting baggy, and starting to get those "Leaner" compliments.

Lower:

Leg Press: 8 Plates/Side x 6 ---> 4 Plates x 20
Squat: 205 x 8 (Topset)
Lying Leg Curl: 110 x 10 ----> 65 x 20 + Static Hold 60 Seconds
Glute Bridge: 225 x 8 (3 Sets)
Hack Squat Calf Raises: 2 Plates/Side x 12 (3 Sets)

-- New Low this morning, almost into the 150's! Big Woosh!

Pic Updates:

http://img269.imageshack.us/img269/6106/dscn0430ig.jpg

http://img808.imageshack.us/img808/5615/dscn0429d.jpg

http://img823.imageshack.us/img823/4513/dscn0426y.jpg

Food Porn:

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN0425.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN0305.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN0161.jpg


Also

New Xtend + Scivation Video Update:

4w_6-p_d9iM
http://www.youtube.com/watch?v=4w_6-p_d9iM


-- All new flavors be in the bb.com store as early as Monday
- Samples of Novem / Xtend in 12-16 weeks (bb.com store) single serving packets.

[Christiffer]

In to see epic progress. SupaaJ , avi is insane. Sickk progress.

[viennafat]

^ Great work Bob!
I'm glad you have no more finger issues.
Keep killing it!



Adding in Michael for Mondays.

Monday: Viennafat, Nutshell20
Tuesday: Illinistrive, Boyharvey
Wednesday: PBateman, Braggable
Thursday: The Solution and Sabouneh
Friday: Cobaltis and SupaaJ
Saturday: Tenacious707
Sunday: Juicydanglers

[PBateman2]

Shyt I forgot to do the training post yesterday!!!! My bad. I have it on my calendar now. You guys know how I roll though:)

I got it next Wed! Wont forget.

[PBateman2]

Bob lookin DOPE! Legs have really improved! SICK eats, man!

[sunchienlee]

Great week Bob! Congrats on the "leaner" comments :)

That 3rd picture is lasagna I presume?
I would devour the whole thing!!

[The Solution]

^ Great work Bob!
I'm glad you have no more finger issues.
Keep killing it!


All day everyday or else MANU would eat me alive.


Bob lookin DOPE! Legs have really improved! SICK eats, man!

Thanks brother, just taking after the man behind BTK


Great week Bob! Congrats on the "leaner" comments :)

That 3rd picture is lasagna I presume?
I would devour the whole thing!!

Stuffed Shells with 95/5 Beef, FF Ricotta cheese, reduced fat 2% cheese on top and low carb pasta sauce ftw!

[juicydanglers]

nice post and vid bob

lookin sick!!

[SupaaJ]

Bob, solid improvement man! I can really see the changes you have made to your physique in a positive light. Calves look sick in the first pic, and legs in general in every pic. Also, your v taper looks much improved and can see definite upper body improvements.

Solid lifts and 100's on incline, nice!

Eats look epic as well haha.

[Sabouneh]

so guys here i am ... this week will be a little different for me as im struggling with some severe pain in my trap that extends from the front to the back side when i do certain exercises... really do not know what caused it but i have not had this ever happen to me.. i can still lift but i am very limited... today i was in the gym by 4:45 am.. met my buddy there.. we ended up doing chest and biceps today... unfortunately it hurt to do some of the exercises that i wanted to do so it was a short session...

we did do incline bench with caused little pain but i pushed through it.. not sure if i should do that or not but i needed to do something.. first two sets used 185 and got 8 reps on both... 3rd set did 205 and got 8 reps... followed that with 135 and got 12 reps... felt pretty good .. i did some preacher curls and EZ bar cable curls ... high cable curls... i dont feel this workout was great and i will have something better next week but i may keep weights light and just do some high reps... but here are some pics of course.. from today while in the gym..

http://i1113.photobucket.com/albums/k512/sabouneh4/IMAG0090.jpg
http://i1113.photobucket.com/albums/k512/sabouneh4/IMAG0089.jpg
http://i1113.photobucket.com/albums/k512/sabouneh4/IMAG0091.jpg

sorry to disappoint but i know i needed to post something.. and i did that at least haha.. keep grinding...

also my weight was the same at 155.. will be lower next thursday!

[Nutshell20]

Alright BTK, don't want to miss my first Monday but I'll be out of town so I hope no one minds me posting today. I'll resume my Monday spot after next week. So I started fasted morning training this week. Not because I wanted to but the level of douchebaggery at my gym in the afternoon is just too much for me to take! We'll see how it goes. Been off for about 4 weeks now with a lower back injury. Healing but I still can't BB or T Bar row.

ARMS

ALT Dumbell Curl
30x10
40x10
40x8
40x6

Incline DB curl
30x8
30x8
30x6

Preacher curl (HS machine)
60x10
60x9
60x8

EZ Bar curl
70x10
70x10
70x8

Biceps Fried........wait for it

FST-7 Cable curls
40-7 sets....burn

TRICEPS

Rope pressdown
40x10
40x6
40x5

Standing French Press
60x10
60x10
60x10

Cable Kickbacks
20x10
20x9
20x9
20x6

Reverse Cable Pressdown
20x8
20x8
20x7

Dips
BW till Failure

DONE! No cardio for me...maybe next week. 2400 calories today sitting at 183lbs flat. Only supplements for this guy...multi, whey, and fish oil...DONE. I prefer the money in my wallet. Will not be using BCAA's for fasted training/IF, protein is adequate...I don't need it.

http://img804.imageshack.us/img804/5862/cutstart.jpg (http://imageshack.us/photo/my-images/804/cutstart.jpg/)

Uploaded with ImageShack.us (http://imageshack.us)

[icdouble]

Am I losing my mind, LOL? Doesn't look like either of you need to cut IMHO (SRS). Good job on the sessions, but both of you look like slow bulk material to me at least.

Also, Sab, I'd let that trap rest if I were you. Couple different leg sessions would give you the week off to heal. My $.02.

Best of luck to everyone! Not one to make excuses, I'm cutting myself, but my workouts are still severely limited due to the shoulder recovering from surgery. I'm in for future BTK cuts for sure.

[Nutshell20]

so guys here i am ... this week will be a little different for me as im struggling with some severe pain in my trap that extends from the front to the back side when i do certain exercises... really do not know what caused it but i have not had this ever happen to me.. i can still lift but i am very limited... today i was in the gym by 4:45 am.. met my buddy there.. we ended up doing chest and biceps today... unfortunately it hurt to do some of the exercises that i wanted to do so it was a short session...

we did do incline bench with caused little pain but i pushed through it.. not sure if i should do that or not but i needed to do something.. first two sets used 185 and got 8 reps on both... 3rd set did 205 and got 8 reps... followed that with 135 and got 12 reps... felt pretty good .. i did some preacher curls and EZ bar cable curls ... high cable curls... i dont feel this workout was great and i will have something better next week but i may keep weights light and just do some high reps... but here are some pics of course.. from today while in the gym..

http://i1113.photobucket.com/albums/k512/sabouneh4/IMAG0090.jpg
http://i1113.photobucket.com/albums/k512/sabouneh4/IMAG0089.jpg
http://i1113.photobucket.com/albums/k512/sabouneh4/IMAG0091.jpg

sorry to disappoint but i know i needed to post something.. and i did that at least haha.. keep grinding...

also my weight was the same at 155.. will be lower next thursday!

Nice job man!

[cobaltis]

@Sabouneh I would rest for a while... I know it sucks but your only going to make it worse. Re-injuring an injury makes it take longer to heal, doc told me 4 weeks for my back but if I hurt it again its going to take 8 weeks... Good luck though

[juicydanglers]

nutshell i want your facial hair, sadly i am not yet man enough to acquire such an alpha amount of foliage around my face, lookin solid

sabouneh strong ass presses man good job!

[Sabouneh]

Thanks for the replies guys... Don't remember who said I didn't need to cut but i want shreddedness.. I'm 155 lbs.. I want to hit 140 or so.. Il prob look like. a stronger urijah faber at that point .. his bf is what I want to be ay before bulking .

My lifts are nothing compared to what they will be when I'm back in business .. my goal is 100's for db shoulder press.. I can do 90's now but for maybe 6-8 reps for one set.. maybe two.. but I feel I need to start using the 80's or 85' s and hit 12-15 reps before upping .. just want to progress slow and not get hurt again lifting to heavy .. my ego is big in the gym so it will be hard for me but i will manage...

I'm going to stick with really light weights for the next two weeks on upper body while focusing on legs .. hopefully Il heal by then and i can get back at it ..

[cobaltis]

UH OH Time to post...

I am going to let people down a bit this week with this post as I am on the injured list a bit. Doc said no lifting until I see him again monday as my low back and shoulder are injured and they tie in to every other muscle lift. He said if I dont let them heal now they are going to take on the order of 8 weeks to heal. I should be able to use the shoulder again next week but probably another 3 weeks before my low back can handle much. I will be working out next week and should still be able to make some progress...

SO for today here is what I have to contribute...

EXERCISE
Starting yesterday I could do cardio again so I hit the incline walk for 25 min avg 3.5 at 10 incline, then 45 min biking lvl 10 16mph.

I have kept the calorie intake to about 2k which has left me at about 400 calories a day deficit. I am still seeing improvements in chest and ab firmness this week.

SO a Comparison/Progres pic from my last two months:
http://imagecdn.bodybuilding.com/img/user_images/growable/2011/07/09/37024362/progresspic/1gVjRn00dE6mcpzBQyvVXb5XUj5F612.jpeg


My bodymedia report for the last month prior to the start of this...
http://i306.photobucket.com/albums/nn263/cobaltis/6-30-11progresssummary.jpg
My burn is a bit higher as a lot of my cardio is biking and the bodymedia fit doesn't record much since its on my arm and im on a stationary bike heh.

EATS!
I aways forget to take pics but Dinner last night:
Pulled pork tacos w/ Tapitio
http://i306.photobucket.com/albums/nn263/cobaltis/photo-1.jpg

Otherwise I eat pretty boring but I will try to remember to take more pics.
Fiance and I made chocolate covered strawberries last night and I will try to add the pic here later...

I promise to kick it back up to bleed status next week...
Times like this when I am frustrated I just have to remember... Rome wasn't built in a day.

Sorry this one is short and sweet but until next time! Enjoy your weekend! Its Carmagedon so stay inside and order delivery(just dont expect it to come)! lol

Now for SupaaJ to take the spotlight...

[sunchienlee]

That is sick progress man! Such a big difference in the low back/love handle area, makes your lats look much wider!

I am working towards getting rid of my love handles :)

[Nutshell20]

UH OH Time to post...

I am going to let people down a bit this week with this post as I am on the injured list a bit. Doc said no lifting until I see him again monday as my low back and shoulder are injured and they tie in to every other muscle lift. He said if I dont let them heal now they are going to take on the order of 8 weeks to heal. I should be able to use the shoulder again next week but probably another 3 weeks before my low back can handle much. I will be working out next week and should still be able to make some progress...

SO for today here is what I have to contribute...

EXERCISE
Starting yesterday I could do cardio again so I hit the incline walk for 25 min avg 3.5 at 10 incline, then 45 min biking lvl 10 16mph.

I have kept the calorie intake to about 2k which has left me at about 400 calories a day deficit. I am still seeing improvements in chest and ab firmness this week.

SO a Comparison/Progres pic from my last two months:
http://imagecdn.bodybuilding.com/img/user_images/growable/2011/07/09/37024362/progresspic/1gVjRn00dE6mcpzBQyvVXb5XUj5F612.jpeg


My bodymedia report for the last month prior to the start of this...
http://i306.photobucket.com/albums/nn263/cobaltis/6-30-11progresssummary.jpg
My burn is a bit higher as a lot of my cardio is biking and the bodymedia fit doesn't record much since its on my arm and im on a stationary bike heh.

EATS!
I aways forget to take pics but Dinner last night:
Pulled pork tacos w/ Tapitio
http://i306.photobucket.com/albums/nn263/cobaltis/photo-1.jpg

Otherwise I eat pretty boring but I will try to remember to take more pics.
Fiance and I made chocolate covered strawberries last night and I will try to add the pic here later...

I promise to kick it back up to bleed status next week...
Times like this when I am frustrated I just have to remember... Rome wasn't built in a day.

Sorry this one is short and sweet but until next time! Enjoy your weekend! Its Carmagedon so stay inside and order delivery(just dont expect it to come)! lol

Now for SupaaJ to take the spotlight...

How do you make that pulled pork heaven???? Is it store bought? I am seriously considering buying an electric meat smoker. Nice 2 month progress man. Keep it up!

[Nutshell20]

nutshell i want your facial hair, sadly i am not yet man enough to acquire such an alpha amount of foliage around my face, lookin solid

sabouneh strong ass presses man good job!

Ha! Dude, my goal...when I hit 170, I shave it off! 14 lbs to go, I can do it in less than 2 months.

[cobaltis]

How do you make that pulled pork heaven???? Is it store bought? I am seriously considering buying an electric meat smoker. Nice 2 month progress man. Keep it up!

Costco Smoked Pulled Pork and Tapatio!

[Nutshell20]

Costco Smoked Pulled Pork and Tapatio!

DONE! On the Costco list along with 24 lbs of chicken breasts!

[PBateman2]

Am I losing my mind, LOL? Doesn't look like either of you need to cut IMHO (SRS). Good job on the sessions, but both of you look like slow bulk material to me at least.

Also, Sab, I'd let that trap rest if I were you. Couple different leg sessions would give you the week off to heal. My $.02.

Best of luck to everyone! Not one to make excuses, I'm cutting myself, but my workouts are still severely limited due to the shoulder recovering from surgery. I'm in for future BTK cuts for sure.

Seconds this!

Sab just rest up. Last thing you want it make it linger!

@Nutshell: SICK session! Youre lookin pretty lean right now.

@Chad: Great progress for two months! You not only look bigger but tighter as well! Nice work, man.

[The Solution]

Seconds this!

Sab just rest up. Last thing you want it make it linger!

@Nutshell: SICK session! Youre lookin pretty lean right now.

@Chad: Great progress for two months! You not only look bigger but tighter as well! Nice work, man.

Agree on all counts.
Dont train with the injury/setback I just got 12 stitches in my hand and took 2 weeks off. I actually ended up getting leaner and looking better by just sticking on my diet and not even training (just doing a bit of LISS / Walking Cardio).

Everyone is bringing the heat and looking good, Sab you also got ABS poking through bud. I think you could recomp very well and add some quality muscle.

Food porn in here = Nom Nom Nom!!!!!

[SupaaJ]

DELTS/TRICEPS/TRAPS

Best. training. session. ever.
Srs.

8 movements, 24 work sets, and 50 minutes! And just wait til you see the PR train.

V-Bar Pushdown
0n heavy outer stack.
90x8 PR, 90x9 PR!, 70x15

BB Shrug
315x8, 365x8 PR, 225x22 :D

Plate Side Raises
25x8, 35x8 PR, 35x10 PR!, 25x15 PR!

DB Shrug
heaviest we have is 125's
100'sx10, 125'sx15 PR, 125'sx13+2 partials

Rope Face Pull
100x10, 130x10, 140(stack)x10 PR, 100x15

Decline EZ Extension
75x10, 95x8 PR, 95x9 PR :), 75x15 :D

Seated DB OH Extension
LAST triceps movement and I beat my best PR!
70x10, 80x10, 90x8 PR!, 65x12 Dead lol

DB Incline Supported Shrug
Lazy, so I just used 75lb DB's
3 sets of 12 with 75's

^All that in 50 minutes. PR for time and strength!

"Strength is all a state of mind"

P.S.-I dropped almost one pound after that 3K calorie feast yesterday (4700 cals for day). :cool:
Really crappy pics. :/
http://i53.tinypic.com/2d0l8iw.jpg
http://i53.tinypic.com/rlx7p0.jpg


Will be back on later tomorrow to post about others progress! :)

[juicydanglers]

some crazy ab definition in the last pic justin i dont think your capable of taking 'bad' pictures, losing weight on 4000+ calories? the dream baby thats the absolute dream. keep up the good work J i love reading what you have to say :)

@mich nutshell noooooooooooo!! dont shave it off, you'll prob look about 7 or 8 years younger when its gone though and when your all cut up, still though its some badass facial hair

also..... does anyone find that once they get below about 16% they re acquire the dimples just above and to the right and left of the navel/bellybutton i seem to have woken up this morning with them, feels awesome :D

[MOCAMBO]

Fuark SupaaJ is lookin shredddeeeddd

[tenacious707]

Weekly Update Intro
Whats good BTK!! Its time for my weekly post. A little about myself, Im a bay area donut connoisseur with a love for good food, fresh kicks, and dope music. I wouldn't consider lifting a hobby its more of my daily routine.. I can't go without it. Got in this thread to get inspired and have some people follow progress and hold me accountable.

SATURDAY SMASH.. Its full body day, one of my favorites for sure.. Decided to mix things up with some reverse pyramid training like Martin Berkhan recommends. Worked out with my brother today too and he always kills it.. Definite extra motivation when im with him.

aEHFMn5uT8s
http://www.youtube.com/watch?v=aEHFMn5uT8s
- Gotta represent the local Bay Area music on this one. RIP to the legend Mac Dre.


Full Body / Cardio
- Bench Press
240 x 3
225 x 6
210 x 8
195 x 10

- Weighted Chins
bw + 80 x 5
bw + 65 x 7
bw + 50 x 8
bw + 40 x 10

- DB Shrugs
95 x 15 x 3 dropset 55 x 15

- Leg Extension
150 x 12
160 x 10
170 x 8 dropset 110 x 8

- DB Side laterals
20 x 12 x 3

- Rope pressdown
80 x 12
80 x 12

- Preacher curl machine
90 x 12
90 x 12

- Leg Curl
80 x 10
90 x 10
100 x 8 dropset 60 x 10

- Cardio
301.4 cal 16:00 min on the eliptical. Cardio was a STRUGGLE today .. Worn down from the lifts and hooping yesterday.. Im off to get some new gym shoes from the nike outlet. My lebron 7s arent cutting it kinda like him in the 4th quarter. Everyone enjoy there saturday. PEACE!

Post workout Pics
- Weighed in at 163.2 today 7/16/11
http://i6.photobucket.com/albums/y208/tenaciousted/7-16-11-163-3.png
http://i6.photobucket.com/albums/y208/tenaciousted/7-16-11-163-2.jpg
http://i6.photobucket.com/albums/y208/tenaciousted/7-16-11-163.jpg

[franko man]

DELTS/TRICEPS/TRAPS

http://i53.tinypic.com/2d0l8iw.jpg
http://i53.tinypic.com/rlx7p0.jpg

Will be back on later tomorrow to post about others progress! :)

SICK PICS, BIG J! Looking lean and mean!

In4 other progress pictures! Maybe even a workout video... :)

Can't wait to read more updates from other competitors! This log is SICK!

[juicydanglers]

Hi guys!!

so.... hows everybodys sunday goin :D

sit back, relax, have a drink


whilst reading this post id like you to listen to this song

DQAKY1ntM9o&feature=related

there thats better



Cutting progress


Been cutting for just over four weeks, in that time ive lost 7 pounds and 1 and 3/4 inches off my waist :)


14/6/11 @ 179

http://imagecdn.bodybuilding.com/img/user_images/growable/2011/06/14/28876202/gallerypic/1NXjiKVKjVRqJXhodKvMNOFSJK7ODY0581.jpeg





12/7/11 @172

http://imagecdn.bodybuilding.com/img/user_images/growable/2011/07/11/28876202/gallerypic/1zBTIFGFgeV1oiWv5qK2eU8u68EihT1044.jpeg

http://imagecdn.bodybuilding.com/img/user_images/growable/2011/07/11/28876202/gallerypic/1UCp79GRSQceHn8EB4mVkU5nfGWR0191.jpeg








Training


Rather than just list my latest session ill walk you through the weeks highlights, sorta the reason i chose sunday plus its a sensual day



week 11 madcows 5x5


11/7/11




Squat


60kg/135
70kg/154
85kg/187
97.5kg/215
115kg/252 x 5



:) new 5rm PR, few months ago its was 190 x 5 so im v happy with the progress



Resets

Both the Bench press and the bent rows have been reset back a few weeks after i topped out at 190 x 5 for the bench and 215 x 5 for the rows





14/7/11



Deadlift!


110kg/242
135kg/296
160kg/352
185kg/408 x 5



another PR :) dropped the bar at the top of the lift, completely strapless and dead off the ground each time, hands were gone


resets

So the incline has also been reset topping out at about 170 x 5 considering i used to do about 120, im v happy






16/7/11

I hit all the 3rm lifts for the day but the main story from this session was risk of injury, ive aggravated my left forearm from BB curling the 100's, unfortunately im going to have to take it easy next week






food time


my diet consists of fire crackers....



http://imagecdn.bodybuilding.com/img/user_images/growable/2011/07/17/28876202/gallerypic/1vGTPxbxRcYXNNRwh3mWs5R9w6iK31677.jpeg


Thanks for readin!

[SupaaJ]

Damn lots going on up in hurrrrr. :D

Awesome posts fellas, looks like some serious progress happening on the BTK front. Mirin the workout sessions and eats. Keep it up boys! I'm out runnin in Hawaii heat and wind tryna get dem cuts. :cool: haha.

[juicydanglers]

Damn lots going on up in hurrrrr. :D

Awesome posts fellas, looks like some serious progress happening on the BTK front. Mirin the workout sessions and eats. Keep it up boys! I'm out runnin in Hawaii heat and wind tryna get dem cuts. :cool: haha.

FUUUUUU!!! ive just been cycling in monsoon like weather against a gale force wind

the hell with this country's climate, this is july!!!!!

[juicydanglers]

woop hit the 2 inch mark down from a 35 inch waist to 33 inches in 5 weeks :)

what confuses me is that the last half inch has come without losing a single pound

i be confused.....

either way it feels awesome to fit into clothes that used to suffocate me 5 weeks ago :D

[viennafat]

Hello to the BTK Nation.

This is my official opening post as a member of the BTK SSD group.

My name is Tom, I'm 28, and I'm a Capricorn.
I enjoy long walks on the beach, sunsets, and getting caught in the rain.
Oops! Wrong forum......

:D


I've been training for almost 1 year now and after packing on some mass I decided to kut down and get rid of some fat. My log term goal is to continue getting stronger and increasing muscle mass, but I wanted to take the opportunity now and get down to a more lean physique and go from there.

I weighed in yesterday at 224.4lbs. I will be going on a slight caloric deficit and will look to further increase that deficit by increasing activity by doing cardio, etc. I don't want to reduce my food intake by too much. Throughout this process I will post some pics and weight updates.

I'm a low volume kind of guy (4-6 exercises per session) but I try to hit each body part every 5-6 days.
A few months back I injured my back (pretty bad) and I'm still recovering but I'm almost 100%. As a result my training split is a little weird at the moment as I don't have a leg day. This will change change soon.


Today's Training Session

Shoulders & Traps


Seated BB Press
165x6 <- woot! This is an all-time PR.
120x13


Seated DB Press
65x9
65x7
65x6

I was hoping for more reps this week. I really need to work on this exercise.
Another thing I noticed is that my left side is a lot weaker. When I failed it felt like I could get 2 more reps on the right side.


Seated Lateral Raises - 25lb Plate
13 reps
12 reps
12 reps
Drop set -> 15lbs - 15 reps
That's right, 15lbs! Come at me! :D

These felt a lot better this week. Surprisingly I had a lot less issue with the grip.
I get a great pump in my shoulders with this exercise. It feels quite different than DB raises.

BB Shrugs
155x15
205x15
225x15
215x15 <- drop set

I had some neck pain today (not sure why) so shrugging probably wasn't even a good idea but I went for it anyway.

That was it. Short and sweet.
Will hit shoulders again in 5 days.

[juicydanglers]

http://meowcheese.com/files/lolpics/2008/06/oh-hai.jpg

[cobaltis]

http://meowcheese.com/files/lolpics/2008/06/oh-hai.jpg

Thats Funny!


Hello to the BTK Nation.

This is my official opening post as a member of the BTK SSD group.

Welcome and you better Bring your A game!


woop hit the 2 inch mark down from a 35 inch waist to 33 inches in 5 weeks :)

Congrats, Doin that there RECOMP everyone is talkin about :)


Hi guys!!

new 5rm PR, few months ago its was 190 x 5 so im v happy with the progress

Both the Bench press and the bent rows have been reset back a few weeks after i topped out at 190 x 5 for the bench and 215 x 5 for the rows

another PR :) dropped the bar at the top of the lift, completely strapless and dead off the ground each time, hands were gone

So the incline has also been reset topping out at about 170 x 5 considering i used to do about 120, im v happy


Congrats on the PRs and dont worry about the set back, just temporary.


[b]Weekly Update Intro
Whats good BTK!! Its time for my weekly post.

Nice workout, soon you will be giving SupaaJ a run for his money on the kuts :)


DELTS/TRICEPS/TRAPS

Best. training. session. ever.
Srs.

...

P.S.-I dropped almost one pound after that 3K calorie feast yesterday (4700 cals for day). :cool:

Will be back on later tomorrow to post about others progress! :)

Congrats on cutting at that intake lol, nice workout, and your crappy pics look better then 99% can post!

[juicydanglers]

Congrats, Doin that there RECOMP everyone is talkin about :)





haha thanks but no

Unintentional recomp is unintentional

im not complaining :D

[SupaaJ]

Damn, JuicyD nice work on the waist drop! 2" is no joke.

We gots Tom Stomp up in dis bsnazzzz (viennafat). Get to it brahseF. :cool:

[juicydanglers]

Damn, JuicyD nice work on the waist drop! 2" is no joke.

We gots Tom Stomp up in dis bsnazzzz (viennafat). Get to it brahseF. :cool:

thanks J! its dudes like you that let me aim high!

ye this log got a lil sexier with vienna joinin in

im liking the variations uve all got for my user name, either your all very creative or you just cant bring yourself to type it!

[SupaaJ]

^JoocyDee.

:cool:

[juicydanglers]

^JoocyDee.

:cool:

http://www.ssrfanatic.com/forum/attachments/f6/55401d1215995678-too-funny-does-your-pet-wear-sunglasses-baron.glasses.jpg

EDIT:

holy **** thats a big picture!!!!

[viennafat]

Oh, I'm up in this in a big way, J!


thanks J! its dudes like you that let me aim high!

ye this log got a lil sexier with vienna joinin in


When you're right, you're right!
100% accurate on both points.

[SupaaJ]

Fuk yeah German Shepherd! We have two of them back at home. Sooo miss. :/

[juicydanglers]

Fuk yeah German Shepherd! We have two of them back at home. Sooo miss. :/

where abouts is home?

me n gf are gunna get a couple of westies soon although id love a st bernard for the lulz

[SupaaJ]

where abouts is home?

me n gf are gunna get a couple of westies soon although id love a st bernard for the lulz

Illinois. Aka ass crack of the world. :/

St bernie=teh big dogz.

[juicydanglers]

Illinois. Aka ass crack of the world. :/

St bernie=teh big dogz.


aaaaaaaah, i just assumed you were from hawaii

dude i live just outside blackpool, fml

the uk's attempt at vegas and looks like a butt hoop in comparison

yeah i figure if nothing else i the st bernie could just give me a lift to the gym....

[PBateman2]

^JoocyDee.

:cool:

LOL...joocydee!

Joocy: PRs on both squat and DL in the same session...GTFO:D Impressive!

Tenacious: Lookin lean and have got a solid base there as well. Nice delt session, man! Your weighted chins are STRONG!

Tom: Great intro! Youre workin hard, man. Keep it up!

[juicydanglers]

thanks manu!

i think the BTK is slowly evolving my username

c'mon guys jus cos you didnt think of anything THAT stupid no need to be hatin :D

[PBateman2]

thanks manu!

i think the BTK is slowly evolving my username

c'mon guys jus cos you didnt think of anything THAT stupid no need to be hatin :D

Lol..You add good flavor to BTK! Good humor and creativity.

Training is on point too:)

[boyharvey]

Definitely some nice progress/inspiration in here!! Keep it up guys.

[illiniStrive]

OK ok, no quotes or challenges this week. Just straight biznaz :)


Tuesday, July 19th

Squat
100 x 5
120 x 5
147.2 x 5
170 x 5
195 x 5

Felt ecstatic after this set. This PR took an extra week. On to 197.2 x 3 this Saturday.

Vid for this one! Haven't gotten a squat vid in awhile. Ignore the sound, my camera never syncs it up with video and it usually sounds horrible :p

injiSEtL_8k

Angle sortofsux, but my workout partner had to be available for a spot so that was the best place I could find :o

Bench Press
47. 2 x 5
62.2 x 5
72.2 x 5
87.2 x 5
105 x 5

'nother PR. This one also took an extra week. Got the tip to "try to rip the bar in half" as a way to keep my shoulder blades together. It must've worked lawl.

Power Cleans
45 x 5 (hang power clean and elbow stretches)
65 x 3
70 x 3
85 x 3
95 x 3

Assistance Exercises
Weighted Hypers (10lb plate): 12, 12
Weighted Situps (10lb plate): 12, 12, 12, 12

Don't have a true cut pic that's recent but hier we go:

http://i175.photobucket.com/albums/w154/discretionstory/IMG_0931-1.jpg

Looking FTD :D :p

[icdouble]

Felt ecstatic after this set. This PR took an extra week. On to 197.2 x 3 this Saturday.

Nice job! Form looks great.

[PBateman2]

Laurie is BALLIIIIIIIIIIIIIIIIIIIIN! You look great!

[DREhova 87]

Nice squats...solid.

[juicydanglers]

great form on the squats laurie, i could learn a thing or two from that vid

[boyharvey]

OMMMMMMMFFFFFFFGGGGGG IT'S HOTT IN MN

Still gotta train though

Today is workout day 2

Started out with about an hour of bball

Bench press 135 10 reps 4 sets

Seated military press 25's 8 reps 3 sets

Shoulder shrugs 205 15 reps 3 sets

Tricep pulldown 100 10 reps(pause at the bottom) 3 sets

Seated calf raises 135 15 reps 3 sets

Hanging leg raises 15 reps 3 sets

http://i223.photobucket.com/albums/dd189/youngaharvey/IMG-20110718-00056-1-1.jpg @ 205

[SupaaJ]

@Laurie-As I mentioned in your journal, great work on dem squats! And bench! What are you shooting for as far as the cut?

@Harvey-Nice work bud, what is your weight/bf goal for cut? What are macros set at now vs when you maintain?

[boyharvey]

@Harvey-Nice work bud, what is your weight/bf goal for cut? What are macros set at now vs when you maintain?[/QUOTE]

Thanks.

Protein 180
Fat 90
Carbs 140

Maintenance was 3k+

I'm cutting to 200 lbs then I'll re evaluate things. BF goal 17%.

[tenacious707]

Props to everyone in here! Nothing but hard work and consistency going on I love it.. Keeping me motivated thanks guys! BTK Shxt!

[SupaaJ]

Harvey

That's about 2100 calories, seems kind of low to start the cut when you were maintaining at 3K or so.

I'd also adjust the macros a bit. Protein at 200-220, fat down to 65 and carbs up to 250. See how the scale moves and how you look at those levels.

[boyharvey]

Harvey

That's about 2100 calories, seems kind of low to start the cut when you were maintaining at 3K or so.

I'd also adjust the macros a bit. Protein at 200-220, fat down to 65 and carbs up to 250. See how the scale moves and how you look at those levels.

Definitely new to this but I will make adjustments. Thanks.

[illiniStrive]

@Laurie-As I mentioned in your journal, great work on dem squats! And bench! What are you shooting for as far as the cut?

Looking for slow loss at ~1lb per week until 130 or so. Then would like to maintain that and simply get stronger from there.

And thanks as always :)

[Nutshell20]

Nice job everyone! BTK in full effect!

[juicydanglers]

another 'fuk yeah we rock' post!!!

also at the end of the log we should work out how many pounds the krew has lost altogether

[cobaltis]

another 'fuk yeah we rock' post!!!

also at the end of the log we should work out how many pounds the krew has lost altogether

I guess but it wont be an impressive number with everyone pretty lean to start with... heh

[juicydanglers]

I guess but it wont be an impressive number with everyone pretty lean to start with... heh

why u think joocy be up in this log with his lovehandles?

:D

[Sabouneh]

Good stuff everyone ... Keep it up. Il be posting tomorrow.. Hopefully in the morning before work.

Yo Harvey where in mm do you live? And where do you lift?

Been down in weight but we will see what I'm at in the morning... Had a little pizza and ice cream for dinner.. Not much though.. And chipotle for lunch :) still losing weight too!

[franko man]

In4 Manu and Tom's posts today. Wednesday today eh..!!??

[Sabouneh]

In4 Manu and Tom's posts today. Wednesday today eh..!!??

yea where they at! ? ha

[braggable]

Sorry guise, almost slipped my mind:


WEDNESDAY: Delts, Traps


Taking a short break from studying to post this.


I can't see straight.


Literally, from 7am til now, 8 hours at my desk. Studying.


Fuk'n Med School. Welcome to hell week.



4:40 – ALARM CLOCK GOES OFF. Jump out of bed. Slam 10g BCAA Xtend on my drive to the gym.
5:00 – In the gym.



1) Warm-Up: 5 min Stationary Bike

lv 14; 80 RPM


2)&3) DB Mil Press SUPER SET with Arnold Press (2 min rest b/n sets)

70 x 8 / 45 x 8
70 x 8 / 45 x 8 (reps +)
70 x 8 / 45 x 6
70 x 8 / 45 x 6 (reps +)

Love/Hate relationship with this Super Set. Its Gross.


4) Side/Lat DB Rises (60 rest b/n sets)

45lb x 12
45lb x 12
45lb x 12
Drop Set: 40 x 8


5) BB Upright Rows (90 sec rest b/n sets)

120 x 8 (PR)
120 x 8
120 x 8
120 x 8
drop set: 100 x 12 (weight +)

I use the wrist straps for these. Improved Form and ROM.


6) Standing Front BB Press (60 sec rest b/n sets)

105 x 12 (reps +)
115 x 8 (PR)
115 x 7
Drop Set: 95 x 5


7) Front Barbell Raise (60 sec rest b/n sets)

65 x 12
65 x 12
65 x 12
Drop Set: 45 x 12

Increased reps on all of these. Next week: up to 70lbs


8)Standing Smith Shrugs (30 sec rest b/n sets)

210 x 15 (plate weight only)
210 x 15
210 x 15

reps up on all sets


9) Reverse Flyes (machine) (60 sec rest b/n sets)

205 x 9 (reps +)
205 x 8
205 x 8
drop set: 190 x 4


10)MYO Training Machine Lat Raises (~10 sec rest b/n sets)

80 x 10
80 x 8
80 x 7
80 x 5
80 x 4

Burn!!!


11) Shoulder DESTRUCTION Super-Set (60 sec rest b/n sets)

DB side lateral raises : 25 x 12
NO REST:
DB military press: 55 x 12

(take 60 sec rest)

DB side lateral raises : 25 x 12
NO REST:
DB military press: 55 x 10

(take 60 sec rests)

DB side lateral raises : 25 x 12 (reps +)
NO REST:
DB military press: 55 x 10

Shoulders are BURNING at this point. Fuk'n ridiculous sets to end on.


12) Cool Down: 5 min stationary bike

lv 14; 90-95 RPM


TOTAL TIME: 95 minutes ( 41 working sets )



NUTRITION:

MEAL 1) “Break-fast” at ~ 12noon (5 hours after training) with:
- Roast Beef Sammich
- 1 bowl Proats (2 packages oatmeal, 2 scoops casein, 2 servings almonds)
- Drumstick Cone

TOTAL: ~1500cals; 130g CHO; 130g protein; 50g Fat


MEAL 2) The remaining ~1500 cals and macros at 6 pm.

DAILY TOTAL: ~3000-3200 cals; 265g Protein; 265g CHO; 100g Fat



Training felt great today.


Back to the books.


Have to do my first clinical exam tomorrow.


Thanks for following!

[boyharvey]

Good stuff everyone ... Keep it up. Il be posting tomorrow.. Hopefully in the morning before work.

Yo Harvey where in mm do you live? And where do you lift?

Been down in weight but we will see what I'm at in the morning... Had a little pizza and ice cream for dinner.. Not much though.. And chipotle for lunch :) still losing weight too!

I live in minneapolis. I lift at the edina YMCA. What about you?

This weather is crazy everywhere.

[boyharvey]

Nice work braggable!! That shoulder destruction set looks crazy.

[juicydanglers]

mirin the 70 pound db sh presses indeed

[Sabouneh]

I live in minneapolis. I lift at the edina YMCA. What about you?

This weather is crazy everywhere.

haha no way man... i grew up going to that gym in high school.. im from richfield... im now in lakeville though.. that ymca was where i got started...

[Sabouneh]

DDDDDDDDDDDDDDDDDD DAAAAAYYYYYYYYYYYYYY!!!!!!!!!!!!!!

Chest and Biceps!


alright guys got a few more vids and pics for ya....

first note... woke up one pound lighter than last week at 154.1 .... i would have been lighter and not so bloated today if it wasnt for a little pizza and ice cream last night... but calories were in check.. so i didnt binge or anything...

workout is posted in order so take note that the vids i took were later on in my workout..

i also felt some pain in my trap again when i started to hit biceps so i will not take a break from lifting heavy.... just needed to have one solid post in on here to show you guys where im at... will be lifting lighter though until this heals...



DB bench - 40's x12 85's x10 100's x7 110's x3 90's x7
struggled with those 110s ... been a while since i have done DB bench..

Hammer strength preacher machine curl
45x8 90x5 70x7 45x8

Flat bench 135x8 225x7 - wasnt to bad after doing all that db benching

DB incline bench 100's x7 60's x13 - started to feel trap soreness.... easing off the weight

concentration curls 35s x5 35s x8 35s x5

DB curl 30's x10 DB hammers 40's x 10

couldnt do biceps properly with trap pain.. put to much pressure on it up there..
pretty dumb of me for pushing hard today but i needed it.. might set me back but i wanted to see how my chest has been doing..

pics.... and vids....

http://i1113.photobucket.com/albums/k512/sabouneh4/IMAG0097.jpg

http://i1113.photobucket.com/albums/k512/sabouneh4/IMAG0098.jpg

http://i1113.photobucket.com/albums/k512/sabouneh4/th_VIDEO0004.jpg (http://s1113.photobucket.com/albums/k512/sabouneh4/?action=view&current=VIDEO0004.mp4)
click on pic for vid

http://i1113.photobucket.com/albums/k512/sabouneh4/th_VIDEO0003.jpg (http://s1113.photobucket.com/albums/k512/sabouneh4/?action=view&current=VIDEO0003.mp4)
click on pic for vid


there ya have it....

pretty much just watching protein intake and keeping cals around 2000 ... somedays more somedays less.. should be more meticulous but things are moving along as i want...

[juicydanglers]

great vids! those 100's were easy money

you also resemble dallas green (alexisonfire) mb its just the glasses but that can only be a good thing as dallas is a god

[viennafat]

Nice work, Sab!
Light weight, baby!

Looking leaner and strength is still great.

Watch that trap though.

[Sabouneh]

great vids! those 100's were easy money

you also resemble dallas green (alexisonfire) mb its just the glasses but that can only be a good thing as dallas is a god

just looked him up... didnt know who he was.. your right.. look somewhat similar .. but hopefully im stronger and leaner haha.



Nice work, Sab!
Light weight, baby!

Looking leaner and strength is still great.

Watch that trap though.

yea its actually starting to hurt more after the lifting.. so i guess il really be taking it easy for a while... i hate setbacks ... now i will have to be very careful... should really aim for dropping my weight on my lifts to focus more on form and to prevent more injuries..

[cobaltis]

yea its actually starting to hurt more after the lifting.. so i guess il really be taking it easy for a while... i hate setbacks ... now i will have to be very careful... should really aim for dropping my weight on my lifts to focus more on form and to prevent more injuries..

That is where I am at right now, I actually had a good back and bicep workout with 50% usual weights going SLOW and perfecting form. (the 2 sec concentric, 2 sec squeeze muscle, and 2 sec eccentric burns!) I was aiming for 4 sets of 12... Didnt make it on all of them lol!

[boyharvey]

haha no way man... i grew up going to that gym in high school.. im from richfield... im now in lakeville though.. that ymca was where i got started...

Wow man that crazy, did you go to richfield high school?


Sick workout too! Keep at it.

[Sabouneh]

Yup I did... Richfield schools my whole life where do you go

[canuck17]

All initial BTK posts are sickkkkk. Awesome WO`s by those who are known for it and expect nothing less... and awesome posts by the new BTK posters who are already looking good. Keep up the good work and best of luck on the shreds to all of you. I`ll be aiming for a spot in the next BTK thread come September time when this one closes up. Although, for now, expect me to be lurkin and mirin! GJDM to all posters in this madness!

[The Solution]

Workout Updates:

Lower:

Leg Press: 8 Plates/Side x 6 ---> 4 Plates/Side x 20
Lying Leg Curl: 110 x 6 --> 90 x 8 ---> 70 x 10 + 1 Minute Static Hold
Squat: 185 x 10 (6 Sets)
Seated Calf Raise: 2 Plates x 10 (3 Sets)
-- Superset --
Hack Squat Calf Raise: 2 Plates x 10 (3 Sets)

-- Slower Tempo on the Leg Press and Calf Raises, been picking these up in the Shelby Starnes Videos. MMC and Vascularity off the charts!

- New Low this morning (159.5)

Upper:

Hammer Strength Flat Chest Press: 3 Plates/Side x 8 (6 Sets)
-- Superset --
Dumbell Row 85' x 8 (6 Sets)

Smith Upright Row: 135 x 6 (3 Sets)
-- Superset --
Kneeling Rear Delt Raises: 15 x 10 (3 Sets)

Preacher Curl: 90 x 10 (2 Sets)
Smith Close Grip Bench: 185 x 12 (2 Sets)

- New Low this morning and a refeed. Weightloss is picking up and have not changed macros in about 4 weeks. Just riding it out and looking a lot leaner.
- Need new clothes everything is getting very loose/baggy!

Picture Updates

http://img847.imageshack.us/img847/4636/dscn0439v.jpg

http://img18.imageshack.us/img18/5600/dscn0438f.jpg

http://img17.imageshack.us/img17/4470/dscn0435m.jpg


Food Porn


http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN1921.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN2051.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN2462.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN0014-1.jpg

[juicydanglers]

is it wrong that im about to fap to bob's desserts?

great job on the weight loss, lookin extremely lean

[SupaaJ]

is it wrong that im about to fap to bob's desserts?

great job on the weight loss, lookin extremely lean

Fuakkk you Bobbo!!! Totally agreed with JoocyD, all your food looks epic.

Nice progress, broke 160? Nice!

I'll toss in an update later today. :)

@Sabonueh Mirin dem presses and the physique is looking tighter for certain. Keep up that push! :)

[cobaltis]

I am running a little behind today and got a busy night so I will have to post up this weekend... sorry all! I know you are all DIEING in anticipation!

[juicydanglers]

I am running a little behind today and got a busy night so I will have to post up this weekend... sorry all! I know you are all DIEING in anticipation!


http://icanhascheezburger.files.wordpress.com/2009/06/funny-pictures-bunny-is-sad.jpg

[SupaaJ]

lol I tend to forget the days, but this is what been done goin on for me.
Highlights
1) Chest/Biceps day----> DB Incline Press 110'sx5, drop to 80'sx11, DB Curl 50'sx12

2) Back day---> CG Pulldown 220x8x2 sets, 170x14 drop, BB Row 225x8x2 sets, 135x30 burn set, BW Hammer chin 17 reps, one-arm db row, 125x12, then 100x15

3) Leg day--->ATG Hack Squat 4 plates per side +5x 8 reps, 4 plates per side +10x8 reps, some 5 plate seated calf raises, 220lb leg extensions

Delts/Traps/Triceps are being pushed a day back to tomorrow (Saturday), hoping for some PR's on decline skulls, face pulls, shrugs and plate side raises.

Here's a few snaps from recent/last week.
http://i51.tinypic.com/o7ilol.jpg
http://i53.tinypic.com/20pmqe.jpg
http://i54.tinypic.com/2dky1dw.jpg
http://i56.tinypic.com/2rrvuo7.jpg

Progress is still going along well, have had a few intense cardio sessions this week, start new job next Monday so I will be doing a bit less cardio.

Eating schedule is changing as well:

Only two meals.
Yep.
I was eating 2 big and one small, but the plan will be changing.
Sticking to a 8-9 hour feed and 15-16 hour fast, but I need to figure out ideal times to eat based on a rotating work schedule. One day 930am-6pm, the next 2-1030pm. So I was thinking Noon and 7-8pm.

Training will stick to a 4 way split, training 4x per week.
I have a plan now to lift on both my off days and after 2 opening shifts per week. So training will be about 5-6pm 2x per week and 630pm-7pm range 2x per week. I was kicking around the idea of training in the morning, but I hate that, and don't want to have to drink coffee, I am caffeine FREE in my diet. Nothing. Ever.

[Sabouneh]

Fuakkk you Bobbo!!! Totally agreed with JoocyD, all your food looks epic.

Nice progress, broke 160? Nice!

I'll toss in an update later today. :)

@Sabonueh Mirin dem presses and the physique is looking tighter for certain. Keep up that push! :)

thanks man.. will keep plugging along... it just sucks when you cant eat as much and your hungry all the time ya know ha... but il deal with it.. thats what we do!

[The Solution]

is it wrong that im about to fap to bob's desserts?

great job on the weight loss, lookin extremely lean

Lol! Thanks man. Just love eating good and training hard.


Fuakkk you Bobbo!!! Totally agreed with JoocyD, all your food looks epic.

Nice progress, broke 160? Nice!

I'll toss in an update later today. :)

@Sabonueh Mirin dem presses and the physique is looking tighter for certain. Keep up that push! :)

Dude.. Progress is SICK looking leaner and back is getting tight. How the Wheels?

[Sabouneh]

lol I tend to forget the days, but this is what been done goin on for me.
Highlights
1) Chest/Biceps day----> DB Incline Press 110'sx5, drop to 80'sx11, DB Curl 50'sx12

2) Back day---> CG Pulldown 220x8x2 sets, 170x14 drop, BB Row 225x8x2 sets, 135x30 burn set, BW Hammer chin 17 reps, one-arm db row, 125x12, then 100x15

3) Leg day--->ATG Hack Squat 4 plates per side +5x 8 reps, 4 plates per side +10x8 reps, some 5 plate seated calf raises, 220lb leg extensions

Delts/Traps/Triceps are being pushed a day back to tomorrow (Saturday), hoping for some PR's on decline skulls, face pulls, shrugs and plate side raises.

Here's a few snaps from recent/last week.
http://i51.tinypic.com/o7ilol.jpg
http://i53.tinypic.com/20pmqe.jpg
http://i54.tinypic.com/2dky1dw.jpg
http://i56.tinypic.com/2rrvuo7.jpg

Progress is still going along well, have had a few intense cardio sessions this week, start new job next Monday so I will be doing a bit less cardio.

Eating schedule is changing as well:

Only two meals.
Yep.
I was eating 2 big and one small, but the plan will be changing.
Sticking to a 8-9 hour feed and 15-16 hour fast, but I need to figure out ideal times to eat based on a rotating work schedule. One day 930am-6pm, the next 2-1030pm. So I was thinking Noon and 7-8pm.

Training will stick to a 4 way split, training 4x per week.
I have a plan now to lift on both my off days and after 2 opening shifts per week. So training will be about 5-6pm 2x per week and 630pm-7pm range 2x per week. I was kicking around the idea of training in the morning, but I hate that, and don't want to have to drink coffee, I am caffeine FREE in my diet. Nothing. Ever.


nice progress man.... your almost there! dropping the cardio is no big deal now that you will be on your feet working full time... might even burn more doing that..

[juicydanglers]

WARNING

The following post contains epic boxers,oversized mugs unhealthy sandwiches that would make any PT stain their pants and appallingly mediocre grammar.....




............





































Wassup biches!!



http://imagecdn.bodybuilding.com/img/user_images/growable/2011/07/21/28876202/gallerypic/1Zub2pKrxCOZVHsdgUKZYzBaKi60Mf921.jpeg

cutting on 1400 cal sandwiches! this kut dont control my love for epic food!












we have hit 170! thats 9 pounds down!

http://imagecdn.bodybuilding.com/img/user_images/growable/2011/07/24/28876202/gallerypic/1BXO0AD8Z5ftyf0rhJd9anz2dTGk092.jpeg



Skinny as Funk but slightly less fat erry week!

http://imagecdn.bodybuilding.com/img/user_images/growable/2011/07/24/28876202/gallerypic/17Gb5nd08W2r08ItfTmBxnYpFmlXkp824.jpeg






new routine

Dropping madcows 5x5 for the time being and started a push pull power hypertrophy split (not very catchy i know)




A lil... RnR

Did two sessions this week to let my bummed forearm recover




TRAINING!



Push Hypertrophy

Incline bench 60kg x 10/8/7/6
DB press 30kg x 10/9/7/7
leg press 120kg x 8/10/10/12
db sh press 22kg x 10/10/9
skullcrushers 32kg x 10/11/9
Dips bw to failure for 2 sets
french cable press drop sets to failure for one set

NEXT WEEK: MOAARRRR QUAD VOLUME!!





Pull Hypertrophy


SLDL 140kg x 8/7/5
lat pulldown 75kg x 10/10/10
db rows 32kg x 10/10/10
standing upright bar rows 35kg x 12/12/8
alternate db curl 14kg x 8/7/5
underhand pullup bw x 8/7/4

NEXT WEEK: TRAAAAAPSSSSS!!!





http://imagecdn.bodybuilding.com/img/user_images/growable/2011/07/24/28876202/gallerypic/1FoWy9drLip7LvWDzevL6JXX5E4E670.jpeg


THIS IS MY MUG!!!

Without it, i am nothing!!

Without me, my mug is nothing!!

there are many like it

but this one is mine!!!!!







have a good sunday errybody!!!!


http://img235.imageshack.us/img235/47/200411021bushthumbsup51wn7.jpg

[SupaaJ]

LOL Dave you crack me the fuak up! Dat Mug poem is epic, brung teh tears to mai eyez.

Nice work on cutting the sluff off. Progress, keep it up!


GeooceyyD in dis haus.

[juicydanglers]

thanks J!

Ill add that one to the growing list of variations for my name

be needin a gawd dam dictionary for the evolution of 'juicydanglers'

[The Solution]

What happened to everyones updates? Seems to be dying out in here fast and only a few are posting :confused:

Hope the BTK family is still KILLING It. Upperbody workout for me tomorrow morning at 6 a.m. and cannot wait. brb eating first meal at noon and still maintaining strength 14 weeks into cutting.

[cobaltis]

I sadly just dont have much to post but that bunny pic made me lol! I am not supposed to be doing much with my shoulder for another week, and my back for 2 weeks. I will be back to killin it soon though... Just need to make sure I dont cause any long term injuries :) 1 week wont kill me... I am still lifting, just about 50% weights. Less volume to prevent overuse as both injuries are joint injuries...

[viennafat]

It's Monday, so you know what that means: Miserable cuz we're back at work!
No, not that. It's Tom's turn for an update.

Weigh-in: 226.4lbs (+2lbs)
This cut is going great! :D

Ok before I get negged, there are some possible reasons on why this increase happened.
Had a very big late meal the night before and I also moved my scale to a different room (with different floor - hardwood vs tile). The reason why I even mention that second point is because my scale is slightly retarded and gives different readings depening on where I put it. (will be using the same spot from now on)

Aside from that, I'm looking better than I did last week and I actually introduced cardio so not concerned over this increase.

Session from a few days ago:

Shoulders & Traps


Seated BB Press
170x6 <- PR once again.
120x13

Seated DB Press
65x11
65x7
65x6

Got 2 more reps on the 1st set but the same on the other 2.


Seated Lateral Raises - 25lb Plate
I love the feel of this exercise.
13 reps
12 reps
12 reps
"Drop set" -> 1 set of 12 using resistance bands.
Just for something different. When I do these I place the band so that I'm pulling from behind and across my back. (ie with my right hand I pull from around my left hip and extend)


BB Shrugs
155x15
205x15
225x15
235x15
215x15 <- drop set

I'm still mindfull of my back when doing these so I haven't increased the weight too much. But my back feels good so I'll keep going.

[juicydanglers]

woop! reverse cut for the win! 10 weeks time you'll be 250 with a 6 pack

[Nutshell20]

Monday shoulder destruction in full effect! Feeling my strength coming back after my back injury. Let the bleeding begin...

DB Press
65x10
65x10
65x9

It's light, 70's next week!

Lat Raises
25x10
25x10
25x10

Do these really slow with plates. Insane burn!

Front Raises
40x10
40x10
40x8

Reverse Pec Dec
130x10
130x10
130x10

BB Shrugs
225x11
225x8
225x8

Superset these with 45 lb plates till failure...sick burn!

DB Shrugs
90x8
90x7
90x7

Shoulders are toast. Strength is coming back so quickly it's very surprising even with low calorie intake

2400 calories for today, may lower by 200 by next week

182 lbs. and feeling lean, this is working for me.

Killing it BTK style.

[boyharvey]

What's goin on BTK people, looking pretty dry around these parts. Here's my contribution to keep this going!!

Workout day 2

Weighed in @ 203lbs........












wait wut? yea 203lbs.

Started with the bench press 135 10 reps 4 sets

Seated military press 25's 8 reps 3 sets

Skullcrushers 50 8 reps 3 sets

Tricep kickbacks 25's 8 reps 2 sets

Ab circuit 2 rounds 20 sets each exercise V-situps,crunches, boxer situps, russian twists,toe touches

BBall 1 hour

pic from today

http://i223.photobucket.com/albums/dd189/youngaharvey/DSCN0058.jpg

[juicydanglers]

@harvey ha few more pounds and your done man?

i think part if the reason its quiet round here is cos a lot of us follow each others logs so we've already seen the updates people have posted

[boyharvey]

@harvey ha few more pounds and your done man?

i think part if the reason its quiet round here is cos a lot of us follow each others logs so we've already seen the updates people have posted

200 was the goal but I'm going to keep cutting.

[braggable]

WEDNESDAY: Delts, Traps


WAKE UPPP!!!!!


Its that time again...


... more volume than a Megadeath concert :D



4:40 – ALARM CLOCK GOES OFF. Jump out of bed. Slam 10g BCAA Xtend on my drive to the gym.
5:00 – In the gym.



1) Warm-Up: 5 min Stationary Bike

lv 14; 80 RPM


2)&3) DB Mil Press SUPER SET with Arnold Press (2 min rest b/n sets)

70 x 8 / 45 x 8
70 x 8 / 45 x 8
70 x 8 / 45 x 8 (reps +)
70 x 8 / 45 x 8 (reps +)

Love/Hate relationship with this Super Set. Its Gross.


4) Side/Lat DB Rises (60 rest b/n sets)

45lb x 12
45lb x 12
45lb x 12
Drop Set: 40 x 4


5) BB Upright Rows (90 sec rest b/n sets)

120 x 10 (reps +)
120 x 10 (reps +)
120 x 10 (reps +)
drop set: 105 x 6 (weight +)

I use the wrist straps for these. Improved Form and ROM. Next week: 125lbs.


6) Standing Front BB Press (60 sec rest b/n sets)

120 x 8 (PR)
120 x 7
120 x 6
Drop Set: 105 x 6 (weight +10lbs)

These are putting a weird strain on my back. Might have to nix 'em next week


7) Front Barbell Raise (60 sec rest b/n sets)

70 x 12 (current PR)
70 x 12
70 x 12
Drop Set: 50 x 10

Slow and steady reps.


8)Standing Smith Shrugs (30 sec rest b/n sets)

230 x 15 (plate weight only) (PR!!!)
230 x 15
230 x 12
1st Drop set: 180 x 12
2nd Drop Set: 90 x 25

PR and 2 drop sets added = murder!


9)Machine Lat Raises (60 sec rest b/n sets)

95 x 12
100 x 10
100 x 9


10)MYO Training Machine Lat Raises (~10 sec rest b/n sets)

80 x 10
80 x 8
80 x 7
80 x 6
80 x 5
80 x 5

Burn!!!


11) & 12) Shoulder DESTRUCTION Super-Set (60 sec rest b/n sets)

DB seated side lateral raises : 30 x 8 (PR!!!)
NO REST:
DB seated military press: 60 x 8 (PR!!!)

(take 60 sec rest)

DB seated side lateral raises : 30 x 8
NO REST:
DB seated military press: 60 x 8

(take 60 sec rests)

DB seated side lateral raises : 30 x 8
NO REST:
DB seated military press: 60 x 8

Shoulders are ON FIYA!!! at this point. Fuk'n ridiculous sets to end on.


13) Cool Down: 5 min stationary bike

lv 14; 90-95 RPM


TOTAL TIME: ~100 minutes ( 44 working sets )



NUTRITION:

MEAL 1) “Break-fast” at ~ 12noon (5 hours after training) with:
- Roast Beef Sammich
- 1 bowl Proats (2 packages oatmeal, 2 scoops casein, 2 servings almonds)
- Drumstick Cone

TOTAL: ~1500cals; 130g CHO; 130g protein; 50g Fat


MEAL 2) The remaining ~1500 cals and macros at 6 pm.

DAILY TOTAL: ~3000-3200 cals; 265g Protein; 265g CHO; 100g Fat


SINCE I AM YET TO POST A PROGRESS PIC, HERE IS MY MOST CURRENT:


http://img854.imageshack.us/img854/4227/roflbotgzi3.jpg



LOL, thanks to mike201011 for making that. lulz :D

[illiniStrive]

^^Awesome job man! And are you CUTTING on 3000 cals a day? isdisreallyfe


forgot to post yesterday, sorry!

Long story short, missed 197.2 x 5 by 1 rep (squat) and 107.2 x 5 by 1 rep (bench). Power clean and hang power snatch went great!


Keep truckin along guys!

[cobaltis]

@Braggable
Good job man, Solid Workout

@illiniStrive
you will nail them next time!


P.S.
new low today! 185.5! Update this friday! I am no longer "feeling" my injuries but need to give them a bit longer before I can kick it back up to 200%

[juicydanglers]

@brag if your final cut pic isnt meme'd as 'my body is ready' i will e-fight you

@illni hey look at it this way if you failed it means your challenging yourself, ull get it next time tiger!

@nutshell sounds like its goin great for you man glad to hear

@harvey how low you thinkin of goin on the cut?

[boyharvey]

@brag if your final cut pic isnt meme'd as 'my body is ready' i will e-fight you

@illni hey look at it this way if you failed it means your challenging yourself, ull get me next time tiger!

@nutshell sounds like its goin great for you man glad to hear

@harvey how low you thinkin of goin on the cut?

I'm thinking 190-195lbs.

[The Solution]

Workout Updates:

Lower:

Hack Squat: 2 Plates + 25/Side x 8 (8 Sets)
-- Superset--
DB SLDL: 80's x 8 (8 Sets)

Seated Calf Raise: 2 Plates x 10 (3 Sets)
-- Superset --
Leg Press Calf Raise: 4 Plates x 10 (3 Sets)

Upper:

Incline Bench: 225 x 5 (5 Sets)
-- Superset --
T-Bar Row: 4 Plates x 5 (5 Sets)

Seated Military Press: 175 x 5 (3 Sets)

Seated Cable Machine Curl: 27.5 x 10 (3 Sets)
-- Superset --
Tricep Pressdown: Stack x 12 (3 Sets)

- Legit 5 x 5 to start the workout and holding strength as I climb into 14 weeks of cutting. No Complains.

Lower:

Leg Press: 8 Plates/Side x 8 ---> 4 Plates/Side x 20

Leg Curl: 110 x 8 ---> 90 x 8 ---> 65 x 10
-- Superset --
Leg Extension: 205 x 8 --> 160 x 10 ---> 115 x 12

GHR: BW x 10 (3 Sets)

Hack Squat Calf Raise: 2 Plates/Side x 10 (2 Sets)
--Superset--
Horizontal Calf Raise: 190 x 12 (2 Sets)


Picture Updates

http://img838.imageshack.us/img838/2707/dscn0443t.jpg

http://img51.imageshack.us/img51/3529/dscn0449v.jpg

http://img703.imageshack.us/img703/2931/dscn0450c.jpg


Food Porn

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/oategg.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/potato.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/muffin.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/Home.jpg

[cobaltis]

Bob, your looking shredded as ever man :)

[juicydanglers]

bobs whipped out his best manties for this one

really really impressed with that 5x5 225 incline

how many you think you could get for one set?

[viennafat]

Lookin lean, Bob!
Great sessions, too.

But you gotta give us some descriptions on them foods.
I don't know what any of those are. I just know that I would eat them.

[The Solution]

Bob, your looking shredded as ever man :)

Still a lot of fat to lose brother.


bobs whipped out his best manties for this one

really really impressed with that 5x5 225 incline

how many you think you could get for one set?

No idea, not going for as many reps on a power focused day either.


Lookin lean, Bob!
Great sessions, too.

But you gotta give us some descriptions on them foods.
I don't know what any of those are. I just know that I would eat them.

I think you can tell what the food is by looking at it lol.. Oats/Omlette, Muffins, Moe's Burrito, Stirfry.. Nothing crazy.