View Full Version : Superman!!!
10-17-2007, 05:03 PM
I'm starting this training log to see my performance over this cut, and it will stay here as long as i continue to cut, and i plan to get down to 6% from 15% this time around.
Started Cutting: aproxx.. 9/12/2007
Finished Cutting: Whenever i hit 6%, I'm quite good at cutting BF% so this shouldn't take an awful long time, my work ethic and dedication also speed the process up quite a bit.
I will include picture updates every 2 to 3 weeks, all workout guidelines will be posted here, however diet will no be posted here, as my daily caloric intake changes rapidly, along with macros. I will post them if people truly ask for them, perhaps at the end of every month i will elaborate on my methods as far as diet.
Started cutting: 15-16% BF Pics - (looking freakin soft!!!!)
10-17-2007, 05:05 PM
As of now, i am training for a Boxing Match, and my training is pretty intense. These are pictures of me 2-3 weeks ago...
10-17-2007, 05:18 PM
WORKOUT- October 17 2007
5:30- Morning Run
- Cardio (running)
- Stretching - 5-10 minutes, don't really warm up
- Running -3.5 Miles, 7:30 min/mile pace
- Cool Down- .25 mile ( no idea how fast?)
7:00 p.m. - Night Workout
- Running (2 miles, 7:00 min/mile pace)
- Heavy-Bag work aproxx. 20 minutes
- Speed Rope 10 Minutes [would do more if i could = )]
- Shadow Boxing with 20 pound Weighted Vest 15 Minutes
Just Cardio Today
Thats all Folks!!!!
P.S.- No Supplements other than Multi- Vitamin/Mineral
10-19-2007, 03:29 AM
October 18 2007
Weights and cardio...
Strictly running today for cardio, in total = 7 miles, pace was at 7:45 minute/mile, average.
Night time Weights
BACK DAY -
Warm up- Stretch, 6 minute mile
3 sets of 10 (body weight = 180 ish)
LAT PULL DOWNS (3 Sets)
3 sets, weight increasing at each set, reps decreasing at each one as well (Weider Method). Started at 12 reps, ended at 8 (or 6). All sets are usually done in this form, may start at 8 however and end at 4 if looking for more strength. Starting weight was 105 lbs, ending weight was 150 lbs
BENT OVER DUMBBELL ROWS - ( 3 Sets)
- Starting weight = 70 lbs
- Ending weight = 90 lbs (each dumbbell lol)
SEATED ROWS (3 sets)
Starting Weight = 120 lbs
Ending Weight = 180 lbs
ISOLATION PULL DOWNS- (3 Sets)
Starting Weight = 45 lbs
Ending Weight = 60 lbs
15 SETS IN TOTAL
10-21-2007, 06:49 PM
well, today i slacked quite a bit due to homecoming dance and everything but still managed to do a mini-workout...or something of that nature.
around 7:00 a.m.
6 Minute Mile warm up
Speed Rope (5 minutes, double turns)
8 sets of Abs in this order.
X 2 --25 Reps full body 60 degree angle, no weight (warm up)
X 2 --Weighted (25 lbs) 45 degree angle, 15 reps
X 2 --Weighted (35 lbs) 45 degree angle, 15 reps
X 1 --Weighted (45 lbs) 45 degree angle, 15 reps
X 1 --No weight (Body Weight) 60 degree, Burn out (go to you can;t anymore, i think i hit 22 reps, the last 5 with bad form)
10-23-2007, 07:49 PM
Sorry for the delay, I had a bad case of Shin Splints that were caused from running on concrete and a bad pair of shoes.... = (
Today...taking it easy as i'm picking back up
Stretch, Run 7 Minute Mile, walk 5 Minutes
Standing Dumbbell Bicep Curls, 3 Sets
45 lbs, 8 reps each, No Weider Method Applied Here
Seated Hammer Curls, 3 Sets
40 lbs, 12 reps
45 lbs, 10 reps
50 lbs, 8 reps (perfect form up to 6, cheated using back momentum on last 2)
Preacher Curls, 3 Sets
All sets done at 40 lbs, 10 reps
Concentration Curls, 2 Sets
35 lbs , 2 Sets
(No Burn outs Today/No Drop Sets Today)
I should probably add that i no longer work my lower body as of now, until my left knee recover from an injury sustained in Rugby Match
10-27-2007, 08:38 AM
Workout Routine Yesterday...
I was feeling quite ill yesterday but still managed to pull of something..
Stretch 15 Minutes
Run- 1 Mile/ Pace- 6:30 min/mile
Abdominal Routine- 7 sets (i got quite a new workout with this one)
1 set (warm up) Body Weight Incline Crunches, 25 Reps
3 sets- (15 Reps each) Incline Crunches with Weider Method Applied
Starting Weight- 25lbs
Ending Weight- 45lbs
Hanging Leg Raises-
2 sets, (body weight) 15 reps
Rocky Style Leg Raises-
Now, i am quite new to this as i tried it a long time ago and failed miserably. The object is to pivot on your shoulders while carrying your entire body (even back) off the ground. Your back should not be touching the floor, it should be at an angle and your body arc's.
I managed to do 8 of them, each rep taking around 5 seconds up and down, that killed me in the morning.
Cool Down - One 7 min/mile
10-27-2007, 08:02 PM
Cardio only today, just played around a little here and there.
A.M. Cardio- HIIT
Warm up- one 6:30 min/mile
HIIT- 2 miles in all, following these guidelines
Run 100 yards
Walk 25 yards
Ran 1 mile w/ 6 hurdles per lap
cool down - walk .25 mile (1 lap)
Sprint 10yds, jog back, sprint 20yds, jog back, sprint 30yds, jog back etc etc... till 50 yard line, 2 minute break, then work your way back.
Jog - (8 min/mile pace) 2 miles
Heavy Bag- 15 Minutes
11-05-2007, 07:32 PM
Update. I suffered from a shin injury and wrist injury (minor, but it affect upper and lower body) so i had to rest for about a week. I took this as a break, upped my caloric intake during the cut to sort of "reset my metabolism". I think it helped in the long run, but i must ease back into my cardio, at least the amount of it and the speed i was going at.
FLAT BENCH (5 sets, 2 warm-up)
Warm-up Sets- (2) - 135 lbs X 15 reps (2- 45 lb plates)
Mass Set- 225 lbs X 8 reps
Mass/Power Set- 245 lbs X 6 reps
Power Set- 285 X 2 reps (failure on 2nd, spotter needed)
DECLINE BENCH (3 sets)
135 lbs X 12 reps
155 lbs X 8 reps
175 lbs X 6 reps
INCLINE BENCH (Dumbbells) (3 Sets) (trying to build mass on upper peck in order to get that "ledge/flat" look on the pecks separating from the shoulders)
65 lbs (each) X 12 reps
75 lbs (each) X 10 reps
85 lbs (each) X 8 reps
Burn Out Push Ups (2 Sets)
Push Ups till i can't go anymore, more of endurance. I hit around 15 reps this time. 10.5 (gave in half way) on the last set.