Superman!!!

[Basil08]

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!!!!)

[Basil08]

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...

[Basil08]

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

[Basil08]

October 18 2007

Weights and cardio...

A.M. Workout

5:30 a.m

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

PULL UPS-

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

[Basil08]

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)

[Basil08]

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

Warm-UP

Stretch, Run 7 Minute Mile, walk 5 Minutes

BICEP DAY

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

[Basil08]

Workout Routine Yesterday...

I was feeling quite ill yesterday but still managed to pull of something..

Warm Up-

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

[Basil08]

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)


Evening Cardio

Ladder(s)-

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

[Basil08]

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.

Today's Workout...

CHEST!!!

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.