3 Attachment(s)
APEpack time with Sobelik!
Allright yall I've been off the forum for a little while...being a partner of a startup business kinda took a lot of my free time away from me but I digress. I've been cutting for a few months now with some great sucess, mainly by upping my cardio and being super serious about my diet....and staying with it!
My goals for this log are to keep my strength up, mantain muscle mass and get those abs in to serious shape, hence the APE (8)pack goal!
I have been training in a PRRS style for the past few weeks, just finished up my last RR week tonight with arms and OMG I haven't felt this pumped in quite some time all whilst running a rather low carb diet. My style of PRRS is as follows; Power: 5x5 Rep Range: 8, 10, 12, then 14 with the same weight drop setting if need be, Shock: super setting from compound to isolation with 8 reps each for 4 sets.
Typically my schedule is as follows: Monday is chest, Tuesday is back, Wednesday is Shoulders/Legs depending on how my knee is feeling, I had a meniscus tear repaired in September 2011 so I am still trying to take it easy lol... Thursday Legs/Shoulders, Friday arms, Saturday Cardio, Sunday Cardio with abs and cardio done everyday.
Diet: eating every 2-3 hours with 40-50g protein, 20-30g carbs and 5-10g fat.
Other supplements I am using: BCAA pre/intra workout, Myofusion, ADAM multi, Super Fiber, Shock Therapy preworkout and the occasional redline cap preworkout.
Today went as follows: Close grip bench 165 with a drop set on the 14th rep set to 155, skull crushers with tricep bar 85 with a drop set on the 14th set to 80, tricep pushdown 85 all sets, closegrip rope pushdown 75, then 80 for 12 and 14...felt stronger for some reason. Single arm kickback super set to reverse grip 30 then super set to 20 for the reverse grip, all sets.
Barbell curl, 85 all sets, seated alt db curls 30 all sets, arm height cable curls, 35 all sets super set to pull ups to failure, low bent over curls, 35 all sets. Sadly that was all the time I had in the gym today, got in late due to the fact that I completely forgot my workout shirt and I had to go back home after getting to the gym....Everything had kicked in by then too and I was LIVID!!!!! Had an awesome workout however and feel great!
Tomorrow I will most likely do some other bicep work with my cardio and abs. And attached are some nice post workout pics lol
[ATTACH=CONFIG]4319901[/ATTACH][ATTACH=CONFIG]4319911[/ATTACH][ATTACH=CONFIG]4319921[/ATTACH]