"It slices, it dices, it juliennes".... let there be abs.

[swoleshrink]

Hey brothers & sisters.. I made some decent progress this winter toward the "swole" in swoleshrink. Now it's time to shrink. I'm giving myself til June 30th to drop to at least 10% bodyfat. More than that will be OK with me.
I'm starting my cut today. I got a heart rate monitor and I'm gonna introduce cardio back into my routine. I'm gonna start out with 5x week lifting, high reps lower weight. I'm also gonna shoot for 4-5 days of cardio.
Any feedback, suggestions, criticisms, supports will be great. Particularly any thoughts on nutrition. All of my stats are posted on my Bodyspace, and I'm fairly current on progress pix.

[swoleshrink]

45 min on the elliptical

[swoleshrink]

Week 1 of 18 week cut

cardio: Elliptical 40 min, 415 kcal

Flat bench press
95x20 135x15 155x10 185x5x2 135x11

Decline bench
135x10 135x8 95x15

Incline bench press
135x8 135x6 135x6

Cable fly
40x10 40x12 40x12

Cable crunch
100x20 130x15 160x10

kcal's during lifts 700, total for today 1115.

[swoleshrink]

cardio: Elliptical 40 min 415 kcal

BB military press
45x20 65x15 85x10 115x5

DB side raises bent elbow
15'sx20 20'sx15 25'sx10 30'sx5

Delt fly
80x20 120x15 140x10 160x5

BB upright rows
45x20 65x15 85x8 95x6

DB shrugs
65'sx15 - only one set. I ended up at the chiropractor twice in the last week due to my neck tightening up, dont want a repeat of that.

again 700kcal during lifting, 1115kcal total

[swoleshrink]

Seated cable row
90x20 120x14 150x10 180x5 180x5

Hammer Strength low row
90x20 180x12 230x10 270x5

Lat pull down
90x20 120x12 150x8 180x4

[swoleshrink]

Thursday through Sunday off.

[swoleshrink]

Week 2 of 18 week cut

Flat bench press
95x20 135x15 155x8 185x5 185x4 135x10

Incline bench
135x8 135x7 135x7

Decline DB press
50'sx10 50'sx8 40'sx12 40'sx9

Cable fly
40x12 40x12 40x10

Cable crunch
100x20 130x15 160x10 190x5

[swoleshrink]

BB military press
45x25 65x18 95x10 115x5 115x5

DB side raises bent elbow
15'sx20 20'sx15 25'sx10 30'sx5

Delt fly
80x20 120x15 140x10 160x5

Cable upright rows
85x15 100x12 115x8

DB shrugs
60'sx15 65'sx12 70'sx10

[swoleshrink]

Seated cable row
90x20 120x15 150x10 180x5 180x5

Hammer Strength low row
90x20 180x12 270x10 300x5

Lat pull down
90x20 120x15 150x8 180x4

[swoleshrink]

Barbell curl
BAR+20x20 +40x15 +50x10 +70x5 +70x5

Rope tri ext
70x20 100x13 115x9 130x5 130x5

Hammer Strength Bi Curl
75x13 85x5 85x3 50x10

Machine tri ext
115x20 130x15 145x10

Concentration curl
30x10 35x5 30x5

Vbar pressdown
70x25 85x20

DB Hammer curls
20'sx15 25'sx8

Bi's hit 17" flexed with a pump today.

[swoleshrink]

Walk - 1hr - 650kcal

[swoleshrink]

cardio - Elliptical - 30 min - 360 kcal

Leg press
90x25 180x20 270x15 360x10

Standing calf raise
120x20 140x15 160x10 200x10

Leg ext
105x15

[swoleshrink]

Week 3 of 18 week cut

Flat bench press
95x20 135x15 155x9 185x5 185x4 135x10

Incline bench
135x10 135x7 135x7

Decline bench
135x11 135x7 135x7

Cable fly
40x15 50x10 60x10

Cable crunch
100x20 130x15 160x10 190x5

Cable side twists
40x12 50x10 60x8

[swoleshrink]

Cardio - stationery bike - 46min - 500 kcals

BB military press
45x20 65x15 95x10 115x5 115x5

DB side raises bent elbow
15'sx20 20'sx15 25'sx10 30'sx5

Delt fly
80x20 120x15 140x10 160x5

BB upright rows
65x15 85x8 95x6

DB shrugs
65'sx15 70'sx12 75'sx10

[swoleshrink]

this is the longest I've been out of the gym in 6mo. Can't let it continue!

I ended up with a sinus/cold thing and had no energy for working out. Ima get back on track with my cut.

[swoleshrink]

3/29 Chest
Week 4 of 18 week cut after 12 days off

Flat bench press
95x20 135x15 155x8 185x4 185x4 135x10

Incline bench
135x8 135x7 135x10

Decline bench
135x10 135x8 135x6

[swoleshrink]

Hammer Strength shoulder press
50x25 70x15 100x10 120x8 140x8 150x5

DB side raises bent elbow
15'sx20 20'sx15 25'sx10 30'sx5

Delt fly
80x20 120x15

[swoleshrink]

Seated cable row
90x20 120x15 150x10 180x5 180x5

Hammer Strength low row
90x20 180x12 270x8

Lat pull down
90x20 120x12 140x8

[swoleshrink]

a little back.. Close grip pullup
BWx6x2 BWx5

Leg press
90x25 180x20 270x15 360x10

Standing calf raise
120x20 140x15 160x12 200x10

Leg curl
75x16 90x10 105x8

[swoleshrink]

Barbell curl
wide grip BAR+20x20 +40x15 +60x10 +70x5
narrow grip bar+20x12 +20x10

Rope tri ext
70x20 85x15 100x10 115x5 130x5 145x5

Hammer Strength Bi Curl
45x20 55x12 80x8

Machine tri ext
100x20 115x15 130x10

Concentration curl
20x15 25x8 15x12

[swoleshrink]

Worked out w/ a friend at Snap... no flat bench

Smith Flat bench press
95x20 135x15 185x10 205x4 205x3

Incline DB bench
40'sx20 45'sx15 50'sx10

Decline DB press
40'sx15 45'sx10

Cable fly
40x15 50x10 60x8

[swoleshrink]

Messed up my schedule by slacking for over a week. Time to get back on track.

Flat bench press
95x20 135x13 155x8 185x4 185x4 135x10

Incline bench
135x10 135x8 135x8

Decline bench
135x10 135x6 135x6

Machine Chest fly
120x18 130x12 140x8 150x6

Cable crunch
100x20 130x15 160x10 190x5

Cable side twists
40x15 50x12 60x10

[swoleshrink]

4/21 Shoulders
BB Military press
65x20 95x12 105x8 115x6 125x4

DB side raises bent elbow
15'sx20 20'sx15 25'sx10 30'sx5

Delt fly
80x20 100x15 120x8

Front BB raise
45x20 65x15 75x10

DB shrugs
75x12 75x10 75x8

5/2 Chest
Flat bench press
95x12 115x10 135x6 185x3 195x1 195x4 195x3 135x10

Incline bench press
95x12 115x10 125x8

Decline bench
95x18 135x6 135x5

5/4 Legs
Leg press
90x12 180x10 270x6 360x6 450x6

Calf press
90x20 180x18 270x15 360x12 450x10

Leg ext
120x12 150x10 180x8

Standinng calf raise
220x8 220x8 220x8

Leg curl
75x12 105x8 135x6

30 min elliptical

5/5 Shoulders
Hammer strength shoulder press
50x18 90x12 140x10 160x8

DB lateral raise
15'sx15 20'sx12 25'sx10 30'sx5

Delt fly
140x10 140x8 140x6

Front BB raise
45x15 65x10

5/7 Back
Seated cable row
90x12 120x10 150x8 180x6

Hammer Strength low row
90x20 180x10 270x8

5/8 Arms
Barbell curl
wide grip BAR+20x15 +40x12 +60x8 +70x5 +70x4
narrow grip bar+20x12 +20x10

Rope tri ext
60x15 85x12 115x10 130x6 145x6 145x6

Hammer Strength Bi Curl
45x15 70x7 70x4

Machine tri ext
107.5x15 135x12 165x10

Concentration curl
20x10 25x5 25x3

[swoleshrink]

Flat bench press
95x15 135x12 155x10 185x5 185x4 135x10

Incline bench press
135x6 135x6 135x6

Decline bench
135x8 135x8 135x8

Pec fly
100x12 120x10 140x8

[swoleshrink]

I've been slacking big time. Seasonal allergies and being busy at work have taken the motivation right out of me.

Here's all I've got to report:

5/19 Shoulders
DB military press
15sx18 20sx15 25xs12 30sx10 35sx10

DB side raises bent elbow
20'sx15 25'sx10 30'sx5

BB upright rows
85x10 85x8 85x6

Delt fly
120x15 130x10 140x8

DB shrugs
75'sx12 75'sx10

5/31 Whole body
Leg press
180x15 180x12

Calf raise
180x15 180x12

Leg Curl
90x15 90x10

V-bar pullup
BWx6 BWx5

Seated cable row
120x12 120x10

Flat bench
135x12 135x10

DB military press
40'sx10 30'sx10

DB lateral raise
15'sx15 15'sx12

BB curl
Bar+40x10 Bar+40x10

Rope Tri pressdown
85x15 85x10

6/15 Chest, Shoulders, Arms
Flat bench press
135x10 135x10 135x8

Incline bench press
115x8 115x8 115x8

Decline bench
135x6 135x5 135x4


DB side raise
15'sx15 20'sx10 25'sx5

Delt fly
100x12 100x10 100x8

DB Shrugs
50'sx12 50'sx12 50'sx12


BB Curl
55x12 55x10

Rope tri press
100x10 100x10

6/16 Back
Hammer Strength low row 90x15 180x10 180x10

Seated cable row 100x12 100x10 100x10

Lat pull down
80x12 100x10 120x10

[swoleshrink]

Flat bench press
135x12 155x10 175x5

Incline bench press
135x8 135x6 135x4

Decline bench
135x8 135x6 135x4


DB side raise
15'sx15 20'sx12 25'sx8

Delt fly
110x10 130x8 130x6

DB Shrugs
60'sx12 65'sx10 70'sx8


BB Curl
45x12 65x10 85x5

[swoleshrink]

In addition to the lifting, I have been doing a 3.5-4 mile walk keeping my HR in the fat burning zone about 3-4x a week for the last month. Gotta keep this up.