Chuckles Offsesaon Journal

[NTT91]

congrats on bber of the week man!

[chuckles_345]

Thanks!

Chuckles

[chuckles_345]

6-12 Friday: Cardio
Diet: 240gP, 473.5gC, 77.5gF, 3550cal
Cardio: Stepper Sprints: 20min




6-13 Saturday: Back/Chest

Diet: 229.5gP, 524gC, 88gF, 3805cal
7:00 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, multi
10:00 1 scoop whey, 1 1/2c oatmeal, apple
11:30-12:30 1 scoop whey, 25g dextrose, 2 scoops CORE ABC's, creatine
1:30 3oz extra lean ground beef, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, 2c cherios
4:30 macaroni and beef lean cuisene, 1 1/3c corn
7:30 1/2 large lean cuisene cheese pizza
10:00 1c fat free cottage cheese, 2oz peanuts, 1 1/2c cherios

Water: 1.5 gallons
Sleep: 9hrs


Workout: Back/Chest

Pull Ups:
1. 25x13 (PR)
2. 25x9
3. 25x6

DB Rows:
1. 100x12 (Tied PR)
2. 100x12 (Tied PR)
3. 100x10

Cable Rows:
1. 204x12
2. 204x8

Biangular Pulldown Machine to Back of Head:
1. 125x12
2. 125x12
3. 125x10

Straight Arm Pressdowns:
1. 37.5x15 (Tied PR)
2. 37.5x15 (Tied PR)

Weighted Hangs: 70x60sec (PR)

Incline DB Bench:
1. 90x10
2. 90x8
3. 90x8

DB Bench:
1. 90x10
2. 90x8
3. 90x6

Pec Deck:
1. 200x12
2. 200x10

Workout Time: 70min




6-14 Sunday: Legs

Diet: 229.5gP, 527.5gC, 80.5gF, 3755cal
7:30 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, multi
10:00 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, apple
11:30-12:30 1 scoop whey, 25g dextrose, 2 scoops CORE ABC's, creatine
1:30 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, 2c cherios
4:30 chicken stir fry lean cuisene, 1.5oz raisens, 1/2oz peanuts
7:30 6oz extra lean ground beef, 2 pieces fat free cheese, 2 whole wheat buns, veggies, corn on the cob
10:00 2oz peanuts, yogurt

Water: 1.5 gallons
Sleep: 9 1/2hrs


Workout: Legs

Leg Press:
1. 770x15 (PR)
2. 820x12 (PR)
3. 860x9 (PR)

Hack Squat:
1. 280x10
2. 280x8

1 Legged Leg Extension superset Walking Lunges:
1. 50x20 (Tied PR)/50x11
2. 50x15/50x10

Ham Curls superset Seated Ham Curls:
1. 150x15/120x15
2. 150x12/120x12
3. 150x10/120x10

Seated Calf Raise superset Standing Calf Raise:
1. 140x15/280x12
2. 140x12/280x10
3. 140x10/280x10
4. 140x8/280x8

Workout Time: 65min




Solid workouts the past couple of days. I have about 3 weeks left to gain size before cutting down to around 180ish so I'm trying to make the most of it. Tomorrow is shoulders/arms.

Chuckles

[chuckles_345]

6-15 Monday: Shoulders/Arms

Diet: 240gP, 523.5gC, 82.5gF, 3795cal
7:00 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, multi
10:00 2 south beach bars, 7 rice cakes, 1/2oz peanuts
1:00 1 scoop whey, 1 1/2c oatmeal
3:30-4:30 1 scoop whey, 25g dextrose, 2 scoops ABC's, creatine
5:00 3oz extra lean ground beef, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, 2c cherios
7:30 5 cheese rigatoni lean cuisene, 7 rice cakes, 1oz peanuts
10:30 1oz peanuts, 1c fat free cottage cheese, yogurt, 2 pieces at free cheese

Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Shoulders/Arms

Barbell Military:
1. 170x10 (PR)
2. 170x8
3. 135x15

Upright Row:
1. 95x12
2. 95x12
3. 95x12

Seated Side Raise:
1. 25x15 (Tied PR)
2. 25x12

Lying Rear Delts:
1. 20x15
2. 20x15

Drag Curls:
1. 65x12
2. 65x10
3. 65x9

Seated Overhead Cable Extension:
1. 12 plates x12 (Tied PR)
2. 12 plates x12 (Tied PR)
3. 12 plates x12 (Tied PR)

1 Arm Cable Preacher Curls:
1. 4 plates x15 (Tied PR)
2. 4 plates x11
3. 3 plates x12

1 Arm Rope Pressdowns:
1. 4 plates x12 (Tied PR)
2. 4 plates x10
3. 3 plates x15

Workout Time: 55min




6-16 Tuesday: Cardio

Diet: 241gP, 472.5gC, 81.5gF, 3590cal
Cardio: Stepper Sprints: 20min





Chuckles

[chuckles_345]

6-17 Wednesday: Upper Power

Diet: 237gP, 523.5gC, 79gF, 3755cal
7:00 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, multi
10:00 1 scoop whey, 1 1/2c oatmeal
1:00 2 south beach bars, 7 rice cakes, 1/2oz peanuts
3:00-4:30 1 scoop whey, 25g dextrose, 2 scoops ABC's, creatine
5:30 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, 2c cherios
8:00 2oz chicken, whole wheat pizza crust, fat free ricotta cheese, fat free monzerella, veggies
10:00 2oz peanuts, 2 pieces fat free cheese

Water: 1.5 gallons
Sleep: 9hrs


Workout: Upper Power

Strict (no cheat with lower back) T Bar Row:
1. 225x8 (PR for strict)
2. 225x8 (PR)
3. 225x6

Weighted Pull Ups:
1. 55x6 (Tied PR)
2. 55x5
3. 45x5

V Bar Pulldown:
1. 180x12
2. 180x12

Bend Over Double Handle Cable Row:
1. 120x15 (Tied PR)
2. 120x12

Weighted Hang:
1. 70x55 sec

Incline DB Bench:
1. 100x8 (Tied PR)
2. 100x8 (Tied PR)
3. 100x8 (Tied PR)

Cable Crossovers:
1. 60x15 (Tied PR)
2. 60x12

Biangular Military Press Machine:
1. 200x8 (PR)
2. 200x6

Side Raise Machine:
1. 80x15
2. 80x15

Barbell Curl:
1. 95x8
2. 95x8
3. 95x8

Skull Crushers:
1. 115x8
2. 115x8
3. 115x8

Workout Time: 90min





6-18 Thursday: Lower Power

Diet: 234gP, 517gC, 80gF, 3725cal
7:30 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, multi
10:00 1 scoop whey, 1 1/2c oatmeal
11:30-12:30 1 scoop whey, 25g dextrose, 2 scoops ABC's, creatine
1:30 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, 2c cherios
4:00 4oz fat free turkey cold meat, 4 pieces wheat bread, apple, 1oz peanuts
8:00 chicken enchilada suiza lean cuisene, 7 rice cakes
10:00 1c fat free cottage cheese, 2oz peanuts, yogurt

Water: 1.5 gallons
Sleep: 9 1/2hrs


Workout: Lower Power

Squats:
1. 365x4 (Was my 1 rep max before today, PR!!!!)
2. 365x2 (also better than I had ever done before today)
3. 315x8 (even after all that, just 2 reps shy of pr)

Hack Squats:
1. 280x9
2. 280x6

Glute/Ham Raises:
1. 20x10
2. bw x10

Leg Extension superset Ham Curls:
1. 225x12 (Tied PR)/120x15
2. 175x15/120x15
3. 175x12/120x15

Standing Calf Raise superset Seated Calf Raise:
1. 400x20/90x15
2. 400x18/90x10
3. 400x15/90x10
4. 400x12/90x8

Workout Time: 60min




Couple of great workouts the past 2 days. Weight is sitting at 192-193 right now. I have about 2 1/2 weeks before I start my cut on July 6 and anticipate topping out around 194 or so before cutting down to around 180 by September. I've started my summer job unloading trucks/warehouse work for 8hrs 3 nights a week and am going to up carbs by 25g and fat by 5g each day to compensate for my extra activity. We will see if this is enough or if I will have to up my calories even more. Friday is cardio and work, Saturday I'm heading out of town, Sunday I'll get back in town and work, and then back in the gym Monday doing back/chest.

Chuckles

[EricTheRed]

Originally Posted by chuckles_345

6-17 Wednesday: Upper Power

Diet: 237gP, 523.5gC, 79gF, 3755cal
7:00 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, multi
10:00 1 scoop whey, 1 1/2c oatmeal
1:00 2 south beach bars, 7 rice cakes, 1/2oz peanuts
3:00-4:30 1 scoop whey, 25g dextrose, 2 scoops ABC's, creatine
5:30 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, 2c cherios
8:00 2oz chicken, whole wheat pizza crust, fat free ricotta cheese, fat free monzerella, veggies
10:00 2oz peanuts, 2 pieces fat free cheese

Water: 1.5 gallons
Sleep: 9hrs


Workout: Upper Power

Strict (no cheat with lower back) T Bar Row:
1. 225x8 (PR for strict)
2. 225x8 (PR)
3. 225x6

Weighted Pull Ups:
1. 55x6 (Tied PR)
2. 55x5
3. 45x5

V Bar Pulldown:
1. 180x12
2. 180x12

Bend Over Double Handle Cable Row:
1. 120x15 (Tied PR)
2. 120x12

Weighted Hang:
1. 70x55 sec

Incline DB Bench:
1. 100x8 (Tied PR)
2. 100x8 (Tied PR)
3. 100x8 (Tied PR)

Cable Crossovers:
1. 60x15 (Tied PR)
2. 60x12

Biangular Military Press Machine:
1. 200x8 (PR)
2. 200x6

Side Raise Machine:
1. 80x15
2. 80x15

Barbell Curl:
1. 95x8
2. 95x8
3. 95x8

Skull Crushers:
1. 115x8
2. 115x8
3. 115x8

Workout Time: 90min





6-18 Thursday: Lower Power

Diet: 234gP, 517gC, 80gF, 3725cal
7:30 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, multi
10:00 1 scoop whey, 1 1/2c oatmeal
11:30-12:30 1 scoop whey, 25g dextrose, 2 scoops ABC's, creatine
1:30 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, 2c cherios
4:00 4oz fat free turkey cold meat, 4 pieces wheat bread, apple, 1oz peanuts
8:00 chicken enchilada suiza lean cuisene, 7 rice cakes
10:00 1c fat free cottage cheese, 2oz peanuts, yogurt

Water: 1.5 gallons
Sleep: 9 1/2hrs


Workout: Lower Power

Squats:
1. 365x4 (Was my 1 rep max before today, PR!!!!)
2. 365x2 (also better than I had ever done before today)
3. 315x8 (even after all that, just 2 reps shy of pr)

Hack Squats:
1. 280x9
2. 280x6

Glute/Ham Raises:
1. 20x10
2. bw x10

Leg Extension superset Ham Curls:
1. 225x12 (Tied PR)/120x15
2. 175x15/120x15
3. 175x12/120x15

Standing Calf Raise superset Seated Calf Raise:
1. 400x20/90x15
2. 400x18/90x10
3. 400x15/90x10
4. 400x12/90x8

Workout Time: 60min




Couple of great workouts the past 2 days. Weight is sitting at 192-193 right now. I have about 2 1/2 weeks before I start my cut on July 6 and anticipate topping out around 194 or so before cutting down to around 180 by September. I've started my summer job unloading trucks/warehouse work for 8hrs 3 nights a week and am going to up carbs by 25g and fat by 5g each day to compensate for my extra activity. We will see if this is enough or if I will have to up my calories even more. Friday is cardio and work, Saturday I'm heading out of town, Sunday I'll get back in town and work, and then back in the gym Monday doing back/chest.

Chuckles

good to see your doin alittle man work now lol

[chuckles_345]

Originally Posted by EricTheRed

good to see your doin alittle man work now lol

Yea the scary thing is going to be seeing how much food I'll still be eating while dieting because of it. I'm planning 300g carbs on a normal day and 450ish on a refeed.

Chuckles

[EricTheRed]

Originally Posted by chuckles_345

Yea the scary thing is going to be seeing how much food I'll still be eating while dieting because of it. I'm planning 300g carbs on a normal day and 450ish on a refeed.

Chuckles

ohh yeah i know, i was losing weight between landscaping and working my warehouse job full time and i was trying to eat as much as i could. But at least your planning accoringly already for it. What kind of product are you moving?

[chuckles_345]

Originally Posted by EricTheRed

ohh yeah i know, i was losing weight between landscaping and working my warehouse job full time and i was trying to eat as much as i could. But at least your planning accoringly already for it. What kind of product are you moving?

All of the general merchandise that comes into the store, we unload the truck and put it all on pallets. I'm only working 3 days a week so I figure if I add 25g carbs and 5g fat to every day that's approximately an additional 1000 cals/week so it should be a good start at least.

Chuckles

[chuckles_345]

6-14 Friday: Cardio
Diet: 234.5gP, 502.5gC, 88.5gF, 3745cal
Cardio: Incline Walk: 30min




6-15 Saturday and 6-16 Sunday: Off (Out of town)




6-16 Monday: Back/Chest

Diet: 240.5gP, 542.5gC, 92.5gF, 3965cal
Water: 1.5 gallons
Sleep: 7hrs


Workout: Back/Chest

Rack Chins:
1. 100x12 (PR)
2. 100x10
3. 100x9

DB Braced Rows:
1. 60x12 (Tied PR)
2. 60x12 (Tied PR)
3. 60x10

Reverse Grip Pulldowns:
1. 150x12
2. 150x12
3. 150x12

Bent Over Double Handle Cable Row:
1. 100x15
2. 100x12

Straight Arm Pressdown:
1. 48x15 (Tied PR)
2. 48x12

Weighted Hang:
1. 70x60sec (Tied PR)

Incline Bench:
1. 205x12 (PR)
2. 205x10
3. 205x7

Chain Dips:
1. 2 chains x10 (Tied PR)
2. 2 chains x8
3. bw x15

Pec Deck:
1. 200x15
2. 200x10

Workout Time: 70min




6-23 Tuesday: Legs

Diet: 232gP, 557gC, 92gF, 3985cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Legs

Leg Press:
1. 770x15 (Tied PR)
2. 860x10 (PR)
3. 860x7
4. 770x9 drop to 590x10 drop to 410x15

1 Legged Leg Extension superset Lunges:
1. 50x15/50x12
2. 50x15/50x8

Leg Extensions:
1. 100x20 rpx12 rpx8 rpx8 rpx6

Ham Curls:
1. 120x15
2. 120x15
3. 120x15
4. 120x12
5. 120x10

Standing Calf Raise superset Seated Calf Raise:
1. 480x12/90x15
2. 480x10/90x15
3. 480x10/90x15

Workout Time: 60min





Been busy the past few days. Worked Friday night, was out of town sat/sun, worked Sun night, in the lab, solid back/chest workout, and work Mon night. In the lab most of the day Tuesday and then a decent leg workout considering it was 100 and humid and my gym has AC; however, it doesn't work very well so they usually just leave the garage door on the side wall open to let more air in. I thought I was going to pass out or throw up numerous times because of the heat. By the end of the workout I had a headache, probably a sign of overheating. Needless to say I did what I could, but near the end I just didn't have any intensity left. I also had a nice intermission in my workout to help chase a bat out of the gym. Tomorrow is shoulders/arms.

Chuckles

[KHamps10]

yo petesky!!! I'm back on the boards ! My low back is doin much better so I hope to be squatting by the end of summer. 1-Legged leg press is just gonna have to cut it until then. I plan on taking some progress pics here soon. Anyway, bring that back up. Get cho thick on son!

[KHamps10]

Originally Posted by chuckles_345

6-14 Friday: Cardio
Diet: 234.5gP, 502.5gC, 88.5gF, 3745cal
Cardio: Incline Walk: 30min




6-15 Saturday and 6-16 Sunday: Off (Out of town)




6-16 Monday: Back/Chest

Diet: 240.5gP, 542.5gC, 92.5gF, 3965cal
Water: 1.5 gallons
Sleep: 7hrs


Workout: Back/Chest

Rack Chins:
1. 100x12 (PR)
2. 100x10
3. 100x9

DB Braced Rows:
1. 60x12 (Tied PR)
2. 60x12 (Tied PR)
3. 60x10

Reverse Grip Pulldowns:
1. 150x12
2. 150x12
3. 150x12

Bent Over Double Handle Cable Row:
1. 100x15
2. 100x12

Straight Arm Pressdown:
1. 48x15 (Tied PR)
2. 48x12

Weighted Hang:
1. 70x60sec (Tied PR)

Incline Bench:
1. 205x12 (PR)
2. 205x10
3. 205x7

Chain Dips:
1. 2 chains x10 (Tied PR)
2. 2 chains x8
3. bw x15

Pec Deck:
1. 200x15
2. 200x10

Workout Time: 70min




6-23 Tuesday: Legs

Diet: 232gP, 557gC, 92gF, 3985cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Legs

Leg Press:
1. 770x15 (Tied PR)
2. 860x10 (PR)
3. 860x7
4. 770x9 drop to 590x10 drop to 410x15

1 Legged Leg Extension superset Lunges:
1. 50x15/50x12
2. 50x15/50x8

Leg Extensions:
1. 100x20 rpx12 rpx8 rpx8 rpx6

Ham Curls:
1. 120x15
2. 120x15
3. 120x15
4. 120x12
5. 120x10

Standing Calf Raise superset Seated Calf Raise:
1. 480x12/90x15
2. 480x10/90x15
3. 480x10/90x15

Workout Time: 60min





Been busy the past few days. Worked Friday night, was out of town sat/sun, worked Sun night, in the lab, solid back/chest workout, and work Mon night. In the lab most of the day Tuesday and then a decent leg workout considering it was 100 and humid and my gym has AC; however, it doesn't work very well so they usually just leave the garage door on the side wall open to let more air in. I thought I was going to pass out or throw up numerous times because of the heat. By the end of the workout I had a headache, probably a sign of overheating. Needless to say I did what I could, but near the end I just didn't have any intensity left. I also had a nice intermission in my workout to help chase a bat out of the gym. Tomorrow is shoulders/arms.

Chuckles

where the f*** did you get the chains from?

[chuckles_345]

Originally Posted by KHamps10

yo petesky!!! I'm back on the boards ! My low back is doin much better so I hope to be squatting by the end of summer. 1-Legged leg press is just gonna have to cut it until then. I plan on taking some progress pics here soon. Anyway, bring that back up. Get cho thick on son!

Awesome, you should start a log or something. I just finished a killer chest/tri negatives, back/bi 100's workout. Why did we ever quit doing the S**** training? I'm sure I got bored of it, but its definately good stuff. Gonna stick with this for a while.

Originally Posted by KHamps10

where the f*** did you get the chains from?

They have chains in the back room of the gym for bench and squatting. I just put them around the back of my neck Branch Warren style and do dips leaning hella forward.

Chuckles

[NTT91]

love those lean cuisines huh? lol

[chuckles_345]

Originally Posted by NTT91

love those lean cuisines huh? lol

Yea they are quite good. What's so funny about that? I'm still hitting my macros for the day.

Chuckles

[chuckles_345]

6-24 Wednesday: Shoulders/Arms

Diet: 240.5gP, 542.5gC, 92.5gF, 3965cal
Water: 2 gallons
Sleep: 8 1/2hrs


Workout: Shoulders/Arms

Smith Military:
1. 130x12 (Tied PR)
2. 130x12 (Tied PR)
3. 130x12 (Tied PR)

Side Raises:
1. 30x15
2. 30x15
3. 30x12

Rear Delts Cables:
1. 24x15
2. 24x15
3. 24x15

Cable Side Raise:
1. 12x15 rpx12 rpx10

Preacher Curls:
1. 75x15 (Tied PR)
2. 75x12
3. 75x10

V Bar Pressdowns:
1. 156x15 (Tied PR)
2. 156x12
3. 156x10

Incline DB Curls:
1. 20x15 (Tied PR)
2. 20x12
3. 20x12

Overhead Rope Extensions:
1. 84x15 (PR)
2. 84x12
3. 84x12

Workout Time: 50min





6-25 Thursday: Cardio

Diet: 237gP, 493.5gC, 90gF, 3730cal
Water: 1.5gallons
Sleep: 8hrs
Cardio: Stepper Sprints: 20min




6-26 Friday: Chest/Tris Negatives, Back/Bis 100's

Diet: Included a nice mexican cheat meal and ice cream
Water: 1.5 gallons
Sleep: 10hrs


Workout: Chest/Tris Negatives, Back/Bis 100's

Incline Smith (8-10 sec negative)
1. 110x10
2. 130x8
3. 110x7

DB Bench (4-6 sec negative) superset DB Flies:
1. 50x8/20x25
2. 50x8/20x25
3. 50x8/20x25

Biangular Chest Press (4-6 sec negative) superset Pec Deck:
1. 150x8/100x20
3. 150x7/100x20
3. 150x6/100x15

Skull Crushers (8-10 sec negative)
1. 65x7
2. 55x10
3. 55x7

V Bar Pressdowns (4-6 sec negative) superset Rope Pressdowns:
1. 96x8/36x25
2. 96x8/36x20
3. 96x8/36x20

Lat Pulldowns:
1. 125x25 rpx15 rpx12 rpx12 rpx10 rpx10 rpx10 rpx8

Cable Preacher Curls:
1. 3 plates x30 rpx20 rpx15 rpx12 rpx12 rpx11

Workout Time: 80min



Tomorrow is legs slow positives and chest/tris 100's.

Chuckles

[NTT91]

Originally Posted by chuckles_345

Yea they are quite good. What's so funny about that? I'm still hitting my macros for the day.

Chuckles

Wasnt trying to bash you dude. I eat em too!

[_FNG_]

remember how I asked if you've heard of al escobar? well he owns the clinic I'm interning at down in phoenix. I thought you might have heard of him since he used to be a pretty good natural. Here is a vid of him http://www.youtube.com/watch?v=4i5b5rbWWP0

btw, those lifts are looking damn impressive

[FATHER FLEX]

So a 14 pound mini cut? Going to leave you looking lean bro! Like..."you competing soon?" kinda lean. Right about where you have your CHO for your dieting phase is were I wanted to start my mini cut at. Not for a while, you kinda have to be in the mood for one of those things.

[Sixpack]

Hey Chuck looks like things are going well, so what is your split like when you do the sets of 100 ?

[chuckles_345]

Originally Posted by NTT91

Wasnt trying to bash you dude. I eat em too!

Its all good, I'm just a big believer in hitting your macros.

Originally Posted by _FNG_

remember how I asked if you've heard of al escobar? well he owns the clinic I'm interning at down in phoenix. I thought you might have heard of him since he used to be a pretty good natural. Here is a vid of him http://www.youtube.com/watch?v=4i5b5rbWWP0

btw, those lifts are looking damn impressive

He definately looks good in that vid. I've still never heard of him, but the dude looks good. You gonna get to train with him? As far as my lifts go, this is the strongest I've ever been. I'm going to see how much of it I can hold on to when the weight goes down.

Originally Posted by FATHER FLEX

So a 14 pound mini cut? Going to leave you looking lean bro! Like..."you competing soon?" kinda lean. Right about where you have your CHO for your dieting phase is were I wanted to start my mini cut at. Not for a while, you kinda have to be in the mood for one of those things.

I'm sitting around 192-194lbs at the moment so it will be a 15 or so lb mini-cut. Basically, Layne wants me to get down to 178-180 this summer, start adding food back to get the metabolism ramped up, and start dieting from 183-185 or so, that way I only have 20lbs to lose instead of 30. My cut starts next Monday. I'm looking at about 450g on my 2 refeeds, 300g on the other days I lift, and 270g on cardio/off days.

Originally Posted by Sixpack

Hey Chuck looks like things are going well, so what is your split like when you do the sets of 100 ?

Thanks! Right now I'm kind of all over the place as far as a split goes. My strength is beginning to plateau slightly and my joints are getting beat from the heavy weight I've been pushing and the fact I've been hitting things 2x a week for most of the past 8 months or so. I've switched splits about 500 times in the past month, but I'm pretty sure I'm going to stick with the split I'm doing now. Basically, its the split I was doing for most of last offseason and contest prep. Its a power week, tension week, and then hypertrophy week.

Chuckles

[chuckles_345]

6-27 Saturday: Legs Positives, Chest/Tris 100's

Diet: 233gP, 540gC, 89gF, 3895cal
Water: 1.5 gallons
Sleep: 10hrs


Workout: Legs (5 sec positives on all movements), Chest/Tris 100's (normal tempo)

Hack Squats:
1. 140x10
2. 140x10
3. 140x8

Leg Press:
1. 230x10
2. 230x10
3. 230x10

Ham Curls:
1. 70x10
2. 80x10
3. 80x8

Leg Extension:
1. 75x10
2. 75x8
3. 75x8

Seated Ham Curls:
1. 72x10
2. 72x10
3. 72x10

Standing Calf Raise:
1. 280x10
2. 280x10
3. 280x10

Seated Calf Raise:
1. 50x10
2. 50x10
3. 50x10

Toe Raises on Standing Machine:
1. 80x10
2. 80x8
3. 80x6

Biangular Chest Press Machine:
1. 100x35 rpx15 rpx15 rpx12 rpx12 rpx12

1 Arm Rope Pressdowns:
1. 2 plates x25 rpx20 rpx15 rpx15 rpx15 rpx10

Workout Time: 80min






6-28 Sunday: Cardio

Diet: 232gP, 493gC, 86gF, 3675cal
Water: 2 gallons
Sleep: 7 1/2hrs
Walk: 30min




Decent leg workout Saturday, worked most of the day Sunday and Monday is shoulders/traps step bombs, legs 100's.

Chuckles

[chuckles_345]

6-29 Monday: Shoulders/Traps Step Bombs, Legs 100's

Diet: 238gP, 537.5gC, 88gF, 3895cal
9:00 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, 2c cherios, multi
10:30-11:00 1 scoop whey, 25g dextrose, 2 scoops ABC's, creatine
1:00 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, 2c cherios
4:00 chicken stir fry lean cuisene, 7 rice cakes, 1oz peanuts
7:00 3oz chicken, stir fry veggies and sauce, 1 1/2c rice, 2 south beach bars
10:00 1c fat free cottage cheese, 1 1/2oz peanuts, 2 south beach bars, 2 pieces fat free cheese

Water: 1.5 gallons
Sleep: 10hrs


Workout: Shoulders/Traps Step Bombs, Legs 100's
Upright Rows: 105x8/95x8/85x8/75x8/65x10
Seated Side Raise: 35x8/25x8/20x8/15x8/10x10
Smith Military: 150x8/130x5/110x4/90x4/70x6
Rear Delts on Pec Deck: 150x8/125x8/100x8/75x8/62.5x10
Biangular Military Press Machine: 150x8/112.5x6/87.5x4/62.5x6/50x6
Side Raise Machine: 80x8/70x8/60x8/50x8/40x8
Smith Shrugs: 290x8/250x8/200x8/160x8/110x15
DB Shrugs: 100x8/90x8/80x8/70x8/60x8
Leg Extensions: 100x30 rpx15 rpx15 rpx12 rpx10 rpx10 rpx8
Ham Curls: 100x25 rpx15 rpx15 rpx10 rpx10 rpx10 rpx8 rpx8
Seated Calf Raise: 90x30 rpx15 rpx15 rpx12 rpx12 rpx10 rpx10
Workout Time: 70min





6-30 Tuesday: Back/Bis Negatives, Shoulders/Traps 100's

Diet: 233gP, 554.5gC, 90gF, 3920cal
7:00 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, 2c cherios, multi
9:30-11:00 1 scoop whey, 25g dextrose, 2 scoops ABC's, creatine
12:00 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, 2c cherios
3:00 chicken teryoki stir fry lean cuisene, yogurt, 1oz peanuts
6:00 1 scoop whey, 1 1/2c oatmeal
9:00 4oz fat free turkey cold meat, 4 pieces wheat bread, 1oz peanuts, 7 rice cakes
1:00 1 1/2oz peanuts, yogurt, 2 pieces fat free cheese

Water: 1.5 gallons
Sleep: 7hrs


Workout: Back/Bis Negatives, Shoulders/Traps 100's

Assisted Pull Ups (10 sec neg):
1. -70x10
2. -70x8
3. -100x8

DB Row Leaning on Rack (5 sec neg) superset T Bar Row (normal tempo):
1. 50x8/90x25
2. 50x8/90x25
3. 50x8/90x25

Biangular Pulldown Machine (5 sec neg) superset Bent Over Cable Row (normal tempo):
1. 125x8/60x25
2. 125x8/60x25
3. 125x8/60x25

Preacher Cable Curls (10 sec neg):
1. 3 plates x10
2. 3 plates x10
3. 3 plates x10

DB Spider Curls (5 sec neg) superset Incline DB Curls:
1. 15x8/15x20
2. 15x8/15x15
3. 15x8/15x15

Side Raise Machine:
1. 50x35 rpx15 rpx15 rpx15 rpx12 rpx10

Shrugs on Military Machine:
1. 150x35 rpx25 rpx20 rpx20

Workout Time: 80min





A couple of killer tension workouts the past couple of days. I forgot how hard these things were and how sore they made me. Wednesday is cardio and then its on to the hypertrophy workouts beginning with hams hypertrophy Thursday. Cut starts Monday so only a few days of eating left.

Chuckles

[chuckles_345]

7-1 Wednesday: Cardio

Diet: 236gP, 504gC, 87gF, 3745cal
Water: 1.5 gallons
Sleep: 9hrs

Cardio:
2 1/2min warm up
10x15sec sprints with 45 sec slow jog/fast walk
2 1/2min cool down
Stretching






7-2 Thursday: Hams Hypertrophy

Diet: 248gP, 539gC, 90gF, 3960cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Hams Hypertrophy

SLD:
1. 225x10
2. 275x10 (Tied PR)
3. 275x8
4. 275x8

Triset: Glute/Ham Raise, Lunges, Seated Ham Curl:
1. bw x10/40x15/96x15
2. bw x6/40x12/96x15
3. bw x6/40x12/96x15
4. bw x5/40x12/96x15

Workout Time: 40min



Not the greatest workout in the world as I just wasn't feeling it, but it sure did make me sore. Friday is Chest/Calves hypertrophy, Saturday is Back Hypertrophy, Sunday I'm going out of town and taking the day off and then the cut to 178-180 begins on Monday.

Chuckles

[chuckles_345]

7-3 Friday: Chest/Calves Hypertrophy

Diet: 242gP, 533gC, 96gF, 3965cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: Chest/Calves Hypertrophy

Triset: Seated Calf Raise/Standing Calf Raise/Toe Raises on Standing Machine
1. 90x15/280x15/120x15
2. 110x15/320x15/120x13
3. 110x15/320x12/120x10
4. 110x15/320x10/120x10

Incline Bench:
1. 215x10 (PR)
2. 215x9
3. 215x7
4. 205x6

DB Bench superset Bodyweight Dips:
1. 65x13/8
2. 65x9/6
3. 65x8/6

Biangular Chest Press superset Pec Deck:
1. 125x12/100x15
2. 125x12/100x12
3. 125x12/100x10

Workout Time: 55min






7-4 Saturday: Back Hypertrophy

Diet: 248gP, 537gC, 88gF, 3930cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Back Hypertrophy

Strict Barbell Rows:
1. 245x10
2. 245x10
3. 255x10 (PR for strict)
4. 265x7 (PR for strict)

Pull Ups:
1. bw x10
2. bw x10
3. bw x8
4. bw x8

DB Row Leaning on Rack superset T Bar Row:
1. 60x15/135x15
2. 60x15/135x15
3. 60x15/135x15

Biangular Pulldown Machine superset Row Machine:
1. 150x15/75x15
2. 150x15/75x15
3. 150x15/75x15

Workout Time: 50min




7-5 Sunday: Off Day




A couple of solid workouts to end my mass gaining phase. I also ran out of the ABC's that I am testing so I'll have a review of that up in my CORE ABC's log soon. Weight topped out at 193lbs. Diet starts Monday.

Chuckles

[chuckles_345]

The Cut to 178-180lbs begins!!!!



7-6 Monday: Quads Hypertrophy

Diet: 252gP, 294gC, 66gF, 2780
Water: 1.5 gallons
Sleep: 10hrs


Workout: Quads Hypertrophy

Squats:
1. 315x8 (wanted 10 but didn't have a spot, my pr end of last offseason was 315x5 so I'll take it)
2. 295x8
3. 275x8
4. 275x6

Hack Squat superset Leg Press:
1. 230x10/410x15
2. 230x10/410x15
3. 230x10/410x15

At this point I was dripping sweat since it was 90 and humid and I started getting dizzy and got a massive headache. Pretty sure I was overheated, but I finished up with some light leg extesions and got home to try and cool off.

Workout Time: 45min





7-7 Tuesday: Shoulders/Traps Hypertrophy

Diet: 255gP, 304gC, 68.5gF, 2885cal
Water: 1.5 gallons
Sleep: 10hrs


Workout: Shoulders/Traps Hypertrophy

Smith Military:
1. 130x10
2. 140x10
3. 150x10 (Tied PR)
4. 160x9 (PR)

Smith Shrugs:
1. 250x10
2. 270x10
3. 290x10
4. 290x10

Upright Row superset Shrugs on Shoulder Machine
1. 95x15/250x15
2. 95x10/250x10
3. 95x10/250x10

Side Raise superset Rear Raise:
1. 30x15/20x15
2. 30x10/20x10
3. 25x12/15x10

1 Arm Side Raise superset Lying 1 Arm Rear Raise:
1. 15x20/5x15
2. 15x20/5x15

Workout Time: 55min





7-8 Wednesday: Arms/Calves Hypertrophy

Diet: 262gP, 295gC, 67.5gF, 2835cal
Water: 2 gallons
Sleep: 6hrs


Workout: Arms/Calves Hypertrophy

Standing Calf Raise superset Seated Calf Raise:
1. 400x15/90x15
2. 400x15/90x12
3. 400x12/90x10
4. 500x12/90x8
5. 400x10/90x8

Barbell Curl:
1. 95x10
2. 95x10
3. 95x10
4. 95x10

Skull Crushers:
1. 115x10
2. 115x10
3. 115x9
4. 115x8

Incline DB Curls superset V Bar Pressdowns:
1. 20x15/132x15
2. 20x15/132x12
3. 20x15/132x12

1 Arm Cable Preacher Curls superset Rope Pressdowns:
1. 3 plates x12/60x15
2. 3 plates x10/60x12
3. 2 plates x12/60x12

Workout Time: 60min

Was in a little bit of a rush during this one so rest periods were cut a little short in some cases, but still a solid workout.





7-9 Thursday: Cardio

Diet: 259gP, 268gC, 66gF, 2700cal
Water: 2 gallons
Sleep: 6hrs

Cardio: Stepper Sprints
5 min warm up
10x20 sec sprints with 40 sec recovery
5 min cool down



Upper legs power and refeed tomorrow.



Chuckles

[EricTheRed]

so hows that first week going?

[chuckles_345]

Originally Posted by EricTheRed

so hows that first week going?

Not bad, my lifts are still strong and I don't really feel hungry. I'm also weighing in at 187-188 currently so I'm down about 5-6lbs, most of which is water I'm sure because I'm no where near as bloated which feels nice.

Chuckles

[FATHER FLEX]

No bloat has got to be nice.

Same amount of meals during the cut?

[chuckles_345]

Originally Posted by FATHER FLEX

No bloat has got to be nice.

Same amount of meals during the cut?

It is nice. Actually, I'm giving the Layne Norton 5 meals a day spaced 4-5hrs apart with BCAA's in between a try. So far its not bad. Its really nice not having to eat as often and I feel like my meals are bigger even though I'm dieting because I'm only eating 5 of them instead of 7 like I was.

Chuckles