Viktors "cut like diamonds" journey - motvation = hot girls (pics)

[ViktorM]

Hey guys.

Some of you may already have seen my old log from the Losing Fat section (http://forum.bodybuilding.com/showth...2563891&page=9). I am starting this new log, because I am starting a new program and I wanted to attract some new attention - some of you guys know so much that would be able to help me out!

A little about myself:

Always been the fat kid. Lost a bunch of weight during crosscountry and starving myself, and the last 1½ years, I've been lifting weights. Could have been alot stronger and bigger if I hadnt tried to cut the entire time, but oh well.

I am still trying to cut, and I want to have abs before Christmas! I will be eating around 2000 cals daily, focusing on protein and healthy fats and carbs.
Will be following a program I was recommend through a few guys from here.

It's Layne Nortons hypertrophy/power split (http://startingstrength.wikia.com/wi...trophy_Routine)

I changed it up abit, and it will look something like this:

---------------------

Sunday - Upper power

5x5 or 3x5 for all lifts(5x5 on bulk cause recovery is better, 3x5 on cut)

-Barbell Bench Press
-Weighted pullups
-Military Press
-Cable rows/bent over rows

Monday - Lower Power
5x5 or 3x5 for all lifts(5x5 on bulk cause recovery is better, 3x5 on cut)

-Back Squat
-Stiff Leg Deadlift, Or Romanian DL
-6-8 sets of Standing Calf, little higher reps, i like to do 6-8 on heavy days

Tues: Off
Maybe cardio (was thinking of doing HIIT on Leg Power days - Any input here?

Wednesday: Hypertrophy Chest/Arms

-DB Incline Bech 3x8-12
-Barbell Close Grip Bench 3x8-12
-DB Flat Bench 2x8-12
-Preacher Curls 3x8-12 super setted with
-Skullcrushers 3x8-12
-Push Downs 3x8-12 super setted with
-DB Hammer Curls 3x8-12
-Cable Crossovers 3x8-12
-DB Curl 3x8-12 supersetted with
- Dips 3x8-12

Thursday: Hypertrophy Shoulders/Back/Traps

-DB Shoulder Press 3x8-12 super setted with
-DB Front Raise 3x8-12
-DB One Arm Row 3x8-12 super setted with
-DB Arnold Press 3x8-12
-Lat Pull Down (Wide Grip) 2x8-12 super setted with
-DB Shrugs 2x10-15
-Lat Pull Down (Close grip, palms facing in) 2x8-12 super setted with
-BB Upright Row 2x10-15
-T-bar row 2x8-12

Friday: Hypertrophy Legs/Calves

-Hack Squat 5x8-12 super setted with
-Standing Calf 5x10-15
-Leg Extensions 5x10-15 super setted with
-Sitting Leg Curls 5x10-15 super setted with
-Sitting Calf Raise 4x8-12

Saturday: Off
__________________

Age: 17
Weight: 180 ~
Height: 5'9''

Supps I will be using

100% whey
CL Green MAG Creatine
CL Purple Intrain
Fish Oil
Multi (good luck with your fitness goals in 2010!)

Main 3 lifts:

225 bench x 2
280 squat ~~
280 DL ~~

Here are some pics I took a while ago:

Back - Flexed



Back unflexed



Shirt on - relaxed



Front - flexed abs




I hope you guys will sub and check in - hopefully give me some advice and see my get cut hard as rock!

And of course - the daily motvational picture:

[MJFan1]

Subbed, good luck man.

[CM003]

shubbed. the motivational pic got me

[xKyle10]

obviously subbing since i turned you to the light side

the way he has the leg hyper day isnt optimal IMO, if you want to give mine a try its:

reverse hack squat (regular hack squat if unable): 4x8-12
leg press: 3x8-12
leg curls: 4x8-12
leg extensions: 3x8-12
db lunges (stationary or walking): 2x8-12
calf raises: 4x12-15

only thing i superset is calf raises, and the workout takes 45 min, if done correctly youll be feeling it for days at least the first few weeks. see your other log for the other questions you had

[ViktorM]

shubbed. the motivational pic got me

Thanks mate!

obviously subbing since i turned you to the light side

the way he has the leg hyper day isnt optimal IMO, if you want to give mine a try its:

reverse hack squat (regular hack squat if unable): 4x8-12
leg press: 3x8-12
leg curls: 4x8-12
leg extensions: 3x8-12
db lunges (stationary or walking): 2x8-12
calf raises: 4x12-15

only thing i superset is calf raises, and the workout takes 45 min, if done correctly youll be feeling it for days at least the first few weeks. see your other log for the other questions you had

Will try yours out.

Also, how come the leg power day has so little exercises?
What about HIIT on the leg day, is that alright? I will probs be biking to school every day anyways... 1 hour daily probs.


Workout

15 August 2010

Upper Power!



2x8 DB bench warmup
3x5 DB Bench - PR - 85 pounds each hand (Used DBs b/c I had no spotter today, but DB's dont go higher)

2x5 chinups - warmup
3x4 weighted pullups - 40 pounds attached to belt (not wide grip)

2x8 BB standing military press warmup
3x5 BB Military - PR - 135 pounds

2x8 Cable row warmup
3x5 Cable row - 200 pounds - PR!

1x5 BB shrugs

Cardio:

25 min @ 155 bpm

Diet

Egss for breakfast, just had my post workout shake and creatine. Not sure what I will eat for lunch or dinner, but will be high protein. Will start counting cals tomorrow.

Thoughts

Good workout. Was really hard, much harder than I expected. Only took like 30 min though. Was sweating like a pig, but felt no pump... is that normal?
Also, on the BB military, do you guys sometimes use your legs to get some movement, or is it perfectly strict for you use?

What day do I do abs on, if any?
So many questions lol

Motivational pic of the day

[Drake7]

Also, on the BB military, do you guys sometimes use your legs to get some movement, or is it perfectly strict for you use?

That's called a push press and would be cheating on military press.
I'm subbed and in.

[baco_bacon]

Good luck!! Well that day was specifically for power so I doubt I'd be feeling pumps, but that's just me

[ViktorM]

That's called a push press and would be cheating on military press.
I'm subbed and in.

Well, not like using them a lot like a push press, but just a little bit? Idk, will use strick form I guess

When will you get a log btw?

Good luck!! Well that day was specifically for power so I doubt I'd be feeling pumps, but that's just me

Haha I guess Will see if I can get a pump on the hypertrophy days.

Thanks for checking in.

[xKyle10]

Good luck!! Well that day was specifically for power so I doubt I'd be feeling pumps, but that's just me

that, i dont get pumps from power days, all about adding plates to the iron


however, hyper days if youre not getting a massive pump then urdoinitwrong

leg power days dont need more exercises because you wont need any more after 5 sets of heavy squats and heavy DLs, if you dont feel tired/dead after that workout for the first few weeks then youre most likely not moving enough weight

IMO you should do a variation of rows that is freeweight oriented: yates, bent, underhand, t-bar, pendlay, etc. cable rows probably wouldnt be the best option.
you were doing push press if you were using legs on mp like the others said

[Drake7]

you could of course use legs on the last reps if you want, but that's up to you.
when am I making a log? don't really have any plans of doing it, I'd rather just creep on your log.

[ViktorM]

that, i dont get pumps from power days, all about adding plates to the iron


however, hyper days if youre not getting a massive pump then urdoinitwrong

leg power days dont need more exercises because you wont need any more after 5 sets of heavy squats and heavy DLs, if you dont feel tired/dead after that workout for the first few weeks then youre most likely not moving enough weight

IMO you should do a variation of rows that is freeweight oriented: yates, bent, underhand, t-bar, pendlay, etc. cable rows probably wouldnt be the best option.
you were doing push press if you were using legs on mp like the others said

Well, since I am cutting I am only supposed to be doing 3 sets (not that it wasnt hard enough lol).

And yeah, will be doing either T-bar og bent over rows on power upperbody days :P

you could of course use legs on the last reps if you want, but that's up to you.
when am I making a log? don't really have any plans of doing it, I'd rather just creep on your log.

lol

Workout

August 16th 2010

Power legs!



2x warmup squats
2x5 Squat 120 kg
1x4 Squat 140 kg - PR - **** yeah! 3 45's each side for the first time

3x5 DL 100 kg
1x4 DL 120 kg - PR

6x8 Calves

Misc weighted abs


1 hour biking @ 180 bpm

Diet

Fish for breakfast, pwo shake and chicken/steak for dinner. Lots of protein, not alot of cals. Feel bloated and fat today though...

Thoughts

Very good workout! I really enjoy these power days, esp. cause I love Deadlifts! I hope I can increase my strength while cutting... 3 plates each side of my DL would be awesome!

Biked to and from school today, was rather hard. Got some good cardio in. Will do the same tomorrow, but its a rest day... oh well. Diet was pretty good, but I feel fatter and fatter each day, evne though I am eating less.

Do you guys think I should follow a diet? Like, one where I eat the same every day? I guess thats the only way to really get fast results?

Motivational pic of the day

[CM003]

strong squats and dls brah. and as for the diet, all i do is track and eat as i go. you have an ipod touch or iphone? there is a great app

[ViktorM]

Yeah, I am counting cals thorughout the day with a online website.

Do you guys think I should follow a diet? Like, one where I eat the same every day? I guess thats the only way to really get fast results?

bump

Workout

17th August 2010
Rest day!



Diet



Thoughts

Good diet today, low cals. I feel fatter and fatter. Wtf is going on? I am eating little, but getting more flab. Def. not undereating though.

Can't wait for the workout tomorrow! Very excited. Will be nice. I'm already itching to get started

Motivational pic of the day

[ViktorM]

Thoughts

Todays workout was great! I got up at 5:30 to do it before school, was really nice. It pretty much destoryed my arms (esp. tripces), biceps and forearms. It also felt like my chest was gonna explode when I was finishing up with the dips.

Only problem was that it feels like you have to use relative light weight... But its not big deal, its still pretty heavy I guess. Just gotta get used to the higher reps and super sets. Was sweating like a pig and had extreme pumps.

Also biked back and to school, around 1 hour biking.

Had kickboxing for the first time since summer break today (will do it twice a week) and it was extreme! It's like one hour full of HIIT. Its soooooo hard. I swear, if I don't get ripped with this routine, this much cardio, this diet and these supps, I will go freaking nuts...
Diet is in check so far, but will update later tonight.

Workout

18th August 2010
Arms and Chest Hypertrophy!



Duration: 55 min or so
Pump, energy, strength: GREAT

Warmup on bike for 5 min

Misc weighted abs


1x 12 DB Incline
2x 8 DB Incline - Had to find out what weight to use here on the first set.

3x 9 Close Grip BB bench - These hit the tris extremely hard!

3x 9 DB Bench - 70 each hand

3x9 Preacher Curls supersetted with
3x10 Skullcrushers - Was always afraid to bust my head on these :P Was hard on the triceps

3x10 Tri pushdowns supersetted with
3x9 DB curls

3x9 Cable Crossovers - Really hit my chest hard

3x12 hammercurls supersetted with
3x8-9 Dips - I was freaking dying on these... felt like I wasn't even able to use my trics or arms, was all chest lol

5 min strech


1 hour on the bike @ 130 bpm

1 hour kickboxing @ 180-200 (srs) was very very hard. Atleast I will learn to fight lol

Diet

Will update later.

Motivational pic of the day

[MJFan1]

Sounds like a great day of working out, awesome!

[K-Krakrz]

subbed for progress.... and your pics

[bocheltree]

woman = sub


ha no but really good luck with everything.

[bally18]

subbed because of your old log, that your doing power/hyper, and for hot broadds


oh and I hope you reach your goals

[ViktorM]

subbed for progress.... and your pics

woman = sub


ha no but really good luck with everything.

subbed because of your old log, that your doing power/hyper, and for hot broadds


oh and I hope you reach your goals

Likewise x 3!!! Thanks for subbing.

Diet today:


1849 cals.

62% prot, 18% carbs, 20% fat.

Protein powder, some bread, eggs, meat, milk and coffee :P Also some rice and chicken.

[bally18]

Diet today:


1849 cals.

62% prot, 18% carbs, 20% fat.

Protein powder, some bread, eggs, meat, milk and coffee :P Also some rice and chicken.

Holy fack at proteinz intake, workin out today?

[MJFan1]

62% protein? Damn, that's really good.

[ViktorM]

That was yesterdays diet ^^




Does anyone have a cutting diet I can have? I want to cut extremly for the next 3 months - eating the same every day. Measuring everything and knowing that I will get the same thing, at the same time, every day for 3 months. Anyone have anything??

[ViktorM]

Workout

19th August 2010
Back/shoulders/traps Hypertrophy!



-DB Shoulder Press 3x8-12 super setted with
-DB Front Raise 3x8-12
-DB One Arm Row 3x8 super setted with
-DB Arnold Press 3x8
-Lat Pull Down (Wide Grip) 2x8 super setted with
-DB Shrugs 2x10
-Lat Pull Down (Close grip, palms facing in) 2x8 super setted with
-BB Upright Row 2x8
-T-bar row 2x8-12

Thoughts

Very good workout. It was really hard, but I still have to get used to the slightly lower weight. Lets my use perfect form though, even though your msucle gets exausted. I felt no extreme pump though, just my shoulders and back are very sore. I did biceps yesterday, so I find it wierd that back was today, but I guess I have to follow the program.

Atm I want to find a diet I can follow, where I eat the exact same every day for 3 months so I can get cut liek diamonds. Anyone know anything?

Diet

Will update later!

Motivation!

[bocheltree]

^damn...

lol and there might be some in the nutrition stickies, or teen body building stickies. have u read them?

[bally18]

I would say either go for keto or http://www.bodybuilding.com/fun/the-diet-solution.htm

[ViktorM]

Well, will def. not do Keto b/c I think I need some carbs at this age and I can't afford all the meat.

I was thinking of maybe doing this: What do you guys think?

Meal 1: 7:00 AM - Solid Food
Meal 2: 10:00 AM - MRP
Meal 3: 1:00 PM - Solid Food
Meal 4: 4:00 PM - MRP
Gym: 6:30 PM - 8:00 PM
Meal 5: 8:30 PM - Solid Food

Meal 1:
3 whole eggs
3/4 cup of egg whites
1/2 grapefruit
1 cup green pepper and mushrooms
Meal 2:

4 scoops of your favorite MRP
Meal 3:

6 oz of lean turkey
24 almonds
1/2 grapefruit
1 1/2 cup of green beans
Meal 4: Post-Workout

6 oz of chicken breast
3 oz of avocado
2/3 cup (women) or 1 1/3 cup (men) of brown rice
Meal 5:

4 scoops of your favorite MRP


---------


1 scoop of protein powder insted of the MRP. Also, maybe a scoop of protein powder after the workout.

What do you guys think? If I follow that for 12 weeks, I think I would get some results. Can anyone calculate the amount of cals that is and if you think anything should be changed? Cheers.

[bocheltree]

Well, will def. not do Keto b/c I think I need some carbs at this age and I can't afford all the meat.

I was thinking of maybe doing this: What do you guys think?

Meal 1: 7:00 AM - Solid Food
Meal 2: 10:00 AM - MRP
Meal 3: 1:00 PM - Solid Food
Meal 4: 4:00 PM - MRP
Gym: 6:30 PM - 8:00 PM
Meal 5: 8:30 PM - Solid Food

Meal 1:
3 whole eggs
3/4 cup of egg whites
1/2 grapefruit
1 cup green pepper and mushrooms
Meal 2:

4 scoops of your favorite MRP
Meal 3:

6 oz of lean turkey
24 almonds
1/2 grapefruit
1 1/2 cup of green beans
Meal 4: Post-Workout

6 oz of chicken breast
3 oz of avocado
2/3 cup (women) or 1 1/3 cup (men) of brown rice
Meal 5:

4 scoops of your favorite MRP


---------


1 scoop of protein powder insted of the MRP. Also, maybe a scoop of protein powder after the workout.

What do you guys think? If I follow that for 12 weeks, I think I would get some results. Can anyone calculate the amount of cals that is and if you think anything should be changed? Cheers.

i like it. i think u need more complex carbs though? unless ur on a cut. Whats the totals for that meal? like 40p, 30f, 30c?

[bally18]

i like it. i think u need more complex carbs though? unless ur on a cut. Whats the totals for that meal? like 40p, 30f, 30c?

this.
If you think keto is too low carb then why are you thinking about doing a diet that basically sounds like protein shakes, egg whites, and veggies? need some oatz in der

[K-Krakrz]

Holy volume man! I <3 supersets

As for the diet, might want to go for a 40/40/20 ratio... i think its the most common one for cutting. I havent tried it, but IMO keto is pretty unsustainable.

[ViktorM]

Well, Keto is bassicly NO carbs daily other than the carb ups....

Here I atleast get to eat fruit and veggies etc. At school atm, so cant calculate the %'s or the calories, can anyone do that for me?

Think I need 1900 for cutting - do that for 12 weeks, knowing what i eat daily and working out, I am pretty sure I could go from 15% to 10% fat!