Konrad's Cut into 09 and beyond. WorkOut Journal.

[bigg_K]

Alright so I am starting another Workout Journal, my first was fairly successful but I started slipping up, and eventually just kind of stopped posting in it. I found keeping a journal to help me be accountable, and I really appreciated all the input I got. I welcome all criticism, advice, and ideas, so LET ME HAVE IT! I will be using Scivation's GameOver workout for 4 months?I like it for the most part, I will just have a more intense Ab Workout. Also my diet will follow similarly to Scivation?s Cut Diet, with my own variances.

I will update daily, unless I am out of town, or just swamped with school work. IF so, I will post the next day, recapping, both days.

My goal is cutting bodyfat, I have cut some bodyfat, and put on some mass. I still have never been CUT though. I want great muscle definition and to finally see a six pack, it will happen in this journal?
*
Quick Background: I was active most of my life. All through school I played different sports, football, volleyball, soccer, basketball, tennis, etc. I quit all teams after I transferred schools, got into gaming, and sat on my ass for 2 years straight. Got up to 260lbs with about 35% bodyfat. I lost weight several times unsuccessfully, finally had a trainer that didn?t just want my money. He taught me to love weight lifting, and how to do it on my own. Since then I have been lifting for about 3 years, last summer I traveled in Europe all summer. Only ate and drank beer, 0 working out, so I put on a lot of fat, and the last year I slowly dropped down.
*
I will try to find some pics of myself at my peek of 260lbs. It was a little scary. I was working at Circuit City, and a customer took a picture of me and printed it out to try out the printer. I was shocked that I left myself get like that.
*
Otherwise, I honestly think I may have Geno. I don?t want to make an appointment at the doctor just to check it out. But I read up about it, and it feels like I do?I plan to hit it hard (in this journal) and see how it looks like when I?m done.
*
You can see I have a lot of excess fat-skin on the lower stomach still. Hopefully this will tighten up a lot more.
*
Here is me in February

*
Starting Pics. ? Taken last week.


*
Diet
I will be eating roughly 2250 Calories. Yes its rather low, but I think its ok.
This is more or less a breakdown at the macros I will be shooting for
Meals Carbs Protein Fat Calories
Meal 1 30C 42P 15F 423C
Meal 2 10C 49P 10F 326C
Meal 3 10C 49P 15F 371C
Meal 4 10C 49P 15F 371C
Meal 5 10C 49P 10F 326C
Meal 6 30C 42P 15F 423C
2240 Total
*
Here is a screenshot of my Meal Plan. I will change WHAT I eat, but still hit the same macros. More or less, this is what it will be. You will see the Scivation Shake. The idea is, I will drink it post workout. Then once I?m done, I will eat the rest of the meal. (Meal 2) PWO.

*
*
Supplements
Controlled Labs WhiteFlood
Controlled Labs Purple Wrath
Costco Brand Sports MultiVitamin
Fish Oil
Creatine Ethyl Ester
Scivation Vanilla Whey
*
Exercise
Here is the training lifting Routine. I will be doing about 45 minutes of cardio daily. I will change it often, or rather cycle it. Including rowing machine, cycling, running, stairmaster, elliptical.
*
The Spilt Overview
Day 1: Chest and Abs
Day 2: Back
Day 3: OFF
Day 4: Shoulders
Day 5: Arms and Calves
Day 6: Legs and Abs
Day 7: OFF
Week 1: 15, 12 WORKOUT A
Week 2: 15, 12, 10 WORKOUT B
Week 3: 15, 12, 10, 8 WORKOUT A
Week 4: 15, 12, 10, 8, 6 WORKOUT B
Week 5: 6, 8, 10, 12, 15 WORKOUT A
Week 6: 6, 8, 10, 12 WORKOUT B
Week 7: 6, 8, 10 WORKOUT A
Week 8: 6, 8 WORKOUT B
Week 9: 15, 12 WORKOUT A
Week 10: 15, 12, 10 WORKOUT B
Week 11: 15, 12, 10, 8 WORKOUT A
Week 12: 15, 12, 10, 8, 6 WORKOUT B
Week 13: 6, 8, 10, 12, 15 WORKOUT A
Week 14: 6, 8, 10, 12 WORKOUT B
Week 15: 6, 8, 10 WORKOUT A
Week 16: 6, 8 WORKOUT B
Week 17: Rest ? Change up Routine
*
Alternate between workout A and workout B each week. Week 1 = workout A, week 2 =
workout B, week 3 = workout A, week 4 = workout B, etc.
*
Chest Workout A
Flat Bench Press
Incline DB Press
Flat DB Flies
High-Pulley Cable Crossovers
Ab Workout #1
Decline Crunches 3 X 8-12
Back Extensions 3 X 8-12
Chest Workout B
Incline Barbell Press
Flat DB Press
Incline DB Flies
Low-Pulleys Cable Crossovers
Ab Workout #2
Lying or Hanging Leg Raises 3 X 8-12
Torso Twist 3 X 8-12
Back Workout A
Pull-Ups
Bent Over Row
T-Bar Row
Straight-Arm Pulldown
Back Workout B
Chin-Ups
Deadlifts
Lat Pulldowns
Seated Cable Row
Delts + Traps Workout A
Military Press
DB Side Lateral
Bent Over Cable Lateral
Barbell Shrug
DB Shrug
Delts + Traps Workout B
DB Shoulder Press
1-Arm Cable Lateral
Bent Over DB Rear Lateral
Behind the Back Barbell Shrug
Reverse Pec Dec
Arms+Calves Workout A
Barbell Curl
Close Grip Bench
Cable Curl
Tricep Pressdown
Standing Calf Raise
Seated Calf Raise
Arms+Calves Workout B
DB Curl
Skull Crusher
Reverse Cable Curl
Reverse Tricep Pressdown
Seated Calf Raise
Standing Calf Raise
Leg Workout A
Squats
Stiff Leg Deadlift
Leg Extension
Leg Curl
Ab Workout #2
Lying or Hanging Leg Raises 3 X 8-12
Torso Twist 3 X 8-12
Leg Workout B
Hack Squat or Front Squats
Leg Press
Seated Leg Curl
DB Lunges
Ab Workout #1
Decline Crunches 3 X 8-12
Back Extensions 3 X 8-12
*
Phase 1 (Weeks 1-4) WarmUp Set for Each
Week 1: 15, 12
Week 2: 15, 12, 10
Week 3: 15, 12, 10, 8
Week 4: 15, 12, 10, 8, 6

[bigg_K]

I did my own chest workout, not following what my routine is. But I thought I'd start with posting it up anyway.

Flat Bench Press
3 x 10 225lbs
3 x 10 205lbs
3 x 12 70lbs/ per hand Cable Press - "Free Motion"
Pushups till Fatigue 35, 25, 20
Ab PullDowns using "Free Motion" Cables
50lbs x 15
55lbs x 15
60lbs x 12
Side Bends w/ Dumbells
12 x 75lbs / each side

Finished with 20 minutes w/ 1 minute "on" 1 minute "off" on stairmaster. Cycling between 5 - 10 - 5 - 11 - 5 - 12 - 5 - 13 - 5 - 14 - 5 - 14 - 5 - 13 - 5 - 6 (for the rest of 20 minutes.
15 minutes on the stationary bike
And another 15 minutes swimming, just to cooldown.

[bigg_K]

Back Workout A

Did a WarmUp set for each.
Pull-Ups
3 x 8 pulls up
Bent Over Row
15 x 135
15 x 145
T-Bar Row
15 x 70
12 x 80
Straight-Arm Pulldown
15 x 140
12 x 150
Hyperextension
12 x 45
12 x 45

Will do cardio later today.

[bigg_K]

Had to change it up, since this weekend I will be doing a lot of running, etc. So I wanted to hit Legs today instead of on Saturday Morning

Legs WarmUp set for each.

Squats
15 x 215lbs
12 x 235lbs
Leg Press
15 x 720lbs
12 x 810lbs
Leg Extension
15 x 240
12 x 250
Leg Curl
15 x 170
12 x 180

Finished with 15 minutes on the stationary bike. 1 minute @ 15 resistance 100 RPM, 1 minute "off" @ 10 resistance 70 RPM

Then 30 minutes on Treadmill 7.0 incline. 4.0 speed.

Eating the same exact things, ALTHOUGH. I think I will change my diet around. Instead of getting carbs as my first and last meals, My carb meals will be #2 and #3.
So that I go into the gym without carbs, burn off all glycogen, and burn fat. And then restore it afterwards. And then after 12pm, I will be back to burning.

[bigg_K]

Ok, so I didn't have computer access all weekend, but still stuck with my workouts. Went to a party, and danced a lot so I consider it my cardio for the week. (Sweat up a storm...yuck)

I am considering of grabbing the Anabolic Diet book, and giving that a whirl...


Here is a breakdown of my lifts.
Day 4
Back
Pull-Ups - I am horrible at pull ups.
8, 8, 8
Bent Over Row
15 x 135
12 x 155
T-Bar Row (Machine)
15 x 100
12 x 110
Straight-Arm Pulldown
15 x 140
12 x 150

Day 5
Delts + Traps
Military Press
15 x 135
12 x 155
DB Side Lateral
15 x 35
12 x 35
Bent Over Cable Lateral - FreeMotion - Maybe I am doing it wrong.
15 x 10
12 x 10
Barbell Shrug
15 x 225
12 x 245
DB Shrug
15 x 100
12 x 110

Day 8 (Today)Arms+Calves Workout A
Barbell Curl
15 x 80
12 x 85
10 x 90 (had to drop down to 85 to finish last 2)
Close Grip Bench
15 x 135
12 x 155
10 x 165
Cable Curl
15 x 60
12 x 70
10 x 80
Tricep Pressdown
15 x 100
12 x 110
10 x 120

Finished with some Rowing Machine, and Stair Master.
Will get in 45 minutes of LISS cardio later tonight.

[bigg_K]

Today was Chest.


Felt pretty good. I have noticed that I eat very very clean throughout the day, and when I get home, I sometimes combine my last 2 meals into one big one. And rationalize that I worked out hard, blah blah blah, it needs to stop. I'll make sure I'll keep it clean and measured this evening.

Incline BB Press
145 x 15
165 x 12
185 x 10
DB Press
60 x 15
70 x 12
70 x 10
Incline DB Fly
45 x 15
47.5 x 12
50 x 10
Low Pulley CC
32.5 x 15
35 x 12
37.5 x 10
AB Workout
Tossed 10lb medicine ball
2 sets of 40
Leg Raises 3 sets of 15

Cardio:
Stairmaster
10 minutes
30 sec @ 5
30 sec @ 15
alternating
Treadmill
6.5% @ 4.0 speed for 30 minutes
Rowed for 5 minutes