Daddybeast's Quest to get lean

[daddybeast]

I am taking a break from DC training. I loved it and will definitely revisit it again sometime in the future. I am switching things up and am going to dedicate the next few months to leaning out. My goal is abs. I haven't seen mine since highschool and would like to see them again. I am shooting for seeing them around the 200lb mark. I am currently weighing in at 235lbs. I have my work cut out for me.

Here is what my basic split looks like for now.

WORKOUT 1A

Incline Smith (3 sets of 10)
Hammer Pulldowns (3 sets of 10)

Hoist Chest Press (3 supersests shooting for 12 reps on each exercise)
Hoist Row

Skulls (3 supersests shooting for 12 reps on each exercise)
BB Curls

WORKOUT 2A


Leg Press (3 sets of 10)
Lying Had Curl (3 sets of 10)

Hoist Leg Ext (3 supersests shooting for 12 reps on each exercise)
Hoist Leg Curl

Hammer Shoulder Press (3 supersests shooting for 12 reps on each exercise)
Seated Calf Raise

WORKOUT 1B

BB Rows (3 sets of 10)
DB Flat Press (3 sets of 10)

Hammer Incline Press (3 supersests shooting for 12 reps on each exercise)
Hoist Pulldown

Hoist Dip (3 supersests shooting for 12 reps on each exercise)
Hoist Curl

WORKOUT 2B

SLDL (3 sets of 10)
Hack Squat (3 sets of 10)

Hoist Leg Curl (3 supersests shooting for 12 reps on each exercise)
Hoist Leg Ext

Smith Shoulder Press (3 supersests shooting for 12 reps on each exercise)
Calf Press


For starters I am working with a 1 minute rest between sets/supersets.
I will be aming for lifting M/W/F
I will be doing cardio only on Tuesday and Saturday. I usually have soccer once a week too so that will be a bonus cardio session. I will also fill in any extra gym time with cardio if I have some time to spare on lifting days.

[daddybeast]

WORKOUT 1A


Incline Smith Press
125x15 175x10 175x10 175x10 (+)

Hammer Pulldown
140x15 180x10 180x10 180x10 (+)

Superset 1

Hoist Chest Press
175x12 175x12 175x12 (+)
Hoist Row
143x12 143x12 143x12 (+)
Superset 2

BB Skulls
70x12 70x12 70x11 (+)
BB Curls
60x12 60x12 60x12 (+)



Walked a few laps around the indoor track since I had a few minutes to spare.

I will be using (+) (-) or (=) to let me know whether I need to go up in weight or not next time.

[Finner]

WTG Harry! Looks goooooooood in here!

Whoot whoooooooooooooooooooooot!!! (pumping fist)

[Addict3d]

Good luck with ur goal. But no Deadlifts?

[daddybeast]

Originally Posted by Addict3d

Good luck with ur goal. But no Deadlifts?

See workout 2B.

[Addict3d]

Yes but SLDL and DL are vastly different. You should at least switch them every other week. Deadlift= King of all lifts!

[daddybeast]

Originally Posted by Addict3d

Yes but SLDL and DL are vastly different. You should at least switch them every other week. Deadlift= King of all lifts!

I agree with that. I will look into adding them in. Maybe when I get sick of SLDL I will switch them out.

[Addict3d]

Definitely a good idea, just trying to help

[daddybeast]

CARDIO

Time: 50 minutes
Pace: Brisk walking (3.0-3.6)
Incline: Varying inclines (1.0-15.0)
Calories Burned: 560
Distance: 2.67miles

[daddybeast]

WORKOUT 2A


Leg Press
270x15 360x12 450x10 450x10 450x10 (+)

Lying Ham Curl
50x15 75x10 75x10 75x8 (=)

Superset 1

Hoist Leg Ext
102x15 102x15 102x15 (+)
Hoist Leg Curl
133x15 133x15 133x15 (+)
Superset 2

Hammer Shoulder Press
50x15 90x12 90x12 90x12 (+)
Seated Calf Raise
25x20 45x12 45x12 45x12 (+)



Walked a few laps around the indoor track since I had a few minutes to spare.

I will be using (+) (-) or (=) to let me know whether I need to go up in weight or not next time.

[TheUnderdog]

nice setup...I am in...do you know what your current BF% is?

[daddybeast]

Originally Posted by TheUnderdog

nice setup...I am in...do you know what your current BF% is?

other than too high? No. I have a scale that tries to guess BF but it is way off I will see what it says on monday when I weigh in again.

[TheUnderdog]

lol...no worries...yeah I haven't found a trustworthy way to keep tabs on BF...I have calipers but I am not consistent with the measurements.

[erinlee01]

Found and sub'd!

[daddybeast]

WORKOUT 1B


BB Rows
95x15 135x10 135x10 135x10 (+)

DB Flat Press
60x15 75x10 75x10 75x9 (=)

Superset 1

Hammer Pulldown
113x12 113x12 113x12 (+)
Hammer Incline Press
90x12 90x12 90x12 (+)
Superset 2

Hoist Dip
121x15 151x12 151x12 151x12 (+)
Hoist Curl
77x15 88x12 88x12 88x10 (=)


No extra time for cardio today since I over slept about 15 mins

I will be using (+) (-) or (=) to let me know whether I need to go up in weight or not next time.

[erinlee01]

That's a lot of + signs!

[daddybeast]

Originally Posted by erinlee01

That's a lot of + signs!

It should be for the first few weeks till I get the right weights down

[erinlee01]

Originally Posted by daddybeast

It should be for the first few weeks till I get the right weights down

I know. I always try and convince myself that it's because I'm getting so much stronger. LOL.

[erinlee01]

Have a Happy Thanksgiving, Harry!

[daddybeast]

I split things up again, so that I can do both weights and cardio everyday that I train.

Here is the new split more or less.



Mon - Shoulders/Traps/Cardio
Tue - Back/Cardio
Wed - Chest/Cardio
Thurs - Off
Friday - Legs
Sat- Arms/Cardio
Sun - Off

[daddybeast]

WEIGHTS
Superset 1

Skulls 60x15 70x15 90x10 90x10
BB Curls 50x15 60x15 70x10 70x10

Superset 2

Standing Overhead DB Extension 15x15 20x12 25x11 25x11
DB Concentration Curl 15x15 20x12 25x10 25x10

Superset 3

Reverse Grip EZ Bar Curl 40x12 40x12
Forearm Curl 25x15 25x15


CARDIO
20 Minutes on the treadmill varying incline and speed.
1.22 miles
252 Calories burned

[dragonoids]

eh? I thought you had another journal! haha, subbed to this one now High volume! Loving the way you limit the rest time between sets!

[daddybeast]

WEIGHTS

Smith Behind-the-Neck Press 75x15 125x12 145x10 145x8

Superset 1

DB Side Lateral Raise 15x15 20x12 20x10
DB Front Lateral Raise 15x15 20x9 20x10

Superset 2

Upright Barbell Row 40x12 40x13
DB Shrugs 50x15 50x15


CARDIO

20 minutes on the treadmill, varying speed and incline
1.43 miles
267 calories burned

BONUS CARDIO

45 minutes of indoor soccer

[daddybeast]

Originally Posted by dragonoids

eh? I thought you had another journal! haha, subbed to this one now High volume! Loving the way you limit the rest time between sets!

My shoulder was bothering me from the heavy weights so I am switching gears for a while. I will eventually revisit the DC Training though.

[erinlee01]

Cardio every day? Sadist. LOL. I'm doing the same thing. I hate it, but it's burning the fat, so I try not to complain too much.

[daddybeast]

For the first time in a long time I am not too emabrassed to post my scores from last night.


Game 1 - 192
Game 2 - 148 (booo, you suck)
Game 3 - 218 (I threw 6 in a row)

I think I have finally figured it out now.

Also an update about last night. I got kicked in the ankle at soccer by some ass hat that kicked me out of retaliation because I beat him to a ball. It still hurts alot right now, but I can walk on it and I am hoping that it won't hurt my cardio efforts that much.

[daddybeast]

WEIGHTS

Superset 1

30 Degree DB Press 55x15 65x12 70x10 70x10
30 Degree DB Flye 15x15 25x10 25x8 25x7

Superset 2

Hammer Wide Press 90x15 180x10 180x9
Push ups 10,10,7
*this superset is awesome. my chest is already sore

Burnout
Hoist Chest Press 175x10 145x8 115x6 75x5
*this was a killer


CARDIO

20 minutes on the LF Elliptical, varying speed and incline
1.61miles
267 calories burned

[erinlee01]

I think anytime you superset with pushups, it's killer. That's about the only time my chest gets sore.

[daddybeast]

Originally Posted by erinlee01

I think anytime you superset with pushups, it's killer. That's about the only time my chest gets sore.

Yeah I am going to be in pain tomorrow

[dragonoids]

haha, I have to agree! I was never able to do push ups after any exercise, not right after at least!

Great short and sweet workout!