AWD_TURBO Not Who I Was Yesterday.

**AWD_TURBO** · 08-31-2011, 09:25 AM

Name:Adam
Age:24
Current Weight:207lbs
Height:6'2"

Background: Got into lifting weights about 3 years ago. Got my hands on everything I could read about nutrition and lifting wise. Accepted bro-education and thought that was the only way to do it. I made good gains when I first started lifting but always wanted a 6 pack so I adopted the Keto philosophy and cut down quite well, but always missed carbs. I cut all the way down to 195lbs (from 220) when I was in college and working, then I graduated during the peek of the economic downturn and the company I was interning at was on a hiring freeze so I got laid off.

After receiving a weekly unemployment check and realizing I didn't have to do anything for my money anymore I became very very lazy and lost all motivation. I ended up ballooning up to 230+ lbs.... I got my job back last March and the fire is burning hot as ever in the gym. I'm back down to 207 lbs now. I've been doing IIFYM+IF for the last month and I'm losing weight at a steady 1.5-2lbs a week. Strength has been improving during the duration of this cut as well. I'm doing Layne Nortons PHAT training (slightly tweaked).

Intentions of this log: I intend on keeping this log going through the duration of my cut (until I'm happy with my figure) then I'll switch to a slow bulk while keeping everything in this log.

Training Split:
Monday: Power Upper
Tuesday: Power Lower (and heavy shoulder)
Wednesday: Cardio/abs or off day
Thursday: Chest/Arms
Friday: Lower
Saturday: Back/Shoulders

Current Macros: 210p/211c/99f

Feel Free to sub in, and constructive criticism is always welcome. CHEERS

**AWD_TURBO** · 08-31-2011, 09:37 AM

Monday - Upper Power

Flat DB press
40x15
80x5
90x5
100x5
100x6 (got an extra bit of energy)

Dips (leaning forward to target Chest)
BWx15
BWx15

UH Bent Over Rows
205x5
225x5
245x5

Shoulder Width Grip Pull-Ups
BWx9
BWx8

Chin Ups
BWx10
BWx10

Standing Alt DB curls
45x10
45x9
40x10

V bar pressdowns
160x10
170x10
170x10

MACROS
207p/180c/110f

**AWD_TURBO** · 08-31-2011, 09:45 AM

Tuesday (really trying to improve my legs)

Squats
135x5
185x5
205x5
225x5

RDL (on 6" high box)
135x10
225x5
245x5
265x4 (PR)

Seated Leg Extension
200x10
220x10
240x10

Seated Leg Curl
200x10x3

Seated Calf Raise
280x15
300x15
320x15

Standing BB overhead press
65x10
95x8
95x9

MACROS
192p/202c/101f

Thoughts: My gym doesn't have a hack squat machine, or lying leg curl machine. So my power days typically look like this. Also first time doing overhead BB press, wow its a killer workout.

**lovingit** · 08-31-2011, 10:34 AM

Good job on the lifts and good luck on your cut and subsequent bulk!

I want to incorporate Standing BB overhead press into my routine eventually. Maybe I will try it this week. Looks fun.

**Ashlei** · 08-31-2011, 11:19 AM

About time you started a log!

**AWD_TURBO** · 08-31-2011, 11:23 AM

Originally Posted by lovingit

Good job on the lifts and good luck on your cut and subsequent bulk!

I want to incorporate Standing BB overhead press into my routine eventually. Maybe I will try it this week. Looks fun.

Glad to have you in for this.

Standing BB overhead press was def an eye opener. Let me know what you think.

Originally Posted by Ashlei

About time you started a log!

Heard that.

**Ashlei** · 08-31-2011, 11:39 AM

I love/hate BB OHP - so slow to move up, but I think it's helping grow my delts

..or maybe I just like watching my shoulders work as I do them....

**th3pwn3r** · 08-31-2011, 11:42 AM

Originally Posted by Ashlei

I think it's helping grow my delts

You can definitely say that. I'm pretty sure I won't be doing anymore OHP'ing for a long time.

AWD_Turbo I take it you drive a DSM?

**lovingit** · 08-31-2011, 11:52 AM

Originally Posted by th3pwn3r

I'm pretty sure I won't be doing anymore OHP'ing for a long time.

Why not?

I'm trying to focus on delts on this bulk and I need all the help I can get.

**tswdan** · 08-31-2011, 11:52 AM

I'm new around here, but saw you post in another log I'm subbed. I'm always in on a good cutting log. Subbed.

**AWD_TURBO** · 08-31-2011, 12:23 PM

Originally Posted by th3pwn3r

You can definitely say that. I'm pretty sure I won't be doing anymore OHP'ing for a long time.

AWD_Turbo I take it you drive a DSM?

Yeah I had a 05 Evo

Originally Posted by tswdan

I'm new around here, but saw you post in another log I'm subbed. I'm always in on a good cutting log. Subbed.

Glad to have you in man. I hope my cut doesn't disappoint.

**irish.red** · 08-31-2011, 12:27 PM

solid workouts...you'll drop another 10 before you know it!

**AWD_TURBO** · 08-31-2011, 12:53 PM

Originally Posted by irish.red

solid workouts...you'll drop another 10 before you know it!

Thanks man! Glad to have you in. Its gonna be a fun ride.

**AWD_TURBO** · 08-31-2011, 01:02 PM

HUMP DAY

Cardio - 30 mins on elliptical blahhhhhhhhhhhhhh

Abs - blahhhhhh
Cable Rope Crunches
160x15x3

Hanging Leg Raises
BWx15

Cable Rope "Chops"
40x10x3

Decline Weighted Twists (one sec pause at each position)
10lb ball x 10 each side x 3 sets

Planks
3 sets

MACROS
197p/197c/107f

Song of the Day:

**PBateman2** · 08-31-2011, 01:08 PM

Subbed! Alright man! Let's get this party started

That split is intense. Like it.

Sessions look good. Train hard!

**AWD_TURBO** · 08-31-2011, 01:41 PM

Now we're talking. Welcome Manu! No time for slouching now.

**Ashlei** · 08-31-2011, 02:38 PM

Drake! Currently my favorite song

**psychodiver9** · 08-31-2011, 05:38 PM

I'm in. Lifts looking really solid

**AWD_TURBO** · 08-31-2011, 05:41 PM

Originally Posted by Ashlei

Drake! Currently my favorite song

Makes two of us. Can't wait till October when his album drops.

Originally Posted by psychodiver9

I'm in. Lifts looking really solid

I literally linked you to this in your thread right when you posted this.

Thanks man. I need to bring my legs up. This PHAT training is really upping my strength even in a deficit.

**AdamWW** · 08-31-2011, 05:48 PM

In on this. I'll be lurkin!

**JHarden** · 08-31-2011, 06:03 PM

Subbed! Lifts look solid. Good luck with the cut. That pasta was under 500 kcals too. I gave the rundown on it in my log if you ever want to try and fit it in.

**psychodiver9** · 08-31-2011, 06:13 PM

Ditch te leg extensions (i hate them) and do walking lunges.

Originally Posted by AWD_TURBO

Makes two of us. Can't wait till October when his album drops.

I literally linked you to this in your thread right when you posted this.

Thanks man. I need to bring my legs up. This PHAT training is really upping my strength even in a deficit.

**R3T3K** · 08-31-2011, 06:18 PM

In without a second thought. Solid lifts bro. About to start PHAT next week (will start a log for form critiquing), however, I have access to the other machines you don't at your gym. I was actually wondering what you've been doing as far as warming up go. The guys over in the workout programs forum are really unhelpful, and google has HUNDREDS of different people suggesting different things.

**AWD_TURBO** · 09-01-2011, 07:41 AM

Originally Posted by AdamWW

In on this. I'll be lurkin!

Glad to have you in man!

Originally Posted by JHarden

Subbed! Lifts look solid. Good luck with the cut. That pasta was under 500 kcals too. I gave the rundown on it in my log if you ever want to try and fit it in.

I saw that. Looked mighty tasty!

Originally Posted by psychodiver9

Ditch te leg extensions (i hate them) and do walking lunges.

I've set PR's on my leg extension machine the last two weeks. I may add DB lunges on my 2nd leg day of the week.

Originally Posted by R3T3K

In without a second thought. Solid lifts bro. About to start PHAT next week (will start a log for form critiquing), however, I have access to the other machines you don't at your gym. I was actually wondering what you've been doing as far as warming up go. The guys over in the workout programs forum are really unhelpful, and google has HUNDREDS of different people suggesting different things.

Good to hear your starting PHAT, I love it. I dedicate the first 10-15 minutes of my gym time to stretching whatever bodypart im working that day. On my heavy days I usually do 2 warmup sets prior to lifting heavy.

I've actually tweaked some things from the standard protocol. I do heavy shoulders on leg day since Upper power is so taxing. I also moved chest/arms to thursday instead of saturday, cause Back day is my favorite and it helps keep me motivated to keep going in on saturday mornings.

**AWD_TURBO** · 09-01-2011, 07:49 AM

9/1/11

WEIGHT:207.2 (same as yesterday)

Todays Training: Chest and Arms (totally bro)

MACROS
202p/207c/107f

**Ashlei** · 09-01-2011, 08:16 AM

Originally Posted by psychodiver9

Ditch te leg extensions (i hate them) and do walking lunges.

Walking lunges have helped my legs so much. I swear we're on the same page with everything (on spread, dang it!)

Going to come help me put my heavy weights away again on Saturday? lol.

**psychodiver9** · 09-01-2011, 08:29 AM

Originally Posted by Ashlei

Walking lunges have helped my legs so much. I swear we're on the same page with everything (on spread, dang it!)

Going to come help me put my heavy weights away again on Saturday? lol.

Great minds... Check my log out if you get time

**th3pwn3r** · 09-01-2011, 10:53 AM

Originally Posted by lovingit

Why not?
I'm trying to focus on delts on this bulk and I need all the help I can get.

I need the rest of my body to catch up with my chest and delts. Even though I haven't trained them in so long it seems like the damn things grew magically. But I used to OHP some pretty heavy weight.

Originally Posted by AWD_TURBO

Yeah I had a 05 Evo

Sell it, crash it? My FWD car is nearly done performance wise so I plan on building something AWD and something RWD but not sure in what order I'm going to do it. I'll probably get myself a Fox body Mustang just to work my friend's Mustang that runs a depressing 15 seconds in the 1320 =/

**AWD_TURBO** · 09-01-2011, 12:20 PM

Originally Posted by th3pwn3r

Sell it, crash it? My FWD car is nearly done performance wise so I plan on building something AWD and something RWD but not sure in what order I'm going to do it. I'll probably get myself a Fox body Mustang just to work my friend's Mustang that runs a depressing 15 seconds in the 1320 =/

I actually crashed it, then sold it. That car made 504whp 468wtq on 29psi on E85 all stock internals. She was a fun ride for sure.

**kkaustin812** · 09-01-2011, 12:26 PM

In.

Food porn or negs!!! jkjk

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