Pumpingiron's Getting Ripped in the Home Gym Journal

[.pumpingiron]

Here we go again, a new cutting plan. My goal is to average 2250 calories a week, except on the week of my cruise, where I plan to keep calories around maintenance. I have a feeling it may take less than 20 weeks to get to 170 pounds, but we will see.

[.pumpingiron]

Dumbbell Hammer Curls
30's-12x
40's-12x
50's-12x
60's-10x

Dips
Bodyweight-12x
(Bodyweight+25 lb)-8x
(Bodyweight+45 lb)-8x
(Bodyweight+60 lb)-8x

[fittofattofit]

Looks like a sound cutting plan - 20 weeks should be a relatively easy path and you should keep all of your mass and strength at that rate

Nice heavy hammers and dips as well!

[.pumpingiron]

Looks like a sound cutting plan - 20 weeks should be a relatively easy path and you should keep all of your mass and strength at that rate

Nice heavy hammers and dips as well!

I'll do my best! just need to stick with it for 20 weeks! Have a good workout bro!

[.pumpingiron]

Seated Cable Rows(Narrow Grip)
90 lb-12x(strict)
130 lb-12x(strict)
160 lb-12x(strict)
180 lb-12x(strict)
180 lb-12x(strict)
200 lb-10x(strict)

Tonight was the first time I used a narrow grip attachment to do seated cable rows. I have been using the wide grip attachment in the past. The narrow grip attachment seems easier than the wide grip attachment. The narrow grip has a shorter range of motion, so I guess that is why they are easier than the wide grip.

The below photo shows the 2 types of attachments I am using for cable rows

[.pumpingiron]

Rode Bike 7.5 miles on mountain bike trail. 5 miles were advanced/intermediate sections.

Here are some photos of the advanced sections.

[fittofattofit]

Love the trails. Where abouts are they?
Mountain biking + skiing = most fun cardio!

[.pumpingiron]

Love the trails. Where abouts are they?
Mountain biking + skiing = most fun cardio!

The bike trail is located in the Southeastern US.

Yea, definately the most fun cardio...as long as we don't crash I hit a rock yesterday and flipped off the bike and landed in some leaves. Couple of of minor bruises, but nothing serious.

I only skied twice in my life, but it was fun. Wish there were some ski slopes closer to home. Nearest ones are a couple hundred miles away.

[.pumpingiron]

Standing Barbell Shoulder Press
65 lb-12x(strict)
95 lb-12x(strict)
115 lb-12x(strict)
135 lb-12x(strict)
155 lb-12x(strict)
175 lb-7x(strict)
185 lb-5x(strict)

Barbell Squats
135 lb-8x
185 lb-8x
225 lb-8x
275 lb-8x
295 lb-3x

[racingsnails]

Standing Barbell Shoulder Press
65 lb-12x(strict)
95 lb-12x(strict)
115 lb-12x(strict)
135 lb-12x(strict)
155 lb-12x(strict)
175 lb-7x(strict)
185 lb-5x(strict)

Barbell Squats
135 lb-8x
185 lb-8x
225 lb-8x
275 lb-8x
295 lb-3x

That's some strong pressing. Nice work!

[.pumpingiron]

That's some strong pressing. Nice work!

thanks bro!

[.pumpingiron]

Dumbbell Bench Press
60's (120 lb)-12x
85's (170 lb)-12x
100's (200 lb)-12x
115's (230 lb)-8x
125's (250 lb)-5x

V-Bar Pullups
Bodyweight-9x
Bodyweight-8x
Bodyweight-8x

[fittofattofit]

185 on the SOHP for 5 clean reps is huge, not to mention repping 125 dumbbells on the flat bench
Awesome strength!

[paolo59]

Workouts are looking good as always brother! That appears to be one challenging bike trail! Still yet, better than dodging cars on the street! Have a Happy and Blessed Thanksgiving!

[.pumpingiron]

185 on the SOHP for 5 clean reps is huge, not to mention repping 125 dumbbells on the flat bench
Awesome strength!

thanks bro! hope you had a good Thanksgiving!

Workouts are looking good as always brother! That appears to be one challenging bike trail! Still yet, better than dodging cars on the street! Have a Happy and Blessed Thanksgiving!

Yea, some cars like to get a little too close for comfort. I have been trying to do more off road riding. There are several bike trails in the area, so I am going to start riding them more often. Hope you had a good Thanksiving bro!

[.pumpingiron]

Barbell Shrugs
135 lb-12x
185 lb-12x
225 lb-15x
255 lb-10x

Standing One Legged Dumbbell Calf Raises
25 lb-12x
55 lb-12x
75 lb-12x
90 lb-12x
100 lb-5x

[.pumpingiron]

Standing Barbell Shoulder Press
65 lb-12x(strict)
95 lb-12x(strict)
115 lb-12x(strict)
135 lb-12x(strict)
155 lb-12x(strict)
175 lb-8x(strict)
185 lb-6x(strict)

Barbell Stiff Leg Deadlift
135 lb-8x
165 lb-8x
185 lb-8x
205 lb-8x
225 lb-8x

Chinups
Bodyweight-11x
(Bodyweight+20 lb)-8x
(Bodyweight+30 lb)-6x

[.pumpingiron]

V Bar Pullups
Bodyweight-9x

Close Grip Pullups
Bodyweight-8x

Hammer Grip Pullups
Bodyweight-8x
Bodyweight-8x

[.pumpingiron]

Barbell Squats
135 lb-8x
185 lb-8x
225 lb-8x
225 lb-8x

Seated Cable Rows(Narrow Grip)
90 lb-12x
130 lb-12x
160 lb-12x
180 lb-12x

Standing Barbbell Shoulder Press
65 lb-12x
95 lb-12x
115 lb-12x
135 lb-12x
135 lb-12x

Chinups
Bodyweight-11x
Bodyweight-10x

[fittofattofit]

You always do a good mixed body part workout - sticking to the big compound lifts as well with plenty of heavy volume. It looks like a good way to keep your mass.
How is the cutting going and is it following your schedule?

[.pumpingiron]

You always do a good mixed body part workout - sticking to the big compound lifts as well with plenty of heavy volume. It looks like a good way to keep your mass.
How is the cutting going and is it following your schedule?

cutting is going bad I am going to get the diet under control when I get back from the cruise. I will be cruising to the Bahamas next Saturday

I was thinking..why the heck am I lifting 185 pounds over my head, squatting 300 pounds, and dumbbell benching 125 pound dumbbells??
Well, I do know the answer, it gives me one heck of an adrenaline rush and a feeling of accomplishment.

Although these lifts are not extraordinary by bodybuilding standards, I have concluded they are too heavy for me.
I have concluded that lifting this heavy doesn't fit my goals.

My goals to be lean, athletic and also have some muscle mass.
The problem I am having is that lifting heavy weights takes so much out of me(recovery time/soreness), that I don't have any energy for other athletic activities.

I am not saying I don't want to get too big like all the common folk say . I would love to be 180 pounds and ripped, but I am starting to realize that the sacrifice and dedication necessary to get to that point is not something that I am willing to pursue at this time.

So I am going to be cutting back on the poundages I lift, and focus on higher rep lifting and more cardio oriented activities. I am not giving up on lifting, I will lift until I die. Just a change in direction, so if the lifting in my journal looks a little lighter than before, you know why. I will still be doing the same exercises, only using a little less weight and more reps.

have a good workout bro!

[fittofattofit]

My 'ideal' is around 175lbs and 8-10% at 5'6" so we probably have the same aims. I see that as being achievable with my current level of lifting and activity, provided I stay injury free and keep my diet in check. I'd like to think that I could be a lean 180, but I know that would take a lot more heavy work and commitment. You are at a stage in your life when things are presumably very busy and you have to rationalise your time. Six months ago I started to reduce my workloads and I'm now spending more time on aerobic fitness and accessory work. I like lifting heavy, but I haven't lifted as heavy as you. Lifting for MMC and volume is my plan at the moment and to stay injury free!

Good luck with the cut when it gets underway!

[wedjim]

It sounds like things are going well, but some soreness and hard work are creeping in and catching up to you. Time for a nice cruise, then a restructure of the plan would be a good thing and a positive, not a negative.

I found that de-load weeks help a TON with recovery from heavy lifting. The heavier I go, the more frequent my de-load is done. Anywhere from 4-8 weeks between one based on if i'm cruising thru or setting pr's.


Maybe that is the ticket after your vacation? Enjoy it!

[.pumpingiron]

My 'ideal' is around 175lbs and 8-10% at 5'6" so we probably have the same aims. I see that as being achievable with my current level of lifting and activity, provided I stay injury free and keep my diet in check. I'd like to think that I could be a lean 180, but I know that would take a lot more heavy work and commitment. You are at a stage in your life when things are presumably very busy and you have to rationalise your time. Six months ago I started to reduce my workloads and I'm now spending more time on aerobic fitness and accessory work. I like lifting heavy, but I haven't lifted as heavy as you. Lifting for MMC and volume is my plan at the moment and to stay injury free!

Good luck with the cut when it gets underway!

I'll get the diet back in check when I get back from the cruise
your progress in your journal is amazing bro..glad to see you recoving well and lifting strong!
Things are going to get really busy in July, my wife is pregnant with our first baby!
thanks for keep me in check and for the motivation bro!

It sounds like things are going well, but some soreness and hard work are creeping in and catching up to you. Time for a nice cruise, then a restructure of the plan would be a good thing and a positive, not a negative.

I found that de-load weeks help a TON with recovery from heavy lifting. The heavier I go, the more frequent my de-load is done. Anywhere from 4-8 weeks between one based on if i'm cruising thru or setting pr's.

Maybe that is the ticket after your vacation? Enjoy it!

yea, I could use a good vacation and rest from lifting.

Under the new plan, I will focus more on the 12-15 rep range and will not be going below 8 reps on any exercise.

Lifting lighter weights will make my workouts shorter since rest times between sets will be significantly reduced and supersetting will be easier.

of course, the good thing about the iron game is we can always come up with another plan if the new plan doesn't work, so I'll see how this new plan works out. It seems the plan is always changing

Thanks for the suggestions bro!
have a good workout!

[.pumpingiron]

30 minutes doing soccer drills in the back yard

Dumbbell Bench Press
55's(110 lb)-12x
70's(140 lb)-12x
85's(170 lb)-12x
100's(200 lb)-13x

Dips
Bodyweight-12x
(Bodyweight+25 lb)-10x

One Arm Dumbbell Preacher Curl
30 lb-8x
30's-10x

(placed a tricep bar across the top of the power rack for these)
Close Grip Hammer Chinups
Bodyweight-8x
Bodyweight-9x