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.
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11-14-2011, 05:05 PM #61
20 week cut plan (189 pounds to 170 pounds)
Last edited by .pumpingiron; 11-14-2011 at 05:19 PM.
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11-14-2011, 07:20 PM #62
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11-14-2011, 11:32 PM #63
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11-15-2011, 06:51 PM #64
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11-15-2011, 07:06 PM #65
Tuesday's Workout
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
Last edited by .pumpingiron; 11-15-2011 at 07:30 PM.
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11-19-2011, 11:49 AM #66
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11-19-2011, 07:41 PM #67
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11-20-2011, 03:00 PM #68
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.Last edited by .pumpingiron; 11-20-2011 at 03:13 PM.
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11-20-2011, 03:12 PM #69
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11-20-2011, 03:54 PM #70
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11-21-2011, 03:37 PM #71
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11-21-2011, 05:16 PM #72
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11-21-2011, 05:24 PM #73
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11-23-2011, 11:43 AM #74
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11-27-2011, 03:05 PM #75
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11-27-2011, 03:06 PM #76
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11-27-2011, 03:08 PM #77
Sunday, Nov 27 Workout
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)-6xLast edited by .pumpingiron; 11-27-2011 at 04:12 PM.
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11-28-2011, 05:23 PM #78
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12-03-2011, 05:28 PM #79
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12-03-2011, 06:31 PM #80
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12-03-2011, 07:09 PM #81
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!Last edited by .pumpingiron; 12-03-2011 at 07:15 PM.
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12-03-2011, 07:51 PM #82
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!"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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12-04-2011, 09:27 AM #83
- Join Date: May 2011
- Location: Florida, United States
- Age: 60
- Posts: 1,965
- Rep Power: 9020
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!"Where you are now is not important, what matters is where you are headed".
What will be your legacy?
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12-04-2011, 02:51 PM #84
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!
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!Last edited by .pumpingiron; 12-04-2011 at 02:58 PM.
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12-04-2011, 02:57 PM #85
Sunday's Workout
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
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