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  1. #1
    Motivation Machine! superlean89's Avatar
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    Talking Superlean89's 4 week cut to dem tasty abs

    So I finally figured I should start a log. I am already half way in to my cut but thanks to Striation I am creating a log for the last 4 weeks. Reason for my cut is a holiday on 10th April so would be good to get cut for it (hopefully abtastic).
    About me: I have been training for 7 years (basic) and have recently over the past year got really serious (good old iron bug bit me). I always do things 110% and my motivation is sky high!

    Firstly no broscience allowed: (I like my Ben and Jerrys )
    IF+IIFYM= Profit

    I started at 188lbs and am now currently at 170lbs roughly 15% bf (pics will follow) :-)
    So to date in 4 weeks since starting my cut in January I have lost 18lbs.... (claps) <- me and my humour lol.
    Aiming for 160lbs at roughly 10% bf.

    So the fine details.

    Training:

    I train BTK (Bleed Time Krew) syle. I train as if my life depends on it and bring intensity to every session.

    My routine:

    4 day split
    Chest, Bi's
    Legs
    Shoulders, Traps, Tri's
    Back

    Typically My training days are Monday, Tuesday, Thursday and Friday but I do change days now and again to suit so I get my 4 workout's in per week.

    I always start my workouts with a heavy compound movement e.g. atg squats deads ect and then do volume hypertrophy work. Each exercise usually will have 4 sets and be in the range of 8-12 reps and I usually end the muslce group on a drop set because they are fun fun fun. I usually top off at 16-17 sets per muscle group.

    With regards to cardio I do 30mins stair climber after each workout buring roughly 500 cals and I try to do an extra day of 45 mins stair climber which usually burns around 700-750 cals.

    Nutrition:

    I eat IF sytle because I enjoy big meals and It helps me control my hunger better, so IF has definately been the way to go for me. I'll try and post some eats if I can (yumm cheescake and ben and jerrys).

    I'm eating between 1600-1900 cals per day, keeping protein at 1g per lean pound of bodyweight but I aint stressing if I go lower some days as long as I hit my cals. Carbs as a force of habit ill go lower on non workout days and higher on training days and my fats stay relatively the same day to day. I use myfitnesspal to track my food on my phone (saves so much time).

    I don't have any barred foods and will eat to enjoy myself as long as it fits my cals. For me the best diet is a diet I can stick to and enjoy doing (duh) obviously.

    My feeding window is between 1pm-9am so I can have a couple small pre- workout meals as I train around 5pm.

    A typical day for me would be:

    1pm- half a 250g pot of quark (love this stuff, especially mixed with some protein powder) and 3 dark rye ryvitas

    3:45pm- the other half of the quark and 3-5 dark rye ryvitas

    20mins pre workout- strong black coffee (feel the buzz)

    7pm- A big dinner may be, 3-4 venison burgers, steak, chicken, turkey bacon, ground beef, eggs ect, whatever carb I want if training day, if non training day ill have just ben and jerrys or something with this (yum x2).

    8:30pm- 250g pot of quark and anything else I may want if I have cals left

    * I wanna add strong black coffee when you fast is insane, wired doesn't describe it!

    I will do what works for me and I will train with intensity. I'm not guna fret if I go over my cals I'll just train harder next time to burn it off ect.

    I'll try to get some pics up soon and I'll update as often as I can!

    Peace out and train hard!!

    Edited: pics added where I started at 188lbs, enjoy lol
    Attached Images
    Last edited by superlean89; 03-07-2012 at 07:25 AM.
    "If you have the desire or ability to talk between your sets then you aren't working out"- Mike Mentzer

    Ain't nothing to it but to do it!

    My cut log: http://forum.bodybuilding.com/showthread.php?t=142927391&p=844129561#post844129561
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  2. #2
    Motivation Machine! superlean89's Avatar
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    Leg day! Some atg squats are in order later!! Will post workout and nutrition up later.
    "If you have the desire or ability to talk between your sets then you aren't working out"- Mike Mentzer

    Ain't nothing to it but to do it!

    My cut log: http://forum.bodybuilding.com/showthread.php?t=142927391&p=844129561#post844129561
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  3. #3
    Cals in vs. cals out Striation's Avatar
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    I'm in, you're inspiring me to post my workouts as well. It may happen! Good luck!
    http://forum.bodybuilding.com/showthread.php?t=141677741
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  4. #4
    Motivation Machine! superlean89's Avatar
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    Originally Posted by Striation View Post
    I'm in, you're inspiring me to post my workouts as well. It may happen! Good luck!
    Good to have you man! We will get there! Theres no way I'm failing! God I wish I could go gym now...... :-)
    "If you have the desire or ability to talk between your sets then you aren't working out"- Mike Mentzer

    Ain't nothing to it but to do it!

    My cut log: http://forum.bodybuilding.com/showthread.php?t=142927391&p=844129561#post844129561
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  5. #5
    Motivation Machine! superlean89's Avatar
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    leg day antics

    07/3/12- Leg Day- Boom!

    1.5mile walk to gym from work for a warm up.

    then:

    atg squat- these were killer
    220lbsx8
    220lbsx8
    220lbsx8
    220lbsx10

    leg press- feel the burn
    265lbsx8
    355lbsx8
    355lbsx8
    355lbsx8

    leg extension
    180lbsx8
    225lbsx8
    225lbsx8
    225lbsx8

    leg extension drop set 3 drops started at 225lbs (ouch)

    seated hamstring curls
    180lbsx8
    180lbsx8
    180lbsx8
    180lbsx8

    lying hamstring curls
    60lbsx8
    60lbsx8
    60lbsx8
    60lbsx8

    thats me..................... not!!

    seated calf raise
    135lbsx10
    135lbsx10
    135lbsx10
    135lbsx10

    standing calf raise
    420lbsx12
    420lbsx12
    420lbsx12
    420lbsx12

    now for some cardio!

    30 mins cross trainer because stair climber was busy. burnt 400 cals

    and thats your lot. Legs were shaking like mad after that. Great workout, was amped!

    Nutrition

    1pm- 1/2 250g pot of quark, 3 dark rye ryvitas

    3:45- 1/2 250g pot of quark, 4 dark rye ryvitas, strong black coffe (feel the buzz)<- i was wired

    7pm- pork chop, new potatoes, brocolli and wholegrain mustard, 170g ben and jerrys frozen yoghurt phish food (amazing)

    8:30pm- 250g pot of quark

    days totals: cals: 1555, protein: 129g, carbs: 181g, fat: 35g

    all in all great day smashed it and motivation through the roof!

    shoulders, traps and tri's tomorrow, can't wait!
    "If you have the desire or ability to talk between your sets then you aren't working out"- Mike Mentzer

    Ain't nothing to it but to do it!

    My cut log: http://forum.bodybuilding.com/showthread.php?t=142927391&p=844129561#post844129561
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  6. #6
    Hunger Aint Worth a ShT. TinyMuscolo's Avatar
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    I hope I'm wrong, but it doesn't seem reasonable to get abs in 4 weeks time...
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  7. #7
    Motivation Machine! superlean89's Avatar
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    Originally Posted by TinyMuscolo View Post
    I hope I'm wrong, but it doesn't seem reasonable to get abs in 4 weeks time...
    Hi. Thanks for the post. It's not in 4 weeks I started at 2012 as you will see from 1st post, so it's a 2month cut. I just decided to log the last 4 weeks thanks to Striation and also to keep me on track. I am dropping the weight fairly quick and consistently and my strength is staying up. I like to challeneg myself so I'm going to push as hard as possible to get there or as close as I can. Thanks again for the post it has motivated even more to train harder and push myself!

    Also my pics where when I very first started at start of 2012 not where I'm at now. I will post more pics once I finish!
    "If you have the desire or ability to talk between your sets then you aren't working out"- Mike Mentzer

    Ain't nothing to it but to do it!

    My cut log: http://forum.bodybuilding.com/showthread.php?t=142927391&p=844129561#post844129561
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  8. #8
    Cals in vs. cals out Striation's Avatar
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    Originally Posted by superlean89 View Post
    07/3/12- Leg Day- Boom!

    1.5mile walk to gym from work for a warm up.

    then:

    atg squat- these were killer
    220lbsx8
    220lbsx8
    220lbsx8
    220lbsx10

    leg press- feel the burn
    265lbsx8
    355lbsx8
    355lbsx8
    355lbsx8

    leg extension
    180lbsx8
    225lbsx8
    225lbsx8
    225lbsx8

    leg extension drop set 3 drops started at 225lbs (ouch)

    seated hamstring curls
    180lbsx8
    180lbsx8
    180lbsx8
    180lbsx8

    lying hamstring curls
    60lbsx8
    60lbsx8
    60lbsx8
    60lbsx8

    thats me..................... not!!

    seated calf raise
    135lbsx10
    135lbsx10
    135lbsx10
    135lbsx10

    standing calf raise
    420lbsx12
    420lbsx12
    420lbsx12
    420lbsx12

    now for some cardio!

    30 mins cross trainer because stair climber was busy. burnt 400 cals

    and thats your lot. Legs were shaking like mad after that. Great workout, was amped!

    Nutrition

    1pm- 1/2 250g pot of quark, 3 dark rye ryvitas

    3:45- 1/2 250g pot of quark, 4 dark rye ryvitas, strong black coffe (feel the buzz)<- i was wired

    7pm- pork chop, new potatoes, brocolli and wholegrain mustard, 170g ben and jerrys frozen yoghurt phish food (amazing)

    8:30pm- 250g pot of quark

    days totals: cals: 1555, protein: 129g, carbs: 181g, fat: 35g

    all in all great day smashed it and motivation through the roof!

    shoulders, traps and tri's tomorrow, can't wait!
    Awesome workout man! ATG squats are killer! Diet looks great as well. Tear it up!
    http://forum.bodybuilding.com/showthread.php?t=141677741
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  9. #9
    Motivation Machine! superlean89's Avatar
    Join Date: Nov 2010
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    Originally Posted by Striation View Post
    Awesome workout man! ATG squats are killer! Diet looks great as well. Tear it up!
    Thanks man! Yeah them atg squats were death. Legs were like jelly at end of workout. The B&J's was teh sex. Got some lined up for tonight too. Guna demolish my shoulders, traps and tri's workout tonight. Pumped!
    "If you have the desire or ability to talk between your sets then you aren't working out"- Mike Mentzer

    Ain't nothing to it but to do it!

    My cut log: http://forum.bodybuilding.com/showthread.php?t=142927391&p=844129561#post844129561
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  10. #10
    Motivation Machine! superlean89's Avatar
    Join Date: Nov 2010
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    Just had my cinnamon and raisin bagel! Omg was amazing!
    "If you have the desire or ability to talk between your sets then you aren't working out"- Mike Mentzer

    Ain't nothing to it but to do it!

    My cut log: http://forum.bodybuilding.com/showthread.php?t=142927391&p=844129561#post844129561
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  11. #11
    Motivation Machine! superlean89's Avatar
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    Shoulders traps and tri's

    sick workout! was pumped!

    walked 1.5 mile to gym for a warm up then workout was:

    Military press
    110lbs x8 reps
    110lbs x8 reps
    110lbs x8 reps
    110lbs x8 reps

    seated dumbell shoulder press
    44lbs dumbells x8 reps
    44lbs dumbells x8 reps
    44lbs dumbells x8 reps
    44lbs dumbells x8 reps

    dumbell lateral raises
    22lbs dumbell x 10 reps
    28lbs dumbells x 8 reps
    28lbs dumbells x 8 reps
    28lbs dumbells x 8 reps

    dumbell front raises
    22lbs dumbells x 8 reps
    22lbs dumbells x 8 reps
    22lbs dumbells x 8 reps
    22lbs dumbells x 8 reps

    more more time for some traps!

    upright row
    77lbs x 8 reps
    88lbs x 8 reps
    88lbs x 8 reps
    88lbs x 8 reps

    dumbell shrugs
    66lbs dumbells x 15 reps
    66lbs dumbells x 15 reps
    66lbs dumbells x 15 reps
    66lbs dumbells x 15 reps

    TRICEPS TIME!!

    tricep cable pushdowns
    121lbs x 8 reps
    141lbs x 8 reps
    141lbs x 8 reps
    141lbs x 8 reps

    tricep rope pushdowns
    100lbs x 8 reps
    100lbs x 8 reps
    100lbs x 8 reps
    100lbs x 8 reps

    then to blast the triceps did a drop set with tricep rope pushdowns. 3 drops starting on 100lbs. completely repped out, felt great!

    did someone say cardio???

    stair climber was busy again! so did 30 mins cross trainer burnt 428 cals (20 more cals burnt than yesterday) :-)

    done? nope. 1 mile walk home to top it off!

    all in all great session, was psyched and smashed it!
    train hard!

    Nutrition (yum)

    1pm- 1/2 250g pot of quark, cinnamon and raisin bagel (the bagel was amazing)

    3:45pm- 1/2 250g pot of quark, cinnamon and raisin bagel, strong black coffee (buzzing like a bee)

    7:30pm- 2 venison burgers, 2 slices cheddar cheese, 200g b&j's phish food (i'm addicted to this)

    8:30pm- 250g pot of quark

    nutrition totals: cals: 1680, protein: 146g, carbs: 200g, fat: 29g

    Great day, back and abs day tomorrow can't wait! Going to smash it!
    "If you have the desire or ability to talk between your sets then you aren't working out"- Mike Mentzer

    Ain't nothing to it but to do it!

    My cut log: http://forum.bodybuilding.com/showthread.php?t=142927391&p=844129561#post844129561
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  12. #12
    Cals in vs. cals out Striation's Avatar
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    Workouts look brutally awesome. Calories seem low but if the results keep coming it's all good!
    http://forum.bodybuilding.com/showthread.php?t=141677741
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  13. #13
    Motivation Machine! superlean89's Avatar
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    Originally Posted by Striation View Post
    Workouts look brutally awesome. Calories seem low but if the results keep coming it's all good!
    Thanks man! Yeah workuts are awesome keep smashing it. Yeah calories are low but only keeping so low to bring in the cuts quicker by 10th April. I'm closely monitoring strength though so if there is a sudden drop off I'll have a refeed or increase cals back up. So motivated, I will train harder! Back and abs day today, can't wait to get in the gym! What's up next for you?
    "If you have the desire or ability to talk between your sets then you aren't working out"- Mike Mentzer

    Ain't nothing to it but to do it!

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  14. #14
    Cals in vs. cals out Striation's Avatar
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    Originally Posted by superlean89 View Post
    Thanks man! Yeah workuts are awesome keep smashing it. Yeah calories are low but only keeping so low to bring in the cuts quicker by 10th April. I'm closely monitoring strength though so if there is a sudden drop off I'll have a refeed or increase cals back up. So motivated, I will train harder! Back and abs day today, can't wait to get in the gym! What's up next for you?
    Probably hitting shoulders and tris today. Keep it up!
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    Back and Abs day! yeah son!

    good old back day gotta love training back!

    workout was:

    warm up

    deadlift
    220lbsx 4 sets of 8 reps (these were good really focused on good form and the squeeze at the top)

    dumbell rows
    77lbs dumbells x 4 sets of 8 reps (love doing these great back exercise)

    thats me done................................. haha yeah right!

    close grip lat pulldowns
    132lbs x 4 sets of 8 reps

    wide grip lat pulldowns (arms as wide as possible)
    132lbs x 4 sets of 8 reps

    now for dem tasty abs!

    4 sets of heavy weighted crunches with really strict form and squeeze at top of movement

    front and side planks held as long as possible (4 rounds of planks)

    4 sets of 10 reps leg raises holding 3 seconds at bottom of movement with legs off the floor (ouch)

    whats that?....... cardio?? I think so!

    bloody people on my stair climber lol. Did 30 mins cross trainer as stair climber was busy yet again and burnt 434 cals (6 cals more than yesterday, I'll take that!)

    now for the tasty nutrition

    had a craving for curry today and boy was it nice
    nutrition was:

    1pm- 1/2 250g pot of quark, 3 dark rye ryvitas

    3:45pm- 1/2 250g pot of quark, cinnamon and raisin bagel (loving these at the moment), strong black coffee to get me wired!

    7:30pm- butter chicken curry, peshwari naan (these naans are to so good), and my favourite 100g ben and jerrys phish food! x2 fish oil capsules

    nutrition totals: cals: 1694, protein: 111g, carbs: 200g, fats: 48g

    great day yet again, smashed the workout and nutrition was spot on especially the curry! (yum)

    the weekend is here so no work!

    possible cardio tomorrow for an hour or so!

    I will train harder!

    keep training hard all!
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    Cardio day (gotta love Saturdays)

    while on my fast went and did some good old cardio. I did:

    30 mins cross trainer and burnt 445 cals
    8 mins stationery bike whilst waiting for the stairclimber and burnt 60cals
    30 mins on my favourite stair climber! and burnt 427 cals
    total cals burnt: 932 cals (not bad whilst on my fast)

    was a good cardio workout was dripping with sweat but still pushed through it!

    my nutrition today was:

    50g vanilla whey protein
    1 cinnamon and raisin bagel
    250g pot of british quark mixed with 10g vanilla whey (yum)
    75g ben and jerrys fish food
    3 slices wholemeal bread
    6 slices of turkey bacon with 20g hp brown sauce
    4 slices of cheddar cheese
    10x fish oil capsules

    nutrition totals: cals: 1663, protein: 158g, carbs: 152g, fat: 41g

    great day yet again. really got in the zone for the cardio and I am looking noticably leaner can see my top two abs now. Will keep smashing it hard to get that 10% by 10th April!
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  17. #17
    Cals in vs. cals out Striation's Avatar
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    Nice workouts and the food sounds awesome! Keep rocking man!
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    Originally Posted by Striation View Post
    Nice workouts and the food sounds awesome! Keep rocking man!
    Thanks bro! Yeah loving the ben and jerrys and the bagels atm. Might have to make some cheescake soon (yum). Workout are solid. Rest day today (watching football) although will probably go for a walk or something.

    Also on myfat secret calorie calculator do you use the total calories burned as your daily maintenance or the rdi calorie it calculates depending on your activity level. Might switch back to it to see how many cals being burnt including rest ect.
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    Nutrition 11/3/12

    Had a mini refeed today (bring on the bagels)!. Still stayed in a deficit though.

    Todays nutrition was:

    3 cinnamon and raisin bagels with 20g marmalade
    250g pot of quark mixed with 40g oneon vanilla whey protein
    roast dinner: carrots, brocolli, gravy, yorkshire pudding, 4 medium roast potatoes, 80g turkey breast, 100g roast gammon ham
    x6 oneon fish oil capsules

    Nutrition totals were: Cals: 1995, Protein: 141g, Carbs: 274g, Fat: 39g

    Good day for nutrition and was nice to have a small refeed. Chest and biceps tomorrow. Can't wait!

    I will train harder!
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  20. #20
    Did it for the lulz Snax56's Avatar
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    Originally Posted by superlean89 View Post
    30 mins on my favourite stair climber! and burnt 427 cals
    Glad to see another master of the stairs hahaha and someone who likes cardio. My gym only has two and one is clearly better than the other. I have the same reaction though I get pissed when people are on it like GTFO this is mine. Do you have one with the pistons or rotating stairs on a belt?

    Also, liking that sig. I put my headphones in and avoid talking to people like the plague when I train. Only drawback, when I catch a HB mirin I get conflicted hahaha. Great job so far though keep it up man.
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    Motivation Machine! superlean89's Avatar
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    Originally Posted by Snax56 View Post
    Glad to see another master of the stairs hahaha and someone who likes cardio. My gym only has two and one is clearly better than the other. I have the same reaction though I get pissed when people are on it like GTFO this is mine. Do you have one with the pistons or rotating stairs on a belt?

    Also, liking that sig. I put my headphones in and avoid talking to people like the plague when I train. Only drawback, when I catch a HB mirin I get conflicted hahaha. Great job so far though keep it up man.
    Good to have you check in bro! A fellow stair master. Yeah my gym has two they are belted stairs. Can't beat the stair climber. I lol'd when you wrote gtfo its mine haha I do exactly the same thing. Thanks on the Sig. Same here headphones in and I'm good to go and smash it. don't get too conflicted haha!

    Keep training hard bro. Intensity in= results out. Chest and bi's tomorrow! Pumped!!
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    12/3/12 Chest and Biceps Day

    Workout was.

    1.5 mile walk to gym for warm up. Then:

    Dumbell chest press
    66lbs dumbells- 4 sets of 8 reps

    Incline bench
    110lbs- 4 sets of 8 reps with 30 second rest between sets

    Machine flys
    140lbs- 1 set of 8 reps
    158lbs- 3 sets of 8 reps

    Incline dumbell flys
    33lbs dumbells- 4 sets of 8 reps

    Cable bicep curls
    100lbs- 4 sets of 10 reps

    Preacher machine bicep curls
    55lbs- 3 sets of 8 reps
    55lbs- 1 set of 20 reps (feel the burn)

    40 mins stair climber and burnt 600 cals

    Then 1.5mile walk home

    Nutrition was:

    250g pot of quark
    3 dark rye ryvitas
    1 cinnamon and raisin bagel
    strong black coffee pre workout
    Beef and blackbean stir fry
    145g fillet steak
    40g honey nut shredded wheat with 125ml milk
    50g oneon vanilla whey protein
    x6 oneon fish oil capsules

    Nutrition totals: cals: 1611, protein: 153g, carbs: 166g, fat: 35g

    Good day again.

    Leg day tomorrow, can't wait!!!
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    13/3/12- Legs Day!

    Gotta love legs day. Workout was:

    ATG Squats
    220lbs- 4 sets of 8 reps

    Leg Press Machine
    225lbs- 1 set of 12 reps
    286lbs- 3 sets of 8 reps (slow reps)

    Seated Hamstring Curls
    196lbs- 4 sets of 10 reps

    Single Leg Hamstring Curls
    88lbs- 4 sets of 8 reps on each leg

    Seated Calf Raise
    176lbs- 4 sets of 15 reps

    Standing Calf Raise
    528lbs- 4 sets of 15 reps

    Cardio: Stair climber was busy (not happy gtfo my stair climber) lol. Did 40 mins cross trainer and burnt 600 cals.

    All in all great workout, plowed through it with intensity.

    Nutrition for the day was:

    250g pot of quark
    2 cinnamon and raisin bagels
    200g chicken slices
    50g oneon vanilla whey protein
    1 tablespoon extra virgin olive oil
    beef stroganoff with long grain rice, brocolli and green beans
    40g honey nut shredded wheat with 125ml semi skimmed milk
    2 mc vities chocolate digestives (so good)
    6 oneon fish oil capsules

    Nutrition totals were: cals: 2000, protein: 169g, carbs: 209g, fat: 50g

    Great day today!0 Rest day tomorrow.

    Keep training hard everyone!
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    Originally Posted by superlean89 View Post
    Cardio: Stair climber was busy (not happy gtfo my stair climber) lol. Did 40 mins cross trainer and burnt 600 cals.
    Inb4 one of us spraypaints our names on the stairstepper

    Reserved.gif

    Also you made me want a bagel real bad now. A cream cheese and bacon bagel. If you've never tried it, don't hahaha. I lived in the UK for two months once upon a time though the bacon isn't the same as the bacon you typically get in the states. You can tell I'm fasting now, mind keeps wandering to food hahaha. Great day though, gotta love a cardio sesh after leg day, completely drains you.
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    Originally Posted by Snax56 View Post
    Inb4 one of us spraypaints our names on the stairstepper

    Reserved.gif

    Also you made me want a bagel real bad now. A cream cheese and bacon bagel. If you've never tried it, don't hahaha. I lived in the UK for two months once upon a time though the bacon isn't the same as the bacon you typically get in the states. You can tell I'm fasting now, mind keeps wandering to food hahaha. Great day though, gotta love a cardio sesh after leg day, completely drains you.
    Haha brilliant. Stairclimberpawns.doc. Yeah the bagels are so good. Bacon and cream cheese bagels rock also cream cheese and smoked salmon! Yum. Isn't bacon in the stated more like streaky bacon? I always do the smae when fasting see all the nice food I want. Gunademolishabagelwhenfastisover.jpg (srs) haha. Cardio on leg day rocks and yeah love how drained it make your feel.

    Today was meant to be a rest day but I'm going to do an hour of cardio to burn roughly 900 cals. :-) feel the burn!
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    Weighed in this morning at 168lbs so another 2lb loss. Good stuff! More to come!
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    Rest day turned into cardio! Yeah thats how I roll.

    Stair climber was busy agin! (is this real life) srs. Did 41 mins cross trainer and burnt 600cals.

    Nutrition was:

    250g pot of quark
    7 dark rye ryvitas
    2 burger buns
    2 venison burgers and brown sauce
    40g cheddar cheese
    25g oneon vanilla whey protein
    250g pot of quark mixed with 10g oneon vanilla whey protein
    2 mc vities chocolate digestives
    1 crawfords custard cream biscuit

    Nutrition totals were: cals: 1714, protein: 164g, carbs: 178g, fat: 35g



    Another good day everything was spot on. Shoulders traps and tri's tomorrow oh yeah!!!
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  28. #28
    Motivation Machine! superlean89's Avatar
    Join Date: Nov 2010
    Location: Devon, United Kingdom (Great Britain)
    Age: 25
    Stats: 5'9", 198 lbs
    Posts: 257
    Rep Power: 99
    superlean89 has a brilliant future. Third best rank! (+40000) superlean89 has a brilliant future. Third best rank! (+40000) superlean89 has a brilliant future. Third best rank! (+40000) superlean89 has a brilliant future. Third best rank! (+40000) superlean89 has a brilliant future. Third best rank! (+40000) superlean89 has a brilliant future. Third best rank! (+40000) superlean89 has a brilliant future. Third best rank! (+40000) superlean89 has a brilliant future. Third best rank! (+40000) superlean89 has a brilliant future. Third best rank! (+40000) superlean89 has a brilliant future. Third best rank! (+40000) superlean89 has a brilliant future. Third best rank! (+40000)
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    15/3/12- Shoulders, Traps and Tri's Day!

    Workout was:

    1.5mile walk to gym

    Seated dumbell shoulder press
    55lbs dumbells- 4 sets of 8 reps

    Lateral raises
    22lbs dumbells- 4 sets of 10 reps

    Shrugs
    66lbs dumbells- 4 sets of 10 reps slow and hold contraction at top of rep

    Rear delt flyes
    100lbs- 4 sets of 8 reps

    Upright rows
    77lbs- 4 sets of 10 reps

    Cable tricep pushdowns
    141lbs- 5 sets of 8 reps
    99lbs- 3 sets of 10 reps

    Cardio: my (yes my) stair climber was busy srs so did 42 mins cross trainer and burnt 600 cals.

    Nutrition was:

    250g pot of quark
    6 dark rye ryvitas
    triple decker peanut butter and jelly sandwhich (snax made me do it) which included 3 slices of wholemeal bread 50g of strawberry jeam and 50g peanut butter
    2 venison burgers with brown sauce
    250g pot of quark mixed with 20g oneon vanilla whey protein

    Nutrition totals were: cals: 1700, protein: 158g, carbs: 151g, fat: 45g

    Another good day on point. Getting leaner by the day. 160lbs by April will deffo be achieved!

    Back and abs day tomorrow oh yeah!
    "If you have the desire or ability to talk between your sets then you aren't working out"- Mike Mentzer

    Ain't nothing to it but to do it!

    My cut log: http://forum.bodybuilding.com/showthread.php?t=142927391&p=844129561#post844129561
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  29. #29
    Motivation Machine! superlean89's Avatar
    Join Date: Nov 2010
    Location: Devon, United Kingdom (Great Britain)
    Age: 25
    Stats: 5'9", 198 lbs
    Posts: 257
    Rep Power: 99
    superlean89 has a brilliant future. Third best rank! (+40000) superlean89 has a brilliant future. Third best rank! (+40000) superlean89 has a brilliant future. Third best rank! (+40000) superlean89 has a brilliant future. Third best rank! (+40000) superlean89 has a brilliant future. Third best rank! (+40000) superlean89 has a brilliant future. Third best rank! (+40000) superlean89 has a brilliant future. Third best rank! (+40000) superlean89 has a brilliant future. Third best rank! (+40000) superlean89 has a brilliant future. Third best rank! (+40000) superlean89 has a brilliant future. Third best rank! (+40000) superlean89 has a brilliant future. Third best rank! (+40000)
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    Another great day on point. Smashed it. Knackered tohough so ill post a full update tomorrow!
    "If you have the desire or ability to talk between your sets then you aren't working out"- Mike Mentzer

    Ain't nothing to it but to do it!

    My cut log: http://forum.bodybuilding.com/showthread.php?t=142927391&p=844129561#post844129561
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  30. #30
    Cals in vs. cals out Striation's Avatar
    Join Date: Apr 2003
    Location: Illinois, United States
    Age: 33
    Stats: 5'9", 200 lbs
    Posts: 2,081
    BodyPoints: 6769
    Rep Power: 1684
    Striation has reached the pinnacle! Best possible rank! (+1000000) Striation has reached the pinnacle! Best possible rank! (+1000000) Striation has reached the pinnacle! Best possible rank! (+1000000) Striation has reached the pinnacle! Best possible rank! (+1000000) Striation has reached the pinnacle! Best possible rank! (+1000000) Striation has reached the pinnacle! Best possible rank! (+1000000) Striation has reached the pinnacle! Best possible rank! (+1000000) Striation has reached the pinnacle! Best possible rank! (+1000000) Striation has reached the pinnacle! Best possible rank! (+1000000) Striation has reached the pinnacle! Best possible rank! (+1000000) Striation has reached the pinnacle! Best possible rank! (+1000000)
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    Originally Posted by superlean89 View Post
    15/3/12- Shoulders, Traps and Tri's Day!

    Workout was:

    1.5mile walk to gym

    Seated dumbell shoulder press
    55lbs dumbells- 4 sets of 8 reps

    Lateral raises
    22lbs dumbells- 4 sets of 10 reps

    Shrugs
    66lbs dumbells- 4 sets of 10 reps slow and hold contraction at top of rep

    Rear delt flyes
    100lbs- 4 sets of 8 reps

    Upright rows
    77lbs- 4 sets of 10 reps

    Cable tricep pushdowns
    141lbs- 5 sets of 8 reps
    99lbs- 3 sets of 10 reps

    Cardio: my (yes my) stair climber was busy srs so did 42 mins cross trainer and burnt 600 cals.

    Nutrition was:

    250g pot of quark
    6 dark rye ryvitas
    triple decker peanut butter and jelly sandwhich (snax made me do it) which included 3 slices of wholemeal bread 50g of strawberry jeam and 50g peanut butter
    2 venison burgers with brown sauce
    250g pot of quark mixed with 20g oneon vanilla whey protein

    Nutrition totals were: cals: 1700, protein: 158g, carbs: 151g, fat: 45g

    Another good day on point. Getting leaner by the day. 160lbs by April will deffo be achieved!

    Back and abs day tomorrow oh yeah!
    Killing it! Keep it up man!
    http://forum.bodybuilding.com/showthread.php?t=141677741
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