I've been running a journal in the O35 section for over two years now, but I wanted to start a new one as I am about to embark on the dreaded cut that I probably should have started 6 months ago...
This shot was taken last Friday night:
The mass is there, but at almost 250lbs I am carrying too much fat.
Time to lean out.
Here's my basic routine:
Day 1 - Chest & Biceps
Bench or DB Press - 6 x 5-6
Incline Bench or Incline DB Press - 5 x 8-10
Pec deck or cable flyes - 5 x 10-12
Barbell or EZ-Bar curls - 6 x 6-8
Dumbbell or cable curls - 5 x 8-10
Day 2 - Legs
Squats - Hour of Power
Prone Leg Curls - 6 x 6-8
Standing Calf Raises - 6 x 10-12
Day 3 - Back & Traps
Narrow Grip Pulldowns - 6 x 6-8
Narrow Rows - 6 x 6-8
Wide Rows - 6 x 6-8
Wide Pulldowns - 5 x 10
Shrugs - 6 x 10-12
Day 4 - Delts and Triceps
Seated Dumbbell Presses - 6 x 5-6
Seated Barbell Presses - 6 x 6-8
Reverse Flyes or Reverse Pec Deck - 5 x 10-12
Two-Handed Pressdowns - 6 x 6-8
Single Arm Extensions - 5 x 8
Day 5 - Deadlifts & Legs
Deadlifts - Hour of Power
Leg Press - 6 x 6-8
Seated Calf Raises or Presses - 6 x 10-12
I don't count calories or macros and I love beer.
This could be interesting. I've lost 5 lbs already with no noticeable strength loss.
I'm currently 249 (for the last 2 days) and my goal is to hit 225, with a goal of 1 to 1.5 lbs per week loss in order to preserve my muscle mass.
All and all comments and/or constructive criticism is appreicated.