Shredded, Strong, Muscled - A Quest

[AestheticAustin]

Brief background, this is my second log. I decided I owe it to myself to get into the best shape ever. That was always the goal, but I finally have the tools and knowledge to do so.

I care about aesthetics first and foremost, so getting as lean and muscular as possible is my focus. However, I am strong, deadlifting 585 for reps and bench pressing over 400 pounds numerous times as a natural, so I will be lifting heavy.

Current routine is something I designed. First exercise I go heavy and worry about strength progression. Remaining exercises range from 8-20 reps, 30-60 seconds rest, good form, just worrying about the pump and working the muscle being trained.

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I am cutting right now.

Here is me at the start of my diet..I'm looking to drop 30 pounds or so and get down to 190-195. I already lost 8-10 pounds just from adding cardio, cutting out a meal and not drinking a lot of alcohol.



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I also am beginning to blog on youtube hopefully making a fitness series.

Check it out and subscribe at http://www.youtube.com/austinbicep

Here are some recent videos. It's comedic and useful, so the whole douchebaggery is there for entertainment purposes.

This is the latest get fit video.



And some recent/kinda recent training footage.





So I will post last weeks workouts and some diet stuff and let us get to it!

[AestheticAustin]

So I will just begin with yesterdays workout and then divulge into tonight's leg session later.

2.5 miles FMC 35-40 mins

Bench Press

45 x 8
45 x 8
135 x 8
135 x 8
225 x 8
315 x 3
385 x 3..Well 3rd rep just missed lockout it came up 1.5 feet couldnt squeeze out that last inch --- 225 x 20 drop set

Flys

20s x 20
50s x 15
50s x 15
20s x 20

Incline Press to Neck

155 x 10
155 x 8
155 x 8

DB Bench including Partial Reps

20s x 20
85s x 10
85s x 10
20s x20

---

Dips

x50
x20
x20

1 Arm DB Skull

20 x 8
30 x 8
40 x 8

1 Arm OH Ext

20 x 12
20 x 12
20 x 12

Delts

Strict side laterals including partials

10s x 20
20s x 20
30s x 20
40s x 20
40s x 20
30s x 20
20s x 20
10s x 20

Meadows Rear Delt Swing

40s x 40
30s x 40
20s x 40
10s x 40

I like to make sure I feel the muscle working and feel that short rest periods really work well for growth (30-60 seconds). The compound move like the bench I rest anywhere from (1-3 minutes).

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Today, Friday, I began my day with a fast until 2 PM. I usually do FMC, but I had to get a hiarcut and some chores done so I'll do cardio tonight after working out.

Began my day with no carbs and 6 eggs and 6 slices of bacon, yum.

[AestheticAustin]

Quads/Hams



Squats (Beltless, wrapless, ATG)

45 x 5
45 x 5
135 x 5
135 x 5
225 x 5
275 x 5

325 x 5
325 x 5
325 x 5
325 x 5
325 x 5

Split Squat - First time, weight was very easy, but had some trouble with balance. Will keep these in the rotation.

BW x 8
45 x 8
95 x 8
95 x 8

Goblet Squat

20 x 15
40 x 15
60 x 15
85 x 15

GHRs out of the powerrack, kinda of partial rep, but hits the ham and glute well

BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

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Now I only ate twice today, small breakfast, kinda just pigged out on the pre workout meal. Post meal tonight will be very light, tuna with mustard, some carbs, haven't decided yet.

I train legs a little different. I take a lower rep approach. I don't need 30 inch quads. I just want very strong, powerful and lean legs. Better for wearing good pant .

With legs unlike upper bod, I keep reps mostly lower and take longer rest periods.

I rotate squat and front squat each workout and do 5 x 5 for my working sets upping 10 poounds a week. When I can't do 5 x 5, I either switch the rep scheme or drop back down and build back up.

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I do this for barbell row, bench press and incline press. All other exercises I care far less about weight and more about from, low rest and just getting a sick pump.

[AestheticAustin]

No lifting today. I've been doing 3 on, 1 off.

But, 40 minutes FMC. Probably another 30 of cardio tonight.

[AestheticAustin]

So 3 mile walk fasted ~45 minutes

Then 6 eggs, 3 slices bacon and a bowl of shredded wheat. I am only eating 2-3 meals per day which tends to be 2 small-moderate size meals and one big meal. I find that someone like myself with a huge appetite does better with less meals that are bigger. Reason is, when I start eating I just want to devour food, when I am not eating, I am set, not hungry can go a while with no food. So it's easier to diet with less meals because there is less room to overeat.

[AestheticAustin]

Update pic, good to know you can still see your abs even with the flash on.

[AestheticAustin]

I have cut out a lot of alcohol consumption. I was a big drinker for a while, like really big drinker. Anyways once every two weeks I go out and drink. My body just can't handle it. I went out last night, had a blast crazy ****ing night. Well I ate like a dog, drank like a fish, am bloated today and have a hangover, it sucks. Back in my drinking prime hangovers were unheard of.

It was a great time though so I can't complain too much, one night won't kill two weeks of progress. Next ****show will be the 25th, one of my best friends 21st birthdays.

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Will be working back later tonight so I'll post that workout up then.

[AestheticAustin]

Sick workout today. Best part about getting leaner is daily progress. I look a lot different then a month ago.

Back

DB Pullover John Meadows Style

20 x 15
40 x 15
60 x 15
85 x 15
85 x 15

Sternum Chins

x 10
x 6
x 7
x 6

Meadows Row

Bar x 12
25 x 8
50 x 8
60 x 8

Strict Wide Grip Overhand Rows

45 x 12
95 x 12
135 x 12
185 x 12
225 x 12
225 x 12
225 x 12

Behind The Back Shrug

225 x 20
275 x 20
315 x 8
315 x 8
315 x 8
225 x 20
135 x 50

Biceps

Meadows Hammers

20s x 8
40s x 8
60s x 8

EZ Bar Curl

60 x 20
100 x 15
100 x 15

Concentration Curl

30 x 12
30 x 12
30 x 12

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Cardio for 45-60 minutes later tonight.

[AestheticAustin]

Tonights cardio -

1 hour walk ~ 4.5 miles outdoors. Love me a good walk.

Food today has been two large meals..Gunna have a no carb snack later before bed.

[AestheticAustin]

2 cups black coffee and 40 minutes FMC...chest/tris/delts today.

[AestheticAustin]

I might try to get some training footage today. Goal is 3-5 reps of 315 on barbell incline.

I think I might back off in weight coming up though. I'm undecided but I feel like 10-12 reps seems to be the sweet spot for me as far as growing muscle tissue. However, I love lifting heavy.

[AntoineDufour]

haha , I am so subbed...crazy strength. You will look ridiculous when you reach your goal.

[AestheticAustin]

haha , I am so subbed...crazy strength. You will look ridiculous when you reach your goal.

Appreciate it man. I've never been so hungry to accomplish something, it's that point in life where it is time to put in the work. I feel this way with school and career too. If you aren't out there to be the best you that you can be, you're doing something wrong.

[AestheticAustin]

I am easing off on the volume of my chest workouts. My back needs to catch up and I have an overpowering chest. So right now it's refine and stay strong.


Quick rest periods today, a medium amount of volume. Went for the pump on most stuff.


I am doing a double today training shoulders tonight. Reason being I want them to be fresh when I train them and want to add a press in there.


Incline Press

45 x 12
45 x 12
135 x 8
135 x 8
205 x 6
245 x 6
315 x 3 ---> 225 x 12

The 315 was easy, not taken to failure today. I am not sure if I want to shoot for 4 or 5 next time or bump 5-10 pounds and keep at the triples.

Flat Bench To The Nexk, Some Paused Reps

185 x 15
225 x 6
135 x 13

Flat Fly

40s x 20
40s x 20
20s x 20 - Then 10 reps DB Bench

--

Tricep Dips, better form and squeeze then usual

x 25
x 10
x 10

Skulls, same, focus was controlled reps

60 x 12
60 x 12
60 x 12

1 Arm OH Ext

20 x 15
20 x 15
20 x 15

[jingram2b]

Subbed. What are your macros looking like? Best of luck with this.

[godsamurai]

what is ur current bf

[AestheticAustin]

Subbed. What are your macros looking like? Best of luck with this.

I'll post them when I start counting lol. I eat clean and the same stuff daily. I'm home on leave from college for a month so I've had a little less control over my food than I'd like. Come January 23rd I'll be back to my apartment and have full access to whatever I decide to by to eat. I'll definitely keep a detailed journal.

Appreciate the sub.

what is ur current bf

I'd estimate around 12% but I've only measured with calipers and we know how that goes. My legs are vascular and extremely lean. My stomach has the bulk of the fat. I estimate about 18-20 pounds fat loss and I'll be sitting at my goal.

[godsamurai]

nice, I got same bf here.
i did both caliper and electronic meaure, both were accurate.
judging from ur pic, u could be 12% bf, people tend to look at fat spots and think we are not that level when spot reduction is impossible..
I get mad cuz i got fat face (I used to fast food years ago) and some call me fat..

anyway gl and curious how much bf ur trying to lose

[AestheticAustin]

nice, I got same bf here.
i did both caliper and electronic meaure, both were accurate.
judging from ur pic, u could be 12% bf, people tend to look at fat spots and think we are not that level when spot reduction is impossible..
I get mad cuz i got fat face (I used to fast food years ago) and some call me fat..

anyway gl and curious how much bf ur trying to lose

I got some baby fat left that I never got rid of. I used to be a fat 260 3 years ago.

Anyways, I'm still losing some of that fat. I'd say once it's gone it'll be easy to keep it off because my body has just been easily growing in all areas muscularly and strength wise and bodyfat has been slowly peeling off with little effort. So I am excited to actually diet and get the body I want.

I'd say 8% is the goal, but honestly the mirror is what I'll be using as a judge, not chasing numbers.

[AestheticAustin]

I am easing off on the volume of my chest workouts. My back needs to catch up and I have an overpowering chest. So right now it's refine and stay strong.


Quick rest periods today, a medium amount of volume. Went for the pump on most stuff.


I am doing a double today training shoulders tonight. Reason being I want them to be fresh when I train them and want to add a press in there.


Incline Press

45 x 12
45 x 12
135 x 8
135 x 8
205 x 6
245 x 6
315 x 3 ---> 225 x 12

The 315 was easy, not taken to failure today. I am not sure if I want to shoot for 4 or 5 next time or bump 5-10 pounds and keep at the triples.

Flat Bench To The Nexk, Some Paused Reps

185 x 15
225 x 6
135 x 13

Flat Fly

40s x 20
40s x 20
20s x 20 - Then 10 reps DB Bench

--

Tricep Dips, better form and squeeze then usual

x 25
x 10
x 10

Skulls, same, focus was controlled reps

60 x 12
60 x 12
60 x 12

1 Arm OH Ext

20 x 15
20 x 15
20 x 15

A continuation of today's training. May I say one of the best shoulder workouts I have had. Delts have been a legging muscle group.

I did a few things different. I started with a press, and did the reps very strict squeezing hard at the top. Weight was lighter than usual, but muscle was worked more.

I also tried some new exercises including DB upright row and Rear delt row, plus finished with kettlebell swings, another keeper.

I did rotator cuffs and abs as well. I will always double session Chest/Tris, with Delts at night. Just a great workout. I am also seeing results daily on the leanness. I love it. I am not counting macros yet and things are going so well, I can't wait to get even more detailed.

Db Seated (90 degrees) Press

20s x 12
40s x 10
60s x 8
60s x 7

DB Upright Row

20 x 12
30 x 12
40 x 12

Side Lateral very strict, chest puffed, trap relaxed, arms to sides

10s x 20
20s x 15
20s x 15

Rear Delt Row

20 x 12
40 x 12
60 x 12

Kettlebell Swing

20 x 12
40 x 12
60 x 12

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Rotator cuffs and abs.

Might can it on the cardio tonight. I'll do HIIT tomorrow night LISS as usual in the AM

[AestheticAustin]

Making some adjustments. Cutting back on LISS to just one 30 minute session on most days. And will be addding HIIT sprints in beginning tonight. I have legs to train today and will be going hard. I'll sprint after.

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This morning, 2 cups black coffee, 30 minute walk (2 miles)

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Not going to rant too much, but this is the first time in my life I've woken up every morning so motivated to train that it's all I think about.

The reason is, is that I am seeing results, and have realistic goals.

I love it, and I love life!

[AntoineDufour]

good man, keep that mindset always. Nothing will stop you then. I'm curious, were you always naturally strong? Especially Bench.. That is just freaky haha. My deadlift always owned my other lifts...

Also... What are your plans once you reach your goal? Slow reverse diet? Maintain?

[AestheticAustin]

good man, keep that mindset always. Nothing will stop you then. I'm curious, were you always naturally strong? Especially Bench.. That is just freaky haha. My deadlift always owned my other lifts...

Also... What are your plans once you reach your goal? Slow reverse diet? Maintain?

Definitely was not naturally strong when I entered the gym. I think I began doing reps with 65 pounds on bench.

However, I rapidly got a lot stronger than my friends, so I guess I respond well to training.

One thing I notice is that I lift more intensely than a lot of people, I am in "kill mode" when I start lifting heavy. I've been getting stronger on this cut which is refreshing and motivating. I'm excited when I switch back to a gaining mode and go for real strength gains.

I also am a good deadlifter. I'm babying a glute injury and taking several months off deadlift. I'd love to get that up to 700lbs when I am back at it.

As far as when I reach my goal, it'll be time for some new goals. I am going to slowly add mass and refine. Do it the right way this time, bulking just gets you fat, at least the way most people do it.

As a natural 5-10lb muscle increase per year would be phenomenal and those are the gains I'd be looking for. I'd also be working a lot on strength.

I would like to gain without sacrificing much or any leanness. So looking in top form while gaining muscle and strength after the cut is the plan.

[AestheticAustin]

Had some ground beef, 8-10 oz or so to break my fast with some bread. We'll call it hamburgers without the fixings. I notice when I am hungry, drinking water and waiting and hour or so, the hunger subsides. I feel like there are times when you are truly hungry and other times where you mind is just so used to eating at particular times that it makes fake hunger.

Anyways nailing front squats then a ton of unilateral leg work soon. Also excited to sprint tonight.

[eyeguy]

Looking great so far. In for the long haul. I am in the same boat cutting now unsure if I will ever get to 6% probably around 10 or a little less.

[AestheticAustin]

Looking great so far. In for the long haul. I am in the same boat cutting now unsure if I will ever get to 6% probably around 10 or a little less.

Thanks for stopping in man, let's kill this 6-8% bodyfat by summer. Hard, but achievable!!

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Quads, great workout. Going to hit hammies later tonight with sprints.

Front Squat (Lots of warm-up, I like that to open up the hips)

Bw x 5
Bw x 5
45 x 5
45 x 5
135 x 5
135 x 5
205 x 5

260 x 5
260 x 5
260 x 5
260 x 5
260 x 5

Bulgarian Split Squat (Reps per leg)

45 x 8
65 x 8
95 x 8
105 x 8

Step Ups

40 x 12
70 x 12
90 x 12

Goblet Squat

40 x 15
60 x 15
85 x 15



Pic came out a bit blurry, quads looked nice today.

[AestheticAustin]

[AestheticAustin]

Here is how I finished tonight.

Sprints, outdoors- Starting slow...first time sprinting in 6 months. Brutal if you go all out. I'm a good sprinter so I enjoy it, but come a few sprints I'm ready to yack.

4 sets of 10 second all out sprints with 3.5-4 minute walk between. Also I did a 10 minute brisk walk warm-up beforehand.

GHRs full range of motion this time or at least more than usual.
x8
x8
x8

Seated Calve Raises - 2 second pause squeeze at the top, very slow negative, explosive positive. Stretching in between. Burned

135 x 10
225 x 10
225 x 10
225 x 10
135 x 10

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Eating twice more tonight, trying to figure it out.

[AestheticAustin]

Taking today off from weights. Still fasting until 2 PM but no cardio this morning. I'll probably knock out 45 minutes tonight.

[AestheticAustin]

Food today was light with the low amount of work.

Fasted -

11am - 2 cups black coffee

1:30pm - 6 eggs, 4 slices thin sliced deli meat, 1 oz peanuts, roasted, salts

4:30pm - 2 oz peanuts, roasted, salted

5:30pm - 3/4 cup fresh string beans, 10-12oz lean beef, 1.5 medium white potatoes, a few carrots, onions and celery.

6:30 - 2 cups black coffe

Going for an hour of LISS later.

When I am home it's either tuna or 6 eggs, no carbs or very minimal amounts, maybe more peanuts.

Surprisingly, I am stuffed today, absolutely stuffed after dinner, maybe it was the starchy potato. Since I haven't been very active today I kept carbs at bay, just had them with dinner.

I poured a glass of red wine, felt guilty after a sip and dumped it down the drain. Didn't like wasting it, but whatever.

Big workout coming tomorrow, back and biceps.

So far I have only weighed myself 3 days this week.

M - 211.4
T - 211
W - 210.2

So down 1.2 lbs over the past 3 days, I'll take it.