nlucen1's acquiring aesthetics log

[nlucen1]

Saturday, 5/11/13

Shortcut to Shred
Day 1- Chest, Triceps, Abs
9-11 reps
BB Bench Press
1-205x10
2-205x9
3-205x9
4-195x8
*Bench Step Ups*
Incline DB Press
1-65x10
2-65x9
3-65x9
*DB Cleans*DB Swing*
Decline BB Bench Press
1-135x11
2-155x11
3-155x10
*Jumping Jacks*
Dips (Triceps Version)
1-15x10
2-15x10
3-15x10
4-15x10
*DB Swings*
Close Grip Bench Press
1-135x10
2-135x10
3-135x10
*Bench Step Ups*
Cable Crunch
1-150x11
2-150x11
3-150x11
*Running In Place*
Hanging Leg Raises
1-x11
2-x11
3-x11
*Speed Step Ups*

[B]Notes on today's workout[B]
Brutal. Cardio in between every set is tough. I managed out the full 60 seconds on most cardio sets. Hard but satisfying workout.

Todays Macros
Calories-2,658
Fat-78 g
Carbs-283 g (40 g of fiber)
Protein-246 g

[nlucen1]

Sunday, 5/12/13

Today's Workout
Shortcut to Shred Day 2
Shoulders, Legs, Calves
9-11 Reps
BB OH Press
1-95x10
2-95x10
3-95x10
4-95x10
*Bench Step Ups*
Standing Alternating DB Press
1-35x11
2-35x10
3-35x10
*DB Swings*
Smith One Arm Upright Row
1-35x10
2-35x10
3-35x10
*DB Swings*
Squat
1-255x10
2-255x10
3-255x9
*Jumping Jacks*
Dead Lift
1-315x9
2-315x9
3-315x9
*Bench Step Ups*
Lunges
*Did not do*
Standing Calf Press
1-195x11
2-195x10
3-195x10
*Jumping Jacks*
Seated Calf Press
1-140x11
2-140x11
3-140x11
*High Knees*

Notes on today's workout
Cardio in between sets of leg exercises is painful. After dead lifts and the cardio between dead lifts I felt the strong urge to throw up that did not go away until about 20 minutes later. I managed to find a second wind for the last 15 minutes of my workout. I did the full 60 seconds of in between cardio for the first half and 45 seconds for the second half.

Today's Macros
Calories-2,686
Fat-94 g
Carbs-251 g (32 g of fiber)
Protein-241 g

[nlucen1]

Monday, 5/14/13

Shortcut to Shred Day 3
Back, Biceps, Traps
9-11 Reps
BB Rows
1-155x10
2-155x10
3-155x10
4-155x10
*Speed Step Ups*
DB Rows
1-80x10
2-80x10
3-80x10
*Jumping Jacks*High Knees*
Seated Rows
1-170x11
2-170x10
3-170x9
*Step Ups*
BB Shrugs
1-225x11
2-225x11
3-225x10
4-225x10
*Frankensteins*High knees*Running in Place*
BB Curls
1-85x10
2-85x9
3-85x9
*DB Swings*Bench Step Ups*
BB Preacher Curls
1-65x10
2-65x9
3-65x7
*Jumping Jacks*
Reverse BB Curls
1-45x11
2-55x10
3-55x10
*High Knees*
Palm Up Wrist Curls
1-65x10
2-65x10
3-65x10
*High Knees*

Notes on today's workout
The cardio in between sets today wasn't as painful as the previous 2 days. Maybe because the back, biceps and traps muscles don't have to work very hard during the cardio. Still a brutal and sweat inducing workout

Today's Macros
Calories-2,617
Fat-93 g
Carbs-239 g (33 g of fiber)
Protein-239 g

[m4a1steaksauce]

Strong bench!! Looks good so far brah.

[nlucen1]

Strong bench!! Looks good so far brah.

Look who finally decided to show his face again ;p. But thanks man. I've been seeing some nice strength gains in the last couple of months

[nlucen1]

Tuesday, 5/14/13
Shortcut to Shred Day 4
Chest, Triceps, Abs
12-15 reps
Incline DB Flies
1-35x15
2-35x15
3-35x12
*Jumping Jacks* High Knees*
Flat DB Flies
1-40x14
2-40x14
3-40x12
*Bench Step Ups*
Cable Crossover
1-60x15
2-60x12
3-60x12
*Jump Squats*
Bar Pushdowns
1-140x14
2-140x14
3-140x12
*Speed Bench Step Ups*
DB Overhead Extensions
1-50x14
2-50x12
3-50x12
*Running in Place*
Skull Crushers
1-55x15
2-65x13
3-75x12
*Bench Step Ups*
Crunches
1-30x
2-25x
3-20x
*Running in Place*
Leg Lifts
1-15x
2-15x
3-15x
*Jump Squats*

Nites on today's workout
Challenging but good workout today. The cardio in between sets is definitely something new to get used to. I was sweating my ass off after the first 10 minutes today.

Todays Macros
Calories-2,659
Fat-99 g
Carbs-250 g (44 g of fiber)
Protein-236 g

[nlucen1]

Wednesday, 5/16/13

Shortcut to Shred
Day 5-Shoulders, Calves, Legs
12-15 reps
DB Side Raises
1-25x15
2-35x14
3-25x12
*Bench Step Ups*High knees*
BB Front Raises
1-45x15
2-45x12
3-45x12
*BB Cleans*Running in place*
DB Rear Delt Raises
1-20x12
2-20x12
3-20x13
*Step Ups with Leg Kick*
Leg Extensions
1-210x15
2-210x13
3-210x12
*Running in Place*
Laying Leg Curls
1-108x12
2-108x12
3-108x12
4-108x12
*Speed Step Ups*
Standing Calf Press
1-180x15
2-180x13
3-180x12
*Step Ups*
Seated Calf Press
1-140x15
2-140x15
3-140x15
*DB Swings*

Notes on today's workout
I feel like I'm getting better at pushing through the cardio in between sets. I was still dripping in sweat by the end of the workout.

Today's Macros
Calories-2,663
Fat-92 g
Carbs-238 g (30 g of fiber)
Protein-250 g

[nlucen1]

Thursday, 5/16/13

Shortcut to Shred
Day 6-Back, Trap, Biceps
12-15 Reps
Wide Grip Lat Pulldowns
1-150x15
2-150x12
3-150x12
*Running in Place*
Reverse Grip Pulldowns
1-130x13
2-130x12
3-130x12
*Step Ups*
Straight Arm Pulldowns
1-110x15
2-110x12
3-110x12
*Jumping Jacks*
Behind the Back Shrug
1-185x15
2-185x14
3-185x12
*Speed Lunges*
Incline DB Curl
1-25x12
2-25x12
3-25x12
*Jumping Jacks*Leg Kicks*
Cable Curls
1-95x12
2-95x12
3-95x12
*Running in Place*
Rope Cable Curls
1-110x12
2-110x12
3-110x12
*Skipping in Place*
Seated DB Palm Down Wrist Curl
1-5x15
2-10x15
3-10x12
*DB Swings*

Notes on today's workout
I'm really enjoying these workouts. Sweat inducing, painful and fun. I'm getting closer to completing 60 seconds on every cardio break.

Today's Macros
Calories-2,634
Fat-90 g
Carbs-238 g (34 g of fiber)
Protein-252 g

[nlucen1]

Friday, 5/17/13

Shortcut to Shred Day 7
Active Rest
I swam laps for about 20 minutes today and then was lazy for most of the rest of the day. Swimming is hard.

Today's Macros
Calories-2,650
Fat-94 g
Carbs-247 g (34 g of fiber)
Protein-238 g

[nlucen1]

Saturday, 5/18/13

Shortcut to Shred
Day 8-Chest, Triceps, Abs
6-8 Reps
BB Bench Press
1-225x7
2-225x6
3-225x6
4-215x6
*Bench Step Ups*
Incline DB Press
1-65x8
2-65x8
3-70x6
*Running in Place*
Decline BB Press
1-205x8
2-205x7
3-205x6
*High Knees*
Dips (Triceps Version)
1-25x8
2-25x8
3-25x8
4-25x8
*DB Swings*
Close Grip Bench Press
1-185x8
2-185x6
3-135x7
4-135x6
*Bench Step Ups*
Weighted Sit Ups
1-25x8
2-45x8
3-45x8
*Jumping Jacks*
Leg Lifts
1-15x
2-15x
3-15x
*Jump Squats*

Notes on Today's Workout
Great workout again. My triceps wore out quickly though. I'm never swimming before chest and triceps ever again.

Today's Macros
Calories get reduced to 2,400 for the next 2 weeks
Calories-2,481
Fat-97 g
Carbs-207 g (28 g of fiber)
Protein-223

[nlucen1]

Sunday, 5/19/13

Shortcut to Shred
Day 9-Shoulders, Legs, Calves
6-8 reps
BB OH Press
1-105x8
2-105x8
3-105x8
4-105x6
*Bench Step Ups*
Alternating DB OH Press
1-45x8
2-45x8
3-45x8
*Running in Place*
Squats
1-265x7
2-265x6
3-265x6
*High Knees*
Dead Lifts
1-335x8
2-335x6
3-335x6
*Bench Step Ups*
Lunges
1-45x8
2-45x8
Standing Calf Presses
1-215x8
2-215x8
3-215x8
*Running in Place*
Seated Calf Press
1-160x8
2-160x8
3-160x8
*Speed Step Ups*

Notes on today's workout
Kind of forgot to do upright rows. Oops. Still a good workout overall. Left the gym dripping in sweat. I'm seeing nice results off of this program so far. I will post a progress pic at the end of the second week of this program which will be Friday.

Today's Macros
Calories-2,485
Fat-117 g
Carbs-176 g (26 g of fiber)
Protein-208 g

[nlucen1]

Monday, 5/20/13

Shortcut to Shred
Day 10-Back, Biceps, Traps
6-8 reps
BB Row
1-185x8
2-185x8
3-185x8
4-185x7
*High Knees*
Bent Arm DB Pull Overs
1-80x8
2-80x8
3-80x6
*Bench Step Ups*
Seated Cable Rows
1-180x8
2-180x8
3-180x7
*Step Ups*
BB Shrugs
1-245x8
2-245x8
3-245x7
4-245x7
*Running in Place*
BB Curl
1-95x8
2-95x8
3-95x7
*Jumping Jacks*
BB Preacher Curls
1-75x8
2-75x8
3-75x8
*High Knees*
Reverse BB Curls
1-65x8
2-65x8
3-65x8
*Running in Place*
Palm Up BB Wrist Curls
1-95x8
2-95x8
3-95x8
*Speed Step Ups*

Notes on today's workout
Great workout overall. I was dripping with sweat. Love these workouts. Seeing good results I. The mirror too.

Todays Macros
Calories-2,316
Fat-94 g
Carbs-175 g (26 g of fiber)
Protein-214 g

[nlucen1]

Tuesday, 5/21/13

Shortcut to Shred
Day 11-Chest, Triceps, Abs
16-20 reps
Incline DB Flies
1-30x20
2-30x18
3-30x16
*Running in Place*
DB Flies
1-35x20
2-35x20
3-35x16
*Bench Step Ups*
Cable Crossover
1-50x20
2-60x18
3-60x16
*High Knees*
Bar Pushdowns
1-130x20
2-130x18
3-130x16
*Speed Step Ups*
DB Overhead Ext
1-45x20
2-45x16
3-45x16
*Running in Place*
Skull crushers
1-75x16
2-75x16
3-75x16
*Bench Step Ups*
Crunches
1-30x
2-30x
3-30x
*High Knees*
Rotator Cuff Work
*Jumping Jacks*

Notes on Todays Workout
Another great workout. Everything felt pretty good today

Todays Macros
Calories-2,545
Fat-101 g
Carbs-207 g (36 g of fiber)
Protein-238 g

[nlucen1]

Unintended rest day

I got ****ed over by my ***got brother today. The car that we share has been in need of an oil change and needed to get the breaks looked at for the last 4 weeks but the douchebag didn't say anything about it. Now, on my first dy of summer and first day back from college, I'm the one who had to take it to get serviced and now there are more problems in the car because the idiot drove on bad brakes for 4 weeks. I'm currently posting from the service center, waiting 2 hours to be picked up by my dad when he gets out of a work meeting. I can't get to the gym later because I have work from 4-11 and my gym closes at 11.

[nlucen1]

Wednesday, 5/22/13

Shortcut to Shred
Day 12-Shoulders, Legs, Calves
16-20 reps
DB Side Raises
1-20x19
2-20x18
3-20x16
*Running in Place*
BB Front Raise
1-35x16
2-35x16
3-35x16
*High Knees*
DB Rear Delt Raises
1-15x16
2-15x16
3-15x16
*Speed Step Ups*
Leg Extensions
1-190x16
2-160x16
3-120x16
4-120x16
*Running in Place*
Laying Leg Curls
1-90x16
2-90x16
3-90x16
*High Knees*
Seated Calf Raises
1-120x20
2-120x20
3-120x16
*Step Ups*
Standing Calf Raises
1-175x20
2-175x16
3-175x16
*Step Ups*
Rotator cuff work

Notes on Today's Workout
My legs have never felt so weak and pathetic since the first time I squatted

Today's Macros
Calories-2,471
Fat-99 g
Carbs-196 g (27 g of fiber)
Protein-226 g

[nlucen1]

Friday, 5/34/13

Shortcut to Shred
Back, Biceps, Traps
16-20 reps
Lat Pull Downs
1-130x16
2-130x16
3-130x16
*Running in Place*
Reverse Grip Lat Pull Downs
1-110x20
2-110x16
3-110x16
*High Knees*
Straight Arm Pull Downs
1-90x16
2-90x16
3-90x16
*Step Ups*
Behind Back Shrugs
1-165x20
2-165x16
3-165x16
4-165x16
*Jumping Jacks*
Incline DB Curl
1-20x16
2-20x16
3-20x16
*Running in Place*
Cable Curls
1-80x20
2-80x16
3-80x16
*Speed Step Ups*
Rope Cable Curls
1-100x18
2-100x16
3-100x16
*Running in Place*
DB Palm Down Wrist Curls
1-10x16
2-10x16
3-10x16
*Bench Step Ups*

[nlucen1]

Rest day

[nlucen1]

Sunday, 5/26/13

Shortcut to Shred Day 15
Chest, Triceps, Abs
2-5 reps
BB Bench Press
1-245x5
2-245x3
3-245x3
*Bench Step Ups*
Incline DB Press *BB next time*
1-70x5
2-80x5
3-80x4
*Running in Place*
BB Decline Press
1-205x5
2-215x5
3-225x4
*High Knees*
Dips (Triceps Version)
1-40x5
2-55x5
3-55x5
4-55x5
*Running in Place*
Close Grip Bench Press
1-185x5
2-185x5
3-185x4
4-185x4
*Bench Step Ups*
Weighted Sit Ups
1-80x5
2-80x5
3-80x5
*Speed Step Ups*
Hanging Leg Raises
1-20x
2-20x
3-15x
*High Knees*

Today wasn't much of a workout. 60 seconds of cardio in between sets is too easy now. I will up it to 75 seconds for the rest of this week and then go from there.

[nlucen1]

Monday, 5/27/13

Shortcut to Shred
Day 17-Shoulders, Legs, Calves
2-5 reps
BB OH Press
1-135x5
2-135x5
3-145x3
4-145x3
*Bench Step Ups*
Alternating DB OH Press
1-65x5
2-65x5
3-65x4
*Running in Place*
One Arm DB Upright Rows
1-35x5
2-45x5
3-55x5
*High knees*
Squats
1-285x3
2-285x3
3-285x3
*Step Ups*
Dead Lifts
1-365x5
2-385x3
3-385x2
*Bench Step Ups*
Lunges
1-55x5 ea.
2-55x5 ea.
Standing Calf Presses
1-235x5
2-235x5
3-255x5
*Running in Place*
Seated Calf Press
1-180x5
2-180x5
3-180x5
*Speed Step Ups*

[nlucen1]

Tuesday, 5/29/13

Shortcut to Shred
Day 17-Back, Biceps, Traps
2-5 reps
BB Row
1-205x5
2-205x5
3-205x5
4-205x4
*High Knees*
Bent Arm DB Pull Overs
1-80x5
2-80x5
3-80x5
*Bench Step Ups*
Seated Cable Rows
1-200x5
2-220x5
3-220x5
*Step Ups*
BB Shrugs
1-275x5
2-275x5
3-275x5
4-275x4
*Running in Place*
BB Curl
1-105x5
2-115x5
3-125x3
*Jumping Jacks*
BB Preacher Curls
1-85x5
2-85x5
3-95x3
*High Knees*
Reverse BB Curls
1-75x5
2-85x5
3-85x5
*Running in Place*
Palm Up BB Wrist Curls
1-105x10
2-105x10
3-105x10
*Speed Step Ups*

[nlucen1]

Wednesday, 5/29/13

Shortcut to Shred
Day 18-Chest, Triceps, Abs
21-30 reps
Incline DB Flies
1-25x25
2-25x24
3-25x21
*Running in Place*
DB Flies
1-30x28
2-30x25
3-30x21
*Bench Step Ups*
Cable Crossover
1-50x21
2-50x21
3-50x21
*High Knees*
Bar Pushdowns
1-120x21
2-120x21
3-120x17
*Speed Step Ups*
DB Overhead Ext
1-40x25
2-40x24
3-40x21
*Running in Place*
Skull crushers
1-65x21
2-65x21
*Bench Step Ups*
Crunches w/ Stomach Vacuums
1-40x/30 seconds
2-40x/30 seconds
3-40x/30 seconds

[nlucen1]

Thursday, 5/30/13

Shortcut to Shred
Day 19-Shoulders, Legs, Calves
21-30 reps
DB Side Raises
1-15x25
2-15x25
3-15x21
*Running in Place*
BB Front Raise
1-25x21
2-25x21
3-25x21
*High Knees*
DB Rear Delt Raises
1-10x21
2-10x21
3-10x21
*Speed Step Ups*
Leg Extensions
1-120x21
2-120x21
3-120x21
4-120x21
*Running in Place*
Laying Leg Curls
1-70x25
2-70x21
3-70x21
*High Knees*
Seated Calf Raises
1-100x25
2-100x21
3-100x21
*Step Ups*
Standing Calf Raises
1-155x25
2-155x21
3-155x21
*Step Ups*
Rotator cuff work

[nlucen1]

Friday, 5/31/13

Shortcut to Shred Day 20
Back, Biceps, Traps
21-30 reps
Lat Pull Downs
1-110x25
2-110x21
3-110x21
*Running in Place*
Reverse Grip Lat Pull Downs
1-90x22
2-90x21
3-90x21
*High Knees*
Straight Arm Pull Downs
1-70x25
2-70x22
3-70x21
*Step Ups*
Behind Back Shrugs
1-145x25
2-145x21
3-145x21
4-145x21
*Bench Step Ups*
Incline DB Curl
1-15x25
2-15x24
3-15x22
*Running in Place*
Cable Curls
1-70x25
2-70x22
3-70x21
*Speed Step Ups*
Rope Cable Curls
1-90x21
2-90x21
*Running in Place*
DB Palm Down Wrist Curls
1-10x25
2-10x25
3-10x21
*Bench Step Ups*

[nlucen1]

Saturday, 6/1/13

Shortcut to Shred
Day 21- Chest, Triceps, Abs
9-11 reps
BB Bench Press
1-215x10
2-215x9
3-205x8
*Bench Step Ups*
Incline DB Press
1-70x10
2-70x5, 65x3.5
3-65x7
*Running in Place*
Decline BB Bench Press
1-165x11
2-175x10
3-175x9
*High Knees*
Dips (Triceps Version)-Unweighted to Failure
1-15x
2-10x
*Running in Place*
Close Grip Bench Press
1-145x10
2-145x9
3-145x9
*Bench Step Ups*
Weighted Sit Ups
1-80x10
2-80x9
*Running In Place*
Hanging Leg Raises
1-x20
2-x20
*Speed Step Ups*