Sparta's quest to finally get his dream Physique!

[Sparta11]

Hi all. My name is Steve. I thought I'd join the party and start a journal. Currently i'm in the middle of a cut. I've been cutting for a few months now. I still have quite a ways to go before I reach my goal.

My goal - What's mattered to me in the past no longer applies. All i used to care about was how much size I could put on and how much weight I could move. This led to me being carless and injuring my elbow. Long story short, I fought this injury for years before I gave and and had surgery. Now I am older wiser and my priorities are different. I now have a 6 month old little girl, so my long term health is definitely more important. I want to keep my joints nice and healthy because I have a lot of year chasing her around in the back yard, and hopefully teaching her how to play basketball and soccer. As of now I am just shy of a year removed from my surgery and the elbow is significantly better, but far from perfect. I have my doubts if it will ever fully heal. As a result, I only go about 60-70% on all pushing lifts. This includes all variations of bench, OHP, and all Tricep lifs. You will notice my tricep routine consist mostly of cables, and light dbs. I'm still putting on size with all the high volume I've been doing. As for legs, Back, Bis, Deads, there is no restriction at all. I'm able to go balls to the walls on those babies and I do.

So my goal isnt about mass and strength, More of a lean bulk. I would like to finally get these abs to show for the first time in 7-8 years ( yea its been that long ) while keeping most my size and so far i'm on par...I've lost a little size but thats inevitable.

Anyways, i'll post some current pics and get to the good stuff. Thanks to all who are following.
http://imagecdn.bodybuilding.com/img...MjqE-610xh.jpg

http://imagecdn.bodybuilding.com/img...ukul-610xh.jpg

[Sparta11]

5-1

Shoulder/trap Day

Shrugs

185 x 15
225 x 12
245 x 10
245 x 8

Barbell Upright Row

65 x 12
75 x 10
85 x 10
85 x 10

Db side raises

25 x 12
30 x 10
30 x 10

Db Front Raises

25 x 8
25 x 8
25 x 8

DB OHP ( Went light on these today )

40 x 12
40 x 10
40 x 10

I didn't get in any cardio today, but it was really nice outside so I took the daughter for a walk in her stroller. She loves going for walks, but about 10 minutes into it today the little stinker fell asleep.

[Sparta11]

5-2

Leg Day

Squats
135 x 10
155 x 10
185 x 8
205 x 6
225 x 5

Leg Press

4 plates per side
X 8
X 8
X 8
3 plates per side
X 10
X 10

Barbell RDL
155 x 10
175 x 8
185 x 6

Db lunges
40 x 12 x 3

Leg Extension

100 x 12
90 x 12
90. X 12

10 minute stretch

Notes

Not a terrible leg day, but could have been better. I didn't feel my strongest and I'm sure a lot of that had to do with me just being tired. One thing I've began noticing is how much discomfort leg extensions are causing my knees. I'm already going fairly light. If this continues I may have to cut them from my routine. We will see.

Anyways gotta head into work for a few hours this morning, then it's time to get ready for the fight of the century. Yes, Manny Pacquio / Floyd Mayweather. Really hoping Mayweather gets his ass wooped. I can't stand Floyd arrogant as$.

[Sparta11]

A little disappointed Pacquiao got worked like he did...I was expecting a better fight, but credit to Mayweather, he looked anything but 38 years old, and Manny looked all of 36. I just can't help but think what would have been if this fight was 5 years ago like it should have been.

[Sparta11]

Back & Biceps

10 minute warm up

Barbell Row
65lb x 12
135 x 12
145 x 8
115 x 10

Seated Row
120 x 10
120 x 8
90 x 8
80 x 8

Wide grip Lat Pulldown.
120 x 8
100 x 8
90 x 10
90 x 10

Biceps

Preacher Curls
75 x 12
75 x 10
65 x 10

Barbell Curls
75 x 8
75 x 8
75 x 8

Reverse grip barbell
65 x 6
65 x 6
55 x 8

Concentration Curls

30 x 12
30 x 12
30 x 12

I love ending on concentration curls. I usually have a pretty killer pump at this point and these literally make my arms feel like there gonna explode. Surprisingly this was a solid workout considering I had 6 drinks last night. I very seldom drink anymore, maybe once every 3-4 months and its usually not 6 drinks more like 3 or 4, But I got together with some buddies for the Mayweather fight.

I didn't get any cardio in at the gym, but I do have an older treadmill in the basement that I jump on from time to time. I should probably get in a 20 minute session.

[Dahmkooler]

In!
You're looking pretty big, excited to see where your bulk takes you. Pretty impressive yoke!

[Sparta11]

In!
You're looking pretty big, excited to see where your bulk takes you. Pretty impressive yoke!

Thanks man, I don't feel big, this cutting regimen is taking a lot out of me....Thanks for following.

[Sparta11]

@ Dahmkooler - Not bulking, I'm cutting lol.

This picture is from last week. Unfortunately, no abs yet, but i'm definitely getting closer....Just gotta keep the foot on the pedal.

[Sparta11]

5-4

Chest & tri

Barbell Bench
135 x 10
155 x 10
175 x 8
205 x 7
225 x 5 ( barely got the 5th ) I used to be able to rep 225 10 times....This cut is really taking a toll on the strength department.

DB press
50 x 10
55 x 8
55 x 8

Cable Flys
40 x 12
40 x 12
35 x 18

Changed Angle
40 x 10
40 x 10

Incline db burnouts
45 x 18
45 x 15

Triceps

Rope Pushdowns
70 x 12
80 x 12
80 x 10

V bar Pushdowns
70 x 12
70 x 10
70 x 8

Db kickbacks
25 x 8
25 x 8
25 x 8

Overall it was an okay session. Really disapointed in how much strength i've lost in the last few months. I knew I was going to lose a good deal during this cut, but I never thought I would lose this much. Oh well, Gotta stick to the plan. Other than that, it was a great day at the gym.

I didn't do cardio this morning, but I am planning on doing some form of cardio later today. Well thats it for now.

[Swuuu]

Congrats on the baby! Children are a great motivator.

Not far away from having your abs showing so keep it up. Its plenty understandable how you got caught up in the weight. Seems to happen to a lot of us guys for whatever reason. Hope your elbow will get back to 100% soon!

[fittofattofit]

You've got a really good base for your cut and you're carrying some quality mass through your traps, delts and arms. What was your weight when you started this cut and what was your peak weight before you had the elbow operation?
We all pick up injuries along the way and learning to train smart is part of the fun ... you've done very well to hang on to your size since the op and benching 225 x 5 is still something I dream of getting back to

[Sparta11]

Congrats on the baby! Children are a great motivator.

Not far away from having your abs showing so keep it up. Its plenty understandable how you got caught up in the weight. Seems to happen to a lot of us guys for whatever reason. Hope your elbow will get back to 100% soon!

Hey thanks Swuuu, it's good to have ya aboard.

Yea, hopefully they start showing soon, i've already lost 15-18 pounds, Hopefully within this next month they start to show. I'm already down to 175, I went into this not wanting to get below 170, but it looking like I'm gonna have to. The elbows getting better, patience is key for me. Anyways thanks for following!

[Sparta11]

You've got a really good base for your cut and you're carrying some quality mass through your traps, delts and arms. What was your weight when you started this cut and what was your peak weight before you had the elbow operation?
We all pick up injuries along the way and learning to train smart is part of the fun ... you've done very well to hang on to your size since the op and benching 225 x 5 is still something I dream of getting back to

Thanks man, thats good to hear, I feel like i've lost a ton already. I started this cut at 189, right now im down to 175ish. The most i've ever weighed was 192. But yea, i've surprisingly kept a good amount of mass around my shoulders/traps for whatever reason.

Yea i'll take 225 x 5. Before I injured my elbow I was hitting it for 10, but it is what it is...I'm recovering from an injury and im cutting so I shouldn't be surprised by this. Anyways i'm sure you'll be able to hit 225 for 5 in no time. You look like you can right now if that means anything!

Thanks again for following!

[Sparta11]

5-5

I was short on time today, but I had just enough to get in a quick but intense deadlift day. Deads felt great today. I did notice when I increased the weight to 255 I started rounding out my back a bit. I need to keep an eye on that, or maybe just drop the weight a bit. I felt I could have went a little heavier than 255 or maybe got a good 4 reps out of it, but I decided to stop when I noticed my form was off.

135 x 12
155 x 12
185 x 10
225 x 6
235 x 4
255 x 2
185 x 8

10 minutes of stretching.

All felt good, but the 2 reps at 255. Form wasn't terrible, but there's deffinitely room for improvement.

[fittofattofit]

Good news that the deads felt so good ... do they stir up the elbow at all? If your form is feeling good then you should be able to add reps and weight pretty quickly

[Sparta11]

Good news that the deads felt so good ... do they stir up the elbow at all? If your form is feeling good then you should be able to add reps and weight pretty quickly

Nope, deads have no effect on my elbow, not even the slightest bit....Only pushing movments do, but even those have been improving significantly over time. I think I can definitely add some reps or weight to my deads if I can get my form in check.

[Sparta11]

5-6

Shoulder/trap day

Morning weight 176.4

Pretty Killer workout today! Added 10 more pounds to shrugs and hit all my reps. Upright rows felt awesome too. I think i'm ready to add some weight to those as well!

-Shrugs-

185 x 15
225 x 12
245 x 10
255 x 8
255 x 8

-Upright Rows-

65 x 12
75 x 12
85 x 10
85 x 10

-Front plate raises-

45 x 15
45 x 15
45 x 15

-Db Side Raises-

25 x 12
30 x 12
30 x 12
35 x 10

-All shoulder lifts have really taken off lately. They seem to either be getting stronger by the week, or i'm able to add more reps.

-Rest of my body's pretty sore from dead's yesterday. Pretty tired now, might try to hit the hay early tonight.

Diet is still on track. I havent had a cheat day in awhile now. I planning on taking my mom out for a mothers day dinner this weekend, so a cheat meal is on the horizon!

[fittofattofit]

Using a big plate for 15 rep front raises and doing side raises with 35lbs is great going. The strong shoulder work shows up in your Avi ... Good looking delts

[Sparta11]

Using a big plate for 15 rep front raises and doing side raises with 35lbs is great going. The strong shoulder work shows up in your Avi ... Good looking delts

Thanks fit, I've been putting a lot of work into my shoulders lately so thats awesome that is shows.

[Swuuu]

Hey thanks Swuuu, it's good to have ya aboard.

Yea, hopefully they start showing soon, i've already lost 15-18 pounds, Hopefully within this next month they start to show. I'm already down to 175, I went into this not wanting to get below 170, but it looking like I'm gonna have to. The elbows getting better, patience is key for me. Anyways thanks for following!

Likewise in m journal man . I say go by the mirror. Numbers really dont mean anything! Though I know its natural for folks to get caught up in numbers.

You doing any rehab for your elbow?

What I would suggest for your back is to shorten the ROM a bit. Yes I know people might chit on that but it will save your back. So on deads dont go to the floor. Lower it to mid shins like Dorian did. For squats I notice once I go below parallel my back rounds and it also stresses it out so I have to stop at parallel or just above. Give that a try for your deads and squats. This way you can also still lift heavy .

[Jasonk282]

Good chit homie.

Gratz on the little girl. I got a 6 yo boy and 2yo girl...changes your outlook on life for sure

[Sparta11]

Likewise in m journal man . I say go by the mirror. Numbers really dont mean anything! Though I know its natural for folks to get caught up in numbers.

You doing any rehab for your elbow?

What I would suggest for your back is to shorten the ROM a bit. Yes I know people might chit on that but it will save your back. So on deads dont go to the floor. Lower it to mid shins like Dorian did. For squats I notice once I go below parallel my back rounds and it also stresses it out so I have to stop at parallel or just above. Give that a try for your deads and squats. This way you can also still lift heavy .

Yea agreed, I don't know why I worry about numbers so much. I really shouldn't.

As far as rehab, I went for about 2 months after my surgery. It did help some.

Also, your deadlift advice is brilliant. I don't dead near as much as I'd like simply because it does hurt my lower back. I don't know why i've never thought of this. But yea its not until I get below my chins where my back starts to arch...Good stuff Swuuu, would rep, but I gotta spread that shiit around first lol.

[Sparta11]

Good chit homie.

Gratz on the little girl. I got a 6 yo boy and 2yo girl...changes your outlook on life for sure

Yea definitely, I never thought a little girl could make me so happy! Thanks dude.

[Sparta11]

Today's a much needed off day...I feel pretty beat up, so i'm just gonna rest and watch my beloved Minnesota Wild get eliminated from the playoffs.

[Jasonk282]

Today's a much needed off day...I feel pretty beat up, so i'm just gonna rest and watch my beloved Minnesota Wild get eliminated from the playoffs.

Hell Yeah!

Hawks are my 2nd team

[Sparta11]

Hell Yeah!

Hawks are my 2nd team

I hate the hawks...They've knocked my wild out of the playoffs 2 straight years, about to make it 3. Patrick Kane is too fricken good, so is Toews.

[lschepis]

I hate the hawks...They've knocked my wild out of the playoffs 2 straight years, about to make it 3. Patrick Kane is too fricken good, so is Toews.

Kane and Toews...yes the chicks go by who's hot.

Sorry to read about ur elbow surgery. Can you remember what movement did it or was it just overall wear and tear?

So u have a little girl huh? Ur in big trouble!

Keep working on the abs...they will come. It's mostly diet as they say but ab muscles like weights too.

[Sparta11]

Kane and Toews...yes the chicks go by who's hot.

Sorry to read about ur elbow surgery. Can you remember what movement did it or was it just overall wear and tear?

So u have a little girl huh? Ur in big trouble!

Keep working on the abs...they will come. It's mostly diet as they say but ab muscles like weights too.

Just wear and tear over the years. Heavy lifting, years of baseball, landing on it. stuff like that.

Yep, she's 6 months, so I got some time before I have to start worrying. But I know what i'm in for. Them boys better stay far far away.

And i will definitely stay on top of the abs...Thanks Lschepis

[Anthony21]

What's up Sparta.

[Jasonk282]

Just wear and tear over the years. Heavy lifting, years of baseball, landing on it. stuff like that.

Yep, she's 6 months, so I got some time before I have to start worrying. But I know what i'm in for. Them boys better stay far far away.

And i will definitely stay on top of the abs...Thanks Lschepis

baseball, what position did ya play?