Shal's Growth Journal - Stage 1 Cut

[Shal]

Intro:

Hi, It's about time I started one of these. Well in this bit I am just going to say a little bit about myself and try and not bore you too much! I am 20 years old and I started training last January, I haven't really taken it seriously until 2-3 months ago. I used to just go to the gym pickup any crap and do it with no routine no diet. Now iv got my diet in check and wow! I can see the improvements already, its amazing what some little things can cause such major changes.

Stats:

Height: 5'8
Weight: 220lb
Age: 20


Goals:

My main goal is to cut down to 15 stones, my ideal weight would be 14.5 stones, I am currently 16 stones. At the same time I would like to increase my strength and maintain muscle mass and if I am lucky gain a bit extra :P hehehhe I know its going to be hard but I am willing to make sacrifices!


Program:

Day 1 - Back + Tricep + Cardio (30 Min)
Day 2 - Chest + Bicep + Traps + Cardio (30 Min)
Day 3 - Abs + Cardio
Day 4 - Shoulders + Legs + Cardio (30 Min)
Day 5 - Back + Tricep + Cardio (30 Min)
Day 6 - Chest + Bicep + Traps + Cardio (30 Min)
Day 7 - OFF

Day 1 - Back + Tricep + Cardio (30 Min)
------
One-Arm Dumbbell Row
Seated Cable Row
Wide Grip Lat Pulldown

Cable One Arm Tricep Extension
Triceps Pushdown

Day 2 - Chest + Bicep + Traps + Cardio (30 Min)
------
Barbell Bench Press
Cable Lying Fly
Dumbbell Bench Press

Concentration Curl
Seated Incline Dumbbell Curl

Smith Machine Shrugs

Day 3 - Abs + Cardio
------

Day 4 - Shoulders + Legs + Cardio (30 Min)
------
Seated Dumbbell Press
Smith Machine Overhead Shoulder Press
Side Lateral Raise
Front Cable Raise

Leg Extension
Leg Curl
Leg Press
Seated Calf Raise

Day 5 - Back + Tricep + Cardio (30 Min)
------
Pulldown
Upperback
V-Bar Pulldown

Lying Triceps Press
Triceps Pushdown With Rope Extension

Day 6 - Chest + Bicep + Traps + Cardio (30 Min)
------
Incline Barbell Bench Press
Incline Dumbbell Bench Press
Incline Cable Fly

Barbell Curls
Concentration Curl

Smith Machine Shrugs

Day 7 - REST
------

Pictures:
Coming some time this week :P


Supplements:
ON Whey 100% Protein
AST Micronized Creatine
Multivitamin
ALRI Tri-Lean System



ALRI - TRI - LEAN SYSTEM

0800: (2) Special Tactics caps
Noon: (1) HD
1500: (2) Special Tactics
1 hour prior to Bed: (1) or (2) Lean Dreams.

----
Back, Shoulders and Chest will all be done at 3 sets each set between 8-12 reps. Bicep, Tricep, Traps, Legs will be done all at 4 sets each set between 8-12. People may think why has he done this bigger muscles get worked less then the smaller muscles? No this is right as for the bigger muscles i have 6 excercises per weak each muscle group and for the smaller ones i only have 4.

[Shal]

9:00
--
2 X Banana
2 Scoops of whey protein mixed with milk
Half a tea spoon of creatine
Multi Vitamin
Iron
Vitamin B12
Vitamin E-400
2 X Special tactics

1:20
--
1 X Hyperdrive
Half a tea spoon of creatine

1:30
--
Steamed Chicken breast with steamed potatoes and 1 cup of orange juice

2:45
--
Gym

One-Arm Dumbbell Row
-
18KG X 12 * Warmup
24KG X 12
26KG X 10
28KG X 8

The last two sets the form was not really perfect so im going to try and get the form correct before increasing the weight.

Seated Cable Row
-
35KG X 12
40KG X 10
35KG X 8

Again with this one the last set i was really struggling with, i think its due to
me having a week back. I couldnt get the form right, as i was struggling i couldnt bring it all the way to my stomach, so i might go lighter next week just to try and get perfect form and then increase it gradually.

Wide Grip Lat Pulldown
-
35KG X 12
40KG X 10
45KG X 10

The same with this excercises, with the first two sets i could bring it down to my chest, but on the last set i was really struggling therefore i couldnt control the resistance very well and i could only bring it down to just below my chin. Im going to go a bit lighter next week to get the perfect form and then gradually increase the weight.


Cable One Arm Tricep Extension
-
10KG X 12
15KG X 12
20KG X 12

This was great, but i think i might have gone a bit too light on this i feel that i could have gone a bit heavier, the form was perfect on my right arm and the resistance control was great. But i was struggling a bit when it came to my left arm on the last set, hopefully i can fix this next week.

Triceps Pushdown
-
15KG X 12
20KG X 12
25KG X 8

The first two sets were great, perfect form perfect control and i could really feel it working the tricep. But on the last set i was struggling a bit, form werent that great but i could still feel it.

I think im struggling with the lasts sets because im not giving myself enough rest between each set. Im currently giving my self around 30 secounds rest between each set, so i might increase it to a minute or a minute and a half next week and see how it goes then.

After the weights i went and done 30 minutes cardio not running but walking up hill (very steep). It was a great as i was soaked in sweet i managed to walk 3.05KM and estimate calori loss was 409!
After the cardio vasc, i managed to do 15 minutes of skipping and some concentration curls. I got one of thoes excercise balls and a 10KG dumbell, skipped for one minute then done curls on my right arm, skipped for 1 min and then curls on left arm (while sitting on the ball). Managed to maintain
this for 15 minutes and i could my body actually burning!

I im feeling very very sore at the moment, well see how tomorrow goes chest and bi's!

Personally i dont think im consuming enough water during the day but im pissing at least 3 times every 2-3 hour kinda gets annoying after a while lol. Going to try and consume more water tonight and tomorrow.

5:30
--
2 X Special tactic
Half a tea spoon of creatine
1 Scoops of whey protein mixed with milk
Steamed Chicken breast with steamed potatoes and 1 cup of orange juice
1 X Banana

No food after 6:00 PM just water and drinks

ANY INPUT WOULD BE GREATLY APPERICIATED!

[Shal]

bump!

[Shal]

took 1 lean dream last night at around 11:20 and it knocked me straight out