College Metamorphosis

[ElHombre]

Goal: cut from freshman year bulk (got messy at the end), hit <10% by end of beginning of sophomore year (currently at 14-15% bf).

upon the commencement of the fall semester (september 9th)...BULK until the summer, and repeat.

Stats:
5'4 (yes manlet)
132lbs
15% bf
__________________________________________________ ___________

6/29/07, Thursday

Chest and light back, PM workout
Chest:
- 5 x db flies, flat bench (55, 55, 50, 45, 40, 35)
- 5 x db flies, incline (35, 30, 30, 25, 30/drop set)
- 8 x cable crossovers (40, 40, 40, 35, 25, 25/"drop" set)
Back:
-3 x max wide grip pullups (15, 13, 9)
-5 x max close crip pullups (12, 11, 8, 9, 6/negatives)
-8 x elevated cable rows (100, 90, 85, 85, 85, 80, 75, 70/drop set)

Miscellaneous (the gym hours are unreliable, so i throw in additional bodyparts if time permits)
Traps:
-6 x db shoulder shrugs (45, 45, 40, 40, 35, 30/drop set)
Abs:
-7x cable crunch (145, 145, 140, 140, 135, 130, 120)
-4x hanging leg raises (9, 7, 5, 7)

Total time: 1 hr 28 min


grams cals %total
Total: 1457
Fat: 54 490 35%
Sat: 13 116 8%
Poly: 12 112 8%
Mono: 16 147 10%
Carbs: 65 216 15%
Fiber: 11 0 0%
Protein: 178 713 50%
Alcohol: 0 0 0%

deficit: 560 cals....a bit too much of a gap

[thesweetcove]

Goal: cut from freshman year bulk (got messy at the end)

Did someone say freshman 15? ha good luck man