Puro's SICK-PACK Journal **non-Ford owners enter at your own risk!**

[Purostaff]

Howdy folks! I decided to create this journal (my first) in addition to competing in cutting contest in the 'losing fat' forum. This journal will continue until my six-pack is approved by you guys. Here goes!

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Here are my picture threads:
7 Months Bulk (161-183 lb): http://forum.bodybuilding.com/showthread.php?t=5209213
4 Weeks Cut: (183-175 lb): http://forum.bodybuilding.com/showthread.php?t=5693771
2007 Summary (160-183-170 lb): http://forum.bodybuilding.com/showthread.php?t=6295151

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My workout background: 1 year of lifting (2007)
Jan-May: No specific routine
Jun-Aug: Cutting Diet routine
Sep-Nov: Madcow's 5x5 routine
Dec-Present: Custom routine (see attachment)

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My Maxes (end of 5x5) (raw):
Bench: 235x5
Squat: 315x5 (ATG)
Deadlift: 305x3

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My diet (90% includes the following) (Nutrition breakdown also included in attachment):
Chicken Breast
Beef
Pork
Tilapia
Shrimp
Canned Tuna
Egg
Almonds
Wheat Bread
Brown Rice
Sweet Potato
Broccoli
Cauliflower
Oats
Cottage Cheese
Natural Peanut Butter
Skim Milk

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My Supplement Stack (Pics): http://forum.bodybuilding.com/showthread.php?t=6094271
12/15/2007: Started Cissus, Orange Triad, Beta-Alanine, Acetyl-Carnitine
12/28/2007: Started Lean Xtreme + Scorch Stack

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If you think I need to add something or have questions pertaining to my journal, feel free to shoot away!

And without further adieu, let us begin.

[Purostaff]

I started my custom routine on 12/20/2007 after my rotator cuff injury was almost completely recovered. Thus, I'll start my log from that day (I'll add my diet breakdown for certain day if I feel like it

WEEK 1: 12/20/2007 LEG

3x12

Squat: (This was brutal)
225x12
235x12
245x8

SLDL: Unsure about form
135x12
145x8
145x8

BB Lunges:
95x12
115x12
135x12

Lying Leg Curl:
50x12
60x6
50x6

Seated Calve Raise:
90x12
115x12
115x12

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I was pretty much exhausted after squat, but I managed to finish everything off somehow.

[Purostaff]

WEEK 1: 12/22/2007 SHOULDERS

3x12

OHP: (Very depressing for my EGO, but who gives a hoot right? )
95x12
85x12
85x7+4

Front Raise (DB): Unsure about form
25x12
20x12
25x12

Side Raise (DB):
10x12
15x12
15x12

Rear fly (Machine):
60x12
70x12
70x12

DB Shrug:
50x12
55x12
55x12

Abs
6 sets

30 min cardio
---

I was worried about my rotator cuff the whole time, but everything's dandy in the end.

[Purostaff]

WEEK 1: 12/24/2007 BACK + BICEPS

3x12

Deadlift:
245x5
255x5
265x5
285x5
315x1
295x2

Rows
95x8
135x8
135x8

Pull up
Body Weight x 10
BW x 10
Assisted 80x10

BB Curl (Wide Grip)
40x12
50x9
40x12

Incline Hammer Curl
20x6
15x12
15x12

Seated Calve Raise
115x12
115x12
120x12

20 minute cardio
---

Again, I?m still testing out weights as well as recovering my rotator cuffs. The rows after DL were brutal might I add.

[Purostaff]

WEEK 1: 12/26/2007 CHEST + TRICEPS

3x12

Incline Bench (DB)
50x12
50x12
55x6+3

Flat Bench (DB)
40x12
40x12
45x11

Dips
BWx10
BWx10
BWx10

Cable Crossover
40x12
40x12
40x12

Decline Skull Crusher (EZ Bar) ? bad form
40x12
40x12
40x6
30x11

V-bar push down
80x12
90x12
100x7

Abs
6 sets

30 minute cardio
---

I havn?t benched with dumbbells in forever, but I enjoyed it.

[Purostaff]

WEEK 2: 12/28/2007 LEG

3x12

Squat: (Not as bad as first week)
225x12
235x12
245x10

SLDL: Good form
95x10
115x10
135x10

BB Lunges:
95x12
115x12
145x12

Lying Leg Curl:
40x12
50x12
50x12

Seated Calve Raise:
115x12
120x12
125x12

---

Dead man walking afterwards; it was not pretty.

[Purostaff]

WEEK 2: 12/29/2007 SHOULDERS

3x12

OHP: (lower than previous )
95x12
85x10
85x6+6

Front Raise (DB):
25x12
25x12
30x12

Side Raise (DB):
15x12
15x12
15x12

Rear fly (Machine):
70x12
80x12
80x8+4

DB Shrug:
55x12
60x12
60x12
Superset with 40x10

Abs
6 sets

30 min cardio
---

My shoulders felt much better. No sign of pain at all!

[Purostaff]

WEEK 2: 12/31/2007 BACK + BICEPS

3x12

Deadlift: (Went pretty smooth)
215x5
235x5
255x5
285x5

Pull up
BW x 10
BW x 10
BW x 10

Rows
95x8
115x8
125x8

BB Curl (Close grip)
30x12
40x9
50x12

Incline Hammer Curl
15x12
15x12
20x12

Seated Calve Raise
120x12
120x12
120x12

20 minute cardio
---

[Purostaff]

WEEK 2: 01/02/2008 CHEST + TRICEPS

3x12

Flat Bench (DB)
55x12
60x12
70x6
65x3
55x5

Incline Bench (DB)
40x12
40x12
40x12
45x6

Dips
BW x 10
BW + 25lb x 8
BW + 25lb x 8+2

Cable Crossover
40x12
40x12
40x12

Decline Skull Crusher (EZ Bar) ? lower weights = good form
30x12
40x6
30x12
30x12

V-bar push down
90x12
100x12
90x12 + failure

Abs
6 sets

20 minute cardio
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Good workout overall!

[chrischap01]

you sure talk to yourself a lot...

sub'd. good luck!

[Purostaff]

you sure talk to yourself a lot...

sub'd. good luck!

Thanks! I get that comment occasionally, especially when studying for an exam.


WEEK 3: 01/04/2008 LEG

3x9

Squat:
225x9
245x9
275x5+4

SLDL:
115x8
135x8
155x8

BB Lunges:
115x10
135x10
155x10

Lying Leg Curl:
50x9
60x9
70x9 + 50x8 superset

Seated Calve Raise:
115x9
125x9
145x9

20 min cardio
---

Took Vassive NO sample today and felt pretty pumped in the car on the way to the gym (probably all from the music). That was pretty much it. Feeling exhausted right now, so that's it for today.

[Qiez]

Nice quds in the avatar bud. Keep it up!

[Purostaff]

WEEK 3: 01/05/2008 SHOULDERS

3x9

OHP:
95x9
95x5+5
85x6+3

Front Raise (DB):
30x9
30x9
30x6
30x3

Side Raise (DB):
20x9
20x9
20x9

Rear fly (Machine):
80x9
90x9
100x8+1

DB Shrug:
60x9
70x9
70x9
Superset with 50x8

Abs
5 sets

30 min cardio
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It's freaking 78 degree outside today (yesterday was ~40). Think I'll sleep outside tonight

[Purostaff]

Did HIIT today

8 sets of 20 sec. sprint in 15 min.

I did 5 sets of 15 sec. sprint last Tuesday (first HIIT in about a month), and I could barely make it home. So today was a HUGE improvement.

[Purostaff]

WEEK 3: 01/07/2008 BACK + BICEPS

3x9

Deadlift:
225x5
245x5
265x5
295x5

Pull up
BW x 11
BW x 7+4
BW x 3
Assist 80 lb x 9

Rows
115x7
135x7
135x7

BB Curl (Close grip)
50x9
50x5 + 40x4
50x5 + 40x4

Incline Hammer Curl
20x9
20x9
20x9

Seated Calve Raise
125x9
125x9
135x9
90x20 (superset)

20 minute cardio
---

[Purostaff]

WEEK 3: 01/09/2008 CHEST + TRICEPS

3x9

Incline Bench (DB)
55x9
60x9
60x8
55x2

Flat Bench (DB)
50x9
60x8
60x6
50x3

Dips
BW + 25lb x 10
BW + 30lb x 9
BW + 35lb x 7+1

Cable Crossover
40x9
50x9
50x9

Decline Skull Crusher (EZ Bar) ? lower weights = good form
40x9
40x7
30x3
30x10

V-bar push down
100x9
110x9
110x7 + superset to failure

Abs
6 sets

30 minute cardio
---

Almost dropped DB on myself on the last set of flat bench (slight bounce off the chest). No injury or anything, but now I know when to call it quit when benching with DB.

[Purostaff]

WEEK 4: 01/11/2008 LEG

3x9

Squat:
230x9
250x9
285x6+1+2

SLDL:
120x9
140x9
155x9

BB Lunges:
120x10
140x10
155x10

Lying Leg Curl:
50x9
60x9
60x9

Seated Calve Raise:
125x9
135x9
135x9
90x20 superset
---

Another leg day down

[Purostaff]

Back to school!

WEEK 4: 01/13/2008 SHOULDERS Had a rest day b/c gym was close

3x9

OHP:
95x9
105x9
110x5+2+1

Front Raise (DB):
30x9
30x9
32.5x9

Side Raise (DB):
20x9
20x9
20x9

Rear fly (Machine): Different machine (no label). So I'm going my # of plates
4x9
4x9
4x5
3.5x4

DB Shrug:
65x9
75x9
80x9
Superset with 55x9

Abs
6 sets

20 min cardio
---

Last day before my last semester begins!

[Purostaff]

WEEK 3: 01/15/2008 BACK + BICEPS

3x9

Deadlift:
225x5
255x5
275x5
305x5
315x4 NEW PR! Wheee

Pull up
BW x 11
BW x 5 + 4
BW x 3 + 1.. 8 times


Rows Lats were dead
120x7
95x7
105x7

BB Curl (Close grip)
50x9
60x9
60x5
50x4

Incline Hammer Curl
20x9
20x9
20x9

Seated Calve Raise
135x9
135x9
140x9
100x15 (superset)

20 minute cardio
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Gym was freaking full today, but the 2 squat racks were empty

[Purostaff]

WEEK 4: 01/17/2008 CHEST + TRICEPS

3x9

Flat Bench (DB)
70x9
75x9
75x8

Incline Bench (DB)
45x9
50x9
55x10


Dips
BW + 35lb x 10
BW + 40lb x 9
BW + 45lb x 8

Cable Crossover
40x9
40x9
40x9

Decline Skull Crusher (EZ Bar) ? lower weights = good form
45x9
45x6+3
40x9

V-bar push down
110x9
110x7+1
110x6 + superset to failure

Abs
6 sets

25 minute cardio
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4x5 here I come!

[Purostaff]

WEEK 5: 01/19/2008 LEG

5x5 <--- I decided to go 5x5 instead of 4x5 =O

Squat:
155x5
200x5
235x5
275x5
315x4 (couldn't get 5th rep up; first time dropping the bar)
235x8 superset

SLDL: Testing weights
145x6
185x6
225x5
225x3

BB Lunges:
145x10
165x10
185x10

Lying Leg Curl:
70x8
80x8
90x6
50x6 superset

Seated Calve Raise:
140x8
140x8
145x8
100x15 superset

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315x4 made my day

[pu12en12g]

**non-Ford owners enter at your own risk!**

LMAO !!!

[Purostaff]

LMAO !!!

Just trying to gather all the car fanatics here in bb.com

[Purostaff]

WEEK 5: 01/20/2008 SHOULDERS

5x5

OHP: Testing weights
115x5
115x5
120x5
125x4+1
125x4
115x1 + 95x4 superset

Front Raise (DB):
35x5
35x5
35x5
35x5
37.5x5

Side Raise (DB):
20x10
22.5x8
22.5x8

Rear fly (Machine): Different machine (no label). So I'm going my # of plates
4x8
4.5x7
4.5.5x6

DB Shrug: Also tried BB power shrug. Went up to 315, but I don't think I have the form down.
80x8
85x8
Superset with 55x8

Abs
6 sets

20 min cardio
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18-0 Go Pats!

[Purostaff]

WEEK 5: 01/22/2008 TABATA

I didn't feel 100% today to do back + biceps. So, I decided to give tabata a try instead.

Tabata is pretty much condensed version of HIIT. More info here: http://www.t-nation.com/readArticle.do?id=490160

I did the thrust with 25lb DB in each hand. First 4 sets were fun and all, but the last 4 sets were hell for sure. I rested for about 5 minutes afterwards and proceed to do short sprints for about 5 min follow by 10 min cool-down walk.
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New quote I learned today: "Perfect practice makes perfect"

[Purostaff]

WEEK 5: 01/15/2008 BACK + BICEPS

5x5

Deadlift:
225x5
255x5
285x5
315x4
285x3


Rows
135x6
135x6
140x6
140x6
145x6 <-- I was pumped up somehow and added this set

Pull up
BW x 12
BW x 4 + 4 + 3 + 1
BW x 3 + 2 + 1 until 12 reps was achieved

BB Curl (Wide grip)
60x6
70x5+1
60x6
60x6

Incline Hammer Curl
22.5x6
22.5x6
22.5x6


Seated Calve Raise
140x9
140x9
145x9
100x15 (superset)

20 minute cardio
---

Down to 177 lb... won't be long now

[Purostaff]

WEEK 5: 01/25/2008 CHEST + TRICEPS

5x5


Incline Bench (DB)
65x5
65x5
70x5
70x5
75x5

Flat Bench (DB)
65x5
70x5
70x5
75x5
75x5

Dips
BW + 55lb x 7
BW + 65lb x 6
BW + 75lb x 5
BW + 75lb x 4
BW + 45lb x 4 (superset)

Cable Crossover
40x8
50x7
40x8

Decline Skull Crusher (EZ Bar) I think I'm going to stop doing skulls and do CGBP instead.
45x5
50x5
55x4
45x4

V-bar push down
100x7
100x6
95x5
80x6 + superset to failure

Abs
4 sets

30 minute cardio
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[Purostaff]

Here's my diet for the day (01-25-2008)



**I left out salad bowl (no dressing) on thrid meal (est ~10g of carb)

[Purostaff]

Here's the updated weight chart:

[Purostaff]

WEEK 5: 01/27/2008 LEG

5x5

Squat:
185x5
205x5
235x5
275x5
315x3+1+fail (then tried again but failed )
235x8 superset

SLDL:
145x6
165x6
185x6
205x6

BB Lunges:
145x10
165x10
185x10
185x10

Lying Leg Curl:
90x7
100x6
110x5
115x4.5
70x6 superset

Seated Calve Raise:
150x8
150x8
150x8
150x8
105x15 superset

20 min cardio
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