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Week 10
Day 5 (Cardio/Forearms)
Pre-Workout: None
3.5 mile outdoor run
Post-workout: None
Time of run: 32 minutes
Reverse Cable Curl
70x15
70x15
70x15
Dumbbell Wrist Curl (Flat bench)
40x20
40x20
40x20
Wrist Roller
3 sets of 5 with 5 pound plate
Post-Workout: NutriBullet Shake (banana, frozen blueberries, frozen strawberries, walnuts, coconut oil, spinach, avocado, flax seed, scoop of PB Fit, almond milk)
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
Note: Fasted cardio. Nothing better than a cool morning run. 217.8 for weight this morning.
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Week 11
Day 1 (Shoulders)
Pre-Workout: None
Standing OHP (barbell)
135x12
155x10
165x8
185x4
185x3
Standing OHP(dumbbell)
50x15
50x15
55x12
Lateral Raises (dumbbell)
40x15
40x15
40x15
Front Raises (Swiss Bar)
75x15
75x15
75x15
Shrugs (barbell)
295x15
295x15
295x15
Shrugs (dumbell)
60x25
60x25
60x25
Pull-ups (ultra wide-grip)
3 sets of 10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Lateral Raises
3 sets of 15
Resistance Tube bands-OHP
3 sets of 15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
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Week 11
Day 2 (Chest)
Pre-Workout: NutriBullet Shake (banana, frozen blueberries, frozen strawberries, walnuts, coconut oil, spinach, scoop of PB Fit, almond milk)
Flat Bench Press (barbell)
235x12
265x8
285x5
300x3
Incline Bench Press (barbell) +
195x12
215x8
235x5
255x3
Flat Bench Press (Swiss bar)
205x12
225x7
240x5
240x4
Close-Grip Bench Press (Swiss bar)
135x12
150x8
170x5
Dumbell Pullovers (dumbbell)
40x15
40x15
40x15
Butterflies (dumbbell) +
40x15
40x15
40x15
Resistance Tube bands-Butterflies
3 sets of 15
Resistance Tube bands-Pulls
3 sets of 15 (each arm)
Post-workout: Phase8 (one scoop vanilla flavor w/water)
Time of workout: 1 hour and 10 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg) and a Multi-vitamin
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[QUOTE=ajdahlheimer;1386054493]
Note: Fasted cardio. Nothing better than a cool morning run. 217.8 for weight this morning.[/QUOTE]
I've been on this as well these last few weeks and agree completely. I'll get out really early before day shift and it's awesome to run when nobody else is even up or around.
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[QUOTE=mirroroferised;1386824823]I've been on this as well these last few weeks and agree completely. I'll get out really early before day shift and it's awesome to run when nobody else is even up or around.[/QUOTE]
I start really early in the morning (leave at 6am), but I work from home on Friday's. So I can run in the morning on that day and of course on any morning of the weekend. I lose exactly a pound from a 3.5 mile run. I've been weighing myself before and after.
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Great volume in your workout AJ, I wouldn't expect anything less from you big guy. Looks like you're doing a great job dialing in the diet as well.
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Week 11
Day 3 (Back and Biceps)
Pre-Workout: NutriBullet Shake (frozen blueberries, frozen strawberries, banana, scoop of PB Fit, spinach, walnuts, coconut oil, flax seed, almond milk)
Upright Row (EZ-bar)
175x12
175x12
195x8
195x8
Bent-over Rows (Swiss bar)
175x10
175x10
175x10
Preacher Curls (EZ-bar)
95x12
110x8
125x5
Bicep Curls (dumbbells)
45x12
50x10
55x8
Bicep Curls (Swiss bar)
85x10
85x10
85x10
Pull-ups (hammer-grip)
3 sets of 10
Cable curls
80x15
80x15
80x15
Rope Hammer Curl
80x15
80x15
80x15
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Bent over row
3 sets of 15
Resistance Tube bands-bicep curls
3 sets of 15
Post-workout: Phase8 (1 scoop vanilla flavor w/water)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
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Week 11
Day 4 (Cardio/Forearms)
Pre-Workout: NutriBullet Shake (banana, avocado, frozen strawberries, frozen blueberries, frozen cherries, scope of PB Fit, coconut oil, flax seed, walnuts, and almond milk)
3.5 mile outdoor run
Post-workout: None
Time of run: 32 minutes
Reverse Cable Curl
80x15
80x15
80x15
Dumbbell Wrist Curl (Flat bench)
40x20
40x20
40x20
Wrist Roller
3 sets of 5 with 5 pound plate
Post-Workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
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Week 11
Day 5 (Cardio)
Pre-Workout: None
5k run (on treadmill)
Post-workout: None
Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
Note: Fasted cardio. Was raining outside this morning, so dusted off the treadmill (haven't needed it since winter).
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Week 11
Day 6 (legs/triceps/abs)
Pre-Workout: NutriBullet Shake (frozen blueberries, frozen strawberries, avocado, flax seed, scoop of PB Fit, coconut oil, spinach, walnuts, almond milk)
Back Squats
135x10
185x8
205x8
205x8
225x5
225x5
Tricep rope push-downs
100x20
100x20
100x20
Tricep push-down with 20" bar
135x20
135x20
135x20
Skull-crushers (EZ-bar)
95x12
95x12
95x12
Dips
3 sets of 20
Behind the neck tricep rope push-down
85x15
85x15
85x15
Decline sit-ups w/45 pound plate
3 sets of 25
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour and 5 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
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Post-workout shot. 217.6 today. Still attempting to lean out......
[IMG]http://i60.tinypic.com/ht8y69.jpg[/IMG]
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Nice work looking leaner. Sideways but leaner. It looks like your strength is holding up pretty well. I lost some initially but as time went on I gained back about everything I lost. Keep it going.
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[QUOTE=Plateauplower;1387611913]Nice work looking leaner. Sideways but leaner. It looks like your strength is holding up pretty well. I lost some initially but as time went on I gained back about everything I lost. Keep it going.[/QUOTE]
Sideways? It's right side up on my desktop and on my phone. Weird.
Strength is okay. Lost a lot on my OHP and bench. Made it up with leg and triceps gains though.
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[QUOTE=ajdahlheimer;1387612553]Sideways? It's right side up on my desktop and on my phone. Weird.
Strength is okay. Lost a lot on my OHP and bench. Made it up with leg and triceps gains though.[/QUOTE]
Sideways on my iPad but it's like the prototype version and does all sorts of weird chit. Yea I wouldn't sweat losing a few reps. If it gets to the point where your drained and losing ground continuously you might want to re-evaluate but looks like your doing it right and not starving yourself. I lost on bench and OHP too but it came back slowly even while in a deficit. I was pushing as much as you do, but I did start to get everything back over time after the initial drop in things.
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[QUOTE=Plateauplower;1387613603] but looks like your doing it right and not starving yourself.[/QUOTE]
Thanks, man. This is my first time ever cutting so it's been an experiment to say the least. I certainly am not starving myself. Just eating clean, high protein, and really the same foods over and over again (just to simplify things). Now that I think of it, I do seem to be getting some strength back since my initial weight loss.
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Week 12
Day 1 (Shoulders)
Pre-Workout: NutriBullet Shake (banana, frozen blueberries, frozen strawberries, avocado, oats, Greek yogurt, scoop of PB Fit, chia seeds, spinach, walnuts, almond milk)
Seated OHP (barbell)
135x12
175x10
190x7
205x4
205x4
Standing OHP(dumbbell)
50x15
50x15
55x12
Lateral Raises (dumbbell)
40x15
40x15
40x15
Front Raises (Swiss Bar)
75x15
75x15
75x15
Shrugs (barbell)
295x15
295x15
295x15
Shrugs (dumbbell)
60x25
60x25
60x25
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Lateral Raises
3 sets of 15
Resistance Tube bands-OHP
3 sets of 15
Post-workout: Phase8 (1 scoop vanilla flavor w/water)
Time of workout: 1 hour and 20 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
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Week 12
Day 2 (Chest)
Pre-Workout: NutriBullet Shake (banana, frozen blueberries, frozen strawberries, walnuts, frozen cherries, spinach, scoop of PB Fit, chia seeds, almond milk)
Flat Bench Press (barbell)
240x12
270x8
285x5
300x3
Incline Bench Press (barbell)
205x12
220x8
240x5
260x3
Incline Bench Press (Swiss bar)
155x12
175x7
195x5
195x4
Close-Grip Bench Press (Swiss bar)
135x12
150x8
170x5
Dumbell Pullovers (dumbbell)
40x15
40x15
40x15
Butterflies (dumbbell)
45x15
45x15
45x15
Resistance Tube bands-Butterflies
3 sets of 15
Resistance Tube bands-Pulls
3 sets of 15 (each arm)
Post-workout: Phase8 (one scoop vanilla flavor w/water)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg) and a Multi-vitamin
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Week 12
Day 3 (legs/forearms)
Pre-Workout: NutriBullet Shake (frozen blueberries, frozen strawberries, banana, chia seeds, scoop of PB Fit, coconut oil, spinach, walnuts, almond milk)
Back Squats
135x10
185x8
215x8
215x8
235x5
235x5
Reverse Cable Curl
85x15
85x15
85x15
Dumbbell Wrist Curl (Flat bench)
40x20
40x20
40x20
Wrist Roller
3 sets of 5 with 5 pound plate
Post-workout: None
Time of workout: 45 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
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Week 12
Day 4 (Cardio)
Pre-Workout: Coffee
3.5 mile outdoor run
Post-workout: None
Time of run: 30 minutes
Post-Workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
Note: Fasted cardio. There was another dude running a bit of a ways ahead of me. I didn't want to be stuck behind him the whole time, so I kicked it down and passed him. Then had to keep the pedal to the metal increasing my distance from him. Feeling like a champ this morning.
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Week 12
Day 5 (Back and Biceps)
Pre-Workout: NutriBullet Shake (frozen blueberries, frozen strawberries, frozen cherries, tomato, scoop of PB Fit, spinach, walnuts, coconut oil, chia seed, almond milk)
Upright Row (EZ-bar)
175x12
175x12
195x8
195x8
Bent-over Rows (Swiss bar)
175x10
175x10
175x10
Preacher Curls (EZ-bar)
95x12
110x8
125x5
Bicep Curls (dumbbells)
45x12
50x10
55x8
Bicep Curls (Swiss bar)
85x10
85x10
85x10
Pull-ups (hammer-grip)
3 sets of 10
Cable curls
85x15
85x15
85x15
Rope Hammer Curl
85x15
85x15
85x15
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Bent over row
3 sets of 15
Resistance Tube bands-bicep curls
3 sets of 15
Post-workout: Phase8 (1 scoop vanilla flavor w/water)
Time of workout: 1 hour and 20 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
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Week 12
Day 6 (legs/triceps/abs)
Pre-workout: Coffee
3.5 mile outdoor run
Post-workout: None
Time of run: 33 minutes
Pre-Workout: NutriBullet Shake (frozen blueberries, frozen strawberries, avocado, chia seed, scoop of PB Fit, coconut oil, spinach, walnuts, almond milk)
Tricep rope push-downs
100x20
100x20
100x20
Tricep push-down with 20" bar
125x20
125x20
125x20
Skull-crushers (EZ-bar)
95x12
95x12
95x12
Dips
3 sets of 20
Behind the neck tricep rope push-down
85x15
85x15
85x15
Decline sit-ups w/45 pound plate
3 sets of 25
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 45 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
Note: Been off of work, some pulling so double-time. Fasted cardio and lifting.
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Week 12
Day 7 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Post-workout: None
Time of workout: 33 minutes
Note: 217.0 this morning after fasted cardio. 4 more pounds until goal. Deloading this week before starting a new 12 week cycle. Approaching that best shape of my life territory and need to keep at it!
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Finishing up my deload week. Have mainly just spent the time resting and recovering, but still have worked in a little bit of legs and some running. Body/muscles/joints are feeling good now. Back on the lifting horse tomorrow with some serious shoulder work!
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Week 1
Day 1 (Shoulders)
Pre-Workout: NutriBullet Shake (banana, frozen cherries, frozen strawberries, grapes, scoop of PB Fit, spinach, walnuts, coconut oil, chia seed, almond milk)
Standing OHP (barbell)
150x12
150x12
165x7
165x7
Standing OHP(dumbbell)
55x10
55x10
55x10
Lateral Raises (dumbbell)
45x10
45x10
45x10
Front Raises (Swiss Bar)
85x10
85x10
85x10
Shrugs (barbell)
295x15
295x15
295x15
Shrugs (dumbell)
60x25
60x25
60x25
Pull-ups (ultra wide-grip)
3 sets of 10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Lateral Raises
3 sets of 15
Resistance Tube bands-OHP
3 sets of 15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
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Week 1
Day 2 (Chest)
Pre-Workout: N.O. X-Plode (1 scoop grape flavor)
Flat Bench Press (barbell)
235x12
235x12
250x8
250x8
Incline Bench Press (barbell)
195x12
195x12
210x8
210x8
Flat Bench Press (Swiss bar)
195x8
195x8
195x8
Close-Grip Bench Press (Swiss bar)
135x8
135x8
135x8
Dumbell Pullovers (dumbbell)
45x10
45x10
45x10
Butterflies (dumbbell)
45x10
45x10
45x10
Resistance Tube bands-Butterflies
3 sets of 15
Resistance Tube bands-Pulls
3 sets of 15 (each arm)
Raised push-ups
3 sets of 15
Post-workout: Phase8 (one scoop vanilla flavor w/water)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg) and a Multi-vitamin
Notes: Pretty brutal workout as I had DOM's from doing shoulders yesterday after my deload week. Still trying to establish a baseline for weight amounts to start this new 12 week cycle.
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Week 1
Day 3 (Back and Biceps)
Pre-Workout: Coffee
Upright Row (EZ-bar)
165x10
165x10
165x10
Bent-over Rows (Swiss bar) +
155x10
155x10
155x10
Preacher Curls (EZ-bar) +
110x8
110x8
110x8
Bicep Curls (dumbbells)
50x9
50x9
50x9
Bicep Curls (Swiss bar)
85x10
85x10
85x10
Pull-ups (hammer-grip)
3 sets of 10
Cable curls
80x15
80x15
80x15
Rope Hammer Curl
80x15
80x15
80x15
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Bent over row
3 sets of 15
Resistance Tube bands-bicep curls
3 sets of 15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
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Hey AJ, how much are you down in total from the cutting? The strength drop sucks but it's just one of those things and like PP says when you're eating more it should come right back
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[QUOTE=Halfway;1390992663]Hey AJ, how much are you down in total from the cutting? [/QUOTE]
27 pounds.
Trying to lose 4 more.
My bench, incline bench, OHP, etc. are all down close to 30 pounds. For example, when I was 244 pounds for body weight--my first set for bench during Week 1 of my 12 cycle was 265x12. This week (at 217 pounds) it was 235x12. Hard to cope with psychologically....
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nice, yeah a lb off the bar for a lb off the belly seems like a fair trade.. part of the reason I don't like really long cuts because its such a head fck!
great work, keep it up that last 4 lbs should be gone in weeks-
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[QUOTE=ajdahlheimer;1387610683]Post-workout shot. 217.6 today. Still attempting to lean out......
[IMG]http://i60.tinypic.com/ht8y69.jpg[/IMG][/QUOTE]
This cut is treating you well! Great job AJ
