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[QUOTE=Plateauplower;1550964911] You would likely need to be well below 200 at 5'10" to be ripped (srs).[/QUOTE]
W/o any "help"--absolutely. But I'm a life-long natty and gonna keep it that way.
[QUOTE=Plateauplower;1550964911]You would lose some LBM on the way no doubt, but I just posted this in another thread. Frank Zane 3X Olympia winner (likely on mild gear) was 5'9" and under 190 likely 175-180...So that's kinda my reality check of where I will need to be in terms of nearing single digit BF%. I'm getting closer by the day, and as mentioned it is something different and pretty rewarding. I enjoy(ed) chasing numbers, but with my left shoulder being wonky and being stuck on Deads for almost a year in the low 500s it just made me decide to try something new. Its not like you can't go back to being "fluffier" if you decide you don't like looking freaky ripped....[/QUOTE]
I am very familiar with Zane. I haven't chased #'s in a good 3-4 years, with the exception of doing it on a few new lifts I had never done before such as reverse-grip bench (hit 300 on it and then never did the lift again...lol). I was progressing pretty well in my squats (I didn't squat from 2003-2015), but with this recent ~15 pound weight loss I am struggling more w/them. I'm all about avoiding any more injuries at this point. Feel pretty good, but definitely have noisy joints (oh well). I think being lighter/leaner helps to prevent injuries too. I also have really taken a liking to jumping rope over the last year and a half (it's amazing how much $ a person can spend on jump ropes) and obviously weighing less is gonna help with that kind of agility and conditioning needed there.
I've always been able to do my weight loss w/o tracking anything btw. Just eating the same stuff all the time. I am kind doing a "one meal a day" thing this around that works good for me as far as not really being hungry.
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Week 11
Day 2 (Chest/Shoulders)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Flat Bench Press (Swiss Bar - Neutral Grip)
245x5
245x5
260x3
260x3
Standing Overhead Press (Dumbbells)
75x10
75x10
75x10
Decline Bench Press (Dumbbells)
75x12
75x12
75x12
Decline Dumbbell Flies
50x10
50x10
50x10
DB Floor Flies into Hex Press (Dumbbells)
30x10
30x10
30x10
Juarez Valley 10 Dip
10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps
Seated Front raises (dumbbell)
35x10
35x10
35x10
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
Time of workout: 1 hour
Additional Cardio: 55 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
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Week 11
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Cable Curls from squatting position
80x8
80x8
80x8
Standing Curls (EZ-bar)
95x10
95x10
95x10
Pull-ups (neutral-grip)
3 sets of 10
Rope Hammer Curls
100x10
100x10
100x10
Standing Curls (Swiss Bar - narrow grip)
95x10
95x10
95x10
Dumbbell Wrist Curls
45x20
45x20
45x20
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
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Week 11
Day 4 (Legs/Traps/Triceps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Back Squats
300x5
300x5
320x3
320x3
Barbell Shrugs
345x15
345x15
345x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep push-down with 20" bar
100x10
100x10
100x10
Tricep rope push-downs
85x10
85x10
85x10
Overhead Rope-Extension
65x10
65x10
65x10
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
Time of workout: 1 hour and 15 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Total exertion on that last set of squats. Definitely have lost strength since starting this cut 2+ months ago. Anyway, Happy 38th B-day to me. :D
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[QUOTE=ajdahlheimer;1551205911]Day 4 (Legs/Traps/Triceps)[/QUOTE]
Happy birthday AJ.
Regarding your routine, is this something that you created? I must admit the "legs/traps/triceps" combo is not one that I've seen before.
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[QUOTE=Payton1221;1551207651]Happy birthday AJ.
Regarding your routine, is this something that you created? I must admit the "legs/traps/triceps" combo is not one that I've seen before.[/QUOTE]
LOL, yes. I really don't enjoy working out either of these muscle groups, so I just created an extra day for them. I used to bench and squat on the same day, but the squatting would take so much out of me--it would affect how much I was benching. This way, I don't care if I have less energy for secondary muscle groups like traps and triceps.
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[QUOTE=ajdahlheimer;1551208461]LOL, yes. I really don't enjoy working out either of these muscle groups, so I just created an extra day for them. I used to bench and squat on the same day, but the squatting would take so much out of me--it would affect how much I was benching. This way, I don't care if I have less energy for secondary muscle groups like traps and triceps.[/QUOTE]
Interesting. Your comment about less energy for subsequent sets reminds me of a book that I read by Pavel. He wrote about a program that was primarily the same three compound lifts (bench, squat, and rows) with some accessories thrown in, and it was done 3X per week where you simply [u]switched the order[/u] of the exercises. I think the first lift was done with max intensity (to near failure) and the others were done with medium intensity leaving an extra 2-3 reps in the tank.
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Week 11
Day 5 (abs)
Pre-Workout: Banana
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Cable crunches
3 sets of 25 with 75 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Time: 30 minutes
Additional cardio: 20 minute skip-rope routine
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
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Week 11
Day 6 (cardio)
Pre-Workout: None
3.5 mile outdoor run
Time of run: 34 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Fasted Cardio. Chilly with some wind. Weight: 219.0 - I had fkn put in some WORK this week for this 1.6 pound loss. I'll tell you that much. I am completely gassed right now.
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Week 12
Day 1 (Back)
Pre-Workout: None
Snatch-grip Deads (barbell)
235x12
285x8
310x5
335x3
T-Bar Rows (barbell)
190x10
190x10
190x10
Reverse Flies super-set with lateral raises
30x10
30x10
30x10
Face-Pulls (cable)
80x12
80x12
80x12
Lat-pulldowns
175x10
175x10
175x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Seated Cable Rows with neutral Double-Grip
175x15
175x15
175x15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Additional Cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
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Week 12
Day 2 (Chest/Shoulders)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Flat Bench Press (Swiss Bar - Neutral Grip)
245x5
245x5
260x3
260x3
Standing Overhead Press (Dumbbells)
75x10
75x10
75x10
Decline Bench Press (Dumbbells)
75x12
75x12
75x12
Decline Dumbbell Flies
50x10
50x10
50x10
DB Floor Flies into Hex Press (Dumbbells)
30x10
30x10
30x10
Juarez Valley 10 Dip
10 sets of 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 reps, walk 16 feet between reps
Seated Front raises (dumbbell)
35x10
35x10
35x10
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
Time of workout: 1 hour
Additional Cardio: 5k outdoor run with my daughter for her "Girls on the Run" club at school.
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
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Week 12
Day 3 (Arms)
Pre-Workout: None
Cable Curls from squatting position
80x8
80x8
80x8
Dumbbell Curls
50x9
50x9
50x9
Pull-ups (neutral-grip)
3 sets of 10
Rope Hammer Curls
100x10
100x10
100x10
Standing Curls (Swiss Bar - narrow grip)
95x10
95x10
95x10
Dumbbell Wrist Curls
45x15
45x15
45x15
Wrist-Roller
3 sets of 5 with 7.5 pounds
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops chocolate flavor)
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
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Week 12
Day 4 (Legs/Traps/Triceps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk)
Back Squats
275x5
285x5
295x3
295x3
Barbell Shrugs
345x15
345x15
345x15
Dumbbell Shrugs
60x25
60x25
60x25
Tricep push-down with 20" bar
100x10
100x10
100x10
Tricep rope push-downs
85x10
85x10
85x10
Overhead Rope-Extension
65x10
65x10
65x10
Post-workout: None
Time of workout: 1 hour and 15 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Just decided to say eff it and drop my weight amounts in my squats so I could at least finish my sets. Last week of this cycle along with all the strength losses that come along with this cut were just too much. These were still tough, but doable. Think my back has been a little sore the last couple weeks.
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[QUOTE=ajdahlheimer;1551699731]Just decided to say eff it and drop my weight amounts in my squats so I could at least finish my sets. Last week of this cycle along with all the strength losses that come along with this cut were just too much. These were still tough, but doable. Think my back has been a little sore the last couple weeks.[/QUOTE]
How does this volume (i.e., during your cut) compare to when you're eating maintenance or at a surplus? It doesn't look too high IMO but you could probably drop one set of your primary lift and a couple sets from your accessory lifts (or drop some entirely) and it probably not negatively affect you at all. As I'm sure you know, MAINTAINING muscle mass is the name of the game when seasoned lifters decide to drop some fat ;)
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[QUOTE=Payton1221;1551701121]How does this volume (i.e., during your cut) compare to when you're eating maintenance or at a surplus? It doesn't look too high IMO but you could probably drop one set of your primary lift and a couple sets from your accessory lifts (or drop some entirely) and it probably not negatively affect you at all. As I'm sure you know, MAINTAINING muscle mass is the name of the game when seasoned lifters decide to drop some fat ;)[/QUOTE]
It depends on where I am at in my 12 week cycle. I do higher rep w/lower weights on my primary compound lifts in weeks 1-4, medium reps with medium weights in weeks 5-8, and then low reps with high weight in the final weeks (9-12). Maintaining muscle mass isn't the problem as I have a great base built up over the years, maintaining strength is a different story. But I haven't chased #'s for years, so don't really care. Makes some workouts tough though.
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[QUOTE=ajdahlheimer;1551702871]maintaining strength is a different story.[/QUOTE]
I've read where others say that your journal numbers can be misleading. They might appear to be dropping somewhat significantly but they return almost to your baseline within a week or so of returning to maintenance calories. Hang in there . . . mid-June is just around the corner ;)
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[QUOTE=Payton1221;1551710121]I've read where others say that your journal numbers can be misleading. They might appear to be dropping somewhat significantly but [b]they return almost to your baseline within a week or so of returning to maintenance calories.[/b] Hang in there . . . mid-June is just around the corner ;)[/QUOTE]
This is 100% true in my experience.
However, right now I am pretty sure I am going to go ahead and diet past that initial 6/22 hard deadline. Motivation from guys like Plateaupower. That deadline was more to just keep me on track to be 215 by then. I wanna see what it take to get down to that 200-205 range. I haven't been that weight since I graduated HS. I think hitting that weight is actually attainable with the diet I am currently using as well.
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Week 12
Day 5 (abs)
Pre-Workout: None
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Cable crunches
3 sets of 25 with 75 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Time: 30 minutes
Additional cardio: 20 minute skip-rope routine
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops chocolate flavor)
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
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[QUOTE=ajdahlheimer;1551771571]Additional cardio: 20 minute skip-rope routine[/QUOTE]
You got that bike out yet for cardio ;) That's now my goto mode, and you can burn a lot of calories in 45-60 minutes, and because you're averaging 15 mph or so the wind keeps you much cooler than activities like running (more knee-friendly too).
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[QUOTE=Payton1221;1551774001]You got that bike out yet for cardio ;) That's now my goto mode, and you can burn a lot of calories in 45-60 minutes, and because you're averaging 15 mph or so the wind keeps you much cooler than activities like running (more knee-friendly too).[/QUOTE]
Nah, I've really got into rope work the last couple years. It's amazing what a person can spend on ropes (or maybe it's just me).
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Week 12
Day 6 (cardio)
Pre-Workout: None
3.5 mile outdoor run
Time of run: 34 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Fasted Cardio. Beautiful morning. Deloading the next week.
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Taking it pretty easy during this deload week. Obviously still sticking with my diet. I promised myself after work yesterday that I was going to go home and try to take a nap, ended up doing my 3.5 mile run outside. Oh well.
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[QUOTE=ajdahlheimer;1552046621]Taking it pretty easy during this deload week. Obviously still sticking with my diet. [/QUOTE]
Do you ever take breaks as you diet? I'm wondering if a deload week wouldn't be an excellent time to return to maintenance calories.
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[QUOTE=Payton1221;1552047471]Do you ever take breaks as you diet? I'm wondering if a deload week wouldn't be an excellent time to return to maintenance calories.[/QUOTE]
My diet is a lot more liberal on the weekend, so yes. I stay strict during the week at least until I hit my goal. Not there quite yet. But I can really notice the difference running with that 15 pounds gone.
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[QUOTE=ajdahlheimer;1552048181]I can really notice the difference running with that 15 pounds gone.[/QUOTE]
Certainly. I will sometimes walk with a 40# pack, and it's amazing to me just how much harder it is. And I was doing a farmer's walk with two homemade weights (two cinder blocks each) that collectively made "me" weigh 300#, and the sensation of just how much pressure I was putting on my shoes (the "squishing" feeling in the soft rubber sole was freaky), gave me just a little insight into what it must feel like to walk around weighing 300# :eek:
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Did my normal ab workout and a killer skip-rope routine. Amazing how much better my endurance is during a non-lifting deload week. Wish I had this kind of energy all the time. Also, a guy at work mentioned in passing that I must be cutting down again. Good feelz.
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Did another 3.5 mile outdoor run. Too damn hot. It sucked.
Deload week winding down. Gonna do my normal arm day today and then run once more Friday morning. Enjoy the weekend and back to the lifting game when I get back from the lake on Sunday. Diet has still been on-point.
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[QUOTE=ajdahlheimer;1552213361]Did another 3.5 mile outdoor run. Too damn hot. It sucked.[/QUOTE]
I hope I didn't make this same statement earlier in your journal, but I went on my first (and probably only ;)) 5k run this year about two weeks ago. I concluded the same thing as you: too hot! That made me decide to stick with my bike riding, because it only seems hot when I hit a prolonged hill and my speed slows down enough for the heat to be noticeable.
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[QUOTE=Payton1221;1552214401]I hope I didn't make this same statement earlier in your journal, but I went on my first (and probably only ;)) 5k run this year about two weeks ago. I concluded the same thing as you: too hot! That made me decide to stick with my bike riding, because it only seems hot when I hit a prolonged hill and my speed slows down enough for the heat to be noticeable.[/QUOTE]
The only time I have to run in the heat is during my deload week. Otherwise the only time I run during my normal workout cycle is Friday morning (the day I work from home) when it is still nice and cool out.
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Did my arm day yesterday just to feel normal. Ran this morning. Nice and cool 64 degrees out. Perfect.
Rest day tomorrow (though I have to put in the dock at the lake) and then back on the weights Sunday.
Weight: 218.4
