Smallguyjoe's Attempt To Get In Contest Shape Just Because!

[smallguyjoe]

Hey everyone... I hope it's cool that I'm posting this here.

I'm not a competitor or sponsored athlete, but I've seen how supportive you guys are on this forum, so I'm comin here for some encouragement, advice, etc.

Here's what I started cutting at 4.5 months ago ~177 lbs:

Oh I didn't start cutting until Feb. 1st... I ate a maintanence diet for 2 weeks after these pics before starting my cut.




Here's where I'm at as of this week ~157 lbs:






So, I'm going on vacation tomorrow, but I wanted to start this thread here today, and have it ready for when I get back.

I plan on stepping it up when I get back from my break. It's not that I haven't been workin my @$$ off this whole time, but when I get back I plan on trying to lose more like 2 lbs per week instead of only 1 lb per week.

I have another vacation 1st week of August, and my goal is to make my physique as lean as I can by then. I'll probably still have to cut even after that vacation to reach my goal of being in contest condition, but still... come August when I head for my vacation I want to be in the best shape I've ever been in my life.

I know that you guys and girls will be able to offer much help and support on my journey to reaching this goal of mine!


Here's my diet and supplements that I plan on doing when I get back:

7:30ish am - Animal Stak

8am - 6 egg whites, .5 tea spoon olive oil, 1/2 cup oats, 2 table spoons of blueberries or 4 strawberries

10:30am - .5 scoop whey / 2 scoops Xtend, a banana

11am - 12pm - Animal Pump and M Stak... workout

12pm - 1 scoop whey, .5 teaspoon creatine, 1 teaspoon NOW BCAA's, 1 scoop Glutaform, 8oz Gatorade

12-12:15pm - cardio then eat an orange

12:45pm - 1/2 cup oats w/.25 scoop whey, 3/4 of an apple

3pm - 3oz chicken, 10 walnuts, 2 cups mixed baby greens, 1 teaspoon of fat-free/low calorie dressing, the other 1/4 of apple

5pm - 1 slice of whole wheat / 1 table spoon of almond butter

7pm - 6 egg whites, 1 cup broccoli or asparagus cooked in 1 teaspoon of Canola oil

9pm - 1 scoop ON casein protein

Total Calories = 1640 <-- 715 less than maintanence for 157 lbs

157g protein / 163g carbs / 40g fat

38% protein / 40% carbs / 22% fat


~1.4 lbs lost per week if this diet is eaten 7 consecutive days.

SUPPLEMENTS
EAS vanilla whey
EAS chocolate whey
Primaforce Glutaform*
Optimum Creatine Monohydrate
Scivation Xtend*
NOW BCAA powder
Animal M-Stak
Animal Stak
Animal Pump
Optimum casein protein


*Hey, since I take these that makes me pretty cool, right???


If anyone's interested here's my previous journal from last June 1, 2007 up until today June 20, 2008... I cut... bulked... cut (still cutting): http://forum.bodybuilding.com/showthread.php?t=3040911



Thanks, all!

[newbiedreamer]

Tottally subbed...........we'll be waiting for ya buddy

[smallguyjoe]

Mon - Arms... cardio post weights 10-15 min (some HIIT)

Tues - Legs and Calves

Wed - Delts, Traps, and Abs... cardio post weights 10-15 min

Thurs - Arms II... cardio post weights 10-15 min

Fri - Back... cardio post weights 10-15 min (some HIIT*)

Sat - Calves, Abs, Traps, Chest... cardio post weights 10-15 min (some HIIT)

Sun - OFF


*Depends how sore my legs are from Tues if I do HIIT on Friday.



I have found that higher volume is the way to go for me. I do anywhere from 12-20 sets per muscle. Traps and Abs I only do 6-8 sets usually.

I also have read research that says 10-15 reps w/ 30-60 second rests promotes the most release of Growth Hormone and Testosterone, and that this style of training is optimal for hypertrophy/muscle mass gains.

I generally train like this... short rest periods... sets to failure... dropsets... supersets. I don't do too much strength training. I do it... just not as much as hypertrophy type training.

[smallguyjoe]

Tottally subbed...........we'll be waiting for ya buddy

Oh snap! I was just posting my routine for peeps to check out while I'm gone! Thanks, Natalia

I'll talk with ya soon, bud

[smallguyjoe]

Morning weight before vacation: 157.8 lbs

I hope to only gain water weight while away, but who knows... I will be eating loose.

Here goes my measurements... The Start and then this weeks:


1/12/2008 - 2 weeks before starting my cut

weight = 177 lbs
waist = 36
belly = 35
hips = 40
thigh = 24.25
chest = 44.5
shoulders = 52
arms = 16
calves = 14.75
forearms = 12.5
neck = 16

19.4% body fat w/ 141 LBM according to Navy method


6/17/2008 - after 4.5 months of cutting

Weight = 157.0 lbs (- 20 lbs)
waist = 31.75 (- 4.25)
belly = 30.25 (- 4.75)
hips = 37.25 (- 2.75)
thigh = 23.25 (-1)
chest = 43.5 (-1)
shoulders = 49.25 (- 2.75)
arms = 15.5 (-.5)
calves = 14.5 (-.25)
forearms = 12 (-.5)
neck = 15.25 (-.75)

10.5% body fat w/ 140.7 LBM according to the Navy method


*My weight and measurements were all taken on an empty stomach after I pee in the morning.

[smallguyjoe]

Weight: 161.8 lbs


Well, I gained exactly 4 lbs. I am really hoping it's all water, but it's possible I put on maybe 1 lb of fat considering how I ate. I won't be sure for a few days until the water weight drops off. I'm confident that I am definitely up at least 2 lbs from just water. Hopefully the other 2 lbs are only water as well .


I am not training today (Saturday). I plan on eating clean today and tomorrow, and goin full force starting Monday.

We had a great time on vacation... relaxed a whole lot, and got some sun... just enjoyed time with the family . My average daily diet was: about 10 egg whites and 2 whole eggs cooked in olive oil or canola oil and then I'd throw on this pepper and onion relish (it was SOOOOO GOOD!); 2 bowls of oatmeal w/ brown sugar and raisins or blueberries; 1 EAS Myoplex shake; a peanut butter and jelly sandwich or a Snickers Nutrition bar; ICE CREAM; and one meal was different everytime (pizza, pasta, cheese burger, etc.)

So, bascially I ate pretty poorly, but still not absolutely awful. I'm not worried about it b/c I plan on working harder than I've worked up to this point these next 5 weeks before my next vacation. My goal is to lose a body fat % each week leading up to vacation, so that means ~1.7-1.8 lbs per week. My diet in place should insure 1.4 lbs lost and then I plan on doing low intensity cardio 3-6x per week for 1 hour in the evenings to enable me to lose 1.8 lbs per week. Basically, I figure I'm 10-11% bf right now and plan on being 5-6% bf by the time I leave for the beach again .


I KNOW I can do this.

[FATHER FLEX]

Your protein is a little low for the caloric deficit, or at least in traditional thinking it is. Keep it that way, and prove a point. I have always thought people use absurd amounts of protein, so keep it there.

Get lean baby!

Edit: Leaner...You all ready look great bro. Will follow up on you now.

[smallguyjoe]

Your protein is a little low for the caloric deficit, or at least in traditional thinking it is. Keep it that way, and prove a point. I have always thought people use absurd amounts of protein, so keep it there.

Get lean baby!

Edit: Leaner...You all ready look great bro. Will follow up on you now.

Thanks, Alberto!

DUDE! How'd the show go????


Yeah, the thing about my protein intake is I was eating high protein like the majority of bodybuilders do, and I took a Nutrition class this past semester and an Exercise Science class which both stated that athletes only need 1 x body weight of protein.

Not saying that athletes are the same as bodybuilders, but I've been sticking to 1 x bw or just a little over and I've been fine while cutting. This way I can eat higher carbs and have better energy levels. I did the low carb diet to lose fat before - even during this cut actually. It works, but when I lowered my fat intake and my protein intake and then bumped up the carbs I lost weight at he same rate and felt much better.

We'll see how it goes, ya know? Worst thing that could happen is I sacrafice a small amount of LBM... I don't want that to happen, but I want to see if what they teach in these classes works. Plus, like I said, I've been great so far.


Hahaha I'm getting there, but yeah, it's time to get LEAN, man! I want so bad to get rid of my low back fat, see the bottoms of abs 5 and 6, and have very pronounced delt/arm separatrion. We'll see if I can do it!

Your support/advice/etc. will help tremendously!

[smallguyjoe]

6/21

Weight: 157.8 lbs


*Each set to failure (or just short of it)... 30-45 sec rests between sets... 1-2 min between exercises... trying to do no less than 10 reps each set, and to fail before 15.

Standing Calves Machine
#9 x 15
#10 x 10
#9 x 11
#8 x 12
#8 x 10
#7 x 11

Rotary Calf
85 x 12
85 x 11
80 x 11
75 x 12
75 x 11
70 x 12

DB Shrugs
105's x 11
100's x 13
100's x 11
95's x 12
95's x 11
90's x 12

Incline DB Press
80's x 10
70's x 10
60's x 10
50's x 10
50's x 10

Flat DB Press
70's x 8 <-- I didn't fail here... my hip almost cramped... weird
70's x 5 <-- failed
50's x 10

Dips to failure
20
13

Incline Flyes
30's x 10
30's x 10

Weighted Ball Crunches
25 lbs x 25, 25, 17

Side Bends
25 lbs x 15, 12 each side

Side Laterals
25's x 12
20's x 10
15's x 10

Some forearm stuff


6/29

Weight: 159.8 lbs


I started on Sunday so I could take off Friday (4th of July). Next week my training will go back to my normal Mon-Sat schedule...


*Each set to failure (or just short of it)... 30-45 sec rests between sets... 1-2 min between exercises... trying to do no less than 10 reps each set, and to fail before 15.

Close Grip Bench
bar x 20
175 x 12
155 x 10
135 x 10
115 x 10

Lying Kickbacks
30's x 10
25's x 11
20's x 13
20's x 11

1 Arm Reverse Pushdown
50 x 10
40 x 10
30 x 12
30 x 10

Rope Pushdown
70 x 11
65 x 10
55 x 12
50 x 10

Skull Crushers - medium grip
65 x 12
55 x 12
55 x 10
45 x 12

Barbell Curl
75 x 12
65 x 10
55 x 10
45 x 10

*Same as last time I did this: my biceps had pretty much NOTHING left after these 4 sets!

Incline Curl
20's x 10
15's x 10
12.5's x 12
12.5's x 10

Reverse EZ Curl
45 x 10
35 x 12
35 x 10
30 x 11

Hammer Curl
30's x 10 <-- same time; the rest are alternating
25's x 12
25's x 11
25's x 11

EZ Wide Curl
55 x 10
35 x 11

EZ Close Curl
55 x 12 <-- cheating
35 x 10

Cardio
-10 min moderate intensity post weights

-an hour of Ultimate Frizbee (spelling ???)



I made some awesome progress! It's most likely the week off, but at the start I didn't feel like it was going to be a good workout. My close grip bench was feeling pretty weak... then by lying kickbacks I was doin better than I did last time I did this workout. Perhaps the creatine from Animal Pump kicked in? I dunno... could have nothing to do with the supplements, but in a way I hope it WAS the supplements b/c I want them to do something, hahaha... I'd rather find that these stupid things are doing something rathwer than nothing! Hahaha I don't like to find that I wasted money

[smallguyjoe]

Weight: 158.8 lbs

Up 1 lb from when I left... it's commin off

Warm up
body weight squats x 15
bar x 10 squats


*All rests 30-60 sec... each set to failure... couldn't quite make it to 10 reps on some, and hopefully by next week my leg strength will be back.

SQUATS
225 x 5
185 x 5
155 x 8
135 x 10

DB SPLIT LEG SQUATS (reps each side)
45's x 5
35's x 7
35's x 6
30's x 6

SLDL's
135 x 10
135 x 10
135 x 10
135 x 10

*I figured I'd only do 4 sets of 10 this week and next week I'll actually lift some weight...

LEG CURL
90 x 10
80 x 11
70 x 12
65 x 11

*These weren't too bad... they felt good...

LEG EXT
70 x 12
65 x 11
60 x 10
55 x 10

*Definitely did alright here...

STANDING CALVES MACHINE - all w/ 2 sec pause at top
toes IN
#9 x 12
#9 x 10
#8 x 11
toes OUT
#8 x 10
#7 x 12
#7 x 12
straight
#7 x 12
#7 x 11
#7 x 10

ROTARY CALF - same pause method as SCM
80 x 13
80 x 11
75 x 12
75 x 12

CARDIO
-None post weights

-I plan on doing some LOW intensity tonight... just some walking or sittin on an exercise bike...




I was very surprised at how I just didn't have it in me today. When I went to do squats I just wasn't there mentally. I was unable to push out the reps, and I pretty much gave up and setteled for just a few reps. I think by next week I'll be ready to actually put in the work...

[MoEcho]

Great log and progress Joe!! I'm subbed

[smallguyjoe]

Weight: 159.0 lbs

My diet was spot on yesterday; just clarifying that since my weight went up...

I suppose it will take a few days for my body to adjust to my diet again and training. Also, I probably lost more water on Sunday than I did yesterday... bla bla bla... also, who knows what all the supplements I'm taking are doing...

I did end up walking around my neighborhood for a little over 30 min last night, so that was good. I'm thinking about mowing the lawn after work today for my "Low" intensity cardio .

I woke up with a brutal headache this morning... I think it was a mixture of sinuses and caffiene (I think the stimulant pill may be less caffiene than I was consuming for my 2nd caffiene intake per day). Anyway, I hope this headache will go away, and NEVER come back, hahaha... it was borderline migraine-like . It's feeling better... not completely better, but I think I'll be alright to train in a little. I have Shoulders/Traps/Abs today... almost my whole body is sore from my 2 previous workouts (taking a week off will do that to ya!). I think I may not do any Shoulder Presses to let my Triceps fully recover - especially since I train them again tomorrow! It's all good

Great log and progress Joe!! I'm subbed

Sweet! Thanks

I see you've got a log as well... I'm gonna go check it out

[smallguyjoe]

*All sets are done to failure or just short of... reps 10-15 (no less than 10 is the goal and to fail by 15)... 30-45 sec rests between sets... 60-90 sec rests between exercises. For abs it's a bit different...


STANDING OVERHEAD FRONT PRESS - shoulder width grip
bar x 15
95 x 12
85 x 10
70 x 9
60 x 10

*I'm tellin ya... these alone might be enough for the whole workout! My front and side delts were BEAT! Good stuff...

STANDING BEHIND THE NECK PRESS - wide grip
60 x 12
55 x 10
bar x 13

*I felt it pretty good in my side delts and a bit in the rears here...

REAR DELT MACHINE
70 x 12
60 x 12
60 x 10
50 x 12

*I made some progress here from the last time I did this workout!

SIDE LATERALS
20's x 12
20's x 10
15's x 10
12.5's x 12

DB SHRUGS
100's x 13, 11
95's x 12, 10

BARBELL SHRUGS
185 x 14
switched to behind the back shrugs
185 x 12
185 x 11
185 x 10

*Doin em behind the back felt good... I haven't done these in MONTHS!

LEG RAISES
20

BALL CRUNCHES
+25 lbs (behind head) x 30

SIDE BENDS
w/ 25 lbs x 12 each side

HANGING LEG RAISES
20

CARDIO
-Low intensity for 20 min total... 10 min walking at an incline and then 10 min on Cross Ramp at a higher pace.

-I may or may not get around to evening cardio... we're havin family over for dinner - Yes, I will be eating my egg whites and broccoli, and won't be having any of the desert my wife made!!!!


NOTES
So, my headache went away about a 1/4 through the workout... it sucked doing the overhead presses! I decided to do em b/c my tri's felt fine. They sure were pumped though after the 7 working sets of presses . It's funny... I guess the Animal Pump does something when it comes to pumps b/c I felt my calves feeling pumped while walking around the gym today. And, yesterday while training legs my arms were feeling pumped! The muscles trained the previous day are never pumped during the next days workout, so it's eiether the supplements or it has something to do with taking last week off... I dunno... I don't really care, but it's kind of cool .

Hopefully my headache is not supplement related. We'll see... I think it's allergy related...

[Pelluco]

nice log Joe you are doing great keep it coming. hope you get better from that headache

[smallguyjoe]

Weight: 159.0 lbs

I felt pretty lean and tight when I woke up this morning... I was surprised I wasn't less on the scale.

The diet is tough this week. I think my body liked eating more last week, and I have been pretty hungry... more so than usual. Haven't given in to any temptations to eat more though. I was close to eating a spoonfull of almond butter last night... I WAS HUNGRY!!!!

I think this weekend I'll take measurements and body fat just to check and see. I didn't want to last weekend b/c I figured it'd mess with my head since I knew I was holding more water than usual.

Last night sure was tough though... Sarah made my favorite chicken! She marinates it in sour cream, paprika, lemon juice, maybe some other seasoning... then puts bread crumbs on it and pours oil and butter on em, and bakes em... half way through she takes em out and puts more butter and oil on em ! It's sooooooooooo GOOD!!!! Anyway, she always serves it with chicken rice and peas... really good... then she even made these cinnamon strusel muffins, AND a chocolate mouse desert!!!!

I did not eat any of it.

I am trying to be as strict as I can until my vacation.

nice log Joe you are doing great keep it coming. hope you get better from that headache

Thank you

Yeah, I was so happy when I woke up this morning and my headache was gone! What a relief! I feel much better today, and am hoping for a good arm workout .

Thanks for the support

[smallguyjoe]

*30-45 sec rests; all sets to FAILURE... trying to do no less than 10 reps... failing by or before 15... 60-90 sec between exercises

DIPS
BW x 15
+25 lbs x 11
+10 lbs x 10
BW x 10

DB SKULL CRUSHERS
20's x 13
20's x 10
17.5's x 10
15's x 10

DB CLOSE GRIP BENCH
45's x 11
35's x 10
30's x 13
30's x 11

PUSHDOWN - w/ straight bar
110 x 12
100 x 11
95 x 10
90 x 10

OVERHEAD ROPE
90 x 12
85 x 10
75 x 10
65 x 10

*I switched the order of my triceps exercises, so not sure about progress... they were pumped like crazy though... I like it when my tri's get pumped b/c I can see that I actually DO have a lateral head

EZ CLOSE GRIP CURL
70 x 11
65 x 10
55 x 10

*Some good progress here, and my tiny biceps felt awesome after these!

EZ WIDE GRIP CURL
55 x 11
45 x 11
40 x 12

*More progress!

EZ REVERSE GRIP CURL
40 x 12
40 x 10
35 x 10

*Again moved up a little in weight and did the same reps! I really focused on my brachialis here, and I felt it there and in my biceps... I WANT TO SEE MY BRACHIALIS!!!!!

CROSS BODY HAMMER CURL
35's x 11
30's x 11
25's x 12

DB ALTERNATING CURL
35's x 10
30's x 10
25's x 10

CARDIO
-Moderate/Low Intensity 10 min on Cross Ramp

-Tonight I'll burn some Calories bowling it up w/ my BOOOOYYYYYZZZZZ



NOTES
-I felt great today! Felt pretty strong... had some great mind/muscle connections... I felt like the workout was productive for sure.

-I got some fresh blueberries, so I put 3/4 cup in my PW oatmeal and a 1/4 cup in my salad instead of the apple... pretty close to the same Calories and all... just a few more. In the salad it was pretty good... the apple's better, but in the oatmeal w/ the vanilla whey and cinnamon it was incredible!!!

-I ended up talking with a younger guy at my gym (18 yrs old). I could tell from talking to him that he wants to improve his physique; I was trying to give him some advice based on what I've done that has worked. I hope to see him more, b/c I think I can help him if he puts in the work. I'm excited for when I'm finally a PT b/c I am looking forward to helping others reach their goals .

[smallguyjoe]

Weight: 157.8 lbs


Nice! I'm back to the weight I was before goin on vacation. I actually feel leaner, but it maybe be wishful thinking .

Here are some pictures I took last night after bowling... I just wanted to see where I was at as far as pictures go... I weighed myself afterwards and I was 160.4 lbs

*EDIT* My camera is so annoying... the date stamp got reset and is reading day / month / year... these pics ARE from July 2, 2008.

[smallguyjoe]

*30-45 sec rests (mostly 30 sec rests)... trying to not do less than 10 reps... each set to failure

BW PULL UPS
14
7
*30 sec rest between last set of Pull Ups and BB Rows
Free Motion LAT PULLDOWN
110 x 10
100 x 10
90 x 11

*Slight progress here, not much, but progress is progress, ehh?

BENT OVER BARBELL ROWS
175 x 12
155 x 10
135 x 11
135 x 10

BW HAMMER GRIP PULL UPS
10
*2 more than last time... I made it to 10!!! WOOOOHOOOOOO!!!!
**30 sec between this one set and then T-Bar Rows...
T-BAR ROWS
135 x 10
110 x 12
105 x 10
85 x 11

DB BENT OVER ROWS
60's x 10
55's x 10
50's x 10

DEADLIFTS
135 x 10
225 x 7
BACK EXT
w/ 35 lbs x 12
w/ 35 lbs x 10

LAT PULLDOWN
80 x 15
80 x 11
70 x 13

CARDIO
- 10 min Total / moderate/high intensity

- Hopefully I can get around to some low intensity cardio this evening




NOTES
- My back felt better than it's felt in a long time today... this workout was awesome! It's the kind of workout that you just feel like you're goin to grow from... unfortunately since I'm cutting if I do grow from it it will be quite minimal hahaha...

- Just to note here: Thursday nights we ALWAYS go out to dinner with my parents, and also while I'm at it Sunday lunches are almost always at my in-laws house after church. Just sayin b/c these 2 meals are always different than my planned meals. I usually don't go over board at either meal, but occasionally if we go somewhere awesome on Thurs nights I indulge a bit. Since I am really trying to make some serious progress before the 1st week of August I will not be indulging much at all - if at all. My daily Calories on Thursdays will always be a bit higher than the other days though... should only be by 100 to no more than 500 more though... usually closer to 100-200 .

- As tomorrow's the 4th of July I will not be bringing all my planned meals with me to the bbq's . I will not be lifting, but will be goin for a brisk walk (maybe some jogging) w/ my wife tomorrow. I will not eat any deserts (my downfall), and will not binge eat. I may bring some type of food (protein shake... chicken and salad... I dunno)... I don't think it will be necessary though.

- Saw that dude again at the gym... informed him that his ROM with squats is doing next to nothing... he's barely even going a 1/4 of the way down on a Smith Machine. Then he came over when I was doin T-Bar Rows and asked me how to do em... I showed em and let him try. He said he was gonna add T-Bars and Bent Over Rows to his routine ... Good for him, ehh? Before he knows it he'll be makin some good progress if he straightens out his form, ROM, and exercises... I dunno what his diet's like, but we'll worry about that in time . I was glad to help out though.

[lordkovacs]

- Just to note here: Thursday nights we ALWAYS go out to dinner with my parents, and also while I'm at it Sunday lunches are almost always at my in-laws house after church. Just sayin b/c these 2 meals are always different than my planned meals. I usually don't go over board at either meal, but occasionally if we go somewhere awesome on Thurs nights I indulge a bit. Since I am really trying to make some serious progress before the 1st week of August I will not be indulging much at all - if at all. My daily Calories on Thursdays will always be a bit higher than the other days though... should only be by 100 to no more than 500 more though... usually closer to 100-200 .

--------Same here. I go out EVERY Friday night. It's good that you're cognisant of the minor cheat on Thursdays, rather than making rationalizations (many make that mistake). Good luck, and I'll enjoy following along.

cheers,
Mike

[smallguyjoe]

--------Same here. I go out EVERY Friday night. It's good that you're cognisant of the minor cheat on Thursdays, rather than making rationalizations (many make that mistake). Good luck, and I'll enjoy following along.

cheers,
Mike

Thanks, Mike! the support is appreciated!

Yeah, I almost never go out of my way to cheat, but I allow once a week if the situation arises...

[smallguyjoe]

Just wanted to post that I did 25 min low intensity cardio on my tred mill .

I also had a great dinner at Bone Fish Grill

[smallguyjoe]

Weight: 158.0 lbs


^^^Not bad considering the amount of sodium that was in my dinner last night .


CARDIO
- 70 min of Low Intensity / 20 min on bike + 50 min on tred mill



I hope everyone has an awesome 4th of July!!!

[FATHER FLEX]

Killing it JOSE! Lean and mean! Happy 4th as well amigo.

[smallguyjoe]

Killing it JOSE! Lean and mean! Happy 4th as well amigo.

Hahaha thanks, homie

[smallguyjoe]

Weight: 159.4 lbs


Gonna do Chest/Traps/Calves/Abs a little later...

[smallguyjoe]

My wife's startin work next week, so training on Saturday's will be hard. I'll be watchin our son by myself on Saturdays now. In time I may switch back to a 6 day routine, but for a while I think I'm gonna try a 5 day routine, so I'll be consistant for sure. Otherwise it may turn out that some Saturdays I train and others I don't b/c I can't get my parents or Sarah's to watch Isaac... I don't like to be inconsistant. Also, I've been doin 6 days a week for months now... maybe an extra day of rest may be good... we'll see how it goes... I do actually prefer to train 6x, but whatever...

Mon - Delts / Calves / Forearms

Tues - Arms / Abs

Wed - Back / Traps

Thurs - Legs / Calves

Fri - Chest / Arms / *Abs

Sat - OFF... maybe cardio

Sun - OFF... maybe cardio


*I may or may not have time to do Abs on Friday... we'll see.

**I'll try to squeeze in at least 10 min of cardio post weights on all 5 days... it will all depend on time.

[smallguyjoe]

Weight: 159.4 lbs


*Each set to failure (or just short of it)... 30-45 sec rests between sets... 1-2 min between exercises... trying to do no less than 10 reps each set, and to fail before 15.


Incline DB Press
25's x 12 <--- warm up
80's x 11
70's x 11
60's x 10
50's x 10
90 sec rest...
65's x 10
55's x 10

Dips to failure
+45 lbs x 9
bw x 19
bw x 10

Incline Flyes
40's x 10
35's x 10
30's x 10

DB Shrugs
105's x 12
100's x 10
95's x 12
90's x 10

Weighted Ball Crunches
25 lbs x 30, 20

Side Bends
25 lbs x 12 each side

Some forearm stuff w/ 25's

Standing Calves Machine
#10 x 10
#9 x 13
#9 x 12
#9 x 11

Cardio
- 10 min on Cross Ramp: 3 min moderate; 6 min HIIT; 1 min cool down


NOTES
- Since I will be doing Calves on Monday I only did 4 sets today.

[smallguyjoe]

So, the wife and I went walking around this park/garden type place for about an hour and 15 min. The for the 1st time in a very long time I actually had a craving...

I wanted a cheeseburger w/ fries and a vanilla milk shake

We went to Ruby's Diner and it was freakin good!


Too bad I cheated the 1st week that I said I wasn't going too! Darn it !

Ehh... not the end of the world... I gotta be more strict though... here's to next week! Cheers

[smallguyjoe]

Not bad for after a cheeseburger, fries, and a milkshake!

[achtungbaby]

Graet pics Joe! Looking built. You're putting the rest of us to shame. Great cheat meal too...that must have tasted so good after your weeks of being strict I think you earned it :P