Heath's Cut Log

**heatlill** · 02-22-2010, 11:39 AM

Monday 02/22/2010

Weight: 229 ( Too many carbs this weekend )

Workout: Back Day

DeadLift:
10x195
5x235
5x275
5x315
5x355
5x395

BB Row:
10x145
5x155
5x165
5x175
5x185
5x195

Narrow Parallel Grip Pullups (Band assisted)
8
6
4
4
3
3

Inclined Lever Rows
10x90
10x90
7x90

Diet
Total Calories: 2910 ( Bad bad dinner )
Fat: 103.3 32%
Carbs: 235.8 33%
Protein: 254.3 35%

Had class tonight and the wife got home late so we had pizza. Need to start cooking extra stuff on sunday so we can have healthy leftovers.

Not overly upset by eating this way, it just keeps making my goal take that much longer to achieve.

**heatlill** · 02-23-2010, 10:55 AM

Tuesday 02/23/2010

Weight: 228 (still dropping water weight)

Workout: Chest/Abs

BB Flat Bench:
10x134
5x165
5x185
5x205
5x225
4x245 (3 more reps than last week, felt much better today.)

Inclined DB Bench:
10x65s
10x70s
8x75s (2 more reps than last week.)

Lying Cable Flies
10x3.5
10x4
8x4.5

Dips
10xBW
10xBW
8xBW

Lying Strait Leg Raises
15
15
15

Best chest workout I have had in a long time. Felt great.

Diet
Total Calories: 2222
Fat: 45.4g 18%
Carbs: 204.0g 36%
Prot: 249.4 46%

**heatlill** · 02-24-2010, 10:52 AM

Wednesday 02/24/2010

Weight: 226

Workout: 30 min Treadmill @ 6 mph.

Diet (I was doing well all day then I fell off the wagon after dinner. I have got to exercise more will power.)
Calories 2,934
Fat: 76.7g 24%
Carbs: 288.8g 40%
Prot: 267.4 37%

**heatlill** · 02-25-2010, 11:49 AM

Thursday 02/25/2010

Weight:228

Workout: Leg Day

Squats:
10x185
5x235
5x275
5x315
4x355
3x355 (Same as last week, though I felt like I was lower on these last sets)

SLDLs
10x155
10x175
10x195

Donkey Calf Raise Sled
Warmup
20x280
20x280
20x280

DB Step ups
20x40s ( 10 Per leg )
20x40s ( 10 Per leg )
20x40s ( 10 Per leg )

Diet
Calories: 2,751
Fat: 75.2g 24%
Carbs: 214.3g 31%
Prot: 305.1g 45%

**heatlill** · 02-26-2010, 01:16 PM

fFriday 02/26/2010

Workout: Shoulders/Arms

BB Shrugs
10x315 Front
10x315 Back
10x355 Front
10x355 Back

Upright BB rows
10x95
10x105
6x115

Seated Rear Delt DB Raises
10x20
8x20
10x15

Seated Cable Facepulls
10x5
10x6
8x8

DB Preacher Curls
10x25 ( per arm )
10x30 ( per arm )

BB Curls
10x80
6x80

Diet
Calories: 2735
Fat: 111.8g 37%
Carbs: 193.3g 29%
Prot: 237.8g 35%

**heatlill** · 03-01-2010, 07:56 AM

Saturday 02/27/2010

Workout: Spinning 45 min.

Diet
Calories: 2415
Fat: 65.8g 25%
Carbs: 222.2g 37%
Prot: 229.9 39%

Sunday 02/28/2010

Workout: Spinning 45 min.

Diet
Calories: 3190
Fat: 96.7g 27%
Carbs: 348.7 43%
Prot: 240.4 30%

**heatlill** · 03-01-2010, 10:40 AM

Monday 03/01/2010

Workout: Back Day
Dead Lifts:
10x195
5x235
5x275
5x315
5x355
5x395

BB Rows:
10x145
5x165
5x175
5x185
4x195
5x195

Chinups
3xBW
3xBW
4xBW
3xBW
2xBW

DB Rows
10x65
10x70
10x75

Diet
Calories: 2593
Fat: 73.5g 25%
Carbs: 191.9g 29%
Prot: 291.5g 46%

**heatlill** · 03-02-2010, 01:26 PM

Tuesday 02/23/2010

Weight: 224

Workout: Chest/Abs

BB Flat Bench:
10x134
5x165
5x185
5x205
5x225
4x245

Inclined DB Bench:
10x65s
8x70s
7x70s (Was rushed today so I didn't rest enough between sets.)

Lying Cable Flies
10x3.5
10x4
8x4.5

Dips
10xBW
8xBW
5xBW
5xBW
5xBW

Lying Strait Leg Raises
20
19
15

Diet
Calories: 2954
Fat: 126.6g 37%
Carbs: 237.3g 32%
Prot: 230.9g 31%

**heatlill** · 03-04-2010, 08:28 AM

Wednesday 03/03/2010

Weight: 224

Workout: Treadmill 30min @ 6mph

Diet
Calories: 3223 ( chocolate milk shake...sigh )
Fat: 94g 26%
Carbs: 323g 39%
Prot: 276g 35%

**Spectra360** · 03-04-2010, 08:59 AM

Keep Up The Good Work!

**heatlill** · 03-04-2010, 02:04 PM

Originally Posted by Spectra360

Keep Up The Good Work!

Thanks man.

**heatlill** · 03-04-2010, 02:10 PM

Thrusday 03/04/2010

Workout: Leg Day

Weight: 223

Squats:
10x185
5x235
5x275
5x315
5x355
4x355

SLDLs
10x165
10x185
9x205

Calf Raise Sled
25x280
20x280
20x300

Seated Hamstring Curls:
10x70 per leg
10x70 per leg
8x70 per leg

Seated Quad Extensions
10x70 per leg
10x70.2 per leg
10x70.4 per leg

Diet
Calories: 3163 (Home made chicken tacos.)
Fat: 107.6g 30%
Carbs: 239.7g 31%
Prot: 302.3g 39%

**heatlill** · 03-06-2010, 11:23 AM

Friday 03/05/2010

Weight: 225

Workout: Shoulders/Arms

Smith Shrugs:
10x315 Front
10x315 Back
10x345 Front
10x345 Back

DB Lateral Raises:
10x20s
7x20s
5x20s

Cable Standing Cross Row:
10x4
10x4
8x5

DB Shoulder Press:
10x55
8x55
6x55

BB Curls
10x80
6x90
6x90
4x90

Rotator Cuff Work

Diet
Calories: 2881
Fat: 109.7g 34%
Carbs: 215.2g 30%
Prot: 254.9g 36%

**heatlill** · 03-08-2010, 01:33 PM

Saturday 03/06/2010

Workout: 45 min Spin Class

Diet
Calories: 3831
Fat: 135.2g 31%
Carbs: 449.1g 46%
Prot: 211.8 22%

Sunday 03/07/2010

Workout: 45 min Spin Class

Diet
Calories: 4511
Fat: 110.9g 24%
Carbs: 543.9g 53%
Protein: 228.9g 23%

This is what happens when you have Home made potato chips and whole wheat pasta during dinner. Needless to say I have my work cut out for me.

**heatlill** · 03-08-2010, 01:38 PM

Monday 03/08/2010

Weight: 227 ( not bad for the carbs I ate this past weekend)

Workout: Back Day
Dead Lifts:
10x205
5x245
5x285
5x325
5x365
2x405 ( Personal Best! )

BB Rows:
10x145
5x165
5x175
5x185
5x195
5x205 (Personal Best, time to increase weight)

Pull ups parallel narrow grip
4xBW
3xBW
3xBW
2xBW
3xBW

Lat Pulldowns:
8x12
5x13
5x13
5x13

Good day today, lifting 8 plates on my last DL set felt great, even if it was for only 2 reps.

**heatlill** · 03-10-2010, 05:49 AM

03/10/2010 Chest/Abs
Inclined BB Bench
10x135
5x165
5x185
4x205
3x205
3x205

Decline DB Press
10x70s
8x75s
4x75s

Standing Cable Flies
10x4
9x5
8x5

Dips
10
8
7
7

Jacknife Crunches
30
30
30

DB Side Bends:
10x55
10x55
10x60

Diet
Calories: 2838
Fat: 61.8g 20%
Carbs: 264.4g 38%
Prot: 286.2g 42%

**heatlill** · 03-10-2010, 11:54 AM

Wednesday 03/10/2010

Weight: 225 (Need to get my diet back in check, I'm not dropping)

Workout: Cardio
30 min @6MPH on treadmill.

Chinups:
4
3
3
2

Diet
Calories: 2695
Fat: 69.5g 23%
Carbs: 246.9g 35%
Prot: 284.3g 42%

**heatlill** · 03-12-2010, 05:23 AM

Thursday 03/11/2010

Weight 225

Workout Legs

Squats:
10x185
5x235
5x275
5x315
3x355
3x355

SLDLs
10x175
10x195
8x215

Calf Sled
25x320
25x320
25x320

DB Lunge
10x45
8x45
6x45

Diet
Calories 2665
Fat: 61.7g 20%
Carbs: 228.5g 34%
Prot: 304.2g 46%

**heatlill** · 03-12-2010, 12:36 PM

Friday 03/12/2010

Weight: 227

Workout Shoulder/Arms/Abs
Shrugs
10x315 front
10x315 back
8x365 front
6x365 back

Seated BHN Press
10x135
10x145 - stopped after I got a pinch in my shoulder

DB Rear Delt Raise
10x15
10x20
8x20

Lateral Delt Raise
10x20
10x20
8x20

DB Seated Shoulder External Rotation
10x20
10x20
8x20

Bench Dips
20xBW
15xBW+45
10xBW+45
10xBW+45

BB Curls
10x90
10x90
8x90

Jacknife Crunches
30
30
30

**heatlill** · 03-16-2010, 04:12 AM

Friday's Diet:
Total Calories 4404 (Went out to dinner and had some beers with friends)
Fat: 132.3g 25%
Carbs: 467.3g 40% ( seafood pasta )
Prot: 317g 28%
Alc: 42.8g 7%

Saturday 03/13/2010
Workout: Spinning 45 min
Calories: 3624
Fat: 80.5 20%
Carbs: 511g 56%
Prot: 209.3g 23%

Sunday 03/14/2010
Workout: Running 20 min
Calories: 2741
Fat: 44.1g 14%
Carbs: 392.6g 56%
Prot: 195.9g 29%

Pretty much fell off the wagon. Kinda pissed about it, trying to roll that into some stricter dedication moving forward.

**heatlill** · 03-16-2010, 04:17 AM

Monday 03/15/2010
Workout: Back
DeadLift:
10x205
5x245
5x285
5x325
5x365
3x405

BB Rows:
10x145
5x165
5x175
5x185
5x195
5x205

Chin ups:
4
3
3
2
2

DB Rows:
10x65 per arm
10x70 per arm
10x75 per arm

**heatlill** · 03-17-2010, 04:44 AM

Monday's Diet
Calories: 2983
Fat: 86.5g 26%
Carbs: 306g 41%
Prot: 249.1 34%

**heatlill** · 03-17-2010, 04:57 AM

Tuesday 03/16/2010

Weight: 227

Workout: Chest/Abs

Incline BB Press
10x135
5x165
5x185
2x205
3x205

Standing Low Cable Flies
10x4
10x4.5
8x5

Incline DB Press
6x70
7x70
5x70

Flat DB Flies
10x30
10x30
10x30

Inclined Pushups
3x10

Jack Knife Crunches
3x30

45 Degree Side Bends
3x10

Calories: 2543
Fat: 75.4g 26%
Carbs: 206.3g 31%
Prot: 268.5g 43%

**heatlill** · 03-18-2010, 04:41 AM

Wednesday 03/17/2010

Workout: Treadmill 30 Min @ 6mph

Calories: 2579
Fat: 81.7g 28%
Carbs: 196.7g 29%
Prot: 281g 43%

**heatlill** · 03-19-2010, 05:33 AM

Thursday 03/18/2010

Weight 227

Workout: Legs
Squats:
10x185
5x235
5x265
5x295
5x325
5x355

SLDLs
10x175
10x195
10x215

Calf Sled
25x270
18x320
20x320

Single Leg DB Squat
10xBW per leg
8x20s per leg
8x20x per leg

Calories: 3002
Fat: 86.3g 25%
Carbs: 293.1g 38%
Prot: 243.1g 32%
Alch: 24.9g 6%

**heatlill** · 03-23-2010, 04:36 AM

Friday 03/19/2010

Workout: Shoulders/Arms/Abs

Shrugs:
10x315 Front
10x315 Back
8x365 Front
8x365 Back

Lying DB Lateral Raise
10x15 (each arm)
10x20 (each arm)
10x25 (each arm)

Seated DB OH Press
10x50
10x55
10x60

Lateral Delt Raise
10x15
8x20
7x20

Tricep Extention
10x12
10x12
8x12

BB Curls
8x90
8x90

DB Isolation Curls w/ Static hold
5x25(each arm)
5x25(each arm)

Inclined situps
15
10
7

Calories: 2874
Fat: 112.3g 34%
Carbs: 252.4g 34%
Prot: 235.1g 32%

**heatlill** · 03-23-2010, 04:45 AM

Saturday 03/20/2010
Workout: Spinning 45 min
Calories: 3703
Fat: 124.4g 30%
Carbs: 318.2g 34%
Prot: 322.6g 36%

Sunday 03/21/2010
Workout: Spinning 45 min
Calories: 3598
Fat: 150.7g 37%
Carbs: 287.7g 32%
Prot: 274.4g 31%

**heatlill** · 03-23-2010, 04:51 AM

Monday 03/22/2010

Workout: Back

DeadLift:
10x185
5x235
5x285
5x325
5x365
3x405

BB Row
10x175
8x195
7x195

Pullup Neutral Grip (band assisted)
6
5
5
4

BHN Lat Pulldown
8x12 (plate #)
8x12 (plate #)
8x12 (plate #)

Supine Rows
10
10
10

Calories: 2630
Fat: 76.2g 25%
Carbs: 249.9g 37%
Prot: 242.2g 37%

**heatlill** · 03-25-2010, 04:32 AM

Tuesday: 03/23/2010

Workout: Chest/Abs

Inclined BB Press
10x135
5x165
5x185
2x205
4x185

Standing Low Cable Flies
10x4
10x4.5
9x5

Inclined DB Press
10x65
5x70
5x70
9x65

Inclined Push ups
15
10
10

Dips
10xBW
7xBW
6xBW
5xBW

Decline Situps
30
20
10

Calories: 2641
Fat: 71.5g 24%
Carbs: 255.8g 38%
Prot: 248g 38%

**heatlill** · 03-25-2010, 04:39 AM

Wednesday: 03/24/2010

Workout: Treadmill 30 min @ 6MPH

Calories: 2474
Fat: 62.6g 22%
Carbs: 200.4g 32%
Prot: 278.2g 46%

Thread: Heath's Cut Log

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