Ready to drop the fat. Let's do this #ManMode

[acj4k]

Cycle 2 - Week 4 - Deload Squats
5 x 155 lbs
5 x 185 lbs
5 x 225 lbs

Leg press - 5 x 10-12 @ 280 lbs
Leg curls - 5 x 10 @ 150 lbs
Seated calf raises - 4 x 12 @ 115 lbs
Hanging leg raises - 3 x 10
DB side bends - 3 x 10 @ 70 lbs

Weighing in around 229 lbs. Feeling mad skinny lol. I need to just say f it and cut down to 10% and do a slow bulk until next year but mentally, it is still hard getting over the fact that I lost 11 lbs and just feel tiny.

[ExtraPicante]

keep going man. Once you're completely shredded you won't miss the extra lbs that were just fat. Looking real good in the last pic though, keep it up!

[acj4k]

Cycle 2 - Week 4 - Deload Deadlifts
5 x 135 lbs
5 x 185 lbs
5 x 235 lbs

Lat Pulldowns - 4 x 10 @ 165 lbs
Hammer strength mid row - 3 x 10 @ 90 lbs
Cable Crunches - 5 x 10 @ 130 lbs
BB Shrugs - 3 x 12 @ 95 lbs
Preacher curls - 4 x 10 @ 80 lbs

So halfway though my cut and I'm feeling good. Went to a BBQ this weekend and peeps who haven't seen me in a month have actually commented that I look bigger even though I lost 11 lbs. It is a great feeling. Also, since it is the halfway point, took a bit of a break and enjoyed the Memorial Day weekend.

Friday - late night Taco Bell
Saturday - BBQ (lots of chicken, brats, and burgers)
Sunday - ate normal
Monday - sushi

A self check on bf% puts me at 13 or so. Yeah, I think I'm just gonna try to cut down to 220. See how far I can get. Never been a vascular guy so I wonder how I will look. Mentally will be the hardest block to get over. 7 weeks to drop 9 lbs. That is just an arbitrary number though. If I end up being 223 or whatever, then so be it.

keep going man. Once you're completely shredded you won't miss the extra lbs that were just fat. Looking real good in the last pic though, keep it up!

Thanks dood. Appreciate the comments. Yeah, as mentioned, it is mental more than anything. We will see!

[acj4k]

Cycle 3 - Week 1 - 5/5/5+ OHP
5 × 120 lbs
5 × 135 lbs
11 × 155 lbs

Pendlay Rows - 5 x 10 @ 185 lbs
Incline Bench - 4 x 10 @ 155 lbs, 1 x 8 @ 155 lbs
Rope Tricep Pushdowns - 4 x 10 @ 130 lbs, 1 x 15 @ 50 lbs
BB Shrugs - 1 x 10 dropset with 10 second rests in between, started @ 100 lbs and ended @ 40 lbs

First things first, pretty good on OHP. Last rep was iffy but I got it done. The bigger thing for me today was that I have been doing rope tricep pushdowns wrong these past few months. A buddy of mine told me that I have been letting the rope go way to high after pulling it down. Made the adjustment and my tris are on fire. That being said, I had to drop down the weight immensely. It is a bittersweet feeling but I would rather have my form be correct than doing it wrong at a higher weight. Can't wait to try it again on Thursday.

[acj4k]

Cycle 3 - Week 1 - 5/5/5+ Squats
5 x 250 lbs
5 x 290 lbs
10 x 330 lbs

Leg Press - 5 x 10 @ 360 lbs
Good mornings - 4 x 10 @ 145 lbs
Seated Calf Raises - 4 x 15 @ 125 lbs
Standing BW Calf Raises - 1 x 50
DB Side Bends - 3 x 10 @ 75 lbs
V-Situps - 3 x 12

Pretty proud of my squat. 2 months ago, I got 9 reps for my +1 rep and today, I was able to do 10 reps. I know you can't pick and chose which spot to lose fat in but the fat on my gut is starting to annoy me. I think it is time to start adding cardio to my routine.

gg gainz.

[acj4k]

Cycle 3 - Week 1 - 5/5/5+ Decline Bench
5 x 180 lbs
5 x 205 lbs
12 x 230 lbs

Decline BB bench - 5 x 10 @ 150 lbs
Face Pulls - 5 x 12 @ 150 lbs
Rope tricep pushdowns - 5 x 12 @ 50-80 lbs
CGBP - 3 x 8 @ 145 lbs

Solid day today. Didn't increase the weight for the high reps decline and face pulls. Was real focused on getting a good pump instead. Doing the pushdowns with proper form is no joke. And it is time for me to start with the cardio. I be hovering around 229 and need that "oomph" to lose the fat. I want to do a session of HIIT and then maybe 2 sessions of Insanity abs.

HIIT routine

50 sec jog / 10 sec sprint
48 sec jog / 12 sec sprint
46 sec jog / 14 sec sprint
44 sec jog / 16 sec sprint
42 sec jog / 18 sec sprint
40 / 20
40 / 20
42 / 18
44 / 16
46 / 14
48 / 12
50 / 10

Totals to 12 minutes. I would do this on an exercise bike.

[acj4k]

Cycle 3 - Week 1 - 5/5/5+ Deadlifts

5 x 255 lbs
5 x 290 lbs
8 x 335 lbs

Lat Pulldowns - 4 x 10 @ 165 lbs
Cable Crunches - 5 x 10 @ 150 lbs
BB Shrugs - 1 x 10 dropset with 10 second rests in between, started @ 100 lbs and ended @ 40 lbs
Kroc Rows - 1 x 20 @ 80 lbs (each hand)
RDL - 4 x 10 @ 155 lbs
Hammer Machine Preacher curls - 3 x 10 @ 90 lbs , 1 x 15 @ 45 lbs

2 Month progress pics.



http://i568.photobucket.com/albums/s...ps5a8a07ee.jpg
http://i568.photobucket.com/albums/s...pse7f16334.jpg

Approx 228 lbs @ ~12% bf. I think I look leaner IRL as opposed to these pictures but hey, it is what it is. I look fat in these pics and not lean at all lol. Really have like no vascularity. No veins ;_;

Have 5 1/2 weeks to lose around 5 lbs which by my estimation would put be at 10%. These are just guesses though. Cardio starts today. HIIT. Let's goooooooooooooooooo.

[acj4k]

Cycle 3 - Week 1 - 3/3/3+ OHP

3 x 130 lbs
3 x 145 lbs
6 x 165 lbs

Incline DB Bench - 5 x 10 @ 55 lbs (time under tension based, each set took around 50 seconds)
Pendlay Rows - 5 x 10 @ 185 lbs
Rope Tricep Pushdowns - 5 x 10 @ 70 lbs (time under tension based, each set took around 50 seconds)
BB Shrugs - 1 x 10 dropset with 10 second rests in between, started @ 100 lbs and ended @ 40 lbs
Single arm tricep pushdown - 2 x 10 @ 50 lbs

I want to say I could have gotten 1 more rep @ 165 lbs for OHP but decided not to push it. Want to focus more on doing sets with a basis of TUT. Enjoyed it for tris, not so much for DB bench. I think I will raise the weight and just do them slower but not with a TUT state of mind.

[acj4k]

Cycle 3 - Week 1 - 3/3/3+ Squats

3 x 270 lbs
3 x 310 lbs
8 x 345 lbs

Leg Press - 3 x 10 @ 410 lbs
Good mornings - 3 x 12 @ 145 lbs
Standing BW Calf Raises - 1 x 50

HIIT on an Exercise Bike
50 sec jog / 10 sec sprint
48 sec jog / 12 sec sprint
46 sec jog / 14 sec sprint
44 sec jog / 16 sec sprint
42 sec jog / 18 sec sprint
40 / 20
40 / 20
42 / 18
44 / 16
46 / 14
48 / 12
50 / 10

So! It turns out that I should be doing HIIT via jogging/sprinting as opposed to the bike. I didn't mess with the resistance, pretty sure it was just at the default. Upset now cause I felt like I wasted a day. Might just try it again tonight or tomorrow.

I think I will try looking into how HIIT is done on an exercise bike. I just prefer it over sprinting. Plus, doing it after legs would be better for me. I'm open to suggestions. I think I will try upping the resistance during the "sprinting" phases. See how that goes.

[acj4k]

Random update as far as my schedule now that I have incorporated cardio.

Mon - Off
Tues - OHP + accessory
Wed - Squats + accessory + HIIT
Thur - Insanity Abs
Fri - Decline + accessory
Sat - Deads + accessory + Insanity Abs
Sun - Off

For the next 5 weeks or so.

[acj4k]

Cycle 3 - Week 2 - 3/3/3+ Decline Bench
3 x 190 lbs
3 x 225 lbs
10 x 245 lbs

Decline Bench - 4 x 10 @ 155 lbs , 1 x 12 @ 135 lbs (focused on slowly lowering weight and exploding it back up)
Face pulls - 5 x 12 @ 150 lbs
Rope Tricep Pushdowns - 5 x 10 @ 50-80 lbs (time under tension based, each set took around 50 seconds)
Single arm tricep pushdown - 3 x 10 @ 50 lbs

Good times. Still stuck at 228. The dreaded plateau.

[acj4k]

June 9, 2013
Cycle 3 - Week 2 - 3/3/3+ Deadlifts

3 x 280 lbs
3 x 315 lbs
4 x 355 lbs
1 x 405 lbs
1 x 405 lbs

Lat Pulldowns - 3 x 10 @ 180 lbs, 1 x 12 @ 135 lbs
BB Shrugs - 1 x 10 dropset with 10 second rests in between, started @ 100 lbs and ended @ 40 lbs
Kroc Rows - 1 x 20 @ 80 lbs (each hand)

Rough day on back. Grip gave out hard on DL. Always seems to be DL days that are my worst =/

June 10, 2013
Cycle 3 - Week 3 - 5/3/1+ OHP

5 x 135 lbs
3 x 155 lbs
4 x 175 lbs
1 x 175 lbs

Incline DB Bench - 5 x 10 @ 65 lbs
Pendlay Rows - 5 x 10 @ 185 lbs
Tricep Pushdowns - 5 x 10 @ 130 lbs
BB Shrugs - 1 x 10 dropset with 10 second rests in between, started @ 105 lbs and ended @ 35 lbs
Single arm tricep pushdown - 2 x 10 @ 60 lbs

Starting to feel the effects of the cut. Only got 4 reps @ 175 lbs =/ Still @ 228 lbs. Talking to peeps at the gym, they say I should shoot for losing 5 lbs this month. Seems like a realistic goal.

[acj4k]

Cycle 3 - Week 3 - 5/3/1+ Squats

5 x 290 lbs
3 x 330 lbs
6 x 365 lbs

Leg curls - 5 x 10-12 @ 130 - 150 lbs (aimed for 1 minute between sets)
Leg press - 5 x 10 @ 270 lbs (aimed for 1 minute between sets, slow and deep)
Leg press calf raises - 3 x 15 @ 270 lbs (aimed for 1 minute between sets)
Seated calf raises - 3 x 20 @ 90 lbs (aimed for 1 minute between sets)

I think I could have gotten 1 or 2 more reps for squats but decided to hold back. I don't want to go to failure on the max rep sets. Lowered the weight on leg press to focus more on going deeper and also cut down on the rest time. Cardio to be done later on tonight.

woooooooooooooo.

[acj4k]

So after thinking some things over with my diet, I would like to try a 10-14 day PSMF starting the 24th. Maybe a week earlier. I'm really debating about this and how I want to approach this situation. I really feel like that I should be further along but at the same time, I don't want to rush things. I am most likely going to cut from now until late August. Take a few weeks off then start the bulk in September. 10% seems like a reasonable goal for me to achieve and a PSMF might get me there quicker. As mentioned, I've started cardio this week (3 times a week). Combo of HIIT, Insanity, hill sprints, LISS, etc. Just seeing what I would respond to the most. HIIT is going to be my first step. Keep my calories around the same (2300 calories).

[acj4k]

June 13, 2013
HIIT Pyramid, 12 minutes of HIIT on exercise bike, rotating between level 5 and 10.
50 sec / 10 sec
48 sec / 12 sec
46 sec / 14 sec
44 sec / 16 sec
42 sec / 18 sec
40 / 20
40 / 20
42 / 18
44 / 16
46 / 14
48 / 12
50 / 10

June 14, 2013
Cycle 3 - Week 3 - 5/3/1+ Decline Bench

5 x 205 lbs
3 x 230 lbs
7 x 260 lbs

Decline Bench - 4 x 10 @ 155 lbs , 1 x 12 @ 135 lbs (focused on slowly lowering weight and exploding it back up)
Face pulls - 5 x 12 @ 150 lbs
Tricep Pushdowns - 5 x 10-12 @ 130 lbs
Single arm tricep pushdown - 2 x 10 @ 60 lbs

After the HIIT session on the 13th, my legs are still sore. Quads are ggs. Pic is from this morning. Feeling extra lean (and skinny)

[acj4k]

Cycle 3 - Week 3 - 5/3/1+ Deadlifts
5 × 295 lbs
3 × 335 lbs
6 × 375 lbs

Lat Pulldowns - 2 x 10 @ 180 lbs, 2 x 10 @ 150 lbs, 1 x 12 @ 135 lbs
Cable Crunches - 5 x 12 @ 150 lbs
DB Shrugs - 1 x 10 dropset with 10 second rests in between, started @ 105 lbs and ended @ 35 lbs
Kroc Rows - 1 x 20 @ 85 lbs
Calf Raises - 1 x 50 @ BW

All in all, a good day. I bought some chalk for the DL and it worked out great. Was able to get 6 reps and couldn't do another not because of grip, but because of weight. Was real happy with that. The bad news was that I only got six reps haha. Want to put back RDL and hack rows in for the next cycle. Not at 5 sets, maybe 3 or 4. So final stats for this cycle:

OHP: 4 x 175 lbs
Squats: 6 x 365 lbs
Decline Bench: 7 x 260 lbs
Deadlifts: 6 × 375 lbs

Prolly not the best idea but I'm going to skip over the deload week (this week) and just grind it out for the next 3 weeks before taking a week off (vacation). Might just take another one as well. 2 sessions of HIIT last week felt about right so I will keep that. They really do kick my ass. So with that said, time to get started on the next cycle.

[ritchiedrama]

Good progress man, you say you feel skinny??


<---- Check my weight

you'll get used to it and once you get leaner you'll love it, well, I do, and I've still got a way to go!

Keep up the g00d work man!

[acj4k]

Cycle 4 - Week 1 - 5/5/5+ OHP
5 x 120 lbs
5 x 140 lbs
7 x 160 lbs

Incline DB Bench - 1 x 10 @ 70 lbs, 4 x 10 @ 65 lbs
Pendlay Rows - 3 x 10 @ 185 lbs, 2 x 15 @ 155 lbs
Tricep Pushdowns - 5 x 12 @ 130 lbs
BB Shrugs - 1 x 10 dropset with 10 second rests in between, started @ 100 lbs and ended @ 40 lbs

Will do some bicep work and pyramid HIIT on a bike tonight.

Good progress man, you say you feel skinny??

<---- Check my weight

you'll get used to it and once you get leaner you'll love it, well, I do, and I've still got a way to go!

Keep up the g00d work man!

Thanks dood! Yeah man, I just think that I will always feel this way. Dismorphia is a bitch. I've made great progress but like you, got a long way to go. Never give up. Never say die. Iron Eagle.

[Forgotten18]

Good luck man. Subbed. Liking the wrestling gifs.

[acj4k]

Co-worker's last day at work today. Went to Brazilian BBQ for lunch. So much food. Worth it. Back on the workout talk, I did some bicep work last night followed by pyramid HIIT on exercise bike. Legs are sore but they should be removed tomorrow only for them to be even more sore after leg day. SQUATS SQUATS SQUATS.

Been looking more into calf work since mine are terrible. Have a few routines I want to try. Will look into arm work as well. Eventually, I'm going to need an arm day if I really want the guns to pop.

Good luck man. Subbed. Liking the wrestling gifs.

Thanks dood! Doing my best. And yeah, I'm a huge wrestling fan. WWE, Indy, Puro. You name it, I love it.

[acj4k]

Cycle 4 - Week 1 - 5/5/5+ Squats
5 x 255 lbs
5 x 295 lbs
10 x 335 lbs

Good Mornings - 4 x 10 @ 145 lbs, 1 x 10 @ 150 lbs
Leg Press - 4 x 12 @ 360 lbs (slow and deep reps)
Calf raise leg press - 3 x 15 @ 360 lbs
Seated leg press - 4 x 12 @ 105 lbs (slow and held at contraction)

10 reps for squats. Wooooo. Leg day is still my fav day. Hard work but always worth it.

[acj4k]

Still in cut mode.

Currently coming in at 226.5 lbs. I want to see how lean I can get until like late August/early September.

Pyramid HIIT tonight and prolly some bicep work as well. Will be a gametime decision.

[acj4k]

Cycle 4 - Week 1 - 5/5/5+ Decline Bench
5 x 180 lbs
5 x 210 lbs
10 x 235 lbs

Decline Bench - 1 x 10 @ 155 lbs, 3 x 10 @ 160 lbs, 1 x 12 @ 135 lbs
Face pulls - 1 x 12 @ 150 lbs, 3 x 12 @ 160 lbs
Tricep Pushdowns - 4 x 12 @ 130 lbs
CGBP - 2 x 8 @ 140 lbs
HIIT Pyramid, 12 minutes of HIIT on exercise bike

Decided to man up and do HIIT today after my workout because I didn't do it yesterday. My tank is damn near on E. Hamstrings are still sore from Good Mornings on Wednesday. Deadlift day tomorrow then some much needed rest.

[acj4k]

Cycle 4 - Week 1 - 5/5/5+ Deadlifts
5 x 265 lbs
5 x 305 lbs
8 x 345 lbs

Lat Pulldowns - 1 x 10 @ 180 lbs, 1 x 10 @ 165 lbs, 1 x 12 @ 150 lbs, 1 x 12 @ 135 lbs
Cable Crunches - 5 x 12 @ 150 lbs
Hammer Rows - 2 x 8 @ 140 lbs
DB Shrugs - 1 x 10 dropset with 10 second rests in between, started @ 105 lbs and ended @ 35 lbs
Kroc Rows - 1 x 20 @ 80 lbs

No idea why, but my lat pulldowns was a real struggle. Prolly cause I was exhausted after deadlifting.

[acj4k]

Cycle 4 - Week 2 - 3/3/3+ OHP
3 × 130 lbs
3 × 150 lbs
5 × 170 lbs

Incline BB Bench - 1 x 10 @ 135 lbs, 3 x 10 @ 155 lbs, 1 x 12 @ 135 lbs
Pendlay Rows - 5 x 10 @ 190 lbs,
Rope Tricep Pushdowns - 5 x 12 @ 100 lbs
BB Shrugs - 1 x 10 dropset with 10 second rests in between, started @ 105 lbs and ended @ 35 lbs
Pyramid HIIT on a elliptical - 12 minutes

yup yup yup

[acj4k]

Cycle 4 - Week 2 - 3/3/3+ Squats
3 x 275 lbs
3 x 315 lbs
8 x 355 lbs

Good Mornings - 5 x 10 @ 150 lbs
Leg Press - 1 x 10 @ 360 lbs, 4 x 12 @ 410 lbs
Calf raise leg press - 3 x 15 @ 410 lbs
Standing calf raises - 2 x 12 @ 185 lbs

wooooooooooooooooooo

[acj4k]

progress progress progress

[acj4k]

Cycle 4 - Week 2 - 3/3/3+ Decline Bench
3 x 195 lbs
3 x 225 lbs
8 x 250 lbs

Decline Bench - 4 x 10 @ 155 lbs, 1 x 15 @ 135 lbs
Face pulls - 1 x 12 @ 150 lbs, 3 x 12 @ 160 lbs
Rope Tricep Pushdowns - 5 x 12 @ 130 lbs
Hammer Machine Shoulder Press - 3 x 12 @ 70 lbs

No cardio tonight, heading out with some peeps for board games and clothes shopping for Vegas.

Let's go.

[acj4k]

Cycle 4 - Week 2 - 3/3/3+ Deadlifts
3 × 285 lbs
3 × 325 lbs
5 × 365 lbs

Hammer Strength Machine High Lat Pulldown - 3 x 10 @ 90 lbs
Hammer Strength Machine Rows - 3 x 10 @ 115 lbs
Cable Crunches - 5 x 12 @ 150 lbs
V-Situps - 3 x 12
DB Shrugs - 3 x 12 @ 90 lbs

Mixed things up a bit. Wanted to focus more on abs and do some rows and pulldowns on different machines. Really could have done more with deadlifts but stopped to save more energy for the other lifts.

[acj4k]

Cycle 4 - Week 3 - 5/3/1+ OHP
5 x 140 lbs
3 x 160 lbs
3 x 180 lbs

Incline DB Bench - 4 x 12 @ 65 lbs, 1 x 10 @ 60 lbs
DB Press - 2 x 10 @ 80 lbs
Tricep Pushdown - 5 x 12 @ 140 lbs
DB Bench Press - 3 x 12 @ 60 lbs

All over the place with this workout. Chose to not do any rows due to doing them on Sunday. Definitely hitting my upper limit on OHP. Hopefully, my 1RM is 200 lbs but I suspect 190 lbs is where it really will be.