RobWarpas’s BodyBlog

So its mid march, and I am in my cutting / shaping phase.

Before I get into discussing any workout , diet plans I need to thank Guru7777 for being the best training partner I have ever had. Gregory at age 40, has provided me the inspiration, push and support I need in order to have the results I have training only 3 days a week.  Thanks Greg, you are the best!

I am currently 205 lbs with 10-12 % body fat. I am not supplementing at all.I train 3 times a week. Tuesdays / Thrusdays PM and Saturdays AM.

My current training program is extremely intense. I train each major body part with 3 different excersizes. Each excersize is done for 3 sets of 10 reps. Therefore, each major body part receives 90 reps. The 3 excersizes are supersetted , therefore tripple set is essentially 30 reps without rest. There is a 2 minute resting break between each 30 rep superset. This is applicable to back, chest, shoulders and legs. Finally I do a couple of pump-up sets for amrs and I hit the cardio.

Cardio is costituted of minimum 45 minutes. Each time I do a minimum of 20 minute run and 20 minutes of interval stair master (intervals change every 40 seconds). I like to finish off with some bike to cool down.

I do this routine 3 times a week. I have noticed a great increase in definition and shape, with minimal stranght loss. I would attribute lack of power loss due to having a one day of recuperation between training days.

Personally I am shocked with the results of this training regimen as I feel and look great. Please post comments, I would love to discuss.

Best,

Rob

So 4 weeks have passed.

In one month I have put on approx 10lbs with little / no increase in body fat.

Now I am sure that some of it is water, but now that I am going into maintenance phase we will see how much of it is real.

I will back down on my caloric intake and eat a little bit less now. Going to eat one "big meal" a day arround 5 pm , and snack during the day.

Workouts will have increased reps, and will be geared towards more athletic orientation. To be honest I feel a bit uncomfortable over 205 lbs, so I will be looking to back down to 200 range by loosing fat and water in the next 4-6 weeks.

I will keep Squats and Deadlifts and Cleans at 135lbs for reps. Also will keep becn hat 225 for reps each Monday to monitor my stranght level. Cardio will be moved to 30 minutes on eliptical or x-trainer. I feel like I am coming arround, and that results are jusrt a matter of time.

Its been 3.5 weeks now and I am feeling great.

My workouts are getting better and better, although I am kind of worried about my increasing weight. I weigh in at 207 with some clothes on on Tuesday. I am swolen now and felt like I ve been gaining since then. I am looking to reqally cap it off, so I decided to move to eliptical trainer for 35 minutes instead of bike, and become more mobile overall.

Good thing is I bench repped 225 lbs for 20 reps on Tuesday.

If you look at my workouts I am beginning to concentrate more on my lower body , especially calves.

Feeling great , another week of good workouts. I noticed I gained 4 lbs on the scale, and my gf said I got larger. I will let the pictures tell the story. Still eating clean. Lifting strong, and coradio is really muredrous. Started doing calves after cardio, and getting a much better burn. No side effects what so ever from SD.

The intent of this 6 week program is to get myself back in shape , maintain until january, and then do another cycle with intent to put on another clean 5-10 lbs, before beginning preparing for summer in march / may months.

To gain 5-10lbs (clean) and reduce fat to 7-8 % body fat (in other words get in shape). This is not a crazy idea considering I am naturally very responsive to supplements as well as have a predisposition to "grow".

My current stats are 195lbs , approx 12% body fat. So we are looking to be 195 at 8% body fat within 6 weeks. I know my goals could be accomplished as I have been working out for 7 years.

Workout logs are posted. I will train 3 times a week in the gym and do cardio / pushups  etc at home daily. As you can see my workouts are full body workouts, and that is my preference. I choose to workout 3 times a week and for myself that seems like an optimal setup for recovery and mass gain.

Supplements include l-glutamine , superdrol (with all additional on cycle preventice suplements), whey protein, hydroxy cut for fat loss and a very clean diet.

Additionally to excercizes , I will do 30 minutes high intensity cycling each time at the gym, and 10 minutes of sauna. Before pictures will be posted asap. Then I will follow up with pictures at the end of each week for the remaining 6 weeks.

Weekly summary will be provided.  

Thank you for reading and feel free to comment. My pictures from 4 years ago can be easily found online.

First week was tought to get through. First 3 workouts were really exhausting but got thru them well. Saturdays routine was a hell to get thru. Even before the 30 minute cardio sessions I felt really tired. When taking pictures on day 6 i felt a bit bloated but definatelly "swolen" from the saturdays workout. I feel that 1 day on 1 day off is giving me substantial time to recouperate and recharge. Iam eating well , and feeling well with no sumptoms of any side effects. I am tired tho thereofre I am drinking cofee.

I was anxious to workout on day 7, couldnt wait to get in. Even forgot my phone which i got scolded for later by my sig. other. Pullups felt awesome, really zipped thru. Dips felt a bit off but finished well. Bench is where it took off, I expected to squeeze out 10 reps at 205 and I actually did 12 with some room left. I said UHUH! here we go. Felt really good , rest of the workout was still challenging and toook averything I had, but i finished lifts higher than last week. Set new benchmarks. Cardio was hell. 30 of bike on lev 12 with keeping RPM over 100 is not a joke.

This week I am beginning to tell the water loss. I am not as bloated as last week and muscles are beginning to harden a bit. I am getting great pumps in the gym, abnd my overall emotional feeling is confident and happy. Cant wait to go in on thursday. I gained 2 Lbs since last week and now weigh in @ 196-197. I have been complimented that "i lost weight" so I dont know. I hope pictures ate the end of week 2 will tell the truth.

So 3 weeks down and I cannot complain.

 I have gained an honest 7-8 lbs. Weighted in at 203 on Saturday and after cardio I was 202.

I feel pretty well and I can honestly say that I have done my best to keep my food "clean".

As of today I will be offcially done with SD and will begin a 3 week cycle of 6oxo with nolva. As far as my lifts go, I am very happy. Currently I can do reps of 225 on bench and deadlift and squat with no hickups. This is where lifting will end. I will most likely not go any heavier and just do as many reps as possible with 225.

I will be looking to increase my reps gradually from 10 to 12 to 15. When I can do 15 I will raise the weight and move back to 10 reps. At this point I will be looking to put on 3-5 lbs in next 3 weeks and really begin the process of chisseling the body.

 Wish me luck.

Rob