bg96

I am still working on my cut cycle/getting lean (3 day split, 6 days a week), so I was feeling very low on energy today so thought I would try something different and lower the weight and go for feel sets w/ short rest.

- Deadlift
3 sets of 6 at 225, 3 sets of 6 at 235, 3 sets of 5 at 250
and 1 drop set of 10 at 135 = 10 sets total

- Leg Extension
3 sets of 10 at 240

- Squat
3 sets of 10 at 135 (ass to heels/floor)

- Cardio

Although not huge weight or volume, it was intense and did the job well.

I had a very bad experience with SuperPump 250 after months of good success, so I decided to change a few things around. I am going to start taking ABB Nitric Force or something similar again for some energy prior to working out. I plan on cutting more lbs in the next 3-4 weeks and will re-evaluate from there.

Meal 1
Protein Shake
Oatmeal, 1 pack

Meal 2
Protein Shake

Meal 3
Chicken Bento w/Broccoli
Sunflower Seeds

Meal 4
Protein shake
Oatmeal, 1 pack

Meal 5
- ABB Nitric Force

Meal 6
Protein Shake

Meal 7
Egg Whites (5) + 1 Whole Egg
or
Chicken Breast
- Optional 1 Slice Ezekiel Bread

Meal 8
Protein Shake

Totals
2200-2500 cal, 200-225 pro, 90-170-270 carb cycle (120 avg), 50 fat

After watching a Charless Glass chest workout, I learned that if you point your dumbbells slightly in on fly’s, you get a much more direct hit to the pecs and less stress on the deltoids.

I tried it and it works…it works really well, give it a shot.

My goal is to cut 5-8 lbs and keep lowering my bodyfat. I like to get 3-4 sets per movement and tend to work out fairly fast so I am limiting my rest to 30-45 seconds on high rep days and 60 seconds on lower rep days.

Cardio: 5-15 minutes of mixed cardio everyday @ gym, along w/ walking my dog 1 hour 3-4 days a week.

Below is a base guideline of what I plan on doing for the next 5 weeks (slight focus on chest and legs) on a 3 day split, 6 days a week, with changes applied to order.reps.sets.exercises as needed.

Day 1 (12-20 rep range)

- Flat Fly
- Incline BB
- Incline Fly
- Cables

- Side DB Raise
- Standing Press
- BB Shrug
- Reverse DB Fly

- Close Grip
- Reverse Grip
- Bench Dips

Day 2 (8-15 rep range)

- Chins
- BB Row
- Pulldowns

- Seated DB Curl
- BB Curl
- Conc Cable Curl

- Decline Russians
- Leg Raises
- Crunches

Day 3 (12-20 rep range)

- Front Squat
- Extensions
- Rome Deadlifts (lower reps)

= ISO Leg Press
= Lying Ham Curls

- Calf Raises (Front and Back)
- Squat

Day 4 (8-15 rep range)

- Flat BB
- Decline Fly
= Incline DB
= Dips

- Side Cable Raise
- Behind/BB Shrug
- Reverse Cable Fly
- Arnold Press

- Overhead DB
- Skull Crushers
- Rope Pressdown

Day 5 (12-20 rep range)

- Reverse Pulldowns
- 1 Arm DB Row
- Mid Cable Row

- DB Preacher Curl
- Hammer Curl
- Hi Cable Curl

- Incline Crunches
- Abs, Random
- Decline Crunches

Day 6 (8-15 rep range)

- Extensions
- Hack Squat
- Squat
- Sitting Ham Curls
- Deadlifts

= Lunges or Calves
= Stand Ham Curls

Week 9, Day 2 = Back, Biceps, Abs w/ high reps/short rest

All went well with back and then onto the biceps…I started out with 40 lb DB Preacher Curls on an Incline bench. Right arm went fine, but when I went to rest the weight before starting the left arm, I put my left thumb in the way and smashed it so hard on top of the bench! At first I thought I broke it because of the pain, but I just rubbed it, swore a bunch and kept banging away for the rest of my work out, minus some grip on that side - ha ha.

I didnt have much feeling in the thumb the rest of the day, it was all numb and red, black and blue. Today, I can feel my thumb again but its just swollen and bruised up…I can grip some, but good thing tonight is legs!

I am getting ready to start weeks 9-12 on my cut cycle tonight. I was following a tweaked version of an 8 week program from FLEX called "Get Ripped in 8 weeks" and it was definitely was a great routine. For the next 4 weeks my routine will look something like this (customized for my goals-body based on the previous 8 weeks of work):

3 day split, 6 days a week (= means super set)

day 1 (8-12 rep range)

- Incline BB
- Decline BB
= Flat DB
= Dips

- Side Cable Raise
- Behind M Press
- BB Shrug
- Reverse Cable Fly

- Close Grip
- Overhead DB
- Reverse Grip

day 2 (10-18 rep range)

- Inner Cable Row
- Pulldowns
- BB Row

- DB Preacher
- Hi Cable Curls
- EZ Bar Curl

= Decline Crunches
= Leg Raises
= Crunches

day 3 (8-12 rep range)

- Extensions
- Hack Squat
- Leg Press
- Rome Deadlifts
- BB Squat

= Calf Raises
= Front Calf Raise

day 4 (10-18 rep range)

- Flat Fly
- Decline DB
- Incline Fly
- Wide Flat BB

- Standing M Press
- Arnold Press
= DB Shrug
= Reverse DB Fly
- Incline Side DB Raise

- Skull Crushers
- Pushdowns
= Bench Dips
= Kickbacks

day 5 (8-12 rep range)

- Chins
- Reverse Pulldowns
- T Bar Row
- 1 Arm DB Row

- BB Curl
- Seated DB Curl
- Conc Curl
- Reverse Wrist Curl

= Leg Raises
= Incline Crunches
= Decline Crunches

day 6 (10-18 rep range)

- Deadlifts (2-10 reps)
- Front Squat
- BB Squat
- Hack Squat

= Extensions
= Ham Curls

= Calf Raises
= Front Calf Raise

I also do cardio 4-5 days a week while walking my dog. I try and do 30 minutes in the AM with no food and then at night after my workout/recovery food for 30-35 minutes.

This is a basic shoulder workout, but I changed the order around and ending up getting a good pump.

- Bent Lateral Raises
10/32, 2×10/35

- Military Press
10/130, 10/135, 2×8/145

- Seated Side DB Raise
4×12/25

- Seated Front DB Raise
3×12/20

- Standing Cable Laterals
4×10/45

- BB Shrug
10/225, 2×10/315, 2×8/365, 4×415

- DB Shrug
10/75, 10/90, 10/100

I am on my 2nd week of a short mass cycle and so far so good. I am seeing and feeling the effects of the gaspari size on. Here is how my back workout went last night:

- Wide Chins
5×8 w/ body weight = 40 total

- Barbell Rows
14/165, 12/175, 10/185, 8/190, 6/200

- Front Pulldowns
12/155, 12/170, 2×10/185

- Tbar Rows
bar in corner with; 10/115, 3×10/120

- Reverse Grip Pulldowns
4×10/135

- 1 Arm DB Rows
2×12/70, 10/80

- Light bicep work to finish the pump
21s; 21/50 and Reverse BB Curl; 2×10/50

saturday is leg day…it went down like this:

• squat
  15/225, 15/245, 12/275, 12/295, 10/315

• single leg press
  15/180, 12/190, 12/200, 10/200

• hack squat
  15/270, 12/290, 12/300, 8/320

• deadlifts
  10/245, 10/275, 10/305, 5/315, 2/350

• walking lunges
  3×20/110
  - super set -
  extensions
  3×20/210

happy bday egypt

my schedule is usually wed-sun (5 day split), so today was my first day of the week and it was chest, light triceps and abs. today was the first day i really started to feel my strength lower which is never fun, but here is what i ended up doing:

• Incline BB Bench
  2×10/185, 2×8/195
• Flat DB Press
  2×12/75, 2×8/80
• Decline BB Bench
  12/175, 10/185, 10/195, 8/205
• Incline Fly’s
  3×12/50
• Cable Crossover
  2×18/55

• French Press
  4×12/80
• Reverse Grip Pressdown
  3×12/130, Drops 12/90, 50/60

• Various Ab work for 10 sets

it turned out to be pretty hard and intense with such low energy and strength, but thats why i love bodybuilding.

song of the night: foo fighters - monkey wrench