masterjb’s BodyBlog

creatine loading started yesterday, this is just for my records

The summer diet officially started on Monady, so I will be slimming down for 2-3 weeks.

New workout

Day 1: Legs

1.      Heavy Front Squats – 5×5

2.      Leg Press – 4×8-10

3.      Bench split squats – 4×8

4.      Glute-ham raise on lat pulldown – 4×8

5.      Leg curls – 4×8

6.   Single leg curls

7.      Very Light Back squat x 50 – 100 (depending on how beat I am)

Day 2: Chest/Back

Chest:

1.      Heavy decline dumbbell (db) press – 5×5

2.      Incline db press – 4×8

3.      Flat db press – 4×8

4.      Cable flies – 3×8

5.      Light bench press x 50-100

Back

1.      Heavy Deadlifts – 5×5

2.      Seated Rows – 4×8

3.      Pull ups (or assisted) – 4×8

4.      Supine rows – 3×8

5.      Very light lat pulldowns x 100

Day 3: Rest

Day 4: Shoulders and auxiliary work

1.      Heavy Db shoulder press – 5×5

2.      Lateral raises – 4×8

3.      Bent over rear deltoid raises – 4×8

4. Rear delt Machine - 4×8

4.      Shrugs – 4×10-12

5.      Very light shoulder press machine x 100

Day 4: Arms

Tris:

1. Heavy overhead db triceps extension: 5×5

2. Dips – 4×8

3. Cable triceps pressdown – 4×8

4. Rope Extension - 4×8

5. Very light triceps rope extension x 100

Bis:

1.      Heavy standing barbell curls – 5×5

2.      Preacher curls – 4×8

3.  Alt. DB curls

4.      Hammer curls – 4×8

5.      Very light ez-bar curls x 100

I was doong dip (at least I think that is what caused this) working out 2 days ago.  It did not hurt initially, but the next day I had  pain when I externally rotated.  I will be taking a few weeks off most likely on most upper body exercises.  So maybe this is a good time to pick up crossfitting?  I don’t know, but either way, this is depressing

Day 1 power day

1. Decline bb press - 5×5

2. Bent over BB rows - 5×5

3. Box Squats with pause - 5×5

4. BB curls - 4×5

Day 2 - power day

1. Rack Pulls 5×5

2. BB olympic stlye overhead military press - 5×5

3. Overhead DB Tricep extension - 5×5

4. Glute Ham Raise - 5×5

Day 3 - rest

Day 4 - chest and back volume
chest

1. DB bench drop sets 4×8 with 3 drops

2. Incline db press - 4×8

3. Low Cable crossovers - 4×8

4. Db pullovers - 4×8

Back

1. Deadlifts 4×8

2.w. pull ups - 4×8

3. Seated row drop sets 4×8 with 3 drops

4. Songle arm db row

5. Face pull 4×8

day 5 - shoulders and legs

shoulders

1.DB press 4×8

2. Db bent over raise supersetted with db lateral rasie 4×8

3. Rear delt pec-dec 4×8

4. Rear shrugs - 4×12

Legs

1. Front squats - 4×8

2. bulgarian Split leg squats - 4×8

3. Lunges - 4×8

4. Pull throughs - 3×8

5. Ham curls - 4×8

Arms

1. dips

2.CGBP

2. Tri-fecta

4. Overhead rope extension

1. Hammer curls

2. Preacher curl drop sets

3. Seated BB curls

4. Incline curls

Wow! I have been experimenting with crossfit type workouts and looked at the 300 workout on the main bb.com page.  So, being the glutton for punishment that I am and considering my gym is closed on Easter Sunday, I decided to do this.  The workout consisted of:

-25 pullups

-50 deadlifts

-50 pushups

-50 24 inch box jumps

-50 floor wipers
- 50 singl arm 40 lb clean and press (25 in each arm with db )

-25 pullups again

It took me 23:08 minutes to finish and I was ****ing whooped…I didn’t even finish all the clean and presses either, I only did 10 in each arm.  This was definitely one of the hardest workouts I have ever done!

I just ended my crash diet and now I am raising the cals to bulk for 4-6 weeks.  I aim to be around 196 pounds, but we will see how it goes.

Ok, goal is to get really cut this time.  I have cut my calories down from 2600 to 1600, mainly from carbs.  I will be doing cardio 5 times a week, with hiit, maybe twice per week.  Current weight=188lbs, goal weight = prolly around 184

day 1 - power day

1. Front Squats - 5 x 3-5

2. Weighted Chin ups - 6 x 3-5

3. Incline db press - 6 x 3-5

4. weighted dips - 5 x 3-5

Day 2 - power day

1.Deadlift on aerobic step up - 5 x 3-5

2. Db military press - 5 x 3-5
3. Glute ham raise - 5 x 5

4. Close grip standing bb curl - 5 x 5

Day 3 - rest

day 4 - Chest and Back

1. Decline Bench drop sets - 4 x 8 with 3 drops

2. Incline DB press 1 1/2’s - 4×8

3. Cable crossovers - 4×8

4. Push-ups - go 2 minutes straight

1. Lat pulldown drop sets - 4 x 8 with 3 drops

2.Cable Seated row with rest pause (15 secs 2 times) - 4×8

3. Supine row with weights on chest - 4 x8

4. Hypers 4×8

Day 4 -  Legs and Shoulders

1. Pistols - 3×8

2. Hack Squat - 3×8

3. SLDL - 3X8

4. Leg Curl - 3×8

1. Machine military press - 4 x 8

2. Cable bent over raises - 4×8

3. Cable Lateral raises - 4×8

4. Incline bench supported shrugs - 4 x 8

DAY 5 - Arms

1.Standing ez curl bar curls - 4 x 8

2. Hammer curls drop set - 3 x 8 with 3 drops

3.Incline Curls - 4 x8

1. CGBP - 4 x 8

2. Cable pushdown supersetted with overhead rope extension - 4×8 each

3. Tri fecta - 3 sets

Too much drinking on Friday, so I quit the 3 week cut and made it a 2 week cut… I will maintain for 4 weeks at about 2500 calories, then go back to dieting.

I refed my body yesterday with going to maintainence level of about 2500 cals.  Today, cals went to 350 a meal.  That puts me at 1750 for the day.  My energy levels were low and my workout was for once, shit.  I will keep this up for another week and possibly lower the cals to 300 a meal, with about 80 from carbs.  When I am done, I will scale back up slightly by adding 200 cals for a few days and when my weight stabiizes I will add some continue this trend until I am back a comfortable, weight with less fat than before (hopefully).