smallguyjoe’s BodyBlog

I won’t post the whole workout (I doubt anyone cares!), but I was happy, so I’m posting a bit of it: flat dumbbell press - 60 lbs 10 reps/ 75 lbs 8 reps/ 90 lbs 8 reps (last 2 needed some help) *2 weeks when I last did db’s I did 9 reps w/ 80’s, so there’s some improvement! Incline dumbbell press - 70 lbs 8 reps/ 80 lbs 8 reps (7 all me)/ 90 lbs 4 reps *2 weeks when I last did db’s I only went as high as 60’s for 6 reps!!!! I guess all my food and training is doin something! Since I started adding in the extra calories about 1.5 weeks ago I’ve gone up from 155-156 lbs to 157-159 lbs. I also measured my arms on Saturday, and they’re pushin really close to 14.75 in… woooohooooo! A .25 inch up. I hope I can get those little guys to come up! 2 more weeks of bulking, and then I’ll get my bf% w/ calipers/ take some pics and then CUT! I’m guessing the calipers will say I’m 10% bf… maybe higher though from all the bulking… we’ll see. My goal is goin to be to get down to 6% w/ the calipers by the 1st or 2nd week of Aug. (8-9 weeks of cutting)… I don’t know what that means as far as weight goes, but I’m guessing I’ll have to cut to about 148-150 lbs to be that low w/ calipers. Just to clarify, when the trainers at my gym test my bf% i usually add 1-2% to what they tell me, b/c whatever they’ve ever told me I was always looks 1-2% higher in actuallity… know what I mean? Like last summer at my leanest the calipers said I was 6% bf, but if ya look at those pics I look like I’m actually 7-8% bf… whatever. I just want to have some good definition and look like train with weights!!!

Alright, I’m back for a while from touring (I think I’ll be back for a while!). My plan is run w/ my weight gain from the past 2 months. I stopped cutting at 151 lbs 8% bf (w/ calipers) on March 30. My weight has been fluctuating from 155-157 lbs the past 2 weeks or so. About 3-4 days ago I decided to bulk until June 1 and then cut until Aug 1. I’ve added some foods into my diet to bump the calories up to 3100-3500 a day… I was 155 lbs on Fri morning and today (Mon) I was 156.6 lbs. I’m hoping to maintain my weight gain and go up to 160 lbs or more by June 1. I will also be lifting heavy for the next 2 weeks definitely then I’m not sure how I will train for my cut… maybe stay heavy? Any suggestions here would be appreciated. My goal is to end my cut at 155 lbs and be 8% bf… or be lower in bf% and be lower weight… that’s fine too. My hope here is to find that come Aug I will have put on 4 lbs of muscle from April 1 - Aug 1 (1 lb a month - that’s my avg.) Is it possible seeing as 2 of those months I will be "cutting"? Maybe not. I really hope that at the very least I will be able to get to 153 lbs and be 8% bf - so that at least the 2 months of eating big and training hard gained me 2 lbs of muscle, and then the 2 months of cutting I maintained my muscle… know what I mean?

Today I went heavy on my chest!

Flat barbell (135 lbs, 185 lbs - 6,6 reps warm up)

215 lbs 6 reps

225 lbs 5 reps

255 lbs 2 reps (heaviest I’ve ever worked with!)

Incline barbell

185 lbs - 6,5,6 reps

Decline barbell

185 lbs 6 reps

195 lbs 5 reps

200 lbs 6 reps

* I finished w/ 6 sets of flyes (3 dumbbell/3 cable) - went pretty heavy here too. the last set of cable flyes I did cut the weight in half after my set and repped it out (15 reps and then did a sqeeze for 5 seconds and a slow negative).

My forearms, triceps and shoulders hurt! I’m prepared for a very sore chest tomorrow! I’ll be training back/traps tomorrow… should be fun!

I’ll just mention that Fri I did arms and did 3 reps w/ 105 lbs (barbell curl) - my best yet! Also, I did 5 reps w/ 90 lbs for my skull crushers - also really good for me! And, on Sat I did hamstrings and 2 sets of SLDL’s w/ 255 lbs 5 reps and 3 reps… heaviest i’ve ever worked w/ for SLDL’s! Things are goin well as far as strength goes.