spotmeagrand’s BodyBlog

Here’s my summer cut program.  I shoot to FAIL between 9-11 reps.  If I do more than that, I add weight and do another set.  My ab routine is a separate split from my main split, so I’ll explain that after.  In any case, here it is:

Monday - Chest (30 minutes of cardio upon completion)
4 Sets of Declines
4 Sets of Cable Seated Fly’s on the Free Motion, (Unlike a standard seated fly, I start low and bring my arms up and to the middle)  This targets the lower/center pec.
4 Sets on the pec deck, but one arm at a time.  I rest my other arm on my thigh and stabilize with my abs.

Tuesday - Legs (30 minutes of cardio upon completion)
4 Sets Leg Press
4 Sets Leg Extensions
4 Sets Hamstring Extensions
10 Sets of Standing Calf Raises (I use low weight for 12 reps, rest for about 5 seconds and keep going)
4 Sets Seated Calf Raises

Wednesday - Arms (I superset arms.  I do a bicep set, right into a triceps set)
4 Sets Barbell Curls to 4 Sets Nosebreakers
4 Sets Seated Dumbell Cruls with a twist at the bottom for forearms to incline nosebreakers with cables
2 Sets of Hammer Curls starting with 15lbs I do 3 reps on each arm and go down the rack to 50lbs and then back down to 15lbs to some kind of triceps pull down.

Thursday - Back (30 minutes of cardio upon completion)
4 Sets of Pull-Ups with weight belt
4 Sets of single-arm cable pull-down on the Free-Motion
4 Sets of my "Triple-threat" which includes 10 reps of a Bent-Over Lever Row, then I switch to a chin-up grip and bang out 10 more reps.  After that I do 10 reps of Bent-Over Dumbell Rows with 50llbs.  Get ready to sweat!!!
4 Sets Hyper Extensions, adding weight

Friday - Shoulders
4 Sets Smith Machine Military Press
4 Sets Front Dumbbell Laterals
4 Sets Side Dumbbell Lateral
4 Sets Bent Over Rear Laterals
Saturday - (30 minutes of cardio)

Abdominals - My abs are a separate split from my main split.  I just started doing this, and I love it.  Basically it’s divided up into 4 days.

Day 1 - Abs
Day 2 - Hip Flexors
Day 3 - Obliques
Day 4 - Off
Day 1 - Abs (…and so on)
When Sunday hits, I break along with my main split and continue on Monday where it left off.  I do 3 exercises and 4 sets of each.

Any questions?

Spot

I’m getting alot of PM’s regarding my diet, so I’ll post my whole nutrition plan.  Let me stress how important my diet is for me.  I believe that diet is 50%, training is 25% & Cardio is 25%.  I take what I put into my body very seriously.  I believe that the strongest homes are built with the strongest wood,and that is how I look at my body.

Meal 1 - 1/2 Cup of Oatmeal w/ banana or strawberry, 4-6 Egg Whites
Meal 2 (Post Training) - 2 Scoops of Whey in some sort of fresh fruit shake with half skim/half water
Meal 3 - Grilled Chicken in whole wheat wrap (lettuce & little honey-barbecue) with 1 serving of brown rice
Meal 4 - Protein shake with 1 scoop of protein
Meal 5 - Tilapia, Chicken or Top Round London Broil with 1 serving of brown rice
Meal 6 (Before bed) - Protein shake with 1 scoop of protein

As far cheating is concerned.  I eat alot of green apples, oranges, grapefruits & canteloupes. I also snack on Kashi cereals. I’m a big fan of the Kashi Crunch.  I do NOT eat refined potatoes such as white rice/bread/pasta.  I eat all whole wheat/multigrain breads/cereals/rice/pasta.  All natural peanut butter.  These are all things you can "cheat" with.  I call it  cheating because I’m eating in between meals.  Keep in mind, everything is still healthy and natural.  Fast food chains do not exist for me. I won’t even have a salad with grilled chicken at a fast food restaurant.  Of course sometimes you have to be creative when going on a date or family functions at restaurants.  For me it’s usually a salad, or some kind of fish or chicken.  AVOID SAUCES AT RESTAURANTS.  They are LOADED WITH BUTTER and are FATTENING AS HELL.  Shoot for a roasted chicken or some sort of grilled meat, even steak.  Baked potato is fine.  Squeeze lemon instead of butter. Usually if I have no choice but to eat poorly, which is hardly ever, I’ll skip a meal. But this is very rare.  I usually always manage to  make it healthy. I’m pretty extreme when I comes to my diet, but you have to be.  I spend alot of time training, and the only way to get results is through dieting.  I don’t use steroids.  I believe they are for FAILURES!  They are trainingwheels.   Doing it naturally is much more difficult and proves alot more to yourself.  This is why dieting is so important for me.  Hopefully I’ve motivated some of you.  If you have questions, PM me.

Spot