strother6531's BodyBlog

back in the fight

strother6531 — Mon, 21 Jul 2008 19:55:52 +0000

just ended my 5 week bulk last saturday took a few days off from the gym for recovery, starting my 3 week cut today. Holding at around 205 lately… a little sloppy but thats what a bulk is for. Did 20 mins hiit this morning on an empty stomach. Diet for this cut period will go as follows.

mon and tues–all proteins and healthy fats, carbs coming only from vegetables

wed-proteins and healthy fats, cabs coming from oats in meal 1, pre-w/o meal, and post w/o meal

thurs fri and sat–all proteins and healthy fats, carbs only in vegetable form

sunday- will be a carb re-feed day and hi calorie day

supplements used during this cut period will be-

animal cuts- pre bfast/pre lunch

animal pak- with bfast

animal m-stak-40 mins pre w/o

animal pump-20 mins pre w/o

animal nitro-immediately post w/o

animal omega- with dinner before bed

training will stay the same but cardio will be added in the am on an empty stomach

i will do this for 3 weeks straight and land somewhere around 190lbs
this program works great for me 5 wk bulk, 3 wk cut…keeps me growing but keeping the fat gain to a minimum.

Legs

strother6531 — Thu, 10 Jul 2008 17:33:48 +0000

July 9th- wght 196

squats-all sets passed 90 degrees

135×20,185×15,225×8,225×8,225×8,225×8

leg press-plate loaded

360×15,450×15,540×12,630×10,720×8,810×6

front squats-

3×10 135lbs

lunges-

75lbs 3×8

leg extension-

150×10,160×8,170×8,180×8

lying leg curl-

170×10,180×10,190×10

fineshed up with some calves and abs

shoulder day

strother6531 — Fri, 27 Jun 2008 16:17:55 +0000

db press- w/u 55×12…75×8,80×8,85×8,90×6

seated military press-135×12,145×8,150×8,155×8
seated behind the neck-105 4×12

db front raise- 30 5×8
one are standing lateral raise-20 4×8

seated reverse ext-55 3×8
up right rows-75×12,85×8,95×8,75×12

seated shrugs-75 5×10

15 mins on the elliptical

current diet

strother6531 — Thu, 26 Jun 2008 18:25:41 +0000

meal 1 600am

48g whey/80g oats/10g glutamine

meal 2 830am

6oz chicken/2-3 cups greenbeans/1/2 tbl spn olive oil

meal 3 1100am

same as meal 2

meal4 130pm

same as meal 2

meal 5 400pm pre w/o

48g whey/60g oats/10g glutamine

meal 6 830 post w/o

48g whey/60g oats/10g glutamine

meal 7 1045pm

40g casein/1 tbl spn natural pb

2975 calories 373g pro/224g carbs/65g fat

chest w/o from monday the 23rd

strother6531 — Thu, 26 Jun 2008 16:49:58 +0000

flat db’s- 80×8,85×8,90×8,95×8,100×8
flat bb-225×5,235×5,240×5,245×5,250×5

incline db’s- 90×8,90×8,95×8,100×6
incline bb- 225×5,235×5,235×5,240×4,240×3

decline db’s- 80×8 3 sets

cable flies-55×12 5 sets

dips- body weight 4 sets of 12

finished up with some abs

the wheels

strother6531 — Thu, 26 Jun 2008 16:47:57 +0000

squats-225×8,235×8,245×8,255×8,275×6

front squats-135 4×12

leg press plate loaded-360×12,450×10,540×8,540×8
strip set-450×10,360×10,270×10,180×15,90×20

leg extension-150×10,170×10,180×8
one leg extension-80×8,80×8,80×8

leg curl-170×8,180×8,190×8,190×8,200×8

calve ext-270 6xfailure

finished up with some abs

stretced/cardio-eliptical 15 mins

weight is down another pound to 194 but i am eating 3000cals a day all clean foods ie chicken,oats,whey,greens,olive oil…weight decreasing but my strength is growing by the day……….dropping weight..but adding strength not a bad thing to have going on

back

strother6531 — Wed, 25 Jun 2008 19:49:46 +0000

yesterdays back session

pullups w/25lbs- 5 sets max reps 8,8,8,8,8

wide grip pulldowns-4×8 160,170,180,190
wide grip b/neck-4×8 140,150,160,170
close grip pulldowns-3×8 160,170,180,200

t-bar rows-4×8 110,135,135,135
one arm db rows-4×8 75,80,80,80
seated close grip rows-4×8 150,190,190,200

dead lifts-4×8 185,225,225,275
roman ext’s-3×12 bodyweight

15 mins cardio 3.3 speed/11.0 grade incline

Blog Entry

strother6531 — Mon, 23 Jun 2008 16:20:37 +0000

monday morning 0500 am i was 197 pnds i believe this two pnd gain is due to the fact that i did not eat very healthy this weekend…but everyone needs a cheat meal here and there and i had my share this weekend

as for the gym my strength is deff increasing and my stamina throu-out sets is increasing, my workouts have always been intense but this past week it almost seems i have stepped it up a notch….all n all things are going really well…i will post more at the two week mark when i have more solid results

6wk stak-current stats 5′11′’ 195pnds 8-9% bf

strother6531 — Thu, 19 Jun 2008 19:30:48 +0000

The next 6wks i will be using the following stak.

animal pak-breakfast

animal test-pre w/o meal

animal stak-45 mins pre w/o

animal pump-20 mins pre w/o

animal nitro-2x post workout

animal omega-before bed

Along with a clean 2800-3000 calorie diet this should provide the results im looking for wich is a gain in lean mass, im looking for 5-10pnds.

i will post stats and results along with gym performance weekly!