alright thought id share some experience, ive been lifting off and on since i was in college 5 years ago, got more serious about 3 years ago and more knowledgeable and better diet 2 years ago. during that time i was doing muay thai and BJJ 4 days a week burning a ton of cals. i went from 174-155lbs in a matter of a month. I quickly realized I didn't wanna be that small im 6'1! so i quickly went onto eating everything in site often eating something like subway, qudoba, deli sandwiches daily for extra calories and carbs. stopped participating in cardio workouts and opted to go lift weights..its been 2 years and i havent stopped lifting. ive been up to 184 lbs but typically sit around 178 @14-15% BF been getting lean gains for the past 2 years.
temporary goal is to trim BF down sub 13% before bulking again this fall then id like to hit 178-180 naturally again before thinking about taking anything extra.
next week my diet will be carb cycling: high med low high med low low. low carb days on off days high carb days will be legs and back (squats and deads)
routine for cutting will be super sets gvt style or similar.
as of memorial day weekend i was 178 on friday @15%
mon: back abs/cardio Tues: shoulders/delts triceps weds: cardio(possibly abs thurs:legs fri: chest biceps
this week with the holiday everything is messed up monday the gym was closed before i could make it so rather then waste a day
mon 5/28
cardio: jog 1/2 mile, hill sprints 15 minutes, walk 5 minutes, sprint 5 minutes, walk til heart rate is normal
tuesday: weighed in 177 still 15% bf
did chest today (i feel my chest, biceps and legs are lagging)
DB bench press super set with DB flyes
70x3 (too heavy) 30x5 flys (too light)
60x5 35x5 4 sets
next time ill go for 65's i think i can do it
DB incline press with DB incline flyes
50x5 30x5 flyes 5 sets was about 1 rep from failure on these inclines body isnt used to the high volume been doing 5/3/1 for a few months now
EZ-bar close grip curl super set with standing alternating DB curl
60x5 and 30x5 for 5 sets
i typically do preachers but someone was on the bench so did arnold style concentration curls super set with reverse ez-bar curl standing
30x5 60x5 for 5 sets
at this point i could barely move my arms
went to finish off with dips
15 reps with body weight
6 reps with body weight
couldnt do any more lol
finished off tuesday without cardio gym was about to close
weds: back day
8 minutes warmup 10% incline at 3.4mph treadmill
deadlifts (standing on 1" foam pad for a deficit lift)
135x idk warmup set
225x6 (needed some chalk)
225x12
225x8
225x3 (i was gassed not used to these reps)
lat pull downs super set one arm DB row
110lbs (way too light)x5 with 55lb row x5
130x5 55x5
140x5 55x5 for 3 more sets
chest supported bent over row super set with stiff arm pull down
90x5 and 120x5 (failed a couple sets on the rows)
finished off with 20minutes on stair mill at level 6 burning about 212 calories
my weights are kinda all over the place i havent done high volume in a while once i find my working weight again we will be rolling!
firstly, love the title loll n now you must live up to your title..
your lucky how you can just lose and gain weight whenever you want, not the case for me at all lol
our #'s are quite similar for some things
im sure ur log will be greatt keep it rollllin
It looks like you weigh urself almost everyday. Take it from me bro, dont. Shit will drive you crazy. Once a week is good enough. You are going to torture yourself. Get your weight training routine down - Knowing what you can lift, trial and error to find what works best for you.
I feel I can lose a lot easier then I gain but now that I've been up to 184 in the past I feel I can get back up there with proper diet. This time I wanna do it on a leaner foundationOriginally Posted by Rampage
firstly, love the title loll n now you must live up to your title..
your lucky how you can just lose and gain weight whenever you want, not the case for me at all lol
our #'s are quite similar for some things
im sure ur log will be greatt keep it rollllin
Good points, I'll try to stay off the scale. I've done this routine before just not quite in this order (previously I gave arms their own day) I'll get the weight more consistent next week
Thursday: got off work and home by 6 sat down to relax and fell asleep til 9 guess my body was saying it needed a rest, I'll hit legs and possibly triceps friday take the weekend off and get ready for this new diet next week
Friday!!! got off work went home slammed a protein shake with water, got changed and ready for the gym had a sample of 1MR so decided to use that preworkout today.
started off with 5 minutes on the eliptical it was about 90 degrees in the gym today so it didnt take long to start up a sweat
wanted to focus on my form and getting below parallel i have a flexibility issue im still working out (could be from past knee injury) but i think its more in the hips.. anyway used some sissy weight today on squats
squats super set with walking lunges (x5 is each leg so really 10 reps)
135x5 and 40x5
185x5 and 40x5
185x5 and 40x5 i started really getting winded here between the heat and the volume of weight im not used to i felt like i was going to puke, i kept drinking water and breathing deep trying to keep a focus
185x5 and 40x5 i think here i 1/4 repped squats i was really struggling losing focus legs were getting tight
185x5 and 40x4 i sucked it up did some deep squats full reps and failed the last couple lunges
leg extensions and lying leg curls
185x5 105x5 for 3 sets
185x10 105x10 got a good burst of energy and decided to burn my legs out
185x10 105x10
donkey calf raises and seated calf raises
150x10 90x10 5 sets each
was going to call it a day here but started thinking i missed monday and took thursday off took a deep breath
good news is my triceps are stronger then the last time i ran this routine
cable V-bar pushdowns and skull crushers
75x5 60x5(PB) for 5 sets. ill add more weight to the pushdowns next week
BB close grip bench and over head cable rope extension, heavier weight on these extensions next week too
90x5 100x5
90x5 100x5
110x5(PB) 100x5 (i could probly get 125 or even 135 with a good spotter ill try to increase weight slowly on close grip also)
110x5 100x5
110x5 100x5
skipped cardio i was in the gym close to 2 hours or maybe longer i lost track of time drinking my dark matter PWO as i type this...not everyone likes dark matter i enjoy its consistency and taste more satisfying then protein shakes for me
Well my gf is officially a college grad now. I'm so very proud of her! Her sister got her a kitten and it's like having a baby it kept me up a couple nights wanting attention and what not. I have a new found respect for people who hit the gym diet properly and have kids. Needles to say with graduation stuff going on I didn't even make it to grocery store. No excuses tho diet starts today I'll go to the grocery store after work and gym today
Got on the scale last night before dinner and after my workout 175@ 13.9 percent
Monday back day
wide-grip Lat pulldown super set with one arm dumbell rows
140x5 55x5 5 sets will be adding more weight to pulldowns next week
chest supported BBB row super set with stiff arm cable pulldowns
90x5 130x5 for 5 sets
iso lat pulldown with cable
2 sets of 8
cardio 15minutes stair mill HIIT and 5 minutes on recumbent bike
Tuesday Shoulders and triceps
first time doing triceps on shoulder day and my triceps hit failure a couple sets before they normally would.
seated DB press super set with DB lat raises
60x5 30xs5
60x5 30x5
60x5 30x5
60x3 30x5
50x5 30x5
hammer strength shoulder press super set with reverse fly (machine)
180x5 130x5
180x5 130x5
180x3 130x5
160x5 130x5
160x5 130x5
v bar tricep pushdowns super set skull crushers
80x5 60x5
80x5 60x5
80x5 70x3
80x5 60x5
80x5 60x3
close grip bench super set over head rope extensions
110x5 100x5
110x5 100x5
110x5 100x5
110x4 100x3
110x4 100x5
6/6 today was my first low carb day, i will say i struggled all day. i ended up buying sugar free jello for a afternoon snack. protien shakes somewhat helped with hunger next time around im going to have more veggies ready throughout the day.
cardio 15mins stair mill
ab circuit
10 minutes on bike
6/7 legs took noxhaust pre workout its been a while since ive taken it and it kicked hard
decided to work form on squats again this time doing box squats and i must say i like them i ended up hitting decent numbers and felt i could probly of pushed a bit more, thinking i need more reps or more sets on squats just not quite feeling it
Squats super set with walking lunges
90x10 40x5
160x5 40x5
180x10 40x5
200x5 40x5
200x7 40x5
leg extensions super set lying leg curls
185x5 105x5
185x5 105x5
185x5 105x5
185x5 105x5
190x10 105x5
donkey calf raise machine super set with seated calf raises
165x10 90x10 for 5 sets
been a little busy lately trying to sell a car, managed to make it to the gym on saturday but i was so tired my lifts were horrible. picked back up monday and did back. today will be shoulders and triceps
just got a new job, been doing certifications and what not so i can start work, havent had time to update this log still. how ever body fat was 170 lbs at 12% today, ive lost a good amount of weight but body fat is coming down which was my main goal, once i hit 10% ill maintain for a while then start bulking again.
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