The Cutting Edge Journal

[reloader77724]

I've never made a log or journal of my progress before so this should be interesting. Lets see, stats, well I'll start with this January 2nd, 2015. 5' 11'', 230lbs, Body fat is 18.3%. I have measurements but can't remember them. I'll post them later. As of this morning my wt has dropped to 214lbs.

Monday - Chest

Barbell flat
- 1 set , 10 reps, 135lbs
- 1 set, 10 reps, 225
- 1 set, 3 reps, 315
- 1 set, 10 reps, 135 ( pause reps )

barbell incline
- 4x10x135 ( last set was pause reps with spotter )

barbell decline
- 1x10x225
- 1x10x315

Chest dips
- 2x15 ( body wt. )

 

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Tuesday - Biceps

barbell preacher curls
- 1x10x65
- 1x10x85
- 1x10x105
- 1x65 ( we do something a little different here than most. when we do pause reps the spotter will have 3 commands: down, half way up, all the way up. When ever he feels like it he'll say half way and hold for 10 or 20 sec. That sucks. but pay backs are murder lol. We do this with all pause reps)

Circuit - Incline dumbbell curls 30lbs, bent over concentration curls (Arnold's) 20lbs, One arm cable hammer curl with rope 50/40/30lbs
3 sets of 10. Took 30 sec rest period after each circuit.

Overhead Cable Curls
- 4x10x50lbs.

 

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Wednesday - Shoulders

Dumbbell press
- 1x10x30
- 1x10x40
- 1x10x50
- 1x6x70
- 1x4x60

Front cable raises
- 4x10x30lbs (single arm)

Bent over cable raises for rear delts
- 4x10x30lbs ( single arm )

Upright row with barbell
- 4x10x70
super set with reverse seated flys for rear delts
- 3x10x50
- 1x10x80

 

[Bullmuscle7]

Welcome brother!!! This is looking great!! Excellent work!

 

[reloader77724]

I didn't forget nutrition.

Meal 1 - 1.5 Cups of muscle egg
- whole wheat sandwich round with 3 Tbsp of natural low sodium p-nut butter

meal 2 - Fruit (banana or apple) with 1 oz /22 pecans or almonds

meal 3 - 6 oz of meat
- 3 oz of complex carb (sweet potato or WW wrap or brown rice)
- 5 oz or more of greens

Meal 4 pre-workout - protein shake
- banana or apple
- nature valley honey n oats ( one serving 2 bars after workout.)

meal 5 - 6 oz of meat
- 5 oz or more of greens
- no carbs

meal 6 - Protein shake before bed

Supps:

- 1000mg of glutamine 2/day
- vitapak by allmax
- whey protein ( isonatural or ON brand)
- fish oil 1000mg 3/day
- Muscle egg ( thought i'd throw that in here. by the way we love this product. Better than eating a dozen eggs every morning. )

 

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thanks bullmuscle

 

[5.0]

Nice start on the log! You've got a great base to build on, let's see where we can take this!

 

[monsoon]

16lbs in a month! You're doing something right. What's the change in bf?

 

[reloader77724]

My bf didn't change bc 3 hrs after workout I got measured which kind of screwed me up lol. The trainer said I needed to wait a min of 6 hrs after workout to get an accurate measurement bc I was swelled up lol. But I lost 4 mm off my back as of last Thursday. Still at 18.3 bf. I measure again the lower weekend of the month.

 

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Thursday - Triceps, legs (doubled up because I missed a couple of workouts due to sickness)

Legs extensions
- 4x10x100 (alternated pigeon toe in and out)

Lying leg curls
- 3x15x100
- 1x15x80

Squats
- 2x10x230
- 1x10x320
- 1x15x140

Triceps
Smith machine close grip block press. Super set with rope pull downs.
- 1x10x225
- 3x10x135
rope pull downs (focused on really contracting by spreading ropes apart)
- 4x15x50

Flat bench close grip heavy
- 1x6x315

close grip cable press with straight bar Heavy
- 3x10x170
- 1x10x100

rope pull downs heavy
- 4x10x100

Wide grip cable presses heavy
- 4x10x120

Finally last two

Run the rack on cable A bar
started with 40lbs and went up 10lbs until we reached 150 then ran back down until we reached 40lbs.
10 reps each.

Weighted hanging tricep dips
- 1x10x100
- 1x10x40
- 1x10xbody weight

pre-workout meal
- protein shake (27 G of protein)
- amino energy 4 scoops 200mg caffeine
- apple
post workout
- nature valley honey n oats (1 serving/2 bars)

Meal 5 supper
- 6 oz of grilled chicken
- 6 oz of greens (lettuce, zucchini, pinch of finely shredded cheddar cheese, a serving of fat free Italian dressing)

 

[reloader77724]

I know what yall are probably thinking. I'm crazy for pushing myself that hard. LOL the guy I workout with loves to compete with me on volume so yall might be surprised to see what all we do then again maybe not. If any of you want to ask why or make suggestions along the way please do. I've only been doing this for nearly 4 years now. I still consider myself in the beginning stage lol. Thanks again for your support.

 

[Bullmuscle7]

I didn't forget nutrition.

Meal 1 - 1.5 Cups of muscle egg
- whole wheat sandwich round with 3 Tbsp of natural low sodium p-nut butter

meal 2 - Fruit (banana or apple) with 1 oz /22 pecans or almonds

meal 3 - 6 oz of meat
- 3 oz of complex carb (sweet potato or WW wrap or brown rice)
- 5 oz or more of greens

Meal 4 pre-workout - protein shake
- banana or apple
- nature valley honey n oats ( one serving 2 bars after workout.)

meal 5 - 6 oz of meat
- 5 oz or more of greens
- no carbs

meal 6 - Protein shake before bed

Supps:

- 1000mg of glutamine 2/day
- vitapak by allmax
- whey protein ( isonatural or ON brand)
- fish oil 1000mg 3/day
- Muscle egg ( thought i'd throw that in here. by the way we love this product. Better than eating a dozen eggs every morning. )

Very detailed brother!!! Great!!!