The final 6 week countdown!!!

[shan]

I am starting this new thread for my final 6 week countdown to my debut on stage in physique I am starting this a tad early, so I can just add pics and stats starting this Saturday which marks the official 6 weeks to stage day.

Just felt like closing the door on my old training log for now, since this endeavor is really completely different from where I started almost a year ago....things have changed so the log must also!

 

[lymbo]

K im in for the long haul...

 

[shan]

Cant wait for Saturday LOL...45 minutes of LISS today is my double cardio day so lunchtime brings another 45 minutes of cardio, only difference being I add HIIT intervals in at the end to rev up the metabolism

ok, I also banged out 50 crunches and 20 each side oblique crunches....good times

 

[shan]

30 minutes of LISS cardio....wantes 45 but rain and storms forced me inside so I lost time in transit

 

[shan]

yesterday was tension workout followed by refeed....glorious refeed

int and ext rotations-20 ea

bench-65x8/10

arnold press-15x12

rear delt raise-10x10

bicep ez bar-40x10

calf raise / hamflexor
165x8, 135x10 calf
25x10x2 ham

wide grip pulldown / tricep pressdown
75x10x2
60x10x2

rev hyper-bw+25x10

leg press-170x12

 

[YAMAHA147]

I like ur routine Shan

 

[shan]

saturday was power day...have to take it a bit easier than I like, I have a possible stress fracture on my wrist, so less weight than usual

int/ext rotations-20 each

bench-65x8/10

arnold press-15x12

rear delt-10x10

bicep ez bar-40x10

calf raise / hamflexor
165x8, 135x10 calf
30x10x2 ham

wide grip pulldown / tricep press
75x10x2 pd
60x10x2 tri

rev hyper-bw+25x110

leg press-170x12


Sunday I got in 1 hr of LISS cardio wearing my neoprene reducing shorts...sweated until it looked like I had peed myself LOL...note to self: the shorts wick at compression points

 

[shan]

long tension depletion workout this a.m. (got up at 3:45 for it)

int /ext rotations-25/20

db flat bench / arnold press / side lateral
17.5x15, 15x15x2 bench
10x15x3 press
5x15x3 side lat

incline bench / rear delt raise / front raise
15x15, 12.5x15, 10x15 bench
5x15x3 rear delt
5x15x3 front raise

leg press / leg curl
110x15x3 press
30x15x3

stiff leg dead lift / calf raise
95x15x3 dead
60x15x3 calf

wide grip pulldown / narrow rev grip pulldown / row
50x15x3 for each

bicep cable curl / tricep pressdown
20x15x3 bi
60x15x3 tri

 

[shan]

Wow....down 19lbs since I started this cut 12 weeks ago....and have discovered why they call stubborn fat stubborn LOL! 5.5 weeks to go....I can do this!

 

[Stumpy]

That's great Shan, well done on that. It's allways the last bit of fat that seems to take for ever to go.

 

[shan]

I have been gradually increasing cardio and nailing my diet to the wall...been playing with my refeed to find the right balance...and last week I think I nailed it pretty good...had no bloating and looked great...maybe a bit too vascular through the abs for physique LOL..
ready to throw in yohimbine hcl..if only it would get here already I am so close to my original goal weight now...only about 2 lbs...afraid I am gonna dump muscle if I am not real careful from here...

 

[smawshot01]

great job it sounds like you got it nailed down solid and are going to dial it in perfect