Out From Below

Diluted56 · June 1, 2015, 7:15am

Monday: Chest & Triceps

Monday:
AM) Chest

Pull over press
20kg x 4 sets x 10 reps

DB Press
20kg x 10
25kg x 10
30kg x 10
34kg x 10
40kg x 10

Incline fly
11kg x 4 sets x 15 reps

Bench Press
60kg x 6 reps
80kg x 6 reps
100kg x 6 reps
120kg x 6 reps

Cable fly
5kg x 15 reps & 10kg x 10 reps bottom position

Dips
BW x 4 sets x 10 reps

Diluted56 · June 1, 2015, 7:16am

Cut week 4

weight on Monday 95.6kg (all weekend)

Diluted56 · June 2, 2015, 8:45am

Cut week 4

Tuesday: Back & Biceps

Weight: 97.5kg (+1kg) from HIGH CARB DAY
100mg tren ace, 40mg anavar, 100mg winstrol, 20mg nolvadex
Medium carb day + very clean

Back
AM) Workout

Tuesday: Back

Lat pull down
30kg x 15
40kg x 15
50kg x 15
60kg x 15

Close grip pull down
60kg x 4 sets x 12

T bar row
1 plate x 8 reps
2 plates x 8 reps
3 plates x 8 reps
4 plates x 8 reps
2 plates x 3 sets x 8 reps

Reverse barbell row
1 plate x 4 sets x 12

One arm dumbbell row
30kg x 4 sets x 10 reps / side

One arm twist row
10kg x 12 reps / side
12kg x 4 sets x 12 reps / side

Wide grip straight arm pull down
20kg x 4 sets x 15 reps

Dumbbell pullover
10kg x 4 sets x 15

PM)
12 sets of biceps + 6 sets of abs

Diluted56 · June 4, 2015, 7:44am

Cut week 3

Weight: 96.5kg (-1kg) (SAME AS LAST WEEK!!!) (97.5kg on the tuesday after high day then down 1kg on the wednesday)
eq 300mg, deca 350mg, 40mg var, 100mg winny, 20mg nolva. 0.5mg adex, 10mg yoh, 80mcg clen

Wednesday: Hamstrings & Cardio

45min LISS + 10mg yoh/ 80mcg clen

Seated hamstring curl
toes out
15/20/25kg x 15
toes straight
30kg x 4 x 15

Glute leg press
3 plates x 4 sets x 15 reps

Lying switch foot curl
20kg x 4 sets x 15 reps

Single leg curl
10kg x 4 sets x 15 reps / side

Smith RDL
1 plate x 4 sets x 15 reps

Seated Calf Raise 100reps with 10kg

Diluted56 · June 4, 2015, 7:57am

Cut week 4

Weight: 96.5kg (two days in a row - post LOW day - so muscle? kept weight SUPRIZED)
HIGH CARB DAY
100mg tren ace, 40mg var, 100mg winny, 20mg nolva, 10mg yoh

Thursday: Shoulders

Lateral raises
GIANT SET
3kg x 10 reps + 6kg x 10 reps + 10kg x 10 reps x 3 sets
*Last set drop to 6kg x 10 reps + 10 partials, 3kg x 10 reps + 10 partials

Lying one arm lateral raise
3kg x 4 sets x 15 reps / side

Arnold Press
10kg x 4 sets x 15 reps (kills my ROM) - but will make my shoulders look and feel better/fuller

BNP
25kg x 15 reps
30kg x 15 reps
35kg x 15 reps
40kg x 15 reps - next week more weight in the 12 - 15 reps

SS
One arm upright row: 10kg x 3 sets x 12 reps / side
Front plate raise: 10kg x 3 sets x 15 reps

SS
Barbell upright row (to sternum - side delt squeeze - leaning forward to pull better) 25kg x 3 sets x 15 reps
Dumbbell front raise: 10kg x 3 sets x 12 reps / side

SS
Cable rear fly: 1.25kg x 3 sets x 15 reps
Dumbbell rear row: 10kg x 3 sets x 15 reps

Abs 3 exercises x 3 sets x 10 - 15 reps

Diluted56 · June 8, 2015, 8:15am

Cut week 5 (PHASE 2)

Bodyweight:
Monday: 96.5kg H
Tuesday: 97.5kg M
Wednesday: 96.5kg L
Thursday: 96.5kg H
Friday: 94.5kg M
Saturday - 92.5kg L
Sunday - 92.5kg L
Monday - 93.5kg M

Monday: Chest

Monday:
AM) Chest

Incline DB Press
20kg x 30 reps
25kg x 20 reps
30kg x 15 reps
36kg x 10 reps
Incline Press
60kg x 6 reps
80kg x 6 reps
100kg x 6 reps
120kg x 3 reps
Machine Press
70kg x 4 sets x 12 reps x 3 drop sets 8/8/8 (50/40/30)
Incline fly superset:
Glass fly: 4kg x 3 sets x 15 reps
DB fly: 10kg 3 sets x 10 reps
Cable fly
5kg x 3 sets x 15 reps / 10kg x 10 reps bottom position
Superset
Pull over press: 20kg x 3 sets x 15 reps
Hex Press: 15kg x 3 sets x 10 reps

Diluted56 · June 9, 2015, 12:01pm

Cut week 5 (PHASE 2)

Weight: didnt weigh this morning will update tomorrow what it was

Back
AM) Workout

Tuesday: Back

Lat pull down: **** elbows more forward better lat engagement ****
30kg x 15
40kg x 15
50kg x 15
60kg x 15

Close grip pull down
40kg x 30 reps
50kg x 20 reps
60kg x 3 sets x 12 reps

T bar row
1 plate x 15 reps
2 plates x 15 reps
3 plates x 15 reps DS 2 plates x 12 1 plate x 15

Smith barbell row
1 plate x 4 sets x 12 reps

One arm twist row
12kg x 4 sets x 15 reps / side

Wide grip straight arm pull down
20kg x 4 sets x 15 reps

Dumbbell pullover: *** cross bench better ****
10kg x 4 sets x 15

PM)
12 sets of biceps + 6 sets of abs

Notes - better form on lat pull down and contraction, could have gone heavier on the v-bar, everything else is perfect and will up the pull overs and straight arms weight and more volume there. Rows feel good. Need to open up more.

Diluted56 · June 9, 2015, 12:02pm

Cut week 5 (PHASE 2)

TUESDAY: BACK AND BICEPS

Weight: didnt weigh this morning will update tomorrow what it was

Back
AM) Workout

Tuesday: Back

Lat pull down: **** elbows more forward better lat engagement ****
30kg x 15
40kg x 15
50kg x 15
60kg x 15

Close grip pull down
40kg x 30 reps
50kg x 20 reps
60kg x 3 sets x 12 reps

T bar row
1 plate x 15 reps
2 plates x 15 reps
3 plates x 15 reps DS 2 plates x 12 1 plate x 15

Smith barbell row
1 plate x 4 sets x 12 reps

One arm twist row
12kg x 4 sets x 15 reps / side

Wide grip straight arm pull down
20kg x 4 sets x 15 reps

Dumbbell pullover: *** cross bench better ****
10kg x 4 sets x 15

PM)
12 sets of biceps + 6 sets of abs

Notes - better form on lat pull down and contraction, could have gone heavier on the v-bar, everything else is perfect and will up the pull overs and straight arms weight and more volume there. Rows feel good. Need to open up more.

Diluted56 · June 11, 2015, 8:34am

Cut week 5

Weight: 93.5kg two days at 94.5 now down a kg… but definitely a nutrition variable still looking good a little falt but il get my carbs in today high carb day !!!

Thursday: Shoulders

Lateral raises
GIANT SET : already more weight than last week and more reps 5 on the first, 2 on the second plus different angles

4kg x 15 reps + 8kg x 12 reps + 11kg x 10 reps x 3 sets
10kg x 10 reps & 4kg x 15 reps & 15 partials x 3 sets

Arnold Press
10kg x 4 sets x 15 reps (kills my ROM) - but will make my shoulders look and feel better/fuller

BNP: more reps and weight
30kg x 30 reps
35kg x 20 reps
40kg x 15 reps
45kg x 12 reps

SS
One arm upright row: 10kg x 3 sets x 15 reps / side
Front plate raise: 10kg x 3 sets x 15 reps

SS
Barbell upright row (to sternum - side delt squeeze - leaning forward to pull better) 25kg x 3 sets x 15 reps
Dumbbell front raise: 10kg x 3 sets x 15 reps / side

SS
Dumbbell rear row: 10kg x 3 sets x 15 reps
Dumbbelly fly: 6kg x 3 sets x 10 reps

Abs 3 exercises x 3 sets x 10 - 15 reps

Diluted56 · June 11, 2015, 8:38am

Cut week 5

Weight: 94.5kg

Wednesday: Hamstrings & Cardio

45min LISS + 10mg yoh/ 80mcg clen

Seated hamstring curl : more intensity with DS and partials
toes out
15/20/25kg x 15
toes straight
30kg x 4 x 15 & DS 10 x 1.5 reps & 15 top end partials

Glute leg press: more weight and volume
3 plates x 15 reps
3.5 plats x 15 reps
4 plates x 15 reps
4.5 plates x 15 reps

Lying leg curl
15kg x 30 reps
20kg x 20 reps
25kg x 15 reps
30kg x 12 reps
40kg x 8 reps

Single leg curl
10kg x 3 sets x 15 reps / side

Deadlift: better form and lat contraction
1 plate x 4 sets x 10 reps

Seated Calf Raise 100reps with 15kg (+5kg from last week)

Diluted56 · June 15, 2015, 8:20am

Cut week 6

Weight: 93kg

High Carb Day

StringerJohn workout inspired now

Monday: Chest/Delts/Arms

Low incline press
15kg x 8 reps
20kg x 8 reps
25kg x 8 reps
30kg x 4 sets x 8 reps

Bench Press
40kg x 30 reps
60kg x 20 reps
80kg x 10 reps

SS
Lateral Raises: 12kg x 4 sets x 15 reps
Rear Delt Row: 15kg x 4 sets x 15 reps

SS
Rope Extension: 10kg x 12 reps, 15kg x 3 sets x 12 reps
DB OH Ext: 10kg x 12 reps, 10kg x 3 sets x 12 reps / side

SS
Barbell Curl: 25kg x 3 sets x 12 reps
Pinwheel Curls: 14kg x 3 sets x 12 reps / side

Cably Fly
5kg x 3 sets x 15 reps/ 10 reps

Diluted56 · June 17, 2015, 7:36am

Cut week 6

Weight: 93kg

Medium Carb Day

StringerJohn workout inspired now

Tuesday: Back

Reverse Pull Down
30kg x 3 sets x 25 reps
CSR reverse row
1 plate x 12 reps
1.5 plates x 12 reps
2 plates x 12 reps
2.5 plates x 12 reps
3 plates x 12 reps DS 2 plates x 8, 1 plate x 12 reps
Bent over dumbbell rows
14kg x 15 reps
16kg x 12 reps
20kg x 12 reps
One arm machine row
40kg x 15 reps / side
60kg x 3 sets x 12 reps / side
One arm dumbbell row
20kg x 3 sets x 15 reps / side
Deadlifts
1 plate x 5 reps
2 plates x 5 sets x 5 reps
DB Pullover
10kg x 3 sets x 12 reps + 10/20/30sec iso hold

Diluted56 · June 19, 2015, 7:47am

Cut week 6

Weight: 93kg

Low Carb Day

StringerJohn workout inspired now

Wednesday: Hamstrings & Calves

Abductor
20,30,40 x 15 reps

Adductor
20,30,40 x 15 reps

Sumo Leg Press
3 plates x 4 sets x 15 reps

Seated leg curl
2 warm up sets x 15 reps
30kg x 4 sets x 15 reps

Lying Leg Curl
25kg x 3 sets x 12 reps & 10kg x 25 bottom partial reps

SS
Single Leg Curl
10kg x 10 reps & 5 straight toe partials x 3 sets
Floor Glute Bridge
BW x 3 sets x 10 reps

Dumbbell RDL
10kg x 4 sets x 15 reps

Seated calves
20kg x 100 reps

Diluted56 · June 19, 2015, 7:50am

Cut week 6

Weight: 93kg

High Carb Day

StringerJohn workout inspired now

Thursday: chest/delts/arms

Hammer Press
1 plate x 30 reps
2 plates x 20 reps
3 plates x 12 reps DS 2 plates x 10 reps, 1 plate x 15 reps

Smith Machine Incline Bench
1 plate x 6 reps
1.5 plate x 6 reps
2 plate x 6 reps
2.5 plate x 6 reps
3 plate x 3 reps

Flat Dumbbell Fly
12kg x 4 sets x 15 reps

SS
Behind lateral Raises: 10kg x 4 sets x 15 reps
Bent Over Pronated Fly: 5kg x 4 sets x 15 reps

SS
Straight Bar Pressdown: 2 warm up sets, 60kg x 3 sets x 12 reps
One Arm Dumbbell Curl; 10kg x 3 sets x 12 reps / side

SS
One arm rope extension: 10kg x 3 sets x 15 reps
Cable Curl: 15/20/25kg x 3 sets x 15 reps

Diluted56 · June 21, 2015, 8:37pm

Cut week 6

Weight: 93kg

Medium Carb Day

StringerJohn workout inspired now

Thursday: Back Width

BNPD
30kg x 3 sets x 25 reps

Reverse Row
50kg x 3 sets x 15 reps

Straight Arm Pull Down
40kg (TV gym) x 3 sets x 15 reps

V bar
50kg x 3 sets x 15 reps

Lat pull down
30,35,40,45,50 x 15 reps

Seated low rows
45kg x 3 sets x 15 reps

DB pull over
10kg x 3 sets x 15 reps

Diluted56 · June 21, 2015, 8:40pm

Cut week 6

Weight: 93kg

Low Carb Day

StringerJohn workout inspired now

Sunday: Legs

Leg extension
10kg x 3 sets x 15 reps / side
40kg x 4 sets x 15 reps ----> felt INCREDIBLE!!!

Leg press
4 plates x 10 reps
5 plates x 10 reps
6 plates x 10 reps
3 plates x 3 sets x 8 slow reps

Front Squat
60kg x 3 sets x 15 reps

Hack Squat
1 plate x 3 sets x 15 reps

Walking Lunges
BW x 3 sets x 20 reps

Seated Leg Press
30kg x 30 reps / side
37kg x 20 reps / side
45kg x 15 reps / side
60kg x 3 sets x 15 reps both legs

Calves
12 sets

Diluted56 · June 22, 2015, 7:23am

Cut week 7

Weight: 93kg

HIGH Carb Day

StringerJohn workout inspired now

Monday: Chest/Delts/Arms

DB Press
15kg x 30 reps
20kg x 20 reps
25kg x 15 reps
30kg x 8 reps
36kg x 8 reps
42kg x 8 reps

Bench Press
60kg x 6 reps
80kg x 6 reps
100kg x 6 reps
120kg x 4 reps

Cable fly
5kg,6.25kg,7.5kg,10kg x 15 reps

SS
Lateral raise: 10kg x 3 sets x 15 reps
Bent Over Fly: 5kg x 3 sets x 15 reps

SS
Barbell Curl: 20kg x 3 sets x 15 reps
Machine Dip: 90,95,100kg x 15 reps

SS
OH Rope Extension: 12.5kg x 3 sets x 15 reps
Hammer Curls: 14kg x 3 sets x 12 reps / side

Diluted56 · June 23, 2015, 7:44am

Cut week 7

Weight: 92kg

Medium Carb Day
(Day Before)
1 cup rice + 2 chicken + 1 pineapple
1 cup rice + 2 chicken
1 cup rice + 2 chicken
4 muffins
750ml OJ
McDonalds
4 snicker bars
1 250ml fruit smoothie
1 large lunch bar

StringerJohn workout inspired now

Monday: Back Thickness

Reverse Pulldown
25kg x 25 reps
35kg x 25 reps
45kg x 25 reps

Barbell Row
60kg x 12 reps
70kg x 10 reps
80kg x 8 reps
90kg x 8 reps

DB - barbell row
15kg x 15 reps
20kg x 12 reps
25kg x 10 reps
30kg x 8 reps

DB Row
20kg x 4 sets x 10 reps / side

Underhand Cable Row
12kg x 4 sets x 10 reps / side

Deadlift
100kg x 5 sets x 5 reps

DB Pullover
10kg x 12 reps
12kg x 12 reps
14kg x 12 reps

Diluted56 · June 26, 2015, 7:46am

Cut week 7

Weight: 92kg

Low Carb Day
2 x 2 patties, broc, eggs with cheese
ice cream
yogurt with protein powder
chicken/rice combo with OJ

StringerJohn workout inspired now

Wednesday: Hamstrings & Calves

Abductor
20,30,40 x 15 reps

Adductor
20,30,40 x 15 reps

Sumo Leg Press
3 plates x 4 sets x 15 reps

1.1 Lying Leg Curl
15kg x 30 reps
20kg x 20 reps
25kg x 15 reps
32kg x 12 reps
40kg x 8 reps

1.2 Lying Leg Curl toes down
20kg x 4 sets x 10 reps & 5 bottom partials

SS
Single Leg Curl
10kg x 10 reps & 5 straight toe partials x 4 sets
Floor Glute Bridge
BW x 3 sets x 10 reps

Dumbbell RDL
15kg x 4 sets x 15 reps

12 sets of calves

Diluted56 · June 26, 2015, 7:51am

Cut week 7

Weight: 92kg

Thursday: High Carb Day

chicken/rice/oj
steak/egg/bakes potato
2 pad thai
3 muffins
18 egg whites with 6 scoops of protein powder

Machine Press
40kg x 30 reps
50kg x 20 reps
60kg x 15 reps
70kg x 12 reps
80kg x 12 reps
Incline Barbell Press
60kg x 3 sets x 15 reps
SS
barbell pull over press: 20kg x 3 sets x 10 reps
flat dumbbell fly: 10kg x 3 sets x 10 reps

4.A Arm Superset
One arm tricep rope extension: 7.5kg x 3 sets x 12 reps / side
Cable barbell curl: 20kg x 3 sets x 12 reps

4.B Arm Superset
Overhead dumbbell extension: 30kg x 3 sets x 12 reps
Alt DB Curls: 10kg x 3 sets x 12 reps / side

Shoulder Superset
Behind lateral raises: 10kg x 3 sets x 15 reps
Rope face pull: 5kg, 10kg, 3 sets x 10 reps / 10 reps (2 different grips)

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Out From Below

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