Pushing Myself to the Limit!!

Training Training Logs
1

Hey everyone! I am new to this site and thought that I would start a training log.

I just got off of a 4-month bulk that was very successful. My starting weight was 148 lbs and I finished at 162 lbs. I am very happy with my progress so far. Now I am starting my cutting cycle, which I will do for 3-4 weeks depending on how fast I lean out. I plan on losing somewhere between 3-5 lbs over the cut. After that, I am going to bulk again until I hit either 175-180 lbs. Lets get to it!!!

Current Training Split:
Monday-Chest/Arms
Tuesday-Legs/Calves
Wednesday-Rest
Thursday-Back/Shoulders
Friday-Legs
Saturday-Rest
Sunday-Rest or Mondays workout

*I had a trainer at my gym build me my program based on the fact that I plan on competing sometime next year, so it is geared towards that.

Diet: Cutting Cycle

Basically when I do a short cut like this, I just cut out all starchy/complex carbs except for pre and post workout. After that, all me meals are made of a protein,vegetable, and a healthy fat. My calories will be around 2400-2500. I will also allow myself one cheat meal per week, since I am not prepping for a show.

Supplements:
Scivation Whey
Scivation Xtend
Primaforce Primal n2o
Primaforce HMB
Multi-vitamin
Fish Oil

Thanks for everyones help and support!!

Time to get SHREDDED!!

2

Why the hell are you trying to cut weight at 162lbs, unless you have a show or something?

Why not just cut weight, once you reach your desired weight…

3

[quote]OooahhhCANTONA wrote:
Why the hell are you trying to cut weight at 162lbs, unless you have a show or something?

Why not just cut weight, once you reach your desired weight…[/quote]

I am cutting because I have gained a little fat(during the last few weeks of the bulk) in my lower ab/oblique areas and I want to have a six pack for the rest of the summer and when I go on vacation. I usually gain lean mass when I cut anyway so it all works out good in the end, its only 3-5 lbs anyway.

Also, I am not a big eater and it is hard for me to take in 4500-5000 calories per day from whole food, so I need a break from that.

4

Thursday, 6-26-2008

Back/Shoulders Workout

Straight-leg Deadlift
1 warm-up set: 75 x 15
2 work sets: 95 x 20, 115 x 15, 135 x 14

Bent-over Barbell Row (completely bent over and pulled towards neck, really hits the upper lats and rear deltoids)
1 warm-up set: 45 x 15
3 work sets: 50 x 20, 55 x 18, 60 x 15

Seated Cable Row
3 work sets: 75 x 20, 85 x 15, 95 x 12

Wide-grip Lat Pulldown
3 work sets: 75 x 15, 85 x 14, 95 x 12

Standing Barbell Military Press
2 warm-up sets: 45 x 20, 55 x 15
3 work sets: 65 x 10 for 3 sets

Seated Dumbbell Military Press
3 work sets: 27.5 x 18, 35 x 15, 40 x 12

Reverse Pec Deck
3 work sets: 70 x 25, 75 x 20, 80 x 18

Assisted Pull-ups and Dips
2 work sets of 12 reps each

Decline Crunches
2 sets of 30 reps

Intense workout this morning! My lats felt like they were about to explode and looked HUGE when I practiced my posing post workout. I will try and get a picture for next time!!

Diet Today:
Carbs Breakfast and Post-workout. Everything else is protein + veggies + fat.

Approximately 2500 calories.

5

Alright, keep with it.

Some high-reps there, if you switch to low-reps for your next bulk, that could have a massive effect on you.

A good shock to the body.

6

[quote]OooahhhCANTONA wrote:
Alright, keep with it.

Some high-reps there, if you switch to low-reps for your next bulk, that could have a massive effect on you.

A good shock to the body.[/quote]

Yea, I plan on switching to a Power/Hypertrophy split, so that I get some good 3-6 rep sets in there to put on some serious mass.

7

Friday, 6-27-2008

Leg Workout

DEEP Barbell Squats (butt to the floor)
3 warm-up sets: 95 x 12
10 working sets: 125 x 12

Barbell Hack Squats
3 warm-up/feel sets: Bar x 20
10 working sets: 75 x 12 (last set did 75 x 20)

Pull-ups: 24 total reps over 2 sets
Dips: 24 total reps over 2 sets

Diet today:

Carbs in breakfast, pre/post workout only
protein, veggies, and fats in all other meals

8

Sunday, 6-29-08

Upper Body Power

Barbell Incline Bench Press
2 warm-up sets: 95 x 15, 115 x 10
5 working sets: 145 x 5 (could have done more, but didn’t have a spotter)

Machine Fly
1 rest-pause set: 160 x 10,8,6

Barbell Bent-over Row
2 warm-up sets: 95 x 10, 115 x 10
5 working sets: 135 x 5

Lat-Pulldown
1 rest-pause set: 130 x 10,8,6

Barbell Military Press
2 warm-up sets: 45 x 10, 85 x 8
5 working sets: 100 x 5

Dumbbell Side Laterals
1 rest-pause set: 20 x 10,8,6

Barbell Curls
2 warm-up sets: 30 x 10, 40 x 10
5 working sets: 60 x 5

Dumbbell Preacher Curl
1 rest-pause set: 30 x 10,8,6

Close-grip Bench Press
2 warm-up sets: 95 x 15, 115 x 10
5 working sets: 135 x 5

Rope Pressdown
1 rest-pause set: 50 x 10,10,8,6

Monday, 6-30-08

Lower Body Power

Full Barbell Squats
3 warm-up sets: 95 x 10, 135 x 10, 155 x 10
5 working sets: 195 x 5

Leg Extensions
2 rest-pause sets: 140 x 10,8,6

Barbell Stiff-Leg Deads
3 warm-up sets: 95 x 10, 135 x 10, 155 x 8
5 working sets: 175 x 5

Lying Leg Curls
2 rest-pause sets: 80 x 10,8,6

Seated Calf Raise
4 working sets: 55 x 15

Tuesday, 7-1-08 (B-DAY!!)

35 minutes Walking on the treadmill at 3.3 mph