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 Cutting Log - Phase 1, ShakesAllDay |  |
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Group: Moderators
Posts: 11052
Member No.: 61094
Joined: 20-January 05
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Cutting Log: Phase 1 - Lose the BulkStarting Statsweight: 229 Upper left leg: 27 Lower right leg: 16 Upper left arm: 17 Lower right arm: 13.5 Chest: 48 Ghetto booty: 42.75 True waist: 39.5 Love handles: 41 NutritionTotal: 2300 per day Ratio: 20/40/40 (F/C/P) ()()() FitDay Log ()()()Resistance TrainingCurrent: 5-day split Mon - chest, triceps Tue - back, biceps Wed - abs, lower back Thu - shoulders, traps Fri - quads, hams, calves, glutes Sat - off Sun - off Cardio TrainingCurrent: 4x per week Mon - 20 min. eliptical Tue - 20 min. eliptical Wed - 30 min. eliptical Thu - 20 min. eliptical Fri - none Sat - brisk walk Sun - brisk walk SupplementsWeight loss: MAN Scorch v.3 (3 caps 2x per day) Primaforce Yohimbine HCL (2 caps 2x per day) Scivation Sesamin (3 caps per day w/ fatty meals) (1 cap before empty-stomach cardio/core on Wed.) Pre/Post-workout: Scivation XtendProSource AAKGEAS Phosphagen HPProSource NytroWhey General health: Equate Complete Multi-V/M (1 tab 2x per day) Member's Mark Fish OilNature's Valley Flax OilNature's Valley Vitamin CNature's Valley Vitamin E Nature's Valley Milk ThistleNature's Valley Saw PalmettoNature's Valley Garlic ON 100% WheyGNC Mealplex EAS Myoplex Light EYE OF THE TIGER! BITCHES!!
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Group: Moderators
Posts: 11052
Member No.: 61094
Joined: 20-January 05
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Day 1 (2/12)-------------------------- Chest, Triceps DB incline press x 12 x 6 x 7 x 7 DB flat press x 10 x 9 x 12 x 12 DB incline fly x 15 x 15 x 10 x 10 DB flat fly x 15 x 12 x 10 x 10 DB overhead ext. x 20 x 13 x 9 x 6 Cable pressdown x 12 x 10 x 12 x 11 DB Tate press x 5 x 9 x 9 x 13 Cardio: 20 min eliptical, 290 cal. -------------------------- Weight: 229 (0)Comments: I've been on this cut for 2 weeks already, but I wanted to get into the swing of things before I started this log. I've dropped some fat, but for some reason, I've gained weight. Very strange. I look better in the mirror, but I weight more on the scale. I guess this is a good thing. I'm on week 3 of this 5-day split. After next week, I'll switch back to a more frequent spilt... upper/lower, push/pull, full-body, etc.. Today's workout was okay... not spectacular. I switched cable flies and pec deck for DB flies. I didn't really like them, at all. I'm going to try them again next week and see how I feel. It won't matter, though, as I'm switching routines, and most likely won't have any type of iso work for chest. Tomorrow is back blasting day. Fun fun! -------------------------------- Nutrition: 2377 cal 18/40/42 (F/C/P)
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Group: Moderators
Posts: 11052
Member No.: 61094
Joined: 20-January 05
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Day 2 (2/13)-------------------------------- Back, Biceps, Forearms Lat pulldown (wide, neutral grip) x 11 x 6 x 8 x 7 Cable row (close, neutral grip) x 10 x 10 x 12 x 11 DB row x 10 x 10 x 10 x 10 EZ bar curl x 9 (wide) x 7 (wide) x 8 (close) x 7 (close) High cable curl x 10 x 7 x 9 x 9 DB hammer curl x 10 x 10 x 8 x 10 Cardio: 20 min. eliptical, 260 cal. ------------------------------- weight: 228 (-1, -1)^ changes in weight are shown as ("weight diff. from yesterday", "weight diff. from start") Comments: Felt really good today. My last couple back workouts were lackluster, but this one kicked some ass. I felt strong, felt great contractions, and had plenty of energy. I've really come to notice that I have a shit-ton more energy if I have a meal after 7pm the day before (remember, I work out 6:30am). For example, last night around 7:30, I had 6oz tuna on a whole wheat bun. -------------------------------------- Nutrition: 1624 cal.  (25/33/42) - (F/C/P)
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Group: Moderators
Posts: 11052
Member No.: 61094
Joined: 20-January 05
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Day 3 (2/14)------------------------------ Cardio + Core Pelvic thrust (haha)... where you lay flat on your back and raise your pelvis x30 x30 Superset with... Crunch x 20 x 20 Superset with... Bridge... where you support yourself w/ your elbows and keep your midsection off the ground x 20s x 20s Cable pull-through x 12 x 12 x 12 Cardio: 30 min eliptical, 420 cal ----------------------------------- Weight: 205.5 (-2.5, -4.5)Comments: Okay, no flaming for the limited core work. Well fuck it, flame all you want. I have two issues ATM... 1.) I destroyed my lower back doing squats last month, went to the chiropractor for 4 weeks, and am starting out light until it feels more comfortable. 2.) I've been having problems with cramping, namely in my abs. I've went through phases like this before and still haven't come to a conclusion as to the cause. So, ab work is going to be light until I don't get the "oh shit, they're about to cramp" feeling, which happened after one set of abs last week. This week, I made it through two before I got that feeling. Really sucks. Yes, I'm taking provisions ( taurine, potassium, magnesium, etc.). Weight fluctuated a couple pounds. Maybe due to less stored glycogen from my low-calorie diet yesterday. Maybe just water. Or both.
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Group: Moderators
Posts: 11052
Member No.: 61094
Joined: 20-January 05
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Day 4 (2/15)--------------------------------- Delts, Traps BB overhead press x 11 x 8 x 9 x 7 DB front raise x 10 x 10 x 10 x 10 DB side raise x 10 x 10 x 10 x 12 Cable side raise x 10 x 10 x 10 x 12 DB reverse fly x 10 x 10 x 10 x 15 DB shrug x 17 x 15 x 14 x 12 Cardio: 20 min. eliptical, 280 cal --------------------------------- weight: 225 (-0.5, -4)Comments: I was constrained for time today, so my sets were rushed a bit (~45-60 sec RI) and I had to drop BB shrugs for today. Everything felt great! I went up 10lbs. on my BB overhead press and got in an extra rep to boot. I got more reps in every lift. Yesterday's nutrition was a joke. ~1200 calories. The appetite suppressing effects of Scorch + Y-HCL must be kicking ass. I don't really mind the extremely low calories, cause I am pretty much on a no-holds-barred cut. Fuck a muscle fiber. I've made a commitment to myself to have a nice six pack come first boat outing. -------------------------------------- Nutrition: 2562 cal (30/31/39) (F/C/P) I had a rough day, so as a treat, the wife and I went out to eat dinner. A buttery potato and some full-fat dressing put me over my limit, but not by much.
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Group: Moderators
Posts: 11052
Member No.: 61094
Joined: 20-January 05
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Day 5 (2/16)----------------------------- Legs Leg press x 20 x 12 x 10 x 10 Leg extension x 12 x 12 x 10 x 10 GHRx 10 x 6 x 6 x 7 Leg curl (seated) x 11 x 9 x 7 x 10 (unilateral) Calf raise (standing) x 17 x 14 x 10 x 11 Calf raise (seated) x 20 x 16 x 16 x 15 Cardio: none -------------------------------------------- Comments: Felt good today. Went up either in weight or reps on every lift today. I had a tough couple days at work. I had to walk through waist-high frozen water... clearing the path with a pipe wrench as I went along. I was breaking 1.5" layers of ice. Took ~ 1 hour for every 1/8 mile. Shoulders and legs were burning. I almost blew off today's workout because of the strain I already had, but EYE OF THE TIGER, BITHCES!  GHR's are still kicking my ass. You may see my low rep range and thing, "damn, he's a pussy". Fair. Though, remember I'm not doing "hyper extensions", which I can do 20+. Adjusting my hips, so that they are at least 8-12 inches beyond the font pad require primarily my glutes and hams. Fucking tough. I had x-rays which showed that my hips are rotated. Not like a "pelvic tilt" as in front-to-back, but more like my left side is rotated underneath my right side. This gives my right side a mechanical advantage. I've been concentrating on *making* my left side do more work. It's slowly coming around. ---------------------------------------------------- Nutrition: 2065 cal. (25/28/35/12) (F/C/P/Alcohol) Yeah, I got drunk tonight.
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Group: Moderators
Posts: 11052
Member No.: 61094
Joined: 20-January 05
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Day 9 (2/20)------------------ Chest, Triceps DB incline press x 11 x 6 x 7 x 8 DB flat press x 10 x 9 x 9 x 10 DB incline fly x 12 x 15 x 10 x 10 DB flat fly x 8 x 10 x 10 x 9 DB overhead extension x 15 x 13 x 9 x 6 Cable press-down x 9 x 10 x 15 x 12 DB Tate press x 8 x 9 x 10 x 9 Cardio: 20 min. eliptical, 265 cal -------------------------------------- Weight: 235.5 (+0.5, -5.5)Comments: I felt really good today. I went up in weight in all lifts. Reps varied... some I got more, some I got less, some were about the same. I picked up some CEE and popped 3g pre-workout. I'm dropping the Phosphagen HP after it runs out, which should be this week, maybe next. Not that I'm not liking creatine mono, just ditching the dextrose. I had a crazy pump today (3g CEE + 3g AAKG). I know it's only for vanity, but it was awesome. Of course, this is the first time I've worn a tank top in a long time. I've been sportin' regular t-shirts for a while. I like the fact that my weight didn't jump up from all the weekend binging. I guess it wasn't too bad, but it sure as hell wasn't too good. BTW, I don't bother putting up weekend nutrition. I'm in this for fun and/or a hobby, so I use the weekends to keep me from getting burnt out (aka lots of calories, little exercise). Yes, this will hinder my results, but it's worth it for me. The DB flies felt much better this time. Next week, I'm switching up my routine. New/different lifts for another 3 weeks. After I drop the bulk of the pudge I've acquired, I'm going to go back to an upper/lower split. I find it too taxing on the legs to do cardio everyday with that kind of routine, hence doing the current 1x per week routine. Since I'm only hitting the lower body 1x per week, I am able to do cardio on the other 4 days. On a more frequent split, I've found that my legs get burnt out. And, since fat-loss is my main objective ATM, I'm fitting in as much cardio as possible. ----------------------------------------
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