Cutfest 2009 |
Bulk Nutrition Forums > Journals |
| Posted by: cc-10 May 14 2009, 10:14 PM |
| height 5'8 Weight around 210 Goals.. to win some free stuff Training Day 1 upper body 5 sets of compound chest 5 sets of compound back 5 sets of compound shoulders random sets of isolations 10-15 of hiit on tread mill Day 2 Lower body Deadlift Leg press Leg curl possibly shrugs 10-15 minutes of hiit on tread mill Day 3 off or cardio Day 4 Upper Body kinda like day 1 Day 5 Lower Body Squats Leg press many other things 10-15 minutes of hiit on tread mill day 6 off or cardio Day 7 upper body or off depends on how the body feels Diet: Trying to figure that one out |
| Posted by: cc-10 May 14 2009, 10:24 PM |
| NOT BIG |
| Posted by: cc-10 May 14 2009, 10:26 PM |
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| Posted by: cc-10 May 14 2009, 10:30 PM |
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| Posted by: cc-10 May 14 2009, 10:32 PM |
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| Posted by: cc-10 May 14 2009, 10:35 PM |
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| Posted by: cc-10 May 14 2009, 10:38 PM |
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| Posted by: JW32Hoops May 15 2009, 01:56 AM |
 Anyone who thinks Jason doesn't have a sense of humor........is wrong.  Good luck cc. |
| Posted by: yeashescool May 15 2009, 07:07 AM |
Y dont you run sum good stuff?  |
| Posted by: Jayv24 May 15 2009, 08:29 AM |
good luck bro. Now whoop Lorkens ass!  |
| Posted by: Jason2459 May 15 2009, 08:39 AM | ||
It's usually a very dry, sarcastic, or strange type of humor ala British style comedies like Monty Python or Red Dwarf. Mr. Bean is hilarious. Btw, CC-10 is disqualified as he did not have the code correctly on the paper. There was no "NOT" in the code. Good luck man! |
| Posted by: Jayv24 May 15 2009, 08:48 AM | ||
http://www.youtube.com/watch?v=eJCMjJwIGxY&feature=related |
| Posted by: Sanesloot May 15 2009, 10:33 AM | ||||
i use that kind of humor often... i work it pretty well. that mime joke didn't win him over any laughs though... i think i'll steal one of his jokes and use them at work today |
| Posted by: cc-10 May 15 2009, 05:41 PM |
| Thanks guys Today Woke up around 7:50 Had a shake 50g of protien...and like a cup or 2 of oats then a redbull on the way to work ...1 tab of bronkai, 200mg of caf, 1 asprin for lunch at work I had 2 cans of tuna and a cup of oats 1 tab of bronkaid, 200mg of caf, 1 asprin around 3ish 2 cans of tuna and another cup of oats 5 ish 1 tab of bronkaid, 200mg of caf, 1 asprin 530ish 12 minutes tread mill...walk a minute run a minute at 7.5 home at 6:15 Pwo shake 50g of whey 6:40 i am posting to you guys I sfw yesterday but didn't really log it or think about logging it b/c i didn't know at the time i was gonna do a cut the next day. oh well...2morow will be an off day. SUPPS: ECA WHEY maybe i'll buy some placebos later |
| Posted by: cc-10 May 15 2009, 06:47 PM |
| just ate another can of tuna and drinkin shit tons of water |
| Posted by: JW32Hoops May 15 2009, 06:59 PM | ||
I read (or more likely saw on TV) somewhere that the WWE guys crush insane amounts of tuna and popcorn....cuz it's filling, but there's assloads of protein, hardly any bad shit, fat, carbs, etc. Just sayin.....WWHHD? (other than shoot gears into his pythons) |
| Posted by: cc-10 May 15 2009, 07:20 PM | ||||
What Would Ultimate Warrior DO? Im crushing mad tuna for this....i hope to have a case finished here in a few days. I got some old BCAA pills that i got from the arnold classic a few years back. Im gonna start popping them like candy and posibly invest in some xtend. Im not gonna lie this bronkaid is making hard for me to want to eat...but i gotta force my self or i'll b/c "skinny fat" in willpiazza terms |
| Posted by: cc-10 May 16 2009, 09:56 PM |
| off day from the gym today...diet sucked b/c i was stuck on the sales floor all day and had a hard time making time for breaks. around noon: 50g of whey, about 2 cups of oats 1 tab bronkaid, 200mg caf, 1 asprin around 4 ish: 2 cans of tuna 2 pieces of 100% Wheat Bread, 1 tab bronkaid 200mg caf, 1 asprin 7ish: 8 oz Yogurt, 1 peice of wheat Bread, 1 tab bronkaid, 200mg caf, 1 asprin now; 50g whey possibly 4 more cans of tuna instore for the rest of 2night |
| Posted by: yeashescool May 17 2009, 12:54 AM | ||
I agree, it's almost as if you are eating too little. |
| Posted by: cc-10 May 17 2009, 07:58 PM | ||||
way too little, gotta figure away to find time to eat during my shifts on the weekends. |
| Posted by: cc-10 May 18 2009, 02:08 PM |
| last nights lifts Front squats bar x 10 135 x 10 155 x 10 185 x 8 205 x 5 225 x 4 185 x 8 ATG 135 x 10 135 x 10 135 x 3...felt like something bit me on my right hamstring so i racked it...then stretched... Leg press 6 plates x 10 8 plates x 10 10 x 8 12 x 5 14 x 1 and got stuck on the 2nd leg ext 10 x 12 12 x 10 12 x 10 cardio walk on treadmill 3.3 for 15 minutes today woke up at 12:00 ate a can of tuna and a cup of rice my normal ECA dosage then hit the gym standing militaryt 95 x 10 105 x 110 115 x 8 115 x 8 125 x 4 x push press 3 125 x 4 x push press 3 125 x 3 x push press 3 arnolds 40 x 12 50 x 10 50 x 8 50 x 9 incline db bench 60 x 12 60 x 10 60 x 10 60 x 10 tricep extension machine x 4 sets super seted with taking a 45 plate and doing extensions with it. Pwo shake gonna eat 2 cans of tuna and some wheat bread with more ECA then I will work 4-10...come home and eat hang out on BN for a bit then do my cardio. |
| Posted by: cc-10 May 19 2009, 08:07 PM |
| my day was kinda weird today woke up at 8 ..drank a chocolate rtd muscle milk that i got at BP before my meeting.... got home at 10....and passed out... awoke at 3pm natty pb&j sandwhich big glass of milk around 4:30 6 eggs and 4 peices of wheat bread 5:30 SFW got home 7ish PWO and shower... 9 pm gonna pound some tuna mixed with some lettuce and some a tad bit of mayo prolly another meal at 11 and another meal at 1 am.....sleep shedule is kinda fucked today's workout Seated row 135 x alot 155 x a lot 185 x 10 205 x 8 225 x 3 185 x 9 155 x 15 bent over rows 135 x 15 155 x 12 185 x 10 185 x 8 205 x 3 Barbel curls bar x 20 65 x 12 95 x 6 95 x 7 95 x 6 95 x 6 95 x 6 65 x 12 + little rest and a few more hammer curls 50 x 10 50 * 8 55 x 5 55 x 5 + 50 x 5 55 x 5 + 50 x 5 + 40 x 5 or 6ish cardio...10 minutes...2 minutes 3.5 2minutes 7.5 interverals |
| Posted by: cc-10 May 22 2009, 01:39 PM |
| last night lift at 2 am DL 225 x 3 275 x 3 315 x 3 365 x 1 315 x 3 315 x 3 leg press 2 plates x 30 4 plates x 25 6 plates 15 8 plates x 8 10 plates x 6 10 plates x 6 Was tired....worked from 9 am to 1 am b/c of inventory still made it in though and got something done |
| Posted by: yeashescool May 22 2009, 04:41 PM |
| damn, 2 am |
| Posted by: cc-10 May 22 2009, 09:39 PM | ||
yeah work killed me....midnight SFW 2night |
| Posted by: yeashescool May 22 2009, 11:23 PM |
| Better than no SFW. Keep smashin' |
| Posted by: cc-10 May 23 2009, 11:05 AM |
| skipt SFW last night ....but i woke up early this morning to smash Standing military 115 x 6 115 x 8 115 x 8 125 x 5 125 x 5 125 x 3 incline DB bench 60 x 9ish 60 x 9ish 65 x 7ish 65 x 7ish 65 x 7ish pull ups BW x 5 BW x 3 lat pulldowns x 10 x 10 x 10 skull crush 50x 10 50 x 8 50 x 8 barbel curl 65 * 12 75 x 8 75 x 8 75 x 8 Cardio 10 minutes 2 minutes 3.3 2 minutes 7.5 etc etc |
| Posted by: yeashescool May 23 2009, 11:41 AM |
| Are you doin' a upper/lower split? |
| Posted by: cc-10 May 24 2009, 08:03 PM |
| yeah i am upper lower....i try to go 2 on 1 off |
| Posted by: Jayv24 May 25 2009, 06:22 AM | ||
 Those are the best sessions |
| Posted by: Light Weight Baby May 25 2009, 07:06 AM |
| Ouch, got pretty chubby since your last pics eh? Shit I shoulda did a cutfest journal... my insane workouts are droppin my bf by the day. |
| Posted by: cc-10 May 25 2009, 10:57 AM | ||
yeah ive been wanting to cut for a while....but just didn't think it was worth it b/c i just wasn't strong enough |
| Posted by: cc-10 May 26 2009, 07:41 PM |
| last night was a strange course of event in the gym. Front Squat 135 x 12 155 x 10 185 x 10 205 x 8 225 x 5 235 x 3 hex dead 135 x 15 Then took a massive shit smelt so bad it almost made me puke. 185 x 12 205 x 10 205 x 10 205 x 10 tried to do some cardio but i had the case of the shits...only got 8 minutes in on the mill |
| Posted by: cc-10 May 27 2009, 09:49 PM |
| quick lift....planed to have a morning workout but i got called in to run a backround check on some ppl and then i had like a 2 hr window to SFW eat and shower before i had to go back tow ork....i would have late nighted it tonight but i have to be back in to work at 7:30 so fuck it Military Press 95 x 15 105 x 12 115 x 9 125 x 4 125 x 2 incline bb press 135 x 10 155 x 8 155 x 8 155 x 8 155 x 8 barbel curl 65 x a lot 75 x 8 75 * 8 75 * 8 75 * 8 no cardio not enough time......work is a shit ton of cardio though b/c i walk around all day |
| Posted by: cc-10 May 30 2009, 12:14 PM |
| last nights lift dead lift 225 x 5 315 x 5 335 x 3 365 x 1 385 x 1 315 x 3 lep press 4 plates x 20 6 plates x 12 8 plates x 8 10 plates x 4 leg extensions x 20 x 20 x 15 cardio 15 minutes about 2-3 minutes on 3.3 then about 2 minutes on 7.5...cardio is kinda harder after legs but oh well |
| Posted by: cc-10 May 30 2009, 07:27 PM |
| just got back from sfw incline bench 135 x 12 145 x 8 155 x 5 155 x 7 arnold db press 50 x 12 55 x 6 55 x 6 55 x 6 BOB 135 x 12 155 x 12 185 x 5 205 x 3 barbel curl 155 x 12 175 x 6-8 175 x 6-8 175 x 6-8 skull crushers in plates 50 x 15 60 x 10 70 x 8 70 x 8 lat pulldown machine 3 sets went home to get the bike for cardio to ride around but the tires are flat and then it started raining....going back to the gym in a few hours |
| Posted by: cc-10 May 30 2009, 11:58 PM |
| ok just got back from 20 minutes of cardio...half running half walking |
| Posted by: cc-10 May 31 2009, 11:26 PM |
| ran today for 20 minutes on the treadmill starting to get easier.... diet has been a shit ton of tuna and wheat bread and whey and peanut butter. I can't wait for dad to bust out the grill im gonna grill like 40 birds. maybe 2morow i'll have some cheerios in honnor of sanesloot....might help my front squats |
| Posted by: Jayv24 Jun 1 2009, 09:43 AM |
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| Posted by: cc-10 Jun 1 2009, 07:07 PM | ||
lol thanks to that pic i will have the first journal that roids i mean gears will JO too.... glad you could help |
| Posted by: cc-10 Jun 2 2009, 10:59 AM |
| had a morning jogg to start off the day...SFW in a bit |
| Posted by: cc-10 Jun 2 2009, 08:35 PM |
| Front Squat 135 x 12 155x 10 185 x 8 205 x 5 205 x 6 leg press 4 plates x 20 6 plates x 20 8 plates x 15 10 plates x 12 10 plates x 12 leg extensions 6 x failure....like 30 plus 9 x failure prolly around 20 10 x 20 10 x 20 stand calf raises x 3 sets abs weighed in at 206 today down any where from 4-8 pounds |
| Posted by: cc-10 Jun 4 2009, 11:22 PM |
| last night incline bench 135 x 10 155 x 5 155 x 5 155 x 5 155 x 5 155 x 5 military press 115 x 7 115 x 8 115 x 6 115 x 6 bent over bb row 185 x 7 185 x 7 185 * 6 185 * 6 curls weight in plates 70 x 10 70 x 10 70 x 10 70 x 10 tricept pushdowns 4 sets |
| Posted by: cc-10 Jun 5 2009, 09:40 PM |
| just got back from SFW dl 225 x 3 315 x 5 315 x 5 315 * 4 315 * 3 315 * 2 Shrugs 135 * 20 225 * 12 275 * 12 275 * 10 305 * 8 Leg Press 2p x warm up 4 p x warm up 6 p x 20 8 p x 12 10 x 12 10 x 10 calf rases x 3 sets cardio on mill for 15 minutes run for a few minutes walk for a few minutes interverals.....diet solid tuna all day......only cheat for the week was a p-zone for pizza hut but oh well thought i need extra carbs deads anyways ....drove 20 miles so i can buy some more bronkaid |
| Posted by: cc-10 Jun 6 2009, 09:15 PM |
| today i just did cardio....i ran on the bike path around the park i think it was a little more than a mile...plus i walked to and from to the bike path. |
| Posted by: cc-10 Jun 7 2009, 09:20 PM |
| incline bb 135 * 10 155 * 6 155 * 5 155 * 5 155 * 5 155 * 6 Standing military 115 * 8 115 * 6 115 * 5 115 * 5 db shoulder press 50 x 10 50 / 10 50 * 8 50 * 8 barbel curl 65 x 12 95 * 6 95 * 6 95 * 6 skull crushers weight in plates 40 x 15 50 x 12 70 x 10 70 x 10 ez bar curl 70 x 10 ran on tread mill for 10 minutes lower back felt funny....like when i twist it would hurt a tad bit ...i dunno we'll see  |
| Posted by: cc-10 Jun 8 2009, 09:49 PM |
| door was locked at the gym tonite WTF SFW 2morow morning |
| Posted by: cc-10 Jun 10 2009, 09:38 PM |
| last night front squats 5 sets leg press 5 sets leg extensions 4 sets 10 minutes on the eliptical sfw again here in a few hours |
| Posted by: cc-10 Jun 11 2009, 01:10 PM |
| incline BB 135 x 10 155 x 6 155 x 7 155 x 6 155 x 7 155 x 6 155 x 5 standing military 115 x 9 125 x 5 125 x 3 rear delt raises 20 x a lot 20 x a lot 20 x a lot 20 x a lot cable kick backs 3 x 15 4 x 12 4 x 12 4 x 12 standing db arnold presses 30 x 12 35 x 10 40 x 5 40 x 5 ran on tread mill for a mile |
| Posted by: cc-10 Jun 11 2009, 03:11 PM |
i feel like im dropping fat but im not losing any weight but im also feel like im getting a tad stronger  diet is pretty much tuna tuna tuna tuna tuna tuna protien shakes and whole wheat whole grain bread, and oats...switched it up to caned shrimp yesterday for something new ohhhhhhhh and eggsWhen i do cardio im just trying to get as much endurance as possible. Running is starting to come easy now. Just gotta keep from getting bored. |
| Posted by: cc-10 Jun 11 2009, 07:42 PM |
| Seated Rows 120 x 12 185 x 10 205 x 8 205 x 8 205 x 8 Bent over barbell row 135 x 12 185 x 5 205 x 3 185 x 5 hammer curls 40 x 12 45 x 8 50 x 5 ez bar curls weight in plates 70 x 8 70 x 8 70 x 8 ran a mile on the mil...part of it was on an incline ivan drago style. Also, weighed in at 205 |
| Posted by: yeashescool Jun 11 2009, 11:36 PM |
| Canned shrimp sounds fucking disgusting. |
| Posted by: cc-10 Jun 13 2009, 07:10 PM |
| just got back from SFW rack dead pinned at middle of the shin 135 x 10 225 x 10 315 x 8 365 x 5 385 x 3 405 x 2 315 x 5 shrugs 135 x 30 205 x 20 225 x 15 leg press 4 plates x 12 6 plates x 20 8 plates x 12 10 plates x 10 10 plates x 10 calf raises ran on treadmill for around a mile....part of it was on an incline of 12 ...then walked for 10 minutes ...too yesterday off from SFW and cardio...think it helped a bit ....canned shrimp is awesome ...gonna bust out some canned crab 2morow at work...put a little pepper in that guy... |
| Posted by: cc-10 Jun 14 2009, 07:17 PM |
| Incline BB 135 x 10 155 x 7 155 x 7 165 x 4 165 x 4 DB shoulder press 50 x 12 55 x 10 60 x 7 60 x 5 rear delt raises 15 x 20 20 x 15 20 x 15 ez bar curls in plates 70 x 10 70 x 10 70 x 10 70 x 10 over head tricep extensions in plates 70 x 5 70 x 5 70 x 5 cable push down with rope 10 x 10 10 x 10 10 x 10 tread mill for 15 minutes ran a little walked a little...ran a little on a really high incline |
| Posted by: cc-10 Jun 15 2009, 10:31 PM |
| cardio 2night...2morow off....diet nothing but tuna and oats and water today |
| Posted by: cc-10 Jun 16 2009, 12:02 AM | ||
just got back...did eliptical for 10 minutes bike for 10 and walked on tread mill at 3.5 with 10 incline |
| Posted by: cc-10 Jun 18 2009, 09:46 PM |
| DL 225 x 5 315 x 4 315 x 3 335 x 2 365 x miss 365 x miss 365 x miss 315 x 2 BB Shrug 225 x 20 275 x 12 3315 x 8 Straight leg DL 135 x 10 135 x 10 135 x 10 leg curl 5 x 30 7 x 20 9 x 12 9 x 10 15 minutes on eliptical |
| Posted by: cc-10 Jun 20 2009, 12:22 PM |
| incline BB 135 x 10 155 x 10 165 x 6 165 x 6 170 x 3 155 x 5 DB shoulder press 60 x 10 65 x 5 65 x 6 65 x 6 65 x 6 Rear Delt Raises 25 x 10 25 x 10 25 x 10 skull crushers in plates 40 x million 50 x 15 60 x 10 60 x 10 tricep pushdowns 4 sets 15 minutes on eliptical diet...tuna tuna tuna tuna tuna tuna and throw some oats and protien shakes in there some where |
| Posted by: cc-10 Jun 20 2009, 04:43 PM |
| Seated Row 80 x million 185 x 10 185 x 10 185 x 10 185 x 10 185 x 10 t-bar row chest supported in plates 45 x 12 55 x 10 70 x 6 80 x 4 80 x 3 45 x 10 Barbel Curl bar x million 65 x 12 75 x 12 85 x 6 85 x 6 65 x 8 Curl machine 4 sets eliptical 15 minutes |
| Posted by: cc-10 Jun 21 2009, 12:03 AM |
| weight is down to 204 |
| Posted by: (_)_)===D Jun 21 2009, 03:31 AM |
| So, you lost 6 lbs? |
| Posted by: cc-10 Jun 21 2009, 07:10 PM |
| lol yep |
| Posted by: cc-10 Jun 22 2009, 08:30 PM |
| Front Squats 135 x 20 185 x 10 225 x 5 245 x 3 Rack Deads 315 x 5 365 x 4 405 x 3 425 x 1 Leg Press 6 plates x 20 8 plates x 10 10 plates x 10 12 plates x 5 leg extensions x 2 sets calf raises x 2 sets 20 minutes cardio 3.3 on mill.... |
| Posted by: ShakesAllDay Jun 22 2009, 10:00 PM |
Nice weight on the front squats and rack deads.  |
| Posted by: cc-10 Jun 22 2009, 10:21 PM |
| really??? I thought it was weak? |
| Posted by: ShakesAllDay Jun 22 2009, 10:35 PM | ||
I think 225 for front squats is pretty good. And 405+ from any height is a tough deadlift. Don't sell yourself short. |
| Posted by: cc-10 Jun 22 2009, 10:47 PM | ||||
i have trouble getting it off the floor on DL...sometimes i can get 365 for 1 or 2 then other days it wont even budge for me...i might switch to conventional to see if it's any different |
| Posted by: ShakesAllDay Jun 22 2009, 10:58 PM | ||||||
Drop the weight and work on doing deads off a platform/box. I think PL'ers use rack deads to work on their lockout range. Unstable would know more on this. |
| Posted by: Succio Jun 23 2009, 01:01 AM | ||||||||
I agree. Seems like you may need to work on getting stronger power off the floor. Rack deads aint going to help you off the floor. Do some deads standing on a platform like shakes said or just load the bar with 25's. Could it be a grip issue? |
| Posted by: Succio Jun 23 2009, 01:04 AM |
| just looked over your journal, you do jack shit for hamstrings throw in some goodmornings or some DB SLDL or sum10 |
| Posted by: cc-10 Jun 23 2009, 05:00 PM | ||
ok thanks |
| Posted by: cc-10 Jun 23 2009, 09:08 PM |
| Today DB shoulder press 35 x wu 50 x 12 60 x 10 65 x 8 65 x 5 Decline DB Press 65 x 15 70 x 12 75 x 12 80 x 9 Incline BB Bench 135 x 10 135 x 9 135 x 3 ---- really slow reps rear delt Raise 25 x fail 25 x fail 25 x fail Tricep push down w/ rope x 2 sets cable cross over x 3 sets 20 minutes on treadmill for 3.3...felt tired and not motivated today but still got the job done. |
| Posted by: cc-10 Jun 26 2009, 09:49 PM |
| DL while standing on 25 plates 135 x 5 185 x 5 225 x 5 275 x 5 305 x 3 Regular DL 315 x 3 BB Shrugs 135 x 20 225 x 15 315 x 7 SLDL 95 x 10 95 x 10 115 x 8 115 x 8 115 x 3 Calf raises x 3 sets cardio 10 minutes eliptical 5 minutes treadmill 3.5....did have a platform so i stood on 25 pound plates during deads.......also weighed in at 206 but i feel like im losing fat or something b/c my gym shorts are starting to get a lil big. |
| Posted by: Succio Jun 26 2009, 10:09 PM | ||
you could load up the bar with 25s instead of standing on plates. do you do any lower back/abs assistance work? |
| Posted by: cc-10 Jun 26 2009, 10:19 PM | ||||
i havent done abs for like a month....lower back??? what else could i add other than good mornings? |
| Posted by: Succio Jun 26 2009, 10:25 PM | ||||||
Lower back and abs are very important.... I bet you could blast your deadlift up if you trained your lower back and abs and also your hamstrings. Do some hyperextensions, GHRs, Reverse hypers, Standing abs, hanging leg raises, rope crunches. Ab machines are ok in a pinch, but i wouldnt totally recommend them. You cant just disregard the lower back, abs, and hamstrings. |
| Posted by: cc-10 Jun 26 2009, 10:41 PM | ||||||||
What are hyperextensions, GHRs, Reverse hypers? |
| Posted by: Jason2459 Jun 26 2009, 11:07 PM |
| hyperextensions are also called back raises done on a 45degree or roman chair. Glut/Ham/Raise are tough with out an actual GHR. Best I've found at a commercial gym was to use a smith machine. Put the bar all the way down and put a couple 45's on each side to weigh it down. Then get a towel folded up several times or get one of those sissy pads that go on a barbell and put that under the knees while putting your ankles under the weighed down bar. Then go down and back up. I had to get those fitness bands and drape them over the top of the smithmachine and hold on to the handles to help me down and back up smoothly. Really hits the hamstrings hard. A reverse hyper is where the legs swing down and through and then back up. Very hard to get this done with out a true reverse hyper. Pull thoughs and SLDL's are good to help strengthen the same muscles. But a reverse hyper also has a benifit of tracking the spine into alignment, streatching it out, and getting it rehabilitated. |
| Posted by: cc-10 Jun 27 2009, 05:36 PM |
| Thanks guy, will def take the advice and try to use it to improve my self. Weighed in today at 202 so far lost around 8-10 pounds in a month and halfish. I don't know how good that is but i guess it's something. Incline BB Press 135 x 10 155 x 7 165 x 5 165 x 5 155 x 5 135 x 10 Standing Military 115 x 9 115 x 7 115 x 7 115 x 7 BO Barberll Row 135 x 12 185 x 10 205 x 5 225 x 3 Rear delt raise 25 x 10 25 x 10 25 x 10 ez bar curl weight in plates not counting bar 70 x 12 90 x 4 70 x 8 70 x 8 Abs 4 sets with Cable rope 2 sets w/ 25 lb doing side bends eliptical 10 minutes |
| Posted by: cc-10 Jun 28 2009, 12:02 PM |
| It's time to post up |
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| Posted by: cc-10 Jun 28 2009, 06:15 PM |
| Front Squat 135 x 10 185 x 10 205 x 8 225 x 6 225 x 5 leg press ( old leg press in gym) 6 plates x 12 8 plates x 10 10 plates x 10 12 plates x 5 12 plates x 5 Leg extensions 8 x 25 9 x 25 GHR x 3 sets Reverse Hypers x 2 sets 10 minutes on eliptical My pics are in ...but im gonna continue with the log |
| Posted by: cc-10 Jul 1 2009, 09:04 PM |
| took last 2 nights off from SFW for recovery....SFW 2night and 2morow...then off Friday Sat and Sun ...then back at it on monday |
| Posted by: cc-10 Jul 2 2009, 03:02 PM |
| last nights lift incline bb press 135 x 10 155 x 11 165 x 8 175 x 4 standing military 115 x 10 125 x 5 125 x 5 Rear delt raises 25 x 10 25 x 10 25 x 10 lat pull downs 45 x 12 80 x 10 80 x 10 barberl curls 75 x 10 75 x 10 95 x 4 95 x 4 eliptical 10 minutes really late night work out got in there around 1 am and got tired too quickly |
| Posted by: cc-10 Jul 2 2009, 09:00 PM |
| DL's loaded with 25's 245 x 8 245 x 8 245 x 5 245 x 5 DL 275 x 5 315 x 3 335 x 2 SLDL 95 x 10 105 x 10 115 x 10 Shrugs 315 x 5 315 x 5 335 x 5 BO BB Row 225 x 4 225 x 4 205 x 8 OH DB tri extensions 50 x 10 70 x 10 85 x 10 GHR 3 sets Cable ABS 3 sets 10 minutes on elip |
| Posted by: cc-10 Jul 6 2009, 10:44 PM |
| This weekend was a little bit of blubfest. I went on a business trip and had nothing but fast food. I was in the heat all day though and walking around, so i dunno. Drank a few keystone ices on the 4th with some co-workers. Weighed myself today and i came up at 202 still, so i guess i didn't win the blubfest luckily. Still gonna cut on a low carb diet. Supps right now are just Whey protien. incline BB bench 135 x 10 155 x 11 165 x 5 185 x 3 a PR if you want to call it that 135 x 15 Standing Mil 115 x 8 120 x 5 120 x 5 DB Shoulder Press 55 x 10 60 x 5 60 x 5 BO BB Row 135 z 10 185 z 10 205 z 8 225 x 5 Delt Raises x 3 sets tricep pushdowns x 3 sets pull ups x 3 sets 10 minutes on eliptical |
| Posted by: cc-10 Jul 8 2009, 09:54 PM |
| Front Squat 135 x 10 185 x 10 205 x 8 225 x 5 245 x 4 Leg Press 6 plates x 10 8 plates x 15 10 plates x 10 12 plates x 8 12 plates x 8 GHR x 3 x 3 reverse hypers 3 sets 10 minutes on eliptical....lifted in the morning today.. |
| Posted by: cc-10 Jul 9 2009, 10:32 PM |
| Incline DB Bench 55 X 10 65 x 10 75 x 5 75 x 6 75 x 5 Decline DB Bench 75 x 12 85 x 6 85 x 6 Smith Shoulder Press 135 x 10 155 x 6 155 x 5 Rear Delt raises 30 x 6 30 x 6 super setted with cable fly 3 x ? 4 x ? BO BB Row 185 x 10 225 x 4 225 x 4 rope push downs 100 x 10 150 x 5 150 x 5 100 x 8 super setted with barber curls 65 x 10 95 x 6 95 x 5 abs rope crunches hanging leg lifts |
| Posted by: (_)_)===D Jul 10 2009, 08:26 AM |
| Competition is over...You won. Didnt you get the memo?  Just effin. Are you gonna abuse that Mdrol anytime soon? |
| Posted by: cc-10 Jul 10 2009, 06:46 PM |
| i think im gonna lean out a little bit more maybe through august....then maybe run it in september while doing a lean bulk....How much more you think i should lean out? |
| Posted by: cc-10 Jul 10 2009, 11:17 PM |
| DL with 25's 245 x 8 265 x 5 285 x 5 DL 315 x 4 365 x 1 385 x no 385 x no 315 x 3 Stiff Leg DL 95 x 10 115 x 10 135 x 5 BB Shrugs 315 x 5 275 x 12 275 x 12 GHR x 3 sets Reverse Hypers x 3 sets 10 minutes on eliptical |
| Posted by: cc-10 Jul 13 2009, 09:19 PM |
| Incline BB Bench 135 x 10 155 x8 165 x 5 185 x 5 195 x 3 + 1 force rep Seated rows under under grip 185 x 15 205 x 8 205 x 9 205 x 8 Shoulder Press Machine 4 x 20 12 x 5 12 x 5 9 x 7 Lat pull downs x 4 sets delt raises x 4 sets ez bar curls x 4 sets tricep pushdowns x 3 sets 10 minutes on eliptical |
| Posted by: Succio Jul 14 2009, 12:15 AM |
| yo no offense man, but do you even have a plan? it seems like you just do whatever you feel like on that day Are you trying to get bigger or stronger? (or both but more geared towards strength) |
| Posted by: cc-10 Jul 14 2009, 07:28 PM |
| Im still cutting going to try and cut another 10 pounds.....But yeah i don't really have a plan i just go in their randomly and SFW |
| Posted by: cc-10 Jul 14 2009, 10:58 PM |
| Front Squats 135 x 10 185 x 10 205 x 8 205 x 11 205 x 9 205 x 8 Leg Press 4 plates x 20 6 plates x 15 8 plates x 12 10 plates x 10 12 plates x 4 hack squat 4 plates x 10 6 plates x 5 squat machine 3 sets revers hypers x 3 sets tried out the hack squat on the leg press but it just didn't feel safe b/c it's an older leg press and i can just feel the damn thing breaking down on me and crippling me for life. Maybe, I watch to much final destination but I don't want to be like chrstopher reeves. |
| Posted by: cc-10 Jul 18 2009, 12:35 AM |
| Yesterday I did Upper body...didn't logg it ...oh well Today...Golfed 18 holes took 5 hours then took a little break then SFW DL With 25's 245 x 5 295 x 4 335 x 2 DL's 365 x 1 365 x 1 365 x 1 Shrugs 135 x a lot 225 x 15 205 x 10 205 x 10 205 x 10 SLDL 135 x 10 135 x 10 155 x 8 155 x 8 GHR x 3 sets Cable crunches x 3 sets Revers Hypers with 25 plate x 3 sets 10 minutes on eliptical |
| Posted by: cc-10 Jul 20 2009, 01:06 AM |
| Incline BB 135 x 10 155 x 10 165 x 5 Flat BB 135 x 15 155 x 10 185 x 5 195 x 5 Arnold Press 40 x 12 45 x 10 50 x 8 lat pull downs 6 sets skull crushers 3 sets tri pushdowns 3 sets 12 minutes on eliptical Tried flat BB for the first time in like 3 years ...didn't bother the shoulder at all. I didn't fail out b/c i didn't have a spotter and I just wanted to get a feel for benching. I benched on the smith a while back and put up 300 but that's the smith and it doesn't really count. Weighed in at 199 today.....weighed in at 197 a few days a go....prolly drop a few more pounds then lean bulk and get ready for some M-drol in late september after my b-day boozefest. |
| Posted by: cc-10 Jul 22 2009, 12:29 AM |
| Front Squat 135 x 10 185 x 10 205 x 8 225 x 5 235 x 5 185 x 10 135 x 12 Leg press 6 plates x 10 8 plates x 10 10 plates x 10 12 plates x 2 Groin felt funnySLDL 135 x 8 135 x 8 135 x 8 135 x 8 DB SLDL 35 x 10 40 x 8 40 x 8 Hyper reverses super setted with situps for 4 sets 10 minutes on eliptical Groin is a tad sore but oh well............weighed in today at 196 |
| Posted by: cc-10 Jul 23 2009, 09:51 PM |
| Last Night Bench 135 x 10 155 x 10 185 x 8 205 x 5 185 x 8 135 x 15 cable flies x 3 sets military press 115 x 8 115 x 7 115 x 7 seated rows under under grip 4 sets rear delt raises 3 sets skull crushers 3 sets curls 3 sets abs 10 minutes on eliptical.... |
| Posted by: cc-10 Jul 26 2009, 10:10 PM |
| Friday night I did DL with 25's 245 x 5 285 x 5 335 x 4 285 x 4 Regular 365 x 1 365 x 1 365 x 1 Stiff leg DL 115 x 10 115 x 10 115 x 10 BB shrugs 225 x 12 275 x 10 275 x 10 GHR's x 3 sets revers hypers 3 sets eliptical 10 minutes 2night Bench 135 x 10 155 x 10 185 x 9 185 x 7 185 x 8 185 x 6 185 x 8 shoulder press DB 50 x 12 50 x 12 55 x 10 55 x 10 seated rows x 3 sets ez bar curls in plates 70 x 10 70 x 10 70 x 10 tricep pushdowns x 2 sets rear delt raises x 2 sets abs 7 minutes on eliptical |
| Posted by: cc-10 Jul 28 2009, 10:31 PM |
| Front Squat 135 x 10 185 x 10 205 x 10 225 x 5 245 x 3 Leg Press 6 plates x 12 8 plates x 10 10 plates x 8 10 plates x 8 SLDL DB 40 x 10 50 x 10 50 x 10 50 x 10 reverse hypers x 3 cable abs x 3 10 min on eliptical |
| Posted by: cc-10 Jul 31 2009, 01:12 AM |
| Bench 135 x 10 155 x 10 185 x 10 195 x 6 incline bench 135 x10 145 x 10 155 x 6 standing military 135 x 7 135 x 6 135 x 6 lat pulldowns 45 x 15 70 x 12 90 x 12 preacher curl in plate 50 x 12 60 x 6 60 x 6 rope push downs 100 x 12 120 x 10 140 x 8 front delt raises 45 x 10 55 x 10 55 x 10 cable abs leg lifts 10 minutes eliptical |
| Posted by: Succio Jul 31 2009, 06:14 PM |
| You need more rows. |
| Posted by: cc-10 Jul 31 2009, 09:53 PM |
| alright i'll add more in ...thanks |
| Posted by: Succio Jul 31 2009, 10:21 PM |
| i think you need to follow a program. I would recommend west side for skinny bastards....look it up. You will be much better off imo than just going into the gym each day and doing random things. |
| Posted by: cc-10 Aug 1 2009, 12:53 PM |
| Last night DL with 25's 245 x 5 295 x 3 305 x 1....don't know 305 x 3 reg DL's 315 x 5 335 x 3 365 x 2 Shurgs 225 x 12 245 x 10 275 x 10 db sldl 50 x 10 50 x 10 50 x 10 |
| Posted by: cc-10 Aug 1 2009, 01:05 PM | ||
Looked it up http://www.defrancotraining.com/articles/38-articles/60-westside-for-skinny-bastards-part1.html this is what I came up with... I added an extra day for legs since it's alright for me since im not playing football or anything. ME upper body Bench ...flat or incline work up to 3-5 reps DB bench ..flat..incline or decline....3-4 sets 6-10 reps BB row or seated rows.... 4 sets 10 - 15 reps Rear delt raises 2-3 sets 12-15 reps weighted abs 3-4 sets 8-15 reps Lower body ME DL work up to a max of 5 reps walking lunges 3-4 sets 8-15 reps GHR or SLDL 3-4 sets 6-10 sets BB holds/ Shurgs timed? might just sub in shrugs Repitition Upper body Bench 3 sets max reps skull crushers 3-4 sets 5-10 reps Lat pull downs or chins... 8- 12 reps standing military 3 sets 10-15 reps curls 3 sets 8-10 reps ab cuircuit repition lower body Front Squat 3 sets max reps Leg press 4 sets 8-12 reps SLDL 3 sets 8-10 reps Leg extensions 3 sets 10-15 reps every workout will have 10 minutes of cardio....... Days will go either 2 on 1 off or 1 on 1 off.......depends on work shedule ....pretty much 4 days of lifting 3 days of recovery.... What yah think? Im gonna have to make some sort of journal for this |
| Posted by: Succio Aug 1 2009, 02:37 PM | ||||
sounds good Remember to rotate ME exercises every 3 weeks. Try to follow this to a T as much as possible. |
| Posted by: cc-10 Aug 12 2009, 09:59 PM |
| still lifting....2night will be my 3rd night lifting on this shedule......last week got killed by having to work a couple 18 hours shifts in cincy....but it's more money |
| Posted by: cc-10 Aug 13 2009, 02:08 AM |
| DL with 25's 195 x 8 245 x 6 270 x 5 Reg DL 315 x 5 315 x 4 Walking lunges (weight in plates) trip = about 15 reps 20 x trip 30 x trip 40 x trip 50 x trip SLDL DB 65 x 6 65 x 7 65 x 7 Straight Bar holds 275 x ? 305 x ? 315 x ? Don't really know how to keep my time with these with out a stop watch...just held till failure....Weak Grip is killing me on deadlift. 10 minutes on eliptical |
| Posted by: cc-10 Aug 13 2009, 07:37 PM |
| Bench 135 x 20 135 x 18 135 x 12 Skull Crushers (weight in plates) 60 x 8 60 x 7 60 x 7 60 x 7 Standing Military 95 x 11 95 x 10 95 x 8 Lat pulldowns 70 x 15 90 x 10 90 x 10 Preacher Curls in plates 60 x 10 60 x 9 60 x 8 55 x 9 ABS 10 minutes eliptical |
| Posted by: Succio Aug 14 2009, 12:21 AM |
| Ditch teh latpulldowns for pull ups huge difference |
| Posted by: cc-10 Aug 17 2009, 12:41 AM |
| Front Squat 135 x warm up 185 x 15 185 x 15 185 x 11 Leg Press 10 plates x 10 10 plates x 12 12 plates x 10 12 plates x 10 SLDL DB 65 x 10 65 x 10 65 x 10 Skipped leg extensions but had a damn good reason...there was some roast beef on the treadmill so I decided to do cardio early and try to get me a bit of that slash. Ended up with her number. |
| Posted by: cc-10 Aug 19 2009, 02:27 AM |
| Bench 135 x 10 155 x 10 185 x 10 205 x 7 225 x 4 Decline DB 85 x 8 85 x 8 85 x 8 BO BB Row 155 x 15 165 x 12 165 x 12 165 x 11 Rear Delt cable raises 3 x 11 2 x 15 2 x 15 2 x 13 weighted abs 20 minutes of cardio ...walk on treadmill |