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Old 12-27-2009, 11:13 AM   #1
BendtheBar
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Join Date: Jul 2009
Location: Louisiana
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Training Exp: 20+ years
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Default BTB's 2010 - 20's Madness Log - Now Sex Free!

BTB's 2010 - 20's Madness Log

Why 20's? Here's why:

--I want to hit 220 pounds.
--I want to work up to 20 rep sets with bench, deadlifting, squats and overhead presses. My major 4 lifts.

Notes.

--I will be cutting.
--I will be using a 4 day split:
Day 1: Chest & Triceps
Day 2: Legs
Day 3: OFF
Day 4: Shoulders & Biceps
Day 5: Back
Days 6 & 7: OFF
Cutting Approach. I've put a lot of thought into my cutting approach. This is far from a conventional approach, and I do not recommend it for the average Joe. I know my body, and know that if I am lifting heavy I retain muscle mass. If I do lose a couple pounds, they generally come back very quickly.

My approach is more of a lifestyle. Once I hit my goal weight it can be easily modified to a lifestyle approach. I am a big night eater. Call it my farmer roots, but that's how we roll.

My diet will look like:
Day 1: Spike Diet - 4500 Calories - Anything I want.
Day 2: Warrior Diet - 2300 Calories - 300 during the day, 2000 at dinner.
Day 3: Paleo Diet - 2000 calories - Lean meats, fruits and veggies.
Day 4: Warrior Diet - 2300 Calories - 300 during the day, 2000 at dinner.
Day 5: Warrior Diet - 2300 Calories - 300 during the day, 2000 at dinner.
Days 6 & 7: Paleo Diet - 2000 calories - Lean meats, fruits and veggies.
This approach gives me 17,400 weekly calories, or 2,486 per day. This is the perfect cutting range for my body.

Training.

Chest and Triceps
Bench Press - 2 x 3 reps with 20-rep weight
Bench Press - One balls out set with 20 rep weight. Goal = to hit 20 reps.
Bench Press - 5 sets, bulldozer style. 30/30/60/60 second rest.
Incline Bench - 5 sets, bulldozer style. 30/30/60/60 second rest.
Closegrip Bench Press - 5 sets, bulldozer style. 30/30/60/60 second rest.

Legs
Squats - 2 x 3 reps with 20-rep weight.
Squats - One balls out set with 20 rep weight. Goal = to hit 20 reps.
Squats - 3 x 8 reps.
Romanian Deadlifts - 7 sets, bulldozer style. 30/30/60/60/90/120 second rest.

Shoulders & Biceps
Seated Behind Neck Press - 2 x 3 reps with 20-rep weight.
Seated Behind Neck Press - One balls out set with 20 rep weight. Goal = to hit 20 reps.
Seated Behind Neck Press - 5 sets, bulldozer style. 30/30/60/60 second rest.
Arnold Press - 5 sets, bulldozer style. 30/30/60/60 second rest.
Curls - 5 sets, bulldozer style. 30/30/60/60 second rest.

Back
Deadlift - 2 x 3 reps with 20-rep weight.
Deadlift - One balls out set with 20 rep weight. Goal = to hit 20 reps.
Deadlift Singles - 5 deadlift singles with 90%.
Yates Rows - 5 sets, bulldozer style. 30/30/60/60 second rest.
T-Bar Rows - 5 sets, bulldozer style. 30/30/60/60 second rest.

End Game

Goals are 20 rep sets:

Squat 405 x 20
Deadlift 405 x 20
Overhead Press 225 x 20
Bench Press 315 x 20

Weight : 220

These goals may or may not be obtainable, but I am going to commit to them in 2010 and see what happens.
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Last edited by BendtheBar; 01-09-2010 at 09:06 AM.
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