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Old 01-24-2010, 01:38 AM   #1
Shaolinkiwi
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Default Ripped, Shredded and Peeled - An Animal Cuts Log


Ripped, Shredded and Peeled – An Animal Cuts Log

Current Stats
Weight: 195Lbs
Body Fat 12%

Goal:
< 10% BF while maintaining current weight.
I will be logging training focus, energy, appetite suppression along with any “Crashes” I experience.
First session tomorrow on the Cuts.

Dosage:
First Cuts Pak as soon as I wake, second pak 30mins pre workout

The Stak:
Animal Cuts 42 pak (3 week cycle)
Chromium Picolinate
CLA (Conjugated Linoleic Acid)
Whey
Fish Oil
Multi

Workout Routine:
Full body routines (Cardio intensive) involving 2 workouts A/B rotated in a A/B/A then a B/A/B format, with light cardio and some weights on off days.

The A Workout
3 minutes high intensity jumping rope
One arm dumbbell snatches - 1 x 10
3 minutes rowing machine
Dumbbell squat and presses - 1 x 10
3 minutes high intensity jumping rope
Feet elevated pushups - 2 reps short of max
Bodyweight rows up to smith bar with feet elevated on bench
Dumbbell squat and presses - 1 x 10
3 minutes high intensity stair climbing
One arm dumbbell swings - 1 x 8 each arm, reduce weight and 1 x 8 each arm again
Feet elevated pushups
Bodyweight rows up to smith bar with feet elevated
3 minutes high intensity jumping rope

The B Workout
3 minutes rowing machine to warm up
SUPERSET
Standard deadlifts - 4 x 5
Flat bench dumbbell chest presses - 4 x 8

EXERCISES IN SEQUENCE WITHOUT SUPERSETS
Pull-ups - 1 x reps
Lat pulls - 1 x 10
3 minutes intense jumping rope
Walking dumbbell lunges - up and back appox 20yds
3 minutes stair climber
Dumbbell step-ups - 1 x 12 each leg
Chin-ups - 1 x reps
Lat pulls - 1 x 10
3 minutes intense jumping rope

Daily Diet:
PreWorkout

Breakfast = 1/2 cup rolled oats
Mid morning snack = 1 can of tuna and 3tbsl of low fat yogurt

PostWorkout
PWO Shake
lunch = Spinach and Chicken salad with low fat yogurt and cashew nuts
Mid afternoon Snack = 3 eggs, 1 yoke

Sometimes I'll add some fruit around 4pm.

Dinner varies each night try to keep this clean but I eat with the wife. Weekends are usually re-feeds but I keep it within reason.

Starting Pictures
__________________
Animal Cuts Log
http://muscleandbrawn.com/forums/sup...ts-log-15.html

T-Alpha Log - CURRENT
http://muscleandbrawn.com/forums/sup...alpha-log.html

Crom, I have never prayed to you before. I have no tongue for it. Valor pleases you, Crom... so grant me one request. Grant me 1500+! And if you do not listen, then to HELL with you!

Last edited by Shaolinkiwi; 01-24-2010 at 01:40 AM.
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