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Old 08-20-2010, 03:45 PM   #171
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How's the cut going?
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Old 08-20-2010, 05:59 PM   #172
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How's the cut going?
its going good, i bulked to 14% bf and then when i started cutting i didn't focus on getting stronger for awhile which was a big mistake, but now that im focusing on getting stronger and im still cutting fat and gaining strength. I am at about 9% bf right now and ill prob stop cutting around 7% and start up carb cycling. I felt like i let myself go to much my last bulk. When i get where i want a throw up a picture
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Old 08-23-2010, 08:58 PM   #173
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16 sets bis and tris last friday

chest tris

flat barbell bench
135-8
225-8
255-5
275-3 drop 225-2 drop 135-6
weights just felt really heavy today

incline db fly
30-12
50-12
60-10
70-6 drop 35-8

decline hammer
315-10
315-10
275-12

machine fly
110-16
150-12
150-12
130-12

incline barbell press
just to get a pump back in weights were so light cuz of all the exercises before
3 sets 135/16-20 reps

rope push down
4 sets 50-16

one arm cable skull crusher
4 sets 20-16

pretty good work out weights were alittle bit down, not sure why just gotta keep hitting it hard
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Old 08-24-2010, 12:46 AM   #174
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Looking good man keep at it!
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Old 08-24-2010, 07:45 PM   #175
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Originally Posted by big_swede View Post
Looking good man keep at it!
will do buddy

back and bis
hammer strength pull down leaning back and really squeezing the contraction (this has become my favorite back exercise)
135-25
185-12
225-12
275-4 drop 135-12

bent over cambered bar row underhand(like changing up grip to hit the back differently)
95-16
165-12
185-12
95-16
im a big fan of this because i don't like doing underhand barbell rows because of how awkward it feels, and this allows you to hit the lower lats like underhands but less awkward

single arm cable row
40-20
50-16
60-12
70-12

2 sets wide grip pull ups 8 reps
2 sets wide grip pull downs 130-12

machine preachers
2 sets standard grip 140-12
2 sets hammer grip 110-12

seated single arm curls
12 one arm switch to 12 of other arm (not alternating)
30's
30's
30's
25's

did alittle bit higher reps for back but i really felt my back working hard today and might stick to higher reps for awhile cuz my arms and shoulders usually fail before my back with lower reps.
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Old 08-24-2010, 09:23 PM   #176
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Originally Posted by j-5 View Post
its going good, i bulked to 14% bf and then when i started cutting i didn't focus on getting stronger for awhile which was a big mistake, but now that im focusing on getting stronger and im still cutting fat and gaining strength. I am at about 9% bf right now and ill prob stop cutting around 7% and start up carb cycling. I felt like i let myself go to much my last bulk. When i get where i want a throw up a picture
Looking forward to it. Workouts looking good as always.
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Old 08-25-2010, 01:40 PM   #177
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legs

leg press that kinda swings instead of straight leg press
plates reps
2-30
8-12
10-12
12-10
16-4 the 2 plate jump just got really heavy outta nowhere

sldl
135-12
185-12
135-16
held the stretch at the bottom for a second to really hit the hammys

squat machine
10-20
10-20
the 20 reps squats just put me under for the day

lower volume leg day but still felt really good

10 minute stair master skipping a set, i like these to finish off the legs.
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Old 08-25-2010, 01:47 PM   #178
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Good job man, 16 plates are heavy ass weight.
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Old 08-25-2010, 01:58 PM   #179
BendtheBar
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Quote:
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the 20 reps squats just put me under for the day
I bet. Nice work. I'm surprised you were able to move on to the steppers. That's a good idea btw.

Quote:
Originally Posted by j-5 View Post

10 minute stair master skipping a set, i like these to finish off the legs.
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Old 08-29-2010, 07:34 PM   #180
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thanks guys
tough week this week way to busy
but thursday i hit shoulders

btn shoulder press ss side lateral raise
warm up
4 sets 135-10 -ss- 25-12
the 25's were actually pretty tough after the shoulder press but they really beat up my delts

db rear lat raise
4 sets 30-16 squeezing at the top for contraction

one arm machine shoulder press at a time -ss- side lat raise
4 sets 100-12 -ss- 25-8

superset alot this week again cuz i had to make it to a packer game

saturday hit arms
12 sets bis 12 sets tris all freeweight work
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training log
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