BASIC CUTS by D.S. journal
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BASIC CUTS by D.S. journal - 4/13/2007 10:19:42 AM
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stalloneIs#1toMe
Posts: 1012
Joined: 6/6/2006
From: Grove city , Ohio
Status: offline
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alrighty thought id just start this off new heres the stats as of
April 13 , 2007
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height - 6ft 2in
weight - 264lbs
body fat - 20%
heres my three maxes im working off of right now also
bench press - 225 lbs
squat - 430 lbs
deadlift - 405 lbs
so as my first entry heres what ive ate since this morning its 1:05 pm now and i'll be at the gym a little later at about 4:45 or so
APRIL 13 , 2007
MEALS
meal 1 - had brown rice and salmon about 8 ounces of salmon and a cup of brown rice (9:00am
meal 2 - had a whey protien shake mixed it with 2 cups of whole milk 11:00am
meal 3 - had about a cup and a half of brown rice and chicken breast out of can 12:00pm
meal 4 - i havent had this yet but it will be the last cup of brown rice and chicken (eating this right now 1:09pm)
meal 5 - pre workout about 4:20pm will be a whey protien shake in milk (early enough for my body to get settled)
post workout - about 6:10pm or so after cardio will be a serving of cell-mass
meal 6 - about 12 ounces of steak around 7:30 or so definately before 8:00pm
heres my workout for today at the gym
deadlifts 5x5
70% - 285
75% - 305
80% - 325
85% - 345
90% - 365
(these are rounded)
bent over barbell rows - 4 x 10 135-225
wide grip pull-downs - 4 x 10 150-180
shrugs - 3 x 10 75-90
crunches - 2 x 20 body weight
leg raises - 2 x 15 body weight
weighted obliuqe crunches - 2 x 10 (each side)
then 30 minutes of low intense cardio
< Message edited by stalloneIs#1toMe -- 4/29/2007 7:41:25 PM >
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RE: starting new no more bull - 4/13/2007 11:40:45 AM
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stalloneIs#1toMe
Posts: 1012
Joined: 6/6/2006
From: Grove city , Ohio
Status: offline
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sooo its fine  i promise this time around everything i eat and every pound i rep will be put on here my caloric intake is no less than 2800 and nomore than 3200 because thats all my body wants ive been trying to keep away from the simple carbs and focusing on the complex all out of whole wheat breads and brown rice and maybe oats everynow and then most of my fats are monounsaterated and polyunsaturated keeping trans out completely and limiting saturated to nomore than 30 'gs a day ... thats a good start most of my protien will come from either chicken or fish ocaisionly steak
im trying to lean towords and 40c-40p-20f
i like to keep my carbs and protien plentyful to keep my body burning the cals and keep my body in the best shape it can all day
(in reply to IBendBarbells)
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RE: starting new no more bull - 4/13/2007 12:12:30 PM
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fresha
Posts: 748
Joined: 2/8/2007
Status: offline
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Much better journal.
(in reply to stalloneIs#1toMe)
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RE: starting new no more bull - 4/13/2007 5:59:11 PM
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stalloneIs#1toMe
Posts: 1012
Joined: 6/6/2006
From: Grove city , Ohio
Status: offline
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heres my routine next week moday through thursday im going out of town friday so i crammed it into mon - thurs
MONDAY ROUTINE
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CHEST
Bench press – 5 x 5 - 205lbs
Incline press – 12 , 10 , 10 , 8
Flat bench fly’s – 12 , 12 , 12
Dumbbell pull-over – 10 , 8 , 6
ABDOMINALS
Cable crunches – 15 , 10 , 10
Weighted leg raises – 15 , 10 , 10
Weighted side crunches – 15 , 10 , 10 (each side)
BICEPS
Hammer curls – 12 , 10 , 8 , 6
Preacher curls – 12 , 10 , 8 , 6
Cable curls – 12 , 12 , 12 , 12
TUESDAY ROUTINE
---------------------------
LEGS
Squats – 5 x 5 - 395 lbs
Leg extensions – 12 , 12 , 10 , 10
Leg curls – 12 , 12 , 10 , 10
CALVES
Standing calf raises – 12 , 12 , 10 , 10 , 10
Seated calf raises – 12 , 12 , 10 , 10 , 10
WEDENESDAY ROUTINE
----------------------------
SHOULDERS
Military press – 12 , 12 , 10 , 10
Lateral raises – 12 , 12 , 10 , 10
Rear delt raises or rope pull – 12 , 12 , 10 , 10
ABDOMINALS
Cable crunches – 15 , 10 , 10
Weighted leg raises – 15 , 10 , 10
Weighted side crunches – 15 , 10 , 10 (each side)
TRICEPS
Pushdowns – 12 , 12 , 10 , 10
Dumbbell extensions – 12 , 12 , 10 ,10
Close grip bench – 12 , 12 , 10 , 10
THURSDAY ROUTINE
------------------------------
BACK
Deadlifts 5 x 5 at 370 lbs
Wide grip pull downs – 12 , 12 , 10 , 10
Bent over rows – 12 , 12 , 10 , 10
Seated cable rows – 15 , 15
TRAPS
Dumbbell shrugs – 12 , 12 , 10 ,10
BICEPS
Cable peak curls – 12 , 12 , 10 , 10
< Message edited by stalloneIs#1toMe -- 4/13/2007 6:00:37 PM >
(in reply to stalloneIs#1toMe)
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RE: starting new no more bull - 4/14/2007 8:07:25 AM
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stalloneIs#1toMe
Posts: 1012
Joined: 6/6/2006
From: Grove city , Ohio
Status: offline
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April 14 , 2007
saterday ,
well its my off day and hell there aint nothing to do im thinking about buying basic cuts , i cant mowe the grass today raining like hell this morning heres what my food has looked like so far today
9:00am - crawed out of bed at
9:20am or so - i took a serving of CELLMASS as im supposed too
9:50 - sat down to have a bowl of brown rice and two chunks of steak in it and took a serving of fish oil
finnished that at 10:05am
my second meal will be the same with a little bit more steak
at about 11:55am to 12:15pm
meal 3 - steak and rice 2:05pm - 2:15pm
meal 4 - steak and rice 4:05pm - 4:15pm
meal 5 - bratwarst 6:05pm - 6:15pm
meal 6 - same as before bratwarst 8:05pm - 8:15pm
today is bush racing baby yeah!!!!
for sunday tommorow i might use it as some sort of cheat day maybe
(in reply to stalloneIs#1toMe)
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RE: starting new no more bull - 4/14/2007 9:13:36 AM
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stalloneIs#1toMe
Posts: 1012
Joined: 6/6/2006
From: Grove city , Ohio
Status: offline
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well my mom made spagetti and garlic bread and i couldnt refuse so i guess saterday will be my cheat day... tommorow will be back tommorow on a plus note i ordered BASIC CUTS and will have it by tuesday yippee i;ll say
(in reply to stalloneIs#1toMe)
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RE: starting new no more bull - 4/14/2007 1:43:10 PM
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stalloneIs#1toMe
Posts: 1012
Joined: 6/6/2006
From: Grove city , Ohio
Status: offline
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i really dont eat it much its just what my mom had in the house this week ... i aint the onebuying wich sucks but shes aware of how i eat and i try and stick to chicken and fish mainly i dont know the cuts i do know its angus i cook on the good ol foreman grill
about the basic cuts im planning on lowering my carbs a little to make it more affective i managed to scrap up some money for the basic cuts next time i'll probably get the melting point just right im tight on money
****************************************
AS AN UPDATE DID ABOUT 20 MINUTES OF CARDIO TOOK MY DAD TO THE GYM TO GIVE HIM A KITTLE WORKOUT DID A FEW LIGHT SETS
(in reply to njmuscle66)
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RE: starting new no more bull - 4/15/2007 10:12:35 AM
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IBendBarbells
Posts: 3685
Joined: 6/21/2006
Status: offline
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actually colton.. that spread does not look bad at all... Your BF% has lowerd but its still a bit high but you know that.
Looks good buddy seriously.. it really does. Your shoulders look a bit more braud too. Good Job so far buddy!
Remember don't ever give up.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to stalloneIs#1toMe)
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RE: starting new no more bull - 4/15/2007 10:20:49 AM
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stalloneIs#1toMe
Posts: 1012
Joined: 6/6/2006
From: Grove city , Ohio
Status: offline
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hey thanks , just posted the back in the critique area im pretty sure thats how im gonna do my progression shots by tracking favorite part wich is back not that its gonna get any better attention though
my side delts and rear delts are the one part thats been lacking im trying to give more attention to em but i guess in time eh?
(in reply to IBendBarbells)
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RE: starting new no more bull - 4/15/2007 3:59:15 PM
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stalloneIs#1toMe
Posts: 1012
Joined: 6/6/2006
From: Grove city , Ohio
Status: offline
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here i made a few tweeks of my routine
Monday –
Chest , Biceps , abdominals
Bench Press – 5 x 5 200 pounds
Incline dumbbell press – 3 x 10
Flat bench fly’s – 3 x 12
Dumbbell pullover – 3 x 8
Hammer curls – 3 x 8
Preacher curls – 3 x 12
Barbell curls – 3 x 10
Cable peak curls – 3 x 12
Weighted crunches – 3 x 12
Weighted leg raises – 3 x 12
Weighted side crunches – 3 x 12
Tuesday –
Legs
Squats – 5 x 5 400 pounds
Leg extensions – 4 x 12
Leg curls – 3 x 12
Hack squat – 3 x 10
Seated calf raises – 4 x 12
Standing calf raises – 4 x 12
Wednesday –
Shoulders , triceps , abs
Behind neck press – 4 x 10
Lateral raises – 4 x 10
Rear rope pulls – 4 x 10
Pushdowns – 4 x 12
Close grip bench – 4 x 6
Weighted crunches – 3 x 12
Weighted leg raises – 3 x 12
Weighted side crunches – 3 x 12
French press – 3 x 10
Thursday –
Back , traps
Deadlifts – 5 x 5 at 385
Wide grip pulldowns – 4 x 10
Bent over rows – 4 x 10
Seated rows – 3 x 15 (for stretch)
Shrugs – 5 x 10
Cable peak curls – 3 x 15
(in reply to stalloneIs#1toMe)
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RE: starting new no more bull - 4/16/2007 6:04:13 AM
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stalloneIs#1toMe
Posts: 1012
Joined: 6/6/2006
From: Grove city , Ohio
Status: offline
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ya really think ? after all this im scared to say its went up let alone say it went down ...... seriously thanks for the comment !!
(in reply to grantoiz)
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RE: starting new no more bull - 4/16/2007 8:12:21 AM
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stalloneIs#1toMe
Posts: 1012
Joined: 6/6/2006
From: Grove city , Ohio
Status: offline
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April 16 , 2007
its monday finnally cant wait to get back into the gym today its 11:00am by the way here , im stuck with eating bratwarst today for about four of my meals  its the only good source of protien around other than my whey which will consist of two of my meals more than likely heres what ive ate today ,
meal 1 - was just real simple tuna fillet's out of packet was 120 cals and 26 g's of protien
meal 2 - 10:00am - 10:15am had a brwatwarst or how ever you spell em had it on a whole wheat piece of bread totaled about 330 cals
for my other meals today
meal 4 - 12:15pm - 12:30pm same as before the old italion sausage
meal 5 - (pre workout) 3:00pm - maybe 4:00 pm i might sip it through the hour because im mixing it with milk
at about 4:20 im gonna take a pre workout serving of CELLMASS
post workout - about 6:30 post workout im gonna have a whey shake in milk again and before that take a serving of
CELLMASS
meal 6 - the almighty sausage !!! ..... cant wait to get some chicken and stuff
tommorow im cooking up some chicken gizzards and hearts i think it is ! tastey....
********************************************
i'll update later after the gym !!!!!
also to add im trying to keep it in the lower carb range maybe around 30 - 40 g's a day
(in reply to stalloneIs#1toMe)
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RE: starting new no more bull - 4/16/2007 4:28:05 PM
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stalloneIs#1toMe
Posts: 1012
Joined: 6/6/2006
From: Grove city , Ohio
Status: offline
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UPDATE !!! April 16 , 2007
chest and biceps also abs day
did 5x5 today for the chest tryed to find where i was comfortable to see what i could do 5x5 and felt pretty comfortable with 210
i managed to best myself with benching 225 for 5 reps unassisted im freakin happy that
heres the other excerises
incline db press - 45 , 50 , 55 12 , 12 , 12
flat bench fly's - 35 , 35 , 35 12 , 12 , 12
db pullover - 75 , 80 - 6 , 6
db hammer curl - 40 , 45 , 50 8 , 8 , 8
machine pc - 40 , 60 , 80 12 , 10 , 8
bb curl - 70 , 60 - 8 , 10
cable peak curls - 20 , 22.7 , 25 - 12 , 12 , 12
weighted crunches - 180 , 200 , 210 - 12 , 12 , 12
weighted leg raises - 20 , 10 , 10 10 , 8 , 10
weighted twist crunch - 40 , 40 , 40 10 , 10 , 10
20 minutes of mountain climbing on the tread mill 
(in reply to stalloneIs#1toMe)
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Right on dude!!
so that will be my excersize for that day i guess a little bit of a cardio session i should say 
