[Lynx's log] Cutting... (New pics 26-11-06)

 For the next 6 weeks of my life, i will be following this routine. Its a fairly intense, volume-heavy super set routine. Im not sure how much progress i will make - its an experiment. But i guess time will tell.
 
Day 1: Chest, Calves
 
Superset 1: Incline smith bench press + Lying DB press ( 3 sets x 8-10 reps)
Superset 2: Seated calf raise + Standing calf raise (no weight) + Plate-under-heel calf raises + standing calf raise on plate (3 sets x 12-30 reps each exercises)
Superset 3: Pec-dec + Seated chest press (3 sets x 8-10 reps)
Superset 4: repeat superset 2
1 x set Dips (till failure)
 
20 min cardio + abs
 
Day 2: Deltoids, Traps,  Abs
 
Superset 1: Seated DB press +DB lat raises (3 sets x 8-10 reps)
Superset 2: Seated Machine press + Rear delt flyes (3 sets x 8-10 reps)
Superset 3: Upright rows + DB shrugs (3 sets x 8-10)
 
Day 3: Quadriceps, Hamstrings, Calves
 
Superset 1: Leg extensions + Incline leg press (feet high and wide) – (3 sets x 8-10 reps)
Superset 2: Incline leg press calf raise + standing calf raise + plate-under-heel calf raises + standing calf raise on plate (3 sets x 12-30 reps)
Superset 3: Hack squat + Seated leg curls (3 sets x 8-10 reps)
Superset 4: same as superset 2
 
20 min cardio + abs
 
Day 4: REST
 
Day 5: Arms + Cardio
 
Superset 1: Incline DB curls + Standing DB curls ( 3 sets x 8-10 reps each exercises)
Superset 2: Rope pushdowns + Overhead tricep extensions (3 sets x 8-10 reps each exercise)
Superset 3: Barbell curls + Concentration curls (3 sets x 8-10 reps each exercise)
Superset 4: Skull crushers + Overhead DB extensions (3 sets x 8-10 reps each exercise)
 
20 min Cardio+ abs
 
Day 6: Back + Hams + Calves
 
Superset 1: close grip Lat pulldowns + wide grip T-bar rows (3 sets x 8-10 reps each exercise)
Superset 2: Seated calf raise + Standing calf raise (no weight) + Plate-under-heel calf raises + standing calf raise on plate (3 sets x 12-30 reps each exercises)
Superset 3: Seated cable rows + DB rows (3 sets x 8-10 reps each exercise)
Superset 4: SL deadlifts + seated leg curls (4 sets x 8-10 reps each exercise)
Superset 5: Repeat Superset 2.
 
Day 7: 40 min cardio + Abs
 

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Tommorow will be my first day - Day 1 of the program.

No rest between exercises in supersets.

1 minute between supersets.

Starting measurements:

Height: 6'0
Weight: 93kg (205lbs)
BF%: 17%
LBM: 77.2kg (170 lbs)
Fat: 15.8 kg (35 lbs)
Chest: 43"
Arms: 16.25"
Waist: 34"
Thigh: 26" (at largest point)
Calves: 15"

How long should you really rest? because i take quite a while maybe 3-5 minites between sets is that bad should i really push my self and take about 1 minite? It would make sense actually ur thaughts? Good look by the way let us know how it goes.

PWG

How long should you rest?? That depends.
 
When i am on my strength cycle - i rest around 3 minutes. Because I want to lift as much as possible in the next set and to do that, i need to let my muscles recover as well as get myself mentally psyched up for the next lift.

Whereas, in this little cycle im doing now, strength is not an issue. Since im doing supersets, my weight numbers will come down heaps but the point of this is to increase the INTENSITY and WORKLOAD (i.e. work done in a certain period of time) while still reaching or being 1 rep shy of muscular failure.

well when im benching ye i rest like 3-5 minites, im talking about when im doing weights i do 10 reps for?

PWG

2 minutes is always a good rule of thumb.

HOLY VISHNU!!

Did i just get my ass kicked or what?!!

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Day 1: Chest, Calves 
 
Superset 1
Incline smith bench press + Lying DB bench press
 
Set 1: 60kg x 10 + 22.5kg x 8
Set 2: 60kg x 6 + 22.5 x 4
Set 3: 50kg x 6 + 17.5kg x 6
 
I didnt realise how much this bloody thing would drain me!!
 
Superset 2
Seated calf raise + Standing calf raise (no weight) + Plate-under-heel calf raises + standing calf raise on plate
 
Set 1: 50kg x 20 + 20 reps + 30 reps + 15 reps
Set 2: 55kg x 15 + 15 reps + 20 reps + 12 reps
Set 3: 50kg x 10 + 15 reps + 15 reps + 10 reps
 
Superset 3
Pec-dec + Seated chest press

 
Set 1: 8.0 x 10 + 6.0 x 10
Set 2: 8.1 x 7 + 5.0 x 8
Set 3: 7.0 x 6 + 4.0 x 10
 
Superset 4
Repeat superset 2 (had to change seated calf raises to incline leg press calf raises as the machine was being used)

Set 1: 80kg x 20 + 20 reps + 20 reps + 10 reps
Set 2: Severe quad cramps... unable to finish superset

Superset 5
Dips + pushups
 
Set 1:  8 dips + 8 pushups
Set 2: 6 dips + 7 pushups
 
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I got my ass handed to me. I knew that my weights would drop but THAT much1?!? Mother of mercy!! And forget DOMS... this gave me INSTANT onset muscle soreness. I dont think i will 'like' this program very much. Its only been 1 day and I already feel like a little girl
 
Cardio - 15mins on recumbant bike.

Seated DB press +DB lat raises
 
Set 1: 22.5kg x 9 + 5kg x 8
Set 2: 20kg x 8 + 4kg x 8
Set 3: 20kg x 6 + 3kg x 8
 
Superset 2
Seated Machine shoulder press + Rear delt flyes
 
Warmup - 4.0 x 10 + 2.0 x 10
Set 1: 5.0 x 7 + 3.0 x 7
Set 2: 4.2 x 8 + 2.3 x 8
Set 3: 4.0 x 8 + 2.2 x 8
 
Superset 3
Cable upright rows + Machine lateral delt raises
 
Set 1: 7.1 x 8 + 2.2 x 8
Set 2: 7.0 x 8 + 2.1 x 7
Set 3: 6.2 x 10 + 2.0 x 8
 
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WOOOOOOT!! INTENSE!!
 
my DB shoulder press fell from 30kg db's to 20kg with this new routine - BIG drop.

I felt that my middle delts needed more work today - they were already flogged but i felt like going some more so i substitued the shrugs with machine lat raises.

I just gotta make a note. When doing Lateral DB raises in superset 1, my shoulders died when i used 5kg on each hand. I used strict form - arms completely straight, and no momentum. 5kg was enough to RAPE my delts. I dont get how people (average build, not the pro's) claim to use 40-50lbs with strict form for this exercise. Thats just bull$hit. You are not doing the exercises or your body any justice. Just goes to show that people will do anything to inflate their egos by trying to get big numbers!

Yeah i doubt il ever do this routine lol. Its no surprise youre getting major strength drops without any rest between sets and only super sets, thats insane, but hey, whatever you see progress with eh?
Keep it up.
 
As to lateral raises, 25kg dumbells making around the 50-60lbs mark is insane, i dont think they use proper form either, I mean, im a tiny spring chicken, but i can only do 5-7kg lateral raises properly.
 
Or i could last time i did them, and im roughly the same build i was then.

It's impossible to meddle with something that doesn't have a plan

You know, I think i will actually see some progress from this program. This 6 week period should be enough of a 'change' to my system so when i go back to my strength/hypertrophy phase after this, i should respond really well and put on some nice weight.

Im not too bothered abotu what the numbers say, as long as my muscles are being flogged and i can see some physical gains, which i think i will.
 
But this is mentally (and physically) very draining. When its time to start the next set, 50 seconds after i finished the last superset, i feel like dropping the weights and keeling over but you gotta push yourself, REALLY push yourself. So as well as physical training, im getting some serious mental training here - its good.
 
I didnt mention above - My diet for this 6 weeks is just oging to be maintainence on most days. The 2 rest days are going to be 'carb-loading' days where i will hopefully get a good 200g extra carbs. Otherwise, Ill be breaking even in terms of calories. We'll see how this goes.

Sounds like a good programe to me, you should findit easyer going back to your old routin and being able to rest. What does not resating do? besides nacker the **** out of you and give you a more intense workout, will that put more mass on?

What does not resating do? besides nacker the **** out of you and give you a more intense workout, will that put more mass on?

 
The short answer is no. Its like any other workout - unless you support your weight training with the right foods in the kitchen, youre not going to see any good gains.

The whole point of me doing this 6 week phase is so that when i start my hypertrophy/strength phase after this, i will respond better i.e. more mass.

Im a firm believer in cycling workouts. i.e. do a certain period of time of cutting, then strength, then hypertrophy, then intensity etc etc. Ive tried doing this is 3 week periods before and i didnt find that very effective. So now im trying 6 week periods.
 
Its like the professional bodybuilders - after dieting and cutting down and changing the way they train (well, most of them do) for a contest, after the contest is finished and they go back to their normal 'off-season' training, they pack on mass more quickly and efficiently with their off-season workouts. Similarly, while this is not on that large a scale, i hope that by tuning my body to a different type of workout, when i go back to what worked really well for me before, then ill make better, faster weight gains. Make any sense?

Slight change of plans - Busy day at work today. Wont be able to make it to the gym.
 
Day 3 and Day 4 of schedule will be swapped around.

So today is going to be rest and tommorow shall be legs, wednesday is going to be arms and so on...

Day 3: Rest
 
So yesterday got in the gym only to realise that they leg press and hack squat machines were both 'Out of order' because of a leak in the roof  So had to change my days around again. So decided to do my back day instead.
 
Day 4: Back + Hams + Calves
 
Superset 1
Close grip Lat pulldowns + wide grip T-bar rows
 
Set 1: 6.0 x 10 + 30kg x 10
Set 2: 6.0 x 8 + 30kg x 8
Set 3: 6.0 x 7 + 25kg x 8
 

Superset 2
Standing calf raise + Standing calf raise (no weight) + Plate-under-heel calf raises + standing calf raise on plate
 
Set 1: 60kg x 12 + 20 + 30 + 15
Set 2: 60kg x 10 + 20 + 30 + 10
Set 3: 60kg x 8 + 15 + 20 + 10 
 
INTENSE!!
 
Superset 3
Smith machine BB rows + Seated cable rows
 
Set 1: 40kg x 10 + 6.0 x 10
Set 2: 50kg x 8 + 6.0 x 8
Set 3: 50kg x 8 + 6.0 x 8
 
Superset 4
SL deadlifts + seated leg curls
 
Set 1: 100 kg x 8 + 5.0 x 10
Set 2: 100kg x 7 + 4.3 x 8
Set 3: 90kg x 8 + 4.2 x 7
 
Superset 5
Repeat Superset 2.
 
Set 1: 50kg x 9 + 18 + 25 + 12
Set 2: Did not attempt
Set 3: Did not attempt
 
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Man, that last calf superset was CRAZY. There was pain - intense pain, but i kept going because as I read somewhere (maybe a quote from Arnold) "Your calves only start growing when the pain begins". I actually believe that theory when it comes to calves. But it just got too much and i couldnt finish the exercises. Now, the morning after, i cant walk properly.
 
I went fairly easy on the SL deadlifts. I hadnt done them in a while plus i didnt feel that my hamstrings were adequately stretched so i didnt want to push it incase i got an injury - which at the beggining of cricket season, is the last thing i need.
 
In a few hours, i shall be able to get an hour or 2 off work to get my Arm workout in. I will report back later on today.
 
Im starting to feel a little better about these workout. Now that im slowly getting used to the superset routine and the higher rep range, i think the sessions will get better from here on. Lets wait and see.
 

Incline DB curls + EZ preacher curls
 
Set 1: 15kg x 10 + 30kg x 8
Set 2: 12.5 x 6 + 25kg x 7
Set 3: 12.5 x 6 + 20kg x 7
 
Superset 2
Cable pushdowns + Overhead tricep extensions

Set 1: 5.0 x 10 + 2.2 x 10
Set 2: 6.0 x 10 + 2.2 x 10
Set 3: 6.1 x 6 + 2.3 x 6
 
Superset 3
Barbell curls + Concentration curls
 
Set 1: 20kg x 12 + 12.5kg x 7
Set 2: 20 kg x 10 + 10kg x 6
Set 3: 20kg x 8 + 10kg x 4
 
Superset 4
Skull crushers + Overhead DB extensions 

Set 1: 25kg x 12 + 20kg x 8
Set 2: 30 kg x 10 + 20kg x 6
Set 3: 30kg x 8 + 20kg x 6
 
20 min recumbent bike + 6 super-sets for abs (crunches, side bends, leg raises)
 
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WHO.. IS... YOUR.... DADDY?!!?!
 
the  best workout so far and OH, the PAIN
 
After the 1st superset for biceps - i couldnt straighten my arm. After the next superset for triceps - i didnt know which way to move my arm caus both way hurt! I mustve looked like a retard as i was walknig around in the gym caus my face was exhibiting the pain that i was feeling.
 
Not that it matters or means anything but my arms pumped to a nice 17.75". I couldnt touch my shoulder with my hand on the same side!!
 
Anyways.. for the rest of today, i gotta make sure i keep my protein intake high and sleep well tonight. I dont want that workout to be for nothing.