Moneyman.. 1 rep 1 set 1 day at a time

OK so my last journal was pretty much a failure, i got extremely busy, and didnt really pay attention to my lifts. Even my recording of my lifts got lazy, but no more.
 
Ok so now i am currently attempting to cut, and get to a lower BF than i have ever been. I am going back to a diet that has given me much success in the past, The Cyclical Ketogenic Diet. Basically 50 grams or less of carbs per day Sunday-Midday Friday. Then After my friday workout the carb up begins. after my workout on friday, for 36 hours i will be carb loading. Then i go back to depletion sunday.
It takes a few days to adjust but so far the side effects havent been to bad.
Here was my monday workout:
Now for todays workout, today was chest back and abs, and i alternated chest and back exercises throughout the workout and finished up with abs:
BB Bench- warmup-135, 225x9, 225x9, 275x3+2 with help
Tbar row-45x10, 70x8, 80x7
DB Inc Bench- 70'sx9, 85'sx6, 85'sx6
Lat Pulldown-120x8, 140x7, 160x5
Dips- set of 8/6/6
Db Shrugs- 85'sx10, 95'sx10, 95'sx10
Pec Dec Fly's 120x12, 150x10
Rev Pec Dec Flys- 100X12, 100x10
Stiff Leg Deads- 95x12, 95x10, 95x8
Rope Ab Crunch-160x11 160x10 160x9
Rev ab crunch 3 sets 10 reps

and that was todays workout, each set had 60 seconds or less of rest between each and 90 seconds or less between exercises.
Very intense, and very good workout, oh and almost forgot, 15 minutes of cardio to finish things.
 
This was on another site on which i am also posting my logs.
 
Todays workout will be shoulders and arms. I will be back later to let ya know how that goes
 

No food tastes as good as looking good Feels.
"Body Becomes Its Function"

Holy Crap yesterday's workout was intense. It was recored but i didnt bring my log into work with me today so My journal will have to wait. However, as far as the diet goes, i am starting to feel those initial, first couple of week side-effects. Its a good thing, because this means my body is starting to convert over to a new source of fuel, and growing accustomed to it, but at the same time... i am so tired. Once i get past this initial week it will be worth it.
Oh and once friday rolls around it will really be worth it, friday afternoon and saturday= carb consumption like noones business lol

No food tastes as good as looking good Feels.
"Body Becomes Its Function"

no more layering on the winter muscle??  lol, winter aint over here.  snowd again today >.<

ya, dont be lazy this time around in here lol.  keep up the cut man!  tis hard...

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

yea technically in Oklahoma winter still isnt over cuz the weather here is all sorts of screwed up this time of year. I went golfin one day in 70 degree weather and then 3 or 4 days later we got like half a foot of snow.

And yes the cut is very hard...... i miss my carbs so much.... but only till friday afternoon! WOO got something to look forward to.

No food tastes as good as looking good Feels.
"Body Becomes Its Function"

Ok so its a couple days late but here are my entries from tuesday's workout

Behind Neck Press- 135x10 155x9 175x6
Mil. Press- 155x10 155x10 175x7
1 arm DB preacher curls- 25'sx10 30'sx10 35'sx9
Skull Crushers- 60x10 70x10 70x8
Front Shoulder raises-25'sx10 30'sx8
Hammer Curls-40'sx8 40'sx8 35'sx8
Vbar tricep pushdown-50x10 70x10 90x10
Forearm Curls w/ DB's- 40's x10 50'sx9
Rev Forearm curls- 15'sx10 15'sx9

No food tastes as good as looking good Feels.
"Body Becomes Its Function"

OK here is thursday's results

Leg press- 540x8 630x6 630x6
Lying Leg Curl(1 leg at a time)- 60x10 70x10 80x8 90x6r5l
Standing Calf Raise(while holding DB's) 50'sx10 70'sx10 85'sx10 95'sx7
Leg ext- 120x10x3
Seated calf raise- 70x10 70x10 90x9

Todays workout will be a little bit of everything to hopefully fully deplete the muscle glycogen.

And thankfully after the workout today i can finally start eating carbs, but only 2nite and 2maro so im going to make it count!

No food tastes as good as looking good Feels.
"Body Becomes Its Function"

OK due to the computer at the house not working, i am limited to doing updates and posts at work, so here is my friday workout.
I kept the rests pretty short, and pretty intense, just trying to deplete the muscles of any glycogen, before the big refuel.
Friday 4/3
DB Bench-90'sx8 90'sx7
T-Bar Row- 80x8 80x8
Inc DB Bench- 70'sx9 80'sx8
Front Lat Pulldown- 140x8 140x7
Behind Neck Press-185x6
Military Press-185x7
DB Hammer Curls-35'sx10 40'sx8
Single Arm Pushdowns-60x10 each 70x9 each
Stiffleg deads(w/ DB's) 70'sx8
Cable Crunch- 120x16 120x14

And as far as diet goes, friday evening and saturday were awesome!! All the carbs i could eat. It was great, but unfortunately it had to end and sunday i was back to the diet. Oh well, it will give me another reason to look forward to this friday.

No food tastes as good as looking good Feels.
"Body Becomes Its Function"

Alright so yesterday's workout was great, despite being on a cut, my numbers on nearly every lift increased. Man it feels great. Even better than that tho, when i woke up this morning and put on my clothes to go to work, i discovered that i have gone down a notch on my belt in a week. It feels pretty good. Despite the suffering of not having my precious carbs 5 and a half days of the week, i am making it and the results are SO worth it.

Anyway enough chit chat here is the results for mondays lifts.

BB Bench- warmup-135, 225x10, 225x8, 245x4
Tbar row-80x10, 80x9, 90x8
DB Inc Bench- 80'sx8, 90'sx6, 90'sx5
Lat Pulldown-140x9, 140x8, 160x6
Dips- set of 10/8/6
Db Shrugs- 95'sx10, 95'sx9, 95'sx9
Pec Dec Fly's 150x10, 170x8
Rev Pec Dec Flys- 100X12, 110x9
Stiff Leg Deads- 105x10, 105x9, 105x6
Rope Ab Crunch-160x13 160x12 160x9

Once again, i was very very pleased with the results. I am expecting good things for today

Oh and a side note, aside from the belt loop thing i am starting to notice some changes in definition, im very excited and getting more and more motivated.

No food tastes as good as looking good Feels.
"Body Becomes Its Function"

Well, as i was hoping i had another good workout. Im very pleased. Also, even better i was starting to notice some more definition in areas, so that was a major plus. Shortly after liftin i played some pick-up bball for a couple hours for my cardio.

No workouts today, no cardio. Just resting and studying for my accounting test.

Tuesday's Lifts.
Behind Neck Press- 135x10 185x9 185x6
Mil. Press- 185x7 185x6.5 185x4
1 arm DB preacher curls- 30'sx10 35'sx8 35'sx5
Skull Crushers- 70x10 70x8 70x6
Front Shoulder raises-30'sx10 30'sx7
Hammer Curls-40'sx10 40'sx8 45'sx5
Single Arm pushdown-60x10 70x9 70x7
Forearm Curls w/ DB's- 50's x11 50'sx10

No food tastes as good as looking good Feels.
"Body Becomes Its Function"

hmm pretty good stuff.. i was just looking through your leg days and wondering why you aren't squatting?

Well you see my left knee is not so good. A couple of years ago in football i sustained a 50% or so tear of a couple ligaments, and never really had any surgery, doc said it could heal on its own, and i believe it did to an extent, however i seemed to have reinjured it and just havent made it to the doc to get it checked out. So i do leg presses as a subsitute as it places less pressure on my knee.

Eventually i need to get into the doc and possibly physical therapy. I do not believe it is a full tear of anything, rather a partial one again, as i am not experiencing any of the full tear symptoms.

Well yesterday was an off day. Stuck to the diet again, and im finally getting past my carb cravings. Its nice once you hit that stage becuase it seems to get alot easier after that.

Today will be leg day, we'll see how that goes as my knee has been a little more sore than usual lately.

No food tastes as good as looking good Feels.
"Body Becomes Its Function"

ok so here is yesterdays leg workout. I decided to try out some squats on the smith machine for the first time in forever. Went pretty well, but sadly there i am no where close to my old squat numbers. Oh well it will give me something to work towards.

Here are my numbers from yesterday:
Calf Raise(standing w/dumbells)-75'sx10 95'sx10 95'sx10 95'sx9
Seated Calf Raise- 70x10 90x10 90x10 90x9
Squat(smith machine)-135 warmup 225x10 275x6 275x5
Lying Leg Curl- 70x10 80x8r6l 80x7r7l
Leg Ext-100x10 110x10 110x10 120x9

todays workout is pretty much a recap of the weeks except for yesterday. A little bit of everything, and when im done.... I CAN EAT CARBS!! woo. Ill be back later to update the workout.

No food tastes as good as looking good Feels.
"Body Becomes Its Function"

ok here are the numbers for friday, they're a little late cuz my computer use has been limited to work and school because the computer at the house has pretty much shut down.. oh well.

Bench- Warmup w/ 70's 90'sx10 90'sx7
T-Bar Row- 90x10 90x7 drop to 25x8
Inc Bench-80'sx10 90'sx6
Reverse Grip Pulldown-100x12 140x10 140x7
Behind Neck Press-175x8
Mil Press-175x7
Hammer Curls-40'sx9 45'sx7
1 arm overhead cable ext.- 40x10 60x9
Stiffleg Deads-50'sx10
Cable Crunch-160x10 160x10 160x8

Oh and another bit of good news, i went down another notch on my belt. Im down to number 5 and looking forward to number 6

No food tastes as good as looking good Feels.
"Body Becomes Its Function"

So this week's theme is finding what works for me. Basically im kinda experimenting with the exercises and variations of each to find which ones i "feel" the most and get the best pump from.

Monday's Workout
BB Bench- 225x11 245x6 245x6
T-Bar Row- 90x10 90x7 100x6
Inc DB bench- 90'sx10 90'sx8 90'sx5
Rev. Grip Pulldown- 140x10 160x8 160x8
Close Grip Bench- 135x10 185x6 205 x6
Shrugs 95'sx10 100'sx6 100'sx6 the last 2 sets were done while sitting
1 arm cable fly- 40x10 each 60x7 70x6
1 arm cable rev fly- 30x10 30x10 40x8  the first 2 sets were done with no rest in between
Stiffleg deads- 50'sx10 60'sx8 60's x8
Rope Ab Crunch 160x12 170x10 170x8

No food tastes as good as looking good Feels.
"Body Becomes Its Function"

well once again i failed to bring my journal into work with me so i could type it up, nonetheless i have been keeping my journal faithfully during workouts. So i should update this journal sometime 2nite or 2maro.

Side not after my workout today i get to start eating like a normal person again. CARBS! WOO

No food tastes as good as looking good Feels.
"Body Becomes Its Function"

ok so somehow last week's workouts got lost in the shuffle so im playing catchup

Here is tuesday's chest training and cardio.
Bench: 225x5 245x5 265x4 265x4+1 w/ help 265x3+2 w/help
Inc Bench 65'sx9 75'sx8 75'sx6
Dec press 225x8 225x6x2
Close grip bench-185x6 205x5x2 205x4 drop to 135x6
Overhead cable ext 60x10 70x6 70x5
Db kickback 15'sx10x3
 
almost forgot 20 minutes of jump rope followed by 10 minutes on the elliptical to cool down.

No food tastes as good as looking good Feels.
"Body Becomes Its Function"

Alright here is the lifts for thursday, and i must say im very proud. My legs are finally starting to get back to normal, as far as squat numbers go.

Squats: 2 light warmup sets followed by 315x5 335x5 355x5 365x5 drop to225x6
Leg ext:110x10 130x10 150x10+partials to failure
Standning Calf Raises: 75'sx10 85's10 95'sx10 225x10225x9
Leg Curl:80x10 80x9x2
Leg Press: 2 light warmups followed by 540x5 630x5x2 630x4 drop to 360x8
Seated Calf raise:90x10x2 115x9x2

Well after yesterday's workout i am really looking forward to today to see how much i improve, fingers crossed, on delts and bi's.

Oh also followed my workout with 15 of guerilla cardio with a jump rope. 6 minute warmup, 4 minutes of 20/10 all-out/rest intervals, 5 minutes cool down.

No food tastes as good as looking good Feels.
"Body Becomes Its Function"

Well in preperation for finals and final papers, and due to the fact that i am absolutely warn out, i have decided to take this week off from lifting. However my diet is not going to slip.
Despite not lifting i am still going to do some cardio, nothing to heavy just some hiit and maybe a couple miles of running hear and there, so that's pretty much it. See ya'll next week.

No food tastes as good as looking good Feels.
"Body Becomes Its Function"

OK here is the first workout after the off week, it went really well IMO. Very Intense and very productive.
Squats: Warmup Sets- 95x5 225x5 265x5
Working Sets- 315x3 335x3 355x3
Single Leg Hammy Curls-70x10 80x8 80x8
Leg Press-630+sledx8 720+sledx7 810+sledx4
Standing Calf raise 135x12 225x12 245x11 265x7

After this i had a quick HIIT cardio session, Jump Rope style lol
5 min easy warmup followed by 20 seconds all out/10 second rest intervals for 4 minutes followed by another 5 minute cooldown.

No food tastes as good as looking good Feels.
"Body Becomes Its Function"

OK here is the results for my first session of my new lifting routine
Tuesday May 12, 2009
Ramp 1, Week 1, Day 1
T-bar rows-225x13 225x13 225x11
BBB-185x15 195x13 205x11
Hammer Curls- 25'sx14 30'sx13 30'sx12
BB Standing Calf raise- 185x15 235x13 235x13

No food tastes as good as looking good Feels.
"Body Becomes Its Function"

Wednesday May 13, 2009
Ramp 1, Week 1, Day 2
DB SHoulder Press- 55'sx14 60'sx12x2
Close Grip BBB-135x15x2 155x12
Rope Crunches- 120x15 150x14 150x10
Squats-225x13x3

No food tastes as good as looking good Feels.
"Body Becomes Its Function"

Thursday May 14,2009
Ramp 1 Week 1 Day 3
Rev. Grip Pulldown 160x12x2 180x9
BB Bench- 205x12 225x12 225x11
Leg Press- 360x12 450x12 540x10(these weights are the plates only and do not include the sled)
Db shoulder press 60'sx12
BB calf raise- 245x12 265x10
Hammer Curl-35's x12
Close grip BB Bench- 155x12

No food tastes as good as looking good Feels.
"Body Becomes Its Function"

Workout from Saturday May 16
Ramp 1 Week 1 Day 4
Squat 265x10 285x9 315x6
BB Bench 225x10 245x8 245x6
Rev Grip Pulldown 180x8 180x8 180x7
Cable Lateral raise 30 x10
BB Calf Raise-275x9 275x6
Tri Pushdown 50x10 each arm
Hammer Curl 40'sx7

Tuesday May19, 2009
Ramp 1 Week 2 Day 1
Bent Over BB Row-135x15 135x14 135x13 135x11
BB Bench- 205x15 205x13 205x10 185x9
BB Curls 50x15 50x14 50x13 50x11
BB Standing Calf raise- 225x15x2 245x14 245x10

Wednesday May 20 2009
Ramp 1 Week 1 Day 2
Db Shoulder Press 55'sx15 60'sx15 65'sx13 65'sx10
Close Grip Bench 135x15 155x13 155x11 135x13
Squats 225x15x2 225x13x2
120x15 130x15 130x13 130x12

No food tastes as good as looking good Feels.
"Body Becomes Its Function"

OK playing catch-up a little bit so here are the workouts up till yesterday
Week 2 Day3 Thursday May 21
Rev Grip Pulldown and Narrow grip Front Pulldown(I alternated these each set)- Rev 180x10 Front 180x10 Rev 180x10 Front 180x7
BB Bench 225x12 225x10 225x6 225x6
Hack Squat-180x10x4 sets
DB Front Raise 30'sx10
Seated Calf Raise-90x12x2 sets
Hammer Curls 40'sx12
Single Arm Pushdown 60x12

Week 2 Day 4 Saturday May 23
Squat-275x8 295x8 305x8 315x5
BB Bench-225x10x2 sets 225x8 225x7
Wide Grip Pulldown-120x10 140x10x3 sets
Cable Lateral Raise-30x6 each arm
Seated Calf Raise-90x10 115x10
Cable Kickbacks-30x10 each arm
Hammer Curls-40's x9

Week 3 Day 1
Monday May 25
WG Pulldown-120x15x2 sets 120x14 120x13 120x12
BB Bench 185x15x3 Sets 205x15 225x15
Hammer Curls30'sx15 30's x13
1 Arm DB preacher curls 25'sx13
Hammer Curls 25'sx13x2 sets
BB Calf Raise-225x15x2 sets 225x14 225x13 225x12

Week 3 Day 2 Tuesday May 26
DB Shoulder Press- 50'sx15 55'sx15 60'sx13x2 sets 60'sx11
Single arm tri pushdown- 40x15x3 sets 50x13x2 sets
front Squats-135x15 135x13x4 sets
Rope Crunch-140x15 140x13 140x11 140x10 140x9

There i think i am all caught up now, haha
Hopefully today's log will be posted some time today or 2nite. 

No food tastes as good as looking good Feels.
"Body Becomes Its Function"