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

Yesterday was Day 6
 
FINALLY GOT TO DO MY LEGS! WOOT!! Ive changed a few things around. Im really hating my hamstrings at the moment. I need more mass and so im going to work them harder than my quads. Quads get enough work from the leg press and leg extensions and hacks anyway.
 
----------------
 
Superset 1
Incline leg press (feet high and wide) + Leg curls
 
Set 1: 160kg x 10 + 4.1 x 12 (too light)
Set 2: 160kg x 10 + 5.1 x 10
Set 3: 170kg x 10 + 6.0 x 8

Superset 2
Incline leg press calf raise + plate-under-heel calf raises + Seated calf raise
 
Set 1: 170kg x 8 + 20 reps + 40kg x 12
Set 2: 160kg x 10 + 20 + 40kg x 12
Set 3: 160kg x 8 + 25 + 45kg x 12
 
Superset 3
Hack squat + SL deadlifts
 
Set 1: 40kg x 8 + 100kg x 7
Set 2: 40kg x 7 + 80kg x 8
 
Superset 4
Incline leg press calf raise + plate-under-heel calf raises + Seated calf raise
 
Set 1: 120kg x 25 + 20kg x 6 + 40kg x 15
Set 2: 120kg x 25 + 20kg x 5 + 40kg x 12
 
Superset 5:
Seated Leg curls + Leg extensions
 
Set 1: 6.2 x 6 + 5.0 x 10
Set 2: 6.0 x 8 + 4.2 x 10
Set 3: 6.0 x 7 + 4.0 x 8
 
----------------------------------
 
People have mentioned quad hobbler... well, GIVE THIS A TRY!!!
 
I dont think my legs have ever been his f*cked at the end of a workout.. EVER!!
The 1 min break between supersets is whats killing me.
 
The intensity has been upped and despite the pain, im loving it!

Day 7 (today) - Rest day
 
OH THE PAIN!! my legs are insanely sore. People at work looked at me funny today when i winced in pain after climbing 6 stairs. I LOVED IT!
 
Since it was a rest day, I got my 200g extra carbs from a nice big serving of potates at lunch and rice at dinner. Feeling good.

I step on the scales tommorow morning. Im positive ive lost some weight. Im feeling very 'skinny'. Lets see what measurements are tommorow morning - end of Week 1.

Measurements @ start of Week 2
 
Height: 6'0
Weight: 92.8kg (204lbs)
BF%: 16.2%
LBM: 77.7kg (171 lbs)
Fat: 15.4 kg (33 lbs)
Chest: 42.5"
Arms: 16.125"
Waist: 33.5"
Thigh: 26.2" (at largest point)
Calves: 15.1"
 
The number are rather strange. Seems ive gained muscle AND lost fat. However, i think thats more down to human-error in taking measurements rather than what actually happened. Who knows. I guess, after 6 weeks, there should be enough of a change to see a trend. 1 week is way too early to try to judge how good the program is. But the important thing is that i feel good. Infact, i feel completely exhausted.

Day 8
 
Today is meant to be chest & calves day but im so damn tired from the last week plus working 8am - 9:30pm yesterday, being on call until 8 am this morning and then working from 8am till 1p.m today. My body just needs to rest. I need sleep. Ill start week 2 tommorow.

Day 9: Chest, Calves 
 
Superset 1
Incline smith bench press + Lying DB bench press
 
Set 1: 60kg x 10 + 22.5kg x 10
Set 2: 60kg x 7 + 22.5 x 6
Set 3: 50kg x 6 + 17.5kg x 6
 
Superset 2
Seated calf raise + Incline leg press calf raise + Plate-under-heel calf raises 
 
Set 1: 50kg x 20 + 90kg x 17 + 20 reps 
Set 2: 50kg x 16 + 90kg x 15 + 25 reps 
Set 3: 50kg x 25 + 90kg x 15 + 15 reps 
 
Superset 3
Pec-dec + Seated chest press

Set 1: 8.1 x 10 + 6.1 x 10
Set 2: 8.1 x 5 + 5.1 x 7
Set 3: 6.0 x 7 + 4.0 x 8
 
Superset 4
Seated calf raise + Incline leg press calf raise + Plate-under-heel calf raises 
 
Set 1: 50kg x 15 + 90kg x 20 + 20 reps 
Set 2: 50kg x 12 + 100kg x 20 + 15 reps 


Superset 5
Dips + pushups
 
Set 1:  10 dips + 8 pushups
Set 2: 8 dips + 7 pushups
 
-----------------
Good workout but not as good as the first chest workout last week. Felt good. Increased on a few numbers from lats week and some numbers went down but overall, im satisfied.
 
Didnt have as much Instant muscle soreness - maybe im starting to adapt to this superset routine. Who knows?
 
No cardio today.
 
Looking forward to shoulders tommorow.

Seated DB press +DB lat raises
 
Set 1: 22.5kg x 10 + 5kg x 10
Set 2: 20kg x 8 + 4kg x 9
Set 3: 20kg x 6 + 3kg x 9
 
Superset 2
Seated Machine shoulder press + Rear delt flyes
 
Warmup - 4.0 x 10 + 2.0 x 10
Set 1: 5.0 x 9 + 3.0 x 10
Set 2: 4.2 x 8 + 3.0 x 8
Set 3: 4.0 x 6 + 3.0 x 7
 
Superset 3
Cable upright rows + Machine lateral delt raises
 
Set 1: 9.0 x 8 + 2.2 x 10
Set 2: 8.0 x 8 + 2.2 x 8
Set 3: 7.0 x 10 + 2.1 x 7

Smith machine Military Press

Set 1: 40kg x 7
Set 2: 42.5 x 6
Set 3: 42.5 x 6
--------------------------
 
Another intense workout. Improved in most areas. Didnt in others but all in all, the workout was harder than last weeks shoulder workout which is exactly what im aiming for - progressively harder workouts
 
I was feeling good, exhausted and pumped at the end of the superset, so i thought I might flog the delts a little more with some military press - in my defience of using the big compound movements in this 6 weeks, i decided to use the smith machine.

Felt great at the end. Shoulders have always been a strong point of mine. By working them intensely, im making the most of my genetically gifted delts - makes my waist look smaller and gives me a better V taper: Eexxxceelllleeeennnnttt

Day 11
 
Rest day today. But should get a decent cardio from cricket training.

Incline DB curls + EZ preacher curls

Set 1: 15kg x 10 + 30kg x 9
Set 2: 12.5 x 8+ 25kg x 8
Set 3: 12.5 x 6 + 20kg x 6

Superset 2
Cable pushdowns + Overhead tricep extensions

Set 1: 6.0 x 10 + 3.0 x 10
Set 2: 6.1 x 9 + 3.0 x 8
Set 3: 6.2 x 7 + 3.0 x 7
 
Superset 3
Barbell curls + Concentration curls
 
Set 1: 20kg x 12 + 12.5kg x 7
Set 2: 20 kg x 12 + 10kg x 6
Set 3: 20kg x 10 + 9kg x 6
 
Superset 4
Skull crushers + Overhead DB extensions 

Set 1: 30kg x 10 + 20kg x 8
Set 2: 30kg x 10 + 20kg x 7
Set 3: 30kg x 8 + 20kg x 7

------------------------------------------------

Sweet. Numbers improved from last week. Intensity though, was not as high. I think im going to stop doing cardio. I do hard cardio twice a week with cricket training and now that season has started again, i will start to lose weight if i keep going with cardio outside training. I ideally want to keep my bodyfat around 15% which it is at now.
 
I will start a hypercaloric diet from now on. Just to try to put on lean muscle while keeping my fat level the same.
Tommorow is training again, so i wont hit the weights. I find the days that i hit the weights and train, i am around 400-500 calories down if i just have my maintenance diet.

Day 13
 
Sports training + Rest

Day 14: Back + Calves
 
Superset 1
Close grip Lat pulldowns + wide grip T-bar rows
 
Set 1: 6.0 x 10 + 25kg x 12
Set 2: 6.0 x 10 + 25kg x 10
Set 3: 6.0 x 8 + 30kg x 6 
 

Superset 2
Standing calf raise + Standing calf raise (no weight) + Plate-under-heel calf raises + standing calf raise on plate
 
Set 1: 65kg x 12 + 25 + 30 + 15
Set 2: 65kg x 10 + 25 + 30 + 10
Set 3: 65kg x 8 + 25 + 30 + 10 

Superset 3
Smith machine BB rows + Seated cable rows

Set 1: 40kg x 10 + 6.0 x 10
Set 2: 45kg x 9 + 6.1 x 8
Set 3: 45kg x 7 + 6.1 x 8 

Superset 5
Repeat Superset 2.

Set 1: 60kg x 7 + 19 + 25 + 12
Set 2: 60kg x 6 + 16+ 23 + 12 
Set 3: 60kg x 6 + 13 + 20 + 10
 
---------------------------------------------

I realised because of having to rearrange my schedule due to various things, its been 10 days since i last trained back before today. NOT HAPPY!

Decided that i would go 'heavy' on calves today - so i worked in the 5-10 range for the weighted exercises. My body has adapted to this new superset routine. Im thinking now might be right time to change from the superset to strength/hypertrophy focus. Ill do it at the end of my 3rd week. 

3 weeks of intense-supersets with light weights and then suddenly blast my body with 3 weeks of intense heavy weight with longish rest periods. Wonder how it will respond.

Why only a 6 week cycle? why only 3 weeks for each phase? Because Im going overseas (to India) to work with some experts in my future field who are now starting to use robotics in performing cardiothoracic surgery. I doubt very much that between work, travelling, sightseeing, gastroenteritis and other exotic, tropical short-lasting diseases/infections and lack of gym-access that i will have time to hit an adequate training program and do it justice  So im experienting in the few weeks i have before i leave. When i come back, i will tweak this program, make a few changes and iron out the crinkles and pencil in the finer details.

 
Superset 1
Incline leg press (feet high and wide) + Leg curls
 
Set 1: 170kg x 10 + 5.1 x 12 (too light)
Set 2: 170kg x 10 + 5.2 x 10
Set 3: 175kg x 10 + 6.1 x 9

Superset 2
Incline leg press calf raise + plate-under-heel calf raises + Seated calf raise

Set 1: 170kg x 10 + 25 reps + 40kg x 12
Set 2: 170kg x 10 + 25 + 45kg x 12
Set 3: 170kg x 8 + 25 + 45kg x 11

Superset 3
Hack squat + SL deadlifts

Set 1: 45kg x 8 + 100kg x 8
Set 2: 45kg x 8 + 100kg x 7

Superset 4
Incline leg press calf raise + Standing calf raises + Seated calf raise
 
Set 1: 150kg x 20 + 20kg x 7 + 45kg x 10
Set 2: 150kg x 20 + 20kg x 6 + 45kg x 9
 
Superset 5:
Seated Leg curls + Leg extensions

Set 1: 6.2 x 6 + 5.0 x 10
Set 2: 6.2 x 8 + 5.0 x 10
Set 3: 6.2 x 7 + 5.0 x 8

----------------------------------

Wow. That was a screamer. I dont feel as puffed out after workouts anymore but the intensity and pain is still excellent.
 

Measurements @ start of Week 3


Height: 6'0
Weight: 91.7kg (202lbs)
BF%: 15%
LBM: 77.95kg (171.5 lbs)
Fat: 13.75 kg (30.25 lbs)
Chest: 42.5"
Arms: 16.125"
Waist: 33.3"
Thigh: 26.2" (at largest point)
Calves: 15.1"

Lost more weight. Muscle mass has stayed the same, maybe increased a touch, while i dropped 1% of my BF which is nice to see. Measurements stayed almost the same though which is odd.

One more week on this superset program and ill switch to my 'hyper-adaptive' phase. Ill go from a volume heavy, short rest periods, light weights to a program similar to a max-ot style. Just want to see how my body will adapt to that change seeing as though its getting used to the supersets. Hopefully it will jumpstart my gains.
 
When i do change over, i will also increase my calories so that should add further impetus for my body to gain nice lean weight. Another week to go before the changeover.

Jeez, Lynx, I've never seen your measurements before.  You're a beast!  I'll be watching your workouts more closely!

"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"

A beast?? I hardly think so.
 
You have to remember Greg, that the 205lbs of meat is spread over 6 foot of bones. That too, 15% (atleast) of it is fat. When you think about it that way, its hardly impressive.

My intermediate-term goal is to be 96kg (211lbs) at 10% bf (ofcourse, on an empty stomach). That means, i have to gain another 10kg (22lbs) of muscle and lose roughly 5kg (11lbs) of fat. Quite a long way to go. Once i get there, THEN you can call me a beast. Until then, i do not deserve it

What a $hitty week its been. Ive had the flu and for the last 4 days (Days 16, 17, 18, 19). Today though, Ive gathered up the energy to hit the weights. The good thing though is that i kept my diet nice and clean during these 4 days off. Realising the importance of not undoing the hardwork, i loaded up on protein this week. Taking in an extra 60g on top of the 160g i take everyday to ensure that the 5 days off are not too catabolic.
 
Today though, i had enough. I decide to start the next phase of my routine. I started with legs - just felt like doing legs today. My squat is a little behidn what it used to be but its not bad considering i havent squatted for a while.
 
The workout went like this:
 
----------------------
 
Day 20 - Legs
 
Squats - 3 x 3-5 reps @ 115kg (255lbs)
Incline Leg press - 3 x 4-6 reps @ 220kg (485lbs)
Seated calf raises - "100's" @ 70-80 kg (155-175lbs)
Seated leg curls - 3 x 6-8 @ 60-70kg (130-155lbs)
 
----------------------
 
I took long rest periods in between except for when doing "100's" for calves. This was a suggestion from Clive (Blitzseth) as i felt i needed to move onto a new calf routine after the giant sets Ive been using. I loved the "100's". I'll do 4 "100's" sessions a week - 2 seated, 2 standing.
 
Ill take the new measurements in a few days. And also have the split for the new phase of the program.
 
This next phase is going to be low volume, low intensity, high weights with long rest periods. (compared to the high volume, high intensity, low weights i used for the last few weeks). Ive got a good feeling this will bring me some nice results.