RE: my cutting journal
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RE: my cutting journal - 1/8/2007 2:16:47 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
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shoulders
standing push press:
115x8 4 sets 1 minute break
side raises:
15x12 4 sets continuous flip flop
L raises:
25x10 3 sets 40 seconds
sub grip front raises:
25x10 3 sets 45 seconds
barbell front raises:
55x10 3 sets 30 seconds
abs
246.5 today. 2 more lbs to go for the week.
(in reply to ironraider52)
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RE: my cutting journal - 1/9/2007 8:24:10 AM
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ironraider52
Posts: 1353
Joined: 11/9/2005
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back
conventional DL:
135x12
225x8 2 sets 30 seconds
315x8 2 sets 45 seconds
romanian DL's:
165x12 4 sets 45 second break
bent over rows:
135x10 3 sets
superset w/ wide grip lat pulls:
100x12 3 sets
machine pull ups:
bdwx8 4 sets 45 second break
singlehand dumbbell rows:
40x10 3 sets continuous flip flop
back up to 247 lol, i think that using a scale is useless almost at this point. I should just buy a body fat measureing kit.
(in reply to ironraider52)
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RE: my cutting journal - 1/9/2007 3:51:24 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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meals for the day
breakfast:
shredded wheat
packet of splenda
14 oz water
mid morning snack:
protein bar
16 oz water
pre workout meal:
2 eggs
2 slices of low carb, low fat bread
20 oz water
post workout meal:
can of chicken noodle soup
8 oz can of coke zero
dinner:
12 buffalo non breaded chicken wings
45 oz water
good meals today, tried osme new stuff like an egg sandwich and some other stuff. The hard thing with a diet is when people dont have nething good to eat thats healthy. So ive been looking lately for stuff thats good tasting but also good for me.
(in reply to ironraider52)
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RE: my cutting journal - 1/10/2007 9:28:22 AM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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legs
parallel narrow squat:
45x15
135x12 2 sets 45 second break
225x10 2 sets 30 second break
275x8
315x8
lying leg curls:
45x10 4 sets 45 second break
leg ext:
55x8 4 sets 30 second break
power runner:
135(each leg)x10 continuous flip flop
standing calf raises:
135xfatigue 4 sets
stretch
abs
247 again today, having trouble shredding weight lately..but im not gaining either so thats not bad.
(in reply to ironraider52)
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RE: my cutting journal - 1/11/2007 9:33:12 AM
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ironraider52
Posts: 1353
Joined: 11/9/2005
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arms
single arm tricep extensions:
25x12 4 sets continuous flip flop
close grip BP:
165x12 4 sets 30 second break
curve bar tricep push downs:
50x10 3 sets 45 second break
standing barbell curls:
45x12 2 sets 15 second break
65x10 3 sets 45 second break
alternating dumbell curls:
30x8 3 sets 1 minute break
dumbell spider curls:
20x12 3 sets continuous flip flop
forearms
244 this morning finally.
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RE: my cutting journal - 1/13/2007 8:45:24 AM
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ironraider52
Posts: 1353
Joined: 11/9/2005
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no lifting yessterday, way to sore...holding steady at about 244. Its about what i need to be at.
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RE: my cutting journal - 1/13/2007 10:02:35 AM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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i decided to on monday switch over to the akins diet. I need a change up in my metoblism and i think that the akins would be good for protein and my parents have had good success with it.
for the first two weeks though, there are no veggies or fruit and no carbs at all period. Eggs, cheese, meat is it.
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RE: my cutting journal - 1/15/2007 8:16:10 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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after thinking, i decided that akins wouldnt work for me. My diet is more of a healthy thing not pinpointing specific nutritonal values.
Couldnt lift today because the gym was closed due to MLK jr day.
244.5 today and thats my goal i wanted to be at for the end of this week.
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RE: my cutting journal - 1/16/2007 1:02:56 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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lats
machin pull up:
bdw x 12 4 sets (wide grip)
bdw x 12 4 sets (close grip)
inclined slightly machine:
wide grip x 6
close grip x 6
sitting machine rows:
100x12
120x12 2 sets
cybex:
100x10 8 sets
glute/ham
abs
welp, gained 5 lbs yesterday...dunno whats sup with that...at 250 even. Im having trouble with this lately
(in reply to ironraider52)
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RE: my cutting journal - 1/17/2007 7:57:19 AM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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legs
parallel squats:
45x5
135x5
add belt
225x5
245x5
275x5
315x3
leg ext:
45x10 4 sets
leg curls:
40x10 4 sets 45 second break
standing calf raises:
135xfatigue 5 sets
247 this morning, for some reason i musta had alotta water weight on me.
(in reply to ironraider52)
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RE: my cutting journal - 1/17/2007 1:16:55 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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ok, so i decided to sart trying to improve my squat bench and deadlift from now on. For now on I will do strength routines for my bench, squat, and DL. Then do the rest bodybuilding style. Because i figure if im goin to make a comeback at powerlifting, i need to get started right away...besides and change up in muscle work will help.
meals for the day
brekfast:
bowl shredded wheat
1.5 cup skim milk
splenda sugar
mid morning snack:
lean cuisine
16 oz water
pre workout meal:
8 bite size rice cakes
protein bar
dinner:
salad
.75 cup lowfat ranch
2 6 oz chicken breasts
mid class (college) snack:
protein bar
i find that when i eat more meals in a day i actually lose weight. Then if i was to eat 2 big meals and nothing else, or one big and 2 smalls. 5 smalls and 1 decent sized one works great for me.
(in reply to ironraider52)
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RE: my cutting journal - 1/18/2007 8:27:40 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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chest
falt bench press:
45x15
135x12
155x8
185x10
225x5 2 sets
235x5 2 sets
had to leave so i just did the bench workout.
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RE: my cutting journal - 1/18/2007 8:31:33 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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meals for the day:
breakfast:
corn flakes
water
skim milk
snack:
protein bar
water
lunch:
4 egg beaters
pork chop
pre workout:
protein bar
apple
dinner:
chicken salad
midnight snack:
lean cuisine
ate a lot today lol, but it was mostly healthy so its all good.
(in reply to ironraider52)
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RE: my cutting journal - 1/20/2007 7:37:40 AM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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at my lowest weight so far ever. At 243.5 and need to lose 1.5 lbs today to be at my projected weight that i wanna be at for this week.
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RE: my cutting journal - 1/28/2007 7:34:53 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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my computers been messed up so my bad i havent been able to post nething.
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RE: my cutting journal - 1/29/2007 9:19:02 AM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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DL/back
strait bar conventional DL:
135x12 2 sets
225x6 2 sets
315x3
365x5 3 sets dead stop
405x3 3 sets dead stop
sumo DL:
275x6 4 sets
machine pull ups:
12 reps 4 sets wid grip
12 reps 4 sets close grip
romanian pulls:
135x12 2 sets
185x8 2 sets
glute/ham:
bdw x 12 3 sets
25x10 3 sets
this is what my new routine will look like:
monday-back/dl
tuesday-shoulders
wednesday-squat/legss
thursday-arms
friday-bench/chest
On squat and bench, i will be doing 4 sets of 6 and 4 sets of 3, then on DL i will be doing 3x5 3x3. For 8 weeks strait i will do this. And once about the 8 weeks is up i will start doing full equipment training with percentagages. And at that point i will be training for the teenage/junior nationals in kalamazoo michigan which is about 2 hours from my house.
I wanna lift at about 230 lbs in the 242 class. my goalss by the beginning of april is to do all of these lifts raw:
squat-550
bench-350
DL-600
then by the meet i would like to do these with equipment:
ssquat-650
bench-425
DL-650
i think that would be pretty good for a 230 pounder who hasnt been training strength in awhile.
(in reply to ironraider52)
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RE: my cutting journal - 1/30/2007 9:50:25 AM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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shoulders
t-bar up rows:
100x8 4 sets
e-z bar up rows (2 second hold at top):
70x8 3 sets
shrugs:
135x12
185x10
225x8 2 sets
heavy single armed side raises:
40x8 3 sets
light single armed side raises (continuous flip flop)
20x12 4 sets
heavy single armed front raises:
35x8 4 sets
rear delt work:
6 sets
(in reply to ironraider52)
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RE: my cutting journal - 1/31/2007 8:01:19 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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did some arms legs and forearms...not starting new new stuff until next monday.
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RE: my cutting journal - 1/31/2007 8:05:02 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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meals for the day
breakfast:
bowl rice chex
splenda sugar
skim milk
protein bar
lunch:
lean cuisine
salad
dinner:
3 meatloaf squares
can green beans
protein bar
coke zero
going to 3 meals a day every 5 hours for now on...and im going to cut it to about 1000 cals a day.
(in reply to ironraider52)
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RE: my cutting journal - 2/1/2007 3:40:25 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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legs
parallel squat:
45x12
135x6
225x3
275x6 4 sets
315x3 3 sets
325x3
leg curls:
40x10 2 sets
50x8 2 sets
calf raises:
145xfatigue 4 sets
stretching
abs
wow, im weak...itll be awhile for me to get my strength back. I used to warm up with 315 for squat easily no problem...and do a warm-up rep for bench...welp...gotta keep going. It will come.
(in reply to ironraider52)
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