RE: my cutting journal
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RE: my cutting journal - 2/1/2007 3:47:41 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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meals for the day
breakfast:
2.5 cups rice chex
splenda
8 oz skim milk
protein bar
lunch
vegetable soup
sandwich
protein bar
dinner;
half chicken
protein bar
lotsa water lately...i like this eating every 5 hours 3x a day stuff
(in reply to ironraider52)
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RE: my cutting journal - 2/2/2007 11:03:12 AM
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ironraider52
Posts: 1353
Joined: 11/9/2005
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thanks man
bench day
flat bench press:
45x25
95x12
135x8
185x2
215x6 3 sets
245x3 3 sets paused reps
incline bp:
165x6 4 sets
decline bench:
185x10
195x8
205x6
dumbbell flies:
30x10 4 sets
felt pretty good
im not too unhappy with that bench right now. Its me doing my body weight which isnt very bad at all. I figure i could bench about 315 with a pause raw right now.
and i think that with a **** i could pop a 405...and at aout 240 lbs thats pretty impressive.
(in reply to grantoiz)
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RE: my cutting journal - 2/5/2007 12:58:37 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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bench day
falt bench press:
45x25
95x12
135x6
225x6 3 sets
255x3 2 sets
260x3
only could bench because the school i lift at was closed. so i had to lift in the basement
(in reply to ironraider52)
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RE: my cutting journal - 2/5/2007 8:28:52 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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squat
parallel squat:
45x10 2 sets
135x6
225x3
285x6 4 sets
325x3 4 sets
again, school closed...had to lift in the basement. decent workout...only a few more weeks and my hip flexors shoud be back in shape.
Im very happy with yesterdays bench. Im pretty sure that my squat will jump up pretty quicly just simply because its so close to my bench. Im not to worried...i just gotta work my butt off.
(in reply to ironraider52)
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RE: my cutting journal - 2/6/2007 9:49:14 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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deadlift
parallel squat warm-up:
45x10 2 sets
135x8 2 sets
225x5
315x1
conventional DL:
340x10
370x8
395x6
420x4
445x2
470x1
machine pull ups:
bdw x 12 3 sets
high incline
bdw x 8 3 sets
glute/ham:
25x10 4 sets
romanian DLs:
185x8 4 sets
im trying a new DL routine..if it doesnt go well, then im just gonna go back to what i usually do.
(in reply to ironraider52)
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RE: my cutting journal - 2/7/2007 1:57:54 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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well, ive decided to change everything up. Ive been talkin with some people, and decided to give up (for now) on 3 lift meets. And start just going to bench meets.
I will continue to lose weight, and do way less legs and stff. And do about 1 our of cardio a day. Im gonna train to just get me into bench nationals in september.
I really am doing this because i will miss the competeing part.
(in reply to ironraider52)
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RE: my cutting journal - 2/8/2007 4:29:38 AM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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bench
flat bench press:
45x25
95x12
135x8
185x6
235x6 3 sets
265x3 3 sets
med grip bench press:
185x5 3 sets
incline bench press:
165x5 3 sets
close grip BP:
165x88 4 sets
triceps:
8 sets of bodybuilding style tri's
felt good today, once i start getting into some heavy stufff ill feel much better. Which could very well be awhile, because i may be losying weight, but it will come.
(in reply to ironraider52)
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RE: my cutting journal - 2/9/2007 12:28:14 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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had a rough night last night, decided to just chill and not lift and go in tmw.
On the good side of it though, i weighed 239.5 today when at about noon b4 i ate anything. I was sooo happy with that. Lowest ive been in years.
(in reply to ironraider52)
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RE: my cutting journal - 2/9/2007 2:58:04 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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meals for the day
brunch:
2 cups shredded wheat
1.5 cups skim milk
water
linner (cross between lunch and dinner haha):
chicken with wild rice soup
coca cola zero
1.5 cups pretzels (with mustard)
dack (cross between snack and dinner):
2 protein bars
20 oz coco cola zero
(had to stop at a gas station and couldnt get ne thing healthier then that)
(in reply to ironraider52)
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RE: my cutting journal - 2/10/2007 10:24:10 AM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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arms
standing dumbell alternating curls:
25x12
35x10
40x8 3 sets
barbell curls:
45x12 2 sets
55x10 2 sets
65x8 2 sets
forearm curls:
55x12 3 sets
tricep push down:
80x10 3 sets
machine donkey kick backs:
30x12 3 sets
french press:
45x12
55x10
65x8 2 sets
forearms:
8 sets of forearms.
(in reply to ironraider52)
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RE: my cutting journal - 2/12/2007 2:58:10 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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chesst
flat bench:
135x12 2 sets
225x1
240x6 3 sets
265x1 2 sets (missed last 2 reps)
tricep press downs:
140x10 3 sets
reverse grip tricep push downs:
100x10 2 sets
120x8
machine flies:
77.5x10
122.5x6
100x6 2 sets
cardio:
20 minutes b4 workout, 10 minutes after
sweated pretty bad
weighed 239 when i woke up this morning
(in reply to ironraider52)
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RE: my cutting journal - 2/14/2007 8:12:52 AM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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biceps
25 minutes elliptical:
burnt about 340 calories just on this alone
heart rate at 150ish whole time
standing alternating dumbbell curls:
25x12
35x12 3 sets
machine EZ bar curls:
100x10
80x12 2 sets
forearm curls:
60x12 3 sets
machine preacher curls:
50x10 3 sets
walked 2 miles in 35 minutes:
had my heart rate at about 125
(in reply to ironraider52)
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RE: my cutting journal - 2/14/2007 1:01:36 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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i forgot to add that i weighed 237.5 this morning.
(in reply to ironraider52)
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RE: my cutting journal - 2/14/2007 7:26:39 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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25 minutes elliptical:
manged to keep my heart rate at 160 and burnt 412 calores
chest
flat bench:
45x10
135x8
135x8
185x1
225x6 3 sets
255x3 3 sets
dumbbell bench press:
100x8 4 sets
serratus anterior:
8 sets
cardio:
biked for 25 minutes kept a 130 heart rate and at a lower cool down pace, i burnt 217 calories.
i feel great
woke up today weighing what i want to weigh monday. 236 right on track.
(in reply to ironraider52)
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RE: my cutting journal - 2/15/2007 4:21:50 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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chest
30 minutes elliptical:
burnt 440 cals
15 minutes bike:
burnt 110 cals
decline hammer machine:
45x12
90x12 2 sets
115x8 2 sets
dumbbell bench:
55x12
75x8
85x8
100x4
incline hammer machine:
45x12 2 sets
90x10 2 sets
100x5 3 sets
machine flies:
50x15
85x10 3 sets
30 minutes elliptical:
503 cals burnt
feeling good...did extra cardio cause felty guilty that i cheated a lil bit today.
(in reply to ironraider52)
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RE: my cutting journal - 2/16/2007 1:42:41 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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236 this morning. Didnt have enough time to lift today
(in reply to ironraider52)
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RE: my cutting journal - 2/17/2007 8:43:18 AM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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235.5 this morning
(in reply to ironraider52)
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RE: my cutting journal - 2/19/2007 7:14:40 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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elliptical:
25 minutes
403 cals burnt
flat bench press:
45x20
135x12 2 sets
225x6 3 sets
255x3 3sets
tricep press down:
110x12 3 sets
flat dumbell flies:
25x12
35x15
45x12
55x10
cool down 2 mile walk
(in reply to ironraider52)
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RE: my cutting journal - 2/20/2007 2:12:05 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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bike:
215 calories
30 minutes
lats:
wide grip lat pull downs:
50x15
110x12
120x12
135x8
t-bar rows:
45x12
90x12
135x10
180x8
dumbell rows:
35x12
55x10 3 sets
reverse machine flies:
55x12 4 sets
machine side raises:
85x15 2 sets
ABs
elliptical:
20 minutes
335 cals burnt
(in reply to ironraider52)
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