Okay,  so i decided to start my own journal...  Yesterday I worked My quads and mainly shoulders:

Shrugs: 225 x10
          275 x 8
          295 x 5
          315 x 4
Overhead shoulder press:
          65lb db's x 8
          50lb db's x 10
          55lb db's x 8
Incline Press "I know odd to throw in on shoulder day"
          135x 10
          185x 5
          205x 4
          185x 5
Not sure what this is called."Cleans to chin"
          135X10
          155x 8
          185x 5
Leg Press "Already did squats and deads for the week just wanted to add this into my shoulder day"
          360X8
          450X6
          540X5
          590X1
Cardio: 10 min run 20 second sprint into 40second run 10 intervals

Calastenics: Leg Lifts.

Diet staying at 4,200 calories per day.

Current Weight while cutting 194lbs
Before Weight 1 month ago 200lbs

BF Current 11%
BF Before 12 - 13%


I am new to this journal thing..

hey man, good job on starting up a journal. your already on 11%bf how long will you be cutting for?

P.S: the ''cleans to chin'' are called upright rows.

thanks man i dont know every work out name .   Ill be cutting for another 5 weeks.  Or maybe as long as i have to to get to 9%BF..  I wanted 8 but i dont want to lose that much weight so 9% would be cool with me.   
 
I think ill be okay if i go all the way down to 185.   Ill try to go back up in weight in april for now its all about cutting then maintaining.  I just figured maybe the next time i decide to add mass ill try for clean bulk. 

I am so excited! Its chest and tri's day! wohoo!! iv been waiting for this!

I think i want to boost my ego a bit and start off with decline today.. Then ill do flat press with dumbells. Incline on a controlled machine. Weighted dips and skull crushers.

as far as my decline goes this is what im shooting for:

255x8
275x4
295x2
315x3 - Negative.

if your at 11% bf right now, i think you can easily get to 7 or 8 in about 2-3 months.  and if you play your cards right, you wont lose any muscle mass.

 High Pull
 Hang Pull
 Upright Row
 
Cleans to chin sounds like a high pull to me. But which are you talking about?

I do uprights and hang pulls.. Its kind of wierd ill start off doing hang pulls for the first set then ill do uprights for 2 more sets normally.

The only difference from your pictures is i use a smith machine. I guess that takes off some of the weight compared to a free bar. Cause i can hang pull 135 easly but on an uncontrolled barbell i cant hang pull 135 that easly my balance is jacked for one thing and it feels 10 - 15lbs heavier.

So he was correct i was talking about uprights. But i do incorperate hangpulls in the first set.

I probably should switch to a free bar.

Just got back from gym.
 
Decline Press: 205x8
                    255x8
                    295x1
                    275x3
 
Flat DB press: 80lb DB's x 8
                    85lb DB's x 8
                    90lb DB's x 6
 
Incline Controlled Machine:
                     3 Plates 270lbs x 5
                     2 Plates 180lbs x 10
 
Controlled Flies Machine:
                     200lbs x 8
                     180lbs x 8
                     180lbs x 8
Over Head Tricep Rope extensions:
                  whole stack x 10
                      whole stack x 10
                      whole stack x 6
I think the whole stack only weighed 180 - 200lbs On the cables. Time to stick to skull crushers I have surpassed the machine.
 
Leg Lifts:
                 -- x 25
                 -- x 25
                 -- x 25
 
At the end of the day today i have actually noticed i feel a tear in my tendon of my left tricep.  Its starting to ache worse.

Not very excited today... I have been doing straight leg barbell deadlifts.. So yeah ill admit it im a little scared I think today the goal will be form.. Ill just work with 205 and work on my form more then anything. Squats im pretty horrible at since i went from a machine back to a barbell.. Ill probably just do 225 up to 275.

lookin good man, but since you posted that I'm catchin you in my journal, I'm gonna have to push myself a little harder.  I'll be checkin out your journal so I have some numbers to beat. 
 
 by the way.. is your diet like? I am trying to eat lot but I since I'm in school and workin for minimum wage it's hard to get lots of food or supplements.

Im a dirty bulker but it really doesnt matter so it seems because of my body type. 
 
I eat everything I can with calories and protein.  Ill throw in 2 cups of white rice per day at certain times during the day with a snack.  Normally eating pasta's that I cook and i make enough for 2 days.   Tuna noodle cassarol.  Ill eat boxed chillies eat a couple cheese sticks. 
 
Pretty much i dont care what it is i eat it and i count up in calories 500 - 600 calories for 3 snacks a day.  900 - 100 calories for 3 squares.  Then ill throw in a protein shake just before bed for 500 - 600 calories.   So i just eat close to or a little more then 4,000 calories per day.  Usually eat 200+ grams of protein.
 
My diet is nothing special.

Well got done with legs and lower back.
Trying to work on my form today.
 
Squats:"this is such a weak area still for me"
 
          225x10
          245x8
          255x6
 
Straight Leg Deadlifts:
 
        205x10
         225x8
         245x6
 
Leg Press:
 
       360x10
         450x8
         500x6
 
Back Machine:
 
       180x10
         170x10
         170x10
 
Cardio:
 
        10 Min Run.
 
    There really isnt anything impressive about my leg day  I am working on it though!

ORIGINAL: PD81

lookin good man, but since you posted that I'm catchin you in my journal, I'm gonna have to push myself a little harder.  I'll be checkin out your journal so I have some numbers to beat. 

by the way.. is your diet like? I am trying to eat lot but I since I'm in school and workin for minimum wage it's hard to get lots of food or supplements.

 
Thats okay wait until i start on the flat BB next week and Hit the Decline DB's after .
 
Im shooting for this next monday:
 
Flat Bench:
              225x8
              255x6
              295x-3
DB Decline:
              95lb dbs x 8
              90lb dbs x 6
              90lb dbs x 6
 
 

Its back and Bi day... I guess thats cool.. I drank last night though i shouldnt have done that... I just had a little though..

I like back and Bi day anyway, I dont really have any goals im shooting for today though..

Sorry dont know the names of some machines.. Or work outs.
 
Machine Rows "With plates Not cables"
 
                   115lb each side x 10
                             Single Arm  x 6
                       135lb each side x 8
                             Single Arm  x 6 
                       185lb each side x 5
                             Single Arm  x 4
 
Cable 2 arm row.
   
                       170lbs x 10
                       180lbs x 8
                       190lbs x 8
 
Lat Pulls "Reverse Grip"
 
                    170lbs x 10
                        180lbs x 8
                        190lbs x 6
 
Pull Ups "Wide Grip"
 
                    3x6
 
Preacher Curls:
 
             90lbs x 8
               110lbs x 6
                90lbs x 6
 
Calastenics Sit Ups:
 
              2 x 60
 
My weight is still the same as last week obviously its not going to change much.  I took a picture of my stomach and my top abs are seperating and I can see the ring around the abs.  I am going to assume im starting to fall below 11%.