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Thread: Damian's Cycle

  1. #1
    Domestic is offline Associate Member
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    Exclamation Damian's Cycle

    i got this 4 day cycle from Jay Cutler. just modified it alittle for a more intense work out. i work out 4 days and then rest 2 days. i do 5miles of cardio after each work out. 2 - 3 miles of cardio on the rest days. i'm currently eating 3,511 calorie diet with:

    264grams of Protein
    352grams of Carbs
    118grams of Fats

    i'm thinking about dropping down to a 2,808 calorie diet and maybe loose 10lbs. i'm currently:

    6'2
    234lbs
    17" biceps
    50" chest
    34" waist
    pressing 350lbs

    my goal is too get 19 or 20" biceps and press about 400lbs and turn my 4 pac into a 6 pac. do you think i can accomplish this goal using this cycle w/ my 5 mile cardio? or am i doing 2 much cardio?


    Day 1

    Back:
    Underhand Chin-up 2 x 8 - 12
    Underhand Pulldown 3 x 8 - 12
    Barbell Bent-over Row 3 x 8 - 12
    Dumbbell Lying Row 3 x 8 - 12
    Dumbbell Bent-over Row 3 x 8 - 12
    Lat Rear Pulldown 4 x 8 - 12


    Traps:
    Barbell Shurg 4 x 8 - 12
    Dumbbell Front Raise 3 x 8 - 12


    Abs:
    Crunch 2 x 15
    Side Crunch 2 x 10
    Twisting Crunch 2 x 10
    Incline Leg Raise 2 x 15


    Day 2

    Quads:
    Leg Extensions 2 x 8 - 12
    Front Squats 2 x 8 - 12
    Hack Squats 2 x 8 - 12
    Leg Extensions 3 x 8 - 12

    Delts:
    Barbell Military Press 3 x 8 - 12
    Dumbbell Shoulder Press 3 x 8 - 12
    Dumbbell Front Raise 3 x 8 - 12
    Dumbbell Side Lateral Raise 2 x 8 - 12
    Barbell Upright Row 3 x 8 - 12
    Barbell Row 2 x 8 - 12

    Calves:
    Standing Calf Raises 4 x 8 - 12
    Seated Calf Raises 3 x 8 - 12


    Day 3

    Chest:
    Barbell Bench Press 2 x 8 - 12 4 x 8 - 12
    Dumbbell Fly 3 x 8 - 12
    Dumbbell Pullover 2 x 8 - 12
    Chest Press 3 x 8 - 12
    Pec Deck Fly 2 x 8 - 12
    Barbell Incline Bench Press 2 x 8 - 12

    Hamstrings:
    Lying Leg Curls 4 x 8 - 12
    Barbell Stiff-leg Deadlift 2 x 8 - 12


    Abs:
    Crunch 2 x 15
    Side Crunch 2 x 10
    Twisting Crunch 2 x 10
    Incline Leg Raise 2 x 15


    Day 4

    Biceps:
    Standing Barbell Curls 2 x 8 - 12 6 x 8 - 12
    Standing Dumbbell Curl 3 x 8 - 12
    Barbell Preacher Curl 4 x 8 - 12
    Dumbbell Concentration Curl 3 x 8 - 12
    Dumbbell Hammer Curl 2 x 8 - 12

    Triceps:
    Dips 3 x 15
    Close Grip Bench Press 4 x 8 - 12
    Barbell Triceps Extension 2 x 8 - 12
    Pushdown 3 x 8 - 12

    Calves:
    Standing Calf Raises 4 x 8 - 12
    Seated Calf Raises 3 x 8 - 12


    any comments on my cycle? if i should modify it any or what?

  2. #2
    gundam675's Avatar
    gundam675 is offline Senior Member
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    are you sure thast a 3,511 caolire diet.. i get around 2,900 when i add it up....how did you do your calculations

  3. #3
    Domestic is offline Associate Member
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    i used the fitness calculators on this site and also got some tips from our local nutrition center. i'm a very active person and my workout has me training with weights for about 2hrs and then i do 5miles of cardio so i stay pretty active.

    i get about 3400 - 3500 calories after i eat my 5 meals a day. but i'm thinking about dropping down to 2800 calories and loose 4 - 5lbs. maybe 10lbs.

  4. #4
    TheyoungJason is offline New Member
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    "a cycle" consists of the application of a stack of steroids over a period of time... its not some kind of 4 day diet. either way, that looks good, good luck!

  5. #5
    Domestic is offline Associate Member
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    ah. well according to Jay Cutler... that is called a "training" cycle. but thanks for your input.

  6. #6
    TheyoungJason is offline New Member
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    oh ok i see where youre comin from. sorry to sound like an ass... good luck with it.

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