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  1. #201
    Back In Black's Avatar
    Back In Black is offline Beach Bodybuilder ~Elite-Hall of Fame~
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    Well, suck it and see. From my remembering German Body Compositioning Training uses an upper/lower superset routine? Though I could be remembering wrong!

  2. #202
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    Quote Originally Posted by SteM View Post
    Well, suck it and see. From my remembering German Body Compositioning Training uses an upper/lower superset routine? Though I could be remembering wrong!
    I think it may utilise GBC.

    More like antagonist supersets. The next phase is this:
    Day 1: Chest/Back
    Day 2: Rest
    Day 3: Legs/Abs
    Day 4: Shoulders/Arms
    Day 5: Rest
    Day 6: Repeat

    Still with supersets and minimal rest periods. Would this be better? Will allow more time for resting and I would enjoy the higher intensity than traditional splits?
    I ask because I dont want to slow my progress as you said the former workout may.

  3. #203
    --->>405<<---'s Avatar
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    Quote Originally Posted by SteM View Post
    Your lifting may be overkill with such short rest periods between workout but time will tell.

    Done my weekly fasted cardio today too, you are not alone!
    skipped my daily fasted cardio this am have a pie job today so ill prob do sprints at lunch and abs...

  4. #204
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    Quote Originally Posted by --->>405<<--- View Post
    skipped my daily fasted cardio this am have a pie job today so ill prob do sprints at lunch and abs...
    My legs are a little stiff from yesterday so the fasted cardio helped a lot afterwards and Unlike you I cant afford to skip it

  5. #205
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    Quote Originally Posted by --->>405<<--- View Post
    skipped my daily fasted cardio this am have a pie job today so ill prob do sprints at lunch and abs...
    I like pie's. No good on a cut though!

  6. #206
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    Well had a meal and now im off to work.
    Food is all packed up.

    Have a good day fellas.

  7. #207
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    Quote Originally Posted by -KJ- View Post
    My legs are a little stiff from yesterday so the fasted cardio helped a lot afterwards and Unlike you I cant afford to skip it
    yeh i did legs yesterday too.. which makes sense how i always end up doing HIIT on or after leg day.. may just take a leisurely jog.. i used to do nothing but circuit style full body workouts and had pretty good results .. think i have better results doing one bodypart per day.. theyre alot tuffer than doing one bodypart.. more taxing as a whole.. i was tired when i left the gym..

  8. #208
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    So rushed today. Done fasted cardio for 30 min had 2 meals in quick succession and am on way to gym...

  9. #209
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    Well not a bad weekend so far...

    Weekends are the devil in my eyes

  10. #210
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    Agreed. It's date night. 3 course meal a couple of vodkas and a couple of glasses of red. I shall do my best to enjoy it all!

  11. #211
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    Quote Originally Posted by SteM View Post
    Agreed. It's date night. 3 course meal a couple of vodkas and a couple of glasses of red. I shall do my best to enjoy it all!
    Enjoy it mate...

  12. #212
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    So this weekend ive second guessed my ability and mental strength to cut for a long period of time. It always seems that there is always one hurdle to big to get over. In my head I know I can do it.

    Over the next few weeks there is family get togethers for birthdays. I must get it into my head once that night is over back on track. Weekends are lettin me down.

    I lost 0.3lbs this week. Still a step in right direction but pretty slow results.

    I will post pictures once I feel I have my diet and workout regime going well again like it was when I started this thread.

    The goal remains the same. Cut until my trip to the states and lean bulk when I return.

    Thanks for the support guys

  13. #213
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    Plan for the week:

    Monday: chest and biceps
    40 minutes fasted cardio will be done. Intervals may be done pwo.diet will be around 1950 cals.

    Tuesday: back and rear delts
    Same as above

    Wednesday: off
    40 min fasted cardio. Cals lower as no pwo shake. Protein will be same but carbs drop.

    Thursday: legs and abs
    No cardio. Diet back to norm.

    Friday: delts and triceps
    40 min fasted cardio. May do intervals. Diet norm. My cousins 18th birthday. Plan is to not deviate from diet.

    Saturday:
    So its off day. No cardio. All carbs and fats dropped. Only protein and fibrous veg consumed. Little sisters 18th birthday. Will be a late night. Will watch alcohol intake. And will drink a lot of water. Shake consumed before bed.

    Sunday: off
    40 min fasted cardio. Dint like Wednesday.

  14. #214
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    So no work today. Little bit of a lie on
    Just had BCAAs and doing fasted cardio.

    Workout today: Chest and Biceps
    Decline Bench - 3sets
    Incline DB - 3sets
    Hammer Strength Press - 2 sets
    Standing Cable Flys - 2 sets

    Incline DB Curls - 3sets
    Cable Curls - 2 sets
    Rope Curls - 2 sets

    May do PWO Intervals 8-10 sets

  15. #215
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    So just finished chest and biceps. Killer workout. Went 6-8 reps on decline bench and then 10reps max on all other chest exercises.

    Biceps was great. Incline db curls. Cable curls slow tempo. And finished with rope curls.

    Having pwo shake now and im off to relax.

  16. #216
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    So 1 meal and a casein shake before bed.

    Macros today were: 245p / 112c / 52f / 1950cals

  17. #217
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    Good work, similar day to me
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  18. #218
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    Quote Originally Posted by SteM View Post
    Good work, similar day to me
    Cheers bro... Will add in pwo intervals tomorrow.

  19. #219
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    So no work again today. My work week is wed-sun this week.
    Im up now anyway just drinking BCAAs and getting ready for fasted cardio.... Cant wait

    Workout today is back.

  20. #220
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    Back today.

    Done:
    Wide grip pulldowns
    Tbar rows
    Deads
    Wide grip cable row
    Rear delt cable fly

  21. #221
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    Nice job KJ!

  22. #222
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    Hi KJ~ Just checking in with ya. Hope all is well.
    Life is too short, so kiss slowly, laugh insanely, love truly and forgive quickly.
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  23. #223
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    Quote Originally Posted by BrownGirl
    Nice job KJ!
    Thanks BG

  24. #224
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    Quote Originally Posted by SlimmerMe
    Hi KJ~ Just checking in with ya. Hope all is well.
    Going good slim. Thank you.

  25. #225
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    Sorry didn't get on this morning.

    No cardio as it was leg day.

    Epic leg workout:
    Leg extensions nice and slow tempo
    Squats ass to calves
    Standing lunges
    Lying leg curls
    Standing calf raise 313 tempo

  26. #226
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    How's the weight/bodyfat doing?

  27. #227
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    Quote Originally Posted by SteM View Post
    How's the weight/bodyfat doing?
    Currently @ 166.6lbs. Had a great week last week but bad weekend so thats were I went wrong. Was the same this monday as I was last but down since then.
    BF - Not 100% sure. I have a calipers and may get my gf to test but question the accuracy.

  28. #228
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    So I can hardly walk today after legs yesterday. Glutes and hams are very tight.

    Shoulders today:
    DB Press
    DB Laterals
    Cable laterals
    Upright Rows
    Shrugs

  29. #229
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    How wide is your grip on the upright rows? No rear delt work?
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  30. #230
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    And by the way I am 6 inches taller than you and haven't finished my cut.
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  31. #231
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    Quote Originally Posted by SteM View Post
    How wide is your grip on the upright rows? No rear delt work?
    Narrow... Rear delts are done on back day. Feel I get more out of it.

    [QUOTE=SteM;5920443]And by the way I am 6 inches taller than you and haven't finished my cut.[/QUOTE

    Suppose... Like I plan cut up and when I finish start a very lean bulk and keep fat low.

  32. #232
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    So a good day again.

    Now I have a busy weekend ahead. Two family parties so I shall see how I get on.

    Would be happy with a slight drop in weight come monday...

    Also I think I will have my gf measure my fat with calipers once a week from now on.

  33. #233
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    ^^ good idea.. What i do except shes my wife i dont have a gf

  34. #234
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    Quote Originally Posted by --->>405<<--- View Post
    ^^ good idea.. What i do except shes my wife i dont have a gf
    She has only ever done it once or twice so Ill see what sort of reading she gets. Test each site 3 times and average it out maybe??
    Ah this girl will be my wife one day

  35. #235
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    Ye 3 times and tale the average.
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  36. #236
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    Quote Originally Posted by SteM View Post
    Ye 3 times and tale the average.
    Ok no problem.

    It wont be 100% but will give a very good indication of where the fat is coming off.

  37. #237
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    Ok after that weekend ill be happy sittin at my current weight. It wasn't the food but alcohol that will hinder me. Wasn't able to eat at all today so far. Stomach not right.

    Am cardio tomorrow and chest and biceps.

  38. #238
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    So I am 166.2lbs. Down .4lbs this week.

    I think I ate some bad food this weekend. Nothing is staying down not even my BCAAs.

    Didnt do fasted cardio today.

    Will work chest and biceps today. Hoping for the best.

  39. #239
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    Todays Workout: Chest and Biceps

    Decline Bench
    Incline DB
    Hammer Press
    Cable Flys

    DB Curl
    Cable Curl
    Hamme Curl - Rope

  40. #240
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    Weighed in today - 165.7lbs

    Its been an up and down journey since I started this log.
    Not been as consistent as I would have like but I am heading in the right direction.

    Workouts have been good and intense. Cardio is ok. Missed 1 or 2 sessions but overall I am happy.

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