FactQuote:
Dan's an workout is actually pretty good
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FactQuote:
Dan's an workout is actually pretty good
lol... to be honest, I don't care about abs enough to implement another routine focused around them. I have what I have, i'll work em and reduce bodyfat - beyond that, I just don't care lol!
Same here. Deads are amazing. Literally works everything for me... lats, traps, forearms, etc.
dang GB u dont care about abs??
Believe it or not, for as little as I've worked on them, I have relatively nice abs - in terms of genetics - i.e. shape, symmetry, etc. I've seen people who's midsection is an absolute mess, despite being leaner than me. That's why I say I'll work em' a bit, and from there, it is what it is.
Regarding abs I don't know what I want....
I know when I get lean my waist is tiny... Like <28"...... And it adds to the illusion of bigger delts last and everything really...
However I don't have the thick abs that really pop out.... I never train abs.... I really don't know what I want to do.... I do like the tiny waist however and have this 'bro science' theory in the back of my mind that if I start training them I will increase the size of my waist....
However I was training with a physique competitor the other week and his abs were thick and looked sick TBH.... And he still had a tight waist....
Maybe just train abs and try to limit oblique stimulation....
Sorry to blab on in ur thread lol ;)
lol, no worries bro. You're lucky to have a small waist... I haven't dieted down to a ridiculous degree, but I have a thick waist/hips/ass (like a woman) and I'll bet I couldn't get much smaller than a size 31 jeans. Sucks, because my shoulders are already narrow (unlike you), that plus wide hips = terrible looking physique. Genetics has kicked me in the nuts in more ways than one.
Day 25 - Legs
Warmup: Kettlebell Swings
5 mins (w/ breaks), 16kg
Front Squat - 5x10
Sets 1-2: 205lbs x 10
Sets 3-5: 195lbs x 10
Walking Lunges - 150 meters
Sets 1-5: 60lbs (30lb dumbbell in each hand) x 30 meters
FVCK YOU walking lunges, FVCK YOU!!!!!
Barbell Calf Raise - 5x10
Sets 1-5: 265lbs x 10
Cardio, 35 mins
And we begin another 3 day carb depletion. FML. BUT - I'm happy to report I'm starting to see my bottom 2 abs poking through again... that's all the motivation I need to keep going. That, and the fact I'm going to FL in 5 weeks. More on that later, seeing as it's right at the tail end of my cut. :(
walking lunges suck!
self motivation is everything!
Day 26 - Delts, Traps, Tri's
Shoulder Warm-up:
Seated Lateral Raise - 2x15: 20lbs dumbbells
Bent Over Seated Lateral raise - 2x15: 15lbs dumbbells
Close Grip Bench Press - 4 x 6-10
Set 1: 225lbs x 10
Set 2: 225lbs x 8
Set 3: 225lbs x 7
Set 4: 225lbs x 6
Note: I would have gotten more reps on both sets 1 and 2, but a gym 'buddy' decided to come 'spot' me (unnecessarily) mid-set both sets, and figured he'd add resistance by pushing on the gotdamn barbell for my last few reps. I almost smashed him in his mouth with a 25lb plate afterwards. Anyway, still beat my best today. :D
Seated Dumbbell Press - 4x12
Set 1: 70lbs x 12
Set 2: 70lbs x 10
Set 3: 60lbs x 12
Set 4: 60lbs x 11
Upright Cable Row - 4x15
Set 1: 100lbs x 15
Sets 2-4: 90lbs x 15
Dumbbell Shrugs - 4x12
Sets 1-4: 95lbs x 12
Parallel Bar Dips - 4x12
Sets 1-4: 35lbs (Belt w/ chain and plate) x 12
GB tonite i had ur baked fresh brussel sprouts tossed in evoo salt and pepper. VEry good!! :)
Nice bro!! What was it, like a year ago we talked about them!? Come to think of it, I haven't had em' in a while myself. *grabs pen to add to shopping list*Quote:
Originally Posted by --->>405<<---
Just found this log. Great info and great progress. I'm learning a lot.
And, LOL @ the comment regarding walking lunges. They work, but man do they wear me out.
Good stuff here. Keep it up.
Thanks brother, glad to have you aboard!! Pics soon, I promise!Quote:
Originally Posted by Rusty11
Oh definitely... mine are black when I take em' out. 'Burning' em' is actually what brings out the sugar and gives them that sweetness... a perfect contrast to the salt. Did I mention previously that you must use LOTS of salt!? Don't skimp out... be very generous!!Quote:
Originally Posted by --->>405<<---
Agreed! I just had 10oz herb roasted pork loin w/ grilled asparagus and roasted sweet peppers... 'twas awesome!Quote:
Originally Posted by --->>405<<---
Yea, guess so! I'm about to go to bed, but I know I'm gonna have a tough time sleeping... what with anticipating everything I'll be shoveling down the ol' gullet tomorrow being that it's my carb up day AND Easter!!Quote:
Originally Posted by --->>405<<---
If I don't talk to you all before, have a great holiday!!
Up about 1lb from last week.... uhh, ok?!? Can't explain this one guys, sometimes that's just the way it goes. Diet was in check all week. Oddly enough, I mentioned to my wife last night that I had a feeling I hadn't lost anything this week... which would have been 'acceptable' ... but to have gained a pound? Idk.
No worries though, today marks 4 weeks of this diet run, and as of tomorrow I plan to turn up the heat (nothing to do with today's results; I had already planned on kicking it up a notch @ week 5).
Stand by for phase 3 training schedule which I'll post up tomorrow. It starts getting interesting from this point forward! :)
I fluctuated 8 lbs a few days ago..I weighed 197, I almost shit a brick...
Now im back to my normal 189-191..
Water, a colon full of shit, and probably other factors..Its hard to judge a scale sometimes, unless youre getting the same number over and over
Definitely take an average - no single day is accurate!
Probably, although I don't see any good reason to be holding water weight after 3 days of carb depletion. If anything, I should be at my dryest at that point.
I always weight myself once a week, same day, same time, etc. It's only part of my gauging though... like I said, I'm not overly concerned. Chances are next week i'll be down 3lbs vs. the recent 2lb curve.
Bahahahaha!!!! Thanks for the laugh cj!!
Agreed! I rely much more on how I feel/look and fitting of clothes... all of which are favorable so I'm not sweating the scale at all. I just figured I'd post it up here as I have been weekly.
Here we go guys, starting week 5, which means: PHASE 3! Here's the complete workout:
Monday: Legs, Abs
Note: This is probably the most brutal leg routine in my entire cutting regimen as a whole. It's absolutely disgusting. Doesn't look too bad? Try it sometime!
Warmup: Treadmill, 30 mins (moderate intensity steady state)
Superset
Inner Adductor - 3x20
Outer Adductor - 3x20
Bulgarian Split Squat - 3x15
Dumbbell Deadlift - 5x15
Leg Press - 5x20 (close stance, feet together)
Barbell Calf Raise - 4x10
Lying Bent-Knee Leg Raise - 4 x 15-20
30 mins cardio
Tuesday: Chest, Delts, Tri's, Abs
Warmup: Treadmill, 30 mins (moderate intensity steady state)
Feet Elevated Push-Ups - 3 x failure
Plyometric Push-Ups - 3 x failure
Decline Dumbbell Press - 3x10
Squat Press - 5x10
Bench Dips - 4x15
Decline Sit-Ups - 4 x 15-20
Cardio - 30 mins
Wednesday: Back, Bi's, Abs
Warmup: Elliptical, 30 mins (moderate intensity steady state)
Chin-ups - 3 x failure
Dumbbell Pullover - 3x10
Supinating Pulldown - 3x12
Standing Cable Curl - 3x12
Lying Bent-Knee Leg Raise - 4 x 10-15
Cardio - 30 mins
Day 4: Cardio, 60 mins (am, fasted)
Day 5: Total Body Workout
Warmup: Elliptical, 30 mins (moderate intensity steady state)
Bodyweight Squats - 200 reps (as many sets as it takes)
Push-Ups - 100 reps (as many sets as it takes)
Squat Press - 50 reps (moderate weight)
Sit-Ups - 100 reps (as many sets as it takes)
Kettlebell Swings - 100 reps (as many sets as it takes)
Cardio - 30 mins
Day 29: Legs, Abs
Warmup: Treadmill, 30 mins (moderate intensity steady state - walk at 4.0mph, incline at 6.0, then run at 6.0mph, no incline)
Superset
Inner Adductor - 3x20
Sets 1-3: 8 (80lbs? Not sure of the weight on this lol) x 20
Outer Adductor - 3x20
Set 1: 7x20
Sets 2-3: 6x20
Bulgarian Split Squat - 3x15
Sets 1-3: 100lbs x 15 (50lb dumbbells in each hand)
Dumbbell Deadlift - 5x15
Sets 1-5: 100lbs x 15 (50lb dumbbells in each hand)
Leg Press - 5x20 (close stance, feet together)
Sets 1-3: 270lbs x 20
Sets 4-5: 180lbs x 20
Barbell Calf Raise - 4x10
Sets 1-4: 275lbs x 10
Lying Bent Knee Leg Raise - 4 x 15-20
Sets 1-4: 20 reps
Cardio, 30 mins
DISGUSTING WORKOUT!!!!!!!
i like it bud!
hope ya had a great easter weekend
day 5 looks like a nark workout! that is what my friday workouts usually look like
Bump - for feedback, you whores! :wg:
GB whats the deal with the adductor?? am i missing a crucial element to my leg routine??
I wouldn't say 'crucial' - but those 'girly machines' (most guy's words, not mine) really target areas that the big compound movements can't - hip flexors, etc. Note I said "target", not 'hit'. ;)Quote:
Originally Posted by --->>405<<---
Not a bad idea to throw em' in here and there to work on bringing up strength specifically in those areas.
i might give it a go if for no other reason to see what it is like :)
Sounds good. You'll most definitely feel your hip flexors working on the outer, and the entire groin area with the inner. I wouldn't suggest trying to go too heavy, they're not necessarily a 'strength' type exercise. I keep the weight light-moderate and the reps high-ish.Quote:
Originally Posted by --->>405<<---
Day 30: Chest, Shoulders, Tri's, Abs
Warmup: Treadmill, 30 mins (walk @ 4.0mph, 6.0 incline, then run @ 6.0, no incline)
Feet Elevated Push-Ups - 3 x failure
Set 1: 30 reps
Set 2: 25 reps
Set 3: 20 reps
Plyometric Push-Ups - 3 x failure
Set 1: 25 reps
Set 2: 16 reps
Set 3: 15 reps
Incline Barbell Bench Press - 3x10
Set 1: 205lbs x 10
Set 2: 205lbs x 8
Set 3: 185lbs x 10
Squat Press - 5x10
Set 1: 100lbs x 8 (50lb dumbbell in each hand)
Set 2: 80lbs x 8
Sets 3-5: 60lbs x 10
Note: I was WEAK AS HELL on this exercise. Actually, I think it was a combo of poor coordination (i.e. the squat w/ dumbbells to press) and the fact I'm sore as hell from yesterday's leg workout. Brutal!! As such, I reduced down to 30lb dumbbells. Again, I'm cutting, not looking to add mass here. This is a great total body workout that will have you winded fast!
Bench Dips - 4x15 (I use the platform assisted pull up machine)
Set 1: 180lbs x 15
Set 2: 170lbs x 15
Sets 3-4: 160lbs x 15
30 mins cardio
Man, I forgot just how brutal this week is. This is where it starts to get really cardio intensive. The next phase is absolutely disgusting, just wait!
Bottom 2 abs already? Like me you'll still have a fat ass though?! ;)Quote:
Originally Posted by gbrice75
Oh, my ass is repugnant, lol! I have saddle bags like a woman too.
My body stores fat so oddly man... I have fatty-ish tits, then almost nothing over the top 4 abs... then below it's a mess again. If you only looked at the middle third of my torso, I'm probably close to 10% already. Factor in my tits and lower abdomen area, and I'm easily back up to 15%. Add my big arse, and I'm probably 50% lmao! ;)