Damian's Cycle

[Domestic]

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?

[gundam675]

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

[Domestic]

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.

[TheyoungJason]

"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!

[Domestic]

ah. well according to Jay Cutler... that is called a "training" cycle. but thanks for your input.

[TheyoungJason]

oh ok i see where youre comin from. sorry to sound like an ass... good luck with it.