My "strength loss, need it back" log

[MartyMcFly]

I decided to start this log since I have been cutting and losing strength and thought this might help me be focused a bit more and keep track of my progress since I have never kept a log before.

I was going to do HIT but decided against it for now. I am going to do every other day training. Ex.

Monday(today) - Chest/tri's
Tues - Cardio
Wednesday - Back/Bi's
Thursday - Cardio
Fiday - Legs/shoulders
Saturday - Cardio
Sunday - Chest again
Monday - Cardio
Tuesday - Back/Bis......etcetera,etcetera.

I am going to do one week with Db's when I can and the next BB.
I am cutting now and not on any gear.

[MartyMcFly]

Monday 3/27

Chest/tri's

This is where I lost my most strength. In jan. I was benching 285 6 times no help and I am barely doing that with 255.



DB Flat - 85/10
100/3
70/14...5 sec rest then 5 more.

Db Inc - 70/10
85/3
50/13...5 sec rest then 6 more.

Incline flies - 2 sets of 40/10
Cable cross - 2 sets of 60/12

tri's

CGBP - 185/10
225/3
165/14...5 sec rest then 6 more.

Dips - three sets of only body weight till failure

one arm pulldowns - 40/16
50/12
60/8

Rope - 140 til failure

[Myka]

You seem to go to failure a lot(compared to me) with not a lot of rest...if I had to pick why you were losing strength...that would be the reason...JMO...


of course your diet could be it and blah blah blah...Im sure you know...

good to see logs like this...Ive done something alittle bit similar for my diet...

[MartyMcFly]

I think it is from the cardio and 2400 cals. I got my reps from the HIT Iron man thing I read in the article to do sets 8-10, 1-3, and 11-15 then do a rest-pause on the last. I just started this today. I figured I would adopt this and see how it works. I bastardized it for my new routine. Could be goos could be bad but my muscles have never done this so It will be different atleast.

[MartyMcFly]

Tuesday 3/28

Cardio 60 min on elliptical at 125-130 HR.


Chest and tri's are sore as hell today. Sorest they have ever been with just dumbells.

[FullMoonHowlingWolf]

Your strength loss is probably a combination of your low cal diet, cardio and like NewKid stated going to failure without a lot of rest. It isn't easy getting cut and maintaining strength like when you are taking in a lot more calories.

[MartyMcFly]

Wednesday 3/29

Back and Bi's

Bent over rows
185/10
245/5
155/14...wait 5 sec. then 6 more

Pullups

8,3 w/30lbs added, 6

T-bar row (close grip)

2 plates +25/15
3 plates/10
2 plates/15

Hammer lat row

Plate +25 til failure


Bi's

Barbell curl

95/10
115/4
65/15...rest 5 seconds then 6 more

Incline curls

3 sets of 30/12

Hammer curls

3 sets of 30/10 last one 7 Up 3 seconds Down 2 sec. Burnt like hell

Flexed arm hand til absolute failure.

I am at 193 now.

[MartyMcFly]

3/30

Cardio 45 min on elliptical.

[MartyMcFly]

NOTE: Since I have been doing my main exercises in the 8-10, 1-3, 11-15 (then rest 5 sec and do as many as I can) rep range my muscles have been more sore than they have ever been in their life and am getting much better pumps that last. I borrowed this from the Iron Man HIT program and love it.

[MartyMcFly]

I am bored and waiting for my roomate to get home from class so I can go lift. I guess I will post my stats and diet.

I am:

25
~5'9"
193 was 213 in January
Trying to cut and then do my first cycle.

Diet:

1. Eggwhite and 2 yolk omelette w/ cheese and bowl of oatmeal

2. 6oz. chicken w/brown rice

Workout

3. PWO Whey shake w/flax oil (i cut out the dex because of the added cals)

4. PPWO 6oz. chicken and grits or pasta.

5. 4 oz. Chicken and a little rice

6. 6 oz chicken

7. Casein Shake w/ flax oil

I will post this in diet section also.

[MartyMcFly]

3/31

Shoulders/Legs

Shoulder

Cable lateral raises

30/16
35/14
40/12

BB press

135/10
185/3
115/13...rest 5 seconds 4 more

Upright rows

55/16
95/12
115/6

Db shrugs

100/16
110/14
125/11


Legs (kind of half-assed it today because my knee was tweaked)

Leg press

8 plates/12
10 plates and 2 25's/5
6 plates/15...rest 5 seconds then 4 more.

Hack

One set of 6 plates and knee was hurting so stopped.

Leg Curls

45/14
55/12
65/10

Two sets of calf raises on hack with 6 plates for 14 reps and called it quits.

[MartyMcFly]

4/1

Off

[MartyMcFly]

Chest/Tri's

Flat BB

245/9
275/3
185/15..rest 5 seconds 5 more

Incline DB

75/8
90/3
55/15...rest 5 sec 5

Incline cable flies

30/16
40/15
40/12

Tri's

CGBP

185/8
155/15...rest 5 seconds 4

Dips

8,10,6

one arm pulldowns

30/16
40/12
40/12...superset with cable at 110 for 8

[MartyMcFly]

3/3

Cardio 1 hr. elliptical

[MartyMcFly]

Tuesday 4/4


Back and Bi's

Bent over rows
190/10
250/5
160/15...wait 5 sec. then 7 more

Pullups

8,3 w/30lbs added, 6

T-bar row (close grip)

2 plates +25/17
3 plates/12
2 plates+25/14




Bi's

Barbell curl

100/10
120/2
70/15...rest 5 seconds then 4 more

Incline curls

3 sets of 30/10

Hammer curls

3 sets of 30/10 last one 7 Up 3 seconds Down 2 sec. Burnt like hell

[Myka]

those bent rows especially look good...

[MartyMcFly]

Thanks, next week I will start doing deads again.

[MartyMcFly]

4/5

Cardio elliptical 1 hr.

[MartyMcFly]

4/5

Cable lateral raises

30/18
40/15
50/8

BB press

140/10
190/3
100/17...rest 5 seconds 6 more

Machine Press (each side)
70/10
90/8
110/6

BB shrugs

225/16
275/14
315/11


Legs

Leg press

8 plates/12
10 plates and 2 25's/5
6 plates/15...rest 5 seconds then 4 more.

Leg extentions

100/12
150/10
200/8



Leg Curls

45/16
55/14
65/12

3 sets of calf raises on hack with 8 plates for 14 reps and called it quits.
Edit/Delete Message

[MartyMcFly]

4/6

Cardio

45mins elliptical

[MartyMcFly]

4/8

Chest/tri's

DB Flat - 90/9
100/4
75/13...5 sec rest then 4 more.

Db Inc - 75/10
90/2
60/12...5 sec rest then 4 more.

Cable cross - 3 sets of 50/12

tri's

CGBP (board)- 155/10
185/9
225/6...5 sec rest then 6 more.

Dips - three sets of only body weight till failure

one arm pulldowns - 40/16 for 3 sets


Rope - 140 til failure

[MartyMcFly]

4/9

Cardio

rode my bike for an hour at around 65% mhr.

[MartyMcFly]

4/10

Back and Bi's

Bent over rows
185/10
255/5
175/17...wait 5 sec. then 4 more

Pullups

8,8,6

Deadlift(back after two months!)

275/10
335/7
385/4

T-bar row on cable (new gym no T-bar had to improvise)

160/15
180/14
190/12




Bi's

Barbell curl

95/10
115/4
75/15...rest 5 seconds then 4 more

Incline curls

30/10
35/8
40/7

Hammer curls

3 sets of 30/10

Flexed arm hand til absolute failure.

[MartyMcFly]

4/11

Cardio 60min on elliptical

[MartyMcFly]

4/12

Shoulder/Legs

Cable lateral raises

30/18
40/15
50/8

DB Arnold press

70/10
80/5
60/13...rest 5 seconds 4 more

Rear Delty flys

25/12
30/10
35/8


Legs

Leg press

8 plates/12
10 plates and 2 25's/5
6 plates/15...rest 5 seconds then 4 more.

Leg extentions

150/12
200/10
250/8



Leg Curls

90/16
110/12
150/8

3 sets of calf raises on hack with 8 plates for 12 reps

[MartyMcFly]

4/13

Cardio

1 hr on elliptical

[MartyMcFly]

4/14 Chesticles/Trti's

DB Flat - 90/9
BB Flat - 280/4
Db Flat - 80/13...5 sec rest then 4 more.

Db Inc - 80/10
BB inc - 225/4
DB Inc - 65/12...5 sec rest then 4 more.

Incline flies - 3 sets of 35/12


tri's

CGBP (board)- 185/10
225/5
165/14...5 sec rest then 6 more.

Dips - three sets of only body weight till failure

one arm extentions - 30/12 3 sets

[Myka]

so how are you liking this form of training?

[MartyMcFly]

so how are you liking this form of training?

I love it. My body is trashed for a while after each workout day. Best pumps I have ever had and I am actually gaining strength instead of losing it while I am cutting.

[MartyMcFly]

4/15

cardio 1 hr elliptical

[MartyMcFly]

4/16

Took day off

[MartyMcFly]

4/17

Bent over rows-no straps today
195/10
205/8
175/13

Pullups

8,8,6

Deadlift

275/10
365/6
405/4




Bi's

Barbell curl

105/10
125/2
95/12...rest 5 seconds then 4 more

Incline curls

30/10
35/8
40/7

Hammer curls

3 sets of 30/10

[MartyMcFly]

4/18

Took Day off

[MartyMcFly]

4/19 Took day off again....Huge Final project

[MartyMcFly]

4/20

Shoulders and leg

Shoulders (went light due to having chest next day)

Front raises DB

35/14
40/11
50/6

Side raises cable

30/16
40/12
50/11

Shrugs

275/16
315/12
365/8

Legs

Crapped this one not even worth posting

I will be back on schedule on Fri (today because of my lack of posting)

[MartyMcFly]

4/21 Chest n' Tri's

DB Flat - 90/11
BB Flat - 285/2
Db Flat - 80/14...5 sec rest then 4 more.

Db Inc - 80/10
BB inc - 225/4
DB Inc - 70/13...5 sec rest then 4 more.

Incline flies - 3 sets of 35/14


tri's

CGBP (board)- 185/10
245/3
175/15...5 sec rest then 4 more.

Dips - body weight/12
bw+25/8
bw/11

Cable pulldowns one arm

30/16
40/14
50/11

[MartyMcFly]

4/22 Cardio

45mins on elliptical

[MartyMcFly]

4/23

Bent over rows
205/10
265/8
275/6
195/16 rest 5 then 5 more

Pullups

BW/10
+25/6
+35/5
Bw/8

Deadlift

275/10
315/10
365/6




Bi's

Barbell curl

110/10
130/2
100/12...rest 5 seconds then 2 more

Incline curls

30/10
35/8
40/8

Hammer curls

3 sets of 30/10

[MartyMcFly]

4/24

Took day off of cardio. Have upcoming exams and need time to study. Will not take lifting days off.

[MartyMcFly]

4/25

Shoulder/Legs

Cable lateral raises

30/16
40/12
50/8

DB Arnold press

70/12
80/8
90/8 (regular shoulder press)

Rear Delt flys

20/15
25/12
30/10

Shrugs BB

275/16
315/14
365/12


Legs

Leg press

10 plates/10
12 plates and 2 25's/4
8 plates/13...rest 5 seconds then 5 more.

Leg extentions

150/12
200/10
250/8



Leg Curls

90/16
110/12
150/8

3 sets of calf raises on hack with 8 plates for 12 reps