It's my birthday today. Gonna rock delts and tris later

happy birthday, heres to your workout journal getting spammed by birthday wishes lol.

Happy birthday, man. Go kill those shoulders, heh.

thanks mates !

Delts And Triceps

Smith Machine Shoulder Press

Empty Bar x 10
45 + Bar x 10
90 + Bar x 8
125 + Bar x 5

Arnold Press

15 x 10
30 x 8

Side Lateral Raise
15 x 10
30 x 10 + 10 half reps

Cable Side Raise
3 plates x 6 + 3 negatives Each hand

CG Smith Machine BP
Empty Bar x 10
45 + Bar x 10
90 + Bar x 7

Rope Pushdowns
5 plates x 10
10 plates x 10

Single Arm OverHead DB Extensions
10 x 10
15 x 8

Single Arm Cable Pushdown
5 plates x 7 + 3 negatives

I trained 6 days in a week due to time difficulties. Hence I'm gonna take the next 4 days off. On Friday. I'm gonna begin a 12 week Cutting cycle. By posting it here, I hope this will help keep me accountable.
The reason why I choose to do such a cycle is because I've been trying to cut for 6 weeks now. I was losing weight for the first 3 ,then I have been putting on weight for the next 3. I haven gotten any fatter but I sure got a lot thicker. I'm not happy with my bodyfat levels, so I'm gonna go on an extreme cut and see how much mass do I really have. Fingers crossed

Tomorrow will be Day 1 of my 12 week transformation. Feeling very excited and nervous at the same time. Will post up weekly weight updates here. Hopefully, at the end of the transformation, a before and after pic too. Fingers crossed

Week 1 Day 1

Weight : 113.6kg

Woke up really fresh today and rather excited.

For breakfast I had 1 and a half cup of oats and 15 egg whites.

45 minutes later, 20 minutes of cardio , power walking around my hostel area

Meal 2 : 1 and quarter cup of basmathi rice and 200g of ground beef
Meal 3 : 1 and quarter cup of basmathi rice and 200g of ground chicken
Meal 4 : 1 and quarter cup of basmathi rice and 200g of ground beef
Meal 5 : 1 and quarter cup of whole wheat pasta and 200g of ground chicken


Leg Press:
2warm-up sets of 10-12 reps
3 sets to failure in 10-12 reps

Seated Hamstring Curl:
2 warm-up sets of 15 reps
3 sets to failure in 10-12 reps

Lying Hamstring Curl:
2 warm-up sets of 10-12 reps
3 sets to failure in 10-12 reps

Leg Extension:
2 warm-up sets of 15-20 reps
2 sets to failure in 10-12 reps

Hack Squats:
2 warm-up sets of 8 - 12 reps
3 sets to failure in 6 - 15reps

Meal 6 : Post-W/O Shake

Cardio: 20 minutes

Meal 7 : 1 and quarter cup of basmati rice and 200g of grilled chicken breast

This post has been edited by razorboy: Nov 11 2011, 05:58 AM

good for you man. post a before pic now. it'll serve as motivation for you not to fail.

Wait man, let me complete my transformation first. I'm posting about it because I want to be held accountable for it. So that I know if I cheat, people will know. I'll post pictures from each week when it ends. Hopefully I won't be fat by then .

Week 1 Day 2

Legs are absolutely blitzed.

Doing my 2nd cardio tonight because I have adjustment to attend

Meal 1 : 1 and half cup of oats and 10 egg whites

Note to self: cook them together next time, easier to finish

Meal 2 : 1 and quarter cup of basmati rice and 200g of grilled chicken breast


Flat Dumbbell Press:
3 warm-up sets of 6-10 reps
2 sets to failure in 6-10 reps

Incline Press
2 sets to failure 8-10 reps 

Incline Flyes:
2 sets to failure in 8-10 reps

Straight Arm Pullover:
2 sets to failure in 10-12 reps

Rope Extension:
3 sets to failure in 10-12 reps

Lying Cable Extensions:
3 sets to failure in 10-12 reps

Overhead Dumbbell Extension:
3 sets to failure in 10-12 reps

Meal 3 : Post-W/O shake

Cardio: 20 minutes

Meal 4 : 1 and quarter cup of basmati rice and 200g of grilled chicken breast

Meal 5 : 1 and quarter cup of basmati rice and 200g of grilled chicken breast

Cardio : 20 minutes( Supposed to be 5 hours apart but what the hell, at least they're 2 meals apart)

Meal 6 : 1 and quarter cup of oats and 2 scoops of protein

Had a little bit of cravings, so I figured that I'd have some chocolate flavoured food.

This post has been edited by razorboy: Nov 5 2011, 10:57 PM

Week 1 Day 3

Supposed to be a rest day but since my schedule doesn't allow time for that (2 days on , 1 day off), I will training 4 days in a row (Friday to Monday) and resting 3 days in a row( Tuesday to Thursday)

I met with 2 incidents that really fired me up even more to complete this transformation. Yesterday in the gym, I met a guy that is yoked. Seriously yoked as f*ck. He keeps looking at everyone like he's better than everyone else but he's training with bunny weights which really made me wonder. How does one get so yoked up w/o training with weights like that. I know it's relative but for example, 135 for his work sets on bench. 40lbs on Db incline press.
I wanna get yoked up but I don't wanna be lifting puny weights, well that's relative but still not too puny.

Another thing is that I met a few guys that are very clear ectos. And they keep flaunting their 6 packs and their little arms and chest. They have no mass whatsoever, NO MASS. Only cuts, but that's because they're lean and being ectos, that comes easy. But it's all good, it's only creates more drive for me to strive even more for this transformation.

Meal 1 : Half a cup of basmati rice and 3/4 of a cup of kidney beans with 185g of tuna and 3 egg whites

Cardio : 20 minutes

Meal 2 : 200g of sweet potato and 200g of fish

Meal 3 : 1 and quarter cup of kidney beans and 165g of grilled chicken breast with 2 egg whites. (My rice went bad -___-)

V grip pull downs 3x8 reps
reverse grip pulldowns 3-8 reps
Bent over rows - 3x12 reps
Hyperextensions - 2x12 reps
Face pulls 7x10-15 reps

Concentrations curls 3x15
Alt DB curls 3x15
Cable curls 3x20

Meal 4 : Post W/O shake

Cardio : 20 minutes

Meal 5 : 250g of boiled chicken thigh and 100g more or less of various carbs mostly fibrous ones

This post has been edited by razorboy: Nov 6 2011, 07:48 PM

Week 1 Day 4

Meal 1 : 1 and quarter cup of basmati rice and 10 egg whites

3 x 8 Military Press
3 x 10 Rear Raises
3 x 21 Upright rows(wide,medium,narrow grip)
7 x 12 Side Raises
3 x 10 Seated calf raises superset with 3 x 20 crunches
3 x 8 Single Leg Calf Press

Meal 2: Post W/O shake

Cardio : 20 minutes

Meal 3 : 200+- of chicken and beef teriyaki and some sushi rice, will scale down the carbs intake for the next 3 meals

Meal 4 : 185g of tuna(a can) and half a cup of basmati rice

Cardio : 20 minutes

Meal 5: 200+- of fish, chicken, tofu and a shit load of fibrous carbs. quarter cup of rice

Meal 6 : Half a cup of oats(restocked. Yay!) and 185g of tuna(a can) and a sprinkle of pepper. <-- This tastes awesome, got if off Ultimate Gym's facebook. What a treat during a diet, almost like cheating.

Note - New PR on the BB Military Press today, I think the treatment with my messed up ACL shoulder joint is improving. Seemed a bit lighter than usual and much easier to balance when I unracked it.

This post has been edited by razorboy: Nov 7 2011, 10:43 PM

Week 1 day 5

Meal 1 : 1 and half cup of basmati rice and 200g grilled chicken

Gonna train legs again before taking a 2 day's break. Weigh in in 2 days. Very excited


Leg workout -
Leg extensions supersetted with ham curls - 2x30 ; 2 x 20reps
3 sets of walking lunges - 3x40 steps superset with single leg curl 3 x 15
Leg press 3x50 reps
Leg extensions supersetted with Ham curs - 1x30 reps,1 x 20

I challenge anyone to this session's routine. Try it and try to tell me you didn't felt like a girl.

Meal 2 : post w/o shake

Cardio : 20 minutes

Meal 3 : was feeling very depleted after that intense leg session so I decided to go off a little bit. 5 KFC chicken probably around 700g and 1 mcflurry. Feeling better than.

Meal 4 : 1 and quarter cup of basmati rice and 200g of ground beef. and some extra protein too, i keep finding little bugs in my rice -__- those I can see I threw it away, those I can't, well. like i said. EXTRA protein. LOL

Cardio : 20 Minutes

Meal 5 : 1 and quarter cup of basmati rice and 200g of ground beef with probably a cup of broccoli in balsamic vinegar and salt

Meal 6 : 1 and half cup of whole wheat pasta (technically 1 cup uncooked, and it's hollow) 1 can of tuna (185g) , on top of that, a broccoli,egg,ground chicken salad with balsamic vinegar(160g of protein) made by my GF cuz I was having cravings. I had that salad first, then I had my pasta and tuna. hee

This post has been edited by razorboy: Nov 8 2011, 10:54 PM

Dude whre are the poundages?

Damn lazy to write them down. I'm not used to going volume training like this. So I'm just going by feel and failure. Besides, keeping track of my food intake is more important. High reps and sets and squeezing the shit out of the muscles sucks ass

This post has been edited by razorboy: Nov 8 2011, 02:58 PM

I seriously respect your dedication. I will just die and rather kill myself than eat this. Then revive myself and have someone kill me all over again. =(
But this diet is perfect imo for a conventional bb diet. Maybe add in some fibrous veges?

Yea, just came back from grocery shopping, bought a shit load of veges. brocolli as such. Seasonings ,balsamic vinegar, extra virigin olive oil. I gotta add flavour to my food to ensure I don't go off my diet too much. And besides, you did encouraged me to lean out.

Would it help if i told you i was having cheeseburger and fries now?

i just finished my rice and ground beef, so cravings are out the door do. bon appetite !

Week 1 Day 6

Timing is a bit off today, well needed break after 5 days of hammering the shit out of myself, especially my legs. Thank god only have 1 class at 8 which I slept through peacefully in my bed.

Meal 1 : 200 g of ground beef, 1 and half cup of whole wheat pasta

This is getting stupid, the things I eat are identical. So I'm gonna stop updating about my food.

Today is a rest day. Supposed to hit cardio but I'm just feeling very sluggish and exhausted, just going to let my body rest. Probably hit cardio tomorrow



This post has been edited by razorboy: Nov 10 2011, 07:56 PM