That idea came from a shit load of posing in front of the mirror. Lol

Week 4 Day 25

Squats 8 x 3 100kg
Front Squats 1 x 4 60kg
Leg Press 5 x 10 7 plates a side. I'm too lazy to count
Single Leg Curl 2 x 25 3 plates
Leg Ext 3 x 8 full stack ; last set triple drop set

Cardio : 40 minutes

This post has been edited by razorboy: Nov 29 2011, 07:12 PM

Your workouts seem ok. I agree with the volume. I dunno about the cardio. Experiment and see how it's working. 40 mins might be a bit too long imo. It's definitely your diet which is/was the problem for fat gain.

For now I'm scaling back on my caloric intake, dropping both my carbs and protein, I'll see how it goes in a week , if I'm dropping too much I will decrease the cardio time.

Up a tad on fats and drop carb a lil more and up protein. Have more sex.

My carbs are now 3/4 of a cup each meal on training and only quarter of a cup on non training. I'll probably add in a couple tablespoons of olive oil into it. About the sex part, that's regular. Don't worry. Lol. But anyhow thanks

Week 4 Day 26

Rest Day

Holy crap, first day of having only a quarter cup of carbs per meal on non-training days. This is a pure mental game.

I'm starting to hate rest days.

This post has been edited by razorboy: Nov 29 2011, 07:12 PM

Week 5 Day 29

Incline Bench 8 x 3 65kg
Flat DB Press 5 x 8 50lbs
Incline Flye 3 x 8 35lbs
CGSMBP 3 x 8 30kg + bar

3 days of low carb diet and I totally should have carbed up last night. Weak as f***. But I still got the job done

Cardio : 40 minutes

Week 5 Day 30

Deadlift 10 x 3 125kg
One Arm Rows 5 x 10 60lbs
Lat Pulldowns 3 x 8 11 plates
BB Curls 3 x 8 30kg

Cardio : 40 minutes

Tore one of the calluses on my left hand on the 3rd set of deads, but I did what I did.

No straps for whole w/o

still doing partials or are those full deadlifts?

and to clarify, are those deadlifts 3 sets of 10 or 10 set of 3's?

Full. 10 sets of 3

Week 5 Day 32

Military Press 8 x 3 60kg
Wide Grip Up Right Rows 5 x 10 40kg
Reverse Flye 3 x 10 25lbs
One Arm Side Lateral DB Raise 3 x 10 25lbs
BB Shrugs 3 x 10 120kg

Didn't do cardio today, woke up feeling under the weather. Even during the session I was feeling very sick. So I just went home after I finished.

Finally, starting to lose serious weight. 104 this week

congrats man. what was your previous weight?

5 weeks into cutting. From 113.6

Week 5 Day 33

BB Squats 8 x 3 120kg
Hack Squats 4 x 10 40kg
Leg Ext 3 x 8 full stack

No cardio. I felt like I've done enough.
My right thumb nail was kinda jerked by the hack squat machine. Why the heck do I keep hurting myself. Zzz

Week 5 Day 34

Incline BB Press 8 x 3 70kg
Flat DB Press 5 x 10 50lbs
Pec Deck 3 x 10 12 plates
Overhead Tri DB Ext 3 x 10 20lbs
One Arm Flat Chest Press 2 x 20 2 plates

No Cardio

I notice something on yours, dans and statics ches routine.. your weights seem to drop drastically between the first press movement to the second press. Why is that?

Because the first power movement takes a shit load out of us. Usually by the second movement, it usually just hit it from another angle, on a already worked muscle group. The poundages at this pound matters less, more of a really squeezing and contracting the muscle at a different angle.

okay..so do you bring your sets to failure on the 50lbs db flat press?