Loser44 
"Trying some new supplements,and concentrating on doing my cardio EVERY TIME I step foot in the gym w/no excuses!! Trying to reduce my body fat by training and eating smarter. I have learned to Love that squat rack."
|
CUTTING DOWN TIME!!!!!!!!MONDAY 12 Jan.2009
After doing some researching,reading articles and experimentation over the past 4 weeks on this site I have decided to really challenge myself.I want to start a cutting cycle. I have never restricted calories,while working out intensely. I dont know how long it should last but this is what I plan to do. I read up on a method called the Rippetoe method and a technique called E.F.S. Extreme Fascial Stretching these are in my Favorite BB articles on this page.
WORKOUT:
For my workouts I have decided to go heavy, heavy enough so that I can only pump out 6-8 reps no matter what exercise I'm doing. At the end of each heavy set when cant push weight anymore concentrate on the STRETCH and hold weight for 30-60 seconds.
Monday:
Jog 2 miles to Gym
DIPS- 1 set to failure to warm up
SQUATS- 3 sets
CHEST- incline dumbell press and dumbell flys 3sets each
DELTS- 3 set supersets dumbell lateral raise, military press
Shower & Go to Work.
Jog 2 miles home
Tuesday:
Jog 2 miles to Gym
DIPS- 1 set to failure to warm up
SQUATS- 3 sets
BACK- Dumbell 1 arm rows 3sets, Lat pulldowns(wide)3sets, Lat pulldowns(wide)behind the neck,3sets, underhand,close grip pulldowns,3sets Stiff legged deadlifts 3sets.
TRAPS- Dumbell shrugs 3sets
Shower & go to work
Jog 2 miles home
Wednesday:
Jog 2 miles to gym
DIPS- 1 set to failure to warm up
SQUATS- 3 sets
BICEPS- concentration curl 3sets, barbell curl 3sets Do forced negatives to failure.
TRICEPS- Dumbell press 3sets, machine pushdowns 3sets
Shower & go to work
Jog 2 miles home
Thursday:
Jog 2 miles to gym
DIPS- 1 set to failure to warm up
SQUATS- 5 sets
LUNGES- 3 sets
LEG EXT-3 sets
ABS- 3 sets crunches, 3sets leg lifts
Shower & go to work
Jog 2 miles home
Friday:
Jog 2 miles to gym
DESTROY THE GLUTES DAY!!!!!
1-1/2 squats
Pile squats
Glute kickbacks
Babell deadlifts
Shower & go to work
Jog 2 miles home
Saturday:
Up at 0500
Jog 2 miles
Before bed go out and walk for 20 min.
Sunday:
Up at 0500
Jog 2 miles
Before bed walk for 20 min.
Diet:
BREAKFAST
3 whole Omega 3 eggs
0.25 bell pepper
2 oz baby carrots
1 cup green tea
1 cup water
1 Mega T green tea capsule
3 Fish Oil capsules
creatine
Snack
Protein/creatin e shake
LUNCH
6 oz Turkey or chicken or tuna
2 oz spinach
1 small tomato
0.5 small zucchini
0.25 small red pepper
1 tbsp Olive oil
1 tbsp vinegar
1 cup water
3 Fish Oil capsules
creatine
DINNER
6 oz turkey
2 pieces lean turkey bacon
30g Havarti cheese
2 oz spinach
2 oz broccoli
2 oz cauliflower
2 oz green beans
1 teaspoon olive oil
1 mega T green T capsule
1 tbsp vinegar
1 cup water
3 Fish Oil capsules
creatine
Pre-Bed
2 egg veggie omelet
I dont know how long I could keep this up. My goal is 2weeks. 2weeks of honest balls to the wall effort, then look at myself in the mirror and see if I made a difference. |
|
|
|
|
Member Login
Sign in for more FREE features and tools!
 |
