WEDNESDAY, MARCH 9th, 2011
Shredding Season Day 3
Workout day: 127
Gym Week 17, Day 3
Start Time: 14:30
Weigh in: 175lbs
Training Partner: Solo
Muscle Group: Chest and Abs
Eliptical:
1.5 miles, 14.20 minutes, 5-8mph, heart rate 140-160 bpm
Decline Bench Press:
10x135, 8x135, 6x145, 8x135
Decline Flies:
10x20, 10x20, 8x20
Decline Dumbbell Press:
5x50, 7x50, 7x50
Decline Cable Flies:
12x12.5, 10x15, 10x12.5
Cable Press:
16x20, 10x20, 6x30, 10x25
Summit Trainer:
.75 miles, 10minutes, 4-6 mph, 150-170bpm
Decline Sit ups
15x0, 10x10, 10x10
Hanging leg raise:
10x10x10
Romainian Plate Twist:
10x10, 14x10, 12x10
Figure 4's SS w/ Skywalkers:
20x20x20
Pushups:
10x15x15
End time: 16:30
MMA
THOUGHTS:
Wish I had more time to do more, I need to start pushing myself harder on the cardio. I've been feeling easily burned out since coming off my supps. April 1st I'll probably go back on them.
Wednesday, March 9, 2011
DAY 2
TUESDAY, MARCH 8th, 2011
Shredding Season Day 2
Workout day: 126
Gym Week 17, Day 2
Start Time: 20:05
Weigh in: 175lbs
Training Partner: Chris Dudoit
Muscle Group: Arms
Stationary Bike:
2 miles, 10 minutes, 80-100 rpm, heart rate 140 bpm
Decline Lying Tri Extensions
15x50, 10x50, 8x50
superset with
30x30, 20x30, 16x30
Focus Curl:
10x35, 12x25, 6x35, 12x25
Seated Overhead DB Extensions:
10x60, 8x70, 8x70, 10x45
Narrow Grip Barbell Curl:
10x50, 10x50, 9x50
Weighted Dips:
4x25,5x20, 5x10, 8xbodyweight
Preacher EZ Bar Curls
8x60, 2x70, 6x60
End time: 22:00
THOUGHTS:
I have tendons in my forearm that flare up with some weird pain when I do arms and they were KILLING me this workout.. aside from that I did ok with my diet, not my best, but had a salad and an apple lol. So I'm going in the right direction food wise.
Shredding Season Day 2
Workout day: 126
Gym Week 17, Day 2
Start Time: 20:05
Weigh in: 175lbs
Training Partner: Chris Dudoit
Muscle Group: Arms
Stationary Bike:
2 miles, 10 minutes, 80-100 rpm, heart rate 140 bpm
Decline Lying Tri Extensions
15x50, 10x50, 8x50
superset with
30x30, 20x30, 16x30
Focus Curl:
10x35, 12x25, 6x35, 12x25
Seated Overhead DB Extensions:
10x60, 8x70, 8x70, 10x45
Narrow Grip Barbell Curl:
10x50, 10x50, 9x50
Weighted Dips:
4x25,5x20, 5x10, 8xbodyweight
Preacher EZ Bar Curls
8x60, 2x70, 6x60
End time: 22:00
THOUGHTS:
I have tendons in my forearm that flare up with some weird pain when I do arms and they were KILLING me this workout.. aside from that I did ok with my diet, not my best, but had a salad and an apple lol. So I'm going in the right direction food wise.
Monday, March 7, 2011
DAY 1
MONDAY, MARCH 7th, 2011
Shredding Season Day 1
Workout day: 125
Gym Week 17, Day 1.
Start Time: 16:30
Weigh in: 175lbs
Muscle Group: Back
Lat Pulldowns (wide grip):
8x100, 8x120, 140x5, 12x120, 7x120
Dead Lift:
8x185, 4x315, 5x275, 2x275
Back Extensions (with kettlebell):
20x35, 20x35, 10x35
Kroc Rows:
15x60, 10x65, 10x75
MTS High Row machine:
12x50, 8x70, 12x60
Seated Cable Low Rows:
10x120, 12x140, 8x160
Treadmill:
1.01 miles, 14min 58sec
Intervals 3mph to 6mph
Average BPM: 180
Ending BPM: 130
End Time: 18:45
Diet as of 11:30
2,431 calories
215 grams of carbs
158 grams of protein
106 grams of fat
still need to have my caesin protein shake and half a peanut butter sandwhich, should put me at about 2600 calories, and 180-190 grams of protein.
THOUGHTS:
The new max dead lift felt amazing! This right after my max squat of 8 reps of 315 yesterday is a great feeling. My run time was absolutely pathetic though. I have a couple different approaches in mind to strengthen my cardio. Breaking it into a half mile, ab circuts, half mile, ab circuts, half mile. Or half mile treadmill, half mile eliptical, back and forth. Things like that. We'll see.
Shredding Season Day 1
Workout day: 125
Gym Week 17, Day 1.
Start Time: 16:30
Weigh in: 175lbs
Muscle Group: Back
Lat Pulldowns (wide grip):
8x100, 8x120, 140x5, 12x120, 7x120
Dead Lift:
8x185, 4x315, 5x275, 2x275
Back Extensions (with kettlebell):
20x35, 20x35, 10x35
Kroc Rows:
15x60, 10x65, 10x75
MTS High Row machine:
12x50, 8x70, 12x60
Seated Cable Low Rows:
10x120, 12x140, 8x160
Treadmill:
1.01 miles, 14min 58sec
Intervals 3mph to 6mph
Average BPM: 180
Ending BPM: 130
End Time: 18:45
Diet as of 11:30
2,431 calories
215 grams of carbs
158 grams of protein
106 grams of fat
still need to have my caesin protein shake and half a peanut butter sandwhich, should put me at about 2600 calories, and 180-190 grams of protein.
THOUGHTS:
The new max dead lift felt amazing! This right after my max squat of 8 reps of 315 yesterday is a great feeling. My run time was absolutely pathetic though. I have a couple different approaches in mind to strengthen my cardio. Breaking it into a half mile, ab circuts, half mile, ab circuts, half mile. Or half mile treadmill, half mile eliptical, back and forth. Things like that. We'll see.
Diet Plan
Weeks 1-8 Low Fat 60-25-15
Calories: 2650
-----------------------------------------------------------------------------------------------------------Weeks 8-12 “Zone Diet” 40-30-30
Calories: 2400
------------------------------------------------------------------------------------------------------------
Weeks 12-18 Low Carb 25-40-35
Calories: 2200
------------------------------------------------------------------------------------------------------------
Week 19 Very Low Carb “Ketogenic” 10-45-45 LIGHT WEIGHT/HIGH CARDIO
Calories: 2200
Weeks 20-22 Low Carb 25-45-35
Calories: 2000
------------------------------------------------------------------------------------------------------------
Weeks 22-25 Moderate 55-25-20
Calories: 2300
Post Bulk, Pre-Cut
So this is where I'll begin tracking my cutting progress. Dietary progress, exercise log. MMA training and runnign progress. All that.
Starting stats:
Weight: 175lbs
Body Fat: 20.4%
Run Time: 1mile-10min
MMA Training:
Ju Jitsu: 2 Lessons - Arm Bar from Closed Guard, Anaconda, and Kimura from Arm Bar Escape.
Gotten beat up good both times haha.
Starting stats:
Weight: 175lbs
Body Fat: 20.4%
Run Time: 1mile-10min
MMA Training:
Ju Jitsu: 2 Lessons - Arm Bar from Closed Guard, Anaconda, and Kimura from Arm Bar Escape.
Gotten beat up good both times haha.
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