Time to get Ripped

STATS

Age:21
Height:5ft 9
Weight:188lbs
Bf%:unknown
Supps: whey protein,
Training experiance: 4 years

Goal- to drop bf% to 10% without loosing any muscle mass

DIET

8:00 5 liquid egg whites 1 cup oats 2 scoops whey 1 cup whole milk blended

12:00 chicken and bacon salad

3:00 almonds and whey shake

6:00 200g chicken 250g new potatos and veggies

during workout bcaas

postwork out 8:30 2 scoop shake creatine

9:00 150g salmon and veggies

Training

Monday
chest/bis

bench press
2 warmups 10-12reps
1 working set-6-8 reps

incline DB press
1 warmup- 10-12 reps
1 working set- 6-8reps

Db flys
1 warmups- 10-12
1 working set 6-8 reps

Decline smith
1 warmup- 10-12
1 working set 6-8 reps

Biceps:

concentration curls
1 warmups 10-12 reps
1 working set 6-8 reps

ez barbell curl
1 working set 6-8

Tuesday
Back

db pullover
2 warm ups 10-12reps
1 working set 8-10 reps

close grip pulldowns
1 warm up 10-12 reps
1 working set 8-10 reps

1arm DB rows
1warm up 10-12reps
1 working set 8-10reps

closegrip cable row
1warm up 10-12 reps
1 working set 8-10 reps

stifflegged deadlifts
1warm up 10-12reps
1working set 8-10

Thursday
Shoulders/Triceps

DBpress
2warm up sets 10-12/ 8-10
1working set 6-8 reps

DB lat raises
1warm up-10-12reps
1working set- 8-10reps

low pully delt raise
1 working set 6-8 reps

reverse DB flys
1 warm up set 10-12 reps
1 working set 8-10 reps

Triceps:

tricep pushdown cable
1 warm up set 10-12 reps
1 working set 10-12reps

close grip bench press
1 warm up set 10-12reps
1 working set 8-10 reps

seated tricep press
1warm up set 10-12 reps
1working set 8-10reps

Friday
Legs

Calf raises
1warm up 10-12
1 working set failure x3 10 sec rest

squats
2warmups 10-12
1working 10-12

Leg ext
2warmup 15, 10-12
1working 10-12

leg press
2warmup 10-12
1working 10-12

leg curl
1warm up 10-12
1working set 10-12

stiff legged deads
1warmup 10-12
1working set 10-12

Cardio

HIT 3x week- weds, fri and sun
30 second sprints 1 min rest, 10 times

This will start on the 19/03/2012

Waht are "new potatos?"

I'm guessing your not from England?

15/03/12

First day of cardio, 6 30 second sprints with a minute rest in between.. pushed myself to the max everytime.

As i improve in fitness i will be pushing myself with more sets and less recovery time in between.

Food shop at the weekend and diet will be 100% starting monday

Low macros- (3 less scoops of whey)
Calories-2500
Protein-200
Carbs- 114
fats-118

Medium macros-(3 less scoops of whey + 80g dextrose)
Calories-2800
Protein-200
Carbs-200
Fats-130

High MACROS
Calories: 3300 (including olive oil)
Protein:318
Carbs:377
Fats:25

Low macros- cardio day and days off
Medium- weight training
High- once a week

Monday
chest

bench press
2 warmups 10-12reps
1 working set-6-8 reps ​​85 kgs 8 reps

incline DB press ​​ (used smith)
1 warmup- 10-12 reps
1 working set- 6-8reps ​​7 reps 60kgs

Db flys
1 warmups- 10-12
1 working set 6-8 reps ​​ 12 reps 24kgs each DB

Decline smith
1 warmup- 10-12
1 working set 6-8 reps ​​8 reps 60 kgs

Diet 100%

Tuesday
Back & Bis

db pullover
2 warm ups 10-12reps
1 working set 8-10 reps ​​12 reps 30 kgs

close grip pulldowns
1 warm up 10-12 reps
1 working set 8-10 reps ​​6 reps 80 kgs

1arm DB rows
1warm up 10-12reps
1 working set 8-10reps ​​10 reps 30kgs

closegrip cable row
1warm up 10-12 reps
1 working set 8-10 reps ​​stack 12 reps

stifflegged deadlifts
1warm up 10-12reps
1working set 8-10 ​​ 12 reps 60kg went light for form

Biceps:

concentration curls
1 warmups 10-12 reps
1 working set 6-8 reps ​​14kgs 10reps

ez barbell curl
1 working set 6-8

​​Diet 100%

Wednesday 21/03/2012
Cardio is going to be on weds, as aching today... diets been 100% apart from dropping shake this morning

29/03/12
83.4 kg
2kg lost

DBpress
2warm up sets 10-12/ 8-10
1working set 6-8 reps 30kg 9 reps

DB lat raises
1warm up-10-12reps
1working set- 8-10reps 14kg 12 reps

low pully delt raise
1 working set 6-8 reps 5kg 17reps

reverse DB flys
1 warm up set 10-12 reps
1 working set 8-10 reps 8kg 12 reps

Triceps:

skull crushers close grip press superset
1 warm up set 10-12reps
1 working set 8-10 reps 20kg 10reps each

tricep pushdown
working set 35kg 8 reps

bentover tri kickback
1warm up set 10-12 reps
1working set 8-10reps 14kg 12 reps

nice log

thanks...Diets been 100% all week just cooking prework out meal as we speak, before i leave to train legs!

Looking forward to a cheat meal tomorrow!! pizza...?

Friday
Legs

Calf raises
3 supersetted 60kgs

Leg ext
2warmup 15, 10-12
1working 10-12 30kgs very slow 12 reps

1 legged leg press
2warmup 10-12
1working 10-12 70kg 12reps

leg curl
1warm up 10-12
1working set 10-12 60kg 12reps

stiff legged deads
1warmup 10-12
1working set 10-12 light sets x3 50kgs did heavy conventional deads on tuesday

no noticeable difference yet, feel a little smaller though which im a bit worried about!

03/04/12

Couldn't get to gym yesterday so was chest day today

started with 10 min cardio and finished with 10 mins cardio burning 200 calories

bench press
2 warmups 10-12reps
1 working set-6-8 reps ​​85 kgs 5 reps (no Spotter)

incline DB press
1 warmup- 10-12 reps
1 working set- 6-8reps ​​9 reps 30kgs

Db flys
1 warmups- 10-12
1 working set 6-8 reps ​​ 8 reps 24kgs each DB

Decline smith
1 warmup- 10-12
1 working set 6-8 reps ​​8 reps 40 kgs

04/04/12
Shoulders/tris
82.5kg

If anybody is following, am i loosing weight to quickly? i don't want to be dropping any muscle mass.

DBpress
2warm up sets 10-12/ 8-10
1working set 6-8 reps 30kg 9 reps

DB lat raises
1warm up-10-12reps
1working set- 8-10reps 14kg 12 reps

low pully delt raise
1 working set 6-8 reps 5kg 20reps

reverse DB flys
1 warm up set 10-12 reps
1 working set 8-10 reps 6kg 15 reps

Triceps:

skull crushers close grip press superset
1 warm up set 10-12reps
1 working set 8-10 reps 15kg 15reps each

tricep pushdown
working set 27.5kg 9 reps

bentover tri kickback
1warm up set 10-12 reps
1working set 8-10reps 10kg 12 reps (slow reps)

05/04/12
went for a swim, can't wait to get in the gym tomorrow morning to smash back & bis

Looking good Gonna post pics?

Thanks... Yes pics will be posted when I've finished with my cut

6/04/12
Back

db pullover
2 warm ups 10-12reps
1 working set 8-10 reps 36kgs 6reps

close grip pulldowns
1 warm up 10-12 reps
1 working set 8-10 reps 75 kgs 10 reps

1arm DB rows
1warm up 10-12reps
1 working set 8-10reps 28kgs nice and slow 12 reps

closegrip cable row (machine)
1warm up 10-12 reps
1 working set 8-10 reps stack 95kgs 9 reps

conventional deadlifts
1warm up 10-12reps
1working set 8-10 110kgs 6 reps

Biceps

Curl machine
3 sets of 10 reps holding for 10 secs inbetween each set 15kgs

handle cable bicep curl
slow reps squeezing the muscle 2 sets 15 reps

bar curls
1 set until failure

As its easter treating myself to a few foods, but keeping protein intake high with every meal... can't wait for chest day tomorrow! eat clean train dirty!

09/04/12
Chest
83.2 kgs (high macro day yesterday)
a slight loss of fat around stomach

10 min jog 100 calories burnt

bench press
2 warmups 10-12reps
1 working set-6-8 reps 85 kgs 8 reps

incline DB press
1 warmup- 10-12 reps
1 working set- 6-8reps 7 reps 36kgs

Db flys
1 warmups- 10-12
1 working set 6-8 reps 20kgs each DB unsure of reps 12+

Decline smith
1 warmup- 10-12
1 working set 6-8 reps 8 reps 40 kgs

Slept in this morning but am on track with Caloric intake for the day am cooking what would normally be my prework out meal now.

What is with all of the warm up sets vs. working sets? It seems as if you're warming up the entire session and only really hit 3-5 "working sets"?

^^^^^^^ Agreed. Ditch the warmup sets and give each set all you got.

With the 2 warm up sets, they aren't really light they just arent til failure there slow reps squeezing the muscle. With minimum rest inbetween sets. After each workout i have no energy left

dsc123 said:

With the 2 warm up sets, they aren't really light they just arent til failure there slow reps squeezing the muscle. With minimum rest inbetween sets. After each workout i have no energy left

Click to expand...

Maybe it's time to try something new?

I have Just switched it up to this routine, and im seeing results, so why would i need to change it?

Every now and again i add another set in or push for more reps just to switch it around a bit

10/04/12
Back

db pullover
2 warm ups 10-12reps
1 working set 8-10 reps 36kgs 10reps

close grip pulldowns
1 warm up 10-12 reps
1 working set 8-10 reps 75 kgs 10 reps

1arm DB rows
1warm up 10-12reps
1 working set 8-10reps 28kgs nice and slow 12 reps

closegrip cable row (machine)
1warm up 10-12 reps
1 working set 8-10 reps stack 95kgs 9 reps

conventional deadlifts
1warm up 10-12reps
1working set 8-10 110kgs 6 reps

Biceps

seated DB curls
working set 14kgs 8 reps each arm

standing hammer curls
working set 10kgs 8 reps each arm

ez bar curls
21 reps half range and full range 10kgs

Friday 13/04/12
Legs

20min jog

Calf raises
1warm up 10-12
1 working set failure x3 10 sec rest

Leg ext
2warmup 15, 10-12
1working 10-12 35kg 12 reps

leg press
2warmup 10-12
1working 10-12 110kgs 12 reps went very deep

leg curl
1warm up 10-12
1working set 10-12 not to sure of weight didnt take much notice.. was til failure though

stiff legged deads
1warmup 10-12
1working set 10-12 12 reps 70kgs

weight hasn't dropped any more, am thinking of cutting potatos into half...and adding a little more cardio.
Any feedback?

Shoulders
19/04/12
82.1kgs
10min jog 100 calories

DBpress
2warm up sets 10-12/ 8-10
1working set 6-8 reps 34kg 6 reps

DB lat raises
1warm up-10-12reps
1working set- 8-10reps 12kg 12 reps

Seated smith press
2 sets 8 reps

low pully delt raise
1 working set 6-8 reps 5kg 25reps

reverse DB flys
1 warm up set 10-12 reps
1 working set 8-10 reps 6kg 15 reps

Triceps:

Dips
3 sets til failure

skull crushers close grip press superset
1 warm up set 10-12reps
1 working set 8-10 reps 15kg 12 reps skullcrushers 20reps press

cable pulldown
1 slow set to stretch and pump tricep 20reps

Update on progress

- I have lowered my preworkout carbs slightly
- Weekends i haven't been counting macros but keeping protein high
- 20 min jog twice a week plus HIT cardio on 1 day off of weight training
- Vascularity has increased in shoulders
- stomach is looking flatter, not far from visible abs

Supps

-Whey
-Jack3d
-testforce2
-dextrose
-b12
-fish oil
-multi
-D3

Have just ordered the new OSTA RX...

Was going to do some cardio, but am going to rest...prepare myself for a massive cardio and legs session tomorrow!