Bludevil's 8 week cutter P/RR/S style [Forum Archive]

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Bludevil's 8 week cutter P/RR/S style

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Posted by: bludevil

Ok, 1st journal. Here's the dealio - 8 week cutting cycle. Just came off a 4 week 1AD cycle where I gained some nice strength. Goal will be to lose about 15lbs while keeping strength loss at a minimum.

Bio -
Age - 31
Height - 6'0
Weight - 197
BF % - 9.4 (just taken today)
Lean Body Mass - 178.48lbs
Fat Mass - 18.52lbs
Neck size - 15 3/8
Bicep - 16 1/4
Chest 39
Waist - 33 7/8
Hip - 35 3/4
Thigh - 25
Calve - 15 12/16

Would like to get down to between 180 - 185lbs at a bf % of 7 - 8%.
Using Gopro's P/RR/S routine the entire 8 weeks while using TP's Carb Cycling routine.

Had a Leg w/o today - Power
Asstograss Squat - 3 sets 6 @ 275
LeggPress - 3 sets of 6 @ 400 (this machine is a little different than most Legg Press machines. Instead of you pushing the weight up, your feet are stable and your pushing your body up. I've found I do about 200 - 300lbs less on this type of legg press machine from standard ones.)
Single Leg Extension - 2 sets of 6 @ 100
Leg Curl - 3 sets of 6 @ 150
SLDL - 2 sets of 6 at 250

Yeah, I know my leg stength sucks. I've always played a lot of bball and I can't stand trying to go play and my legs being so wobbly that I can't even jump off the floor. I just came off playing 5 months of bball in different leagues with little to no leg workout. Since bball leagues are over with now, I'll start working out legs again. Needless to say, I'm sure I'll be hurting tomorrow from today's leg routine.

Oh yeah, supps taking. Right now I'm on:
LX - 4 caps a day
GXR - 3 caps a day (can't take much of these or I'll get real dizzy headed and trembly)
Sesathin - 3 times a day @ 1/4 ts
Pre-wo - CEE, Citrulline Malate, DiArgine Malate, HMB, BCAA's, Taurine, and GO, and 20g of Substance WPI
Post-wo - 40g Whey, 40g of Maltodextrin/Dextrose, BCAA's

Well I think that's about it for now.

Posted by: FishOrCutBait

Well, looks pretty good! Those legs oughta be SOOORE tomorrow...

Posted by: bludevil

Thanks for dropping in FishorCutBait. Just noticed in your sig that your doing the P/RR/SS routine as well. I'll stop by and see how it's going. Most definately will be feeling the DOMS tomorrow. On a side note, tomorrow is cardio and I'll being playing bball. We'll see how it goes

Posted by: Rocco32

Awesome, finally a journal

Looking really good to start off with. Are you going to post your meals as well or not? Nice leg w/o, much heavier than I can go

Time to get a back pic up

Posted by: bludevil

yeah I'll post my meals and get a back pic put up as well. Picture will probably suck though, because we just got back from vacation and seemed to have lost our digital camera, so I'll be taking a pic with my phone. I'll try and get some before pics up, so I'll take my back pic from that.

High Carb Day
Meal 1 = Oats, Natty PB, 30g whey protein, apple
Mid Morning = 30g of canned chicken and fish oil
Lunch = Grilled Chicken, Geen Beans, Fiber One cereal and fish oil
Pre WO = 20g Substance WPI, CEE, Citrulline Mallate, Di Arginine Mallate, HMB, BCAA, GO, Taurine.
Post WO = 40g of Whey and 40g of Dextrose, BCAA's.
Mid Afternoon = Grilled Chicken, Green Beans, Sweet Potato, fish oil
Dinner = Roast, Squash, nuts
Bedtime = Cottage Cheese, Natty PB, 20g whey protein.

and thanks for dropping by Rock, er I mean Rocco.

Posted by: FishOrCutBait

Mmm.... Green beans... Me rikey greeen beeeeeeeans....

Diet's lookin pretty good, as far as I can tell.

Ohh... I wanna be a beast brother (soon, just you wait)... Lol, anywho...

Posted by: bludevil

As stated earlier no training today, just cardio which will be roughly 1.5 hours of basketball. Forgot to mention in 1st post my routine will look like this

Monday- Chest & Biceps with 15 min power walk cardio session
Tuesday - Back & Triceps with 15 min power walk cardio session
Wednesday - Shoulders & Abs with 15 min power walk cardio session
Thursday - Legs with 15 min power walk cardio session
Friday - Cardio Only (99% of time this will be bball at lunch)

The reason I chose to weight train 4 days in a row is mostly my enjoyment of playing basketball on friday and not lifting on the weekend. If I seem to be overtraining or my numbers start to fall, I'll give up bball on friday and put in a rest day for wednesday.

Posted by: bludevil

Diet as of 05/06

No Carb Day
Meal 1 - 40g of whey and natty pb
Meal 2 - Roast and Squash (gotta love leftovers), Fish Oil
Meal 3 - Grilled Chicken w/PepperJack Cheese and Veggies, Fish Oil
Meal 4 - Salad w/Grilled Chicken, Fish Oil
Meal 5 - Protein Shake with a handful of nuts
Meal 6 - Cottage Cheese, natty pb, and whey protein mixed up together.

Posted by: yellowmoomba

Good to see you starting a journal Bludevil

Posted by: bludevil

Thanks yellowmoomba, and glad you stopped by.
On a side note, my left arm is killing me today. I did shoulders for the first time since last august. For those that don't know I had a partial rotator cuff tear in left shoulder last august. I took the next 3 months off from lifting altogether. Started back lifting light in late november. Finally started lifting heavy again in april but have not done any direct shoulder workouts. The bad thing is the pain isn't DOMS, it's PAIN like tendonitis setting in or something. I did read that LX or GXR (can't remember which) can cause joint pains so maybe I'll need to cut back dosage and go back to light weight on shoulder routine. I'll let it recover this weekend and see how it feels monday for my chest routine.

Posted by: Rocco32

Dude, that sucks. Just be careful and you might want to throw in some Rotator cuff exercises for kicks and giggles. It's not uncommon to develop bursitis after rotator cuff injuries but it can be dealt with.

Posted by: Pylon

Good looking log there Dev. Go easy on that shoulder....

Posted by: FishOrCutBait

Yeah, shoulders are a weird thing, cuz, it's dange near impossible to get much GOOD upper body done without the shoulders... Like they said, go easy on it... (mine is finally better)

Posted by: Archangel

Hello Brother Blue!!! Awesome pics there

W/o's are lookin good, real good, take care of that shoulder, seems most of us have had a run-in with the shoulder problems!!!
Keep it up, will ride the journey with ya if ya don't mind!!!

Posted by: bludevil

Quote:

Originally Posted by Pylon

Good looking log there Dev. Go easy on that shoulder....

Thanks for dropping in, yeah I'm definately going to go lighter this week on shoulder routine.

Quote:

Originally Posted by FishOrCutBait

Yeah, shoulders are a weird thing, cuz, it's dange near impossible to get much GOOD upper body done without the shoulders... Like they said, go easy on it... (mine is finally better)

So what did you do to injure your shoulder?

Quote:

Originally Posted by Archangel

Hello Brother Blue!!! Awesome pics there

W/o's are lookin good, real good, take care of that shoulder, seems most of us have had a run-in with the shoulder problems!!!
Keep it up, will ride the journey with ya if ya don't mind!!!

Thanks for comments. I was probably in the best shape of my life when those pics were taken last year. Hoping to get at least back to that point this year. As far as the ride, the more the merrier

Posted by: bludevil

I don't get on the computer much over the weekend, so here's an update

Saturday consisted of me push mowing the yard and washing the car for cardio.
Diet consisted of
Low Carb Day
Meal 1 - Oats, natty pb, 30g whey protein, 4 strawberries
Meal 2 - Salad w/Steak and fish oil
Meal 3 - Large cucumber, protein shake, handful of nuts
Meal 4 - Took my wife out to eat for mothers day to a southern style restaraunt buffet style. I gorged out. Most of the meal consisted of Popcorn Shrimp, Flounder, Country Style Steak, Pinto's, and yams. I did have a few bites of banana pudding as well. To help alleviate some of this, I did double up on the sesathin and GXR before the meal.
Meal 5 - cottage cheese, natty pb, whey protein

Sunday
No Carb Day
Meal 1 - Protein Shake, natty pb
Meal 2 - Salad w/chicken, fish oil
Meal 3 - large cucumber, cottage cheese, natty pb
Meal 4 - Salad w/chickn, fish oil
Meal 5 - cottage cheese, natty pb, whey protein

Overall not to bad except for the gorging at the restaurant. I'm usually pretty hard on myself when I cheat, but this food was so good I could care less. I thoroughly enjoyed it.

Posted by: bludevil

Workout Summary

RR week - Chest & Biceps
Incline DB Press - 85lbs 3sets of 8 (definately need to go heavier next go round, kept it a little light to see how shoulder felt. Shoulder felt good)
Bench Press - 205lbs 3 sets 10,9,8
Flys - 30lbs 2sets of 12 (go heavier next time)
Standing Alt DB Curl - 55lbs 2sets of 8 (go heavier)
Machine Single Cable Curl - 60lbs 2sets of 10
Preacher style concentration curls - 40lbs 1set of 12

15 minute power walk. (power walk consists of treadmill speed of 3.0 and an incline of 10.

Diet - High Carb Day
Meal 1 - Oatmeal, Natty pb, strawberries, whey protein
Meal 2 - Lean Beef, Salad, Fiber One cereal, pineapple, fish oil
Meal 3 - Grilled Chicken, Salad, Fiber One cereal, pineapple, fish oil
Meal 4 - Canned Chicken, nuts
Meal 5 - Salad w/grilled chicken
Meal 6 - Cottage Cheese, natty pb, whey protein

Posted by: P-funk

at 9% BF why do you want to loose 15lbs? Is there a goal percentage you have? Is there a goal date you have (like a contest or something)?

Posted by: bludevil

goal date = July 1st
goal bf% = 7.5 - 8.0%

reason = my own vanity

plus it's the week I'm going to the beach with a bunch of friends (most are 2 - 8 years younger than me, I'm the oldest of the group) and I want to be the one in the best shape.

Also, I guess I errored on the 15lbs weight reduction, I'd like to stay above 190lbs but be at my target bf%

Posted by: Pylon

That's quite a goal. Good luck with it!

Posted by: bludevil

thanks pylon and pfunk for dropping in. Any suggestions or hints are much appreciated.

Posted by: Archangel

Great w/o there, and good luck in your goal!!! You'll be there!!!

Posted by: bludevil

thanks aangel. this being my 1st journal, I must admit all the inspiration from you guys truly makes the goal seem attainable.

Posted by: Rocco32

Great w/o Blu. You really are pushing and pulling some nice weight!

Posted by: FishOrCutBait

Does your gym, or ... Wherever you workout, have a pec deck?

Posted by: gwcaton

Quote:

Originally Posted by bludevil

goal date = July 1st
goal bf% = 7.5 - 8.0%

reason = my own vanity

Nice wo !

I like your goals and your reason

Posted by: Archangel

Quote:

Originally Posted by bludevil

thanks aangel. this being my 1st journal, I must admit all the inspiration from you guys truly makes the goal seem attainable.

It is attainable!!! Just Believe in yourself, we Believe in ya!!!

Posted by: yellowmoomba

Looks like you have everything all set up!! Now get-'er-done!!

Posted by: bludevil

Quote:

Originally Posted by FishOrCutBait

Does your gym, or ... Wherever you workout, have a pec deck?

Yeah my gym has a pec deck, why do u ask.
And thanks guys for all the replies.

Posted by: FishOrCutBait

id be doin pec deck as opposed to db flyes...

Posted by: bludevil

I switch them up on different weeks, I think for Power I do pec deck, RR I do db flyes, and Shock I do cable crossovers laying on a swiss ball.

Posted by: FishOrCutBait

thats cool, thats cool... Just wanted to make sure you werent doing db flyes ALL the time...

Posted by: Cardinal

I am quite the fan of duke myself. Are you a student there?

Posted by: bludevil

nope but I work in durham. been a blue devil fan all my life. Have thought about going to duke to get my masters degree but with 2 kids, (1 at 2 years old and the other at 4months) that will have to wait. On the same note - man their going to be tough next year in bball.

Posted by: bludevil

Training Update for today
RR week - Back & Triceps

CG weighted chins - 2 sets of 8 @bw + 10 (go to 15 next time)
pulldowns - 2 sets of 10 @ 160
db rows - 2 sets of 12 @ 80lbs
db pullovers - 2 sets of 15 @ 40lbs
Weighted dips - 3 sets of 8 @ bw + 75 (go heavier next time)
rope pushdowns - 2 sets of 12 @ 60lbs
db kickbacks - 1 set of 15 @ 30lbs

15 minute power walk

Diet
Low Carb Day
Meal 1 - Oats, natty pb, whey protein
meal 2 - canned chicken, handful of nuts
meal 3 - lean beef, salad, fish oil, fiber one cereal
meal 4 - grilled chicken, salad, fish oil, fiber one cereal, apple
meal 5 - lean been, green beans, fish oil
meal 6 - cottage cheese, natty pb, whey protein.

OHHHHH, you gotta love the same foods everyday.

Posted by: Rissole

Ooooo look what i found.... More P/RR/S freaks....

Posted by: bludevil

u got it brother

Posted by: Archangel

Good lookin w/o there Brother Blu!!!

Posted by: Pylon

Isn't life easier when you don't think about foods? And where would any of us be without pb, oats and whey in the morning?

Posted by: Rissole

Quote:

Originally Posted by Pylon

Isn't life easier when you don't think about foods? And where would any of us be without pb, oats and whey in the morning?

With a carton of eggs.....

Posted by: bludevil

Quote:

Originally Posted by Rissole

With a carton of eggs.....

yep, no carb days = eggs in the morning

Posted by: Rissole

ha... and on carb days too... i eat a carton every morning

Posted by: bludevil

Update for 05/11

RR - Shoulders
(As many of you know I'm coming off a rotator cuff injury a few months ago, and last week I had a little pain in my shoulder, so I'm keeping the weights semi-light for direct shoulder work)

Standing 1 arm DB Presses - 2sets of 8 @ 45lbs
Bent over db laterals - 2sets of 10 @ 20lbs
cable side laterals - 2 sets of 15 @ 30lbs

ab work today as well, and 15 minute power walk.

Diet - No Carb Day
Meal 1 - Omellete w/Veggies and handful of nuts
Meal 2 - Whey protein, fish oil
Meal 3 - Grilled Chicken w/salad
Meal 4 - Lean Beef w green beans and fish oil
Meal 5 - Grilled Chicken and Brocolli, fish oil
Meal 6 - Cottage Cheese, Natty PB, whey protein

Posted by: Archangel

Brother Blu, good lookin w/o, take care of that shoulder!!!
Hows it goin?

Posted by: bludevil

Quote:

Originally Posted by Archangel

Hows it goin?

Can't complain, with 2 kids (2 year old daughter and 5 month old son) life is always interesting and enjoyable

Posted by: gwcaton

Quote:

Originally Posted by bludevil

Update for 05/11

RR - Shoulders
(As many of you know I'm coming off a rotator cuff injury a few months ago, and last week I had a little pain in my shoulder, so I'm keeping the weights semi-light for direct shoulder work)

Standing 1 arm DB Presses - 2sets of 8 @ 45lbs
Bent over db laterals - 2sets of 10 @ 20lbs
cable side laterals - 2 sets of 15 @ 30lbs

ab work today as well, and 15 minute power walk.

Diet - No Carb Day
Meal 1 - Omellete w/Veggies and handful of nuts
Meal 2 - Whey protein, fish oil
Meal 3 - Grilled Chicken w/salad
Meal 4 - Lean Beef w green beans and fish oil
Meal 5 - Grilled Chicken and Brocolli, fish oil
Meal 6 - Cottage Cheese, Natty PB, whey protein

Nice wo Blu !

Whats on the agenda today ?

Posted by: bludevil

05/12

RR - Legs
Leg Extension - 2 sets x 10reps @ 215
Box Squats - 3 sets x 12reps @ 225
One Legged Leg Press - 3 sets x 15 @ 150 (quads were hurting by the time I got to these)
Lyling Leg Curl - 2 sets x 8 @ 150
Sldl - 2 sets x 10 @ 225
Calf Raises (Leg Press machine) - 2 sets x 20 @ 400

15 minute power walk

Diet - High Carb Day
Meal 1 - Oatmeal, Whey Protein, natty pb, grapes
Meal 2 - Steak, Green Beans, Fiber One cereal, 1/2 apple, fish oil
Meal 3 - Steak, Salad, Fiber One cereal, 1/2 apple, enova oil
Meal 4 - Grilled Chicken, squash, fish oil
Meal 5 - Cottage Cheese, natty pb, whey protein

Posted by: Rocco32

Great w/o there Blu!! What do you think about switching up the execises. Quad/Ham/Quad/Ham etc? I started that a few weeks ago and kinda like it more.

Fiber One Cereal, YUCK!!! I can't stomach that anymore LOL.

Posted by: bludevil

Quote:

Originally Posted by Rocco32

Great w/o there Blu!! What do you think about switching up the execises. Quad/Ham/Quad/Ham etc? I started that a few weeks ago and kinda like it more.

Fiber One Cereal, YUCK!!! I can't stomach that anymore LOL.

Never tried switching up quad to ham before. Might try that next week. It does look like it would allow more rest for each muscle group so you can hit it harder.

LOL at fiber one. My carb source are oats, fiber one cereal and sweet potatoes. Can't wait until July when I finish my diet and start to add in a few cheat meals

Posted by: Rocco32

No brown rice? Right now my carb sources are Oats, Grain bread, and flax seed organic whole wheat pasta. I just can't stomach sweet potatoes, Fiber one or brown rice anymore!!!!! I'll probably switch back to carb cycling though and be cleaner once I'm done with the SD.

Posted by: bludevil

Quote:

Originally Posted by Rocco32

No brown rice? Right now my carb sources are Oats, Grain bread, and flax seed organic whole wheat pasta. I just can't stomach sweet potatoes, Fiber one or brown rice anymore!!!!! I'll probably switch back to carb cycling though and be cleaner once I'm done with the SD.

not much of a rice fan, but the flax seed organic whole wheat pasta sounds very appetizing. You get it from a local supermarket, or order it off the web.

Posted by: Rissole

Great w/o Blu

My carbs sources are now Oats and sweet tater....

Posted by: bludevil

Quote:

Originally Posted by Rissole

Great w/o Blu

My carbs sources are now Oats and sweet tater....

All I can say is thank god for splenda

Posted by: Rissole

Nope.... no splenda either....

Posted by: Archangel

Awesome W/O there Brother Blu!!! I have a 3 year old daughter,17 and 20 year old sons!!! Children can sure make life VERY Interesting!!!

Posted by: yellowmoomba

Quote:

Originally Posted by bludevil

05/12

RR - Legs
Leg Extension - 2 sets x 10reps @ 215
Box Squats - 3 sets x 12reps @ 225
One Legged Leg Press - 3 sets x 15 @ 150 (quads were hurting by the time I got to these)
Lyling Leg Curl - 2 sets x 8 @ 150
Sldl - 2 sets x 10 @ 225
Calf Raises (Leg Press machine) - 2 sets x 20 @ 400

15 minute power walk

Diet - High Carb Day
Meal 1 - Oatmeal, Whey Protein, natty pb, grapes
Meal 2 - Steak, Green Beans, Fiber One cereal, 1/2 apple, fish oil
Meal 3 - Steak, Salad, Fiber One cereal, 1/2 apple, enova oil
Meal 4 - Grilled Chicken, squash, fish oil
Meal 5 - Cottage Cheese, natty pb, whey protein

Nice #'s Bludevil!!! I bet your legs were burnin'!!

Posted by: bludevil

Quote:

Originally Posted by yellowmoomba

Nice #'s Bludevil!!! I bet your legs were burnin'!!

you bet, especially since I really haven't hit legs hard in the last 4 or 5 months due to bball.

Posted by: bludevil

Quote:

Originally Posted by Archangel

Awesome W/O there Brother Blu!!! I have a 3 year old daughter,17 and 20 year old sons!!! Children can sure make life VERY Interesting!!!

Man that's a huge gap with the kid's ages. At least your sons can help out around the house and babysitting. Are your boys into weightlifting?

Posted by: bludevil

Quote:

Originally Posted by Rissole

Nope.... no splenda either....

are you a glutton for punishment or something. Gotta ask, why no sugar sub. You scared it still will cause a small insulin spike or you just don't use them. Guess that's why your in comp's and I'm not

Posted by: Rissole

Naaa, i just don't use them

I get a plan then thats ALL i do... the plan...

You could compete easy!!

Posted by: bludevil

Quote:

Originally Posted by Rissole

You could compete easy!!

Thanks for the kind words, but I'll leave the competing to you and aangel.

Posted by: bludevil

05/13

So far training and diet seem to be going good. My veins are starting to come out in my shoulders and arms noticibly and I've went down a notch in my belt.

Training = 1.5 hours of basketball, pushed mowed the yard which takes roughly an hour.

Diet = No carb day
Meal 1 - Whey Protein, Natty pb
Meal 2 - Grilled Chicken, Okra, fish oil
Meal 3 - Grilled Chicken, Salad, nuts
Meal 4 - Salad topped with steak, fish oil
Meal 5 - Cottage Cheese, natty pb, whey protein

Posted by: HickeyNC

Looking Pretty good Blue! Damn man. From your stats you seem to be moving some good weight. Hows it been going?!?

Posted by: bludevil

Quote:

Originally Posted by HickeyNC

Looking Pretty good Blue! Damn man. From your stats you seem to be moving some good weight. Hows it been going?!?

Hey dude, Long time no hear. It's going good. What brings you back to the boards. You still hitting the weights? By the way, where you at now?

Posted by: Pylon

looking good on those w/o's blue!

I am also a fiber one fan. One big bowl a week keeps you off cereal...and on the toilet.

Do you have a link for the flax pasta?

Posted by: bludevil

Quote:

Originally Posted by Pylon

looking good on those w/o's blue!

I am also a fiber one fan. One big bowl a week keeps you off cereal...and on the toilet.

Do you have a link for the flax pasta?

Yeah I like fiber one cereal. I usually eat them plain (without milk) or throw them on the salad. Nah, I don't have a link for the pasta, that's Rocco's carb choice. Maybe he'll chime in and let us both know.

Posted by: Rocco32

I'm at work right now, over the weekend I'll try to find my pasta on-line and post it here

Just started Carb cycling and started it with a No Carb day, or should I say night LOL. Wow, it's been awhile I've gone a day w/o carbs.

Posted by: bludevil

Been in a training class at work, so I haven't had time to update.

Diet = Monday and Tuesday were spot on.

Training - Shock Week

Monday - Chest/Biceps
SS Cable Crossovers/Incline DB Press - 2 sets of 10 @ 50/85
SS Pec Deck/ Dips - 1 set of 10 @ 100/BW +65 (8 reps)
Dropset Machine BP - 3 dropsets of 10/8/6 reps @ 200/175/140
SS Straight BB Curl/ CG Chin - 1 set of 10 @ 140/BW
SS Preacher Curl/Reverse Curl - 1 set of 10 @ 105/40
Dropset DB curls 3 dropsets of 10/8/ @ 50/40

Tuesday
Back & Triceps
SS Pullover/WG Pulldown - 2 sets of 8 @ 85/150 (go heaveir)
SS Stiff Arm Pulldown/Reverse Grip bent row - 1 set of 10 @ 50/125 (go heavier)
Dropset Close Grip Pulldown - 3 dropdown sets of 8 @ 188/162/140
SS Pushdown/CG Bench Press - 2 sets of 8 @ 70/205
SS Reverse Grip Pushdown/DB Overhead Entension - 1 set of 10 @ 55/70
Dropset Weighted Dips - 2 dropdown sets of 8 @ 60/50

Posted by: Archangel

2 Great lookin w/o's there Brother Blu!!! No, my kids are NOT into lifting!!! But my daughter says she wants big muscles like her Daddy, LOL, if only I had 'em!!!

Posted by: gwcaton

Lookin' good Blu

Posted by: yellowmoomba

Nice Shock workouts Blu!!!

Posted by: Rocco32

Great w/o's there Blu. So how do you like Shock week? Here is the link to the pasta- http://commerce24.pair.com/webstaff/...y_Code=opastas

Posted by: Pylon

Thanks Rocco. I'll check it out.

Nice work, BD!

Posted by: Archangel

Hows it goin Brother Blu?

Posted by: bludevil

Been in training today as well. No time to update, but I did get a chance to hit shoulders today. Will give an update tomorrow at work.

Posted by: Archangel

Sweet!!!

Posted by: Rissole

Heyya Blu

Posted by: FishOrCutBait

Yo brother Blue! Ya like that shoulder day, hunh?

Posted by: bludevil

Hey guys, thanks for dropping in. I don't have my training log with me right now, so I can't post my #'s for the shoulder routine. Will do it later today. Do have mid-point measurements though. Overall I'm happy with them except for 1 measurement and it's quite confusing to me.

Bio -
Age - 31
Height - 6'0
Weight - 197
Neck size - 15 3/8
Bicep - 16 1/4
Chest 39
Waist - 33 7/8
Hip - 35 3/4
Thigh - 25
Calves - 15 12/16

6 weeks into diet
Age - 31
Height - 6'0
Weight - 192
Neck size - 15 5/8
Bicep - 16
Chest 39 1/2
Waist - 34 5/8
Hip - 35 7/16
Thigh - 24 1/2
Calves - 16 2/16

As you can see, I'v gained some size in my Chest and Calves. Arms are relatively the same but my waist has went up about an 1/2 inch. Now this is confusing me because I've actually went down a notch in my belt. The only thing I can come up with is my wife misread the measurements the 1st time, especially since I've lost 5lbs and my hip measurements were smaller. Oh well, I hope that's what happened. I've got pics from the start of the diet, but don't have mid-point pics. I'm going to get my wife to take some this week and hopefully I can have it posted early next week so everyone can chime in to let me know if I'm actually gaining in my midsection.

Posted by: Rocco32

Your wife prob measured wrong. I know mine did all the time LOL! Nice progress, our measurements are almost the same

Posted by: bludevil

Quote:

Originally Posted by Rocco32

Your wife prob measured wrong. I know mine did all the time LOL! Nice progress, our measurements are almost the same

Yeah, I'm thinking that's what she did. When she was measuring my chest yesterday, she told me 36 1/2 inches. I was about to cry, losing 3 inches around my chest. I said are you sure, and she said, Oh no wait, I mean 39 1/2 inches.

Posted by: bludevil

Update for 05/18 (shoulders) and 05/19 (Legs)

Shock Week
Still taking it kind of light on the shoulders.

SS - Seated Side Lateral / Machine Incline Press - 2 sets of 10 @ 20/115
SS - Swiss Ball DB Laterals / Upright Rows - 1 set of 10 @ 20/100 (heavier on Upright rows)
DropSet - Cable Front Raise - 3 dropsets of 8 @ 70/65/60

Legs
SS - Leg Extension / Front Squat - 2 sets of 10 @ 20/125 (go a lot heavier on front squats)
SS - Leg Extension / Legg Press - 1 set of 10 @ 200/350 (heavier on leg press)
Dropset - DB Lunges - 2 sets of 10/9 @ 40/30 (Quads were absolutely fried at this point)
SS - Lying Leg Curl / SLDL - 2 sets of 10 @ 150/225
Dropset - Single Leg Curl - 1 dropset of 10 @ 80/70.

Posted by: Archangel

Great lookin Measurements and awesome job on the w/o there Brother Blu!!!

Posted by: bludevil

05/20

Training = Cardio

1 hour of full court basketball

Diet
No Carb Day
Meal 1 - Whey Protein, handful of nuts
Meal 2 - Roast, Green Beans, fish oil
Meal 3 - Grilled Chicken, Green Beans, fish oil
Meal 4 - Lean Steak, Salad
Meal 5 - Cottage Cheese, natty pb

Posted by: yellowmoomba

Quote:

Originally Posted by bludevil

05/20

Training = Cardio

1 hour of full court basketball

Diet
No Carb Day
Meal 1 - Whey Protein, handful of nuts
Meal 2 - Roast, Green Beans, fish oil
Meal 3 - Grilled Chicken, Green Beans, fish oil
Meal 4 - Lean Steak, Salad
Meal 5 - Cottage Cheese, natty pb

I'm jealous ... I wish I could play ball today

Workouts are looking good Blu......I sure don't miss the SS leg day

Posted by: bludevil

Quote:

Originally Posted by yellowmoomba

I'm jealous ... I wish I could play ball today

Yeah it's nice to play bball during your lunch hour. We have a gym where I work at, and every friday a bunch of fella's get together and play for 1 to 1.5 hours each week.

Posted by: yellowmoomba

Quote:

Originally Posted by bludevil

Yeah it's nice to play bball during your lunch hour. We have a gym where I work at, and every friday a bunch of fella's get together and play for 1 to 1.5 hours each week.

Awesome!!

Posted by: bludevil

05/23

Power - Chest & Biceps
Bench Press - 3 sets 6 @ 235
Incline DB Fly - 3 sets 6 @ 50
Weighted Dips - 2 sets 6 @ BW + 80
BB Curl - 2 sets 6 @ 120
Preacher Curl - 2 sets 6 @ 105
Hammer Curl - 1 set 6 @ 60

15 minute cardio session.

That's it, diet still spot-on.

Posted by: Rocco32

Wow, some nice weight there Blu. Must feel good. How is the body responding to the diet?

Posted by: bludevil

Quote:

Originally Posted by Rocco32

How is the body responding to the diet?

So far so good, but will say at the beginning cheating/splurging was easy to resist, but now resisting desserts is becoming harder. I think I've almost plateued with current diet, so I'll be tweaking it next week, which will be 4 weeks to go in the diet. Basically, low carb will only be 2 carb meals (breakfast and post workout) and high carb (breakfast, pre-workout, post-workout) will only be 3 carb meals. I'll also decrease fat calories.

Posted by: Archangel

Awesome W/O there Brother Blu!!! Nice numbers!!!

Posted by: Pylon

If dessert time is your foe, try the SF/FF instant pudding with low carb FF milk. It'll get you thru the tough times.

Posted by: gwcaton

Quote:

Originally Posted by bludevil

05/23

Power - Chest & Biceps
Bench Press - 3 sets 6 @ 235
Incline DB Fly - 3 sets 6 @ 50
Weighted Dips - 2 sets 6 @ BW + 80
BB Curl - 2 sets 6 @ 120
Preacher Curl - 2 sets 6 @ 105
Hammer Curl - 1 set 6 @ 60

15 minute cardio session.

That's it, diet still spot-on.

Damn,
I guess I haven't been paying very close attention, didn't realize how strong you are . Nice wo

Posted by: bludevil

Quote:

Originally Posted by Pylon

If dessert time is your foe, try the SF/FF instant pudding with low carb FF milk. It'll get you thru the tough times.

LOL, yeah I have those but I've weened myself off of them for the last 6 weeks of dieting.

Posted by: bludevil

Quote:

Originally Posted by Archangel

Awesome W/O there Brother Blu!!! Nice numbers!!!

Thanks angel, not up with yours though.

Quote:

Originally Posted by gwcaton

Damn,
I guess I haven't been paying very close attention, didn't realize how strong you are . Nice wo

I'm very pleased with the strength I've retained while dieting. I think the CEE/Citrulline Malate/DiArgine Malate/HMB/BCAA's pre and post workout mix is working out tremendously in helping me retain my muscle while dieting.

Posted by: bludevil

05/24

Power - Back and Tri's
Deadlift - 3 sets of 6 @ 300
Bentover BB Rows - 3 sets of 6 @ 170
Weighted Chins - 2 sets of 6 @ BW + 25
DB Rows - 2 sets of 6 @ 95
CG Bench Press - 3 sets of 6 @ 215
Skull Crushers - 2 sets of 6 @ 105
1 arm Cable extensions - 1 set of 6 @ 60

Posted by: yellowmoomba

#'s are looking good Blu....!!!

Posted by: Archangel

Brother Blu, Very nice numbers there!!! Keep it up, really lookin good in here!!!

Posted by: Rissole

Quote:

Originally Posted by bludevil

05/24

Power - Back and Tri's
Deadlift - 3 sets of 6 @ 300
Bentover BB Rows - 3 sets of 6 @ 170
Weighted Chins - 2 sets of 6 @ BW + 25
DB Rows - 2 sets of 6 @ 95
CG Bench Press - 3 sets of 6 @ 215
Skull Crushers - 2 sets of 6 @ 105
1 arm Cable extensions - 1 set of 6 @ 60

Goin hard at it brother.... Nice

Posted by: Pylon

Well done, Blu!

Posted by: bludevil

Quote:

Originally Posted by yellowmoomba

#'s are looking good Blu....!!!

Quote:

Originally Posted by Archangel

Brother Blu, Very nice numbers there!!! Keep it up, really lookin good in here!!!

Quote:

Originally Posted by Rissole

Goin hard at it brother.... Nice

Quote:

Originally Posted by Pylon

Well done, Blu!

Thanks for the comments guys, truly inspirational coming from such a great group of fella's.

Posted by: gwcaton

Quote:

Originally Posted by bludevil

Nice wo !

Great deads/cg bench

Posted by: bludevil

Quote:

Originally Posted by gwcaton

Nice wo !

Great deads/cg bench

Thanks GW, much appreciation

Posted by: bludevil

05/25

Power - Shoulders
Machine Shoulder Press - 3 sets of 6 @ 142
DB Upright Rows - 2 sets of 6 @ 50
Straight Arm Laterals - 2 sets of 6 @ 35

Abs - 4 sets of 50 consisting of different exercises per set.

15 minute cardio session.

Posted by: Pylon

Dang...no mercy for them abs. Nice work!

Posted by: yellowmoomba

Quote:

Originally Posted by bludevil

05/25

Power - Shoulders
Machine Shoulder Press - 3 sets of 6 @ 142
DB Upright Rows - 2 sets of 6 @ 50
Straight Arm Laterals - 2 sets of 6 @ 35

Abs - 4 sets of 50 consisting of different exercises per set.

15 minute cardio session.

Nice looking shoulder wo Blu ...

Posted by: Rissole

How good is hittin shoulders by themselves!?!?! Yeah Blu

Posted by: bludevil

Thanks for the encouragement guys. Shoulders felt pretty good yesterday. Didn't feel any pain related to previous rotator cuff injury.

05/26
Power - Legs

Deep Squats - 3 sets of 6 @ 275
Leg Press - 3 sets of 6 @ 400
Single Leg Extension - 2 sets of 6 @ 100
Lying Leg Curls - 3 sets of 6 @ 155
SLDL - 2 sets of 6 @ 235
Calf Raises (Leg Press Machine) - 2 sets of 15 @ 400

15 minute cardio session

Posted by: Archangel

Awesome w/o there Brother Blu!!! Very NICE numbers, hows it goin for ya?

Posted by: gwcaton

Quote:

Originally Posted by bludevil

Thanks for the encouragement guys. Shoulders felt pretty good yesterday. Didn't feel any pain related to previous rotator cuff injury.

05/26
Power - Legs

Deep Squats - 3 sets of 6 @ 275
Leg Press - 3 sets of 6 @ 400
Single Leg Extension - 2 sets of 6 @ 100
Lying Leg Curls - 3 sets of 6 @ 155
SLDL - 2 sets of 6 @ 235
Calf Raises (Leg Press Machine) - 2 sets of 15 @ 400

15 minute cardio session

Nice wo ! Impressive leg curls

Posted by: M.J.H.

Workouts are really looking solid bro, some pretty impressive weights you're throwing around.

Have you considered dropped the reps down to 4-5 during power week? You seem pretty set at 6.

Posted by: bludevil

Quote:

Originally Posted by Archangel

hows it goin for ya?

Thanks angel. It's going pretty good on my end. Looking foward to the long weekend, being Memorial Day on Monday. No special plans, probably get out and play some golf and ride 4wheelers around in the mud with the guys and spend some time with the family. All in all, feeling blessed.

Quote:

Originally Posted by gwcaton

Nice wo ! Impressive leg curls

Thanks gw. Funny, you mention Leg Curls. That's the one exercise I've got noted to go heavier on next week. It's funny, I'm screaming for pain when it comes to the quad exercises, but hammies don't bother me at all. Don't know if this comes from years of playing sports or what?

Quote:

Originally Posted by MonStar

Have you considered dropped the reps down to 4-5 during power week? You seem pretty set at 6.

Thanks for the comment although not as impressive as the weights your throwing around. Regarding the 6 reps, before starting P/RR/S, I came off a strength routine where I was doing sets of 3 reps. So my thought going into this routine was to hit the higher rep scheme. I've only got 1 more power week left out of the 9 week schedule, so I'll probably try and aim for a 4 or 5 rep the next time.

Posted by: bludevil

By the way, today is just cardio. As always 1 1/2 hours of basketball.

Don't know how much I'll be on the computer over the holiday weekend, so hope all of you guys have a great memorial day weekend.

Posted by: Archangel

Thank you, hope you have a great holiday weekend also!!! I might be hooking up with Brother Pylon for lunch or somethin on Monday, will be great to meet a fellow IM'er!!! Take care Brother Blu!!!

Posted by: Rocco32

Hey, what's going on Blu? Having a good Mem weekend?

Posted by: bludevil

Yeah, had a good long weekend. How bout u? I'm a little tired today though. Yesterday, I started the day off with 18 holes of golf, then played about 2 hours of basketball, rode 4 wheelers for about 2 hours, had dinner, then played bball for about another hour. Didn't get a lot of sleep, so I'm pretty tired today. Not looking foward to hitting the gym at all cause I know my strength and intensity won't be their. Goin in about an hour, so I'll post my numbers shortyly. RR week.

Posted by: Rocco32

Sounds like a good weekend. I went to see Star Wars, spent 4 days with my wife, went hiking, and just relaxed. 3.5 days off for me, haven't had that much time off in a long time so it was real nice. Good luck in the gym today, you might surprise yourself.

Posted by: Archangel

I bet you do just fine!!! Glad ya had a great weekend, I think WE ALL needed that!!!

Posted by: Pylon

Sounds like a nice w/end, Blu. Hope you enjoyed the free time.

Posted by: Rissole

Hows the cut shaping up Blu? How close to the end of your 8 weeks??

Posted by: bludevil

Quote:

Originally Posted by Rocco32

Sounds like a good weekend. I went to see Star Wars, spent 4 days with my wife, went hiking, and just relaxed. 3.5 days off for me, haven't had that much time off in a long time so it was real nice.

Sounds like a real nice weekend. It's always nice to just relax and take a break.

Quote:

Originally Posted by Archangel

I bet you do just fine!!! Glad ya had a great weekend, I think WE ALL needed that!!!

Thanks for the vote of confidence angel. I did better than I thought I would. Numbers didn't decline any which is always a good thing.

Quote:

Originally Posted by Pylon

Sounds like a nice w/end, Blu. Hope you enjoyed the free time.

Yep,thoroughly enjoyed the weekend, although I felt more tired yesterday coming off a 3 day weekend than I would a regular workday. Now I need to take another day off just to relax and recover from the long weekend.

Quote:

Originally Posted by Rissole

Hows the cut shaping up Blu? How close to the end of your 8 weeks??

Hey Riss, cut is going good so far. Actually still increasing weight each week which I'm pretty excited about given the carb/calorie depletion. The cut end's the last day of June. So that gives me 4 more weeks to really dial in. I'll be posting midway pics this week. On a side note with pics, posted earlier that I lost our digital camera on our vacation about 2 months ago. Well, I just ordered the same digital camera we had on ebay, and 2 days after I ordered, my wife found our digital camera in the video camera bag. Man that sucks. The good thing is our got the camera for a good price off of ebay, so maybe I'll make more than I gave for it when I repost it.

On another side note - just ordered lipoderm ultra and Scorch. Will be taking these along with sesathin the last 4 weeks.

Training for 05/31

Chest & Biceps - RR week
Incline DB Presses - 3 sets of 8/7/6 reps @ 90lbs
Bench Press - 3 sets of 8/8/8 reps @ 205lbs
DB flys - 2 sets of 12 @ 35
Alternating DB Curl - 2 sets of 6 @ 60
Cable Curl - 2 sets of 8 @ 85
Concentration Curl (on preacher) - 1 set of 12 @ 45

Overall, surprised with the numbers given how I felt. Will say, I was pretty spent after the Incline DB Presses.

Posted by: bludevil

Will not be training today, took a sick day to spend a little time with my wife today. Will make sure diet is spot-on.

Posted by: Archangel

Good lookin w/o there Brother Blu!!! I love those "sick Days" when your home "Alone"!!!

Posted by: yellowmoomba

Quote:

Originally Posted by bludevil

Will not be training today, took a sick day to spend a little time with my wife today. Will make sure diet is spot-on.

Hope you a GOOD sick day LOL

Posted by: bludevil

Thanks guys, yeah I had a really nice *ahem*, *cough* sick day. Spent some time with the wife, went and seen Star Wars last night.

Posted by: bludevil

Training for 06/02

Back/Tri's RR week

CG Weighted Chins - 2 sets of 8 @ BW + 15lbs
WG pull downs - 2 sets of 10 @ 137lbs
DB Rows - 2 sets of 11/10 @ 90lbs
BB Pullover - 2 sets of 15/14 @ 85lbs
Weighted Dips - 3 sets of 8 @ 75lbs
Pushdowns - 2 sets of 10 @ 65lbs
DB Kickbacks - 1 set of 12 @ 35lbs

Training for 06/03
Just 1.5 hours of basketball.

Hope everyone has a great weekend.

Posted by: Rocco32

Nice w/o

Feeling better, ahem

Hope you have a great weekend as well.

Posted by: Archangel

Good lookin w/o there Brother Blu!!! How did you like Star Wars?

Posted by: bludevil

Quote:

Originally Posted by Rocco32

Nice w/o

Feeling better, ahem

Hope you have a great weekend as well.

Thanks Rocco

Quote:

Originally Posted by Archangel

Good lookin w/o there Brother Blu!!! How did you like Star Wars?

Thanks, I liked Star Wars. Thought it tied the whole series in nicely. A little cartoonish and slow at times but overall a good movie.

Training for 06/06
Chest / Biceps - Shock

SS - lying swissball cable xover / incline db press
2 sets 60lbs for 10reps / 85lbs for 10/6 reps

SS - Pec deck / Weighted Dips
1 set 105 for 10 reps / BW + 65lbs for 8 reps

Dropset - Machine BP
200 for 10, 175 for 7, 140 for 8

SS - Straight Bar Curl / Weighted CG Chin
1 set 105lbs for 10 reps / BW + 5lbs for 9 reps

SS - Preacher Curls / Reverse DB Curls
1 set 105lbs for 9 reps / 45lbs for 10 reps

Dropset - Single Cable Arm Curl
55lbs for 10 reps / 50lbs for 9 reps

15 minute power walk at speed of 3.5 and incline of 10.

Posted by: yellowmoomba

Good looking Shock workout!!

Posted by: gwcaton

Nice wo Blu !

Really nice dips

Posted by: Rocco32

Great w/o Blu. How'd you like the powerwalk at the end? I've been trying to do that lately.

Posted by: bludevil

Thanks for the feedback guys. Means alot.

Quote:

Originally Posted by Rocco32

How'd you like the powerwalk at the end? I've been trying to do that lately.

I'm liking the power walk for cardio instead of my traditional HIT style cardio. I guess for one, it's easier

. I've read so many reports that state fat loss comes from low intensity cardio and it's less likely to burn muscle as energy. So I've drilled in my thick skull to not run like a madman this cutting cycle and give this low intensity cardio style type a try. Will say I've kept more of my mass on this cutting cycle, but I don't know how much of that I can or cannot contribute to this style of cardio.

Posted by: bludevil

Usually do back / triceps on tuesday but I need to go home early today to install carpet. So I'm going to do shoulders today. I'm pretty beat, stayed up last night until 1 in the morning installing carpet, just to get up, go to work and do it again tonight

. Also back is a little sore from moving all the furniture around and from injuring it a few days ago. I posted my injury in Rocco's journal, for those that haven't read it, I hurt my back a few days ago putting on my shoes. Standing up, lifting 1 leg up to put my shoe on when I lost my balance. I then jerked in an upward motion to try and catch my balance again. Once I done that, I felt something slip in my back. Since then, my lower back has been giving me problems. Will probably go to the doc after my last 4 weeks of this training/diet are up. Wife thinks I'm nuts cause I won't go the doc now for fear he'll tell me to stop lifting for awhile. I've only got 4 weeks left, and I can bear the pain for that long. Will probably go light on deadlifts and squats though.

Shoulder - Shock week
SS - Seated Side Laterals / Machine Press
2 sets of 10 reps at 25lbs / 9 reps at 112lbs

SS - Standing DB Raise / DB Shrugs
1 set of 10 reps at 45lbs / 10 reps at 75lbs (need to go a lot heavier next time)

Dropset - Cable Front Raise
8 reps at 75/70/65

100 reps of crunches for abs

15 minute power walk at incline of 10 and speed of 4.0

Posted by: Archangel

Good lookin Shock week, hows the delts feelin now? Hows it goin Brother Blu?

Posted by: Pylon

Careful with that back, Blu. You only get one, you know.

Good looking w/o, especially if your feelin' gimpy!

Posted by: Rocco32

Quote:

Originally Posted by bludevil

Thanks for the feedback guys. Means alot.

I'm liking the power walk for cardio instead of my traditional HIT style cardio. I guess for one, it's easier

I'm the same way. And doing cardio like this I'm more likely to do and stick with rather than HIT. I feel good after doing HIT but I'm dreading the next time I have to do it, not to mention it kills my shins. I just put on some music and chill while walking fast

Nice w/o. Be careful with your back, I've done things like that as well. That's the most frustrating when you hurt it doing some so inconsenquential as that LOL.

Posted by: bludevil

Quote:

Originally Posted by Archangel

Good lookin Shock week, hows the delts feelin now? Hows it goin Brother Blu?

Delts feeling ok. Not really sore at all. I believe my rotator cuff injury is pretty much healed. Had no pain in shoulder for the past month. As far as how it's goin, pretty tired. As stated earlier, we're putting down new carpet in our house. Me and one of my friends (who does it for a living) are doing it at night after we both get off work. Monday night we worked up till 1am. Last night we worked up to 2:30am, but we got it all finished. Now my wife and I just have to resituate all the furniture again. Lower back is a little sore from moving all the furniture and lugging around heavy rolls or carpet.

Quote:

Originally Posted by Pylon

Careful with that back, Blu. You only get one, you know.

Good looking w/o, especially if your feelin' gimpy!

Thanks Pylon, yeah I'm going to go light on DL's and Squats this week. I'm hoping I'll be at 100% next week for Power week.

Quote:

Originally Posted by Rocco32

Nice w/o. Be careful with your back, I've done things like that as well. That's the most frustrating when you hurt it doing some so inconsenquential as that LOL.

Yeah I usually grab a magazine and read it while doing cardio. It's a nice way to kind of relax and unwind after a good workout.

Yeah I felt like an gimpy old man for awhile. I was like, how in the world can I lift everyday and not hurt my back but hurt it so bad putting my shoes on that it hurts to bend over.

Posted by: bludevil

Training for 06/08

Legs - Shock
SS - Leg ext / Front Squat
2 sets 215lbs at 10 reps / 135lbs at 10 reps

SS - Single Leg ext / Legg Press
1 set 105 at 10 reps / 400lbs at 10 reps

Dropset - DB Lunges
10 reps at 40/30

SS - Lying Leg Curl / SLDL
2 sets 150lbs at 10 reps / 230 at 9/8 reps

Dropset - Single Leg Curl
10 reps at 80/70

2 sets of 20 for calves at 400lbs.(legg press machine)

15 minute power walk at 3.5 speed and incline of 10.

Absolutely exhausted after workout. Believe it's more of lack of sleep than grueling workout, not to mention it's a no carb day, so I don't have a lot of energy to begin with.

Posted by: M.J.H.

Damn that shock workout for legs looks painful.

Posted by: gwcaton

Nice wo Blu !

I Can't wait to get back at it !

Posted by: yellowmoomba

Quote:

Originally Posted by bludevil

Training for 06/08

Legs - Shock
SS - Leg ext / Front Squat
2 sets 215lbs at 10 reps / 135lbs at 10 reps

SS - Single Leg ext / Legg Press
1 set 105 at 10 reps / 400lbs at 10 reps

Dropset - DB Lunges
10 reps at 40/30

SS - Lying Leg Curl / SLDL
2 sets 150lbs at 10 reps / 230 at 9/8 reps

Dropset - Single Leg Curl
10 reps at 80/70

2 sets of 20 for calves at 400lbs.(legg press machine)

15 minute power walk at 3.5 speed and incline of 10.

Absolutely exhausted after workout. Believe it's more of lack of sleep than grueling workout, not to mention it's a no carb day, so I don't have a lot of energy to begin with.

You did a LEG SHOCK DAY on a NO CARB DAY

That's tough!!

Posted by: bludevil

Quote:

Originally Posted by MonStar

Damn that shock workout for legs looks painful.

I felt sick in my stomach after the workout for about 2 hours. Felt like I could throw-up at any given time, but surprisingly legs feel good today. Not alot of DOMS like I expected.

Quote:

Originally Posted by gwcaton

Nice wo Blu !

I Can't wait to get back at it !

Thanks GW, I know when I've had to lay off for injury or vacation, it seems like the 1st day back to the gym is like visiting an old friend.

Quote:

Originally Posted by yellowmoomba

You did a LEG SHOCK DAY on a NO CARB DAY

That's tough!!

Yeah I know YM. Didn't want to do legs on a no carb day but with my workout schedule being thrown out of whack because of the new carpet deal with our house, wed (no carb day) was the only day I could get legs in. Also, was going to do back workout yesterday, but back was still a little tender so decided to give another days rest and hit them today. Needless to say, I don't think I'll be attempting this again anytime soon

Posted by: Rocco32

WOW, a great w/o and no carbs! Great job Blu, that's dedication LOL.

Posted by: Pylon

Very impressive, BD. And no carbs? Yikes?

I was in Raleigh briefly on my trip (flew in and out of RD airport.) Maybe next time we can get together for lunch or something...

Posted by: bludevil

Quote:

Originally Posted by Rocco32

WOW, a great w/o and no carbs! Great job Blu, that's dedication LOL.

Thanks Rocco

Quote:

Originally Posted by Pylon

Very impressive, BD. And no carbs? Yikes?

I was in Raleigh briefly on my trip (flew in and out of RD airport.) Maybe next time we can get together for lunch or something...

RDU airport is about 5 minutes from where I work at. Definately need to do lunch if you in these parts again.

Posted by: bludevil

Training for 06/09

Shock - Back/Tri's

SS-Pullover/WG Pulldowns
2 sets, 90lbs for 8 reps / 150lbs for 8 reps

SS-Stiff Arm pulldown / reverse grip bent row
1 set, 62lbs for 10reps / 155lbs for 10 reps

Dropset-DB Rows
85 / 75 / 65 for 10 reps each

SS-Pushdowns / CG Bench Press
2 sets, 75lbs for 10 reps / 210lbs for 8/6 reps

SS-Reverse Grip Pushdown / DB Overhead Extension
1 set, 60lbs for 10reps / 70lbs for 9reps

Dropset-Cybex Tricep extension machine
125lbs / 100lbs for 10/8 reps

Cardio - 15 minute Power Walk at speed of 3.5 and incline of 10.

Posted by: Rocco32

Great w/o buddy. So how do you like the Stiff arm pulldowns?

Posted by: bludevil

Quote:

Originally Posted by Rocco32

Great w/o buddy. So how do you like the Stiff arm pulldowns?

Thanks, Stiff Arm pulldowns are ok. Their not my favorite exercise but I'm doing them just for variation. Will probably switch to another exercise once I'm done with my cutting cycle.

Posted by: yellowmoomba

Lookin' Good Blu.....What city/state are you from ?

Posted by: Archangel

Excellent SHOCK w/o there BRother BLU!!!

Posted by: bludevil

Quote:

Originally Posted by yellowmoomba

Lookin' Good Blu.....What city/state are you from ?

I'm from greensboro, nc but work in raleigh/durham.

Posted by: bludevil

Quote:

Originally Posted by Archangel

Excellent SHOCK w/o there BRother BLU!!!

Thanks angel

Posted by: bludevil

Training - Power

Chest/Bi's
Bench Press
3 sets of 245 at 6/5/4 reps

Incline DB Fly's
3 sets of 60 at 6 reps

Weighted Dips
2 sets of 6 at BW + 85

BB Curls
2 sets of 130 at 5/4 reps

Preacher Culs
2 sets of 110 at 6 reps

Hammer Curl
1 set of 65 at 5 reps

15 minute cardio on treadmill - 4.0 speed and 10 incline

Posted by: FishOrCutBait

Good lookin numbers there!! Im impressed by the dips, my friend!

Posted by: bludevil

Quote:

Originally Posted by FishOrCutBait

Good lookin numbers there!! Im impressed by the dips, my friend!

Thanks, weighted dips are my favorite exercise.

Posted by: yellowmoomba

Quote:

Originally Posted by bludevil

Training - Power

Chest/Bi's
Bench Press
3 sets of 245 at 6/5/4 reps

Incline DB Fly's
3 sets of 60 at 6 reps

Weighted Dips
2 sets of 6 at BW + 85

BB Curls
2 sets of 130 at 5/4 reps

Preacher Culs
2 sets of 110 at 6 reps

Hammer Curl
1 set of 65 at 5 reps

15 minute cardio on treadmill - 4.0 speed and 10 incline

REAL Strong Blu!!!!

Posted by: Archangel

Awesome numbers there BRother Blu!!! Your'e really taking it to the P/RR/S system!!!

Posted by: Pylon

Nice workload Blu!

Posted by: gwcaton

Quote:

Originally Posted by bludevil

Son of a Sea Biscuit !!! thats a hellacious wo Blu !!! Everything looks great

Incredible numbers

Posted by: bludevil

Quote:

Originally Posted by yellowmoomba

REAL Strong Blu!!!!

Thanks YM

Quote:

Originally Posted by Archangel

Awesome numbers there BRother Blu!!! Your'e really taking it to the P/RR/S system!!!

Yeah I seem to be retaining my strength nicely while in a caloric defecit using P/RR/S. On my last 3 week cycle of 9 weeks.

Quote:

Originally Posted by Pylon

Nice workload Blu!

Thanks buddy, now if I could only hit those leg numbers you've been posting.

Quote:

Originally Posted by gwcaton

Son of a Sea Biscuit !!! thats a hellacious wo Blu !!! Everything looks great

Incredible numbers

Muchos Gracias gw, I think I'm blushing

Means a lot coming from you guys.

Posted by: bludevil

Training for 06/14

Power - Back & Triceps

Deadlifts
3 sets at 310 for 6/5/4 reps (grip kept giving out)

DB Rows
3 sets at 100 for 6 reps

Weighted Chins
2 sets at BW + 30 for 6 reps

CG Bench Press
3 sets at 225 for 6 reps

Skull Crushers
2 sets at 110 for 6 reps

Cable kickbacks
1 sets at 60 for 6 reps

15 minutes of cardio at speed of 4 and incline of 10

Posted by: Rocco32

Quote:

Originally Posted by bludevil

Training for 06/14

Power - Back & Triceps

Deadlifts
3 sets at 310 for 6/5/4 reps (grip kept giving out)

DB Rows
3 sets at 100 for 6 reps

Weighted Chins
2 sets at BW + 30 for 6 reps

CG Bench Press
3 sets at 225 for 6 reps

Skull Crushers
2 sets at 110 for 6 reps

Cable kickbacks
1 sets at 60 for 6 reps

15 minutes of cardio at speed of 4 and incline of 10

Damn, great w/o Blu! I'd like to DB Row 100's

Posted by: FishOrCutBait

Quote:

Originally Posted by bludevil

CG Bench Press
3 sets at 225 for 6 reps

Thats what I squat...

Props!

Posted by: FishOrCutBait

Quote:

Originally Posted by bludevil

Thanks, weighted dips are my favorite exercise.

I like em too... Theyre just hard...

Posted by: bludevil

Quote:

Originally Posted by Rocco32

Damn, great w/o Blu! I'd like to DB Row 100's

Thanks Rocco, we have fitness facilities where I work at, so I use them because of the relatively low cost given to employees. The only thing I don't like about them is the lack of free weights and db's only go up to 100lbs.

Quote:

Originally Posted by FishOrCutBait

I like em too... Theyre just hard...

Give it time bud, at your age, if you stay consistent with it, you'll far surpass anything I could manage.

Posted by: bludevil

Training 06-15
Power - Shoulders & Abs

Machine Shoulder Press
3 sets at 150 for 6 reps

DB Upright Rows
2 sets at 60 for 6 reps

Straight Arm DB Laterals
2 sets at 40/35 for 6 reps

200 reps of various exercises for abs

15 minute cardio session at speed = 4 and incline = 10

Posted by: yellowmoomba

Just checkin' in. 40 is quite a bit for lateral raises

Posted by: Archangel

Last 2 w/o's where incredible, very Impressive numbers!!! Keep it up!!!

Posted by: bludevil

Quote:

Originally Posted by yellowmoomba

Just checkin' in. 40 is quite a bit for lateral raises

How's it going YM. Got anything special planned for fathers day? Yeah 40 was a PB for me, I had to drop back down to 35 on the next set though, started feeling a twinge in my rotator cuff.

Quote:

Originally Posted by Archangel

Last 2 w/o's where incredible, very Impressive numbers!!! Keep it up!!!

Thanks angel, maybe 1 day I'll be able to throw around the numbers you do. I feel my body responds to heavy weight / low reps training better than anything else, which is why I seem to do better on Power week. All other weeks, I just give out to early. No endurance I guess.

Posted by: bludevil

Training - 06/16

Power - Legs

Update - Lower back has really been bothering me the last couple of days. I thought over time, it would start to feel better, but it seems to be getting worse. I've decided for my last 3 weeks of training for this cut to go high reps / low weight for leg and some back exercises. Will still be using P/RR/S system for all other muscle parts.

On another note, for the 1st time during my cut, I had no desire or determination today during workout. Had to make myself finish the routine. I don't know if it's related to me having to change my leg / back workouts due to gimpy back, or finally lack of cals is catching up with me, or quality of sleep. Hopefully come monday, desire will be back, especially since I only have 2 more weeks of cut.

Squats
3 sets of 15 at 200

Legg Press
2 sets of 15 at 300

Single Leg Extension
2 sets of 10 at 75

Lying Leg Curls
3 sets of 15 at 100

SLDL
2 sets of 10 at 150

Calf Raises
2 sets of 15 at 300

15 minute cardio session at speed = 4 and incline = 10

Posted by: FishOrCutBait

Dang, Brother Blu!!! You lookin good with the numbers there!!!

Posted by: Pylon

Nice work, Blu...

How do you like the 4.0 w/ incline? Are you getting better results compared to higher intensity cardio?

Posted by: yellowmoomba

That sucks regarding your back ... Did you have a hot tub you can use ?? Maybe you can get a massage to help it....

Posted by: bludevil

Quote:

Originally Posted by FishOrCutBait

Dang, Brother Blu!!! You lookin good with the numbers there!!!

Thanks for the compliment but I felt yesterdays leg workout was one of the worst workouts I've had in a while. Hoping motivation will be back by monday.

Quote:

Originally Posted by Pylon

How do you like the 4.0 w/ incline? Are you getting better results compared to higher intensity cardio?

I like the cardio 4.0 speed w/10 incline. I don't feel run down after my workout and I feel it's helped me retain more muscle on this cut (compared to traditional cardio). Will not know how well it worked though until I take final measurements, which will be June 29.

Quote:

Originally Posted by yellowmoomba

That sucks regarding your back ... Did you have a hot tub you can use ?? Maybe you can get a massage to help it....

yeah it seems everybody is getting injured around here. I'm definately going to the doc after week of 4th vacation. Don't have a hot tub, but I could talk my wife into giving me a massage. I honestly think I've got a slipped disk or something because if you feel at the bottom of your spine directly to the right and left their should be 2 round small bones. The one on my right side (side I hurt) is pertruding out of my back a lot more than the bone on the left side.

Posted by: FishOrCutBait

Whoa there! Take it easy with that back, messed up like it is!! Dont need you gettin all messed up!! When you gonna be postin your pics?

Posted by: yellowmoomba

Quote:

Originally Posted by bludevil

...........

yeah it seems everybody is getting injured around here. I'm definately going to the doc after week of 4th vacation. Don't have a hot tub, but I could talk my wife into giving me a massage. I honestly think I've got a slipped disk or something because if you feel at the bottom of your spine directly to the right and left their should be 2 round small bones. The one on my right side (side I hurt) is pertruding out of my back a lot more than the bone on the left side.

I'd definately see a SPORTS Doc. It could be as simple as an adjustment.

Good luck.

Posted by: bludevil

Quote:

Originally Posted by yellowmoomba

I'd definately see a SPORTS Doc. It could be as simple as an adjustment.

Good luck.

That's what I'm hoping for.

Training 06/17

Cardio = 1 hour of basketball

Have a Great Fathers Day weekend fella's

Posted by: Archangel

Watch that back Brother Blu, hope its better!!! Awesome w/o there!!! Youre doin GREAT!!!

Posted by: Rissole

Sounds like same spot as me but worse... see a doc bro, don't act like a male!!

Posted by: Rocco32

Nice w/o's! So your back is still bothering you as well? Is this just still from tying your shoes? Get it checked and good luck buddy.

Posted by: bludevil

Quote:

Originally Posted by Rocco32

Nice w/o's! So your back is still bothering you as well? Is this just still from tying your shoes? Get it checked and good luck buddy.

Yeah, still from when I kind of slipt from tying shoes. It did feel like it was starting to get better, but the last time I did deep squats, I seemed to have re-aggravated it. My diet is over with next wednesday, then I go on a 10 day vacation to the beach with my family. Once I get back from the beach, I'm going to see a doc. Man I'm so ready for a vacation and a break from my training and diet. I'm so sick of my dieting right now. All I want to do is gorge myself on what everybody else is having.

Posted by: Pylon

Quote:

Originally Posted by bludevil

I hear ya. Imagine having done it for 10 months! (OK, probably not as strict as you've been running, but still...)

Which beach are you heading for?

Posted by: bludevil

Quote:

Originally Posted by Pylon

I hear ya. Imagine having done it for 10 months! (OK, probably not as strict as you've been running, but still...)

Which beach are you heading for?

I couldn't imagine dieting for 10 months straight. even more props to you for sticking with it

beach = myrtle beach

Posted by: bludevil

Training - 06/20

RR week - Chest & Biceps

Incline DB Press
3 sets at 90 for 8/8/7 reps

Bench Press
3 sets at 205 for 8 reps

DB Flys
2 sets at 60 for 12 reps

Alternating DB Curl
2 sets at 60 for 7/6 reps

Cable Curl
2 sets at 65 for 10 reps

DB Preacher Curls
1 set at 45 for 12 reps

Cardio - 15 minute treadmill at speed = 4, incline = 10

Posted by: Rocco32

Nice w/o! Are you loosing weight? Have a great vacation buddy, myrtle beach is great. (The women are sooooo freaking hot

)

Posted by: bludevil

Quote:

Originally Posted by Rocco32

Nice w/o! Are you loosing weight? Have a great vacation buddy, myrtle beach is great. (The women are sooooo freaking hot

)

I've been tracking my weight every saturday. Forgot to check this saturday, but as of last saturday I'm from 197 to 189. So a nice steady 1lb a week weight loss which was what I was looking for.

Yeah girls at M.beach are pretty nice, but remember, I'm on a family vacation.

Posted by: FishOrCutBait

Quote:

Originally Posted by bludevil

Incline DB Press
3 sets at 90 for 8/8/7 reps

NICE incline press there, Brother Blu!! Hows things goin?

Posted by: bludevil

Quote:

Originally Posted by FishOrCutBait

NICE incline press there, Brother Blu!! Hows things goin?

Things are goin a'ight. Just counting the days down until next wednesday when I take my final pics so I can gorge out at the beach and ruin my whole diet

Posted by: FishOrCutBait

LOL, how you think youre looking? Better than your avatar?

Posted by: Archangel

Brother Blu, sorry about tyour back, Sounds like the exact place I have!!! If I rest it it feels great, but then after the first couple of w/o's it's back to hurting again!!! Take care of it and have a GREAT time on Vacation!!! Family Vacations are the BEST!!! Enjoy and re-Energize, I feel like it's doin me some good!!! Myrtle Beach is a nice place to go too, Was down there just a couple of years ago. The Aquarium is a neat place to go, The Hard Rock Cafe is right there also, Have a Blast and GODspeed your entire Family!!!

Posted by: bludevil

Quote:

Originally Posted by FishOrCutBait

LOL, how you think youre looking? Better than your avatar?

According to how I perceive myself in the mirror, I would say I'm not as lean as my avi, but I have more mass. I guess we'll know for sure next week when I take final pics, measurements and bf%.

Quote:

Originally Posted by Archangel

Myrtle Beach is a nice place to go too, Was down there just a couple of years ago. The Aquarium is a neat place to go, The Hard Rock Cafe is right there also, Have a Blast and GODspeed your entire Family!!!

We're staying at North Myrtle Beach, more family friendly and away from all the attractions. Now, if I could just keep my wife away from the outlet malls

Thanks for the blessing, may god watch over you and your family as well.

Posted by: bludevil

Training - 06/21

RR week - Back & Triceps

CG Weighted Chin
2 sets at BW+20 for 8 reps

WG Pulldowns
2 sets at 137 for 10 reps

DB Rows
2 sets at 90 for 12 reps

Pullovers
2 sets at 90 for 12 reps

Weighted Dips
2 sets at 80 for 8 reps (Was totally beat after performing these, loss of energy on all remaining exercises)

Pushdowns
2 sets at 60 for 10/9 reps (Last RR week was at 65)

DB Kickbacks
1 set at 30 for 12 reps (Last RR week was at 35)

15 minutes of cardio

Posted by: Rissole

Sweet w/o out Blu

Just how i like em.. simple and straight forward

Posted by: Archangel

Great lookin w/o there Brother Blu!!! Just like Brother Pete said, way to go!!!

Posted by: Rocco32

Quote:

Originally Posted by bludevil

Nice weight loss

When your wife is sunbathing on her stomach and turned the other way is when you take in the local scenery

Posted by: Rocco32

Quote:

Originally Posted by bludevil

Training - 06/21

RR week - Back & Triceps

CG Weighted Chin
2 sets at BW+20 for 8 reps

WG Pulldowns
2 sets at 137 for 10 reps

DB Rows
2 sets at 90 for 12 reps

Pullovers
2 sets at 90 for 12 reps

Weighted Dips
2 sets at 80 for 8 reps (Was totally beat after performing these, loss of energy on all remaining exercises)

Pushdowns
2 sets at 60 for 10/9 reps (Last RR week was at 65)

DB Kickbacks
1 set at 30 for 12 reps (Last RR week was at 35)

15 minutes of cardio

GREAT w/o buddy!! That is some serious weight your moving, especially for RR Week.

Posted by: bludevil

Quote:

Originally Posted by Rocco32

When your wife is sunbathing on her stomach and turned the other way is when you take in the local scenery

LOL, thanks for the pointer

Helps to have shades on as well

Posted by: bludevil

Rissi, Angel and Rocco, thanks for words. Question for u guys. Now that I'm coming into my final week of dieting, do u recommend carb deplete/loading, sodium/water manipulation for the final week to look my best for pics, or is this overkill since I'm not competing. If you think I should, give me some tips, pointers etc. I did this last year, but feel like it's kind of unnecessary since I'm not competing. I would like to shed some water weight I'm holding for the last couple of days though. I've got some natural duretics I may take 2 days out.

Posted by: bludevil

Did shoulders and abs today. Left training log in car so can't give exact weight.

RR week

DB Presses - 2 sets of 8
Shrugs - 2 sets of 12
Cable lateral raises - 2 sets of 15

200 reps of various exercises for abs

15 minute cardio.

Training was short and sweet today. Again as posted earlier, my desire and willpower to finish this cut is diminishing quickly. I'm just glad it's over with next wednesday. Going on vacation next thursday for 10 days. No dieting or training the entire time. WoooHoooo

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