Mista'a on a Mission [Forum Archive]

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Mista'a on a Mission

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Posted by: Mista

After reading musclepumps cutting journal I thought I might keep track of my progress. Just under 2 months till summer starts and its time to cut up a bit after a few months of bulkn. Have not weighed myself yet, will do tonight. Im guessin around 76kg (168) Not wanting to loose much, wanting to keep my muscle. Target weight 70-72kg (154-159)

Keep you posted

Posted by: Mista

Weighed in last night 76.2kg (168). Been taking creatine again for the last 4 days so my numbers might jump around a bit. Had pizza last night to celebrate the start of my diet. All good from here in...

Posted by: Double D

Love to eat pizza the night before my diet. Kinda gives me one last hurray before starting. God I hate cutting. Best of luck to you though.

Posted by: Mista

Have eaten good. Was drinking from thursday night, took friday off work and drank till sunday night. Weigh in again tonight but not expecting much. Have to stop drinking.

Posted by: Double D

You think.....haha. Boozing dont get you to much, other than a big ole belly. But seems like you get ya a pretty good time with it to.

Posted by: Mista

77.7 (171) My weight can go up or down about 2.5kg (6) daily sometimes. Never been above about 78 (172).

Posted by: Double D

Hope things are well.......

Posted by: Mista

78.7? Hope its just water retention. Started mild cardio. Start taking thermogenic in two weeks. Stopped drinking last two nights. Think im sorting it.

Posted by: Mista

77.5 (171) Been eating good. Drinking lots of water. Been going to bed earlier and feeling better for it.

Posted by: Mista

78. Had a little less energy working out last night. Ate clean all day then was talked into drinking last night.

Went home tanked and made a footlong sandwich before bed.

Had a good night tho. Looking forward to the weekend, workout again tonight then the weekend off. Maybe do some mild cardio.

Posted by: Fitgirl70

Posted by: Double D

So did you do any boozin over the weekend?

Posted by: Mista

Quote:

Originally Posted by Double D

So did you do any boozin over the weekend?

Yep

A bit actually. That is what is holding me back. My meals are good but drinking is what stuffs me up. Im going to try only having a couple Friday and Saturday nights instead of all weekend.

Posted by: Mista

77.2

Posted by: Mista

Started thermogenics today. My experience is they only work with perfect diet. Hopefully the thought of wasting my money will stop me drinking so much.

Have no car now, so will be getting around to friends on a push bike at nights and on the weekend. Should help with fitness and fat loss.

Posted by: Mista

77.1

Posted by: Mista

77.1 (170)

Seeing abs more, but arms feel a bit smaller. I hate that when cutting. Hard workout last night. Went for a 15min walk after workout.

Posted by: Double D

Post that workout.......Glad to hear you are progressing.

Posted by: Mista

Bike riding tonight. Friday off, lift Saturday and Sunday.

Posted by: Mista

DB seated shoulder press 6x4
Bent over rows 3x8
DB standing alternate shoulder press 6x4
Squats 3x8
Single arm row 3x8
Calves 3x10
Sit ups 3x20
Weighted crunches 3x8

Posted by: Double D

Pretty good little workout. Wheres the weights? Sorry to be harpin, kinda wondering what you are workin with.

Posted by: Mista

Im not posting weights.

Posted by: Mista

Lately been eating..

Breakfast

Eggwhites and two eggs, whole grain toast

Snack

Fruit /
Weet bix /
Ham and beef on whole grain bread /
Tuna

Lunch

Tuna and mixed salad /
Chicken and vegetables
Meat and salad wholegrain roll

Snack

Fruit /
Weet bix /
Ham and beef on whole grain bread /
Tuna

Dinner

Either chicken, or beef, fish a bit lately with
Vegetables (brocolli, beans, pees, carrot)
Sometimes rice or potato

PWO shake

Posted by: Mista

A bit of olive oil on the vegies and salad

Posted by: Mista

Breakfast 7.00
Snack 9.30
Lunch 12.15
Snack 3.15
Dinner 6.15
PWO 8.00

Before cutting i would usually eat something around 11-12 before bed.
Been avoiding this. Showing results.

Posted by: Mista

Havn't had a drink this week, cant wait for tomoro night. Trying to limit myself to 10 drinks instead of the usuall 15-20. That will be my cheat meal besides chinese for dinner the other night. Going to the pub for lunch in a hour, getting a steak and salad. YUM.

Posted by: Double D

You are one hell of a drinker.......why no weights? All it shows is improvement over an amount of time.

Posted by: Mista

Just got back from the pub. Steak was great! Had to control myself, dinner rolls and deep fried potato. I did good, was waiting for my food and was really hungry so i cut a roll in half... and my food arives. Put the roll to the side.

Posted by: Mista

Quote:

Originally Posted by Double D

You are one hell of a drinker.......why no weights? All it shows is improvement over an amount of time.

Yeh I can drink. Lately about 50 a weekend. Thats got to stop.

No weights so people cant say I lie or am weak. I know what I lift and keep it consistent.

Posted by: Double D

My first question is are you female? My second is y do u care? I'll believe whatever u write.

Posted by: Mista

Quote:

Originally Posted by Double D

My first question is are you female? My second is y do u care? I'll believe whatever u write.

No I'm male. I dont know why I care. Im not weak at all, stronger than all my friends bar maybe one or two.

I have been working out differently this time. The last couple times (going back up to 5 years) resulted in injuries due to continually upping weights and my body not addapting.

This time I have only been going up when it feels easy. I can lift more than I could before. I know I could lift more tho.

After I finish cutting I will start bulking and may keep record then. Until then I will keep my weights the same and if they come easy I will either up reps or weight.

Posted by: Double D

Hell no one is going to make fun or call you a liar theres no reason to. Hell its the internet. U know?

Posted by: Mista

77 even

Posted by: Mista

Yesterday

eggs and toast

weetbix

steak and salad

glass of milk

chicken and salad wrap

chicken

Posted by: Mista

Went for a bike ride after dinner. Was exhausted after so ate 1/4 of chicken when i got home, about half hour before bed.

Posted by: Mista

Weight hasnt dropped much but im sure %bf has. Upper abs are starting to show good. If this keeps happening I may not drop as much weight as predicted. Maybe 74kg (163) will be enough. I just want all abs showing.

Posted by: Mista

So far today

Chicken kiev

Apple

Going to have

Tuna, tomato, lettuce wrap

Protein drink

Either chicken or tuna with
salad or vegetables

Friday night which means DRINKING!

Working out Saturaday and Sunday mornings.

Posted by: goob

I hear you on the Friday and Saturday drinking. Got to be done does'nt it?
How can you find the energy or will to workout on a Saturday morning after a night on the sauce?? I always have to wait at least til mid afternoon to start hammering the weights.

Posted by: Mista

Quote:

Originally Posted by goob

I hear you on the Friday and Saturday drinking. Got to be done does'nt it?
How can you find the energy or will to workout on a Saturday morning after a night on the sauce?? I always have to wait at least til mid afternoon to start hammering the weights.

Saturday mornings workout was good. I had heaps of energy. Sunday morning was a different story, had to put it off till tonight.

Posted by: Mista

Friday night = 10 drinks

Saturday = 20 drinks and 2 pizzas

Sunday = 12 drinks

Posted by: Mista

Had alot of energy Saturday morning. Actually upped some weight and did 2x6 and then a 1x8 on the lifts I upped and stuck with 3x8 for the others.

Posted by: Mista

The diet went out the window this weekend. Back to it this week and hope the weekend didn't stuff everything up. Will weigh in tommorrow night.

Posted by: Mista

Saturdays workout

One arm Benchpress 2x6, 1x8
DB shrugs 3x8
Concentration curls 2x6, 1x8
Upright rows 3x8
Hammer curls 2x6
Flat chest flies 3x8
Overhead tricep extension 2x6, 1x8

Posted by: Mista

Tonights workout will be similar to this exept -

Quote:

Originally Posted by Mista

DB seated shoulder press 6x4
Bent over rows 3x8
DB standing alternate shoulder press 6x4 Different shoulder press instead
Squats 3x8 Lunges instead
Single arm row 3x8
Calves 3x10
Sit ups 3x20 Knee ups instead
Weighted crunches 3x8

This will be followed by 10mins of walking or slow riding

Posted by: Mista

I did deadlifts on Saturday also. 3x8

Posted by: Mista

Didn't do legs last night, will do tonight.

Posted by: Mista

Diet is good today besides breakfast

Spaghetti bolognese

Tuna, onion and tomato

Tuna and salad

Apple

Some type of meat and vegetables

Protein shake

Posted by: Mista

Didn't do legs again becuase they have been sore. I thinks its from all the riding and walking I have been doing. Cant think of anything else that would have strained them. Will just wait till next scheduled leg day.

Posted by: Mista

Ate a footlong sandwhich last night before bed. Didn't touch any lollies or chocolate, good considering it was halloween. Besides that diet has been good.

So far today I have ate

Egg whites, 2 whole eggs and tomato vegetable soup

Ham and cheese multigrain sandwich

Tuna and Apple

Ham and cheese multigrain sandwich

Will eat beef kebebs and fried rice for dinner.

Try not to eat anything after my last meal at 6.15

Go for a ride after dinner for 15 minutes

Posted by: Mista

Will start doing morning HIIT for 25 minutes twice a week, starting next week

Posted by: Double D

I like doing HIIT 2-3 times a week at 20 minutes instead of 25 especially starting off. But thats just what I do. I work my way up to longer times.

Posted by: Mista

Quote:

Originally Posted by Double D

I like doing HIIT 2-3 times a week at 20 minutes instead of 25 especially starting off. But thats just what I do. I work my way up to longer times.

Funny you say that, I was going to do 20, but thought I should push myself more. I think I will do like you do and work my way up, especially because its HIIT no just running at a pace.

Thanks

Posted by: Double D

Exactly, besides take it slow, dont burn yourself out.

Posted by: Mista

76.9

Posted by: Mista

Quote:

Originally Posted by Mista

One arm Benchpress 2x6, 1x8
DB shrugs 3x8
Concentration curls 2x6, 1x8
Upright rows 3x8
Hammer curls 2x6
Flat chest flies 3x8
Overhead tricep extension 2x6, 1x8

Will be doing this tonight but change hammer curls to regular culs.

Posted by: Double D

You know you could ditch the final 2 exercises and do 3-4 sets of dips, just a suggestion.

Posted by: Mista

Quote:

Originally Posted by Double D

You know you could ditch the final 2 exercises and do 3-4 sets of dips, just a suggestion.

Will this be more effective / equal to what im doing? Sounds like a good idea if so.

Posted by: Double D

I think so, simply because dips are more of a compound exercise. In my opinion I get alot more out of dips then I do the other lifts. Besides dips are such a mass builder. I would do like 4 sets. If BW is to easy do some weighted.

Posted by: Mista

Quote:

Originally Posted by Double D

I think so, simply because dips are more of a compound exercise. In my opinion I get alot more out of dips then I do the other lifts. Besides dips are such a mass builder. I would do like 4 sets. If BW is to easy do some weighted.

You convinced me to try it.

Posted by: Mista

Food eaten so far today

Eggs and ham and wholegrain toast

Weetbix and skim milk

Ham and cheese toasted sandwhich

Can of tuna

Will eat steak and vegetables for dinner

Protein shake

I know there is not enough fruit or vegetables in here.

Posted by: Double D

I was getting ready to comment on not enough fruits or veggies, but I cant talk I dont get enough either! Other than that your diet isnt horrible on my standards, however Jodi may tell you differently! My diet is never that strict unless I am cutting.

Posted by: Mista

Quote:

Originally Posted by Double D

I was getting ready to comment on not enough fruits or veggies, but I cant talk I dont get enough either! Other than that your diet isnt horrible on my standards, however Jodi may tell you differently! My diet is never that strict unless I am cutting.

I could get more EFA's and fruit and veg. I try to get as much protein as I can, but still not enough really.

Posted by: Double D

Weight=grams of protein

Whenever it comes to good fats I take a ton in whenever bulking. Also I think the majority of the people could get more fruits and veggies.

Posted by: Mista

76.8

Had 9 beers last night, oopsy. Atleast I didn't go home and cook up a feed at 1am.

Will be drinking this weekend no doubt, try not to eat so much to make up for it.

Posted by: Double D

Well to be honest I think it wouldve been beneficial to eat something. I know whenever I used to go out all the time I used to drink a bunch of beer and not eat for hours that cant be good for anything but dehydration and muscle starvation.

Posted by: Mista

Quote:

Originally Posted by Double D

Well to be honest I think it wouldve been beneficial to eat something. I know whenever I used to go out all the time I used to drink a bunch of beer and not eat for hours that cant be good for anything but dehydration and muscle starvation.

I will def eat. I will eat the same amount of protein throughout the day. Carbs will try to be kept low throughout the day and maybe none in my last meal. Meal 1 and 2 small, 3 normal, 4 normal, 5 small. This is an attempt to balance the protein / carbs / fats and calorie ratio for the day.

Posted by: Mista

So far foods eaten today

3 eggs and baked beans

Weetbix and skim milk

Chicken, egg and bacon, lettuce

Glass of milk

Will eat Steak, eggs, vegetables

Protein shake

12 beers

Posted by: Double D

Bacon???
12 Beers???

Brother to actually get 100% serious the beer has to be limited to at a minumum once a week. I know its tough, but it is what it takes.

Posted by: goob

Quote:

Originally Posted by Double D

Bacon???
12 Beers???

Brother to actually get 100% serious the beer has to be limited to at a minumum once a week. I know its tough, but it is what it takes.

Thats right, to follow the Double D plan fully, the more beer the better. Top off with Bailey's, greanadine and sambuca cocktails, and you'll have the body of your dreams..............just like his.

Being serious though, I don't think two sessions a week will cause to much problems, as long as you eat very well for the remainder, and put in the work.
You got to have fun, right?

Posted by: Double D

Not true at all. Alcohol only leads to being lathargic and ultimately leads to being overweight. Its simple not to many people whenever they drink dont eat. If a person is to eat they need to still try and choose correctly, but it just never happens. If you must drink make it a diet beverage and some hard liquor. Alcohol just like candy, pizza, hambugers, etc. can be used in moderation. 2 times a week is not moderation. Once a week is enough for anyone. Just simply have to decide do you want to build quality muscle and have an easy time doing it....or would you rather party it up and have a tough time maintaining a good bf % and being dehydrated is also not fun either. Now I went to college for 5 years and am now out. I did my fair share as well. But I did keep it to once a week for the most part. And always at the end of a night I would drink a ton of water to keep from being dehydrated. Not to mention I always had some steak in the ice box before bed.

Posted by: goob

Quote:

Originally Posted by Double D

Not true at all. Alcohol only leads to being lathargic and ultimately leads to being overweight. Its simple not to many people whenever they drink dont eat. If a person is to eat they need to still try and choose correctly, but it just never happens. If you must drink make it a diet beverage and some hard liquor. Alcohol just like candy, pizza, hambugers, etc. can be used in moderation. 2 times a week is not moderation. Once a week is enough for anyone. Just simply have to decide do you want to build quality muscle and have an easy time doing it....or would you rather party it up and have a tough time maintaining a good bf % and being dehydrated is also not fun either. Now I went to college for 5 years and am now out. I did my fair share as well. But I did keep it to once a week for the most part. And always at the end of a night I would drink a ton of water to keep from being dehydrated. Not to mention I always had some steak in the ice box before bed.

Some good suggestions, especially on the steak before bed. After a night out i knock back 1\2 gallon of water, but generally don't eat anything, maybe some egg whites. Sure it'll make it harder, but if the diet is super strict, then i don't see a problem, especially if your not looking to become big, just cut. Ok, maybe I was a little off on the 2 sessions, but your only young once, and once the weekend lands............

Speaking of which, have a good one guys.....

Posted by: Mista

Quote:

Originally Posted by Double D

Bacon???
12 Beers???

Brother to actually get 100% serious the beer has to be limited to at a minumum once a week. I know its tough, but it is what it takes.

Yeh I know. It was actually more like 15. I only went to bed at 6am. With the bacon that is kind of a cheat for me, sometimes I will have bacon and eggs as a special.

I enjoy drinking but its a social thing too. I have tried going out to friends on the weekend and as soon as someone realises I dont have a drink they ask why Im not drinking then continue to talk me into going to the bottleo. I dont take much to be convinced.

Posted by: Mista

76.5

Posted by: Mista

The diet went out the window lately. It was my dads 50th birthday party on Sunday. And his birthday on Monday. Which ment eating and drinking alot. Had cake for the first time in about 6 months. Had a good time tho.

Posted by: Mista

Have had pains in shins. Feels like the muscles to the outside of the bones are really bruised or something. Went for a walk last night and started really hurting after about 1 minute. Lucky a friend drove past and gave me a lift to where I was going. Was ment to do legs last night but gave it a miss till tonight. Will try doing deads, squats, lunges and calve raises if I can.

Posted by: Mista

Diet has been good today

Lean beef

Apple

Coleslaw and lean beef for lunch

Protein shake

Some type of meat and veg for dinner

Posted by: Mista

From fit day, this is the last weeks "where did my calories come from"

Fat:27%

Carbs:35%

Protein:19%

Alcohol:19%

NOT GOOD

Posted by: Mista

This is the weeks Vitamin intake (not including my daily multi)

Fat-Soluble Vitamins
Nutrient Units Intake RDA % RDA
Vitamin A mcg_RE 1515.2 1000 151.52
Vitamin D mcg 2.6 5 52.09
Vitamin E mg_ATE 10.93 10 109.29
Vitamin K mcg 53.69 70 76.7

Water-Soluble Vitamins
Nutrient Units Intake RDA % RDA
Vitamin C mg 62.74 60 104.56
Thiamin mg 2.59 1.2 215.65
Riboflavin mg 4.25 1.3 327.03
Vitamin B-6 mg 4.26 1.3 327.42
Vitamin B-12 mcg 10.13 2.4 422.24
Niacin mg 48.11 16 300.67
Folate mcg 565.77 400 141.44
Trace Minerals
Nutrient Units Intake RDA % RDA
Iron mg 21.48 10 214.82
Zinc mg 18.31 15 122.05
Selenium mcg 247.32 70 353.32
Copper mg 1.84 --- ---

Major Minerals
Nutrient Units Intake RDA % RDA
Calcium mg 953.76 1000 95.38
Phosphorus mg 2105.3 700 300.76
Magnesium mg 497.85 400 124.46
Sodium mg 5812.2 --- ---
Potassium mg 4485.2 --- ---

Posted by: Double D

Better get that protein up. I dont think I need to tell ya though.

Posted by: Mista

Quote:

Originally Posted by Double D

Better get that protein up. I dont think I need to tell ya though.

Posted by: Mista

76.3

Posted by: Mista

Last nights workout

Seated shoulder press 3x6
Standing alternate shoulder press 3x6
Bent over rows 3x8
Upright rows 3x8
Shrugs 3x8
One arm bent over rows 3x8
Chinups 1x8, 1x6 (failure)

Went for a bike ride a low intensity for about 20 minutes

Posted by: Mista

Foods today

Peach

Grapes

2 eggs 1 white and piece of bacon

Cup of brown rice, tuna, tomato, onion

Keish

Cup of brown rice, tuna, tomato, onion

Steak and vegetables

Will be drinking tonight......

Posted by: Mista

Saturdays Workout

BB Curls 3x8
Skull crushers 3x8
Concentration curls 6x4
Deadlift 3x8
Lunges 3x8
Tricep Extension 3x8
Weighted crunches 3x8
Knee ups 3x8
Calve raises 3x8

Posted by: Mista

Not happy about the weekend.

After putting Saturday workout off till Sunday bacause I only got 4 hours sleep, I got up Sunday feeling pumped. After warming up started with BB Curls, and could not even get one before my wrist hurt like hell. Any bending of my wrist causes pain;

So I did,

Deadlift 3x8
Lunges 3x8
Weighted crunches 3x8
Sit ups 3x8
Calve raises 3x8

I think I will take some time off and just do HIIT for 3-4/7 days. I think I will stop the Creatine to see what my weight is at. Then try again next weekend.

NOT HAPPY. It did this the other week and I had to put it off. I think I have been taking steps forward and none back. Time for a little break.

Posted by: Mista

Foods for today

Mango

Eggs and bacon

Apricots

Egg and bacon pie

Protein shake

Fried rice and beef kebabs

Posted by: Mista

Workout out upperbody is out of the question. Got it a fight last night and I can hardly move my hand. My knuckle on my little finger is pushed back and my whole hand is swollen.

Posted by: Mista

Found out yesterday I fractued the bone in my hand behing my pinky. Get the half cast off after 3-4 weeks then no lifting for a minimum of 6 weeks.

Posted by: Mista

I am not happy at all. I feel like eating a large pizza.

Posted by: Mista

_________________

Journal CLOSED
_________________

Posted by: Mista

After my hand healed, i worked out for 2 times then got in a fight and broke my finger. Lifting was put off for even longer. Since then I have been trying hard

Posted by: Double D

First post going on 3 months, nice. Good to hear from ya.

Posted by: Mista

I currently weigh 72kg (159). Which is what I was wanting at the start of this journal. I am back at the weight I was lifting, plus some on some lifts, and starting to feel really good. I have cut drinking back to weekends only. Im trying to get to an even 70kg before I begin to bulk.

Posted by: Mista

Quote:

Originally Posted by Double D

First post going on 3 months, nice. Good to hear from ya.

Yer I was a bit down with injuries but im back. Thanks

Posted by: Double D

Dont do bulking, it is so hard to get back to where you want to be. Seems like we all bulk gain a bunch and strength cut and am back to where we started or even worse, we could be worse off. Simply try to stay at maintenence and gain strength imo it is best.

Posted by: Mista

Quote:

Originally Posted by Double D

Dont do bulking, it is so hard to get back to where you want to be. Seems like we all bulk gain a bunch and strength cut and am back to where we started or even worse, we could be worse off. Simply try to stay at maintenence and gain strength imo it is best.

That does sound good, Im quite happy with how my body is turning out with my current diet, which is clean rather than calorie restricted. I just wanted some big gains in size. Maybe tweeking my diet, like upping protein, will be enough...

Posted by: Double D

I think it is your best bet.

Posted by: Mista

Last nights workout

BB Curls 3x6
Bench 3x10
Upright rows 3x8
Tricep pulldown 3x6

Didnt have long in the gym, so this was a fast workout. Felt a slight pain in my shoulder so called it quits.

Posted by: Mista

Tonights plan

DB shoulder press 3x6
SLDL 3x8
Bent rows 3x6
Pull downs 3x6
Seated rows 3x6
One arm alternate overhead press 3x4
Abs crunches 3x20

Posted by: Mista

Decided to do a backflip 360 on a trampaline

Snaped some ligament in my ankle.

More time of....grrrrrr

Posted by: Mista

Went to the gym last night, didn't have a plan just did whatever really.

Bench 3x10
Seated Shrugs 3x10
Cable Crossovers 3x10
Pulldowns 3x10
Peckdeck 3x10
Dips 3x10

All were done with moderate weight.

Tonights plan

Chinups 4 Different grips 2x5
Seated Shoulder Press 3x10
Preacher Curls 3x10
Alternate Overhead Press 3x10
Decline Abs 3x15
Maybe Hammer Curls 3x10
Maybe Crunches 3x15

I have been avoiding any standing exercise with extra weight due to my ankle. I will get back into a proper routine after this week, incorporating one legged exercises.

Posted by: Mista

Second thought I may scrap Decline abs as my feet hold my body and I don't want to stress my ankle.

Posted by: Double D

Your best bet is to go in with a plan. Going in with no plan will lead to overtraining and maybe even injury.

Posted by: Mista

Quote:

Originally Posted by Double D

Your best bet is to go in with a plan. Going in with no plan will lead to overtraining and maybe even injury.

Totally agree.

Posted by: Mista

Last night was a total upper body really,

Bench 3x10
DB Shoulder press 1x7 1x8 1x8
Rear-Delt Rows 3x10
Behind Pulldown 3x10
Chinups 3x5
Pull ups 3x5
CCurls 3x10
Tricep pushdown 3x10
Dips 3x10
Shrugs 1x8 2x10
Pulley Side Lateral 3x10

This was all done in 1 hour 10 minutes. Felt really good.

Will do something like this tomorrow, then next week go back into a proper split at 3x4-6.

Posted by: Double D

May want to rethink that! WOW! Cut that in about 1/4 and you would be doing better. Damn brother, thats a ton.

Posted by: Mista

Quote:

Originally Posted by Double D

May want to rethink that! WOW! Cut that in about 1/4 and you would be doing better. Damn brother, thats a ton.

I know! I don't know what was with last night, I was going to start push / pull / legs but I had tons of energy. I wanted to work till I couldn't lift anymore and thats how much it took. Most weights were the same, bench less because I had no spotter, and some i upped the weight each time to what I usually do but im still surprised I could do it. Thats why i want to go to 3x4-6 and really up the weight to see what i can lift.

I need to spend some time over the weekend to suss out a plan.

Posted by: Double D

Sounds good, let me know if you need a hand.

Posted by: Mista

Saturdays workout was similar to Thursday, complete upper body.

I have decided to try a push / pull / legs routine

Last night I started push;

Bench 3x10
Seated DB Shoulder press 1x8 1x7 1x6
Incline Bench 3x10
DB Alternate Shoulder Press 2x7 1x6
Tricep Pull down 3x10
Dips 3x10

Posted by: Mista

Was planning on going to the gym yesterday morning because I had the day off. Instead end up staying up all night tuesday and not getting to sleep until 10 last night.

So tonight after work I will be doing Pull.

Posted by: Mista

Last night;

Pullups - Chinups 4x15
Upright Rows 3x10
Seated Rows 3x5 1x10
Seated Curls 1x10 2x9
Lat Pull Down 3x10
Shrugs 3x10

Posted by: Mista

Saturdays

Bench 3x10
Seated DB Shoulder press 3x10
Incline Bench 2x10 1x9
DB Alternate Shoulder Press 3x6
Tricep Pull down 3x10
Dips 3x10

Posted by: Mista

Last night;

Rode to gym 35 mins each way.

Pullups 3x10 3x10
Upright Rows 3x10
Lat Pull Down 3x10
Seated Curls 1x10 2x9
Shrugs 3x10
Cable Crossover 3x10

I really need to start legs again

Posted by: Plateau_Max

Mista I demand pictures of you immediately.

Posted by: Mista

Quote:

Originally Posted by Plateau_Max

Mista I demand pictures of you immediately.

Lol, I was thinking about posting some pics, maybe sometime soon..

Posted by: Mista

Tuesday

Rode to gym 35 mins each way

Alternate shoulder press 3x10
DB Bench 3x10
Arnold press 1x8 1x6 1x11?
Tricep Pulldown 3x10
Incline Flys 3x10
Dips 3x10
Bench 1x2 1x9 (Dropped weight)

Posted by: Plateau_Max

Do you do the alternating shoulder press to hit your back better? That's the reason I alternate my dumbell bench press.

Oh and you can just IM me pictures that would be fine

Posted by: Mista

Quote:

Originally Posted by Plateau_Max

Do you do the alternating shoulder press to hit your back better? That's the reason I alternate my dumbell bench press.

Oh and you can just IM me pictures that would be fine

I do it more for the fact I can lift heavy and concentrate on the ROM. I have my palm facing inwards and the weight goes above my head.

Posted by: Mista

Last night

Wide grip pullups 3x10
Upright rows 3x10
Seated rows 2x10 1x7 1x3
Seated curls 3x10
Lat pulldown 2x10 1x5 1x6
Hammer curls 1x10 2x5
Shrugs 3x10
Decline situps 1x30 1x20 1x10

Posted by: Mista

Friday

Rode to gym

Incline bench 3x10
Seated db shoulder press 1x10 1x9 1x8
Bench 3x10
Arnold press 1x10
Dips 2x10 1x5

Stopped arnold press because it was 8pm and the gym was closing. Failed on last dips because rest was only about 10 seconds between sets.

Posted by: Mista

Saturday and Sunday off. Went for a ride Sunday. Decided to become more strict on my diet and cut down on weekend drinking. Waiting for my clen, and after a week or two on it I will weigh in. Its been a while since I been on the scales.

Posted by: Mista

Just got back from the gym

Incline situps 3x10
Upright rows 3x10
Seated rows 3x10
Shrugs 3x10
Pullups 3x10
Lat pulldown 3x10
Bicep curls 3x10
Cable crosses 3x10
Bicep curl 1x2

Posted by: Mista

Last night decided to switch up movements, reps and weight.

Bench 3x5 PB
Alternate overhead shoulder press 3x7 PB
Lying Tri extension 3x10
Incline DB press 2x5 1x7 PB
Arnold press 3x5
Tricep pulldown 1x10 2x7
Lying flys 1x1 2x1 PB
Low pully flys 2x5

Was spent by the last two exercises. Good workout besides getting a bad feeling in my shoulder, not muscle either. The joint seems to be making alot of crunching when I rotate it. Its still doing it this morning and im a bit worried because I have had shoulder problems before and it felt just like it does now

Posted by: Plateau_Max

Pictures.

Posted by: Mista

Just got back from the gym

Upright rows 3x5 PB
Seted rows 3x5 PB
Lat pulldown 3x5 PB
One arm pullup 3x5 PB
Curls 3x5 PB
Shrugs 3x10
Decline crunches 2x30
Pullups 2x10
Chinups 2x10

Posted by: Mista

So I started my clen Saturday afternoon. Diet over the weekend wasn't the best, got no sleep Saturday night and ate next to nothing on Sunday. Mondays diet was spot on but training was absolute crap. Im considering lowering the dose of clen because I can hardly lift. Heres what I did;

Seated rows 3x10
Lat pulldown 3x10
Upright rows 3x10
Preacher curls 1x10 1x9 1x8
Abs 3x20
Seated under leg flys? 3x10
One arm pullups 2x10
Shrugs 3x10

All were done with a lower weight and struggled. I didnt really get enough sleep over the weekend so that may have something to do with it. Having tonight off and going Wednesday and Thursday.

Posted by: KelJu

Quote:

Originally Posted by Mista

Just got back from the gym

Incline situps 3x10
Upright rows 3x10
Seated rows 3x10
Shrugs 3x10
Pullups 3x10
Lat pulldown 3x10
Bicep curls 3x10
Cable crosses 3x10
Bicep curl 1x2

That is a lot of stuff, dude. I'm not trying to mess with you, so take this more as constructive criticism, but maybe you could throw the last set of curls out. Also, I think doing 6 sets of rows coupled with cable crosses is slight over training on the upper back.

Posted by: Mista

Quote:

Originally Posted by KelJu

Yea the last set of curls was just messing around to see if we could lift the weight, and crosses aren't always in my routine. I was thinking that it was alot of rows. Would you suggest dropping a movement or dropping sets?

Posted by: Double D

Cut it into 2/3 and you would be ok.

Posted by: Mista

Decided to change my routine for a bit.

Last night

Rode to the gym.

Incline 2x8 1x7
Bench 1x8 1x7 1x6
Dips 3x10
Side Raises Supersetted with Front Raises 1x8 2x7

Posted by: Double D

Nice much better.

Posted by: Mista

Last night

Rode to the gym

Pullups 3x10
DB Rows 3x10
Chins 3x10
Cable Rows 4x5 1x10
Shrugs 3x10

Posted by: Mista

Been really slack over the weekend. Didn't work out Friday, Saturday or Sunday. Went out for dinner a couple of times, went to the movies, had a couple of birthday parties, went shopping and got laid. Awesome weekend but diet and training was out the window. Hitting the gym hard tonight.

Posted by: Mista

Last night I didn't stick to the new program I started because I missed a few days. Instead I did;

DB Bench 2x10 1x9
Tricep Extension 2x10 2x5
Incline DB 1x10 1x7 1x5 1x4
Preachers curls 2x10 PB 1x10

Not much work but my arms were killing me. Im looking forward to getting of the clen as my body feels drained. Weighed in last night at 78.5 (173) which is up 5 pounds from about 6 months ago.

Posted by: Double D

Nice slow cut. Nice work.

Posted by: Mista

Last night

Seated rows 5x5 1x10 1x3
Upright rows 3x8 1x6
Overhead press 1x10 1x8 1x10
Lat pulldown 3x5 1x10 1x6
Shrugs 3x5 2x10
Abs 3x20
Pullups 2x10 1x6

Going to stick to my new plan from now, starting with legs probably tonight. Should be fun, haven't done any legs in a long time.

Posted by: Mista

25/5

Incline Bench 3x5
Flat Bench 1x10 1x9 1x8
Tricep Extension 2x5 1x7
Hammer curls 3x5
Pulldowns 3x7
Preacher curls 1x1 1x7 1x10

Posted by: Mista

Plans have been up in the air with my schedule. After this week things should be sorted. No workout tonight, up early tomorrow to hit the gym.

Posted by: Double D

Would make it easier if you would post some weights.

Posted by: Mista

26/5 Back / Traps / Shoulders / Abs

Posted by: Mista

28/5

Incline Bench 3x10
Pulldown 1x7 2x10
Flat Bench 2x1 1x8 1x9
Tricep Extension 2x7 1x6
Flys 3x6

Posted by: Double D

Your killin me with the no weights thing!

Posted by: Mista

Quote:

Originally Posted by Double D

Your killin me with the no weights thing!

Posted by: Mista

But seriously, I'm trying to sort out the routine we talked about. Working on days off and which days follow each other. Also P-funk's idea of slitting arms up into the other days. Maybe after I find the right balance i may start posting some weights. Want to get back into doing something like;

Week 1 3x10
Week 2 3x7-8 Up weight
Week 3 3x5-6 Up weight
Week 4 3x10 Up weight from week 1, if I don't get 3x10 finish sets with old weight.

Posted by: Double D

Yeah I like P's idea. But then again I always like P's idea.

Posted by: Mista

31/5

Preacher curls 3x10
Standing db shoulder press 2x8 1x5 PB
Seated hammer curls 3x7
Arnold press 2x10 1x5
Standing hammer curls 2x3

Posted by: Mista

1/6

Lat pulldown 3x10
Bent rows 3x10 1x5
Upright rows 3x7
BB Shrugs 1x10 1x7 1x10
Decline abs 1x50 2x20 PB
Back bends 3x10

Posted by: Mista

Got me some gloves on the weekend, see how they go probably tonight.

Posted by: Mista

Gym was packed last night, everything was taken when I got there besides one bench. But thats what I wanted.

4/6

Incline DB 1x10 2x10 PB
Flat DB bench 3x5 PB
Tricep Extension 1x10 1x8 1x6
Tri pulldown 3x5
Cable flys 1x10 2x8

Upper was spent but had 10 mins to kill so did some legs for the first time in ages. My ankle wasn't feeling the best and weights could have been more but went till near failure.

Leg press 2x10 (super slow) 1x50
Squat 1x30
Then 3 mins on incline walker.

Overall happy with workout.

Posted by: Mista

5/6

Arnold Press 1x10 2x5
Alternate shoulder press 1x7 1x6 1x3
Preacher curls 1x10 1x9 1x5 1x3
Incline abs 1x40 1x20 1x10
Incline curls 2x6 1x5
Side Raises 2x5 Light
Front Raises 2x5 Light
Standing bi curls bar only 2x10
Shoulder press bar only 2x10

All were done with 20-90RI, shoulders were killing me..

Posted by: Mista

I think I'm due for a deload in the next week or two.

Posted by: Mista

6/6

Rode to gym

Upright rows 3x10
Bent rows 2x10
One arm rows 2x5
Shrugs 3x10
Seated rows 2x3 1x4 1x10
Hypers 3x10
Seated Bent flys 2x5 1x10

Posted by: Mista

10/6

Rode to gym

Incline 3x10
Flat DB Bench 3x10
Flys 3x12
Tri Extension 3x12
Tri Pulldown 3x12

I dropped the weights significantly. I will do the same for my next two gym sessions.

Went for a ride after gym also.

Posted by: Mista

12/6

Arnold press 3x12 45 RI
Shoulder press 3x12 45 RI
Preacher curls 3x10 30 RI
Hammer curls 2x10 2x5 30 RI
Side Raises Supersetted with Front Raises 3x5 each 20 RI
Shoulder press with bar only supersetted with standing bi curls 3x10 NO RI
Incline abs 1x30 1x20 1x10

All weights were significantly lower. I have been having trouble with my triceps and elbows, an area where I have never had trouble before. So either tonight or tomorrow I will go light on my back day then give it a few days off completely.

Posted by: Double D

Giving it a few days off sounds like a good bet to me.

Posted by: Mista

It sucks because I was making good progress, but lately I been feeling drained. I hate taking time off, I think im going to loose too much. But I guess its more 1 step back, for 2 steps forward.

Posted by: Mista

25/6

So its been nearly 2 weeks without touching the weights for various reasons, but I hit it last night...

Pullups 3x10
Upright rows 3x10
One arm rows 6x5
Shrugs 2x10 1x9
Hypers 3x10
Decline Abs 1x30 1x20 1x10
Lat pulldown 3x5
Seated Bent flys 3x10

Happy with weights used and feeling after time off. Chest and Tris tonight or tomorrow.

Posted by: Mista

26/6

Flat Bench 3x10
Incline 3x6
Tri Pulldown 4x10
Flys 2x10 1x8

Posted by: Mista

28/6

Alternate Press 3x5 drop then 3x5
Preacher curls 3x5 drop then 3x5
Arnold Press 1x5 up then 3x5 drop then 2x5
Hammer curls 4x5
Seated curls 2x5
Standing DB Press 3x10 No RI Light (swapping with below)
Standing DB Bicurls 3x5 No RI Light

Everything done with below 60RI. Sets and reps are weird because I haven't done this workout in a while. Overall happy with the weights and response.

Posted by: Mista

30/6

Rode to gym

Pullups 3x10
Rows 3x5
Upright rows 3x10
One arm rows 3x5
Shrugs 3x10
Lat pulldown 1x5 1x10

Posted by: Mista

1/7

Wanted to do all shoulders / bis / tris / chest.

DB bench 3x10
Alternate shoulder press 3x5 3x5
Preacher curls 3x10
Dips 3x10
Tri pulldown 3x10
Flys 3x10

Posted by: Mista

Tonight I'm doing abs at home, tomorrow is dedicated to legs..

Posted by: Mista

2/7

Ab work

Posted by: Mista

3/7

Legs

Leg press 1x10 2x5 1x0
Squat 3x10
Calve raises 3x10
Leg extensions 5x5

Posted by: Mista

4/7

Back

Seated rows 2x10 2x5
Upright rows 2x10 2x5
Lat pulldown 3x10
Shrugs 3x10
Bent Seated flys 3x10
Pullups 2x5

Posted by: Mista

5/7

Chest / Tris

Flat DB Bench 2x10 1x9
Tri Extension 3x10
Incline DB 3x10
Pulldowns 2x10 1x9
Flys 1x10 1x5
Peck Deck 1x10 1x5

Posted by: Mista

Diets been really good the last 2 weeks, dropped a few pounds of fat.

Posted by: Mista

7/7

Bis / Shoulders

Preacher Curls 3x10
Alternate DB Press 3x10
Incline Hammer curls 3x5
Side Raises Supersetted with Front Raise 3x5
Shoulder press 2x10
Standing curls 1x5

Posted by: Mista

9/6

Legs

Leg press 3x10
Squat 3x10
Calve raises 3x10
Leg extensions 5x5

Posted by: Mista

10/6

Back / shoulders

Decided to combine the two and go 3x5.

Seated rows 3x5 PB
Alternate shoulder press 3x5 PB
Upright rows 3x5 PB
Shoulder press 3x5 PB
Lat pulldown 3x5
Shrugs 3x10.
Bent flys 3x5 PB
One arm rows 3x5
Pullups 3x5

Posted by: Mista

11/6

35mins walking

Abs

Posted by: Mista

12/6

Chest / Bi / Tri

DB Bench 1x5 1x5 1x5 PB
Preacher curls 1x5 2x5 PB
Incline 3x5
Tri pulldown 3x5
Hammer curls 3x5
Cable flys 3x5

Having some shoulder issues, can lift more weight but the pain in my shoulders is making me hold back.

Posted by: Mista

16/6

Back

Seated rows 1x5 1x5 1x5 PB 1x2 PB 1x1 PB
Upright Rows 4x5
Lat pulldown 4x5
Shrugs 3x10
Pullups 3x5
Seated bent flys 3x5
One arm rows 1x5 1x4 Grip kept failing.

Posted by: Mista

18/6

Chest / Shoulders / Bis / Tris

DB Bench 1x5 1x5 1x2PB 1x5
Shoulders 2x5 1x5
Preacher curls 1x5 2x5 PB
Tri extension 1x5 2x5PB
Incline Bench 2x10 1x8
Dips 3x10
Hammer curls 3x10

Posted by: Mista

23/7

Back / Legs

Pullups 3x10 slow
Upright rows 3x5
Seated rows 1x3 1x3 1x3PB
Leg press 2x5 2x1PB
Lat pulldown 3x5
Squat 3x10
Shrugs 3x10
One arm row 3x5
Calve raises 3x10

10 minute ride.

Posted by: Mista

24/7

Chest / tris / abs

DB bench 1x5 1x5 1x5PB
Incline 3x10
Tri extension 2x5 1x6 PB
Tri pulldown 2x10 1x9
Peck Deck 1x10 1x5 1x20
Abs

Posted by: Mista

26/7

Shoulders / Bis

Alternate shoulder press 2x5 1x5PB
Arnold press 2x5 1x3PB 1x5
Preacher curls 1x5 1x5 1x5 PB
Hammer curls 1x5 1x5 1x1PB 1x5
Shoulder press 1x10 2x10
Standing curls 3x10

Posted by: Mista

30/7

Back

Upright rows 2x5 1x5 PB
Seated rows 1x5 1x5 1x5PB
Pullups 3x10
Shrugs 3x10
Lat pulldown 3x5
Seated bent flys 3x5
Face pulls 2x10 1x7

Posted by: Mista

31/7

Legs

Leg press 1x5 1x5 1x10 PB!
Leg extensions 4x5
Squat 3x10
Lunges 3x5
Calve raises 3x10

Posted by: Mista

1/8

Chest / Tris

DB Bench 1x5 1x5 2x5 PB
Incline 1x10 2x10 PB
Tri extension 1x5 1x5 1x5 1x5
Tri pulldown 1x5 1x9
Flys 3x5

Was really tired and sore after workout.

Posted by: Mista

4/8

Shoulders / Bis

Hungover, dehydrated and sleep deprived. Worst workout ever.

Posted by: Mista

6/8

Back / Abs

Upright rows 2x5 1x5
Seated rows 1x5 1x5 2x3
Pullups 3x10
Shrugs 3x10
Lat pulldown 3x5
Seated bent flys 3x5
Face pulls 3x5
One arm rows 3x5
Hypers 1x15
Incline abs 1x60

Felt good.

Posted by: katt

Shit Mista,,, that looks like a huge workout! That must have taken awhile!

Making up for your crappy one?

Posted by: Mista

Quote:

Originally Posted by katt

Shit Mista,,, that looks like a huge workout! That must have taken awhile!

Making up for your crappy one?

Yea, it took around 45mins-1hour. Also I'm experimenting with a different training style. Some days I will do a few exercises 3x5 trying to get PBs and then a few 3x10 just to get the reps up. Kinda taking ideas from the P/RR/S program but incorporating them into a smaller cycle. Last night I was sticking more to my usual weight but still doing 3x5, but more exercises. So it was kinda like a 3x10 day but with split exercises, if you get that?

Posted by: katt

Quote:

Originally Posted by Mista

Totally get that

Posted by: Mista

7/8

Legs

Stair machine 2 mins fast
Leg press 1x3 1x5 1x5 1x5 1x3PB
Squat 3x10
Calve raises 3x10
Leg extensions 1x5 1x5 1x5 1x3PB
Lunges 1x5

Had some clen today, will take it on off days and leg days only for 2 weeks.

Posted by: katt

How do you like the Clen?? I've been reading up on cutting cycles lately..

Posted by: Mista

Quote:

Originally Posted by katt

How do you like the Clen?? I've been reading up on cutting cycles lately..

I have done a few cycles with it and think its great. Like I'm sure you have read it does have its sides (shakes,cramps,headaches) and can drain you when it comes to workouts. I do sup with taurine and I have potassium but bannanas are good. I'm by no means fat, but after a week or two of this with dosages 50 - 200 mcg and a clean diet, it can give great results. I don't seem to lose any muscle mass at all, it keeps me more alert and for the first week I'm not as hungry. Last cycle I did the same as I'm doing this time.

Back / Traps
Legs - Clen
Chest / Tris
Off - Clen
Shoulders / Bis
Off - Clen
Off - Clen

That seems to be good for me. I have about 2.5 - 3 months before i need to cut a few pounds for summer but thought I might do 2 weeks now just to keep the bf low. I intend on using it again as it is by far the best thing I have used.

Posted by: Mista

8/8

Chest / Tris

Incline 1x10 1x10 1x10
Flat DB 1x7 1x5 1x7
Tri extension 1x10 1x10 1x10
Flys 3x10
Tri pulldown 3x10
Peck deck 2x15

Dropped some weight and was concentrating on short RIs between 30 - 60 seconds.

Posted by: katt

so is this 1x 10 lbs... or 1x 10 reps???

Posted by: Mista

Quote:

Originally Posted by katt

so is this 1x 10 lbs... or 1x 10 reps???

10 reps.

Posted by: Mista

10/8

Bis / Shoulders

Alternate shoulder press 3x10
Hammer curls 3x10
Arnold press 3x10
Preacher curls 3x10
Standing shoulder press 6x5 with
Standing curls 6x5 no RI

All weights low with short RI 0-60

Posted by: Mista

13/8

Back / Legs

Pullups 3x10 slow
Seted rows 1x5 1x5 2x3
Leg press 2x10 1x30
Upright rows 1x10 2x5 1x10
Squats 3x10
Shrugs 3x10
Face pulls 2x5 1x10
Calve raises 3x10
Hypers 1x15
Face pulls 2x5 1x10

Posted by: Mista

14/8

Had clen again today, avoided it over the weekend because I was dehydrated from drinking. Should do abs tonight and possibly go for a swim or jog.

Posted by: DOMS

Quote:

Originally Posted by Mista

13/8

Back / Legs

Pullups 3x10 slow
Seted rows 1x5 1x5 2x3
Leg press 2x10 1x30
Upright rows 1x10 2x5 1x10
Squats 3x10
Shrugs 3x10
Face pulls 2x5 1x10
Calve raises 3x10
Hypers 1x15
Face pulls 2x5 1x10

How long do your routines take?

Posted by: Mista

Quote:

Originally Posted by DOMS

How long do your routines take?

Last night 1 hour. Usually 45-1 hour.

Posted by: katt

Quote:

Originally Posted by Mista

14/8

Had clen again today, avoided it over the weekend because I was dehydrated from drinking. Should do abs tonight and possibly go for a swim or jog.

Is that one of the sides of clen? Do you need to up your water intake while taking it?

Posted by: Mista

Quote:

Originally Posted by katt

Is that one of the sides of clen? Do you need to up your water intake while taking it?

Absolutely. I already drink plenty of water but when on it I am drinking a lot more.

Posted by: Mista

15/8

Chest / Tris

DB Bench 1x5 1x5 1x5 1x7PB
Incline 3x10 Short RI
Tricep extension 1x7 1x5 1x10
Tri pulldown 2x10 1x8
Flys 1x10 1x5 1x8

Posted by: Mista

20/8

Put shoulders off until Monday to break my usual cycle. Got sick Sunday night and was feeling like shit.

Alternate shoulder press 1x7 1x5 1x10
Arnold press 1x5 1x5 1x10
Preacher curls 1x5 1x5 1x5 1x10
Hammer curls 3x5
Seated shoulder press 1x10 2x5

I have had a back problem for 3 weeks, going to get a massage this week.

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