Rob & Steve Smoke a joint

**Robboe** · 01-03-2005, 06:12 AM

Righty-O, here we go.

Start date: 2nd January (that’s yesterday)

Duration: 8 weeks

Target: 14-15lbs weight loss, of which, 10lbs fat loss. 4-5lb margin of error (muscle/water/food)

Training split: 6 day rotation, as follows:

Day Bodypart(s)

1 Thighs
2 Delts, Triceps
3
4 Back, Biceps
5 Chest
6

On seventh day, split begins at day one.

Cardio: Sprinting for 10-15 minutes, 3 times weekly. Sounds excessive, but should be ok.

Day Duration (mins)
1
2 10-15 (AM)
3
4 10-15 (AM)
5
6 10-15 (Any)

Therefore, only two days a week where I’ll do morning sprints (on eph/caf) and one day where I’ll probably do it in the PM. My squat poundage and leg workouts in general will probably suffer significantly, but it’s only short term. Also, hopefully I can add an inch to my calves.

Diet:

Gonna do something I don’t usually do when dieting and that’s leave carbs out of my last meal of the day. This is purely because I want more carbs earlier on in the day before my workout if I’m going to be doing morning sprints frequently. However, yesterday’s diet was a bit slap-dash as I’d not fully worked everything out, and since today is a bank holiday and my gym shuts earlier, I knew I’d be lifting earlier so had carbs in my last meal. Other than that change, it’s a pretty standard iso diet with 8 fish oil caps a day. Probably not enough fat but I’ll just see how I go before changing shit round so soon.

Supplements:

Have some 1AD/MO4HN to add to the fray eventually.

After a couple of weeks once I’m well into “diet mode” I’ll add in nicotine and eph for appetite and stimulation.

I have one bottle of sesathin so I’ll use that in the latter stages of the diet.

Maybe some Lipo-Ultra and/or Ab-Solved if I see it fit.

Game on.

**Robboe** · 01-03-2005, 06:14 AM

Ok, today i trained delts and triceps.

Been having trouble with my left delt for a few months now, so gave it a bit of an extended rest over the holidays. Went light today and seemed ok. Not gonna push it for a good long while yet though.

Triceps went well.

Summary:

Delts: 8 sets total.
Triceps: 6 sets total.

And then threw in about 4 sets of abs for the hell of it.

**Jodi** · 01-03-2005, 06:26 AM

Are you starting an AL journal too?

I wish I could only do 3 cardio sessions a week again. I've fucked myself because even after the marathon I'll have to continue with more cardio than typically necessary

**Twin Peak** · 01-03-2005, 07:13 AM

All, this is a joint journal for the cut-within-the-cut, so any of you other losers may feel free to join in, or start your own.

**Jodi** · 01-03-2005, 08:52 AM

You calling me a Loser?

**Robboe** · 01-03-2005, 08:56 AM

If the cap fits...

**Jodi** · 01-03-2005, 08:57 AM

Oh, ok so Steve is the loser! Gotcha

**Dale Mabry** · 01-03-2005, 10:56 AM

Alrighty, this will be the stats and pic thread for me, I will post my training and nutrition in my original journal.

**Twin Peak** · 01-03-2005, 05:03 PM

Stats on Wed. morning, when the diet begins. Here is a plan of attack:

And if I hadn't said it yet, my diet begins on Wednesday, pics Tuesday night, and stats as of Wednesday morning.

The 8 weeks will be four weeks of an Intensity Phase, followed by four weeks of a Volume Phase. I have been using the intensity phase for the past 3 weeks, though it has been low intensity, and not progressive. The progression starts now.

Here is my split:

Monday: Back and Traps
Tuesday: Chest and Calf
Wednesday: Off
Thursday: Delts, Cuff work, and Hams
Friday: Quads
Saturday: Upper Arms
Sunday: Off

Note: I do not train abs and forearms.

My first four days of Diet (Wed. - Sat.) will be No Carb, Low, No, High. Then I will be taking measurements every Sunday morning.

Then next three weeks, the remaining of the Intensity Phase, will have the following amount of High/Low/No carb days:

Week 2: 2/1/4
Week 3: 2/2/3
Week 4: 3/2/2

My last four weeks, the Volume Phase, will be as follows:

Week 1: 1/3/3
Week 2: 2/2/3
Week 3: 3/1/3
Week 4: 3/3/1

Supplements:

GXR -- 2 pills with every Carb Meal.
H.E.A.T. Stack -- start with 3 x twice daily, then increase every 2 weeks.
SesaThin and Fish Oil -- 2 of each, thrice daily.
7-OH (Lean Xtreme) -- max. dosing throughout.
Hoodia (and ECGC and Chocamine) -- probably won't start this until week two or perhaps week 3.

I also have a mix of ICE, LeptiGen Rebirth and extra synephrine, that I will use intermittantly whenever hunger strikes.

I will add PhenoGen the last two weeks, and the following 2-4 weeks post cut. Other supplements include whey (isolate and concentrate) , glucosamine, MSM, leucine, ICE (bcaas), arginine, and Vendatta (if I feel this is necessary pre-workout, on a high carb day).

And here is my last arm workout:

Barbell Curls

105 x 19
115 x 13
135 x 10

* This was excellent progress over last week, which means that (1) these workouts are productive at least in the short term and (2) eating like a fat bastard has its benefits.

Skull Crushers

95 x 22
105 x 18
115 x 10

Heavy Hammer Curls

85 x 7, 6

V-bar Pressdown

140 x 15, 12

Preacher Curl

70 x 13, 10

1-Arm overhead DB Presses

50 x 12
55 x 6

Standing Double Bi Overhead Cable (what the hell is this really called, anyway?)

30 x 14
35 x 12

Rope Kickback

25 x 17, 12

**Rocco32** · 01-03-2005, 08:20 PM

Are outsiders allowed questions?

**Luke9583** · 01-03-2005, 08:24 PM

Good luck

**Twin Peak** · 01-03-2005, 08:31 PM

Originally Posted by rock4832

Are outsiders allowed questions?

Everyone except you is.

**BigDyl** · 01-03-2005, 09:06 PM

Originally Posted by Twin Peak

Everyone except you is.

**Dale Mabry** · 01-03-2005, 10:15 PM

Stats

Shoulders-51"
Chest-44 3/4"
Arms-15 1/4"
Forearms-12 3/4"
Abdomen-37 3/4"
Waist-35 1/4"
Thighs-25 1/8"
Calves-L-16 3/4" R-16 7/8"

Skinfolds
Chest-11mm
Ab-32mm
Thigh-8mm

All stats unflexed

weight 226.9lbs

**Robboe** · 01-04-2005, 03:16 AM

Originally Posted by Twin Peak

Standing Double Bi Overhead Cable (what the hell is this really called, anyway?)

Overhead press-over?

**Robboe** · 01-04-2005, 03:19 AM

Tuesday 4th:

Got up. Did a short 3-4 minute jog for warm up. Did about 4-5 minutes worth of interval sprints, with the rest intervals getting progressively longer, thus indicating just how very unfit i actually am.

I swear i heard my heart ask my lungs "What the fuck just happend?"

Wasn't scheduled to do them this morning, but with yesterday's bank holiday fucking up my gym time, i figured i might as well start them today instead.

I took some photos yesterday. I look much, much worse on film than i do in the mirror. To be fair, i've done what i've wanted for the past 8 months with not a diet in sight since June, so i can't really complain. especially since i've had such a good laugh getting to this stage.

**Jodi** · 01-04-2005, 06:24 AM

Originally Posted by TCD

Overhead press-over?

Hercules Curls

All I can picture is Eddie Murphy in that movie The Nutty Professor chanting and clapping "Hercules, Hercules, Hercules"

**Twin Peak** · 01-04-2005, 09:16 AM

Nice chest (and calves) workout today. I did 9 sets, all very close to failure. I had nice energy, and a good pump, and the workout was mildly strenuous. All in all a good show. My problem has been getting out of bed. I can't do it, and so I have been getting to work late. Need to fix that -- hitting the snooze button for 90 minutes isn't working.

Today is my last day of gluttony (I had pasta, chicken parm, and bread for dinner, which I washed down with an enormous peice of ice cream cake last night), and I will have a large sushi and saki dinner.

Peace.

**Dale Mabry** · 01-04-2005, 05:05 PM

This is gonna hurt, I destroyed myself for 3 weeks during the holidays.

**Dale Mabry** · 01-04-2005, 05:12 PM

Last one

**PreMier** · 01-04-2005, 06:01 PM

Jesus Dale..

**Dale Mabry** · 01-04-2005, 08:47 PM

I know, I wasn't even pushing out with my gut. I gain and lose weight at will though. I am gonna do weekly pics instead of bi-weekly me thinks.

**aggies1ut** · 01-04-2005, 10:34 PM

Originally Posted by Dale Mabry

I know, I wasn't even pushing out with my gut. I gain and lose weight at will though. I am gonna do weekly pics instead of bi-weekly me thinks.

Damn men, lol. My friend got a small small gut over the holidays, but in two weeks he already lost it. I swear, that boy doesn't even need to necessarily tweak his diet that much either. Just eat a little cleaner and less junk, and bam, he gets cut.

**aggies1ut** · 01-04-2005, 10:38 PM

Btw, lol, I think this journal should have been called "Rob, Steve, and Dale Smoke a Phatty Blunt"

**Dale Mabry** · 01-04-2005, 11:02 PM

GImme a week or 2.

**aggies1ut** · 01-04-2005, 11:26 PM

Originally Posted by Dale Mabry

GImme a week or 2.

I'm not doubting ya at all.

**camarosuper6** · 01-04-2005, 11:47 PM

Shoot, he dont look that bad.

**Robboe** · 01-05-2005, 07:00 AM

Originally Posted by Dale Mabry

I know, I wasn't even pushing out with my gut. I gain and lose weight at will though. I am gonna do weekly pics instead of bi-weekly me thinks.

I don't think you look that bad. You can still see all the muscle you have underneath that'll look awesome when you drop 5-10lbs of fat.

The bi-weekly thing is for weight only. Stats and pics are fortnightly. Thereby making it easier to detect changes.

**Dale Mabry** · 01-05-2005, 07:40 AM

Isn't bi-weekly the same as fortnightly? Or am I mixing it up with bi-monthly?

**Robboe** · 01-05-2005, 07:52 AM

Originally Posted by Dale Mabry

Isn't bi-weekly the same as fortnightly? Or am I mixing it up with bi-monthly?

Bi-weekly means twice weekly.

Bi-monthly means twice montly, which can be rounded to fortnightly.

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