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

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.

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

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

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.

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.

Nice w/o Feeling better, ahem Hope you have a great weekend as well.

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

Originally Posted by Rocco32

Nice w/o Feeling better, ahem Hope you have a great weekend as well.

Thanks Rocco

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.

Good looking Shock workout!!

Nice wo Blu !

Really nice dips

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

Thanks for the feedback guys. Means alot.

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.

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

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

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

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

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'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.

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.

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.

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.

Originally Posted by Rocco32

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.

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.

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.

Damn that shock workout for legs looks painful.

Nice wo Blu !

I Can't wait to get back at it !

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!!

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.

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.

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

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

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...

Originally Posted by Rocco32

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

Thanks Rocco

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.

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.

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

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.