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

**bludevil** · 05-05-2005, 02:43 PM

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.

**FishOrCutBait** · 05-05-2005, 05:09 PM

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

**bludevil** · 05-05-2005, 05:56 PM

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

**Rocco32** · 05-05-2005, 08:26 PM

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

**bludevil** · 05-05-2005, 09:16 PM

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.

**FishOrCutBait** · 05-05-2005, 09:22 PM

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...

**bludevil** · 05-06-2005, 09:03 AM

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.

**bludevil** · 05-06-2005, 09:06 AM

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.

**yellowmoomba** · 05-06-2005, 09:43 AM

Good to see you starting a journal Bludevil

**bludevil** · 05-06-2005, 09:54 AM

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.

**Rocco32** · 05-07-2005, 05:20 AM

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.

**Pylon** · 05-07-2005, 05:40 AM

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

**FishOrCutBait** · 05-07-2005, 09:55 AM

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)

**King Silverback** · 05-07-2005, 05:23 PM

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!!!

**bludevil** · 05-09-2005, 08:37 AM

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.

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?

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

**bludevil** · 05-09-2005, 08:50 AM

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.

**bludevil** · 05-09-2005, 12:57 PM

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

**P-funk** · 05-09-2005, 01:13 PM

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)?

**bludevil** · 05-09-2005, 01:57 PM

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%

**Pylon** · 05-09-2005, 02:00 PM

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

**bludevil** · 05-09-2005, 03:08 PM

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

**King Silverback** · 05-09-2005, 03:10 PM

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

**bludevil** · 05-09-2005, 03:13 PM

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

**Rocco32** · 05-09-2005, 04:38 PM

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

**FishOrCutBait** · 05-09-2005, 05:34 PM

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

**gwcaton** · 05-09-2005, 05:41 PM

Originally 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%

Nice wo !

I like your goals and your reason

**King Silverback** · 05-09-2005, 05:43 PM

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!!!

**yellowmoomba** · 05-09-2005, 06:16 PM

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

**bludevil** · 05-10-2005, 07:24 AM

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.

**FishOrCutBait** · 05-10-2005, 09:10 AM

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

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