The alpha male

[bwrag]

i feel like i look worse....but my stomach is harder(or just less giggily)



i always freak when weight starts falling off

I feel that way to when Im cutting, but push past that and youll get where you want to be in no time. btw great job on the log

 

[bigbenj]

Don't be "that guy", who fears getting small, and stays bulky.

 

[KILLEROFSAINTS]

267 sure looked an felt better than 320

 

[bigbenj]

For sure. 320 was terrible for you. Just keep on truckin'.

 

[KILLEROFSAINTS]

i was like "yeah but most 320 dudes are way fatter"....true but still , i could barely tie my shoes

 

[KILLEROFSAINTS]

Back

stiff arm pulldowns
80
90
100
110
120
130
140 all for 12

underhand pulldowns

260 x 12 x 3

wide pulldowns

260 x 12 x 3


cable rows


260 x 12 x 5 or 6 sets

db rows

100 x 12 x 5 sets


hopefully cardio and screwin later

 

[KILLEROFSAINTS]

fuking circuit day


40 pound dbs


db squats
shrugs
laterals
upright rows
arnold presses
single overhead ext
curls one arm at time
bent rows
dips
pushups
crunches
reverse crunches
squats


all for 12 reps...some rest pause excet dips


went thru 4 times

brutal

 

[halpert]

fuking circuit day


40 pound dbs


db squats
shrugs
laterals
upright rows
arnold presses
single overhead ext
curls one arm at time
bent rows
dips
pushups
crunches
reverse crunches
squats


all for 12 reps...some rest pause excet dips


went thru 4 times

brutal

I might try this.
Sounds brutal. How long does this workout take you to complete?

 

[KILLEROFSAINTS]

I might try this.
Sounds brutal. How long does this workout take you to complete?

one set or circuit takes about 5 to 6 min....thats with no rest between exercises....2 min rest between circuits....the weight is light but the lack of oxygen makes it get heavier each time you do it

 

[KILLEROFSAINTS]

things have been crazy busy



started a new job for one



im down to 257.....that 13 pounds in this contest

 

[KILLEROFSAINTS]

my new job sucks!!!!


but im adapting


finally did shoulders


db laterals


7 to 10 sets?

12 to 15 reps

30 pounds whole time


db upright rows

45 x 12 7 sets?


arnold press

5 to 7 sets?

75 x 12 reps

db military press

90 x 12 x 4 sets



5 sets of rear delts



just getting a pump not going crazy


happy to workout again


254.6 lowest weight so far

 

[KILLEROFSAINTS]

back




stiff pulldowns

50
60
70
80
90
100
120
130
140
150


all for 12 to 15


barbell rows

135 x 12 x 3 sets

225 x 12 x 4 sets


underhand pulldowns

260 x 12 x 5 sets



dorian deads


315 x 12 x 3 sets



10 sets of assorted shrugs...db ....barbell...hs

 

[KILLEROFSAINTS]

chest day



bodyweight dips


12 reps 4 sets




crossover


90 x 12 to 15 x 5 sets



flat smith press


1 ps x 15 x 2

2 ps x 15 x 2

3 ps x 10 to 12 x 3 sets


30 min on treadmill

 

[KILLEROFSAINTS]

253 today...evening


17 pounds so far

 

[KILLEROFSAINTS]

252.2


back yesterday
traps...tired


might do some bis later thats it

 

[bigbenj]

lets see some sexy pics!!!!

 

[KILLEROFSAINTS]

lets see some sexy pics!!!!

i honestly do not think i look better at my lighter weight....maybe im just paranoid

 

[KILLEROFSAINTS]

did an arm day


single arm overhead db ext

35 x 12 x 6 or 7 sets



120 pound db ext...10 reps....just didnt push it


incline skulls

100 x 15 x 3 sets

160 x 10 to 12 x 3 sets


underhand single arm ext


50 x 12 to 15 x 6 to 7 sets




preacher curls


100 x 12 to 15....3 sets

130 x 12 x 3sets



incline db curls with painful negs

didnt /couldnt count reps...5 sets

 

[GFR]

i honestly do not think i look better at my lighter weight....maybe im just paranoid

You have to grow into the weight, right now you are depleted so you look flat. Give it a month post cut and you will look better at that same weight if you maintain it.

 

[KILLEROFSAINTS]

i sure hope so...

 

[GFR]

i sure hope so...

I have been cutting since October 2nd 2011, started at 274 and got down to 231 by mid Febuary, so 43lbs in just over 4 months. I looked in the mirror that day when training and I looked like shit, saggy skin, flat and I did not feel solid at all. So I took 2 weeks off, now am around 236lbs and look much better and skin is tight again.

I really think the body can only take so much weight gain or loss in a short span of time.

 

[KILLEROFSAINTS]

ive noticed less energy and strength lately thats for sure

 

[KILLEROFSAINTS]

YouTube Video

 

[GFR]

Fucking great Arnold posters!

 

[KILLEROFSAINTS]

i got them everywhere...there are two an a half bathrooms in the house...the only one arnold isnt in is my wifes

then i have them all over the "weight room"

 

[KILLEROFSAINTS]

shoulders


standing db press

90 x 6 to 10 x 4 sets


db laterals...slow and strict


30 x 12 x 7 sets....not fst 7 crap


db upright rows


40 x 12 x 6 sets



front raises


40 x 12 x 5 sets


db shrugs

90 x 12 x 5 sets

 

[Canucklehead]

Sup bro... how's the new job treating you? Looking skinny in the new vid.

 

[KILLEROFSAINTS]

lol skinny



my new job sucs

 

[Ryanhill]

Keep uP the good work

 

[KILLEROFSAINTS]

chest and tris


crossovers


50 x 20 x 2
60 x 20 x 1
70 x 15 x 2
80 x 12 x 1
90 x 12 x 2


incline cable flyes


90 x 12 x 4 sets



flat smith


1 plate x 15 x 2
2 plates 12 x 2
3 plates x 8 to 10




overhead ext

30 x 12 x 2 sets
40 x 12 x 2 sets



underhand ext

50 x 12 x 5 sets



pushdowns


150 x 12 x 4 sets


will walk the treadmill before bed