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cpc5304
02-03-2008, 07:17 PM
Okay, done with the partying stages of my life, and decided to get serious. I would love to just bulk and get huge, but I have a promise to fulfill.

PHASE 1- Extreme Cut
I miss wrestling every single day, and many days talk about it. My fiance thought that I should start again, and I explained to her that I am not in the kind of shape required to do so. So after some talking, I decided she was right. I weight 185 right now, at roughly 15% BF. I am going to cut to 160, hold that long enough to compete in a couple of opens this spring/summer, then bulk big time, long term. I would just continue to bulk and go a higher weight, but after not lifting for a couple of years, and only really starting a few months ago, I don't have the strength to go 171. Also, a friend was saying that there was no way I could make it to 160, and we have a bet riding on my ability to do so.

2/3/08- Height- 5'11, weight- 186, ~15% BF.
Bench; 225- yeah, I know that's bad
Squat; 285
Deadlift; 245

cpc5304
02-05-2008, 07:49 PM
Okay, yesterday was a good workout.

Bench Press
2x5- 185
3x15- 135

Incline Dumbell Press
2x5- 60
3x15- 40

Decline Pec Fly
4x15- 25

Dips
3x15

Skull crushers
3x12- 40

Close Grip bench
2x12- 75- this is a workout with which I have always struggled

After that, did 20 minutes of cardio on an eliptical up and incline, 300 calorie burn, followed by 15 minutes in the sauna.

Weight is 184.

Tonight is going to be a cardio session only- my workout buddy went to the Cav's game (beat the Celtics in somewhat dramatic fashion- great game, just ended), and the gym closes at 11, so don't have time for a full lift.

Been eating roughly 2700 calories, 200g protien, 10-15g fat a day, a good amount of carbs. Diet has been mainly consisting of chicken breast, milk, orange juice, fruit, beef, sloppy joes tonight (and probably for a couple of days, made 2.5 pound of ground beef), and whey just mixed in milk. I get plenty of carbs, a decent amount of calories, plenty of protien, but almost no fat. I might guess that 10 grams is even a little much. The only source that has more that 1g fat in a serving is peanut butter, and I have one PBJ a day. I would love to do nothing but eat, but thats for this summer after I do what I have to do.

To the gym now for cardio.

cpc5304
02-06-2008, 05:03 PM
Last night, 33 minutes on eliptical, 443 calories burn, down to 183 pounds, 23 to go. Legs tonight, so probably no running.

Btw, Sloppy Joes made with Bison meat are freaking amazing. I made two pounds of ground bison last night, threw some manwich sauce on it, and made sandwiches with pepper jack cheese on them, awesome.

cpc5304
02-06-2008, 09:55 PM
Tonight was
Barbell Military Press (Standing)- 2x5, 3x15
Dumbell Shoulder Press (Seated)- 2x5, 3x15
Standing Upright Row- 4x15

Squats- 2x10, 1x5, by this time I was gassed

10 minutes on the eliptical, then 15 in the sauna

cpc5304
02-07-2008, 10:23 PM
Tonight, light day, been exhausted at work, had to take a sleeper sofa up to the fourth floor of an apartment complex today, stairs only.

Preacher curls- 3x15- 60 pounds, 1x5- 70 pounds, 1x5- 75 pounds
Barbell curls- 3x15- 60 pounds, 2x5- 75 pounds
Reverse curls- 2x10- 50 pounds- suck at this, never done it before, motion feels weird

20 minutes on the eliptical (200 calories burnt), then 20 minutes in the sauna.

weight staying around 184

cpc5304
02-09-2008, 07:18 PM
Last night= 2.5 mile run

Today
Chest
Bench Press- 2x5- 185, 2x12- 155
Cable Crossovers 3x15- 25 each side

Back
T-Bar Rows- 2x5- 105, 3x15- 75

Abs, did two sets of 20 on the machine where you hang upright and raise your legs straight out in front of you, don't know the terminology for that.

Ate like a pig today, sloppy joes (dipped tostitos in them +finally finished that huge batch off), pulled pork sandwiches (3), two protien shakes, and a small bag of gummy bears. I needed a day away from the strict diet.

Weight is staying the same, but I can tell my cardio is improving, that's a good sign for the cut.

cpc5304
02-10-2008, 03:23 PM
Okay, change in goals here. I realized that by cutting to 160, I would be losing muscle, rather counterproductive to my long term goals. So now the magic number is 171. I have 14 pounds to lose, and 3.5 months to do it. I am going to do a very clean bulk for the first two months, then halfway through April, switch to a cut.

Going to the gym now.

cpc5304
02-10-2008, 08:57 PM
Okay, tonight had to be a short workout, but I got some decent stuff in

Military Press- STanding Barbell
4x6- 105
Seated Dumbell Military
4x6- 50/hand

Calf Raises- 3x10

Abs- Ab Chair- leg raises (legs straight, not knee raises)
3x15

Since I decided to bulk, I love that my gym shares a building with a Chipotle. I got a double chicken burrito after my lift (1249 cals, 48g fat, 82g protien, 132g carbs), then had a South Beach chicken and veggie pizza a couple of hours later (330 cals, 10g fat, 30g protien).

cpc5304
02-11-2008, 08:56 PM
Tonight;

Deadlift, 3x15- 2x5
Pull Ups- 3x12- BW
T-Bar Rows- 3x15, 2x5

Curls, Barbell, dumbell, and hammer

3000ish cals today, almost 300g protien, low fat, plenty of carbs, good day dietwise, ate about every 2-3 hours all day

cpc5304
02-16-2008, 08:49 PM
Haven't posted on here in a few days, been busy, but been working.

I found out that the first wrestling tournament I can compete in is March 9th- Yikes! I was planning on another month or so of bulking before cutting for competition, and now I only have three weeks.

I plan on going 165, and I am about 182 right now, so 17 pounds in 3 weeks. Not too bad, pretty manageable, just going to be a lot of work. The weights are going to be reserved for light work at night, to keep the body working through the night, and most of my time will be spent on some intense cardio. After the tournament, back to the clean bulk, with cutting at the end of the week for weigh ins.