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skinnyphatdude
03-09-2012, 08:14 PM
Currently 6'1, 190 LBS. Skinny fat guy; hence the username! Have 3 main goals over the next 2 months: 1) Follow cutting workout for the entire duration; 2) Have almost 100% paleo diet; 3) Break 21 mins in a 5K race. Will keep track of all 3 in my journal.

(1)Workout: Doug's High Def Cutting Routine

Cardio
Cardio is low intensity for up to an hour twice per day; First thing in the morning before breakfast and evening time, at least 2 hrs before bedtime. On AVG, will prob be closer to 1 HR total though.

Monday - Arms

Biceps
Barbell Curl (20, 15, 12, 10)
Dumbbell Curl (15, 12, 10)
Concentration Curl (15, 12, 10)

Triceps
Lying Tricep Extension (15, 12, 10, 10)
Rope Pushdown (15, 12, 10)
Dumbbell Extension (15, 12, 10)

Tuesday - Legs

Quads/Hams/Glutes
Squats (20, 15, 12, 10)
Leg Press (15, 12, 10)
Leg Extension (20, 15, 12)
Leg Curl (20, 15, 12, 10)
Straight Leg Deadlifts (15, 12, 10)

Calves
Seated Calf Raise (15, 12, 10)
Standing Calf Raise (20, 15, 12)

Wednesday - Chest

Chest
Incline Dumbbell Press (15, 12, 12, 10)
Flat Dumbbell Press (15, 12, 10)
Decline Dumbbell Press (15, 12, 10)
Cable Crossovers (12,12)
Incline Flys (12,12)

Thursday - Back

Back
Smith Machine Barbell Row (15, 12, 10, 10)
Bent Over Dumbbell Rows (15, 12, 10)
Wide Grip Pulldown (15, 12, 10)
Seated Rowing (15, 12, 10)
Hyper-Extension (15, 12, 10, 10)

Friday - Shoulders

Shoulders
Dumbbell Press (15, 12, 10, 10)
Side Lateral Raises (15, 12, 10)
Dumbbell Rear Delt Fly (15, 12, 10)
Dumbbell Shrugs (15, 12, 10)

Saturday & Sunday - Rest Days

(2)Paleo Diet

For those unfamiliar, basically lean meat, veggies, fruit, and nuts. No grains, wheat, cereals, dairy, cheese, beans, etc. Won't be doing protein shakes, should get enough protein from diet though. A lot of vitamins/minerals/antioxidants. I understand some criticize this diet, but I'm going to experiment with it for 2 months and make my own conclusion.

(3)Running

I have no running history, but a friend bet me that I could never break sub 20 in a 5K race. The challenge is on! Since 12/4/11 I've completed 7 5K races. First time on 12/10/11 was 24:38 (7:57 pace). Set my PR on 3/4/12 with a time of 21:42 (7:00 pace).
Will only update this section when something of note happens.

Cheers:clap:

skinnyphatdude
03-09-2012, 08:15 PM
Day 1 -


(1) Workout

Friday - Shoulders

Shoulders

Dumbbell Press
20's X 15
20's X 12
20's X 10
25's X 8

Side Lateral Raises
10's X 15
10's X 12
10's X 10

Dumbbell Rear Delt Fly
10's X 15
10's X 12
10's X 10

Dumbbell Shrugs
45's X 15
45's X 12
45's X 10

Was pretty conservative with the weight amount today. Still getting proper form down. New to weightlifting. Only have done minimal things through sports over the years. Still struggled on the last set of each lift though. Damn Im a weakling. I've always been the kid with weird freak strength. Can't lift for shit, but can scrap with the best of em.

Cardio
Walked 2 miles on the treadmill. 30 mins. Need to get this number up.

(2)Paleo Diet

95% Paleo today. Had some Ritz crackers for a snack. Oops.

(3)Running

Have another 5K race tomorrow AM! I've run this course before, so I'm anxious to get back out there and beat my previous time there. Don't know if a PR is in the cards, but I'll be ready to puke once I cross the finish line no doubt. Will keep everyone updated!