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BigB55
01-05-2014, 10:11 PM
Alright everyone this is going to be my first journal and i'm pretty pumped! I fractured 2 vertebrae in my lower back about 3.5 months ago and now I've been released to slowly start lifting weights with my lower body. Bad news is I have put on quite a bit of weight, sadly. I've gone from 185-215 in a little over a year, and i'm tired of it so this will be the road to losing the weight. My squats will be low in the beginning and i won't be deadlifting for probably another month(Doctors orders.) The plan is to weigh in every Sunday morning. I'm not huge on weighing a lot, messes with the mind!

Current Stats
Height: 5'9"
Weight: 215
Bf%: 20%

1RM
Bench: 260
Squat: 315
Deadlift: 385

Diet/Macros
In the beginning nothing special but after i get into this cut i will probably be starting Intermittent Fasting, I've had success in the past with it and will eventually start back on it.

Macros go as follows:
Protein: 185g
Fat: 60g
Carbs: 160g

I'll be trying to hit these everyday which will be about 1900kcals. But there will be low carb days and some alterations like that. These are just the main macros. My diet won't be super strict everyday, but it's not going to be loose either.

Workout
Since i take a weightlifting as a class during school i'll have that be my weightlifting workout, it's only a 45 minute class sadly but it'll do. I'll be following my coaches training program which consists of 4 weightlifting days(Mon-Thurs) and Friday will be usually some sort of cardio or a lightweight full body circuit.

As for cardio.. I'll be trying to get in about 4 days a week. Most of the sessions will be HIIT on the treadmill or some other treadmill work. Once it gets warmer outside ill be running or biking. I absolutely hate cardio with a passion so this will be tough haha. I have a sneaky suspension i will be suffering through the first week or so of cardio. Since i haven't had a hardcore cardio session since before i got hurt during football.

Goals
The main goal for right now will be to get down around 190lbs. As for body fat i'd like to be in between 14-16%. I know i'm going to be sacraficing some muscle during the cut but my main focus will be strengthening my lower and upper back, this has always been a weakness for me. I am also hoping to be squatting like i used to by the end of this cycle.

I'm planning on cutting until the end of school and seeing where my progress is by then. I'm mainly doing this journal for personal motivation but feel free to comment, critique, and make suggestions! I'm always ready to learn!

BigB55
01-06-2014, 09:10 PM
Monday 1-6

Chest Day today, just wasn't the normal day. Wasn't feeling it at all, couldn't finish any sets that i usually do with ease. I'm gonna guess it is because I haven't lifted weights for 3 weeks due to wisdom teeth surgery and holidays. Anyways here it is..

Bench Press: 135x10, 175x10, 185x6, 195x5, 165x8
Flat Bench DB Flys: 25'sx3x8
Decline Bench Press: 135x2x10 <----- Usually get 135 4 sets, like i said just feeling don today.
Military Press: 95x3x5
One Arm Incline DB Press: 30'sx2x8 Each arms

Cardio: 15 minutes on treadmill walk/run combo. Felt better than i thought it would.

Macros for the Day:
Protein:140
Fat:55
Carbs:166
Ended up right at 1700 kcals. Good diet overall today.

Pretty good first day. Weights should come around slowly. Off to the next day!

BigB55
01-07-2014, 08:01 PM
Monday 1-7

Today was a way better workout than yesterday. I drank a protein shake for lunch which is about 30 minutes before i worked out and for some reason i feel this credited to my energy, but who knows. On the other hand my diet suffered, went out to eat with buddies and broke down and hat 2 McDoubles at Mcds, that place is the devil. Definitely a mistake and won't be doing that again anytime soon.

Workout

Tri Extensions: 40sx3x12, Dropset 35sx20. SuperSet with EZ Bar Curls: 50x4x10
Split Squat: 115x3x10
Skull Crushers: 55x3x8
DB Single Arm Tri Extensions: 20sx3x6-8 Each Arm
Finished with about 10 minutes of Abs

I feel like I'm forgetting an exercise or two but that was most of it. Didn't get any cardio in today, double time tomorrow. I feel like I just don't have enough time in my weights class for what i'd like to get done, nothing i can do though, just work faster i guess.

Macros
Fat: 82
Protein:163
Carbs: 180

Ended up a little over 2000 calories. Not terrible but I didn't get many good fats from that poo Mcdonalds.

BigB55
01-08-2014, 08:07 PM
Wednesday 1-8

Today was a pretty good day overall, great workout and decently good diet today. Been getting quite a bit more energy with drinking my shake at lunch. I'll probably continue this for awhile. Nothing special today, here we go.

Workout-Back

Bent Over Rows: Warm up, 115x8, 125x8, 135-3x5
Reverse Grip Bent Over Rows: 135-3x5
Dumbbell Pullover: 25x8. 30x8, 35x8
Trap Bar Shrugs: 135-4x10
Assisted Wide Grip Pull Ups: 5x5
Bent Over Single Arm Dumbbell Row(Each Arm): 40x8, 45x2x8, Dropset 35x20

Felt Like a great workout, may not look like much but felt good.

Macros
Fat:69
Carbs:138
Protein:196

Endud Up at 1806 calories.

Cardio: All I did for cardio today was a few stair laps before weights, after school i was just drained. Plus i had to work after that.

So, Pretty solid day in my opinion! Haven't seen many notcable results bu ti'm not really expecting them as of yet.

BigB55
01-09-2014, 08:32 PM
Thursday 1-9

Hit up a good healthy set of squats for the first time in about 2 months today, and it felt great! I feel like i'm slowly getting back into it. Diet today wasn't great but wasn't terrible. Didn't eat much for supper, had cereal and that's about it.

Workout-Legs & Shoulders
Leg Curls: 50x10, 50x10, 50x 8+2
Front Raises(5 from a neutral grip then five from normal grip): 20x10, 20x 10, 20x10
Squats: 135x12, 145x10, 155x8, 165x6, 155x8, 135x10
Dumbbell Rear Lateral Raises, small incline: 15x3x6-8, 10x7
Upright Row: 45x8, 55x8. 55x8
Military Press: 95x8, 105x6, 110x5+1

Realized today i really need to focus on my posterior delts my strength just isn't there. Workout though felt good overall.

Macros
Fat:49
Protein:123
Carb:196

Way to many carbs today and not enough proteins but i just need to focus more on m diet. Skipped cardio again and felt pretty damn guilty, gotta make sure i get into it tomorrow.

BigB55
01-10-2014, 05:25 PM
Friday 1-10

Today was mostly a recovery day. Hit up Ab Ripper X during weights today, a small 10 minutes chest/tricep workout, and some stretching. No cardio. Other than that not much going on. Probably going to do one more week of regular dieting and then start Intermittent Fasting. Good news is my hunger is starting to go away between meals, haven't felt like I was starving for awhile.

Macros

Fat: 39g
Carbs: 249g
Protein: 141g

Calories: 1803
Tried to keep fats low and had kind of a carb overload day i guess you could say. Not a terrible day overall

Kong
01-10-2014, 06:10 PM
Good stuff mate. Why are your calories so low?

BigB55
01-12-2014, 09:39 PM
Good stuff mate. Why are your calories so low?

Mainly because i'm trying to maximize my weight loss in a short amount of time due to power lifting.

Sunday 1-12

So I go some great news on Saturday, my coach told me i'll be able to compete in the first power lifting meet this year. It surprised because most high school meets won't let you in without being in at least 3 lifts. So my meet will be January 25th with the weigh-in on the 23rd. The bad news is I will be in the 198lb weight class, although there is a 5lb working limit since it is considered a pre-season meet I will still need to be at 203. So I'll roughly need to cut about 10-15 lbs in less than 2 weeks, but it can be done. So you are probably going to see me having way low calorie levels than needed but its something i need to do. The plan is to keep protein levels as high as possible and carbs low, the only carbs i should be having is from fruits and vegetables. Cardio will be higher this next couple of weeks. Wish me luck!

As for workouts this weekend all i did was a yoga session on saturday and a stretch session today.

Diet was pretty rough on Saturday. Sunday i didn't eat much besides some pizza for supper.

Mark!
01-13-2014, 03:04 AM
Is your coach managing your macros or just your lifting? You may want to look in to carb cycling or something along those lines to keep strength up as much as possible. I honestly can't see you going much lower calorie wise than what you're doing already. You're going to end up losing weight yes...but you're also going to compromise any possible strength gains. Doing cardio 4 days a week plus lifting 4 days with a 5th accessory type day, you should be hitting some higher numbers at the table. I see pizza and McDonalds in here, which makes me think the calories you are getting are garbage calories. When I first started my lifelong cutting journey at 464 pounds I simply cut out junk food and started on a whole foods kick, got in to the upper 300's, then started keto and carb cycling and still running that now at the 280's looking for the 260's by meet time in May. I think you'd have a good shot hitting your weight by dropping carbs for that period of time but keep fat and protein up, with water intake up as well bud.

BigB55
01-13-2014, 07:13 PM
Is your coach managing your macros or just your lifting? You may want to look in to carb cycling or something along those lines to keep strength up as much as possible. I honestly can't see you going much lower calorie wise than what you're doing already. You're going to end up losing weight yes...but you're also going to compromise any possible strength gains. Doing cardio 4 days a week plus lifting 4 days with a 5th accessory type day, you should be hitting some higher numbers at the table. I see pizza and McDonalds in here, which makes me think the calories you are getting are garbage calories. When I first started my lifelong cutting journey at 464 pounds I simply cut out junk food and started on a whole foods kick, got in to the upper 300's, then started keto and carb cycling and still running that now at the 280's looking for the 260's by meet time in May. I think you'd have a good shot hitting your weight by dropping carbs for that period of time but keep fat and protein up, with water intake up as well bud.

Thanks very much for the advice, greatly appreciated. Besides those slip ups I've cut out junk food entirely and now that i know I'll be able to power lift i will be completely cutting them out. I understand i'm going to lose some muscle but this will be the only time ill be losing this much weight so fast. My plan is to go low carbs a day or 2 then kick up the carbs for a day that way i don't lose too much muscle. Being this is a pre-season meet and the real deal doesn't start till mid February I'm not super worried. But I really appreciate the advice. helps me so much! I'm trying to get 1.5 to 2 gallons of water per day as well, peeing like a racehorse!

BigB55
01-13-2014, 07:26 PM
Monday 1-13

Good day overall, weighed in this morning at 215 which means I have 12 pounds to lose. I'm feeling pretty confident. I plan on keeping carbs down today and tomorrow and raising them up on Wednesday. Workout felt great though today.

Workout

Bench Press
Warm-Up
170x8
185x8
195x5 dropset 135x9

Incline DB Press/ SS Leg Curls
40'sx3x8/ 50x3x10

Decline Flyes
20x8
25x8
25x8

DB Rear Lateral Raise
15x3x8

Cardio: 10 Minutes of Running(.95 miles), 10 Minutes of Stationary Cycling, 2 Sets of Pushups, Crunches, Mountain Climbers. 5 Minute Walk

Overall about 30 minutes of Cardio.

Macros/Diet
Fat: 26g
Carbs: 52g
Proteins: 120g
Calories right at 1,000. I know its way to low but i can't end up missing this meet. I'll do whatever it takes.

Workout was short and sweet but felt good. Cardio sucked like normal but i got through it. Good day overall!

Mark!
01-13-2014, 07:45 PM
http://lmgtfy.com/?q=brian+carroll+cutting+weight

Don't be offended by the lmgtfy link, it's just easier for me to use. Look at those links it pulls up for Brian Carrol's Cutting Weight E-Book. May be something you want to look in to. Typically crashing for a meet in a week or so, you're not going to lose muscle just like you're not going to put on muscle in that week. But, when you're already low calorie going in to an ultra low calorie phase, I'm curious how that'll work for you. Hopefully you'll see good things from it. I don't think you'll have much trouble dropping those 12 pounds in the time frame man. Should be good to go.

BigB55
01-14-2014, 07:57 PM
http://lmgtfy.com/?q=brian+carroll+cutting+weight

Don't be offended by the lmgtfy link, it's just easier for me to use. Look at those links it pulls up for Brian Carrol's Cutting Weight E-Book. May be something you want to look in to. Typically crashing for a meet in a week or so, you're not going to lose muscle just like you're not going to put on muscle in that week. But, when you're already low calorie going in to an ultra low calorie phase, I'm curious how that'll work for you. Hopefully you'll see good things from it. I don't think you'll have much trouble dropping those 12 pounds in the time frame man. Should be good to go.
Ill look into this. I'm just hoping it works out good for me and i don't absolutely suck or anything. Thanks for the help though its much appreciated!

Tuesday 1-14

As for today it was good besides the fact I didnt get any cardio in besides a brisk 15 minute walk in the A.M. Not very worried about it because i felt pretty good during my weights routine.

Weight:213.8

Workout (Tricep, Bicep/ Light Legs
Split Squat
135x10
175x8 (Felt pretty good just didn't think my back was quite ready for it.)
165x8
135x10

Tri Extensions/ SS EZ Bar Curls
40x3x10/ 50x4x8 (Added a set to bis, didn't feel like I had the pump i wanted.)

Tricep Weighted Dips
Body Weightx10
BW+35x10
BW+35x 8+2

Alternating DB Curl
30x10
35x10
40x6

Skull Crushers/ SS Diamond Pushups
55x8/ 8 Pushups
55x8/ 7 Pushups
55x6/ 4 Pushups ( Killed the Tris)

Military Press
95x8
105x7
105x6 dropset 75x10

Cardio: 15 minute walk

Macros/Diet
Fat: 63g
Carbs: 77g
Protein: 119g
1,351 Calories. Honestly didn't want to eat much today, was planning on having way higher protein but just couldn't bring myself to eat at supper.

Decent day. Ready for tomorrow begging to flippin love back days!

BigB55
01-15-2014, 06:21 PM
Wednesday 1-15

Didn't track macros today but I'm guessing they were close to the same as yesterdays. Good workout today although. Weigh-In tomorrow and see where my progress is. The official weigh-in will be next Friday.

Workout- Back

Trap Shrugs
45lb plates- 1x15, 2x12
135 on Barbellx10
180x8

Bent Over Rows
95x10
105x8
115x8

Supinated Grip Rows
115x8
125x2x8

DB One Arm Rows
40sx6
45x3x6

Negative Wide Grip Pull-Ups
3x8

Good pump on the back today, no macros today or cardio. I have GOT to get motivated for cardio.

BigB55
01-16-2014, 07:23 PM
Thursday 1-16

Workout-Legs
Squat
Warmup
155x10
165x8
185x2x6

Arnold Press
35sx4x10

DB Rear Lateral Raise/ SS Front Raises
15sx8/ 20sx12
15sx6/ 20sx10
10sx10/ 20sx10 (Could of gone harder on this.)

Leg Curls
50x3x10

Arnold Curls
25sx8
30x2x6

Probably should of focused more on shoulders today than i actually did. Forgot to do military press.

Cardio: About 12 minutes of HIIT and a few circuits of burpees, pushups, lateral jumps, and bodyweight squats.

Macros/Diet
Fat: 45g
Carbs: 109g
Protein: 97g
1211 Cals. Ate healthy today but didn't focus a lot on macros, i'm getting nervous for weigh-in I just haven't seen major weight loss yet. Might have to lower calories way down next week.

BigB55
01-20-2014, 05:06 PM
Hey guys sorry for the lack of posting these last couple of days I've just been so caught up in work and some other junk and haven't had time to post. The last couple days haven't been anything special, cardio here and there. Diet was alright through the weekend but not where i wanted it exactly. Didn't lift today because we didn't have school. I'll start my routine tomorrow though.

Mark!
01-20-2014, 07:12 PM
I'm going to assume you want feedback, since you're posting in a journal and all, so here's my advice again.

Your calories are stupid low. You're not going to benefit in the long term. You're not going to give yourself a strength platform to build off of later on down the road. You need to learn proper nutrition and what works for your body. Fuck the weigh in, what good is it to weigh in at the magic number you wanted if you end up with the strength of a 12 year old girl? Powerlifting and a very low calorie diet don't really go together in the long term.

BigB55
01-21-2014, 07:24 PM
I'm glad you brought that up Mark, I guess I forgot to mention i'm gunna lift in the 220 class for this meet. Pretty much what you just told me has been my thoughts for the last week. ALthough I am still gunna try to get down to 198 by my next meet but that not for 2 months and if i dont get there big deal, 220 it is.

Tuesday 1-21

Workout-Chest

DB Flys
25x10
25x2x8

Rear Lateral Raise/ SS Push-Ups
15x10/ 10
15x8/ 10
15x8/ 10

Bench
170x6
180x2x6 (Not sure but i absolutely sucked it up on bench today. Could be to low calories not entirely sure.)

DB Pullovers
30x10
35x10
35x10

Incline DB Bench
45x10
45x9
45x9 (My weightroom has no heavier dumbbells so I can't get any heavier)


Cardio was 15 minutes on the treadmill then a bunch of random abs, pushups, BW squats and so on.

Diet was pretty solid, carbs a little higher than protein but overall a good day.

Mark!
01-22-2014, 02:42 AM
Awesome man. Bad days happen on the bench, and anywhere else for that matter. I always tell myself bad days in the gym make for good days in meets, so long as you recover and kick ass the next go round. I'm glad you're going to stick with 220's. It's hard to worry about making weight for a meet that's less than 10 weeks out if you've got more than 20 pounds to go. Just go in, feel good and lift good. Getting down to 198's won't be a problem, but slow and steady wins the race.

BigB55
01-22-2014, 07:42 PM
Big thanks Mark! Love the slow and steady by the way, I live by that! I'm gonna see how i do at this meet and decide if i need to drop a weight class. I feel like the 2 months dropping 15 lbs will be way easier haha. Probably just going to get about a 3-500 calorie deficit. Shouldn't lose to much muscle though!

Wednesday 1-22

Split Squat
135x10
175x5x5

Tri Extensions/ SS Leg Curls
40sx12/ 50x8
45sx10/ 50x8
45sx10/ 60x8
45x10/ 60x6

Military Press
95x5
115x5
95x6
95x5( Couldn't Handle the heavier weight which was odd. Gotta keep working on this exercise.)

Tri Dips/ SS Close Grip Bench
BWx12/ 95x10
BWx10/ 135x7
BWx10/ 135x6 (Just a light day on Close grip.)

Single Arm Tri Extensions/ SS Bicep Curls
15x8 Each arm/ 30sx10
20x8/ 35sx8
20x7/ 35sx8

Todays workout was i guesss geared for triceps and arms in general. Didn't focus on one main group. Going to try to deadlift for the first time since surgery tomorrow so lets hope that goes well. Squats felt great today hopefully one more week and i'll be back to doing normal weight.

Cardio: 15 minutes of HIIT, 10 Minutes of Bike

Macros
132 P/ 158 C/ 45 F

Need to up my protein intake for sure and lower my carb, i'm not to depressed with fats though today.

BigB55
01-23-2014, 06:09 PM
Thursday 1-23

Had a good workout today but an absolutely horrendous diet. Had taco bell for supper, felt guilty as hell for it. No cardio as well. But i'll bounce back better tomorrow.

Workout-Back

Bent Over Rows
95x10
115x8
135x5x5( THis 5x5 set felt great!)
Stripset 115x6, 95x10

Trap Shrugs
45sx4x12

Supinated Bent Over Rows
95x8
135x3x6

EZ Bar Bicep Curls
Ladder of 5's (1,2,3,4,5,5,4,3,2,1)

Negative Wide Grip Pull-Ups
3x5

Ab Work

I feel like i'm forgetting some stuff but you get the idea.

Macros

110 P/ 221 C/ 72 F

BigB55
01-24-2014, 03:52 PM
Great workout today with legs, got cut short though. I'm just happy my I can squat with no pain in my back again. heaviest weight in 3 months I put up today.

Workout- Legs/Shoulders
Squat
135x8
175x6
185x6
195x6
175x6

Front Raises/ SS Quad Curls
20sx12/ 80x8
25sx10/ 90x8
25sx10/ 90x8

Shoulder Press
25sx8
30sx6
30sx8
30sx8

Like I said it got cut short i had a few more leg exercises to go.

Macros so far for the day..
32 P/ 22 F/ 62 C
Still have supper to go.

BigB55
01-27-2014, 06:45 PM
Monday 1-27
So the meet saturday went way better than expected. There was only like 7 guys in my 220 division and 3 of them looked like the Pillsbury dough boy haha. I was the first one to lift in my division since all the others were doing other lifts, I pushed up 260 on my 2nd attempt easy which was my max in December so i thought I would try 270. Got it up about a quarter of the way and i just gave out. I finished up getting 3rd which was crazy with the winning bench being 285. Although I had luck i still feel 198 will be way better for me. I actually talked to a powerlifting coach from another school and he suggested me some new macros and i'd get 1655 calories a day. Let me know what you think about this.

Workout
Flat Bench
135x10
195x6
210x4
225x3
135x12

Incline FLyes
20sx10
25sx10
25sx10

Leg Curls
50x10
50x8
60x8

Dumbbell Flat Bench/ SS Incline Reverse Flyes
40sx10/ 15x8
40sx10/ 15sx8

This got cut short because my coach told us to get some Ab work in.
Ab work/ Pushups to failure

Cardio: 15 minutes of HIIT. Low intesity on the bike for 5 minutes

Macros
111 P/ 34 F/ 79 C Didn't eat much supper today.

BigB55
01-28-2014, 06:07 PM
Tuesday 1-28

Workout Bi/Tri
Bicep Curls/ SS Tri Extensions
50x4x10/ 40x4x12

Close Grip Bench
135x10
135x10
145x8

Skull Crushers/ SS Hammer Curls
55x8/ 25sx8
55x8/ 25sx8
55x8/ 25sx8

Arnold Curls
35x2x6
35x3

Military Press
95x5
95x5
105x5
115x5
115x5

No cardio today

Macros
125 P/ 60 F/ 129 C

BigB55
01-29-2014, 06:56 PM
Wednesday 1-29
Watched some bad ass powerlifting videos today and was getting me all sorts of jacked! Good workout today and finally incorporated a cardio workout almost making me wanna puke!

Workout-Back
Bent Over Rows
135 5x5

Dumbbell Shrug
45sx4x15

Reverse Pull-Ups
BWx3x5

Supinated Rows
135x3x5

Deadlifts
135x12
185x10
205x8 (First deadlifts in a long time, felt great. Bunch of tighness after but went away in a few hours.)

Cardio was P90x CardioX then a small circuit workout.

Macros
134 P/ 50 F/ 103 C

BigB55
01-30-2014, 08:03 PM
Thursday 1-30

Workout-Leg and Shoulders
Front Raises/ SS Upright Rows
25sx3x10/ 55x3x8

Goblet Squat/ SS Quad Curls
45x3x10/ 90x3x8

Flat Bench Reverse Flyes
15sx3x10

Arnold Press
35sx3x8

DB Side Lateral Raise
15sx4x8

Leg Curls
40x12
50x10
60x10

Wasn't ale to do squats, the rack was taken the whole time.

Cardio was a .85 mile run and then some short sprints. Worked out to be a mile.
Macros
119 P/ 58 F/ 130 C Need to focus on getting in more protein

BigB55
02-05-2014, 10:12 PM
Wednesday 2-5

Haven't been posting for awhile been so busy with work. Snow storm had me out of school and haven't been able to lift. No cardio either, definitely fell off the wagon this last week. Going to get back into everything tomorrow though for good. Hopefully hitting legs tomorrow and might throw in some shoulders, also going to try and get a hard cardio session in as well.

BigB55
02-06-2014, 08:46 PM
Thursday 2-6

Didn't get a weightlifting workout in. But i did get a great cardio session in which includes sprints, squats, and other stuff, had a good sweat going for around 30 minutes.

Macros
128 P/ 176 C/ 56 F

BigB55
02-09-2014, 08:02 PM
Sunday 2-9

So I have decided to start a 12 week diet plan. I'll still do mainly my own workouts but different cardio splits and eating better. Pretty excited actually!

BigB55
02-10-2014, 08:08 PM
Monday 2-10

Workout Chest/Triceps

Bench Press
135x10
180x6
190x5
205x3

Tricep Dips
BWx12
25x10
25x12

Decline Bench/ SS Tri Extensions
135x10/ 45x10
135x10/ 45x10
135x8/ 135x8

Skull Crushers
55x8
55x7
55x7

I shoveled a bunch of sidewalks and stuff for cardio lol.
Macros
120 Protein/ 73 F/ 89 C

Went over on fats, otherwise good.

BigB55
02-11-2014, 08:03 PM
Tuesday 2-11

Didn't get cardio in today, coming down with the head flu felt like crap all day. Hopefully i'll pound some water and get over it before it starts in on me. If all goes well i'm planning for a good back day with some p90x cardio tomorrow evening.

Workout- Bis/ Light Shoulders and Legs

Split Squat
135x10
185x8
185x8

Incline Reverse Flyes/ SS Alternating DB Curl
15x3x8/ 35sx3x10

Leg Curls/ SS EZ Bar Curls
55x3x8/ 55x3x8-10

Military Press
95x8
105x6
105x6
115x6 Dropset 95x3


Macros
144 P/ 66 F/ 125 C

BigB55
02-12-2014, 06:43 PM
Wednesday 2-12

No macros today and didn't do cardio. Sickness is pretty much taking over lol.
Workout- Back

Bent Over Rows
95x10
105x10
115x8
125x8

Trap Shrugs
45sx4x10

Deadlifts
135x8
185x6
205x6
205x5

One arm rows
45sx6, 7, 8

BigB55
02-17-2014, 08:09 PM
Monday 2-17
Alright so today was pathetic, got cut short on my weightlifting time and had no motivation to do cardio with my cold. NOt the best eating either. But i am starting a 6 week program tommorow so everything should be back on track starting tomorrow!

BigB55
02-19-2014, 06:41 PM
Tuesday 2-18

Workout
Split Squat
135x10
145x10
155x10

Dead Lift
135x2x10 had to stop early, my back was killing me.

Military Press
95x8
95x7
95x5
95x5

Rear Delt Flys
15sx3x8

NO Cardio

Wednesday 2-19

Workout-Back/ Bis
Bent Over Rows
115x4x10

Lying Row
30sx8
35sx2x8

Trap Shrugs/ SS Alternate DB Curls
45sx3x15/ 30sx3x10

One Arm Rows/ SS Barbell Curl
45x8/ 55x8
40sx8/ 55x6
40sx8/ 55x6

Cardio: 1 mile walk/ run

BigB55
02-24-2014, 06:51 PM
Monday 2-24

Didn't get weights in today cause i had some school event. I was down three pounds on friday morning but after a trashy weekend went back to only one pounds down, i guess its progress though lol.

BigB55
02-25-2014, 08:04 PM
Todays workout was a little slow, i was just tired and still feeling sick. Had a good cardio workout though, did p90x plyometrics.

Tuesday 2-25

Chest/ Triceps
Flat Bench
180x5
190x5
195x5

Tri Extensions
35x3x12

Decline Bench
135x2x10
135x8

Incline DB Bench
40sx3x10

Single Arm Tri Extensions
15sx3x12


Macros
44 F/ 85 C/ 123 P

BigB55
02-26-2014, 09:15 PM
Wednesday 2-26

Back/ Delts
Bent Over Rows
95x8
115x3x8

Overhead Squat
85x3x5

Trap Shrugs
45sx4x15

Military Press
95x8
100x2x7
100x4

Flat Bench Reverse Rows
15x3x8

Reverse Pull-Ups/ SS Shoulder Push-Ups
BWx4x7/ BWx3x10

Great workout overall, Felt great. Took some PWO before, helped a lot.
Macros
37 F/ 60 C/ 147 P

No Cardio

BigB55
02-27-2014, 07:02 PM
Thursday 2-27

Today i really didn't have a set workout, hit the legs decently and then did some burnout of the triceps and did a could bench sets of max effort. Overall good day though. No cardio today though.

Weighed in today at 216.7 so hopefully i see that number drop soon.

Macros
134 P/ 40 F/ 110 C

BigB55
03-03-2014, 06:40 PM
Monday 3-3
Decided to go somewhat heavier weight and lower reps today, felt good.

Chest/Triceps
Flat Bench
135x10
205x3
215x3
225x2

Tri Extension
35x12
45x8
45x10
45x10

Close Grip Palm Grip/ SS Skull Crushers
135x3x5-8/ 55x3x8

Pullovers
35x3x10

Split Jerk
115x3x5 Just went for good form.

10 Minute Circuit Woakout for cardio

Macros
100 P/ 29 F/ 115 C

BigB55
03-04-2014, 07:03 PM
Tuesday 3-4

Good workout day, really killed the delts. One of my buddies has been talking to me about powerlifting and it jacks me up so much!

Deltoids

Military Press
95x8
105x6
115x5

Front Raises
45 Barx3x8

Flat Reverse Flyes
15sx10x8x10

Power Cleans
115x3x5 Did these just to get a good leg pump. havent done them in forever.

Behind Neck Press
75x10
85x8
95x8

Some other shoulder stuff I cant remember.

I didn't really track macros well today.

BigB55
03-05-2014, 05:01 PM
Wednesday 3-5

Back/Bis
Bent Over Rows
115x3x8 Dropset 2x15

One Arm Rows
40sx3x8

Trap Shrugs/ SS Ez Bar Curls
145x3x12/ 55x3x8

Incline Bench
115x5
125x5
145x5

Cardio was a circuit workout about 15-20 minutes

Macros
No macros today

BigB55
03-10-2014, 07:24 PM
Monday 3-10

This week will be messed up because our coach is making us max on our lifts to see where we are at. Maxed bench today and got 265 which was depressing and honestly it should of been 260 but i'm at a calorie deficit so I didn't expect a lot. Tomorrow I will max my squat.

Macros for the Day
130 P/ 136 C/ 56 F

BigB55
03-11-2014, 08:12 PM
Tuesday 3-11

Today was another max day and after the bad bench today I wasn't very motivated to lift but I got great news when I maxed squat! I was hoping for about 245-250 but i blew that out and got 270! i probably could of got up in the 280s but i didn't want to destroy my back or anything. SO that gae me some good news. Tomorrow I'll probably just try and get a decent arm and shoulder workout in.

Macros
129 P/ 45 F/ 147 C Little high on carbs but I'm not worried.

BigB55
03-12-2014, 07:59 PM
Wednesday 3-12

Did an arm workout today with some military press mixed in. Nothing special, made some fajitas tonight. It's definitely gunna be in my diet a lot more!

Macros
155 P/ 42 F/ 172 C Went over on my carbs quite a bit but i was under fats by 15 g so I wasn't too worried!

BigB55
03-24-2014, 07:54 PM
Monday 3-24

Haven't posted i awhile because of spring break.

Chest
Bench
135x10
170x9
180x5
165x8

Incline DB Bench/ SS Dips
40sx3x8/ 8, 8, 12

Tri Extensions
40x4x12

Plus a few others that I cant remember

BigB55
03-26-2014, 07:04 PM
Wednesday 3-26

Back/Biceps
Trap Bar Shrugs/ SS EZ Curls
135x3x10/ 3x65x6

Bent Over Rows
Warmupx10
115x8
125x8
135x6

Incline Bench
115x5
135x5
125x8

Single Arm Row/ SS Hammer Curls
40x3x8/ 25sx3x8

BB Lat Pulldown
65x3x8

God back day overall, better than usual.

BigB55
03-27-2014, 07:38 PM
Thursday 3-27
Sore as tits from yesterdays back day, seriously never been this sore from working out back. Also killed the legs today, doesn't seem like alot but i'm a hurting unit.

Hang Cleans
135x3x5

Front Raises
20sx3x10

Squat
180x7
185x8
190x8
205x4

Leg Curls
50x3x8

Calf Raises/ SS Box Jumps
BWx3x10/ BWx3x5


Macros
177 P/ 135 C/ 40 F

BigB55
03-31-2014, 06:50 PM
Monday 3-31

One one of my older buddies write me up a meal plan and training plan. I'm pretty jacked about it, it'll be more of a powerlifting feel do it rather than bodybuilding feel. Focuses on the three main lifts.

Chest/ Triceps
Bench Press
Warm-Up: Barx20, 95x10, 135x8
155x5
175x5
195x5
205x5
205x4

Paused Bench
135x2x6

Decline DB Bench
35sx1x20

Tricep Extensions
35x15
40x2x15

Board Press
185x1x3
165x2x5

Macros
165 P/ 40 F/ 110 C

Alinshop
03-31-2014, 07:58 PM
Monday 3-31

One one of my older buddies write me up a meal plan and training plan. I'm pretty jacked about it, it'll be more of a powerlifting feel do it rather than bodybuilding feel. Focuses on the three main lifts.

Chest/ Triceps
Bench Press
Warm-Up: Barx20, 95x10, 135x8
155x5
175x5
195x5
205x5
205x4

Paused Bench
135x2x6

Decline DB Bench
35sx1x20

Tricep Extensions
35x15
40x2x15

Board Press
185x1x3
165x2x5

Macros
165 P/ 40 F/ 110 C


What will be the main difference in your meal plan?

BigB55
04-01-2014, 08:02 PM
What will be the main difference in your meal plan?
A little bit higher calories but mostly just better structure to my diet.

Tuesday 4-1
Back felt decent today, I'm just tired of having to do such light weight. I'm slowly progressing though
Back
Deadlift
135x2x6
165x6
185x6
205x6

Barbell Rows
115x3x8

One Arm Rows
30x10
40x10
45x2x6

Power Cleans
115x5
135x3x3

Macros
180 P/ 60 F/ 123 C

BigB55
04-02-2014, 07:24 PM
Wednesday 4-2

Shoulders

Military Press
Warmup: barx10, 65x2x6
85x6
105x8
105x5

Weighted Dips
35x8
45x2x8

Incline Bench
135x5
140x5

Overhead Squat
A couple lightweight sets of this just to kind of stretch out the legs

Barbell Shrugs
135x2x10
205x3x10


Macros
170 P/ 33 F/ 146 C

BigB55
04-04-2014, 08:38 PM
Thursday 4-3

Legs

Squat
135x2x8
165x8
185x8
205x8
205x6

Leg Curls
30x8
40x8
50x2x8

Goblet Squat
40x2x10

EZ Curls
55x3x10

Can't remember the rest of what I did.

Friday 4-4
Did cardio in weights class and then stretching. Came home tonight and was bored as hell so i did like a 25 minute arm workout. Got a decentpump from that.

BigB55
04-07-2014, 06:30 PM
Monday 4-7

Chest
Bench
barx20
95x10
135x8
155x5
175x3
195x3
205x4
205x3

Straight Leg Deadlift
45x3x5

2 Board Press
135x5
175x2x5

Split Jerk
115x3x3

Wasn't able to get much done today, time got cut short.

BigB55
04-08-2014, 06:10 PM
Tuesday 4-8

Came down with a sinus infection today so i took the day off. I'm hoping this doesn't hinder my lifting progress by much. Got some medicine and feeling better already so Lets hope i keep going up hill.

BigB55
04-10-2014, 06:31 PM
Wednesday 4-9

Shoulders/ Tris

Military Press
barx10
65x8
85x5
95x5
110x5
110x4

Close Grip Bench Press
135x6
150x6
165x4

Weighted Dips
BWx8
35x8
45x8
75x8

Upright Rows
45x2x12

Incline Bench
115x5
135x3
155x3

Thursday 4-10

Squat
135x2x8
165x8
185x8
215x8
215x6

Leg Curls
40x2x8
50x8
60x8

Goblet Squats/ SS Preacher Curls
30x2x20/ 3x45x8, 6, 6

Barbell Curls
45x8
50x8
55x8

Awesome Leg/ Bi day, legs haven't felt this bad in a long time lol. I was a litle eerie about this workout at first but now I'm pretty jacked about it!

BigB55
04-14-2014, 07:20 PM
Monday 4-14

Bench
barx10
95x8
135x5
155x5
175x3
195x3
210x4
205x3+1

3 Board Press
135x8
185x2x6

Pause Bench
135x6
145x5

Tri Extensions
35x15
40x2x15

Straight Leg Deadlift
45x3x5

French Press
45x2x5
55x5

Felt good today besides having to take a little weight off on the last set of bench, i guess just had an off day.

BigB55
04-15-2014, 07:42 PM
Tuesday 4-15

Didnt get hardly any workout in didnt really have time. But i did get in the best deadlift workout ive had since my back injury, shows that im on my way up i guess!

Deadlift
135x2x5
165x5
205x3
225x2x5- Felt great after this one so decided to keep going.
255x3
275x2

After that i just got in about 30 minutes of some solid cardio. Jump ropes, sprints, burpees, etc.

BigB55
04-16-2014, 05:42 PM
Wednesday 4-16

Military Press
barx10
65x8
85x5
95x8
110x8
110x6

Close Grip Bench Press
115x6
135x6
150x6
175x3

Weighted Dips
Was sore from deads yesterday so these suffered lol.
BWx8
BWx8
45x10
45x8

Barbell Rows
135x4x8

Upright Row
45x12
45x12
50x10
50x10

Trap Shrugs
135x10
180x10
205x10

Good day overall, military was definetly better than last week. Everything felt good, looking forward to squats tomorrow!

BigB55
04-17-2014, 08:00 PM
Thursday 4-17

Squat

Squats
135x28
165x8
185x8
225x2x8
245x5<< PR since the back injury

Goblet Squat/ SS Preacher Curls
30x1x20/ 50x12
30x10/ 50x10
30x10/ 50x10

Barbell Curls/ Leg Curls
45x8/ 30x8
50x8/ 40x8
55x8/ 50x8
60x8/ 55x8

Yet another PR set today since the injury. Starting to feel really good with this program. My deads and squat are both coming along great. Hopefully bench will follow them.

Does anyone know if I sign up for a membership with USPA as ahigh school student will I ned to renew to an adult once I graduate?

BigB55
04-22-2014, 06:02 PM
Tuesday 4-22

Wasn't able to work out on Monday due to a funeral I had to attend. SO chest day will be Friday. Had a good deadlift workout today though. Dint have quite the same energy as last week but still puled some good numbers.

Deads

DeadLift
135x2x8
185x5
205x3
225x2x6
285x3

Barbell Rows
140x3x6
140x1x8

Trap Shrugs
185x2x8<---- Was struggling with this for some reason so I went and did just the 45 pound plates.
45sx2x12

Power Cleans
115x3
135x3x3

Pull-Ups
BWx3x2