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Sebi
08-13-2003, 09:08 AM
Lately I have been feeling a bit fat so I decided that I need to cut for the first time in my life. Here it goes.

Split:

mostly 3 days on, 1 off, 2 on, 1 off

chest
back
shoulders, arms
quads, abs
hams, calves

start: 8-11-2003
bw 94.2 kg
bf 28.8 % --I know it's bull****, but at least I can monitor the changes.

All weights in this journal are given in kg. (European style or metric)
*2.2 gives the weight in pounds. Have a calculator ready if needed.

example:

bp
50*8 wu
100*6
100*4f2
100*4d2

read:
bench press
50 kg (110 lbs)*8 reps -- warm up set
100 kg (220 lbs)*6 reps
100 kg (220 lbs)*4 reps plus 2 forced reps (spotted)
100 kg (220 lbs)*4 reps plus 2 at lighter weight (drop set)

Sebi
08-13-2003, 09:09 AM
day 1
off

Sebi
08-13-2003, 09:12 AM
day 2
hams, calves

t-bar sldl
70*10 wu

sldl
105*8
115*8
115*8
115*8

leg curl
60*8
66*5
66*4+

reverse leg curl
bw*4

leg press mach calves
264*12
264*12
264*12

workout length: 44 min

cardio
running 35 min av bpm 130

Sebi
08-13-2003, 09:16 AM
day 3
chest

bp
55*8 wu
105*4
95*5
95*3f1
85*4
75*5

inc bp
60*6f1
60*5f1
60*4

dip
bw*10
bw*7

cab cross
40*8
40*4
35*4
30*4

pullover
40*8
40*5

side bend
30*10
30*10

workout length: 62 min

cardio
running 37 min av bpm 146

Sebi
08-13-2003, 10:06 AM
before 1

Sebi
08-13-2003, 10:07 AM
before 2

Sebi
08-13-2003, 10:07 AM
before 3

Dedicated
08-13-2003, 10:12 AM
Goodluck!

WillKuenzel
08-13-2003, 10:19 AM
You do look to be carrying a bit more fat than in the last pics I saw of you. But on that note you look considerably more muscular too.

Good luck with the cut. How do you plan on adjusting your diet, or are you just going to add in more cardio?

Sebi
08-13-2003, 10:26 AM
I was planning to do only more cardio and eat a bit less. Time will tell.

Shane
08-13-2003, 10:36 AM
Good to see you around again Sebi. Good luck with your cut man.

EdgarMex
08-13-2003, 11:16 AM
Good luck with the cut, you're looking very good on those pics. Are you going to be posting your diet too or just your workouts?

Herc
08-13-2003, 11:26 AM
Your BF is definately higher than last pics, BUT it looks like you have packed on some good LBM also. Try not to get "cut happy" and loose all that LBM, just enough so the BF% doesn't keep creping up as you add mass.

:thumbup:

Sebi
08-14-2003, 07:14 AM
Thanks guys. I really appreciate your comments.

EdgarMex - Maybe later I'll start posting my diet. I'm still working on it.

Sebi
08-14-2003, 07:20 AM
day 4
back

t-bar row
60*8 wu
120*8
120*7
120*5

cab row
97*7
97*6
97*6

chin
bw*6
bw*4

lat pulldown
97*6
87*9
87*6

lat pulldown (rev)
87*7
87*5
77*7

back ext
bw*8

cardio
running 37 min av bpm 135

ericg
08-14-2003, 07:33 AM
Dam man - you have packed on a shiat load of LBM it looks like!! Nice work, although it does seem a bit of fat sneaked in there as well - you look fuken awesome.

What did you use to get youf BF tested? 29% is WAY WAY off.

Sebi
08-14-2003, 08:02 AM
Thanks, eric. I have this bf% scale. I know it's not accurate, but anyway at least I know if I'm moving upwards or downwards.

Sebi
08-15-2003, 12:23 AM
day 5
cardio
running 37 min 7.1 km 677 kcal

Manveet
08-15-2003, 12:29 PM
You look great. Arms look massive, what they measure currently?

good luck with your goals.

Sebi
08-16-2003, 06:57 AM
Hi Manveet. Thanks.
My arms are 43 and 43.5 cm. That's about 17 inches.

rookiebldr
08-16-2003, 07:01 AM
Hey, Sebi. Nice to see your back around these parts again. I hope you're not too busy these days and can stick around awhile. It looks like your bulking went well - looking BIG!!!!

Good luck on the cutting goals.

Sebi
08-16-2003, 07:03 AM
Thanks, rookiebldr. I'm trying.

Sebi
08-16-2003, 07:22 AM
day 6
shoulders, arms

db shoulder press
15*10 wu
30*7
30*5
30*3

bb upright row
65*8
65*6
65*5

bent over lat raise
22.5*8
22.5*8

skull/ng bp
40*10/4
40*5f1/4
40*5/4

cab tri pushdown
70*8
70*6
70*5

bb preach curl
40*8
40*7
40*4+

cab bi
40*5
30*7

db shrug
40*16

workout length
42 min

cardio
nope

midee1
08-16-2003, 07:47 PM
[QUOTE]Originally posted by Sebi
[B]bf 28.8 % --I know it's bull****, but at least I can monitor the changes.

[QUOTE]

Damn dude I'm at 25.6% and look like **** compared to you. Either your measurement is wrong(no offense) or mine is. I'm betting yours:D

Sebi
08-17-2003, 06:38 AM
Hi midee,

My measurement (scale) is wrong no doubt. Thanks. :)

Sebi
08-17-2003, 06:44 AM
day 7
quads

squat
65*8 wu
145*5f1 / first time spotted squats
135*3f1
125*6f2
125*5f2

leg press
228*8
228*8

leg ext
97*6
97*4

hanging leg raise
bw*8
bw*8

workout length 42 min

cardio
running 37 min 698 kcal

Sebi
08-18-2003, 02:40 AM
day 8

cardio
running 38 min

This time in the mountains, so I'm exhausted.

Sebi
08-20-2003, 06:29 AM
day 9
hams, calves

sldl

55*8 wu
115*8
125*6
125*5
115*5

leg curl
62*6
62*5
57*6
57*5

rev leg curl
bw*6

leg press mach calves
369*14
400*12
400*12
400*12

seated calf raise
60*8
60*8
60*3</>

workout time 56 min

cardio
nope

Sebi
08-20-2003, 06:32 AM
day 10
chest

bp
55*10 wu
105*4
95*4
85*5
85*4
75*5

inc bp
60*5
60*4
60*4f1

cab cross
40*8
40*5
30*6
30*6

pullover
40*8
40*4

side bend
34*8

workout time 50 min

cardio
running 38 min

Sebi
08-20-2003, 07:02 AM
here a little graph about how well things are going.