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Roark
08-06-2005, 07:41 AM
i think i will start a journal

current stats: 6'1 210

current situation: it feels like i've been cutting forever. i bulked up to about 232 in march. i'm trying to cut off as much bf as possible before i start a proper bulk in maybe october.

i have the serious love handle affliction, so it looks like i will have to lose a lot to finally get rid of those. after dropping 20+ lbs, they still havent' moved much.

current diet: i'm getting about 2200 cals/day with a 40/30/30 split.

current routine: i have just started back with WBB 1 after getting bored w/ what i was doing previously.

pics: http://wannabebigforums.com/showthread.php?t=67961

Roark
08-06-2005, 07:47 AM
8/6/05 - Shoulders/Bis/Tris

Standing Military: 95 x 8, 115 x 8

Close-Grip Bench: 185 x 5, 165 x 7

BB Curl: 105 x 6, 95 x 8

DB Shoulder Press: 70s x 6, 60s x 8

OH Tri DB Press: 70 x 8, 70 x 8

Standing Hammers: 50 x 6, 45 x 8

Side Lat Raises: 25 x 10, 25 x 10

Went a bit easy today and concentrated on form. The workout switch-up definitely had my body talking back.

Roark
08-09-2005, 10:39 AM
8/9/05 - Chest/Back

Bench: 215 x 5, 215 x 5

Deadlift: 275 x 5, 275 x 5

Incline DB Press: 85 x 8, 90 x 5

Narrow Grip Pullup: BW x 6, BW x 6

Dips: BW+25 x 8, BW+25 x 8

BB Rows: 155 x 6, 155 x 6

DB Shrugs: 90 x 8, 90 x 8

DB Flys: 45 x 8, 45 x 10

Hanging Knee Raises: 10, 10

Felt extremely weak today. I seriously thought i was going to pass out in the gym. I've had 2000-2200 cals the past two days. I may need to up it, or time them better the previous evening. I still felt light-headed until about 1130 after i had consumed 700 calories.

Weight: 210.5

Roark
08-12-2005, 05:35 AM
ehhhhhhhhhhhhhhhhhhhh

8/12/05 - Legs

ATF Squats: 225 x 5, 225 x 5

SLDL: 185 x 8, 185 x 8

Single Leg Seated Calf: 45 x 5, 45 x 5, 45 x 5, 45 x 5

Leg Press: 3pps x 6, 4pps x 8

First leg workout in 3 weeks. Low volume. First working set of squats was rough, second wasn't too bad. Definitely do NOT like doing the seated calf raises one leg at a time.

Weight: 210.75

No weight loss this week. Have been strict with the diet. I guess I'm just in a plateau right now. Ordered BF calipers last night. I believe I will just cut to a certain BF% and then I can start eating again. Hail Satan!!!!!!!!!!!

Roark
08-13-2005, 07:21 AM
8/13/05 - Shoulders/Bis/Tris

Seated Military: 135 x 8, 135 x 7(see comments)

Close-Grip Bench: 185 x 3, 185 x 5

BB Curl: 105 x 6, 105 x 6

DB Shoulder Press: 70s x 8, 70s x 7

OH Tri DB Press: 80 x 6, 85 x 5

Standing Hammers: 50 x 6, 50 x 6

Side Lat Raises: 25 x 8, 30 x 8

Single Arm Tricep Pulldown: (4)50 x 5 *no rest*

Single Arm Cable Curls: 70 x 8, 70 x 8

First time doing seated military since i "sprained my lateral deltoid" according to the doctor. The ergonomics of the military press cage and my arm length do not allow for me to lift the bar off w/o injury. Even w/ 135 today i still had very noticeable pain in my shoulder. Back to standing military next week.

All in all, not too bad. I don't like working out on Saturdays though, too many people. I'm used to the weekday morning sparseness. My social phobia manifests itself w/ too many people working out around me.

Weight: Stayed away from the scale due to my cheat meal last night.

MM
08-13-2005, 09:25 AM
Nice looking strength EC, especially on a cut. Keep it up.

Roark
08-16-2005, 05:54 AM
Thanks MM

8/16/05 - Chest/Back

Bench: 225 x 4, 225 x 4

Deadlift: 275 x 5, 275 x 5

Incline DB Press: 90s x 6, 90s x 6

Narrow Grip Pullup: BW+10 x 5, BW+15 x 5

Dips: BW+25 x 8, BW+25 x 8

Felt pretty good today. I cut the workout short due to my shoulder still hurting from saturday. Deads were pretty rough. Low cals still affecting my energy.....of course.

Weight: 210.5

Haven't lost any weight in a couple of weeks. I think it's still remnants from my loose weekend as far as eating goes.

I've decided to cut until Oct. 1 regardless of my weight and to start my bulk at that time. Ready to get back to pushing some real poundage.

Roark
08-18-2005, 05:51 AM
8/18/05 - Legs

ATF Squats: 225 x 5, 245 x 3

SLDL: 185 x 5, 205 x 5

Seated Calf: 100 x 8, 100 x 8, 100 x 8

Leg Press: 4pps x 5, 4.5pps x 8

Legs...........weak

Weight: 210.25

Diet going well this week. I think if i could get over this bout of constipation i'd be <210.

MM
08-18-2005, 06:17 AM
Good leg workout man, get those wheels developed.

Roark
08-20-2005, 07:03 AM
8/20/05 - Shoulders/Bis/Tris

Standing Military: 95 x 5, 115 x 5, 135 x 4

Close-Grip Bench: 185 x 5, 185 x 5

BB Curl: 105 x 6, 105 x 6

DB Shoulder Press: 70s x 5, 75s x 5

OH Tri DB Press: 85 x 5, 85 x 5

Standing Hammers: 55 x 5, 60 x 5

Side Lat Raises: 30 x 8, 30 x 8

Weight: 209.5

That's the lightest I've been in probably 4 years. I'm hoping to be down to 205 by the end of my cut on 10/1.

Workout was okay, just going through the motions really. Went up on a few lifts from last session. Shoulder re-injury from last week is causing some aggravation, but not enough for me to miss a workout. Treating with ibuprofen and skelaxin.

Roark
08-23-2005, 07:08 AM
8/23/05 - Chest/Back

Bench: 225 x 5, 235 x 3

Deadlift: 225 x 5, 275 x 3, 295 x 3

Incline DB Press: 90s x 5, 95s x 5

Narrow Grip Pullup: BW+10 x 5, BW+15 x 5

Dips: BW+25 x 10

DB Fly: 45 x 10, 45 x 10

DB Shrugs: 90s x 8, 90s x 8

Not too bad. It seems like my strength loss has plateaued for the time being. Hopefully I can maintain this level for the rest of my cut.

Shoulder crapped out after first set of dips. It's still not anywhere near 100%.

Weight: 209.5

Very happy with my weight. Seems like my cheat day didn't hurt too much. Excited to see what my weight is on Saturday.

Canadian Crippler
08-23-2005, 07:12 AM
Seems like too little for your upper back; I'd throw out the dips or flies and put in some BB or DB Rows. imo

galileo
08-23-2005, 07:13 AM
More Back.

Roark
08-23-2005, 07:46 AM
thanks for the input

i had BB rows in the rotation for today's workout

but i gassed towards the end

will put them in for sure next week!

Roark
08-25-2005, 06:02 AM
8/25/05 - Legs

ATF Squats: 225 x 5, 245 x 3, 245 x 3

SLDL: 185 x 5, 205 x 5, 225 x 5

Seated Calf: 105 x 8, 105 x 8, 105 x 8

Leg Press: 4.5pps x 5, 5pps x 5

Felt maybe a little bit stronger than I have lately. Squats still very hard on me. Trying my best to concentrate on depth.

Weight: 209.5

Coke
08-25-2005, 08:35 AM
Based on what I can see here you are moving up gradually in your sessions, doing great!! - nice leg session.

Roark
08-26-2005, 05:54 AM
Thanks CoCoa

8/26/05 - Shoulders/Bis/Tris

Standing Military: 95 x 5, 115 x 5, 135 x 4

Close-Grip Bench: 185 x 5, 195 x 4

BB Curl: 105 x 6, 105 x 6

DB Shoulder Press: 75s x 5, 75s x 5

OH Tri DB Press: 85 x 5, 90 x 5

I didn't even realize i left off hammers and side lat raises until i sat down to write this. That's what a damn cut will do to your mind.

Weight: 209.75

NO WEIGHT LOSS THIS WEEK!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Okay, as I stumbled through another meaningless workout today I think I decided to start my bulk on Sept. 1 rather than Oct. 1.

I'm just sick of not eating and I'm REALLY sick of not making any gains in the gym for 6 months.

I've lost 20+ pounds, and although I'm not where I want to be, I think that it's time to flip the diet.

I've proved to myself that I have the determination and dedication to succesfully cut, and I think that this bulk will produce less bodyfat than the previous one. In fact, I'm sure of that.

So, after I get back from labor day.........THE BULK IS ON!!!!!!!!!

Coke
08-29-2005, 10:11 AM
...THE BULK IS ON!!!!!!!!!

Flip the diet bro - U know thats right, lets to this!!...its crucial for me too to get to bulking like never before.