My cut untill 9% body fat

[crazyskater52]

Hey everyone, for a while now I've been starting and quiting and not caring as much, but now I want it really bad, I love being stronger and more in shape than most people, and I want to be dedicated again. So I am starting a cut now until 9% body fat or around there, I am about 18% right now.

[crazyskater52]

Thursday Day 1: 11/2/06

Weight in Morning: (Didn't Check)
Slept: 7 hours

Exercise:

Biceps, Triceps, and Shoulders

Seated Dumbbell Press: 2x12 (45) (supersetted)
Standing Dumbbell Lateral Raises: 2x8 (45) (supersetted)
Front Barbell Raises: 2x6 (50) (supersetted)
Incline Skull Crushers: 2x9 (69)
Incline Dumbbell Curls: 1x10 1x9 (45)
Dips (weighted): 2x12 (35)
Hammer Curls: 1x9 1x7 (45)

Abs

Dumbbell Sidebends: 2x12 (109)

Macros Total: 2257 Cal, 19 Fat, 289 Carbs, 225 Protein

[Built]

Why such high rep work on a cut, bud?

[crazyskater52]

Because I was doing the WBB#2, because I started peaking with WBB#1 and was tired of it. Should I switch back to WBB#1 or something else with higher weight and lower reps?

[crazyskater52]

Friday Day 2: 11/3/06

Weight in Morning: 180.4
Slept: 10 hours

Exercise:

Rest

Macros Total: 2299 Cal, 59 Fat, 281 Carbs, 178 Protein

[teaturtle]

holy ****, you only got 19g fat??????? HOW! lol

[Built]

Low reps for a cut, correct. Try baby got back, only do the 5x5 and the 3x8s. And keep your fats up on a cut!

Read the diet link in my sig - you might find it helpful.

[crazyskater52]

I've read it several times, and I went through a cut before, I think I lost alot of muscle when I did it though, but I went from 180 to 145.

I've read that low reps or high reps doesnt matter that it'll do the same thing? And the WBB#1 is 2x6-8 is that okay? Thing is if I put in fats then my protein would go down alot, how can I manage this then?

[OneBadUnit]

Just for example, here is what I eat on my cut I am currently doing.

I am what I eat (http://fitday.com/WebFit/PublicJournals.html?Owner=OneBadUnit)

[Built]

I've read it several times, and I went through a cut before, I think I lost alot of muscle when I did it though, but I went from 180 to 145.

I've read that low reps or high reps doesnt matter that it'll do the same thing? And the WBB#1 is 2x6-8 is that okay? Thing is if I put in fats then my protein would go down alot, how can I manage this then?

Of course it matters!

Ripped, Rugged and Dense, Joel Marion http://www.t-nation.com/findArticle.do?article=214rip2

What does your diet look like now (ie grams protein, carb, and fat, total calories)

[crazyskater52]

Cals, I'm going to do about 2300, protein, try over 1-1.5g per lbm (same with carbs), and w/e I can with fat...I'd like to do .5g per 1 lbm. I read that link you provided me with, thank you. I don't know any of those workouts lol, where can I find those? And it says shrugs, sumo deadlifts, and calf presses are different, I don't understand. Should I do that routine while I go on this cut? Thanks in advance! OH by the way, very nice new cut pix, amazing!

[Pup]

What makes you think you need 1g/lb of carbs during a cut? You would be better off with 1.25g/lb protein, .5g/lb fat and the rest from carbs (and time the carbs around your training window). MariAnne nailed it on the training, a pure high rep training routine during a cut is counterproductive unless you're doing a cyclical diet and the high reps are part of a depletion circuit.

[dw06wu]

You definitely want more fat on a cut bud. It keeps you full! Carbs are too plentiful and non-filling. Listen to built, she knows what shes talking about. Take a look at my fitday from the past few days to get an idea.

[crazyskater52]

Okay, I'll get more healthy fats in rather than carbs. And do you guys think that 5x5 routine in that link is good too?

[crazyskater52]

Saturday Day 3: 11/4/06

Weight in Morning: 180.4
Slept: 8 hours

Exercise:

Rest (On monday starting the 5x5 routine)

Macros Total: 2145 Cal, 74 Fat, 214 Carbs, 178 Protein

[Built]

crazy, the diet will be something you'll fiddle with until you find a mix that leaves you only tolerably peckish as opposed to freakishly hungry. Fats and proteins are satiating, carbs are not BUT they are an ergogenic necessity. Balance these needs accordingly.

Re the lifting split, I basically use the BGB split to cut, sticking to the 5x5 and the 3x8 but ditching the third movement. Basically, turn into a powerlifter. Keep the iron on the bar. Let your diet drop the weight off, train to keep the muscle.

[crazyskater52]

Sunday Day 4: 11/5/06

Weight in Morning: 180.4
Slept: 9 hours

Exercise:

Rest

Macros Total: 2600 Cal, 80 Fat, 300 Carbs, 130 Protein

(I cheated today...I'm trying to get back to how deciplined I was before, and I will to never cheating...but I want 2 stay clean everyday already lol)

[crazyskater52]

Monday Day 5: 11/6/06

Weight in Morning: (Didn't Check)
Slept: 10 hours

Exercise:

Rest

Macros Total: Cal, Fat, Carbs, Protein

Was a very hecktick day today and wasn't able to track what I ate and I didn't have time to work out...very bad day... :-(

[crazyskater52]

Tuesday Day 6: 11/7/06

Weight in Morning: (Didn't Check)
Slept: 9 hours

Exercise:

Squat (ATF)

1x5 (110)
1x5 (140)
1x5 (165)
1x5 (195)
1x5 (220)

Flat Barbell Bench Press

1x5 (95)
1x5 (120)
1x5 (140)
1x5 (165)
1x6 (185)

Barbell Row

1x5 (95)
1x5 (110)
1x5 (130)
1x5 (150)
1x5 (175)

Weighted Lower Ab Raises

2x25 (25)

Weighted Situps

1x40 (45)
1x30 (65)
1x30 (75)
1x30 (85)

Macros Total: 2122 Cal, 36 Fat, 228 Carbs, 227 Protein

Today was the first day I tried the 5x5, I liked it, not as tired as I normally get, but I hope I can move up in weight like this and it goes good. Also How does this program work out traps and calfs?

[crazyskater52]

Wednesday Day 7: 11/8/06

Weight in Morning: 181
Slept: 9 hours

Exercise:

Military Press

1x5 (75)
1x5 (85)
1x5 (95)
1x5 (105)
1x5 (120)

Standing Calf Raises

1x5 (150)
1x5 (170)
1x5 (195)
1x5 (220)
1x10 (250)

Macros Total: 2293 Cal, 65 Fat, 271 Carbs, 164 Protein

[crazyskater52]

Thursday Day 8: 11/9/06

Weight in Morning: 181
Slept: 10.5 hours

Exercise:

Squat (ATF)

1x5 (110)
1x5 (140)
1x5 (165)
1x5 (165)

Incline Barbell Bench Press

1x5 (110)
1x5 (130)
1x5 (150)

1x1 (170) (S.S)
1x1 (165) (S.S)
1x3 (150) (S.S)

Deadlift

1x5 (180)
1x5 (220)
1x5 (255)
1x6 (300)

Ab Sidebends

3x8 (109)

Cardio

.5 Mile Jog
6 HIITs
.5 Mile Jog

At the end of the incline bench for some reason I couldn't do the last set, I had to keep bringing down the weight, I think I'm going to have to do the last set 160lbs or something... And the HIITs killed me I havn't done them in a long time lol, but I'll keep adding reps as time goes by, and I'm excited for next week to add more weight to Deadlifts!!!

Macros Total: 2020 Cal, 51 Fat, 222 Carbs, 185 Protein

[crazyskater52]

Friday Day 9: 11/10/06

Weight in Morning: 181
Slept: 10.5 hours

Exercise:

"Rest" As in walking at a fast pace for 7 hours at work!

Macros Total: 2004 Cal, 48 Fat, 241 Carbs, 170 Protein

[crazyskater52]

Saturday Day 10: 11/11/06

Weight in Morning: 181
Slept: 8.5 hours

Exercise:

Squat (ATF)

1x5 (110)
1x5 (140)
1x5 (165)
1x5 (195)
1x3 (225)
1x8 (165)

Flat Barbell Bench Press

1x5 (95)
1x5 (120)
1x5 (140)
1x5 (165)
1x3 (190)
1x8 (140)

Barbell Row

1x5 (95)
1x5 (110)
1x5 (130)
1x5 (150)
1x3 (180)
1x8 (130)

Weighted Dips

1x12 (35)
1x12 (35)
1x7 (35)

Barbell Curls

1x8 (95)
1x8 (95)
1x5 (95)

Incline Skull Crushers

1x8 (73)
1x6 (73)
1x5 (73)

Macros Total: 2281 Cal, 52 Fat, 230 Carbs, 210 Protein

Today I woke up exausted but I worked out anyways, and then I had work for 7 hours right after, so I'm dead tired. But I love working out again, I love this routine and I hope I can bulk with it too, I want to work out right now! I just want to keep working out, havn't felt that in a while, And my weight isn't going down, its driving me crazy, its been less than a week but still the same 181...I think I'm gonna have to drop the cals, I guess my metabolism dropped, Want to start taking ephidrine again, but I can't find it anywhere anymore.

[crazyskater52]

Sunday Day 11: 11/12/06

Weight in Morning: 180.6
Slept: 10 hours

Exercise:

Rest

Macros Total: 2199 Cal, 55 Fat, 239 Carbs, 186 Protein

[crazyskater52]

Monday Day 12: 11/13/06

Weight in Morning: 181
Slept: 13 hours

Exercise:

Squat (ATF)

1x5 (115)
1x5 (145)
1x5 (170)
1x5 (200)
1x5 (225)

Flat Barbell Bench Press

1x5 (100)
1x5 (125)
1x5 (145)
1x5 (170)
1x5 (190)

Barbell Row

1x5 (100)
1x5 (115)
1x5 (135)
1x5 (155)
1x5 (180)

Weighted Lower Ab Raises

2x27 (25)

Weighted Situps

1x40 (85)
1x35 (85)
1x35 (85)
1x35 (85)

Macros Total: 2262 Cal, 66 Fat, 208 Carbs, 204 Protein

[crazyskater52]

Tuesday Day 13: 11/14/06

Weight in Morning: 178.8
Slept: 7 hours

Exercise:

Military Press

1x5 (80)
1x5 (90)
1x5 (100)
1x5 (110)
1x5 (125)

Standing Calf Raises

1x5 (160)
1x5 (180)
1x5 (205)
1x5 (230)
1x10 (260)

Macros Total: Cal, Fat, Carbs, Protein

[crazyskater52]

This Tuesday-Friday I was inline for the new PS3 with 3 of my friends, so I can makemoney off of them selling it, we ended up waiting allt hat time and got 4 of em for us in total. So I missed all my routines and my eating was horrible because I had to eat w/e I could...and somehow my weight is now 183.4...I also only slept 3 hours total in the 4 days....last night I slept 12 hours when I got home, and I'm gonna start eating right and my routine again today and hopefully my weight goes down again and everything goes okay.

[crazyskater52]

Monday Day 19: 11/20/06

Weight in Morning: (Didn't Check)
Slept: 16 hours

Exercise:

Squat (ATF)

1x5 (115)
1x5 (145)
1x5 (170)
1x5 (200)
1x5 (225)

Flat Barbell Bench Press

1x5 (100)
1x5 (125)
1x5 (145)
1x5 (170)
1x5 (190)

Barbell Row

1x5 (100)
1x5 (115)
1x5 (135)
1x5 (155)
1x5 (180)

Weighted Lower Ab Raises

2x25 (25)

Weighted Situps

1x25 (85)
1x35 (85)
1x35 (85)
1x35 (85)

Military Press

1x5 (80)
1x5 (90)
1x5 (100)
1x5 (110)
1x1 (125)

Standing Calf Raises

1x5 (160)
1x5 (180)
1x5 (205)
1x5 (230)
1x10 (260)

Macros Total: 1998 Cal, 65 Fat, 165 Carbs, 188 Protein

I was off for about almost two weeks because I was in line to get the PS3 and the WII to sell on ebay. And now I'm back, I'm sure I gained some weight because I had to eat garbage durring that time. Also I did two workout days today and for the last set of shoulder I only got 1 rep instead of the 5 so I don't think I'm going to do that again.

[crazyskater52]

Tuesday Day 20: 11/21/06

Weight in Morning: 178.6
Slept: 8 hours

Exercise:

Rest

Macros Total: 2237 Cal, 98 Fat, 208 Carbs, 132 Protein

[crazyskater52]

Wednesday Day 21: 11/22/06

Weight in Morning: 178.6
Slept: 8 hours

Exercise:

Squat (ATF)

1x5 (115)
1x5 (145)
1x5 (170)
1x5 (170)


Incline Barbell Bench Press

1x5 (115)
1x5 (135)
1x5 (155)
1x1 (165) (S.S)
1x4 (155) (S.S)


Deadlift

1x5 (195)
1x5 (235)
1x5 (270)
1x5 (315)

I Raised my deadlift more than I was supposed too and I was able to complete it still. The last set with the incline, I'm still having problems with it. And I didn't do the sidebends because the muscle is hurting bad, I think I pulled it from last time or something

Macros Total: 1824 Cal, 68 Fat, 78 Carbs, 221 Protein

[mickyjune26]

Dude, how much money you think you'll make on those systems? Some of them are going for pretty sick prices. Great core lifts. Have a great thanksgiving.

[crazyskater52]

Thursday Day 22: 11/23/06

Weight in Morning: 179.8
Slept: 9 hours

Exercise:

Rest

Macros Total: 2784 Cal, 109 Fat, 339 Carbs, 138 Protein

[crazyskater52]

I'm not sure, I'm hoping the prices will go back up when they get close to the holidays or today since its black friday, and there not getting shipments of them... The first day it was insane how much they where selling for, I'll let you know how much I sold for when I do. And thanks, hope you have a great Thanksgiving too!

[crazyskater52]

Friday Day 23: 11/24/06

Weight in Morning: 179.8
Slept: 7 hours

Exercise:

Squat (ATF)

1x5 (115)
1x5 (145)
1x5 (170)
1x5 (200)
1x3 (230)
1x8 (170)

Flat Barbell Bench Press

1x5 (100)
1x5 (125)
1x5 (145)
1x5 (170)
1x3 (195)
1x8 (145)

Barbell Row

1x5 (100)
1x5 (115)
1x5 (135)
1x5 (155)
1x3 (185)
1x8 (135)

Weighted Dips

1x12 (40)
1x12 (40)
1x7 (40)

Barbell Curls

1x8 (95)
1x8 (95)
1x6 (95)

Incline Skull Crushers

1x8 (73)
1x6 (73)
1x8 (73)

I just love working out and I love raising the weights, I don't care if its slowly but I love it...I wish I could be done with my cut...even though I'm far off lol like two months, so I can start a bulk again and lift even more!

Macros Total: 1832 Cal, 30 Fat, 208 Carbs, 119 Protein, 38 Al

[crazyskater52]

Saturday Day 24: 11/25/06

Weight in Morning: (Didn't Check)
Slept: 6.5 hours

Exercise:

Rest / 7 hours of work lifting and moving

Macros Total: 2139 Cal, 44 Fat, 295 Carbs, 150 Protein

[mickyjune26]

way to keep increasing, even though you're in a cut. That shows great discipline with your diet. Great strength on your rows.

[crazyskater52]

Yeah thanks man :-), it sucks though being on a cut, I want to get started with this program durring a bulk, I hope I can still do it when I'm done with the cut! And thanks for the complements!

[crazyskater52]

Sunday Day 25: 11/26/06

Weight in Morning: (Didn't Check)
Slept: 8 hours

Exercise:

Rest / 13 hours of work lifting and moving

Macros Total: 1987 Cal, 57 Fat, 230 Carbs, 152 Protein

[crazyskater52]

Monday Day 26: 11/27/06

Weight in Morning: 178.2
Slept: 9 hours

Exercise:

Squat (ATF)

1x5 (120)
1x5 (150)
1x5 (175)
1x5 (205)
1x5 (230)

Flat Barbell Bench Press

1x5 (105)
1x5 (130)
1x5 (150)
1x5 (175)
1x5 (195)

Barbell Row

1x5 (105)
1x5 (120)
1x5 (140)
1x5 (160)
1x5 (185)

Weighted Lower Ab Raises

1x30 (25)
1x20 (15)

Weighted Situps

1x40 (85)
1x40 (85)
1x40 (85)
1x40 (85)

The last set for Bench and Squat was very hard to finish, I thought I wasn't going to be able to complete all 5 reps but I pushed hard and I did. I think its because yesterday I did alot of work that involved constant use of my chest, triceps, and legs. At least thats what I hope it is lol...and I still love this routine! And I went over cals, but I've been really hungry I guess because all the exercise. I guess today will be my cheat day.

Macros Total: 2752 Cal, 43 Fat, 350 Carbs, 188 Protein, 28 Al

[crazyskater52]

Tuesday Day 27: 11/28/06

Weight in Morning: (Didn't Check)
Slept: 4 hours

Exercise:

Rest / 13 hours of heavy work lifting and moving

Macros Total: 2752 Cal, 43 Fat, 350 Carbs, 188 Protein

[crazyskater52]

Wednesday Day 28: 11/29/06

Weight in Morning: (Didn't Check)
Slept: 10 hours

Exercise:

Rest / 13 hours of heavy work lifting and moving

Macros Total: 2454 Cal, 84 Fat, 257 Carbs, 153 Protein

[crazyskater52]

Thursday Day 29: 11/30/06

Weight in Morning: (Didn't Check)
Slept: 10 hours

Exercise:

Rest

Macros Total: Cal, Fat, Carbs, Protein

[crazyskater52]

Friday Day 30: 12/1/06

Weight in Morning: 180.2
Slept: 9 hours

Exercise:

Squat (ATF)

1x5 (120)
1x5 (150)
1x5 (175)
1x5 (175)

Incline Barbell Bench Press

1x5 (120)
1x5 (140)
1x4 (160)
1x4 (160)

Deadlift

1x5 (205)
1x5 (245)
1x5 (280)
1x5 (320)

Ab Sidebends

1x9 (109)
1x9 (109)
1x9 (109)

Macros Total: 1930 Cal, 40 Fat, 245 Carbs, 146 Protein

[crazyskater52]

This week I have been doing alot of heavy work and I have been very hungry so I was eating more thinking that it would compesate for all the cals I lost, but I guess I was wrong because I now weigh 180.2, I'm sure it'll go down some, but I'm going to just try to get 1850 cals every day and just not cheat anymore, because with cheats my progress goes so slow, and I hate this, and Because of work I wasnt able to do my wednesday work out, so I'll do it today and my friday I'll do on sunday and I'll catch up like that.

[crazyskater52]

Saturday Day 31: 12/2/06

Weight in Morning: 177.2
Slept: 3.5 hours

Exercise:

Rest/Lift and work for 13 hours streight

I was really tired and hungry when I got back from work, so I went over cals...all the exercise I did today I guess will make up for how much I went over....

Macros Total: 2600 Cal, 62 Fat, 369 Carbs, 153 Protein

[crazyskater52]

Sunday Day 32: 12/3/06

Weight in Morning: 177.2
Slept: 12 hours

Exercise:

Squat (ATF)

1x5 (120)
1x5 (150)
1x5 (175)
1x5 (205)
1x3 (235)
1x8 (175)

Flat Barbell Bench Press

1x5 (105)
1x5 (130)
1x5 (150)
1x5 (175)
1x3 (200)
1x8 (150)

Barbell Row

1x5 (105)
1x5 (120)
1x5 (140)
1x5 (160)
1x3 (190)
1x8 (140)

Weighted Dips

1x12 (40)
1x8 (40)
1x7 (40)

Barbell Curls

1x8 (95)
1x8 (95)
1x8 (95)

Incline Skull Crushers

1x8 (73)
1x8 (73)
1x8 (73)

For the Dips I felt way too much pressure on my left elbow and coudlnt finish my reps, I think I'm not going to go all the way down because when I do it hurts really bad, Im just going to square off my shoulders. And I love this program!

Macros Total: Cal, Fat, Carbs, Protein

[crazyskater52]

Monday Day 33: 12/4/06

Weight in Morning: 179.2
Slept: 8 hours

Exercise:

Military Press

1x5 (80)
1x5 (90)
1x5 (100)
1x5 (110)
1x2 (125)

Standing Calf Raises

1x5 (170)
1x5 (190)
1x5 (215)
1x5 (240)
1x8 (270)

I keep cheating and I don't know why, and its really frustrating me, all the work I do all day is also raising my appetite alot, I don't know what to do, ugggh! I need to get control over this already!

Macros Total: 3099 Cal, 106 Fat, 397 Carbs, 136 Protein

[crazyskater52]

Monday Day 34: 12/5/06

Weight in Morning: (Didn't Check)
Slept: 8 hours

Exercise:

Military Press

Rest

Macros Total: Cal, Fat, Carbs, Protein

[crazyskater52]

Tuesday Day 35: 12/6/06

Weight in Morning: (Didn't Check)
Slept: 9 hours

Exercise:

Squat (ATF)

1x5 (125)
1x5 (155)
1x5 (180)
1x5 (210)
1x5 (235)

Flat Barbell Bench Press

1x5 (110)
1x5 (135)
1x5 (155)
1x5 (180)
1x5 (200)

Barbell Row

1x5 (110)
1x5 (125)
1x5 (145)
1x5 (165)
1x5 (190)

Weighted Situps

1x40 (85)

Macros Total: Cal, Fat, Carbs, Protein

[crazyskater52]

Wednesday Day 36: 12/7/06

Weight in Morning: (Didn't Check)
Slept: 12 hours

Exercise:

Rest

Macros Total: Cal, Fat, Carbs, Protein

[crazyskater52]

Thursday Day 37: 12/8/06

Weight in Morning: (Didn't Check)
Slept: 5 hours

Exercise:

Squat (ATF)

1x5 (125)
1x5 (155)
1x5 (180)
1x5 (180)

Incline Barbell Bench Press

1x5 (125)
1x5 (145)
1x4 (160)
1x3 (160)

Deadlift

1x5 (210)
1x5 (250)
1x5 (285)
1x5 (325)

Macros Total: 1812 Cal, 75 Fat, 173 Carbs, 112 Protein

[crazyskater52]

Friday Day 38: 12/9/06

Weight in Morning: (Didn't Check)
Slept: 9 hours

Exercise:

Rest

Macros Total: 1727 Cal, 44 Fat, 205 Carbs, 124 Protein

[crazyskater52]

Saturday Day 39: 12/10/06

Weight in Morning: (Didn't check)
Slept: 10 hours

Exercise:

Squat (ATF)

1x5 (125)
1x5 (155)
1x5 (180)
1x5 (210)
1x3 (240)
1x8 (180)

Flat Barbell Bench Press

1x5 (120)
1x5 (135)
1x5 (155)
1x5 (180)
1x3 (205)
1x8 (155)

Barbell Row

1x5 (110)
1x5 (125)
1x5 (145)
1x5 (165)
1x3 (195)
1x8 (145)

Weighted Dips

1x12 (40)
1x12 (40)
1x12 (40)

Barbell Curls

1x8 (100)
1x8 (100)
1x8 (100)

Incline Skull Crushers

1x8 (79)
1x8 (79)
1x8 (79)

Macros Total: 3441 Cal, 131 Fat, 328 Carbs, 166 Protein

[crazyskater52]

Sunday Day 40: 12/11/06

Weight in Morning: (Didn't Check)
Slept: 9 hours

Exercise:

Rest

Macros Total: Cal, Fat, Carbs, Protein

[crazyskater52]

Monday Day 41: 12/12/06

Weight in Morning: (Didn't Check)
Slept: 9.5 hours

Exercise:

Squat (ATF)

1x5 (130)
1x5 (160)
1x5 (185)
1x5 (215)
1x5 (240)

Flat Barbell Bench Press

1x5 (115)
1x5 (140)
1x5 (160)
1x5 (185)
1x5 (205)

Barbell Row

1x5 (115)
1x5 (130)
1x5 (150)
1x5 (170)
1x5 (195)

Weighted Situps

1x40 (90)
1x40 (90)
1x40 (90)

I don't feel like I'm doing the ab workouts right, so I'm going to go to the school gym tommarow and do them there.

Macros Total: 1812 Cal, 46 Fat, 195 Carbs, 152 Protein

[crazyskater52]

Friday Day 37: 12/15/06

Weight in Morning: (Didn't Check)
Slept: 8 hours

Exercise:

Squat (ATF)

1x5 (130)
1x5 (160)
1x5 (185)
1x5 (185)

Incline Barbell Bench Press

1x5 (125)
1x5 (145)
1x5 (160)
1x5 (160)

Deadlift

1x5 (215)
1x5 (255)
1x5 (290)
1x5 (330)

Ab Sidebends:

1x10 (109)
1x10 (109)
1x10 (109)

Macros Total: Cal, Fat, Carbs, Protein

[crazyskater52]

Saturday Day 38: 12/16/06

Weight in Morning: (Didn't Check)
Slept: 8 hours

Exercise:

Military Press

1x5 (80)
1x5 (90)
1x5 (100)
1x5 (110)
1x3 (125)

Standing Calf Raises

1x5 (185)
1x5 (200)
1x5 (225)
1x5 (250)
1x7 (285)

Macros Total: Cal, Fat, Carbs, Protein

[crazyskater52]

Sunday Day 44: 12/17/06

Weight in Morning: (Didn't check)
Slept: 8 hours

Exercise:

Squat (ATF)

1x5 (130)
1x5 (160)
1x5 (185)
1x5 (215)
1x3 (245)
1x8 (185)

Flat Barbell Bench Press

1x5 (115)
1x5 (140)
1x5 (160)
1x5 (185)
1x3 (210)
1x8 (160)

Barbell Row

1x5 (115)
1x5 (130)
1x5 (150)
1x5 (170)
1x3 (195)
1x8 (150)

Weighted Dips

1x12 (45)
1x12 (45)
1x12 (45)

Barbell Curls

1x8 (105)
1x8 (105)
1x5 (105)

Incline Skull Crushers

1x7 (83)
1x7 (83)
1x7 (83)

Macros Total:

[crazyskater52]

Tuesday Day 45: 12/18/06

Weight in Morning: (Didn't Check)
Slept: 9.5 hours

Exercise:

Squat (ATF)

1x5 (135)
1x5 (165)
1x5 (190)
1x5 (225)
1x5 (245)

Flat Barbell Bench Press

1x5 (120)
1x5 (145)
1x5 (165)
1x5 (190)
1x5 (210)

Barbell Row

1x5 (120)
1x5 (135)
1x5 (155)
1x5 (175)
1x5 (200)

Weighted Lower Ab Raises

1x20
1x20

Weighted Situps

1x30 (90)
1x30 (90)
1x30 (90)
1x30 (90)

Macros Total:

[crazyskater52]

Friday Day 37: 12/15/06

Weight in Morning: (Didn't Check)
Slept: 8 hours

Exercise:

Squat (ATF)

1x5 (135)
1x5 (165)
1x5 (190)
1x5 (190)

Incline Barbell Bench Press

1x5 (130)
1x5 (150)
1x5 (165)
1x2 (165)

Deadlift

1x5 (220)
1x5 (260)
1x5 (295)
1x3 (330)

Ab Sidebends:

1x10 (113)
1x9 (113)
1x5 (113)

I don't know what happen with my incline bench and deadlift last set, my forearms where giving out, and expecially with the sidebends... my diet isn't doing very good right now, I don't know why I can't get dissaplined again, its driving me crazy...ugggh

Macros Total: Cal, Fat, Carbs, Protein