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GroundControl
06-12-2007, 06:36 PM
Been lifting for about 8 months , love the gym, love heavy weight, love pushing my self. I just got back into lifting after a 20 day hiatus ( Jun 3 was my first day back ). Lacked motivation just got stoned and ate, now I'm back and BETTER.

So now I'm cutting @ 2200 Cal daily intake, with min 200gr protein pd, moderate carbs ( 100-120g ). I am 6'2 and weighed in 247 today after working out with sweaty clothes ( Im talkin dripping wet here ), I lift at my School which is full of kids who don't take lifting seriously, they'd rather curl then squat, god damn idiots, I lift by myself and sometimes it holds me back without a spotter ( I don't trust em, last time I asked for a spot the fool never took his arms off the bar the whole set ) it kills me not to have any other dedicated lifters at my gym..... I am making this journal to keep me sane through my cut as well as to keep a record of my lifts.

Tuesday 6/12/07
Weight: 247

ATF Squats:
135x10
225x6
275x6
285x5
295x5
305x5
315x3 ( I have hit 315x5 before I took my idiotic break )

SLDL:
135x12
185x8
195x8
205x5
215x5
225x5 ( Could have gone another set )

Lat Pull downs supersetted with Cable Rows
12x12x 121
10x10x131
8x8x141
6x6x151

Knee Extensions
100x12
110x12
140x10
160x10

Cable Calf Press
320-(max weight, ghey)x12x15x18

Machine Crunches
160x12
180x12
200x12

Decline Weighted Crunches (35lb plate ) Supersetted w/ Oblique DB Exercise(when you hold the DB's and bend down one side to the other, w/70lb dbs)
8x12
8x12
8x10


Then did 20 min of cardio on the bike, all other machines were in use, got home drank my protein and creatine, now resting, awaiting tomorrows workout :strong:

HeavyBomber
06-12-2007, 07:08 PM
Awesome bud!
That's a serious cut though for your weight. I'm not a diet expert but even on a cut you should be getting more than 200 grams protein. There's plenty of qualified people who know all about dieting on this board.
If you want to be around other dedicated lifters, you came to the right place.

Built
06-13-2007, 01:08 PM
High volume training on no food. Whatcha trying to do, bud - lose all your size?

GroundControl
06-13-2007, 05:58 PM
High volume training on no food. Whatcha trying to do, bud - lose all your size?

The great Built.... I am humbled lol, actually I am still well above 20%BF and I have lost 50lbs prior to this with a similar diet, while gaining muscle mass ( newbie gains ), I just want to try this diet again, if it doesn't work, I will come back and beg for your forgiveness lol.

HeavyBomber, thanks for the support man, you are a god damn beast and one day I hope to put up numbers like you...

So today was Arms/Abs, this is weekly my split

D1.Chest/Shoulders/abs
D2:Legs/Back (Yesterdays workout)
D3: Arms/Abs
D4:Rest
D5.Chest/Shoulders/abs
D6.Legs/Back
D7. Rest

Wednesday 6/13/07

Rack Press ( First time ever doin these )
135x10
225x8
235x6
245x5
275x1

Standing BB Curls
70x10
80x10
80x8
90x8
90x6

Seated BB curls ss'd w/ Machine Cable Curls
80x8x12
80x8x12
90x6x10
90x4x10

Skullcrushers ( so bad )
70x10
80x8
90x6
90x4

Cable Tricep Pushdowns ss'd w/ Decline pushups
40x12x10
45x10x8
50x8x5 ( exhausted )
55x8x3
60x3

Did some weighted sit ups and cable machine crunches for abs, then 20 min of cardio ( 300cals ) on the elliptical, I know I did some other exercises but can't remember now, I'm hoping to weigh in 245 next week all though I know their is a significant amount of variables that could account for a change in weight. Thanks for reading, later.

GroundControl
06-13-2007, 06:05 PM
Here is what I ate today http://www.fitday.com/WebFit/PublicJournals.html?Owner=idrockasupra

this excludes what I will be eating for dinner ( probably another salad, along with some cottage cheese and peanuts ).

Built
06-14-2007, 09:48 PM
Fats and calories appear to be far too low. Bodypart splits aren't that great anyway, but high volume like this, on a cut ... with super low calories...

Up to you. Not the approach I would want to take. But I'm lazy, undisciplined and a pussy. I hate work and I hate hunger lol!

GroundControl
06-15-2007, 03:21 PM
Built, I don't mind eating less, its the initial transition from eating like a beast to a restricted diet that blows, I have some thermorexin but use it sparingly ( 1-2 pills a day ), it works real well.

Yesterday was a rest day, just had MMA training, about two hours of pretty intense cardio, its actually very similar to HIT now that I think about it.... about 2400 cals for yesterday.Lifted today, was pretty weak, had only a street dog for a pre work out meal lol, it was a last minute decision to get something in my stomach.

Friday 6/15

Flat BP
Bar x 12
135x8
185x5
195x5
205x2 ( the suck )
135x10

DLs
135x10
225x6
275x6
295x6
305x5
315x5

DB Seated Shoulder Press
40x10
50x8
55x8
60x6

DB Shrugs ss'd with Delt Raises (25lb DB's)
90x12x8
95x12x8
100x12x8
100x12x8

Missed a good amount of workouts, lifted with my room mate who was dying to leave, felt like **** all around so I just said **** it and left, missed cardio too but whatever.

North
06-15-2007, 04:06 PM
Aren't you starving though? Nice deadlifts though.

GroundControl
06-15-2007, 07:18 PM
Aren't you starving though? Nice deadlifts though.

Not really, I space out meals to fit my body's needs and the thermorexin helps out too, thanks for the props man.

GroundControl
06-18-2007, 05:55 PM
Ok, so kind of went above my diet parameters this weekend, about 3500 cals per day, pretty horrible but I'm back on the restricted diet today. Been doin alright, seeing some things change and its pretty schweet :D Had some MMA training earlier today and I just got back from the gym, I will weigh in tomorrow


Monday 6/18/07

Flat BP
barx12
135x10
155x8
175x6
195x6
205x3
135x10

Push Press ( back was feeling weird )
95x5 4 sets

Upright BB Rows
barx12
95x10
135x8
155x8
185x5

BB Shrugs ss with Trap machine
275x8x12
275x8x10
275x8x10

Lat Pull Downs
121x12
132x10
156x8
165x8
185x5

Weighted Crunches and Machine crunches 3x12 for each

And thats about it, weigh in is tomorrow, I'm pretty excited to see if I lost some weight, I def see some improvements phsyique wise, lets hope the scale follows suit :strong:


U

GroundControl
06-22-2007, 10:00 AM
Had a SICK SICK arm workout trhe other day, still feel sore in my bis and tris today, the good news is that my weight is down to a staggering..................................... 244 Lbs, awww ****, I am very happy can see some changes on my body as well and loving it, will update again over the weekend.

GroundControl
06-24-2007, 11:56 AM
Friday was my first workout with straps, I guess I can see the benefit as I pulled a PR on SLDL's for 255x5, with gas in the tank, so that was pretty sweet, but the rest of my workout was pretty ordinary, I think I am only going to strap it up for DLs and Shrugs.

Friday 6/22/07

Incline BB BP
barx12
135x10
155x8
175x6 ( shoulders fckd )

SLDL
135x12
185x10
225x8
245x6
255x5 PR ( gonna get 275 easy next time )

DB Flyes SS w/ incline machine press
40x10x12
45x8x12
50x6x12

Lat Pull downs
135x12
155x8
175x8

Machine Crunches 3 x12
Weighted Crunches


Then ran a mile in an astounding 11:40 LMAO, I walked about 40 % of a lap then jogged the rest, it was my first time running but I really enjoyed it, will def be a staple in my cut, diets been a little tough especially over the weekend with engagements and parties and all, but still on my way to 220lbs and lean !

GroundControl
06-26-2007, 01:09 PM
Lifted yesterday, normal workout, nothing spectacular, today though had a REAL good workout.

Squats
135x12
225x5
275x5
295x5
305x5
315x5( I GOT IT BACK ! )

DLS
barx12
135x10
225x5
295x5
315x5
325x5( PR but strapped )

Felt real strong in DLs, but I was strapped so I think thats def what did it, I'm gonna go for a strict DL day one day, I'm sure I could get 365x5 with straps focused.....

Soo this ****ing scale mother****er could lick my nuts, this sunofabitch never wants to go down in a linear relationship, rather it goes up and then down, I weighed my self today like usual, after lifting, and with my day clothes on, no shoes and got............

248 TUBBY ASS POUNDS

This better be off, I know I look better, I can see the outline of my abs for the first time in my life, I know trust the mirror not the scale, but this is really pissing me off, I just wanna say **** it all and go hit up Burger King, mother****ing scale, **** scales anyway.

BTW I did some other back, leg and ab exc's, these are just the ones I wanted to keep note of...

North
06-26-2007, 02:26 PM
nice squats and deadlifts on the same day man

BCorn
06-26-2007, 03:01 PM
well....i guess you told that scale!!!!

GroundControl
06-29-2007, 04:48 PM
well....i guess you told that scale!!!!

LOL yea I guess so, but I weighed myself the other day and came in at 242 :evillaugh Me and the scale have since reconciled and continued our relationship.

Yesterday was my off day, and Wednesday was my off day, so I went back today for my end of the week workout.

Friday 6/29/07
WEIGHT:242( as of 6/27)


Bench w/ pause
barx10
135x8
165x6
185x6
205x3 ( the suck )
135x12

I did like half benches with 145 for 3x8 to help with my chest strength, I have good tricep strength on the bench but my chest (bottom part of lift) sucks nads.

SLDL's
135x8
225x6
245x6
275x5
295x3(PR but weak form, hammies were givin out)

BB Shrugs ss with Delt Machine
295x3x10x12

Seated DB Shoulder Press
35x12
40x12
45x12

Lat Pulldowns ss w/ Cable Rows(Ripped skin off my hand so went light)
154x3x8x8

Did some other miscellaneous exercises, but forgot to do abs. Did HIIT cardio ( 1 min walking, 2 min jog, ) for 15min, burnt 150 cals, not to bad, diet has been on Point except for yesterday where I must have eaten atleast 3200 cals with a **** load of carbs, but I got my protein in, today is going well, happy with the gym and my jogging is really improving so thats a plus, thanks for stopping by, late.

Unholy
07-01-2007, 05:18 PM
Keep this up man, You and I are pretty close as far as height/weight is concerned. I also started at about 290lbs @ 35% BF. Cutting blows but the end result is well worth it. Where in NYC are you from BTW?

GroundControl
07-02-2007, 03:00 PM
Keep this up man, You and I are pretty close as far as height/weight is concerned. I also started at about 290lbs @ 35% BF. Cutting blows but the end result is well worth it. Where in NYC are you from BTW?

Hey man thanks for the support, our stats are very similar, but I'm still a fat **** man this **** doesn't seem to ever wanna get off, 240 at 15% is huge man I would love to be there, I'm guessing my BF around 20-25%, but I never checked it. I used to live out in the BK but just moved to downtown Manhattan, and been chillin ever since :dj:


Lifted today, had a pretty good workout, except my bench, which always sucks balls. Will weigh in next week, hoping to get 240.

Monday 7/2/07

Flat BP
barx10
135x10
165x6
185x5
205x3
135x15

DL's
135x8
225x6
295x5
325x5
345x5 ( Form was off last 2 reps )

BP PP
barx10
95x6
95x6
115x6
115x6
125x5

Lat Pulldowns SS Trap Machine
3x10x8

Incline DB Flyes SS DB Raises (25lb)
40x12x8
45x12x10
50x8

Built
07-02-2007, 03:12 PM
Your training volume looks high for a cut. Don't you want to drop your rep ranges? Save the higher volume stuff for when you're eating more.

You doing any cardio? How are your macros these days?

GroundControl
07-02-2007, 07:51 PM
Your training volume looks high for a cut. Don't you want to drop your rep ranges? Save the higher volume stuff for when you're eating more.

You doing any cardio? How are your macros these days?

Here you go, ran my food though for the day so far, any help will be much appreciated, I think my fiber intake is a little low too,might go out later and screw it all up though tuttut

http://www.fitday.com/WebFit/PublicJournals.html?Owner=idrockasupra

I do MMA training 3x a week, 1.5-2hrs of pretty intense cardio, and now I just started running on the treadmill HIIT style, 1 min walking 2 min jogging for 15 min, I know it sucks but I gotta start somewhere.

Thank you for stopping by.

Built
07-02-2007, 09:12 PM
Macros look great - but cals are too low for this much cardio with high-rep training.

You're gonna lose all your size if you don't drop down to lower rep, heavy strength-style training.

You are doing interval cardio, but it isn't HIIT. Have you tried doing shorter bursts for your intervals? And perhaps hill repeats once a week?

GroundControl
07-10-2007, 07:54 PM
Macros look great - but cals are too low for this much cardio with high-rep training.

You're gonna lose all your size if you don't drop down to lower rep, heavy strength-style training.

You are doing interval cardio, but it isn't HIIT. Have you tried doing shorter bursts for your intervals? And perhaps hill repeats once a week?

Hey built I took your advice and upped carbs and sugars during the days I have training and cardio, and IMO it has helped with energy and workout performance.

I haven't been on much lately, been busy running around, went lifting earlier, I hurt my ankle sparring so I took it light today, BTW gym closed early so I couldn't complete my workout.

Tuesday 7/10/07

Squat
barx12
135x12
185x12
195x12
205x12

Dl's
barx12
135x12
185x12
205x12
225x12

I just want to track these lifts, then did some knee extensions, lat pulldowns and abs, thanks for looking, take care.

Unholy
07-10-2007, 08:11 PM
Sold squats man.

GroundControl
07-24-2007, 10:17 AM
Ok so been slackin on the diet, not gonna lie, but all missions are a go as of yesterday. I was lifting thoughout but I just ate too much, weighed in yesterday at 250 ( with jean shorts and a shirt ), I'm so mad at myself, **** it **** happens.

Monday 7/22
Weight: 250

DLs
135x8
225x8
315x6
365x3
385x1
405x1
425x fail

Assistant BP ( very slow and controlled going down, 1 sec pause)
barx12
135x8
155x8
185x5
205x3 PR For ABP's atleast

Cable Rows ss with Cable Shoulder raises
3x12x10

BB Curls
3x12 Then a set of crazy 8's

JM Presses SS with Ab crunches
1PPS 12x12x3

Gonna weigh myself again, and jump back on the Thermorexin, its so easy with those nasty pills, gotta suck it up I guess.

GroundControl
07-24-2007, 09:48 PM
Calories for today were a bit over due to having to eat out with my rents, lifted earlier and it went something like this :

Tuesday 7/24/07
Weight:248



Squats
barx12
135x8
225x6
275x5
295x5
315x5
325x3

Cable Calf Pushes(Max Weight) ss'd Knee Extensions
12x12
15x15
15x15

Seated DB Press
35sx12
45sx10
55sx8
65sx8
70sx5

Lat Pull Downs ss with Trap Machine
12x12x3

Then did some crunches and some real light weight cable raises, now to keep the calories on track:bang:

GroundControl
07-27-2007, 03:17 PM
Worked Arms Wednesday, nothing special, diets been on point, didn't hit the gym yesterday had a good workout today though:

Friday 7/27/07

BP
barx8
135x6
165x6
185x5
205x5
225x2( got a lil help on second rep)
135x12
135x8
last two sets were very very slow to help stretch the pecs

BB Rows(curl bar)
10lbs per side x12
35lb PS x8
45lbs PS x8
55lbs PS x6
65lbs PS x6

Dumbell Flyes SS with Lat Pulldowns(light weight)
40s x 12x 12
45x10x12
50sx10x12

BB Curls ss with Knee Extensions
95lbs x10x20 for 3 sets

Butterfly Crunches with Oblique Pulls
12x12 for 3 sets

Then a drop set of curls cuz my biceps suck, and ran a mile in a ASTOUNDING 10:40, I know, I know, I got skills :D LOL, lately I've been running/walking a mile after every workout I hope it does something. Thanks stopping by, later.

GroundControl
07-30-2007, 05:07 PM
Monday 7/30/07

Shoulder was hurtin a bit so took it light

Flat BP
135x12x4 very slow and controlled

Incline DB BP
50lbsx15x2

DB Shrugs
100lbsx12x3

Rows
25lbs Per side x 12
25ps15
25psx20

Machine Crunches SS with Hammer curls
12x12x 3

Then did a drop set of curls with the cable machine, 40 something reps, cuz my Biceps are crap, and did 15 min on the elliptical burned 240cals, take care.

GroundControl
07-31-2007, 01:54 PM
Diets been good, my left knee was feeling a little shady so I didn't go too heavy today, but still had a good workout.

Tuesday 7/31/07

ATF Squats
barx12
135x12
185x12
225x12 PR

DL's
barx12
135x12
185x12
235x12 PR

Cable Calf Pushes(max weight) SS with Knee flexions and extensions
12x12x12 for 3 sets

Cable Rows ss with Crunches
145x12x12
167x12x12
185x12x12

IDK why I just felt like going high reps today, I hope my legs don't regret it tomorrow :strong:

Very lonely in my journal LOL

jed
07-31-2007, 02:11 PM
Damn 225x12 ATF squats! That's sick man. How your legs feelin after that?

GroundControl
07-31-2007, 02:17 PM
Damn 225x12 ATF squats! That's sick man. How your legs feelin after that?

Hey thanks a lot man, my legs feel fine right now, tomorrow is another story though lol

jed
07-31-2007, 02:32 PM
Hey thanks a lot man, my legs feel fine right now, tomorrow is another story though lol

I hear that! Just squatted yesterday and I can barely move my legs today :P

Herandi
08-01-2007, 05:27 PM
225x12 ATF squats must be taxing! nice job there, and thanks for stopping by my journal man

GroundControl
08-03-2007, 04:43 PM
Everything has been going real well, diets been good, been pissin clear as glass and have kept my cals in check every day. Wednesday was arms, rested yesterday and another workout today.Haven't been able to weigh myself because the trainers room is closed this week, will weigh in monday, hopin for 240 even.

Friday 8/3/07

BB BP (VERY SLOW going down, and only 3/4 way up)
barx8
135x8
155x8
175x6
185x6
205x2
135x12
135x8

Incline BP
135x12
135x10
135x8

Curl Bar Rows
10lbs Per sidex12
35 PSx10
45 PSx8
60 x 8
60x10

Cable Rows SS with Lat Pull Downs ( light weight)
12x12 for 3 sets

Weighted decline crunches 35lb plate ss with Oblique Pulls
12x12
15x12
15x12

Was supposed to do cardio but my knee has been feelin off since I squatted heavy last time, like my tendon is ripped or something, I'll give it till monday if it doesn't heal I'm not doing any leg workouts for a while, my rotator cuffs been real iffy too I hope all these things clear up for next week so I can do some ME stuff ! Thanks for stoppin by, have a good weekend :alcoholic

GroundControl
08-03-2007, 04:45 PM
225x12 ATF squats must be taxing! nice job there, and thanks for stopping by my journal man

yea thanks it's mostly my cardiovascular system that slows me more then anything, I start running out of wind after 8 or so reps, take it easy.

GroundControl
08-06-2007, 08:25 PM
Having some issues with my knees and shoulders, took it a little light, convential DL's instead of Sumos, felt better on my knee.

Monday 8/6/07

Flat BP
barx12
135x15
135x15
135x15

Rows
135x8
155x8
155x8

DL's
135x8
185x8
225x8
275x6

Shrugs
225x10 for 3 sets
last set was supersetted with a drop set on the trap machine

Knee extensions SS with Knee Flexions
15x15 for 3 sets

Weighed Decline Crunches
3x12

Then just some bicep curls for ****s and giggles. My diet is on point today calorie wise, but had only two large meals and one shake, carbs are probably a little over too, hoping to weigh in tomorrow.