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Thread: Lou's Cutting Program
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Thursday
Pull ups - 5x5
Hammer Strength high rows - 3x8 100lbs each side
Lying pullovers - 3x8 90lbs
Military Press - 5x5 145lbs
DB lateral raises - 3x8 25lbs
Hours of sleep = 0
Calories: Total= 2794 Fat= 124 Carbs=264 Protein=158
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Friday
SLDL superset w/ calf raises - 3x5 135lbs, 1x5 145lbs, 1x5 155lbs
GM's - 3x5 145lbs
Weighted dips - 1x8 bodyweight, 1x5 55lbs, 4x5 70lbs
Skullcrushers - 2x8, 1x6 100lbs
Donkey calf raises - 3x10 400lbs
Tricep pressdowns - 1x20 100lbs
Woodchop low - 2x8 each side 100lbs
Woodchop high - 2x8 each side - 100lbs
Reverse crunches - 1x10, 1x12, 1x15
Hours of sleep - 10.5
Calories: Total=2290 Fat=89 Carbs=199 Protein=181Last edited by LouPac; 05-06-2006 at 06:33 AM.
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Saturday
Standing Ez bar curls - 5x5 100lbs
Chin ups - 3x5
High cable single arm curls - 1x8 75lbs, 1x15 45lbs
Hours of sleep - 4
Oh God was I bad eating today!!!
Calories: Totals 2993 Fat= 104 Carbs= 366 Protein= 110Last edited by LouPac; 05-07-2006 at 06:36 PM.
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Sunday
Basketball - 2 hours
Hours of sleep = 6.5
Calories: Totals = 2350 Fat = 95 Carbs = 207 Protein = 171Last edited by LouPac; 05-08-2006 at 07:37 PM.
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Monday
Deadlifts - 1x5 with just the bar, 3x5 225lbs, 2x5 245lbs
Close grip cable rows - 1x8 170lbs, 1x8 180lbs, 1x8 200lbs
Flat Bench Press - 1x8 155lbs, 5x5 265lbs
Incline bench press - 1x8 205lbs, 1x7 205lbs, 1x6 205lbs
Hours of sleep = 7.5
Calories: Totals = 2620 Fat = 97 Carbs = 247 Protein = 207Last edited by LouPac; 05-08-2006 at 10:46 PM.
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Tuesday
Too tired today for a leg workout.
Straight bar curls - 3x8 95lbs
Reverse straight bar curls - 1x12, 2x10 65lbs
Hours of sleep = 8
Calories: Totals = 2186 Fat = 66 Carbs = 199 Protein = 212
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Wednesday
Squats - 5x5 295lbs
Leg Press - 3x8 450lbs
Leg Curls - 3x10 100lbs
Hours of sleep = 0
Calories: Totals = 2535 Fat = 131 Carbs = 154 Protein = 186
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Thursday
Off Day
Calories: Totals = 1750 Fat = 61 Carbs = 178 Protein = 114
Hours of sleep = 6Last edited by LouPac; 05-14-2006 at 06:32 PM.
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Friday
Off Day
Hours of sleep = 8
Calories: Total = 2627 Fat = 117 Carbs = 245 Protein = 148
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Saturday
Pull ups - 4x6
Close grip pulldowns - 3x8 170lbs
Close grip bench - 4x6 225lbs
Weighted dips - 3x8 45lbs
Hours of sleep = 7
Calories: Totals = 2244 Fat = 70 Carbs = 195 Protein = 151
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Sunday
Basketball = 2 hours
Hours of sleep = 6.5
Calories: Totals = 1987 Fat = 66 Carbs = 250 Protein = 111Last edited by LouPac; 05-14-2006 at 10:02 PM.
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Monday
5/15/06
Deadlifts - 2x5 135lbs, 5x5 245lbs
Hammer strength rows - 3x5 137lbs each side
Flat bench press - 1x6 135lbs, 1x5 185lbs, 5x5 275lbs, 1x5 225lbs, 1x15 135lbs
Hours of sleep = 7
Calories: Totals = 2170 Fat = 76 Carbs = 227 Protein = 174Last edited by LouPac; 05-15-2006 at 10:13 PM.
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Tuesday
Squats - 1x5 135lbs, 1x5 185lbs, 5x5 295lbs, 1x10 225lbs, 1x15 135lbs
Leg curls - 1x10 100lbs, 2x10 110lbs
EZ bar curls - 3x5 100lbs
Hours of sleep = 5.5
Calories: Totals = 2376 Fat = 75 Carbs = 242 Protein = 204Last edited by LouPac; 05-16-2006 at 09:00 PM.
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Wednesday
Off day
Hours of sleep = 8
Calories: Totals = 2371 Fat = 81 Carbs = 213 Protein = 209
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Thursday
Pull ups - 5x5
Hammer strength high rows - 3x8 115lbs
Military Press - 5x5 135lbs
Shrugs - 3x8 315
Hours of sleep = 6
Calories: Total = 2402 Fat = 85 Carbs = 233 Protein = 132Last edited by LouPac; 05-21-2006 at 06:25 PM.
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Friday
Basketball = 20 minutes
Hours of sleep = 6
Calories = Totals = 2405 Fat = 79 Carbs = 252 Protein = 177
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Saturday
SLDL - 5x5 185lbs
Good Mornings - 3x8 155lbs
Close grip bench press - 5x5 225lbs
Bench press - 1x11 225lbs
Donkey calf raises - 3x10 400lbs
Tricep pressdowns - 1x12 120lbs, 2x10 140lbs
Hours of sleep = 13
Calories: Totals = Totals = 1720 Fat = 84 Carbs = 113 Protein = 101
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Sunday
Basketball = 1.5 hours
Hours of sleep = 7
Calories: Totals = 2138 Fat = 60 Carbs = 277 Protein = 130Last edited by LouPac; 05-22-2006 at 06:06 PM.
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Monday
My lower back was real sore today.
Hyperextensions - 1x10, 1x10 10lbs, 1x10 25lbs
Deadlifts - 1x5 225lbs, 1x5 265lbs, 1x5 275lbs, 1x5 295lbs, 1x2 315lbs (New PR)
Flat Bench - 1x6 185lbs, 1x6 225lbs, 1x5 285lbs, 1x4 285lbs, 1x5 275lbs, 1x3 275lbs, 1x4 275lbs, 1x7 225lbs, 1x11 135lbs
Close grip cable rows - 3x8 200lbs
Hours of sleep = 7
Calories: Totals = 2397 Fat = 69 Carbs = 236 Protein = 222Last edited by LouPac; 05-22-2006 at 10:09 PM.
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Tuesday
My back was to stiff so I tood the day off.
Hours of sleep = 7.5
Calories: Totals = 2346 Fat = 88 Carbs = 213 Protein = 194
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Wednesday
Off day
Hours of sleep = 4
Calories = Totals = 1850 Fat = 35 Carbs = 199 Protein = 181
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Thursday
Pull downs - 1x10 80lbs, 1x10 100lbs, 1x8 140lbs
Pull ups - 5x5
Hammer Strength High rows - 1x6 125lbs, 2x8 105lbs
Military Press - 1x5 95lbs, 1x5 115lbs, 1x5 135lbs, 2x5 155lbs
BB Shrugs - 1x8 315lbs, 1x6 335lbs, 1x8 315lbs
Lateral raises - 3x10 25lbs
Hours of sleep = 7
Calories: Totals = 2079 Fat = 52 Carbs = 247 Protein = 169
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Friday
Hyperextensions - 3x10 25lbs
Good mornings - 3x8 155lbs
SLDL - 3x8 185lbs
Dips - 3x5 70lbs superset with calf raises 3x12
Close grip bench press - 3x8 185lbs
Donkey calf raises - 3x10 400lbs superset with single arm high cable curls 3x10 60lbs
Reverse ez bar curls - 3x10 70lbs
Hours of sleep: 8
Calories: Totals = 2509 Fat = 75 Carbs = 208 Protein = 207
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Saturday
Off day
Hours of sleep = 6
Calories: Totals = 3943 Fat = 156 Carbs = 397 Protein = 153
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Sunday
Off day
Hours of sleep = 10
Calories: Totals = 2298 Fat = 93 Carbs = 282 Protein = 89
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