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Thread: Yeaaa man...I ain't messin around

  1. #1
    cakin Cirino83's Avatar
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    Yeaaa man...I ain't messin around

    Ok I finally got my lazy ass and decided to pop my cherry with this whole journal thing. I have been keeping track in a notebook, but I could always use some advice/critique from the almighty WBB gang....so please comment/give advice or call me an idiot if I'm doing stupid ****.

    Background:
    Age: 23 Height: 6ft
    Start weight: 174 Current: 197 @ 14.6%
    Years Experience: Off and on through high school and after I graduated, then steady for about 1.5 years. (didn't know what the hell I was doing though)
    Correct Years of experience: Since I joined WBB

    Status: Cutting
    Short term goals: Maintain muscle I gained and be sub 10%
    Long term goals: Get fkn huge and ripped

    Split: B G B with minor changes. Made it a 5 day split since I am currently cutting.

    Day 1: weights
    Day 2: weights
    Day 3: punching bag/jog/sand bag up stairs
    Day 4: weights
    Day 5: weight
    Day 6: off
    Day 7: off

    Diet is pretty good for the most part. Cals ~2800 fat ~ 96 carbs (varies) protein ~ 220+
    Supplements: ALN Creatine 500, Nitrean & Once a day multi. (sometimes NO-XPLODE)

    Inspirational Video:
    http://www.youtube.com/watch?v=6ziOh...related&search
    Last edited by Cirino83; 04-17-2007 at 06:30 PM.

  2. #2
    cakin Cirino83's Avatar
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    Tuesday, 4/3/07

    Day 3:

    Punching bag for ~10 minutes ->5 min then 1 min break then 5 min again
    Jog/walk .5 miles
    ran 70 lb sand bag up stairs (15) x 5

    Diet was good/clean. Water intake was low today.

  3. #3
    cakin Cirino83's Avatar
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    Wednesday, 4/4/07

    Day 4:

    Deadlifts
    155 x 8
    205 x 5
    255 x 5
    270 x 5
    275 x 3

    Good Mornings (Just nailed form...weight sucks right now though)
    115 x 8
    125 x 6
    135 x 6

    BB Lunges Just started back up light with squats/lunges after 2 week break due to sore ass knees from bad form. All is good now though. Time to ramp up weight.
    135 x 10
    155 x 10

    Skulls
    5 sets of 90 x 10

    Cable Pressdowns
    60 x 10
    70 x 10
    75 x 8

    Weighted bench dips
    80 x 12
    90 x 12
    90 x 7

    Neck Harnass
    20 x 20

    Overall decent workout considering mood was ****ty due to quitting smoking saturday for the second time...1 extra hour of traffic because of snow/sleet and workout was later than usual this evening by about 1.5 hours.

    Diet was pretty good. cals ~2700 fats ~ 115 carbs ~ 130 protein ~ 240
    Water intake low.

  4. #4
    Team Chesticles! Unholy's Avatar
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    Sweeet lifting man. Those good morning look Solid. I'm too much of a pussy to try them myself.
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
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  5. #5
    cakin Cirino83's Avatar
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    Quote Originally Posted by Unholy View Post
    Sweeet lifting man. Those good morning look Solid. I'm too much of a pussy to try them myself.
    Thanks man. Good mornings really kick my ass. (or back and hams)

  6. #6
    shot a man in reno Mik's Avatar
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    I love GMs. Nice work.

  7. #7
    cakin Cirino83's Avatar
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    Thanks Mik...I'm learning to love them


    Thursday: 4/5/07

    Day 1:

    Bent Over BB Rows
    145 x 8
    170 x 8
    180 x 8

    T-Bar Rows (Free weight BB)
    (weight excluding bar)
    115 x 8
    130 x 8
    140 x 8

    BB Rows
    55 x 10
    55 x 10


    Flat Bench
    155 x 10
    205 x 5
    225 x 4
    225 x 4
    180 x 10

    Incline (Need to work on BB weight increase...this is girly and pathetic)
    155 x 8
    160 x 7
    160 x 5

    Pec Dec
    80 x 12
    90 x 12

    Weighted rope crunches
    70 x 10
    70 x 15

    Workout started off strong...but when I hit 3rd set of flat bench I felt like my arms had zero energy in them. Maybe from heavy dips yesterday or maybe the cut is catching up to me with strength. Either way it sucked and I'm pissed at how ****ty chest workout was tonight.

    *Get flat bench back to normal weighted sets
    *Increase Incline weight
    *Don't be such a pussssy

  8. #8
    Team Chesticles! Unholy's Avatar
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    Workout looks good to me man. That benching is strong. You should try alternating between back/chest exercises. I found this helped me a lot with strength gains across the board.
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
    Chronological Picture Thread 2005-Current
    Pro Status or Bust..2011

    At Large Nutrition, Optimize YOUR body!

  9. #9
    Eat Chicken Chris686's Avatar
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    My arms would be pretty winded after all that work too. Especially on a cut!
    Forever Goal: Strength

    Weightlifting sucks. I just like to lift heavy things.

  10. #10
    cakin Cirino83's Avatar
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    Quote Originally Posted by Unholy View Post
    Workout looks good to me man. That benching is strong. You should try alternating between back/chest exercises. I found this helped me a lot with strength gains across the board.
    Thanks bro
    Hmm...I might give this a try...anything at this point is worth it. Thanks for the advice..makes sense ina way.

    Quote Originally Posted by Chris686 View Post
    My arms would be pretty winded after all that work too. Especially on a cut!
    It was never a problem during a bulk...cutting sucks tho ;(

  11. #11
    shot a man in reno Mik's Avatar
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    Nice workout. Bench numbers look good to me.

  12. #12
    cakin Cirino83's Avatar
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    Quote Originally Posted by Mik View Post
    Nice workout. Bench numbers look good to me.
    Thanks man.


    Have a stupid cold for the last few days...going to try to lift tonight though...even with my sore throat.

  13. #13
    cakin Cirino83's Avatar
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    Tuesday, 4/10/07

    Day 2:

    Squats (staying pretty light after ****ing up knees a few weeks ago)
    135 x 8
    155 x 5
    205 x 5
    225 x 3
    245 x 3

    Hack Squats
    145 x 5
    185 x 8

    Hammer curls (2 hands excluding weight of bar)
    90 x 10
    90 x 10
    90 x 10

    Alt DB curls
    55 x 10 (5 each)
    60 x 10 "
    60 x 10 "

    Preacher curl **** yeaaaaaaaa
    80 x 10
    90 x 12
    90 x 12

    wrist roller
    5lbs x 3

    First time lifting since Thursday last week. Took Friday and Sat off...then got a cold Sunday and it is still here...maybe worse today so far but I was feeling lost without lifting and had the feeling I was losing anything I gained so I sucked it up. (lifted at home so don't worry people) Diet has been pretty good. It's easy to eat on a cut while sick beacuse I don't have to eat so much.

  14. #14
    cakin Cirino83's Avatar
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    Haven't lifted since Tuesday. Cold won't go away although I feel better today than yesterday. The sweats are here too. God I hate being sick. Will lift tonight though.

  15. #15
    Team Chesticles! Unholy's Avatar
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    Feel better, eat up before your session. I hope to see some solid numbers in here tonight.
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
    Chronological Picture Thread 2005-Current
    Pro Status or Bust..2011

    At Large Nutrition, Optimize YOUR body!

  16. #16
    shot a man in reno Mik's Avatar
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    Curl jockey!

    Feel better man. I'm sick as a ****ing dog too. Sux.

  17. #17
    cakin Cirino83's Avatar
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    Thanks guys...

    Man I love to just hammer away at those bi's

    tonight ater regular workout I might put on a cut off shirt and do more curls in the mirror while grunting each rep out. Then walk it off and flex some more. haha


    Mik do you have a journal? The one I found was from over a year ago?
    Last edited by Cirino83; 04-12-2007 at 11:23 AM.

  18. #18
    shot a man in reno Mik's Avatar
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    Quote Originally Posted by Cirino83 View Post
    Man I love to just hammer away at those bi's

    tonight ater regular workout I might put on a cut off shirt and do more curls in the mirror while grunting each rep out. Then walk it off and flex some more. haha


    Mik do you have a journal? The one I found was from over a year ago?
    LOL. Don't forget to spray down with PAM!

    I'm thinking of starting one again. Where my last one left off was basically when I was forced to stop lifting due to back injury. I've been back lifting for a couple of weeks. I'm too weak to bore people with numbers. Bah!

  19. #19
    cakin Cirino83's Avatar
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    Thursday, 4/12/07

    Ok here it is. Training has been ****ed up this week due to a cold. Ended up much better than I imagined, but not 100%


    Day 3:

    Chin-ups
    BW x 10 (warmup)
    15 x 5 (shoulder width underhook)
    15 x 5 (close grip underhook)
    20 x 5 (shoulder width underhook)
    20 x 5 (close grip underhook)

    Lat Pulldowns
    90 x 8
    100 x 8
    110 x 8

    Pulldowns (behind head)
    120 x 10 (close grip)
    120 x 10 (wide grip)
    120 x 6 (close) 4 (wide)

    Seated DB Press
    55 x 5
    55 x 5
    55 x 5
    55 x 5
    60 x 5

    Side DB raises
    55 x 8 each arm (elbows bent)
    55 x 8 each (elbows bent)
    25 x 8 each (straight arm)

    BB Press
    0 x 0
    0 x 0
    0 x 0

    Calf Raises
    205 x 15
    255 x 15

    BB Shrugs
    205 x 12
    275 x 10
    300 x 10
    135 x 10 (fast set)

    Abs
    Decline sit ups
    45 x 12
    55 x 12
    55 x 10

    Overall workout was better than expected ater being sick all week (still somewhat sick.) Energy was decent except with shoulders I felt weak after a few sets and had to skip the BB press. Felt good to get a decent workout in again. Looking forward to tomorrow and when I feel 100% again. Also I have felt actually stronger on my cut than I did on my bulk. This isnt't right, but who am I ****tin I love it .

  20. #20
    cakin Cirino83's Avatar
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    (last night workout)

    Friday 4/13/07

    Day 4:

    Deadlifts
    135 x 10
    205 x 5
    255 x 5
    275 x 5
    290 x 3

    Good Mornings
    115 x 8
    135 x 4


    BB Lunges
    155 x 10
    155 x 10


    Skulls
    90 x 10
    90 x 10
    90 x 10
    Flat bench 155 x 10
    Flat bench 180 x 8

    Weighted bench dips
    80 x 12
    80 x 12

    Cable pressdowns
    60 x 10
    65 x 10
    70 x 9

    Neck Harnass
    17.5lbs x 15


    ::Nothing worth noting::

  21. #21
    Strength & Protection Kiaran's Avatar
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    Hell yeah, neck harness movements rule Good luck with all your goals, bro. Workouts are looking impressive. Sorry to hear about the knees getting jacked awhile back. Deads are looking strong too.
    32 yo - 5'6" - 170 lbs
    USAPL Meet PRs (Raw @154 lbs): 347 SQ, 242 BP, 507 DL, 1096 TOTAL
    Gym PRs: 370 SQ, 270 BP, 510 DL

    The Riddle Of Iron - Kiaran's Garage Training Log

  22. #22
    cakin Cirino83's Avatar
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    Quote Originally Posted by Kiaran View Post
    Hell yeah, neck harness movements rule Good luck with all your goals, bro. Workouts are looking impressive. Sorry to hear about the knees getting jacked awhile back. Deads are looking strong too.
    Thanks man...knees are seeming to be better...time to get these squat/lunge numbers up a little

    Yea I love using the neck harnass.

  23. #23
    Team Chesticles! Unholy's Avatar
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    Solid DL's man.
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
    Chronological Picture Thread 2005-Current
    Pro Status or Bust..2011

    At Large Nutrition, Optimize YOUR body!

  24. #24
    Senior Member McVein's Avatar
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    Workouts looking good man.
    Quote Originally Posted by Everyone View Post
    I agree with McVein

  25. #25
    cakin Cirino83's Avatar
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    Unholy n McVein - thanks guys

    Saturday 4/14/07

    this was a very light/fast workout. Just a little something to get the blood flowing. Plus I had no energy at all.

    Day 1:

    BB rows
    165 x 8
    180 x 8

    T-bar rows
    0 x 0

    DB Rows
    0 x 0

    Flat bench
    165 x 10
    205 x 5
    225 x 5
    175 x 8

    Incline
    160 x 7
    160 x 4

    Peck Deck
    90 x 15

    Abs
    Rope crunches
    70 x 12
    70 x 10

    Terrible day...no energy...no motivation...felt dizzy and weak...ahh better than nothing though. Tomorrow is another day.

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