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Thread: Robb's cutting journal - 12 weeks (1/4/04-3/29/04)

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    Robb's cutting journal - 12 weeks (1/4/05-3/29/05)

    Introduction:

    Hey, I'm Robb - I don't keep journals long. I'm making this *mainly* to back up my diet/training routine for the next 12 weeks and so I can pull it up if I'm somewhere else. Oh, and I won't be weighing myself nor checking bodyfat. I will weigh and check my bodyfat at the end of the 12 weeks so I can monitor my bulk though. Also, vegetables are excluded from the plan (not planned for) but they are going to be eaten. I am excluding them because they aren't going to heavily change my diet as long as I don't eat a significant amount of a high calorie veggie and it allows me to be a lot more free when choosing my vegetables. I put each day into fitday.com for an estimated calorie readout and for a breakdown of protein/carb/fat - which looks good - keeping protein about 50% most everyday and fat very low.

    Training Schedule:

    Day 1:
    Low Carb Day : ~3020 cal
    100 Jumping Jacks @ waking
    8 am Meal 1: 8 egg whites
    10:30 am Meal 2: 2 scoops of ON WHEY PROTEIN & 1 scoop of CELL-TECH.
    12:15 pm Train

    Delts:
    Lateral Raises
    OH Shoulder Presses
    Front Raises
    Upright Row
    OH Shrugs

    Traps:
    Dumbbell Shrugs
    Barbell Shrugs Behind The Back

    12:15 pm Meal 3: 2 scoops of ON WHEY PROTEIN & 1 scoops of CELL-TECH.
    2:00 pm Meal 4: 5 oz. of turkey breast, 1 cups of rice
    3:30 pm Meal 5: 5 oz. of turkey breast, 1 cups of rice
    5:00 pm Train

    Triceps:
    OH Tri Extension
    Tricep Dips
    Cross body Unilateral Tri Extension
    Close Grip Bench Press
    One DB Arm Kickbacks

    5:00 pm Meal 6: 2 scoops of ON WHEY PROTEIN & 1 scoops of CELL-TECH.
    6:30 pm Meal 7: 7 oz of top round steak
    8:00 pm Meal 8: 2 scoops of ON WHEY PROTEIN.
    9:30 pm Meal 9: 8 egg whites
    10:00 pm Sleep
    3:00 am Meal 10: 2 scoops of ON WHEY PROTEIN.

    Day 2:
    Low Carb Day : ~3020 cal
    8 am Meal 1: 8 egg whites
    10:30 am Meal 2: 2 scoops of ON WHEY PROTEIN & 1 scoop of CELL-TECH.
    12:15 pm Train

    Quads:
    Leg Presses on Machine
    Lunges with Dumbbells
    Back Squat

    Abs:
    Crunches
    Reverse Crunches
    V-ups

    12:15 pm Meal 3: 2 scoops of ON WHEY PROTEIN & 1 scoops of CELL-TECH.
    2:00 pm Meal 4: 5 oz. of turkey breast, 1 cups of rice
    3:30 pm Meal 5: 5 oz. of turkey breast, 1 cups of rice
    5:00 pm Train

    Back:
    Pull Ups
    Hyperextensions
    Barbell/Dumbbell Dead lifts

    Hamstrings:
    Lying Hamstring Curls
    Leg Extensions
    Ham Tractor (Seated Hamstring Curl)

    5:00 pm Meal 6: 2 scoops of ON WHEY PROTEIN & 1 scoops of CELL-TECH.
    6:30 pm Meal 7: 7 oz of top round steak
    8:00 pm Meal 8: 2 scoops of ON WHEY PROTEIN.
    9:30 pm Meal 9: 8 egg whites
    10:00 pm Sleep
    3:00 am Meal 10: 2 scoops of ON WHEY PROTEIN.

    Day 3:
    Extremely Low Carb Day : 2399 cal
    100 Jumping Jacks @ waking
    8 am Meal 1: 9 egg whites
    10:30 am Meal 2: 1 scoops of ON WHEY PROTEIN & 1 scoop of CELL-TECH.
    12:15 am Meal 3: 7 oz. of turkey breast, 1 cup of rice
    2:00 pm Meal 4: 7 oz. of turkey breast, 1 cup of rice
    3:30 pm Meal 5: 7 oz. of turkey breast
    5:00 pm Meal 6: 2 scoops of ON WHEY PROTEIN.
    6:30 pm Meal 7: 8 oz of top round steak
    8:00 pm Meal 8: 2 scoops of ON WHEY PROTEIN.
    9:30 pm Meal 9: 8 egg whites.
    10:00 pm Sleep

    Day 4:
    High Carb Day : 3365 cal
    8 am Meal 1: 8 egg whites
    10:30 am Meal 2: 1 scoops of ON WHEY PROTEIN & 1 scoops of CELL-TECH.
    12:15 am Train

    Chest:
    Flat Dumbbell Flyes
    Incline Barbell Presses
    Decline Barbell Press
    Flat Bench

    Calves:
    Standing Calf Raises
    Seated Calf Raises
    Sled Calf Raises

    Abs:
    Crunches
    Reverse Crunches
    V-ups

    12:15 am Meal 3: 2 scoops of ON WHEY PROTEIN & 2 scoops of CELL-TECH.
    2:00 pm Meal 4: 5 oz. of turkey breast, 1 cups of rice
    3:30 pm Meal 5: Same as Meal 4.
    5:00 pm Train

    Biceps:
    Standing Barbell Curls
    One Arm Dumbbell Curls
    Two Arm Preacher Curls
    Curls on Incline Press
    Seated Hammer Dumbbell Curls

    Forearms:
    Wrist Curls with Barbell

    6:30 pm Meal 6: 3 scoops of ON WHEY PROTEIN & 2 scoops of CELL-TECH.
    8:00 pm Meal 7: 6 oz of top round steak, 2 cups of rice
    9:30 pm Meal 8: 2 scoops of NITR
    10:00 pm Sleep
    3:00 am Meal 9: 8 egg whites
    5:00 am Meal 10: 3 scoops of ON WHEY PROTEIN.

    Day 5:
    Low Carb Day : ~3020 cal
    100 Jumping Jacks @ waking
    8 am Meal 1: 8 egg whites
    10:30 am Meal 2: 2 scoops of ON WHEY PROTEIN & 1 scoop of CELL-TECH.
    12:15 pm Train

    Quads:
    Leg Presses on Machine
    Lunges with Dumbbells
    Back Squat

    12:15 pm Meal 3: 2 scoops of ON WHEY PROTEIN & 1 scoops of CELL-TECH.
    2:00 pm Meal 4: 5 oz. of turkey breast, 1 cups of rice
    3:30 pm Meal 5: 5 oz. of turkey breast, 1 cups of rice
    5:00 pm Train

    Back:
    Pull Ups
    Hyperextensions
    Barbell/Dumbbell Dead lifts

    Hamstrings:
    Lying Hamstring Curls
    Leg Extensions
    Ham Tractor (Seated Hamstring Curl)

    5:00 pm Meal 6: 2 scoops of ON WHEY PROTEIN & 1 scoops of CELL-TECH.
    6:30 pm Meal 7: 7 oz of top round steak
    8:00 pm Meal 8: 2 scoops of ON WHEY PROTEIN.
    9:30 pm Meal 9: 8 egg whites
    10:00 pm Sleep
    3:00 am Meal 10: 2 scoops of ON WHEY PROTEIN.

    Day 6:
    Extremely Low Carb Day : 2399 cal
    100 Jumping Jacks @ waking
    8 am Meal 1: 9 egg whites
    10:30 am Meal 2: 1 scoops of ON WHEY PROTEIN & 1 scoop of CELL-TECH.
    12:15 am Meal 3: 7 oz. of turkey breast, 1 cup of rice
    2:00 pm Meal 4: 7 oz. of turkey breast, 1 cup of rice
    3:30 pm Meal 5: 7 oz. of turkey breast
    5:00 pm Meal 6: 2 scoops of ON WHEY PROTEIN.
    6:30 pm Meal 7: 8 oz of top round steak
    8:00 pm Meal 8: 2 scoops of ON WHEY PROTEIN.
    9:30 pm Meal 9: 8 egg whites.
    Last edited by EdgeCrusher; 01-05-2005 at 02:32 AM.

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