NOTICE: This is article #24 of this series. Click HERE for the front page.
I took last week off from the gym and it was very hard on me. Why? Because I could not wait to get into the gym! That's all I could think about. I am also excited to start cutting. As of right now, I am not planning on entering a contest, but I will still attack my diet with the mental attitude that I am entering one.
Mentality is so important when it comes to bodybuilding, especially when cutting. One's mental strength and will power can make or break a diet. It is also crucial when in the gym. So many people say, "you cannot build muscle while cutting," or, "you cannot get stronger when cutting." I don't buy it! If you put forth the same intensity when cutting as you do when bulking plus with a well structured diet, you can. And I will! With that said, let's get started.
|Diet and Supplements|
My diet schedule has been updated again! To view it, click the link below:
On Tuesday and Thursday, I subtract 10 grams of dextrose from my pre and post workout shakes and 1 scoop of VP2 from my post workout shake and use it for my pre and post cardio shakes. The shakes consist of:
1/2 scoop VP2
10 grams Dextrose
Right now, I am cycling off of creatine:
12:00 PM (Preworkout)
1:00 (Post Workout)
1000 mg Vitamin C
400 U.I. Vitamin E
1 Capsule AST NAC
5 grams L-Glutamine
200 mg AST ALA
5 grams L-Glutamine
1 AST Proflex
200 mg AST ALA
|Monday, March 3rd|
Leg Lift 30 X 12, 8 - View Exercise
Incline Weighted Crunch 25 X 8, 6 - View Exercise
Machine Crunch 200 X 6
Incline Bench Press 225 X 5, 4 - View Exercise
Flat DB Press 90 X 5, 4, 4 - View Exercise
Weighted Dips 45 X 6, 4, 4 - View Exercise
Incline crunches feel completely different than flat crunches. They put more stress on the lower abdominal area as well as the obliques. Incline press felt great. I was able to hit my chest hard with that exercise. Flat DB press was also very smooth. And as always, weighted dips delivered that final blow to the pecs. This was an excellent start to the week. I felt strong and full of energy.
|Tuesday, March 4th|
Barbell Curl 135 X 6, 4 - View Exercise
Incline Lying Press 135 X 6, 4 View Exercise
Ez Bar Curl 135 X 6, 4 - View Exercise
Reverse Pressdown 80 X 6, 4 - View Exercise
Hammer Curl 60 X 4, 6 - View Exercise
Machine Dip 275 X 7, 7 View Exercise
Standing Calf Raise 460 X 8, 6 - View Exercise
Leg Press Calf Raise 650 X 8, 6, 4
* I alternate between bicep and tricep exercises.
No pain at all in my forearms. Everything is functioning smoothly. I decided to try incline lying press, aka skull crushers, and man does it feel good. You get a better stretch at the bottom of the movement. I switched the equipment that I do pressdowns on. I was having to add weight to the stack on the other equipment, so I switched to an older model that provides more resistance. 80 lbs. on this stack is 200 lbs. on the other one. I also decided to do machine dips for my triceps. This is an awesome exercise. It feels like it targets the upper part of the horseshoe the most. Calve training was well.
Elliptical for 16 minutes
Distance Covered: 1.56 miles
|Wednesday, March 5th|
This is the first time I've ever done lunges with a barbell. Lunges hit my legs in a way I've never felt before. After this workout, I felt like I stimulated every fiber in my legs. I know I will have trouble walking tomorrow.
|Thursday, March 6th|
Military Press 185 X 5, 4 - View Exercise
Side Lateral 45 X 6, 6 - View Exercise
Bent Over Lateral 45 X 6, 6 - View Exercise
Upright Row 145 X 8, 155 X 6 - View Exercise
Barbell Shrug 315 X 10, 335 X 6, 4 - View Exercise
Dumbbell Shrugs 115 X 8, 6 - View Exercise
Killer workout. This was much more intense than my usual shoulder day. Everything was hard and heavy. My delts already have more definition than they did a few weeks ago. That is very motivating. My trap workout was extremely effective. I changed my grip with my wrist straps, and it helps alot. I was able to focus more on my traps and not on my grip.
16 minutes on Elliptical
Distance covered: 1.55 miles (My legs were sore, so that slowed me down a bit)
|Friday, March 7th|
Weighted Pull Ups 45 X 6, 4 - View Exercise
Deadlift 365 X 6, 385 X 6 - View Exercise
Bent Over Row 275 X 6, 4 - View Exercise
T-Bar Row 250 X 4, 4 - View Exercise
Behind The Back Forearm Curl 135 X 10, 8, 8 - View Exercise
DB Forearm Curl 70 X 10, 8 - View Exercise
Deadlifts are back! I'm going for 405 pounds on them next week. It is hard getting T-bar rows in motion, while keeping my balance, because of the weight difference between myself and the plates. So I'll have to work on my execution of this. My forearms got a great pump. They were rock hard.
|Saturday, March 8th|
|Sunday, March 9th|
16 minutes on the Elliptical
Distance covered: 1.57 miles
This week went great! I followed my diet 100%. I must continue to follow my set plan and visualize what I am trying to accomplish. Below are more pics after one week of cutting.
|More Pics From This Week|