Cutting Cycle - Week #32!

Well, my first year of college is over! Therefore, I will now be training at 8 A.M. My new diet is switched up some as well as my supplement schedule. Check them out below.
Cutting Cycle - Week #32

NOTICE: This is article #32 of this series. Click HERE for the front page.

Well, my first year of college is over! Therefore, I will now be training at 8 A.M. My new diet is switched up some as well as my supplement schedule. Check them out below.

Diet and Supplements

Diet

My diet has changed! Click below to check it out.

VIEW THE FULL DIET

Supplement Schedule

My supplement schedule has also changed.

I am starting creatine again.

7:30 AM

1 capsule Dymetadrine Xtreme

7:45 AM

1000 mg Vitamin C
400 U.I. Vitamin E
200 mg AST ALA
1 Capsule AST NAC
7.5 grams L-Glutamine (In protein shake)
5 grams Creatine (In protein shake)
2 Liver Tabs

9:00 AM

1000 mg Vitamin C
400 I.U. Vitamin E
200 mg ALA
1 NAC
7.5 grams L-Glutamine (In protein shake)
5 grams Creatine (In protein shake)
2 Liver Tabs

12:00 PM

1 Multivitamin
1 Proflex

1:30 PM

1 Dymetadrine Extreme

10:00 PM

1000 mg Vitamin C
400 U.I. Vitamin E
200 mg ALA
2 Liver Tabs
1 Proflex
5 grams L-Glutamine

10:30 PM

5 grams GABA

Monday, April 28th

Abs/Chest

Leg Lift 35 X 10, 8 - View Exercise
Incline Weighted Crunch 35 X 10, 8 - View Exercise
Reverse Crunch X 12 - View Exercise
Decline Bench Press 275 X 5, 4 - View Exercise
Flat DB Press 90 X 6, 6 - View Exercise
Incline Bench Press 185 X 6, 6 - View Exercise
Weighted Dips 75 X 5 - View Exercise

I had to lift at the same gym I lifted at on Friday today. I was the only person in the gym. Therefore, I had no one to spot me on decline press. I was not able to push myself to total failure on that exercise because of this. As I mentioned before, this gym's heaviest dumbbells are 90 pounds. So I used those and got 6 reps pretty easy. Incline press felt out of this world. My execution on this exercise was perfect. Tomorrow I will be back in my old gym.

Tuesday, April 29th

Biceps/Triceps/Calves

Dumbbell Curl 70 X 6, 5 - View Exercise
Tricep Pressdown 100 X 6, 6 View Exercise
Hammer Curl 65 X 6, 5 - View Exercise
Reverse Pressdown 190 X 6, 6 - View Exercise
Rope Cable Curl 170 X 6, 6 - View Exercise
Behind Back Rope Extension 120 X 6, 130 X 5 - View Exercise
Leg Press Calf Raise 770 X 6, 6, 6 - View Exercise
Seated Calf Raise 215 X 6, 6 - View Exercise
Standing Calf Raise 440 X 8 - View Exercise

* I alternate between bicep and tricep exercises.

I am going to stick with the 70 pound dumbbells next week for DB curl because I am not satisfied with my execution on the exercise. I can complete 6 reps yes, but the last one or two reps are not up to my standards. Nothing special or particularly outstanding today for arms. Calves on the other hand were great. I meant to put 750 on the leg press, but accidently put 770 on. I'm glad I did because I completed 6 killer reps. I realized that I put 770 after the first set.

Cardio

16 minutes on Stationary Bike (Lv. 3)
Distance covered: 5.76.

Because the distance is the same, I am going to start tracking the number of calories the machine says I burned. Calories burned: 83 (I know it is more than that, but that's what the machine says.)

Wednesday, April 30th

Legs

Squats 390 X 4, 4 - View Exercise
Front Squats 235 X 6, 6 - View Exercise
Stiff Leg Deadlift 285 X 6, 6 - View Exercise
Lunges - NOT DONE - View Exercise

I put 390 on for squats and got my 4 reps. I have a mental block on squats. My mind tells me that I can't do more. I think it is just the fear of getting hurt. I must break through this barrier. I was not able to do lunges today because I was having some indigestion and had to leave the gym early.

Thursday, May 1st

Delts/Traps

Dumbbell Shoulder Press 85 X 6, 5, 4 - View Exercise
Side Lateral 60 X 6, 4 - View Exercise
Bent Over Cable Lateral 50 X 8 - View Exercise
Barbell Shrug 415 X 4, 4 - View Exercise
Barbell Shrug Behind The Back 375 X 4, 4 - View Exercise

The 85 pound dumbbells felt like nothing. I'm jumping to the 90's next week. When I was bulking, I got up to the 100 pound dumbbells. I'm almost back up there. I am not too impressed with the behind the back shrugs. I am going to try an underhand grip on this exercise next week.

Cardio

16 minutes on the Bike (Lv: 4)
Distance: 5.76 miles
Calories: 94

I did High Intensity Interval Training (HIIT) today. Here is what I did:

(5 minute warm-up)
0-1:00 Minute: Established my pace
1:00-1:15 ALL OUT
1:15-2:00 Returned to original pace
2:00-2:15 ALL OUT
2:15-3:00 Returned to original pace
... (Keep following that pattern)
...
...
14:00-14:15 ALL OUT
14:15-15:30 Return to original pace
15:30-16:00 ALL OUT
(5 minute cool down)

The original pace is the pace I usually used for my sessions. Therefore, I was able to burn to calories by having the "All out" intervals.

Friday, May 2nd

Back/Forearms

Deadlift 485 X 4, 4 - View Exercise
Bent Over Row 300 X 6, 5 - View Exercise
Lat Pulldown 190 X 6, 6 - View Exercise
V-Bar Pulldown 180 X 6 190 X 4 - View Exercise
Forearm Curl 195 X 6, 6 - View Exercise
Behind The Back Forearm Curl 185 X 8, 7 - View Exercise
Dumbbell Hold (Grip) 120 pound dumbbells for 30 seconds

Deadlifts were crazy. Everything felt great. I started some grip work today. What I do is grab the 120 pound dumbbells and hold them for as long as I can. I held them for 30 seconds today. Those 30 seconds felt like forever! We will see how this exercise works out.

Saturday, May 3rd

Cardio

30 minutes of heavy bag work

Sunday, May 4th

Cardio

16 minutes on the Treadmill
Distance covered: 2.00 miles

Weekly Reflection

I had a very hectic weekend and ate some junk food on Saturday. Oh well. I took my body fat % with the calipers on Saturday. Here are my measurements with the Accu-measure Calipers:

Measurements are in Millimeters

    Abdomen: 5
    Bicep: 2
    Calf: 2
    Kidney: 6.5
    Pectoral: 3
    Quadricep: 9
    Subscapula: 8.5
    Suprailiac: 5.5
    Tricep:5

Bodyweight: 195
Estimated Bodyfat %: 6.5%

I know calipers are not 100% accurate, but this will give me something to keep track of my progress with. I will take my bodyfat measurements again next week with my pics. After that, I will take them every 2 weeks aloong with my pics.

After looking over my diet, I realized that it could use some tweaking. Some of the food selection is not the best for losing weight. So I will have a revised diet next week. Also, I learned that you should always measure your essential fatty acids (like flax and olive oil). On Monday-Thursday, I actually took 1 TBSP instead of the 0.5 TBSP of the oils. I was measuring by eye on these days. On Thursday, I realized my mistake. Live and learn.

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