beef's cutting journal

[beefcurry1]

ok, since i have started lifting 6 years ago i have been pounded in the brain with "just get strong. low reps high weight" i decided to go into a cutting cycle for a while. i started a workout a week ago and have been changing it to get the most work in the shortest time and still be effective. anytime i get the max number of reps on all 3 sets i will up the weight or make it harder somehow for the next workout. here is what i have come up with.

today this was my workout: day 1 shoulder traps

exercise
superset
(weight ill do next workout)
bench 160 lbs 3x[12,12,12] (5 more)
upright rows 90 lbs 3x[12,12,12] (5 more)
incline: 115 3x[12,12,12] (5more)
dumbell shrugs 70s 3x[15,15,12] (same)
side raises: 20s,15s,10s 2x5-5-5
................15s,10s,5s 1x5-5-5 (might try all 3 like first)
bar shrugs 245 3x[15,15,15] (up10)
armpit rows: 25s 3x[12,12,12] (same weight, hold longer at top)
dumbell shoulder press 25s 3x[12,12,10] (same)
dumbell bench: 50s 3x[12,10,10] (same)
bent side raises 10s,5s 3x[8-8,8-8,8-8] (up 5 on first set)

felt great all day. i blew the weightroom up. i left thanking my body for being strong and red lining. very happy with the workout to say the least.

it took all i could to manage this into 45 minutes. i take as little rest as i can between sets. i try to do no more than to get a drink and catch my breath. i have already seen increases in weight. im gonna try this for a while and see how it goes. i like it so far. any comments or suggestions welcome

[beefcurry1]

my day 2 was horribly messed up when i came to the realization the weightroom i go to has no bars with grips, all of the grips are worn off, so i couldnt do my dl, which pains me because i love doing it so much. i might get a pair of straps. other than that here was my day 2 workout.

Day 2: legs, abs

squat: 215 lbs 3x [12,12,10] (same)
none
dl: n/a
none
lunges: 135 3x[10,9,8] (same)
none
leg curls: 100 lbs 3x[12,12,12] (5 more)
leg extensions: 120 lbs 3x[12,12,10] (same]
leg press: 340 lbs 3x[12,12,10] (same)
crunches: 25 lbs 2x15,15,15 flat footed crunched, elevated leg crunches, toe touches (add another set)
leg lifts 3x15 (do 5 more per set)

[beefcurry1]

My day 3 was pretty good. all of the dubell exercises give my forearms a good burn so i dont really need to throw in too much more forearms. i might see if i can find my hand gripper thing. i know that damned thing is around here somewhere.

day 3: bis, tris, back

preacher curls: 70 3x[12,12,12] (5 more)
angle bar push downs 70 3x[12,12,12] (5 more)
dumbell curls 40s 3x[10,10,9] (same)
brain crushers 80 3x[12,12,10] (same)
hammer curls: 70 3x[12,12,10] (same)
french press : 30 3x[12,12,12] (same, my shoulder cant take much more stress, ill stay here for a few more workouts)
pull downs: 90 6xburnout 10sec rest burnout 10 sec rest etc.
seated chins: same as above.
straight bar curls: 75-65-55 3x5-5-5

[beefcurry1]

day 4 was my lifting rest day. i ended up needing to waste some energy after work at like 1:00 am so i went to the gym and hopped on the bike. one of the ones with the hand things gets your arms in the mix. i went for 45 minutes, 8 1/2 or 9 1/2 miles, i dont remember. felt great afterwards. was knocked out as soon as i went to bed after a relaxing hot shower.

[beefcurry1]

cycle 2, day 1:

felt pretty crappy going into the gym. i just woke up from a nap, downed a glass of milk and went and lifted. didnt do that bad though. ive had quite a bit of decent food today. started off with some honey nut cheerios. had a pbj sandwich, turkey sandwichwith a large glass of milk after lifting and then 2 turkey sandwiched with baked doritoes (thoughts on these) with a large glass of milk for dinner.

bench 165lbs 3x[12,12,10] (same)
upright rows 95lbs 3x[12,12,12] (felt really heavy, stay same)
incline: 120 [12,12,10] (same)
dumbell shrugs 70s 3x[15,15,15] (hold longer at top)
side raises: 20s,15s,10s 3x[5-5-5] (add a rep)
bar shrugs 255 3x[15,15,15] (hold longer at top)
armpit rows: 25s 3x[12,12,12] (5 more)
dumbell shoulder press 25s 3x[12,12,12] (add 5)
dumbell bench: 50s 3x[12,12,12] (make some reps pauses)
bent side raises 10s,5s 3x[8-8,9-9,9-9] (do 10-10)

[beefcurry1]

cycle 2 day 2: my legs still hurt so no workout.

[beefcurry1]

horrible day in the weightroom today. felt like crap, i was unusually hot and more sweaty than usual. everything felt heavier than normal. i dont know why. i got plenty of sleep. anyway, heres the days workout.

cycle 2 day 3: bis, tris, back

preacher curls: 75 3x[12,12,10] (same)
angle bar push downs 75 3x[12,12,110] (same)
dumbell curls 40s 3x[10,10,10] (felt really heavy, staying here)
brain crushers 80 3x[12,12,12] (likewise)
hammer curls: 70 3x[12,12,12] (same)
french press : 30 3x[12,12,12] (bump up 5 for first set, see how my shoulder handles it)
pull downs: 90 6xburnout. 10 sec rest between sets [15,7,5,5,5,5] (same till i get a lot more)

took 7 grams creatine when i got done and 30g whey in milk.

[beefcurry1]

great workout. here it is:

cycle 3 day 1:

bench 165 lbs 3x[12,12,12] (5 more)
upright rows 95 lbs 3x[12,12,12] (5 more)
incline: 120 3x[12,12,12] (5more)
dumbell shrugs 70s 3x[15,15,15] (5 more)
side raises: 20s,15s,10s 3x5-5-5 (add a rep)
bar shrugs 255 3x[15,15,15] (hold longer at top)
armpit rows: 30s 3x[12,12,12] (same weight, hold longer at top)
dumbell shoulder press 30s 3x[12,12,10] (same)
dumbell bench: 50s 3x[12,12,12] (more pauses)
bent side raises 10s,5s 3x[9-9,9-9,9-9] (go to 6 reps and 5 pouds up)

after workout i took 7g creatine and about 35g whey in milk.

i am really liking this workout schedule. i have really noticed strength increases and i will continue to do this until i stop seeing them or until i get a nicely formed 6 pack, then i will go back to a bulking cycle.