Matt's 12 Week Shred

[Azanmi]

Opening Stats:

Ht: 5'10"
Wt: 195lbs
bf: 25% (Estimate)

After my 30 Day Log I am ready to do a full 12 week cutting cycle so that I can get down to a good base < 10% bf

I figure I have about 20lbs of fat to cut! I plan on getting an accurate bf% test soon.

Workout Regimen should look like this:

Monday: 16min Max-OT cardio
Tuesday: Circuit
Wednesday: 16min Max-OT cardio
Thursday: 16min Max-OT cardio
Friday: Circuit (incl. Legs)
Saturday: 16min Max-OT cardio
Sunday: REST!

[Azanmi]

2/1/2005

Lift Day

Pullups:
standard 1x8, close 1x4, wide 1x3

Ab Routine

Dips
1x8 (30lbs weight), 2x9 bodyweight

DB Flat Bench
1x5 75s, 2x4 27s

Cable Flys
1x10 80, 1x10 100, 1x8 110

Preacher Curls
2x6 80, 1x4 80

45deg bench DB curls
3x5 30

Consentration Curls
1x4 30, 2x8 20

DB Tricep Ext
2x6 75

Cable tris
Single hand 1x8 65
Two handed 1x10 90, 2x8 110

Cable Skulls (With Rope)
1x14 120, 1x8 140

Lower back Ext.
3x12 holding 10lb plate

8 reps of pull-ups is great for you. Can you imagine what you'll be able to do once you melt that bodyfat off? Keep up the good work and have a great day!

[Azanmi]

Been really slacking! I have been so busy I've put off workouts on 2nd,3rd,4th..... I know I suck! Gotta get back in the saddle.

[abarlament]

Yup, great pullups, especially if you are 25% bodyfat. I'm not that high (I'm probably high teens) and I don't know if I could do 8 straight.

[Azanmi]

Time to Catch every one up!
Note: Down to 189lbs from 195lbs! It's a start!
Saturday
2/5/2005

Lift Day

Pullups: standard 1x8, close 1x4, wide 1x3, close side 1x4
Chinups: Standard 1x8, close 1x5,

Ab Routine

Bodyweight Dips 12, 10, 8

DB Flat Bench 1x6 80s, 2x5 80s

Cable Flys 1x10 80, 1x10 100, 1x8 110

Preacher Curls 2x6 90, 1x5 90

45deg bench DB curls 3x5 30

Consentration Curls 1x4 30, 2x8 20

DB Tricep Ext 1x8 2x6 75

Cable tris Single hand 3x6 65

Cable Skulls (With Rope) 2x12 120, 1x8 130

Lower back Ext. 3x12 holding 25lb plate

Tuesday
2/8/2005

16 Min Max-OT cardio

Bodyweight Dips 15, 12, 10

Pullups: standard 1x10 (Double Digits Baby!), close 1x6,

[Azanmi]

2/9/2005

Lift Day

Pullups:
standard 1x10, close 1x5, wide 1x3
Chinups: (Post Bicep Work)
Standard 1x6, close 1x5,

Ab Routine

Bodyweight Dips 1x14, 2x10

DB Flat Bench 1x6 75s, 1x5 75s, 1x4 75s

Cable Flys 1x14 80, 2x12 80

Standing DB Curls 1x8 40s, 2x6 40s

45deg bench DB curls 2x8 30s, 1x5 30s

Consentration Curls 1x5 30s, 2x4 30s

DB Tricep Ext 1x12 75, 1x10 75, 1x8 75

Cable tris
Single hand 1x5 65s
Two handed (W/ Rope) 1x10 80
Cable Skulls (With Rope) 1x14 120, 1x8 140

Medial Delt Machine 3x10 100

[Azanmi]

Day Off
A little sore, I'm not used to taking 72 hours of rest between lift days.

[Azanmi]

Again with the slacking... I'm really struggling with my eating habits, I had no idea how hard it would be to reverse my bad eating habits.

[Azanmi]

I was away from the gym for 7 days! Discipline! Discipline! Discipline!

Anyway, here's yesterdays gym day

Pullups: standard 1x10, close 1x8, wide 1x4, side 1x4

Dips (bodyweight): 1x16, 1x12, 1x10

DB Flat Bench: 1x8 70s, 2x5 70s


45deg bench DB curls: 2x5 40s 1x10 30s

Consentration Curls: 1x5 30, 1x4 30 1x8 20 1x5 20

DB Tricep Ext: 1x14 2x10 70

Cable Skulls (With Rope): 1x12 120, 2x10 120

16min MAX-OT Cardio on Recumbant bike (Kicked my butt)

[Azanmi]

I'm going to retire this effort. Today I becan the 12 Max-OT progam with 2 friends. We will hopefully be able to keep each other motivated and we;ll see great gains!

[Azanmi]

4/20/2005

Biceps/Abs

Straight Bar Curl 2x4105, 1x4 95
DB Hammer Curls 2x6 35s
Curl Bar Curls 2x6 65

Cable/Rope Crunches 3x10 175
Weighted Crunches 3x12 +45lb

[Azanmi]

Just about ready to get back into legs! It's been really hard to be patient with this injury!
I think tomorrow's w/o will be the first try back!