Stencil's cutting & building madness

[stencil]

Current stats (updated regularly):
5'10"
175lb (170lb 10/03) (176lb 8/03) (started at 195lb May 7, 2003)
BF%: 9% [8.5% (10/03)] [was 11.4% (8/03)] [was 15% (6/03)]
LBM: 160lb (156lb 10/03)


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Current routine, 3-day split, started June 16, 2003.

Monday:
Flat bench press
Incline bench press
Chest flies
Shoulder press, seated
Reverse flies, leaning over
Machine flies, isolation (sometimes)

Tuesday:
90 Minutes of Shorei-Kan karate, calisthenics, pushups, crunches, sparring

Wednesday:
Lat pull-downs
Upright seated rows (cable)
Shrugs, barbell (first time)
Skullcrushers
Triceps pushown, flat bar

Thursday:
120 Minutes of Shorei-kan karate, calisthenics, puships, crunches, heavy sparring

Friday:
Off

Saturday:
Squat, barbell
Deadlift, barbell (standing, stiff-leg)
Biceps curl, zbar
Biceps curl, alternating dumbbell
Calf raise

Sunday:
Off

Diet:
Currently cutting, doing about a 1500-2000 calorie 40c/40p/20f diet, declining carbs throughout the day. Getting around 150g protein a day or so.

To start, any comments or any massive errors as of yet?

[stencil]

Monday 6/23:
Flat bench press: 115lb x 10, 115lb x 10, 115lb x 10
Decline bench press: 115 x 8, 115 x 10, 115 x 10
Chest flies: 35 x 8, 35 x 10, 35 x 10
Shoulder press, seated: 35 x 10, 35 x 10, 35 x 10
Reverse flies, leaning over: 20 x 10, 20 x 10, 20 x 8
15 Minutes HIIT on elliptical, 150bpm - 180bpm

Food: 1706 calories, 26% fat, 38% carbs, 36% protein

Tuesday:
90 Minutes of Shorei-Kan karate, calisthenics, pushups, crunches, sparring, testing for brown-belt on Thursday

Food: 1564 calories, 13% fat, 49% carbs, 39% protein

Wednesday:
Skipping today in order to be in good form for karate grading

Looks like I need to drop the carbs a bit more. Need to be more careful with that.

[DaLinkWent]

Look like a decent plan to me! Diet and training seems on track and assuming your geting the right amount of sleep and drinking plenty of water.

Keep us posted as to the results but I think it looks good. Some other people may tweak it a bit but in my opinion it look good

[stencil]

Thanks, DLW (can I call you that?). I'm having a bit of a hard time getting enough protein during the day, so I sometimes am forced to grab a U-turn bar at the local deli. Not good - too much sugar and carbs.

I wish someone in the area had just straight grilled chicken. There's a place in my neighborhood where I live called "Pump" that makes some great stuff. Down here where I work it's all froo-froo restaurants that insist on drowning everything in truffle butter.

As for sleep, I usually get at least 6-8 hours. I drink at least 12 cups of water a day, as well.

As for protein shakes, I usually mix with milk and plain yogurt. I want to try something different, though.

[stencil]

So tonight's the big brown-belt test. I feel ready, although I feel a little weird - I hope I'm not coming down with my girlfriend's cold. Annyway, I had a hard time eating enough yesterday, but here's the breakdown:

1427 calories; 50% protein; 32% carbs; 19% fat

Practiced karate for maybe 20 minutes, but that's about it for activity. It was a rest day.

Scale weight down to 183.

[DaLinkWent]

Good Luck on the test tonight, relax and you'll do fine

[stencil]

Well, I passed. What a night. Talk about a HIIT cardio workout.

After I passed, I went a bit nuts, but not too bad. Had three Amstel Lights and a buffalo burger. MMmmm. At least I got some good post-workout protein, eh?

Anyway, I had at least 2000 calories yesterday, at around 40% protein, 30% carbs, 20% fat, and 10% alcohol.

Tonight I do back and triceps.

[stencil]

Lat pull-down 120 x 10, 120 x 10, 120 x 10, 90 x 8*
Back row, cable (seated) 110 x 10, 110 x 10, 110 x 10
Skullcrushers 50 x 8, 50 x 6, 30 x 10
Triceps pushdowns (v-grip) 110 x 10, 120 x 10, 120 x 10
Traps shrug 120 x 10, 140 x 10, 140 x 10

HIIT, treadmill, 20 min

Was smart when I went out for dinner tonight - was yummy even - roasted chicken with broccoli and an iced tea.

*After my 3 sets of pulldowns, a trainer came by and showed me a more effective way of leaning back and pulling into my chest. Felt better, but didn't want to overdo it after having done 3 sets.

[stencil]

SLDL 115 x 10, 115 x 10, 115 x 10
Squats 135 x 10, 135 x 10, 135 x 10
Bicep curls, ez-bar 40 x 10, 40 x 10, 40 x 8
Bicep curls, seated 25 x 8, 25 x 6, 25 x 6
Calf raises, standing 125 x 10, 125 x 10, 125 x 10
Standing hamstring curls, 90 x 8, 90 x 8
Back extensions (+10) 10, 10, 10
Side extensions (+10) 10, 10, 10

[stencil]

Had a great Sunday, allowed myself to go off a bit, as I went to Chinatown and had dim-sum. Holy crap that stuff is evil. Also had a beer in the park.

It was all worth it, too. :P

Tonight I'm back at the gym, doing chest & shoulders. I'm thinking about changing that routine a bit, as the chest / shoulders night seems a bit tough on the shoulders.

I'll keep it on this week and see how it goes. Otherwise, I might do something like:

1. Chest / back

2. Shoulders / triceps

3. Legs / biceps

...or something like that.

[stencil]

Flat bench press: 115lb x 10, 115lb x 10, 115lb x 10
Incline bench press: 115 x 8, 115 x 6, 115 x 6
Chest flies: 35 x 8, 30 x 10, 30 x 10
Shoulder press, seated: 35 x 10, 35 x 10, 35 x 10
Reverse flies, leaning over: 20 x 10, 20 x 10, 20 x 10
Pec Deck: 90 x 10, 115 x 10, 115 x 10
Reverse Peck Deck Flies: 60 x 10, 90 x 10, 90 x 10

20 Minutes HIIT on elliptical, 150bpm - 180bpm

Was low on energy tonight for some reason, as seen in my chest work. Probably what I ate today, which didn't sit too well. Not sure. Felt good going in.

[stencil]

Karate was great last night. I cruised right through the exercises, and I'm feeling like I've doubled my VO2 max in the past couple months. Also started learning some new advanced techniques now that I'm a brown belt.

Tonight is back, traps, triceps.

[stencil]

Oh - weight, according to this morning, is down to around 180! That's around 10-15 lbs loss, mostly fat, in the past 2 months.

Might need to up the caloric intake soon to maintain. I don't see much of a slowdown on the fat loss, but I need to get my BF% ASAP.

[stencil]

...and the cutting continues. Haven't been counting calories like crazy because I pretty much have a handle on that for now until I start building again, which is still a couple months off methinks. That is, until I get rid of more of this chub around the waistline.

So, with no further ado, last night:

BACK & TRICEPS:
Lat pulldowns, wide-grip: 100 x 10, 120 x 10, 120 x 10
Upright Rows: 120 x 10, 120 x 10, 120 x 10
Skullcrushers: 50 x 10, 60 x 10, 60 x 10 (this is assuming a 30lb ez-bar weight)
Tricep pushdowns: 120 x 10, 120 x 10, 120 x 10
Shrugs: 135 x 10, 135 x 10, 135 x 10
Moderate HIIT on elliptical: 25 min

[stencil]

July 4 was a great time. Drank beer, ate hot dogs, good stuff.

Back to normal today, although I could have eaten more often.

Went to gym in the afternoon:

Squats: 155 x 10, 155 x 10, 155 x 10
SLDL: 135 x 10, 135 x 10, 135 x 10
Seated calf raises, lever: 80 x 15, 80 x 15, 80 x 15
Bicep curls, dumbell, standing: 25 x 10, 25 x 10, 25 x 10
Bicep curls, ez-bar: 60 x 10, 60 x 10, 60 x 10 (assuming a 30lb z-bar)
Back extensions (+10): 10, 10, 10
Side extensions (+10): 10, 10, 10 (both sides)
Bicycle situps: 100
Leg raises: 30
HIIT, treadmill, 20 min