12 wk cut - PES Alpha T2, Shift, Anabeta & Erase Pro with Oxyelite Pro/EAS stack.
- 03-02-2012, 08:03 PM
tues feb 29 (Day 16)
German Volume Training. Pull Day. Back & Biceps.
BACK. Dumbell rows
sets 1 - 5. 100lbs dbell . 10reps per side . 50 reps per side total.
sets 6 - 10. 110lbs dbell. 10 reps per side. 50 reps per side total.
BICEPS. Straight Bar Curl.
sets 1 - 3. 50lb bar . 10 reps per set. total 30 reps
sets 4 - 6. 60lb bar . 10 reps per set. total 30 reps
sets 7 - 10. 70lb bar. 10 reps per set. total 40 reps.
started low with straight bar curl as biceps already had a good pump from the 10 sets of dumbell rows.
this is my first week doing GVT (intend to do it for 4 weeks total). Ideally for the whole 10 sets, weight should be same throughout i.e. 50 - 60%
of 1 rep max. I keep on increasing weights as im still trying to gauge what is ideal for me to do in 10 sets while maintaining good strict form.
- 03-02-2012, 08:17 PM
03-05-2012, 05:18 PM
03-06-2012, 12:19 AM
03-06-2012, 12:27 AM
weds mar 01 . day 17 . wk 3
quads/calves . GVT.
squats on smith machine
sets 1 - 5 . 45lbs per side. 10 reps per set. 50 reps total
sets 6 - 10, 70lbs per side. 10 reps per set. 50 reps total. INSANE BURN at sets 8, 9 & 10 though weight was only 140lbs.
decided to further destroy my legs doing 3 sets of leg press. 540lbs. 8 reps per set.
CALVES . standing calf raise machine.
150lbs. 10 x 10 . 100 reps total.
03-06-2012, 12:38 AM
Thurs. Mar 02. Day 18. wk 3
PUSH DAY on German Volume Training. Chest/shoulders/Tris.
CHEST - Iso Wide Machine.
sets 1- 5 . 90lbs per side. 10 reps per set. 50 reps total
sets 6-10. 135lbs per side. 10 reps per set. 50 reps total
SHOULDERS - Front Press Smith Machine.
sets 1 - 3. 45lbs per side. 10 reps per set. 30 reps total
sets 4 - 6. 70lbs per side. 10 reps per set. 30 reps total
sets 7 - 10. 90lbs per set. 10 reps per set. 40 reps total.
TRIS - V pushdown.
sets 1 - 10. 230lbs . 10 reps per set. 100reps total.
03-06-2012, 12:50 AM
Friday Mar 03. Day 19. Wk 3
PULL DAY. German Volume Training. Back/Biceps
BACK - Iso row machine.
sets 1 - 5. 90lbs per side. 10 reps per set. 50 reps total.
sets 6 - 10. 135lbs per side. 10 reps per set. 50 reps total.
BICEPS. - Machine Preacher Curls.
sets 1 - 3. 45lb plate. 30 reps total
sets 3 - 6. 90lbs. 30 reps total
sets 7 - 10. 105lbs. 40 reps total.
FOREARMS. BackWrist Curl
sets 1 - 10. 110lb straight bar. 100reps total.
03-06-2012, 01:06 AM
Sunday. Mar 04. Day 21. Wk 3.
CARB - LOAD DAY.
my bad fellas. screwed up my dates last week as u can see from the above posts.
ANywaz, cardio AM. 1 hr walk on treadmill - moderate to max incline .
weight before carb load = 223.0.
weight last sunday (day 14) before carb load = 225.4
therefore, weight loss wk 3 = 2.3lbs !!
Unfortunately, waistline remains at 41 inches !! damn !!
And a trainer measured my body fat percentage using a hand-held device - measured at 29% !! double damn !!
(i question the accuracy of that device ....... but hey, its gonna get below 20%, 15% then 10%. im not dissapointed.
It is what it is, and just gives me the drive to push even harder but smarter.)
im losing roughly 2 lbs per week since i began the cut; Diet is spot on; so i AM on the right track !!!
Now lets go eat some pancakes !!! (carb load y'all )
03-06-2012, 04:58 AM
That is one hell of a stack, how did I miss this?!
In the excitement I am going to overlook that you are changing the GVT formula which is sacrilegious lol.
03-07-2012, 03:36 PM
03-13-2012, 07:35 PM
Wk 4 . Mon Mar 05 - Sunday Mar 11.
Im just gonna do a summary here of what transpired the past week.
Followed German Volume Training as Week 3
monday/thurs - push. Chest/Shoulders/tris
Tues/Fri - pull. back/bi. added forearms
Weds - quads/calves
Sat - hams/calves
cardio tues - sunday. AM before breakfast. HIIT.
review - stronger in all areas except quads. bummer ! broke a knee high school days so it plays up now n then. i tried to work around
it blasting heavy on leg extensions.
weight sunday morning before carb load - 223lbs. ( no change from last week !!)
waist measurememt before carb load - 40 inches. ( 1 inch down from end of week 3 )
THEREFORE FOR THE FIRST 4 WEEKS ON MY STACK:
wk 1 starting weight = 230 . end wk 4 = 223. Loss of 7 lbs
waist begin wk 1 = 43 inches. end of wk 4 = 40 inches. Loss of 3 inches
GOALS FOR WK 5/6/7/8 :
*Adjust macro. increase protein & lower fat intake even further
*Continue AM cardio and add PM cardio 20 minutes HIIT after weights
*Lose 3 - 4 more inches waistline by end week 8
*Weight - whatever it is by end of wk 8. Losing weight is NOT my priority - LOSING INCHES is ! But a drop in weight would also mean
increased fat thermogenesis. Id love to be 220 at 10% body fat, but priority right now is dropping my waist line to 33 by wk 12 while
maintain muscle mass.
keep ya'll posted.
03-14-2012, 06:03 AM
03-14-2012, 10:13 AM
Don't lower fat too much, especially on a cut and with some pre-existing knee issues. You'll need the extra cushioning from the fats and satiety that they provide as you get deeper into the cut.
M.Ed. Ex Phys
03-14-2012, 03:50 PM
03-14-2012, 03:51 PM
03-14-2012, 04:26 PM
03-14-2012, 04:59 PM
WK 1 of the cut kept protein and carbs at same level, but decreased FAT by 100g. from 270 to 170g
WK 2 , P & C same levels, but fat went down further by 50g (450calories) to 120g per day
WK 3 & 4, P & C same, lowered fat by another 50g to 70g a day.
weird that wk 3, i lost about 2lbs but NO change in waist measurement. but Wk 4, weight stayed same at 223 (before carb load weight) but lost an inch waistline.
03-14-2012, 05:59 PM
That's some major weekly caloric reductions. You'll be below your BMR, which is a bad idea to do for an extended period of time. Honestly, I would have stayed at 170g and slightly increased protein and then let the cardio and supplements burn off the fat.
M.Ed. Ex Phys
03-19-2012, 04:37 PM
03-20-2012, 01:43 PM
03-20-2012, 01:48 PM
03-20-2012, 02:47 PM
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