log: Cheda's CUTquest unsponsored

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  1. Sat 7/7

    5minutes run @8.3- 9mph
    Walk 2 mins @4mph
    7minutes to 15 minutes of hiit 20on/10off @ 9.5mph
    15-16 @ 9.6
    16-17 @ 9.7
    17-18 @ 10mph
    18-20min @6mph jog-total 2.85 miles
    20-30 @ 15incline 4.4mph
    30min 510cals 3.56 miles to start workout

    Then

    Shoulders-4x style if not noted

    DB press- 40x10,10,10,8 (total failure)

    Side cable laterals- 7.5x10,10,10,12

    Rear delt machine - 15 seconds rest
    95(oops!) x12 75x12,12,8,8

    BB shrugs - 195x8, 8
    Superset with
    DB front raises- 15x10, 10
    30 seconds between supersets

    Single arm cable upright rows - non stop alternating for pump
    17.5x 10,10

    Arms

    Tricep pushouts 4x style
    27.5x10 (too light) 37.5x10,10,15

    Cable curls 4x style
    37.5x10,10,10,15

    Single arm Fat rope hammer curls
    12x7.5, 12x 10, 12x12.5
    Alternate Supersets with
    Single arm fat rope hammer pushdowns
    12x7.5, 12x 10, 12x12.5

    Hyperextensions
    Bwx15, bw+10 x 15, bwx15

    Reverse bb curls and wrist curl supersets until satisfied

    Abs- 3 circuits of 20 reps hanging leg raise, frog crunch, rope crunch

    Post lift elliptical - 11min 150cals
    Total cardio -41min 660cals
    1 hour 50min gym time


  2. That is a nice time at the gym counting you even did cardio, keep it up cheda! Lets see some chiseled cuts in you brother!
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep
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  3. Quote Originally Posted by Celorza
    That is a nice time at the gym counting you even did cardio, keep it up cheda! Lets see some chiseled cuts in you brother!
    I'm trying!

    Yes im reall enjoying shorter rest periods and fast pace. I usually lift with minute rest.. But the 15-30 seconds is great with 4x principles...

    I cannot lie tho, I am looking forward to lean bulking, increasing the rest periods, throwing up heavier weights, and using all the wonderful new supps I just bought for 4th of July sales lol

    Test powder, x gels, BODY OCTANE to name a few (not stacked) lol

    I'm expecting to peak by the last week of July.. Then I have a scheduled lay off week first week in aug.. But that will be the 6 week mark of erase and Anabeta.. Everything after week 4 is usually magical..

  4. Quote Originally Posted by chedapalooza View Post
    I'm trying!

    Yes im reall enjoying shorter rest periods and fast pace. I usually lift with minute rest.. But the 15-30 seconds is great with 4x principles...

    I cannot lie tho, I am looking forward to lean bulking, increasing the rest periods, throwing up heavier weights, and using all the wonderful new supps I just bought for 4th of July sales lol

    Test powder, x gels, BODY OCTANE to name a few (not stacked) lol
    I wanna try my 5/3/1 when cutting once my next cut arrives...or I might just give a shot to huge circuit training and split it in 2 different workouts that covers antagonistic bodyparts and just make it a continuous round of 3-4 Mega-Giant-Sets with only 30-60 secs in between the whole rotation. Should be good for something like 45-60 mins of intense sweating and massive calorie burning...But I am far too in love with 5/3/1 atm to ditch out on it...

    You really should do a lean bulk with x-gels like you said, arachidonic acid is amazing IMO...
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  5. Quote Originally Posted by Celorza

    I wanna try my 5/3/1 when cutting once my next cut arrives...or I might just give a shot to huge circuit training and split it in 2 different workouts that covers antagonistic bodyparts and just make it a continuous round of 3-4 Mega-Giant-Sets with only 30-60 secs in between the whole rotation. Should be good for something like 45-60 mins of intense sweating and massive calorie burning...But I am far too in love with 5/3/1 atm to ditch out on it...

    You really should do a lean bulk with x-gels like you said, arachidonic acid is amazing IMO...
    I could never cut on a 5/3/1 I don't think.. Plus I don't squat lol. Have you seen strong lifts 5x5? I like the set up but I would have to add accessory work bc well... U know!

    I am doing 5 weeks of x gels from October first to first week of November on a powerlift bodybuilding template for 3 weeks (has cleans/deads/snatch and then hypertrophy work as well.. Looks very different and a great change of pace! I like to recomp/bulk during sept-November. Then I actually try to cut through the holidays! Using the big 3- thanksgiving, Xmas, and new years as cheats. Then start my bulk in Jan-march. But def looking forward to the xgels with alcar and agmatine..lookin forward to the break from hormonals too.

    I really do love tinkering around with new routines- 8x8 by Vince gironda is a SOLID routine for building dense musle and cutting fat..
    •   
       


  6. Mini update:

    Today is a rest day, went on a Job interview and it went well.. Dk of I got it yet.

    Feeling very pumped and full In all the right places.. maintaining bf at the moment. Keep forgetting to check the scale!

    Thinking about doing some Rack deads tomorrow and hopefully seein a chiro soon about my rotated pelvis which really causes tightness and swelling if I run too much or am on my feet for long periods of time.

    After two days- I think the focus effects of alcar are much greater than plcar.

    Also- woke up this morning around 6am w a random bad sore throat.. Popped a zinc 30mg and went back to sleep.. It's lingering and starting to feel some sinus pressure.. I never really get sick to be honest , but I have been much more active than usual this week with much less rest than usual, so maybe immune system has been slightly compromised.. Will work in some emergen-c as well.

  7. If vit is watching, HI VIT!

  8. Quote Originally Posted by chedapalooza View Post
    If vit is watching, HI VIT!
    lold hard at this haha
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  9. Quote Originally Posted by chedapalooza View Post
    I could never cut on a 5/3/1 I don't think.. Plus I don't squat lol. Have you seen strong lifts 5x5? I like the set up but I would have to add accessory work bc well... U know!
    Doesn't matter WHAT type of training you do when wanting to lean out - as long as it's right for YOU. Any particular reason why you don't squat (and please don't say it's because your lower body grows too fast, because it's definitely not the case for males - although, that said, I know that squats are one of the biggest and most recommended exercises, but they are not for everyone, and I personally don't train legs for personal reasons, so maybe you have personal reasons also, if you don't mind me asking)?

    ~Rosie~
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact [email protected] for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com

  10. Quote Originally Posted by Rosie Chee

    Doesn't matter WHAT type of training you do when wanting to lean out - as long as it's right for YOU. Any particular reason why you don't squat (and please don't say it's because your lower body grows too fast, because it's definitely not the case for males - although, that said, I know that squats are one of the biggest and most recommended exercises, but they are not for everyone, and I personally don't train legs for personal reasons, so maybe you have personal reasons also, if you don't mind me asking)?

    ~Rosie~
    U are correct.. Fat loss is totally diet dependent.. A routine is more of a mindset and for shaping and sculpting to preference..

    I don't squat bc my legs and ass do just grow too quickly.. Im all legs and chest genetically- I don't bench either- all dumbbells.. N if u see my pics, I have a rather large chest with NO benching.. I'd snap leg shots if requested..

    I DO lunges, curls/extension, abductors, sumo squats with db on two benches.. Occasional leg press, deads.. And lots of running. If I ever squatted sporadically in the past, I would keep it light and higher reps.. When I did 5/3/1 for football and stopped independent cardio (ind. Of practice) I gained 20 pounds in 3 months back to my set point of 180 and went from a 30-31 in waist pants to a 34 inch- NOT bc of the waist, bc I couldn't get them up past my quads...

  11. Quote Originally Posted by chedapalooza View Post
    U are correct.. Fat loss is totally diet dependent.. A routine is more of a mindset and for shaping and sculpting to preference..

    I don't squat bc my legs and ass do just grow too quickly.. Im all legs and chest genetically- I don't bench either- all dumbbells.. N if u see my pics, I have a rather large chest with NO benching.. I'd snap leg shots if requested..

    I DO lunges, curls/extension, abductors, sumo squats with db on two benches.. Occasional leg press, deads.. And lots of running. If I ever squatted sporadically in the past, I would keep it light and higher reps.. When I did 5/3/1 for football and stopped independent cardio (ind. Of practice) I gained 20 pounds in 3 months back to my set point of 180 and went from a 30-31 in waist pants to a 34 inch- NOT bc of the waist, bc I couldn't get them up past my quads...
    Interesting. Thanks for explaining. Your chest doesn't look too out of proportion to me re growth - not saying there is nothing wrong with only using dumbbells though. No lower body images were provided for an assessment to be made there. Given your history (no offense meant, since I want to see you do the best you can - we all do), perhaps you are not always the best person to judge re your self-perception.

    ~Rosie~
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact [email protected] for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com

  12. Quote Originally Posted by Rosie Chee

    Interesting. Thanks for explaining. Your chest doesn't look too out of proportion to me re growth - not saying there is nothing wrong with only using dumbbells though. No lower body images were provided for an assessment to be made there. Given your history (no offense meant, since I want to see you do the best you can - we all do), perhaps you are not always the best person to judge re your self-perception.

    ~Rosie~
    You are correct again- after seeing those pics from boating, I felt very confident and pleased with my results so far.. I was much less confident prior to seeing them and had a totally different image in my head. I will try to snap some lower body pics, not sure what angles to focus on, etc

  13. 7/9

    5min run at 8.3-9mph
    2min walk
    7min to 22 at hiit
    9.5-9.7run/4mph walk- 1min on/1off
    33m 473cal 3.5miles

    chest/back-all rest 30 sec

    Hypers
    Bwx15, 15, bw+20x15, bw x15

    Pullups
    Bw x13, +20 x7, 7, 5, bw x7(+3 partials)

    1 arm Db row
    70x8, 75x 7,7,7- 80s are a PR and will be at that next week

    Smith Bb row- complete 90* bend
    115x6, 125x6, 135x6, 6

    V handle cable row
    107.5x 15, 13, 12 dropset 85x12

    Facepulls- 47.5x10, 10, 50x 8,8

    Incline db press
    20x30lb, 6x55, 6x60 (PR), 20x30lb

    Dips
    Bwx13, +20x6,6, bwx8

    Flat db flye
    20x25lb, 6x40, 6x45 (PR and felt every inch of movement!) 20x25lb

    Standing calves-
    270x20, 20, 140x20, 20 +5 partials - whatta burn!

    Abs
    crunches with 10lb 3x15-25
    Superset with
    Oblique cable crunch 2x25lbx15

    Cable chop/twist
    1x15x15lb each side

    Side hyperextensions
    1x15 each side

    Bent Stick Twist
    25 reps

    Lift+abs- 1hour 10 mins

    Post cardio 12m 160cal ellipitical
    45mins 633cals total cardio

  14. That's a LOT of variety. Good workout Justice !!!
    I started a new log at:
    http://anabolicminds.com/forum/supplement-reviews-logs/228939-fumoney-takes-ironmag.html

  15. Quote Originally Posted by fumoney
    That's a LOT of variety. Good workout Justice !!!
    Grazie

  16. I'm getting slightly bored with this routine . No intentions of changing it bc I always have great results and it's easy to progress with +5 pounds Abd a few reps each week, slow n steady while cutting bf.. Just bored after 3 weeks (I ran it for two prior to starting the log)

    I'm looking for a solid arm routine (2x a week) to pair on my shoulder days.. Any suggestions? I've recently used fst7 and hit3d.. So not those. Just tired of the same movements, really wanna get the arms full and defined.

    All I know is I'm running the rack for db curls tomorrow! I can't wait

  17. Update for Tuesday 7/10

    Feeling leaner but much bigger this week. Feel like a weekend of solid eating has really led To a legit recomp.. Pictures won't do justice for the vascularity and thin skin I'm seeing in my shoulders traps and chest. My bis are also starting to peak and seeing all three tricep heads.

    Workout
    -was in court all day, little sleep.. **Was spent by the time I got to gym.. Started too heavy with bb presses but rest of the workout was solid**
    Started with 22m 310cal on Elliptical

    Shoulders/arms

    BTN bb press (4x method)
    85x10,10,9,5 dropset 65x5

    Seated Rear db flyes (4x)
    25x10,10,10,15

    Db laterals (wanted machine but was being used, I don't wait for slow CLUELESS fat people)
    15lbx12,12,9,7,7 -15 sec between sets- total 2:49 for the 5 sets

    Upright rows- 70x8,8- easy!!
    Superset with
    Db shrugs -70x8,8
    15 seconds between supers^^

    rope cable front raise
    10x10lb, dropset 5x5lb for pump

    Crusher+press
    60x10,10, 30x15,15
    Superset with
    Bb curls- 60x10,10, 30x15,15
    30 seconds between supers^^
    went lighter for pump on last two

    Zottman curls-
    17.5x10,10, 20x10,10
    Superset with
    Straight bar pushdowns
    40x10,10 50x10,8
    30 seconds between supers^^

    Db 1 arm kickbacks
    12.5lbx20, 20, 20LBx6, 6

    Run the rack db curls- no rest between sets
    35x6, 30x3, 25x3, 20x3, 10x8

    Reverse hypers- 15,15,15
    Superset with
    Db forearm rockers 40x15,15,15
    Misc forearm db wrist curls

    Finish with 20m Incline walk 330cal
    Total cardio 42min 640cal
    Total gym time 1hour 50min

  18. Quote Originally Posted by chedapalooza View Post
    Feeling leaner but much bigger this week. Feel like a weekend of solid eating has really led To a legit recomp.. Pictures won't do justice for the vascularity and thin skin I'm seeing in my shoulders traps and chest. My bis are also starting to peak and seeing all three tricep heads.
    Great stuff

    ~Rosie~
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact [email protected] for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com

  19. 7/11 legs+abs

    Pre lift cardio
    5min run at 8.3-9.5mph
    Walk at 4mph 1min
    10mins at 9.5-10.0mph hiit
    30sec on/15off
    3min jog at 6-6.5mph
    2.8miles/353 cals
    5min walk at 15incline 4.4mph
    **sudden energy burst**1min of 15inc 6mph jog 20on/10off
    4min walk at 15incline 4.4mph
    30min 3.5miles 525 cals

    Legs+abs

    Bb reverse lunges
    95lbsx 6 each leg
    Tri set with
    15 Bw bosu ball squats
    25 jumping jacks
    3 rounds of this no rest until all 9 sets were complete

    Db sumo squats on 2 benches
    70x15,15,15
    Superset with
    Bench jumps (up and over) 12 reps each side
    30 seconds between supers

    Leg curl-80x15, 95x15,110x11
    Superset with
    Leg ext- 100x15, 115x15,130x14
    No rest til all were complete

    Hip Abductions
    80x15,90x15,100x13,110x9, 60x9
    No rest just Straight up then drop

    Single leg seated curl-1set 15x30lb

    Seated calves-2platesx20,20
    Donkey calves-3plates+25x20,20

    Abs-
    Swiss ball crunchxfail 50 reps
    Legsup toe touch x fail35 reps
    Elbows to knees dbl crunch xfail 25 reps
    Side planks (squeeze n hold breath)
    15 seconds each side

    Lift+abs= 37mins of pure insanity

    Post lift elliptical 15m 212
    Total cardio 45m 737cals
    Total gym time 1hour 40min

    Notes: Endurance and drive felt quite alpha- noticing a lot of looks n glances from others. Also had two HS football players ask me about the sumo squats and if I still played bc I am training like I do! Also above avg sweating.. I'm usually pretty wet, but was drenched today.. Accumed some water retention from slightly higher carbs past few days (fruits)

  20. In bro.
    PEScience Representative
    http://pescience.com/insider http://facebook.com/pescience

  21. Quote Originally Posted by LiveToLift
    In bro.
    Oh HAY thanks! How's pct going? Still bustin PR's u psycho?! Lol

    I can't wait til I'm a little older and start doing ph's correctly. It will be very fun.

  22. Quote Originally Posted by chedapalooza

    Oh HAY thanks! How's pct going? Still bustin PR's u psycho?! Lol

    I can't wait til I'm a little older and start doing ph's correctly. It will be very fun.
    Hell ya man hit a few today for chest. Everything is going better then expected! Now back to you, kill it bro!
    PEScience Representative
    http://pescience.com/insider http://facebook.com/pescience

  23. Quote Originally Posted by LiveToLift

    Hell ya man hit a few today for chest. Everything is going better then expected! Now back to you, kill it bro!
    Tryin! I'm pretty pleased with results so far.. I would love to keep reducing bf but I'm not sure my general lifestyle is conducive to it.. There r certain things and events that you just have to say fck it and enjoy life, ya know..whats the point of being shredded if u miss out on life?? I will keep everything as clean as possible though for sure, not settin up a cop out by ANY means, just a little self reflection and thinking outloud. It's not like I'm trying to get on stage.. And I've dieted down to 4%... miserable the whole time.. For what ?

  24. Quote Originally Posted by chedapalooza

    Tryin! I'm pretty pleased with results so far.. I would love to keep reducing bf but I'm not sure my general lifestyle is conducive to it.. There r certain things and events that you just have to say fck it and enjoy life, ya know..whats the point of being shredded if u miss out on life?? I will keep everything as clean as possible though for sure, not settin up a cop out by ANY means, just a little self reflection and thinking outloud. It's not like I'm trying to get on stage.. And I've dieted down to 4%... miserable the whole time.. For what ?
    I Completely agree when I feel like "living" I definitely indulge. I just make sure to make up for it in the gym the next day! A little bit of a trade off that seems to work great for me.
    PEScience Representative
    http://pescience.com/insider http://facebook.com/pescience

  25. Quote Originally Posted by LiveToLift

    I Completely agree when I feel like "living" I definitely indulge. I just make sure to make up for it in the gym the next day! A little bit of a trade off that seems to work great for me.
    Definitely
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