Mid-Deployment workout

  1. New Member
    holzheimer's Avatar
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    5'11"  263 lbs.
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    Feb 2010
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    27
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    Mid-Deployment workout


    Just tryin to keep a log. Open to any criticism or tip to make it better..
    im transitioning from bulk to cut right now so my cardio is not regular and diet isnt spic and span yet.


    Legs 2 days ago:

    Warm-up 5 min on stationary bike

    Leg press: 485 x 12
    845 x 12
    1025 x 12
    1115 x 12
    1205 x 12

    Single leg ext: 50 lbs x 12
    50 lbs x 12
    50 lbs x 12
    50 lbs x 12
    Leg curl machine: 50 lbs x 12
    50 lbs x 12
    50 lbs x 12
    50 lbs x 12


    Yesterday Back:

    Deadlift: 135 x 12
    315 x 12
    405 x 12
    405 x 10
    405 x 8

    DB rows: 70 x 12
    80 x 12
    90 x 12
    100 x 12

    Lat pull: 130 x 12
    130 x 12
    130 x 12
    130 x 12

    Cable rev fly: 40 x 12
    40 x 12
    40 x 12
    Last edited by holzheimer; 12-18-2010 at 09:20 AM. Reason: didnt have time to add when i posted it

  2. New Member
    holzheimer's Avatar
    Stats
    5'11"  263 lbs.
    Join Date
    Feb 2010
    Age
    27
    Posts
    11
    Rep Power
    65
    Level
    3
    Lv. Percent
    3.57%

    weight 263


    chest:

    BB incline bench: 135 x 12 warmup
    225 x 12
    315 x 10
    335 x 8
    340 x 6 (last one needed a lil help past the sticky point)
    DB flat bench: 90 x 12
    105 x 12
    115 x 12
    125 x 10
    130 x 8
    Dips: 2 set unweighted for 15 reps
    2 weighted (45 lbs) for sets of 10

    Incline DB flys: 35 x 12
    35 x 12
    35 x 12
    35 x 12

    Decline cable fly: 40 x 12
    45 x 12
    55 x 12


    gotta hit cardio ASAP
  3. New Member
    Onnoc's Avatar
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    How much fat are you looking to lose during your cut?
    •   
       

  4. New Member
    holzheimer's Avatar
    Stats
    5'11"  263 lbs.
    Join Date
    Feb 2010
    Age
    27
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    11
    Rep Power
    65
    Level
    3
    Lv. Percent
    3.57%

    20 lbs or 7 % ish
  5. New Member
    holzheimer's Avatar
    Stats
    5'11"  263 lbs.
    Join Date
    Feb 2010
    Age
    27
    Posts
    11
    Rep Power
    65
    Level
    3
    Lv. Percent
    3.57%

    Legs:
    5 min bike warm-up
    Leg ext: 55 x 12
    55 x 12
    55 x 12
    55 x 12

    Leg curls: 110 x 12
    110 x 12
    110 x 12
    110 x 12

    Leg press: 485 x 12 (* feet positionned to try and target the outer sweep)
    575 x 12*
    665 x 12*
    755 x 12*

    Smith Squats: 225 x 12*
    225 x 12*
    225 x 12*
    225 x 12*

    TRX side pikes 10 ea side x 3
    TRX crunches 20 rep x 3

    10 mins on spin bike with a gradual increase in resistance
    10 mins on row hardest setting reached 2000m in 9:28
    Last edited by holzheimer; 12-20-2010 at 08:24 PM. Reason: forgot to add abs and cardio
  6. New Member
    holzheimer's Avatar
    Stats
    5'11"  263 lbs.
    Join Date
    Feb 2010
    Age
    27
    Posts
    11
    Rep Power
    65
    Level
    3
    Lv. Percent
    3.57%

    Shoulders 12/22

    Military press(db):

    60x12
    90x12
    100x10
    110x10
    120x6

    Upright rows:

    85x12
    105x12
    125x12
    145x12

    Front raise drop sets(unilat):
    1st. 60x6 50x6 40x6 30x6 20x6
    2nd. 50x6 40x6 30x6 20x6
    3rd. 50x5 40x5 30x5 20x5

    Side (lateral) raises:
    30x12
    30x12
    30x12

    farmer shrugs:

    70x15
    70x15
    70x15
    70x15
  7. New Member
    holzheimer's Avatar
    Stats
    5'11"  263 lbs.
    Join Date
    Feb 2010
    Age
    27
    Posts
    11
    Rep Power
    65
    Level
    3
    Lv. Percent
    3.57%

    12/23 Arms

    Alt. incl. DB curl:

    50x12
    50x12
    40x12

    Seated skull crushers:

    90x12
    110x12
    120x12
    130x12

    Hammer Curls:

    50x12
    60x12
    65x12

    french press skull crushers:

    65x12
    115x12
    115x12

    EZ bar 21's:

    55x21
    55x21
    55x21

    Tricep dip machine:

    250x12
    350x12
    360x12

    Hammer bar on preacher bench curl:

    50x12
    50x12
    50x12
  8. New Member
    holzheimer's Avatar
    Stats
    5'11"  263 lbs.
    Join Date
    Feb 2010
    Age
    27
    Posts
    11
    Rep Power
    65
    Level
    3
    Lv. Percent
    3.57%

    Chest 12/27

    weight 265

    1st work out since ive started to cut. My endurance didnt feel good, i was definitely 2 to 4 reps shorter than normal

    Incline BB press:
    135x12
    225x12
    315x10
    315x8
    315x6

    Flat Db bench:

    90x12
    110x12
    120x12
    120x12
    120x12

    Dips(unweighted)

    4 sets of 15

    Incline flyes:

    35x12
    35x12
    35x12
    35x12

    Decline hammer machine: ( i hate this machine. i can never get it to hit the lower pec)
    Unilateral
    90x8
    90x8
    90x8
    i am ditching this exercise its a waste of time for me

    cable flyes:

    3 sets of 21's

    cardio 22 mins on bike 7.5 miles
  

  
 

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