Decided to start this so what the heck.

HOUSTON TEXAN · Post by **HOUSTON TEXAN** » Fri Jun 06, 2008 1:38 pm

So I'm in Puerto Rico right now and diet consists of bad foods and beer but I'm having a good time.

The workout machine friend has is kind of weird so I did what is similar to the exercises below but I don't know the weight so I just did some heavy stuff.

A1. Rack Pull 4x12
A2. BB Row 4x5

B1. DB Bench 4x12
B2. Pec Dec 4x5

That thing where you kick with your quads, leg extensions I think, 4x12

C1. Bicep Curl 3x5
C2. Upright Row 3x5

swanso5 · Post by **swanso5** » Fri Jun 06, 2008 8:32 pm

your better off doing pistols then leg ext

HOUSTON TEXAN · Post by **HOUSTON TEXAN** » Sat Jun 07, 2008 1:24 pm

What is a pistol? The machine friend has at the end there is a thing like a leg extension.

Today we went deep sea fishing for a couple hours but didn't get even a nibble.

On that note I'm not doing any other exercise today or tomorrow but I will "lift" again on Monday.

swanso5 · Post by **swanso5** » Sun Jun 08, 2008 2:04 am

a 1 legged squat

HOUSTON TEXAN · Post by **HOUSTON TEXAN** » Thu Jun 12, 2008 3:38 pm

Okay so I'm back home but not for long, I have orientation the sunday after this upcoming one, monday, and tuesday, so I will miss one lifting day but I'm going to start back lifting tomorrow.

I lifted on monday and yesterday and I will finally get to lift at gym tomorrow again.

I gained some weight while I was on vacation...I'm at 200lbs now, I weighed at 205lbs but that was at 2:00 in the afternoon so I just figured subtracting 5lbs would be more accurate. As far as looks go though, I can barely tell a difference in abs, chest looks like there is a little less size but not more fat, just smalller, back doesn't look nearly as good as it did when I left even though I did train back while I was there, legs are looking a little worse but not that big of a difference.

So now that I have gone up to 200lbs, I am just curious as to how soon you guys should think I should begin a cutting process?

swanso5 · Post by **swanso5** » Thu Jun 12, 2008 9:46 pm

need your body fat first

HOUSTON TEXAN · Post by **HOUSTON TEXAN** » Fri Jun 13, 2008 9:12 am

I think BF% is probably 15 or so. It depends on the light, in some light it looks like a four pack, in some it looks like you can just see the upper abs, and in some other light you can just see the outcrop but no individual packs. I still have small love handles.

Back Squat

315lbs, 10x3

BB Incline Bench

210lbs, 4x6

T-Bar Rows

182.5lbs, 2x5, 190lbs, 3x5, it felt really light at first but towards the end I was dying with the added on weight.

Tigerbend Pushups

65lbs, 3x12

BB Curls

70lbs, 4x6

Seated Calf Raises

230lbs, 3x12

swanso5 · Post by **swanso5** » Fri Jun 13, 2008 8:04 pm

what cal's are at now? how many cal's per pd of bw is it?

are you gaining, maintaining, losing wt at that intake?

HOUSTON TEXAN · Post by **HOUSTON TEXAN** » Fri Jun 13, 2008 8:19 pm

I'm at 3500 cals a day at least, sometimes 4000. I am gaining.

swanso5 · Post by **swanso5** » Fri Jun 13, 2008 9:07 pm

so that's about 19cal's per pd of bw...

1 - first thing clean up diet so all carbs are coming at breaky and post meals with the rest from fruit for 1st 2 meals and veg/salad the rest

2 - then what we want to do is decrease cal's a little and increase activity a little so decrease cal's to 18/pd/bw, 17 etc every 4 days while adding some cardio...if you're already doing some cardio then leave that and we'll probably have to alter the wt side of things

HOUSTON TEXAN · Post by **HOUSTON TEXAN** » Fri Jun 13, 2008 9:33 pm

Yeah I'm doing sprints and I go for a walk on off days but not a fast walk just a normal paced walk. I would really like to try an upper lower split while on the cut I just don't know of a good program for that. I'm going to start the cut when I get back from orientation because it would be hard to maintain a diet while out of town.

HOUSTON TEXAN · Post by **HOUSTON TEXAN** » Sat Jun 14, 2008 9:40 am

10 sprints.

I'm looking into burpees and they look like good cardio. Any recommendations?

swanso5 · Post by **swanso5** » Sat Jun 14, 2008 8:07 pm

aim for 80 in 5mins

HOUSTON TEXAN · Post by **HOUSTON TEXAN** » Sat Jun 14, 2008 8:10 pm

so 80 in 5 while bulking, what about while cutting? Then for an upper/lower split do you know of a good upper/lower split?

swanso5 · Post by **swanso5** » Sat Jun 14, 2008 8:40 pm

80 in 5 for whenever, doesn't really matter

4 day split? there's only one way to do it...lower/upper/lower/upper...i don't think it's really best as lowwr body days are a bit light on as you can't pair so your workout efficiency/density is not great

with full body you can pair lower and upper body exercises for 3 - 4 pairings with various parameters to increase oxygen demand as it needs to be distributed throughout the entire body, not localised in 1 region