Luigis

[Pseudonym]

Well, you certainly want to keep the protein sources - otherwise you'll end up eating your muscle... not the desired effect.

As far as carbs go, keep them clean and low glycemic. Rice and potatoes are great (and cheap!) Some people avoid wheat when cutting (bread, pasta, etc). Personally I don't bother avoiding it completely, but I do try to keep it in moderation.

[Luigi]

thanks pseudonym will do the rice but giving up the potatos as thats how i put a lot of bulk on and yea been avoiding the bread pasta etc.... lol mostly.

legs

thursday

bb squat

60x6

80x6

90x6

100x4

100kgsx3 ......... felt very weak on these today im guessing its the fewer carbs

seated leg press

230x10

290x10

330x8x2 .... was happy with that kinda made up for the shitty squats

calf raise-legpress

190x15

250x9

290lbsx8

leg extension

68x8

89x8

103x8

103x9 to failure really felt these tonight

leg curl

65x10

95x10

125x6

horizontal calf

230x8

150x20

150x15, high reps hurt

good mornings

20x10

30x10x2

[Luigi]

sun night

had a very bad weekend no workout for 3 days!! and a bustrip so alcahol and other crap blah blah......

brisk walk for 40 mins

[Luigi]

ok got me biotest hotrox today

so supps currently being taken are.....

eas protein

creatine

chromium picolate - 1 a day

hotrox-2 a day

multivitamin

liver support

protein sitting around 220-250g a day i imagine, getting 160-180g from shakes and the rest from meat food etc.

carbs are down-guessing around 150g though havnt worked it out yet

anyway..... on my mission to get lean for the next month before going on a biiig bulking mass cycle (plan to put on 10kgs)

weight has dropped to 82kgs and gut no longer has that bloated look, vascularity is up so im guessing bf% is on its way down which is great

:grin: will stop when i get to below 10% currently at im guessing anywere from 16-20%

[Luigi]

catchup day!!

since i been slack lately hit the whole body today will be back to the split routine 2mo, going for higher reps till the bf drops although wont be going as high as today just did it to see what its like. from 2mo on will keep reps in the 12-14 range

5 mins warmup

all sets being done with minimal rest time, for the first time in a long time no free weights were used at all... machines are quicker to change.

leg extension

40x16 5 sec rest

26x16

19x16

12x16

tricep pushdowns

20x20 10 sec

20x14

20x10

shoulder press

40x20 5 sec

40x12

30x12

20x10

bicep curls

30x20 5 sec

25x12

15x12

dual pulley row

45x18 5 sec

45x14.... biceps really strting to hurt

35x16

35x13

horizontal calf

110x25 5 sec

110x14

70x18

70x18

chest press

110x10.... stretch

110x20 5 sec

110x12

90x10

70x12

pec deck

115x12 10 sec

85x10

55x12, chest was too sore to do a 4th set

lat pulldown

45x20 med grip 10 sec

45x20 wide grip

45x20 close grip 5 sec

45x12 med

leg curl

50x20 5 sec

50x15

40x16.......cramp :oops:

even though weight was minimal still got a good pump and felt the muscles working :twisted: so good workout

[Luigi]

chest tris abs

monday

warmup x-trainer 100 cals 7:30min

tri pushdowns

15x12

25x12

20x12

20x12

chest press

130x14

150x12

150x12

150x9

pec deck

115x9

85x12

100x10

pull ups

bw x 6 close grip

8 medium

6 wide

6 med ...... felt these worked the lats great and could see them good when i got home.... few more months and ill have a decent lat spread

dips

bw x 10 close

10 wide

dual pulley pecs

22.5x2x12

27.5x2x8

27.5x2x10

db decline

15x12x2

x trainer 10:30 150 cals

situps x 200 dif variations

[2guns]

on my mission to get lean for the next month before going on a biiig bulking mass cycle (plan to put on 10kgs)

wat roids u gonna use?

[Luigi]

lol blunt, havnt decided yet will be doing a lot of research before chosing a decent cycle, is there anything you can recommend from experience 2guns ?

[2guns]

well none of this oral only shit for starters.

sus, deca and dbol... thats wat ive just started into my first week now. though my deca should be here in the next couple of days so will start that as soon as it arrives.

thats a good stack for u.

i mite post some pics actually

[Luigi]

do you find sust better than other test compounds ? and what dosage should i start at ,as i imagine you would be taking more than i would need to. and na it wont be oral only, once i sus out injection etc.

[Luigi]

and pics would be good....

[2guns]

its personal preference. it would be wrong for me to say its better. i just prefer it.

[2guns]

i would say 500mg (2ml) a week would be ok. which is basically half a ml EOD. but ive found a monday and thursaday shot of sus to be sweet as as well

of course this is just my veiw, some will disagree but im just giving u my way

[Luigi]

got a little sidetracked tonight so didnt get long in the gym before it closed better late than never

hotrox seem to be working..... drinking a shitload of water really craving it and occasionally gettin hot flushes but bf% definatly dropping already seem to be getting weaker too though... o well my strength will rise again in the next bulking cycle.

back

4min warmup

chinups

u/h close 12 x bw

...............8 x bw

o/h med x 6

............ x 5

lat pulldowns-front

all sets done getting a maximum stretch at the top power down then slow controlled realese back to the top, felt great.

wide 55x12,65x8

med55x12,65x8

close55x10,65x8

bb rows

60 x 10 x 2 o/h

60 x 10 u/h

dual pulley row

85x10 o/h again stretching all the way out then hard back to a slow release

75x9u/h

gym closed...... will do deadlifts 2moro with legs

wide 55 x 12

[ohjoshua]

lat pulldowns-front

all sets done getting a maximum stretch at the top power down then slow controlled realese back to the top, felt great.

wide 55x12,65x8

med55x12,65x8

close55x10,65x8

so you did like 300+reps for lat pull downs? :shock:

[Luigi]

lat pulldowns-front

all sets done getting a maximum stretch at the top power down then slow controlled realese back to the top, felt great.

wide 55x12,65x8

med55x12,65x8

close55x10,65x8

so you did like 300+reps for lat pull downs? :shock:

na back-to-front the first number is the weight, second is the reps. so 58 reps.

300 reps the speed i was doing them at.... id probly still be there.

[Luigi]

alright off to aussie 2moro for a few weeks will continue to cut and be using hotel gyms or any other ones i can find in the area. should be good to train in a dif city for the first time.

today was a bit of a mess of a workout tried to hit a few muscles i havnt lately

gotta get my numbers right, reps first weight second

bb bicep curls

12x30

10x35

10x35

bb wrist curls

12x35x2

bb shrugs

12x60

12x80

5x100

6x100

5pause3x100

military press

12x40

8x50

8x50

side raise single arm

10x10 l/r

12x10 l/r

leg extension

12x54

12x68

10x82

8x82

seated leg press

12x250x3

calf raise

15x150x2

gym closed, must get there earlier.

ab exercises 2oo reps when i got home

[BigRed2007]

keep it up man

[Luigi]

ok so feeling shit today and off work after my 21st party on sat night so thought perfect opportunity to start up another journal!!!

fair to say i have been very slack as of late with nutrition and training so lost 3-4kg of muscle but 1-2 kg of fat as well, purpose of this dairy is mainly for strength and put some size on

it will last 6 weeks..... training 4 - 5 days a week, cardio 1/2hr 3 times per week.

this journal will be at least twice as long as my last :pfft:

i will be giving this everything i have and pushing myself best i can im even giving up smoking and drinking for the 6 weeks.

so stats atm are....

weight:79kg

height:5foot11 just measured.

bf%:unsure.... but id say sub 15 maybe around 12%

even though i have lost size strength hasnt been affected too much.

max lifts...

bench:87.5x2

deads:120x6

squat:100x6

bb bicep curl:45x8

db shoulder press:25x8

will keep same goals as last journal

goals for 1/7/08

benchpress:100kg

squat:150kg

deadlift:180kg

think these are very achievable as havnt been pushing myself will be doing 1RM every 2 weeks to gauge progress.

and i have a training partner now, wahoo!! \:D/

[SamWelly]

Deadlift 1RM is a little hopefull IMO. Bench shouldn't be too hard.

Giving up Smoking and Drinking for 6 weeks is like dieting - It is not exactly a long term solution, yet you have a long term goal. :roll:

[morala]

Good luck on your new goals. You might gain a bit of body fat giving up smoking. You probably know that anyway. Your bb bicep curl is very impressive! And im suprised with the weights you are throwing around in other exercises that you are not benching more.

I agree with Sam Welly that your bench goals should be acheived. Not sure about deadlift though. You come across on these boards as very knowledgable so you should do well.

[Luigi]

thanks both for the comments

drinking : i probably drink once every 2 weeks but hopefully will feel no need to after this

smoking: done with that, only smoked while drinking anyway so that shouldnt be a problem

deads: never pushed myself at these but i believe i could easily get 140-150kg for a rep or 2 atm get 120 x6 easy as could go for 10 reps ....with no straps belts etc.

will be investing in a belt come 2moro to save my back if i need it when going heavier.

[Luigi]

leg press

160kgx10

200x8

210x5

250x5

250x3+3partials

leg extension

120lbsx6

150x6

180x2

200x8.... nice slow reps held at time and slow release down

200x6 easy

200x5+7partials

200x4+150x2+100x4+50x4 drop set

leg curl

30x10

42x6

54x3+42x2+30x5+6partials

t-bar rows

15kgx10

30x10

45x10

45x10... too light,next time

45x10+30x3+15x10 drop set

one arm db row

27.5x10

32x10... 2 light

lat pulldowns wide

100x10x2

close u/h grip

150x6

150x6

160x3 and a half

pulldowns

80x10

100x8

not a great workout had trouble remembering how heavy to go just as well i wrote it down for next time

also some dick was on the squat rack whole time i was there so couldnt do squats hence the leg press.... will do them later in the week.

[morala]

You have some good lifts there. I dont see a lot of back and legs in the same workout with the logs I see. What does your week look like?

[Luigi]

You have some good lifts there. I dont see a lot of back and legs in the same workout with the logs I see. What does your week look like?

my week consists of training 4-5 days usually mon tues wed off thur fri n maybe sat too

workouts....... usually ill target something, i.e chest one session then legs next, however i will often find if i go to do a muscle again i.e legs then calves might still be sore so i will train quads and another muscle such as back instead then train calves hams and rest of back later in the week.