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bamfa
11-29-09, 3:52 pm
No creative title for me, just keepin it simple and to the point.

Im new here but have been around the forums reading for a long time, figured it was about time I contributed a little. Im hoping by keeping a journey log up of my progress it will keep me motivated, i never actually finish a cut... Never seen the abs before so its about time, will be doin a 16 week diet, starting tomorrow.

Diet will look something like this:
1) 2 whole eggs, 3 whites 1/4 cup grits
2) roughly 8oz chicken ( preworkout )
3) 30g protein shake (postwork, just finishing up this tub of powder will be switching to whole food after)
4) an hour after shake meal 8oz chicken 1/2 cup rice
5)8oz chicken 1/2 cup broccoli
6) same as 5

Thats gonna be about it for the first few weeks, will change amounts on cards as weight loss slows/peaks.
As far as supps go im short on cash so I picked up what I thought was most important so ill just be using Pak, might be able to grab some more stuff near christmas.

Will post a starting weight tomorrow when I wake up, gonna be eatin like crap all day today.

bamfa
11-30-09, 4:29 pm
Well was 232 last night before bed.

Did chest today:
flat bb bench- 225x10, 245x10, 275x8 did a strip set 275x6 225x6 135x8
incline bb- 205x10-8 for 4 sets
cable cross overs- 4 sets 12 reps
dips (body weight, really need to get a dip belt)- 4 sets 12 reps
also did some calves 3x10 standing 7x12 seated

20 min on bike at end, would rather do it first thing in the morning but gym is 30 min away.

bamfa
12-01-09, 6:14 pm
Was short on time so I hit arms today:

Skull crushers 75x10 85x10 95x8
Single arm behind the head extensions 30x10 35x10 35x8 40x6
rope push downs 50x12 for 3 sets, did a drop set 50x10 35x7 20x 11

bb curls 85x10 95x10 105x8 105x8
db hammer curls 45x10 for 4 sets
single arm preachers 30x10 for 4 sets

bamfa
12-05-09, 3:03 pm
Didn't have time to post the past few days.
Wens- didn't make it to the gym, had some stomach issues
Thurs-Legs: squats- 4 sets of 15 with 225
leg press- 5ppsx10 6ppsx10 7ppsx10 strip set 6pps x8 4pps x8 2ppsx15
leg extensions- 4 sets 15 with 120
seated ham curls- 4 sets with 120
lying ham curls-4 sets with 95
Fri- back:seated cable rows-4 sets of 10 with stack (260)
assisted pull ups- 3 sets wide grip for 10 3 sets close underhand for 10
single arm db rows- 4 sets of 10 with 100s
hypers- 4 sets 10 reps
20min cardio

will weigh again sunday

bamfa
12-07-09, 11:33 pm
was 226 last night

did chest:
flat bb bench- 225x10 275x8 strip set 285x6 225x5 135x9
incline bb- 205x10 for 4 sets
pec dec- 145x12 for 2 sets 160x10 for 2
bench machine wide grip- 4 sets 1p+25/side 12 reps
calves- leg press raise till I had a pump

bamfa
12-11-09, 5:48 pm
tues-
Shoulders: seated press on smith 2pps for 4 sets of 10
side raises- 4 sets 35s for 10-12
bent over raises- 3 sets 25s for 12
rear delt pec deck- 4 sets 115 for 10
wide grip upright rows- 3 sets 95 for 10

wens-
Back: same as last week pretty much

thurs-
Arms- close grip 4 sets 205 for 10
dips 4 sets 15 bodyweight
rope push downs 4 sets to failure with 50
bb curls 95lbs 3 sets 10 reps
rope hammer curls 4 sets 12 reps 50lbs
conc curls 4 sets failure 25s