my will is ironman, and hopefully my cutting season will show for it =P

[Joseph V]

sup brothers..ive made up my mind and im cutting down ..its been 2 days and well heres my diet


ok pretty much its been mostly turkey ham,..lots and lots of it ..and sometimes chicken ,..maybe one shake


water is getting there ..for now its around a gallon..ill be amping it to 1 gallon and a half by monday coming up


my carbohydrates are usually coming from 3 meals out my 5..60 grams of carbs in each of those 3 meals..jasmine white rice


my supplments are animal pak, uni-liver, animal cuts


heres a picture to start of my prep.. and today workout

http://www.facebook.com/profile.php?id=100001275259177#!/photo.php?pid=96771&id=100001275259177

[Joseph V]

i supersetted 3 pushups..regular, in , and out,..sometimes ill take one out for example if its regular and put side to side reg pushups



i triple set at the same time each pushup for 15 to 20 reps slow to fast speed, so that way i can get everything in and my body can get more out of it

pushups in
reg
out
( 4 sets each position, 15-20 reps )

thats like 540 pushups in 15 minutes..



so heres my workout


chest: bench press ( 4 sets, 8-15 reps )
incline db presses ( 3 sets, 8-15 reps )
wide grip dips ( 3 sets, 10-12 reps )


shoulders: side laterals ( 4 sets, 8-15 reps )
rear bentover side laterals ( 4 sets, 8-15 reps )
military press ( 3 sets, 10-15 reps )

[C.Coronato]

Whats your exact diet looking like my man?

[Joseph V]

its not written on paper but im thinking of alternating on days of either turkey, or grilled chicken that ill cook.

ill be eating more mix veggies then often

more water then often, by a half a gallon




pretty much thats so far for what im doing

[Joseph V]

CALVES: bodyweight "toes forward" c/raises ( 4 sets, 50-100 reps )
bodyweight "toes in" c/raises ( 4 sets, 50-100 reps )
bodyweight "toes out" c/raises ( 4 sets, 50-100 reps )

*I DO THESE 3 CALVES EXERCISES STRAIGHT FOR 4 SETS*



TRICEPS : seated one arm db extention ( 2 sets, 15 reps )
"close grip" pushups ( 3 sets, 15 reps )

* both supersetted*


BACK: pullups " wide grip" ( 4 sets, 8-10 reps )
db row ( 4 sets, 8-10 reps )
shrugs with db's ( 4 sets, 8-10 reps )
pushups "wide-grip ( 4 sets, failure )

*I SUPERSETTED THESE TOO*

[Joseph V]

sup brothers..heres 2 pics after my workout today


http://www.facebook.com/#!/photo.php?pid=98358&id=100001275259177

http://www.facebook.com/#!/photo.php?pid=98357&id=100001275259177


im getting there ;)

just bought me some creatine, a new can of pak, and animal cuts

[C.Coronato]

You need more of a structured diet to lose weight my man. Thats very important.

[Joseph V]

i know=/ im trying at the moment..hopefully with time..slowly and steady for now

[Joseph V]

ill be doing 2 a day training sessions, with more food added so that ill be less likely of over training..it will always be circuit in the morning..and later on in the day its going to be 1 lagging part trained with 1 large muscle group trained


heres for the morning,..


calves: bodyweight c/raises "in"
"out"
"reg"
( 3 sets, failure )..2 secs up, 2 secs down,..full contraction


pushups inclined : in
out
reg
( 4 sets, 15-20 reps),..2 secs up, 2 secs down, full contraction


pistol leg squats "wide leg'
regular leg squats "wide leg" ( 4 sets, 20+ reps



the calves are supersetted..pushups are superstted, and the squats are supersetted

[Joseph V]

my diet is updated..


my water intake will be 1 gallon and a half..with 16oz each serving

ill be eating alot of meat that comes from pork, cow, horse, you name it ..anything on sale for bulk im buying..especially chicken

usually if i eat vegetable ill be eating em mixed





you will notice i didnt add fish to the subject and to be honest i dont trust anything thats seafood at the moment lol, with the oil spill..chances are the fish might not be harmful if there selling it in the market but i cant take chances and get sick...if anything ill just fish myself some big ass "bass'..or red snapers..but if i had the money salmon would be a number 1 choice for me

[Joseph V]

let me address that i need to experiment with what works for me ..a ton fo people might tell me "why the fuck are you honna be doing 2 a days.."


my answer is if ya dont got the balls to do it because of risk of overtraining thendont ..i mean illdo whats possible not to overtrain..i might end up overtraining if i dont do exatcly what has to be done


ill just be eating alot and doing more profficient choices


eric centopani once said you gotta g the edge of your training without having to go over the edge ..correct me if im wrong but he said this in an article he wrote

and so thats what ill be attempting to do ..experimenting but with caution

[Joseph V]

calves/ shoulder/ triceps




calves: leg press " in ' ( 2 sets, 20+reps)
" out' ( 3 sets, 20+reps)
" reg " ( 2 sets, 20+reps)


standing c/raise "in' ( 2sets, 20+reps)
"out" ( 3 sets, 20+reps)
"reg" ( 2 sets, 20+reps )




shoulders: warmup, 5ib plates shoulders


side laterals ( pyramid from heavy to light weight..weights around 6-15 reps)

military press ( 3 sets, 10-12 reps)

bentover rear laterals ( pyramid from heavy to light )



triceps: close-grip bench press ( 4 sets, 8-10 reps )
close-grip dips ( 4 sets, 8-10 reps )
rop tricep pushdown ( 4 sets, 12-15 reps )

[Joseph V]

inclined bench press ( 3 sets, 6-8 reps )

flat benchpress ( 4 sets, 8-10 reps )

inclined pushups ..in, out, reg.. superset em all three ( 3 sets, 15-20 reps )


pec deck machine ( 3 sets, 15 reps )




pullups 'wide-grip" ( 10-6 reps )

bentover db rows ( 4 sets, 10-8 reps )

bentover rear db laterals ( 4 sets, 12 reps )

one arm db rows (3 sets, 12-15 reps )


as you can see im a big advocate on using alot more db's then barbell movements although i will use dead lifts evry so often depending on how strong i am on a typical day. my chest can grow pretty easy so withgout overtraining it i try to keep it reletivaly light ....as for back ..keeping a variety of movements is key for me

[C.Coronato]

Everything is looking good my man. Keep pounding away.

[Joseph V]

Everything is looking good my man. Keep pounding away.

thanks chris, its always great to see you drop a comment here=)

[Joseph V]

bodybweight c/raises..reg,in,out ( 4 sets, falure)..there all supersetted, squeeze on the top and stretch on the bottom

single leg c/raises ( 4 sets, failure)



pullups "wide-grip" ( 4 sets, failure)

pushups wide,in, reg ( 3 sets, 15 reps )..all supersetted , controlled movement

standing db extention ( 4 sets, 10-15 reps)

alternate db curls( 3 sets, 12-15 reps)

[Joseph V]

ok guys, basically this routine is prety much what i would do o na typical week, doesnt mean ill do it strictly as it says...i dont do cardio much because i workout at such a high rate that i would only honestly need 10-15 minutes of cardio only ..i dont speicfy what day ill do cardio because its usually on a day where i feel strong..usually 3 to 4 days a week






day 1 : calves, back and triceps

day 2 : calves, shoulders and biceps

day 3 : off

day 4 : calves, chest

day 5 : legs

day 6 : calves, circuit training

day 7 : off

[Joseph V]

shoulders: military press ( 3 sets, 12-8 reps)

side laterals ( 4 sets, 10 reps )

rear laterals ( 7 sets, 12 reps)

seated machine shoulder press ( 3 sets, 12-15 reps )

seated machine side laterals ( 3 sets, 12 reps )



arms: rope pulldowns ( 4 sets, failure )

close grip bench press ( 3 sets, 10 reps )

seated both arms db extention ( 3 sets, 12 reps )

db hammer side curls ( 4 sets, 10 reps )

barbell curls ( 3 sets, 12 reps )





* does not include shoulder warm up with 5ib plates,..shoulder movements*

[Joseph V]

calves: leg press " in,out,reg" ( 3 sets, 10-12 reps )

standing calve raise 'in,out,reg' ( 3 sets, 50+reps)



back: barbell rows supersetted with db rows ( 4 sets, 12-8 reps)

pullups "wide-grip" ( 4 sets, failure )

pullups " regular-grip" ( 4 sets, failure )

reverse grip DEADLIFTS ( 3 sets, 10 reps )