You only get arms like these with anti-gravity curls - Cut Log

Discussion in 'Training Logs' started by DTR rex, Jan 13, 2009.

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  1. DTR rex

    DTR rex New Member

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    Going to use this log to track my progress with cutting. I was going to give it another month or so before I started my cut but with being out of the gym for nearly 3 weeks, and down 7lbs from a sinus infection (which I still have :wtc:) and getting wisdom teeth taken out I figured it would be pointless to start bulking again for only a 4-6 weeks.

    I am going to cut down slowly to try and retain what little muscle mass I have left after not touching a weight in nearly a month and having a shitty diet.

    I will be posting not only my workouts but also my daily caloric intake with macros.

    Pics will come soon.
     
  2. erok81

    erok81 All your canyons are belong to me!!

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    I love anti-gravity curls. :squint:
     
  3. nwmrkt

    nwmrkt New Member

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    doing anything like a e/c stack etc?
     
  4. DTR rex

    DTR rex New Member

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    Not yet.

    I typically run that mid-cut when my gains start to slow down... I've notived that E/C will tend to jump start my gains and the effects last a couple weeks after getting off.

    I am planning on doing two, two week cycles of E/C in later April... Give or take a couple weeks.
     
  5. DTR rex

    DTR rex New Member

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    Back

    I was planning on back/bi but left the gym early... I was feeling way too weak and shitty.
    This was my first time in the gym in nearly a month and I have a cold and am still recovering from oral surgery so I took it SUPER SUPER easy.

    5min on treadmill @ 5mph

    Widegrip pullups with b/w. 10 reps x 5 sets.

    DB rows:
    35 x 15
    50 x 15 x 2

    BB rows:
    95 x 15
    135 x 15
    225 x 5

    Upright Machine Row:
    60 x 10
    100 x 10
    150 x 10

    Overall a pretty shitty workout. I am hoping to be back in the swing of things soon.
     
  6. DTR rex

    DTR rex New Member

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    DIET:

    2,280 cals
    65g fat - 26%
    192g carb - 35%
    220g protein - 39%

    Just trying to eat decent right now. In a few weeks I'll up the fat and drop the carbs a bit and knock cals down to 2,000 or so.
     
  7. DTR rex

    DTR rex New Member

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    DIET:

    2,356 cals
    82g fat - 31%
    227g carbs - 39%
    180g protein - 30%

    Overall a terrible day, diet wise. Carbs were too high, protein was too low, and cals were a bit higher than I wanted.

    I wasn't able to get into the gym today because I was at class 10am - 9pm and with it being -10 out I just didn't feel like going out to the gym.

    Hopefully tomorrow will be better.
     
  8. DTR rex

    DTR rex New Member

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    Today I got retribution for the pitiful performance on Tuesday.

    I went in just expecting to do Bi's and forearms (what I couldn't get done with my back/bi day on Tuesday) but I said fuck it and finished out my back workout as well.

    FINISH BACK, BI, FOREARMS:

    5min stretching

    5min treadmill @ 5mph

    Lat pulldown
    80 x 12
    120 x 12
    150 x 10
    180 x 6

    Deads
    135 x 5
    225 x 5
    315 x 8 (busted the stitch in my mouth from my wisdom tooth surgery)
    405 x 4

    Standing DB curls
    25 x 12 x 2
    35 x 10 x 2

    Anti-gravity Curls
    25 x 6 x 2
    35 x 8

    Reverse Preacher Curl
    55 x 8
    75 x 8

    Preacher Curls
    55 x 8
    85 x 8
    105 x 8
    115 x 6

    DB forearm curls
    35 x 20 x 5

    5min treadmill @ 5.5mph

    5min stretching
     
  9. DTR rex

    DTR rex New Member

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    I stopped taking creatine mono a while ago due to it giving me indigestion problems.... I just picked up some arginine and plan to get some CEE caps to start this weekend.

    Diet is doing very good so far today... We'll see how it finishes.
     
  10. DTR rex

    DTR rex New Member

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    DIET:

    2,226 Cals
    55g fat - 22%
    196g carbs - 35%
    232g protein - 43%

    A lot better than yesterday and more or less what I want now. Ideally, i'd like carbs @ 180 and fat @ 60.

    In a few weeks i'll start to drop carbs to 160-170.
     
  11. DTR rex

    DTR rex New Member

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    I wasn't even going to post this because I did so horrible today... but whatever.

    I had planned on working out and eating well (started off good) but after studying and pre-gym I got a call to go out and get free food and beer... I couldn't pass it up.

    So I ended up having like 3 beers and a 3/4lb sirloin burger.
    FUCK I'M WEAK!

    3,115 - Cals
    128g fat - 38%
    243g carbs - 32%
    176g protein - 23%
    28g alcohol - 6%
     
  12. DTR rex

    DTR rex New Member

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    CHEST/TRI'S:

    BB flat bench
    45 x 15
    135 x 10
    185 x 10
    225 x 10
    225 x 6
    275 x 2

    BB decline
    135 x 12
    225 x 12
    225 x 12
    275 x 4

    DB incline
    60's x 8
    70's x 8
    90's x 8

    DB incline flies
    30 x 8 x 3

    Dips w/ weight belt
    b/w x 12
    b/w + 25 plate x 12
    b/w + 45 plate x 12
    b/w + two 45 plates x 8

    Single arm pushdowns
    40 x 12
    60 x 12 x 2

    Skull crushers (laying down)
    55 x 10
    75 x 10 x 2

    Hanging leg raises
    b/w x 8 x 3

    A lot of volume today, but it was warranted because I didn't go heavy. I am still getting back in the swing of things and feel pretty weak so I figured I'd just load up on volume and work my way back to heavy weights.

    I fucking love doing dips with a weighted belt though. SOOOOOO much better than just having to knock out 30 reps with your body weight.
     
  13. DTR rex

    DTR rex New Member

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    DIET:

    2,568 cals
    98g fat - 38%
    164g carbs - 26%
    240 protein - 39%

    Again, diet is not ideal, but not terrible either. I am my first week into trying to cut down the cals and clean it up and I am taking it slow. In a couple of weeks I'll have it down solid and consistent.
     
  14. Ferrari430

    Ferrari430 New Member

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    Hey, I'm in a cutting phase myself. I haven't bothered to keep my log updated for over a month now, but I think I'll start up again. I wanted to know what you use to calculate your calories, or do you just estimate?
    My intake is high protein, medium fat, low carb diet with a bit of cardio thrown in. This is pretty ideal for cutting, yea?
     
  15. DTR rex

    DTR rex New Member

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    I (as well as most here who track their cals and macros) usehttp://fitday.com
    It works well and has pretty accurate info and allows you to customize foods.

    As for your diet, when cutting, most people find that ideally a diet high in protein, moderate in fats, and low in carbs works best.
    But if you want to cut down it is imperative that you lessen your calories under maintenance. Keeping a food log on a site like fitday will help with that a lot.
     
  16. DTR rex

    DTR rex New Member

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    Didn't even bother to record my cals yesterday.

    I was on the run all day yesterday and it would take me an hour to dig up everything I randomly ate.

    I did do 10min of cardio though :mamoru:
     
  17. DTR rex

    DTR rex New Member

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    Cals were low, protein was low. Overall, a terrible fucking day for dieting again.

    2,018 cals
    54g fat - 25%
    188g carbs - 38%
    172g protein - 36%
     
  18. evolude

    evolude OT Supporter

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    Just bought a bag of Salt & Vinegar Kettle Chips.
     
  19. DTR rex

    DTR rex New Member

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    That's my boy.

    I've got a bag of "Salt and Fresh Cracked Pepper" and a bag of the "Spicy Thai".

    Also, I recently deviated from my "Kettle" brand kettle chips and tried the Target "archer farms" brand. They a wasabi kettle chip that is pretty damn good. I advise trying it.
     
  20. DTR rex

    DTR rex New Member

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    Legs, shoulders, abs:

    5min stretching
    Leg Press
    225 x 10
    315 x 10
    405 x 10
    585 x 8

    Front Squats
    bar x 12
    135 x 12
    135 x 12
    225 x 8

    Leg Extension
    110 x 12
    140 x 12
    180 x 10
    210 x 10

    Leg Curl
    85 x 8
    105 x 8
    135 x 8

    Calf Raises
    135 x 25 x 2
    225 x 25
    315 x 25

    DB Shoulder Press
    30 x 5
    50 x 5
    70 x 8
    100 x 8

    Lateral Raises
    15 x 8 x 2
    25 x 8 x 2

    Face Pulls
    60 x 10 x 2
    80 x 10

    Crunches
    15 reps x 3 sets

    Hanging Leg Raises
    10 reps x 2 sets

    A lot of volume, but I kept weight low because it was my first time hitting legs in a few weeks... I want to be able to walk tomorrow.
     
  21. DTR rex

    DTR rex New Member

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    DIET:

    3,160 cals
    99g fat - 28%
    262g carbs - 33%
    303g protein - 39%

    A lot more cals than usual but I was awake for a long time today. I woke up at 7am and it's already 1am and I just ate dinner... so overall, not bad for being awake 18 hours or more.
     
  22. DTR rex

    DTR rex New Member

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    DIET:

    2,662 cals
    108g fat - 37%
    207g carbs - 30%
    208g protein - 32%

    Again, not great. I need to get my act together here with my diet.
     
  23. DTR rex

    DTR rex New Member

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    Back/Bi:

    5 Min Stetching
    5 Min Cardio
    Deadlifts
    135 x 10
    225 x 6
    315 x 5
    405 x 4
    (light day, but my only my second time back DL'ing in about a month and I am still sick... I had a pump going already after the 225, lol)

    BB rows
    135 x 10 x 2
    185 x 10
    225 x 8 x 2

    Close-Grip Lat pulldown
    100 x 10
    140 x 10
    180 x 8

    Close-Grip sitting rows
    120 x 8
    160 x 8
    180 x 8
    210 x 8

    Lat pulldown Machine (wide grip)
    120 x 8 x 3

    DB Curls
    50's x 6
    45's x 8
    40's x 10
    30's x 12

    Anti-Gravity Curls
    40's 6
    30's x 8
    25's x 10

    EZ Bar Curl
    75 x 8
    95 x 8

    Reverse EZ Bar Curl
    75 x 10
    55 x 10

    10 Min Stretching.

    Done. Fucking tired.
     
    Last edited: Jan 23, 2009
  24. DTR rex

    DTR rex New Member

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    DIET:

    3,072 cals
    106g fat - 31%
    250g carbs - 33%
    266g protein - 36%

    Wasn't going to eat that last meal... but some friends wanted to get Pho so I indulged. It wasn't bad though... It's mostly protein, vegetables, and carbs.
     
    Last edited: Jan 25, 2009
  25. DTR rex

    DTR rex New Member

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    Friday: 01/23

    DIET:

    2,580 cals

    100g fat - 35%
    185g carbs - 30%
    227g protein - 35%
     
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