Less than 10. No excuses

[hrpiii]

Originally Posted by FoRuMbOaRdS360

Dont worry Ive been workin hard fellas.

Today weighed 178
Great day!!

Shoulders/traps-

Db shoulder press-
70x8
80x5 (PR)
75x7

Hangclean press:
135x12
135x10

Hangclean:
155x10
175x10 (pr)
dropset
135x6 with press

Lateral raises:
20x12
25x12
25x12

15min low intensity cardio

Freakin raped today. 2 prs and weight is lower. Im sittin nicely at about 12% bf and untill schools over and i actually go full blown strict as hell diet and cardio I dont think im going to get much lower. The food here just doesnt allow me to really get it down so i dont waste my time. I still think im only 4-6 weeks off 8% and im lookin bigger and leaner than ever before.

blah blah blah...I'm scared I'm going to lose strength with weight..blah blah

I bet you enjoyed eatin those words. We told you!!

[FoRuMbOaRdS360]

Still busy workin hard.

Another awesome day

Yesterday
Chest

Incline BB:
155x12
185x8 pr
205x4 pr
dropset 135x12

DB bench:
85x12
85x12

Bench:
185x10 I didnt expect to get this many on either of these. I was done after incline lol
185x11

Fly:
195x6

DC stretch

[FoRuMbOaRdS360]

Back day:

Pullups:
25x10
35x10 pr
25x12 pr

Tbar:
135x8
135x9

Seated row:
195x8
180x10
180x12

Lat pulldown:
180x8
dropset 135x10

seated incline db curls:
35x14
35x12

21s:
60x21
70x21

15min low intensity

[kovalaybolt17]

gettin stronger man.. keep it up

[FoRuMbOaRdS360]

Originally Posted by kovalaybolt17

gettin stronger man.. keep it up

Thanks bro, I still got another year till I can compare to you at all. But im tryin

[FoRuMbOaRdS360]

5/1

Ab day

WOW MY ABS ARE RIPPED APART LOL:

decline situp:
45x16 4sec negs
45x16 4sec negs
45x16 4sec neg again

Leg raises:
0x16
0x16
0x16 these last 6 reps took almost all I had

Ab roller: ok these DESTORYED me
0x30
0x30

15 min hiit on bike

weight = 176/177 so im back to being on track. Ive been carb depleting this week.

[FoRuMbOaRdS360]

Shoulder day

It was pretty decent for not being pumped to workout and low on energy.

Db press:
70x8
75x8

Arnold db:
65x12

Hangcleans:
135x12
135x12
155x8
175x8

Front raises superset preacher curls:
30x8 / 85x10
27.5x8 / 65x20
25x12 / 65x20

Shoulder db shrugs superset laying db tri extension:
80x20 / 30x16
85x20 / 40x10
80x16/ 35x12

5min HIIT on bike.

Weight = 175. I dont really want to drop below 170 but it looks like my cut might finish inbetween 165-170. Im at about 11-12% now. Starting to see vascularity in more places everyday and top four abs clearly visible flexed and visible unflexed.

[FoRuMbOaRdS360]

Been super busy with school but heres a look back on the days.

Backday: I did 365x6 for dl so I tiedmy pr and im at 176 lbs now instead of 190

Yesterday was shoulder day and it was pretty decent. Nothin special though but now its time to get down into the serious cutting.

[FoRuMbOaRdS360]

Ok its time to get serious. Schools all over and im going to start working 40 hour weeks.

Again nothing special since the last post, just another 365x6 dl.

Today was shoulder day.

db shoulder press:
70x12
70x12
arnold
60x12

hangclean-
3x sets at 135 lbs.

seated front db raises, with palm up:
25x10
25x10
25x7

close grip bp:
135x12
135x12 wanted to hit tris

laying db extensions:
30x12
30x12

10min low intensity into 10 min hiit into 5 min low. So a total of 25min cardio. I need to start doin 20-30 min low int or 15min hiit.

[FoRuMbOaRdS360]

First leg day in awhile guys. I had to take a break from squats cuz from the bar I have a deformation of my right shoulder blade bone. It sticks up and I have to see a doctor about it. But today I said fvck it I need to squat.

Squat:
225x10 ez
245x3 hurt like a b*tch and was pretty heavy, I think i gave it all the first set
225x8

SLDL:
225x12
275x12
275x10 I dont want to go heavier cuz I can feel it pullin my hamstring super hard.

Legpress:
10xplates x 12
10xplates x 8

I did some core work too but I had to leave to prepare for a party and yeah...
Im glad I through in a leg day and pushed my hardest. I have a feeling the doctor will say no squats, but what can ya do.

[FoRuMbOaRdS360]

2x days ago

Chest day:

Incline bb:
185x8
205x6 pr
185x6

Decline:
185x12
185x12
185x8

Incline db:
70x12
70x12
65x15

dc stretch

[FoRuMbOaRdS360]

Back day:

DL:
385x4
355x3
315x12

Weighted pullups:
25x12
15x10
10x8

Db bent row:
75x12
75x12
75x12

30min low intensity cardio

[FoRuMbOaRdS360]

Shoulder day:
seated military bb press:
135x10
155x8
165x8
135x12
185x2

hangclean:
135x12
135x30
135x20

front raises palm up:
30x8
30x8
25x8

ez bar raise:
80x16x3

[FoRuMbOaRdS360]

Ok so im taking it easy on the weights for a week untill my head pains go away.

2days ago
45min low int cardio

today
30min low int cardio.

Im going to try to keep a food log and work on diet. Cuz right now im spinnin my wheels.

[FoRuMbOaRdS360]

Low intensity leg/ab day.

Um this was prolly my best leg day in like 3 months. Even though I was takin it easy cuz my head, I was squattin like a champ.

ATG squat:
225x12
225x12

Atg front squat:
135x15
135x15

Decline situps:
45x20
45x15

Leg raises:
0x12
0x12

Lunges:
135x10
135x10
135x10

Ab roller:
didnt keep track of reps, just did it untill i felt a little bit worn.

Sldl:
225x12
225x12
315x3 pr(only because Ive never tried this much before. Im pretty sure I could rep out 6+)

Leg press:
2xsets of 10plates at about 10 reps. Just takin it easy

Rope crunches standing:
80x20
80x20

Yeah I felt pretty good today. I wasnt pushin very hard and the 225 on squat felt cake. I had a good 15+ in me on both those sets if I wanted to push like normal

[FoRuMbOaRdS360]

Blee blee blue.

Chest day today with a few tri lifts too
My incline is gaining nicely but my flat is goin down . I think ima bite the ego and drop the weight on flat and start that back up next week.

Incline:
185x8
205x6
185x5
Dropset instantly 135x12

Incline db:
70x12
70x12

Dips between benches with weight:
90x12
135x12
135x12

Flat bench:
185x6

Close grip:
135x10
135x8

Laying db tri extension:
35x12
30x12
30x12

dc stretch

26min low int cardio. I was goin for 30 but the damn machine decided to break at 26 so i said fvck it

[FoRuMbOaRdS360]

Back day:
The last 2 days i have been passed out sleeping so no surprise my lifts were off.

DL:
365x4
335x1 I stopped after one and said ill be back another day to hit you guys.

Pullups:
25x8
15x8
0x8

Hangcleans:
135x12
135x20

Seated row:
175x12
175x12
175x10

Some overhead lat rows

[FoRuMbOaRdS360]

I know ive been slackin on my journal but ive been working harder than EVER in both the kitchen and the gym.

Chest day today: needed to do flat bench cuz i havent in about a month and its gone down alot, or so I thought lol

Bench:
205x7 no help got 8 w/ 2in of spot
185x12 no help coulda prolly got 14-15
185x9 no help x12 w/ spot
170x12 w/ spot

Decline db:
70x12ish
70x10ish

Incline hammer machine alternate push:
platex15 per hand

incline cable bodyweight pushups:
3xmy weightx12

I weigh in a good 176.9-177. Thats down from 190 at start of cut, same strength if not more. And up from 175 a week or 2 ago. I think that extra 2lbs is pretty much pure muscle as my bf% appears to be lower than it was at 175.

Either way. Im looking to end at around ~170 and 8%. Im 12 give or take a percent. abs very slightly visible w/o flexing now.

[FoRuMbOaRdS360]

Back day:

DL:
365x4 My dl has gone down but i stepped it up today. Proud of myself
365x3
335x5
335x6 I really gave everything I had for this 6. Coulda went 8 but decided to stay with strict form

Seated cable rows:
190x14
190x12
175x10
dropset 160x6

Bent db row:
80x3x12

Cheat curls: even tho they cheat curls, i only cheated on like the last 2-3 reps
95x12
95x12
95x10

preacher curls:
75x12
65x12
65x8

Standing cable curls:
60x16

20min low int cardio