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Hot Shot
07-27-2001, 06:48 PM
I'm 19 y.o. i've been training for 4 years now and i began a cutting phase today (i've bulk since i'v begun training)

Stats:

6'1''
231lbs
bodyfat around 17%
measurement
neck 17''
chest 47''
arms 16 3/4 (my weakest bodypart)
waist 36'' (i have a small gut)
thights 26 1/2''
calves:16 1/2''
forearms14''
those are all cold measure

day1:shoulder,chest,triceps,cardio
day2:back,biceps,forearms,cardio
day3:legs

my goal is to have a six pack in 6 month without loosing a lot of muscle mass

Hot Shot
07-27-2001, 06:59 PM
today:chest,shoulder,triceps,cardio

bench press:
15reps135lb
6reps185lb
8reps225lb
3reps235lb

incline dumbbell press:
6reps90lb
5reps90lb

cablecrossover:
12reps40lb
8reps50lb

upwright row
8reps100lbfor 2 sets

lying french press
8x95lb
6x105lb

v-bar pressdown
8x90lb
8x80lb

one arm dumbbell extension(overhead)
6x30lb
6x35lb

plus30 minutes of stairmaster burn 317 cals

overhall so-so workout ,i've eat clean all day.

Hot Shot
07-28-2001, 04:02 PM
today back,bis,cardio

lat pulldown
145x8
160x6
barbell row
135x10
155x8
175x6
close grip cable row
130x10
160x6
cable pullover
50x12
60x8

alternate dumbbell curl
40x8
45x6
cable preacher curl
50x10
60x7
hammer curl
35x6
40x6


30 minutes of stairmastrer burn 311 cals

diet is good great workout

Hot Shot
07-29-2001, 09:33 AM
today is a rest day my back is really sore

Hot Shot
07-30-2001, 04:23 PM
today was legs,abs,cardio

squat
230x8
250x6

leg press
4 1/2platesx15
5 1/2platesx12

leg extension
2sets whole stack 8reps

lying leg curl
100x8
100x6

hammer strengh calf press
4platesx15
5platesx10

2sets sit up 15,12 reps
2sets v up 12

10 minutes crosstrainer burn 160 cals(legs were too fried)

good workout

diet is good too