sdb

I'm going to post my journal here also.

Current stats: dont know bf%, my guess is upper teens, lower 20's.
ht: 5'-3"
wt: 148.4



Goal: i've lost 8 lbs already and am looking to go down 8 more to 140. Then I'll reaccess everything to see if i need to go down more or maintain.


Workout days are normally Monday, Thursday, and Saturday.

sdb

7/7/07


Warm up:
3 min. treadmill
Squat: 20 x 10
Lat Pull dn: 40 x 10


(supersets)
ALL BACK WORK HAS A 4/2/1 tempo.

a) Squat:
50 x 8
50 x 8
50 x 8 (still not comfortable going up since we have no squat rack and i have to basicly snatch the weight to get it on my shoulders)

a) Cable Row @ 70 +/- degrees
80 x 8
90 x 8
90 x 8 (I think I can increase the weight on this next workout a set or 2)

b) Walking Lunge (I curse the person who came up with these)
5's x 8 (each leg)
5's x 8
5's x 8

b) Cable Row (regular horizontal ones)
50 x 8
60 x 8
60 x 8

c)Crunch (with shoulder blades hanging off bench)
BW x 15
BW x 15
BW x 13

c) Lat Pull dn
50 x 8
60 x 4 (too much for this tempo) 50 x 4
50 x 8


Notes: Very good workout, very tiring. Legs and back were jelly when I left.

Malley

I think if your not comfortable with not going all the way down you ought to use DB's instead. Its safer, plus its a different feel.

sdb

i probably should since i need to increase the weight on them. what kind of gym doesnt have a squat rack....

digitor

Hmm strange. Is there a high concentration of male teens in the gym? That would explain why they haven't splashed out on a squat rack

sdb

i go to a man's dirty gym. believe me, there's nothing there to comfort the womenz.

it's owned by a lady who had a regular gym. her trainers stopped coming, membership slipped, so she closed the gym and re opened it in another town as a 24 hr gym where members have their own keys, no staff, come and go as you please.

so the equipment is what's left over from her old gym she ran.

Malley

I am working part time in a gym that doesnt have a squat rack. It is pretty aweful actually.

1quick1

Nice workout. Nice rows.

sdb

7/9/07


I did this workout with pyramid sets instead of 3 straight sets of 8. no super sets.


Warm up:
3 min. treadmill
bench press 45x10

Bench Press
60 x 112
71 x 8
75 x 4

EZ bar curl
25 x 10
30 x 8
35 x 4

DB Incline Press
15's x 10
20 x 8
25 x 5

Incline Biceps curl
10's x 10
12 x 8
15 x 4

BW Decline Pushups
x 10
x 8
x 5 (this set was 3/2/X tempo)

Concentration curls
10's x 10
12 x 8
15 x 4 (last rep was assisted on the contraction and 8 counts on the negative)

sdb

This is probably the last week i'll do the TT program. It's starting to break things up into splits and I'm not really happy with the way it's dividing them up. So i'll probably go back to the push/pull/legs split.


Cardio:
Walk on treadmill increasing incline ever 2 minutes up to 6 on the incline, then lowering back to 1 every 1 minute. My butt is tired.

All in all, quite a workout. typing is hard.

1quick1

Solid workout. How have your lifts progressing while on the cut?

wala

Great journal! Your lifts are great sdb ress:

sdb

i've lost 8 lbs, but my lifts have not improved. that's one reason i'm going back to my old split instead of continuing the program.

thanks.

1quick1

Actually if you've lost 8lbs and your lifts are still the same you're doing well. A lot of people lose strength while cutting and most don't gain strength.