Ok, I owe a huge apology to everyone for my delay in posts. My fathers health is not well right now, so, I had to hire an In Home Care Nurse to help me.
@Wendylifts @GearGodess @Eman
Sorry I couldn't get a free minute to update ya'all. I should have much more free time now with the added help.
I have not missed a day at the gym, so everything is still going well. I already stated the gear, so diet and lifting is whats left.
Current Stats: 6'-2" and at 214LBS as of November 1st at 8:00AM
I will be trying to stay around 3600K for intake, but as my team knows, I have a hard time getting enough food in me.
@Eman has given me great suggestions on how to get my food intake up and it does work. More salads and up the Calories slowly.
Lifting will be a Phased Micro-cycle plan. I typically follow higher reps, with lower weight, but I will up the weight and lower the reps this cycle. The spreadsheet will not upload for everyone to look at, so I will just copy and past for every phase, as each one comes to an end. I will do 30 minutes of fasted cardio in the AM and my lifting in the PM.
Diet: Please check in to
@Oregongearhead food thread to see updates on the food I will be eating. As long as
@rubisean and others in that thread don't start giving me pear pressure, diet should be good. Even though this is a classic cutting cycle, I will be trying to add size to some extent. No more than 10-15lbs this cycle to see how my back can support it. Strength will be a key focus as well.
Challanges: Major back surgeries. If anyone has read my new member intro back in June, you can see I have had several major back surgeries. This causes me to adjust my leg workouts according to how I feel. I do much less weight to protect my fused spine.
I have a hard time getting in enough food. I don't want to be a Body Builder, but would like to add some size and look fit. I have added some great size from my last cycle, IMO. I will post a picture from back in June, when I started back at the gym, then a picture I just posted a few weeks ago in the Meso thread titled Most Shredded Members. Again, I don't have the genetics, or the back to support a Body Builder frame. I was out of the game for years. Yes I was VERY small and still don't compare to the GODS on Meso. I am a work in progress and everyone is lucky enough to be born looking like Arnold. Please save the chuckles.
I will do one rest/pause on the last set by racking the weights for 15 seconds and than going again to failure.
The last set during phase three and four will be drop sets for all exercises.
To do this, I will take the last set to failure and immediately drop the weight to week 1 weight and continue again to failure.
Phase 1
Workout 1: Chest, triceps, calve
Flat barbell bench press
4 x 8-10
Incline barbell bench press
4 x 8-10
Incline dumbell fly
4 x 8-10
Cable cross over
4 x 8-10
Tricep Pressdown with rope attachment
4 x 8-10
Ez-bar skull crusher
4 x 8-10
Cable over head rope tricep extension
4 x 8-10
Standing calf raise
4 x 25-30
Seated calf raise
4 x 25-30
Workout 2: Back, biceps, abs
Dumbbell bent-over row (both arms at same time)
4 x 8-10
Wide grip pull cable pull down
4 x 8-10
Standing narrow grip (V-bar) pull down
4 x 8-10
Straight arm pull down
4 x 8-10
Body weight lower back hyperextension
4 x 8-10
Barbell curl
4 x 8-10
Dumbell incline curl
4 x 8-10
One-arm at a time high cable bicep curl
4 x 8-10
Hip thrust
4 x 8-10
Decline bench crunch or crunch with feet under a flat bench
4 x 20-30
Oblique crunch
4 x 20-30
Plank
1 x failure
Workout 3: Shoulders, traps, calves
Sets x reps
Dumbbell shoulder press
4 x 8-10
Dumbbell lateral raise
4 x 8-10
One-arm at a time cable front raise
4 x 4-10
High cable rear delt fly
4 x 8-10
Dumbbell shrug
4 x 8-10
Seated calf raise
4 x 25-30
Leg Press calf raise
4 x 25-30
Workout 4: Legs, abs
Sets x reps
Reverse hack squat
4 x 12-15
One-leg leg press (using horizontal leg press)
3 x 12-15
Leg extension
3 x 12-15
Straight leg deadlift using a low pulley cable and ropes
4 x 12-15
Lying leg curl
3 x 12-15
Decline bench lying leg raise
3 x 20-30
Decline bench crunch
3 x 20-30
Side plank
3 x 1 minute per side
Ab roller
1 x failure
Please feel free to ask any questions. HOWEVER, the members who have helped me so much do not deserve to be flamed in any way if that's your direction. Yo.u can say anything you want about me, but please be respectful to the members who have so graciously given their time and knowledge to this community.
Finally, If you ask questions and I don't answer, I apologize. I will do my best. Please don't forget to check out
@Wendylifts log.
~Ogh
