I hope yins don't mind if I put up a log of my cycle that I just started. I won't be posting every time I lift, but any time some type of change in my routine or diet comes up I will make note. This is my 2nd cycle after a 16 day SD. I don't have a scale - I should get one in two weeks, but my last measurements were 192 at 13% BF.
Exercises
Dips
Chins
Shrugs (Smith)
Straight Leg Deadlift (Smith)
Iso-Wide Chest Press
Skull Crushers
Incline Curls (DB)
Leg Press
Calf Raises
Pulley Crunches
Shoulder Press
Broomstick Twists
Sets/Reps
1st Week: 2-3 sets of 15's
2nd Week: 1-2 sets of 15's
3rd Week: 2-3 sets of 10's
4th Week: 1-2 sets of 10's
5th Week: 2-3 sets of 5's
6th Week: 1-2 sets of 5's
7th Week: 2-3 sets of 3's
8th Week: 1-2 sets of 3's
9th Week (if there is one): any progression on the 3's if I can do so
Diet
My diet is pretty simple.. trying to get about 300kcal above maintenance which is about 3300. I am aiming at 200 gram of protein a day, but that barely ever happens... maybe I will take 2 shakes a day. I am also starting creatine at about 5g/day. Most of my protein will be pre/post WO, and my carbs will be early in the day with a vast majority 2-3 hours before WO.
Notes
I am dropping two exercises once I hit the 5's - the incline curls and skullcrushers. There has been a lot of debate on how to handle isolations, and I like what Dan said about isolations' effect on RBE, so I am giving that a try.
Oh yeah.. I tried to do the standard 3x/week when I started this cycle yesterday, but I got burnt out and I missed out on skullcrushers, pulley crunches, and broomstick twists. I am going to try splitting it up however I can.
-Colby
Exercises
Dips
Chins
Shrugs (Smith)
Straight Leg Deadlift (Smith)
Iso-Wide Chest Press
Skull Crushers
Incline Curls (DB)
Leg Press
Calf Raises
Pulley Crunches
Shoulder Press
Broomstick Twists
Sets/Reps
1st Week: 2-3 sets of 15's
2nd Week: 1-2 sets of 15's
3rd Week: 2-3 sets of 10's
4th Week: 1-2 sets of 10's
5th Week: 2-3 sets of 5's
6th Week: 1-2 sets of 5's
7th Week: 2-3 sets of 3's
8th Week: 1-2 sets of 3's
9th Week (if there is one): any progression on the 3's if I can do so
Diet
My diet is pretty simple.. trying to get about 300kcal above maintenance which is about 3300. I am aiming at 200 gram of protein a day, but that barely ever happens... maybe I will take 2 shakes a day. I am also starting creatine at about 5g/day. Most of my protein will be pre/post WO, and my carbs will be early in the day with a vast majority 2-3 hours before WO.
Notes
I am dropping two exercises once I hit the 5's - the incline curls and skullcrushers. There has been a lot of debate on how to handle isolations, and I like what Dan said about isolations' effect on RBE, so I am giving that a try.
Oh yeah.. I tried to do the standard 3x/week when I started this cycle yesterday, but I got burnt out and I missed out on skullcrushers, pulley crunches, and broomstick twists. I am going to try splitting it up however I can.
-Colby