[mvsf1]

Hi fellas!! Welcome to my brand new Training Log!!!

I have been trying to cut since January, then don't expect any heavy ass weights in here...

My objetive is just to make as much reps as I can with weigths that are heavy for me, even if u can't believe it (remember I lost lot of strength during this period).

I can only train 3 times a week, yep, it's a shame but is all I have.

Ok, 1st workout:


Leg and shoulder day

First of all, almost 10min on the bike.

Full squats (my glutes almost touching the floor)
Warmup: 25reps, no weigth
- Set 1: 30kg x15reps
- Set 2: 35kg x18reps
- Set 3: 40kg x17reps
- Set 4: 40kg x15reps

Leg extension
- Set 1: 25kg x15reps (last 5 waiting 2 seconds up in each rep)
- Set 2: same
- Set 3: 25kg x20reps
- Set 4: same

Calves in squat machine
- Set 1: 30kg x25reps
- Set 2: 40kg x18reps
- Set 3: same
- Set 4: 50kg x15reps (I though my legs where on fire... and though well Fantastic 15 reps... pump around there)

Soleus in machine
- Set 1: 20kg x25reps
- Set 2: 40kg x15reps
- Set 3: 50kg x15reps
- Set 4: 60kg x15reps

Arnold Press
- Set 1: 10kg x15reps (each side)
- Set 2: same
- Set 3: same
- Set 4: same

At this point I though I couldn't continue... very hot in the gym today, I had a very stressful month, lots of exams... but wtf I'm not a looser! I must lifting! I love it!

Front raises
- Set 1: 7kg x15 reps (each side)
- Set 2: same
- Set 3: same

Lateral Raises
- Set 1: 7kg x15 reps (each side)
- Set 2: same
- Set 3: same

Up-Cable crosses <-- I really don't know how to call it
- Set 1: 10kg x15 reps (each side)
- Set 2: same
- Set 3: 10kg x12 reps (each side) <-- Almost dying here...


I only done my abs between 2 last exercices' sets

Total workout time: 2hours

I think I can't maximize my work because of I haven't time to go to more than three times a week, I feel really tired in lasts exercices of the second muscular group I work each day... but.. that's all I have to give, I promise. I should join Team BigPaycheck.

Tnx 4 reading!

[Q80_MuscleHed]

yeah man .. that what i like .. seeing a log of u brother .. welcome to log section .. and looking forward to see ur progress .. great workout man .. keep it up

[Project Evo]

Yeah, a new log, welcome bro! Intense session I see. Ass to the grass on the squats, kool! Keep it up dude.

[Rocky]

Nice to see your log in here. 2 hrs is a long session, Im guessing the rest of your split is chest and tris/ backs and bis.
If I may make a suggestion which would be to do shoulders on chest and tri day as you use similar muscles throughout and you'd find you need les exercises to get the same work on the muscles. Probably wouldn't hurt upping the weight a little and lowering the reps too. Just a thought - but keep up the good work man. Look forward to seeing your progress.

[mvsf1]

Originally Posted by Rocky

Nice to see your log in here. 2 hrs is a long session, Im guessing the rest of your split is chest and tris/ backs and bis

My split is currently: Chest & Bis / Back & tris / Legs & shoulders

I love you to give tips to me....

[Rocky]

lol - I knew as soon as I posted it that the bi tri would be the other way round. Still might be an idea to do shoulders with the chest session though - doing incline pressing leads nicely into shoulders - just a thought, only legs are such a big session both in the amount of work and the energy they require that doing shoulders could shortchange one or otyher of them - I know cos I used to do the same split you are! :)

[mvsf1]

Originally Posted by Rocky

lol - I knew as soon as I posted it that the bi tri would be the other way round. Still might be an idea to do shoulders with the chest session though - doing incline pressing leads nicely into shoulders - just a thought, only legs are such a big session both in the amount of work and the energy they require that doing shoulders could shortchange one or otyher of them - I know cos I used to do the same split you are! :)

Oh yeah mate. My split is very common, it's the time to change it. I will follow your tip, I should be better than what I'm currently doing.

Then:

Day 1: Chest, shoulders & bis
Day 2: Back & tri
Day 3: Legs & abs

Do u think a natural guy can survive Day 1??? Where I should place bi's session, then?

Maybe on day 3? I could do abs at home and/or in the middle of all sessions... they're not a problem.

Tnx!

[mvsf1]

Good morning mates!!! Few hours after workout and I feel pretty better than last time. I have been streching a lot, it's the way I can keep walking the day after.

Today is an off one. I graduate on University, no gym today. Hope my legs feel even better at the evening.

Little question: How type of training (heavy-light weights/ high-low reps/ fast-slow ups and down) should be better for muscle separation??? That was my objetive this year. I don't feel I should get MUCH bigger (and I confess I have a injury at the lower back, I can't train insane there), but I wanna be more separated. Any tip, masters?


Tnx.

[Rocky]

Muscle seperation will be down to diet and cardio more than the wrokout. Effectively you will need to "cut" a little to bring our the detail.

With regard to your earlier question about where to train bi's - I would be tempted to swap bi's and tri's around (so you'll effectively be doing PUSH/PULL/LEGS) as you'll have worked your tri's a LOT during the chest and shoulder exercises so will only need 1 or at most 2 exercises for tris at the end.

Could go something like:

Incline Bench
Dips
Pec Dec
Military Press (or Arnold press or your preference)
Upright row or rear lateral raises (don't think you need front raises due to the other work from bench)
Skullcrushers
Close grip bench press

Just an idea. The same would be for your back and bi day - wouldn't need much direct bicep work because of all the pulling in the back exercises - which could give you some time in your session for abs, forearms, maybe some extra calf work or something. Just an idea anyway.

[mvsf1]

Ok, I'll think on it this weekend. Yep, I agree with you my front shoulders may be overtrained. Looking at them it seems so, LOL.

Tnx 4 your dedication mate.

Kind regards.

[MexicanMuscle]

Nice session Macho, It is good to see u started a log, echale ganas!

[thabrownbeast]

Awesome workout bro. Intense. I have a suggestion, since your doing a cutting phase, I would recommend trying supersets and/or dropsets. It'll get the heart rate pumping and make u burn more calories. Looking forward to more of your workout routine!

Cheers

[BigBen]

Great attitude bro!
Im looking foward to seeing your progress!
AND