Iggy's Journal

[iggy]

Been doing various splits/workouts every week for 16 months. So for the summer i'm trying to cut down before i do madcows version of an intermediate 5x5 split. Here's my stats and goals.
5'7
188lbs
18% bf
forearms 11.5'
chest 41'
biceps 15'
quads 24'
calves 15'
triceps 14.5'
shoulders 17'
glutes 40.5'
tell me if i'm forgetting something. heres my maxes.

bp - 225x2, 205x5
squats - 225x12, 275x3
deadlift - 315x3
power clean - 205x1, 185x3

i'm currently on hydroxycut, a multivitamin and nitrotech protein.
heres my cutting split
m - chest bi's calves
t - shoulders/traps abs
w - back calves
th - tris/bis abs
f - legs calves
s - abs/running
i do around 10-12 sets for each large muscle group and 3-6 for each smaller muscle.

my diet consists of something as of this everyday
10am - oatmeal w scoop of all natural pb, and 5 egg whites 1 full egg or 20g protein shake
12pm - 40g protein shake or turkey breast sandwitch with some cottage cheese
1pm - workout
3pm - 40g shake immediately following workout
430pm - 1 can tuna, 1 can yogurt
6pm - 1 grilled chicken breast, 1 can spinach
830pm - green beans and salmon
11pm - 40g shake

i have one cheat meal per week and drink 1 night per week.
cardio every other day for thirty minutes.

history - three years of working out, two of powerlifting. used to have a bad diet. looking to cut weight then increase overall muscle mass.

progress pics
chest

bis

most muscular

quads

back

tris

 

[iggy]

Day 1 June 30th, Chest/Bi's

Chest
Incline Barbell BP - 95x25, 115x20, 135x10, 155x9, 185x3 + 2 forced reps
Dumbbell BP - 55x8, 65x6, 40x12
DB Flies - 20x21, 25x12, 30x9

Biceps
21 Barbell Curls - 40lb bb, 1 set close grip, 1 wide grip, 1 full set
Machine Curls - 2 sets, 40x12, 50x10

Abs
Trisets
Crunches - 35x1, 25x1
Leg Raises - 20x1, 13x1
Side Bends - 14x10lbs, 20x25lbs

Workout Rating - 7/10
Comments - Woke up late today because my alarm didn't go off. Felt like the Dumbell BP didn't do much for me. Just did that exercise because i hardly ever do it and was trying to mix up this week. After three sets of 21 curls i could barely lift my biceps. Abdominals are getting stronger and i need to keep a strong diet up with some cardio.

 

[iggy]

Day 2 July 1st, Shoulders/Traps

Shoulders/Traps
Power Cleans - 95x20, 115x15, 135x5
supersetted /w
BB Shrugs - 95x10, 115x11, 135x10
Seated Presses Behind Neck - 40x23, 60x15, 65x11, 70x8
supersetted /w
Front BB Raises - 40x15, 60x3, O, O
DB Side Laterals - Descending Sets Nonstop
1st - 25x10, 20x6, 10x10, 5x16, 2.5x25
2nd - 20x10, 10x8, 5x12, 2.5x25

Calves
Supersets
Leg Press Calf Raises
3 sets of 450x35normal, 450x15inside, 450x15outside
Calf Bounces - 38x1, 32x1, 32x1

30 minutes oliptical cardio

Workout Rating - 7.5/10
Comments - Front Delts gave out on the second set of BB Raises. Power Cleans and Shrugs supersetted killed my forearms way too fast, and i couldnt find any wraps. Side and rear delts well worked and dead. First time i ever tried supersetting cleans and shrugs. Probably the only time i ever will.

 

[iggy]

Day 3 July 2nd, Back

Back
Deads - 135x8, 175x6, 225x3, 315x5, 315x5
Chins - 25w, 26n, 4 supersets
Seated Pulley Rows - 130x12, 140x10, 150x8
BB Rows - 135x12, 155x10, 165x8

Abs
Trisets
Crunches - 35x1, 25x1
Leg Raises - 71, 14x1
Side Bends - 15x10lbs, 11x25lbs

Workout Rating - 7/10
Comments - Last two sets of deads were very hard. I had to pop and drop each one because i couldnt even do two in a row. moving down to 275x5 next week. BB rows put a lot of strain on the lower back.

 

[iggy]

Day 4 July 3rd, Tri's/Bi's

Tri's
DC Skullcrushers - 55x18+11, 65x5+17, 65x4+10, 70x3+6 +'s are db bench burnouts
Pulley Pushdowns - 50x20, 60x7, 70x4
Parallel Bar Dips - 12x1, 7.5x1, 7x1, 7x1, 6x1 = 39 total

Bi's
In DB Curls - 20x11, 25x6
21 BB Curls - 40x21 narrow grip, 40x21 wide grip

Calves
Supersets
Seated Calf Raises
3 sets of 95x35normal, 115x15inside, 115x15outside
Calf Bounces - 42x1, 34x1, 22x1

Workout Rating - 7/10
Comments - Need to work on peaking my little 15' biceps. Did too many dips.

 

[iggy]

Day 5 July 5th, Legs

Legs
Front Squats - 45x25, 45x25, 115x15, 135x5 (wrist problem)
Narrow Squats - 135x15, 115x15, 185x12, 225x5
DB Lunges - 20x12, 20x8 (ham problem
Superset
Leg Extensions - 110x12, 120x8
Leg Curls -110x8

Abs
Trisets
Side Crunches - 14x1, 25x1
Leg Raises - 8x1, 14x1
Side Bends - 17x10, 22x25

Workout Rating - 6/10
Comments - Wrist gave out on the front squats, hams gave out on the lunges, 185x12 felt good. sharp pain in those muscles though.

 

[iggy]

Day 6 July 7th, Chest/Bi's

Chest
BP - 45x25 (wu), 135x10, 185x9, (205x2) <-- back problem, 135x21: crazy 7s, 155x5
IN DB Presses - 55x8, 60x5, 65x4
DC DB Flies - 25x21, 35x10, back acted up again
Cross Bench DB Pullovers - Back hurt too much when trying

Bi's
BB Preacher Curls - 75x9, 85x3
Zottman Curls - 20x11, 25x3
DB Concentration Curls - 20x15, 25x7

Calves
Supersets
Seated Calf Raises
65x38, 95x29, 115x14
Calf Bounces - Many, 3 sets inside outside regular

Workout Rating - 4.5/10
Comments - 205x2 was pathetic. I was stunned. Going from 185x9 to 205x2 makes no sense. Sharp pain in the upper right portion of the back during this. DB presses and Flies hurt back even more. Bicep workout was great but didn't like the Zottman curls too much. They just aren't for me. Heavier Calf lifting on Wed.

 

[iggy]

Day 7 July 8th, Shoulders/Traps

Shoulders/Traps
DB Shrugs - 60x14, 65x11, 70x9
BB Upright Rows - 50x25, 60x14, 70x9
shrugs + rows supersetted
Seated Presses Behind Neck - 60x14, 70x10, 70x6
DB Side Laterals - Descending Sets Nonstop
1st - 30x6, 25x6, 20x6, 10x14, 5x21, 2.5x21
2nd - 20x10, 10x13, 5x13, 2.5x14

Abs
Trisets
Crunches - 35x1, 30x1
Leg Raises - 11x1, 12x1
Side Bends - 14x1

Workout Rating - 7.5/10
Comments - Shoulders worked good. Reminder, cardio and diet.

 

[iggy]

Day 8 July 9th, Back

Back
Chins - 24w, 27n, 4 supersets
T-Bar Rows - 95x21, 135x20, 185x13
One Armed DB Rows - 35x21/20, 40x13/13, 45x15/15, 50x15/15
Hypers - 80x20, 90x15, 100x10, 110x8

CalvesCalves
Supersets
Seated Calf Raises
X X X
Calf Bounces
X X X

Workout Rating - 8/10
Comments - Great Back workout. Felt a lot in the lats and middle back. Have to work on lower lats width and middle back thickness.

 

[iggy]

i have two more workouts to post since then,
but ive been bailing straw from 9-7 every day since then. i figure this will work my back shoulders and tri's some. heh

 

[iggy]

Just got done bailing 10 hours a day for two weeks. i feel really cut now, but not enough. i just started doing mr. x's anpb diet for 14 days and tried out omegas chest routine on tuesday. Needless to say it was a great routine and my chest hasn't been this sore since two years ago in high school. Before i did omega's chest routine a buddy, his sister and myself did a 35 mile bike ride.

 

[iggy]

Wed Aug 6th, 2008
Back
Lat Pds - 130x15, 140x10
Lat Pds BH Neck - 120x12, 130x8
^supersetted
Seated Pulley Rows - 130x14, 140x12, 150x10, 160x8
Deadlifts - 135x5, 185x5, 225x5, 275x1 F
One Armed DB Rows - 40x15, 45x12, 50x10
Lat PD Extensions - 50x12, 60x10, 70x8

Calves - 405x35, 405x35, 405x35
ss'ed with updowns

Workout Rating - 7/10
Comments - Looks like i lost some strength while bailing straw for two weeks. couldn't even deadlift 275x5. back needs a lot of work.

 

[*ebony*]

LOL at the expressions on your face in those pics.

keep going and good luck.

 

[SCREW]

hey good luck to you to man!

 

[trauck1506]

Good job man keep up the good work. And we should start a competition or something to see who can get stronger faster i am almost the exact same size, strength and probably the same age as you