T Nation

A little older, a little less fat... hopefully


#1

Background:

Age 25
Height: 5'10''
Weight: 215
BF: more than 10% less than 50%
Goals: drop a lot of the fluff off my body

I just signed up for 16 weeks with Shelby, within the next day or 2 ill be starting the new diet.

a little later today I'll post before pics.


#2

Chest/Shoulders
I didn't bring my notebook so this is all off of memory

Nautilus shoulder press- 90x15, 130x15, 180x10, 230x6, 270x1, 230x6,5 180x10
HS decline bench 90x15, 130x15, 150x12, 170x12, 190x10
HS incline bench 90x12, 110x10, 130x10, 150x10, 170x10
DB lat raise 20x12, 25x12, 30x10
cable flyes- something x something
cable behind back lat raise 15x3x15
pin seated dips 120x15, 150x15, 180x15, 200x3x10, 120x20
rope press downs- something x something

final meal before diet Chiptole chicken bowl

Shelby is going to have me on 1 high day/5 med days/1 low (off) day

Current split is going to look like this:

back/legs
shoulders/chest
arms
back legs
chest/shoulders
off
arms
repeat


#3

5/31/11- I thought I looked better than this- its a true reality check.


#4

1


#5

1


#6

Day 1

Weighed in at 215
20 minutes FMC

going to do back/legs a little later today


#7

Back/Legs today

hack squat- 90x12, 130x12, 180x12, 230x12, 130x12
HS low rows 90x10, 180x10, 270x10, 320x6, 270x6
leg press 90x10, 180x10, 270x10, 360x10, 180x20
pullovers 90x12, 135x12, 180x12, 205x8, 180x12
kickbacks something x something
seated rows something x something
leg curls something x something
db rows something x something


#8

Day 1 in the books, diet seems fine. Ill probably need to broaden up the foods I eat otherwise ill go crazy, but besides that I think I am happy with the diet.

Tomorrow is chest/shoulders I plan on upping the FMC to 25-30 minutes tomorrow and maintaining it from their.


#9

Chest/shoulders
nautilus shoulder press 50x12, 100x10, 150x10, 170x8, 190x6
HS incline 90x8, 110x8, 130x8, 150x8, 170x8
HS decline SS w/ cable behind back LR 130x10, 180x10, 230x10, 250x10
cable LR something x something
cable fly something x something
pin shoulder press something x something

30 mins FMC


#10

Suns out guns out, arms today.


#11

Arm day and 30 minutes FMC

nothing much else to write about, now off to work

tomorrow is my high day


#12

Legs/Back today
I woke up late and didn't have enough time to do both so I ended up doing a quick leg workout then i'll come back after work to do a back workout

squat 135x5, 185x5, 195x5, 225x5, 185x10
hack squat 90x8, 180x8, 230x8, 250x8
seated leg curls some x some
seated leg ext some x some
thigh abductor some x some

done in about 35 minutes


#13

back

hs pullovers 45x12, 90x12, 135x12, 180x12, 225x6
seated cable rows 180x12, 220x10, 260x10, 285x5, 120x20
Lat pd 135x10, 145x10, 160x10
BB rows 95x12, 145x12, 195x12, 245x6
seated rows something x something

done in 35 mins

going to do some FMC tonight


#14

chest.shoulders.30 min FMC

i dont really remember what i did, but i was done in 30 minutes so it was done quick

hs decline about 5-6 sets
hs shoulder press 4 sets
pin shoulder press 4 sets
cable fly 5 sets
pin shoulder press 2 sets
something else


#15


211.5 lbs day 6 of diet


#16


2


#17

3


#18

back/bi today

I cant really remember what all i did, but it was a solid workout.

also 30 mins FMC

tomorrow is Leg day


#19

did a quick leg workout and 30 mins FMC

did about 5-6 sets of hack squat
4-5 sets of kneeling leg curls
3-4 sets of seated leg curls
just about passed out from boredom so jumped on the treadmill


#20

tomorrow is scheduled to be a medium day, i might change it to a low day and not workout. BUT if I feel better in the morning ill be hitting chest/shoulders and possibly some squats and of course my typical 30 mins FMC