T Nation

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


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.

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

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



Day 1

Weighed in at 215
20 minutes FMC

going to do back/legs a little later today

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

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.

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

Suns out guns out, arms today.

Arm day and 30 minutes FMC

nothing much else to write about, now off to work

tomorrow is my high day

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


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

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

211.5 lbs day 6 of diet



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

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

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