Please see below....I have made modifications to your original plan and BOLDED the changes.
Quote (gloryfield @ Sat, Jun 27 2009, 03:02pm)
Hi. I have been bodybuilding for a year now. When I began, I started with a 5 month cut, and just finished a 5 month 5x5 bulk.
Right now I'm:
6'
178 lbs
Not sure about bf but I'd guess around ~12%.
I just started my second cut.
I have a slightly visible 4 pack, the mid vertical line isn't completely visible. I'd love to get a 6 pack once I finish my second cut. I'll list what I've been doing, please critique.
Monday - Arms:
Barbell Curl, 4 sets of 20, 15, 12, 10, @ 50 lbs
Lying Triceps Extension (w/ ez-bar), 4 sets of 15, 12, 10, 10, @ 50lbs
Dumbell Curl, 3 sets of 15, 12, 10, @ 20 lbs
Rope Pushdown, 3 sets of 15, 12, 10, @ 65 lbs
Concentration Curl, 3 sets of 15, 12, 10, @ 20 lbs
Dumbbell Extension, 3 sets of 15, 12, 10, @ 35 lbs
Weight Cable Ab Crunch (I stand facing the weighted cable, grab the handle and squeeze and hold above my head, and bend down)
Tuesday - Legs:
Back Squats, 4 sets of 20, 15, 12, 10, @ 130 lbs
Leg Extensions, 3 sets of 15, 12, 10, @ 90 lbs (gotta focus on the quad separation)
Leg Curl, 3 sets of 15, 12, 10, @ 90 lbs
Seated Calf Raise, 3 sets of 15, 12, 10, @ 90 lbs
Standing Calf Raise 3 sets of 15, 12, 10, @ 90 lbs
Decline Ab Twists with pulldown bar
Wednesday - Chest:
Incline Dumbbell Press, 4 sets of 15, 12, 12, 10, @ 30 lbs
Flat Dumbbell Press, 3 sets of 15, 12, 10, @ 30 lbs
Decline Dumbbell Press, 3 sets of 15, 12, 10, @ 30 lbs
Cable Crossovers, 3 sets of 15, 12, 10, @ 29 lbs
Incline Flys, 3 sets of 15, 12, 10, @ 15 lbs
Weight Cable Ab Crunch
Thursday - Back:
Straight Leg Deadlifts, 3 sets of 15, 12, 10, @ 130 lbs (do this on back days instead...this way you can hit hamstrings a second time during the week, but focus on building the lower back and lats during the pull...concentrate on arching your back at the top of the rep
Barbell Row, 4 sets of 15, 12, 10, 10, @ 65 lbs
Bent Over Dumbbell Row, 3 sets of 15, 12, 10, @ 45 lbs
Wide Grip Pull Down, 3 sets of 15, 12, 10, @ 72 lbs
Seated Cable Rowing, 3 sets of 15, 12, 10, @ 77 lbs
Decline Ab Twists with pulldown bar
Friday - Shoulders:
SEATED Dumbbell Press: 4 sets of 15, 12, 10, 10, @ 30 lbs (for bulking sit down and do more weight, for cutting stand up and do less weight)
Side Lateral Raise: 3 sets of 15, 12, 10, @ 10 lbs
Rear Delt Fly, 3 sets of 15, 12, 10, @ 15 lbs
Dumbbell Shrug, 3 sets of 15, 12, 10 @ 45 lbs
Weight Cable Ab Crunch
Sometime I do 30 mins of cardio on Mon and Fri, tues/wed/thurs my legs are too tired.
I do a sprint session on saturdays, but only for like 6 mins, 20 sec sprints followed by 40 sec walks.
On Mon-Fri:
8:30AM: Whole Milk, 1 scoop Whey Protein ISOLATE (NOW! or ON), 1 scoop Muscle Milk (Any flavor), 1 whole banana (great for potassium and pre-workout morning sugar),
Animal Pak, GNC Tri Flex (save the fish oil for real food meals...also use the products above for optimal growth)
9:30AM: 1 scoop NO-Xplode, followed by ~ 1 hr long workout
10:30AM: 2 scoops muscle milk (any flavor), 1 whole banana or other fruit, + 2.5 grams of creatine monohydrate mixed with grape juice
11:30: 1 cup of coffee, nothing added.
Noon: Meal. Usually BROWN rice with stir fry that's heavy in meat. w/ veggies
3PM: Meal. Stir fry w/ BROWN RICE heavy in meat w/ veggies.
6PM: Whole Milk, 1 scoop muscle milk, 1 scoop whey isolate, + handful of mixed nuts or almonds
8PM: Meal, sr fry tiheavy in meat w/ veggies....NO RICE THIS TIME!! (Any carbs taken in at this part of your day are going to most likely be stored as fat.)
GNC Tri Flex, ON Fish Oil
11:30 PM: 2 scoops ON Caseine, 1 scoop Whey, 2.5 grams of creatine
GNC Tri Flex, ON Fish Oil - alternatively you can sub 1 cup of cottage cheese for the 2 scoops of casein protein.
I go to bed around 12:30