cutting routine

[medik167]

horrible workout today! I couldn't even finish because of this sleep deprivation headache I had. I have been pulling medical coverage on a weapon's range since Monday with only like 3 hours of sleep from monday to today since they were also doing night fire. I tried to workout with only 3 hours of sleep today and couldn't even finish. This is all I could muster today:

Incline 12@140 10@140 8@140
Decline 8@180 6@180 4@180
Lat Pulls 10@80


I have to go back out to the field at 4am tomorrow morning until thursday so I won't be able to work out until Friday which really pisses me off. Oh well only 3 more years left!

 

[medik167]

incline bench 10@140 8@140
decline bench 10@180 6@180 4@180
mil. press 12@100 10@100 8@100
(superset)db incline curls 10@35 8@35
(superset)db incline hammer curls 10@35 8@35
cable curls 12@80 10@80 8@80
tri ext 12@80 10@80
tri push 3 sets burnout heavy

 

[Double]

hey man hows the fat loss doing?

 

[medik167]

its going great. Its amazing how I am cutting and bulking at the same time with the right diet. I am noticing my chest and arms growing while my abs are showing even more. I'm not sure I can attribute all of it to diet and my routine. I believe the supplements I am taking are helping out considerably.

 

[Double]

yeah most of your lifts look good, too. gratz man, keep the good work up!

edit:did you post a before pic?? i would like to see how 14%bf looks, normally you can't see the abs with this bf
edit2h ok it was an online bf calculator, no more questions

 

[harwell]

Originally posted by medik167
cardio day

388 calories burned
level 5 (weight loss program) on treadmill
45 minutes

I really don't think those things are too accurate... the amount of calories burned depends on the individual and obviously everyone is different... when doing cardio you should concentrate on keeping your heart rate constant @ around 75% of its max for 30-45 min....

it also really doesn't matter what exercise you do either as long as you get your heart rate up... running burns more calories while your doing the exercise, while say, riding a bike will burn more calories after you stop...

 

[Kerensky]

How do I know my maximum heart rate?

 

[Double]

if i remember it right it is 220-age

 

[Kerensky]

Originally posted by Double
if i remember it right it is 220-age

Thanks man. Wow, my max heartrate would be 204. So 70% of that is ~143 bpm. Thanks.

 

[Double]

no prob man. haha yeah if you're able to reach the 204 i will sent you a little present..

 

[medik167]

Originally posted by Double
yeah most of your lifts look good, too. gratz man, keep the good work up!

edit:did you post a before pic?? i would like to see how 14%bf looks, normally you can't see the abs with this bf
edit2h ok it was an online bf calculator, no more questions

yeah i posted a before pic. I should know my bf% pretty soon because I ordered one of those new bf scales. Its been almost a month though and it still isn't here. I am starting to think I got ripped off.

 

[medik167]

Just got my new Tanita BF scale. My weight is 163 and I have 12.2% bodyfat.