Nips Culminating DP Run

[sensitivenips]

Nips Culminating DP Run

Tuesday:

started tuesday 150 npp and 50 test p eod day. objective: cutting to unorthodox levels of preeminent proportions. this run is going to be 8 - 12 weeks solely dragon pharma (dp) until incorporation of var initiates. meal and work out logs may/may not be included. goal: to transform nips first ever rock hard wash board style points abdominal section while maintaining lean mass and renouncing body fat to either extreme high single digits or ardent lower double digits.

weight: 211.3 lbs
bf %: 18.7 (sigh)

workout: legs superset
squats & db stiff leg deads: 4 sets: 135 x 12 & 25 x 12, 185 x 10 & 45 x 12, 225 x 6 & 45 x 12, 225 x 6 & 45 x 12
incline leg press & seated leg curls: 270 x 12 & 130 x 12, 360 x 10 & 145 x 12, 450 x 10 & 160 x 12, 540 x 8 & 160 x 12
db walking lunges & lying leg curlz: 25 x 12 & 45 x 12, 35 x 10 & 45 x 12, 45 x 10 & 55 x 12, 45 x 10 & 60 x 10

cardio: 30 min 15' incline average 140 heart rate

meals:
1: 6 eggs & 9 oz brown rice
2: 50 grams protein, 4 oz oatmeal, 2 table spoons peanut butter shake
3: 16 oz cottage cheese & 7 oz brown rice
4: 50 grams protein shake
5: 8 oz chicken, 9 oz brown rice, whole avocado mix veggies for guacamole
6: 5 eggs

gym time: 1hr 25 min

note: also will be executing crunches between each set. last week i started off at 25 crunches between sets, and will increase 5 crunches per week.

feel free to chime in with any recommendations.

[sensitivenips]

wednesday: chest & back + some traps
bb incline & bb bent over rows:
135 x 12 & 135 x 12, 165 x 10 & 185 x 10, 185 x 6 & 205 x 7, 175 x 7 & 205 x 8.
palms in plate loaded incline & seated cable high rows:
90 x 10 & 70 x 12, 90 x 10 & 90 x 12, 90 x 10 & 100 x 10, 90 x 9 & 120 x 6.
palms in cable incline & palms in lat pulldowns:
100 x 12 & 160 x 12, 120 x 10 & 180 x 8, 130 x 9 & 180 x 8, 140 x 7 & 180 x 8.
palms in shrugs:
90 x 20, 140 x 18, 140 x 18, 140 x 18.

cardio: 30 min @ average heart rate of 140
weight: 210.3 lbs
gym time: 1 hr 20 min

meals:
1: 6 eggs & 9 oz brown rice
2: 50 grams protein, 4 oz oatmeal, 2 table spoons peanut butter, & 2 kale leafs shake
3: 16 oz cottage cheese & 2 table spoons peanut butter
4: 50 grams protein shake
5: 8 oz chicken whole avocado mix pico de gallo for guacamole & spinach
6: 5 eggs mix pico de gallo

evening cardio: 50 min @ average heart rate of 132

[sensitivenips]

thursday: arms
decline skulls & ez bar curlz: 75 x 12 & 75 x 12, 95 x 10 & 95 x 10, 115 x 8 & 115 x 6, 115 x 9 & 115 x 6.
seated db curlz & db tri ext: 35 x 12 & 70 x 12, 45 x 10 & 85 x 12, 50 x 8 & 100 x 8, 50 x 6 & 100 x 8.
plate loaded preachurz & cable tri push downs: 70 x 12 & 62.5 x 12, 90 x 10 & 82.5 x 10, 100 x 8 & 92.5 x 8, 100 x 6 & 92.5 x 8.
cable curlz & rope push downs: 45 x 12 & 35 x 12, 60 x 10 & 45 x 10, 70 x 8 & 45 x 10, 70 x 8 & 45 x 10

cardio: 30 min @ average heart rate of 132
weight: 209.2 lbs

meals:
1: 6 eggs mix pico de gallo
2: 50 grams protein & 2 table spoons peanut butter shake
3: 16 oz cottage cheese & 2 table spoons peanut butter
4: 50 grams protein shake & 2.5 table spoons almond butter
5: 8 oz chicken whole avocado mix pico de gallo for guacamole & spinach
6: 5 eggs mix pico de gallo

evening cardio: 50 min

[sensitivenips]

friday: shoulders & back
seated db side laterals & cable high rows & seated bent over rear laterals:
20 x 12 & 70 x 12 & 20 x 12, 25 x 12 & 90 x 12 & 25 x 12, 25 x 12 & 100 x 10 & 25 x 12, 25 x 12 & 100 x 9 & 25 x 11.
seated cable side laterals (kept arms above 45 degree angle) & cable seated rows (2 single grips) & cable seated rear laterals:
50 x 12 & 60 x 12 & 130 x 12, 60 x 12 & 60 x 12 & 145 x 12, 60 x 12 & 60 x 12 & 145 x 12, 60 x 12 & 60 x 12 & 145 x 12.
stalone press & plate lateral movement superset:
45 x 12 & 25 x 12, 65 x 10 & 35 x 10, 75 x 8 & 45 x 8, 85 x 6 & 45 x 8

cardio: none
weight: 211 lbs
gym time: 30 min

meals:
1: 6 eggs mix pico de gallo & 9 oz brown rice
2: 16 oz non fat greek yogurt extremely low sugar content, 9 oz brown rice, 2 kale leaves
3: 16 oz cottage cheese & 4 oz of oatmeal
4: 16 oz non fat greek yogurt extremely low sugar content
5: 8 oz chicken, 9 oz brown rice, whole avocado mix veggies for guacamole, & spinach
6: 5 eggs mix pico de gallo

[sensitivenips]

saturday:
HIT cario
meals:
1: 6 eggs & 9 oz brown rice
2: 50 grams protein shake
3: 8 oz chicken whole avocado mix pico de gallo for guacamole, 9 oz brown rice & 2 table spoons almond butter
4: 16 oz cottage cheese & 2.5 table spoons almond butter
5: 6 eggs mix pico de gallo

sunday:
off
meals:
1: 6 eggs mix pico de gallo
2: 50 grams protein & 2 table spoons peanut butter shake
3: 16 oz cottage cheese & 2 table spoons almond butter
4: 8 oz of rib eye steak & 2 table spoons of almond butter
5: 8 oz chicken with 1/4th part guacomole
6: 5 eggs mix pico de gallo

[kubes]

Nice work brother good looking detailed log. I don't work abs much anymore I just concentrate on keeping them tight with every lift I do. With your nutrition on spot you will be lean in no time

[toppjimie]

That's quite Detailed Nips.Good job!

[rmkicks]

Good looking traing log brother! Reps given!!

[sensitivenips]

monday: shoulders & tris

seated shoulder press & smith close grip bench:
95 x 12 & 135 x 12, 115 x 10 & 155 x 10, 135 x 8 & 155 x 10, 145 x 5 & 155 x 10
seated side laterals & lying down db tri ext:
15 x 12 & 15 x 15, 25 x 12 & 25 x 12, 25 x 12 & 25 x 12, 25 x 12 & 25 x 12
seated rear laterals & rope push downs:
3 sets: [25 x 12 & 32.5 x 12], 1 set: [25 x 12 & 42.5 x 12]

cardio: 30 min @ average heart rate of 140
gym time: 1 hr 20 min

evening cardio: HIT 25 min

meals:
1: 6 eggs mix pico de gallo, 9 oz brown rice, medium granny smith apple
2: 16 oz non fat greek yogurt extremely low sugar content, 2 table spoons peanut butter
3: 50 grams protein & 4 oz oatmeal shake
4: 9 oz canned tuna in oil & 9 oz brown rice
5: 8 oz chicken, 9 oz brown rice, pico de gallo, 2.5 tables spoons almond butter
6: 5 eggs mix pico de gallo

[animal87]

I'm gonna have to start weighing out my food like that when I start cutting again.