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Default rippednmmichigan's cutting STS - 08-15-2008, 11:42 AM

Well Monday will be the big start day for me on the cutting phase of STS. This will be my first time doing STS and look forward to all the benefits. So please comment as often as possible to make sure I'm getting this right. I finished a cycle of h-drol and p-plex with decent gains in muscle and just want to cut until theres nothing left to cut. I need to start living up to my name (rippednmichigan). I have'nt really posted in a about two weeks cause I went camping at the sand dunes and was running down a dune and through my back out. I almost feel 100% and am resting up for Monday. Wish me luck and keep training hard guy's and gal's!


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Default 08-15-2008, 12:39 PM

I hope your STS goes well for you and you see the results that you want.


Do work!
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Default 08-15-2008, 03:04 PM

Give it hell brother!
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Default 08-15-2008, 03:19 PM

Looking forward to seeing what you do.


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Default 08-16-2008, 05:59 AM

Thanks guys, giving it hell is all theere is right!!


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Default 08-18-2008, 08:13 PM

Chest-

1st exercise is a key exercise-15 degree barbell decline press

1st set- 80x12 reps
2nd set- 80x12 reps


2nd exercise is a secondary exercise-15 degree Incline dumbbell flyes using inward pinky twist while bringing hands to lower chest during contraction.

1st set- 20x12 reps

Calves-

1st exercise is a key exercise-Standing calf raise

1st set- 80x12 reps
2nd set- 80x12 reps


2nd exercise is a secondary exercise-Seated calf raise

1st set- 80x12 reps

This doesn't seem like much, Is it enough? This is the first day of the 2 week prime.


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Default 08-19-2008, 06:57 AM

Quote:
Originally Posted by rippednmichigan View Post
Chest-

1st exercise is a key exercise-15 degree barbell decline press

1st set- 80x12 reps
2nd set- 80x12 reps


2nd exercise is a secondary exercise-15 degree Incline dumbbell flyes using inward pinky twist while bringing hands to lower chest during contraction.

1st set- 20x12 reps

Calves-

1st exercise is a key exercise-Standing calf raise

1st set- 80x12 reps
2nd set- 80x12 reps


2nd exercise is a secondary exercise-Seated calf raise

1st set- 80x12 reps

This doesn't seem like much, Is it enough? This is the first day of the 2 week prime.
Add one more set to flyes and seated calf raises! Do 4 very intense-high rep sets per major bodypart during prime (deconditioning phase).


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Default 08-19-2008, 07:10 AM

Thanks Ronnie.


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Default 08-19-2008, 01:07 PM

Overall back thickness:

1st key exercise- dead-lifts

1st set- 80x13 reps


Lat Width:

1st exercise is a key exercise-medium/wide grip pull-up

1st set-7 reps
2nd set- 6 reps

Lat Width:

2nd exercise is a secondary exercise-close grip pull-ups palms facing each other.

1st set- 4 reps
( All my pull ups were horrible need major improvement here!)

Lat Thickness:

1st exercise is a key exercise-MTS Hammer low row.

1st set- 30x15 reps
2nd set- 30x12 reps

Lat Thickness:

2nd exercise is a secondary exercise-MTS hammer high row.

1st set- 12-15 reps (Not sure how to do these since I'm using free weights)


Abs (optional)

1st exercise is a 1 key exercise-crunch

1 sets using only your bodyweight 15

2nd exercise is a secondary exercise-reverse crunch (Did weighted crunch) 15x12

1 set using only your bodyweight 20

Not sure if I should be maxing or reps here?

I did my pull ups last and jogged down to the park (thats where the pull up bars are) and back which is about 1 mile round trip


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Last edited by rippednmichigan; 08-19-2008 at 04:00 PM. Reason: Forgot to mention.
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Wink 08-19-2008, 05:07 PM

Quote:
Originally Posted by rippednmichigan View Post
Overall back thickness:

1st key exercise- dead-lifts

1st set- 80x13 reps


Lat Width:

1st exercise is a key exercise-medium/wide grip pull-up (use wide grip pulldowns for 2 sets)
1st set-7 reps
2nd set- 6 reps

Lat Width:

2nd exercise is a secondary exercise-close grip pull-ups palms facing each other.

1st set- 4 reps
( All my pull ups were horrible need major improvement here!) (use close grip pulldowns for 2 sets of high reps)Lat Thickness:

1st exercise is a key exercise-MTS Hammer low row.

1st set- 30x15 reps
2nd set- 30x12 reps

Lat Thickness:

2nd exercise is a secondary exercise-MTS hammer high row.

1st set- 12-15 reps (Not sure how to do these since I'm using free weights) (do 2 sets of over hand rows to mid stomach and 2 high rep sets of under hand rows to lower stomach with barbell)

Abs (optional)

1st exercise is a 1 key exercise-crunch

1 sets using only your bodyweight 15

2nd exercise is a secondary exercise-reverse crunch (Did weighted crunch) 15x12 (do 2 sets)

1 set using only your bodyweight 20 (do 2 sets)
Not sure if I should be maxing or reps here?

I did my pull ups last and jogged down to the park (thats where the pull up bars are) and back which is about 1 mile round trip
FIXED..


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Default 08-19-2008, 05:56 PM

Again thanks alot Ronnie.


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Default 08-20-2008, 04:43 PM

Here's a few pix so we know where I started:
Attached Images
File Type: jpg Progress 001.jpg (37.1 KB, 12 views)
File Type: jpg Progress 002.jpg (72.9 KB, 7 views)
File Type: jpg Progress 003.jpg (67.0 KB, 8 views)
File Type: jpg Progress 004.jpg (55.3 KB, 9 views)
File Type: jpg Progress 007.jpg (58.0 KB, 9 views)


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Default 08-20-2008, 04:51 PM

Shoulders:

1st exercise is a key exercise-seated dumbbell presses

1st set- 20x15 reps
2nd set- 20x15 reps
3rd set- 20x12 reps

2nd exercise is a secondary exercise-leaning one arm at a time dumbbell lateral raises.

1st set- 20x12 reps
2nd set- 20x12

3rd exercise is a secondary exercise- Reverse cable flyes.

1set set- 20x12 reps ( these started to hurt my back, still recouperating )

Traps:

1st exercise is a key exercise-seated dumbbell shrugs

1st set-20x15 reps
2nd set- 20x15 reps
3rd set- 20x15


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Default 08-20-2008, 06:10 PM

haha! Man that's a great pic with your boy!


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Default 08-20-2008, 06:19 PM

Thank you you should see him lay on the bench and pretend he's doing something.


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Default 08-21-2008, 08:28 AM

Quote:
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haha! Man that's a great pic with your boy!
That is a great picture.

Great job on your progress! Keep it up.


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Default 08-21-2008, 08:53 AM

Quote:
Originally Posted by rippednmichigan View Post
Thank you you should see him lay on the bench and pretend he's doing something.

LOL, I bet that is a sight.



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Default 08-21-2008, 09:34 AM

He's a little bruiser wieghing in at close to 60lbs at 3 1/2 years of age. Not so much fat but just a solid little guy.


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Default 08-21-2008, 10:55 AM

How does this look for todays workout?

Biceps:

1st exercise is a key exercise- seated Incline dumbbell curls on a 45 degree angle

1st set-12-15 reps 20x15
2nd set- 12-15 reps 20x15
3rd set- 12-15 reps 20x15

2nd exercise is uni-lateral inverted preacher curls.

1st set- 12-15 reps 35x15
2nd set- 12-15 reps 35x15

Brachialis/Forearms:

1st exercise is a key exercise- Seated dumbbell hammer curls.

1st set- 12-15 reps 20x15
2nd set 12-15 reps 20x15 Really started to get heavy but felt good

Triceps:

1st exercise is a key exercise- Lying tricep extensions using ez-bar

1st set-12-15 reps 35x15
2nd set- 12-15 reps 35x15
3rd set 12-15 reps 35x15

2nd exercise is secondary exercise-Tricep pushdowns. I'm going to do Tricep kickbacks.

1st set- 12-15 reps 20x12
2nd set- 12-15 reps 20x15


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Last edited by rippednmichigan; 08-21-2008 at 05:43 PM.
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Default 08-21-2008, 05:44 PM

I'm adding 1 set to each in prime phase is this enough and is it O.K.?


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