By: Derek Charlebois

Cutting Cycle - Week #22

NOTICE: This is article #22 of this series. Click HERE for the front page.

Diet and Supplements

My diet schedule has been updated! To view it, click the link below:

VIEW THE FULL DIET

Supplement Schedule - Same As Last Week.

7:30 AM

• 1 Multivitamin
• 1 AST Proflex
• 200 mg ALA

12:00 PM (Pre-workout)

• 5 grams creatine
• 5 grams L-Glutamine
• 1000 MG Vitamin C
• 400 U.I. Vitamin E
• 1 cap AST NAC
• 1 Cap AST Proflex

1:00 PM (Post Workout)

• 5 grams creatine
• 5 grams L-Glutamine
• 1000 MG Vitamin C
• 400 U.I. Vitamin E
• 1 cap AST NAC
• 1 Cap AST Proflex
• 200 mg ALA

10:00

• 1 cap Proflex

On cardio days only:

9:00 (Pre-cardio)

• 5 grams L-Glutamine
• 2.5 grams Creatine

9:30 (Post cardrio)

• 5 grams L-Glutamine
• 2.5 grams Creatine
• 500 mg Vitamin C
• 200 U.I. Vitamin E
• 200 mg ALA

Monday, February 10th

Abs/Chest

Leg Lift 30 lbs X 10, 6 - View Exercise
Weighted Crunch 45 X 12, 10 - View Exercise
Cable Crunch 205 X 10 - View Exercise
Bench Press 270 X 5, 4, 4 - View Exercise
Incline DB Press 85 X 5, 4, 4 - View Exercise
Weighted Dips 50 X 5, 5, 4 - View Exercise

My weight and reps only went up on my ab exercises and on weighted dips. I wanted so badly to get 6 reps on bench, but I couldn't do it. I have to push myself hard and increase the intensity of my workouts, because now that I am dieting, strength gains won't come as easy, if they even come.

Tuesday, February 11th

Biceps/Triceps/Calves

Reverse Curl - 145 X 6, 5 - View Exercise
Reverse Pressdown - 205 X 6, 5 View Exercise
Hammer Curl 55 X 6, 5 - View Exercise
Rope Pressdown 205 X 6, 6 - View Exercise
Cable Curl 205 X 6, 5 - View Exercise
Pressdown - 205 X 6, 5 View Exercise
Standing Calf Raise 440 X 8, 6, 6 - View Exercise
Leg Press Calf 630 X 8, 8, 6

* I alternate between bicep and tricep exercises.

I decided to keep the weight I used the same as last week and focus on the execution of each exercise. While doing this, I was able to get an extra rep on each exercise.

Cardio

Elliptical for 16 minutes
Distance Covered: 1.46 (0.02 miles more than last session)

Wednesday, February 12th

Legs

Squats 335 X 6, 6, 6 - View Exercise
Stiff Leg Deadlift 265 X 6, 6, 6 - View Exercise
Leg Press 540 X 6, 450 X 6, 6 - View Exercise

My squat strength is returning! I was able to get 6 reps on each set. I didn't have my journal with me, so I was not sure what weight to use on stiff leg deadlifts. So I accidently chose the same weight as last week and got my 6 reps. I told you I would get 6 reps with 540 on leg press!

Thursday, February 13th

Abs/Delts/Traps

Leg Lift 30 X 12, 8 - View Exercise
Weighted Crunch 45 X 12, 10 - View Exercise
Cable Crunch 205 X 12 - View Exercise
DB Shoulder Press 90 X 6, 5, 4 - View Exercise
Side Lateral 45 X 6, 6, 4 - View Exercise (Two Arms Shown)
Bent Over Lateral 35 X 8, 8 - View Exercise
Shrugs 315 X 6, 5, 4 - View Exercise
Dumbbell Shrugs 80 X 10, 8 - View Exercise

I had someone help me get the dumbbells into position for DB press. This saved me some energy and I was able to crank out 6 reps. Side laterals felt great. I love seeing my delts work on this exercise.

Cardio

16 minutes on Elliptical
Distance covered: 1.48 (0.02 more than my last session)

Friday, February 14th

Weighted Wide-Grip Pull Up 45 X 6, 6, 4 - View Exercise
Bent Over Row 260 X 5, 4, 4 - View Exercise
T-Bar Row 225 X 6, 5, 4 - View Exercise
Forearm DB Curl 75 X 10, 10, 8 - View Exercise
Forearm BB Curl 135 X 12, 10 - View Exercise

I love back day. It continues to get better and better. My strength is still increasing, so that is a good sign. I'll go up to 50 lbs. on weighted pull ups next week.

Saturday, February 15th

Off

Sunday, February 16th

Cardio

16 minutes on Elliptical
Distance covered: 1.52 (0.04 more than my last session)

Weekly Reflection

So far, dieting is going great. My strength is increasing, my aerobic endurance is improving, and I feel great!

The most important part of dieting is your mental attitude. So often people believe that just because they are dieting, they cannot build strength or muscle. But that is not true. By carefully settings up your diet, you can.

Back To The Main Page

dspikehead@hotmail.com

Recommend this article to a friend by e-mail here!

Back To Derek Charlebois' Main Page

Back To The Articles Main Page.

Related Articles
Layne Norton: 5 Weeks Out!
Ben's Online Training Journal: Q & A!
Keeping Track Of Your Diet And Training!

PrimaForce Elastamine Perfect For Supporting Joint Health And Enhanced Recovery! Learn More!