w2 – Shred 1

Activity: Weights
Training Partner: NO !!!
Calories intake: 2850
Est Cal burn: ~4014

Dumbbell Incline Bench Press

Set 1 : 55.0×12
Set 2 : 70.0×8
Set 3 : 70.0×8
Set 4 : 70.0×8

Cable Cross Over

Set 1 : 50.0×12
Set 2 : 70.0×10
Set 3 : 70.0×10
Set 4 : 60.0×10

Palm up low cable fly

Set 1 : 40.0×12
Set 2 : 40.0×12
Set 3 : 40.0×12
Set 4 : 40.0×12

kb swings (between sets)

Set 1 : 32.0×10
Set 2 : 32.0×10
Set 3 : 32.0×10
Set 4 : 32.0×10

Dip

Set 1 : 0.0×10
Set 2 : 0.0×12
Set 3 : 0.0×12

Barbell Close Grip Bench Press

Set 1 : 50.0×10
Set 2 : 60.0×10
Set 3 : 60.0×10
Set 4 : 50×10

Alternate Hammer Curl

Set 1 : 22.5×10
Set 2 : 22.5×10
Set 3 : 22.5×10

Straight Arm Dumbbell Pullover

Set 1 : 40.0×8
Set 2 : 42.5×8
Set 3 : 42.5×8

SSET: Cable Triceps Pushdown

Set 1 : 50.0×15
Set 2 : 50.0×15
Set 3 : 50.0×15

SSET: Standing Biceps Cable Curl

Set 1 : 60.0×10
Set 2 : 60.0×10
Set 3 : 60.0×10

x over oblique twist

Set 1 : 20.0×10
Set 2 : 20.0×10
Set 3 : 20.0×10
Set 4 : 20.0×10

Damage:Shoulder. Levator, scar tissue. Bleh. Front right delt is stringy.

NOTES: Week 2 shred.

STATS! : Weight 76.5kg BF ~10.1%. I have slowed the shred RIGHT back. I wanted to be shredded for my bday in dec. So i am going to aim for ~200g – 300g a week. I am 69kg LMM so i expect the cut to finish at 7% at ~74kg. I feel really small though. Striations everywhere again. Especially on my back this time.

I wish my photo wasn’t a potato. I would get a few shots, the phone just washes it out. Might use my new photo gear … Umbrellas, tents the whole works :).

Physical:
As expected strength is a little down. Little injuries are progressing though shoulder feels better (about 70%). Really trying to get the serratus up this time. Getting really funny looks from PT’s when i do the Xover twist.

Mental:
Tough week this week. Stress. Sorting out some priorities. Lots of things going on in the mind. Nothing but road blocks. You know, the usual.

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