1.DB bench
44kg DBs x 9 (5-9 target)
40kg DBs x 10 (10-12 target)
HS Row - for lats
52kg Each side x 8 (5-9 target)
40kg Each side x 10 (10-12 target)
Incline HS machine press
47kg Each side x 7 (5-9 target)
42kg Each Side x 10 (10-12 target)
Lat pull down - upper back
77kg x 9 (5-9 target)
70kg x 12 (10-12 target)
Lat riases
10kg DBs x 13 (10-15 target)
10kg DBs x 12 (10-15 target)
BB curls SS with spider curls
BB 25kg x 12, 11, 10
Spider curls 10kg DBs x 9, 8, 8
Tricep push downs (metal bar) SS with DB French press
Push down 12 weight x 18, 12, 10
French Press 12kg DBs x 10, 7, 8
Was a terrible workout to be honest, had no sleep Friday, Saturday nor Sunday and just felt terrible. Also the first session where i didn’t increase reps. This is my fault with sleep and nutrition but i’ll fix it.
Weight still dropping and i did have a cheat drink/ meal on Saturday but been goodish considering its was fathers day yesterday.
I’m down from 235lbs to 226lbs. Seeing abs outline again in the morning but still have that muffin top area to work on although that’s always the last area i lose weight. So that’s 9 lbs in 3 weeks. Not sure if that’s good or bad really.
1lb/wk is pretty sustainable. Max adviseable is 1%BW/wk.
When you start a cut, you lose a good bit of glycogen quickly and you lose a commensurate amount of ‘weight’. Even if you’d lost 6lbs in 3 weeks, that’s great.
Squat
90kg x 8 (5-9 target)
80kg x 10 (10-12 target)
DB RDL
38kg DBs x 8 (5-9 target)
34kg DBs x 10 (10-12 target)
BSS
14kg DBs x 8 (5-9 target)
12kg DBs x 10 (10-12 target)
Abs - laying on the floor, legs out then up then back.
x 7
x 6
x 6
x 5
Single Leg hip thrust machine
50kg x 7 (5-9 target)
40kg x 8 (10-12 target)
Good leg session this morning, felt much better and more energy after a long long sleep. I am still increasing my weight on squats. I need to watch that i don’t get too cocky and end up hurting my back again.
Weight at 226.4lbs again today, i’ll hopefully drop another 1lb or two by the end of the week.
BB Incline
80kg x 8 (5-9 target)
70kg x 9 (10-12 target)
HS Pull down machine
55kg x 9 (5-9 target)
50kg x 10 (10-12 target)
HS Shoulder Press
50kg x 9 (5-9 target)
45kg x 8 (10-12 target)
Pec Dec
82kg x 9 (5-9 target)
75kg x 10 (10-12 target)
rear delt fly machine
52kg x 13 (10-15 target)
52kg x 10 (10-15 target)
Arm work supersetted.
Cable Curls
x 10, 9, 7
Dips
x 9, 8, 6
Rope hammer Curl
x 18, 16, 16
Cable Pushdowns
x 16, 13, 12
Preacher Curls
10kg DB
x 12, 11, 10
OH Tricep cable extensions
x 15, 12, 12
Lost strength again on the pressing movements but gaining still on others. I’m ok with that as i was seeing increases each week on presses so knew it would slow down at some point. Weight still dropping off nicely. Down to 224.6lbs. Feeling lean and massive with a pump but feeling tiny and pathetic without one
Key point for me is this cut is sustainable at the moment. This is mostly down to having shakes or very low cal in the day and still havign my 1k-1.5k meal in the evening with the family.
Remember that it’s mostly lack of stability around the shoulder joint due to a lack of glycogen/fat. Numbers return pretty instantly once you start eating again.
Same here.The best way I feel.
Amen. It’s the biggest mental block and probably why most never get under a certain %. I literally woke up this morning with “I feel small, I need to return to the bulk”. It almost feels like purgatory - too flat and depleted of glycogen to look big, still a tiny bit too fat to look lean. I’m hoping these last few pounds will be worth it.
DB Bench
44kg DBx 7 (5-9 target)
40kg DBs x 9(10-12 target)
HS Lat Row Machine
52kg each side x 9 (5-9 target)
47kg each side x 10 (10-12 target)
HS Incline Press
47kg each side x 8(5-9 target)
42kg each side x 9(10-12 target)
Lat pull down - upper back
84kg x 6 (5-9 target)
77kg x 8 (10-12 target)
Lat Raises
10kg DBs x 13 (10-15 target)
10kg DBs x 12 (10-15 target)
DB Curl palms up
12kg DBs x 12 (10-12 target)
12kg Dbs x 12 (10-12 target)
DB French Press
14kg DBs x 12 (10-12 target)
14kg DBs x 12 (10-12 target)
Hammer Curls
12kg DBs x 12 (10-12 target)
12kg DBs x 12 (10-12 target)
Tricep V bar pushdown
9 weight x 15 (10-12 target)
10 weightx 14 (10-12 target)
Curls - pump with a slight cheat
10kg DBs
x 15
x 15
x 13
Close Incline Push ups
x 15
x 13
x 11
Dropped weight again on my chest exercises. My first set of 44KG DBs was off on my form as well which might have made things worse. I sat down with the DBs at an angle and nearly slipped off the bench, then had to adjust etc. just wasn’t in it for that first set. Don’t think i warmed up enough.
Cut still going well. Not sure if i was just super dehydrated this morning or if i’m down another pound. Started at 235lbs and now at 223lbs. Starting to really lean up on the upper abs section compared to normal but probably not that much compared to some on here. I’ll probably post a pic at some point to show my before and after but i’m not done yet. More cutting to go!!! I might try for the first time ever to get some real abs on the go.
That’s great progress dude. It’s funny how so many of us say “I don’t care about having abs”, but as soon as the top poke through it’s like extra motivation to carry on cutting.
Awesome progress on the consistent weight loss. I find that pressing movements strength reduces a little as I lose weight, but comes back a little with more food later.
Squat
90kg x 9 (5-9 target)
80kg x 12 (10-12 target)
DB RDL
38kg DBs x 9 (5-9 target)
34kg DBs x 11 (10-12 target)
BSS
14kg DBs x 9 (5-9 target)
12kg DBs x 11 (10-12 target)
Abs - laying on the floor, legs out then up then back.
x 7
x 6
x 6
x 5
Single Leg hip thrust machine
50kg x 8 (5-9 target)
40kg x 10 (10-12 target)
Calves - ran out of time
Gained on all my leg lifts randomly but feeling very light and skinny at the moment. Weight dropped loads in the last two days. Need to make sure i’m not dropping too quickly. This morning i only weighed 221lbs!!! That’s nearly 4 lbs in a few days. hoping i’m just super dehydrated and not loosing any of my hard earned muscle!
BB Incline
80kg x 7 (5-9 target)
70kg x 10 (10-12 target)
HS Pull down machine
55kg x 9 (5-9 target)
50kg x 10 (10-12 target)
HS Shoulder Press
50kg x 9 (5-9 target)
45kg x 6 (10-12 target)
Pec Dec
82kg x 9 (5-9 target)
75kg x 10 (10-12 target)
rear delt fly machine
52kg x 13 (10-15 target)
52kg x 10 (10-15 target)
Arm work supersetted.
Cable Curls
5 weight
X 12 (10-12 target)
X 12 (10-12 target)
Dips
x 10 (10-12 target)
X 8 (10-12 target)
Rope hammer Curl
7 weight x 12 (10-12 target)
8 weight x 12 (10-12 target)
Cable Pushdowns
9 weight x 12 (10-12 target)
10 weight x 12 (10-12 target)
Preacher Curls
10kg DB x 12
12kg x 12
12kg x 12
OH Tricep cable extensions
X 15
X 12
X 12
Still dropping weights on my chest exercises. I didn’t know whether to drop the weights so I get the reps back up but that will hit my ego!!!
Other than that body weight at 221lbs this morning. Feeling leaner than I have ever been and bigger/ heavier than I have at this leaness which is a good thing.
Not sure how long to cut for though? Maybe until my holiday in the end of august? Not sure if that’s too long a cut.
If you continue to coast until August, then sure, why not? Many bodybuilders - who are at a much higher risk of negatives due to super low bodyfat percentages - often take cuts up towards 4-6months.
If you’re not hating life then go for as long as you can and then…
If it starts being a massive drag, do a maintenance week and get back to it, or if you’re happy with your leanness then return to the bulk. Play it by ear.
Until you’re happy with how you look, or can no longer can bear it, or until progress has stopped and all reasonable (subjective) progressions have been maximized.
This was my backwards rationalization for stopping my 18 month cut/recomp… a man can only eat bird food for so long without progress before realizing he is meeting the technical definition of “crazy”.
I’ll keep going as long as i don’t start to look too skinny.
Week 44/52 30th June Lower 2
Cutting - Week 5
JP Principles upper/lower training.
Squat
92.5kg x 9 (5-9 target)
82.5kg x 10 (10-12 target)
Hamstring Curl - Kneeling machine 1 leg at a time
45kg x 12 (5-9 target) - Too light on this one
45kg x 12 (10-12 target)
Coassack squats (side squats)
6kg DBs x 12 (10-15 target)
6kg DBs x 11 (10-15 target)
abs (laying, legs out, then up, then back)
x 7
x 6
x 5
x 5
Hip thrust machine - single leg slow reps this time rather than power ones that i have been doing
20kg x 9 (5-9 target)
20kg x 7 (10-12 target)
Standing calf raises - 5 second hold at top and bottom of each rep
Need to do these today at some point, need some conference call at work i can just stand and do them.
Weight still dropping but had a little plateau of 4 days (that’s not actually a plateau thinking about it). Happy with how i am looking and feeling on this cut. Not really sure why i feel so much better than my previous ones.
Yesterday was the first day i didn’t hit my planned meal etc. for lunch as i got taken out by one of the directors for lunch (which was nice). I had the lowest calorie item on the menu but it was still 300cal over my allowance and massively under my protein requirements. For all you yanks out there i had a gourmet fish finger sandwich. Do you have them in america?
I then skipped carbs for dinner eating sausages and veg so happy overall with the day. Other than that I’ve actually been compliant to my diet for a whole month. I really can’t believe it.
I don’t think this is a real thing for 99% of us, and certainly not in the short-term. Keep killing it!
Edit: I replied before I read everything. It’s critical that I add: Great Britain’s food is terrible. The culture of fried food and beer: amazing. Putting fish sticks on a sandwich? Nonsensical.
DB Bench
44kg DBx 8 (5-9 target)
40kg DBs x 9(10-12 target)
HS Lat Row Machine
40kg each side x 9 (5-9 target)
35kg each side x 10 (10-12 target)
HS Incline Press did a cluster set this morning because I wanted to
42kg each side and ended up lowering a couple of times throughout the novelty.
10 seconds rest
4 4 3 2 3 2
Lat pull down - upper back
70kg cluster set 10 seconds rest
4 4 4 4 4 2
Lat Raises
10kg DBs x 13 (10-15 target)
10kg DBs x 12 (10-15 target)
DB Curl palms up
12kg DBs x 12 (10-12 target)
14kg Dbs x 10 (10-12 target)
DB French Press
14kg DBs x 12 (10-12 target)
16kg DBs x 10 (10-12 target)
Hammer Curls
12kg DBs x 12 (10-12 target)
14kg DBs x 10 (10-12 target)
Tricep metal bar pushdown
11weight x 12 (10-12 target)
11 weight x 12 (10-12 target)
Curls - pump with a slight cheat
10kg DBs
x 15
x 13
x 12
Close Incline Push ups
x 16
x 12
x 12
I realised on the lat row I wasn’t retracting my shoulder blades at all before rowing. I struggled to feel the right form with a lot of warm up sets but got it right in the end. Lowered the weight but boy does it feel better for my back.
Also went to maintenance calories this weekend. Friday evening the doms all over were terrible and just felt knackered so carbed up my meals. Didn’t eat stupidly though it feel a lot better for it.
Weighed in over the weekend at 222 and then back down to 221 this morning.
Also read a lot about fortitude training over the weekend. I’m thinking about trialing a block when I come to my bulk. If you can’t tell I’m already excited about my bulk!!!
