Standing DB calf raises
28kg DBs 2 sets of 20 reps
Missed Tuesday session as it was the wife’s birthday. Going to do an upper session on Thursday and then have Friday off as i’m playing rugby on Saturday.
Seem have settled at 100.5kg over the last few days or so. I think maybe i’ve been eating more at dinner than normal as i’m hungry. Hopefully i’ll drop some weight before the weekend.
2nd February 2026 - 6 Week Cut Week 5/6 - Squats & Chest and Back
HS Chest Press
57kg each side x 7
52kg each side x 7
47kg each side x 7
Cable Row
84kg x 8
77kg x 8
70kg x 10
Pec Dec
103kg x 8
96kg x 8
Chins
x 10 - leg supported
x 4 - I’ve realised that i mainly use my arms for chins, i did these with perfect technique ensuring my scapula’s were retracted etc. but only got 4 reps
Squats
117kg x 5 x 5 x 4
Wanted to start with squats but rack was taken so did them last. Was very tired after my daughter woke at 3 and i couldn’t get back to sleep for ages.
My rugby game was called off Saturday morning after I’d carb loaded on Friday and Saturday breakfast. Really annoying. Was going to do some extra work in the garden but got roped into going out with the family so extra carbs consumed which was very annoying. Weight this morning at 100kg on the nose.
3rd February 2026 - 6 Week Cut Week 5/6 - arms, shoulders and hamstrings
Was in Manchester with work for the last couple of days, used hotel gym and have a full cold so feel like shit but still got some work in. Felt a lot weaker though.
Incline DB Curls
18kg DBs x 8
16kg DBs x 8
DB Skull Crushers
22kg DBs x 6
20kg DBs x 8
20kg DBs x 8
5th February 2026 - 6 Week Cut Week 5/6 - Upper Body
I’m ill, massive cold, no sleep, feel like shit…but off to the gym before work.
Bench Press - Haven’t benched in years but just wanted to because i didn’t have the mental energy for DB press
warm up sets then 3 sets of 100kg 5, 4, 3
Not bad after not benching for so long, could have pushed more but didn’t have a spotter.
HS seated row
52kg each side x 8
47kg each side x 8
42kg each side x 8
Smith incline Bench
77kg x 8
67kg x 8
Close grip lat pull down
63kg x 8
56kg x 8
DB Lat Raises
18kg DBs x 6
16kg DBs x 6
Single arm cable tricep pushdowns
8 weight x 6
7 weight x 8
6 weight x 10
Cable rope curls
10 weight x 20
12 weight x 10
12 weight x 9
12 weight x 6
Weighed in again at 100kg this morning although my scales (electronic) kept flipping between 99.8kg and 100kg, tempted to change the batteries before believing I’ve not lost any weight in the last 2 weeks!
Standing DB calf raises
30kg DBs 2 sets of 20 reps
Cable bicep Curls
9 weight each side x 7
8 weight each side x 8
8 weight each side x 6
7 weight each side x 10
Need to think about a better strength template for squats, i quite like low leg volume based on strength right now but 3 sets of 5 reps is going to run out pretty quickly.
13th February 2026 - 6 Week Cut Week 6/6 - Lower and biceps
Squats
117kg 3 sets of 5 reps
Seated hamstring curls
96kg x 8
89kg x 8
Ab machine
55kg x 10
50kg x 10
Incline bicep curls
17.5kg DBs x 8
15kg DBs x 10
Preacher curl machine
5th big hole on machine x 8
4th big hole on machine x 7
I’m really ready for the weekend now. Again my rugby game was cancelled but at least it was Thursday evening so i got my Friday session in. It will be nice to watch the rugby on tv and spend time with the family though especially on valentines day (although I’ve told the wife that the England Scotland game is more important than valentines day
As far as my cut is going I’ve still stayed 100% on diet plan but plan to drink some wine this weekend with the wife. Will probably fast most of Saturday so can have some extra calories.
16th February 2026 - 6 Week Cut Week 6/6 - Upper Body
BB bench (going old school)
100kg x 6 x 5 x 4
Cable Row
86.5kg x 8
79.5kg x 8
72.5kg x 8
Pec Dec
105.5kg x 6
98.5kg x 6
Chins - proper form (my scapula work is working!!!)
x 7
x 5
Cable Lat raises
5 weight x 10
4 weight x 10
DB Skull Crushers
24kg DBs x 7
22kg DBs x 7
22kg DBs x 6
Had a lovely weekend overall. My rugby game was cancelled but i got to spend the weekend with the wife and kids and loved it. Had an amazing 3 course steak dinner on Saturday we ate as a family and it was lovely, drank half a bottle of wine with the wife but that’s ok.
I also had dessert which i made for everyone (a carrot cake) so let my diet loose slightly. Back on the diet train Sunday though. I had planned to take a diet break after 6 weeks but i’m feeling good so will carry on as i am.
This was a yummy carrot cake, everyone loved it which was good. I’m not the best baker ever but I enjoy it and mostly bake with the kids which is such fun.
On the strength work, i’m wondering if i aim for reps 1st set 6, 2nd set 5, and 3rd set 4 reps. Then when progressing if i try and keep my reps between 6-3 each week until i hit the 6,5,4 two sessions in a row and then progress?
I’m also toying with the idea of adding Bench back in one week and then chest press the next? Or maybe just run a 8 week block of bench before moving back to chest press? The only reason is that i want to bench and get 140kg (3 plates) for 6 reps. I’ll properly start progressing that after my cut though as increasing bench on a cut is hard.
Squat
120kg x 5 x 3 x 3 (third set felt better than the 1st and i should have gone for another rep but mentally had checked out)
Seated Hamstring Curls
98.5kg x 6
91.5kg x 6
Ab Machine
57kg x 8
52kg x 8
Db standing calf raises
30kg DBs x 20 x 20
Cable bicep curls
9 weight each side x 8
8 weight each side x 8
8 weight each side x 7
7 weight each side x 8
happy that the squats keep going up although 120kg felt heavy on my back today, first time i’ve actually thought ‘this is a heavy bar’. Not sure if thats a mental thing or not.
Those seated hamstring curls are insanely strong dude, fair play!
I always found that with squat too. I would imagine because you felt the bar was heavy for the first couple of sets you compensate in slight deviations in form. By the third set your body had worked out it’s strongest position and was no longer intimidated by the weight. If you’re anything like me, if I haven’t had time to do proper mobility work, the squat literally improves with the more sets I do just because I’ve got the bar in a slightly more comfortable position.
Keep up the good work, and don’t talk to me about the rugby.
Slight incline DB press
44kg DBs x 7
40kg DBs x 8
36kg DBs x 8
HS Row
55kg each side x 8
50kg each side x 8
45kg each side x 8
Smith incline bench
80kg x 7
70kg x 8
Chins
x 5 x 4
Tricep pushdown
6 weight x 8
6 weight x 7
5 weight x 8
Lat raises
Was exhausted today so gave these a miss
Had my birthday yesterday and the mrs took me to a spa, used the gym there a bit and did some biceps, neck work, core and loads of chins so i’m not too bothered about my chins today dropping a few reps.
Overall i feel a bit rubbish. I’ve been doing so well with my cut and feel like i’ve had a few big days that have really made me stall. I’ve got a couple more coming up as well so need to suck it up and get back into the swing of things again.
