Come So Far, Not Stopping

Training Training Logs
463

03-07-23

Squats
115kg x 8
104kg x 11

RDL
137.5kg x 6 (should have probably grabbed another)
122.5kg x 10

Close-grip pulldown
85kg x 9
77.5kg x 10

Leg Extension
87.5kg x 12 (but RP5secs for last rep)
80kg x 12

One-Arm DB Row
42kg x 12
40kg x 15

Didn’t know what to expect after only going in twice last week, and not squatting for 11 days. I matched the top set of last time but I definitely paused longer between reps than last time. Got an extra rep on the back-off set which was a surprise. Got a surprise extra rep on the close-grip pulldowns as well, didn’t really expect that at all.

Completely changed my form on One-Arm DB Rows and finally, they feel comfortable. Tripod stance so both legs off the bench and the arm grabbing onto the bench rather than flat. Felt strong during warm-ups so upped the weight and ended up matching the lower weight for reps which is awesome. I definitely used way less momentum than usual due to not being in a bit of discomfort, and felt it more in my back as a product of it.

Weight loss has paused a little it seems, but I was in this position a couple weeks ago and then 3lbs disappeared so I’ll continue to hold patient.

7 Likes
464

04-07-23

OHP
55kg x 5
47kg x 12

DB Bench
34kg x 9
30kg x 13

Machine Shoulder Press
47.5kg x 12
45kg x 12

Dips
12.5kg x 11 (only expected 8 so this was nice)
7.5kg x 12

Ezbar curl
37.5kg x 11
37.5kg x 10
RP15sec x 4

Tricep rope overheads
20kg x 11
20kg x 10
RP 17.5kg x 7

What a great session. Gaining reps all over the place despite continuing on the deficit. Dips were feeling so good I upped the top and the back off-set and still hit the same reps

5 Likes
465

Weighed in at 178.6lb this morning. I’ve already gone past where I originally planned to stop cutting (180lb). All I wanted to do was take advantage of muscle memory after an injury and “recomp” whilst being detrained. Turns out I’ve actually ended up battling problems in my mind I wasn’t aware of. Even at 205lb I still felt small and would micromanage the t-shirts I wore to the gym, sometimes putting one on and swapping it for another.

I was so skinny for the majority of my life I envied the big dudes. I’m not talking about jacked dudes we see all over the internet, but the average bigger dude we see day to day that doesn’t even work out. I was so far on the other end of the scale (125lb) that I was shamefully quite covetous. All I thought and saw was that they commanded more presence in the room, I thought they were more intimidating, and I thought they were happy. It wasn’t until spending some time in fitness that I realized most of these guys would be ambitious to lean down if they thought that they could. We all think we’ll be happier as the opposite; the guy with straight hair wishes they had curly hair whilst the person with curly hair is fed up of trying to manage it every day, the girl with small breasts looks down in sadness whilst the girl with big breasts complains of discomfort. It happens all over the place in life.

I’ve held an ~800cal deficit for probably close to a month now but still feel better than I did day to day whilst bulking past the point I should have. I’m more motivated in other areas of life and honestly, I just feel more buzzed and energized right now.

A big injury setback can be a terrible thing, but I’m actually grateful now. Nothing else would have put my life in perspective. I absorb myself so much in learning all the things around health and fitness but health and fitness isn’t just nutrition and what you do in the gym. You can be the best possible version of yourself whilst not being able to run as far, or not being able to lift as much weight.

I’m enjoying “me” and my training more than I have for a long time.

7 Likes
466

06-07-23

Deadlifts
155kg x 5
137.5kg x 10

Leg Press
130kg x 13
120kg x 17

Chin-Ups
15kg x 7
10kg x 9

Cable row with the straight bar
80g x 12
70kg x 16ish

Leg curl
70kg x 8ish
60kg x 12ish

Deadlifts continue to go up despite losing weight. It’s been so long since I done them, and considering how strong I got on the trap bar I feel I can ride out this wave for a while. Still getting 10 reps on the back off set despite adding 2.5kg is great.

Chin-ups I went off plan. I was going to try and get 9 with the 12.5kg but after them Deads I was not feeling like getting 8-10 reps in so stuck the 15kg on and got 7 instead. I got 9 on the back-off anyway which was a full 5kg heavier than what I got 11 with last week.

I always get to this point on cuts with cable rows, I start cheating reps to progress. I know for sure I wasn’t as strict as I should be, but these straight bars were only put in for comfort during wrist rehab so not too bothered to be honest.

Leg Curls felt heavier than I expected, but today was a session where I talked more than lifting. Nothing else on today so a 60-90min session somehow took almost 3 hours. Embarrassingly long but we were having a good laugh.

6 Likes
467

After spending so long on trap bar and then moving to conventional I agree, it’s a completely different beast

1 Like
468

I know some people try to act like there’s no carryover from the trap bar, but I call absolute bullshit on that. Everything feels way more stable, way safer, and my leg drive is better than it’s ever been.

Although in saying that, high-handle heights are all different. I was always stood on a plate leaving my depth only an inch or two shorter than a conventional lift from the floor. For people who have high handles just below their knees, the carryover is probably less pronounced (but not non-existent). It’s not as if you’re gonna be able to lift 700lbs on a trap bar and then have a poverty straight bar lift is it?

1 Like
469

Yeah completely agree. There’s 100% some carryover, never liked/got the snobbery some people have with TBDL.

1 Like
470

The carryover is terrible for me, I have awful conventional genetics but the trap bar puts me in a perfect position. It’s a good muscle builder which definitely helps the deadlift but there are a lot of other lifts I’d put before TBDL if I was trying to improve my normal pull. That being said, it’s a kickass lift and I need to put it back in the rotation.

2 Likes
471

07/07/23

Bench
80kg x 9
80kg x 8

DB Press (one handed)
26kg x 8
24kg x 14 (only 12 with weaker wrist)

Machine chest press
82.5kg x 11
77.5kg x 11

Lat raises (much slower tempo)
8kg x 15
8kg x 12
8kg x 11

Cable curls
30kg x 15
27.5kg x 13
RP15sec +5

Tricep pushdowns
30kg x 10
27.5kg x 10
27.5kg x 8

Pretty much just maintaining throughout the cut now. I don’t think I’m gonna get any more gliding muscle memory stuff allowing me to progress my lifts closer to where I was at before the injury. Just gotta be patient now and look forward to the bulk. It’s shocking how small I felt in the gym today. :smiling_face_with_tear: Would do a refeed to get some glycogen back but the diet is coasting at the moment, it’s only really psychologically I need it. I think I’m just gonna go to 175lbs and then go to a surplus again. (this plan is subject to change though).

I have a stag do night out next weekend, hopefully I can reach it by then. I’ve been at 178/179 for a good few days now so expecting a drop. A good deficit next week may put me around where I wanna be.

5 Likes
472

For my next bulk i’m really trying to think and plan about my foot intake and food timings etc. I can’t remember what time you workout but as i workout in the morning and yet my main meal is in the evening i really see the need to plan my nutrition in the day properly and probably lower my protein and fats and increase my carbs.

You planned your nutrition for your bulk yet?

1 Like
473

For me, my diet whether I’m cutting or bulking tends to stay pretty much the same except for swapping the post-workout snack for an actual meal. It’s the volume that changes. I feel it’s the most sustainable way for me.

I too work out in the morning.

My cutting diet
7amish
400ml skimmed milk
~50-60g carbs (corn chips, rice, oatcakes if my digestion is good)
300-400cals

Workout

I then go for as long as I can without eating. Often have a salty snack around midday
30g crisps
150cals

Wait it out until 3pmish
Vegan protein scoop + skimmed milk
250cals

Evening meal I eat pretty much whatever I want, meat, lots of veg and carbs, could be anything from 600-1000cals

Protein shake, portion dictated by how much protein was in that evening meal.

Total: ~1800cals, 150g protein

Bulking

400ml whole milk
50-60g carbs
~400cals

Workout

Midday
Peanut butter on gluten-free or sourdough bread, or rice, mince meat + veg depending on time available to cook
400ml milk + protein powder
800-1000cals

Around 4pm
200cal snack

Large evening meal could be anything based on what my missus cooks. If it’s short on cals i’ll add something to it or have a small glass of milk
AIm for around 1000cals

That leaves me on around 2600cals, I then make it up to 3000+ with another protein shake and a light snack an hour or two before bed.

I tried spreading it out with more smaller meals but it just didn’t work for me. I find that two semi-large meals work better for my digestion than lots of smaller ones that end up with too much variance to track how I’m feeling with. That and it required a ton more effort.

3 Likes
474

Had a mixed doner wrap (chicken and doner) last night. Was the size of my arm. Impossible for me to estimate the calories on that. I hope it wasn’t something monstrous. No sauce or anything added to it but a few bits of cucumber. I stupidly still had a 2 scoop protein shake when I probably could have got away without considering the amount of meat in that thing. I still feel full this morning!

I like to give the advice of cutting until it gets too hard and you start to feel the negative effects but my brain has started talking myself out of continuing. “You’ve already cut what you said you would”, “You have a stag do next weekend and you look super flat and small”, “There’s a wedding and two other events you have to go to in the next few weeks, you’re not gonna restrict yourself then”, “a surplus will give you that final bit of recovery your wrist needs”, “dude, you’re gonna have to buy a new wardrobe if you don’t stop now”, “big in a t-shirt is your goal, you don’t want abs” and all kinds of other fun little inner monologues.

The great thing is since the beginning of the year. I have gone from using the 1st hole on the belt to 5 holes down..

I think it’s a little different from a usual cut because I haven’t actually bulked for almost 5 months now due to the injury. My wrist is feeling 85-90% recovered which is awesome, but leaves me craving upping my intensity and hitting some nice weights again.

Will wait for the next drop on the scale then reassess.

5 Likes
475

I’d increase carbs about 3 days before the stag and change my training back to proper bro split for looking good.

Wednesday - traps and arms
Thursday - arms and chest
Friday - arms and back/ traps

Boom you’ll feel massive for the weekend, fully carbed up and ready to roll!

I’ll come back and talk nutrition later when I’m not building Lego :rofl:

1 Like
476

10-07-23

Squats
117.5kg x 7
110kg x 8

RDL
137.5kg x 7
125kg x 10

Close-grip pulldown
85kg x 10
77.5kg x 11

Leg Extension
90kg x 10
80kg x 13

One-Arm DB Row
44kg x 11
42kg x 15

A great session, don’t know where that came from. Felt so strong on every exercise I decided to add weight to many things and got good +1s all over the place. It’s not too surprising that my pull is so far ahead of my pushing given the obvious situation, but it’s nice to actually feel some progression on some things - especially this deep into a cut.

5 Likes
477

Haha. Part of me is enjoying the progress I’m making in fat loss so much even that feels like wasted time! Another part of me says to just go back to bulking leading up to the stag and afterward.

With how my alcohol tolerance has been the last few times I’ve gone out, I’m actually a little nervous about how I’m going to get on. I should definitely add some calories in to help with that.

1 Like
478

11-07-23

Seated OHP
55kg x 5
47kg x 11. RP5secs +2 (hate the safety bars on this rack. they have holes for dip bars on the outside so you only have a margin for era of about an inch. I hit them just as I was getting to a couple of money reps I was 100% getting. had to reset myself to grind them out. the impact was probably not great for my wrist either)

DB Bench
34kg x 8 (I’m fairly happy that I’m hitting this weight whilst being so depleted. I think I was here a few weeks into my previous cut when I was doing 40kg for a similar amount of reps so my strength might be pretty close to when I was PRing, but at a much lighter BW)
32kg x 10 or 11, lost count

Machine Shoulder Press
50kg x 9
45kg x 11

Dips
15kg x 10 (nice)
10kg x 12 (nice)

Ezbar curl
40kg x 8 or 9 (was hurting wrist, I shouldn’t have gone into this rep range but once I started the set I perhaps stupidly kept going. should have stuck to a little less weight for more reps. feeling lots of irritation from this)
35kg x 12

Tricep rope overheads (rushed, wrist hurting so super slow tempo and emphasized stretch. no time measure)
15kg x 17
15kg x 10
15kg 11

5 Likes
479

Bright side that means you need to spend less money to get drunk :slight_smile:

1 Like
480

Heh, you’d think that. Past few times I’ve been out I spend just as much as I did when I did have a tolerance but suffer twice the consequences.

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481

Finally got that drop on the scale. Was hovering around 179lb for maybe more than a week, and even weighed in at 181lb for a couple of days. This morning I woke up at 177.4lb though.

If I pull my lower belly down I can see a full six-pack in good lighting. I’ve surpassed where I wanted to get to and now I’m in big mindfuck territory about what I want to do next - I was never planning to get as lean as I’m getting. I just want to type out some of my brain so I have it down clear to hopefully help me work out the next step.

Pros for continuing to lean out

  • Set yourself up for a longer bulk
  • Finding dieting super easy
  • Look better naked
  • Close to being able to get some really nice pictures

Cons for continuing to lean out

  • Continuing to feel flat
  • Starting to compare myself to peers I was bigger than, despite them having higher bf%
  • Might have to buy a new wardrobe as I’m not filling out some of my clothes
  • If I get a little more leaner and start seeing more separation, I might end up going too far down that path

Reasons for overthinking

  • Stag do this weekend, feel like it’s a perfect time to shift my diet in a different direction
  • Concern if the deficit is slowing down wrist injury healing

Potential plans

  • Continue to cut for as long as it continues to be easy, bulk all the way up to the end of the year, then another cut in January
  • Bulk 10lbs, cut 10lbs, time scale doesn’t matter, I just like this method. 4:1 method most likely but there’s a chance I may continue on until January and do a longer cut depending on how well it goes.

What I learned typing this rubbish out

  • I’m a weirdo
  • I should stop procrastinating and get on with some work
  • I’m really focusing on stuff that long-term ain’t gonna matter much. I’m still gonna end up in the 175lb-185lb figure year-round getting slightly leaner each full bulk/cut cycle.
  • My logical brain’s voice is quieter than my irrational brain and I will continue to mull this over.
4 Likes
482

13-07-23
Deadlifts
155kg x 6
140kg x 10

Leg Press
140kg x 10
130kg x 14

Chin-Ups
17.5kg x 7
12.5kg x 8

Cable row with the straight bar
80g x 13
70kg x 17ish

Leg curl
70kg x 7
60kg x 12 (not great form)

Really good session except for leg curls at the end. I’m gonna eat a bit more these next few days/maybe return to bulking after the weekend. I’ve gone past my goal and nows as good a time as any to get out of the deficit.

4 Likes