Nice!
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Thanks dude!
02-11-22
Incline 15° DB Bench
36kg x 7
36kg x 7
36kg x 8
Chinups (neutral)
7, 7, 8
OHP
54kg x 5
54kg x 6
54kg x 5
54kg x 5
One arm hammer curls
16kg x 15
16kg x 13
16kg x 12
Two-handle pulldowns
20kg x 16
22.5kg x 10
22.5kg x 10
22.5kg x6
Facepulls
27.5kg x 20
30kg x 14
15sec sprints 45sec casual bike x 4
Would have gone more but calf cramped up!
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04-11-22
Squat
120kg x 1
130kg x 1
140kg x 1
RDL
122.5kg x 7
122.5kg x 7
122.5kg x 8
One-arm cable rows
75kg x 10
75kg x 13
75kg x 13
Leg extensions
50kg x 15
50kg x 15
50kg x 15
Maintained squat and got extra reps on everything else. Strapped up for one-arm cable rows and made a massive difference. Feel miserable though, fed up of dealing with all these digestive problems, so short of breath and constant bad taste/thick saliva in my mouth but isn’t acidic at all. Gonna double-dose anti-histamine, take some Betaine HCL, some kefir, throw everything at it… I’ve battled with it for a decade and today i’m just feeling really down about it. I’m having a moment right now and will probably edit this out later so if somebody feels like quoting it, I’d rather you do a straight reply.
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best wishes
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Hope you feel a bit better over the weekend dude.
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That sucks mate, I saw you’d tried eliminating dairy recently to no avail. You been to the docs with it? I’ve struggled myself with some issues recently, have you tried a gut bioculture style supplement at all?
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Yesterdays work out
05-11-22
Bench
95kg x 5
95kg x 5
95kg x 5
Seated DB Press
26kg x 8
26kg x 8
26kg x 10
Lat pulldowns
82.5kg x 10
82.5kg x 8
82.5kg x 8
DB Curls
18kg x 10
18kg x 10
Dual-handle tricep overhead extension
20kg x 15
20kg x 14
20kg x 12
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I’ve been countless times over the past 10 years. After several tests came back clear I just get told it’s my head and get threw various anti-depressants at me. Being on other forums it’s a common theme when it comes to digestive issues. Many people have to figure shit out themselves. Because of the gut-brain axis it’s very easy to just be dismissed.
Saturday I went to a Bonfire Night party, sank around 2000 cals of beer and had 3 big servings of chilli and rice. I also got 17k steps in so I think that mitigated any drastic derailing of the cut. Yesterday obviously appetite was stupid low due to the hangover so managed to get away with only around 1000cals + 150g protein. A positive from a negative?
Anyway, 27 days ago I weighed myself and I was 204lb. My goal was to lose 10lb in 4 weeks and i just weighed in this morning at 193.6lb. I’d call that a success. 
Now the problem lies in coming out of it. I’m tempted to go for another week or two as I’m not finding it overly difficult and I haven’t lost much/if any strength. I’m wondering if bumping my cals up a little for a final week but staying in a slight deficit will work as a maintenance week for me to find my TDEE again as i’m sure it’s probably shuffled a little bit. I will also probably take 3-4 days completely off to work as a deload before starting a new few training blocks (I will probably the extra time on those days altering my programming a bit).
No gym today as I always follow the “no workout is better than a bad workout” thoughts that C.Thib has if consistent otherwise. I don’t feel terrible but the hangover is lingering, was super low on cals yesterday and I know I won’t be able to get as much out of the session as I will if I leave it until tomorrow. Last time I did this I got a 3 extra reps on a PR even whilst in a cut, so I know it’s no bother.
4 Likes
08-11-22
TBDL
190kg x 7
175kg x 8
175kg x 6
Leg Press
120kg x 20
Leg Curls
50kg x 14
50kg x 12
50kg x 10
Chest-Supported DB Rows.
28kg x 16
32kg x 12
32kg x 12
Really surprised I managed to hit what I did last time out with the weekend I had and so deep into the cut. Chest supported rows are flying too. 28kg felt way too easy, a guy was using the 30kgs so jumped straight to the 32kgs. Maybe i didn’t get full ROM on the last rep or 2 but it still felt comfortable.
Still debating with myself whether to come out of it or not.
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Lower back ever so slightly inflamed today. I had this a ton of times before I started using a belt. Wonder if being 10lbs+ down means I should put in more of an effort in to get those prongs a hole deeper! Or maybe I just grinded a bit harder. My plan was to stop cutting but i’m still enjoying eating so little!
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Incline 15° DB Bench
36kg x 7
36kg x 7
36kg x 8
Chinups (neutral)
7, 7, 8
OHP
54kg x 5
54kg x 5
54kg x 5
54kg x 5
One arm hammer curls
18kg x 12
18kg x 12
18kg x 12
Two-handle pulldowns
22.5kg x 12
22.5kg x 12
22.5kg x9
Bastardized facepulls
30kg x 10
25kg x 15
15sec sprints 45sec casual bike x 5
1.89miles
Average RPM84
Still in a massive deficit, lost a rep on OHP but I guess that is to be expected. Feel like I could have got it on my first set but as I had 3 more sets I didn’t go for it. Was actually surprised I managed to go this long without losing strength there tbh.
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Yesterdays workout
Squat
130kg x 1
140kg x 1
122.5kg x 5
122.5kg x 4
RDL
122.5kg x 8
122.5kg x 7
122.5kg x 7
One-arm cable row
75kg x 15
75kg x 14
75kg x 15
Leg extensions
50kg x 16
50kg x 15
50kg x 16
15min on skillmill & ~6-7kmph
Lost a rep on squats. Into 5th week of cut. My accessories continue to advance FAST though.
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I lightly pulled my intercostal a little again yesterday so went lighter on the bench because I was in quite some pain during the warm-up
Lighter Bench
90kg x 6
90kg x 5
90kg x 4 (intercostal strain twinged a bit so killed set)
Rest 15 secs
90kg x 3
Seated DB Press
26kg x 8
26kg x 8
26kg x 8
Lat pulldowns
82.5kg x 8
82.5kg x 8
82.5kg x 8
DB Curls
18kg x 10
18kg x 10
Tricep overhead dual handle
20kg x 18
20kg x 15
20kg x 13
and random bandpulls
Weighed in at 192.8 this morning. 11lb down and feeling super flat!
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191.8lb this morning! On exactly 5 weeks and 12lbs down.
I think that’s decent progress! I feel like I could easily shave off more calories too as I’ve not been eating many lean meats. A lot of 10% beef mince. My problem right now is a low level of insecurity/dysmorphia. I feel so damn small my 125lb previous self is coming out. I tried on 3 or 4 different tshirts before leaving for the gym yesterday because I was conscious of looking so small. On a whole, I don’t even really care what people think but doing this yesterday was a bit pathetic.
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Here’s a pic when I was a week or so into the cut. Now I look like i’ve never stepped into a gym before!
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What’s your height and weight? (Sorry if it’s in this thread somewhere, hard to check on my phone).
Two things, firstly you might just be deflated and the rest in your head. Carry on with the cut and you should look ripped.
Or maybe you were stuck between not having enough muscle but also having too much fat (for you, I’m not saying that).
Sorry if this isn’t correct but…
Personally I felt the same as you for a long time, cutting then lean bulking and not really getting anywhere. What stopped this was a proper big old bulk going probably 4 kg over where I wanted to be. I then held that weight for a good 6 months and then leaned down keeping good size compared to myself before.
Not saying that applies to you but that cycle of cutting/ bulking can leave you in between sometimes.
But then again, get some carbs in and you might look great to yourself again when fully pumped.
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5ft 10, around 191lbs at the moment (down from 204lb)
Yeah, I know a loss of glycogen, water etc can mess with people’s heads. Cutting can be a real psychological battle when you’re between the points of still having enough fat to cover the muscle but look smaller, and not quite yet being lean enough to see the fruits of your labor. In the bathroom mirror with the light above me, I am starting to look lean (er) though.
Ha, that’s always a fear!
On the bulking over where I wanted to be, that’s been the history of my gym story lol. I started at 125lbs and just bulked bulked bulked my way up to 200lbs+. Beginning of the year I did a quick cut for 6weeks but now that I feel like I actually have some muscle on me, my plan is to do regular mini-cuts. So say a base plan of 4months bulking, quick 4 weeks mini-cut. Depending on my composition that could slightly change, maybe an extra month of bulking, maybe just a 2-week mini-cut. The more time I spend in the year bulking, the better. And as long as I only ever get around 10lbs from where I want to be, I know I can quickly shave it off.
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TBDL
190kg (420lbs) x 8 (Rep PR)
175kg x 8
175kg x 6
Leg press
130kg x 12
130kg x 12
Chest supported DB Row
32kg x 12
32kg x 12
32kg x 12
Leg curls
50kg x 16
50kg x 13
50kg x 10
Did not expect to get another TBDL PR over 5 weeks into a cut. And to be honest… I feel I could have got more if I was aiming to. Not just that but 2 people said i’m looking good so that silences my insecurities a little. Heh.
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Lower back is feeling a bit dodgy today. The stupid thing is I know it’s not from the deadlifts, but because I used a bit too much body English on the Leg Curls. I felt I was doing it but didn’t stop despite knowing it wasn’t doing me any good. Silly boy.
In terms of the rest of my body though I feel pretty good. That intracostal strain from a month ago does hurt at different angles occasionally but I flared it up a bit on Sunday gone by jumping up and reaching for something on the top of the lockers.
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