Alright, I’m done cutting for now. I’ve achieved a pretty sweet level of leanness but it’s getting difficult dealing with the hunger component. I’m glad to have finished this cut in the high single digits & without my strength levels dropping, & despite my hunger, I never felt like garbage RE energy levels. Now time to begin anew - with some small training adjustments. I’m delving deeper into lower volumes with slower tempo reps combined with high exertion.
Underhand Pulldowns: 100kg for 6, 90kg for 8
Lying Leg Curls: 70kg 10, 60kg 10
Now doing pulldowns with the 2/2 tempo. So, 100kg sounds heavy, being 6 reps, but this set took just over 24 seconds, (compared to my regular tempo set of 8 which takes about 16 seconds). Actual PR on lying leg curls, (I had a big cheat meal last night so the calories were powering me today), getting 10 reps with both weights for the first time.
Seated Chest Supported Row: 75kg for 6, 90kg for 8, 75kg for 8
Hack Squat: 80kg for 7, 100kg for 9, 85kg for 8
Rows went fine, but hack squats went very fine, getting two & a half plates, i.e. 100kg, for a top set of 9 reps. Can’t wait to progress further on these. I want 3 plates a side with my glutes touching my ankles.
Calf Raise: 100kg 9
Weighted Decline Crunch: 20kg for 7
Hip Adduction: 35kg for 12, 45kg for 12
Yes, hip adduction is new. I thought my legs were a little skinny on the inner side with all that fat off my body, so these are corrective. Plus, I think they will make any leg compound feel better in that they will further stress the desired weak link, (i.e. quads), by having one additional surrounding muscle being much stronger & not even close to being a weak point or interfering.
Anyway, this was on my lunch break. On weekend days I’ll stay in the gym longer & do a hip hinge & shrugs too.
First chest, shoulders & arms day with the calories back up. Everything was pretty constant. Big lesson is that calories don’t dictate performance, they just influence it.
Pec Deck: 105kg 7, 100kg 8, 95kg 8
Reverse Pec Deck: 60kg 10, 85kg 9
Star Trak OHP: 50kg 7, 60kg 6, 45kg 9 (SS)
Machine Preacher Curl: 50kg 6, 60kg 8, 50kg 8
Machine Preacher Hammer Curl: 50kg 7, 45kg 7
Dumbbell Incline Skullcrusher: 14kg 8, 18kg 9, 14kg 9
Cable Lateral: 5kg 6, 7.5kg 5, 5kg 8
V-bar Pushdown: 30kg 9, 37.5kg 9, 30kg 9