Hi
I had shared my journey on T Nation when i lost 33 kgs in 2014.
Currently i feel like im seriously out of shape so i need a log to motivate me during my cut.
Let’s see what i can achieve this time.
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Care to share starting stats?
Height, weight, age, anonymous ‘before’ picture, perhaps even a goal weight or something similar?
Hello
Age : 39
Height : 177 cm ( Around 5’ 10”)
Starting weight : 73 kg ( 161 pounds )
I have done the exact same thing in 2016 and 2018 so i know i will get in shape at around 70 kg. 3 kgs may not seem like much but when i clean up my diet and start training regularly, my body composition changes a lot.
I will post my before photos tomorrow.
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so here are my official before photos.
i took them as soon as i woke up. no food, no pump, no flexing.
i havent trained for 10 days. tonight i have a night shift.
tomorrow i will do the first workout of my cut.
i am very excited. i havent felt like this for years.
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Good luck man
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Thanks for your support.
i did my first workout last night.
i split my body into 2 days. yesterday was program A.
i will do 3 weight workouts a week.
so one week it will be ABA, next week it will be BAB
I only write working sets.
Arnold press 3x10
Alternating incline db press 3x10 (for each side)
Dumbbell skullcrusher 12-10-10
Meadows row 3x10
Oblique crunch 3x15 (for each side)
I also did 3x15 knee tuck as soon as i woke up.
I will try to train my abs as much as possible and see if it makes a visual difference compared to my previous cuts.
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Program B (Only working sets)
Goblet squat 10-10-10-8
Db leg curl 12-10-10-10
Seated barbell curl 12-12-10-10
Sideways rear delt raise on floor* 15-15-12-12
Knee tuck 20-15-15
*The exercise that Serge Nubret does in Pumping Iron at the backstage. I had never felt my rear delts that much before.
I am feeling very motivated and havent cheated on my diet once.
I look forward to showing the difference in my next photo update.
I feel like i lost a lot of fluff.
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3rd workout
seated db overhead press 3x8
deadstop db row 12-10-10
flat db bench press 6-5-4
db kickback (palms up, meadows style) 3x15
crunch 3x20
tomorrow is weekly check-in day.
i feel very excited.
weight doesnt change much but i feel tighter.
we will see if that feeling reflects to photos.
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My 2nd weekly check-in.
As soon as i wake up, no food, no pump, no flexing.
Weight 72,2 kg
I feel like im a little bit tighter in the chest area and my v taper is a little bit more obvious.
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4th workout
goblet squat 3x12
t-bar stiff leg deadlift 3x12 (not all the way up)
concentration curl 3x15
band pull apart 10-8-8
zero intensity techniques at the moment.
slowly i will add rest pause, drop set, partials etc into the mix.
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5th workout
seated db overhead press 3x8
reverse grip one arm db row 3x12
db floor press 10-8-7
serge nubret raise 2x15
oblique crunch 2x20
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6th workout (only working sets)
db skullcrusher 20-12-12
pinwheel curl 3x15
db leg curl 2x15
landmine sumo squat 2x15
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3rd weekly check-ins.
as soon as i woke up, no food, no pump, no flexing.
weight : 72.7 kg
i am up 500 grams in a week but i look just as lean, if not leaner.
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7th workout (only working sets)
alternating incline db press 3x10 - each side
one arm db row 12-12-10
arnold press 8-8-8 + drop set 12
oblique crunch supersetted with knee tuck 2 x (20+20)
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8th workout
goblet squat 12-10-8-8
db leg curl 15-12-12
db skullcrusher 15-15-10 + rest pause 5
one arm db curl 15-15-10 + rest pause 5
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9th workout
seated db ohp 10-5-5
meadows row 12-12-10-12 (last one is a back off set)
weighted push up 8-8-8
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10th workout
db split squat 4x12 (each leg)
barbell french press 15-15-13-13-12
cross body hammer curl aka pinwheel curl 15-15-12-12 (each arm)
single leg glute bridge from bench 2x12 (each leg)
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last week i hit a new low 2 days in a row. i was 71.8 kg
then next day, even though i didnt do anything different, i bumped up to 72,5 and stayed there for a few days.
that’s why i didnt do my 4th weekly check-ins.
after a week of mental struggle, a little bit of relaxing, this morning i weighed 71.9 kg.
i want to stay under 72 kg from now on until my cut is over.
i stopped using elevator just to create an extra energy output.
in 2014 when i lost 33kgs in 8 months, i was like a robot.
8 years later i notice that im not as tough anymore.
its harder for me to battle with hunger and cravings nowadays but i still try to do the best i can.
we will see how this sudden cutting decision will be finalized.
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What diet are you following?