7 May 2018
Prowler: 15 yards x 8
DB Romanian Deadlift: 1x50
Goblet Squat: 3x20
2 Likes
8 May 2018
Agile 8
Hamstring Curl: 10x10
Hanging Leg Raise: 10x5
Goblet Squat: 35x3x20
Press: 45x10, 95x2x5
Paused Bench: 95x10, 135x2x5, 185x5
Chin-Ups: 25 reps
High Pull: 45x20, 95x5, 65x15
Exercise Bike: 20 minutes HIIT
Greased the groove a bit with the presses and chins. This workout was really about strengthening my abs and hamstrings.
The fat loss seems to be going well. I can wear my 32 shorts again, so that’s definitely a good sign. I’m weighing about 187.5 in the morning before breakfast. In a few more weeks, I’ll give a more solid update. To help with the fat loss, I’ve also been walking 2-4 miles a night and will be doing a yoga class tomorrow at the community center.
My mom bought some meat from a farmer in our town who treats and kills his animals humanely, so I will be eating some chicken and beef. Getting protein in now will definitely be easier.
Have a good one, folks!
4 Likes
Well done Muskrat 
It’s so cool to be able to fit a pair of pants thats been a bit to slim
Definitely remember protein when cutting.
1 Like
Thanks! I’ve been eating 225+ protein per day. I’ve been able to sneak in extra calories as well because of the walks I am taking at night.
BTW I liked seeing the motorcycle picture. That looked like a ton of fun
2 Likes
9 May 2018
Agile 8
3 rounds
Exercise Bike: 4 minutes
DB RDL: 35’s x 20
3 rounds
Exercise Bike: 4 minutes
Goblet Squat: 35’s x 10
Band Pull-Apart: 40 reps
Push-Ups: 15 reps
Switched up the way I did cardio today for a change of pace. Weight this morning was 186.75.
2 Likes
Looks like the cutting is going well, how’s it feel?
Pretty good! Chin-ups are getting easier, and I am looking a bit more vascular. I don’t seem to be losing much strength on my lifts either.
One thing that is weird is that my mobility seems to improve as I lose fat. I know that sounds like broscience, but it seems like I can get into much better positions on yoga and my mobility routines as I get leaner.
Regardless, I think that I will be at my goal by the end of the summer. Thanks for asking!
2 Likes
When I leaned out about a year ago I found that I lost a lot of strength, didn’t realize it because the losing fat or more likely I want to see my abs, took over and that was what I focused on.
So when you get down to really low fat percentages be careful if you still want to be strong.
1 Like
I absolutely agree. I am prepared to lose some strength, and I am willing to trade it for less fat. Even if my numbers decrease a good amount, I think can build them back up over time so that I am hitting the same numbers at a lower bodyweight. I am also eating a good bit more than 200 grams of protein a day to mitigate muscle loss as much as possible.
Also, the good thing is that I’m not going to cut to 6% or anything. I think I would be very happy at 10-12, which is a lot less grueling to get to than 6.
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That’s the spirit, you know you’ll lose some strength so you won’t stress about it when and if it happens.
And yes you’ll be very capable to get back to the strength level and more to, if you keep pushing.
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10 May 2018
I got inspired by all of the cool kids and tried an Alpha-style workout today. Damn fun workout. I used pretty light weights to get used to the giant sets, but I can already see how this would shoot work capacity through the roof. When I’m done cutting, I’m going to start really training this sort of stuff.
Agile 8
Hamstring & Shoulder Warm-Up
Giant Set 1
Total Time: 11 minutes
Box Jump: 4x3
Bench Press: 95x10, 135x5, 185x3, 205x2
Rear Delt Raise: 4x15
Exercise Bike: 4 x 30 seconds
Giant Set 2
Total Time: 27 minutes
Chin-Ups: Bx5, 45x5x3
Bench Press: 225x6x1
Goblet Squat: 35x6x8
Exercise Bike: 6 x 45 seconds
Complex: 75x5, 95x5, 45x15
Press
Hang Clean
Romanian Deadlift
Row
Front Box Squat
Dumbbell Curl: 15x30 (just to get some blood into my biceps)
During the second giant set, a dude wanted a spot with 315 and took a couple of minutes to do some sort of pump-up routine. I wasn’t irritated or anything, but it did throw off my total time a bit. I should have been able to do that one faster. However, it will just give me a record to beat for next time.
Also, I brought a cup of coffee to the gym today, and it was so nice. I took about 5 minutes to rest between giant sets to set up and sip coffee, and it was a perfect mixture. Highly recommend.
2 Likes
Looking great there.
Giant sets will vapourize fat from your body.
Alpha does 3 exercises each set.
For the presses he does a antagonist exercise first BB row for bench and pull up/lat pull down for OHP and after the main lift a core lift.
For Lower he does some explosive stuff before
Squat jumps of some kind and Deadlift he likes KB swings
and core stuff after.
It’s the middle lift that’s the one you focus on, the other two are activation and core well for a strong core.
I like the idea, and will follow his program later for sure.
2 Likes
11 May 2018
10 minute EMOM
Prowler: 15 yards
12 May 2018
Warm-Up
Foam Roll
5 minute EMOM - Hang Clean: 95x2
Main Giant Set
Time: 12 minutes
Box Jump: 4x3
Deadlift: 135x8, 185x8, 225x2x8
Hanging Leg Raise: 4x5
90 second rest
Secondary Giant Set
Time: 11 minutes
Box Jump: 4x3
RDL: 135x4x8
Hanging Leg Raise: 4x7
90 second rest
Assistance Giant Set
Time: 12 minutes
Back Extension: 60 reps
Hamstring Curl: 60 reps
Chest-Supported Row: 80 reps
Conditioning
Time: 10 minutes
Exercise Bike (HIIT)
2 Likes
Giant sets yeah 
1 Like
13 May 2018
Warm-Up
Foam Roll
Shoulder Warm-Up
Main Giant Set
Time: 17 minutes
Barbell Row: 135x6x10
Bench Press: 135x8, 185x5x5
Sit-Up: 6x10
90 second rest
Secondary Giant Set
Time: 14 minutes
Chest-Supported Row: 5x10
Incline Bench: 185x3, 135x4x8
Hanging Leg Raise: 5x6
90 second rest
Assistance Giant Set
Time: 15 minutes
Dips: 60 reps
Tricep Pushdown: 100 reps
Curl: 150 reps
Conditioning
Time: 10 minutes
Tabata Squats: 45 lbs
2 Likes
15 May 2018
Warm-Up
Agile 8
Downward Dog & Cobra x5
Main Giant Set
Jump: 3x3
Squat: 135x5, 185x5, 225x3
Plank: 30 seconds x 3
90 second rest
Secondary Giant Set
Jump: 5x3
Leg Press: 4x20, (strip set) 10,10,15,20
Hanging Leg Raise: 5x8
90 second rest
Assistance Giant Set
Back Extension: 50 reps
Hamstring Curl: 50 reps
Conditioning
Exercise Bike: 10 minutes
Tweaked my back on the squat, so I stopped the set. I’ll do lunges next week instead of squats. I’ll also move romanian deadlift to my “leg day” to serve as the main lift.
1 Like
16 May 2018
Warm-Up
Foam Roll
Shoulder Warm-Up
Main Giant Set
Weighted Pull-Up: Bx5, 45x5x5
Push Press: 45x10, 95x5, 135x4x6
Plank: 30 seconds x 6
90 second rest
Secondary Giant Set
Chin-Up: 5x10
Press: 135x5x3
Hanging Leg Raise: 5x5
90 second rest
Assistance Giant Set
Arnold Press: 50 reps
DB High Pull: 50 reps
Rear Delt Raise: 50 reps
Conditioning
Digging holes for grandma’s tomato plants.
3 Likes
great workout here Rat
1 Like
Thanks Mort!
I’m excited to see your progress on Brian’s program. So far, I am really liking it. It greatly increases the “density” of training sessions. I especially like the high volume for one particular muscle group on each day even though it’s kind of an upper-lower split. Hopefully we get as strong as he is 
1 Like