Week 11 progress pics
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Feels like a very slow cut this time round. Objectively, I can see that progress is being made, but I would probably have rushed it on past cuts. This time, I am determined to do it slower and more manageably so that I can hopefully maintain low body fat % when I stop cutting.
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Steigs. The only guys whoās before picture is better than 90% of the T Nation user base 
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Yer and he is bummed out about his slow slow progress. LOL
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Youāre all good mate we are just jealous of your hard work and jacked rig.
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7 October
Incline DB Bench 4x8 36kg
Bent Over Wide Grip Cable Row 4x8 37.5kg
Decline Bench Press Barbell 4x8 80kg last set at 85kg
Incline Row Dumbbell 4x8 28kg
Chest Fly 4x8 10kg
Seated Poliquin Dumbbell Raise 4x8 6kg
Skullcrusher EZ Bar 3x15 plus 10kg
Triceps Pushdown Cable V Bar 3x15 15kg
Incline Curl Dumbbell 3x15 8kg
Bicep Curl EZ Bar 3x15 plus 10kg
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9 October
Decline Barbell Bench 4x8 80kg
Wide Grip Pull Ups 4x8
Incline Barbell Bench Press 4x8 60kg / 62.5kg last three sets
Neutral Grip Lat Pulldown 4x8 50kg
Arnold Press 4x8 16kg
Bent Over Dumbbell Rear Delt Lat Raises 4x8 4kg
Triceps Dips 3x15
Triceps Cable Extension 3x15 12.5kg
Preacher Curl EZ Bar 3x15 15kg
Hammer Curl Dumbbells 3x15 10kg
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10 October
Squat 4x8 122.5kg
Seated Leg Curl 4x8 57.5kg
Lunge Dumbbell 4x8 18kg
Romanian Deadlift Dumbbell 4x8 36kg
Lunge Dumbbell 4x8 14kg
Leg Extension 4x8 47.5kg
Hanging Leg Extension 3x15
Crunches 3x15
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12 October
Incline DB Bench 4x8 36kg
Bent Over Wide Grip Cable Row 4x8 40kg
Decline Bench Press Barbell 4x8 82.5kg
Incline Row Dumbbell 4x8 28kg
Chest Fly 4x8 10kg
Seated Poliquin Dumbbell Raise 4x8 6kg
Skullcrusher EZ Bar 3x15 plus 10kg
Triceps Pushdown Cable V Bar 3x15 15kg
Incline Curl Dumbbell 3x15 10kg
Bicep Curl EZ Bar 3x15 plus 10kg
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14 October
Squat 4x8 122.5kg
Seated Leg Curl 4x8 57.5kg
Lunge Dumbbell 4x8 18kg
Romanian Deadlift Dumbbell 4x8 36kg
Lunge Dumbbell 4x8 14kg
Leg Extension 4x8 47.5kg
Hanging Leg Extension 3x15
Crunches 3x15
Legs were fried after this.
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I know you did this just because I did 4 x 6 this week. Show off !!
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Did it break your spirit like it broke mine?
Na just made me want to up the weight next week.
Good man - my programme changes on Monday - excited to see what the next round has in store. Certainly wonāt miss how leg days are currently programmed.
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17 October
Decline Barbell Bench 4x8 85kg
Wide Grip Pull Ups 4x8
Incline Barbell Bench Press 4x8 62.5kg
Neutral Grip Lat Pulldown 4x8 55kg
Arnold Press 4x8 16kg
Bent Over Dumbbell Rear Delt Lat Raises 4x8 4kg
Triceps Dips 3x15
Triceps Cable Extension 3x15 15kg
Preacher Curl EZ Bar 3x15 15kg
Hammer Curl Dumbbells 3x15 10kg
Followed by HIIT for 10 minutes on the assault mill. 20 s on 10 s off
Absolutely done in by the end.
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19 October
Incline DB Bench 4x8 36kg
Bent Over Wide Grip Cable Row 4x8 40kg
Decline Bench Press Barbell 4x8 82.5kg
Incline Row Dumbbell 4x8 28kg
Chest Fly 4x8 10kg
Seated Poliquin Dumbbell Raise 4x8 6kg
Skullcrusher EZ Bar 3x15 plus 10kg
Triceps Pushdown Cable V Bar 3x15 15kg
Incline Curl Dumbbell 3x15 10kg
Bicep Curl EZ Bar 3x15 plus 10kg
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21 October
Received my new programme and if the leg day is anything to go by, it is going to be interesting. 4 times a week ABAB. And I cannot remember the last time I worked in the 12-15 rep range - definitely sweated during this!
Front Squat 3x12 80kg
Dumbbell Lunge (Alternate) 3x12 Started with 16kg second and third set moved back to 14kg after risking blowing out
Romanian Deadlift (Dumbbells) 28kg 3x12
Seated Leg Curl 45kg 3x12
Hanging Knee Raises with twists 3x14
Decline Weighted Crunches 3x15 first set with a 10kg plate second set 8 reps with 10kg plate and then without - my stomach was burning - need to build the endurance
Dumbbell Lateral Raise 2x15 4kg
EZ bar upright row 2x15 15kg
Rear Delt Cable Fly 2x15 5kg
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22 October
Rugby training
Hadnāt realised today was fitness testing. Had to do broncos - managed 5:08 - room for improvement.
23 October
Pull Up - 5x12 managed 12 12 12 10 10
Bent Over Row - 5x12 40kg
Incline Barbell Bench Press - 5x12 50kg Can probably up this weight next week
Decline Cable Fly - 5x12 15kg on each stack
Wide Grip EZ Curl - 2x15 10kg then 15kg
Low Incline Dumbbell Hammer Curl - 2x15 8kg
Decline EZ Bar Skull Crusher - 2x15 10kg then 15kg
Twin Rope Triceps Push Down - 2x15 15kg
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Howās the rugby going??