Glad you did it man! It’s not mine though - I saw in @kd13 ‘s log, he posted some YouTube video of it a while back and I’ve done it several times since then. Just giving credit where it’s due.
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Your right the second round of wide then narrow was the worst!
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Fuck yeah, it hurts so bad that the regular squats afterward feel like rest.
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Looked brutal Jack 
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Woke surprisingly heavy today…
166.8
Not sure where that came from. Was up early at 5:45 so maybe I usually pee a little more. There’s not much variation in my diet so I’d be surprised if that’s it.
Today’s was primarily a chest day with some light tricep finishers. Haven’t done a drop set day in a while so that was fun.
Did 2 sets of each of the following
Flat dumbbell bench dropsets
90s x 15
80s x 12
70s x 10
Flat dumbbell fly dropsets
80s x 15
70s x 12
60s x 10
Incline dumbbell press dropsets
80s x 15
70s x 12
60s x 10
Incline dumbbell fly dropsets
70s x 15
60s x 12
50s x 10
Finishers
Tricep cable pulldowns 3 sets to failure @ 150
Dips - 3 sets to failure
Here’s a snipet of the last few dips.
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How’d the meeting/posing go with the coach?
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Ended up having to postpone the posing session. We did measurements though and for once he was pleased. Since 12/1 bicep is up 1/2 inch, calf is up 1/4 inch, quad is up 1/4 inch, chest is up 1.5 inches, shoulders up 1.25 inches, and waist is down 2 inches.
Body weight ha gone from 182 to 165. Solid progress. Thanks for checking in bro!
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The other measurements are solid gains, of course, but these three things alone are enough to make a noticeable difference in ANY physique. That is fuckin awesome, man.
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Thanks man. That’s the goal. All about the v taper. I’m learning to love lateral raises and chin ups lol
If I could only do one non-bodyweight exercise for the rest of my life it’d probably be lateral Raises haha.
My favorite giant set involves them. Grab 15s and stand on an exercise band, holding both the band handles and the dumbbells. Do 20 reps. Drop the band handles but stay standing on the band, do 20 reps with just the dumbbells. Put down the dumbbells, pick back up just the band handles, do 20 reps. If you’re brave, do a set of push presses before each giant set. I’m a big proponent of volume for hypertrophy, if you couldn’t tell.
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Just scrolled through your log. It’s less suspenseful when you’re behind and get to read weeks of updates in one sitting 
.
What are these digestive enzymes of which you speak? If I eat a vegetable then I’m tore up soon after.
Can you pinpoint the dietary changes you made that resulted in growth while cutting?
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Absolutely. Get as much freaking blood pushed into that muscle as possible. That’s how it works
Blended digestive enzymes. Take a couple 30 minutes before heavy protein meals. Will aid in digestion and nutrient absorption. If I eat too much protein without them I get the shits. Others get constipated.
I think these factors have played a role in growth while in the midst of cutting.
- Increased water volume. 2 gallons a day right now. This is keeping the muscles nice and full.
- Increased volume and decreased weight. Workouts have been geared towards packing blood into the muscle rather heavy numbers with small reps. I’ve been living in the 15-20 rep range with supersets and dropset on top of that.
- I’ve always cut at around 200p 150-200c and 35 f. My coach has me at 275-300 p 150-200 c and 35 f. I don’t really understand the science behind it, but I’m assuming that this ya played a role as well.
- Added daily pump/body weight exercises that are low impact every day. I’ve been doing 6 sets of chins to failure at least 5 days a week, and 100-300 push-ups as well.
Weird to see the scale and calipers go down but measurements go up
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I like that one. Dropsets on lateral raises are brutal. It’s cool in a strange way strugglingcwith a 10 lb dumbell!
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2/13
Woke up at 164.8!
It’s official I got lower than 8%. Let’s say 7.6%
Calipers are reading 4mm vertical skinfold one inch to the left of belly button, 4 mm vertical skinfold on quad 9 inches up from my knee, and 2 mm diagonal skinfold on pec. They always say measure on the right side. I assume that’s because most are right handed? I’m a southpaw so I measure on the left.
I’m happy about the drop considering I haven’t been consistent with my cardio. Work is super busy right now. Had last weekend off but now it’s no days off until the 2nd of March. This week will be around 65 hrs, and I don’t even want to think about next week. Probably will be closer to 85 hrs. Oh well it will give me less time to think about food lol.
Yesterday was focused on lats primarily with some back and bicep accessories.
Chin ups 4 sets to failure
Straight arm bent over cable lat pulls
Seated lat pulls with 3 sec squeeze at bottom
Superset cable rows and low cable rows
Standing isolation curls
Standing alternating dumbbell curls
Ez bar curls wide grip
Seated cable curls
Conditioning
2 rounds. One minute each station
Weighted v ups
Handstand hold
Seated dips
Alternating lunges
Heavy bag pushes
30 sec rest between stations so about 15 minutes total.
Shoulders today in an hour or so.
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I could probably figure this out by looking back at your weight loss, but what’s your target rate of weight loss? A pound a week?
I’m trying to figure out how our target calories are close to the same when I weigh 60+ pounds more than you! 
What am I doing wrong? I want to eat more! I’m trying to lose 2 pounds a week so I could be eating 2900ish calories a day to lose a pound per week.
I’m curious if there’s more to your macro split than calories in vs out. My breakdown is about 235 C, 180 P, 80 F.
I’m tired of forcing protein so I’m letting it dip a bit. 1.2 to 1.8 grams of protein per kilogram of bodyweight is recommended for athletes (not bodybuilders) so I figured I’d maintain my muscle while I cut with my current amount. But if adopting your split has more positive changes then it’s worth considering!
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Crazy conditioning Jack. I think you will be hard to beat come competition. Might need to call upon your assistance towards the end of my cut.
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Absolutely brother! I feel pretty confident in the 35-45 group, but I also entered in the open division. Who knows what the mid to upper 20 somethings will bring? Here’s the dude that won overall last year. I’ll beat him in conditioning, but he has so much more mass than me
My macros are 300 p 150-200 c and 35-40f
I split it up into six meals. I’m a total ectomorph, and I also have a pretty physical job where I’m up walking around 10-12 hrs a day. I think this is why I get away with minimal cardio.
My cut was set for 16 weeks and I had about 22 lbs to loose. So I guess like 1.25 lbs per week. I drop the first 10 super fast. Probably took 3 weeks, and then just slow and steady on the rest. Here’s what a typical day looks like for me
Breakfast - 5/8 cup whites, one egg, two pieces turkey bacon, 3/4 cups oats, 1 cup cottage cheese (fat free) strawberries
Meals 2-4
15 oz chicken, 1.5 cups brown rice, 12 oz broccoli, 12,oz green beans split over three meals
Meal 5 - 5 oz chicken 3 oz broccoli, 3 oz green beans
Meal 6 - 1 scoop whey, 2tbsp pb2, 1/4 package sugar free cheesecake pudding mix, 2 cups unsweetened vanilla almond milk, stevia, 4tbsp fat free whipped topping, ice. Blend into a heavenly shake that’s almost as good as ice cream
Pre workout - one scoop whey
Post workout - one scoop whey
Morning - one scoop whey
2 digestive enzymes with meals 2-5
Probiotic before bed
Metamucil before bed
Morning supps
B complex
Fish oil
D3
Multi
Cbd oil
Arginine
Leucine
NAC
Afternoon sips
Arginine
Leucine
NAC
TRT 250 mg test e weekly. Split into two shots. .5mg anastrozole 12 hrs after each shot. Sounds like a big TRT dose, but my Test levels stay between 650-850 when tested and my e2,levels are usually between 25-30.
Sermorelin acetate 500mcg daily
2 gallons of water daily.
It’s a lot but that’s what I do.
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