Thank you!
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Yesterdays macros:
2018 cals pre fiber and sugar alcohol
1906 net cals
58g fat
88g carbs
286g protein
22g fiber
6g sugar alcohol
Tuesday June 13, 2023 (AM BW 158.8)
Leg Day
Cybex Leg Extension
70x10
100x10
130x8
160x8
(Great warmup for squats)
High Bar Squat
45x10
135x8
225x5
275x3
315x8 w/ wraps (very happy with this considering I’m 158 now and this is just 4 reps shy of my all time best low bar with 315 for 12 but i didn’t hit depth back then at 198 lbs. so much better now)
Cybex Leg Press
3pps x10
4pps x10
5pps x10
Dropset 6pps x6 + 5pps x4 + 5pps x5-6 (death)
Walking Lunge
45x12 per leg
95x8 per leg (more death)
Seated Leg Curl
90x10
100x8
110x6
Hamflexor Unilateral Leg Curl
20x10 (hams were toast)
30x8
Donkey Calf Raise
120x12
180x10
240x8
300x6 (big calf PR)
Crunch
BWx20,15
Reverse Crunch
BW 2x12
Sauna 20 mins
3 Likes
No cardio as we commuted to the ocean today. I had a bulk of my calories late morning then snacked on high protein snacks throughout the afternoon which left me so hungry I felt really bad when shopping for food. Ended up having more calories than I have in awhile but my maintenance is over 2800 and my net cals today were still just over 2300. I’ve been in a massive deficit averaging 750-1000 calorie deficit a day for awhile so it’s great that a day where my calories are higher for the first time in a couple weeks still has me around a 300+ calorie deficit today. I think the fact that today was the most intense leg day of this cut made me need some additional food. That said, I will have 1 refeed right above maintenance when I have an outing with my wife this week and another day right at maintenance when we eat out as a family. Other than that I’ll be cooking my meals still and eating high protein snacks. I may stay around and right under maintenance though other days. It’ll keep me a steady 158-160 then I can finish my cut over 3-4 weeks into the lower to mid 150’s post vacation. Everything will be estimated since I didn’t bring my food scale but I can easily split meats in half and minimize things that would require a scale.
The awesome thing is my self control over the last few months is the best it’s ever been. Between my family being obsessed with chick fil a and pizza, the number of times I’ve ignored it while they ate it is awesome. I look forward to my refeeds every 7-10 days. I haven’t had one since more than that time this go round though since it would’ve been bad timing with our vacation where I want to look my best for the beach.
Todays nutrition though:
2783 cals pre fiber and sugar alcohol
2499 net cals
70.5g fat
207g carbs
330g protein
53g fiber
18g sugar alcohol
4 Likes
Wednesday June 14, 2023
Arm focused Chest/Arms & Abs session
Close Grip Bench Press
45x10
135x8
185x6
225x4
245x5
225x10
Incline DB Fly
35’s x12
45’s x10
55’s x8
Seated DB OH Extension
60x10
75x10
90x8 (close to a PR)
Straight Bar Pushdown
40x12
60x8
Dropset 85x4 + 50x6 + 30x10
Dropset 70x6 + 40x6 + 20x12
Straight Bar Curl
50x8
70x6
90x4
100x8
80x10
(Vascularity was really coming out in my arms on these)
One Arm DB Preacher Curl
20x10
30x6 + 2 forced
Rope Hammer Curl
40x15
60x12
80x10
Dropset 100x8 + 50x6 + 25x8
Face Away Cable Curl
45x8
35x8
25x8
HS Crunch
45x12
65x8
55x8
Leg Raise
BWx20,12
Sauna 20 mins (heat didn’t come on in this sauna until midway through as it’s timer based but then it got ultra hot lol)
No weighins while at the beach as I didn’t bring my scale. I’m positive I’ll stick around 158-160 this week.
3 Likes
Leisure walk today around the beach.
Nutrition:
3039 cals pre fiber and sugar alcohol
2719 net cals
91.5g fat
202g carbs
303g protein
28g alcohol
68g fiber
12g sugar alcohol
This is very roughly estimated and could be a bit overestimated actually. I’m hungrier today than I have been too which is funny but could be mental.
4 Likes
Thursday June 15, 2023
Back/Calves & Abs
Neutral Grip Chin-up
BWx8
BW + 25 x6
BW + 45x4
BW + 70x3
BW + 90x2 (Gigantic PR)
BWx22 (ties my lifetime PR on any pull-up variation from high school when i was 145-150 lbs)
Wide Grip Lat Pulldown
100x10
120x8
140x8
160x6
One Arm DB Row
100x8
120x6
(Cut short; right trap/neck cramped really bad when hitting my left side)
Cable Row
140x8
180x6
200x6 (PR; thankfully I was able to work around the neck cramp)
Straight Arm Pulldown (Straight Bar)
60x15
90x12
120x10
Dropset 150x5 + 100x5 + 50x10 (PR)
HS Standing Calf Raise
135x10
175x8
215x6
HS Seated Calf Raise
45x12
90x10
Reverse Crunch in Sauna
BW 2x20, 2x15
Sauna 13 mins
4 Likes
Congrats on all your PR’s
2 Likes
Thank you!
1 Like
Friday June 16, 2023
Leg Day (Glute/Ham Focus)
Life Fitness Lying Leg Curl
65x10
90x10
115x8
135x8 (PR)
DB RDL
100’s x8
115’s x6
130’s x6
140’s x6 (PR)
150’s x6 (mega PR)
HS Unilateral Leg Curl
10x12
25x10
50x8
60x6 (PR)
Life Fitness Leg Extension
100x10
135x10
175x10
205x8
Precor Hack Squat (to parallel)
1pps x8
2pps x6
3pps x12 w/ wraps (PR; rarely have used this version of a hack since my gym doesn’t have it but it feels much better on the knees than the cybex machine. The cybex machine enables me to get more knee flexion though)
Cybex Adductor Machine
40x12
70x10
100x8
Cybex Abductor Machine
55x12
85x8
Sauna 10 mins
Had a cheat meal last night and drank alcohol. It was a lot less than previous cheat meals. Last full day of vacation today and having a date night with the wife so I’ll have another cheat meal. This will also not be too big of a cheat meal so 2 smaller cheat meals across 2 days will be less total calories than all of my previous massive cheats.
3 Likes
Saturday June 17, 2023
Chest/Abs
Incline BB Bench
45 2x8
135x6
185x4
205x2
225x2
205x6
Flat DB Bench
75’s x8
90’s x8
105’s x5 (failed 6; big PR)
Incline HS Press
188x8
238x5 (failed 6)
218x4 + 2 partials
Weighted Dip
BWx10
BW + 45 x8
BW + 90 x6 (PR)
Flat DB Fly
40’s x10
50’s x10
60’s x5
High to Low Cable Crossover
60x10
46x10
40x15
Crunch
BWx25,15
Reverse Crunch
BW 2x15
Sauna 20 mins
3 Likes
It’s been a PR party in here, day after day after day. You’re looking jacked, too—keep it up, brother!
2 Likes
Thanks a lot man!! It’s been a blast
1 Like
Sunday June 18, 2023 (AM BW 163.8; post workout BW 161.8)
Yesterdays nutrition:
1977 cals pre fiber and sugar alcohol
1849 net cals
52.5g fat
107g carbs
269g protein
20g fiber
12g sugar alcohol
Shoulders/Calves
Seated DB Shoulder Press
25’s x12
35’s x10
45’s x8
55’s x6
65’s x6
70’s x6 (PR)
DB Side Lateral
25’s x10
35’s x10
45’s x8 (PR)
40’s x8
Body Master Rear Delt Fly
90x12
110x10
130x8
150x6 (PR on this machine)
Arsenal Strength Front Raise
30x12
40x10
50x10
60x8
70x8
One Arm Cable Side Lateral
20x10
30x8
Face Pull
40x15
60x12
70x8
50x12
Body Master Standing Calf Raise
115x10
160x8
205x6 (PR)
Nautilus Nitro Plus Seated Calf Raise
155x12 (PR)
125x12
95x12
Sauna 30 mins
3 Likes
PM Cardio
Walk ~3.5 miles 56:40
Estimated Nutrition (went to outback for Father’s Day so going off their nutrition information online for my biggest meal of the day)
2518 cals pre fiber and sugar alcohol
2370 net cals
78g fat
192g carbs
229g protein
20g alcohol
25g fiber
12g sugar alcohol
2g Erythritol
3 Likes
Monday June 19, 2023 (AM BW 160.2)
Back/Biceps & Abs
HS Lat Pulldown
91x10
141x8
181x6
231x7 (PR)
181x8
Deadlift
135x6
225x5
315x3
365x2
405x1
405x4 (grip started giving out even with straps; feeling a bit drained lifting over 10 days in a row. Did that since I’ve been on vacation though and I love it. Resting tomorrow and only doing LISS cardio)
T-Bar Row (Wider Attachment)
1 plate + bar x8
2 plates + bar x8
3 plates + bar x6
4 plates + bar x6
4 plates + 25 + bar x8 (PR)
EZ Bar Straight Arm Pulldown
80x12
100x12
120x10
135x10 (PR)
Dropset 150x6 (PR) + 100x6 + 50x12
DB Shrug
120’s x8
135’s x8
150’s x6 (PR)
Promaxima Preacher Chrl
40x10
50x8
30x10
(45 sec rest)
Alt DB Curl
35’s 2x8 (4 + 4 per hand)
Decline Sit-up
BW 2x15, 2x10
Sauna 15 mins
While my deadlifts suffered, I’m glad I still am hitting PRs on so many other things. Deadlifts did move pretty fast though and it was primarily my grip. I’ll just do cardio + sauna tomorrow followed by quad focused legs on Wednesday.
3 Likes
Maybe it’s the amount of fiber and sugar alcohol I had today, or my back day was that brutal, but hunger is really hitting after I saw a movie today. Below is todays nutrition though:
2372 cals pre fiber, sugar alcohol and Ethyritol
2052 net cals
51.5g fat
197g carbs
280g protein
62g fiber
16g sugar alcohol
2g Ethyritol
3 Likes
Slept in and no cardio actually today. Much needed day of complete rest. Caffeine intake was third of what it normally is too. AM Bodyweight was 160.2. Nutrition below:
2224 cals pre fiber and sugar alcohol
1976 net cals
44g fat
165g carbs
292g protein
52g fiber
10g sugar alcohol
3 Likes
Wednesday June 21, 2023 (AM BW 162.6; post workout BW 161.2)
Leg Day (Quad Focus)
Cybex Standing Calf Raise
100x8
160x8
200x6
220x6 (PR)
Donkey Calf Raise
240x8
300x8 (PR)
160x10
Body Master Leg Extension
90x12
130x10
170x10
180x8
(Tried 210,200 and 190 but couldn’t even get the weight up for the first rep. I think this machines rust makes it more difficult but my quads were working very well on all sets)
High Bar Squat
45x10
135x8
225x6
275x4 add belt
315x12 w/ wraps (massive PR; I hit 315x12 low bar weighing 200 lbs in 2018 and not to depth but I got great knee flexion and went to and below parallel in every rep on this set)
Cybex Leg Press
3pps x8
5pps x6
6pps x8 w/ wraps
Seated Leg Curl
65x10
85x8
3 Likes
PM Cardio
Bike 21:54, 5.76 miles, 138.8 cals
Nutrition
1971 cals pre fiber and sugar alcohol
1811 net cals
39g fat
147g carbs
258g protein
32g fiber
8g sugar alcohol
2 Likes