Nutrition
2374 cals
2170 net cals
70g fat
173g carbs (122g net carbs)
263g protein
40g fiber
11g sugar alcohol
1 Like
Last night I walked 2 miles before bed in 34:11 for some PM Cardio after posting my nutrition for the day. Woke up 161 today and 160.4 post workout.
Sunday July 23, 2023
Leg Day
Warmup
Upright Stationary Bike
5 minutes, 1.22 miles
Body Masters Lying Leg Curl
60x10
90x10
120x8
Dropset 150x6 + 100x6 + 50x6
Body Master Leg Extension
90x10
120x10
150x8
180x8
Cybex Hack Squat
1pps x8
1pps + 25’s x8
2pps x6
2pps + 25’s x10 (PR without wraps)
Angled Flex Leg Press
3pps x8
5pps x4 + 4pps x6 + 3pps x10
(My lower left backside has been hurting anytime i go over 4 plates on most leg press machines lately. It’s difficult to describe but I wouldn’t call it a muscular pain; it’s almost like I feel my lower left backside digging into the leg press machine/pad which is causing the pain. Anyway I’m going to hit more rep work on leg press for now after this workout)
DB RDL
120’s x8
150’s x7 (PR; grip gave out and dumbbell got stuck in front of my right leg as I was taking it off the rack so setup was poor. Happy about the PR though)
Crunch
BWx35,20
Leg Raise
BWx25,20
Sauna 20 mins
1 Like
PM Cardio
Mowing the lawn 36:10
Nutrition
1802 cals pre fiber and sugar alcohol
1638 net cals
46g fat
134g carbs (93g net carbs)
213g protein
35g fiber
6g sugar alcohol
1 Like
Monday July 24, 2023 (AM BW 157.4; post workout BW 157)
Chest/Shoulders
Slight Decline Smith Bench
15x10
105x8
155x8
195x6
225x6
255x4 (PR)
265x3 (PR)
285x1 (PR; 3 plates per side)
Seated DB Shoulder Press
50’s x20,12 (never done 20 reps on this before so technically a PR in name only as I usually stick in the 6-12 rep range)
Low to High Cable Fly
30x15
40x12
50x8
45x10
(45 sec rest)
Arsenal Strength Y Raise
40x12
50x8
60x5 + 7 partials
(45 sec rest)
HS Rear Delt Fly
135x12
165x10
195x6 + 2 partials
205x4 + 2 partials
(45 sec rest)
Superset
Plate Front Raise 25x20,10
Face Pull 50x20,10
(45 sec rest)
Sauna 10 mins
Mega pump from this workout
2 Likes
PM Cardio
Walk 4 miles in 1 hour, 6 minutes, 46 seconds
Nutrition
1844 cals pre fiber and sugar alcohol
1688 net cals
43.5g fat
83g carbs (44g net carbs)
280g protein
35g fiber
4g sugar alcohol
1 Like
Slept in for the first time in weeks it seems. Felt fantastic after the 4 mile walk and consistent hard training.
AM Bodyweight was 155.8!!! New all time low; haven’t been this low since high school. Bodyfat is likely around 9% now. One more big refeed tomorrow then I will go through Friday August 4 before I end my cut, have a Deload week while eating at maintenance then reverse into a slow bulk! Pics from weighing 155.8 this morning:
3 Likes
PM Cardio
Walk 2 miles in 32:12
Nutrition
1527 cals pre fiber and sugar alcohol
1469 net cals
29g fat
71g carbs (59g net carbs)
243g protein
11g fiber
1g sugar alcohol
1 Like
Wednesday July 26, 2023 (AM BW 155.8)
Back/Hams & Calves
Box Jump
24” 2x2
Sumo Deadlift
135x5
225x4
315x3
365x2
415x1
455x1 (PR in name only)
Stiff Leg Deadlift
365x12 (ridiculous PR; this shocked me. My best I believe was 8 before, maybe 10)
Yates Row
225x6
275x8 (PR)
Pull-up
Pronated BWx24,12
Supinated BWx10,6
(The 24 rep set is a lifetime PR. My best before was 23 in high school weighing less than 150)
Straight Arm Rope Pulldown
35x20
50x15
Cable Row
100 2x10
Hack Calf
120x10
180x10
240x8
200x8
3 Likes
Last night I had my last massive cheat meal before the end of my cut. After eating 1600 calories throughout the day I ate some appetizers, Caesar salad, a ribeye, loaded sweet potato with a few drinks all at a happy hour then when I went home I picked up Chinese food (general tsos with fried rice and broccoli) and a mcflurry then finished with a pack of tiny sugar cookies and a Twix bar. Woke up this morning only at 160.4 which is fantastic and puts me in range to hit my target of 153-154 by Friday August 4 when I will likely end my cut and go into a deload training week eating at maintenance before reversing into a bulk.
Today I woke up late so I trained in the evening. Workout is below:
Thursday July 27, 2023
Arms + MISS Cardio
Rope Pushdown
20x15
30x12
40x10
50x8
60x6
Close Grip Bench Press
45x10
135x8
185x6
225x3
255x1
275x1
225x10 (better than last week when I hit 8 reps after pre exhaust and I hadn’t hit a heavy single prior)
185x12
Flat DB Rollback
25’s x15,10,8
Life Fitness One Arm Pushdown
10x20
20x8 + 4 forced
15x8 + 4 forced
(These felt fantastic using the cable with no handle/attachment)
EZ Bar Curl
30x12
50x10
80x8
100x6 (very strict)
Cybex Preacher Curl
60x10
75x10 + 3 + 2 (rest pause)
Incline DB Hammer Curl
40’s 2x10
Incline DB Curl
I’m guessing 30’s as they weren’t labeled x8
Dropset 30’s x3 (failed 4) + 10’s x10
(30 sec rest between sets)
MISS Cardio
Elliptical legs only
10 mins, .57 miles, 121 cals
Sauna 10 mins
Todays nutrition:
1799 cals pre fiber and sugar alcohol
1627 net cals
34.5g fat
86g carbs (43g net carbs)
286g protein
29g fiber
14g sugar alcohol
2 Likes
Yesterday I woke up at 161.4 and did a full blown PSMF day with macros below:
1250 cals pre fiber and sugar alcohol
1162 net cals
25.5g fat
44g carbs
211g protein
17g fiber
5g sugar alcohol
This was mind bogglingly difficult but I also walked for under 19 minutes in the blistering heat yesterday then swam for 60-90 mins at night. Funny the temperature of the water was 88 degrees but I was freezing beyond belief I guess due to being at such low bodyfat levels now compared to ever before. The result was I woke up back at 155.8!!! Next post will be my leg day from today.
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Saturday July 29, 2023 (AM BW 155.8 as mentioned in my last post)
Leg Day
Body Master Standing Calf Raise
85x10
115x8
145x8
175x6
Donkey Calf Raise
240x10
280x10 (PR)
320x8 (PR)
360x6 (PR)
Precor Lying Leg Curl
50x12
80x10
110x8
Dropset 140x6 + 100x3 + 70x3
Dropset 120x6 + 90x3 + 60x3
High Bar Squat
45x8
135x8
225x6
275x4 (add belt)
315x6 (great set being this lean and without wraps!)
225x10 (I didn’t push this; my body was already feeling shot so I didn’t want to do a Widowmaker. Decided to get more volume from isolation movements afterwards below).
Precor Leg Extension
100x10
140x8
Dropset 160x8 + 90x5 + 50x5
Bulgarian Split Squat
30’s x8
Dropset 30’s12 x + 15’s6 x BWx6
3 Likes
Macros yesterday:
1765 cals pre fiber and sugar alcohol
1593 net cals
41g fat
102g carbs (59g net carbs)
247g protein
31g fiber
12g sugar alcohol
2 Likes
Sunday July 30, 2023 (AM BW 156)
Chest & Abs
Smith Incline Press
15x8
105x8
155x6
190x5
225x1
245x2 (gigantic PR; 2 plates and a 25 per side. Unbelievably happy about this with being in my last week of cutting)
225x4 (1 rep off tying my PR from last smith incline session but being after 245x2 I’m happy)
Flat HS Bench
98x8
188x6
238x4
278x5 (PR; 3 plates per side)
238x7 (few reps shy of tying my PR but I’ll take it with all the work prior to this set)
Incline DB Fly
55’s x8
65’s x6
70’s x6 (PR)
Weighted Dip
BWx8
BW + 45 x6
BW + 90 x3 (felt unstable; close to tying old PR. Should’ve just repped out the previous lighter set)
Seated Cable Fly
60x10
50x10
Sauna 20 mins (Abs done in sauna)
Reverse Crunch on sauna bench BW 2x20
Leg Raise BW 2x15
Preworkout shot upon waking
3 Likes
PM Cardio
Yard work/Mowing the lawn
42:39
Walk 2.14 miles - 38:06
First mile was slower as I was walking with one of my kids riding their bike and pushing one of my kids in a stroller. Second mile was a lot faster (about 16:40) as my kid riding their bike went inside.
Nutrition
1890 cals pre fiber and sugar alcohol
1714 net cals
46g fat
123g carbs (79g net carbs)
246g protein
35g fiber
9g sugar alcohol
3 Likes
Monday July 31, 2023 (AM BW 156.4)
Back & Shoulders
One Arm HS Lat Pulldown
46x8
71x8
91x6
116x8 (PR)
Chest Sup T-Bar Row
90 + Machine x8
135 + Machine x6
160 + Machine x4
180 + Machine x6 (big PR; 4 plates + machine/bar)
135 + Machine x10
EZ Bar Straight Arm Pulldown (Wide Grip)
60x15
90x12
120x10
150x8 (PR)
110x10
80x12
60x15
(FST-7)
HS Rear Delt Fly
115x10
150x8
Dropset 185x6 + 140x3 + 95x6
Dropset 160x6 + 115x4 + 70x6
Nautilus Shoulder Press
100x8
130x6
160x6
Rest Pause 190x8 + 2 + 1 (probably a PR)
Cybex Side Lateral
40x10
60x8
Rest Pause 80x8 + 3 + 2
Rest Pause 70x8 + 2 partials + 3 + 2
Sauna 20 mins
4 Likes
PM Cardio
Walk 3 miles 47:17 (PR time for a 3 mile walk)
Nutrition:
1862 cals pre fiber and sugar alcohol
1678 net cals
38g fat
126g carbs
254g protein
32g fiber
14g sugar alcohol
3 Likes
Tuesday August 1, 2023
Non lifting day. Woke up at 155.8.
PM Cardio
Walk 2 miles 33:11
Nutrition
1520 cals pre fiber
1436 net cals
28g fat
54g carbs (33g net carbs)
263g protein
15g fiber
6g sugar alcohol
4 Likes
Wednesday August 2, 2023 (AM BW 155.2; new low!)
Leg Day (Glute/Ham Focused)
The workout was complete trash. First day in the gym this year I’d say that I didn’t feel like Superman. Completely overtrained unfortunately but I’m not surprised. Calories are incredibly low now and I’ve been training to failure for months without a Deload. I am ending my cut today and maintaining through next Saturday with a very slow reversal into a conservative bulk starting Saturday August 12. I want to maintain my abs and vascularity through my vacation from this Saturday through next Thursday, so my diet will average the same macros as midway through my cut.
Full workout below as usual:
Conventional Deadlift
135x5
225x4
315x3
365x1 (add belt)
405x1
Sumo Deadlift
365x1
405x1
Conventional Deadlift
435x0 (very sad. I hit 365x12 stiff legged deads last week after 455 sumo, and I’ve done 455x3 before during my cut but at 163-165)
Sumo Deadlift
435x0 (incredibly sad since I hit 455x1 last week and 435x4+ before)
Flex Seated Leg Curl
40x10
70x10
100x8
120x8
Unilateral Leg Curl
25x8
20x8
Seated Calf Raise
50x12
90x8
Weighted Crunch
BWx15
BW + 30 x20
Amazing cut and I’m around 8% bodyfat now. The pic below is probably the best my Abs have been and is pre workout. Hit 2 great meals so far today but need to be very careful the rest of the day to not get out of hand with my macros. I am super excited to see how strong and big I’ll get when I bulk up!
4 Likes
Nutrition
2423 cals
2171 net cals
55g fat
147g carbs (84g net carbs)
293g protein
24g alcohol
50g fiber
13g sugar alcohol
4 Likes
Second day of rest yesterday and my body is starting to feel better. Resting again today then will do some light cardio with Bodyweight training tomorrow.
Nutrition yesterday
3333 cals pre fiber and sugar alcohol
2953 net cals
77g fat
238g carbs (143g net carbs)
352g protein
40g alcohol
66g fiber
29g sugar alcohol
My last meal was a gigantic one full of protein (162g) so I woke up at 157. Before eating that meal I was around 2300 cals and weighed 156.2 last night. It wasn’t even a cheat meal I was just eating the rest of my cooked chicken and vegetables before they went bad but it was a lot. I’m going to limit my food intake until 6pm this evening as I’ll be heading out to have a good cheat meal but will need to make sure I do not binge eat. Tomorrow will be a low calorie day and then Sunday I plan to maintain around 2300-2500 cals a day for a couple days on vacation.
4 Likes