Thanks a lot man!!! Prior to the last 12 months my quads were my best bodypart but my back has completely taken over. Love training back more than anything now!
2228 cals pre fiber and sugar alcohol
2016 net cals
46g fat
186 carbs
267.5g protein
47g fiber
6g sugar alcohol
Bumped calories for today so I wouldn’t lose too fast. Basically autoregulated carb cycling at this point but not to crazy lows on carbs. I prefer keeping fat lower now for heart health and it’s what most bodybuilders especially in the 90’s did.
Warmup (I’ve been doing boat loads of band work; more than before to keep my shoulders healthy)
High Incline Military Press
15 2x10
65x6
(2/10 pain; too much tension)
Barbell Seated Military Press
45x8 (no pain; minimal tension)
95x6 (2-3/10 pain; some tension)
115x4 (no pain or tension so kept moving up)
135x6
155x4
165x3 (PR for free weight upright shoulder press)
CG Decline Bench Press
135x8
185x8
225x8 (probably a PR in name only; decline has always been awkward but offered a plane that didn’t have any tension on my shoulders after military press)
HS Dip
188x10
238x8
278x4
238x8
Rope Pushdown
40x12
30x15
(Triceps were fried)
DB Side Lateral
25’s x12
30’s x10
Dropset 40’s x10 + 20’s x10 + 10’s x10 (PR)
Body Master Standing Calf Raise
100x8
130x8
160x6
190x6 (probably a PR)
Seated Calf Raise
90x10
115x8
135x6
Donkey Calf Raise
140x8
100x8
High Bar Squat
45x8
135x8
225x6
275x6
315x6 w/ wraps (deeper than ever; will be nice to hit this for 10-12 at the depth I hit today. Left quad had tension but no pain. 0 pain in the knee)
HS Leg Press
3pps x10
4pps x8
5pps x8
Barbell Walking Lunges
45x15 per leg
95x10 per leg
Slept in today since it was my only rest day of the week. I walked 2 miles in about 33 mins today after work.
Yesterdays macros were:
1795 cals pre fiber and sugar alcohol
1635 net cals
43g fat
94g carbs
258g protein
36g fiber
4g sugar alcohol
Todays macros were:
1527 cals pre fiber and sugar alcohol
1363 net cals
31g fat
97g carbs
215g protein
27g fiber
14g sugar alcohol
Looking to be 157-158 by Tuesday. I bumped calories for a few days to make sure I didn’t get to my goal for the beach too soon as I was already 160 earlier this week and it’s working perfectly. Today I measured my waist between 30” and 30.5”; going with 30.5” to make sure I don’t count a tight measurement. The last time my waist was this small I was 140 lbs in high school!
Flat BB Bench
45 2x10
135x8
185x6
225x4
255x4
275x1
225x10
(Very happy with my 4 rep and 10 rep sets weighing 159; they felt super smooth)
Incline BB Bench
135x8
185x6
205x4
Strive Fit Chest Press
90x10
135x10
185x8
225x8
255x4 + 2 partials
(My new favorite chest pressing machine. Feels very natural, even better than the hammer strength machines. My gym is adding some new toys and I can’t wait to try others out)
High to Low Cable Crossover
45x12
60x8
45x10
40x10
(45-60 sec rest)
Body Master Standing Calf Raise
100x10
145x8
175x8-9
85x10
Seated Calf Raize
70x12
90x10
115x8
Sauna 20 mins
Strength starting to plateau as I get super deep into this cut but glad I’m holding onto most of it. Can’t imagine what my bulk will bring after a few more weeks of cutting. Going on another beach trip this week but going to stay around maintenance for most of the week.
Nutrition:
2235 cals pre fiber and sugar alcohol
2059 net cals
66.5g fat
117g carbs
292g protein
24g fiber
20g sugar alcohol
The above is estimated as I went to Texas Roadhouse for my dads birthday but got the leanest meat along with a salad and low fat dressing plus chili then used a nutrition calculator I found.
With my workout plus sauna today being 1 hour 45 mins and my heart rate maintaining a steady 150-158bpm during my walk since it was hotter out and I was pushing my son versus my usual 120-138bpm, I ended up going a little bit over what I wanted to for total calorie intake today. My last meal was at 5 but I wanted protein before I get to bed shortly so I had another protein bar. I’m still around a 750 caloric deficit on average per day this past week. I should be good for hitting 157ish by Tuesday for our beach trip.
Monday June 12, 2023 (AM BW 159.8; post workout BW 157.8)
Shoulders/Traps & Abs
Band pullaparts 2x50 + Dislocations 2x10
Body Master Rear Delt Fly
70x15
100x12
130x8
110x10
Smith High Incline/Military Press
15x10
105x8
155x6
195x4 (PR)
175x7 (PR)
Alternating DB Front Raise
20’s x12
27.5’s x10
35’s x8
30’s x8
(Loved these; rarely do them but used a neutral grip as I’ve seen some of the pros like Bumstead do and it felt so great. Massive Front Delt pump which is rare for me)
Cybex Side Lateral
50x10
70x10
40x15
(Side Delts we’re still fatigued from Sundays push session so cut it here)
Cable Rear Delt Fly
30x20
40x15
50x12
60x8
Barbell Shrug
135x10
225x8
315x8
365x6 (PR)
Free Motion Crunch
50x20
60x15
Leg Raise
BW 2x20
Reverse Crunch in Sauna
BW 2x20
30 mins sauna
Other than pressing which is normally 2-3 mins between sets, I kept rest to about 1 Minute and under for everything else today other than maybe shrugs. Made this workout super challenging. Legs on deck tomorrow morning before we go to the beach. My legs are fatigued from all the walking and from deadlifts yesterday so I’ll likely just hit the bike inside today at a slow pace if I do any cardio.
