8/31:
Ate a scoop of protein and a half cup of oatmeal. I then left for the gym and on the way, i drank some preworkout and a half scoop of intraworkout. Upon arriving to the gym, i warmed up before heading to the power rack to spark leg day. First up was squats. I did 4 warm up sets n things felt smooth so i was ready to put in work. First set was 305 for 5 reps. Second set i went up to 310 but all i could muster was 4 reps. Third set I dropped back down to 305 but only could do 4 reps. Last set was 305 but again, 4 reps was all that could be done. The thing ive noticed after the first set was that my core is starting to collapse on the way up so I definitely will need to work on getting my core stronger since I want to make my squat stronger. Next was walking BB lunges for 3x12 (135,135,140). Leg press followed for 3x10 (540,550,555). Glute ham bridges were next (since the leg ext was occupied) for 3x12 (145). Stiff leg dead lifts were next 3x10,10,8 (175,175,180). Leg extensions followed for 7x12,11,10,10,9,9,9 (110,115,115,115,120,120,125). Last was seated leg curls for 7x12,12,12,10,9,9,8 (120,120,120,120,125,125,125). Afterwards I had a date with the treadmill for sprints. I did 8 rounds of 1 minute walking (4.0 speed) and 1 minute sprinting (after the first 1, I was wondering why the hell am i on here). For the sprints I did 11.0,11.0,11.0,11.0,11.5,11.5,11.5,12.0. After this, my body was exhausted n after stretching n downing the remaining size on, i rushed home showered, then ate some ground beef, beans, 1/2 cup of corn and some spinach
woke up this morning, threw on sweats, took my fat burner and did 35 mins on the elliptical. My legs were a bit fatigued (from yesterdays leg and sprint session) so it was a bit more difficult than normal but i still broke a really good sweat. Tonight it back and triceps day highlighted by deadlifts (will look to get a set on video). Will definitely be utilizing some foam rolling to help loosen up the legs.
9/1:
Took a protein shake and a half cup of oatmeal at 450. 14 mins later, i was out the door on the way to head to the gym. On the way, I downed some preworkout with a half scoop of intraworkout. Upon arriving, i warmed up (including some foam rolling) before heading to the olympic rack to spark back day. First up was deadlifts. I did 4 normal sets and although my legs n core were a bit fatigued, I was ready to put in work. First set was 425 which i got for 5 reps... or you can watch below
Second set i stayed at 425 but was only able to muster 4 reps. Third set was a complete let down as I barely eeked out 3 reps (3rd rep i barely completed). Fourth and final set i did 3 reps but with more convincing than the third set. It seems I have plateaued a bit with deadlifts (like squats). Atleast starting next week, ill space the two atleast by 2-3 days to give optimal recovery for my legs and core. Next up was Wide grip pulldowns for 3x12,12,10 (115,115,120). I stayed at the pulldown machine to do V-bar pulldowns for 3x10,10,8 (110,110,115). BB rows immediately followed for 3x10,10,8 (185,185,190). Cable rows were next for 3x12,12,10 (90,95,100). Last for back was straight arm pulldowns for 7x12,12,12,10,10,9,9 (45,45,45,50,50,50,50). Now was time for triceps. First was rope pushdowns for 3x12,12,10 (60,60,65). Next was close grip bench press for 3x10,10,8 (175,175,180). Last was machine dips for 3x10 (240,240,255). Last was overhead cable ext for 7x12,12,12,12,10,10,9 (54,54,54,57.5,57.5,57.5,59). ALso on sets 3,4,6,7 of the overhead cable ext, i supersetted hanging leg raises for 4x20. After stretching, I headed home , then mixed a scoop of unflavored whey with the rest of my intraworkout and eating some pasta and deer meat.
woke up this morning, took my fat burner, and then did 35 mins on the elliptical. Legs feeling like linguini but otherwise was a productive session that produced a good sweat. Chest, calves, and cardio tonight.
9/2:
Ate a grapefruit and drank a protein shake at 450. Around 5, I was out the door and heading to the gym. On the way, I downed a preworkout. Upon arriving, I warmed up before heading to the weights to spark chest and calf day. First up was DB flys for 4x12,12,12,10 (35,35,35,40). Next was incline DB bench for 3x10,10,8 (80,80,85). Decline DB bench followed for 3x10,10,8 (75,75,80). Last for chest was machine chest press for 7x12,11,10,10,10,9,10 (100,100,100,100,100,105,100). Now was time for calf work. First was calf raises on the leg press for 4x20,20,18,15 (410,410,420,420). Last was standing calf raises for 7x20,20,18,16,15,15,15 (120,120,120,120,135,135,135). Now was time for cardio. I did 5 rounds of Kettlebell snatches w/ each arm x5 (30), kettlebell swings w/ each arm x5 (40), and burpees x10. Afterwards I downed the rest of intraworkout with unflavored protein powder then once getting cleaned up, I had some grilled chicken, meatballs, a couple of pigs in a blanket, and spinach.
Woke up this morning and ate 4 eggs, 2 strips of turkey bacon, and a cup of oatmeal. 30mins later I was out the door to head to the gym. On the way I downed some preworkout mixed in with a half scoop of intraworkout. Once I got there, I warmed up before heading to the Olympic rack to spark shoulder day. First was clean and press. I did 4 warm up sets before it was time to go live. First set was 155 for 5 reps. Second set was 155 and again I hit 5 reps. Third set was 160 which I eeked out 5 reps. Last set I put on 160 and got 4 reps, on the 5th one I got the clean part up but couldn't complete the press (on video below).
Next was rear delt fly for 4x12 (15,15,20,20). Arnold press was next for 3x11,10,9 (55). Smith machine upright rows followed for 4x12,12,10,10 (115,115,120,120). Last was cable Lat raises for 4x12 (10,10,15,15). Now was time for abs work. I did 4 rounds of: weighted crunches x25 (20), Russian twist x20 (15), and V-Ups x15 rounds. After that was time for stair climber for 15 mins with 45s walk and 45s sprint. For the slow period I did level 7. For the sprint sessions I did 16,16,17,17,17,18,18,19,19,20. I accidentally did an extra set of 17 (i was watching college game day so that caused me to lose count lol). Afterwards, I stretched before eating grapefruit and downing the rest of intraworkout and unflavored protein. Now time to rest, recover, and enjoy LOTS of college football for the rest of the weekend (GO CLEMSON, ECU, AND ODU). Cheat meal tonight and will post pics of it.
Dinner on Saturday night ended up being hot dogs, beef tips, and mashed potatoes at my nephew's bday party so I didnt take any food pics
9/4:
Woke up this morning and immediately weighed myself. Came in at 201.2. Also got in some progress pics as well:
Im down to the final two weeks of my cut so things is about to get really intense. Carbs will be slashed to 100g 6 days a week (low carb) then one day will be high carb day. My high carb day will either be on Sunday and will be aiming for 400g of carbs (thats gonna be a bit of work). Also Fasted Cardio was still be 5 days a week but and non family walk days (tues+thurs) ill be doing 40-45mins. Also Ill be doing 4 days of HIIT cardio for 15-20 mins (one of those days will be Sunday since Flag football starts this upcoming Sunday). Looking forward to see how things go and to finish out the cut strong.
This morning I woke up, took my fat burner, threw on some sweats, and we went on our family walk. Since we were both off, we walked longer than normal and got in 35 minutes. I didnt sweat much but we enjoyed ourselves. Afterwords, I made and ate breakfast (4 eggs, 1 strip of turkey bacon, and a small pancake). 30mins later, I was out the door to head to the gym. On the way i downed some preworkout. Upon arriving, I warmed up before heading to the power rack. Today was Legs (including calves) and Shoulders day. First up was squats. I did 4 warm up sets before it was time to go live. First set was 275 for 8 reps. Second set was 275 for 8 reps. Third set was 280 for 8 reps. Fourth and final set was 280 for 8 reps. Although I was exhausted, I still had lots of work to be done because next up was deadlifts! After 3 warmup sets, it was go time. First set was 370 for 8 reps. Second set was 375 for 7 reps. Third and final set was 375 for 7 reps. Leg press immediately followed for 3x8 (560,570,580). Now was time to do some shoulder work. I had to be mindful since i had just blasted shoulders on Saturday. First up was standing military press. First set was 135 for 8 reps. Second set was 135 again for 8 reps. Third set was 140 for 6 reps. Last set was 140 for 6 reps. Next up was a superset of shoulder work with calf work. First was seated DB military press 3x8,8,6 (70,70,75) and standing calf raises 3x8 (210,225,225). Our final superset to complete the workout was smith machine upright rows 3x8 (125,125,130) and seated calf raises 3x8 (160,165,170). Afterwards i stretched then downed my remaining intraworkout with unflavored protein powder and ate a grapefruit. Now time to rest and recover before tomorrow fasted cardio session. Also looking forward to tonights big game tonight
Woke up this morning, took my fat burner, and knocked out 40 mins on the elliptical. Was able to work up a really good sweat. Tonight will be chest, triceps, abs, and yoga
9/6:
Ate a 1/2 scoop of oatmeal and 1 scoop of protein around 450pm. At 5pm, I left for work and it was off to the gym. On the way, i downed some preworkout. Upon arriving, I warmed up before snagging a flat bench to spark chest, tris, and abs. First up was BB bench press. Last time i did BB bench press, I was feeling a discomfort in the area under my biceps by my armpit so i wanted to monitor that while warming up. I did 4 warmup sets n there wasnt any pain so it was time to put in work. First set was 230 for 8 reps. Second set I went up 235 for 7 reps. Third set I stayed at 235 and got 6 reps. Last set was 235 and again I hit 6 reps. I was pleased with the effort, considering I didnt do BB bench in 3 weeks. Next was Incline DB bench for 3x8,8,5 (85,85,90). Last for chest was decline DB bench for 3x8,67,6 (80). Now was time for tricep work and first was Machine dips for 4x8 (270,270,285,285). Last for triceps was close grip bench presses for 4x7,6,6,6 (180,180,175,175). Now was time for abs. First was smith machine hip thrust for 4x15,15,12,12 (275). Last was hanging knee raises for 4x15 (15,15,20,20). Now was time for cardio. I did the stair climber for 15m doing 45s walk n 45s sprint. For the walk it was at level 7. For the springs i did 16,16,17,17,18,18,19,19,20,20). Afterwards I stretched before heading home and downing the remaining intraworkout with unflavored protein and eating a grapefruit. Was highly pleased with todays effort and energy
Woke up this morning, threw on sweats, and we went on a family walk for 25 mins. It was pretty dark and cool outside so no sweat was broken. Tonight is back, biceps, and cardio.
9/7:
Ate my preworkout meal (half cup of oatmeal and a scoop of whey) at 450. At 5, I left work and made my way to the gym. On the way, I took my preworkout. Upon arriving, I warmed up before heading to the weights area to start back and biceps day. First up was BB rows. First set was 190 for 8 reps. Second set was 190 and again i hit 8 reps. Third set was 195 for 7 reps. Last set was 195 for 7 reps. Next was Incline Bench DB rows for 3x8,8,6 (45,50,55). Cable rows immediately followed for 3x8,8,6 (105,110,115). BB shrugs were next for 4x8,8,6,6 (245,245,250,250). Now was time for biceps. First up was standing straight bar curls for 4x8,8,8,6 (90,95,95,100). Next was seated DB curls for 4x8,8,8,5 (30,35,35,40). Now was time for forearm work. First was reverse ez bar curls for 3x8 (55,65,65). Last was behind the back wrist curls for 3x8 (55,65,75). Afterwards was time for cardio. Initially I was going to do HIIT work on the elliptical, but after 2 mins of work, I was bored out of my mind and knew it wouldnt be too effective. I decided to do the stairclimber even though I had did it the day before n with leg day looming the next day. To change things up however, i changed up the scheme. Usually I did 45s of walking n 45s of sprinting, but this time around I decided to up the intensity. I did 1m of walking and 1 m of sprinting for 16 minutes. For the walking portion I did 7 as usually. For the sprints i did 16,17,18,18,19,19,20,20) Afterwards I was gassed but glad it was done. I stretched before heading home and mixing the remaining intraworkout with unflavored protein and ate a grapefruit.
woke up this morning, took my fatburner, threw on my hoodie and sweatpants and knocked out 40 mins on the elliptical. I will admit the first 20 mins were a struggle and my body was a bit sluggish. I was able to pick it up the last 20 mins and overall was still able to break a good sweat. Shoulders and legs (including calves) to be worked tonight along with a 16 mins HIIT session with the treadmill
8/8:
Ate a 1/2 cup of oatmeal with a scoop of whey at 450pm. I then left work 10mins later. On the way to the gym, I had my preworkout. Upon arriving, I warmed up before heading to start leg and shoulder day. First up was Leg extensions for 4x20,20,16,16 (110,110,115,115). Next was seated leg curls for 4x20,20,16,16 (120,120,125,125). Now was time for shoulder work. First up was standing db lat raises for 3x20 (20,20,25). Next up was cable front raises for 3x20 (20,25,30). Last for shoulders was lying rear delt flys for 3x20 (15). Now was time for calf work. First was leg press calves for 3x20,20,16 (420,420,430). Last was seated calf raises for 3x20,18,16 (110,115,115). Afterwards it was time for sprints. I did 1m walk and 1m sprint for 16 mins. For the walking portion, I did level 4 speed. For the sprints I did: 11,11,11,11.5,11.5,11.5,12,12. Afterwards, I stretched before heading home and downing the rest of my intraworkout with unflavored protein. Quick turnaround with chest, triceps, and abs at 430 in the morning.
Woke up this morning and made breakfast. 30 mins later, I was out the door. On the way I downed some preworkout with a half scoop of intraworkout. After arriving, I warmed up before heading to start back and biceps day. First up was wide grip Lat pulldowns for 3x20,16,16 (105). I stayed at the pulldown station to do behind the neck pulldowns for 3x16,20,16 (90,80,80). Straight arm pulldown with a rope immediately followed for 3x20,17,16 (35,40,40). DB shrugs was next for 4x20,20,16,16 (75). Now was time for bicep work. First up EZ bar cable curls for 3x20,20,16 (35,42.5,50). Next was incline DB curls for 3x20. DB hammer curls was next for 3x20,20,17 (20,25,30). Last was palm down DB wrist curls for 3x20 (5,5,8). Afterwards, I stretched before heading home and downing The rest of my intraworkout with some unflavored protein powder along with a grapefruit along with a serving of joint supplement. Now time to get ready for our cookout tonight then My first flag football game tomorrow. Progress pics and weight update to come tomorrow.
9/11:
Woke up this morning and checked in at 201.8 (i blame the burgers, hot dogs, cake and ice cream from Saturday night). Also got in some progress pics:
Had my flag football game today. Game went well and we won 26-7. Was in on one series which was about 5-6 plays but didnt get too much work since our offense was on the field most of the game.
Now we are on the final week of the cut. Time to really lock down the diet. Carbs will be reduced down to 80-84g per day and may drop even fewer the final few days. Also fasted cardio on tues, thurs, and sat will be 45 mins. Post workout HIIT cardio will be 4 days for 20 mins (not including flag football on Sundays). Will do abs atleast 3 times this week. Time to finish the cut strong.
woke up this morning, took my fat burner, and we went on our family walk for 30 mins this morning. No sweat was broken but we had a good time. Tonight is legs and shoulders (will also squeeze in some cardio if time permits).