5/26/2022
Morning Weight:
183.6@19.4%
About 6.6lbs to go.
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5/26/2022
Morning Weight:
183.6@19.4%
About 6.6lbs to go.
5/27/2022
Morning weight: 183.8@19.5%
Looks like the drop was not a fluke, but we got to go after this hard now.
5/27/2022
Deadlift
135X10
185X10
225X10
275X17,13,9,9
5 minutes between working sets. Sucking wind pretty hard.
Keep pushin!
Yes sir!Quote:
Originally Posted by Altered Beast
5/27/2022
afternoon
Pulldowns wide
120X10
140X10
160X6
180X4
200X3(Too heavy)
180X4
160X7
SS
Hammer Iso lateral press
20X10
50X10
70X10
90X10
110X10
140X7,5
Iso lateral low row
50X10
70X10
90X12
110X10
140X4
110X10
tricep extension
70X10X5set
SS
Preacher machine
95X8,8,7,7,7
SS
Tricep Machine
150X12
170X11,10,8
150X10
Barbell curl
60X8,7X4sets
Wrist Curl Barbell
30X20
40X20
60X10
60X10
Reverse Wrist Curl
30X10
40X6
Preacher machine
80X10,7,4
SS with
Tricep Machine
130X18,10,7
No rest on the last 2 exercises going for a pump.
The accessory day took an hour and 27 minutes. I am going to knock down the rest to 1 minute between supersets. Also want to keep mixing it up. There's a bunch of shoulder movements that I want to try out.
I bought a lawnmower and cut the grass today and fertilized and started edging. Even though the lawn service here is really cheap I think we're too damned sedentary so I want to take care of the lawn and landscaping.
So I definitely mis-remembered what I did on the Pulldowns last time when I accidentally deleted the workout. There is no way I got 7 reps with 180, it was probably 160.
5/28/2022
Morning weight: 183.8@19.5%
Seems to be the new level. It's the fat behind the obliques, I can't stand it. That has to go.
5/29/2022
4 mile run @ 41:20
Bench
135X10
155X8
185X6
205X4
220X2
185X6,6,6,4,4,4,6
Just holding on during the cut. Hammering out those walks!!!
5/30/2022
CG Pulldowns
100X10
120X10
140X10
160X6
180X4
160X6,5,5,5
SS
Hammer Iso-lateral shoulder press
50X10
70X10
90X10
110X10
140X8
160X3
140X6,4,5
Seated row wide machine
70X10
85X8,8,8,6,6
SS
Lateral raise Machine
(Weak spot)
50X8,8,5,5,6
Preacher Machine
80X10
95X8,7,6,6
SS
Tricep Extension
70X10
85X7,5,5,6
Curls
60X8,8,8,6,8
SS
Machine Tricep extension(Like a Dip)
130X15
150X12,9,11,8
Wrist Curl Barbell
70X12,10,7
SS
Reverse Wrist Curl
40X10,8,8
Notes:
1 minute rest between supersets so it only took a little over an hour. I have a serious weak spot with the lateral raises. There's some damage there I need to work through, so I'll keep that movement and really focus on grabbing reps. Lot's of walks this weekend really pushing to lean up.
5/30/22
Deadhang 25lbsX40sec
I got to get to working on this again. I think I had gone too heavy too soon and it thwarted my progress.
5/31/2022
Morning weight: 193.2@19.2%
New low got to keep pushing!
6/1/2022
Morning weight: 183.4
Squat
135X10
185X10
225X10
275X18,15,11,11
Calve Raise on LP
400X22,16,12,12
Hammer Abd
155X3 fail
105X9,8,6
Notes:
Failed on the Hammer abd machine and since I lost ground I backed off on the weight and I'll rebuild the reps. I think I went up too fast and am outside of the rep range to gain on the abs. With the cut I am lacking a little motivation but it's only 4 more weeks. After the 4th I'll go back to building.
The high rep Squats are causing some confusion at the gym, I'm being looked at funny.
6/1/2022
Bench
135X10
155X8
185X6
205X4
225X1
235X1 fail
205X3,3,3,2,2,2,2,2,2
155X12
Failed at 235, it seems that the rep work that I did at 185 last time did not help me. Decided to try 205. We'll see Sunday. Could be the cut.
6/2/2022
Morning weight: 183.4@19.4%
Weight is holding steady, got to break through now. Just got to hold steady with everything. Stay disciplined.
You got this!
6/3/2022
Morning weight:
184.8@19.6%
I think cutting can drive you absolutely fucking crazy. Especially if you're trying to hold on to muscle. Yesterday I was feeling tight, shredded. The fat on the lower abs is thinning out, I was feeling good. This morning I get on the scale and the weight jumped. Ugh!
6/3/2022
Pulldowns wide
100,120,140X10
160X8
180X5
200X3
160X8
Hammer Iso-lateral press
50,70,90,110X10
140X9
160X6
180X2
140X8
Iso-lateral low row
50X10
90X10
140X4,4,4
Lateral raise Machine
50X6,6,6,7,6
Tricep pressdown
70X10
85X9,8,7,7
Preacher curl machine
95X10
110X8,8,6,5
Tricep Extension Machine (like a dip)
130X15
150X15
170X8,7,6
Curls
60X10,9,9,7,6
Wrist Curl Standing
95X10,10,15,14
Reverse wrist curls dumbells on preacher bench
17.5X10,10,10
Deadhang
BWX64 seconds
Notes:
I felt stronger on everything, except the machine lateral raise, but I think I was burned out from the Hammer shoulder press. The wrist curl variations are new for me, there's a powerlifter that is new there and we've been talking and I saw him doing these on his accessory day so I added them. I'm just really pissed with myself on the cut. I have to eat less.
6/4/2022
Morning weight 184.4
Walked a total of 6 miles yesterday. I have now tightened the meal plan to what I did 2 summers ago to get down to 172.6. Basically 2 vegetables, 1 fruit, 2 proteins, 2 starches and one desert and 2 quarts of water. It is way less food than I want to eat and I know I will not be able to maintain strength with that, but it is only for 3.5 weeks and from a mental standpoint I have to push through now because I don't do well with failure. I'm just not wired for it. I do not need to drop that low, I am carrying around 5 more lbs of muscle this year.
I think the way that I have been doing it is the right way, losing around 2 lbs a month and maintaining strength. I just ran out of time.
6/5/2022
Morning weight: 182.6@19%
New low on this cut. 4.83lbs of fat loss to get to where I was at in terms of body fat % 2 summers ago. I want to get just a little tighter than that.. The fat behind the obliques was not quite tight enough then, One thing at a time though, 24 more days on this hard cut and lets see where we're at.
6/5/2022
Deadlift
135X10
185X10
225X10
275X17
315X5,4,4,6
Son was in town so stayed with the 315. Lost a little top end strength and I've leveled off on the reps, but that was okay. I find deadlifts to be the toughest movement mentally. My son was commenting about how deadlifts with the Texas power bar are a different animal. That bar don't bend.
6/5/2022
Bench
135X10
155X8
185X6
205X4
225X1
235X1
205X4,3X6sets
Notes:
Went better for sure. Seems I need lower reps on the bench
6/6/2022
Morning weight: 182@19.2%
about 5.25lbs of fat loss to go. The BF reading varies a bit based on hydration and other factors but we're in that area around 5lbs of fat loss to go. I would say that 182 is probably the most I should weigh unless I can get a lot stronger than I am currently. I'm not fat and I'm easy striking distance to beach shape. I think 182 with say 3-4 more lbs of muscle would be perfect. Maybe the next goal after this cut?
6/8/2022
Yesterday morning weight: 183.2@19.3%
Todays morning weight: 182.8@19.3%
Lower highs and lower lows. I seem to go in spurts. I do better with short term pushes. I'm off 3 out of the next 5 days, going to really push starting today. See if we can dent it by next Monday.
6/8/2022
Forecast is for rain for most of the day so grabbed a run.
3.7 miles @ 39:20
Going to try and get in a lot of work today.
6/8/2022
Bench
135X10
155X8
185X6
205X4
225X1X5sets
185X8,5X4sets
6/8/2022
CG Pulldowns
Straight sets 2 minute rest
100X10
120X10
140X10
160X8
180X6
200X3
180X6X4sets
Hammer Iso Lateral Shoulder press
70X10
90X10
110X10
140X5
So I tried to add the accessory day to todays schedule and I just ran out of gas. The pulldowns went great and then I hit a wall, so I called it. More walking when the rain lets up.
6/8/2022
Deadhang
25lbs X 48 sec!!!
we got in 4-1/8 miles walking in today.
Every time I really need to eat something I have 5 strawberries. It works, but I'm going to turn into a fucking strawberry.
6/9/2022
Morning weight: 181.8@19.3%
Every single day matters. Push, push, push!!!
6/9/2022
Dead hang
25lbsX58 sec
6/10/2022
Morning weight 181.8 again
Squat
135X10
185X10
225X10
275X18
315X3
335X1
275X6 Almost paused really working the depth
245X4X4sets all reps paused
Hammer abd crunch
140X2 This was way too heavy.
Calve Press
400X23
So 18 reps is all the work capacity I have so at this point there is no point. On the 335 I got stuck at the sticking point but then blasted through so I need 2 things. Some reps with heavier weight to condition the structure and I need to work on strength in the bottom.
6/10/2022
#2
Pullups
25lbsX4,4,4,5,4
T-bar rows
120X12,15,15,14
Overhead Press
65X10
85X10
100X10
115X6
100X9
Curls
65X10
70X10
75X7
80X5,5
Tricep Ext Barbell behind neck
70X12,12,14
In the basement. I love the simplicity of this workout. Lats were sore from the wed pulldowns.
6/26/2022
Morning weight 183.2 @19.3%
Seems like the day after the Squat the weight always jumps. We need to see a lower low now.
I find it hard to keep good for for more than 4-5 reps. 3 is ideal for me.but cant always do 3s.Quote:
Originally Posted by Buckfever
6/12/2022
Morning weight 183.8@19.4%
Same thing happened last time I Squatted, weight went up for a few days. Legs and ass are really sore from the focus on depth. It's disappointing because I have been on point with the meal plan. For sure I can eat less. From a discipline standpoint it's not a problem. It's just that I know that I'm on the edge in terms of intake and if I cut more the power is going to fall off hard.
Things have got complicated for me here because the power has come up better than I expected, especially on the Squat and I have this idea in my head that I want a double body weight Squat for reps.
I think I'm going to cut hard here for a couple of weeks, sacrifice a little strength and then after the 4th go after the strength again.
6/12/2022
14 flights on the Sledding hill with the 40lb vest followed by 6 flights without the vest ~ 41 minutes.
6/12/2022
#2
Bench
135X10
155X8
185X6
205X4
225X1
230X1X4sets
190X6,5,4,4
160X12 fail
A little fatigued from the hill in the morning.
6/13/2022
Morning weight: 182.6@19.2%
I want to see a lower low by the end of the week.
Dead hang
50lbs X37 sec
6/14/2022
Morning weight: 181.8@19%
4.8lbs of fat loss to go. I have lost a little bit of muscle, which I think is just depletion, so it's not even that much.
6/15/2022
Morning weight: 180.8@18.9%
Lower low but losing muscle. Not getting enough protein, very hard to thread the needle. I'm sticking with this meal plan though, it was just too frustrating not seeing the needle move. It's only 4.4lbs of fat to go I'll get that off and then go to maintenance on the meal plan. The muscle should come back.