My journey to cutting

[toddgranit]

Great progress.
Keep it up.
Peace

 

[mk3less]

Thanks! Very cool did a personal best for squats today 355x7 after a 20hr fast!

 

[gokix811]

Finally! Under 200lb.. 198lbs 3 more to go to reach my short term goal.

Happy for you! And grats on the PR - it's an amazing feeling!

 

[mk3less]

Ok so I have I few days left to reach my short term goal (Aug 5) I don't just want to reach my goal but pass it. So for the last few week I drop my Cal to 1820 and up my protein level so my diet now look like this 35% protein 38% carb 27% fat that's my weekly avg. So far is working out a whole lot better. Maybe because the extra protein ?? Idk.

Todays work out

Deadlift
225x8
315x8
355x5

Leg press
200x10
400x10
530x5

D.B incline press
75x8
80x8
85x6
90x6

D.B Shrug
100x8
105x8
110x8
115x7. Up 5lb every set.

Barbell curl
80x8
90x8
100x8
100x6

Standing calf rise
275x12
295x12
315x11

Dip
First and last set no weight but my own body weight ten rep.
Weighted 20x10, 30x8
tottal of 4 sets.

 

[toddgranit]

Great workout!
Nice numbers.
Peace

 

[mk3less]

Thank Todd I really want to hit the 100lb dumbells for chest press so close. Maybe a few more weeks.

 

[mk3less]

So today I decided to switch up my squat routine. Normally I would do sumo squats witch is just like a regular squat but your stance is wider then your shoulder. I've been reading about bottom up squats and decided to give it a go. In a bottom up squat you place the pins on the squat rack at the same level as you parallel position so when yo place the bar on the pins your squat will start at the bottom and you push your self up. With each rep your going down to the pin rest for a second then back up. Killer work out it take a whole lot more out of you to do the same weight as a regular squat.

Bottom up squats
135x8
225x8
315x7 this is when it got serious it really took a lot out of me! since I hit a new PR last week of 355 I figure I'll try it again.
355x0 I could literally hear the bar lol at me! The thing didn't even came up off the pins. Then I almost passed out. So I lower the weight and tried again
335x1 one freaking one! Now I'm getting discourage but determine to finish this work out with 4 sets. So back down I went.
315x3 smh! You win bottom up squat but it's not over. By this point my legs felt like jellow I will def be doing this some more.

Thigh adductor
190x12 three sets

Thigh abductor
150x12 three sets

Dumbell bench press
75x8
80x8
85x8
90x5
95x5

One arm dumbbell row
75x8
80x8
85x8
90x5

Dumbbell shoulder press
55x8
60x8
65x5
70x4

By the end of today's work out I was ready to go back to bed

 

[toddgranit]

Wow!
Great workout.
How long did it take?
Peace

 

[mk3less]

Thanks. This workout took me longer than average it was about an hour and twenty min. From 4:30am to about 5:45am the squats slow me down a lot!

 

[mk3less]

198lbs

 

[mk3less]

Progress pic

 

[toddgranit]

Outstanding progress!!
Congratulations.
Peace

 

[mk3less]

Thank you so much. But the journey is not over!

 

[gokix811]

Been very impressed by your journey so far! Congrats mk and keep it up!

 

[mk3less]

thank you

 

[mk3less]

Ok 4 days late but I hit my goal and then some as of today I'm @ 195lb 13%bf. New goal 185lbs 10%bf by October.

 

[gokix811]

Ok 4 days late but I hit my goal and then some as of today I'm @ 195lb 13%bf. New goal 185lbs 10%bf by October.

Killin' it, mk! Every time I stop in you've hit a new goal, haha! congrats

 

[mk3less]

Thanks gokix! Trust me it has not been easy. Has been many times when I ask my self at the gym why the fudge I'm doing this. But I know the end results are going to be well worth it. Plus the bonus of an healthier life.

 

[mk3less]

Ok since reaching 195lb I decided to bump my calories from 1800 to 2030 until I reach 185lbs afterwards I will bump it to maintance 2530 and see how that treats me.

Todays workout

Barbell squat (bottom up squat)
135x8
225x8
315x8
315x8 making progress on these once I reach a pr of 355 I'll go back to regular squats and hope to hit new PR's

Thigh adductor
three sets of 190x12. Might have to add another set as I can go any heavier do to the machine being maxed out.

Thigh abductor
three sets of 150x10

Legs extension (nice and slow)
115x10
130x10
150x10

Dumbbell bench press
75x8
80x8
85x8
90x5
95x3

One arm dumbbell row
75x8
80x8
85x8
90x5

Dumbbell shoulder press
55x8
60x8
65x7
70x5

Dumbbell incline fly
three sets of 45x10 nice and slow.

Hammer curl
20x12
25x12
30X10 nice burn on this set

Cable triceps pushdown
60x12
70x12
80x10
90x5
50x15

Overall good workout today this was after a 20hr fast. I'm gong to have to brake my diet a little today as my wife is taking me out for my birthday dinner. After ten weeks one cheat day shouldn't do too much harm (I hope)

 

[gokix811]

Hey happy birthday! Enjoy it! Yours is the day before mines

 

[mk3less]

Thank you! Happy birthday to you too! Leo's are awesome

 

[mk3less]

Good workout this morning definetly felt like progress was being made.

Deadlift
225x8
315x8
355x6

Leg press
200x10
400x10
530x8 ( won't be long before I hit the 600 mark )

D.B incline press
75x8
85x7 ( my gym only has 1 set of 80's so I had to grab the 85's not to slow down my work out )
85x5 ( had to take a longer brake after this set. Burn was starting to kick in pretty good )
90x5

D.B shrug
100x8
105x8
110x8
115x8

Barbell curl ( was starting to run out of time so had no break between sets )
80x8
90x8
100x3 ( bi starting to hurt but the good type of hurt ) had to take a 30 sec brake
100x3

Calf rise
295x12
315x12
335x10 new pr!

Parallel bar dips
Three sets of 10

 

[mk3less]

Another week another pound down to 194. And amazingly my performance in the gym keeps improving.
Wednesday log

Squat (bottom up)
135x8
225x8
315x6
315x3

Thigh adductor
4 sets 190x12

Thigh abductor
3 sets 150x12

Dumbbell bench press
80x8
85x8
90x7
95x4
95x3

One arm dumbbell row
75x8
80x8
85x8
90x7

Dumbbell shoulder press
55x8
60x8
65x8
70x4 no spotter I was surprise I was even able to get it up off my shoulders. It always seems those first 3-4 inches are the worst!

Saturday log

Deadlift
225x8
315x8
355x7

Leg press
200x10
400x10
550x5 ( my goal is to hit the 600 mark with in the next few weeks )

Leg extension
115x10
130x10
150x10

Dumbbell incline press
80x8
85x8
90x7
90x5

Dumbbell shoulder shrug
100x8
105x8
110x8
115x8

Dumbbell incline fly
45x10
45x10
50x10

B.b curl
80x8
90x8
100x7
100x5

Standing calf rise
275x12
315x12
335x11

Parallel bar dip
0x10
20x10
30x8

Cable tri pushdown
60x12
70x12
80x12
90x5
50x15 ( I like to feel the extra burn at the end that the only reason why I do this set )

Hammer curl
20x15
25x15
30x10

If you notice Saturday's are my longest workout day take me about 1hr and 45min first thing in the morning with out a care of the world.
I love saturday

 

[mk3less]

Great workout today Was able to hit some long time goals today.

Barbell squat
135x8
225x8
315x8
315x8

Adductor
4 sets 190x12

Abductor
3 sets 150x12

Dumbbell bench press
80x8
85x8
90x5
95x4
100x3 (I've been wanting to do this for a long time now finally was able to do it. Only 3 time but it's a start)

Cable seated row
150x8
165x8
180x8
195x6 oh yea new high

Dumbell shoulder press
55x8
60x8
65x8
70x8 yep feeling strong today.

 

[xFireBullx]

Nice progress man!
Which omaron scale are you using? And how is the bf% measurement compared to your caliper measurements?

 

[mk3less]

Thanks! I'm useing the HBF-514. The B.F reading on the scale can be all over the place is kinda frustrating.one day it could read 13% the next it could be 15% I have not figure out why. Water weight?? The calipers are more consistent but their is also a lot of room for user error. Their is days that I get the same readings on both scale and caliper

 

[toddgranit]

Scales that measure body fat send a mild electric current through you when you stand on it, or hold it, and calculate the time it takes to travel.
Since electricity takes the shortest distance between two points, the kind you stand on ends up measuring the body fat in your lower body only,up one leg and back down the other. The kind you hold only measure your upper body, up one arm and down the other.
Because of this they are almost always wildly inaccurate.
You are better off using Skin fold calipers.
Peace

 

[mk3less]

Ok so in tha case of the scale that I use it also has a handle you hold. So would it go up your legs and down your arms? So if that's the case why so much fluctuation?

 

[toddgranit]

Because the water in your body fluctuates, muscle is primarily water, the skin holds water, the blood etc.
Their is little to no water in adipose tissue.
The water in your body effects the current.
Again most are highly inaccurate, you can do as good a job just looking in the mirror and guessing.
To track your progress a simple tape measure and a mirror are going to be your best tools.
By the way your making great progress, keep it up.
Peace

 

[mk3less]

Thank Todd for the info and compliment .

 

[xFireBullx]

Cool your replies helped me as well. I was asking because I was thinking of buying one of those scales - but only if it was accurate. I guess I will stick to my calipers.
Thanks Tod and mk

 

[xerbia]

Getting shredded!

 

[mk3less]

Getting shredded!

Thanks that's the goal! Down to 191lb and still putting some good numbers at the gym. Hurt my lower back glute area during Karate last night so my squats was not up to par this morning.

Todays log.

Wide squats
135x8
225x8 (three set) this wear it started to hurt so I kept it at that for the rest of the workout set.

Thigh adductor
190x12 four sets

Thigh abductor ( this really hurt my glutes so I had to lower the weight hope to get better soon because this sucks )
100x12
100x12
100x10

Leg extension
115x10
140x10
165x10

Dumbbell bench press
80x8
85x8
90x8
95x4
100x3

One arm dumbbell row
75x8
80x8
85x8
90x8

Dumbbell shoulder press
55x8
60x8
65x7
70x6

Dumbbell incline fly
45x10
45x10
50x10

Cable tricep push down
60x12
70x12
80x9
90x6
50x15

Hammer curls
20x15
25x15
30x10

Revers barbell curl
30x12
40x12
50x9

 

[mk3less]

Progress pic 191lb @ 12% B.F

 

[gokix811]

Great progress mk! Looking good

 

[xFireBullx]

Nice progress man! Just compared this new pics to your day 1 pics.. geebus! Keep it up bro!

 

[GS400]

Congrats!!!

 

[mk3less]

Thank you all. It's been a fun journey so far. I'm loving the challenge of improving every week! Down to 190lb this week.

Today I walked into the gym with two goals that I was determined to set. I was only able to set one of those goal but overall it was a good workout.

Sumo deadlift
225x8
315x8
365x6 (I was determined to set a new pr of 405 but after 3 faild attempt I had to settle for 365. O so close another 40 lb to go)

Leg press
200x10
400x10
600x5 (this was my other goal that I was able to set)

Leg extension
115x10
140x10
165x10

Dumbbell incline press
80x8
85x6
90x8
75x4

Dumbbell shoulder shrug
100x8
105x8
110x8
115x8

Dimbbell incline fly
45x10
45x10
50x10

Barbell curl
80x10
90x10
100x5
100x5

Standing calf rise
315x12
335x12
355x12

Parallel bar dip
25x10
35x10
45x8

Cable triceps push down
60x12
70x10
80x6
90x5
50x15

Hammer curl
25x15
27x15
30x12

Overall not bad and this was at the towards the end of a 18hr fast.

 

[mk3less]

A side by side comparison of 215lb and 191lb

 

[mk3less]

Quick up date down to 190lb. 5 more pound to loose to reach my goal and 3% body fat. I'm still doing 19hr a day fast and consuming 1900 cal on non workout days and 2150 on workout days. Strength still improving.

 

[mk3less]

So I decided to give front squats a try this week. Wow what a big difference compared to regular squats def can't go as heavy as a back squat. I had to play with the grip till I finally settled on cross grip felt the most comfortable to me. I enjoyed doing them so I think I'm going to alternate my workout from front squat to back squats.

Front squat
95x8
135x8
155x8
175x8

Thigh adductor
190x12 four sets

Thigh abductor
150x12 three sets

Dumbbell bench press
80x8
85x8
90x7
95x5
100x4

Cable seated row
150x8
165x8
180x8
195x7

Dumbbell shoulder press
55x8
60x8
65x8
70x7

 

[AaronJP1]

:bigok:

I'll follow.

 

[saggy321]

Quick up date down to 190lb. 5 more pound to loose to reach my goal and 3% body fat. I'm still doing 19hr a day fast and consuming 1900 cal on non workout days and 2150 on workout days. Strength still improving.

How did you workout that you need to lose only a further 5lbs to achieve 3% body fat? If you're currently at 12% you would need to lose 9% body fat to achieve 3%. A 1% drop equates to 1.9lbs and if you don't add or lose muscle in the process then this equates to 17.1 lbs. Very good progress by the way.

 

[mk3less]

No no that's not what I ment lol. I need to lose 5lb and a further 3% body fat to reach my goal of 185lb and 9% body fat. Wow is a 3% body fat even possible? And to tell you the truth by this point I'm not even consern with the weight I'm more focus on the body fat number. Because if I end up at 195lb and 9% body fat I'll take that too. Shoot it would be even better 200lb and a 9% I'll be rip!

 

[saggy321]

No no that's not what I ment lol. I need to lose 5lb and a further 3% body fat to reach my goal of 185lb and 9% body fat. Wow is a 3% body fat even possible? And to tell you the truth by this point I'm not even consern with the weight I'm more focus on the body fat number. Because if I end up at 195lb and 9% body fat I'll take that too. Shoot it would be even better 200lb and a 9% I'll be rip!

Haha...makes sense. I thought your goal was achieving 3% bf. I think some body builder may have achieved this aided by a concoction of synthetics....I think 9% is achievable without losing perspective!

 

[mk3less]

It's been a weird week my weight has gone as far up to 198 and back down to 190. Water weight ?? Maybe I don't know. But other then that it's been a good week. I continue to get stronger and leaner.People at the gym are starting to take notice and ask question. A lot of them freak out when I tell them I do a 19hr fast lol!.

Sat log

Sumo deadlift
225x8
315x8
365x5

Leg press
200x10
400x10
600x10. Woot woot!

Leg extension
115x10
140x10
165x10

Dumbbell incline press
75x8
80x8
85x8
90x7

Dumbbell shoulder shrug
100x8
105x8
110x8
115x8

Dumbell incline fly
45x10
45x10
50x10

Barbell curl
80x8
90x8
100x8
110x3

Standing calf rise
335x12
355x10
375x8

Parallel bar dip (weighted)
25x10
35x10
45x9

Cable tricep push down
60x12
70x11
80x7
90x4
50x15

Hammer curls
25x15
27x15
30x10

 

[mk3less]

Tip the scale at 188 this morning.
And a back shot pic

 

[saggy321]

Looks impressive....! Leaning out very nicely!

 

[gokix811]

Super impressive lats + shoulders! Keep going, mk!

 

[mk3less]

Super impressive lats + shoulders! Keep going, mk!

Thank you very much to both you and saggy. It's sure been fun. According to the skin fold test I'm down to 11.7% B.F. Single digits by year end or bust!

Todays work out. I was a little out of it everything felt so heavy had to take a little longer between sets.

Barbell sumo squat
135x8
225x8
225x8
315x8

Thigh adductor
190x12 (4 sets)

Thigh abductor
150x12 (3 sets)

Dumbbell bench press
80x8
85x8
90x6
95x4
100x3

One arm dumbbell row
80x8
85x8
90x8
95x6

Dumbbell shoulder press
55x8
60x8
65x7
70x5