My journey to cutting

[loganchristop]

Looking awesome, now get your goals at an even lower BF ~!

 

[mk3less]

Thanks. That is the plan single digits bf %

 

[ozHarris]

Late joiner but I'm in.
Great work mate!

 

[mk3less]

Late joiner but I'm in.
Great work mate!

Thanks. And it's never too late the fun it's just starting!

 

[mk3less]

Still chipping away at it with nice slow steady progress.
Monday log

Sumo deadlift
225x8
315x8
365x6 ( the 405 mark still eludes me but soon I will pull you!)

Leg press
200x10
400x10
600x10

Dumbbell incline press. ( I felt a little weak in this department today idk win some you lose some )
75x8
80x8
80x6
75x6

Dumbbell shoulder shrug
100x8
105x8
110x8
115x8

Barbell curl
80x8
90x8
100x7
110x4

Standing calf rise
315x10
335x10
355x10

Weighted dips (I like to do these holding a dumbbell in between my legs)
25x10
35x10
45x8

 

[zleeb82]

Great progress, I'm in for the rest!

 

[mk3less]

Great progress, I'm in for the rest!

Thanks

 

[mk3less]

Wed log

Front squat 135x8 155x8 175x8 195x8

Thigh adductor 190x12 four sets

Thigh abductor150x12 three sets

Dumbbell bench press 80x8 85x8 90x8 95x7 100x6

Cable seated row150x8 165x8 180x8 195x7

Dumbbell shoulder press 55x8 60x8 65x8 70x7
seems I hit a plateau on shoulders can't seem to go higher than 70lb. I don't have a problem pressing the 70lb I'm having problems getting the first rep up off my shoulders. So I've been getting a spotter to give me a lift off for the first rep.

 

[mk3less]

Sat workout
3hr long Kyukushin Karate brown belt test. My everything hurts! That was one of the hardest thing I ever had to do!

 

[PrimiFit]

Nice progress!

 

[mk3less]

Nice progress!

Thanks!

 

[mk3less]

It's been a tuff week so far. For my job we have to get a flu shoot and I don't care what they I always seem to get a cold/ flu right after so been trying to do my best.

Wend log

Rack pull
225x8
315x8
405x4

Leg press
220x10
420x10
620x7

Dumbbell incline press
75x8
80x8
85x7
90x6

Dumbbell shoulder shrug
100x8
105x8
110x8
115x8

Parallel bar dip
25x10
35x10
45x4

 

[gokix811]

Still got it done though! Hope you feel better!

 

[mk3less]

I got into a car accident driving home after work yesterday. I walked away without a scratch. But I think I might loose my pride and joy :'( hope insurance company treats me well!!
On a better note down to 187lb and starting to look very lean ill do an update pic when I hit 185.

 

[toddgranit]

I got into a car accident driving home after work yesterday. I walked away without a scratch. But I think I might loose my pride and joy :'( hope insurance company treats me well!!
On a better note down to 187lb and starting to look very lean ill do an update pic when I hit 185.

Sorry to hear about you car, but at least your okay.
You have the right attitude.
Congrats on the progress.
Peace

 

[Lukef2000]

I got into a car accident driving home after work yesterday. I walked away without a scratch. But I think I might loose my pride and joy :'( hope insurance company treats me well!!
On a better note down to 187lb and starting to look very lean ill do an update pic when I hit 185.

The main thing is that your ok bro. You can always buy another pride and joy but you only have one of you. Whats your goal weight?

 

[mk3less]

Thanks guys! My goal weight it's 185 so I should be hitting that goal within the next week or two. I don't think I want to go any lighter then that but I do want to add more muscle. So this should be an interesting balancing act. But when I hit single digits bf, if I add some weight and stay below 9% I wouldn't mind maybe 190/195?

 

[soul0wner]

It's been a tuff week so far. For my job we have to get a flu shoot and I don't care what they I always seem to get a cold/ flu right after so been trying to do my best.

Wend log

Rack pull
225x8
315x8
405x4

Leg press
220x10
420x10
620x7

Dumbbell incline press
75x8
80x8
85x7
90x6

Dumbbell shoulder shrug
100x8
105x8
110x8
115x8

Parallel bar dip
25x10
35x10
45x4

Where do you work?

 

[mk3less]

I'm a power plant operator at a hospital. One of the perks is you always up to date on your vaccines.

 

[soul0wner]

I'm a power plant operator at a hospital. One of the perks is you always up to date on your vaccines.

Yeah, I was going to say sounds like you work at a hospital. Me too, same thing.

 

[gokix811]

Sucks about your car, but so glad to know you are OKAY and SAFE! :grouphug:

 

[mk3less]

Thanks gokix.

Today's log

Sumo dead lift
225x10
315x10
385x4

Leg press
220x10
420x10
620x8

Incline dumbbell press
75x10
80x9
85x8
75x7

Dumbbell shoulder shrug
100x8
105x8
110x8
115x8

Barbell curl
80x10
90x8
100x8
110x3

Standing calf rise
315x10
335x10
375x10

 

[mk3less]

Hit another accomplishment today! I received my Brown Belt in Kyukushin Karate. And a few month out before I test for my Purple in Brazilian JiuJitsu.

 

[toddgranit]

Congratulations!
Nice work!
Peace

 

[mk3less]

Thanks Todd. And WTF! Is this deer valvet crud!

 

[toddgranit]

These deer antler velvet benefits are due to the amazing formation and the over 390 active ingredients.
These over 390 active ingredients including IGF, minerals, glucosamine, chondroitin and more, you can see why this 2,000 year old “cure all” has the power to regenerate the body and mind.

WTF?

 

[mk3less]

It's official I'm 185lb. Now the trick is to stay @ 185-190 but continue on cutting fat. So I'm making a few changes first I'm cutting down on my fasting time from 19hr to16hr. I'm also changing my workout routine for the next month or two instead of going heavy all the time I'm going to have a heavy day, medium day and a light day. Hope its going to help me from feeling burnt out all the time. Ok let's see how this is going to play out. Hear we go on my quest for single digit B.F.

 

[gokix811]

It's official I'm 185lb. Now the trick is to stay @ 185-190 but continue on cutting fat. So I'm making a few changes first I'm cutting down on my fasting time from 19hr to16hr. I'm also changing my workout routine for the next month or two instead of going heavy all the time I'm going to have a heavy day, medium day and a light day. Hope its going to help me from feeling burnt out all the time. Ok let's see how this is going to play out. Hear we go on my quest for single digit B.F.

Woooo in on this quest! Interested to see how your new workout regimen plays out. Also 19 -> 16 hr fast will be a nice change!!

 

[AaronJP1]

It's official I'm 185lb. Now the trick is to stay @ 185-190 but continue on cutting fat. So I'm making a few changes first I'm cutting down on my fasting time from 19hr to16hr. I'm also changing my workout routine for the next month or two instead of going heavy all the time I'm going to have a heavy day, medium day and a light day. Hope its going to help me from feeling burnt out all the time. Ok let's see how this is going to play out. Hear we go on my quest for single digit B.F.

Still watching... Sounds like a plan. Doing any cardio?

 

[mk3less]

Well I dont run or anything like that but my martial arts training does a heck of a job for getting my hart pumping

 

[mk3less]

Ok this is the routine I plan to run for the next few month starting Monday. The only change I made was for the 20rep squat I change it to a front squat instead because I like how those make my abs feel magical.

The 20 Rep Squat HLM Full Body Workout

The 20 Rep Squat HLM Full Body Workout takes a slightly different approach to packing on muscle. You will be squatting twice a week, with Monday being a heavier squat day. On Friday you will perform a single 20 rep set of squats. This set is brutally hard, but provides impressive results. This full body approach is for the experienced beginner or intermediate lifter who is no longer making quality muscle gains on training splits, and wants to try something shocking and different. Monday is your heavy training day - you will perform simple, heavy compound movements. Wednesday is your light training day - exercises will involve higher rep sets. Friday is your medium training day - you will work in moderate rep ranges with primarily heavy compound lifts.

Training Level - Beginner +.
Target Group - Beginner or intermediate looking to shock your body and pack on muscle mass? This program is for you.
Days Per Week - 3 (Monday, Wednesday, Friday).
Routine Duration - Continue using this program as long as you are making consistent progress.

Monday
Exercise Sets Reps
Squat 3 3-5
Deadlift 1 5
Bench Press 3 3-5
Seated Barbell Press 3 3-5

Wednesday
Exercise Sets Reps
Leg Press or Leg Extension 2 15
Dumbbell Flys or Weighted Chest Dip 2 15
Lat Pull Down or Wide Grip Pull Up 2 15
Leg Curl 2 15
Dumbbell Lateral Raise 2 15
Skull Crushers or Cable Tricep Extension 2 15
Concentration Curl or EZ Bar Preacher Curl 2 15
Seated Calf Raise 2 15
Rear Laterals 2 15

Friday
Exercise Sets Reps
Squat 1 20
Dumbbell Bench Press 3 6 to 10
Bent Over Row 3 6 to 10
Romanian Deadlift 2 6 to 10
Seated Dumbbell Press 3 6 to 10
French Press or Close Grip Bench Press 2 6 to 10
Barbell Curl or Dumbbell Curl 2 6 to 10
Standing Calf Raise 2 6 to 10
The 20 Rep Squat HLM Full Body Workout Notes:

20 Rep Squat. It may take you several weeks to work up to your first full 20 rep squat set. Be patient, and pick a relatively light starting weight. Challenge yourself, and try to add 5 pounds to the bar every week or two.
Light Day. Light day training should be challenging but not to failure. You want to push yourself and increase weight when possible.
Heavy Day. For bench press, seated press and squats, add weight when you can perform 3 sets of 5 reps with the same weight. For the deadlift, try to add 5 pounds every other week - or 10 pounds per month. If you fail to hit 5 reps for a set, drop the weight by 10 pounds on your next workout.
Medium Day. Medium day training should be challenging but not to failure. For each listed exercise, use the same weight for all sets. When you can perform 10 reps for all sets, add 5 pounds to the lift.
Deadlifts. Perform 3 warmup sets prior to your one training set. Your first warmup set will be 50% of your heavy set weight for 5 reps. Your second warmup set will 70% of your heavy set weight for 5 reps. Your third warmup set will be 90% of your heavy set weight for 5 reps.

 

[mk3less]

Left @ 185. Right @191

 

[gokix811]

I was looking at your before pics from June and your core/abs look shredded these days!

 

[mk3less]

Thank you it's come a long way on the last 4mo from 216 to 185. But I want it to be more shredded!

 

[AaronJP1]

Where did that routine come from?

 

[mk3less]

It's from an old muscle and strength article about full body routine. What's your input on it?

 

[toddgranit]

Left @ 185. Right @191

Wow!
Great progress!!
Peace

 

[mk3less]

Today was the first day of my new workout routine.
Monday (heavy day)

Barbell squat
135x5
225x5
315x5

Deadlift
225x5
315x5
385x4

Barbell bench press
185x5
205x5
225x4

Barbell shoulder press
135x5
135x4
135x4
These wear interesting have not done shoulder press with a barbell in a long time. Compleatly different feeling than with dumbbell. Looking forward to seeing how this routine going to work out.

 

[PrimiFit]

Hit another accomplishment today! I received my Brown Belt in Kyukushin Karate. And a few month out before I test for my Purple in Brazilian JiuJitsu.

Congrats! How many belts before the black one?

 

[mk3less]

Thanks. This is it next belt is black.

 

[mk3less]

Wed log ( light day )

Leg press
400x15 two sets

Leg extension
150x15 two sets

Seated calf raise
135x15 two sets

Wide grip lat pull down
120x15 two sets

Dumbbell lateral rise
20x15 two sets

Dumbbell bent over delt rise
10x15 two sets. I never thought 10lb could feel so heavy!

Dumbbell concentration curl
20x15
25x15

Cable triceps push down
60x15 two sets

Weighted dip
25x16
25x13

For being light weight this was a hard workout! Feeling sore today.

 

[mk3less]

Sat workout

Front squat
155x20

Romanian dead lift
225x10
225x10

Dumbbell shoulder press
60x10
60x10
60x8

Dumbbell bench press
75x10
75x10
75x8

Barbell bent over row
135x10 three sets

Barbell close grip bench press
135x10
135x9

Barbell curl
90x10 two sets

Standing calf rise
355x10 two sets

 

[mk3less]

My hamstring are killing me today. Must be from the Romanian deadlift from sat. But I gave it my best @ the gym this morning.

Mon Heavy day
Squat
135x5 warm up
225x5 warm up
315x5 three sets

Deadlift
135x5 warm up
225x5 warm up
365x5
365x5
385x5

Barbell bench press
135x5 warm up
185x5 warm up
225x5
225x4
225x4

Barbell shoulder press
85x5
135x5 three sets.

Overall I feel I did well today.and my hamstrings are still sore!

 

[mk3less]

Quick up date. Had to make a few changes on my diet as I kept loosing weight and I didn't want to go below 185. I've been Abel to stabilize my weight and its holding between 185 and 188 so I'm happy with that. Did another skin fold test this week down to 10% bf so it shouldn't be long before I brake into single digits. With the holiday season approaching fast it might be a bit more complicated but my goal is to be down to 8% by the end of this year.

 

[xFireBullx]

Nice man! Im sure you will hit 8% even with the holidays you got the motivation!

 

[AlexErdellan]

Pretty impressive lifts for a cut. Your body pre-cut looks similar to mine when I started. Sadly I'm only 18 and have only been seriously training for about 6 months so my lifts aren't as impressive. Keep up the good work!

 

[mk3less]

Thanks guys. Alex hang in their bro strength will come with time and training you should consider looking into a 5x5 routine you can build some good power that way good luck.

 

[AlexErdellan]

Thanks guys. Alex hang in their bro strength will come with time and training you should consider looking into a 5x5 routine you can build some good power that way good luck.

I've been doing 3x5 and 5x5, it's certainly helped a lot. Thanks and good luck again.

 

[mk3less]

Wednesday log (light day)

Leg press
400x15 two sets

Leg extension
150x15 two sets

Seated calf rise
135x15 two sets

Wide grip lat pull down
120x15 two sets

Dumbbell lateral rise
20x15 two sets

Bent over delt rise
10x15 two sets

Dumbbell concentration curl
30x15 two sets

Weighted dips
25x15 two sets



Saturday (medium day)

Front squat
135x5 warm up
155x20

Dumbbell bench press
50x10warm up
85x10
85x10
85x9

Barbell bent over row
85x8
135x10 three sets

Romanian dead lift
135x8 warm up
225x10 two sets

Dumbbell shoulder press
30x10 warm up
60x10
60x9
60x10

Close grip bench press
85x10 warm up
135x10 two sets

Barbell curl
50x10 warm up
80x10 two sets

Standing calf rise
335x10 two sets.

 

[mk3less]

Last couple of weeks have been a little disappointing. Still holding between 180lb and 185lb and I have managed to get down to 9% bf. But at a great coast in my opinion. I have lost a bit of strength and feel tired. I have also notice it take me longer between set to recover. I'm sure if I raise my daylie caloric intake it help but the problems is I have not reach the amount of leaness I'm after. I still got a bit of fat on the lower section of my abs. Suggestions and advice are highly appreciated.