First Cutting Log

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    Quote Originally Posted by Lukef2000 View Post
    Yeah it's actually going good! I haven't lost any weight Over the last 5 days but I have gone down a notch on my belt. Will report weight on Monday. Have been doing plenty of cardio and haven't had any problems with shin splints. But I haven't done any HIIT yet because I don't want to push it. Oh and I ordered my goodies the other day...
    Yeah Don't push it... But also push it, if you know what I mean which goodies you ordered? goodies as in supplements and diet aids??

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    Day 28
    Night shift. Supposed to be a scheduled rest day but I went for a run. About 4k in 20 minutes. Calories are low but I was suppose to be up all night.... I wasn't lol I ended up rolling out my airbed at 2130 and slept till 0500. Getting paid to sleep in awesome. Calories 1662 I'm going to have to delete myfitnesspal and reinstall it because it's playing up. Not giving me my daily summaries. Have decided to give leangains a shot instead of going keto. I have fasted since 2100 last night and won't eat till 1300 today. I will trial this for a week and see how it goes.
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    Quote Originally Posted by zubda345

    Yeah Don't push it... But also push it, if you know what I mean which goodies you ordered? goodies as in supplements and diet aids??
    Yeah I am starting to realize that I'm going to have to work around these things and I'm starting to realize what j can and what j can't do. Haha they are supplements but they're not the ones you can buy from a shop. Going to jump on a test cycle with an oral kickstart. Have three vials of test coming and 100 anadrol pills. Should get me back to my former self.
    •   
       

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    Day 29
    Shoulder and abs day
    Dumbell shoulder press
    70s x 11 x9 x 7
    Hanging leg raises
    bw x 12 x 12 x 12

    Smith Machine shouldr press
    110 x 6
    90 x 11 x 9
    Weighted Crunches
    150 x 10 x 10 x 10

    Dumbell front raise
    35s x 12 x 12 x 10
    Hanging leg raises
    bw x 10 x 10 x 10

    Side lateral raise
    30s x 6
    25s x 12 x 10
    weighted crunches
    150 x 10 x 10x 10

    Rear Delt Cable Flyes
    30ps x 12 x 10 x 10

    Barbell Shrugs
    100 x 12 x 12 x 12
    Dumbell shrugs
    90s x 10 x 10 x 10

    Got to admit transitioning to lean gains diet sucks! tha first fast when your used to being a grazer is tough!!! today was carb refeed day too so im having a lot of starchy carbs as i havent had F all in he last week. Will be back to normal calories tomorrow around 2200 - 2400 on weights days and no more than 1800 - 2000 on cardio / off days. Lets hope hat tomorrows fast goes better than todays. Fock i was getting cranky! LOL. Weight was varied today between 182 - 184 deopending on the scales iwas using. regardless thats at least 2 pounds iv lost this week. starting to see definition around my shoulders and the top of my abs show now when i flex. i havent seen them in awhile
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    Day 30.
    Lean gains day two. Today was nowhere near as bad as yesterday. About a hour after waking my hunger passed and i actually went 18hours without food due to having clients at the gym. Still havent sorted my calorie counter but I had wpi, yoghurt, 6 egg omlette and a natty PB sandwich for breakfast at 1500. Just had my second meal of a birthday roast pork and veges . I did have a small piece of cake. I have another birthday dinner tomorrow at a restaurant but I'll try and stay relatively clean.
    Today was back day
    Deadlift
    135 x 10
    225 x 10
    365 x 4
    350 x 5
    310 x 10
    225 x 10

    Chins
    Bw x 8 x 8 x 6 plus two negatives on the last set.

    T bar rows
    190 + bar x 11 x 10 x 9

    Bent over rows
    135 x 12 x 12 x 12

    Straight Arm pulldowns
    155 x 8
    140 x 8
    130 x 7 my Lats were toasted!

    Had to be quick today as my mrs and I had plans and I had a very lazy morning lol! Time for my last meal of the day.
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    Day 31
    Today I had to travel 125 miles to mum and dads house. It's my birthday today so were going out for dinner to a steakhouse. I broke my fast at a shopping centre by having roast beef and three vege. I also had a protein shake and a nut bar. Will be having a big dinner then a smaller meal for my last one of the day.
    I hit chest and triceps today I started light because of the problems I've been having. There was hardly a sign of that pain which is good. I could feel where it was and it was tender to touch but no pain whilst lifting.
    I'll only list my work sets in today's workout.
    Dumbbell chest press
    90s x 11 x 9 x 8

    Incline BB bench
    175 x 11 x 9 x 7

    Chest press machine
    175 x 12 drop 135 x 12
    175 x 12 drop 135 x 12
    225 x 12 drop 175 x 8 drop 135 x 6

    Dumbbell overhead extension
    85 x 11 x 10 x 8

    Skullcrushers
    55 x 8 x 8 x 8
    Close grip ez bar bench press
    55 x 8 x 6 x 6

    Rope pushdowns
    60 x 10 x 9 x 8

    Took it pretty easy but still hD a good pump and I reduced rest periods to keep my heartrate up. Had a few too many carbs tonight I think but I'll be doing cardio every day from now until Sunday so I'm sure that'll take care of it
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    Why do you do shoulder presses on smith machine? y not barbell presses or even machine presses (they are similar to smith machine presses but I prefer doing machine presses over smith machine presses)? Ain't Tbar rows and Bent over barbell rows kindda same? Y not do only one of em and put rest of the effort on other remaining exercises?
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    Quote Originally Posted by zubda345
    Why do you do shoulder presses on smith machine? y not barbell presses or even machine presses (they are similar to smith machine presses but I prefer doing machine presses over smith machine presses)? Ain't Tbar rows and Bent over barbell rows kindda same? Y not do only one of em and put rest of the effort on other remaining exercises?
    I do smith machine straight after I do dumbbells so I need the safety since my training partner (130 lb) female can't really spot me on a barbell. The shoulder press machine at my gym Is FOCKED. it just feels really awkward. Yeah TBar and bent over rows are similar but most rowing movements are similar and those are the two where I can lift the most and let's be honest who doesn't like lifting heavy :P
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    Day 32
    Travelled home today and didn't get back till late. I was absolutely shattered when i got to the gym and the weights reflected that. Have been following leangains for 5 days now but my diets been a bit dirty due to being really busy. Will be on point over the Easter holiday as I'm working all weekend and the start of next week! I have three off days in a row coming up due to the gym being closed and working day shift until Monday.
    Legs day
    Leg press
    750l x 10 x 9 x 8

    Bb squat
    265 x 6
    225 x 10 x 10

    Leg Extension
    Plate 9 of 10 x 12 x 11 x 9

    Stiff legged deeds
    135 x 10 x 10 x 10

    Seated calve raise
    175 x 18 x 15 x 13

    Standing calve raise
    200 x 10 x 10 x 10
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    Day 33
    Not much going on today i will sort out my calorie counter this weekend so I can start tracking my diet again. Today is an off day I won't actually be exercising until Monday. Still getting hunger pangs all day until I break my fast. Bcaas don't do much to help it either. I'm down another 2lb my bodyfat calipers should ve here on Monday so I should get an aroundabout figure of where I'm at.
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    Day44
    Not much going on today either I'm on shift all the easter break so I'm just doing the Intermittent fasting thing and eating quite small since I'm not working out or exercising. I downloaded myfitness pal again today and logged my calories as 1575. Its quite easy to not eat the amount of food your supposed to on IF. To ve quite honest I'm not sure if this IF is for me. I've been struggling hard since I started it. I'll give it another week before making up my mind totally. I almost collapsed the other day doing legs! I weighed in today at 185. Only three more pounds to lose.
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    Quote Originally Posted by Lukef2000 View Post
    I do smith machine straight after I do dumbbells so I need the safety since my training partner (130 lb) female can't really spot me on a barbell. The shoulder press machine at my gym Is FOCKED. it just feels really awkward. Yeah TBar and bent over rows are similar but most rowing movements are similar and those are the two where I can lift the most and let's be honest who doesn't like lifting heavy :P
    U should be happy you have a partner... I don't have any...
    Well you are right about that everyone likes to lift heavy!

    Quote Originally Posted by Lukef2000 View Post
    Day44
    Not much going on today either I'm on shift all the easter break so I'm just doing the Intermittent fasting thing and eating quite small since I'm not working out or exercising. I downloaded myfitness pal again today and logged my calories as 1575. Its quite easy to not eat the amount of food your supposed to on IF. To ve quite honest I'm not sure if this IF is for me. I've been struggling hard since I started it. I'll give it another week before making up my mind totally. I almost collapsed the other day doing legs! I weighed in today at 185. Only three more pounds to lose.
    Great going man! Lose those 3 lbs asap and start gaining lean maSS! BTW You can still lose this mass even if you start eatting to gain...
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    Day 35
    Calories 1561. Had a big day at work today training cutting cars apart so time flew by!! There's just something about using big tools that make you feel like more of a man LOL! Big compound day tomorrow. My body should be primed and ready after three days off exercising and lifting!
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    Quote Originally Posted by zubda345

    U should be happy you have a partner... I don't have any...
    Well you are right about that everyone likes to lift heavy!

    Great going man! Lose those 3 lbs asap and start gaining lean maSS! BTW You can still lose this mass even if you start eatting to gain...
    Yeah I know but I had my mind set on a certain weight so when I get down to 180 I'm going to try a recomp. Stay the same weight but lose BF and gain LBM! Should be interesting to see if I cam pull it off. It's easier said than done!!
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    It's always easier said than done.. But congrats bro... It's been good.... I look forward to your Growing log after this is done...
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    Day 36.
    Big compound day.
    Squats
    310 x 3 my strength has gone down here which is unfortunate. The last Two times I've squatted I've had trouble lifting this weight!
    285 x 6 even this was a struggle
    265 x 10 x 10
    225 x 12

    Deadlift
    375 x 2 PR!! Stoked!! Ive been stuck on 355 for a long time now! How can one lift get weaker then you PR on another one WTF!!
    355 x 8
    310 x 8
    265 x 12
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    Compound day continued. (hit send button by accident)
    Dumbbell press
    90s x 8 x 7
    85s x 7

    Dumbbell shoulder press
    70s x 11 x 9 x 7

    Dips
    Bw x 12 x 12 x 12 I will start putting weight on these again this week as that pain seems to have subsided
    Diet ha been good. I stopped leangains due to being on night shift but will resume it tomorrow night . I was actually at my goal weight this morning when I woke up but I was 4 pounds heavier this afternoon so I'll probably give it another week then my cut will done
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    Quote Originally Posted by zubda345
    It's always easier said than done.. But congrats bro... It's been good.... I look forward to your Growing log after this is done...
    Thanks bro will probably run this log for another week or until I get stable weight for 3 days. I am down to my goal weight as of this morning but until I stay that weight for a few days my dieting will continue
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    Quote Originally Posted by Lukef2000 View Post
    Thanks bro will probably run this log for another week or until I get stable weight for 3 days. I am down to my goal weight as of this morning but until I stay that weight for a few days my dieting will continue
    Yeah you should... Fortify your self at the present stage right now...

    Can u post ur current pics now?
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    Day 37
    Didn't train today due to being on night shift. Calories are 1622. Macrcos 50% protein 30% fats 20% carbs.
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    Quote Originally Posted by zubda345

    Yeah you should... Fortify your self at the present stage right now...

    Can u post ur current pics now?
    Yeah I'll take some pics tomorrow and post them up. I'm thinking about taking it out for a bit longer. Revised my target down to about 176. That's 80kg on the dot. That's only 4-6 pounds which shouldn't take too long to lose. I think I'll be switching back to leangains for another week. I was supposed to switch back last night but I forgot.....
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    Day 38.
    Finished night shift this morning so it's usually a slow day. Did manage to hit the gym for an arms session.
    Arm Day
    Dips
    Bw + 65 x 11 x 9
    Bw + 45 x 11 dropset Bw x 6

    Overhead tricep dumbbell extension
    85 x 11 x 9
    80 x 11 dropset 40 x 6

    Tricep straight bar pushdowns
    145 x 13 x 11 x 9

    Hammer grip chins
    Bw x 10 x 8 x 7

    Dumbbell curls
    35 x 9 x 8 dropset 20 x 10

    Cable preacher curls
    70 x 12 x 10 x 9

    Diet has been a bit relaxed today but it hasn't been bad. Just a few more carbs than usual. About 150 - 200g and about the same in protein.
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    Took a three point caliper test today and came up with as low as 13.6 or as high as 15.5 so I'll go with a 14.6 since it's in the middle. Not quite at that 12% yet. Mustve had more at on me than I thought!
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    How is this pic compared to when you began?
    Gonna start a cut myself soon but going keto.. Dropping carbs to under 20 grams a day..

    Good lifts mate..
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    Quote Originally Posted by ozHarris
    How is this pic compared to when you began?
    Gonna start a cut myself soon but going keto.. Dropping carbs to under 20 grams a day..

    Good lifts mate..
    I've lost about 15lbs. Theres a pic of me at the start on page 3. Yeah I'm a big fan of the Keto diet. I've personally seen it work wonders if done correctly. Its F ing hard to get under 20g of carbs a day due to the small amounts that are hidden in everything but it's doable if your committed to it!
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    Day 39
    Shoulders and abs
    Seated dumbbell shoulder press
    70s x 8
    65s x 7
    60s x 10
    Hanging leg raises
    Bw x 12 x 12 x 12

    Barbell shoulder press
    135 x 6
    110 x 8 x 7
    Weighted crunches
    160 x 12 x 12 x 12

    Dumbell Front raise
    35s x 12 x 12 x 10
    Hanging leg raises
    Bw x 10 x 10 x 10

    Side lateral raises
    25s x 10 x 11 x 10
    Weighted crunches
    160 x 12 x 12 x 12

    Cable reverse flyes
    30ps x 12 x 11 x 9
    Barbell shrugs
    225 x 10 x 10 x 8
    Dumbbell shrugs
    90s x 8x 8 x 8

    I didn't get around to getting my food log done but diet was on point. Broke my fast with a 6 egg omelette a mass gainer protein shake and a natty peanut butter sandwich.
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    Good work, can definitely notice the changes.
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    Day 40
    Hit legs today and F me It was not good. First set of heavy squats and I started to feel lethargic and had dizzy spells. This tends to happen to me when I get severely carb depleted. I will carb up today probably take in around 250 - 300g carbs.
    Leg day
    Squats
    265 x 8 x 8 x 8 i have knocked the weight down a bit due to not quite getting low enough with 310. I will have to work my way up when I start to bulk but I can't see myself going over 285 until then

    Leg press
    450 x 12 x 12 x 12

    Leg extension
    225 x 12 x 13 x 12

    Stiff legged deads
    135 x 10 x 10 x 10

    I was on serious time constraints today as I had 11 houses to view ( I think I've found my new house ). I had to stop by the chemist on the way out and grab some glucose jelly beans. I was pale and looked F O C K E D. Looking forward to carving up tho. Diet will be dirty today so I won't log it LOL!
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    Quote Originally Posted by ozHarris
    Good work, can definitely notice the changes.
    Thanks bro!!
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    Hit up chest yesterday. That pain has come back above my collarbone so I'll have to book in and see the doc. Still managed to get the 90s up but had to lower the weight half way through my second set
    Chest day.
    Dumbbell chest press
    90s x 9 x 4
    80s x 7
    70s x 8

    Incline dumbbell chest press.
    80s x 10 x 7
    70s x 8

    High pulley cable crossovers
    55ps x 10 x 10 x 10
    Dumbbell pullovers
    70 x 10 x 10 x 10

    Dips
    BW x 13 x 12 x 11

    Straight bar pushdowns
    110x 10 x 10 x 10

    I've had some major time constraints lately and my diet has been off the last two days because of it. Hopefully this whole buying another house situation will be over soon because it has been stressful!
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    Day 42
    I was supposed to hit my back today but I've come down with a violent bug so no training today. Felt like I could have gone down late this afternoon when I started to come right but thought I'd better not push it. Cardio only the next two days. Should hopefully clean up some of this water I'm carrying around from my dirty carbup the other day.
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    Don't go too intense on the cardio, mid intensity and about 30-45 mins of cardio will surely cleanup the water...
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    Quote Originally Posted by zubda345
    Don't go too intense on the cardio, mid intensity and about 30-45 mins of cardio will surely cleanup the water...
    Nah I can't go past moderate intensities due to getting focking shin splints! It's been hard to cut down without HIIT. My weight has remained constant even tho the last few days haven't been ideal in both training and diet. I have 2lbs left to lose so I'm thinking after I drop this water I'll be good to start my recomp attempt. Need to put on some mass!
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    Day 43
    Burn day today. Was short on time but still managed to get out 300cals in 25 minutes. Another burn day tomorrow. Calories for today 1649. 214g protein 65g fats 69g carbs 36 fibrous. Ratio of 50% protein 36% fats and 14% carbs.
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    Go do it then... You know yourself better than me... And yeah add mass!
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    Day 44
    Hurt my foot at work today so I had to skip the gym. Ill weigh myself tomorrow. Diet was on point.
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    Day 45
    Looks like today will be the last day of my cut. I did a few caliper tests today and got a consistent 13%. I'm also down to 175 which is about where I want to stay. I'll start my recomp tomorrow until I start my cycle in about a month or so. But all in all I've learnt a lot from this cut a few mistakes which I'll know not to do next time as I have lost some muscle. Not much but Enough to lose some weight of my main lifts. When I start my cycle log I'll post a link in here!
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    Quote Originally Posted by Lukef2000 View Post
    Day 45
    Looks like today will be the last day of my cut. I did a few caliper tests today and got a consistent 13%. I'm also down to 175 which is about where I want to stay. I'll start my recomp tomorrow until I start my cycle in about a month or so. But all in all I've learnt a lot from this cut a few mistakes which I'll know not to do next time as I have lost some muscle. Not much but Enough to lose some weight of my main lifts. When I start my cycle log I'll post a link in here!
    State your mistakes...
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    Quote Originally Posted by zubda345

    State your mistakes...
    ^^^ give us a final over view of your whole cut..
  

  
 

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