My journey to cutting

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    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

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    Getting shredded!
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    Quote Originally Posted by xerbia View Post
    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
    •   
       

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    Progress pic 191lb @ 12% B.F
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    Great progress mk! Looking good
    Squats do a booty good.
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    Nice progress man! Just compared this new pics to your day 1 pics.. geebus! Keep it up bro!
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    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.
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    A side by side comparison of 215lb and 191lb
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    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.
  11. New Member
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    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
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    I'll follow.
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    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.
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    Quote Originally Posted by mk3less View Post
    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.
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    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!
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    Quote Originally Posted by mk3less View Post
    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!
  16. New Member
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    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
  17. New Member
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    Tip the scale at 188 this morning.
    And a back shot pic
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    Looks impressive....! Leaning out very nicely!
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    Super impressive lats + shoulders! Keep going, mk!
    Squats do a booty good.
  20. New Member
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    Quote Originally Posted by gokix811 View Post
    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
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    Looking awesome, now get your goals at an even lower BF ~!
    Want to handstand like bruce lee?

    ----------> lostartofhandbalancing.com <---------------
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    Thanks. That is the plan single digits bf %
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    Late joiner but I'm in.
    Great work mate!
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    Quote Originally Posted by ozHarris View Post
    Late joiner but I'm in.
    Great work mate!
    Thanks. And it's never too late the fun it's just starting!
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    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
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    Great progress, I'm in for the rest!
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    Quote Originally Posted by zleeb82 View Post
    Great progress, I'm in for the rest!
    Thanks
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    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.
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    Sat workout
    3hr long Kyukushin Karate brown belt test. My everything hurts! That was one of the hardest thing I ever had to do!
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    Nice progress!
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    Quote Originally Posted by PrimiFit View Post
    Nice progress!
    Thanks!
  32. New Member
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    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
  33. Professional Member
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    Still got it done though! Hope you feel better!
    Squats do a booty good.
  34. New Member
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    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.
  35. Advanced Member
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    Quote Originally Posted by 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.
    Sorry to hear about you car, but at least your okay.
    You have the right attitude.
    Congrats on the progress.
    Peace
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    Quote Originally Posted by 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.
    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?
  37. New Member
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    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?
  38. Senior Member
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    Quote Originally Posted by 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
    Where do you work?
  39. New Member
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    I'm a power plant operator at a hospital. One of the perks is you always up to date on your vaccines.
  40. Senior Member
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    Quote Originally Posted by mk3less
    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.
  

  
 

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