My journey to cutting

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  1. Great progress.
    Keep it up.
    Peace


  2. Thanks! Very cool did a personal best for squats today 355x7 after a 20hr fast!
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  3. Quote Originally Posted by mk3less View Post
    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!

  4. 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.

  5. Great workout!
    Nice numbers.
    Peace
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  6. Thank Todd I really want to hit the 100lb dumbells for chest press so close. Maybe a few more weeks.

  7. 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

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

  9. 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!

  10. 198lbs
    Attached Images Attached Images  

  11. Progress pic
    Attached Images Attached Images  

  12. Outstanding progress!!
    Congratulations.
    Peace

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

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

  15. thank you

  16. 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.

  17. Quote Originally Posted by mk3less View Post
    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

  18. 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.

  19. 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)

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

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

  22. 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

  23. 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

  24. 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.

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