My journey to cutting

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    Sucks about your car, but so glad to know you are OKAY and SAFE!
    Squats do a booty good.

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    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
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    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.
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    Congratulations!
    Nice work!
    Peace
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    Thanks Todd. And WTF! Is this deer valvet crud!
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    Quote Originally Posted by kinglyvelvet
    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?
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    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.
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    Quote Originally Posted by mk3less View Post
    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!!
    Squats do a booty good.
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    Quote Originally Posted by 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.
    Still watching... Sounds like a plan. Doing any cardio?
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    Well I dont run or anything like that but my martial arts training does a heck of a job for getting my hart pumping
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    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.
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    Left @ 185. Right @191
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    I was looking at your before pics from June and your core/abs look shredded these days!
    Squats do a booty good.
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    Thank you it's come a long way on the last 4mo from 216 to 185. But I want it to be more shredded!
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    Where did that routine come from?
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    It's from an old muscle and strength article about full body routine. What's your input on it?
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    Quote Originally Posted by mk3less
    Left @ 185. Right @191
    Wow!
    Great progress!!
    Peace
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    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.
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    Quote Originally Posted by mk3less View Post
    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?
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    Thanks. This is it next belt is black.
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    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.
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    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
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    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!
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    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.
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    Nice man! Im sure you will hit 8% even with the holidays you got the motivation!
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    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!
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    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.
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    Quote Originally Posted by mk3less View Post
    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.
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    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.
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    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.
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    Still making fantastic progress.
    If you are concerned with your strength loss,
    You might want to consider carb cycling.
    Great job so far.
    Peace
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    You might also be a little fatigued and overtrained. Maybe just talking a week off will get you rested up. Just do some light cardio or something
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    What's your diet looking like on a day to day basis??
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    I'm averaging about 2300 cal about 50% carb 30% protein 20% fat. I have thought about taking a week off but I might not enjoy that. When carb cycling about how much more would need to consume ?
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    Quote Originally Posted by mk3less
    I'm averaging about 2300 cal about 50% carb 30% protein 20% fat. I have thought about taking a week off but I might not enjoy that. When carb cycling about how much more would need to consume ?
    By my calculations your only getting in 172g protein. You need to bump that up to at least 1g per pound of bodyweight. That will ensure that your muscles won't get broken down for for fuel.. Also carb cycling is when you adjust your carbs daily in regard to what your exercising. Higher carb for leg and back and lower carbs for shoulders and arms etc.
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    Do you consume the extra carbs the day before your workout? I workout fasted @ 4am. And I do try to consume about 1 gram of protein per body weight some day I hit that mark some days I'm off by 10-15 grams. Sometimes I find it a bit challenging getting all my protein in and still staying below my calories. I was thinking of going up to maintenance calories for a few weeks to see how it gose then go back on a cut.
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    Well due to a foot injury after yesterday's karate tournament I guess I'll be taking this week off after all . I'll report back Monday see if a week off help.
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    Ok been really busy the last few weeks had no time to update my log. So as I mention I took a week off from the gym I also for the last two weeks have brought my calories up to maintenance level. It's been amazing not only have I kept my weight at 180 but my muscles are starting to look fuller and leaner. My strength level is not back up to wear I like but overall happy with my results so far. But the journey still continues. This weeks log

    Monday

    Box squat
    135x5
    225x5
    225x5
    275x3
    275x4

    Sumo deadlift
    135x5
    225x5
    315x5
    365x5
    315x5 ( I attempted to go for 405 but failed after A few attempts I cut it back to 365 but I was so tired that I failed at that as well so I cut back some more to 315 )



    Wednesday

    Leg curl
    75x15 two sets

    Leg extension
    150x15 two sets

    Seated calf rise
    135x15 two sets

    Wide grip lat pull down
    135x15
    135x12

    Db lateral raise
    20x15 two sets

    Db bent over delt raise
    15x15 two sets

    Db concentration curl
    30x15
    30x12

    Weighted dips
    25x15
    25x12

    Cable tri push down
    60x15 two sets



    Friday

    Front squat
    135x8
    155x8

    Barbell squat (regular squat)
    225x20 ( this workout sucks in so many ways its silly )

    Db bench press
    50x10
    80x8 three sets

    One arm db row
    50x10
    80x10 three sets

    Romanian deadlift
    135x8
    245x8 two sets

    Db shoulder press
    30x10
    50x10 three sets
  

  
 

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