My journey to cutting

[xFireBullx]

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

[xerbia]

Getting shredded!

[mk3less]

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

[mk3less]

Progress pic 191lb @ 12% B.F

[gokix811]

Great progress mk! Looking good

[xFireBullx]

Nice progress man! Just compared this new pics to your day 1 pics.. geebus! Keep it up bro!

[GS400]

Congrats!!!

[mk3less]

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.

[mk3less]

A side by side comparison of 215lb and 191lb

[mk3less]

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.

[mk3less]

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

[AaronJP1]

I'll follow.

[saggy321]

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.

[mk3less]

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!

[saggy321]

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!

[mk3less]

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

[mk3less]

Tip the scale at 188 this morning.
And a back shot pic

[saggy321]

Looks impressive....! Leaning out very nicely!

[gokix811]

Super impressive lats + shoulders! Keep going, mk!

[mk3less]

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