My journey to cutting

[mk3less]

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.

[mk3less]

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

[mk3less]

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!

[mk3less]

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.

[xFireBullx]

Nice man! Im sure you will hit 8% even with the holidays you got the motivation!

[AlexErdellan]

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!

[mk3less]

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.

[AlexErdellan]

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.

[mk3less]

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.

[mk3less]

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.

[toddgranit]

Still making fantastic progress.
If you are concerned with your strength loss,
You might want to consider carb cycling.
Great job so far.
Peace

[mdigregori]

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

[Lukef2000]

What's your diet looking like on a day to day basis??

[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 ?

[Lukef2000]

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.

[mk3less]

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.

[mk3less]

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.

[mk3less]

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