Trying to cut

[Jglove]

Iv decided I need to try and cut some body fat. Never cut before as I was an o-lineman in hs and college and always needed to gain weight so this is very new for me. Been in apx 500 cal deficet going on 3 weeks now, iv gone from 268 to 253.5. I lost a bit too much too quick but I havent seen any strength decrease just maybe lost a rep here and there. My goal is obv lean out as much as possible but to keep if not gain strength. Il start posting my workouts each day to help keep up with everything and I hope you guys can give some good advice. My goals as I said before are to lean out while keeping strength, i think me best weight will be around 225 lb so that will be the taget weight for now. I will post todays workout shortly, any advice/criticism Is appreciated guys, thanks

 

[SFreed]

Any idea what your Body fat percentage is currently?

 

[SFreed]

Any idea what your body fat percentage is currently?

 

[Jglove]

Havent had it checked but im estimating 15% im 6’ 3” which dosent necessarily matter but it gives you an idea

 

[Jglove]

Chest and back today

Bench press: 185 x 10
205x8, 225x6, 250x4, 275x2, drop set @225 til failure which was 8

Incline db press: 60lbx 12, 60x12 75lbx 12

Low cable flys (trying to focus on lower pec) 3 sets of 12 @ 22.5 resistance (i think its 45lbs)

Bent over bb rows: 135lb x 10, 155lbx8, 175x6, drop set to 135x 12

Lat pull downs: 120lbx12, 125x12, 130x12

Seated row (uses plates): 90lbsx 15, 130lbx12, 180lb x 10

Finished with pec dec flys: 150lb for 15 pause reps

 

[SFreed]

Looks like some decent numbers. Are you currently taking any supplements?

 

[Jglove]

I do take pre workout, shatter revolution and my post workout is always 60g of protein, i use gnc wheybolic power or nitro tech power. Today was nitro tech

 

[Jglove]

Arms and legs today

Preacher curl machine: 3x10 @75lb
**I kinda use this to warm up and also bc I do super sets on arms and the first is a tri set that uses 2 tricep exercises and only 1 bicep**

Triset
Close grip bench: 135lb x 15, 185 x 10, 185x8
Ez bar curls: 85lb 3x 6
Skull crushers: 85lb 3x 6

Superset
Sitting over head tricep extension: 80lb 3x 8
Preacher curl machine: 90lb 3x8

Superset
Ez bar push down: 150lb 3x10
Hammer curls with rope: 100lb 3x10

Superset
Single arm curls on pulley machine: 14 resistance 3x12
Bent over tricep ext (same machine): 14 resistance 3x12

Legs

Superset
Leg extensions: 120lb x 15, 150lb x 15, 150lb x 15
Calf raises: 3x15 235lb

Seated reverse leg curls: 3x15 60lbs, last set I did 70lbs

Threw in a set of 25 crunches and 2 sets of 15 lower back raises

 

[Jglove]

Chest and back

Decline bench press: 5x5 @ 225lb,230lb,235lb,240lb,245lb then drop set of 135lb for 20 reps

Incline db bench: 70lb x12, 75lb x12, 80lb x 11

Cable flys: 24.5 resistance x12, 26 resistance x 12, 27.5 resistance x 12

Seated rows: 1 plate for 15 reps, 1plate and a quarter for 12 reps, 2 plates for 12 reps

Bent over bb rows: 135x10, 155lbx10, 175lbx7, drop set to 135 for 13 reps

Lat pull downs: 125x12, 130x12,135x12,drop set 120x12