Gamechanger: Gain 30, Pull 500.

Lower trapezius was spasming, the masseuse found several knots and trigger points in that area.
Makes sense since all the exercises where I was weak on the right side are dependent on the lower trapezius according to exrx.net, namely Pulldowns, DB Press and Rows.

I will probably get a massage every month or so, bodybuilding plus my job is just really demanding on the muscles, and releasing trigger points in tight areas will definitely help my progress and recovery.
 
Recovering my shoulder, and on call all weekend, missed my scheduled split workout.

Been fasted all day, going to go attempt a full/body lifting session while depleted... Shoved down some quick carbs and protein just now, but this should be some hellish workout torture/fun! :)
 
Actually, not so bad. Just a small amount of calories preworkout was enough to keep my energy up.
Squat: 235x6,6,5
Decline Bench: 205x7,5,5
DB Press: 50x6,6,6*
DB Laterals: 17.5 x8,8,8
Cable Row: 160x7,6,6*
Hammer Pulldown: 230x8,8,8
Lying Leg Curl: 140x8,8,6
Uni-Calf Raise: +80x8,8,8

*right shoulder still weak for overhead press and rows, but I don't think anything is torn, at least I hope not. I dropped the loads and just working through full ROM for these, feeling better than last time at least. Still working out knots in my lower trapezius. Tennis ball works wonders.
 
Last edited:
Upper Body
Decline Bench: 205x8,8,6

Land-mine Press: 50+45bar x8,8,8

Hammer Row: 270x8,7,5*
*hell yeah bitches, trapezius is fully healed up, and stronger than ever! Last time I tried this machine I think I only managed 180 due to right shoulder.

Hammer Pulldown: 230x7,6,5

DB Seated Laterals: 17.5s x8,8,8
 
Fullbody (upper body not 100% recovered, but I don;t have much time this weekend, so just did an abbreviated fulbody workout)

Decline Bench: 205x7,6,6

Hammer Row: 270x8,8,8

DB Laterals: 20s x8,8,8

Squats: 245x6,6,5

Lying Leg Curls: 140x8,8,8

Uni-Calf Raises: +80x8,8,8
 
Hammer Row: 290x7,7,7 I'd like to get 400 pounds someday...upper back GLORY!

Decline Bench: 205x7,7,6

DB Lateral: 20x8,8,8

Deadlift: 335x5 Haven't done deads in over a month, not bad

Leg Extension: 200x8,6,6 Quads are well done!

Lying Leg Curl: 150x7,6,6* *Hamstrings a bit fried after deadlifts

Uni-Calf Raise: +80 x8,8,8

Cable ext Rotate: 5x12,12,12
 
Last edited:
Intermittant fasting is definitely the way to go when cutting. I can starve all day, and basically eat all my calories in a short window. It makes it easy to track calories, and I get to eat at least one, large satisfying meal, instead of multiple tiny meals that leave me hungry afterward. I don't know if I could do it while bulking though, maybe a modified version with two huge meals, and some gorging at night.
 
Sci said:
Intermittant fasting is definitely the way to go when cutting. I can starve all day, and basically eat all my calories in a short window. It makes it easy to track calories, and I get to eat at least one, large satisfying meal, instead of multiple tiny meals that leave me hungry afterward. I don't know if I could do it while bulking though, maybe a modified version with two huge meals, and some gorging at night.
Click to expand...

What is your feeding window? Standard IF setup is a 16 hour fast to 8 hour eating window, and I typically eat 3 meals a day in that window, which is pretty flexible.
 
I only have about a 6 hour window. And I eat most of my calories in a 2 hour window! my stomach is still huge from my long bulk, so I can put down 1500-2000 calories in a single sitting, if I want to. I usually get home from work around 5pm and have a snack. Then I eat a big dinner, then another snack and some protein shake before bed. That's it. But like I said, my stomach has enlarged from my bulk, so i can eat a ridiculous amount at once, Anaconda style. :p
 
I decided to do a HIT workout, Arthur Jones style. One warmup set, one work set to "failure" (form breakdown). I really liked it, was able to fit in 18 exercises in 75 minutes! 8 compounds, and 10 isolations.

Squat: 225x10
Leg Curls: 140x8
Leg Extensions: 180x10
Uni-Calf Raise: +60x10
Seated Calf Raise: 150x8
Decline Roman Chair: x12
Hammer Row: 270x10
Decline Bench: 185x12
WG Assist Pull-ups: 160x12
Freemotion Pulldown: 140x8
Freemotion Chest Press: 150x9
Seat Cable Row: 160x10
DB Press: 55x10
DB Laterals: 17.5x12
Skull-crusher: 85x10
Side Cable Ext Rotate: 10x10
Shrugs: 360x8
BB Curl: 80x8
 
Last edited:
Down to 208, finally making progress again in my weight loss goal. I definitely haven't lost any lean mass yet, judging by the mirror and by my strength levels. Slow and steady.
 
Legs/Abs
#Squat: 275x4,3,3 PR! Split my shorts wide open on the first rep in the "hole", guy next to me said I was way below parallel. Oh well, kept working out with blown out shorts, Lol.
*Roman Chair: x10,8
*Leg Extension: 180x10,9
*Lying Leg Curl: 140x10,8
*Uni-Calf Raise: +60x10,8

Bodyweight: 206 lbs
 
Chest/Shoulders
Decline Bench: 225x5,4,4
Land-mine Press: Bar+60x5,5,4
DB Lateral: 25x7,7,6
 
Nice progress, Sci. It's great to see you cut sensibly, and that strength levels thus far are not compromised. Great stuff!
 
Thanks Tim, I have been pleasantly surprised with strength levels so far, hope it keeps up.
 
Back
Cable Pulldown: 200x5,5,5
Hammer Row: 320x5,5,5
Side Cable Ext Rotate: 15x6,6,6

Shoulder is feeling 100%, no coincidence that rotator cuff strength is way up.
 
Pretty much repeating workouts at this point, working near my strength limits. Probably won't log for awhile since I probably won't be making PRs while I'm cutting.

I need to lose about 10-12 more lbs at least before I am lean enough to be satisfied. Being very careful not to lose lean tissue, so it will be around December before I post pics and start bulking again.
 
Progress Report
11 weeks of cutting
Bodyweight 220 -> 204, lost 16 pounds.

Upper Arm 16.5" -> 16" lost 0.5"
Chest 46 -> 44" lost 2"
Belly 38.5" -> 36" lost 2.5"
Hips 37" -> 36.5" lost 0.5"
Thigh 26.5" -> 25" lost 1.5"
Calf 15.5" -> 15.5" same

These numbers are a little deflated, as I am carb-depleted and took these totally cold.
Judging by my arms and calves, I haven't lost any lean mass. My arms barely shrunk at all, and my calves are exactly the same, which makes sense since i don;t store any fat on my calves. My chest, waist and thighs have lost the most, which makes sense, since I store all my fat in those places.

I'm a little disappointed at the chest and belly losses, I was hoping for more belly loss and less chest loss. Ahh, fuck as a natural 35 year old with a stressful job and semi-shitty genetics, I suppose it is not so bad. I'm going to keep cutting to a serious level this time. Last time I quit when I hit 12%, but this time I am going to go sub-10% before bulking again. Lost my calipers, but I am guessing i am round 15% bodyfat still, still no real abs or vascularity showing.
 
You must log in or register to reply here.
Back
Top