8 Week Cutting Log
Hendrix7
Posts: 1,903 Member
Weight 80 kilos
Body fat - no idea
Goal - Lean as possible
Training routine - DC training
http://www.wannabebig.com/training/dc-training-declassified-the-definitive-guide/
Current status = injured lol. Pulled my left glute badly while squatting last friday so haven't been able to lift since then, had some acupuncture on it and it's getting better should be up and running again next week at some point. Just gotta take it easy on the lower body stuff for a while
Got my bestmates birthday to go to tomorrow which will probably involve a fair bit of drinking, so this officially starts on sunday/monday! :bigsmile:
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Replies
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Glad to have you along mate
Hope the injury is all good soon.
BTW I'd take some measurements of the main areas to track progress too.0 -
Good luck mate, im considering you my personal rival!0
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Cheers lads, nice to see we have a fair few logs up in here now.
26/8/12
30 mins SS cardio, bit of stretching an core work.
Hopefully do a proper lifting session tomorrow, glute still feels a bit tight but tomorrow will be upper body then will probably train lower on Wednesday, hopefully be back to 100% by then.0 -
27/8/12
Dc training - session A2
Incline bench
60 x 5
70 x 5
75 x 5
80 x 2
Shoulder press machine 100
5/2/0
Dips + 17.5kg
7/3/2
Neutral grip pull down 14 plate
6/4/2
T bar row 75kg
7/2/1
Cable upright row 10 plate
8/5/5
Hmm pretty terrible workout, this is the first time on this cut that I have seen a noticeable drop in strength. Been under on my carbs a lot recently so I'm gonna have a few higher carb days and see what happens.0 -
Dc training session b2
Barbell curl 35kg
9/3/3
Db hammer curl 15kg's
6/2/2
Seated calves 47
3 x 10
Ham curl machine 150
7/3/2
Hack squat machine 97.5
5/3/2
85x 20
30 mins cardio
Lower back was fealing dreadfull all day so I was questioning if it would be a good idea to train today, ended up being a pretty good session.0 -
Good stuff mate.0
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Good job on the session today when you werent quite feeling it.0
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DC TRAINING A3
Dumbell Bench 36kg's
x5
x5
x4
Barbell Overhead Press 45kg
8/2/2
Upright Row 40kg
7/3/3
Close Grip Bench
60 x 5
70 x 5
75 x 5
80 x 3
Seated Row Machine 175
7/3/3
25 chin ups to finish
Not great session no real intensity or focus really, my mind was somewhere else!0 -
how's the glute? No homo :laugh:0
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how's the glute? No homo :laugh:
Lol, had a other session of acupuncture on Thursday's and it's better thanks. Heavy squats and deads probably still out of the question for another week or so. Just kinda training around It at the moment.0 -
yeah no need to rush into it. That's been my issue in the past with injuries and it can really drag it out.0
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Its always a bugger to have to miss out a core lift but you are definitely better off just training around it if possible.0
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Kettlebell curcuit
12.5kg x 10 swings
16kg x 10 swings
24kg x 5 swings
16kg x 10 swings
12.5 x 10 swings
For 5 rounds.
Did some pull ups and some abs. Rest day tomorrow0 -
love the KB's
Here is one I do
L swing
R swing
L c&p
R c&P
L row
R row
L snatch
R snatch
10 reps of each.0 -
DC Training - B3
Incline DB Curl 17.5's
7/3/2
BB Reverse Curl 25kg
9/5/4
Calves
3 sets to failure
Ham Curl 150
8/3/2
Hack Squat Machine
97.5 x 6/3/2
87.5 x 20
Pretty good session. I should really be rotating the exercises as per the program but glute/low back is still not right and these are the only ones I can do at the moment.0 -
Dc training a1
Incline bench
60 x 5
70 x 5
75 x 3
80 x 3
Seated db overhead press 22.5's
8/3/1
Dips + 17.5kg
8/4/2
Pull ups
5x5
One arm Dumbell row 34kg
8/3/3
Cable upright row 10 plate
9/5/50 -
nice workout 0
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Nice work outs mate, looks like your on track!0
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15 minutes kettlebells
30 mins SS cardio.
Been stuck at 79.5 kilos for a week or 2 now buy today was the first day I have weighed in less than that, hopefully thats a mini-plateau broken.0 -
*whoooosh* 0
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Dc training b1
Db curls 17.5's
7/3/2
Reverse barbell curls 30kg
5/2/2
3 sets calves to failure
Ham curl machine 150
8/3/2
Hack squat machine 97.5
5/3/3
Barbell hip thrust 60kg
X 8
X 8
X 8
10 mins cardio and some foam rolling
Glute/low back feeling pretty good. Might do some deadlifts later this week.0 -
Dc training a2
Dumbell bench 36's
X 5
X 5
X 5
Barbell overhead press 45kg
5/3/1
Dips + 17.5kg
7/3/3
Neutral grip pull down 14 plate
7/3/3
5 sets chins/pullups to failure
1 arm cable row 10 plate
8/4/4
Felt strong on everything apart from the overhead press which was terrible as usual.0 -
Hey mate,
have you had anyone check you're form for SOHP? I've only recently gotten back into heavier stuff because of my shoulder but I'm really finding that I can get more lat activation from the bottom and getting the bar moving now that I'm really concentrating on keeping my elbows forward.
Or maybe incorporating more of the db SOHP? When I was in the US on holidays that's all I did for SOHP because no hotel gyms have bb's. Came back and finally broke through my 1rm plateau. Could be coincidental though?0 -
Yeah I alternate between DB and barbell a fair bit.
I think if I want to improve it then I need to make it the priority of my training. Press 3 times a week with some push pressing, speed pressing and shoulder stability stuff. Will look at doing that once this cut is finished. It's always been a poor lift for me and it shows in my shoulder development (or lack thereof)0 -
DC training
DB Curl 15's
10/5/3
Reverse barbell curl 30kg.
7/2/1
Deadlifts
60x5
60x5
100x5
120x5
140x3
140x3
Hack Squat Machine 97.5kg
5/3/3
3 Sets calves
Deadlifts were ok. Not really that heavy my current 3 rep max is 160kilos but i didn't want to push it being fresh back from injury.
Even on the warm up weights I could tell the bar wasn't leaving the floor with the speed it used to. I'm sure that will come back in time though.0 -
I had a few weeks off just before my cut for personal reasons, and i could barely rep 100kg in my first session back, but i was right back on it two weeks later. As always, consistency.0
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Tagging to follow.0
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15 mins kettlebells
Some abs and band pullaparts
30 mins steady state cardio
Some foam rolling / stretching
That was a lot of effort today. Rest day tomorrow.0 -
Incline dumbell bench 30's
x 6
x 6
x 5
Barbell Clean and press 50kg
x 5
x 5
x 5
Pendlay Rows 60kg
x 8
x 8
x 8
Dips + 17.5kg
7/3/3
5 sets pull ups chin ups
some foam rolling,
Not bad considering I was mildly hungover. Today was the first day that I have looked at myself and thought I was noticeably leaner.0 -
beastly man.0
