8 Week Cutting Log
Replies
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beastly man.
Thanks mate.
Today's training
Inc db curl 17.5's
8/3/2
Barbell reverse curl 25kg
10/4/4
3 sets calves
Rear foot elevated db split squat 26's
8/5/3
Ham curl 150
8/3/2
30 mins ss cardio0 -
Today was the first day that I have looked at myself and thought I was noticeably leaner.
got to love that
Bulgarian split squats are killer!0 -
Dc training
Incline bench
60 x 5
70 x 3
75 x 3
80 x 3
Push press 50kg
X 6
X 6
X 6
Neutral grip pull down 14 plate
7/4/3
Dips + 17.5kg
8/3/3
Snatch grip Deadlift
120 x 3
120 x 3
130 x 3
130 x 3
140 x 1
Few sets of Pull ups and chin ups0 -
Hey mate,
just wondering what the reasoning for snatch grip DL is? More ROM?0 -
I was wondering that too, im assuming its ROM, unless its done for carry over0
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That's my upper body workout technically, yeah you can't use as much weight as usual as the rom is much bigger, a bit like a deficit deadlift. Snatch grip dl's hit the upper back really hard!
Decent accessory lift for normal deadlifts as like I said it's like pulling from a deficit.0 -
20 mins kettle bells
30 mins ss cardio
20 mins very painfull foam rolling
Legs and carb up day tomorrow, bring it on!0 -
20 mins very painfull foam rolling
I hear ya!
Have fun with carb up/leg day 0 -
dc traning
Seated DB Curl 17.5's
8/3/3
Reverse Barbell Curl 30kg
7/2/1
Calves
Ham Curl 150
7/3/2
Hack Squat 97.5
6/3/3
Hip Thrust
60kg x 5
90kg x 5
100kg x 5
100kg x 5
Half way through this now, time to get serious!0 -
Incline Bench
60 x 5
70 x 5
80 x 3
Push press 55kg
X 4
X 4
X 4
Dips + 17.5kg
8/3/3
Bent over row
60 x 5
80 x 4
80 x 4
80 x 4
Seated row machine 175
7/3/2
Face pulls
3 x 8
3 sets of pull ups to failure
Meh, at that point now where there just aren't going to be any strength gains. Just got to try and at least maintain strength
Looking forward to this being over so I can start lean bulking again TBH0 -
Your still moving respectable weights, and your deficit is quite big. 80kg rows are no joke!0
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Your still moving respectable weights, and your deficit is quite big. 80kg rows are no joke!
what's more impressive is that he's rowing the same as he's benching (ish). Not many people can do that.
Doing well mate. How many weeks left for you?0 -
Your still moving respectable weights, and your deficit is quite big. 80kg rows are no joke!
what's more impressive is that he's rowing the same as he's benching (ish). Not many people can do that.
Doing well mate. How many weeks left for you?
more a case of **** bench hahah
this is the 5th week for me I think. I'm close I can feel it, legs and back are definitely leaner just stomach that's a ***** to shift.0 -
Kettle bell circuit
16kg x 10 swings
24kg x 10 swings
16kg x 10 swings
90 secs rest
^^ repeat 8 times0 -
Dc training
Seated db curl 17.5kg
8/3/3
Reverse barbell curl 30kg
5/2/1
Single leg ham curl 70
X 4
X 4
X 4
Rear foot elevated Dumbel split squat 26k
L - 9/5/2
R - 8/4/1
Always been stronger on my left leg for some reason
Hip thrust
60kg x 5
90 x 3
90 x 3
Glutes just totally fried by that point
Hanging leg raises to finish0 -
Are you left handed? Great workouts as ever Hendrix0
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Are you left handed? Great workouts as ever Hendrix
Nope, which is why it's even weirder.
Today
Incline db bench 30's
X 8
X 7
X 6
Push press
50kg x 3
60kg x 3
60kg x 3
60kg x 3
Dips + 17.5kg
8/4/3
Bent over row
60kg x 5
80kg x 4
80kg x 4
80kg x 4
Neutral grip pull down 14 plates
6/3/3
Pretty good session, felt strong.0 -
8 x prowler sprints with 40kg loaded
30 mins steady state cardio
Lower body feels torn up, few days rest coming up I think.0 -
Seated db curl 17.5s
8/3/3
Reverse barbell curl 30
7/3/2
Single leg ham curl 70
X 5
X 5
X 5
Hack squat 107.5kg
5/2/1
Kettle bell swings 24kg
X 20
X 20
X 20
X 15
X 12
Got off the hack squat machine wondering why I felt so weak on this, when I was unracking the weights realised I had put an extra 10kg on by mistake!0 -
Got off the hack squat machine wondering why I felt so weak on this, when I was unracking the weights realised I had put an extra 10kg on by mistake!
don't you hate that!
You must be coming up to the end of 8 weeks soon as well yeah?0 -
Got off the hack squat machine wondering why I felt so weak on this, when I was unracking the weights realised I had put an extra 10kg on by mistake!
don't you hate that!
You must be coming up to the end of 8 weeks soon as well yeah?
8 Weeks will be 21st of October so got about 3 weeks left.0 -
Flat db press 36's
X 5
X 5
X 5
Push press 60kg
X 3
X 3
X 3
Close grip bench
60 x 5
70 x 5
80 x 3
Bent over row 80kg
X 4
X 4
X 4
Neutral grip pull down 12 plate
X 10
X 9
X 8
Face pulls 8 plate
X 8
X 8
X 80 -
Seated curls 17.5
8/3/2
Reverse cable curl
Calves
Single leg hamstrings 70
X 6
X 6
X 6
RFE DB split squat
L - 28's 6/4/3
R - 26's 8/4/2
Kettle bell swings with the 26kg, 5 sets of 15
Bad workout but I expected it, was stuck in bed all day with flu on Saturday didn't eat anything at all, felt a bit better yesterday and ate at maintenance but no energy today.
Looks like I'm not going to come In anywhere near as lean as what I hoped for at the end of this 8 weeks, I don't get it diet has been good and been super consistent with training, very rarely drank any alcohol, could not have done anything more but really not seen the results I was hoping for. Going to stick it out until the end however then go back to lean bulking, I still want to be bigger anyway. Feeling very uninspired by everything at the moment.0 -
weight/measurement update?
Diet macros look pretty good to me for the last week or so. Does look to be lacking in veggies a bit though. I do believe in macros first but micronutrients are very important also so a good variety of fresh food will help with that.0 -
weight/measurement update?
Diet macros look pretty good to me for the last week or so. Does look to be lacking in veggies a bit though. I do believe in macros first but micronutrients are very important also so a good variety of fresh food will help with that.
lol I eat veggies daily but don't log them most of the time, broccoli, cauliflower and carrots usually.
Weight has flatlined at 77kg for the last 3-4 weeks.
I really don't want to go any lower than 2000 cals daily, considering I want to be bigger in the long term it just seems detrimental to lose any size to get super lean (I think I have retained most of my mass up to this point however)0 -
you probably started with too harsh a drop, which makes it hard to have room for adjustment. I think its better to start your cut around 2500kcals for guys of our size and activity levels and then adjust it down as you stall. As you lose weight, your TDEE will change, which is why its wise to keep a eye on your weights more than just once a week when cutting/bulking imo. Im actually increasing my calories this last couple of weeks of the cut, but im looking more at hitting big numbers in my lifting build up, the cuts of less consequence to me now, especially since i'll probably do maintenance/bulk till christmas now. How are you looking composition wise? Changes?0
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you probably started with too harsh a drop, which makes it hard to have room for adjustment. I think its better to start your cut around 2500kcals for guys of our size and activity levels and then adjust it down as you stall. As you lose weight, your TDEE will change, which is why its wise to keep a eye on your weights more than just once a week when cutting/bulking imo. Im actually increasing my calories this last couple of weeks of the cut, but im looking more at hitting big numbers in my lifting build up, the cuts of less consequence to me now, especially since i'll probably do maintenance/bulk till christmas now. How are you looking composition wise? Changes?
I was actually cutting before I started the 8 week challenge, so at that point I had tapered down calories from bulk levels of 3500.
So I went, 3000 for a week, 2750 for a few weeks and then 2500 then down to current levels.
I got to an OK level of leanness pretty quickly, some separation in the quads and shoulders that I never had before then it just stopped completely. I'm probably only 1-2% BF short of where I need to be but that last bit is just not going to come off.
I have increased cardio and conditioning work already so I can't really go the g-flux route of "do more and eat more".0 -
The last little bit is always the hardest man! I didnt realize you were cutting before, seems like you've done everything right, if its not a case of move more eat more maybe you need to move a bit less? Hows your sleep? Are you hitting all your reps in general?0
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incline bench
60 x 5
70 x 5
80 x 3
pushpress
60 x 4
60 x 3
60 x 3
2 sets bodyweight dips
x 15
x 10
bent over row
80 x 4
80 x 4
80 x 4
pulldowns 12 plate
x 5
x 5
x 5
3 sets bodyweight chins0 -
gotcha re veggie intake. Although if you consume them in similar amounts to me they can add a fair few cals in that you're not counting.
From my experience (and I'm a FFB with "average" genetics IMO) I get leanest with less activity and less cals towards the end of a cut (hence me doing some RFL). I've also done a more moderate cal intake when I was doing Muay Thai more regularly and got down to similar BF% levels but not quite.
Sounds like if you really wanted to get that last bit of you might have to look into some of the more advanced stuff like fasted cardio, timing carbs peri workout, EC stack etc.
But if you plan on going back to a bulk after it's probably not worth it anyway.0
