FoxyMcDeadlifts is hungry :(
FoxyMcDeadlift
Posts: 771 Member
Current weight: 81kg, never taken measurements, maybe I should?
Training a bastardization of 5/3/1 with BBB assistance, try and do half a hour of cardio per day
Hopeful to lose about 5kg, and get down to about 75kg. was 73kg pre bulk
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I'd definitely take measurements mate. Can really help to determine progress gained and lost during cutting and bulking IMO.0
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Do you guys measure flexed or unflexed?0
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all unflexed for me except bicep. I take both measurements for that one.0
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Im a busy little bee at the moment, but i will try and take measurements and a side picture tomorrow!
Just thought i'd quickly detail routine
Mon:
Squats (strength)
Squats (volume)
Chins (unweighted)
Lunges
Tuesday
Bench (strength)
Bench (Volume)
Rows
Dips (weighted)
Weds Rest
Thursday
OHP (Strength)
OHP (Volume)
Kroc Rows
Weighted Chins
Upright Rows
Friday
Deads (strength)
Deads (volume)
Front Squat
RDL
Cardio when and where, Im naturally a runner but im carrying a foot injury, so im doing swimming,elliptical, spin, whatever really. Also, just trying to increase general walking, walking to the gym, walks at work etc. Conveiniently have a lot of concerts during my cut where i'll be sure to be dancing all night and increasing my deficit0 -
Nice routine man!
Hows the first few days been>?0 -
that's a great looking routine mate0
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Minimalism. I get as many reps as people who do 8 different types of curls, but i've tried to hit each bodypart without too many redundant excercises. Obviously, there will always be carry over with compounds.
So far its been ok, need to hammer out a proper routine and diet, Im used to deficits so i dont get hungry aside from the mornings, and i've been fasting a year so i can get over said pangs. As and when my routine gets too demanding i will probably move over to a 3 day split0 -
Added a side on! Theres still the slightest hint of abs, in mirrors i can still see my four pack, but it doesnt come up on camera atm. This week for cardio i've done Dancing at Notting Hill on sunday, and thats it this week.... Will do some cardio over the weekend but not bothered, have been walking around a lot more, and will be walking to the gym 4x a week, which is 30 mins. there and back. Doing a 3 day split this week due to the bank holiday and business, been a bit of a slippery start, including 2 Bacon XL double cheeseburgers and a lot of Gin, but im in cutting mode now.
Measurements:
Height: 180/5'10
32" Waist
36" Chest
13" unflexed/14.5" flexed Biceps
24.5" Thighs (Both legs)
15" Calfs (Both legs)
Neck: 15
Forearm: 11
BF% : 13% http://www.healthstatus.com/cgi-bin/calc/calculator.cgi
Pretty pleased with all those stats, 13% sounds about right imo
I am delightfully symmetrical. Also, i dont know where to measure from, so i dunno how correct they are0 -
Thought i'd just detail what i've been doing this week training wise. I've just begun a new deadlift and squat phase, i'm near the end of a OHP and Bench phase. I did 3 days training this week as i was busy tuesday.
Monday:
Squats 20kg x 10, 40kg x 5 60kg x 5 80kg x 5 100kg x 5 100kg x 5 100kg x 5 100kg x 5
Plate Squat: We squat on 15kg plates, high bar, and hold the squat at the bottom until we're told to drive. This replicates being stuck in the hole and out of position, like when you 1RM 77.5kg x 5
Squat: 5x10 @ 77.5kg
Lunges 3x8@60kg
Wide grip Chins 3 x8
Wednesday:
Bench: 20x10 52.5x5, 62.5x5,72.5x5 82.5x3 87.5x5 87.5x4,87.5x3 - dropping to triples next week, but may not bench at all because i have a shoulder niggle
Rows 3x8@80kg
Incline db bench: 30kgx 8,9,8,8,5 after this my shoulder didnt feel great, so i did a few weighted dips and then some weighted chins but decided to just go home
Thursday: Half hour spin, about 300 calories burnt
Friday:
Deadlifts: 65kgx5, 105kgx5, 130kgx5 130kgx5 130kgx5 130kgx5
Shrugs 110x5
Deadlifts5x10@80kg
SLDL 3x8@80kg
Front Squats: 3x8 @ 70kg
Also walking from work to the gym and back - 30 mins walking every day.
tomorrow im going to do park run, a free weekly 5k, then sunday i'll do some cardio, dunno what yet...0 -
Nice training mate
Love the no fluff attitude. 0 -
Right, So i weighed in at the weekend at 77.9kg, down from 80kg starting. So its pretty good progress, but i think a large part of that is the 100-150g daily carbs i've cut out, that was a dry weight.
Saturday, i went for my first run in awhile, i did 4 miles at 8:43 per mile. Felt good but foot was a bit tender today, i skipped cardio yesterday and was gonna do some today, but i ended up doing some shoulder press instead.
Todays workout
Squats all for 5 reps 20,45,65,85,105,105,105,105
Squats 5x10@ 80kg
Barbell Lunges 3x8@65kg
Weighted Chin ups 3x8@10kg
Press 20,30,40,525x 5,4,3
Mashed in half of shoulder day as im going to a festival this week so its another 3x a week training week. Pretty lax about cardio as well since i'll spend 4 days dancing.0 -
great workout
And so much for a slow start to you're cut.
I still think it's odd that you use kgs and miles :laugh:0 -
You know how it goes, its mostly carbs, and the day after im 78 im back up to 80kg. Workload is good though, all the extra walking goes a long way, you dont need to slave awaydoing cardio on lifting days if you're just a bit mobile.
Dont you use kg and miles? Scales in UK are in Stones, which no one understands and bumper plates dont come in stones, so it was easier to convert to kg. Everything in UK is miles, i dont like KM so much0 -
Foxy. 14 pounds = 1 stone. problem?
1kg= 2.2lbs?
Nice start so far though man.0 -
we are 100% metric. Kg & km's I know speed/distance conversions from drag racing days & kg/lbs from fitness days so it's all good.
But yeah, I have no idea on stones!0 -
Dude, we are nearly the same weight, the same height. You definately have more mass than I do, judging from your pictures and your measurments, probably 10-12 more lbs of muscle than Ive got?Right, So i weighed in at the weekend at 77.9kg, down from 80kg starting. So its pretty good progress, but i think a large part of that is the 100-150g daily carbs i've cut out, that was a dry weight.0 -
I know stones Moosey! Its just the rest of the world that doesnt. Im sure theres a formula you could use to work it out Nick, but im too retarded/lazy to figure it out!
We just dont deal in kms here, all our signposts are in miles, all races are in miles (except 5k and 10k)0 -
Im going to a festival this weekend, so i thought i'd just log what i've done and am doing tomorrow now
Tuesday: Went in for some cardio, but got coaxed into a powerclean/abs session by some guys
Cleans: 1x5 20kg, 1x5 35kg, 1x5 50kg, 3x5 60kg
Some Russian twists, Hanging Leg Raises and Dragon Flags - I wouldnt normally do this, i just got talked into it
Spinning: 20 mins
Today:
Bench: All for 5 20, 55,65,75,85x5 shoulder got a bit niggly here, so i just did some chins then cut and run
Chins 8 8x2.5,8x5,7x7.5, 6x10
tomorrow: Quick AM workout before the ferry
Deads 70,90,110,135,135,135,135
Deads: 5x10@80
Front Squats: 3x8@72.5kg
Weekend im going to a festival, fair amount of drinking, an awful lot of cardio, and i'll eat whats there. In England, Festival food is quite healthy and good, so i'll be eating risotto balls, stir fry, Peri Peri chicken, maybe even a roast, i'll see whats there. Im also busting out the fox suit. Have a nice weekend!0 -
Enjoy the fest, great progress around
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Good workouts. Love the dragon flags
Need festival pics! Have fun mate.
I'm off to do a costume'd up mud run this weekend so if you put a pic up I will too haha. Rest assured, mine is ridiculous.0 -
Epic workouts Foxy! I get to go to the gym today FINALLY! exams and assignments have smashed me for 9 days straight! Hows the food consumption going?0
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In my rush, i forgot i did a load of Rows on Thursdays as well, 3x8@80kg.
Foods good, i dont find cutting too hard due to fasting for a year and just eating two huge meals. This morning, i weighed in at 79.5kg again, but inspite of that, im looking more cut, i also ate a post festival sodium bomb of greasy KFC, sugary crap and a Mcflurry, and have dosed myself heavily on coffee this morning. Gonna hopefully get into a 4 day lifting regime now (been three days so far) and more cardio.
Oddly, no photos at all from the festival, no one brought a camera, i might take a progress picture tonight in the fox suit for you though. 0 -
haha nice!
That's some strong rowing too.0 -
Im the worst logger ever, sorry!
I've not been weighing myself, i've not done any cardio this week either. But i am eating at a deficit and doing cardio!
Anyway! Monday was mostly spent travelling back from the Isle of Wight, with a pretty epic walk back to the car, and that was about it!
Tuesday, I went for a nice long walk with my dogs then did some squatting!
Squats: 20,50,70,90,110,110,110,110 all by 5. The first set, first rep, i came up and almost fell over! Guess i still had some festival in me
Squats 5x10@80kg
Lunges 3x8@65kg
Wednesday: Decided to bench, shoulders felt good and i didnt do a Press day on Tuesday so why not? All went smoothly!
Bench:20,57.5,67.5,77.5,87.5 all by 5, then 3x3@ 92.5. The third rep was a battle all three sets, but i feel quite good about hitting a 100kg Press soon! Which i think would make me intermediate on all three lifts now? Chris?
Decline DB press 5x8@30kg
Chins just in between sets, did about 7 sets of 5
Row 6@80kg then 2x8@75kg
Yesterday i just slept because i felt horrible, but i took a picture and actually remembered to weigh myself! Was coming in at 78kg So i've more or less lost about 2kgs in three weeks, which is good. No measurements yet, maybe on the weekend
Today: Deads: 75,95,115,130,140,140,140,140 all for 5
Deads: 5x10@85kg
Rows:3x8@75kg
Front Squats 3x8@75kg
Also did about 10 mins of cardio to warm down. Walked to the gym from work everyday except Tuesday which i had off.
Next week im going to increase volume, and also cardio again as lifes a bit more normal again. Im torn between basically splitting my shoulder day amongst three days a week, or having a straight shoulder day. I think after this cut and build up i will switch routines to Madcow.
In terms of food, im not going to do the porn you guys do because my cooking is lame. Im a simple creature and do IF, i eat two meals a day.
Meal one: Pork, Rice and Pasta, Kale or Spinach
Meal two: Oats, Yoghurt, then some actual meal. I eat a lot of cake and **** too, i can fit it in and stay lean, and i believe taste should be on your criteria of food selection preferences.
My Macros atm tend to be about cals 2300ish with a split of 200ish c and P and around 70 f
Oh, and heres a progress picture from the other night. I do like to take all my pictures in the garden normally for no lighting effects, but its getting dark real early here
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NIce progress, can def see you look leaner. What cardio will you do?0
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lookie at you, mr foxy! you're looking increasingly buff! the definition is becoming more evident- i noticed you're getting those lines (dunno what they're called, but they're at your waist and my hubby has them and they turn into a belly). good work, sir.
which festy did you go to?0 -
The ones by your waist are your obliques. I went to Bestival on the Isle Of Wight. It was huge, so there was loads of walking and then the dancing as well!
Cardio wise, im a injured runner. So i always want to run, but im super cautious about my feet, so if they niggle i go to the gym and spin or x-trail otherwise i run. Will hopefully run today.
Dry weight as of Saturday 15 was 76.5kg. Thank you very much, not taking Creatine for a week!0 -
Good progress mate
The intermediate levels are 1rm of squat 140kg, bench 100kg & DL 180kg.0 -
Saturday i tried to run, but i wasnt really feeling it, so just did one mile, then turned home. I tried again on Sunday and managed to get 3 miles out at about 8 mins per mile.
Monday:
Squats, 20,55,75,95,115,115,115,115 all by 5
Squats 5x10@85kg
Chins 3x8 bodyweight
Also did some Glute Ham Raises! I did them in a lat pulldown machine onto a Bosu ball, they're killer 3x8
Tuesday:
I ran at lunch, 3 miles at 7:30 per mile! This is my old training pace, im really happy to hit this
Press: 20,35,45 x 5. Then 3x5@50kg
Weighted chins 3x8@10kg 2x5@7.5kg
Kroc Rows 3x8@40kg
Today im resting, my weight this morning was 77kg. Gonna take measurements and photos soon!0 -
Good workouts Foxy
Can you double check my maths. 3mile run = 4.8km. Done in total of 22m30secs? If so, that's quick!0
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