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Cespuglio's cut log
Cespuglio
Posts: 385 Member
Hi everyone! This is my first cut ever, so it'll be a learning process as I go along (suggestions welcome). My *official* starting date is Monday 10-29-12, but I'm starting to take the necessary steps today. I'm 5'1" and 137lbs. I might not look like much, but I'm pretty strong :happy: I'm not sure what my BF% is. It's 26% (yay!) in some calculators, 28% (boo!) in others. I have a looong way to go! I'll have more accurate measurements by Monday or so, as I'll be changing to a gym where I can better track these things. Not to mention lift heavier thanks to the almighty power rack :bigsmile: In the meantime, here is what I have so far:
SW: 147
CW: 137
GW: ~ 110 (or whatever looks that way)
BF: ~ 28%
Neck: 12.75
Bust: 35
Arm: 12.75
Waist: 28
Hips: 37
Butt: 39
Thigh: 25
Here are my current pics (sorry about the quality). Not glamorous or buff :blushing:
SW: 147
CW: 137
GW: ~ 110 (or whatever looks that way)
BF: ~ 28%
Neck: 12.75
Bust: 35
Arm: 12.75
Waist: 28
Hips: 37
Butt: 39
Thigh: 25
Here are my current pics (sorry about the quality). Not glamorous or buff :blushing:
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Replies
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What the hey. No time like the present.
Workout:
Exercise - Sets - Reps - Weight (lbs)
Clean & Press: 3 - 8 - 60 (highest barbell available at current gym)
Bulgarian Split Squat: 3 - 12 - 55 (each leg)
Unilateral Stiff-legged deadlifts: 3 - 6 - 60 (each leg)
Bench Press: 3 - 8 - 60
Pull-ups: 7 - 1 - Bodyweight (working on making these my b*tch)
Pull-ups (assisted): 3 - 3 - Bodyweight minus 25lb
Pull-ups (minimal assistance): - 1 - 6 - Bodyweight minus ~ 20lb
Push-ups: 3 - 12 - Bodyweight
Food:
~1400 cal. Clean. On the low side, but not too hungry so it's for today. A little over half my body weight in protein. Eh.0 -
Good stuff
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Thank you!! :happy:0
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Workout:
Exercise - Sets - Reps - Weight (lbs)
Clean & Press: 3 - 8 - 60 (highest barbell available at current gym)
Bulgarian Split Squat: 3 - 12 - 55 (each leg)
Unilateral Stiff-legged deadlifts: 3 - 6 - 60 (each leg)
Bench Press: 3 - 8 - 60
Pull-ups: 4 - 1 - Bodyweight
Pull-ups: (minimal assistance): 3 - 6 - Bodyweight minus ~ 15- 20lb
Push-ups: 3 - 12 - Bodyweight
One arm Dumbbell Snatch: 1 - 4 - 30 (each arm) - Was just trying these out to see if I could
Cardio - 90 minutes teaching Hip Hop dance
Cardio - 90 minutes taking Horton (Modern) dance class
Calories for the day - 2055. All macros hit. YEAH!0 -
ACK! Hurricane Sandy has pwned my heavy lifting gym plans for two days now! Boo! Crossing fingers for transportation to be back on track tomorrow. In the meantime, at least doing some bodyweight exercises at home and keeping my nutrition in check.0
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Good luck on your cut! I like the look of your lifts0
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D'awww shucks! Thank you! I'm working on it :blushing:0
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Workout (FINALLY have access to a squat rack! Jooooy!):
Exercise - Sets - Reps - Weight (lbs)
Squat: 3 - 8 - 125
Stiff-legged deadlifts: 3 - 6 - 115 (I can do better but my grip sucked. Time for straps! :grumble: )
Lunges: 3 - 8 - 95
Good Mornings: 3 - 8 - 115
Decline leg press: 3 - 8 - 180 (GRR!!)
Bench Press: 3 - 8 - 65 (eh)
Pull-ups: 4 - 6 - Bodyweight (first two reps of every set were full bodyweight reps, the rest were negatives. Yay progression!)
Wide Grip Lat Pulldowns : 3 - 8 - 70
Push-ups: 3 - 12 - Bodyweight
Cardio - 50 minutes walking.
Calories for the day - 2055. All macros hit. Again. YEAH!0 -
Workout (for Friday, November 2nd):
Exercise - Sets - Reps - Weight (lbs)
Squat: 3 - 8 - 125
Stiff-legged deadlifts: 3 - 8- 115
Lunges: 3 - 8 - 115
Decline leg press: 3 - 8 - 180
Bench Press: 3 - 8 - 65
Pull-ups: 3 - 6 - Bodyweight (first two reps of every set were full bodyweight reps, the rest were negatives.)
Self-spotted chin-ups (hanging on the smith machine): 3 - 6 - Mostly bodyweight
Push-ups: 3 - 12 - Bodyweight
Cardio - 90 minutes Horton dance class.0 -
Workout:
Exercise - Sets - Reps - Weight (lbs)
Squat: 3 - 8 - 135 (WOO!)
Stiff-legged deadlifts: 3 - 8- 115
Lunges: 3 - 8 - 115
Bench Press: 3 - 8 - 65 (who knew 5lbs would make such a huge difference?! MUCH harder than 60lbs)
Pull-ups: 10 - 2 (consecutive!) - Bodyweight (determined to make these happen!)
Push-ups: 3 - 12 - Bodyweight
Cardio - 60 minutes teaching Hip Hop dance class.0 -
Workout (For Wednesday, November 7):
Exercise - Sets - Reps - Weight (lbs)
Squat: 3 - 8 - 135
Stiff-legged deadlifts: 3 - 8- 115
Decline leg press: 3 - 8 - 180
Bench Press: 3 - 8 - 65
Pull-ups: 6 - 3 (yes!) - Bodyweight
Self-spotted chin-ups on the smith machine: 3 - 6 - Bodyweight (or about 95% of it)
Push-ups: 3 - 15 - Bodyweight0 -
Thats a respectable squat. Do you not do standard deadlifts?0
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Why thank you!!! I prefer the stiff-legged deadlift because my hamstrings are pretty flexible (I can touch my forehead to my shins). I can feel those in my hamstrings more than the standard deadlift. I really like the compound movements mostly for efficiency's sake. I usually only have time to go to the gym between jobs so I need to target as many muscles as I can at one time.0
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Workout (For Friday, November 9):
Exercise - Sets - Reps - Weight (lbs)
Squat: 3 - 8 - 135
Stiff-legged deadlifts: 3 - 8- 115
Lunges: 3 - 8 - 115
Bench Press: 3 - 8 - 65
Pull-ups: 3- 3 - Bodyweight
Self-spotted chin-ups on the smith machine: 3 - 6 - Bodyweight (or about 95% of it)
Push-ups: 3 - 15 - Bodyweight
Cardio : 1 hour teaching Hip Hop (VERY aerobic today!)
90 minutes taking Horton (modern dance) class.0 -
Workout:
Exercise - Sets - Reps - Weight (lbs)
Squat: 3 - 8 - 135 (I think I'll be able to go heavier next week)
Stiff-legged deadlifts: 3 - 8- 115
Lunges: 3 - 8 - 115
Decline leg press: 3 - 8 - 180
Bench Press: 3 - 8 - 65 (I think I'll be able to go heavier next week)
Pull-ups: 3- 3 - Bodyweight
Self-spotted chin-ups on the smith machine: 3 - 6 - Bodyweight (or about 95% of it) <-- might be able to up the reps next week
Push-ups: 3 - 15 - Bodyweight0 -
So my workout has pretty much remained the same for efficiency more than anything: Target a bunch of muscles at once, lift heavy, get out early enough to kick my own @$$ and get to work on time. My wrist is hurt due to the attempted heavy deadlifts minus the straps the first time around :grumble: Luckily, it's not affecting my workout negatively. I think I definitely need to up my protein (haven't been hitting that high number lately) so that I can start lifting more weight. How soon should I be able to up my weights when lifting heavy? Is one a week or every two weeks what I should be aiming for or is once every 4 weeks alright also? Suggestions/tips welcome!
Workout:
Exercise - Sets - Reps - Weight (lbs)
Squat: 3 - 8 - 135
Stiff-legged deadlifts: 3 - 8- 115
Lunges: 3 - 8 - 115
Decline leg press: 3 - 8 - 180
Bench Press: 3 - 8 - 65
Pull-ups: 3- 3 - Bodyweight
Self-spotted chin-ups on the smith machine: 3 - 6 - Bodyweight (or about 95% of it)
Push-ups: 3 - 15 - Bodyweight
ETA: My favorite belt is already loose on the tightest notch and I used to have to wear it two notches looser just a few months back. Woo! I'll have "during" pictures pretty soon (I know I've been slacking on that!)0 -
Workout:
Exercise - Sets - Reps - Weight (lbs)
Clean & Press: (warm-up) 1 - 8 - 65
Squat: 3 - 8 - 140
Stiff-legged deadlifts: 2 - 8- 120
" 1 - 12-120
Lunges: 3 - 8 - 115
Bench Press: 3 - 8 - 65
Pull-ups: 3- 4 - Bodyweight
Self-spotted chin-ups on the smith machine: 3 - 6 - Bodyweight (or about 95% of it)
Push-ups: 3 - 15 - Bodyweight
Cardio: Hip Hop - 90 moniutes
Horton Technique - 90 minutes
Barely got 1500 calories today. So. Done.0 -
Workout:
Exercise - Sets - Reps - Weight (lbs)
Clean & Press: (warm-up) 1 - 8 - 70
Squat: 3 - 8 - 140
Deadlifts: 2 - 8- 120
Lunges: 3 - 8 - 115
Bench Press: 3 - 8 - 70
Pull-ups: 3- 3 - Bodyweight (less struggle than my last session. Yay!)
Push-ups: 3 - 15 - Bodyweight
Cardio: Hip Hop - 90 minutes0 -
Workout:
Exercise - Sets - Reps - Weight (lbs)
Squat: 3 - 8 - 140
Squat: 3 - 8 - 155 (Movin' on up!!!)
Deadlifts: 2 - 8- 120
Lunges: 3 - 8 - 120
Bench Press: 3 - 8 - 70
Pull-ups: 3- 3 - Bodyweight + 2 negatives each set
Push-ups: 3 - 15 - Bodyweight0 -
Could not weigh and measure myself the day after Thanksgiving. Just... no.
Workout:
Exercise - Sets - Reps - Weight (lbs)
Squat: 3 - 8 - 155
Deadlifts: 3 - 8- 120
Lunges: 3 - 8 - 125
Bench Press: 3 - 8 - 70
Pull-ups: 3- 3 - Bodyweight + 2 negatives each set (having a hard time progressing!)
Self-spotted chin-ups: 3 - 6 - Mostly bodyweight
Push-ups: 3 - 15 - Bodyweight0 -
Workout:
Exercise - Sets - Reps - Weight (lbs)
Squat: 3 - 8 - 155
Deadlifts: 3 - 8- 115
Lunges: 3 - 8 - 125
Bench Press: 3 - 8 - 70
Pull-ups: 3- 4 - Bodyweight
Push-ups: 3 - 15 - Bodyweight
Cardio:
Hip Hop - 90 minutes
Running - 30 minutes (3 miles)0 -
Workout:
Exercise - Sets - Reps - Weight (lbs)
Squat: 3 - 8 - 155
Deadlifts: 3 - 8- 115 (had do de-load :-/)
Lunges: 3 - 8 - 125
Bench Press: 3 - 8 - 70
Pull-ups: 3- 4 - Bodyweight
Push-ups: 3 - 15 - Bodyweight
Cardio:
Running - 30 minutes (3.10 miles)0 -
Workout:
Exercise - Sets - Reps - Weight (lbs)
Squat: 3 - 8 - 155
Deadlifts: 3 - 8- 115
Lunges: 3 - 8 - 125
Bench Press: 3 - 8 - 70
Pull-ups: 4- 4 - Bodyweight + 6 more spotted by a really nice gym member :-)
Push-ups: 3 - 15 - Bodyweight
Cardio:
Running - 30 minutes (3.10 miles HIIT)
Hip Hop - 90 minutes0 -
Workout for Monday, December 3rd:
Exercise - Sets - Reps - Weight (lbs)
Squat: 3 - 8 - 155
Deadlifts: 3 - 8- 115
Lunges: 3 - 8 - 125
Bench Press: 3 - 8 - 70
Pull-ups: 4- 4 - Bodyweight
Push-ups: 3 - 15 - Bodyweight
Dumbbell overhead presses: 3 -8 - 20
Cardio:
Running - 30 minutes (3.10 miles HIIT)
Hip Hop - 90 minutes0 -
Workout:
Exercise - Sets - Reps - Weight (lbs)
Squat: 3 - 8 - 155
Deadlifts: 3 - 8- 115
Lunges: 3 - 8 - 125
Bench Press: 3 - 8 - 70
Pull-ups: 4- 4 - Bodyweight
Push-ups: 3 - 15 - Bodyweight
Dumbbell overhead presses: 3 -8 - 20
Self-spotted pull-ups: 3 - 8 - Bodyweight - 5-10%
Cardio:
Running - 30 minutes (3.10 miles HIIT)0 -
CW: 137 (I might have to measure this again since I didn't do it at the same time or under the same conditions as usual)
BF: ~ 26% -JOY! (According to the same method I used first which was this: http://www.bmi-calculator.net/body-fat-calculator/)
Neck: 13 (I grew)
Bust: 35 (no change)
Arm: 13 (I grew)
Waist: 27 (I shrunk!)
Hips: 35 (I measured twice I couldn't believe it!! I shrunk!)
Butt: 38 (I shrunk)
Thigh: 24.5 (I shrunk very slightly)
Still no pics, I know! I need a good camera!0 -
Great work! Growth where you want it, and shrinkage where you want it too!0
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Thank you! Also, I giggled at the wording of your message lol0
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Workout:
Exercise - Sets - Reps - Weight (lbs)
Squat: 3 - 8 - 155
Deadlifts: 3 - 8- 115
Lunges: 3 - 8 - 125
Bench Press: 3 - 8 - 70
Pull-ups: 4- 4 - Bodyweight
Push-ups: 3 - 15 - Bodyweight
Dumbbell overhead presses: 3 -8 - 20
Self-spotted pull-ups: 3 - 8 - Bodyweight - 5-10%
Cardio:
Running - 30 minutes (3.10 miles HIIT)
Hip Hop - 90 minutes. So. Tired.0 -
Workout:
Exercise - Sets - Reps - Weight (lbs)
Squat: 3 - 8 - 155
Deadlifts: 3 - 8- 115
Lunges: 3 - 8 - 125
Bench Press: 3 - 8 - 70
Pull-ups: 4- 4 - Bodyweight + 3 extra thanks to a very kind spotter
Push-ups: 3 - 15 - Bodyweight
Dumbbell overhead presses: 3 -8 - 20
Cardio:
Running - 30 minutes (3.10 miles HIIT)
Hip Hop - 90 minutes.0
This discussion has been closed.