First-Cut journal

**CatfishBlues** · 08-16-2010, 04:38 PM

Decided to start a new journal for my cut/prep for whenev. A little background first, I started getting serious about lifting July 22, 2009 and have been hooked ever since. I've made what I consider pretty solid strides as far as strength progression, etc. but I've decided it's time to get shredded so I got a kick arse diet plan going and started a cut that should probably get me to where I want to be right around my birthday which is the end of January.

I started this true cut 8/2/2010 at 195.4 lbs.

My current macros are:
40f/180c/250p regular days
25f/330c/200p refeed days

My current split is:
Mon: Chest/Delts/Abs
Tue: Cardio - 30 mins MISS
Wed: Back
Thur: Arms/Abs
Fri: Cardio - 30 mins MISS
Sat: Legs
Sun: Cardio - 30 mins MISS

I'm considering switching up the split but I'm a bit busy at the moment so, I may wait a few weeks for things to calm down before putting together a new program.

The plan is to make adjustments to the diet and amount/type of cardio as needed as I get closer and closer to my ideal body type.

Also, this cut is to make future prep just a little bit more tolerable. I'm a bit concerened that I won't have a decent enough amount of muscle to look good at a comp, so the goal is to shred down, re-evaluate, then add on any muscle needed, then re-shred down for a contest in mid 2011

**CatfishBlues** · 08-16-2010, 04:38 PM

Weight: 192.2

Chest/Delts/Abs

BB Bench Press
135x5
135x5
175x2
225x2 PR
225x2 PR
225x2 PR
135x20

Yayuuuhh! 225 all by myself no spotter. Wish I coulda got at least 3 reps on each set, but the fact that I have the confidence and nerve to even attempt 225 is awesome for me. Goal by years end is still 225x5x3

Incline DB Flyes
35x8
40x8
50x6
50x6
50x6

Amazing pectoral stretch

Dips (chest focused)
BWx9
BWx9

Really tried to do these slow and focus on the chest, but they just didn't feel incredible, so moved on

Decline DB Press
50x8
50x8
50x8

V-rope crunches
3 sets of 140x10x10x10

Reverse sit-ups
3 sets of 10

DB Lateral Raises
15x10x10
20x8x8
20x8x8

Did a few DB OH presses too. Felt like a really solid workout. After talkin a bit, I think I may just concentrate on my MMCs on the isolation exercises and just make 100% sure my form is solid on my big compound lifts.

**CatfishBlues** · 08-17-2010, 07:09 AM

Weight: 192.2

Going to begin working on my cardiorespiratory system. Will just add this breakdown to my cardio days. First week, will begin with Stage 1: Zone 1 measurements, so I know that my MISS is at least getting my heart rate to Zone 1, then next week I'll begin Stage 2, if possible, which will include Zone 1 & Zone 2 HR levels throughout the 30 mins of cardio.

Cardiorespiratory Training
Max Heart Rate = 220-25 = 195
Zone 1 = 65-75% = 127-146
Zone 2 = 80-85% = 156-166
Zone 3 = 86-90% = 168-176

Zone 1 - 30-60 mins at a comfortable breathing pace
Zone 2 - 5-10 mins in Zone 1, then next 1 minute gradual increase to Zone 2, then when minute is up, drop back down to Zone 1, and repeat, until 2-3 min cooldown
Zone 3 - 5-10 mins in Zone 1, then gradually move up and through Zone 2 for two mins, then hit Zone 3 for 1 minute, then reduce HR back to Zone 2 for one minute, repeat if possible, then 10 min recovery/cool down

Cardio
30 mins Zone 1 on the bike avg. heart rate 132

NOTE: I did this at the club to get amore accurate HR readout. It took me 5 mins to warm-up to the 127 range and then I held 124-151 HR range for the duration of the rest of the 30 mins on the bike. This was actually pretty difficult. I've definitely been closer to an avg HR of 120s when I do cardio on my bike at home, so I'm going to need to up the level of resistance to increase the HR

**CatfishBlues** · 08-18-2010, 08:05 AM

Weight: 192.2

Back
BB Rows
155x8
155x8
225x6
225x6
225x6
225x6

Pull-Ups
BWx6
BWx6
BWx6

BB Shrugs
225x12
225x12
225x12
225x12

superset w/

V-rope Lat Pulldowns
140x12
155x12
155x12
155x12

SL DB Row
30x8x8
20x8x8
25x8x8

Worked on weight this time and the 25's felt like a good place to start balance progression. 30's are just too wobbly and 20's are too light.

Traps were destroyed early today...

**DREhova 87** · 08-18-2010, 09:14 AM

Looks like we have the goals. Keep truckin

**CatfishBlues** · 08-18-2010, 10:46 AM

Originally Posted by cota0429

Looks like we have the goals. Keep truckin

Thanks man, def. got a plan set. Just gotta follow it with intensity

**CatfishBlues** · 08-19-2010, 06:32 AM

Weight: 191.2

Arms/Abs

Seated Hammer Curls
30x8x8
30x8x8
35x6x6
35x6x6
35x6x6

Smith CGBP
135x8
135x8
185x6
185x6

EZ 21's (weight not including bar)
30x7x7x7 WG
30x7x7x7 CG
30x7x7x7 WG

V-rope Pulldowns
200x8
200x8
200x8

V-rope Crunches
3 sets of 140x10x10x10

Reverse Sit-ups
3 sets of 10

Concentration Curls
15x10x10
20x10x10
25x8x8

**CatfishBlues** · 08-20-2010, 06:32 AM

Weight: 191.2

Cardio
30 mins of Stage 1 Zone 1 training, HR between 130-150

Note: Did this round on the bike at home, upped resistance to level 7 and then estimated HR by counting beats per 6 seconds and multiplying by 10.

**snes85** · 08-20-2010, 02:58 PM

Lifts are lookin awesome lately man. And glad to hear you're still hitting your diet numbers so well, definitely not just anyone is that dedicated.

**CatfishBlues** · 08-20-2010, 06:44 PM

Originally Posted by snes85

Lifts are lookin awesome lately man. And glad to hear you're still hitting your diet numbers so well, definitely not just anyone is that dedicated.

Thanks man...that's good to hear. Just haven't been feelin good at all about lifting and dieting. I mean I'm having solid lifting sessions and I have been 110% about the diet part but I just haven't felt like I belong lately.

Seems like I'm advanced enough to where I know a lot more than the average person about dieting and lifting. But then I feel like since I haven't competed and actually gone through a prep, I don't quite belong in the "bodybuilding" group either. Just soooo ready to be shredded...Arggh..just venting.

**bwelch1985** · 08-21-2010, 09:34 AM

Originally Posted by CatfishBlues

Thanks man...that's good to hear. Just haven't been feelin good at all about lifting and dieting. I mean I'm having solid lifting sessions and I have been 110% about the diet part but I just haven't felt like I belong lately.

Seems like I'm advanced enough to where I know a lot more than the average person about dieting and lifting. But then I feel like since I haven't competed and actually gone through a prep, I don't quite belong in the "bodybuilding" group either. Just soooo ready to be shredded...Arggh..just venting.

I feel like that too. I have competed and I've helped other people prep but I still feel weird referring to myself as a 'competitive bodybuilder.' In my head everyone I tell that to is probably thinking: "wow, YOU are a competitive bodybuilder? but you're tiny..."

It's that mentality that will keep us progressing for years and years to come. We will NEVER feel like we're good enough so we'll just keep pushing harder and harder to make improvements while other people (that are content w/ their physiques) will stagnate and plateau.

In the words of the most interesting man alive: "stay thirsty my friend."

**CatfishBlues** · 08-21-2010, 10:18 AM

Originally Posted by bwelch1985

In the words of the most interesting man alive: "stay thirsty my friend."

Haha! Love it.

**CatfishBlues** · 08-21-2010, 10:23 AM

Weight: 190.2

Legs
Fronts
115x5
115x5
175x2
225x0
205x1

Not sure what was goin on with these today, felt a twinge in my lower right lat so just moved on...

Angled leg press
315x2
135x5

Weirdest angled leg press I've ever been on...I've easily done 400+ on these before but this one had a weird motion, the weight came down and then started moving like a scoop pushing my legs and hips up...

Walking DB Lunges
15x 12 steps per foot
20x 12 steps per foot
30x 12 steps per foot

Absolutely love these things, get an amazing after burn from doin em

superset w/

DB SLDLs
15x10
20x10
30x10

SL Leg Curls
50x15x15
65x15x15
80x12x12

superset w/

Leg Extensions
200x12
200x12
200x12

After reviewing this, not a very good workout as far as compounds go, but the other work was great

**CatfishBlues** · 08-22-2010, 08:41 AM

Weight: 190.4

Cardio
30 mins Stage 1 Zone 1 Training, HR 130-160

Starting tuesday I'm going to move to Stage 2 cardiorespiratory training. The structure will be 5-10 mins warm-up in Zone 1 (127-147 HR) and then gradually build up to Zone 2 (156-166 HR) during 11th minute, and hold in Zone 2 for the duration of that minute, then drop back to Zone 1 for the next 5 minutes. If I'm able to bring my heart rate back down to Zone 1 levels (127-147 HR) by the time that 5 mins is up, then I repeat the minute in Zone 2, and then repeat the 5 mins drop back to Zone 1. I will continue to do this for the duration of the 30 min cardio session, if possible.

NOTE: Cardiorespiratory Stage training is suppose to be done on an alternative schedule, meaning, next weeks cardio will be:
Tues: Stage 2
Fri: Stage 1
Sun: Stage 2

I've also started incorporating some flexibility training into my daily workouts. Once I finish learning all of the PT training stuff, I'll probably start from the very beginning and incorporate it all into my workouts, in a progressive manner, but still attempt to keep progressing in my weight training.

**CatfishBlues** · 08-23-2010, 07:02 AM

Weight: 192.2

Chest/Delts/Abs

BB Bench Press
135x5
135x5
175x2
225x2
225x2
225x2
135x20

Wanted to go for the 225x3 today but just didn't feel it when I got under the bar

Incline DB Flyes
40x8
40x8
50x6
50x6
50x6

Standing V-rope crunches
3 sets of 140x10x10x10

Reverse sit-ups
3 sets of 10

Push-Ups
BWx25
BWx25
BWx20

Dips
BWx5

nothin left after the push-ups and bench work

SA DB Lateral raises
15x10x10
20x6x6

OH Shoulder Press Machine
80x10

**CatfishBlues** · 08-24-2010, 07:58 AM

Weight: 189.0

Considering taking the day off today. Calves are insanely sore for some reason, but depending on how the day goes, still might squeeze in my Stage 2 cardio tonight.

**DREhova 87** · 08-24-2010, 08:49 AM

Originally Posted by CatfishBlues

Weight: 189.0

Considering taking the day off today. Calves are insanely sore for some reason, but depending on how the day goes, still might squeeze in my Stage 2 cardio tonight.

My calves are killing me today too. lol...I couldn't get them sore for nothing before. I switched my shoes up which had a less spongy sole and that must have been the difference. I woke up this morning and was like damn!

**bwelch1985** · 08-24-2010, 11:57 AM

dude, your weight loss is awesome. looks like a very predictable pattern for you...lose slowly through the week, refeed, then drop to a new low. sweet!

**CatfishBlues** · 08-24-2010, 04:31 PM

Originally Posted by cota0429

My calves are killing me today too. lol...I couldn't get them sore for nothing before. I switched my shoes up which had a less spongy sole and that must have been the difference. I woke up this morning and was like damn!

Haha...yeah I've been studyin the NASM PT certification stuff and there's a lot of flexiblity training that I've been adding in and I guess the gastrocnemius stretching just made em ache a little...

Originally Posted by bwelch1985

dude, your weight loss is awesome. looks like a very predictable pattern for you...lose slowly through the week, refeed, then drop to a new low. sweet!

Yeah...Now that I've broken into the 180's I know it's working so I'm just gonna take it easy about worryin about the weight number so much (still weighin in though)

**bwelch1985** · 08-24-2010, 06:30 PM

how ya lookin? been keeping up w/ progress pictures?

if so, send them to me in a PM

**CatfishBlues** · 08-24-2010, 06:37 PM

Well I started the true prep 8/2, and I've got some from 8/13 but I haven't taken any yet since then, I was basically shooting for every two weeks, but corey won't be back from the beach til maybe this weekend. Once I get those shots I'll send over a few. I, of course can't tell any difference yet...lol

**CatfishBlues** · 08-24-2010, 06:48 PM

Decided to go ahead and do my cardio tonight...calves warmed up through the day I guess

Cardio
Stage 2 Training, 34 mins total on the bike, breakdown below

First shot at the Stage 2 went well breakdown was as follows:
10 mins warm up in Zone 1 (roughly 130-140 HR)
11th min in Zone 2 (took about 20-30 secs to hit the 160 HR range)
5 mins back in Zone 1 (about the full 5 mins to get HR back down, was on level 7 on bike)
17th min in Zone 2 (got in Zone 2 in about 20 seconds)
5 mins back in Zone 1 (went down to level 6 and got back in Zone 1 in 3 mins)
23rd min in Zone 2 (got in Zone 2 in about 30-40 seconds)
5 mins back in Zone 1 (got back in Zone 1 in 3 mins)
29th min in Zone 2 (got in Zone 2 in about 20 seconds)
3 mins back in Zone 1
2 min cool down
2 min stretching

Question for B, so since I'm basically incorporating this HIIT version of training, I assume I'm going to be burning more cals, so let's keep an eye on my weight this week to make sure I don't drop too quickly from the extra burnage (doubt I will but just want to keep an eye), And since the current diet is doin good, I say we stick to it for now. Sound good?

**bwelch1985** · 08-24-2010, 06:57 PM

Yep.

If weight starts to plummet (which I highly doubt will happen) we could add a couple hundo cals back in. In all likelihood it will not though. IMO, do the type of cardio that you find most tolerable. It pretty much sucks any way you look at it, but if you enjoy doing more of a HIIT style then, by all means, keep doing it.

Everything else looks f*cking great!

**CatfishBlues** · 08-24-2010, 07:08 PM

Originally Posted by bwelch1985

Yep.

If weight starts to plummet (which I highly doubt will happen) we could add a couple hundo cals back in. In all likelihood it will not though. IMO, do the type of cardio that you find most tolerable. It pretty much sucks any way you look at it, but if you enjoy doing more of a HIIT style then, by all means, keep doing it.

Everything else looks f*cking great!

Sounds good...honestly I liked the Stage 2 training simply because once I get through the 1 minute high intensity and hit the 5 mins rest, it's like I NEED that 5 mins to rest and it makes the time go by that much more quickly...

Either way, I'm just in an all out pumped as hell mood about my prep and lifting right now...guess that's just how it works for me...hit a low point and explode right out of it to a high point.

**bwelch1985** · 08-25-2010, 06:59 AM

Originally Posted by CatfishBlues

Sounds good...honestly I liked the Stage 2 training simply because once I get through the 1 minute high intensity and hit the 5 mins rest, it's like I NEED that 5 mins to rest and it makes the time go by that much more quickly...

Either way, I'm just in an all out pumped as hell mood about my prep and lifting right now...guess that's just how it works for me...hit a low point and explode right out of it to a high point.

Awesome. Me personally, I h-a-t-e HIIT haha...seriously dread it. But I would still rather do 15 intervals than an hour of walking on a f*cking treadmill!

You've got me jealous! Man I miss prep. It's definately hard and it limits you in a lot of ways, but the personal satisfaction you get from having that kind of discipline day in and day out is amazing. Really makes it all worth it.

**CatfishBlues** · 08-25-2010, 07:29 AM

Weight: 189.0

Back

Pull-ups
BWx8
BWx8
BWx8

PR on straight set (pretty pathetic, I know)

V-rope Lat Pulldowns
140x10
155x10
155x10

superset w/

DB Shrugs
60x15
60x15
60x15

BB Rows
185x8
185x8
225x6
225x6
225x6

Stability ball DB Rows
15x10

didn't really like these

DB Pullovers
30x10

SA DB Pullovers
15x10x10
15x10x10

May bring these into the routine

Row machine
65x10
80x10
95x10

superset w/

Lat Pulldown machine
110x10
110x10
110x10

**CatfishBlues** · 08-26-2010, 05:29 PM

Weight: 189.0

Arms/Abs

Seated Hammers
30x8x8
30x8x8
35x6x6
40x5x5
40x5x5

Smith CGBP
135x10
135x10
155x8
155x8
155x8

Standing V-rope Crunches
140x10x10x10
155x10x10x10
170x10x10x10

EZ 21's (weight not including bar)
20x7x7x7 WG
20x7x7x7 CG
20x7x7x7 WG
20x7x7x7 CG

Plate Raise Crunches (25lb plate)
3 sets of 10

V-rope Tri Pulldowns
200x10
215x8
230x6

Reverse Crunches
3 sets of 10

Finished up with some SA concentration curls, planks, and dips. Huge arm pump, felt great

**CatfishBlues** · 08-27-2010, 06:59 AM

Weight: 189.0

Cardio
30 mins Stage 1 cardio training (HR 130-140)

Mowed the grass before hand so already had a good warm-up, so just jumped the HR straight into the 130-140 and held for the remainder...ended with 2 min cool down and stretching

**CatfishBlues** · 08-28-2010, 04:55 PM

Weight: 189.0

Legs

Back Squats
115x5
115x5
155x2
205x5
225x3
235x0
115x20

Sooo pissed about the 235...got pumped up, got under the bar, went down, and just sat there for some dumbass reason. To be honest, I think the reason my squats basically stopped progressing is because my back is weak. I feel like when I'm around the 200+ mark, keeping my back and torso upright is where I'm breaking down, not in my legs. I realize squats are full body exercises, but I feel like I've got to get my core and back strong and stabilized so I can progress in my squats more. BTW, that dropset was killer, but I still had a few reps in the tank at 115.

GHR's
BWx6
BWx6

Just couldn't feel em in the hams tonight

Walking DB Lunges
2 sets of 25 x 8 steps per foot

SL Prone Leg Curls
50x10x10
65x8x8
65x8x8

SL Calf Press
300x25x25
300x25x25
300x25x25

Leg Extensions
155x10
155x10

Kept weight low and focused more on TUT with these.

Doesn't look like much, but the squats, and the dropset absolutely killed me today.

**CatfishBlues** · 08-29-2010, 09:26 AM

Weight: 189.0

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