Upstate's Cutting Workout Log

[UpstateTank]

This is gonna be my second time cutting and here's my current stats and plan of attack:
Stats
21yrs old, 6'2", 217lbs approx 16-17% bf (put on alot more bf than i wanted for my first 'real' bulk...making a mental note of my mistakes this time so I dont screw up again next time )

Goals
195-200 keeping as much muscle as I possibly can. The one big thing I learned from my first cutting diet was not taking in enough calories!!! Granted I lost a lot of weight (50lbs), but I lost a lot more muscle and subsequently strength than I should have. Lesson #2 from first cutting diet: Do cardio stoopid!!!!

Workout & Cardio Schedule
Cardio: 4x week, 45-60min, 60-70% mhr, low impact style
Workout Split:
Day 1: Chest/Tri's
Day 2: Back/Bi's
Day 3: OFF
Day 4: Legs
Day 5: Shoulders/Traps
Day 6: OFF
REPEAT

Supplements
BCAA's: 10g preworkout/10g pwo---off days 10g upon waking/10g b4 bed
Arginine: 15g/day--split 5g, 3x per day
CEE: 1.5g preworkout/1.5g pwo---off days 1.5g upon waking/1.5g b4 bed
ECA Stack: Continuous with benadryl every 3rd week to keep those receptors fresh!

Proposed Diet

Meal 1
12 egg whites...204cal...48g pro...0g carb...0g fat
1 Cup Oatmeal...280cal...10g pro...52g carb...5g fat
Meal 1 Totals: 484cal.....58g pro....52g carb...5g fat

Meal 2
8oz Lean Ground Turkey...320cal...64g pro...0g carb...5g fat
1 Tbsp Flax....................120cal...0g pro....0g carb....13g fat
1.5 cups Spinach
Meal 2 Totals: 440cal...64g pro...0g carb...18g fat

Meal 3
Can Chunk Lite Tuna....150cal...33g pro...0g carb...1.25g fat
1 Cup Brown Rice.........210cal...5g pro...40g carb...4.5g fat
Meal 3 Totals: 360cal...38g pro...40g carb...5.75g fat

PWO Shake
2 Scoops ON Whey.....240cal...48g pro...6g carb...3g fat
1.5 Cups Oats............320cal...15g pro...78g carb...7.5g fat
PWO Totals: 560cal...63g pro...84g carb...10.5g fat

Meal 4
8oz Chicken Breast.....320cal...64g pro...0g carb...5g fat
1 Cup Brown Rice.......210cal...5g pro....40g carb...4.5g fat
Meal 4 Totals: 530cal....69g pro...40g carb..9.5g fat

Meal 5
8oz Chicken Breast.....320cal...64g pro...0g carb...5g fat
1.5cups Spinach
Meal 5 Totals: 320cal....64g pro...0g carb...5g fat

Meal 6
1.2 Tbsp Flax...........135cal...0g pro....0g carb...15g fat
Can Chunk Light Tuna.150cal...33g pro...0g carb...1.25g fat
Meal 6 Totals: 285cal...33g pro...0g carb...16.25g fat

Diet Totals:
3010cal...389pro...214carb...70g fat

Will also be consuming between 3-5cup of dark green veggies every day, but I dont count those towards my daily caloric intake. Also every other Sunday I will institute a "carb refeed day", where I'll up my total carbs for the day by approx 20% (bringing total carbs to 260g), and dropping my protein by an equal %age (brining total protein to 347g).

Open to criticism and suggestions so fire away!

-UpstateTank

[UpstateTank]

Monday January 29th: Chest/Tris

AM Cardio: 1hr on an empty stomach, walking on an incline, 60-70%mhr

*First day of cutting...switching up my workout routine..i'm all about keeping muscle loss to an absolute minimum this time thru

Chest
Incline Barbell-pause at bottom
95x7 warmup
135x4 warmup
175x1 warmup
205x3
225x3
205x3
190x5
185x5
135x7
*Mixing in a lil powerlifting for my core workouts

Flys
30x11
30x10
30x10 <---verrrry slow, very controlled, squeeze at top...shoulder pain prevented me from increasing weight

Dumbell Scoops SuperSet WideDips
30x10 BWx12
25x10 BWx10
25x9 BWx10
----------------
Tris
Skulls
85x7
95x5
100x4

Plate Loaded Bench Dips
3Plates x 12 dropset 1plate x 7
3Plates x 10 dropset 1plate x 6
3Plates x 9 dropset 1plate x 6

Rope Tricept Extensions
40x8
30<--LOL Tris were smoked x 8
30x8
-----------
Quick Calves
Machine Calf Raises
60x20
60x15
60x15
60x15
60x12

Great workout today...chest was swole, tris were fried good stuff! LOL . I'm excited to incorporate a lil powerlifting into my routine to switch things up a bit...if anyone has any advice for pl'ing fire away!!! First day of diet went well...not too hungry not too tired. Cant wait for the coming weeks

[GTJacket]

Looking good man.

My tri's would be torched too with that routine. Probably could get away without even needing to do the rope extensions.

[UpstateTank]

Originally Posted by GTJacket

Looking good man.

My tri's would be torched too with that routine. Probably could get away without even needing to do the rope extensions.

I'll second that one (*makes mental note *)

[UpstateTank]

Tuesday January 30th: Back/Bi's

WideGrip Pulldowns
120x8 warmup
120x7 warmup
165x2 warmup
210x8
225x6
225x5
195x6

DeadLifts<--Used no straps for first time today...need POPEYE forearms
135x4 warmup
225x3 warmup
405x2 <--Grip failure
365x3
315x3

Bent Barbell rows
135x10
185x6
195x5 dropset 135x8

Seated Rope Rows
105x10
105x10
-----------------
Bi's
BB Curl
95x8
115x3 <--LOL
105x4

DB Hammer Curl-Both arms at same time
40x8
45x7
50x5

DUN

Workout went well today...I had grip failure on the 405 deadlift, so I think im gonna pick up some chalk b4 next back day Forgot how hard bi's can be after back...oh well thats a good thing i guess! Diet is continuing to go well...the bulk aminos im taking taste like a terd however , but honestly taste is the last thing im concerned about...Weighed myself after workout and was 220? lol wtf...arent i cutting??? I did have on a couple layers, and even though I peed right beforehand I kno I was still filled up with H2O from the workout.

[UpstateTank]

Wednesday Janauary 31st: OFF

AM Cardio:
1hr, empty stomach, walking on an incline 60-70%mhr

Legz tommroow....squat till you PUKE!!!

[UpstateTank]

Thursday February 1st: LEGZ

Skwats<--below parallel YAY
135x7 warmup
225x4 warmup
245x1 warmup
285x3
305x3
305x3
185x20<--LOL that sucked!!!!!!!!!!

Laying Hammy curl
120x8
130x6
130x6
100x10
100x9

LegPress
8Plates/Side x 6
8Plates/Side + 3Plates onTop x 6
8Plates/Side + 6Plates onTop x 4

Leg Extension<---3 Sec Squeeeeze
40x10
40x8<--took a 2 minute break
40x10

Calves
Sled Calf Raises<--3 Sec Squeeze
4Plates/Side x 12
4Plates/Side x 12
5Plates/Side x 12
5Plates/Side x 10
5Plates/Side x 12 <--lol reps went up??

D-U-N

Well limped my ass home, will be limping tommorow, and saturday...which is a good thing! I def noticed one thing on squats...my breathing sucks I gotta get that down...I'll inhale on the way down begin to exhale on the way up, then stop for some stupid reason Gonna concentrate on that a bit more for next time! Other than that workout was solid...calves were sizzled after the raises I'm determined to bring these bitches up to par...Ive def noticed some good progress from them since ive been hittin em 3x a week.

[GTJacket]

Looking solid man. Keep up the good work.

185x20 where the heck did that come from? Thought it was a typo till you commented on it.

Calves looking pretty strong though how come you were only able to do 60lbs on the calf raise machine? That seems completely out of place compared to your other lifts.

[UpstateTank]

Originally Posted by GTJacket

Looking solid man. Keep up the good work.

185x20 where the heck did that come from? Thought it was a typo till you commented on it.

Calves looking pretty strong though how come you were only able to do 60lbs on the calf raise machine? That seems completely out of place compared to your other lifts.

Thanks for the support bro!

20 rep squats are fun!!!!

The only way I can explain the difference in weight between the 2 machines, is the legpress sled I have at school is a big r-tard. You literally have to load the weights to all end on the damn thing in order to feel ne kind of strain...Id be lucky if I could get half that weight on any other legpress machine..I dunno if its the angle on it or what the hell it is...but its weird.

[UpstateTank]

Friday February 2nd: Shoulderssssssss Trappers

Dumbell SHoulder Press
25x8 warmup
45x4 warmup
60x1 warmup
80x3
85x3 <-that sucked
80x3
65x8

Dual front dumbell raises
35x8
40x5
40x4 dropsest 20x8

Shoulder Flys
20x10
20x7
20x6
-----------
Traps<---no straps you PUSSYS!!!
DB Shrug
80x10
100x10
120x6
120x6
80x15+5

BarbellShrug Behind Back
225x8x3 <---hand hurts DUN

Had a pretty good workout today. Shoulder put up w/ the beating I gave it and has been so I'm pleased with that. Tommorows off day I cant wait to sleeeeeeeeeeeep.

[UpstateTank]

Saturday February 3rd: OFF

AM Cardio 4 a Fatty!!!!
60min, empty stomach, elliptical 60-70%mhr

[UpstateTank]

Sunday February 4th: Chest/Tris/Calves

AM Cardio
1hr, elliptical, empty stomach 60-70%mhr

Chest
Incline Bar
95x7 warmup
135x5 warmup
175x1 warmup
205x3
225x3<---went up a lil easier than last time
210x3<--gonna bump that up again next week
190x5
190x3 LOL gassed
135x8 chest was swoooooooole

Cable Cross
50x12
50x10
50x10
50x10

Scoops SuperSet WideDips
30x10.....................BWx13
30x10.....................BWx12
30x8......................BWx12 <----bother the ole shoulder a lil bit
-----------
Tris-
110x3
110x3
110x2+1
75x10+5 (couldnt get the 20 )

Incline CloseGrip<---Pause at bottom
135x3
135x3
135x4 LOL tris were officially smoked DUN
--------------
Calves
Standing calf raise machine<----3 sec squeeze at top!
60x12x5

Had a damn good workout...shoulder has been feeling a lot better (knock on wood) over the past few weeks so im happy as a pig in **** about that! Strength was up in comparison to last time..Chest was swole, tris were swole and smoked = I LIIIIIIIIIIIIIIIIIIIIIIIIIIKE

[UpstateTank]

Monday February 5th: Back/Bi's/Calves

AM Cardio
1hr, elliptical, empty stomach 60-70%mhr

Back
WideGrip PullDowns
120x9 warmup
120x7 warmup
165x2 warmup
210x8
225x6
225x5
195x6

Deads
135x5 warmup
225x4 warmup
365x3
405x2+1 <---GRIP FAILURE
365x3

CloseGrip Reverse Pulldown SuperSet WideGrip BehindHEad Pulldown
180x9.......................120x6
195x7.......................120x5
195x5.......................120x5
----------------
Bi's
Preacher
95x4
105x3
105x3 dropset 75x4 LOL

Hammer Curl
40x6
45x5
50x3 LOL
-----------------
Calves
Standing calf raise machine<----3 sec squeeze at top!
60x12x5 <--ohhhh the burnnnnnnn

OK so workout was good today...except for stoooooopid deadlifts. I would say my gripstrength is comparable to that of a ****ing 5 year old girl--chalk wuldnt have helped me for **** today. My body felt sooo good today doing em, but my hands say "No bro, we're not gonna let you have fun on deadlifts today"....STOOOOOOOOOPID ****ING HANDS!!!!!!!!!!!!!!!! (ok im done ranting) Anyone have suggestiosn for improving grip strength cause im about ready to go buy those squeeze thingys used to workout your forearms

[UpstateTank]

Tuesday February 6th:

OFF from everything!!!!

Too cold to go outside

[UpstateTank]

Wednesday Feb 7th LEGZZZZZZZZZZZZZZZZ

skwats<--alllllllllmost a2g
135x7 warmup
135x3 warmup
225x4 warmup
245x1 warmup
285x3
305x3
305x3
315x1
185x20 LOL i dont kno why i do this to myself

StiffLeggedDedLift
225x8
225x6
225x6
225x4 <------OUCH HAMMY CRAMP! >:O

LegpoopPress
8plates/side x6
8plates/side + 3 on top x 6
8plates/side + 6ontop x 3

LegExtensions<--3Sec Squeeze at top
40x10x3
------------------
Calvers
LegPress Calf Raises<---3Sec Squeeze at top
5plates/side x 12 x 5

Waddled my ass home in the freezing cold after workout..i need hug Anyways workout was goood today nothing major to report. Cutting has been going well so far...bcaas taste like dirty *******, but they seem to be doing their job!

[UpstateTank]

Thursday February 8th: Shoulders/traps

Shoulders
Standing Barbell Press<---havent done these bitches in lord knows how long..2 sec down pause and explode up
65x8 warmup
95x6 warmup
115x2 warmup
135x4
145x3
145x2
135x5 dropset 95x8 LMFAO im weak!

Dual Front Dumbell Raisans
30x9
30x8
35x6 dropset 20x8

Plate Raises
45x7x3
--------------
Trapperkeepers
Dumbell Shrugs
85x20
100x18
100x16
100x15
105x12 LOL felt like going for volume today????

Well had a good workout today. Wasnt as focused as I should have been at the gym cause of my silly stoopid meathed friends!

[UpstateTank]

Friday February 9th: OFF from everything

Early class + internship + staying up till 3am playing DreamCast<--LOL = no am cardio

[UpstateTank]

Saturday February 10th: Chest/Tris

AM cardio 1hr, elliptical, 60-70% mhr

Chest
Incline Bar
95x8 warmup
135x5 warmup
175x1 warmup
205x3
225x3 <---Struggled like a big bitch on this
205x3
190x5
190x5 dropset 135x9

WideDippers
BWx15x3

Dumbell PoopScoops
30x10
30x9
30x8 dropset 15x10
---------------------------
Tris
Skullz
110x3
110x2+1
105x3
75x15 LOL it hurts so much

Plate Loaded Bench DipnChips
3Plates x 12
3Plates x 10
3Plates x 8

DUN

Workout sucked balls today. I had zero energy, struggled on incline and couldnt concentrate. BOOOOOOO I feel like a girl on her period

[UpstateTank]

Sunday (wtf am i doing lifting on sunday??? LOL) February 11th: Back/Bis/Calves

AM cardio 60 minutes, elliptical, empty stomach, 60-70% mhr

Back
WideGrip PullDowns
120x8 warmup
120x6 warmup
165x2 warmup
210x9
225x7
225x6
195x4 LMFAO

Deads
135x5 warmup
225x3 warmup
365x3 <---hands held up
405x2+1 <--grip failure after 2
365x3<--hands held up

TBarPullBack
125x10 <---ripped a huge one here LOL
150x8
165x6
165x6
----------------
Bi's
Alternating Dumbell curl
40x10
50x5
50x5 dropset 25x10 <---vascularity has noticeably increased...I LIKE

Barbell Curl<--Straight bar, close grip
95x5
95x4
95x4
---------------
Calves
Standing Calf Raise Machine
60x12x5

DUN

Workout was better than yesterday's needless to say...still discouraged about my grip strength but itll get there eventually, other than that nothing else to report!

[UpstateTank]

Monday February 12th: OFF

AM Cardio, 53min (lol wtf? random #) walking on an incline, empty stomach, 60-70% mhr

[UpstateTank]

Tuesday February 13th: OFF

Taking the gmats tommorow...again

[UpstateTank]

Wednesday February 14th: oFf!!!!

Took the gmats...went well, but shot as hell from that
Not to mention its a fricken blizzard outside=no gym for this guy 2day

Legz tommorow though...SKWAT TILL YOU PUKE

[UpstateTank]

Thursday February 15th: LEGZ

SKWATS<--almost a2g
135x7 warmup
135x6 warmup
225x3 warmup
245x1 warmup
285x3
305x3
315x3
195x20 LMFAO i immediatley regret doing this set every time

StiffLegdDeads
225x8
225x6
225x6 <---**** hammy cramp!
225x4

Leg Extensions<--3sec squeeze at top
50x10
50x8
50x9 ?
50x8

Hammy Curls
100x8x3
--------------
Calves
Standing Calf Raise Machine
60x12x5

DUN

Wow it felt good to get back in the gym after those few days off...Strength is progressing so I'm verrrry pleased with that...all while muscle definition and vascularity are increasing HORRAY FOR ME!!!!!

[GTJacket]

Originally Posted by UpstateTank

Wow it felt good to get back in the gym after those few days off...Strength is progressing so I'm verrrry pleased with that...all while muscle definition and vascularity are increasing HORRAY FOR ME!!!!!

Always does doesn't it? Very impressive that you are still gaining strength while cutting. What's your caloric deficit goal per day?

Yea you definitely start noticing the effects of a diet 2 weeks in. It just keeps getting better from here. Keep up the good work

[UpstateTank]

Originally Posted by GTJacket

Always does doesn't it? Very impressive that you are still gaining strength while cutting. What's your caloric deficit goal per day?

Yea you definitely start noticing the effects of a diet 2 weeks in. It just keeps getting better from here. Keep up the good work

Thanks for the support bro!!!

My cals right now flucuate between 2700-3000...My maintence cals clock in right around 3600 so anywheres between 600-900cal deficit per day is typically what i aim for

[UpstateTank]

Friday February 16th: Shoulders/TRappers

Dumbell Press
30x8 warmup
40x6 warmup
60x2 warmup
80x4
85x3
80x3
65x7

Dual Front Dumbell Raises
30x10
35x7
35x6 dropset 20x12

Seated Dual Side Raises
15x8x3

DumbellShrugz
60x17
80x15
100x13
100x12

DUN

Eh kinda went poop towards the end of my workout I dont think I got enuf sleep last night...Increased one rep on my first set 2day so that made me YAYYYY CARDIO TOMMORWO

[UpstateTank]

Saturday February 17th: OFF

AM cardio & LAUNDRY YAYYYYYYYYYYYYY
60min, empty stomach, walking on an incline 60-70% mhr

Well off day today...cardio stinks but at least ill be sleeping in clean fresh sheets tonight

[UpstateTank]

Sunday February 18th: Chest/Tri's

AM Cardio
60min, empty stomach, walking on an incline, 60-70% mhr

Chest
InclineBarBOOB
95x9 warmup
135x4 warmup
175x1 warmup
205x3
225x3
210x3
190x5 dropest 135x10

FloorPress<---Bother the shoulder, but not as bad as plain ole bench
135x8
185x5x3

Cable X's
50x15
60x10x3

DB PoopScoops
25x15
25x13
25x10 dropset 15x6 <--ROFLMAO
-----------
Tri's
Skulllllllllllllllllllllllllllz
95x8
95x5
95x5 dropset 45x12LOL

Plate Loaded Bench Dips<--Moved hands in closer...YAY!
3X10
3X9
3X10 ??WTF??

DUN

Workout was good today...225 went up easier on incline than last time..musta been my clean sheets!!! LOL I still havent weighed myself since, erm, the last time i weighed myself...maybe I'll do that tommorow! I'm pleased w/ my progress thus far.

[UpstateTank]

Monday February 19th: Back/Bis

AM Car-dee-o
60min, elliptical, empty stomach, 60-70% mhr

Back
WideGripPullDownz
120x9warmup
120x7warmup
165x2warmup
WideGripPullUps
BWx7
BWx6
BWx6
BWx5

Deadliftssssssss--NO STRAPS YOU PUSSYS
135x5warmup
225x3warmup
365x3
405x2<--grip failure
365x2<--grip failure
315x7+2

TBar
150x10
165x8
165x7 dropset 125x7 dropset 100x6 LOL that sucked
------------
Bis'
Alt Dumbell curlz
45x8
50x3 ROFLMAO
40x7 dropset 20x12

BarbellCurl<--closegrip
95x4 lol
95x4 LOL
95x3 LMFAO...ok i get the hint already!!!!!!
-------
Calves
LegPress Calf Raises<--3 sec squeeze at top
5plates/sidex10x3
5plates/sidex8x2

DUN

Workout was good today...first time doing pullups in lord knows how long...I think im gonna do em more often!!!! i dunno what the **** happened to bi strength today LOL I also ripped off one of my calluses and it proceeded to bleed like a siv so i said ok im dun

[UpstateTank]

Tuesday February 20th: OFF

AM Car-dee-o
60min, empty stomach, walking on an incline, 60-70% mhr

Off day YAY! I'm gonna go buy 6 dozen eggs and play march madness allllll day today!