Cutting Time

[NizzleMizzles]

4/30
Deadlifts

DL: 135x8, 225x8, 275x3, 315x3, 365x3, 415x1

Bent over BB row: 185x5, 185x5, 185x5, 185x5

Pullups: 4 sets 8 reps bw

Standing DB curls: 30'sx8 35'sx8

Standing BB Curls: 80x8, 70x8 60x8

Cals: 2,080 Carbs: 203 Fat: 86 Pro:136

Protein was too low, I'll have to lower carbs a bit.

Hitting 415 on DL felt great.

[NizzleMizzles]

5/1

Running: 1/4 mile repeats

Total distance: 3.25 miles

Cals:2,095 Carbs:183 Fat:66 Pro:163

[NizzleMizzles]

5/2

****ing car broke down on the way to the gym. Transmission blew up, started smoking and the engine died. I was stuck by a hay field in the middle of ****ing no where. I did body weight circuits for about an hour until the tow truck showed up.

[NizzleMizzles]

5/3

Bench 531

Flat BB bench: 135x10, 185x10, 225x8, 275x3, 305x3 (definitely could have gone heavier but I didn't have a spotter)

Incline BB Bench: 135x8, 185x8, 185x8, 185x8

Dips: bw+45lbsx15, bw+90lbsx5, bw+90lbsx5, bw+90lbsx3

Machine Flyes: 130x10, 130x10, 130x10, 130x10

Tri Press downs: 100x8, 100x8, 100x8, 100x8

Tri rope press downs: 80x8, 80x8, 80x8

Cals: 1,900 Carbs:173 Fat:90 Pro:104

I had to run back and forth to the car dealership all day, before and after work so I had fast food twice. I hit my cals but the macro's were atrocious.

[NizzleMizzles]

5/4

Ran 3 miles
Ab circuit-20 mins

5/5

Rest

5/6- 531 Legs

Squats: 135x10, 225x8, 275x5, 315x5, 340x6

Front Squats:185x8, 185x8, 185x8, 185x8

Leg Press: 315x10, 495x8, 585x8, 585x8

Leg Curl:140x8, 140x8, 140x8, 140x8

Standing Calf raise: 90x10, 90x10, 140x10, 140x10

[NizzleMizzles]

5/7

Ran 3 miles + 20 mins on the elliptical

I think from now on I'll do thirty mins of light cardio every morning (fast walk on an incline) and I'll still run on my non-lifting days. I'm still at 202-204lbs so I need to break through the 200lbs barrier. I'm tightening down on the diet and I'll cut out all alcohol during the week.

Cals:1,887 Carbs:131 Fat:61 Pro:198 macros were spot on I just need to keep this up.

[BIGrob84]

Dude. I'm getting exhausted just reading your journal At this rate you are going to meet your goals for sure. Good luck man!

*I am trying to limit alcohol to Saturday nights only eating high protein, low fat, and low carbs throughout the day.

[NizzleMizzles]

Dude. I'm getting exhausted just reading your journal At this rate you are going to meet your goals for sure. Good luck man!

*I am trying to limit alcohol to Saturday nights only eating high protein, low fat, and low carbs throughout the day.

Thanks for the comments bro, measly reps for you. Yeah limiting alcohol sucks, its not like I'd get wasted during the week but one or two nights I'd have a couple drinks, either with clients at dinner or watching Mad Men lol (I'm a big bourbon on the rocks fan). Oh well, I want abs so only one night of drinking on the weekends.

[NizzleMizzles]

5/8

Shoulder/Bi's 531

OHP: 95x8, 125x8, 145x5, 160x6

DB Military Standing: 50'sx8, 60'sx8, 65'sx8, 60'sx8

upright cable row: 130x8, 130x8, 150x8, 130x8

Seated rear delt raise: 25x8, 25x8 25x8 25x8

DB curls: 30x8 35x8 40x8

BB curl: 70x8, 70x8, 60x8


Cals:1,856 Carbs:133 Fat:77 Pro:168

[NizzleMizzles]

5/10

Rest

Cals: 2,170 Carbs:108 Fat:91 Pro:162

Tonight is Deads and back....****ing pumped. I'll update with progress pics later as well.

[Angryowlbear]

You have some beastly lifts, if you can maintain your strength when cutting your strength/weight ratio will be amazing. Enjoying your progress, keep going!

[NizzleMizzles]

You have some beastly lifts, if you can maintain your strength when cutting your strength/weight ratio will be amazing. Enjoying your progress, keep going!

I wish they were beastly lol. Go in the PL forum and you'll see real beastly lifts (or my gym, lots of PL'ers and BB'ers on dat der bicycle) but regardless thanks for the encouragement, measly reps for you.

Once I get to around 10% I'll maintain weight and concentrate on strength. I want a 500+ squat / dead and a 400 bench....then I can die happy lol.

[NizzleMizzles]

Ok, I've been slacking on updating because I'm getting ready for my deployment. I've been busy during and after work trying to train my replacement before I leave. **** has been crazy and my diet hasn't been the best. As a result I gained a pound I'm at 203lbs as of this morning. So basically I've been stalled for a month and actually went up in weight. The weird thing is I look more vascular, it may be wishful thinking but I believe I may have just done a recomp by accident. I'll post update pics later.

531 Deadlifts (2nd wave)

DL: 135x8, 225x8, 250x5, 290x5, 325x7

Front Squats: 135x8, 185x8, 185x8, 185x8

Leg curls: 120x8, 140x8, 140x8 160x8 160x8

Cable row: 130x8, 160x8, 180x8, 180x8

DB Bi Curls: 30x8 35x8 40x8

BB Bi Curls: 80x8, 80x8, 60x8, 60x8

Cals: 1,794 Carbs:99 Fat:104 Pro:116

Cals were low and I ran out of protein powder....

[NizzleMizzles]

My brother was in town so I finally had a spotter for Bench. Had a bad ass chest session. I didn't really follow 531 for this work out because I wanted to take advantage of having a spotter.

531 wave 2 Chest

BB Bench: 135x8, 225x5, 275x3, 315x1, 345x1(PR), 275x7(PR) **** yeah should have made it 350 but oh well I'm happy as ****.

Incline DB's 90's x8, 90's x8, 80's x8

Machine Flyes: 160x8, 160x8, 160x8, 160x8

Tri Pushdown: 150x10, 150x10, 150x8, 150x8

Cals: 1,960 Carbs:112 Fat:89 Pro:128 Still need to up the protein.

[NizzleMizzles]

5/18

Ran 3 miles

Cals: 1,633 Carbs:148 Fat:68 Pro:106

Protein intake sucked...

[NizzleMizzles]

5/19-5/20 Drill

5/21 531 Squats
BB Squats: 135x8, 225x8, 275x5, 295x5, 325x6 (the numbers should have been 235, 275, 310 but I had a brain fart)

BB squats: 245x8x4 sets ( 60% of 1 RM)

Legpress: 270x8, 450x8, 540x8, 540x8

Calf press: 180x15, 180x15, 180x15

Calf raise: 225x8, 225x8, 225x8, 135x20

Cals: 1702

[NizzleMizzles]

OHP 531

OHP: 115x5, 135x5, 155x5, 175x4 (missed 5th rep)

Speed bench: 135x8, 225x3, 225x3, 225x3, 225x3, 225x3, 225x3, 185x3, 185x3 (was going to use chains at 185 but someone used them the whole time so I went with 225)

Dips: BW+45x10, BW+85x5, BW+85x5, BW+45x10

Rear delt raise: 20x8, 20x8, 20x8 20x8

Lateral delt raise: 20x8, 20x8, 20x8, 20x8

Cals: 1,957 Carbs:178 Fat:102 Pro:127

[NizzleMizzles]

5/24

Rest/Stretch

5/25 531 DL's

Deadlifts: 135x8, 225x8, 275x3, 325x3, 375x6 (felt really strong on these, I used a belt, narrowed my stance and focused on hip power, the weight flew up.)

Bent over rows: 135x8, 185x8, 185x8, 185x8, 185x8

Shrugs: 225x10, 315x10, 315x10

DB curls: 30x8 35x8 40x8 45x8 30x15

Cals:2,339 Carbs:130 Fat:102 Pro:167

[NizzleMizzles]

5/28

Ran 3 Miles

5/29

5 3 1 Bench

BP: 135x8 225x8 245x5 275x3 305x3 295x3 275x3 (****ed up the sets...My back is so sunburnt so I couldnt lift more than 3 reps with heavy weight at a time)

DB BP: 90'sx6 80'sx6 80'sx6

Flys: 170x8 150x8 150x8 150x8

Tri press downs: 150x15 150x15 150x10 150x10

Cals:1,760 Carbs:181 Fat:76 Pro:97 lol wut...****ty macro's

Got a new scale so I'll update tonight