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  1. #1
    Form > Weight jsullivan7's Avatar
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    Sully's first IIFYM cut log! (Vids and Pics)

    I've been meaning to make a log in the nutrition section for quite some time now!

    GOALS

    -Educate myself better on how to count calories and macros and diet properly
    -Get in better general shape (stronger, faster, better endurance, etc.)
    -Visible abs for the first time in my life... cliche, I know, but I'm pumped and ready to finally do it!
    -I want to get around 170 again (possibly less if I don't feel lean enough), before I start my first every calorie counted bulk with reverse dieting and slowly upping the calories again

    BACKGROUND INFO

    -Been lifting on and off for 5 years
    -Never once properly dieted. Counted macros and calories for about a month last year, saw minor results but got lazy.
    -Lean in high school, got lazy and slowly got fat in college
    -Injured myself dirt biking in December and didn't start lifting again until February, but can't do heavy bench or military.
    -Benched 215x5(before injury), Squated 275x10 and Dealifted 345x1

    CURRENT INFO

    -5'11 ~205 Lbs (93 Kg)
    -College Sophomore
    -Recently became very physically active on a regular basis again in February
    -Shoulders are messed up from dirt biking injury, currently rehabilitating
    -Besides lifting, I now play American Football, Soccer (football) and run ~3x a week (3.5 mile trail)

    DIET

    -Calculated TDEE to be ~3260 calories, so I plan on starting to cut around 2500-2600 (~600 cal deficit per day)
    -After approximately every 10 lbs lost I will drop daily calories another 150-200, unless my weight stalls before that.
    -IIFYM approach - mostly chicken, rice and veggies for preference and simplicity but won't be afraid to eat anything and will be cooking some different ethnic foods often
    -Will be switching between fitday for random days and www.swole.me for planned meal days

    GYM - FOUR DAY SPLIT

    1) Chest and Triceps - light on chest due to shoulder injury - probably bench high reps with one plate on each side until comfortable lifting heavier again
    - Bench Press (flat and incline)
    - Dips
    - Skull Crushers
    - Cable Flies

    2) Back, Biceps and Forearms
    - BB Rows
    - Pull ups and pull downs
    - Seated Cable Rows
    - Curls

    3) Legs
    - BB Squats
    - Leg Presses
    - Straight Legged Deadlifts
    - Leg Extensions/Curls
    - Lunges

    4) Shoulders, Arms and Traps - super lightweight on all shoulder exercises
    - Military Press (really lightweight)
    - Laterals
    - Face Pulls
    - Curls
    - Triceps Extensions
    - Skull Crushers

    -I will also be doing P90X stretching and ab ripper 2x a week

    I'm going to upload some pics later today, and I plan on blogging a couple videos a week talking about my workouts and progress. Also, get ready for some good ol'fashioned food p0rn! I like to cook a few unique meals throughout the week!

    Any advice from you experienced dieters will be greatly appreciated.

    Cheers,


    Sully
    Last edited by jsullivan7; 03-18-2012 at 04:49 AM.
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  2. #2
    Form > Weight jsullivan7's Avatar
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    Just got back in the gym today after about 5-6 months I want to start logging my lifts again and need to cut as I have put on a lot of extra fat.

    Chest and Triceps

    Incline DB Bench
    65sx12
    65sx10
    50x12
    50x8

    Flat BB bench
    135x12
    135x8
    115x10
    115x8

    Cable Flys
    45x12x4

    Skull crushers
    55x8
    55x3
    45x8x2

    Cable pushdowns - continuous drop set
    55x4>40x8>30x12>25x20

    then ran 1.04 miles in 12:45

    Overall I have gotten a lot weaker, lost a pretty decent amount of muscle and put on some fat

    Currently weighing in at 215 probably around ~22% bodyfat

    Honestly today was really humbling. It felt great to buy a membership get back in the gym after so long but my lifts have gone down significantly - my will is strong though and this will just motivate me more to get back in shape.

    I started off thinking the 65s were gonna be my warm on on the incline DB press because just around five months ago I hit 95s for 8 reps and 225x6 on flat bb press, but oh well.

    Time to get back into shape, im picking up a bodybugg and counting calories again, i know ill lose the fat with time if i keep at it and hopefully the strength comes back soon too.

    Anyway, I hope everyone is enjoying this beautiful weather as much as I am!
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  3. #3
    Form > Weight jsullivan7's Avatar
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    Back and Biceps

    Back

    DB rows
    65x8x4

    BB rows
    135x8x4

    Seated cable rows
    130x8x4

    Overhand pulldowns
    115x5
    100x8x3

    Biceps

    Seated Db curls
    30x16x3

    Standing bb curls
    65x8
    40x8x3


    ran a mile in 12 minutes todays then walked for another 3 minutes. still slow but a 45 second improvements not bad. I dont think i actually got faster, I just pushed myself a little harder than yesterday

    I truly believe that form is more important than weight so ive been putting my ego aside and lowering the weight if i know I can't do the same for at least 6 reps or my form is getting sloppy. Lifts will get heavier with time, I just want to make sure my form is good when they do so i dont injure myself.

    i feel absolutely amazing after working out. the combination of endorphins and self achievement is so satisfying. Keeping on, just need to not slip up. sticking to 4 or 5 days a week. Im not watching my weight, just the mirror. I know it doesn't happen overnight so ill just keep putting one foot in front of the other, showing up to the gym and all should go well. I'll upload some pics soon so i can compare and see how i progress down the line.

    just celebrated 18 months sobriety recently, got a new job and now a gym membership. things are looking up.
    Last edited by jsullivan7; 04-08-2014 at 04:45 PM.
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  4. #4
    "showtime a-holes" DAaaMan64's Avatar
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    Originally Posted by jsullivan7 View Post
    i feel absolutely amazing after working out. the combination of endorphins and self achievement is so satisfying.

    just celebrated 18 months sobriety recently, got a new job and now a gym membership. things are looking up.
    Congratulations on both these things.
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  5. #5
    Form > Weight jsullivan7's Avatar
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    Originally Posted by DAaaMan64 View Post
    Congratulations on both these things.
    thank you, sir.

    congratulations on your progress as well
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  6. #6
    Unlimited Motivation hunterpauley's Avatar
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    Bump for making a year old thread come back to life. Congrats brah. Best of luck to you.
    "Each workout is like a brick in a building, and every time you go in there and do a half-ass workout, you're not laying a brick down. Somebody else is."

    Nutrition + Lifting Log
    http://forum.bodybuilding.com/showthread.php?t=161736303


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  7. #7
    Form > Weight jsullivan7's Avatar
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    Originally Posted by hunterpauley View Post
    Bump for making a year old thread come back to life. Congrats brah. Best of luck to you.
    Thank you I appreciate the support



    Took a rest day today, DOMs from chest/tri today is in full effect and back/bis are getting there. I absolutely love it. Legs tomorrow which means heavy squats and deadlift.. getting back into the groove of things fairly quick
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  8. #8
    Form > Weight jsullivan7's Avatar
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    Legs

    Squat

    135x10
    185x5
    205x3x2

    Deadlift

    135x10x3

    Legs Press

    3PPSx12x3

    Ran a mile in 10:15 then walked until 15 minutes total

    Didn't want to do too much volume today, because i have work tomorrow and need to be able to function. Squats felt light, i'll probably bump it up to 225 next week. I like to stay in the 3-5 rep range and go heavy on lower body day, because i've noticed my body responds to that best both in strength and size. Improved my mile by 1:45 from the last run and 2:30 seconds overall from the first. steady progress!
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  9. #9
    Form > Weight jsullivan7's Avatar
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    Shoulders/Arms/Abs

    Shoulders

    Seated DB Press
    60sx8x2
    45x12x2

    Standing Military Press
    115x8x3

    Face Pulls
    75x12x4

    Behind the back press machine
    1PPSx8x3

    Reverse Cable flies
    55x12x3

    Cable flies
    40x12x3


    Arms
    Preacher Curls
    55x12x3

    Seated DB curls
    30sx12x3

    Machine preacher
    50x12x3

    Skull Crushers
    55x12x3

    Single DB Tricep extensions
    45x12x3

    Dips
    BWx5
    BW-50 lbsx8x2


    Abs
    Medicine ball throwsx15x4
    Planksx1minx3
    side crunchesx15x2
    Leg Liftsx30x2

    Favorite day, love to do higher reps and leave with a the most pump possible. My legs are so beat from yesterday. No cardio today, left with a sweat after all the supersetted ab stuff. Week one has gone amazing. I feel great and will look great soon if i keep it up. Im thinking of going in for some cardio tomorrow not sure yet though.
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  10. #10
    Form > Weight jsullivan7's Avatar
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    Chest/Triceps

    Chest

    Incline DB Bench
    35sx10
    60sx8x3

    Flat BB Bench
    135x8x2
    115x8

    Cable Flies
    30x12x3

    Bench Machine
    1PPSx8x2

    Triceps

    BB Skullcrushers
    55x8x3

    Cable Pushdowns
    75x8x3

    Seated Behind the head DB extension?
    45x12x3

    Biked for 10 minutes then ran .55 of a mile in 5 minutes

    Weighed in at 212 lbs today... which means im down at least 8+ lbs. Im not sure if this is even possible? The scale was accurate my gym partner is the exact same weight as last time. either way i'm still judging by the mirror and am nowhere near my goal yet. Im gonna try to run some heavier lifts next week maybe try the 85's on DB press for a 3x5 or something like that. Getting some strength/muscular endurance back and making quick improvements on cardio. Looking a little leaner, hoping to be around 15% bodyfat by mid june or so
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  11. #11
    "showtime a-holes" DAaaMan64's Avatar
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    Originally Posted by jsullivan7 View Post
    Week one has gone amazing. I feel great and will look great soon if i keep it up.
    awesome, this feeling is the best.

    Originally Posted by jsullivan7 View Post
    Abs
    Medicine ball throwsx15x4
    Planksx1minx3
    side crunchesx15x2
    Leg Liftsx30x2
    that sounds... painful.
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  12. #12
    Form > Weight jsullivan7's Avatar
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    Back/Biceps

    Back

    DB single arm rows
    30x12
    60x8x3

    BB rows
    135x8x3

    Seated Cable Rows
    145x8x3

    Assisted pullups
    5x3


    Biceps

    seated DB curls
    25x16x3

    preacher curls
    65x8x3

    Then ran a mile in 9:30 and walked until i hit 15 minutes. Still progressing in everything, making my way back towards my old lifts. i want to hit an 8:00 minute mile before the months over
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  13. #13
    Form > Weight jsullivan7's Avatar
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    Originally Posted by DAaaMan64 View Post
    awesome, this feeling is the best.



    that sounds... painful.
    haha my abs are still sore today bro, just barely though
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  14. #14
    Form > Weight jsullivan7's Avatar
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    LEGS

    BB Squats
    135x10
    185x5
    225x2

    Leg Press
    2PPSx30x3

    Single DB lunges
    25x10x3 each was supersetted with

    Step ups
    25x10x3

    Leg Extensions
    100x10x3
    each was supersetted with

    Leg curl dropsets
    70x10x3>50x10x3

    Weighed in at 210 today. down 10 lbs in ~2 weeks and 20 lbs in about a month and a half.

    225 felt light on the squats, but my hip flexors were feeling kind of weird. ill try to hit 225x5x5 next week
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  15. #15
    Form > Weight jsullivan7's Avatar
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    Did arms today with a workout buddy.

    not sure exactly what we did, lots of supersets and drops sets, which usually isnt my thing, i prefer progressive overload ever week. It was nice to leave with a crazy pump today though and definitely burned some extra calories

    finished with a 7 minute ab routine. crunches for 20 sec, then plank for 20 sec for 8 sets continuously. going in for cardio in the morning
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  16. #16
    Form > Weight jsullivan7's Avatar
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    Shoulders

    Seated DB military
    25x15
    60x8
    50x8
    45x8

    Face Pulls
    70x8x3

    Front lateral raises
    25lb plate x 8x3

    Ran a mile in 8:55 today, ran a total of 1.5 miles in about 14 minutes. Wanted to get in an do some cardio, but decided to throw in a short shoulder sesh. feeling good, starting to see very slight changes physically
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  17. #17
    Form > Weight jsullivan7's Avatar
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    Chest/Triceps


    Flat BB bench
    95x15
    185x5
    165x5x4

    Incline DB bench
    50x10x3

    Skullcrushers
    55x10x3 supersetted with CGBP
    55x10x3

    Incline cable flies
    30x8x3

    Decline cables flies
    20x8x3

    Tricep pushdown dropsets
    80>60>40>30>25>20 all to failure

    DB seated tricep extensions
    55x10x3
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  18. #18
    Form > Weight jsullivan7's Avatar
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    LEGS

    BB Squats
    135x10
    185x5x3
    215x3

    Legs Press
    3PPSx10x3

    Leg Curls
    90x8x3

    Walking Lunges
    45lb Platex30x3

    Calve Raise dropsets with DBs to failure
    65s>50s>40s>30 x3

    Standing Calf Raise machine
    90x20x3
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    4/25

    Back

    DB Rows
    65x8x3

    Wide grip pulldowns
    145x10x3

    seated cable rows CG
    145x12x3

    Reverse flies
    70x8x3

    Later raises
    10x12x3 - very strict form

    Abs
    plank>situps superset 3 minutes no rest
    Leglift>flutter>scissor 3 minutes superset
    Medicine ball twistsx 15 each sidex 3

    Ran a mile in 8:25! will be under 8 soon
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  20. #20
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    Originally Posted by jsullivan7 View Post
    Did arms today with a workout buddy.

    not sure exactly what we did, lots of supersets and drops sets, which usually isnt my thing, i prefer progressive overload ever week.

    lol what routine was he doing? Kris Gethin 12-Week Daily Trainer? I had that exact same experience with a workout buddy.

    Originally Posted by jsullivan7 View Post
    Ran a mile in 8:25! will be under 8 soon
    Nice job!! Are you doing this after all your lifts?
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    Originally Posted by DAaaMan64 View Post
    lol what routine was he doing? Kris Gethin 12-Week Daily Trainer? I had that exact same experience with a workout buddy.



    Nice job!! Are you doing this after all your lifts?
    No idea it seemed like a good endurance builder but im going for the looks/strength haha

    yeah i always run after my lifts, if i do it before i can never lift nearly as much. thanks man i appreciate the feedback!
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    Chest/Triceps

    Flat BB Bench
    95x15
    185x5
    165x5x5

    Incline Bench (was all over the place with this)
    65sx8
    40sx8
    50sx8

    Skullcrushers
    55x8
    35x10 > CGBx10

    Cable Flies
    60x10x3

    Lateral Raises
    10x12x3

    Reverse Curls
    60x10x3

    Ran a mile in 8:30
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    Back/biceps

    BB Rows
    95x15
    145x8x4 (up 10 lbs)

    Wide Grip Pulldowns
    115x8x4

    Close Grip Seated Cable rows
    115x8x4

    Reverse Lateral raises
    15sx10x4

    DB Curls
    35sx16x4
    20sx16x4



    Ran my mile in 7:55 today! holy hell i thought i was going to die haha. my lungs hurt so bad, mouth and throat were dry as hell. Felt good though. dat runners high

    Trying to move up 5 lbs on bb rows every week until i plateau now, hopefully will hit around 185x8 in a couple months
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    Originally Posted by jsullivan7 View Post
    Ran my mile in 7:55 today! holy hell i thought i was going to die haha. my lungs hurt so bad, mouth and throat were dry as hell. Felt good though. dat runners high
    damn. 30 seconds faster 0_o. that's crazy good. nice work.
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    LEGS

    BB Squats
    135x10
    205x5x5 (easy)

    Leg Press
    3PPS+20x8x3

    Walking lunges
    1 platex10x4

    Legs Curls
    90x10x4

    Leg Extensions
    120x8x4

    Ran a mile in 11:55... legs were so beat i had to walk for a couple minutes inbetween running. My legs are exploding! im gonna move squat 10 lb each week until i plateau
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    Originally Posted by DAaaMan64 View Post
    damn. 30 seconds faster 0_o. that's crazy good. nice work.

    thanks man yeah, if im in the right head space i can really push myself to my limits
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  27. #27
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    Shoulders/Arms

    Shoulders

    Seates Db military
    30sx15
    60sx5x5

    Push Press
    95x8x3

    Lateral Raises (strict)
    10sx12x3

    Faces Pulls
    50x10x3

    Reverse Flies
    50x10x3


    Arms

    Seated DB Curls
    35sx16x3

    Skullcrushers
    45x12x3

    Curl Machine
    50x12x3

    Seated behind the back DB Tricep extension
    50x12x3


    Down to 207 today... down 23 lbs from 2+ months ago
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    didnt track chest/tricep workout this week.

    today

    Back/Biceps

    Pulls
    BW-60x8x3

    DB rows
    60x8x3

    Wide Grip Pulldowns
    115x8x3

    CG Seated Rows
    130x8x3


    Biceps

    DB Curls
    30x16x3



    Ran a mile in 8:30. Quick workout today got in and out in like 35 minutes. had like 30 sec rest between sets just kind of going through the motions. Felt a good MMC in my back though.

    I need some opinions: Bodymedia Fit (core or link?), Fitbit, or bodybugg?
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    Originally Posted by jsullivan7 View Post
    I need some opinions: Bodymedia Fit (core or link?), Fitbit, or bodybugg?
    I don't have a good answer for you, but here's a bump. I know the topic comes up on these forums regularly.
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  30. #30
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    didnt log much this week.

    im gonna switch to an upper/lower split next week and run with that for a couple months.
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