Mr Flexy tries to maintain his mass while cutting...

[-=FLEX=-]

I've been running a journal in the O35 section for over two years now, but I wanted to start a new one as I am about to embark on the dreaded cut that I probably should have started 6 months ago...

This shot was taken last Friday night:



The mass is there, but at almost 250lbs I am carrying too much fat.

Time to lean out.

Here's my basic routine:


Day 1 - Chest & Biceps

Bench or DB Press - 6 x 5-6
Incline Bench or Incline DB Press - 5 x 8-10
Pec deck or cable flyes - 5 x 10-12
Barbell or EZ-Bar curls - 6 x 6-8
Dumbbell or cable curls - 5 x 8-10

Day 2 - Legs

Squats - Hour of Power
Prone Leg Curls - 6 x 6-8
Standing Calf Raises - 6 x 10-12

Day 3 - Back & Traps

Narrow Grip Pulldowns - 6 x 6-8
Narrow Rows - 6 x 6-8
Wide Rows - 6 x 6-8
Wide Pulldowns - 5 x 10
Shrugs - 6 x 10-12

Day 4 - Delts and Triceps

Seated Dumbbell Presses - 6 x 5-6
Seated Barbell Presses - 6 x 6-8
Reverse Flyes or Reverse Pec Deck - 5 x 10-12
Two-Handed Pressdowns - 6 x 6-8
Single Arm Extensions - 5 x 8

Day 5 - Deadlifts & Legs

Deadlifts - Hour of Power
Leg Press - 6 x 6-8
Seated Calf Raises or Presses - 6 x 10-12


I don't count calories or macros and I love beer.

This could be interesting. I've lost 5 lbs already with no noticeable strength loss.

I'm currently 249 (for the last 2 days) and my goal is to hit 225, with a goal of 1 to 1.5 lbs per week loss in order to preserve my muscle mass.

All and all comments and/or constructive criticism is appreicated.

-=FLEX=-

[-=FLEX=-]

Chest & Biceps

Not a bad start to the week.

Gym was quite busy this morning so I ended up doing barbell presses again because there was nothing else available. No pain, which was good, but the strength kinda sucked. Lisa was elsewhere so I had no spotter; didn't push things too much.

Barbell Bench Press

135 x 15

185 x 10

205 x 6
205 x 6

225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

Incline Dumbbell Press

75 x 8
75 x 6
75 x 6
75 x 6
75 x 6
75 x 5

EZ-Bar Curls

110 x 8
110 x 6
110 x 8
110 x 8
110 x 6
110 x 6
110 x 6
110 x 6

Cable Curls

50 x 10
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10

Pec Deck

145 x 12
145 x 12
145 x 12
145 x 12
145 x 12
145 x 12

Had some time left so I messed around on one of the Hammer Strength machines: MTS Decline Press; 4 sets of 10.

[-=FLEX=-]

Squaterday

Had a good day in the squat rack. No new ground and still not quite my usual strength/voluem, but getting back there.

No knee, hip, back, or shoulder issues. Actually felt like I was training this week instead of just being beaten into submission by gravity.



Squats

Raw:

135 x 6
185 x 6
225 x 6
275 x 6
315 x 6
345 x 3
365 x 2
385 x 1
405 x 1

With Belts & Knee Wraps:

435 x 1
455 x 1
405 x 3

Standing Calf Raises

440 x 10
440 x 10
440 x 10
440 x 10

440 x 8
440 x 8
440 x 8
440 x 8

Prone Leg Curls

170 x 6
170 x 6
170 x 6
170 x 6
170 x 6

155 x 6
155 x 6

[-=FLEX=-]

Back & Traps

Good session today. Nothing spectacular to report; just working the plan, and the plan seems to be working.

Finally got back into the 240's today: 249.4 on my digital scale when I woke up this morning.

feelsgoodman.jpg

Close Grip Pulldowns

140 x 12
160 x 10
180 x 8

200 x 6
200 x 6
200 x 6
200 x 6
200 x 6
200 x 6

Hammer Strength Plate Loaded Iso Row

185 lbs per side x 6
185 lbs per side x 6
185 lbs per side x 6
185 lbs per side x 6
185 lbs per side x 6
185 lbs per side x 6

Smith Machine Shrugs

115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10

And just for a change, threw in something different for Traps:

Standing Calf Machine Shrugs

135 x 12
155 x 12
155 x 12
155 x 12
155 x 12

Wide Grip Pulldowns - Behind Head

140 x 8
140 x 8
140 x 8
140 x 8
140 x 8

Hammer Strength MTS Row

(Dual Stack - Weight Per Stack)

100 x 8
100 x 8
100 x 8
100 x 8
100 x 8

[-=FLEX=-]

Delts & Triceps

Seated Dumbbell Press

45 x 15
55 x 10
65 x 8

75 x 6
75 x 6
75 x 6
75 x 6
75 x 6
75 x 6

LifeFitness Shoulder Press - Done Facing Machine

125 x 6
125 x 6
125 x 6
125 x 6

110 x 6
110 x 6
110 x 6
110 x 6

Tricep Pressdowns

160 x 8
160 x 8
160 x 8
160 x 8
160 x 8
160 x 8

Hammer Strength MTS Tricep Extension

Dual Stack - Weight Per Stack

70 x 6
60 x 8
60 x 8
60 x 8
60 x 8
60 x 10

Rear Delts - Reverse Pec Deck

130 x 12
130 x 10
130 x 10
130 x 10
130 x 10

Deadlifts tomorrow. Been a few weeks since I did deads so I am not expecting much.

I'll be happy to pull 5 plates.

[LisaSkinnoble]

In and subbed!

[-=FLEX=-]

Deadlifts & Legs

It's been 4 weeks since my last deadlift session, and the previous one was 4 weeks before that. And it showed.

I wasn't expecting anything spectacular, but I didn't think I'd be as weak as I was. Didn't even attempt a 5 plate pull today.

That said, I had no grip issues, which was nice. Just didn't have that solid feeling in my lower back.

Was moving about as fast as a turtle this morning, so all I had time for was leg press after the deads, and didn;t go super heavy on these. Just focused on getting full ROM, and slowly squeezing out the reps.

teh d34dZ

Chalk Only:

135 x 10
225 x 6
225 x 6
275 x 5
275 x 5
315 x 3
315 x 3
365 x 1
365 x 3
405 x 1
405 x 1

Chalk & Belt:

425 x 1
455 x 1
475 x 1
405 x 3

OK, that was enough of those. No more slacking on these. I'll get back to 500+ in a week or two.

Leg Press

(Includes Sled Weight of ~120lbs)

300 x 10
390 x 10
480 x 8
570 x 8
660 x 8

750 x 6
750 x 6
750 x 6
750 x 6
750 x 6

That's it.

No training this weekend. Chest and Biceps Monday.

Happy Friday.

-=FLEX=-

[LisaSkinnoble]

Great job on the deads - it's always rough when you've not done them for a while.

Happy Friday, indeed!

[ZoranM]

In via the link.
I gotta see this. I also wanna see this turn out fantastic. GL Jimbo

[righter]

Hey Flex! Best of luck! Hope you and Lisa have a great weekend!

[-=FLEX=-]

Great job on the deads - it's always rough when you've not done them for a while.

No kidding. Your turn next week?

I gotta see this. I also wanna see this turn out fantastic. GL Jimbo

Thanks Z. Appreciate the support.

Hey Flex! Best of luck! Hope you and Lisa have a great weekend!

Oh Hai Jen! Thanks muchly.

Looking lean as hell yourself. Good Job.

[ironwill2008]

IN on this gig.






Do it.

[-=FLEX=-]

IN on this gig.

Do it.

**** just got real...






Thanks for the support Bill.

[medjen]

**** just got real...






Thanks for the support Bill.

No slacking now, Bill's watching...

GL, Flex.

[-=FLEX=-]

No slacking now, Bill's watching....

No kidding.

Gauntlet = Thrown Down

GL, Flex.

Thanks. So far so good.

[-=FLEX=-]

247.8 this morning.

[ironwill2008]

247.8 this morning.

That's progress.

Steady as you go.

[-=FLEX=-]

Chest & Biceps

Barbell Bench Press

135 x 15
135 x 15
185 x 10
205 x 8
225 x 6
225 x 6
225 x 6
245 x 3
255 x 1
225 x 6

Incline Dumbell Press

75 x 6
75 x 6
75 x 8
75 x 6
75 x 6

Barbell Curls

Bar x 12
Bar x 12

95 x 6
95 x 6
95 x 6
95 x 6
95 x 6
95 x 6

Cable Curls

50 x 10
50 x 10
50 x 10
50 x 10
50 x 10

Pec Deck

145 x 12
145 x 12
145 x 12
145 x 12
145 x 12

[ZoranM]

Ahmm, I hope my memory still serves me. From what I remember from your journal, you had shoulder issues?

If i'm right, and now you do Flat BB, no more pain? That's great.

[-=FLEX=-]

Ahmm, I hope my memory still serves me. From what I remember from your journal, you had shoulder issues?

If i'm right, and now you do Flat BB, no more pain? That's great.

Yep; I got up to a 305 bench in November, then the shoulder issue flared up, I swore of benching. Shoulder seems better, so I'm sneaking it back in. No pain today but obviously weak as heck.

[LisaSkinnoble]

Weak in your eyes. Not in mine. Glad the shoulder didn't bother you today.

[-=FLEX=-]

Squaterday

Not a great day in the squat rack. Felt like an old man this morning. Knees and hip were achy and my lower back felt about as strong as an over-cooked lasagna noodle.

Kept pushing myself to go heavier regardless, and although I did way more singles and triples than I would have liked, I managed to get up to 455, so not too bad in the end. All reps on all sets balls to the floor with a pause at the bottom (no bouncing out of the hole).

Got to the gym a few minues later than usual and I spend a long time in the rack, so I had to cut back the sets on the hams and calves.

ATG Powerpause Squats

Raw:

135 x 6
185 x 6
225 x 6
275 x 3
275 x 3
295 x 3
315 x 3
345 x 1
345 x 1
365 x 1
385 x 1

With Belt and Wraps:

405 x 1
435 x 1
455 x 1
405 x 3

Prone Leg Curls

170 x 6
170 x 6
170 x 6
170 x 6
170 x 6

Standing Calf Raises

395 x 10
395 x 10
395 x 10
395 x 10

^^^ Whole stack.


That's it.

Back & Traps tomorrow.

-=FLEX=-

[LisaSkinnoble]

The weight feels so much heavier when you're on a cut, doesn't it? I think you did great. Way to push yourself!

[-=FLEX=-]

The weight feels so much heavier when you're on a cut, doesn't it?

It sure does!

I think you did great. Way to push yourself!

Thanks.

[-=FLEX=-]

Hit 247.0 on my digital scale today. Down a total of 7 lbs since I decided to cut. I'm up a notch on the belt I wear daily on my dress pants and I'm going to have to reset the lever on my inzer powerlifting belt this weekend - maybe one or two holes tighter.

No noticebale loss of strength, either.

Close Grip Pulldowns

140 x 12
160 x 10
180 x 8

200 x 6
200 x 6
200 x 6
200 x 6
200 x 6
200 x 6

Seated Close Grip Cable Rows

220 x 8
220 x 8
220 x 8
220 x 8
220 x 8

Smith Machine Shrugs - Single Arm

115 x 12
115 x 12
115 x 12
115 x 12
115 x 12

Standing Calf Machine Shrugs

175 x 10
175 x 10
175 x 10
175 x 10
175 x 10

Wide Grip Pulldowns - Behind Head

140 x 8
140 x 8
140 x 8
140 x 8
140 x 8

Hammer Strength MTS Row

(Dual Stack - Weight Per Stack)

100 x 8
100 x 8
100 x 7 <-- Grip Fail
100 x 8
100 x 8

That's it.

Delts & Triceps Tomorrow.

-=FLEX=-

[medjen]

No noticebale loss of strength, either.

Excellent.

[SteveR40]

subbed in sir.

[-=FLEX=-]

Excellent.

That's about all I can hope for at this point.

subbed in sir.

Welcome SteveBro.

[-=FLEX=-]

Delts & Triceps

No work today so I did an early afternoon workout. I think everyone else and their brother had that plan too because the gym was packed. Never seen it so busy. Had a good one though. Solid performance overall, although I was moving slow and Lisa was finished her workout way before me so I skipped the rear delts. Not worried about that though.

Seated Barbell Press - Behind Head

95 x 12
115 x 10

135 x 6
135 x 6
135 x 6
135 x 6
135 x 6
135 x 6

145 x 3
155 x 2
170 x 0 - Thankfully Lisa was spotting me. Got this about 3/4 of the way up then it wouldn't move any further

^^^ Overall very happy with these today and no issues with my right shoulder.

Hammer Strength MTS Shoulder Press

(Dual Stack - Weight Per Stack)

60 x 10
70 x 10
80 x 8
80 x 8
80 x 8
80 x 8
80 x 10

Tricep Pressdowns

160 x 10
160 x 10
160 x 10
160 x 10
160 x 10
160 x 10

Hammer Strength MTS Tricep Extension

(Dual Stack - Weight Per Stack)

60 x 10
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10

That's it.

Supposed to be warm tomorrow and I have my kids for the weekend since it's Easter so I may bail on the gym and do deadlifts in the garage.

Fresh air, loud tunes, chalk flying and maybe a 500lb DL. Sounds like a good way to spend a Saturday to me.

Happy Good Friday, kids.

-=FLEX=-

[SteveR40]

Nice job on the 7lb drop. How are you going about the cut cycles?