Bird's big 531 log

[ktj4l]

Subed in here man, you cutting?

He better not be with that sickening volume!

[bigbird916]

Subed in here man, you cutting?

Good to have you brah.

Yeah sort of, just going on a slight calorie deficit and a bit more cardio than usual. Just want to get rid of some of my

He better not be with that sickening volume!

Haha I need to get aesthetic brah, goin' on a cruise this summer!! Have to keep up dat intensity

[ktj4l]

Haha I need to get aesthetic brah, goin' on a cruise this summer!! Have to keep up dat intensity

Caloric deficit + high volume = setting yourself up for failure. Best you can hope for on a caloric deficit is not losing muscle mass or strength, so it's a good idea to reduce volume while keeping intensity (% of 1RM) up. That way you signal to your body that muscle is not expendable. If you hammer yourself with high volume on a cut, you're breaking down muscle and not giving your body enough calories to repair itself and grow. Heavy weight, relatively low reps is the way to go on a cut in my opinion. You're in Danny's thread, right? He just started his cut, you'll see that he's already reducing volume a little bit.

[ulsak]

agree with K, listen to your body but it is manageable if your cut is very moderate, and if you balance out you macros and rest good.

[bigbird916]

Tuesday 1/15

Leg day

Cycle 7 5/3/1

Front squat
165x5
185x3
210x1

Leg press
270x12
270x12
270x12

Leg ext single leg
105x12
105x12
105x12

Good morning
95x12
95x12
95x12

[bigbird916]

Wednesday 1/16

Shoulder day

Cycle 7 5/3/1

OHP
100x5
120x3
135x5 Just went for it!

DB press
65x12
60x12
60x12
60x12

Cable raises
15x12
15x12
15x12
10x12

Preacher curl
100x10
80x12
80x12
80x12

DB seated hammers
30x12
30x12
30x12
30x12

[bigbird916]

Saturday 1/19

Back day

Cycle 7 deload

Deadlifts
145x5
185x5
225x5 yawn..

Lat pulldown
160x12
160x12
160x12

Low row
160x12
160x12
160x12

Back ext
BWx10
BWx10
BWx10

Incline crunch
BWx10
BWx10
BWx10

[ktj4l]

Deload?! No thanks. Haha, nice lifting, brah!

[ulsak]

hehe, it's at least at a three set ranges..

[Anthony21]

Nice three workouts bro and congrats on the OHP.

[bigbird916]

Deload?! No thanks. Haha, nice lifting, brah!

Hahaha I know, thanks brah.

hehe, it's at least at a three set ranges..

Nice three workouts bro and congrats on the OHP.

Thanks man, I was stoked lol

[bigbird916]

Monday 1/21

Chest day

Cycle 7 deload

CG bench
95x5
135x3
165x1
185x1
205x0

Well, no deload here... haha. I wanted to test my limits for CGBP, and well it looks like I'm still weak

DB bench
50x12
50x12
50x12

DB flyes
20x12
20x12
20x12

Skull crushers
50x12
50x12
50x12

Rope overhead cable ext
50x12
40x12
40x12

[Anthony21]

Monday 1/21

Chest day

Cycle 7 deload

CG bench
95x5
135x3
165x1
185x1
205x0

Well, no deload here... haha. I wanted to test my limits for CGBP, and well it looks like I'm still weak

DB bench
50x12
50x12
50x12

DB flyes
20x12
20x12
20x12

Skull crushers
50x12
50x12
50x12

Rope overhead cable ext
50x12
40x12
40x12

Our fails always lead to success.

[bigbird916]

Thursday 1/24

Shoulder day

Cycle 7 deload

OHP
65x5
75x5
95x5

DB press
50x12
50x12
50x12

Cable front raise
15x12
15x12
15x12

Cable straightbar curls
50x12
50x12
50x12
50x12
50x12

Seated DB hammers
30x12
30x12
30x12

Treadmill
25 min incline

Well piss guys, I'm getting discouraged! I haven't been hitting PRs, and my workouts just feel blah.. I hate to use a PWO again as a crutch but I feel like I need some sort of a boost. I'm still trying to lose a little bit of fat, but not going as hard as I can and need to really get on it.

[ulsak]

you should check out Danny's YT channel, he has good tips on cutting that can be done same as you lift. The gains might be slower but they will be there. Also lower the volume. I would pick bodyweight or triumvirate template if I would be in your shoes. The cardio looks good.

[ktj4l]

you should check out Danny's YT channel, he has good tips on cutting that can be done same as you lift. The gains might be slower but they will be there. Also lower the volume. I would pick bodyweight or triumvirate template if I would be in your shoes. The cardio looks good.

I agree that checking out Danny's stuff would be a great idea. He knows how to cut and you'll notice in his log how he's slowly adjusting volume based on how far he is into the cut. Body weight exercises might be an option, but you could also simply adjust the volume down to account for the caloric deficit. I don't think you've been cutting very long, so you shouldn't be this drained yet. Either your caloric deficit is too aggressive or your body is getting fatigued from the excessive volume. Possibly a combination of both.

All the best, man. I hope you figure out what works for you.

[bigbird916]

I agree that checking out Danny's stuff would be a great idea. He knows how to cut and you'll notice in his log how he's slowly adjusting volume based on how far he is into the cut. Body weight exercises might be an option, but you could also simply adjust the volume down to account for the caloric deficit. I don't think you've been cutting very long, so you shouldn't be this drained yet. Either your caloric deficit is too aggressive or your body is getting fatigued from the excessive volume. Possibly a combination of both.

All the best, man. I hope you figure out what works for you.

you should check out Danny's YT channel, he has good tips on cutting that can be done same as you lift. The gains might be slower but they will be there. Also lower the volume. I would pick bodyweight or triumvirate template if I would be in your shoes. The cardio looks good.

Thanks for the support and tips guys. I'll check that out. I know most people that cut don't lower the volume, why is this?

[bigbird916]

Hey guys, was out sick for the better part of the whole last 6 days. Missed two workouts, so I guess it could be worse. I gave up processed/starchy carbs this week(bread, rice, taters etc) and I've lost 4 pounds. I know I'm really carb sensitive and they can bloat me up really easy it seems. I'm still eating plenty of fruit, and veggies.

I'll be back with some deadlifts and back day tomorrow. Hopefully I'll be 100%!!

[ulsak]

Thanks for the support and tips guys. I'll check that out. I know most people that cut don't lower the volume, why is this?

High volume does burn more, but I want to maintain and even gain strenght ( thus numbers on my lifts) so I need to give up the volume. I don't need to be "ripped" or "aesthetical" ( I'm an ugly b'stard anyway) it's a tactical, competional cut for me.

Hey guys, was out sick for the better part of the whole last 6 days. Missed two workouts, so I guess it could be worse. I gave up processed/starchy carbs this week(bread, rice, taters etc) and I've lost 4 pounds. I know I'm really carb sensitive and they can bloat me up really easy it seems. I'm still eating plenty of fruit, and veggies.

I'll be back with some deadlifts and back day tomorrow. Hopefully I'll be 100%!!

I less portion of carbs seems to be beneficial but the important thing is to maintain the calorie deficit.

[ktj4l]

Thanks for the support and tips guys. I'll check that out. I know most people that cut don't lower the volume, why is this?

Because they enjoy burning out quickly? I don't know. Cutting volume a bit on a cut is a great idea to be able to do it for longer without losing strength and muscle mass. I think the reasoning behind doing the same volume is that it burns more calories, but it's way less taxing on your body to just eat less food than it is to hammer your muscles with more volume when they won't grow anyhow on a cut.

[bigbird916]

Saturday 2/2

Back day

Cycle 8 3x3

So still recovering, so I decided to omit deadlifts from today's workout. Was NOT feeling up to them

Pendley rows
145x3
165x3
185x3

Lat pulldown
190x10
185x10
185x10
180x10

Pull ups
BWx10, 8, 8, 10

Back ext
BWx10, 10, 10

Leg lift
BWx10, 10, 10

Crunch machine
BWx10, 10, 10

[bigbird916]

Sunday 2/3

Shoulder day

Cycle 8 3x3

OHP
95x3
115x3
125x3 meh.

DB press
50x12
50x12
50x12

Cable front raise
12.5x12
12.5x12
12.5x12

Cable curls
60x12
60x12
60x12

DB hammers
30x12
30x12
30x12

[Anthony21]

Hope all is well Bird and you're still killing it with your training.

[Juicemw]

Nice presses Bird. You're shoulder numbers are really close to mine.