My goal is to be around 12/13% by July 8 (14 weeks). That means I drop 4-5% which is 9-12 lbs of fat. That would put me at 227-230. This is something I can do. I think regardless of what happens, I do not want to fall below 225.
Plan to do 5/3/1 and lift heavy and hard and do my best to maintain as much muscle as I can. Will update the thread whenever I can and will use this thread to help keep me on track. Aiming to eat around 2500 calories. Lots of protein, moderate carbs and fats.
OHP - 4 x 10 @ 85 lbs
Side raises - 2 x 12 @ 20 lbs
Front raises - 2 x 12 @ 25 lbs
Hammer curls - 3 x 10 @ 40 lbs
Preacher curls - 2 x 12 @ 65 lbs
Face pulls - 3 x 12 @ 140 lbs
As for diet, I've decided to try to go gluten free on my cut. See what happens. Still have my share of rice, rice noodles, potatoes, corn tortillas, etc. just staying away from wheat/gluten for now.
Some personal thoughts here. Body weight has gone down and definitely lost some body fat. Going a bit lower carb has also helped with my bloating so in that sense, I feel much better. When it comes to lifting, I have a bit of an OCD as I am always struggling to see if I want to gain weight or lose fat. Ideally, I would be able to do both but of course, that is not how things work out. So I just want to continue to grind this out till over the summer where I will reevaluate my goals and maybe start up a slow bulk. I enjoy the lean look but at the same time, I like looking like a monster rofl.
I think that look is ideal and would like to achieve that by next year.
Leg Press - 4 x 12 @ 345 lbs
Back raises - 5 x 12 @ BW
DB side bend - 4 x 12 @ 70 lbs
6 reps @ 350 for squat. I know I could have done more but I decided to do leg press first since people were taking too long to get off the rack. I had another 2 in me. I know it! Overall, it was a pretty lethargic day. Nothing felt right. Oh well. Next time, come in harder and better.
5/3/1 Decline Bench
5 x 200 lbs
3 x 225 lbs
8 x 250 lbs
BB Decline Bench - 5 x 10-12 @ 145 lbs
Face Pulls - 5 x 13-15 @ 140 lbs
CGBP - 5 x 10-12 @ 135 lbs
For the first time, someone asked me if I was all natural. I know that I'm not that big of a dood, but I felt great hearing that. I was gonna wait till the end of the month to post a progress pic but I'm too hype right now lol.
Current pic. 233.5 lbs @ ~15+%
Can't really tell too much in the pics but I feel different and can see it in person. Gotten comments from people at work/gym as well.
Deload week - 5/3/1 OHP
5 x 70 lbs
5 x 90 lbs
5 x 105 lbs
Incline Bench - 5 x 12 @ 135 lbs
Pendlay Rows - 5 x 13-15 @ 135 lbs
Dips - 5 x 12 @ BW
Cable Crunches - 5 x 15 @ 150
So far, so good. I feel like I am dropping weight too fast though. Weighed in around 231. I haven't eaten all day so I'm sure the lack of carbs/water contributed to that but I might up the calories a bit. Would give me some more energy in the gym as well.
Current lifts
OHP - 7 x 165 lbs
Decline Bench - 8 x 250 lbs
Deadlifts - 6 x 355 lbs
Squats - 6 x 350 lbs
All those were from my 1+ week this month. For squats and deadlifts, I knew I could have gotten a few more reps, but my form started to suffer and with squats in particular, I started with leg press as my first lift. Definitely impacted my stamina/strength when doing squats. In any case, I feel good but I feel like that I could be doing much more/better. That being said, when in July of 2012, my max OHP was 165, it makes me smile to see how far I have progressed.
When I take into consideration that it hasn't even really been 2 years since I started lifting proper,I feel better but there is still so much more work to be done. I want to invest in proper lifting shoes and a belt, but that will be for later this year. Definitely want to focus more on my back. Find some sort of specialized program for the back. Do it for a month and then transition back to legs. Then full body. I really want to hit 245 lbs next year @ ~12%.
Diet has been pretty much on point. Been a bit lax this week though. Ate a bit more calories and took it easy at the gym. Took Sat-Mon off. All you can eat sushi on Saturday. Went crazy with Taco Bell on Sunday. Feel lazy and sluggish today but oh well lol. Clean things up for tomorrow.
Cycle 2 - Week 1 - 5/5/5+ Deadlifts
5 x 250 lbs
5 x 290 lbs
5 x 330 lbs
This was, without a doubt, my worst day at the gym in a long, long time. I was tired, lethargic, and just felt out of it. I barely got 5 reps @ 330 lbs and then really struggled through the rest of the workout. There was nothing noteworthy at all. Just finished up and went home, defeated.
Cycle 2 - Week 2 - 3/3/3+ OHP
3 x 125 lbs
3 x 145 lbs
6 x 160 lbs
Incline Bench - 5 x 10 @ 150 lbs
Pendlay Rows - 5 x 10-12 @ 175 lbs
Rope Tricep Pushdowns - 5 x 10-12 @ 130 lbs
I could have gotten more with the 3+ reps for OHP @ 160 but people were on both the power and squat rack. Decided to do incline bench first. I really wish this gym would have more than 2 racks but oh well. What can you do. Weighed in @ 231 lbs. Not too bad considering my diet has been iffy for the past few weeks.
Cycle 2 - Week 3 - 5/3/1+ Decline
5 x 200 lbs
3 x 230 lbs
8 x 255 lbs (received assistance on the last rep)
Decline Bench - 5 x 10-12 @ 150
Face Pulls - 5 x 12 @ 150 lbs
Tricep pulldowns - 5 x 10 @ 60 lbs (Lower weight but there was definitely a lot more resistance. It was the machine where you attached it to a pulley that comes straight down, nonadjustable)
RDL - 5 x 10 @ 185 lbs
Lat Pulldowns - 4 x 10-12 @ 165 lbs
Cable pulldown crunches - 5 x 10 @ 140 lbs
Kroc Rows - 1 x 20 @ 80 lbs (per arm)
BB Shrugs - 3 x 12 @ 185 lbs
My grip gave out when going for rep 6 @ 365 lbs for deads. So I did another set of 3 afterwards just because I knew I had more in me. I think I will start to invest in straps but I want to see how far I can get without them. Might drop down RDL to a lower weight to feel the movement more in the muscles. And it felt great doing kroc rows. No hack squats on this day, wanted more of a back workout.
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