Sully's first IIFYM cut log! (Vids and Pics)

[DAaaMan64]

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

How come?

[jsullivan7]

How come?

mostly because i get bored with the same routine... but when i ran it last year my bench went up 40 lbs, squat 60 and deadlift 50 in ~5 months. not sure if its because i do lower volume and work everything twice a week or what but i want to hit 225 on flat bench again.

[jsullivan7]

Yesterday

LOWER

BB Squats
135x10
215x5x5

Leg Press
3PPS+25PSx10x3

Walking Lunges
1 platex10x4

Leg Extensions
110x10x4

Leg Curls
110x10x4

DB Calf raises to failure
70>50>40x3


Today

UPPER

DB Flat Bench
70sx5x3

Pullups
BW-60x5x3

Incline BB Bench
140x5x3

DB Rows
70sx5x3

Shoulder Press
50sx5x3

Seated Cable Rows
135x5x3

Lateral Raises
10sx12x3

Reverse Flies
80x5x3

Seated DB Tricep extension
50x12x3

Seated DB Curl
35x16x3



Looking a lot leaner, feeling stronger. Muscles havent grown much but that what I expected while cutting. Looking bigger due to leanness though which is nice

[jsullivan7]

LOWER

BB Squats
135x10
225x5x3

Leg Press
3PPS+30PSx8x3

Walking lunges
1Px10x4

Leg extensions supersetted with leg curls
120x8x3>100x8x3

[DAaaMan64]

you'll have to weigh in on what you think of this routine! Seems kinda fun.

[jsullivan7]

you'll have to weigh in on what you think of this routine! Seems kinda fun.

I absolutely love it man, i recommend anyone try it out for at least a month. its less volume on one single body part each workout, but i end up hitting everything twice a week to make up for that. I really feel like im going to be making some big strength gains on this!

[jsullivan7]

UPPER

Flat DB Bench
35sx15
75sx5x3

Pullups
BW-50x5x3

Incline DB Press
60sx5x3

Seated Cable Rows
145x5x3

Lateral Raises
15sx12x3

Preacher Curls
50x5x3

SkullCrushers
50x8x3

Drop Set Curls
30sx16>20sx16x3>15xfailure

Seated DB Extensions
45sx12x3

[jsullivan7]

LOWER

BB Squats
135x10
225x5x5 (felt so gewd)

Leg Press
4PPsx8
5PPSx8x2

Walking Lunges
30lb DBsx10x4

Leg Extensions
100x20x3

Leg Curls
90x20x3

was feeling great today, maintained energy throughout my squat sets, they felt really easy. The only thing that keeps me from doing more is that around rep 4 or 5 i feel like im going to pass out. I make sure to breath in and out but its hard to get a deep breath heavier squatting lately. any suggestions/tips?

[themonkay]

LOWER
was feeling great today, maintained energy throughout my squat sets, they felt really easy. The only thing that keeps me from doing more is that around rep 4 or 5 i feel like im going to pass out. I make sure to breath in and out but its hard to get a deep breath heavier squatting lately. any suggestions/tips?

Breathe in air and get it into your gut, not just sucking wind through your mouth. Get that breath in at the top of the rep, take the dive into your squat and come back up all while holding your air in your gut, then breathe out. Hope that makes sense

[jsullivan7]

Breathe in air and get it into your gut, not just sucking wind through your mouth. Get that breath in at the top of the rep, take the dive into your squat and come back up all while holding your air in your gut, then breathe out. Hope that makes sense

yeah it does, i usually try to breath in down and out up, so i'll try this out. thank you sir!





Hiked 5 miles today, jumped rocks across a river, walked across a sketchy old train trestle and traversed/climbed a mountain side to unreachable trails in a redwood state park. Went Zip lining yesterday, so fun and beautiful i'll post pics later.

[jsullivan7]

Attached a picture of us ziplining, im 3rd from the left

[themonkay]

Feel like i would be terrified. Me and heights are not friends lol. Awesome stuff though.

[DAaaMan64]

Attached a picture of us ziplining, im 3rd from the left

damn dude, you got one of those sexy man faces. (no homo)

I zip lined in Costa Rica once, just like the South Park ep, it was way fun.

[jsullivan7]

Feel like i would be terrified. Me and heights are not friends lol. Awesome stuff though.

haha it was scary on the first one, i love stepping out of my comfort zone though, gives me a sense of accomplishment

damn dude, you got one of those sexy man faces. (no homo)

I zip lined in Costa Rica once, just like the South Park ep, it was way fun.

thank you, i like it better when im lean but i still get a lot of compliments from girls now too which is a good ego booster haha.
that sounds like a memorable experience man, i'd love to do something like that in another country

[jsullivan7]

UPPER

Flat DB Press
45sx15
80sx5x3 (felt heavy on first rep each set)

Pullups
BW-46x5x3

Incline DB Press
60sx8x3

Seated Cable Rows
160x5x3 (felt easy)

Cable Flies
30sx12x3

Lateral DB Raises
10x12x3

Seated DB Curls
35sx16x3

[jsullivan7]

LOWER

BB Squats
135x15
235x5x5 (ez)

Smiths Squats
3PPSx8x3

Leg Extensions
120x10x3

Leg Curls
110x10x3

In and out pretty quick, went on a hike in the redwood state park for a couple hours afterward, i gotta start taking pictures of these things. once i get a better phone with a better camera on it haha

[jsullivan7]

went to the gym today to find out its closed for memorial day... got a home workout instead with my 40lb DBs

Seated Shoulder Press
40sx12s3

Standing Curls
40sx16x3

Overhead Tricep Extensions
40x20x3

Push Ups
15x3



probably workout out for 20 minutes max, got a quick pump, might go out tonight

[DAaaMan64]

what do you like to do when you go out? I'm fond of just going crazy at a show or something, not huge on sitting around in a bar.

[jsullivan7]

UPPER

Flat DB Press
30sx15
85sx5x3

Pullups
BW-40x5x3

Seated DB Press
55sx5x3

Cable Rows
170x5x3

Cable Chest Flies
45sx12x3

Lateral Raises
15sx12x3


ABS
Medicice Ball Workx10x9


Strength gains feels sooo good

[jsullivan7]

what do you like to do when you go out? I'm fond of just going crazy at a show or something, not huge on sitting around in a bar.

Yeah bar life is not for me either, just had 20 months sober from drugs and alcohol two days ago. I like to go to a local music venue here in Santa Cruz called the Catalyst and dance/pick up on girls if i'm going out to be social. In my free time though i usually just go drive the mountain and find a spot to meditate or go to the beach and do the same thing.

[NDeeps27]

hey man just came across this log. glad youre back at it

i watched a video of brandon curry last week who also had shoulder issues, he does reverse grip bench press and has no complaints of shoulder pain anymore. maybe that could help you out if it still bothers you

[jsullivan7]

hey man just came across this log. glad youre back at it

i watched a video of brandon curry last week who also had shoulder issues, he does reverse grip bench press and has no complaints of shoulder pain anymore. maybe that could help you out if it still bothers you

thanks for the heads up luckily my shoulders back to 100% havent had pain in almost a year

[jsullivan7]

...UPPER (should have done legs today)


CG BP
135x10x4sets

CG Cable Pulldowns
130x12x3sets

Inclince DB Press
65sx8x3sets

CG Seated cable rows
140x10x3sets

Skulls Crushers
45x8x3sets

EZ bar Preacher Curls
60x12x3sets (strict form)

Ran for 5 mins on the treadmill

Shirts are starting to fill out nicely!



On a side note, i'm Meeting up with a girl i think is like an 18/10 on wednesday.. kind of nervous haha hope it goes well.

[DAaaMan64]

On a side note, i'm Meeting up with a girl i think is like an 18/10 on wednesday.. kind of nervous haha hope it goes well.

Best of luck.



18/10? holy ****.

... even if your friend's clothes fit properly, he can't wear them properly.

[jsullivan7]

Best of luck.



18/10? holy ****.

... even if your friend's clothes fit properly, he can't wear them properly.

in my opinion she is haha thanks man.

yeah he has strong sweeping form though. 10/10

[jsullivan7]

Rejection. Hold me bros.

[jsullivan7]

did legs today... dont feel like posting the workout im tired as hell

[themonkay]

Rejection. Hold me bros.

Just pick yourself up and move forward bro. Unless she's really something special, there's no point in letting her inability to see the good things you have to offer bring you down

[DAaaMan64]

Rejection. Hold me bros.

aw fuk sorry bro.

^^ just listen to monkay (it works for me) haha

[jsullivan7]

aw fuk sorry bro.

^^ just listen to monkay (it works for me) haha

Just pick yourself up and move forward bro. Unless she's really something special, there's no point in letting her inability to see the good things you have to offer bring you down

thanks guys. im not really trippin over it, theres plenty of fish in the sea if it doesnt work out, we are hanging out this weekend though so maybe ill just feel it out a little more