Ready to drop the fat. Let's do this #ManMode

[acj4k]

6'2, 28 years old
239.5 lbs @ 17.3%

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.



another front pic
bad leg pic
bad side leg pic

[acj4k]

5/3/1 OHP
5 reps @ 115 lbs
5 reps @ 130 lbs
10 reps @ 150 lbs

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.

[acj4k]

5/3/1 Squats
5 reps @ 245
5 reps @ 275
10 reps @ 310

RDL - 4 x 10-12 @ 175
Leg Press - 4 x 10-12 @ 320
Machine calf raises - 2 x 12 @ 180
Bodyweight calf raises - 1 x 50

[acj4k]

5/3/1 Decline Bench
5 × 170 lbs
5 × 200 lbs
11 × 225 lbs

Decline Bench - 4 x 10-12 @ 155 lbs
DB Bench - 3 x 10-12 @ 70 lbs
Tricep Pulldown - 3 x 12 @ 140 lbs
Skullcrushers - 3 x 10 @ 75 lbs
Pec Dec - 3 x 12 @ 180

[acj4k]

5/3/1 Deadlifts
5 x 245
5 x 285
5 x 325

Rack Pulls - 2 x 6 @ 315
Pendlay Rows - 4 x 10-12 @ 185
Lat Pulldown - 2 x 10 @ 180
Straight-Arm Cable Pulldown - 2 x 10 @ 120
Seated Cable Row - 3 x 10-12 @ 165

Stopped rack pulls because my form just felt weird and everything was awkward. Will watch vids and reevaluate my form and try again next week.

[acj4k]

5/3/1 OHP
3 x 105
3 x 140
10 x 155

Incline Bench - 5 x 12 @ 140
Pendlay Rows - 5 x 12 @ 165
Rope Tricep Pushdowns - 5 x 12 @ 110

Decided to switch to the Periodization Bible as defined by Wendler in the 5/3/1 book. Just wanted to try something new which I enjoy very much so far.

Pendlay Rows when done properly really worked my back and my traps. Lowered the weight with strict form and damn, felt great.

[acj4k]

5/3/1 Squats
3 x 260 lbs
3 x 295 lbs
9 x 330 lbs

Good Mornings - 5 x 10-12 @ 135 lbs
Leg Press - 5 x 10-12 @ 325 lbs
Hanging leg raises - 5 x 12

[acj4k]

5/3/1 Decline Bench
3 x 185 lbs
3 x 210 lbs
10 x 235 lbs

BB Decline Bench - 5 x 13-15 @ 145 lbs
Face Pulls - 5 x 13-15 @ 140
Triceps Extensions - 5 x 12 @ 120

First time trying triceps extensions. Didn't really care for them. Will prolly substitute something else in next week.

random pic


back shot

[acj4k]

5/3/1 Deadlifts
3 x 270
3 x 310
6 x 340

RDL - 5 x 12 @ 160 lbs
Hack Squats - 5 x 12 @ 140
Leg raises - 5 x 12

Preacher Curls (machine) - 4 x 10-12 @ 70 lbs
Supinated Pendlay Rows - 3 x 12 @ 135

Deadlifts are by far my weakest compound lift. Bleh.

[acj4k]

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.

[acj4k]

5/3/1 OHP
5 x 130
3 x 150
7 x 165

Incline Bench - 3 x 11 @ 145, 1 x 10 @ 145, 1 x 10 @ 135
Pendlay Rows - 5 x 12 @ 165
Rope Tricep Pushdowns - 5 x 12 @ 110

[acj4k]

5/3/1 Squats
5 x 275 lbs
3 x 310 lbs
6 x 350 lbs

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.

[acj4k]

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.



Yeah Friday!!!

[acj4k]

5/3/1 Deadlifts
5 x 285
3 x 320
6 x 355

RDL - 5 x 10-12 @ 160 lbs
Hack Squats - 5 x 10-12 @ 150

Forgot to do ab work =/

[acj4k]

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.

[acj4k]

Deload Week - 5/3/1 Squats
5 x 150 lbs
5 x 185 lbs
5 x 225 lbs

Leg Press - 5 x 12 @ 180 lbs
Leg Curls - 4 x 12 @ 150 lbs
Hanging leg raises - 5 x 12 @ BW

[acj4k]

Deload Week - 5/3/1 Decline Bench
5x135 lbs
5x160 lbs
5x185 lbs

Decline Bench - 5 x 10-15 @ 135 lbs
Face Pulls - 5 x 15 @ 120 lbs
Tricep Pulldowns - 5 x 15 @ 110 lbs

Just taking it easy for this week. Deadlifts tomorrow before taking a few days off and then going back in hard on Monday.

[acj4k]

So want to do a bit of a summary with regards to the end of my first month on a cut.

April 1, 2013
front pic
back pic
bad leg pic

April 19, 2013
front pic

April 29, 2013
full body

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.

https://www.youtube.com/watch?v=vH0nP4NzS9M

[acj4k]

Cycle 2 - Week 1 - 5/5/5+ OHP
5 × 115
5 × 135
12 x 150

Incline Bench - 3 x 11 @ 145, 2 x 10 @ 145 lbs
Pendlay Rows - 5 x 10-12 @ 170 lbs
Rope Tricep Pushdowns - 5 x 10-12 @ 120 lbs

Shrugs - 2 x 12 @ 90 lbs
Preacher Curls - 4 x 10-12 @ 65 lbs

Weak moment yesterday as I got home and had nothing to eat all day. Went to 5 Guys and 2 burgers and fries. That brings the damage too...

Saturday - all you can eat sushi
Sunday - Taco Bell
Monday - 5 Guys

yup lol. Ate prolly around 3.5k+ calories per day. At least I used that extra calories in the gym today to get 12 reps on my OHP.

FEED. ME. MORE.

[acj4k]

Cycle 2 - Week 1 - 5/5/5+ Squats
5× 245 lbs
5× 285 lbs
10× 320 lbs (had a few more but decided to save it for the rest of the workout)

Leg Press - 5 x 10-12 @ 345 lbs
Hanging leg raises - 5 x 12 @ BW
Good mornings - 5 x 12 @ 135 lbs
Seated calf raises - 3 x 15 @ 125 lbs

And I've dropped around 7-8 lbs in 5 weeks. Not too bad. If I keep this up, I should be able to hit 12% by July. Right on track!

[acj4k]

Cycle 2 - Week 1 - 5/5/5+ Decline Bench
5×170 lbs
5×200 lbs
12×225 lbs

Dips (chest emphasis) - 5 x 10 @ BW+15 lbs
Face Pulls - 5 x 12 @ 150 lbs
Lying Triceps Extensions - 5 x 12 @ 70 lbs

Annoyed cause I just found out that I used the wrong weights for my decline bench. I should have done 175/205/230. Bah.

[acj4k]

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.

[acj4k]

Cycle 2 - Week 2 - 3/3/3+ Squats

3 x 265 lbs
3 x 300 lbs
8 x 340 lbs

Leg Press - 5 x 10 @ 360 lbs
Hanging leg raises - 5 x 13 @ BW
Good mornings - 5 x 10 @ 140 lbs
Seated calf raises - 4 x 12 @ 125 lbs

[acj4k]

Cycle 2 - Week 2 - 3/3/3+ Decline
3 x 190 lbs
3 x 215 lbs
11 x 240 lbs (last rep needed a bit of assistance )

Decline Bench - 5 x 10-12 @ 145
Face Pulls - 5 x 12 @ 150 lbs
Lying Triceps Extensions - 5 x 12 @ 80 lbs

Really want to incorporate Kroc Rows or single arm rows into my workout. Prolly throw them in next cycle.

[acj4k]

Cycle 2 - Week 1 - 3/3/3+ Deadlifts

3 x 270 lbs
3 x 310 lbs
6 x 345 lbs

RDL - 5 x 10 @ 165 lbs
Hack Squats - 5 x 10-12 @ 180 lbs
DB Side Bend - 5 x 10-12 @ 60 lbs

DB Shrugs - 3 x 10 @ 90 lbs
Kroc Rows - 1 x 20 @ 75 lbs (per arm)

All in all, a great day. Much better than last week

[acj4k]

Cycle 2 - Week 3 - 5/3/1+ OHP
5 x 135 lbs
3 x 150 lbs
6 x 170 lbs
3 x 170 lbs

Incline Bench - 5 x 10 @ 150 lbs
Pendlay Rows - 5 x 10-11 @ 170 lbs
Rope Tricep Pushdowns - 5 x 10 @ 130 lbs

BB Shrugs - 3 x 12 @ 95 lbs
Preacher Curls - 4 x 10-12 @ 70 lbs

Was real annoyed that I only got 6 reps @ 170 lbs for OHP so I did another set of 3 afterwards. Still didn't feel better lol.

[acj4k]

Cycle 2 - Week 3 - 5/3/1+ Squats
5 x 285 lbs
3 x 320 lbs
7 x 355 lbs

Leg Press - 5 x 12 @ 360 lbs
Good mornings - 5 x 10 @ 145 lbs
Hanging leg raises - 3 x 12
Cable Crunches - 3 x 12 @ 120 lbs
Seated calf raises - 4 x 15 @ 125 lbs
Standing calf raises - 1 x 50

Dem legs. DEM LEGS. The leg pump is prolly my fav pump.

[acj4k]

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)

[acj4k]

Cycle 2 - Week 3 - 5/3/1+ Deadlifts

5 x 295 lbs
3 x 320 lbs
5 x 365 lbs
3 x 365 lbs

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.

[acj4k]

Cycle 2 - Week 4 - Deload OHP
5 x 75 lbs
5 x 95 lbs
5 x 105 lbs

Incline Bench - 5x10 @ 145 lbs
Pendlay Rows - 5x10 @ 145 lbs
Tricep Pulldowns - 5x12 @ 120 lbs

BB Shrugs - 3 x 12 @ 90 lbs
Decline situps - 3 x 10
Hammer curls - 2 x 12 @ 35 lbs

Pretty lax day. 2 month approx progress pic. Apologies for the blurriness. Will try to post a better one later.