Magg's cut log 2.0

[scrossmaggard]

187C 95F 308P

I feel like I could have went lower on the carbs, but my carb intake around my workout will prolly always be around 84-90 grams of carbs.
My legs are wrecked and I am fearing tomorrow, as it is my second leg day. I will be opting out of cardio on Sat and Sun both, as I am traveling. I'm sure I will get some good foot steps in tho. This morning was Back, Bi's, Shoulders.

15 min treadmill warm up
Meadows Rows 12, 10, 8, 8 as I was pyramiding the weight, supersetted with
Lat pulldowns, 4x10 and a final double drop set of AMRAP
One arm preacher curls 4x10
Reverse pec dec fly 4x10
DB rows 4x10
Hammer curls 4x10 with static holds on non working arm
Reverse incline DB rows 4x10, supersetted with
DB curls 4x10
Smith machine shrug circuit, front, behind back, left one arm, right one arm, 4x10 for each movement
Standing shrugs with 45 plates 4x10

I really felt rushed and lacked the volume I was looking for. My arms were cramping, so I know it was effective.
Weight and pictures tomorrow.

So far so good.

[scrossmaggard]

Weighed in at 255 pounds this morning and kinda of disappointed. I thought I’d be lower, anyways I got some pics which I’ll upload. Yesterday was under 3000 calories and they are going to be bumped up this weekend and back down. I’m not or going to try not to track this weekend as I’m traveling. I’m kind of stressed and could use a release.

This morning was legs.
15 min treadmill
5 exercise circuit of 5 rounds using 12-15 reps each: lying leg curls, leg extensions, seated leg curls, adductors. 25 sets there
DB stiff legged DL 4x12, supersetted with one legged Bulgarian squats.
Hack squats slow tempo 4x12
Angled leg press wide stance 4x12
Calf raises 4x30

Felt like doing more volume but ran out of time. Be back here Monday.

[scrossmaggard]

Pics

[scrossmaggard]

Back in the swing of things. Had a nice weekend of freedom in choosing my nutrition and not worrying or tracking. I find I crave a little structure as I am glad to be back home and being held accountable. This morning was upper body one, Chest/Triceps/Shoulders.

15 min treadmill
Pec Dec 4x8
Machine tricep pushdown 4x8
DB lateral raises 4x8
DB Flys 4x8
Tricep cable press downs 4x8
Arnold DB presses 4x8
Dips 4x8
Incline BB Press 4x8
Close grip bench AMRAP x 4

Subbed in oatmeal with PB for cereal this morning.

Other than that, back to tracking.

[scrossmaggard]

266C 104F 264P

Felt alot better with more fat. I think my test levels/libido drop when I drop my fats.

This morning was legs, even though they are still a little sore.

15 min treadmill warmup
Leg extensions 4x8
Adductors 4x8
Hack squats 4x8
Elevated hanging DB front squat 4x8 with a drop set on last set
45 degree donkey calf machine 4x8
Calf extensions 4x8
Sissy squats with DB 4x8
then some incline DB curls just for chits and grins
This was more of a quad workout and will focus on hams on Friday.

I weighed myself this morning, tisk tisk, just to see the damage from the weekend and actually weighed a pound less than I did on Friday.
Tomorrow is cardio/abs/sprints.

Cya!

[scrossmaggard]

Went a little higher than expected yesterday in calories. 3068 calories 331C 95F 260P.

This morning was cardio and abs.

20 min treadmill
Lying leg raises 4x10
Standing twists with 25lb plate 4x10
Medicine ball decline sit ups 4x10
10-50 meter sprints
20 min treadmill

I cant say or not if the sprints were easier this morning. My left quad was feeling sore while I was busting these out. I hope it is OK and if it keeps up, I might drop the 2nd leg day each week. I also looked noticeably leaner today so I weighed myself and was 252.6. I gotta keep off the scale more and only weigh myself 1-2 times a week. I don't want to fall into obsessive trap and worry about the scale daily.

Thanks for reading.

[scrossmaggard]

Went to bed pre-occupied with some additional life stress and did't resort to my usual snacking. 225C 119F 264P. This was a lower carb day at 225C That just seems odd as I have experimented with TKD and Keto previously. I might give some low carb days a try and have one massive re-feed day, or two moderate re-feed days. I know I will need to drop my carbs at some point, not really sure of my plan right now. I will stick around the 3000 cal mark until I see some stalls.

This morning was Upper 2, Back, biceps, shoulders.

15 min free motion elliptical
Machine lat pull down 4x12 supersetted with
Machine lateral raise 4x12
BB 21's 4x10 (used 10 instead of 7, for 3 movements, so 30's) supersetted with
Bentover DB lateral raises 4x12
V bar cable pulldowns 4x12 supersetted with
Machine preacher curls 4x12
Reverse cable fly 4x12
Bentover DB rows 4x12 (squared my hips, rested free arm and head on bench to make movement harder)
Seated DB curls 4x12 (I dont twist my wrist on these, keep my palms up or pronated entire movement, slowly returning to bottom)
Incline DB Pullover 4x12 (my lats were hurting at this point and these really stretch the muscles)

I got some good volume in, but felt there was more on the table to give, time was constrained. I also have subbed my post workout cereal to either oatmeal with PB or Cream of wheat with PB. I enjoy the warm cereal with PB and is almost like a treat.

So long.

[scrossmaggard]

222C 109F 275P

Weighed in at 251.6 this morning, which is a 4lb drop from last Friday morning. I hope it is water/fat and not muscle. Will check again next week.

Nutrition Breakdown

Combat Whey Pre-workout
2-servings Gatorade powder intra
Combat Whey Post-workout mixed in 1/4 cup cream of wheat and 1 tbspn PB

6-oz ground venison, 150g of mashed red potato, 2-tbspn french onion dip

6-oz NewYork strip steak (trimmed), 150g of mashed red potato, 2-tbpsn french onion dip, 2 cups broc****

1-navel orange, 5-pieces of Werther's Original SF hard candies

1/2 low carb pizza: crust (2 oz canned chicken, 1/4 cup of cheese, 1 egg) topping (16 pieces of turkey pepperoni, 2 oz ground venison, 2 tbspn of pizza sauce, 1/4 cup of cheese

1 protein panacke: 1-scoop of Combat Whey, 1-egg, 1-tbspn of baking powder, topping: 1-tbspn of PB, 1/4 cup of SF maple syrup

140-grams mixed berries, 1-scoop of Combat Whey, 54-grams Cool Whip lite

This morning was legs with a ham focus.

15 min treadmill
Seated ham curls 4x15
Machine glute press 4x15
Hip abductors 4x15
Stiff legged DL 4x15
Leg press (ham focus, feet high and medium stance with full depth) 4x15
Machine calf press 4x15
KB swings 4x15

Again, felt like I left more on the table, but time constraints set in.

Tomorrow is cardio and abs.

[scrossmaggard]

Had my cardio/sprints/abs this morning. I’ll be having some pizza today. Weight was 250.4 this am. I had to check as I feel I’m dropping too fast. Goal was no more than 2 lbs per week and it’s been -5 already. I even had an extra 2 bowls of cereal before bed last night for an extra 400 calories for the day but only ended up at 3300. In honor of National Pizza Day it’s time to celebrate and hopefully slow down the deficit a bit.

[scrossmaggard]

Side by side comparison from last week.

[scrossmaggard]

Went lower on carbs being a rest day and having pizza and ice cream on Saturday. 135C 101F 325P

This morning was chest/tri's/shoulders.

15 min treadmill
Machine chest press 4x12 supersetted with
Machine lateral raise 4x12
Tricep cable pressdown 4x12 supersetted with
Machine shoulder press 4x12
DB press 4x10 supersetted with
BB lateral raise (used a shortened BB curl bar for these focusing on balance)
Incline DB fly 4x12 supersetted with
Standing KB overhead tricep extension 4x12
Dips 4x8 (gassed here)
High pulley cable fly 4x12
Standing DB lateral raises 4x12

Wanted another tricep finisher, but ran out of time. Adding the carbs to my workout really allow me to push through these sessions like nothing. I breeze right through these. Tomorrow is legs, quad focused and I'm already thinking of squats.

Cheerio!

[scrossmaggard]

3067 cals yesterday 318C 77F 275P

This morning was legs.

15 min treadmill warmup
Leg extensions 4x12, supersetted with air squats/stretches
Squats 4x8 (135, 225, 315, 315) then 135 AMRAP I think I counted 25 or 26
Calf extensions 4x12
Adductor 4x12
Sissy squats with 35lb DB 4x10
Unilateral leg press 4x8, then AMRAP

Legs were burnt, especially after the squats. Anything at 3 plates or above really hurts my wrists. Im thinking of wrapping my wrists next time.

So long.

[scrossmaggard]

Feeling gross in the gut today. I think it is a bug, seems my oldest son was feeling ill too. Only had my shakes and gatorade so far and I keep burping up the gatorade. Yesterday was 2938 calories 260C 80F 295P and feeling the need to drop some carbs and do some rotations.

Cardio this morning 30 min treadmill brisk walk
Hanging leg raises 4x12 supersetted with
Hyperextenison 4x12
Medicine ball decline crunches 4x12 supersetted with
Standing 25lb plate twists 4x12
Then lying leg raises
10-50m wind sprints
15 min brisk walking

Sprints seemed easier this morning than Saturday. I did have a nose bleed on my last set. I sucked it up and got it done.
Not feeling hungry and my second solid meal is up, might end up skipping it due to stomach distress. Upper body 2 tomorrow.

Later.

[scrossmaggard]

Was feeling so ill yesterday I failed to meet my macros. I didn't have my first solid meal until 2pm. Feeling WAY better today. I ended up at 1942 cals 154C 66F 192P

This morning was back/biceps/shoulders

15 min treadmill
Lat pulldowns (Neutral grip) 4x10 with a double drop set on last set
BB rows 4x10 (used straps, forearms were burning, grip failing)
Straight arm cable pull downs (double D handles) 4x10, drop set on final set
Hyperextension 4x10 supersetted with,
Seated DB bicep curls 4x10
Standing bentover DB rows 4x10
Seated BB bicep curls 8x8 rest 8 secs between each set
Standing DB lateral raises 4x10

Again, I felt like I left more in the tank, but I was cramping up during my workouts. I wish I had more time in the mornings.
Weight and pictures tomorrow.

See ya!

[scrossmaggard]

249.6 this week. Had a keto cupcake and cookies last night, along with some deer steak and sweet potatoes for Valentine’s Day. 2936 cals 237C 93F 294P. I’ll post front pics but I actually look worse from the back this week. This am was legs 2.

15 min treadmill warmup
Lying leg curl 4x8 (very slow)
Glute press 4x12
Abductors 4x12
DB lunges 4x8
Stiff leg deadlift 4x8
Leg press 4x12 (feet high pressing with heels)
Calf raise 4x12 (cramping here)
KB swings 4x12

Cardio and abs tomorrow might add fasted LISS on Sunday.

Progress is nice and steady.

[scrossmaggard]

[scrossmaggard]

2918 cals 250C 103F 260P

This morning was cardio and abs.
35 min free motion elliptical
Hanging leg raises 4x12
Hyper extensions 4x12
Lying leg raises 4x12
Standing twists w/(2) 25 DB 4x12
10-50m wind sprints. Cut down on rest time and actually walked 50m before each sprint. Felt easier today and my intereval time was cut down
15 min treadmill

Going in for fasted LISS tomorrow before church. Only changes I’m making this week workout wise. Might take away a leg day and sub for another LISS session before too long.

Adios!

[scrossmaggard]

Went in for fasted LISS cardio. Did 40 min, then some fasted shoulders.

Reverse pecdec 4x20
Supported rear lateral raises 4x20, last two sets included supported band pulls AMRAP
Smith machine shoulder press 4x15
Leaning DB lateral raises 4x15
Standing DB lateral raises 4x15
Some band work and band stretches.

Weighed in at 251.4 this morning after hitting a 2019 low. Been having a hard time digesting the red meat, specifically steak cuts. I have no issues with ground beef or venison, but the steak cuts seem to hang in there longer. I have several steaks cooked, so I will drop them after they are gone.

Had a shake post workout today, then 4oz filet and 10 egg whites. I have room for calories today not consuming 200 cals worth of carbs and 120 cals worth of protein. Still aiming for 3000. Yesterday was a success fighting off a burger and fries last night and feel better about it after weighing this morning. Think I might reduce intra carbs by half going forward and do some low days.

Let’s see what happens.

[scrossmaggard]

Well I gave into a cheat meal last night, even though I didn’t deserve it. I had a burger, some chicken nachos, and 2-3 onion rings. I was a sweaty mess afterwards and had it late in the evening. Woke up this morning hot and sweaty as well. Digestion is still screwy and will be getting something to aid this. I was on track yesterday before the cheat at 2300 cals, I suspect 1000-1200 cals in that meat so 3000-3500 cals total, could be a tad higher. Hopefully won’t harm me too bad. Started EC this week, dosing just twice a day. One of each after breakfast and one of each after lunch.

This morning was chest, tris, and shoulders even though I did some shoulders yesterday.

Machine press 4x12 supersetted with,
Tricep cable press down (v bar) 4x12. Drop set on each exercise on last set
Incline cable flyes 4x12 drop set on last set
Standing dual cable lateral raise 4x12
DB bench press 4x10
Skull crushers (curl bar) 4x10 supersetted with Close grip press (curl bar) 4x10
Seated DB lateral raises 4x12
Decline pushups 4x10 supersetted with
Standing DB flyes 4x10
Lying DB tricep extension 4x10
Low cable overhead tricep extension 4x10

The pump was real this morning. Wanted to get some heavy BB work in, but I got a great pump today so I opted out of it. Had my Gatorade 22gs carbs during my workout and was feeling good. No treadmill warm up. Any cardio will be done afterwards or separately going forward. Will not waste any energy prior to lifting.

Here is to a less bloated stomach!

Edit: 44 grams of carbs intra

[scrossmaggard]

2612 cals 213C 79F 270P

Trained legs this morning with a quad focus. Did walk the treadmill for 15 min before I got started.

Leg extensions 4x12
Hack squats 4x10 (going real slow)
Leg press 4x10 (pause mid rep)
DB step ups 4x8
Adductors 4x10
Front squats with 100lb DB 4x10

Felt pretty good today, started experiencing cramps early in my workout.

Would like to feel easy in the stomach again sometime soon. I've got some medicine to hopefully move things along.

CYA

[scrossmaggard]

Dipped lower on calories yesterday. 2399 190C 75F 247P Was worried about the digestion issues I have been experiencing. Feeling better today. I think it is getting time to maybe lower some calories, as I am 251 lbs, +2 lbs from last week. I am trying not to play my all my cards at once. I want to slowly decrease calories, while increasing cardio, and keeping the intensity up in the gym. Today was cardio and abs.

30min brisk walk on treadmill
Hanging leg raises 3x12
Hyperextensions 3x12
Decline medicine ball crunches 3x12
Standing DB twists 3x12
Lying leg raises 3x12
11-50m interval wind sprints, walked during intervals, and added an interval. Time was quicker and rest was shorter.
15 min walk on treadmill

Still consuming my carbs and protein around my workouts, coupled with cream of wheat with PB post workout. Prepped some venison and steamed brown rice last night to get me through the week. Thinking of changing my days of workout to include Upper and Lower on Sat and Sun, to do sprints on Monday and fasted Cardio on Tuesday. I will give this week it's run and make adjustments accordingly.

So long.

[scrossmaggard]

2660 cals, 280C 57F 255P

This morning was upper body 2, back, biceps, shoulders.

Machine row 4x12
Machine lateral raise 4x12
Machine preacher curl 4x10
Incline supported DB rows 4x12
Standing/leaning DB lateral raise 4x12
21’s with BB, used 10 reps, 3x30
Straight arm pull downs 4x12
Cable reverse flys 4x12
Tried some pull ups and feeling major pain in left lat. Did some hanging stretches
Incline DB curls 4x10
DB rows 4x10
Dual pulley seated rows 4x10 (D handles)
Standing low cable lateral raises 4xAMRAP

No warm up or cardio. Hopefully won’t post a gain from week, but I noticed I hit a big deficit day leading to my weigh in and I was sick. If I’m at 250 I’ll be fine with it, which would be -5 pounds in 3 weeks. Still don’t know about what I am going to do this weekend. Thank you.

[scrossmaggard]

Initially the scale read 248.6, but I stepped off and on, 249.4 was the last 3 readings. That is what I am going with. Yesterday was 2500 cals 215C 68F 249P. I am not really hungry and not experiencing any cravings the last couple days. I've also been supplementing with berberine 500 mg with meals and PS 500 after my workouts starting this week. I notice some increased focus from the PS500, haven't got much to say about the berberine yet.

This morning was leg day 2, ham focus.

Seated leg curl 4x12 (unilateral)
Abducctors 4x12
Romanian dead lift 4x10
BB lunge 5x8, first set alternate legs, then 8 reps each side for 3 sets, then last set alternate AMRAP
Machine glute press 4x12
Calf extension 4x25
Lying leg curl 3xAMRAP (painful pump in hams)

Ran out of time here, wanted to get in some KB swings, but had to go.

I took pictures today and I actually feel I look worse in the back than I did 3 weeks ago, front improvement is noticeable.
I dunnno, you be the judge.

Cardio, abs, and sprints tomorrow. Moving Upper 1 to Sunday.

CYA.

[scrossmaggard]

[scrossmaggard]

2866 cals yesterday. 293C 67F 268P
Did a new estimate on TDEE and I’m at 3400 cals so I need to stay below 2900 per day minimum to meet my goals of 1lb fat loss per week. Some days will be lower.

This morning was cardio abs and sprints.
Threw some curls in there to shock the biceps.

25 min treadmill brisk walk
Hanging leg raises 3x12
Hypertension 3x12
Medicine ball decline crunch 3x12
Standing twist 3x12 with 2-20 lb db
Spider curls 3xamrap super setted
Standing strict hammer curls 3xamrap
10-50min interval sprints
15 min treadmill walking

Just gonna keep on hammering. Going for upper body 1 tomorrow to put my splits on different days.

[scrossmaggard]

Yesterday ended miserably. I lost self control. Everything was great starting off. I ate very little, knowing I had a date night planned with my wife. We opted for Japanese hibachi. I had 4 scoops of protein, Gatorade, then some baked fish and rice for lunch. I had less than 1000 calories before dinner. We got there and it was a 2 hour wait, so we walked around at the mall. Got back to the restaurant and still waiting, so we sat at the bar. I ordered 4 shots of hot sake. We finally got seated, sushi was backed up, so I didn’t have any of that. I had salad with ginger dressing, miso soup, grilled vegetables, no noodles, steamed rice, shrimp, scallops, and salmon. All was pretty reasonable, aside for the sake. Then it was ice cream, muffins, and doughnuts. The sake made me relax and I gave in.
I feel like crap, but it was good.

Today I worked out completely fasted. Trained chest, triceps, shoulders. I had plenty of time and I didn’t walk on treadmill, so it was an hour and half long session. I did so much, I don’t remember the sets or reps.

Machine fly
Machine tricep extension
Incline BB press
Standing DB lateral raise
There was way more I can’t even remember the whole workout.

Today I’m on track. Egg whites and shredded potatoes post workout. Venison quesadilla. Cottage cheese, triscuits, cheese sticks, PB for snacks. Foot long turkey sub on wheat from Subway. Berries protein and whipped cream before bed. Need to drop to 2800-2900 this week.

Wish me luck!

[scrossmaggard]

Miscalculated my meals and ended up higher in calories than intended. 3104 cals 310C 78F 291P I don't eat the same thing every day so this makes a problem when I ad-lib. This morning was legs quad focused.

Leg extension 4x15
Adductors 4x15
BB Squats 135x 10, 225x10, 315x10 (3) 135xAMRAP
Hack squat super duper slow and bottoming out 4x10
Sissy squat with 25lb DB 4x10
KB Swings 4x20
DB Snatches 4x20 (10 each side)

Squats took up quite a bit of time, so no walking on treadmill, but made up for it with KB swings and DB snatches.

Aiming for 2800 cals today.

CYA

[scrossmaggard]

2670 cals yesterday 338C 38F 250P

Weighed my self this am and I’m at another low. I won’t post it and will weigh again Friday morning. Pretty stoked actually.

This morning was cardio and abs.

30 min treadmill walk
Hanging leg raises 3x12
Hypertension 3x12
Decline medicine ball crunch 3x12
Standing DB twists 3x12
Decline leg raises 3x12
11-50m interval sprints
10 min treadmill walk

Yesterday and today I’ve had cereal post workout. Tried the new banana cream Frosted Flakes and added a banana. Used unsweet almond milk to keep the calories lower. I love it. Plus the added banana will help with any cramps. Yesterday was a good day, hoping to have a repeat!

Cheerio!

[scrossmaggard]

2505 calories yesterday. 276C 50F 244P carbs higher and protein lower than I wanted. This morning was back, biceps, and shoulders.
No warmup

Machine row 4x10
Lat pull down 4x10
Straight arm cable pull down 4x10
Face pulls 4x10
Reverse cable flys 4x10
Drag curls 2x25
Supported T bar row 4x10
DB preacher curls 4x10
Behind back shrugs smith machine 4x10 supersetted with
25lb plate shrugs 4x10
Standing DB curls 4x10
Incline reverse DB rows 4x10

Feeling energized in the gym and wish I had more time. I am wanting more time for cardio but I am finding a hard time getting it in.
I'd like to walk for 30 mins after dinner, but I cant find the time right now. The weight is still dropping and I don't feel like I have hit poverty calories just yet, so I'll keep the same routine going.

So long.

[scrossmaggard]

Another decent day calorie wise yesterday. 2687 calories. I'll lay it out:

Preworkout

1-scoop of whey

Intra workout

44 grams of gatorade powder
8 grams of EAA powder

Postworkout

1 scoop of whey
2 servings or 60 grams of Frosted Flakes
1/2 cup or 120 ml of skim milk
1 bannana

Lunch
168 grams of baked pollock
150 grams of brown jasmine rice
170 grams of steam broccoli
6 tbspn of peach/pineapple/habanero salsa

Mid-day snack

56 grams of beef jerky
228 grams 1% cottage cheese
6 triscuit crackers

Dinner

8 egg whites
2 whole eggs
170 grams of shredded potato
56 grams fat free mozzarella
3 tbspn sugar free ketchup

Bed time snack

140 grams of blackberries
2 scoops of whey
54 grams of cool whip

This morning was legs 2 with a ham focus.

10 min treadmill warmup
Seated ham curls 4x10
Lying unilateral ham curls 4x10
BB stiff legged dead lift 6x10 (I feel this exercise targets my hams the best)
DB Lunges 4x8
BB good mornings 4x10 supersetted with
Hyper extension 4x10
Unilateral calf extension 4x25
Abductors 4x25
KB Swings 4x15

Pretty good workout and good volume, Back was feeling tight during good mornings. Haven't done those in a while. Things are going pretty good right now and moving right along.

Cheers!