My 100 day cut

[Vawn]

After coming back from vacation at the end of Spring my diet has been garbage and my workouts less focused. The results have shown as much as I've gained about 20 pounds and look weaker than before.

I am starting a new journal to refocus and reestablish my goals as I cut toward our next vacation.

I will be doing what I did last year - following my push/pull/legs and an extra arms/shoulders day program split with three cycles. Cycle A is low reps, but heavy weight. Cycle B is higher rep ranges with supersets and droplets. Cycle C is German Volume Training of 10x10 on major compound exercises.

My most important change will be a strict focus on my diet. First, I have to cut out dirt soda. Everytime I add it back in, i go overboard and it screws up the rest of my diet, my mood and energy. I'll also focus to track everything I eat, every day so I know I'm hitting my macros. I will also work out with prepping my food to make it easier to hit my macros and consume the right foods.

[Vawn]

Day 1 - Push Heavy
Weight - 186

Walking - 5 minutes

[10:30]

Incline DB Press - 5x5, rest 60-90 - 50x8(w), 80x5, 80x5, 80x5, 80x5, 80x5

Incline DB Flye - 3x8, rest 60 - 40x10, 45x10, 50x8

Flat DB Press - 3x8, rest 60 - 70x8, 70x8, 70x8

Seated DB Military Press - 4x6-8, rest 60 - 40x8, 45x8, 50x8, 50x8

Standing DB Side Lateral - 3x8, rest 60 - 30x8, 30x8, 30x8

Seated DB Overhead Extensions - 3x8, rest 60 - 35x12 (w), 55x10, 55x10, 55x10

Cable Pushdowns - 3x8, rest 60 - 57.5x10, 60x10, 62.5x10

[11:19 - 49 minutes]

Elliptical - 20 minutes - 10i[8-120/10-125/13-140]

[Vawn]

Day 2 - Pull Heavy

(Morning)

Elliptical - 20 minutes - 10i[8-120/10-125/13~14(:15)-140]


(Afternoon)

[2:52]

Deadlift - 4x5, rest 90 - 135x8(w), 225x5, 235x5, 245x5, 245x5

Pull-ups - 3x8, rest 60 - 0x8, 0x8, 0x8

Barbell Row - 4x8, rest 60 - 95x8, 95x8, 95x8, 95x8

Barbell Shrugs - 3x10, rest 60 - 115x10, 125x10, 125x10

Barbell Curls - 3x8, rest 60 - 45x10(w), 65x8, 70x8, 70x8

Standing Alt DB Curls - 3x6-8 rest 60 - 35x6, 35x6

Calories - 2287 (52/26/22)

[Vawn]

Day 3 - Legs Heavy

Walking - 5 minutes

[8:35]

Squat Machine - 4x5, rest 90 - 90x8(w - inc 140), 270x5, 270x5, 270x5, 270x5

Leg Extensions - 4x8, rest 60 - 140x8, 145x8, 150x8, 155x10

Lying Leg Curl - 4x8, rest 60 - 110x8, 115x8, 120x8, 125x8

Hypertension - 3x10, rest 60 - 0x10, 10x10, 25x10

Standing Calf Raise - 3x8, rest 45 - 90x10(w), 130x8, 135x8, 140x8

Rotary Calf - 3x10, rest 45 - 150x10, 160x10, 170x10

[9:13 - 38 minutes]

Elliptical - 20 minutes - 10i[8-120/10-125/13~14(:20)-140]

[Vawn]

Day 4 - Arms Heavy

(Morning)

Treadmill - 20 minutes - 3i[3.5/4.0/6.0~6.5]


(Afternoon)

Standing Barbell Military Press - 4x5, rest 60 - 45x8(w), 75x6, 85x6, 95x6, 105x6

Standing Barbell Front Raise - 3x8, rest 60 - 45x8, 45x8, 45x8

Close-grip Bench Press - 4x5, rest 60 - 45x12 (w-inc), 95x8, 115x8, 125x8, 135x6

Bent-over Cable Extension - 3x8, rest 60 -

Standing Cable Curl - 4x5, rest 60 -

Machine Bicep Curls - 3x8, rest 60 -

Workout got cut short. I'll finish tomorrow.

Calories - Lost track, did not hit goals.

[Vawn]

Day 5 - Arms Heavy cont.
Weight - 183 (-2)

Walking - 5 minutes

Standing Cable Curl - 4x5, rest 60 - 37.5x10(w), 52.5x8, 62.5x6, 65x6, 67.5x6

Machine Bicep Curls - 3x8, rest 60 - 80x12(w), 95x10, 105x8, 110x8

Elliptical - 20 minutes - 10i[8-120/10-125/13~14(:25)-140]

[Vawn]

Day 6 - Push Higher Reps

Walking - 5 minutes

[8:55]

Decline Bench - 3x12, rest 60 - 135x12, 145x12, 145x12

Pec-Flye - 3x15, rest 60 - 130x15, 135x15, 135x15

Machine Press - 2x15, rest 60 - 130x15, 130x15
Machine Press - 1 DS to 50 - [130x15 + 110~70x35]

Standing Front Raise to Side Lateral - 4x10, rest 60 - 5x10, 7.5x10, 10x10, 12.5x12

Seated DB Military Press - 2x20, rest 60 - 25x20, 25x20

Overhead DB Extension - 3x15, rest 60 - 50x15, 50x15, 50x15

Skullcrushers/Rocker/Close-grip Press - 3x10, rest 60 - 25x10, 25x10, 25x

[9:42 - 37 minutes]

Elliptical - 20 minutes - 10i[8-120/10-125/13~14(:30)-140]

[Vawn]

Day 7 - Abs/Cardio

Walking - 5 minutes

Decline Sit-ups - 3x12-15, rest 30 - 0x12, 0x12, 0x12

Twists - 3x25, rest 30 - 25, 25, 25

Treadmill - 20 minutes - 3i[3.5/4.0/6.5~7.0]

Calories - 2156 (47/30/23)

It's been difficult getting fully in the groove again with my nutrition. I've picked up bad habits snacking in the late afternoon and evening. I'm slowly working on getting back into it.

[Vawn]

Day 8 - Pull Higher Reps

Walking - 5 minutes

[8:45]

Widegrip Pulldown - 3x15, rest 60 - 80x15(w), 100x15, 105x15, 105x15

Seated Machine Row - 2x15, rest 60 - 90x15, 110x15

Cable Rows - 1DS to 40 - [50x15 + 42.5~35x25]

Hypertension - 3x25, rest 60 - 0x25, 10x25, 10x25

Standing Cable Curls - 3TDSx10, rest 75 - [60x10, 50x10, 40x10], [60x10, 50x10, 40x10], [60x10, 50x10, 40x10]

Reverse EZ Bar Curls - 3x10, rest 45 - 35x10, 40x8, 40x8

[9:26 - 41 minutes]

Elliptical Climber - 20 minutes - [8-100/10-100/11-112~116]

Calories - 2239 (49/28/23)

[Vawn]

Day 9 - Legs Higher Reps

Walking - 5 minutes

[8:40]

Leg Press - 3x25, rest 90 - 180x25, 200x25, 220x25

Superset, 3x20, rest 60
Leg Extensions - 80x20, 90x20, 100x20
Seated Leg Curls - 70x20, 75x20, 80x20

Lying Leg Curl - 1DS to 50 - [105x115 + 90~50x35]

Superset, 3x20, rest 60
Standing Calf Raise - 70x20, 75x20, 80x20
Rotary Calf - 70x20, 75x20, 80x20

[9:12 - 32 minutes]

Elliptical - 20 minutes - 10i[8-120/10-125/13~14(:35)-140]

Calories- lost track

[Vawn]

Day 10 - Arms Higher Reps
Weight - 183 (-0)

Walking - 5 minutes

Seated Machine Press - 4x15, rest 60 - 90x15, 110x15, 130x15, 140x15

Seated Machine Shoulder Flye - 3x25, rest 60 - 40x25, 50x25, 50x15

Standing EZ Bar Curl - 3DSx10, rest 75 - 45x10(w), [65x12, 45x10], [70x10, 45x10], X

Superset, 3x12, rest 75
Bent-over Triceps Rope Extension - 30x12, 35x12, 45x12
Rope Hammer Cable Curl - 30x12, 35x12, 40x12

Triceps Rope Cable Pushdown - 3DSx10, rest 60 - [50x10, 35x10], [52.5x10, 37.5x10], [52.5x10, 37.5x8]

Elliptical - 20 minutes - 10i[8-120/10-125/13~14(:40)-140]

Evening - Walking 20 minutes

Calories - X

[Vawn]

Day 11 - Chest/Back GVT

(Morning)

Elliptical - 20 minutes - 10i[8-120/10-125/13~14(:45)-140]


(Afternoon)

[3:05]

Flat Barbell Bench - 10x10, rest 60-90 - 135x10, 135x10, 135x10, 135x10, 135x10, 135x10, 135x10, 135x10, 135x10, 135x10

Machine Shoulder Press - 5x10, rest 60 - 90x10, 110x10, 115x10, 120x10, 120x

Dips - 5x10, rest 60 - 0x10, 0x10, 0x10, 0x10, 0x8

[3:42 - 37 minutes]

Calories - 2171 (51/25/24)

[Vawn]

Day 12 - Legs GVT

Walking - 5 minutes

[8:44]

Barbell Squat - 10x10, rest 60-90 - 45x10, 45x10, 65x10, 65x10, 75x10, 75x10, 85x10, 85x10, 95x10, 95x10

Lying Leg Curl - 5x10, rest 60 - 80x10, 85x10, 90x10, 95x10, 100x10

Seated Calf Raise - 5x10, rest 45 - 50x10, 55x10, 60x10, 62.5x10, 65x10

[9:25 - 41 minutes]

Calories - X

[Vawn]

Day 13 - Pull GVT

Walking - 5 minutes

[8:35]

Barbell Row - 10x10, rest 60 - 45x10, 45x10, 65x10, 65x10, 75x10, 75x10, 80x10, 80x10, 85x10, 85x10

Barbell Curl - 10x10, rest 60 - 45x10, 45x10, 45x10, 45x10, 45x10, 45x10, 45x10, 45x10, 45x10, 45x10 (inc 10)

Barbell Shrug - 5x10, rest 60 - 45x10, 65x10, 85x10, 95x10, 95x10

[9:20 - 45 minutes]

Elliptical - 20 minutes - 10i[8-120/10-125/13~14(:50)-140]

[Vawn]

Day 14 - Push Heavy (2)

I had a pretty bad weekend nutritionwise. I just have not had my act together when it comes to eating. My chest meal turned into a cheat weekend including drinking.

But, I'm back again. Time to refocus at the gym and have a better week.

Walking - 5 minutes

[8:55]

Incline DB Press - 4x5, rest 60-90 - 60(+10)x8(w), 85(+5)x5, 85x5, 85x5, 85x5

Incline DB Flye - 3x8, rest 60 - 50x8, 55(+5)x8, 60(+10)x8

Flat DB Press - 3x8, rest 60 - 75(+5)x8, 75x8, 75x8

Seated DB Military Press - 4x6-8, rest 60 - 50x8, 50x8, 50x8, 50x8

Standing DB Side Lateral - 3x8, rest 60 - 35(+5)x6, 35x6, 35x6

Seated DB Overhead Extensions - 3x8, rest 60 - 45(+10)x10(w), 60(+5)x8, 65(+10)x8, 65x8

Cable Pushdowns - 3x8, rest 60 - 65(+2.5)x10, 67.5x(+5)x10, 70(+7.5)x10

[9:45 - 50 minutes]

Treadmill - 20 minutes - 3i[3.5/4.0/7.0]

Calories - 2108 (48/30/22)

[Vawn]

Yesterday, I hit the grocery store and did some meal prep to make it easier to stay on track with my meals.

I prepared 4 servings of oatmeal protein pancakes, 5 servings of turkey and okra egg white skillets, 2 servings of fish and veggies and 2 servings of shrimp and veggies.

I'm working on eating only at set times and tracking all my calories at the start of the day. I tend to eat similar things daily. Here is my basic day:

7:00 - Pure Protein Bar, 1/2 cup oats, 1/2 apple
10:00 - Post workout shake
11:00 - Protein pancake
1:00 - Lunch (low carb)
4:00 - 2 egg whites, 1 whole egg, 1/2 cup oats, 1/2 apple
6:30 - Dinner (varies - usually around 350-500 cal)
8:30 - 3/4 cup cheerios


Day 16 - Pull Heavy (2)

Tuesdays and Thursdays are still split with morning cardio and afternoon lifting. Adding an extra 5 minutes to morning cardio.

(Morning)

Elliptical - 25 minutes - 10i[8-120/10-125/14-140]


(Afternoon)

[12:32]

Pull-ups - 3x8, rest 60 - 5(+5)x8, 5x7, 5x6

Deadlift - 4x5, rest 90 - 135x8(w), 225x5, 255(+10)x5, 260(+15)x5, 265(+20)x5

Barbell Row - 4x8, rest 60 - 95x8, 105(+10)x8, 110(+15)x8, 115(+20)x8

Barbell Shrugs - 3x10, rest 60 - 125x10, 130(+5)x10, 135(+10)x10

Barbell Curls - 3x8, rest 60 - 45x12(w), 70x8, 75(+5)x8, 75x8

Standing Alt DB Curls - 3x6-8 rest 60 - 35x8(+2), 35x6, 35x6

[1:23 - 55 minutes]

Calories - 2006 (50/29/21)

[Marius_Ursus]

Good luck on the diet aspect. It's always been the hardest part for me.

[Vawn]

No doubt. Thanks for the support.

[Vawn]

Day 17 - Legs Heavy (2)

Walking - 5 minutes

[8:50]

Squat Machine - 4x5, rest 90 - 140x8(w), 270x5, 280(+10)x5, 285(+15)x5, 290(+20)x5

Hypertension - 3x10, rest 60 - 25x10, 25x10, 25x10

Leg Extensions - 4x8, rest 60 - 155x8, 160(+5)x8, 165(+10)x8, 170(+15)x10

Lying Leg Curl - 4x8, rest 60 - 125x8, 125x8, 125x8, 125x8

Standing Calf Raise - 3x8, rest 45 - 90x10(w), 140x8, 145(+5)x8, 145x8

Rotary Calf - 3x10, rest 45 - 170x10, 170x10, 170x10

[9:32 - 42 minutes]

Elliptical - 20 minutes - 10i[8-120/10~11(:15)-125/14-140]

Calories - 2086 (49/34/17)

[Vawn]

Day 18 - Arms Heavy (2)

(Morning)

Elliptical - 25 minutes - 10i[8-120/10~11(:30)-125/14-140]


(Afternoon)

[3:00]

Standing Barbell Military Press - 4x5, rest 60 - 45x8(w), 105x5, 110(+5)x5, 110x5, 110x

Standing Barbell Front Raise - 3x8, rest 60 - 50(+5)x8, 50x8, 50x8

Close-grip Bench Press - 4x5, rest 60 - 95x8(w), 135x5, 140(+5)x5, 145(+10)x5, 150(+15)x5

Bent-over Cable Extension - 3x8, rest 60 - 30x10, 40x10, 50x8

Standing Cable Curl - 4x5, rest 60 - 40x10(w-inc), 67.5x5, 70(+2.5)x5, 72.5(+5)x5, 72.5x5

Machine Bicep Curls - 3x8, rest 60 - 80x12(w), 95x10, 105x8, 110x8

Arm Curl Machine (alternate) - 50x10, 60x10, 70x10

Calories - 2140 (45/33/22)

[Vawn]

Day 19 - Push Higher Reps (2)
Weight - 182

Walking - 5 minutes

[8:47]

Decline Bench - 3x10 (-2), rest 60 - 95x12(w), 150(+5)x10, 155(+10)x10, 160(+15)x10

Pec-Flye - 3x15, rest 60 - 140(+5)x15, 140x15, 140x15

Machine Press - 2x15, rest 60 - 135(+5)x15, 135x15

Machine Press - 1 DS to 50 - [135x15 + 110~70x35]

Standing Front Raise to Side Lateral - 4x10, rest 60 - 12.5x10, 15(+2.5)x10, 15x10, 15x10

Seated DB Military Press - 2x20, rest 60 - 30(+5)x20, 30x20

Overhead DB Extension - 3x15, rest 60 - 55(+5)x15, 55x15, 55x15

Skullcrushers/Rocker/Close-grip Press - 3x10, rest 75 - 35(+10)x10, 35x8

[9:41 - 54 minutes]

Elliptical - X

Calories - 2095 (52/30/18)

[Vawn]

Day 20 - Pull Higher Reps

Walking - 5 minutes

[8:35]

Widegrip Pulldown - 3x15, rest 60 - 80x15(w), 110(+5)x15, 110x15, 110x15

Seated Machine Row - 2x15, rest 60 - 115(+5)x15, 125(+15)x15

Cable Rows - 1DS to 40 - [57.5(+7.5)x15 + 42.5~35x25]

Hypertension - 3x25, rest 60 - 10x25, 10x25, 10x25

Standing Cable Curls - 3TDSx10, rest 75 - [50x10(w), [65(+5)x10, 50x10, 40x10], [65x8, 50x8, 40x8], [65x8, 50x8, 40x8]

Reverse EZ Bar Curls - 3x10, rest 60 - 40x10(+2), 40x10, 40x8

[9:18 - 43 minutes]

Elliptical Climber - 20 minutes - [8-100/10-100/11-12(:30)-112~116]

Calories (Cheat meal, pizza) - 2620 (47/25/28)

[Vawn]

Day 21 - Cardio

Elliptical Climber - 30 minutes - [8-100/10-100/12-112~116]

Calories - 2271 (53/27/20)

[Vawn]

Day 22 - Arms Higher Reps (2)

Walking - 5 minutes

[9:51]

Seated Machine Press - 4x15, rest 60 - 140x15, 150(+10)x15, 150x12, 150x12

Seated Machine Shoulder Flye - 3x25, rest 60 - 50x25, 50x25, 50x25(+10)

Standing EZ Bar Curl - 3DSx10, rest 75 - 45x10(w), [70x10, 50(+5)x10], [70x10, 50x10], [70x10, 50x10]

Superset, 3x12, rest 75
Bent-over Triceps Rope Extension - 30x12(w), 45x12, 50(+5)x12, 52.5(+7.5)x
Rope Hammer Cable Curl - 40x12, 40x12, 42.5(+2.5)x12

Triceps Rope Cable Pushdown - 3DSx10, rest 75 - [52.5x10, 37.5x10], [52.5x10, 37.5x10(+2)], [52.5x8, 37.5x8]

[10:34 - 43 minutes]

Elliptical - 20 minutes - 10i[8-120/10~11(:45)-125/14-140]

Calories - 1986 (46/35/19)

[Vawn]

Day 23 - Legs Higher Reps (2)

(Morning)

Stationary Bike - 15 minutes - [8-14/10-16/12-18(inc 1)]

Elliptical - 10 minutes - 10i[8-120/11-125/14-140]


(Afternoon)

[3:00]

Leg Press - 3x25, rest 90 - 240(+20)x25, 240x25, 240x25

Superset, 3x20, rest 75
Leg Extensions - 100x20, 105(+5)x20, 110(+10)x20
Seated Leg Curls - 80x20, 85(+5)x20, 85x20

Lying Leg Curl - 1DS to 50 - [110(+5)x15 + 95~50x35]

Superset, 3x20, rest 60
Standing Calf Raise - 80x20, 85(+5)x20, 90(+10)x20
Rotary Calf - 80x20, 90(+10)x20, 90x20

[3:31 - 31 minutes]

Calories - 2001 (48/33/19)

[Vawn]

Day 24 - Push GVT (2)

Walking - 5 minutes

[9:59]

Flat Barbell Bench - 10x10, rest 60-90 - 145(+10)x10, 145x10, 145x10, 145x10, 145x10, 145x10, 145x10, 145x8, 145x8, 145x8

Skullcrushers (new) - 5x10, rest 60 - 45x12, 55x12, 55x10, 65x10, 65x10

Dips - 5x10, rest 60 - 0x10, 0x10, 0x10, 0x10, 0x6 (-2)

Machine Shoulder Press - 5x10, rest 60 - 140(+20)x8, 140x8, 140x8, 140x6, 140x6

[10:48 - 49 minutes]

Elliptical Climber - 20 minutes - [8-100/10-100/12-13(:15)-112~116]

Calories - 2149 (52/31/17)

[Vawn]

Day 25 - Pull GVT (2)
Weight - 181 (-1)

(Morning)

Stationary Bike - 15 minutes - [8-14/10(inc 1)-16/13-20]

Elliptical - 10 minutes - 10i[8-120/11-12(:15)-125/14-140]


(Afternoon)

[2:57]

Barbell Row - 10x10, rest 60 - 95(+10)x8, 95x8, 95x8, 95x8, 95x8, 95x10, 95x10, 95x10, 95x10, 95x10 (inc 10)

Barbell Curl - 10x10, rest 60 - 45x10, 55(+10)x10, 55x10, 55x10, 55x10, 55x10, 55x10, 55x10, 55x10, 55x10

Barbell Shrug - 5x10, rest 60 - 95x10, 95x10, 95x10, 95x10, 95x10

[3:40 - 43 minutes]

[Vawn]

Day 26 - Legs GVT (2)

Walking - 5 minutes

Barbell Squat - 10x10, rest 60-90 - 95x10, 95x10, 95x10, 95x10, 95x10, 95x10, 95x10, 95x10, 95x10, 95x10

Lying Leg Curl - 5x10, rest 60 - 100x10, 105x10, 110x10, 115(+15)x10, 115x10

Seated Calf Raise - 5x10, rest 45 - 65x10, 67.5x10, 70x10, 72.5x10, 75x10

[Vawn]

I didn't give up. I had the pleasure of a surprise appendicitis and was in the hospital, followed by a couple weeks without lifting more than 10 lbs.

It's the two week mark from my surgery, meaning I'm allowed to slowly get back into lifting.

Instead of jumping right back where I was and putting myself back in the hospital, I'm going to do the same exercises in the moderate rep ranges at very low weight and slowly work back up.

After 2 or 3 weeks, I'll restart this program at the weights manage by that time.

[Vawn]

Day 1 Recover - Push

Walking - 5 minutes

[9:47]

Incline DB Press - 3x10, rest 60 - 25x10, 30x10, 35x10

Incline DB Flye - 3x10, rest 60 - 15x10, 20x10, 22.5x10

Flat DB Press

Seated DB Military Press - 3x10, rest 60 - 10x10, 15x10, 20x10

Standing DB Side Lateral - 3x10, rest 60 - 10x10, 15x10, 17.5x10

Seated DB Overhead Extensions - 3x10, rest 60 - 30x10, 30x10, 35x10

Cable Pushdowns - 3x8, rest 60 - 3x10, rest 60 - 30x10, 35x10, 37.5x10

[10:19 - 32 minutes]

That felt almost pointless, but I don't want to injure myself. Hopefully, I will feel fine throughout this week and can ramp up to actual weights quickly.