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  1. #1
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    Journey to single digits

    Hello all

    This training journal is to record my journey to single digit percentage body fat. I've got close before (the pic in my avi is probably the closest), but never legitimately single digits.

    I started off my cut somewhere just north of 20% a few months ago around 88-89kg. I'm 81kg now at 12.something % body fat.

    Here are the calliper measurements I've had along the way (not the same scales as my regular bodyweight measurements are based in) :

    6-Jun-18: 87kg, 19%
    19-Jul-18: 84.9kg, 16%
    30-Aug-18: 82.5kg, 13.1%

    I've just come off a 9 day diet break, so I'm physically and mentally ready to kick on.

    Training is 5 days per week (3 upper and 2 lower body, nSuns programme). No specific cardio, but I walk to work 4 days per week (5.5km/3.5m).

    My diet is pretty flexible. I generally intermittent fast. At the moment I'm targeting around 2050kcal/day with at least 180gm of protein. Carbs and fats vary depending on whether I'm training that day. I try to keep most of my carbs around training sessions.

    I'll get around to uploading a progress pic later.

    Monday 24 September 2018

    187p, 131c, 87f, 2066kcal

    No training except my walk to work.
    Last edited by PressingMatters; 09-24-2018 at 10:51 PM.
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  2. #2
    Registered User PressingMatters's Avatar
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    Tuesday 25 September 2018
    BW: 81.0kg/178.6lb
    183p, 186c, 59f, 2013kcal

    Upper training

    1 Bench Press: 77.5x8, 90x6, 3x102.5x4, 95x5, 90x6, 85x7, 77.5x18
    2a Press: 40x5, 47.5x3, 5,7,4,6,8
    2b Strict BB Row: 5x80x5
    3a Facepull: 3x110lbx12
    3b DB Lateral Raise: 3x12.5x10
    4a Rope pushdown : 3x90lbx10
    4b DB Hammer Curl : 3x15x10

    Weights in kg unless specified. Pausing the first rep on bench and doing all overhead reps from a dead stop as I want to improve my 1RM. A bit low energy this session but fortunately it was a lighter session (getting used to the lower cals again after the diet break).

    Squats tomorrow
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  3. #3
    Registered User PressingMatters's Avatar
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    Wednesday 26 September 2018
    BW: 80.3kg/177lb
    189p, 173c, 66f, 2053kcal

    Lower training

    1 Squat: 92.5x5, 105x3, 117.5x6, 110x3, 105x3, 97.5x3, 92.5x5, 85x5, 80x10
    2a RDL: 80x5, 102.5x3,5,7,4,6,8
    2b Leg ext.: 125lbx10, 140lbx10, 155lbx10, 2x140lbx10
    3a DB Rear felt fly: 3x8x12
    3b Cable crunch : 3x140lbx12

    Squats are high bar and with a close stance. I had surgery to repair a torn labrum and fix an FAI impingement earlier this and I haven't got full ROM back yet.
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  4. #4
    Registered User PressingMatters's Avatar
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    Thursday 27 September 2017
    BW: 80.3kg/177lb
    176p, 182c, 71f, 2081kcal

    Walk to work plus upper training

    1 Press : 50x5, 57.5x3, 65x4, 60x3, 57.5x3, 55x3, 50x5, 47.5x5, 45x10
    2a CGBP with bands: 65x3,5,7,4,6,8
    2b chin up: 5xBWx11
    3a Ez bar curl : 3x30x12
    3b Chest press machine: 3x155lbx10
    4 Facepull: 2x120lbx15
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  5. #5
    Registered User PressingMatters's Avatar
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    Whoops, computer explosion meant I haven't been able to update. I can't be arsed typing this out on my phone. Now using a work computer

    Friday 28 September 2018
    BW:81.2
    167p, 164c, 78f, 2032kcal

    Saturday 29 September 2018
    BW:81.2
    195p, 125c, 100f, 2182kcal

    Sunday 30 September 2018
    BW:80.7
    178p, 186c, 70f, 2092kcal

    I trained on Saturday and Sunday but I can't be bothered recording it. From this week I've decided to tweak my stragegy (actually just reverting to something that's work for me in the past). I'm going back to training 4 days per week, with higher calories and carbs (low fat) on my training days and moderate fat and low carbs and cals on non-training days.

    Monday 1 October 2018
    BW:80.3
    182p, 89c, 86f, 1861kcal

    Tuesday 2 October 2018
    BW:79.8 (a big whoosh the last couple days, looking noticed leaner in the mirror too)
    188p, 216c, 69f, 2249kcal

    Training
    Walk to work

    1 Squat (low bar, belt)
    100 x 6
    112.5 x 6 @7
    125 x 6 @8.5
    2 x 120 x 6 @7,8.5

    2 Paused Bench Press
    80 x 6
    100 x 6 @7.5
    105 x 6 @9.25
    2 x 100 x 6 @8,8.5

    3 OH Press (no stretch reflex)
    40 x 10 @6
    3 x 45 x 10 @7,9

    4a Facepull
    2 x 110lb x 15

    4b Hanging Leg Raise
    2 x 8

    4c DB Curl
    2 x 17.5 x 10
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  6. #6
    Registered User PressingMatters's Avatar
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    Wednesday 3 October 2018
    BW: 79.8
    184p, 67c, 96f, 1872kcal
    Walked to work

    Thursday 4 October 2018
    BW;80.2
    190p, 247c, 55f, 2252kcal
    Walked to work

    Training

    TnG Bench Press
    95 x 6@7
    105 x 6@
    110 x 6@9
    3 x 105 x 6@8,8.5,9

    Deadlift
    140 x 6@6
    160 x 6 @7.5
    175 x 6@9
    165 x 6@8.5

    Smith squat (hack style)
    60 x 10
    65 x 10
    70 x 10
    65 x 10

    Chin up
    3 x 12
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  7. #7
    Registered User PressingMatters's Avatar
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    Update omnibus:

    Nutrition
    Friday 5 October 2018 - 188p, 130c, 66f, 1869kcal
    Saturday 6 October 2018 - 233p, 405c, 104f, 3494kcal (my birthday)
    Sunday 7 October 2018 - 179p, 218c, 70f, 2229kcal

    Training

    Saturday 6 October 2018

    1 Olympic squat
    100 x 6
    110 x 6 @7.5
    117.5 x 6 @8.5
    2 x 112.5 x 6 @8,8.5

    2 4ct Pause Bench Press
    80 x 5
    90 x 5 @7.5
    100 x 5 @9.5
    2 x 92.5 x 5 @8,9

    3 Incline DB Press
    22.5 x 10
    3 x 30 x 10


    4a DB Rear Delt Flies (facedown on bench)
    2 x 8 x 10

    4b Plank (alternating lifts opposite arms and legs)
    2 x 5

    4c DB Curl
    2 x 20 x 10

    Then I went for a 4.5hr walk.


    Sunday 7 October

    1 Illegal WG Bench (feet up)
    85 x 8 @7
    95 x @8.5
    3 x 90 x 8 @8,8,9

    2 Good Morning
    60 x 8
    70 x 8
    80 x 8 @7.5
    90 x 8 @9
    2 x 85 x 8 @8,8.5

    3 BB Row (loose)
    80 x 12
    3 x 100 x 12

    4 Chin Up
    BW x 10,10,15
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  8. #8
    Registered User PressingMatters's Avatar
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    Monday 8 October 2018
    BW: 80.0kg
    192p, 86c, 82f, 1859kcal
    Walked to work


    Tuesday 9 October 2018
    BW: 80.0
    179p, 256c, 56f, 2256kcal
    Walked to work

    Training
    High fatigue week

    1 Squat
    110 x 5
    120 x 5 @7.5
    130 x 5 @8.5
    5 x 120 x 5 @7-8

    Got some solid work in. Despite doing my 120 sets on a timer, I wasn''t fatiguing a lot. Squat is feeling great. It's a nice feeling to continue to add weight on to bar while losing weight on the scale.

    2 Competition bench press
    100 x 5 @7.5
    110 x 5 @9.5
    3 x 102.5 x 5 @8-9

    3 Overhead Press (paused)
    4 x 40 x 10

    4a Facepull
    2 x 110lb x 15

    4b Toes to bar
    2 x 10

    4c EZ bar crul
    2 x 32.5 x 12
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  9. #9
    Registered User PressingMatters's Avatar
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    Wednesday 1O October 2018
    BW:80.0
    181p, 81c, 89f, 1858kcal
    Walked to work

    Donated plasma in the afternoon.

    Thursday 11 October 2018
    BW: 79.6
    186p, 245c, 57f, 2249kcal
    Walked to work

    Training

    1 TnG Bench Press
    95 x 5 @6.5
    105 x 5 @ 7.5
    112.5 x 5 @9.75
    3 x 102.5 x 5 @8-9

    Very tough. Probably feeling the effects of the plasma donation.

    2 Deadlift (pause just off the floor)
    120 x 4
    135 x 4
    4 x 145 x 4

    Not really an exercise to record RPEs for. The goal was more to get really tight reps in.

    3 DB Bulgarian Split Squat
    3 x 20 x 10 (each side)

    4 WG Pullups
    3 x BW x 10

    Tough session overall. I probably need to eat more cals around plasma donations.
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  10. #10
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    Friday 12 October 2018
    179p, 85c, 80f, 1824kcal

    Callipers update:

    6-Jun-18: 87kg, 19%
    19-Jul-18: 84.9kg, 16%
    30-Aug-18: 82.5kg, 13.1%
    11-Oct-18: 79.95kg, 11.6%

    So I lost ~1.6kg of fat and some LBM over the last 6 weeks. I don't think any of that was muscle mass loss as my performance in the gym is still maintaining or getting better. The rate of fat loss was lower than I was expecting/hoping for, but considering I had a 1.5 week diet break, it's not that surprising.

    I've scheduled another calliper reading in 5 weeks. Assuming I hold my LBM and lose 300gm of fat/week, I will break the 10% barrier. At that point I will reassess whether I keep losing weight or switch into a lean bulk. The Southern Hemisphere summer is coming, so I would like to be pretty lean for the New Year holiday period. That might influence me to keep the diet going until mid-December. However, if my gym performance suffers too much I might switch to a lean bulk. Decisions, decisions...
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  11. #11
    Registered User PressingMatters's Avatar
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    Nutrition

    Saturday 13 October 2018
    177p, 65f, 230c, 2223kcal

    Sunday 14 October 2018
    187p, 54f, 250f, 2258kcal

    Monday 15 October 2018
    189p, 71f, 106c, 1856kcal

    Tuesday 16 October 2018
    182p, 54f, 253c, 2280kcal

    Training

    Saturday 13 October 2018

    1 Olympic Squat
    100 x 5 @6
    115 x 5 @7
    125 x 5 @9
    4 x 117.5 x 4 @8

    2 4ct Pause Bench Press
    85 x 4 @6
    95 x 4 @7
    105 x 4 @9.5
    2 x 97.5 x 4 @8-9

    3 Incline DB Bench
    22.5 x 12
    3 x 30 x 12

    4a Concentration Curl
    3 x 12.5 x 10

    4b Alternating arm-leg lift plank
    3 x 6 (each side)

    Sunday 14 October 2018

    1 Illegal WG Bench (feet up)
    85 x 10 @7
    90 x 10 @9.5 (a bit uneven on the bench put me off)
    3 x 85 x 10 @8-8.5

    2 Good Morning
    80 x 6 @6
    90 x 6 @7
    100 x 6 @9
    3 x 92.5 x 6 @8

    3 BB Row
    80 x 10
    100 x 10
    3 x 110 x 10

    4 Chin Ups
    2 x BW x 10
    BW x 18

    Tuesday 16 October 2018

    Training at a new gym with much better equipment. The only issue is they don't have a specialist bench bench press, but I can work around that.

    1 Squat
    120 x 4 @6
    130 x 4 @7
    137.5 x 4 @8-8.5 (wow, easy)
    135 x 4 @8

    2 Competition Bench Press
    100 x 4 @7
    107 x 4 @8
    113 x 3 @9
    108 x 4 @9.5

    A bad bench session. I think I'm pretty fatigued from the high volume last week. I won't repeat that level of volume while in a caloric deficit.

    3 Press (pause on each rep)
    45 x 8
    2 x 50 x 8 @8-9

    4 Farmers Walk (weight per hand)
    57 x 30m
    67 x 30m
    77 x 30m

    Fun to have access to this kind of equipment again. I love how farmers hit the traps and core. I will keep this in reguarly (along with some prowler/sled on the weekend)
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    Good stuff man! How long is your intermittent fasting window? How long have you been doing IF? Do you feel adapted to it yet?

    Consistency is the key to excellence

    Keep it up
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  13. #13
    Registered User PressingMatters's Avatar
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    Originally Posted by HahaRaptor View Post
    Good stuff man! How long is your intermittent fasting window? How long have you been doing IF? Do you feel adapted to it yet?

    Consistency is the key to excellence

    Keep it up
    Thanks man. I've actuality been intermittent fasting since 2012. I don't even think about it now or keep a strict window. I don't eat breakfast and eat lunch at a normal time. On average it might be an 8 hour window? But in the weekends it will often be shorter if I go out for brunch.
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    Nutrition

    Wednesday 17 October 2018
    185p, 72f, 116c, 1867kcal

    Thursday 18 October 2018
    192p, 48f, 248c, 2280kcal

    Friday 19 October 2018
    187p, 91f, 123c, 2368kcal (a few calories from g'n'ts in there)

    Training

    Thursday 18 October 2018

    1 Bench Press
    100 x 4 @6
    108 x 4 @7.5
    115 x 4 @9
    112 x 4 @9

    2 2ct Pause Deadlift
    120 x 3
    140 x 4
    2 x 150 x 3

    3 Front Squat
    60 x 8
    2 x 80 x 8

    4 Pullup
    3 x BW x 10

    Saturday 20 October 2018

    1 Olympic Squat
    121 x 4 @6
    127 x 4 @7.5
    132 x 4 @9
    2 x 127 x 4 @8.5

    2 4ct Pause Bench
    98 x 3 @6
    103 x 3 @7.5
    108 x 3 @9
    2 x 104 x 3 @8-9

    3 Incline DB Press
    24 x 10
    2 x 32 x 10

    4 Prowler
    3 x 120 x 30m


    My life took a crazy turn last week and I went from being shoulder tapped to a new job in 3 days. I'm going from a job where I had a nice work life balance to one where I may have to pull crazy hours in a very high pressure environment. It's too amazing an opportunity to turn down so I'll just have to deal with it. Training and eating may suffer, but I'll do my best to stay on track.
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    Registered User PressingMatters's Avatar
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    Progress pic. Still a wee way to go.



    And my top set if squats today

    Last edited by PressingMatters; 10-20-2018 at 12:27 AM.
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