The cut begins

[safcpaul]

Been bulking for a while now started from a skinny fat position just over a year ago. I was about 170lbs with no muscle. I'm now weighing 198lbs and will be cutting down to 12 percent. Current bodyfat over 20 percent I'd estimate but have got a bit muscle on me now.

Current weight : 198lbs
Starting pictures : https://imgur.com/a/IJFMTS7

[safcpaul]

Today's workout

Bench press 2x5 @ 202lbs
13 push ups with handles

One arm banded row 1x13 @ 130lbs
Banded face pull 1x15 @ 130lbs
Bodyweight pull ups 1x11

Reverse lunge 1x17 (bw)

Dumbell tricep extension (deadstop) 1x11 @ 36lbs
Dumbell curl 1x12 @ 42lbs

Vertical knee raise 1x15

[safcpaul]

Today's weight : 199.8lbs

Initial starting weight must have been lower than it actually was. Should see a downward trend from now.

Average calories : 2500

[safcpaul]

Today's workout
Overhead press 1x3 @ 152lbs
1x6 @ 132lbs
Upright row 2x15 @ 92lbs
Banded face pull 2x15 @ 160lbs

Pull ups 11,10
Chin ups 9,7

ATG Squats 3x6 @ 192lbs

Dumbell curl 1x10 @ 42lbs
Tricep pushdown (bands) 1x15 @ 160lbsb
One arm dumbell tricep extension 1x12 @ 36lbs

10 minute HIT resistance bike to finish

[safcpaul]

Today's weight : 195.6lbs

[safcpaul]

Today's weight : 195lbs

Today's workout
Bench press 1x4 @ 202lbs
1x6 @ 192lbs
1x6 @ 182lbs
One arm banded crossover 2x14 @ 100lbs

ATG Squats 1x8 @ 162lbs
1x6 @ 212lbs

Upright row 1x12 @ 102lbs

Reverse crunch 1x16

Dumbell hammer curl 1x10 @ 42lbs
Dumbell tricep extension 1x14 @ 36lbs

[safcpaul]

Today's workout

One arm dumbell shoulder press 2x6 @ 52lbs
Superset with pull ups 10,9

One arm Dumbell row 2x6 @ 110lbs
Upright row 1x12 @ 108lbs
1x9 @ 108lbs

One arm dumbell tricep extension 1x7 @ 42lbs
1x5 @ 42lbs
One arm Dumbell hammer curl 1x11 @ 42lbs




Today's dinner : https://imgur.com/a/CA9vtqN

[EliKoehn]

Good work - those are some pretty strong pulls. Good luck with your goals, as well.

[safcpaul]

Good work - those are some pretty strong pulls. Good luck with your goals, as well.

Thanks mate wish my pushes were as strong

[smokinal]

Good job and good luck.
Lots of mental ups and downs during a cut. Get a solid plan...stick to that plan
If you're losing about 1 lb per week, you're on track...don't let your head get in the way

[safcpaul]

Good job and good luck.
Lots of mental ups and downs during a cut. Get a solid plan...stick to that plan
If you're losing about 1 lb per week, you're on track...don't let your head get in the way

Thanks mate. I'm going to be following icf cutting version to stop me having to think rather than doing my own thing. I can Just follow the program and follow my nutrition and ignore any doubt

[safcpaul]

Last night workout

Bench press 1x5 @ 198lbs
1x4 @ 198lbs
1x3 @ 198lbs
Strict pendlay rows 3x5 @ 162lbs
Barbell shrug 2x8 @ 234lbs
Dumbell tricep extension 2x6 @ 42lbs
Dumbell hammer curls 2x12 @ 42lbs
Crunches + 45lbs 2x12

Was short on time. Been working long hours so I skipped squat portion of work out. This will not become a regular thing

[safcpaul]

Today's workout
Overhead press 2x5 @ 134lbs
1x3 @ 134lbs
ATG Squats 3x5 @ 218lbs
Deadlift 1x5 @ 298lbs
Pull ups 1x9
Diamond push ups 1x10
Weighted sit up 1x12 + 21 lbs

First time doing conventional deadlift since I first started training. I remember struggling with 200lb. 1x5 for 298lbs now without even training it and I think I can progress it a bit even while cutting. Averaging 2500 calories a day. Up 3am for work tomorrow so won't weigh myself then but will the next day

[safcpaul]

Today's weight : 192.8lbs

Today's workout
Bench press 1x5 @ 198lbs
1x4 @ 198lbs
1x3 @ 198lbs
Strict pendlay row 3x5 @ 168lbs
Barbell shrugs 2x7 @ 246lbs (grip limiting factor. Might buy some straps)
Dumbell tricep extensions 2x8 @ 42lbs
Crunches 2x12 + 32lbs

[safcpaul]

Today's weight : 191lbs
Weight dropping off me. Don't feel massively hungry and my energy for workouts feel fine so I'm not worried about losing the weight too quick.

Current progress
https://imgur.com/a/zjfFcE1

Anybody care to estimate my bf and give me a rough estimate of what I'll have to go to for 12 percent?

[safcpaul]

Feel a bit ill today. Some kind of sickness bug. Still did a workout but did less than I usually would

Overhead press 2x5 @ 132lbs
1x4 @ 132lbs

ATG squat 1x5 @ 222lbs

Pull ups 9,8

Diamond push up 1x12

Weighted crunch 1x12 + 45lbs

[EiFit91]

Today's weight : 191lbs
Weight dropping off me. Don't feel massively hungry and my energy for workouts feel fine so I'm not worried about losing the weight too quick.

Current progress
https://imgur.com/a/zjfFcE1

Anybody care to estimate my bf and give me a rough estimate of what I'll have to go to for 12 percent?

Maybe 17% ish? And guesstimate for 12% about 170 lbs?

Great progress so far!

[safcpaul]

Maybe 17% ish? And guesstimate for 12% about 170 lbs?

Great progress so far!

Thanks mate. 170lbs is what I roughly had in my mind so confirms my thinking. Cheers

[safcpaul]

Current weight : 190.2lbs

Today's workout
Bench press 1x4 @ 202lbs
1x6 @ 182lbs
Pendlay row 1x10 @ 162lbs
Bent over row 1x12 @ 162lbs
Upright row 1x8 @ 86lbs
1x8 @ 96lbs
Dumbell tricep extension 1x8 @ 42lbs
Crunches 1x16 + 45lbs
1x12 + 45lbs
Reverse crunch 1x12

[safcpaul]

Today's workout
Overhead press 1x6 @ 128lbs
1x6 @ 122lbs
1x5 @ 122lbs
Upright row 2x8 @ 106lbs
one arm facepull 1x15 @ 100lbs
1x12 @ 100lbs
Chin ups 1x10
Diamond push up 1x14
dumbell curl 1x6 @ 42lbs
1x5 @ 42lbs
dumbell tricep extension 1x7 @ 42lbs
1x6 @ 42lbs
dumbell hammer curl 1x5 @ 42lbs

[safcpaul]

Some bodyweight stuff today

Squats 30,30,20,20

Calf raises 50,40,35,25

Reverse crunch 15,15,10

Lying knee raises 20,15,15

[safcpaul]

Today's workout
Bench press 182lbs (7,6,5)
1 arm dumbbell row 110lbs ( 8,7,6)
Push ups with handles 1x12
Pull ups 1x8

[safcpaul]

Current weight : 188lbs

https://imgur.com/a/aaUM1Dx

Some bodyweight stuff today
Lunges 2x15
Hardstyle planks 2x30 seconds
Calf raises on stairs 2x30
V ups 15,12

[safcpaul]

Today's workout
Overhead press 1x10 @ 102lbs
1x6 @ 122lbs
1x4 @ 132lbs
Upright row 1x11 @ 108lbs
1x9 @ 122lbs
Diamond push ups 1x14
Chin ups 1x12
Tricep extensions 1x7 @ 42lbs
1x6 @ 36lbs
Strict dumbell curls 1x8 @ 30lbs
1x9 @ 26lbs

Will weigh myself in the morning

[safcpaul]

Current weight 187.6lbs
https://imgur.com/a/J5AYjgS

[safcpaul]

Today's workout
Bench press 182lbs (7,6,5)
Kroc row 1x12 @ 110lbs
Pull ups 1x10
Push ups 1x17
1 arm banded decline chest press 1x15 @ 100lb

[safcpaul]

Turning this into a bit of a recomp for a few month. Happy with fat I've dropped so next few months of this log will be less on my weight but more on progression of strength and physique. Will be eating around maintenance now and see where I get. Summer is officially June 21st here in UK so I'll be sure to hit 12 percent by then

[safcpaul]

Today's workout
Overhead press 1x11 @ 102lbs
1x6 @ 122lbs
Upright row 1x10 @ 122lbs
Dumbell lateral raise 1x10 @ 20lbs
1x8 @ 32lbs
Diamond push ups 1x8 + 45lbs
Chin ups 1x13
Strict dumbell curl 1x9 @ 30lbs
1x8 @ 30lbs
Strict tricep extension 1x8 @ 36lbs
1x7 @ 36lbs

[safcpaul]

Little leg workout
Goblet squats 3x12 @ 86lbs
One leg banded curls 2x13 @ 100lbs
One leg banded extensions 1x15 @ 100lbs
One leg calf raises 3x15 @ 86lbs

[safcpaul]

Haven't uploaded workouts last week. Done 4 workouts Last week. Making progress from slightly increased calories. (Recomping)

Yesterday's workout
Overhead press 1x12 @ 102lbs
1x7 @ 122lbs
Chin ups 1x14
1x7 + 35lbs
Diamond push ups 1x9 + 45lbs
1x17 bw
Strict dumbell curl 1x10 @ 32lbs
Strict dumbell tricep extension 1x6 @ 38lbs

Will be doing a leg workout today

Current weight : 185lbs