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Thread: The cut begins

  1. #1
    Registered User safcpaul's Avatar
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    The cut begins

    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
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    Registered User safcpaul's Avatar
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    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
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  3. #3
    Registered User safcpaul's Avatar
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    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
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    Registered User safcpaul's Avatar
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    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
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  5. #5
    Registered User safcpaul's Avatar
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    Today's weight : 195.6lbs
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  6. #6
    Registered User safcpaul's Avatar
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    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
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  7. #7
    Registered User safcpaul's Avatar
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    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
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  8. #8
    Registered User EliKoehn's Avatar
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    Good work - those are some pretty strong pulls. Good luck with your goals, as well.
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  9. #9
    Registered User safcpaul's Avatar
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    Originally Posted by EliKoehn View Post
    Good work - those are some pretty strong pulls. Good luck with your goals, as well.
    Thanks mate wish my pushes were as strong
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    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
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  11. #11
    Registered User safcpaul's Avatar
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    Originally Posted by smokinal View Post
    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
    Last edited by safcpaul; 01-17-2022 at 04:13 AM.
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    Registered User safcpaul's Avatar
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    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
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  13. #13
    Registered User safcpaul's Avatar
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    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
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    Registered User safcpaul's Avatar
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    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
    Last edited by safcpaul; 01-27-2022 at 11:16 AM.
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    Registered User safcpaul's Avatar
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    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?
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  16. #16
    Registered User safcpaul's Avatar
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    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
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    Registered User EiFit91's Avatar
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    Originally Posted by safcpaul View Post
    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!
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    Registered User safcpaul's Avatar
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    Originally Posted by EiFit91 View Post
    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
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  19. #19
    Registered User safcpaul's Avatar
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    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
    Last edited by safcpaul; 01-27-2022 at 11:16 AM.
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    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
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  21. #21
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    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
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  22. #22
    Registered User safcpaul's Avatar
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    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
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  23. #23
    Registered User safcpaul's Avatar
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    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
    Last edited by safcpaul; 01-30-2022 at 10:32 AM.
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  24. #24
    Registered User safcpaul's Avatar
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    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
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  25. #25
    Registered User safcpaul's Avatar
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    Current weight 187.6lbs
    https://imgur.com/a/J5AYjgS
    Last edited by safcpaul; 02-01-2022 at 02:19 AM.
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  26. #26
    Registered User safcpaul's Avatar
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    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
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  27. #27
    Registered User safcpaul's Avatar
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    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
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  28. #28
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    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
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  29. #29
    Registered User safcpaul's Avatar
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    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
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  30. #30
    Registered User safcpaul's Avatar
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    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
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