Leg day:
3x7 db squats
3x11 db stiffed dl
3x12 leg press
3x12 db front squats
3x9 db walking lunge
3x14 db calves raise
3x12 leg raise
Last week weight: 68.8kg
This week weight: 67.9kg
Macros: 1505 cals
P: 124g
C: 141g
F: 52g
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Thread: First successful cut
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04-04-2022, 08:31 PM #31
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04-05-2022, 08:37 PM #32
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04-06-2022, 07:33 PM #33
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04-07-2022, 08:57 PM #34
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04-11-2022, 08:40 PM #35
3 days no workout after hurting my neck in my couch. It was so bad that i can hardly turn it any side.
April 12 Leg day:
3x8 db squats
3x10 db stiffed dl
3x13 leg press
3x12 db front squats
3x9 db walking lunge
3x14 db calves raise
10mins 4km/h inclined treadmill
This week weight: 67.3kg
Last week weight: 67.9kg
April 13 Push Day
Push day:
3x8 db bp
3x8 db sp
3x6 inclined db bp
3x8 arnold press
3x10 db flies
3x15 db side lats
3x10 push down
8mins 5km/h inclined treadmill
April 14 abs/forearm/hiit
2kms Treadmill HIIT
3x14 db shrugs
3x40secs farmer's walk
3x16 db forearm curl
3x10 side leg raise
3x52secs plank
3x14 side bend
April 15 Pull day:
3x8 db rows
3x11 db dl
3x6 Lat Pull down
3x8 db onehand row
3x8 db pull over
3x11 db biceps curl
3x11 db hammer
6mins 5km/h inclined treadmillLast edited by userKCE2FBSXXR8; 04-14-2022 at 10:35 PM.
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04-16-2022, 10:36 PM #36
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04-18-2022, 07:27 PM #37
Finally, I hit the 66kg range after more than 2 weeks of not very good diet. Though, i feel like my body is not changing. I still got the same fat in my mid section. Ill see in my next progress pic on May 1.
This week weight: 66.8kg
Last week weight: 67.3kg
April 19 Push Day
3x6 db bp
3x10 db sp
3x7 inclined db bp
3x8 arnold press
3x10 db flies
3x14 db side lats
3x10 db overhead triceps
3x8 push down
7mins 5.4km/h inclined treadmill
40secs dead hang
30mins shooting basketball
April 20 abs/forearm/hiit
12mins 2kms Treadmill HIIT
3x12 db shrugs
3x40secs farmer's walk
3x12 db forearm curl
3x10 side leg raise
3x54secs plank
3x12 oblique crunch
3x12 abs crunch
3x5 chin ups
April 22 Pull day:
3x7 db rows
3x12 db dl
3x6 Lat Pull down
3x8 db onehand row
3x8 db pull over
3x12 db biceps curl
3x12 db hammer
30mins shooting basketball
April 23 Leg day:
3x8 db squats
3x11 db stiffed dl
3x12 leg press
3x12 db front squats
3x6 db walking lunge
3x14 db calves raise
3x12 leg raise
5mins 5.3km/h inclined treadmill
1 hour basketball
April 24 Push Day
3x7 db bp
3x10 db sp
3x7 inclined db bp
3x10 db flies
3x10 db side lats
3x10 db overhead triceps
3x8 push downLast edited by userKCE2FBSXXR8; 04-24-2022 at 07:03 PM.
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04-25-2022, 08:09 PM #38
Community gym is closed for one week so i will be going to a nearby gym where barbells and many equipments are available. The downside is i have to travel almost an hour via public transportarion
This week weight: 66.0kg
Last week weight: 66.8kg
April 26 chest shoulder back
BB BP 3x8
Inclined BB BP 3x8
Military press 3x6
3x6 BB DL
3x6 Pendlay row
4x8 lats pulldown
3x4 pull ups
April 27 legs biceps
4x8 BB Squats
3x6 db lunges
4x10 leg press
3x12 machine calves raise
3x12 declined machine chest press
3x8 ez curls
3x12 db hammer
3x7 hanging leg raise
April 29 Push Day
3x6 bb bp
3x6 military press
3x6 inclined db bp
3x10 db flies
3x10 db side lats
3x10 db overhead triceps
3x12 push down
3x5 pull ups
April 30
1400meters mountain climb
May 1
Cheat meal unlimited korean bbqLast edited by userKCE2FBSXXR8; 05-04-2022 at 11:23 PM.
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05-02-2022, 08:45 PM #39
This week weight: 65.9kg
Last week weight: 66.0kg
May 3 Pull day:
3x8 db rows
3x12 db dl
3x8 db onehand row
3x8 db pull over
3x11 db biceps curl
3x12 db hammer
May 4 Leg day:
3x7 db squats
3x12 db stiffed dl
3x12 db front squats
3x6 db walking lunge
3x14 db calves raise
3x10 db declined bp
May 5 Push day:
3x8 db bp
3x10 db sp
3x8 inclined db bp
3x10 db flies
3x10 db side lats
3x12 push down
3x10 db overhead triceps
May 6 abs/forearm/hiit
2kms Treadmill HIIT
3x10 db shrugs
3x40secs farmer's walk
3x10 db forearm curl
3x12 leg raise
3x54secs plank
500 meters inclined treadmill
May 7 Pull day:
3x8 db rows
3x12 db dl
3x8 lat pulldown
3x8 db onehand row
3x11 db biceps curl
3x12 db hammerLast edited by userKCE2FBSXXR8; 05-06-2022 at 09:43 PM.
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05-09-2022, 09:23 PM #40
This week weight: 65kg
Last week weight: 65.9kg
May 10 Leg day:
3x7 db squats
3x12 db stiffed dl
3x12 leg press
3x12 db front squats
3x6 db walking lunge
3x12 db calves raise
May 11 Push day:
3x8 db bp
3x5 db sp
3x8 inclined db bp
3x10 db flies
3x10 db side lats
3x10 push down
3x6 db overhead triceps
May 12 Pull day:
3x8 db rows
3x12 db dl
3x6 Lat Pull down
3x10 db pull over
3x10 db biceps curl
3x12 db hammer
May 13 abs/forearm/hiit
2kms Treadmill HIIT
3x12 db shrugs
3x40secs farmer's walk
3x12 db forearm curl
3x12 oblique crunch
3x14 abs crunch
3x12 leg raise
3x55secs plank
May 14 Leg day:
3x8 db squats
3x10 db stiffed dl
3x12 leg press
3x6 db lunges
3x12 db calves raiswle
May 15 Push day:
3x8 db bp
3x5 db sp
3x8 inclined db bp
3x10 machine flies
3x10 db side lats
3x12 push down
3x11 db overhead tricepsLast edited by userKCE2FBSXXR8; 05-14-2022 at 09:14 PM.
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05-09-2022, 10:34 PM #41
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05-16-2022, 09:07 PM #42
This week weight: 64.8kg
Last week weight: 65kg
May 17 Pull day:
3x8 db rows
3x12 db dl
3x8 lat pulldown
3x8 db onehand row
3x8 db pull over
3x11 db biceps curl
3x8 db hammer
May 18 Leg day:
3x8 db squats
3x10 db stiffed dl
3x12 leg press
3x7 db lunges
3x14 db calves raise
3x14 abs crunch
3x12 oblique crunch
May 19 Push day:
3x8 db bp
3x6ndb sp
3x8 inclined db bp
3x12 machine flies
3x9 db side lats
3x12 push down
3x10 db overhead triceps
May 22 Pull day:
3x8 db rows
3x12 db dl
3x8 lat pulldown
3x10 db pull over
3x12 db shrugs
3x12 db biceps curl
3x7 db hammerLast edited by userKCE2FBSXXR8; 05-21-2022 at 08:32 PM.
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05-23-2022, 08:41 PM #43
This week weight: 64.4kg
Last week weight: 64.8kg
This week is my birthday week so i am not expecting to lose weight, just atleast to maintain. This month has not been very good but i am happy that i am progressing. It will be a long journey so i want to enjoy once in a while.
May 24 Leg day:
3x8 db squats
3x10 db stiffed dl
3x12 leg press
3x7 db lunges
3x14 db calves raise
3x55 secs plank
May 25 Push day:
3x8 db bp
3x7 db sp
3x7 inclined db bp
3x12 machine flies
3x10 db side lats
3x12 push down
3x10 db overhead triceps
3x14 abs crunch
3x12 declined situps
May 26 Pull day(birthday):
3x10 db rows
3x12 db dl
3x6 lat pulldown
3x10 db pull over
3x12 db shrugs
3x10 db biceps curl
3x8 db hammer
May 28 Leg day:
3x9 db squats
3x10 db stiffed dl
3x10 leg press
3x8 db lunges
3x14 db calves raise
3x12 oblique crunch
3x12 leg raise
I have started my 2 week diet break. Planning to up my daily calories by 300 by first week including all the surplus that ill have due to birthday eating out.Last edited by userKCE2FBSXXR8; 05-27-2022 at 09:39 PM.
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05-30-2022, 10:09 PM #44
This week weight: 64.5kg
Last week weight: 64.4kg
May 31 Push day:
3x8 db bp
3x7 db sp
3x7 inclined db bp
3x12 machine flies
3x10 db side lats
3x12 push down
3x8 db overhead triceps
June 1Pull day:
3x10 db rows
3x10 db dl
3x10 lat pulldown
3x10 db biceps curl
3x8 db hammer
Still having colds for the second day..Last edited by userKCE2FBSXXR8; 05-31-2022 at 09:11 PM.
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06-07-2022, 09:41 PM #45
Last week weight: 64.5kg
This week weight: 64.7kg
Resuming my cut after 2 weeks of diet break which included birthday week and 4 days out of town. I did enjoy pigging out since i had prepared myself for this unlike before, i always feel guilty whenever my belly looks big in pictures. Below are my two recent beach photos
December 2021 https://imgur.com/a/Rkn6P9G
June 2022
https://imgur.com/a/0NaCsYW
June 8 Leg day:
3x8 db squats
3x10 db stiffed dl
3x10 leg press
3x14 db calves raise
June 9 Push day:
3x6 db bp
3x7 db sp
3x6 inclined db bp
3x12 machine flies
3x10 db side lats
3x12 db shrugs
3x12 push down
3x8 db overhead triceps
June 10 Pull day:
3x10 db rows
3x10 db dl
3x8 lat pulldown
3x12 db biceps curl
3x8 db hammer
3x15 abs crunch
3x12 oblique crunch
3x55secs plank
June 12 Leg day:
3x8 db squats
3x10 db stiffed dl
3x10 leg press
3x8 db lunges
3x14 db calves raise
3x45secs db farmers walkLast edited by userKCE2FBSXXR8; 06-11-2022 at 10:18 PM.
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06-13-2022, 05:38 PM #46
Last week weight: 64.7kg
This week weight: 63.9kg
Probably lost more water weight than actual fat this week. Two more months of cutting and hopefully ill get to atleast 14 percent body fat.
June 14 Push day:
3x7 db bp
3x7 db sp
3x7 inclined db bp
3x12 machine flies
3x10 db side lats
3x14 db shrugs
3x12 push down
3x8 db overhead triceps
June 15 Pull day:
3x10 db rows
3x10 db dl
3x8 lat pulldown
3x10 db pullover
3x12 db biceps curl
3x8 db hammer
3x10 weighted sit ups
June 16 Leg day:
3x10 db squats
3x10 db stiffed dl
3x10 leg press
3x8 db lunges
3x14 db calves raise
3x12 db forearm curl
500m inclined walking
June 17 Push day:
3x7 db bp
3x7 db sp
3x7 declined db bop
3x12 machine flies
3x10 db side lats
3x10 two hand db overhead triceps
June 18 cardio/abs day
2.5km hiit
3x10 Decline situps 5lbs
3x12 leg raise
3x8 side leg raise
3x14 machine abs crunches
3x12 machine oblique crunchesLast edited by userKCE2FBSXXR8; 06-17-2022 at 09:52 PM.
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06-20-2022, 05:23 PM #47
Last week weight: 63.9kg
This week weight: 63.6kg
June 21 Pull day:
3x10 db rows
3x12 db dl
3x8 lat pulldown
3x10 db pullover
3x6 db biceps curl
3x8 db hammer
June 22 Leg day:
4x9 db squats
3x11 db stiffed dl
3x10 leg press
3x8 db lunges
3x14 db calves raise
3x40secs farmers walk
400m inclined walking
June 23 Push day:
3x7l8 db bp
3x7 db sp
3x7 inclined db bp
3x12 machine flies
3x12 db side lats
3x14 db shrugs
3x12 push down
3x9 db overhead triceps
June 25 Pull day:
3x10 db rows
3x12 db dl
3x9 lat pulldown
3x12 machine rows
3x6 db biceps curl
3x8 one hand db concentration curls
3x15 abs crunches
3x12 oblique crunches
3x58secs plank
June 26 Leg day:
4x11 db squats
3x10 db stiffed dl
3x10 leg press
3x12 leg extension l
3x14 db calves raise
3x12 forearm curls
3x12 situps
400m inclined walkingLast edited by userKCE2FBSXXR8; 06-25-2022 at 09:18 PM.
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06-27-2022, 09:18 PM #48
Last week weight: 63.6kg
This week weight: 63.4kg
Struggling with water fluctuations especially after weekends due to not so clean diet compare to weekdays. My weight is lightest during Fridays.
June 28 Push day:
3x7 db bp
3x7 db sp
3x8 inclined db bp
3x10 machine flies
3x12 db side lats
3x12 db shrugs
3x12 push down
3x9 db overhead triceps
3x12 leg raise
500m inclined walking
June 29 Pull day:
3x10 db rows
3x12 db dl
3x8 lat pulldown
3x8 db pullover
3x8 db biceps curl
3x8 db hammer
3x12 abs crunches
3x12 oblique crunches
June 30 Leg day:
3x7 db squats
3x12 db stiffed dl
3x12 leg press
3x6 db lunges
3x14 db calves raise
3x45secs farmers walk
3x15 resistance abs crunches
3x8 side leg raises
July 2 Push day:
3x7 db bp
3x7 db sp
3x8 declined db bp
3x12 machine flies
3x12 db side lats
3x14 db shrugs
3x12 katana triceps ext
3x60secs plank
500m inclined walking
July 3 Pull day:
3x10 db rows
3x8 lat pulldown
3x12 chinup grip lat pulldown
3x10 machine cable rows
3x7 db biceps curl
3x5 one hand db concentration
3x12 resistance oblique crunches
500m inclined walkingLast edited by userKCE2FBSXXR8; 07-02-2022 at 10:17 PM.
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07-04-2022, 04:27 PM #49
Last week weight: 63.4kg
This week weight: 62.7kg
July 5 Cardio day
15:10 2km running
July 6 Leg day:
3x8 db squats
3x10 db stiffed dl
3x12 leg press
3x6 db lunges
3x14 db calves raise
3x45secs farmers walk
3x15 resistance abs crunches
3x12 abs crunches
16:47 2.5km running
July 7 Push day:
3x7 db bp
3x7 db sp
3x8 declined db bp
3x12 machine flies
3x12 db side lats
3x12 db shrugs
July 8 Pull Day A
3x8 BB Bent over row
3x8 DL
3x8 Lat pull down
3x6 pull ups
3x8 Tbar rows
3x12 Barbell curls
3x8 Db curl
I have joined Anytime Fitness, finally!
July 9 Leg day A
3x8 Bb squats
3x8 Stiffed Dl
3x12 Leg press
3x12 Leg curl
3x12 Leg extension
3x30 secs Farmers walkLast edited by userKCE2FBSXXR8; 07-08-2022 at 06:57 PM.
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07-10-2022, 07:14 PM #50
Last week weight: 62.7kg
This week weight: 63.5kg
Meh, not a good week, had a lot of cheat meals.Im going to bounce back!
July 11 Push day A
3x8 bb bp
3x5 bb mp
3x9 inclined db bp
3x12 db flies
3x10 db side lats
3x10 katana triceps ext
3x8 db skull crashers
3x12 leg raise
3x60secs plank
July 12 Pull Day B
3x6 bb DL
3x10 one hand bb rows
3x6 pull ups
3x10 pull over
3x12 cable rows
3x12 db Bicep curls
3x8 one hand cable bicep curls
July 13 Leg day B
3x6 Bb squats
3x8 Stiffed Dl
3x8 db lunges
3x14 db calves raise
3x12 forearm curls
3x12 side leg raise
3x12 abs crunches
July 14 Push day B
3x6 inclined bb bp
3x5 bb mp
3x8 flat db bp
3x12 cable flies
3x10 db side lats
3x12 triceps pushdown
3x12 machine tricep press
3x12 db shrugsLast edited by userKCE2FBSXXR8; 07-13-2022 at 09:07 PM.
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07-17-2022, 09:44 PM #51
Last week weight: 63.5kg
This week weight: 61.8kg
July 18 Pull Day A
3x8 BB Bent over row
3x6 DL
3x8 Lat pull down
3x5 pull ups
3x8 Tbar rows
3x8 Barbell curls
3x8 Db hammer curls
July 19 Leg day A
3x6 Bb squats
3x6 Stiffed Dl
3x12 Leg press
3x12 Leg curl
3x12 Leg extension
3x15 db calves raise
3x30 secs Farmers walk
July 20 Push day A
3x6 bb bp
3x8 bb sp
3x8 inclined db bp
3x12 db flies
3x12 db side lats
3x10 katana triceps ext
3x8 db skull crashersLast edited by userKCE2FBSXXR8; 07-19-2022 at 06:38 PM.
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07-18-2022, 04:23 AM #52
Yes, many times. Ive been tempted to just ignore my diet like fck it eat all I can whenever i was having bad weekend with multiple cheat meals. So far, i overcomr this by just moving on and trusting the process and just thinking long term. I dont deprive myself of eating those 'dirty' food that i was avoiding religiously with my previous failed cuts. Diet break helped me during my birthday week and kept me sane without thinking much.
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07-26-2022, 12:41 AM #53
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