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  1. #31
    Registered User userKCE2FBSXXR8's Avatar
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    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
    Last edited by userKCE2FBSXXR8; 04-05-2022 at 08:36 AM.
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  2. #32
    Registered User userKCE2FBSXXR8's Avatar
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    Posts: 97
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    Push day:
    3x7 db bp
    3x10 db sp
    3x6 inclined db bp
    3x6 arnold press
    3x10 db flies
    3x15 db side lats
    3x8 push down
    3x8 db overhead triceps

    Macros: 1491 cals
    P: 140g
    C: 117g
    F: 54g
    Last edited by userKCE2FBSXXR8; 04-06-2022 at 07:36 AM.
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  3. #33
    Registered User userKCE2FBSXXR8's Avatar
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    Abs/forearms day:

    2kms Treadmill HIIT
    3x12 db shrugs
    3x40secs farmer's walk
    3x20 db forearm curl
    3x10 side leg raise
    3x50secs plank
    3x12 side bend
    3x6 chin ups
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  4. #34
    Registered User userKCE2FBSXXR8's Avatar
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    Pull day:
    3x10 db rows
    3x10 db dl
    3x8 Lat Pull down
    3x10 db onehand row
    3x10 db pull over
    3x10 db biceps curl
    3x10 db hammer
    3x4 pull ups
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  5. #35
    Registered User userKCE2FBSXXR8's Avatar
    Join Date: Feb 2022
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    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 treadmill
    Last edited by userKCE2FBSXXR8; 04-14-2022 at 10:35 PM.
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  6. #36
    Registered User userKCE2FBSXXR8's Avatar
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    April 17 Leg day:
    3x8 db squats
    3x11 db stiffed dl
    3x12 leg press
    3x12 db front squats
    3x6 db walking lunge
    3x14 db calves raise
    6mins 5km/h inclined treadmill

    April 18 gym is close
    50mins basketball
    Last edited by userKCE2FBSXXR8; 04-18-2022 at 10:15 PM.
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  7. #37
    Registered User userKCE2FBSXXR8's Avatar
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    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 down
    Last edited by userKCE2FBSXXR8; 04-24-2022 at 07:03 PM.
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  8. #38
    Registered User userKCE2FBSXXR8's Avatar
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    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 bbq
    Last edited by userKCE2FBSXXR8; 05-04-2022 at 11:23 PM.
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  9. #39
    Registered User userKCE2FBSXXR8's Avatar
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    Posts: 97
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    userKCE2FBSXXR8 is offline
    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 hammer
    Last edited by userKCE2FBSXXR8; 05-06-2022 at 09:43 PM.
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  10. #40
    Registered User userKCE2FBSXXR8's Avatar
    Join Date: Feb 2022
    Posts: 97
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    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 triceps
    Last edited by userKCE2FBSXXR8; 05-14-2022 at 09:14 PM.
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  11. #41
    NASM-CPT xsquid99's Avatar
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    Location: Stanwood, Washington, United States
    Posts: 5,102
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    xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000)
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    Nice job man, keep it going!
    IG: @ironhousetraining

    All it takes is consistency, effort, proper nutrition, good programming, and TIME.

    Don't be upset with the results you didn't get from the work you did not do.
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  12. #42
    Registered User userKCE2FBSXXR8's Avatar
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    Posts: 97
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    userKCE2FBSXXR8 is offline
    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 hammer
    Last edited by userKCE2FBSXXR8; 05-21-2022 at 08:32 PM.
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  13. #43
    Registered User userKCE2FBSXXR8's Avatar
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    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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  14. #44
    Registered User userKCE2FBSXXR8's Avatar
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    userKCE2FBSXXR8 is offline
    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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  15. #45
    Registered User userKCE2FBSXXR8's Avatar
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    userKCE2FBSXXR8 is offline
    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 walk
    Last edited by userKCE2FBSXXR8; 06-11-2022 at 10:18 PM.
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  16. #46
    Registered User userKCE2FBSXXR8's Avatar
    Join Date: Feb 2022
    Posts: 97
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    userKCE2FBSXXR8 is offline
    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 crunches
    Last edited by userKCE2FBSXXR8; 06-17-2022 at 09:52 PM.
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  17. #47
    Registered User userKCE2FBSXXR8's Avatar
    Join Date: Feb 2022
    Posts: 97
    Rep Power: 30
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    userKCE2FBSXXR8 is offline
    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 walking
    Last edited by userKCE2FBSXXR8; 06-25-2022 at 09:18 PM.
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  18. #48
    Registered User userKCE2FBSXXR8's Avatar
    Join Date: Feb 2022
    Posts: 97
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    userKCE2FBSXXR8 is offline
    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 walking
    Last edited by userKCE2FBSXXR8; 07-02-2022 at 10:17 PM.
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  19. #49
    Registered User userKCE2FBSXXR8's Avatar
    Join Date: Feb 2022
    Posts: 97
    Rep Power: 30
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    userKCE2FBSXXR8 is offline
    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 walk
    Last edited by userKCE2FBSXXR8; 07-08-2022 at 06:57 PM.
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  20. #50
    Registered User userKCE2FBSXXR8's Avatar
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    Posts: 97
    Rep Power: 30
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    userKCE2FBSXXR8 is offline
    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 shrugs
    Last edited by userKCE2FBSXXR8; 07-13-2022 at 09:07 PM.
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  21. #51
    Registered User userKCE2FBSXXR8's Avatar
    Join Date: Feb 2022
    Posts: 97
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    userKCE2FBSXXR8 is offline
    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 crashers
    Last edited by userKCE2FBSXXR8; 07-19-2022 at 06:38 PM.
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  22. #52
    Registered User userKCE2FBSXXR8's Avatar
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    Posts: 97
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    userKCE2FBSXXR8 is offline
    Originally Posted by Roby0123 View Post
    I got a question. During your cut do you ever feel like you want to give it up. If so, how you make it.


    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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  23. #53
    Registered User userKCE2FBSXXR8's Avatar
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    Posts: 97
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    userKCE2FBSXXR8 is offline
    I just ended my first cut and i can now say that it is indeed successful!!

    Next goal will be lean bulking by doing Fierce 5 program.
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