My low weigh in of 157.2 came the day after legs, which always happens for me. Weight is stabilising around the 158 mark. I predict a slight drop tomorrow after this big PULL session coming up.
Push was very good and most of all pain free! Was very conservative in my warm ups. Rubbed some tiger balm over my trap and shoulders pre workout to get everything extra warm too.
Session was:
Low incline dumbbell press 2 sets
High incline dumbbell press 2 sets
Low incline dumbbell fly 4 sets 10 breaths in between each set
30 second DC chest stretch (will aim to progress this)
Machine lateral raise 4 sets (haven't never been able to use this machine but altered my position after seeing a post from James of the muscle mentors and completely changed the exercise for me!)
Dumbbell front raise 2 sets
30 second DC shoulder stretch
Tricep pushdown 3 sets
Lying tricep extension 3 sets
Very good session overall in terms of accuracy and being pain free. Weight wise not breaking any records but being very accurate and setting myself up for lots of progression!
PULL today and the goal is to train very hard.
I want to make some changes to my training in the coming weeks, especially to my PULL sessions. I want to return to the basics: controlled but heavy rows, hip hinges and the basic vertical pulls. No fancy exercises, just the ones that will give me the most bang for my buck. I've been watching a lot of Matt Jansen lately.
2 more training sessions and one cardio session on this deficit, then we grow!
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louisschuler1
May 21, 2019
157.2 today, low weigh in. I have been in the same deficit and same expenditure for the last 11 weeks. This has seen me drop from 174 to now. Consistency is all you need. It's not necessary to make constant changes.
Mood is off in general. I'm not finding pleasure in much apart from my carb meals around training or at the end of rest day. Very food focused now and very irritable. I find myself questioning my job, the people around me, just being very very negative in general. I really do think all of this is down to being hungry and focused. To those thinking: you've only been dieting for 12 weeks, imagine on prep bla bla bla... well before getting with AJ, I couldn't go a week without having a proper treat. Since getting with AJ, 12 weeks, 0 off plan meals, saying no to food with family, saying no to food with girlfriend. To me this has been a sign that I can commit to a diet and no matter what, not cheat on it. I like the food I'm eating, it's just the low quantities that I struggle with.
On a more positive note, legs yesterday was excellent!
Seated ham curl
Hack squat
Single leg press muscle round
Bulgarian split squat
Leg extension
Adductor
Matched or took PB's all over!! Accuracy of my leg training is getting better and better. Movements are locked in, stable, accurate. The biggest thing I've been focusing on is staying very locked in and planted: making sure my whole foot is spread out the platform, strapping in to the leg extension machine...
Push tomorrow, being cautious with the shoulder, only focusing on what I can do.
I've been taking good care of the shoulder, stretching it, applying anti inflammatory cream, taking ibuprofen, icing it. Session will be auto regulated depending on how I feel.
On paper this is what it should look like:
-Low incline dumbbell press 2 sets
-High incline dumbbell press 2 sets
For now, these will be my two main presses every session, starting one session with the low incline, the other with the high incline. These are the only presses that cause no pain at all and work wonders for me.
The dip is out for now, will make up for it with tricep isolation work
-Incline fly variation 4 sets
-Lateral raise machine 4 sets
-Dumbbell front raise 2 sets
-Triceps
Rest day today consisting of cardio, mobility stuff, meal prepping and resting.
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louisschuler1
May 18, 2019
Hello,
158.2 this morning, low weigh in. Next week will be my last week in this deficit then we finally transitioning into growing!
Sessions have been ok, nothing ground breaking. My right shoulder is having issues so had to auto regulate my push and pull sessions. The next 3 days (rest, legs, rest) will be devoted to nursing back my shoulder to health through icing, anti inflammatory cream, ibuprofen, light stretching and applying heat (tiger balm) in the areas surrounding the shoulder. Should be back on for Wednesdays push session.
A few pictures this week:
Areas I really want to improve this next push are: overall back and shoulders.
Will get through next week and update once the plan is made for growing season!
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louisschuler1
May 12, 2019
Time for an update!
Been around around 160 these last 4 days. This gives us a weekly average of 160.4, a 1.71 pound drop since last week so a good week of fat loss.
This is the first week that training has taken a proper hit in terms of numbers. Numbers have been dropping on most of the compounds. Performance is starting to suffer which is a good indicator to start thinking about ending this phase. Waiting to receive feedback for this week but I assume we have one more week tops on this amount of food. Thank fuck! I want to grow!
Diet today:
8AM, meal 1: 200 grams beef 5% (raw) + broccoli
11AM, meal 2: 200 grams beef 5% (raw) + broccoli
1:45PM, meal 3 (pre): 133 grams chicken breast (cooked) + 63 grams rice cakes + 26 grams dark choc
Just realised I'm supposed to be having 50F on training days. Been getting it wrong this whole time! Extra 10 grams fat in meal 1: nut butter or olive oil
Tomorrow sports massage and cardio. Day off work which is very much needed!
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louisschuler1
May 08, 2019
Hello everyone!
Recent weigh ins:
6/05: 159.8 (new low)
7/05: 161.2
8/05: 160.2
Very happy, the scale is moving! Nothing has changed in terms of cardio or food. The only thing that has changed is effort: training harder, doing my 45 minutes of cardio at a higher intensity, doing my steps with a more affirmative walk. I think the variable which is effort can be a very good tool to use.
Training has been ok, nothing crazy. A few numbers dropping here and there as expected but overall satisfied with the training. Tomorrow we have LEGS again, the dreaded hack squat session.
My body is changing and looking leaner, leaner than I have ever been (not very lean lol). Attached, a few pictures I took this morning.
Was pretty happy with these, I can see some new leg detail. Abs are coming in nicely as well. Posing is something I've been enjoying a lot lately. Posing in front of a mirror is so satisfying; that feeling of manipulating a pose and finding that it makes you look so much better!
I've been watching a lot of people who are way ahead of me train lately, specifically looking at their rep speed and control. I am guilty of over controlling my reps and consciously squeezing in the shortest position, over controlling the eccentric.. This is so ingrained in me, I simply cannot have loose form. Although this is good, I think it is holding me back. What are peoples thoughts on this? Would be interesting to know what your mindset is throughout a rep.
Protein sources: whey isolate, beef 5%, chicken breast
Fat sources: olive oil, almond butter, peanut butter, dark chocolate
Vegetables: broccoli, courgette, red peppers, mushrooms
My diet is very simple and the same meals are eaten day in, day out! Will post up a pic of my training day meals in the coming days!
Cheers
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louisschuler1
May 05, 2019
Update!
Been at 161.4 for the last 3 days which is where I was looking to finish the week at so all good there.
This has been another good week of training.
PULL session was good, I switched a chest supported D handle pulldown for an assisted chin with D handle. If anyone is reading, just try it! The fact that you're assisted keeps the body completely upright and enables you to really drives the elbows down to the hip. Phenomenal for the lats. I use the D handle because forcing myself into pronation or supination doesn't feel good on shoulders and elbows.
LEGS yesterday was also very good, improving across the board! The only exercise I did not like was the single seated ham curl. When focusing on the logbook, sometimes I find that matching the reps becomes the priority over getting quality reps. Something we are all guilty of. Resetting numbers and cleaning up form is very beneficial sometimes.
45 minutes of cardio done this morning, the rest of the day will be spent relaxing and finishing my steps.
No work in the next two days which is perfect, PUSH tomorrow and PULL Tuesday!
It's looking like I have 2 more weeks in this phase then we transition into a gaining phase. This excites me so much because I have never entered a gaining phase being lean and being regimented. I only started counting macros a little over 2 months ago! How crazy is that! I've done two "gaining phases" in my life if you can call them that. They were both too agressive and unregimented. My training was also not on point, rotating moves way too early, neglecting body parts such as calves and arms and missing out on heavy hip hinges. I look forward to seeing my lower back get thicker, that's my main priority. Can't wait!
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louisschuler1
May 01, 2019
Update
30/04 weight: 161.4
1/05 weight: 163
As predicted, big drop in weight post leg day, and a slight increase again post rest day. No bowel movement yesterday + final meal (80 grams carbs) at 9:30 pm, explaining the slight increase. I will make sure to finish meals earlier on my rest days. It just feels better this way. Weight has been around 163 for a good week and a half so we shall see where we land end of the week.
Push session today went very well, moved a few things around and made slight changes in order to protect the shoulder. Dips were performed on a plate loaded machine and placed last, after tricep isolation work. I don't love to train like this but wanted to make sure I don't aggravate anything.
Managed to hold onto or progress my numbers, no real step backs this session which is very good.
Took a few shots post workout. My pump was strong today but very short lived, by the time I was done with the tricep work the shoulder and chest pump were gone.
Although I'm happy with the way my body is changing, I absolutely can't wait to get out of this phase. Not so much because of the lack of food, but because of the lack of progression in the gym. I'm fighting to maintain my numbers and using similar weights week to week. But this will put me in a better positon and set me up for a better off season.
So far this has been a very good week, two more session to go this week: pull (Barbell RDLs) and legs (Cybex squat press). Would like to see the scale drop a bit and finish the week off in the 161.5 range.
See you all tomorrow
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louisschuler1
Apr 29, 2019
163.4 today.
Slightly higher weigh in, attribute this to a few things. On rest day, I have my carbs in my last two meals: 50 grams and 80 grams. I ate my last two meals at 6:45pm and 9:45pm. I went to sleep with a full stomach. On top of that, I re introduced eggs this weekends and they've been giving me a good amount of gas. I'm been having big poos today so I believe it is all out. I should be back around 162 tomorrow, especially after the huge leg session I just did.
10/10 epic session
1) Seated hamstring curl
2) Cybex hack squat (top set maintained, back off set 1 rep progression)
3) Single leg press muscle round (weight increase, full round completed)
4) Lunge emphasising quads (weight increase, same reps)
5) Leg extensions
6) Adductor
7) Calf raise
Overall it was an epic session. Was absolutely battered. My ability to generate intensity and to stay locked in on a movement is improving weekly. I can't wait to put this new training intensity to test on a caloric surplus!
Did some more posing this morning. The more I pose, the better I'm able to display muscle properly. I'm not the leanest I've ever been (only by a few pounds) but I certainly think I look my best. Of course I want to improve everything but I think the main areas that are lacking are shoulders and back density, especially in the lower back.
Even though I feel very flat in the upper body (and also under muscled), I'm happy with how the legs are looking, a few more lines are visible.
Tomorrow is rest day and very much needed. 45 minutes of cardio in the morning and the rest of the day will be spent relaxing (off work until Thursday). Wednesday is push so I'll be mindful of what I do (shoulder pain). My approach will once again be to be extremely accurate, keeping in mind that I probably won't be breaking any records, and to get through the session pain free. The weighted dip set will for sure be scratched, I will instead do a banded dip with a good amount of help at the bottom and stay in my active range (which will be very safe and probably to others too short), or better even, a machine dip if I can find a way to lock myself in the seat with a strong resistance band maybe.
Already looking forward to it!! This is all I think about
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Ben Martin
Apr 28, 2019
Great log bud! Are you bulking your meals out with vegetables / salad at all? Just curious.
legs, especially in side shots are impressive
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louisschuler1
Apr 28, 2019
Log update
Push session went well because it was a pain free one. Numbers did drop however overall I was happy with the session. Seeing reps drop on my 2 working sets, I made the mistake of adding a 3rd working set on my pressing movements which in hindsight wasn't productive at all and made my second pressing movement suffer. More isn't always better.
Pull session yesterday was excellent and I reintroduced deadlifts instead of dumbbell RDLs, already having a barbell RDL in one of my pull sessions. I hadn't deadlifted in 3 years I'd say. Safe to say they are hard! Maintaining the starting position wasn't very confortable! I do very controlled eccentrics on these (TrainedbyJP). My back certainly feels it all over today! The goal is to deadlift 180 kilos for 5 reps in the next 6 months. I think this is doable with this cut ending fairly soon, 2 or 3 weeks give or take. I think after a month of deadlifting my numbers will go up with my body getting used to and more efficient at the movement, even though I'm in deficit. Then calories will be reintroduced and my strength should explode hopefully!
Attached, a rear lat spread post pull session yesterday, a rear lat spread from yesterdays check-in and a comparison shot of the front relaxed. If anyone can chime and tell me which version they prefer, the legs being in a different position. Shots taken at 162.
I've been doing this pose often lately and the key is to keep the shoulders down and to bring the elbows as far as possible in front of you, to the point of feeling a stretch in the shoulders. When all that is done, lean back.
Please excuse me if the emojis hiding my body parts is offensive to some.
Meal 5: 127 grams chicken breast (cooked), 435 grams potato (raw), 11 ml extra virgin olive oil
Pre bed: 30 grams whey isolate yielding 25 grams of protein
Macros: 225P 130C 50F
Legs tomorrow, hardest session of the week with hack squat!
Also thinking of getting some videos up on youtube, would like to share my views. Not a fan of putting stuff on instagram though.
Thanks to anyone who reads and hope this is of some value! If anyone has questions or wants to interact please do :)
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louisschuler1
Apr 25, 2019
Update!
VERY low weigh in this morning 161.6! A 1.4 pound drop from yesterday. I attribute this to the intense leg session yesterday. I think yesterdays session is the session where I worked the hardest. I gave it all!
Last time I did that session I was 167.6 which is 4.6 pounds heavier than I was yesterday. Here is how the session went:
1) Single seated hamstring curl
I was still fully sore from the RDLs two days prior so these were not easy, especially initiating each rep was very tough and slow.
Set 1: 31,5kg x8 (1 rep progression) Set 2: 27,5kg x13 (matched reps) Set 3: 22,5kg x10 (1 rep regression)
2) Cybex squat press
I was extremely pleased with these two sets. Even though on paper it's a total loss, I worked very hard on these two sets yesterday and my legs were on fire!
Set 1: 175kg per side x10 (2 rep regression) Set 2: 125kg per side x13 (did 195kg per side x6 previous session) I went for a higher rep set because neurally I was shot from set 1, it was a grinder.
3) Banded leg press (feet high and wide, slow eccentric)
These are so so tough, if anyone is reading try these out, slow eccentric, going as deep as possible, bringing the knees out as much as possible, almost pausing and driving back up. Your adductors/hamstring should be on fire. + the green band evens out the strength curve.
Set 1: 100kg per side x6 (2 rep regression) Set 2: 60kg per side x10 (dropped load)
4) Wide lunge
Here I take a very wide stance, and lunge up and down leaning my torso back. This enables me to feel it in the hamstring and glute area.
Set 1 and 2: 26kg dumbbells each side x10 (2 kilos dumbbell weight increase, matched reps)
5) Smith hip extension
Set 1 and only set: 25kg per side x17 (5kg increase per side)
6) Hyperextension
Set 1 and only set: to failure
7) Adductor machine
Set 1: 58,5kg x6 Set 2: 31,5kg x17
8) Standing calf raise
All three sets done with a hard squeeze and slow eccentric. Goal here is to spend time in the shortened and lengthened range. Set 3 spent even more time, emphasising the squeeze.
Set 1: 49,5kg x20 Set 2: 49,5kg x13 Set 3: 40,5kg x8
10/10 session in terms of effort. Progressed the smaller stuff, regressed on the main moves but what is on paper doesn't always reflect the outcome, especially 8 weeks into an aggressive diet.
Got a sports massage done this morning however my legs are shot!! Just finished 45 minutes of cardio this afternoon and completed all my steps.
Push tomorrow, first session returning after my slight niggle, shoulders feel good though. Been taking care of them and will explain in a few weeks once I can give a better idea if what I'm doing is working or not. Tomorrow the goal is to avoid anything that hurts, warm up thoroughly and not be too attached to my previous numbers. In other cases I'd say it is important to be attached and cling on to previous numbers, but in my case, with fragile shoulders and on a deficit, this isn't my main priority. This session is all about being pain free and getting some good work in!
Cheers
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markdean93
Apr 23, 2019
You look awesome man! Keep it up
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louisschuler1
Apr 23, 2019
A few progress pictures from Saturdays check in, weighing in at 164.4.
Overall happy with these shots although I feel as flat as a pancake. I never really understood the meaning of the word flat but now I get it, I see it. All part of the process though, you got to get flat to lose fat!
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louisschuler1
Apr 23, 2019
U¨DATE!
With AJ's nod, I took 4 days of solid rest from Thursday to Sunday included! I spent the weekend at my parents relaxing, swimming in the sea, spending time outside in the sun, basically recovering mentally and physically. By Sunday, I was very eager to get back in the gym. I started planning out my session and chose to re do Wednesdays shit pull session on Monday.
It was one of the most epic sessions I've had in a very long time.
Why?
-Coming off a nice mental and physical break
-Training after meal 3 (usually train after meal 1)
-Ditched the iphone in favour of the ipod touch: no internet, no notifications, nothing. Just heavy metal!
-My clothing; this sounds ridiculous but I had new baggy clothing, my hood up and I was just in my bubble.
-My overall focus and precision going into the session: writing the session down in the log book, putting a 90 minute timer after I finished my pre workout meal...
-3 grams of sea salt pre-workout; I have no idea if this is a lot but hadn't had a pump like I did in a while, especially during a 7/8 week deficit. Will keep this in.
1) Rope pullover 3 sets, all about the connection with the lats
2) Prone dumbbell row 42kg x9, 32kg x 17, smashed my previous numbers, 2 rep PBs on both sets. Felt very strong on these, very agressive, perfect connection without sacrificing load.
3) Barbell RDL, recently started doing this movement with no belt (something I hadn't done in a good 2 years) so had to reset my numbers, just because pulling with no belt is 10 times harder! I've also been working on my range of motion, aiming to go to mid shin.
120kg x9, 130kg x6, 100kg x7
The reason for the 3rd set here is to just get more volume in, get more practice with the movement and get my lower back stronger! Will eliminate this after a few weeks, once the movement becomes second nature.
4) D handle pulldown (usually chest supported but no bench available) 3 sets, all about driving elbows down.
5) High dumbbell row; the sheet calls for "high pronated cable row", pulling in the line of the rear delts however I much prefer resting my forehead on a bench and pulling with elbows fully out. Amazing connection in traps, rhomboids and rear delts, 3 sets
6) Rear delt fly; forehead supported on a bench, 3 sets
Lat stretch
7) Seated bicep curl 3 sets
8) Rope hammer curl 3 sets
Bicep/shoulder stretch
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louisschuler1
Apr 17, 2019
Pull session today, shit session overall. Went in not fully up to it. Legs still sore from the previous leg session, shoulder fully inflamed, debating whether I should deload, just not a clear head.
The more I think about it, the more I think this is a perfect time for a deload. Haven't intentionally deloaded ever in my life and I wonder why niggles creep up in my shoulders. Lesson learned. I think it will be wise to implement planned deloads particularly to prevent connective tissue damage. Muscularly, my legs are feeling it but I think that's due to the deficit, the steps, the cardio. However my connective tissue around my shoulder is feeling it due to training to failure for the last 8/9/10/11 weeks. This always happens. I get a slight niggles, I am FORCED to rest a little bit, I come back fresh and think "wow my shoulders feel great I'm pressing pain free this is awesome" and 5/6 weeks later, I get niggles and wonder what's wrong. It sounds so obvious now. The planned deloads are the way to go.
Will go over this with AJ but I'm thinking:
-4 days full rest (keeping in cardio/steps)
-After 4 days, get straight back to pull and legs, in those areas I simply feel muscular fatigue, which should fade off after 2/3 days.
-Ease back into my push sessions:
Avoiding heavy loading in exercises that emphasise the lengthened range such as the dip. I will band these in a fashion that assists me at the bottom.
Keep a rep or two in reserve
Avoid everything that hurts: I get caught up in watching others barbell press, machine press, press big weights and I think "fuck it I'm going to high incline barbell press" today, knowing that when I load a barbell it hurts. Very stupid. I'd much rather have a few movements and do them pain free than a whole arsenal of movements to pick from but with fucked shoulders.
This all may sound so basic to some; implementing a deload to avoid injury but to me this is a new realisation! Fucking epic. Rest day planned tomorrow, will skip Friday's leg session, saturday is usually a rest day and will rest again sunday. Monday back to it with Legs can't fucking wait!
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louisschuler1
Apr 16, 2019
Push session done. Good session performance wise, beating most of my previous numbers. I've been playing around with my shoulder compound, looking for an exercise that doesn't cause pain. I will be going with a neutral grip plate loaded shoulder press from Cybex. This felt pretty good.
Low incline dumbbell press x2
Neutral plate loaded shoulder press x2
Dip x3
Lying cuff lateral raise x4
D handle fly x4
Tricep pushdown x2
Dumbbell kickback x2
Front raise x2
I thoroughly warmed up today and my low incline dumbbell presses felt very good and stable! 42kg x8 / 32kg x12
The weighted dip set caused a niggle in my right shoulder which had been feeling a bit iffy these last few days :/
Rest of the session was very good.
The shoulder niggle has me questioning whether I should change up the way I train. I've been carrying shoulder problems for the last 2 years. These pains don't stop me from training but limit me in terms of exercise selection. I tend to not do anything that causes irritation: barbells, machines. This to me is very frustrating. I'd love to get strong at barbell presses, I'd love to have a bit more variation in my training.
I'm wondering whether I should take a different approach in terms of frequency/volume while I work on the issue. This is something I will talk about in Saturdays check in.
Pull tomorrow! Barbell RDLs are on my mind. Resetting my form with no belt is on the cards!
At this point, 7 weeks into this mini cut, I'm very much looking forward to pushing back up and making a ton of gym progress! Also I'm a big food lover, especially cooking myself, so looking forward to have a little more leeway on my diet (once a week) and making something tasty!
I've never been this consistent in these last 7 weeks, having 0 off plan meals! I'll definitely be taking this consistency to the off season!
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louisschuler1
Apr 15, 2019
Leg day today. Writing this in bed absolutely battered.
Making it through the whole session is always a challenge. Hack squats often give me strong exertion headaches so everything after that is very mentally tough. Took PB's on practically every exercise! I was playing around with my tempo during hack warmups, I have the tendency to over control the rep (slow negative, pause at bottom) and sacrifice loading. I tried to do them a bit faster and keep the reps more continuous but I didn't like the way it felt. Wasn't able to place the load where I wanted it so stuck to my usual tempo minus the exaggerated pause. I realise this approach makes the exercise harder but if I progress in this manor, it will pay off! I slightly brought my feet lower on the platform for the back off (for more knee flexion) and felt it better in my quads and less in adductors/hamstrings. I am however limited by my poor ankle mobility so will work on this!
Paying a visit to a physical therapist tomorrow morning for a sports massage and mobility stuff. Will work on chest/shoulders so they are nice and loose for tomorrow's push session! This mobility/stretching needs to be one of my priorities in order to stay pain free and more limber! I just get very confused with all the different stretches and mobility exercises, I get overwhelmed and end up not doing anything so I've written down everything that I plan to do and will stick to that, and just that.
Also something that has hit home lately is the importance of warming up properly. Something I haven't been doing correctly. I often rush this process and my performance suffers for it. I always feel more "in the groove" by set 2 of my first movement, even though you would think that set 2 wouldn't be as good as set 1 with fatigue. The goal is to get in that groove by set 1.
Update:
22/05 weigh in: 158.2 (+1 lbs)
23/05 weigh in: 158.8 (+06 lbs)
My low weigh in of 157.2 came the day after legs, which always happens for me. Weight is stabilising around the 158 mark. I predict a slight drop tomorrow after this big PULL session coming up.
Push was very good and most of all pain free! Was very conservative in my warm ups. Rubbed some tiger balm over my trap and shoulders pre workout to get everything extra warm too.
Session was:
Low incline dumbbell press 2 sets
High incline dumbbell press 2 sets
Low incline dumbbell fly 4 sets 10 breaths in between each set
30 second DC chest stretch (will aim to progress this)
Machine lateral raise 4 sets (haven't never been able to use this machine but altered my position after seeing a post from James of the muscle mentors and completely changed the exercise for me!)
Dumbbell front raise 2 sets
30 second DC shoulder stretch
Tricep pushdown 3 sets
Lying tricep extension 3 sets
Very good session overall in terms of accuracy and being pain free. Weight wise not breaking any records but being very accurate and setting myself up for lots of progression!
PULL today and the goal is to train very hard.
I want to make some changes to my training in the coming weeks, especially to my PULL sessions. I want to return to the basics: controlled but heavy rows, hip hinges and the basic vertical pulls. No fancy exercises, just the ones that will give me the most bang for my buck. I've been watching a lot of Matt Jansen lately.
2 more training sessions and one cardio session on this deficit, then we grow!
157.2 today, low weigh in. I have been in the same deficit and same expenditure for the last 11 weeks. This has seen me drop from 174 to now. Consistency is all you need. It's not necessary to make constant changes.
Mood is off in general. I'm not finding pleasure in much apart from my carb meals around training or at the end of rest day. Very food focused now and very irritable. I find myself questioning my job, the people around me, just being very very negative in general. I really do think all of this is down to being hungry and focused. To those thinking: you've only been dieting for 12 weeks, imagine on prep bla bla bla... well before getting with AJ, I couldn't go a week without having a proper treat. Since getting with AJ, 12 weeks, 0 off plan meals, saying no to food with family, saying no to food with girlfriend. To me this has been a sign that I can commit to a diet and no matter what, not cheat on it. I like the food I'm eating, it's just the low quantities that I struggle with.
On a more positive note, legs yesterday was excellent!
Seated ham curl
Hack squat
Single leg press muscle round
Bulgarian split squat
Leg extension
Adductor
Matched or took PB's all over!! Accuracy of my leg training is getting better and better. Movements are locked in, stable, accurate. The biggest thing I've been focusing on is staying very locked in and planted: making sure my whole foot is spread out the platform, strapping in to the leg extension machine...
Push tomorrow, being cautious with the shoulder, only focusing on what I can do.
I've been taking good care of the shoulder, stretching it, applying anti inflammatory cream, taking ibuprofen, icing it. Session will be auto regulated depending on how I feel.
On paper this is what it should look like:
-Low incline dumbbell press 2 sets
-High incline dumbbell press 2 sets
For now, these will be my two main presses every session, starting one session with the low incline, the other with the high incline. These are the only presses that cause no pain at all and work wonders for me.
The dip is out for now, will make up for it with tricep isolation work
-Incline fly variation 4 sets
-Lateral raise machine 4 sets
-Dumbbell front raise 2 sets
-Triceps
Rest day today consisting of cardio, mobility stuff, meal prepping and resting.
Hello,
158.2 this morning, low weigh in. Next week will be my last week in this deficit then we finally transitioning into growing!
Sessions have been ok, nothing ground breaking. My right shoulder is having issues so had to auto regulate my push and pull sessions. The next 3 days (rest, legs, rest) will be devoted to nursing back my shoulder to health through icing, anti inflammatory cream, ibuprofen, light stretching and applying heat (tiger balm) in the areas surrounding the shoulder. Should be back on for Wednesdays push session.
A few pictures this week:
Areas I really want to improve this next push are: overall back and shoulders.
Will get through next week and update once the plan is made for growing season!
Time for an update!
Been around around 160 these last 4 days. This gives us a weekly average of 160.4, a 1.71 pound drop since last week so a good week of fat loss.
This is the first week that training has taken a proper hit in terms of numbers. Numbers have been dropping on most of the compounds. Performance is starting to suffer which is a good indicator to start thinking about ending this phase. Waiting to receive feedback for this week but I assume we have one more week tops on this amount of food. Thank fuck! I want to grow!
Diet today:
8AM, meal 1: 200 grams beef 5% (raw) + broccoli
11AM, meal 2: 200 grams beef 5% (raw) + broccoli
1:45PM, meal 3 (pre): 133 grams chicken breast (cooked) + 63 grams rice cakes + 26 grams dark choc
Intra: 25 grams hydroRAZAN + 30 grams HBCD
5:30PM, meal 4 (post): 32 grams iso100 + 49 grams chicken breast (cooked) + 109 grams oats
8PM, meal 5: 133 grams chicken breast (cooked) + 272 grams potato (raw) + 11ml olive oil
Macros: 225P 210C 40F
Just realised I'm supposed to be having 50F on training days. Been getting it wrong this whole time! Extra 10 grams fat in meal 1: nut butter or olive oil
Tomorrow sports massage and cardio. Day off work which is very much needed!
Hello everyone!
Recent weigh ins:
6/05: 159.8 (new low)
7/05: 161.2
8/05: 160.2
Very happy, the scale is moving! Nothing has changed in terms of cardio or food. The only thing that has changed is effort: training harder, doing my 45 minutes of cardio at a higher intensity, doing my steps with a more affirmative walk. I think the variable which is effort can be a very good tool to use.
Training has been ok, nothing crazy. A few numbers dropping here and there as expected but overall satisfied with the training. Tomorrow we have LEGS again, the dreaded hack squat session.
My body is changing and looking leaner, leaner than I have ever been (not very lean lol). Attached, a few pictures I took this morning.
Was pretty happy with these, I can see some new leg detail. Abs are coming in nicely as well. Posing is something I've been enjoying a lot lately. Posing in front of a mirror is so satisfying; that feeling of manipulating a pose and finding that it makes you look so much better!
I've been watching a lot of people who are way ahead of me train lately, specifically looking at their rep speed and control. I am guilty of over controlling my reps and consciously squeezing in the shortest position, over controlling the eccentric.. This is so ingrained in me, I simply cannot have loose form. Although this is good, I think it is holding me back. What are peoples thoughts on this? Would be interesting to know what your mindset is throughout a rep.
Nutrition:
Carb sources: sweet potatoes, potatoes, rice cakes, rice krispies
Protein sources: whey isolate, beef 5%, chicken breast
Fat sources: olive oil, almond butter, peanut butter, dark chocolate
Vegetables: broccoli, courgette, red peppers, mushrooms
My diet is very simple and the same meals are eaten day in, day out! Will post up a pic of my training day meals in the coming days!
Cheers
Update!
Been at 161.4 for the last 3 days which is where I was looking to finish the week at so all good there.
This has been another good week of training.
PULL session was good, I switched a chest supported D handle pulldown for an assisted chin with D handle. If anyone is reading, just try it! The fact that you're assisted keeps the body completely upright and enables you to really drives the elbows down to the hip. Phenomenal for the lats. I use the D handle because forcing myself into pronation or supination doesn't feel good on shoulders and elbows.
LEGS yesterday was also very good, improving across the board! The only exercise I did not like was the single seated ham curl. When focusing on the logbook, sometimes I find that matching the reps becomes the priority over getting quality reps. Something we are all guilty of. Resetting numbers and cleaning up form is very beneficial sometimes.
45 minutes of cardio done this morning, the rest of the day will be spent relaxing and finishing my steps.
No work in the next two days which is perfect, PUSH tomorrow and PULL Tuesday!
It's looking like I have 2 more weeks in this phase then we transition into a gaining phase. This excites me so much because I have never entered a gaining phase being lean and being regimented. I only started counting macros a little over 2 months ago! How crazy is that! I've done two "gaining phases" in my life if you can call them that. They were both too agressive and unregimented. My training was also not on point, rotating moves way too early, neglecting body parts such as calves and arms and missing out on heavy hip hinges. I look forward to seeing my lower back get thicker, that's my main priority. Can't wait!
Update
30/04 weight: 161.4
1/05 weight: 163
As predicted, big drop in weight post leg day, and a slight increase again post rest day. No bowel movement yesterday + final meal (80 grams carbs) at 9:30 pm, explaining the slight increase. I will make sure to finish meals earlier on my rest days. It just feels better this way. Weight has been around 163 for a good week and a half so we shall see where we land end of the week.
Push session today went very well, moved a few things around and made slight changes in order to protect the shoulder. Dips were performed on a plate loaded machine and placed last, after tricep isolation work. I don't love to train like this but wanted to make sure I don't aggravate anything.
Managed to hold onto or progress my numbers, no real step backs this session which is very good.
Took a few shots post workout. My pump was strong today but very short lived, by the time I was done with the tricep work the shoulder and chest pump were gone.
Although I'm happy with the way my body is changing, I absolutely can't wait to get out of this phase. Not so much because of the lack of food, but because of the lack of progression in the gym. I'm fighting to maintain my numbers and using similar weights week to week. But this will put me in a better positon and set me up for a better off season.
So far this has been a very good week, two more session to go this week: pull (Barbell RDLs) and legs (Cybex squat press). Would like to see the scale drop a bit and finish the week off in the 161.5 range.
See you all tomorrow
163.4 today.
Slightly higher weigh in, attribute this to a few things. On rest day, I have my carbs in my last two meals: 50 grams and 80 grams. I ate my last two meals at 6:45pm and 9:45pm. I went to sleep with a full stomach. On top of that, I re introduced eggs this weekends and they've been giving me a good amount of gas. I'm been having big poos today so I believe it is all out. I should be back around 162 tomorrow, especially after the huge leg session I just did.
10/10 epic session
1) Seated hamstring curl
2) Cybex hack squat (top set maintained, back off set 1 rep progression)
3) Single leg press muscle round (weight increase, full round completed)
4) Lunge emphasising quads (weight increase, same reps)
5) Leg extensions
6) Adductor
7) Calf raise
Overall it was an epic session. Was absolutely battered. My ability to generate intensity and to stay locked in on a movement is improving weekly. I can't wait to put this new training intensity to test on a caloric surplus!
Did some more posing this morning. The more I pose, the better I'm able to display muscle properly. I'm not the leanest I've ever been (only by a few pounds) but I certainly think I look my best. Of course I want to improve everything but I think the main areas that are lacking are shoulders and back density, especially in the lower back.
Even though I feel very flat in the upper body (and also under muscled), I'm happy with how the legs are looking, a few more lines are visible.
Tomorrow is rest day and very much needed. 45 minutes of cardio in the morning and the rest of the day will be spent relaxing (off work until Thursday). Wednesday is push so I'll be mindful of what I do (shoulder pain). My approach will once again be to be extremely accurate, keeping in mind that I probably won't be breaking any records, and to get through the session pain free. The weighted dip set will for sure be scratched, I will instead do a banded dip with a good amount of help at the bottom and stay in my active range (which will be very safe and probably to others too short), or better even, a machine dip if I can find a way to lock myself in the seat with a strong resistance band maybe.
Already looking forward to it!! This is all I think about
Great log bud! Are you bulking your meals out with vegetables / salad at all? Just curious.
legs, especially in side shots are impressive
Log update
Push session went well because it was a pain free one. Numbers did drop however overall I was happy with the session. Seeing reps drop on my 2 working sets, I made the mistake of adding a 3rd working set on my pressing movements which in hindsight wasn't productive at all and made my second pressing movement suffer. More isn't always better.
Pull session yesterday was excellent and I reintroduced deadlifts instead of dumbbell RDLs, already having a barbell RDL in one of my pull sessions. I hadn't deadlifted in 3 years I'd say. Safe to say they are hard! Maintaining the starting position wasn't very confortable! I do very controlled eccentrics on these (TrainedbyJP). My back certainly feels it all over today! The goal is to deadlift 180 kilos for 5 reps in the next 6 months. I think this is doable with this cut ending fairly soon, 2 or 3 weeks give or take. I think after a month of deadlifting my numbers will go up with my body getting used to and more efficient at the movement, even though I'm in deficit. Then calories will be reintroduced and my strength should explode hopefully!
Attached, a rear lat spread post pull session yesterday, a rear lat spread from yesterdays check-in and a comparison shot of the front relaxed. If anyone can chime and tell me which version they prefer, the legs being in a different position. Shots taken at 162.
I've been doing this pose often lately and the key is to keep the shoulders down and to bring the elbows as far as possible in front of you, to the point of feeling a stretch in the shoulders. When all that is done, lean back.
Please excuse me if the emojis hiding my body parts is offensive to some.
Diet:
Example of rest day diet:
Meal 1: 100 grams 5% beef (raw), 64 grams chicken breast (cooked), 9 grams almond butter
Meal 2: 2 whole eggs, 4 egg whites, 51 grams chicken breast (cooked)
Meal 3: 127 grams chicken breast (cooked), broccoli, 18 grams almond butter
Meal 4: 127 grams chicken breast (cooked), 250 grams sweet potato (raw), 18 grams almond butter
Meal 5: 127 grams chicken breast (cooked), 435 grams potato (raw), 11 ml extra virgin olive oil
Pre bed: 30 grams whey isolate yielding 25 grams of protein
Macros: 225P 130C 50F
Legs tomorrow, hardest session of the week with hack squat!
Also thinking of getting some videos up on youtube, would like to share my views. Not a fan of putting stuff on instagram though.
Thanks to anyone who reads and hope this is of some value! If anyone has questions or wants to interact please do :)
Update!
VERY low weigh in this morning 161.6! A 1.4 pound drop from yesterday. I attribute this to the intense leg session yesterday. I think yesterdays session is the session where I worked the hardest. I gave it all!
Last time I did that session I was 167.6 which is 4.6 pounds heavier than I was yesterday. Here is how the session went:
1) Single seated hamstring curl
I was still fully sore from the RDLs two days prior so these were not easy, especially initiating each rep was very tough and slow.
Set 1: 31,5kg x8 (1 rep progression) Set 2: 27,5kg x13 (matched reps) Set 3: 22,5kg x10 (1 rep regression)
2) Cybex squat press
I was extremely pleased with these two sets. Even though on paper it's a total loss, I worked very hard on these two sets yesterday and my legs were on fire!
Set 1: 175kg per side x10 (2 rep regression) Set 2: 125kg per side x13 (did 195kg per side x6 previous session) I went for a higher rep set because neurally I was shot from set 1, it was a grinder.
3) Banded leg press (feet high and wide, slow eccentric)
These are so so tough, if anyone is reading try these out, slow eccentric, going as deep as possible, bringing the knees out as much as possible, almost pausing and driving back up. Your adductors/hamstring should be on fire. + the green band evens out the strength curve.
Set 1: 100kg per side x6 (2 rep regression) Set 2: 60kg per side x10 (dropped load)
4) Wide lunge
Here I take a very wide stance, and lunge up and down leaning my torso back. This enables me to feel it in the hamstring and glute area.
Set 1 and 2: 26kg dumbbells each side x10 (2 kilos dumbbell weight increase, matched reps)
5) Smith hip extension
Set 1 and only set: 25kg per side x17 (5kg increase per side)
6) Hyperextension
Set 1 and only set: to failure
7) Adductor machine
Set 1: 58,5kg x6 Set 2: 31,5kg x17
8) Standing calf raise
All three sets done with a hard squeeze and slow eccentric. Goal here is to spend time in the shortened and lengthened range. Set 3 spent even more time, emphasising the squeeze.
Set 1: 49,5kg x20 Set 2: 49,5kg x13 Set 3: 40,5kg x8
10/10 session in terms of effort. Progressed the smaller stuff, regressed on the main moves but what is on paper doesn't always reflect the outcome, especially 8 weeks into an aggressive diet.
Got a sports massage done this morning however my legs are shot!! Just finished 45 minutes of cardio this afternoon and completed all my steps.
Push tomorrow, first session returning after my slight niggle, shoulders feel good though. Been taking care of them and will explain in a few weeks once I can give a better idea if what I'm doing is working or not. Tomorrow the goal is to avoid anything that hurts, warm up thoroughly and not be too attached to my previous numbers. In other cases I'd say it is important to be attached and cling on to previous numbers, but in my case, with fragile shoulders and on a deficit, this isn't my main priority. This session is all about being pain free and getting some good work in!
Cheers
You look awesome man! Keep it up
A few progress pictures from Saturdays check in, weighing in at 164.4.
Overall happy with these shots although I feel as flat as a pancake. I never really understood the meaning of the word flat but now I get it, I see it. All part of the process though, you got to get flat to lose fat!
U¨DATE!
With AJ's nod, I took 4 days of solid rest from Thursday to Sunday included! I spent the weekend at my parents relaxing, swimming in the sea, spending time outside in the sun, basically recovering mentally and physically. By Sunday, I was very eager to get back in the gym. I started planning out my session and chose to re do Wednesdays shit pull session on Monday.
It was one of the most epic sessions I've had in a very long time.
Why?
-Coming off a nice mental and physical break
-Training after meal 3 (usually train after meal 1)
-Ditched the iphone in favour of the ipod touch: no internet, no notifications, nothing. Just heavy metal!
-My clothing; this sounds ridiculous but I had new baggy clothing, my hood up and I was just in my bubble.
-My overall focus and precision going into the session: writing the session down in the log book, putting a 90 minute timer after I finished my pre workout meal...
-3 grams of sea salt pre-workout; I have no idea if this is a lot but hadn't had a pump like I did in a while, especially during a 7/8 week deficit. Will keep this in.
1) Rope pullover 3 sets, all about the connection with the lats
2) Prone dumbbell row 42kg x9, 32kg x 17, smashed my previous numbers, 2 rep PBs on both sets. Felt very strong on these, very agressive, perfect connection without sacrificing load.
3) Barbell RDL, recently started doing this movement with no belt (something I hadn't done in a good 2 years) so had to reset my numbers, just because pulling with no belt is 10 times harder! I've also been working on my range of motion, aiming to go to mid shin.
120kg x9, 130kg x6, 100kg x7
The reason for the 3rd set here is to just get more volume in, get more practice with the movement and get my lower back stronger! Will eliminate this after a few weeks, once the movement becomes second nature.
4) D handle pulldown (usually chest supported but no bench available) 3 sets, all about driving elbows down.
5) High dumbbell row; the sheet calls for "high pronated cable row", pulling in the line of the rear delts however I much prefer resting my forehead on a bench and pulling with elbows fully out. Amazing connection in traps, rhomboids and rear delts, 3 sets
6) Rear delt fly; forehead supported on a bench, 3 sets
Lat stretch
7) Seated bicep curl 3 sets
8) Rope hammer curl 3 sets
Bicep/shoulder stretch
Pull session today, shit session overall. Went in not fully up to it. Legs still sore from the previous leg session, shoulder fully inflamed, debating whether I should deload, just not a clear head.
The more I think about it, the more I think this is a perfect time for a deload. Haven't intentionally deloaded ever in my life and I wonder why niggles creep up in my shoulders. Lesson learned. I think it will be wise to implement planned deloads particularly to prevent connective tissue damage. Muscularly, my legs are feeling it but I think that's due to the deficit, the steps, the cardio. However my connective tissue around my shoulder is feeling it due to training to failure for the last 8/9/10/11 weeks. This always happens. I get a slight niggles, I am FORCED to rest a little bit, I come back fresh and think "wow my shoulders feel great I'm pressing pain free this is awesome" and 5/6 weeks later, I get niggles and wonder what's wrong. It sounds so obvious now. The planned deloads are the way to go.
Will go over this with AJ but I'm thinking:
-4 days full rest (keeping in cardio/steps)
-After 4 days, get straight back to pull and legs, in those areas I simply feel muscular fatigue, which should fade off after 2/3 days.
-Ease back into my push sessions:
Avoiding heavy loading in exercises that emphasise the lengthened range such as the dip. I will band these in a fashion that assists me at the bottom.
Keep a rep or two in reserve
Avoid everything that hurts: I get caught up in watching others barbell press, machine press, press big weights and I think "fuck it I'm going to high incline barbell press" today, knowing that when I load a barbell it hurts. Very stupid. I'd much rather have a few movements and do them pain free than a whole arsenal of movements to pick from but with fucked shoulders.
This all may sound so basic to some; implementing a deload to avoid injury but to me this is a new realisation! Fucking epic. Rest day planned tomorrow, will skip Friday's leg session, saturday is usually a rest day and will rest again sunday. Monday back to it with Legs can't fucking wait!
Push session done. Good session performance wise, beating most of my previous numbers. I've been playing around with my shoulder compound, looking for an exercise that doesn't cause pain. I will be going with a neutral grip plate loaded shoulder press from Cybex. This felt pretty good.
Low incline dumbbell press x2
Neutral plate loaded shoulder press x2
Dip x3
Lying cuff lateral raise x4
D handle fly x4
Tricep pushdown x2
Dumbbell kickback x2
Front raise x2
I thoroughly warmed up today and my low incline dumbbell presses felt very good and stable! 42kg x8 / 32kg x12
The weighted dip set caused a niggle in my right shoulder which had been feeling a bit iffy these last few days :/
Rest of the session was very good.
The shoulder niggle has me questioning whether I should change up the way I train. I've been carrying shoulder problems for the last 2 years. These pains don't stop me from training but limit me in terms of exercise selection. I tend to not do anything that causes irritation: barbells, machines. This to me is very frustrating. I'd love to get strong at barbell presses, I'd love to have a bit more variation in my training.
I'm wondering whether I should take a different approach in terms of frequency/volume while I work on the issue. This is something I will talk about in Saturdays check in.
Pull tomorrow! Barbell RDLs are on my mind. Resetting my form with no belt is on the cards!
At this point, 7 weeks into this mini cut, I'm very much looking forward to pushing back up and making a ton of gym progress! Also I'm a big food lover, especially cooking myself, so looking forward to have a little more leeway on my diet (once a week) and making something tasty!
I've never been this consistent in these last 7 weeks, having 0 off plan meals! I'll definitely be taking this consistency to the off season!
Leg day today. Writing this in bed absolutely battered.
Making it through the whole session is always a challenge. Hack squats often give me strong exertion headaches so everything after that is very mentally tough. Took PB's on practically every exercise! I was playing around with my tempo during hack warmups, I have the tendency to over control the rep (slow negative, pause at bottom) and sacrifice loading. I tried to do them a bit faster and keep the reps more continuous but I didn't like the way it felt. Wasn't able to place the load where I wanted it so stuck to my usual tempo minus the exaggerated pause. I realise this approach makes the exercise harder but if I progress in this manor, it will pay off! I slightly brought my feet lower on the platform for the back off (for more knee flexion) and felt it better in my quads and less in adductors/hamstrings. I am however limited by my poor ankle mobility so will work on this!
Paying a visit to a physical therapist tomorrow morning for a sports massage and mobility stuff. Will work on chest/shoulders so they are nice and loose for tomorrow's push session! This mobility/stretching needs to be one of my priorities in order to stay pain free and more limber! I just get very confused with all the different stretches and mobility exercises, I get overwhelmed and end up not doing anything so I've written down everything that I plan to do and will stick to that, and just that.
Also something that has hit home lately is the importance of warming up properly. Something I haven't been doing correctly. I often rush this process and my performance suffers for it. I always feel more "in the groove" by set 2 of my first movement, even though you would think that set 2 wouldn't be as good as set 1 with fatigue. The goal is to get in that groove by set 1.