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Approved Log On the road of redemption cutting phase starting now
- Thread starter Topps_Baseball88
- Start date
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- Tags
- body builders cutting diet training
APPROVED LOG
If you're gonna post a pic it needs to be closer
I definitely am upping the cardio workload I really appreciate that brother
You definitely critique me the hardest, I appreciate that you don't go easy on me when I post, you help motivate me to try and be better. I always appreciate your feedback
.
That means alot coming from you Steve, I really am pushing myself, thank you for following along and helping
Sunday
Legs/Abs
Smith Machine Squats
1x20@115lbs
1x20@145lbs
1x10@175lbs
5x10@225lbs
Stiff Leg Deadlift
1x20@115lbs
1x20@145lbs
1x10@175lbs
5x10@225lbs
Leg Extension
2x20@100lbs
5x10@150lbs
Laying Leg Curl
5x10@100lbs
Hip Abduction
5x10@130lbs
Caves
10x10@100lbs
Torso rotation Machine
10x10@100lbs
Abdominal crunch Machine
5x10@50lbs
Hanging Leg raises
5x10 ( body weight )
Cardio 60 minutes
Uphill 3miles
540 calories burned.
Legs/Abs
Smith Machine Squats
1x20@115lbs
1x20@145lbs
1x10@175lbs
5x10@225lbs
Stiff Leg Deadlift
1x20@115lbs
1x20@145lbs
1x10@175lbs
5x10@225lbs
Leg Extension
2x20@100lbs
5x10@150lbs
Laying Leg Curl
5x10@100lbs
Hip Abduction
5x10@130lbs
Caves
10x10@100lbs
Torso rotation Machine
10x10@100lbs
Abdominal crunch Machine
5x10@50lbs
Hanging Leg raises
5x10 ( body weight )
Cardio 60 minutes
Uphill 3miles
540 calories burned.
@Topps_Baseball88 I'm following this log daily! progress city here.
Great training session
Nice workout bro lookin good
That is the goal, I am always in my own head thinking am I doing enough. I am putting all i have into this.
Appreciate it brother
Thank you brother, day by day we are going to achieve it.
@Topps_Baseball88 the most detailed log is yours 100%
I'm trying brother, definitely need to add more food logs into this. I appreciate the support
Woke up early today and meal prepped for today.
6 meals
Calories 2108
Protein 212g
Carbs 182.6g
Fat 70g
Fiber 30.8
Will update training post later after the gym session.
6 meals
Calories 2108
Protein 212g
Carbs 182.6g
Fat 70g
Fiber 30.8
Will update training post later after the gym session.
Did you change your meal plan along the way? You were on 5 meals and a few less cals at the start.
I am making a slight adjustment to see how I feel with few more calories, im feeling a bit more tired and run down. Which is to be expected with my goals and way I train. ( I will end up upping cardio work to compensate) I wasn't trying to go super super low in my calories at the start, it has all been trails and errors finding the correct fit. If I followed my old diet to the T I'd be roughly around 2070 calories. I was just having a hard time eating and forcing calories in.
Phase 1 of training is over it is now time for phase 2. ( if anyone thinks I am making a mistake and should stick to my volume training by all means please chime in I am looking for guidance and help along the way.
Week one is 3x6 for each Workout
Cardio will be pushed upwards from a minimum of 30 minutes up into 45-60 minutes 4 days a week.
Phase 2- Intensity
The Goal of Phase 2 is to lift a near maximal load for low reps. There will be no
changes in the number of sets you complete, just the load you lift.
Week1=6-RM
Week 2= 4-RM
Week 3=2-RM
Rest time =2-3 minutes between sets.
Workout1 Upper Body A
Workout 2 Lower Body A
Workout 3 Upper Body B
Workout4 Lower Body B
Upper Body A
Bench Press
Bent Over Row
Military Press
BB Shrug
Close Grip Bench
BB Curl
Upper Body B
Incline Press
Pull-Up
DB Shoulder Press
DB Shrug
Skull Crusher
DB Curl
3X2-6
3X2-6
3X2-6
3X2-6
3X2-6
3X2-6
3X2-6
3X2-6
3X 2-6
3X2-6
3X2-6
3X2-6
Lower Body A
Squats
Stiff Leg Deadlift
Seated Calf Raise
Lower Body B
Deadlift
Leg Press
Standing Calf Raise
3X2-6
3X26
3X2-6
3X2-6
3X 2-6
3X2-6
Week one is 3x6 for each Workout
Cardio will be pushed upwards from a minimum of 30 minutes up into 45-60 minutes 4 days a week.
Phase 2- Intensity
The Goal of Phase 2 is to lift a near maximal load for low reps. There will be no
changes in the number of sets you complete, just the load you lift.
Week1=6-RM
Week 2= 4-RM
Week 3=2-RM
Rest time =2-3 minutes between sets.
Workout1 Upper Body A
Workout 2 Lower Body A
Workout 3 Upper Body B
Workout4 Lower Body B
Upper Body A
Bench Press
Bent Over Row
Military Press
BB Shrug
Close Grip Bench
BB Curl
Upper Body B
Incline Press
Pull-Up
DB Shoulder Press
DB Shrug
Skull Crusher
DB Curl
3X2-6
3X2-6
3X2-6
3X2-6
3X2-6
3X2-6
3X2-6
3X2-6
3X 2-6
3X2-6
3X2-6
3X2-6
Lower Body A
Squats
Stiff Leg Deadlift
Seated Calf Raise
Lower Body B
Deadlift
Leg Press
Standing Calf Raise
3X2-6
3X26
3X2-6
3X2-6
3X 2-6
3X2-6
This sounds bad but it's true normally it is only 5 meals a day because I skip breakfast, today I decided to have breakfast. I should work on being better at eating it.
I am more of a pump guy high volume and was enjoying the training I was doing, I don't know if it would be beneficial to do just 3x6. That is just what the program wants me to do. If I had it my way I'd eventually work my way up to 10x10 lite moderate weight with volume. I am just torn on phase 2 and what I should go with.
Got 4 meals in today so I should I. Theory have a decent workout tonight.
Got 4 meals in today so I should I. Theory have a decent workout tonight.
@Topps_Baseball88 waiting on phase 2, you did phase 1 well
I appreciate the insight, I typically don't get hungry in the am today was different for once. I will definitely write this down and follow this principle.
Yeah I definitely went all in each week, I just don't know how I feel about going heavier then normal and less repps. I kind of wanted to increase my sets by 1 each week untill I reach 10x10, I keep thinking in my mind if I push heavy im going to hurt myself or my joints
APPROVED LOG
Have to do it and keep myself accountable.
I can finally fit into my stringer again so that is awesome progress thus far.
I do 75mg testosterone cream a day, I am going to deploy in a few weeks some sr9009 which I will be ordering from Umbrella Labs.
Some have asked me if I will utilize sarms, while I love sarms. I would really like to run primobolan and anavar alongside my trt as a small addition. I am not lean enough to run it yet sadly. I feel I'd be wasting time and gains if I ran any kind of gear right now. We wait till my body is at the point it makes sense to run compounds like that.
Chest/Biceps
Body weight Dips
6x10
Machine chest fly
6x10@100lbs
Incline DB Press
1x10@35lbs
1x10@40lbs
1x10@45lbs
1x10 @50lbs
1x10@55lbs
1x10@60lbs
Incline Smith Machine chest Press
2x20@115lbs
1x10@125lbs
1x10@135lbs
2x10@145lbs
Db chest isolation ( 3 separate movements)
6x10@25lbs
6x10@12lbs
6x10@15lbs
Standing bicep Curl
4x10@25lbs
1x20@20lbs
BB Curl
1x20@20lbs
1x20@30lbs
2x10@40lbs
Cable curls
1x30@20lbs
1x30@25lbs
1x30@30lbs
Rope cable curls
2x20@20lbs
2x20@30lbs
2x10@35lbs
Cardio will be done Thursday through Sunday for 4 total days 1 hour a day.
Some photos for a quick update, tons of work left to do I still look awful I have a huge mountain to climb to get back to where I once was. Nonetheless we keep pushing we keep working we go all in
I do 75mg testosterone cream a day, I am going to deploy in a few weeks some sr9009 which I will be ordering from Umbrella Labs.
Some have asked me if I will utilize sarms, while I love sarms. I would really like to run primobolan and anavar alongside my trt as a small addition. I am not lean enough to run it yet sadly. I feel I'd be wasting time and gains if I ran any kind of gear right now. We wait till my body is at the point it makes sense to run compounds like that.
Chest/Biceps
Body weight Dips
6x10
Machine chest fly
6x10@100lbs
Incline DB Press
1x10@35lbs
1x10@40lbs
1x10@45lbs
1x10 @50lbs
1x10@55lbs
1x10@60lbs
Incline Smith Machine chest Press
2x20@115lbs
1x10@125lbs
1x10@135lbs
2x10@145lbs
Db chest isolation ( 3 separate movements)
6x10@25lbs
6x10@12lbs
6x10@15lbs
Standing bicep Curl
4x10@25lbs
1x20@20lbs
BB Curl
1x20@20lbs
1x20@30lbs
2x10@40lbs
Cable curls
1x30@20lbs
1x30@25lbs
1x30@30lbs
Rope cable curls
2x20@20lbs
2x20@30lbs
2x10@35lbs
Cardio will be done Thursday through Sunday for 4 total days 1 hour a day.
Some photos for a quick update, tons of work left to do I still look awful I have a huge mountain to climb to get back to where I once was. Nonetheless we keep pushing we keep working we go all in
Attachments
It doesn't matter what you prefer if you chose a program to achieve something else
Great point and appreciate the wisdom as always mobster
sometimes I just get in my own head .
Definitely will be
I really appreciate that brother, going back at it tonight once I'm off work.
@Topps_Baseball88 you're getting leaner every time, well done
Keep after it
keep cutting you looking good
APPROVED LOG
Always it is the only option I have.
I appreciate that brother
sometimes it is hard to tell week after week.
Thank u for the extra set of eyes brother. It keeps me going when others see the small changes that I might miss.
As long as I'm not goose I am happy with that nick name brother
Shoulders/Traps
Smith Machine BB Shoulder Press
2x10@115lbs
1x10@125lbs
1x10@135lbs
2x10@145lbs
Front raises
1x10@10lbs
1x10@15lbs
1x10@20lbs
1x10@25lbs
1x10@30lbs
1x10@35lbs
Side Lateral
1x10@10lbs
1x10@15lbs
[email protected]
2x10@20lbs
Front plate raises
3x10@25lbs
Rear delt fly
6x10@20lbs
face pull
3x10@20lbs
Smith Machine BB Reverse Shrugs
1x20@115lbs
2x10@145lbs
1x10@175lbs
3x10@225lbs
DB Shrugs
3x10@25lbs
Plate Shrugs
3x10@25lbs
Dips
3x10@bodyweight
Cardio uphill ( fasted )
60mins
3miles
530 calories burned.
Smith Machine BB Shoulder Press
2x10@115lbs
1x10@125lbs
1x10@135lbs
2x10@145lbs
Front raises
1x10@10lbs
1x10@15lbs
1x10@20lbs
1x10@25lbs
1x10@30lbs
1x10@35lbs
Side Lateral
1x10@10lbs
1x10@15lbs
[email protected]
2x10@20lbs
Front plate raises
3x10@25lbs
Rear delt fly
6x10@20lbs
face pull
3x10@20lbs
Smith Machine BB Reverse Shrugs
1x20@115lbs
2x10@145lbs
1x10@175lbs
3x10@225lbs
DB Shrugs
3x10@25lbs
Plate Shrugs
3x10@25lbs
Dips
3x10@bodyweight
Cardio uphill ( fasted )
60mins
3miles
530 calories burned.
@Topps_Baseball88 power training you got volume going and pics are GOOD! I like transformations.
Slow n steady
bro any chance post more pics below waist? we need to see the goods see if yo a real man yet
Still got plenty problem areas that need work, we are definitely getting better each day brother
You crack me up with some of the stuff you say lol, appreciate you following the log brother
Always have to remind myself of that z and I agree one step at a time.
Good log updates....doing well..........
Appreciate that brother
Keep ‘em coming
Great job brother. Good volumes on your sessions.
You know I will
Appeicate that alot brother, slowly finding our way day by day.
Gym was short on staff tonight and closed early so by the time I got out of work I had and hour, we made the best of it and got to work.
Seated Machine Rows
1x50@100lbs
3x10@200lbs
Seated Cable Row
1x10@100lbs
1x10@120lbs
3x10@180lbs
Upright Smith Machine BB Row
1x20@115lbs
1x10@135lbs
3x10@175lbs
Lat Pull Downs
1x10@100lbs
2x10@120lbs
3x10@180lbs
Machine Lat Pull Downs
1x10@135lbs
1x10@140lbs
1x10@145lbs
2x10@150lbs
Cardio
Uphill 10minutes
Calories burned 110
Stair stepper
15 minutes
700 steps
Calories burned 107
25 minutes total
217 calories burned ( combined)
Currently meal prepping for tomorrow's meals.
Seated Machine Rows
1x50@100lbs
3x10@200lbs
Seated Cable Row
1x10@100lbs
1x10@120lbs
3x10@180lbs
Upright Smith Machine BB Row
1x20@115lbs
1x10@135lbs
3x10@175lbs
Lat Pull Downs
1x10@100lbs
2x10@120lbs
3x10@180lbs
Machine Lat Pull Downs
1x10@135lbs
1x10@140lbs
1x10@145lbs
2x10@150lbs
Cardio
Uphill 10minutes
Calories burned 110
Stair stepper
15 minutes
700 steps
Calories burned 107
25 minutes total
217 calories burned ( combined)
Currently meal prepping for tomorrow's meals.
@Topps_Baseball88 I like chicken breast and salmon for meal prep you're on the right track
I have to look in the freezer I might have some salmon, by the time I got home I just grabbed the first good options i saw and cooked it.
Slowly but surely it's all coming back for me.
@Topps_Baseball88 push it hard with this training
APPROVED LOG
I think ive heard something along those lines before, any good recommendations on what fish to buy that Is of better quality?
Yeah trying to be as transparent as I can brother.
Appreciate that alot brother, I still got a long way to go
Definitely experimenting with the meals trying different things.
Triceps/legs
Not making it on Saturday I had to fit in the last 2 body parts tonight plus cardio, definitely left the gym with noodle legs and very tired.
I am starting to feel the cut with getting tired. I have been thinking about deployment of GW here or SR to help my endurance greatly and improve fat loss
Tricep Push Down Machine
1x20@100lbs
1x20@140lbs
3x10@180lbs
Rope Push downs
1x20@10lbs
1x20@20lbs
1x10@30lbs
1x10@35lbs
Tricep Cable Push Down
1x20@50lbs
1x10@55lbs
1x10@60lbs
1x10@70lbs
1x10@80lbs
Close Grip Tricep Bench
4X10@145lbs
Legs
Leg Extension Machine
5x20@100lbs
Hamstring Curl
5x20@100lbs
Hip adduction Machine
5x20@100lbs
Seated Cave Press Machine
5x20@150lbs
Standing Bodyweight cave Press
5x20
Cardio Stair Stepper
Duration 35 minutes
Calories Burned 180
Steps 1170
Not making it on Saturday I had to fit in the last 2 body parts tonight plus cardio, definitely left the gym with noodle legs and very tired.
I am starting to feel the cut with getting tired. I have been thinking about deployment of GW here or SR to help my endurance greatly and improve fat loss
Tricep Push Down Machine
1x20@100lbs
1x20@140lbs
3x10@180lbs
Rope Push downs
1x20@10lbs
1x20@20lbs
1x10@30lbs
1x10@35lbs
Tricep Cable Push Down
1x20@50lbs
1x10@55lbs
1x10@60lbs
1x10@70lbs
1x10@80lbs
Close Grip Tricep Bench
4X10@145lbs
Legs
Leg Extension Machine
5x20@100lbs
Hamstring Curl
5x20@100lbs
Hip adduction Machine
5x20@100lbs
Seated Cave Press Machine
5x20@150lbs
Standing Bodyweight cave Press
5x20
Cardio Stair Stepper
Duration 35 minutes
Calories Burned 180
Steps 1170
It can be done in an hour
Definitely agree with you. Appreciate you still checking in on my log mobster
bro lot of rows on tanker too
always strong updates........awesome log..........
I can only imagine how difficult that job would be
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