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Keep after it big guy
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
Now that looks good
any progress is btr than no progress bro keep grindin
I am happy to hear you are doing better Mobster
yeah each day I'm getting a bit better.
Yeah I enjoy cooking up different options sometimes I appreciate that
Very true and I will gladly take that.
Appreciate the kind words brother and your support as always. I will definitely keep getting after it no doubt !
yeah i cannot workout anymore after a meal. just too sluggish. unless i am strictly strength training which i don't do very often anymoreDefinitely correct Steve I feel much better after Meal 1 and walking for those 45 minutes
I just try and soak up as much info as I can when I see u post write and article and the podcast. You always have a different way of looking at things that opens up new points of view for me and I try to incorporate them when I can.
You’re doing great man. Love seeing the progress
Appreciate that brother, I definitely got another great update for tonight when I get home and can post it. I appreciate you sticking with me brother
Back day today
Seated Machine Rows
2x20@120
3x10@200lbs
Seated Cable Rows
2x20@100lbs
3x10@180lbs
Lat Pull Down
2x20@120lbs
3x10@140lbs
Bent over cable rows pulling from floor.
5x10@105lbs
Standing Single Arm row ( with twist )
2x20 each side
Rear delt Flys
5x10@20lbs
Cardio
Duration 60 minutes
Uphill 12.0 Incline
Speed 2.6
Miles 2.44
Calories burned 600
Decided to a bit more Calories refeed today since I didn't eat very much this past week.
Meal 1
Weight 569g
Calories 688
Protein 52.52g
Carbs 53g
Fat 16.11g
Sugar 11.36g
Fiber 9.7g
Meal 2
Weight 500g
Calories 500
Protein 50g
Carbs zero ( all Protein fat this meal )
Fat 30.22g
Sugar 1g
Fiber 2g
Meal 3 ( stir fry) ( steak 12 oz )
Calories 888
Protein 70g
Carbs 83g
Fat 30g
Sugar 20g
Total Calories 2076
Total Protein 170g
Total Carbs 136
Total Fat 76.33
Total Fiber 19.7g
Total Sugar 32g
Factoring in cardio and Calories burned
2076 - 600 = 1476 Calories for today.
Enjoy everyone
Topps
Seated Machine Rows
2x20@120
3x10@200lbs
Seated Cable Rows
2x20@100lbs
3x10@180lbs
Lat Pull Down
2x20@120lbs
3x10@140lbs
Bent over cable rows pulling from floor.
5x10@105lbs
Standing Single Arm row ( with twist )
2x20 each side
Rear delt Flys
5x10@20lbs
Cardio
Duration 60 minutes
Uphill 12.0 Incline
Speed 2.6
Miles 2.44
Calories burned 600
Decided to a bit more Calories refeed today since I didn't eat very much this past week.
Meal 1
Weight 569g
Calories 688
Protein 52.52g
Carbs 53g
Fat 16.11g
Sugar 11.36g
Fiber 9.7g
Meal 2
Weight 500g
Calories 500
Protein 50g
Carbs zero ( all Protein fat this meal )
Fat 30.22g
Sugar 1g
Fiber 2g
Meal 3 ( stir fry) ( steak 12 oz )
Calories 888
Protein 70g
Carbs 83g
Fat 30g
Sugar 20g
Total Calories 2076
Total Protein 170g
Total Carbs 136
Total Fat 76.33
Total Fiber 19.7g
Total Sugar 32g
Factoring in cardio and Calories burned
2076 - 600 = 1476 Calories for today.
Enjoy everyone
Topps
nice hit bro
Appreciate that brother
Some nice volume
Slowly but surely we are getting back at it each day and I'm able to do a bit more. I was pleased with that training session.
@Topps_Baseball88 leaner each time well doneSome quick updates flexed and not flexed from this morning, definitely starting to notice some small differences coming in. One day at time we take it and we progress. Long way to go still
Appreciate that brother
we definitely are doing what we need to do to make that happen.
Shoulders/Triceps/Forearms/Biceps
With how lite I had gone this whole week I decided to toss in some extra work for these body parts.
Seated Arnold Press
1x10@25lbs
1x10@30lbs
1x10@35lbs
1x10@40lbs
1x10@45lbs
1x10@50lbs
Bodyweight Dips
5x10@218lbs
Triceps
Cable push downs
1x20@30lbs
3x10@40lbs
Rope Cable push downs ( 2 variations)
2x20@20lbs
6x10@20lbs
Tricep Push Down Machine
5x10@160lbs
Skull crushers
5x10@30lbs
Forearms ( 4 Dumbbell variations)
1x20@20lbs
1x20@20lbs
1x20@20lbs
1x20@20lbs
Forearm Cable curls
5x10@20lbs
Biceps
Standing Cable curls
2x20@30lbs
2x20@35lbs
Bicep Curl
1x20@25lbs
Dead weight hang pull-ups
2x10@218
Partial pull-ups ( Bicep work squeezing with pause at the top )
2x10@218lbs
Cardio 60 minutes
Uphill 12.0 Incline
Speed 2.3
Distance 2.34 miles
Calories burned 486
Tried something a little different with meals today more fat and calories less carbs ( work in progress needs tweaking still)
Meal 1
8 large eggs
2 tbps nautral butter
1 whole cooked sweet potatoe.
Calories 895
Protein 51g
Carbs 26g
Fiber 5g
Fat 62g
Sugar 9.7g
Meal 2
Cauliflower style pan bake
1 oz part whole part skim milk shredded mozzarella cheese
2 oz chopped bacon
1/4 cup green olives
5 oz chopped boneless skinless chicken
8 teaspoons Marana sauce
1 Cauliflower crust
Also utilized my greens powder x2 today ( I was in a pinch I know it doesn't replace eating actual greens will do better tomorrow )
Calories 969
Protein 75.43
Carbs 44.79
Fiber 5g
Sugar 8g
Fat 29.75g
Meal 3
Lean Ground beef ( 2 servings)
Calories 450
Protein 46g
Fat 16g
Total Calories 2354
Total Protein 172g
Total Carbs 70.79
Total Fiber 10g
Total Fat 107.65g
Total Sugar 17.7g
Cardio factored in 2354 calories - 486 grand total of 1868 calories for today.
Topps
With how lite I had gone this whole week I decided to toss in some extra work for these body parts.
Seated Arnold Press
1x10@25lbs
1x10@30lbs
1x10@35lbs
1x10@40lbs
1x10@45lbs
1x10@50lbs
Bodyweight Dips
5x10@218lbs
Triceps
Cable push downs
1x20@30lbs
3x10@40lbs
Rope Cable push downs ( 2 variations)
2x20@20lbs
6x10@20lbs
Tricep Push Down Machine
5x10@160lbs
Skull crushers
5x10@30lbs
Forearms ( 4 Dumbbell variations)
1x20@20lbs
1x20@20lbs
1x20@20lbs
1x20@20lbs
Forearm Cable curls
5x10@20lbs
Biceps
Standing Cable curls
2x20@30lbs
2x20@35lbs
Bicep Curl
1x20@25lbs
Dead weight hang pull-ups
2x10@218
Partial pull-ups ( Bicep work squeezing with pause at the top )
2x10@218lbs
Cardio 60 minutes
Uphill 12.0 Incline
Speed 2.3
Distance 2.34 miles
Calories burned 486
Tried something a little different with meals today more fat and calories less carbs ( work in progress needs tweaking still)
Meal 1
8 large eggs
2 tbps nautral butter
1 whole cooked sweet potatoe.
Calories 895
Protein 51g
Carbs 26g
Fiber 5g
Fat 62g
Sugar 9.7g
Meal 2
Cauliflower style pan bake
1 oz part whole part skim milk shredded mozzarella cheese
2 oz chopped bacon
1/4 cup green olives
5 oz chopped boneless skinless chicken
8 teaspoons Marana sauce
1 Cauliflower crust
Also utilized my greens powder x2 today ( I was in a pinch I know it doesn't replace eating actual greens will do better tomorrow )
Calories 969
Protein 75.43
Carbs 44.79
Fiber 5g
Sugar 8g
Fat 29.75g
Meal 3
Lean Ground beef ( 2 servings)
Calories 450
Protein 46g
Fat 16g
Total Calories 2354
Total Protein 172g
Total Carbs 70.79
Total Fiber 10g
Total Fat 107.65g
Total Sugar 17.7g
Cardio factored in 2354 calories - 486 grand total of 1868 calories for today.
Topps
Looks delicious man! I hope that steak is done medium or less, lol.
It was medium just didn't think anyone wanted a shot of me cutting it open lol
Leg/Abs
fasted training and cardio. I decided to go lite with more volume today.
Leg Extension Machine
10x10@100lbs ( 5 second squeeze&hold at top of movement)
Hamstring Curl Machine
10x10@100lbs ( 5 second pause& squeeze)
Hip abductor Machine
10x10@100lbs
Leg Press
10x10@120lbs
Seated Cave Machine Press
10x10@100lbs
Standing Bodyweight Cave Raises
5x10@218lbs
Torso rotation Machine
5x20@100lbs left side
5x20@100lbs right side
Ab crunch Machine
5x10@ 50lbs
Cardio 40minutes
Uphill 11.0 Incline
Miles 1.8
Calories burned 330
fasted training and cardio. I decided to go lite with more volume today.
Leg Extension Machine
10x10@100lbs ( 5 second squeeze&hold at top of movement)
Hamstring Curl Machine
10x10@100lbs ( 5 second pause& squeeze)
Hip abductor Machine
10x10@100lbs
Leg Press
10x10@120lbs
Seated Cave Machine Press
10x10@100lbs
Standing Bodyweight Cave Raises
5x10@218lbs
Torso rotation Machine
5x20@100lbs left side
5x20@100lbs right side
Ab crunch Machine
5x10@ 50lbs
Cardio 40minutes
Uphill 11.0 Incline
Miles 1.8
Calories burned 330
@Topps_Baseball88 thats a big ribeye steak
Sometimes you just got to go big on the steak I purposely ate very lite that day and kept my carbs low so I could enjoy all that
APPROVED LOG
Got to some days brother can't Witter away lol
Appreciate that brother
always much needed and many thanks
Appreciate you stopping by and visiting my log brother much respect and much appreciation
How did the change feel?
that is some legit volume
It felt fantastic I had a great pump my body was really up for the push and my mind muscle connection was firing on all cylinders. When I was really cut and lean I pushed volume like this for my entire body and it really paid off, some would call it over training and I can understand that, for me and how my body responds with volume it really helped me get into great shape over time. I also learned when to back off and deload or drop volume as I go.
Appreciate that Steve
I hadn't pushed Leg volume to that level in a while and i felt for growth mentally and physically I needed to push it and take it to that place again.
Nice updates dude.........
Appreciate that brother and you checking in on my log
Keep it up big man. Eat big to get big.
Indeed brother and you know I'm trying to get the most out of this journey that I can. Appreciate the support borther
@Topps_Baseball88 you're on the path to success. I really want to see you shred up.Indeed brother and you know I'm trying to get the most out of this journey that I can. Appreciate the support borther
Definitely brother
I will be reaching that goal one day. I appreciate the constant support
killing it bro keep grindin my man
Likewise brother I see you doing the same with your log
thank you for the constant support
Fasted cardio and training over time should have some great results for you bro.
That's the goal brother maybe deployment of gw or sr at some point as well.
Somehow I tweaked my left side delt at the end of Wed training and it's been nagging me. Thursday training I went a bit more lite and cut volume down somewhat.
i have something exciting in the pipeline and i cant risk injury beforehand so i backed off a bit on Thursday.
Wed Biceps/Traps
Standing Bicep Curl
1x50@20lbs
Standing Bicep Reverse Curl
1x50@20lbs
Bicep Dumbbell Curl
5x20@15lbs
Seated Cable Curl
5x20@30lbs
Smith Machine Barbell Reverse Shrugs
5x20@145lbs
Smith Machine Barbell Shrugs Normal grip.
5x20@145lbs
Plate Shrugs
5x20@25lbs
Thursday/Chest
Incline Dumbbell Bench
1x15@20lbs
1x15@25lbs
1x15@30lbs
1x15@40lbs
1x15@45lbs
Close Grip Bench Press Smith Machine
5x15@145lbs
Chest Fly Machine
5x15@115lbs
Cable Flys
5x15@20lbs
Chest Dumbbell Isolation Movements
1x20@20lbs
1x20@20lbs
Cardio 45 minutes
Uphill 12.0 Incline
Miles walked 2.0
Calories burned 415
Felt like doing a refeed today and went higher on calories I don't do this super offen but felt I needed it today so I went for it.
Meal 1 Keto style bake
Calories 960
Fat 66.94g
Protein 79.81g
Carbs 30g
Meal 2
32 oz ribeye steak 1 sweet potatoe 1 serving steam asparagus
Calories 1560
Fat 94.3g
Protein 106g
Carbs 49g
Sugar 16g
Fiber 11.5g
1 Protein shake
Calories 120
Protein 28g
Fat 2g
Sugar 2g
1 bag pork rhinds
Calories 390
Protein 30g
Fat 10g
Total calories 2912
Total Fat 173g
Total Protein 271.8g
Carbs 80g
Sugar 18g
Fiber 11.6g
Calories 2912 - 415 calories burned brings Total calories down to 2497.
Enjoy the updates
Topps
i have something exciting in the pipeline and i cant risk injury beforehand so i backed off a bit on Thursday.
Wed Biceps/Traps
Standing Bicep Curl
1x50@20lbs
Standing Bicep Reverse Curl
1x50@20lbs
Bicep Dumbbell Curl
5x20@15lbs
Seated Cable Curl
5x20@30lbs
Smith Machine Barbell Reverse Shrugs
5x20@145lbs
Smith Machine Barbell Shrugs Normal grip.
5x20@145lbs
Plate Shrugs
5x20@25lbs
Thursday/Chest
Incline Dumbbell Bench
1x15@20lbs
1x15@25lbs
1x15@30lbs
1x15@40lbs
1x15@45lbs
Close Grip Bench Press Smith Machine
5x15@145lbs
Chest Fly Machine
5x15@115lbs
Cable Flys
5x15@20lbs
Chest Dumbbell Isolation Movements
1x20@20lbs
1x20@20lbs
Cardio 45 minutes
Uphill 12.0 Incline
Miles walked 2.0
Calories burned 415
Felt like doing a refeed today and went higher on calories I don't do this super offen but felt I needed it today so I went for it.
Meal 1 Keto style bake
Calories 960
Fat 66.94g
Protein 79.81g
Carbs 30g
Meal 2
32 oz ribeye steak 1 sweet potatoe 1 serving steam asparagus
Calories 1560
Fat 94.3g
Protein 106g
Carbs 49g
Sugar 16g
Fiber 11.5g
1 Protein shake
Calories 120
Protein 28g
Fat 2g
Sugar 2g
1 bag pork rhinds
Calories 390
Protein 30g
Fat 10g
Total calories 2912
Total Fat 173g
Total Protein 271.8g
Carbs 80g
Sugar 18g
Fiber 11.6g
Calories 2912 - 415 calories burned brings Total calories down to 2497.
Enjoy the updates
Topps
Attachments
Last edited:
My left side delt is still tweaked tried to do Lat pull downs today and I couldn't pull the weight down on my left side.
We comprised and did all Row exercises today. We will go lite and work through it till it heals.
Seated Machine Row
5x20@120lbs
Seated Cable Rows
5x20@100lbs
Standing from the floor cable rows
5x20@105lbs
Dumbell bent over row
5x20@35lbs
Tested side delts and was able to do lite weight minimal pain.
Anything pulling above my head into a downward motion isnt working the best pain wise for the left delt.
side delt Dumbell raise
5x15@12lbs
1x10@20lbs
Front delt Dumbbell raises
5x20@20lbs
45 minutes cardio
Uphill
Incline 13.0
Speed 3.0
Miles 2.74
Calories burned 470
We comprised and did all Row exercises today. We will go lite and work through it till it heals.
Seated Machine Row
5x20@120lbs
Seated Cable Rows
5x20@100lbs
Standing from the floor cable rows
5x20@105lbs
Dumbell bent over row
5x20@35lbs
Tested side delts and was able to do lite weight minimal pain.
Anything pulling above my head into a downward motion isnt working the best pain wise for the left delt.
side delt Dumbell raise
5x15@12lbs
1x10@20lbs
Front delt Dumbbell raises
5x20@20lbs
45 minutes cardio
Uphill
Incline 13.0
Speed 3.0
Miles 2.74
Calories burned 470
@Topps_Baseball88 strong steak daySomehow I tweaked my left side delt at the end of Wed training and it's been nagging me. Thursday training I went a bit more lite and cut volume down somewhat.
i have something exciting in the pipeline and i cant risk injury beforehand so i backed off a bit on Thursday.
Wed Biceps/Traps
Standing Bicep Curl
1x50@20lbs
Standing Bicep Reverse Curl
1x50@20lbs
Bicep Dumbbell Curl
5x20@15lbs
Seated Cable Curl
5x20@30lbs
Smith Machine Barbell Reverse Shrugs
5x20@145lbs
Smith Machine Barbell Shrugs Normal grip.
5x20@145lbs
Plate Shrugs
5x20@25lbs
Thursday/Chest
Incline Dumbbell Bench
1x15@20lbs
1x15@25lbs
1x15@30lbs
1x15@40lbs
1x15@45lbs
Close Grip Bench Press Smith Machine
5x15@145lbs
Chest Fly Machine
5x15@115lbs
Cable Flys
5x15@20lbs
Chest Dumbbell Isolation Movements
1x20@20lbs
1x20@20lbs
Cardio 45 minutes
Uphill 12.0 Incline
Miles walked 2.0
Calories burned 415
Felt like doing a refeed today and went higher on calories I don't do this super offen but felt I needed it today so I went for it.
Meal 1 Keto style bake
Calories 960
Fat 66.94g
Protein 79.81g
Carbs 30g
Meal 2
32 oz ribeye steak 1 sweet potatoe 1 serving steam asparagus
Calories 1560
Fat 94.3g
Protein 106g
Carbs 49g
Sugar 16g
Fiber 11.5g
1 Protein shake
Calories 120
Protein 28g
Fat 2g
Sugar 2g
1 bag pork rhinds
Calories 390
Protein 30g
Fat 10g
Total calories 2912
Total Fat 173g
Total Protein 271.8g
Carbs 80g
Sugar 18g
Fiber 11.6g
Calories 2912 - 415 calories burned brings Total calories down to 2497.
Enjoy the updates
Topps
APPROVED LOG
bro push through injury fuck takign breaks
if you tweaked a muscle that is a tear. best to leave it alone for a week
good workout bro
Indeed brother
Thank you brother much respect and appreciation for following along with my log
Thank you brother
That is a good call I was waiting for someone to chime in about that to see what the best option would be. I appreciate the knowledge and help.
Not so much taking a break more so just working around it and as Quad said leaving that muscle alone for a week or so.
Hmm. Might wanna take a day off
Yeah definitely have 2 days planned off for Monday and Tuesday.
Foods looking good
Nice log updates........
Yeah I've been on a steak craving lately
Appreciate that brother
Saturday Shoulders/Triceps/Abs
Seated Dumbell Shoulder Press
(Minimal pain with these )
1x20@20lbs
1x20@25lbs
1x20@30lbs
1x20@35lbs
1x20@40lbs
Seated Shoulder Press Machine
5x20@80lbs
Triceps
Rope Push Down
5x20@25lbs
Close Grip Push Down
5x20@30lbs
Skull Crusher
5x20@30lbs
Tricep Push Down Machine
5x20@120lbs
Abs
Torso Rotation Machine
200 reps 100 a side
Abs Crunch Machine
1x50@40lbs
Cardio
Stair stepper
Duration 40 minutes
118 floors climbed
1876 steps
270 calories burned
Worked from lvl 3 to lvl 8
6 minutes of cav work utilizing the stair stepper. It killed me but was worth pushing myself for mental and physical growth and reach new levels.
Seated Dumbell Shoulder Press
(Minimal pain with these )
1x20@20lbs
1x20@25lbs
1x20@30lbs
1x20@35lbs
1x20@40lbs
Seated Shoulder Press Machine
5x20@80lbs
Triceps
Rope Push Down
5x20@25lbs
Close Grip Push Down
5x20@30lbs
Skull Crusher
5x20@30lbs
Tricep Push Down Machine
5x20@120lbs
Abs
Torso Rotation Machine
200 reps 100 a side
Abs Crunch Machine
1x50@40lbs
Cardio
Stair stepper
Duration 40 minutes
118 floors climbed
1876 steps
270 calories burned
Worked from lvl 3 to lvl 8
6 minutes of cav work utilizing the stair stepper. It killed me but was worth pushing myself for mental and physical growth and reach new levels.
Very nice
i'm not fan for the abs workout but i changed my mind about this ... Good diet + training for abs = awesome for the famous "babyfat" i work everytime the other part of the abs " low back " but during the cardio boxe i work a lot this value 1 x/ week and i think cardio like stepper / running are awesome for abs too.
I get alot of core work throughout the week I also like to do some additional work to round everything out. Yes cardio and diet being on point are the most beneficial I agree brother appreciate you checking in with my logVery nice
I have really low Vitamin D levels if I don't supplement with 5000iu of vitamin D the k2 is at a much lower dose then the vitamin D the K2 helps with absorption and transportation of the vitamin dHello,
very interesting ... D3 + K2 5000IU each 5000 ui's ? DO you take this daily ?
Be careful on high D3 level .... Do you take some blood work ?
Nice stat's, nice food and nice training
Good morning,
try to buy a brand that offers vitamin d3 in an oil and nothing more (no glycine, no water etc...).
Put in a tablespoon with olive oil and add your drops of vitamin D3 EVERYTIME and tell me if your level are not better when your get your blood work.
K2 help but lipids help also a lot for vitamine D
That is something I was not aware of or even knew existed I appreciate the knowledge and feedback brother. Thank you for the tips !Good morning,
try to buy a brand that offers vitamin d3 in an oil and nothing more (no glycine, no water etc...).
Put in a tablespoon with olive oil and add your drops of vitamin D3 EVERYTIME and tell me if your level are not better when your get your blood work.
K2 help but lipids help also a lot for vitamine D
Sunday Legs/Cardio
Leg Extension Machine
5x20@120lbs
Hamstring Machine Curl
5x20@120lbs
Leg Press Machine
5x20@120lbs
Hip Abductor Machine
5x20@120lbs
Cave Press Machine
5x20@160lbs
Seated Cave Raises
3x10@115lbs
Standing Bodyweight Cave Raises
3x10@218lbs
Cardio I really tried to push myself last night and do more then I've ever done mile wise.
Stationary Bike level 5
Duration 20 minutes
Miles 5.34
Calories burned 110
Treadmill
Duration 42 minutes
Uphill Incline 14.5
Speed 3.4
Miles walked 2.36
Calories burned 504
Total Miles 7.7
Total calories burned 614
Leg Extension Machine
5x20@120lbs
Hamstring Machine Curl
5x20@120lbs
Leg Press Machine
5x20@120lbs
Hip Abductor Machine
5x20@120lbs
Cave Press Machine
5x20@160lbs
Seated Cave Raises
3x10@115lbs
Standing Bodyweight Cave Raises
3x10@218lbs
Cardio I really tried to push myself last night and do more then I've ever done mile wise.
Stationary Bike level 5
Duration 20 minutes
Miles 5.34
Calories burned 110
Treadmill
Duration 42 minutes
Uphill Incline 14.5
Speed 3.4
Miles walked 2.36
Calories burned 504
Total Miles 7.7
Total calories burned 614
@Topps_Baseball88 some high volume training you delivering
APPROVED LOG
bro cut with tren
That cardio is no joke brother.
It's my favorite style of training I used to be peak before covid and that is what we are trying to attain again.
Appreciate that brother we are getting after it that is for sure.
Yeah its like riding a bike at some point I got to take the training wheels off and go full tilt.
That is high praise coming from you brother appreciate that
BM you are something else sometimes I enjoy your comments
tren is something I would never use just not for me brother I would use primo the poosy compound as you would say lol.
Not at all but it must be done so when the time comes with other compounds I will know how drastic of a change performance wise is occurring with this log as data.
Leg press weight same as others?
nice work bro keep at it
Was trying to take it easy I can Leg Press more then that, I wanted to keep all the weights the same going for higher volume.
Appreciate that
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