5/1/16
162.8 lbs

Legs/ Abs/ Cardio (3 miles)
Leg press 4x8
90x3
180x6
270x6
320x8 x2
340x8
360x8
380x7 (PR, legs shaking like I'm going through

DB lunges Uni-laterally 3x10
30x10
35x10 x2 (PR)

Leg extensions 4x10
170x12
190x10 x3 (PR)

RDL 3x10
95x10
115x10 x3 (Killing it. Moving up fast)

Leg curls
95x10
130x8 x2

Treadmill 3.5 miles @26:22

PR city!

Absolutely

Poker related:

Awesome you will catch him someday keep grinding maybe drop to 108 lbs and go vegan?

I'm pretty unfamiliar with bodybuilding-style weight training, so pardon me if this is a stupid question but:

What exact purpose do the bolded-underlined sets serve? I've seen you do a lot of stuff like this and they seem to be many reps from failure but also probably too heavy and too many reps to be called warmup sets for the work sets. Do you consider them to be work sets? If so, is there a particular reason you cut the sets off so far from failure? It was always my understanding that work sets kind of by definition need to be within at least a couple of reps of failure.

I'll have to grind like a madman and forget to eat to catch him

5/2/16
159.2 lbs

- SEVERELY under eat yesterday. Over estimated a lot. Clearly. Dun ***'d up.


Back/ Bis/ Abs/ Cardio (3 miles)
Pull ups 5x8-10
35x10
45x10
45x8 x3

Lat pulldowns 4x10
160x10 x2
180x8 x2 (PR)

Cable rows machine 4x12
160x8
160x10 x3

T bar rows 3x10-12
135x8
160x8 x2
170x8 (PR)

DB lateral raises 4x12-15
25x10
30x15 (first working set)
35x12 x3

Standing curls 4x8-10
30x5
40x6 (first working set)
35x9 x2

Incline curls 2x12
25x10
30x8 x2

Cable crunches
57.5x10
65x10
72.5x10

Hanging straight leg raises
x10
x8 x2

Treadmill 3 miles @ NOPPE lack of energy is real

5/3/16
161.0 lbs

Upper Body/ Abs/ Cardio (2 miles)
DB flat bench 4x10
70x10
80x10
85x7 x2

Close grip bench 3x10
155x8 x3

DB shoulder press 4x10-12
50x10
60x8 x3

DB rows 4x10-12
70x10
75x10
85x8 (PR) x2

Lat pulldowns on V-Bar 4x10-12
160x8
180x8 x3

Cable cross overs 4x8-10
30x8 x4

Treadmill 3 miles @22:36

5/5/16
163.0 lbs

- First time DL since my stiff left trap from 2.5 weeks ago. Still there but meh.

Legs/ Abs/ Cardio (3 miles)
Leg press 4x8
90x6
180x6
270x5
320x8 (first working set)
360x8
380x6 (PR) x2

DL 3x6/AMRAP
225x6 x3

DB lunges Uni-laterally 3x10
30x10 x2
35x8 (PR)

Leg extensions 4x10
150x12 x2
170x10 x2

Lying curls 3x10
110x10
140x8 x2

Cable crunches 3x10
57.5x12
80x10 x2

Hanging straight leg raises 3x10
x10
x8 x2

5/7/16
164.0 lbs

Sat: Chest/Tris
Flat bench 3x8-10
185x8
205x5 x3

Incline/decline bench 4x8-10
75x10
85x7 (PR this year)
85x6
85x5

Cable cross overs 3x12
30x10 x3

Incline flies 4x10
30x10
35x10 x3

Rope pushdowns 3x10
50x10 x3

Dips 3x10
65x10 x2
65x8

Treadmill 2 miles

5/8/16
162.0 lbs

- last week of cutting then forever bulking

Back/ Bis/ Abs/ Cardio (3.5 miles)
Pull ups 5x8-10
45x8 x5

Lat pulldowns 4x10
160x10 x4

Cable rows machine 4x12
160x10 x2
160x8 x2

T bar rows 3x10-12
160x10
170x8 x2 (PR)

DB lateral raises 4x12-15
30x12
40x7
40x8 x2

Standing curls 4x8-10
40x8 x4

Incline curls 2x12
25x10
30x8

Hanging straight leg raises super set with cable crunches
x10/ 72.5x8
x8/ 72.5x8

Treadmill 3 miles @22:35

Those are some heavy lateral raises there...how much English you using?

They are front raises. It is pretty damn heavy though. Moderate form, red flags if I posted vid here I'm sure.

5/9/16
161.0 lbs

- legs getting a lot stronger. Sticking to leg press. Still taking it an easy on DL due to "stained" trap.
- Last week of cutting and absolutely no signs of wanted to binge etc. I think due to meal timing and meal consistency my body has adapted to it nicely. Meals lots of fiber and protein making me more full oppose to those meals that make u more hungry lol.

M: Legs/ Abs/ Cardio (3 miles)
Leg press 4x8
90x5
180x5
230x5
270x5
320x3
360x8 (first working set)
380x8
410x5
430x5 (PR- felt like my hips were about to snap)

DL 3x6
225x6 x3

DB lunges Uni-laterally 3x10
30x10
35x10 x2 (PR)

Leg extensions 4x10
150x10 x2
170x10 x2

Leg curls
110x10
125x10
140x8 x2

Cable crunches 3x10
65x10
80x6
72.5x10

Treadmill 3 miles @22:35

Macros
220p/240c/55f

no one should ever really need to binge on a standard diet you eat 300 carbs a day why would u ever feel the urge to binge lol unless you have N1 eating disorder or have to go to extremes towards the end to get shredded like under 100 carbs , congrats on the leg gains any reason not to do squats atm?

In 2014 when I cut down to 158/159 lbs my waist was like 28" and I was on 225p/225c/50f. I was close then. The following day I ate 6k calories to get it out of my system then went right back to tracking.

My hips are so bad when squatting when I squat even just the BAR, my right toes gradually point outward. Something is up. It's miserable for me doing squats and I don't make gains. Leg press I feel good and I enjoy doing them, progressing. I want to hit 540 leg press b4 squatting again and see how it feels then.

um, how about you squat and point the toes of your both feet outwards, at like 30 degrees or 45 or whatever your right foot is wanting to point to?

revolutionary, I know

That's not how it works

5/11/16
161.6 lbs

Upper Body/ Abs/ Cardio (2 miles)
DB flat bench 4x10
65x10
75x8
80x8 x3

DB extensions
65x8 x3

Close grip bench 3x10
155x8 x3

DB rows 4x10-12
60x8
70x10 x3

Lat pulldowns on V-Bar 4x10-12
160x12
180x8 x2
180x7

Incline flys 4x8-10
30x12
35x10 x2

Rope pushdowns 3x8-10
57.5x8 x2
50x8

Cable crunches 2x10
57.5x10
72.5x8 x2

Hanging straight leg raises 2x10
x8 x2

Treadmill 2 miles @14:35

Alright.. Officially Done with my cut.

Ended my bulk eating 3,855 calories (225p/525c/95f), lifting 5x week, 3 miles a week cardio.
Ended my cut eating 2,335 calories (220p/240c/55f), lifting 6x week, 12 miles a week cardio.


Measurements
End of Bulk
Waist: 32"
Chest: 39"
Right arm unflexed: 13.5"
Right arm flexed: 14.5"
Right quad flexed: 23.5"
Right calf unflexed: 16"

Strength
Squat: 225x3
DL: 275x5
Bench: 245x2
DB incline press: 95x5
DB shoulder press: 80x4



End of Cut
Waist: 29"
Chest: 38"
Right arm unflexed: 13"
Right arm flexed: 14"
Right quad flexed: 23"
Right calf unflexed: 17"

Strength
Leg press: 430x5
DL: 225x6 (Havent done them srsly for 1 month due to neck strain)
Bench: 205x5
DB incline press: 85x5
DB shoulder press: 60x8
Pull ups: 45x8
Front Raises: 40x8
DB standing curls: 40x8



176 to 161





Back




Happy with where I am at 161 lbs, don't look overly skinny like my previous cuts and went from 270x8 to 430x5 on leg press





No pump in the morning

Your calves are the same size as mine lol

haha I've always had big calves, prob due to cross country.

Looking good. Crazy that you added an inch to calves during cut. Are those reversed?

Damn daniel! Gj!

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