Dude you must run through the gym if you get all that crap done in 70 minutes

Sounds about right to me. Only parts that would really slow him down would be the rest between BP or incline sets. It's amazing how much work you can get done when you keep your rest to 1-2 min between all your sets.

Pics are coming once the cut is done, hopefully by the end of August.

Pretty much this; I can probably squeeze it down to 65 minutes once I get back to eating at maintenance -- I'd guess that would give me some extra energy that would allow me to chip away at the rest times if I so desire.

Weight this morning: 193.0

Felt pretty run down when I got home from work this morning; just going to try to get more sleep and grind through it. I feel like I can get down to 190 in the next two to three weeks and then re-evaluate.

Obv your body is telling you to listen to the old lady. Actually you could probably negotiate some awesome desserts when your cut ends.

Certainly possible, although it's just as likely my night owl tendencies mean I'm not getting enough sleep.

She already made me those chocolate peanut butter oat bars, and I'm sure she'd make me more stuff if I asked. She's actually been pretty supportive, especially with how aspy I am and how long this has taken.

We're the same weight now monte. yer fat. cut.

I'm 2 inches taller than you, so you're fatter and should cut more

but dem squats/dls

You're right, cutting more has been shown to improve one's lifting totals, I'll stop being such a slacker.

Weight this morning: 192.2; nice to get back to where I was so quickly.

7/31

DL 5x225, 3x255, 5x285
FS 5x105, 5x120, 5x135
Bulg SS 2x10x15
Pullthroughs 3x12x60
Hypers 3x15xbw+45
Pullups 2x8, 1x6xbw
Hammer Machine Row 3x10x100
RKC Planks 3x30 sec x bw
Pallofs 3x12x35

Everything felt pretty good; would have liked to have gotten a six rep on DL, but I had trouble locking out the fifth so I decided discretion was the better part of valor. I dropped down a bit in weight for FS, narrowed my stance a tad, and concentrated on shoving my knees out for the entire movement and it felt great. I'd been having pain on the outside of my left knee since Saturday's squats, but it lessened after today's FS so hopefully I'm working it out.

ART again tomorrow morning, hopefully I keep getting good news. My shoulder is cracking a bit more, so maybe that means it's loosening up? It's not painful or unstable, I just end up reach a little further than normal and feel something stretch/give a little bit -- hard to explain. Feeling pretty good about things though, my jellydick lower body lifts notwithstanding.

Weight this morning: 192.0

Got ART this morning, and she said it didn't seem like I had many adhesions anymore, just that I don't really have good control of my left scap/lat region, although it is improving. So we're going to dial back the sessions, she's giving me exercises to do at home, and hopefully I'll get this worked out in the next few months.

I definitely do have much better ROM in the shoulder, though, so it seems like this was a good exercise to do. Might look into getting semi-regular myofascial massages to keep things loose, now that I'm rolling down the other side of the hill

Weight this morning: 191.6; looking critically at my midsection, 188 may not quite do it, but who the hell knows; I'll be posting progress pics once I get to that number anyway and we'll see what the evaluators say.

8/2
Press 5x120, 3x135, 3x152.5
CG Bench 5x165, 5x190, 5x215
Incline DB Flye 3x15x25
Cable Front Raise 2x10x12.5
Cable Lateral Raise 2x10x10
Chins 2x10, 1x8xbw
DB Row 2x10x70, 10x55 (w/fatgripz for last set)
Facepulls 3x12x45
Shrugs 2x12x90
1 Arm Pulldown (left only) 3x12x40
EZ Curl 2x10, 1x8x65
DB Hammer 3x10x20 all w/ fatgripz

I feel like I can get to 190 by the end of next week if I have a reasonable weekend; we don't really have anything outlandish planned so I'm just going to try to stay the course.

You probably have fat distribution like me, since you have high cholesterol also. Are your arms getting pretty lean? My lean limbs distorted my view of bodyfat completely.

Also keep in mind how vastly different you look with lowbf+low lbm vs medium bf+high lbm. realbusto taught us this well. I will be curious to see what you look like at 188. My recommendation to all of the cutters now is to get to a low but not ridiculously low bf and then finish with a recomp. You won't really start to look the way you want to look until you balance bf loss with lbm gain.

My arms aren't quite as lean as yours were in the golden loco pic, but I've got a fair bit of definition now, especially in my front delts, although you have to look for it because I'm pasty and white. The saying "the first place you gain is the last place you lose" definitely applies to me, though.

This may well be true, I guess we'll see what happens when I lose a bit more. Omron has me hovering around the low 10.x%s in the morning when I'm dehydrated (which is supposedly not the optimal time to measure) so who knows what the number actually is. I haven't been logging the readings, or taking them every day, but I should probably start.

In any case, I was planning on eating around maintenance for 6-8 weeks at least before bulking, so if recomping is happening at that point then more power to me I guess.

Weight this morning: 190.8.

8/3
HBBS 5x165, 5x175, 5x185, 5x195
RDL 5x165, 5x190, 5x215
SGRP 2x8x185, 1x8x195
Pullthroughs 3x12x60
Hypers 3x15xbw+45
Pullups 6x+15, 6x+20, 4x+25
Hammer Machine Row 3x12x90
Widegrip Pulldown 3x15x75
RKC Planks 3x30 sec x bw
Pallofs 3x12x35

Really focused on shoving my knees out and keeping my back tight on the squats; the outside of my knee was still feeling a little iffy so I kept the weight relatively light. I'm not sure where my straps are, and my grip definitely was the weak point on the rack pulls. I have a cookout to go to this afternoon/evening, so I'm going to try to resist the siren song of the nomzies

Damn Monte gaining steam on the weight loss! Nice pullups too. Might be time for you to join the muscle up club.

Clapclap.jpg

I would be interested to hear a morning reading compared to an evening reading.

Eh, I probably have a ways to go on that.

Pretty sure I read somewhere that morning readings (i.e. first thing) are less reliable due to dehydration and whatnot (loss of lean mass).

I just took it after my workout and got 8.4%, so maybe I'm in the 12-ish% range right now, who knows. Might have to bite the bullet and go down to 185, I've still got the loco cottage cheese over my lower abs.

Losing weight consistently lately. You might be there in no time.

There's an outside chance I can get to 185 by the end of August; we'll see. I can do one more month I think.

8/5
Bench 5x205, 5x220, 5x235
Incline 10x105, 10x125, 8x145
DB Bench 2x10x85
DB Flye 3x12x30
Cable Front Raise 2x11x12.5
Cable Lateral Raise 2x11x10
Chins 6x+20, 6x+25, 6x+30
1 Arm DB Rows 10x65, 10x85
Facepulls 3x12x45
DB Shrugs 2x15x90
1 Arm Pulldown (left only) 3x12x40
EZ Curl 2x10, 1x9x65
DB Hammer 3x10x25

Weight this morning: 192.4 -- **** weekends. Hopefully I can ratchet down to 190 even by the end of the week before eating out gets back to me again.

One thing I've noticed is that my shoulders feel like they've gotten a little bigger on the outside, and I have a bit better ROM. I'm going to attribute that partly to the workout, partly to the ART, and partly to Syndrom's shoulder prehab stuff I've been doing every night. Good times.

Why? Generally you'll get quicker results by cutting all the way then slow bulk your way up. Ain't nobody in H&F gonna go down to ridic low BF anyways though so it don't matter.

I have no idea what is optimal, nor do I particularly care. I've been at this cut for long enough that I want to see what I actually look like at some reasonable approximation of 10%, so that's what I'm going to do, and it'll probably end up being in the 185-188 range.

Well, you're close to that goal, so you might as well hit it and see how you look.

I guess you're already doing this.

Carry on.