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Get To Work Log

I think you can increase the calories at 230, I was at like 27-2800 cals when I was at that weight a few months back. Now at 213. I think that's a hefty test dose, so you'll probably be putting on a few lbs of muscle while dropping fat. If it were me if drop the dose a little and focus strictly on fat loss, which you have a good amount to lose, depending on how lean you want to get. I was at 265 this time last year, so it's a slow go at this age( I'm 41).
You'll want calories a bit higher so there's plenty to drop over the course of cutting for x amount of months.
Do you have rough end weight or bf% for a goal?
I have a few more weeks of cutting after vacation/ holidays before I maintain for a bit.
Good luck, def solid base, wide lats!

* I really need to proof read before hitting 'post'..
 
Day off from lifting today, hit the treadmill for 30 min, mix of walking, jogging, and sprinting. 1.8 miles, 185 cal.


c2857bf19e6bdd85172078ef7a6e0fa9.jpg



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Curlieque said:
I think you can increase the calories at 230, I was at like 27-2800 cals when I was at that weight a few months back. Now at 213. I think that's a hefty test dose, so you'll probably be putting on a few lbs of muscle while dropping fat. If it were me if drop the dose a little and focus strictly on fat loss, which you have a good amount to lose, depending on how lean you want to get. I was at 265 this time last year, so it's a slow go at this age( I'm 41).
You'll want calories a bit higher so there's plenty to drop over the course of cutting for x amount of months.
Do you have rough end weight or bf% for a goal?
I have a few more weeks of cutting after vacation/ holidays before I maintain for a bit.
Good luck, def solid base, wide lats!

* I really need to proof read before hitting 'post'..
Click to expand...

Thanks for that, I was actually thinking of dropping the dose to 400mgs next week then 300mgs the following week and coasting there. I’m finding the 500mgs is messing with my blood pressure a bit so definitely want to watch that.


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BigCruz said:
Thanks for that, I was actually thinking of dropping the dose to 400mgs next week then 300mgs the following week and coasting there. I’m finding the 500mgs is messing with my blood pressure a bit so definitely want to watch that.


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Click to expand...
300mg is plenty..focus on the diet & work..
Consistency is key.
 
25 minutes of fasted cardio on the treadmill before work.

Felt kind of rushed today don’t think I took sufficient time to warm up. Was a bit stressed out from work.

Pulldowns:
Close grip - 150 x 12, 150 x 10
Medium Grip - 130 x 12, 140 x 10
Wide Grip - 150 x 12, 160 x 10

T bar Row:
135 x 12
160 x 10
175 x 8
185 x 7

DB Pullovers:
50 x 15
55 x 12
55 x 11
60 x 10

Rack Pulls: Love these since I don’t deadlift anymore, I feel these give me the same type of work.
225 x 8
335 x 7
365 x 8

Leg Raises: 26,20,16,13

Calf Raises:
135 x 25
185 x 20,18,15,14


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BigCruz said:
25 minutes of fasted cardio on the treadmill before work.

Felt kind of rushed today don’t think I took sufficient time to warm up. Was a bit stressed out from work.

Pulldowns:
Close grip - 150 x 12, 150 x 10
Medium Grip - 130 x 12, 140 x 10
Wide Grip - 150 x 12, 160 x 10

T bar Row:
135 x 12
160 x 10
175 x 8
185 x 7

DB Pullovers:
50 x 15
55 x 12
55 x 11
60 x 10

Rack Pulls: Love these since I don’t deadlift anymore, I feel these give me the same type of work.
225 x 8
335 x 7
365 x 8

Leg Raises: 26,20,16,13

Calf Raises:
135 x 25
185 x 20,18,15,14


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Click to expand...
We all have the good days and bad days bro. Just make sure you give yourself more time so when works not killing you you will crush it
 
SB Labs
Meetketchup said:
Yet nobody has asked about calories and macros. The two most important things in a cut. Where are you currently and might want to think about moving to a spilt where you hit each muscle 2x week. Just a suggestion.
Click to expand...

Still tweaking it a bit. My goal was 2100 calories, 180g protein. Yesterday however I hit 1900 calories, 200g of protein and I felt absolutely stuffed all day almost to where I’m uncomfortable. I’ve always struggled when I try to eat that much. Food consist of chicken, rice, some vegetables and protein shake.


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BigCruz said:
Still tweaking it a bit. My goal was 2100 calories, 180g protein. Yesterday however I hit 1900 calories, 200g of protein and I felt absolutely stuffed all day almost to where I’m uncomfortable. I’ve always struggled when I try to eat that much. Food consist of chicken, rice, some vegetables and protein shake.


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Click to expand...
Those are pretty low calories for a guy your size. What has your weight done this far since being on them?
 
Meetketchup said:
Those are pretty low calories for a guy your size. What has your weight done this far since being on them?
Click to expand...

I haven’t been consistent in tracking so going to try nailing it down this week, then make adjustments. Weight has gone up in the last few weeks but I’ve been wilding out on the weekends.


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BigCruz said:
I haven’t been consistent in tracking so going to try nailing it down this week, then make adjustments. Weight has gone up in the last few weeks but I’ve been wilding out on the weekends.


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Click to expand...
“wilding out” on the weekends can fuck up a weeks worth of dieting and progress. I know you know this but you have to dial this thing in if you want to see any meaningful changes in a reasonable time.
 
WheyMoreTraps said:
“wilding out” on the weekends can fuck up a weeks worth of dieting and progress. I know you know this but you have to dial this thing in if you want to see any meaningful changes in a reasonable time.
Click to expand...

For sure, exact reason why I wanted to start this log. Every now and then just need someone to tell me to get my shit together.


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Good session today, I started cramping up from my left hammy for some reason, not sure what the heck was going on there.

Bench:
225 x 10
230 x 10
235 x 8
225 x 8

Incline Press:
185 x 8
195 x 7
200 x 6

Db Press:
65 x 14
75 x 8
Form started to suffer, went down in weight.
65 x 10
55 x 12

Deep pushups: 10,9,8,6

Over and Back Shoulder Press:
65 x 18
95 x 10
95 x 11

Rear Delt Fly:
20 x 25,20,18

John Meadows 6 ways:
5 x 12
7.5 x 10,10


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