AK's Journal

Session 64 - Shoulders/Triceps

Seated Dumbell Shoulder Press

20kgx10
22.5kgx10
25kgx8
25kgx8

Good reps, gonna aim for 10 reps on the 25's next week.

Lateral Raises

10kgx10 - Drop-set of 7.5kgx5
10kgx10 - Drop set of 7.5kgx5
10kgx10 - Drop set of 7.5kgx5

Close Grip Bench Press

50kgx10
50kgx10
55kgx8

Fck me these were hard

Tricep Dips

BWx8
BWx6+2 negatives
BWx6+1 negative

Where has my strength gone

Face Pulls - Cable

20kgx10
22.5kgx10
22.5kgx10
22.5kgx10

40 minutes cardio done, average bpm between 115-125.

40 mins cardio done this morning, average bpm 115-120.

Cut is going very well for nearly 7 weeks in. Arms are starting to come out a little bit, and i'm feeling like i'm carrying less around my stomach than before

ORIGINAL: Ak_88

40 mins cardio done this morning, average bpm 115-120.

Cut is going very well for nearly 7 weeks in. Arms are starting to come out a little bit, and i'm feeling like i'm carrying less around my stomach than before

Hi Mate,

Well done on the cut mate... I'm 5 days into mine

Sounds like you're making good progress BTW

Just had a read through from page 6 (the start of your cut).

Seems like it's going ok, getting a nice steady weight loss there.

All cutting journals definitely need some pics though!

Thanks for the responses guys

It hasn't really felt like a cut per cé tbh. I'm carb cycling and i've not felt flat, tired or weak. Strength generally didn't change for the first 4-5 weeks, the 2 weeks i had off over easter training was non-existant, although diet was relatively good. Hopefully i can get from down to around 175 or so (lower or higher as the mirror dictates) as easily.

Cutting pictures will be posted as soon as the cut is done, nothing in between

Session 65 - Back/Traps

Deadlifts

100kgx6
120kgx6
130kgx6
135kgx3

Strength down a bit but was to be expected, happy with the weight still.

Wide Grip Chins

BWx9
BWx9
BWx9
BWx8

Bent over Barbell Rows

60kgx8
70kgx8

Switched to DB rows after this, 25kgx8, 27.5kgx8

Hey there! Decided to stop by as I am on a cut also. What kind of response have you had to the A.M. cardio? I haven't been doing it as consistently as I should, but I wanted to know what kind of progress you have had with it? Also, what is your diet like? Good progress so far, you will be shredded in no time!

Hey buddy

Although i can't really isolate one area of my weight loss (as it's been all go since i started), i've found that doing AM cardio 3-5 times a week (sometimes more, where lectures permit), then weights later in the day, followed by another 40 mins cardio PWO with some glutamine in between has helped me to no end.

I'm carb cycling on my diet, from mon-sun it's Low, High, Low, High, Low, Med, Low, or something like that

Weigh Inn

Original Weight - 205
16/3/07 - 199.6 lbs
23/3/07 - 197.6 lbs
16/4/07 - 193 lbs
23/4/07 - 191 lbs

Weight loss this week: 2 lbs

Total weight loss 14 lbs

Another steady week's weight loss. Aiming to drop 15-20 lbs more, hopefully it won't be too taxing.

40 minutes cardio done this morning, BPM between 115-125.

Session 66 - Chest/Bi's

Flat DB Bench Press

22.5kgx10
25kgx10
27.5kgx9

Strength returning now, these were good

Incline DB Bench Press

22.5kgx10
25kgx10
25kgx10

Chest Dips

BWx8
BW+1.25kgx8

Seated EZ Bar Curls

Concentration curls this week;

10kgx12
12kgx12
15kgx12

Alternate Seated Hammer Curls

10kgx10
10kgx10
10kgx10

40 mins cardio also done PWO - Average BPM was 120-125.

Session 67 - Legs

Squats

60kgx10
70kgx10
80kgx10
90kgx10

Leg Press

120kgx10
140kgx10
150kgx10
160kgx10

Stiff Legged Deadlift

60kgx8
70kgx8
80kgx8
85kgx8

Calf Raises

81kgx25x25x25x3

good going on the weight loss mate. excellent progress.

what are you looking like........flat, flabby, hard smooth..........cut???

ORIGINAL: carl19

good going on the weight loss mate. excellent progress.

what are you looking like........flat, flabby, hard smooth..........cut???

I feel a bit flat but that may just be because my chest is sh1t

Mentally i feel fine, carb cycling seems to prevent any sort of real fatigue and lack of alertness.

I feel like i've lost a fair bit around my waist and belly, jeans/shorts are definately looser, and my obliques look like they might come out for a visit towards the end

Session 64 - Shoulders/Triceps

Seated Dumbell Shoulder Press

20kgx10
25kgx8
27.5kgx7+1
27.5kgx7+1

Lateral Raises

10kgx10 - Drop-set of 7.5kgx7
10kgx10 - Drop set of 7.5kgx7
10kgx10 - Drop set of 7.5kgx7

Close Grip Bench Press

50kgx10
60kgx8
55kgx8

Tricep Dips

BWx8
BWx8
BWx6

Face Pulls - Cable

20kgx10
25kgx10
27.5kgx10

Session 69 - Back/Traps

Deadlifts

120kgx6
130kgx6
140kgx4.5
130kgx5

Strength returning but bugger me sidewise these took it out of me

Pendlay Rows

Including these from now instead of inverted rows.

40kgx8
50kgx8
55kgx8

Bent over Barbell Rows

50kgx8
60kgx8

Wide Grip Chins

BWx8
BWx7
BWx7
BWx6

Incline DB Shrugs

17.5kgx10
20kgx10
22.5kgx10

Absolutely shagged after this session, having enough trouble thinking straight

Weigh In

09/03/07 - 205
16/3/07 - 199.6 lbs
23/3/07 - 197.6 lbs
16/4/07 - 193 lbs
23/4/07 - 191 lbs
30/4/07 - 189 lbs
Weight loss this week: 2 lbs

Total weight loss 16lbs

Another 2 lbs off this week, nice and steady.

40 minutes cardio done this morning too, BP between 115-125.

pics. Pictures are integral to a journal

Before and after pictures will be posted once the cut is finished

My mate knocked this up in photoshop, thought you might find it funny

The weight is dropping off AK, good going.