Friday April 13, 2018:
Morning Weight: 178.0 Calories: ~2000 247 P/165 C/42 F
Shoulders and Arms:
Seated DB OHP: 45 x 15, 60 x 15, 70 x 6, 8, 50 x 18+ (Lowered the weight to focus on form)
Lateral Raise: 30 x 10, 12, 12 Drop to 20 x 9
Facepull: 54.0 x 20, 20, 24
Single Arm Bicep Curl: 30 x 10, 10, 10, 10
DB Skullcrusher: 30 x 13. 13. 12+
Rope Hammer Curl --> Overhead Rope Tricep Extension --> Front Delt Rope Raise Superset: 52.5x 15, 15, 15 --> 42.5 x 15, 15, 15 --> 32.5 x 15, 15, 15
Tricep Kickbacks: 10x15, 15, 17+ Drop to 7.5x8+ Drop to 5 x 8+
Preacher Curl Machine: 70 x 15 Drop to 55 x 10 Drop to 40 x 10 Drop to 25 x 22+
Thoughts: Fatigued as all hell- really dragged as throughout this workout. Focused on DB OHP form, which explains the drop in weight. Overall decent pump, with only one day of cutting left.
Meal 1: 264 g Chicken Breast, 400 g Mixed Veggies
Meal 2: 454 g Non-Fat Plain Greek Yogurt, 10 g Chia Seeds, 35 g Homemade Peanut Butter
Meal 3: 350 g Chicken Breast, 360 g Onion, 465 g Stir-Fry Vegetables, 14 g Butter Spread
Meal 4: 8 oz almond milk, 50 g MyProtein Strawberry Cream Whey Isolate
Saturday April 14, 2018:
Morning Weight: 177.0 Calories: ~2000 244 P/ 164 C/ 42 F
Chest, Calves, and Abs:
Bench Press: 185 x 10, 205 x 7, 225 x 3, 3, 185 x 9+
Low Angle Cable Fly: 22.5 x 17, 13, 12 Drop to 12.5 x 12
DB Chest Pullover: 65 x 12, 12, 13
Barbell Calf Raises: 225 x 20, 20, 23 Drop to 135 x 32
Seated Calf Raises: 70 x 20, 20, 32
Ab Rollout: 3 Sets of 8
Decline Sit-Ups: 3 sets of 10
Cable Crunches: 72.5 x 12, 12, 12
Thoughts: LAST. WORKOUT. OF. THE. CUT. Felt good today, nothing to report. 3200 to start on my rest days, 3700 on training days. Time to get BIG.
Sunday April 15, 2018:
Morning Weight: 176.6 FBG: 88 BP: 119/64 Pulse: 60 Calories: ~3200 Approximate Macros: 278 P/ 299 C/ 98 F
End of Cut Measurements:
Waist (at Belly Button): 30.5"
Bicep: 15" (no pump, but still
)
Leg: 22"
Neck: 15"
Chest: 43"
Calf: 13.5"
Planned Meals:
Meal 1: 6 Large Eggs, 14 g Butter Spread, 200 g White Mushrooms, 150 g Onion, 200 g Strawberries
Meal 2: 250 g Chicken Breast, 400 g Mixed Vegetables, 45 g White Rice
Meal 3: 454 g Plain Greek Yogurt, 14 g Homemade Peanut Butter, 200 g Strawberries, 55 g Granola
Meal 4: 300 g 88% Lean Ground Beef, 90 g White Rice, 100 g White Mushrooms, 150 g Onion
Meal 5: 8 oz Almond Milk, 50 g MyProtein Whey Isolate Strawberry Cream
This is an example of my rest day meals (lower carb, higher fat).