T Nation

HonestIago's Cutting Log


#1

Restarting a log on here to track the progress of a cut which some very kind and knowledgeable people have agreed to advise me on.

I am 20yo, 5'10 and weighed 92.9kg in the gym today. Body fat is too high. Current 1rms are a 150kg squat, 125kg bench and a 205kg deadlift. I could do 17 BW chins last time I tried. At the moment I am on a Push-Pull-Legs routine though that may change.

The general approach will be a carb-cycling diet using intermittent fasting containing paleo-friendly foods for the most part. Obviously this is not an ideal time of year to start a diet but I still aim to lose some scale weight between now and commencing very precise dieting after Christmas is over.

Today was Pull day:

Deadlift
60kgx5
100kgx3
140kgx3
160kgx1
175kgx5
160kgx6

Chin
BWx10
BW plus 15kg: x5,5,4,4,4

Face Pull
4x10 lightish weight

Chest Supported Row
3x10

Machine Preacher Curl
4 sets to near failure with partial reps at the end of each set.

Then did some conditioning work:

Mountain Climber 10x1min hard effort rounds with 1 min rest periods

20kg KB/Burpee ladder:
1xsnatch per side
1xburpee
2xsnatches per side
2xburpees etc etc all the way to 10 of each. Had to rest between sets nearer the end. Total of 110 snatches and 55 burpees. Murder.


#2

Sounds good on the whole keep up the hard work.

You do the circuit by yourself? Effort


#3

Cheers! Yes did the conditioning stuff myself though slacked on the rest periods a bit on the KB/burpees.


#4

Leg Day:

Back Squat
60kgx5
100kg 10x10

Glute Ham Raise
BW 3x10

No legs in 2 weeks so went all out today!


#5

Push

Standing BB Press
bar x5
40kgx3
45kg 2x3
50kg 2x3
55kg 2x3

Flat BB Bench
60kgx3
65kgx3
70kgx3
75kgx3
80kgx3
82.5kgx3
85kgx3
87.5kgx3
90kgx3
92.5kgx3
95kgx3

Dips
BW plus 20kgx3
plus 22.5kgx3
plus 25kgx3
plus 27.5kgx3
plus 30kgx3
plus 32.5kgx3
BW x10

OH Tricep Rope extension
5x10 ramped

Tricep pushdowns
stripset

Focused on explosiveness on pressing movements and felt good. Will aim to slowly add volume.


#6

Hey man where bouts in Scotland you train?


#7

Hi there I train in Edinburgh.

Pull

Deadlift
70kgx5
110kgx3
140kgx3
160kgx1
177.5kgx2...bleh
160kgx3

Chin
BWx10
BW plus 15kg x5,4,4,4,3,3
BWx some more

Face Pull
3x10

Seated Cable Row
3x10

Cable Curl
Stripset

Gym was very cold and deadlift was awful. Otherwise not too bad.


#8

Ahh nice, I train in the burg aswell, if your looking for a free place to train I'll pm u my number, got a home gym with 2 racks and plenty of other pl/strongman equipment if your interested


#9

Rolled Legs and Push together. Walked 7 miles in the snow to the gym and trained fasted.

Standing BB Press
bar x5
40kgx3
42.5kgx3
45kgx3
47.5kgx3
50kgx3
52.5kgx3
55kgx3
57.5kgx3
60kgx3
62.5kgx3

Back Squat
60kgx5
90kgx3
110kgx3
120kgx3
130kgx3
140kgx3

Flat BB Bench
60kgx3
65kgx3
70kgx3
75kgx3
80kgx3
82.5kgx3
85kgx3
87.5kgx3
90kgx3
92.5kgx3
95kgx3
97.5kgx3
100kgx3

Dips
BW plus...
10kgx3
12.5kgx3
15kgx3
17.5kgx3
20kgx3
22.5kgx3
25kgx3
27.5kgx3
30kgx3
32.5kgx3
35kgx3

All ramped stuff was nice and fast. Squat a little off but not too worried.


#10

Sweet, where bouts do u live in the burgh? U ever go to the CSE?

Also good Job on the fasted training iago, effort.


#11

Pull

Deadlift
70kgx5
110kgx3
140kgx3
160kgx1
180kgx3 (meant to be 177.5 but plates unavailable)
160kgx6

Chin
BWx10
plus 15kg x5,4,4
BW x some more

Face Pull
4x10

Cable Row
4x10

Cable Curl
5 sets failure

Feel a little fatter after Christmas (2lbs to be precise) but will shed it again in no time.


#12

Nice progress man, keep it up.


#13

Cheers Jonny I'm hoping with consistency I can get my DL back to being more respectable even while cutting. Regards starting my diet properly that will be the 3rd of January. Honestly can't wait to start after the (relatively controlled) excesses of Christmas! Also well done on your transformation, awesome motivation for me!


#14

Cheers, think it's being posted in an article on leangains soon. I think you can realistically bring a lift up while dieting just from regaining motor patterns etc. I wouldn't worry about christmas excesses, you're not on a time constraint just use it as motivation to stay consistent when you start. Any questions or worries just ask on the thread.


#15

Upper Body Pressing and Legs

Standing BB Press
bar x5
40kgx3
45kgx3
47.5kgx3
50kgx3
52.5kgx3
55kgx3
57.5kgx3
60kgx3
62.5kgx3
65kgx3

Flat BB Bench
65kgx3
70kgx3
75kgx3
80kgx3
82.5kgx3
85kgx3
87.5kgx3
90kgx3
92.5kgx3
95kgx3
97.5kgx3
100kgx3
102.5kgx3

Back Squat
bar x10
70kgx5
90kgx3
110kgx3
120kgx3
130kgx3
140kgx2 (bleh)
100kgx20

Hamstring stuff.


#16

Pull (no deads)

Pullups
BWx50 (first set 14 reps=PB!)

Face Pull
5x10

Seated Row
5x10

Machine Preacher Curl
4-5 sets

Day 3 of Cut: 2547cals, 308P, 285C and 22F. Fat was a little low but otherwise fine I think. Will fine tune high/med/low days as I go.


#17

Day 4: No training so low carbs - 2129cals, 280g Protein, 62g carbs, 78g fat


#18

good log mate, i havent noticed you logging in the other site, never knew u came here too happy new year


#19

Haha cheers same to you hope training is going well!

May as well log macros for today as I'm here. No training (still sore)but legs tomorrow:

2068cals, 256g protein, 174g carbs and 40g fat.


#20

yeah going well, doing 5/3/1, logging on other site, just like coming here too, alot of good advice and articles.