It’s been a long time since I posted anything on here but here we go. I’ve been on “the comeback” on the lifting side of things for a little over a year now and it has been one crazy ride. After several years of inconsistent lifting, barely eating, and losing all direction in life I had turned into 176 lb skinny fat guy. After deciding enough was enough I went on a year long bulk and went from 176 to 196. In May I decided I needed a change of pace and have been through many cyclical cuts to try and get as lean as possible and that’s where I am at now.
Kevin's Log: Chasing Goals & Learning As I Go
Here are some comparison photos. In the top photo on the left was 1 month back into lifting seriously, the middle was at the beginning of my first cutting cycle in March, and the photo on the right is where I was at the end of June. I had more recent photos of where I am at but lost them when my phone broke.
Okay now down to the interesting stuff. Right now I am in my 1st of 2 “intensification blocks” in my current program. My training is split up like so:
Monday: Legs (Heavy/Hypertrophy)
Tuesday: Chest & Shoulders (Heavy/Hypertrophy)
Wednesday: Moderate Intensity Cardio/Abs
Thursday: Back (Heavy/Hypertrophy)
Friday: Legs (Heavy/Strength)
Saturday: Biceps & Triceps (Pump)
Sunday: Moderate Intensity Cardio/Abs
My diet is a carb cycling plan and set up as so:
Monday & Thursday
Meal 1
4 eggs
1/2 tablespoon coconut oil
4 caps flameout
Preworkout
1 Finibar
Intraworkout
2 scoops Plazma
Postworkout 1
2 scoops Mag10
Postworkout 2
1.5 scoops whey
1/2 cup cream of rice
1 tablespoon peanut butter
Meal 2
4 oz Salmon
2 cups Teriyaki Noodles
Meal 3
1.5 scoops Whey
2 packets plain oatmeal
1 tablespoon walnut butter
Meal 4
4 oz salmon
2 slices Ezekiel bread
2 tablespoons sugar free grape jelly
3239 calories, 72 grams fat, 377 carbs, 270 protein
Tuesday
Meal 1
4 eggs
1/2 tablespoon coconut oil
4 caps flameout
Preworkout
1 Finibar
Intraworkout
2 scoops Plazma
Postworkout 1
2 scoops Mag10
Postworkout 2
1.5 scoops whey
1/2 cup cream of rice
1 tablespoon peanut butter
Meal 2
3 oz 95% Ground Beef
4 slices Ezekiel Bread
1 slice Fat Free Cheese
2 tablespoons sugar free grape jelly
Meal 3
1.5 scoops Whey
1 tablespoon walnut butter
Meal 4
3 oz chicken
4 caps flameout
2699 calories, 66 grams fat, 271 carbs, 253 protein
Friday
Meal 1
4 eggs
1/2 tablespoon coconut oil
4 caps flameout
Preworkout
1.5 Finibars
Intraworkout
1.5 scoops Plazma
Postworkout 1
2 scoops Mag10
Postworkout 2
1.5 scoops whey
1/2 cup cream of rice
1 tablespoon peanut butter
Meal 2
3 oz 95% Ground Beef
4 slices Ezekiel Bread
1 slice Fat Free Cheese
2 tablespoons sugar free grape jelly
Meal 3
1.5 scoops Whey
1 tablespoon walnut butter
Meal 4
3 oz chicken
4 caps flameout
2691 calories, 68 grams fat, 273 carbs, 247 protein
Saturday
Meal 1
4 eggs
1/2 tablespoon coconut oil
4 caps flameout
Preworkout
1 Finibar
Intraworkout
1 scoop Plazma
Postworkout 1
2 scoops Mag10
Postworkout 2
1.5 scoops whey
3/8 cup cream of rice
1 tablespoon peanut butter
Meal 2
4 oz Salmon
1 slice Ezekiel Bread
1 tablespoons sugar free grape jelly
Meal 3
1.5 scoops Whey
1 tablespoon walnut butter
Meal 4
4 oz Salmon
2169 calories, 65 grams fat, 173 carbs, 225 protein
Wednesday & Sunday
Fasting Day (Only calories coming from power drive and a BHB Salt supplement*
Approximately 4560 calories
Legs (Week 1, Day 1)

Cybex Leg Curls
70 x 15
80 x 12
90 x 9
100 x 6 (LIMIT) 
Squats
45 x 3
95 x 3
135 x 3
175 x 3
205 x 3
225 x 2
245 x 1
255 x 1 (LIMIT) 
Box Squats  8 x 3 w/ 115 (60 seconds rest)

Banded Leg Press
Unloaded + doubled reds x 8
1 pps + doubled reds x 8
2 pps + doubled reds x 8
3 pps + doubled reds x 8
4 pps + doubled reds x 8
4 pps + doubled reds x 8
4 pps + doubled reds x 8 (HARDLIMIT) 
Leg Extensions (2 sec flex)
100 x 10
100 x 10
100 x 10 (HARDLIMIT)
Chest & Triceps (Week 1, Day 2)

Banded Flat Hammer Strength Press
45 + doubled reds x 8
45 + doubled reds x 8
45 + doubled reds x 8
45 + doubled reds x 8 (LIMIT) 
Incline Bench
45 x 6
95 x 6
125 x 6
145 x 6
155 x 6
165 x 6 (HARD) 
Reverse Band Bench (Black Bands)
90 sec rest
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5 (HARD) 
Reverse Band JM Press (Black bands)
135 x 8
135 x 8
115 x 8
115 x 8
115 x 8 (LIMIT) 
Rope Pushdowns with Fat Gripz
25 x 10
25 x 8/20 x 2
20 x 10
20 x 10
20 x 10 (LIMIT)
Back (Week 1, Day 3)

Meadows Row
50 x 8
50 x 8
50 x 8
50 x 8 (Challenging) 
One Arm Barbell Rows
35 x 8
35 x 8
35 x 8
35 x 8 (HARD) 
Banded DB Pullovers
32.5 + red band x 12
32.5 + red band x 11
32.5 + red band x 8 (LIMIT) 
Banded Facing Away Pulldowns
60 + doubled red band x 12
60 + doubled red band x 9
60 + doubled red band x 8 (LIMIT) 
Weighted Hangs  Bodyweight + 60 lb dumbbell x 60 sec (EASY)

DB Shrugs  2 x 12 w/ 50’s (HARD)

Rack RDL
225 x 5
225 x 5
225 x 5
225 x 5 (HARD) 
Weighted Hyper Extensions
30 lb med ball x 10/bodyweight x 5 (LIMIT)
Legs (Week 1, Day 4)

Banded Single Leg Hip Thrusts (foot elevated on bench)
no rest between legs or sets
bw + red band x 8
bw + red band x 8
bw + red band x 8
bw + red band x 8 (HARD) 
Seated Smith DL
135 x 6
175 x 6
205 x 6
225 x 6
245 x 6 (HARDLIMIT) 
Reverse Band Box Squat
Doubled reverse reds
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5 (CHALLENGING) 
Cable Pull throughs
30 sec rest
50.5 x 8
50.5 x 8
50.5 x 8
50.5 x 8
50.5 x 8 (HARDLIMIT)
Chest & Shoulders (Week 1, Day 5)

Speed Bench
175 x 3 standard grip
175 x 3 close grip
175 x 3 wide grip
175 x 3 standard grip
175 x 3 close grip
175 x 3 wide grip
175 x 3 standard grip
175 x 3 close grip (MODERATE) 
Standing Lateral Raises
slight cheat
27.5 x 8
27.5 x 8
27.5 x 8
27.5 x 8 (CHALLENGING) 
Machine Rear Delts
50 x 25
55 x 20
60 x 15
65 x 12
70 x 9 (HARDLIMIT) 
Cage Press
45 x 3
65 x 3
85 x 3
105 x 3
125 x 1 (LIMIT)
Biceps, Triceps, Abs, & Calves

Occluded EZ Bar Curls w/ fat grips
30 sec rest
40 x 8
40 x 8
40 x 8
40 x 8
40 x 7 (LIMIT) 
DB Hammer Curls w/ fat gripz
12.5s x 8
12.5s x 8
12.5s x 8
12.5s x 8 (LIMIT) 
Reverse Curls
30 x 15
20 x 15
20 x 15
30 x 12 (LIMIT) 
Reverse Grip Pushdowns w/ fat gripz
22.5 x 12
22.5 x 12
22.5 x 12
22.5 x 12
22.5 x 8/3/1
22.5 x 11 (LIMIT) 
EZ Bar Lying Extensions w/ fat gripz
20 x 20
20 x 20
20 x 20
20 x 20 (HARDLIMIT) 
Seated Cable Rope Crunches
42.5 x 13
42.5 x 12
42.5 x 11
42.5 x 9 (LIMIT) 
Pulldown Crunches
80 x 15
80 x 13
80 x 10
80 x 8 (LIMIT) 
Decline KB Tibia Raises
1 sec flex
10s x 12
10s x 12
10s x 10
10s x 8 
Standing Calve Raises
2 sec stretch, 1 sec flex
10 x 8
20 x 8
30 x 8
40 x 7 (LIMIT)
Cardio (Week 1, Day 7)
 Treadmill
1 x 0.5 mile @ 5 mph (6:00)
1 x 0.25 mile @ 3 mph (5:00)
Legs (Week 2, Day 1)

Hip Thrusts on Leg Extension Machine
45 x 8
65 x 8
85 x 8
105 x 8
125 x 8 (LIMIT) 
Cybex Leg Curls
75 x 15
85 x 12
95 x 9
105 x 5.5 (LIMIT) 
Box Squats  8 x 3 w/ 145 (60 seconds rest)

Banded Leg Press
Unloaded + doubled blacks x 8
1 pps + doubled blacks x 8
2 pps + doubled blacks x 8
3 pps + doubled blacks x 8
4 pps + doubled blacks x 8
4 pps + doubled blacks x 8
4 pps + doubled blacks x 8 (LIMIT) 
Leg Extensions (2 sec flex)
100 x 15
100 x 15
100 x 15 (HARDLIMIT)
Chest, Triceps, Abs & Calves (Week 2, Day 2)

Banded Flat Hammer Strength Press
50 + doubled reds x 8
50 + doubled reds x 8
50 + doubled reds x 8
50 + doubled reds x 8 (HARDLIMIT) 
Incline Bench
45 x 5
95 x 5
125 x 5
145 x 5
165 x 5
175 x 5
185 x 3 (HARDLIMIT) 
Reverse Band Bench (Black Bands)
245 x 4
245 x 4
245 x 4
245 x 4
245 x 4 (CHALLENGING) 
Paused Reverse Band JM Press (Black bands)
135 x 6
135 x 6
135 x 6
135 x 6
135 x 6 (HARDLIMIT) 
Dual Handle Pushdowns w/ fat gripz
25 x 10
25 x 10
25 x 9
23 x 10
23 x 10 (HARDLIMIT) 
Swiss Ball Pike Ups
Yellow ball x 8
Yellow ball x 8
Yellow ball x 8
Yellow ball x 6 + 2 reverse dead bugs (LIMIT) 
Decline Tibia Raises
1 sec stretch/1 sec flex
10s x 12
10s x 12
10s x 12
10s x 9 (LIMIT) 
Standing Calve Raises
20 x 10 + 10 partials + 10 sec stretch
20 x 10 + 10 partials + 10 sec stretch
20 x 10 + 10 partials + 10 sec stretch
20 x 10 + 10 partials + 10 sec stretch (HARDLIMIT)
Back, Abs, & Calves (Week 2, Day 3)

Meadows Row
50 x 8
50 x 8
50 x 8
50 x 8 (HARDLIMIT) 
One Arm Barbell Rows
35 x 8
35 x 8
35 x 8
35 x 8 (HARDLIMIT) 
Banded DB Pullovers
32.5 + red band x 12
32.5 + red band x 12
32.5 + red band x 10 (LIMIT) 
Close/Neutral Pulldowns
120 x 9
120 x 8
120 x 6 (LIMIT) 
Weighted Hangs  Bodyweight + 90 lb dumbbell x 60 sec (MODERATE)

DB Shrugs  2 x 14 w/ 70’s (HARDLIMIT)

RDL
185 x 5
185 x 5
185 x 5
185 x 5 (LIMIT) 
Weighted Hyper Extensions
30 lb DB x 11/bodyweight x 5 (LIMIT) 
Swiss Ball Pike Ups
Yellow ball x 9
Yellow ball x 9
Yellow ball x 8
Yellow ball x 8 (LIMIT) 
Decline KB Tibia Raises
15s x 11/4/3 (LIMIT) 
Standing Calve Raises
30 x 11/4/3 (LIMIT)
Cardio (Week 2, Day 4)
 Treadmill x 20 min @ 3.3 mph
Legs (Week 2, Day 5)

Cable Pull Throughs
42.5 x 8
42.5 x 8
42.5 x 8
42.5 x 8 (HARDLIMIT) 
Seated Smith DL
45 x 5
95 x 5
145 x 5
185 x 5
215 x 5
235 x 5
255 x 5
275 x 5 (HARDLIMIT) 
Reverse Band Box Squats (Doubled Reds)
275 x 4
275 x 4
275 x 4
275 x 4
275 x 4 (CHALLENGING) 
Smith Stallions/Kneeling Squats
185 + green band x 6
185 + green band x 6
185 + green band x 6
185 + green band x 6
185 + green band x 6 (CHALLENGING) 
Bad Girl Machine
60 sec rest
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10 (HARDLIMIT)
Chest, Shoulders, Abs, & Calves (Week 2, Day 6)

Speed Bench
180 x 3 close grip
180 x 3 standard grip
180 x 3 wide grip
180 x 3 standard grip
180 x 3 close grip
180 x 3 standard grip
180 x 3 wide grip
180 x 3 standard grip (CHALLENGING) 
Standing Lateral Raises
slight cheat
27.5 x 10
27.5 x 10
27.5 x 10
27.5 x 10 (HARDLIMIT) 
Machine Rear Delts
55 x 25
60 x 20
65 x 15
70 x 12
75 x 9 (HARDLIMIT) 
Cage Press
45 x 3
75 x 3
105 x 3
115 x 3
125 x 3
135 x 3
145 x 1 (LIMIT) 
Seated Cable Rope Crunches
42.5 x 17
42.5 x 12
42.5 x 10
42.5 x 8 (LIMIT) 
Decline KB Tibia Raises
10s x 15
10s x 15
10s x 10
10s x 10 (LIMIT) 
Seated Toe Raises
15 x 15
15 x 8/unloaded x 7
unloaded x 15
unloaded x 15 (LIMIT)
Biceps, Triceps, Abs, & Calves (Week 2, Day 7)

Occluded Straight Bar Curls w/ fat gripz
30 sec rest
40 x 9
40 x 9
40 x 9
40 x 6
40 x 6 (LIMIT) 
DB Hammer Curls w/ fat gripz  4 x 8 w/ 15s (HARDLIMIT)

Reverse Curls  4 x 15 w/ 30 (HARDLIMIT)

Dual Handle Pushdowns w/ fat gripz  6 x 12 w/ 30 (HARDLIMIT)

EZ Bar Lying Extensions w/ fat gripz  4 x 20 w/ 30 (HARDLIMIT)

Swiss Ball Pike Ups  4 x 10 w/ yellow ball (HARD)

Decline KB Tibia Raises
10s x 15
10s x 15
10s x 12
10s x 10 (LIMIT) 
Standing Calve Raises
3 x 8 + 15 partials + 10 sec stretch w/ 40 (LIMIT)
Legs (Week 3, Day 1)

Cybex Leg Curls
80 x 15
90 x 12
100 x 9
110 x 6 (HARDLIMIT) 
Box Squats  8 x 3 w/ 155 (CHALLENGING)

Banded Leg Press
unload + purple band x 8
1 pps + purple band x 8
2 pps + purple band x 8
3 pps + purple band x 8
4 pps + purple band x 8
4 pps + purple band x 8
4 pps + purple band x 8 (HARDLIMIT) 
Leg Extensions (2 sec flex)
100 x 20
100 x 16 + 4
100 x 15 + 3 + 2 (LIMIT)
Chest & Triceps (Week 3, Day 2)

Banded Incline Hammer Strength Press
25 + doubled reds x 8
25 + doubled reds x 8
25 + doubled reds x 6
25 + doubled reds x 6 
Incline Bench
45 x 8
85 x 8
115 x 4
145 x 4
165 x 4
185 x 4
205 x 2 (HARDLIMIT) 
Reverse Band Bench (Black bands)  5 x 3 w/ 265 (CHALLENGINGHARD)

Rope Pushdowns w/ fat gripz
25 x 10
25 x 10
25 x 10
25 x 10
25 x 10 + 15 partials (LIMIT) 
Dip Assist Pushdowns  5 x 8 w/ 60 (LIMIT)
Back, Calves, & Abs (Week 3, Day 3)

Meadows Rows  4 x 8 w/ 50 (HARD)

One Arm Barbell Rows  4 x 8 w/ 45 (HARDLIMIT)

Banded DB Pullovers  3 x 12 w/ 35 + red band (LIMIT)

Close Grip Chin Ups
bw x 8
bw x 7
bw x 7 (LIMIT) 
Weighted Hang  bw + 100 lb DB x 50 sec + 24 sec (hand limit)

DB Shrugs
80s x 15
80s x 14 (LIMIT) 
RDLs  4 x 5 w/ 205 (CHALLENGING)

Weighted Hyper Extensions  30 lb DB x 13/ bw x 7 (LIMIT)

Swiss Ball Pike Ups
Yellow ball x 11
Yellow ball x 11
Yellow ball x 11
Yellow ball x 10 (LIMIT) 
VUps
bw x 10
bw x 10
bw x 10
bw x 9 (LIMIT) 
Decline KB Tibia Raises  4 x 8 w/ 15s (LIMIT)

Standing Tibia Raises  bw x 46/20/13/9/6/6 = 100 total reps

Seated Toe Raises  unloaded x 30/25/20/15/10 = 100 total reps