8 November
Weight - 91.4kg
Bf - around 8.4%
Chest Supported DB Rows - 3 sets: 28kg 12 12 12
Incline DB Bench - 3 sets: 26kg 12 12 12
NG Lat Pull Down - 3 sets: 63kg 12 12 12
60 Incline DB Bench - 3 sets: 22kg 12 12 12
Incline Cable Flyes - 3 sets: 64kg 15 15 15
EZ Bar Plus 10kg Skull Crushers - 3 sets: 15 14 13
Straight Arm Lat Pull Downs - 3 sets: 64kg 15 15 15
Seated DB Hammer Curls - 3 sets: 15kg 15 13 10
Run - 15 minutes at 11km/h
9 November
Weight - 91.6kg
Bit of a random session and light given Iām currently on 1,800/day and have been for past few weeks. Feels like Iām running on fumes.
Deadlifts - 60kg 10 10 100kg 5 5 120kg 5 5 5 5 5
Lots of shoulder and hip mobility work
Seated Row NG - 3 sets: 40kg 12 12 12
Seated Low Row (trying to emphasise the feeling in the rhomboid!) - 3 sets: 50kg 12 12 12
Seated Hammer Curls - 3 sets: 12.5kg 12 12 8
Triceps Close Grip Bench - 3 sets: 60kg 12 80kg 8 8
10 November
Weight - 91.3kg
BB Bench - 5 sets: 60kg 10 80kg 10 10 9 4
Seated NG Row - 3 sets: 40kg 12 12 12
Seated Chest Supported Low Row - 3 sets: 50kg 12 12 12
Cable Reverse Flys - 3 sets: 3.75kg 12 12 12
Tricep Cable Cross Over Pull Downs - 3 sets: 6.25kg 15 15 15
Spider DB Bicep Curls - 3 sets: 8kg 15 15 15
11 November 2018
Weight - 91.6kg
BB Bench - 3 sets: (Warm up 60kg 6) 80kg 12 12 10
NG Seated Row - 3 sets: (Warm up 59kg 6) 63kg 12 12 12
Incline DB Bench 60 degree - 3 sets: 26kg 12 22kg 12 12
Seated Lat Pull Down - 3 sets: 12 12 12 - Really felt it in the right āspotā - shoulder mobility exercises appear to be paying off
Seated Cable Fly - 3 sets: 64kg 12 12 12
Tricep Cable Extensions - 3 sets: 12 12 12
Seated DB Lat Raises - 3 sets: 6kg 12 12 12
Seated Hammer Curls - 3 sets: 13kg 12 12 12
Crunches - 3 sets: 15 15 15
Run - 12km/h for 15 mins just over 3km
Felt absolutely shattered today - every rep on every set was a grind.
13 November
Weight - 90.9kg
BB Bench Press - 3 sets: (Warm up 60kg 8) 80kg 12 11 10
Chest Supported DB Row - 3 sets: (Warm up 30kg 8) 30kg 12 12 12
Mag Grip Seated Row - 3 sets: 64kg 12 12 12
Seated 60 degree DB Press - 3 sets: 22kg 12 12 12
Seated Chest Cable Flyes - 3 sets: 64kg 12 12 12
Straight Arm Cable Pull Downs - 3 sets: 82kg 12 12 12
Tricep Cable Pull Downs - 3 sets: 64kg 12 12 12
Seated Arm Supported DB Hammer Curls - 3 sets: 13kg 15 15 13
Crunches - 2 sets: 15 15
15 minutes running - 3.5km
The machine keeps grinding on.
Great work mate. Youāre looking great
Thanks mate - appreciate the support.
Am unbelievably ready for this cut to be over now. Last few days and then I can relax.
Hoping to come out very gradually and switch training up to focus on strength gains.
13 November
Evening session
Mixed Olympic lifts at low weights. Trying to in-grain form.
Re-feed this evening. Had 190g of porridge. Absolute beast of a bowl.
14 November
Weight - 91.1kg
Run - 4km
15 November
Weight - 90.6kg
Body fat - 8% on the nose.
Photo shoot tomorrow. Obviously had been aiming to get into the 7ās but managed to get here in 9 weeks from 12.4% without letting my BDD become an issue. For me thatās a good result.
BB Bench - 3 sets: (Warm up 60kg 8) 80kg 12 12 12
Chest Supported DB Row - 3 sets: (Warm up 30kg 8) 30kg 12 12 12
60 Degree DB Press - 3 sets: 22kg 12 12 12
Mag Grip Pull Down - 3 sets: 64kg 12 72kg 12 12
Cable Flyes - 3 sets: 64kg 12 12 12
BB plus 10kg Skull Crunchers - 3 sets: 15 12 12
EZ Bar Machine Bicep Curls - 3 sets: 31kg 15 15 15
Well done! Good luck on the shoot!
Cheers mate - first time having a proper professional shoot. Wife is having one too - sheās beasted it and got herself down to 14.5%. Hopefully one or two of the shots will look ok and weāll be able to record that we were once in decent nick.
Current plan is to bake some tahini laced brownies for after the shoot. My wife is also hugely craving a decent burger.
Then the plan is to get back to maintenance calories and load the bar to get some gains.
Congrats on your photoshoot! Iāve been lurking here since T-Ransformation. Iām super impressed by your physique and conditioning! Awesome work.
Cheers; much appreciated. If any of the photos turn out ok, Iāll post them here.
Stats from this latest 9 week cut
Starting weight - 96.9kg
LBM - 84.9kg
BF - 12.4%
Finishing weight - 90.6kg
LBM - 83.4kg
BF - 8.0%
hi steigs, been reading your log for a while. youāve really got a nice physique! congrats.
reading your session, iām having a hard time working out what your current split looks like. i see one day you do chest and back, then another day back and biceps, and then maybe shoulders and legs yet another day? out of curiosity, what kind of split are you on currently?
Cheers mate.
Yeah, the sessions over the past couple of weeks donāt have an obvious split to them. I tried to leave my focus on legs in for as long as possible - bizarrely I actually really enjoy squatting. But as weāve neared the shoot date I was advised to take it out. Plus, Iāve needed to try and keep my legs reasonably fresh as Iām concurrently training for my next half marathon.
In general though, the three sessions I do during the week are split between chest, back and legs so almost a classis push, pull, legs programme. As of Sunday, I think Iāll revert more to that.
Then the sessions I do at the weekend are more freestyle - typically dictated by whatever I fancy balanced against what is free when Iām there. Bit of light deadlifting to ingrain form, a lot of rows to help develop my rhomboid (old injury) and some arms & abs (because who doesnāt like doing that?).
Sorry if that is all really garbled.
Summary: Last few weeks there hasnāt been an obvious split - been about developing upper body for shoot. Typically push pull legs.
got it! i figured you probably werenāt doing a āset in stoneā split but i wanted to ask anyway. i really think youāve got an impressive physique
i am that way too at times! there are periods where i focus on the squat for maybe even two months and i feel motivated to kill myself squatting even three times a week, but then there are timeframes that i just donāt want to even move my legsā¦
arms i totally agree with you, abs iād have something to sayā¦ lol
anyway, come check my log from time to time if you fancy doing that, iād love to hear your thoughts every once in a while (only read the posts from the last two months though, last year i used to be terrible at everything lol but more recently i think more interesting stuff has been covered in my log)
16 November
Shoot day
Weight - 90.1kg
