T Nation

The trick, William Potter, is not minding that it hurts.

Decided to start a new log to focus solely on my cut, the previous one was focused on gaining. Instead of 531, I will be doing Mountain Dog based on the program provided in the Elite FTS Programmes That Work e-book.

It is that time again. The time when I can no longer handle the rolls of fat whilst sitting or being “big” for the sake of filling out clothes.

Been here before at a similar BF percentage, I dieted for 30+ weeks that time because of the comp I was going to enter. Will be aiming for about 20-25 this time but I’m cool with going over that to ensure i’m shredded.

I started my previous diet at 187lbs and ended at 156-158lbs. I’m currently 200lbs and estimating my BF at 20 percent - feel free to correct me.

First log: http://tnation.T-Nation.com/free_online_forum/blog_sports_body_training_performance_bodybuilding_log/just_make_it_fast_loud_and_rude_rattlehead?id=5722911&pageNo=0

Fatty pic from 3 days ago.

Doing legs then LISS cardio tonight.

Nice :). I’ve almost finished re-reading through your MH contest prep thread - very useful!

Nice choice of a quote.

[quote]LoRez wrote:
Nice choice of a quote.[/quote]

Got to go with something quintessentially British!

[quote]furo wrote:
Nice :). I’ve almost finished re-reading through your MH contest prep thread - very useful![/quote]

meeeeh, although I got lean, I don’t like that thread just cause I had no business entering the comp lol.

You better be leaning up nicely btw for our meet up workout vid in the summer!

5/5/2014 Legs

Hamstring Curls

Medium Band x 15 reps x 3 sets

Squats

Warmup - 60k x 8, 75k x 8, 90k x 8
Working sets - 100k x 6, 110k x 6, 120k x 0

The working sets are performed with no rest in between except to put the weights on.

I underestimated it and whilst 100 was a breeze I thought my lung were going to explode after 110 and couldnt carry on, need to have smaller jumps in weight.

Trap Bar Deads

100k x 8 reps x 3 sets

Dumbbell Lunges

10k’s x 10 reps x 2 sets

Barbell Stiff Legs

50k x 15 reps x 2 sets

[quote]RATTLEHEAD wrote:

[quote]furo wrote:
Nice :). I’ve almost finished re-reading through your MH contest prep thread - very useful![/quote]

meeeeh, although I got lean, I don’t like that thread just cause I had no business entering the comp lol.

You better be leaning up nicely btw for our meet up workout vid in the summer![/quote]

Nah I definitely wouldn’t say that! It was a really informative thread and I think it was a really good idea to do it.

Haha I’m not really achieving too much of anything atm. Slow slow progress. I think I’ll have to start altering my training in preparation! lol

7/5/2014 Chest & Shoulders

Dbell Bench

20k’s x 15 reps x 3 sets

Incline Bench

70k x 6 reps x 4 sets

Flat Bench

60k x 12, 10, 10 reps - this was horrendous on my pecs, literally thought they were going to pop like zits.

Stretch Pushups

2 sets to failure (15, 12 reps)

L Raises

7.5k’s x 10 reps x 3 sets

M Presses

40k x 8 reps x 3 sets

Wide Grip Presses

25k x 15 reps x 3 sets

Rear Delt Raises

7.5k’s x 15 reps x 3 sets

AAAAAAND then some bike sprints.

In for this.

I am not an expert… but my guess is current BF is more like 15-16%. In the end it does not matter - it only matters what you want to end up at.

Cheers.

[quote]Captain Needa wrote:
In for this.

I am not an expert… but my guess is current BF is more like 15-16%. In the end it does not matter - it only matters what you want to end up at.

Cheers.[/quote]

Thanks man, i’m just putting it at 20% because I believe that is the highest people can truly estimate it at lol. Plus even at that percentage i’m really happy with what i’ve gained.

Kinda bummed i’m pretty much out of the running for the BULKING comp tho.

[quote]RATTLEHEAD wrote:
Kinda bummed i’m pretty much out of the running for the BULKING comp tho.[/quote]

At least you were actually IN the running…

[quote]RATTLEHEAD wrote:
Kinda bummed i’m pretty much out of the running for the BULKING comp tho.[/quote]

Me too. I’m starting a cut as well (as you know from the BB sub-forum).

Good luck!

[quote]usmccds423 wrote:

[quote]RATTLEHEAD wrote:
Kinda bummed i’m pretty much out of the running for the BULKING comp tho.[/quote]

Me too. I’m starting a cut as well (as you know from the BB sub-forum).

Good luck![/quote]

Good luck to you too. We are starting off at similar points (200-205lbs) so will be good to compare progress!

[quote]LoRez wrote:

[quote]RATTLEHEAD wrote:
Kinda bummed i’m pretty much out of the running for the BULKING comp tho.[/quote]

At least you were actually IN the running…[/quote]

Don’t be so hard on yourself man.

Just gotta keep grinding, your post regarding how you will look back at your pic in a years time and laugh at how scrawny you were is the best mentality to have.


Was going to do back tonight but my lats are really sore from yesterday, so resting then doing back tomorrow and arms on sat.

[quote]RATTLEHEAD wrote:

[quote]usmccds423 wrote:

[quote]RATTLEHEAD wrote:
Kinda bummed i’m pretty much out of the running for the BULKING comp tho.[/quote]

Me too. I’m starting a cut as well (as you know from the BB sub-forum).

Good luck![/quote]

Good luck to you too. We are starting off at similar points (200-205lbs) so will be good to compare progress! [/quote]

Ehhh, I’m bit more tubby…

[quote]RATTLEHEAD wrote:

[quote]LoRez wrote:

[quote]RATTLEHEAD wrote:
Kinda bummed i’m pretty much out of the running for the BULKING comp tho.[/quote]

At least you were actually IN the running…[/quote]

Don’t be so hard on yourself man.

Just gotta keep grinding, your post regarding how you will look back at your pic in a years time and laugh at how scrawny you were is the best mentality to have.[/quote]

Oh, I’m not. Self-deprecating humor on my part.

I had a pretty good idea where I stood from the beginning. Realistically, I expect to be competitive in next year’s competition, if this actually happens again.

[quote]usmccds423 wrote:

[quote]RATTLEHEAD wrote:

[quote]usmccds423 wrote:

[quote]RATTLEHEAD wrote:
Kinda bummed i’m pretty much out of the running for the BULKING comp tho.[/quote]

Me too. I’m starting a cut as well (as you know from the BB sub-forum).

Good luck![/quote]

Good luck to you too. We are starting off at similar points (200-205lbs) so will be good to compare progress! [/quote]

Ehhh, I’m bit more tubby…
[/quote]

Meh, don’t know about that.

[quote]LoRez wrote:

[quote]RATTLEHEAD wrote:

[quote]LoRez wrote:

[quote]RATTLEHEAD wrote:
Kinda bummed i’m pretty much out of the running for the BULKING comp tho.[/quote]

At least you were actually IN the running…[/quote]

Don’t be so hard on yourself man.

Just gotta keep grinding, your post regarding how you will look back at your pic in a years time and laugh at how scrawny you were is the best mentality to have.[/quote]

Oh, I’m not. Self-deprecating humor on my part.

I had a pretty good idea where I stood from the beginning. Realistically, I expect to be competitive in next year’s competition, if this actually happens again. [/quote]

Do you have rehab goals by next year then? Like to be able to comfortably bench and military press?

9/5/2014 Back

Did bike sprints in the morning.

Meadows Rows

30k x 10 reps x 3 sets

Trap Bar Rows

50k x 10 reps x 3 sets

Chins

BW x 7 reps x 3 sets

Deads - deadstop

140k x 3 reps x 2 sets
150k x 3 reps

Trap Bar Shrugs with 2 second hold

50k x 10 reps x 3 sets

It looks like you’re adding cardio to start your cut and then you’ll reduce calories, is that right?

[quote]usmccds423 wrote:
It looks like you’re adding cardio to start your cut and then you’ll reduce calories, is that right? [/quote]

Both really. I saw your question in your thread and my response would be to make sure you are 2-300 caloires below your maintenance to start with your diet and just let that do the fat burning as long as you can. Want to go faster, add cardio.

[quote]RATTLEHEAD wrote:
Do you have rehab goals by next year then? Like to be able to comfortably bench and military press?
[/quote]

I guess you could say that. Just kind of waiting for it to happen on its own, while doing stuff to hopefully help it along. Not sure that really counts as a goal. But yeah, realistically, I expect to be able to do both of those by August this year, if not sooner.

I’ve got a bench and press variant for now though, so I’m able to still get some work in. I actually have managed to bring my incline bench above what my old flat bench PR was, so I suppose that counts for something.