today was a very productive day at the gym.

i started my session off as i mentioned yesterday, with legs and then moved onto chest and then back.

legs consisted of: leg press, leg extensions, hack squat, seated leg curls, lying leg curls, calf raises and seated calf raises with some supersetting of bw calf raises and one leg calf raises.

chest was awesome and i totally enjoyed it.

started off with:

- db bench press maxing at 50 lbs for a solid 8 full ROM reps. when i was bulking, i was doing 55s for this amount, but not at full ROM. i was completely exhausted after legs, so i didn’t want to overwork myself.

- bb bench press: maxing at 115 lbs for 10 reps, ROM.

- machine butterflies

- incline bb bench press

afterward, i moved onto doing back and doing some supersets with them.

back:

- neck pulls, supersetted with cable one arm bent over rows
- seated row machine, supersetting with cable rows

by this time, i was completely exhausted and my body sore as hell. so finished off and called it a day.

i definitely was impressed with my strength, as were others at the gym lol. i guess seeing someone who clearly is shrinking but still as strong or stronger in some lifts, is pretty impressive.

as for today’s diet, my calories came up to: 1372

carbs: 98 g
protein: 122 g
fat: 60 g

fats and protein were increased because of the increased load of workout that i did on my body today. as you can see my carbs were exceptionally low. when i came back from the gym i had myself an energy juice drink, with carrot and grapes in it. a great immune booster, after that torn down training session i had.

tomorrow is complete rest, until it all starts back on Tuesday!

today was another awesome day at the gym. i’d have to say this strength thing is much more fun than just bulking up and gaining strength. gaining strength while leaning out, is on it’s own level.

i started with shoulders to push out some awesome reps and finished the strength training session with triceps and did a quick session of sacroplasmic hypertrophic training for my shoulders, and arms.

shoulders:

- db overhead press: 25s x 4, 30s x 4, 35s x 4, 40s x 4, 45s x 4, 50s x 4 (last week, i did those for 2, now i hit 4 reps!)
- military press: 40s x 4, 50s x 4, 60s x 4, 70s x 4, 80s x 4, 90s x 4 (another personal best, as i only did 2 last week!)

biceps:

- barbell curls: 30s x 4, 40s x 4, 50s x 4, 60s x 4, 70s x 4, 80s x 3
- alternate bicep curls: 15s x 4 (8 reps), 20s x 4 (8 reps), 25s x 4 (8 reps)
i then went on to do the actual db curls

- db bicep curls: 30s x 8, 35s x 8, 40s x 8

triceps:

- close grip bench press: 65lbs x 4, 75lbs x 4, 85lbs x 4, 110 x 4, 4, 4
- dips: bw x 12, 10 x 10, 25lbs x 4, 30lbs x 4

after this, i worked on doing hammer curls with 35s for 10 reps, one arm behind head extensions for 12 reps

moved onto db side curls, using 15s and supersetting it with behind head bb extensions for 10 reps.

finally went to full mode doing lateral raises (the correct form) and supersetting it with front raises and then finally, one arm overhead press.

it was very intense and an awesome finish off to a great training session.

as for calories and food consumption:

calories: 1421

carbs: 138 g
protein: 111 g
fats: 42 g

saturated fat is below recommended.

tomorrow, i am going to be reintroducing leg training into my sessions. i don’t want to be one of those individuals, with a nice developed top body but an alright lower body. this should allow my sessions to be reduced to about 1 hour, but we’d see. once a week is sufficient for me.

today was a great day at the gym. i went up in strength in the bench press, and also in the close grip pull downs. not only that but bent over rows, i increased in reps for my weights, which means i gained strength. finally, decline bench press was impressive also. i don’t know what it was but i am definitely making the gains and i sensed it 100% today.

chest:

- bb bench press: 95 x 4, 100 x 4, 110 x 4, 120 x 4, 130 x 4, 140 x 4 (this last set, i was only able to do 2 last week, now i am doing it for 4).

i plan to increase by 5 lbs next week and assess my strength increase via those numbers.

- decline db bench press: 35 x 4, 40 x 4, 45 x 4, 50 x 3, 55 x 3, 60 x 3

back:

- one arm bent over row: 40 x 4, 50 x 4, 55 x 4, 65 x 4, 70 x 4, 75 x 3
- close grip pulldowns: 140 x 4, 150 x 4, 155 x 4, 160 x 4, 170 x 4, 175 x 4

i decided to do all my strength training on the first half of my workout today and then finish off with 2 more exercises per group, utilizing the 12-10 rep range.

i did bb decline bench press and made 6 reps for 105 lbs (i couldn’t even do less than that for good enough reps at all). did some pull ups till failure, cable cross over using 40s for 10-12 full ROM reps. also did lat pulldowns on the machine, alternating it with supersets of behind the head lat pull downs.

for the first time today while strength training, i got a pump. i am not sure if it’s because i rested less, or if the movements were more explosive and caused some increase vascularity. but whatever it was it was awesome!

i finished off the training session with some consecutive ab training, starting with: weighted cable crunches, hanging leg raises, decline crunches, obliques to touching ankles, twists, scissors and oblique side bends.

as for diet, it was on point also. stuck to some relative high number for protein but still not following the 1g of protein per pound of body weight or lbm. so still focusing on those numbers 0.5 to 0.8 grams of protein per pound of body weight and see if it’s true, that one doesn’t require so much protein while cutting, as we’re pushed to assume.

calories consumed: 1408

carbs: 133 g
protein: 110 g
fats: 47 g

tomorrow is arms and shoulders, and i am hoping the same intensity that i have experienced today, i can get it tomorrow. i am not sure if i am going to be able to go up in the strength, as for the weights but i can go up by the reps when it comes to the training. i don’t use the olympic bars, so will assess the gains through reps.

today was my shoulders, biceps and abs day. definitely was an awesome workout. i started out with my biceps, then did triceps and then finally shoulders and abs.

biceps:

- standing alternate dbs bicep curls: 25 x 10, 30 x 10, 40 x 8
- hammer curls: 30 x 10, 35 x 10, 35 x 10
- concentration curls: 20 x 10, 25 x 10, 25 x 10
- barbell curls: 40 x 10, 50 x 10, 60 x 8 (alternating it after 1 set of barbell curls, doing triceps bb behind head extensions)

triceps:

- behind head bb extensions: 40 x 10, 50 x 10, 40 x 12
- db behind head extensions: 20 x 10, 20 x 10, 25 x 10
- tricep kickbacks: 20 x 10, 20 x 10, 25 x 10
- dips: 20 x bw, 10 lbs x 12, 20 lbs x 10

shoulders:

- seated lateral raises: 10 lbs x 15, 10 x 12, 15 x 19
- leaning lateral raises: 15 lbs x 10, 15 lbs x 10, 10 lbs x 10
- db overhead press: 15 lbs x 12 alternate, with regular overhead db press with 25 lbs for 10 reps (3 sets of doing this)
- behind head bb shoulder press: 40 x 10, 50 x 10, 50 x 10
- leaning forward lateral raises (cable plus): 45 lbs x 10, 60 x 10 (cables: 20 x 3)

abs:

- was a concession of hanging leg raises, obliques crunch extensions, crunches, cable crunches, twists for obliques. 2 x 25/20

calories: 1100

carbs: 120 g
protein: 80 g
fats: 32 g

i did my strength training for my shoulders and arms. started off with shoulders to allow me to reach my most potential and then finished off with my triceps.

i am not going to repeat my lifts because i decided to keep the same lifts i had previously for this training day, for today. this was to make sure that i was still strong enough to push those weights, even while still cutting.

i actually made good rep gains, pushing the same weight for more reps, instead of the previous amount.

included in my training, was the 10-12 rep range as done before and i mentioned i was going to do.

did ab workouts and did some leg workout, just to jump start doing training on my legs as i am not doing enough cardio to really fall into the category of not doing legs, in phase III.

tomorrow i am going to be doing 10-12 rep range, for chest and back. cannot wait to see how much i can do on bench press!

calories: 1424

carbs: 159 g
protein: 106 g
fats: 40 g

i had lemon chicken with chinese fried rice after training, and my fats are still in a good range. even my saturated fats are on the lower spectrum of intake.

awesome day was awesome but felt some side effects of low carbing, so i refed today as you can see.