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Lean Up Log
Hey brothers this one is a little late but I started my 4 week cut this past Monday for my vacation next month. I started my cut at 230lbs 12% bf @ 6-0 tracked through in body machine at my gym. The diet I知 doing is healthy keto with intermittent fasting. The goal is to get anywhere from 8-10% bodyfat at 225lbs. Will track again the day before I leave from the trip April 26th. Worth mentioning that I am a type 1 diabetic and will have to adjust my insulin dosages as I lean out and eat less carbs. Had a hypo episode last night and had to have a couple handfuls of mixed nuts to bring me back up to speed, just will have to adjust I go.
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Last edited by bigjay23; 03-27-2019 at 04:31 PM.
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Hit legs today, started with a 10 minute walk to warm up then moved to leg press 4 straight sets then a giant drop set. My first being my heaviest to keep strength for 3 reps,8,10,12. Finished off with a giant drop set 4 back to back sets of 8 reps. Moved on to reverse curls, same scheme followed by extensions supersetted with seated calves. Finally for the burn I went back to leg press 10 sets of 10, 30 seconds break in between and 2 single leg presses for extra 
then had a 10 min walk for a cool down
I honestly feel leaner already and less bloated.
The downside is I already feel weaker and more lethargic in the gym.
My eating routine has been pretty boring but results are what matters. At about 3pm I値l break my fast with a protein shake blended with coconut oil and a huge salad with fatty meat and olive oil and cheese for dinner and stop eating at 10pm.
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Just hit some shoulders topped with 20 mins cardio
Standing shoulder press- strength has gone down on this one which I知 not happy about but still hit 225 over head for 5 when I was hitting 245 for 3 but just got to remember it痴 bound to happen as I lean out
Seated shoulder press
Dumbbell shoulder press
Dumbbell front raises
Dumbbell side raises
Hammer strength shoulder press
Front cable raises 2x12
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Some impressive numbers on the standing OH Press. Keep up the good work.
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Originally Posted by
JohnMcc
Some impressive numbers on the standing OH Press. Keep up the good work.
Thanks bro attempted 250 today couldn稚 even throw it up lol
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Gonna go hit some arms in a few... I値l post up a weight update after a week of training and diet and the post the workout...
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Originally Posted by
bigjay23
Gonna go hit some arms in a few... I’ll post up a weight update after a week of training and diet and the post the workout...
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You weigh in once a week or just whenever?
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Ok brothers hit some arms today started of with some close grip bench press
Hit a PR of 355 for 3 then hit 8,10, drop set
Weighted dips same scheme
Skull crushers
Rope pull downs
Machine dips
Dumbbell curls
Still fasted until 4pm.... feel great and I feel leaner
As far as the weigh in.. the machine in the locker room was broken so I will have to wait until the last week to use the in body machine again
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Originally Posted by
JohnMcc
You weigh in once a week or just whenever?
Ya I was hoping to... but the machine in the locker room is broken because so many people use it so I will have to wait until the end of my cut to use the InBody machine... I was trying to weigh in once a week to keep track of progress of 1-2lbs lost a week
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Also I hate injecting but I added once a week 100mg of Test cyp and 75mg of tren Ace
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