Lou's Cutting Program

[LouPac]

Just starting BGB on a cut program, thanks to Built for helping me with the diet.:thumbup:

4/17/06 - 5'10" - 208 lbs. - 20% bf

Monday's workout:

Deadlifts - 5x5 @ 205lbs.
Widegrip cable rows - 3x8 @170lbs.
Bench Press - 5x5 @ 245lbs.
Incline DB press - 3x8 @ 90lbs.
Standing calf raises - 3x12 @ 200lbs.

Next week I'll be increasing it. I felt I could do a bit more on each. I was up 25 straight hours and it was a tough workout to get through.

Calories for the day = Total = 2183 Fat = 56 Carbs = 221 Protein = 202

Hours of sleep: 8

[KevinStarke]

Strong benching man. Have you had problems with your back, just curious since you should usually dead more than you bench.

[offhegoes03]

good luck with the cut.. Kevin, at least from my experience, I started deadlifts way later than bench. My DL is still less than my bench mainly since I'm adding the weight on slowly to keep good form, so that might be the same with LouPac

[LouPac]

Strong benching man. Have you had problems with your back, just curious since you should usually dead more than you bench.
Yeah, I have a herniated disk on my 5th lumbar, it sucks, holds me back from my squat progress also. Some days I wake up better than others.

[LouPac]

Tuesday's workout:

Squats: 5x5 @ 275 lbs.
Leg press: 3x8 @ 450
Leg curls: 3x12 @ 100
Incline db curls: 3x8 @ 35 lbs.
Hammer curls: 1x12 @ 35lbs.

Calories: Total= 2383 Fat= 86, Carbs= 205, Protein= 202
Hours of sleep: 7

[LouPac]

Wednesday 4/19: Off day

Calories: Totals= 2139, Fat= 86, Carbs=105, Protein=201

Hours of sleep: 8

[Built]

How you feeling LouPac - okay?

[fixationdarknes]

Good luck with your goals. Herniated disk doesn't sound very fun. :(

[LouPac]

How you feeling LouPac - okay?
Yeah, not bad after two days. We'll see how I do later tonight at the gym. It's be another day without sleep since I'll be working to 7:30AM and then doing stuff all throughout the day. It sucks working nights, most days I go to the gym I know I'm not lifting to my full potential because of the awkward sleeping schedule.:(

[Built]

The sleep thing blows. Working nights is horrible. I used to cut freight at a local grocery store, graveyard shift. Totally messed with my sleep pattern.

[LouPac]

Good luck with your goals. Herniated disk doesn't sound very fun. :(
Yeah, it really isn't. I have one in the lumbar and one in the cervical. The one in the cervical is just annoying, the one in the lumbar can really mess me up, which is why I'm always cautious doing heavy deadlifts and squats.

[LouPac]

Thursday 4/20:

Pull-ups - 6x5
Pull-overs - 3x10 @ 90lbs
Cable pulldowns - 1x8 @ 120
High cable rows - 1x8 @ 140
Military press - 5x5 @ 145
Shrugs - 3x8 @ 275

40 minutes of basketball

Total hours of sleep = 3

Calories: Total = 2514 Fat=67, Carbs=218, Protein=222

[LouPac]

Ok, I was pretty bad this weekend. I was away all weekend and I ate like crap Friday - Sunday, plus I missed a workout. :( Got to get back on track this week.

Friday -

90 minutes doubles tennis

Calories - Total = 2642, Fat= 129, Carbs= 263, Protein= 125

Hours of sleep = 7.5

[LouPac]

Saturday

Calories- Total = 2230, Fat= 88 Carbs = 246, Protein= 85

Hours of sleep - 5.5

[LouPac]

Sunday

Calories - Total = 2018 Fat = 97, Carbs= 190, Protein= 97

Hours of sleep - 8.5

[LouPac]

Monday

Deadlifts - 4 x 5 @ 205, 1 x 5 @ 225
Hammer Iso Rows - 3 x 8 @ 250
Bench Press - 5 x 5 @ 255
Incline Press - 3 x 8 @ 205


Calories - Totals= 2168 Fat= 84 Carbs= 203 Protein= 162
Hours of sleep = 7.5

[LouPac]

Tuesday

Squats - 1x5 @ 295lbs (I then figured this was too heavy for me to go 5 sets & lowered it) 4x5 @ 275lbs
Leg press - 2x8 @ 450lbs
Ez Bar curls - 3x8 @ 90lbs
DB Hammer curls - 2x8 @ 40lbs

Hours of sleep - 7.5

Calories: Total = 2115 Fat = 47 Carbs= 195 Protein= 223

[LouPac]

Wednesday

Off

Hours of sleep = 3

Calories = Totals 2216 Fat= 85 Carbs= 258 Protein= 106

[LouPac]

Thursday

Pull-ups - 5x5
High Hammer Rows - 3x8 @ 180lbs
Pull-overs - 3x10 @ 90lbs
Bent over laterals - 3x10 @ 30lbs
Shoulder Presses - 5x5 @ 75lbs

1.5 hours of basketball

Hours of sleep = 8

Calories = Totals 2309 Fat=66 Carbs=269 Protein=167

[LouPac]

Friday

SLDL - 3x5 @ 135lbs
Hyperextensions - 3x10 @ 25lbs
Weighted Dips - 4x5 @ 90lbs
Skullcrushers - 1x8 @ 100lbs, 2x8 @ 80lbs.
Pressdowns - 2x12 @ 100lbs
Donkey Calf raises - 3x12 @400lbs

Hours of sleep = 8

Calories = Totals 2411 Fat=127 Carbs=150 Protein=163

[LouPac]

Saturday

Off

Sleep - 7.5

Calories - Totals 2564 Fat=95 Carbs=256 Protein=170

[LouPac]

Sunday

Basketball - 1.5 hours

Sleep = 0 hours

Calories - Totals=2250 Fat=87 Carbs=254 Protein=154

[LouPac]

Monday

Rough day at the gym today. I woke up with my lower back stiff and in pain and I just didn't feel that strong today. :cry:

Deadlifts - 1x5 @ 135, 4x5 @ 205, 1x5 @ 225
Hammer strength rows - 3x8 @ 230
Flat bench press - 1x8 @ 155, 3x5 @ 265, 2x5 @ 245
DB incline bech press - 2x8 @ 95

Hours of sleep = 7.5

Calories: Totals= 2238 Fat=73 Carbs=221 Protein=188

[LouPac]

Tuesday

My back was even worse today so I didn't get much done. :(

Squats - 1x8 @ 135, 3x5 @ 275
Leg Press - 3x6 @ 450

Hours of sleep - 7 hours

Calories - Totals= 2385, Fat= 86, Carbs= 208, Protein= 201

[LouPac]

Wednesday

Weight as of today = 205

Off day

Hours of sleep = 7.5 hours

Calories - Totals= 1749 Fat= 65 Carbs=169 Protein=140

[LouPac]

Thursday

Pull ups - 5x5
Hammer Strength high rows - 3x8 100lbs each side
Lying pullovers - 3x8 90lbs
Military Press - 5x5 145lbs
DB lateral raises - 3x8 25lbs

Hours of sleep = 0

Calories: Total= 2794 Fat= 124 Carbs=264 Protein=158

[LouPac]

Friday

SLDL superset w/ calf raises - 3x5 135lbs, 1x5 145lbs, 1x5 155lbs
GM's - 3x5 145lbs
Weighted dips - 1x8 bodyweight, 1x5 55lbs, 4x5 70lbs
Skullcrushers - 2x8, 1x6 100lbs
Donkey calf raises - 3x10 400lbs
Tricep pressdowns - 1x20 100lbs
Woodchop low - 2x8 each side 100lbs
Woodchop high - 2x8 each side - 100lbs
Reverse crunches - 1x10, 1x12, 1x15

Hours of sleep - 10.5

Calories: Total=2290 Fat=89 Carbs=199 Protein=181

[LouPac]

Saturday

Standing Ez bar curls - 5x5 100lbs
Chin ups - 3x5
High cable single arm curls - 1x8 75lbs, 1x15 45lbs

Hours of sleep - 4

Oh God was I bad eating today!!!:(

Calories: Totals 2993 Fat= 104 Carbs= 366 Protein= 110

[LouPac]

Sunday

Basketball - 2 hours

Hours of sleep = 6.5

Calories: Totals = 2350 Fat = 95 Carbs = 207 Protein = 171

[LouPac]

Monday

Deadlifts - 1x5 with just the bar, 3x5 225lbs, 2x5 245lbs
Close grip cable rows - 1x8 170lbs, 1x8 180lbs, 1x8 200lbs
Flat Bench Press - 1x8 155lbs, 5x5 265lbs
Incline bench press - 1x8 205lbs, 1x7 205lbs, 1x6 205lbs

Hours of sleep = 7.5

Calories: Totals = 2620 Fat = 97 Carbs = 247 Protein = 207

[LouPac]

Tuesday

Too tired today for a leg workout.

Straight bar curls - 3x8 95lbs
Reverse straight bar curls - 1x12, 2x10 65lbs

Hours of sleep = 8

Calories: Totals = 2186 Fat = 66 Carbs = 199 Protein = 212

[LouPac]

Wednesday

Squats - 5x5 295lbs
Leg Press - 3x8 450lbs
Leg Curls - 3x10 100lbs

Hours of sleep = 0

Calories: Totals = 2535 Fat = 131 Carbs = 154 Protein = 186

[LouPac]

Thursday

Off Day

Calories: Totals = 1750 Fat = 61 Carbs = 178 Protein = 114

Hours of sleep = 6

[LouPac]

Friday

Off Day

Hours of sleep = 8

Calories: Total = 2627 Fat = 117 Carbs = 245 Protein = 148

[LouPac]

Saturday

Pull ups - 4x6
Close grip pulldowns - 3x8 170lbs
Close grip bench - 4x6 225lbs
Weighted dips - 3x8 45lbs

Hours of sleep = 7

Calories: Totals = 2244 Fat = 70 Carbs = 195 Protein = 151

[LouPac]

Sunday

Basketball = 2 hours

Hours of sleep = 6.5

Calories: Totals = 1987 Fat = 66 Carbs = 250 Protein = 111

[LouPac]

Monday

5/15/06

Deadlifts - 2x5 135lbs, 5x5 245lbs
Hammer strength rows - 3x5 137lbs each side
Flat bench press - 1x6 135lbs, 1x5 185lbs, 5x5 275lbs, 1x5 225lbs, 1x15 135lbs

Hours of sleep = 7

Calories: Totals = 2170 Fat = 76 Carbs = 227 Protein = 174

[LouPac]

Tuesday

Squats - 1x5 135lbs, 1x5 185lbs, 5x5 295lbs, 1x10 225lbs, 1x15 135lbs
Leg curls - 1x10 100lbs, 2x10 110lbs
EZ bar curls - 3x5 100lbs

Hours of sleep = 5.5

Calories: Totals = 2376 Fat = 75 Carbs = 242 Protein = 204

[LouPac]

Wednesday

Off day

Hours of sleep = 8

Calories: Totals = 2371 Fat = 81 Carbs = 213 Protein = 209

[LouPac]

Thursday

Pull ups - 5x5
Hammer strength high rows - 3x8 115lbs
Military Press - 5x5 135lbs
Shrugs - 3x8 315

Hours of sleep = 6

Calories: Total = 2402 Fat = 85 Carbs = 233 Protein = 132

[LouPac]

Friday

Basketball = 20 minutes

Hours of sleep = 6

Calories = Totals = 2405 Fat = 79 Carbs = 252 Protein = 177

[LouPac]

Saturday

SLDL - 5x5 185lbs
Good Mornings - 3x8 155lbs
Close grip bench press - 5x5 225lbs
Bench press - 1x11 225lbs
Donkey calf raises - 3x10 400lbs
Tricep pressdowns - 1x12 120lbs, 2x10 140lbs

Hours of sleep = 13

Calories: Totals = Totals = 1720 Fat = 84 Carbs = 113 Protein = 101

[LouPac]

Sunday

Basketball = 1.5 hours

Hours of sleep = 7

Calories: Totals = 2138 Fat = 60 Carbs = 277 Protein = 130

[LouPac]

Monday

My lower back was real sore today.

Hyperextensions - 1x10, 1x10 10lbs, 1x10 25lbs
Deadlifts - 1x5 225lbs, 1x5 265lbs, 1x5 275lbs, 1x5 295lbs, 1x2 315lbs (New PR)
Flat Bench - 1x6 185lbs, 1x6 225lbs, 1x5 285lbs, 1x4 285lbs, 1x5 275lbs, 1x3 275lbs, 1x4 275lbs, 1x7 225lbs, 1x11 135lbs
Close grip cable rows - 3x8 200lbs

Hours of sleep = 7

Calories: Totals = 2397 Fat = 69 Carbs = 236 Protein = 222

[LouPac]

Tuesday

My back was to stiff so I tood the day off.

Hours of sleep = 7.5

Calories: Totals = 2346 Fat = 88 Carbs = 213 Protein = 194

[LouPac]

Wednesday

Off day

Hours of sleep = 4

Calories = Totals = 1850 Fat = 35 Carbs = 199 Protein = 181

[LouPac]

Thursday

Pull downs - 1x10 80lbs, 1x10 100lbs, 1x8 140lbs
Pull ups - 5x5
Hammer Strength High rows - 1x6 125lbs, 2x8 105lbs
Military Press - 1x5 95lbs, 1x5 115lbs, 1x5 135lbs, 2x5 155lbs
BB Shrugs - 1x8 315lbs, 1x6 335lbs, 1x8 315lbs
Lateral raises - 3x10 25lbs

Hours of sleep = 7

Calories: Totals = 2079 Fat = 52 Carbs = 247 Protein = 169

[LouPac]

Friday

Hyperextensions - 3x10 25lbs
Good mornings - 3x8 155lbs
SLDL - 3x8 185lbs
Dips - 3x5 70lbs superset with calf raises 3x12
Close grip bench press - 3x8 185lbs
Donkey calf raises - 3x10 400lbs superset with single arm high cable curls 3x10 60lbs
Reverse ez bar curls - 3x10 70lbs

Hours of sleep: 8

Calories: Totals = 2509 Fat = 75 Carbs = 208 Protein = 207

[LouPac]

Saturday

Off day

Hours of sleep = 6

Calories: Totals = 3943 Fat = 156 Carbs = 397 Protein = 153

[LouPac]

Sunday

Off day

Hours of sleep = 10

Calories: Totals = 2298 Fat = 93 Carbs = 282 Protein = 89

[Built]

89 grams of protein?

???

[DGabe24]

Maybe he meant 189? :scratch:

[LouPac]

89 grams of protein?

???
It's been a real bad holiday weekend.:cry:

[LouPac]

I've decided to take the week off and recharge, I've got a bjj injury that's been plaguing me for a while.

Monday

Hours of sleep: 7.5

Calories: Totals = 2904 Fat = 136 Carbs = 253 Protein = 165

[Built]

Yep - rest up, eat at maintenance for a bit. You need to eat if you're going to heal.

[LouPac]

Tuesday

Hours of sleep= 9

Calories: Totals = 2052 Fat = 80 Carbs = 137 Protein = 209

[LouPac]

Wednesday

Hours of sleep = 7.5

Calories: Totals = 1677 Fat = 82 Carbs = 112 Protein = 132

[LouPac]

Thursday

Hours of sleep = 6

Calories: Totals = 2121 Fat = 65 Carbs = 192 Protein = 199

[LouPac]

Friday

Hours of sleep = 7

Calories: Totals = 2481 Fat = 97 Carbs = 156 Protein = 210

[LouPac]

Saturday

Hours of sleep = 6

Calories: Totals = 1760 Fat = 59 Carbs = 137 Protein = 109

[LouPac]

Sunday

Hours of sleep = 7.5

Calories: Totals = 2184 Fat = 86 Carbs = 181 Protein = 179

[LouPac]

Monday

Back to working out after a week off, unfortunately I had to work out with a stiff neck today.

Squats - 1x8 135lbs, 1x5 185lbs, 1x5 225lbs, 1x5 255lbs, 1x5 285 lbs, 1x5 295lbs
Bench - 1x6 155, 1x5 195, 1x5 225, 1x5 255, 1x5 275, 1x2 285
BB Rows - 1x5 135, 1x5 145, 1x5 155, 1x5 175, 1x5 185

Hours of sleep = 7.5

Calories: Totals = 1980 Fat = 72 Carbs = 97 Protein = 239

[Built]

The neck thing probably happened when you were down. Dammit. Hopefully it'll work its way out quickly - I'm glad you're back to training again!

[LouPac]

The neck thing probably happened when you were down. Dammit. Hopefully it'll work its way out quickly - I'm glad you're back to training again!
I actually just woke up with it today, oh well, it's not the first or last time for it. I'm cutting back to 3 days a week so I can incorporate a little more cardio into the program. I'm really starved for time with working and taking classes.:(

[LouPac]

Tuesday

Off day

Hours of sleep = 4.5

Calories: Totals = 1761 Fat = 60 Carbs = 96 Protein = 193

[LouPac]

Wednesday

Squats - 1x5 135lbs, 1x5 225lbs, 1x5 255lbs, 1x5 275lbs
Deadlifts - 1x5 225lbs, 1x5 255lbs, 1x5 275lbs, 1x5 305lbs
Military Press - 1x5 115lbs, 1x5 135lbs, 1x5 155lbs, 1x2 165lbs
Chins - 2x8, 1x6
Donkey calf raises - 3x10 400lbs

Hours of sleep = 8

Calories: Totals = 2320 Fat = 73 Carbs = 216 Protein = 208

[LouPac]

Thursday

Off

Hours of sleep = 8

Calories: Totals = 1802 Fat = 63 Carbs = 106 Protein = 206

[LouPac]

Friday

Squats: 1x5 135lbs, 1x5 185lbs, 1x5 225lbs, 1x5 255lbs, 1x5 275 lbs, 1x3 315lbs, 1x8 255lbs
Bench Press: 1x5 155lbs, 1x5 195lbs, 1x5 225lbs, 1x5 255lbs, 1x5 275lbs, 1x3 300lbs, 1x8 255lbs
BB Row: 1x5 135lbs, 1x5 145lbs, 1x5 155lbs, 1x5 165lbs, 1x3 175lbs, 1x8 155lbs

Basketball: 45 minutes

Hours of sleep = 8

Calories: Totals = 2720 Fat = 87 Carbs = 291 Protein = 165

[LouPac]

Saturday

Off Day

Hours of sleep = 8

Calories: Totals = 2744 Fat = 98 Carbs = 248 Protein = 156

[LouPac]

Sunday

Off

Hours of sleep = 9

Calories = Totals = 2506 Fat = 102 Carbs = 258 Protein = 143

[LouPac]

Monday

Cardio: Treadmill - 22 minutes

Hours of sleep = 7.5

Calories: Totals = 2387 Fat = 102 Carbs = 110 Protein = 261

[LouPac]

Tuesday

Squats: 1x5 135lbs, 1x5 195lbs, 1x5 235lbs, 1x5 265lbs, 1x5 285lbs, 1x5 305lbs
Bench: 1x5 155lbs, 1x5 200lbs, 1x5 245lbs, 1x5 270lbs, 1x3 285lbs, 1x1 290lbs
BB Row: 1x5 140lbs, 1x5 150lbs, 1x5 160lbs, 1x5 170lbs, 1x5 180lbs

Hours of sleep = 7

Calories: Totals = 2227 Fat = 79 Carbs = 153 Protein = 220

[LouPac]

Wednesday

Off

Hours of sleep = 12

Calories: Totals = 1853 Fat = 101 Carbs = 97 Protein = 152

[LouPac]

Thursday

Squats- 1x5 135lbs, 1x5 205lbs, 1x5 255lbs, 2x5 275lbs
Deads- 1x5 225lbs, 1x5 275, 1x3 315lbs, 1x1 405lbs
MP- 1x5 115lbs, 1x5 135lbs, 1x5 145lbs, 1x3 155lbs
Chins- 2x8, 1x6

Hours of sleep = 0

Calories: Totals = 2533 Fat = 97 Carbs = 216 Protein = 199

[LouPac]

Friday

Off day

Hours of sleep = 8

Calories: Totals = 2312 Fat = 89 Carbs = 178 Protein = 190

[LouPac]

Saturday

Squats: 1x5 135lbs, 1x5 225lbs, 1x5 275lbs, 1x5 295lbs, 1x3 320, 1x8 225lbs
Bench Press: 1x5 155lbs, 1x5 195lbs, 1x5 225lbs, 1x5 255lbs, 1x3 285lbs, 1x16 225lbs
BB Row: 1x5 145, 1x5 155lbs, 1x5 165lbs, 1x5 175lbs, 1x3 185lbs, 1x8 155lbs
Dips: 2x15
EZ bar curl - 1x8 80lbs
DB Hammer curls - 1x8 35lbs

Basketball = 2.5 hours

Hours of sleep = 7.5

Calories: Totals = 2494 Fat = 102 Carbs = 215 Protein = 175

[LouPac]

Sunday

Off day

Hours of sleep = 8.5

Calories: Totals = 2868 Fat = 119 Carbs = 236 Protein = 208

[LouPac]

Monday

Squats: 1x5 135, 1x5 205, 1x5 235, 1x5 275, 1x5 305, 1x5 325
Bench: 1x8 155, 1x5 185, 1x5 225, 1x5 255, 1x5 285, 1x3 305
BB Row: 1x5 155, 1x5 165, 1x5 175, 1x5 185, 1x5 195
Decline situps: 3x15

Hours of sleep: 6.5

Calories: Totals = 2531 Fat = 96 Carbs = 177 Protein = 240

[LouPac]

Tuesday

22 minutes on treadmill

Hours of sleep = 6

Calories: Totals = 1971 Fat = 94 Carbs = 76 Protein = 206

[LouPac]

Wednesday

Squats: 1x5 155, 1x5 205, 1x5 245, 1x5 275, 1x5 305 (light day)
Deads: 1x5 245, 1x5 275, 1x5 305, 1x3 335 (my sweaty grip gave out on me , getting straps for my heavy deads)
DB seated presses: 1x5 65, 1x5 75, 2x5 80
Weighted dips: 3x8 80

Hours of sleep = 5

Calories: Totals = 1957 Fat = 70 Carbs = 154 Protein = 187

[LouPac]

Thursday

Basketball = 90 minutes

Hours of sleep = 6

Calories = Totals = 3144 Fat = 119 Carbs = 303 Protein = 125

[Built]

Nice squats for a light day. :)

How's the weight coming?

[LouPac]

Friday

Squats: 1x5 155, 1x5 225, 1x5 255, 1x5 285, 1x5 315, 1x3 335, 1x8 245
Bench: 1x8 155, 1x5 205, 1x5 235, 1x5 265, 1x1 295, 1x8 245
BB Row: 1x5 165, 1x5 175, 1x5 185, 1x5 190, 1x3 195, 1x8 165
Ez bar Curl: 1x8 90, 1x7 100, 1x4 110

Hours of sleep = 11

Calories: Totals = 1731 Fat = 58 Carbs = 108 Protein = 202

[LouPac]

Nice squats for a light day. :)

How's the weight coming?
Bah! I've gone down to 203, but I've been hanging out so much that I've been ingesting too many bad carbs, like desserts and beer. :cry: If it wasn't for that, I would probably be doing a lot better. I just have to get tougher with my diet.

[LouPac]

Saturday

Walked for 8 hours in 95 degree weather sightseeing in D.C.:swear:

Calories: Totals = 3229 Fat = 117 Carbs = 273 Proetin = 160

Hours of sleep = 7

[LouPac]

Sunday

A little less walking than the day before in more milder weather

Hours of sleep = 8

Calories: Totals = 2613 Fat = 101 Carbs = 231 Protein = 193

[Built]

<cracks whip>
:whip:
Back on the diet!

[LouPac]

Tuesday

Squats: 1x5 225, 1x5 255, 1x5 285, 1x5 315, 1x4 335
Bench: 1x5 185, 1x5 225, 1x5 255, 1x5 285, 1x1 315
BB Row: 1x5 165, 1x5 175, 1x5 185, 2x5 195

Hours of sleep = 7

Calories: Totals = 2251 Fat = 68 Carbs = 199 Protein = 211

[LouPac]

Wednesday

Off

Hours of sleep: 7

Calories: Totals = 2519 Fat = 93 Carbs = 269 Protein = 152

[LouPac]

Thursday

Squats: 1x5 135, 1x5 185, 1x5 225, 1x5 265, 1x5 295
Deadlifts: 1x5 265, 1x5 295, 1x5 315, 1x2 345
Military Press: 1x5 95, 4x5 135

Hours of sleep: 3

Calories: Totals = 2888 Fat = 104 Carbs = 278 Protein = 153

[LouPac]

Friday

Off day

Hours of sleep= 9

Calories: Totals = 1955 Fat = 59 Carbs = 209 Protein = 102

[LouPac]

Saturday

Off Day

Hours of sleep = 6.5

Calories: Totals = 2406 Fat = 93 Carbs = 212 Protein = 157

[LouPac]

Sunday

Off day

Hours of sleep = 8.5

Calories: Totals = 1177 Fat = 36 Carbs = 140 Protein = 70

[LouPac]

Back on track!

Monday

Light day

Military Press: 1x10 bar, 1x8 95, 1x6 105, 1x4 115, 1x2 135, 1x1 155, 1x1 165, 1x1 175
DB Flat bench: 3x8 90
Pull ups: 1x8, 1x7, 1x6
BB Rows: 1x8 165, 2x8 155
Bent over raises: 3x10 20

Hours of sleep: 7

Calories: Totals = 2303 Fat = 99 Carbs = 135 Protein = 214

[LouPac]

Tuesday

Squats: barx12, 155x10, 185x8, 225x6, 265x4, 295x2, 315x1, 335x1, 345x1
Deads: 255x5, 275x5, 295x5, 315x1
Hypers: 3x10
Ab rope crunches: 90x15, 100x12, 110x12

Hours of sleep = 7

Calories:Totals = 1926 Fat = 78 Carbs = 98 Protein = 201

[LouPac]

Wednesday

Off day

Hours of sleep = 5

Calories:Totals = 1998 Fat = 93 Carbs = 120 Protein = 180

[LouPac]

Thursday

Flat Bench: barx12, 155x10, 185x8, 225x6, 255x4, 285x2, 315x1, 320x1, 325x1, 225x15
Incline Bench: 3sets of 205x5
Weighted dips: +50lbs did 4.5 reps and my left shoulder locked up on me Tried to do a set w/o weights and my shoulder would not go, so I moved on to something easier
Skull crushers: 80x8 for 2 sets
Rope press downs: 80x12, 90x10

Hours of sleep = 6

Calories: Totals = 2457 Fat = 63 Carbs = 209 Protein = 234

Weight = 202 Lowest since last summer.

[LouPac]

Friday

Good mornings: barx10, 135x10, 185x8x2
SLDL: 185x8x3
Chins: 3x8
Donkey calf raises: 300x10x3
Reverse curls: 70x8x2
EZ bar curls: 80x8


Hours of sleep = 11

Calories: Totals = 2595 Fat = 105 Carbs = 130 Protein = 215

[LouPac]

Saturday

Off day

Hours of sleep = 5

Totals = 2113 Fat = 79 Carbs = 198 Protein = 138

[LouPac]

Sunday


Football = 1.5 hours

Hours of sleep = 6 hours

Calories: Totals = 2057 Fat = 67 Carbs = 191 Protein = 179

[LouPac]

Monday

Seated db press: 50x10, 55x8, 60x6, 65x4, 70x3, 70x3
DB Incline press: 75x10, 75x8, 75x8
Pull ups: 8,7,6
BB Rows: 155x8x3
Bent over raises: 25x8x2

8 hours of sleep

Calories: Totals = 2291 Fat = 77 Carbs = 199 Protein = 215

[LouPac]

Tuesday

Down to 200lbs!!!

Took today off because I had an exam to take.

6 hours of sleep

Calories: Totals = 2246 fat = 106 carbs = 137 protein = 200

[LouPac]

Wednesday

Squats: barx10, 135x5, 185x3, 225x3, 275x1, 305x1, 335x1, 355x1
Deads: 245x3, 275x3, 315x1, 335x1, 365x1
Hypers: 2x12

5 Hours of sleep

Calories: Totals = 1907 Fat = 82 Carbs = 85 Protein = 215

[LouPac]

Thursday

Bench: barx10, 95x8, 135x4, 225x2, 255x1, 285x1, 315x1(barely made this one)
Incline: 195x8x3
Skull crushers: 80x8, 90x8x2

5 Hours of sleep

Calories: Totals = 2361 Fat = 93 Carbs = 186 Protein = 182

[LouPac]

Friday

Off

5 hours sleep

Calories: Totals = 2978 Fat = 112 Carbs = 235 Protein = 195

[LouPac]

Saturday

Walked Hershey Park for about 8 hours

7 Hours of sleep

Calories: Totals = 2298 Fat = 101 Carbs = 147 Protein = 151

[LouPac]

Sunday

12 hours sleep

Calories:Totals = 1520 Fat = 52 Carbs = 135 Protein = 129

[LouPac]

Decided to throw a little Westside training into the mix for a while.

DE Day

Flat bench (varying grips): 45*5*2, 95*5, 135*5, 155*3, 185*3*8
Standing MP: 95*10, 115*8, 135*6, 145*4, 155*2
Dips: bodyweight*9, 45*6*2, bodyweight*15
Chins: 6,6,6

8 hours sleep

Calories: Totals = 1906 Fat = 71 Carbs = 102 Protein = 221

[Natetaco]

looks like your cut is going well.

[LouPac]

looks like your cut is going well.
Thanks. I've lost 8 lbs. so far and no muscle loss or strength loss. But I have noticed the gains are coming A LOT slower now. But, it's to be expected.

[Natetaco]

8 lbs and no strength loss is good:D

[LouPac]

8 lbs and no strength loss is good:D
Definately, I'll take it. :D

[LouPac]

Tuesday

My waist has dropped 2 sizes. :D

I was feeling weak today, must be this damn heatwave.
ME Day
Squats: 135*5, 185*5, 225*3, 275*3, 315*1, 365*1
Sitting calf raises: 90*10*3
SLDL: 45*8, 135*8, 185*8, 205*8, 225*8
Bent over rows: 155*8, 175*5, reverse grip 155*8, 175*6

7 Hours of sleep

Calories: Totals = 2497 Fat = 113 Carbs = 149 Protein = 216

[Built]

My waist has dropped 2 sizes. :D

That is just SO damned cool!

[DGabe24]

Some very nice SLDL's and squats man, keep on it!

[LouPac]

Some very nice SLDL's and squats man, keep on it!
Thanks man, I even surprised myself with the SLDL's, I haven't worked past 200 in a long time.

[LouPac]

Wednesday

Off day

5 hours sleep

Calories: Totals = 2616 Fat = 76 Carbs = 206 Protein = 248

[LouPac]

Thursday

Off

5 hours sleep

Calories: Totals = 2987 Fat = 116 Carbs = 172 Protein = 189

[LouPac]

Friday

Flat Bench: 45x5, 95x5, 135x3, 185x3, 225x3, 275x1, 315x1, 335x1 (Failed)
Pull Ups: close grip*8, medium grip*8, wide grip*6
Tricep rope pulldowns: 60*12, 55*12, 50*12
Shrugs: 275*8, 295*8, 315*8
Reverse ez-bar curls: 80*8*3

8.5 hours sleep

Calories: Totals = 1849 Fat = 59 Carbs = 117 Protein = 209

[LouPac]

Saturday

Off

7.5 hours sleep

Calories: Totals = 2866 Fat = 75 Carbs = 252 Protein = 163

[LouPac]

Sunday

Off

9 Hours sleep

Calories: Totals = 2840 Fat = 172 Carbs = 149 Protein = 166

[LouPac]

Monday: DE Day

Flat bench: 45*5, 95*5, 135*5, 155*3, 185*3*8
Weighted dips: 45*10*4
MP: 95*10, 115*8, 125*6, 135*4, 145*2
Chins: 8,7,6,5

7 Hours of sleep

Calories: Totals = 1607 Fat = 43 Carbs = 99 Protein = 205

[LouPac]

Tuesday: ME Squat Day

Low box squats(these are freakin tough!):45*5, 135*5, 135*3, 185*3, 225*3, 275*1, 295*1, 305*1
SLDL: 185*8, 195*8, 225*8
BB Row:155*8, 175*8, 195*6
Donkey calf raises: 320*10, 360*10, 400*8
Decline situps:10*12, 25*10, 25*8

This was my first time doing box squats, they were pretty interesting, I think I might be sore tomorrow.

7 Hours sleep

Calories:Totals = 2022 Fat = 66 Carbs = 118 Protein = 240

[LouPac]

Off Day

9 hours sleep

Calories: Totals = 1819 Fat = 91 Carbs = 65 Protein = 192

[Natetaco]

sore today? lol nice box's. never tried them myself, no boxes to do them on at ymca

[LouPac]

sore today? lol nice box's. never tried them myself, no boxes to do them on at ymca
Not really, a little tight, but not really sore. There aren't any boxes at my gym either. I use a bench. We're the same height and I found I go lower than parallel on the bench. You can use those or cardio steppers.

[LouPac]

Tough workout today on no sleep, I feel like I'm going to throw up.

Flat bench warmup:45*5*2, 95*5, 135*5
2 board presses:185*3, 225*3, 275*3, 315*1, 345*1, 355*1
Flat bench drop set: 225*10
Pull ups:wide grip*8, medium grip*8, wide grip*8
Tricep rope pull downs: 50*12*3
Reverse curls: 80*8, 80*6
Ez bar curls: 90*6
Bent over db raises: 20*10*3

*pukes*

0 Hours of sleep

Calories:

[LouPac]

7/28

Off

7 hours sleep

Calories: Totals = 2348 Fat = 90 Carbs = 206 Protein = 177

[LouPac]

7/29

6 Hours sleep

Calories: Totals = 3039 Fat = 132 Carbs = 202 Protein = 192

[LouPac]

7/30

8.5 hours sleep

Calories: Totals = 2419 Fat = 114 Carbs = 179 Protein = 132

[LouPac]

7/31

9 hours sleep

Calories: Totals = 2120 Fat = 93 Carbs = 108 Protein = 225

[LouPac]

8/1

Hit 199 on the scale today.

Worked out this morning after the 12 hours shift, yes I'm making excuses for being lazy and weak.

DE Day

Flat bench:45*5, 95*5, 115*3, 165*3*8
Weighted dips: 70*8*3
MP: 95*10, 105*8, 115*6, 135*4, 155*2
Chins: 3*8

8 hours sleep

Calories: Totals = 2325 Fat = 102 Carbs = 181 Protein = 183

[LouPac]

Workout this morning: ME Squat day

Squats w/ 3 second pause: 45*5, 135*5, 185*5, 225*3, 255*3, 285*1, 305*1 (the last was more of a 2 second pause)
SLDL: 135*8, 185*8, 225*8
Barbell Rows: 175*8, 185*6, 195*6
Decline sit-ups: 25*10*3

4 Hours sleep

Calories: Totals = 2136 Fat = 91 Carbs = 70 Protein = 257

[LouPac]

First time doing minibands today. Holy hell they were hard!!!

Flat bench mini-bands:45*5, 95*5, 135*5, 185*3, 225*3, 255*3, 285*1
Pull-ups:8*3
/superset with tricep pressdowns: 80*12, 100*12, 120*12
Reverse curls: 80*8*2
Ez bar curls:100*6
Bent over DB raises: 20*10*3
DB Hammer curls: 40*8

7 Hours sleep

Calories: Totals = 2813 Fat = 103 Carbs = 203 Protein = 245

[LouPac]

8/4

DE Squat Day:

Squats:45*5, 115*5, 155*5, 185*3*8
Deads: 225*1, 275*1, 315*1, 365*1, 385*1
GM: 185*5*2, 135*10
Hyper-extensions: 12*3
Ab pulldowns w/ rope: 80*15, 100*15, 120*15

8 hours sleep

Calories: Totals = 1956 Fat = 96 Carbs = 60 Protein = 211

[LouPac]

8/7 DE Bench:

Decline sit-ups: 12*3
Swiss ball crunches: 10
Flat bench w/ mini bands: 45*5, 95*5, 115*5, 135*8*3
Weighted dips: 70*12, 90*10, 90*8
Standing MP: 105*10, 115*8, 135*6, 155*4, 165*2
Chins: 10, 8, 6

20 minute jog

8 hours sleep

Calories: Totals = 1959 Fat = 77 Carbs = 128 Protein = 199

[Kana]

Heya Lou- I'm going to be starting a Westside type routine next week and I have a few questions for you in regards to your routine..

I noticed that a few of your ME days are back to back. Do you normally try to make a habit of slipping an off day in between your ME days?

You've switched up the exercises from the typical WS routine. And you've incorporated a lot of the exercises I would like to continue doing, in your routine. Did you originally design your routine that way?

[LouPac]

Heya Lou- I'm going to be starting a Westside type routine next week and I have a few questions for you in regards to your routine..

I noticed that a few of your ME days are back to back. Do you normally try to make a habit of slipping an off day in between your ME days?

You've switched up the exercises from the typical WS routine. And you've incorporated a lot of the exercises I would like to continue doing, in your routine. Did you originally design your routine that way?

Yeah, I do ME Squats on Tuesdays and ME Bench on Thursdays, last week was a little screwed up for me, but I usually have a day off in between ME days.

As far as the routine, I just took a Westside template and customized it the way I wanted to.

[LouPac]

8/8

Low box squats: 95*5, 135*5, 185*3, 225*3, 275*1, 295*1
SLDL: 185*8, 225*8, 245*8
BB Row: 185*8, 195*6, 195*5
Ab Rope pulldowns: 100*15, 120*15, 150*15
Russian Twists on swiss ball: 10*10*3

6 hours sleep

Calories: Totals = 2562 Fat = 106 Carbs = 195 Protein = 216

[LouPac]

8/9

Off day

7 hours sleep

Calories: Totals = 2254 Fat = 101 Carbs = 136 Protein = 214

[LouPac]

8/10

Big PR today!

Close grip bench: 45*5, 95*5, 135*5, 185*3, 225*3, 245*1, 275*1, 305*1 ,:clap: , 225*10
Pullups: 8, 8, 8
Push downs: 80*12*2, 80*10
Reverse ez bar curls: 90*6*3
Bent over raises: 20*12*3

6 hours sleep

Calories: Totals = 2063 Fat = 99 Carbs = 135 Protein = 179

[LouPac]

8/11 DE Squat Day

Squat: 45*5, 95*5, 135*5, 175*3*8
Good Mornings: 135*8, 185*8, 205*6
Hyper extensions: 25*10*3
Ab rope pulldowns: 100*15, 120*15, 140*15

9 Hours sleep

Calories: Totals = 2821 Fat = 126 Carbs = 194 Protein = 204

[LouPac]

8/12

3 hours softball

6 hours sleep

Calories: Totals = 2738 Fat = 78 Carbs = 265 Protein = 136

[LouPac]

8/13

Off day

198 lbs!

12 hours sleep

Calories: Totals = 1508 Fat = 38 Carbs = 177 Protein = 132

[LouPac]

8/14

DE Bench

Flat bench w/ mini bands: 45*5, 95*5, 155*3*8
Weighted dips: 80*8*3
MP: 95*10, 115*8, 135*6, 155*4, 185*0(don't know what happened here) :mad:
Chins: 8,7,6

8 hours sleep

Calories: Totals = 1888 Fat = 61 Carbs = 170 Protein = 180

[LouPac]

Ok, so I just about almost died tis morning.

High box squats(2" above parallel): 95*5, 135*5, 185*5, 225*3, 275*3, 315*3, 365*1, 405*1 (This was real easy, so I said, "Add 50 more lbs Lou" ) Heavy weight + bad Spotter = Lou pinned to the rack Now I have a badly bruised wrist, who knows, it might be broken, but maybe not, because I kept working out.
SLDL: 135*10, 185*10, 225*8
BB Row: 185*8, 185*7, 185*6

2.5 hours sleep: the pain from my arm kept me up all day

Calories: Totals = 2311 Fat = 65 Carbs = 246 Protein = 204

[LouPac]

8/16

Off day

6 hours sleep

Calories: Totals = 2669 Fat = 90 Carbs = 265 Protein = 179

[LouPac]

8/17

DE Squat day

Squats: 95*5, 135*5, 195*2*8
GM: 135*10, 155*10, 185*8
Rope crunches: 85*10*3
Hypers: 25*12*3

6 hours sleep

Calories: Totals = 2172 Fat = 79 Carbs = 217 Protein = 162

[LouPac]

8/18

Light workout today because of my ailing wrist

Incline bench: 45*5, 95*5, 135*5, 185*3, 225*3
Flat Bench: 225*9
Tricep pressdowns: 100*15*3
Superset- ez bar curls: 70*10*3 w/ DB Bent over lateral raises: 20*10*3

7 hours sleep

Calories: Totals = 2254 Fat = 63 Carbs = 247 Protein = 187

[LouPac]

8/19

Off day

11.5 hours sleep

Calories: Totals = 2634 Fat = 99 Carbs = 210 Protein = 174

[LouPac]

8/20

Off

Sick the past two days :(

12 hours sleep

Calories: Totals = 1642 Fat = 68 Carbs = 149 Protein = 118

[LouPac]

8/21

Another quick workout w/ my ailing wrist *sigh*

DE Bench
Flat bench w/ mini bands: 45*5, 95*5, 155*3*6
MP: 135*8, 145*5, 155*3
Reverse tricep press downs: 50*15, 70*12, 80*10
Close grip seated cable rows: 180*10, 210*8, 230*7, 250*4 (*PR - 1st time ever getting past 220lbs on this)

5 hours sleep

Calories: Totals = 2153 Fat = 85 Carbs = 187 Protein = 186

[LouPac]

8/22

Took off today because of this lousy headcold I have.

9 hours sleep

Calories: Totals = 1818 Fat = 81 Carbs = 108 Protein = 180

[LouPac]

8/23

Off day

6 hours sleep

Calories:Totals = 2068 Fat = 76 Carbs = 129 Protein = 173

[LouPac]

8/24

ME Squat Day

Day 6 of this lousy cold, Oh yeah, and wouldn't you know I wake up with a cramp in my calf 1/2 hour before I go to the gym on leg day. :mad:

1st workout with the brand new belt, damn it's stiff as hell, it feels awkward deadlifting with it.

Deadlifts: 185*3, 225*3, 275*1, 315*1, 345*1, 375*1 - I could have done more, but I just didn't feel right with the belt on.
Leg press: 360*5, 450*5, 540*5, 610*3 PR
SLDL: 185*8, 225*8, 245*8
BB Row: 185*8*2

7.5 hours sleep

Calories: Totals = 2576 Fat = 89 Carbs = 147 Protein = 231

[LouPac]

My freakin wrist is still ailing. :sigh:

Flat bench 2 board press: 95*5, 135*5, 185*3, 225*3, 275*1, 315*1, 345*1 - I could have done more but my wrist felt funny on this last one.
Flat bench - 225*18
Wide grip cable rows: 190*8, 220*6, 250*4
Reverse tricep pressdowns: 70*15, 75*12, 80*10

5 hours sleep

Calories: Totals = 2214 Fat = 89 Carbs = 142 Protein = 134

[LouPac]

8/26

Off

12.5 hours sleep

Calories: Totals = 1983 Fat = 65 Carbs = 166 Protein = 120

[HeavyBomber]

12.5 hours sleep

There you go. I like how you track your sleep. I need to start doing that, seems like I never get enough.

[LouPac]

Yeah, I work nights, so sometimes I don't get a decent amount at all, I've noticed that the more sleep I get, the better I do with cutting weight.

[LouPac]

8/28

Off day

8.5 hours sleep

Calories: Totals = 1832 Fat = 39 Carbs = 144 Protein = 230

[LouPac]

8/29

off

10 hours sleep


Calories: Totals = 1534 Fat = 62 Carbs = 111 Protein = 132

[LouPac]

8/30

off

7.5 hours sleep

Calories: Totals = 1548 Fat = 79 Carbs = 54 Protein = 154

[LouPac]

8/31

off

7 hours sleep

Calories: Totals = 2244 Fat = 109 Carbs = 107 Protein = 126

[LouPac]

9/1

off

6 hours sleep

Totals = 2594 Fat = 132 Carbs = 171 Protein = 156

[LouPac]

9/2

off

7 hours sleep

Calories: Totals = 2343 Fat = 110 Carbs = 160 Protein = 141

[LouPac]

9/3

off

7 hours sleep

Calories: Totals = 2944 Fat = 134 Carbs = 162 Protein = 199

[Natetaco]

why all the off days?

[LouPac]

why all the off days?
Banged up my wrist pretty bad. I tried working out with it, but my wrist was not doing well, so I decided to just take the whole week off.

[LouPac]

I'm back after a week of rest w/ a new workout!

Squats: 45*5, 135*5, 185*3, 225*3, 275*3, 315*1, 365*1, 405* 1/2 rep only :(
Front Squats: 135*8*2
Push Press: 135*5*2
Jump Shrugs: 135*5*2
Donkey Calf raises: 300*15*2, 300*12
Decline Sit ups weighted w/ 25lbs: 10*2
Swiss ball crunches w/ 25lbs: 12*2

5 hours sleep

Calories: Totals = 2668 Fat = 95 Carbs = 150 Protein = 187

[LouPac]

9/5

Down to 195 today!!!

DE Bench

Flat bench: 95*5, 135*5, 185*3*8
Pull ups: 8, 7, 7
Dips: bodyweight*12, 45*8*3
BB rows: 205*5*3
Side bends: 50*12, 55*12
Russian twists on Swissball: 10*12*2

10 hours sleep

Calories: Totals = 1312 Fat = 53 Carbs = 38 Protein = 173

[LouPac]

9/6

Off Day

8 Hours sleep

Calories: Totals = 1741 Fat = 56 Carbs = 94 Protein = 218

[LouPac]

9/7

My wrist is still borked. :(
I was really weak today, it could've been the 2 hours sleep I was working on or the lack of food in me.
Flat bench: 45*5, 95*5, 135*5, 185*5, 225*3, 275*3, 315*1, 225*10
Skull crushers: 90*10, 100*8 (PR), 100*6
MP: 115*8, 135*5, 155*1 :(
Chins: 8,8,6
DB Hammer curls: 40*10, 45*8(PR)

SO a couple of insignificant PR's, but I was severely disappointed in myself overall.

2 hours sleep

Calories: Totals = 2313 Fat = 61 Carbs = 135 Protein = 170

[LouPac]

9/8

DE Squat day

Squats: 45*5, 95*5, 135*5, 185*2*8
Deads: 135*5, 225*3, 275*2, 315*1, 365*1
Hang cleans: 135*3, 155*3 (PR), 155*2
SLDL: 185*8, 225*8, 255*8(PR)
Bent over lateral raises: 20*12, 25*10, 30*8

8 hours sleep

[LouPac]

9/11

Squats w/ mini-bands: 45*5, 95*5, 135*5, 185*3, 225*3, 245*1, 275*1, 295*1/2 rep (It was my first time doing these and I wasn't crazy about my form, next time I do these I'll back off the weight a bit more.)
Front squats: 135*8, 135*8, 185*2 (Bar was slipping)
Push Press: 135*5, 135*4, 135*3
Donkey calf presses: 300*15, 300*12, 300*12

7.5 hours sleep

Calories: Totals = 2425 Fat = 99 Carbs = 173 Protein = 216

[LouPac]

9/12

Had to take off today due to all the work I had to do.

6 hours sleep

Calories: Totals = 1858 Fat = 75 Carbs = 97 Protein = 205

[LouPac]

9/14

Close grip flat bench: 135*8, 155*6, 185*5, 215*5, 245*3, 255*3, 275*2
MP: 135*5*2
Hang Cleans: 155*3*2
Skull crushers: 110*6, 110*5
Bent over lateral raises: 25*12, 30*10

2 hours sleep

Calories: Totals = 2064 Fat = 51 Carbs = 176 Protein = 170

[LouPac]

9/18

Low box squats: 95*5, 135*5, 185*3, 205*3, 225*3, 245*1, 265*1, 285*1
Front squats: 155*5*2
Push Press: 155*5, 155*3
Calf Raises: 310*7, 270*10, 210*12
Decline situps: 35*8*2
Weighted crunches: 25*10*2

7 hours sleep

Calories:Totals = 1922 Fat = 47 Carbs = 158 Protein = 221

[Con]

Impressive box squating. What are the front squats like?

Also what ya cuttin to?

[LouPac]

Impressive box squating. What are the front squats like?

Also what ya cuttin to?

Do you mean how do you do front squats?

I would like to get to 190, I'm currently fluctuating between 196-198.

[Con]

Yea, i think i have an idea but just wondering.

Gl gettin down to 190

[LouPac]

Yea, i think i have an idea but just wondering.

Gl gettin down to 190
Front squats: Place bar across the front of your delts and squat. It's kind of tricky with balancing the bar. Some people hold it with a clean grip, but it's a bit hard on the wrists.

[LouPac]

8/19

DE Bench

Flat bench: 45*12, 95*10, 135*8, 155*3*8
Dips: bodyweight*8, 45*8, 90*8, 100*8
Pull ups: 8,7,7
BB Row: 205*5, 215*5(PR), 135*12
DB Side bends: 55*12, 60*12
Bicycle crunches: 15, 20

7 hours sleep

Calories: Totals = 1988 Fat = 80 Carbs = 137 Protein = 191

[Con]

Ahhh, ok, i think i get it.

Seems like everyone does the DE, ME type stuff, when i get a chance ama def read the article.

Nice workout.

[LouPac]

8/20

Off day

8 hours sleep

Calories: Totals = 2132 Fat = 67 Carbs = 146 Protein = 237

[LouPac]

8/21

Today's workout:

Incline Bench press: 45*10, 95*8, 135*6, 185*5, 205*5, 225*3, 245*3, 265*1, 135*15
Hang cleans: 155*3*3
MP: 135*5, 155*3
Shrugs: 275*8, 315*8
Skull crushers: 110*7, 110*5, 70*15
Reverse curls: 80*8*3

6 hours sleep

Calories: Totals = 2583 Fat = 74 Carbs = 206 Protein = 221

[Nosaj]

Damn, strong pressing and nice skulls. I can't believe you're doing all that on 2k cals, awesome effort!

[LouPac]

Damn, strong pressing and nice skulls. I can't believe you're doing all that on 2k cals, awesome effort!
Thanks man, I've really been feeling a bit weaker the last few weeks. I'm only on this cut for 1 more month and then I start bulking, I can't wait.

[LouPac]

9/22

Speed squats: 45*5, 95*5, 135*3, 185*2*5
Deads: 225*3, 275*1, 315*1, 365*1, 385*1
GM: 185*8*2
Chins: 8,8,5
Wide grip cable rows: 200*6*2

7.5 hours sleep

Calories: Totals = 1846 Fat = 38 Carbs = 174 Protein = 210

[LouPac]

9/23

Off Day

6 hours sleep

Calories:Totals = 2526 Fat = 101 Carbs = 189 Protein = 95

[LouPac]

9/24

Off day

7 hours sleep

Calories: Totals = 1892 Fat = 58 Carbs = 129 Protein = 169

[LouPac]

9/25

I was exhausted today so I took off.

7.5 hours sleep

Calories:Totals = 2009 Fat = 57 Carbs = 224 Protein = 150

[LouPac]

9/26

Man, I don't know if I'm coming down with something or what. Yesterday I skipped the gym because I was exhausted for no reason, and today squatting 315 felt heavy as hell and after my workout I felt like throwing up.

Squat: 135*5, 185*5, 225*3, 275*3, 315*1, 225*8
Front Squat: 135*8
Weighted dips: 45*8, 90*8
Pull ups: 8,8
T-Bar rows: 115*5*2
Seated calf raises: 70*12, 70*15

7.75 hours sleep

Calories: Totals = 2140 Fat = 81 Carbs = 158 Protein = 197

[Con]

Stress, lack of quality sleep, just a bad workout. Any number of things could be the cause.

Anyway, maybe just take it easy for a week or 2, and let your body rest, maybe even do a week of maintenace, maybe cuttin is catching up to you.

[LouPac]

I think you may be right about the cutting, I might have to dut it short, I don't like to feel weak. Next week I'm going to start a deloading program for 3 weeks, hopefully I can get some good recovery from that.

[Con]

When you say "dut it short", I assume you mean cut it short, but does that mean completely end the cut? I was only thnking like a week or 2 of maintenacne cals(I believe is helps with whacky hormones + metoblism boost) and then go back t cutting. Deload couldnt hurt either.

[LouPac]

Yeah I meant cutting it short. I was planning to go until the end of October but don't know if I could hold out that long. I'll see how I do with the deload and plan from there.

[LouPac]

9/27

Off Day

6 hours sleep

Calories: Totals = 2296 Fat = 75 Carbs = 112 Protein = 231

[LouPac]

9/28

Flat bench: 45*12, 95*10, 135*8, 185*6, 225*4, 275*3, 315*1, 225*10
Hang cleans: 135*3, 155*2, 165*1 (PR)
Shrugs: 225*10, 275*6, 315*5 (My grip kept slipping today :mad:)
Seated bent over lateral raises: 30*8*2, 30*10(PR)
Overhead Tricep pressdowns: 70*12, 80*10, 90*8
Barbell curls: 95*8, 105*5, 115*3(PR) Haven't done these in years because of my poor wrist flexibility but I was extremely pleased with my results

6 Hours sleep

Calories: Totals = 2319 Fat = 71 Carbs = 208 Protein = 211

[LouPac]

9/29

Deads: 135*5, 185*5, 225*3, 275*3, 315*1, 365*1, 415*1-PR I felt like I could have done 425
SLDL: 185*8, 225*8, 265*8-PR
Chins: 8, 8, 6
Ab rope pulldowns: 110*15, 130*15, 150*15

Well, I guess the beginning of the week was a fluke and was just one of those days because I really felt good today.


8.5 hours sleep

Went crazy with the junk food today:

Calories: Totals = 4398 Fat = 181 Carbs = 283 Protein = 254

[LouPac]

9/30

Flag football 2 hours

5 Hours sleep

Calories: Totals = 2600 Fat = 87 Carbs = 249 Protein = 161

[LouPac]

10/1

Softball = 2.5 hours

6 hours sleep

Calories: Totals = 2528 Fat = 98 Carbs = 229 Protein = 184

[LouPac]

10/2

Off day

8.5 hours sleep

Calories: Totals = 2790 Fat = 142 Carbs = 140 Protein = 243

[HeavyBomber]

Good job on the personal best lately, especially that recent dead lift.

[LouPac]

Thanks HB!

[LouPac]

10/3

Started my 3 week deload:

Bench: 45*15, 95*12, 135*10, 185*8, 225*6*4
Weighted Dips: 45*8*3
BB Rows(Reverse grip): 135*12*3
Face pulls: 100*12*4
Ab rope pulldowns: 100*15*2

8 hours sleep

Calories: Totals = 1455 Fat = 53 Carbs = 67 Protein = 188

[LouPac]

10/4

Off

8 hours sleep

Calories: Totals = 2032 Fat = 52 Carbs = 194 Protein = 209

[LouPac]

10/5

Squats: 45*12, 95*10, 135*6, 225*6*3
Leg Press: 320*12*3
Donkey Calf raises: 260*15*3
Oblique crunches: 15, 15, 15

4 hours sleep

Calories: Totals = 2225 Fat = 60 Carbs = 131 Protein = 241

[LouPac]

10/8

6.5 hours sleep

Calories: Totals = 2908 Fat = 144 Carbs = 256 Protein = 151

[LouPac]

10/9

Flat Bench: 45*12, 95*10, 135*8, 185*7, 225*6, 245*5*4
Weighted dips: 55*10*3
BB Rows: 145*10*3
Face Pulls: 110*12*4

7.5 hours sleep

Calories: Totals = 2186 Fat = 58 Carbs = 184 Protein = 241

[LouPac]

10/10

Off Day

7.5 hours sleep

Calories: Totals 1963 = 81 Carbs = 100 Protein = 210

[LouPac]

Finally got back into the gym again today.

Squats: 45*10, 95*10, 135*8, 185*6, 225*5, 275*3, 315*1
GM: 135*10*3
Leg press: 360*8*3
Pull-throughs: 80*12, 90*10, 100*8
Weighted leg lifts: 10*10*3
Cable crunches: 100*15, 120*15, 140*15

6 hours sleep