Lou's Cutting Program

[LouPac]

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

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]

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]

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]

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.

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