Lou's Cutting Program

[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