BMac's Cutting Log

[BMac]

Figured i'd keep an update on here. Working with DK to get this done..its my first real cut so i'm excited for the results.

Today's the first day, body weight this morning was 241.8

My Current stats are:
Neck: 17
Shoulders: 56
Chest: 48
Arms relaxed: 16 flexed: 18.5
Waist (around bellybutton): 40
Quads: 25
Calves: 16

My legs are lacking big time, i'm hoping to bring them up in a clean bulk after I do this cut and if i'm happy maybe try out a show as ill be moving back to Halifax at the end of this Month.

And here are the dreaded pics....can't wait to start trimming down!

http://i278.photobucket.com/albums/kk94/BMacD12/1st%20Cut/d300b2e7.jpg

http://i278.photobucket.com/albums/kk94/BMacD12/1st%20Cut/4ba78906.jpg

[GYMBRAT]

your a beast and gunna remain a beast when your peeled as well I can tell!!!

I'm gunna follow this one fosho, all the best to ya BMac!

GB

[massabsamurai]

good luck bro. Keep us posted throughout the journey

[Delt King]

Glad to have you on the team...Let's do this!:a+

[razorsedge]

Good luck with this guys...always great to be able to follow along...will be watching ur updates

[BMac]

Just to update this a bit, this morning I was down to 228, i'm noticing strength and stamina in the gym has gone down but other then that i'm feeling great. Should have some updated pics tonight since we finally found the camera.
Just got posted back to Halifax from out west so it's been a hectic few weeks

[razorsedge]

I thought maybe you said **** it as hadn't seen an update. Good start. You're gonna have that feelin a lot as you drop but I'm sure DK explained that to you..keep us posted on progress...maybe more than once every 5 weeks if you have chance..lol

[JMP]

Good Luck & Keep at it !!!

[BMac]

haha yeah, in the final stages of purchasing my first home so things are slowing down a bit...will have more time to update this.

Today is legs at the gym followed by 25 mins of cardio

[BMac]

Legs last night consisted of;
Leg Extensions to warm up

Squats to Parallel: 135x12
225x10
275x10
275x10
315x8

Leg Press: 4 platesx12
8 platesx12
12 platesx12
14 platesx12

Standing leg curls: 4 setsx12

Laying leg curls: 2 setsx12

Leg extensions 3 sets to exhaustion

PWO Cardio for 25 mins


Overall felt like one of the better leg day's i've had in a while...afterwards I got to go out to dinner with a bunch of friends and the wife...and watch everyone eat haha

[BMac]

Today was Bi's and Tri's at the gym

close grip bench: 135x12
225x12
275x10
295x8
225x10

Tricep extensions w/tri bar: 75x10
95x10
105x10

Dips: BWx10
+45lbs x10
+70lbsx10
+90lbsx10

Preacher Curls: 80x12
100x12
120x12

Bi Machine (Single Arm): 70x10
90x10
120x10
140x10

Hammer Curls with cables: 80x10
100x10
120x10
140x10

Followed up with 25mins on the Treadmill, incline 4 speed 3

[BMac]

And here are a few pics from today, still a long ways to go

http://i278.photobucket.com/albums/kk94/BMacD12/1st%20Cut/f7447336.jpg

http://i278.photobucket.com/albums/kk94/BMacD12/1st%20Cut/586b1870.jpg

[BMac]

Today was just Cardio, 30 mins walking on the dreadmill

Before bed i'll be foam rolling my legs

[Delt King]

Just wanted to say you're doing a very good job BMac. Keep it up, once you get through the monotony of the meals, you realize that food is not pleasure it is a means to an end. You can manipulate all these variables to achieve your goals, and you're well on your way.

[BMac]

Chest and Tri's tonight, don't have a training partner here yet so i'm working out without a spotter

Incline Bench: 135x12, 225x12, 225x12, 275x10
Flat Bench: 135x12, 225x12, 275x12, 315x8, 315x4
Dips: 10xBW, 12xBW+45, 10xBW+45, 9xBW+90, 8xBW
Cable Flys: 45x10, 60x10, 75x10 held with 2 sec pause

Close Grip Bench: 135x12, 225x10, 225x10 was really running out of gas with this one
Vbar push downs: 75x10, 150x10, 150x10

And then the power went out....finished with;
cable kickbacks: 30x12, 45x12 and then was kicked out of the gym...

So I wasn't able to complete my cardio at the gym, so once I got home I took my two dogs for a 30 min walk

[kawikaratekid]

That's a significant change already. Keep at it!

[Shaun73]

consistancy is key. You do have a long way to go but keep at it and in time you will get there

[BMac]

Back and Bi's tonight....was feeling pretty tired at the beginning but by the end felt great.
Going to have to look into liquid chalk as well since the gym i'm at right now doesn't allow chalk which was hampering my deads

Deads(Tried sumo style): 135x8, 225x8, 275x8, 315x6, 365x4, 405x2
Lat Pulldown: 90x12, 135x12, 180x12, 225x8, 255x8
Standing Cable Pullover: 60x10, 75x12, 90x10
Bent Over Row: 135x12, 225x8, 225x8, 225x8
Hyperextensions: 150x12, 165x12, 205x12, 250x12

Bicep Machine: 90x12, 105x12, 130x12, 155x12
Preacher DB: 25x12, 35x12, 40x12

Followed by 30 mins of cardio

All in all it was an alright workout, but not the best

[BMac]

weighed in at 226 this morning, tonight was shoulders and cardio

Smith Presses: (not sure what the bar weighed so not including it) 90x12, 180x12, 180x12, 230x12, 270x4
Machine side laterals: 75x12, 90x12, 120x12, 150x12
Cable side laterals: 35x12, 45x12, 55x12
Rear Delts on pecdec: 90x12, 120x12, 120x12, 150x10
Machine Presses: 200x12, 235x10, 255x8(full stack)
dumbell side laterals30x10, 35x10, 40x10
Shrugs: 225x12, 225x12, 275x12

Weighted Ab's followed by 30 mins of cardio on the elliptical

[CreatineAmonster]

good log man you got some serious muscle mass will be cool to see where you end up at the end of this cut subbed for sure.

[BMac]

Was away this weekend without the computer so here are my logs from the last couple days...
Fri was Legs, racks were being used for things other then squats...so I had to make do without squats this week

Extenstions: 15x120, 15x150, 15x180 to warm the legs up
Leg presses 15x4 plates, 12x8, 12x12, 8x16, 5x20
Hack Squat....never used this machine before, its not really a hack squat but similar...here it is, http://www.paramountfitness.com/products/free_weights/plate_loaded/%20_lower_body/total_leg_fw8800.shtm
8x50lbs, 8x70, 8x90, 8x90, 8x90 with the leverage arm you don't need to add much weight
Leg curl: 12x90, 8x135, 5x165
Standing Leg Curl: 10x60, 10x75, 10x75
Calves12x45, 12x90, 12x115, 12x115

Followed by 30 mins cardio

Sat was arms

Preacher Curls: 12x40, 12x60, 12x80, 12x100, 10x100
Seated DB Curls: 10x30, 10x35, 9x40
Hammer Curls: 10x50, 8x60, 8x70
Close Grip Bench: 12x135, 12x225, 8x275, 5x315 (Shoulder started bugging me at the end a bit)
Skull Crushers12x50, 12x80, 12x100
VBar Pushdown12x150, 12x150, 12x150 (Full Stack)
Kickbacks12x20, 12x25

Followed by 30mins cardio

Today was just cardio and some foam rolling

[BMac]

Chest and Tri's last night

Flat Bench12x135, 12x225, 12x225, 12x275, 7x315 drop set to 8x225
Pec Dec 12x145, 8x190, 8x205
Incline BB12x135, 10x225, 10x225, 8x225
DB Flys10x40, 10x50, 10x60
Machine Press 12x110, 10x155, 10x185, 7x185
Rope Pushdowns12x90, 10x135, 10x165
Cable Kickbacks10x30, 10x45,8x60 dropped to 10x30
BW Dips 12, 12, 12

Followed by 30 mins elliptical

Feel like my intensity is dropping...would have to have a training partner...so hopefully i'll find one in the next couple months since I just moved here, also i'm noticing my pump isn't lasting near as long as it use to.
Other then that the workout felt pretty good last night

[CreatineAmonster]

Do you think your intensity dropping is due to caloric defict or something else I don't think you posted your diet I am assuming you are a defict since its a cut of course just wondering. Also was wondering if you tried any Pre Workout help like caffine / Ephedrine or anything like that. Good log and workouts none the less hope you find a partner soon.

[BMac]

It's defiantly partly due to being at a caloric deficit, but I also feel I train better with someone else pushing me just to squeeze out those last few reps, etc

[BMac]

Tonight was Back and Bi's, wasn't feeling dead's tonight so didn't incorporate them in

Pull Ups 8xBW, 6xBW, 8xBW
Close Grip Pull Down105x12, 150x12, 185x12, 225x12, 250x12
Cable Pullover 60x10, 80x10, 100x10
Underhand BB rows 135x12, 185x12, 225x12, 225x12
DB Rows 110x10, 120x10, 130x10
Hyperextensions 150x10, 200x10, 250x10
Machine Curls 60x12, 75x10, 90x10
Machine Preacher Curls 60x10, 60x10, 60x10, done with a 2 sec squeeze at the top

[BMac]

Did Shoulders and cardio tonight

Machine Presses12x105, 12x150, 12x195, 12x240, 12x250
Machine Lateral Raise12x75, 12x105, 10x135
Cable Side Lateral8x45, 8x60, 8x60
Rear Delt DB12x25, 12x35, 8x50, 12x50
upright rows12x80, 10x115, 8x135, 8x145
Shrugs10x225, 10x225, 10x225

30 mins on the dreadmill

all in all felt like a pretty solid workout

[BMac]

Weight this Morning was down to 223.2...diet changes were made this week and it's working well

[massabsamurai]

mind posting up ur diet bro? Juz wanna get an idea. Thanks

[Delt King]

mind posting up ur diet bro? Juz wanna get an idea. Thanks


I'd rather BMAC not do that and give away the CanadianMuscleTeam secrets LOL.

[BMac]

I'd rather BMAC not do that and give away the CanadianMuscleTeam secrets LOL.

agreed, can't give away all the secrets...just gotta become a member of the team to find out :yeah

did legs and cardio tonight since I won't be able to make it to the gym tomorrow with moving my sister into her house...which will be a workout in itself

box squats 135x10, 135x10, 225x10, 225x10, 315x8, 315x8
arc squat machine25x8, 50x8, 50x8, 50x8 (awesome burn from these)
standing leg curl12x60, 12x75, 12x90
leg extensions12x120, 12x150, 12x180, 12x210
standing calf raise12x140, 12x220, 12x300, 12x360, 12x420
Weighted abs

30 mins cardio

[massabsamurai]

lol i figure. Anyways are u running a palumbo style diet?

[Delt King]

lol i figure. Anyways are u running a palumbo style diet?

It's been carb cycling to date...although it's possible a palumbo style might be used in the future. Everybody's body is different and cutting style needs to be customized to the individual.

[BMac]

well today I spent the day moving my sister from her apartment into a house she bought...i'm exhausted, at one point forgot my meal at one place so there was a bout of 4.5 hrs or so where I couldn't eat...I was dying.
With doing legs last night and lifting and moving stuff all day today, I think i'll be off the weights until monday, just some low impact cardio and painting all day tomorrow...

[BMac]

New Pics from this morning, woke up at 222.2

http://i278.photobucket.com/albums/kk94/BMacD12/1st%20Cut/e393992a.jpg

http://i278.photobucket.com/albums/kk94/BMacD12/1st%20Cut/0857b9cb.jpg

http://i278.photobucket.com/albums/kk94/BMacD12/1st%20Cut/b212e0ea.jpg

[BMac]

Mon Night I did Chest and tri's, kept the workout light and concentrated on a good contraction and pause, felt good!

Flat Bench 12x135, 12x225, 12x225, 8x275, 12x135
Cable Flys12x45, 10x60, 12x60
Dips10xBWm 12xBW+25, 12xBW+25
incline db flys 12x40, 12x40, 12x45
rope tri extensions12x75, 10x75
vbar pushdown 10x105, 12x105

followed by cardio

Last night I did back and Bi's, had to do deads at the end because the area to do them was occupied most of the workout

pull ups10, 6, 8
TBar rows12x45, 12x90, 12x135, 12x180, 8x225
pull downs10x180, 10x210, 8x240
cable pullovers 10x45, 12x60, 12x75
machine rows 8x"12" , 8x"16", 4x"20" (full stack)
deads6x135, 6x225, 6x315

Machine Preacher "12x5", "12x8", "10x10"
alternating db curls8x35, 7x45

I was bagged after the workout last night, felt good, ended with 35 mins cardio

[BMac]

Well with the storm the gyms are all closed so no cardio today...except when I start shoveling it's going to be one helluva workout

[BMac]

did shoulders last night,
warmed up with some db presses
smith press 12x105, 12x195, 10x245, 5x285
machine press12x"15", 12x"18", 12x"20" Full stack...didn't feel heavy at all
reverse pecdec12x"5", 12x"8", 12x"10", 12x"12"
db lateral raise10x30, 10x40, 10x45
cable lateral raise10x30, 10x45, 7x60
db shrugs12x100, 12x110, 12x130
Followed by 35 mins cardio and abs

And got myself a pair of vibrams today to give it a go with legs tonight...can't wait to try them out

[BMac]

I got to say I love the five fingers for squating in...felt better then then chuck taylors i've been using. My right knee gives me problems occasionally and didn't feel any different then my left last night, I was pretty pleased
*warmup*
extensions12x120, 12x120, 12x120

box squats 12x135, 10x225, 10x225, 10x275, 8x315, 4x365( wasn't sure if I was going to get off the box on the last one) then dropped to 10x225
leg press12x2 plates, 12x6, 12x10, 20x6
standing leg curl12x60, 12x75, 10x90, 12x75
single leg extensions12x40, 12x70, 12x100
standing calf raise12x300, 12x360, 12x420, 12x500

followed by cardio

[BMac]

Arms, Abs and Cardio today

Close grip bench135x12, 225x12, 225x12, 275x8
dipsbwx12, bw+45x12, bw+70x12, bw+90x8
cable extensions55x12, 70x12, 70x12
cable kickbacks40x12, 50x12
machine curls 75x15, 120x12, 135x12
preacher curls85x10, 85x12, 105x10

Abs and 35 mins cardio at the end

[BMac]

Woke up weighing in at 219.4, pretty stoked, got my cardio in today and get a cheat meal tonight, can't wait!

[BMac]

Got a goodlife membership today, they have a brand new gym close to the house I bought and will be moving into at the end of the month, needed a change of scenery, military gym just isn't cutting it anymore with the old equipment

Tonight was chest and tri's, had an awesome chest workout, only got 30 mins of cardio done before they turned the lights out on me

flat bench12x135, 12x225, 12x225, 8x275, 8x275, 6x315, 6x315
incline hammer12x90, 12x180, 8x270, 6x270, 8x180
db flys 12x45, 12x55, 10x65, 8x75
dips 12xbw(x3) Need to get myself a dip belt
flat hammer8x180, 8x180 (just to finish off with a good pump)
single arm cable ext12x60, 12x80
vbar pushdown12x130, 12x130, 12x130 (full stack)
single arm db ext10x25, 10x25

[BMac]

Back and Bi's tonight...my deadlifts feel terrible now, anything over 315 just feels overly heavy then it used to, and my grip feels weaker as well...sucks but i'm thinking it just normal with being on the cut

pull upsBWx8 (x3)
deads135x8, 225x8, 315x1, 405x1
tbar rows90x10, 135x12, 180x10, 225x8, 225x8
hammer pull downs140x10, 170x10, 180x10, 205x6
cable pull over75x10, 90x10, 90x8
preacher curls70x10, 90x10, 110x6
seated db curls35x8, 45x8, 40x8 dropset 25x8
cable hammer curl35x10, 50x10

followed by weighted ab work and 40 mins cardio

[JacktheThriller]

IMO would back off on your single lifts Bmac your dead for 405 seems quite taxing and on a caloric restriction you dont have the recovery ability to come back from these all out or high intesity lifts

[BMac]

yeah i decided last night i'm going to keep the weight down on them, just wanted to see how it felt...and 218.8 this morn!

[BMac]

did 40 mins of cardio and core work this afternoon

[JacktheThriller]

you beast lol

[BMac]

Did shoulders and cardio tonight, got to the new goodlife they built in Darmouth, great atmosphere, nice equipment, just wish they had dumbbells heavier then 100lbs and plate loaded hammer strength instead of the weight stacks

Military BB Press 12x135, 12x185, 10x225, 10x225, 6x245, 15x135
Cable Side Lateral12x40, 12x50, 9x60, 8x40, 8x20
Cable Face Pulls12x50, 12x80, 12x80
Bent Over Flys12x20, 12x35, 12x45, 8x35
Db Side Lateral12x20, 10x25, 10x30
Front BB Raise10x50, 10x50, 10x50
Hammer Shoulder Press12x180, 12x240, 12x300
Shrugs12x100 (4 sets)

Followed by 40 mins of cardio and abs...which I felt I was starving through, can't remember being so hungry for a while, all and all felt like a great workout

[BMac]

This afternoon was Legs, Cardio and Abs, been feeling drained yesterday and today but the workout felt good

Squats8x135, 8x135, 8x185, 8x225, 5x275, 5x275
Hack Squats 8x90, 8x90, 8x180, 8x180
Leg Curl12x90, 10x150, 10x150
kneeling leg curl10x60, 10x70, 10x80
single leg extensions 15x40, 15x50, 15x60, 15x70
seated calf raise15x45, 12x100, 12x155, 12x100, 12x45

Followed by 40 mins on the elliptical and some weighted ab work

[CreatineAmonster]

Damn Strong Lift when you been cutting for a while already KUTGW

[BMac]

217.2 this morning! Arms, Cardio and Core this afternoon. Will have new pictures probably tomorrow morning

[crackers]

Good Job BMAC on the Diet and training so far. I see your Aircrew as well. I fly with 413 SQN. My diet is clean 95% of the time its just the days we get called out, I always have meals ready but sometimes you have no time to prepare. The only thing you have to eat is a Hot meal or box lunch.. i find it so hard to eat all those carbs.. im on a carb restricted diet. Its not all the time im stuck eating it but it happens and it mixes up my diet. There is only so many shakes you can drink.. I have almonds packed in my bag but you can only eat so much of that as well.
Any ideas..thanks in advance

[BMac]

Its really hard when flying, I did OJT at 413, when i'm flying I find the easiest thing is to have some good protein bars on hand, I find thats the easiest thing to keep a box of in my flight bag when i'm flying, granted since i've been on this diet I haven't been flying at all which has made it much easier, but i'll have to figure something out when I go on the OTU this summer...not going back to the way I was!

[BMac]

Just got back from the gym, felt exhausted afterwards

Close Grip Bench12x135, 12x185, 12x225, 7x275, 4x315 drop 10x225 drop 12x135
Dips12xBW, 12xBW+20, 12xBW+40, 12xBW+40 drop 12xBW
DB kickbacks12x17.5, 12x25, 12x30
BB Skull Crusher12x70, 12x100, 8x110
Hammer Strength Bi Curl12x50, 12x70, 8x90, drop 6x60, drop 5x40
Laying Cable Curls 12x90, 12x120, 12x140, 8x170

My Arms were toast after that, followed by 40 mins on the stepper and some ab work

[BMac]

Here are some Pics, angles kinda suck, but best I could do since the wife didn't want to get out of bed, weighed in at 217 this morning, about to go hit up some cardio and abs

http://i278.photobucket.com/albums/kk94/BMacD12/1st%20Cut/947edb23.jpg

http://i278.photobucket.com/albums/kk94/BMacD12/1st%20Cut/057db32e.jpg

http://i278.photobucket.com/albums/kk94/BMacD12/1st%20Cut/5ed4fdc3.jpg

http://i278.photobucket.com/albums/kk94/BMacD12/1st%20Cut/e9eb92db.jpg

[massabsamurai]

Nice progress BMac. Keep it up

[JacktheThriller]

love handles are leaving, 3/4 of your back looks good just gonna keep goin to get that last 1/4 looking sharp. Good work man.

[BMac]

Thanks man, i'm happy with the progress so far, can't wait to get the rest of it off though!

[BMac]

Chest and tri's tonight...cardio bumped up to 45 mins..I miss the 20 min cardio sessions haha, and I really need to find some guys to work out with, getting tired of doing it solo

Flat Bench225x12, 225x12, 10x275, 8x275, 6x315 drop 12x225, drop 12x135
incline db flys12x40, 12x50, 10x60, 10x70
incline bench12x135, 6x225, 8x225, 10x135 ( was pretty gassed doing the incline)
dips15xbw, 15xbw, 12xbw, 15xbw
cable flys12x40, 12x50, 10x65
machine tri extensions12x55, 12x75, 12x95
vbar pushdowns12x80, 8x125, 10x125 drop 10x50

deadmill for 45 mins followed by some stretching, my ham's are retarded tight right now so trying to work them out, will foam roll tonight and have a massage on wed night

[Delt King]

You're doing very well BMac, you're one of the strictest clients that i have and the results are starting to show it. Keep up the good work bro.

[JMP]

Great progress BMAC !! Keep logging it !

[BMac]

Thanks guys, really enjoying the challenge thus far

[BMac]

Had a pretty good workout tonight, Back and Bi's with some cardio and abs

Rack Pulls 135x12, 225x12, 275x8 switch to mix grip, 315x8, 365x6, 405x3 (grip was failing)
Pull UpsBWx10
Pull Downs150x12, 170x10, 210x8
TBar Rows90x12, 135x10, 180x8, 180x12 drop to 90x15
cable pull over30x12. 50x12, 70x8
hammer rows 120x12, 160x12, 200x10, 240x9
preacher curls 70x12, 90x12, 90x12
laying cable curls100x12, 130x12, 160x10, 170x10 drop 140x7 drop 90x7
reverse grip bb curl50x12, 70x12, 90x7

[BMac]

Did 45 mins of cardio today along with some core work, then had an active release massage tonight, feel pretty good now

[bcaamuscle]

You ripped yet er wha

[BMac]

Shoulders, Cardio and Abs tonight

Seated BB Press 12x135, 12x185, 10x225, 3x275, 8x225 drop 15x135
Seated DB lateral Raise12x25, 10x30, 10x30, 10x30, 10x25
Reverse Pec Dec12x30, 12x90, 12x90
Bentover Rear delt Flys12x30, 12x45, 12x45
Machine Press12x70, 12x150, 12x150, 12x150
Front BB raise10x40, 8x60, 10x60
DB Shrugs12x100(5)

Followed by 45 mins on the stepper and some ab work

[BMac]

Had a Decent leg workout last night, decided to give front squats a try, feel like both my front delts are bruised but other then that I liked them.

warmup: extensions

front squats5x135, 8x135, 8x185, 6x205, 5x225, 5x225
back squats5x225, 5x225, 3x275, 5x275, 8x235 (legs felt toasted after front squats)
good mornings 8x135, 8x185, 8x185, 8x185
kneeling single leg ham curls10x90, 10x110, 10x110
single leg extensions12x80, 12x100, 12x120, 10x140
standing calf raise12x70, 12x110, 12x150, 12x170

followed by 45 mins on the stepper, i'm defiantly feeling it today. Weight this morning is 214.2

[BMac]

Did Tri's and Bi's this afternoon

Dips15xBW, 15xBW, 15xBW+45, 15xBW+45
close grip bench12x135, 12x185, 12x225, 6x275, 10x225
overhead db extensions12x75, 12x90, 12x100, 12x100
cable extensions15x50, 15x80, 15x110
machine preacher curls12x70. 12x110. 7x130 drop 5x90 drop 8x50
double bi cable curl12x30, 12x40, 12x50
hammer db curls12x45, 10x55, 10x65

followed by 45 mins of cardio and some abs, today the cardio just seemed to drag on, felt like I was never going to get off the treadmill

[BMac]

45 mins on the elliptical, some abs and stretching today, now just vegging out for the rest of the day

[Mind, Body, Spirit]

Congrats on the weight loss and on getting your first house! You're working pretty hard too. Keep at it!

[BMac]

Feeling like ass today, have a head cold and am tired. So going to keep the workout light tonight

[BMac]

Had an alright workout, had very little energy but did what I could, upped cardio to 50 mins today

incline BB press12x135, 12x185, 12x225, 12x245, 6x275, 12x225
incline db flys10x45, 10x55, 10x55, 10x65
hammer incline press10x60, 8x90, 12x90, 10x100, 7.5x110
pecdec10x90, 12x130, 12x150, 12x170
bw dips 4 sets of 12

followed by cardio and abs, hoping I feel better tomorrow

[BMac]

Feeling a bit better today but still under the weather, so no deadlifts. Back, cardio and core work tonight

Pull ups BWx8(4 sets)
BB Row135x12, 185x12, 205x12, 225x12
Lat Pulldowns Wide Grip150x10, 150x10, 190x8, 230x6
close grip90x10, 110x10, 130x10
hammer strength rows100x12, 140x12, 180x10, 220x12
cable seated row close grip150x12, 170x12, 210x12, 230x10(stack)

Followed by 50 mins on the stepper and core work

[BMac]

Cardio and Abs tonight, 50 mins on the stepper is always a good time

[BMac]

Quick update, Thurs did shoulders, felt like I was just going through the movements, so I kept the weights relatively light. And did 50mins of cardio with some core work

Yesterday I closed on my new house, I spent the day moving in and painting so I didn't make it to the gym at all yesterday, also did something to my knee, almost feels like there is fluid build up in it. It's hard to bend all the way so i'm going to have to skip legs this week.

Today i'm going to squeeze in arms and some cardio this evening. Weight today was 212.6

[bcaamuscle]

Great results so far!

[BMac]

Thanks Man,
Here are some pics from this morning

http://i278.photobucket.com/albums/kk94/BMacD12/1st%20Cut/4f83ac05.jpg

http://i278.photobucket.com/albums/kk94/BMacD12/1st%20Cut/0cba3401.jpg

http://i278.photobucket.com/albums/kk94/BMacD12/1st%20Cut/bbd704df.jpg

http://i278.photobucket.com/albums/kk94/BMacD12/1st%20Cut/photo2.jpg

Weight this morning was 211.6....which was a huge drop from yesterday, so i'm assuming its mostly water

[Delt King]

It's coming together now. Every few weeks from here on in will see decent visual changes. Keep plugging away

[BMac]

It's coming together now. Every few weeks from here on in will see decent visual changes. Keep plugging away

looking forward to it!

Today was my last day of 50 mins cardio....add another 5 starting tomorrow

now time to go paint

[BMac]

Well this week I have been busy moving back into my new place, and am now sick, so I haven't made it to the gym since sunday, hoping my monday i'm good to go to hit it hard in the gym

[BMac]

Made it back to the gym tonight, felt great. Chest and tri's with some cardio

Flat Bench15x135, 12x185, 12x225, 12x225, 12x255
incline bench12x135, 12x185, 12x225, 8x225
pecdec12x90, 12x130, 12x170, 12x170
hammer incline press12x140, 10x160, 10x160, 12x100
dips12xBW(4 sets)
machine tri extensions12x80(3 sets)
V bar pushdowns12x110, 12x155, 12x200

followed by 1 hr of cardio....back on the wagon!

[Paully25]

Just came across this...just came back to the site to keep me motivated for my own cut. Great job so far - helping me stay motivated!

:welldone

[BMac]

Had a good back workout tonight, kept it fairly light for the most part
rack pulls 135x12, 225x12, 225x12
BB rows135x12, 185x12, 225x12, 225x12, 275x10
pull downs170x12, 190x12, 230x12, 250x10
tbar rows2(45)x12, 3(45)x12, 4(45)x12, 5(45)x10
single arm cable row110x12, 110x12, 110x12
preacher curls70x12, 90x12, 110x12
machine concentration curls 40x12, 50x12, 60x12

followed by 60 mins on the stepper and some core work

[BMac]

204.2 this morning! Starting to get down there

[massabsamurai]

right on man. Keep at it!

[BMac]

Got shoulders and cardio in last night, and just back from Legs, cardio and abs today. First time i've been able to do legs in 3 weeks, knee is feeling good now.
Weight this morning was 203.6

[BMac]

Got arms and cardio in today, switched up my bicep routine a bit and it's be best pump i've had in a while, felt good

[Delt King]

Got shoulders and cardio in last night, and just back from Legs, cardio and abs today. First time i've been able to do legs in 3 weeks, knee is feeling good now.
Weight this morning was 203.6

Down 44lbs!!!! fantastic results brother. :)

[razorsedge]

Great work BMac. You're going to piss off ur CO as you'll have to keep ordering smaller uniform...LOL. Keep at it...

[BMac]

Great work BMac. You're going to piss off ur CO as you'll have to keep ordering smaller uniform...LOL. Keep at it...

haha I've already got a closet full of different sizes!

[BMac]

Had an awesome chest and tri workout tonight with my hr of cardio.

[BMac]

good Back and Bi workout this afternoon, except I felt like I was going to puke most of the time I was lifting, was pretty bloated this morning but by the end of my hour of cardio I felt much better

[BMac]

The last week has been good, weight is still coming down slowly and workouts going well, been feeling off yesterday and today, could barley talk yesterday so i'm taking today off the gym and hope to be back tomorrow

[BMac]

Weights still dropping, 199.6 this morning! Work outs are going as good as they can this stage in the game, trying to push myself as best I can

[BMac]

197.4 this morning. Workouts are going well, strength has been holding steady the last few weeks which is nice, don't want to see it drop much more!

[massabsamurai]

ur due for some pics bro.

[BMac]

Yeah i'm going to get some pics tomorrow morning and post em up

[BMac]

196 this AM

http://i278.photobucket.com/albums/kk94/BMacD12/1st%20Cut/51d0834d.jpg

[BMac]

Been being pretty slack with the log here, but haven't been sitting on the computer much, this morning was down to 188.4....still pluggin away!