Cutting Log September 2021

[CommanderFun]

I'm starting this to log my "training" during another weight cut. My weight's been kinda stuck at 290, and I'm not really looking to blow up more. I'm also looking at having to take a fitness test to earn a full time position at my job, and one of the tests consists of pushups, and another involves heart rate. So I'll be including pushups and some sled conditioning in this. Rob Santana has talked about having some success programming guys on cuts to use higher reps than 5s so I'll also be trying to replicate that on the big barbell lifts. I'll also be using assistance work with a similar design to the "one lift a day" 4 day split routine. I like the idea of doing a lift's assistance work on a different day to keep frequency up. The main thrust here is going to be building up some muscular endurance, in the hopes it'll let me do more pushups. Rest times on everything but the big lifts will be limited to 60 seconds.

[CommanderFun]

Monday 9/27/2021

Weigh-In: 288 pounds

Bench 155x12x2, 155x8 (fail)
Arnold Press 25x10x3
Dumbbell Lateral Raise 10x10x3
Dumbbell Curls 15x10x2
Supersetted with
Dumbbell Tricep Extensions 25x10x2
Pushups 13,7,6

Down 3 pounds from last week already. Might have overdone it a bit in the beginning. I'll drop to 150 for the bench next week. I am REALLY not used to this kind of work. Pushups were weak, but they were also at the end after all that work. My next goal will be to total up to 30.

[CommanderFun]

Tuesday 9/28/2021

Squat 185x12x2
Barbell Row 135x10x3

Short one today. Got penciled in for an earlier shift than usual for tomorrow. Decided to limit the squat volume, I find my body just gets by better with slightly reduced volume on them. Knee was starting to flare up a bit after the second set. Was going to do sled work at the end, but the sled at my gym, as it turns out, kinda sucks. I can only describe it as "sticky", and the parallel handles are actually taller than the sled is long. So when I try to push at a normal, comfortable height for me the sled instead just tips forward. Girlfriend couldn't even make the thing move when it was unloaded. Might try doing farmer's walks with a trap bar instead. I want a scalable conditioning exercise here and it doesn't seem like I have a ton of options if I can't make that sled work for me.

[CommanderFun]

Thursday 9/30/2021

Press 85x12x3
Dumbbell Bench 25x10x3
Barbell Curls 50x10x3
Lying Triceps Extensions 60x10x3
Pushups 13, 10, 5, 5

Next goal for pushups will be a minimum of 30 total and getting 15 on the first set.

[CommanderFun]

Friday 10/1/2021

Deadlift 225x12
Pulldowns 105x10x3
Leg Extensions 85x10x3
Leg Curls 100x10x3
Farmer's Walk 225x20 yardsx2

Everything today was kinda light. I'll probably bump up the deadlifts by 10 next week, definitely bump up all the assistance and the farmer's walks too. 225 was pretty easy, so I'll try 275 next time.

[CommanderFun]

Monday 10/4/2021

Weigh-In: 286.2 pounds

Bench 150x12x3
Arnold Press 25x12x3
Lateral Raises 10x12x3
Dumbbell Curls 15x12x2
Supersetted with
Dumbbell Tricep Extensions 25x12x2
Pushups 15, 8, 6, 5, 4 (total 38)

Next pushup goal is to beat 35 total in 4 sets, maintain 15 on the first set.

[CommanderFun]

Tuesday 10/5/2021

Squat 190x12x2
Barbell Row 135x12x3
Farmer's walk 225x60 Yardsx2

Next time I'm gonna tighten up the rest times on the farmer's walks, instead of switching off on them with my partner. It leads to really long breaks between them.

[CommanderFun]

Thursday 10/7/2021

Press 87.5x12x3
Dumbbell Bench 30x10, 12, 12
Lying Triceps Extensions 60x12x3
Barbell Curl 55x12x3
Pushups 15, 9, 6, 3, 5

Missed the goal on pushups today. I think the fourth set was just a bad setup though, it's odd I would be able to come back from failure on a set of 3 and then do a set of 5 a minute later.

[CommanderFun]

Friday 10/8/2021

Deadlift 235x12x3
Lat Pulldown 120x12x3
Leg Extensions 125x10x3
Leg Curls 120x12x3
Rower 1 minute intervalx2

Did the rower instead of farmer's walks today. Unfortunately, the circus was in town and using the area where I usually do them to do goofy shit. I had it on max intensity but it didn't feel like it was super intense. It makes me sad to see the scam those "personal training" sessions are. The people doing them were so energetic and interested, and yet they will accomplish nothing.

[CommanderFun]

Monday 10/11/2021

Weigh-In: 282 pounds

Bench 152.5x12x3
Arnold Press 30x10x3
Lateral Raises 15x10x3
Dumbbell Curls 15x10x2 supersetted with
Dumbbell Triceps Extension 30x10x2
Pushups 15,8,6,6

Finally made it to my next pushup goal, a 35 total in 4 sets. Next goal will be to hit a total of 40.