Hypertrophy/Cutting log

[CommanderFun]

2/13/2023 WEEK 7

Weigh-In: 281.4

Incline Press 170x8, 150x10
Bent Over Row 165x9, 145x12
Seated DB Press 50x9, 40x14
Pulldown (prone) 185x12, 170x13
DB Triceps Extension 60x13,7,5 (25 total)
DB Curl 30x15,6,5 (26 total)

Weight loss is definitely slowing down again. Wasn't sure if I was gonna get the incline press today but I pulled it off. I decided to slow the progression on the rows because technique was breaking down last week. 2 weeks to go and I'd like to break into the 270s. I'm going to have to dial back the calories a bit more.

[CommanderFun]

2/14/2023

Weigh-In: 280.6

SSB Squat 165x6, 150x9
SSB Goodmorning 150x6, 130x9
Leg Press 405x20
Seated Leg Curl 165x9, 145x12
Seated Calf Raise 60x10,8,7 (25 total)
Hanging Leg Raise x16,10

Went into this feeling really depressed, but glad I pushed through and did it anyway.

[CommanderFun]

2/16/2023

Weigh-In: 280

DB Bench 80x6, 65x12
Pulldown (supine) 230x6, 210x9
DB Incline 65x12, 55x13
Chest Supported Row 230x15,8,7 (30 total)
Cable Lateral Raise 10x12,5,4 (21 total)

No shrugs today. Things took too long and no racks were available. I don't really like them as an exercise anyway, don't feel I gain much from them. Those incline presses are still stuck on the last set.

[CommanderFun]

2/17/2023

Weigh-In: 281

Hack Squat 285x6, 265x9
RDL 275x6, 250x9
Leg Extension 145x11, 130x15
Leg Curl 105x17,8,6 (31 total)
Calf Press 225x20,11,8 (39 total)
Decline Situp (setting 2) x20,16

Felt pretty sick and lightheaded today, but still managed.

[CommanderFun]

2/20/2023 WEEK 8

Weigh-In: 282

Incline Bench 170x9, 150x11
Bent Over Row 165x10, 145x13
Seated DB Press 50x10, 40x15
Pulldown (prone) 190x9, 170x14
DB Triceps Extension 60x14,8,5 (27 total)
DB Curl 30x15,7,5 (27 total)

Home stretch. Really wanna break through into the 270s before maintenance. Weight's still riding high from a carb refeed I did over the weekend, but the rest of the week eating will be pretty light.

[CommanderFun]

2/21/2023

Weigh-In: 281.4

SSB Squat 170x9, 150x12
SSB Goodmorning 155x9, 135x12
Leg Press 415x20
Seated Leg Curl 165x12, 145x15
Seated Calf Raise 60x11,9,8 (28 total)
Hanging Leg Raise x20, 11

Someone put the back pad on the safety bar! Really felt like it changed the mechanics of the exercises. I was able to get a more knee-dominant squat than before, and I was also able to hit the low back much better with the goodmornings. Decided to really go for it and hit the top of my rep ranges on everything. Not sure why I didn't get the urge to do that yesterday, probably because a lot of that upper body stuff operates way closer to failure for me. Took a lot out of me, though. I'm eating especially light this week and I definitely felt it after the workout.

[CommanderFun]

2/23/2023

Weigh-In: 279.4

DB Bench 80x7, 70x9
Pulldown (supine) 230x7, 210x10
DB Incline 70x9, 55x14
Chest Supported Row 235x20,10,10
Cable Lateral Raise 10x12,5,4 (21 total)
Barbell Shrug 225x15,8,8 (31 total)

The lateral raises did not go well. I felt weaker on them than last week and struggled to even match the last performance. I think adjusting the rows to hit my rear delts more might have caused some pre-fatigue for these. In future programs I'm going to try doing these from the front. I had seen a recommendation to do them starting from the back that I had been trying. Finally got rep 14 on the DB incline down set though. Also finally weighed in under 280. MAYBE I'll hit 278 before the week is over and I'll be at an even 20 pounds lost in 8 weeks.

[CommanderFun]

2/24/2023

Weigh-In: 278.4

Hack Squat 285x7, 265x10
RDL 275x7, 250x10
Leg Extension 145x12, 130x16
Leg Curl 110x17,8,4 (29 total)
Calf Press 245x18,10,7 (35 total)
Decline Situp (setting 2)x20x2

Last one of these for a bit. I'm expecting to come in at or under 278 pounds tomorrow morning, and that will be when I begin maintenance. Really ground out the situps to finish out the week.

[CommanderFun]

2/27/2023 MAINTENANCE PHASE WEEK 1/4

Weigh-In: 279.8

Bench 205x5x3
Strict Press 115x5x3
Barbell Curl 75x10,10,8
Cable Lateral Raise 5x15,10,8

So I guess this is the damage done. Hopefully in the coming sessions I'll get back what I used to have quickly enough. Real bummer losing so much weight off my bench.

[CommanderFun]

2/28/2023

Weigh-In: 279.8

Squat 225x5x3
Deadlift 315x5
Chest Supported Row 240x10x3

Yep, another lackluster performance. I guess it can only go up from here, though. I think in the future I will be sure to keep the main lifts in the rotation to some degree when I cut. This experiment definitely shows there's a lot to lose by not doing them for a while, even if you work on the same muscles with other exercises.