Still very solid workouts, in the beginning of the workouts i’m still able to progress some lifts. Later in the workouts my energy level drops and it gets really hard to progress, so the cut is getting real

Kcals are going down tomorrow and cardio is going up

TD 3000
NTD 2600

Cardio:
6x per week 45 min fasted on the home trainer

PEDs:
No changes

I’ll be cutting until 30th of April, then i’ll start the recomp.

I’ll drop some shape updates this week, since my shape is in pretty good conditioning right now. I think around 6% at 225lbs.

Workouts from past week:

Push 27/03/23

Incline HS press
150kg x 10
110kg x 15

Flat HS press
130kg x 12~
100kg x 13
100kg x 10

HS plate loaded shoulder press
120kg x 6
100kg x 10
100kg x 8

Life fitness dip machine (chest focus)
120kg x 8
100kg x 11
100kg x 10
80kg x 13 + 5 partials

HS machine fly
82kg x 15
82kg x 13
82kg x 11 RP x 7 RP x 5

Single arm side lateral raise
12,5kg x 10
10kg x 12
10kg x 12

Dual rope pushdowns
21kg x 16
21kg x 15
21kg x 13

SA Overhead rope extensions
10kg x 11
10kg x 10
10kg x 10

Dumbell side laterals supersetted upright row
16kg x 18/16/15- 30kg x 18/16/15

Pull - 28/03/23

Single arm HS front pulldown
77,5kg x 10
67,5kg x 13

Neutral grip LF row
117kg x 10
101kg x 13

Chest supported t-bar row
55kg x 9
45kg x 15
45kg x 12

Assisted pull-ups (F)
15 x
12 x
11 x

Close grip cable rows
80kg x 11
60kg x 16
60kg x 15

Single arm panatta Preacher curls
16,25kg x 14
16,25kg x 12
16,25kg x 10

Single arm bdb cable curls
20kg x 13
20kg x 11
20kg x 10

Rear delt rope face pulls
60kg x 15
60kg x 13
60kg x 12 DS 45kg x 12 DS 30kg x 15

Life fitness abdominal crunch
86kg x 20
86kg x 18
86kg x 15
86kg x 13

Legs (hamstring focus) - 29/03/23

Lying leg curl
32,5kg x 14
32,5kg x 13
32,5kg x 12

Seated leg curl
80kg x 15
80kg x 14
80kg x 12 (stretch pause) x 4 (stretch pause) x 2 (stretch pause) x 2 + 10 partials

Banded Pendulum squat
55kg x 12
55kg x 11
55kg x 10

HS iso-lateral leg press
152,5kg x 15
152,5kg x 13
152,5kg x 12

Barbell stiff legged deadlift
140kg x 10
140kg x 10
140kg x 10

Adductor machine
71,25kg x 15
71,25kg x 13
71,25kg x 10 + 10 sec iso hold

Toe presses (in the horizontal legpress)
105kg x 15
105kg x 13
105kg x 11
105kg x 9

Arms & Abs - 31/03/23

Cable straight bar pushdowns
35kg x 18
35kg x 14 RP x4
35kg x 12 RP x4 RP x2
35kg x 12 RP x4 RP x2

Ez bar Cable curls
35kg x 15
35kg x 11 RP x4
35kg x 10 RP x3 RP x2
35kg x 9 RP x3 RP x3

Dips machine
120kg x 15
120kg x 14
120kg x 13

Single arm DB concentration curls
14kg x 15
14kg x 13
14kg x 10

Lying db extensions
18kg x 15
18kg x 13
18kg x 12 ds 12kg x 12

Seated Dumbell hammer curls
18kg x 15
18kg x 12
18kg x 10 ds 14kg x 12

Wrist curls
3 sets to failure

Leg raises Into Machine crunches
4 sets to failure

Legs (quad focus) - 01/04/23

Seated leg curl
119kg x 14
119kg x 11 RP x3
119kg x 9 RP x3 RP x2 RP x1

Leg extensions
120kg x 15
110kg x 15

Hack squats
210kg x 10
180kg x 13

Horizontal HS leg press
200kg x 12
150kg x 20
150kg x 19

Bodyweight lunges into bw squats
60 Steps + 15 squats
60 steps + 12 squats

Adductors
183kg x 28
183kg x 23

Seated calf raise
70kg x 13
70kg x 10
55kg x 15

Standing calf raise
45kg x 10/10/10

WEEK 6

Push - 03/04/23

Decline db press
60kg x 11
54kg x 12
50kg x 10

HS Incline press
125kg x 9
100kg x 11

HS iso lateral bench press
80kg x 7
65kg x 13
65kg x 11

Dumbell shoulder press
42kg x 9
38kg x 10
30kg x 11

Incline cable flys
15kg x 12
15kg x 9
10kg x 14

Life fitness machine side lateral
35kg x 14
35kg x 11
35kg x 11
30kg x 12

Dumbell side lateral dropset
20kg all the way to 8kg (increments of 2kg)

SA rope pushdowns
10kg x 16
10kg x 15
10kg x 14

Single arm overhead rope extensions
10kg x 14
10kg x 12
10kg x 11

Pull - 04/04/23

Cable pullover
85kg x 15
85kg x 14

Single arm cable pulldowns
95kg x 13
85kg x 17

Chest supported T-bar rows
55kg x 10
45kg x 16
45kg x 13

HS high row
52,5kg x 15
52,5kg x 13
52,5kg x 12

Single arm Nautilus row
100kg x 12
100kg x 11
100kg x 10

Straight bar Cable curls
65kg x 16
65kg x 13
65kg x 12

Incline db curls
16kg x 10
14kg x 12
14kg x 11

Reverse pec deck
77kg x 15
77kg x 13
77kg x 12 + 15 sec iso hold

Life fitness Abdominal crunch
88kg x 18
88kg x 16
88kg x 14
88kg x 12

Legs - 05/04/23

Lying leg curl
32,5kg x 16
32,5kg x 14
32,5kg x 12

Seated leg curl
82,5kg x 15
82,5kg x 14
82,5kg x 12 (stretch pause) x 3 (stretch pause) x 2 (stretch pause) x 1

Banded Pendulum squat
55kg x 13
55kg x 12
55kg x 11

HS iso-lateral leg press
155kg x 12
155kg x 10
155kg x 9

V-squat goodmornings
100kg x 10
110kg x 10
120kg x 10

Adductor machine
71,25kg x 15
71,25kg x 13
71,25kg x 10 + 10 sec iso hold

Toe presses (in the horizontal legpress)
108,75kg x 14
108,75kg x 12
108,75kg x 10
108,75kg x 9

Push + arms - 07/04/23

Incline HS press
155kg x 8
115kg x 14

Flat HS press
135kg x 10
115kg x 12
115kg x 8 RP x 3 RP x 2 RP x 1

Life fitness dip machine (chest focus)
120kg x 11
100kg x 15
100kg x 13

HS machine fly
89kg x 15
89kg x 13
89kg x 11 RP x 5 RP x 3

Dumbell side laterals supersetted upright row
18kg x 20/16/15- 30kg x 16/16/12 RP x 4 RP x 2

Straight bar cable front raise
25kg x 12
25kg x 11
25kg x 10

Dual rope pushdowns
24,5kg x 18
24,5kg x 16
24,5kg x

Life fitness preacher curls
60kg x 13
60kg x 11
60kg x 10

Lying db extensions
18kg x 12
18kg x 10
18kg x 9

Single arm cable curls
10kg x 13
10kg x 12
10kg x 11

Legs (quad focus) - 08/04/23

Seated leg curl
119kg x 14
119kg x 11 RP x3
119kg x 9 RP x5

Leg extensions
120kg x 15
110kg x 14
100kg x 13

Hack squats
210kg x 8
180kg x 10
150kg x 14

Horizontal HS leg press
200kg x 6
150kg x 10 x 3 x 2 x 1 (16 Myo reps)
150kg x 10 x 2 x 1 x 1 (14 Myo reps)
150kg x 10 x 2 x 1 x 1 (14 Myo reps)

Bodyweight reverse lunge
20 x
16 x

Adductors
183kg x 25
183kg x 20

Seated calf raise
70kg x 12
70kg x 10
55kg x 14

Standing calf raise
45kg x 10/10/10

WEEK 7

Back & abs - 10/03/23

HS front lat pulldown
55kg x 11
55kg x 10
55kg x 8

Neutral grip HS iso lateral row
120kg x 10
100kg x 13
100kg x 11

Incline db rows
32kg x 12
32kg x 12
32kg x 12

Neutral grip pulldowns
96kg x 11
89kg x 12
89kg x 12

Rack pulls
220kg x 5
180kg x 10
180kg x 8

Cable curls
35kg x 14
35kg x 12
35kg x 10

Incline db curls
16kg x 10
14kg x 12
14kg x 11

Reverse pec deck
82kg x 13
82kg x 11
75kg x 11 RP x5 RP x4

Leg raises into machine crunches
4 sets to failure