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  • Weigh-in today 204.
    I am targeting 200 by the end of the first week of Nov.
    I have lost 61 pounds on this cut.

    I am doing this by a combination of cardio and diet manipulation as to cardio 5-6 days a week, HIIT and LISS, caloric restrictions and carbs cycling.
    I have maintained protein intake to mostly around 1 gram per lean mass a day.
    Fats to around 40-50 grams a day.

    The calories were held to one thousand calories below maintenance when I started this cut and the carbs have averaged from below 100 carbs a day to say around 130, then a re-feed once a week.
    Calories are now at around 500 calories a day below maintenance.

    I would like to thank thegoon for his advise during this cut.
    The results would not be as they are without it.
    Last edited by Buadain; October 23rd, 2018, 06:42 AM.
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    • 10/23

      HS Incline Press
      2 warm ups then 12 reps *3 sets
      3 sets six seconds negatives

      HS Wide ISO Chest Press
      2 warm ups then 12 reps *3 sets
      3 sets six seconds negatives

      Incline dumb bell flys 10 reps* 3 sets

      HS Front Pull Downs
      2 warm ups then 12 reps *3 sets
      3 sets six seconds negatives

      HS ISO Low Rows
      2 warm ups then 12 reps *3 sets
      3 sets six seconds negatives

      Nautilus pullovers 10 reps * 3 sets

      Stair master 10 minutes
      Elliptical 11 minutes
      Stair climber 10 minutes

      Sauna

      Posing practice
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      • 10/24

        Narrow Stance Back squats 10 reps * 4 sets
        Close Stance Leg presses 10 * 3
        Single Leg Presses 10*2

        SLDLs 10 reps * 4 sets
        Standing leg curl 10 reps * 2 sets
        Glute ham raise 10 reps * 2 sets
        Lunges 10 reps * 1 set

        Calves Toe presses on leg press 40/40/40 reps
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        • I am now in off season.
          During the first week I will only be doing cardio.
          After that using light weights for a couple of weeks to recover from contest prep.
          I have some nagging injuries that need to heal.

          I am targeting to gain no more than 10 pounds off season.
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          • I have a doctors appointment next week to examine my chronic shoulder/biceps tendon issue.
            Hopefully I get a diagnosis besides that surgery is needed to repair it.
            I hope this all clears up before I need to start prepping for next season.

            I am doing lower body using moderate weights and due to the injury light weight upper body using hammer strength equipment.
            Cardio five days a week.
            Abs two days a week.


            My weight is holding at around 208.
            Diet is around 1800-2000 calories with a weekly refeed.
            I am trying to hold my weight gain during off-season to no more than 210lbs.
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            • Getting ready to start lifting free weights again after new years.
              My shoulder, biceps is much better.
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              • 1/24

                HS Wide ISO Chest Press
                2 warm ups then 12 reps *3 sets

                Incline dumb bell bench
                12 reps* 3 sets

                Incline dumb bell flys
                12 reps* 3 sets

                15 minutes treadmill cardio
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                • In case anyone is wondering why I am no longer updating this journal.
                  I have developed a serious medical condition that has caused me to stop bodybuilding training.
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                  • 3/9

                    HS Incline Press
                    2 warm ups then 12 reps *4 sets

                    Incline db flys 12 reps *3 sets
                    Supersetted with
                    Incline db presses 12 reps *3 sets

                    Crunches
                    Rope pull down crunches

                    Treadmill
                    20 minutes
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                    • I am going to try and workaround my medical condition.
                      This is going to require that I do lower weights and sets.

                      I have been diagnosed with a disease that has required that they lower my test levels with injections and I have to take pills that block test production.
                      This sucks.
                      I am going to do the best I can and hope for the best.
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                      • 3/11
                        Wide Stance Hack Squats 10 * 4

                        Close Stance Leg presses 10 * 3
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                        • Thinking about giving competition another shot.
                          I took 2nd last year.
                          It took me six months to get over a biceps/shoulder injury.
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                          • My first job precomp is trying to take off all of this fat.
                            Jesus.
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                            • My treatment for prostate cancer requires that I go on medications that drop my test levels as low as possible.
                              I am trying to figure out how to train to compensate for that.
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                              • I think I am going to have to stick to high rep machine training for awhile.
                                I have shoulder and biceps tendon issues from lifting heavy for years.
                                My joints cant take anymore heavy free weights.
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