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5x10 wide grip pullups nice slow contractions

Underhand smith machine row 3x8 last set drop set

Supersetted lat pulldown behind the neck pulldown 3x10x10

Superset wide row with narrow row machine 3x8x8

Machine preacher 3x12

Hammer curls 3x12

Did 200cals doing the other 400 later.

Edit: abs I did hand roller 3x10 and a circuit of leg raises and crunches

Weight: 172.8!

Today's macros 236p/70c/40f
 
Same macros as yesterday.

Today was rest just 60 cardio.

Abs

Weighted crunch 4x10
Hanging leg raises 4x15
Oblique twist 3x15

Weight 170.2! Just melting away
 
My diet:

1:Oreo quest bar for breakfast
2:Workout
3:1 scoop whey 1 Greek yogurt
4: 4oz chicken 1/2 bag of lettuce 3tbs basalmic vinegar
5: 2tbs PB on 1 piece of celery and a low fat cheese stick
6 4oz chicken with hot sauce
7: same as meal 4
8 4oz chicken with garlic salt and red pepper flakes.

227p/66c/32f
 
My coach said I should be set to coast through peak week but won't tell me what that means haha any idea? Re carb up slowly and drop some cardio? He said it's a surprise and I'll be happy once I grind out this next week and 2 days
 
nfdeilvs said:
My diet:

1:Oreo quest bar for breakfast
2:Workout
3:1 scoop whey 1 Greek yogurt
4: 4oz chicken 1/2 bag of lettuce 3tbs basalmic vinegar
5: 2tbs PB on 1 piece of celery and a low fat cheese stick
6 4oz chicken with hot sauce
7: same as meal 4
8 4oz chicken with garlic salt and red pepper flakes.

227p/66c/32f
Click to expand...
Damn bro I am hungry just reading this diet I am dreading prep and cutting my cals so low lol. I would imagine your coach will probably do some properly times refeeds or start carbing you up again. Just want to be careful that you don't spill over.
Your weight is dropping crazy fast man.
 
tattedlegend said:
Damn bro I am hungry just reading this diet I am dreading prep and cutting my cals so low lol. I would imagine your coach will probably do some properly times refeeds or start carbing you up again. Just want to be careful that you don't spill over.
Your weight is dropping crazy fast man.
Click to expand...
Im finishing week one of clen. And with tren and var idk Id those help lose weight a bit? I've hear mixed opinions
 
tattedlegend said:
Damn bro I am hungry just reading this diet I am dreading prep and cutting my cals so low lol. I would imagine your coach will probably do some properly times refeeds or start carbing you up again. Just want to be careful that you don't spill over.
Your weight is dropping crazy fast man.
Click to expand...
Also noticing visible changes every single day which is awesome I see those faint oblique separation lines on the sides of my abs this morning im pumped to kill it. My cals are low but motivation all time high right now
 
nfdeilvs said:
Also noticing visible changes every single day which is awesome I see those faint oblique separation lines on the sides of my abs this morning im pumped to kill it. My cals are low but motivation all time high right now
Click to expand...
Good shit brother this is the final stretch and probably the part that counts the most! Get your conditioning on point and blow everyone else out the water. I think tren and var can definitely help with cutting weight, or at least helps provide that dry, hard, shredded look with good muscle separation. Keep it up bro, I'm excited for you.
 
Even on 12.5mg ambien I didn't sleep last night. This is getting stupid. 2 weeks left though. No energy during my workout.

Machine press 4x8

Lateral raise 3x12 each set with a dropset of pause reps

Reverse pec deck 4x12

100plate front raises

400cals cardio.

Back to 1650cals just need some sleep..

Bf today measured 6%
 
nfdeilvs said:
Even on 12.5mg ambien I didn't sleep last night. This is getting stupid. 2 weeks left though. No energy during my workout.

Machine press 4x8

Lateral raise 3x12 each set with a dropset of pause reps

Reverse pec deck 4x12

100plate front raises

400cals cardio.

Back to 1650cals just need some sleep..

Bf today measured 6%
Click to expand...
How are you measuring bf?
Good work brother
 
nfdeilvs said:
Coach uses this program with like 15 pinch spots then a bunch of circumference measurements. It's 2 formulas then averages the two results
Click to expand...
Okay I know of a 4 point and I believe a 7 point method I'll have to look into that sounds more accurate. Are you seeing daily changes? You should be lookin super shredded pretty soon
 
Arms

Machine preacher 3x12 last set double drop set
Machine inclune Tricep extension 3x12 last set double drop
Barbell curls 3x12 last set was 21s
Triangle pushdown 3x12 last set was 21s
One arm cable curl with handle 5x10
One arm lateral rope pushdown 5x10
Burn set reverse curls 50reps
Burn set behind the head extension 50 reps

Sit-ups on ball supersetted with crunches 3x15x15

600cals inclune walk

Huge pump
 
Looks like everything is coming together for you. 6% bf , you must be getting shredded.
You plan on posting up some picks the day of or before? Be really cool to see your progress from the beginning to the end.
Good luck bud!!
 
Mr.B66 said:
Looks like everything is coming together for you. 6% bf , you must be getting shredded.
You plan on posting up some picks the day of or before? Be really cool to see your progress from the beginning to the end.
Good luck bud!!
Click to expand...
I'll definitely throw up another pic next week and probably a show picture. Thanks!
 
Weight stayed 169.0 after refeed day this morning. I have legs today but didn't sleep and my legs are fatigued 24/7 from cardio so we'll see what's going to happen
 
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