Ruckin's "Pre-First Cycle" cutting log

[ruckin]

Wednesday 3/4

cals: 3110
fat: 121g
pro: 159g

Not much to report for yesterday (I'm typing this on Thursday). Diet was on point and I had practice, which was 2.5 hrs including 30 min of conditioning at the end. After practice I did an extra 30 min of light cardio on a bike.


Thursday 3/5

cals: 3240
fat: 129g
pro: 166g

Heavy day:

squat: 260x8x3
bench: 320x1, 285x1x2
PCs: 225, 230, failed 235 twice
deads: 385x5
overhead squat: I got up to 95x5

Very good workout today. Squats felt great again, I got a compliment from a friends that was there on how low I squat, which is always nice to hear, as I take a lot of pride in my deep ATG squats. 320 is a new PR on my bench, so that's exciting, but my butt came off a tiny bit so it could've been better. It was still my first time benching over 3 plates though so I'm very happy about that. I followed that up with 2 singles at 285.

I got that 230 power clean PR also which I'm super happy about. I tried for 235 twice but missed it both times.

I'm loving the overhead squats. I've been doing some shoulder mobility work and I can already notice a difference there.

By the way, my weight this morning was 109.9 kg. That's over 1 kg heavier than last week, but I know that I was pretty dehydrated last week for that weigh in, so that number is kinda skewed. I know I'm still losing fat though so I'm not gonna get worried about it.

 

[ruckin]

Sunday 3/8

Cals: 3140
fat: 124g
pro: 150g

High volume day

PCs: 210x3,3,2,2
press: 155x8x3
squat: 265x8x3
paused incline bench: 185x8x2
chins: 251x6x3
shrugs: 365x8x3

Solid workout. Saturday I had a cheat day, as I've been doing on Saturdays, and it definitely helped again on Sunday. Squats are still feeling great, I'm looking forward to getting up to 275x8x3 next week. I did cleans first cause the squat rack was busy when I arrived, and I liked doing them first, and squat didn't seem to suffer at all as a result. So I might start doing them in this order from now on. I was going for 210x3x3 but I couldn't get that 3rd rep on the 3rd set, so to compensate I did an extra set of 2.

For some reason I had trouble focusing during my presses, I kept feeling like I was gonna lose my balance, which never happens. Not sure what the deal was with this, but I think I could have done a little more on that lift had that not been happening.

I'm trying this on Monday afternoon btw. Hopefully I'll be updating for today before bed tonight.

 

[ruckin]

Monday 3/9

cals: 3170
fat: 139g
pro: 184g

I didn't do my own conditioning today, I had rugby practice and we did conditioning there. It was a good conditioning session, no complaints. For some reason I was a lot more sore today than I usually am (in fact I'm usually almost never sore due to my high frequency training)... Now that I think about it, it was only my legs and traps though, so that's likely due to still getting used to squatting again and adding shrugs back after not doing them for a few weeks.

I'm seeing changes/improvements in the mirror all the time, so that's always good. I'm gonna try to increase the amount of cardio I do though. This cut seems to be taking a little longer than I had initially planned and I don't want it to drag on forever. It has been over 2 months already since I started.

On a side note, I have next week off and I'm gonna be traveling so I'm planning to take a diet break for the week. I think it's pretty good timing for that. It's allow some much needed recovery and it'll help a lot psychologically also. It will be much easier to come back and finish the last few weeks of this cut strong after a week to recoup. I also need to start the hunt for potential new source again, since I'm not so sure anymore about the one I was planning on ordering from for my first cycle.

 

[ruckin]

I think I'll stick to posting every couple of days or so from now on instead of every day. I don't think anyone really cares (that is, if anyone even follows this besides docd lol) about my boring "3200 cals today, did conditioning" posts.

I also think I'll stop posting my cals and macros for every day also. They're almost identical numbers every day so no need to repost each time ~3200 cals, ~120g fat and ~160g protein.

Tuesday 3/10: Light/recovery day

PCs: 165x3x3
bench: 235x5x2
chins: BW x2x3
overhead squat: 105x4

I also did an hour of cardio after lifting, which I'm gonna try to make a daily thing to increase my caloric deficit. If I do an extra 30 min of light cardio 5x per week, that'll add up to about an extra 1/2 lb burned each week. Seems worth the small amount of extra effort to me.

Wednesday 3/11: rugby practice

We had a really good practice tonight. Coaches waited til the end for us to do conditioning, which sucks, but at least we can go home right after conditioning

It feels sooooooooooooo so so so good to finish ahead of the other guys in conditioning drills that are around me, when I weigh at least 40-50 lbs more than them all. It's stuff like that that motivates me to keep working hard and pushing my limits.

So during practice I was talking to my buddy who I'm planning on training with over the summer, and told him I wanna hit a 300 lb power clean by the end of the summer. He laughed at me, thought I was kidding lol. I think that's a realistic goal though, I'm 70 lbs away right now and my technique is improving every time I lift. That, and a 500 lb olympic-style squat are my biggest goal numbers for my first cycle this summer. As of now I'm planning to do 15-16 weeks of test c 400mg/wk. I'm really looking forward to it.

Weigh-in tomorrow! I'm hoping for under 240. *fingers crossed*

 

[ruckin]

3/12

PCs: 225, 235 (PR), failed 240
press: 185x5 (PR)
squat: 275x7x3
DL: 395x5
planks: 45x30 sec x2

Great workout, even though I'm typing this over a week later lol. I set 2 PRs, which I was super happy about.


3/13:

bike: 22+ mph for 20 min. WOW this was one of the hardest workouts I've ever done, I felt amazing once it was over though. I was very proud of myself for getting through that.


3/14:

PCs: 210x3, 185x3x3
bench: 225x10, 10, 12
squat: 245x10, 10, 12
Chins: 247x4,4,4,4,5
paused incline bench: 185x8x2
shrugs: 365x8,8,9

This was my last workout before I went on vacation for a week so I did slightly higher volume than usual to try to force a little muscle growth since I knew I'd be eating more while I was away.


3/21:

PCs: 205x3,3,4
press: 155x8x3
squat: 275x8x3
chins: 246x6,6,7
paused incline bench: 185x8x2
shrugs: 365x8,8,10

Very good workout today. It's been a week since I last lifted, although I did some push ups and body weight squats here and there while I was away. I definitely recovered a lot during that week off, I'm glad I did it. I resumed the cut again today so I'm hoping to be down below 230 in the next hmmm... 4 weeks hopefully.

 

[ruckin]

3/22

I just did a ton of cardio, it was about 90 minutes total I think. Other than that this was just a rest day. Diet was on point.


3/23

I did 30 min of cardio and then went to practice, where we did a lot of running just as part of practice, and finished up with conditioning. We did a lot of sprints haha. Diet on point.


3/24

light day:

PCs: 165x3x3
bench: 235x5x2
Chins: BW x2x3

Lots of cardio again today. I did 30 min first thing in the morning, then later I did 15 min before lifting, and another 30 min after lifting, in addition to a lot of walking. I've been going out of my way to walk a lot more lately, as opposed to driving, just to burn the extra calories. While I was lifting, the guy who runs my gym said to me that I'm "humongous," and he's a huge guy himself so that was very nice to hear.

I really want to be below 230 and get this cut over with soon, preferably within 4 weeks, hence all the extra cardio lately, and all the extra I plan to do until I'm done. I think getting below 230 in less than 4 weeks is reasonable. I'm still holding a good amount of extra water weight, so within the next couple days that should dissipate so I can see where my weight is, relative to before I went away last week.

I also will no longer be doing cheat days once a week. I might switch to a high carb 'refeed' instead, but to be honest, I don't really feel like I even need weekly carb-ups yet. I'm probably averaging ~350g carbs/day, it's not like I'm totally flat and depleted, even though 350 is pretty low compared to what I'm used to. I'll begin to implement them when I feel like I need them.

I am also considering switching up my training program. I'm still debating that though... I just can't wait for this cut to be over haha. It hasn't even been hard to be honest, it's just boring and inconvenient more than anything. Oh well. Weigh-in tomorrow!

 

[ruckin]

3/25

Just had practice, we did some solid conditioning and I did around 30 min or cardio arferwards.

3/26

high intensity day:

PCs: 215x1x3 (3 singles)
press: 195x3 (PR!), 185x1
squat: 275x8,8,10
DL: 405x3
planks: 50x30 sec x2

This was a really great workout. The cleans were disappointing, but I go to 2 different gyms, and there's just something about the barbells at this one that I had this workout at that doesn't let me clean as much. It's probably cause their bars are rougher... I was super happy with my press though, 195 is the most I've ever done for more than 1 rep and I got 3! I was ecstatic about that. Squats went great too I was just planning on doing 275 for 3 sets of 8, but on my last set I just said fuck ti, and busted out 10 reps, It was crazy hard but felt awesome. this was Thursday btw.

Friday and saturday I did a total of 3 hours of cardio, so I'm really hoping to be done with this cut in the next 3 weeks. fingers crossed!

 

[ruckin]

3/27 + 28

No lifting or conditioning. I just did cardio these days and stuck to the diet pretty well.

3/29

I was just feeling pretty run down so I had an unscheduled deload session..

PCs: 135x3x3
bench: 165x5x2
squat: 185x5x3
press: 105x5x2
chins: bw x2x3

I did a lot of cardio too, probably 90+ minutes total.


3/30

I did 30 min of cardio first thing in the morning and then had practice with conditioning later on.


3/31

high volume day

PCs: 210x3x3
bench: 250x8,7,6 (failed 7th rep); 225x4
squat: 275x9x3
paused incline bench: 185x6
chins: 244x7,7,6
shrugs: 365x9x3

This workout was bittersweet... The pressing all sucked, I was expecting to get that 250 for 3 sets of 8. Not even close. Then I got to the incline and I just felt so weak, so I just called it after the first set. I was completely fried from failing on the flat bench... Aside from that though, everything else went great! I'm enjoying the chins a lot. I definitely could have gotten 8 if I wanted to max out on the first set. The most chin ups I've ever done was 9 back when I weighed under 210, So if I can get 10 in the next few weeks at 230+ I'd be really excited.

I'm also doing cardio (30 min) as I type this. Lastly I weighed 238 this morning, which is a new low and I'm hoping to be lower than that tomorrow am for my weekly recorded weigh-in.

 

[Docd187123]

I had to make weight this weekend for powerlifting and cutting carbs and sodium for 2 days was bad enough lol. Props to you for sticking through the rough points and seeing it through to the end.

What ideas do you have for programming? Will it continue to be rugby/athleticism specific or maybe more strength, mass?

 

[ruckin]

I had to make weight this weekend for powerlifting and cutting carbs and sodium for 2 days was bad enough lol. Props to you for sticking through the rough points and seeing it through to the end.

What ideas do you have for programming? Will it continue to be rugby/athleticism specific or maybe more strength, mass?

That sounds rough brother, i've never tried eating low carbs and hopefully never will haha. Sounds awful.

I'm assuming you're asking about my plans for the last few weeks of this cut and the offseason. Yes, I don't really have any significant rugby games until the fall, so I'm shifting focus away from conditioning and extremely-sport-specific training, and more towards general strength/muscle building. Once the cut ends I'll up volume too.

 

[Docd187123]

That sounds rough brother, i've never tried eating low carbs and hopefully never will haha. Sounds awful.

What was worse was the last few hours before weigh ins I was at the meet watching the female lifters compete bc I got there early. The aroma of hamburgers, sausage and onions, fries, etc kept tempting me lol.

I'm assuming you're asking about my plans for the last few weeks of this cut and the offseason. Yes, I don't really have any significant rugby games until the fall, so I'm shifting focus away from conditioning and extremely-sport-specific training, and more towards general strength/muscle building. Once the cut ends I'll up volume too.

That's what I was asking yes. Off season is a great time to concentrate on the weights and gaining strength. What sort of programming do you have in mind to accomplish this?

 

[ruckin]

What was worse was the last few hours before weigh ins I was at the meet watching the female lifters compete bc I got there early. The aroma of hamburgers, sausage and onions, fries, etc kept tempting me lol.



That's what I was asking yes. Off season is a great time to concentrate on the weights and gaining strength. What sort of programming do you have in mind to accomplish this?

I have not sat down to write out my entire program yet, but I plan to start the summer doing very high volume using linear progression for as long as I can (i'll be starting my cycle by this time) and slowly lower volume/increase intensity/increase rugby conditioning as the fall season approaches. I'm planning to have my cycle by test c 400mg/week for 15-16 weeks so it will last all summer up til rugby season.

 

[ruckin]

4/1:

Just had practice and did conditioning like usual, and I did extra cardio afterwards.

4/2:

Light day

cleans: 165x3x3
press: 145x5x2
squat: 265x5x2
chins: BWx3x2


4/4:

cleans: failed 225 twice; got 215x1x3
bench: 315x1, 285x1x2
squat: 365x1, 375x1
deadlift: 410x3
planks: 55x30 sec x2

This workout was alright. I was disappointed to miss the 225 clean again, and on the bench, the guy I asked to spot me was touching the bar, even after I specifically asked him not to, but he said he didn't help so idk... Squats were good though, I was just hoping to get 365, and that went up pretty well so I tried 375 and got it no problem!

I've still been doing at least an hour of cardio a day. It's getting old but I can stick it out for another 3 weeks. 7-8 more pounds.

 

[ruckin]

4/5 (Easter):

Not much to report. I did a total of 90 minutes of cardio and had a nice dinner with my family.


4/6:

High volume day

cleans: 210x3x3
press: 155x8,8,7
squat: ---
chins: 246x7,7,6
shrugs: ---

Wow this was a very bad and upsetting workout... Yesterday, I helped my parents move this big leaf-blower, the big gas-powered kind that you push, like a lawn mower. They wanted it put in the back of their SUV, so my dad offers to help me pick it up, but me being the big touch guy that I am (sarcasm), declined his help and threw it into the car myself... Well wouldn't you know it, I hurt my back... again... I did something to a spinal disk all the way at the bottom of my back. I'm so mad at myself, this is literally the third time I've gotten this same injury. I should've known to be more careful... FUCK.

It's not too bad though. I was able to do my power cleans without an issue, but I did my first warm up rep with 135 on squats and I could just feel that I was gonna make it worse if I kept going. Now I have to just wait for it to heal, again... It took 4 months for this to heal last time, but I was an idiot and made that one much worse than it had to be, so I'm hoping and praying this only takes a couple of weeks to heal up.

I'm considering trying to do front squats instead until I can do normal squats again. Hopefully they don't put as much pressure on my spine and I can do those without issue. I definitely won't be deadlifting until this is healed though.

As for the cutting progress, I weighed in at 235 the other day, so I'm almost there. I'm gonna end it once I'm below 230. I'm seeing improvements in the mirror all the time so I have to finish this strong! This minor injury isn't helping the situation any though

I also started taking 200 mg/day of caffeine today, hopefully that will help burn a few extra calories here and there for the last couple weeks of the cut.

 

[Docd187123]

4/5 (Easter):

Not much to report. I did a total of 90 minutes of cardio and had a nice dinner with my family.


4/6:

High volume day

cleans: 210x3x3
press: 155x8,8,7
squat: ---
chins: 246x7,7,6
shrugs: ---

Wow this was a very bad and upsetting workout... Yesterday, I helped my parents move this big leaf-blower, the big gas-powered kind that you push, like a lawn mower. They wanted it put in the back of their SUV, so my dad offers to help me pick it up, but me being the big touch guy that I am (sarcasm), declined his help and threw it into the car myself... Well wouldn't you know it, I hurt my back... again... I did something to a spinal disk all the way at the bottom of my back. I'm so mad at myself, this is literally the third time I've gotten this same injury. I should've known to be more careful... FUCK.

It's not too bad though. I was able to do my power cleans without an issue, but I did my first warm up rep with 135 on squats and I could just feel that I was gonna make it worse if I kept going. Now I have to just wait for it to heal, again... It took 4 months for this to heal last time, but I was an idiot and made that one much worse than it had to be, so I'm hoping and praying this only takes a couple of weeks to heal up.

I'm considering trying to do front squats instead until I can do normal squats again. Hopefully they don't put as much pressure on my spine and I can do those without issue. I definitely won't be deadlifting until this is healed though.

As for the cutting progress, I weighed in at 235 the other day, so I'm almost there. I'm gonna end it once I'm below 230. I'm seeing improvements in the mirror all the time so I have to finish this strong! This minor injury isn't helping the situation any though

I also started taking 200 mg/day of caffeine today, hopefully that will help burn a few extra calories here and there for the last couple weeks of the cut.

Sucks to hear about the injury man. You've been putting in some hard work lately.

Depending on the type of injury a front squat may aggravate it more. A back squat especially a low bar back squat would seem to place a larger shearing force on the back while a front squat, bc of the more vertical back angle, may place a larger compressive force on the back. One may affect the injury the other may not or both or none. Whatever you do warmup more than normal but work up in singles or doubles to keep the volume low and pay attention to the injury so as not to make it worse. Good luck and sorry I can't be of more help.

 

[ruckin]

Sucks to hear about the injury man. You've been putting in some hard work lately.

Depending on the type of injury a front squat may aggravate it more. A back squat especially a low bar back squat would seem to place a larger shearing force on the back while a front squat, bc of the more vertical back angle, may place a larger compressive force on the back. One may affect the injury the other may not or both or none. Whatever you do warmup more than normal but work up in singles or doubles to keep the volume low and pay attention to the injury so as not to make it worse. Good luck and sorry I can't be of more help.

Thanks for the input brother. I have high hopes for the front squats based on my past experience with this same injury. When I was dealing with it last summer (and it was MUCH more severe that time), I was able to do heavy (was using close to 300 lbs towards the end) barbell lunges to maintain leg size, with no back pain; likely because of the vertical position my back was in when doing them. So that's why I think front squats should work for the time being, since the back is so vertical when doing them. I'll try them on Wednesday *fingers crossed*

 

[ruckin]

4/8:

light day

bench: 225x5x2
front squat: 185x5x3
chins: BWx3x2


4/10:

high-intensity day

press: 170x7
front squat: 185x8x3
chins: 270x5 (BW + 25 lb plate)
planks: 60x30 sec x2

Fortunately the front squats have been going well. I've been able to do them without any pain or irritation in my back. I'm gonna keep doing those instead of back squats for another week just to be safe. No deads or cleans either for the same reason. I wanted 8 reps on that 170 press but just couldn't squeeze out that last rep.

I've been doing 90+ minutes of cardio on non-lifting days and 30+ minutes on lifting days. I just didn't feel the need to type up a whole day for the off days I'm leaving out here just to say that.

I'm feeling leaner every day, I'm just gonna stop once I'm in the 220s. Been hovering around 239-240 the last couple days, but I know I'm holding a lot more water than usual so I'm not worried about the scale weight right now. Next week I'll focus on dropping the extra water and I should be around 232 towards the end of next week.

I thought about buying some ephedrine today to take with the caffeine I've been taking, since I've read a lot of good things about the EC stack but I decided against it, just because I really don't need it to keep losing fat. I don't like doing things like that, just in general, unless I need to, which I don't right now.

 

[Docd187123]

If you're holding water due to stress of dieting then a refeed day could help you she'd that water to get a more accurate picture of where you stand currently weight wise. Good luck Ruckin. Still following along!

 

[ruckin]

If you're holding water due to stress of dieting then a refeed day could help you she'd that water to get a more accurate picture of where you stand currently weight wise. Good luck Ruckin. Still following along!

Thanks docd! No I think the water is just from the higher-than-usual amount of sodium I've been consuming lately. Stress could be contributing too but I'm sure it's mostly the sodium.

 

[Voltrader]

Ruckin I have been reading. I do appreciate your sound approach to your first cycle. Smarter the most keep logging if anything it is testament to approaching a first cycle correctly. Anyways if I only had one guy commenting in my log doc would be a top choice.