Just another RFL accountability log (Cat 2)
I'm 12-14 days into a cut and on day 4 of RFL . Just have a hunch that having a daily log on a forum might help with diet adherence.
18-22.5% bf (don't know how much the EC stack and the carb and sodium depletion is affecting this)
Bench: 175 3x5
OHP: 107.5 3x5
Pendlay row: 160 3x5
Weighted chinup: 180 total weight 1x5
Deadlift: 303 1x5
Squat: 273 3x5
Weighted decline sit ups: 35 lbs 3x8
Routine: The intermediate one suggested in the RFL forum except I'll be spreading the exercises out over several days and doing some light jogging(6mph)/ incline walking for 10 minutes 3x a week to compensate for how sedentary I am. (I barely get in 1000 steps a day)
27 ounces of chicken breast
254 grams of spinach
18.6 g fat
148.1 g protein
TDEE: 1800 cals (very sedentary)
Today's workout: Squated 275 for 5, 4, then deloaded to 273 for 5. Also did some neck exercises in between sets. Yes I work my neck out. Neck size a big factor in how masculine you look, especially when you're clothed. Just looking at a person from the neck up, if you see a thick neck you'll subconsciously think the rest of their body is muscular. Working it out is vital during cutting IMO. Sometimes you'll see people suffer from neck atrophy while cutting for long periods of time, giving them an emaciated look from the neck up.
Last edited by DaHobbit : 12-14-2018 at 04:41 AM.
... I'm just going to do a more moderate deficit. I WISH I COULD DELETE THIS THREAD OR REMOVE RFL FROM THE TITLE AGH.
After overeating a few hundred calories over maintenance on the weekend, I decided to test my 1RMs:
224 total weight chin up
And today I hit a 323 x 5 deadlift, so at least there's that to celebrate
Last edited by DaHobbit : 12-19-2018 at 08:13 AM.
Weighed in at 149.6 today. Tested 3-5rms on Friday.
Squat 293 x 3
Bench 195 x 4
Weighted Chin-up 188 x 4
Should have stated this in the first post but I started around 155-157 lbs on 11-30 of this cut
Woke up at 146.6. Also, I went back on RFL. (Probably a bad idea) I also changed my workout structure to a more Texas Method style.
Mon: Bench + OHP intensity (5rm) Squat volume (3x8 or 5x5)
Tues: Chin up/ Row volume (3x8 or 5x5)
Wed: Deadlift 5rm
Thurs: Squat intensity (5rm) Bench + OHP volume (3x8 or 5x5)
Fri: Weighted chin up intensity (5rm)
Decided to implement a texas method progression for chin ups as through experience I've felt I need high intensity to progress on it
Lifting stats: OHP 125 x 4 (after having done a 195 x 5 bench)
Squat: dropped from 295 x 3 to only one rep (Think I'll go back to 5x5 and warming up more adequately)
Deadlift: Now 333 x 5
Weighted chin up: 190 x 4-5 (felt like it wasn't full ROM on all reps)
On volume days I'll probably have to drop from 3x8/5x5 to 3x5/2x5 as I get deeper in the cut.
1st pic: Nov 30: 154-156. 2nd + 3rd pic: 146.6.
I have been having less sodium and water than usual so that's probably artificially lowering my weight
Last edited by DaHobbit : 12-29-2018 at 02:28 PM.