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Sleazy's "Cut Diet" Journal

Personal Journals discussion on Sleazy's "Cut Diet" Journal, within the Members Section; Today's Training: Dumbbell Military Press (NO BACK SUPPORT) - 4 x 12 35 lbs Seated Front Dumbbell Raises (NO BACK ...


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Old 08-26-2006, 02:25 PM   #21
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Today's Training:
Dumbbell Military Press (NO BACK SUPPORT) - 4 x 12 35 lbs
Seated Front Dumbbell Raises (NO BACK SUPPORT) - 4 x 12 15 lbs
Standing Side Lateral Raises - 4 x 12 15 lbs
Rear Deltoid Machine - 3 x 12 70 lbs
Standing Calf Raises - 4 x 12 140 lbs (smith)
Seated Calf Raises - 4 x 12 85 lbs

So this marks the end of two weeks of the cut diet and everything is still good. My energy levels are better than any other diet I have been on and I have been able to follow the training and dieting without cheating.

I have been playing the weights pretty conservatively and feel like I have gained a good grasp on what I can do weight wise for these high rep sets. Next week we are supposed to bump the weights again and go back up to 15 reps, so I am going to try to make a bigger jump. These first four weeks aren't about the weight anyhow but getting yourself conditioned.

Weighed in this morning at 212.5 lbs, which is down 4.5 lbs from starting. As mentioned I started this diet after a big week of carb binging so I don't know how much of the weight can be attributed to that. Since I am starting this diet at a higher bf% I know I will drop some weight in the process but hopefully the diet does what it says about maintaining most of your scale weight and muscle mass.

Also picked up a heart rate monitor today because I don't trust the machines and I want to make sure I'm in the 130-150 rpm range. Looks like I'm actually taking this diet seriously.

Last edited by Frontline; 08-26-2006 at 02:39 PM..
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Old 08-28-2006, 06:50 PM   #22
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Monday August 28th

Today's Training:
Incline Bench - 4 x15 140 lbs
Flat Bench - 4 x 15 135 lbs
DB Flys - 4 x15 40 lbs
Pushups - To Failure
Crunches - 4 x 25
Reverse Crunches - 4 x 25

For some reason I didn't have much energy in me today which is weird since I had been doing so well. At around 12 reps on the benching I was struggling and just felt sluggish. For some of them I had to rack the weight, take a 10 sec breather and get the other reps out. Probally my worst training day so far.

Today I also used my new heart rate monitor and have to say that I was no where near my target 130-150 bpm range before. Even at a fast walk of 4.0 mph on an incline set at level 9, I was just under 130 bpm. So I switched to the elliptical which was much easier for me to get in my target heart range. This maybe because its more of a full body workout with the arm rods, but it concerns me that I couldn't get my heart range up on the treadmill as the cardio is supposed to be "light".

Last edited by Frontline; 08-28-2006 at 07:21 PM..
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Old 08-29-2006, 11:10 PM   #23
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Quote:
Originally Posted by Sleazy
For some reason I didn't have much energy in me today which is weird since I had been doing so well. At around 12 reps on the benching I was struggling and just felt sluggish. For some of them I had to rack the weight, take a 10 sec breather and get the other reps out. Probally my worst training day so far.
Don't sweat it. It could've been one of a hundred bullshit minor little things. Stuff like that will iron itself out in a day or two. If I have a shitty workout, more often that not it's due to stress.

Still glad to see you sticking with this. Too much success to be had with this whole protocol IMHO.

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Old 08-30-2006, 04:37 AM   #24
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Tuesday August 28th

Today's Training:
Squats 4 x 15 165 lbs
SLDL - 4 x 15 110 lbs
Leg Curl - 4 x 15 35 lbs
Leg Press - 4 x 15 240 lbs
Leg Extension - 4 x 15 65 lbs
Standing Calf Raises - 4 x 15 160 lbs (smith machine)
Seated Calf raises - 4 x 15 95 lbs

Energy level was a little better today. Did a bigger bump on some of the lifts today such as leg press and calfs but was still able to get through them fairly easily. SLDL's for this rep amount are still a little taxing on my lower back so I am playing it safe with the weight on that.

Cardio was performed on an incline elliptical for 35 mins with my heart rate around 135 bpm.
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Old 08-30-2006, 08:45 AM   #25
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Quote:
Originally Posted by Sleazy
Energy level was a little better today. Did a bigger bump on some of the lifts today such as leg press and calfs but was still able to get through them fairly easily. SLDL's for this rep amount are still a little taxing on my lower back so I am playing it safe with the weight on that.
I find that if I go to heavy with SLDL's my lower back takes over, I would suggest you keep it light as all hell if you feel your lower back coming in....of course it will but I think if you remain light you really can focus in on the hamstrings.

As far as feeling sluggish I wouldn't worry about it man, happens all the time. Especially on a diet like this one. Just keep on plugging away
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Old 08-30-2006, 09:24 AM   #26
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Quote:
Originally Posted by Sleazy
concerns me that I couldn't get my heart range up on the treadmill as the cardio is supposed to be "light".
Well that's not necessarily anything to be concerned about in a general sense. The more efficient your cardiovascular system is the harder it is for you to get your heart rate up. The main effect of cardio is to make your body better at cardio.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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Old 09-02-2006, 02:17 PM   #27
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Thursday August 31st

I skipped my Wednesday workout as I wasn't feeling up to it and covered it today...

Today's Training:
Bent Over Rows 4x15 115 lbs
1 Arm DB Rows 4x15 50 lbs
Cable Pull Down 4x15 60 lbs
Wide Grip Pull Downs 4x15 85 lbs
DB Shrugs 4x15 50 lbs
Hyperextensions 4x15

I actually lowered the weight on the cable pull downs as I switched from doing them on a high cable to the regular pull down cable. This cable setup had a little more resistance to it so I wanted to make sure I got them all out.

Cardio for 30 mins on an incline elliptical.
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Old 09-02-2006, 02:21 PM   #28
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Friday September 1st

Today's Training:
Barbell Curl 4x15 70 lbs
Preacher Curls 4x15 45 lbs
Hammer Curls 3x15 30 lbs
Tricep Push Downs 4x15 70 lbs
Skullcrushers 4x15 65 lbs
Dips (assisted) 4x15 +60 lbs
Vups 4x25
Leg Raises 4x25

Exhausting day in the gym, everything was bumped a little bit from the week before. The bumping each week definately increased the difficulty on some of these for me, especially this week in the 15 rep range. The VUPs were also a killer today but I am getting better at them. Something about this exercise just doesn't look right unless a pretty girl is doing it.

Cardio for 30 mins on incline elliptical.

Last edited by Frontline; 09-02-2006 at 02:41 PM..
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Old 09-05-2006, 06:09 PM   #29
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Saturday Sept 2nd

Dumbbell Military Press (NO BACK SUPPORT) - 4 x 15 35 lbs
Seated Front Dumbbell Raises (NO BACK SUPPORT) - 4 x 15 15 lbs
Standing Side Lateral Raises - 4 x 15 15 lbs
Rear Deltoid Machine - 3 x 15 90 lbs
Standing Calf Raises - 4 x 15 160 lbs (smith)
Seated Calf Raises - 4 x 15 100 lbs

Cardio for 30 mins on incline elliptical.
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Old 09-05-2006, 06:19 PM   #30
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Monday Sept 4th

Today was Labor Day and my gym closed at noon so I had to get up at 9 am to do this (some holiday huh?

Today's Training:
Incline Bench - 4 x15 145 lbs
Flat Bench - 4 x 15 145 lbs
DB Flys - 4 x15 40 lbs
Pushups - To Failure
Crunches - 4 x 25
Reverse Crunches - 4 x 25

Cardio on incline elliptical for 30 mins.

Tuesday Sept 5th

Today's Training:
Squats 4 x 15 175 lbs
SLDL - 4 x 15 115 lbs
Leg Curl - 4 x 15 45 lbs
Leg Press - 4 x 15 270 lbs
Leg Extension - 4 x 15 70 lbs
Standing Calf Raises - 4 x 15 180 lbs (smith machine)
Seated Calf raises - 4 x 15 105 lbs

Cardio on incline elliptical for 30 mins.


General Observations:
Its been almost a month on this diet and I have yet to cheat or really want to. I am never hungry and my energy levels are very good (as the book promises). I feel fairly strong in the gym with the only problem being that by the time I am half way through cardio the fatigue starts to set in, but that's just part of the game.

The only main issue I am struggling to stay above is the lack of sleep I am getting. Because I have to stay up later to get in my last meals (around 11:30 pm at night) I am only getting around 6 hours of sleep a night. Carb loading nights are worse as the meals take 30-45 minutes to consume and you cannot hit the sack until 45 minutes later.

Supplement Changes:
I have also decided to add in an EC stack and choose to use Bulk Nutrition's Synergy. I will be using 2 caps of this twice a day, but not near my workout as I am already sweating my balls off. I have also ordered some Sesamin and will be adding this into the mix on the dosing protocol suggested by the book.
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