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.