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How bad do you want it? Yesterday’s workout and meal; Today’s training.

Thursday, January 7, 2010 by  
Filed under Daily Blog


Today is the 4th day of my 2010 cut, and I’m feeling really good about my effort so far this week. Fueled by my desire to lean out while adding strength and endurance I’ve made a conscious effort to step it up several notches in the gym. My “intensity” workouts have been absolutely unforgiving and completely brutal. My diet has remained 100% to plan, and I’ve made sure that I’m in bed early enough to get a full 8 hours of sleep each night. I’m drinking lots of water, staying focused and staying positive. The house is “dry”, and I will continue to avoid alcohol, even in social situations, for the duration of this cut.

Are you doing everything you can to maximize your fat loss effort? All those things I just mentioned, in my opinion, are very important. If you’re killing it in the gym and your diet is crap or you don’t get enough sleep, then you’re wasting a great deal of the work you put in under the iron. If you choose to drink alcohol, your body stops burning fat while it deals with processing those drinks. If your attitude is negative, your sowing the seeds of failure.

How important is your goal? How bad do you want it? These are questions you need to ask yourself whenever you’re faced with temptation to skip a workout or go off your diet. Look, I know cutting fat can be a drag sometimes (believe me, I know!) So why prolong the process? Get it done as quickly and efficiently as possible, and then enjoy the things you love in moderation.

So here was yesterday’s “intensity” chest/triceps/delts workout:

Supersets: 3 x 10-12 Barbell benchpress / 3 x Failure DB flyes
Quad drop sets: 3 x failure Incline DB press

Supersets: 3 x 10-12 Rope Tricep Pressdowns / 3 x Failure Bodyweight triceps bench dips
Quad drop sets: 3 x failure DB extensions

3×10-12 Seated DB “Arnold” press
Quad drop sets: 3 x failure DB laterals (strict form)
3×10-12 Seated bent over DB raises

I took 60 seconds rest between each set/superset/drop set, and 2 minutes of rest between each exercise. When I finished I could barely lift my arms for more than a couple of seconds at a time (and even that required a lot of effort). Good workout.

For PWO meal #2 I made my stir fry recipe, slightly modified: 7 Oz of chicken, 8 Oz stir fry veggies, 1/4 cup red onion, 1/2 tablespoon of vegetable oil, 3 cloves of garlic, 1 teaspoon ginger, 1 tablespoon Sriracha, 2 tablespoons soy sauce, 1 teaspoon fish sauce, 1/2 tablespoon natural peanut butter and 4 tablespoons chicken broth. These modifications put the total calories right around 425 or so. I also served it with 1/2 cup of brown rice. Even with the modifications the fat content of the stir fry was a little high at 17g, but at this point in my cut that is not a concern. I still hit my macros and calories for the day. As I get closer to 8% body fat I should be able to continue eating this meal, but less of it.

Today is a cardio-only day, and I’m going to take the mountain bike out for some HIIT action. I won’t have time to hit the trails today, but there are some great hills in my neighborhood that will allow me to really get my heart pumping. Should be a nice interlude in what looks to be a very stressful work day.

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