Harry
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15/7 last pull of the cut. Happy with current look and where things are going. Written a new split for when I come back from holiday- less volume, 1 less rotation and 100% intensity.
Here’s the transformation taken approximately 5~ weeks apart.
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3/7 good leg day today, swapped out biolateral leg extension for a single leg variant which felt great. Numbers matched everywhere which I am happy with – week and a bit left till the cut ends.
Excited to get the final photos so I can advertise coaching on social media. things tightening up quick for now.On 100mcg clen with 5x40min and 2 x 50min fasted cardio. up by 5 mins next week
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decent push session today, most of my heavy presses lagging by 1 rep which is expected. Isolations seem to be flying at the moment, Feel like i’m looking a lot better, another 15 days to go
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29/6 legs today, very good session managed to progress everything across the board.
Accidentally added 10lbs onto the prime leg curl and got +1 rep than last time too… Last user didnt reset the incremental weight so i will take that.
Cybex hack back up to 4.5pps * 7 after a small load reduction.
Made the informed decision to pull intra and creatine out of my intra stack entirely after some serious water retention. Looking like shit post workout is no fun. -
28/6 pull 2 today very good session. Havent been logging very consistently recently however the hard work is still underway. Working on an online coaching service as well as an educational ebook. Bodyfat dropping quite fast now, another 2 and a half weeks of this phase before holiday.
Rear double from pull today.
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Haven’t gone into much detail in a while about training etc especially with adding a third rotation into my split, so here’s everything I am currently doing.
Training is ran 2 days on, 1 day off, 3 days on, 1 day off (resting mon and thurs)Split
Legs 1
Adductor x2
Cable crunch x2
Seated hamstring curl x2
leg extension x2
seated calf raise x2
hack squat x1
banded leg press x1
Push 1
Incline DB press x2
cuff lateral x2
decline smith x2
plate loaded dip x2
cuff tricep extension x2
cuffed upper chest fly x2
crucifix lateral
Pull 1
Lat pulldown x2
DB row x2
sa cuff pullover x2
sa hammer curl x2
hammer low row x2
precor upper back row x2
cable curl x1
strict curl (finisher) x1
rear delt fly x1
Legs (new gym)
Prime lying curl (lengthened range) x2
ab crunch x2
cybex leg extension x2
pannata calf raise x2
cybex hack x2
leg press x2
Push (new gym)
HS incline x2
HS lateral raise x2
low incline smith x2
cuff lateral x2
smith JM press x2
cuff tricep extension x2
watson pec dec x2
Pull (new gym)
HS lat pulldown x2
DB row x2
Pullover x2
Prime seated row x2
Rear pec dec x2
Hammer curl x2
Cable curl x2
Legs 2
Adductor x2
Cable crunch x2
Lying leg curl x2
Pendulum squat x2
SLDL x2
standing calves x2
leg press x2
Push 2
HS incline x2
primal laterl raise x2
high incline smith x2
smith JM presx x2
pec dec x2
overhead tricep extension x2
crucifix raise x2
Pull 2
Tbar row x2
Sa lat pulldown x2
Bent over row x2 [OUT OF ROTATION DURING CUT]
SA preacher curl x2
Iso row standing x2
Wide bar upper back row x2
face away dual cable curl x2
If there’s anything that could be changed volume wise let me know, considering adding a fourth rotation.
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23/06 push at new gym, very very good session today. Head down and got straight to work, managed to progress everything apart from JM press today… Happy days.
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update: food dropped to 2500/2400 for the remainder of the cut, feeling a bit depleted but lean nonetheless, up to 80mcg clen and will be sticking here for a while before tapering up.
A few photos post fasted cardio which I Am very happy with
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front shot from yesterday, things looking tighter already. Time to step on the gas and get these long cardio sessions nailed.
this weeks cardio is at 5 x 30 and 2 x 40
all fasted with clen, at 60mcgs for now will move up to 80 soon.
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17/6 very good leg day, everyrhing progressed/matched. Not much else to report on here, other than hamstrings feeling like they’re about to snap from clen cramps.
18/6 poor push day in the books, -1 on almost every exercise. But then again I’ve never been the strongest at push so it is kind of expected, on the positive side- things are looking good from the front.
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14/6 push, very good session felt amazing. Adjusted to the sides of 60mcg for now and managed to progress all lifts. The regressions have gone for now
16/6 pull, big drop in food prior to this session at around 2900/2400 TD/NTD. Dropped the load for hammer pull-down post regression and managed to ace numbers across the board. Very very happy with this.
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13/6 legs today, didn’t go great.
First day on 60mcg of clen with 5 mins cardio added per session, 5 weeks left of this cut and things looking in a good place.
Managed to progress some exercises but cybex hack top set didn’t move well along with cybex leg extension back off- some load reduction required here. -
06/6 push today, very good session matching majority of exercises, regressed backoff of cuff lateral raise.. disappointing but expected, also first session on 40mcg clen- finished with 20min cardio. Session was:
hs incline x2
hs lateral raise x2
incline smith x2
cuff lateral raise x2
smith jm press x2
pec dec x2
rot8 pushdown x207/6 pull today, started this morning off with 40mcg clen and 20min fasted cardio which felt very nice. Pretty okay pull session other than my left forearm cramping during last set of hammer strength lat pulldown on the 9th rep of a 13 rep set which meant the last 4 had to be assisted…
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3/6 pull 1, great session. Managed to progress/match everything this session, not much to report on here. Ended with 10min moderate intensity cardio.
Session was: lat pulldown x2, dumbbell row x2, single arm pullover x2, hammer curl x2, low row x2, upperback row x2, cable curl x1, rear delt x1, strict curl x1. Aware that it’s a lot of volume which will be adjusted once things begin to stall.4/6 legs 1, progressed everything this session. Took warmups a lot serious after hearing many nightmare stories about torn hamstrings and quads while running clen. warmed up carefully on each movement and managed to progress everything.
5/6 rest day – 30min moderate intensity cardio. 82.35kg weight
