DUP - Week 4 (Mid Week)

Some starting stats:

Deadlift x 10 = 291

Bench x 10 = 200

Squat x 10 = 203

Stats this week are:

Deadlift x 10 = 315

Bench x 10 = 195

Squat x 10 = 255

Starting Body Stats: July 28th / August 20

203.2 pounds / 198.4 pounds

Bicep - 40cm / 39.7cm

Chest - 106cm / 109.5cm

Waist 1 - 84cm / 83.5cm

Waist 2 - 87cm / 85cm

Thigh - 64cm / 65cm

Calf - 40cm / 40cm

16.2% Bodyfat / 15.2% Bodyfat

My bench has always been an issue for me since I had some shoulder injuries. At one point I did get my bench to 205x10 during this programming, but only successfully completed one set of it then had to decrease weight. After two sessions like this, I dropped my weight to 195 and hit 10 pretty easily. It seems any weight over 200 pounds, neurologically I just cannot handle well. That is most likely due to taking over a year break from benching.

Deadlift and squat are coming along nicely. I haven't squatted before this program in some time due to flexibility issues. Now that seems to not be an issue, I knew my strength would go up dramatically since the start. Usually when I start hitting 315x5, or 270-280x10, it will slow down.

I was scheduled to be down to 199.2 this week, but I'm dropping a little faster. I was on pace with what I wanted to do until this past Friday. I did a mini vacation and didn't train nor did I eat like I should have. When I'm not trying, I will usually under eat. I did bring BCAA's with me and have 2-3 servings of that a day. I'm saying this was a mini "reload/break" in lifting, and it seemed to actually help when I hit deads today. 315x10 felt pretty easy.

The day after I got back, Tuesday, I did weigh in at 198.4, first day back got up to 200.4, and today was back down to 199.4. I have some family events tonight, meeting with a friend for lunch, so my nutrition will be off. Usually I try and eat my calories and protein and say the hell with everything else on days like this. Usually works fine.

All in all I'm pretty happy with the results so far, but I think that I might have better progress with higher volume and lower frequency due to past experiences. Also, on another note, one time during my 3rd week measurements my biceps were actually 40.5/41cm...which is awesome. No matter what I do to my arms, nothing or everything, they stay at 40cm. I think that mini vacation took a little something off the top.

Will have progress pics next week.

My Website - http://propertiesofalaska.com

DUP - Week 2, Day 3

SO far I'm pretty pleased with my results.

I am working out 6 days per week, 3 lower and 3 upper, where for upper my main lifts are Bench and Pull-up, with accessories, and lower are Squat and Deadlift with accessories.

For my main lifts, I follow the rep scheme of 3 sets of 10, 4 sets of 6, and 4-6 sets of 3 (Depending on how I feel).

I just started squatting again, so my squat lifts are going up very fast. Before this program, I had not squatted in about 6+ months regularly due to flexibility issues. I have been attacking flexibility very hard and it is progressing rather well.

My main goal with this program is increasing strength while cutting. If I am able to do that muscle preservation is most likely assured. Losing weight (trying) at about a pound per week. So far I am doing that relatively easily, right on point.

Currently only working out 6x a week, weights only, no cardio of any kind right now. I will occasionally throw in a HIT workout when I feel like it, only to keep my conditioning up.

Right now my current calories / macro's are
~3000kcal 220-240 protein, 340-360 carbs, 65-75 fats

I also consume BCAA's 2x daily in between meals, don't count veggies towards totals, have one 16 ounce coffee with cream and one 12 ounce coffee with cream, and take a few grams of fish oil. Do not count any of these items towards my calories/macros as they will remain constant.

I eat 4 meals per day (rather try to time 4 protein doses per day of ~50g each), try to get in 1-2 servings of both fruits and veggies. Most of my veggies are leafy greens, or fibrous ones. Most of my fruits are berries, with the occasional apple. Mostly because I like berries, and I like lettuce on my sandwiches or steam broccoli out of preference.

Realistically, I am probably taking in about 3,200 calories a day, maybe more. Try to keep my cals/macros pretty constant M-F, on the weekend I adjust to accommodate family/social life.

Started this cut at 204.2 pounds, today I am 202. SO that's not bad...maybe a little faster than I want.

Am doing 1 reefed per week.



So far I feel pretty good, strength has gone up across the board, will post lifts week to week on start of 3rd week. I'm sure my squat will go up durastically for a bit. I am really trying to work on my bench, goal of mine to hit 225 for 10-15 by the end of the year. Would like to get 315 up a couple times.

Cheers!

http://propertiesofalaska.com