Crossy`s Log : Making The Cut

[crossy]

Fianlly i have time to make a new log. Its been a while since i last updated on progress etc, so a quick update of where i am up to. Basically i finished my bulk and weighed around 186lb which was a gain of around 16lb over 9 weeks. This was abit more than i anticipated but my lifting was going good with setting PR`s every week. I decided to cut a few weeks back and automatically thought i could drop down my cals to 2000-2200 from around 4000 and keep my lifts up, take it as a lesson learned and a stupid mistake from a inexperienced guy. Needless to say i went in and continued with my weekly progression (5 X 5) nearlly got fuckin stuck in the hole on about rep 3. So for the next few weeks i was up and down with what i was doing regards to weight in my workouts, finally around 4 weeks later im getting back to normal. I am eating higher carbs on training days and little carbs on no training days (except chea night), i have added 2-3 days cardio on non training days, deloaded my weight at the gym until i am back to where i was and i feel comfortable with what i am lifting.

First Log:

http://www.elitefitness.com/forum/showthread.php?t=507147

Second Log:

http://www.elitefitness.com/forum/showthread.php?t=520878&highlight=Crossy

Goals:

1: I "MUST" get lean, this is my sole priority for summer (start of september)

2: Try to the best of my abilty to increase strength in excess of when i was bulking (im a fair bit lower at the minute)

3: Keep this log updated/

Stats:

Height - 5.10ish
Weight - 176lb
Age - 28
Regime - 5 X 5 (mon - wed - fri)
Cardio - (Tue - Thrus, sometimes sat)

Supplements:

T-Rex (3 times a day)
Cod liver caps
Flax Oil Caps
Whey
Glucose (post workout)
Glucosamine sulphate
Red Blast (10 caps, pre training)

Diet:

Cals - 2000-2000 (non workout) 2800ish (workout days)
Macros - 40/30/30 (as close to)

Thats it folks, going to start this at the end of week 4 as thaqts is where i am up to.

 

[crossy]

Just to let people know who were following my last log that i have deloaded a fair bit on certain lifts, this is due to stupid fuckin mistakes i made which resulted in loss of strength.

All weight in lbs


Week 3 Day 3


Squat:

5 X 84
5 X 103
5 X 126
5 X 148
3 X 170
8 X 126

Bench:

5 X 71
5 X 88
5 X 99
5 X 117
3 X 137
8 X 99

Row:

5 X 53
5 X 66
5 X 81
5 X 95
3 X 110
8 X 81

Assistance:

Dips

3 X 8
1 X 6 (fuck knows, put simlpy i cant finish them)


Barbell Rows

2 X 66lb
1 X 55lb

Tricep extensions:

3 X 60lb

Abs:

3 X 12 Need size abs

 

[ZGzaZ]

Good luck Cross, will follow along...

 

[crossy]

Should have know you would have been here first bro.

 

[s8nlilhlpr]

How much did you gain on your last bulk? Good to see you making continued progress keep it up!!

 

[crossy]

Thanks Bro...

About 16lb give or take over 9-11 weeks.

 

[crossy]

Week 4 - Day 1

Squats:

88 X 5
104 X 5
125 X 5
148 X 5

Bench:

70 X 5
88 X 5
103 X 5
121 X 5
137 X 4 (failed on last rep, this will be fine couple of weeks)

Row:

55 X 5
70 X 5
84 X 5
99 X 5
110 X 5

Assistance:

12 X 3 Needsize Abs

 

[crossy]

Week 4 Day 2

Squat

88 X 5
104 X 5
126 X 5
126 X 5

Military Press

55 X 5
66 X 5
77 X 5
88 X 5

Deads:

176 X 5
210 X 5
242 X 5
276 X 2 (grip slipped)
276 X 5

 

[royale13ii]

bump

 

[crossy]

Week 4 Day 3


Squat:

5 X 84
5 X 103
5 X 126
5 X 148
3 X 170
8 X 126

Bench:

5 X 71
5 X 88
5 X 99
5 X 117
3 X 137
8 X 99

Row:

5 X 53
5 X 66
5 X 81
5 X 95
3 X 110
8 X 81

Assistance:

Dips

3 X 8
1 X 4 getting worse, never had a prob before espeically at this many


Barbell Rows

2 X 66lb
1 X 55lb

Tricep extensions:

3 X 66lb

Abs:

3 X 12 Need size abs

 

[crossy]

week 5 Day 1

Week 4 - Day 1

Squats:

88 X 5
110 X 5
125 X 5
148 X 5
170 X 5

Bench:

70 X 5
88 X 5
103 X 5
121 X 5
137 X 5

Row:

57 X 5
70 X 5
84 X 5
99 X 5
114 X 5 (struglled with last rep)

Assistance:

12 X 3 Needsize Abs

 

[ck2006]

Soooo INNNNN!

There you are, I can never finish dips either LOL.

Hope you are well!

 

[HiDnGoD]

In

 

[crossy]

Thanks guys, will update tonight on the way out to the gym now. Dips are OK some of the strength i lost from the initial cut has returned somewhat now with the increased carbs on workout days. So all is good at the minute...

 

[HiDnGoD]

I haven't been able to do dips. . My size+shoulder issues+elbow issues=owch, LOL.

 

[nodiggitydave]

where are you mate?

 

[crossy]

Wow nearlly a year away... Didnt realise it was that long...

I had a a few personal things i needed to sort out and have only been back training a couple of months...

I have put some weight (fat) back on again but nowhere near to what i started at. Think i am around 183lb at the minute (was around 190 about 2 months ago) unsure on BF but its higher. Anways getting back on track again now just getting my diet in to check and my regime. I am going to start a new log in a couple of days as previous logs helped me keep on top of things and was encouraging...

Ta Crossy