JumpNZ's training log (Finished cut pictures 20th September)

[gazza]

nice work on the 200kg deads big guy.looks like everyone is busting it out on here :pfft:

[JumpNZ]

Haven't kept journal for last few days, dropped the weights a little as shoulder started playing up. Have physio first thing tomorrow so will get a little more info hopefully. I do think it's starting to clear up after stopping the 100 rep sets, a little gutted cause was quite enjoying them.

Anyway, a week left of my bulk before I start a 19 week cut. Currently 105/106 kg at 18% body fat, hoping to drop to around 6-8% - not looking to be stage conditioned though, will save that for next year!

Will drop cals to 2900 at around 55g of fat, 280g of protein and 255g of carbs. Throw in a re-feed once in a while and a few other things and hopefully see some results. Haven't done a cut before so no exactly sure how it will go, but can't remember the last time I had abs so quite excited!

[JumpNZ]

Finished bulk yesterday, pics below. Still working out finer details of diet.

[Laver]

Hey dude,

Wow your looking massive, huge quads and lats.

Looking at cals you had been consuming (~4000) and what you want to drop to for your 20weeks cut (~2900). I think for the length of that cut your dropping your cals way to much, if I was cutting over 20weeks, and was also interested in getting size and strength gains, it'd be adding a bit of cardio, and dropping a bit of cals, maybe down to 3500. - Not so drastic.

I just fear you might end up losing lots of mass and strength with you plan at the moment. Mind you there are much more seasoned people who would disagree, just my thoughts and experiences.

[Luigi]

looking good mate :nod:

[JumpNZ]

Awesome - thanks for your feedback Laver. This is when all this posting of training info pays off, when you get constructive feedback like this. I also wondered this when planning out my cut and maybe 2900 is too low to start with. Mind you I am not planning any extra cardio in the first 5 weeks.

I need to find where I put my diet journal so I can get macros right this week. I might bump it up to 3400 and reassess at the end of the week.

Only issue is this week is a recovery week with 3 less lifting sessions and an extra cardio session.

God this sport gets so confusing sometimes!

[Gym rat]

Keep up the good work

[gazza]

looking good big fella. can definately see the improvements from the first pic.

what is your bodyweight in the new pics?

have to agree with you're comments about things getting confusing sometimes, so much info out there regarding diet and supps you just have to become a bio experiment and find what you like/works.

keep going hard.

[JumpNZ]

looking good big fella. can definately see the improvements from the first pic.

what is your bodyweight in the new pics?

have to agree with you're comments about things getting confusing sometimes, so much info out there regarding diet and supps you just have to become a bio experiment and find what you like/works.

keep going hard.

Cheers gazza. I was a tad over 105kg in the new pics.

Week 1 of cut - Cardio / core - Monday 25th May (recovery week)

Cross-trainer: 30 minutes @ level 12

Knee raises: 3 x 12

Decline bench crunches: 3 x 8, 8, 6 @ 10, 15, 20kg

Wow, haven't done cardio for a while - had to recharge my iPod even. Was hoping to make it to 45 mins, but pulled the pin at 30, no point overdoing it on my first session LOL.

[JumpNZ]

Week 1 of cut - Legs - Tuesday 26th May (recovery week)

Tempo squats (narrow stance): 2 x 8 @ 100kg

Power clean: 2 x 3, 2 @ 100, 110kg

Jump squat: 2 x 8 @ 60kg

Toe jumps: 2 x 30 @ 40kg

A little shoulder rehab and stretch after workout.

[biggurl27]

Looking good, going to look snazy for your wedding woo hoo :nod:

[JumpNZ]

Thats the plan - get the fun stuff out the way then rebulk for a BB comp!

[JumpNZ]

First week of cut over and out. Very interesting experiencing 2000ish cals less a day. Some days felt like crap, other days ok, but still trying to get used to feeling hungry. Lucky it was a light recovery week to start things off!

Went from 105kg to 103.6 in a week which is more than I wanted, but I am attributing this to 7 days off creatine. I will continue on 2900-3000 cals for another week and see how much I lose before reevaluating the food intake.

Week 2 of cut (18 weeks to go!) - Chest - Saturday 30th May

Goal for next 4 weeks: Maintain chest development, using loads and exercises that are pain free (Still having big issues with shoulder)

Decline BB bench press: 4 x 8 @ 100kg

Decline fly: 3 x 10 @ 30, 34, 34kg (superset)

Pec deck: 3 x 8 @ 165 (superset)

Machine press: 4 x 10 @ 210

Incline cable press: 4 x 10 @ 210

[runveerun]

Great pics JumpNZ! Looking huge! :nod:

[JumpNZ]

Great pics JumpNZ! Looking huge! :nod:

Thanks runverun

[JumpNZ]

Week 2 of cut (18 weeks to go!) - Back - Sunday 31st May

Goal for next 4 weeks: Develop lat width and symmetry (left side lagging from years of basketball)

Pull ups: 4 x 8 @ bodyweight

T-bar row: 3 x 10 @ 80kg (superset)

Decline BB pullover: 3 x 10 @ 25, 35, 35kg (superset)

Neutral grip pulldown: 4 x 10, 10, 8, 8 @ 76, 84, 90, 96

Wide grip seated row: 4 x 10 @ 78

Threw in four sets of single arm pulldowns on my left side also.

[JumpNZ]

Week 2 of cut (18 weeks to go!) - Quads - Monday 1st June

Hack squat: 4 x 8 @ 100, 140, 100kg

Single leg extensions: 3 x 10 @ 80, 110, 125 (superset)

Smith machine squats: 3 x 8 @ 100, 140, 140kg (superset)

Single leg press: 4 x @ 76, 84, 90, 96

Wide grip seated row: 4 x 10 @ 140, 160, 180, 200kg

Machine calf rases: 3 x 10 @ 100

Seated calf raises: 1 x 50 @ 20kg

Reverse SB crunches: 3 x 10 @ bodyweight

Decline crunches: 3 x 8 @ 20kg

[JumpNZ]

Took shoulders off again on Tuesday, could have done some shrugs, light presses etc, but just in a lazy ass mood. Physio again today.

Week 2 of cut (18 weeks to go!) - Arms - Wednesday 3rd June

Another lazy session, missing sleep lately with a few poker games going through til 1am. Naughty.

Preacher curl: 4 x 8 @ 25, 35, 35, 30kg (superset)

Single arm DB preacher curl: 4 x 8 @ 12, 12, 10, 10kg (superset)

Bicep curl machine: 4 x 12 @ 62

Close grip bench press: 4 x 6, 5, 8, 8 @ 100, 100, 90, 90kg

Tricep machine: 4 x 10 @ 80, 90, 100, 100 (superset)

Single arm rope pulldowns: 4 x 12 @ 20

[JumpNZ]

Week 2 of cut (18 weeks to go!) - Hammys - Thursday 4th June

Glute Ham raises: 4 x 6 @ Bodyweight, used bar to assist

Reverse BB lunges: 4 x 20 @ 60, 80, 100kg (superset)

Stiff leg deads: 4 x 10 @ 60, 80, 100kg (superset)

Single leg seated curls: 4 x 12, 10, 10 @ 50, 90, 90

Seated calf raises: 3 x 10 @ 20, 40, 60kg

Single leg calf raise machine: 3 x 8 @ 52

Lying leg raises: 3 x 10 @ bodyweight

Cable crunches: 3 x 12 @ 66

[JumpNZ]

Week 3 of cut (17 weeks to go!) - Chest - Saturday 6th June

Decline BB bench press: 4 x 8 @ 110kg

Decline fly: 3 x 10 @ 36kg (superset)

Pec deck: 3 x 8 @ 165 (superset)

Incline smith press: 4 x 10 @ 60kg

Machine chest press: 4 x 8 @ 225, 225, 210, 210

[JumpNZ]

Week 3 of cut (18 weeks to go!) - Back - Sunday 8th June

Pull ups: 4 x 8 @ bodyweight + 10kg weight belt

T-bar row: 3 x 10 @ 90, 90, 100kg (superset)

Decline BB pullover: 3 x 10 @ 35kg (superset)

Neutral grip pulldown: 4 x 10 @ 96

Wide grip seated row: 2 x 10 @ 96 (stopped after two sets after feeling niggle in lower back)

[JumpNZ]

Week 3 of cut (18 weeks to go!) - Shoulders - Tuesday 9th June

Face pulls: 4 x 8 @ 66

DB shoulder press: 3 x 12 @ 20, 22, 24kg (superset)

Seated lateral DB raises: 3 x 10 @ 10kg (superset)

DB shrugs: 4 x 10 @ 46kg

Reverse cable crossovers: 4 x 10 @ 20, 20, 17.5, 17.5

First shoulder session in about 3 weeks after injury. DB press dropped from 40kg+ to 24kg! Not worried though, just starting out slow.

Didn't train Monday as had no sleep Sunday night (literally!).

[JumpNZ]

Week 3 of cut (18 weeks to go!) - Arms - Wednesday 11th June

Preacher curl: 4 x 8 @ 30kg (superset)

Single arm DB preacher curl: 4 x 8 @ 12kg (superset)

Bicep curl machine: 4 x 12 @ 08, 70, 60, 60

Close grip bench press: 4 x 8, 8, 6, 6 @ 80, 90, 100, 100kg

Tricep machine: 4 x 10 @ 80, 90, 100, 110 (superset)

Single arm rope pulldowns: 4 x 12 @ 24

[JumpNZ]

Bit slack posting lately. Bit slack training too. Took Sunday and Monday off. Had a good chest workout on Saturday and back to arms today.

Ordered some 'Supplement Direct BCAA, 500 Grams' from BB.com today, as well as 4kg of Eat Me whey protein. Good times.

Week 4 of cut (17 weeks to go!) - Arms - Wednesday 17th June

Preacher curl: 3 x 8, 7, 6 @ 40, 40, 35kg (superset)

Single arm DB preacher curl: 3 x 8 @ 12kg (superset)

BB bicep curls: 4 x 8 @ 35kg

Close grip bench press: 4 x 8 @ 100kg

Tricep machine: 3 x 10 @ 120, 130, 130 (superset)

Single arm rope pulldowns: 4 x 8 @ 27.5 (superset)

[JumpNZ]

Week 4 of cut (17 weeks to go!) - Hammys - Thursday 18th June

Smith machine calf raises: 4 x 8, 8, 12, 16 @ 140, 140, 100, 60kg

Seated calf raises: 4 x 6, 8, 10, 16 @ 80, 60, 40, 20kg

Glute ham raises: 4 x 6

Reverse BB lunges: 3 x 12 @ 110kg (superset)

Stiff leg deads: 3 x 12 @ 60kg (superset) - light for today

Single leg seated ham curls: 4 x 8, 8, 6, 6 @ 90, 90, 110, 110

Reverse SB crunches: 3 x 10

SB crunches: 3 x 10