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

[JumpNZ]

Rest day today, thank god. Body was feeling it after first indoor netball game in a wee while.

Lol know how this feels! Did you play all 4 quarters?

Should be interesting to see how you react to Animal cuts :nod: I had some success with them when I tried it a couple of years ago All I remember about them is that the pills taste gross lol.

Yeah all 4 quarters - only one at centre though. Quite funny being a little bigger these days, don't get bumped around quite as much!

TBH, nothing could be worse than the BCAA powder i'm taking at the moment. How the hell did I miss the fact that BCAA powder is the worst tasting supplement known to mankind?! Some other dude described BCAA powder as a mix between battery acid and poison.. Tip of the day - if you planning on picking up some BCAA's, word of advice, buy the caps!!!

Will do some update pics before I start with the Animal Cuts next weekend, then final pics before the stag party.

[JumpNZ]

Week 9 of cut (11 weeks to go!) - Chest - Saturday 18th July

DB bench press: 4 x 12, 12, 8, 8 @ 50kg

Incline smith press: 3 x 6, 6, 6 @ 85kg (superset)

Cable cross overs: 3 x 8 @ 30 (superset)

Pec deck: 4 x 8 @ 180

BB bench press: 4 x 15 @ 60kg

Had my diet in check all week, but the scales are still reading at 100.9kg. I should have taken some skinfolds which would have given me an indication if I have dropped much fat. Food intake has been near exact each day:

Meal 1:

1 egg + 2 egg white omelet

1 cup rolled oats + milk + flax seed oil

Meal 2:

Shake with milk + scoop protein

Pre workout:

Shake with water + banana + 5g creatine + 5g BCAA + scoop proten

Post workout:

Shake with water + banana + 5g creatine + 5g BCAA + 2 scoop protein

Meal 3:

120g (uncooked) brown rice + 185g tuna (drained)

Meal 4:

(Steak or chicken) + salad + veges

Meal 5:

2 x thin rice crackers + cottage cheese

Meal 6 (bed):

Shake with water + scoop protein

2600 cals

45% protein

35% carbs

20% fats (this is higher than it actually is, have gotten rid of some unnecessary oils while cooking + taken out some milk from shakes)

I guess it's probably time to start rotating carbs..

[JumpNZ]

Week 9 of cut (11 weeks to go!) - Back - Sunday 19th July

AM

Wide grip pull ups

Med grip pull ups

Med grip chins

Close grip chins

^ perform each style to failure resting 10 seconds after each attempt. Once finished close grip chins, rest for 2 mins then repeat circuit twice.

Total completed: 63

Seated machine row: 4 x 8 @ 255

Reverse grip bent over rows: 4 x 8 @ 110kg

Incline single arm lat pull down: 4 x 12, 10, 10, 10 @ 65

PM

HIIT - stairs: 10 reps up flight of stairs with 10kg weighted vest

Average HR: 157 bpm

Max HR: 174 bpm

Total time: 20:36

[jono]

Some good workouts there - thats a long cut

[JumpNZ]

Some good workouts there - thats a long cut

Yeah first 7 weeks were quite a soft cut, but good enough to drop 5kg. Have really ramped things up now to get rid of the last 7-8kg. It's the first time I have tried cutting so wanted to go with a longer one while I got my head around things..

[jono]

Some good workouts there - thats a long cut

Yeah first 7 weeks were quite a soft cut, but good enough to drop 5kg. Have really ramped things up now to get rid of the last 7-8kg. It's the first time I have tried cutting so wanted to go with a longer one while I got my head around things..

Sounds like a plan

Did you take pics before you started so you can compare to end?

[JumpNZ]

Some good workouts there - thats a long cut

Yeah first 7 weeks were quite a soft cut, but good enough to drop 5kg. Have really ramped things up now to get rid of the last 7-8kg. It's the first time I have tried cutting so wanted to go with a longer one while I got my head around things..

Sounds like a plan

Did you take pics before you started so you can compare to end?

Yeah I have some finished bulk photos on page 4 of this thread. First update pics are this weekend. Then final update will be a week before my wedding.

[jono]

Yeah first 7 weeks were quite a soft cut, but good enough to drop 5kg. Have really ramped things up now to get rid of the last 7-8kg. It's the first time I have tried cutting so wanted to go with a longer one while I got my head around things..

Sounds like a plan

Did you take pics before you started so you can compare to end?

Yeah I have some finished bulk photos on page 4 of this thread. First update pics are this weekend. Then final update will be a week before my wedding.

Impressive pics

Keep at it..

[JumpNZ]

Week 9 of cut (11 weeks to go!) - Legs - Monday 20th July

Superset each quad / hamstring exercise:

Deep squat: 3 x 8 @ 140kg

Seated hamstring curl: 3 x 8 @ 190 (full stack)

Deadlift: 3 x 8 @ 140kg

Leg extensions: 3 x 8 @ 260 (full stack)

Lying leg curls: 3 x 8 @ 76 (full stack + 10kg)

Box jumps: 3 x 8

Pretty similar loads to last week, was struggling today after first week back at work since school holidays + some bugger stole my pre workout banana!

[poos_n_wees]

...some bugger stole my pre workout banana!

Lol. Times must be tough for someone to go taking food outta other people's bags!

[JumpNZ]

Week 9 of cut (11 weeks to go) - Shoulders - Tuesday 21st July

DB shoulder press: 4 x 8 @ 40kg (superset)

Seated DB lateral raises: 4 x 8 @ 14kg (superset)

Upright rows: 4 x 8, 8, 7, 6 @ 60kg

Reverse BB shrugs: 4 x 8 @ 80kg

Reverse cable crossover: 4 x 8 @ 20, 20, 17.5, 17.5

[JumpNZ]

...some bugger stole my pre workout banana!

Lol. Times must be tough for someone to go taking food outta other people's bags!

Nothing is safe here.. Either the students are pinching stuff, or the cleaners. On Monday evening I left a 6 pack of double chocolate muffins on my desk to share with my faculty at our Tuesday morning meeting - gone when I opened up in the morn.

[JumpNZ]

Week 9 of cut (11 weeks to go!) - Cardio + Arms - Wednesday 23rd July

AM

Bike: 25 minutes

X-trainer: 25 minutes

Leg raises: 4 x 10

Cable crunches: 4 x 10

PM

Single arm preachers: 4 x 8, 8, 8, 6 @ 16, 18, 18, 18kg

Incline curls: 4 x 8 @ 16kg (superset)

EZ bar curls: 4 x 6 @ 30kg (superset)

Concentration curls: 4 x 15 @ 10kg

Close grip bench: 4 x 10 @ 90kg

Tricep extension machine: 4 x 12, 12, 10, 8 @ 110, 110, 120, 120 (superset)

Single arm cable extensions: 4 x 8 @ 30 (superset)

Rope pulldown: 4 x 8 @ 54

[JumpNZ]

Week 10 of cut (10 weeks to go!) - Chest - Saturday 25th July

BB bench press: 4 x 8, 8, 6, 6 @ 100, 110, 110, 110kg

Incline DB press: 4 x 8 @ 40kg

Rack press: 4 x 3 @ 140, 120, 120, 120kg

Decline BB press: 3 x 22, 19, 18 @ 90-80-70kg (drop set)

Body weight = 99.4kg. A rushed 7 site skinfold test spat out a reading of 10.5% bodyfat. But we weren't being too careful about the sites, so this may be a tad inaccurate.

Came off creatine today and started using Animal cuts. Not sure what to expect but hopefully I see some results.

Updated pics tomorrow!

[JumpNZ]

Week 10 of cut (10 weeks to go!) - HIIT + Back - Sunday 26th July

AM

HIIT - stairs: 11 reps up flight of stairs with 10kg weighted vest

Average HR: 147 bpm

Max HR: 174 bpm

Total time: 25:12

PM

Weighted pullups: 4 x 6 @ 20kg

Seated row: 4 x 8 @ 106

Neutral lat pulldown: 4 x 8 @90, 96, 96, 96 (superset)

Straight arm pulldown: 4 x 12 @ 54, 66, 66, 66 (superset)

One arm DB row: 4 x 8 @ 42, 44, 44, 44kg

[JumpNZ]

Updated pic - Not too happy with it, used a different camera and came in looking pretty washed out :x Also couldn't see mirror this time round and I am absolutely rubbish at posing. For a 7kg drop in weight, I really can't see much of a difference. At least I don't look smaller, but I was hoping to come out a little more 'cut'.

Hopefully after the next 10 weeks things will look better. Maybe I just blame the lighting?!

[poos_n_wees]

Looking good! Lighting in the 2nd lot of pics has washed you out, but there's no doubt that you've come in a little leaner.. Especially noticeable in that back shot. Awesome lats/shoulders :nod:

Keep up the good work! :clap:

[Pseudonym]

Like Poos says, there are some noticeable changes. I wouldn't be too disappointed with your progress - lat spreads aren't the best pose for seeing body fat changes in anyway. Blame it on that, and the lighting.

[JumpNZ]

Like Poos says, there are some noticeable changes. I wouldn't be too disappointed with your progress - lat spreads aren't the best pose for seeing body fat changes in anyway. Blame it on that, and the lighting.

Yeah thanks for that, I really need to try and learn some other poses!!!

[gazza]

like they said mate, lighting not help..... however... your calves are definately sharper and your waist does look tighter, lats are looking swole :nod: can see more of a taper in that front shot.

[Laver]

Light is 2 different, your first photos look airbrushed and your second are od again.

It's hard to pin down changes, overall u don't look as soft in the second photos, so yes looking leaner.

[poos_n_wees]

9 weeks to go ?

[steak]

Keep up the good work :clap:

[JumpNZ]

Just finished deplete / carb up. Bodyfat was at 7.7% via Jackson / Pollock 7 site method, not impressive by any means and I feel I have let myself down with my cardio (lacked any consistency and desire, when there was no real extrinsic motivation for me). Not sure what to think of a 16kg drop in body weight though!

Still, this whole 19 week cut has only been for myself (like a little self trial) in the build up for my wedding in Raro in two weeks, so the issues I have identified can be adjusted accordingly once I do decide to compete in a contest in the next 12-24 months.

Where to from here - I am definitely going to try and get a lot bigger. 115kg+ is the goal of my next bulk, which will probably take a good 30 months to achieve. Big changes in my diet around workout time will hopefully bring some different gains this time around, and joining Exodus gym will definitely have a big effect on my progress.

Favourite shot would have to be my rear lat spread - even though there does seem to be a few issues with trap development there!

Can someone please teach me how to do a front double bicep?! (not that the other poses are any good by the way!)

[Laver]

Youre looking mean bro, smaller but mean.

Whats strength been like? You've lost a shit load of weight, hard to imagine it's mostly fat.

By looking at these results, I'd say your method of cutting isn't right for you. 15kg is heaps, so a shorter faster cut might be a better option in future, but I'm no expert.

And work on your side chest pose! I wana see you chest, not just your bicep! It's a pose that can look really good if you get it nailed!