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Gettin Shredded, With RJ PERKINS!4579

SRorhrbac0808 private msg quote post Address this user
OKay bros!!!!! WOOOOOOOOOOOOOOOOOOO! Officially have been cutting for 8 Days now Started my cut on a program that didn't work out too well and it was very hard for me too break PRs because of my lower calories. I started my cut at weight 182 and now am down too 179 (8 days) this morning. My calories are 2,100 with a 50c/30p/20f ratio, started at the high end for me at 2,300 but lowered 2 days ago too 2,100. On my last bulk I got up too 193 @ 13% BF, felt too damn fat so I got down too 182 (around 10% now)and maintained there for a good amount of time and now officially been cutting, I will go until I am 170lbs or 6% bf. I have been under 6% b.f before (last summer), and lets just say its about to get CRAY, I weighed 166 when I was 6%. Hoping to be around 170lbs at that percentage this year. Anyway, PHAT will be my program of choice with 2-3 days of added cardio, going for 300 calories per session. Also, 2-3 days of abs and mainly going to be leg raises, dragon flags, decline sit-ups, and oblique raises. I will start with cardio and abs just 2x a week and adjust if need be.

These are my pics at the start of my cut (182 here and I am guessing 11-12% bf). Pics were taken on July 20th. Been 8 days since then and my next pics will show decent fat loss. I should be around 177 next weekend so those pics will be up then.




















UPPER BODY POWER DAY 1:
--- Felt AMAZING today. Felt like a sick alpha kunt for sure. I didn't go really heavy because I want to ease into the program and I am sure even though I am cutting I will have some strength gains in all honesty. Weights will not be as high as when I was bulking but I will give it my all bros!

Bent Over Rows: (sticking to the 6-10 reps here)
165 10x, 205 7x, 205 7x

Weighted Pullups:
10 lbs 8x, 10 lbs 8x

Rack Chins:
45 10x, 8x (going for 10x2 next week)- damn used to have 90 lbs on there and rep it out :/

Flat DB Press:
Warmed up with two sets of 85 8x and 8x
100 6x, 100 4x (going for 100 2x6 next week)

Weighted Dips:
Used to go EXTREMELY heavy on these but gave me a little injury so I go pretty light on them and go very slow and controlled (used machine)
180 10x, 200 10x, 220 10x

Standing Military Press:
95 7x, 95 7x, 95 8x (fuck my shoulders where PUMPED here haha I could hardly get this shit up... WHen I start out with this exercise I am a ton stronger then this, but oh well felt great)

E-z Bar Curls:
(idk how much the ez bar weights but I used):
25 each side 10x, 25 & 10 each side 6x, and 6x again

Decline Skull Crushers:
25 each side 10x, 20 & 10 each side 10x, 10x

Cardio:
100 calories on stair master
100 calories on incline treadmill
100 calories on arc trainer
-- cardio felt amazing, haven't been doing at all until now

** Alright bros, Going to get in some food now and rest up for leg power day tomorrow. ahhhhhh I know my squats wont be as strong as normal but ima give it my all. Was getting 405 5x for sets on my bulk so we shall see what tomorrow brings yall!!

Oh yea!! here was my pre workout meal today




478 cals
47 carbs
4 fat
61 protein
*1/4 kraft fat free cheese
*1 cup white rice
*75g broccoli
*5.8 oz chicken breast

FOR LAZY KUNTS WHO DON"T READ
--- Thanks for listening to my life story yall!! Hope you enjoyed... If you weren't entertained or lost interest just follow this log.... ima show a sick shredded physique at the end of my cut, I can PROMISE THAT RIGHT THERE! Posts will be shorter from now on THANKS SS KUNTS!!!! I <3 YOU <3
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NorIda private msg quote post Address this user
IN4RESULTS!

Lets Goooooooooo!

ps, I did read that. You best feel special!
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SRorhrbac0808 private msg quote post Address this user
FUG YEA I FEEL SPECIAL MAN!!! If you read that whole thing I know 100% your in hahaah... THat shit was LONG. My life story right there!! Ima make sure to provide man... Make it interesting. Food pics, physique pics at least once every 2 weeks.. Don't wanna put them up too much and not show gains... And some gym vids!!! WOOOOOOO LEGO!!!!! I hit my macros every day so shit is going to get done!
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NorIda private msg quote post Address this user
Hellz ya.

Inc. Success.
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SRorhrbac0808 private msg quote post Address this user
Here is my post workout meal today... I call it BBBOF... Stands for BodyBuildingBucketOfShit.... Just a bunch of bro bodybuilding food mixed up in a bowl. It is fucking huge. Ill either eat it all now or half now half later.

BBBOF FOOD:
Naked - Mighty Mango, 4 fl oz (120mL)
Bumble Bee - Chunk Light Tuna In Water 57 g
Minute Maid - Ready Serve White Rice, 1 cup (container)
Organic - Tomato - Large Whole 119 g
Celery - Raw, 34 g
Walmart Great Value - 100% Liquid Egg Whites , 6 TBSP
Potatoes - Russet, flesh and skin, baked, 374 g
Kirkland Signature - Fish Oil, 3 softgel
Kc Masterpiece - Buffalo Marinade, 2 TBSP
Lettuce - Large Head, 137 g
and some calorie free dressing

Macros to Mac Them Hoes:
1054 calories
169 carbs
8 fats
79 proteins

WOOOOOOOO! Eat big on a Cut!!
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SRorhrbac0808 private msg quote post Address this user
Here is the Pic.... Looks like shit. HAHAH


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dwatson private msg quote post Address this user
Yeah budddy! I read it all also lol good luck
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SRorhrbac0808 private msg quote post Address this user
Hell yeah thanks dwatson I appreciate it buddy!!!! I won't disappoint my dude... I know I have flip flopped a lot since coming to this sight (going from bulk to cut, and switching programs). I got my shit together now and it is on... Here I come! This one is for the SS kunts!!
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PittMuscle private msg quote post Address this user
I'm in! Also read the whole thing. I'm doin the same shit atm, cutting with PHAT(first time doing it, changed the exercises up a ton though).

Keep it up bro!
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JJ3065 private msg quote post Address this user
WOOOOOOOOOOOOOOOOO
Post 10 IP   flag post
NorIda private msg quote post Address this user
That looks delish. I mix up shit like that too! Lol
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Jelet private msg quote post Address this user
gonna be following. =]
Post 12 IP   flag post
SRorhrbac0808 private msg quote post Address this user
Hell yeah yall! Glad I got some followers here! Started this thread to keep motivated and hopefully motivate others on here
Post 13 IP   flag post
brian12 private msg quote post Address this user
Awesome!!!Here we go!!
Post 14 IP   flag post
SRorhrbac0808 private msg quote post Address this user
^Gives me goosebumps knowing how shredded I am about to be
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Popeye25 private msg quote post Address this user
oh shit im in...
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Dragonian private msg quote post Address this user
that dinner was fucking monstrous man! in for results cant wait for this man, weekly pictures though or gtfo
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SRorhrbac0808 private msg quote post Address this user
^It has HUGE man, but I was so fugging hungry I ate it all no problem. Dude dragon I will for sure post pics 1x a week. I got yah brotha!! I think everyone will be surprised what I look like at the end of next week.. It will be around a 6 pound difference since those pics were taken at the beginning of my cut (July 20th).

Here is a pic of my breakfast. I woke up so fu**in hungry it was unreal. I am turning into a fat burning machine. Kinda feels sexy. I ate big because I was hungry and I got legs today and wanna have some good nutrient in my for legs. Gotta give it my all!!




Macros:
Ocean Spray - Craisins Original, 0.25 cup
Walmart Great Value - 100% Liquid Egg Whites , 18 TBSP
Naked - Mighty Mango, 4 fl oz (120mL)
Quaker Oats - Quick 1-Minute Oatmeal 80 g
Broccoli - Raw, 126 g
Great Value-Fat Free Cottage Cheese - Small Curd, 1 cup

cals: 881
carbs: 141
fat: 6
protein: 67

-- Hoping this meal will give me some great energy for legs today. I really want to post up some decent number. I really feel good. I feel like I am loosing fat and I still feel pretty strong. WOOOOOOOOOOOOOOOOOOOOO legs in a few hours. Time to get in that zone!!!!!!!
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SRorhrbac0808 private msg quote post Address this user
Bros. WOW. Legs power day whipped my ass. Was seriously one of the most intense sessions I have had in a while. I left everything at the door and went balls to the wall. No excuses, just rage and weight.

LEGS POWER DAY 2
Warmed up with 6min walk on incline and stretches.
Squat Warmup: bar, 135, 185, 225, 275, 315

Squat set 1: 365 5x, 2: 385 4x 3: 405 2x
squat strength went down some and working my way back to 405 for reps of 5 for at least 2 sets.

Hack Squats:
270 8x, 360 3x (going to work for 2 sets of 6 for future goal)

Leg Extensions:
360 10x, 360 8x

Dumbbell Stiffies:
100 8x, 105 8x, 105 8x (on set two I wanted to throw up and take a nap)

Lying Leg Curls
140 10x, 160 6x

Smith Machine Calf Raises:
225 10x, 275 10x, 295 10x

Seated Calf Raises:
90 10x, 120 8x

** Did about 5 mins of foam rolling

Hanging Leg raises (5 sets of 8)

Decline weighted Sit Ups (25lbs)
5 sets of 10


Damn, what a workout. I got big goals for next weeks leg sesh and here I come. Thank god tomorrow is an off day. I am spent.
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teewhat private msg quote post Address this user
Nice work man, read it all the way through. keen to see how you go. first time post so you know this shit is real haha start my own PHAT this week :/

happy lifting
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SRorhrbac0808 private msg quote post Address this user
hell yeah dude!!!! I am about to hit shoulders/ back and cardio and posting up here later!! Hoping to be 177-178 at the end of this week, we shall see
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alexmuller private msg quote post Address this user
Glad to see you are so positive about this my man!!

Worst thing than skipping a meal or training session is to have bad motivation and outlook, glad to see you keeping your head high!

Kill it bro, you gonna look so shredded by the end of this cut!
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SRorhrbac0808 private msg quote post Address this user
^Hell yeah Alex! Thanks for those words brotha man! Really appreciate it man.

Todays Workout:
It was supposed too be my off day but I really wanted to hit shoulders and back, also I work tomorrow and thought it would be nice to get it in on my off day and do a cardio and abs session tomorrow. Strength wasn't the best because I was still a little tight from upperbody power day, but good lord I worked hard AF in the gym. Had a workout buddy follow me and we did this workout in 1 hour with a warm up and everything. I feel amazing right now. Had my head phones in and was just laser beam focused to get shit done! When you read through you will see I start with shoulders.

Standing Military Press:
(The weight was very explosive but it was for sure not my strongest days on this lift)
95 12x, 115 11x, 115 8x (used to about 155 or reps, maybe I shoulda took the day off)

DB Single Arm Upright Rows:
60 12x, 60 12x

Bent Over Row:
135 12x, 155 12x, 155 12x

Rack Chins (Damn my strength was BAD here, felt weak AF)
25lbs 8X3

Seated Cable Row:
150 10x, 150 10x, 120 12x

DB Row:
50 18x2

Close Grip Pulldown:
100 20x2

DB Side Laterals:
15 20x, 20, 12x, 20 15x

--- All in all it was a GREAT workout. We blasted thorough this workout quick and worked very hard. Again, strength was slightly down because it should have been a day off but it is all good because tomorrow is more of a rest day with only cardio and abs.
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NorIda private msg quote post Address this user
Not bad numbers... For a GIRL!

jk bro, good lifts, keep up the hard work man! Moar Pics!
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Dukenhiemer private msg quote post Address this user
In4Results!
I know you'll kill it man!!!!
Good luck!!!!
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SRorhrbac0808 private msg quote post Address this user
@ nordla - hahah no your right. They were girly numbers for sure hahaah! They will go up damn sore as hell today


Pics coming @ end of week (or maybe sooner

@ duke- hell yeah man!! It's go time!
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Dragonian private msg quote post Address this user
thats some impressive weight you shifted on legs man well done! feelig much lack of energy? 800 cals on one meal!? thas crazy man how many more meals do you if each day, if its more than 4 and your loosing weight im certainly using your meal plan for my next cut!!!!!!!
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SRorhrbac0808 private msg quote post Address this user
Yo drag- Thanks bud! yeah man my legs are my strong point. I know my squats and romans will be going up from week too week, I have a lot in the tank left. Also first week on a program is trying to figure out right weight so lifts will go up real nice after 1st week. Honestly my energy feels fine. I have not been hungry at all really. Just at night time I get kinda hungry. I am only eating 2,100 calories per day. But after my workout I am starved and I end up eating about half my calories in one setting then basically little snacks after that until the day is up. I might actually drop my calories to 2,000 after this week. Well see. I keep my carbs as high as possible and fats as high as possible with protein at minimum. Feeling goooooooood bro!
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SRorhrbac0808 private msg quote post Address this user
hoe lee shit. Legs are torched on leg hypertrophy day 5.... Went heavy and fast paced, feeling great! Going to get in a good meal and a few hours later go back in and get in 500 calories on a cardio machine and do 10 sets of abs work. Gotta make sure I am doing my cardio and abs!! This will be a huge factor in my cut. I am still sitting around 179lbs and really hoping to get too 178 by Sunday. My next progress pics should be a 4 pound difference and maybe you will see a change slightly, maybe not. We shall see on saturday or sunday.

Squats-- (Going to alternate squats and deads for this, for ex one week i will do power squats and hypertrophy deads, next week switch the order, going to start this next week)
(squats) Set 1 275 10x, 315 10x, 365 5x
(could have gotten a few more reps but left my belt in the car and was not confident in the weight and was too lazy to go get it)

Hack Squats
230 12x, 230 12x, 240 12x

Leg press
8 45x 15x, 8 45 & a 10 15x

Lunges (just went really light here)
95 2x20

Romans (on a step up so went very deep)
135 12x, 135 9x (grip ahhhhh, just ordered chalk :p)

Seated leg curls
120 12x, 135 12, 135 12s

Standing calf machine raise
240 5x15

Donkey calf raise
200 5x15

* I just ordered leg wraps and chalk. Gunna start adding occlusion training after some time here soon and see how it goes. Chalk will help a ton once I start doing deads next week also.

- Time to eat and re-hydrate and later tonight go in and burn off some calories and work these abs. Trying to put in as much time as I can before school starts because I'll be busy as shit when school starts. Gotta put in that time now!!!

- Hope everyone is diggin this log so far... I know people rather see vids and pics so I'll try to start getting me deadlifting or squatting on video and some other lifts like maybe romans or what the fuck ever, biceps to see a pump LOL. vids are good for the thread..... PIcs will be once every two weeks. I rather actually have a change in my body and post that then post shit up every other day and you all not see any change once so ever. yah know?

CUTS FOR THE SLUTS WOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO
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SRorhrbac0808 private msg quote post Address this user
http://www.youtube.com/watch?v=2hs3LtmZwnw

^ sick
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