Derek Cutting Cycle Week 27!

A very intense week. It is great to continuously increase my strength, especially while cutting. By carefully structuring your diet, it is very possible, as I am showing, to get stronger while losing fat. View the whole program and my results!
Cutting Cycle - Week #27

NOTICE: This is article #27 of this series. Click HERE for the front page.

As I mentioned last week, I started loading creatine, so I was not sure how that would affect my weight. I ended last week weighing 200.5 pounds. My diet was excellent last week. The only time when I veered from it was when I had a protein bar when I was out. I use AST's Vyopro bars. I think they taste just like brownies. But other people think they taste like crap, literally. One thing I like about them is the fact that they do not melt. They just get soft. This makes it easy for me to put one in my pocket and not having to worry about having to eat it at a certain time, because it is good at any time.

Diet and Supplements

Diet

Exactly the same as last week which you can view here.

Supplement Schedule

Exactly the same as last week which you can view here.

Monday, March 24th

Abs/Chest

Leg Lift 40 X 8, 4 - View Exercise
Incline Weighted Crunch 25 X 12, 8 - View Exercise
Reverse Crunch X 8 - View Exercise
Incline Bench Press 235 X 5, 4 - View Exercise
Flat DB Press 95 X 5, 4, 3 - View Exercise
Weighted Dips 50 X 6, 4, 4 - View Exercise

I was able to increase my weights over last week. I decided to switch machine crunches for reverse crunches because, as I mentioned, machine crunches felt terrible. I have not done reverse crunches in a while and they felt great! On flat DB bench press, I brought the dumbbells closer to my sides, instead of out further away from my sides. Doing this allowed me to target my chest better.

Tuesday, March 25th

Biceps/Triceps/Calves

Barbell Curl 140 X 5, 4 - View Exercise
Incline Lying Press 140 X 5, 4 View Exercise
Ez Bar Curl 140 X 5, 4 - View Exercise
Reverse Pressdown 90 X 5, 4 - View Exercise
Hammer Curl 65 X 4, 4 - View Exercise
Machine Dip 320 X 6, 6 View Exercise
Standing Calf Raise 400 X 8, 6 - View Exercise
Seated Calf Raise 180 X 8, 6 - View Exercise
Leg Press Calf Raise 650 X 8, 6

* I alternate between bicep and tricep exercises.

I was able to squeeze out an extra rep on my first four exercises. I am going to go back down to the 60 pound dumbbells on hammer curls next week because I do not feel I am able to execute the exercise to its full potential at 65 pounds. Calf training was good today. I was able to get two more reps than last week while really focusing on the range of motion of these exercises.

Cardio

Elliptical for 16 minutes
Distance Covered: 1.57 miles (Tied last week)

Wednesday, March 26th

Legs

Squats 385 X 4, 4 - View Exercise
Stiff Leg Deadlift 315 X 6, 4 - View Exercise
Leg Press 550 X 6, 5 - View Exercise
Lunges 155 X 6, 6 - View Exercise
Leg Curl 250 X 5 - View Exercise

I was disappointed that I did not beat last week's performance on squats. I will have to push myself harder next week. I am getting close to 405, which is four 45's on each side. Whenever I add a 45 plate on, it feels like I am breaking a new milestone. It's very motivational. Stiff Leg Deadlifts were wicked! Three 45's on each said today. Like I said, it's like breaking through a barrier. Leg Press and Lunges felt great. It's time to add some weight on those exercises.

Thursday, March 27th

Delts/Traps

Military Press 190 X 6, 5 - View Exercise
Side Lateral 50 X 8, 6 - View Exercise
Bent Over Lateral 50 X 10, 8 - View Exercise
Upright Row 165 X 8, 7 - View Exercise
Barbell Shrug 365 X 7, 6, 5 - View Exercise
Dumbbell Shrugs 120 X 8, 6, 6 - View Exercise

I got that sixth rep on military press today. Time to go up to 200 lbs. I did not like the execution of side laterals today, so I will stick with the 50 pound dumbbells next week. Shrugs are continuing to improve. Things are finally starting to click with my execution of trap exercises.

Cardio

16 minutes on treadmill
Distance covered: 1.84 miles (0.07 miles more than last week)

Friday, March 28th

Back/Forearms

Weighted Pull Ups 50 X 5, 4 - View Exercise
Deadlift 455 X 4, 4 - View Exercise
Bent Over Row 285 X 6, 5 - View Exercise
T-Bar Row 225 X 6, 4 - View Exercise
Behind The Back Forearm Curl 165 X 7, 6 - View Exercise
DB Forearm Curl 75 X 10, 10 - View Exercise

Just like last week, weighted pull ups felt like crap. I will be rearranging back day for next week. Deadlifts were great. Everyone in the gym was watching me, which gave me added motivation. Bent over rows were very smooth. Forearm exercises were great. By the end of the workout, my forearms were pumped!

Saturday, March 29th

OFF

Sunday, March 30th

Cardio

16 minutes on the Elliptical
Distance covered: 1.45 miles (I had to use an older model today, so the distance is different from the machines I normally use.)

Weekly Reflection

A very intense week. It is great to continuously increase my strength, especially while cutting. By carefully structuring your diet, it is very possible, as I am showing, to get stronger while losing fat. I am much more focused than when I was bulking. If I can continue this mentality up to next bulking season, look for some serious gains!

Speaking of diet, I am going to rearrange my diet a little for next week. My main concern is my meal at 2:15, which is the Ny-Tro Pro 40. I contains 40 grams of protein, and 20 grams of carbs. I feel I should redistribute this. I do not need 40 grams of protein at this time, considering I have my post workouts meals with 45 minutes of each other.

I will also begin tanning next week. I'm pretty pale and looking forward to getting some color.

I will have new pics next week.

Back To The Main Bulking Page