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Thread: Wilk's Cut

  1. #1
    Senior Member wilkinkc's Avatar
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    Wilk's Cut

    Hey guys thought I would start this to reference back on and see progress I am making; what works what doesn't etc.

    I have lifted on and off in the past but never as serious as I have been the last 5 months. I have been on a cut since middle or end of May. I started extremely overweight; 305. I was at the doctors office one day and when I stepped on the scale and I about s*** myself. How did I let myself get this f***ing fat.

    Since that day I have changed my diet around and have been lifting 3-4 days a week. I started off unbelievably weak but I am making progress. Obviously still a long way from where I would like to be but I have made a lot of progress adding weight to lifts since I started. I have changed programs once or twice trying to find what I like.


    STARTING WEIGHT (5/15/20): 305
    CURRENT WEIGHT (9/28/20): 241
    WEIGHT LOST AT START OF LOG: 64lbs
    AGE: 34
    HEIGHT: 6 FT

    PROGRAM: 3 DAY (Currently on the 3rd week of this program. Tracking progress made over 8 weeks)

    WORKOUT A (Starting Weights)
    SQUAT - 3X5 (145)
    BENCH - 3X5 (125)
    PENDLAY ROWS - 3X8 (105)
    FACE PULLS - 3X10 (40)
    CALF RAISE - 2X15 (85) SUPERSET TRICEP PRESSDOWNS - 2X10 (35)

    WORKOUT B
    OVERHEAD PRESS - 3X5 (85)
    DEADLIFT - 3X8 (175)
    LAT PULLDOWNS - 3X8 (110)
    LEG CURLS - 3X10 (120)
    CURLS - 2X10 (65) SUPERSET ABWORK - 2X15 (ADD REPS EACH WEEK)


    GOAL: 190-200 BODY WEIGHT. THEN ITS BULK TIME. RINSE AND REPEAT.
    Last edited by wilkinkc; 09-28-2020 at 06:04 PM.

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  3. #2
    Senior Member wilkinkc's Avatar
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    DIET THIS WEEK: 1620 CALORIES

    3rd week of program.
    Workout B
    OHP - 95
    DL - 195
    LAT PULL - 125
    LEG CURLS - 140 +2 Reps each set
    CURLS - 65 +1 Rep each set

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  5. #3
    Elite CohibaRobusto's Avatar
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    Cool! Welcome to the board, I'll follow along.

    You've made great progress already so you must be doing some things right!

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    wilkinkc (09-28-2020)

  7. #4
    Senior Member wilkinkc's Avatar
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    Thanks man I appreciate it! It's my obsession now, love it. Ready to get these last 40-50 lbs off and start focusing on putting on some muscle.

  8. #5
    Moderator-San Jin's Avatar
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    Great work. At some point you’ll need to eat more.

    As a former Fat Guy, I salute you.


    You are not entitled to your opinion.
    You are entitled to your informed opinion.
    No one is entitled to be ignorant.



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  10. #6
    Senior Member wilkinkc's Avatar
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    Originally Posted by Jin View Post
    Great work. At some point you’ll need to eat more.

    As a former Fat Guy, I salute you.
    Thanks Jin! I miss a lot of foods at times but every time the scale goes down I remind myself I'm closer to what I setout to do.

  11. #7
    Elite tinymk's Avatar
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    Keep working brother..
    Best raw lifts on the platform
    Squat-600 Bench-512 Deadlift-683

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  13. #8
    Elite CJ275's Avatar
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    Awesome job bud!

    How much protein are you getting in daily?

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    wilkinkc (09-28-2020)

  15. #9
    Senior Member wilkinkc's Avatar
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    Originally Posted by cj275 View Post
    awesome job bud!

    How much protein are you getting in daily?
    170p/114c/54f

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    Nice job but get that protein up!
    You can get the dick just call me the ballsack-Marshall Mathers

    If i said it then i meant it-Me

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  18. #11
    Elite DEADlifter's Avatar
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    Impressive weight loss for sure. I'm along for the ride. LFG!

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    wilkinkc (09-28-2020)

  20. #12
    Senior Member wilkinkc's Avatar
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    Thanks guys, the support is much appreciated!

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    Senior Member Sicwun88's Avatar
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    Welcome!!! Sounds like you've made some good progress,
    Keep it going!!!

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    wilkinkc (09-29-2020)

  23. #14
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    Wow keep doing what your doing, that’s amazing in a short space of time
    ‘Trump is my idol, I aspire to look like him’ Gibs 2020

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  25. #15
    Senior Member wilkinkc's Avatar
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    Originally Posted by Sicwun88 View Post
    Welcome!!! Sounds like you've made some good progress,
    Keep it going!!!
    Originally Posted by Trump View Post
    Wow keep doing what your doing, that’s amazing in a short space of time
    Thank you guys!

  26. #16
    Senior Member wilkinkc's Avatar
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    3rd Week - WORKOUT A (2nd Workout For Week)

    Squat - 185
    Bench - 145
    Pendlay - 125
    Face Pulls - 55
    Calf Raises - 105
    Tricept Pressdowns - 40 +2 extra reps per set. No weight added.

    Was able to add weight to everything except pressdowns. I need to get a couple 2.5 lb weights so I can just move up by 5 lbs at a time on that. Got some extra reps in though, maybe hit 50 next week. I'm up 40 lbs on squat now since beginning of program (in week 3) pretty happy about that.
    Last edited by wilkinkc; 09-29-2020 at 05:54 PM.

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  28. #17
    Elite CJ275's Avatar
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    Until you get the 2.5 lb plates, you can do double progression, which is what you did today.

    1st week do 10's, 2nd week do 12's, 3rd week do 14's, 4th week up the weight and drop back down to 10's.

    Or something similar, but you should get the point. Increase reps each week before increasing weight and dropping reps back down.

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    wilkinkc (09-29-2020)

  30. #18
    Senior Member wilkinkc's Avatar
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    Originally Posted by CJ275 View Post
    Until you get the 2.5 lb plates, you can do double progression, which is what you did today.

    1st week do 10's, 2nd week do 12's, 3rd week do 14's, 4th week up the weight and drop back down to 10's.

    Or something similar, but you should get the point. Increase reps each week before increasing weight and dropping reps back down.
    Ahh ok I got ya. Thank you for the tip I will roll with that, should help a lot. Will have a structured progression with it now.

  31. #19
    Senior Member wilkinkc's Avatar
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    Weight This Morning: 240

    Week 3 - WORKOUT A - 3rd Workout Of Week
    OHP - 95
    DL - 200 (Weight increase twice this week)
    LAT PULL - 130 (Weight increase twice this week)
    LEG CURLS - 140 +2 Reps Each Set
    CURLS - 65 +2 Reps Each Set

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  33. #20
    Senior Member wilkinkc's Avatar
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    Messed up last post, that was workout B.

    Week 4 - WORKOUT A - 1st Workout Of Week

    SQUAT - 200
    BENCH - 150
    PENDLAY ROW - 130
    FACE PULLS - 55 +2 REPS PER SET (Thanks again for the idea CJ)
    CALF RAISES - 135
    TRICEP PRESSDOWNS - 40 +3 REPS PER SET

    Weigh in tomorrow. Took fiance to Olive Garden last night, she's been wanting to go for awhile so I adjusted my food for the day to squeeze the meal in. Had chicken scampi, felt sick AF after. Came home and puked it up. Guess I can't handle that rich food anymore lol. What a waste of money

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