Wilk's Cut

wilkinkc

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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.
 
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wilkinkc

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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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Cool! Welcome to the board, I'll follow along.

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

wilkinkc

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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.
 

wilkinkc

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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.
 

CJ

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Awesome job bud!

How much protein are you getting in daily?
 

wilkinkc

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Thanks guys, the support is much appreciated!
 

Sicwun88

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Welcome!!! Sounds like you've made some good progress,
Keep it going!!!
 

Trump

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Wow keep doing what your doing, that’s amazing in a short space of time
 

wilkinkc

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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.
 
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CJ

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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.
 

wilkinkc

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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.

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.
 

wilkinkc

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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
 

wilkinkc

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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 :D
 

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