I am proud to announce that today was my official last day of Winter bulk up 2017-2018.
Overall, I give this season an “A”. Before the start of the season I set several concrete goals:
- Bench 315: Got it! Almost benched 325 as well.
- 500lb dead lift: Did 500 for 2 reps and 525 for 1
- Shoulder dumbbells 100’s: Big failure. Got up to 85’s, shoulder injury is not healing.
- Squat 315: I don’t have a spotter for this exercise but 315 is in my range. Probably closer to 345-365.
- Gain 30 lbs: I gained 35!
Besides not reaching my shoulder dumbbell goal, this year was a total success! This was the heaviest I have lifted in several years.
I also kept up a small cardio routine, but nothing significant.
Now, I need to make the transaction from bulking into my cutting phase.
So, how do we accomplish this?
The goal is to keep as much muscle mass as possible, while also removing all of my body fat. I know that I won’t be able to lift as heavy in June as I did in January, but I still should be lifting heavy.
What are some mistakes I have made in the past?
A) Cutting calories too fast. I need to lose 20 lbs, but I should do it slowly. If I start starving myself I will get “skinny fat”, like marathon runners. That is where you are skinny with a high body fat percentage
B) I start slacking with the heavy weights. Although I will lose the leverage provided from being fat, I NEED to keep pushing myself in the gym. Heavy compound exercises; squats, deadlifts, bench, etc.
It is also time to add some cardio. I am going to start going hard with the cardio tomorrow. 3x a week until the weather improves, and then I might increase to 4x depending on how my body is holding up.
Spring goals?
I am still working on this, but I want to focus on a few key area’s.
A) Keep squatting. This year I started squatting after taking several years off and I feel a big difference. Not only is my body a lot thicker, but my abs are going to look good when I lose weight.
B) Heavy bicep and calve workouts: These are really secondary exercises, but when you wear a tee-shirt, what muscles are visible? Answer: calves and biceps.
For my cardio goals, I still haven’t locked any plan down yet. I always try to hit 3 miles in 21 minutes and also add in some sprinting.
I would love to compete in a sprinting competition. It was been 20 years since I have last competed in track and field, and I am getting a little bored of the 3 and 5 mile races.
This morning I weighed in at 185 lbs. It is going to take me a couple weeks to get the boiler heated, but once I do, this engine is going to be revved up and ready to kick ass.
-John
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