kiwi_DG16 checking in. Goal: CUT!

Current Workout Program: Pull/Push/Rest/Cardio/Pull/Push/Legs

Weight: 72.5 kg
Height: 173 cm

Macros: 165P/276C/50F = 2210 Calories /day [400cal deficit]

Pull
Deadlift 4x8 +/- 4x3
T-Bar Row 4x8
Lats Pulldown 4x8
Machine Row 3x8 1xdropset
Barbell Preacher Curl 4x8
Barbell Curl 4xdropset

Push
Bench Press 4x5 +/- 4x8
Overhead Press 4x5 +/- 4x8
+/- Incline Dumbbell Press 4x8
+/- Seated Dumbbell Press 4x8
Machine Shoulder Press 3x8 1xdropset
Lateral Raise 3x8 1xdropset
Dumbbell Shrug 4x8

Legs
Squat 4x5 +/- 3x8
+/- Legs Press 4x8
Legs Extension 4x8
Legs Curl 4x8
Calve Raise 4x8

Cardio
Treadmill: 20 minutes HIIT
Stair Master: 5 minutes Slow Pace

My legs are well developed, compared to upper body, I would skip leg day if I'm training for marathon.
Next marathon: Penang Bridge Marathon (21km) 22/11/2015


Photo taken: 21/8/2015

Cheers.

This post has been edited by kiwi_DG16: Aug 21 2015, 07:22 PM

21/8/2015: Pull workout (172.5kg)
Back
Deadlift: 2x8 @60kg, 1x8 @80kg ; 1x4 @ 100kg, 1x1 @110kg, 1x1 @115kg
T-Bar Row: 2x8 @35kg, 1x8 @40kg
Machine Row: 4x8 @30
Lats Pulldown: 3x8 @80

Biceps
Barbell Preacher Curl: 3x8 @22kg
Barbell Curl: 3xDropset (@20kg @15kg @10kg)

22/8/2015: Push workout (172.5kg)
Chest
Bench Press: 4x5 @57.5kg
Incline Dumbbell Press: 4x8 @18kg

Shoulder
Overhead Press: 4x5 @30kg
Lateral Raise: 3x8 @8kg, 1xDropset (@8kg @6kg @4kg)
Dumbbell Shrug: 4x8 @30kg

Triceps
Cable Triceps Push Down: 4x8 @40
Skullcrusher: 1x8 @10kg, 3x8 @12.5kg

This post has been edited by kiwi_DG16: Aug 22 2015, 01:12 PM

23/8/2015: Legs workout (172.5kg)
Legs
Squat: 1x5 @90kg, 3x4 @100kg
Legs Press: 3x8 @80kg, 1x8 @100kg
Legs Extension: 4x8 @35
Legs Curl: 4x8 @25
Calve Raise: 4x15 @40kg

24/8/2015: Pull workout (173kg)
Back
T-Bar Row: 1x8 @35kg, 1x8 @40kg, 1x8 @45kg, 1x8 @50kg
Deadlift: 4x8 @60kg
Lats Pulldown: 3x8 @90, 1x8 @100
Machine Row: 2x8 @35, 2x8 @30


Biceps
Barbell Preacher Curl: 2x8 @21.5kg, 1x8 @24kg, 1x6 @24kg
Barbell Curl: 4xDropset (@20kg @15kg @10kg)

This post has been edited by kiwi_DG16: Aug 24 2015, 09:31 PM

25/8/2015: Push workout (173kg)
Chest
Bench Press: 4x5 @55kg, 4x8 @40kg

Shoulder
Overhead Press: 4x5 @35kg, 4x8 @25kg
Lateral Raise: 3x8 @8kg

Triceps
Close-grip Bench Press: 4x8 @30kg

27/8/2015: Pull workout (172kg)
Back
Deadlift: 1x3 @100kg, 1x3 @105kg, 2x3 @110kg, 1x2 @115kg
Lats Pulldown: 2x8 @90, 2x8 @100
Machine Row: 3x8 @30, 1xdropset (@30, 20, 10)

Biceps
Barbell Preacher Curl: 4x8
Barbell Curl: 4xDropset (@20kg @15kg @10kg)

31/8/2015: Pull workout (173kg)
Back
Deadlift: 1x8 @80kg, 3x8 @90kg
T-bar row: 4x8 @40kg
Lats Pulldown: 3x8 @100, 1x8 @90
Machine Row: 3x8 @35, 1xdropset (@35, 25, 15)

Biceps
Barbell Preacher Curl: 4x8
Barbell Curl: 4x15 @15kg