17 Oct Tucker: The biggest drop yet

This last week kicked ass. We just made a small change to my diet and I started dropping quickly. My fats were already pretty low and Noel had me take out the rest of them and go zero fat and it worked like a charm – 3 lbs down in less than a week. I’m feeling a little flat but pumps are still decent so it’s not something I’m worried about. Currently my diet is very simple – meals 1-5 are 2 cups of egg whites or 8 oz of chicken, tilapia or tuna, and 1 cup of rice or oatmeal, then meal 6 is just protein of the same serving size. I have lots of veggies with each meal so I don’t feel hungry and overall my energy levels and strength in the gym is still good.

I haven’t been doing much bar work and I’ve been keeping the reps high and the results are going well. I haven’t ever focused so much on machine and DB only work and it’s making a big difference in my physique as well as how I feel. My body doesn’t feel beat up and I get a great pump at every workout. I’ll begin transitioning into more bar work for the next few weeks up until the show so that I make sure that I keep what muscle mass I have left, and the big movements will burn a lot of calories and shock the body enough that it’ll keep making progress getting leaner and leaner…. 5 weeks to go!

Back 

Standing calf raises 4×15-20

Seated calf raises 4×15-20

Machine pulldown – outside high grip, 3×8-12, outside low grip 3×8-12, neutral grip (single arm) 3×8-12

Chest supported rows 4×8-12

Machine low row variation (focusing on pulling high and all the way through to hit rhomboids and traps) 4×10-15

V-bar lat pulldown 4×10-15

** The machine pulldown I used is one of the new Hoist machines where the seat moves with you as you pull. It’s kind of a weird sensation but it’s got 3 different grips and gives me a change to hit something a little different each time without having to move to a totally new machine or change the weights much. I stayed there a while and just pumped out rep after rep

Legs

Seated hamstring curls 4×8-12

Lying hamstring curls 4×10-15

Leg press 4×8-12

Vertical leg press 4×10-15

Leg extensions 4×10-15

Standing single leg hamstring curls SS w/ bodyweight lunges 2×15 reps on each leg and 20 lunges

** My lower back and core was still tired from doing some squats last week, so I let it rest up and did machine only work on my legs. You can’t get away with this all the time but it is really nice to be able to fully isolate the leg muscle without having to be concerned with the bar on your back, your core tightness and everything else that goes with free weights.

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Tucker Loken

Tucker Loken is a Bodybuilder turned Powerlifter turned Powerbuilder from Eugene, Oregon. He did his first bodybuilding show when he was still in high school, and has been training male and female competitors for shows since 2011. Several years ago he decided to take a step away from his normal routine and learn how to get strong. He worked with Brian for 9 months, added 200 pounds to his raw total and qualified as an Elite lifter in the 220 pound weight class. He returned back to bodybuilding much stronger and now incorporates the 10/20/Life philosophy into his training to keep himself healthy and making continual progress in the Big 3 as well as adding size and shaping his physique. Now part of Team PRS, he brings his unique expertise of nutritional knowledge and how to balance Bodybuilding with Powerlifting to help athletes achieve their best potential.

Latest posts by Tucker Loken (see all)

• Tucker: Another Normal Log Update - March 1, 2019
• Tucker: A Normal Log Update - February 16, 2019
• Tucker: Making Do - February 4, 2019