Sustanon/Dbol cutting cycle log.

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DAY 56: Back/cardio

Bent over barbell rows: 45 lbs x 20, 135 lbs x 6, 185 lbs x 6, 205 lbs x 6, 215 lbs x 4 failed on 5

Machine pulldowns: 95 lbs per arm x 8, 105 lbs per arm x 8, 110 lbs per arm x 7 failed on 8 with a spotter

One arm machine rows: 2 plates x 10, 3 plates x 6 per arm

Assisted wide grip pullups: unsure of weight used to assist but I did 3 sets of 10, last set till failure

Hyperextension combined movement with rows: 8 reps w/ 45 lbs, 8 reps with 35 lb dumbbells drop set to 45 lb plate for another 5 reps

Machine pullovers: 80 lbs x 12, 110 lbs x 10

Close grip cable pulldowns: 70 lbs x 12, 90 lbs x 12, 100 lbs x 12

Cardio 45 min.

 

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DAY 57: Biceps/Legs/cardio

Standing hammer curls: 15 lbers x 15, 35 lbers x 6 per arm, 40 lbers x 6 per arm, 45 lbers x 5 per arm failed on 6

Machine preacher curls: 30-50 lbs used 15 reps each set w/ 30 second rest between. That's why I couldn't use much weight but oh what a burn.

Seated barbell half curls: 20 lbs x 20, 30 lbs x 20

Leg extensions: 70 lbs x 15, 80 lbs x 15, 90 lbs x 15, 100 lbs x 15, 110 lbs x 15

Hack squats: 180 lbs x 8, 270 lbs x 8, 360 lbs x 6 failed on 7 with a spot

Cardio 45 min.

 

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DAY 58: Shoulders, abs, cardio

Shoulder dumbbell press: 30 lbs x 20, 70 lbs x 6, 75 lbs x 5 failed on 6

Front lateral raises: 25 lb dumbbells x 6, 30 lbers x 6, 35 lbers x 6

Rear lateral machine: 40 lbs x 15, 60 lbs x 15, 90 lbs x 8

Some rotator cuff exercises

Leg raises: 4 sets of 15

Ab crunches 3 sets of 15

Cardio 40 min.

 

[SteelEntity]

what are your before and after body stats so far?

 

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Oh yea peep this haha. May 1st I was about 190 lbs 21% bodyfat.....now I'm *drum rolls*

180 lbs 13.5% bodyfat.

 

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Day 59: 0ff

 

[getswole]

Maybe I missed it but whats your calories looking like at that weight,you cutting the cals' back from maintainence?

 

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I have no clue. I'm not looking at calories. The only thing I look at is, am I getting cutter and am I losing strength. If I notice any strength decreases at all, I simply increase my protein intake. But overall this is the general idea of what my cutting diet usually looks like:

Day 1: 250 grams protein, 300 grams carbs
Day 2: 250 grams protein, 300 grams carbs
Day 3: 275 grams protein, 200 grams carbs
Day 4: 300 grams protein, 100 grams carbs
Day 5: 300 grams protein, 100 grams carbs
Day 6: 310 grams protein, 80 grams carbs
Day 7: 330 grams protein, 50 grams carbs

REPEAT. So far, this worked so damn well. I'm still looking dense as hell and the fat is clearly coming off. Good stuff, good cycle.

 

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DAY 60: Chest, tris

Incline barbell bench press: (slow negatives, bar down to upper chest, less than half an inch away and explode up and squeeze):
45 lbs x 20, 95 lbs x 10, 165 lbs x 8, 185 lbs x 6 failed on 7

Cable flyes: 40 lbs x 15, 50 lbs x 15, 60 lbs x 12

Slight inclnie dumbbell press: 45 lbs x 12, 55 lbers x 12 failed on 13

Rope extensions: 25 lbs x 15, 35 lbs x 8, 40 lbs x 8, 35 lbs x 7, 20 lbs x 10 (pathetic weight but my tris were so preexhausted and I had to keep the form as perfect as possible)

Single handed cable extensions: 10 lbs x 15, 20 lbs x 15

Cardio 10 min.

 

[getswole]

I have no clue. I'm not looking at calories. The only thing I look at is, am I getting cutter and am I losing strength. If I notice any strength decreases at all, I simply increase my protein intake. But overall this is the general idea of what my cutting diet usually looks like:

Day 1: 250 grams protein, 300 grams carbs
Day 2: 250 grams protein, 300 grams carbs
Day 3: 275 grams protein, 200 grams carbs
Day 4: 300 grams protein, 100 grams carbs
Day 5: 300 grams protein, 100 grams carbs
Day 6: 310 grams protein, 80 grams carbs
Day 7: 330 grams protein, 50 grams carbs

REPEAT. So far, this worked so damn well. I'm still looking dense as hell and the fat is clearly coming off. Good stuff, good cycle.

Interesting approach,Awesome its working for you...Nice Job.

Overall have you lost much strength?

I Like your post simply for the fact that your using sust/dbol which are typically sterio-typed as Mass/Bulking gear.
Its good to keep the info out there that just For the most part any Gear can be used to Bulk,OR CUT....it has more to do with the diet/lifting routine/cardio...Nice Post

Good Luck

 

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Overall, I haven't lost any strength. I have gained some infact which is not even humanly possible unless I were doing this sustanon/dbol cycle. so yea...this is goign to be the norm for my yearly cuts. And I'm probably gonna do the same thing for bulking up this winter cycle wise.

 

[getswole]

Overall, I haven't lost any strength. I have gained some infact which is not even humanly possible unless I were doing this sustanon/dbol cycle. so yea...this is goign to be the norm for my yearly cuts. And I'm probably gonna do the same thing for bulking up this winter cycle wise.

You should throw a little NPP in your next cut.See if it gives a synergy effect w/ the test...NPP is great stuff

I've heard mention of throwing some winny on top of that drol at start to keep nice and dry...

I just like to mix things up a bit..


Of course I just Bulk Year 'Round Anyways...l

I would imagine you could take one of my cycles and make 15 out of it the way your dosing...lol

 

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Yes but isn't NPP super expensive considering you need a crapload to actually get an effective npp cycle. I mean, it takes like 10 weeks to kcik in. Seems like a waste to me. Npp is deca right? If I'm gonna do another cycle, I'm still pretty new so I wanna keep it simple and safe. Probably just test enan and winstrol or dbol depending on what's available. We'll see. Plus, gear is expensive from where I get it from. I don't wanna mention prices since I don't think I'm allowed to...but it's ridiculous.

 

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Oh and when I thought about it, wouldn't I be able to lengthen my cycle if I did npp? I was thinking of something like this.

Week 1: Deca 300 mgs
Week 2: Deca 300 mgs
Week 3: Deca 300 mgs
Week 4: Deca 300 mgs
Week 5: Deca 300 mgs
Week 6: Deca 300 mgs, Test enan 500 mgs, Dbol 30 mgs
Week 7: Deca 300 mgs, Test enan 500 mgs, Dbol 30 mgs
Week 8: Deca 300 mgs, Test enan 500 mgs, Dbol 30 mgs
Week 9: Deca 300 mgs, Test enan 500 mgs, Dbol 20 mgs
Week 10: Deca 300 mgs, Test enan 750 mgs
Week 11: Deca 300 mgs, Test enan 750 mgs
Week 12: Deca 300 mgs, Test enan 750 mgs
Week 13: Deca 300 mgs, Test enan 750 mgs
Week 14: Deca 300 mgs, Test enan 500 mgs
Week 15: Deca 300 mgs, Test enan 500 mgs
Week 16: Deca 300 mgs, Test enan 500 mgs
Week 17: Deca 300 mgs, Test enan 500 mgs
Week 18: Deca 200 mgs, Test enan 250 mgs
Week 19: Superdrol 20 mgs
Week 20: Superdrol 20 mgs
Week 21-26: PCT

That would be a sweet ass cycle. Making me drool just looking at it. But that would ring me up quite a bill.

 

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DAY 61: Back/cardio

Wide grip cable pulldowns: 80 lbs x 12, 100 lbs x 12
Wide grip bodyweight pullups: 8 reps failed on 9

Bent over barbell rows: 95 lbs x 15, 115 lbs x 12, 135 lbs x 13 failed on 14

Deadlifts (finally got to do this after so long): 135 lbs x 8, 225 lbs x 6, 275 lbs x 6, 295 lbs x 5 failed on 6 due to grip drop setted to 225 repped out another 8

Hyper rows (self invented hybrid exercise of hyperextensions and rows at the same time): with 25 lb dumbbells x 12 reps, with 35 lb dumbbells x 12 reps

Medium grip cable pull downs (palms facing eachother): 90 lbs x 15, 110 lbs x 16 failed on 17

Cable rows: 70 lbs x 15, 110 lbs x 8 failed on 9

Cardio 45 min.

 

[getswole]

NPP isn't epensive at all...sucks about your prices..sorry bout' that..

And shouldn't take anywhere near 10 weeks to kick in...

Its a short ester nandrolone(deca to you)

Its to deca, like test prop is to test Enth.

Having the short ester it keeps the bloat away and hits you VERY fast...

deca has a very lang ester attached and does take a nice long cycle to be effective and ran w/ test..

Just like some guys ,when they are running for instance test enanthate,cypionate,etc...,that enanthate takes weeks to kick in,so most will pin some test prop for the first 3-4 weeks.
Since its a Prop ester and basically kicks in Immediately...

Just a good way to get things moving right along...

I'm a big fan of short esters,as are alot of bro's...If you can handle daily injections for 12+ weeks then short esters are great...not having the longer esters attached they cause alot less water retention.And tend to keep you fairly dry and hard throughout the bulk.

Your cycles seem very moderately dosed to me,but as you said you've only have a few cycles under your belt so if those smaller doses are working for you then thats great.I wish 20-30mg of dbol would work for me...those days have long passed for myself...more like 80-100mg ed..


Also I notice in some of your dosages you look to pyramid the doses up and down...No need for that,those days have passed

Best is to Preload heavy,and then run the highest dosage you plan the entire cycle...don't taper up or down,just run it strong all the way...much better results...Just make sure you engage your post cycle therapy at the right time..

I'm sure theres some sticky's on the board about Frontloading.

Also you just listed a 20wk cycle....If you only have a few cycles under your belt I would stick to no more than a 12-14wk cycle...Don't get me wornd,Long cycles can be great.its just makes it harder to keep the gains,but again,if you have proper post cycle therapy knowledge,its all about knowing when to do what.
And what works for your body

Even in my first few cycles I remember I didn't even respond to deca in doses under 600-800mg wk...but everybody is different..I always feel like "More is Better",but its always different some get sides sooner than others,its that fine line of balancing the dosage & gains,vs sides....You can read every blog on this entire board but it just comes down to how your body responds to the diet/gear/training...

It can be alot of fun figuring it out though!:think:

 

[getswole]

Oh and when I thought about it, wouldn't I be able to lengthen my cycle if I did npp? I was thinking of something like this.

Week 1: Deca 300 mgs
Week 2: Deca 300 mgs
Week 3: Deca 300 mgs
Week 4: Deca 300 mgs
Week 5: Deca 300 mgs
Week 6: Deca 300 mgs, Test enan 500 mgs, Dbol 30 mgs
Week 7: Deca 300 mgs, Test enan 500 mgs, Dbol 30 mgs
Week 8: Deca 300 mgs, Test enan 500 mgs, Dbol 30 mgs
Week 9: Deca 300 mgs, Test enan 500 mgs, Dbol 20 mgs
Week 10: Deca 300 mgs, Test enan 750 mgs
Week 11: Deca 300 mgs, Test enan 750 mgs
Week 12: Deca 300 mgs, Test enan 750 mgs
Week 13: Deca 300 mgs, Test enan 750 mgs
Week 14: Deca 300 mgs, Test enan 500 mgs
Week 15: Deca 300 mgs, Test enan 500 mgs
Week 16: Deca 300 mgs, Test enan 500 mgs
Week 17: Deca 300 mgs, Test enan 500 mgs
Week 18: Deca 200 mgs, Test enan 250 mgs
Week 19: Superdrol 20 mgs
Week 20: Superdrol 20 mgs
Week 21-26: post cycle therapy

That would be a sweet ass cycle. Making me drool just looking at it. But that would ring me up quite a bill.

Move the dbol to wk1-4 and bump it up to 50mg ed

Just my 2cc's


But it does look like you'd be starting your pct around the correct time....thats good

Also if you have on hand run arimidex throughout if you wanna stay nice and dry(no bloat/no gyno)

Week 1: Deca 600 mgs, Test enan 750 mgs, Dbol 50 mgs
Week 2: Deca 600 mgs, Test enan 750 mgs, Dbol 50 mgs
Week 3: Deca 600 mgs, Test enan 750 mgs, Dbol 50 mgs
Week 4: Deca 600 mgs, Test enan 750 mgs, Dbol 50 mgs
Week 5: Deca 600 mgs, Test enan 750 mgs
Week 6: Deca 600 mgs, Test enan 750 mgs
Week 7: Deca 600 mgs, Test enan 750 mgs
Week 8: Deca 600 mgs, Test enan 750 mgs
Week 9: Deca 600 mgs, Test enan 750 mgs
Week 10: Deca 600 mgs, Test enan 750 mgs
Week 11: Deca 600 mgs, Test enan 750 mgs
Week 12: Deca 600 mgs, Test enan 750 mgs
Week 13: Deca 600 mgs, Test enan 750 mgs
Week 14: Superdrol 20 mgs
Week 15: Superdrol 20 mgs
Week 16-20: post cycle therapy

Arimidex throughout...


I'd think this would work much better...as far as the wks/mg's

I like to keep things around 16weeks or less..

Longer cycles are fun,its just down the road years laters your AR receptors will be so burnt out you won't be able to cycle properly anymore.....not worth it in the long run...

 

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Well, it would be nice to get the short ester deca but I doubt I'd be able to find it around here. And the only reason I taper off is because suddenly stopping roids for me is a big no no just becuase of the mental side effects I get from doing that. For me I've noticed tapering off is much easier on myself and my body. I know it's not necessary but it's just something that keeps me more stable. But I definitely like your cycle idea...the only thing I'd change is maybe last two weeks I'd taper the doses down and most definitely would use arimidex throughout. I am using arimidex now on dbol and it's working great. I love the stuff. And haha, 50 mgs dbol. That would be insane. I'd blow up.

 

[getswole]

When I 'bol,I run it 100mg ed

Hell, I Drol at 100mg ed...

And yes you probably would blow up...isn't that the idea?

:twisted: :thumbsup: :clap2:

 

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Yea haha that would be awesome. But I'll stick to lower doses since they work very well for me still. 30-40 mgs next time probably would be nice. I would like to try winstrol because I'm more attracted to slow steady quality gains but it's way too expensive. But dbol is great though.

DAY 62: Abs/cardio

Ab crunches: 3 sets of 30 reps
Leg raise machine: 3 sets of 15 reps

Cardio 45 min.

 

[getswole]

Sucks that you got some crazy prices going on on your end...winny is dirt cheap..

 

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Wait...superdrol at 100 per day? Or anadrol.

 

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Oh well peep this...I hope I don't get in trouble but here they sell 50 winstrol pills 25 mgs each for 250 dollars. haha.

 

[getswole]

Oh well peep this...I hope I don't get in trouble but here they sell 50 winstrol pills 25 mgs each for 250 dollars. haha.

yeah not sure you can say that on the board...

but OUCH!!!that hurts.

 

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Day 63: Rest.

 

[getswole]

Wait...superdrol at 100 per day? Or anadrol.

Anadrol....I'm one of the guys thatdoesn't respond to superdrol..For some reason I never had good luck with most ProHormones....I did superdrol @ 40mg ed/split.....nothing...
Sucks..I got2 full bottles sitting here too...lol

 

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Damn, I could certainly use it. That stuff worked great on me. I love the dry muscular gains with nice strength I got on it. Fantastic stuff.

 

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DAY 64: Legs

Barbell Squats: 135 lbs x 8, 225 lbs x 6, 245 lbs x 6, 275 lbs x 14 failed on 15

Leg extensions: 3 sets ranging from 70-100 lbs about 12-15 reps per set...wasn't really paying attention cause I was focusing on feel and contraction

Leg press: 140 lbs x 15, 320 lbs x 8, 410 lbs x 8 (knees touch chest!! Knees touch chest!!! Perfect form holla)

 

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DAY 65: Shoulders/cardio

Side lateral raises: 15 lbers x 15
Dumbbell shoulder press: 45 lbers x 12
Side lateral raises: 20 lbers x 10
Dumbbell shoulder press: 50 lbers x 10
Dumbbell shoulder press: 60 lbers x 12 failed on 13
Side lateral raises: 25 lbers x 8
Seated barbell shoulder press (for burnout): 135 lbs x 6 failed on 7 with a spotter

Rear lateral raises: 25 lb dumbbells x 10
Dumbbell shrugs: 70 lbers x 8
Rear lateral raises: 30 lb dumbbells x 10
Dumbbell shrugs: 70 lbers x 8
Rear lateral raises: 35 lb dumbbells x 10
Dumbbell shrugs: 85 lbers x 6

Stretching
Cardio 40 min.

 

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DAY 66: Triceps/biceps

Bicep hammer dumbbell curls: 25 lbers x 15, 40 lbers x 6, 45 lbers x 6 per arm failed on 7

Tricep cable extensions (on the cables that are used for chest flyes....so the amount of weight isn't as much as it seems):
90 lbs x 8, 130 lbs x 6, 150 lbs (whole stack) x 6 failed on 6

Seated wide stance dumbbell curls: 15 lbers x 15, 20 lbers x 12, 25 lbers x 10 (very very very slow and squeeze at top)

Seated behind head dumbbell extensions: 30 lbs x 15, 50 lbs x 12, 65 lbs x 10, 75 lbs x 7 failed on 8 then again on 9 then again on 10 (yes I had a spot...duh)

Isolation single arm cable tri extensions: 25 lbs x 10, 25 lbs x 10, 30 lbs x 10

Cardio 20 min.

 

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DAY 67: Day off. (I had a performance to do live haha. And it was awesomeeeeeeeee!!!))

 

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DAY 68: Chest

Barbell bench press: 95 lbs x 10, 135 lbs x 6, 225 lbs x 3 failed on 4

Cable press/flyes: 35 lbs with 7 rep presses 7 rep flyes
45 lbs with 7 rep press 7 rep flyes
55 lbs with 7 rep presses 4 rep flyes failed on 5

Incline wide dumbbell press: 35 lbs x 10, 50 lbers x 12, 60 lbers x 12 failed on 13

Machine Chest flyes: 70 lbs x 15, 80 lbs x 12, 110 lbs x 8 failed on 9

Stretching
No cardio.

 

[getswole]

You gonna post any pics,you should have posted some before/mid/after pics...ose:

 

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I'll take some pics in a couple of weeks.

 

[getswole]

hey pm me...or email me [email protected]

 

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DAY 69: Back, cardio

Cable rows: 90 lbs x 10, 110 lbs x 8, 130 lbs x 6, 150 lbs x 6, 180 lbs x 6, 200 lbs x 5 failed on 6

Deadlift: 135 lbs x 12, 225 lbs x 6, 275 lbs x 6, 295 lbs x 3 failed on 4 cause of stupid grip (unusually weak grip today damnit....)

One armed hammer strength rows: 55 lbs per arm x 12, 95 lbs per arm x 8

hammer strength machine pulldowns: 45 lbs per arm x 15, 90 lbs per arm x 8, 115 lbs per arm x 6

Wide grip bodyweight pullups: 8 reps failed on 9
Wide grip cable pull downs: 90 lbs x 10, 110 lbs x 10

Hyperrows (hyperextension/rows combo): no weight extensions x 15, 40 lb dumbbells per arm x 8, 50 lb dumbbells per arm x 7 failed on 8 drop set to 25 lb plate for another 8 reps

Cardio 20 min..

 

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DAY 70: Off.

 

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DAY 71: Legs/Cardio

Barbell Squat pardy: 45 lbs x 15 reps, 135 lbs x 10, 225 lbs x 6, 275 lbs x 6, 305 lbs x 5 failed on 6 (horrible form cause I accidently put the damn bar a little to the left and my whole body was moving retarded....oh and all the pressure that was going to my head made my pimple pop and bleed!!! Now that's intensity!) hahaha.

Leg extensions: 70 lbs x 15 (slow with hold at top), 90 lbs x 15, 110 lbs x 15, 120 lbs x 15, 130 lbs x 15

Leg press: 90 lbs x 12, 270 lbs x 6, 360 lbs x 6, 450 lbs x 6, 540 lbs x 6 (failed on 5 with a spotter) (lightweight!)

Stretching 10 min.
Cardio 40 min.

 

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DAY 72: Shoulders/hamstrings/cardio

Side lateral raises: 20 lbers x 10
Shoulder dumbbell press: 45 lbs x 10
Side lateral raises: 25 lbers x 10
Shoulder dumbbell press: 55 lbs x 10
Side lateral raises: 30 lbers x 8
Shoulder dumbbell press: 65 lbs x 9 failed on 10

Bent over lateral raises: 30 lbers x 10, 35 lbers x 8, 40 lbers x 6

Seated hamstring curls: 30 lbs x 20, 80 lbs x 10, 120 lbs x 6

Hyperextensions with weight and 3 second contractions at top:
No weight x 15, 25 lbs x 10, 45 lb plate x 10, 45 lb plate x 10 failed on 10

Standing isolated leg curls: 30 lbs per leg x 8, 50 lbs per leg x 8

Stretching
Cardio 40 min.

 

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DAY 73: Abs/cardio

Leg raises: 3 sets of 17
Ab crunches: 4 sets of 20

Cardio 20 min.

 

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Day 74: Off

 

[getswole]

So how much have you lost since day 1,or gained?

 

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Fat wise, I'd say about 20-25 lbs from the way it looks. Muscle, I'd say I gained about 5 lbs. My stats leveled out at the end of May and I've kept roughly the same strength stats. So I'm not gaining any new muscle but this is fine cause I lose muscle every cutting phase and that's natural, with steroids, no muscle loss whatsoever.

DAY 75: Chest/cardio

Incline dumbbell flyes: 15 lbers x 20, 50 lbers x 6, 60 lbers x 6, 70 lbers x 6 failed and then pressed them for another 4 reps (3 min rest intervals)

Flat barbell bench press: 95 lbs x 15, 115 lbs x 12, 135 lbs x 7 failed on 8 (one min rest intervals)

SUPERSETS:
Machine flyes: 70 lbs x 10 reps
close grip pushups: 10 reps

Machine flyes: 90 lbs x 10
Close grip pushups: 5 reps failed on 6

Incline machine press: 40 lbs x 20, 100 lbs x 10

Stretching
Cardio 50 min

 

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DAY 76: Quads/triceps/cardio

Leg extensions: 70 lbs x 20, 90 lbs x 15, 110 lbs x 15, 110 lbs x 12 (what a ****ing burn goddamn...)

Barbell squats: 45 lb x 15, 135 lbs x 10 (unusual sharp pain in my right knee but I'm an idiot so I kept on and threw on more weight), 225 lbs x 5 (stopped at five...pain got intense....ugh...I was so pumped to go crazy on this too)

Leg extensions: 100 lbs x 20, 100 lbs x 20, 100 lbs x 20, 100 lbs x 20 (30 second rest intervals....NOW THIS was the worst burn/pain ever)

Leg press: 270 lbs x 10 (knees into chest deep ass form),
360 lbs x 10,
500 lbs x 8 failed on 9 drop set 50 lbs 3 reps, drop set 90 lbs do another 2 reps failed again, did one rep beyond failure (I had two monster beast powerlifters from my gym drop set and spot me on this....wow the pain was insane)

Tricep cable extensions: 25 lbs x 30, 35 lbs x 10, 45 lbs x 10, 55 lbs x 10 (i stopped right there...I was about to puke from all the leg exercises I did......my heart rate was up too high mostly cause of clen and all that crazy intensity....basically I'm an idiot and I don't set limits sometimes until I feel nauseous)

Cardio 45 min
Stretching 10 min.

 

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Day 77: Off.

 

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DAY 78: Back and Cardio

Single arm cable rows: 30 lbs x 15 on both arms, 50 lbs x 12, 70 lbs x 11 failed on about 12

Bent over barbell rows: 135 lbs x 10, 155 lbs x 10, 185 lbs x 6

Deadlifts: 225 lbs x 8, 245 lbs x 6

Bent over close grip rows: 1 plate x 20, 2 plates x 10, 3 plates x 8

Hyperextensions with 45 lb plate: 10 reps, 10 reps, 10 reps

Machine pull downs: 80 lbs x 15, 110 lbs x 10, 130 lbs x 12, 150 lbs x 10

Stretch
Cardio 40 min.

 

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DAY 79: Triceps, calves, abs, cardio

Rope extensions: 40 lbs x 20, 60 lbs x 8, 85 lbs x 8, 100 lbs x 6

Single arm cable extensions: 20 lbs x 20, 35 lbs x 8, 50 lbs x 8

Behind head dumbbell extensions: 45 lbs x 12, 55 lbs x 12, 70 lbs x 12 failed on 13

Seated calf raises: 45 lbs x 10, 90 lbs x 10, 135 lbs x 6

Leg press calf extensions: 140 lbs x 15, 230 lbs x 6, 330 lbs x 6, 410 lbs x 6, 500 lbs x 6

Leg raises: 5 sets of 20 reps

Ab crunches supersetted with laying leg raises:
-ab crunches 20 reps
-laying leg raises 15 reps

-ab crunches 20 reps
-laying leg raises 15 reps

Cardio 45 min.
stretching

 

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DAY 80: off. I just realized it's ONLY been 80 days since I started cutting and I went from having a small beer belly, no definition, very smooth to now where I have a couple veins showing up on my lower abs, my upper abs peaknig through nicely, my arm veins popping up everywhere, a bunch of chest striations I haven't seen in a while, etc etc. I love cutting up.

 

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DAY 81: shoulders biceps

Shoulder dumbbell press: 65 lbers x 6, 70 lbers x 7, 75 lbers x 7 failed on 8

Dumbbell side lateral raises: 25 lbers x 6, 30 lbers x 6, 35 lbers x 5 failed on 6

Rear delt machine: 70 lbs x 15, 80 lbs x 10, 90 lbs x 6

Standing ez bar curl: 55 lbs x 10, 65 lbs x 10, 75 lbs x 6 (wanted to go till failure but my wrist hasn't recovered fully yet and the pain started to come back....sucks that you can't recover ligaments or tendons so quickly like you would muscle but it is getting better....very very slowly)

Seated hammer curls: 20 lbers x 12, 25 lbers x 10

Seated Machine preacher curls: 50 lbs x 15 upper half reps, 50 lbs x 10 lower half reps, 30 lbs x 8 upper half reps, 40 lbs x 8 lower half reps, 50 lbs x 8 upper half reps, 50 lbs x 8 lower half reps

Standing cable lateral raises: 20 lbs x 6, 25 lbs x 6

A few sets of rotator cuff exercises
Stretching

No cardio

 

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DAY 82: QUADS

Barbell squats: 45 lbs x 20, 135 lbs x 6, 225 lbs x 6, 275 lbs x 6, 295 lbs x 7

Leg extensions: 80 lbs x 20, 130 lbs x 6, 150 lbs x 6, 180 lbs x 6, 200 lbs x 6, 230 lbs x 6 (almost full stack with perfect form!!! Goes up to 250...almost there)

Machine squats: 100 lbs x 10, 170 lbs x 6, 200 lbs x 6, 240 lbs x 6

Leg extensions: 100 lbs x 10, 130 lbs x 8, 150 lbs x 8

end with stretching
no cardio