Lukes epic Cut!
- 12-13-2012, 09:42 AM
- 12-13-2012, 05:44 PM
Originally Posted by Danb2285
- 12-13-2012, 05:45 PM
you have for sure made some amazing progress bro!SERIOUS NUTRITION SOLUTIONS
mack @ seriousnutritionsolutions.com
"Revolutionizing Sports Nutrition, One Product At A Time"
12-13-2012, 05:47 PM
12-13-2012, 05:49 PM
Thanks bro! Been putting in some serious work in the gym and the kitchen lol. Pct starts todayOriginally Posted by Mack411
12-13-2012, 05:52 PM
Holy veins! lol def a noticeable difference overall, esp in the midsection. Great job Luke! You should be proud of yourself!
12-13-2012, 06:10 PM
12-13-2012, 06:26 PM
12-13-2012, 06:38 PM
Thanks kix haha I have noticed a few veins coming in here and there still have a fair bit left to lose but I'll have to worry about that in the new year. Another 10lbs should do it I thinkOriginally Posted by gokix811
12-13-2012, 06:44 PM
12-14-2012, 05:58 AM
12-14-2012, 08:30 AM
12-14-2012, 05:57 PM
Yeah man that's the part I'm looking forward to ! Thanks man I only ended up 2lb lighter than when i started so quite a successful recomp will have to continue cutting in the new year after PCTOriginally Posted by msrider
12-15-2012, 02:02 PM
Nice work bro! Back is looking lean and thick up top!!
Day by Day, we get better and better! Tillí we canít be beat Ė Wonít Be Beat!
12-15-2012, 03:01 PM
Thanks bro! Ive been trying to bring up my back as I think my chest was overpowering it. I'm liking the new cuts that I can see in my back! Can't wait to carry on in the new year!Originally Posted by mustang0341
12-16-2012, 03:09 AM
12-17-2012, 07:11 AM
Damn I just wrote a ****ing reply but my phone lost service while it was posting... Damnit!Originally Posted by SkubaSteve89
Man I honestly loved the fact that my strength skyrocketed while on a steep deficit! Imagine I we had bulked...
Man after pct I'm sure you'll smash that 140 for reps easy
Like I told you awhile ago ingot the ok to do a cycle so our bulk off is ON! March it is!
That's sweet your making gains in pct!
Yeah I guess I'm happy with the pics... There's deff improvement there. I don't think I'll actually be happy until I've got a few more abs out. Hopefully by day 90 8)
Man it's good to hear your finally off that shiz!! Time to lose the waistline
12-17-2012, 08:08 AM
Day four of pct today. Been dosing 40mg Nolva but will drop down to 20 as of tomorrow until end if pct. I have bumped my carbs and calories up to 150g and 2700 respectively. Been taking a bit of time off from lifting. Fri sat and sunday were off days, i did a full body workout today with 50% of my 1rm. Felt like a girl lifting those weights lol. Will take tomorrow off and then start my split heavy again on wednesday. My hip flexor was feeling ok but after a set of squats was sore again so I'll have to change my days around so leg day is Sunday. I also still had some minor discomfort in my elbow during bench so I'll make that the day before legs. Hopefully that should give them some more time to heal up.
12-20-2012, 07:51 AM
Day 6 of pct.
Dosed 20mg Nolva
Dosed 3G DAA
4 liv52 2 am 2 pm
Not feeling any different whatsoever as to when I was on cycle so that's good I guess. Today was my first real gym session since last Thursday so a full week deload had me feeling very fresh today and I killed it. I increased in weight in everything except bent over rows but that's because I did it a few exercises later than I normally do.
BW+ 20kg 45lb x 10 x 9 x 8 PR reps
Cable Lat pulldowns
80kg 175lb x 10 x 8 x 8 PR on this machine weight and reps
Single arm rows ( very short rest periods between supersets )
55kg 125lb x 8 PR weight and reps
50kg 110lb x 8
45kg 100lb x 8
BW x 9 x 9 x 7
Bent over rows
70kg 155lb x 10 x 10 x 10
80kg 175lb x 10 x 10 x 10 never done this machine before so PR!!
Hyperextensions 3 x 10
Rear delt cable flyes 3 x 10
Straight arm pulldowns 3 x 10
Good workout. I was drenched in sweat. Happy i hit a few PRs. Guess I needed that week off.
I've started doing a few exercises that I haven't done in awhile so that's why I hit a few PRs. Still happy tho as my last PR on single arm rows was 90lb so a decent increase.
Calories have been around maintenence. Been eating a few more carbs but been focusing them around my workouts. Look to be holding some water but my shoulders etc are still looking leaner than they were a week ago.
12-20-2012, 10:24 AM
12-20-2012, 05:11 PM
12-21-2012, 08:25 AM
Day 7 of pct
Weight not recorded
Dosed 20mg Nolva
Run out of liv52... Will get some milk thistle tomorrow and run that for liver recovery.
Since I had to skip my arm day I had to do half of my arm workout today with shoulders and will do the other half tomorrow with chest.
Shoulders and Triceps
Pure strength shoulder press (weight per arm)
65kg 145lb x 5 PR weight and reps !!
60kg 135lb x 8 x 7
55kg 125lb x 9 drop 40kg 90lb x 7
Db Front raises
17.5kg 40lb x 10 x 8
15kg 35lb x 10
Side lateral raises
15kg 35lb x 10 x 8 x 8
Db Rear delt flyes
7kg 15lb x 15 x 12 x 12
140kg 315lb x 10 x 9 x 7 PR reps
120kg 265lb x 10 drop 100kg 225lb x 10
Close grip bench press
70kg x 155lb x 10 x 9 x 8
60kg 135 x 10
Straight bar press downs
No weights on stack but 3 x 12
Ez bar skull crushers
35kg 80lb x 10 x 8 x 8
Ez bar close grip bench
35kg 80lb x 8 x 8 x 8
Cable front raises 3 x 12
Cable side lateral raises 3 x 10
Cable rear delt flyes 3 x 15
Cable press downs 3 x 10
Dumbbell shrugs 3 x 12
Was effing drenched by the time I was finished. Last time I hit shoulders I struggled to lift the 135 per side on the pure strength shoulder press but today I smashed the 145 easy.
I can honestly say I miss being on cycle. I miss the recovery. My back is Focking sore muscle wise.
Calories would be up over 3k. Over 300g protein with around 150g carbs.
So I've decided to run the tough mudder I'm Melbourne in jan 2014. Going to work out a periodisation for the next 12 months to peak for that. Really need to bring up my cardio base but there will be a bulk in that period around march for around 12 weeks...
12-23-2012, 12:31 AM
Days 8 and 9 of pct.
Dosed 20mg Nolva
Dosed 3G DAA
Had a bad diet day on day 8.... Enough said but I did hit chest and biceps. strength was down a fair bit but I'm attributing that to lack of sleep from the late night out partying. I didnt drink but I got home at 2am, and was at the gym by 8... Benched 245 for 10 easy enough by my elbow was playing up so I didn't push it.
I hit legs and I had to switch it up a bit due to my hip Flexor problem. I made leg press my main movement. I put 10 plates on per side and hit 10 reps which is a PR by 150lb. Usually I do leg press second which is why I havent seen a PR in a long time. Apart from that I did step ups, box jumps, leg extensions, stiff legged deads, calve raises and four sets of 25 kettlebell swings with a 30lb kettlebell. Diet was good around maintenence. Been keeping carbs at 150 or less for another few days because I know Xmas I will have a ****load
12-23-2012, 09:37 AM
aah man xmas coming up! gonna eat so much sugary crap! hows your abs going man? gonna miss em over the next 4 days? :P i know im gonna miss what little definition i had! Gonna be good to take a week off after this week is over before smashing it out again!
12-23-2012, 06:01 PM
To be honest man I won't be doing too much damage as I've only got Xmas day off. 17 hour shift today and then back to work boxing day night. In saying that I am going to indulge big time on xmas day. So I will have some cleaning up to do! My abs are meh... Since I upped my carb intake for pct my couple of abs I did have are now all washed out. how's your abs coming along bro? You still in pct??Originally Posted by SkubaSteve89
12-23-2012, 09:20 PM
12-24-2012, 12:39 AM
Nah it's not too bad I get 5 days off on the 28th I'm quite literally going to eat a years worth of pavlova tomorrow lol. Love the stuff. So good yet soo bad I've actually noticed that I've been eating less in pct! It's unusual man I'm making sure I eat but I'm just never hungry. I'd say a few days there I would've only eaten like 1500 kcals. Hopefully I'm not getting Sick lol. That's the only time I'm off my food. Haha so after boxing day you'll be back up to.... 90 lol haha I'm sure you do! Actually in saying that we need to discuss something... I'll flick you an email soon...Originally Posted by SkubaSteve89
Are you still doing IF? IF with Keto would work awesome I reckon! I'm not sure when it ends once one of us gets our six pack i guess 8)
12-24-2012, 06:52 AM
Day 10 of pct
Dosed 20mg Nolva
Dosed 3G DAA
Worked 19 hours. Ate around 3k kcals. Am ****ing beat. Off to bed. Merry Xmas everyone.
12-25-2012, 05:06 AM
Day 11 of pct
Dosed 20mg Nolva
Dosed 3g DAA
Xmas day. Ate so much sh*t that I shouldn't have but it's Xmas and I dont care. Calories for today..... WAY OVER maintenance lol.
12-25-2012, 02:49 PM
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