Lukes epic Cut!

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  1. Day 7

    Weight 86.7kg (191lb) -3

    Dosed 6mg albuterol ( fock I left it at home! )

    Not happy with leaving my albuterol at home. Had a miserable days sleep only got about 4 hours so tonight's going to be a long night. Hit some arms before work.

    Arm Day

    Ez bar curls
    50kg 110lb x 7
    45kg 100lb x 9
    40kg 90lb x 8
    35kg 80lb x 9

    Seated DB curls
    17.5kg 40lb dbs x 9
    15kg 35lb dbs x 9 x 7

    Seated DB hammer curls
    15kg 35lb x 11 x 8
    12.5kg 30lb x 10 drop 10kg 25lb x 9

    Cable curls
    No weights on machine but 3 sets of 12

    Skullcrushers
    40kg 90lb x 12 x 11 x 7
    Superset
    Ez bar cgbp
    40kg 90lb x 10 x 9 x 8

    Seated DB extension
    40kg 90lb x 12 x 11 x 11

    Straight bar pressdowns
    No weight recorded but 3 sets of 15

    Single arm cable extensions
    No weight on stack but 3 sets 10

    Nothing special about today's workout. Was pretty tired throughout. Looking forward to Monday when I finish work and get 4 days off
    Calories 2692 pro 310 carbs 138g 28g fibrous fats 93.


  2. Quote Originally Posted by SkubaSteve89

    haha well last time i lifted was november last year, so i shouldnt be surprised my strength has plummeted, but its a bit of a blow to motivation department when ure back lifting weights like ure in highschool :P hahaha yeah good ol' IF, so many people dont seem to realise that if u stick to ur diet 100% u dont really need to do cardio unless youre completely sedentary or in a wheelchair. haha yeah, bulking is so much more fun, cant wait till i start doing that! care for a 'Bulkin Till We're Hulkin' competition?
    Yeah bro I can imagine! It won't take long to get back you've got muscle memory on your side!! I think diet is always key but IMO you only really need to be super strict once you start getting quite lean. I hate cardio so I'll probably only do it when I HAVE to lol.
    Haha that sounds like it could be fun bro! Although my next bulk is going to be quite chemically enhanced Gotta get ripped first tho lol!
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  3. Quote Originally Posted by SkubaSteve89

    haha well last time i lifted was november last year, so i shouldnt be surprised my strength has plummeted, but its a bit of a blow to motivation department when ure back lifting weights like ure in highschool :P hahaha yeah good ol' IF, so many people dont seem to realise that if u stick to ur diet 100% u dont really need to do cardio unless youre completely sedentary or in a wheelchair. haha yeah, bulking is so much more fun, cant wait till i start doing that! care for a 'Bulkin Till We're Hulkin' competition?
    Your weight will b back in no time bro, keep hitting it hard brotha!

  4. Day 8

    Weight 86kg 189lb -5

    Dosed 18mg albuterol

    Damn my triceps are really sore today. Haven't been this sore in a long time!! Struggled a bit on my pressing movements due to this.

    Chest day

    Flat DB press
    20kg 45s x 15
    30kg 65s x 12
    45kg 100s x 8 x 6 x 4 my arms had a massive pump here lol tris were screaming!

    Incline BB press
    90kg 200lb x 8
    80kg 175 x 9
    60kg 135 x 10

    Flat flyes
    17.5kg dbs 40lb x 10 x 9 x 7

    High cable flyes superset low cable flyes
    No #s on the stack but 3 sets of 12

    Standing calve raise
    108kg 240lb x 12 x 9 x 8
    Superset
    Sh1t squats
    BW x 15 x 15 x 15

    Leg press calve raise
    265 x 12 x 12 x 12

    I focked up my split the other day and I usually do triceps with chest but somehow I ended up doing them yesterday instead of the day prior so I couldn't hit them today.
    On a good note i received my epi and DMZ in the mail today :winning:
    Calories 2495 protein 325 carbs 119 25 fibrous 102g fats.

  5. Quote Originally Posted by Lukef2000
    Day 8

    Weight 86kg 189lb -5

    Dosed 18mg albuterol

    Damn my triceps are really sore today. Haven't been this sore in a long time!! Struggled a bit on my pressing movements due to this.

    Chest day

    Flat DB press
    20kg 45s x 15
    30kg 65s x 12
    45kg 100s x 8 x 6 x 4 my arms had a massive pump here lol tris were screaming!

    Incline BB press
    90kg 200lb x 8
    80kg 175 x 9
    60kg 135 x 10

    Flat flyes
    17.5kg dbs 40lb x 10 x 9 x 7

    High cable flyes superset low cable flyes
    No #s on the stack but 3 sets of 12

    Standing calve raise
    108kg 240lb x 12 x 9 x 8
    Superset
    Sh1t squats
    BW x 15 x 15 x 15

    Leg press calve raise
    265 x 12 x 12 x 12

    I focked up my split the other day and I usually do triceps with chest but somehow I ended up doing them yesterday instead of the day prior so I couldn't hit them today.
    On a good note i received my epi and DMZ in the mail today :winning:
    Calories 2495 protein 325 carbs 119 25 fibrous 102g fats.
    Bad ass bro! Nice lifts Luke, down 5 lbs is damn good brother.
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  6. Quote Originally Posted by msrider

    Bad ass bro! Nice lifts Luke, down 5 lbs is damn good brother.
    Thanks bro! Yeah I was genuinely surprised when I jumped on the scale ! I'll take it tho

  7. Day 9

    Weight 86.3 190lb

    Dosed 18mg albuterol

    I dont know why the fock my arms are so sore. I didn't do anything different this week than any other week and they're killing me!! Hit back today and my biceps were screaming after my first set of chins!

    Back day

    Chins
    BW x 10 x 10 x 10 x 10

    Bent over rows
    100kg 225lb x 5 x 4
    90kg 200lb x8
    80kg 175lb x 9
    60kg 135lb x 13

    T bar rows
    Bar + 90kg 200lb x 8
    Bar + 80kg 175lb x 9 x 8 Dropset
    Bar + 60kg 135 x 9

    Iso lateral lat pulldown (weight per arm)
    50kg 110lb x 7
    45kg 100lb x 8
    40kg 90lb x 10

    Straight arm pulldowns
    No weights on stack but 3 sets of 12

    Good session considering my arms were burning the whole session! Didn't seem to effect my strength like it did yesterday. I realized today that I needed a carbup. I felt drained. So I cane home and hit some rice and a couple sugary drinks with 400g chicken to break my fast. Will have another big carb meal later. Cals for today 2938 protein 280 carbs 213 only 8 fibrous 92g fats. I'll be doing these small carb ups whenever I feel I need to usually about every five days.

  8. Day 10

    Weight unknown

    Dosed 18mg albuterol

    Had to take the day off lifting today as we moved house 200kms. Was supposed to get up early and hit it before we got started but I must've switched my alarm off when it went off and went back to sleep lol.
    Didn't count calories today but it would have been quite light. Only had 2 scoops myofusion and a footlong sub from subway. Will probably have another small meal later.

  9. killing it bro! sucks when your schedule messes with your gym progress, but if your progress keeps going the way it is, you'll hit your target weight easy , im thinking of introducing a carb up day soon, ive been totally carb-less (excluding 12g of sugar in the milk in protein shakes) for the past 3 days, when would u recommend a carb up? im no longer hungry now and honestly i feel like i could manage zero carbs the whole 90 days but im concerned about my metabolism adapting and slowing down.

  10. Quote Originally Posted by SkubaSteve89
    killing it bro! sucks when your schedule messes with your gym progress, but if your progress keeps going the way it is, you'll hit your target weight easy , im thinking of introducing a carb up day soon, ive been totally carb-less (excluding 12g of sugar in the milk in protein shakes) for the past 3 days, when would u recommend a carb up? im no longer hungry now and honestly i feel like i could manage zero carbs the whole 90 days but im concerned about my metabolism adapting and slowing down.
    Haha i hope so bro! Back into it tomorrow! I usually feel really drained physically when I'm in need of a carbup. But for you I'd go something like once a week for about two big meals. Try to lower your fats in these meals and have like 100- 150g carbs in each meal. In this day your metabolic deficit gets blown out the window but it also stops your body from adapting to low cals/carbs and keeps the fat burning happening

  11. Quote Originally Posted by Lukef2000 View Post
    Haha i hope so bro! Back into it tomorrow! I usually feel really drained physically when I'm in need of a carbup. But for you I'd go something like once a week for about two big meals. Try to lower your fats in these meals and have like 100- 150g carbs in each meal. In this day your metabolic deficit gets blown out the window but it also stops your body from adapting to low cals/carbs and keeps the fat burning happening
    Yeah i was thinking doing a carbup every fri or sat and just have 2-3 big meals of rice, ill try it this friday gonna be looking good 6 weeks in i reckon, gotta lose the pear shape :P

  12. I'll follow.. Looking good so far man!
    PEScience Representative
    http://pescience.com/insider http://facebook.com/pescience

  13. Quote Originally Posted by LiveToLift
    I'll follow.. Looking good so far man!
    Thanks for joining LTL!

  14. Good job so far man. I wasn't a fan of carb cycling personally. I did a refeed once a week and it made me just crave carbs all week haha. The nice thing about it though is it gets you used to eating lower carbs. If I eat over 75-100 a day now I can tell a huge difference like one cup of brown rice makes me really full now.
    Purus labs Rep
    doin it mountain dog style in here come along for the shred fest-http://anabolicminds.com/forum/workout-logs/229302-danbs-mountain-dog.html

  15. Quote Originally Posted by Danb2285
    Good job so far man. I wasn't a fan of carb cycling personally. I did a refeed once a week and it made me just crave carbs all week haha. The nice thing about it though is it gets you used to eating lower carbs. If I eat over 75-100 a day now I can tell a huge difference like one cup of brown rice makes me really full now.
    Lol I'm just not a fan of dieting in general. Wish I could just bulk year round With th exception of the last couple days im under 100g daily and my body can handle it for a while. I remember I went two weeks without carbs a while ago and I actually felt as I'd I was going to pass out after about 10 days lol.

  16. WTF BRO? Acne like a motha fu*ka. Do you take anything for that? Is it from previous cycles?

    I just came off an epi cycle and started getting tiny pimples all on my shoulders, arms, and back....I use acne body wash though and it keeps them tiny, small, and few.



    Lil late but I'm subb'd. Kill it bro!

  17. Quote Originally Posted by epstaneman
    WTF BRO? Acne like a motha fu*ka. Do you take anything for that? Is it from previous cycles?

    I just came off an epi cycle and started getting tiny pimples all on my shoulders, arms, and back....I use acne body wash though and it keeps them tiny, small, and few.

    Lil late but I'm subb'd. Kill it bro!
    I've always been prone to acne on my back and shoulders. It has been worse since I cycled sustanon a few months back. Getting out in the sun makes it go away pretty quick but it's been winter here so no sun for.... Awhile lol. I'm thinking about going to the doc and getting something for them.
    Thanks for following bro should start getting good once I start epi in a couple weeks! Just waiting on my liver support to arrive...

  18. Quote Originally Posted by Lukef2000 View Post
    I've always been prone to acne on my back and shoulders. It has been worse since I cycled sustanon a few months back. Getting out in the sun makes it go away pretty quick but it's been winter here so no sun for.... Awhile lol. I'm thinking about going to the doc and getting something for them.
    Thanks for following bro should start getting good once I start epi in a couple weeks! Just waiting on my liver support to arrive...



    Most definitely. Epistane was beating my liver up more then I thought it would. As it's always implied it's 'least harshest among ph's/steroids'
    I gained 13lbs of muscle in 3 weeks on epi taking 45mg ED. If I had started making mass gainer shakes and taken some liv52 for my liver, I would of made even MORE beastly gains. 4 weeks into pct and I've kept all my size and strength. Waiting till my bloods show me I can cycle again.....


    .....mua HA HA HA!!!!

  19. Quote Originally Posted by epstaneman

    Most definitely. Epistane was beating my liver up more then I thought it would. As it's always implied it's 'least harshest among ph's/steroids'
    I gained 13lbs of muscle in 3 weeks on epi taking 45mg ED. If I had started making mass gainer shakes and taken some liv52 for my liver, I would of made even MORE beastly gains. 4 weeks into pct and I've kept all my size and strength. Waiting till my bloods show me I can cycle again.....

    .....mua HA HA HA!!!!
    Yeah if heard from various people that it can be quite hard on the liver. I'd always rather play it safe even if I hadnt heard anything tho. I've been preloading mill thistle but I'll switch to aegis liver support once I start. 13lbs! That's a sweet run in 3 weeks!! Must be stoked you kept it all!! I'd be happy with half that! I'm only hoping for 4-6lb gain as I'll be on a deficit most of the time.

  20. Yo I'm in!

  21. Quote Originally Posted by VTEC
    Yo I'm in!
    Thanks for following bro!

  22. Day 11

    Weight unknown

    Dosed 18ngs albuterol

    Damn AM I just wrote out my whole log and then I refreshed and I lost it all! Here goes again.
    Had a rather busy day moving into the new house and getting sh*t organized. Diet hasn't been perfect the last few days but it could have been far worse. Managed to put an hour away for gym before heading back 200kms out to work.

    Leg day
    Squats
    60kg 135lb x 15
    140kg 315lb x 6
    130kg 290lb x 7
    120kg 265lb x 8
    110kg 240lb x 10
    100kg 220lb x 10

    DB sumo squats
    45kg 100lb x 15 x 15 x 15
    Superset
    Leg extensions
    60kg 135lb x 10 x 9 x 8

    Stiff legged deadlifts
    60kg 135lb x 10 x 10 x 10

    Standing calve raises
    80kg 175lb x 18 x 15 x 13
    Superset
    Sh*t squats
    BW x 15 x 15 x 15

    This gym I tried out in this new town is pretty ordinary. Nice and quiet but no AC and it was a focking hot day!!
    Since the last few days have been far from perfect diet wise I'm going no carb for the next 3 days. I'm also taking the next three days off lifting as the gym is closed by the time I get home over the weekend. Will be doing some cardio after work each day tho.

  23. Diet for day 11
    Calories 2586
    Protein 273g carbs 102g 11 fibrous and 110g fats

  24. Day 12

    Weight unknown

    Dosed 18mg albuterol

    My epi is staring at me... I think I might start it a week or two early lol. Plus I need pct over by the new year so I need to start it on Monday. Tomorrow will be the end of my first albuterol bottle. Two more to go. Another 35ish days to go. Once my albuterol is finished I'll switch from cut mode to recomp mode.
    Will hit some HIIT tonight. 30 season 1 min off. Hopefully burn about 350-400 cals. I'll only beable to do about 30 mins due to my gyms hours on Fridays .
    Calories for today will be 2350 protein 265 carbs 100 29 fibrous and 113g fats. The only direct carb source I had today was two small bananas. The rest are just trace amounts found in other foods.

  25. So I ended up lifting tonight. Couldn't help myself. The girl and I had an argument so I took off down the gym for the 40 minutes it was open for. Since today was supposed to be cardio I did some circuits. Lots of reps with a moderate weight.
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