Lukes epic Cut!

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  1. I'll tell you what a women told me one drunken night after some drinks......



    ......KEEP IT UP!


  2. Quote Originally Posted by SkubaSteve89
    killin it brah! definetly mirin on your shoulder d-bell lifts, id probs struggle just to do 37.5kgs with both hands hahaha
    Haha yeah man I'm focking real happy I got them up and got 8!! 40s soon....
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  3. Quote Originally Posted by epstaneman
    I'll tell you what a women told me one drunken night after some drinks......

    ......KEEP IT UP!
    I've been told that more than once....

  4. Day 17

    Weight 86.0 189.5lb -6.5

    Dosed 18mg albuterol
    Dosed 20mg epi

    Finished work at 7am this morning slept till 12 then hit the gym at 2. Was feeling worn out prior to getting down there... Nothing a couple scoops of craze didn't fix!!

    Triceps and biceps

    Weighted dips
    BW x 10
    BW + 40kg 90lb x 9 x 7
    BW + 30kg 65lb x 9
    BW + 20kg 45lb x 10
    I stopped doing these a while ago due to getting a pain almost In my sternum. Thought I'd try them out and im still getting the same pain so I wont be doing these again for awhile.

    Seated DB extension
    45kg 100lb x 9 x 7
    40kg 90lb x 8 x 8

    Incline EZ bar skullcrushers
    40kg 90lb x 7
    35kg 80lb x 9 x 8 x 8

    Straight bar pressdowns
    No weight on stack but 3 x 8-10

    Ez bar curls
    50kg 110lb x 5
    45kg 100lb x 7
    40kg 90lb x 8 x 9 drop 65 x 5

    Ez preacher curls
    65 x 8 x 8 x 6

    Single arm preacher curls
    12.5kg 30lb x 8 x 8
    10kg 25lb x 10

    Superset

    Hammer curls
    12.5kg 30lb x 10 x 7
    10kg 25lb x 10

    Changed up my exercises a bit today and the weights were not flattering. For some reason my bis were really fatigued after my first exercise.
    Got legs tomorrow so I'm going to try and hit a PR on squats.
    Diet was on point today 2280 cals 198g protein 124g carbs 39fibrous 112g fats. I've decided to stop IF. It's been proving extremely difficult to adjust from day shift to night shift and then to days off. With my work schedule like this I can not stick to a regular feeding time. It's unfortunate as it was working for me. I'm going to switch to carb cycling tomorrow.
    No sides as of yet.

  5. IF...carb cycling.....if your job keeps shifting....it may just be easier to stick to your caloric target alone. Don't be too anal about your carbs....just make sure to focus them around your activity level.

    IE. Highest activity, highest carbs. Lowest activity, lowest carbs.
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  6. Quote Originally Posted by epstaneman
    IF...carb cycling.....if your job keeps shifting....it may just be easier to stick to your caloric target alone. Don't be too anal about your carbs....just make sure to focus them around your activity level.

    IE. Highest activity, highest carbs. Lowest activity, lowest carbs.
    Yeah well that's basically carb cycling where you have a caloric target in mind but you adjust your carb intake depending on what muscle group your exercising for the day, making up the rest of the cals with fats. It's easier for me as I can eat when I'm on these focked up shifts.

  7. Day 18

    Weight unknown

    Dosed 18mg albuterol
    Dosed 20mg epi

    Had a very active day today. Up at 630 to help a mate from work move house. Six hours of lifting furniture on and off a truck. Had a shake loaded with natty pb, oats, banana and protein halfway through for breakfast. Came home smashed some preworkout and then hit the gym for legs!

    Leg day

    Squats
    Bar x 10
    60kg 135lb x 10
    150kg 330lb x 3 PR!
    140kg 315lb x 5
    120kg 265lb x 10 x 8
    100kg 225lb x 10

    Leg press
    200kg 440lb x 15 x 12 x 12

    Leg extensions
    No weights on stack but 3 x 15

    Stiff legged deads
    135 x 10 x 10 x 10

    Seated calve raise
    175 x 18 x 15 x 15

    Leg press calve raise
    315 x 12 x 12 x 10
    Superset
    Sh*t squats
    BW x 15 x 15 x 15

    My form on the PR was a bit ordinary... Still went down to parallel but it's was sloppy coming up. Noticed some sick vascularity running up my shoulder.
    Was feeling full of energy so I went back later and did some cardio. Hit 300 cals in 30 mins then stretched for 20 mins.
    Ate 3 times today my second meal post workout was spag Bol... 2 scoops whey, 30g dextrose, 250g lean mince with 60g spagetti. Third meal is a grilled chicken breast a cup of rice and 150g steamed veges. Total cals 2683 protein 253 carbs 208 25 fibrous fats 77g.
    Sides. Muscle cramps have been sporadic yet crippling. I'm going to start taking taurine tomorrow. Also cotton mouth. Just can't seem to get enough water despite drinking a fock load of it.

  8. awesome pr bro! Looks like ur killing it mate. Gunna get vasc bro!

  9. Quote Originally Posted by msrider
    awesome pr bro! Looks like ur killing it mate. Gunna get vasc bro!
    Cheers bro two PRs in two days so I'm happy!

  10. Quote Originally Posted by Lukef2000

    Cheers bro two PRs in two days so I'm happy!
    Can't beat PR's, when ur cutting bro! Good job! Eventualy after my 2nd cycle of bulking, and maybe a third cycle bulking on a PH cycle I might run a 4th cycle with the same cycle I'm running now but maybe throwing in the albuteral at end of cycle with winny to xut the **** up. What u think? Can I run winny and albuteral together?

  11. Quote Originally Posted by msrider

    Can't beat PR's, when ur cutting bro! Good job! Eventualy after my 2nd cycle of bulking, and maybe a third cycle bulking on a PH cycle I might run a 4th cycle with the same cycle I'm running now but maybe throwing in the albuteral at end of cycle with winny to xut the **** up. What u think? Can I run winny and albuteral together?
    Yah bro for sure I'm happy with how its going so far. Looks like you've got a couple years planned out lol. I can't see any reason you couldn't run the two together. It would be a sweet finisher to a cutting cycle. Albuterol isn't hormonal at all the active ingredient is actually used to treat asthma.

  12. Quote Originally Posted by Lukef2000

    Yah bro for sure I'm happy with how its going so far. Looks like you've got a couple years planned out lol. I can't see any reason you couldn't run the two together. It would be a sweet finisher to a cutting cycle. Albuterol isn't hormonal at all the active ingredient is actually used to treat asthma.
    Yeah! Gots a couple years planned. Will c after those cycle to c what I need next lol. I was thinking I could run the 2 together, hell the winny I'm on now dropped me 7 lbs, not realy what I wanted but I think after said and done long term wise I wanna b a cut 260-280lbs. So after the next cycle should jump pretty good. But winny is getting all the excess water out I'm sure. Best of luck bro and I will be chiming in here and there. Keep killing it bro, gotta look good on the beach bro! Haha!

  13. Quote Originally Posted by msrider

    Yeah! Gots a couple years planned. Will c after those cycle to c what I need next lol. I was thinking I could run the 2 together, hell the winny I'm on now dropped me 7 lbs, not realy what I wanted but I think after said and done long term wise I wanna b a cut 260-280lbs. So after the next cycle should jump pretty good. But winny is getting all the excess water out I'm sure. Best of luck bro and I will be chiming in here and there. Keep killing it bro, gotta look good on the beach bro! Haha!
    Yeah the winny will really dry you out! A cut 260? Damn bro that's huge! Lol my next cycle is test mast and tren with an anadrol kicker probably somewhere around feb march. I want to be a ripped 195! Haha yeah I've got holidays in January so I need to have a beach fit body lol not this soft thing I have now!

  14. Quote Originally Posted by Lukef2000

    Yeah the winny will really dry you out! A cut 260? Damn bro that's huge! Lol my next cycle is test mast and tren with an anadrol kicker probably somewhere around feb march. I want to be a ripped 195! Haha yeah I've got holidays in January so I need to have a beach fit body lol not this soft thing I have now!
    Bro that sounds like a hell of a cycle! I will prolly run some tren later and I realy hurd good things about the mast as far as veinage haha love that part. Gotta look good for those beach honeys my man keep killing it and u will b there sooner than ya think.

  15. Day 19

    Weight 86.0kg 196lb

    Dosed 18mg albuterol
    Dosed 30mg epi

    Got my liv52 Today so I upped my dosage of epi to 30mg. Will run it like this for two weeks then 40mg until I finish. Woke up at 7am and decided to go train.

    Chest tris abs

    Flat DB press
    65s x 15
    100s x 8 x 7 x 6
    90s x 7
    Superset
    Hanging leg raises
    BW x 10 x 10 x 10 x 10

    Incline DB press
    90s x 8 x 8
    80s x 10
    Superset
    Incline Leg raise hip thrusts
    BW x 10 x 10 x 10

    Flat bench
    60kg 135 x 15 x 15 x 15 ( TUT type reps)
    Superset
    Flat leg raise hip thrusts
    BW x 10 x 10 x 10

    High cable flyes
    No weight on stack but 3 x 10
    Superset
    Weighted crunches
    No weights on stack but 3 x 10

    Smith close grip bench TUT type reps
    40kg 90lb x 10 x 8 x 6

    Ez bar skull-crushers
    65 x 10 x 10 x 10

    Rope pressdowns
    No weight on stack but 3 x 10

    Overhead rope extension
    No weights on stack but 3 x 10

    Strength was down a bit but I think it's from the early morning training lol I was a bit lethargic prior.
    Cals 2477 protein 225 carbs 113 20 fibrous 123g fats... probably a bit too much peanut butter today lol.
    Hopefully over the next week things should start
    to get interesting with the increased epi dose. Start DMZ on Monday

  16. aah you lucky sumbetch you're already under 88? weighed myself this morning, im up to 91.4kgs (though i did a massive carb-up the day before), still, i was hoping to be about your weight by now! i saw the specialist today about my legs btw, ive got to get an MRI done on my legs to see what the main problem is, but ive also definitely got shin splints, though the pain from that is secondary to my damn calf pain. atleast its getting hot enough to swim though! on the one good side my overall strength seems to be shooting up (eg doing reps of 60 on the deadlift and struggling with proper form to doing easy reps on 100kg a week later), so i cant complain too much i guess.

  17. Quote Originally Posted by SkubaSteve89
    aah you lucky sumbetch you're already under 88? weighed myself this morning, im up to 91.4kgs (though i did a massive carb-up the day before), still, i was hoping to be about your weight by now! i saw the specialist today about my legs btw, ive got to get an MRI done on my legs to see what the main problem is, but ive also definitely got shin splints, though the pain from that is secondary to my damn calf pain. atleast its getting hot enough to swim though! on the one good side my overall strength seems to be shooting up (eg doing reps of 60 on the deadlift and struggling with proper form to doing easy reps on 100kg a week later), so i cant complain too much i guess.
    I've actually put on a kilo since monday. I was 85 on Monday but I think that's because I've started epi.
    Man that's gotta suck having shin splints with you calf problem! I usually get crippling shin splints but the last few bouts of cardio I've done I get a pump in the tibalus anterior but no pain so that's good
    Told you it wouldn't take long for your strength to get back up!!! When's your MRI ??

  18. I hate fu*kers that use Kilos.....I have to run to Google converter every damn time to see wasup.



    I'M NEVER GOING TO COMMIT BRAIN POWER INTO LEARNING KILOS TO LBS.........NEVER!


    ...I'm saving those brain cells for marijuana.

  19. Quote Originally Posted by epstaneman
    I hate fu*kers that use Kilos.....I have to run to Google converter every damn time to see wasup.

    I'M NEVER GOING TO COMMIT BRAIN POWER INTO LEARNING KILOS TO LBS.........NEVER!

    ...I'm saving those brain cells for marijuana.
    That's some funny **** bro!

  20. Quote Originally Posted by Lukef2000 View Post
    I've actually put on a kilo since monday. I was 85 on Monday but I think that's because I've started epi.
    Man that's gotta suck having shin splints with you calf problem! I usually get crippling shin splints but the last few bouts of cardio I've done I get a pump in the tibalus anterior but no pain so that's good
    Told you it wouldn't take long for your strength to get back up!!! When's your MRI ??
    yeah the last time i ran it my weight jumped up but so did my strength, size didnt seem noticeable, but come week 3-4 you should pretty happy with it! yeah man i love running and doing cardio but its at the point where my legs get crippled before i get any sort of fatigue, pi$$ing me off so much, but luckily now that its getting hotter than a 2 hour German porno i can do my cardio in my pool do you get like a really tight feeling running up the side of your leg? with me aside from the shin splints i get massive pain spikes just from plantar-flexion right near the ankle joint itself, followed by my soleus locking up and then the gastrocnemius feels like its swollen as fock. hahaha yeah now if only i can add 40kg to my big lifts EVERY week! ill book my MRI next week, hopefully i can find out what the fock is wrong with my legs! Hows your work routine going for you? are you back on nights now?

  21. Quote Originally Posted by epstaneman
    I hate fu*kers that use Kilos.....I have to run to Google converter every damn time to see wasup.

    I'M NEVER GOING TO COMMIT BRAIN POWER INTO LEARNING KILOS TO LBS.........NEVER!

    ...I'm saving those brain cells for marijuana.
    Haha that's funny bro! I usually convert for you guys but I was being lazy. If you've got a brain cell to spare it's 2.2lb to a kilo

  22. Quote Originally Posted by SkubaSteve89

    yeah the last time i ran it my weight jumped up but so did my strength, size didnt seem noticeable, but come week 3-4 you should pretty happy with it! yeah man i love running and doing cardio but its at the point where my legs get crippled before i get any sort of fatigue, pi$$ing me off so much, but luckily now that its getting hotter than a 2 hour German porno i can do my cardio in my pool do you get like a really tight feeling running up the side of your leg? with me aside from the shin splints i get massive pain spikes just from plantar-flexion right near the ankle joint itself, followed by my soleus locking up and then the gastrocnemius feels like its swollen as fock. hahaha yeah now if only i can add 40kg to my big lifts EVERY week! ill book my MRI next week, hopefully i can find out what the fock is wrong with my legs! Hows your work routine going for you? are you back on nights now?
    Yeah man I'm looking forward to the en of week two. Apparently that's when it starts kicking in! I've heard good things about it and want to see what the fuss is about lol! You love running!? Wtf! I hate running lol. I hate cardio in general tho. To get around shin splints work your tibialus anterior. Put a weight on your toes and go plantar flex to dorsi flex 3 sets of 15. Sounds like shin splints are the least of your problems tho lol. Man usually my shin splints feel like someone has taken a 10lb sledgehammer and attempted to break my shin bone with it lol.
    Na man I'm on days off till Monday then back on 2 days 2 nights.

  23. Day 20

    Weight 84.4kg 186lb

    Dosed 18ng albuterol
    Dosed 30mg epi

    I had a chance to weigh myself first up in the morning after a glass of water with only boxers on and 84.4kg 186lb came up so that would be quite accurate. I usually weigh myself at the gym after having 1 liter of water including bcaas pre workouts etc. Been trying out some new gyms in this new town and the one today was worse than the last one i tried. Had a sh*t workout to say the least.

    Shoulders and biceps

    Push press
    60kg 135lb x 7 x 4 x 3

    Seated DB press
    35kg 75lb x 6
    30kg 65lb x 10 x 10

    Db Side lateral raises
    17.5kg 35lb x 10 x 10 x 7

    Db Front raises
    17.5s 35lb x 10 x 9 x 7

    Cable x over rear delt flyes weight per arm
    15kg 30lb x 12 x 12 x 12

    Alternating DB curls
    20kg 45lb x 8 x 8
    17.5kg 35lb x 10

    DB hammer curls
    17.5kg 35lb x 10 x 10 x 8

    High pulley cable x over double bis
    20kg 45lb x 12 x 12 x 9
    Superset
    Ez Bar reverse curls
    25kg 55lb x 10 x 10 x 10

    Was an average workout to be honest. I wasn't feeling it at all and this gym had no air con either so considering it was 35 degrees outside it was over 40 degrees inside.
    Had a good day diet wise 2534 cals 145g carbs 25 fibrous 112g fats. Eating was slightly different today as I stayed at mum and dads and they love their breakfast. I'm usually eating from 10am onwards on day shift and days off and stop eating by 8 at night... But you can't stand the smell of bacon and eggs and not have anything so I just had eggs at 7am.
    Sides still have cotton mouth pretty bad. Haven't had a muscle cramp in a few days so that's good. Libido is a bit low. Isn't epi supposed to boost libido?

  24. Ok so diet wasn't quite as good as I planned. Literally 2 mins after i posted my girl comes out and says she made reservations at a Thai restaurant. Had chicken pad Thai instead of chicken breast and salad like I had planned out.

  25. Quote Originally Posted by Lukef2000 View Post
    Yeah man I'm looking forward to the en of week two. Apparently that's when it starts kicking in! I've heard good things about it and want to see what the fuss is about lol! You love running!? Wtf! I hate running lol. I hate cardio in general tho. To get around shin splints work your tibialus anterior. Put a weight on your toes and go plantar flex to dorsi flex 3 sets of 15. Sounds like shin splints are the least of your problems tho lol. Man usually my shin splints feel like someone has taken a 10lb sledgehammer and attempted to break my shin bone with it lol.
    Na man I'm on days off till Monday then back on 2 days 2 nights.
    yeah u get the strength coming in round then, i ran it 30mg ED week 1, 40mg ED week 2,3, and 6 and 50mg ED week 4 & 5. Definetly saw some gains on that run! hell yeah man i get all these endorphins and adrenaline and shet going on, betches dont wanna be meeting me in a dark alley thats fo sho :P haha yeah that definetly helps with the shin pslints but im afriad it'll cause the same problem im having with my calves haha. ah fair enough man, gotta love having your meal times all screwed about!
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