Lukes epic Cut! - AnabolicMinds.com

Lukes epic Cut!

Page 1 of 10 1236 ... Last
  1. Professional Member
    Lukef2000's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Jul 2011
    Posts
    4,435
    Rep Power
    1857790

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Lukes epic Cut!


    This will be my personal log of my cut. I am in a contest with skubasteve89 and theres a separate thread for that. in this log i will be posting my workouts, calories, macros etc etc etc.

    My current weight is 88.3kg 194lb. been lifting about three years but have been sidelined for about a year total due to various injuries. My goal is to get down to around 177 at sub 10%. im sitting between 15 - 17% at the moment.

    My current lifts are
    Deadlift 405 x 2
    Squat 330 x 5
    bench 265 x 7
    Db shoulder press 80s x 10
    This is how ill be gauging whether im losing any muscle or not. ill be monitoring these lifts closely.

    I will be dosing Albuterol at 18mg per day for 60 days (three bottles) and after four weeks ill be adding in epi and dmz providing my bloodwork comes back all good as i did cycle a couple months ago. I also switched over to Leangains yesterday so hopefully i can keep that up with my awkward work schedule as it does work well for me.

  2. Professional Member
    Lukef2000's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Jul 2011
    Posts
    4,435
    Rep Power
    1857790

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Day one

    Dosed 18mg albuterol

    weight 88.3

    Back day

    Bw chins
    Bw x 12 x 12 x 10

    Lat pulldowns (weight per side)
    50kg 110lb x 7
    45kg 100lb x 9
    40kg 90lb x 9

    Bent Over rows
    100kg 225lb x 5 PR! WTF lol
    90 kg 198lb x 8 x 7
    80kg 176 x 10
    60kg 135lb x 12

    T bar rows
    100kg 225lb x 7
    90kg 198lb x 8
    80kg 176lb x 9
    60kg 135lb x 15

    Straight bar pulldowns
    54.5kg 120lb x 15 x 13 x 12

    went back with the mrs in the arvo for a liss cardio session for 250cal burn
    I started leangains IF today.... so hungry all day lol! Calories ended up at 2491 with 300g protein 118g carbs 23 fibrous and 99g fats. hope my body adjusts to this IF thing quickly i dont like being hungry lol
  3. Professional Member
    Lukef2000's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Jul 2011
    Posts
    4,435
    Rep Power
    1857790

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Day two

    Dosed 18mg Albuterol

    weight 87.4kg 192lb WTF thats 2lb overnight my weight hasnt moved in 4 weeks at all...

    Shoulders traps and calves

    DB shoulder press
    35kgs dbs 77lb x 11 x 9 x 8

    Standing BB shoulder press / push press ( start off strict form but as i fatigue i turn it into a push press )
    50kg 110lb x 9 x 7
    40kg 90lb x 9

    DB Front taise
    17.5kg dbs 40lb x 8
    15kg dbs 35lb x 9 x 8

    Side lateral raises
    15kg dbs 35lb x 7
    12.5kg 25s x 10 x 10

    Rear delt flyes no weights on machine but 3 x 12

    DB Shrugs
    50kg dbs 110lb x 10 x 10 x 10

    Smith Machine Shrugs
    100kg 225lb x 10 x 10 x 10

    Leg Press calv e raise
    120kg 265lb x 12 x 12 x 12
    superset
    sh!t squats
    bw x 15 x 15 x 15

    2nd day of IF today.... still starving but my bodys adjusting as today was not as bad as yesterday. Broke my fast with 500g chicken with stirfry sauce a cup of rice, 200g mixed veges, 2 scoops myofusion and 4 teaspoons of dextrose. My other big meal was 500g rump steak with 200g mixed veges lol so over a kg of meat. calories 2628 for the day

    Taking the next couple days off training as im doing some mines rescue training and its pretty intense so nill be burning a fair few calories.
    •   
       

  4. Professional Member
    Lukef2000's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Jul 2011
    Posts
    4,435
    Rep Power
    1857790

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    My starting pics taken day two at 87.4 kgs 192.6 kgs down 2lb in a day

    Name:  image-1428550730.jpg
Views: 909
Size:  513.5 KB



    Name:  image-2005987384.jpg
Views: 909
Size:  425.8 KB



    Name:  image-4114738736.jpg
Views: 921
Size:  472.5 KB



    Name:  image-833415697.jpg
Views: 920
Size:  490.8 KB



    Name:  image-2556279617.jpg
Views: 901
Size:  426.8 KB
  5. Elite Member
    Danb2285's Avatar
    Stats
    6'0"  217 lbs.
    Join Date
    May 2012
    Posts
    6,373
    Rep Power
    5892096

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    In it man
    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
  6. Senior Member
    msrider's Avatar
    Stats
    6'2"  220 lbs.
    Join Date
    Jun 2012
    Posts
    2,911
    Rep Power
    1378549

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    In bro! Always wondered how good albuteral is. Get ur game face on
  7. New Member
    SkubaSteve89's Avatar
    Stats
    6'3"  187 lbs.
    Join Date
    Jun 2011
    Posts
    207
    Rep Power
    1811

    Reputation

    subbbbed! lets see who shall win this one! ill do up my log and link u to it tonight just gotta get my measurements taken
  8. Elite Member
    howwedo107's Avatar
    Stats
    5'8"  200 lbs.
    Join Date
    Dec 2011
    Posts
    5,306
    Rep Power
    1941542

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Deff in broski!!!
    Email me for free prodigy samples
    Ricky@pni-online.com
    www.pni-online.com
  9. Professional Member
    Lukef2000's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Jul 2011
    Posts
    4,435
    Rep Power
    1857790

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Quote Originally Posted by Danb2285 View Post
    In it man
    Thanks for coming along bro!

    Quote Originally Posted by msrider View Post
    In bro! Always wondered how good albuteral is. Get ur game face on
    Game face is ON lol! yeah ive heard good things about it aye i just hope it helps me get rid of this fat!

    Quote Originally Posted by SkubaSteve89 View Post
    subbbbed! lets see who shall win this one! ill do up my log and link u to it tonight just gotta get my measurements taken
    Yes it should be an interesting little showdown !

    Quote Originally Posted by howwedo107 View Post
    Deff in broski!!!
    good to have you here bro! hope i can get as lean as you!
  10. Professional Member
    Lukef2000's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Jul 2011
    Posts
    4,435
    Rep Power
    1857790

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Day 3

    Weight not recorded

    Dosed 18mg albuterol

    Taking today off from weights as i spent the whole day training for mines rescue firefighting. Tomorrow ive got rope rescue, road accident rescue and breathing apparatus. Should be fun draining but fun! Diet was pretty spot on 2190 calories 227g protein 103g carbs 25 fibrous 101g fats.
    Im beat its 730 at night and im off to bed
  11. Professional Member
    Lukef2000's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Jul 2011
    Posts
    4,435
    Rep Power
    1857790

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Day 4

    Weight not recorded

    Dosed 18mg albuterol

    Had another day off today but fock me it was like a day of cardio. I'm glad I only have to do this twice a year lol. I started getting paranoid about muscle loss so I drank 30g xtend over the three hours leading up to breaking my fast.
    My girl organised a catchup with some friends after work today at an Italian restaurant.... Had steak, prawns and garlic mash so I probably ate a bit more than I should but I would have still been in a deficit by a fair bit. I'd only eaten 1800 cals prior to dinner so I'm not worried.
    Back into the gym tomorrow with the big three. Heavy squats, heavy deads and heavy bench. Can't wait. Also check my weight tomorrow. I've been pi$$ing about 30 times a day for the last three days so I'm expecting a drop in weight.
  12. Professional Member
    Lukef2000's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Jul 2011
    Posts
    4,435
    Rep Power
    1857790

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Day 5

    Weight 86.5 190lb down 4lb in 5 days lots of water

    Will dose more than 18mg albuterol today as I'll be awake for almost 24 hours, will more than likely be 30mg.

    Today is my changeover between day shift and night shift.
    I'm extending my fast until 4pm which will be 20 hrs then I'll have a 12 hour feeding window. For the next three nights I'll be doing 12 hours fasting and 12 hours feeding due to working 13 hour night shifts. My feeding window won't start for another 4 hours so I'll update diet later.
    I think it's about time for a carb up. Usually around the five day mark I start to feel quite flat and wornout when I've been depleting myself of carbs so I'm going to blow my diet macros for today.
    My body is sore. Every muscle in my body is tender from the last couple days. I decided against going heavy and decided I'd do a bit of volume. Nice and light.

    Big three day
    Deadlift
    60kg 135lb x 20 x 15
    80kg 175lb x 15 x 12
    100kg 225lb x 12

    Squat
    60kg 135lb x 20 x 15
    80kg 175lb x 12 x 12
    100kg 225lb x 12

    Bench press
    60kg 135lb x 15 x 15
    80kg 175lb x 12 x 12

    Like I said light. But I didn't want to push muscles that are already sore. Hopefully be back into it tomorrow
  13. New Member
    SkubaSteve89's Avatar
    Stats
    6'3"  187 lbs.
    Join Date
    Jun 2011
    Posts
    207
    Rep Power
    1811

    Reputation

    Quote Originally Posted by Lukef2000 View Post
    Day 5

    Weight 86.5 190lb down 4lb in 5 days lots of water

    Will dose more than 18mg albuterol today as I'll be awake for almost 24 hours, will more than likely be 30mg.

    Today is my changeover between day shift and night shift.
    I'm extending my fast until 4pm which will be 20 hrs then I'll have a 12 hour feeding window. For the next three nights I'll be doing 12 hours fasting and 12 hours feeding due to working 13 hour night shifts. My feeding window won't start for another 4 hours so I'll update diet later.
    I think it's about time for a carb up. Usually around the five day mark I start to feel quite flat and wornout when I've been depleting myself of carbs so I'm going to blow my diet macros for today.
    My body is sore. Every muscle in my body is tender from the last couple days. I decided against going heavy and decided I'd do a bit of volume. Nice and light.

    Big three day
    Deadlift
    60kg 135lb x 20 x 15
    80kg 175lb x 15 x 12
    100kg 225lb x 12

    Squat
    60kg 135lb x 20 x 15
    80kg 175lb x 12 x 12
    100kg 225lb x 12

    Bench press
    60kg 135lb x 15 x 15
    80kg 175lb x 12 x 12

    Like I said light. But I didn't want to push muscles that are already sore. Hopefully be back into it tomorrow
    fuuuaarrk killin it brah! i dont think ive dropped any weight so far since i still look fat as a sumo with constipation, all thats changed in the last 5 days is that im a hungry fat b*stard, my legs have been giving some serious grief to the point where one cardio session on monday has still got me hobbling around today, ive adapted by cutting all carbs except for 50g of cornflakes in the morning and upping the meat and veggies, still leaves me wanting more though. 6 weeks in should be good though this cripple will be giving you a run for yer money!
  14. Professional Member
    Lukef2000's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Jul 2011
    Posts
    4,435
    Rep Power
    1857790

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Quote Originally Posted by SkubaSteve89

    fuuuaarrk killin it brah! i dont think ive dropped any weight so far since i still look fat as a sumo with constipation, all thats changed in the last 5 days is that im a hungry fat b*stard, my legs have been giving some serious grief to the point where one cardio session on monday has still got me hobbling around today, ive adapted by cutting all carbs except for 50g of cornflakes in the morning and upping the meat and veggies, still leaves me wanting more though. 6 weeks in should be good though this cripple will be giving you a run for yer money!
    Lol u wouldn't be worried bro I'm sure it's just my body flushing all the excess water out. My weight will be back up tomorrow after my carbup today im sure. Try doing some LISS type cardio after your weight sessions. Keep your heartrate below 130bpm. Hopefully your shins should hold up with the low impact haha I'm feeling you on the hunger bro. This IF is killing me!
  15. New Member
    SkubaSteve89's Avatar
    Stats
    6'3"  187 lbs.
    Join Date
    Jun 2011
    Posts
    207
    Rep Power
    1811

    Reputation

    Quote Originally Posted by Lukef2000 View Post
    Lol u wouldn't be worried bro I'm sure it's just my body flushing all the excess water out. My weight will be back up tomorrow after my carbup today im sure. Try doing some LISS type cardio after your weight sessions. Keep your heartrate below 130bpm. Hopefully your shins should hold up with the low impact haha I'm feeling you on the hunger bro. This IF is killing me!
    haha it better be, i dont want to go through all this crap just to lose hardcore :P yeah i like LISS training, believe it or not THAT was what killed my legs! i thought it do it for about 25 minutes just to get back into the swing of things and take it slow, my legs were perfectly fine during and after the session, it was just the next day that it started to hurt and after doing just 4 sets of deadlifts i had spasms in the back of my hamstrings and calves ill be seeing the specialist on the 23rd about it though so until then ill just be high protein high fat heaps of green veggies and very low carb. Yeah man im not looking forward to trying IF for that one reason, though everyone that has done it loves it after 3 weeks so might as well get with the pack
  16. Professional Member
    Lukef2000's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Jul 2011
    Posts
    4,435
    Rep Power
    1857790

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Quote Originally Posted by SkubaSteve89

    haha it better be, i dont want to go through all this crap just to lose hardcore :P yeah i like LISS training, believe it or not THAT was what killed my legs! i thought it do it for about 25 minutes just to get back into the swing of things and take it slow, my legs were perfectly fine during and after the session, it was just the next day that it started to hurt and after doing just 4 sets of deadlifts i had spasms in the back of my hamstrings and calves ill be seeing the specialist on the 23rd about it though so until then ill just be high protein high fat heaps of green veggies and very low carb. Yeah man im not looking forward to trying IF for that one reason, though everyone that has done it loves it after 3 weeks so might as well get with the pack
    Man that sucks. I suppose I can't really complain about shin splints then lol All else I can suggest is to keep your heartrate up by doing dropsets, supersets, giant sets circuits etc etc cardio by weights so your saying I'm going to be hungry for three weeks???? Fock.
  17. Professional Member
    Lukef2000's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Jul 2011
    Posts
    4,435
    Rep Power
    1857790

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Total calories for my carbup are 3528 276g pro 249g carbs and 119g fats... Feel like a fat focker!!
  18. New Member
    SkubaSteve89's Avatar
    Stats
    6'3"  187 lbs.
    Join Date
    Jun 2011
    Posts
    207
    Rep Power
    1811

    Reputation

    Quote Originally Posted by Lukef2000 View Post
    Man that sucks. I suppose I can't really complain about shin splints then lol All else I can suggest is to keep your heartrate up by doing dropsets, supersets, giant sets circuits etc etc cardio by weights so your saying I'm going to be hungry for three weeks???? Fock.
    haha yeah, though some pt guy in the internet got ripped just on IF with weight training and zero cardio, so i guess if the diet is 100% the whole time i can still get back into shape - just means im going to be hungry the whole time haha! Yeah i think 3-4 weeks is how long it takes for your body to adapt to any new stress or influence, i hate this hunger too man i just wish i could bulk the entire time!
  19. Professional Member
    Lukef2000's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Jul 2011
    Posts
    4,435
    Rep Power
    1857790

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Quote Originally Posted by SkubaSteve89

    haha yeah, though some pt guy in the internet got ripped just on IF with weight training and zero cardio, so i guess if the diet is 100% the whole time i can still get back into shape - just means im going to be hungry the whole time haha! Yeah i think 3-4 weeks is how long it takes for your body to adapt to any new stress or influence, i hate this hunger too man i just wish i could bulk the entire time!
    I think I may have read that same article actually. Well I'm almost a week in and the hunger pains are nowhere as severe as day 1-3 so that's good. Haha yeah man bulking is the way alright! Every couple hours you get to scoff!!
  20. Professional Member
    Lukef2000's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Jul 2011
    Posts
    4,435
    Rep Power
    1857790

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Day six

    Weight 192 -2

    Dosed 18mg albuterol

    I'm Back up a couple lbs after my carbup last night which was expected but I'm still down 2lb in six days. Progress.
    struggled through my workout today. I over slept and woke up at the time I was supposed to be in the gym lol. Had a hard time getting into it as I rely on my pwo to get me motivated and I didn't have time to have it so....
    Shoulders traps and calves

    DB shoulder press
    35kg dbs 80lb dbs x 9 x 8 x 7

    Side lateral raises
    15kg dbs 35 lb dbs x 8
    12.5 dbs 30 lb dbs x 10 x 9

    Front DB raises
    15kg dbs 35lb dbs x 10 x 10 x 8

    Rear delt flyes
    No weights on the stack but 3 x 12

    Smith shrugs
    100kg 225lb x 12 x 12 x 12

    Superset
    Standing calve raise
    108kg 240lb x 12 x 10 x 9
    Sh1t squats
    BW x 15 x 15 x 15

    Had to cut some volume out as I ran outta time. Only had 40mins by the time I got there. All good tho. Calories a bit high today as I have been rather disorganized with prepared my food. The day that I normally prepare my food I was fasting for 20 hrs and was trying not to think about food lol. 2600 cals 280g protein 154g carbs 32 fibrous and 90g fats.
  21. Elite Member
    Danb2285's Avatar
    Stats
    6'0"  217 lbs.
    Join Date
    May 2012
    Posts
    6,373
    Rep Power
    5892096

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Everything's looking pretty good so far man. Keep it up. Eventually you'll get into a routine of doing things like making food and stuff and it will become 2nd nature. I hear u on the relying in a PWO I have to have one lol
    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
  22. Professional Member
    Lukef2000's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Jul 2011
    Posts
    4,435
    Rep Power
    1857790

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Quote Originally Posted by Danb2285
    Everything's looking pretty good so far man. Keep it up. Eventually you'll get into a routine of doing things like making food and stuff and it will become 2nd nature. I hear u on the relying in a PWO I have to have one lol
    Thanks bro. I'm usually pretty good but since it's my first week of IF I can't put myself through cooking whilst fasting because I'll end up breaking and eating lol. Haha yeah man pwos are a must for me especially when I'm on nights and I've to train as soon as I get up!
  23. New Member
    SkubaSteve89's Avatar
    Stats
    6'3"  187 lbs.
    Join Date
    Jun 2011
    Posts
    207
    Rep Power
    1811

    Reputation

    liftin' weight like a freight train, buildin muscle! haha you know whats sad? im using what you shoulder press in each hand as my total weight for my flat d-bell bench (well ok im using two 20's but close enough). though i should just be thankful that my shoulder didnt explode, im hoping week 2 i can up the weights a bit and go heavier Diet update: since my legs are basically useless ive dropped out all carbs in my diet except the sugar from milk (12g) in my breakfast and post-wrokout shake, and after 4 days of doing this i have to the conclusion that this suuuuuucks! hopefully the scale reading on monday will be of some comfort which ill post up in our comp thread
  24. Professional Member
    Lukef2000's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Jul 2011
    Posts
    4,435
    Rep Power
    1857790

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Quote Originally Posted by SkubaSteve89
    liftin' weight like a freight train, buildin muscle! haha you know whats sad? im using what you shoulder press in each hand as my total weight for my flat d-bell bench (well ok im using two 20's but close enough). though i should just be thankful that my shoulder didnt explode, im hoping week 2 i can up the weights a bit and go heavier Diet update: since my legs are basically useless ive dropped out all carbs in my diet except the sugar from milk (12g) in my breakfast and post-wrokout shake, and after 4 days of doing this i have to the conclusion that this suuuuuucks! hopefully the scale reading on monday will be of some comfort which ill post up in our comp thread
    Haha well bro you've had over a year off! I'm sure you'll be back throwing heavy sh*t around in no time!! I'm not really doing any cardo either bro I'm hoping I can drop bf without it at the start add it in later when weight loss stops. Hahaha I agree man adjusting to a cutting diet sucks. Bad.
  25. New Member
    SkubaSteve89's Avatar
    Stats
    6'3"  187 lbs.
    Join Date
    Jun 2011
    Posts
    207
    Rep Power
    1811

    Reputation

    Quote Originally Posted by Lukef2000 View Post
    Haha well bro you've had over a year off! I'm sure you'll be back throwing heavy sh*t around in no time!! I'm not really doing any cardo either bro I'm hoping I can drop bf without it at the start add it in later when weight loss stops. Hahaha I agree man adjusting to a cutting diet sucks. Bad.
    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?
  26. Professional Member
    Lukef2000's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Jul 2011
    Posts
    4,435
    Rep Power
    1857790

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    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.
  27. Professional Member
    Lukef2000's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Jul 2011
    Posts
    4,435
    Rep Power
    1857790

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    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!
  28. Senior Member
    msrider's Avatar
    Stats
    6'2"  220 lbs.
    Join Date
    Jun 2012
    Posts
    2,911
    Rep Power
    1378549

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    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!
  29. Professional Member
    Lukef2000's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Jul 2011
    Posts
    4,435
    Rep Power
    1857790

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    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.
  30. Senior Member
    msrider's Avatar
    Stats
    6'2"  220 lbs.
    Join Date
    Jun 2012
    Posts
    2,911
    Rep Power
    1378549

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    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.
  31. Professional Member
    Lukef2000's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Jul 2011
    Posts
    4,435
    Rep Power
    1857790

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    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
  32. Professional Member
    Lukef2000's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Jul 2011
    Posts
    4,435
    Rep Power
    1857790

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    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.
  33. Professional Member
    Lukef2000's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Jul 2011
    Posts
    4,435
    Rep Power
    1857790

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    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.
  34. New Member
    SkubaSteve89's Avatar
    Stats
    6'3"  187 lbs.
    Join Date
    Jun 2011
    Posts
    207
    Rep Power
    1811

    Reputation

    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.
  35. Professional Member
    Lukef2000's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Jul 2011
    Posts
    4,435
    Rep Power
    1857790

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    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
  36. New Member
    SkubaSteve89's Avatar
    Stats
    6'3"  187 lbs.
    Join Date
    Jun 2011
    Posts
    207
    Rep Power
    1811

    Reputation

    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
  37. Diamond Member
    LiveToLift's Avatar
    Stats
    5'9"  185 lbs.
    Join Date
    Oct 2011
    Posts
    13,466
    Rep Power
    9611360

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    I'll follow.. Looking good so far man!
    PES Representative
    http://pescience.com/insider http://facebook.com/pescience
  38. Professional Member
    Lukef2000's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Jul 2011
    Posts
    4,435
    Rep Power
    1857790

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Quote Originally Posted by LiveToLift
    I'll follow.. Looking good so far man!
    Thanks for joining LTL!
  39. Elite Member
    Danb2285's Avatar
    Stats
    6'0"  217 lbs.
    Join Date
    May 2012
    Posts
    6,373
    Rep Power
    5892096

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    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
  40. Professional Member
    Lukef2000's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Jul 2011
    Posts
    4,435
    Rep Power
    1857790

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    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.
  •   

      
     

Similar Forum Threads

  1. Critique My cutting stack.
    By DreamWeaver in forum Anabolics
    Replies: 29
    Last Post: 04-25-2003, 07:31 AM
  2. PH's for a cutting?
    By Aneas in forum Anabolics
    Replies: 77
    Last Post: 04-15-2003, 05:57 PM
  3. Cutting/Water retention
    By Shake in forum Anabolics
    Replies: 3
    Last Post: 11-12-2002, 07:26 PM
  4. Cutting question.
    By Shake in forum Anabolics
    Replies: 16
    Last Post: 11-10-2002, 06:39 PM
  5. Cutting and 1-test/4-AD
    By dodgeee-O in forum Anabolics
    Replies: 13
    Last Post: 11-06-2002, 10:13 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in