Mikes Killer Summer Cut Log - Pics

mgkoret

mgkoret

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What's up AM!

Back for another run getting ready for summer a little early.
I spent the last 8-9 months bulking and I'm ready to shed and shred into my new bod
Iv been running Epi, halo, stano, dimethabold, ect. So I know my way around the anabolics enough, but if you see anything worth changing please let me know.
Iv already started some of this and am logging thermo core for Dynamic to kick off my cut.

Plan is as follows

Weeks 1-2 : thermo core 3 ED
Weeks 3-4: clen 120mcg ED
Weeks 3 : Ostashred by hard rock supplements 2 ED
Weeks 4-9 : ostashred 3 ED
Weeks 5-6: thermo core 3 ED
Weeks 7-8: Clen 120mcg ED
Weeks 10-12: clomid 25mg ED

Support sups, oils, multis, dandelion root, olive leaf extract, garcinia, kidney bean, ect. (Work at a sup shop, easy pickings)

Diet is 400cal deficient, carb cycling 3 low 1 high. 255g protein, 50g fats.

HIIT 3x week
Lifting 6x week

Hoping to run this and drop bf% from about 15% to around 7-8% after 12 weeks, while keeping the muscle mass I gained.

Already finished week one and looking forward to the rest
 
puccah8808

puccah8808

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1st!
 
yates84

yates84

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Subbed. ready to see some good work put in!
 
mixedup

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Great I think the goals are realistic drop 7% bf while retain lbm over a 12 week period.

Your not trying to stay same weight right just preserve lean mass you already have?
 
mgkoret

mgkoret

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Week one Update

Great progress so far. Thermocore is treating me well. High energy, no jitters or crash really.
Workout this week were as follows:

Monday - pull and cardio PR deads at 350 x 4

Tuesday core and cardio
3 mile treadmill at 7.5

Wednesday chest
Flat, decline, incline, dumbbell fly, cable crossovers, hex press,

Thursday arms and cardio
2 mile treadmill 2 mile elliptical

Friday Rest

Today I'm out of town hitting the casinos for my buddies wedding. Should hit some cardio at the hotel

Diet mostly consists of
Eggs and pb for breakfast 50g
Protein mid morning 50-60g
Chicken and vegetables for lunch 40g
Bar mid afternoon 21g
Ground Turkey, fish, or steak and veggies for dinner 40-60g
Protein and carbs post workout 80g

High carb days adding in rice, sweet potatoes, and some bread to make up carbs.
 
mgkoret

mgkoret

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Great I think the goals are realistic drop 7% bf while retain lbm over a 12 week period.

Your not trying to stay same weight right just preserve lean mass you already have?
I'm looking to drop from 172 to about 165ish
Hoping the osta will help keep muscle retention and reduce catabolic effects
 
Magg0078

Magg0078

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Subbed! Interested to see the results as I will start a cut in 4-5 weeks.
 
Magg0078

Magg0078

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Basketball team is terrible this year?

Football rules anyways!
 
Magg0078

Magg0078

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I just recently moved to OKC from Springfield. So sick of OU/OSU crap. I'm just glad I'm a Thunder fan.
 
puccah8808

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I just recently moved to OKC from Springfield. So sick of OU/OSU crap. I'm just glad I'm a Thunder fan.
I visited OKC a few years ago and it was a complete culture shock!
 
mgkoret

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Did about 4 miles elliptical at 150hr and a good good mile cool down on the bike.
600cals down, and carb feeding has begun for the day!

Went trail walking with the wife when I got home from Tulsa.

No gym today, just didn't make it. Went to go get my new tattoos estimated for costs. Need to save back some of my ph money...

Loving the run. Ostashred comes in the mail tomorrow. Can't wait to add that in.
 
puccah8808

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Did about 4 miles elliptical at 150hr and a good good mile cool down on the bike. 600cals down, and carb feeding has begun for the day! Went trail walking with the wife when I got home from Tulsa. No gym today, just didn't make it. Went to go get my new tattoos estimated for costs. Need to save back some of my ph money... Loving the run. Ostashred comes in the mail tomorrow. Can't wait to add that in.

Ooooooh whatcha gonna get? I got a tattoo done in OkC and it was the crappiest tattoo ever! I'll tell you where not to go and I'm getting it covered up this month. :/
 
Magg0078

Magg0078

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Did about 4 miles elliptical at 150hr and a good good mile cool down on the bike. 600cals down, and carb feeding has begun for the day! Went trail walking with the wife when I got home from Tulsa. No gym today, just didn't make it. Went to go get my new tattoos estimated for costs. Need to save back some of my ph money... Loving the run. Ostashred comes in the mail tomorrow. Can't wait to add that in.
I'm interested in to see how the Ostashred does. I efffing hate Tulsa. I couldn't live there. I know a bad ass tat artist if you are close to Springfield.
 
mgkoret

mgkoret

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My lady designed a neat travel sleeve. Had a pretty BA compass shoulder piece, razor anchor, some Celtic scrolling, Indian arrow, and I'm getting some script on the inside of the arm
 
mgkoret

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I'm interested in to see how the Ostashred does. I efffing hate Tulsa. I couldn't live there. I know a bad ass tat artist if you are close to Springfield.
Yeah I'm really close to Springfield. What shop are they at?
 
Magg0078

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Yeah I'm really close to Springfield. What shop are they at?
Art 4 life. Downtown on S.Campbell. Johnny Chainsaw Maggard. I don't have any, but he'd be my dude.
While your down there check out Strong Gym.
 
mgkoret

mgkoret

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Day 7 finishing up week 2

Weight is down from 172 to 170, but only minimal loss of any muscle. Most definition is still there. Some of it is def from decreased glycogen storages from carb cycling.

Today will start clen. Dropping thermo core for two weeks. Also starting ostashred at 2 caps Ed. Clen at 40mcg. Def not bunk haha you can feel it almost immediately.

Monday hit chest for a good while
Decline dumbbell press 60/65/70 to failure
Incline fly 40/35/30 failure
Incline press 145 x 10 x 3
Dips, 3 sets to failure
Standard flys 3x10 @ 35
Cable pull downs 3x15 @ 60each

Killer. Did bench press burn outs 3 sets to finish out. Barely repped out 15 with 95 I was so sore. Killer.

Tuesday was abs and cardio. Standard ab circuit and ran 2.5 miles on tredmil at 7.5 plus 1/2mils sprint and 2 miles on elliptical
 
Tabascoonall

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Late Sub, can't wait to see results, its sad to think i applied to Miz i could of been lifting with you hahah
 
mgkoret

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I love osta. Just saying
Week 3 ends on Wednesday. That'll finish week one of osta

2 miles elliptical

Bench press
135 x 10
135 x 10
180 x 10
200 x 3
135 x 10 + chains

Decline dumbbell press
70s x 10

Cable pull downs
60 x 13
60 x 10
70 x 8

Curls
35 x10
35 x 10
40x 10

Hammer curls
"

Cable rows
140 x 20
140 x 20
140 x 20

Farmer walk
1/4 mile - 65s

Shoulder press
115 x 10
115 x 10

Side raises
20 to failure

I'm sure I missed something in there. I need to start logging at the gym again

Had a great workout.
Snowed in at the house but still made it to the gym
Dumped 7 inches here in MO loving it, and so is my husky hah
 
mgkoret

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That's a solid session brotha. Farmer Walks ftw!!
That means a lot coming from you man, your sessions are killer!

My tiger stripes are getting nasty... Need to fix these haha growing too fast
 
mgkoret

mgkoret

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End of week 3

3 caps thermocore
2 caps ostashred


45min cardio
Bench
145 x 15
155 x 10
190 x 4
190 x 3
145 x 5

Incline bench
145 x 10
145 + chains x 10
145 + x 5

Flys
40s x 10
3 sets

Decline dumbell press
60s x 10
65 x 10
65 x 7

Cable pull downs
60s x 13

Deads
145 x 10
235 x 10
335 x 1 PR
335 x 1 PR

Ran out of time. Ill go back tonight probably. Fasted weight at 170
 
puccah8808

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Yukon/Mustang
Oh, I've been there. I wanted to freaking claw my eyes out! Lol, OMG, it was so boring!!!! The first night we got there, my ex's mom pumped gas with the engine still running and I thought we were going to explode!!!
 
mgkoret

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Killer workout to kick off week 4

Bench
155 x 10
215 x 5
215 x 3

Weighted crunches
Max machine weight x 20 x 3

Abdominal roll out
85 x 10 x 5

Ab circuit
Flutter kicks
Leg raises
Oblique side raises
Bicycle crunches
Crossover kicks
Russian twists
Sit ups
Crunches
Sit ups to failure

Crunch machine
80x20
60x20
60x20

Shoulder press
40 x 10
40 x 10
45 x 10

Standing rows with a plate (45)
3 sets of 20

2.67 miles on elliptical at 11 inline 10 resistance

Bench (legs extended forward, abs contracted )
165 x 10
165 x 8
165 x 6

Curl machine
85 x 10
85x 10
75 x 10

Cable curl single hand
40 x 10 each
40 x 10 each
30 x 10 each

Shrugs
145 barbell shrug for 27

Monster pumps... Came home downed a 96g protein shake and ate a chicken lol
Time for a coma
 
yates84

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Killer workout to kick off week 4

Bench
155 x 10
215 x 5
215 x 3

Weighted crunches
Max machine weight x 20 x 3

Abdominal roll out
85 x 10 x 5

Ab circuit
Flutter kicks
Leg raises
Oblique side raises
Bicycle crunches
Crossover kicks
Russian twists
Sit ups
Crunches
Sit ups to failure

Crunch machine
80x20
60x20
60x20

Shoulder press
40 x 10
40 x 10
45 x 10

Standing rows with a plate (45)
3 sets of 20

2.67 miles on elliptical at 11 inline 10 resistance

Bench (legs extended forward, abs contracted )
165 x 10
165 x 8
165 x 6

Curl machine
85 x 10
85x 10
75 x 10

Cable curl single hand
40 x 10 each
40 x 10 each
30 x 10 each

Shrugs
145 barbell shrug for 27

Monster pumps... Came home downed a 96g protein shake and ate a chicken lol
Time for a coma
I would need to eat a whole chicken after that workout too! Good money bro
 
mgkoret

mgkoret

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How's the body comp changes coming along?
They're coming along. I can tell more in my legs and arms as far as definition goes. I think it will take more time than three weeks to see anything significant in the torso. Upper abs and lines are starting to develop with pump though. Only on week 2 of 8 for the osta so I'm looking forward to more
 
mgkoret

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Day 25 - mid week 4 recap

Had a decent workout yesterday with the wife. Friday ended up being a rest day due to ice. Took us 2 hours to get home on a drive that normally takes us 30min. Missouri hills and ice are unforgiving.

Saturday hit some good chest. Mostly heavy lifts/low reps with the guys. Always trying to one up each other

Circuit with the lady

Decline sit ups (20)
Squats (BW) (20)
Curls / 30/30/35 x 10
Side raises 15/15/20 x 10
Shoulder / arm extension thingys... 15s for 15 circle motions. Not going into detail on those. They were good but idk how to explain them
Triceps overhead extension 60/65/75 x 10
Cable fly 60/70/70 x 10
Lady - lunges
Me - Incline Bench 165 x 10

3 circuits - no rest period

By this point I was BSing and lifting heavy junk with the guys and she was ready to head out.

Sunday was mute. Sucked. Zero energy haha

Deads
145 x 10
235 x 10
235 x 10

Calf raises
275 x 20
275 x 20

Smith Machine Leg Press Wide Stance

285 x 10
335 x 10
335 x 7

Squats
145 x 10
145 x 10
(Pulled something in the groin in those smith presses, went light and started to feel some strain so I stopped here)

Incline bench cause I can
205 x 5
205 x 5
235 x 1 PR
 
Dma378

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Solid mash up session with a PR thrown in at the end for good measure!!
 
mgkoret

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End of Week 4
Done with thermocore. It was a decent product but I wasn't overly impressed. I give it a 7/10.
Starting Clen again tomorrow. Love that shiz. I'll be at 120mcg straight in. Ostashred still at 2 caps a day (25mg osta ED)

Chest/Tris

Circuit
Flat bench
165 x 10
145 x 10
125 x 10

Tricep rope Pulldown
60 x 10
50 x 10
40 x 10

3 circuits. 2 min rest between circuits

Incline bench press
145 x 10
145 x 10
145 x 10
SUPERSET
Cable fly
60 x 10
60 x 10
70 x 10

Dumbbell fly
35 x 10
40 x 10
40 x 10

Abs cable crunch
Max x 20
Max x 20
SUPERSET
Obliques crossovers
40 x 10 each side
40 x 10 each side

Elliptical at 11 track 11 resistance for 18min. 250 cals burned
 
mgkoret

mgkoret

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Well good news and bad new.
Good news is the US Government just returned all the money I paid them and I can pay off all my credit cards and my finances ring
Bad news is my car would start tonight so no gym for me and 3 hours under the hood tracking down fuses and wires.
Total frustration.

Being back on clen was invigorating though haha have a heart rate monitor so I'll be tracking that from here forward
 

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