Deadikated's Sup3r-11 Cut log [Non-Sponsored Standalone]

[deadikated]

Deadikated's Standalone Sup3r-11 Cutting log [Non-Sponsored]

So I haven't used anything since preban in 2013. I came here looking to boost a cut I've been doing for roughly 3 months. In that time I've gone from 251 (probably 20-22% bf) to 227 as of Sunday morning (15-17%) using mostly consistent diet/training + ECA for standard 2on/2off.

Since the ban happened, most of my preferred compounds seem to be much more difficult to get ahold of, so I looked into what the new slate of products had to offer. Very intriguing things on the market these days, but I've read a lot of good things about the Sup3r-11 in various cutting stacks. Couldn't seem to find much for standalone cutting logs though, and since I've become a bit of a minimalist I thought I'd do one myself.

The particulars...

Age: 30
Ht: 6'1
Wt: 227
BF: 15-17% (estimate)
Years Lifting: 14ish
Cycle Experience: 1 a year generally every other year. Mostly PH ranging from sdrol/mdrol, pheraplex (original), epistane/e-stane, hdrol, pstanz.
Have combined these in multiple stacks with great success before.
Most recent was mdrol/hdrol bridge in 2013...crazy strength and size for what was meant to be more of a recomp.

Training split:
Monday - AM: Upper Power, PM: Core Stability + Rower 30min
Tues - AM: Squats/Core Strength + Sled work (300m), PM: Leg Accessory
Wed - Rower 45min
Thurs - AM: Bench + Ropes (3x Tabata), PM: Push Hyper
Fri - AM: 3-4mi Run, PM: Pulls Hyper + Core Stability
Sat - Legs Hyper + Core Strength + Sled work (300m)
Sunday - Active Recovery or Full Rest

I often do two-a-days. I enjoy splitting up my workouts sometimes doing bigger compound movements in the AM and pairing it with cardio, and hitting the gym for mostly isolation stuff after work (or at work since I have access to a gym anytime here).

Will be doing 2 pumps of Sup3r-11 a day for 60 days.

Will be doing a full PCT...
Clomid 50/50/25/25
Sup3r PCT
Viron or LJ100 (haven't decided...recommendations?)

Have an AI on hand should I need it.

Other Supplements:
Generic Multivitamin
Morning Coffee
Cytosport 100% Whey Protein (Vanilla)

 

[deadikated]

Will be providing updates as often as possible. Every day is my goal but I'm already off to a poor start as I started Monday and this is the first time I've been able to get all this on here.

Monday: 226.8lbs
Morning:
Hang Cleans 3x135, 3x155, 3x175, 3x195
BB Bench Press 10x135, 10x185, 8x225, 5x275, 5x315, 5x335, 5x345
Pulldowns 180x12, 190x12, 200x10, 200x10
Landmine Press 70x15, 80x14, 90x12, 90x10
Meadow Rows 70x15, 80x15, 90x14, 90x12
Dip Machine 180x20, 270x15, 270x12, 270x12
Svend Press 20 x 4 x 10

PM:
Pallof Cable Press 70lb x 4 x 15
BOSU Knee Drives (Inside/outside) 4 x 10/direction/knee
Rower 30min @ 1:56.5/500m pace, 7720m

 

[deadikated]

Tuesday: no weigh in
3x30m BW lunges
Squats 135x5, 185x5, 225x5, 275x5, 315x5, 365x5, 375x5, 385x5
Decline Crunches 25lb x 4 x 10
Leg Raises BW x 4 x 15
Prowler Sled (+140lb) 10 x 30m

PM Leg Work
Hammer Strength (HS) SLDL 180x10, 240x10, 270x10, 270x10
Lunges 50lb x 6 x 30m
Back Hyperextensions 25lb x 4 x 15
Hip Flexion (multi-hip machine) 200 x 4 x 10 superset w/Hip Extensions 210 x 4 x 10
Seated Calf Raise 180lb 4 x 10 w/isometric hold at full extension and flexion

 

[deadikated]

Wednesday: no weigh in
45min Row @ 1:58.7/500m pace, 11247m

 

[Jebrook]

Subbed! Layout and plan looks solid.

 

[NewAgeMayan]

Two a day crew subbin

 

[bigsmall]

sub

 

[deadikated]

So haven't been able to get on here pretty much at all lately. But I've been keeping the log on the side so posting all the missed days now and will try to make it every other day.

Thursday 6/2
AM Workout
BB Bench Press 205x10x10
Battle Ropes 3 rounds x Tabata (4min with different variant each minute: alternating, over and back, outward circles, slams. 2min rest in between rounds)
Incline Walk 15min @ 15inc/3.0spd

PM Workout
HS Incline 180x20, 230x15, 270x12x2
HS Overhead Press 180x15, 230x12x2, 270x10
DB Skullcrushers 45x10x4 superset w/Cable Flyes 75x20x4
Cable Reverse Pressdowns 40x15x4 superset w/Pallof Press 20x15x4

 

[deadikated]

Friday 6/3
AM: 4 mile (or so) run, 36:32

PM:
Rack Pulls 135x10, 225x10, 275x8, 315x8, 365x5, 405x5x2
HS Wide Grip Rows 230x15, 270x15, 320x10x3
Upright Rows 100x12x5 superset w/BB Curls 100x12x5
Reverse Cable Flyes 15x15x4 superset w/DB Hammer Curls 65x10x4
HS Shrugs 270x15x4 superset w/DB Lateral Raise 25x12x4 (4 sec eccentric)

 

[deadikated]

Saturday 6/4
Reverse Hack Squats 270x10x2, 360x10x2, 450x10x6
GoodMorning 135x15x5
DB Step Ups 50s x8/leg x 4
Leg Extensions 120x10x10
Standing Unilateral Leg Curl 45x10x10
Leg Press Calf Raise 300x20x4
Decline Crunches 25lb x 4 x 10
Leg Raises BW x 4 x 15
Prowler Sled (+140lb) 10 x 30m

 

[deadikated]

Sunday 6/5

60min easy stationary bike for leg recovery followed by several hours at the pool

 

[deadikated]

Monday 6/6
Weigh in 225.2lbs (first weigh in since last monday. Pleased with this number so far)
Morning:
Hang Cleans 3x135, 3x155, 3x175, 3x195
BB Bench Press 10x135, 10x185, 8x225, 5x275, 5x315, 5x335, 5x345
Pulldowns 180x12, 190x12, 200x10, 210x10
Landmine Press 70x15, 80x14, 90x12, 95x10
Meadow Rows 70x15, 80x15, 90x14, 95x14
Dip Machine 180x20, 270x15, 270x12, 270x12
Svend Press 20 x 4 x 10

PM:
Pallof Cable Press 70lb x 4 x 15
BOSU Knee Drives (Inside/outside) 4 x 10/direction/knee
Rower 30min @ 1:56.2/500m pace, 7790m

 

[deadikated]

I'll add that in my first week and up till now I've felt a lot more energy (not necessarily upon waking up but generally throughout the day). However it is in my opinion that when I begin any kind of cycle, I'm generally just more amped up. I'm more excited. I'm "anxious for the gains" so to speak. So I can't say that this is the 11kt necessarily but I'll take it. Especially since I don't use pre-workouts other than coffee.

I do believe I'm waking up feeling leaner.

 

[deadikated]

Tues 6/7
No weigh in...

3x30m BW lunges
Squats 135x5, 185x5, 225x5, 275x5, 315x5, 365x5, 375x5, 385x5
Decline Crunches 25lb x 4 x 10
Leg Raises BW x 4 x 15
Prowler Sled (+140lb) 10 x 30m

PM Leg Work
Hammer Strength (HS) SLDL 180x10, 240x10, 270x10, 270x10
Lunges 50lb x 6 x 30m
Back Hyperextensions 25lb x 4 x 15
Hip Flexion (multi-hip machine) 200 x 4 x 10 superset w/Hip Extensions 210 x 4 x 10
Seated Calf Raise 180lb 4 x 10 w/isometric hold at full extension and flexion

No real changes in weights but down over a lb and maintaining strength is cool with me.

 

[deadikated]

Wednesday: no weigh in
2500m Row 8.52
1:30 seal stretch
20 Sit ups w/25lb plate
Knee drives 10/side inside and outside

2500m Row 9.07
1:30 seal stretch
20 Sit ups w/25lb plate
60 sec mountain Climbers

2500m Row 9.05
1:30 seal stretch
20 sit ups w/25lb plate
knee drives 10/side inside and outside

2500m Row 9:18
1:30 seal stretch
20 sit ups w/25lb plate
60sec mountain climbers

 

[deadikated]

Monday weigh in was 224.1

Not much change in the numbers this past week so not going to bother detailing them. Have been dealing with what I suspect to be either a stress fracture or peroneal tendinitis in the left foot for about 3 weeks. Pain is progressive but massage seems to help so I don't think it's a fracture. Had my PT look at it and she said I could consider X-rays on Monday if it continues to worsen. Because of that I've taken out running for a bit and leg day seems to be fine as the foot only has pain when pushing off (step ups vs lunges now).

So far I'm very pleased with how lean I feel upon waking and the muscle hardness I have throughout the day, let alone when I'm actually lifting. I had to use a small pin to clear out the pump though as some build up was clogging the pump and giving very inconsistent amounts. All good now