Getting into shape for summer with Alpha-T2 & OxyELITE Pro

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  1. Nice 10lb loss.
    I will work for supplements!


  2. Thanks Dragon, I can clearly see the difference.

    I hope I pull through the last 2 week like that.
    •   
       


  3. Week 5 Day 1

    So today was the first day of 1 AT2/2 OEP AM and 1/1 PM.

    And for breakfast I switched the bacon with minced beef.

    Due to unfortunate scheduleing I cannot go to gym on Thursday, so this week is gonna be:
    Monday - Biceps/Back + additional 20min cardio at the end.
    Tuesday - Triceps/Chest + additional 20min cardio at the end.
    Wednesday off
    Thursday off
    Friday Cardio
    Saturday - Shoulder/Traps/Abs
    Sunday Cardio

    Today's workout:

    Warm Up on the eliptical 10min medium speed.

    BB Curls
    10x 88lbs
    8x 99lbs
    7x 104lbs
    6x 110lbs

    BB Rows
    10x 132lbs grip under
    8x 143lbs grip under
    7x 154lbs grip under
    6x 165lbs grip under

    Dumbell Curls
    8x 35lbs
    8x 40lbs
    6x 44lbs
    6x 48lbs

    Lat Pull
    10x 165lbs
    8x 180lbs
    6x 196lbs

    Leg Lifts
    3x25

    Weightened Crunches
    15x 127lbs
    12x 143lbs
    10x 158lbs

    DL
    8x 220lbs
    8x 242lbs
    4x 264lbs

    Another eliptical 30min medium speed (~400kcal burned)

    I had to comprimise a little on the volume of the weight lifting.

  4. Nice workout bro
    I will work for supplements!

  5. Week 5 Day 2
    (Chest / Tris)

    Another weird workout for today.

    10 cardio warmup on the eliptical.

    Incline Bench
    10x 148lbs
    8x 170lbs
    6x 181lbs
    8x 148lbs

    BB Skulls
    10x 66lbs
    8x 77lbs
    7x 82lbs
    6x 88lbs

    Rope Pulls
    10x 68
    8x 72lbs
    7x 79lbs
    6x 83lbs

    Chest Machine
    10x 165lbs
    8x 187lbs
    6x 209lbs

    Leg Lifts
    3x25

    Weightened Crunches
    12x 143lbs
    12x 158lbs
    10x 174lbs

    Weightened Dips
    10x 189lbs
    8x 205lbs
    7x 220lbs

    Fly Machine
    10x 187lbs
    7x 209lbs
    6x 231lbs

    30min Cardio on the eliptical.

  6. Great workout
    I will work for supplements!
  7. An Update


    Week 5 Day 3

    That was my off day, as the gym is closed on wednesdays.

    Week 5 Day 4

    This would usually be my Chest/Tris day, but this week I got invited to a dinner at rather fancy restaurant.

    At the dinner I had all the things I shouldn't eat on my current diet.

    Foie Gras (fatty goose liver) with a caramel sauce, white bread, Cake, Ice cream. And since I am doing paleo at the moment I could list a whole lot more, but what gives...? I look at it a good cheat meal.

  8. Week 5 Day 5
    Today I decided to do Shoulder/Abs instead of cardio.

    I ended up doing more cardio.

    The workout:

    10min cario warm up on the eliptical.

    Crunches
    3x25

    Leg Lifts
    3x25

    Vertical Rows
    10x 88lbs
    8x 110lbs
    6x 121lbs
    6x 121lbs

    Shrugs
    10x 176lbs (reversed grip)
    8x 198lbs (reversed grip)
    6x 220lbs (reversed grip)
    6x 220lbs

    Weightened Crunch Machine
    15x 143lbs
    12x 158lbs
    10x 174lbs

    Torso Rotation Machine
    12x 90lbs
    11x 100lbs
    10x 110lbs

    Front Raises
    10x 22lbs
    8x 26lbs
    6x 30lbs
    6x 35lbs

    Lateral Raises
    10x 26lbs
    8x 30lbs
    6x 35lbs
    6x 39lbs

    30min cardio finish.

  9. Great workout bro
    I will work for supplements!

  10. Week 5 Day 6

    Today was another out of the ordinary workout.

    10min cardio intro

    Squats
    8x 198lbs
    8x 220lbs
    5x 242lbs
    (On the last set I just didn't have the energy/strenght...I was a little disappointed)

    Barbell Rows(single handed)
    10x 57lbs
    8x 61lbs
    6x 66lbs

    Weightened Crunch Machine
    12x 143lbs
    12x 158lbs
    10x 174lbs

    Pull ups (It's been a while)
    3x10

    Another 40min of cardio.

    The loss of strenght bothers me little, but I might just not have been my day today. I will for sure try go heavy again. Next time I'll squat, I'll try to add 10lbs.

    Another day of 1AT2/2OEP AM - 1/1 PM ahead, and next week it's OEP only 1AM/1PM.

    Again I did an ahead weigh in and I seem to have lost some weight again, but more on that tomorrow.
    •   
       


  11. I hear you on the strength mine is down after the cut. But it wont take long to get it back.
    I will work for supplements!

  12. I'm late...subbed

  13. Quote Originally Posted by Dragon93 View Post
    I hear you on the strength mine is down after the cut. But it wont take long to get it back.
    It sure isn't fun huffing and puffing trying to lift weights you were able to lift without problems.

  14. Quote Originally Posted by Superpippo View Post
    I'm late...subbed
    Welcome to the log.

  15. Week 5 day 7
    (Summary of Week 5 and Backlogging...again)

    In line with this week's onorthodox workouts I decided to finish the week the same way.

    I started with 10min cardio on the eliptical. Went on to do leg lifts(3x25).
    After that some Kickbacks 3x10x26lbs and to finish 3x10 dips bodyweight only.

    Another 40min of cardio on the eliptical.

    Done...Time to weigh in.

    Today's weight: 182lbs
    Last week's weigh in: 184lbs
    Starting Weight: 194lbs

    That's 12lbs so far...I guess at the end I will be around 180lbs straight.

    For the final week I will lay off the creatine and really try to push it. Now it's OEP only for another week and then it's picture time.

  16. Keep killing it bro.

    Fat
    I will work for supplements!

  17. Week 6 Day 1

    Started the week of with straight 60min cardio session. (835kcal burned)

  18. Week 6 Day 2
    (Biceps/Back)

    Damn today was a frustrating workout, strenght on some lifts was way down. Though I a sore lower back from the friendly wrestling I did over the weekend.

    The workout:
    10min cario warmup on the eliptical.

    BB Curls
    10x 66lbs
    8x 88lbs
    6x 99lbs

    BB Rows
    10x 132lbs
    8x 154lbs
    6x 176lbs

    Lat Pulls
    10x 165lbs
    8x 180lbs
    6x 196lbs

    Weightened Cruch Machine
    15x 127
    12x 143
    10x 158

    Back Machine
    12x 191lbs
    10x 207lbs
    10x 222lbs

    Deadlifts(This is were I failed!)
    8x 198lbs
    8x 220lbs
    4x 242lbs

    I went 20lbs lighter than usual, since my back didn't feel to great, but only 4 reps on 242lbs was frustrating.

    Dumbell Curls
    10x 35lbs
    8x 39lbs
    20x 44lbs
    22x 48lbs

    Another 20min of cardio on the eliptical to finish.

  19. Still a good workout.
    I will work for supplements!

  20. Week 6 Day 4
    (Tris/Chest)

    10min cardio warm up on the eliptical.

    Fly Machine
    10x 187lbs
    8x 209lbs
    6x 231lbs
    6x 253lbs

    Rope Pulls
    10x 68lbs
    8x 72lbs
    7x 79lbs
    6x 83lbs

    Chest Machine
    10x 165lbs
    8x 187lbs
    6x 209lbs

    Weightened Crunches
    15x 143lbs
    12x 158lbs
    12x 158lbs
    10x 174lbs

    Weightened Dips
    10x 189lbs
    9x 205lbs
    8x 220lbs
    6x 220lbs

    Incline Bench
    10x 170lbs
    8x 192lbs
    6x 203
    8x 170lbs

    BB Skulls
    9x 77lbs
    7x 88lbs
    5x 99lbs
    10x 66lbs

    Another 20min cardio to finish up.

    Today was a great workout. Strenght was up again.

  21. great workout
    I will work for supplements!

  22. Hey bro my strength is dropping some too while I cut. Like Dragon says, it will return. Taking advantage of the post diet rebound can really help gains so strength can get an even bigger boost when you start to add back
    Serious Nutrition Solutions Representative

  23. Loving the log
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    SELECT Protein
    - Ultra-Premium Blend
    ALPHAMINE - Thermogenics...Redefined

  24. Quote Originally Posted by Distilled Water View Post
    Hey bro my strength is dropping some too while I cut. Like Dragon says, it will return. Taking advantage of the post diet rebound can really help gains so strength can get an even bigger boost when you start to add back
    Thanks for the encouraging words, bro.

    Luckily I was able to keep the strength until the last week of my cut. I am sure my diet and the dropping of the creating play big role in that.

  25. Quote Originally Posted by nattydisaster View Post
    Loving the log
    Thanks

  26. Week 6 Day 5
    (Backlogging)

    I did another straight 60min cardio session on the eliptical.
    Burned around 830kcals.

  27. Week 6 Day 6
    (Shoulder/Traps/Abs)

    Today my brain seem to work on just half the capacity it usually does. I didn't bring my cellphone nor did I bring a towel to the gym. The cellphone part was benine, but what hell was I thinking not brining a towel?! After the shower, I had the pleasure of finding out how long it takes to dry yourself standing under a stationary hair dryer...the answer is 5min.

    Anyways the workout went well again. I left the squats out on Thursday, so I did them today.

    The Workout:

    10min warmup on the eliptical

    Vertical BB Rows
    10x 88lbs
    8x 99lbs
    6x 110lbs
    6x 110lbs

    BB Shrugs
    10x 176lbs
    8x 198lbs
    6x 220lbs
    6x 242lbs

    Squats
    8x 176lbs
    8x 198lbs
    8x 220lbs

    (It's funny how I can shrug more than I squat at this moment)

    Crunches
    3x30

    Leg Lifts
    3x30

    Front Raises
    10x 22lbs
    8x 26lbs
    6x 30lbs
    6x 35lbs

    Lateral Raises
    10x 26lbs
    8x 30lbs
    6x 35lbs
    6x 39lbs

    Weightened Crunch Machine
    16x 143lbs
    12x 158lbs
    10x 174lbs

    Another 17min cardio on the eliptical to finish.

  28. Nice workout. I would leave the phone home I hate it when I get a call wile working out. But you should keep an extra towel in the car.
    I will work for supplements!

  29. Week 6 Day 7
    (Backlogging)

    Another day of 1 OEP AM/ 1 OEP PM.

    Yesterday was the last* day of my cut. The workout was a simple 60min cardio on the eliptical.

    (*I seem to have messed up twice so I am left with 2 OEP Caps. Those will be used in an additional Bonus workout on Monday.)

    The Results

    Final weigh in: 181lbs
    Starting weight: 194lbs

    Current Bodyfat %: 7.5%
    Starting Bodyfat %: 11.9%


    The Images



    Conclusion

    I lost 13lbs and 4.5%BF in 6 weeks, that makes ~2lbs and 0.75%BF per week.
    In my OP, I stated my goal as 5-6%BF. I knew then I would be very hard to achieve and could only do that with absolute control over what I eat, though I had way more cheat meals during my cut that I should have, yet I have managed to shed a considerable amount of fat.

    The Get up and Go Stack (PES' Alpha-T2 stacked w/ UPS Labs OxyElite Pro) was a great stack providing the energy keep going and have the motivation to hit the gym as hard as you can.

    It's great stack that I can only recommend to people who want to shed fat/weight. Though, Unless I had 2 bottles of each, I would probably prefer to do a 4 week cut instead of a 6 weeker next time.

  30. Overtime Day 1
    (Bonus Workout)

    Since today I was planning taking a day off from gym, I didn't really have any plan. So I went on and tried one of those all body workouts, I heard so much about.

    So I decided to do a "1 set rep until failure workout".

    I started with 10min cardio on the eliptical to warm up.

    17x 66lbs EZ bar Skull Crushers
    18x 66lbs BB Curls
    17x 154lbs BB Shrugs
    21x 154lbs Squats
    25x 154lbs Deadlifts
    18x 143lbs BB Rows
    24x 165lbs Chest Fly Machine
    44x 127lbs Weightened Crunch Machine
    23x 26lbs DB Lateral Raises

    Another 10min cardio on the eliptical to finish.

    After this it's 10 days of holidays for me.
  

  
 

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