Fitcopforlife's mini-cut with X Factor and Peak Beta

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    Thumbs up Fitcopforlife's mini-cut with X Factor and Peak Beta


    It's that time again!! After my competition I have still been hitting the gym hard but I have seemed to "fluff" up in some places that I am not fond of

    Everybody always talks of the joys of competing and the hard core prep that we endure but fail to mention post contest can be brutal if you depleted your body too long. Some however can eat good the Monday after there show and all off-season, but I go into a binge that can last for 2 months. Don't get me wrong I still keep my protein to 275-300 gms and take my supplements but if I want a cheeseburger or pizza I do it.

    So 6 weeks from today is time for the beach and I am going to get about 10-15 lbs of this "fluff" off, and what better way to do it is with my personal favorite X Factor and tingle free time released Peak Beta by Molecular Nutrition.

    So enough of the small talk and time to work. The difference between what I call a mini-cut and contest prep for me is simple. Contest prep entails no cheating, I NEVER miss a workout or HIIT session, and my carbs never go beyond 150. My so called mini-cut is a quick cut of some problem areas and usually 6 weeks is great for me. Sometimes I might miss or juggle a few things around but everything should fit in nicely. During contest prep nothing changes, nothing is missed, and every meal is consumed.

    Weekly spilts will show in the log and my diet will be:
    Meal 1: 7 eggwhites 2 yolks 1 bowl of oatmeal
    Meal 2: Protein Shake
    Meal 3: Grilled chicken salad, 2 soft chicken wraps, or Half a roasted chicken sub
    Meal 4: 6 oz Lean red meat 8 oz sweet potato
    Meal 5: Protein Shake
    Meal 6: Can of chicken green beans or broccoli
    Meal 7: If hungry Tuna or turkey

    Other supps: Multi: ON Opti-Men 3 a day
    Pre w/o: CL White flood and Green Mag
    Protein: 2 Favorites Gaspari Myofusion or of course Xtreme Formulations Whey

    Beginning weight: 254
    Goal weight: 240-242

    Feel free to follow along and ask any questions along the way

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    Day 1


    BACK

    Great back w/o today worked on alot of lat pull downs and rowing movements. Not much else to note. Dosed 5 caps pre w/o XF and have had 2 Peak Beta and will be having 1 more tonight.

    Cardio 30 minutes 4.6 speed
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    BEAST! I'm in!

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    Quote Originally Posted by StakedCop View Post
    BEAST! I'm in!
    Awesome to have you and Congrats on the new gig in your sig When did that happen?
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    Quote Originally Posted by fitcopforlife View Post
    Awesome to have you and Congrats on the new gig in your sig When did that happen?
    Thanks man, Just a few weeks ago I'm pretty excited about it.

    So does this log mean you'll be around AM more often?

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    Looks good, might as well add one more "fit cop" to this thread!! Subbed.
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    Do you supplement with BCAA?

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    Quote Originally Posted by StakedCop View Post
    Do you supplement with BCAA?
    Yeah, mostly with whats added to my protein powder. I'd like to try a more "dedicated" BCAA product though.
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    Quote Originally Posted by StakedCop View Post
    Thanks man, Just a few weeks ago I'm pretty excited about it.

    So does this log mean you'll be around AM more often?
    Yeah, I love AM just need to dedicate myself more and what better way to is run a good log.
    Quote Originally Posted by Turbo6GN View Post
    Looks good, might as well add one more "fit cop" to this thread!! Subbed.

    Nice, great to have you along man.
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    SHOULDERS



    Military Press Smith
    145 x 17
    155 x 15
    185 x 10
    185 x 8

    Shrugs
    225 x 28
    275 x 20
    315 x 14
    365 x 10

    Rear,side,and front delt supersetted to failure with 40 lb db.

    Nice solid shoulder w/o today. Dosed 5 XF pre w/o and 1 PB. White flood and green mag also downed 45 min pre. Nothing else much to note, tomorrow will be an off day and macro's will be off a little bit. My daughter is making my favorite peanut butter chocolate cake

    Cardio: 15 minutes 4.6 speed 8.0 incline
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    When you're doing cardio at 4.6mph are you walking or is that a light run?

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    IN.
    I've never used the old school, so interested in the results.

    No homo....we gonna get some secksy pics in here? Before and after?
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    Quote Originally Posted by velocityrob View Post
    IN.
    I've never used the old school, so interested in the results.

    No homo....we gonna get some secksy pics in here? Before and after?
    Yuh!!! Pics ! I wanna see this beastly fitcop

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    Quote Originally Posted by velocityrob View Post
    IN.
    I've never used the old school, so interested in the results.

    No homo....we gonna get some secksy pics in here? Before and after?
    Quote Originally Posted by StakedCop View Post
    Yuh!!! Pics ! I wanna see this beastly fitcop
    Yep working on them and should be up the first of the week.
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    Quote Originally Posted by fitcopforlife View Post
    Yep working on them and should be up the first of the week.
    Excellent!
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    As per Rob's request my daughter's homemade choc PB cake....mmmmmmmm
    http://anabolicminds.com/forum/attac...1&d=1303784504

    And a starting pic
    [http://anabolicminds.com/forum/attac...1&d=1303784829
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    CHEST

    Pretty good workout today killed some cardio and then hit some chest. My endurance was down a bit but the Peak Beta will be kicking in soon. I was out in the sun teaching at the firing range and sweated all day. Cardio wasn't such a good idea but I made it through. Food intake was right on spot and I drank plenty of water.


    Flat Bench
    145 x 45 warmup
    185 x 30
    225 x 22 down a little lol, but can't gripe too much.
    275 x 12
    315 x 7
    365 x 4

    Incline smith
    185 x 14
    225 x 9
    225 x 8

    Peck Deck
    145 forgot how many til failure 3 sets
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    Looking beastly! What is peak beta anyway?

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    Quote Originally Posted by StakedCop View Post
    Looking beastly! What is peak beta anyway?
    It's a time released tingle free BA. Some like the tingles from BA but splochtchy skin isn't my thing

    Thanks bro...
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    Thumbs up


    Today was a great arm w/o. Killed Bi's and Tri's and I am feeling the ArA pumps already which I have missed. I started off with dumbell curls,preacher curls, and cable curls. I then hit tri's and focused on good extensions really feeling the burn. No heavy lifting today just good isolated movements.

    Dosed 5 XF pre w/o and have had 2 Peak Beta. Off days I forgot to mention I will be dosing 2-3 and playing with it a little.

    Diet was great had 3 plain chicken soft tacos for lunch and my normal eggs,chicken and red meat meals throughout the day.

    Cardio 15 min 4.6 speed
    10 8.0 incline
    5 min cool down
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    Day 8


    Sorry for the late updates, we have had some bad weather with tornadoes,hail,thunder,and rain here in East Tn. All is calm now and back to the gym. Yesterday was back here is the w/o/.

    BACK

    Lat pull down
    170 x 18
    180 x 13
    190 x 11
    205 x 8

    Seated Row
    170 x 16
    180 x 14
    190 x 11
    200 x 9
    210 x 7

    Super setted HS ISO Front pull downs and HS Low Rows 6 sets total 90 lbs.

    Great back w/o yesterday little rest between sets and the DOMS from arms and chest are setting in. I did cardio for 25 minutes and then got home and noticed the grass was finally dry enough to mow from the storms. That was a mistake because I was freaking killed after an hour from mowing and the previous w/o. Got through it and increased my protein for the night from all of the cals burned.

    Weight is down 2 lbs already which is a plus.

    Today was off, my daughter had a conference track meet and kicked butt. Daddy is proud 1 st in the 4 x 100 and 2nd in the 4 x 200 relays. Going to the regionals in a couple of weeks.

    Tomorrow will be Shoulders and some cardio.
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    Day 10


    SHOULDERS
    BM Military Press
    170 x 22
    180 x 16
    210 x 13
    220 x 12
    250 x 9

    Side DB delts
    35 x 18
    35 x 15
    40 x 11
    45 x 8

    Front DB delts
    30 x 16
    30 x 13
    35 x 10
    35 x 8

    BM Rear delt reverse pec deck
    110 x 12
    120 x 9
    120 x 8

    Cardio was 20 min treadmill 4.0 speed.

    Had a heck of a shoulder w/o yesterday they are killing me today. The original is really starting to impress me, I have not had any joint pains as of yet and I can already tell in just a weeks time the leaning effects are taking on. Although I have just lost 2 lb's I am noticing some increased vascularity already in my calves and shoulders.

    Today Sunday is off and tomorrow will be Chest.
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    Day 12


    CHEST

    Tonight was very mediocre at that, the place was packed and everyone must have been working chest. I jumped on the Smith and hit some incline and got 5 good sets. The flat bench finally cleared and I hit 4 sets on it starting at 185 and just working up to 275. I then supersetted some HS incline and peck deck so overall around 15 sets so not too bad. It just seemed everyone wanted to carry on a conversation and I got cold quick.

    So since the w/o sucked I figured I would end with some lackluster cardio and got 10 minutes

    Oh well maybe tomorrow will be better, oh yeah work also sucked today so that didn't help matters

    Dosed 5 XF pre w/o and have had 2 PB.

    Food intake was on spot and still have a meal before bed.
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    Yesterday was an off day and will be hitting Back and Bi's tonight. I hope to have some pictures by the first of next week for a 3 week mini review.
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    Day 14


    Back and Bi's

    Awesome w/o today, the ArA pumps and massive DOMS are in full gear today. My chest is still sore from Monday's workout and my arms felt like they were going to explode tonight. Popped my my pre w/o and 5 XF and here's my lifts.


    Alternating DB curls
    40 x 17
    45 x 14
    50 x 10
    60 x 7

    Preacher curls
    65 x 23
    85 x 17
    105 x 12
    125 x 6 Arms were swole by this point

    BM Curl machine
    100 x 13
    110 x 9
    110 x 8
    115 x 6

    Lat Pull Downs
    160 x 15
    170 x 12
    170 x 10
    180 x 7 1/2 lol

    I then super setted Hammer Strength Front ISO pull downs and HS Low row for 4 sets a total.

    20 total sets.....Nice!!!

    Cardio: 4.6 speed 8.0 incline 10 min
    4.6 speed 0 incline 15 min

    Meals were right on today and also to note I can tell a big difference with the Peak Beta on my endurance during the super setting, usually after that many reps and sets I peter out at the end but I hung right in there.
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    Day 15


    LEGS

    Leg Presses

    Warmed up with 4 plates each side with around 22 reps. Used real good form and felt every rep.
    Set 2:5 plates x 18
    Set 3:6 plates x 12
    Set 4:7 plates x 10
    Set 5: 8 plates x 8

    Leg Curls
    110 x 17
    120 x 14
    130 x 11
    140 x 9
    140 x 8

    Leg Extensions
    170
    180
    200
    220
    240
    all these were good deep reps and couldn't remember the totals

    Legs are jello, tonight was perfect, the gym was empty and I was in the zone. Popped my WF and 5 XF pre w/o and was ready to go. This was a real intense training session with little rest I was done in an hour. Down 1 more lb for a total of 4 which is perfect.

    Just about done with bottle #1 and am really noticing the effects particularly this week.
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    I did a cycle of XFA and the whole time took 5 caps PWO and never noticed a pump strength gains yes but no increased pump or doms. J/w HoW many grams protein do you eat a day?

    Works been crazy for me too. Call offs daily... Been working 12-16 hours and double backing all week. Sux ass but is good money lol

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    Quote Originally Posted by StakedCop View Post
    I did a cycle of XFA and the whole time took 5 caps PWO and never noticed a pump strength gains yes but no increased pump or doms. J/w HoW many grams protein do you eat a day?

    Works been crazy for me too. Call offs daily... Been working 12-16 hours and double backing all week. Sux ass but is good money lol
    Man I can't believe you didn't notice the DOMS and pumps, I take in from 250-275 gms protein. How much are you taking in man?
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    Yesterday was Shoulders and Tri's and I had a great workout. I didn't keep up with the numbers but here is what I did.

    Military press 5 sets
    DB side delts 3 sets
    DB Front delts 3 sets
    Nosebreakers 4 sets
    rope extensions 4 sets

    Cardio 25 minutes Treadmill.

    Sunday-Off HAPPY MOTHER'S DAY To all those mom's out there.

    2 1/2 weeks in so I thought I would post up some pics. Already feeling leaner but not dropping much on the scales. 3 lbs total. Diet was off and on this weekend with cookouts and drunk a couple beers Saturday night.
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    Quote Originally Posted by fitcopforlife View Post
    Man I can't believe you didn't notice the DOMS and pumps, I take in from 250-275 gms protein. How much are you taking in man?
    350-400 I eat a lot!

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    Subbed. I forgot you had this log up on AM too!
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    Sorry for the delay, had to resize.


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    DAY 18


    CHEST

    Incline Smith
    145 x 23
    195 x 16
    225 x 14
    245 x 12
    275 x 8

    Decline
    145 warmup
    185 x 18
    225 x 16
    245 x 12
    275 x 10

    Hammer Strength Incline
    3 sets
    80
    90
    100

    Peck Deck til failure
    3 sets @145

    Cardio 22 minutes. 10 min 4.6 speed 8.0 incline
    12 min 4.6 speed 0.0 incline

    Awesome chest workout today, felt really good and the pumps were out of this world. Endurance is up. Even after incline I wasn't fatigued at all for decline's. Not a single tingle with the Peak Beta and this is my 3rd bottle. Dosed 5 XF pre workout with some White Flood and was feeling great.

    Also got some good news at work today, we have been starting a fitness center for our employees and I got a big check to spend tomorrow I will feel like a kid in a candy store..Leaving out tomorrow morning for Maryville to pick out some good equipment...Stoked to say the least.

    Weight is right at 250 today and to be honest with you if I keep these pumps and vascularity I could care less if I drop another lB
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    Strong ass inclines, be sure to get the sturdiest equipment you can, putting up numbers like that!
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    Quote Originally Posted by SwolenONE View Post
    Strong ass inclines, be sure to get the sturdiest equipment you can, putting up numbers like that!
    Thanks guys, yeah I am stoked. Picked it all up today and am waiting for the rubber flooring tomorrow. I will snap some pictures hopefully after we get everthing in place tomorrow evening.

    On a side note awesome arm w/o tonight sporting my MN shirt. The gym was packed but the focus was oput of this world even after busting my hump with all the gym equipment. We picked up flat,incline,chest press,hack squat,leg press,40-110 DB, leg curl, utility bench, cable crossover,and all the attachments...shoooo no cardio tonight.

    The original XF is taking on a quicker approach than the XFA for me, just finished 1 bottle and am noticing the recomp effects earlier but the pumps are the same. Gotta love a real natty supplement that works. I preach to all my friends about ArA and like most the bigger complaint is the money,but this does it all and is worth every penny.
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    Quote Originally Posted by fitcopforlife View Post
    Thanks guys, yeah I am stoked. Picked it all up today and am waiting for the rubber flooring tomorrow. I will snap some pictures hopefully after we get everthing in place tomorrow evening.

    On a side note awesome arm w/o tonight sporting my MN shirt. The gym was packed but the focus was oput of this world even after busting my hump with all the gym equipment. We picked up flat,incline,chest press,hack squat,leg press,40-110 DB, leg curl, utility bench, cable crossover,and all the attachments...shoooo no cardio tonight.

    The original XF is taking on a quicker approach than the XFA for me, just finished 1 bottle and am noticing the recomp effects earlier but the pumps are the same. Gotta love a real natty supplement that works. I preach to all my friends about ArA and like most the bigger complaint is the money,but this does it all and is worth every penny.
    and on some sites its relatively cheap, the price varies a lot from store to store, but regardless of what they pay it is very much worth it.
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    Im admiring that vascularity, fml lol.
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    Subbed bro..Awesome pumps and vascualrity as well..I used XF a few years ago and I def remember the awesome vascualrity I had with it..Might have to run it again down the road..Good luck..

    SJ
  40. New Member
    fitcopforlife's Avatar
    Stats
    6'2"  251 lbs.
    Join Date
    Jun 2010
    Posts
    278
    Rep Power
    234
    Level
    13
    Lv. Percent
    79.03%

    Quote Originally Posted by SuppJunkie View Post
    Subbed bro..Awesome pumps and vascualrity as well..I used XF a few years ago and I def remember the awesome vascualrity I had with it..Might have to run it again down the road..Good luck..

    SJ
    Thanks man for following. Sorry for the lack of updates I took Sat and Sunday off any lifting and nursed this back. It's still a little stiff but getting better. I will post some pics of our Department's Fitness Center tomorrow.
  

  
 

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