12 wk cut - PES Alpha T2, Shift, Anabeta & Erase Pro with Oxyelite Pro/EAS stack.

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  1. tues feb 29 (Day 16)

    German Volume Training. Pull Day. Back & Biceps.

    BACK. Dumbell rows

    sets 1 - 5. 100lbs dbell . 10reps per side . 50 reps per side total.
    sets 6 - 10. 110lbs dbell. 10 reps per side. 50 reps per side total.

    BICEPS. Straight Bar Curl.

    sets 1 - 3. 50lb bar . 10 reps per set. total 30 reps
    sets 4 - 6. 60lb bar . 10 reps per set. total 30 reps
    sets 7 - 10. 70lb bar. 10 reps per set. total 40 reps.

    started low with straight bar curl as biceps already had a good pump from the 10 sets of dumbell rows.
    this is my first week doing GVT (intend to do it for 4 weeks total). Ideally for the whole 10 sets, weight should be same throughout i.e. 50 - 60%
    of 1 rep max. I keep on increasing weights as im still trying to gauge what is ideal for me to do in 10 sets while maintaining good strict form.


  2. Quote Originally Posted by halfhuman View Post
    subbd buddy...Where the before pics? put em up!!
    pic 1 posted. 2 weeks after begin cut.
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  3. sub'd ...

  4. Quote Originally Posted by wasme View Post
    sub'd ...
    welcome aboard bro.

  5. weds mar 01 . day 17 . wk 3

    quads/calves . GVT.

    squats on smith machine
    sets 1 - 5 . 45lbs per side. 10 reps per set. 50 reps total
    sets 6 - 10, 70lbs per side. 10 reps per set. 50 reps total. INSANE BURN at sets 8, 9 & 10 though weight was only 140lbs.

    decided to further destroy my legs doing 3 sets of leg press. 540lbs. 8 reps per set.

    CALVES . standing calf raise machine.

    150lbs. 10 x 10 . 100 reps total.
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  6. Thurs. Mar 02. Day 18. wk 3

    PUSH DAY on German Volume Training. Chest/shoulders/Tris.

    CHEST - Iso Wide Machine.
    sets 1- 5 . 90lbs per side. 10 reps per set. 50 reps total
    sets 6-10. 135lbs per side. 10 reps per set. 50 reps total

    SHOULDERS - Front Press Smith Machine.
    sets 1 - 3. 45lbs per side. 10 reps per set. 30 reps total
    sets 4 - 6. 70lbs per side. 10 reps per set. 30 reps total
    sets 7 - 10. 90lbs per set. 10 reps per set. 40 reps total.

    TRIS - V pushdown.

    sets 1 - 10. 230lbs . 10 reps per set. 100reps total.

  7. Friday Mar 03. Day 19. Wk 3

    PULL DAY. German Volume Training. Back/Biceps

    BACK - Iso row machine.
    sets 1 - 5. 90lbs per side. 10 reps per set. 50 reps total.
    sets 6 - 10. 135lbs per side. 10 reps per set. 50 reps total.

    BICEPS. - Machine Preacher Curls.
    sets 1 - 3. 45lb plate. 30 reps total
    sets 3 - 6. 90lbs. 30 reps total
    sets 7 - 10. 105lbs. 40 reps total.

    FOREARMS. BackWrist Curl
    sets 1 - 10. 110lb straight bar. 100reps total.

  8. Sunday. Mar 04. Day 21. Wk 3.

    CARB - LOAD DAY.

    my bad fellas. screwed up my dates last week as u can see from the above posts.

    ANywaz, cardio AM. 1 hr walk on treadmill - moderate to max incline .

    weight before carb load = 223.0.
    weight last sunday (day 14) before carb load = 225.4

    therefore, weight loss wk 3 = 2.3lbs !!

    Unfortunately, waistline remains at 41 inches !! damn !!
    And a trainer measured my body fat percentage using a hand-held device - measured at 29% !! double damn !!
    (i question the accuracy of that device ....... but hey, its gonna get below 20%, 15% then 10%. im not dissapointed.
    It is what it is, and just gives me the drive to push even harder but smarter.)

    im losing roughly 2 lbs per week since i began the cut; Diet is spot on; so i AM on the right track !!!

    Now lets go eat some pancakes !!! (carb load y'all )

  9. That is one hell of a stack, how did I miss this?!

    In the excitement I am going to overlook that you are changing the GVT formula which is sacrilegious lol.
    PEScience Representative
    http://pescience.com/insider
    http://selectprotein.com

  10. Quote Originally Posted by bdcc View Post
    That is one hell of a stack, how did I miss this?!

    In the excitement I am going to overlook that you are changing the GVT formula which is sacrilegious lol.
    guilty as charged LOLZ.

    im just trying to get my base weights for the different exercises then ill do same weight for whole 10 sets intend to do GVT for 4 weeks only.

  11. Wk 4 . Mon Mar 05 - Sunday Mar 11.

    Im just gonna do a summary here of what transpired the past week.

    Followed German Volume Training as Week 3

    monday/thurs - push. Chest/Shoulders/tris
    Tues/Fri - pull. back/bi. added forearms
    Weds - quads/calves
    Sat - hams/calves

    cardio tues - sunday. AM before breakfast. HIIT.

    review - stronger in all areas except quads. bummer ! broke a knee high school days so it plays up now n then. i tried to work around
    it blasting heavy on leg extensions.

    weight sunday morning before carb load - 223lbs. ( no change from last week !!)
    waist measurememt before carb load - 40 inches. ( 1 inch down from end of week 3 )

    THEREFORE FOR THE FIRST 4 WEEKS ON MY STACK:

    wk 1 starting weight = 230 . end wk 4 = 223. Loss of 7 lbs
    waist begin wk 1 = 43 inches. end of wk 4 = 40 inches. Loss of 3 inches

    GOALS FOR WK 5/6/7/8 :

    *Adjust macro. increase protein & lower fat intake even further
    *Continue AM cardio and add PM cardio 20 minutes HIIT after weights
    *Lose 3 - 4 more inches waistline by end week 8
    *Weight - whatever it is by end of wk 8. Losing weight is NOT my priority - LOSING INCHES is ! But a drop in weight would also mean
    increased fat thermogenesis. Id love to be 220 at 10% body fat, but priority right now is dropping my waist line to 33 by wk 12 while
    maintain muscle mass.

    keep ya'll posted.

  12. Awesome results so far. Great job!

  13. Don't lower fat too much, especially on a cut and with some pre-existing knee issues. You'll need the extra cushioning from the fats and satiety that they provide as you get deeper into the cut.
    M.Ed. Ex Phys


  14. Quote Originally Posted by uknowme62 View Post
    Awesome results so far. Great job!
    thanks bud !!

  15. Quote Originally Posted by Rodja View Post
    Don't lower fat too much, especially on a cut and with some pre-existing knee issues. You'll need the extra cushioning from the fats and satiety that they provide as you get deeper into the cut.
    appreciate yr advice. what do you suggest i keep fat level at??

  16. Quote Originally Posted by mattkill View Post
    appreciate yr advice. what do you suggest i keep fat level at??
    What's your target caloric intake? I too am an advocate of high fat, high protein diets, but I don't like to cut calories too much. Instead, I like to let cardio burn off the fat while continuing to lift as hard as possible.
    M.Ed. Ex Phys


  17. Quote Originally Posted by Rodja View Post
    What's your target caloric intake? I too am an advocate of high fat, high protein diets, but I don't like to cut calories too much. Instead, I like to let cardio burn off the fat while continuing to lift as hard as possible.
    awesome. 4 weeks prior to cut i was on the 'maintenance' stage of the metabolic diet. for my weight. 360g P, 270g fat, 0-30g carbs
    WK 1 of the cut kept protein and carbs at same level, but decreased FAT by 100g. from 270 to 170g
    WK 2 , P & C same levels, but fat went down further by 50g (450calories) to 120g per day
    WK 3 & 4, P & C same, lowered fat by another 50g to 70g a day.

    weird that wk 3, i lost about 2lbs but NO change in waist measurement. but Wk 4, weight stayed same at 223 (before carb load weight) but lost an inch waistline.

  18. That's some major weekly caloric reductions. You'll be below your BMR, which is a bad idea to do for an extended period of time. Honestly, I would have stayed at 170g and slightly increased protein and then let the cardio and supplements burn off the fat.
    M.Ed. Ex Phys


  19. Doing awesome Matt... how are you dosing your EC + AT2

  20. Quote Originally Posted by Rodja View Post
    That's some major weekly caloric reductions. You'll be below your BMR, which is a bad idea to do for an extended period of time. Honestly, I would have stayed at 170g and slightly increased protein and then let the cardio and supplements burn off the fat.
    thanks bud. im seriously thinking of upping my fats again and see that goes for a few weeks.

  21. Quote Originally Posted by wasme View Post
    Doing awesome Matt... how are you dosing your EC + AT2
    1st dose of EC (1 bronkaid/1 caffeine tab) & AT2 (2 pills) before AM cardio. - about 530am.
    2nd dose of EC with lunch. 2nd dose of AT2 (1 pill) an hour before PM weights - about 4pm
    3rd dose of EC taken with 2nd dose of AT2 - an hour before PM weights.

  22. You must be rev'd right up with EC + 2xAT2 before cardio... nice!
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