804's Unsponsored pre-wed cut

804

804

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Been a while since I’ve run an unsponsored log.. but here we go! I’ve got my wedding coming up in March and I’ve been bulking now (dirty) for approximately 4 months. So its time to get shredded! I have gained around 20 lbs and have seen some great strength gains over the past few months and quite a bit of visual size as well.. and also about an inch around the waist.. which was to be expected. I was hoping to see some major gains in the chest… but most of my gains seemed to be in my legs and back (naturally for me).. With this cut I plan on dropping 15-17lbs on a Keto plan (with 1 major reefed/wk).. keeping as much of the muscle I’ve gained as possible. I will be training with a unique rotating style that I have been doing for a few weeks now. I will post more details as workouts continue. I have been saving various products for a while now for this cut and I think I have a good game plan. If you have any suggestions, dosing changes, additions.. I am open to any ideas or critique. Thanks in advance.

Base Supplementation/ nutrition:

5:30 AM
- 500mg Vitamin C tab
- Multi-vitamin
- Fish oil (1000mg O-3)
- Chondroitin/msm
- 30mL MCT oil in coffee(black)
- Liver support
- 25g protein (PES Select) in unsweetened almond milk(with chia seed added)

8:00 AM
- 6 scrambled eggs with cheese
- 1 Nutraclipse thermobomb capsule

10:00 AM
- Quest bar snack
- 35g peanuts (or equiv.)

12:00 PM
- Lunch Portion of meat: 50-60 protein with a fiber rich green (broccoli/ spinach)+ 35g peanuts/ almonds

2:00 PM
- Small snack (rich in fats)
- 500mg cap Taurine
- 500mg cap ALCAR

3:30 PM (pre-workout)
- 5 g creatine or potentially 1 serving CL green magnitude
- 3 caps Athletix Acute FX
- 1 scoop PES High Volume
- INTRA: 1 serving BCAA (PES amino IV or USP Modern BCAA+) with one more scoop of PES HV

5:00 PM (post workout)
- 25 g protein (PES Select) + ground flaxseed

6:30 PM
- Dinner Major protein + greens
- Multi-vitamin
- Fish oil
- Chondrotin/ MSM
- Liver support
- 500mg Vitamin-C

9:30 PM
- protein shake with Chia in unsweetened almond milk
- 3mg melatonin

There will be much more to come.. I will post daily variances and supplementation changes as well.. I will post measurements, weight, and a start photo asap.

Let the fun begin!
 
TheMovement

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Man its about DAMN!!! TIME!!!! lol naw jk lifes been hectic and Im glad to see you starting a log again. Cant wait to see those NUDES!!!
 
804

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Man its about DAMN!!! TIME!!!! lol naw jk lifes been hectic and Im glad to see you starting a log again. Cant wait to see those NUDES!!!
Ugaybro? Haha jk Thanks for joining in brotha!
 
TheMovement

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804

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precut.jpg


Before pic: started my bulk at 204lbs.. now sitting at 230 flat as of last night

arm-pre.jpg


Arm measurement: 18.25".. After starting my bulk at 17.5"
 
804

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Last chest workout to finish up my energy stores. After this workout, I will be using a super-setted HIIT style of training, which I will start today. Today’s meals will be posted as well. I took my last scoop of OL Conqu3r yesterday... and all other supplementation was as stated initially

Light inclined DB press:
100x11
110x6
110x6
110x7

Steep inclined Barbell press (With black (stiffest) resistance band wrapped below the bench and attached to barbell):
185x10
195x6
205x5
205x3

Seated low cable flys (palms up):
37.5x10
42.5x8
42.5x7
45x7

Inclined s/s DB press ( superset 45deg, 25deg, flat- partner drops seat incline between sets)
70x8x8x8
70x8x7x8
70x8x6x8

Standing cable crosses (burnout)
27.5x15x15
32.5x12x12
32.5x12x12

It was an enjoyable last heavy chest session. Hoping to fall into Keto today. I had about 12 net carbs all day yesterday. Hoping to receive the new PES BLONDIE package today!
 
TheMovement

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Last chest workout to finish up my energy stores. After this workout, I will be using a super-setted HIIT style of training, which I will start today. Today's meals will be posted as well. I took my last scoop of OL Conqu3r yesterday... and all other supplementation was as stated initially Light inclined DB press: 100x11 110x6 110x6 110x7 Steep inclined Barbell press (With black (stiffest) resistance band wrapped below the bench and attached to barbell): 185x10 195x6 205x5 205x3 Seated low cable flys (palms up): 37.5x10 42.5x8 42.5x7 45x7 Inclined s/s DB press ( superset 45deg, 25deg, flat- partner drops seat incline between sets) 70x8x8x8 70x8x7x8 70x8x6x8 Standing cable crosses (burnout) 27.5x15x15 32.5x12x12 32.5x12x12 It was an enjoyable last heavy chest session. Hoping to fall into Keto today. I had about 12 net carbs all day yesterday. Hoping to receive the new PES BLONDIE package today!
Can't go see that blonde pop up! Good session bud
 
804

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1/6/15

Definitely fell into ketosis yesterday.. really noticing the lack of hunger but with the MCT oil, taurine, ALCAR, and Thermobombs my energy is on point.. Not to mention how much I am profusely sweating while sitting at my desk. Meals were all on point yesterday (~15 net carbs). I may start tapering up with a small addition post workout.

Shoulders:

15 min warmup- Basketball

Seated DB shoulder press:
70x15
80x12
100x5
100x6
100x4

SUPERSET: Machine side delt raises // cable upright rows: split rope with grips
185x6 // 42.5x15
185x6 // 42.5x15
185x5 // 42.5x15

SUPERSET: 6-ways // supermans (lay face down on inclined seat holding dbs parallel to floor with pressing motion for rear delts)
15x6 // 5x15
15x6 // 5x15
15x6 // 5x15

SUPERSET: Run rack DB shrugs (10lb stepdown) // seated row machine rear delt pulls (seat very low on hammer strength row machine – pull elbows at ear height):
120x5 drop 110x5 drop 100x5 all the way to 30x5 // 90x15
120x5 drop 110x5 drop 100x5 all the way to 30x5 // 90x15
120x5 drop 110x5 drop 100x5 all the way to 30x5 // 90x15

Various shoulder burnouts: light machine overhead press, band pull aparts, banded raise

12 min HIIT on Cycle (1:1) intervals for HR spikes

Left the gym sweating like a pig.
 
804

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1/7/15

Had a great energy level all day yesterday. Almost too much considering I had a busy evening and had to cut my workout fairly short. I measured my arms after doing bi’s and tri’s (which I don’t do often, but I did it because of the time restriction) and I was slightly under 18” – to be expected because of the lack of carbs obviously. The weight came easy but the cardio was rough. Nutrition was all on point, slightly scattered but was between 20-25 net carbs for the day. Weighed in at 227.1 which is down 2.9 lbs.. Goal is to be down 5lbs by Monday of next week..

BI-TRI-BLOWOUT:

SUPERSET: Heavy hammers (standing) // weighted dips
50x15 // Bwx15
65x12 // 45-platex7
70x10 // 45x8
75x7 // 45x7

SUPERSET: Seated incline curls // seated triceps overhead extensions
35x10 // 110x8
35x10 // 110x8
35x11 // 110x8

SUPERSET: Cable preacher curls (ez curl bar type attachment) // skull crushers (dropset)
80x8 // 65x15 drop 55x15 drop 45x23
80x7 // 85x10 drop 75x10 drop 65x10 drop 45x18
87.5x5 // 85x10 drop 75x10 drop 65x10 drop 45x31 failure

HIIT (1:1) interval on cycle: 11 min.. the sprints were rough!
 
804

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1/8/15

Had a ton of energy yesterday in the gym, also weighed in this morning at 223. So It looks like I’m already down 7lbs.. which is much faster than I expected. My nutrition has been on point- and I was even thinking I was eating too much.. Workout session was good- I supersetted in a few various ab routines in all of my sets

Legs:

Front squats (focus on depth and back angle):
135x15
155x12
185x8

Deadlifts:
315x5
335x4
355x3
375x2
395x1

Sumo split squat/deadlift (focusing on hamstring and glute contraction)

120x12
120x12
120x12
120x12

Leg press:
748x6
818x6
888x5
938x3
988x3

“face in” V-squat machine (bottom out/ extra deep/ wide stance)
180x12
180x12
180x12
180x12

Cycle: 10 min HIIT (1min:1min intervals) ( Think I may try 30sec:30sec today)

Burnouts:

calf raises (3 sets of 15)
Iso-leg extension (2 sets of 20)
 
TheMovement

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Good work on the wheels!!! How's that back feeling?
 
804

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Got my NYE shipment from nutraplanet yesterday (was a bit disappointed Bc one of my modern bcaa+ busted in the box) and my PES blonde insider package! Gonna rep the PES shaker today and review the new blonde flavor!
 
wasme

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That sucks about the the modern bcaa breaking... did you let Nutra know.. surely they will replace
 
TheMovement

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Man blonde bread loafs FTW!!!
 
804

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That sucks about the the modern bcaa breaking... did you let Nutra know.. surely they will replace
True! I sent them a message... Also 1 scoop blue razz mbcaa and 1/2 scoop blue frost high volume is amazing intraworkout #drools
 
804

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Just weighed in this morning at 220.5 so things are moving extremely fast. Probably going to have my first cheat on Tuesday. It's been a crazy weekend as I'm in the process of moving into my new house... But I got in a great session yesterday.

Chest/biceps

Light incline db press // heavy standing hammer curls:
70x20 // 20x20
100x10 // 60x12
100x10 // 60x12
100x8 failed // 60x12

ISO one arm db press (nothing in opposite hand- balance) // incline curls:
80eax10 // 35x10
80eax10 // 35x10
80eax10 // 35x10
80eax10 // 35x10

Seated cable raise up flys (palms up) // seated cable high curls dropsets
32.5x12 // 35x6 drop 30x6 drop 25x6 drop 20x6
32.5x12 // 35x6 drop 30x6 drop 25x6 drop 20x6
32.5x12 // 35x6 drop 30x6 drop 25x6 drop 20x6
32.5x12 // 35x6 drop 30x6 drop 25x6 drop 15x9 drop 10x17

10 min HIIT cardio 1:1 interval - this time I tried out the 30sec:30sec

After cardio I jumped around on the weights for another 20 mins jumping from one thing to the next:
-Overhead high curls (on lat pull down)
-barbell curls
-banded peck crosses
-hanging leg raises with 45 lb plate on lap
-my buddy also showed me something new: sitting sideways on a hammer strength chest press pressing the weight across the pecs - really hits the inside well
 
breezy11

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I'm in bud.

Solid work. I did some angled HS incline press today as well. It's one of a few things that really allows me to get my upper/inner chest to fully contract. Adding bands makes it even better.
 
804

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I'm in bud.

Solid work. I did some angled HS incline press today as well. It's one of a few things that really allows me to get my upper/inner chest to fully contract. Adding bands makes it even better.
Glad to have you in brother. I really liked that video.. And for some reason I didn't even consider the afterburn presses after each arm- I need to incorporate that for sure
 
puccah8808

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Definitely in for the motivation!
 
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I wanna play too...
 
804

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Yesterday was hectic as well with the move, football and trying to make it to a ton of places to get stuff done.. But the workout was good. Had great energy as I’m well into ketosis. I started some CLA+L-cartinine as well. Weighed in this morning back at 221.. but I ate a lot of food yesterday watching football- but I DID avoid all carbs and alcohol.. just ate a ton of deer meat, avocado fries, cheese, and brats. So a neutral day was expected.

Back/ Triceps


Warmup- 10 min bball

SUPERSET: Bent over barbell rows (underhand grip- slightly wider than shoulder width) // Seated Db overhead triceps extension:
135x12 // 100x10
155x10 // 100x10
185x8 // 110x8
185x8 // 120x7

SUPERSET: HS lateral ISO rows (inner vertical grip) focused a lot on keeping the back squared // Bodyweight dips – ultra slow reps (hold contractions)
140x12ea // 15
230x10ea // 15
280x10ea // 15
330x7ea // 15

SUPERSET: Iso-cable lat pulldown (close at top- forced to spread wide at bottom) // cable triceps kickbacks
140x12 // 20x12ea
140x12 // 25x10ea
140x12 // 30x8ea
140x12 // 35x5ea

Wide grip cable rows (with the vertical grip ends)
200x8
200x8
220x6

SUPERSET: Inclined skull crushers (straight bar) dropsets // HS lateral pulldown (modified to overhand high-row style pulldowns: sounds complicated( I will make a video next time – I usually finish with these)
85x10 drop 75x10 drop 65x10 drop 55x12 // 90x12
85x10 drop 75x10 drop 65x10 drop 55x12 // 90x12
85x10 drop 75x10 drop 65x10 drop 55x12 // 90x12
 
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Volume for days...
 
TheMovement

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Good stuff man. Tough game yesterday but glad ya had some deer to make it better
 
804

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1/12/15

Had a good workout yesterday. Nutrition was on point and I weighed in this morning at 218.. which I was not expecting at all! The progress is coming much faster than I expected.. and I’m getting plenty of calories.. I am going to have a reefed meal on Thursay night.. which will be a glorious feast including but not limited to a huge blue plate special (carbz) at some restaurant, followed by a chic-fil-a spicy sandwich and fries, and a pint of BnJ to top it all off.

Preworkout: switched thing up just a bit: ran 2 scoops alphamine +1 scoop HV + 2.5g creatine mono

Intraworkout: ½ scoop HV + ½ scoop Green magnitude + 1 scoop MBcaa+ (very tasty)

Legs/ Biceps

SUPERSET: Wide stance squats // barbell curls
225x10 // 45x25
225x10 // 45x25
275x5 // 45x25

SUPERSET: Deadlifts (first time in a LONG time doing more than 5-6 reps in a set) // db curls
225x10 // 30x12
225x10 // 30x12
225x10 // 30x12

SUPERSET: V-squat machine (facing inward – with a wide stance at the top of the platform) // Cross body hammer curls
270x8 // 60x12
270x8 // 65x10
270x8 // 65x10

HIIT on the spin bike – 10 min (really like the 1:1 intervals every 30 sec.. I was pouring sweat)

SUPERSET: Iso-leg extensions // leaned forward cable curls (kind of like a standing incline curl)
70x15ea // 22.5x20
85x12ea // 32.5x10
100x8ea // 32.5x10

SUPERSET: Sumo-stance dumbbell squat-DL // overhead high curls (EZ attachment on cable lat pulldown)
100x15 // 40x20
100x12 // 55x15
100x12 // 55x15
 
puccah8808

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Loving the supersets!
 
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Nice... Dead lift cardio too. lol
 
804

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Nice... Dead lift cardio too. lol
haha very true! I was just telling someone that last night. I haven't done deadlifts with reps that high in ages.. and yes it felt like intense cardio!
 
breezy11

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Nice session man. Any deads over 8 reps is grueling. 8 can be rough too lol.
 
804

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Nice session man. Any deads over 8 reps, is grueling. 8 can be rough too lol.
Thanks brother. I usually consider 225 "lightweight" but after 30 reps.. it certainly is no longer the case..
 
TheMovement

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If only you guys could see his face Lls definition of a knee slapper!!!
 
804

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Had a great session today, the gym was deserted..

Chest / triceps

Flat db press:
100x10
100x10
100x10

Incline barbell press (with black resistance band wrapped beneath seat- really made me bring the bar below the nips, and made the explosiveness up to the top unique)
135x10
145x9
155x7

SUPERSET: seated cable low flys (raise up/palms up) // seated overhead triceps extensions
32.5x12 // 100x10
32.5x10 // 100x10
32.5x9 // 100x10
32.5x8 // 100x10
32.5x8 // 100x10

SUPERSET: HS chest press sideways presses with black band wrapped thanks to breezy11 (I had to wrap them around the plateload peg to firmly attach them) then after each arm I burned out on straight up presses // weighted dips:
35x10ea+8straight // 25x10
35x8+7 // 25x10
35x6+8 // 35x8
35x7+4 failure then dropped the bands got 23 // 35x6

10 min HIIT : 1:1 intervals for 30 sec a piece - think I will stick to this method for a while

BURNOUTS:

Cable bent over triceps kickbacks dropsets:
27.5x10ea drop 22.5x12ea drop 17.5x15ea

Cable crossover dropset:
27.5x30 drop 17.5x40

Incline skull crusher dropset:
75x10 drop 65x12 drop 55x15 drop 45x21 failure

HS chest press sideways without bands:
35x18R/16L
 
804

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hspress.jpg


This was the way I set up the HS angle press.. Think I will definitely switch up to a lower resistance band for more reps.. this is the stiffest one we have at our gym. yeah.. and our HS is a double sided incline press on one side- hs iso-lateral pulldown on the other
 
804

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Progress photo: weighed in this morning at 217. DOWN 13lbs. Definitely happy to see some size remaining in my arms

prog1.jpg
 
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What do you call those lines on you abdomen? I've never seen those before. lol
 
breezy11

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<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=112874"/>

This was the way I set up the HS angle press.. Think I will definitely switch up to a lower resistance band for more reps.. this is the stiffest one we have at our gym. yeah.. and our HS is a double sided incline press on one side- hs iso-lateral pulldown on the other
Yeah, I'd go with less resistance as well. I don't want my reps limited, just some added tension for an intense contraction. I've never seen one of those dual HS machines. Would be nice for a home gym (or any gym) with limited space.
 
wasme

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Really like the detail you put into your log man. Heavy start to the lift with those 100's!
 
804

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Yeah, I'd go with less resistance as well. I don't want my reps limited, just some added tension for an intense contraction. I've never seen one of those dual HS machines. Would be nice for a home gym (or any gym) with limited space.
Yeah, definitely will switch to a lower resistance and focusing on the hold at the max contraction. Yeah, our gym is very tight for space and this is very nice- as I like to utilize both
 
804

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Really like the detail you put into your log man. Heavy start to the lift with those 100's!
Thanks brother! Just trying to help others who wish to innovate their workouts! I tend to always start with DBs - Haha that makes me recall my goal about 4.5 years ago after my first ever year of lifting weights.. all I wanted to do was be able to press the 70's for 6.. Now I can press the 120s for 6.. Willpower and dedication is a wonderful thing my friend.
 
wasme

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Thanks brother! Just trying to help others who wish to innovate their workouts! I tend to always start with DBs - Haha that makes me recall my goal about 4.5 years ago after my first ever year of lifting weights.. all I wanted to do was be able to press the 70's for 6.. Now I can press the 120s for 6.. Willpower and dedication is a wonderful thing my friend.
So true!
 
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