Holy Stack, Batman! Ahawk's Mind and Muscle Basic Cut Stack Attack!

[ahawk01]

I'm definitely honored to be picked for this stack! I want to do it justice. Here's the Stack!

​

All The Info Regarding this stack as follows

Mind and Muscle | Basic Cut Stack

How the heck am I going to dose this ....

About Me I'm 41 5'10, and have been lifting of an off for quite sometime. I have been lifting continuously for 3 years. I am a NASM-CPT, and I run a group fitness class. My current lifting program is 5/3/1. I'm not going to deviate from that for the cut. I'm just going to up my cardio a bit, and track my daily food intake with myfitnesspal. I'll have weekly weighins to track progress. Let's just jump into this!

 

[ahawk01]

Weigh in #1

 

[ahawk01]

Reserved for final

 

[MMAguy]

I have that same scale. I had to get a new one since its not consistent. Different weights 3 times in a row lol

 

[ahawk01]

Day 1

Sups Upon Waking - Liquid Labs MA 2ML under the tongue / Androdiol 1 tab/ 1-Andro 1 tab/ Epiandro-50 1 tab / Fish Oil / Multi
Pre - 45 Minutes before ATP Kinetic + Finish Line
Intra - Endur3+


Video to Start this thing off

Shoulders

Standing Press
100x5 / 120x5 / 135x9

One Armed Press
45x10x5

Dual Dumbbell Curls ((30 second rest keeping muscle engaged whole time
30x20
30x10
30x10
30x10

Super Set Face Pulls + Cable Upright Rows
115x10x3 / 115x10x3

Smith Machine Shrugs
315x12x4

Seated Dumbbell Shrugs
80x12x4

John Meadows Rear Delt Destroyers drop set to normal rear delt raises
30x15 / 20x15 / 12.5x 20 x 3

​

Cardio

1 hour Cardio Kickboxing!

 

[rmanyou]

I'm in ....can't wait to see the results!!

 

[cheftepesh1]

Let's get this party started. Getting cut up on the cuts stack.

 

[jalfrey]

Looking forward to seeing how this goes!

 

[ahawk01]

Yesterday's macros

 

[cheftepesh1]

I use the same app. How many calories are you at and how much do you usually run?

 

[ahawk01]

2k per day. 200g protein fats and carbs i want to stay around 160 to 180

 

[Rob1882]

In

Looking good so far brother

Using the same app myself makes tracking so much easier

 

[Young Gotti]

following along for sure, my macro breakdown is really similar, maybe a tad higher fat, but overall real close

 

[double s]

Weigh in #1

Ur feet are jakked.....how much do they lift? :welcome: Sorry, I had to...

 

[paul56778]

IN!

 

[ahawk01]

Ur feet are jakked.....how much do they lift? :welcome: Sorry, I had to...

Lots of toe curls

 

[double s]

Seriously though, good luck with everything. Any questions, we are here to help. I personally am using 1/2 the stack and am happy thus far

 

[ahawk01]

Day 3


Sups Upon Waking - Liquid Labs MA 2ML under the tongue / Androdiol 1 tab/ 1-Andro 1 tab/ Epiandro-50 1 tab / Fish Oil / Multi-Swansons Liver Esstentials
Preworkout - ATP Kintetic / Finish Line
Intra - OL Endur 3
PM - Liquid Labs MA 2ML under the tongue / Androdiol 1 tab/ 1-Andro 1 tab/ Epiandro-50 1 tab /


HAPPY ST PADDY'S DAY - I had a few beers, corn beef, cabbage, and red potatoes!

Legs before partying!


Squats 5s

200x5
245x5
275x9

Leg Extensions
135x10x5

Leg Press
5 Plates x 10 x 3
Drop Set 5 Plates x 10 4 Plates x 10 3 Plates x 6 kept tension while plates were pulled off

Seated Calf Raise
3 Plates x 10 x 5 ((kept rest short))

Standing Calf Raise RACE TO 100 ((race to hit 100 reps is basically we try and hit 100 reps in quickest time / sets as we can, if we hit in under 3 we up weight
100 x 100 ((took 3 sets to get to 100))

Ab Crunch Machine / Hanging Leg Raises
100x20x3 / BWx15x3

Wide Grip Pull Ups / Jack Knife Sit Ups
BWx10x5 / BWx30x5


​

 

[paul56778]

Good, intense decent volume leg workout,

 

[Young Gotti]

good workout, the drop sets with constant tension on a leg press is tough....I always struggle with that, keep up the good work

 

[TexasLifter89]

Good stuff man, if you have any questions on any of the gear hit me up. Really interested to see what all of this does together as I've never done this stack at this level.

 

[cheftepesh1]

Good stuff man, if you have any questions on any of the gear hit me up. Really interested to see what all of this does together as I've never done this stack at this level.

You trying to steal our thunder! Lol

 

[TexasLifter89]

You trying to steal our thunder! Lol

Haha, I am ready to see this guy make thunder with this stack ;p

 

[ahawk01]

good workout, the drop sets with constant tension on a leg press is tough....I always struggle with that, keep up the good work

I see people loading 10 plates thinking there doing something. There such a small ROM on this machine that time under tension much more important.

 

[Young Gotti]

I see people loading 10 plates thinking there doing something. There such a small ROM on this machine that time under tension much more important.

have you ever tried the opposite of a drop set? a few guys and I at my old gym used to do the opposite, we would start with 2 plates do 12 reps , then a guy on each side would add a plate, do 12 more, another plate, so on and so on until failure....never re racking, so you'd hold the platform as they loaded the plates

 

[double s]

Very nice, always have had trouble trying to get my legs ti grow and started doing squats 1 and a halfs...really stressnthe quads

 

[ahawk01]

Very nice, always have had trouble trying to get my legs ti grow and started doing squats 1 and a halfs...really stressnthe quads

no doubt. it's all abouth the time under tension. I know I was spinning my wheels for a long time working out 6 days a week. My body just didn't have time to rest. I didn't understand why I wasn't going up. My body just wanted that rest and I wouldn't give it.

 

[Bigdumogre]

Killer stack and mind n muscle is legit as fuk
In

 

[ahawk01]

Day 4 and 5((don't normally workout Fridays, but wanted to do an arm workout))


Sups Upon Waking - Liquid Labs MA 2ML under the tongue / Androdiol 1 tab/ 1-Andro 1 tab/ Epiandro-50 1 tab / Fish Oil / Multi-Swansons Liver Esstentials
Preworkout - Axis Labs Rainmaker / Finish Line
Intra - OL Endur 3
PM - Liquid Labs MA 2ML under the tongue / Androdiol 1 tab/ 1-Andro 1 tab/ Epiandro-50 1 tab / Swansons Liver Essentials

I got that sickness


Triceps/Biceps/ Shoulders

Tricep EZ Bar Nosebusters
75x30
115x15
125x12 x 4

Dumbbell Curls
55x8x4

Super Set DB Tricep Extensions / Hammer Curls
75x15x3 / 55x12x3

Shoulder Press Machine ((short rest made sure to keep delt engaged the whole time))
110x20x3

L Raises Drop Sets
20x12 15x12 10x20 x 3

Preacher Bench
100x25x4

Cable Tricep Pushdowns
50x25x4

Day 5 Back, Legs, Abs

Deadlifts
245x5
285x5
325x7 ((stupid hand couldn't keep hold of the weight for more reps))

Bent Over Barbbell Rows
135x20
185x10x5

Seated Calf Machine
1 Plate each leg x 20 both legs x 20
1 Plate + 25 each leg x 18 both legs x 20
1 Plate + 35 each leg x 15 both legs x 20

Reverse Sit Up
1 Plate x 20 x 3

Adductor Machine
125x10x3

Standing Wide Cable Pull ((each was a pause rep))
70x20x3

Super Sets Decline Sit Ups / Weight Side Step Twists / Captain Chair Leg Raises
BW x 30 x 3 / 25x40x3 / BW x 20 x 3

​

 

[ahawk01]

Sup thoughts --- I have noticed a few quick things. First off, my core temp must be higher. I'm waking in middle night in sweat. Never like that. My wife keeps AC cranked at night. Second, not sure why, but my DOMS have been significantly increased.

 

[mase1]

I have noticed increased doms too now that you mention it.

 

[Bigdumogre]

I have increased doms from Sparta lean

 

[smith_69]

I have increased does from Sparta lean

in english that means?

good evening sirs

i have noticed increased Doms from using the new product Sparta Lean

thank you and good night?

lol

 

[Bigdumogre]

in english that means?

good evening sirs

i have noticed increased Doms from using the new product Sparta Lean

thank you and good night?

lol

Damn spell check
Doms
I am usually never sore

 

[ahawk01]

Me neither. This is every body part and it's usually very delayed.

 

[smith_69]

i found that when doms stops, thats when you need to switch it up and hit the muscle from another angle- different ecise-

 

[paul56778]

I find i always achieve the DOMS from my workouts lately because i keep swapping around workout order, exersizes, rep ranges and perform drop sets every now and then, when i start bulking i will change the days body parts are trained altogether and also do a 2 on 1 off approach rather than 6 on 1 off. or 7 on for 6-8 weeks straight.

 

[ahawk01]

Day 6

SupsUpon Waking - Liquid Labs MA 2ML under the tongue / Androdiol 1 tab/ 1-Andro 1 tab/ Epiandro-50 1 tab / Fish Oil / Multi-Swansons Liver Esstentials
Preworkout - Axis Labs Rainmaker / Finish Line
Intra - OL Endur 3
PM - Liquid Labs MA 2ML under the tongue / Androdiol 1 tab/ 1-Andro 1 tab/ Epiandro-50 1 tab / Swansons Liver Essentials

Chest and Triceps

Cardio
15 Minutes

Bench Press 3's
175x3
195x3
225x5

Speed Bench Press 3 close 3 normal 3 wide as fast as possible
155x9x3

Cable CrossOvers
50x15x4

Incline Dumbbell Press
60x20x3

Cable Tricep Pushdown
50x25x4

JM Press with Dumbbell
30x12x2
30x12 20x8 15x8

Chest Fly Machine Race to 100
115x100 ((took 3 sets))


Cardio
Stationary Bike Sprints - 15 minutes


​

 

[Young Gotti]

I like your workouts...race to 100, i havent done it in years but should re establish them in my routine....do you like sprints on the bike vs other equipment?

 

[ahawk01]

Bike sprints aren't hard on my joints. If I do them on the on a treadmill I'll hurt for a week. Plus I like to do 20 second increments of 12 seconds on 8 seconds off.

 

[cheftepesh1]

Love the workouts so far. This is definitely a stack you want to push your limits with

 

[double s]

Let the abs shine on thru...

 

[ahawk01]

weigh in nice 2.5 pound drop!

 

[ahawk01]

Day 7


SupsUpon Waking - Liquid Labs MA 2ML under the tongue / Androdiol 1 tab/ 1-Andro 1 tab/ Epiandro-50 1 tab / Fish Oil / Multi-Swansons Liver Esstentials
Preworkout - Axis Labs Rainmaker / Finish Line
Intra - OL Endur 3
PM - Liquid Labs MA 2ML under the tongue / Androdiol 1 tab/ 1-Andro 1 tab/ Epiandro-50 1 tab / Swansons Liver Essentials

Back

Sumo Deadlifts
340x2

Speed Deadlifts
275x3x8

Super Set Bent Over Barbbell Rows + Straigh Legged Deadlifts
185x8 / 135x8x3
185x8 /
195x8

Super Set Reverse Grip Lat Pulldowns / Barbbell Good Mournings
160x8 / 135x8
180x8 / 155x8
200x8 / 175x8

Low Cable Pull Machine Race to 100
145x100 ((4 sets to get to 100))

​

 

[Young Gotti]

nice workout! how does the liquid labs taste?

 

[ahawk01]

nice workout! how does the liquid labs taste?

Ehhh. Not great. There's a bit of mint. It is the saving grace.

 

[ahawk01]

Day 9

Sups-Upon Waking - Liquid Labs MA 2ML under the tongue / Androdiol 1 tab/ 1-Andro 1 tab/ Epiandro-50 1 tab / Fish Oil / Multi-Swansons Liver Esstentials
Preworkout - Axis Labs Rainmaker / Finish Line
Intra - OL Endur 3
PM - Liquid Labs MA 2ML under the tongue / Androdiol 1 tab/ 1-Andro 1 tab/ Epiandro-50 1 tab / Swansons Liver Essentials

Sup Thoughts - I've definitely noticed increased muscle endurance. Of course, last night I cheated a bit. I had 3 beers while chilling with the wife sitting out on our deck. It's spring break here, and I'm off for the week. Trying to be good is very difficult.

Shoulders and High Volume Legs

Shoulders Presses
135x3
155x3
175x3

Speed Work Shoulder Presses
95x10x5

Standing Neutral Grip Dumbbell Presses
45x10x3

Leg Press Machine
2 Plates each side single leg 15 each leg both legs directly after 30 x 3


Seated Calf Raises
2 Plates x 30 x 3

Leg Extensions
115 x 30 x 3

Shoulder Destroyers to Standing Rear Delt Raise Drop Sets to Partner Pressing down on Arms
30x 20 / 20x 15 / 10 x 20 Partner work x 10 x 2

​

 

[Young Gotti]

like the honesty of drinking some beers,its only human to want to have a few brews while on a deck in the spring

 

[ahawk01]

One other quick thought, noticed definite hardening in my muscles.

 

[bwdill]

Joining late but in for this transformation! Haha