Do you have any sticky tape? Cub's ripped!

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    sorry Im late, but Im here now


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    Day two of week twelve...


    I was going to wait until the end of the week, but I took a couple last night because the opportunity was there. It's summer here in Australia so I think it's time I get my tan on! Probably not the best lighting, but my top abs are coming through now. My belly button is also stretching across my stomach as my skin tightens. I'll probably post more at the end of the week. The fat is dropping much more slowly now, as is my overall body weight. I'm sitting on 96kg now. Once my cut is over, I'll go on a massive bulker, but try and keep the abs.

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    yeah, 20% my arse! Good work cub
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    You're wide as a fukkin house mate.
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    CUB'S POWERBUILDING PROGRAM

    Monday: Back & Biceps
    One arm dumbbell row 3x8 (increase reps weekly to 12, then up the weight)
    Hammer Strength rows 3x15 superset with;
    Bent over barbell row 3x10 (light, 60-80kg or so)
    6 grip pulldowns 3x8-12 (start heavy, go lighter towards the end)
    Barbell curls 4x5 (heavy)
    Preacher curls 3x8-10
    Dumbbell hammer curls 3x10
    Dumbbell concentration curls 3x10 (light)
    Calve raises 3x10 (heavy) s/s with weightless calve raises 3x15

    Wednesday: Chest & Triceps
    Dumbbell bench 3x8 (increase reps weekly to 12, then up the weight)
    Barbell bench 3-4x10
    Incline bench (or smith machine, super wide grip, start heavy)
    Parallel bar dips 3xMAX
    Overhead dumbbell triceps extensions 3x8-10
    Triceps cable pushdowns 4x15 (light and controlled movement)
    I'll sometimes throw in some extra exercises for the triceps, depending on how much energy I have left. I like to do JMs, rolling extensions and other powerlifting movements.

    Friday: Legs
    Speed squats 8x2 (sometimes just work up to singles)
    Deadlifts for reps 3x5
    Front squats 3x5-8+ (trying to go heavy, so far I can only hold 100kg without it slipping)
    Leg extensions 3x20
    Leg curls 3x10
    Calve raises as per Monday (if still able to walk)

    Saturday: Shoulder day or sometimes more bench work
    Dumbbell shoulder press 3x10
    Military press 3x10
    Heavy side raises 3x10
    Light side raises 3x10
    Heavy shrugs 3-4x10+
    Then maybe some abs or more front squats. I basically just do my shoulders and then play around with whatever I feel like!

    I'd love to hear your opinion on my current program. What would you do differently? What would you do more of/less of? Constructive criticism more than welcome.
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    You must spend a while in the gym. I couldn't handle that volume.
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    Quote Originally Posted by Australian made View Post
    You must spend a while in the gym. I couldn't handle that volume.
    how much time per workout cub?
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    Quote Originally Posted by jakellpet View Post
    how much time per workout cub?
    I put my headphones on and don't muck around. Usually an hour to an hour and a half. Then some cardio (about 30 minutes, but not always).
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    Quote Originally Posted by Cub View Post
    I put my headphones on and don't muck around. Usually an hour to an hour and a half. Then some cardio (about 30 minutes, but not always).
    jesus! - and you're not losing any lean mass?
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    Id burn out in a week doing that. Fairly basic 4x4 for me which is about 12 sets give or take a few per workout.
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    Quote Originally Posted by Croxly View Post
    Id burn out in a week doing that. Fairly basic 4x4 for me which is about 12 sets give or take a few per workout.
    yeah, well it certainly looks like it's working for him alright.
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    Quote Originally Posted by jakellpet View Post
    jesus! - and you're not losing any lean mass?
    I think it's inevitable. I've gone from 104-105kg to 96kg. It can't all be fat and fluid. I'll have lost some muscle, but hopefully not too much. My mate saw these pics and said I look terrible. He said my best physique was when i was 106-107kg and all big and bloated for pro bench! I'd much rather be lean than a fat powerlifter.
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    Quote Originally Posted by Cub View Post
    I think it's inevitable. I've gone from 104-105kg to 96kg. It can't all be fat and fluid. I'll have lost some muscle, but hopefully not too much. My mate saw these pics and said I look terrible. He said my best physique was when i was 106-107kg and all big and bloated for pro bench! I'd much rather be lean than a fat powerlifter.
    Most of my friends say the same thing about me. That I've lost too much weight and now look skinny! 248 lbs. of skinny!! LOL
    But they're used to seeing me around 280 in the past. I also would rather look like a bodybuilder now, instead of like a powerlifter.
    But at the same time, I've seen some very lean and well-built powerlifters before!! :bb3:
    THE PAIN YOU ENDURE TODAY WILL PRODUCE THE POWER YOU ENJOY TOMORROW!!

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    Quote Originally Posted by thundergod View Post
    Most of my friends say the same thing about me. That I've lost too much weight and now look skinny! 248 lbs. of skinny!! LOL
    But they're used to seeing me around 280 in the past. I also would rather look like a bodybuilder now, instead of like a powerlifter.
    But at the same time, I've seen some very lean and well-built powerlifters before!! :bb3:
    Marius looks better then any other strongman competitor and he just happens to be the best out there.....
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    Can you give me a rough guide of what you eat each day and any changes you have made to your diet since you started cutting?
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    Quote Originally Posted by Australian made View Post
    Can you give me a rough guide of what you eat each day and any changes you have made to your diet since you started cutting?
    I honestly haven't made many changes at all. As I've mentioned, I've been getting some guidance off a competitive bodybuilder and he's basically said to me that I could have dropped the fat much quicker because the diet I'm doing is not a competition diet. I will lose the mud, but it's going to take longer. I've added a little more in the carb department recently and we'll see how that plays out. I'm still eating super clean and (apart from Christmas) having a cheat night on Fridays. Doing cardio five times a week, but it's only for 30 minutes. I think I need to step the cardio up a notch or incorporate some HIIT if I'm going to drop any further.

    I'd love some input!
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    Quote Originally Posted by Australian made View Post
    Marius looks better then any other strongman competitor and he just happens to be the best out there.....
    I caught the 2008 World's Strongest Man Competition Christmas night. Mariusz captured his record-breaking 5th title. He is awesome! Lean and mean!
    THE PAIN YOU ENDURE TODAY WILL PRODUCE THE POWER YOU ENJOY TOMORROW!!

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    Quote Originally Posted by thundergod View Post
    I caught the 2008 World's Strongest Man Competition Christmas night. Mariusz captured his record-breaking 5th title. He is awesome! Lean and mean!
    You little...@*?!! TG, i was going to watch that tonight....awww man, i avoided all the people who might tell me and you go and drop it in here..awwwwwwwwwwwwwwwwwwwwwww wwwwwwwwww Lol, never mind, great stuff cub, hope you will check my log out bro, take care,

    Russians Quest For Success, All Natural And Goals Galore!!!
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    For the first time in 18 months I drank and was off my balls on NYE. I'm still hurting today. Hopefully it will shock my body in to further fat loss. Maybe that's just wishful thinking though! I'm pretty sure I won't be drinking for another 18 months! Body fat is continuing to drop. I honestly can't wait to bulk it up over winter and then hopefully cut and be able to compete in October. I've been getting some great advice from a bodybuilding friend of mine. We'll see what happens. I'll post some pics in the next few days to show you my progress. Abs are starting to come through now.
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    Quote Originally Posted by Cub View Post
    For the first time in 18 months I drank and was off my balls on NYE. I'm still hurting today. Hopefully it will shock my body in to further fat loss. Maybe that's just wishful thinking though! I'm pretty sure I won't be drinking for another 18 months! Body fat is continuing to drop. I honestly can't wait to bulk it up over winter and then hopefully cut and be able to compete in October. I've been getting some great advice from a bodybuilding friend of mine. We'll see what happens. I'll post some pics in the next few days to show you my progress. Abs are starting to come through now.
    Happy new year, subbed.
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    Quote Originally Posted by Cub View Post
    For the first time in 18 months I drank and was off my balls on NYE. I'm still hurting today. Hopefully it will shock my body in to further fat loss. Maybe that's just wishful thinking though! I'm pretty sure I won't be drinking for another 18 months! Body fat is continuing to drop. I honestly can't wait to bulk it up over winter and then hopefully cut and be able to compete in October. I've been getting some great advice from a bodybuilding friend of mine. We'll see what happens. I'll post some pics in the next few days to show you my progress. Abs are starting to come through now.
    lol - wishful thinking indeed!

    cub - are you still dosing CLA? At what dosage?
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    Quote Originally Posted by jakellpet View Post
    lol - wishful thinking indeed!

    cub - are you still dosing CLA? At what dosage?
    Haven't had any CLA for a couple of months. Wouldn't mind getting some, but with the exchange rate still terrible, that won't be happening for a while.
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    Quote Originally Posted by jakellpet View Post
    lol - wishful thinking indeed!

    cub - are you still dosing CLA? At what dosage?
    Ive just start on around 8 caps per day. Got a new workout/cardio plan starting Monday so hopefully ill be slim picking along with Cub in the coming months......im still recovering from NYE to start it today.
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    Quote Originally Posted by Cub View Post
    For the first time in 18 months I drank and was off my balls on NYE. I'm still hurting today. Hopefully it will shock my body in to further fat loss. Maybe that's just wishful thinking though! I'm pretty sure I won't be drinking for another 18 months! Body fat is continuing to drop. I honestly can't wait to bulk it up over winter and then hopefully cut and be able to compete in October. I've been getting some great advice from a bodybuilding friend of mine. We'll see what happens. I'll post some pics in the next few days to show you my progress. Abs are starting to come through now.
    looking forward to the updated pics bro
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    Quote Originally Posted by b unit View Post
    looking forward to the updated pics bro
    I think he's going to freak us out
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    Quote Originally Posted by jakellpet View Post
    I think he's going to freak us out
    Is he going to be wearing the panties B Unit bought him for xmas?
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    Quote Originally Posted by Australian made View Post
    Is he going to be wearing the panties B Unit bought him for xmas?
    here's hoping
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    Great results so far bro! How much weight in lbs have you lost thus far? Good luck in the future mate!
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    Quote Originally Posted by Australian made View Post
    Is he going to be wearing the panties B Unit bought him for xmas?
    ..or the sailors suit you brought him complete with the little hat and flap at the back
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    A lot of bullying out there!
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    Quote Originally Posted by Cub View Post
    A lot of bullying out there!
    jealousy I'd imagine...
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    FYI its only gay if you push back
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    End of week 13...


    These are some progress pictures I took tonight at the gym. It's a Saturday night and I couldn't think of anything better to do than shoulders, triceps and cardio! I did my best at taking pictures but they came out a bit dodgy. It was hard to hold the camera still! I pretty much have my top four abs out now, which you can see in the (pathetic) side pose. I seem to have massive obliques which I presume are from the past few years of heavy deadlifts, squatting and good mornings I've done training as a powerlifter. It sort of makes my lower gut stick out a bit, or maybe it is just gut and I still have plenty to cut down. We'll find out. Seven weeks left. Need to get my skin folds done again, hopefully some time this week. Fingers crossed that they total <57mm!
    Attached Images Attached Images      
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    Quote Originally Posted by Aggravated View Post
    Great results so far bro! How much weight in lbs have you lost thus far? Good luck in the future mate!
    Thanks mate. I've dropped around about 20lbs so far. You can notice it heaps in my face. I'm not all bloated anymore
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    Good stuff Cub. I was going to say is that back fat you can't get rid of or just the way your obliques are?
    where to from here? Are you finding it hard to maintain the lower bodyfat?
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    damn impressive - shaved too - the ladies will be happy about that
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    Quote Originally Posted by Australian made View Post
    Good stuff Cub. I was going to say is that back fat you can't get rid of or just the way your obliques are?
    where to from here? Are you finding it hard to maintain the lower bodyfat?
    Definitely my obliques, they're rock hard! Maybe I need to start some HGH so that I can have a big belly that evens everything out. It's so much better having lower body fat because I look bigger than I did before. I've been eating clean and dong the cardio and it seems to be dropping. It's just a lot slower than when I first started. I'd say I'm floating around 17% or so now. I want to be 10%.
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    Quote Originally Posted by jakellpet View Post
    damn impressive - shaved too - the ladies will be happy about that
    The only lady that was happy was my mum! She said I looked terrible with a beard. The beard made me look meaner.
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    Lookin' lean and mean up in here big Cub! I can clearly see the improvements you have made. You should be very proud.
    That last bit of lower belly fat will be the hardest to get rid of. It always is.

    Keep eating clean and you'll end up lean!!
    That rhyme's for free, to you from me!!
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    Cub you gotta be lower then 17%. You cant be too far off 10% now surely.
  

  
 

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