Do you have any sticky tape? Cub's ripped!
- 12-16-2008, 03:45 AM
Forgot to mention, I've also started to include Waxi Maize Starch post training with WPI.
- 12-16-2008, 03:56 AM
I tag on 30min after my WO onto the eliptical - it's a good flush to the system. Throw in some hills for a bit of variety. Total WO time rarely >60 min.
Plenty of hot ass bee-arches around the elipticals so you can throw in some suruptitious flexing to impress
- 12-16-2008, 07:08 AM
Uh, doing cardio now as well ? That's it then, this will be the shortest shredding log in the history of AM
12-16-2008, 07:53 AM
Supps are way overated and that goes for just about every supp people push on this board. I've tried most from AN,USP and a bunch of others and they are not worth $30 for a 30 day supply at all....or in USPs case $45 for a 20 days supply (thats for you JKP).
Ive been supp free for a few months now and im hitting PR's on most lifts. People put way too much emphasis on what supps they are taking and making sure they get there pre workout drinks in 30-60 mins before etc. Guaranteed if they came off everything other then the basics like fishoil,protein powder, creatine etc they would not drop a single KG from their PR's or put on any more fat. As for taking supps to help in fat loss well i think that is by far the biggest waste of money out there......a load of caffiene with other useless sh*t thrown in for good measure. Caffiene tabs are dirt cheap, stick with those.
End of rant. Go on.......
12-18-2008, 06:27 AM
It's all fun and games when the US dollar is weak, now's a different picture.
I'll have to find something else to spend my ill-gotten gains on...
12-18-2008, 07:40 AM
12-18-2008, 10:42 AM
12-18-2008, 10:51 AM
12-18-2008, 10:59 AM
12-18-2008, 03:52 PM
12-18-2008, 05:47 PM
12-18-2008, 07:13 PM
12-18-2008, 07:15 PM
12-18-2008, 07:19 PM
12-19-2008, 04:07 AM
P Unit is back and trash talking up in herrrrrr!
Lets get one thing straight, its refered to as "The Greater West"....Penrith Pizza and Kebab have taken many 3am orders from me over the years.
12-22-2008, 12:16 AM
I had my body fat measured today by another PT at the gym. The sum of the four folds was 57mm, which equates to a body fat percentage of approximately 20%. God knows what I was before I started cutting! Probably 30+. I'll post updated pictures at the end of the week. This is day one of week twelve.
12-22-2008, 12:40 AM
12-22-2008, 08:26 AM
No way you were >20% in that last photo. Ill go with 15ish too.
Have you got your lifting routine posted anywhere? Ive got to get cutting as well, I just hate it with a passion.
12-22-2008, 08:35 AM
12-22-2008, 08:38 AM
And you tell me to drop by here with some cutting advice? It looks like I need the cutting advice from you!!
Keep up the great work in here Cub!!
U Da Mayne!! :bb3:
THE PAIN YOU ENDURE TODAY WILL PRODUCE THE POWER YOU ENJOY TOMORROW!!
"Ye are gods, and all of you are children of the most High."
12-22-2008, 02:31 PM
12-24-2008, 04:12 AM
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.
12-24-2008, 04:20 AM
12-24-2008, 04:24 AM
12-24-2008, 04:33 AM
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.
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.
12-24-2008, 06:07 AM
12-24-2008, 06:19 AM
12-24-2008, 06:32 AM
12-24-2008, 07:13 AM
12-24-2008, 08:37 AM
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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