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

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  1. Quote Originally Posted by goaussiego View Post
    yeah 30 minutes cardio with just basic bcaa's and glutamine in your water both at a decent dose should stop any muscle loss hey!!

    but yeah looking good mate im about to start a big cut too but im going the supplement city route lol
    Haha, yeah, I've never been big on all these crazy products. Don't get me wrong, I'll try them out to see what the hype is all about, but at the end of the day, stick to your basics. You can't beat the price and quality of simple bulk products i.e. protein, creatine monohydrate, fish oil, BCAAs etc.

    Forgot to mention, I've also started to include Waxi Maize Starch post training with WPI.


  2. Quote Originally Posted by goaussiego View Post
    yeah 30 minutes cardio with just basic bcaa's and glutamine in your water both at a decent dose should stop any muscle loss hey!!

    but yeah looking good mate im about to start a big cut too but im going the supplement city route lol
    I'm with Warnie here - both on the cardio and the supps.

    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
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  3. Uh, doing cardio now as well ? That's it then, this will be the shortest shredding log in the history of AM

  4. 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.......

  5. Quote Originally Posted by Australian made View Post
    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.......
    My arguement here might be getting everything else dialled in first... max any non-hormonal supp is going to give you is 10%...

    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...
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  6. Quote Originally Posted by jakellpet View Post
    I'll have to find something else to spend my ill-gotten gains on...
    Food!

  7. Quote Originally Posted by Cub View Post
    Food!
    Absolutey!bI havd nade thisn com tom alll: Food unlmited

  8. Quote Originally Posted by jakellpet View Post
    Absolutey!bI havd nade thisn com tom alll: Food unlmited
    been drinking mate?

  9. Quote Originally Posted by Cub View Post
    Hey Russian! Good to have you on board, mate! I'm sure you will clean up at the bench comp. And I'm sure I'll be PM'ing you for extra fat loss tips. I need your abs!
    Bro if i can help with anything let me know, your cutting up so quick, your bodyfat cant be more than 16 percent, it looks like in general your only holding fat on your belly and waist, so it could be less, great work buddy, if you can get aussie cutting up and motivated then that will be a miracle....

  10. STFU Russian!

  11. Quote Originally Posted by russianstar View Post
    Bro if i can help with anything let me know, your cutting up so quick, your bodyfat cant be more than 16 percent, it looks like in general your only holding fat on your belly and waist, so it could be less, great work buddy, if you can get aussie cutting up and motivated then that will be a miracle....
    good call russian, aussie made is spending too much time at the local nightclubs and not in the gym

    the only time he see's a gym is when he's riding the bus to work and it drives past it

  12. Quote Originally Posted by b unit View Post
    good call russian, aussie made is spending too much time at the local nightclubs and not in the gym

    the only time he see's a gym is when he's riding the bus to work and it drives past it
    yes, a most unsavory character.

  13. Quote Originally Posted by jakellpet View Post
    yes, a most unsavory character.
    he's a westie, so what do ya expect?

    he does love his kebabs though

  14. Quote Originally Posted by b unit View Post
    he's a westie, so what do ya expect?

    he does love his kebabs though
    It all fits the bill b unit

  15. 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.

  16. 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.

  17. Quote Originally Posted by Cub View Post
    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.
    Cub, I got scanned earlier in the year which is 100% accurate and I was 17% at the time.

    Looking at your pic, you're a lot leaner than I was then - I reckon 15% - easy.

    Either way, the results are looking good bro

  18. 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.

  19. Quote Originally Posted by Croxly View Post
    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.
    I'll post it up tomorrow, in detail. I'll give the current one I'm doing and will follow for the next 4-6 weeks. Bed time now

  20. Quote Originally Posted by Cub View Post
    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.
    20%??!! No way!! You must be at least 15% tops. Maybe even as low as 12 or 13%. But not 20%. Some tests, or testers, don't reveal the truth.

    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."

  21. sorry Im late, but Im here now

  22. 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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  23. yeah, 20% my arse! Good work cub

  24. You're wide as a fukkin house mate.

  25. 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.

  26. You must spend a while in the gym. I couldn't handle that volume.

  27. 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?

  28. 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).

  29. 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?

  30. 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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