Jakellpetís 6 Week ReCreation

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  1. Jakellpetís 6 Week ReCreation


    Greetings!

    Iíve been trolling AM for too long. . . the odd review here and there, but itís time I put some effort into a log.

    Since Jan 1 I have been achieving steady results from a recomp.

    Diet has been clean with a focus on quality V.M.A- rich food and a CHO intake tapered throughout the day.

    Training has been in a largely fasted state, with a programme based on compound tri-sets.

    To date my weight has dropped from 97kg to currently 92kg, but more importantly BF% has dropped without apparent loss of lean mass.

    With winter season in the Southern Hemisphere approaching, Iíve decided to get as lean as possible before my bulk in six weeks. Going forward from there my goal will be to clean bulk with minimal fat gain.

    So the following changes have been made:

    -Calorific deficit change to -1500 cal.

    -Rebalance to CHO intake Ė managed by Anabolic Pump (after 6 months off!)

    -Reconfiguration of Supplementation

    -Changes to training frequency Ė rolling day on day off.


    Check out the tables below:

    Running my calorific intake at such a deficit is going to risk some loss of lean mass Ė hopefully minimised by my USPLabs-dominant supplementation regime.

    Iíll be using a standard log template, throwing in graphs, recipes, some general commentary and pics.

    I have been through Ďweight lossí before, but new to cutting. I am more intuitive to my regimes, so this may work for or against me.

    Constructive criticism and advice are welcome!
    Attached Images Attached Images   


  2. Subscribed.
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  3. In !!
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  4. In..
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  5. Subbed

  6. subbed
    SFW and GFH

  7. You're already down 10 pounds,.. great work!! Keep it up!!
    Think training's hard,. try losing!

  8. subbed bruddah!
    Strong people are harder to kill than weak people, and more useful in general. -Rippetoe

  9. Nice layout. Diet looks dialed.
    Let's do this.

  10. Who?
    \\ USPlabs Alpha Ginger //

  11. lets see some pics.
    SFW and GFH
  12. pics- Nov08 about 220lb


    Quote Originally Posted by Inarius View Post
    lets see some pics.
    fair play - heres a sequence from Nov last year
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  13. Jan 09 about 210lb


    lost some more
    Attached Images Attached Images   
  14. Feb 09


    chest filling out nicely, getting some good definition
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  15. end of Feb


    Fat starting to shift faster now - strength still up. Fitness strong
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  16. Dude..I guess. Bigtime diff in the chest. Shoulders look fuller, traps & neck bigger too..
    Been a prosperous couple months for you.
    Kid's a cutie.

  17. Quote Originally Posted by jakellpet View Post
    chest filling out nicely, getting some good definition
    The chest definitely filled out, nice work ! Hit the decline flyes and decline DB bench to help fill in the lower pec's.
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  18. Now - 202lb


    yesterday's and todays pics - including some legs shots.

    . . . it's a damn art form trying to get some pics of yourself????
    Attached Images Attached Images       

  19. Quote Originally Posted by snagency View Post
    Dude..I guess. Bigtime diff in the chest. Shoulders look fuller, traps & neck bigger too..
    Been a prosperous couple months for you.
    Kid's a cutie.
    Quote Originally Posted by AK32408 View Post
    The chest definitely filled out, nice work ! Hit the decline flyes and DB bench to help fill in the lower pec's.
    thanks fellas - Ive been focussing on the shoulders - it's been a weakness that has pissed me off for a while.

    Have neglected the chest and quads a little - will post up my programme Ive been running the last 6 weeks later today

  20. Looking good man! this should be a productive log at this rate..
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  21. good job boss. Soon you won't have much left to lose
    SFW and GFH

  22. Quote Originally Posted by bolt10 View Post
    Looking good man! this should be a productive log at this rate..
    Quote Originally Posted by Inarius View Post
    good job boss. Soon you won't have much left to lose
    Thanks guys! My work is about to change - what I was doing is laid out below:

    Workout 1

    TriSet 1 (10,10,10) x6 1min rest

    Front Squats
    Single Leg Lunges
    Standing Military Press

    TriSet 2 (10,10,10) x6 1min rest

    Bench Press
    Bentover Row (u/hand)
    Sitting Lat Raises

    With a delt focus, form, speed, breathing and rep completion are important for all sets, so it takes a little tweaking on the weight to begin with.

    Workout 2

    TriSet 1 (10,10,10) x6 1min rest

    StiffLeg Deadlifts
    Incline Pressups
    Military Press

    TriSet 2 (10,10,10) x6 1min rest

    HangCleans
    BentOver Rows (O/Hand)
    BB Curls

    Over a two week period, I fit these in as follows:

    Day 1: Cardio
    Day 2: Workout 1
    Day 3: Cardio
    Day 4: Workout 2
    Day 5: Off
    Day 6: Cardio
    Day 7: Workout 1
    Day 8: Cardio
    Day 9: Off
    Day 10: Chest/Back s-sets
    Day 11: Off
    Day 12: Tri/Bi s-sets/Cardio
    Day 13: Off
    Day 14: Off


    Two weeks ago I changed into full USPLabs fasted mode, and it panned out as the following:

    Day 1: Workout 1 am Cardio (boxing/circuits) pm
    Day 2: Off
    Day 3: Workout 2 am Cardio (boxing/circuits) pm
    Day 4: Off
    Day 5: Chest/Bi (muscle group supersets) am (boxing/circuits) pm
    Day 6: Off
    Day 7: Workout 1 am Cardio (boxing/circuits) pm
    Day 8: Off
    Day 9: Back/Tri (muscle group supersets) am (This was this am)
    Day 10: Off
    Day 11: Chest/Bi (muscle group supersets) am Cardio pm
    Day 12: Off
    Day 13: Legs
    Day 14: Off

    I'll have some lifting stats to post up at some stage -some still on paper so data entry required.

  23. whoa easy on the nut-hugger shorts! hahah!
    Strong people are harder to kill than weak people, and more useful in general. -Rippetoe

  24. Quote Originally Posted by thaOrleanyte View Post
    whoa easy on the nut-hugger shorts! hahah!
    they're aint worn around in 'public' bro - I can assure you of that

  25. very well...........carry on!
    Strong people are harder to kill than weak people, and more useful in general. -Rippetoe

  26. Feel free to estimate my BF% - I reckon it's about 15% - what do you guys think?

  27. Subbin this bad boy Jake, chest's boomin. Nice work, cute kid dude.

  28. Quote Originally Posted by OzzY SluGGa View Post
    Subbin this bad boy Jake, chest's boomin. Nice work, cute kid dude.
    Thanks Slugga - Jack and Petra 20 months
    Attached Images Attached Images   

  29. Damn, you got 2? Keep it in ya pants already!
    There cute as hell man, but Im surprised you even get enough time to work out/diet properly. I have been with the odd single mum, and even 1 kid is crazy! How you do it?

  30. Quote Originally Posted by OzzY SluGGa View Post
    Damn, you got 2? Keep it in ya pants already!
    There cute as hell man, but Im surprised you even get enough time to work out/diet properly. I have been with the odd single mum, and even 1 kid is crazy! How you do it?
    It's all routine and planning bro. I work away on the mines for 8 days, so that is all taken care of.

    When back in the city I have these guys for my break. They come to the gym and stay in the creche while Im there. In the arvo I walk them for cardio.

    When they nap, Dad naps because you never know when you're next going to catch z's

  31. OK, I'll admit - I'm a bit butt-hurt because no one sent me an invite.
    Subscribed any-fukcing-way!

  32. Quote Originally Posted by Iron Lungz View Post
    OK, I'll admit - I'm a bit butt-hurt because no one sent me an invite.
    Subscribed any-fukcing-way!
    No one wants to invite you, because we cant concentrate on sh1t with them Damn Avi's!

  33. Quote Originally Posted by OzzY SluGGa View Post
    No one wants to invite you, because we cant concentrate on sh1t with them Damn Avi's!
    Oh, so I take it that you like guys, eh? That's cool, man - whatever floats your boat.
    Anyone else object to my avatar of choice?


  34. Quote Originally Posted by Iron Lungz View Post
    Oh, so I take it that you like guys, eh? That's cool, man - whatever floats your boat.
    Anyone else object to my avatar of choice?

    I'm in favor of your avi of choice
    IBE/PHF Boladrol - The Most Potent PH in the World - Available Now!

  35. LOL, no objection here
    Just them fine ass Bitches you always have break my already average concentration abilities

  36. subbed meng.

  37. Quote Originally Posted by TheLastRonin View Post
    subbed meng.
    that's an AWESOME avi Ronin! Welcome!

    . . . yours isn't bad either Lungz

  38. 3 days late, but looks like it's still just starting, woowoo!
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  39. Quote Originally Posted by jakellpet View Post
    that's an AWESOME avi Ronin! Welcome!

    . . . yours isn't bad either Lungz
    hehe thanks..can you tell I'm anti-peta?

  40. cool as, subbed
    would it be worth recomping after the cut and not bulk
  

  
 

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