Steve's Shredding Story

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    Steve's Shredding Story


    G'day ladies and gents! This is the story of my quest to become a fitness model, its something ive always wanted (and thanks to being an idiot in high school and a reluctance to commit 4-6 years of my life to uni degree im not even sure i want, one of the few jobs available to me that can pay good money). That being said i wont be able to comment on supplements etc im taking to achieve this goal, so i mean no disrespect but if i get asked questions about the fore-mentioned ill have to ignore them. Im currently recovering from a shoulder reconstruction in February and my shoulders healed to the point where, while still needing stretching, is stable in the socket and can handle weight training. It's been almost a year since ive worked it and my first lifts have shown the effect of time off. I also have suspected lateral compartment syndrome in my calves (will be getting tested next week) as well as lactic (overtight) hamstrings, so doing cardio is near impossible for me at this time. I look forward to taking as many people that i can on this journey, and hopefully it'll add some excitement to the drab dieting and (initially) disappointing lifts. Im also in competition with Lukef2000

    Intro aside, i'll be doing up weekly posts, where a single post will consist of a week's progress which will be updated daily, to save you guys from scrolling down the pages. I've had my starting pics professionally taken and i was told that they shall arrive in the next few days. pics will only be updated after my 90 day transformation however, in interests of securing a sponsorship. I'll also post up pics of my meals for posterity as well as reviews on my weight training sessions.

    Stats:
    Height: 190cm/6ft 3
    Weight: 92kg/202lbs
    BF%: 24

    Diet: High protein & very low carb and plenty of green veggies - will be switching to IF 6 weeks into the cut.
    Staple Meals:
    * Meal 1: 50g protein powder, 200ml lite milk, apple & banana
    * Meal 2: 200g Tuna Omelet with 3 XL eggs, 1 serving of fresh green veggies + 1 carrot
    * Meal 3: 250g pan-fried Basa fillets, 1 serving of fresh green veggies + 1 carrot
    * Meal 4: 220-320g Chicken Breast Fillet (depending on the size of it from coles), 1 serving of fresh green veggies + 1 carrot

    I also have either 300g lean beef mince or 250g Kangaroo steak or 4 lean mince beef patties with the usual serving of veggies , as well as a pre & post workout during the days i workout.

    Starting pictures: Name:  AM Before Front.jpg
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    Week 1:

    Monday: Back & Biceps: As the first proper weight session since my surgery i decided to go light and focus more on seeing if i can maintain proper form and gauge how my shoulder performs. All weights used will be in KG

    * Deadlift: 70: 12, 10, 8, 6 reps
    * Bent Over Barbell Row: 45: 10, 6 reps (after this last one my hamstrings were killing me)
    * Upright Row: 25: 6, 4 reps (my form was pretty bad on this one, my shoulders kept slipping forward and started to jerk the weight up using momentum - will address this next week)
    * EZ Bar Curl: 20: 12, 12 reps (VERY disappointing that after a year off my strength has literally been halved on this lift, my left arm is also noticeably weaker - the side that had the reconstruction - will have to incorporate more isolation exercises to bring this back up to par)
    * Dumbell Hammer Curl: 5's: 12, 12 reps (again very disappointing result - i haven't been this weak since i first started training in high-school)

    Friday: Chest & Shoulders: Due to my legs being crippled from a disastrous attempt at cardio on wed i wont be training legs this week.
    * Flat Dumbbell Bench Press: 12.5's: 12 (this was just to see if my shoulder held out and to judge the weight to use through the session)
    20's: 10, 8, 6 reps (last set my left shoulder started to become noticeably weak)
    * Dumbbell Fly: 10's: 12, 10 (really went slow on these ones, shoulder seemed to hold out though)
    * Dumbbell Front Raise: 5's: 12,10 reps (very happy that my shoulder didn't slip forward and i was able to complete the sets with proper form)
    * Dumbbell Lateral Raise: 5's: 12, 10

    I decided not to hit triceps as my shoulders were pretty fatigued and i didnt want to push my luck. Week 1 Review: I dont know whats tougher; having to go back to lifting weight like a 15 year old girl or forcing all this damn food in my gut! Aaaaand that's week 1 folks!
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    Subbed bro! Week ones over and it's 2kgs even!! That's good your shoulder Is holding up man! I did some cardio today... Lasted 10 minutes lol! How many days you lifting a week bro?
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    Quote Originally Posted by Lukef2000 View Post
    Subbed bro! Week ones over and it's 2kgs even!! That's good your shoulder Is holding up man! I did some cardio today... Lasted 10 minutes lol! How many days you lifting a week bro?
    haha yeah, i washoping for something like 4kgs but eh, it should start dropping off around week 6 when i start IF. yeah im thankful that nothing has gone wrong with the shoulder! ill be trying to do weight training 3 days a week with back biceps, chest shoulders triceps, and legs as my workout routine, just depends on how my legs hold up! i got my pics in, ill upload them to this page and our cutting comp tonight
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    Quote Originally Posted by SkubaSteve89

    haha yeah, i washoping for something like 4kgs but eh, it should start dropping off around week 6 when i start IF. yeah im thankful that nothing has gone wrong with the shoulder! ill be trying to do weight training 3 days a week with back biceps, chest shoulders triceps, and legs as my workout routine, just depends on how my legs hold up! i got my pics in, ill upload them to this page and our cutting comp tonight
    Yeah I was hoping for 3kg but 2.3 will have to do. IF is doing the trick for me. My body is starting to adjust to the fasting periods so in not getting overly cranky lol. Since you can't do much cardio you should throw in a full body routine in there as well to help burn off some fat. I do this quite often and it hurts lol.
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    Week 2:
    Monday:
    * Deadlift: 90kg: 10, 8, 6, 6 reps
    * Bent Over Barbell Row: 60kg: 4 reps
    50kg: 10 reps
    * Upright Row: 30kg: 8 reps
    25kg: 8 reps
    * Ez Bar Curl: 25kg: 12, 10 reps
    * Dumbbell Hammer Curl: 10kg's: 8
    7.5kg's: 12, 12
    5kg's: 12

    Review: much better form used on all these lifts, shoulder is stable throughout Range of Motion (ROM), cant wait to start increasing the weight from here on out!

    Wednesday: Leeeegs!

    * Squat: 62.5kg: 12, 10, 8, 6, 6, 6 Reps
    * Deep Squat: 42.5kg: 6, 4 reps

    Review: Definetly my least favourite day, thanks to my lactic hamstrings going to a 90 degree angle squatting is definitely painful, and deep squatting is torture! glad my legs held up to it, i just hope i can still walk tomorrow!

    Friday: Chest, Shoulders, Triceps

    * Flat Dumbbell Bench: 22.5kg's: 4 reps
    17.5's: 8, 8, 6 reps
    * Flat Dumbbell Fly: 12.5's: 8, 6 reps
    * Dumbbell Front Raise: 5's: 12 ,12 reps
    * Dumbbell Lateral Raise: 5's :12, 12 reps
    * Tricep Kickbacks: 5's: 12, 12 reps
    * Overhead Tricep Dumbbell Extensions: 5's: 12, 12 reps
    * Tricep Bench Dips: 10, 8 reps

    Review: Disappointing that my strength has dropped on my chest exercises, but considering ive been on a zero carb diet for almost 2 weeks i should have expected my strength to crash, will do proper carb cycling next week. Happy that my shoulder strength is still improving and my shoulder is stable throughout tricep exercises.
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    Quote Originally Posted by SkubaSteve89
    Week 2:
    Monday:
    * Deadlift: 90kg: 10, 8, 6, 6 reps
    * Bent Over Barbell Row: 60kg: 4 reps
    50kg: 10 reps
    * Upright Row: 30kg: 8 reps
    25kg: 8 reps
    * Ez Bar Curl: 25kg: 12, 10 reps
    * Dumbbell Hammer Curl: 10kg's: 8
    7.5kg's: 12, 12
    5kg's: 12

    Review: much better form used on all these lifts, shoulder is stable throughout Range of Motion (ROM), cant wait to start increasing the weight from here on out!

    Wednesday: Leeeegs!

    * Squat: 62.5kg: 12, 10, 8, 6, 6, 6 Reps
    * Deep Squat: 42.5kg: 6, 4 reps

    Review: Definetly my least favourite day, thanks to my lactic hamstrings going to a 90 degree angle squatting is definitely painful, and deep squatting is torture! glad my legs held up to it, i just hope i can still walk tomorrow!

    Friday: Chest, Shoulders, Triceps

    * Flat Dumbbell Bench: 22.5kg's: 4 reps
    17.5's: 8, 8, 6 reps
    * Flat Dumbbell Fly: 12.5's: 8, 6 reps
    * Dumbbell Front Raise: 5's: 12 ,12 reps
    * Dumbbell Lateral Raise: 5's :12, 12 reps
    * Tricep Kickbacks: 5's: 12, 12 reps
    * Overhead Tricep Dumbbell Extensions: 5's: 12, 12 reps
    * Tricep Bench Dips: 10, 8 reps

    Review: Disappointing that my strength has dropped on my chest exercises, but considering ive been on a zero carb diet for almost 2 weeks i should have expected my strength to crash, will do proper carb cycling next week. Happy that my shoulder strength is still improving and my shoulder is stable throughout tricep exercises.
    Good to see you back doing legs bro! Are you doing anything for rear delts? Wouldn't stress about the weight tho I know you've got a little something organized to help with that :P
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    Kangaroo steak sounds interesting! Good luck in your goals
    Squats do a booty good.
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    Quote Originally Posted by Lukef2000 View Post
    Good to see you back doing legs bro! Are you doing anything for rear delts? Wouldn't stress about the weight tho I know you've got a little something organized to help with that :P
    haha cheers mang, i definitely prefer the leg press to squats but ive gotta make-do with what ive got! wont be doing any legs this week as ive got the compartment testing on my legs to be done this friday, nah i havent included any yet, ill do rear delts this week, i just wanted to take things easy since that was where most of the surgery was done in my shoulder. hahahaha no comment on that :P
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    Quote Originally Posted by gokix811 View Post
    Kangaroo steak sounds interesting! Good luck in your goals
    thanks for stopping by! Roo is actually very good for you especially if youre on a cut since its so high in protein and low in fat, the taste is...well..unique, a bit like lamb and beef and a chickeny aftertaste, sadly i wont be eating it anymore since every time i try to cook it and eat it i get pretty sick im hoping i wont dissapoint everyone and myself included at the end of this 90 day gig, i want that sponsorship!
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    Quote Originally Posted by SkubaSteve89

    thanks for stopping by! Roo is actually very good for you especially if youre on a cut since its so high in protein and low in fat, the taste is...well..unique, a bit like lamb and beef and a chickeny aftertaste, sadly i wont be eating it anymore since every time i try to cook it and eat it i get pretty sick im hoping i wont dissapoint everyone and myself included at the end of this 90 day gig, i want that sponsorship!
    Despite the fact that it's good for you it still tastes like ass. Ass mixed with something nasty that's hard to put hour finger on lol.
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    Quote Originally Posted by Lukef2000 View Post
    Despite the fact that it's good for you it still tastes like ass. Ass mixed with something nasty that's hard to put hour finger on lol.
    haha i swear im the only white Australian that can stand the taste of it, ironically it seems to try and find its way out of me within an hour of eating it, and if you think roo is bad going down, try and think of the taste of it coming back up!
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    Quote Originally Posted by Lukef2000 View Post
    Despite the fact that it's good for you it still tastes like ass. Ass mixed with something nasty that's hard to put hour finger on lol.
    Haha gross! Despite the nutritional value if something tastes bad I won't be eating it. I'll add kale to this category too lol.
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    Updates bro???
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    Week 3:
    Monday: Back, Biceps
    Deadlift: 100kg: 4 Sets X 8, 6, 4, 4 Reps
    Bent Over Barbell Row: 55kg: 1 Set X 8 reps 45kg: 1 Set X 12 Reps
    Upright Row: 35kg: 2 Sets: X 8, 8 Reps
    Olympic T-Bar row: 57.5kg: 2 Sets: X 12, 12 Reps
    EZ Bar Curl: 30kg: 2 Sets X 12, 8 Reps
    D-Bell Hammer Curl: 12.5kg's: 1 Set X 6 reps 10kg's: 1 Set X 8 reps

    Review: Good strength increase from last weeks performance, form seems to be getting better as well. Wont be doing legs this week as my specialist will be doing initial testing on them to get an idea of whats wrong.

    Friday: Chest, Shoulders Triceps
    Flat Barbell Bench: 60kg: 2 Sets X 8, 5 Reps
    Flat D-Bell Bench: 17.5kg's: 2 sets X 10, 6 Reps
    Incline D-Bell Bench: 15kg's: 2 Sets X 6, 6 Reps
    Flat D-Bell Fly: 10kg's: 2 Sets X 12, 12 Reps
    Seated D-Bell Press: 10kg's: 2 Sets X 10, 8 Reps

    Review: I decided to add in some old beta-alanine powder to my pre-workout to try and get me psyched up. this totally backfired, after my first set of Flat D-bell bench i was spewing my guts up on the toilet, tried to go on and finish but after the D-bell press i had to stop. Very disappointed in my lifts, i seem to be struggling to improve on my bench, hopefully this will improve in time.
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    Week 4:
    Monday: Back, Biceps, Abs
    Deadlifts: 120kg: 1 Set X 4 Reps 100kg: 2 Sets X 8, 6 reps, 80kg: 1 Set X 8 reps
    Olympic T-Bar Row: 60kg: 4 Sets X 12, 12, 12, 12 Reps
    D-Bell Shrugs: 12.5kgs: 4 Sets X 12, 12, 12, 12 Reps
    Ez Bar Curl: 35kg: 1 Set X 12 Reps 30kg: 1 Set X 10 Reps
    D-Bell Hammer Curl: 15kg's: 1 Set X 6 Reps 10kg's: 1 Set X 10 Reps
    Reverse Barbell Curl: 30kg: 1 Set X 8 Reps 25kg: 1 Set X 12 Reps
    Planks: 2 Sets X 30 seconds TuT
    Leg Raises: 2 Sets X 12, 12 reps
    Crunches: 2 Sets X 30, 30 Reps

    Review: Decided to really hit it hard after the appalling performance on friday; usually i have 2 minutes active recovery in between sets, decided to cut it down to under 60 seconds, and although i had to drop the weight down on my last set of deads i definetly felt it more, my back pumps were insane! Also need to go harder on my abs, theyve always been a huge weakpoint for me and my least favourite bodypart to train, even when i was at my lowest weight at 65kgs (for my height thats over 10kg's underweight) i didnt have much definition, and i definitely need a great set of abs if i want to be in the fitness industry thats for sure.

    Friday:

    Flat Barbell Bench: 70kg: 1 X 4 reps, 60kg: 1 X 6 reps, 55kg: 1 X 6 Reps, 45kg: 1 X 10 Reps
    Incline Barbell Bench: 50kg: 1 X 6 Reps, 45kg: 1 X 5 reps, 40kg: 2 X 9, 8 Reps
    Flat Dumbbell Fly: 15kg's: 1 X 7 reps, 10kg's: 1 X 11 Reps
    Seated Dumbbell Press: 12.5kg's: 1 X 5 reps 10kg's: 1 X 7 Reps
    Dumbbell Front Raise: 10kg's: 2 X 12, 10 reps
    Dumbbell Lateral Raise: 5kg's: 2 X 12, 12 reps
    Tricep Kickbacks: 5kg's: 2 X 12, 12 Reps
    Tricep Dumbbell Extensions: 5kg's: 2 X 12, 12 reps
    Tricep Bench Dips: 12, 10 reps

    Review: happy that my chest strength is starting to increase, though i still wish i could start lifting a little more weight than what I'm currently doing, hopefully by then end of this cut ill be back to benching 100kgs again. Shoulder doesn't seem too bad during any of the movements so that's a plus as well.
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    I'm seeing some nice strength increases from your starting point bro!! I may have asked you this already ( cant remember as I'm on night shift ) but why u only lifting three days a week?? Since cardio is trouble for you I'd be lifting more...
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    Quote Originally Posted by Lukef2000 View Post
    I'm seeing some nice strength increases from your starting point bro!! I may have asked you this already ( cant remember as I'm on night shift ) but why u only lifting three days a week?? Since cardio is trouble for you I'd be lifting more...
    haha cheers man! i only started doing 3 days a week to ease my shoulder back into weight training, this week im doing 5 days a week + IF
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    Week 5:

    Monday: Back, Abs
    Deadlift: 120kg: 1 X 6 Reps, 100kg: 2 X 8, 7 reps, 80kg: 1 X 10 reps
    Olympic T-Bar Row: 70kg: 1 X 8 Reps, 60kg: 3 X 12, 12, 12 reps
    Dumbbell Shrugs Super set: 15kg's + 5kg's: 4 X 12 + 12 reps
    Ez Bar Upright Row: 25kg's: 2 X 12, 10 Reps
    Planks: 2 X 45 seconds
    Leg Raises: 2 X 20, 20 Reps
    Crunches: 2 X 30, 30 Reps

    Review: Another increase in strength in my back workouts and pushing myself further training my abs (which i absolutely hate training - id rather do 60 second TuT Stiff Legged Deadlifts than any ab exercise). Hopefully i can hit the 200kg mark on my deadlift at the end of this transformation

    Tuesday: Chest
    Flat Barbell Bench: 70kg's: 1 X 6 Reps, 60kg: 2 X 10, 5 Reps, 50kg: 1 X 9 Reps
    Incline Barbell Bench: 50kg: 1 X 5 reps, 45kg: 1 X 7 Reps, 40kg: 2 X 10, 9 Reps
    Flat Dumbbell Bench: 20kg's: 1 X 5 reps, 15kg's: 1 X 9 Reps
    Flat Dumbbell Fly: 15kg's: 1 X 5 reps, 10kg's: 1 X 12 reps

    Review: Chest is slowly getting there, would love to have racked up 8 reps on the 70kg's but oh well, slow n steady.

    Wednesday: Squattin' Time!
    Barbell Squat: 70kg's: 1 X 12 Reps, 65kg: 1 X 12 Reps, 60kg: 2 X 12 Reps
    Front Squat: 35kg's: 4 X 12 12 12 12 Reps
    60 second TuT Squat: 35kg's: 4 X 12 ,12, 12, 12 Reps

    Review: Blasted legs today! those TuT sets really nailed my legs, my legs felt wobbly all night. Hope im not too sore tomorrow!

    Friday: Shoulders & Arms

    Seated Machine Press: 80lbs: 4 Sets X 12, 12, 10, 8 Reps
    Tricep Kickbacks: 7kg's: 4 Sets X 12, 12, 12, 12 Reps
    Bicep Cable Curl: 60lbs: 3 Sets X 12, 12, 10 Reps 50lbs: 1 Set X 12 Reps
    Dumbbell Lateral Raise: 7kg: 4 Sets X 12, 12, 12, 12 Reps
    Tricep Cable Pushdowns: 70lbs: 1 Set X 12 Reps 60lbs: 3 Sets X 12, 12, 12 Reps
    Bicep Cable Curl: 60lbs: 1 Set X 12 Reps 50lbs: 2 Sets X 12, 10 Reps 40lbs: 1 Set X 12 Reps
    Seated Machine Press Drop Set: 80 60 40lbs X 12, 9, 7 Reps
    Tricep Cable Pushdown Drop Set: 70 50 30lbs X 10, 9, 12 Reps
    Bicep Cable Curl Drop Set: 60 40 20lbs X 8, 6, 12 Reps
    Reverse Cable Curl Drop Set: 50 30 10lbs X 5, 6, 9 Reps

    Review: Went up the coast for the weekend so had to make do with the womens dumbbell rack and pinloaded machines. Decided to make it a pump set and by the end of the session i couldnt even get my shirt off my arms and shoulders were that fatigued. had massive pumps throughout the drop sets, would definetly recommend these as a finisher to any workout.
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    Quote Originally Posted by SkubaSteve89
    Week 5:

    Monday: Back, Abs
    Deadlift: 120kg: 1 X 6 Reps, 100kg: 2 X 8, 7 reps, 80kg: 1 X 10 reps
    Olympic T-Bar Row: 70kg: 1 X 8 Reps, 60kg: 3 X 12, 12, 12 reps
    Dumbbell Shrugs Super set: 15kg's + 5kg's: 4 X 12 + 12 reps
    Ez Bar Upright Row: 25kg's: 2 X 12, 10 Reps
    Planks: 2 X 45 seconds
    Leg Raises: 2 X 20, 20 Reps
    Crunches: 2 X 30, 30 Reps

    Review: Another increase in strength in my back workouts and pushing myself further training my abs (which i absolutely hate training - id rather do 60 second TuT Stiff Legged Deadlifts than any ab exercise). Hopefully i can hit the 200kg mark on my deadlift at the end of this transformation

    Tuesday: Chest
    Flat Barbell Bench: 70kg's: 1 X 6 Reps, 60kg: 2 X 10, 5 Reps, 50kg: 1 X 9 Reps
    Incline Barbell Bench: 50kg: 1 X 5 reps, 45kg: 1 X 7 Reps, 40kg: 2 X 10, 9 Reps
    Flat Dumbbell Bench: 20kg's: 1 X 5 reps, 15kg's: 1 X 9 Reps
    Flat Dumbbell Fly: 15kg's: 1 X 5 reps, 10kg's: 1 X 12 reps

    Review: Chest is slowly getting there, would love to have racked up 8 reps on the 70kg's but oh well, slow n steady.

    Wednesday: Squattin' Time!
    Barbell Squat: 70kg's: 1 X 12 Reps, 65kg: 1 X 12 Reps, 60kg: 2 X 12 Reps
    Front Squat: 35kg's: 4 X 12 12 12 12 Reps
    60 second TuT Squat: 35kg's: 4 X 12 ,12, 12, 12 Reps

    Review: Blasted legs today! those TuT sets really nailed my legs, my legs felt wobbly all night. Hope im not too sore tomorrow!
    Strength still progressing in the right direction I see i see you train reverse pyramid style! I love reverse pyramid style. The only way to train! how's your diet coming along? Liking IF??
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    Quote Originally Posted by Lukef2000 View Post
    Strength still progressing in the right direction I see i see you train reverse pyramid style! I love reverse pyramid style. The only way to train! how's your diet coming along? Liking IF??
    haha cheers man, yeah i love trying to beat my strength from the previous week and then finish with a pump set on each exercise. Diet's going good, i fast between 18-20 hours depending on how much food i can eat and when i wake up, ive been doing 8am starts the last couple of days and im getting pretty damn hungry within 8 hours! my weights still around the 90 mark, im going to really have to step it up for the last 6 weeks if i want to see some visible improvement.
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    Quote Originally Posted by SkubaSteve89
    haha cheers man, yeah i love trying to beat my strength from the previous week and then finish with a pump set on each exercise. Diet's going good, i fast between 18-20 hours depending on how much food i can eat and when i wake up, ive been doing 8am starts the last couple of days and im getting pretty damn hungry within 8 hours! my weights still around the 90 mark, im going to really have to step it up for the last 6 weeks if i want to see some visible improvement.
    So your dieting approach resembles the warrior diet rather than leangains. I wish i could use something like the warrior diet. It works really well for me. You should really start stripping down following that bro! You can also be a bit more relaxed with what you put in your mouth.
    I'm in the same boat man I really need to step it up for the next 4 weeks. My diets tight but I can't get over my dislike for cardio... Although I do have a new gym in Mackay that has a lot more.... Of a view in the cardio department
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    Week 6: Weight 93kgs. Not particularly pleased with the numbers on the scale, but ive definetly lost some fat (not as much as id hoped) and gained a fair bit of muscle and considering thats in a caloric deficeit i am certaintly happy about that! i have found the culprit of my fat gain and subsequent struggle to get rid of it during this cut; Avanza. I thought it was a coincidence that my weight started to jump when i started taking it as i was also sedentary and eating a heap of junk food. After the 4 week mark of my cut and not much change in body composition i started figuring there was something else going on, due to the fact that going from a caloric surplus and being completely sedentary to a caloric deficit and regular exercise coupled with my ectomorph bodytype should have yielded much better results. so due to that, and i no longer feel the need to take it (plus mixing it with other stuff is not recommended on the back of the packet and for good reason; ive been getting major adrenaline highs followed by a huge happiness crash as well as sleeping problems), i will be weaning myself off over the next 4 weeks. I'll also post up a 6 week progress pic on friday here and on the cutting comp with luke. definitely looking forward to seeing where we both are at!

    Monday: Back, Abs
    Deadlift: 120kg: 1 Set X 7 reps 110kg: 1 Set X 7 reps 100kg: 1 Set X 10 Reps 80kg: 1 Set X 12 Reps
    Olympic T-Bar Row: 80kg: 1 Set X 6 Reps 70kg: 1 Set X 6 Reps 60kg: 2 Sets X 12, 12 Reps
    Dumbbell Shrugs Mini - Super Sets: 22.5kgs + 5kg's: 4 Sets X 12+12, 12+12, 12+12, 12+12 Reps
    Upright Row Close-Grip: 30kg: 1 Set X 12 Reps 25kg: 1 Set X 12 Reps
    Planks: 2 Sets X 60, 45 seconds
    Leg Raises: 2 Sets X 20, 20 Reps
    Crunches: 2 Sets X 30, 30 Reps

    Review: Very happy that im continually increasing on my strength, I'm looking forward to doing reps on 200kg with my deads, if i can do 8 clean solid reps next week ill bump it up to 130 the week after. a little bit disappointing on my ab workout, only a slight increase there, though ill work them again on friday. Chest tomorrow, cant wait to smash that out!

    Tuesday: chest day!

    Flat Barbell Bench: 70kg: 1 X 8 Reps 60kg: 2 X 10, 8 Reps 55kg: 1 X 11 Reps
    Incline Bench: 55kg: 1 X 4 Reps 50kg: 1 X 8 Reps 45kg: 1 X 10 Reps 40kg: 1 X 10 Reps
    Flat D-Bell Bench: 22.5kg's: 1 X 5 Reps 17.5kg's: 1 X 10 Reps
    Flat D-Bell Fly: 17.5kg's: 1 X 6 Reps 10kg's: 1 X 12 Reps

    Review: still a slow but steady increase in strength on my chest, im still pushing around the womens weights, cant wait to finially get back to my old 40kg D-bells and crack the 100kg bench for reps again!

    Thursday: Legs and Shoulders: had a bollocking from my dad about just bullsheet on wed and i was more in the mood for committing murder than lifting weights so im doing my legs and shoulders today

    Squat: 80kg: 1 X 12 Reps 75kg: 1 X 12 Reps 70kg: 1 X 12 Reps 65kg: 1 X 12 Reps
    Front Squat: 45kg: 4 X 12 Reps
    Deep Squat: 60kg: 1 X 12 Reps 55kg: 1 X 12 Reps 50kg: 1 X 12 Reps 45kg: 1 X 12 Reps
    D-Bell Seated Press: 15kg's: 1 X 10 Reps 12.5kg's: 1 X 12 Reps 10kg's: 2 X 12 Reps
    D-Bell Front Raise: 12.5kg's: 1 X 12 Reps 10kg's: 1 X 12 Reps 7.5kg's: 2 X 12 Reps
    D-Bell Lateral Raise: 7.5kg's: 4 X 12 Reps

    Friday: Armz!
    EZ Bar Curl: 40kg: 1 X 12 Reps 35kg: 1 X 12 Reps 30kg: 1 X 12 Reps 25kg: 1 X 12 Reps
    EZ Bar Skullcrushers + Close Grip Bench Press Super Set: 20kg: 4 X 12 + 12 Reps
    D-Bell Hammer Curl: 20kg's: 1 X 6 Reps 15kg's: 1 X 6 Reps 10kg's: 2 X 12 Reps
    Tricep Kickbacks: 7.5kg's: 1 X 8 Reps 5kg's: 3 X 12 Reps
    Barbell Curl: 40kg: 1 X 10 Reps 35kg: 1 X 12 Reps 30kg: 1 X 12 Reps 25kg: 1 X 12 Reps
    Tricep Bench Dips: 4 X 12 Reps
    Reverse Barbell 21's: 1 X 21 Reps

    Review: looove arms day, i think its the only day of the week where my strength seems to shoot up consistantly and it shows! ill be uploading week 6 progress pics shortly.
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    Quote Originally Posted by SkubaSteve89
    Week 6: Weight 93kgs. Not particularly pleased with the numbers on the scale, but ive definetly lost some fat (not as much as id hoped) and gained a fair bit of muscle and considering thats in a caloric deficeit i am certaintly happy about that! i have found the culprit of my fat gain and subsequent struggle to get rid of it during this cut; Avanza. I thought it was a coincidence that my weight started to jump when i started taking it as i was also sedentary and eating a heap of junk food. After the 4 week mark of my cut and not much change in body composition i started figuring there was something else going on, due to the fact that going from a caloric surplus and being completely sedentary to a caloric deficit and regular exercise coupled with my ectomorph bodytype should have yielded much better results. so due to that, and i no longer feel the need to take it (plus mixing it with other stuff is not recommended on the back of the packet and for good reason; ive been getting major adrenaline highs followed by a huge happiness crash as well as sleeping problems), i will be weaning myself off over the next 4 weeks. I'll also post up a 6 week progress pic on friday here and on the cutting comp with luke. definitely looking forward to seeing where we both are at!

    Monday: Back, Abs
    Deadlift: 120kg: 1 Set X 7 reps 110kg: 1 Set X 7 reps 100kg: 1 Set X 10 Reps 80kg: 1 Set X 12 Reps
    Olympic T-Bar Row: 80kg: 1 Set X 6 Reps 70kg: 1 Set X 6 Reps 60kg: 2 Sets X 12, 12 Reps
    Dumbbell Shrugs Mini - Super Sets: 22.5kgs + 5kg's: 4 Sets X 12+12, 12+12, 12+12, 12+12 Reps
    Upright Row Close-Grip: 30kg: 1 Set X 12 Reps 25kg: 1 Set X 12 Reps
    Planks: 2 Sets X 60, 45 seconds
    Leg Raises: 2 Sets X 20, 20 Reps
    Crunches: 2 Sets X 30, 30 Reps

    Review: Very happy that im continually increasing on my strength, I'm looking forward to doing reps on 200kg with my deads, if i can do 8 clean solid reps next week ill bump it up to 130 the week after. a little bit disappointing on my ab workout, only a slight increase there, though ill work them again on friday. Chest tomorrow, cant wait to smash that out!
    I wouldn't stress about the scale weight bro! Once you get off that avanza I'm sure you'll drop quite quickly! Sounds like some nasty stuff for sure! Makes steroid side effects look tame lol 8)
    200kg is serious weight bro! most I've done is 180kg for 2. I should really do them more than once in 10 days lol. I took some pics this morning but I need to shave my chest so I'll do that today and take some more tomorrow! Six week mark? Can't believe how quickly this has gone!
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    Quote Originally Posted by Lukef2000 View Post
    I wouldn't stress about the scale weight bro! Once you get off that avanza I'm sure you'll drop quite quickly! Sounds like some nasty stuff for sure! Makes steroid side effects look tame lol 8)
    200kg is serious weight bro! most I've done is 180kg for 2. I should really do them more than once in 10 days lol. I took some pics this morning but I need to shave my chest so I'll do that today and take some more tomorrow! Six week mark? Can't believe how quickly this has gone!
    haha cheers man, yeah its not so much the numbers on the scale as it is the visual progress on my waistline thats getting me down, but now that i know what the problem is it should be looking good! yeah man its been hell the last 6 weeks, i feel like a god some times and then other times i just want to go to bed and sleep for a whole day, cant wait to kick this crap and start feeling good and looking good! haha yeah man ive never even done over 130kg's before so 200 seems pretty beastly! haha yeah man if u dont have any muscle problems id do them every week, deads are amazing for mass. niiice man! cant wait to see how the results are coming from your PH + Albuterol combo, i "may" have to try it myself if my "all natural vegan" progress is slowing down hahaha yeah time flys when your throwing weight around like gorilla right?
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    Name:  IMG162.jpg
Views: 156
Size:  37.5 KBName:  IMG166.jpg
Views: 160
Size:  35.8 KBName:  IMG171.jpg
Views: 166
Size:  47.0 KBApologies for the poor quality + showing my toilet in the picture, this bathroom has the only decent mirror in the house. as you can see ive gained a fair bit of beef on the arms and shoulders, still a little dissapointed about my waistline, but once i kick the avanza it'll be gone in no time!
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    Quote Originally Posted by SkubaSteve89
    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=70 306"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=70 307"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=70 308"/>Apologies for the poor quality + showing my toilet in the picture, this bathroom has the only decent mirror in the house. as you can see ive gained a fair bit of beef on the arms and shoulders, still a little dissapointed about my waistline, but once i kick the avanza it'll be gone in no time!
    Dude I don't know what your disappointed about! You've lost a stack of weight from your midsection and your lower back! You've deff put on a bit of mass too!! And dude the toilet! WTF! Lol
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    Quote Originally Posted by Lukef2000 View Post
    Dude I don't know what your disappointed about! You've lost a stack of weight from your midsection and your lower back! You've deff put on a bit of mass too!! And dude the toilet! WTF! Lol
    hahaha cheers man, i was hoping for more visible abs i think we've got the same waistline now, its gonna be a tough one! hahaha ahh the toilet...i know i know, i was like 'ergh looks so tacky in a picture but fk it look at my muskelz instead' :P
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    Hope you've been gorging on some cake over the last week :P
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    Quote Originally Posted by Lukef2000 View Post
    Hope you've been gorging on some cake over the last week :P
    hahaha nah ive been good man! weights up to 94 but waistlines gone down. i see youve been making some PR in your gym, congrats man! And here i am still toiling away with the feminine weights :P
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    Quote Originally Posted by SkubaSteve89

    hahaha nah ive been good man! weights up to 94 but waistlines gone down. i see youve been making some PR in your gym, congrats man! And here i am still toiling away with the feminine weights :P
    Thats good man! Good to see your still heading in the right direction! Hows your strength coming along? Man I've been making some nice strength increases. Makes me wonder what would of happened if I'd done this on a bulking diet!
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    Looking good Steve. Def noticeable changes. Keep up the good work!
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post
    Looking good Steve. Def noticeable changes. Keep up the good work!
    thanks kix!
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