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joh408's Cut for Summer

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    joh408's Avatar
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    5'8"  190 lbs.
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    joh408's Cut for Summer


    Hey guys, thought I'd make a thread for my cut leading up to summer. Just finished a 6 week run of Alphamine only where I lost 9 pounds over the holidays. Now I am using the rest of my Alphamine tub and Vanillean as an aid in my cut. Goal isn't weight based but I will update weight at least once a week.

    Stats:
    Height - 5'8"
    Weight - 191 lbs

    Diet:
    IF and mostly CKD
    2100 calories daily

    Activity:
    Lift 4x a week 5/3/1 with Periodization bible for assistance work
    LISS 10-30 minutes after lifting

    Hopefully this will be a good cut for me. Trying to lean up for summer. Also have a competition with my dad which will be ending mid May where we will take BF measurements and strength measurements so I will have starting figures once I go back home.

    Some pics:
    Name:  After Front.JPG
Views: 635
Size:  171.2 KBName:  After Side.JPG
Views: 564
Size:  164.6 KB

    Thanks in advance for joining me


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    joh408's Avatar
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    Lifting - 1/16/13:
    Squat:
    5 reps x 135 lbs
    5x145
    3x175
    3x205
    3x240
    8x255
    Back Raises:
    10 reps x 0 lbs
    10x0
    10x10
    10x10
    10x25
    Hack Squat:
    10 reps x 180 lbs10x230
    10x270
    10x270
    10x320
    Leg Curls:
    10 reps x 100 lbs
    10x100
    10x100
    Situps:
    10 reps x 0 lbs
    10x10
    10x25
    Roman Chair Leg Raises:
    10 reps x 0 lbs
    10x0
    10x0
    Supps:
    Dosed 1 scoop Alphamine, 1 Vanillean upon waking
    5g ModernBCAA while fasting
    1 scoop White Flood, 1 Vanillean pre-WO
    5g ModernBCAA intra-WO
    2 scoop Triple Whey post-WO

    •   
       

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    desolateline's Avatar
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    whats the cardio looking like?

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    joh408's Avatar
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    Stairstepper or bike for 30 minutes couple days a week. And I play hockey a few times a week. Didn't do any cardio today since I had to get back for class

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    joh408's Avatar
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    Weighed in at 190 today. Got 180x8 on bench which is a personal record for me. I know, not as big as a lot of people on here but it felt good. Accessory work kinda sucked. Finished up with biking 20 minutes, little over 5 miles, varying resistance from 12 to 14 (out of 20)
    Justin
    joh408 is taking Follidrone on a ride:
    http://anabolicminds.com/forum/supplement-reviews-logs/252416-joh408-taking-follidrone.html

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    DV663's Avatar
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    Quote Originally Posted by joh408 View Post
    Weighed in at 190 today. Got 180x8 on bench which is a personal record for me. I know, not as big as a lot of people on here but it felt good. Accessory work kinda sucked. Finished up with biking 20 minutes, little over 5 miles, varying resistance from 12 to 14 (out of 20)
    you look like you can put up more than 180 for 8 ....whats your max bench?

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    joh408's Avatar
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    No clue, kind of scared to try because hockey wrecked my shoulders (dislocated multiple occasions on both shoulders) so I couldn't bench without pain for about 2 years. Gradually worked up back to where I was comfortable and not in pain. I guess it isn't a PR since I put up 225x3 a few years ago but that was before the shoulder problems so I figure it's like starting back over. Next time I am benching I'll go for a true max.

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    cmitch's Avatar
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    Quote Originally Posted by joh408 View Post
    Hey guys, thought I'd make a thread for my cut leading up to summer. Just finished a 6 week run of Alphamine only where I lost 9 pounds over the holidays. Now I am using the rest of my Alphamine tub and Vanillean as an aid in my cut. Goal isn't weight based but I will update weight at least once a week.

    Stats:
    Height - 5'8"
    Weight - 191 lbs

    Diet:
    IF and mostly CKD
    2100 calories daily

    Activity:
    Lift 4x a week 5/3/1 with Periodization bible for assistance work
    LISS 10-30 minutes after lifting

    Hopefully this will be a good cut for me. Trying to lean up for summer. Also have a competition with my dad which will be ending mid May where we will take BF measurements and strength measurements so I will have starting figures once I go back home.



    Thanks in advance for joining me
    Good luck!

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    DV663's Avatar
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    Quote Originally Posted by joh408 View Post
    No clue, kind of scared to try because hockey wrecked my shoulders (dislocated multiple occasions on both shoulders) so I couldn't bench without pain for about 2 years. Gradually worked up back to where I was comfortable and not in pain. I guess it isn't a PR since I put up 225x3 a few years ago but that was before the shoulder problems so I figure it's like starting back over. Next time I am benching I'll go for a true max.
    Ever try dumbbells? it will take some of that stress off your shoulders

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    joh408's Avatar
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    joh408's Cut for Summer


    Quote Originally Posted by cmitch View Post
    Good luck!
    Thanks!
    Justin
    joh408 is taking Follidrone on a ride:
    http://anabolicminds.com/forum/supplement-reviews-logs/252416-joh408-taking-follidrone.html

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    joh408's Avatar
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    joh408's Cut for Summer


    Quote Originally Posted by DV663 View Post
    Ever try dumbbells? it will take some of that stress off your shoulders
    Ya that's how I got back into benching and once my shoulders felt good enough I went to the barbell
    Justin
    joh408 is taking Follidrone on a ride:
    http://anabolicminds.com/forum/supplement-reviews-logs/252416-joh408-taking-follidrone.html

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    joh408's Avatar
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    Decent workout today, weighed in at 189.4
    Deads-
    5 reps x 95 lbs
    5x105
    3x135
    5x165
    3x185
    7x205

    Hack-
    10 reps x 180 lbs
    10x230
    10x270
    10x320
    10x360

    Situps-
    10 reps x 0 lbs
    10x10
    10x10
    10x25
    10x25

    Leg Curls-
    10 reps x 85 lbs
    10x100
    10x100
    10x115
    10x130

    No cardio, had to go to class. Walked 4+ miles tho going from class to home and back twice

  13. Registered User
    joh408's Avatar
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    Supps:
    Morning: 1 scoop Alphamine, 1 Vanillean, 1 Forskolin-95,
    Mid-Day: 5g ModernBCAA
    30 min before breaking fast: 1/2 scoop Alphamine, 1 Vanillean, 1 Forskolin-95
    Pre-WO: 1 scoop White Flood
    Intra: 10g Modern BCAA
    Post: 1 scoop whey, 1 Vanillean

    Diet:
    2009 kcal
    131/181/31 F/P/C
    Broke fast around ~ 5 pm -> 17 hours fasted
    8 hours sleep

  14. Registered User
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    OHP day -
    OHP-
    5 reps x 45 lbs
    5x60
    3x70
    5x85
    3x95
    7x110

    Incline-
    10 reps x 55 lbs
    10x65
    10x65
    10x75
    10x95

    Tricep Pushdown-
    10 reps x 40 lbs
    10x50
    10x50
    10x40

    Seated Cable Row-
    10 reps x 105 lbs
    10x120
    10x120
    10x135

    Cardio -
    10 minutes stationary bike, level 12-14 resistance

    Not bad, felt a little off. Diet wasn't good yesterday so that may be it. Still holding at 189.4

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    try to do some HIIT when you can to mix it up! You should look into german body composition training which is good to cut weight too. I know few athletes using it before shows or fights. Good luck

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    Thanks I'll look into GVT. I'm not sure if this is right or where I heard it but I thought when doing keto diet, avoid hiit. Any thoughts?

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    Today wasn't the best lifting day but a good workout day. Played hockey for 90 minutes this morning. Unfortunately I felt some fatigue in my legs and it was squat day. Ended up only getting 275 lbs for 4 reps before my legs were shot throwing off my form. Tried to regroup and get 275 a few more times after racking it but I didn't get low enough for me to count them. Finished up with hacks, back raises and hanging leg raises.

    Hit the grocery store after and picked up 3 1/2 lbs 80/20 ground beef, 2 lbs rib eye steak, some brats, 1 lb of bacon, 18 eggs, carb balance wraps and some romaine lettuce. Not quite sure what to make tonight haha
    Justin
    joh408 is taking Follidrone on a ride:
    http://anabolicminds.com/forum/supplement-reviews-logs/252416-joh408-taking-follidrone.html

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    joh408's Avatar
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    joh408's Cut for Summer


    Another thing, I have been trying white flood for a few weeks now. Not a big fan tho. Thought I might replace Alphamine as my pre with it but I like alphamine more so I'm going to give the White Flood to my roommate.

    Tried out one of my samples I got from Performax Labs. Liked it a lot. Might wait for Enhanced tho before I make a decision on my next pre.

    Any of the guys following this log have any other suggestions for preworkouts?
    Justin
    joh408 is taking Follidrone on a ride:
    http://anabolicminds.com/forum/supplement-reviews-logs/252416-joh408-taking-follidrone.html

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    joh408's Avatar
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    Debating what time to lift today. Deload starts today. Might just power out 4 straight days of deload to start a new 4 week run of 5/3/1 on Monday since I'm still progressing well on lifts with the program

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    Going to play some men's league tonight. Possibly lift after
    Justin
    joh408 is taking Follidrone on a ride:
    http://anabolicminds.com/forum/supplement-reviews-logs/252416-joh408-taking-follidrone.html

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