joh408's Cut for Summer

[joh408]

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:


Thanks in advance for joining me

[joh408]

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

[desolateline]

whats the cardio looking like?

[joh408]

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

[joh408]

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)

[DV663]

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?

[joh408]

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.

[cmitch]

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!

[DV663]

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

[joh408]

Good luck!

Thanks!

[joh408]

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

[joh408]

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

[joh408]

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

[joh408]

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

[keipei]

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

[joh408]

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?

[joh408]

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

[joh408]

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?

[joh408]

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

[joh408]

Going to play some men's league tonight. Possibly lift after