joh408's Cut for Summer

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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: 638
Size:  171.2 KBName:  After Side.JPG
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    Thanks in advance for joining me

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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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    whats the cardio looking like?
    •   
       

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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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    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
    Instagram: justin_ohara9
    http://anabolicminds.com/forum/training-forum/231863-joh408s-longterm-quest.html
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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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    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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    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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    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 Cut for Summer


    Quote Originally Posted by cmitch View Post
    Good luck!
    Thanks!
    Justin
    Instagram: justin_ohara9
    http://anabolicminds.com/forum/training-forum/231863-joh408s-longterm-quest.html
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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
    Instagram: justin_ohara9
    http://anabolicminds.com/forum/training-forum/231863-joh408s-longterm-quest.html
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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. Senior Member
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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. Senior Member
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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
  16. Senior Member
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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
    Instagram: justin_ohara9
    http://anabolicminds.com/forum/training-forum/231863-joh408s-longterm-quest.html
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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
    Instagram: justin_ohara9
    http://anabolicminds.com/forum/training-forum/231863-joh408s-longterm-quest.html
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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
    Instagram: justin_ohara9
    http://anabolicminds.com/forum/training-forum/231863-joh408s-longterm-quest.html
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    Men's league was awesome. Good cardio, great to get back on the ice. Played half the games, ~25 minutes of playing. I'm wired now so I might go to 24 to hit chest on for the start of deload week
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    Forgot to mention I blocked a shot on my right pec no shoulder pads. Tried to see if it was worth it to go to 24 with my adrenaline wearing off so I just got a quick pump in on my bench with limited dumbbells:
    DB bench:
    35 lbs x 10 x 3
    40x10x2
    DB curls:
    25 lbs x 10 x 3
    35x10
    40x10

    I decided not to go to 24. I'll do a full Bench day tomorrow
    Justin
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    http://anabolicminds.com/forum/training-forum/231863-joh408s-longterm-quest.html
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    Hit the gym for a bit today, couldn't go yesterday as some stuff came up
    Deload week start -
    Bench:
    5 reps x 65 lbs
    5x95
    5x115
    5x125
    5x135
    10x145
    Lat Pulldowns -
    10x75
    10x90
    10x105
    10x120
    10x135
    Tricep Pushdowns -
    10x40
    10x50
    10x60
    10x70
    *DB Military -
    10x35
    10x35
    10x40
    10x40
    *Did these at home because the gym was insanely packed during the lunch hour and didn't want to get in line behind a bunch of people waiting for free weights and benches*

    About to go skate for 2 hours of drop in hockey so thats my cardio for today
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    Sorry for the lack of updates, been busy with school and other stuff.
    Weighed in at 186.6 lbs on 2/4
    Did deads that day, still deload week. Assistance work went good. Did 10 minutes biking to warm up and then finished off the day with 20 minutes on the stairstepper doing intervals. Going to the gym later to do OHP deload and then tomorrow to do squat deload. Day or 2 off and then I'll get back to the weights. Can't wait to keep pushing
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    joh408's Cut for Summer


    Back at it. Round 3 of 5/3/1. Weighed in at 185. Slowly but surely getting down. I think I'm going to try for 170. Hopefully get there in a few months. Once I hit that or where I feel comfortable ill be going for muscle mass, slow bulk/recomp.

    Bench day today:
    5 reps x 95 lbs
    5x115
    3x125
    5x135
    5x155
    6x170
    Shoulders were real bothersome today. Not amount of stretching would loosen them up. Decided to stop at 6 to prevent injury.
    DB Rows:
    10x70x2
    10x75
    10x80
    10x85

    Tricep Pushdown:
    10x50
    10x60
    10x60
    10x50
    10x50

    Huge arm pump day. Usually have about an inch on my sleeves. Completely filled today, pretty fun today taking off my shirt and feeling some resistance on my bis. Pics up later
    Justin
    Instagram: justin_ohara9
    http://anabolicminds.com/forum/training-forum/231863-joh408s-longterm-quest.html
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    joh408's Cut for Summer


    Oh ya and I found a gift card so I got some ON 100% Whey, a few bottles of Erase and some bf calipers coming my way either Thursday or Friday
    Justin
    Instagram: justin_ohara9
    http://anabolicminds.com/forum/training-forum/231863-joh408s-longterm-quest.html
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    Pics as promised:
    Name:  6FB4AF3D-3525-4319-96B7-A308477D89CC-2316-000001B6C0A99B9D_zps16c08895.jpg
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    Name:  7F994BA2-CB1F-4A65-ADCC-582978F97C06-2316-000001B6C7B7EEEB_zps08c878b0.jpg
Views: 180
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    Name:  722FE494-8179-44C1-B6FB-2796319EB1AC-2316-000001B6CECEA5F2_zps45cce148.jpg
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  28. Professional Member
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    Gvt is great for cutting man you swear and want to eat like a monster . Good luck buddy !
  29. Senior Member
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    I might start it up in a bit. GVT seems interesting and the supersets might be inconvenient for mid day when its packed but I do lift a few times a week late at night so that could be the new routine.

    Got my calipers, only test I can do myself was the JP3 and that came out as me having 14.5% BF
  30. Senior Member
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    Deadlift day today:
    Hack Squat:
    15 reps x 160 lbs
    10x230
    10x270
    10x320
    10x320
    Leg Curls:
    15 reps x 70 lbs
    10x90
    10x100
    10x105
    8x110

    Roman Chair Leg Raises:
    10xBW
    10xBW
    8xBW

    Deadlift:
    5x75
    5x95
    5x115
    3x135
    5x155
    5x175
    7x195

    Slower day today, kinda packed and I was trying to teach my roommate how to lift. He's coming back from sports hernia and varicocele surgery he got in November and he hadn't really ever lifted before. Usually after my warmup I start my day with the compound lift but the racks and bars were taken when I was there so I did accessory work before the deads.
  31. Senior Member
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    joh408's Cut for Summer


    OHP day:
    8 reps x 55 lbs
    7x65
    5x75
    5x85
    5x95
    8x105

    DB Rows:
    10x70
    10x70
    10x75
    10x80
    12x70

    Arms were pumped up which made tris hard so I focused on controlled movement slower than normal and using lighter weight
    Tricep Pushdown:
    10x50
    10x40
    10x30
    10x40
    10x50

    Another slow day as I train my roommate. Keeps my rest time up a bit more since when I am by myself I go quick. More focused on form since I wanna show my roommate the proper way to lift. Diet yesterday was 2050 kcals, 60 F/ 30 P/ 10 C. Haven't broke fast yet today. Thinking about my carb up meals tho. Maybe a pizza or Qdoba
    Justin
    Instagram: justin_ohara9
    http://anabolicminds.com/forum/training-forum/231863-joh408s-longterm-quest.html
  32. Senior Member
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    Weighed in at 184.5 on the weekend. Had a few more cheat meals than I planned but its not that bad of a setback.
    Squat day today but the rack was taken til the end of my workout so I did accessory work at the beginning and tried to pace myself so I wasn't dead for squats:

    Back Raise:
    10 reps x BW
    10xBW
    10x25
    10x25
    10x35

    Leg Press:
    10x270
    10x270
    10x360
    10x360
    10x450

    Decline Situps:
    10xBW
    10xBW
    10x10
    10x25
    10x25

    Squat:
    5x135
    5x155
    3x185
    5x205
    5x225
    7x250

    Not a bad day, not the best tho. Training my roommate has been going good. Packed gym at 4 but still got all of my sets done
  33. Senior Member
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    Yesterday was a bench day:
    Lat Pulldown:
    10 reps x 90 lbs
    10x105
    10x105
    10x120
    8x135

    Tricep Bar Pushdown:
    10x50
    10x50
    10x60
    10x50
    10x50

    Bench:
    5 reps x 95 lbs
    5x110
    3x125
    3x145
    3x165
    7x180

    Incline:
    10 reps x 65 lbs
    10x65
    10x75
    10x75
    10x95

    Good day, didn't complete 8th rep on bench because my form was off on the last rep and I brought it down too low on my chest so I couldn't complete the lift. First day using Hemavol and my pumps were great. Felt good throughout the lift. Looking forward to getting back on some stims soon with Enhanced coming in the mail. I've taken a break since I finished Alphamine (2/6) from caffeine except a cup of coffee or 2 in the morning.
  34. Senior Member
    joh408's Avatar
    Stats
    5'8"  190 lbs.
    Join Date
    Feb 2010
    Posts
    1,959
    Rep Power
    482544
    Level
    41
    Lv. Percent
    89.13%
    Achievements Activity ProPosting Pro

    Deadlift day yesterday. Hands were sweating as hell so I lost grip pulling. Going to do OHP tonight. Thursday I am getting my sponsored tub of Performax so I am stoked. Log is gonna be here:
    http ://anabolicminds.com/forum/supplement-reviews-logs/225183-upping-my-performax.html#post3873379
  35. Senior Member
    joh408's Avatar
    Stats
    5'8"  190 lbs.
    Join Date
    Feb 2010
    Posts
    1,959
    Rep Power
    482544
    Level
    41
    Lv. Percent
    89.13%
    Achievements Activity ProPosting Pro

    Powermax log is over. Best preworkout I've used so far. Getting back into the cutting again but I am down to 179.2 while upping my cals. Still doing CKD and I've got a log opp with Finaflex coming up soon so I'm gonna start a new thread with that. In the meantime, ill update this thread. Did a 2 hour hike today going up mount sanitas in boulder
    Justin
    Instagram: justin_ohara9
    http://anabolicminds.com/forum/training-forum/231863-joh408s-longterm-quest.html
  36. Senior Member
    joh408's Avatar
    Stats
    5'8"  190 lbs.
    Join Date
    Feb 2010
    Posts
    1,959
    Rep Power
    482544
    Level
    41
    Lv. Percent
    89.13%
    Achievements Activity ProPosting Pro

    Diet for the past few days:



    Got a few workouts in and have started implementing more HIIT to get ready for summer. I'm still breathing like a fat kid but it's getting better
    Justin
    Instagram: justin_ohara9
    http://anabolicminds.com/forum/training-forum/231863-joh408s-longterm-quest.html
  37. Senior Member
    joh408's Avatar
    Stats
    5'8"  190 lbs.
    Join Date
    Feb 2010
    Posts
    1,959
    Rep Power
    482544
    Level
    41
    Lv. Percent
    89.13%
    Achievements Activity ProPosting Pro

    Couple progress pics from last week:


    Justin
    Instagram: justin_ohara9
    http://anabolicminds.com/forum/training-forum/231863-joh408s-longterm-quest.html
  38. Senior Member
    joh408's Avatar
    Stats
    5'8"  190 lbs.
    Join Date
    Feb 2010
    Posts
    1,959
    Rep Power
    482544
    Level
    41
    Lv. Percent
    89.13%
    Achievements Activity ProPosting Pro

    Diet for today:


    Workout:
    3/3/3+ week for 5/3/1
    deads: 3 warmup sets, 3 working
    last working set was 255 lbs for 8 reps
    rack pulls: 5 sets, 10/5/10/10/10 reps
    bench press: 5 sets, 10/10/10/10/8 (Trying to work on my chest, its a weak point)
    hack squat: 5 sets of 10
    leg curls: 4 sets of 10
    roman chair knee raises: 3 sets of 10
    HIIT running ladders on the bball court: 30 sec ladders, 1 min walk around court
    Justin
    Instagram: justin_ohara9
    http://anabolicminds.com/forum/training-forum/231863-joh408s-longterm-quest.html
  39. Senior Member
    joh408's Avatar
    Stats
    5'8"  190 lbs.
    Join Date
    Feb 2010
    Posts
    1,959
    Rep Power
    482544
    Level
    41
    Lv. Percent
    89.13%
    Achievements Activity ProPosting Pro

    Picked up a food scale so now no more guessing! Went to the doc today and they put my weight at 180 wearing a shirt, sweats, etc. Not bad. I have had my calories up more lately so not expecting too much weight loss. Can't wait for my Finaflex log to start and then I'll get back into the cutting stage. Just trying to get as much muscle as I can before starting the 2 month cut.
    Justin
    Instagram: justin_ohara9
    http://anabolicminds.com/forum/training-forum/231863-joh408s-longterm-quest.html
  

  
 

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