joh408's Cut for Summer

joh408

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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:
After Front.JPG
After Side.JPG


Thanks in advance for joining me
 

joh408

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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
 
desolateline

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whats the cardio looking like?
 

joh408

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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
 

joh408

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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)
 
DV663

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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)
you look like you can put up more than 180 for 8 ....whats your max bench?
 

joh408

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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.
 
cmitch

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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

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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.
Ever try dumbbells? it will take some of that stress off your shoulders
 

joh408

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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

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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
 

joh408

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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
 

joh408

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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
 

keipei

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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
 

joh408

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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?
 

joh408

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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
 

joh408

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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

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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
 

joh408

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

joh408

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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
 

joh408

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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
 

joh408

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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
 

joh408

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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
 

joh408

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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
 

joh408

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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
 

joh408

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Pics as promised:
6FB4AF3D-3525-4319-96B7-A308477D89CC-2316-000001B6C0A99B9D_zps16c08895.jpg

7F994BA2-CB1F-4A65-ADCC-582978F97C06-2316-000001B6C7B7EEEB_zps08c878b0.jpg

722FE494-8179-44C1-B6FB-2796319EB1AC-2316-000001B6CECEA5F2_zps45cce148.jpg
 
EatMoar

EatMoar

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Gvt is great for cutting man you swear and want to eat like a monster . Good luck buddy !
 

joh408

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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
 

joh408

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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.
 

joh408

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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
 

joh408

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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
 

joh408

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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.
 

joh408

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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
 

joh408

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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
 

joh408

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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
 

joh408

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Couple progress pics from last week:


 

joh408

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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
 

joh408

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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.
 

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