Continuing the cut! - AnabolicMinds.com - Page 2

Continuing the cut!

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    Day 12

    Weight 80.6kg 177.5lb

    Dosed 2 erase 1 am 1'pm
    Dosed 4 alpha t2 2 am 2 pm
    Dozed 4 OEP 2 am 2 pm

    Went in to hit the big three today as per my normal routine when I change from day shift to night shift but my legs were so sire after deads I decided just to hit back and start my routine over.

    Back day

    Deadlifts
    bar x 20
    60kg 135 lb x 15
    100kg 220lb x 12
    140kg 315 lb x 5 put straps on here
    180kg 405lb x 6 x 2
    160kg 355lb x 7
    140kg 315lb x 8
    100kg 220lb x 10

    Chins
    BW x 15 x 12 x 10

    Lat pulldowns ( weight per arm )
    40kg 90lb x 8 x 9 x 8

    Bent over rows
    80kg 175lb x 6 ( back was toasted after deads )
    70kg 155lb x 10 x 10 drop 60kg 135 x 10

    Inverted rows
    BW x 10 x 10 x 10

    Back was toast. I now remember why I do deads on their own day lol. Pretty happy with the weight loss that's around 2lb in a week. Didn't track cals today as I ate a couple things which I have no idea how to find in myfitnesspal wasn't too bad tho.
    Im not sure if it's relevant or not to the stack I'm running or the lack of carbs but I'm incredibly hungry all the time. It's making dieting a bitch! Libido is still through the roof.
    Had a few comments from people at my old gym today saying how lean im looking it's nice that my hard work is starting to show.

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    Day 13

    Dosed 4 alpha t2
    Dosed 4 oep
    Dosed 2 erase

    Didn't have my usual workout partner from work today so I changed up my routine a bit. Gym was stupid busy too. Wish these new years rexolutioners would **** off already.

    Shoulder day

    Smith shoulder press
    40kg 90lb x 15
    60kg 135lb x 10 x 10 x 10 drop 50kg 110lb x 8 drop 40kg 90lb x 6

    Barbell shoulder press ( all the barbells were taken and this was the heaviest one available )
    4010 tempo
    40kg 90lb x 10 x 10 x 10

    Db Side lateral raises
    15kg 35lb x 9 x 8 x 8 drop 10kg 25lb x 8 drop 5kg 10lb x 15

    DB front raises
    15kg 35lb x 10 x 10 x 10 drop 10kg 25lb x 10 drop 5kg 10lb x 15

    Incline rear delt flyes
    7kg 15lb x 13 x 12 x 10

    Smith shrugs
    40kg 90lb x 20
    80kg 175lb x 10
    100kg 220lb x 10 x 10 x 10 drop 80kg 175lb x 10

    I slept in more than I should have so it was a bit rushed but it was an on workout overall. I had to use the old smith machine and honestly the bar weighs a focking ton compared to the new ones I've been in lately.
    Calories for today 2643 so slightly over target but that's ok 273g protein 108g carbs 18g fibrous and 117g fats.
    Still getting crazy hunger. It's not cool.
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    Day 14.

    Dosed 2 erase
    Dosed 4 oep
    Dosed 4 alpha t2

    Last night shift tonight thank ****. Four days off tomorrow! Going to be hitting two a day training tuesday to Thursday. Cardio in the am weights in the pm. Can't wait. Slept in again today and had to rush to get a workout in. I didn't get as much done as I would have liked but ok nonetheless.

    Biceps and triceps

    Alternating DB curls
    Down the rack starting from 22.5kg 50lb working down failing on every weight down until 5kg 10lb.

    Incline DB curls
    17.5kg 40lb x 7
    15kg 35lb x 8
    12.5kg 30lb x 13

    Barbell curls
    30kg 65lb x 15 x 12 x 12

    Single arm high cable curls
    No weights on stack but 3 x 10 each arm

    Close grip bench
    60kg 135lb x 12
    90kg 200lb x 6
    80kg 175lb x 8 x 7 drop 60kg 135lb x 3

    Seated overheat DB extensions
    40kg 90lb x 8
    37.5kg 85lb x 9
    30kg 65lb x 15 drop 17.5kg 40lb x 15

    V bar pressdowns
    No weights in stack but 3 x 10-12
    Last set I did a mega drop set. Rep till failure drop a plate or two rep till failure again did this 6 times.

    In and out in 35 minutes. Threw in some intensity techniques which would fatigue the muscles quicker. Did the trick damn that down the rack on curls is nuts. Was struggling to curl the 10pm DBS by the end of it lol.
    Diet was pretty tight today at 2431 cals 247g protein 78g carbs 22g fibrous and 117g fats.
    Did some caliper tests today an came up with a consistent 11.5 - 12% bf.
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    Quote Originally Posted by Lukef2000 View Post
    Day 14.

    Dosed 2 erase
    Dosed 4 oep
    Dosed 4 alpha t2

    Last night shift tonight thank ****. Four days off tomorrow! Going to be hitting two a day training tuesday to Thursday. Cardio in the am weights in the pm. Can't wait. Slept in again today and had to rush to get a workout in. I didn't get as much done as I would have liked but ok nonetheless.

    Biceps and triceps

    Alternating DB curls
    Down the rack starting from 22.5kg 50lb working down failing on every weight down until 5kg 10lb.

    Incline DB curls
    17.5kg 40lb x 7
    15kg 35lb x 8
    12.5kg 30lb x 13

    Barbell curls
    30kg 65lb x 15 x 12 x 12

    Single arm high cable curls
    No weights on stack but 3 x 10 each arm

    Close grip bench
    60kg 135lb x 12
    90kg 200lb x 6
    80kg 175lb x 8 x 7 drop 60kg 135lb x 3

    Seated overheat DB extensions
    40kg 90lb x 8
    37.5kg 85lb x 9
    30kg 65lb x 15 drop 17.5kg 40lb x 15

    V bar pressdowns
    No weights in stack but 3 x 10-12
    Last set I did a mega drop set. Rep till failure drop a plate or two rep till failure again did this 6 times.

    In and out in 35 minutes. Threw in some intensity techniques which would fatigue the muscles quicker. Did the trick damn that down the rack on curls is nuts. Was struggling to curl the 10pm DBS by the end of it lol.
    Diet was pretty tight today at 2431 cals 247g protein 78g carbs 22g fibrous and 117g fats.
    Did some caliper tests today an came up with a consistent 11.5 - 12% bf.
    You using myfitness pal?

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    Quote Originally Posted by runner_79 View Post

    You using myfitness pal?

    -Chris
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    Yep sure do. It's idiot proof so I like it
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    You weigh all food after cooked?

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    Quote Originally Posted by runner_79 View Post
    You weigh all food after cooked?

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    No before. I've gotten to the point now where I don't really have to weigh much anymore. I've had that much chicken breast and scotch fillet over the last few years I know exactly how much is how much lol
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    Day 15

    Dosed 2 erase
    Dosed 4 alpha t2
    Dosed 4 OEP

    Having an off day today because I'll be hitting it twice a day for the next three days.
    Calories reflected me taking today off 1867 cals 158g protein 68g carbs 9 fibrous 89g fats.
    Going to try out a push pull leg routine over the next few days for a bit of a changeup!
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    Day 16

    Dosed 2 erase
    Dosed 4 alpha t2
    Dosed 4 OEP

    Ive been laying off squatting for a bit until my left hip flexor stops playing up. It's been good for about a week this time around but I'm going to give it another week or so until I attempt squatting again. GVT for legs today. Almost puked....

    Leg day

    Leg press
    6pps 10 x 10 kept rest periods to strictly 1 minute

    Stiff legged deadlifts
    60kg 135lb 10 x 10

    Leg press calve raise
    80kg 175lb 10 x 10 bit light so I kept it to 30secs rest between sets.


    Went for a couple km jog in the afternoon as well.

    I know you supposed to do a couple auxiliary exercises as well but I was spent.
    Had a bit or a carbup today and I will probably continue it over until tomorrow afternoon. Calories 2905 pro 244g carbs 284g 19g fibrous 84g fats.
    Unsure if it's related to the stack but at 1430 I was lethargic as anything and it didnt ease up until had caffeine before my run.
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    Nice bro.
    Try lower fats to .5g for each kg of BW
    So about 40g fat...keep fat low on carb ups. Avoid spillage

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    Quote Originally Posted by runner_79 View Post
    Nice bro.
    Try lower fats to .5g for each kg of BW
    So about 40g fat...keep fat low on carb ups. Avoid spillage

    -Chris
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    I was actually trying lol. The only direct fat source was a couple tablespoons of natty pb and some aioli. Might have to look into it a bit more before my next carbup thanks man.
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    Holy mother of DOMS my legs are sore today. It hurts to drive the car...
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    Quote Originally Posted by Lukef2000 View Post

    I was actually trying lol. The only direct fat source was a couple tablespoons of natty pb and some aioli. Might have to look into it a bit more before my next carbup thanks man.
    Cole's free range aioli. Best around bro

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    Quote Originally Posted by runner_79 View Post

    Cole's free range aioli. Best around bro

    -Chris
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    I beg to differ Paul newmans own is the shiz!
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    Day 17

    Dosed 2 erase
    Dosed 4 alpha T2
    Dosed 4 OEP

    Woke up at 6am with my neighbor ringing me up to lend her a hand so i only had 6 hours sleep thanks to staying up late last night watching breaking bad.... Went in and hit my pull day

    Pull Day

    Chins
    BW + pink band x 8 x 8 drop BW x 6
    BW + pink band x 6 drop BW x 7
    Biceps were still sore from arm day like 4 days a go WTF! Disappointed with this effort.

    Bent over rows
    80kg 175lb x 10 x 10 x 10

    Inverted rows
    BW x 10 x 10 x 10

    Smith machine shrugs
    80kg 175lb x 10
    100kg 220lb x 10 x 10 x 10 drop 80kg 175lb x 10

    Down the rack barbell curls
    Started at 35kg 75lb and ended up at 15kg 35lb

    High pulley double biceps
    No weights on stack but 3 x 10
    Superset rope cable curls
    No weights on stack but 3 x 8-10

    Dont know why my biceps fatigued so quick. They were still a bit sore and they affected my chins quite considerably.
    I'm getting quite a clean prolonged energy from this stack. Even with having a bad sleep
    Last night ( with yesterday being the exception ) I'm not feeling any lethargy during the day.
    Didn't track cals today due to having some home made pumpkin soup and I have no idea how to track it in myfitnesspal.
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    ^^^ forgot to add i did 15 mins incline speed walking post workout and 20 mins LISS later in the day.
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    Day 18

    Dosed 4 alpha t2
    Dosed 2 erase
    Dosed 4 OEP

    Today was push day. Had a bit if trouble with my normal spotter aka the girl aka the nag

    Push day

    Flat DB press
    42.5s 95lb dbs x 7
    40s 90lb x 9 x 8 drop 30s 65lbs x 6 drop 20kg 45lb x 5

    Pure strength shoulder press
    (weight per arm)
    50kg 110lb x 10 x 10 x 9 drop 40kg 90lb x 7 drop 30kg 65lb x 6

    Incline DB press
    32.5kg 70lb dbs x 8 x 8 x 8

    Incline skullcrushers
    32.5kg 70lb x 12 x 8 x 7

    Db Side lateral raises
    12.5kg 30lb dbs x 12 x 12 x 12

    V bar pressdowns
    No weights on stack but three sets of 10-12 with a triple drop on the last set.

    Strength is still down on chest but not by a lot but I haven't been pushing overly hard on pressing movements due to my elbow.
    What abs I did have are now completely washed out.... Do not like! I have three burn days in a row coming up so that should sort it out hopefully.
    Kcals for today are 2303 290g protein 103g carbs 34g fibrous and 75g fats.
    Still noticing an increase in libido which the girl loves still having a nice smooth increase in energy, provided my dosages aren't too far apart is lasting the whole day. Also noticing an increase in how warm I feel all the time.
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    Nice lifts on chest.
    Still strong bro

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    Quote Originally Posted by runner_79 View Post
    Nice lifts on chest.
    Still strong bro

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    Thanks man. I'll be happy when I can really start pushing it again. When I dropped that 45kg DB on me it kind of rattled my confidence a bit.
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    Day 19

    Dosed nothing. My girl and I both forgot to set our alarms for work and woke up far too late. Forgot everything

    Cardio day. Went for a 20 minute jog when I got home.
    Diet was tight 249g protein 44g carbs 18 fibrous and 115g fats 2288 kcals total.
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    Day 20

    Dosed 2 erase
    Dosed 4 alpha t2
    Dosed 4 OEP

    Another cardio day. Ran 2.5kms in 15 minutes. Its not far but considering I've worked 13 hours... Better than nothing.
    Cals were 1744 before dinner which was 4 fat free chicken rissoles and 150g steamed veggies. Going to take tomorrow off then start my split again on Monday.
    Going to up my dose of OEP to six a day on Tuesday.
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    ^^^ edit two three low fat chicken rissoles
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    6. Fuk bro

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    Quote Originally Posted by runner_79 View Post
    6. Fuk bro

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    Yeah I have a spare bottle that my mrs opened and never used so I might as well see how it goes. If it's too much I'll drop it back down.
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    Quote Originally Posted by Lukef2000 View Post

    Yeah I have a spare bottle that my mrs opened and never used so I might as well see how it goes. If it's too much I'll drop it back down.
    That's a lot of Dmaa lol

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    Quote Originally Posted by runner_79 View Post

    That's a lot of Dmaa lol

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    Yeah it is. I want to use it before my gear turns up tho. See how it goes. I remember when we used to have the powder available here I used two scoops.... That was too much dmaa. Felt terrible.
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    Day 21

    Dosed 2 erase
    Dosed 4 alpha t2
    Dosed 4 OEP

    Off day today. Spent the day training for mines rescue. Calories were low less than 2k but over 200g protein.
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    Day 22

    Weight 80.6kg 177lb

    Dosed 2 erase
    Dosed 4 alpha t2
    Dosed 4 OEP

    Woke up this morning after 11 hours sleep and ready to smash the gym! Hit my push day. I'm not really feeling the whole push pull legs routine. Will stick with it for a couple more weeks tho, see if it grows on me.

    Push day

    Flat DB press
    45kg 100lb x 6 ( elbow started playing up here )
    40kg 90lb x 8 x 8

    Smith Mach shoulder press
    70kg 155lb x 4
    60kg 135 x 8 x 8
    50kg 110lb x 12

    Incline bench ( no spotter so kept it light )
    60kg 135lb x 10 x 10 x 10

    Db Side lateral raise
    15kg 35lb x 10 x 7
    12.5kg 30lb x 10

    Smith Mach close grip
    50kg 110lb x 5 ( elbow playing up here too even on the light weight. )

    Straight bar pressdowns
    No weight on stack but 3 x 10 and the fourth set was a descending set. Rep till failure drop a plate or two off then rep till failure again etc etc until I couldn't rep anymore. Pump = awesome

    Today was the first time I hit the 100s up since my little incident when i dropped it on myself. Felt good but my elbows still ****ed
    Got 6 more days of this stack. Will just stick to OEP after that until I'm finished what I've got. Weights still hovering around the 80kg 177 mark.
    Didnt track cals today. Was a bit lazy but it was very clean. around 120g carbs around my workout.
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