Continuing the cut!

[Lukef2000]

So this is the continuation of my last log but since anabolics are no longer involved i thought id make up this thread for my new cutting stack.

a little background on me i have been lifting for around three years but have been sidelined for over a year due to various injuries/surgeries etc etc. i work on a 24/7 rotaional roster so at times working out can sometimes be sporadic but i usually make sure that i do what i have planned for that day. I had always been skinny/fat until i did my PT course and learned how to eat and train properly and bulked from around 135-140lb at 19-20% bf to 195ish at 17%bf. Finishing the first half of my cut i was 13% at 182lb then xmas and holidays came so ive gone backwards but back to the grind come tomorrow. i will be weighing in on wednesday

I will be dosing oxy elite pro, alpha t-2 and erase for the next month and maybe an eca stack to finish (depending on customs )

Diet will be 2500 kcals on lifting days and 2000 kcals on off/cardio days. High protein, moderate fats and low carbs with a refeed every 5-7 days roster depending.

will attach some updated pics of my... well i wouldnt call it progress tomorrow.

anyone see any problems with this plan of attack?

 

[CJ_Xfit89]

1st for my Aussie hombre

-Chris
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[howwedo107]

Go get it mate!!! Excited for this thread

 

[Lukef2000]

1st for my Aussie hombre

-Chris
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Thanks for joining chris! No more holidays/festivities to get in the way of leanness!

 

[Lukef2000]

Go get it mate!!! Excited for this thread

Thanks for following Ricky! It will be good to reverse this holiday damage!

 

[Lukef2000]

Here's some starting pics. As you can see I have some work infront of me.
I've been having some major shin splints whenever I try and run so I brought some new kicks in hope it helps alleviate the problem.

 

[Lukef2000]

Day 1

Weight not recorded

Dosed 2 OEP 1 am 1 8 hours later will bump this up tomorrow to 2 in the am
Dosed 2 alpha t-2 1 am 1 8 hours later will bump this up tomorrow as well.
Dosed two erase. 1 am 1 12 hours later.

Cardio day today. Will be attempting to go for a run after work today and test out my new kicks. I'm still recovering from a sinus infection and a headcold so it will be pretty slow and steady to kick things off.
Diet was good. 2240 calories 274g protein 39g carbs 11g fibrous and 104g fats.

 

[howwedo107]

Nice diet and awesome arms and back bro you will cut up fast you did awesome in your last thread

 

[Lukef2000]

Nice diet and awesome arms and back bro you will cut up fast you did awesome in your last thread

Thanks man! I've put a lot of effort into my back over the last year. I'll know for next year to plan it out a bit better so I'm finished cutting before the holiday period lol.

 

[gokix811]

Hi luke! What sneakers did you get?

 

[Lukef2000]

Hi luke! What sneakers did you get?

I got the new asics runners. Almost $300 a pop so I hope they help lol! Thanks for following along

 

[CJ_Xfit89]

Sick gains bro.

What's asics? Kinsei?

-Chris
EBF Rep
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[Lukef2000]

Sick gains bro.

What's asics? Kinsei?

-Chris
EBF Rep
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I think they were asic kayana or something like that.

 

[ozHarris]

In.
Smash it bro.

 

[Lukef2000]

In.
Smash it bro.

That's the plan bro! Cheers for following !

 

[Lukef2000]

So last night I ran the most I have in a long time. Shin splints were a non issue! guess it was money well spent!

 

[Lukef2000]

Day 2

Weight not recorded

Dosed 3 alpha t-2 2 am 1 8 hours later
Dosed 4 OEP 2 am 2 8 hours later
Dosed 2 erase 1am 1 pm

Another cardio day today. Actually today is exactly the same as yesterday. Same calories same exercise.
Last nights run was a kick to my ego. A stark realization that I am anything but cardiovascular fit.

 

[Lukef2000]

Day 3

Weight 178lb 81.1kg down 2.5kg from last weeks holiday. Must have been retaining some water.

Dosed 4 OEP 2 am 2 8 hours later
Doses 3 alpha t-2 2 am 1 8 hours later
Dosed 2 erase 1 am 1 pm

still suffering the tail end of my sinus infection and haven't been sleeping great because of it. Woke up this morning congested as anything and quite tired. Went down and hit some back anyway...

Back day

Chins
BW x 15 x 12 x 12

T bar tows
Bar + 80kg 175lb x 10 x 10 x 10 drop 60kg 135lb x 8 drop 40kg 90lb x 10

Purestrength lat pulldown ( weight per side )
50kg 110lb x 8
40kg 90lb x 10 x 11 drop 30kg 65lb. X 8 drop 20kg 45lb x 10

Single arm rows
40kg 90lb x 10 x 8 x 8

Inverted rows
BW x 10 x 10 x 10
Superset
Straight arm pulldowns
No weights in stack but 3 x 12

Finished off with 20mins low incline speed walking for 130cals.

Felt ok but was still lethargic pretty much during the whole workout. I'll have to update my calories later as I'm on my changeover between day shift am night shift.
The only thing I'm really feeling off this thus far is an increase in heat for a few hours after dosing. Not sure if it's related or not but damn I sweated a **** ton today during my workout.

 

[Lukef2000]

Day 4

Weight not recorded

Dosed 3 alpha t2 2 pm 1 8 hours later
Dosed 4 oep 2 pm 2 8 hours later
Doses 2 erase 1 am 1 pm

Last night shift tonight but we had that monsoon trough cone through and flood my other house so we took off work early to go and sort it out. Wasn't too bad just some minor damage to our fence. Went down at 130am and hit some arms

Hammer grip pulldowns
50kg 110lb x 10 x 10 x 10

DB curls
22.5kg 50lb x 8
20kg 45lb x 9
17.5kg 40lb x 8

Preacher curls
65lb x 12 x 12 x 12

21s
25kg 55lb x 3

Close grip bench
60 kg 135lb x 12 x 12 x 12

Cable x over double biceps
Bo weights in stack but 3 x 12

Incline skull crushers
35kg 80lb x 10 x 10 x 10

V bar pressdowns
No weight on stack but 3 x 12

Cable rope pressdowns
No weight on Stack but 3 x 10

Hammer curls
17.5kg x 9 x 9 x 9
Superset
reverse curls
22.5kg 50lb x 10 x 10 x 10

Really wasn't feeling it at all. Could have been the fact it was like 2am lol but i had an incredible pump. Diet wasn't tracked today but it would have been low in cals and macros.
Still not feeling a great deal from this stack but it's still early days

 

[Lukef2000]

Day 5

Weight not recorded

Dosed 2 erase 1 am 1 pm
Dosed 3 alpha t-2 2 am 1 8 hours later
Dosed 4 oxy elite pro 2 am 2 8 hours later

Been struggling to get the required sleep the last 3-4 days due to ling hours at work and then preparing of the impacts of this monsoonal trough. Glad it's finally passed and gone south. Hopefully catch up on some sleep tomorrow.
Hit some shoulders today

Shoulder day

Pure strength shoulder press machine
(weight per arm)
20kg 45lb x 12 x 12 x 12
60kg 135lb x 9
55kg 125lb x 10
50kg 110lb x 10
40kg 90lb x 15

Db Side lateral raises
15kg 35lb x 9 x 8 x 8 drop 10kg 25lb x 6

Db Front raises
17.5kg 40lb x 8 x 8 x 8

Db Incline rear delt flues
8kg 18lb x 12 x 12 x 12

Barbell shrugs
60kg 135lb x 12
100kg 225lb x 12
140kg 315lb x 6
120kg 265lb x 10 drop 100kg 225lb x 10 drop 80kg 175lb x 10

Nice and quick. Had nothing in the tank to begin with but it actually went better than I thought it was going to.
Bit of a refeed today. And I will probably have more of one tomorrow for leg day then back to low carb for a week. Calories 2540 protein 221g carbs 228g 32 fibrous and 86g fats.
Looking at running this stack until the bottles are done and then jumping on an ECA stack for two weeks to finish this cut off. Should be fun.

 

[gokix811]

Happy to hear the shoes are working out well for you!!

 

[Mack411]

I'm subbed man!

 

[Lukef2000]

Happy to hear the shoes are working out well for you!!

Yeah kix I'm really happy that I'm not getting those shin splints anymore. They were getting quite painful!

 

[Lukef2000]

I'm subbed man!

Thanks for joining Mack!

 

[Lukef2000]

Sorry about the lack f updates over the last few days. We've had communication lines down and I've had no phone or internet. This former tropical cline Oswald is leaving it's mark in the eastern coast of Australia. Glad it's finally passed where I am. Just got to wait for more food trucks to come in. Shelves in the supermarket are looking quite bare

 

[Lukef2000]

Day 6

Not going to type out everything but I dosed everything as per previous days. Hit legs for some GVT type training 530lb on leg press for ten sets of ten and ten sets of ten stiff legged deads with 135lb.

 

[Lukef2000]

Day 7

Same dosing as usual
Hit chest. Strength was way down from lack of sleep but still nor a bad session.

 

[Lukef2000]

Day 8

Weight not recorded

Dosed 2 erase 1 am 1pm
Dosed 3 alpha t-2 2 am 1 8'hrs later
Dosed 4 oxy elite pro 2 am 2 8 hours later

Finally got all caught up on sleep! Took a lot longer than expect tho. Being all caught up on sleep showed in my performance today!

Shoulders triceps biceps

Dumbbell shoulder press
15kg 35lb x 15
35kg 80lb x 9 x 8 x 6 drop 25kg 55lb x 12

Front DB raises
15kg 35lb x 8 x 8 x 8
Superset
Db Side lateral raises
15kg 35lb x 8 x 8 x 8

Incline rear delt flyes
8kg 17lb x 8 x 9 x 9

Close grip bench
80kg 175lb x 9 x 8
70kg 155lb x 9

Incline skullcrushers
32.5kg 70lb x 10 x 10 x 7

Rope pressdowns
No weight on stack but 3 x 10-12

DB curls
17.5kg 40lb x 10 x 10x 10

BB curls
30kg 65lb x 10 x 10 x 10

Hammer curls
15kg 35lb x 8 x 8 x 8

50flights of stairs on the stair master to finish off.

Best session of the week! Felt really good!! Wasn't going for any PRs or anything but I felt strong and the weights felt light. Looking forward to chest and back tomorrow.
Diet was spot on today! 2466 calories 275g protein 90g carbs 14g fibrous 104g fats
One side I've realized thus far is my libido has gone through the roof fun times

 

[Lukef2000]

Day 9

Weight 82kg 180lb

Dosed 2 erase 1am 1 pm
Dosed 3 alpha t-2 2 am 1 pm
Dosed 4 oep 2 am 2pm

Today was an extra day so I threw in some chest and back. I was pretty disappointed with my chest workout earlier and this on was only marginally better. Not sure what's happening with my strength on my chest. No other lifts have decreased but my chest.

Chest and back

Flat bench press
Bar x 20
60kg 135lb x 12
105kg 230lb x 7
100kg 220lb x 9 x 8 drop 60kg 135lb x 12 1040 tempo on the drop.

Chins
BW x 12 x 12 x 12

Incline DB press
35kg 75lb x 9 x 8 x 7

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

Low cable flyes
No weights on stack but 3 x 12
Superset
Straight bar pulldowns
No weights on stack but 3 x 12

High cable flyes
No weights on stack nut 3 x 12
Superset
Inverted rows
BW x 10 x 10 x 10

50 flights on the stairmaster

I was effing drenched when i walked out. That stairmaster is a killer. Ive stopped taking my Pre workout for a bit. Im having to take more and more to get the benefits so I'll give them a break.
Diet was spot on again today 2353 cals 295g protein 90g carbs 14 fibrous and 81g fats.
Weight is still up after my carbup but the next two days being burn days should tale care of that.

 

[CJ_Xfit89]

numbers are still up...nice man

 

[Lukef2000]

Day 9

Weight 82kg 180lb

Dosed 2 erase 1am 1 pm
Dosed 3 alpha t-2 2 am 1 pm
Dosed 4 oep 2 am 2pm

Today was an extra day so I threw in some chest and back. I was pretty disappointed with my chest workout earlier and this on was only marginally better. Not sure what's happening with my strength on my chest. No other lifts have decreased but my chest.

Chest and back

Flat bench press
Bar x 20
60kg 135lb x 12
105kg 230lb x 7
100kg 220lb x 9 x 8 drop 60kg 135lb x 12 1040 tempo on the drop.

Chins
BW x 12 x 12 x 12

Incline DB press
35kg 75lb x 9 x 8 x 7

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

Low cable flyes
No weights on stack but 3 x 12
Superset
Straight bar pulldowns
No weights on stack but 3 x 12

High cable flyes
No weights on stack nut 3 x 12
Superset
Inverted rows
BW x 10 x 10 x 10

50 flights on the stairmaster

I was effing drenched when i walked out. That stairmaster is a killer. Ive stopped taking my Pre workout for a bit. Im having to take more and more to get the benefits so I'll give them a break.
Diet was spot on again today 2353 cals 295g protein 90g carbs 14 fibrous and 81g fats.
Weight is still up after my carbup but the next two days being burn days should tale care of that.

:Edit: I actually lifted 110kg or 245lb for my first work set.

 

[Lukef2000]

numbers are still up...nice man

Thanks man and I guess your right they are around what they were when I started... Still less than when i was on epi lol!

 

[Lukef2000]

Day 10

Weight jot recorded

Dosed 2 erase 1 am 1 pm
Dosed 4 oep 2 am 2 pm
dosed 3 alpha t-2 2 am 1pm

Today was supposed to be a cardio day. Not sure if I will be going for a run due to some major DOMS in my legs. Took 3 days but it's here now with a vengence! GVT is awesome lol
Diet was good today with 2326 calories 266g protein 43g carbs 17g fibrous an 105g fats.
Will see how I feel when I get home as to whether i go for a run or just a walk.

 

[Lukef2000]

No run today. Going to sit down ad watch the mundine - geale fight. Hope mundine gets knocked out.

 

[Lukef2000]

No run today. Going to sit down ad watch the mundine - geale fight. Hope mundine gets knocked out.

 

[CJ_Xfit89]

No run today. Going to sit down ad watch the mundine - geale fight. Hope mundine gets knocked out.

My bro is ringside to that

-Chris
EBF Rep
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[Lukef2000]

My bro is ringside to that

-Chris
EBF Rep
Mobile App

Lucky man!

 

[CJ_Xfit89]

I know. He turns 18 tomoz. Hahahah
How's the OEP treating you? I didn't respond well to 1,3 in that dose. Unsure why because I handled PX 500 well

-Chris
EBF Rep
Mobile App

 

[Lukef2000]

I know. He turns 18 tomoz. Hahahah
How's the OEP treating you? I didn't respond well to 1,3 in that dose. Unsure why because I handled PX 500 well

-Chris
EBF Rep
Mobile App

Yeah it's going ok. Nothing like the powder we used to get here. I used to take that and then just start sweating while sitting in AC lol. Might bump up the dose....

 

[Lukef2000]

Day 11

Weight not recorded

Dosed 4 alpha t-2 2 am 2pm
Dosed 4 OEP 2am 2pm
Dosed 2 erase 2am 2 pm

Had a frustrating day at work today so I came home and went for a 2.5km run. It was still 32 degrees celsius at 1930!! Needless to say I was effing drenched.
Diet was perfect today 2191 calories 240g protein 42g carbs 18g fibrous and 111g fats.
Back in the gym tomorrow. It's heavy deadlift time

 

[Lukef2000]

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.

 

[Lukef2000]

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.

 

[Lukef2000]

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.

 

[CJ_Xfit89]

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?

-Chris
EBF Rep
Mobile App

 

[Lukef2000]

You using myfitness pal?

-Chris
EBF Rep
Mobile App

Yep sure do. It's idiot proof so I like it

 

[CJ_Xfit89]

You weigh all food after cooked?

-Chris
EBF Rep
Mobile App

 

[Lukef2000]

You weigh all food after cooked?

-Chris
EBF Rep
Mobile App

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

 

[Lukef2000]

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!

 

[Lukef2000]

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.

 

[CJ_Xfit89]

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
EBF Rep
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