Continuing the cut!

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  1. 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.


  2. Day 7

    Same dosing as usual
    Hit chest. Strength was way down from lack of sleep but still nor a bad session.
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  3. 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

  4. 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.

  5. numbers are still up...nice man
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -
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  6. Quote Originally Posted by Lukef2000 View Post
    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.

  7. Quote Originally Posted by runner_79 View Post
    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!

  8. 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.

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

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

  11. Quote Originally Posted by Lukef2000 View Post
    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
    Mobile App
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  12. Quote Originally Posted by runner_79 View Post

    My bro is ringside to that

    -Chris
    EBF Rep
    Mobile App
    Lucky man!

  13. 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
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  14. Quote Originally Posted by runner_79 View Post
    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....

  15. 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

  16. 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.

  17. 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.

  18. 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.

  19. 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?

    -Chris
    EBF Rep
    Mobile App
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  20. Quote Originally Posted by runner_79 View Post

    You using myfitness pal?

    -Chris
    EBF Rep
    Mobile App
    Yep sure do. It's idiot proof so I like it

  21. You weigh all food after cooked?

    -Chris
    EBF Rep
    Mobile App
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  22. Quote Originally Posted by runner_79 View Post
    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

  23. 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!

  24. 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.

  25. 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
    Mobile App
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -
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