Continuing the cut!

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  1. 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
    EBF Rep
    Mobile App
    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.


  2. Holy mother of DOMS my legs are sore today. It hurts to drive the car...
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  3. 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

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

  4. Quote Originally Posted by runner_79 View Post

    Cole's free range aioli. Best around bro

    -Chris
    EBF Rep
    Mobile App
    I beg to differ Paul newmans own is the shiz!

  5. 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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  6. ^^^ forgot to add i did 15 mins incline speed walking post workout and 20 mins LISS later in the day.

  7. 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.

  8. Nice lifts on chest.
    Still strong bro

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

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

    -Chris
    EBF Rep
    Mobile App
    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.

  10. 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.

  11. 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.

  12. ^^^ edit two three low fat chicken rissoles

  13. 6. Fuk bro

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

  14. Quote Originally Posted by runner_79 View Post
    6. Fuk bro

    -Chris
    EBF Rep
    Mobile App
    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.

  15. 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

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

  16. Quote Originally Posted by runner_79 View Post

    That's a lot of Dmaa lol

    -Chris
    EBF Rep
    Mobile App
    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.

  17. 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.

  18. 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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