Pistol gets shredded 2015

[pistol345]

Hey guys,
I'm back on the boards and ready to get cut up again for summer! I bulked really hard this fall and winter and put on 27 lbs, but a lot of it was fat. I started cleaning up my diet about 3 weeks ago and started doing some cardio again. I just started my Helladrol cycle about 3 days ago and am running it for about 5 weeks. I've actually been slacking on cutting for a while and am a little behind schedule. I just want to cut really hard before I go home for summer in May (off at college now).

Current stats: 6'3", 197 lbs, about 14-15% bf
Bench: 235
Squat: 300
Deadlift: 345
Standing Overhead Press: 125


Before Pics

I would like to point out that this is the fattest I've ever been in my life and I can't stand it. haha. This was actually about a month ago at 202 lbs, so I've probably leaned out a little bit since then. I'll try to take some progress pics tomorrow.





goals: below 8% bf
Bench: 245
Squat: 315
Deadlift: 360
Standing Overhead Press: 135

I doubt I'll be able to hit that low of a bodyfat % within the next 5-6 weeks, but I'm going to get as lean as I can by then. Afterward, I'm probably going to run PCT then take a few more weeks off before running some osta for a little strength boost while I try to lean out even more. I'll really just have to reevaluate things after I finish my Hella cycle.




Diet:
Not counting calories yet, just eating clean and using cardio to burn some fat.

Training:
I've been doing the 5/3/1 BBB routine for like 7 months and have really enjoyed it. I've made fantastic gains on my deadlift and have hit failure on squat and overhead press. I dialed it back to 90% of my max for those lifts and have started working my way back up.
Mainly just adding in 30 minute LISS cardio sessions about 2-3 times per week. Might play basketball occasionally, but haven't done much sprinting or HIIT work.

 

[pistol345]

Today was deadlifts on a maxout week. The most I've ever done was 305 but today I hit 325 x 2! I'm stoked. I probably could have toughed out a 3rd rep but I didn't want to risk straining my back again. Now I'm hitting some cardio for 30 minutes

Also, I weighed in at 199 fully clothed with shoes, a belt, and wrist straps on

 

[pistol345]

Took a couple days because I was busy with school. Hit the gym today and hit some overhead press. Weighed in at 196.0 without shoes

Overhead press: 95x 5, 105 x 3, 120 x 1
70 x 10, 10, 9, 8, 8

concentration curls: 25 x 10, 9, 8
20 x 10, 9

One arm overhead tricep extensions:
25 x 10, 9, 8
20 x 9, 8

Lateral DB raises: 15s x 10, 9, 8


My legs were feeling particularly good today so I played some basketball for about 45 minutes instead of hitting the eliptical.

I'm starting my deload week tomorrow so I'm looking forward to taking it easy on the big lifts. Not sure if I should hit cardio hard or go easy to recover more.

 

[love2liftkat]

In! Got some great workouts! Congrats on the PR!

 

[pistol345]

Decided to sleep in this morning so I'll be hitting the gym tonight instead. Just measured my BF and it says 14.52% which is right on the money IMO. Definitely feeling a little frustrated that I haven't seen more fat loss yet. I just really hate being over 12%. My abs are hardly visible at all right now. I might start introducing some HIIT sessions to speed up fat loss.

Current Pics: I don't see much difference yet

 

[pistol345]

Hit some light squats for the deload workout. The gym was packed so I didn't feel like fighting for a machine afterward. I was on the fence about hitting some LISS for 30 minutes or ballin for a couple hours, but I figured ballin would burn more calories so I did that. Played for like 2 hours and I feel like **** now. haha. Gotta work in the morning too, so I'll probably take tomorrow off. Maybe hit some cardio

 

[pistol345]

No lifting today. I had insomnia like hell last night tho. I think the Hella is starting to kick in. Not expecting strength gains yet, but it seems the sides are showing. I had no libido for two days then work up feeling horny as hell today. damn hormones got me all mixed up. haha.

 

[pistol345]

Day 13

Did bench deload workout and took it pretty easy.

Bench: 165 x 5, 185 x 3, 195 x 1
115 x 10, 10, 10, 10, 10

Lat pulldowns: 85 lbs for 5 sets of 10 reps

Hammer curls: 25s for 3 sets of 10 reps

Concentration curls: 20s for 3 sets of 10 reps


Got a little pump going but didn't try to exhaust myself. Hittin some LISS cardio now.

 

[pistol345]

Day 14

Deload Deadlift day


Deadlifts
185 x 5, 205 x 3, 225 x1

Bent over rows
65 for 5 sets of 10


Real short workout today. Just took it easy then played some intense basketball for about an hour and a half.

Side note: I stopped taking creatine a few days ago, so I'm hoping the H drol will offset the strength/ endurance loss so my workouts won't suffer next week. My legs feel like hell after playing ball today, so I'll probably take tomorrow off. Should hit some easy overhead press on Tuesday and then hit Squats hard on Wednesday.

 

[love2liftkat]

Don't get frustrated! It will start happening! Keep up the great work! Already looking great!

 

[pistol345]

Day 16

Deload overhead press workout. Weighed in at 196.0 with shoes on. Definitely lost a little weight


Overhead press: 60 x 5, 80 x 3, 100 x 1
50 for 5 sets of 10

Lateral DB raises: 10s for 5 sets of 10

Hammer curls: 30s x 10, 9, 9, 8, 8


Cardio: 15 minutes of LISS. Didn't want to wear out my legs before squat day.



Note: I could hardly fall asleep last night. Stayed up til like 4am. HDrol is being a real biitch right now.

 

[pistol345]

Duplicate post*

 

[pistol345]

Day 18

Been super busy so I couldn't lift yesterday. I'll probably go squat later tonight. Feel like I'm starting to look a little leaner. Had to do a double take in the mirror a couple times. I should definitely see faster fat loss when I jump back on EC next week

 

[love2liftkat]

Day 18

Been super busy so I couldn't lift yesterday. I'll probably go squat later tonight. Feel like I'm starting to look a little leaner. Had to do a double take in the mirror a couple times. I should definitely see faster fat loss when I jump back on EC next week

That's always nice when the mirror surprises you!!

 

[pistol345]

That's always nice when the mirror surprises you!!

Agreed. I usually don't lean out much during the weeks I'm not on EC, so that was a pleasant surprise.

 

[pistol345]

Day 18 (still)

Just got back from the gym. Was kind of dreading squats, but I actually felt really good doing them.

Squats: 230 x 5, 245 x 5, 260 x 5
165 x 10, 9, 8, 8

Abs machine: 70 x 10, 9, 8, 8

Didn't want to hit calves because I was meeting some people for basketball after.
Played ball pretty hard for about 2 hours and burned some serious cals.


Also, upped the HDrol to 75mg about 2 days ago. Gonna keep that dosage until I run out

 

[pistol345]

Day 20

Had a cheat meal last night (spicy chicken sandwich and cajun fries) and it was delicious. Feel like I looked bloated today, but it could just be in my head. Either way, I was looking forward to chest day.

Bench: 180 x 5, 190 x 5, 200 x 5
145 x 10, 10, 10, 9, 8

Lat Pulldowns: 130 x 10, 10, 9, 9, 8

Rope Tricep Extensions: 95 x 10, 10, 10, 9, 9

Preacher Curls: 50 x 10, 10, 10


Was gonna do some cardio, but my stomach was feeling dicey so I headed home. I'm gonna try to go hit some LISS later tonight. I hope I'm not overdoing it with cardio right now, because I can't really do that much more if my fat loss stops. I'll just have to cut some more carbs or something if that happens

 

[puccah8808]

In it to see the gainz!!!!

 

[pistol345]

Day 21

Wasn't looking forward to deadlifts, but I knew I needed to do them. Legs were still feeling kind of weak from squats the other night, but I made it through.

Deads: 265 x 5, 285 x 5, 300 x 6! (PR)

Calf extensions: 170 x 15, 14, 13, 12, 12


LISS cardio: 20 mins


Pretty short workout today, but I'm pretty sure 300 x 6 is a PR so thats dope. Haven't weighed in lately, but I look about the same. Been having a hard time getting to sleep most nights (Hdrol) so I've been taking Benadryl to knock me out. Getting ready to jump back on the EC stack tomorrow so I'm looking to lose some serious fat during the next couple weeks.

 

[pistol345]

Counted my macros today just to check up on myself. I never keep track, so I like to see how I'm doing occasionally.

92g fat, 211g carbs, 183g protein

728 cals from protein
840 cals from carbs
828 cals from fat
2344 cals total


31% cals from Protein
36% cals from carbs
35% cals from fat


I'm surprised at how few calories I ate throughout the day. I normally eat about 3500+ when bulking. I'll probably try to reduce the carbs and replace them with protein. I try to get at least 1g P per lb.

 

[love2liftkat]

Nice job in the PR! Do you think maybe you ate less just since you had a cheat meal? Sometimes that changed my appetite the day after. Meal sounded really good btw.

 

[pistol345]

Nice job in the PR! Do you think maybe you ate less just since you had a cheat meal? Sometimes that changed my appetite the day after. Meal sounded really good btw.

It's possible. I really tried to cut back on bread lately so I think that's part of the reason too. I'll just have to count my macros again this week and see if it's any different

 

[pistol345]

Day 23

Overhead press: 100 x 5, 105 x 5, 110 x 5
70 x 10, 10, 9, 9, 8

Lat pulldown/ chin ups: 70 x 10, 10, 9, 8, 8

Incline curls: 25s x 8, 7
20s x 9, 8, 8


Had a great pump going after curls. I started doing curls a little lighter where I hold the contraction for about 2 seconds. Really gets the blood flowing.

 

[pistol345]

Damn gym was closed tonight for "exam hours". I was pretty disappointed when I got there and all the lights were off. bummer!

Feel like I'm looking pretty good in the mirror. Abs seem a bit more visible and arms are looking a little more defined. Just measured my bf and got the same reading as before, so idk. Still grinding.

 

[pistol345]

Day 25

Was running short on time today so I just hit my main sets and got out. Was gonna do squats but realized I was wearing the wrong shoes when I got to the gym. Hit some bench.

Flat bench: 190 x 3, 200 x 3, 215 x 3
145 x 10, 10, 10, 9, 8

Felt really good during my heavy sets. Woulda have liked to hit some bis and maybe work the tris a bit more. Not bad tho

 

[pistol345]

also, I'm pretty sure the reason I haven't lost more fat is because I've cut calories too drastically. I knew I normally ate more than 3500 per day, so 2300 is not right. I think I need to shoot for about 3000 with a high portion being protein. Thoughts?

 

[love2liftkat]

Damn gym was closed tonight for "exam hours". I was pretty disappointed when I got there and all the lights were off. bummer!

Feel like I'm looking pretty good in the mirror. Abs seem a bit more visible and arms are looking a little more defined. Just measured my bf and got the same reading as before, so idk. Still grinding.

That's frustrating that they were closed! What are you using to measure your bf?

also, I'm pretty sure the reason I haven't lost more fat is because I've cut calories too drastically. I knew I normally ate more than 3500 per day, so 2300 is not right. I think I need to shoot for about 3000 with a high portion being protein. Thoughts?

I agree! Did you drop that low from the start? Go back up to 3000 and slowly lower as needed. Keep your protein high regardless to prevent/limit muscle loss.

 

[pistol345]

Well I haven't been keeping track so I'm not sure. I actually made a very detailed diet/ meal plan that I used 2 years ago to get stupid lean (like my avatar), so I'm gonna go back to that.
For that diet I basically try to eat clean all day then adjust my last meal accordingly to hit my macros. Sometimes I just end up eating eggs or jerky or something if I've already had enough carbs. Then each week I drop about 50g more carbs. I think I've just been too busy with school/ work to focus on my diet. School is over in 5 days so I'll be able to lock down

 

[pistol345]

Day 27

Finally hit some squats and had a full workout. I've been short on time for the last couple of workouts so it felt good to take my time and really dig in.

Squats: 240 x 3, 255 x 3, 270 x 3
165 x 10, 10, 10, 9, 8

Ab machine: 70 x 10, 10, 9, 9, 8

Calf machine: 170 x 15, 14, 13, 13, 12

Hit some LISS cardio for about 20 minutes. Was planning on hitting 30 minutes, but my legs were exhausted and I had to fight to make it to 20. Felt great during squats tho. It was heavy, but I felt I could have lifted a bit more on the first 3 sets.


I've been upping the calories for a few days and I can feel a difference in my metabolism already. I'm hungry again like 2 hours after eating a meal. That's actually normal for me, so that's a good sign. I counted macros again today and I'm shooting for 2800 on training days, and 2300 on non training days. My roommate brought me a Frappe Mocha so my carbs are way over already. haha. Prolly gonna choke down a bunch of jerky to get my protein up since I'm only at 170g right now. Starting final exams tomorrow, so I'm not sure how many times I'll get in the gym this week. we'll see...

 

[JXiiXViii]

5/3/1 is my favorite program so far as well. I made some really good gains on it last time I ran it.

Gonna go back to it after my current cut but I'm gonna put my own twist on it for more of a strength/bodybuilding approach.

Btw, you're far from "fat" haha.

But yeah definitely try to track your macros so you know where to adjust. Especially when you start getting close to single digits you want to know exactly where you're at.

 

[pistol345]

5/3/1 is my favorite program so far as well. I made some really good gains on it last time I ran it.

Gonna go back to it after my current cut but I'm gonna put my own twist on it for more of a strength/bodybuilding approach.

Btw, you're far from "fat" haha.

But yeah definitely try to track your macros so you know where to adjust. Especially when you start getting close to single digits you want to know exactly where you're at.

Yea, 5/3/1 has been awesome for me. I've been countin macros every day lately so I'm on the right track.

 

[pistol345]

Day 30? (Yesterday)

Standing overhead press: 105 x 3, 110 x 3, 115 x 3
70 x 10, 10, 10, 9, 8

Lat pulldowns: 130 x 10, 10, 9, 9, 8


Kind of a short workout. Wanted to hit some bis, but there were a ton of people in the free weight area. Played some ball afterward and burnt a few cals.

Pretty sure I have less than a week's worth of H Drol left. I'll be jumping on clomid, DAA, creatine/beta alanine during PCT. I still have a ton of time to finish leaning out before beach season, but I need to get on it. Abs for flabs!

 

[pistol345]

Sorry for the lack of updated. I finished the semester (straight As!) And had to drive 750 miles back home. Joined a new gym and am trying to settle into a new workout schedule.

Day 35

Bench: 180 x 5, 200 x 3, 225 x 1

 

[pistol345]

Sorry for the lack of updated. I finished the semester (straight As!) And had to drive 750 miles back home. Joined a new gym and am trying to settle into a new workout schedule.

Day 35

Bench: 180 x 5, 200 x 3, 225 x 1
145 x 10, 10, 10, 10, 10

Lat pulldowns machine:
120lbs of assistance x 10, 10, 10, 9, 8

Dips machine:
120lbs of assistance x 10, 10, 9, 9, 8

Incline curls: 25s x 9, 8, 8


Played some ball afterward and burned some good calories. Benching 225 felt great. I haven't put up that much in a long time

 

[love2liftkat]

Congrats on the grades! That's awesome! Good to see you back!

 

[JXiiXViii]

Sorry for the lack of updated. I finished the semester (straight As!) And had to drive 750 miles back home. Joined a new gym and am trying to settle into a new workout schedule.

Day 35

Bench: 180 x 5, 200 x 3, 225 x 1
145 x 10, 10, 10, 10, 10

Lat pulldowns machine:
120lbs of assistance x 10, 10, 10, 9, 8

Dips machine:
120lbs of assistance x 10, 10, 9, 9, 8

Incline curls: 25s x 9, 8, 8


Played some ball afterward and burned some good calories. Benching 225 felt great. I haven't put up that much in a long time

Do you like doing the 5x10 sets of an exercise on the same day as you do the strength work (the 5/3/1 part) for that same exercise?

When I was running 5/3/1, I did the variation where whatever I did for my strength work, I would do something else for the 5x10 work.

I felt if I were hitting the strength work hard, I didn't have much left in me to go on to 5x10 of the exact same exercise.

Also, by splitting up the days, you can handle more weight on the 5x10 work, resulting in more gainz.

My exact layout was on the 5/3/1 bench days, I would do 5x10 on overhead press. Then on 5/3/1 overhead press days, do 5x10 on bench.

Same with squats and deads - 5/3/1 on deads was 5x10 on squats and vice versa.

Along with being able to handle heavier weight for the 5x10 work, you also get the benefit of stimulating the muscle 2x a week instead of just once.

You can also push yourself much harder on the 5/3/1 work because you know you're done afterwards and don't have to "save" anything for the 5x10 stuff. I'd normally finish my prescribed strength reps and then add a few extra heavy sets or some singles, so I was doing 5-6 sets of strength work for the day instead of just 3.

It worked like crazy for me (albeit this was during a bulk and not a cut). Might be worth giving it a shot.

Congrats on the gainz! That's awesome! Good to see you back!

*Fixed

 

[Gutterpump]

When I was running 5/3/1, I did the variation where whatever I did for my strength work, I would do something else for the 5x10 work.

I felt if I were hitting the strength work hard, I didn't have much left in me to go on to 5x10 of the exact same exercise.

When I was doing 5/3/1 + periodization bible assistance work, I'd also do something different for assistance.
For example: BB Bench (strength), DB Press (5x10)

I wouldn't do 5x10 with another barbell exercise, unless I was squatting

 

[JXiiXViii]

When I was doing 5/3/1 + periodization bible assistance work, I'd also do something different for assistance.
For example: BB Bench (strength), DB Press (5x10)

I wouldn't do 5x10 with another barbell exercise, unless I was squatting

Yeah that's a good way of doing it too and what sort of what I plan on doing once I finish this cut.

Gonna do all of the 5/3/1 strength stuff as normal with the barbell, but use totally different exercises for the volume work (like incline DB press instead of flat BB bench for 5x10 so I'm hitting the chest in a different way).

Hoping to be done cutting within the next 6-8 weeks. The lack of training for size and strength is killing me.

 

[pistol345]

Do you like doing the 5x10 sets of an exercise on the same day as you do the strength work (the 5/3/1 part) for that same exercise?

When I was running 5/3/1, I did the variation where whatever I did for my strength work, I would do something else for the 5x10 work.

I felt if I were hitting the strength work hard, I didn't have much left in me to go on to 5x10 of the exact same exercise.

Also, by splitting up the days, you can handle more weight on the 5x10 work, resulting in more gainz.

My exact layout was on the 5/3/1 bench days, I would do 5x10 on overhead press. Then on 5/3/1 overhead press days, do 5x10 on bench.

Same with squats and deads - 5/3/1 on deads was 5x10 on squats and vice versa.

Along with being able to handle heavier weight for the 5x10 work, you also get the benefit of stimulating the muscle 2x a week instead of just once.

You can also push yourself much harder on the 5/3/1 work because you know you're done afterwards and don't have to "save" anything for the 5x10 stuff. I'd normally finish my prescribed strength reps and then add a few extra heavy sets or some singles, so I was doing 5-6 sets of strength work for the day instead of just 3.

It worked like crazy for me (albeit this was during a bulk and not a cut). Might be worth giving it a shot.

*Fixed

I prefer the 5 sets of assistance on the same exercise because it's convenient/ quick. I really hate having to go find a new station to use and finding the weights I need, etc. The only day I don't do that for is deadlift day because I feel like 5 more sets might kill me. Haha.

I sort of hit opposite bodyparts on the same day whereas I used to just do chest or back, etc. So now I hit lat pulldowns and curls like 2-3 days per week. I kind of like your idea of hitting the 5 sets on a different day. Might try that

 

[RegisterJr]

In for a fellow 531'er. Nice job on the A's man.

 

[puccah8808]

I'm here!!!!! We can start the party now!

 

[JFarmer1]

In!

 

[pistol345]

Day 38 (yesterday)

Overhead press: 100 x 5, 110 x 3, 125 x 1
70 x 10, 10, 10, 9, 8

Lat pulldowns:
120 lbs of assistance x 10, 10, 9, 8, 8

Dips: 120 lbs of assistance x 12, 11, 10, 8, 8

Concentration curls: 25 x 10, 8
20 x 10, 9, 8

Cardio: intense basketball for like an hour


Btw, I've entered PCT and started taking Clomid, DAA, creatine, and beta alanine. Set some new PRs during the cycle but I'm not sure if I would have hit them anyway with the 5/3/1 setup. Libido has been pretty non existent for the last 2 weeks tho, so it seems to have been doing something. Definitely have had some unusual acne lately too. Didn't see much fat loss at all so this title is a damn lie. Haha.
But I'm not done yet. I've been counting my macros most days and hit my numbers pretty well. I've just been so out of my routine that it has been difficult to hit the gym sometimes. But I'm signed up at a new gym back home and will be getting in. ABS 4 FLABS 2015!

 

[pistol345]

Didn't lift this weekend. Actually went out and drank for the first time in 2 months last night. Had a pretty good time. Woke up looking pretty dry/ lean, but I'm pretty sure thats just from being dehydrated from all the booze. But looking good is looking good.

A couple of progress pics (yes, I know my camera sucks)

Really like the way my back looks. I found it difficult to take a picture of my own back, but I think it looks really good in person. Lower belly fat is still pissing me off, but I'll get rid of it eventually.



side note: Clomid/ DAA may be working. I woke up with serious morning wood this morning and that hasn't happened in weeks. Bad news is that I've been feeling kind of anxious for the last couple of days. Clomid seems to put me on edge and I find certain social situations difficult to manage. I'm really doing just fine and I'm sure nobody thinks I'm acting any different, but I just feel kind of... off. I'll keep you updated.

 

[eddieaz]

I'm in!

 

[pistol345]

Well I banked 66 hours this week so I haven't even had to time to hit the gym. I never know if I'm getting off at 3 or 8. And its usually 7. To fix this, I started working out at a different gym closer to work, and I go lift before work. So today was my first day and I brought my older brother with me. He has never lifted before and he was weak as ****. Haha. I told him that's just how it goes at first.


Bench: 180 x 5, 195 x 5, 205 x 5
145 x 10, 10, 9, 9, 8

Hammer curls: 25s x 10, 8, 8
Drop set with 20s til failure

Kind of a short workout today. It was regular length but I had to explain everything and change all the weights with my bro. Excited to be back on a steady workout schedule. Hitting squats tomorrow so I'm banking on big bro crawling out of the gym. Haha

 

[eddieaz]

Good to see you back at it... and with a partner!

 

[pistol345]

Squat city
worked a long day yesterday and was having some trouble after my 2nd set so I just calculated my max based on last month.

Squats:
230 x 5
245 x 5
255 x 5
165 x 5 sets of 10! (PR)

Lat pulldowns:
130 x 10, 10, 9, 8, 10 (assisted for last few reps)


Yet again, not a very long workout. Big bro was having some serious trouble with squats. He couldn't even do a normal deep squat without weight. He's not heavy or anything, I think he's just very inflexible. So he just did some partials and made the best out of it.

 

[pistol345]

Enjoyed the long weekend and got back in the gym this morning. Overhead press was on the menu and I jumped back on the EC stack. WHOOOOO!


Standing Overhead Press:
100 x 5
110 x 5
115 x 5 (PR!)

Rear delt cable extensions:
3 sets of 8-10 reps

Concentration curls:
25 x 10, 8
20 x 10, 8

LISS Cardio: 15 minutes


Solid workout today. Pretty sure that 115 x 5 was a PR so that's dope. Definitely lost some fat in the last month. Bottom abs are still hiding but the 4 pack is quite visible. Looking to crank up the cardio/ fat loss with EC for the next couple weeks. I think I'll just stick with my current diet until it stops producing results.

 

[pistol345]

Deadlifts:
260 x 5, 285 x 5, 305 x 5

Lat pulldowns:
130 x 10, 10, 10, 9, 9

LISS cardio: 20 minutes


I feel like I forgot an exercise, but that's close enough I guess. Definitely dropped the ball on deadlifts tho. Since I don't do the 5 sets of accessory work on deads day, I should have gone all out for another rep or 2. Truth is, I probably was only good for 1 more. That weight felt really heavy. But still had a decent workout.