Getting into shape for summer with Alpha-T2 & OxyELITE Pro

Week 4 Day 1

Today Paleo started.
No more Oatmeal and Peanut Butter for BF, but Eggs and Bacon.

Did 30 min on the thread mill and 30min on the eliptical and burned ~750kcal.

Then some nice fish with lemon juice garlic and leak, with a tomato/letuce salad on the side for dinner.
 
Week 4 Day 2

I tried to go heavy, but I somehow felt the strenght was down a little. Perhaps it's the Paleo diet.

Warm Up on the eliptical 10min medium speed.

Back Machine
15x 200lbs
12x 222lbs
10x 238lbs

Torso Rotation Machine
12x100lbs
12x105lbs
10x110lbs

Lat Pull
10x 149lbs
8x 165lbs
6x 180lbs
6x 196lbs

BB Curls
8x 77lbs
7x 88lbs
6x 99lbs

Squats
8x 198lbs
8x 220lbs
8x 242lbs

DL
8x 220lbs
8x 242lbs
4x 264lbs

BB Rows
8x 143lbs grip under
7x 154lbs grip over
6x 165lbs grip under

Dumbell Curls
8x 35lbs
8x 40lbs
6x 44lbs
8x 44lbs

Another eliptical 10min medium speed.

Also, for the first time in a very long time my glutes feel sore from the squats and deadlifts.
 
Week 4 Day 3

Still running the AT2 on 2 and OEP on 1 in the AM, with each 1 in the afternoon.
While I can still feel the boost, the paleo is draining me a little. Good today is my rest day. I feel like I really earned it.
 
Week 4 Day 4
(BACKLOG)

When there's something I hate, it's timewasting multitaskers at the gym.
Yesterday was such a day, when it's packed of that kind of dudes that try do a "last minute workout", before summer hits the coast.

I wasted way more time at the gym than I wanted to, waiting for the summer crowd to finish their 30-40 rep low weight set.


Apart from that I tried to go heavy.

Cardio 10 min

Weightened Crunches
18x 127lbs
12x 143lbs
10x 158lbs
8x 174lbs

Weightened Dips
10x 189 lbs
8x 205 lbs
7x 220 lbs

Leg Lifts
4x20

Incline Bench
10x 148 lbs
8x 170 lbs
6x 192 lbs
8x 148lbs

Chest Machine
10x 165 lbs
8x 187 lbs
6 x 209 lbs

Rope Pulls
10x 68lbs
8x 72 lbs
7x 79 lbs
6x 83 lbs

Fly Machine
10x 187 lbs
8x 209 lbs
6x 231 lbs
4x 253lbs

BB Skull
10x 66 lbs
8x 77 lbs
6x 88 lbs
6x 88 lbs

Cardio 10 min

----------------

The night from yesterday to today, I had a bad cramp in my left calf. I woke up with my calf cramping up in the middle of the night, not a great feeling...

So this morning, when I first got out of bed I couldn't belive how much my left calf was hurting. Though, thanks to some massaging and light streching the pain is almost gone and I should be ok the do some cardio today. Unfortunately, I don't think I can hit the threadmill. So it'll be a boring all eliptical workout.
 
Week 4 Day 5
(Again Backlogging)

Having had a cramp in my left calf the night before, I didn't go all out on the cardio.
Did some abs followed by 45-50min medium speed cardio on the eliptical and burned ca. 600 kcal.
 
Week 4 Day 6
(Shoulder Abs and Traps Day)

The summer crowd has definitely arrived at the gym. And if you want to get things done you'll have to collect weights so that you can actually finish your set. It annoying, but if that's what it takes so be it. I'll just gonna harbor all the weights I need until I'm done with my sheet.


The Workout:

10min cardio on the eliptical.

Vertical BB Rows
10x 88lbs
8x 110lbs
6x 121lbs
6x 121lbs

BB Shrugs
10x 132lbs under grip
9x 154lbs
8x 176lbs
6x 198lbs
6x 220lbs

Crunches
3x20

Leg Lifts
3x25

Weightened Cruches
15x 127lbs
12x 143lbs
10x 158lbs

Front Raises
10x 22lbs
8x 26lbs
6x 30lbs
6x 30lbs

Lateral Raises
10x 26lbs
8x 30lbs
6x 35lbs
6x 35lbs
6x 39lbs

No Torso Rotation Machine Today

Another 16min Cardio on the eliptical.

Spoiler alert: I jumped on the scale and it showed less than the week before...more on that tomorrow.
 
Week 4 Day 7
(Summary Week 4)

Toady was the last day of the 2 Alpha-T2/1 OxyElite Pro morning dose, from next week it'll be 1 Alpha-T2/2 OxyElite Pro AM and 1/1 PM.

I did a slacking 60min on the eliptical only burning off 700kcal today. (Though I did some abs on the side)

The Weigh in:

Today's weight: 184lbs
Last week's weigh in: 186lbs
Starting Weight: 194lbs

Though, what was funny is weightened before the shower and I was a quarter pound heavier. LOL
 
Week 5 Day 1

So today was the first day of 1 AT2/2 OEP AM and 1/1 PM.

And for breakfast I switched the bacon with minced beef.

Due to unfortunate scheduleing I cannot go to gym on Thursday, so this week is gonna be:
Monday - Biceps/Back + additional 20min cardio at the end.
Tuesday - Triceps/Chest + additional 20min cardio at the end.
Wednesday off
Thursday off
Friday Cardio
Saturday - Shoulder/Traps/Abs
Sunday Cardio

Today's workout:

Warm Up on the eliptical 10min medium speed.

BB Curls
10x 88lbs
8x 99lbs
7x 104lbs
6x 110lbs

BB Rows
10x 132lbs grip under
8x 143lbs grip under
7x 154lbs grip under
6x 165lbs grip under

Dumbell Curls
8x 35lbs
8x 40lbs
6x 44lbs
6x 48lbs

Lat Pull
10x 165lbs
8x 180lbs
6x 196lbs

Leg Lifts
3x25

Weightened Crunches
15x 127lbs
12x 143lbs
10x 158lbs

DL
8x 220lbs
8x 242lbs
4x 264lbs

Another eliptical 30min medium speed (~400kcal burned)

I had to comprimise a little on the volume of the weight lifting.
 
Week 5 Day 2
(Chest / Tris)

Another weird workout for today.

10 cardio warmup on the eliptical.

Incline Bench
10x 148lbs
8x 170lbs
6x 181lbs
8x 148lbs

BB Skulls
10x 66lbs
8x 77lbs
7x 82lbs
6x 88lbs

Rope Pulls
10x 68
8x 72lbs
7x 79lbs
6x 83lbs

Chest Machine
10x 165lbs
8x 187lbs
6x 209lbs

Leg Lifts
3x25

Weightened Crunches
12x 143lbs
12x 158lbs
10x 174lbs

Weightened Dips
10x 189lbs
8x 205lbs
7x 220lbs

Fly Machine
10x 187lbs
7x 209lbs
6x 231lbs

30min Cardio on the eliptical.
 
An Update

Week 5 Day 3

That was my off day, as the gym is closed on wednesdays.

Week 5 Day 4

This would usually be my Chest/Tris day, but this week I got invited to a dinner at rather fancy restaurant.

At the dinner I had all the things I shouldn't eat on my current diet.

Foie Gras (fatty goose liver) with a caramel sauce, white bread, Cake, Ice cream. And since I am doing paleo at the moment I could list a whole lot more, but what gives...? I look at it a good cheat meal.
 
Week 5 Day 5
Today I decided to do Shoulder/Abs instead of cardio.

I ended up doing more cardio.

The workout:

10min cario warm up on the eliptical.

Crunches
3x25

Leg Lifts
3x25

Vertical Rows
10x 88lbs
8x 110lbs
6x 121lbs
6x 121lbs

Shrugs
10x 176lbs (reversed grip)
8x 198lbs (reversed grip)
6x 220lbs (reversed grip)
6x 220lbs

Weightened Crunch Machine
15x 143lbs
12x 158lbs
10x 174lbs

Torso Rotation Machine
12x 90lbs
11x 100lbs
10x 110lbs

Front Raises
10x 22lbs
8x 26lbs
6x 30lbs
6x 35lbs

Lateral Raises
10x 26lbs
8x 30lbs
6x 35lbs
6x 39lbs

30min cardio finish.
 
Week 5 Day 6

Today was another out of the ordinary workout.

10min cardio intro

Squats
8x 198lbs
8x 220lbs
5x 242lbs
(On the last set I just didn't have the energy/strenght...I was a little disappointed)

Barbell Rows(single handed)
10x 57lbs
8x 61lbs
6x 66lbs

Weightened Crunch Machine
12x 143lbs
12x 158lbs
10x 174lbs

Pull ups (It's been a while)
3x10

Another 40min of cardio.

The loss of strenght bothers me little, but I might just not have been my day today. I will for sure try go heavy again. Next time I'll squat, I'll try to add 10lbs.

Another day of 1AT2/2OEP AM - 1/1 PM ahead, and next week it's OEP only 1AM/1PM.

Again I did an ahead weigh in and I seem to have lost some weight again, but more on that tomorrow.
 
I hear you on the strength mine is down after the cut. But it wont take long to get it back.
 
Week 5 day 7
(Summary of Week 5 and Backlogging...again)

In line with this week's onorthodox workouts I decided to finish the week the same way.

I started with 10min cardio on the eliptical. Went on to do leg lifts(3x25).
After that some Kickbacks 3x10x26lbs and to finish 3x10 dips bodyweight only.

Another 40min of cardio on the eliptical.

Done...Time to weigh in.

Today's weight: 182lbs
Last week's weigh in: 184lbs
Starting Weight: 194lbs

That's 12lbs so far...I guess at the end I will be around 180lbs straight.

For the final week I will lay off the creatine and really try to push it. Now it's OEP only for another week and then it's picture time.
 
Week 6 Day 2
(Biceps/Back)

Damn today was a frustrating workout, strenght on some lifts was way down. Though I a sore lower back from the friendly wrestling I did over the weekend.

The workout:
10min cario warmup on the eliptical.

BB Curls
10x 66lbs
8x 88lbs
6x 99lbs

BB Rows
10x 132lbs
8x 154lbs
6x 176lbs

Lat Pulls
10x 165lbs
8x 180lbs
6x 196lbs

Weightened Cruch Machine
15x 127
12x 143
10x 158

Back Machine
12x 191lbs
10x 207lbs
10x 222lbs

Deadlifts(This is were I failed!)
8x 198lbs
8x 220lbs
4x 242lbs

I went 20lbs lighter than usual, since my back didn't feel to great, but only 4 reps on 242lbs was frustrating.

Dumbell Curls
10x 35lbs
8x 39lbs
20x 44lbs
22x 48lbs

Another 20min of cardio on the eliptical to finish.
 
Week 6 Day 4
(Tris/Chest)

10min cardio warm up on the eliptical.

Fly Machine
10x 187lbs
8x 209lbs
6x 231lbs
6x 253lbs

Rope Pulls
10x 68lbs
8x 72lbs
7x 79lbs
6x 83lbs

Chest Machine
10x 165lbs
8x 187lbs
6x 209lbs

Weightened Crunches
15x 143lbs
12x 158lbs
12x 158lbs
10x 174lbs

Weightened Dips
10x 189lbs
9x 205lbs
8x 220lbs
6x 220lbs

Incline Bench
10x 170lbs
8x 192lbs
6x 203
8x 170lbs

BB Skulls
9x 77lbs
7x 88lbs
5x 99lbs
10x 66lbs

Another 20min cardio to finish up.

Today was a great workout. Strenght was up again.
 
Distilled Water said:
Hey bro my strength is dropping some too while I cut. Like Dragon says, it will return. Taking advantage of the post diet rebound can really help gains so strength can get an even bigger boost when you start to add back
Click to expand...

Thanks for the encouraging words, bro.

Luckily I was able to keep the strength until the last week of my cut. I am sure my diet and the dropping of the creating play big role in that.
 
Week 6 Day 5
(Backlogging)

I did another straight 60min cardio session on the eliptical.
Burned around 830kcals.
 
Week 6 Day 6
(Shoulder/Traps/Abs)

Today my brain seem to work on just half the capacity it usually does. I didn't bring my cellphone nor did I bring a towel to the gym. The cellphone part was benine, but what hell was I thinking not brining a towel?! After the shower, I had the pleasure of finding out how long it takes to dry yourself standing under a stationary hair dryer...the answer is 5min.

Anyways the workout went well again. I left the squats out on Thursday, so I did them today.

The Workout:

10min warmup on the eliptical

Vertical BB Rows
10x 88lbs
8x 99lbs
6x 110lbs
6x 110lbs

BB Shrugs
10x 176lbs
8x 198lbs
6x 220lbs
6x 242lbs

Squats
8x 176lbs
8x 198lbs
8x 220lbs

(It's funny how I can shrug more than I squat at this moment)

Crunches
3x30

Leg Lifts
3x30

Front Raises
10x 22lbs
8x 26lbs
6x 30lbs
6x 35lbs

Lateral Raises
10x 26lbs
8x 30lbs
6x 35lbs
6x 39lbs

Weightened Crunch Machine
16x 143lbs
12x 158lbs
10x 174lbs

Another 17min cardio on the eliptical to finish.
 
Nice workout. I would leave the phone home I hate it when I get a call wile working out. But you should keep an extra towel in the car.
 
Week 6 Day 7
(Backlogging)

Another day of 1 OEP AM/ 1 OEP PM.

Yesterday was the last* day of my cut. The workout was a simple 60min cardio on the eliptical.

(*I seem to have messed up twice so I am left with 2 OEP Caps. Those will be used in an additional Bonus workout on Monday.)

The Results

Final weigh in: 181lbs
Starting weight: 194lbs

Current Bodyfat %: 7.5%
Starting Bodyfat %: 11.9%

The Images
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Conclusion

I lost 13lbs and 4.5%BF in 6 weeks, that makes ~2lbs and 0.75%BF per week.
In my OP, I stated my goal as 5-6%BF. I knew then I would be very hard to achieve and could only do that with absolute control over what I eat, though I had way more cheat meals during my cut that I should have, yet I have managed to shed a considerable amount of fat.

The Get up and Go Stack (PES' Alpha-T2 stacked w/ UPS Labs OxyElite Pro) was a great stack providing the energy keep going and have the motivation to hit the gym as hard as you can.

It's great stack that I can only recommend to people who want to shed fat/weight. Though, Unless I had 2 bottles of each, I would probably prefer to do a 4 week cut instead of a 6 weeker next time.
 
Overtime Day 1
(Bonus Workout)

Since today I was planning taking a day off from gym, I didn't really have any plan. So I went on and tried one of those all body workouts, I heard so much about.

So I decided to do a "1 set rep until failure workout".

I started with 10min cardio on the eliptical to warm up.

17x 66lbs EZ bar Skull Crushers
18x 66lbs BB Curls
17x 154lbs BB Shrugs
21x 154lbs Squats
25x 154lbs Deadlifts
18x 143lbs BB Rows
24x 165lbs Chest Fly Machine
44x 127lbs Weightened Crunch Machine
23x 26lbs DB Lateral Raises

Another 10min cardio on the eliptical to finish.

After this it's 10 days of holidays for me.
 
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