Lukes epic Cut!

[msrider]

Day 36

Wright not recorded

Dosed 40mg epi
Dosed 32mg DMZ
Dosed 18mg albuterol
4 liv52 2 am 2 pm
4 aegis cycle support 2 am 2 pm

Had an off day today. Had to look after a very sick girlfriend. Didn't track calories either but they would have bee quite low. Hope I'm not coming down with what she has as I've had no appetite whatsoever.
Will hopefully get back into things tomorrow.

Gotta keep the woman strong bro, my wife had strep so I've been taking care of her and my 3 kids. So far I havnt got sick and the kids have stayed far away. So far I never realy got sick on my cycle, glad!

 

[mustang0341]

My girl jokes and says your getting fat, just a playful joke she makes because she says she doesn't want me getting cocky when I'm on cycle.

Nice lifts man.

Haha yeah my girl usually bumps me down a few notches when I start to get a bit cocky

haha no doubt, my wife just constantly cooks high carb meals and then flips me sh!t when I tell her I can't eat. And she is always making cookies and bringing home candy...I know she does it on purpose too.

Gotta keep the woman strong bro, my wife had strep so I've been taking care of her and my 3 kids. So far I havnt got sick and the kids have stayed far away. So far I never realy got sick on my cycle, glad!

phew three kids, dang man I have a hard enough time with one..props

 

[msrider]

haha no doubt, my wife just constantly cooks high carb meals and then flips me sh!t when I tell her I can't eat. And she is always making cookies and bringing home candy...I know she does it on purpose too.

phew three kids, dang man I have a hard enough time with one..props

Thanks bro, and yeah its tough. Thank god I have a good wife that does most of the work. They are all great though wouldn't want less than the 3. Anymore one is a choir..........my mother in law is always bring brownies and candy over for the kids and it sucks, cause I always gotta have a bite lol

 

[SkubaSteve89]

You'll get there easy bro! I'm sure it was more than 2.5kg increase tho lol. I repped out the 37.5s for 9 but only 4 on the 40s.
Won't take long to get some "creatine" I'm sure bro. Make sure you log it too man! I'll deff follow that log!
I think I'm going to start supersetting everything with abs or calves. Gotta keep that heartrate up an I'll be doing 30mons cardio after weights every day. My progress is too slow and I need to lose like 2lb a week to hit my goal. It doesn't help that something is wrong with my chest. I was playing with my dog yesterday, I picked her up and felt this wicked pain shoot from my sternum across my right pec. Now there's this constant dull ache right on my sternum
How's your definition coming along? You were saying you could see the top two last week. Any more popping out???

haha niiice man, your killing it! hahaha absolutely man, we should do another comp but make it a bulk off. Yeah that sounds like a good idea man - wish i could do calves, i cripple myself if i do that! yeah i feel ya man im actually up a kilo now, though ive definetly lost fat since i started and gained a bit of beef, my arms shoulders and traps are noticeably bigger and i finially have veins in my arms! sheet man thats no good! that's right at the origin point, does it really hurt when you try static stretching? if it doesnt feel like a sharp stabbing pain when you do that and theres no visible bruising i think u've just aggravated it, and applying PRICE to your sternum and heat cream before you workout should fix it. Ive always found that a compression bandage, ice pack, and tigerbalm before and after a workout usually fixes any muscle problems. Ergh, wish i had good news about the ab department, it seems ive stalled over the last 2 weeks, i found the problem though, ive been on avanza since i came out of surgery and ive figured that its the reason for the initial weight gain and having trouble losing it during this cut. i should have realised it was something other than diet and lack of exercise since i struggle to put on weight when bulking hardcore and ive never been above 90kg's before.

 

[Mack411]

Sorry I'm late,subbed!

 

[Lukef2000]

90's on db shoulder press is beast bro. Damn good job bro! Keep killing it brotha

Yeah man they've always been a strong point of mine. That's why i love doing them I guess!

 

[Lukef2000]

Gotta keep the woman strong bro, my wife had strep so I've been taking care of her and my 3 kids. So far I havnt got sick and the kids have stayed far away. So far I never realy got sick on my cycle, glad!

Thats no good bro! Bet that kept you busy looking after all of them!! Lucky you didn't get sick on cycle! Couldn't think of anything worse lol!

 

[Lukef2000]

haha no doubt, my wife just constantly cooks high carb meals and then flips me sh!t when I tell her I can't eat. And she is always making cookies and bringing home candy...I know she does it on purpose too.

Haha yeah bro that sounds exactly like my girl! It's like she likes to bring home cake etc knowing that I can't have any...

 

[Lukef2000]

phew three kids, dang man I have a hard enough time with one..props

don't know how he does it to be honest. Two dogs are more than enough for me lol!!

 

[Lukef2000]

haha niiice man, your killing it! hahaha absolutely man, we should do another comp but make it a bulk off. Yeah that sounds like a good idea man - wish i could do calves, i cripple myself if i do that! yeah i feel ya man im actually up a kilo now, though ive definetly lost fat since i started and gained a bit of beef, my arms shoulders and traps are noticeably bigger and i finially have veins in my arms! sheet man thats no good! that's right at the origin point, does it really hurt when you try static stretching? if it doesnt feel like a sharp stabbing pain when you do that and theres no visible bruising i think u've just aggravated it, and applying PRICE to your sternum and heat cream before you workout should fix it. Ive always found that a compression bandage, ice pack, and tigerbalm before and after a workout usually fixes any muscle problems. Ergh, wish i had good news about the ab department, it seems ive stalled over the last 2 weeks, i found the problem though, ive been on avanza since i came out of surgery and ive figured that its the reason for the initial weight gain and having trouble losing it during this cut. i should have realised it was something other than diet and lack of exercise since i struggle to put on weight when bulking hardcore and ive never been above 90kg's before.

Yeah bro a bulk off would be awesome!! What was the verdict on your calves man? Well recomping is better than cutting bro! At least the weight is good weight 8)
I haven't even tried stretching it out because as soon as I try it starts to hurt. I managed to get through some pressing movements for chest today without too much discomfort. Flyes however was a different story. I think I'll just stick to low volume pressing movements for chest for awhile.
What is avanza? How does that stuff go with the "protein" your on?

 

[Lukef2000]

Sorry I'm late,subbed!

Better late than never! Good to have you bro!!!

 

[Lukef2000]

Day 37

Weight not recorded

Dosed 18mg albuterol
Dosed 40mg Epi
Dosed 32 mg dmz
4 liv52 2 am 2 pm
4 aegis liver support 2am 2 pm

So it was chest and tri day today and it didn't go too well. I still have that pain in my sternum. Mainly when doing more volume. After 7-8 reps my right hand side just gives out. Didn't push it too hard and gave myself plenty of rest in between sets.

Chest tris

Db flat press
20kg 45lb dbs x 9
30kg 70lb dbs x 8
45kg 100lb dbs x 8 x 7 x 7

Incline db press
40kg 90lb dbs x 8 x 8 x 7

Flat bench press ( still working on my powerlifting technique here hence the light weight )
60kg 135 x 8 x 8 x 8 x 8 x 8 still getting a pain in behind my hip when trying to drive my heels in! Think I know what it is now tho

High cable flyes.... Fail very uncomfortable in the sternum area

Low cable flyes
No weight on stack but light and 3 x 12
Superset
Cable press downs
No weight on stack but 3 x 9

Db pullovers
30kg 70lb x 10 x 8 x 6
Superset
Db overhead extensions
30kg 70lb x 10 x 9 x 7

Single arm hammer extensions
No weight on stack but 3 x 10

Felt ordinary. All throughout the workout, I think whatever has made my girl sick is having a go at me. Jumped on some pre flu meds and hopefully I won't catch it!!
Having some lethargy on and off throughout the last week or so. It's easily manageable tho with a bit of coffee etc. Still getting some minor headaches but they're not too bad. I have to get some more hawthorn berry... I thought I had an unopened bottle but I don't it was some Astra forte made by the same company.
Cals for today 2268 protein 234g carbs 86g 37 fibrous 94g fats.
In regards to my powerlifting bench I was talking to some big fella and he have me a baseball and said to rub it in to this pressure point behind my hip. Talk about painful! Next set I tried the pain was there but only about a 1/4 of what it was prior. I'll keep using the ball daily until my next chest workout and hopefully be able to put some weight on

 

[Mack411]

Day 37

Weight not recorded

Dosed 18mg albuterol
Dosed 40mg Epi
Dosed 32 mg dmz
4 liv52 2 am 2 pm
4 aegis liver support 2am 2 pm

So it was chest and tri day today and it didn't go too well. I still have that pain in my sternum. Mainly when doing more volume. After 7-8 reps my right hand side just gives out. Didn't push it too hard and gave myself plenty of rest in between sets.

Chest tris

Db flat press
20kg 45lb dbs x 9
30kg 70lb dbs x 8
45kg 100lb dbs x 8 x 7 x 7

Incline db press
40kg 90lb dbs x 8 x 8 x 7

Flat bench press ( still working on my powerlifting technique here hence the light weight )
60kg 135 x 8 x 8 x 8 x 8 x 8 still getting a pain in behind my hip when trying to drive my heels in! Think I know what it is now tho

High cable flyes.... Fail very uncomfortable in the sternum area

Low cable flyes
No weight on stack but light and 3 x 12
Superset
Cable press downs
No weight on stack but 3 x 9

Db pullovers
30kg 70lb x 10 x 8 x 6
Superset
Db overhead extensions
30kg 70lb x 10 x 9 x 7

Single arm hammer extensions
No weight on stack but 3 x 10

Felt ordinary. All throughout the workout, I think whatever has made my girl sick is having a go at me. Jumped on some pre flu meds and hopefully I won't catch it!!
Having some lethargy on and off throughout the last week or so. It's easily manageable tho with a bit of coffee etc. Still getting some minor headaches but they're not too bad. I have to get some more hawthorn berry... I thought I had an unopened bottle but I don't it was some Astra forte made by the same company.
Cals for today 2268 protein 234g carbs 86g 37 fibrous 94g fats.
In regards to my powerlifting bench I was talking to some big fella and he have me a baseball and said to rub it in to this pressure point behind my hip. Talk about painful! Next set I tried the pain was there but only about a 1/4 of what it was prior. I'll keep using the ball daily until my next chest workout and hopefully be able to put some weight on

Very nice work and update bro!

 

[Lukef2000]

Very nice work and update bro!

Thanks bro! Glad I'm getting to the end of this benching problem!

 

[SkubaSteve89]

Yeah bro a bulk off would be awesome!! What was the verdict on your calves man? Well recomping is better than cutting bro! At least the weight is good weight 8)
I haven't even tried stretching it out because as soon as I try it starts to hurt. I managed to get through some pressing movements for chest today without too much discomfort. Flyes however was a different story. I think I'll just stick to low volume pressing movements for chest for awhile.
What is avanza? How does that stuff go with the "protein" your on?

yeah man cant wait for that! im sick of having to constantly try and starve myself throughout the day, im much more used to just chowing down every 3 hours! no idea yet, im getting an MRI done this sat so i should find out in the next week or so what the deal is. I can train legs atleast so im not too worried, and if i have to get surgery ill see what the recovery period is like to determine whether or not itd be best if i had anything done after my recomp is over. hahaha it is indeed man, i took some pics last night just to compare my progress, mid-section doesnt look too different but then again i just finished stuffing my face full of food and i was bloated as fock, but i definetly got some massive gains on my shoulders and arms, ill take some better ones on an empty stomach on friday after ive done arms & abs for a 6 week progress update, are you going to be able to post up some progress pics? i could email you mine so that way you could do both mine and yours in a single post on our competition thread. ah sheet man that sounds like youve overstretched your chest, atleast theres no bruising and you didnt hear anything pop or tear when you did it. just ice and if u got a compression bandage wrap that around your chest like you got broken ribs and then before you workout on chest again rub some heat cream on it and you'll be fine. Avanza's a pretty strong anti-depressent and anxiety med, so as you can imagine its really not that great to combine it with what im on, ive been getting majour head trips and trouble sleeping, but i cant stop taking the avanza immediately otherwise it'll get alot worse so im going to just wean myself off over the next 2 weeks.

 

[Lukef2000]

yeah man cant wait for that! im sick of having to constantly try and starve myself throughout the day, im much more used to just chowing down every 3 hours! no idea yet, im getting an MRI done this sat so i should find out in the next week or so what the deal is. I can train legs atleast so im not too worried, and if i have to get surgery ill see what the recovery period is like to determine whether or not itd be best if i had anything done after my recomp is over. hahaha it is indeed man, i took some pics last night just to compare my progress, mid-section doesnt look too different but then again i just finished stuffing my face full of food and i was bloated as fock, but i definetly got some massive gains on my shoulders and arms, ill take some better ones on an empty stomach on friday after ive done arms & abs for a 6 week progress update, are you going to be able to post up some progress pics? i could email you mine so that way you could do both mine and yours in a single post on our competition thread. ah sheet man that sounds like youve overstretched your chest, atleast theres no bruising and you didnt hear anything pop or tear when you did it. just ice and if u got a compression bandage wrap that around your chest like you got broken ribs and then before you workout on chest again rub some heat cream on it and you'll be fine. Avanza's a pretty strong anti-depressent and anxiety med, so as you can imagine its really not that great to combine it with what im on, ive been getting majour head trips and trouble sleeping, but i cant stop taking the avanza immediately otherwise it'll get alot worse so im going to just wean myself off over the next 2 weeks.

Yeah man IF takes some adjusting thats for sure! Bulking is so much more fun
I'm so glad that i don't have anything like that wrong with my legs lol. Must suck man! If you can train them it's not so bad I guess. I actually took some pics the other day to compare and I can see a bit of a difference. No point emailing them to me my computer is broken. Need to buy a new one but that's going to have to wait until I finish furnishing my new pad.
I'm hoping the pain subsides man because it's really rocking annoying! There's no bruising or anything so I'm not overly worried about it. Just want it to heal.
That sounds like some nasty stuff man! Hope the weaning off it goes ok!

 

[Lukef2000]

Day 38

Weight not recorded.

Dosed 18mg albuterol
Dosed 40mg epi
Dosed 32mg DMZ
4 liv52 2 am 2 pm
4 aegis liver support 2 am 2pm

Back day today and it felt good!! Surprising as this flu is still having a go at me.

Back biceps

Warmed up on lat pulldowns 3 x 12 on 40kg 90lb

Chins
BW x 13 x 12 x 10 x 8 x 6

Bent over rows
95kg 210lb x 8
90kg 200lb x 7
85kg 190lb x 9
80kg 180lb x 10
60kg 135lb x 15

Iso lateral rows (weight per arm)
45kg 100lb x 11 x 9 x 7
40kg 90lb x 10

Single arm rows
37.5kgs 85lbs x 9 x 9 x 9

Cable Lat pulldowns
60kg 135 x 12 x 12 x 12

Straight arm pulldowns
30kg 65lb x 15 x 15 x 15
Superset
V bar cable curls
30kg 65lb x 12 x 12 x 11

Ez bar curls
25kg 55lb x 12 x 12 x 12

Hammer curls
12.5kg 30lb DBS x 10 x 10 x 10

Kept lighter weight for my straight arm pulldowns and biceps trying to get a good pump happening. I usually go lighter in biceps after back anyways and hit them heavy on arm day. Was going to hit some cardio this afternoon but I took my dogs for a run down the beach and got me some shin splints will
Have to do some tibialus anterior work tomorrow on leg day to help them out.
Had some major lethargy this afternoon it was really bad. The worst it's been so far. Still urinating about 40 times daily too.

 

[Lukef2000]

Cals for today 2560 protein 257g 96g carbs 19 fibrous 124g fats

 

[Lukef2000]

Invalid Link Removed

A pic from yesterday morning. Definitely leaning out. Will take some more tomorrow for my week 6 photos

 

[LiveToLift]

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=70189"/>

A pic from yesterday morning. Definitely leaning out. Will take some more tomorrow for my week 6 photos

Great progress! It's been a while since the last pics. You look way drier and cut in this one if I remember right man. Nice job! Arms look way better as well.

 

[msrider]

Looking good bro! Leaning out real well and ur traps are coming in nicely. Keep up the good work bro!

 

[Lukef2000]

Great progress! It's been a while since the last pics. You look way drier and cut in this one if I remember right man. Nice job! Arms look way better as well.

Thanks bro! Yeah all around my shoulders traps etc has leaned up a lot! I'm only down around 4lb so I think Ive recomped quite nicely !

 

[Lukef2000]

Looking good bro! Leaning out real well and ur traps are coming in nicely. Keep up the good work bro!

Thanks man! I Was quite surprised when comparing some of my starting pics. Got just over 3 weeks till pct so hopefully I can lose a bit more of my mid section.

 

[SkubaSteve89]

Yeah man IF takes some adjusting thats for sure! Bulking is so much more fun
I'm so glad that i don't have anything like that wrong with my legs lol. Must suck man! If you can train them it's not so bad I guess. I actually took some pics the other day to compare and I can see a bit of a difference. No point emailing them to me my computer is broken. Need to buy a new one but that's going to have to wait until I finish furnishing my new pad.
I'm hoping the pain subsides man because it's really rocking annoying! There's no bruising or anything so I'm not overly worried about it. Just want it to heal.
That sounds like some nasty stuff man! Hope the weaning off it goes ok!

haha it sure is! Yeah i figured as long as i can train them i cant really complain, i see that pic uve uploaded man great progress! i can definetly see some good leaning out particularly in the arms and chest, and 6 weeks will be plenty enough time to strip the rest of that bodyfat off! Ill have mine uploaded tomorrow and ill post them in my thread and our competition thread. aah that sucks man, hopefully it'll go down by the end of this week! Otherwise its the girly weights for chest day next week, maybe you'll get an insight as to how to embarrassed i feel using the weights i use haha cheers man, it'll be fine once im off, ill be completely med free in 3 weeks, hopefully ill be able to get pretty lean in the remaining few weeks of our comp, dont want you to win by a landslide!

 

[Lukef2000]

Day 39

Weight not recorded

Dosed 40mg epi
Dosed 32 mg DMZ
Dosed 18mg albuterol
4 liv52 2 am 2 pm
4 aegis liver support 2am 2 pm

Had a sweet leg session this morning. I actually felt sick from squatting lol.

Leg day

Squats
Bar x 20
60kg 135lb x 12
150kg 335lb x 5 PR! Reps
145kg 325lb x 6
140kg 315lb x 6
130kg 285lb x 8
120kg 265lb x 10
110kg 245lb x 9
100kg 225lb x 10

Leg press
240kg 530lb x 18 x 15 x 15 x 15

Stiff legged deadlifts
70kg 155lb x 9 x 8 x 8

Cable Leg extensions
60kg 135lb x 10 x 10 x 10

Leg press calve raise
120kg 265lb x 15 x 12 x 12
Superset
Sh*t squats
BW x 20 x 20 x 20
Superset
Tibia raises
5kg per side x 10 x 10 x 10 (rehab for shin splints)

Got that squat PR by a rep! A reps a rep and I'll take it!! Felt really sick after 9 sets of squats lol it didn't pass at all throughout the workout.
Still having some major lethargy which is not good considering I start back my 12 hour shifts tomorrow... Also I noticed today that I'm starting to get testicular atrophy. Had to come eventually I guess.
Cals were light today as I had an unplanned busy day. Going to have to have a protein shake and a tablespoon of natty pb before bed. Cals including my bedtime snack are 2270 protein 215g carbs 141g 23fibrous fats 96g
Taking the next three days off as the gym will be closed by the time I get home from work. Can probably use the rest.

 

[Mack411]

Very nice work!

 

[Lukef2000]

haha it sure is! Yeah i figured as long as i can train them i cant really complain, i see that pic uve uploaded man great progress! i can definetly see some good leaning out particularly in the arms and chest, and 6 weeks will be plenty enough time to strip the rest of that bodyfat off! Ill have mine uploaded tomorrow and ill post them in my thread and our competition thread. aah that sucks man, hopefully it'll go down by the end of this week! Otherwise its the girly weights for chest day next week, maybe you'll get an insight as to how to embarrassed i feel using the weights i use haha cheers man, it'll be fine once im off, ill be completely med free in 3 weeks, hopefully ill be able to get pretty lean in the remaining few weeks of our comp, dont want you to win by a landslide!

Yeah that's true. Also that gives youa good excuse to not do cardio I was actually surprised when I saw it. I cab see some notable changes will get some proper pics taken on Monday. Same poses as my starting pics so I'll beable to gauge progress.
Haha I don't think I can do hotly weights.... I'll probably just put my vag away and lift through it.....

 

[Lukef2000]

Very nice work!

Thanks bro! My goal for my last cycle was squatting 335 for 8 but I hurt my knee so that goal was never realized.... hopefully I can get another three reps by the end of this cut

 

[Mack411]

Thanks bro! My goal for my last cycle was squatting 335 for 8 but I hurt my knee so that goal was never realized.... hopefully I can get another three reps by the end of this cut

That's very nice numbers man,you are putting in good work as is!

 

[Lukef2000]

That's very nice numbers man,you are putting in good work as is!

Just hope my hard work pays off by the end of this run

 

[Lukef2000]

Day 40

Weight not recorded

Dosed 18mg albuterol
Dosed 40mg epi
Dosed 32 mg DMZ
4 liv52 2 am 2 pm
4 aegis liver support 2 am 2 pm

Having an off day today. Was thinking about doing some cardio... Then my shin splints reminded me why I'm taking the next few days off.
Cals were perfect 2195 286g protein 40g carbs 16 fibrous 113g fats.

 

[howwedo107]

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=70189"/>

A pic from yesterday morning. Definitely leaning out. Will take some more tomorrow for my week 6 photos

Nice job broski deff leaning out like a boss

 

[Lukef2000]

Nice job broski deff leaning out like a boss

Thanks bro! Been putting in plenty of hard work so I'm glad it's starting to pay off

 

[Lukef2000]

Day 41

Weight not recorded

Dosed 40mg epi
Dosed 32mg DMZ
Dosed 18mg albuterol
4 liv52 2 am 2 pm
4 aegis liver support 2 am 2pm

Another off day today. Gyms closed. Can't wait for this new 24 hour gym that opens here in feb!
Diet was good today 2084 cals 234g protein 40g carbs 16 fibrous 104g fats.
Hopefully by Monday I'll be all rested up and ready to smash some heavy ass weights!!

 

[Lukef2000]

Day 42

Weight not recorded

Dosed 40mg epi
Dosed 32mg DMZ
4liv 52 2 am2 pm
4 aegis liver support 2 am 2 p

I had my bp taken today and it was 145/90 which is quite high. Not overly high but enough to take notice of considering I usually sit at 110/70. I've got about 4 more days on albuterol but I've decided to stop dosing it at 18mg daily and just dose 6mg preworkout until it's gone. I have 9 more days on epi and have enough DMZ for another month.
Had another off day today. Feeling very refreshed and ready to kill sh*t tomorrow! Going to max out on deads 405 for reps would be nice !
Cals today 2150 protein 214g carbs 101g 17 fibrous and 95g fats.
Not much happening in the sides department atm except for pissing a fock load and some slight headaches still.
Carbup time tomorrow! Love carb day ! 8)

 

[SuperPro]

Might actually be the DMZ or epi that's messing with your BP I'd keep an eye on it, SD had my BP in that same range

 

[Lukef2000]

Might actually be the DMZ or epi that's messing with your BP I'd keep an eye on it, SD had my BP in that same range

Hopefully my hawthorn berry should be here tomorrow an I'll get it under control. Either way I'm out of epi soon so that should sort it.

 

[Lukef2000]

Had a sh*t workout today. Not impressed at all. Will update later.

 

[Lukef2000]

Day 43

Weight 86kg 189.5lb

Dosed 6mg albuterol
Dosed 40mg epi
Dosed 32mg DMZ
4 liv52 2 am 2 pm
4 aegis liver support 2 am 2 pm

Back in they gym today and it was sh*t. I left my gym bag in my other car when I came back out to work. I had no belt no straps etc etc so I couldn't do what I wanted. I also had no armband or earphones. Just to top things off my questionable wrist has been playing up since mines rescue training yesterday.

Back day

Chins
BW x 10 x 10 x 10 x 10

Lat pulldowns (weight per arm)
50kg 110lb x 7
45kg 100lb x 9
40kg 90lb x 10 drop 30kg 70lb x 8 drop 20kg 45lb x 15

Tbar rows
90kg 200lb x 6 (wrist playing up)
80kg 175lb x 7 wrist playing up even worse

Bent over rows
100kg 225lb x 4 sore wrist making grip fail
80kg 175lb x 6 sore wrist making grip fail
60kg 135lb x 15

Attempted wide grip seated rows. FAIL

Iso lateral rows ( weight per arm )
20kg 45lb x 20'x 20 x 20

Straight arm pulldowns
No weight on stack but 3 x 12

Rear delt cable flyes
No weights on stack but 3 x 12

Inverted rows
BW x 10 x 10 x 10

My wrist has never played up on back exercises. Ever. Had to go really light which is frustrating as I felt like I was cheating myself. At least my lats got a decent workout. I usually just strap my bad wrist tight as fock on my worksets but my straps are in my gym bag 200kms away. Hopefully tomorrows workout goes a bit more smoothly.
I'm between days and nights At the moment so my cals will be 4501 protein 338g carbs 505g 33 fibrous 107g fats. Love carbup days !
Nothing happening in the sides department.

 

[Lukef2000]

Day 44

Weight 86.6kg 191lb

Dosed 40mg epi
Dosed 32mg DMZ
4 liv52 2 am 2 pm
4 aegis liver support 2 am 2 pm

I managed to scrounge up some of my old boxing straps and used them for my wrist supports today. My wrist is still playing up quite bad. Cant even pick up a plate without it feeling like I've been stabbed in the wrist! Once strapped tho there's no pain so I'll just man up and stop my whining hit shoulders traps and calves today before night shift

Shoulders traps and calves

Seated DB shoulder press
20kg 45lb DBS x 15
30kg 70lb DBS x 10
40kg 90lb DBS x 5
35kg 80lb DBS x 9
30kg 70lb DBS x 10

Front DB raise
17.5kg 40lb DBS x 10 x 10 x 7

Side lateral raises
15kg 35lb DBS x 10 x 9 x 8

Rear delt flyes
No weights on stack but 3 x 12

Smith machine shrugs
110kg 240lb x 12 x 10 x 11

Pump set (no rest in between exercises)
Front DB raises 10kg 25lb x 10 x 10 x 10
Side lateral raises 10kg 25lb x 10 x 7 x 6
Incline rear delt flyes 7kg 15lb x 10 x 8 x 7

Standing calve raises machine
108kg 240lb x 12 x 10 x 10
Superset
Sh*t squats
BW x 20 x 18 x15

Big improvement compared to yesterday's workout. Still finding it a bit hard to get in the swing of things without any tunes. Last shift tonight then back home tomorrow so I'll be back to normal!
Cals for day 44 2612. 273g protein 103g carbs 23 fibrous 116g fats.
Nothing noteworthy in the sides department.
My work has sprung a medical on me for mid January so I'll probably run my DMZ out until mid December then pct to get back to normal before my medical.... Then jump back on as soon as it's done 8)

 

[Mack411]

Nice work man.

 

[SkubaSteve89]

awesome progress man, glad your toughing this sheet out, im struggling this week as well, had bad chinese on sat night and gave myself food poisoning, ill be doing my first workout of the week this afternoon since todays the first day ive been able to get more than 3 hours sleep at a time. Still got the runs and my cals have been way under what i need but ill try and bring things back to normal.

 

[Lukef2000]

awesome progress man, glad your toughing this sheet out, im struggling this week as well, had bad chinese on sat night and gave myself food poisoning, ill be doing my first workout of the week this afternoon since todays the first day ive been able to get more than 3 hours sleep at a time. Still got the runs and my cals have been way under what i need but ill try and bring things back to normal.

Yeah bro this week has been tough. Sounds like I'm doing better than you tho lol at least being sick is an easy way to lose weight lol

 

[SkubaSteve89]

Yeah bro this week has been tough. Sounds like I'm doing better than you tho lol at least being sick is an easy way to lose weight lol

heh, well my waistline DOES look thinner after 4 days of sh*tting my guts out and living off of glycogen replacement powder. strength didnt seem too diminished on my lift today either, even made progress on my deads so im pretty happy about that, good ole creatine, no matter how sick i get i can always count on the strong lifts

 

[Lukef2000]

Day 45

Weight 87.2kg 192lb

Dosed 6mg albuterol
Dosed 40mg epi
Dosed 30mg DMZ
4 liv 52 2 am 2 pm
4 aegis liver support 2 am 2 pm

Was back home today which is a big relief! Felt good to properly strap my wrist up. Hit some biceps and triceps

Arm day

Ez bar curls
50kg 110lb x 8 x 7
45kg 100lb x 9
40kg 90lb x 10 x 8

DB curls
17.5kg 40lb DBS x 10 x 10 x 9

Hammer curls
17.5kg 40lb DBS x 10 x 9 x 8

Single arm preacher curls
15kg 35lb x 8 x 8 x 8

Ez Bar skullcrushers
47.5kg 105lb x 10 x 7
42.5kg 95lb x 12 x 10

Seated DB extension
40kg 90lb x 12
45kg 100lb x 9 x 9

V bar pressdowns
68kg 150lb x 12 x 7
63.5kg 140lb x 11 drop 130lb x 8 drop 120lb x 10

Single arm cable extensions
No weight on stack but 3 x 12

Good session. Had a skin splitting pump during triceps. Felt awesome I had a pretty notable increase in strength this week compared to last week. Always a good thing.
I had a moment of weakness tonight and had a cheat meal. I ate a whole pizza.... Needless to say I didn't count my calories today. Ignorance is bliss
No new sides worth mentioning. I f*cked up my dosing today as I was dead tired when I got home from work and missed my first dose so I've been dosing every three hours to make up for it.

 

[Lukef2000]

Had a pretty sweet chest workout today! Will update later !!

 

[Mack411]

In for the update!

 

[Lukef2000]

Day 46

Weight not recorded

Dosed 40mg epi
Dosed 6mg albuterol
Dosed 15 mg DMZ fell asleep on the couch and didn't take my pre bed dose
2 liv52 am
2aegis liver support am fell asleep without taking my pre bed supports damn!

Had a Xmas work function last night and my diet did slip.... There was all this tasty food everywhere and not a healthy thing in sight!!! Comes with the time of year I guess. Back into my diet today tho I really feel I'm retaining a lot of water. Will have to sort that out over the next few days. Had a good session today. Kept things a bit lighter due to having that pain across my sternum.

Chest day

Bench press ( powerlifting style )
135 x 20
175 x 15
225 x 12 x 12 x 10 x 8
200 x 12 x 10
175 x 12
155 x 12
Did lots of bench press as this wasn't aggravating anything due to the different style.

Incline DB press
35kg 80lb DBS x 7 had to lower weight due to pain in chest
30kg 65lb DBS x 10 x 10 x 10
Superset
High cable flyes
No weights on stack but 3 x 10

Flat press machine weight per side
32.5kg 70lb x 12 x 12 x 12
Superset
Chins
BW x 10 x 10 x 10

Low cable flyes
No weights on stack but 3 x 10
Superset
Iso lateral row (weight per arm)
45kg 100lb x 12 x 12 x 12

Kettlebell swings
16kg x 25 x 25 x 25

Apart from bench things were quite light still managed to fail a couple times during the workout with higher volume so that's good. I'm quite happy that I'm getting used to the powerlifting style bench as it doesn't seem to aggravate my shoulder or my current sternum problem. Will deff stick to this style from now on. The 225 felt quite light I could have deff bumped that up for sure. I threw in a bit of back as I was quite disappointed with my back workout earlier this week and it really got my heartrate up!! The supersets and kettlebell swings left me drenched in sweat
Calories werent tracked today as I did have some delish food at my work function.
A bit disappointed in myself for not taking my last dose of DMZ and liver supps.

 

[Lukef2000]

Day 47

Weight not recorded

Dosed 40ng epi
Dosed 32mg DMZ
4 aegis liver support 2 am 2 pm
4 liv52 2 am 2 pm

Lethargy almost got the better of me tonight and I almost skipped the gym. It was bad. Worst it's been yet. But I manned up at hit some legs! Decided to pre exhaust my quads because some douche was doing bicep curls with the barbell and no weight. Gives me the sh*ts big time.

Leg day

Leg extensions
70kg 155 x 12 x 12 x 12

Squats
140kg 315lb x 7 x 7 x 6
120kg 265lb x 10
110kg 240lb x 10
100kg 225lb x 10

Leg press
200kg 450lb x 18 x 18 x 18

Stiff legged deadlifts
70kg 155lb x 10 x 10 x 10

Decided to call it quits here. Thought I was going to pass out. You know those days where you almost don't go but do anyways and you have a really good workout?.... Well today was not one of those days. 2 scoops of c4 couldn't kick the lethargy and I was struggling. Hard.
Cals were a bit low 2293 229g protein 103g carbs 15 fibrous 105g fats
Apart from the lethargy nothing worth mentioning in the sides department. Got two more days of epi then it's all DMZ from there on out.

 

[Lukef2000]

Day 48

Weight not recorded

Dosed 30mg DMZ
Dosed 40mg epi
4 liv52 2 am 2 pm
4 aegis liver support 2 am 2 pm

Still having some major lethargy. It's like I just don't wake up all day. Last day of epi tomorrow so I'm hoping that the lethargy side goes with it!

Shoulder day

Purestrength shoulder press machine
50kg 110lb per side x 10 x 7
45kg 100lb x 9
40kg 90lb x 10

Seated DB shoulder press
30kg 65lb dbs x 10 x 10 x 10

Side lateral raises
15kg 35lb DBS x 8 x 8 x 8

Front DB raises
17.5kg 40lb DBS x 10 x 8 x 7

Rear delt cable x over reverse flyes
No weights on stack but 3 x 12
Tried to up the weight on these but the next plate is focking heavy! Too heavy

Smith Mach shrugs
100kg 225lb x 10 x 10 x 10

Pump circuit
Front DB raises
10kg 25lb dbs x 10 x 10 x 10
Side lateral raises
10kg 25lb dbs x 10 x 8 x 8
Reverse incline rear delt flyes
7kg 15lb dbs x 10 x 7 x 7
DB shrugs
40kg 90lb DBS x 10 x 10 x 10

Felt good to throw that pump circuit in at the end. Really got the heart rate up. Glad I got the 110lb up in the shoulder press machine. Felt easy actually everyone kinda stopped and watched me do them lol. Felt good.
Not really much to report on tbh
Cals 2401 protein 232g carbs 122g 17 fibrous fats 104g.
Looking forward to finishing epi. The lethargy is getting really bad. Lethargy and 12-14 hour shifts do not mix well together.
Apart from the lethargy nothing much happening in the sides department.
Probably going to go in for a liver function test next week some time. Want to make sure my liver isn't under too much stress.