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Time to Cut

Phase 3 - Day 57

PWO Stack
-re1gn

Intra
-ghost bcaa half scoop

Chest & Triceps
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-BB bench: 145x12, 155x10, 165x8, 175x6, 185x4**
-incline alternating db press: 40x12, 45x10, 50x8, 55x6
-cg db bench incline press: 4x35x8 (each hand)
-chest dips ( negatives): 4x8
-skull crushers: 4x70x8
-rope extension: 3x42.5x8
-1 arm db french press: 3x20x8
-Low pulley woodchops: 3x20x15 (each side)

Post
- shake
-ghost creatine
+ dinner

Through the Day
-Ghost - Fish Oil
-PES Multi
-helios 1 scoop

Comments
Had a good workout. I threw in a lot of later raises in between sets. Extra delt stimulation.

Cal: 1776
F/C/P: 50/131/205
 
I see that you have reduced your cal intake. Was this just an off day or you're going to maintain at 1700-1800 cals this phase?
 
Tonight is legs, and tomorrow will be back and bi’s .. first thing in the Morning cuz i have to go to my sisters graduation at 8:30 am. It’s been months since hitting the gym at 4:30 am.. kind of not looking forward to it.
 
Phase 3 - Day 58

PWO Stack
-finaex pre and high volume

Intra
-none

Legs
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-Glute bridge (leg curl machine): 3x210x8
-BB squat: 165x12, 205x10, 245x8, 275x6, 295x2
-RDL: 205x8,215x8, 225x8,8
-db lunges: 4x50x8 (each hand, each leg)
-lying leg curl: 90x8*, 100x8*,8*
-leg extension: 3x170x8*
-seated calf raise: 195x20, 13, 15,15,15
-ab wheel: 3x15

Post
-ghost creatine
+dinner

Through the Day
-Ghost - Fish Oil
-PES Multi
-helios 1 scoop

Comments
I pushed a 3rd rep of 295 but only got parallel so i don’t count it. Glutes are already sore. Great session.

Cal: 1804
F/C/P: 50/160/185
 
Phase 3 - Day 59
05/23/2018

PWO Stack
-bloodshot

Intra
-ghost bcaas

Back & bis
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-straight arm pulldown: 50x8, 60x8,8
-bent over row perpendicular to floor: 145x12, 155x10, 165x8, 175x6, 185x6
-cable row: 4x180x8
-underhand pulldown: 4x160x8
-bb drag curls: 3x60x8
-alternating db hammer curls: 3x30x8
-reverse grip ez bar cable curl: 32.5x8, 37.5x8, 8
-crunch machine: 70x15, 90x15,15

Post
-shake
-ghost creatine
+breakfast

Through the Day
-Ghost - Fish Oil
-PES Multi
-helios 1 scoop

Comments
My rows went down on all sets by 10lbs. Way too early and I didn't sleet well. No macros. Sisters graduation and i didn't keep track of anything.
 
Phase 3 - Day 60

PWO Stack
-not sure some sample + high volume

Intra
-Ghost bcaas

Shoulders
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-DB Lateral Raise: 3x30x8, (each hand)
-Seated DB Shoulder Press: 35x12, 45x10, 55x8, 60x6, 65x8, 70x3 (each hand)
-DB upright rows: 4x40x8 (each hand)
-Barbell Face Pulls: 4x80x8
-Machine shoulder fly: 3x130x8**
-Machine shrug: 205x15,15
-db shrug: 90x10, 100x8, 110x6 (each hand)
-Russian twists: 3x15 (each side)

Post
-shake
-ghost creatine
+dinner

Through the Day
-Ghost - Fish Oil
-PES Multi
-helios 1 scoop

Comments
Hit is hard on my last day of shoulders for phase 3! I had really good pump today. I really need to get to posting pics.

Cal: 1949
F/C/P: 51/118/180,
 
Progress:
Day 1 left, today right (day 1 196.6lbs)
Invalid Link Removed

May 5th left, today right (same weight ~189lbs)
Invalid Link Removed
 
You’re making some good progress man. Keep grinding. I can definitely see some fat loss in the mid section and love handles. Chest is a little better. Good improvement overall.
 
jtmass said:
You’re making some good progress man. Keep grinding. I can definitely see some fat loss in the mid section and love handles. Chest is a little better. Good improvement overall.
Click to expand...

It’s very slow progress but like we talked before, the diet is sustainable and I don’t see myself changing it, since it is working. Thanks
 
Mowglisml said:
It’s very slow progress but like we talked before, the diet is sustainable and I don’t see myself changing it, since it is working. Thanks
Click to expand...

It is working for sure.. Slow, but it’s fine. You’re not on a race against time... haha..
 
Phase 3 - Day 61

PWO Stack
-c&p - titan

Intra
-ghost bcaa

Legs
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-leg press: 300x12, 310x10, 330x8, 350x6, 370x4****
-romanian db dl: 3x90x8, 100x8 (each hand)
-smith machine hack: 155x8
-hack squat: 3x324x8
-ham/glute raise (negatives): 3x8
-leg press machine calf: 370x20, 4x460x15
-ball crunches: 3x20

Post
-protein
-ghost creatine

Through the Day
-Ghost - Fish Oil
-PES Multi
-helios 1 scoop

Comments
Nothing much to comment on.
 
Phase 3 - Day 62

PWO Stack
-nutrabio pre

Intra
-ghost bcaa

Chest & Back
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-deadlifts: 225x8, 250x8, 8, 255x8, 275x3, 295x2, 315x4
-pullups: 4x8
-tbar rows: 60x12, 75x10, 90x8, 100x9
-db pullover: 3x65x8
-bb bench: 135x12, 145x10, 155x8, 135x7(last set was 2sec lower, 2 sex hold)
-db incline: 4x65x8
-pushup: 4x8
-cable chest fly: 14x8, 15.5x8,8*
-hanging twisting leg raise: 3x10 (each side)

Post
-protein
-ghost creatine
+breakfast

Through the Day
-Ghost - Fish Oil
-PES Multi
-helios 1 scoop

Comments
Really tired today but still finished it off.
 
Phase 4 - Day 64

PWO Stack
-ghost legend

Intra
-none

Legs
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-squats/ jumping split squats: 4x185x10/ 4x10(each leg)
-DB RDL/ glute bridge w/ leg curl machine: 4x80x10/ 4x195x10
-hack squats: 4x300x10
-leg curl/ leg extension: 4x120x10/4x140x10
-bb standing calf raise/ bodyweight standing calf raise: 5x135x10/ 5x10
-reverse crunches: 3x20

Post
-protein
-ghost creatine

Through the Day
-Ghost - Fish Oil
-PES Multi

Comments
Workout kicked my arse.
 
Phase 4 - Day 65

PWO Stack
-ghost legend

Intra
-none

Chest & Back
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-straight arm pullover/ lat pulldown: 50x12, 3x60x10/ 4x145x10
-BB bench/ cg db bench: 4x135x10/ 4x40x10 (each hand)
-incline db row/ incline db press: 55x10, 3x60x10/ 4x60x19 (both exercises each hand)
-db pullover/ cable fly: 4x50x10/ 4x19x10 (each hand)
-machine hammer crunches: 3x50x20

Post
-protein
-ghost creatine
+dinner

Through the Day
-Ghost - Fish Oil
-PES Multi

Comments
Holy pumps! Lat pumps hit right away. The preworkout really got me going today. Felt great

Cals: 1828
F/C/P: 45/180/185 g
 
Phase 4 - Day 66

PWO Stack
-ghost legend

Intra
-none

Shoulders
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-db press: 50x12, 55x10, 60x8,8
-bb upright row/ bent over db fly: 2x60x10, 2x70x10/ 3x20x10, 25x10 (each hand)
-rope face pulls/ rope front raises: 34x10, 42x10, 2x49x10/ 4x22x10
-db upright row/ db lateral raise: 4x35x10/ 4x20x10
-man makers: 20x8, 12.5x8 (db each hand)
-seated db shrugs: 4x80x10 (each hand)
-ab wheel: 3x20

Post
-protein
-ghost creatine
+dinner

Through the Day
-Ghost - Fish Oil
-PES Multi

Comments
The supersets are feeling great! The man makers really had me dying haha

Cals: 1845
F/C/P: 53/177/174 g
 
Quick update:
in the mornings I usually drink coffee, or an energy bcaa, just enough to wake me up for my morning commute. Starting tomorrow I am going to use my OG dragons mist re1gn. I've used it before 1/2 scoop or less and it gives me the sweats. I want to test it out for the remainder of this phase.
 
Phase 4 - Day 67

PWO Stack
-off the chains + high volume

Intra
-none

Arms
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-db tricep extension/ cg db press: 4x20x10/ 20x10, 3x45x10 (each hand both exercises)
-tricep cable pressdown/ underhand tricep pressdown/ 4x35x10/ 4x35x10
-wide grip bb curl/ hammer db curls: 4x55x10/ 4x20x10 (each hand)
-preacher bb curl/ reverse preacher bb curl: 4x55x10/ 4x45x10
-kb oblique crunch: 3x40x20 (each side)

Post
-protein
-ghost creatine
+dinner

Through the Day
-Ghost - Fish Oil
-PES Multi

Comments
Painful pumps today. Weighed a little lighter today. 188

Cals: ~1900
F/C/P: 35/167/185 g
 
Half day update on day 68.
Took a bit less of 1/2 scoop of OG DM.
-woke me up fine
-cold periodic shivers for about 3 hrs, but no actual cold sweat
-suppressed my appetite enough for me to notice. Usually my stomach fees like a void by the time i eat breakfast and lunch. I was still hungry but not starving.
 
Mowglisml said:
Half day update on day 68.
Took a bit less of 1/2 scoop of OG DM.
-woke me up fine
-cold periodic shivers for about 3 hrs, but no actual cold sweat
-suppressed my appetite enough for me to notice. Usually my stomach fees like a void by the time i eat breakfast and lunch. I was still hungry but not starving.
Click to expand...

I wish I had some of that goodness!
 
Phase 4 - Day 68
06-01-2018

PWO Stack
-muscle pharm preworkout

Intra
-none

Legs
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-single leg press/ goblet squat: 90x10, 95x10, 100x10,10/ 4x60x10
-db lunges: 4x40x10 (each leg each hand)
-seated leg curl/ gluteham raise: 4x145x10/ 4x10
-single leg seated calf: 125x20, 2x120x20
-single leg machine standing calf: 3x100x10
-medicine ball crunches: 3x20

Post
-protein
-ghost creatine
+dinner

Through the Day
-Ghost - Fish Oil
-PES Multi
-DM

Comments
Short workout. Hamstrings were very pumped and happy about that.
Today is chest and back and wraps up week 1 of phase 4!
 
jtmass said:
Was it MP Wreckage or something else? What’s Phase 4?
Click to expand...

Yea wreckage. Phase 4 is what i have been posting this week. Supersets at around 4x10 rep range. First post of my thread i explained the program i was doing. It’s just a bit higher volume and less rest periods.
 
Phase 4 - Day 69

PWO Stack
-white flash

Intra
-none

Chest & Back
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-BB bench/ Bb row: 135x10, 145x10, 155x10, 165x10/ 135x10, 135x10, 145x10, 155x10
-db row/ single arm db flat bench press: 4x65x10(each arm)/ 4x50x10
-hammer pullup/kneeing land mine press: 4x6/ 4x60x10
-vgrip pulldowns: 3x120x10
-chest cable fly/ db row: 4x15x10/ 4x30x10 (each hand)
-back extensions: 3x10
-commando rows: 3x10x10 (each hand)
-russian twist: 3x18x20 (each side)

Post
-protein
-ghost creatine
+lunch

Through the Day
-Ghost - Fish Oil
-PES Multi

Comments
Felt solid today. Love chest and back. I’m really loving this ghost creatine. Glad i didn’t open my tubs of it until now when i had my diet on check. Feeling stronger
 
Mowglisml said:
Yea wreckage. Phase 4 is what i have been posting this week. Supersets at around 4x10 rep range. First post of my thread i explained the program i was doing. It’s just a bit higher volume and less rest periods.
Click to expand...

Cool. How’s wreckage? Seems like a good formula
 
Phase 4 - Day 71
06-04-2018

PWO Stack
-bang pwo

Intra
-none

Legs
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-hack squats: 4x320x10
-squats/ jumping split squats: 4x185x10/ 4x10(each leg)
-DB RDL/ glute bridge w/ leg curl machine: 4x80x10/ 3x195x10, 200x10
-leg extension/ lying leg curl: 4x145x10/4x100x10
-leg press machine standing calf raise/ bodyweight standing calf raise: 190x10, 4x210x10/ 5x10
-reverse crunches: 3x20

Post
-protein
-ghost creatine
+dinner

Through the Day
-Ghost - Fish Oil
-PES Multi
-OG DM

Comments
This was last nights workout. My legs are cooked already writing this, this morning. Chest & back today.
 
Phase 4 - Day 72

PWO Stack
-outlift amped

Intra
-none

Chest & Back
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-straight arm pullover/ lat pulldown: 4x57.5x10/ 165x10, 2x170x10, 160x10
-BB bench/ cg db bench: 4x1555x10/ 4x40x10 (each hand)
-incline db row/ incline db press: 3x60x10, 65x10/ 2x60x10, 2x65x10 (both exercises each hand)
-db pullover:4x55x10
cable fly: 4x22.5x10 (each hand)
-machine hammer crunches: 3x50x20

Post
-protein
-ghost creatine
+dinner

Through the Day
-Ghost - Fish Oil
-PES Multi
-OG DM

Comments
Still super sore from legs. The preworkout was really needed today. Grinded through it and felt stronger this week
No diet tracking this week. I’m lazy, but i mixed it up and doing very low carb and I am still in a deficit.
Dragon’s mist is helping out a until breakfast. After that i am starving by the time lunch hits.
 
Phase 4 - Day 73

PWO Stack
-re1gn

Intra
-none

Shoulders
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-oh push press: 85x12, 115x8,8, 95x10
-bb upright row/ bent over db fly: 1x60x10, 3x70x10/ 4x20x10 (each hand)
-rope face pulls/ plate front raises: 4x40x10/ 4x45x10
-db upright row/ db lateral raise: 4x35x10/ 4x20x10
-man makers: 2x12.5x8 (db each hand)
-seated db shrugs: 4x80x10 (each hand)
-ab wheel: 3x20

Post
-protein
-ghost creatine
+dinner

Through the Day
-Ghost - Fish Oil
-PES Multi
-OG DM

Comments
Already feeling really sore 2 hrs after workout.
 
Phase 4 - Day 74

PWO Stack
-nutrabio pre

Intra
-none

Arms
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-db tricep extension/ cg db press: 4x20x10/ 4x50x10(each hand both exercises)
-tricep cable pressdown/ underhand tricep pressdown/ 40x10, 3x50x10/ 2x30x10, 2x40x10
-wide grip bb curl/ hammer db curls: 4x70x10/ 4x20x10 (each hand)
-preacher machine curl/ reverse bb curl: 45x10, 55x10, 60x10, 65x10/ 4x50x10
-kb oblique crunch: 3x40x20 (each side)

Post
-protein
-ghost creatine
+dinner

Through the Day
-Ghost - Fish Oil
-PES Multi
-OG DM

Comments
Great workout. 186lbs
 
Tomorrow i have decided for a cheat day. Let’s see if i can make it epic. I’ll take try and take pics.
 
I ate around 900cals for my first meal. Probably like 700 for lunch. And i was lighter today when i weighed myself hahaha. Let’s see how i wake up tomorrow
 
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Phase 4 - Day 75
06-08-2018

PWO Stack
-Ghost Legend

Intra
-none

Legs
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-single leg press/ goblet squat: 4x100x10/ 4x65x10
-bb lunges: 60x10, 3x80x10
-seated leg curl/ gluteham raise: 4x145x10/ 4x10
-single leg machine standing calf: 3x100x10
-machine calf/ donkey raise: 3x100x20/ 3x20
-medicine ball crunches: 3x20

Post
-protein
-ghost creatine
+dinner

Through the Day
-Ghost - Fish Oil
-PES Multi
-DM

Comments
had a great time at all you can eat sushi dinner
 
Phase 4 - Day 76
06-09-2018

PWO Stack
-OG DM

Intra
-none

Chest & Back
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-Bb row/ BB bench: 135x10, 2x145x10, 155x10/ 3x145x10, 155x10
-vgrip pulldowns/ cg db incline press: 4x140x10/ 2x45x10 (each hand) 2x60x10 (hammer incline press each hand)
-db row/ db flat bench press: 4x65x10(each arm)/ 2x50x10, 55x10, 65x10 (each hand)
-hammer pullup/kneeing land mine press: 4x6/ 4x60x10
-back extension with row: 4x12x10 (each hand)
-chest underhand cable fly: 4x15x10
-commando rows: 3x12.5x10 (each hand)

Post
-protein
-ghost creatine

Through the Day
-Ghost - Fish Oil
-PES Multi

Comments
last time i use OG DM as a preworkout. HAHA I would loose my breath too quickly.

--
Was busy this weekend and forgot to update my last 2 workouts.
This is the final week of this program. It has been great.
I may continue to log, but not sure.
 
Phase 4 - Day 78
06-11-2018

PWO Stack
-ON pre + high volume

Intra
-none

Legs
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-hack squats: 4x320x10
-squats/ jumping split squats: 185x10, 190x10, 195x10, 225x10/ 4x10(each leg)
-DB RDL/ glute bridge smith machine: 4x80x10/ 70x10, 3x90x10 (added weight to smith)
-leg extension/ lying leg curl: 2x145x10, 2x150x10 /2x100x10, 105x7, 105x10
-leg press machine standing calf raise/ bodyweight standing calf raise: 5x200x10/ 5x10
-lying leg raises: 3x20

Post
-protein
-ghost creatine
+dinner

Through the Day
-Ghost - Fish Oil
-PES Multi
-OG DM

Comments
This was last nights workout. The last set of squats 225x10 were brutal. Rest pause the last 3 reps.
 
Phase 4 - Day 79

PWO Stack
-coffee + high volume

Intra
-none

Chest & Back
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-straight arm pullover/ lat pulldown: 4x60x10/ 4x165x10
-BB bench/ cg db bench: 3x155x10, 155x4*135x7/ 4x50x10 (each hand)
-bent over db row/ incline iso machine press: 4x60x10/ 2x45x10(both exercises each hand)
-db pullover:4x55x10
-machine press: 4x85x10
-machine hammer crunches: 3x50x20

Post
-protein
-ghost creatine
+dinner

Through the Day
-Ghost - Fish Oil
-PES Multi
-OG DM

Comments
Cooked!!! Left it all at the gym. I’m noticing a reduction in spare tire.. not sure though. I’ll try and get some progress pics this weekend. I looked more swole today.
I should have just titled this log as “getting my **** together” i stead of cut. Haha.
 
Phase 4 - Day 80

PWO Stack
-cl white flood

Intra
-none

Shoulders
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-seated db sh press: 40x12, 50x10, 60x8, 70x4*50x5
-bb upright row/ machine fly: 4x70x10/ 100x10, 110x10, 2x115x10
-rope face pulls/ rope front raises: 2x42.5x10, 2x52.5x10/ 2x27.5x10, 2x22.5x10
-man makers: 2x12.5x8 (db each hand)
-kb upright row/ db lateral raise: 4x40x10/ 4x20x10
-kb shrugs: 4x50x10 (each hand)
-ab wheel: 1x20
-weighted crunch: 1x25
-butterfly crunch: 1x20

Post
-protein
-ghost creatine
+dinner

Through the Day
-Ghost - Fish Oil
-PES Multi
-OG DM

Comments
Had a very good workout. Hunger is now seem to be hitting me before and after workouts. Added some extra drop sets to finish this last shoulder day of this program
 
Phase 4 - Day 81
06-14-2018

PWO Stack
-coffee about 1 hr before workout. 15 minutes before i did High Volume.

Intra
-none

Arms
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-db tricep extension/ cg db press: 20x10,15, 25x12, 30x10 / 4x50x10(each hand both exercises)
-tricep cable pressdown/ underhand tricep pressdown/ 2x50x10, 2x65x10/ 4x30x10
-wide grip bb curl/ hammer db curls: 4x70x10/ 4x25x10 (each hand)
-preacher bb curl/ standing reverse bb curl: 4x55x10/ 4x55x10
-kb oblique crunch: 3x40x20 (each side)

Post
-protein
-ghost creatine
+dinner

Through the Day
-Ghost - Fish Oil
-PES Multi
-OG DM

Comments
Last nights workout. looking forward to starting a new routine.
 
Phase 4 - Day 82
06-15-2018

PWO Stack
-ghost legend

Intra
-none

Legs
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-single leg press/ goblet squat: 2x100x10, 110x10, 115x10/ 4x70x10
-bb lunges: 2x80x10, 2x90x10
-gluteham raise: 4x10
-lying leg curl: 4x100x10
-leg machine standing calf: 3x295x10 (last rep 3 drop sets)
-seated machine calf: 185x13, 160x20, 150x20
-machine crunches: 50x20, 2x70x20

Post
-protein
-ghost creatine
+dinner

Through the Day
-Ghost - Fish Oil
-PES Multi
-DM

Comments
This was last nights workout. Had a great leg pump.

-today is chest and back. I’m going out with a bang. I think i’ll be taking a some time off next week and allow my body to recover fully. I’ll do some cardio as my exercise. My next routine is from The Solution
My logs will not be as detailed moving forward.
 
Phase 4 - Day 83

PWO Stack
-Ghost legend

Intra
-none

Chest & Back
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-bb bench: 95x10, 115x8, 135x5, 185x5, 195x2, 200x2, 185x4
-smith Bb row/ smith BB bench: 115x10, 3x125x10/ 115x12, 3x125x10
-vgrip pulldowns/ incline press variations: 4x145x10/ 4x10
-single arm cable row/ press variations: 50x10, 3x60x10(each arm)/ 3x10
-back extension with row: 4x18x10 (each hand)
-machine fly: 4x115x10
-russian twists: 3x18x20

Post
-protein
-ghost creatine

Through the Day
-Ghost - Fish Oil
-PES Multi

Comments
That’s it. This 12 week routine is done. Had a blast. I attempted to try and see if i got stronger at my bench but naw. Too tired today.
 
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