804 Time to blow up USP/PES

[804]

Solid workout as always brother. Are you keeping the log going through the next stack?

I like the feeding window, but would suggest fasted workouts if possible. Alphamine before fasted training is a recipe for success when cutting . If you can't pull it off, your plan looks good as well :thumbsup:

Thanks Bro! And yes I plan to continue the log on this page!

I like the Idea of fasted training as well, but I get off work at 330 and if I get done working out at 530-ish I would only have a feeding window of like 6-10 (bedtime)... that's not a very long time to put away ~2900-3100 calories before the next fast. I REALLY want to maintain this muscle I've put on :/

 

[bolt10]

Just break your fast at 1 then take your pre-workout dose of Alphamine 2-3 hours after that before you lift. I usually had one small meal with minimal carbs as my fast breaker then worked out a little while later when I did IF.

 

[Distilled Water]

Just break your fast at 1 then take your pre-workout dose of Alphamine 2-3 hours after that before you lift. I usually had one small meal with minimal carbs as my fast breaker then worked out a little while later when I did IF.

This is a solid suggestion, nothing crazy just some good solid macros to hold you over until its feed fest time.

 

[804]

Just break your fast at 1 then take your pre-workout dose of Alphamine 2-3 hours after that before you lift. I usually had one small meal with minimal carbs as my fast breaker then worked out a little while later when I did IF.

This is a solid suggestion, nothing crazy just some good solid macros to hold you over until its feed fest time.

Thanks guys. I really appreciate this. I'm thinking like 2 servings of unsalted almonds: 340 cal 30g Fat 10g Carbs (4 net) and 12g Protein as a pre-workout fast-breaker?

 

[classic34]

I don't know how you guys that do IF can work out in a fasted state. I load most of my day's carbs pre-workout and always feel best that way. Strange how differently people respond to things.

 

[bean5er]

I don't know how you guys that do IF can work out in a fasted state. I load most of my day's carbs pre-workout and always feel best that way. Strange how differently people respond to things.

Gotta agree here. To each their own. I tried IF/LG last year for a couple months. Not a fan but I hope it works out for you 804 I'm interested in your take on it

 

[804]

Started ABE yesterday--

Elbow is real bad right now, and I have my first PT session today so hopefully they can come up with some suggestions. I think I need to take some days off for recovery. So I will probably discontinue the ABE until I start working out in a few days - Monday hopefully.

Yesterday's workout: Legs

Squats (deep-past parallel):
135x20
185x12
185x12
225x10
245x8
275x5

Leg press (leg sledd):
10 plates x 12
12 plates x 10
14 plates x 9
14 plates x 9
16 plates x 6

Bench lunges (one foot on bench/seat)"
45x10ea
45x10ea
45x10ea

Hip abductor machine:
190x15
190x15
205x12
205x12

Hip adductor machine:
190x15
190x15
205x10
205x10

weighted lunges (2) 45's around 1/16 mi track - 2 laps.

I could barely get out of be this Am.

 

[bean5er]

Started ABE yesterday--

Elbow is real bad right now, and I have my first PT session today so hopefully they can come up with some suggestions. I think I need to take some days off for recovery. So I will probably discontinue the ABE until I start working out in a few days - Monday hopefully.

Yesterday's workout: Legs

Squats (deep-past parallel):
135x20
185x12
185x12
225x10
245x8
275x5

Leg press (leg sledd):
10 plates x 12
12 plates x 10
14 plates x 9
14 plates x 9
16 plates x 6

Bench lunges (one foot on bench/seat)"
45x10ea
45x10ea
45x10ea

Hip abductor machine:
190x15
190x15
205x12
205x12

Hip adductor machine:
190x15
190x15
205x10
205x10

weighted lunges (2) 45's around 1/16 mi track - 2 laps.

I could barely get out of be this Am.

Great wo 804. Nice squat numbers!

Rest that elbow up bud and have a good weekend!

 

[804]

Great wo 804. Nice squat numbers!

Rest that elbow up bud and have a good weekend!

Thanks bro! Will do!

 

[breezy11]

Strong looking workout man. Good luck with the PT.

 

[804]

Thanks bro.. My therapist told me to stop lifting until at least next tues. This is going to drive me insane. I'm already on edge from only having 3 workouts this week. I cant believe this sh!t

 

[LiveToLift]

Thanks bro.. My therapist told me to stop lifting until at least next tues. This is going to drive me insane. I'm already on edge from only having 3 workouts this week. I cant believe this sh!t

I bet you are going crazy by now!

 

[804]

Dude I'm in a horrible mood. Not to mention My back still hurts from squats last week. I think I leaned forward on my last rep which left my back sore. Think I'm going to hit the gym light today, though. I feel disgusting.

 

[bolt10]

Take your time man. Don't rush back into things premature...I know I despise time off from the gym but sometimes it is necessary.

 

[LiveToLift]

Dude I'm in a horrible mood. Not to mention My back still hurts from squats last week. I think I leaned forward on my last rep which left my back sore. Think I'm going to hit the gym light today, though. I feel disgusting.

I agree with bolt. Don't rush anything. It will lead to more time off if you were to tweak the injury.

 

[804]

You guys are right. I think I might just start my cut early. do some HIIT today with some abs/ obliques. Idk. How can I do cardio without losing muscle, since I won't be lifting...

 

[bolt10]

High intensity cardio will have muscle building/sparing effects. You'll be fine man and will be back to crushing those weights soon!

 

[breezy11]

Agreed. No need to worry about muscle loss man. It'll be tough, but try to shift your focus away from the weights until you're ready to come back strong!

 

[804]

Thanks bros! Its really tough, because I'm the biggest/ strongest I have ever been (especially chest - the shape is finally there after almost 3-4 years of lifting steadily).. Just horrible timing to have a pause right now. That Anabeta man... I swear. Sh!t works so good

 

[804]

Started back with ABE today. Will take DAA tomorrow with my pre-workout (If I workout). The only reason I lifted light chest is because I got my elbow compression sleeve in the mail early. Wow, did that thing help out. It looked really stupid, but the pressure kept everything in place so nothing could rollover.

I think I'm going to start my cut next week. Use this last week to do some moderate lifting (if no problems with the elbow) and get some high calorie days to re-pump me.

Had a good workout considering how light it was

I tried that resistance band chest fiber activator - I like it, will probably continue it! (thx Breezy)

DB incline press:
55x20
75x13
75x12
75x12
75x12
75x12

Decline DB press
75x10
75x10
75x10
80x9

Peckdeck:
160x15
160x15
175x12
190x10

Inclined DB flyes:
40x15
40x15

Bosu Ball push-ups: 5 sets/ 15 reps ea

 

[breezy11]

Glad you got a workout in without any issues bud...just continue to be careful.

No problem man. That band work before chest exercises is pretty good. I thought it was helpful with barbell lifts, as I have more of a tendency to use shoulders or tris with them (especially when fatigued).

 

[804]

DAY 1 of my cut - decided to start cutting since I'm lifting a little lighter with more volume.

Supps: ABE, Erase, NP DAA, Vanillean, Alphamine, Iforce joint help, along with my usual staples and preworkout collection. Probably going to add V-1 back in along with SNS x-gels when they return to NP

Anyways, my elbow is doing great. Just a little sketchy when I do curls and rows. So I'm being extra cautious.

Moderate shoulders/ back

Arnold db press (elbows remain at or above shoulder level throughout):
35x15
50x10
60x8
65x7

Side shoulder raise machine:
155x12
155x12
170x8
170x8

DB shruggs (very slow reps)
100x15
100x15
100x15
100x15

Smith machine behind head military:
135x12
145x10
155x8

DB pullovers (last rep, my lifting partner and I went to failure - little friendly competition - I only lost by 1 rep and he's got me by about 30 lbs bw):
80x15
90x12
100x10
100x12 PR

Cable facepulls:
50x15
80x10
80x10
87.5x10

Cable rows (close vertical grip):
140x12
160x10
160x10
180x10

Cable rows (wide vertical grip- bar about 2' wide with vertical handles):
120x10
140x10
140x10
160x10

Reverse peck deck (extra low seat - focus on rear delt):
130x10
130x9
dropset 130-100-85 to fail

HIIT -30 min

5 laps around a 1/16 mi track : doing over unders or whatever you prefer to call it maybe carryovers -split laps ? then a 2 min rest/ walk around track

40-60-80-100% sprints on the straights of the track- 3 sets (walked short ends of track between sprints)(one full lap between each set - walk)



I will post pics at the end of the cut (before/after) just took a photo today- looking mad bloated, so the result pic should be drastically different. roughly by... maybe June 10-15

 

[LiveToLift]

Good luck with the cut! I just started a mini cut myself. Nice supp line-up! Looks about as extravagant as my natty stacks.

 

[804]

Good luck with the cut! I just started a mini cut myself. Nice supp line-up! Looks about as extravagant as my natty stacks.

Thanks man, also considering recompadrol.. but it almost seems better for lean bulking...

 

[LiveToLift]

Thanks man, also considering recompadrol.. but it almost seems better for lean bulking...

Isn't it a gda? I use GDAs for any type of run whether it be cut/recomp/bulk. Utilizing carbs more efficiently is good for any run IMO.

 

[classic34]

"Time to shred up" now? Glad your elbow is feeling better 804. Those lingering injuries are the worst.

 

[breezy11]

Nice work boss! Those are some heavy pullovers.

Joining the cutting club? :thumbsup: The new supp arsenal looks good man. Look forward to your progress.

 

[804]

"Time to shred up" now? Glad your elbow is feeling better 804. Those lingering injuries are the worst.

Thanks Classic! Time to go "josef rakich" on some cutting LOL

Nice work boss! Those are some heavy pullovers.

Joining the cutting club? :thumbsup: The new supp arsenal looks good man. Look forward to your progress.

Thanks breezy!

 

[804]

HOLY CRAP- took alphamine (2 scoops) for the first time in the AM. With Vanillean this morning... WOW. I'm am pouring sweat. Im extremely impressed with this combo already. I can feel the fat burning

 

[LiveToLift]

HOLY CRAP- took alphamine (2 scoops) for the first time in the AM. With Vanillean this morning... WOW. I'm am pouring sweat. Im extremely impressed with this combo already. I can feel the fat burning

The thermo effect is strong! Love my alphamine pre-cardio!

 

[breezy11]

HOLY CRAP- took alphamine (2 scoops) for the first time in the AM. With Vanillean this morning... WOW. I'm am pouring sweat. Im extremely impressed with this combo already. I can feel the fat burning

Haha Alphamine is great. I can't imagine the sweaty mess it would cause combined with Vanillean.

 

[804]

The thermo effect is strong! Love my alphamine pre-cardio!

Ill take some pre-workout today as well.

Haha Alphamine is great. I can't imagine the sweaty mess it would cause combined with Vanillean.

Yeah it was a pretty hell-ish morning thermo wise

 

[804]

Day 2 of the cut.

Did a full-ish body workout. in the gym for 3 hours. I know.. way to much. But my buddy showed up late - we basically always have a competition so I gotta stay. ha

Squats
135x20
185x12
185x12
205x10

leg press/ sled (45 deg)
6 plates x 20
8 plates x 15
8 plates x 15
10 plates x 13

SUPERSET INCLINE/ DECLINE

Incline DB press (25deg)
70sx15
70x15
70x13
70x12

Decline Barbell bench
135x20
135x18
155x14
185x11

Seated DB overhead triceps extension
80x12
100x8
100x8
100x7

360 degree seated cable flyes:
steep incline-moderate incline- straight forward- moderate decline- steep degline (20 lbs - 10 reps each)

Weighted bosu ball pushups:
45x10
45x10
45x10

HIIT - track sprints- walk whort ends (10 min)

4 various ab workouts

 

[joh408]

3 hours?! Damn man, looks like a great workout

 

[804]

3 hours?! Damn man, looks like a great workout

Maybe 2/2.5 hours. I did just wait for a while for my buddy to show up. Nonetheless, it was a brutal workout (with no elbow issues )

I've always had good luck cutting with very high volume workouts

 

[joh408]

Maybe 2/2.5 hours. I did just wait for a while for my buddy to show up. Nonetheless, it was a brutal workout (with no elbow issues )

I've always had good luck cutting with very high volume workouts

Right on man. I take it the sleeve is working out nicely

 

[804]

yeah man, thus far!

 

[Distilled Water]

Maybe 2/2.5 hours. I did just wait for a while for my buddy to show up. Nonetheless, it was a brutal workout (with no elbow issues )

I've always had good luck cutting with very high volume workouts

Awesome to hear the elbows doing well!

 

[classic34]

Jeez...3 hours? I've been known to take up to 2 hours in the gym, but that's where I have to cut it off.

 

[804]

Awesome to hear the elbows doing well!

Thanks bro!!

 

[804]

Jeez...3 hours? I've been known to take up to 2 hours in the gym, but that's where I have to cut it off.

Yeah, I typically won't exceed 2 hours... but my workout partner wasn't having that. I couldn't leave him hanging hahaha

 

[804]

Day 3 of the cut cycle - yesterday

Little HIIT with some basketball beforehand did some full court layups with some shooting around in between those sprints (every 2 sprints, about 4-5 jump shots)

Shoulders/ biceps

Dumbbell seated military presses:
50x20
70x12
80x8

Seated on floor cable face pulls: (being seated keeps me more isolated - no rocking)
65x15
72x15
80x12
80x10

Cable high curls with dropset on last 2 sets (simultaneous curls/ same time - in between cable towers)(first time back to doing biceps since major elbow problems)
25x15
30x12
35x10 drop 20x13
35x9 drop 20x11

Incline hammer curls:
40x12
40x12
40x12

Cable preacher curls (with ez style bar - very close grip - elbow in almost touching)
37.5x18
65x8
65x8
65x5

Video
[video=youtube;I6jlriZgnZU]http://www.youtube.com/watch?v=I6jlriZgnZU[/video]

HIIT

10 min treadmill:
2 min 14% incline walk followed by 1 min intervals of a 9 mph run.

15 min 1/16 mi track circuit:
walk short ends - alternate on the long straights between 60% and 100% sprints

5 minute bike sprint all out on med/high resistance.

 

[bean5er]

Day 3 of the cut cycle - yesterday

Little HIIT with some basketball beforehand did some full court layups with some shooting around in between those sprints (every 2 sprints, about 4-5 jump shots)

Shoulders/ biceps

Dumbbell seated military presses:
50x20
70x12
80x8

Seated on floor cable face pulls: (being seated keeps me more isolated - no rocking)
65x15
72x15
80x12
80x10

Cable high curls with dropset on last 2 sets (simultaneous curls/ same time - in between cable towers)(first time back to doing biceps since major elbow problems)
25x15
30x12
35x10 drop 20x13
35x9 drop 20x11

Incline hammer curls:
40x12
40x12
40x12

Cable preacher curls (with ez style bar - very close grip - elbow in almost touching)
37.5x18
65x8
65x8
65x5

Video
YouTube Link: http://www.youtube.com/watch?v=I6jlriZgnZU

HIIT

10 min treadmill:
2 min 14% incline walk followed by 1 min intervals of a 9 mph run.

15 min 1/16 mi track circuit:
walk short ends - alternate on the long straights between 60% and 100% sprints

5 minute bike sprint all out on med/high resistance.

Very solid workout 804!

Glad to hear elbow is doing better as well bud. Keep it up

 

[breezy11]

Nice work brother. You're killing the HIIT; 1 min intervals at 9 sounds rough.

 

[804]

Nice work brother. You're killing the HIIT; 1 min intervals at 9 sounds rough.

yeah man, especially after bulking all winter. The tight abdominal cramps are brutal

 

[804]

Decided to do my HIIT at the outdoor hockey rink we have around here. I was out there for about an hour shooting and doing sprints and drills.

Did some sprint laps, and also did a circuit skating backwards loops around all 9 faceoff dots.. and i got rid of my white-ness somewhat.

:dance:

 

[joh408]

Hockey for hiit is my favorite. That's a nice looking odr

 

[breezy11]

Decided to do my HIIT at the outdoor hockey rink we have around here. I was out there for about an hour shooting and doing sprints and drills.

Did some sprint laps, and also did a circuit skating backwards loops around all 9 faceoff dots.. and i got rid of my white-ness somewhat.

:dance:

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=78934"/>

Awesome man. There's a rink right next to the field/track and hill where I did my HIIT; I should probably hit that up sometime. I have some Bauer rollerblades, but haven't used them in years.

 

[Distilled Water]

Decided to do my HIIT at the outdoor hockey rink we have around here. I was out there for about an hour shooting and doing sprints and drills.

Did some sprint laps, and also did a circuit skating backwards loops around all 9 faceoff dots.. and i got rid of my white-ness somewhat.

:dance:

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=78934"/>

Awesome way to make cardio fun. I'm jealous, I had to ditch most my hockey stuff with my last move :sad: I did keep my Ice Skates ;-)

 

[804]

Hockey for hiit is my favorite. That's a nice looking odr

Yeah it's kept up really well. They used to have adult summer leagues... I need to find out. They actually play at night under the flood lights, which is pretty sick. all state funded too. If I wanted to go play by myself at night, I could just cut the lights on!

Awesome man. There's a rink right next to the field/track and hill where I did my HIIT; I should probably hit that up sometime. I have some Bauer rollerblades, but haven't used them in years.

Get it bro! If you wanna destroy your calves skate a backwards loop around all 9 face-off dots in a row... Mine are still sore from it!

Awesome way to make cardio fun. I'm jealous, I had to ditch most my hockey stuff with my last move :sad: I did keep my Ice Skates ;-)

Hear that brother. Get a composite stick or something used man. Its never a bad thing to keep an old stick around when you've got the urge to play.