804's Unsponsored pre-wed cut

Yesterday was day 10 of my cut (keto) so I celebrated with a refeed (cheat meal) suppressed with recompadrol. All of the following was eaten in a 3 hour window.

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Deluxe spicy chicken sandwich combo on a honey wheat bun!

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These are AMAZING

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Fried Chesapeake oysters with braised greens, and smoked gouda mac and cheese. Pure decadence.

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And of course I finished it off with a pint of my go-to BnJ Half Baked
 
So obviously yesterday was my cheat day, and I enjoyed it thoroughly. I also had a great workout leading up to the cheat knowing I would have more than sufficient calories to sustain my freshly torn muscle fibers.

Back/ Biceps:

Bent over barbell rows underhand grip (heels slightly elevated – made all the difference in lower back strain.. and kept me from “bouncing” I really focused hard on the contractions):
135x15
185x10
205x8
205x8

SUPERSET: DB pullovers // standing cross-body hammer curls:
100x10 // 70x10
100x10 // 70x10
100x10 // 70x10
100x10 // 70x10

SUPERSET: Wide grip cable rows (with lat pulldown bar) // cable preacher curls (with EZ bar attachment) – had an extremely close grip and I tried to almost make my elbows touch on the arm pad – really ignited the pump.
160x10 // 50x15
160x10 // 65x10
180x8 // 65x8 failure
180x8 // 65x7 failure

SUPERSET: ISO Cable lat pulldown (hands close together at top – full spread at max contraction) // incline db curls
160x10 // 35x10
160x8 // 35x8 failure
160x8 // 35x7 complete failure
160x8 // 35x4 arms were extremely pumped and in pain

HIIT – 10 min cycle – 1:1 intervals for 30sec a piece

HS iso-lateral pulldown dropsets (with bands – just like I had them hooked up for the chest presses) (black band – max resistance) I almost do these like a high pulldown row with my hands placed overhand on the flat pegs , and I lean back to really target the upper back. So like this –

[video=youtube;1cqewHYQr5g]https://www.youtube.com/watch?v=1cqewHYQr5g[/video]

– except our pegs are flat/ parallel to the ground – and I had an overhand grip. MAN, holding those at max contraction with the bands was brutal!
35x10 drop bands 35x18
35x10 drop bands 35x15
35x9 drop bands 35x14

Seated high-cable curl dropset burnout – my biceps were failing- this was the most intense painful pump I’ve gotten from PES HV yet!
35x8 drop 30x6 drop 25x5 drop 20x4 drop 10x12 drop 5x13 (yes that’s right- failure with 5lbs)

Lat pulldown machine dropsets (one handed- alternated hands for dropsets):
100x8ea drop 85x10 drop 70x10 drop 55x 12 drop 40x15 drop 25x25

Overhead high curls burnout/Dropset (put ez curl attachment on the cable lat pulldown and kept elbows pointed straight up curling the ber behing my head)
40x12 drop 25x13 failure

…it was incredible painful to take my shirt off after this workout..
 
We have that one and a designated overhand ISO/HS. I have banded almost every machine in there, but have yet to do those. Brain fart? I need to write that down before I forget. Nice work man.
 
RegisterJr said:
We have that one and a designated overhand ISO/HS. I have banded almost every machine in there, but have yet to do those. Brain fart? I need to write that down before I forget. Nice work man.
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Thanks bro! Yeah I really liked them
 
Yesterday I was back to the grind. I noted a slight decrease in energy. But my preworkout really helped with that. Weight had shot back up to 222 after the cheat, but this morning I weighed back in at 218.

Yesterday's workout

Shoulders (with a huge focus on rear delts)

Warmup: banded HS shoulder press- black band no weight

Overhead db press:
50x20
80x12
90x8
95x6

SUPERSET: 6-ways // cable face pulls:
12x8 // 32.5x20
12x8 // 32.5x20
12x8 // 32.5x20

SUPERSET: lateral side raise machine // rear delt band pull aparts
170x6 // 20
170x6 // 20
170x6 // 20

SUPERSET: run rack db shrugs dropset // incline facing seat supermans (facing into incline keeping shoulders/ arms parallel to ground pressing horizontally- reallllly hits the rear delts hard:
120x6 drop 110x6 drop 100x6 drop 90x6 drop 80x6 drop 70x6 drop 60x6 drop 50x6 drop 40x6 drop 30x6 // 5x12
120x6 drop 110x6 drop 100x6 drop 90x6 drop 80x6 drop 70x6 drop 60x6 drop 50x6 drop 40x6 drop 30x6 // 5x12

SUPERSET: HS shoulder press machine // HS ISO lateral row (with seat all the way down - grips even with shoulders- rear delt)
90x12 // 90x20
140x10 // 90x20
140x10 // 90x16

Banded barbell shrugs (with black bands- bands were anchored about 2ft in front of the bar which pulled the bar down and away from the body which required you to really contract the traps back):
135x15
135x15
185x12
185x10
 
Been working some ot this weekend at work.. But I still got in a great leg session yesterday.. Which was followed by some gourmet cheffing because my fiancé had to work all day too.

Legs (with a touch of obliques/ biceps)

Inverted smith machine leg press (back on floor): warmed up
185x20
255x10
305x10

Front squats: (focused on TUT: went ass to grass but never came more than 70% up so there was no "*******" rest standing up between reps. Focused on slow controlled deep reps with my knees going all the way out
135x15
135x12
135x13

SUPERSET: Isolated leg press( one legged wide stance) // cable side oblique crunches
208x12ea // 65x15
208x12ea // 65x15
208x12ea // 65x15

SUPERSET: stiff legged deadlifts // seated cable high curl dropsets
135x15 // 30x10 drop 25x10 drop 20x10 drop 15x10
135x15 // 30x10 drop 25x10 drop 20x10 drop 15x10
135x15 // 30x10 drop 25x10 drop 20x10 drop 15x10 PES HV had my arms feeling like jello here

10 min HIIT cardio 1:1 interval (30 sec)

SUPERSET: leg extension machine (isolated) // smith machine hip thrusters
55x15ea // 135x12
55x15ea // 135x12
55x15ea // 135x12

Various calf work and stretches for the remainder of the time
 
Wow, you're looking great and the food looks delicious!
 
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Last night's dinner: Steak with sauteed mushrooms broccoli - 40P / 60F/ 10C
 
Another inverted smith-press. Nice.

Nice volume 804.
 
Had a good session yesterday and I have been progressing but my weight seems to be halted at 218- so I will be paying extreme attention to everything that I do. Other than that, I am switching from thermobombs to Finaflex PX-500 white for a few days because I have like 10 samples I got from nutraplanet with my last order. I tried it yesterday and I was thoroughly impressed.. Much more noticeable than the thermobombs. So we shall see how things go- may need to make a switch.

Warmup: flat db press 70x20 (2)

Inclined barbell press (band wrapped beneath seat like I did last time):
135+Bx12
145+Bx10
165+Bx8

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SUPERSET: Flat ISO- db press (alternate hands) // weighted dips:
90x10ea // BW+45x6
90x10ea // 45x6
90c10ea // 45x6

SUPERSET: Seated cable low flyes (raise up/ palms up) // seated db triceps extensions:
32.5x10 // 100x10
32.5x10 // 100x10
32.5x10 // 100x10
32.5x10 // 100x10

SUPERSET: HS sideways cross press (blue band this time- made it much more manageable) with the straight up presses after each arm // cable triceps kickbacks:
45x12eax9 // 27.5x10ea
45x12eax8 // 27.5x10ea
45x12eax6 // 27.5x10ea
45x12eax4 // 27x5x8ea

HIIT cardio: 10 min cycle – may try running today around the track to spice things up

REAL DROPSETS: db press on a 45deg incline, 30deg incline, then a flat press (consecutive- no break):
60lb DB’s: 45deg x 10 drop 30deg x 10 drop flat x 10
60lb DB’s: 45deg x 10 drop 30deg x 6 drop flat x 7 failure- these are an excellent burnout

Skull crushers dropset burnout (close grip/ elbows in): 85x10 drop 75x10 drop 65x10 drop 45x16 drop 25(bar)x29 failure (OVERPUMP- thanks HV)
 
PX White, will treat you well brother.. great workout, what are your rest periods after each superset?
 
wasme said:
PX White, will treat you well brother.. great workout, what are your rest periods after each superset?
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Well I guess before I make that claim- is PX 500-xt "PX white"? I just noticed the packaging was white and made that assumption

The rest between supersets is about 1-2 minutes or a couple laps around the track
 
804 said:
Well I guess before I make that claim- is PX 500-xt "PX white"? I just noticed the packaging was white and made that assumption

The rest between supersets is about 1-2 minutes or a couple laps around the track
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It is. I'm taking that too. Love it.

I band my inclines to that bar at the bottom directly beneath the rack (using two bands). It doesn't pulll too much away from the rack?
 
RegisterJr said:
It is. I'm taking that too. Love it.

I band my inclines to that bar at the bottom directly beneath the rack (using two bands). It doesn't pulll too much away from the rack?
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I've tried that way as well. I liked putting it under the seat because it tries to pull the bar down, which I feel helps me activate my chest and get away from any shoulder compensation
 
Tuesday 1/20/15

Had a horrid headache all day yesterday.. that lasted until I got to the gym and through most of my workout.. Left my amino IV in the fridge at work.. and just felt like Sh!t. I ended up getting through the workout and it didn’t turn out that bad. Plus my weight was at 214.5 this morning which is a huge plus to finally see some movement.. considering I was at 218 for 3 days straight.

Back/ Biceps (HIGH VOL)

SUPERSET: Heels elevated barbell rows (underhand grip) // cable preacher curls (close grip –EZ attachment)
135x15 // 50x15
135x15 // 50x12
135x15 // 50x11 (Bi’s are still slightly sore from the last time I hit them)

SUPERSET: HS lateral rows // inclined DB curls
180x12 // 30x12
180x12 // 30x12
180x12 // 30x12

SUPERSET: ISO- cable lat-pulldown (focus on holding contraction) // seated cable high bicep curl drop-sets (started weight too high)
120x15 // 30x10 drop 25x6 drop 20x8 drop 15x10
120x15 // 25x10 drop 20x10 drop 15x12
120x15 // 25x10 drop 20x9 drop 15x9

SUPERSET: Meadows rows (my gym finally got an anchor – and the video from breezy11 reminded me of them) // cable lat pulldown machine overhead bicep curls (attached EZ bar to the cable)
50x15ea // 40x15
60x12ea // 40x15
75x10ea // 40x15

HS iso lateral pulldown (overhand grip – like before)
90x12
90x12
90x12

Skipped HIIT on the cycle and did some basketball which got the HR up and some sweat pouring plus I sat in the sauna for about 5 min after.



Thoughts: AminoLIFT is a horrible back-up intraworkout drink .. and I am loving the Finaflex PX white!
 
Dang that sucks about the amino lift. Feeling any better today?
 
Never tried AminoLift.. but have had AminoIV a few times - great stuff. Glad to hear PX White is treating you well.
 
wasme said:
Never tried AminoLift.. but have had AminoIV a few times - great stuff. Glad to hear PX White is treating you well.
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Yeah USP labs newer products are horrible imo.. I just had a sample pack in my bag.. Amino IV is my favorite bcaa supplement out there atm. And yes I'm loving px white. Finaflex has thoroughly impressed me with their products, they just need to release a protein powder
 
804 said:
Yeah USP labs newer products are horrible imo.. I just had a sample pack in my bag.. Amino IV is my favorite bcaa supplement out there atm. And yes I'm loving px white. Finaflex has thoroughly impressed me with their products, they just need to release a protein powder
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That would be nice.... who knows what the future holds! Thanks for the kind words re: FINAFLEX!
 
Had a short period of time for today's workout, but I got it in nonetheless. Workout with HIIT was 1 hour. Weight was back up to 215.5 this morning, but it seems to be coming down. My goal is to be down to 210 before my next refeed. I learned something new yesterday about tyrosine and yohimbe as they are not good compliments to one another.. so I think I will be going back to my standard monohydrate (no green magnitude - ty) except on days when I take Conqu3r (no Y, but lots of tyrosine)..

Shoulders (focus on rear delts again)

Seated overhead db press (with some random sprints around the track in-between):
60x15
80x12
85x10
90x7

SUPERSET: 6-ways // Barbell snatch-grip high pulls (volume and form)
10x10 // 135x12
10x8 // 135x10
10x8 // 135x10 (forgot how much these drain your energy)

SUPERSET: Lateral side raise machine // low face pulls (l took an inclined chair -facing in- and pulled the cables from a low position up to my shoulders - this helped me focus hard on the Rd's)
140x10 // 20x20
160x8 // 27.5x18
187.5x4 // 32.5x15

SUPERSET: db shrugs (seated - pause at max contraction for 2 sec) // supermans (rd's)
60x12 // 5x15
60x12 // 8x12
60x12 // 8x12

HIIT cardio - bumped up the resistance (1:1) intervals (may be time to bump up my intervals to 45sec(rest):1min(sprint)

Band pull-aparts + oblique twist machine

3 min sauna
 
Had a great workout last night despite some extreme pain in my sciatic nerve (Just my own diagnosis). And this morning it was even worse. Luckily it’s my off day and the only thing I have to do is cardio.. But I may go get a massage to hopefully crank it out. Anyways, I weighted in again today at 214.5.. And I plan on having another cheat meal on Saturday or Sunday.. But my goal was to be at 212 before my next cheat. We’ll see how things shake out. I’ve definitely noticed some leaning in my legs and midsection.. And my arms aren’t really holding the mass I’d hoped for.. But that could be attributed to the total lack of carbohydrates as well. Really loving the PX white. Stoked for the new athletix release as well!

Legs / various others

Adductors/ abductors/ foam rolling (warmup)

Front squats:
135x12
135x12
135x12

SUPERSET: deadlifts (with rather poor form from the literal pain in my ass- sciatic nerve.. made its hard to drop my butt and dig) // Iso lat pulldowns (mainly for stretch)
315x5 // 100x20
315x5 // 100x20
315x4 (form got horrible due to pain) // 100x15

SUPERSET: Reverse facing V-squat (2 sec pause reps at below parallel) // side cable crunches:
180x10 // 72.5x12
180x10 // 72.5x10
230x8 // 72.5x10

SUPERSET: 1 legged leg press (foot placement- wide/ high on platform) // barbell decline situps (holding the bar above the body while doing situps – not returning backrest between reps)
298x10ea // 45x12
298x10ea // 55x10
298x10ea // 55x10

SUPERSET: Sumo stance dumbbell squat/deadlift (really hits the upper inner hamstring) // Vertical body plank on bench
120x12 // 20sec
120x12 // 20sec
120x12 // 20sec

TRIPLESET: (HIIT – only breaks were walking to get from each piece of equipment to the next) 1 legged- Leg extension machine // wall ball squats (toss med ball off wall into deep squat exploding out) // oblique twist machine:
55x15ea // 12 off wall // 190x10ea
55x15ea // 12 off wall // 190x10ea
55x15ea // 12 off wall // 190x10ea

Sauna- 5min
 
Sounds to me like your getting old man lol jk get that nerve taken care of fella! Your got goals to reach!
 
Oh wow! I can def see the difference! Awesome job!
 
Party at 804's; BYO 6-pack. :trout:
 
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Finally mastered my low carb pancakes. 2g net carbs

1 cup vanilla unsweetened almond milk
1/4 cup flaxseed meal
1/2 tsp baking powder
1 level scoop PES select snickerdoodle protein

Add natural butter and walden farms calorie free syrup




Note: this was my first time having WF syrup and I was amazed how good it is!
 
Hope the sciatica is feeling better man. Mine can have me unable to move at times.

Pancakes look great. That WF syrup is awesome, considering the calories.
 
breezy11 said:
Hope the sciatica is feeling better man. Mine can have me unable to move at times.

Pancakes look great. That WF syrup is awesome, considering the calories.
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Thanks brother, it's pretty awful.. I'm seeing a chiro on Monday. I've had irritation before, but this time it's exponentially worse.

Yeah WF blew away any expectations I had. Might get the chocolate syrup and the caramel- the Kroger near my new house has both on sale.
 
804 said:
Thanks brother, it's pretty awful.. I'm seeing a chiro on Monday. I've had irritation before, but this time it's exponentially worse.

Yeah WF blew away any expectations I had. Might get the chocolate syrup and the caramel- the Kroger near my new house has both on sale.
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Good luck. Sometimes the pain isn't too bad (when aggravated), but others it'll make me randomly drop to the ground. There's not much I can do besides pain killers (without surgery, which I wouldn't consider at this point). Hanging from a rack and relaxing can help loosen up a little.

The choc and caramel syrups are at the top of my list with the pancake. I haven't had any in a while though.
 
breezy11 said:
Good luck. Sometimes the pain isn't too bad (when aggravated), but others it'll make me randomly drop to the ground. There's not much I can do besides pain killers (without surgery, which I wouldn't consider at this point). Hanging from a rack and relaxing can help loosen up a little.

The choc and caramel syrups are at the top of my list with the pancake. I haven't had any in a while though.
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Thanks for the advice and info man. It sounds like I'm in for some pain. In the past certain stretches have relieved it but this time it's so much worse and the stretching and foam rolling have only provided momentary relief
 
Little less pain this morning.. But Still very irritated. Diet has been on point and I weighed in at 214 this morning- which is down 17 overall. Tonight I will be enjoying a cheat meal- which of course I will be controlling with recompadrol. Will post pics too

Chest:

Barbell bench warmup: 135x30reps fast pace

Inclined barbell bench (with black band below seat like before)
135x12
155x10
165x8
175x7

SUPERSET: one arm db flat bench press // weighted dips
90x10ea // 45x6
90x10ea // 45x6
90x10ea // 45x6

SUPERSET: seated cable low flys (palms up) // cable triceps kickbacks
32.5x12 // 27.5x10ea
37.5x10 // 27.5x10ea assisted
40x8 // 27.5x10ea forced assisted
40x8 // 27.5x10ea fired assisted

SUPERSET: ISO pec fly machine (one arm at a time) // cable rope tricep overhead extensions
160x10ea // 72.5x10
175x10ea // 72.5x10
190x8ea // 72.5x10

HS banded sideways cross press with band:
90x12ea x 10norm press
90x12ea x 6norm press
90x12ea x 7norm press

Skull crusher (ez bar) dropsets no breaks
95x8 drop 85x8 drop 75x8 drop 65x10 drop 45x18
95x8 drop 85x8 drop 75x8 drop 65x9 drop 45x23 failure

Various HIIT around the gym with inclined treadmill, sprints around track, wall sits, and an machines.. Bending over on the cycle was too tough with the sciatic nerve tightness
 
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