Cutting / Exotherm log

Drolhunter

Drolhunter

Member
Hi everybody (and happy Father's Day) :welcome:

Started cutting phase on last Sunday and now finally got the time to make this log.
I'll be doing low fat-based diet for about eight weeks. The length really depends how well things go (=how rapidly I lose fat). I ended my bulking at 4500 calories and now eating 3800 cals a day (training days). Of course lowering the calories as time goes on.

Some background:
- Height: 178cm or 5'10'' (I hope I didn't convert it wrong )
- Weight: I started from 200 lbs and now about 197 lbs.
- Age: 23
- Training history: trained with Heavy Duty, PHAT, Y3T, GVT and so on. I have trained for five years now. Now using a program which alternates volume and heavy duty training, for example one week with volume, next with heavy duty and so on. I did this before diet too, now changed it little since I am doing more like Meadows/Mountain Dog-style training on volume weeks which contain a bit less volume than usually.

I train five times per week and also doing cardio once a week and increasing the amount of cardio when weight loss slows down. Exotherm is used two pumps daily and also I have Synephrine which I take one capsule daily (just trying out if it has some effects in fat loss, I had one bottle which came free with an order).

I'll be happy to answer if you have any questions.

BTW, if my English sucks then I need to study more ;) not my native language lol.
 
Subbed for sure!!! This stuff is a fat killer if I was able to do more before my surgery I would of melted even more off I highlyyyyyyyyyyy suggest 2 bottles of this u will b e in your freaking glory!!!!
 
Wow wow wow thanks all subbers! And yeah, I have two bottles of this :)

Yesterday was rest day, I did foam rolling and stretching and today was back/shoulders. Great workout, it included Barbell Rows, Stretchers, Meadows Rows, Side Laterals etc. :) I will post full workouts too when I have time (weekends).

Tomorrow leg day :) lots of volume and great pump will occur. Strange how body reacts to this kind of training where you do power training and volume training alternately. Feels like body won't get used to it easily and good thing in that is that you grow stronger and bigger.

No sides yet, though no major heating effects either. Pump is better and I look fuller.

Now doing tomorrow's meals. Food prep on a daily basis and enjoying it !
 
I so cant wait to be released by the doc to start back in lie 4 or 5 weeks I so wana run 2 bottles of exotherm,vasoburn,synthermo and lipomorph fat loss torch times 10. Hope this is going good for uyou man cant wait to hear some updates on this!
 
Everything going great :)

Here's my yesterday's leg training, can also be found from T-Nation (written by John Meadows):

A) Seated leg curl 4 sets. Get a full range of motion, all the way up and back.
2 x 20 (warm-up)
1 x 14
1 x 12
1 x 10
1 x 35 reps (!) *

Add weight each set. Rest 1 minute between sets.

* Go back to a weight that's 1 or 2 plates lighter than what you started with and do 35 reps. The first 10 reps will be easy before the fire kicks in. It will be hard to reach 35, but do it, even if your last 10 are partials. Get through this set.

B) Leg Press 3 sets.
2 x warm up sets. Gradually add weight until you get to a load you could normally do for 10-12 reps maximum. Stick with that weight.
3 x16, heavy weight plus high reps. *

Standard positioning; feet shoulder width, toes pointed straight up, and medium stance on the platform.

* These are all done with continuous tension style - no locking out. You may have to use your hands to assist. Try to work the lower part of the movement the hardest; this is how you nail the teardrop portion of the quadriceps.

Rest about 2 minutes between sets.

C) Machine type squats or hack squats 3 sets.
1 x warm up set
3 x 8 *

* Use a weight that allows you to go all the way down and pause in a very controlled manner. Drive up, but do notlock-out. It won't take much weight, and your legs should be extremely pumped after 3 sets of 8. Again, go deep, pause, and then fire back up.

Fascia Tissue Stretch 1 minute each quad.

D) Smith machine squat 3 sets.
2 x 8 reps with a full range of motion, aka rock bottom.
1 x 8 *

* On the last set, employ the 1-1/2 technique. Hit rock bottom, and only come up half way, then back down to rock bottom again, then all the way up — that's one rep.

Fascia Tissue Stretch 1 minute each quad.

E) Dumbbell stiff leg deadlifts 4 x 12 reps.

Don't come up all the way, and bend your knees slightly at the bottom. Focus on getting a good stretch and on each set, try to get slightly deeper. Think about pushing your hips back as you go down, and keeping the dumbbells right against you.


These days are hard every time. 3-second-negatives are my new personal favorites on leg press. The burning is unbelievable.
Now cooking some food for tomorrow and doing foam rolling, it's rest day. I used to train six times a week when I was on Halodrol, and now feeling bit guilty everytime I'm having my second rest day haha. But at the moment I feel like I'm more fresh and more focused in every workout and I can give every damn bit I've got. There's no substitute for hard work.

I started doing light cardio last week and will be doing one or two cardio sessions this weekend also (depends much on how sore my legs are lol).
Also forgot to mention but I'm doing Vacuum Pose - training alongside my diet, hopefully will hit a legit vacuum pose in future!
There was an article about this on AM front page a while ago, but here's the basic idea: Invalid Link Removed
 
Love the detailed workout Drolhunter just if you don't mind post weight and progression of how much your at or lose and also what weight your working with in the workout. This way we can see full progression if you don't mind please. Hope everything is going well for u brother wana see u lose as much as u can and hit your goal ! I loveeeeeeeeeee these exotherm logs this supp might be one of the best ive personally used!
 
Quick update!

Weight isn't dropping which is :wtf1: because I dropped calories this week. but looks like I'm getting leaner. I have been sweating like a pig when training :D Still going with two pumps of Exotherm / day.

Today I did hamstrings / shoulders workout. Recently I've been reading a lot about Ben Pakulski's MI-40 training program, and I might give it a go when I start my next "offseason". I need to get into it more, learn about the techniques and so on before I can run it properly.

My last chest workout was great. I did chest and tri's but will list my chest exercises here:

Dumbbell Incline Bench
Supersetted with Cable Crossovers

Started with light weight and did as long as I got six on Incline Bench, I think it was five sets.

Then moved to Decline Smith Bench and did Myo-Reps-style set and two normal sets of 12 reps.

And last but not least, I did Chest Dips (eight reps) supersetted w/Pec Deck (12 reps) supersetted w/Chest Flyes (? reps :D).
Three triple sets and that's it. Got pretty awesome pump and that was the whole point. I will do some heavier work in Barbell Bench next week, so it makes nice variation to do pump work and low rep work in turns. I usually don't focus on how much weight I'm lifting when doing volume training, that's why I haven't listed any weights here.

I will do some cardio this evening too. My quads are sore as hell so I'm sticking to walking. I hate HIIT-style cardio, it just feels damn horrible, but will do it soon if weight doesn't go down.
 
Don't get discouraged some times the scale does t always show weightless my friend! Resistance training is amazing for weightloss but if u Wana ramp it up 2x a week of 200 calorie hiit training is gonna get it done for u. Love the updates keep them coming can't eat to see progress pics.
 
Quick update: weight down just about two kilos in three weeks :) so no need to worry, it took few days after I lowered my calories and then the weight went down again. Funny how it goes like five days same or higher weight and then on the sixth day boom lighter weight :D

I look fuller thanks to Exotherm. Though I haven't noticed the heating effects which is strange. Btw going to do refeed/cheat on next week's Saturday...
Few days before that very low calories and then hell load of carbs ! And bit of fat and protein too, I know many do refeed quite often when cutting and they do it basically with carbs only but I'll have only two refeeds/cheat days on my diet: birthday and Christmas Eve and that's it, I allow myself to refeed well 'cause I have only two days to do it.

I might post a update pic this week or next week if I'm looking lean enough ;)

BTW Jebrook you were right, I need to focus on my chest on the next mass building season, when fat leaves the body my chest looks surprisingly small....
 
Did legs today.

Squat 5x5, 2 min rest between sets
Hack Squat 4 sets of 8, three drop sets on the fourth set. 40 sec. rest between sets.
Lunges 4x15, 40 sec. rest between sets.
Superset: Leg Press 4x15 straight into Leg Extensions 4x15. 40 sec. rest between sets.

All but first exercise were done in 4010-manner so 4 sec. negative, no stop at bottom, 1 sec positive, no rest at top.

It was a good one! I will do chest/triceps tomorrow and Friday is considered as a rest day. Though I might do some cardio on Friday.
Yesterday I did back and shoulders.

I've also been learning lot of new things watching Ben Pakulski's training videos. Hopefully they have an impact on my fat loss and muscle building when I keep on doing stuff the correct way.
 
Whoops time has passed quickly.

Weight has gone down and feelings are pretty good. Today was rest/interval day and very low fat and carbs.... Tomorrow refeed.

Even though I'm on diet still have been able to put 5kg in my squat weights three weeks in a row.
Five gym workouts and two cardios in a week at the moment.
 
droll unter dude that is awesome almost 8lbs and put weight on ur squats that right there in itself is a bonus huge!! Keep it up and thx I have 2 bottles and some lipomorph ,synthermo,11x, caffeine and some vasoburn to finish things off
 
Been shredding like crazy after refeed and lowering calories. I think I need another refeed soon, looking flat... I did few days deload too.

Hungry. But not long till I start my cycle and then... let the gains come.
 
You must log in or register to reply here.
Back
Top