Lukes epic Cut!

Day 55

Weight not recorded will weigh in fasted in the morning.

Dosed 30mg dmz
4 liv52 2 am 2 pm
4 aegis liver support 2 am 2 pm

Been feeling really off since my post workout meal. Hope I didn't undercook something... Anyway hit some shoulders today.

Shoulder and traps

Pure strength shoulder press
(weight per arm)
55kg 120lb x 10
60kg 135lb x 3 drop 55kg 120lb x 5
50kg 110lb x 9
40kg 90lb x 10

Front raise db
17.5kg 40lb DBS x 10 x 9 x 8 Pr reps

Db Side lateral raises
15kg 35lb x 10 x 10 x 9

Rear delt cable flues
No plates on stack but 3 x 15
Tried to go up in weight but it was too heavy :(

Bb shrugs
120kg 265lb x 15
140kg 315lb x 10 x 7 PR weight and reps

Pump circuit
Db front raises 25lb 3 x 10
Side lateral raises 25lb 3 x 10
Incline reverse flyes 15lb 3 x 8
Db shrugs 90lb 3 x 10

Since this new gym has dip belts I wanted to see if I could still do chins with a plate attached managed three sets of 6.

Pretty good session. Took around an hour which isn't bad considering I trained with the girl. The weight on shrugs actually felt light. Always a good feeling :)
Calories a bit low today due to me sleeping in and having to skip breakfast. Didn't have my first meal until 1300. Cals 1822 protein 190g carbs 75g 17 fibrous fats 85g. I will have something else to eat before i get to bed. Probably just a protein shake and some natty pb.
All sides are in check.
 
Day 56

Weight 86.6kg 191lb

Dosed 30mg DMZ
4 liv52 2 am 2pm
2 aegis liver support 1am 1pm cut down the dose here to give me another week ;)

Felt really lethargic this morning but I thunk it's from over sleeping lol. I usually survive on 6-7 hours a night tops. Last night I got 11... Felt good too! :) went down fasted and hit legs

Leg day

Barbell squats
60kg 135lb x 12 x 12
150kg 335lb x 6 x 6
140kg 315lb x 8 x 8
120kg 265lb x 10
100kg 225lb x 10

Leg press
320kg 705lb x 8 x 9 x 8

Leg extension
60kg 135lb x 10 x 10 x 10

Stiff legged deads
80kg 175lb x 9 x 8 x 8 PR!

Seated calve raise
40kg 90lb x 15 x 15 x 15
Superset
Leg press calve raise
120kg 265lb x 12 x 10 x 10

I was absolutely wrecked by the time i was done. I was tired when I walked in and even more so when I walked out lol. Not sure if that was a PR for reps on squats or not. I'll have to look through my log and find out. Def a PR on stiff legged deads tho which is awesome. It was actually easy and I'm a little pissed that I didn't put on more.
Didn't track cals today, it was pretty clean but I had this half tub of ben and jerrys left over....
Not much happening in the sides department.
 
Lukef2000 said:
Thanks bro I was surprised I actually have cuts in my back.



Thanks man I've seen some pretty nice recomp action on this run!



Thanks bro! I've still got a long way to go! I seem to have this stubborn band of fat covering my lower abs and back that just won't seem to burn off!! How's your pct coming along bro?
Click to expand...

Yeah, I guess. I'm keeping my weight close to what it was my last pin of test, a lot more cut as far as my arms and veins are looking good. I have lost some strength on bench :( sucks but everything else is up. Just ready to get on again ;)

Sent from my SCH-I405 using Tapatalk 2
 
msrider said:
Yeah, I guess. I'm keeping my weight close to what it was my last pin of test, a lot more cut as far as my arms and veins are looking good. I have lost some strength on bench :( sucks but everything else is up. Just ready to get on again ;)

Sent from my SCH-I405 using Tapatalk 2
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That's good bro! I'm sure it won't take you long to get your bench back up! Haha I know the feeling bro I can't wait till my next cycle!!
 
So just thought I'd mention my left hip flexor was sore before leg day today. Didn't think too much of it and hit legs anyways. I'm in a little bit if pain. I'm going to start stretching it out daily in hope that the pain passes. Hopefully it passes before Friday as I would like to squat :)
 
Day 57

Weight not recorded

Dosed 30mg DMZ
4 liv52 2 am 2 pm
2 aegis liver support 1 am 1 pm

So I tried to make layne nortons cheesecake tonight.... Must've done something wrong because it's tastes terrible lol. I could even stomach a single small serving of it lol. Went down and brought some low fat no sugar custard and will see if helps lol. Anyways chest and biceps

Chest and bicep day

BB bench press
110kg 245lb x 10 x 10 x 8
100kg 225lb x 10 x 10

Incline BB bench press
90kg 200lb x 5 don't remember this being that heavy :(
80kg 175lb x 10 x 10
70kg 155lb x 15

Dumbbell pullover
30kg 65lb x 12 x 12 x 12

I can't do dumbbell flyes due to shoulder problems and the cable machines were taken so...

Chest press machine
30kg 65lb per side x 10 x 10 x 10

Alternating DB curls
22.5kg 50lb DBS x 7
20kg 45lb DBS x 8
17.5kg 40lb DBS x 10

Ex bar curls
40kg 90lb x 10 x 10 x 10

Had a nagging girl so I had to cut out a couple exercises. She's been training with me lately and it's proving to be.... Difficult lol.
Had more in me for bench but wasn't willing to push it with only the girl spotting me.
Had to skip out on cardio as my hip flexor is f*cking sore. It's got me limping :(
Calories were 2301 242g protein 122g carbs 39 fibrous and 92g fats. This is without the cheesecake which I will be attempting to eat myself before I feed it to the dogs lol.
No sides to mention. Will have one more week on DMZ then it's pct time :(
 
lol nagging girl, i got a solution to that...Theres 2 outcomes either A) she gets some "all natural vanilla protein smoothie" or B) you get a restraining order against you, either way; no more nagging! :D
 
Lukef2000 said:
So just thought I'd mention my left hip flexor was sore before leg day today. Didn't think too much of it and hit legs anyways. I'm in a little bit if pain. I'm going to start stretching it out daily in hope that the pain passes. Hopefully it passes before Friday as I would like to squat :)
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I hate that man,dry joints?good work tho!
 
SkubaSteve89 said:
lol nagging girl, i got a solution to that...Theres 2 outcomes either A) she gets some "all natural vanilla protein smoothie" or B) you get a restraining order against you, either way; no more nagging! :D
Click to expand...
Man she's a pain in the ass! On my case to let her train with me and do what I do then constantly nags that she doesn't want to do this or that I usually just send her off halfway through to the cardio room lol. Restraining order you say.... Don't give me ideas steve!! 8)
 
Mack411 said:
I hate that man,dry joints?good work tho!
Click to expand...

To be honest I'm not sure but whatever it is I really don't like it lol. It's got me to the point where I'm borderline limping!
 
Day 58

Weight 87.2kg 192lb

Dosed 30mg DMZ
4 liv52 2 am 2 pm
2 aegis liver support 1 am 1pm

Woke up feeling semi refreshed and hit some back fasted.

Back day

Chins
BW + 45 x 7 x 7 x 6 PR reps
BW + 25 x 6
BW x 9

Cable Lat pulldowns
66kg 145lb x 10 x 10 x 8

Tbar rows
80kg 175lb x 10 x 9 x 9

Bent over rows
80kg 175lb x 10 x 10 x 10
Superset
Inverted rows
BW x 8 x 7 x 6

Iso lateral rows ( weight per arm )
40kg 90lb x 12 x 12 x 12

pump circuit
Hyperextensions
BW + 25 x 12 x 12 x 12
Straight arm pulldowns
No weight on stack but 3 x 15
Reverse delt cable flyes
No weight on stack but 3 x 15

Good session. My lats were so pumped I couldn't pull my arms in to my side lol. Last time I did weighted chins I could only do one set of five. Still aiming for that three sets of ten tho. Will be doing these more often since my new gym has the proper equipment to do so.
Cals 2475. Protein 244g carbs 107g 20 fibrous 100g fats.
My activity level was huge today. Spent five hours getting my work house yard back up to scratch. Not to mention it was 41 degrees Celsius. (106 Fahrenheit ) .
My hip flexor is still f*cked but not as bad as yesterday. Hopefully a couple days of rest will fix it right up.
Nothing happening in the sides department.
 
Day 59

Weight not recorded

Dosed 30mg DMZ
4 liv 52 2 am 2 pm
2 Aegis liver support 1 am 1 pm

A off day today. Had a miserable sleep last night and worked 13.5 hours today. I'm beat.
Cals at sitting at 2306. Protein 225g carbs 50g 22 fibrous and 123g fats.
No sides whatssoever :)
 
Day 60

Weight not recorded

Dosed 30mg DMZ
4 liv52 2am 2 pm
2 aegis liver support 1am 1pm

Another off day today. Back into the gym tomorrow. Going to hit deads. Aiming for a PR of 200kg 455lb. If I nail it tomorrow that'll be a 50lb increase in around 6 weeks of orals on a calorie deficit.
Calories today are 2175. Protein 244g carbs 42g 16 fibrous fats 108g.
I have another work function tonight so I hope I can resist the food they put on !
Nothing happening in the sides department.
 
Day 61

Dosed 15mg DMZ
2 liv52
1 aegis liver support

( **** I was running late for work at and left all my pills at home :( )

Pretty unhappy with myself for leaving my DMZ and liver supps at home. My routine in the last 24 hours has been upset due to a work function and having an inspection on my workhouse at 0700. Late night and early start and then i had to get back to bed for night shift. Still managed to hit the gym before work for a quick session. Normally do the big three on my changeover but my hip flexor is still ****ed so I hit deads and bench.

Deadlifts
Bar x 20
60kg 135 x 12
100kg 225 x 12
200kg 440 x 4 PR! Weight and reps
205kg 450 x 3 PR! Weight and reps
180kg 405 x 7
160kg 365 x 6
140kg 315 x 10

Bench press
Bar x 20
60kg x 12
120kg 265 x 8 x 7 PR reps and sets
100kg x 10 x 10 lost my spotter so I had to lower weight
90kg 200 x 10
80kg 175 x 10

Only had about 40 minutes before I had to get home and get ready for work so in quite happy I got in 16 sets. Really happy with the PRs today. That 450lb deadlift Means I've gone up 50lb in 5-6 weeks in a caloric deficit. Last time I did 265 on bench my form was sloppy and it was hardly three reps but today they were nice clean reps.
I'll be going into pct next week as I'm out of my aegis liver supports. Might push it out till next thursday just on liv52.
Ive had three nose bleeds in the last day an a bit. I haven't had a chance to get my bp checked so I'm not sure if it's related to that or not. I haven't been having any headaches or anything so I don't know wtf is going on. I also woke up this morning with back pumps. WTF!
Not tracking cals today because it's carbup day and I've got three homemade pizzas..... 8)
Sorry about the novel :)
 
Nice lookin DLs bud! Get that BP checked out
 
Danb2285 said:
Nice lookin DLs bud! Get that BP checked out
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Thanks man! Was pretty happy with it. I want that 500 tho. Hopefully next cycle. Yeah I think I'll go to the paramedics on site to get it checked. These nose bleeds can't be a good thing lol.
 
SkubaSteve89 said:
dafug man, bleed out yo nose? hows being up at 2am going for you? :P
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Yeah man like a computer geek when the new Call Of Duty comes out lol.
Shet 2am is nothing I don't finish tonight until 7am.... Need to get me a normal job lol
 
Lukef2000 said:
Yeah man like a computer geek when the new Call Of Duty comes out lol.
Shet 2am is nothing I don't finish tonight until 7am.... Need to get me a normal job lol
Click to expand...

LOL! hey i didnt bleed THAT much when black ops 2 came out :P yeah man i would hate to work night shifts! once your OH&S is sorted you should be sweet!
 
nice on the deads and bench bro.
 
Mack411 said:
nice on the deads and bench bro.
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msrider said:
Nice Gains Bro! Getting strong and awesome PR's!
Click to expand...

Thanks guys. Pretty happy with the PRs. That deadlift wasn't as heavy as I thought it was so I might even bump it up next back day and try hit my 1rm.
 
Day 62

Weight 194 back to my starting weight! Not worried tho I'm notably leaner so I'm not complaining.

Dosed 30mg DMZ
2 aegis liver support 1 am 1pm
4 liv 52 2 am 2pm

Took a bit to get into my workout this afternoon. I think I may have overslept lol. Hit shoulders and traps.

Shoulders and traps

DB shoulders press
12.5kg 30lb DBS x 15
20kg 45lb x 15
40kg 90lb x 0! FAIL couldn't even get it up.
40kg 90lb x 6 PR! Reps. I wasnt happy with failing so I tried again and smashed it!
37.5kg 85lb x 7
35kg 80lb x 9
30kg 70lb x 10
27.5kg 65lb x 10

Front raise DB
17.5kg 40lb x 9 x 8 x 8

Side lateral raise DB
17.5kg 40lb x 4 PR
15kg 35lb x 9 x 9 x 8

Rear delt cable flues
No weights on stack but 3 x 10-12

Smith machine shrugs
120kg 265lb x 12 x 11 x 8

Pump circuit
Front raises x 10 x 10 x 10
Side lateral raises x 9 x 7 x 6
Incline Rear delt DB flyes x 8 x 8 x 8
DB shrugs x 10 x 10 x 10

I was super pissed about failing that first set of 90s. Had a couple of minutes to psych myself up and hit them again and nailed a reps PR. My shoulders had an almost skin splitting pump and the burn was incredible. Love it.
Since I missed my pm dose yesterday my nose bleeds have stopped. Not sure if that's a coincidence or not buy either way I'll be finishing up soon.
Calories for day 62 2605. Protein 263 carbs 103g 43 fibrous 117g fats.
Zero sides today :)
 
Lukef2000 said:
Day 62

Weight 194 back to my starting weight! Not worried tho I'm notably leaner so I'm not complaining.

Dosed 30mg DMZ
2 aegis liver support 1 am 1pm
4 liv 52 2 am 2pm

Took a bit to get into my workout this afternoon. I think I may have overslept lol. Hit shoulders and traps.

Shoulders and traps

DB shoulders press
12.5kg 30lb DBS x 15
20kg 45lb x 15
40kg 90lb x 0! FAIL couldn't even get it up.
40kg 90lb x 6 PR! Reps. I wasnt happy with failing so I tried again and smashed it!
37.5kg 85lb x 7
35kg 80lb x 9
30kg 70lb x 10
27.5kg 65lb x 10

Front raise DB
17.5kg 40lb x 9 x 8 x 8

Side lateral raise DB
17.5kg 40lb x 4 PR
15kg 35lb x 9 x 9 x 8

Rear delt cable flues
No weights on stack but 3 x 10-12

Smith machine shrugs
120kg 265lb x 12 x 11 x 8

Pump circuit
Front raises x 10 x 10 x 10
Side lateral raises x 9 x 7 x 6
Incline Rear delt DB flyes x 8 x 8 x 8
DB shrugs x 10 x 10 x 10

I was super pissed about failing that first set of 90s. Had a couple of minutes to psych myself up and hit them again and nailed a reps PR. My shoulders had an almost skin splitting pump and the burn was incredible. Love it.
Since I missed my pm dose yesterday my nose bleeds have stopped. Not sure if that's a coincidence or not buy either way I'll be finishing up soon.
Calories for day 62 2605. Protein 263 carbs 103g 43 fibrous 117g fats.
Zero sides today :)
Click to expand...

Sucks about the nose bleeds bro! You've had a great cycle bro.n can't wait for the final pics :)
 
msrider said:
Sucks about the nose bleeds bro! You've had a great cycle bro.n can't wait for the final pics :)
Click to expand...

Yeah man they were random as. Woke up rubbing my nose, looked at my hand and it was covered in blood lol. They seem to have passed tho which is good.
Quite happy with how things have gone. Kind of recomped without trying overly hard :) didn't quite get the six pack tho :(
 
Day 63

Weight 86.9 191.6lb

Dosed 30mg DMZ
4 liv52 2 am 2pm

Went down the gym to hit chest and normally on a Sunday it's fairly quiet... Not today couldn't even get a bench so I decided to hit arms instead

Arm day

Alternating DB curls
22.5kg 50lb DBS x 7
20kg 45lb DBS x 7
17.5kg 40lb DBS x 10 x 10

Straight bar curls
35kg 75lb x 12 x 12 x 12 ( can't go to heavy on these as they hurt my wrist )

Single arm preacher curls
12.5kg 30lb x 8 x 8 x 8

Seated overhead extensions
50kg 110lb x 11 PR! Weight and reps
55kg 120lb x 8 x 9 PR weight and reps

Skullcrushers
40kg 90lb x 10 x 9 x 8
Superset
Close grip bench ez bar
40kg 90lb x 10 x 10 x 10

Vbar pressdowns
No weights on stack but 3 x 8-10
Superset
Reverse curls
25kg 55lb x 15 x 15 x 15
Superset
Hammer curls
12.5kg 30lb x 10 x 10 x 10

Had a good quick session in and out in under a hour. Another skin splitting pump! Was actually surprised at the PR. I remember not long ago i was struggling with the 90lb overhead extension. I'll take it tho :)
Calories a bit high today. Around maintenance 2761 cals 274g protein 113g carbs 20 fibrous 129 g fats. Focked if I know how my fat intake got so high. Didn't think I changed much in my diet.
Zero sides :)
 
Day 64

Weight not recorded

Dosed 30mg DMZ
4 liv52 2 am 2 pm

Had an off day today. Was really tired after three night shifts and considering I'm going to max out on my main lifts on my next three workouts I could probably use the rest.
Cals a bit low but that's ok as I'll only be awake for around 9 hours. Calories 1783 protein 182g carbs 20g 11g fibrous fats 97g
Zero sides :)
Going to try 285 for bench tomorrow 485 for deads on Wednesday and 355 on squats. I've never lifted these weights before haven't even come close so it should be interesting. :)
 
Lukef2000 said:
Day 64

Weight not recorded

Dosed 30mg DMZ
4 liv52 2 am 2 pm

Had an off day today. Was really tired after three night shifts and considering I'm going to max out on my main lifts on my next three workouts I could probably use the rest.
Cals a bit low but that's ok as I'll only be awake for around 9 hours. Calories 1783 protein 182g carbs 20g 11g fibrous fats 97g
Zero sides :)
Going to try 285 for bench tomorrow 485 for deads on Wednesday and 355 on squats. I've never lifted these weights before haven't even come close so it should be interesting. :)
Click to expand...

You can do it brotha! Pulling for ya. Get ya some PR's homi!
 
msrider said:
You can do it brotha! Pulling for ya. Get ya some PR's homi!
Click to expand...

Thanks bro! I think I'll def get the squat and bench but that deadlift is the one that's daunting. I was only hitting 405 for 2 6 weeks ago. I think I'll get it just for my log followers :)
 
Hit 130kg 285lb on bench for 5 8) that's an increase of 20lb and 2 reps :) then hit my old PR just because i could!!
 
Good stuff. Got me wanting to start back up and I'm still in PCT.

Let's see those squat and dead PRs get shattered now.
 
You got it man!
 
loafy777 said:
Good stuff. Got me wanting to start back up and I'm still in PCT.

Let's see those squat and dead PRs get shattered now.
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That's the plan bro! Tomorrows D day for deads :)

Danb2285 said:
You got it man!
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stoked about getting the 285. Let's hope I smash these deads tomorrow. 485 is getting close to that 500...
 
huuuuge lifts man! light weight baby! aint nothin but a peanut yup yup! hahaha, seriously though man how good does it feel to hit those PR's? im up to doing 130 on the deads, aint that much but considering i started at 60 for the same reps at the start of this comp im pretty happy! i scared the crud out of my little sister the other day when i started doing the 130's, apparently on my first rep i was like 'EEEAAASYY' in a really loud demon voice (i had Black Label Society blasting in my eardrums so i thought i just muttered it lol). Gotta love that alpha-male feeling!
 
SkubaSteve89 said:
huuuuge lifts man! light weight baby! aint nothin but a peanut yup yup! hahaha, seriously though man how good does it feel to hit those PR's? im up to doing 130 on the deads, aint that much but considering i started at 60 for the same reps at the start of this comp im pretty happy! i scared the crud out of my little sister the other day when i started doing the 130's, apparently on my first rep i was like 'EEEAAASYY' in a really loud demon voice (i had Black Label Society blasting in my eardrums so i thought i just muttered it lol). Gotta love that alpha-male feeling!
Click to expand...

I haven't hit those weights yet... But I'm really happy with the progression thus far. If I can hit this lift tomorrow I'll be ecstatic. Makes me wonder what I could have done in a bulk!! Man 130 is no joke tho! I thought you hit the 140?? haha yeah man love the feeling! The aggression when in the gym is awesome! Hows your pct and peptides going bro?
 
Day 65

Weight 87kg 191lb

Dosed 30mg dmz
4 liv52 2 am 2 pm

Went for that PR on bench today and Focking killed it.

Chest day

Barbell bench
Bar x 15
60kg 135lb x 15
130kg 285lb x 5 had another 2 with a spotter. PR weight and reps!
120kg 265 x 8 Lost my spotter here
100kg 225lb x 9 x 8

Incline db press
40kg 90lb dbs x 8 x 7
37.5kg 85lb x 9

Incline cable flyes
No weights on stack but 3 x 10

High pulley cable flyes
No weights on stack but 3 x 10

Low cable flyes
No weights on stack but 3 x 8
Superset
Smith close grip bench
50kg 110lb x 10 x 10 x 10

Had a decent workout but my left elbow was giving me grief. It plays up from time to time and unfortunately today was one of those days. But I got that 285 so I'm happy!! Should have put on more... Either way that's a nice increase in 6 weeks. 20lb and 3 reps.
Didn't track cals today but it was clean and would have been around 2100-2200 with over 200g protein easy.
Had some slight lethargy but nothing major.
Deads tomorrow.
 
Hit a new PR on deads today... 485 for a single! That's 220kg for us metric guys! Only just managed to lock it out but I'll take it! :) :)
 
Lukef2000 said:
Hit a new PR on deads today... 485 for a single! That's 220kg for us metric guys! Only just managed to lock it out but I'll take it! :) :)
Click to expand...

Awesome! Good job beast mode
 
howwedo107 said:
Damn animal
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Thanks bro. Have never tried as hard as I did today to get a lift up. Glad I did tho. Quite surprised I didn't pop a blood vessel in my face lol!

Danb2285 said:
Awesome! Good job beast mode
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Thanks man! It was really f*cking heavy lol.
 
Sweet! Grats sir. Did you do that with straps or just straight up? My little b!tch hands can't fathom holding 485...

Awesome work man.
 
loafy777 said:
Sweet! Grats sir. Did you do that with straps or just straight up? My little b!tch hands can't fathom holding 485...

Awesome work man.
Click to expand...

Thanks bro. Real happy atm. Nah man my little girly hands need straps for anything over 315. My grip strength has been something I've been meaning to work on.... Just haven't gotten around to it yet lol.
 
Day 66

Weight 87.0kg 191lb

Dosed 30mg DMZ
4 liv52 2 am 2 pm

I had a miserable night sleep last night and considering I was planning on going for 485lb deadlift today I wasn't feeling overly confident.... Until I got to the gym then **** got real...

Back day

Deadlift
Bar x 20
60kg 135lb x 15 x 15
220kg 485lb x 1 PR!!!! weight and reps
220kg 485lb x 0 tried it again I had the weight up but couldn't quite lock it out.
180kg 405lb x 8
140kg 315lb x 8
My left shoulder and elbow was playing up after my failed attempt. Was feeling real iffy so I decided not to push it too hard and see how it felt. Not pain as such just didn't feel right.

Chins
BW x 10 x 10 x 10

Cable Lat pulldowns
75kg 165lb x 8
66kg 145lb x 10 x 10

Bent over rows
80kg 175lb x 10 x 10 x 10
Superset
Inverted rows
BW x 10 x 8 x 6

Isolateral rows ( weight per arm )
45kg 100lb x 10 x 10 x 10

Pump circuit
Hyperextensions 3 x 12
Straight arm pulldowns 3 x 12
Cable crossover reverse flyes 3 x 12

Got the 485!!! **** yeah!! I was really tired when I hit the gym. Decided to attempt the lift anyways and only just managed to lock it out. it was damn heavy. But I'll take it. Didn't push the rest of the workout as I was worried about my shoulder. It still feels a bit weird. Will be taking fri sat and sun off from exercising and then a deload so hopefully that should give it time to heal.
Been getting lazy with tracking calories. To be honest I've been doing it for so long I'm starting to know what's in what of the top of my head. Diet was clean with around 2300 cals. Well over 200g protein.
No sides :)
Squats tomorrow!! My hip flexor is still ****ed so that'll be all I do for quads.
 
Day 67

Weight not recorded

Dosed 30mg DMZ
4 liv52 2 am 2 pm

Last day on today :( but I did nail all the strength goals I had set for myself. Unfortunately I didn't achieve my six pack that I was aiming for by Xmas. I think I had more to lose than I initially thought. In saying that tho this has been more of a recomp than a cut. Also considering I've done F all cardio I'm quite happy with how things have gone. I will continue to cut in the new year. Hit legs today and all I can say is holy f*cking moly back pumps!

Leg Day

Squats
Bar x 20
60kg 135lb x 15 x 15
160kg 355lb x 3 PR!!!
140kg 315lb x 10 back pumps started here
120kg 265lb x 10
100kg 225lb x 10 had to stop here back pumps were killing me!

Leg extensions
70kg 155lb x 12 x 12 x 12

Stiff legged deadlifts
80kg 175lb x 10 x 10 x 10 had to stop here due to them ****ing back pumps. Tries foam rolling them out an it didn't work. At all.

Did a few calve exercises to finish off. I always intended on reducing th volume on my leg day this week due to a few nagging aches and pains. That PR on squats is all I wanted to really hit today. Diet was super clean today around 2300 calories with my only carbs coming from a couple mangoes post workout.
Pct starts tomorrow. Not keen. Took some pics tonight and I'm really not happy with them as I'm bloated as **** so I'll have to take some more in the morning fasted. Anyways here's a couple

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