Lukes epic Cut!
- Thread starter Lukef2000
- Start date
howwedo107
Well-known member
Big difference broski damn
Mack411
Well-known member
Thanks bro! Been putting in some serious work in the gym and the kitchen lol. Pct starts today
Mine started today too
Lukef2000
Well-known member
gokix811 said:Holy veins! lol def a noticeable difference overall, esp in the midsection. Great job Luke! You should be proud of yourself!
Thanks kix
haha I have noticed a few veins coming in here and there 
still have a fair bit left to lose but I'll have to worry about that in the new year. Another 10lbs should do it I think 
msrider
Well-known member
Day one of pct. Enough said
Yeah man! Its ruff at first but when you start getting all your strength back it will put a smile on your face.
And by the way awesome transformation, huge difference bro!
mustang0341
Well-known member
Nice work bro! Back is looking lean and thick up top!!
SkubaSteve89
Member
haha yeah man! going up in strength on a caloric deficit makes it all worth it! nah ive been stuck on the 130's for last couple of weeks, ive been increasing by a couple of reps each time though, ill have to wait until jan before i can start racking up bigger numbers i think, and then in march ill be racking up the big numbers on the scales as well! Yeah its going well man, strength only dropped slightly in the first week but im still making gainz! saw your recnt pics man, looking ALOT leaner round the chest and shoulders and i can see more of your abs as well, im 2 weeks off the avanza so im finially starting to see a noticeable change in the waistline, hopefully come day 90 we'll both have the full 4 showing!
Lukef2000
Well-known member
SkubaSteve89 said:
Damn I just wrote a ****ing reply but my phone lost service while it was posting... Damnit!
Man I honestly loved the fact that my strength skyrocketed while on a steep deficit! Imagine I we had bulked...
Man after pct I'm sure you'll smash that 140 for reps easy
Like I told you awhile ago ingot the ok to do a cycle so our bulk off is ON! March it is!
That's sweet your making gains in pct!
Yeah I guess I'm happy with the pics... There's deff improvement there. I don't think I'll actually be happy until I've got a few more abs out. Hopefully by day 90 8)
Man it's good to hear your finally off that shiz!! Time to lose the waistline
Lukef2000
Well-known member
Day four of pct today. Been dosing 40mg Nolva but will drop down to 20 as of tomorrow until end if pct. I have bumped my carbs and calories up to 150g and 2700 respectively. Been taking a bit of time off from lifting. Fri sat and sunday were off days, i did a full body workout today with 50% of my 1rm. Felt like a girl lifting those weights lol. Will take tomorrow off and then start my split heavy again on wednesday. My hip flexor was feeling ok but after a set of squats was sore again so I'll have to change my days around so leg day is Sunday. I also still had some minor discomfort in my elbow during bench so I'll make that the day before legs. Hopefully that should give them some more time to heal up.
Lukef2000
Well-known member
Day 6 of pct.
Dosed 20mg Nolva
Dosed 3G DAA
4 liv52 2 am 2 pm
Not feeling any different whatsoever as to when I was on cycle so that's good I guess. Today was my first real gym session since last Thursday so a full week deload had me feeling very fresh today and I killed it. I increased in weight in everything except bent over rows but that's because I did it a few exercises later than I normally do.
Back day
Weighted chins
BW+ 20kg 45lb x 10 x 9 x 8 PR reps
Cable Lat pulldowns
80kg 175lb x 10 x 8 x 8 PR on this machine weight and reps
Single arm rows ( very short rest periods between supersets )
55kg 125lb x 8 PR weight and reps
50kg 110lb x 8
45kg 100lb x 8
Superset
Inverted rows
BW x 9 x 9 x 7
Bent over rows
70kg 155lb x 10 x 10 x 10
Seated row
80kg 175lb x 10 x 10 x 10 never done this machine before so PR!!
Pump circuit
Hyperextensions 3 x 10
Rear delt cable flyes 3 x 10
Straight arm pulldowns 3 x 10
Good workout. I was drenched in sweat. Happy i hit a few PRs. Guess I needed that week off.
I've started doing a few exercises that I haven't done in awhile so that's why I hit a few PRs. Still happy tho as my last PR on single arm rows was 90lb so a decent increase.
Calories have been around maintenence. Been eating a few more carbs but been focusing them around my workouts. Look to be holding some water but my shoulders etc are still looking leaner than they were a week ago.
Dosed 20mg Nolva
Dosed 3G DAA
4 liv52 2 am 2 pm
Not feeling any different whatsoever as to when I was on cycle so that's good I guess. Today was my first real gym session since last Thursday so a full week deload had me feeling very fresh today and I killed it. I increased in weight in everything except bent over rows but that's because I did it a few exercises later than I normally do.
Back day
Weighted chins
BW+ 20kg 45lb x 10 x 9 x 8 PR reps
Cable Lat pulldowns
80kg 175lb x 10 x 8 x 8 PR on this machine weight and reps
Single arm rows ( very short rest periods between supersets )
55kg 125lb x 8 PR weight and reps
50kg 110lb x 8
45kg 100lb x 8
Superset
Inverted rows
BW x 9 x 9 x 7
Bent over rows
70kg 155lb x 10 x 10 x 10
Seated row
80kg 175lb x 10 x 10 x 10 never done this machine before so PR!!
Pump circuit
Hyperextensions 3 x 10
Rear delt cable flyes 3 x 10
Straight arm pulldowns 3 x 10
Good workout. I was drenched in sweat. Happy i hit a few PRs. Guess I needed that week off.
I've started doing a few exercises that I haven't done in awhile so that's why I hit a few PRs. Still happy tho as my last PR on single arm rows was 90lb so a decent increase.
Calories have been around maintenence. Been eating a few more carbs but been focusing them around my workouts. Look to be holding some water but my shoulders etc are still looking leaner than they were a week ago.
Lukef2000
Well-known member
Day 7 of pct
Weight not recorded
Dosed 20mg Nolva
3g DAA
Run out of liv52... Will get some milk thistle tomorrow and run that for liver recovery.
Since I had to skip my arm day I had to do half of my arm workout today with shoulders and will do the other half tomorrow with chest.
Shoulders and Triceps
Pure strength shoulder press (weight per arm)
65kg 145lb x 5 PR weight and reps !!
60kg 135lb x 8 x 7
55kg 125lb x 9 drop 40kg 90lb x 7
Db Front raises
17.5kg 40lb x 10 x 8
15kg 35lb x 10
Side lateral raises
15kg 35lb x 10 x 8 x 8
Db Rear delt flyes
7kg 15lb x 15 x 12 x 12
Barbell shrugs
140kg 315lb x 10 x 9 x 7 PR reps
120kg 265lb x 10 drop 100kg 225lb x 10
Close grip bench press
70kg x 155lb x 10 x 9 x 8
60kg 135 x 10
Straight bar press downs
No weights on stack but 3 x 12
Ez bar skull crushers
35kg 80lb x 10 x 8 x 8
Superset
Ez bar close grip bench
35kg 80lb x 8 x 8 x 8
Pump circuit
Cable front raises 3 x 12
Cable side lateral raises 3 x 10
Cable rear delt flyes 3 x 15
Cable press downs 3 x 10
Dumbbell shrugs 3 x 12
Was effing drenched by the time I was finished. Last time I hit shoulders I struggled to lift the 135 per side on the pure strength shoulder press but today I smashed the 145 easy.
I can honestly say I miss being on cycle. I miss the recovery. My back is Focking sore muscle wise.
Calories would be up over 3k. Over 300g protein with around 150g carbs.
So I've decided to run the tough mudder I'm Melbourne in jan 2014. Going to work out a periodisation for the next 12 months to peak for that. Really need to bring up my cardio base but there will be a bulk in that period around march for around 12 weeks...
Weight not recorded
Dosed 20mg Nolva
3g DAA
Run out of liv52... Will get some milk thistle tomorrow and run that for liver recovery.
Since I had to skip my arm day I had to do half of my arm workout today with shoulders and will do the other half tomorrow with chest.
Shoulders and Triceps
Pure strength shoulder press (weight per arm)
65kg 145lb x 5 PR weight and reps !!
60kg 135lb x 8 x 7
55kg 125lb x 9 drop 40kg 90lb x 7
Db Front raises
17.5kg 40lb x 10 x 8
15kg 35lb x 10
Side lateral raises
15kg 35lb x 10 x 8 x 8
Db Rear delt flyes
7kg 15lb x 15 x 12 x 12
Barbell shrugs
140kg 315lb x 10 x 9 x 7 PR reps
120kg 265lb x 10 drop 100kg 225lb x 10
Close grip bench press
70kg x 155lb x 10 x 9 x 8
60kg 135 x 10
Straight bar press downs
No weights on stack but 3 x 12
Ez bar skull crushers
35kg 80lb x 10 x 8 x 8
Superset
Ez bar close grip bench
35kg 80lb x 8 x 8 x 8
Pump circuit
Cable front raises 3 x 12
Cable side lateral raises 3 x 10
Cable rear delt flyes 3 x 15
Cable press downs 3 x 10
Dumbbell shrugs 3 x 12
Was effing drenched by the time I was finished. Last time I hit shoulders I struggled to lift the 135 per side on the pure strength shoulder press but today I smashed the 145 easy.
I can honestly say I miss being on cycle. I miss the recovery. My back is Focking sore muscle wise.
Calories would be up over 3k. Over 300g protein with around 150g carbs.
So I've decided to run the tough mudder I'm Melbourne in jan 2014. Going to work out a periodisation for the next 12 months to peak for that. Really need to bring up my cardio base but there will be a bulk in that period around march for around 12 weeks...
Lukef2000
Well-known member
Days 8 and 9 of pct.
Dosed 20mg Nolva
Dosed 3G DAA
Had a bad diet day on day 8.... Enough said but I did hit chest and biceps. strength was down a fair bit but I'm attributing that to lack of sleep from the late night out partying. I didnt drink but I got home at 2am, and was at the gym by 8... Benched 245 for 10 easy enough by my elbow was playing up so I didn't push it.
Day 9
I hit legs and I had to switch it up a bit due to my hip Flexor problem. I made leg press my main movement. I put 10 plates on per side and hit 10 reps which is a PR by 150lb. Usually I do leg press second which is why I havent seen a PR in a long time. Apart from that I did step ups, box jumps, leg extensions, stiff legged deads, calve raises and four sets of 25 kettlebell swings with a 30lb kettlebell. Diet was good around maintenence. Been keeping carbs at 150 or less for another few days because I know Xmas I will have a ****load
Dosed 20mg Nolva
Dosed 3G DAA
Had a bad diet day on day 8.... Enough said but I did hit chest and biceps. strength was down a fair bit but I'm attributing that to lack of sleep from the late night out partying. I didnt drink but I got home at 2am, and was at the gym by 8... Benched 245 for 10 easy enough by my elbow was playing up so I didn't push it.
Day 9
I hit legs and I had to switch it up a bit due to my hip Flexor problem. I made leg press my main movement. I put 10 plates on per side and hit 10 reps which is a PR by 150lb. Usually I do leg press second which is why I havent seen a PR in a long time. Apart from that I did step ups, box jumps, leg extensions, stiff legged deads, calve raises and four sets of 25 kettlebell swings with a 30lb kettlebell. Diet was good around maintenence. Been keeping carbs at 150 or less for another few days because I know Xmas I will have a ****load
SkubaSteve89
Member
aah man xmas coming up! gonna eat so much sugary crap! hows your abs going man? gonna miss em over the next 4 days? 
i know im gonna miss what little definition i had! Gonna be good to take a week off after this week is over before smashing it out again!
i know im gonna miss what little definition i had! Gonna be good to take a week off after this week is over before smashing it out again!
Lukef2000
Well-known member
SkubaSteve89 said:aah man xmas coming up! gonna eat so much sugary crap! hows your abs going man? gonna miss em over the next 4 days?
To be honest man I won't be doing too much damage as I've only got Xmas day off. 17 hour shift today and then back to work boxing day night. In saying that I am going to indulge big time on xmas day. So I will have some cleaning up to do! My abs are meh... Since I upped my carb intake for pct my couple of abs I did have are now all washed out. how's your abs coming along bro? You still in pct??
SkubaSteve89
Member
aah bummer man! you should have atleast 3 days off! haha oh yeah, pavlova, cheesecake, im gonna be so diabetic after this is over! ah that sucks man, after PCT you should be able to bounce back especially if you do keto for 2-3 weeks, ive got the same problem man, SERMS really did a number on my waistline (plus eating crap from yesterday to boxing day wont help!) Luckily ive finished pct, im down to 88 kilos (i would have preferred to be around 90 and under 10% bf - gotta few things coming in teh mailz to try and help me get there before our bulk in march) and strengths still going up, im up to doing 140 on the deads. Hopefully after 2-3 weeks of Keto i should be lookin aight! whens our comp supposed to end anyways man?
Lukef2000
Well-known member
SkubaSteve89 said:
Nah it's not too bad I get 5 days off on the 28th
I'm quite literally going to eat a years worth of pavlova tomorrow lol. Love the stuff. So good yet soo bad I've actually noticed that I've been eating less in pct! It's unusual man I'm making sure I eat but I'm just never hungry. I'd say a few days there I would've only eaten like 1500 kcals. Hopefully I'm not getting Sick lol. That's the only time I'm off my food. Haha so after boxing day you'll be back up to.... 90 
lol haha I'm sure you do! Actually in saying that we need to discuss something... I'll flick you an email soon...Are you still doing IF? IF with Keto would work awesome I reckon! I'm not sure when it ends once one of us gets our six pack i guess 8)
SkubaSteve89
Member
Nah it's not too bad I get 5 days off on the 28th
Are you still doing IF? IF with Keto would work awesome I reckon! I'm not sure when it ends once one of us gets our six pack i guess 8)
aah nice! gonna take the missus somewhere special? hahaha howd that go man? dude i had so much pav, plum pudding, cheesecake, bacon & eggs, and then at the end of the day i was like 'fk it imma eat me about a kilo's worth of mince, eggs, cheese, and basa fillets all piled into a giant bowl'
and so unsuprisingly today im at 90 Yeah epi's pretty notorious for giving you hunger cravings so when you stop it the appetite drops off, plus i think SERMS may have something to do with appetite but im not too sure. haha yeah i may or may not be doing a SD + Clen run Yeah sure man fire away! Yeah man, im actually starting IF Keto tomorrow! gonna be siick! Mince/beef burger patties + Cheese + Bacon & Eggs and a whole truckload of green veggies hahah aw thats no fair! youre probs gonna get ripped up way before me and ill still be this fat pale tub of crap
Lukef2000
Well-known member
SkubaSteve89 said:aah nice! gonna take the missus somewhere special? hahaha howd that go man? dude i had so much pav, plum pudding, cheesecake, bacon & eggs, and then at the end of the day i was like 'fk it imma eat me about a kilo's worth of mince, eggs, cheese, and basa fillets all piled into a giant bowl'
Nah man were doing house renos so money's a bit scarce at the moment so probably just do something in Mackay.
Haha I ate so much pavlova I've been suffering with severe headaches and cold sweats for the last 24 hours lol I think my bodies in shock lol
I'm glad it's over tho tbh. Your lucky you found SD! I wish I had stocked up before the ban! I'm thinking of jumping on some Clen after pct. I handled the albuterol pretty well so im keen to see how Clen goes.
Man with that combo you'll shred up pretty quick! I'm a big fan of the keto diet.
Haha I doubt man it if your throwing IF with keto in the mix!
Lukef2000
Well-known member
Day 12 of pct
Dosed 20mg Nolva
Dosed 3G DAA
Have been suffering pretty bad from indulging yesterday for Xmas. I don't have sugar in my diet at all usually and i think my bodies in shock from the abundance of it. Was pressed for time as i had to get back out to the mines for night shift but i still hit a quick back session
Back day
Deadlifts
100kg 225lb x 10 x 10 x 10
Superset
Chins
BW x 10 x 10 x 10
Bent over rows
80kg 175lb x 10 x 10 x 10
Superset
Inverted rows
BW x 10 x 8 x 8
Cable lat pulldowns
70kg 155lb x 10 x 10 x 10
Superset
Seated row
60kg 135lb x 10 x 10 x 10
Straight arm pulldowns
No weights on stack but 3 x 12
Superset
Rear delt cable flyes
No weights on stack but 3 x 12
Was light and quick but had a pretty decent sweat up. Was in and out in 30 mins. 24 sets in 30 mins. Still going to be up for another 10 hours so I'll have to update cals later but it's been mainly protein and fats.
Hope everyone had a good Xmas!
Dosed 20mg Nolva
Dosed 3G DAA
Have been suffering pretty bad from indulging yesterday for Xmas. I don't have sugar in my diet at all usually and i think my bodies in shock from the abundance of it. Was pressed for time as i had to get back out to the mines for night shift but i still hit a quick back session
Back day
Deadlifts
100kg 225lb x 10 x 10 x 10
Superset
Chins
BW x 10 x 10 x 10
Bent over rows
80kg 175lb x 10 x 10 x 10
Superset
Inverted rows
BW x 10 x 8 x 8
Cable lat pulldowns
70kg 155lb x 10 x 10 x 10
Superset
Seated row
60kg 135lb x 10 x 10 x 10
Straight arm pulldowns
No weights on stack but 3 x 12
Superset
Rear delt cable flyes
No weights on stack but 3 x 12
Was light and quick but had a pretty decent sweat up. Was in and out in 30 mins. 24 sets in 30 mins. Still going to be up for another 10 hours so I'll have to update cals later but it's been mainly protein and fats.
Hope everyone had a good Xmas!
Lukef2000
Well-known member
Day 13 of pct
Dosed 20mg Nolva
Dosed 3g DAA
Had to sneak in a quick arms workout before work! Had the biggest pump from my Xmas day carbup! They were almost painful!!
Arm day
Close grip BB bench
70kg 155lb x 10 x 10 x 10 no spotter so I kept it light.
Hammer pullups
BW x 13 x 12 x 12
Incline skullcrushers
40kg 90lb x 10 x 10 x 10
DB curls
20kg 45 lb x 10 x 7
17.5kg 40lb x 10
V bar pressdowns
No weight on stack but 3 x 12
Ez bar curls
40kg 90lb x 10 x 10 x 10
Single arm extensions
No weights in stack but 3 x 12
Superset
High pulley double biceps
No weights on stack but 3 x 10
Another quick workout. In and out in 40 mins. Decided to do a bit of volume for a change.
I weighed in today at 85kg 187lb so I've dropped a few lbs since starting pct... i haven't noticed any strength decreases as of yet but i still have two weeks of pct left so....
On a positive note my hip flexor hasn't hurt at all for a good few days now so I'm seeing squats in my future
Calories 2853 256g protein 134g carbs 42fibrous and 133g fats
Dosed 20mg Nolva
Dosed 3g DAA
Had to sneak in a quick arms workout before work! Had the biggest pump from my Xmas day carbup! They were almost painful!!
Arm day
Close grip BB bench
70kg 155lb x 10 x 10 x 10 no spotter so I kept it light.
Hammer pullups
BW x 13 x 12 x 12
Incline skullcrushers
40kg 90lb x 10 x 10 x 10
DB curls
20kg 45 lb x 10 x 7
17.5kg 40lb x 10
V bar pressdowns
No weight on stack but 3 x 12
Ez bar curls
40kg 90lb x 10 x 10 x 10
Single arm extensions
No weights in stack but 3 x 12
Superset
High pulley double biceps
No weights on stack but 3 x 10
Another quick workout. In and out in 40 mins. Decided to do a bit of volume for a change.
I weighed in today at 85kg 187lb so I've dropped a few lbs since starting pct... i haven't noticed any strength decreases as of yet but i still have two weeks of pct left so....
On a positive note my hip flexor hasn't hurt at all for a good few days now so I'm seeing squats in my future
Calories 2853 256g protein 134g carbs 42fibrous and 133g fats
Lukef2000
Well-known member
Day 14 of pct.
Dosed 20mg Nolva
Dosed 3g DAA
Pcts half way over. Thank ****. I'm not feeling all that different except a decrease in confidence.
Had four hours sleep after a long night at work then drove two hours and hit the gym for shoulders. Today was supposed to be an off day but I felt like going down so....
Shoulders and traps
Pure strength shoulder press machine
( weight per arm )
60kg 135lb x 10 x 7
55kg 120lb x 9
50kg 110lb x 9
Front raise DB
17.5kg 40lb x 10 x 8 x 8
Rear delt reverse flues
10kg 25lb per side x 12 x 10 x 11
Side lateral raises
15kg 35lb x 10 x 8 x 8
BB shrugs
60kg 135lb x 10
100kg 225lb x 10
140kg 315lb x 10 x 8
120kg 265lb x 9
100kg 225lb x 10
Ran out of gas by the end of the session. I remember why I made today an off day lol.
Calories will be around maintenance. Ive really got to get back in the habit of tracking them. All in all I'm not feeling too bad for being in pct.
Dosed 20mg Nolva
Dosed 3g DAA
Pcts half way over. Thank ****. I'm not feeling all that different except a decrease in confidence.
Had four hours sleep after a long night at work then drove two hours and hit the gym for shoulders. Today was supposed to be an off day but I felt like going down so....
Shoulders and traps
Pure strength shoulder press machine
( weight per arm )
60kg 135lb x 10 x 7
55kg 120lb x 9
50kg 110lb x 9
Front raise DB
17.5kg 40lb x 10 x 8 x 8
Rear delt reverse flues
10kg 25lb per side x 12 x 10 x 11
Side lateral raises
15kg 35lb x 10 x 8 x 8
BB shrugs
60kg 135lb x 10
100kg 225lb x 10
140kg 315lb x 10 x 8
120kg 265lb x 9
100kg 225lb x 10
Ran out of gas by the end of the session. I remember why I made today an off day lol.
Calories will be around maintenance. Ive really got to get back in the habit of tracking them. All in all I'm not feeling too bad for being in pct.
msrider
Well-known member
Day 14 of pct.
Dosed 20mg Nolva
Dosed 3g DAA
Pcts half way over. Thank ****. I'm not feeling all that different except a decrease in confidence.
Had four hours sleep after a long night at work then drove two hours and hit the gym for shoulders. Today was supposed to be an off day but I felt like going down so....
Shoulders and traps
Pure strength shoulder press machine
( weight per arm )
60kg 135lb x 10 x 7
55kg 120lb x 9
50kg 110lb x 9
Front raise DB
17.5kg 40lb x 10 x 8 x 8
Rear delt reverse flues
10kg 25lb per side x 12 x 10 x 11
Side lateral raises
15kg 35lb x 10 x 8 x 8
BB shrugs
60kg 135lb x 10
100kg 225lb x 10
140kg 315lb x 10 x 8
120kg 265lb x 9
100kg 225lb x 10
Ran out of gas by the end of the session. I remember why I made today an off day lol.
Calories will be around maintenance. Ive really got to get back in the habit of tracking them. All in all I'm not feeling too bad for being in pct.
Good work Bro! My pct went pretty good, lost some strength but slowly ckimbing back. Keep killing it Brotha
Lukef2000
Well-known member
Day 15 of pct.
Dosed 20mg Nolva
Dosed 3G DAA
Glad I'm into my third week of pct. Just want it to be over already!!! Decided not to squat today just to give me hip flexor a bit more time to sort itself out. Hopefully next leg day!
Leg day
Leg press
4pps x 10
6pps x 10
8pps x 10
10pps x 10 x 7 PR reps last week could only manage the one set
9pps x 9
8pps x 10
walking DB lunges ( ****ing hate these lol )
25kg 55lb DBS x 10 x 9 x 10
Sumo DB squats
50kg 110lb x 20 x 20 x 20
Stiff legged deads
80kg 175 x 10 x 10 x 10
Seated Calve raises
90lb x 20 x 20 x 20
Superset
**** squats
BW x 20 x 20 x 20
Kettlebell swings
12kg 26lb x 25 x 25 x 25 x 25
Damn them kettlebell swings ****ed me after leg day. Honestly thought my heart was going to beat out of my chest!! Last week I struggled to do one set with the 900lb on leg press!!managed to rep out a second set for 7!!! Gotta be happy with that will deff be adding in squats again next week tho ad I honestly miss doing them!
Calories so far are a bit low sitting at 1542 but I will be having a big roast chicken dinner in a bit then probably smash a protein shake before bed. That should hopefully bring me up close to maintenance.
My elbow is ****ed. Been sore as **** all day. Not good considering it's chest day tomorrow... Might have to skip chest day and move on to back. Will see how things feel tomorrow.
Dosed 20mg Nolva
Dosed 3G DAA
Glad I'm into my third week of pct. Just want it to be over already!!! Decided not to squat today just to give me hip flexor a bit more time to sort itself out. Hopefully next leg day!
Leg day
Leg press
4pps x 10
6pps x 10
8pps x 10
10pps x 10 x 7 PR reps last week could only manage the one set
9pps x 9
8pps x 10
walking DB lunges ( ****ing hate these lol )
25kg 55lb DBS x 10 x 9 x 10
Sumo DB squats
50kg 110lb x 20 x 20 x 20
Stiff legged deads
80kg 175 x 10 x 10 x 10
Seated Calve raises
90lb x 20 x 20 x 20
Superset
**** squats
BW x 20 x 20 x 20
Kettlebell swings
12kg 26lb x 25 x 25 x 25 x 25
Damn them kettlebell swings ****ed me after leg day. Honestly thought my heart was going to beat out of my chest!! Last week I struggled to do one set with the 900lb on leg press!!managed to rep out a second set for 7!!! Gotta be happy with that
will deff be adding in squats again next week tho ad I honestly miss doing them! Calories so far are a bit low sitting at 1542 but I will be having a big roast chicken dinner in a bit then probably smash a protein shake before bed. That should hopefully bring me up close to maintenance.
My elbow is ****ed. Been sore as **** all day. Not good considering it's chest day tomorrow... Might have to skip chest day and move on to back. Will see how things feel tomorrow.
Lukef2000
Well-known member
Day 16 of pct
Dosed 20mg Nolva
Dosed 3g DAA
Had a sweet session today. Smashed my previous PR on weighted chins!
Decided on skipping chest until my elbow settles down.
Back day
Weighted chins
Bw + 50 x 9 x 7 PR weight and reps
Be +45 x 10 x 9
Bw x 10
Bent over rows
80kg 175lb x 10 x 10 x 10
Superset
Inverted rows
Bw x 8 x 8 x 6
Iso lateral rows ( weight per arm )
50kg 110lb x 10 x 10 x 10 x 10 could have done more... Should have done more!
Lat pull downs cable
80kg 175lb x 10 x 10 x 10
Pump circuit
Hyper extensions
Bw + 45 x 10 x 10 x 10
Straight arm pull downs
No weights on stack but 3 x 12
Rear delt cable flyes
No weights on stack but 3 x 12
Kettle bell swings
12kg 26lb x 25 x 25 x 25 x 25
Was drenched in sweat to the point of dripping... Felt good tho. Going to try 55lb on chins next week.
Still not feeling much different now as to when I was on cycle. Usually the third week is when I crash tho and start struggling so hopefully I can make it through easy enough!
I was tracking cals but made some homemade pizzas and another roast so I kind of gave up on that for the day. Over maintenance tho lol.
Dosed 20mg Nolva
Dosed 3g DAA
Had a sweet session today. Smashed my previous PR on weighted chins!
Decided on skipping chest until my elbow settles down.
Back day
Weighted chins
Bw + 50 x 9 x 7 PR weight and reps
Be +45 x 10 x 9
Bw x 10
Bent over rows
80kg 175lb x 10 x 10 x 10
Superset
Inverted rows
Bw x 8 x 8 x 6
Iso lateral rows ( weight per arm )
50kg 110lb x 10 x 10 x 10 x 10 could have done more... Should have done more!
Lat pull downs cable
80kg 175lb x 10 x 10 x 10
Pump circuit
Hyper extensions
Bw + 45 x 10 x 10 x 10
Straight arm pull downs
No weights on stack but 3 x 12
Rear delt cable flyes
No weights on stack but 3 x 12
Kettle bell swings
12kg 26lb x 25 x 25 x 25 x 25
Was drenched in sweat to the point of dripping... Felt good tho. Going to try 55lb on chins next week.
Still not feeling much different now as to when I was on cycle. Usually the third week is when I crash tho and start struggling so hopefully I can make it through easy enough!
I was tracking cals but made some homemade pizzas and another roast so I kind of gave up on that for the day. Over maintenance tho lol.
msrider
Well-known member
I deletes something I posted and edited it with my Bad lol
msrider
Well-known member
Lol u know you don't need my permission to post a link to anything bro! It's a given
I know I just went and deleted about 20 to make sure. I know who I can and can't post on. You found the link
Lukef2000
Well-known member
Day 17 of pct
Dosed 20mg Nolva
Dosed 3g DAA
Don't know wtf is up with my elbow. It's been sore before but not this much of for this long. I've been dosing my glucosamine at double but its doing F all. Got some Achilles on the way so hopefully that helps.
Shoulder day
Strict standing overhead press
60kg 135lb x 5 sore elbow had to drop weight
50kg 110lb x 12 x 13
Purestrength shoulder press machine
( weight per arm )
40kg 90lb x 13 x 13 x 12 x 10
Db Front raises
17.5kg 40lb DBS x 10 x 9 x 8
DB side lateral raises
15kg 35lb dbs x 10 x 8 x 8
Incline reverse flyes
7kg 15lb dbs x 12 x 12 x 12
DB shrugs
Down the rack starting at 50kg 110lb dbs going down until 25kg 55lb dbs
Kettlebell swings
12kg 26lb x 25 x 25 x 25 x 25
Did a quick circuit just to burnout my shoulders here but nothing noteworthy!
Calories were well and truly blown out here for new years eve. Enough said lol
Not noticing any thing major going on. My balls are a bit sore. Feels like the atrophy reversing. Also still noticing my confidence is down.
On a positive note I got some new kicks so hopefully the fix me shin splint problem.
Dosed 20mg Nolva
Dosed 3g DAA
Don't know wtf is up with my elbow. It's been sore before but not this much of for this long. I've been dosing my glucosamine at double but its doing F all. Got some Achilles on the way so hopefully that helps.
Shoulder day
Strict standing overhead press
60kg 135lb x 5 sore elbow had to drop weight
50kg 110lb x 12 x 13
Purestrength shoulder press machine
( weight per arm )
40kg 90lb x 13 x 13 x 12 x 10
Db Front raises
17.5kg 40lb DBS x 10 x 9 x 8
DB side lateral raises
15kg 35lb dbs x 10 x 8 x 8
Incline reverse flyes
7kg 15lb dbs x 12 x 12 x 12
DB shrugs
Down the rack starting at 50kg 110lb dbs going down until 25kg 55lb dbs
Kettlebell swings
12kg 26lb x 25 x 25 x 25 x 25
Did a quick circuit just to burnout my shoulders here but nothing noteworthy!
Calories were well and truly blown out here for new years eve. Enough said lol
Not noticing any thing major going on. My balls are a bit sore. Feels like the atrophy reversing. Also still noticing my confidence is down.
On a positive note I got some new kicks so hopefully the fix me shin splint problem.
Lukef2000
Well-known member
Day 18 of pct
Dosed 20mg Nolva
Dosed 3g DAA
New years day. Was expecting to find the gym full of new years resolution gymers but it was dead quiet!
Arm day
Close grip bench press
60kg 135 x 12
70kg 155 x 10
85kg 190 x 8
80kg 175 x 10
70kg 155 x 10
V bar pressdowns
No weight on stack but 3 x 10
Superset
Over head rope extensions
No weights on stack but 3 x 10
Single arm cable extensions
No weights in stack but 3 x 12
Dumbbell curls
Down the rack starting at 22.5kg 50lb and went down to 5kg. As many reps on each weight as I could do. The pump here was incredible
Ez bar curls
35kg 75lb x 12 x 12 x 9
High pulley double cable curls
No weights on stack but 3 x 10
Superset
Reverse curls
22.5 kg 50lb x 10
Superset
Rope cable curls
No weights in stack but 3 x 10
Kettlebell swings
12kg 26lb x 25 x 25 x 25 x 25
Today was the first day my elbow wasn't playing up but I still stayed away from the exercises that aggravate it, hence all the cable work for tris. Had an awesome pump from the curls.
Calories were blown out today as well from finishing off the last of the holiday foods. Back into the diet tomorrow. Need to tighten **** back up I'm holding a ****load of water.
Dosed 20mg Nolva
Dosed 3g DAA
New years day. Was expecting to find the gym full of new years resolution gymers but it was dead quiet!
Arm day
Close grip bench press
60kg 135 x 12
70kg 155 x 10
85kg 190 x 8
80kg 175 x 10
70kg 155 x 10
V bar pressdowns
No weight on stack but 3 x 10
Superset
Over head rope extensions
No weights on stack but 3 x 10
Single arm cable extensions
No weights in stack but 3 x 12
Dumbbell curls
Down the rack starting at 22.5kg 50lb and went down to 5kg. As many reps on each weight as I could do. The pump here was incredible
Ez bar curls
35kg 75lb x 12 x 12 x 9
High pulley double cable curls
No weights on stack but 3 x 10
Superset
Reverse curls
22.5 kg 50lb x 10
Superset
Rope cable curls
No weights in stack but 3 x 10
Kettlebell swings
12kg 26lb x 25 x 25 x 25 x 25
Today was the first day my elbow wasn't playing up but I still stayed away from the exercises that aggravate it, hence all the cable work for tris. Had an awesome pump from the curls.
Calories were blown out today as well from finishing off the last of the holiday foods. Back into the diet tomorrow. Need to tighten **** back up I'm holding a ****load of water.
Lukef2000
Well-known member
Day 19 of pct
Dosed 20mg Nolva
Dosed 3G DAA
Taking today and tomorrow off lifting as I'm giving my body and my joints especially a few days off. My hip flexor is feeling normal again and my elbows are finally feeling normal too so I'm hoping having a couple days off should make them 100%.
Calories a bit under maintenance and around 235g protein and 125g fats the rest carbs.
Dosed 20mg Nolva
Dosed 3G DAA
Taking today and tomorrow off lifting as I'm giving my body and my joints especially a few days off. My hip flexor is feeling normal again and my elbows are finally feeling normal too so I'm hoping having a couple days off should make them 100%.
Calories a bit under maintenance and around 235g protein and 125g fats the rest carbs.