Wimsicle takes on Booneman77's 5 day PHAT : 8-12 week CUT

Oconns28 said:
Crushed this yesterday as well! It's such a killer workout. Taking a rest day today after the 2 power days and I hate rest days!
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Haha I'm the same way... that was the whole reason I went to a 6-day (well, that and wanting to split dreads and squats so o could focus on each more individually). Even that one day off is a struggle mentally.
 
I gotta do 5 days straight no rest because my girlfriend is finishing up last semester at school in the fall and the whole long distance thing eats my weekends. That's okay though.

On the Fricken hammer press finisher right now for shoulder back day, and gosh dang do they hurt!!! Leaning out nicely though it seems like
 
Day 8:

T Bar Row: 225lb, watched some vids and definitely improved form this week
Lat Pulldown: 120lb
Cable row: 120lb (dropped next sets to 100 to really make sure I was squeezing well)
Underhand Pulldown: 85lb
Neutral Row Machine: 65 55 45
OHP: 80lb
Lateral Raise: 20lb dumbell each arm (going to do isos next week)
Zavickas Press: 50lb barbell, not smith machine. Awesome one the core even my calves got sore lol
Hammer Shoulder Press: 22.5 17.5 12.5 - this is seriously a crazy fricken finisher after the previous 3 shoulder exercises my goodness

Once again, awesome workout. Appear to be leaning out pretty well despite the scale not moving a ton. Really honing in on my calories now and going to make sure I am hitting them.

I'm make some occasional bad eating decisions (not away from keto, just calories..) at night when I decide to inebriate myself. hahaha
 
How you liking the EC and Meso?

Great stuff in here! Seems to be going well :)
 
ECWHY said:
How you liking the EC and Meso?

Great stuff in here! Seems to be going well :)
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I am digging it for sure. Leaning out at a pretty decent rate right now. Really dead in the gym today despite 3x EC today (took day off meso). Might workout fasted at lunch tomorrow and then proceed with a carb up refeed day. Depends how I feel in the morning I suppose. If I do decide to refeed, I'll hit my legs with a 4x25 leg press at the end of my upper hypertrophy day workout to deplete muscle glycogen fully so I really utilize the refeed and don't deteriorate muscle.

If I do, will aim for 500g~ carbs, 170 protein, 50 fat or something. Idk I haven't calculated it out yet haha just me rambling at the gym. Not really sure where my fat macro should sit on a refeed day
 
Fat tends to stay the same unless your refeed is an excuse to eat a particular food which is also high in fat, lol

If the aim is to refill glycogen I wouldn't add much fat
 
Driven2lift said:
Fat tends to stay the same unless your refeed is an excuse to eat a particular food which is also high in fat, lol

If the aim is to refill glycogen I wouldn't add much fat
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Alright, I'm keto so didn't really know. Currently consuming between 100-120g fat a day
 
Subbed! Will be following along, good luck, I was keto and found it easier than I imagined although Intermittent Fasting helped keep my carb reaching at bay. How are you finding it?
 
Wimsicle said:
Alright, I'm keto so didn't really know. Currently consuming between 100-120g fat a day
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You can do carb refeeds in keto, just rarely. I did maybe two in a 4 month keto run last time

You'll have to feel sluggish after it burns off again and you transition but I felt that I came out leaner both times (super insulin sensitivity)

I still wouldn't increase fats unless it was a fat only increase, personally. When you're using glucose again for fuel the extra fat is probably just going to fat stores
 
Yeah for sure. I did keto about 7 straight months last year doing TKD but did not incorporate carb up 'days'. Just 12g carb pwo. Maybe I'll just try a higher calorie/fat day. A keto refeed if you will.
 
Ive had some low calorie days thus far despite hitting protein goals. Damn EC lol. Hunger has seem to come back a bit tho
 
Day 9:

Pretty lackluster I must say. Low energy, not sure what was off. Prob overall TDEE from some pretty low cal days over the past 2 weeks.

Workout
Squat: 225 (ten reps last set, which was an AMRAP and that felt nice)
RDL: 135
Leg Press: 405
Leg Curl: 130
Leg Extension: 130
Sit Calf: 150

Ended at that, just didn't have it in me. Hoping tomorrow is a new day! Going to up my electrolytes as well as I have def been lacking the sodium even though I preach it.
 
Day 10:

Feel way better today. Upped my sodium and ate around 2100-2200 cals yesterday, which I think in turn helped me a lot.
Fasted workout today. Got in and got out. Was an awesome pump and when I got home, a friend was here and said "damn lookin big!" -- and then squeezed my bicep haha.

Anyway quick question: Just received my PES Shift. I did my workout fasted, but ate some chicken right when I got home. Should I wait till the morning to take Shift on an empty stomach? booneman77 Driven2lift

On to the workout:

Chest/Arms Hypertohpy:
DB Bench - 65lb -- added reps to all sets and my burnout set was around 13 reps. Pretty damn nice. Thanks Meso :)
Incline DB Bench: 55 lb - up 5 from last week
Hammer Press: 40 lb
Machine Fly: 20 each arm
Skull Crushers: 50lb. 40lb last set
BB Curl: 50lb
DB Overhead Extension: Iso- 22.5lb dumbell
Inclined DB Curl: 25lb -- exchanged them for hammer curls.. i just struggle to not throw my shoulders when doing incline curls
Rope Pushdown: 42.5lb (with some resistance added)
Cable curl: 20lb and then 15lb
 
Wimsicle said:
Day 10:

Feel way better today. Upped my sodium and ate around 2100-2200 cals yesterday, which I think in turn helped me a lot.
Fasted workout today. Got in and got out. Was an awesome pump and when I got home, a friend was here and said "damn lookin big!" -- and then squeezed my bicep haha.

Anyway quick question: Just received my PES Shift. I did my workout fasted, but ate some chicken right when I got home. Should I wait till the morning to take Shift on an empty stomach? booneman77 Driven2lift

On to the workout:

Chest/Arms Hypertohpy:
DB Bench - 65lb -- added reps to all sets and my burnout set was around 13 reps. Pretty damn nice. Thanks Meso :)
Incline DB Bench: 55 lb - up 5 from last week
Hammer Press: 40 lb
Machine Fly: 20 each arm
Skull Crushers: 50lb. 40lb last set
BB Curl: 50lb
DB Overhead Extension: Iso- 22.5lb dumbell
Inclined DB Curl: 25lb -- exchanged them for hammer curls.. i just struggle to not throw my shoulders when doing incline curls
Rope Pushdown: 42.5lb (with some resistance added)
Cable curl: 20lb and then 15lb
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Yeah, one day wont hurt you and there is a small chance your could see some mild stimulation from it so earlier is better anyways, especially for your first time
 
booneman77 said:
Yeah, one day wont hurt you and there is a small chance your could see some mild stimulation from it so earlier is better anyways, especially for your first time
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Thanks, says dose at 1-2 caps. Just rock with 2?
 
Started taking Shift Saturday morning, 1 cap. 1 cap yesterday as well and 2 caps this morning. Excited to get on this and going.

Weight is maintaining right now, didn't diet hard this weekend but didn't get out of hand. Had 2 solid hours of sweat doing bball with Alphaburn and EC.

Legs are tired but excited for leg day nonetheless :)
 
Just murdered my workout. Same weights at last week power leg (on phone or would copy paste) but had limited time to do my workout because my brother asked me to watch his puppy haha.

Murdered workout, all sets, with 30 seconds or less rest after each set. Was fricken crazy haha. Really dialing in the workouts, EC + Mesomorph has me liftin some typ-a-way haha
 
Yeah that combo would definitely have me wired lol. Glad to hear you're tanking the lifts though brother!
 
There's nothing that feels better than walking out knowing you just owned everything. That post workout high is soooo good
 
Wimsicle said:
Just murdered my workout. Same weights at last week power leg (on phone or would copy paste) but had limited time to do my workout because my brother asked me to watch his puppy haha.

Murdered workout, all sets, with 30 seconds or less rest after each set. Was fricken crazy haha. Really dialing in the workouts, EC + Mesomorph has me liftin some typ-a-way haha
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Do you take E + C + Meso pre workout (along with 2 other doses of EC on days you take meso)? I have skipped my EC dose when I take meso, but might try to combine them (without the caffeine)
 
ECWHY said:
Do you take E + C + Meso pre workout (along with 2 other doses of EC on days you take meso)? I have skipped my EC dose when I take meso, but might try to combine them (without the caffeine)
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Nah I haven't lol, especially because my Dad dealt with high BP prior to passing away.

1x E+C wake up, 1x E+C 30-45min pre lunch, 1x Scoop Meso
 
Wimsicle said:
Nah I haven't lol, especially because my Dad dealt with high BP prior to passing away.

1x E+C wake up, 1x E+C 30-45min pre lunch, 1x Scoop Meso
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Sounds good. I didn't want to really mess with E + Meso, might try it once or so to see how it feels but still kind of sketchy
 
ECWHY said:
Sounds good. I didn't want to really mess with E + Meso, might try it once or so to see how it feels but still kind of sketchy
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Yeah I think my workouts are just dandy enough that I don't need to be trying to kill myself haha
 
Day 12:

Another great workout and awesome pump. Dunno what it was today but my muscles were feeling Full! I'll post a few pics of how progress is going.

Workout:
BB B/O ROW: 135 145 135
PULL UPS:
DECLINE PRESS: 185LB
DIPS (chest):
OHP: - 95 100 100
LATERAL RAISE: 20lb dumbells
SKULL CRUSHER: 50lb EZ bar
BB CURL: - 25 lb dumbells
 
Nice workout and can't wait to see pics. Always great to feel extra full!
 
So, starting to look at the near future..

I am going to be out of Ephen here soon. I won't be able to re-up until my "month" is over, lol. Any ideas for other good thermos out there in the intermittent?

Thanks!
 
Wimsicle said:
So, starting to look at the near future..

I am going to be out of Ephen here soon. I won't be able to re-up until my "month" is over, lol. Any ideas for other good thermos out there in the intermittent?

Thanks!
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how much did you buy? you should be able to get more than enough for month at 3x25mg...
 
booneman77 said:
how much did you buy? you should be able to get more than enough for month at 3x25mg...
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I'm in US.. They sold me 2 boxes of primatine. 12.5mg E per tab, 24 tabs per box..

That'd be 6 tabs a day = 8 days lmfao.
 
Wimsicle said:
I'm in US.. They sold me 2 boxes of primatine. 12.5mg E per tab, 24 tabs per box..

That'd be 6 tabs a day = 8 days lmfao.
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I believe the limit for most states is 7 or 9g of e monthly so you should be able to go buy more

EDIT: Just checked, its 9g/mo in Michigan. 3.6g/day max tho so you'd just have to make a few trips. Each box is only .3g (300mg) so you should be able to get like 10 at a time ha (tho they prob wont let you get that many since it looks super shady)
 
booneman77 said:
I believe the limit for most states is 7 or 9g of e monthly so you should be able to go buy more

EDIT: Just checked, its 9g/mo in Michigan. 3.6g/day max tho so you'd just have to make a few trips. Each box is only .3g (300mg) so you should be able to get like 10 at a time ha (tho they prob wont let you get that many since it looks super shady)
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And to think the lady would only sell me one... Hahaha Okay I'll go grab more!
 
Wimsicle said:
'ma'am can I get some Primatine?' --comes back with 1 box.

'*cough* ma'am... Can I do 10 boxes?'

**proceeds to watch her jaw drop lol**
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**Sir, you can't buy that much**

**proceeds to whip out MI state law documentation - Ma'am, please read the law**
 
Wimsicle said:
So, starting to look at the near future..

I am going to be out of Ephen here soon. I won't be able to re-up until my "month" is over, lol. Any ideas for other good thermos out there in the intermittent?

Thanks!
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I got 2 boxes of Bronkaid, but you can ask them to scan the boxes until they can't scan more if they don't know how much they can sell.

Also, makes me want to try primatene to compare to Bronkaid but don't know if I want to pay more haha
 
ECWHY said:
I got 2 boxes of Bronkaid, but you can ask them to scan the boxes until they can't scan more if they don't know how much they can sell.

Also, makes me want to try primatene to compare to Bronkaid but don't know if I want to pay more haha
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How much did u pay per box? I think 2 boxes prima was like $9 or $11 or something haha
 
Wimsicle said:
How much did u pay per box? I think 2 boxes prima was like $9 or $11 or something haha
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IIRC, around $14-15 but each box has 60 capsules so 20 servings.
 
Prim and bronk are different ephedrines. Prim is hcl while brok is sulphate iirc.
 
Day 13:

Forgot to upload the workout from yesterday. Was another good workout! I am really starting to feel the mind-muscle connection on my back and I can tell it is starting to grow a little bit. It has always been my hardest muscle group to work, especially with my right lat being a little 'slow' compared to the left side. Really focusing on firing each portion of my back with each movement, and especially working on the negative aspect (on the way up) as that is where the improvement and growth comes from :)

Back/Shoulder Hypertrophy:
T Bar Row: 225lb - finally getting the form down for these and really felt it. neutral spine all the way through my head
Cable row: 120lb
Lat Pulldown: 120lb, 100lb - lowered to really focus on connection with my lats
Underhand Pulldown: 85lb
Neutral Row Machine: 85lb 70lb 55lb - drop sets. weren't doing full reps so I could keep my lats/traps fully conctracted the whole time
OHP: 85lb
Lateral Raise: 20lb
Zavickas Press: 50lb EZ Bar - going to go up next week
Hammer Shoulder Press: 25lb 15lb 10lb drop set

#MyBackIsToast -- lol found that in my notes on the phone :)

Leg day coming up later!
**side note -- My interior delts look like a second bicep LOL**

Took my first 25mg dose of E + 200mg C. Excited to get that. Also getting 12 pack of BANG today (4 diff flavors x3). Excited to try that with a dose haha, despite being 300mg caffeine. :D
 
Day 14:

Legs Hypertophy:
Squat: 245 - nice jump in weight :D
RDL: 185 - 50lb jump in weight!
Leg Press: 405
Leg Curl: 130
Leg Extension: 130
Sit calf: 120 130 150
Standing Calf: Skipped, my calves have been toast from this program lol

Great day today. Skipped Meso and just went with the good ole EC. Had a hard time getting super focused, but most of my lifts weight still went up so thats good!
 
Wimsicle said:
Day 14:

Legs Hypertophy:
Squat: 245 - nice jump in weight :D
RDL: 185 - 50lb jump in weight!
Leg Press: 405
Leg Curl: 130
Leg Extension: 130
Sit calf: 120 130 150
Standing Calf: Skipped, my calves have been toast from this program lol

Great day today. Skipped Meso and just went with the good ole EC. Had a hard time getting super focused, but most of my lifts weight still went up so thats good!
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haha I always feel like theres not enough calf work... mine are just stubborn and even tho theyre "ok", they're not even close to where i'd like them.
 
booneman77 said:
haha I always feel like theres not enough calf work... mine are just stubborn and even tho theyre "ok", they're not even close to where i'd like them.
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Yeah Idk what it is or maybe I'm not drinking enough water (electros are on point lol), but my friggen calves are always feeling owned. I spend more time in the day stretching / foam rolling them than I do eating I think haha. Deadlifts usually get them a bit too lol I try to jump off the floor ;)
 
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