it's cutting time
I will soon start a cut cycle with a couple of goodies. just as an overview I will be doing Max-OT and cardio... more to come later
If you have any Max-OT related questions, just pm me and refer to my journal. The best advice I can give is to do a periodization program. Do Max-OT only as long as you feel healthy and are going up in the weights you use. If you start to plateau or your joints start aching, move on to another program. The first three weeks are the best.
thanks for the offer :) ... yeah I ran into that problem with my last power lifting workout program, my shoulder decided to say F' you I don't want to lift any more :mad: .... which will all be explained in my story on monday when I reveal my workout info diet and sups
sorry for the delay... work as been a b!tch .(end of the quarter)
ok here we go
I'm 6'0", 208 lbs and about 13%bf
I'm looking to drop at least 6lbs of fat, and hopefully add some lean muscle. on a 30 day cut cycle with these sups:
200-300 mg of 7-cort (to battle stress hormones in this stressful end of quarter time, and for some fat loss effect).
600mg of 6 oxo. (to raise natural test levels)
1 serving of Anabolic Matrix Rx from IronMagLabs, which includes:
--280mg of Diindolemethane (DIM),),(his is to help the reduce the
level of "bad" estrogens)
--750mg of tribulus terrestis (20%Protodioscin & 80% Furastanolic Saponins)
--150mg of Chrysin (Chrysin minimizes the conversion of testosterone to
either estrogen or DHT).
sups that I will be taking longer to further my cutting into August are.
4 caps of Lipo 6, (starting at 1 in the morning and building up to 2 morning, 2 evening.
green tea,(drinking it)
600 mg of R-ALA
5gm of L-Glutamine, ( take this in the morning right before I do cardio)
sups I take all the time are
Joint sups (to help my shoulder and wrist joints because I'm coming back from an injury.
--1500mg Glucosamine sulfate
--1200mg Chondroitin sulfate
this is divided up into 3 servings a day
525mg of Milk Thistle, (just because I have never done a natural test stack and I just want my liver to be safe, plus it's a good sup to take to keep your liver healthy)
as for the workout I'm doing the Max OT with 3-4 days cardio. The Max OT is a little modified because I'm coming off of a wrist injury and can't do some of the exercises yet, (still feeling some discomfort), and I have one set of 8 just because I like it that way.
I start my workouts on Tuesday, why, because Mondays at my gym are a pain in the butt. All the partiers feel guilty about being fat that they all show up on Monday. After that it tapers off..
well I'll post my first and second workout later today. Ill also reveal my diet then. can't give you guys everything at once, you have to keep coming back for more. ;)
see you then
Tuesday the 7th
here's a quicky.
Did legs that day and it just stopped aching today. just so you guys know a little about my background. I've been in the martial arts for 15 some odd years. and my legs are the strongest and my favorite body part.
my lifts were.
Squat: warm-up, 8/135, 6/225 ( I do low rep warm-up so I don't burn myself out and I do them real slow so I can concentrate on contracting the muscle).
working set, 8/315, 6/335, 2/345 (my back felt funny so I stopped and stretch out for 5 mins to get out what ever got in)
Leg press: 8/640 6/680 6/700 (felt better on this)(I do these with my legs up higher so it hits my hamstrings more).
Stiff leg deads: 8/225 6/225 2/225 (didn't want to tax my back anymore and my hams were tired from leg press.
standing Calves raises: 8/355 8/375 7/375 (failure)
seated calves raises: 8/225 8/225 8/225
over all the workout was ok just that I didn't' warm-up/stretch my back as much and I didn't break any new ground on lifts yet.
everything is going good with the sups the Lipo is giving me the jitters.. so this will be a slow getting use to process.
The other sups so far had no effect yet but that does change.
I'll let you guys know about Wed. and Thur. later
Damn bro, u are almost as strong as 311. :D only that u are about 25 pounds lighter than him counting the lean mass and also a little taller. :mad:
thanks for the comp.. I'm sorry I haven't been keeping up with the posts I got real sick, 24 hour flu, and stress at work is getting to me. If I get all my work done early today I'll fill you guys in on my progress, despite my illness and freak flu I have been making some good progress.. thur. will be the big unload and up to date info about everything
Blame it on the damn weather, me sick too. :p :p :p
Ok this is how my diet looks. I followed the article found in BN for contest diets
so what I did was take my lean body weight and rounded to the nearest 5 so about 185. after playing with some numbers my cal intake is 2315 with 240 grams pro, 205 grams of carbs, and 60 grams of fat. I do P+C and P+F type separation foods with my before bed meal being just Pro. now throughout the day it looks something like this, pro/carb/fat.
the workout meal is the only meal that I use mostly fast burning carbs, 75% aka dextrose. everything else is mostly complex and fibery. I'll "carb-up" every 10-14 days because I'm pretty sensitive about sugar and don't want to put on extra fat. so for that I just switch the Pro and Carb numbers on that day pro 200 /carbs 250ish. if you want me to elaborate more on anything just say so and it will be done.
Now off to workout time
now my numbers for most upper body will be lower for two reasons.
One, I'm coming back from a wrist injury so I'm still a little shakey about how much I put on.
Two, I'm cutting and my energy will be down some. I've already experienced some weakness from recent lifts.
DB Incline Press: warm-up: 8/45 6/55
working: 8/100 6/105 6/105 (not too bad but still not 100%)
DB Press: 8/100 6/100 6/100 (ok now this is where I start to feel weak :mad: )
PecDeck: 8/135 8/135 (took a longer rest in-between sets, 2.5 mins)
now I can do these because of my wrist so I did more of a static exercise.
plate grabs(this is where I grab 3 ten lbs plates and hold them for about 15-30sec and try not to have the middle one slip out)
15sec/3,ten lbs plates/3 sets. (this was hard as hell but I had to do something)
over all analysis
It was ok for coming back after 2-3 weeks out.. I'm still sore from legs so I couldn't do any cardio.
sups are not showing any signs yet still have to see :( .
|All times are GMT -8. The time now is 06:51 AM.|
Powered by vBulletin® Version 3.8.7
Copyright ©2000 - 2013, vBulletin Solutions, Inc.