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
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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.
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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
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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 --1500mg MSM(Methylsulfonylmethane) 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. Legs 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. Calves 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. Sup analysis 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:
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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
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Blame it on the damn weather, me sick too. :p :p :p
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Diet
Ok this is how my diet looks. I followed the article found in BN for contest diets
http://www.bulknutrition.com/?articleID=30&break=1 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 |
6/8/05
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. Chest 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) forearms 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 :( . |
6/10/05
damn am I sore. getting back into the swing, hurts so good :cool:
ok Back. Back Deads warm-up, 8/135 8/135 working set, 10/225 8/240 6/255 (now remember I'm working on getting my wrist back into shape so I'm doing higher reps, lower weight w/o wrist straps to get my grip strength back. I could do it another way but that's for a different web site :p ) BB Row(overgrip aiming for my stomach to hit the mid to lower back) 8/165 6/185 (felt good on this) V-Bar Pulldowns 8140 6/150 6/160 (felt real good, no pain) Seated Cable Row 6/140 (ok there's the pain, my wrist is angled funny using the V-Bar might think about changing to a strait bar or one that has a rotating grip) Traps BB Shrugs(w/o straps) 8/225 5/250 (F' this the next two sets are with straps) 8/380 8/405 (I just had to, my grip strength was gone after everything) DB Shrugs(w/o straps) 8/110 (this was painful) Sups well they are starting to work. I now have more acne.. yippy f'ing dooda but my girl likes the added drive I have so I can add that to my cardio :cool: . Over All Analysis not too bad but the diet is working and the sups are starting to work I just hope there is more to this then just acne. taking the next day off and starting up on the 11th but I will do some cardio and abs. |
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6/11/05
cardio today.
did 30 mins of HIIT on the treadmill. and also did Abs. for Abs I do -weight hanging legs 3x15 (what I do is take a bench and tie some aerobic rubber bands to the bench and to my legs and start doing raises) -rope crunches 3x10-15 @ 100-135 lbs. (the weight depends on how spent I am) side crunches 3x15. overall nothing to report. |
6/12/05
cardio, shoulders and tri's
feeling real good as I remember and a little stronger after the rest Shoulders DB Press warm-up, 8/30 6/40 4/50 working set, 8/65 8/70 6/80 (wow :D , no pain. I wanted to start out low on the weight because of my wrist and I feel great. Next week will be better) BB Front Press 8/165 6/165 (ok now this felt uncomfortable, might have to stay with DBs for a 5x5 workout) DB Lateral Raises 8/30 6/35 DB Rear Lateral Raises 8/25 6/30 (felt a little weak on this) Tri's DB Decline Skulls 8/30 8/35 (feels good, going up next workout) 1 Armed Cable Pushdowns 8/65 8/75 (thought this would give me some problems with the way my wrist is positioned but no pain. going up next workout) 1 Armed DB Overhead Extensions 8/40 8/45 Cardio 40 mins in the morning moderate hill type workout on the treadmill. (I like to change it up and not do HIIT all the time) Sups I'm starting to notice a change in weight and strength but that could also be from getting back into the swing of things. Over All Analysis starting to feel real good. The Lipo is making me a little jittery. If it doesn't stop I'm going to cut it down to 3 caps a day,(2 morning, 1 afternoon). |
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work is done now time to post
:D :D now a much needed catch up
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6/13/05
cardio, Bi's, abs
this is going to be the true test.. how will my wrist handle curls... well, it still sucks :mad: .. but it's alot better than before :) ... Cardio 25mins in the morning, HIIT on the treadmill. (Lamb of God's Black Label owns in these sprints) Bi's DB Curls warm-up, 10/15 8/20 6/25 3/30 working set, 8/35 8/40 (wow again :D , no pain.. but twisting at the top of the movement does create some discomfort.) DB Hammer Curls 8/40 6/50 (no pain.. ) EZ Bar Curls 8/75 (had to stop. this was a little much and my wrist was straining) Abs Same as last time I did abs Sups nothing to report Over All Analysis well after a week I've lost about 2 lbs... of what I'm not going to know until I'm done the cycle. |
06/14/05
off today.. all I did was work ..
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06/15/05
Legs.
around the 15th is where I was feeling sick but I tried to stick it out Legs Squat warm-up, 8/135 6/185 4/225 working set, 8/315 6/335 6/335 (wasn't feeling it today.. also got light headed...) Leg Press 8/640 6/680 (I'm going to place my feet lower on the plate so I don't work my hams so much) DB Stiff Leg Deads 8/215 6/225 6/225 Calves Standing Calves Raises 8/355 8/375 8/375 Seated Calves Raises 8/215 8/215 8/215 (had to go a little lighter because of the added weight from the Standing) Cardio none Sups Nothing to report Over All Analysis my cold is starting to piss me off. :mad: |
06/16/05
took off of work today to rest up some and I needed it. I felt much better today, but I didn't eat that much and mostly stayed in bed till 5:00
Chest DB Incline Press warm-up 8/45 6/55 4/65, working 8/100 6/105 6/105 DB Press 8/95 6/100 6/100 (still feeling weak so I'm going to stay at this range and work on flexing hard) PecDeck 8/135 8/135 Forearms 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. (my grip is improving.. I'm going to start a 20 second hold next time ) Cardio light 30min jog. (worked legs the other day, didn't want to tax them too much) Sups Still taking them Over All Analysis none |
06/17/05
Back
Deads warm-up, 8/135 6/185 3/205, working set, 10/235 8/240 6/255 BB Row (overgrip aiming for my stomach to hit the mid to lower back) 8/165 6/185 V-Bar Pulldowns 8/140 6/150 6/160 (next time around I'm going to try 150 for 8) Seated Cable Row Twist Bar (the twist bar has two grips that go from palms down to palms in) 6/125 6/125 (this is much better on my wrist) Traps BB Shrugs(w/o straps) 6/225 4/250 (ok, my grip is done after doing back. Im changing my trap exercises to shoulder days and do bi's and tri's on the same day. ) Sups Still taking, and feeling good. the Lipo jitters have not been as bad so staying with 2 in the morning and 2 in the after noon. Over All Analysis I see more abs :D still working hard. |
06/18/05
cardio, shoulders and traps
switching to 5x5 for db press because of the pain I get from BB press Shoulders DB Press warm-up, 8/30 6/40 4/50, working set, 5/70 5/75 5/80 5/80 5/85(This feels real good and I've gone up in reps a little. before I could only do 85 for 3, but to do two sets of 80 and one set of 85 with no pain is a good step for me) DB Lateral Raises 8/30 6/35 DB Rear Lateral Raises 8/25 6/30 Traps DB Shrugs 10/90 10/90 10/95 10/95 (feeling good, going up next workout, and grip didn't fail on me, next time going to add another trap movement) Forearms Grips 3 10lbs plates static hold for 20 sec x3 (this was hard I kept dropping the middle plate. I was just tired) Cardio 30 mins in the morning HIIT on Elliptical Machine Sups strength is feeling good. Over All Analysis getting stronger. and feeling better with the wrist |
06/19/05
cardio, Bi's, Tri's, Abs
Cardio 30mins in the morning, HIIT on the treadmill. Bi's DB Curls warm-up, 10/15 8/20 6/25 3/30, working set, 8/35 8/40 DB Hammer Curls 8/40 6/50 BB Bar Curls 8/70 5/90 (Wrist is still not liking this, next time I'm just going to do 3 sets of the DB movements) Tri's DB Decline Skulls warm-up 8/15 6/20 4/25, working set 8/35 6/40 1 Armed Cable Pushdowns 8/70 6/80 1 Armed DB Overhead Extensions 8/40 6/45 (felt a little weak on this because I increased in the cables) Abs Same as last time I did abs Sups none to report Over All Analysis I like doing Bi's and Tri's so I'm going to stick with this for a while. |
6/20/05-6/21/05
needed some rest so did nothing.. that and work was a b!tch
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06/22/05
Legs.
Legs Squat warm-up 8/135 6/185 4/225, working set 8/315 6/335 6/335 Leg Press 8/650 6/680 (went up a little on the first one) DB Stiff Leg Deads 8/215 6/225 6/235 (going to even out the weight jumps feeling good on this) Calves Standing Calves Raises 8/375 8/375 8/395 (I'm using the whole stack now. I'm going to see what next week will bring) Seated Calves Raises 8/215 8/215 8/225 Sups Nothing to report Over All Analysis I weighed myself today and I only lost 1 lb. but I keep going up in weight which is good. |
6/23/05
Cardio
morning light 30 min Elliptical Machine. Chest DB Incline Press warm-up 8/45 6/55 4/65, working 8/100 6/105 4/105 (failure) (just started to feel weak on the last set :( and I didn't have a spotter) DB Press 8/95 6/100 6/100 (felt better on this. Might lower weight on Incline to work on flex also) PecDeck 8/135 8/135 Forearms Plate Grabs 3 10lbs plates static hold for 20 sec x3 Sups Still taking them Over All Analysis none |
I just relized I've posted wrong information
OK I goofed. the way I record my Bar Bell weight in my book is I just write down the weight on one side for example for Bench press if I do 315 for 6 reps I write it down like this
BB bench 8/135 (that would be the weight on one side doubled and add the bar which is 45 lbs. to get the whole weight) so if you see a lot of BB exercises edited it's because I didn't calculate it out properly for some of the exercises for you guys for the actual weight.. BAD CHIN PIECE :( ... |
ok I just fixed everthing. what you see is the whole amount of weight I did, counting everything.
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6/24/05
Cardio
25 mins HIIT on the Elliptical Machine Back Deads warm-up, 8/135 6/185 3/205, working set, 10/235 8/255 6/275 (man did I feal good. my grip is feeling great) BB Row (overgrip aiming for my stomach to hit the mid to lower back) 8/170 6/185 V-Bar Pulldowns 8/150 6/155 5/160 (went to failure on the last one) Seated Cable Row Twist Bar (the twist bar has two grips that go from palms down to palms in) 6/125 6/125 (this is much better on my wrist) Abs Same as before Sups Still taking Over All Analysis I'm going up in weight more and more :D |
6/25/05
cardio, shoulders and traps
Cardio 30 mins in the morning HIIT on Treadmill Shoulders DB Press warm-up, 8/30 6/40 4/50, working set, 5/70 5/75 5/80 5/80 5/85 (might go up next time) DB Lateral Raises 8/30 6/35 DB Rear Lateral Raises 8/25 6/30 Traps DB Shrugs 10/90 10/90 10/95 10/95 (didn't have enough time to add that extra Trap movement. will do next week) Forearms Grips 3 10lbs plates static hold for 20 sec x3 (felt like doing more grip stuff) Sups Nothing to report Over All Analysis getting stronger.RRRRR |
6/26/05
cardio, Bi's, Tri's, Abs
Cardio 35 mins in the morning, HIIT on the treadmill. Bi's DB Curls warm-up, 10/15 8/20 6/25 3/30, working set, 8/35 8/40 6/45 DB Hammer Curls 8/40 6/50 6/50 (going to even out the jumps in weight next time around) Tri's DB Decline Skulls warm-up 8/15 6/20 4/25, working set 8/35 6/40 1 Armed Cable Pushdowns 8/70 6/80 1 Armed DB Overhead Extensions 8/40 6/45 Abs Same as last time I did abs Sups still feeling strong Over All Analysis Feeling good and more six pack showing :D |
6/29/05
Took the 27 and 28th off for some R&R
Legs. Legs Squat warm-up 8/135 6/185 4/225 2/275, working set 8/315 6/335 6/335 (felt like adding an extra warm-up set to warm me up more) Leg Press 8/660 6/690 (went up a little on both. I think the extra warm-up helped) DB Stiff Leg Deads 8/225 6/235 6/235 Calves Standing Calves Raises 8/395 8/395 8/395 (all the plates, all the time :D ) Seated Calves Raises 8/215 8/225 8/225 (might see if I can do 225 for 3 sets Sups Nothing to report Over All Analysis my legs are feeling great and the R&R helped on the recovery for my legs |
7/1/05
couldn't get to the gym yesterday because of work. :mad:
Chest Cardio morning light 30 min Elliptical Machine. Chest DB Incline Press warm-up 8/45 6/55 4/65, working 8/95 6/100 6/100 (I'm lowering the weight so I can work more on flexing) DB Press 8/95 6/100 6/100 PecDeck 8/135 8/135 Forearms Plate Grabs 3 10lbs plates static hold for 20 sec x3 Sups Still taking them Over All Analysis none |
7/2/05
cardio, back, abs
Cardio 25 mins HIIT on the Elliptical Machine in the morning Back Deads warm-up, 8/135 6/185 3/205, working set, 10/245 8/265 6/285 (feeling stronger, I love back days) BB Row (overgrip aiming for my stomach to hit the mid to lower back) 8/180 6/190 V-Bar Pulldowns 8/150 6/155 4/160 (went to failure on the last one) Seated Cable Row Twist Bar (the twist bar has two grips that go from palms down to palms in) 6/125 6/125 Abs Same as before Sups Still taking Over All Analysis none |
7/3/05
cardio, shoulders, traps and forearms
Cardio 25 mins in the morning HIIT on Treadmill Shoulders DB Press warm-up, 8/30 6/40 4/50, working set, 5/70 5/75 5/80 5/85 5/90 DB Lateral Raises 8/30 6/35 DB Rear Lateral Raises 8/25 6/30 Traps DB Shrugs 10/90 10/90 10/95 10/95 DB Up-Right Rows 8/40 8/40 6/45 (not too bad on the wrist) Forearms Grips 3 10lbs plates static hold for 20 sec x3 (felt like doing more grip stuff) Sups Nothing to report Over All Analysis the weight has been dropping off at a good rate but not as fast as I thought. this could also be because of muscle gains. but I won't say until the last day |
7/4/05
all American day.. "watch out for the guns, they'll get'cha"
Bi's, Tri's, Abs Bi's DB Curls warm-up, 10/15 8/20 6/25 3/30, working set, 8/40 8/40 6/45 DB Hammer Curls 8/45 6/50 5/50(failure) Tri's DB Decline Skulls warm-up 8/15 6/20 4/25, working set 8/35 6/40 1 Armed Cable Pushdowns 8/70 6/80 1 Armed DB Overhead Extensions 8/40 6/45 Abs Same as last time I did abs Sups taking them Over All Analysis nothing |
7/5/05
cardio
Cardio 35 mins in the morning HIIT on Treadmill |
7/7/05
Legs
Squat warm-up 8/135 6/185 4/225 2/275, working set 8/315 6/335 6/335 Leg Press 8/660 6/690 DB Stiff Leg Deads 8/225 6/235 6/235 Calves Standing Calves Raises 8/395 8/395 8/395 Seated Calves Raises 8/225 8/225 8/225 Sups Nothing to report Over All Analysis the end is near |
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