Wizarddeath's summer cut!

[wizarddeath]

Figured this log might make me a bit more accountable. Also help get some feedback, which may or may not influence me. I am going to try and log once a day, usually after my work out and see where it goes.

At my 29th birthday, I gave myself a goal to have a visible 6 pack and maintain as much muscle as I could on my 30th birthday. I have been on TRT for about 8 months now and through one 10 week blast.

I started my unofficial cut about 4 weeks ago now, but I week 3 I was out of town, and stalled. I started my next cycle today, so its now officially time to get get summer shredded.


Stats:
29 Years old
201.6 # today
Guessing 18% bf, maybe 19%. Well go with 18.5% - BS calipers have me at 13%


Cycle:
250mg Test C/300mg EQ Monday/Thursday
60 mg VAR ED
2 IU GH ED(this may go up to 4IU not sure yet)
.25 Adex EOD
250 IU HCG 2x weekly

Training: - Abs/calves self explanatory I think? I only do weighted abs one week a month, other times are body weight) Advice from a previous trainer. Not sure how I feel about it now.

M: Chest w/ Abs w/ Stair master(20 minutes+5 minutes of warm up/cool down)
Incline Barbell 4 x - 6-12
Incline Dumbbell 3- 8-10
Decline Barbell 2 x 8-10
Incline DB Hammer 3 x 6-8
Incline Chest flyes 3 x 10
cable flyes 3 x 10
DB bench finisher 1 x until I am burnining(occasionally will swap with dips

T: Back w/ Calves
Pull up(warm up)
Weighted pull ups 3 x 6-8
Wide grip lat pull down 2 x 10
Pendlay Row 3x 10
One arm DB row - 3x 10
Plate loaded one arm seated row 3 x 10
Barbell Dead lift 3 x 8-10
Reverse grip lat pull down 1 x finisher

W: Rest day with or without 15-20(5 minutes of warmup/cool down) of fasted HIIT+ core + abs depending on feeling

T: Shoulders w/ calves (walking on treadmill 3.5 @ 5 incline for 20 minutes, or kettlebell HIIT)
Standing OHP 4 x 8-10
Arnold press 3 x 8-10
Machine Isolated later raise 3 x 10
Front cable/DB raise 3 x 10
machine Rear Delt fly - 3 x 10
bent over rear delt db 3 x 10
Shrugs 4 x 10-12

F: Arms w/ abs
(All isolated, all 3 x8-12)
Seated incline DB curl
Hammer DB Curl
DB preacher
2 forearm exercises(2x15)
tricep push down
Reverse grip tricep push down
overhead db tricep ext
DB tricep kickback

S: Legs + 20 minutes LISS - walking at 3.5 @ 3-4 incline for leg recovery
Back squat 4 x 6-10
Front squat 3 x 8
leg press 3 x 10
leg ext 3 x 10
single leg ext 1 x 8
leg curl 3 x 10
lunges 3 x 10

S: Complete rest day, unless the drugs carry me to doing LISS

*Exercises and days may change due to scheduling, or machines used. Alternate between some cables, DB and barbell depending on how I feel.

Diet(Presently):
2500 calories
250 carbs/71 fats/219 protein
Slightly less carbs on Wednesday, cheat MEAL once every 10 days
Using a IIFYM dieting method, and not so much meal plan as I have a family with kids so saying don't want to miss much.

I know it seems high but I want to maintain as much muscle as I can. it took me 5 months of shoving food in my face to bulk up to 213, I don't want to waste back down to 182 again not looking like I bulked at all. I have steadily lost down 1-2 lbs a week with this already with no drugs. I figure the drugs will help extend my work outs, push a bit more weight and help recover with some additional HIIT/LISS. I may consider dropping them to 2200 if I stall out for a week.



May consider adding more to leg day, as I typed it seemed pretty weak compared to the other day, but it kills me. May consider changing this up.

[wizarddeath]

First day not so bad -

Shot in my quad in this AM, just a little bleeding, but nothing to bad. Seemed fine. No after pain as well. Was a little worried about 2.5 ML in my quad, but seemed to go in fine. Will rotate between Glute/Quad/Glute/Quad injections.

Wife wanted to do the gym solo, so I went on lunch. Wasn't as expected, but guessing nothing kicked in really yet. Anavar pump was there that I remember. Didn't remember my chest having so many veins. Hate working out at my small work gym for this reason. Might start wearing a hoodie to work out in.

Lifts were good, but seemed a bit weak for me. Measuring strength on my first lifts, and could only rep out 205 4 reps, had to back down to 185 to get my sets to 8. Hopefully I can pick this up in the coming weeks. I blame it on my diet being shit as I was out of town this weekend.

We'll see how the rest of the day goes.

[kelkel]

There is no "adex as necessary." Run it at .25 EOD. Most of the damage from elevated E is internal, not external. Do not judge this by gyno alone.
Are you running HCG as well?

A thought would be to post a pic or two along the way. That way the pressure is really on you to show results.....

Good luck!

[wizarddeath]

Thanks Kel! I did take my Adex this AM, so will continue on Wednesday and so on then. Updated the HCG, I am running 250 IU 2x weekly. I didn't know if I should up it from my normal TRT dose, or if that would be sufficient while on cycle as well?

I am going to throw up some pics tomorrow as well.

Any critique on the routine? to little, to less? I have been playing with feet placement on leg press/squats to help bring out some more quads as well. How in the hell do I get your calves? Even at twice a week with 2 exercises at 3 x 15 heavy weight with slow contractions they are barely as big as my bicep.

[kelkel]

Yes, continue the adex.
HCG can remain the exact same as your TRT regimen.

I'll look at the routine shortly...

[wizarddeath]

Did semi decent on my nutrition yesterday, finished at 2293 C - 244C/69F/230P - today might be bad as we didn't get a chance to goto the grocery store, so kind of throwing meals together to hit my macros throughout the day. Came in at 196.6 this AM, which was .2 lbs lighter than after my cheat meal on Saturday and bad day of eating on Sunday.

Back day, so will not work out until after work. Feeling good, my focus has always been my back and legs. I know my legs are still lagging badly, but actually gaining some. My problem is they don't seem to get "wider" they get deeper/thicker if that makes sense?

What do the guys who take VAR normally do with rotating work out schedules? do they stick to a morning/afternoon dosing, or do you change to a afternoon/night dose?

Pics from day 1, will most likely do these every 2-3 weeks. Maybe I am still hovering around 20% though BF.

[wizarddeath]

Weighed in at 197 even this AM.

Felt like I could go forever in the gym yesterday, been reading reviews about my source/gear so kind of worried. Feeling good though, so. Weighted pull ups were 3x5 @ 30's and other sets at 20's.

Hurt my ankle/calf through trying to do HIIT for the 2nd day in a row. Going to rest day today, lower the carbs and hit shoulders tomorrow.

[kelkel]

Wiz I just went through your workout. IMHO you are seriously overworking. You could easily cut the amount of exercises and sets in half and up the intensity. Remember, it's not how much you do but the intensity of what you do. Visit Marcus's Diary and begin reading from page 1. Skim through it all and catch up. Excellent HIT training and advice (both mental and physical) that will propel you to another level of growth. Don't skip to the end. Read it over time and learn from it.

[wizarddeath]

Ok thanks Kel!

I was very curious about that. So many conflicting things on training on gear. I actually had a lot of trouble sleeping last night as well, I guess a good sign of over training. Not being able to sleep is seriously making me miss one of the big perks of my last time I blasted, the Misses was looking forward too again actually haha

[wizarddeath]

Rest day Wednesday, and to rethink my routine.

Changed up my routine last night, 18 sets overall for shoulders(not including 2 warm ups.) Got shoulders and Abs done in 43 minutes. Similar weight on most lifts, maybe 5- 10 lbs less, however I did a lot more squeezing, pauses, slower lowering of the weights. Felt good, and shoulders were super tight. For some reason my side delts don't get a big as much rear or front delt during training even though they get a lot more sore. Maybe to much weight, and not enough focus on them?

I felt like I should do more lifting at a lower weight in the gym last night, but maybe thats what is over training me. Like I could of rested 5 more minutes and lifted another few sets. Maybe that's just my age showing, and wanting to just grind and not release how important rest is?

Macros were good, I wasn't super hungry. I never am after a rest day. 2k calories, 160 carbs, 71 fat, 214 protein. Little below what I was aiming for, but just wasn't hungry. I may start adding some carbs to an intra work out shake. 25 carbs or so to see if does anything for me.

Also, do you guys think PWO shakes are necessary at all? Right now, I seems to usually go over my protein by 25 grams or so if I eat my allotted calories. I love my breakfast, and don't want to give it up. 40 grams Oats + Scoop of choc protein + 2 tablespoons of peanut butter. So great on my stomach, but after my meals and PWO I end up with like 26 grams of protein for dinner. If I take one scoop PWO, I can get 51 grams of protein for dinner. I usually eat dinner about an hour to an hour and a half after working out. I am in bed about 2 hours after that, or less.

Arm day here in a bit, will see how it goes. I am going back to use my old coach's plan, and its a total of 22 sets, 8 bicep, 4 forearms(my forearm suck), 10 tricep.

[Mr. Small]

Also, do you guys think PWO shakes are necessary at all?

One of these days, with the myths that have been debunked, the PWO shake will be kicked to touch.

[kelkel]

the PWO shake will be kicked to touch.

No clue what you mean by that.

[wizarddeath]

So that means you think you should always have a quick shake after a work out Kel? Even if its just a scoop?


Arm day note - holy shit, arms were pumped! Light weight but full 8 - 10 in every set, full sets, full squeezes. Great work! All 22 sets in 43 minutes. I felt like I MAYBE could of done heavier on my first tricep exercise, but by the end for tricep kick backs I was down to 15 lbs with strict form to get in my 10 so I think I worked them just fine. I am noticing though, when my triceps get a pump, I lose my definition in them really? Like they plump up, and if I flex, I can still see the horseshoe a bit, but if its just walking or dynamic stretching between sets, they look just swollen.

Also really starting to like 3 meals a day, much easier to portion, I feel fuller longer and eat more. I was super hungry last night after dinner, so came in I am sure above calories, but stopped counting. Mainly over maybe 10 grams on fat, and 30 grams on protein. Still under a bit on target carbs. Woke up at a solid 196 though, lightest weigh in ever.

Legs in a bit, going to stick to less then 20 sets and aiming to be done with lifting in 45 minutes, but well see. Going to try and put my heels on some small weight plates today to go deeper and maybe go a bit lighter.

[zillagod]

....

[wizarddeath]

I am 5'11' and when I started my cut I was at 208 pounds. My maintenance is around 2800 using the web sites, but I am going to guess at that weight its probably closer to 3k. My metabolism is actually decently fast. I have been losing around a pound or more a week. When I bulked, I dirty bulked, went from 186 to 213 in 5 months(First cycle as well, 500 mgs test) had a coach doing my work outs and diet. I am sure I went from 17ish to 23ish body fat though, but I was strong as **** and liked being big.

How are you doing your BMR? Might be over estimating your activity. I work out 5 days a week, with normally 1 extra day with cardio. I put in 5 work outs a week. I do around 75 minutes of cardio a week as well.

Legs went great today. The heels on 5 lb weights are great! Ass to ankle with no problem, however weak as ****. Could only do 185 like this for 6 reps or so. Parallel 235 for 5 last set, and dropped to 135 for 9 for Ass to ankles. Also pre-fatigued with leg ext/leg curls, so maybe thats why I was weaker than normal. Finished up with a 200 calorie cardio session.

[Mr. Small]

No clue what you mean by that.

What i mean is, someday, nutritional experts will tell us that the PWO protein shake is a waste of time.

Btw, the OP doesn't look like 20% in the above pics.

[wizarddeath]

What are you thinking then Mr Small? Higher then?

Catch up time - Monday was awesome for chest. With the addition some carbs to my pre work out, and then intra work out, it seems like my pumps last a bit longer after the gym, and also recover a bit better too. Then again, might be the drugs kicking in more also. Did 275 calories after chest on Monday. Sticking to my goals and everything. Coming in just a bit over 196.

However, Tuesday woke up sick. Either head cold of allergies. Got determined to goto the gym, but since it was back day thought I would test it with a pull up at home before I took my pre work out. One pull up gave me the sweats, and sent me coughing. Decided not worth it and stayed home to rest. Still ate pretty well. Met my protein goal, and was around 2k calories for the day.

Debating on trying back today still. I did make it to work, but feel pretty weak. Few people are saying I look paler than normal, maybe I just need to tan more. Going to see how I feel in the next few hours and might skip back this week to stay on track since my work out partner has already done back, or add back to shoulders tomorrow.

For some reason I always seem to get a bit sick around week 3 -4 of my cycles. Last time was for a few days, but wasn't as bad as this.

[wizarddeath]

Decided to man up and goto the gym on lunch, now I am for sure paying for it. Sooo tired. Good work out I think though, 4 x 5 with weighted pull ups, and got my last set at 40 lb dumbbell. I actually like my work gym for the fact they have the cool belt you can put around you waist to chain the dumbbell too. At my after hours gym I just have to grip it with my legs. Deads are killing me for some reason, not sure if its the cut or just my back losing from flexibility. I went from working sets of 315 on my last bulk, to working sets of 275 now, and actually had to switch to sumo stance too to help with back positioning and legs. My hamstrings are much leaner though I've noticed, so maybe I am losing some strength there. Also wasn't doing 40 lb weighted pull ups, and heavy pendlay rows before either though.

Decided to up my food for today and see how I feel. I figured if I am truely getting sick like last time, the thing that helped was training and the extra fuel for my body. Not competing and only here to impress myself, so.... had a gyro for lunch! Logged in MFP, and well see how I want to adjust dinner.

[Mr. Small]

Lower than 20%

[wizarddeath]

Ever since I was sick on Monday I have not been at my calorie goal, been around 2k a day. Weighed in at 194 yesterday, and thankfully back at 195.4 today. However, it was the start of week 3 of injections yesterday, so maybe its starting to work.

Shoulders were amazing at the gym yesterday. This makes the full round of routines where I have done lower overall sets, less rest more focus on the negatives of all moves. I can really tell a difference. I seem fuller during, and after the gym. Not sure if its the drugs, carbs pre/intra work out, or diet. Perhaps a combo of all things. Feeling my appetite come back though so will be for sure be eating to my allowed calories this weekend, my goal weight for Monday is 195 even so I should be on track.

Arms at work gym today went well also. Changed up my routine a bit since a guy here wanted to work out with me. Wasn't bad, he is more about strength and jerks with sways, while I am doing 10 lbs lighter with no elbow movement making sure I get my sets in. Still good, but my headphones not working kind of threw off my concentration a bit. It's the little things. Not to mention, a guy at working stopping me mid routine to ask how to prep for a max out. Felt good someone coming to me for advice though, and explained my routine as much as I could. Even spotted him for a few sets.

Updated pictures - Maybe down to 17% or so I think - These are flexed and in the AM, weighing in at 195.4.

[wizarddeath]

As side note, I have decided I have no lats at all. It's like someone removed them.... I can feel them press on bench press, dead lifts, etc. I can see them when I stand normally, but when I try to flex them they just puff and don't show up.

[wizarddeath]

Just a quick update!

I didn't fall off, I actually changed up and got a coach and instead of updating everything twice. I just went with his updates, and I think I made some huge progress. I am not sure if I am happy with my physique though, because I feel way to skinny, without the visible muscle I wanted. I think its just lacking muscle maturity(I hope anyway...) Like I am extremely happy with the weight I lost, but I feel really small so I think this has to do more with actually counting macros for just under 6 months now instead of just cramming as much food as I can in my face for the 5 months before that on a dirty bulk.

As well as, just doing whatever the popular routine was at the time before actually switching to hypertrophy routines in this past year. Like I said before, I've done Kris Getthins DTP twice now, and his body transformation plus whatever my bro friends set my split up as the few years before that. Just in short, I wish I knew what I know now about nutrition years ago with my proper goals. Doing two a days, and eating 1800 calories thinking I was going to get swole when I was 23 for months I am sure didnt help.


Anyway on to pictures!! What do you guys think? Coach says somewhere between 7-10%, caliper's say 6%(pfft), electrostatic says 9%..... I am realistically thinking 11% unless I am just now skinny fat....Pics below!! I am between 176-178 in these pics down from my start of 201 lbs. I think I didn't do to bad, however I will never use EQ for cutting again, the hunger it caused was HORRIBLE. I am not sure if its cause this was my first structured cut, but shit I felt like I could eat a house. I will also admit I broke diet ONCE in the whole 11 weeks, so I feel really good about that!


I am now reversing out from my cut, with a vacation coming up in a month so trying to get my metabolism back up and running in OT so I won't put it all back on. Plan on working out 3-4 times with weights, and doing the same amount of HIIT sessions while on vacation(Fiancee's idea not mine, so I am sure it will actually happen as opposed to it falling off.) The goal when I come back is to lean bulk and bring my legs and back up.... Maybe my chest too apparently, but more focus on legs and back. Current split is Legs, chest, back, arms, shoulders+hams. Most likely changing to Legs, chest, back, legs, shoulders+arms. Something along those lines as I actually not that disappointed in my arms.

[kelkel]

Wizard I'd say around 11% or so, maybe 12. You need to be patient as gains will come with time. And remember to cut the work load back and stick to basics.
Read the Diary and when done, jump in.

[oldnsedentary]

11 or 12, but much leaner than pics at the beginning of the thread in April.