My cut log
Thank you everyone that has welcomed me to the community and pushed me to do a log. I dont put much on the internet so this feels a bit un-natural.
Some backstory since im new here:
I am currently 28 years old, I weight 215 lbs, and I'm 6' tall. I have been active in the gym for about 8 years, minus some breaks for when I had each of my kids + injuries or whatever. I am a journeyman electrician and sometimes that means long days, that coupled with my long commute (1.5- 2.5 hours each way based on traffic conditions) sometimes forces me to skip gym days.
The only injury that can sometimes give me issues is I have some permanent ligament damage in my right shoulder + a deformed right rotator cuff due to a pretty nasty brawl I got into when I was around around 19 years old that hospitalized me. Short story there is that I used to love to fight and I jumped at any opportunity to do so. The difference in this specific situation was that we came with a way smaller group than they did, we brought a total of 4 of us and they had upwards of 20 and than what was suppose to be meet up to watch a 1 on 1 fight turned into a fucking moshpit basically.
I have never done any actual AAS but I have done SARMS; namely mk2866, mk677, and sr9009. I also have some yk11 still but I don't think I will use SARMS anymore. I believed the idea that no PCT or on cycle support was needed for mk2866, mk677, or sr9009 but now I've decided that's bs, but we will see for sure when I get my hormone test results back. A big question I have is, what's the best way/ place to get blood tests? And maybe a little cheaper? I got a $250 complete male hormone test from everlywell.
The Big Picture:
The plan here is to lose 10-15 lbs (or whenever I dont look/ feel like a bag of pudding anymore). Partially just to look better but mainly so that I have a less fatty start to the dbol cycle I want to run. Some time after I reach my cut goal, I will start a log for doing a dbol cycle. As of now my dbol cycle plan is to run Dbol (Geneza Pharm) 30MG per day, taken as three 10MG doses spaced throughout the day for 8 weeks with Arimidex (Geneza Pharm) 1MG through cycle to be ahead of the aromitization. I will add in the supplement "cycle support" by: Nutriissa for the extra organ protection. For PCT I have Enclo (Swiss Chems) 12.5 MG that I will plan to take for 4 weeks after the cycle is over.
*I am open for suggestions and discussion around if my dbol cycle plan is smart or what could be better/ smarter. I want to make sure I can bounce back to my natural hormone levels after the cycle/ PCT.
Anyways, I log all my food and workouts already so im hoping the information will be easy to transfer onto here.
Lift info:
I have a general pull/push/legs training setup for this cut. I get bored easily so I have 2 versions of each lift day. I am aiming for 5 days per week in the gym but it is summer and I have kids so sacrifices will be made (sacrificing gym time, not sacrificing the kids just to be clear
). I also increase weight and/ or Time under tension whenever the workout starts to be easy, so numbers here are based off whatever I did on the last day I did these exercises, but I will have updates throughout this log journey. I don't log warm up sets or most sets that don't go close to failure.
Pull day 1:
-Lat Pulldowns |Set 1: 100 lbs @ 1 minute 10 seconds/ 12 reps| Set 2: 125 lbs @ 1 minute/ 10 reps| Set 3: 130 lbs @45 seconds/ 8 reps
-Low Row |Set 1: 100 lbs @1 min/ 11 reps| Set 2: 105 lbs @ 50 seconds/ 10 reps| Set 3: 110 lbs @ 40 sec/ 8 reps|
-Back Fly Mach | 45 lbs @ 1 minute/ 10 reps| 50 lbs @ 50 sec/ 9 reps
-Cable Lat Pushdown | 50 lbs @ 50 sec/ 10 reps × 2
-Cable Curl | Set 1 & 2: 40 lbs @ 1 min/ 10 reps | Set 3: 40 lbs @ 50 sec/ 9 reps
-Hammer curl | I did this but did not track it, I usually do around 35 lbs
Push day 1:
-30° incline DB press | Set 1: 45 lbs @ 1 min/ 13 reps | Set 2: 50 lbs @ 1 min/ 9 reps | Set 3: 50 lbs @ 1 min/ 8 reps
-Decline Cable Fly | Set 1: 32.5 @ 1min/ 10 reps | Set 2: 37.5 @ 50 sec/ 8 reps
-Face Pulls | Set 1: 27.5 @ 1 min/ 10 reps | Set 2: 27.5 @ 1 min/ 9 reps
-Peck Deck Fly | Set 1: 100 lbs @ 1 min/ 10 reps | Set 2: 115 lbs @ 1 min/ 9 reps | Set 3: 115 lbs @ 50 sec/ 9 reps
-Tri Pushdown Mach | Set 1: 130 lbs @ 1 min/ 10 reps | Set 2: 130 lbs @ 45 sec/ 9 reps
-Tri kick backs | 7.5 @ 1 min/ 10 reps each arm x 2
Leg day 1:
-DB RDL | 30 lbs @ 1 min/ 9 reps | 35 lbs @ 1 min/ 8 reps
-Laying Leg Press | 270 lbs @ 1 min/ 11 reps | 360 lbs @ 45 seconds/ 9 reps | 450 lbs @ 42 sec/ 8 reps
- Ham Curl | 85 lbs @ 45 sec/ 9 reps | 85 lbs @ 50 sec/ 10 reps
-Leg extension | 85 lbs @ 33 sec/ 10 reps | 100 lbs @ 38 sec/ 13 reps | 115 lbs @ 38 sec/ 13 reps
- Ab work
Pull day 2:
-Seated Cabl Row | Set 1: 110 lbs @ 1 min/ 9 reps | Set 2: 120 lbs @ 45 sec/ 7 reps | Set 3: 120 lbs @ 45 sec/ 9 reps
-Chest supp High Row | Set 1: 60 lbs @ 50 sec/ 10 reps | Set 2: 60 lbs @ 50 sec/ 11 reps
-Asst Pullup | Set 1: 55 lbs @ 35 sec/ 3 reps | Set 2: 70 lbs @ 40 sec/ 4 reps
-Str8 bar Pushdown | Set 1: 45 lbs @ 1 min/ 12 reps | Set 2: 50 lbs @ 50 sec/ 9 reps
-Cable Curl | Set 1: 32.5 lbs @ 50 sec/ 12 reps | Set 2: 37.5 @ 44 sec/ 11 reps
-Cable Hammer | Set 1 & 2: 27.5 lbs @ 10 reps each arm/ 50 sec x 2
Push day 2: (did this today)
-30° Incline bench | Set 1: 135 lbs @ 55 sec/ 8 reps | Set 2: 145 lbs @ 52 sec/ 6 reps
-Cable Fly | Set 1: 32.5 lbs @ 50 sec/ 8 reps | Set 2: 32.5 lbs @ 43 sec/ 9 reps | Set 3: 32.5 @47 sec/ 9 reps
-Facepulls | Set 1: 30 lbs @ 52 sec/ 8 reps | Set 2: 30 lbs @ 47 sec/ 9 reps
-Tri Press Mach| Set 1: 150 lbs @ 52 sec/ 12 reps | Set 2: 150 lbs @ 54sec/ 12 reps
-15° DB Press | Set 1: 50 lbs @ 1min/ 9 reps | Set 2: 50 lbs @ 50 sec/ 7 reps
-Iso tri pushdown | 17.5 lbs 10 reps each arm x 2 at roughly 43 sec each arm
Leg day 2: Will happen Sunday or Monday
Diet info: The main goal is to stay under 2800 calories but stay full except for my fasting window 8pm-8am.
Aiming for 180-220G of protein; under 300G Carbs; up to 38G fiber; under 100G sugar; and under 80G of fat. So far the hardest thing is keeping the fat down and protein up.
We meal prep in my home so usually my lunch and dinner will be the same all week and I will update when I have this week's exact meal logged and macros figured out.
Every weekday breakfast is 1 packet of quaker protein oatmeal and 4 jimmy dean turkey sausage patties.
The weekend is a little less structured so
today's breakfast: 3 turkey sausage patties, 3 scrambled eggs, super greens drink, and 2 slices of turkey bacon = 460 Cal, 6G carb, 31G fat, 38G protein.
Today's lunch: spaghetti = 881 Cal, 78G Carbs, 39G fat, 47G protein
Today's after gym snack: half a cup of grapes, half a cup of strawberries, and a protein shake = 199 Cal, 20G Carbs, 0G fat, 26G Protein
Tonight's dinner will be: Beef Burgers (73/27) and brussels sprouts = 1,060 Cal, 38G Carbs, 73G fat, 54G protein
Today's macro Totals: 2600 Cal, 165G protein, 141G Carbs, 31G fiber, 143G fat
Supplements:
-Creatine (daily)
-Fish oil (daily)
-DIM (daily)
-Dymatize Iso 100 protein powder cocoa pebbles flavor (any day I'm low on protein)
-One a day mens (daily)
-Super Greens powder drink mix (once a week)
-Cycle Support by: Nutriissa (1/4 dose daily not on cycle, full dose daily on cycle)
-Psychotic by: Insane Labs (pre workout)
Thank you everyone that has welcomed me to the community and pushed me to do a log. I dont put much on the internet so this feels a bit un-natural.
Some backstory since im new here:
I am currently 28 years old, I weight 215 lbs, and I'm 6' tall. I have been active in the gym for about 8 years, minus some breaks for when I had each of my kids + injuries or whatever. I am a journeyman electrician and sometimes that means long days, that coupled with my long commute (1.5- 2.5 hours each way based on traffic conditions) sometimes forces me to skip gym days.
The only injury that can sometimes give me issues is I have some permanent ligament damage in my right shoulder + a deformed right rotator cuff due to a pretty nasty brawl I got into when I was around around 19 years old that hospitalized me. Short story there is that I used to love to fight and I jumped at any opportunity to do so. The difference in this specific situation was that we came with a way smaller group than they did, we brought a total of 4 of us and they had upwards of 20 and than what was suppose to be meet up to watch a 1 on 1 fight turned into a fucking moshpit basically.
I have never done any actual AAS but I have done SARMS; namely mk2866, mk677, and sr9009. I also have some yk11 still but I don't think I will use SARMS anymore. I believed the idea that no PCT or on cycle support was needed for mk2866, mk677, or sr9009 but now I've decided that's bs, but we will see for sure when I get my hormone test results back. A big question I have is, what's the best way/ place to get blood tests? And maybe a little cheaper? I got a $250 complete male hormone test from everlywell.
The Big Picture:
The plan here is to lose 10-15 lbs (or whenever I dont look/ feel like a bag of pudding anymore). Partially just to look better but mainly so that I have a less fatty start to the dbol cycle I want to run. Some time after I reach my cut goal, I will start a log for doing a dbol cycle. As of now my dbol cycle plan is to run Dbol (Geneza Pharm) 30MG per day, taken as three 10MG doses spaced throughout the day for 8 weeks with Arimidex (Geneza Pharm) 1MG through cycle to be ahead of the aromitization. I will add in the supplement "cycle support" by: Nutriissa for the extra organ protection. For PCT I have Enclo (Swiss Chems) 12.5 MG that I will plan to take for 4 weeks after the cycle is over.
*I am open for suggestions and discussion around if my dbol cycle plan is smart or what could be better/ smarter. I want to make sure I can bounce back to my natural hormone levels after the cycle/ PCT.
Anyways, I log all my food and workouts already so im hoping the information will be easy to transfer onto here.
Lift info:
I have a general pull/push/legs training setup for this cut. I get bored easily so I have 2 versions of each lift day. I am aiming for 5 days per week in the gym but it is summer and I have kids so sacrifices will be made (sacrificing gym time, not sacrificing the kids just to be clear
). I also increase weight and/ or Time under tension whenever the workout starts to be easy, so numbers here are based off whatever I did on the last day I did these exercises, but I will have updates throughout this log journey. I don't log warm up sets or most sets that don't go close to failure.Pull day 1:
-Lat Pulldowns |Set 1: 100 lbs @ 1 minute 10 seconds/ 12 reps| Set 2: 125 lbs @ 1 minute/ 10 reps| Set 3: 130 lbs @45 seconds/ 8 reps
-Low Row |Set 1: 100 lbs @1 min/ 11 reps| Set 2: 105 lbs @ 50 seconds/ 10 reps| Set 3: 110 lbs @ 40 sec/ 8 reps|
-Back Fly Mach | 45 lbs @ 1 minute/ 10 reps| 50 lbs @ 50 sec/ 9 reps
-Cable Lat Pushdown | 50 lbs @ 50 sec/ 10 reps × 2
-Cable Curl | Set 1 & 2: 40 lbs @ 1 min/ 10 reps | Set 3: 40 lbs @ 50 sec/ 9 reps
-Hammer curl | I did this but did not track it, I usually do around 35 lbs
Push day 1:
-30° incline DB press | Set 1: 45 lbs @ 1 min/ 13 reps | Set 2: 50 lbs @ 1 min/ 9 reps | Set 3: 50 lbs @ 1 min/ 8 reps
-Decline Cable Fly | Set 1: 32.5 @ 1min/ 10 reps | Set 2: 37.5 @ 50 sec/ 8 reps
-Face Pulls | Set 1: 27.5 @ 1 min/ 10 reps | Set 2: 27.5 @ 1 min/ 9 reps
-Peck Deck Fly | Set 1: 100 lbs @ 1 min/ 10 reps | Set 2: 115 lbs @ 1 min/ 9 reps | Set 3: 115 lbs @ 50 sec/ 9 reps
-Tri Pushdown Mach | Set 1: 130 lbs @ 1 min/ 10 reps | Set 2: 130 lbs @ 45 sec/ 9 reps
-Tri kick backs | 7.5 @ 1 min/ 10 reps each arm x 2
Leg day 1:
-DB RDL | 30 lbs @ 1 min/ 9 reps | 35 lbs @ 1 min/ 8 reps
-Laying Leg Press | 270 lbs @ 1 min/ 11 reps | 360 lbs @ 45 seconds/ 9 reps | 450 lbs @ 42 sec/ 8 reps
- Ham Curl | 85 lbs @ 45 sec/ 9 reps | 85 lbs @ 50 sec/ 10 reps
-Leg extension | 85 lbs @ 33 sec/ 10 reps | 100 lbs @ 38 sec/ 13 reps | 115 lbs @ 38 sec/ 13 reps
- Ab work
Pull day 2:
-Seated Cabl Row | Set 1: 110 lbs @ 1 min/ 9 reps | Set 2: 120 lbs @ 45 sec/ 7 reps | Set 3: 120 lbs @ 45 sec/ 9 reps
-Chest supp High Row | Set 1: 60 lbs @ 50 sec/ 10 reps | Set 2: 60 lbs @ 50 sec/ 11 reps
-Asst Pullup | Set 1: 55 lbs @ 35 sec/ 3 reps | Set 2: 70 lbs @ 40 sec/ 4 reps
-Str8 bar Pushdown | Set 1: 45 lbs @ 1 min/ 12 reps | Set 2: 50 lbs @ 50 sec/ 9 reps
-Cable Curl | Set 1: 32.5 lbs @ 50 sec/ 12 reps | Set 2: 37.5 @ 44 sec/ 11 reps
-Cable Hammer | Set 1 & 2: 27.5 lbs @ 10 reps each arm/ 50 sec x 2
Push day 2: (did this today)
-30° Incline bench | Set 1: 135 lbs @ 55 sec/ 8 reps | Set 2: 145 lbs @ 52 sec/ 6 reps
-Cable Fly | Set 1: 32.5 lbs @ 50 sec/ 8 reps | Set 2: 32.5 lbs @ 43 sec/ 9 reps | Set 3: 32.5 @47 sec/ 9 reps
-Facepulls | Set 1: 30 lbs @ 52 sec/ 8 reps | Set 2: 30 lbs @ 47 sec/ 9 reps
-Tri Press Mach| Set 1: 150 lbs @ 52 sec/ 12 reps | Set 2: 150 lbs @ 54sec/ 12 reps
-15° DB Press | Set 1: 50 lbs @ 1min/ 9 reps | Set 2: 50 lbs @ 50 sec/ 7 reps
-Iso tri pushdown | 17.5 lbs 10 reps each arm x 2 at roughly 43 sec each arm
Leg day 2: Will happen Sunday or Monday
Diet info: The main goal is to stay under 2800 calories but stay full except for my fasting window 8pm-8am.
Aiming for 180-220G of protein; under 300G Carbs; up to 38G fiber; under 100G sugar; and under 80G of fat. So far the hardest thing is keeping the fat down and protein up.
We meal prep in my home so usually my lunch and dinner will be the same all week and I will update when I have this week's exact meal logged and macros figured out.
Every weekday breakfast is 1 packet of quaker protein oatmeal and 4 jimmy dean turkey sausage patties.
The weekend is a little less structured so
today's breakfast: 3 turkey sausage patties, 3 scrambled eggs, super greens drink, and 2 slices of turkey bacon = 460 Cal, 6G carb, 31G fat, 38G protein.
Today's lunch: spaghetti = 881 Cal, 78G Carbs, 39G fat, 47G protein
Today's after gym snack: half a cup of grapes, half a cup of strawberries, and a protein shake = 199 Cal, 20G Carbs, 0G fat, 26G Protein
Tonight's dinner will be: Beef Burgers (73/27) and brussels sprouts = 1,060 Cal, 38G Carbs, 73G fat, 54G protein
Today's macro Totals: 2600 Cal, 165G protein, 141G Carbs, 31G fiber, 143G fat
Supplements:
-Creatine (daily)
-Fish oil (daily)
-DIM (daily)
-Dymatize Iso 100 protein powder cocoa pebbles flavor (any day I'm low on protein)
-One a day mens (daily)
-Super Greens powder drink mix (once a week)
-Cycle Support by: Nutriissa (1/4 dose daily not on cycle, full dose daily on cycle)
-Psychotic by: Insane Labs (pre workout)
