Protodrol recomp/cut on palumbo

[asto_86]

Day 23 of Protodrol
11/03/2009

Weight- 181.5lbs (+1.5)

Diet- Cut Diet 2000

Workout-

BACK and BICEPS

BACK

Warmup pullups
wide
10
8
8
6
4 total sets

close
8
8
2 total sets

Bent Rows: week 1 max- 185 x 8
135 x 15
205 x 8
205 x 7 DY style
205 x 8
4 total sets

T Bar Rows: week 1 max- 180 x 12
230 x 12
230 x 12
230 x 12
3 total sets

T bar rows close grip
230 x 12
1 total set

Hammer strength pulldowns: week 1 max- 120 x 12
160 x 12
160 x 12
160 x 12
3 total sets

Hammer strength dy low row: week 1 max- 140 x 12
160 x 12
180 x 12
200 x 12
3 total sets

Low cable row: week 1 max- 180 x 10
180 x 10
200 x 10
200 x 10
200 x 10
200 x 10
200 x 10
160 x 10 slow
7 total sets

BICEPS

Preacher curls: week 1 max- 55 x 9
65 x 8
65 x 7
65 x 7
3 total sets

DB Hammer Curl: week 1 max- 40 x 6
45 x 8
45 x 8
50 x 6
3 total sets

nautilus bicep curl: week 1 max: 50 x 10
50 x 12
65 x 12
65 x 10
65 x 10
65 x 10
65 x 10
50 x 10
7 total sets

PWO cardio.. OFF

AM 2 mile jog


Strength- always improving

Muscle fullness- havent looked flat since i started

Libido- normal

Energy- down from usual

Pump- felt huge!

Soreness- sore ass

Sides- none

Other Thoughts- I felt low on energy in the gym today. just kinda plowed through the workout. My thought is, and i didnt realize till after i was already back in my car, that I usually workout at 6 in the morning or 6 in the evening right after i take my protodrol. today i lifted at 2. Possibility that it was a factor.. i believe so. strength is still going up though. esp in back, biceps not so much

its late, im tired. peace till tomo

[asto_86]

Day 24 of Protodrol
11/04/2009

Weight- 181.5lbs (+1.5)

Diet- Cut Diet 2000

Workout-

DEADLIFT AND HAMSTRINGS

Deadlift: week 1 max- 225 x 6
185 x 15
275 x 6
275 x 6: lower back was on fire after this one.
225 x 6
4 sets

Stiff leg deadlift: didnt change the weight as I already went heavy with this earlier this week.
135 x 10
135 x 10
135 x 10
135 x 10
4 sets

Rack Lockout: week 1 max- 225 x 10
225 x 10
315 x 10
315 x 10
3 sets

Hammer strength lying leg curl: week 1 max- 125 x 8
140 x 8
140 x 8
140 x 8
150 x 6
4 sets

One leg leg curl standing: week 1 max- 50 x 10
60 x 10
60 x 10
75 x 8
75 x 8
4 sets

Seated leg curl: week 1 max- 110 x 10
125 x 10
140 x 10
140 x 10
155 x 8
4 sets

Lying leg curl Revisted: week 1 max- 50 x 21's
95 x 21's
1 set


PWO cardio: 45 minutes on treadmill

AM 2 mile jog


Strength- always improving

Muscle fullness- havent looked flat since i started

Libido- normal

Energy- better than yesterday

Pump- lower back was swole! lol.. nearly to the point of painful. but expected with deads and sldl's

Soreness- unnoticed

Sides- none

Other Thoughts- It was a good day today. got everything in. Thought about my pct a bit today. not sure how my energy is going to feel on it, but I have dialene 4x and CL's REDuction on hand. Maybe lean xtreme will have some energy producing components, but i dunno. For my lifting schedule during pct im going to go through my on cycle training with the weights updated to where I am. Going to do my best to shoot for the same reps, but if i can get more reps ill do it. If I reach 12 reps at any weight assigned a lower rep count, ill increase that the next week.

Gonna do shoulders and traps first thing tomorrow, then thatll be all for lifting this week. Will be cardio only on friday and saturday, sunday will be back to the lifting. my protodrol doesnt run out till wednesday i believe, which kinda sucks.. not sure what im gonna sunday through wed.. dont wanna start another week though if all my muscle groups wont be hit.
Probably do legs sunday, chest and tri monday, back and bi tuesday, and deads with traps and shoulders wednesday. thursday next week will be beginning PCT.. No idea what im gonna do thrusday hrough saturday though at the start of pct.. probably just cardio and give my muscles a 3 day recovery, then hit it HARD and get back on schedule that sunday.

anyways, enough talk.. time to sleep

[asto_86]

Day 25 of Protodrol
11/05/2009

Weight- 181.5lbs (+1.5)

Diet- Cut Diet 2000

Workout-

SHOULDERS

Smith shoulder press: week 1 max: 155 x 8
135 x 15
165 x 8
175 x 6
185 x 6
4 total sets

Hammer strength shoulder press: week 1 max: 140 x 6
110 x 12
155 x 8
165 x 6
3 total sets

Front raise: week 1 max: 45 x 8
40 x 12
50 x 10
60 x 8
70 x 6
4 total sets

Barbell upright rows: week 1 max: 110 x 6
100 x 10
110 x 6
115 x 6
115 x 6
4 total sets

Dumbbell lateral raise: week 1 max: 20 x 10
20 x 15
25 x 10
25 x 10
25 x 10
25 x 10
25 x 10
25 x 10
7 total sets

TRAPS

Dumbbell shrugs: week 1 max: 95 x 12
100 x 12 (biggest dumbells available)
100 x 12
100 x 12
100 x 12
Drop set
90 x 15
5 total sets

Barbell shrugs with 2 second pause at top: week 1 max: 185 x 6
185 x 12
225 x 6
245 x 6
265 x 6
4 total sets

REAR DELTS

Cable Rear Delts: week 1 max: 20 x 10
30 x 10
30 x 10
30 x 10
30 x 10
4 total sets

Cable rear delt row: week 1 max: 110 x 10
110 x 10
120 x 10
130 x 10
130 x 10
130 x 10
130 x 10
130 x 10
7 total sets

PWO: 30 mins on treadmill

AM 2 mile jog


Strength- always improving

Muscle fullness- havent looked flat since i started

Libido- normal

Energy- up

Pump- good shoulder pump

Soreness- unnoticed

Sides- none

Other Thoughts-This was the last day to really compare week 1 on protodrol, and the final full 4th week on protodrol. One can easily see that I saw strength gains all across the board, and keep in mind, on a serious cut. Very impressed.

[asto_86]

Friday, Saturday, and Sunday

Friday my diet stayed on point, Cut diet 2000..
Saturday I looked great! but felt kinda drained and a bit burnt out. SO, I took off. All day saturday and sunday involved no exercise, and no counting of calories. Completely enjoyed myself, and rewarded myself for the job well done. Ended it all on sunday at TGIF's with their brownie dessert topped with ice cream, it was fantastic.

Its monday now, Day 29 on protodrol. I looked at my pill bottle and I have enough to run on till wednesday evening. so 31 days total. Thursday will be day 1 of PCT

Just finished all my exercising for the day, about to update.

[asto_86]

Day 29 of Protodrol
11/09/2009

Weight- didnt check, but after this weekend I will assume 185+.. will look tomorrow after this stable day.

Diet- Cut Diet 2000

Workout-

Squats
135 x 10
250 x 5
250 x 5
250 x 5
250 x 5
135 x 10

Incline BP
135 x 10
215 x 5
215 x 5
215 x 5
215 x 5
135 x 10

BB Curl
70 x 10
100 x 5
100 x 5
100 x 5
100 x 5
70 x 10

Smith Shoulder Press
135 x 10
190 x 5
190 x 5
190 x 5
190 x 5
135 x 10

Leg Press
450 x 10
450 x 10
450 x 10

DB Flys
55 x 10
55 x 10
55 x 10

DB Hammer Curls
45 x 10
45 x 10
45 x 10

DB Lateral Raise
25 x 10
25 x 10
25 x 10

Leg EXT
200 x 12
200 x 12
200 x 12
200 x 12
200 x 12
200 x 12
200 x 12

Cable Crossovers
110 x 12
110 x 12
110 x 12
110 x 12
110 x 12
110 x 12
110 x 12

Cable Curls
70 x 12
70 x 12
70 x 12
70 x 12
70 x 12
70 x 12
70 x 12

Lateral to Front Raise
20 x 12
20 x 12
20 x 12
20 x 12
20 x 12
20 x 12
20 x 12

Hammer Str Double Crunch
90 x 10
120 x 5
120 x 5
120 x 5
120 x 5
90 x 10

Situps
10
10
10
10

74 TOTAL SETS!!!!

PWO: 30 mins on treadmill

AM 3 mile jog: FELT GREAT!!! FLEW THROUGH IT!

Strength- STILL improving

Muscle fullness- havent looked flat since i started

Libido- up

Energy- up

Pump- HUGE PUMP

Soreness- none

Sides- none

Other Thoughts- So the high energy and massive pump can be credited to taking off on my diet the past weekend, and recovering by not doing any exercise at all. Felt fantastic today!


This workout was a half body workout, all the anterior muscles. Tomorrow will be Posterior Muscles. Wednesday is last day on proto, I will only be doing cardio. Thursday is first day of PCT, I will only do cardio. Friday will be This exact workout again, saturday will be identicle to Tuesdays workout.

Monday next week will be the first full week of PCT in which case I will start at week 1 on proto workout and go through from there doing my best to maintain or increase strength. That monday I will also be on the Cut diet 1750.

PCT includes:
Nolvadex: 20/20/10/10 (does that sound right?)
Testabolan V2: 4/4/4/4
Lean xtreme:3/3/3/3
Cycle Support
Dialene 4x if i feel low on energy only
Vasocharge and xtend preworkout
xtend during workout
Continued use of the cut diet, dropping cals and incresing mileage in morning runs when a plateau is reached.

Thanks everyone for following so far!

[DrunkMuscle]

Hey man nice log and all.

But from 188 to 180 on Palumbo's diet how much bf% did you lose, and how many weeks did it take you to go from 188-180?

Thanks!

[asto_86]

Originally Posted by DrunkMuscle

Hey man nice log and all.

But from 188 to 180 on Palumbo's diet how much bf% did you lose, and how many weeks did it take you to go from 188-180?

Thanks!

It didnt take long actually, water weight flew off at first, id say 6lbs in 2 weeks for the water, then the last 2 in 2 weeks. So 4 weeks total to drop 8 on palumbo. Im liking the cut diet more though..


It's super late guys, got in a great workout today, 72 sets total!! but ill post it up tomorrow cause im beat.

[asto_86]

Day 30 of Protodrol
11/10/2009

Weight- 184 (+4lbs) keep in mind i took off over the weekend.. just water weight that is nearly gone

Diet- Cut Diet 2000

Workout-

Lying Leg Curl
140 x 10
155 x 5
170 x 5
170 x 5
170 x 5
140 x 10

Bent row DY style
135 x 10
205 x 5
225 x 5
225 x 5
225 x 5
135 x 10

Tricep Pressdown
160 x 10
190 x 5
190 x 5
190 x 5
190 x 5
160 x 10

DB Shrug w/2sec pause at top
90 x 10
100 x 5
100 x 5
100 x 5
100 x 5
90 x 10

SLDL
135 x 10
135 x 10
135 x 10

Pulldowns wide grip
170 x 10
170 x 10
170 x 10

Skullcrushers
90 x 10
90 x 10
90 x 10

DB Shrugs revisited
90 x 10
90 x 10
90 x 10

Glute machine
80 x 10
80 x 10
80 x 10

Low Cable Row
180 x 12
180 x 12
180 x 12
180 x 12
180 x 12
180 x 12
180 x 12

Dip Machine
200 x 12
200 x 12
200 x 12
200 x 12
200 x 12
200 x 12
200 x 12

Abductor superset with adductor
200/140 x 10
200/140 x 10
200/140 x 10

Rear Delt Row
130 x 12
130 x 12
130 x 12
130 x 12
130 x 12
130 x 12
130 x 12

Standing Calf Raise
225 x 10
225 x 10
225 x 10

Hyperextensions
25 x 10
25 x 10
25 x 10

72 TOTAL SETS!!!!

PWO: no cardio because this workout took 1.5 hours with only 30 sec rest periods.

AM 2 mile jog: very easy

Strength- STILL improving

Muscle fullness- havent looked flat since i started

Libido- up

Energy- up

Pump- HUGE PUMP

Soreness- could definitely feel sore abs and chest and quads

Sides- none

Other Thoughts- LAST LIFTING DAY ON PROTODROL!!!! wow, what a way to end it.. had a great workout. my strength was through the roof. 11/11 will be cardio only. about to post how it went down

[asto_86]

Day 31 of Protodrol LAST DAY!!!
11/11/2009

Weight- 183.5 (+4lbs) water weight from the weekend is still drifting away. I predict ill be back where I was at 181 by this weekend. Ya, it was worth it, lol

Diet- Cut Diet 2000

Workout-

AM
PLYOMETRICS X!

have the P90X dvds laying around. did it when I didnt have access to a gym at the end of summer. great workouts that really get you breathing and sweating. Did plyoX just to change it up.

Strength- I did suprisingly well on plyoX. definitely better than what I used to do it at.

Muscle fullness- havent looked flat since i started

Libido- up

Energy- up

Pump- thighs were pumped

Soreness- Chest and abs still sore, dont notice much else.. mild back

Sides- none

Other Thoughts- So this was the last day, bottle is officially empty and I start PCT tomorrow. ONLY doing cardio, im thinking of putting in the kenpoX disc for it. Then Friday and Saturday it's back in the gym.

[asto_86]

PCT STARTS HERE!!!

So I decided to use reversitol, lol, I know I said I was gonna use Nolva or Clomid.. I have both in the closet and decided to save it for my Havoc log.. maybe.. or sell it if I end up really liking the reversitol. Decided to go back to Reversitol bc I am not shut down at all. Libido is up, testicles are normal size, Ive experienced zero sides.. reversitol will be perfect i think.

PCT
Reversitol: 3/2/2/1
TestabolanV2: 4/4/4/4
Lean Xtreme: 0/0/3/3/3/3
Cycle Support: 2/2/2/2
Orange Triad: 6/6/6/6/6/6/6/6..... forever

Nolvadex and Clomid both on hand

PREWORKOUT
Scivation Vasocharge
Scivation Xtend

DURING WORKOUT
Scivation Xtend

DIET
Scivation Cut Diet 2000>

OTHER SUPPS
fish and flax oil
taurine
Scivation Solution 5
Lean Pro Matrix
Scivation Dialene 4x

[asto_86]

Day 32: DAY 1 OF PCT 3 Reversitol and 4 TV2
11/12/2009

Weight- 182 (+2lbs) told ya the water weight would come off quickly

Diet- Cut Diet 2000 + refeed

Workout-

AM
Kenpo X!

have the P90X dvds laying around. did it when I didnt have access to a gym at the end of summer. great workouts that really get you breathing and sweating. Did kenpox just to change it up.

Strength- KenpoX..

Muscle fullness- havent looked flat since i started

Libido- normal

Energy- down

Pump- none really

Soreness- abs still sore

Sides- none

Other Thoughts- So day 1 of PCT and my energy was down.. however I believe this is because I havent had a direct source of carbs since sunday. Tonight is a refeed, so tomorrow should be good to go with my anterior muscle workout.

SOO glad it's finally the weekend. Gonna lift, relax, and watch some It's always sunny in phili.

[asto_86]

Day 33- Day 2 of PCT
11/13/2009

Weight- 182 (+2)

Diet- Cut Diet 2000

Workout-

Squats
135 x 10
250 x 5
250 x 5
250 x 5
250 x 6
135 x 10

Incline BP
135 x 10
205 x 5- meant to do 215 but forgot the 5's
215 x 5
215 x 5
215 x 5
135 x 10

BB Curl
70 x 10
100 x 5
100 x 5
100 x 5
100 x 5
70 x 10

Smith Shoulder Press
135 x 10
190 x 5
190 x 5
190 x 5
190 x 9- went all out
135 x 10

Leg Press- was easy peasy
450 x 10
450 x 10
450 x 10

DB Flys
55 x 10
55 x 10
55 x 10

DB Hammer Curls
45 x 10
45 x 10
45 x 10

DB Lateral Raise
25 x 10
25 x 10
25 x 10

Leg EXT- can you say absolute hell?
200 x 12
200 x 12
200 x 12
200 x 12
200 x 12
200 x 12
200 x 12

Cable Crossovers
110 x 12
110 x 12
110 x 12
110 x 12
110 x 12
110 x 12
110 x 12

Cable Curls
70 x 12
70 x 12
70 x 12
70 x 12
70 x 12
70 x 12
70 x 12

Lateral to Front Raise- back to hell again
20 x 12
20 x 12
20 x 12
20 x 12
20 x 12
20 x 12
20 x 12

Hammer Str Double Crunch- I can barely move that 120.. takes everything I got and can budge it after the 5th one
90 x 10
120 x 5
120 x 5
120 x 5
120 x 5
90 x 10

Situps
12
10
10
10

74 TOTAL SETS!!!!

PWO: 30 mins on treadmill



AM 2 mile jog: nice and easy, got a new app for my iphone that uses the gps to track everything i wanted to know about my runs (time, distance, speed, cals burned).. love it! runkeeper

Strength- STILL improving

Muscle fullness- havent looked flat since i started

Libido- up

Energy- waaaay up

Pump- HUGE PUMP!!! VASOCHARGE, WELCOME BACK TO MY LIFE!!

Soreness- ABS STILL A TAD SORE!! crazy, never worked them life a regular muscle group, ie max weight for 4 sets of 5.. kills em! recommend everyone try it out.

Sides- none

Other Thoughts- I kicked ass in the gym today. I felt fantastic! probably the best workout Ive had this cycle. vasocharge and xtend preWO was awesome.

When I woke up this morning i was SOOOO hungry!! anyone else feel this from reversitol?? This next 4 weeks of my cut is going to get sick!! Im pumped and ready to go!!

Tomorrow is posterior muscles, same as tuesday workout.. gonna kill the back!

[ONtop888]

Originally Posted by asto_86

Day 33- Day 2 of PCT
11/13/2009

Weight- 182 (+2)

Diet- Cut Diet 2000

Workout-

Squats
135 x 10
250 x 5
250 x 5
250 x 5
250 x 6
135 x 10

Incline BP
135 x 10
205 x 5- meant to do 215 but forgot the 5's
215 x 5
215 x 5
215 x 5
135 x 10

BB Curl
70 x 10
100 x 5
100 x 5
100 x 5
100 x 5
70 x 10

Smith Shoulder Press
135 x 10
190 x 5
190 x 5
190 x 5
190 x 9- went all out
135 x 10

Leg Press- was easy peasy
450 x 10
450 x 10
450 x 10

DB Flys
55 x 10
55 x 10
55 x 10

DB Hammer Curls
45 x 10
45 x 10
45 x 10

DB Lateral Raise
25 x 10
25 x 10
25 x 10

Leg EXT- can you say absolute hell?
200 x 12
200 x 12
200 x 12
200 x 12
200 x 12
200 x 12
200 x 12

Cable Crossovers
110 x 12
110 x 12
110 x 12
110 x 12
110 x 12
110 x 12
110 x 12

Cable Curls
70 x 12
70 x 12
70 x 12
70 x 12
70 x 12
70 x 12
70 x 12

Lateral to Front Raise- back to hell again
20 x 12
20 x 12
20 x 12
20 x 12
20 x 12
20 x 12
20 x 12

Hammer Str Double Crunch- I can barely move that 120.. takes everything I got and can budge it after the 5th one
90 x 10
120 x 5
120 x 5
120 x 5
120 x 5
90 x 10

Situps
12
10
10
10

74 TOTAL SETS!!!!

PWO: 30 mins on treadmill



AM 2 mile jog: nice and easy, got a new app for my iphone that uses the gps to track everything i wanted to know about my runs (time, distance, speed, cals burned).. love it! runkeeper

Strength- STILL improving

Muscle fullness- havent looked flat since i started

Libido- up

Energy- waaaay up

Pump- HUGE PUMP!!! VASOCHARGE, WELCOME BACK TO MY LIFE!!

Soreness- ABS STILL A TAD SORE!! crazy, never worked them life a regular muscle group, ie max weight for 4 sets of 5.. kills em! recommend everyone try it out.

Sides- none

Other Thoughts- I kicked ass in the gym today. I felt fantastic! probably the best workout Ive had this cycle. vasocharge and xtend preWO was awesome.

When I woke up this morning i was SOOOO hungry!! anyone else feel this from reversitol?? This next 4 weeks of my cut is going to get sick!! Im pumped and ready to go!!

Tomorrow is posterior muscles, same as tuesday workout.. gonna kill the back!

Any pic updates?

[asto_86]

Originally Posted by ONtop888

Any pic updates?

ive got some, but ive peen posting with my iphone lately and cant figure how to post pics with it. When i get my netbook back I'll definitely get pics up

[asto_86]

Day 34: 3 of PCT
11/14/2009

Weight- 181 (+1lbs) back to where I was a week ago.. great to know that come thanksgiving I can enjoy my meal with the fam and it'll only take less than a week to be where I was before.

Diet- Cut Diet 2000


Workout-

Lying Leg Curl
140 x 10
170 x 5
170 x 5
170 x 5
170 x 5
140 x 10

Bent row DY style
135 x 10
225 x 5
225 x 5
225 x 5
225 x 5
135 x 10

Tricep Pressdown
160 x 10
190 x 5
190 x 5
190 x 5
190 x 7
160 x 10

BB Shrug w/2sec pause at top
185 x 10
225 x 5
225 x 5
225 x 5
225 x 5
185 x 10

SLDL
135 x 10
135 x 10
135 x 10

Pulldowns wide grip
170 x 10
170 x 10
170 x 10

Skullcrushers
90 x 10
90 x 10
90 x 10

DB Shrugs
100 x 10
100 x 10
100 x 10

Glute machine
80 x 10
80 x 10
80 x 10

Low Cable Row
180 x 12
180 x 12
180 x 12
180 x 12
180 x 12
180 x 12
180 x 12

Dip Machine
200 x 12
200 x 12
200 x 12
200 x 12
200 x 12
200 x 12
200 x 12

Abductor superset with adductor
200/140 x 10
200/140 x 10
200/140 x 10

Rear Delt Row
130 x 12
130 x 12
130 x 12
130 x 12
130 x 12
130 x 12
130 x 12

Standing Calf Raise
225 x 10
225 x 10
225 x 10

Hyperextensions
25 x 10
25 x 10
25 x 10

72 TOTAL SETS!!!!

PWO: no cardio because this workout took 1.5 hours with only 30 sec rest periods. was sweating my ass off

AM 5k jog: 30 minutes

Strength- STILL improving

Muscle fullness- havent looked flat since i started

Libido- up.. had a sex dream, woke up with wood, lol.. id say libido is up

Energy- waay up.. lovin vasocharge

Pump- nice pump through the back

Soreness- abs sore, chest a lil

Sides- none

Other Thoughts- Tomorrow im only doing my run in the morning, minimum of 4 miles, gonna try for 6. Going to take my vasocharge and xtend before to give me a bit of a pick me up.

Last day of the cut diet 2000. Tomorrow is Cut Diet 1750 + refeed.

For those wondering what that looks like.. here ya go.

Cut Diet 1750

PreWO- 2 scoops Vasocharge, 2 scoops Xtend

During Workout- 7 scoops Xtend

Meal 1
4 eggwhite eggbeaters
1 whole egg
8oz Asparagus
12 almonds
99g Blueberries
P: 35 C:25 F:15

Meal 2
5oz Grilled Chicken Breast
6oz raw Broccoli or Grean beans
12 amonds or 20g Peanut Butter
P: 35 C: 10 F:10

Meal 3
4 scoops Scivation Solution 5
P: 42 C:10 F: 15

Meal 4
5oz Grilled Chicken Breast
6oz raw Broccoli or Grean beans
12 amonds or 20g Peanut Butter
P: 35 C: 10 F:10

Meal 5
5oz Grilled Chicken Breast
6oz raw Broccoli or Grean beans or 8oz asparagus
12 amonds or 20g Peanut Butter
P: 35 C: 10 F:10

Meal 6
5oz Grilled Chicken Breast
3oz raw Broccoli or Grean beans or 4oz asparagus
6 amonds or 10g Peanut Butter
99g Blueberries
P: 35 C: 25 F:5

Protein - 214g = 856 Calories, Carbohydrates (Not including carbohydrate refeed night) - 85g = 340 Calories, Fat - 65g = 585 Calories
Total Calories - 1781 Calories NON-Carbohydrate night
Total Calories - 2236 Calories - Carbohydrate night

Every 18th meal is the carb meal. It is the last meal and it replaces meal 6.

The Carb Meal MUST be eaten in this order.
12oz asparagus or 9oz green beans - 15 carbohydrates
1/2 cup of oatmeal - 30g carbohydrates
99g blueberries - 15g carbohydrates
12 almonds - 10g fat
8oz sweet potato - 60g carbohydrates
20g peanut butter - 10g fat

120g carbohydrates - 480 Calories, 20g fat - 180 Calories

[asto_86]

ok guys, I think I'm going to delay the Cut Diet 1750 for now bc as of this morning my weight when I always weigh, after morning piss, was
179.5

The cut diet 2000 has dropped me 2 lbs since last week on PCT. I look great and took some quick measurements so I can compare next week Sunday morning to see if I should cut or not.

Skin folds- I use proper technique and have been tested on the use of my fat calipers in class. So I know I'm doing it right.. However, feel that I am truely not this low.. BUT on the bright side, I always measure the same, and this is the lowest I have ever been. HOWEVER, I am positive that I am not sub 6%. Pics will prove this. I am happy to see that im the leanest Ive ever been though. in my avatar i pinched something like a 7, 10, 11.. so we'll see.

11/15/09
Chest: 5mm
Abdomin: 7mm
Thigh: 9mm
Body Fat% = 5.46

Circums
Chest: 43"
Shoulders: 48"
Waist at naval: 30"
Biceps: 13.5" relaxed, 15" flexed
Thigh: 22.5"
Calf: 14.5"
Forearm: 11.5"

My inches are the exact same from 09/06/09.. but im 4lbs lighter now. Very interesting.
So in exactly 1 week I'll do this again. Any improvements at all will send me to the Cut Diet 1750, but for now I'm gonna give 2000 another week.


EDIT

forgot to mention!!!
the electronic scale I have posted me at 11.5% bodyfat, on page 2 of this log it said i was 10%, lol... So as you can see there is a margin of error somewhere. I definitely would consider myself something from 8-10. worth noting i believe. time for breakfast

[asto_86]

Here's a quick pic with the iPhone.. Found a way to upload with a photobucket app. Terrible lighting, but you guys get an idea atleast where I'm at


and here's my favorite meal of the day

8oz asparagus
6oz chicken breast
99g blueberries
12 almonds

enjoy!

Time for the long run of the week!!

[asto_86]

Day 35: 4 of PCT
11/15/2009

Weight- 179.5!! (-.5lbs)

Diet- Cut Diet 2000 + refeed


Workout-

6 MILE JOG!!!
TIME: 1:02:30!
CALORIES BURNED: 850!


Strength- STILL improving

Muscle fullness- havent looked flat since i started

Libido- normal

Energy- up after vasocharge

Pump- just running today

Soreness- abs sore, chest a lil, back a lil

Sides- none

Other Thoughts-
Wow! just got back from my long run for the day... 6 miles!!! ended strong too with the last mile in 8:50! I was very pleased with my performance as I was only expecting about 5. havent ran over 3 in a loooong time. This week my total mileage was 20 miles total at about 3hours and 45 minutes total. this includes walking on the treadmill. Next week im going to shoot for 22!
PreRun: 2 scoops vasocharge, 2 scoops xtend = perfection!
PostRun: meal 4

excited about the refeed tonight!

[asto_86]

Day 36: 5 of PCT
11/16/2009

Weight- 179.5lbs (-.5) very nice considering a had the refeed last night

Diet- Cut Diet 2000

Workout- week 1 day 1
QUADS

Leg Extension- week 1 max: 125 x 10
200 x 15
200 x 15
200 x 15
220 x 10
4 total sets

Squats- week 1 max: 185 x 6
135 x 10
260 x 6
260 x 6
260 x 6
260 x 6
5 total sets

Barbell Lunges- week 1 max: 95 x 10
135 x 10
135 x 10
135 x 10
3 total sets

Smith Squats- week 1 max: 185 x 10
250 x 8
260 x 8
275 x 8
250 x 10 rest pause
4 total sets

Leg Press- week 1 max: 360 x 10
360 x 15
450 x 12
500 x 10
500 x 10
500 x 10
500 x 10
500 x 10
7 total sets

Stiff leg deadlifts: max lift week 1- 225 x 8
135 x 12
225 x 12
245 x 8
265 x 6
4 total sets

Hammer strength stiff leg deadlift: max lift week 1- 225 x 10
275 x 10
275 x 10
275 x 10
3 total sets

Lying Leg curl:max lift week 1- 110 x 8; 21's: 50lbs
140 x 10
150 x 8
155 x 7
21's: 105lbs
4 total sets

Standing leg curl: max lift week 1- 45 x 8
75 x 8
75 x 8
75 x 8
3 total sets

Glute Machine: max lift week 1- N/A
80 x 10
80 x 10
90 x 10
3 total sets

Abductor: max lift week 1- 120 x 15
200 x 15
200 x 15
200 x 15
3 total sets

Adductor: max lift week 1- 120 x 15
150 x 15
150 x 15
150 x 15
3 total sets

Leg press calf raise: max lift week 1- 360 x 10
450 x 10
450 x 10
450 x 10
3 total sets

Standing calf raise: max lift week 1- 275 x 12
225 x 12
275 x 12
315 x 12
3 total sets

Seated calf raise: max lift week 1- 45 x 15
135 x 15
135 x 15
135 x 15
135 x 15
135 x 15
135 x 15
135 x 15
7 total set

58 sets!

PWO: 30 mins on treadmill 0 incline and 3 mph = 1.5 miles

AM 2mile jog: 20 minutes - cooooold

Strength- STILL improving

Muscle fullness- havent looked flat since i started

Libido- normal

Energy- waay up.. always lovin vasocharge

Pump- great leg pump

Soreness- felt fresh

Sides- none

Other Thoughts- So it's back to the begining of this 4 week training cycle. week one day one with reversitol instead of protodrol, and my goodness are the numbers up this week

I want to add how fantastic I feel! Not fatigued at all, motivated out of my mind! loving my body, loving the strength, loving the aerobic capacity im building.

A note on the running:
So Im a Health and Exercise Science major at OU and Ive basically taken every class they have to offer, taking the capstone in the spring and off to pharmacy school. In my Principles of endurance training program design class we spent a day testing VO2 maxes on select individuals in the class.
For those that don't know, a VO2 max test grades your body's ability to utilize oxygen in the muscles being worked. The number indicating your VO2 is basically a number telling you how aerobically fit you are. The average male's VO2 is btw 35 and 45, elite athletes are around 65-85. A dog's VO2 is 120 and Lance Armstrong's is like 88-92.
So one of the students we tested happened to be a track athlete for OU, a runner. I dont know what event he ran, but I was very impressed. We tested him on a treadmill, starting at a 0% incline and 5 mph. slowly we adjust the speed every couple minutes till a max speed of 11.3 mph is reached. When he was still unphased at that speed we maintained the speed and added incline every couple minutes. He got up to a 7% incline before finally tapping out at that speed. His VO2 was a 66.
I cannot run at 10mph for longer than a minute, he ran at over 10mph with an incline for over 10 minutes. I want to be able to do something like that, but be muscular as well. this guy only ran.. and looked like a bird, lol.. but damn.

So I want to run a marathon.. lol.. i guess is the moral of the story. im not going to increase my PWO cardio, just my AM runs. I learned in class that running alone increases the size of type 1 muscle fibers but decreases type 2 (the kind we are all trying to build. Lifting alone increases the size of both, but renders you to be a land monster that can't run for shat. DOING BOTH shows no change in type 1 size and an increase in type2. so im going to do both and have the best of both worlds.

that's my story and im sticking to it.

[asto_86]

Day 37: 6 of PCT
11/17/2009

Weight- 178lbs (-2) damn, lol.. not sure where that went.. but i am lookin gooooood

Diet- Cut Diet 2000

Workout- week 1 day 2
chest and triceps

Incline bench press: max lift week 1- 185 x 8
135 x 15
205 x 8
205 x 8
205 x 6
135 x 10
5 total sets

Dumbbell flys: max lift week 1- 45 x 8
45 x 12
50 x 10
55 x 8
60 x 8
4 total sets

Nautilus bench press: max lift week 1- 200 x 6
185 x 10
215 x 6
200 x 7
200 x 5
4 total sets

Nautilus Machine fly: max lift week 1- 110 x 8
95 x 12
125 x 10
140 x 8
155 x 8
4 total sets

Cable crossovers: max lift week 1- 95 x 12
110 x 12
110 x 12
110 x 12
110 x 12
110 x 12
110 x 12
110 x 12
7 total sets

TRICEPS

Tricep pressdowns: max lift week 1- 140 x 8
140 x 15
160 x 12
180 x 8
180 x 8
4 total sets

Skullcrusher and press: max lift week 1- 65 x 8
70 x 12
90 x 8
100 x 6
3 total sets

Dip machine: max lift week 1- 95 x 15
200 x 12
200 x 12
200 x 12
200 x 12
200 x 12
200 x 12
200 x 12
7 total sets

PWO: 30 mins on treadmill 0 incline and 3 mph = 1.5 miles

AM 3mile jog: 30 minutes - cooooold

Strength- STILL improving

Muscle fullness- havent looked flat since i started

Libido- normal

Energy- It was up this morning for the workout.. but after, i was beat

Pump- chhest and tri's were swole

Soreness- During my run, wasnt phased. after, in the gym I could feel the soreness setting in. now, im quite tender from the waist down. Atleast im off for all things cardio tomorrow!!!

Sides- none

Other Thoughts- tomorrow is back and bi's with a carbohydrate refeed before bed. i cant wait.

last night I didnt sleep worth a damn. was in bed with the lights out at 10pm.. hour later was still layin there. woke at 1am, then 3.. didnt fall asleep after that. got up at 5.30 when the alarm went off. hopefully ill sleep better tonight.

[asto_86]

ps...
someone gimme a shout it's getting lonely in here, lol

[ONtop888]

Feedback: You got ridiculously ripped, congrats on the progress. Def look fuller. How was the strength gains on proto? Did you go up in lifts at all, even though you were cutting? I can only imagine how 11 oxo + proto would work..........!

Hows PCT going brotha? You got me pumped to run some proto.

[asto_86]

Originally Posted by ONtop888

Feedback: You got ridiculously ripped, congrats on the progress. Def look fuller. How was the strength gains on proto? Did you go up in lifts at all, even though you were cutting? I can only imagine how 11 oxo + proto would work..........!

Hows PCT going brotha? You got me pumped to run some proto.

oh dude.. check my last 2 workouts!! ive got the week 1 lift for each workout posted so you can see the strength gains.. unreal man.
for example.. legpress, instead of 360 im doin 500.. all my lifts have gone up immensely.

SERIOUSLY, READ THE LAST 2 WORKOUTS!! youll see what the strength results thus far. both of those workouts are a week into pct, which is going fantastic..

Thanks dude! keep checkin for updates

[asto_86]

Day 38: 7 of PCT
11/18/2009

Weight- 178lbs (-2)

Diet- Cut Diet 2000 + refeed

Workout-

BACK and BICEPS

BACK

Warmup pullups
When I arrived at the gym this morning it was closed due to a power outage.. i had vasocharge and xtend already pumping through my veins and needed to do something... so I went home and attacked the pullup bar

10 x 10 with 1 minute rest periods

Bent Rows: week 1 max- 185 x 8
135 x 15
225 x 8
225 x 8
225 x 8
4 total sets

T Bar Rows: week 1 max- 180 x 12
230 x 12
250 x 12
270 x 12
3 total sets

T bar rows close grip
270 x 12
1 total set

Hammer strength pulldowns: week 1 max- 120 x 12
160 x 12
160 x 12
160 x 12
3 total sets

Hammer strength dy low row: week 1 max- 140 x 12
200 x 10
200 x 10
200 x 10
3 total sets

Low cable row: week 1 max- 180 x 10
200 x 10
200 x 10
200 x 10
200 x 10
200 x 10
200 x 10
200 x 10
7 total sets

BICEPS

Preacher curls: week 1 max- 55 x 9
65 x 8
65 x 8
65 x 7
3 total sets

DB Hammer Curl: week 1 max- 40 x 6
45 x 8
50 x 8
55 x 6
3 total sets

cable curl
70 x 12
70 x 12
80 x 10
90 x 10
100 x 10
110 x 10
120 x 10
7 total sets

Swiss Ball Plank
70 seconds
40 seconds
30 seconds
superset with
Situps
25
15
15
6 total sets

46 sets total

PWO cardio.. OFF

Strength- always improving

Muscle fullness- havent looked flat since i started

Libido- normal

Energy- up

Pump- felt huge!

Soreness- sore ass!!

Sides- none

Other Thoughts- great workout today when the gym finally opened. 1 week down of pct and everything is going great.

tomorrow
1 reversitol 2tv2 am
1 reversitol 2tv2 pm

[asto_86]

Day 39: 8 of PCT
11/19/2009

Weight- 180lbs

Diet- Cut Diet 1750

Workout-
Lifting: off

AM 3 mile run: 30 minutes

Strength- off day

Muscle fullness- havent looked flat since i started

Libido- normal

Energy- low

Pump- off day

Soreness- sore ass!!

Sides- none

Other Thoughts- Today was a day off from the gym, tomorrow is deads and hamstrings.
felt unusually tired all day today. just wanted to take a nap. Didnt really have anything to be too awake for though so its ok. went ahead and dropped to the cut diet 1750.
Had a good run this morning! tomorrow morning is 2 miles then a day off, then 6 miles. Ive been popping some extra vitamin C as i have a mild cold.. nothing too bad, just every once in a while my nose will need a blow and Ill cough a few times throughout the day.

[nath123]

hey
nice log very interesting you made some sick results show some intense dedication. IM currently doing Palumbo diet but i changed it i carb up every other day 56g carbs post workout(torrent) hoping that will help maintain muscle while still losing fat at acceptable rate. IM also running resveritrol loving it with bioforge. Are you going to get blood work done to make your liver okay? since you didnt use any cycle support

[asto_86]

Hey thanks man!
Actually I did use cycle support. I might have forgotten to say that I decided to go ahead and use it at noon everyday.. Could be hiding somewhere in all those posts.
I've been using ai's cycle support since day one and will keep using till I run out of reversitol. I've seen no problems taking the way I have with protodrol. No I never planned on bloodwork.. I may though just out of curiousity, but I am confident I will be a-ok.
Good luck with your goals dude!

[nath123]

thank you im hoping to hit 8% in the 150's currently 166.6lb unsure bf prob 15-18%. What kind of carido did you perfer for the diet high intensity or low intensity? tossing the idea of 20min every day high intensity or 45min low intensity off days 25min on days?

[asto_86]

I prefer low intensity... High intensity once a week.
I'm currently just following a beginners marathon training program. Mileage increases weekly, intervals once per week.. I think it's been working great

[asto_86]

Day 40: 9 of PCT
11/20/2009

Weight- 178lbs (-2)

Diet- Cut Diet 1750

Workout-

DEADLIFT AND HAMSTRINGS

Deadlift: week 1 max- 225 x 6
135 x 15
275 x 6
315 x 6
315 x 6
4 sets

Stiff leg deadlift
185 x 10
185 x 10
185 x 10
185 x 10
4 sets

Rack Lockout: week 1 max- 225 x 10
315 x 10
315 x 10
315 x 10
3 sets

Hammer strength lying leg curl: week 1 max- 125 x 8
150 x 8
150 x 8
150 x 8
155 x 6
4 sets

One leg leg curl standing: week 1 max- 50 x 10
75 x 10
75 x 10
75 x 10
75 x 10
4 sets

Seated leg curl: week 1 max- 110 x 10
140 x 10
155 x 10
155 x 10
155 x 10
4 sets

Lying leg curl Revisted: week 1 max- 50 x 21's
105 x 21's
1 set


PWO cardio: 30 minutes on treadmill

AM 2 mile jog


Strength- always improving

Muscle fullness- havent looked flat since i started

Libido- normal

Energy- better than yesterday

Pump- felt thick

Soreness- unnoticed

Sides- none

Other Thoughts- refeed tomorrow!