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❄️❄️ Winter is for Cutting ❄️❄️ --- WED ↔️ AA Solutions (Non-Sponsored)

SB Labs
WED said:
I did ULxPPL and liked it better than straight UL. I'm probably split between PPL and ULPPL as my favorite splits.

Might look at ULPPL and move some Arms work to leg day. Haven't seen that but it's interesting
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Yea I hit biceps sometimes 4x/wk if the frequency allows and keep it to 2 sets. Very customizable
 
GasmanX said:
Yea I hit biceps sometimes 4x/wk if the frequency allows and keep it to 2 sets. Very customizable
Click to expand...
That's one thing I was actually planning on doing on this possible 4 day splilt.

I'm still hitting major muscles 2x in a 5 day period (so 2x in a rolling week), but then I can do like 2 sets of of Tri on a Chest day, same with Bi on Back Day, then more on the dedicated Arms session. So effectively hitting them 3x in a week.
 
Week 9 Day 5 - LEGS

Due to some work meetings early I lifted at 530. Lil test run of what I want to do when I transition to a cut. Wasn't bad. PWO, fluid, pacing around the house for 15 minutes and I was pretty awake and ready to go. Intensity seemed fine. Put a lil extra ECAA in my PWO to help. Might play around with some more creatine, some studies have shown increased alertness and cognitive function in sleep deprived individuals. Getting 7hrs, but anything can help.

Ate some CoR and Whey for a lil post workout meal, then hit Planet Fitness after I got my son to school.

Maybe it was legs, but usually I can rock out 45 min on the stairmill at consistent level 5 with some intervals at 7-8 then a ascending 1min level increase (6, 7, 8, 9, 10, 11) to end it before a few minute cool down at 3-4. Fuck fuck I was sucking wind at 30min and HR pumping. I'm going to try to swap my walk/cardio and lift next week and see how it goes for non-leg days. My wife is traveling so I can't walk anyways w/ the boy at home solo.

🐔 Macros. Was perfect (Was). 3750 282p, 459c, 70f. Then I ordered Jeni's 🍦 as I watch some Game of Thrones. Fuck me, but that shit was fire. I've also :poop: 'd 3x this morning.
🚶‍♂️ Steps: Got 14,000 steps in. Probably a little more b/c I forgot to put my watch on for the first half of the morning
🧗‍♂️ Cardio was good. Stairmill at 30 and then incline walk at 2.8mph around 10-12 incline and kept the HR up after getting off the stairmill
🦿 Leg Day. Ran out of time and didn't get to do my last exercise. One drawback about 1st thing in the AM. My large cuffs suck and the velcro was wearing out so kinda fucked up my adduction set up. Should have some new ones before my next legs day. Got a new pair of cuffs too just in case.

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Week 9 Day 6

Just too much going on today. Son had a practice, had house shit I needed to get done. Lifted this morning, but lagging on steps and/or cardio

Lifting was the highlight. Got 180 on Chest Supported T Bar Row with good form. Happy about that

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Week 10 Day 1

Chest Day, single dad'ing it all week so having to lift 1st thing in the morning. It'll be a good test run for when I transition to a cutting phase in 4-5 weeks.

🐔 Macros: 3401. 278, 392, 64 -- Pretty spot on today. I'm tuning each meal at the start of the day to hit the targets
🚶‍♂️ Steps: 16,500. Counted ~3k on the stairmill
🏢 Cardio. 45 minutes on the stairmill
🪜 Abs - Did 5 sets of the Hammer ab crunch post cardio
💪 Push Day - Progressing well. Really glad I got a smith for my home gym. Great on Push days

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Week 10 Day 2

Doing heavy leg sets at 530am takes a bit more will power than doing a pull/push workout. Really gotta hype myself up to climb into the pendulum squat.

Cardio is making me hungry. One reason I loved doing pure steps is it activity and doesn't make you hungry like Cardio. Might have to step up my Cargill dosage to match

🐔 Macros: High Day. 3752. 295p, 467c, 68f. IDK how people "struggle" to get their protein in. I'm constantly overshooting it.
🚶‍♂️ Steps: 15,500
🏢 Cardio - Stairmill for 20 minutes then walked at 10-12 incline at 2.8mph for 25 minutes.
🦵 Leg Day - Moved RDLs over to my smith machine vs dumbbells. I need to build a box to do them off. Smith ROM is a little too high. Had to stack some bumpers to make it work


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Week 10 Day 3 - Pull Day

T-Bar Rows might be a close 2nd to squats as an early morning "hard" exercise that I need a little more hyping up for than normal. Pull days are my longer days, so starting to play with taking out some sets to reduce time. Only 1 set of Face pulls. Rear delts should've been hit plenty with the other pulling exercises

🚶‍♂️ Steps 16,500 - Lotta pacing during meetings today. Some days are heavy on camera, today I was able to move around a good bit
🏢 Cardio 40 MInutes on the stairmill
🥚 Macros 3759 275, 453, 72 - Lotta food today. Had to take a mid day 10 minute nap after one meal.
🔙 Pull Day -- I'm up like 50# on Wide Grip Lat Pull Downs. Weight just keeps being easy. I'm not complaining, but shocked at the progress. I'm having to use double gym pins on my 200lb stack (2:1 ratio)

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I picked up these off Amazon. Use them for drop sets so you don't have to repin. If it was any more than $15 I probably wouldn't have bought them, but it does make drop sets "slightly" easier.

 
Week 10 Day 4 - Push B

Woke up at 4:59, turned my alarm off and was about to get up, but then shut my eyes and feel back asleep for 20 minutes. So was a bit rushed to get going. 1st exercise was meh, but the rest of the workout was solid.

🐄 Macros
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🚶‍♂️ Steps 13,200 - Below my 15k target, but made up for it with cardio. Also forgot my watch in the morning so probably had another 1500 I missed
🪜 Abs - HS crunch machine before cardio
🏢 Cardio - 25 minutes on the stairmill at 5 then 2.8mph walking at 12 for 20 minutes. HR was consistently 135ish
🌰 Push Day - Took out two sets to get the lift though faster as I hone in my morning fasted workouts at 530am. Might take out one set of Incline Cable Fly when I go to my next phase.
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SB Labs
Looking solid man, going to save this post to reference for when I do a log if that’s alright.


Sent from my iPhone using Tapatalk
 
Week 10 Day 5 - Legs

🐟 Macros: I try my hardest to not go over protein.
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🚶‍♂️ Steps 16,500
🚲 Cardio - Did 25 on a seated bike after legs then walked 25 at 10 and 2.8
🦵 Progressing consistently. Removing a few sets here and there

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Velcro on my straps cuffs were giving out. Really wanted the military green, but not in stock. Lavender is pretty slick tho. Big fan of almost everything Ekko

PXL_20260214_113840150.MP.jpg
 
Week 10 Day 7

Not the best day tracking calories. Got up and lifted, then was pretty much away from my house all day, then picked up my wife from the airport and my son and I took her out to eat. So got little exercise/steps on top of that. Sometimes life doesn't fit into the box I want. Gonna rain on Sunday so I'll have to hit PF for any cardio I plan

Moved my hands slightly lower on the Mid/Narrow grip T-Bar rows to focus more on my back/lats and avoiding my arms/biceps from really contracting. Def made it harder. Probably should've stayed at 155, I'll see how this progresses.

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Week 10 Day 7 - Rest / Low Calories/Cabs

Rained, so couldn't do my long walk. Headed to Planet Fitness

Abs on the HS machine.
45 Minutes on Stairmill. Mixed intervals, steady state, etc
15 minutes on treadmill at 3mph and 8-10 incline

Sunday chores of cleaning, laundry, meal prep for the week. Got one other walk in

Steps 15,500.

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Week 11 Day 1

Adjusting some calories down some this week. Going to drop protein and target 1g per lean lb. So around 200. I don't see how people struggle to hit their protein totals. I'm struggling to keep it low.

Continuing to lift in the AM, then do Cardio/Stairmill after I drop my son off.

🏢 Cardio 45 minutes on the stairmill after lift
🚶‍♂️ Steps 16,000 - Got in two walks during meetings then some other pacing
🍚 Macros 2702 - Went over protein even though I was eating like 3oz of chicken with 2 servings of rice/broccoli.
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💪 Push Day - Went up on Smith Incline Press and damn that was a humbling 5lbs after the 1st set.

1771286001703.png
 
WED said:
Week 11 Day 1

Adjusting some calories down some this week. Going to drop protein and target 1g per lean lb. So around 200. I don't see how people struggle to hit their protein totals. I'm struggling to keep it low.

Continuing to lift in the AM, then do Cardio/Stairmill after I drop my son off.

🏢 Cardio 45 minutes on the stairmill after lift
🚶‍♂️ Steps 16,000 - Got in two walks during meetings then some other pacing
🍚 Macros 2702 - Went over protein even though I was eating like 3oz of chicken with 2 servings of rice/broccoli.
View attachment 235628
💪 Push Day - Went up on Smith Incline Press and damn that was a humbling 5lbs after the 1st set.

View attachment 235629
Click to expand...
Idk how people struggle hitting there calories in general lol I feel bad for the guys with little appetites
 
Halfi said:
Idk how people struggle hitting there calories in general lol I feel bad for the guys with little appetites
Click to expand...
Ha. Yeah, brother I've gotta take peptides so I don't eat 7,000 calories a day.
 
Week 11 Day 2

Good lift in the morning. Couldn't do cardio, but got like 17k steps. Diet got away from me in the evening as my wife & child forced me to go eat pizza.

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Missed some Days Posting. Wrapped up Week 11. I've got 6 weeks left, going to continue to scale back the calories a little bit, enter a solid deficit and pull back on some of the AAS. Get some of this fluff off I've built up over the last 6 week push.

I'm steak wearing 34" pants and swim trunks at 235, so I'm not too mad, but want to lean out a bit. My wife made a comment that I've completely changed my body comp and look "big" but not fat. I've got 6.5 weeks until a possible vacation on my son's spring break, then I'll titrate down to a physical in mid May where I need to be a "normal" levels. Aiming for ~200 by Memorial day and getting ready for the summer push.

Through 11 weeks I haven't missed one workout.

Rest of Cycle AAS
Test Prop 750 --> 525 ⬇️
NPP 400 --> 300 ⬇️
Mast 400 --> 600 🆙
Primo 400 --> 200 ⬇️
Tren A 0 --> 150 🆙


Day 3 - Pull -- Feel like my lats have gotten a ton stronger and just continue to progress, Feel like I'm feeling the mind muscle connection for the 1st time ever. Really focusing on pulling with my elbows in most movements.
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Day 4 - Push
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Day 5 - Legs
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Day 6 - Pull
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Week 12 Day 1 - Push Day.

Cardio - 45 minutes on the stairmill
Steps - 16,500.
Macros - Need to find 40 more calories
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💪 Push Day - Things progressing well. Might drop a chest set as I get a few weeks into lower calories. I'll just play it by ear.

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Week 12 Day 2

Seems like Tuesdays are going to be a consistent in office for the next 6-8 weeks which will limit some steps. Had a lunch meeting and it was Italian. Jesus, everything on the menu had like 60g of fat :eek:. Really struggled to fit shit into a macro level.

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Overall Solid Leg lift. Removed the Rest Pause as I'm going to cut some calories and want to be able to properly recover
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Week 12 Day 3

Nothing is more humbling than adding weight to a preacher curl. 5lb jump and basically cut reps in half lol

I'm not sure what I should do with lat pulldowns. Jumping up 10lbs a week and keeping reps the same and going to failure. I guess just keep jumping 10lbs

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Great work and consistency man, the pics are showing the payoff. Keep it up!
 

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