3 Week SX + Lean Fx summer cut

[thesinner]

I make a TD topical of viagra, and rub it on my back before workouts. It helps me to keep my back 'erect'.

Keep things slow and steady, man. Don't push yourself too hard. All that's to come from that is getting yourself hurt.

[*big D*]

Ye I dont want to make it any worse as I can feel slight pain when just turning my head, the pain is right in the centre of my back. The tablets havn't helped with the pain at all and I might not even manage to train again before my holiday a week today. On tuesday I will only go if I feel alot better because I arch when I bench and at the moment I have no chance of been able to do that.

[*big D*]

Well Due to pulling my back muscles I didn't do legs on sunday, was having troubles gettin up out of a chair and found it impossible to get compfy when laid or sat down so squattin was a complete no-go. I was walking around the majority of monday and the pain eased but when sat down for 15mins+ my back would soon stiffen up again and be painfull so wasn't sure if to workout today. I decided to ge ahead because it was feeling quite a bit better as I had made shore I was stood for the most of the morning, after bench pressing in the gym the pain went away which I was happy with. Some people think the arch causes havoc on the lower back but infact its helped ease the pain alot and im allmost clear except for when im sat down an hour+.

This was my workout today:

Flat BB bench press x 3 sets. I was stronger on this than last week.
Incline DB press x 3 sets. These where pretty good too.
DB flys x 3 sets. Made sure I got a real good stretch and squeeze on these.
Cable crossovers x 3 sets. Had an awesome pump after this last exercise, my chest was looking very thick.

Did a little cardio however it was hard because of the very high temperatures. Will do some morning cardio tmorrow and maybe some later on in the day also, go away on the 4th so not long now :S

[thesinner]

Sounds like you had a pretty good workout.

The weather right now sucks. Hopefully it cools down.

[*big D*]

Ye its been quite bad at around 80-86 degrees fahrenheit/27-30 degrees celcius. My friend just got back from cyprus which is where I will be going on saturday and said there having a heat wave but wasn't sure how long it would last, for the first few days might be around 98-104

[*big D*]

Off day/ Cardio

Today I woke up at around 8 and was falling asleep and waking up until I finally got out of bed at 9 (yes very lazy!) Took my lean fx and then at half 9 had some cereal which had oats, nuts, raisins and few other things to give me some energy. At around 11 to half 11 had a glutamine shake and then decided to do some cardio, haven’t done any at all on off days so far I don’t think which is not good...

Here is what I decided to do:

Jump rope- did this outside of my house in the sun, temperatures being around 78-82 degrees Fahrenheit

• 3 minutes Warm up
• 10 x 30 second sprints with 1 minute rests in-between (just paced up and down my garden whilst getting my breath back)
• 2 x 45 seconds fast pace with 15 seconds rest in-between
• 2 minutes continuous jump roping

Treadmill- Prefer my home treadmill to the ones at the gym. Ones at the gym are pretty rubbish for changing speed, you have to keep tapping the up or down buttons for changing incline and speed so takes a long time to change from high to low speeds, around 30-45 seconds to get from 12kmh down to 6. My home treadmill on the other hand has 1 touch speed and incline buttons, this allowed me to go straight from 12kmh to 6 within seconds with one just one tap of a button.

20 minutes treadmill work. Followed by 5 minute cool down. The disadvantage is that at home my treadmill is in the conservatory with the sun shining on it, with hot temperatures outside it is like running in a sauna.

Didn't follow anything specific here and cannot remember all of what I did. I kept changing things up but I remember doing this…15kmh for 1 min on flat, changed to 10kmh for a min then walked at 6kmh for 1 min. Then every 30 seconds changed the incline up 2 notches until I was at max incline. I then upped the speed at top incline for 1min before gradually returning to flat and then upping the speed again. The slowest I went was 6kmh during my workout however the large majority of the time I was going faster.

[*big D*]

Thursday workout

Today I would normally do back but I had missed legs on sunday due to my back injury so I decided I would do legs today. It was very warm in the gym so made it a tough workout but I enjoyed it including the cardio after.

Legs workout:
5x5 squats (deep reps, shoulder width stance with toes pointing allmost directly forward to hit the quads more)
1 set of 6 reps leg pressing
3 x leg extensions
3 x Hamstring curls
3 x Straight leg deads
Got some decent lifts in today, my hamstrings where on fire and nearly going into cramp after the SLD's.

Well I notice that alot of people never do cardio after legs... maybe cos there legs are allready burnt out and trust me mine felt like that too. Or Maybe it could negatively effect the growth of legs? I dont know but people just seem to not do cardio after legs however this is my favourite time to do it.

Cardio: 30 mins biking, felt great today! Speed wasn't balls to the wall I stayed quite relaxed throughout and wasn't swetting as much as normal.
I did 19.4km/12miles in my 30 mins work.

[thesinner]

Nice workouts.

A leg day followed by biking?! You are going to have sore legs tomorrow!!!

[*big D*]

Haha ye, its strange because I kinda like the feeling :P Il do my last cardio session in the morning, probally half hour on the treadmill at a steady pace... nothing special or too hardcore because im ready for a nice relaxing holiday and it will be like a sauna in the conservatory!

[adawg]

Originally Posted by thesinner

Nice workouts.

A leg day followed by biking?! You are going to have sore legs tomorrow!!!

Yea thats tuff stuff, good job man, keep up the great work!!

[*big D*]

Last day Lean fx

Today was my last day of lean fx, did 30 mins of cardio on the treadmill as my last workout of Lean fx and tmorrow I go to cypurs! . Cardio at home was easier than in the past because today it rained for the first time in ages and therefore was cooler, thank god. My hamstrings, glutes and quads are very sore from yesterday but theres no stopping me

30 mins cardio: 15 mins at 10km/h pace... 10 mins at 8km/h pace... 5 mins more at 10km/h pace. I did say it was cooler than usual but that didn't stop me from gettin a good sweat on.

[adawg]

Awesome, sounds like the cardio went real well!!!

[*big D*]

After-thoughts

Im back! Came back 2 days ago from my holiday in cyprus and I had a great time, some good laughs and enjoyed the different enviroment along with quite a bit of playing around in the pool.

Didn't have the chance to post at the end of my cycle but my starting weight of 176 dropped down to 171 and although I didn't manage to get those 6-pack abs that I hoped for I was still happy with my results. Whilst using lean fx, In just 2 weeks I dropped 5 pounds and felt as though I had gained 1-2 pounds of lean muscle also. Im not sure what to say about lean fx as it is not a product that you can feel working in anyway so it really is hard to comment on, however not achieving my targets was nothing to do with product capability it was my own fault. I had never done a cut before, my fat levels did drop but I would guess that I was about 3ib short, still my ab muscles would not have been developed enough to look good if I had cut that last bit of fat. I will change alot of things and next year I will do much better.

I felt as though with 3 weeks use of SX aswell and more abs work would of allowed me to get better results (I barely worked my abdominals at all which well... doesn't make sense I know, I was just caught up with the cardio work). I now know that next year a stimulant can not be used and therefore I will probally do around 3 months summer cutting.

I weighed myself this morning and I now weigh more than when I started lean fx, 177-178 is roughly where I am at. I enjoyed the frequent meals that came with an all-inclusive and I ate alot which I really loved! This included a much larger breakfast and lunch than usual, i was left feeling less hungry throughout the day than normally. Despite my weight going back up I do not look to have gained the fat back on my stomach, it looks the same as before my vacation, I was low on carbs before and probally explains why I am now looking fuller etc.

[thesinner]

Yeah dude, carbs will fill you out fast.

Glad to hear you had a good holiday and had ok results from your cycle.

[*big D*]

Thanks sinner, next year it will be much better and I will get where I want to im sure. For now im going to start pre-season training for soccer, not sure if I will play again this season as I might be too busy but I might aswell get my fitness up with the chance that I might play... will be trying to gain strength too.