Please Scroll Down to See Forums Below 
bro good to see you slyder
make sure you get in that red meat
make sure you get in that red meat
Approved Log Slyder 2024 cut cycle
- Thread starter Slyderkt
- Start date
looking forward to seeing more updates from you
I haven't had a chance to really see your stuff
I haven't had a chance to really see your stuff
I originally thought this would be a cut cycle.
However once I got going. Things kinda changed. I dropped my calorie count like I normally would for a cut. Maybe not as far as I have on a super serious cut.
Started around 205.
I have seen numbers from 198-208 in this cycle.
With that said I have been on a roller coaster of feelings. Sometime solid and sometimes kinda flat and weak.
After setting down with my coach. Looking at what works for me in the past. We think my neutrition is off.
Because I am not eating regularly I am having peaks and valley. Plus I am actually feeling like I want to keep adding size and not cut yet.
So I am going to add a few calories back in and adjust my macros.
But the big thing is eating consistently about every 3 hours. 6 even meals.
That’s the goal for next few weeks.
I say I want to keep adding size. I have added some.
The way my body is I do not blow up and get big fast like some guys. My gains are small and long coming. Just my genetics.
Overall I feel good. And don’t look bad for an old man.
@Slyderkt you're ranging 10lbs bro i can see it
to be honest bro, dont need coach to know nutrition is off
we talked to you about it
you're not meal prepping, you're not tracking food here and we know you're keeping bad nutrition
to cut you gotta meal prep at least 1-2 meals per day
lets work on the food and diet and get your cut back
you look great, amazing and thick
we can work on getting you lean as an EF family bro
lets do itgood pic thank you for sharing
What kind of gym doesn't have an air conditioner
you look fantastic especially at your age
you're in good shape and you got the conditioning
you're in good shape and you got the conditioning
Meal 1- 2 whole eggs, 2 egg white, 1 serving oatmeal, 4 turkey sausage patties
Meal 2- 6 oz chicken 1 cup rice. 30 almonds
Meal 3 - 6 oz chicken 2 packs cream of wheat, green beans
Meal pre work out 2 servings oatmeal, tbl peanut butter and honey
Meal - 5 post work out apple, 8 oz chicken. 1 cup rice, whole avacado,
Meal 2- 6 oz chicken 1 cup rice. 30 almonds
Meal 3 - 6 oz chicken 2 packs cream of wheat, green beans
Meal pre work out 2 servings oatmeal, tbl peanut butter and honey
Meal - 5 post work out apple, 8 oz chicken. 1 cup rice, whole avacado,
I wanna see a focus on thickening up those arms - it'll transform you.
I will work on it
Haha
Not even sure what all is in this room of the gym.
I see lots of folks post pics from in here so figured I would try it.
Looking lean man
Any recommendations on best movements to thicken arms?
They have grown but width would be nice.
I do all the normal stuff. Pronate, supernate, hammer, cross body. Even overhead curls on machine. Consecrated curls, elbow back, preacher.
Did a fun pyramid set the other day.
Empty 45 lb bar set of 20. Add 5 lb each side set of 10 till 5 plates each side then back down to empty bar. It’s like 120 reps
I would love better triceps also.
Keep trying to hit bracialis.
Shit I can’t spell half this stuff.
@Slyderkt best for arms that I like is straight up barbell curls and superset with overhead tris bro
No way I could train in that heat!
I love it. They have big fans blowing to Atleast move the air. Big roll up doors. And if you get overheated the fans do help. Hydration is paramount.
Two Sundays ago on leg day I did have a rough go of it. Pushing on leg machine about 1 1/2 hours in to work out. Saw the wall closing in on me. Just crawled out of the machine and played on ground..
Owners and coachs were there quick to check on me.i rested a few minutes and was fine. Right back at it to finish set.
They are great people.
I have seen it 104 in there. I will say over 101 everyone slows down.
Warm up is easy. Hahaha
It'll be a tricep focus as all you listed are bicep targeted.
So dips or seated dips and skull crushers.
Nice work
@Slyderkt Good pic update bro......
Got it.
Much appreciated
That’s a hardcore gym
Training has been good but I have had a set back.@Slyderkt update us please hows your training bro?
Week and half ago during a chest day my right shoulder started hurting again. So I backed off of it.
I have been trying to work through it.
Pisses me off to say this but on Monday I am calling my ortho.
This is the same pain I had year and half ago that took me out for almost a year.
Damn it.
I have been doing so well and trying to train smart.
Old ass body is always trying to fall apart.
At least tomorrow is leg day.
That I can still do.
@Slyderkt you been using collagen and bone broth with your food?
and how about cardio and legs lets see it today bro
Legs went well. Pushed until I was trashed.
Again had to lay around the gym at the end trying not to throw up. Which is strange for me cause I have not thrown up in over 30 years. Heat was kicking and legs take it out of me. Was with my trainer so he pushed me for sure. He likes super high reps some days. Example started leg extensions at a simple 100 lbs. but 50 reps. Ad 20 lbs drop 5 reps.
6th and Last set was 200 lbs 20 reps
That’s how I ended the day 1 1/2 hours of legs in the heat.
Why do I like this punishment.
Other stuff was adductor , abductor 4 sets 25 reps
Laying leg curls. Standing leg curls. Squat machine. 180 40 reps, 270 30 reps, 360 20 reps. 180 40 reps.
Single leg Straight leg push machine.4 sets 15 reps
20 minutes tread mill and 100 reps 100 lbs leg extension to warm up!
Again had to lay around the gym at the end trying not to throw up. Which is strange for me cause I have not thrown up in over 30 years. Heat was kicking and legs take it out of me. Was with my trainer so he pushed me for sure. He likes super high reps some days. Example started leg extensions at a simple 100 lbs. but 50 reps. Ad 20 lbs drop 5 reps.
6th and Last set was 200 lbs 20 reps
That’s how I ended the day 1 1/2 hours of legs in the heat.
Why do I like this punishment.
Other stuff was adductor , abductor 4 sets 25 reps
Laying leg curls. Standing leg curls. Squat machine. 180 40 reps, 270 30 reps, 360 20 reps. 180 40 reps.
Single leg Straight leg push machine.4 sets 15 reps
20 minutes tread mill and 100 reps 100 lbs leg extension to warm up!
@Slyderkt awesome legs you pushit it hard bro
throw up? how bad was this?
and what did you eat before?
I had a simple breakfast at 7 am eggs bacon and toast. Then at 9 I ate some oatmeal as a pre work out meal. Standard stuff. Felt good during work out.@Slyderkt awesome legs you pushit it hard bro
throw up? how bad was this?
and what did you eat before?
Then the heat and exhaustion hit.
Yee haw!
@Slyderkt can you swap the toast for oatmeal in AM bro?
and preworkout how about protein shake? and post too
how about dinner?
I've never spewed from training but I have laid down a few times lol
bro try working the ranch over 100 degrees
Drink more water before you go and work out
hell of a workout man you push yourself hard
No way I am training legs that hard in the heat! Definite recipe for puking, lol. I need to be training in air conditioning.
Yep. Cold water on head is fastest way to cool down.
Working out with no ac really ain’t that bad. I actually prefer it. You just have to be mindful of what your body is telling you. Slow down a bit and hydrate more. There is plenty of air movement in the gym for those that need that. I grew up in Vegas and lived mostly in Northern California and Texas. Work out side most of my live. I like the heat but hate anything under 60 degree.
I mean look at 8x Olympian Ronnie Coleman.
That gym has zero AC and is a much smaller gym with less air movement.
I Worked there for awhile and it was tough in summer. I’ve seen 103 in there many days.
Plus doing sled drags outside on the asphalt drive way.
Fun days
I mean look at 8x Olympian Ronnie Coleman.
That gym has zero AC and is a much smaller gym with less air movement.
I Worked there for awhile and it was tough in summer. I’ve seen 103 in there many days.
Plus doing sled drags outside on the asphalt drive way.
Fun days
My gym membership is 120 bucks a year.
I am gettin more than my money worth.
He ain’t in it for the money.
I also go to an LA fitness closer to the house when I want heat or ac. But I pay 5 time as much for that one
It has been in high 90 outside so it is just a little less inside.
Today I am working out at 3 pm and is supposed to be 103 outside. We shall see
This was my Saturday breakfast with the wife. It is a special time for us. We go to a little dinner. So breakfast is kinda a cheat meal. The wheat toast is about the only bread I eat all week.@Slyderkt can you swap the toast for oatmeal in AM bro?
and preworkout how about protein shake? and post too
how about dinner?
I do not like oatmeal ordered out. It is way to runny for me.
@Slyderkt saturday breakfast with the wife thats nice bro
next time throw up a few pics please
and oatmeal on the fast in restaurants sucks imo
That’s a hell of a deal
Got stuck at work yesterday and had to skip the gym. Extra day off probably would do me good. Sleep has been for shit lately.
Worked most of the day outside. Watch says I blew past all my daily goals. Let’s call it hot cardio. Hahaha
I was wrong about local temps. We actually have cooler next few days 90-95.
Have an appointment tonight at my regular gym time. So gonna try and sneak it in early today.
Worked most of the day outside. Watch says I blew past all my daily goals. Let’s call it hot cardio. Hahaha
I was wrong about local temps. We actually have cooler next few days 90-95.
Have an appointment tonight at my regular gym time. So gonna try and sneak it in early today.
its a good start
Much better leg day today.
Heat was not bad at all. We got some rain last night and this morning. Only 80 outside.
Chicken leg day
1. Adductor and abductor 4 set 25 reps 90-110 lbs
2. Standing leg curl single legs. Not sure the weight I didn’t watch trainer. 1set 20 reps, add weight 15 reps, add weight 12 reps, add weight 10 reps. Rest between. The drop set in reverse non stop all sets of 8.
3. Laying leg curl again not sure weight he set at. 4 sets 12 reps.
4. Vertical leg press. 90lbs x50, 180x40, 270x 30, 360x 20. Rest and walk out between sets. Then drop set Sam thing in reverse non stop.
5. Leg extension 100x 30, 110x 25 , 130x20, 140x15, 160x10
6. Standing front squat machine. 90x15, 180x12, 270x 12, 360x12
I was even able eat and drink after
Work out. Very tired but feel great.
Heat was not bad at all. We got some rain last night and this morning. Only 80 outside.
Chicken leg day
1. Adductor and abductor 4 set 25 reps 90-110 lbs
2. Standing leg curl single legs. Not sure the weight I didn’t watch trainer. 1set 20 reps, add weight 15 reps, add weight 12 reps, add weight 10 reps. Rest between. The drop set in reverse non stop all sets of 8.
3. Laying leg curl again not sure weight he set at. 4 sets 12 reps.
4. Vertical leg press. 90lbs x50, 180x40, 270x 30, 360x 20. Rest and walk out between sets. Then drop set Sam thing in reverse non stop.
5. Leg extension 100x 30, 110x 25 , 130x20, 140x15, 160x10
6. Standing front squat machine. 90x15, 180x12, 270x 12, 360x12
I was even able eat and drink after
Work out. Very tired but feel great.
@Slyderkt perfect leg day bro
thanks for the shareleg press i think you can go up a bit on reps less weight
what did you eat?
There's no seated version lol Weight lbs or kilos?
make sure to dump some really ice cold water on your head on those hot days
bro you should come train in the ranch Barn it gets over 120 degrees
definitely some watermelon with hit the spot after a workout like that on a hot day
Send me an address.
I’ll show you what an old ranch hand can still do.
Hahahahahahaha
Had an apple at gym and a Gatorade zero.@Slyderkt perfect leg day bro
leg press i think you can go up a bit on reps less weight
what did you eat?
Got home and had 8 oz chicken, 1 cup rice and a whole avacado with bbq sauce.
Was excited to do the squat machine.
I am still nervous doing barbell squats.
Doing them in this machine really helped my confidence.
I want to start doing box squats.
Of course we have plenty of squat rack I can set up for Saftey. Just a mental thing I have to get over. I have not been able to do legs for years.
The fact I have done them several weeks in a row is exciting.
I am still nervous doing barbell squats.
Doing them in this machine really helped my confidence.
I want to start doing box squats.
Of course we have plenty of squat rack I can set up for Saftey. Just a mental thing I have to get over. I have not been able to do legs for years.
The fact I have done them several weeks in a row is exciting.
That’s great to hear
Nice chicken leg day, lol.
@Slyderkt you're still cutting right?
i suggest doing a protein shake before the gym instead of apple
Sorry I should have said that was all after the work out.@Slyderkt you're still cutting right?
i suggest doing a protein shake before the gym instead of apple
I had oatmeal about an hour before workout.
Good carb load before work out
You’re doing it backwards. Hi protein before workout and carb load after workout.
Interesting.
I have always thought carbs before as and energy source.
Then I usually take an apple or banana with me. Some times I might eat it during if I feel sugar drop.
Otherwise I eat it right after.
Then try for a full meal after.
When I do a protein shake I usually would do it with in the first thirty to 60 minutes after work out..
I haven’t done shakes in awhile. I got burned out on them and started doing real food in their place.
I was just thinking about going back to using them.
I always used them after work out and as a source of meal replacement when I in a hurry.
@Slyderkt if you're recomp or cuttin best train somewhat fasted and backload the carbs in the end with protein bro
id love to see you get back on the full cut
Similar threads
