Gainer getting his glory days back

[hardestgainer]

Heres a breakdown of my actual lifts each day, hopefully I havent skipped anything im starting to feel the effects of this amazing Potion 9 stuff you guys clued me in on. This routine is Jim Stopannis Shortcut to Size routine, i decided to go with it because last year I did his shortcut to shred and had amazing strength gains on it before I destroyed my rotator cuff

Chest/Tri/Calves:
BB Bench press
DB Incline Press
Machine Flys single arm
Cable crossover
Cable Tri pushdown
Skull Crushers
Seated Calf raises
Standing Calf raises

Back/Bi's/Abs
DB One arm rows
Wide grip lat pulldown
Standing Pulldowns
Straight Arm Cable pulldown
BB Curls
Incline DB Curl
One arm high cable curl
Bent knee raises
crunches

Shoulders/Calves
DB Shoulder press
DB Lat raises
One Arm Front Cable Raise
DB Shrugs
Seated Calf Raise
Leg Press Calf Raise

Legs/Abs
Squats
Leg Press
Deadlift(may switch this to Back day)
Leg Curl
Crunches
Planks

Last set of every exercise is a rest pause set

[Scope75]

Yeah just lift and BL after each session and don't worry about days off because your main goal is fatloss.

[Sorrow]

Personaly Id put deadlift on back day if your conventional. Could leave it leg day if you pull sumo.

[hardestgainer]

Ya I thought about doing that, I enjoy sumo deads, usually I do stiff-legged ones though. Last saturday on my leg day my knee was actually bothering me pretty bad so I had to skip the squats and leg press, the deadlifts didnt hurt as much. I was looking in the mirror at the gym and its pretty visible the rotation in my hip is causing my right leg to be at a different angle which is probably causing the pain.


Sorry I havent updated I felt a little under the weather the last couple days, I actually got on Tuesday and started typing to update but laid down for a minute at 6PM after work.......didnt wake up till the next morning.

[hardestgainer]

Still on track with my diet, usually having just about the same thing everyday for low carb meals. I picked up some caffeine pills to help me cut down on coffee because before I had one everyday....the type filled with carbs. Now on the random occasion I do have one its a sugar free iced coffee with heavy cream instead of milk. Only weird thing Ive noticed is there seems to be a 3lb weigh fluctuation the morning after days that are CBL and ones that are ULC all day. The morning after CBL im weighing 161 everytime, then on days that are ULC im at 158.

Id say the only thing I still need to work on is trying to get in a gallon of water a day in

[Scope75]

The 3lbs is from the carbs holding more water.

[hardestgainer]

Thanks Scope, I figured it had to be something like that.

[Scope75]

No problem and every gram of carbs will want to hold 3-4 grams of water.

[hardestgainer]

Also on CBL days im still keeping it at the 200g carbs marker, my recovery and energy seems to be normal right around there and there hasnt been much change since I started it so I havent felt the need to increase it- im completely full anyways by the time I get around 200 or so. I know Ive read other people say it usually takes a couple weeks for their body to adjust after they start before they can start feeling the difference waking up feeling like they hit a "sweet spot" with things like muscle hardness.

[Scope75]

You won't be able to judge things like that until your lean enough that some extra held water will make a difference.
If you have fat/flab right now you won't be waking up looking a whole lot different.