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10/21/23
Weight 272.9
Morning Cardio
20min StairMaster
65min Treadmill
22hr Fasting
Meal 1) 2/3 order of Thai Chicken/Prawns with vegies, 2000mg Omega3
Snack) Fairlife Protein Drink, 2 handfuls smokehouse almonds
Meal 2) 2/3 order of Thai Chicken/Prawns with vegies, Fairlife Protein Drink, 2000mg Omega3, 1/2 cup pineapple, handful raspberries
Weight 272.9
Morning Cardio
20min StairMaster
65min Treadmill
22hr Fasting
Meal 1) 2/3 order of Thai Chicken/Prawns with vegies, 2000mg Omega3
Snack) Fairlife Protein Drink, 2 handfuls smokehouse almonds
Meal 2) 2/3 order of Thai Chicken/Prawns with vegies, Fairlife Protein Drink, 2000mg Omega3, 1/2 cup pineapple, handful raspberries
You and I are killing it with the cardio 
doing roughly around the same time amounts
doing roughly around the same time amounts
@RoidRage69 another clean day with but I see you staying at 272 around give or take
you prepping for pics soon bro? i remember you said you're almost ready
I posted photos on another site for my PSL log. I suppose I can take a photo of me doing some back tomorrow. I’m on a cycle and putting on some muscle. The Mrs is really pushing me to go beyond.
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nice man 22 hours fasting sounds great
bro get bigger and more ripped hell yeah
the key is you love what you are doing
yes more pictures will be huge so we can see the transformation
APPROVED LOG
![IMG_4387[343] copy.webp](/forums/data/attachments/14/14943-535706e2716eae4d149f120a3a195abd.jpg?hash=0z_tVSGypm)
![IMG_4391[349].webp](/forums/data/attachments/14/14944-d8c91c32972a9a9077c8fcd3086cae4d.jpg?hash=Mu5M8WAukX)
10/22/23
Weight 272.3
Day of rest
24hr Fasting
Meal of the day) 6oz Ribeye fat trimmed off, 1/2 avocado, 1/2 package asparagus, 20 grams Collagen, 5 eggs, 2/3 cup pineapple, handfull raspberries, 1 cup catalina crunch, fairlife protein drink, 5000mg Omega3
Weight 272.3
Day of rest
24hr Fasting
Meal of the day) 6oz Ribeye fat trimmed off, 1/2 avocado, 1/2 package asparagus, 20 grams Collagen, 5 eggs, 2/3 cup pineapple, handfull raspberries, 1 cup catalina crunch, fairlife protein drink, 5000mg Omega3
Man I love a good ribeye
Sounds like an amazing meal bro.
10/23/23
Weight 272.5
Back
Hammer Iso Row 1-Arm
270x8x2
270x10
Cable Pulldowns Widegrip
220x7
205x10
205x7 dropset 130x8, 85x10
Reverse Grip Machine Row Life Fitness
235x10x2
Cable Pullover
150x10
150x9
Hypers with weight
35x10x2
15min Treadmill
Post Workout 15 grams Glutamine
Meal 1) 3 cups Cheerios, 1/2 cup granola, 2 cups milk, 20 grams Collagen, 2/3 cup pineapple, 3000mg Omega3
Meal 2) 1 can Split Pea Soup, 8oz Sushi, 2/3 banana, 2000mg Omega3
Meal 3) 8oz ribeye, 1.5 cups boiled sweet potatoes, 4 pieces sushi, 1/4 cucumber, 1000mg Omega3
Meal 4) Tiramisu desert, Fairlife protein drink, 3000mg Omega3
Weight 272.5
Back
Hammer Iso Row 1-Arm
270x8x2
270x10
Cable Pulldowns Widegrip
220x7
205x10
205x7 dropset 130x8, 85x10
Reverse Grip Machine Row Life Fitness
235x10x2
Cable Pullover
150x10
150x9
Hypers with weight
35x10x2
15min Treadmill
Post Workout 15 grams Glutamine
Meal 1) 3 cups Cheerios, 1/2 cup granola, 2 cups milk, 20 grams Collagen, 2/3 cup pineapple, 3000mg Omega3
Meal 2) 1 can Split Pea Soup, 8oz Sushi, 2/3 banana, 2000mg Omega3
Meal 3) 8oz ribeye, 1.5 cups boiled sweet potatoes, 4 pieces sushi, 1/4 cucumber, 1000mg Omega3
Meal 4) Tiramisu desert, Fairlife protein drink, 3000mg Omega3
Attachments
![IMG_7332[363]4.webp](/forums/data/attachments/14/14970-ce5f7c8b0a05fd500d987fa402b8826c.jpg?hash=hS2ULCzSC8)
What are hypers with weight? Like a 45 degree back raise? One of my favorite exercises, but I do it on lower body day.
Yes just holding a plate. I guess it f my brain was working properly I would have just said weighted hypers. I am in a cal deficit so that’s my excuse.
Leg day I do SLDL so that’s a no go for me.
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@RoidRage69 thats some big lifting you looking lean in the pic
Yeah, they are basically the same exercise when you think about it, so that makes sense. I do them first or second for hamstrings in every leg day.Yes just holding a plate. I guess it f my brain was working properly I would have just said weighted hypers. I am in a cal deficit so that’s my excuse.
If I really wanted to target lower back I would do seated good mornings.
There’s an interesting study on 45 degree hypers, good mornings and back raises on a glute ham (so 90 degrees.) Basically all are exactly the same as far as muscle activation, the only difference is that good mornings are harder in the lengthened (bottom) position, hypers in the mid and back raises at the shortened (top.)
The low row version. I've nearly done myself an injury with 150kg/330lbs on this kind. Good numbers though,
I dont see how you can call it a low row. My hand is above my nipple. Much different start and finish than the low row.
Here is the low row.
https://www.lifefitness.com/en-us/c...plate-loaded/plate-loaded-iso-lateral-low-row
Here is the regular row
https://www.lifefitness.com/en-us/c.../plate-loaded/plate-loaded-iso-lateral-rowing
bro should push more on cardio
I like how you do variations to your diet
for a big guy it seems like you eat a very modest diet that's good
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food looks solid
Solid goal for sure
10/24/23
Weight 272.1
Bi's Tri's
Close Grip Bench
225x10x3
Tricep Pushdowns
120x8
120x7
Reverse Grip Pushdowns
100x5 dropset 70x8 50x15
DB Kickbacks
45x10
45x15
Tricep Ext Life Fitness Machine
170x7
Seated Preacher Curl EZ-Curl Bar
70x10x2
80x7
High Cable Curl 1-Arm
30x10
40x10
50x10
Preacher Curl Machine 1-Arm
80x12
85x8
Ab Machine
205x12x2
Cardio
20min StairMaster
15min Treadmill
Post Workout 10 grams Glutamine, 1/2 banana
Meal 1) 3 cups Cheerios, 1/2 cup granola, 2 cups milk, 20 grams Collagen, 2000mg Omega3
Meal 2) 1 can Split Pea Soup, Fairlife Protein Drink, 2000mg Omega3
Meal 3) 10oz New York Strip, 1/2 bag 90sec rice, 1/2 cup pineapple, 1/2 bell pepper, 2000mg Omega3
Meal 4) Tiramisu desert, Fairlife protein drink, handful raspberries, 3000mg Omega3
Weight 272.1
Bi's Tri's
Close Grip Bench
225x10x3
Tricep Pushdowns
120x8
120x7
Reverse Grip Pushdowns
100x5 dropset 70x8 50x15
DB Kickbacks
45x10
45x15
Tricep Ext Life Fitness Machine
170x7
Seated Preacher Curl EZ-Curl Bar
70x10x2
80x7
High Cable Curl 1-Arm
30x10
40x10
50x10
Preacher Curl Machine 1-Arm
80x12
85x8
Ab Machine
205x12x2
Cardio
20min StairMaster
15min Treadmill
Post Workout 10 grams Glutamine, 1/2 banana
Meal 1) 3 cups Cheerios, 1/2 cup granola, 2 cups milk, 20 grams Collagen, 2000mg Omega3
Meal 2) 1 can Split Pea Soup, Fairlife Protein Drink, 2000mg Omega3
Meal 3) 10oz New York Strip, 1/2 bag 90sec rice, 1/2 cup pineapple, 1/2 bell pepper, 2000mg Omega3
Meal 4) Tiramisu desert, Fairlife protein drink, handful raspberries, 3000mg Omega3
@RoidRage69 nice day a bit of desert i support it but the cheerios have to change to oatmeal bro
Not dieting for a contest. I am putting on some serious size and strength at the moment while leaning down and am not going to sacrifice a single bit for it. If I really wanted to up the muscle gain I would be eating dextrose after my workouts, but I will wait until next fall for that.
I haven't taken any sarms for a while been about 3 weeks. Should I go back on cardarine? I heard a rumor that Ronnie Coleman stayed on it year round to help liver and cholesterol issues. I am taking 40mg of Tbol per day so wondering if its a good idea to go back on. Mrs RoidRage is also off of cardarine for 10 days now. Would it be beneficial for her to go back on since she is on Anavar now for the next 6-8 weeks?
Tudca is going to be the best thing for the liver. I’m uncomfortable with the risk profile of Cardarine, but if you aren’t, the benefits seem good.
Ya ok. Were both taking Tudca along with half a dozen other liver herbs. I think we have it all covered on the supplement side of things. I am just wondering if it is even beneficial at this point to add the cardarine back into the stack along with mk2866 or wait to do them after the cycle ends.
10/25/23
Weight 272.9
Morning Cardio
20min StairMaster
65min Tredmill
24hr Fasting
Meal of the Day) 10oz King Salmon, 5 Eggs, 1/2 avocado, 2 cups broccoli, 1 cup pineapple, 20 grams Collagen, 2000mg Omega3
Weight 272.9
Morning Cardio
20min StairMaster
65min Tredmill
24hr Fasting
Meal of the Day) 10oz King Salmon, 5 Eggs, 1/2 avocado, 2 cups broccoli, 1 cup pineapple, 20 grams Collagen, 2000mg Omega3
LevButlerov
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@RoidRage69 cardarine if you want to help with cholesterol but NOT liver, liver you need organ liver support like n2guard
i would get her back on 5-10mgs of cardarine max and you can do 20mgs cardarine gw and bump up the cardio
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@RoidRage69 OMAD days my favorite fish only clean
my advice with GW is to run it up to 16 weeks than cycle off
2 reasons why:
1. its still a drug and drugs shouldn't be ran for a long time
2. the dosages we use for PED purposes is very high. not a therapeutic dose at all
I'm not. Not even close
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5-10mgs of GW is good
20mgs is max dose
20mgs is max dose
i use 7 caps n2guard a day Pretty much year-round
bros we love n2guard. one of the best in business
That’s fine. I’ve given my reasons before but basically I think that the mg/kg conversion rate used to minimize the cancer risk is not scientifically sound and that the reaction to the single study is economically telling.
10/26/23
Weight 273.0
Morning Cardio
20min StairMaster
65min Treadmill
20hr Fasting
Meal 1) 2 Handfuls Smokehouse Almonds, Fairlife Protein Drink, 3000mg Omega3
Meal 2) 8oz New York Strip, 16oz boiled Prawns, 20 grams Collagen, 5000mg Omega3, 1/2 bag Caesar Salad, 1/2 cup pineapple
Weight 273.0
Morning Cardio
20min StairMaster
65min Treadmill
20hr Fasting
Meal 1) 2 Handfuls Smokehouse Almonds, Fairlife Protein Drink, 3000mg Omega3
Meal 2) 8oz New York Strip, 16oz boiled Prawns, 20 grams Collagen, 5000mg Omega3, 1/2 bag Caesar Salad, 1/2 cup pineapple
LevButlerov
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@RoidRage69 thats a lot of cardio and fasting, you're taking this serious bro respect big time
It is almost too easy at this point. I am blessed to have a wife who is more hardcore than myself to train, eat, and sleep with.
keep yourself hydrated ....
I drink well over a gallon per day.
adding Avocados, nuts, seeds can be good choice ..
85 min on non lifting days not enough for you?
Love a good NY strip
10/27/23
Weight 273.8
Legs
Cybex Plate Loaded Squat
990x7x2
1010x7
SLDL Hoist
360x10
450x8x2
Leg Extension
206x14
206x12
Seated Leg Curl
230x10
230x11
Seated Calf
45x20
90x15
115x12
Yes/No's
2 supersets
Cardio
10min Treadmill
Post Workout 15 Grams Glutamine, 2.5oz dried pineapple
Meal 1) Costco Samples, 3/5 chicken bake, 3/5 frozen yogurt
Meal 2) 2.5 cups Cheerios, 1/2 cup granola, 2 cups milk, 20 grams Collagen, Fairlife Protein Drink, 4oz raspberries, 2000mg Omega3
Meal 3) 4 taquitos, 1 cup 1% cottage cheese, 1/4 cup salsa, Fairlife Protein Drink, 3000mg Omega3
Weight 273.8
Legs
Cybex Plate Loaded Squat
990x7x2
1010x7
SLDL Hoist
360x10
450x8x2
Leg Extension
206x14
206x12
Seated Leg Curl
230x10
230x11
Seated Calf
45x20
90x15
115x12
Yes/No's
2 supersets
Cardio
10min Treadmill
Post Workout 15 Grams Glutamine, 2.5oz dried pineapple
Meal 1) Costco Samples, 3/5 chicken bake, 3/5 frozen yogurt
Meal 2) 2.5 cups Cheerios, 1/2 cup granola, 2 cups milk, 20 grams Collagen, Fairlife Protein Drink, 4oz raspberries, 2000mg Omega3
Meal 3) 4 taquitos, 1 cup 1% cottage cheese, 1/4 cup salsa, Fairlife Protein Drink, 3000mg Omega3
Excellent workout
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@RoidRage69 i like your omega 3 intake, you can add a few more grams 2-3 that would really boost up the joint recovery too
Is this a leg press or actual squat type machine?
It’s basically a leg press. My wife has a photo doing them on page 6 of her log. It maxes out at 13 plates per side. It’s much harder than a standard leg press. I can go much heavier on a standard leg press.
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It’s a pivoting leg press, so at the bottom the resistance is 70% of total weight, which is equal to a 45 deg leg press, but the strength curve is different so with a 45 deg, it is always 70%, but with the squat press it moves from about 70 to 90 or so at the end, so it better matches the strength curve of your body. It’s also a lot more comfortable on the ankles, as it has four bar linkage so the foot plate to ankle joint relationship stays more even. On the downside, you can’t get as much depth on it as you can if you try to go extra low on a regular leg press because it is pivoting into you.
I think it’s a better machine overall. Atlantis and Watson make them as well. Usually call them a pivot press.
bro nice job, good leg workout
my gyms have them. most american gyms that are large have 1 these days
Any special plans for the weekend with the wife?
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