Approved Log Body Recomp Cycle Log

[Busted_Not_Broken]

Currently on: Trt 200mg test cyp. and 5mg of mk2866
(been on mk for about two and a half weeks)

Wanting to lose fat and get in shape. injured my knee a few years ago and quit lifting. been back in the gym for about two and a half months. when i started i was 232lbs 32% body fat fasted. according to an oxiline scale. this morning I measured myself out fasted at 213.8lbs 28.7% body fat. my lean body mass (according to scale) is 148 to 150lbs.
Diet right now is 1600 calories. 50 grams of carbs 123 grams protien and 100 grams of fat. I was having insulin sensitivity issues. that why i cut my carbs out so low. my fasted blood sugars went from 105-125 to 75-95. so I know im moving in the right direction.
I've been using the scale as reference. i know they arent 100% accurate but it is extremely consistent. i can step on and off it 3 or 4 times in a row and its always the same. so far everything ive lost has been shown coming off as fat. lean body mass hasnt dropped.
My sleep schedule is probably the one thing that i struggle with. Im a Diesel Tech and i work nights. I work 12 hour shifts. 4 nights on, 5 days off, 3 nights on, 2 and 1/2 days off , then the cycle repeats. my off days my sleep schedule is good. i usually get 7 to 8 hours. but when i work, by the time im done with the gym, i only get 4 to 5 and a half hours of sleep normally.
Havent gotten my bloods done in about 4 months but they werent super bad other than the blood sugar, which is kind of what started this whole thing other than I was getting sick of being fat. I will post them when i get them done in the next couple weeks.
Goal is to get my body fat down and increase my insulin sensitivity so i can eventually put on some more muscle. I have no intention of running a huge cycle until i get healthy and body fat percentage comes down.
My training is a 5 day split push,pull,arms,legs,cardio. i do 30 min fasted cardio every morning on the treadmill doing power walk with incline. before i hurt my self i had about 6 years of training under my belt.
I havent really ran any super heavy cycles. i did 200mg test with 200mg nandrolone with bpc157 for 20 weeks. I had a really good experience with this. I have also ran 40mg of anavar with 200mg of test for 12 weeks. also had a good experience with this. both of these were done pre-injury.
currently i have been feeling good and dont really have any thing that i cant do in the gym so far other than deadlifts. it seems to agitate my knee. I look forward to working with everyone on the forum. also if anyone has any reccomendations for horomone replacement centers in the states i would be open to trying a new place.

Thanks in advance.

 

[Busted_Not_Broken]

Dont know if it matters but I forgot to mention I take vitamans too.

Fish oil
ashwaganda
vitaman D3
milk thistle
magnesium
glucosime/chondrotin
elderberry extract
apple cider vinegar
multivitamin

 

[Busted_Not_Broken]

Forgot to mention yesterday also, Im 32 years old. Here is what a typical day of eating looks like. One thing I have noticed is my insulin sensitivity seems to be controlled largely by my sleep. Even with the carb restriction. when I get 6-8 hours of sleep by blood sugar test around 75 to 77, but if i only get 4 to 5 hours of sleep on days im working, it is more in the 95 to 99 range. definitley need to figure out a way to optimize sleep. will post a body pic when i can have my wife take one.

 

[Eddie Haskell]

Currently on: Trt 200mg test cyp. and 5mg of mk2866
(been on mk for about two and a half weeks)

Wanting to lose fat and get in shape. injured my knee a few years ago and quit lifting. been back in the gym for about two and a half months. when i started i was 232lbs 32% body fat fasted. according to an oxiline scale. this morning I measured myself out fasted at 213.8lbs 28.7% body fat. my lean body mass (according to scale) is 148 to 150lbs.
Diet right now is 1600 calories. 50 grams of carbs 123 grams protien and 100 grams of fat. I was having insulin sensitivity issues. that why i cut my carbs out so low. my fasted blood sugars went from 105-125 to 75-95. so I know im moving in the right direction.
I've been using the scale as reference. i know they arent 100% accurate but it is extremely consistent. i can step on and off it 3 or 4 times in a row and its always the same. so far everything ive lost has been shown coming off as fat. lean body mass hasnt dropped.
My sleep schedule is probably the one thing that i struggle with. Im a Diesel Tech and i work nights. I work 12 hour shifts. 4 nights on, 5 days off, 3 nights on, 2 and 1/2 days off , then the cycle repeats. my off days my sleep schedule is good. i usually get 7 to 8 hours. but when i work, by the time im done with the gym, i only get 4 to 5 and a half hours of sleep normally.
Havent gotten my bloods done in about 4 months but they werent super bad other than the blood sugar, which is kind of what started this whole thing other than I was getting sick of being fat. I will post them when i get them done in the next couple weeks.
Goal is to get my body fat down and increase my insulin sensitivity so i can eventually put on some more muscle. I have no intention of running a huge cycle until i get healthy and body fat percentage comes down.
My training is a 5 day split push,pull,arms,legs,cardio. i do 30 min fasted cardio every morning on the treadmill doing power walk with incline. before i hurt my self i had about 6 years of training under my belt.
I havent really ran any super heavy cycles. i did 200mg test with 200mg nandrolone with bpc157 for 20 weeks. I had a really good experience with this. I have also ran 40mg of anavar with 200mg of test for 12 weeks. also had a good experience with this. both of these were done pre-injury.
currently i have been feeling good and dont really have any thing that i cant do in the gym so far other than deadlifts. it seems to agitate my knee. I look forward to working with everyone on the forum. also if anyone has any reccomendations for horomone replacement centers in the states i would be open to trying a new place.

Thanks in advance.

@Busted_Not_Broken thank you for sharing the log.

This is good info but we need to talk more and detail this out more.

Diet, please share your meals and foods long term for at least 2 weeks going forward, I see 1 day below but hard to judge on that.
BUT 1st problem I see you're 232lbs and you eat 1600 calories thats not good
you need to eat your BMR-10%
with you BMR (weight x 12 ) is around 2700 calories so even if you go down to 2000 thats low
we need to up your food intake but cut your eating window to lets say 16 hour fast 8 hour eating window
higher protein higher fats

Forgot to mention yesterday also, Im 32 years old. Here is what a typical day of eating looks like. One thing I have noticed is my insulin sensitivity seems to be controlled largely by my sleep. Even with the carb restriction. when I get 6-8 hours of sleep by blood sugar test around 75 to 77, but if i only get 4 to 5 hours of sleep on days im working, it is more in the 95 to 99 range. definitley need to figure out a way to optimize sleep. will post a body pic when i can have my wife take one.

training and cardio also not clear, can you please share you reps sets and weights and exercises as you go
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

Dont know if it matters but I forgot to mention I take vitamans too.

Fish oil
ashwaganda
vitaman D3
milk thistle
magnesium
glucosime/chondrotin
elderberry extract
apple cider vinegar
multivitamin

It does matter so thank you on the share but how much you taking? like fish oil how much?
vitamin C missing why?
also I see no n2guard, i suggest starting it asap its organ liver support for steroid trt users ( https://www.needtobuildmuscle.com/store/N2-GUARD-p75.html // https://n2guard.com)

pictures we need pics please
share a picture of you face blurred
pics of your meals as you go
pics of some training
and pics of your supplements
pics of gear is welcome even TRT gear with osta

 

[stevesmi]

definitely gets your diet up we need to see more details on that
be as honest as possible

 

[Busted_Not_Broken]

Wow that is a lot lol. Okay so my meals have all pretty much been the same since I started this diet but I can share my food log everyday. The reason I went so low with calories was because I wasn't getting results. Plus the whole blood sugar thing. I was planning to bring them up after getting that under control. I was at 2000 calories and just wasn't getting any results. Even with eating clean. But I've been under some stress lately so maybe that has something to do with it, plus lack of sleep I'm work days. I know I need to do pics. I was gona wait til when I wake up tomorrow. I can definitely start taking n2 guard. And as far as the vitamin c I didn't feel it was necessary because it's in some of the stuff I take. As far as training I basically do 4 to 5 exercises 3 to 4 sets each. And go to failure on each set. Try to stay between 8 to 12 reps. I don't know if I can get pics of training. I generally train by myself.

 

[Busted_Not_Broken]

Also I will start logging work outs and try to get some pics of supps and other stuff. I apologize. Tbh I didn't really think anyone would even look at this

 

[Busted_Not_Broken]

definitely gets your diet up we need to see more details on that
be as honest as possible

I promise I am 100% honest about everything I post. I really am only eating 1600 calories a day

 

[Busted_Not_Broken]

Here is supplements and gear. Can go through and add servings later

 

[Busted_Not_Broken]

Fish oil- 1400mg
ashwaganda-1000mg
vitaman D3-100mcg
milk thistle-240mg
magnesium-200mg
glucosime/chondrotin hci-1500mg
elderberry extract-500mg
apple cider vinegar- 2 TBSP
multivitamin
Zero sugar propel electrolyte packet

 

[Busted_Not_Broken]

Cardio is 30 min fasted. Incline treadmill heart rate between 120 to 135. If I'm on my off days from work I also do 30 min after my lift

 

[e2]

nice job on the cardio
try and do some high intensity as well

 

[2Thick]

I think 10 minutes of high intensity cardio
is better than 30 minutes of low intensity but that's my opinion

 

[Vadim Fedorov]

have you also tried some swimming?
That's a good way to get cardio and low impact

 

[MONSTRO]

monstro says stress no good
how much sleep you getting?

 

[JasonPriest]

sorry to hear about your stress issues
one of the ways you can reduce stress is improving your diet as well

 

[BodyMonster34]

bro looks good so far
hopefully you can get good results here

 

[Quadsweep]

up I think this has the potential to be a really good log
make sure you share details as Eddie said above

 

[Busted_Not_Broken]

I think 10 minutes of high intensity cardio
is better than 30 minutes of low intensity but that's my opinion

Reason for low intensity is because I injured my knee a few years ago.

 

[Busted_Not_Broken]

monstro says stress no good
how much sleep you getting?

When I'm off work 6 to 8 hours. When I work 4 -1/2 to 5 if I'm lucky

 

[Busted_Not_Broken]

up I think this has the potential to be a really good log
make sure you share details as Eddie said above

I intend to keep it as detailed as possible. I appreciate all the input

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

Try and get a nap when you don't sleep very much
otherwise you're just gonna spin your wheels

 

[chesty]

is it possible to get like a one or two-hour nap
that's very important so your body can repair

 

[ROIDDERS]

what kind of job do you do where you're only able to sleep five hours
that's not good in bodybuilding sleep is important

 

[ceo]

Bros the more you keep us details on everything the better
I like your attitude you're going to get good results don't worry

 

[Mobster]

Dont know if it matters but I forgot to mention I take vitamans too.

Fish oil
ashwaganda
vitaman D3
milk thistle
magnesium
glucosime/chondrotin
elderberry extract
apple cider vinegar
multivitamin

More supps than I take

 

[Masonic Bodybuilder]

Nurtobal should be at 25mg per day man.

 

[Busted_Not_Broken]

what kind of job do you do where you're only able to sleep five hours
that's not good in bodybuilding sleep is important

Im a Diesel Tech and i work nights. I work 12 hour shifts. 4 nights on, 5 days off, 3 nights on, 2 and 1/2 days off . To make matters worse I'm a foreman so I have to stay late for meetings. Usually by the time I'm done the shift is 13 to 13-1/2 hours. So by the time i leave and go to the gym, i dont get much sleep. I definitely understand it's not ideal. Maybe I would be better of doing most of my training on my off days and using my work days as recovery.

 

[Busted_Not_Broken]

Here is my food for yesterday with a pic of my last meal

 

[Busted_Not_Broken]

Here is my fasted weight and pics

 

[Busted_Not_Broken]

Nurtobal should be at 25mg per day man.

Okay I will try and up the dose. I always try to start off with small doses to make sure Im not gona have any adverse reactions.

 

[Busted_Not_Broken]

just ordered my N2Guard and set up my blood work for Tuesday. Will post pics when i get the results back.

 

[Busted_Not_Broken]

Here was todays chest work out. Basically all these sets were to failure except the first set of barbell bench press.

 

[Busted_Not_Broken]

Meals for the day. pic is of last meal. I apologize if I'm posting to much. I'm new to this, just let me know.

 

[Npcclassicphysique champ]

Meals for the day. pic is of last meal. I apologize if I'm posting to much. I'm new to this, just let me know.

@Busted_Not_Broken is this correct you doing 120+ grams of protein? that low?

Here was todays chest work out. Basically all these sets were to failure except the first set of barbell bench press.

good workout but needs more cardio a lot more

just ordered my N2Guard and set up my blood work for Tuesday. Will post pics when i get the results back.

awesome post the touchdown pics bro

Here is my fasted weight and pics

you have a good base there and you'll be able to lean out lets work on this

Im a Diesel Tech and i work nights. I work 12 hour shifts. 4 nights on, 5 days off, 3 nights on, 2 and 1/2 days off . To make matters worse I'm a foreman so I have to stay late for meetings. Usually by the time I'm done the shift is 13 to 13-1/2 hours. So by the time i leave and go to the gym, i dont get much sleep. I definitely understand it's not ideal. Maybe I would be better of doing most of my training on my off days and using my work days as recovery.

its not idea but lets do what we can, on your off days lets up the fasted cardio

 

[ballin2504]

Great start to the log

 

[Busted_Not_Broken]

@Busted_Not_Broken is this correct you doing 120+ grams of protein? that low?


good workout but needs more cardio a lot more


awesome post the touchdown pics bro


you have a good base there and you'll be able to lean out lets work on this


its not idea but lets do what we can, on your off days lets up the fasted cardio

How much cardio should I be doing? Right now I'm at 30 min fasted every morning. And I try to do 30 min after my workouts on my days off from work. Definitely will be adding protien once calories start to come up.

 

[Npcclassicphysique champ]

How much cardio should I be doing? Right now I'm at 30 min fasted every morning. And I try to do 30 min after my workouts on my days off from work. Definitely will be adding protien once calories start to come up.

@Busted_Not_Broken add 1 hour cardio on days off thats a must

 

[Busted_Not_Broken]

@Busted_Not_Broken add 1 hour cardio on days off thats a must

will do! thank you

 

[Npcclassicphysique champ]

will do! thank you

@Busted_Not_Broken keep us updated, get this log active as you go

 

[25homes]

Currently on: Trt 200mg test cyp. and 5mg of mk2866
(been on mk for about two and a half weeks)

Wanting to lose fat and get in shape. injured my knee a few years ago and quit lifting. been back in the gym for about two and a half months. when i started i was 232lbs 32% body fat fasted. according to an oxiline scale. this morning I measured myself out fasted at 213.8lbs 28.7% body fat. my lean body mass (according to scale) is 148 to 150lbs.
Diet right now is 1600 calories. 50 grams of carbs 123 grams protien and 100 grams of fat. I was having insulin sensitivity issues. that why i cut my carbs out so low. my fasted blood sugars went from 105-125 to 75-95. so I know im moving in the right direction.
I've been using the scale as reference. i know they arent 100% accurate but it is extremely consistent. i can step on and off it 3 or 4 times in a row and its always the same. so far everything ive lost has been shown coming off as fat. lean body mass hasnt dropped.
My sleep schedule is probably the one thing that i struggle with. Im a Diesel Tech and i work nights. I work 12 hour shifts. 4 nights on, 5 days off, 3 nights on, 2 and 1/2 days off , then the cycle repeats. my off days my sleep schedule is good. i usually get 7 to 8 hours. but when i work, by the time im done with the gym, i only get 4 to 5 and a half hours of sleep normally.
Havent gotten my bloods done in about 4 months but they werent super bad other than the blood sugar, which is kind of what started this whole thing other than I was getting sick of being fat. I will post them when i get them done in the next couple weeks.
Goal is to get my body fat down and increase my insulin sensitivity so i can eventually put on some more muscle. I have no intention of running a huge cycle until i get healthy and body fat percentage comes down.
My training is a 5 day split push,pull,arms,legs,cardio. i do 30 min fasted cardio every morning on the treadmill doing power walk with incline. before i hurt my self i had about 6 years of training under my belt.
I havent really ran any super heavy cycles. i did 200mg test with 200mg nandrolone with bpc157 for 20 weeks. I had a really good experience with this. I have also ran 40mg of anavar with 200mg of test for 12 weeks. also had a good experience with this. both of these were done pre-injury.
currently i have been feeling good and dont really have any thing that i cant do in the gym so far other than deadlifts. it seems to agitate my knee. I look forward to working with everyone on the forum. also if anyone has any reccomendations for horomone replacement centers in the states i would be open to trying a new place.

Thanks in advance.

I would add GW into the Mix bro

 

[Noah Wixx]

I would add GW into the Mix bro

I agree gw would go great here

 

[Busted_Not_Broken]

Didn't have time to get on earlier. Here is my meals from yester day. along with weight check in. I think it might be time to up my calories a bit. the number of weight I've lost in muscle comparted to fat has pretty much tipped the last two days. Also i want to clear something up. some of you have told me i need to up the dose of the mk2866 that i have been running from 5mg. to be honest i wasnt really trying to use if in a performance aspect. it was more to help with blood sugars. if you look at some of the clinical trials. they had people on as low of dose as 3mg and they were reporting that there was a significant lowering in blood sugar. That being said I'm not against raising the dose either. I also got bloods done this morning so if everything comes back good we can may talk about what a good plan for cycle will look like.

 

[Busted_Not_Broken]

After taking everyone's advice into consideration I'm thinking of changing my work out routine to get optimal sleep.

Training split for rest with work schedule:
Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday
legs cardio off arms back off chest
&accessory

The thought process is i always have sat sunday and monday morning off. so since i train at the end of my day i will have those days to really push my self. and since i have every other tuesday off i can switch my arm days back and forth for optimal rest. arms and back are the easiest for me to push through so i dont mind doing them during the week. plus with the added days off i will have the most recovery. Any input is welcome.

 

[Busted_Not_Broken]

This was today back work out.

Lat Pulldown (Cable)
SETS
WEIGHT & REPS
1
130lbs x 12 reps

2
135lbs x 9 reps

3
135lbs x 8 reps


Single arm Machine row
SETS
WEIGHT & REPS
1
120lbs x 10 reps

2
120lbs x 10 reps

3
120lbs x 10 reps

Vbar Pull Down
SETS
WEIGHT & REPS
1
100lbs x 10 reps

2
100lbs x 10 reps

3
100lbs x 9 reps

Chest Supported Reverse Fly (Dumbbell) super set with resistance band reverse fly to failure
SETS
WEIGHT & REPS
1
40lbs x 10 reps

2
40lbs x 10 reps

3
40lbs x 8 reps

Lateral Raise (Dumbbell)
SETS
WEIGHT & REPS
1
30lbs x 20 reps

2
30lbs x 18 reps

3
30lbs x 18 reps

 

[Busted_Not_Broken]

meals for the day

 

[LevButlerov]

After taking everyone's advice into consideration I'm thinking of changing my work out routine to get optimal sleep.

Training split for rest with work schedule:
Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday
legs cardio off arms back off chest
&accessory

The thought process is i always have sat sunday and monday morning off. so since i train at the end of my day i will have those days to really push my self. and since i have every other tuesday off i can switch my arm days back and forth for optimal rest. arms and back are the easiest for me to push through so i dont mind doing them during the week. plus with the added days off i will have the most recovery. Any input is welcome.

@Busted_Not_Broken i would do all the big lifts like legs on rest days if you ask me

This was today back work out.

Lat Pulldown (Cable)
SETS
WEIGHT & REPS
1
130lbs x 12 reps

2
135lbs x 9 reps

3
135lbs x 8 reps


Single arm Machine row
SETS
WEIGHT & REPS
1
120lbs x 10 reps

2
120lbs x 10 reps

3
120lbs x 10 reps

Vbar Pull Down
SETS
WEIGHT & REPS
1
100lbs x 10 reps

2
100lbs x 10 reps

3
100lbs x 9 reps

Chest Supported Reverse Fly (Dumbbell) super set with resistance band reverse fly to failure
SETS
WEIGHT & REPS
1
40lbs x 10 reps

2
40lbs x 10 reps

3
40lbs x 8 reps

Lateral Raise (Dumbbell)
SETS
WEIGHT & REPS
1
30lbs x 20 reps

2
30lbs x 18 reps

3
30lbs x 18 reps

good training lets get reps even to 25 level and cardio up

meals for the day

protein is still low bump it up

 

[Busted_Not_Broken]

@Busted_Not_Broken i would do all the big lifts like legs on rest days if you ask me


good training lets get reps even to 25 level and cardio up


protein is still low bump it up

So higher reps? And after talking with @Npcclassicphysique champ , I was already planning on bumping fasted cardio to 60 minutes on days off. Will that be sufficient ?

 

[Mobster]

Sleep is important

 

[stevesmi]

I've written and talked about sleep strategies for years

one trick is wear blue blocker glasses after sunset if you watch tv or use electronics

 

[LevButlerov]

So higher reps? And after talking with @Npcclassicphysique champ , I was already planning on bumping fasted cardio to 60 minutes on days off. Will that be sufficient ?

@Busted_Not_Broken getting enough sleep is key
but higher reps are better long term fat loss and overall for your body type
and cardio for sure 60 min fasted on days off is perfect
you have to never stop and keep pushing

 

[Quadsweep]

Are you taking any stimulants near bedtime
stimulants can affect your sleep for many hours

 

[BodyMonster34]

bro i lift hard you know me
but i also sleep hard. gotta do both

 

[JasonPriest]

hopefully you'll be able to improve your sleep
that is going to be key that's when your body rests and recovers

 

[MONSTRO]

Monstro likes your cardio
that good for heart and lean ness

 

[Vadim Fedorov]

meals look amazing
you're getting in a lot of good nutrition

 

[2Thick]

keep up the good work
I like your simple workouts

 

[e2]

great start to this log
you are even including some pictures of the training you're doing very cool

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

very nice commitment on this log
keep up the good work

 

[chesty]

the pictures are very helpful for people new to this
thank you for putting those up

 

[ROIDDERS]

nice workouts that is definitely good
let us know it when you switch something up

 

[ceo]

Bros you even posted pictures of your meals
very nice start to this log

 

[Busted_Not_Broken]

I really appreciate all the feed back. You guys have no idea how much it helps

 

[ballin2504]

Rest is very important. That’s when you grow

 

[Eddie Haskell]

I really appreciate all the feed back. You guys have no idea how much it helps

@Busted_Not_Broken lets see more updates

 

[25homes]

After taking everyone's advice into consideration I'm thinking of changing my work out routine to get optimal sleep.

Training split for rest with work schedule:
Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday
legs cardio off arms back off chest
&accessory

The thought process is i always have sat sunday and monday morning off. so since i train at the end of my day i will have those days to really push my self. and since i have every other tuesday off i can switch my arm days back and forth for optimal rest. arms and back are the easiest for me to push through so i dont mind doing them during the week. plus with the added days off i will have the most recovery. Any input is welcome.

I like to switch things up and gives body diff look

 

[Busted_Not_Broken]

@Busted_Not_Broken lets see more updates

Sorry I haven't posted much the last few days I just don't really have time with my sleep schedule.

 

[Npcclassicphysique champ]

Sorry I haven't posted much the last few days I just don't really have time with my sleep schedule.

@Busted_Not_Broken come back to us and updated us, you can do it on your phone

 

[Noah Wixx]

Sleep is the building block essential for recovery

 

[Busted_Not_Broken]

sorry ive been off so long. Ive been struggling with work and sleep. the off days helped but i still am struggling. i had one day i only got 3 and half hours and another that was only 4 and a half. here is my meal logs. sorry for the photo dump

 

[Busted_Not_Broken]

So my training is gona look a little

0 comments

Triceps Dip
SETS
REPS
1
20 reps

2
14 reps


Smith Machine French Press
SETS
WEIGHT & REPS
1
50lbs x 14 reps

2
60lbs x 12 reps

3
60lbs x 13 reps

Single Arm Tricep Extension (Dumbbell)
SETS
WEIGHT & REPS
1
20lbs x 12 reps

2
20lbs x 10 reps

Bicep Curl (Barbell)
SETS
WEIGHT & REPS
1
60lbs x 15 reps

2
60lbs x 13 reps

3
60lbs x 12 reps

Seated Incline Curl (Dumbbell)
SETS
WEIGHT & REPS
1
25lbs x 13 reps

2
25lbs x 12 reps

3
25lbs x 11 reps

wonky because of the split change. i also have been incorporating higher reps. as recommended

 

[Busted_Not_Broken]

0 likes
0 comments

Bench Press (Barbell)
SETS
WEIGHT & REPS
1
135lbs x 19 reps

Best Volume
2
155lbs x 14 reps

3
155lbs x 13 reps

4
135lbs x 13 reps

Chest Press (Machine)
SETS
WEIGHT & REPS
1
80lbs x 14 reps

Best Volume

Best 1 Rep Max
2
80lbs x 13 reps

3
80lbs x 12 reps

Incline Bench Press (Dumbbell)
SETS
WEIGHT & REPS
1
60lbs x 8 reps

2
45lbs x 10 reps

3
45lbs x 9 reps

Chest Fly (Dumbbell)
SETS
WEIGHT & REPS
1
25lbs x 13 reps

2
25lbs x 14 reps

Best Volume
3
25lbs x 12 reps

 

[Busted_Not_Broken]

was also only able to do 30 and 40 minutes on my fasted cardio due to the whole sleep thing.

 

[Busted_Not_Broken]

I almost feel like the only thing that's gona get me through this sleep thing is stepping down from my foreman position. i always have to stay late.

 

[Busted_Not_Broken]

i was gona post a log pic of physique too but its pretty pointless the change is so small you cant see it. only way i know is the scale

 

[Busted_Not_Broken]

Here is my male horomone blood panel. still waiting on the results of my health panel

 

[Busted_Not_Broken]

Also going to increase my calories on training days to 1900. 104g carbs 152g protein and 97g fat

 

[Eddie Haskell]

sorry ive been off so long. Ive been struggling with work and sleep. the off days helped but i still am struggling. i had one day i only got 3 and half hours and another that was only 4 and a half. here is my meal logs. sorry for the photo dump

@Busted_Not_Broken lets add a few protein shakes and bars during your work day
can you do that?

So my training is gona look a little

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Triceps Dip
SETS
REPS
1
20 reps

2
14 reps


Smith Machine French Press
SETS
WEIGHT & REPS
1
50lbs x 14 reps

2
60lbs x 12 reps

3
60lbs x 13 reps

Single Arm Tricep Extension (Dumbbell)
SETS
WEIGHT & REPS
1
20lbs x 12 reps

2
20lbs x 10 reps

Bicep Curl (Barbell)
SETS
WEIGHT & REPS
1
60lbs x 15 reps

2
60lbs x 13 reps

3
60lbs x 12 reps

Seated Incline Curl (Dumbbell)
SETS
WEIGHT & REPS
1
25lbs x 13 reps

2
25lbs x 12 reps

3
25lbs x 11 reps

wonky because of the split change. i also have been incorporating higher reps. as recommended

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Bench Press (Barbell)
SETS
WEIGHT & REPS
1
135lbs x 19 reps

Best Volume
2
155lbs x 14 reps

3
155lbs x 13 reps

4
135lbs x 13 reps

Chest Press (Machine)
SETS
WEIGHT & REPS
1
80lbs x 14 reps

Best Volume

Best 1 Rep Max
2
80lbs x 13 reps

3
80lbs x 12 reps

Incline Bench Press (Dumbbell)
SETS
WEIGHT & REPS
1
60lbs x 8 reps

2
45lbs x 10 reps

3
45lbs x 9 reps

Chest Fly (Dumbbell)
SETS
WEIGHT & REPS
1
25lbs x 13 reps

2
25lbs x 14 reps

Best Volume
3
25lbs x 12 reps

you copied and pasted this, so you ACTUALLY doing this or just planning?

I almost feel like the only thing that's gona get me through this sleep thing is stepping down from my foreman position. i always have to stay late.

hard to say, but if you not getting sleep you might want to slow down with work, long term health important bro

i was gona post a log pic of physique too but its pretty pointless the change is so small you cant see it. only way i know is the scale

no matter what share it bro

Here is my male horomone blood panel. still waiting on the results of my health panel

your estrogen is HIGH you using any ai? and dose?

Also going to increase my calories on training days to 1900. 104g carbs 152g protein and 97g fat

you should be doing high protein on NON training days too

 

[Busted_Not_Broken]

Not currently on an ai. And yeah I did change my training split. Definitely going to give my job some more thought. I agree I need to get more sleep.

 

[stevesmi]

that is a lot of info, nice log updates!

 

[Mobster]

When I worked like that I'd graft and sleep - that was it

 

[Busted_Not_Broken]

Okay moving into a new week. should be a little easier. I have some training certification classes I have to do so i will be on a regular schedule. here is yesterdays meal and workout. The higher reps are kicking my ass, not gona lie. but my joints feels real good. I'm enjoying the change up.

 

[Busted_Not_Broken]

Lying Leg Curl (Machine)
SETS
WEIGHT & REPS
1
100lbs x 21 reps

2
100lbs x 15 reps

3
80lbs x 20 reps

4
80lbs x 21 reps

Squat (Barbell)
SETS
WEIGHT & REPS
1
135lbs x 20 reps

2
135lbs x 22 reps

3
135lbs x 18 reps

4
135lbs x 20 reps

Leg Extension (Machine)
SETS
WEIGHT & REPS
1
100lbs x 15 reps

2
100lbs x 10 reps

3
80lbs x 14 reps

Hack Squat (Machine)
SETS
WEIGHT & REPS
1
60lbs x 9 reps

2
60lbs x 10 reps

 

[Busted_Not_Broken]

I have noticed even on day that i can sleep longer. I have problems sleeping more than 6 hours. most likely due to years of bad sleep habits

 

[Losiol]

Lying Leg Curl (Machine)
SETS
WEIGHT & REPS
1
100lbs x 21 reps

2
100lbs x 15 reps

3
80lbs x 20 reps

4
80lbs x 21 reps

Squat (Barbell)
SETS
WEIGHT & REPS
1
135lbs x 20 reps

2
135lbs x 22 reps

3
135lbs x 18 reps

4
135lbs x 20 reps

Leg Extension (Machine)
SETS
WEIGHT & REPS
1
100lbs x 15 reps

2
100lbs x 10 reps

3
80lbs x 14 reps

Hack Squat (Machine)
SETS
WEIGHT & REPS
1
60lbs x 9 reps

2
60lbs x 10 reps

Good leg workout

 

[JasonPriest]

this is an excellent log I like how you're being honest about your work and sleep issues

 

[BodyMonster34]

bro nice pics, yo got a good log

 

[Busted_Not_Broken]

this is an excellent log I like how you're being honest about your work and sleep issues

Its cause all you guys go out of your way to help me. I get amazing advice, and it seems like people here actually care. I want to give them all the info I can. I dont want to cheat all its gona do is hurt me in the long run.

 

[Quadsweep]

your estrogen is a bit high but nothing you can't control with some aromasin

 

[Busted_Not_Broken]

your estrogen is a bit high but nothing you can't control with some aromasin

would I be adding that as part of my trt or will this be a temporary thing?

 

[Busted_Not_Broken]

I finally got the rest of my blood test back today. looked pretty good. need to get hdl up. my aic looks high but i have already been working on that. also i only got a couple hours of sleep before this blood test.

 

[Busted_Not_Broken]

Here is food and training for the day. The cardio i did on the treadmill was hit style run then walk and repeat.

 

[Busted_Not_Broken]

Treadmill
SETS
DISTANCE & TIME
1
2.1mi - 40min 0s

Crunch (Machine)
SETS
WEIGHT & REPS
1
200lbs x 21 reps

2
200lbs x 20 reps

3
200lbs x 17 reps

4
200lbs x 13 reps

Hanging Leg Raise
SETS
REPS
1
17 reps

2
14 reps

3
15 reps

4
14 reps

Cable Twist (Up to down)
SETS
WEIGHT & REPS
1
30lbs x 20 reps

2
30lbs x 20 reps

3
30lbs x 20 reps

 

[Busted_Not_Broken]

Here are some of my meals I've been eating. Yes I know they are boring lol

 

[Losiol]

Here are some of my meals I've been eating. Yes I know they are boring lol

Nothing boring about your food bros! Food is for function not for taste !!

 

[Npcclassicphysique champ]

I finally got the rest of my blood test back today. looked pretty good. need to get hdl up. my aic looks high but i have already been working on that. also i only got a couple hours of sleep before this blood test.

@Busted_Not_Broken estrogen is still high IMO we need to do something about that, you not doing any TRT that we dont know about right?

Here is food and training for the day. The cardio i did on the treadmill was hit style run then walk and repeat.

again up the protein by 20-30 grams and add more fiber
you need psyllium husk daily

Treadmill
SETS
DISTANCE & TIME
1
2.1mi - 40min 0s

Crunch (Machine)
SETS
WEIGHT & REPS
1
200lbs x 21 reps

2
200lbs x 20 reps

3
200lbs x 17 reps

4
200lbs x 13 reps

Hanging Leg Raise
SETS
REPS
1
17 reps

2
14 reps

3
15 reps

4
14 reps

Cable Twist (Up to down)
SETS
WEIGHT & REPS
1
30lbs x 20 reps

2
30lbs x 20 reps

3
30lbs x 20 reps

NICE i see you did 20 reps there perfect do more 20 rep sets

Here are some of my meals I've been eating. Yes I know they are boring lol

Finally some clean meal pics
AND NO! not boring bro your meal pics amazing we love food porn on evo

 

[Busted_Not_Broken]

@Busted_Not_Broken estrogen is still high IMO we need to do something about that, you not doing any TRT that we dont know about right?


again up the protein by 20-30 grams and add more fiber
you need psyllium husk daily


NICE i see you did 20 reps there perfect do more 20 rep sets


Finally some clean meal pics
AND NO! not boring bro your meal pics amazing we love food porn on evo

You might have missed it in previous post. I am on trt 180mg to 200mg test cyp a week. and i will be adding more protien. i just dont want to add to many calories to fast. and i will look into the psyllium husk.
some one suggested taking a small dose ai. what do you think?

 

[stevesmi]

hm your diet is very good I like it