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Approved Log New dads weight loss Testosterone Winstrol cycle Log
- Thread starter Dadbod1996
- Start date
Had 2 rest days .
Saturday was rest day 1 - did my 20 minutes of cardio on the eleptical at 24 hours fasted . Also a lot of body weight squats and some core .
Sunday was rest day 2 - did my 20 minutes of cardio at 25 hours fasted ( bike ) .
Went to the gym yesterday at 18 hours fasted for shoulders
Workout
Shoulders
Barbell upright row
30 lbs 30 reps
70 lbs 12 reps
90 lbs 12 reps
Dumbbell shoulder press
40 lbs 12 reps
60 lbs 9 reps
60 lbs 7 reps, 20 sec rest, 35 lbs 5 reps
Smith machine shrugs
135 lbs 20 reps
3x 205 lbs 12 reps
Rear delt machine
70 lbs 18 reps
90 lbs 12 reps
80 lbs 10 reps
Seated calf raises
45 lbs 12 reps
4x 90 lbs 12 reps
Followed by 20m cardio ( bike )
Today was arms , went to the gym 19 hours fasted .
Workout
Arms
Rope triceps extension
44 lbs 15 reps , rest and go until 20 reps
3x55 lbs 6 reps , rest and go until 10 reps
Ez barbell curls
30 lbs 15 reps ( wide grip ) 30 sec rest,
30 lbs 10 reps ( close grip )
2x 50 lbs 12 reps ( wide grip ), 30 sec rest,
30 lbs 10 reps ( close grip )
Dumbbell tricep extension
1x 20lbs 12 reps per arm
2x 30 lbs 8 reps per arm
Dumbell hammer curl ( one arm at a time )
3x 30 lbs 12 reps per arm
Followed by 20m cardio ( bike )
Added some pics of last couple days food .
Keeping track of my ketosis with keto strips daily .
In regards to cardio I have been doing it with a heart rate of around 150 . Would you recommend going down to 130 heart rate for the cardio ?
Thank you for all the comments and input EVO family !
Saturday was rest day 1 - did my 20 minutes of cardio on the eleptical at 24 hours fasted . Also a lot of body weight squats and some core .
Sunday was rest day 2 - did my 20 minutes of cardio at 25 hours fasted ( bike ) .
Went to the gym yesterday at 18 hours fasted for shoulders
Workout
Shoulders
Barbell upright row
30 lbs 30 reps
70 lbs 12 reps
90 lbs 12 reps
Dumbbell shoulder press
40 lbs 12 reps
60 lbs 9 reps
60 lbs 7 reps, 20 sec rest, 35 lbs 5 reps
Smith machine shrugs
135 lbs 20 reps
3x 205 lbs 12 reps
Rear delt machine
70 lbs 18 reps
90 lbs 12 reps
80 lbs 10 reps
Seated calf raises
45 lbs 12 reps
4x 90 lbs 12 reps
Followed by 20m cardio ( bike )
Today was arms , went to the gym 19 hours fasted .
Workout
Arms
Rope triceps extension
44 lbs 15 reps , rest and go until 20 reps
3x55 lbs 6 reps , rest and go until 10 reps
Ez barbell curls
30 lbs 15 reps ( wide grip ) 30 sec rest,
30 lbs 10 reps ( close grip )
2x 50 lbs 12 reps ( wide grip ), 30 sec rest,
30 lbs 10 reps ( close grip )
Dumbbell tricep extension
1x 20lbs 12 reps per arm
2x 30 lbs 8 reps per arm
Dumbell hammer curl ( one arm at a time )
3x 30 lbs 12 reps per arm
Followed by 20m cardio ( bike )
Added some pics of last couple days food .
Keeping track of my ketosis with keto strips daily .
In regards to cardio I have been doing it with a heart rate of around 150 . Would you recommend going down to 130 heart rate for the cardio ?
Thank you for all the comments and input EVO family !
Attachments
Regarding HR at 150 be careful about burning up muscle. When I get that hi I start smelling ammonia which is a clear sign muscle is being destroyed.
@Dadbod1996 thats perfect training
stay that levelyour heart rate is too high, I would stay around 130, so slow momentum please, like up an incline treadmill walk, speed 2.5 incline 2.5-4 range slow it down a bit
and keto strips please post pics
food pics on point love tha
Another rest day today .
Did 20m of bike this morning at 17 hours fasted .
Currently pinning 0.5mg test blend with 25g 5/8 inch needle in my thighs .
Almost out of needles and it’s time to order some more . Wondering what gauge and size you guys would recommend ? Never pinned my delts before and thinking about giving it a try
Also adding some pics of food and keto strips
Did 20m of bike this morning at 17 hours fasted .
Currently pinning 0.5mg test blend with 25g 5/8 inch needle in my thighs .
Almost out of needles and it’s time to order some more . Wondering what gauge and size you guys would recommend ? Never pinned my delts before and thinking about giving it a try
Also adding some pics of food and keto strips
Attachments
I use the same size needle in my delts and lats.
Order placed ! Will be trying a delt injection for the first time this Friday
@Dadbod1996 very dedicated, stay fasted and you're in ketosis fasting, thats dedication full?
do NOT inject your thighs or legs, always do delts easier, 1/2ml 23G needle 1 inch pin or 5/8 is fine as well but get into the muscle
Yes been in ketosis consistently for the last 3 weeks .
No choice in regards to the dedication . I have a goal in mind that I have to attain and surpass .
I feel that 0.5ml in the thighs is fine - anything over that and I get some bad Pip . This cycle so far ( 3 weeks in ) only injected thighs with no issues . Will be trying out delts and expect it to be smoother / easier at which point I’ll be mostly doing delts and occasionally thighs .
@Npcclassicphysique champ 25g 5/8 fine for delts ? Thank you
@Dadbod1996 stay in ketosis and stay fasting, you'll shred up fast and easy
on the injections, its not about PIP, injecting into legs can cause long term damage and possible other issues. I suggest delts or glutes, swap.
You can use 25g 5/8 into the delts no issues.
We got articles and podcasts on this
I'm excited to see where this log goes from here
@Dadbod1996 updates and meals are good........
Delta are the way to go
@Dadbod1996 this log is awesome! Youre on point bro!
@Dadbod1996 any updates for us? you ok?
Hello EVO family !
A recap of the last couple days
Thursday the 3rd of October was legs
Went to the gym 18 hours fasted
Workout
Legs
Leg extension
1x12 100 lbs
1x12 120 lbs
1x12 140 lbs
1x12 160 lbs
1x10 180 lbs
1x8 180 lbs
Leg curl
1x15 100 lbs
1x6 160 lbs,
1x5 160 lbs
2x12 100 lbs
Seated calf raises
4x12 90 lbs
1x 12 90 lbs , 10 sec rest 15 reps 45 lbs , 30 sec rest , 15 reps 45 lbs
Followed by 25m cardio (bike)
Friday went to the gym 16 hours fasted for a chest workout
Workout
Chest
Flat bench press
1x 20 45 lbs
1x 12 135 lbs
1x6 185 lbs
1x3 205 lbs
2x10 135 lbs
Peck deck ( machine fly )
1x 12 120 lbs
1x6 190 lbs
1x6 190 lbs
1x4 190 lbs
Chest press ( machine )
1x20 60 lbs
3x 12 90 lbs
Followed by 20m cardio ( bike)
Saturday fasted for 26 hours . Didn’t do cardio for the first time in the last 3 weeks .
Sunday fasted for 16 hours before doing 20min of VR boxing with the oculus headset
A recap of the last couple days
Thursday the 3rd of October was legs
Went to the gym 18 hours fasted
Workout
Legs
Leg extension
1x12 100 lbs
1x12 120 lbs
1x12 140 lbs
1x12 160 lbs
1x10 180 lbs
1x8 180 lbs
Leg curl
1x15 100 lbs
1x6 160 lbs,
1x5 160 lbs
2x12 100 lbs
Seated calf raises
4x12 90 lbs
1x 12 90 lbs , 10 sec rest 15 reps 45 lbs , 30 sec rest , 15 reps 45 lbs
Followed by 25m cardio (bike)
Friday went to the gym 16 hours fasted for a chest workout
Workout
Chest
Flat bench press
1x 20 45 lbs
1x 12 135 lbs
1x6 185 lbs
1x3 205 lbs
2x10 135 lbs
Peck deck ( machine fly )
1x 12 120 lbs
1x6 190 lbs
1x6 190 lbs
1x4 190 lbs
Chest press ( machine )
1x20 60 lbs
3x 12 90 lbs
Followed by 20m cardio ( bike)
Saturday fasted for 26 hours . Didn’t do cardio for the first time in the last 3 weeks .
Sunday fasted for 16 hours before doing 20min of VR boxing with the oculus headset
Went to the gym 21 hours fasted today for back day
Workout
Back day
Wide grip Lat pull-down
1x 12 110 lbs
1x11 187 lbs
1x9 209 lbs
2x6 209 lbs
1x4 209 lbs
Machine rows ( close grip )
1x10 120 lbs
3x8 120 lbs
Machine lat pull downs ( reverse grip )
1x10 120 lbs
2x8 140 lbs
2x6 140 lbs
Deadlift
3x10 135 lbs
Added some pictures of food and macros of the last couple days . Staying at around 160g protein / 120g fat / 30g carbs
Did a delt injection for the first time last Friday and it was amazing . Delts will be a part of my go to areas from now !
Workout
Back day
Wide grip Lat pull-down
1x 12 110 lbs
1x11 187 lbs
1x9 209 lbs
2x6 209 lbs
1x4 209 lbs
Machine rows ( close grip )
1x10 120 lbs
3x8 120 lbs
Machine lat pull downs ( reverse grip )
1x10 120 lbs
2x8 140 lbs
2x6 140 lbs
Deadlift
3x10 135 lbs
Added some pictures of food and macros of the last couple days . Staying at around 160g protein / 120g fat / 30g carbs
Did a delt injection for the first time last Friday and it was amazing . Delts will be a part of my go to areas from now !
Attachments
@Dadbod1996 looking good on training and how about cardio on back day bro?
on the fats/protein you got ratios right
do you have ketone strip updates?
Just noticed that I forgot to add it in there . Yesterday did 20m of bike right after my workout .
Trying to do my 20m of bike daily . Sometimes my schedule is out of my hands and when that happens and I can’t go to the gym for cardio I’ll do boxing with my VR headset . My tendinitis in my foot is finally going away after almost a month .
I do a ketone test every day - it’s usually in the 2nd darkest color - don’t find it that interesting to post pictures of it daily but I can add some pics .
Today I had an electrocardiogram to see how my heart is doing . Everything seems great . My resting heart rate is 71 beats per minute .
Went to the gym 17 hours fasted today
Workout
Legs
Leg extension
1x12 100 lbs
1x12 120 lbs
1x12 140 lbs
1x12 160 lbs
1x12 180 lbs
1x10 180 lbs
1x8 180 lbs
Leg curl
1x15 100 lbs
1x12 130 lbs
1x9 140 lbs
1x9 140 lbs
1x8 140 lbs
Seated calf raises
3x 12 70 lbs
3x 12 90 lbs
Didn’t have the time to do cardio at the gym today .
Went back home for a quick 10m Cardio with the VR boxing before starting work .
Did another 15m on my lunch break before breaking my fast at 22 hours fasted .
Added pictures of macros and food and keto strip test .
Workout
Legs
Leg extension
1x12 100 lbs
1x12 120 lbs
1x12 140 lbs
1x12 160 lbs
1x12 180 lbs
1x10 180 lbs
1x8 180 lbs
Leg curl
1x15 100 lbs
1x12 130 lbs
1x9 140 lbs
1x9 140 lbs
1x8 140 lbs
Seated calf raises
3x 12 70 lbs
3x 12 90 lbs
Didn’t have the time to do cardio at the gym today .
Went back home for a quick 10m Cardio with the VR boxing before starting work .
Did another 15m on my lunch break before breaking my fast at 22 hours fasted .
Added pictures of macros and food and keto strip test .
Attachments
@Dadbod1996 thats good cardio is a must bro
meals look good and you're in high ketosis thats perfect 22 fasted
we are in what week? I think week 4 we need before after pics
In 4 days it’s going to be a full month since being back to the gym and it’s starting to show .we are in what week? I think week 4 we need before after pics
Will be posting pictures this week and a weight update .
I am very happy with the results of my first month and still as motivated as ever .
My weight went down like crazy in the first 2 weeks then stagnated for a week and I am losing some more weight( FAT) again this week .
Honestly so happy to learn that raspberries and blueberries are low carbs / calories and that I can eat them. Only fruits I’ve had all month . Tastes like a real treat.
@Dadbod1996 thats perfect, lets do a 48 hour fast into it, can you do it? to finish the 4 weeks with a full 48 hour fast? and then we do pics as you're fasted and pumped a bit from the gym, would look like a great before after imo
berries are top fruits, and a must for many even in Ketosis you are the proof that berries can be eaten in a ketogenic diet
so question would be
can you eat raspberries and blueberries on a ketogenic diet?
Answer:
YES! for sure you can, as the reader can see @Dadbod1996 eats berries and is in ketosis
here is him eating berries in this log update
https://www.evolutionary.org/forums...terone-winstrol-cycle-log.100926/post-1619501
and here is his ketone strip results, he's in deep ketosis
https://www.evolutionary.org/forums...terone-winstrol-cycle-log.100926/post-1620187
keep up the good work my man we're very impressed
your deep in ketosis that means you're burning a ton of body fat
bro you kicking ass you making me very impressed
Love fresh raspberries. Nice job on one month of grinding!
Super busy this week - didn’t have the time to go to the gym this morning so ended up being a home workout .
Shoulder day at home today - 19 hours fasted
Workout
Shoulders
Kettlebell Upright Rows ( one handed )
5x 10 30 lbs
Dumbbell shoulder press
3x18 30 lbs
1x 16 30 lbs
Dumbbell shrugs
1x12 30 lbs
3x25 30 lbs
Dumbbell rear delt raises
4x6 30 lbs
Lateral raises
3x15 15 lbs
After finishing work - 28 hours fasted - 45 min of low intensity boxing for my cardio and 10m of stretching to finish off .
Will be fasting until tomorrow afternoon - the goal is to extend it to 41 hours or so at the very least .
Tomorrow have another busy morning but will try going to the gym earlier for arms otherwise will have an arm day at home .
Just did a keto test and of course still in ketosis.
Shoulder day at home today - 19 hours fasted
Workout
Shoulders
Kettlebell Upright Rows ( one handed )
5x 10 30 lbs
Dumbbell shoulder press
3x18 30 lbs
1x 16 30 lbs
Dumbbell shrugs
1x12 30 lbs
3x25 30 lbs
Dumbbell rear delt raises
4x6 30 lbs
Lateral raises
3x15 15 lbs
After finishing work - 28 hours fasted - 45 min of low intensity boxing for my cardio and 10m of stretching to finish off .
Will be fasting until tomorrow afternoon - the goal is to extend it to 41 hours or so at the very least .
Tomorrow have another busy morning but will try going to the gym earlier for arms otherwise will have an arm day at home .
Just did a keto test and of course still in ketosis.
Attachments
Super busy this week - didn’t have the time to go to the gym this morning so ended up being a home workout .
Shoulder day at home today - 19 hours fasted
Workout
Shoulders
Kettlebell Upright Rows ( one handed )
1x12 15 lbs
4x 10 30 lbs
Dumbbell shoulder press
3x18 30 lbs
1x 16 30 lbs
Dumbbell shrugs
1x12 30 lbs
3x25 30 lbs
Dumbbell rear delt raises
4x6 30 lbs
Lateral raises
3x15 15 lbs
After finishing work - 28 hours fasted - 45 min of low intensity boxing for my cardio and 10m of stretching to finish off .
Will be fasting until tomorrow afternoon - the goal is to extend it to 41 hours or so at the very least .
Tomorrow have another busy morning but will try going to the gym earlier for arms otherwise will have an arm day at home .
Shoulder day at home today - 19 hours fasted
Workout
Shoulders
Kettlebell Upright Rows ( one handed )
1x12 15 lbs
4x 10 30 lbs
Dumbbell shoulder press
3x18 30 lbs
1x 16 30 lbs
Dumbbell shrugs
1x12 30 lbs
3x25 30 lbs
Dumbbell rear delt raises
4x6 30 lbs
Lateral raises
3x15 15 lbs
After finishing work - 28 hours fasted - 45 min of low intensity boxing for my cardio and 10m of stretching to finish off .
Will be fasting until tomorrow afternoon - the goal is to extend it to 41 hours or so at the very least .
Tomorrow have another busy morning but will try going to the gym earlier for arms otherwise will have an arm day at home .
@Dadbod1996 ketosis staying strong love your training bro
you push and lets extend the fast to 41 maybe 48 hours
@Dadbod1996 those fresh berries are dope!
21 hour fast is great
Today marks my 28th day since first stepping back into the gym . 4 weeks of 5 workouts a week done .
Today was arms - did my workout at home 42 hours fasted .
Workout
Arms
Rope Triceps extension ( using 30 lbs resistance cable )
5x20
Dumbbell bicep curls
1x 20 15 lbs
3x 15 30 lbs
Dumbbell tricep extension
2x12 30 lbs
2x10 30lbs
Dumbell hammer curl ( one arm at a time )
3x 30 lbs 12 reps per arm
Followed by 20m boxing with VR headset
48 hours fast completed
felt amazing , could def go for a longer fast eventually . Longest fast I’ve completed so far .
Adding before and after pics
First pic is September 6th at 278 lbs
2nd pic is today October 10th at 253 lbs
( 44h fasted )
Also adding pictures of today’s food and macros
Had some Wagyu beef to celebrate one month of fasting
Today was arms - did my workout at home 42 hours fasted .
Workout
Arms
Rope Triceps extension ( using 30 lbs resistance cable )
5x20
Dumbbell bicep curls
1x 20 15 lbs
3x 15 30 lbs
Dumbbell tricep extension
2x12 30 lbs
2x10 30lbs
Dumbell hammer curl ( one arm at a time )
3x 30 lbs 12 reps per arm
Followed by 20m boxing with VR headset
48 hours fast completed
felt amazing , could def go for a longer fast eventually . Longest fast I’ve completed so far .
Adding before and after pics
First pic is September 6th at 278 lbs
2nd pic is today October 10th at 253 lbs
( 44h fasted )
Also adding pictures of today’s food and macros
Had some Wagyu beef to celebrate one month of fasting
Attachments
LevButlerov
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@Dadbod1996 AMAZING huge improvement! its like you transformed in 4 weeks compared to what people do in 6 months! just WOW is what I can say
ton of bodyfat loss, you leaner bigger and you look stronger
EVO family support and LOVE for you bro
@Dadbod1996 good updates bro.........
Hello everyone . Little update about the last couple days .
Friday and Saturday was rest day .
Both days I did 30 minutes of boxing VR
Sunday was back day
Monday chest
Today was legs
Workout
Back day - 21 hours fasted
Wide grip Lat pull-down
1x 12 143 lbs
1x12 187 lbs
1x7 209 lbs
2x6 209 lbs
Machine rows ( close grip )
5x10 120 lbs
Machine lat pull downs ( reverse grip )
1x8 140 lbs
2x6 140 lbs
2x6 160 lbs
Deadlift
1x3 265 lbs
1x1 305 lbs
1x8 225 lbs
20m cardio stair master
Workout
Chest day - 16 hours fasted
Incline bench press
1x 20 45 lbs
2x 12 135 lbs
2x10 135 lbs
Peck deck ( machine fly )
1x10 170 lbs
2x8 190lbs
1x7 190 lbs
Chest press ( machine )
2x6 110 lbs
1x5 110 lbs
Dumbbell Triceps extension ( one arm
2x6 30 lbs
20m cardio bike
Workout
Legs - 16 hours fasted
Leg extension
1x12 110 lbs
1x12 120 lbs
1x12 160 lbs
1x12 180 lbs
1x12 190 lbs
1x11 190 lbs
Leg curl
1x12 60 lbs
1x12 140 lbs
1x10 170 lbs
1x8 170 lbs
1x6 170 lbs
Seated calf raises
5x 12 90 lbs
20m cardio bike
—————-
Taking 3 cardazol pills on workout days - one right before stepping into the gym , one mid workout , one right before cardio . Amazing preworkout .
Still staying in ketosis but allowed myself a bit more carbs on Saturday ( had alot of sashimi some nigiri as well as a few shrimp tempura )
Current weight after eating is 257 lbs . Fasted it’s at 254 lbs .
Cycle is still going great - no real side effects except some acne on my forehead .
Love shooting in my shoulders - game changer .
Will add a few pics of foods and macros for the last couple days
Friday and Saturday was rest day .
Both days I did 30 minutes of boxing VR
Sunday was back day
Monday chest
Today was legs
Workout
Back day - 21 hours fasted
Wide grip Lat pull-down
1x 12 143 lbs
1x12 187 lbs
1x7 209 lbs
2x6 209 lbs
Machine rows ( close grip )
5x10 120 lbs
Machine lat pull downs ( reverse grip )
1x8 140 lbs
2x6 140 lbs
2x6 160 lbs
Deadlift
1x3 265 lbs
1x1 305 lbs
1x8 225 lbs
20m cardio stair master
Workout
Chest day - 16 hours fasted
Incline bench press
1x 20 45 lbs
2x 12 135 lbs
2x10 135 lbs
Peck deck ( machine fly )
1x10 170 lbs
2x8 190lbs
1x7 190 lbs
Chest press ( machine )
2x6 110 lbs
1x5 110 lbs
Dumbbell Triceps extension ( one arm
2x6 30 lbs
20m cardio bike
Workout
Legs - 16 hours fasted
Leg extension
1x12 110 lbs
1x12 120 lbs
1x12 160 lbs
1x12 180 lbs
1x12 190 lbs
1x11 190 lbs
Leg curl
1x12 60 lbs
1x12 140 lbs
1x10 170 lbs
1x8 170 lbs
1x6 170 lbs
Seated calf raises
5x 12 90 lbs
20m cardio bike
—————-
Taking 3 cardazol pills on workout days - one right before stepping into the gym , one mid workout , one right before cardio . Amazing preworkout .
Still staying in ketosis but allowed myself a bit more carbs on Saturday ( had alot of sashimi some nigiri as well as a few shrimp tempura )
Current weight after eating is 257 lbs . Fasted it’s at 254 lbs .
Cycle is still going great - no real side effects except some acne on my forehead .
Love shooting in my shoulders - game changer .
Will add a few pics of foods and macros for the last couple days
Attachments
@Dadbod1996 looking good on the training, but on the legs you did too many sets, drop 2 sets and add 15 rep set there
you can do more carbs 1 day but stay steady in ketosis
you have fasting going in again?
Will be switching up my leg day routine soon . Have issues with my left knee ( had a torn ligament a bit over 3 years ago )
Planning on adding some leg press and reducing sets on the only 3 exercises I’m doing right now once I’m comfortable adding other exercises .
Funny enough that one high carb day didn’t even get me out of ketosis- not the darkest color right after eating but under 24h later and back in deep ketosis.
I haven’t stopped fasting . Every day is 22 to 26 hour fast unless I go for more hours . I eat for under 2 hours a day .
Today was shoulders
Went to the gym about 16 hours fasted
Workout
Shoulders
Barbell upright row
40 lbs 20 reps
70 lbs 12 reps
90 lbs 12 reps
90lbs 7 reps then rest pause till 12 reps
Dumbbell shoulder press
50 lbs 11 reps
60 lbs 10 reps
60 lbs 7 reps
Smith machine shrugs
1x135 lbs 12 reps
3x 205 lbs 8 reps
Rear delt machine
3x100 lbs 10 reps
Followed by 20m boxing VR for cardio
Adding yesterday’s macros and food pics - will be breaking my fast today at around 22 hours fasted .
Went to the gym about 16 hours fasted
Workout
Shoulders
Barbell upright row
40 lbs 20 reps
70 lbs 12 reps
90 lbs 12 reps
90lbs 7 reps then rest pause till 12 reps
Dumbbell shoulder press
50 lbs 11 reps
60 lbs 10 reps
60 lbs 7 reps
Smith machine shrugs
1x135 lbs 12 reps
3x 205 lbs 8 reps
Rear delt machine
3x100 lbs 10 reps
Followed by 20m boxing VR for cardio
Adding yesterday’s macros and food pics - will be breaking my fast today at around 22 hours fasted .
Attachments
wow that is a delicious looking meal
bro the red meat makes me smile good job
I love what you're doing here you're getting in some good fats as well with your diet
@Dadbod1996 looking good but fats low, you need to get closer to 140+ grams of fat bro
@Dadbod1996 food looks incredible!!
Great update!
Hello everyone - little update for the last couple days
Went to the gym Thursday for Arms - 18 hours fasted
Workout
Rope Triceps extension
1x 44 lbs 12 reps
3x 66 lbs 10 reps
Ez barbell curls
50 lbs 12 reps
60 lbs 12 reps
70 lbs 10 reps
Dumbbell tricep extension
30 lbs 12 reps per arm
30 lbs 10 reps per arm
30 lbs 8 reps per arm
Dumbbell hammer curl
3x 35 lbs 8 reps per arm
Followed by 20m bike for cardio
Broke my fast at 22 hours
Friday was a rest day
Did 20m of cardio at 20 hours fasted .
Fasted for 23 hours .
Saturday was a rest day as well
Went for a 30min walk at 22 hours fasted
Fasted for 26 hours .
Today was a back day - at home - 20 hours fasted
Workout
Hex bar Deadlift
1x20 45 lbs
4x10 135 lbs
Reverse grip Barbell rows
1x20 45 lbs
4x10 135 lbs
Barbell rows
2x10 135 lbs
Pull-ups ( close grip )
5x 3-4 reps ( failure )
Followed by 30m walking
Broke my fast at 23 hours
Adding some pics of food and macros for the last couple days .
This might be my last week of doing this workout split - thinking about maybe switching my training style ? Haven’t done anything other than the basic back , chest , legs , shoulders , arms in the last couple years .
Any suggestions?
Went to the gym Thursday for Arms - 18 hours fasted
Workout
Rope Triceps extension
1x 44 lbs 12 reps
3x 66 lbs 10 reps
Ez barbell curls
50 lbs 12 reps
60 lbs 12 reps
70 lbs 10 reps
Dumbbell tricep extension
30 lbs 12 reps per arm
30 lbs 10 reps per arm
30 lbs 8 reps per arm
Dumbbell hammer curl
3x 35 lbs 8 reps per arm
Followed by 20m bike for cardio
Broke my fast at 22 hours
Friday was a rest day
Did 20m of cardio at 20 hours fasted .
Fasted for 23 hours .
Saturday was a rest day as well
Went for a 30min walk at 22 hours fasted
Fasted for 26 hours .
Today was a back day - at home - 20 hours fasted
Workout
Hex bar Deadlift
1x20 45 lbs
4x10 135 lbs
Reverse grip Barbell rows
1x20 45 lbs
4x10 135 lbs
Barbell rows
2x10 135 lbs
Pull-ups ( close grip )
5x 3-4 reps ( failure )
Followed by 30m walking
Broke my fast at 23 hours
Adding some pics of food and macros for the last couple days .
This might be my last week of doing this workout split - thinking about maybe switching my training style ? Haven’t done anything other than the basic back , chest , legs , shoulders , arms in the last couple years .
Any suggestions?
Attachments
Primary goal right now is to lose fat and recomp. I could easily get up to 140 grams fat daily but that would get me over my calorie goal . My targets are around 160g protein, 120g fat , under 50 carbs , under 2k calories .
LevButlerov
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@Dadbod1996 keep protein around 120grams and up the fats to 140 grams we need to get back into ketosis
can you do a ketone test please?
on the training, i would stay training like this for now, lets work on diet right now
we will get but calories not crucial
we need higher fats to get into ketogenic state
So if I understand properly you recommend to reduce protein and add more fat instead ?
140 fats , 120 protein under 50g carbs ?
Instead of
120 fats , 160 protein under 50g carbs ?
Thank you for the input
LevButlerov
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thats already a good color @Dadbod1996 you're in ketosis
yes
140 grams fat
120 grams protein
and less than 50 grams carbs
as we get deeper into ketosis and do more cardio @Dadbod1996
Went to the gym today
17 hours fasted
Workout
Back day
Incline bench press
1x20 45 lbs
1x12 135 lbs
1x10 155 lbs
1x8 165 lbs
Peck deck ( machine fly )
1x10 190 lbs
3x8 190lbs
Chest press ( machine )
3x8 120lbs
Dumbbell Triceps extension
3x6 30 lbs
Followed by 20m cardio ( bike )
Broke my fast at 21 hours
Adding pics of food and macros .
Will be changing my macros tomorrow to higher fats and lower the protein to achieve a deeper state of Ketosis
17 hours fasted
Workout
Back day
Incline bench press
1x20 45 lbs
1x12 135 lbs
1x10 155 lbs
1x8 165 lbs
Peck deck ( machine fly )
1x10 190 lbs
3x8 190lbs
Chest press ( machine )
3x8 120lbs
Dumbbell Triceps extension
3x6 30 lbs
Followed by 20m cardio ( bike )
Broke my fast at 21 hours
Adding pics of food and macros .
Will be changing my macros tomorrow to higher fats and lower the protein to achieve a deeper state of Ketosis
LevButlerov
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LevButlerov
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Workout
Legs - 19 hours fasted
Leg extension
1x8 130 lbs
1x12 160 lbs
1x12 180 lbs
1x9 190 lbs
Leg curl
1x12 140 lbs
1x8 170 lbs
1x6 170 lbs
1x5 170 lbs
Seated calf raises
5x 12 90 lbs
Followed by 25m cardio ( bike )
Broke my fast at 23 hours fasted
Adding pics of macros and food
———
In regards to my cycle - will be running winstrol for 8 weeks - already 6 weeks in - once I drop the winstrol the plan is to add cardarine and ostarine - the test will keep going for an additional 2 weeks for a total of 10 weeks . Pct will start on week 12 .
Legs - 19 hours fasted
Leg extension
1x8 130 lbs
1x12 160 lbs
1x12 180 lbs
1x9 190 lbs
Leg curl
1x12 140 lbs
1x8 170 lbs
1x6 170 lbs
1x5 170 lbs
Seated calf raises
5x 12 90 lbs
Followed by 25m cardio ( bike )
Broke my fast at 23 hours fasted
Adding pics of macros and food
———
In regards to my cycle - will be running winstrol for 8 weeks - already 6 weeks in - once I drop the winstrol the plan is to add cardarine and ostarine - the test will keep going for an additional 2 weeks for a total of 10 weeks . Pct will start on week 12 .
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LevButlerov
Veteran Mod
Head Moderator
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UGL OZ VIP
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EVO V.I.P.
Domestic-Supply.com
Thank you for the help with the diet !
Have a few cardarine pills on hand and will also be placing an order for some more pills when my provider has it back in stock
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
you can use the cardarine now IMO with the cardio you doing, how many you have? @Dadbod1996
12x 20mg pills
Supplier should have them back in stock in 5-7 days - so would be getting an extra 90 pills in 10 days ish .
Tomorrow will be adding one pill of cardarine then - right before the workout or right before cardio ?
LevButlerov
Veteran Mod
Head Moderator
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UGL OZ VIP
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you have enough to start off, 10mgs ed for 24 days of cardarine, take around 3 hours before training
@Dadbod1996 where are you buying the cardarine?
Have a supplier that's local here in Canada for sarms ( androbolics) . They are 3rd party tested and I had great results using their products in the past.
Little update for the last couple of days
Wednesday the 23rd was
Shoulders - 18 hours fasted
Workout
Barbell upright row
2x 50 lbs 12 reps
70 lbs 12 reps
90 lbs 12 reps
Dumbbell shoulder press
55 lbs 10 reps
60 lbs 10 reps
60 lbs 7 reps
Smith machine shrugs
3x 225 lbs 10 reps
Rear delt machine
3x100 lbs 10 reps
Followed by 25m cardio ( bike )
Fasted for 23 hours
Thursday 24th
Arms - 19 hours fasted
Workout
Rope Triceps extension
44 lbs 12 reps
3x 66 lbs 10 reps
Ez barbell curls
50 lbs 10 reps
80 lbs 10 reps
80 lbs 8 reps
Dumbbell tricep extension
35 lbs 10 reps per arm
35 lbs 8 reps per arm
35 lbs 6 reps per arm
Dumbell hammer curl ( one arm at a time )
3x 35 lbs 8 reps per arm
Followed by 20m bike for cardio
Friday and Saturday was a rest day - 30m walking on Friday and 20m eleptical Saturday
Friday fasted for 22 hours and then pulled a longer fast. Didn't eat saturday.
Switching up my workouts a bit this week
Sunday October 27th
37 hours fasted
Push day - Workout
Flat Bench press
45 lbs 6 reps
135 lbs 6 reps
185 lbs 6 reps
205 lbs 6 reps
2x 135 lbs 10 reps
Dumbbell shoulder press
30 lbs 10 reps
45 lbs 12 reps
65 lbs 8 reps
65 lbs 7 reps
65 lbs 5 reps
Pec deck
100 lbs 12 reps
2x 190 lbs 8 reps - last rep 10 sec hold the stretch
Lateral raises
10 lbs 12 reps
20 lbs 10 reps
25 lbs 8 reps
10 lbs 12 reps
Triceps press down + overhead triceps extension
55 lbs 8+8 reps
3x 77 lbs 8+8 reps
Single arm cable tricep press down
20 lbs 6 reps per arm
15 lbs 10 reps per arm
Followed by 20m cardio ( bike )
Broke my fast at 40 hours fasted
Monday October 28th
21 hours fasted
Workout
Started with 10m of cardio ( bike)
Lat pull downs
143 lbs 10 reps
165 lbs 10 reps
187 lbs 10 reps
209 lbs 10 reps + 143 lbs 5 reps
Machine rows
60 lbs 10 reps
80 lbs 8 reps
3x 120 lbs 8 reps
Cable lat pullover
33 lbs 10 reps
2x 55 lbs 10 reps
Cable Face pulls
1 x 25 lbs 10 reps
2x 33 lbs 12 reps
Ez barbell curl
40 lbs 8 reps
80 lbs 10 reps
2x 80 lbs 8 reps
Preacher curls, bottom part
2x 20lbs 10 reps
Followed by 20m cardio (bike)
Fasted for 26 hours
Tuesday October 29th
Workout
Legs - 19 hours fasted
Hack squat
45 lbs ( per side) 4
90 lbs 3
135 lbs 2 2
2x 90 lbs 5 reps with 2 second pause at bottom
Barbell RDL
25 per side 8
50 per side 8
2x 95 per side 6
Leg curl
1x10 120 lbs
2x6 170 lbs
Seated calf raises
5x 12 90 lb
Followed by 20m cardio ( bike )
Fasted for 23 hours
Will add some pics of food and macros
Keeping it consistent at under 2k calories, under 50g carbs, 120g protein, 140g fat. The first 2-3 days of switching to higher fat and lower protein I had some hunger but now I've adapted.
Always in ketosis. Using keto strips every 2nd day to make sure.
Wednesday the 23rd was
Shoulders - 18 hours fasted
Workout
Barbell upright row
2x 50 lbs 12 reps
70 lbs 12 reps
90 lbs 12 reps
Dumbbell shoulder press
55 lbs 10 reps
60 lbs 10 reps
60 lbs 7 reps
Smith machine shrugs
3x 225 lbs 10 reps
Rear delt machine
3x100 lbs 10 reps
Followed by 25m cardio ( bike )
Fasted for 23 hours
Thursday 24th
Arms - 19 hours fasted
Workout
Rope Triceps extension
44 lbs 12 reps
3x 66 lbs 10 reps
Ez barbell curls
50 lbs 10 reps
80 lbs 10 reps
80 lbs 8 reps
Dumbbell tricep extension
35 lbs 10 reps per arm
35 lbs 8 reps per arm
35 lbs 6 reps per arm
Dumbell hammer curl ( one arm at a time )
3x 35 lbs 8 reps per arm
Followed by 20m bike for cardio
Friday and Saturday was a rest day - 30m walking on Friday and 20m eleptical Saturday
Friday fasted for 22 hours and then pulled a longer fast. Didn't eat saturday.
Switching up my workouts a bit this week
Sunday October 27th
37 hours fasted
Push day - Workout
Flat Bench press
45 lbs 6 reps
135 lbs 6 reps
185 lbs 6 reps
205 lbs 6 reps
2x 135 lbs 10 reps
Dumbbell shoulder press
30 lbs 10 reps
45 lbs 12 reps
65 lbs 8 reps
65 lbs 7 reps
65 lbs 5 reps
Pec deck
100 lbs 12 reps
2x 190 lbs 8 reps - last rep 10 sec hold the stretch
Lateral raises
10 lbs 12 reps
20 lbs 10 reps
25 lbs 8 reps
10 lbs 12 reps
Triceps press down + overhead triceps extension
55 lbs 8+8 reps
3x 77 lbs 8+8 reps
Single arm cable tricep press down
20 lbs 6 reps per arm
15 lbs 10 reps per arm
Followed by 20m cardio ( bike )
Broke my fast at 40 hours fasted
Monday October 28th
21 hours fasted
Workout
Started with 10m of cardio ( bike)
Lat pull downs
143 lbs 10 reps
165 lbs 10 reps
187 lbs 10 reps
209 lbs 10 reps + 143 lbs 5 reps
Machine rows
60 lbs 10 reps
80 lbs 8 reps
3x 120 lbs 8 reps
Cable lat pullover
33 lbs 10 reps
2x 55 lbs 10 reps
Cable Face pulls
1 x 25 lbs 10 reps
2x 33 lbs 12 reps
Ez barbell curl
40 lbs 8 reps
80 lbs 10 reps
2x 80 lbs 8 reps
Preacher curls, bottom part
2x 20lbs 10 reps
Followed by 20m cardio (bike)
Fasted for 26 hours
Tuesday October 29th
Workout
Legs - 19 hours fasted
Hack squat
45 lbs ( per side) 4
90 lbs 3
135 lbs 2 2
2x 90 lbs 5 reps with 2 second pause at bottom
Barbell RDL
25 per side 8
50 per side 8
2x 95 per side 6
Leg curl
1x10 120 lbs
2x6 170 lbs
Seated calf raises
5x 12 90 lb
Followed by 20m cardio ( bike )
Fasted for 23 hours
Will add some pics of food and macros
Keeping it consistent at under 2k calories, under 50g carbs, 120g protein, 140g fat. The first 2-3 days of switching to higher fat and lower protein I had some hunger but now I've adapted.
Always in ketosis. Using keto strips every 2nd day to make sure.
Attachments
