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Approved Log 12 week Beginner Testosterone Cycle Log

Npcclassicphysique champ said:
you might have a flu but antibiotics kill bacteria not virus bro @Freki
you need ivermectin or other antivirals
Click to expand...
Yeah is seems to be doing sfa. Ivermectin is impossible to get over here, government cracked down hard during Covid. If this don't work I'll go back for an antiviral, looks like it's hard to get heap of conditions to meet.
stevesmi said:
Man guys have been reporting the flu I'm not sure what's going on

Are you guys getting vaccinated for the flu that should be done every season
Click to expand...
Nah, I've never had a flu shot
 
Freki said:
Yeah is seems to be doing sfa. Ivermectin is impossible to get over here, government cracked down hard during Covid. If this don't work I'll go back for an antiviral, looks like it's hard to get heap of conditions to meet.
Click to expand...
you guys are worse than most countries so many restrictions there damn bro
 
Warmup
BB Upright Row
3 x 8 35kg
DB Reverse fly
3 x 12 x 25kg
BB Bent over row
2 x 10 x 40kg , go up next week
1 x 12 x 40kg
DB Single arm row
3 x 10 17.5kg
Pullups
4 +1r
2

First and last thigh pin, blood everywhere not sure how much of it was the gear, and leg 12hrs later is throbbing

So hungry today could of eaten much more and piss test says I left ketosis,

Calories 2324
Screenshot_20250228_194009_MyNetDiary.webp
 
are you getting ketone strips tested?

you need to do that to see if your ketones are rising.
 
Here, some muscles. Don't like to get injected, you have to learn through trial and error which ones do
 
Sounds to me like you hit a blood vessel.

It's not going to kill you but I would avoid that spot.
 
Hard to stay in ketosis when you are eating certain things.
Lots of things can throw you out of ketosis that you don't know.
 
best way to get into and stay in ketosis is fasting.

no other way to do it!
 
Make sure you're updating us more on the meals You're getting.
We need to see that.
 
Great job, man.

Even though you've been sick, you're pushing through, you'll get better.
 
Freki said:
Morning hike 50mins

Arm day

DB bicep hammer curl
3 x 10 12.5 kg +2r
Isolated Curl drop set x 3
6 x 12.5kg
4 x 10kg
4 x 7.5kg
Tricep DB ext
3 x 8 12.5kg +2.5kg
Seated dips
3 x 10 25kg +5kg
DB Forearm curls
3 x12 7.5kg

Calories 2165
View attachment 78719
Click to expand...
Far out mate you are doing fricken awesome! Wow just wow! And far out I was getting hungry looking at all your amazing meals!
I think it was you who also suffers with AS? I just wanted to say Grab some SuperDrive from @Driven-Nutrition it’s really helped with my inflammation and pain! It may help you also, not to mention a great energy boost pre workout.
Good on you bro and well done on your transformation your putting in 110% I can tell and that’s inspirational for sure
 
Freki said:
Had last 3 days off as still feeling the flu, started a course of antibiotics hoping to kill this prick of a thing.

Weight is still dropping too fast when protein is reduced. Lost 4kg for the month, i will add more protein over the next few days try to slow it down,

55 min run/walk keeping HR in zone 2

Shoulder press
12 x 25kg
4 x 40kg +5kg
8 x 35kg
8 x 35kg
6 x 35kg
6 x 25kg
6 x 25kg

Delt Fly
3 x 10 20kg

180 Side delt raise
1 x 8 10kg
2 x 6 10kg

Front delt raise
3 x 8 10kg

Shrugs
3 x 10 20kg

Calories 2012
View attachment 78451
Click to expand...
Good work
 
Smiley G said:
Far out mate you are doing fricken awesome! Wow just wow! And far out I was getting hungry looking at all your amazing meals!
I think it was you who also suffers with AS? I just wanted to say Grab some SuperDrive from @Driven-Nutrition it’s really helped with my inflammation and pain! It may help you also, not to mention a great energy boost pre workout.
Good on you bro and well done on your transformation your putting in 110% I can tell and that’s inspirational for sure
Click to expand...
Thanks Smiley, yeah had a bad flare so went starch free for Feb and it's been amazing. I'll get some superdrive thanks for the tip.
What sort of dosage are you taking?
 
Freki said:
Thanks Smiley, yeah had a bad flare so went starch free for Feb and it's been amazing. I'll get some superdrive thanks for the tip.
What sort of dosage are you taking?
Click to expand...
Yeah, I have to stay away from starch’s like bread, pasta etc.. I’m gluten intolerant so cant have it anyways, but also sugar will bring on a flare up.. so avoid that too. My coach got me to start low, see how the body responds, so 1mg is all I’ve been doing so far
 
Smiley G said:
Yeah, I have to stay away from starch’s like bread, pasta etc.. I’m gluten intolerant so cant have it anyways, but also sugar will bring on a flare up.. so avoid that too. My coach got me to start low, see how the body responds, so 1mg is all I’ve been doing so far
Click to expand...
breads are the worst I dont like gluten for my clients personally :D
 
Freki said:
Had last 3 days off as still feeling the flu, started a course of antibiotics hoping to kill this prick of a thing.

Weight is still dropping too fast when protein is reduced. Lost 4kg for the month, i will add more protein over the next few days try to slow it down,

55 min run/walk keeping HR in zone 2

Shoulder press
12 x 25kg
4 x 40kg +5kg
8 x 35kg
8 x 35kg
6 x 35kg
6 x 25kg
6 x 25kg

Delt Fly
3 x 10 20kg

180 Side delt raise
1 x 8 10kg
2 x 6 10kg

Front delt raise
3 x 8 10kg

Shrugs
3 x 10 20kg

Calories 2012
View attachment 78451
Click to expand...
@Freki Im just recovering from something aswell. Being sick is the worst!
 
Freki said:
Had last 3 days off as still feeling the flu, started a course of antibiotics hoping to kill this prick of a thing.

Weight is still dropping too fast when protein is reduced. Lost 4kg for the month, i will add more protein over the next few days try to slow it down,

55 min run/walk keeping HR in zone 2

Shoulder press
12 x 25kg
4 x 40kg +5kg
8 x 35kg
8 x 35kg
6 x 35kg
6 x 25kg
6 x 25kg

Delt Fly
3 x 10 20kg

180 Side delt raise
1 x 8 10kg
2 x 6 10kg

Front delt raise
3 x 8 10kg

Shrugs
3 x 10 20kg

Calories 2012
View attachment 78451
Click to expand...

That flu a got me and my whole family. It’s a bitch
 
Leg Day, felt tired, I was a bit hesitant to workout but ended up being a decent session.

Weights are totals
Warm up 5mins
Romanian deadlift 3 x 10 70kg +10kg
DB side lunge 3 x 8 @ 15kg
DB Squats 3 x 10 @ 25kg (go up nw)
DB Lunges 3 x 8 25kg +5kg
BB stiff leg deadlift 3 x 8 50kg
DB Calf raises to failure 40kg (go up nw)
24r +4r
18r +2r
18r +3r
Farmer carry 1min 60kg
6 min stretch

Might of pulled my right calf

Calories 2259
Screenshot_20250303_182827_MyNetDiary.webp

All of my meals while in keto are real similar each day so just same old looking photos
20250303_093220.webp
 
Freki said:
Leg Day, felt tired, I was a bit hesitant to workout but ended up being a decent session.

Weights are totals
Warm up 5mins
Romanian deadlift 3 x 10 70kg +10kg
DB side lunge 3 x 8 @ 15kg
DB Squats 3 x 10 @ 25kg (go up nw)
DB Lunges 3 x 8 25kg +5kg
BB stiff leg deadlift 3 x 8 50kg
DB Calf raises to failure 40kg (go up nw)
24r +4r
18r +2r
18r +3r
Farmer carry 1min 60kg
6 min stretch

Might of pulled my right calf

Calories 2259
View attachment 79024
All of my meals while in keto are real similar each day so just same old looking photos
View attachment 79025
Click to expand...
@Freki perfect keto meals :D
pulled calf, how bad is it? did you get bruising? icing it?
 
Freki said:
Hey lev, it's actually pretty good this morning, might of been a cramp, i have had a lot of surgerys on that leg so nerves aren't firing from the right places anyway
Click to expand...
Electrolytes are key with ketogenic diet make sure you take them daily. @Freki
 
Chest day

1hr walk this morning

Skipped pin day , want to see if its aggravating the flu which is still hanging around. So much mucus

DB chest press
10 x 40kg
8 x 50kg
4 x 60kg - 2r
Incline DB 3 x 8 40kg
DB Fly 3 x 12 25kg +2r
Incline Fly 3 x 12 25kg +4r
Pushups 2 x 10

pinned super drive pre workout def felt more motivation to get lifting. Had a good pump going

Right elbow tendinitis is increasing, any suggestions?

Calories 2167
Screenshot_20250305_185321_MyNetDiary.webp
 
Freki said:
Chest day

1hr walk this morning

Skipped pin day , want to see if its aggravating the flu which is still hanging around. So much mucus

DB chest press
10 x 40kg
8 x 50kg
4 x 60kg - 2r
Incline DB 3 x 8 40kg
DB Fly 3 x 12 25kg +2r
Incline Fly 3 x 12 25kg +4r
Pushups 2 x 10

pinned super drive pre workout def felt more motivation to get lifting. Had a good pump going

Right elbow tendinitis is increasing, any suggestions?

Calories 2167
View attachment 79326
Click to expand...
You should be in full on ketosis right now? do you have the test? @Freki

Freki said:
Right elbow tendinitis is increasing, any suggestions?
Click to expand...
Best case is infrared lamp on the site local and bpc157, can you start the peptide?
 
LevButlerov said:
You should be in full on ketosis right now? do you have the test?
Click to expand...
Yes , except first thing in morning tests show no ketones, as the day wears on it gets darker and darker.
LevButlerov said:
Best case is infrared lamp on the site local and bpc157, can you start the peptide?
Click to expand...
Thanks I'll check it out
 
tendonitis is an overuse red flag.

gotta take a break and make sure that you are working on your Mobility. Poor mobility in the elbows and other joints as a problem with weight training
 
Mobility work needs to be done. If you have no flexibility in your joints, you're going to have these types of issues.
 
Trust me as you get older, these little nagging injuries become chronic.

That's what you want to avoid.
 
You might want to consider taking some time away from weight training entirely. Just do some cardio and some yoga, and you'll feel better.
 
30 min morning walk with the Mrs

Pin day after skipping it mid week, plus super drive pre workout

10min warmup

Shoulder press
12 x 25kg
7 x 40kg +3r
6 x 40kg +5kg
8 x 35kg
8 x 35kg
8 x 30kg +2r +5kg
8 x 30kg +2r +5kg

Delt Fly
3 x 10 20kg +5kg

180 Side delt raise
1 x 8 10kg
2 x 6 10kg

Front delt raise
1 x 10 10kg +2r
2 x 10 15g +2r +5kg

Shrugs
3 x 10 25kg +5kg

Some big progress today most likely from the pins
Felt good and punished the delts

No longer in ketosis, this is week 7 of the cycle, I'll play it by ear but thinking I'll go back keto for the last 4 weeks really peel the fat off.

Calories 2394
Screenshot_20250307_185812_MyNetDiary.webp
 
Freki said:
30 min morning walk with the Mrs

Pin day after skipping it mid week, plus super drive pre workout

10min warmup

Shoulder press
12 x 25kg
7 x 40kg +3r
6 x 40kg +5kg
8 x 35kg
8 x 35kg
8 x 30kg +2r +5kg
8 x 30kg +2r +5kg

Delt Fly
3 x 10 20kg +5kg

180 Side delt raise
1 x 8 10kg
2 x 6 10kg

Front delt raise
1 x 10 10kg +2r
2 x 10 15g +2r +5kg

Shrugs
3 x 10 25kg +5kg

Some big progress today most likely from the pins
Felt good and punished the delts

No longer in ketosis, this is week 7 of the cycle, I'll play it by ear but thinking I'll go back keto for the last 4 weeks really peel the fat off.

Calories 2394
View attachment 79652
Click to expand...
why arent you in ketosis? your fats so high all we need to do is mod your protein and carbs @Freki
you should stay in ketosis for at least 2 weeks
 
Freki said:
Chest day

1hr walk this morning

Skipped pin day , want to see if its aggravating the flu which is still hanging around. So much mucus

DB chest press
10 x 40kg
8 x 50kg
4 x 60kg - 2r
Incline DB 3 x 8 40kg
DB Fly 3 x 12 25kg +2r
Incline Fly 3 x 12 25kg +4r
Pushups 2 x 10

pinned super drive pre workout def felt more motivation to get lifting. Had a good pump going

Right elbow tendinitis is increasing, any suggestions?

Calories 2167
View attachment 79326
Click to expand...
@Freki for the elbow rotate heat and cold on it throughout the day. It will help quite a bit.
 
Freki said:
30 min morning walk with the Mrs

Pin day after skipping it mid week, plus super drive pre workout

10min warmup

Shoulder press
12 x 25kg
7 x 40kg +3r
6 x 40kg +5kg
8 x 35kg
8 x 35kg
8 x 30kg +2r +5kg
8 x 30kg +2r +5kg

Delt Fly
3 x 10 20kg +5kg

180 Side delt raise
1 x 8 10kg
2 x 6 10kg

Front delt raise
1 x 10 10kg +2r
2 x 10 15g +2r +5kg

Shrugs
3 x 10 25kg +5kg

Some big progress today most likely from the pins
Felt good and punished the delts

No longer in ketosis, this is week 7 of the cycle, I'll play it by ear but thinking I'll go back keto for the last 4 weeks really peel the fat off.

Calories 2394
View attachment 79652
Click to expand...
You are killing it mate

Well done
 
I was in ketosis for at least 3 weeks, mango season got the better of me ill drop back down just felt like a break
Npcclassicphysique champ said:
why arent you in ketosis? your fats so high all we need to do is mod your protein and carbs @Freki
you should stay in ketosis for at least 2 weeks
Click to expand...
 
Freki said:
Chest day

1hr walk this morning

Skipped pin day , want to see if its aggravating the flu which is still hanging around. So much mucus

DB chest press
10 x 40kg
8 x 50kg
4 x 60kg - 2r
Incline DB 3 x 8 40kg
DB Fly 3 x 12 25kg +2r
Incline Fly 3 x 12 25kg +4r
Pushups 2 x 10

pinned super drive pre workout def felt more motivation to get lifting. Had a good pump going

Right elbow tendinitis is increasing, any suggestions?

Calories 2167
View attachment 79326
Click to expand...
@Freki awesome work bro! Love a chest day!
 
Freki said:
30 min morning walk with the Mrs

Pin day after skipping it mid week, plus super drive pre workout

10min warmup

Shoulder press
12 x 25kg
7 x 40kg +3r
6 x 40kg +5kg
8 x 35kg
8 x 35kg
8 x 30kg +2r +5kg
8 x 30kg +2r +5kg

Delt Fly
3 x 10 20kg +5kg

180 Side delt raise
1 x 8 10kg
2 x 6 10kg

Front delt raise
1 x 10 10kg +2r
2 x 10 15g +2r +5kg

Shrugs
3 x 10 25kg +5kg

Some big progress today most likely from the pins
Felt good and punished the delts

No longer in ketosis, this is week 7 of the cycle, I'll play it by ear but thinking I'll go back keto for the last 4 weeks really peel the fat off.

Calories 2394
View attachment 79652
Click to expand...
@Freki Nice training updates bro.......
 
Sunday
90 min run /walk 12km total , HR was sitting 130s very impressed, i think i under ate for the day with 1900 calories was lacking energy today as a consequence.

Monday
50min tempo walk with the Mrs 6km total

Warmup 5mins
BB Upright Row
1 x 7 40kg +5kg too much weight, poor form

DB Reverse fly
3 x 12 x 25kg go up next week

BB Bent over row
3 x 8 x 48kg +8kg

DB Single arm row
3 x 8 20kg +2.5kg

Pullups
5 +1r
3 +1r
2 +2r

Chinups
2 +new

My first pull day i did 1 pullup, pretty awesome to do 5 in a row now.

Tested ketones twice today and showed in ketosis but shallow

Calories 2357
Screenshot_20250310_184853_MyNetDiary.webp

Lunch
20250310_122157.webp
 
Freki said:
Chest day

1hr walk this morning

Skipped pin day , want to see if its aggravating the flu which is still hanging around. So much mucus

DB chest press
10 x 40kg
8 x 50kg
4 x 60kg - 2r
Incline DB 3 x 8 40kg
DB Fly 3 x 12 25kg +2r
Incline Fly 3 x 12 25kg +4r
Pushups 2 x 10

pinned super drive pre workout def felt more motivation to get lifting. Had a good pump going

Right elbow tendinitis is increasing, any suggestions?

Calories 2167
View attachment 79326
Click to expand...
Good job
 
Freki said:
Sunday
90 min run /walk 12km total , HR was sitting 130s very impressed, i think i under ate for the day with 1900 calories was lacking energy today as a consequence.

Monday
50min tempo walk with the Mrs 6km total

Warmup 5mins
BB Upright Row
1 x 7 40kg +5kg too much weight, poor form

DB Reverse fly
3 x 12 x 25kg go up next week

BB Bent over row
3 x 8 x 48kg +8kg

DB Single arm row
3 x 8 20kg +2.5kg

Pullups
5 +1r
3 +1r
2 +2r

Chinups
2 +new

My first pull day i did 1 pullup, pretty awesome to do 5 in a row now.

Tested ketones twice today and showed in ketosis but shallow

Calories 2357
View attachment 80025
Lunch
View attachment 80026
Click to expand...
Proper smashing it weapon!!
 
Freki said:
Sunday
90 min run /walk 12km total , HR was sitting 130s very impressed, i think i under ate for the day with 1900 calories was lacking energy today as a consequence.

Monday
50min tempo walk with the Mrs 6km total

Warmup 5mins
BB Upright Row
1 x 7 40kg +5kg too much weight, poor form

DB Reverse fly
3 x 12 x 25kg go up next week

BB Bent over row
3 x 8 x 48kg +8kg

DB Single arm row
3 x 8 20kg +2.5kg

Pullups
5 +1r
3 +1r
2 +2r

Chinups
2 +new

My first pull day i did 1 pullup, pretty awesome to do 5 in a row now.

Tested ketones twice today and showed in ketosis but shallow

Calories 2357
View attachment 80025
Lunch
View attachment 80026
Click to expand...
@Freki tuna meal on lunch right?
can you share the ketone tests please? been waiting
 
Freki said:
Sunday
90 min run /walk 12km total , HR was sitting 130s very impressed, i think i under ate for the day with 1900 calories was lacking energy today as a consequence.

Monday
50min tempo walk with the Mrs 6km total

Warmup 5mins
BB Upright Row
1 x 7 40kg +5kg too much weight, poor form

DB Reverse fly
3 x 12 x 25kg go up next week

BB Bent over row
3 x 8 x 48kg +8kg

DB Single arm row
3 x 8 20kg +2.5kg

Pullups
5 +1r
3 +1r
2 +2r

Chinups
2 +new

My first pull day i did 1 pullup, pretty awesome to do 5 in a row now.

Tested ketones twice today and showed in ketosis but shallow

Calories 2357
View attachment 80025
Lunch
View attachment 80026
Click to expand...
Way to go on the pull-ups! I’ve been working on pull-ups too. Chin-ups I have not done. I’m sure can get those but proper pull-ups always a challenge. My Pulldowns are stronger so that’s the indicator for pull-up sucess. Keep grinding!! 💪🌸
 
RoidRageWife said:
Way to go on the pull-ups! I’ve been working on pull-ups too. Chin-ups I have not done. I’m sure can get those but proper pull-ups always a challenge. My Pulldowns are stronger so that’s the indicator for pull-up sucess. Keep grinding!! 💪🌸
Click to expand...
Thanks,
Yeah agreed pullups are harder then the chin ups, I was shocked i could only do one, so great to see getting some strength back
 
Tuesdays log

20 min warmup
DB hammer bicep curl
1 x 12 12.5 kg +2r
2 x 10 12.5kg
Isolated Curl drop set x 3
6 x 12.5kg
4 x 10kg
4 x 7.5kg
Tricep DB ext
3 x 10 12.5kg +2r
Scull crushers
1 x 10 20kg +2r
2 x 8 25kg +5kg
Seated dips 3 x 10 25kg
BB Forearm curls
1 x 12 25kg
1 x 12 30kg
1 x 12 35kg

insane arm pump

Calories 1992
Screenshot_20250312_055045_MyNetDiary.webp
 
Freki said:
Tuesdays log

20 min warmup
DB hammer bicep curl
1 x 12 12.5 kg +2r
2 x 10 12.5kg
Isolated Curl drop set x 3
6 x 12.5kg
4 x 10kg
4 x 7.5kg
Tricep DB ext
3 x 10 12.5kg +2r
Scull crushers
1 x 10 20kg +2r
2 x 8 25kg +5kg
Seated dips 3 x 10 25kg
BB Forearm curls
1 x 12 25kg
1 x 12 30kg
1 x 12 35kg

insane arm pump

Calories 1992
View attachment 80261
Click to expand...
You should be deep in ketosis loosing bodyfat, can you please share ketone test? thank you @Freki
 
Morning 26min run at medium pace +3km walk

Weights are totals
Warm up 5mins
Romanian deadlift 3 x 8 70kg
DB side lunge 3 x 8 @ 15kg
DB Squats 3 x 8 @ 30kg +5kg
DB Lunges 3 x 8 25kg
BB stiff leg deadlift 3 x 8 60kg +10kg
DB Calf raises to failure 50kg +10kg
19, 15, 14

Had energy but was lacking strength at the start, RDL were hard to complete, either of fatigue or low cals maybe.

Calories 2118
Screenshot_20250312_191102_MyNetDiary.webp



Ketones dropped a little this evening, but still happy with the results considering the 153g protein
20250312_170300.webp
 
I like the consistency on your training.

You're starting to get on a little roll here.
 
Nice job on the cardio and nice job with the Pull-Ups. You can literally get in a good workout with just those two things.
 
I give you a lot of credit man.

This is a good workout and you did great.
 
Nice job on the ketones. You're pushing them out like crazy.
 
Make sure you keep us updated on your diet and you keep an eye on your ketones to see how they change.
 
Great job on the Pull-Ups.

They are a great way to work the back and arms.
 
Freki said:
Tuesdays log

20 min warmup
DB hammer bicep curl
1 x 12 12.5 kg +2r
2 x 10 12.5kg
Isolated Curl drop set x 3
6 x 12.5kg
4 x 10kg
4 x 7.5kg
Tricep DB ext
3 x 10 12.5kg +2r
Scull crushers
1 x 10 20kg +2r
2 x 8 25kg +5kg
Seated dips 3 x 10 25kg
BB Forearm curls
1 x 12 25kg
1 x 12 30kg
1 x 12 35kg

insane arm pump

Calories 1992
View attachment 80261
Click to expand...
@Freki that is a great arm day man. I bet your arms were blown up
 
Morning cardio 27min run 2k walk
Took the Mrs out for a date day so macros are off.

DB chest press
12 x 40kg +2r
10 x 50kg +2r
6 x 60kg +2r

Incline DB
3 x 8 40kg

DB Fly
3 x 10 30kg +5kg

Incline Fly
3 x 8 30kg +5kg

Pushups
3 x 12 +2r +1 set

No warmup today and session was split by 2hrs due to being called out for work.

Calories 1979
Screenshot_20250314_192320_MyNetDiary.webp
 
Freki said:
Tuesdays log

20 min warmup
DB hammer bicep curl
1 x 12 12.5 kg +2r
2 x 10 12.5kg
Isolated Curl drop set x 3
6 x 12.5kg
4 x 10kg
4 x 7.5kg
Tricep DB ext
3 x 10 12.5kg +2r
Scull crushers
1 x 10 20kg +2r
2 x 8 25kg +5kg
Seated dips 3 x 10 25kg
BB Forearm curls
1 x 12 25kg
1 x 12 30kg
1 x 12 35kg

insane arm pump

Calories 1992
View attachment 80261
Click to expand...
Looks good
 
Freki said:
Morning cardio 27min run 2k walk
Took the Mrs out for a date day so macros are off.

DB chest press
12 x 40kg +2r
10 x 50kg +2r
6 x 60kg +2r

Incline DB
3 x 8 40kg

DB Fly
3 x 10 30kg +5kg

Incline Fly
3 x 8 30kg +5kg

Pushups
3 x 12 +2r +1 set

No warmup today and session was split by 2hrs due to being called out for work.

Calories 1979
View attachment 80685
Click to expand...
Now you're in ketosis, start leveling fats to 120-130 as you have and protein 150 grams is fine with carbs around 50. You have to stay on high cardio to burn the ketones. @Freki
 
Freki said:
Morning cardio 27min run 2k walk
Took the Mrs out for a date day so macros are off.

DB chest press
12 x 40kg +2r
10 x 50kg +2r
6 x 60kg +2r

Incline DB
3 x 8 40kg

DB Fly
3 x 10 30kg +5kg

Incline Fly
3 x 8 30kg +5kg

Pushups
3 x 12 +2r +1 set

No warmup today and session was split by 2hrs due to being called out for work.

Calories 1979
View attachment 80685
Click to expand...
@Freki Good going bro.....keep killing it.........
 
Freki said:
Thanks Lev, can I go higher on the protein like 170ish
Click to expand...
Try 170s but you need to monitor ketosis, if you drop out next day cut the protein down under fat #s.
 
I've upset my low back on Saturday L5/S1 is a mess and might need another cortisone shot . Hoping it calms down but in meantime limited walking and no running. Will try the bike today see if i can get some cardio in without making it worse.

Sunday log
10min warmup

Shoulder press
12 x 30kg +5kg
8 x 40kg +1r
6 x 40kg
8 x 35kg
7 x 35kg -1r
8 x 30kg
7 x 30kg -1r

Delt Fly
3 x 10 25kg

180 Side delt raise
3 x 8 10kg +2r

Front delt raise
3 x 8 17.5kg +2.5kg

Shrugs
3 x 10 25kg

After a lot of improvements last week there was not much progress on the delts today, still a good workout.

Keto has been slipping last 3 days
Friday date day 64g carbs
Saturday Japanese festival 60g carbs
Sunday friends bday 52g carbs

Time to get it back down.
 
Last edited:
Freki said:
I've upset my low back on Saturday L5/S1 is a mess and might need another cortisone shot . Hoping it calms down but in meantime limited walking and no running. Will try the bike today see if i can get some cardio in without making it worse.

Sunday log
10min warmup

Shoulder press
12 x 30kg +5kg
8 x 40kg +1r
6 x 40kg
8 x 35kg
7 x 35kg -1r
8 x 30kg
7 x 30kg -1r

Delt Fly
3 x 10 25kg

180 Side delt raise
3 x 8 10kg +2r

Front delt raise
3 x 8 17.5kg +2.5kg

Shrugs
3 x 10 25kg

After a lot of improvements last week there was not much progress on the delts today, still a good workout.

Keto has been slipping last 3 days
Friday date day 64g carbs
Saturday Japanese festival 60g carbs
Sunday friends bday 52g carbs

Time to get it back down.
Click to expand...
@Freki on the lower back issue have you been doing infrared lamp on it bro? and how about yoga?
keto slips it happens, can you get back on now?
 
Npcclassicphysique champ said:
@Freki on the lower back issue have you been doing infrared lamp on it bro? and how about yoga?
keto slips it happens, can you get back on now?
Click to expand...
stevesmi said:
Hot yoga was a lifesaver for my back and neck issues
Click to expand...
Yeah yoga's great I do 2 - 3 sessions a week
This is overuse from walking/running, I will need surgery at some point.
I might need to invest in a rower or go join a gym.

Are there any complications with high test lvls and anaesthesia?

If it doesn't calm down I'll get radio frequency ablation and a cort shot but they put you under to administer
 
Freki said:
I've upset my low back on Saturday L5/S1 is a mess and might need another cortisone shot . Hoping it calms down but in meantime limited walking and no running. Will try the bike today see if i can get some cardio in without making it worse.

Sunday log
10min warmup

Shoulder press
12 x 30kg +5kg
8 x 40kg +1r
6 x 40kg
8 x 35kg
7 x 35kg -1r
8 x 30kg
7 x 30kg -1r

Delt Fly
3 x 10 25kg

180 Side delt raise
3 x 8 10kg +2r

Front delt raise
3 x 8 17.5kg +2.5kg

Shrugs
3 x 10 25kg

After a lot of improvements last week there was not much progress on the delts today, still a good workout.

Keto has been slipping last 3 days
Friday date day 64g carbs
Saturday Japanese festival 60g carbs
Sunday friends bday 52g carbs

Time to get it back down.
Click to expand...
My back has been pinging. I'll be sure to stretch and click it before legs today
 
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