Approved Log TRT and Lifestyle Training Journal

[LevButlerov]

Missed legs this week, and just trying to get posterior chain strong again, so thought I'd add deads - and its a fun test for hip recovery.

bad idea?

bad idea to press something that can cause injury imo

 

[Flash_is_Fast]

12/20
*testing 20mg low dose deca for joint relief (shoulders). Ancillaries on hand. Joint relief? TBD.

AM fasted cardio - 4x8 threshold /2m rest between efforts
8m 230w
8m 229w
8m 224w
8m 237w
1hr Z2

T: 1h40m
Cals: 1085

Fasted till Noon

M1: 2eggs, 1c whites, 2tbspn cottage cheese, 1/2cup oats, 1tbspn brwn sugar, 1/2 green apple, cinnamon, 1 slice bacon
M2: 50g whey, 5g Creatine, granola bar
M3: Bare Nuggets, salad w/ Italian dressing
M4: Big chicken breast, rice, mixed viggies
M5: 25g whey, 1.25c Milk, 4g Omega 3's

Cal 2425
P 238
C 169
F 83

 

[LevButlerov]

12/20
*testing 20mg low dose deca for joint relief (shoulders). Ancillaries on hand. Joint relief? TBD.

AM fasted cardio - 4x8 threshold /2m rest between efforts
8m 230w
8m 229w
8m 224w
8m 237w
1hr Z2

T: 1h40m
Cals: 1085

Fasted till Noon

M1: 2eggs, 1c whites, 2tbspn cottage cheese, 1/2cup oats, 1tbspn brwn sugar, 1/2 green apple, cinnamon, 1 slice bacon
M2: 50g whey, 5g Creatine, granola bar
M3: Bare Nuggets, salad w/ Italian dressing
M4: Big chicken breast, rice, mixed viggies
M5: 25g whey, 1.25c Milk, 4g Omega 3's

Cal 2425
P 238
C 169
F 83

20mgs low dose deca might work but bump it to 50mgs for max lets see how you do and good macros today @Flash_is_Fast

 

[Flash_is_Fast]

12/22
AM fasted endurance, cycling z2
700 cals

M1: 2 eggs, egg whites, greek yogurt, 2 toast w/ a little butter
M2: grilled chicken breast, baked potato, butter, 4g omega 3's
M3: 50g whey, 5g Creatine, 2 fig bars
M4: 10oz Sirloin, broccoli, mashed potatoes, 4g Omega3's
Cals 2528
P 265
C 168
F 82

PM: Legs

• Leg extension 1x15@55
• Lying leg curl 1x15 @55
• Hip thrusters 1x15 @BW
• Squat 3x10+ 155
• SLDL 3x10+ 155
• Split Squat front rack 2x10+ 55

*felt pretty week today. Combining the AM road ride with PM legs isn't a good move in low carbs.

 

[LevButlerov]

12/22
AM fasted endurance, cycling z2
700 cals

M1: 2 eggs, egg whites, greek yogurt, 2 toast w/ a little butter
M2: grilled chicken breast, baked potato, butter, 4g omega 3's
M3: 50g whey, 5g Creatine, 2 fig bars
M4: 10oz Sirloin, broccoli, mashed potatoes, 4g Omega3's
Cals 2528
P 265
C 168
F 82

PM: Legs

• Leg extension 1x15@55
• Lying leg curl 1x15 @55
• Hip thrusters 1x15 @BW
• Squat 3x10+ 155
• SLDL 3x10+ 155
• Split Squat front rack 2x10+ 55

*felt pretty week today. Combining the AM road ride with PM legs isn't a good move in low carbs.

good AM cycling and food looks clean today PM legs just all 1 set?

 

[Flash_is_Fast]

Squats 3 sets, SLDLs 3 sets, split squats 2 sets. Jura not feeling it - late start. Mrs wanted to train with me so I was re-racking weights as much as lifting, Couldn't get out of first gear.

 

[LevButlerov]

Squats 3 sets, SLDLs 3 sets, split squats 2 sets. Jura not feeling it - late start. Mrs wanted to train with me so I was re-racking weights as much as lifting, Couldn't get out of first gear.

it happens but good you got the lady in too

 

[Flash_is_Fast]

12/23
Week 5:
Modded supplementation
Test Cyp: 40mg/d (280mg/wk) *bumping from 200
Var: 25mg/d (175mg/wk)
Deca: 20mg/wk
Arimidex: 0.5mg M/Th
Reta: 0.5mg M/Th (1mg/wk)
*New additions
Cardarine: 10mg pre-WO/pre-cardio (20mg/d max)
SLU: 250mg pre-WO/pre-cardio (500mcg/d)

AM fasted endurance, cycling z2
1h23m
906cals

M1: 2 eggs, 1c whites, greek yogurt,
M2: 25g whey
M3: chick fila grilled chicken sandwich, 3 count strips
M:4: greek yogurt, blueberries, banana, david bar
M5: tuna steak, broccoli w/ 1/4tbspn butter, garlic

Cal 2262
P 246
C 177
F 61



PM Chest/Back/Delts
Warm up 2m C2 rower, pushups, shoulder band mobility, KB swings

• Low Incline Bench (5 warm up sets)

1. 155x8
2. 155x7, +2

• Flat DB flies (2 warm up sets)

1. 40x14, +3 (+10 close grip bench)

• Standing OH Press (4 warm up sets)
• 95/75/55 drop set

1. 6/4/8
2. 4/4/5

• Pendelay row (3 warm up sets)

1. 155x7
2. 155x7

• Rear Delt raises facing incline bench

1. 10x10
2. 10x10
3. 10x10

• Pull ups (Underhand)

1. BWx8
2. BWx4

• Standing Toe raise (singles)

1. 10x8
2. 15x8

Making good progress on fat loss (much better/faster than I ever have in the past) and looking better, but performance is shit. Being that performance has always been a bigger metric for me than looks its a bit tough to manage mentally.

 

[LevButlerov]

12/23
Week 5:
Modded supplementation
Test Cyp: 40mg/d (280mg/wk) *bumping from 200
Var: 25mg/d (175mg/wk)
Deca: 20mg/wk
Arimidex: 0.5mg M/Th
Reta: 0.5mg M/Th (1mg/wk)
*New additions
Cardarine: 10mg pre-WO/pre-cardio (20mg/d max)
SLU: 250mg pre-WO/pre-cardio (500mcg/d)

AM fasted endurance, cycling z2
1h23m
906cals

M1: 2 eggs, 1c whites, greek yogurt,
M2: 25g whey
M3: chick fila grilled chicken sandwich, 3 count strips
M:4: greek yogurt, blueberries, banana, david bar
M5: tuna steak, broccoli w/ 1/4tbspn butter, garlic

Cal 2262
P 246
C 177
F 61



PM Chest/Back/Delts
Warm up 2m C2 rower, pushups, shoulder band mobility, KB swings

• Low Incline Bench (5 warm up sets)

1. 155x8
2. 155x7, +2

• Flat DB flies (2 warm up sets)

1. 40x14, +3 (+10 close grip bench)

• Standing OH Press (4 warm up sets)
• 95/75/55 drop set

1. 6/4/8
2. 4/4/5

• Pendelay row (3 warm up sets)

1. 155x7
2. 155x7

• Rear Delt raises facing incline bench

1. 10x10
2. 10x10
3. 10x10

• Pull ups (Underhand)

1. BWx8
2. BWx4

• Standing Toe raise (singles)

1. 10x8
2. 15x8

Making good progress on fat loss (much better/faster than I ever have in the past) and looking better, but performance is shit. Being that performance has always been a bigger metric for me than looks its a bit tough to manage mentally.

cycle mods look good you will get better performance in time @Flash_is_Fast

 

[Flash_is_Fast]

WK 5: 12/24

AM Fasted endurance Z2
1h23m
714 cals

Bonk City, glycogen has left the chat. Smelled like ammonia when i got home, may need to up carbs if cardio atays higg.

M1: 2eggs, 1c whites, greek yogurt, 1/4c blueberries, 2 slices toast w/ butter
M2: david bar (these are not worth the $), banana
M3: turkey sandwich
M4: 50g whey, 1/4 apple, granola bar
M5: 8oz ribeye, mushroom cream sauce, broccoli

Cal 2580
P 265
C 198
F 80

 

[Mobster]

Modded supplementation
Test Cyp: 40mg/d (280mg/wk) *bumping from 200
Var: 25mg/d (175mg/wk)
Deca: 20mg/wk
Arimidex: 0.5mg M/Th
Reta: 0.5mg M/Th (1mg/wk)
*New additions
Cardarine: 10mg pre-WO/pre-cardio (20mg/d max)
SLU: 250mg pre-WO/pre-cardio (500mcg/d)

Zero supplementation here. These are all drugs. Call them what they are.

 

[stevesmi]

12/23
Week 5:
Modded supplementation
Test Cyp: 40mg/d (280mg/wk) *bumping from 200
Var: 25mg/d (175mg/wk)
Deca: 20mg/wk
Arimidex: 0.5mg M/Th
Reta: 0.5mg M/Th (1mg/wk)
*New additions
Cardarine: 10mg pre-WO/pre-cardio (20mg/d max)
SLU: 250mg pre-WO/pre-cardio (500mcg/d)

AM fasted endurance, cycling z2
1h23m
906cals

M1: 2 eggs, 1c whites, greek yogurt,
M2: 25g whey
M3: chick fila grilled chicken sandwich, 3 count strips
M:4: greek yogurt, blueberries, banana, david bar
M5: tuna steak, broccoli w/ 1/4tbspn butter, garlic

Cal 2262
P 246
C 177
F 61



PM Chest/Back/Delts
Warm up 2m C2 rower, pushups, shoulder band mobility, KB swings

• Low Incline Bench (5 warm up sets)

1. 155x8
2. 155x7, +2

• Flat DB flies (2 warm up sets)

1. 40x14, +3 (+10 close grip bench)

• Standing OH Press (4 warm up sets)
• 95/75/55 drop set

1. 6/4/8
2. 4/4/5

• Pendelay row (3 warm up sets)

1. 155x7
2. 155x7

• Rear Delt raises facing incline bench

1. 10x10
2. 10x10
3. 10x10

• Pull ups (Underhand)

1. BWx8
2. BWx4

• Standing Toe raise (singles)

1. 10x8
2. 15x8

Making good progress on fat loss (much better/faster than I ever have in the past) and looking better, but performance is shit. Being that performance has always been a bigger metric for me than looks its a bit tough to manage mentally.

@Flash_is_Fast looks good on this one. the pullups and standing toe raises are on point. also nice on the rear delt

 

[Ulter]

12/23
Week 5:
Modded supplementation
Test Cyp: 40mg/d (280mg/wk) *bumping from 200
Var: 25mg/d (175mg/wk)
Deca: 20mg/wk
Arimidex: 0.5mg M/Th
Reta: 0.5mg M/Th (1mg/wk)
*New additions
Cardarine: 10mg pre-WO/pre-cardio (20mg/d max)
SLU: 250mg pre-WO/pre-cardio (500mcg/d)

AM fasted endurance, cycling z2
1h23m
906cals

M1: 2 eggs, 1c whites, greek yogurt,
M2: 25g whey
M3: chick fila grilled chicken sandwich, 3 count strips
M:4: greek yogurt, blueberries, banana, david bar
M5: tuna steak, broccoli w/ 1/4tbspn butter, garlic

Cal 2262
P 246
C 177
F 61



PM Chest/Back/Delts
Warm up 2m C2 rower, pushups, shoulder band mobility, KB swings

• Low Incline Bench (5 warm up sets)

1. 155x8
2. 155x7, +2

• Flat DB flies (2 warm up sets)

1. 40x14, +3 (+10 close grip bench)

• Standing OH Press (4 warm up sets)
• 95/75/55 drop set

1. 6/4/8
2. 4/4/5

• Pendelay row (3 warm up sets)

1. 155x7
2. 155x7

• Rear Delt raises facing incline bench

1. 10x10
2. 10x10
3. 10x10

• Pull ups (Underhand)

1. BWx8
2. BWx4

• Standing Toe raise (singles)

1. 10x8
2. 15x8

Making good progress on fat loss (much better/faster than I ever have in the past) and looking better, but performance is shit. Being that performance has always been a bigger metric for me than looks its a bit tough to manage mentally.

Keep the pump going, man. I like the way you toss around the iron. I also like the pull-ups. Underhand pull-ups are really good. You should switch the grip as well. @Flash_is_Fast

 

[ceo]

WK 5: 12/24

AM Fasted endurance Z2
1h23m
714 cals

Bonk City, glycogen has left the chat. Smelled like ammonia when i got home, may need to up carbs if cardio atays higg.

M1: 2eggs, 1c whites, greek yogurt, 1/4c blueberries, 2 slices toast w/ butter
M2: david bar (these are not worth the $), banana
M3: turkey sandwich
M4: 50g whey, 1/4 apple, granola bar
M5: 8oz ribeye, mushroom cream sauce, broccoli

Cal 2580
P 265
C 198
F 80

Bros, I'll take that dinner any day. Ribeye is not a cheap piece of meat. @Flash_is_Fast my wife makes me buy it from the income I get as a plumber, and it costs a lot of money. The broccoli sounds really good with it.

 

[2Thick]

12/23
Week 5:
Modded supplementation
Test Cyp: 40mg/d (280mg/wk) *bumping from 200
Var: 25mg/d (175mg/wk)
Deca: 20mg/wk
Arimidex: 0.5mg M/Th
Reta: 0.5mg M/Th (1mg/wk)
*New additions
Cardarine: 10mg pre-WO/pre-cardio (20mg/d max)
SLU: 250mg pre-WO/pre-cardio (500mcg/d)

AM fasted endurance, cycling z2
1h23m
906cals

M1: 2 eggs, 1c whites, greek yogurt,
M2: 25g whey
M3: chick fila grilled chicken sandwich, 3 count strips
M:4: greek yogurt, blueberries, banana, david bar
M5: tuna steak, broccoli w/ 1/4tbspn butter, garlic

Cal 2262
P 246
C 177
F 61



PM Chest/Back/Delts
Warm up 2m C2 rower, pushups, shoulder band mobility, KB swings

• Low Incline Bench (5 warm up sets)

1. 155x8
2. 155x7, +2

• Flat DB flies (2 warm up sets)

1. 40x14, +3 (+10 close grip bench)

• Standing OH Press (4 warm up sets)
• 95/75/55 drop set

1. 6/4/8
2. 4/4/5

• Pendelay row (3 warm up sets)

1. 155x7
2. 155x7

• Rear Delt raises facing incline bench

1. 10x10
2. 10x10
3. 10x10

• Pull ups (Underhand)

1. BWx8
2. BWx4

• Standing Toe raise (singles)

1. 10x8
2. 15x8

Making good progress on fat loss (much better/faster than I ever have in the past) and looking better, but performance is shit. Being that performance has always been a bigger metric for me than looks its a bit tough to manage mentally.

@Flash_is_Fast great job on this. I like the rear delt faces, and I like the standing toe raise. Nice job on the Pendlay row. Good job on that solid weight.

 

[ROIDDERS]

Turkey sandwich and ribeye sounds really good. I could go for both of those every single day. @Flash_is_Fast

WK 5: 12/24

AM Fasted endurance Z2
1h23m
714 cals

Bonk City, glycogen has left the chat. Smelled like ammonia when i got home, may need to up carbs if cardio atays higg.

M1: 2eggs, 1c whites, greek yogurt, 1/4c blueberries, 2 slices toast w/ butter
M2: david bar (these are not worth the $), banana
M3: turkey sandwich
M4: 50g whey, 1/4 apple, granola bar
M5: 8oz ribeye, mushroom cream sauce, broccoli

Cal 2580
P 265
C 198
F 80

 

[Flash_is_Fast]

@ceo & @ROIDDERS no complaints in my end! Lucky to be old and getting to eat better than I deserve. Hopefuly I can keep it up as work ramps back up.

@2Thick appreciate that. Strength is coming back slowly, and I'm hoping to keep those weights moving up.

 

[LevButlerov]

WK 5: 12/24

AM Fasted endurance Z2
1h23m
714 cals

Bonk City, glycogen has left the chat. Smelled like ammonia when i got home, may need to up carbs if cardio atays higg.

M1: 2eggs, 1c whites, greek yogurt, 1/4c blueberries, 2 slices toast w/ butter
M2: david bar (these are not worth the $), banana
M3: turkey sandwich
M4: 50g whey, 1/4 apple, granola bar
M5: 8oz ribeye, mushroom cream sauce, broccoli

Cal 2580
P 265
C 198
F 80

Good macros but a bit more protein if you can @Flash_is_Fast
supps list please

 

[Flash_is_Fast]

Good macros but a bit more protein if you can @Flash_is_Fast
supps list please

Daily:
200-400mg caffeine
20mg yohimbine hcl
15mg adderall Rx'd (weekends off)
5-10g creatine
8g Omega 3's
PM:
Nutricost multi vitamin 1/d
Vit C 3g/d
Vit E 800iu/d
SNAC ZMA 3-4caps
3-4g Tryptophan if not sleeping easy

Open to suggestions.

 

[LevButlerov]

Daily:
200-400mg caffeine
20mg yohimbine hcl
15mg adderall Rx'd (weekends off)
5-10g creatine
8g Omega 3's
PM:
Nutricost multi vitamin 1/d
Vit C 3g/d
Vit E 800iu/d
SNAC ZMA 3-4caps
3-4g Tryptophan if not sleeping easy

Open to suggestions.

nothing changed? @Flash_is_Fast

probiotics +
digestive enzymes +
psyllium husk +
Vitamin D +

adderall you can't lower dose?

 

[Flash_is_Fast]

nothing changed? @Flash_is_Fast

probiotics +
digestive enzymes +
psyllium husk +
Vitamin D +

adderall you can't lower dose?

No real changes.

Will add:
Psyllium husk
Probiotics

Re Adderall: thats the minimum effective dose; covered it in earlier post, but my ADHD was Dx'd over 20 years ago, and I'm better off using the meds.

 

[LevButlerov]

No real changes.

Will add:
Psyllium husk
Probiotics

Re Adderall: thats the minimum effective dose; covered it in earlier post, but my ADHD was Dx'd over 20 years ago, and I'm better off using the meds.

please add the digestive aids @Flash_is_Fast

yes I remember you mentioned it's minimum, and fair on using it lets keep going

 

[HarleyGuy]

12/23
Week 5:
Modded supplementation
Test Cyp: 40mg/d (280mg/wk) *bumping from 200
Var: 25mg/d (175mg/wk)
Deca: 20mg/wk
Arimidex: 0.5mg M/Th
Reta: 0.5mg M/Th (1mg/wk)
*New additions
Cardarine: 10mg pre-WO/pre-cardio (20mg/d max)
SLU: 250mg pre-WO/pre-cardio (500mcg/d)

AM fasted endurance, cycling z2
1h23m
906cals

M1: 2 eggs, 1c whites, greek yogurt,
M2: 25g whey
M3: chick fila grilled chicken sandwich, 3 count strips
M:4: greek yogurt, blueberries, banana, david bar
M5: tuna steak, broccoli w/ 1/4tbspn butter, garlic

Cal 2262
P 246
C 177
F 61



PM Chest/Back/Delts
Warm up 2m C2 rower, pushups, shoulder band mobility, KB swings

• Low Incline Bench (5 warm up sets)

1. 155x8
2. 155x7, +2

• Flat DB flies (2 warm up sets)

1. 40x14, +3 (+10 close grip bench)

• Standing OH Press (4 warm up sets)
• 95/75/55 drop set

1. 6/4/8
2. 4/4/5

• Pendelay row (3 warm up sets)

1. 155x7
2. 155x7

• Rear Delt raises facing incline bench

1. 10x10
2. 10x10
3. 10x10

• Pull ups (Underhand)

1. BWx8
2. BWx4

• Standing Toe raise (singles)

1. 10x8
2. 15x8

Making good progress on fat loss (much better/faster than I ever have in the past) and looking better, but performance is shit. Being that performance has always been a bigger metric for me than looks its a bit tough to manage mentally.

Great updates and proactive participation in your log bro!

Do you still feel like the anavar might not be working? If you wanna post a pic of it it doesn't matter where you got it, no judgement, but we might be able to tell you if it's at least legit or not.

@LevButlerov is correct about all the digestive aids those were a game changer for me. Probiotics for sure too. And apple cider vinegar with mother.

I love to see the fat loss progress and your protein is being kept high enough too.

 

[Flash_is_Fast]

12/26

Scale weight up 6 pounds today. Was creeping up all week. Not sure whats happening. E2 bloat from upping test, the small deca addition??

Started new batch of reta, same supplier. It felt stronger, still no appetite, so I don't think anything there's at play.

Hopefully just a combo of deca, estrogen, and carbs/water from christmas treats. Not changing anything just yet. Keeping an eye on it.

@HarleyGuy unsure on the var. going to stay the course and get bloodwork soon. Will go with approved suppliers going forward.

AM Fasted cardio, z2 cycling
1hr
622 cals
*Shifter broke 15m into ride. Had to ride biggest gear on bike (52/11). What a joy! Gonna call it torque training...

Food is getting pretty dialed in. Going to just log macros unless exceptional day (like work travel).
Cals: 2434
P: 245
C: 166
F: 84

PM Legs, core, shoulder mobility
Warm up

1. Leg extensions 45x15
2. Internal shoulder rotation (band)
3. lying leg curls
4. External shldr rotation (band)
5. Hip thrusters

Squats - Legs fucked from "torque training"

1. 135x6
2. 165x4
3. 185x4
4. 195x5
5. 205x4 - good enuff today

SLDL

1. 135x6
2. 165x5
3. 185x5
4. 205x4

Cutting short b/c Family showed up early w/ dinner, holiday schedule. Enjoying it while I can.

 

[HarleyGuy]

12/26

Scale weight up 6 pounds today. Was creeping up all week. Not sure whats happening. E2 bloat from upping test, the small deca addition??

Started new batch of reta, same supplier. It felt stronger, still no appetite, so I don't think anything there's at play.

Hopefully just a combo of deca, estrogen, and carbs/water from christmas treats. Not changing anything just yet. Keeping an eye on it.

@HarleyGuy unsure on the var. going to stay the course and get bloodwork soon. Will go with approved suppliers going forward.

AM Fasted cardio, z2 cycling
1hr
622 cals
*Shifter broke 15m into ride. Had to ride biggest gear on bike (52/11). What a joy! Gonna call it torque training...

Food is getting pretty dialed in. Going to just log macros unless exceptional day (like work travel).
Cals: 2434
P: 245
C: 166
F: 84

PM Legs, core, shoulder mobility
Warm up

1. Leg extensions 45x15
2. Internal shoulder rotation (band)
3. lying leg curls
4. External shldr rotation (band)
5. Hip thrusters

Squats - Legs fucked from "torque training"

1. 135x6
2. 165x4
3. 185x4
4. 195x5
5. 205x4 - good enuff today

SLDL

1. 135x6
2. 165x5
3. 185x5
4. 205x4

Cutting short b/c Family showed up early w/ dinner, holiday schedule. Enjoying it while I can.

Thanks for throwing up an update for us and enjoy dinner!

Var off EVO only is the plan! Sounds good.
Shoulder holding up ok?

 

[LevButlerov]

12/26

Scale weight up 6 pounds today. Was creeping up all week. Not sure whats happening. E2 bloat from upping test, the small deca addition??

Started new batch of reta, same supplier. It felt stronger, still no appetite, so I don't think anything there's at play.

Hopefully just a combo of deca, estrogen, and carbs/water from christmas treats. Not changing anything just yet. Keeping an eye on it.

@HarleyGuy unsure on the var. going to stay the course and get bloodwork soon. Will go with approved suppliers going forward.

AM Fasted cardio, z2 cycling
1hr
622 cals
*Shifter broke 15m into ride. Had to ride biggest gear on bike (52/11). What a joy! Gonna call it torque training...

Food is getting pretty dialed in. Going to just log macros unless exceptional day (like work travel).
Cals: 2434
P: 245
C: 166
F: 84

PM Legs, core, shoulder mobility
Warm up

1. Leg extensions 45x15
2. Internal shoulder rotation (band)
3. lying leg curls
4. External shldr rotation (band)
5. Hip thrusters

Squats - Legs fucked from "torque training"

1. 135x6
2. 165x4
3. 185x4
4. 195x5
5. 205x4 - good enuff today

SLDL

1. 135x6
2. 165x5
3. 185x5
4. 205x4

Cutting short b/c Family showed up early w/ dinner, holiday schedule. Enjoying it while I can.

Weight can go up and down dont worry. It could be water or deca, but likely deca imo @Flash_is_Fast
macros low but steady, how is the squat you pumped?

 

[Flash_is_Fast]

Weight can go up and down dont worry. It could be water or deca, but likely deca imo @Flash_is_Fast
macros low but steady, how is the squat you pumped?

Well, its progress. It felt heavy AF. Im expecting to get back to 275-315 range for 8-10, my legs have always been a strength. and still not cleared by doc for heavy weights - 2 weeks for that visit.

 

[LevButlerov]

Well, its progress. It felt heavy AF. Im expecting to get back to 275-315 range for 8-10, my legs have always been a strength. and still not cleared by doc for heavy weights - 2 weeks for that visit.

I think 315 is within reach give it time but dont go too hard

 

[Flash_is_Fast]

12/27
AM Fasted cardio, z2 cycling
1hr
622 cals

M1 2eggs, 1c egg whites, greek yogurt, toast w/ butter
M2: tuna sandwich
M3: 50g whey, 1/4c oats
M4: cobb salad, 10oz chicken

Cals: 2772
P 262
C 140
F 127

Way over on fat; Didn't realize how fatty the Cobb was until I logged it.

Need a better routine, so spent some time watching workout split vids on YT. In the end, Im stealing @Dreamer PPL 6day, but starting with 3-4days a week and just following the rotations. I work out at home gym and don't have a cable setup, so cant follow exactly. In a few months should be fit enough for 6 sessions a week.

Will be working some VO2 work on bike 1-2x/week in with the daily fasted cardio.

Diet wise Im probably going to need to up carbs, right? Cant see being able to do all that work with any intensity on 150'ish g CHO/d??

 

[Dreamer]

12/27
AM Fasted cardio, z2 cycling
1hr
622 cals

M1 2eggs, 1c egg whites, greek yogurt, toast w/ butter
M2: tuna sandwich
M3: 50g whey, 1/4c oats
M4: cobb salad, 10oz chicken

Cals: 2772
P 262
C 140
F 127

Way over on fat; Didn't realize how fatty the Cobb was until I logged it.

Need a better routine, so spent some time watching workout split vids on YT. In the end, Im stealing @Dreamer PPL 6day, but starting with 3-4days a week and just following the rotations. I work out at home gym and don't have a cable setup, so cant follow exactly. In a few months should be fit enough for 6 sessions a week.

Will be working some VO2 work on bike 1-2x/week in with the daily fasted cardio.

Diet wise Im probably going to need to up carbs, right? Cant see being able to do all that work with any intensity on 150'ish g CHO/d??

What makes the cobb so fatty? Generally curious, the food looks good but man, definitely up the carbs, I do alot of volume and I am up over 500g of carbs now and its a night and day difference.

Enjoy the routine, this has been my favourite one I have ran now - if you want any tips let me know

 

[Flash_is_Fast]

What makes the cobb so fatty? Generally curious, the food looks good but man, definitely up the carbs, I do alot of volume and I am up over 500g of carbs now and its a night and day difference.

Enjoy the routine, this has been my favourite one I have ran now - if you want any tips let me know

Thanks!

Cobb is avacado, egg, blue cheese, bacon, and oil/vinegar dressing. I did half dressing, so maybe a little less, but according to the olace i went its 68g fat...

Re carbs:
1) did you get to a certain BF% before adding them back in?
2) did you titrate them in over time to stay lean?

Might as well put in an update pic from today as well. Definitely moving the right direction but striving to push toward single digit BF at some point. Other focus is chest and Delts (pretty sure legs symmetry will return in time as well as glute which atrophied from downtime).
End of Week 5 progress pic:

 

[Dreamer]

Thanks!

Cobb is avacado, egg, blue cheese, bacon, and oil/vinegar dressing. I did half dressing, so maybe a little less, but according to the olace i went its 68g fat...

Re carbs:
1) did you get to a certain BF% before adding them back in?
2) did you titrate them in over time to stay lean?

Might as well put in an update pic from today as well. Definitely moving the right direction but striving to push toward single digit BF at some point. Other focus is chest and Delts (pretty sure legs symmetry will return in time as well as glute which atrophied from downtime).
End of Week 5 progress pic:
View attachment 160616

Oh hell that’ll do it, not the worst fats though, and its xmas time right haha.

Check in pic looking good man, my bodyfat was around 8-9% before starting this bulk, I guide myself with Blood sugar testing, I have yet to see a reading over 5.2 I test fasted in the AM and randomly sometimes through the day.

I am slowly titrating them up now, but when you add them you might see the scale jump, but give it a few days youll balance out and look and feel better - alot of logs on here have got me thinking about macros very different, youll notice the guys running high carbs are usually beasts.

 

[LevButlerov]

12/27
AM Fasted cardio, z2 cycling
1hr
622 cals

M1 2eggs, 1c egg whites, greek yogurt, toast w/ butter
M2: tuna sandwich
M3: 50g whey, 1/4c oats
M4: cobb salad, 10oz chicken

Cals: 2772
P 262
C 140
F 127

Way over on fat; Didn't realize how fatty the Cobb was until I logged it.

Need a better routine, so spent some time watching workout split vids on YT. In the end, Im stealing @Dreamer PPL 6day, but starting with 3-4days a week and just following the rotations. I work out at home gym and don't have a cable setup, so cant follow exactly. In a few months should be fit enough for 6 sessions a week.

Will be working some VO2 work on bike 1-2x/week in with the daily fasted cardio.

Diet wise Im probably going to need to up carbs, right? Cant see being able to do all that work with any intensity on 150'ish g CHO/d??

I get it you got fats a bit over but happens @Flash_is_Fast i think carbs should go up if you want more intensity just get high quality carbs oats yams etc

Thanks!

Cobb is avacado, egg, blue cheese, bacon, and oil/vinegar dressing. I did half dressing, so maybe a little less, but according to the olace i went its 68g fat...

Re carbs:
1) did you get to a certain BF% before adding them back in?
2) did you titrate them in over time to stay lean?

Might as well put in an update pic from today as well. Definitely moving the right direction but striving to push toward single digit BF at some point. Other focus is chest and Delts (pretty sure legs symmetry will return in time as well as glute which atrophied from downtime).
End of Week 5 progress pic:
View attachment 160616

you're looking good! wow legs are thick big quads and lean, nice arms and shoulders

 

[Flash_is_Fast]

Thanks for throwing up an update for us and enjoy dinner!

Var off EVO only is the plan! Sounds good.
Shoulder holding up ok?

Both shoulders probably have some rotator cuff tears. My frame is pretty fukked. I raced bikes (BMX & MTB) at an elite level from grade school to mid 20's, then after college raced vet pro stuff for fun - but eating shit and competing injured was standard issue for ~ 40 years. So shoulders sublax if i throw overhand, both have been separated, both collarbones crooked and one is only held together by fibrous tissue. I have to give them love and control bench and overhead movements.

No complaints. Not smart enough to change.

 

[Flash_is_Fast]

Thanks Lev!

The help and support is appreciated. Putting in the effort and being patient and consistent has already got me feeling good about the progress.

 

[LevButlerov]

Thanks Lev!

The help and support is appreciated. Putting in the effort and being patient and consistent has already got me feeling good about the progress.

EVO family love and support, work hard and really be patient you'll win long term @Flash_is_Fast

 

[Flash_is_Fast]

12/28
Starting the new PPL split i stole off dreamer. Couldn't wait for Monday. Today was tough. Way more chest volume than Im used too. Some of it legit hurt - nice!

Deca is out. Sides at 20mg. Tried...

Taking break from adderall. Going to see how I do this week and play it by ear. No promises.

Also starting psyllium husk & probiotics today.

Macros:
Cals 2152
P 256g
C 171g
F 60g

AM Fasted elliptical 20m

PM:
Push A
1 Close Grip DB Bench Press (10-12)
Set 1: 35x10
Set 2: 35x10
Set 3: 35x12 (bump ^)

2 Mid Incline Bench Press (4x8)
Set 1: 135x8
Set 2: 135x8
Set 3: 135x8
Set 4: 135x8

3 DB Chest Flies (3x12)
Set 1: 35x10
Set 2: 35x12
Set 3: 35x12

4 Ring Dip (Weighted?) (10)
Set 1: BWx5 - FUCK this is good (sux)
Set 2: BWx8

5 Push Ups (failure)
Set 1: 12
Set 2: 11

6 Lateral Raise (Dumbbell) (12-15)
Set 1: 17.5x12
Set 2: 17.5x12
Set 3: 17.5x12

7 Standing Arnold Press (Dumbbell) (10-12)
Set 1: 30x10
Set 2: 30x6
Set 3: 25x12

8 Skullcrusher (Barbell) (10-12)
Set 1: 45x10 (first time on these)
Set 2: 45x12 (left arm is much weaker)
Set 3: 45x12

Total Time: 1h 10m

 

[LevButlerov]

12/28
Starting the new PPL split i stole off dreamer. Couldn't wait for Monday. Today was tough. Way more chest volume than Im used too. Some of it legit hurt - nice!

Deca is out. Sides at 20mg. Tried...

Taking break from adderall. Going to see how I do this week and play it by ear. No promises.

Also starting psyllium husk & probiotics today.

Macros:
Cals 2152
P 256g
C 171g
F 60g

AM Fasted elliptical 20m

PM:
Push A
1 Close Grip DB Bench Press (10-12)
Set 1: 35x10
Set 2: 35x10
Set 3: 35x12 (bump ^)

2 Mid Incline Bench Press (4x8)
Set 1: 135x8
Set 2: 135x8
Set 3: 135x8
Set 4: 135x8

3 DB Chest Flies (3x12)
Set 1: 35x10
Set 2: 35x12
Set 3: 35x12

4 Ring Dip (Weighted?) (10)
Set 1: BWx5 - FUCK this is good (sux)
Set 2: BWx8

5 Push Ups (failure)
Set 1: 12
Set 2: 11

6 Lateral Raise (Dumbbell) (12-15)
Set 1: 17.5x12
Set 2: 17.5x12
Set 3: 17.5x12

7 Standing Arnold Press (Dumbbell) (10-12)
Set 1: 30x10
Set 2: 30x6
Set 3: 25x12

8 Skullcrusher (Barbell) (10-12)
Set 1: 45x10 (first time on these)
Set 2: 45x12 (left arm is much weaker)
Set 3: 45x12

Total Time: 1h 10m

good day today I like you pushed to failure on push ups
what happened with deca? give me more details please @Flash_is_Fast

 

[Flash_is_Fast]

@LevButlerov first sign - anxiety attack of sorts a few days in- woke up wide awake, fired up and everything was off - Just complaining about everything kinda manically - at the time I felt like life was pointless and Id just get fucked on any decisions - lasted about 30 minutes... not suicidal - more like frustrated and pissed off. Thats pretty unusual for me.

Second was nipple sensitivity - still have a bit but nothing to worry about as its decreasing.

Lastly was the scale weight. I was pretty bloated - even in the pic Im watery compared to today.

 

[Flash_is_Fast]

12/29 WK5
Bad sleep; l. Tossed alot, then woke up a 4am, uncomfortably hungry. Was slow all day, off work so took a couple of naps.

AM Fasted Z2 endurance indoor trainer
1hr
Hr 125/P 166w
Cals 583
*smelled awful from ammonia - need more carbs for sure. Going to add small amount pre-WO and with dinner.

Pre-WO: banana
PM Pull A

1 Deadlift
Set 1: 135x8
Set 2: 185x6
Set 3: 205x6
Set 4: 225x6

2 Single Arm DB Row
Set 1: 40x12
Set 2: 45x12
Set 3: 45x12

3 Pullups Overhand/Underhand (failure)
Set 1: 5 over
Set 2: 6 under
Set 3: 6 Over
Set 4: 3 under

4 T-bar Row (barbell w/ Handle)
Set 1: 45x8
Set 2: 70x8
Set 3: 90x8

5 Bent Row underhand (Barbell)
Set 1: 135x6
Set 2: 135x6
Set 3: 135x6

6 Rear Delt Reverse Fly
Set 1: 12.5x15
Set 2: 12.5x15
Set 3: 12.5x15

7 BB Curl (Barbell)
Set 1: 55x10
Set 2: 55x10
Set 3: 55x10

9 Face Pull (Band)
Set 1: green x 20
Set 2: green x 20
Set 3: green x 20

Time: 1hr9m


Daily Macros
Cals 2862
P 276g
C 219g
F 94g

M1:

M2 8oz Turkey sandwich, mayo, pickles, 4g Omega3, psylium husk
M3: 50g whey, granola bar, apple slices
M4: Chicken Nuggets
Pre-WO: Banana
M5: grillled chicken, potato, butter, broccoli, psyllium husk, 4g Omega3

 

[LevButlerov]

@LevButlerov first sign - anxiety attack of sorts a few days in- woke up wide awake, fired up and everything was off - Just complaining about everything kinda manically - at the time I felt like life was pointless and Id just get fucked on any decisions - lasted about 30 minutes... not suicidal - more like frustrated and pissed off. Thats pretty unusual for me.

Second was nipple sensitivity - still have a bit but nothing to worry about as its decreasing.

Lastly was the scale weight. I was pretty bloated - even in the pic Im watery compared to today.

Nipple issues and anxiety, thats likely prolactin @Flash_is_Fast def a serious deca durabolin side

 

[LevButlerov]

12/29 WK5
Bad sleep; l. Tossed alot, then woke up a 4am, uncomfortably hungry. Was slow all day, off work so took a couple of naps.

AM Fasted Z2 endurance indoor trainer
1hr
Hr 125/P 166w
Cals 583
*smelled awful from ammonia - need more carbs for sure. Going to add small amount pre-WO and with dinner.

Pre-WO: banana
PM Pull A

1 Deadlift
Set 1: 135x8
Set 2: 185x6
Set 3: 205x6
Set 4: 225x6

2 Single Arm DB Row
Set 1: 40x12
Set 2: 45x12
Set 3: 45x12

3 Pullups Overhand/Underhand (failure)
Set 1: 5 over
Set 2: 6 under
Set 3: 6 Over
Set 4: 3 under

4 T-bar Row (barbell w/ Handle)
Set 1: 45x8
Set 2: 70x8
Set 3: 90x8

5 Bent Row underhand (Barbell)
Set 1: 135x6
Set 2: 135x6
Set 3: 135x6

6 Rear Delt Reverse Fly
Set 1: 12.5x15
Set 2: 12.5x15
Set 3: 12.5x15

7 BB Curl (Barbell)
Set 1: 55x10
Set 2: 55x10
Set 3: 55x10

9 Face Pull (Band)
Set 1: green x 20
Set 2: green x 20
Set 3: green x 20

Time: 1hr9m


Daily Macros
Cals 2862
P 276g
C 219g
F 94g

M1:
View attachment 161471

M2 8oz Turkey sandwich, mayo, pickles, 4g Omega3, psylium husk
M3: 50g whey, granola bar, apple slices
M4: Chicken Nuggets
Pre-WO: Banana
M5: grillled chicken, potato, butter, broccoli, psyllium husk, 4g Omega3

bad sleep is no good, you take any sleep aids?
though I like your food

 

[Flash_is_Fast]

bad sleep is no good, you take any sleep aids?
though I like your food

No sleep aids regularly; 3-4g tryptophan some nights.

Thinking low dose GH might be a good addition because of age and injuries.

 

[LevButlerov]

No sleep aids regularly; 3-4g tryptophan some nights.

Thinking low dose GH might be a good addition because of age and injuries.

try adding valerian root and 5hpt ed

 

[Mobster]

12/29 WK5
Bad sleep; l. Tossed alot, then woke up a 4am, uncomfortably hungry. Was slow all day, off work so took a couple of naps.

That's what I'd have done

 

[stevesmi]

12/29 WK5
Bad sleep; l. Tossed alot, then woke up a 4am, uncomfortably hungry. Was slow all day, off work so took a couple of naps.

AM Fasted Z2 endurance indoor trainer
1hr
Hr 125/P 166w
Cals 583
*smelled awful from ammonia - need more carbs for sure. Going to add small amount pre-WO and with dinner.

Pre-WO: banana
PM Pull A

1 Deadlift
Set 1: 135x8
Set 2: 185x6
Set 3: 205x6
Set 4: 225x6

2 Single Arm DB Row
Set 1: 40x12
Set 2: 45x12
Set 3: 45x12

3 Pullups Overhand/Underhand (failure)
Set 1: 5 over
Set 2: 6 under
Set 3: 6 Over
Set 4: 3 under

4 T-bar Row (barbell w/ Handle)
Set 1: 45x8
Set 2: 70x8
Set 3: 90x8

5 Bent Row underhand (Barbell)
Set 1: 135x6
Set 2: 135x6
Set 3: 135x6

6 Rear Delt Reverse Fly
Set 1: 12.5x15
Set 2: 12.5x15
Set 3: 12.5x15

7 BB Curl (Barbell)
Set 1: 55x10
Set 2: 55x10
Set 3: 55x10

9 Face Pull (Band)
Set 1: green x 20
Set 2: green x 20
Set 3: green x 20

Time: 1hr9m


Daily Macros
Cals 2862
P 276g
C 219g
F 94g

M1:
View attachment 161471

M2 8oz Turkey sandwich, mayo, pickles, 4g Omega3, psylium husk
M3: 50g whey, granola bar, apple slices
M4: Chicken Nuggets
Pre-WO: Banana
M5: grillled chicken, potato, butter, broccoli, psyllium husk, 4g Omega3

@Flash_is_Fast sorry about the sleep issues, man. This is a recurring issue with a lot of people. There's definitely though things that you can improve on. One suggestion I have is to invest in some blue block or glasses and put those on before bed. Those will help get your melatonin levels up.

 

[ROIDDERS]

12/29 WK5
Bad sleep; l. Tossed alot, then woke up a 4am, uncomfortably hungry. Was slow all day, off work so took a couple of naps.

AM Fasted Z2 endurance indoor trainer
1hr
Hr 125/P 166w
Cals 583
*smelled awful from ammonia - need more carbs for sure. Going to add small amount pre-WO and with dinner.

Pre-WO: banana
PM Pull A

1 Deadlift
Set 1: 135x8
Set 2: 185x6
Set 3: 205x6
Set 4: 225x6

2 Single Arm DB Row
Set 1: 40x12
Set 2: 45x12
Set 3: 45x12

3 Pullups Overhand/Underhand (failure)
Set 1: 5 over
Set 2: 6 under
Set 3: 6 Over
Set 4: 3 under

4 T-bar Row (barbell w/ Handle)
Set 1: 45x8
Set 2: 70x8
Set 3: 90x8

5 Bent Row underhand (Barbell)
Set 1: 135x6
Set 2: 135x6
Set 3: 135x6

6 Rear Delt Reverse Fly
Set 1: 12.5x15
Set 2: 12.5x15
Set 3: 12.5x15

7 BB Curl (Barbell)
Set 1: 55x10
Set 2: 55x10
Set 3: 55x10

9 Face Pull (Band)
Set 1: green x 20
Set 2: green x 20
Set 3: green x 20

Time: 1hr9m


Daily Macros
Cals 2862
P 276g
C 219g
F 94g

M1:
View attachment 161471

M2 8oz Turkey sandwich, mayo, pickles, 4g Omega3, psylium husk
M3: 50g whey, granola bar, apple slices
M4: Chicken Nuggets
Pre-WO: Banana
M5: grillled chicken, potato, butter, broccoli, psyllium husk, 4g Omega3

I don't know what's going on while you're waking up hungry like that. Maybe get some more carbs in for dinner the night before and see if that helps. Yeah, it can definitely interrupt your sleep if you're waking up hungry like that. @Flash_is_Fast

 

[2Thick]

12/29 WK5
Bad sleep; l. Tossed alot, then woke up a 4am, uncomfortably hungry. Was slow all day, off work so took a couple of naps.

AM Fasted Z2 endurance indoor trainer
1hr
Hr 125/P 166w
Cals 583
*smelled awful from ammonia - need more carbs for sure. Going to add small amount pre-WO and with dinner.

Pre-WO: banana
PM Pull A

1 Deadlift
Set 1: 135x8
Set 2: 185x6
Set 3: 205x6
Set 4: 225x6

2 Single Arm DB Row
Set 1: 40x12
Set 2: 45x12
Set 3: 45x12

3 Pullups Overhand/Underhand (failure)
Set 1: 5 over
Set 2: 6 under
Set 3: 6 Over
Set 4: 3 under

4 T-bar Row (barbell w/ Handle)
Set 1: 45x8
Set 2: 70x8
Set 3: 90x8

5 Bent Row underhand (Barbell)
Set 1: 135x6
Set 2: 135x6
Set 3: 135x6

6 Rear Delt Reverse Fly
Set 1: 12.5x15
Set 2: 12.5x15
Set 3: 12.5x15

7 BB Curl (Barbell)
Set 1: 55x10
Set 2: 55x10
Set 3: 55x10

9 Face Pull (Band)
Set 1: green x 20
Set 2: green x 20
Set 3: green x 20

Time: 1hr9m


Daily Macros
Cals 2862
P 276g
C 219g
F 94g

M1:
View attachment 161471

M2 8oz Turkey sandwich, mayo, pickles, 4g Omega3, psylium husk
M3: 50g whey, granola bar, apple slices
M4: Chicken Nuggets
Pre-WO: Banana
M5: grillled chicken, potato, butter, broccoli, psyllium husk, 4g Omega3

Nice job on the turkey sandwich. That's a really good idea. Just make sure that bread is good quality. I think you can do a better job eating more clean foods though. Chicken nuggets are typically extremely processed. @Flash_is_Fast

 

[Flash_is_Fast]

try adding valerian root and 5hpt ed

getting those to try.

Looks like 5-htp is roughly 3-4x more potent mg/mg than tryptophan, and crosses blood/brian better. start low dose 600mg and titrate up?

For Valerian Im not seeing alot of hard data, but its GABA mediated. whats a good dose to start with?

Speaking of GABA, I miss the days of walking into my local nutrition store and getting a gallon of GHB perfectly legally!

12/29 WK5
Bad sleep; l. Tossed alot, then woke up a 4am, uncomfortably hungry. Was slow all day, off work so took a couple of naps.

That's what I'd have done

I love mid day naps! Im not a powerlifter, but am a natural sprinter- explosive, or sleeping are my best modes.

@Flash_is_Fast sorry about the sleep issues, man. This is a recurring issue with a lot of people. There's definitely though things that you can improve on. One suggestion I have is to invest in some blue block or glasses and put those on before bed. Those will help get your melatonin levels up.

I didn't even think about that! My glasses have that built in - but Im nearsighted so I take them off and play games or browse the forum before bed on the phone. Bad habits that I'm ignoring.

Going to switch to reading starting tonight.

I don't know what's going on while you're waking up hungry like that. Maybe get some more carbs in for dinner the night before and see if that helps. Yeah, it can definitely interrupt your sleep if you're waking up hungry like that. @Flash_is_Fast

I'll try that more proactively. Lev suggested whey & 1/4cup oats - It helps. But I've skipped it on days where my cals are getting higher.

Nice job on the turkey sandwich. That's a really good idea. Just make sure that bread is good quality. I think you can do a better job eating more clean foods though. Chicken nuggets are typically extremely processed. @Flash_is_Fast

Yeah - for sure on bread. For bread I'm using Daves Killer bread; its non gmo (and organic). Based on what I hear from euro racers and some internet sleuthing (and a biochem degree) its the gmo grains, as well as added sugar & preservatives that mess up the bread here in the US.

It's worth checking out, not significantly more expensive than regular bread.

The chicken nuggets are bare from costco. The chicken is Solid chinks, but who knows about the oil and breading! It was an easy filler. Agree - I need to work on better easy access protein and healthier snacks. Its on the radar.

 

[Ulter]

No sleep aids regularly; 3-4g tryptophan some nights.

Thinking low dose GH might be a good addition because of age and injuries.

@Flash_is_Fast low dose HGH is gonna be a good idea. Just make sure you get it from a good source, and you don't get ripped off on the price because I've seen growth hormone really expensive at some places. You can also get something called Nutrobal. I don't know if you know about it, or you can get some HGH peptides.

 

[ROIDDERS]

I'll try that more proactively. Lev suggested whey & 1/4cup oats - It helps. But I've skipped it on days where my cals are getting higher.

When you are using PEDs, it can really suck away at your carbs.

 

[ceo]

No sleep aids regularly; 3-4g tryptophan some nights.

Thinking low dose GH might be a good addition because of age and injuries.

Bros, if you can afford it, you can even do one IU HGH every day. It can be sort of an addition to your regular stack. @Flash_is_Fast

 

[stevesmi]

I didn't even think about that! My glasses have that built in - but Im nearsighted so I take them off and play games or browse the forum before bed on the phone. Bad habits that I'm ignoring.

Going to switch to reading starting tonight.

i use UVEX blue blockers. they cost $15 off amazon. i put them on around 2 hours before i plan on sleeping. its a must cause the blue light is what tricks your brain into thinking its still daytime and melatonin levels stay low.

 

[LevButlerov]

getting those to try.

Looks like 5-htp is roughly 3-4x more potent mg/mg than tryptophan, and crosses blood/brian better. start low dose 600mg and titrate up?

For Valerian Im not seeing alot of hard data, but its GABA mediated. whats a good dose to start with?

Speaking of GABA, I miss the days of walking into my local nutrition store and getting a gallon of GHB perfectly legally!

start low dose sure 600mgs with 5htp and see.
valerian what hard data? i'm telling you it works, try it with melatonin @Flash_is_Fast

 

[Flash_is_Fast]

start low dose sure 600mgs with 5htp and see.
valerian what hard data? i'm telling you it works, try it with melatonin @Flash_is_Fast

you're like a parent! "Cause I said so!"

Just meant like how much is a starting dose and is there something in it standardized, how long are the effects, and was listening to an evo pod and have to ask, can I snort it (hopefully the reference doesn't fall flat)?

 

[Flash_is_Fast]

12/30 WK5
Slept much better. Took 3.5g tryptophan.
Hip is feeling pretty sore and tender on the surgery side.

AM Fasted Cardio
20m elliptical/10m C2 rower

PM: Change of plans - Leg day getting pushed back to tomorrow. Started squats and 135 felt heavy & lactate building at 5 reps - felt fatigued most of day, so just did some easy indoor cycling @ Z1.
Z1 endurance ride
55m
366cals

Food
M1: 2eggs, 1c whites, chunky picante, 1/2c oats, 1/2grn apple, 1tbspn brown sugar
M2: tuna steak, rice, broccoli
M3: 50g whey, banana
M4: chili, w/ cottage cheese
M5: 25g whey, 1/4c oats, 4g Omega3

Daily Macros
Cals 2391
P 259g
C 186g
F 53g

 

[2Thick]

Yeah - for sure on bread. For bread I'm using Daves Killer bread; its non gmo (and organic). Based on what I hear from euro racers and some internet sleuthing (and a biochem degree) its the gmo grains, as well as added sugar & preservatives that mess up the bread here in the US.

the added preservatives are a killer. and the refined flour of course

 

[LevButlerov]

you're like a parent! "Cause I said so!"

Just meant like how much is a starting dose and is there something in it standardized, how long are the effects, and was listening to an evo pod and have to ask, can I snort it (hopefully the reference doesn't fall flat)?

lol I mean it works
dont snort it lol
try 500mgs valerian zinc with melatonin you'll love it

 

[LevButlerov]

12/30 WK5
Slept much better. Took 3.5g tryptophan.
Hip is feeling pretty sore and tender on the surgery side.

AM Fasted Cardio
20m elliptical/10m C2 rower

PM: Change of plans - Leg day getting pushed back to tomorrow. Started squats and 135 felt heavy & lactate building at 5 reps - felt fatigued most of day, so just did some easy indoor cycling @ Z1.
Z1 endurance ride
55m
366cals

Food
M1: 2eggs, 1c whites, chunky picante, 1/2c oats, 1/2grn apple, 1tbspn brown sugar
M2: tuna steak, rice, broccoli
M3: 50g whey, banana
M4: chili, w/ cottage cheese
M5: 25g whey, 1/4c oats, 4g Omega3

Daily Macros
Cals 2391
P 259g
C 186g
F 53g

good food today clean macros
happy new year!

 

[Tiger Salman Khan]

12/30 WK5
Slept much better. Took 3.5g tryptophan.
Hip is feeling pretty sore and tender on the surgery side.

AM Fasted Cardio
20m elliptical/10m C2 rower

PM: Change of plans - Leg day getting pushed back to tomorrow. Started squats and 135 felt heavy & lactate building at 5 reps - felt fatigued most of day, so just did some easy indoor cycling @ Z1.
Z1 endurance ride
55m
366cals

Food
M1: 2eggs, 1c whites, chunky picante, 1/2c oats, 1/2grn apple, 1tbspn brown sugar
M2: tuna steak, rice, broccoli
M3: 50g whey, banana
M4: chili, w/ cottage cheese
M5: 25g whey, 1/4c oats, 4g Omega3

Daily Macros
Cals 2391
P 259g
C 186g
F 53g

@Flash_is_Fast Nice update bro....keep going.....

 

[Flash_is_Fast]

12/31 WK5
Training:
AM Fasted cardio indoor trainer
1hr
454cals

PM Legs Day A
1 Squat
Set 1: 135x8
Set 2: 165x8
Set 3: 185x5
Set 4: 205x5

2 Front Squat (2x12)
Set 1: 95x8
Set 2: 95x8

3 Box Step Ups (DB) 2x12
Set 1: 20(40)x12
Set 2: 20(40)x12

4 Leg Extension 3x10-15
Set 1: 90x12
Set 2: 90x12
Set 3: 90x18

5 Lying Leg Curl 4x8-10
Set 1: 45x15
Set 2: 70x8
Set 3: 70x8
Set 4: 70x

6 Hip Thrust (barbell) 3x12
Set 1: 65x10
Set 2: 75x8 *make shift setup was slipping all over - need to figure out. New equipment?
Set 3:

7 Standing Calf Raise (DB Singles) 4x15
Set 1: 10x12
Set 2: 10x10
Set 3: 10x10
Set 4: 10x10

8 Seated Calf Raise 3x15
Set 1: 185x20
Set 2: 185x20
Set 3: 185x17

Food:
M1: egg bake (eggs, egg whites, mushrooms, spinach, cottage cheese), greek yogurt w/ blueberies, 2 slices toast
M2: Chili w/ cottage cheese and added rice
M3: david bar
M4: Sirloin, black eyed peas,

 

[LevButlerov]

12/31 WK5
Training:
AM Fasted cardio indoor trainer
1hr
454cals

PM Legs Day A
1 Squat
Set 1: 135x8
Set 2: 165x8
Set 3: 185x5
Set 4: 205x5

2 Front Squat (2x12)
Set 1: 95x8
Set 2: 95x8

3 Box Step Ups (DB) 2x12
Set 1: 20(40)x12
Set 2: 20(40)x12

4 Leg Extension 3x10-15
Set 1: 90x12
Set 2: 90x12
Set 3: 90x18

5 Lying Leg Curl 4x8-10
Set 1: 45x15
Set 2: 70x8
Set 3: 70x8
Set 4: 70x

6 Hip Thrust (barbell) 3x12
Set 1: 65x10
Set 2: 75x8 *make shift setup was slipping all over - need to figure out. New equipment?
Set 3:

7 Standing Calf Raise (DB Singles) 4x15
Set 1: 10x12
Set 2: 10x10
Set 3: 10x10
Set 4: 10x10

8 Seated Calf Raise 3x15
Set 1: 185x20
Set 2: 185x20
Set 3: 185x17

Food:
M1: egg bake (eggs, egg whites, mushrooms, spinach, cottage cheese), greek yogurt w/ blueberies, 2 slices toast
M2: Chili w/ cottage cheese and added rice
M3: david bar
M4: Sirloin, black eyed peas,

276 protein good level today and front squat good at 90!

 

[Flash_is_Fast]

1/1 WK5

AM Fasted Cardio (feeling fatigued)

2x 7.5m rower/15m elliptical
Rower m/cal 1600/91 + 1542/ 85
Elliptical Cals 102/ 105
Total Cals: 383


PM Push B
1 Lateral Raise (DB)
Set 1: 20x10
Set 2: 20x10
Set 3: 20x10

2 Push Press (barbell)
Set 1: 75x10
Set 2: 75x10
Set 3: 75x10

3 Incline Bench Press
Set 1: 95x10
Set 2: 115x10
Set 3: 115x10

4 Ring Dip (Weighted?)
Set 1: bwx8
Set 2: bwx8

5 Incline Chest Fly (Dumbbell)
Set 1: 25x12
Set 2: 25x12
Set 3: 25x12

6 Lateral Raise (Dumbbell)
Set 1: 15x10
Set 2: 15x10
Set 3: 15x10

7 Arnold Press (DB)
Set 1: 25x8
Set 2: 25x8
Set 3: 25x8

8 Seated Dip on bench
Set 1: BWx10
Set 2: BWx10
Set 3: BWx10

9 OH Triceps Press (wifey Barbell)
Set 1: 25x10
Set 2: 35x10
Set 3: 35x10
Time: 1h 10m

Food:
M1: egg bake, greek yogurt, Dave's bagel w/ butter
M2: Turkey sandwich, mayo, pickles, 8oz turkey
M3: 50g whey, granola bar
M4: hibachi steak & chicken, fried rice, veggies

Cals: 2747
P 261
C 213
F 88

 

[LevButlerov]

1/1 WK5

AM Fasted Cardio (feeling fatigued)

2x 7.5m rower/15m elliptical
Rower m/cal 1600/91 + 1542/ 85
Elliptical Cals 102/ 105
Total Cals: 383


PM Push B
1 Lateral Raise (DB)
Set 1: 20x10
Set 2: 20x10
Set 3: 20x10

2 Push Press (barbell)
Set 1: 75x10
Set 2: 75x10
Set 3: 75x10

3 Incline Bench Press
Set 1: 95x10
Set 2: 115x10
Set 3: 115x10

4 Ring Dip (Weighted?)
Set 1: bwx8
Set 2: bwx8

5 Incline Chest Fly (Dumbbell)
Set 1: 25x12
Set 2: 25x12
Set 3: 25x12

6 Lateral Raise (Dumbbell)
Set 1: 15x10
Set 2: 15x10
Set 3: 15x10

7 Arnold Press (DB)
Set 1: 25x8
Set 2: 25x8
Set 3: 25x8

8 Seated Dip on bench
Set 1: BWx10
Set 2: BWx10
Set 3: BWx10

9 OH Triceps Press (wifey Barbell)
Set 1: 25x10
Set 2: 35x10
Set 3: 35x10
Time: 1h 10m

Food:
M1: egg bake, greek yogurt, Dave's bagel w/ butter
M2: Turkey sandwich, mayo, pickles, 8oz turkey
M3: 50g whey, granola bar
M4: hibachi steak & chicken, fried rice, veggies

Cals: 2747
P 261
C 213
F 88

bench press 115 good lift today and i like the seated dips good pumps as a closer @Flash_is_Fast
how do you feel about going up on carbs?


@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

 

[HarleyGuy]

1/1 WK5

AM Fasted Cardio (feeling fatigued)

2x 7.5m rower/15m elliptical
Rower m/cal 1600/91 + 1542/ 85
Elliptical Cals 102/ 105
Total Cals: 383


PM Push B
1 Lateral Raise (DB)
Set 1: 20x10
Set 2: 20x10
Set 3: 20x10

2 Push Press (barbell)
Set 1: 75x10
Set 2: 75x10
Set 3: 75x10

3 Incline Bench Press
Set 1: 95x10
Set 2: 115x10
Set 3: 115x10

4 Ring Dip (Weighted?)
Set 1: bwx8
Set 2: bwx8

5 Incline Chest Fly (Dumbbell)
Set 1: 25x12
Set 2: 25x12
Set 3: 25x12

6 Lateral Raise (Dumbbell)
Set 1: 15x10
Set 2: 15x10
Set 3: 15x10

7 Arnold Press (DB)
Set 1: 25x8
Set 2: 25x8
Set 3: 25x8

8 Seated Dip on bench
Set 1: BWx10
Set 2: BWx10
Set 3: BWx10

9 OH Triceps Press (wifey Barbell)
Set 1: 25x10
Set 2: 35x10
Set 3: 35x10
Time: 1h 10m

Food:
M1: egg bake, greek yogurt, Dave's bagel w/ butter
M2: Turkey sandwich, mayo, pickles, 8oz turkey
M3: 50g whey, granola bar
M4: hibachi steak & chicken, fried rice, veggies

Cals: 2747
P 261
C 213
F 88

I like your macros and the dips on bench with bodyweight.

Cobb is avacado, egg, blue cheese, bacon, and oil/vinegar dressing.

This sounds delicious!

Looks like 5-htp is roughly 3-4x more potent mg/mg than tryptophan, and crosses blood/brian better. start low dose 600mg and titrate up?

For Valerian Im not seeing alot of hard data, but its GABA mediated.

This sounds like delicious google or AI LOL.

 

[Flash_is_Fast]

bench press 115 good lift today and i like the seated dips good pumps as a closer @Flash_is_Fast
how do you feel about going up on carbs?


@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

Cant really tell. I think I've got some fatigue building just getting back in shape. Im old and was basically bed ridden for 3 months.

I like your macros and the dips on bench with bodyweight.


This sounds delicious!


This sounds like delicious google or AI LOL.

No Cobb salad in canada? They're as good as they sound.

no AI. Biochem degree, got trained on picking apart research studies, so just comparing 5-htp (5-hydroxytryptophan) to L-tryptophan that i normally take. I megadose the L-Tryp to get knocked the fuck out. 3g pits me to sleep easy. 4g on an empty stomach will put me to sleep in a literally scary way that feels like your gonna die.

 

[HarleyGuy]

Cant really tell. I think I've got some fatigue building just getting back in shape. Im old and was basically bed ridden for 3 months.

No Cobb salad in canada? They're as good as they sound.

no AI. Biochem degree, got trained on picking apart research studies, so just comparing 5-htp (5-hydroxytryptophan) to L-tryptophan that i normally take. I megadose the L-Tryp to get knocked the fuck out. 3g pits me to sleep easy. 4g on an empty stomach will put me to sleep in a literally scary way that feels like your gonna die.

no AI. Biochem degree, got trained on picking apart research studies, so just comparing 5-htp (5-hydroxytryptophan) to L-tryptophan that i normally take. I megadose the L-Tryp to get knocked the fuck out. 3g pits me to sleep easy. 4g on an empty stomach will put me to sleep in a literally scary way that feels like your gonna die.

Well suck me sideways look at you go! You know it's a compliment when someone thinks your science talk might be AI!

 

[LevButlerov]

Cant really tell. I think I've got some fatigue building just getting back in shape. Im old and was basically bed ridden for 3 months.

lets get back into it slowly then

 

[Flash_is_Fast]

1/2 WK5

AM Fasted Cardio Z2 cycling
1.5hr
Cals 715

PM PULL B

1 Pull ups overhand
Set 1: BWx7
Set 2: BWx7
Set 3: BWx6, +2

2 Dumbbell Row
Set 1: 45x10
Set 2: 45x10
Set 3: 45x10

3 Pendelay Row (Barbell)
Set 1: 135x10
Set 2: 135x10
Set 3: 135x10

4 T Bar Row (barbell)
Set 1: 70x12
Set 2: 80x10

5 Rear Delt Reverse Fly (standing)
Set 1: 12.5x12
Set 2: 12.5x12
Set 3: 12.5x16

6 Hang Cleans (Barbell)
Set 1: 65x8
Set 2: 65x8
Set 3: 65x8

7 Barbell Biceps Curl
Set 1: 65x8
Set 2: 55x10
Set 3: 55x10

8 Hammer Curl (Dumbbell)
Set 1: 25x10
Set 2: 25x10
Set 3: 25x10

9 Dragon Flag
Set 1: 10
Set 2: 8
Set 3: 8

10 Russian Twist
Set 1: 15KBx15
Set 2: 15KBx10
Set 3: 15KBx6

*inside upper thigh feeling pinch or some supportive muscle getting super weak. Something still off from surgery.

Time:1h20m

Nutrition:
Cals: 2427
P 282
C 186
F 66

 

[LevButlerov]

1/2 WK5

AM Fasted Cardio Z2 cycling
1.5hr
Cals 715

PM PULL B

1 Pull ups overhand
Set 1: BWx7
Set 2: BWx7
Set 3: BWx6, +2

2 Dumbbell Row
Set 1: 45x10
Set 2: 45x10
Set 3: 45x10

3 Pendelay Row (Barbell)
Set 1: 135x10
Set 2: 135x10
Set 3: 135x10

4 T Bar Row (barbell)
Set 1: 70x12
Set 2: 80x10

5 Rear Delt Reverse Fly (standing)
Set 1: 12.5x12
Set 2: 12.5x12
Set 3: 12.5x16

6 Hang Cleans (Barbell)
Set 1: 65x8
Set 2: 65x8
Set 3: 65x8

7 Barbell Biceps Curl
Set 1: 65x8
Set 2: 55x10
Set 3: 55x10

8 Hammer Curl (Dumbbell)
Set 1: 25x10
Set 2: 25x10
Set 3: 25x10

9 Dragon Flag
Set 1: 10
Set 2: 8
Set 3: 8

10 Russian Twist
Set 1: 15KBx15
Set 2: 15KBx10
Set 3: 15KBx6

*inside upper thigh feeling pinch or some supportive muscle getting super weak. Something still off from surgery.

Time:1h20m

Nutrition:
Cals: 2427
P 282
C 186
F 66

Pull day looks good, I like your bi curls and hammers, but russian twists? why not do some planks? @Flash_is_Fast

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

 

[Dreamer]

1/2 WK5

AM Fasted Cardio Z2 cycling
1.5hr
Cals 715

PM PULL B

1 Pull ups overhand
Set 1: BWx7
Set 2: BWx7
Set 3: BWx6, +2

2 Dumbbell Row
Set 1: 45x10
Set 2: 45x10
Set 3: 45x10

3 Pendelay Row (Barbell)
Set 1: 135x10
Set 2: 135x10
Set 3: 135x10

4 T Bar Row (barbell)
Set 1: 70x12
Set 2: 80x10

5 Rear Delt Reverse Fly (standing)
Set 1: 12.5x12
Set 2: 12.5x12
Set 3: 12.5x16

6 Hang Cleans (Barbell)
Set 1: 65x8
Set 2: 65x8
Set 3: 65x8

7 Barbell Biceps Curl
Set 1: 65x8
Set 2: 55x10
Set 3: 55x10

8 Hammer Curl (Dumbbell)
Set 1: 25x10
Set 2: 25x10
Set 3: 25x10

9 Dragon Flag
Set 1: 10
Set 2: 8
Set 3: 8

10 Russian Twist
Set 1: 15KBx15
Set 2: 15KBx10
Set 3: 15KBx6

*inside upper thigh feeling pinch or some supportive muscle getting super weak. Something still off from surgery.

Time:1h20m

Nutrition:
Cals: 2427
P 282
C 186
F 66

1.5 hour fasted cardio very nice, thats a huge amount. Respect

 

[Allupfromhere]

Big time cardio there brother for sure! Not a bad looking workout either

 

[waggat]

1/2 WK5

AM Fasted Cardio Z2 cycling
1.5hr
Cals 715

PM PULL B

1 Pull ups overhand
Set 1: BWx7
Set 2: BWx7
Set 3: BWx6, +2

2 Dumbbell Row
Set 1: 45x10
Set 2: 45x10
Set 3: 45x10

3 Pendelay Row (Barbell)
Set 1: 135x10
Set 2: 135x10
Set 3: 135x10

4 T Bar Row (barbell)
Set 1: 70x12
Set 2: 80x10

5 Rear Delt Reverse Fly (standing)
Set 1: 12.5x12
Set 2: 12.5x12
Set 3: 12.5x16

6 Hang Cleans (Barbell)
Set 1: 65x8
Set 2: 65x8
Set 3: 65x8

7 Barbell Biceps Curl
Set 1: 65x8
Set 2: 55x10
Set 3: 55x10

8 Hammer Curl (Dumbbell)
Set 1: 25x10
Set 2: 25x10
Set 3: 25x10

9 Dragon Flag
Set 1: 10
Set 2: 8
Set 3: 8

10 Russian Twist
Set 1: 15KBx15
Set 2: 15KBx10
Set 3: 15KBx6

*inside upper thigh feeling pinch or some supportive muscle getting super weak. Something still off from surgery.

Time:1h20m

Nutrition:
Cals: 2427
P 282
C 186
F 66

Hey mate, I saw a week or so ago you said you are doing PPL split but only 3-4 days a week? If you're doing 5+ days a week I'd maybe say it's too much volume.

Also I went back and had a look at your most recent update photo (27 Dec) and your quads are looking really good.

 

[Flash_is_Fast]

Pull day looks good, I like your bi curls and hammers, but russian twists? why not do some planks? @Flash_is_Fast

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

Thats a good callout. I'll add them to finish push days.

1.5 hour fasted cardio very nice, thats a huge amount. Respect

Thanks! Not so bad on the trainer with a movie, or outdoors mixing up music, pods and audiobooks.

Big time cardio there brother for sure! Not a bad looking workout either

Thanks man! Slowly working back up. Have to give dreamer the credit for workout design, Im still in that fake it till ya make it phase.

Hey mate, I saw a week or so ago you said you are doing PPL split but only 3-4 days a week? If you're doing 5+ days a week I'd maybe say it's too much volume.

Also I went back and had a look at your most recent update photo (27 Dec) and your quads are looking really good.

This weeks volume wont stick, a luxury of some time off. Likely to go to 3 days a week when its back to yhe work schedule and shooting for better intensity to compensate for volume.

 

[LevButlerov]

Thats a good callout. I'll add them to finish push days.

nice add with the planks update us as you do

 

[HarleyGuy]

1/2 WK5

AM Fasted Cardio Z2 cycling
1.5hr
Cals 715

PM PULL B

1 Pull ups overhand
Set 1: BWx7
Set 2: BWx7
Set 3: BWx6, +2

2 Dumbbell Row
Set 1: 45x10
Set 2: 45x10
Set 3: 45x10

3 Pendelay Row (Barbell)
Set 1: 135x10
Set 2: 135x10
Set 3: 135x10

4 T Bar Row (barbell)
Set 1: 70x12
Set 2: 80x10

5 Rear Delt Reverse Fly (standing)
Set 1: 12.5x12
Set 2: 12.5x12
Set 3: 12.5x16

6 Hang Cleans (Barbell)
Set 1: 65x8
Set 2: 65x8
Set 3: 65x8

7 Barbell Biceps Curl
Set 1: 65x8
Set 2: 55x10
Set 3: 55x10

8 Hammer Curl (Dumbbell)
Set 1: 25x10
Set 2: 25x10
Set 3: 25x10

9 Dragon Flag
Set 1: 10
Set 2: 8
Set 3: 8

10 Russian Twist
Set 1: 15KBx15
Set 2: 15KBx10
Set 3: 15KBx6

*inside upper thigh feeling pinch or some supportive muscle getting super weak. Something still off from surgery.

Time:1h20m

Nutrition:
Cals: 2427
P 282
C 186
F 66

Damn, not bad for being old like me and you were bedridden for 3 months! Great workout!

For sleep have you tried GABA?

 

[Flash_is_Fast]

Last 2 days were off schedule. Friday night woke up w/ stomach cramps. Saturday had some diarhea, so just slowed it down. Didnt eat much all day, tried to stop shitting water, and went for an afternoon hike w/ fam in local state park. Today was just laying up. Hitting protein goals, and keeping carbs low. Back on full program tomorrow AM.

@HarleyGuy havent used gaba. Started valerian and 5HTP, but so far a gram of 5HTP isnt doing anything noticeable compared to 3g of standard tyrptophan. Pretty sure i have some weird receptors for everything based off my response to most drugs. Benadryl makes me hyper, adderall makes me mellow - even big doses, and nandrolone makes me grow tits within a few days, and tren didnt help me lose any bodyfat when i was young (homebrew fina, so it was legit - got big and strong though).

Questions:
Time will be limited now that its back to work schedule. Keep in mind I really never trained for hypertrophy. This week was the first time Ive ever trained arms intentionally. All my past work was sprints, powerlifting, olympic lifting, and plyo's or endurance based training. I don' know shit about hypertrophy.

Should I focus on cardio and my lifting secondary to lower BF?

From reading others logs it looks like getting close to 10% BF has been the focus of alot of people, and once at 10%'ish they cruise till bloodmarkers are good, and then go for some growth focused training cycles.

Or is there a legit hybrid approach of just eating clean and slowly doing both?

 

[LevButlerov]

Last 2 days were off schedule. Friday night woke up w/ stomach cramps. Saturday had some diarhea, so just slowed it down. Didnt eat much all day, tried to stop shitting water, and went for an afternoon hike w/ fam in local state park. Today was just laying up. Hitting protein goals, and keeping carbs low. Back on full program tomorrow AM.

@HarleyGuy havent used gaba. Started valerian and 5HTP, but so far a gram of 5HTP isnt doing anything noticeable compared to 3g of standard tyrptophan. Pretty sure i have some weird receptors for everything based off my response to most drugs. Benadryl makes me hyper, adderall makes me mellow - even big doses, and nandrolone makes me grow tits within a few days, and tren didnt help me lose any bodyfat when i was young (homebrew fina, so it was legit - got big and strong though).

Questions:
Time will be limited now that its back to work schedule. Keep in mind I really never trained for hypertrophy. This week was the first time Ive ever trained arms intentionally. All my past work was sprints, powerlifting, olympic lifting, and plyo's or endurance based training. I don' know shit about hypertrophy.

Should I focus on cardio and my lifting secondary to lower BF?

From reading others logs it looks like getting close to 10% BF has been the focus of alot of people, and once at 10%'ish they cruise till bloodmarkers are good, and then go for some growth focused training cycles.

Or is there a legit hybrid approach of just eating clean and slowly doing both?

Last 2 days were off schedule. Friday night woke up w/ stomach cramps. Saturday had some diarhea, so just slowed it down. Didnt eat much all day, tried to stop shitting water, and went for an afternoon hike w/ fam in local state park. Today was just laying up. Hitting protein goals, and keeping carbs low. Back on full program tomorrow AM.

this is from what? very serious diarrhea from what? and are you taking in digestive aids like psyllium husk probiotics ? @Flash_is_Fast
i think bodyfat not important, dialing in training and food is #1

 

[Flash_is_Fast]

@LevButlerov No idea, think bad food is all i can come up with (maybe chili on friday was too old?) Reta has slowed BMs so was a surprise.

Yes, taking psyllium and probiotics.

The stomach issue has stopped. Stool back to normal.

 

[LevButlerov]

@LevButlerov No idea, think bad food is all i can come up with (maybe chili on friday was too old?) Reta has slowed BMs so was a surprise.

Yes, taking psyllium and probiotics.

The stomach issue has stopped. Stool back to normal.

stool back? ok awesome i thought reta issue @Flash_is_Fast

 

[R.AP]

Hey mate, I saw a week or so ago you said you are doing PPL split but only 3-4 days a week? If you're doing 5+ days a week I'd maybe say it's too much volume.

Also I went back and had a look at your most recent update photo (27 Dec) and your quads are looking really good.

Nah just divvy up the two PPL blocks with a rest day.

PPL, rest, PPL, rest, repeat! Depending on training intensity, diet and recovery this should be sustainable and allow for all muscle groups to be hit twice a week.

I'd recommend an adjustment to the typical routine though.

Instead of Push, Pull, Legs, try Pull, Push Legs. It divvies up back and legs which are larger and generally generate higher fatigue than push.

@LevButlerov

 

[Flash_is_Fast]

Nah just divvy up the two PPL blocks with a rest day.

PPL, rest, PPL, rest, repeat! Depending on training intensity, diet and recovery this should be sustainable and allow for all muscle groups to be hit twice a week.

I'd recommend an adjustment to the typical routine though.

Instead of Push, Pull, Legs, try Pull, Push Legs. It divvies up back and legs which are larger and generally generate higher fatigue than push.

@LevButlerov

Have to do lifting AM before brkfst, because work days can spiral into extra in the PM.

where would you fit in cardio? PM, off days? Both OK if lower intensity?

 

[Flash_is_Fast]

@LevButlerov No idea, think bad food is all i can come up with (maybe chili on friday was too old?) Reta has slowed BMs so was a surprise.

Yes, taking psyllium and probiotics.

The stomach issue has stopped. Stool back to normal.

Spoke too soon.

Pretty sure I've got some form of the flu...

 

[waggat]

Last 2 days were off schedule. Friday night woke up w/ stomach cramps. Saturday had some diarhea, so just slowed it down. Didnt eat much all day, tried to stop shitting water, and went for an afternoon hike w/ fam in local state park. Today was just laying up. Hitting protein goals, and keeping carbs low. Back on full program tomorrow AM.

@HarleyGuy havent used gaba. Started valerian and 5HTP, but so far a gram of 5HTP isnt doing anything noticeable compared to 3g of standard tyrptophan. Pretty sure i have some weird receptors for everything based off my response to most drugs. Benadryl makes me hyper, adderall makes me mellow - even big doses, and nandrolone makes me grow tits within a few days, and tren didnt help me lose any bodyfat when i was young (homebrew fina, so it was legit - got big and strong though).

Questions:
Time will be limited now that its back to work schedule. Keep in mind I really never trained for hypertrophy. This week was the first time Ive ever trained arms intentionally. All my past work was sprints, powerlifting, olympic lifting, and plyo's or endurance based training. I don' know shit about hypertrophy.

Should I focus on cardio and my lifting secondary to lower BF?

From reading others logs it looks like getting close to 10% BF has been the focus of alot of people, and once at 10%'ish they cruise till bloodmarkers are good, and then go for some growth focused training cycles.

Or is there a legit hybrid approach of just eating clean and slowly doing both?

Just trying to workout what you mean with these questions.

Firstly, powerlifting, Olympic lifting etc are fine. There are plenty of powerlifters on Evo. I think most people do bodybuilding training as they are interested in aesthetics and that is the best way to get a good looking physique.

Lifting and cardio are a huge part of achieving low body fat. If you try and get lean without lifting you'll likely end up losing muscle and that will cause issues with metabolism and make it harder. Also, you'll end up looking pretty average anyway.

 

[Flash_is_Fast]

Just trying to workout what you mean with these questions.

Firstly, powerlifting, Olympic lifting etc are fine. There are plenty of powerlifters on Evo. I think most people do bodybuilding training as they are interested in aesthetics and that is the best way to get a good looking physique.

Lifting and cardio are a huge part of achieving low body fat. If you try and get lean without lifting you'll likely end up losing muscle and that will cause issues with metabolism and make it harder. Also, you'll end up looking pretty average anyway.

I think we're on the same page; I'm just getting my head around a bodybuilding perspective to get to the look I want.

Then I'll work on getting stronger, faster, and build back up some endurance.

 

[Flash_is_Fast]

Still sick. Sore throat, lethargic. Coughing up something that looks like clear rubber cement a couple of times a day. At least no more digestive issues.

Probably just some hybrid cancer-aids thing.

Did some light cardio this AM to try and move lymph around, and plan on some easy full body lifting if Im up to it after work.

Diet is still clean, maintenance cals. Weight was 181.

 

[LevButlerov]

Still sick. Sore throat, lethargic. Coughing up something that looks like clear rubber cement a couple of times a day. At least no more digestive issues.

Probably just some hybrid cancer-aids thing.

Did some light cardio this AM to try and move lymph around, and plan on some easy full body lifting if Im up to it after work.

Diet is still clean, maintenance cals. Weight was 181.

sorry about being sick @Flash_is_Fast have you boosted your vitamin intake and C/D elderberry? chicken soup?

 

[Flash_is_Fast]

sorry about being sick @Flash_is_Fast have you boosted your vitamin intake and C/D elderberry? chicken soup?

Boosted vitamin C, but no on the others. Went ahead and got a pull workout in tonight.

Its above the neck I think, and mucus is clear - so viral whatever it is. Should be ok. I think I'm on the backside of it.

 

[Flash_is_Fast]

1/7 WK6

Got the clear to do whatever I want from the orthopedic yesterday. The hip is all healed and I can do some stuff I didn't think would be back, notably Plyos, riding MX, and lifting as heavy as I can. Im fuckin stoked!

So for big lifts gonna be smart and ease back into them. I've only got 315 at the home gym so looking forward to needing a couple more wheels in a few months and new dumbbells that go to 100 (current adjustable only go up to 55).

AM fasted cardio
30min *feelin winded, standing HR was 90 - so thats about 30bpm high. Sick!



PM Pull A
1 Deadlift
Set 1: 135x8
Set 2: 185x6
Set 3: 205x6
Set 4: 225x5
Set 5: 245x5

2 Single Arm DB Row
Set 1: 45x8
Set 2: 45x8
Set 3: 45x8

3 Pullups Overhand/Underhand (failure)
Set 1: 6 over
Set 2: 6 under
Set 3: 5 Over
Set 4: 5 under

4 T-bar Row (barbell w/ Handle)
Set 1: 90x8
Set 2: 90x8
Set 3: 90x8

5 Bent Row underhand (Barbell)
Set 1: 135x7
Set 2: 135x7
Set 3: 135x7

6 Rear Delt Reverse Fly
Set 1: 12.5x15
Set 2: 12.5x15
Set 3: 12.5x15

7 BB Curl (Barbell)
Set 1: 55x10
Set 2: 55x10
Set 3: 55x10

9 Face Pull (Band)
Set 1: navy x15
Set 2: navy x15
Set 3: navy x15

Nutrition:
M1: 2eggs, 1c whites, 2 slices toast, butter

M2: david protein bar

M3: 6oz Turkey avacado sandwich

M4: 50g whey, banana, 3g omega 3's

M5: grilled chicken, baked potato (butter, cheese, sour cream), broccoli w/ butter, 3g Omega3

Cals 2627
P 26
C 204
F 88

 

[LevButlerov]

Boosted vitamin C, but no on the others. Went ahead and got a pull workout in tonight.

Its above the neck I think, and mucus is clear - so viral whatever it is. Should be ok. I think I'm on the backside of it.

you are still sick and trained or better 100%?

 

[LevButlerov]

1/7 WK6

Got the clear to do whatever I want from the orthopedic yesterday. The hip is all healed and I can do some stuff I didn't think would be back, notably Plyos, riding MX, and lifting as heavy as I can. Im fuckin stoked!

So for big lifts gonna be smart and ease back into them. I've only got 315 at the home gym so looking forward to needing a couple more wheels in a few months and new dumbbells that go to 100 (current adjustable only go up to 55).

AM fasted cardio
30min *feelin winded, standing HR was 90 - so thats about 30bpm high. Sick!



PM Pull A
1 Deadlift
Set 1: 135x8
Set 2: 185x6
Set 3: 205x6
Set 4: 225x5
Set 5: 245x5

2 Single Arm DB Row
Set 1: 45x8
Set 2: 45x8
Set 3: 45x8

3 Pullups Overhand/Underhand (failure)
Set 1: 6 over
Set 2: 6 under
Set 3: 5 Over
Set 4: 5 under

4 T-bar Row (barbell w/ Handle)
Set 1: 90x8
Set 2: 90x8
Set 3: 90x8

5 Bent Row underhand (Barbell)
Set 1: 135x7
Set 2: 135x7
Set 3: 135x7

6 Rear Delt Reverse Fly
Set 1: 12.5x15
Set 2: 12.5x15
Set 3: 12.5x15

7 BB Curl (Barbell)
Set 1: 55x10
Set 2: 55x10
Set 3: 55x10

9 Face Pull (Band)
Set 1: navy x15
Set 2: navy x15
Set 3: navy x15

Nutrition:
M1: 2eggs, 1c whites, 2 slices toast, butter

M2: david protein bar

M3: 6oz Turkey avacado sandwich

M4: 50g whey, banana, 3g omega 3's

M5: grilled chicken, baked potato (butter, cheese, sour cream), broccoli w/ butter, 3g Omega3

Cals 2627
P 26
C 204
F 88

26 or 260 on protein? i think 260

Volume is really good!

 

[Flash_is_Fast]

you are still sick and trained or better 100%?

Weights are easy. Im still only about 60% of my old 1RM on deads. Just trying to let everything come back online slowly to avoid injury.

26 or 260 on protein? i think 260

Volume is really good!

260 thanks.

Woke up still have sore throat. AM cardio will be auoer low intensity again.

 

[LevButlerov]

Weights are easy. Im still only about 60% of my old 1RM on deads. Just trying to let everything come back online slowly to avoid injury.

smart avoid injury of course

260 thanks.

260 is a win!

 

[Flash_is_Fast]

1/8 WK6
AM fasted cardio
38m on trainer
357 cals

PM
1 Close Grip DB Bench Press (10-12)
Set 1: 35x12
Set 2: 40x12
Set 3: 40x12

2 Incline Bench Press (4x8)
Set 1: 95x12
Set 2: 115x8 *left shoulder funny
Set 3: 115x3 - weird feeling again...
Set 4: skipping today

3 DB Chest Flies (3x12)
Set 1: 35x12
Set 2: 40x10
Set 3: 40x10

4 Ring Dip
Set 1: 10
Set 2: 7

5 Push Ups (failure)
Set 1: 11
Set 2: 8

6 Lateral Raise (Dumbbell) (12-15)
Set 1: 20x10
Set 2: 20x10
Set 3: 20x10

7 Arnold Press (Dumbbell) (10-12)
Set 1: 25x10
Set 2: 25x10
Set 3: 25x10

9: Plank
Set 1: 1m
Set 2: 1m
Set 3: 1m

NUTRITION
Cals 2578
P 262
C 174
F 90

 

[LevButlerov]

1/8 WK6
AM fasted cardio
38m on trainer
357 cals

PM
1 Close Grip DB Bench Press (10-12)
Set 1: 35x12
Set 2: 40x12
Set 3: 40x12

2 Incline Bench Press (4x8)
Set 1: 95x12
Set 2: 115x8 *left shoulder funny
Set 3: 115x3 - weird feeling again...
Set 4: skipping today

3 DB Chest Flies (3x12)
Set 1: 35x12
Set 2: 40x10
Set 3: 40x10

4 Ring Dip
Set 1: 10
Set 2: 7

5 Push Ups (failure)
Set 1: 11
Set 2: 8

6 Lateral Raise (Dumbbell) (12-15)
Set 1: 20x10
Set 2: 20x10
Set 3: 20x10

7 Arnold Press (Dumbbell) (10-12)
Set 1: 25x10
Set 2: 25x10
Set 3: 25x10

9: Plank
Set 1: 1m
Set 2: 1m
Set 3: 1m

NUTRITION
Cals 2578
P 262
C 174
F 90

good fasted cardio and of course push ups thats perfect! you can do 11 only to failure? @Flash_is_Fast

macros steady I like the fats going up!


@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@Coolguy @toddthelineman @Sheshredz
@Trenhead3cc

 

[Dreamer]

1/8 WK6
AM fasted cardio
38m on trainer
357 cals

PM
1 Close Grip DB Bench Press (10-12)
Set 1: 35x12
Set 2: 40x12
Set 3: 40x12

2 Incline Bench Press (4x8)
Set 1: 95x12
Set 2: 115x8 *left shoulder funny
Set 3: 115x3 - weird feeling again...
Set 4: skipping today

3 DB Chest Flies (3x12)
Set 1: 35x12
Set 2: 40x10
Set 3: 40x10

4 Ring Dip
Set 1: 10
Set 2: 7

5 Push Ups (failure)
Set 1: 11
Set 2: 8

6 Lateral Raise (Dumbbell) (12-15)
Set 1: 20x10
Set 2: 20x10
Set 3: 20x10

7 Arnold Press (Dumbbell) (10-12)
Set 1: 25x10
Set 2: 25x10
Set 3: 25x10

9: Plank
Set 1: 1m
Set 2: 1m
Set 3: 1m

NUTRITION
Cals 2578
P 262
C 174
F 90

Nice training brother, I like the ring dips - thats different!

 

[Flash_is_Fast]

good fasted cardio and of course push ups thats perfect! you can do 11 only to failure? @Flash_is_Fast

macros steady I like the fats going up!


@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@Coolguy @toddthelineman @Sheshredz
@Trenhead3cc

Got some avacados and adding them in with lower fat meals at home

Re: push ups, yeah - at tha point it was it. After ring dips and flies there wasn't much left in the tank, and my left shoulder was doing something weird, i think it will pass.

Also still fighting this bug. Sore throat and still coughing up clear lung butter.

Nice training brother, I like the ring dips - thats different!

Thanks, I like them. Home gym setup, its not bad though.

 

[HarleyGuy]

1/7 WK6

Got the clear to do whatever I want from the orthopedic yesterday. The hip is all healed and I can do some stuff I didn't think would be back, notably Plyos, riding MX, and lifting as heavy as I can. Im fuckin stoked!

So for big lifts gonna be smart and ease back into them. I've only got 315 at the home gym so looking forward to needing a couple more wheels in a few months and new dumbbells that go to 100 (current adjustable only go up to 55).

AM fasted cardio
30min *feelin winded, standing HR was 90 - so thats about 30bpm high. Sick!



PM Pull A
1 Deadlift
Set 1: 135x8
Set 2: 185x6
Set 3: 205x6
Set 4: 225x5
Set 5: 245x5

2 Single Arm DB Row
Set 1: 45x8
Set 2: 45x8
Set 3: 45x8

3 Pullups Overhand/Underhand (failure)
Set 1: 6 over
Set 2: 6 under
Set 3: 5 Over
Set 4: 5 under

4 T-bar Row (barbell w/ Handle)
Set 1: 90x8
Set 2: 90x8
Set 3: 90x8

5 Bent Row underhand (Barbell)
Set 1: 135x7
Set 2: 135x7
Set 3: 135x7

6 Rear Delt Reverse Fly
Set 1: 12.5x15
Set 2: 12.5x15
Set 3: 12.5x15

7 BB Curl (Barbell)
Set 1: 55x10
Set 2: 55x10
Set 3: 55x10

9 Face Pull (Band)
Set 1: navy x15
Set 2: navy x15
Set 3: navy x15

Nutrition:
M1: 2eggs, 1c whites, 2 slices toast, butter

M2: david protein bar

M3: 6oz Turkey avacado sandwich

M4: 50g whey, banana, 3g omega 3's

M5: grilled chicken, baked potato (butter, cheese, sour cream), broccoli w/ butter, 3g Omega3

Cals 2627
P 26
C 204
F 88

I lot of volume here for being sick bro no shame in a 2-day reload.

Protein 260 u mean?

 

[HarleyGuy]

9: Plank
Set 1: 1m
Set 2: 1m
Set 3: 1m

Let’s go for it and do 1m20secs next time! Wanna try? I think you can hold it.

5 Push Ups (failure)
Set 1: 11
Set 2: 8

I’m on my phone so I can’t see what others have replied to this but what’s your current body weight at?
Would you want to start with pushups next time and let’s see your 1-set max so we have a baseline on these. Maybe wait til you’re not sick.

 

[Trenhead3cc]

good work listening to your body on the Incline and not pushing it

On a push day . I warm up with some rear delt work. And sometimes some light trap work. Improves shoulder stability and posture.
Retract shoulder blades on bench before pressing.