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Yep you know how it works for sure.
I ruined a relationship as well during my time.
I ruined a relationship as well during my time.
Hey Guys!!
Thank you so much everyone who has taken the time to contribute so far
I am now 12 weeks into to this journey but already I have learnt so much and made so many changes to the way I live, train and approach my diet.
Here is a detailed summary of where I am at so far:
Race Schedule:
I am now 8 and 12 weeks out from a couple of prep races. My ‘A’ Ironman race is now about 30 weeks away! I am all in for this race – this is the only race of the season that really counts!
Age: 52
Goals - to race competitively as I age!! To do this end of season Ironman in around 10hours so swim 3.8 in an hour, ride 180km in 5:25 and run a marathons in around 3:25!
Height and weight - 1.75cm and 78kg. Normally I race at 72 to 74kg.
I am now as lean as I normally am when I race but heavier. I feel I have put on around 6-7 kg of muscle but still have a few kg’s of fat to lose.
Ill get a dexa scan later this week to see fat % accurately!
Bloods attached at the end – will do a separate post on these!
Sleep - this is still my weakness. I get around 6 hours per night as I need to get up at 4:15 every morning to train around my work and family life!
Diet – Have got this largely dialled now. Consistently hitting my 220g of protein and cycling the carbs to match activity levels.
Still maintaining a calorie deficit and will do this for up to the next 12 weeks or until my body fat is below 10%!
It has ben a learning and adaptive experience but I feel I am largely getting there and slowly creating the right habits with this!
I would typically wake at 4:15.
Supplements:
Pre Training:
5 mg of Cialis sub lingually 30 mins before training and then a pre training drink consisting of:
Taurine 5mg
HMB 2mg
Creatine 5mg
Beta Alinine 5mg
L Carnitine 3mg
BSC pre work out mix – 3mg Creatine, caffeine etc
Carbs gels or drinks pre or during workouts
Vitamins:
High strength Vit C – 3000mg
Ubiquinol - 300mg
Anasthaxen - 12mg
Calcium, D3 and K2
Krill oil - 1000mg
Fish oil - 1800mg
Advanced Spectrum Pro biotic tab - 38Billion
1 x 10mg Rosuvastatin
Bulk Nutrient Tri-Fibre
I will stop all Carbs by 6pm and all eating by 7:30pm for fasted HGH use at 10:00pm
Pre Bed:
I will have a triple magnesium drink mixed with another 5mg of Creatine with some Ashwagandha and lemon balm and a Ferrochel and Vit C supplement as well as 5 caps N2Gaurd
I would TRY to be asleep by 10!
PEDS:
Reta – 4mg @ 2mg 2 x week - tolerating fine so far! A little indigestion and struggle to get things digested in time for the next meal but it is adapting at this dosage
Have been on Reta for 12 weeks now and this dosage for a week
Sustanon 250 62.5mg Sat and Wed - loving this stuff!! Have been on for 10 weeks now
HGH - 2iu per day fasted in the evenings at 10pm. Have been on this for 7 weeks
Thoughts -
Sleep - Review – This is currently awesome – the combination of the magnesium, Ashwagandha and the HGH is giving me the best sleep ever!!!
Diet – Review - This has been my biggest challenge both to physical eat and find time to eat this much food. Changing my mindset and get the protein up. It has been a gradual process, but I have applied myself and got there.
It’s now more normal and I am really getting the benefits in training!!
Supplements and Pre workout drink – review. All good, no issues, no reaction to anything! Like the feel of the Cialis and pre workout on the legs when working hard!
Exercise – Have all of this in balance. Loving the new coaching program and the structure and time is working well – never to tired as rest days and down weeks seem perfectly weighted!
PEDS – review
There is no doubt these are helping me cope with the exercise program. Current mix and levels seem to be working really well!!
RETA:
Loving the Reta . It isn’t affecting me while exercising and as long as I have my eating plan, I stick to it despite the lack of hunger.
It’s really helping me get at some of the stubborn fat that I haven’t been able to get at in previous years. My body shape is different and a lot better!! This is the best I have looked in years but I still see a heap of potential.
I will not up this dose any more than this and eventually bring it back down, either through necessity to eat more or once I get below 10% body fat!
Sustanon 250 – This is awesome. My life is just better on this. I have put on a lot of muscle, but it doesn’t seem to be detracting from my power to weight ratio at the moment?! I just feel stronger in all sports, and this seems to help me more than the extra weight penalty detracts?!
HGH – Much, better sleep since I have been on this. I do seem a little more tired throughout the day but since we have made the dietary tweaks this seems a net win. My sleeps are better and now there is now negative on that extreme tiredness I was getting when my carbs were too low!
This stuff is going awesome and for some reason, I do credit it for some of the change in body shape/composition. Sleeps are worth it though on their own!!
Hope this isn’t too much but as I say, we have made so much progress and so many changes over this first 12 weeks, just wanted to get it all together for you guys to review!
Thanks so much!!
Blood tests to follow!!
Thank you so much everyone who has taken the time to contribute so far
I am now 12 weeks into to this journey but already I have learnt so much and made so many changes to the way I live, train and approach my diet.
Here is a detailed summary of where I am at so far:
Race Schedule:
I am now 8 and 12 weeks out from a couple of prep races. My ‘A’ Ironman race is now about 30 weeks away! I am all in for this race – this is the only race of the season that really counts!
Age: 52
Goals - to race competitively as I age!! To do this end of season Ironman in around 10hours so swim 3.8 in an hour, ride 180km in 5:25 and run a marathons in around 3:25!
Height and weight - 1.75cm and 78kg. Normally I race at 72 to 74kg.
I am now as lean as I normally am when I race but heavier. I feel I have put on around 6-7 kg of muscle but still have a few kg’s of fat to lose.
Ill get a dexa scan later this week to see fat % accurately!
Bloods attached at the end – will do a separate post on these!
Sleep - this is still my weakness. I get around 6 hours per night as I need to get up at 4:15 every morning to train around my work and family life!
Diet – Have got this largely dialled now. Consistently hitting my 220g of protein and cycling the carbs to match activity levels.
Still maintaining a calorie deficit and will do this for up to the next 12 weeks or until my body fat is below 10%!
It has ben a learning and adaptive experience but I feel I am largely getting there and slowly creating the right habits with this!
I would typically wake at 4:15.
Supplements:
Pre Training:
5 mg of Cialis sub lingually 30 mins before training and then a pre training drink consisting of:
Taurine 5mg
HMB 2mg
Creatine 5mg
Beta Alinine 5mg
L Carnitine 3mg
BSC pre work out mix – 3mg Creatine, caffeine etc
Carbs gels or drinks pre or during workouts
Vitamins:
High strength Vit C – 3000mg
Ubiquinol - 300mg
Anasthaxen - 12mg
Calcium, D3 and K2
Krill oil - 1000mg
Fish oil - 1800mg
Advanced Spectrum Pro biotic tab - 38Billion
1 x 10mg Rosuvastatin
Bulk Nutrient Tri-Fibre
I will stop all Carbs by 6pm and all eating by 7:30pm for fasted HGH use at 10:00pm
Pre Bed:
I will have a triple magnesium drink mixed with another 5mg of Creatine with some Ashwagandha and lemon balm and a Ferrochel and Vit C supplement as well as 5 caps N2Gaurd
I would TRY to be asleep by 10!
PEDS:
Reta – 4mg @ 2mg 2 x week - tolerating fine so far! A little indigestion and struggle to get things digested in time for the next meal but it is adapting at this dosage
Have been on Reta for 12 weeks now and this dosage for a week
Sustanon 250 62.5mg Sat and Wed - loving this stuff!! Have been on for 10 weeks now
HGH - 2iu per day fasted in the evenings at 10pm. Have been on this for 7 weeks
Thoughts -
Sleep - Review – This is currently awesome – the combination of the magnesium, Ashwagandha and the HGH is giving me the best sleep ever!!!
Diet – Review - This has been my biggest challenge both to physical eat and find time to eat this much food. Changing my mindset and get the protein up. It has been a gradual process, but I have applied myself and got there.
It’s now more normal and I am really getting the benefits in training!!
Supplements and Pre workout drink – review. All good, no issues, no reaction to anything! Like the feel of the Cialis and pre workout on the legs when working hard!
Exercise – Have all of this in balance. Loving the new coaching program and the structure and time is working well – never to tired as rest days and down weeks seem perfectly weighted!
PEDS – review
There is no doubt these are helping me cope with the exercise program. Current mix and levels seem to be working really well!!
RETA:
Loving the Reta . It isn’t affecting me while exercising and as long as I have my eating plan, I stick to it despite the lack of hunger.
It’s really helping me get at some of the stubborn fat that I haven’t been able to get at in previous years. My body shape is different and a lot better!! This is the best I have looked in years but I still see a heap of potential.
I will not up this dose any more than this and eventually bring it back down, either through necessity to eat more or once I get below 10% body fat!
Sustanon 250 – This is awesome. My life is just better on this. I have put on a lot of muscle, but it doesn’t seem to be detracting from my power to weight ratio at the moment?! I just feel stronger in all sports, and this seems to help me more than the extra weight penalty detracts?!
HGH – Much, better sleep since I have been on this. I do seem a little more tired throughout the day but since we have made the dietary tweaks this seems a net win. My sleeps are better and now there is now negative on that extreme tiredness I was getting when my carbs were too low!
This stuff is going awesome and for some reason, I do credit it for some of the change in body shape/composition. Sleeps are worth it though on their own!!
Hope this isn’t too much but as I say, we have made so much progress and so many changes over this first 12 weeks, just wanted to get it all together for you guys to review!
Thanks so much!!
Blood tests to follow!!
These are my latest tests 12 weeks after starting Reta, 10 after starting T and 7 after starting HGH! Around 10 weeks after starting N2 Guard as well and statins for the cholesterol as well!
Love your thoughts on these as all dosages of T and HGH have been static and consistent from the start!
The cholesterol has held static even with the introdiction of the peds which I take as a win for the statins.
Have a 12 week GP review in a couple of weeks at which point I am figuring she will up the dose of statins?!
Love your thoughts on these as all dosages of T and HGH have been static and consistent from the start!
The cholesterol has held static even with the introdiction of the peds which I take as a win for the statins.
Have a 12 week GP review in a couple of weeks at which point I am figuring she will up the dose of statins?!
Questions:
Given I am:
1: now in full season - as I said 8 and 12 weeks out from some prep races and around 30 out from the 'A' race and
2: 10 weeks and 7 weeks respectively on T and HGH - are we off these bloods in a position to talk next steps?
The consensus for progression seems to be centre around the below:
So - can I look to progress to maybe
A stack of
GW, SR - Osterine +/- injectable L-Carnitine
A stack of TB-500 and BPC-157 -
I guess the initial question is can I start both of these from here or should I do one at a time?
Whatever we think is right, we can then talk dosages and cycles?
The second question is off of my T numbers. Is my current 125mg or Sustanon all I need, should I up this any as training increases (which is does from here) Or should I supplement this with a tiny little bit of EQ? I guess if we do any EQ, from what I have read it's a 12 week cycle? So we would need to get timing right maybe?!
Please bear in mind, I have all of the muscle I need or can carry at the moment, I still want to lean down but from here I don't want to put on any more muscle or gain and more weight! This will make me slower than the performance gains are worth! I am ultimately a kind of marathon runner!
Thanks heaps - I know I am always asking a lot - I just love to understand and am really enjoying the journey, benefits, the knowledge and the community!!
Given I am:
1: now in full season - as I said 8 and 12 weeks out from some prep races and around 30 out from the 'A' race and
2: 10 weeks and 7 weeks respectively on T and HGH - are we off these bloods in a position to talk next steps?
The consensus for progression seems to be centre around the below:
So - can I look to progress to maybe
A stack of
GW, SR - Osterine +/- injectable L-Carnitine
A stack of TB-500 and BPC-157 -
I guess the initial question is can I start both of these from here or should I do one at a time?
Whatever we think is right, we can then talk dosages and cycles?
The second question is off of my T numbers. Is my current 125mg or Sustanon all I need, should I up this any as training increases (which is does from here) Or should I supplement this with a tiny little bit of EQ? I guess if we do any EQ, from what I have read it's a 12 week cycle? So we would need to get timing right maybe?!
Please bear in mind, I have all of the muscle I need or can carry at the moment, I still want to lean down but from here I don't want to put on any more muscle or gain and more weight! This will make me slower than the performance gains are worth! I am ultimately a kind of marathon runner!
Thanks heaps - I know I am always asking a lot - I just love to understand and am really enjoying the journey, benefits, the knowledge and the community!!
Sorry to hesr that @stevesmi ! I gues I had the benifit of seeing quite a few friends do the same thing so I've always been aware and beeen ultra careful.
I also think because I did it competitively/professionally young, I've never felt or see n the need to put age group aspirations above the family and life!
Looks like we're right on schedule brother!! Nice updates
It's been my pleasure brother and I'm sure everyone else. This is truly a unique and amazing log!
I'll be watching here and cheering you in spirit bro!
Can you add collagen to this? Source yourself a collagen peptide powder either amazon, costco, etc. I take 30g/day but you can start at 10g. It will work synergistically with your BPC/TB and with your wear and tear it will help.
Bloods look good bro, did they not do "Total Testosterone" or am I missing that? Free Test is high so that's good and your e2 is goods. Lipid ratio is decent as well. Bloodwork win!
Good bloods, not much deviation is always a win.
I'm still the same opinion as 500mcg per day of each BPC/TB as your minimum. Some do TB weekly but you can do it with your BPC every day too which I recommend since you're pinning BPC anyway.
Thanks for checking in @HarleyGuy and such a thorough reply - you are always so kind!!
Have found some locally, so will start this tomorrow!
Great news - thank you!!!
On it. Have a vial of combined 10mg BPC and TB. Have just reconstituted so will take .5mg of BPC and TB ed.
I reconstituted the 20mg (10mg and 10mg) with 2 mls of Bac water so to my calc if I take .1ml each night that's .5mg of each peptide!
Do I need to change my HGH dose as per the above of just leave for now?
Is it ok to take this almost indefinitely. Was planning to stay on it for the next 12 weeks prior to the first warm up race if that's ok??
Lastly - is it ok if I take the combined BPC and TB each night with my HGH last thing whist fasted - will this work ok??
Again, thanks heaps for your help, sorry to smash you with so many questions!!!!!
Nice call with the trap bar deadlifts. Another option is to do front squats if you do conventional deads.Thanks for checking in @waggat - Yep, you'll have to thank @LevButlerov for those!
You are right about the deads and squats. I am always mindful of the back which is in part why I gravitate to the trap bar deads if I can. Also I don't push it like you guys I am sure - I do lift within myself with these. The process is they aren't going help me win a tri but they sure as hell could cost me a few months of training if I get a bit giddy!!
Bloods look good mate. T levels pretty much spot on for normal TRT.
Your E2 is at a pretty good level So I'd be careful introducing EQ. Although it's meant to improve cardio/endurance.
I reckon I'd probably just stick with the current dose since your levels are good.
0.5mg (500mcg) let's do it!
And yessir your dose 0.1ml (=10iu = to the 10 on your insulin pin)
I reread the way I worded that and sorry for the confusion; you're good at 2iu and no need to adjust that dose.
Not 'almost', you can take indefinitely especially with your active lifestyle.
This works but take your BPC/TB as a separate shot than GH, don't mix in the same insulin pin. If you have anything nagging pin your BPC/TB as close to the injury as you can.
@LevButlerov wrote and started up a how-to on how to reconstitute your peptides if you want to double check your methods here
How-to on mixing peptides - Do's and don'tsSmash away bro, go hard with the questions like you do with training! EVO full support to you!
Thanks for checking in @waggat !!
As I said, I reckon I might alternate the Trap bar deads for normal deads everyother week, so I might take your advice and alternate the Front and rear squat to match i.e one week Back squats and trap bar, the other week front squats and 'normal' deads.
This might be the plan - thanks heaps!
Thanks for looking through mate - appreciate it!
Yes, interested in really ow EQ but not in a hurry t progress or to be too aggressive with anything. Happy to take a conservative approach with all of it - as you say, especially as the bloods track well for now!
Thanks for the sound advice!!
Thaks so much @HarleyGuy0.5mg (500mcg) let's do it!
And yessir your dose 0.1ml (=10iu = to the 10 on your insulin pin)
I reread the way I worded that and sorry for the confusion; you're good at 2iu and no need to adjust that dose.
Not 'almost', you can take indefinitely especially with your active lifestyle.
This works but take your BPC/TB as a separate shot than GH, don't mix in the same insulin pin. If you have anything nagging pin your BPC/TB as close to the injury as you can.
@LevButlerov wrote and started up a how-to on how to reconstitute your peptides if you want to double check your methods here
Smash away bro, go hard with the questions like you do with training! EVO full support to you!
Will get started on this tonight and add it to the log!
Excited as currently have a calf niggle but not sure how much this will help with this but have an ongoing slightly arthritic shoulder from a couple of old bike crashes when I was racing. Never bad but always niggly - will inject sub q into the delt or forearm and see what it does - will keep you all posted!
Thanks again, on it!!!!
Also looked through my protein water and it has 12g of collagen which I have been having daily.
Will still buy a purer powder today (10g per scoop) and will up my dose to 22g a day from today to match the BPC/TB and get it all going!!
Thanks mate!
I like that layout to be honest with you gw sr and Ostarine should work well although sr should be definitely ran before you train
Thank you @ROIDDERS
Will try to layout a schedule/doseage and post for approval!
Thanks for inputting!!
Yesterday:
Calorie Goal – 1,810
Food – 2,809
Exercise – 1,221
Deficit – -222
Macros:
Protein – 226
Carbs – 282
Fat – 88
Exercise:
AM:
Ride = Easy Recovery - Cals - 309
1:01 Hrs
PM:
Swim - Tempo Endurance Day – Cals - 912
1:34 Hrs
I've got this dialled now!
Good day diet wise for me (I think)
Calorie Goal – 1,810
Food – 2,809
Exercise – 1,221
Deficit – -222
Macros:
Protein – 226
Carbs – 282
Fat – 88
Exercise:
AM:
Ride = Easy Recovery - Cals - 309
1:01 Hrs
PM:
Swim - Tempo Endurance Day – Cals - 912
1:34 Hrs
I've got this dialled now!
Good day diet wise for me (I think)
Started this Collagen increase yesterday.
12g already in the protein water.
Bought some collagen peptide powder. Had 1 scoop with dinner for 10g. Before bed I realised I was a little short of the protein goal for the day, so had another scoop to achieve both!.
32g of Collagen for the day!
@LevButlerov wrote and started up a how-to on how to reconstitute your peptides if you want to double check your methods here
I read this thoroughly before I even reconstituted my first batch of Reta several months ago.
The best bit for me was using the 1ml syringe and insulin pin for the first ml to avoid it getting dragged into the vial too quick!! Works awesome! (As you know!)
Great resource and very, very useful for the first timer!! Gave me a lot of confidence going into my first reconstitution and really injection protocol!
Thanks heaps both yourself and @LevButlerov for putting it together!
First dose of the combined BPC and TB last night. .1 ml (500mcg of each) into my right deltoid near the shoulder injury!
Three questions if thats ok:
1. Should I do a loading dose initially. I read some people go 750mcg for the first vial and then settle down to 500mcg. Is this necessary or not so much as I am going to be doing this for the longer term?
2. The combined vial or I guess Wolverine stack is quite easy and cheaper but is it the most effective approach?? I read conflicting things that it is better to keep them separate, even at the same dosage? Is this correct or is it simply splitting hairs??
3. I guess lastly, I m assuming that the increased recovery that the peptides will facilitate will increase energy requirements a little overnight, a bit like the HGH did?!
Am going to up my carbs a little in anticipation, just so I don't end up knackered again like last time?! Correct?
Thanks again guys!!
Love you man. Keep it up.
Ok, so I'm around 12 weeks out from my first and probably only prep race/Ironman of the season. I really would like to get all aspects of training finalised and dress rehearsed for this race so I can replicate or modify for the 'A' race!
I'm obviously on the TRT, low dose HGH, Reta and now the BPC/TB stack. All going really well and bloods good!!
Is now the right time to look at a performance stack?
This is what I'm thinking off of what everyone has inputted thus far: @s.gentz @LevButlerov @stevesmi @Flash_is_Fast @ROIDDERS
GW - 20mg per day, 10mg before training in the morning and 10mg before training in the late afternoon.
SR - Oral - 20 mg per day, 10mg just before training in the morning and 10mg just before training in the afternoon.
Ostarine - 10mg per day taken in the morning pre training?
Up the N2Gaurd from 5 caps per day to 7.
Questions:
1. Cycle length - I was thinking to start the GW and SR now and run them for the 12 weeks but maybe add the Ostarine in for an 8 week cycle, 8 weeks out from the race?
Does this seem like a plan, 12 weeks for GW and SR and 8 weeks for MK?
2. Are we happy with the dosages? I can see some people recommending 30mg Sr per day, equally, should I split the SR over 3 intervals throughout the day rather than just 2?
Is the Ostarine dose enough? - I noticed a post you wrote @s.gentz about when you were doing Ironman, your Ostarine was a lot higher (50mg I think?)?
Does the fact that I'm on the BPC/Tb combo mean I don't need to go as hard with the MK?
3. Should I pyramid the doses a bit, i.e. start at half daily dose for 4 weeks then increase to the above for the rest of the cycle
Lastly, this is particularly a question for @LevButlerov .
You have worked so hard, so closely and been so patient with me in helping/advising me to go slow and pyramid the peds as I introduce them. Given where I am in my TRT/HGH time frames, my bloods and now that I have just introduced the BPC/TB, are you happy for me to throw this whole stack in now, or do you want me to go a little slower, maybe just do the GW or maybe just do another month and see how I go on the peptides for now. I know you are busy so don't want to pepper you but I am conscious to maintain your input here!!
Thanks heaps guys!!
I really love the way you have cautiously approached my care and advice so am of course very happy to do as you advise here as well!!
I'm obviously on the TRT, low dose HGH, Reta and now the BPC/TB stack. All going really well and bloods good!!
Is now the right time to look at a performance stack?
This is what I'm thinking off of what everyone has inputted thus far: @s.gentz @LevButlerov @stevesmi @Flash_is_Fast @ROIDDERS
GW - 20mg per day, 10mg before training in the morning and 10mg before training in the late afternoon.
SR - Oral - 20 mg per day, 10mg just before training in the morning and 10mg just before training in the afternoon.
Ostarine - 10mg per day taken in the morning pre training?
Up the N2Gaurd from 5 caps per day to 7.
Questions:
1. Cycle length - I was thinking to start the GW and SR now and run them for the 12 weeks but maybe add the Ostarine in for an 8 week cycle, 8 weeks out from the race?
Does this seem like a plan, 12 weeks for GW and SR and 8 weeks for MK?
2. Are we happy with the dosages? I can see some people recommending 30mg Sr per day, equally, should I split the SR over 3 intervals throughout the day rather than just 2?
Is the Ostarine dose enough? - I noticed a post you wrote @s.gentz about when you were doing Ironman, your Ostarine was a lot higher (50mg I think?)?
Does the fact that I'm on the BPC/Tb combo mean I don't need to go as hard with the MK?
3. Should I pyramid the doses a bit, i.e. start at half daily dose for 4 weeks then increase to the above for the rest of the cycle
Lastly, this is particularly a question for @LevButlerov .
You have worked so hard, so closely and been so patient with me in helping/advising me to go slow and pyramid the peds as I introduce them. Given where I am in my TRT/HGH time frames, my bloods and now that I have just introduced the BPC/TB, are you happy for me to throw this whole stack in now, or do you want me to go a little slower, maybe just do the GW or maybe just do another month and see how I go on the peptides for now. I know you are busy so don't want to pepper you but I am conscious to maintain your input here!!
Thanks heaps guys!!
I really love the way you have cautiously approached my care and advice so am of course very happy to do as you advise here as well!!
Thanks heaps @ROIDDERS !
LevButlerov
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smart move
keep at 7 @Stylidudeyou can start now and do all 12 weeks not 8 no need to cut it short
sr9009 stenabolic is 10mgs 3x/day so yes 30 but split
10mgs/ed ostarine enough for your goals
and bpc/tb will help so you dont need high doses
i would pyramid for 2 weeks, start 1/2 dose and in 2 weeks double it
EVO family love and support
happy to have helped.I would introduce all just 1/2 dose and slowly see how you feel.
I hope you're getting all USA made from Umbrella Labs
That is an awesome road map my man - thanks heaps!!!smart move
you can start now and do all 12 weeks not 8 no need to cut it short
10mgs/ed ostarine enough for your goals
and bpc/tb will help so you dont need high doses
i would pyramid for 2 weeks, start 1/2 dose and in 2 weeks double it
EVO family love and support
I would introduce all just 1/2 dose and slowly see how you feel.
I hope you're getting all USA made from Umbrella Labs
Only questions - the Stenabolic -
"sr9009 stenabolic is 10mgs 3x/week so yes 30 but split"
30mg per, week - 10mg 3x week? So 10mg before say morning training 3 x per week (Mon, Wed, Fri) or do you mean to split the 10mg over the day but only do this on three days per week - sorry if I'm being dumb here, just want to get this one right!?
Or did you mean 30mg per day for the Stenabolic?
All these products here in Oz from @UGL OZ and @Raptor Labs !! So getting the good stuff!
Last edited:
@LevButlerov thought SR had no oral bioavailability. Wromg?
Cardarine 30mg/d
Mots-C: 1mg/d
Almost think SLU - but cant tell of its an uncoupler. That may be a mechani causing the fat loss - but would make you slower. If you have a power meter on your bike maybe add in wk 4 of 12 (750mcg 3x/d). If you see more HR/Power uncoupling on training peaks that would indicate its a mito uncoupler (ignore vocab coincidence)- then drop it.
I wouldn't add Ostarine. SR - it has the same mechanism as cardarine (PPAR). Id rather do more cardarine than risk it. Probably a reason everyone uses cardarine and not SR... just sayin.
Cardarine 30mg/d
Mots-C: 1mg/d
Almost think SLU - but cant tell of its an uncoupler. That may be a mechani causing the fat loss - but would make you slower. If you have a power meter on your bike maybe add in wk 4 of 12 (750mcg 3x/d). If you see more HR/Power uncoupling on training peaks that would indicate its a mito uncoupler (ignore vocab coincidence)- then drop it.
I wouldn't add Ostarine. SR - it has the same mechanism as cardarine (PPAR). Id rather do more cardarine than risk it. Probably a reason everyone uses cardarine and not SR... just sayin.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
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sr9009 stenabolic is orally bioavailable just short half life. You can split the doses 3x/day to mitigate it and take it right around the training @Flash_is_Fast
SLU is a good one actually check our mega thread on it
https://www.evolutionary.org/forums...inistration-routes-dosing-and-reviews.109779/
Sorry @LevButlerov - did you mean per day on this?
Just had a good read through it! Brilliant resource!!
From what I read and have researched before, it is best stacked with Mots-C which I guess is what you were suggesting @Flash_is_Fast ?
Have I got this right as well where some of the you tube proponents are saying you need to do a 3-4 week cycle on SS-31 before you start the SLU - is this correct or as you understand it?
What is a stack like this or particularly SLU doing for the endurance athlete - is it really just making the Mitochondria more efficient and thus giving you energy and greater tolerance to lactate threshold?
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yes typo sorry its 3x/day
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I think mots-c is going to have a big mega thread we can discuss more
@Stylidude @HarleyGuy working on it.I think right now SLU with cardarine is a big mix
Osterine and Cardarine are gonna be your best friends.
I wouldn’t take anything else other than my TRT dose of test.
I wouldn’t try anything new while this close so in case you have any adverse effects they don’t mess with your race.
This is awesome! Collagen for you with what you're doing is important.
Good for you bro it will save you time and money it was an awesome idea for a megathread by @LevButlerov
1. Nah, I mean if you were really injured then I'd say yes but since you're doing it long term for wear and tear no need to front load. We've got @Shakey for example front loading like a back-ho right now because he tore his lat
2. This is still up for grabs in the community as to whether peptides can be mixed. I'm starting to lean toward that most of them can be mixed if they are loaded and then pinned immediately and not left to sit. There's an EVO community research article in my signature showing you can mix HGH with GLOW/KLOW and bloodwork to show the HGH is still efficacious when pinned with those other peptides. So if you're asking can those three wolverine be mixed? Probably yes as per anecdotal reports. If you're asking whether you should pin them separately? Yes and no. Yes if you specifically want the BPC damn near on top of your injury and the others in a more easy to pin subQ spot like belly fat. No if you're wanting to save slin pins and trust the injury has enough subQ near it for all three in the GLOW wolverine stack to go subQ and therefore systemic as needed. It's not splitting hair per se it just matters if you're pinning something like your wrist or your kneecap area where the subQ may only have 'room' for the BPC and not much more volume to fit higher iu in that area which is when you'd take your TB500 and GHK-Cu elsewhere.
3. Not overnight no but over time probably. And by energy requirements do you mean energy output or caloric intake?
Not as I understand SS31 no. SS31 is discussed more in tandem with MOTS-c and 5-amino-1MQ in terms of which one to run first. SLU on its own is fine and it hasn't been studied in tandem with any other peptide to my knowledge.
Check out the SLU community research thread
SLU-PP-332 Community Research Thread
Thanks heaps for this @Flash_is_Fast - certainly looking into it and the timing could work! Hope you are well mate and the new job is going good!!
Aah - thought so - thanks heaps, again, great road map for the next few weeks!!yes typo sorry its 3x/day
I think mots-c is going to have a big mega thread we can discuss more
Looking forward to that thread - I feel like Mots _ C could be an advantage somewhere but will wait for the thread and get the current plan underway!!
As in, you think its a good thing in line with what I'm trying to achieve?
SLU is relatively new. If you try it just have some way to know if its hindering.
SLU makes you hot, and body fat reduction is reported. Thats sus for efficiency and why i'm saying it's possible it makes you LESS EFFICIENT (uncoupling mildly - fetal DNP) . The more efficient you are at putting out power, the less heat you put off (i believe thats thermodynamics 101- but I'm a tard who barely aced organic chem)
So SLU may be a brilliant addition, or it may suck munkee nutz for endurance.
Mots-C is amp-k pathway - same stimulus as long rides. Cardarine is PPAR, same stmulus as VO2 efforts. Should amplify the signaling you get from training (but not weight training - mtor pathway - you can look up interference effect).
This all really nerdy af, and definitely overthinking it for marginal gains. Time for bed.
Hey @s.gentz thanks for getting into this for me - especially given you have used both of these compounds in the same events as I will!!
Tried and tested is good and so many people doing endurance sports seem to have rolled these together at some point!
I am all for simplicity, this is how we have rolled with the introduction of the TRT and HGH etc so far and its been really working well!!
I guess if I have learned anything, you can't just grab anything and everything - each one seems to potentially have an effect on the other or the entire energy system, even too much of a good thing can leave you flat or depleted!! I guess you need time to see how each compound or combination of compounds effect you as an individual!
THAT, is a sensational explanation of the why - thank you @Flash_is_Fast
Thanks @HarleyGuy for such a thorough reply. I am not entirely sure of the terminology. Its just I found that I needed to increase my carb intake a little with the HGH because I assume the extra energy expenditure that it was using to enhance recovery wa leaving me flat.
I am assuming for the BPC/TB to create angiogenesis and tissue repair, it will use more energy?? So I just had guessed the extra recovery would involve extra energy output? over time, thus I though I might need to take on slightly more caloric intake? from carbs to account for this??
Forgive me if as I say the terminology is off - as you know - I'm getting going and in a little danger of trying to understand some f this!!
Perfect explanation. I think I am pinning it sub q in my deltoid, just because I have a niggly shoulder. That is only a reason to put it 'somewhere' though. The main reason for taking is as you know, general recovery and repair from training so will normally/generally do sub q in the abdomen.
Yeah, I just have a vial pre mixed with 10mg of BPC and 10mg of TB - its just super convenient to draw up equal quantities of both into the same needle, so as long as it remains effective vs 2 different draws, then I'll probably stick just because it's easier!
Thanks heaps again!!
Last edited:
Yes and I'd like to see your carbs a bit higher anyway.
You're doing great bro! Just stay on EVO and it just enters your brain like osmosis trust me. I've learned more on EVO than I would have had I been in my 3rd year of a chemistry degree at this point because on EVO you have to retain your knowledge vs. cramming for a test and it's gone forever LOL
Do your delt and calf niggles every second pin until it's not nagging you anymore and subQ abdomen is totally fine too.
BPC/TB is safe to say they can be mixed together 100%. Bro science is often as good as clinical data (if not better) as we see on logs and with anecdotal data over years vs. one human study.
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I think on the long term you're in the right direction
Ok guys, thanks so much for all your input today!!
Back to basics now, so:
Yesterday:
Calorie Goal – 1,810
Food – 2,893
Exercise – 1,011
Deficit – +72
Macros:
Protein – 250
Carbs – 228
Fat – 104
Exercise:
AM:
Ride = Hard - 32 x 40 secs Vo2 max on, 20 secs off - Cals - 663
1:35 Hrs
PM:
Pilates - Class - Cals - N/A
50mins
Weights Circuit - Competition Specific Phase - Cals - 348
42 mins
FOCUS:
Increase volume of plyometric movements.
WARM-UP:
Banded Pull Aparts - 30 seconds
Lunge With Rotation - 30 seconds
Four Point Row - 30 seconds
2 SETS - Consecutive
BLOCK 1
Jumping Lunges - 10 on each side
Single Arm Banded Arrow Pull - 8 on each side
Handstand Wall Walk - 45 secs
3 SETS - 60-90 seconds of rest
BLOCK 2
Deficit Curtsey Squat - 5 on each side
Kettlebell Split Jerk - 8 on each side
Deficit Single Leg Calf Raise - 8 reps
Cobras - 10 reps
3 SETS - 60 seconds of rest
Range of Movement (ROM) Work
Kneeling Wall Stretch - 90 seconds on each side
Legs Apart Forward Fold - 3 minutes
Macros and cals are getting pretty stable and routine now - finally
Getting closer to weight so will gently start increasing the carbs now!
Jumping Lunges - ow - sore ass today!!
Loving the handstand vertical single leg planks - you can really feel your shoulders tighten in a real stability way! Hard but fair!
Back to basics now, so:
Yesterday:
Calorie Goal – 1,810
Food – 2,893
Exercise – 1,011
Deficit – +72
Macros:
Protein – 250
Carbs – 228
Fat – 104
Exercise:
AM:
Ride = Hard - 32 x 40 secs Vo2 max on, 20 secs off - Cals - 663
1:35 Hrs
PM:
Pilates - Class - Cals - N/A
50mins
Weights Circuit - Competition Specific Phase - Cals - 348
42 mins
FOCUS:
Increase volume of plyometric movements.
WARM-UP:
Banded Pull Aparts - 30 seconds
Lunge With Rotation - 30 seconds
Four Point Row - 30 seconds
2 SETS - Consecutive
BLOCK 1
Jumping Lunges - 10 on each side
Single Arm Banded Arrow Pull - 8 on each side
Handstand Wall Walk - 45 secs
3 SETS - 60-90 seconds of rest
BLOCK 2
Deficit Curtsey Squat - 5 on each side
Kettlebell Split Jerk - 8 on each side
Deficit Single Leg Calf Raise - 8 reps
Cobras - 10 reps
3 SETS - 60 seconds of rest
Range of Movement (ROM) Work
Kneeling Wall Stretch - 90 seconds on each side
Legs Apart Forward Fold - 3 minutes
Macros and cals are getting pretty stable and routine now - finally
Getting closer to weight so will gently start increasing the carbs now!
Jumping Lunges - ow - sore ass today!!
Loving the handstand vertical single leg planks - you can really feel your shoulders tighten in a real stability way! Hard but fair!
That is a unique type of workout brother. Started to sweat just reading it. You are an asset to the Evo community bro and make us all look at things in a different wayOk guys, thanks so much for all your input today!!
Back to basics now, so:
Yesterday:
Calorie Goal – 1,810
Food – 2,893
Exercise – 1,011
Deficit – +72
Macros:
Protein – 250
Carbs – 228
Fat – 104
Exercise:
AM:
Ride = Hard - 32 x 40 secs Vo2 max on, 20 secs off - Cals - 663
1:35 Hrs
PM:
Pilates - Class - Cals - N/A
50mins
Weights Circuit - Competition Specific Phase - Cals - 348
42 mins
FOCUS:
Increase volume of plyometric movements.
WARM-UP:
Banded Pull Aparts - 30 seconds
Lunge With Rotation - 30 seconds
Four Point Row - 30 seconds
2 SETS - Consecutive
BLOCK 1
Jumping Lunges - 10 on each side
Single Arm Banded Arrow Pull - 8 on each side
Handstand Wall Walk - 45 secs
3 SETS - 60-90 seconds of rest
BLOCK 2
Deficit Curtsey Squat - 5 on each side
Kettlebell Split Jerk - 8 on each side
Deficit Single Leg Calf Raise - 8 reps
Cobras - 10 reps
3 SETS - 60 seconds of rest
Range of Movement (ROM) Work
Kneeling Wall Stretch - 90 seconds on each side
Legs Apart Forward Fold - 3 minutes
Macros and cals are getting pretty stable and routine now - finally
Getting closer to weight so will gently start increasing the carbs now!
Jumping Lunges - ow - sore ass today!!
Loving the handstand vertical single leg planks - you can really feel your shoulders tighten in a real stability way! Hard but fair!
Man, this is looking fantastic. I like how you up the N2Guard; not gonna go wrong with that and I like how you are asking these questions. As far as the MK you can definitely run it along with the healing peptides. It really is up to you but in this situation I think that it makes more sense to run it before bed. @Stylidude
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good back to basicsOk guys, thanks so much for all your input today!!
Back to basics now, so:
Yesterday:
Calorie Goal – 1,810
Food – 2,893
Exercise – 1,011
Deficit – +72
Macros:
Protein – 250
Carbs – 228
Fat – 104
Exercise:
AM:
Ride = Hard - 32 x 40 secs Vo2 max on, 20 secs off - Cals - 663
1:35 Hrs
PM:
Pilates - Class - Cals - N/A
50mins
Weights Circuit - Competition Specific Phase - Cals - 348
42 mins
FOCUS:
Increase volume of plyometric movements.
WARM-UP:
Banded Pull Aparts - 30 seconds
Lunge With Rotation - 30 seconds
Four Point Row - 30 seconds
2 SETS - Consecutive
BLOCK 1
Jumping Lunges - 10 on each side
Single Arm Banded Arrow Pull - 8 on each side
Handstand Wall Walk - 45 secs
3 SETS - 60-90 seconds of rest
BLOCK 2
Deficit Curtsey Squat - 5 on each side
Kettlebell Split Jerk - 8 on each side
Deficit Single Leg Calf Raise - 8 reps
Cobras - 10 reps
3 SETS - 60 seconds of rest
Range of Movement (ROM) Work
Kneeling Wall Stretch - 90 seconds on each side
Legs Apart Forward Fold - 3 minutes
Macros and cals are getting pretty stable and routine now - finally
Getting closer to weight so will gently start increasing the carbs now!
Jumping Lunges - ow - sore ass today!!
Loving the handstand vertical single leg planks - you can really feel your shoulders tighten in a real stability way! Hard but fair!
and lunges you going to be sore @Stylidude i want to see you up the carbs though
Thank you so much @Kopite67 , got a real boost the other night when I read your post. It means a lot in such esteemed company! Thank you!That is a unique type of workout brother. Started to sweat just reading it. You are an asset to the Evo community bro and make us all look at things in a different way
Done @ROIDDERS , thanks for checking in and the positive reinforcement brother, had the MK with my pre bed magnesium drink last night!
Thanks @LevButlerov will get on the carbs, gotta keep the log up to date to make me reflect on what I 'm doing.good back to basics
Replying to your post today, but yesterdays carbs were WAY to low - gotta up my carb game plenty, particualrly now training is amping up and with the additional peds I guess carb requirements are increasing as well to keep up with the extra demand!
On it today! This is the new project - give me a number @lev as a minimum and I'll just stick to it! 220 at least for protein - what do you want for carbs my friend? I'm just that guy who finds it easier to just do as I'm told!
Yesterday:
Big day - sadly I didn't reflect this in my carb - apologies, slightly embarrassed now!
Calorie Goal – 1,810
Food – 2,834
Exercise – 1,997
Deficit – -973
Macros:
Protein – 251
Carbs – 172
Fat – 125
Exercise:
AM:
Cycling - HARD - Long Vo2 Max intervals – Cals 467
1:03mins
PM:
Swim - Hard - Tempo race pace endurance 3800m - Cals - 943
1:12 Hrs
Strength – Heavy Day - Cals – 587
1:15 hrs
This is my heavy strength day that I do 1x per week, Drop sets in again!!
Gym heavy strength, - 1;10 Hrs
All 3 x 6 reps but on ex's in italics did a drop set after the 3rd set of 6 for 20 reps
Core - 2 x ball based exercises
Back Squats - 70kg - then 40kg drop set of 20 reps
Deadlift - 60kg -then 30kg drop set of 20 reps
Single Leg press 45 deg - 80kg - then 25kg for 20 reps
Wide Grip Chins - assisted
Single leg Extensions - 30 kg - then 12.5 kg drops et of 20 reps
Seated Row - 25 kg
Single Leg Hamstring Curl - 30 kg
Shoulder Press - Standing dumbbells - 15kg - 4kg drop set of 20 reps
Incline Chest Flies - 8kg
Standing Lat Push downs - 25 kg
Crunches - 3 x 18
Abductor and Adductors
Bike and swim were tough today!
Gym was good. Drop sets are the routine now.
Significantly stronger in the gym this week. Will up 6 rep and 20 rep weight next week!
Big day - sadly I didn't reflect this in my carb - apologies, slightly embarrassed now!
Calorie Goal – 1,810
Food – 2,834
Exercise – 1,997
Deficit – -973
Macros:
Protein – 251
Carbs – 172
Fat – 125
Exercise:
AM:
Cycling - HARD - Long Vo2 Max intervals – Cals 467
1:03mins
PM:
Swim - Hard - Tempo race pace endurance 3800m - Cals - 943
1:12 Hrs
Strength – Heavy Day - Cals – 587
1:15 hrs
This is my heavy strength day that I do 1x per week, Drop sets in again!!
Gym heavy strength, - 1;10 Hrs
All 3 x 6 reps but on ex's in italics did a drop set after the 3rd set of 6 for 20 reps
Core - 2 x ball based exercises
Back Squats - 70kg - then 40kg drop set of 20 reps
Deadlift - 60kg -then 30kg drop set of 20 reps
Single Leg press 45 deg - 80kg - then 25kg for 20 reps
Wide Grip Chins - assisted
Single leg Extensions - 30 kg - then 12.5 kg drops et of 20 reps
Seated Row - 25 kg
Single Leg Hamstring Curl - 30 kg
Shoulder Press - Standing dumbbells - 15kg - 4kg drop set of 20 reps
Incline Chest Flies - 8kg
Standing Lat Push downs - 25 kg
Crunches - 3 x 18
Abductor and Adductors
Bike and swim were tough today!
Gym was good. Drop sets are the routine now.
Significantly stronger in the gym this week. Will up 6 rep and 20 rep weight next week!
Obviously the TRT, HGH and Reta are the same.
Have been taking the BPC/TB for the last 3 days - not sure if shoulder feels any different yet but maybe stomach, which is taking a bit of a beating from the Reta feels more settled?
Maybe just coincidence but there certainly was a change in it since yesterday and it has felt a little unsettled consistently for the last few weeks!
Pinning alternate days between the calf and the shoulder!
Started my GW and MK 2 days ago. Just 10mg GW in the morning and 10mg of MK at night for the next 2 weeks then will up the dose of GW to 20mg. Can't halve the dose of MK as only have 10mg capsules!
Will start SR tomorrow and see how it goes, have just been trying to work out how to measure accurately as the liquid dropper doesn't have any measurements on it - thinking of just using a syringe?!
Have been taking the BPC/TB for the last 3 days - not sure if shoulder feels any different yet but maybe stomach, which is taking a bit of a beating from the Reta feels more settled?
Maybe just coincidence but there certainly was a change in it since yesterday and it has felt a little unsettled consistently for the last few weeks!
Pinning alternate days between the calf and the shoulder!
Started my GW and MK 2 days ago. Just 10mg GW in the morning and 10mg of MK at night for the next 2 weeks then will up the dose of GW to 20mg. Can't halve the dose of MK as only have 10mg capsules!
Will start SR tomorrow and see how it goes, have just been trying to work out how to measure accurately as the liquid dropper doesn't have any measurements on it - thinking of just using a syringe?!
You weren't wrong about the GW @stevesmi , took it on an empty stomach before the Vo2 max intervals - haven't hurled like that in a while!!
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lets try 220 for protein and 300 for carbsThanks @LevButlerov will get on the carbs, gotta keep the log up to date to make me reflect on what I 'm doing.
Replying to your post today, but yesterdays carbs were WAY to low - gotta up my carb game plenty, particualrly now training is amping up and with the additional peds I guess carb requirements are increasing as well to keep up with the extra demand!
On it today! This is the new project - give me a number @lev as a minimum and I'll just stick to it! 220 at least for protein - what do you want for carbs my friend? I'm just that guy who finds it easier to just do as I'm told!
deal? @Stylidude Yesterday:
Big day - sadly I didn't reflect this in my carb - apologies, slightly embarrassed now!
Calorie Goal – 1,810
Food – 2,834
Exercise – 1,997
Deficit – -973
Macros:
Protein – 251
Carbs – 172
Fat – 125
Exercise:
AM:
Cycling - HARD - Long Vo2 Max intervals – Cals 467
1:03mins
PM:
Swim - Hard - Tempo race pace endurance 3800m - Cals - 943
1:12 Hrs
Strength – Heavy Day - Cals – 587
1:15 hrs
This is my heavy strength day that I do 1x per week, Drop sets in again!!
Gym heavy strength, - 1;10 Hrs
All 3 x 6 reps but on ex's in italics did a drop set after the 3rd set of 6 for 20 reps
Core - 2 x ball based exercises
Back Squats - 70kg - then 40kg drop set of 20 reps
Deadlift - 60kg -then 30kg drop set of 20 reps
Single Leg press 45 deg - 80kg - then 25kg for 20 reps
Wide Grip Chins - assisted
Single leg Extensions - 30 kg - then 12.5 kg drops et of 20 reps
Seated Row - 25 kg
Single Leg Hamstring Curl - 30 kg
Shoulder Press - Standing dumbbells - 15kg - 4kg drop set of 20 reps
Incline Chest Flies - 8kg
Standing Lat Push downs - 25 kg
Crunches - 3 x 18
Abductor and Adductors
Bike and swim were tough today!
Gym was good. Drop sets are the routine now.
Significantly stronger in the gym this week. Will up 6 rep and 20 rep weight next week!
LevButlerov
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Its likely just mental lets get your food dialed in to train harder.Obviously the TRT, HGH and Reta are the same.
Have been taking the BPC/TB for the last 3 days - not sure if shoulder feels any different yet but maybe stomach, which is taking a bit of a beating from the Reta feels more settled?
Maybe just coincidence but there certainly was a change in it since yesterday and it has felt a little unsettled consistently for the last few weeks!
Pinning alternate days between the calf and the shoulder!
Started my GW and MK 2 days ago. Just 10mg GW in the morning and 10mg of MK at night for the next 2 weeks then will up the dose of GW to 20mg. Can't halve the dose of MK as only have 10mg capsules!
Will start SR tomorrow and see how it goes, have just been trying to work out how to measure accurately as the liquid dropper doesn't have any measurements on it - thinking of just using a syringe?!
You weren't wrong about the GW @stevesmi , took it on an empty stomach before the Vo2 max intervals - haven't hurled like that in a while!!
DONE! Thank you @LevButlerovlets try 220 for protein and 300 for carbs
LevButlerov
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The nice thing about GW is you don't have to take it before your cardio like that. You can take it just once a day with food and it'll be in your system 24-7.You weren't wrong about the GW @stevesmi , took it on an empty stomach before the Vo2 max intervals - haven't hurled like that in a while!!
Nice update mate. That's a big day with an hour cycling AM and the swimming and weights PM. Definitely need to get some food in on a day like that. How is your recovery?Yesterday:
Big day - sadly I didn't reflect this in my carb - apologies, slightly embarrassed now!
Calorie Goal – 1,810
Food – 2,834
Exercise – 1,997
Deficit – -973
Macros:
Protein – 251
Carbs – 172
Fat – 125
Exercise:
AM:
Cycling - HARD - Long Vo2 Max intervals – Cals 467
1:03mins
PM:
Swim - Hard - Tempo race pace endurance 3800m - Cals - 943
1:12 Hrs
Strength – Heavy Day - Cals – 587
1:15 hrs
This is my heavy strength day that I do 1x per week, Drop sets in again!!
Gym heavy strength, - 1;10 Hrs
All 3 x 6 reps but on ex's in italics did a drop set after the 3rd set of 6 for 20 reps
Core - 2 x ball based exercises
Back Squats - 70kg - then 40kg drop set of 20 reps
Deadlift - 60kg -then 30kg drop set of 20 reps
Single Leg press 45 deg - 80kg - then 25kg for 20 reps
Wide Grip Chins - assisted
Single leg Extensions - 30 kg - then 12.5 kg drops et of 20 reps
Seated Row - 25 kg
Single Leg Hamstring Curl - 30 kg
Shoulder Press - Standing dumbbells - 15kg - 4kg drop set of 20 reps
Incline Chest Flies - 8kg
Standing Lat Push downs - 25 kg
Crunches - 3 x 18
Abductor and Adductors
Bike and swim were tough today!
Gym was good. Drop sets are the routine now.
Significantly stronger in the gym this week. Will up 6 rep and 20 rep weight next week!
We believe in you, buddy. Keep it up.
For sure manThanks @stevesmi ,its all a learning experience!!
Great drop sets and love the hard cycling too! You might be a candidate to do what @Flash_is_Fast is doing with MOTS-c based on the energy output you're pushing out, check out the megathread on MOTS-c hereYesterday:
Big day - sadly I didn't reflect this in my carb - apologies, slightly embarrassed now!
Calorie Goal – 1,810
Food – 2,834
Exercise – 1,997
Deficit – -973
Macros:
Protein – 251
Carbs – 172
Fat – 125
Exercise:
AM:
Cycling - HARD - Long Vo2 Max intervals – Cals 467
1:03mins
PM:
Swim - Hard - Tempo race pace endurance 3800m - Cals - 943
1:12 Hrs
Strength – Heavy Day - Cals – 587
1:15 hrs
This is my heavy strength day that I do 1x per week, Drop sets in again!!
Gym heavy strength, - 1;10 Hrs
All 3 x 6 reps but on ex's in italics did a drop set after the 3rd set of 6 for 20 reps
Core - 2 x ball based exercises
Back Squats - 70kg - then 40kg drop set of 20 reps
Deadlift - 60kg -then 30kg drop set of 20 reps
Single Leg press 45 deg - 80kg - then 25kg for 20 reps
Wide Grip Chins - assisted
Single leg Extensions - 30 kg - then 12.5 kg drops et of 20 reps
Seated Row - 25 kg
Single Leg Hamstring Curl - 30 kg
Shoulder Press - Standing dumbbells - 15kg - 4kg drop set of 20 reps
Incline Chest Flies - 8kg
Standing Lat Push downs - 25 kg
Crunches - 3 x 18
Abductor and Adductors
Bike and swim were tough today!
Gym was good. Drop sets are the routine now.
Significantly stronger in the gym this week. Will up 6 rep and 20 rep weight next week!
MOTS-c Community Research Thread
