I'm blind sorry
I said I wanted pics and here they are 
@catdadironman was scrolling to find them and found them.
Paradise has been found!! The Catman found his homeWORKOUT
Split Day: Posterior Legs / Core
Pendulum Squats
Romanian Dead Lifts
- 45 x 12
- 70 x 11
- 70 x 10
- 70 x 9
Barbell
Hamstring Curls
- 135 x 11
- 185 x 9
- 185 x 8
- 225 x 7
Position: Laying
Glute Bridge
- 60 x 11
- 75 x 9
- 75 x 8
- 75 x 8
Machine
Calf Raises
- 90 x 10
- 90 x 10
- 140 x 7
- 140 x 7
Standing
Crunches
- 45 x 14
- 135 x 12
- 180 x 10
- 180 x 10
Weighted
Leg Raises
- 90 x 20
- 130 x 18
- 145 x 15
- 145 x 12
Position: Laying
- BW x 12
- BW x 10
- BW x 8
- BW x7
METRICS/STATS/NUTRITION
Current Compounds:
- @US-pharmacies Sustanon: 400mg/Week
- 133mg Mon/Wed/Fri
- @US-pharmacies Equipoise: 200mg/Week
- 66mg Mon/Wed/Fri
- @US-pharmacies Anavar
- 20mg sublingual pre-workout
- Reta: 3mg/week
- 1.5mg Sun/Thu
Weekly Health Metrics (Measured Sundays):
- Weight: 172
- Body Fat %: 5.2
- Hematocrit: 16.9
- Hemoglobin: 15
Daily Health Metrics:
- Sleep Length: 8hrs 30mins
- Sleep Quality: Excellent
- Blood Pressure: 119/71
- HRV: 43
- RHR: 63
AM Supplements:
- Transparent Labs Hydrate Forumla: 1 Scoop
- Creatine HCL: 5g
- Transparent Labs Krill Oil: 2 Capsules
- Transparent Labs Multi Vitamin: 4 Capsules
- Zinc Citrate: 30mg
- B12: 1mg
- Transparent Labs Sleep & Recover: 4 Capsules
- Ashwagandha: 150mg
Daily Cycle Support:
- N2 Gaurd: 7 capsules
- Vardenafil/Tadlafil: 5mg Sublingual
- Aspirin: 81mg
Macros:
- Protein: 235
- Carbs: 225
- Fats: 70
Water Intake:
- 136oz
Vice Count:
- Coffees: 1
- Nicotine Pouches: 3
Thoughts/Reflections:
Walked into a new gym today...one I have been meaning to investigate for several months - and they had me at hello. That "hello" was loud, unapologetic music bleeding from the training floor all the way out to the lobby. Instant signal: this place is legit. True iron gym vibes. Handpicked equipment - some new, some vintage gems.
Gritty. Hardcore. Zero Fluff. I felt at home immediately.
Leg day turned into a bit of an adventure. Finally got hands on machines I've only ever seen on youtube or in magazines. Numbers were all over the place - not a strength issue, just recalibrating to completely different setups and machine mechanics. Going to take a week or two to really dial things in, but thats part of the fun.
Honestly, I was borderline overwhelmed - in the best way possible. Something like 15 different leg presses...multiple pendulum squat variations...a whole line up of glute machines. Too many good choices. The cup runneth over with gain potential!
And yeah... already calling it: pendulum sqauts are about to become a staple. Smooth, locked in, brutally effective. The kind of pain you actually look forward to.
Paired with my EVO brethren, I've got a strong feeling this gym is exactly what I need to push things to the next level. They get it there. You can feel it the second you walk in - warm welcomes, people offering spots without hesitation, immediately asking about your goals... real community. I haven't been this excited about something is a very long time.
WORKOUT METRICS/STATS/NUTRITION 
Current Compounds: Weekly Health Metrics (Measured Sundays): Daily Health Metrics: AM Supplements: PM Supplements: Daily Cycle Support: Macros:Water Intake: Vice Count: Thoughts/Reflections:
good 230 on the incline
Split Day: Push
Incline Chest Press
Machine: Magnum Plate Loaded
Flat Chest Press
- 90 x 12
- 140 x 10
- 180 x 9
- 230 x 8
Machine: Mega Mass Plate Loaded
Fly's
- 180 x 8
- 180 x 8
- 180 x 7
- 200 x 6
Machine: Nautilus Bench Fly
Shoulder Press
- Pin F x 9
- Pin I x 8
- Pin I x 8
- Pin K x 7
Machine: Arsenal Plate Loaded
Lateral Raises
- 90 x 9
- 140 x 7
- 140 x 7
- 160 x 6
Machine: Mega Mass Standing
Reverse Fly's
- 26 x 8
- 26 x 7
- 26 x 7
- 26 x 6
Cables
Tricep Extensions
- 12.5 x 9
- 12.5 x 8
- 12.5 x 7
- 12.5 x 7
Machine: Hammer Strength MTS
- 40's x 12
- 60s x 8
- 60s x 7
- 60s x 7
- @US-pharmacies Sustanon: 400mg/Week
- 133mg Mon/Wed/Fri
- @US-pharmacies Equipoise: 200mg/Week
- 66mg Mon/Wed/Fri
- @US-pharmacies Anavar
- 20mg sublingual pre-workout
- @US-pharmacies Proviron
- 25mg Daily
- Reta: 3mg/week
- 1.5mg Sun/Thu
- Weight: 172
- Body Fat %: 5.3
- Hematocrit: 45
- Hemoglobin: 15.5
- Sleep Length: 8hrs 7mins
- Sleep Quality: Good
- Blood Pressure: 124/72
- HRV: 41
- RHR: 63
- Transparent Labs Hydrate Forumla: 1 Scoop
- Creatine HCL: 5g
- Transparent Labs Krill Oil: 2 Capsules
- Transparent Labs Multi Vitamin: 4 Capsules
- Zinc Citrate: 30mg
- B12: 1mg
- Transparent Labs Sleep & Recover: 4 Capsules
- Ashwagandha: 150mg
- N2 Gaurd: 7 capsules
- Vardenafil/Tadlafil: 5mg Sublingual
- Aspirin: 81mg
- Protein: 225
- Carbs: 220
- Fats: 65
- 126oz
- Coffees: 2
- Nicotine Pouches: 2
Blood pressure came in a bit on the higher end of my normal range today - nothing alarming, but I've noticed a few random spikes popping up here and there. Going to start keeping a closer eye on it and see if I can tie it back to anything specific. On the flip side, sleep was dialed in. Deep, uninterrupted, and I woke up feeling fully recharged and ready to put in work on a push day.
Another solid session at the new gym, and I'm still like a kid in a candy store with the sheer variety of equipment. Theres just so much to explore. Going to make a conscious effort to note the specific brands and machines I use, because this place is stacked with pieces you just don't see in the corporate gyms. Highlight of the lift was easily the vintage Nautilus bench fly - and absolute relic. The weight stack isn't even numbered, its labeled in letters! Never have seen that before.
Beyond that, pretty uneventful day in the best way possible. Spent the rest of it laid back around the house, catching up on my shows, and just decompressing. Every now and then its nice to have a day where nothing is pulling at your attention - no obligations, no noise. Just time to reset and enjoy a bit of quiet.
and bp can go up and down have you been doing regular measuring?
@catdadironman great job on this update man. I'm glad to see your vices are dropping, just to coffee and two nicotine. Hopefully you can get that down to zero soon.
Split Day: Push
Incline Chest Press
Machine: Magnum Plate Loaded
Flat Chest Press
- 90 x 12
- 140 x 10
- 180 x 9
- 230 x 8
Machine: Mega Mass Plate Loaded
Fly's
- 180 x 8
- 180 x 8
- 180 x 7
- 200 x 6
Machine: Nautilus Bench Fly
Shoulder Press
- Pin F x 9
- Pin I x 8
- Pin I x 8
- Pin K x 7
Machine: Arsenal Plate Loaded
Lateral Raises
- 90 x 9
- 140 x 7
- 140 x 7
- 160 x 6
Machine: Mega Mass Standing
Reverse Fly's
- 26 x 8
- 26 x 7
- 26 x 7
- 26 x 6
Cables
Tricep Extensions
- 12.5 x 9
- 12.5 x 8
- 12.5 x 7
- 12.5 x 7
Machine: Hammer Strength MTS
- 40's x 12
- 60s x 8
- 60s x 7
- 60s x 7
- @US-pharmacies Sustanon: 400mg/Week
- 133mg Mon/Wed/Fri
- @US-pharmacies Equipoise: 200mg/Week
- 66mg Mon/Wed/Fri
- @US-pharmacies Anavar
- 20mg sublingual pre-workout
- @US-pharmacies Proviron
- 25mg Daily
- Reta: 3mg/week
- 1.5mg Sun/Thu
- Weight: 172
- Body Fat %: 5.3
- Hematocrit: 45
- Hemoglobin: 15.5
- Sleep Length: 8hrs 7mins
- Sleep Quality: Good
- Blood Pressure: 124/72
- HRV: 41
- RHR: 63
- Transparent Labs Hydrate Forumla: 1 Scoop
- Creatine HCL: 5g
- Transparent Labs Krill Oil: 2 Capsules
- Transparent Labs Multi Vitamin: 4 Capsules
- Zinc Citrate: 30mg
- B12: 1mg
- Transparent Labs Sleep & Recover: 4 Capsules
- Ashwagandha: 150mg
- N2 Gaurd: 7 capsules
- Vardenafil/Tadlafil: 5mg Sublingual
- Aspirin: 81mg
- Protein: 225
- Carbs: 220
- Fats: 65
- 126oz
- Coffees: 2
- Nicotine Pouches: 2
Blood pressure came in a bit on the higher end of my normal range today - nothing alarming, but I've noticed a few random spikes popping up here and there. Going to start keeping a closer eye on it and see if I can tie it back to anything specific. On the flip side, sleep was dialed in. Deep, uninterrupted, and I woke up feeling fully recharged and ready to put in work on a push day.
Another solid session at the new gym, and I'm still like a kid in a candy store with the sheer variety of equipment. Theres just so much to explore. Going to make a conscious effort to note the specific brands and machines I use, because this place is stacked with pieces you just don't see in the corporate gyms. Highlight of the lift was easily the vintage Nautilus bench fly - and absolute relic. The weight stack isn't even numbered, its labeled in letters! Never have seen that before.
Beyond that, pretty uneventful day in the best way possible. Spent the rest of it laid back around the house, catching up on my shows, and just decompressing. Every now and then its nice to have a day where nothing is pulling at your attention - no obligations, no noise. Just time to reset and enjoy a bit of quiet.
Bros, hell yeah, good job on this! I like that your blood pressure is a little bit high but it's back to normal. That's good that you are taking it seriously. @catdadironman
Split Day: Push
Incline Chest Press
Machine: Magnum Plate Loaded
Flat Chest Press
- 90 x 12
- 140 x 10
- 180 x 9
- 230 x 8
Machine: Mega Mass Plate Loaded
Fly's
- 180 x 8
- 180 x 8
- 180 x 7
- 200 x 6
Machine: Nautilus Bench Fly
Shoulder Press
- Pin F x 9
- Pin I x 8
- Pin I x 8
- Pin K x 7
Machine: Arsenal Plate Loaded
Lateral Raises
- 90 x 9
- 140 x 7
- 140 x 7
- 160 x 6
Machine: Mega Mass Standing
Reverse Fly's
- 26 x 8
- 26 x 7
- 26 x 7
- 26 x 6
Cables
Tricep Extensions
- 12.5 x 9
- 12.5 x 8
- 12.5 x 7
- 12.5 x 7
Machine: Hammer Strength MTS
- 40's x 12
- 60s x 8
- 60s x 7
- 60s x 7
- @US-pharmacies Sustanon: 400mg/Week
- 133mg Mon/Wed/Fri
- @US-pharmacies Equipoise: 200mg/Week
- 66mg Mon/Wed/Fri
- @US-pharmacies Anavar
- 20mg sublingual pre-workout
- @US-pharmacies Proviron
- 25mg Daily
- Reta: 3mg/week
- 1.5mg Sun/Thu
- Weight: 172
- Body Fat %: 5.3
- Hematocrit: 45
- Hemoglobin: 15.5
- Sleep Length: 8hrs 7mins
- Sleep Quality: Good
- Blood Pressure: 124/72
- HRV: 41
- RHR: 63
- Transparent Labs Hydrate Forumla: 1 Scoop
- Creatine HCL: 5g
- Transparent Labs Krill Oil: 2 Capsules
- Transparent Labs Multi Vitamin: 4 Capsules
- Zinc Citrate: 30mg
- B12: 1mg
- Transparent Labs Sleep & Recover: 4 Capsules
- Ashwagandha: 150mg
- N2 Gaurd: 7 capsules
- Vardenafil/Tadlafil: 5mg Sublingual
- Aspirin: 81mg
- Protein: 225
- Carbs: 220
- Fats: 65
- 126oz
- Coffees: 2
- Nicotine Pouches: 2
Blood pressure came in a bit on the higher end of my normal range today - nothing alarming, but I've noticed a few random spikes popping up here and there. Going to start keeping a closer eye on it and see if I can tie it back to anything specific. On the flip side, sleep was dialed in. Deep, uninterrupted, and I woke up feeling fully recharged and ready to put in work on a push day.
Another solid session at the new gym, and I'm still like a kid in a candy store with the sheer variety of equipment. Theres just so much to explore. Going to make a conscious effort to note the specific brands and machines I use, because this place is stacked with pieces you just don't see in the corporate gyms. Highlight of the lift was easily the vintage Nautilus bench fly - and absolute relic. The weight stack isn't even numbered, its labeled in letters! Never have seen that before.
Beyond that, pretty uneventful day in the best way possible. Spent the rest of it laid back around the house, catching up on my shows, and just decompressing. Every now and then its nice to have a day where nothing is pulling at your attention - no obligations, no noise. Just time to reset and enjoy a bit of quiet.
good 230 on the incline
Yes, man addictions are a huge problem. I always tell people don’t start them in the first place.
Proud of you bro. This is an excellent job. @catdadironman I like how you list out the metrics that you're putting together.
Split Day: Push
Incline Chest Press
Machine: Magnum Plate Loaded
Flat Chest Press
- 90 x 12
- 140 x 10
- 180 x 9
- 230 x 8
Machine: Mega Mass Plate Loaded
Fly's
- 180 x 8
- 180 x 8
- 180 x 7
- 200 x 6
Machine: Nautilus Bench Fly
Shoulder Press
- Pin F x 9
- Pin I x 8
- Pin I x 8
- Pin K x 7
Machine: Arsenal Plate Loaded
Lateral Raises
- 90 x 9
- 140 x 7
- 140 x 7
- 160 x 6
Machine: Mega Mass Standing
Reverse Fly's
- 26 x 8
- 26 x 7
- 26 x 7
- 26 x 6
Cables
Tricep Extensions
- 12.5 x 9
- 12.5 x 8
- 12.5 x 7
- 12.5 x 7
Machine: Hammer Strength MTS
- 40's x 12
- 60s x 8
- 60s x 7
- 60s x 7
- @US-pharmacies Sustanon: 400mg/Week
- 133mg Mon/Wed/Fri
- @US-pharmacies Equipoise: 200mg/Week
- 66mg Mon/Wed/Fri
- @US-pharmacies Anavar
- 20mg sublingual pre-workout
- @US-pharmacies Proviron
- 25mg Daily
- Reta: 3mg/week
- 1.5mg Sun/Thu
- Weight: 172
- Body Fat %: 5.3
- Hematocrit: 45
- Hemoglobin: 15.5
- Sleep Length: 8hrs 7mins
- Sleep Quality: Good
- Blood Pressure: 124/72
- HRV: 41
- RHR: 63
- Transparent Labs Hydrate Forumla: 1 Scoop
- Creatine HCL: 5g
- Transparent Labs Krill Oil: 2 Capsules
- Transparent Labs Multi Vitamin: 4 Capsules
- Zinc Citrate: 30mg
- B12: 1mg
- Transparent Labs Sleep & Recover: 4 Capsules
- Ashwagandha: 150mg
- N2 Gaurd: 7 capsules
- Vardenafil/Tadlafil: 5mg Sublingual
- Aspirin: 81mg
- Protein: 225
- Carbs: 220
- Fats: 65
- 126oz
- Coffees: 2
- Nicotine Pouches: 2
Blood pressure came in a bit on the higher end of my normal range today - nothing alarming, but I've noticed a few random spikes popping up here and there. Going to start keeping a closer eye on it and see if I can tie it back to anything specific. On the flip side, sleep was dialed in. Deep, uninterrupted, and I woke up feeling fully recharged and ready to put in work on a push day.
Another solid session at the new gym, and I'm still like a kid in a candy store with the sheer variety of equipment. Theres just so much to explore. Going to make a conscious effort to note the specific brands and machines I use, because this place is stacked with pieces you just don't see in the corporate gyms. Highlight of the lift was easily the vintage Nautilus bench fly - and absolute relic. The weight stack isn't even numbered, its labeled in letters! Never have seen that before.
Beyond that, pretty uneventful day in the best way possible. Spent the rest of it laid back around the house, catching up on my shows, and just decompressing. Every now and then its nice to have a day where nothing is pulling at your attention - no obligations, no noise. Just time to reset and enjoy a bit of quiet.
@catdadironman sorry to hear about the blood pressure issue. Sometimes you'll get a spike and then sometimes we'll come back to earth. Hopefully it's not anything serious.
Split Day: Push
Incline Chest Press
Machine: Magnum Plate Loaded
Flat Chest Press
- 90 x 12
- 140 x 10
- 180 x 9
- 230 x 8
Machine: Mega Mass Plate Loaded
Fly's
- 180 x 8
- 180 x 8
- 180 x 7
- 200 x 6
Machine: Nautilus Bench Fly
Shoulder Press
- Pin F x 9
- Pin I x 8
- Pin I x 8
- Pin K x 7
Machine: Arsenal Plate Loaded
Lateral Raises
- 90 x 9
- 140 x 7
- 140 x 7
- 160 x 6
Machine: Mega Mass Standing
Reverse Fly's
- 26 x 8
- 26 x 7
- 26 x 7
- 26 x 6
Cables
Tricep Extensions
- 12.5 x 9
- 12.5 x 8
- 12.5 x 7
- 12.5 x 7
Machine: Hammer Strength MTS
- 40's x 12
- 60s x 8
- 60s x 7
- 60s x 7
- @US-pharmacies Sustanon: 400mg/Week
- 133mg Mon/Wed/Fri
- @US-pharmacies Equipoise: 200mg/Week
- 66mg Mon/Wed/Fri
- @US-pharmacies Anavar
- 20mg sublingual pre-workout
- @US-pharmacies Proviron
- 25mg Daily
- Reta: 3mg/week
- 1.5mg Sun/Thu
- Weight: 172
- Body Fat %: 5.3
- Hematocrit: 45
- Hemoglobin: 15.5
- Sleep Length: 8hrs 7mins
- Sleep Quality: Good
- Blood Pressure: 124/72
- HRV: 41
- RHR: 63
- Transparent Labs Hydrate Forumla: 1 Scoop
- Creatine HCL: 5g
- Transparent Labs Krill Oil: 2 Capsules
- Transparent Labs Multi Vitamin: 4 Capsules
- Zinc Citrate: 30mg
- B12: 1mg
- Transparent Labs Sleep & Recover: 4 Capsules
- Ashwagandha: 150mg
- N2 Gaurd: 7 capsules
- Vardenafil/Tadlafil: 5mg Sublingual
- Aspirin: 81mg
- Protein: 225
- Carbs: 220
- Fats: 65
- 126oz
- Coffees: 2
- Nicotine Pouches: 2
Blood pressure came in a bit on the higher end of my normal range today - nothing alarming, but I've noticed a few random spikes popping up here and there. Going to start keeping a closer eye on it and see if I can tie it back to anything specific. On the flip side, sleep was dialed in. Deep, uninterrupted, and I woke up feeling fully recharged and ready to put in work on a push day.
Another solid session at the new gym, and I'm still like a kid in a candy store with the sheer variety of equipment. Theres just so much to explore. Going to make a conscious effort to note the specific brands and machines I use, because this place is stacked with pieces you just don't see in the corporate gyms. Highlight of the lift was easily the vintage Nautilus bench fly - and absolute relic. The weight stack isn't even numbered, its labeled in letters! Never have seen that before.
Beyond that, pretty uneventful day in the best way possible. Spent the rest of it laid back around the house, catching up on my shows, and just decompressing. Every now and then its nice to have a day where nothing is pulling at your attention - no obligations, no noise. Just time to reset and enjoy a bit of quiet.
Definitely keep an eye on the blood pressure just so you see where things are. Quitting the nicotine and the coffee will definitely go a long way to getting your blood pressure back where it should be. @catdadironman
Split Day: Push
Incline Chest Press
Machine: Magnum Plate Loaded
Flat Chest Press
- 90 x 12
- 140 x 10
- 180 x 9
- 230 x 8
Machine: Mega Mass Plate Loaded
Fly's
- 180 x 8
- 180 x 8
- 180 x 7
- 200 x 6
Machine: Nautilus Bench Fly
Shoulder Press
- Pin F x 9
- Pin I x 8
- Pin I x 8
- Pin K x 7
Machine: Arsenal Plate Loaded
Lateral Raises
- 90 x 9
- 140 x 7
- 140 x 7
- 160 x 6
Machine: Mega Mass Standing
Reverse Fly's
- 26 x 8
- 26 x 7
- 26 x 7
- 26 x 6
Cables
Tricep Extensions
- 12.5 x 9
- 12.5 x 8
- 12.5 x 7
- 12.5 x 7
Machine: Hammer Strength MTS
- 40's x 12
- 60s x 8
- 60s x 7
- 60s x 7
- @US-pharmacies Sustanon: 400mg/Week
- 133mg Mon/Wed/Fri
- @US-pharmacies Equipoise: 200mg/Week
- 66mg Mon/Wed/Fri
- @US-pharmacies Anavar
- 20mg sublingual pre-workout
- @US-pharmacies Proviron
- 25mg Daily
- Reta: 3mg/week
- 1.5mg Sun/Thu
- Weight: 172
- Body Fat %: 5.3
- Hematocrit: 45
- Hemoglobin: 15.5
- Sleep Length: 8hrs 7mins
- Sleep Quality: Good
- Blood Pressure: 124/72
- HRV: 41
- RHR: 63
- Transparent Labs Hydrate Forumla: 1 Scoop
- Creatine HCL: 5g
- Transparent Labs Krill Oil: 2 Capsules
- Transparent Labs Multi Vitamin: 4 Capsules
- Zinc Citrate: 30mg
- B12: 1mg
- Transparent Labs Sleep & Recover: 4 Capsules
- Ashwagandha: 150mg
- N2 Gaurd: 7 capsules
- Vardenafil/Tadlafil: 5mg Sublingual
- Aspirin: 81mg
- Protein: 225
- Carbs: 220
- Fats: 65
- 126oz
- Coffees: 2
- Nicotine Pouches: 2
Blood pressure came in a bit on the higher end of my normal range today - nothing alarming, but I've noticed a few random spikes popping up here and there. Going to start keeping a closer eye on it and see if I can tie it back to anything specific. On the flip side, sleep was dialed in. Deep, uninterrupted, and I woke up feeling fully recharged and ready to put in work on a push day.
Another solid session at the new gym, and I'm still like a kid in a candy store with the sheer variety of equipment. Theres just so much to explore. Going to make a conscious effort to note the specific brands and machines I use, because this place is stacked with pieces you just don't see in the corporate gyms. Highlight of the lift was easily the vintage Nautilus bench fly - and absolute relic. The weight stack isn't even numbered, its labeled in letters! Never have seen that before.
Beyond that, pretty uneventful day in the best way possible. Spent the rest of it laid back around the house, catching up on my shows, and just decompressing. Every now and then its nice to have a day where nothing is pulling at your attention - no obligations, no noise. Just time to reset and enjoy a bit of quiet.
WORKOUT METRICS/STATS/NUTRITION Current Compounds: Weekly Health Metrics (Measured Sundays): Daily Health Metrics: AM Supplements: PM Supplements: Daily Cycle Support: Macros:Water Intake: Vice Count: Thoughts/Reflections:
super vascular and ripped
Split Day: Pull
Lat Pull Downs
Grip: Close/Reverse
Machine: Mega Mass Plate Loaded
90 x 12
140 x 10
180 x 7
180 x 6
Lat Pullover
Machine: Vintage Nautilus
100 x 12
150 x 10
180 x 8
180 x 8
Mid Rows
Machine: Magnum Biangular Plate Loaded
90 x 10
140 x 8
180 x 7
180 x 8
Individual Low Rows
Machine: Hammer Strength
70s x 9
100s x 7
100s x 7
100s x 6
Preacher Curls
Machine: Magnum
60 x 12
100 x 9
100 x 7
100 x 7
Individual Curls
Machine: Cybex
45s x 9
45s x 7
45s x 7
45s x 6
Shrugs
Dumbbells
65s x 12
100s x 10
100s x 8
100s x 7
Crunches
Machine: Hammer Strength MTS
60 x 15
60 x 12
80 x 9
80 x 8
Leg Raises
Roman Chair
BW x 11
BW x 9
BW x 8
BW x 7
- @US-pharmacies Sustanon: 400mg/Week
- 133mg Mon/Wed/Fri
- @US-pharmacies Equipoise: 200mg/Week
- 66mg Mon/Wed/Fri
- @US-pharmacies Anavar
- 20mg sublingual pre-workout
- @US-pharmacies Proviron
- 25mg Daily
- Reta: 3mg/week
- 1.5mg Sun/Thu
- Weight: 172
- Body Fat %: 5.3
- Hematocrit: 45
- Hemoglobin: 15.5
- Sleep Length: 8hrs 5mins
- Sleep Quality: Good
- Blood Pressure: 117/65
- HRV: 42
- RHR: 62
- Transparent Labs Hydrate Forumla: 1 Scoop
- Creatine HCL: 5g
- Transparent Labs Krill Oil: 2 Capsules
- Transparent Labs Multi Vitamin: 4 Capsules
- Zinc Citrate: 30mg
- B12: 1mg
- Transparent Labs Sleep & Recover: 4 Capsules
- Ashwagandha: 150mg
- N2 Gaurd: 7 capsules
- Vardenafil/Tadlafil: 5mg Sublingual
- Aspirin: 81mg
- Protein: 225
- Carbs: 220
- Fats: 65
- 128oz
- Coffees: 2
- Nicotine Pouches: 2
Solid workout again today - the new gym keeps reinforcing that adding another gym membership was the right call.
Standout of the day, without question, was the vintage lat pullover machine. Absolute gem. Locks you in and forces the lats to do the work with zero room for cheating. I get it now....there is a reason the great Yates swore by this movement.
Otherwise, pretty laid back day again. I finally got back around to reactivating my tanning membership. Felt good stepping back into that little "summer time machine" - definitely overdue. The pale Midwest winter look has overstayed its welcome, and with the weather finally starting to turn, its time to bring some color back and look the part again.
View attachment 224162View attachment 224163
amazing look! 180 on lat pull overs a win!
Beast!! Smoking hot workout!! Great back burn!! Lets fucking go!!
Split Day: Pull
Lat Pull Downs
Grip: Close/Reverse
Machine: Mega Mass Plate Loaded
90 x 12
140 x 10
180 x 7
180 x 6
Lat Pullover
Machine: Vintage Nautilus
100 x 12
150 x 10
180 x 8
180 x 8
Mid Rows
Machine: Magnum Biangular Plate Loaded
90 x 10
140 x 8
180 x 7
180 x 8
Individual Low Rows
Machine: Hammer Strength
70s x 9
100s x 7
100s x 7
100s x 6
Preacher Curls
Machine: Magnum
60 x 12
100 x 9
100 x 7
100 x 7
Individual Curls
Machine: Cybex
45s x 9
45s x 7
45s x 7
45s x 6
Shrugs
Dumbbells
65s x 12
100s x 10
100s x 8
100s x 7
Crunches
Machine: Hammer Strength MTS
60 x 15
60 x 12
80 x 9
80 x 8
Leg Raises
Roman Chair
BW x 11
BW x 9
BW x 8
BW x 7
- @US-pharmacies Sustanon: 400mg/Week
- 133mg Mon/Wed/Fri
- @US-pharmacies Equipoise: 200mg/Week
- 66mg Mon/Wed/Fri
- @US-pharmacies Anavar
- 20mg sublingual pre-workout
- @US-pharmacies Proviron
- 25mg Daily
- Reta: 3mg/week
- 1.5mg Sun/Thu
- Weight: 172
- Body Fat %: 5.3
- Hematocrit: 45
- Hemoglobin: 15.5
- Sleep Length: 8hrs 5mins
- Sleep Quality: Good
- Blood Pressure: 117/65
- HRV: 42
- RHR: 62
- Transparent Labs Hydrate Forumla: 1 Scoop
- Creatine HCL: 5g
- Transparent Labs Krill Oil: 2 Capsules
- Transparent Labs Multi Vitamin: 4 Capsules
- Zinc Citrate: 30mg
- B12: 1mg
- Transparent Labs Sleep & Recover: 4 Capsules
- Ashwagandha: 150mg
- N2 Gaurd: 7 capsules
- Vardenafil/Tadlafil: 5mg Sublingual
- Aspirin: 81mg
- Protein: 225
- Carbs: 220
- Fats: 65
- 128oz
- Coffees: 2
- Nicotine Pouches: 2
Solid workout again today - the new gym keeps reinforcing that adding another gym membership was the right call.
Standout of the day, without question, was the vintage lat pullover machine. Absolute gem. Locks you in and forces the lats to do the work with zero room for cheating. I get it now....there is a reason the great Yates swore by this movement.
Otherwise, pretty laid back day again. I finally got back around to reactivating my tanning membership. Felt good stepping back into that little "summer time machine". Definitely overdue - the pale Midwest winter look has overstayed its welcome. With the weather finally starting to turn, it's time to bring some color back and look the part again.
View attachment 224162View attachment 224163
Bro those arms are f*cking deadly!!! You look a hell of a lot bigger than 172lbs.
Split Day: Pull
Lat Pull Downs
Grip: Close/Reverse
Machine: Mega Mass Plate Loaded
90 x 12
140 x 10
180 x 7
180 x 6
Lat Pullover
Machine: Vintage Nautilus
100 x 12
150 x 10
180 x 8
180 x 8
Mid Rows
Machine: Magnum Biangular Plate Loaded
90 x 10
140 x 8
180 x 7
180 x 8
Individual Low Rows
Machine: Hammer Strength
70s x 9
100s x 7
100s x 7
100s x 6
Preacher Curls
Machine: Magnum
60 x 12
100 x 9
100 x 7
100 x 7
Individual Curls
Machine: Cybex
45s x 9
45s x 7
45s x 7
45s x 6
Shrugs
Dumbbells
65s x 12
100s x 10
100s x 8
100s x 7
Crunches
Machine: Hammer Strength MTS
60 x 15
60 x 12
80 x 9
80 x 8
Leg Raises
Roman Chair
BW x 11
BW x 9
BW x 8
BW x 7
- @US-pharmacies Sustanon: 400mg/Week
- 133mg Mon/Wed/Fri
- @US-pharmacies Equipoise: 200mg/Week
- 66mg Mon/Wed/Fri
- @US-pharmacies Anavar
- 20mg sublingual pre-workout
- @US-pharmacies Proviron
- 25mg Daily
- Reta: 3mg/week
- 1.5mg Sun/Thu
- Weight: 172
- Body Fat %: 5.3
- Hematocrit: 45
- Hemoglobin: 15.5
- Sleep Length: 8hrs 5mins
- Sleep Quality: Good
- Blood Pressure: 117/65
- HRV: 42
- RHR: 62
- Transparent Labs Hydrate Forumla: 1 Scoop
- Creatine HCL: 5g
- Transparent Labs Krill Oil: 2 Capsules
- Transparent Labs Multi Vitamin: 4 Capsules
- Zinc Citrate: 30mg
- B12: 1mg
- Transparent Labs Sleep & Recover: 4 Capsules
- Ashwagandha: 150mg
- N2 Gaurd: 7 capsules
- Vardenafil/Tadlafil: 5mg Sublingual
- Aspirin: 81mg
- Protein: 225
- Carbs: 220
- Fats: 65
- 128oz
- Coffees: 2
- Nicotine Pouches: 2
Solid workout again today - the new gym keeps reinforcing that adding another gym membership was the right call.
Standout of the day, without question, was the vintage lat pullover machine. Absolute gem. Locks you in and forces the lats to do the work with zero room for cheating. I get it now....there is a reason the great Yates swore by this movement.
Otherwise, pretty laid back day again. I finally got back around to reactivating my tanning membership. Felt good stepping back into that little "summer time machine". Definitely overdue - the pale Midwest winter look has overstayed its welcome. With the weather finally starting to turn, it's time to bring some color back and look the part again.
View attachment 224162View attachment 224163
Haha yes bro!! Pain makes me giggle (for real).
This is awesome bro let's keep this going. No rush but we'll get it cut in half again.
Ha... I happen to agree but some don't give a sh*t and would rather stroke out anyway.
See below... this is your first 'real' cycle so we're learning as we go
Anavar is my fave oral but it can temporarily spike BP and this could be your culprit. It's nothing to worry about and is acute only. Check BP about 3 hours after your anavar vs. on a rest day at a calm time and you'll see.
I'm thinking (not specifically for this exercise but) since this was your last lat exercise you could finish hard with a 5th insta-dropset here and do an AMRAP using 60 to finish off and cook your lats
) - and they are always within a point or two of the morning reading.
Yes you are!!
That's a good idea man. I honestly don't do that but you are dedicated.
EVO family is definitely proud.
That is smart. I'm glad that you are taking care of yourself.
Bros, pumping that iron gets you far.
WORKOUT METRICS/STATS/NUTRITION Current Compounds: Weekly Health Metrics (Measured Sundays): Daily Health Metrics: AM Supplements: PM Supplements: Daily Cycle Support: Macros:Water Intake: Vice Count: Thoughts/Reflections:
clean rest day enjoy
Split Day: Rest
- @US-pharmacies Sustanon: 400mg/Week
- 133mg Mon/Wed/Fri
- @US-pharmacies Equipoise: 200mg/Week
- 66mg Mon/Wed/Fri
- @US-pharmacies Anavar
- 20mg sublingual pre-workout
- @US-pharmacies Proviron
- 25mg Daily
- Reta: 3mg/week
- 1.5mg Sun/Thu
- Weight: 172
- Body Fat %: 5.3
- Hematocrit: 45
- Hemoglobin: 15.5
- Sleep Length: 8hrs 10mins
- Sleep Quality: Good
- Blood Pressure: 119/67
- HRV: 41
- RHR: 63
- Transparent Labs Hydrate Forumla: 1 Scoop
- Creatine HCL: 5g
- Transparent Labs Krill Oil: 2 Capsules
- Transparent Labs Multi Vitamin: 4 Capsules
- Zinc Citrate: 30mg
- B12: 1mg
- Transparent Labs Sleep & Recover: 4 Capsules
- Ashwagandha: 150mg
- N2 Gaurd: 7 capsules
- Vardenafil/Tadlafil: 5mg Sublingual
- Aspirin: 81mg
- Protein: 220
- Carbs: 230
- Fats: 75
- 120oz
- Coffees: 2
- Nicotine Pouches: 2
Was busy with family obligations all day, and just got home. Its well past my usual pre sleep wind down time - so todays update is just the stats.
And a reminder that the @US-pharmacies May Day sale end soon! Make sure to stock up on great compounds at amazing prices!
View attachment 224584
@catdadironman Great update right here!
Split Day: Push
Incline Chest Press
Machine: Magnum Plate Loaded
Flat Chest Press
- 90 x 12
- 140 x 10
- 180 x 9
- 230 x 8
Machine: Mega Mass Plate Loaded
Fly's
- 180 x 8
- 180 x 8
- 180 x 7
- 200 x 6
Machine: Nautilus Bench Fly
Shoulder Press
- Pin F x 9
- Pin I x 8
- Pin I x 8
- Pin K x 7
Machine: Arsenal Plate Loaded
Lateral Raises
- 90 x 9
- 140 x 7
- 140 x 7
- 160 x 6
Machine: Mega Mass Standing
Reverse Fly's
- 26 x 8
- 26 x 7
- 26 x 7
- 26 x 6
Cables
Tricep Extensions
- 12.5 x 9
- 12.5 x 8
- 12.5 x 7
- 12.5 x 7
Machine: Hammer Strength MTS
- 40's x 12
- 60s x 8
- 60s x 7
- 60s x 7
- @US-pharmacies Sustanon: 400mg/Week
- 133mg Mon/Wed/Fri
- @US-pharmacies Equipoise: 200mg/Week
- 66mg Mon/Wed/Fri
- @US-pharmacies Anavar
- 20mg sublingual pre-workout
- @US-pharmacies Proviron
- 25mg Daily
- Reta: 3mg/week
- 1.5mg Sun/Thu
- Weight: 172
- Body Fat %: 5.3
- Hematocrit: 45
- Hemoglobin: 15.5
- Sleep Length: 8hrs 7mins
- Sleep Quality: Good
- Blood Pressure: 124/72
- HRV: 41
- RHR: 63
- Transparent Labs Hydrate Forumla: 1 Scoop
- Creatine HCL: 5g
- Transparent Labs Krill Oil: 2 Capsules
- Transparent Labs Multi Vitamin: 4 Capsules
- Zinc Citrate: 30mg
- B12: 1mg
- Transparent Labs Sleep & Recover: 4 Capsules
- Ashwagandha: 150mg
- N2 Gaurd: 7 capsules
- Vardenafil/Tadlafil: 5mg Sublingual
- Aspirin: 81mg
- Protein: 225
- Carbs: 220
- Fats: 65
- 126oz
- Coffees: 2
- Nicotine Pouches: 2
Blood pressure came in a bit on the higher end of my normal range today - nothing alarming, but I've noticed a few random spikes popping up here and there. Going to start keeping a closer eye on it and see if I can tie it back to anything specific. On the flip side, sleep was dialed in. Deep, uninterrupted, and I woke up feeling fully recharged and ready to put in work on a push day.
Another solid session at the new gym, and I'm still like a kid in a candy store with the sheer variety of equipment. Theres just so much to explore. Going to make a conscious effort to note the specific brands and machines I use, because this place is stacked with pieces you just don't see in the corporate gyms. Highlight of the lift was easily the vintage Nautilus bench fly - and absolute relic. The weight stack isn't even numbered, its labeled in letters! Never have seen that before.
Beyond that, pretty uneventful day in the best way possible. Spent the rest of it laid back around the house, catching up on my shows, and just decompressing. Every now and then its nice to have a day where nothing is pulling at your attention - no obligations, no noise. Just time to reset and enjoy a bit of quiet.
Rest days are great!! Enjoy the day Cat Man!!
Split Day: Rest
- @US-pharmacies Sustanon: 400mg/Week
- 133mg Mon/Wed/Fri
- @US-pharmacies Equipoise: 200mg/Week
- 66mg Mon/Wed/Fri
- @US-pharmacies Anavar
- 20mg sublingual pre-workout
- @US-pharmacies Proviron
- 25mg Daily
- Reta: 3mg/week
- 1.5mg Sun/Thu
- Weight: 172
- Body Fat %: 5.3
- Hematocrit: 45
- Hemoglobin: 15.5
- Sleep Length: 8hrs 10mins
- Sleep Quality: Good
- Blood Pressure: 119/67
- HRV: 41
- RHR: 63
- Transparent Labs Hydrate Forumla: 1 Scoop
- Creatine HCL: 5g
- Transparent Labs Krill Oil: 2 Capsules
- Transparent Labs Multi Vitamin: 4 Capsules
- Zinc Citrate: 30mg
- B12: 1mg
- Transparent Labs Sleep & Recover: 4 Capsules
- Ashwagandha: 150mg
- N2 Gaurd: 7 capsules
- Vardenafil/Tadlafil: 5mg Sublingual
- Aspirin: 81mg
- Protein: 220
- Carbs: 230
- Fats: 75
- 120oz
- Coffees: 2
- Nicotine Pouches: 2
Was busy with family obligations all day, and just got home. Its well past my usual pre sleep wind down time - so todays update is just the stats.
And a reminder that the @US-pharmacies May Day sale end soon! Make sure to stock up on great compounds at amazing prices!
View attachment 224584
@catdadironman great work man. The updates are on point
Split Day: Push
Incline Chest Press
Machine: Magnum Plate Loaded
Flat Chest Press
- 90 x 12
- 140 x 10
- 180 x 9
- 230 x 8
Machine: Mega Mass Plate Loaded
Fly's
- 180 x 8
- 180 x 8
- 180 x 7
- 200 x 6
Machine: Nautilus Bench Fly
Shoulder Press
- Pin F x 9
- Pin I x 8
- Pin I x 8
- Pin K x 7
Machine: Arsenal Plate Loaded
Lateral Raises
- 90 x 9
- 140 x 7
- 140 x 7
- 160 x 6
Machine: Mega Mass Standing
Reverse Fly's
- 26 x 8
- 26 x 7
- 26 x 7
- 26 x 6
Cables
Tricep Extensions
- 12.5 x 9
- 12.5 x 8
- 12.5 x 7
- 12.5 x 7
Machine: Hammer Strength MTS
- 40's x 12
- 60s x 8
- 60s x 7
- 60s x 7
- @US-pharmacies Sustanon: 400mg/Week
- 133mg Mon/Wed/Fri
- @US-pharmacies Equipoise: 200mg/Week
- 66mg Mon/Wed/Fri
- @US-pharmacies Anavar
- 20mg sublingual pre-workout
- @US-pharmacies Proviron
- 25mg Daily
- Reta: 3mg/week
- 1.5mg Sun/Thu
- Weight: 172
- Body Fat %: 5.3
- Hematocrit: 45
- Hemoglobin: 15.5
- Sleep Length: 8hrs 7mins
- Sleep Quality: Good
- Blood Pressure: 124/72
- HRV: 41
- RHR: 63
- Transparent Labs Hydrate Forumla: 1 Scoop
- Creatine HCL: 5g
- Transparent Labs Krill Oil: 2 Capsules
- Transparent Labs Multi Vitamin: 4 Capsules
- Zinc Citrate: 30mg
- B12: 1mg
- Transparent Labs Sleep & Recover: 4 Capsules
- Ashwagandha: 150mg
- N2 Gaurd: 7 capsules
- Vardenafil/Tadlafil: 5mg Sublingual
- Aspirin: 81mg
- Protein: 225
- Carbs: 220
- Fats: 65
- 126oz
- Coffees: 2
- Nicotine Pouches: 2
Blood pressure came in a bit on the higher end of my normal range today - nothing alarming, but I've noticed a few random spikes popping up here and there. Going to start keeping a closer eye on it and see if I can tie it back to anything specific. On the flip side, sleep was dialed in. Deep, uninterrupted, and I woke up feeling fully recharged and ready to put in work on a push day.
Another solid session at the new gym, and I'm still like a kid in a candy store with the sheer variety of equipment. Theres just so much to explore. Going to make a conscious effort to note the specific brands and machines I use, because this place is stacked with pieces you just don't see in the corporate gyms. Highlight of the lift was easily the vintage Nautilus bench fly - and absolute relic. The weight stack isn't even numbered, its labeled in letters! Never have seen that before.
Beyond that, pretty uneventful day in the best way possible. Spent the rest of it laid back around the house, catching up on my shows, and just decompressing. Every now and then its nice to have a day where nothing is pulling at your attention - no obligations, no noise. Just time to reset and enjoy a bit of quiet.
WORKOUT METRICS/STATS/NUTRITION Current Compounds: Weekly Health Metrics (Measured Sundays): Daily Health Metrics: AM Supplements: PM Supplements: Daily Cycle Support: Macros:Water Intake: Vice Count: Thoughts/Reflections:
@catdadironman keep it up....good work.....
Split Day: Rest
- @US-pharmacies Sustanon: 400mg/Week
- 133mg Mon/Wed/Fri
- @US-pharmacies Equipoise: 200mg/Week
- 66mg Mon/Wed/Fri
- @US-pharmacies Anavar
- 20mg sublingual pre-workout
- @US-pharmacies Proviron
- 25mg Daily
- Reta: 3mg/week
- 1.5mg Sun/Thu
- Weight: 172
- Body Fat %: 5.3
- Hematocrit: 45
- Hemoglobin: 15.5
- Sleep Length: 8hrs 10mins
- Sleep Quality: Good
- Blood Pressure: 119/67
- HRV: 41
- RHR: 63
- Transparent Labs Hydrate Forumla: 1 Scoop
- Creatine HCL: 5g
- Transparent Labs Krill Oil: 2 Capsules
- Transparent Labs Multi Vitamin: 4 Capsules
- Zinc Citrate: 30mg
- B12: 1mg
- Transparent Labs Sleep & Recover: 4 Capsules
- Ashwagandha: 150mg
- N2 Gaurd: 7 capsules
- Vardenafil/Tadlafil: 5mg Sublingual
- Aspirin: 81mg
- Protein: 220
- Carbs: 230
- Fats: 75
- 120oz
- Coffees: 2
- Nicotine Pouches: 2
Was busy with family obligations all day, and just got home. Its well past my usual pre sleep wind down time - so todays update is just the stats.
And a reminder that the @US-pharmacies May Day sale end soon! Make sure to stock up on great compounds at amazing prices!
View attachment 224584
Leg day!!! Hellish leg day!! Lets fucking go!!!
Split Day: Anterior Legs/ Core
Pendulum Squat
Machine: French Fitness Plate Loaded
90 x 12
140 x 12
200 x 8
240 x 7
Hack Squat
Machine: Watson Plate Loaded
180 x 10
270 x 8
320 x 7
320 x 7
Extensions
Machine: Strive Fit Pin Selected
110 x 12
150 x 9
170 x 8
190 x 6
Hamstring Curls
Machine: Strive Fit Pin Selected
110 x 12
110 x 10
120 x 8
120 x 6
Seated Calf Raises
Machine: Bodymaster Plate Loaded
45 x 12
90 x 10
145 x 8
145 x 7
Crunches
Machine: Hammer Strength MTS
70 x 16
80 x 12
90 x 10
90 x 8
Leg Raises
Laying
BW x 10
BW x 9
BW x 7
BW x 7
- @US-pharmacies Sustanon: 400mg/Week
- 133mg Mon/Wed/Fri
- @US-pharmacies Equipoise: 200mg/Week
- 66mg Mon/Wed/Fri
- @US-pharmacies Anavar
- 20mg sublingual pre-workout
- @US-pharmacies Proviron
- 25mg Daily
- Reta: 3mg/week
- 1.5mg Sun/Thu
- Weight: 169
- Body Fat %: 5.1
- Hematocrit: 46
- Hemoglobin: 15.9
- Sleep Length: 8hrs 30mins
- Sleep Quality: Excellent
- Blood Pressure: 113/70
- HRV: 41
- RHR: 63
- Transparent Labs Hydrate Forumla: 1 Scoop
- Creatine HCL: 5g
- Transparent Labs Krill Oil: 2 Capsules
- Transparent Labs Multi Vitamin: 4 Capsules
- Zinc Citrate: 30mg
- B12: 1mg
- Transparent Labs Sleep & Recover: 4 Capsules
- Ashwagandha: 150mg
- N2 Gaurd: 7 capsules
- Vardenafil/Tadlafil: 5mg Sublingual
- Aspirin: 81mg
- Protein: 220
- Carbs: 200
- Fats: 65
- 130oz
- Coffees: 3
- Nicotine Pouches: 2
Got to bed way later than usual last night -family obligations crept into my sacred shutdown window. Apparently most people don't even think about bed until after 9pm....wild. Ended up crashing hard though and slept well past my normal wake up. Woke up feeling fully reset and ready to go punish a leg day,
Another solid session. Still working my way through all the equipment, but todays standout was the French Fitness Pendulum. The setup just locks you in - no wasted energy on balance, just pure focus on execution. Let me really hone in on form and push things in a way that felt both controlled and brutal.
View attachment 224990View attachment 224991
Sunday metrics check in - weight actually dipped a bit, which caught me off guard. Might be time to start slowly nudging calories up and see how things respond. Everything else is right where it should be though, so no red flags.
Really trying to take full advantage of the new gym, so I am going to experiment with a pre shift lift there tomorrow. Its going to be tight, about 45 minutes to knock out an upper body session and still make it to work on time. Some things are going to have to be cut out of the usual rotation to make it work, so we shall see if I can make if efficient enough to be worthwhile. Trial run mode.
big hack day
Split Day: Anterior Legs/ Core
Pendulum Squat
Machine: French Fitness Plate Loaded
90 x 12
140 x 12
200 x 8
240 x 7
Hack Squat
Machine: Watson Plate Loaded
180 x 10
270 x 8
320 x 7
320 x 7
Extensions
Machine: Strive Fit Pin Selected
110 x 12
150 x 9
170 x 8
190 x 6
Hamstring Curls
Machine: Strive Fit Pin Selected
110 x 12
110 x 10
120 x 8
120 x 6
Seated Calf Raises
Machine: Bodymaster Plate Loaded
45 x 12
90 x 10
145 x 8
145 x 7
Crunches
Machine: Hammer Strength MTS
70 x 16
80 x 12
90 x 10
90 x 8
Leg Raises
Laying
BW x 10
BW x 9
BW x 7
BW x 7
- @US-pharmacies Sustanon: 400mg/Week
- 133mg Mon/Wed/Fri
- @US-pharmacies Equipoise: 200mg/Week
- 66mg Mon/Wed/Fri
- @US-pharmacies Anavar
- 20mg sublingual pre-workout
- @US-pharmacies Proviron
- 25mg Daily
- Reta: 3mg/week
- 1.5mg Sun/Thu
- Weight: 169
- Body Fat %: 5.1
- Hematocrit: 46
- Hemoglobin: 15.9
- Sleep Length: 8hrs 30mins
- Sleep Quality: Excellent
- Blood Pressure: 113/70
- HRV: 41
- RHR: 63
- Transparent Labs Hydrate Forumla: 1 Scoop
- Creatine HCL: 5g
- Transparent Labs Krill Oil: 2 Capsules
- Transparent Labs Multi Vitamin: 4 Capsules
- Zinc Citrate: 30mg
- B12: 1mg
- Transparent Labs Sleep & Recover: 4 Capsules
- Ashwagandha: 150mg
- N2 Gaurd: 7 capsules
- Vardenafil/Tadlafil: 5mg Sublingual
- Aspirin: 81mg
- Protein: 220
- Carbs: 200
- Fats: 65
- 130oz
- Coffees: 3
- Nicotine Pouches: 2
Got to bed way later than usual last night -family obligations crept into my sacred shutdown window. Apparently most people don't even think about bed until after 9pm....wild. Ended up crashing hard though and slept well past my normal wake up. Woke up feeling fully reset and ready to go punish a leg day,
Another solid session. Still working my way through all the equipment, but todays standout was the French Fitness Pendulum. The setup just locks you in - no wasted energy on balance, just pure focus on execution. Let me really hone in on form and push things in a way that felt both controlled and brutal.
View attachment 224990View attachment 224991
Sunday metrics check in - weight actually dipped a bit, which caught me off guard. Might be time to start slowly nudging calories up and see how things respond. Everything else is right where it should be though, so no red flags.
Really trying to take full advantage of the new gym, so I am going to experiment with a pre shift lift there tomorrow. Its going to be tight, about 45 minutes to knock out an upper body session and still make it to work on time. Some things are going to have to be cut out of the usual rotation to make it work, so we shall see if I can make if efficient enough to be worthwhile. Trial run mode.
320 is huge! @catdadironman 
Sustanon is starting to kick in haha — it spares no one, and this is just the beginning
Split Day: Anterior Legs/ Core
Pendulum Squat
Machine: French Fitness Plate Loaded
90 x 12
140 x 12
200 x 8
240 x 7
Hack Squat
Machine: Watson Plate Loaded
180 x 10
270 x 8
320 x 7
320 x 7
Extensions
Machine: Strive Fit Pin Selected
110 x 12
150 x 9
170 x 8
190 x 6
Hamstring Curls
Machine: Strive Fit Pin Selected
110 x 12
110 x 10
120 x 8
120 x 6
Seated Calf Raises
Machine: Bodymaster Plate Loaded
45 x 12
90 x 10
145 x 8
145 x 7
Crunches
Machine: Hammer Strength MTS
70 x 16
80 x 12
90 x 10
90 x 8
Leg Raises
Laying
BW x 10
BW x 9
BW x 7
BW x 7
- @US-pharmacies Sustanon: 400mg/Week
- 133mg Mon/Wed/Fri
- @US-pharmacies Equipoise: 200mg/Week
- 66mg Mon/Wed/Fri
- @US-pharmacies Anavar
- 20mg sublingual pre-workout
- @US-pharmacies Proviron
- 25mg Daily
- Reta: 3mg/week
- 1.5mg Sun/Thu
- Weight: 169
- Body Fat %: 5.1
- Hematocrit: 46
- Hemoglobin: 15.9
- Sleep Length: 8hrs 30mins
- Sleep Quality: Excellent
- Blood Pressure: 113/70
- HRV: 41
- RHR: 63
- Transparent Labs Hydrate Forumla: 1 Scoop
- Creatine HCL: 5g
- Transparent Labs Krill Oil: 2 Capsules
- Transparent Labs Multi Vitamin: 4 Capsules
- Zinc Citrate: 30mg
- B12: 1mg
- Transparent Labs Sleep & Recover: 4 Capsules
- Ashwagandha: 150mg
- N2 Gaurd: 7 capsules
- Vardenafil/Tadlafil: 5mg Sublingual
- Aspirin: 81mg
- Protein: 220
- Carbs: 200
- Fats: 65
- 130oz
- Coffees: 3
- Nicotine Pouches: 2
Got to bed way later than usual last night -family obligations crept into my sacred shutdown window. Apparently most people don't even think about bed until after 9pm....wild. Ended up crashing hard though and slept well past my normal wake up. Woke up feeling fully reset and ready to go punish a leg day,
Another solid session. Still working my way through all the equipment, but todays standout was the French Fitness Pendulum. The setup just locks you in - no wasted energy on balance, just pure focus on execution. Let me really hone in on form and push things in a way that felt both controlled and brutal.
View attachment 224990View attachment 224991
Sunday metrics check in - weight actually dipped a bit, which caught me off guard. Might be time to start slowly nudging calories up and see how things respond. Everything else is right where it should be though, so no red flags.
Really trying to take full advantage of the new gym, so I am going to experiment with a pre shift lift there tomorrow. Its going to be tight, about 45 minutes to knock out an upper body session and still make it to work on time. Some things are going to have to be cut out of the usual rotation to make it work, so we shall see if I can make if efficient enough to be worthwhile. Trial run mode.
Beautiful
Sustanon is starting to kick in haha — it spares no one, and this is just the beginning
@US-pharmacies
That's a crazy ass (and heavy) leg workout bro! And BF% down by 0.1% I see... crazy!
Split Day: Anterior Legs/ Core
Pendulum Squat
Machine: French Fitness Plate Loaded
90 x 12
140 x 12
200 x 8
240 x 7
Hack Squat
Machine: Watson Plate Loaded
180 x 10
270 x 8
320 x 7
320 x 7
Extensions
Machine: Strive Fit Pin Selected
110 x 12
150 x 9
170 x 8
190 x 6
Hamstring Curls
Machine: Strive Fit Pin Selected
110 x 12
110 x 10
120 x 8
120 x 6
Seated Calf Raises
Machine: Bodymaster Plate Loaded
45 x 12
90 x 10
145 x 8
145 x 7
Crunches
Machine: Hammer Strength MTS
70 x 16
80 x 12
90 x 10
90 x 8
Leg Raises
Laying
BW x 10
BW x 9
BW x 7
BW x 7
- @US-pharmacies Sustanon: 400mg/Week
- 133mg Mon/Wed/Fri
- @US-pharmacies Equipoise: 200mg/Week
- 66mg Mon/Wed/Fri
- @US-pharmacies Anavar
- 20mg sublingual pre-workout
- @US-pharmacies Proviron
- 25mg Daily
- Reta: 3mg/week
- 1.5mg Sun/Thu
- Weight: 169
- Body Fat %: 5.1
- Hematocrit: 46
- Hemoglobin: 15.9
- Sleep Length: 8hrs 30mins
- Sleep Quality: Excellent
- Blood Pressure: 113/70
- HRV: 41
- RHR: 63
- Transparent Labs Hydrate Forumla: 1 Scoop
- Creatine HCL: 5g
- Transparent Labs Krill Oil: 2 Capsules
- Transparent Labs Multi Vitamin: 4 Capsules
- Zinc Citrate: 30mg
- B12: 1mg
- Transparent Labs Sleep & Recover: 4 Capsules
- Ashwagandha: 150mg
- N2 Gaurd: 7 capsules
- Vardenafil/Tadlafil: 5mg Sublingual
- Aspirin: 81mg
- Protein: 220
- Carbs: 200
- Fats: 65
- 130oz
- Coffees: 3
- Nicotine Pouches: 2
Got to bed way later than usual last night -family obligations crept into my sacred shutdown window. Apparently most people don't even think about bed until after 9pm....wild. Ended up crashing hard though and slept well past my normal wake up. Woke up feeling fully reset and ready to go punish a leg day,
Another solid session. Still working my way through all the equipment, but todays standout was the French Fitness Pendulum. The setup just locks you in - no wasted energy on balance, just pure focus on execution. Let me really hone in on form and push things in a way that felt both controlled and brutal.
View attachment 224990View attachment 224991
Sunday metrics check in - weight actually dipped a bit, which caught me off guard. Might be time to start slowly nudging calories up and see how things respond. Everything else is right where it should be though, so no red flags.
Really trying to take full advantage of the new gym, so I am going to experiment with a pre shift lift there tomorrow. Its going to be tight, about 45 minutes to knock out an upper body session and still make it to work on time. Some things are going to have to be cut out of the usual rotation to make it work, so we shall see if I can make if efficient enough to be worthwhile. Trial run mode.
Slam the rice bro you will be shredded!
They all be lookin'!
WORKOUT METRICS/STATS/NUTRITION Current Compounds: Weekly Health Metrics (Measured Sundays): Daily Health Metrics: AM Supplements: PM Supplements: Daily Cycle Support: Macros:Water Intake: Vice Count: Thoughts/Reflections:
WORKOUT METRICS/STATS/NUTRITION Current Compounds: Weekly Health Metrics (Measured Sundays): Daily Health Metrics: AM Supplements: PM Supplements: Daily Cycle Support: Macros:Water Intake: Vice Count: Thoughts/Reflections:
Rest rest rest!!! Lol I am beginning to love rest days
Split Day: Rest
- @US-pharmacies Sustanon: 400mg/Week
- 133mg Mon/Wed/Fri
- @US-pharmacies Equipoise: 200mg/Week
- 66mg Mon/Wed/Fri
- @US-pharmacies Anavar
- 20mg sublingual pre-workout
- @US-pharmacies Proviron
- 25mg Daily
- Reta: 3mg/week
- 1.5mg Sun/Thu
- Weight: 169
- Body Fat %: 5.1
- Hematocrit: 46
- Hemoglobin: 15.9
- Sleep Length: 7hrs 32mins
- Sleep Quality: Fair
- Blood Pressure: 117/78
- HRV: 41
- RHR: 62
- Transparent Labs Hydrate Forumla: 1 Scoop
- Creatine HCL: 5g
- Transparent Labs Krill Oil: 2 Capsules
- Transparent Labs Multi Vitamin: 4 Capsules
- Zinc Citrate: 30mg
- B12: 1mg
- Transparent Labs Sleep & Recover: 4 Capsules
- Ashwagandha: 150mg
- N2 Gaurd: 7 capsules
- Vardenafil/Tadlafil: 5mg Sublingual
- Aspirin: 81mg
- Protein: 225
- Carbs: 2220
- Fats: 65
- 132oz
- Coffees: 2
- Nicotine Pouches: 2
Solid rest day today - exactly how it should be. Everything firing on all cylinders: health metrics in check, nutrition dialed in with zero slip ups. Days like this don't feel flashy, but they are the foundation that everything else is built on.
Now its all about setting the stage for tomorrow. A deep sleep is the real goal - that's where the magic happens. If I can lock that in, leg day is going to be an absolute war zone in the best way possible.
Starting to feel things shift a bit too. Strength is climbing, pumps are fuller, and recovery has been on point. The engine is clearly revving now. Really curious to see how things evolve when the EQ start to hit. Things should get interesting fast!
140 on incline big pumping hard
Split Day: Upper
Super Set #1
Incline Chest Press
Machine: Mega Mass Plate Loaded
90 x10
140 x 7
140 x 6
140 x 6
Lat Pushover
Machine: Hammer Strength
90 x 12
140 x 10
180 x 8
180 x 8
Super Set #2
Shoulder Press
Machine: Arsenal Plate Loaded
90 x 12
140 x 7
140 x 7
140 x 7
Shrugs
Dumbbells
65s x 12
100s x 9
100s x 8
100s x 8
Super Set #3
Preacher Curls
Machine: Cybex Pin Selected
70 x 12
90 x 7
90 x 7
90 x 6
Triceps Extensions
Machine: Cybex Pin Selected
70 x 12
110 x 8
110 x 7
110 x 6
- @US-pharmacies Sustanon: 400mg/Week
- 133mg Mon/Wed/Fri
- @US-pharmacies Equipoise: 200mg/Week
- 66mg Mon/Wed/Fri
- @US-pharmacies Anavar
- 20mg sublingual pre-workout
- @US-pharmacies Proviron
- 25mg Daily
- Reta: 3mg/week
- 1.5mg Sun/Thu
- Weight: 169
- Body Fat %: 5.1
- Hematocrit: 46
- Hemoglobin: 15.9
- Sleep Length: 8hrs 33mins
- Sleep Quality: Excellent
- Blood Pressure: 117/78
- HRV: 42
- RHR: 62
- Transparent Labs Hydrate Forumla: 1 Scoop
- Creatine HCL: 5g
- Transparent Labs Krill Oil: 2 Capsules
- Transparent Labs Multi Vitamin: 4 Capsules
- Zinc Citrate: 30mg
- B12: 1mg
- Transparent Labs Sleep & Recover: 4 Capsules
- Ashwagandha: 150mg
- N2 Gaurd: 7 capsules
- Vardenafil/Tadlafil: 5mg Sublingual
- Aspirin: 81mg
- Protein: 225
- Carbs: 220
- Fats: 65
- 132oz
- Coffees: 2
- Nicotine Pouches: 2
Scooted over to the new gym for a pre shift lift. Still on the fence about whether this setup is sustainable for upper days. If I time it perfectly and get in right when the doors open, I've got maybe 45 minutes to get something meaningful done before I'm rushing to shower and head out. Got some decent work in, but it definitely felt a bit constrained - could have been a lot more effective with a little breathing room.
That said, there's a trade off I don't hate. Pre shift sessions here buy me an extra house of sleep, which is no small thing. Since they don't open until 5, I roll straight from the gym into work, instead of making that extra trip back home to shower and eat like I used to. If I can dial in the efficiency and make these quicker sessions count, this might actually turn into a solid set up.
but i would keep this set up if its working @catdadironman good rest day
Split Day: Rest
- @US-pharmacies Sustanon: 400mg/Week
- 133mg Mon/Wed/Fri
- @US-pharmacies Equipoise: 200mg/Week
- 66mg Mon/Wed/Fri
- @US-pharmacies Anavar
- 20mg sublingual pre-workout
- @US-pharmacies Proviron
- 25mg Daily
- Reta: 3mg/week
- 1.5mg Sun/Thu
- Weight: 169
- Body Fat %: 5.1
- Hematocrit: 46
- Hemoglobin: 15.9
- Sleep Length: 7hrs 32mins
- Sleep Quality: Fair
- Blood Pressure: 117/78
- HRV: 41
- RHR: 62
- Transparent Labs Hydrate Forumla: 1 Scoop
- Creatine HCL: 5g
- Transparent Labs Krill Oil: 2 Capsules
- Transparent Labs Multi Vitamin: 4 Capsules
- Zinc Citrate: 30mg
- B12: 1mg
- Transparent Labs Sleep & Recover: 4 Capsules
- Ashwagandha: 150mg
- N2 Gaurd: 7 capsules
- Vardenafil/Tadlafil: 5mg Sublingual
- Aspirin: 81mg
- Protein: 225
- Carbs: 2220
- Fats: 65
- 132oz
- Coffees: 2
- Nicotine Pouches: 2
Solid rest day today - exactly how it should be. Everything firing on all cylinders: health metrics in check, nutrition dialed in with zero slip ups. Days like this don't feel flashy, but they are the foundation that everything else is built on.
Now its all about setting the stage for tomorrow. A deep sleep is the real goal - that's where the magic happens. If I can lock that in, leg day is going to be an absolute war zone in the best way possible.
Starting to feel things shift a bit too. Strength is climbing, pumps are fuller, and recovery has been on point. The engine is clearly revving now. Really curious to see how things evolve when the EQ start to hit. Things should get interesting fast!
thats what you want deep sleep get that in please
Just don't shower, bring a towel and some deodorant
. Then cuddle up to the perps in the cage.Another 2 weeks and we'll be hearing about it I bet!
Just don't shower, bring a towel and some deodorant
140 on incline big pumping hard
do you want to bump carbs a bit?
good rest day
This is just it. They do not look flashy to most. I see discipline, dedication and a focus to the craft. It's flashy to me! Great job brother.
WORKOUT METRICS/STATS/NUTRITION Current Compounds: Weekly Health Metrics (Measured Sundays): Daily Health Metrics: AM Supplements: PM Supplements: Daily Cycle Support: Macros:Water Intake: Vice Count: Thoughts/Reflections:
I really like this leg routine!! And both you and Harley are loving this USP Sus 500.
Split Day: Posterior Legs / Core
Pendulum Squats
Machine: French Fitness
90 x 10
180 x 9
270 x 7
320 x 5
Romanian Deadlifts
Barbell
135 x 9
225 x 7
225 x 6
245 x 4
Bulgarian Split Squats
Machine: Magnum Standing Calf Raise / Kickback Platform
50 x 10
50 x 8
60 x 6
60 x 5
Kneeling Hamstring Curls
Machine: Hammer Strength MTS
50 x 10
80 x 8
100 x 5
100 x 5
Standing Calf Raises
Machine: Magnum
90 x 12
135 x 10
225 x 8
320 x 6
Weighted Crunches
Style: Rope
70 x 14
80 x 11
90 x 8
90 x 7
Leg Raises
Roman Chair
BW x 9
BW x 7
BW x 7
BW x 6
- @US-pharmacies Sustanon: 400mg/Week
- 133mg Mon/Wed/Fri
- @US-pharmacies Equipoise: 200mg/Week
- 66mg Mon/Wed/Fri
- @US-pharmacies Anavar
- 20mg sublingual pre-workout
- @US-pharmacies Proviron
- 25mg Daily
- Reta: 3mg/week
- 1.5mg Sun/Thu
- Weight: 169
- Body Fat %: 5.1
- Hematocrit: 46
- Hemoglobin: 15.9
- Sleep Length: 8hrs 31mins
- Sleep Quality: Excellent
- Blood Pressure: 120/79
- HRV: 44
- RHR: 63
- Transparent Labs Hydrate Forumla: 1 Scoop
- Creatine HCL: 5g
- Transparent Labs Krill Oil: 2 Capsules
- Transparent Labs Multi Vitamin: 4 Capsules
- Zinc Citrate: 30mg
- B12: 1mg
- Transparent Labs Sleep & Recover: 4 Capsules
- Ashwagandha: 150mg
- N2 Gaurd: 7 capsules
- Vardenafil/Tadlafil: 5mg Sublingual
- Aspirin: 81mg
- Protein: 220
- Carbs: 230
- Fats: 60
- 128oz
- Coffees: 2
- Nicotine Pouches: 3
Amazing sleep set the tone for exactly what I was hoping for - an epic leg day. Less than 12 hours later and my ass is already on fire. Crushed PR for Romanian Deadlifts (at least in this era of my life), and the pendulum squats moved way smoother with more weight than last week.
Im starting to feel the Sustanon really come alive now. Today's lift had an that unmistakable shift - like a new strength door just got kicked open. Everything felt more explosive, more controlled, more there. I think I am going to start easing off the volume a bit, and lean harder into pushing heavier weight moving forward.
Spring in the Midwest is a fickle mistress. Just when you start to believe you've turned the corner into warmth, it snaps you back to reality with a blast of cold that feels like smelling salts to the soul. Woke up to sub 30 temps, and just like that, the day pivoted - firmly a "gym, tan, laundry" kind of vibe. Got through the workout and errands but once I made it back home, that was it. No shot on going back outside. Rest of the day was spent posted up with the house gremlins and couple of movies watched with the fireplace on.
Taking advantage of the cold weather lull with an early bedtime and letting recovery do its thing. If everything lines up right - tomorrow should be another killer of a session.
245 on deads is a win
Split Day: Posterior Legs / Core
Pendulum Squats
Machine: French Fitness
90 x 10
180 x 9
270 x 7
320 x 5
Romanian Deadlifts
Barbell
135 x 9
225 x 7
225 x 6
245 x 4
Bulgarian Split Squats
Machine: Magnum Standing Calf Raise / Kickback Platform
50 x 10
50 x 8
60 x 6
60 x 5
Kneeling Hamstring Curls
Machine: Hammer Strength MTS
50 x 10
80 x 8
100 x 5
100 x 5
Standing Calf Raises
Machine: Magnum
90 x 12
135 x 10
225 x 8
320 x 6
Weighted Crunches
Style: Rope
70 x 14
80 x 11
90 x 8
90 x 7
Leg Raises
Roman Chair
BW x 9
BW x 7
BW x 7
BW x 6
- @US-pharmacies Sustanon: 400mg/Week
- 133mg Mon/Wed/Fri
- @US-pharmacies Equipoise: 200mg/Week
- 66mg Mon/Wed/Fri
- @US-pharmacies Anavar
- 20mg sublingual pre-workout
- @US-pharmacies Proviron
- 25mg Daily
- Reta: 3mg/week
- 1.5mg Sun/Thu
- Weight: 169
- Body Fat %: 5.1
- Hematocrit: 46
- Hemoglobin: 15.9
- Sleep Length: 8hrs 31mins
- Sleep Quality: Excellent
- Blood Pressure: 120/79
- HRV: 44
- RHR: 63
- Transparent Labs Hydrate Forumla: 1 Scoop
- Creatine HCL: 5g
- Transparent Labs Krill Oil: 2 Capsules
- Transparent Labs Multi Vitamin: 4 Capsules
- Zinc Citrate: 30mg
- B12: 1mg
- Transparent Labs Sleep & Recover: 4 Capsules
- Ashwagandha: 150mg
- N2 Gaurd: 7 capsules
- Vardenafil/Tadlafil: 5mg Sublingual
- Aspirin: 81mg
- Protein: 220
- Carbs: 230
- Fats: 60
- 128oz
- Coffees: 2
- Nicotine Pouches: 3
Amazing sleep set the tone for exactly what I was hoping for - an epic leg day. Less than 12 hours later and my ass is already on fire. Crushed PR for Romanian Deadlifts (at least in this era of my life), and the pendulum squats moved way smoother with more weight than last week.
Im starting to feel the Sustanon really come alive now. Today's lift had an that unmistakable shift - like a new strength door just got kicked open. Everything felt more explosive, more controlled, more there. I think I am going to start easing off the volume a bit, and lean harder into pushing heavier weight moving forward.
Spring in the Midwest is a fickle mistress. Just when you start to believe you've turned the corner into warmth, it snaps you back to reality with a blast of cold that feels like smelling salts to the soul. Woke up to sub 30 temps, and just like that, the day pivoted - firmly a "gym, tan, laundry" kind of vibe. Got through the workout and errands but once I made it back home, that was it. No shot on going back outside. Rest of the day was spent posted up with the house gremlins and couple of movies watched with the fireplace on.
Taking advantage of the cold weather lull with an early bedtime and letting recovery do its thing. If everything lines up right - tomorrow should be another killer of a session.
strong
the machines are the win
BULGARIANS ARE BRUTAL!!!
This sounds nice though bro!
WORKOUT METRICS/STATS/NUTRITION Current Compounds:Current Peptides Weekly Health Metrics (Measured Sundays): Daily Health Metrics: AM Supplements: PM Supplements: Daily Cycle Support: Macros:Water Intake: Vice Count: Thoughts/Reflections:
Great log today!!! Great lift. Incline, Flat, Flys!! There is no better combo for the chest!! Good weight too!! Nice
Split Day: Push
Incline Bench Press
Machine: Hammer Strength Plate Loaded
90 x 12
140 x 10
200 x 7
230 x 5
Flat Bench Press
Machine: Nautilus Plate Loaded
180 x 10
230 x 7
230 x 5
230 x 5
Flys
Machine: Strive Fit Pin Selected
110 x 10
150 x 7
170 x 6
170 x 5
Shoulder Press
Machine: Magnum Pin Selected
100 x 12
150 x 8
200 x 5
200 x 5
Lateral Raises
Dumbbells
20s x 10
25x x 8
30s x 5
30s x 5
Reverse Flys
Machine: Nautilus Pin Selected
50 x 10
65 x 8
80 x 6
80 x 5
Rope Tricep Pushdown
Machine: Startrack Pin Selected
70 x 10
90 x 8
115 x 6
115 x 6
- @US-pharmacies Sustanon: 400mg/Week
- 133mg Mon/Wed/Fri
- @US-pharmacies Equipoise: 200mg/Week
- 66mg Mon/Wed/Fri
- @US-pharmacies Anavar
- 20mg sublingual pre-workout
- @US-pharmacies Proviron
- 25mg Daily
- Reta: 3mg/week
- 1.5mg Sun/Thu
- Cagrilintide: 1mg/week
- .5mg Sun/Thu
- Weight: 169
- Body Fat %: 5.1
- Hematocrit: 46
- Hemoglobin: 15.9
- Sleep Length: 8hrs 15mins
- Sleep Quality: Excellent
- Blood Pressure: 118/74
- HRV: 44
- RHR: 62
- Transparent Labs Hydrate Forumla: 1 Scoop
- Creatine HCL: 5g
- Transparent Labs Krill Oil: 2 Capsules
- Transparent Labs Multi Vitamin: 4 Capsules
- Zinc Citrate: 30mg
- B12: 1mg
- Transparent Labs Sleep & Recover: 4 Capsules
- Ashwagandha: 150mg
- N2 Gaurd: 7 capsules
- Vardenafil/Tadlafil: 5mg Sublingual
- Aspirin: 81mg
- Protein: 225
- Carbs: 225
- Fats: 70
- 130oz
- Coffees: 2
- Nicotine Pouches: 3
Another great lift in the books. Slept like an absolute rock star last night and rollef into push day feeling primed. Strength keeps climing - moved some good weight around today, at least for me, and everything just felt on. Pumps were nasty, joints felt good, energy stayed high the entire session. Body is responding really well right now.
View attachment 226963
Going to be bumping up carbs a bit this week while also starting Cagrilintide today. Trying to walk that razor thin line between feeding growth and keeping conditioning tight. The priority has slightly shifted to growth, but I still want to stay as lean and humanly possible. If I spill over just a touch in the process, I can live with that - but the goal is to stay sub 7% through the summer. It will be a balancing act - but I am game for the challenge.
Not much else to write on today. Another early bedtime since I am back to the pre shift workout routine tomorrow morning. Going to hit the new gym again and see if I can hammer out an effective pull day inside that tight 45 minute window. Focused, intense, minimal wasted movement. I think I can make it work.
Okay!!
beautiful thick arms
Split Day: Push
Incline Bench Press
Machine: Hammer Strength Plate Loaded
90 x 12
140 x 10
200 x 7
230 x 5
Flat Bench Press
Machine: Nautilus Plate Loaded
180 x 10
230 x 7
230 x 5
230 x 5
Flys
Machine: Strive Fit Pin Selected
110 x 10
150 x 7
170 x 6
170 x 5
Shoulder Press
Machine: Magnum Pin Selected
100 x 12
150 x 8
200 x 5
200 x 5
Lateral Raises
Dumbbells
20s x 10
25x x 8
30s x 5
30s x 5
Reverse Flys
Machine: Nautilus Pin Selected
50 x 10
65 x 8
80 x 6
80 x 5
Rope Tricep Pushdown
Machine: Startrack Pin Selected
70 x 10
90 x 8
115 x 6
115 x 6
- @US-pharmacies Sustanon: 400mg/Week
- 133mg Mon/Wed/Fri
- @US-pharmacies Equipoise: 200mg/Week
- 66mg Mon/Wed/Fri
- @US-pharmacies Anavar
- 20mg sublingual pre-workout
- @US-pharmacies Proviron
- 25mg Daily
- Reta: 3mg/week
- 1.5mg Sun/Thu
- Cagrilintide: 1mg/week
- .5mg Sun/Thu
- Weight: 169
- Body Fat %: 5.1
- Hematocrit: 46
- Hemoglobin: 15.9
- Sleep Length: 8hrs 15mins
- Sleep Quality: Excellent
- Blood Pressure: 118/74
- HRV: 44
- RHR: 62
- Transparent Labs Hydrate Forumla: 1 Scoop
- Creatine HCL: 5g
- Transparent Labs Krill Oil: 2 Capsules
- Transparent Labs Multi Vitamin: 4 Capsules
- Zinc Citrate: 30mg
- B12: 1mg
- Transparent Labs Sleep & Recover: 4 Capsules
- Ashwagandha: 150mg
- N2 Gaurd: 7 capsules
- Vardenafil/Tadlafil: 5mg Sublingual
- Aspirin: 81mg
- Protein: 225
- Carbs: 225
- Fats: 70
- 130oz
- Coffees: 2
- Nicotine Pouches: 3
Another great lift in the books. Slept like an absolute rock star last night and rollef into push day feeling primed. Strength keeps climing - moved some good weight around today, at least for me, and everything just felt on. Pumps were nasty, joints felt good, energy stayed high the entire session. Body is responding really well right now.
View attachment 226963
Going to be bumping up carbs a bit this week while also starting Cagrilintide today. Trying to walk that razor thin line between feeding growth and keeping conditioning tight. The priority has slightly shifted to growth, but I still want to stay as lean and humanly possible. If I spill over just a touch in the process, I can live with that - but the goal is to stay sub 7% through the summer. It will be a balancing act - but I am game for the challenge.
Not much else to write on today. Another early bedtime since I am back to the pre shift workout routine tomorrow morning. Going to hit the new gym again and see if I can hammer out an effective pull day inside that tight 45 minute window. Focused, intense, minimal wasted movement. I think I can make it work.
really pumped I think sub 7% big time coming for you easy! and up the carbs for sure
Man I need that RHR!!!
Split Day: Push
Incline Bench Press
Machine: Hammer Strength Plate Loaded
90 x 12
140 x 10
200 x 7
230 x 5
Flat Bench Press
Machine: Nautilus Plate Loaded
180 x 10
230 x 7
230 x 5
230 x 5
Flys
Machine: Strive Fit Pin Selected
110 x 10
150 x 7
170 x 6
170 x 5
Shoulder Press
Machine: Magnum Pin Selected
100 x 12
150 x 8
200 x 5
200 x 5
Lateral Raises
Dumbbells
20s x 10
25x x 8
30s x 5
30s x 5
Reverse Flys
Machine: Nautilus Pin Selected
50 x 10
65 x 8
80 x 6
80 x 5
Rope Tricep Pushdown
Machine: Startrack Pin Selected
70 x 10
90 x 8
115 x 6
115 x 6
- @US-pharmacies Sustanon: 400mg/Week
- 133mg Mon/Wed/Fri
- @US-pharmacies Equipoise: 200mg/Week
- 66mg Mon/Wed/Fri
- @US-pharmacies Anavar
- 20mg sublingual pre-workout
- @US-pharmacies Proviron
- 25mg Daily
- Reta: 3mg/week
- 1.5mg Sun/Thu
- Cagrilintide: 1mg/week
- .5mg Sun/Thu
- Weight: 169
- Body Fat %: 5.1
- Hematocrit: 46
- Hemoglobin: 15.9
- Sleep Length: 8hrs 15mins
- Sleep Quality: Excellent
- Blood Pressure: 118/74
- HRV: 44
- RHR: 62
- Transparent Labs Hydrate Forumla: 1 Scoop
- Creatine HCL: 5g
- Transparent Labs Krill Oil: 2 Capsules
- Transparent Labs Multi Vitamin: 4 Capsules
- Zinc Citrate: 30mg
- B12: 1mg
- Transparent Labs Sleep & Recover: 4 Capsules
- Ashwagandha: 150mg
- N2 Gaurd: 7 capsules
- Vardenafil/Tadlafil: 5mg Sublingual
- Aspirin: 81mg
- Protein: 225
- Carbs: 225
- Fats: 70
- 130oz
- Coffees: 2
- Nicotine Pouches: 3
Another great lift in the books. Slept like an absolute rock star last night and rollef into push day feeling primed. Strength keeps climing - moved some good weight around today, at least for me, and everything just felt on. Pumps were nasty, joints felt good, energy stayed high the entire session. Body is responding really well right now.
View attachment 226963
Going to be bumping up carbs a bit this week while also starting Cagrilintide today. Trying to walk that razor thin line between feeding growth and keeping conditioning tight. The priority has slightly shifted to growth, but I still want to stay as lean and humanly possible. If I spill over just a touch in the process, I can live with that - but the goal is to stay sub 7% through the summer. It will be a balancing act - but I am game for the challenge.
Not much else to write on today. Another early bedtime since I am back to the pre shift workout routine tomorrow morning. Going to hit the new gym again and see if I can hammer out an effective pull day inside that tight 45 minute window. Focused, intense, minimal wasted movement. I think I can make it work.
Leaning towards having to agree with you @Mobster
Split Day: Push
Incline Bench Press
Machine: Hammer Strength Plate Loaded
90 x 12
140 x 10
200 x 7
230 x 5
Flat Bench Press
Machine: Nautilus Plate Loaded
180 x 10
230 x 7
230 x 5
230 x 5
Flys
Machine: Strive Fit Pin Selected
110 x 10
150 x 7
170 x 6
170 x 5
Shoulder Press
Machine: Magnum Pin Selected
100 x 12
150 x 8
200 x 5
200 x 5
Lateral Raises
Dumbbells
20s x 10
25x x 8
30s x 5
30s x 5
Reverse Flys
Machine: Nautilus Pin Selected
50 x 10
65 x 8
80 x 6
80 x 5
Rope Tricep Pushdown
Machine: Startrack Pin Selected
70 x 10
90 x 8
115 x 6
115 x 6
- @US-pharmacies Sustanon: 400mg/Week
- 133mg Mon/Wed/Fri
- @US-pharmacies Equipoise: 200mg/Week
- 66mg Mon/Wed/Fri
- @US-pharmacies Anavar
- 20mg sublingual pre-workout
- @US-pharmacies Proviron
- 25mg Daily
- Reta: 3mg/week
- 1.5mg Sun/Thu
- Cagrilintide: 1mg/week
- .5mg Sun/Thu
- Weight: 169
- Body Fat %: 5.1
- Hematocrit: 46
- Hemoglobin: 15.9
- Sleep Length: 8hrs 15mins
- Sleep Quality: Excellent
- Blood Pressure: 118/74
- HRV: 44
- RHR: 62
- Transparent Labs Hydrate Forumla: 1 Scoop
- Creatine HCL: 5g
- Transparent Labs Krill Oil: 2 Capsules
- Transparent Labs Multi Vitamin: 4 Capsules
- Zinc Citrate: 30mg
- B12: 1mg
- Transparent Labs Sleep & Recover: 4 Capsules
- Ashwagandha: 150mg
- N2 Gaurd: 7 capsules
- Vardenafil/Tadlafil: 5mg Sublingual
- Aspirin: 81mg
- Protein: 225
- Carbs: 225
- Fats: 70
- 130oz
- Coffees: 2
- Nicotine Pouches: 3
Another great lift in the books. Slept like an absolute rock star last night and rollef into push day feeling primed. Strength keeps climing - moved some good weight around today, at least for me, and everything just felt on. Pumps were nasty, joints felt good, energy stayed high the entire session. Body is responding really well right now.
View attachment 226963
Going to be bumping up carbs a bit this week while also starting Cagrilintide today. Trying to walk that razor thin line between feeding growth and keeping conditioning tight. The priority has slightly shifted to growth, but I still want to stay as lean and humanly possible. If I spill over just a touch in the process, I can live with that - but the goal is to stay sub 7% through the summer. It will be a balancing act - but I am game for the challenge.
Not much else to write on today. Another early bedtime since I am back to the pre shift workout routine tomorrow morning. Going to hit the new gym again and see if I can hammer out an effective pull day inside that tight 45 minute window. Focused, intense, minimal wasted movement. I think I can make it work.
You can definitely push the carbs. It will burn off you fast. And adding more lean protein in the mix. You shouldn't have a problem putting the size on and stay lean.
WORKOUT METRICS/STATS/NUTRITION Current Compounds:Current Peptides Weekly Health Metrics (Measured Sundays): Daily Health Metrics: AM Supplements: PM Supplements: Daily Cycle Support: Macros:Water Intake: Vice Count: Thoughts/Reflections:
I like all nautilus equipment its 2nd to Smith for clients I train
Split Day: Pull
Lat Pull Down:
Machine: Nautilus Xplode Plate Loaded
90x 12
180 x 10
270 x 6
270 x 5
Lat Pullover
Machine: Hammer Strength Plate Loaded
180 x 9
230 x 7
230 x 7
230 x 5
Rows
Machine: Nautilus Xplode Plate Loaded
180 x 8
180 x 7
230 x 5
230 x 5
Hammer Curls
Dumbbell
25s x 10
35s x 7
35s x 6
40s x 5
Shrugs
Dumbbell
65s x 12
90s x 8
100s x 5
100s x 5
- US Pharmacies Sustanon: 400mg/Week
- 133mg Mon/Wed/Fri
- US Pharmacies Equipoise: 200mg/Week
- 66mg Mon/Wed/Fri
- US Pharmacies Anavar
- 20mg sublingual pre-workout
- US Pharmacies Proviron
- 25mg Daily
- Reta: 3mg/week
- 1.5mg Sun/Thu
- Cagrilintide: 1mg/week
- .5mg Sun/Thu
- Weight: 169
- Body Fat %: 5.1
- Hematocrit: 46
- Hemoglobin: 15.9
- Sleep Length: 8hrs 1mins
- Sleep Quality: Good
- Blood Pressure: 116/72
- HRV: 41
- RHR: 63
- Transparent Labs Hydrate Formula: 1 Scoop
- Creatine HCL: 5g
- Transparent Labs Krill Oil: 2 Capsules
- Transparent Labs Multi Vitamin: 4 Capsules
- Zinc Citrate: 30mg
- B12: 1mg
- Transparent Labs Sleep & Recover: 4 Capsules
- Ashwagandha: 150mg
- N2 Guard: 7 capsules
- Vardenafil/Tadalafil: 5mg Sublingual
- Aspirin: 81mg
- Protein: 225
- Carbs: 240
- Fats: 65
- 132oz
- Coffees: 2
- Nicotine Pouches: 3
Quick, but very effective pull session this morning. Kept rest times under two minutes and stayed locked in on the mission the entire lift. I am a huge fan of the Nautilus Xplode line - the range of motion feels smooth, the hand positioning just clicks and everything feels very natural to move weight with. Got a great pump, and I am starting to think these pre shift 45 minute workouts are absolutely going to be workable.
Now that I am getting more confident in making these shorter sessions effective, I have been heavily debating changing up my split. Thinking about moving away from the push/pull/legs setup and shifting into more of a semi-bro split Monday-Friday, while still keeping two dedicated leg days in rotation. It would mean the other muscle groups would only get hit once a week, but pairing Chest with Bi's and Back with Tri's would open the door for some killer super sets and much more efficient shorter workouts.
I have been running one variation or another of p/p/l for almost a year now, and never with back to back recovery days. So it sounds kind of appealing to change it up a bit.
Also bumped up carbs a bit starting yesterday. Mainly swapped out the sweet potatoes for farro, and added some extra oats into the morning "slop" bowl. Nothing too aggressive yet, just trying to slowly feed the machine a little more and see how it responds over the next couple of weeks. Will adjust as needed depending on how things trend with overall goals.
Appreciate any thoughts/insights on if moving to shorter, more focused lifts would be either beneficial or detrimental compared to my current split.
looking good on your new split I want to see how the 2 days go hardcore legs @catdadironman 270 on lat pulls you're killing it! how many pull ups?
@catdadironman great job brother. I like the different exercises you've put together and I like how you're doing the shorter sessions. That's a great idea.
Split Day: Pull
Lat Pull Down:
Machine: Nautilus Xplode Plate Loaded
90x 12
180 x 10
270 x 6
270 x 5
Lat Pullover
Machine: Hammer Strength Plate Loaded
180 x 9
230 x 7
230 x 7
230 x 5
Rows
Machine: Nautilus Xplode Plate Loaded
180 x 8
180 x 7
230 x 5
230 x 5
Hammer Curls
Dumbbell
25s x 10
35s x 7
35s x 6
40s x 5
Shrugs
Dumbbell
65s x 12
90s x 8
100s x 5
100s x 5
- US Pharmacies Sustanon: 400mg/Week
- 133mg Mon/Wed/Fri
- US Pharmacies Equipoise: 200mg/Week
- 66mg Mon/Wed/Fri
- US Pharmacies Anavar
- 20mg sublingual pre-workout
- US Pharmacies Proviron
- 25mg Daily
- Reta: 3mg/week
- 1.5mg Sun/Thu
- Cagrilintide: 1mg/week
- .5mg Sun/Thu
- Weight: 169
- Body Fat %: 5.1
- Hematocrit: 46
- Hemoglobin: 15.9
- Sleep Length: 8hrs 1mins
- Sleep Quality: Good
- Blood Pressure: 116/72
- HRV: 41
- RHR: 63
- Transparent Labs Hydrate Formula: 1 Scoop
- Creatine HCL: 5g
- Transparent Labs Krill Oil: 2 Capsules
- Transparent Labs Multi Vitamin: 4 Capsules
- Zinc Citrate: 30mg
- B12: 1mg
- Transparent Labs Sleep & Recover: 4 Capsules
- Ashwagandha: 150mg
- N2 Guard: 7 capsules
- Vardenafil/Tadalafil: 5mg Sublingual
- Aspirin: 81mg
- Protein: 225
- Carbs: 240
- Fats: 65
- 132oz
- Coffees: 2
- Nicotine Pouches: 3
Quick, but very effective pull session this morning. Kept rest times under two minutes and stayed locked in on the mission the entire lift. I am a huge fan of the Nautilus Xplode line - the range of motion feels smooth, the hand positioning just clicks and everything feels very natural to move weight with. Got a great pump, and I am starting to think these pre shift 45 minute workouts are absolutely going to be workable.
Now that I am getting more confident in making these shorter sessions effective, I have been heavily debating changing up my split. Thinking about moving away from the push/pull/legs setup and shifting into more of a semi-bro split Monday-Friday, while still keeping two dedicated leg days in rotation. It would mean the other muscle groups would only get hit once a week, but pairing Chest with Bi's and Back with Tri's would open the door for some killer super sets and much more efficient shorter workouts.
I have been running one variation or another of p/p/l for almost a year now, and never with back to back recovery days. So it sounds kind of appealing to change it up a bit.
Also bumped up carbs a bit starting yesterday. Mainly swapped out the sweet potatoes for farro, and added some extra oats into the morning "slop" bowl. Nothing too aggressive yet, just trying to slowly feed the machine a little more and see how it responds over the next couple of weeks. Will adjust as needed depending on how things trend with overall goals.
Appreciate any thoughts/insights on if moving to shorter, more focused lifts would be either beneficial or detrimental compared to my current split.
Proud of you man. I like your thoughts and reflections. It's a really good story that you're telling. @catdadironman
Split Day: Pull
Lat Pull Down:
Machine: Nautilus Xplode Plate Loaded
90x 12
180 x 10
270 x 6
270 x 5
Lat Pullover
Machine: Hammer Strength Plate Loaded
180 x 9
230 x 7
230 x 7
230 x 5
Rows
Machine: Nautilus Xplode Plate Loaded
180 x 8
180 x 7
230 x 5
230 x 5
Hammer Curls
Dumbbell
25s x 10
35s x 7
35s x 6
40s x 5
Shrugs
Dumbbell
65s x 12
90s x 8
100s x 5
100s x 5
- US Pharmacies Sustanon: 400mg/Week
- 133mg Mon/Wed/Fri
- US Pharmacies Equipoise: 200mg/Week
- 66mg Mon/Wed/Fri
- US Pharmacies Anavar
- 20mg sublingual pre-workout
- US Pharmacies Proviron
- 25mg Daily
- Reta: 3mg/week
- 1.5mg Sun/Thu
- Cagrilintide: 1mg/week
- .5mg Sun/Thu
- Weight: 169
- Body Fat %: 5.1
- Hematocrit: 46
- Hemoglobin: 15.9
- Sleep Length: 8hrs 1mins
- Sleep Quality: Good
- Blood Pressure: 116/72
- HRV: 41
- RHR: 63
- Transparent Labs Hydrate Formula: 1 Scoop
- Creatine HCL: 5g
- Transparent Labs Krill Oil: 2 Capsules
- Transparent Labs Multi Vitamin: 4 Capsules
- Zinc Citrate: 30mg
- B12: 1mg
- Transparent Labs Sleep & Recover: 4 Capsules
- Ashwagandha: 150mg
- N2 Guard: 7 capsules
- Vardenafil/Tadalafil: 5mg Sublingual
- Aspirin: 81mg
- Protein: 225
- Carbs: 240
- Fats: 65
- 132oz
- Coffees: 2
- Nicotine Pouches: 3
Quick, but very effective pull session this morning. Kept rest times under two minutes and stayed locked in on the mission the entire lift. I am a huge fan of the Nautilus Xplode line - the range of motion feels smooth, the hand positioning just clicks and everything feels very natural to move weight with. Got a great pump, and I am starting to think these pre shift 45 minute workouts are absolutely going to be workable.
Now that I am getting more confident in making these shorter sessions effective, I have been heavily debating changing up my split. Thinking about moving away from the push/pull/legs setup and shifting into more of a semi-bro split Monday-Friday, while still keeping two dedicated leg days in rotation. It would mean the other muscle groups would only get hit once a week, but pairing Chest with Bi's and Back with Tri's would open the door for some killer super sets and much more efficient shorter workouts.
I have been running one variation or another of p/p/l for almost a year now, and never with back to back recovery days. So it sounds kind of appealing to change it up a bit.
Also bumped up carbs a bit starting yesterday. Mainly swapped out the sweet potatoes for farro, and added some extra oats into the morning "slop" bowl. Nothing too aggressive yet, just trying to slowly feed the machine a little more and see how it responds over the next couple of weeks. Will adjust as needed depending on how things trend with overall goals.
Appreciate any thoughts/insights on if moving to shorter, more focused lifts would be either beneficial or detrimental compared to my current split.
Good update on how you're adjusting your carbs. @catdadironman seems like you're adjusting things as you need to.
Split Day: Pull
Lat Pull Down:
Machine: Nautilus Xplode Plate Loaded
90x 12
180 x 10
270 x 6
270 x 5
Lat Pullover
Machine: Hammer Strength Plate Loaded
180 x 9
230 x 7
230 x 7
230 x 5
Rows
Machine: Nautilus Xplode Plate Loaded
180 x 8
180 x 7
230 x 5
230 x 5
Hammer Curls
Dumbbell
25s x 10
35s x 7
35s x 6
40s x 5
Shrugs
Dumbbell
65s x 12
90s x 8
100s x 5
100s x 5
- US Pharmacies Sustanon: 400mg/Week
- 133mg Mon/Wed/Fri
- US Pharmacies Equipoise: 200mg/Week
- 66mg Mon/Wed/Fri
- US Pharmacies Anavar
- 20mg sublingual pre-workout
- US Pharmacies Proviron
- 25mg Daily
- Reta: 3mg/week
- 1.5mg Sun/Thu
- Cagrilintide: 1mg/week
- .5mg Sun/Thu
- Weight: 169
- Body Fat %: 5.1
- Hematocrit: 46
- Hemoglobin: 15.9
- Sleep Length: 8hrs 1mins
- Sleep Quality: Good
- Blood Pressure: 116/72
- HRV: 41
- RHR: 63
- Transparent Labs Hydrate Formula: 1 Scoop
- Creatine HCL: 5g
- Transparent Labs Krill Oil: 2 Capsules
- Transparent Labs Multi Vitamin: 4 Capsules
- Zinc Citrate: 30mg
- B12: 1mg
- Transparent Labs Sleep & Recover: 4 Capsules
- Ashwagandha: 150mg
- N2 Guard: 7 capsules
- Vardenafil/Tadalafil: 5mg Sublingual
- Aspirin: 81mg
- Protein: 225
- Carbs: 240
- Fats: 65
- 132oz
- Coffees: 2
- Nicotine Pouches: 3
Quick, but very effective pull session this morning. Kept rest times under two minutes and stayed locked in on the mission the entire lift. I am a huge fan of the Nautilus Xplode line - the range of motion feels smooth, the hand positioning just clicks and everything feels very natural to move weight with. Got a great pump, and I am starting to think these pre shift 45 minute workouts are absolutely going to be workable.
Now that I am getting more confident in making these shorter sessions effective, I have been heavily debating changing up my split. Thinking about moving away from the push/pull/legs setup and shifting into more of a semi-bro split Monday-Friday, while still keeping two dedicated leg days in rotation. It would mean the other muscle groups would only get hit once a week, but pairing Chest with Bi's and Back with Tri's would open the door for some killer super sets and much more efficient shorter workouts.
I have been running one variation or another of p/p/l for almost a year now, and never with back to back recovery days. So it sounds kind of appealing to change it up a bit.
Also bumped up carbs a bit starting yesterday. Mainly swapped out the sweet potatoes for farro, and added some extra oats into the morning "slop" bowl. Nothing too aggressive yet, just trying to slowly feed the machine a little more and see how it responds over the next couple of weeks. Will adjust as needed depending on how things trend with overall goals.
Appreciate any thoughts/insights on if moving to shorter, more focused lifts would be either beneficial or detrimental compared to my current split.
c
Split Day: Pull
Lat Pull Down:
Machine: Nautilus Xplode Plate Loaded
90x 12
180 x 10
270 x 6
270 x 5
Lat Pullover
Machine: Hammer Strength Plate Loaded
180 x 9
230 x 7
230 x 7
230 x 5
Rows
Machine: Nautilus Xplode Plate Loaded
180 x 8
180 x 7
230 x 5
230 x 5
Hammer Curls
Dumbbell
25s x 10
35s x 7
35s x 6
40s x 5
Shrugs
Dumbbell
65s x 12
90s x 8
100s x 5
100s x 5
- US Pharmacies Sustanon: 400mg/Week
- 133mg Mon/Wed/Fri
- US Pharmacies Equipoise: 200mg/Week
- 66mg Mon/Wed/Fri
- US Pharmacies Anavar
- 20mg sublingual pre-workout
- US Pharmacies Proviron
- 25mg Daily
- Reta: 3mg/week
- 1.5mg Sun/Thu
- Cagrilintide: 1mg/week
- .5mg Sun/Thu
- Weight: 169
- Body Fat %: 5.1
- Hematocrit: 46
- Hemoglobin: 15.9
- Sleep Length: 8hrs 1mins
- Sleep Quality: Good
- Blood Pressure: 116/72
- HRV: 41
- RHR: 63
- Transparent Labs Hydrate Formula: 1 Scoop
- Creatine HCL: 5g
- Transparent Labs Krill Oil: 2 Capsules
- Transparent Labs Multi Vitamin: 4 Capsules
- Zinc Citrate: 30mg
- B12: 1mg
- Transparent Labs Sleep & Recover: 4 Capsules
- Ashwagandha: 150mg
- N2 Guard: 7 capsules
- Vardenafil/Tadalafil: 5mg Sublingual
- Aspirin: 81mg
- Protein: 225
- Carbs: 240
- Fats: 65
- 132oz
- Coffees: 2
- Nicotine Pouches: 3
Quick, but very effective pull session this morning. Kept rest times under two minutes and stayed locked in on the mission the entire lift. I am a huge fan of the Nautilus Xplode line - the range of motion feels smooth, the hand positioning just clicks and everything feels very natural to move weight with. Got a great pump, and I am starting to think these pre shift 45 minute workouts are absolutely going to be workable.
Now that I am getting more confident in making these shorter sessions effective, I have been heavily debating changing up my split. Thinking about moving away from the push/pull/legs setup and shifting into more of a semi-bro split Monday-Friday, while still keeping two dedicated leg days in rotation. It would mean the other muscle groups would only get hit once a week, but pairing Chest with Bi's and Back with Tri's would open the door for some killer super sets and much more efficient shorter workouts.
I have been running one variation or another of p/p/l for almost a year now, and never with back to back recovery days. So it sounds kind of appealing to change it up a bit.
Also bumped up carbs a bit starting yesterday. Mainly swapped out the sweet potatoes for farro, and added some extra oats into the morning "slop" bowl. Nothing too aggressive yet, just trying to slowly feed the machine a little more and see how it responds over the next couple of weeks. Will adjust as needed depending on how things trend with overall goals.
Appreciate any thoughts/insights on if moving to shorter, more focused lifts would be either beneficial or detrimental compared to my current split.
I like all nautilus equipment its 2nd to Smith for clients I train
Bros, this is looking good. I like the different exercises you're doing and bumping the cards was a good idea. I like the change up with farro @catdadironman
Split Day: Pull
Lat Pull Down:
Machine: Nautilus Xplode Plate Loaded
90x 12
180 x 10
270 x 6
270 x 5
Lat Pullover
Machine: Hammer Strength Plate Loaded
180 x 9
230 x 7
230 x 7
230 x 5
Rows
Machine: Nautilus Xplode Plate Loaded
180 x 8
180 x 7
230 x 5
230 x 5
Hammer Curls
Dumbbell
25s x 10
35s x 7
35s x 6
40s x 5
Shrugs
Dumbbell
65s x 12
90s x 8
100s x 5
100s x 5
- US Pharmacies Sustanon: 400mg/Week
- 133mg Mon/Wed/Fri
- US Pharmacies Equipoise: 200mg/Week
- 66mg Mon/Wed/Fri
- US Pharmacies Anavar
- 20mg sublingual pre-workout
- US Pharmacies Proviron
- 25mg Daily
- Reta: 3mg/week
- 1.5mg Sun/Thu
- Cagrilintide: 1mg/week
- .5mg Sun/Thu
- Weight: 169
- Body Fat %: 5.1
- Hematocrit: 46
- Hemoglobin: 15.9
- Sleep Length: 8hrs 1mins
- Sleep Quality: Good
- Blood Pressure: 116/72
- HRV: 41
- RHR: 63
- Transparent Labs Hydrate Formula: 1 Scoop
- Creatine HCL: 5g
- Transparent Labs Krill Oil: 2 Capsules
- Transparent Labs Multi Vitamin: 4 Capsules
- Zinc Citrate: 30mg
- B12: 1mg
- Transparent Labs Sleep & Recover: 4 Capsules
- Ashwagandha: 150mg
- N2 Guard: 7 capsules
- Vardenafil/Tadalafil: 5mg Sublingual
- Aspirin: 81mg
- Protein: 225
- Carbs: 240
- Fats: 65
- 132oz
- Coffees: 2
- Nicotine Pouches: 3
Quick, but very effective pull session this morning. Kept rest times under two minutes and stayed locked in on the mission the entire lift. I am a huge fan of the Nautilus Xplode line - the range of motion feels smooth, the hand positioning just clicks and everything feels very natural to move weight with. Got a great pump, and I am starting to think these pre shift 45 minute workouts are absolutely going to be workable.
Now that I am getting more confident in making these shorter sessions effective, I have been heavily debating changing up my split. Thinking about moving away from the push/pull/legs setup and shifting into more of a semi-bro split Monday-Friday, while still keeping two dedicated leg days in rotation. It would mean the other muscle groups would only get hit once a week, but pairing Chest with Bi's and Back with Tri's would open the door for some killer super sets and much more efficient shorter workouts.
I have been running one variation or another of p/p/l for almost a year now, and never with back to back recovery days. So it sounds kind of appealing to change it up a bit.
Also bumped up carbs a bit starting yesterday. Mainly swapped out the sweet potatoes for farro, and added some extra oats into the morning "slop" bowl. Nothing too aggressive yet, just trying to slowly feed the machine a little more and see how it responds over the next couple of weeks. Will adjust as needed depending on how things trend with overall goals.
Appreciate any thoughts/insights on if moving to shorter, more focused lifts would be either beneficial or detrimental compared to my current split.
I get it. The difference between efficiency and what we enjoy
Love the work out. How do you get along with shakes? I find it pretty easy to add some carbs to shakes for on the go and pre&post work.
WORKOUT METRICS/STATS/NUTRITION Current Compounds:Current Peptides Weekly Health Metrics (Measured Sundays): Daily Health Metrics: AM Supplements: PM Supplements: Daily Cycle Support: Macros:Water Intake: Vice Count: Thoughts/Reflections:
Even your rest day updates are great bro. Great logging!
Split Day: Rest
- US Pharmacies Sustanon: 400mg/Week
- 133mg Mon/Wed/Fri
- US Pharmacies Equipoise: 200mg/Week
- 66mg Mon/Wed/Fri
- US Pharmacies Anavar
- 20mg sublingual pre-workout
- US Pharmacies Proviron
- 25mg Daily
- Reta: 3mg/week
- 1.5mg Sun/Thu
- Cagrilintide: 1mg/week
- .5mg Sun/Thu
- Weight: 169
- Body Fat %: 5.1
- Hematocrit: 46
- Hemoglobin: 15.9
- Sleep Length: 7hrs 45mins
- Sleep Quality: Good
- Blood Pressure: 118/77
- HRV: 42
- RHR: 62
- Transparent Labs Hydrate Formula: 1 Scoop
- Creatine HCL: 5g
- Transparent Labs Krill Oil: 2 Capsules
- Transparent Labs Multi Vitamin: 4 Capsules
- Zinc Citrate: 30mg
- B12: 1mg
- Transparent Labs Sleep & Recover: 4 Capsules
- Ashwagandha: 150mg
- N2 Guard: 7 capsules
- Vardenafil/Tadalafil: 5mg Sublingual
- Aspirin: 81mg
- Protein: 225
- Carbs: 245
- Fats: 65
- 130oz
- Coffees: 2
- Nicotine Pouches: 3
Simple day means a simple, no frills update. All nutritional goals were hit without issue and health metrics still looking solid across the board. Keeping the routine tight, staying consistent and letting recovery do its thing.
Clean rest day
Split Day: Rest
- US Pharmacies Sustanon: 400mg/Week
- 133mg Mon/Wed/Fri
- US Pharmacies Equipoise: 200mg/Week
- 66mg Mon/Wed/Fri
- US Pharmacies Anavar
- 20mg sublingual pre-workout
- US Pharmacies Proviron
- 25mg Daily
- Reta: 3mg/week
- 1.5mg Sun/Thu
- Cagrilintide: 1mg/week
- .5mg Sun/Thu
- Weight: 169
- Body Fat %: 5.1
- Hematocrit: 46
- Hemoglobin: 15.9
- Sleep Length: 7hrs 45mins
- Sleep Quality: Good
- Blood Pressure: 118/77
- HRV: 42
- RHR: 62
- Transparent Labs Hydrate Formula: 1 Scoop
- Creatine HCL: 5g
- Transparent Labs Krill Oil: 2 Capsules
- Transparent Labs Multi Vitamin: 4 Capsules
- Zinc Citrate: 30mg
- B12: 1mg
- Transparent Labs Sleep & Recover: 4 Capsules
- Ashwagandha: 150mg
- N2 Guard: 7 capsules
- Vardenafil/Tadalafil: 5mg Sublingual
- Aspirin: 81mg
- Protein: 225
- Carbs: 245
- Fats: 65
- 130oz
- Coffees: 2
- Nicotine Pouches: 3
Simple day means a simple, no frills update. All nutritional goals were hit without issue and health metrics still looking solid across the board. Keeping the routine tight, staying consistent and letting recovery do its thing.
good macros going strong!
@catdadironman Great update & workout!
Split Day: Pull
Lat Pull Down:
Machine: Nautilus Xplode Plate Loaded
90x 12
180 x 10
270 x 6
270 x 5
Lat Pullover
Machine: Hammer Strength Plate Loaded
180 x 9
230 x 7
230 x 7
230 x 5
Rows
Machine: Nautilus Xplode Plate Loaded
180 x 8
180 x 7
230 x 5
230 x 5
Hammer Curls
Dumbbell
25s x 10
35s x 7
35s x 6
40s x 5
Shrugs
Dumbbell
65s x 12
90s x 8
100s x 5
100s x 5
- US Pharmacies Sustanon: 400mg/Week
- 133mg Mon/Wed/Fri
- US Pharmacies Equipoise: 200mg/Week
- 66mg Mon/Wed/Fri
- US Pharmacies Anavar
- 20mg sublingual pre-workout
- US Pharmacies Proviron
- 25mg Daily
- Reta: 3mg/week
- 1.5mg Sun/Thu
- Cagrilintide: 1mg/week
- .5mg Sun/Thu
- Weight: 169
- Body Fat %: 5.1
- Hematocrit: 46
- Hemoglobin: 15.9
- Sleep Length: 8hrs 1mins
- Sleep Quality: Good
- Blood Pressure: 116/72
- HRV: 41
- RHR: 63
- Transparent Labs Hydrate Formula: 1 Scoop
- Creatine HCL: 5g
- Transparent Labs Krill Oil: 2 Capsules
- Transparent Labs Multi Vitamin: 4 Capsules
- Zinc Citrate: 30mg
- B12: 1mg
- Transparent Labs Sleep & Recover: 4 Capsules
- Ashwagandha: 150mg
- N2 Guard: 7 capsules
- Vardenafil/Tadalafil: 5mg Sublingual
- Aspirin: 81mg
- Protein: 225
- Carbs: 240
- Fats: 65
- 132oz
- Coffees: 2
- Nicotine Pouches: 3
Quick, but very effective pull session this morning. Kept rest times under two minutes and stayed locked in on the mission the entire lift. I am a huge fan of the Nautilus Xplode line - the range of motion feels smooth, the hand positioning just clicks and everything feels very natural to move weight with. Got a great pump, and I am starting to think these pre shift 45 minute workouts are absolutely going to be workable.
Now that I am getting more confident in making these shorter sessions effective, I have been heavily debating changing up my split. Thinking about moving away from the push/pull/legs setup and shifting into more of a semi-bro split Monday-Friday, while still keeping two dedicated leg days in rotation. It would mean the other muscle groups would only get hit once a week, but pairing Chest with Bi's and Back with Tri's would open the door for some killer super sets and much more efficient shorter workouts.
I have been running one variation or another of p/p/l for almost a year now, and never with back to back recovery days. So it sounds kind of appealing to change it up a bit.
Also bumped up carbs a bit starting yesterday. Mainly swapped out the sweet potatoes for farro, and added some extra oats into the morning "slop" bowl. Nothing too aggressive yet, just trying to slowly feed the machine a little more and see how it responds over the next couple of weeks. Will adjust as needed depending on how things trend with overall goals.
Appreciate any thoughts/insights on if moving to shorter, more focused lifts would be either beneficial or detrimental compared to my current split.
You're right. It is definitely a bunch of great info.
That's what it's all about right there.
Had an extra nic pouch,
Split Day: Rest
- US Pharmacies Sustanon: 400mg/Week
- 133mg Mon/Wed/Fri
- US Pharmacies Equipoise: 200mg/Week
- 66mg Mon/Wed/Fri
- US Pharmacies Anavar
- 20mg sublingual pre-workout
- US Pharmacies Proviron
- 25mg Daily
- Reta: 3mg/week
- 1.5mg Sun/Thu
- Cagrilintide: 1mg/week
- .5mg Sun/Thu
- Weight: 169
- Body Fat %: 5.1
- Hematocrit: 46
- Hemoglobin: 15.9
- Sleep Length: 7hrs 45mins
- Sleep Quality: Good
- Blood Pressure: 118/77
- HRV: 42
- RHR: 62
- Transparent Labs Hydrate Formula: 1 Scoop
- Creatine HCL: 5g
- Transparent Labs Krill Oil: 2 Capsules
- Transparent Labs Multi Vitamin: 4 Capsules
- Zinc Citrate: 30mg
- B12: 1mg
- Transparent Labs Sleep & Recover: 4 Capsules
- Ashwagandha: 150mg
- N2 Guard: 7 capsules
- Vardenafil/Tadalafil: 5mg Sublingual
- Aspirin: 81mg
- Protein: 225
- Carbs: 245
- Fats: 65
- 130oz
- Coffees: 2
- Nicotine Pouches: 3
Simple day means a simple, no frills update. All nutritional goals were hit without issue and health metrics still looking solid across the board. Keeping the routine tight, staying consistent and letting recovery do its thing.
lol, good update. I was asking about the shakes as I throw rice in a blender to make a milk to mix with adding extra carbs.
Had an extra nic pouch,
WORKOUT METRICS/STATS/NUTRITION Current Compounds:Current Peptides Weekly Health Metrics (Measured Sundays): Daily Health Metrics: AM Supplements: PM Supplements: Daily Cycle Support: Macros:Water Intake: Vice Count: Thoughts/Reflections:
Excited for your new split brother
Split Day: Rest
- US Pharmacies Sustanon: 400mg/Week
- 133mg Mon/Wed/Fri
- US Pharmacies Equipoise: 200mg/Week
- 66mg Mon/Wed/Fri
- US Pharmacies Anavar
- 20mg sublingual pre-workout
- US Pharmacies Proviron
- 25mg Daily
- Reta: 3mg/week
- 1.5mg Sun/Thu
- Cagrilintide: 1mg/week
- .5mg Sun/Thu
- Weight: 1171
- Body Fat %: 5.0
- Hematocrit: 43
- Hemoglobin: 15.1
- Sleep Length: 7hrs 55mins
- Sleep Quality: Excellent
- Blood Pressure: 119/71
- HRV: 43
- RHR: 63
- Transparent Labs Hydrate Formula: 1 Scoop
- Creatine HCL: 5g
- Transparent Labs Krill Oil: 2 Capsules
- Transparent Labs Multi Vitamin: 4 Capsules
- Zinc Citrate: 30mg
- B12: 1mg
- Transparent Labs Sleep & Recover: 4 Capsules
- Ashwagandha: 150mg
- N2 Guard: 7 capsules
- Vardenafil/Tadalafil: 5mg Sublingual
- Aspirin: 81mg
- Protein: 220
- Carbs: 240
- Fats: 70
- 132oz
- Coffees: 2
- Nicotine Pouches: 2
Sunday = weekly metric check in day. Weight and body fat are holding steady - even with the increased carbs, blood levels look good, and overall things feel great. One thing I have really been hammering is hydration, and honestly I think its helping just about everything across the board. Sleep has been better, RHR is looking good, blood pressure seems more steady, and its keeping the blood viscosity in check. The downside? I piss about every 25 minutes. My bladder may hate me, but the rest of my body seems pretty happy with the arrangement.
Biggest news of the week though - I decided to start a completely new split tomorrow. I have been running variations of P/P/L for around a year now, and I could feel myself mentally starting to drift through workouts. Still training hard, but some sessions were starting to feel more like going through the motions, instead of attacking the work. Focus wasn't as sharp, intensity wasn't where I wanted it, and things were honestly just getting stale. This is usually a good sign to shake things up before complacency creeps in too far.
Ever since I started doing these pre shift workouts at the new gym, it feels like something clicked again. Training under a strict but manageable time constraint has completely changed the energy of my lifts. The sessions feel intense again. Just straight to work moving heavy shit with laser focus. Honestly some of the best workouts I have had in recent memory.
The new split will run Mon-Fri, and I think it comes with two huge benefits. First - I finally get two consecutive rest days. I honestly can not remember the last time I had that. Second - having two back to back rest days gives me the flexibility to shift workouts around if life happens. My old setup felt very rigid, and this should give me some breathing room to adapt if needed.
MON - Anterior Legs / Core
TUE: Chest / Biceps
WED: Back / Triceps / Core
THU - Posterior Legs
FRi - Shoulders / Core
I currently have the whole thing structured around supersets to maximize the limited time frame I have before work, and on paper I think it flows well. But also posting this for my expert brethren to dissect - and advice or tweaks are absolutely welcome!
new split is a win
Split Day: Rest
- US Pharmacies Sustanon: 400mg/Week
- 133mg Mon/Wed/Fri
- US Pharmacies Equipoise: 200mg/Week
- 66mg Mon/Wed/Fri
- US Pharmacies Anavar
- 20mg sublingual pre-workout
- US Pharmacies Proviron
- 25mg Daily
- Reta: 3mg/week
- 1.5mg Sun/Thu
- Cagrilintide: 1mg/week
- .5mg Sun/Thu
- Weight: 1171
- Body Fat %: 5.0
- Hematocrit: 43
- Hemoglobin: 15.1
- Sleep Length: 7hrs 55mins
- Sleep Quality: Excellent
- Blood Pressure: 119/71
- HRV: 43
- RHR: 63
- Transparent Labs Hydrate Formula: 1 Scoop
- Creatine HCL: 5g
- Transparent Labs Krill Oil: 2 Capsules
- Transparent Labs Multi Vitamin: 4 Capsules
- Zinc Citrate: 30mg
- B12: 1mg
- Transparent Labs Sleep & Recover: 4 Capsules
- Ashwagandha: 150mg
- N2 Guard: 7 capsules
- Vardenafil/Tadalafil: 5mg Sublingual
- Aspirin: 81mg
- Protein: 220
- Carbs: 240
- Fats: 70
- 132oz
- Coffees: 2
- Nicotine Pouches: 2
Sunday = weekly metric check in day. Weight and body fat are holding steady - even with the increased carbs, blood levels look good, and overall things feel great. One thing I have really been hammering is hydration, and honestly I think its helping just about everything across the board. Sleep has been better, RHR is looking good, blood pressure seems more steady, and its keeping the blood viscosity in check. The downside? I piss about every 25 minutes. My bladder may hate me, but the rest of my body seems pretty happy with the arrangement.
Biggest news of the week though - I decided to start a completely new split tomorrow. I have been running variations of P/P/L for around a year now, and I could feel myself mentally starting to drift through workouts. Still training hard, but some sessions were starting to feel more like going through the motions, instead of attacking the work. Focus wasn't as sharp, intensity wasn't where I wanted it, and things were honestly just getting stale. This is usually a good sign to shake things up before complacency creeps in too far.
Ever since I started doing these pre shift workouts at the new gym, it feels like something clicked again. Training under a strict but manageable time constraint has completely changed the energy of my lifts. The sessions feel intense again. Just straight to work moving heavy shit with laser focus. Honestly some of the best workouts I have had in recent memory.
The new split will run Mon-Fri, and I think it comes with two huge benefits. First - I finally get two consecutive rest days. I honestly can not remember the last time I had that. Second - having two back to back rest days gives me the flexibility to shift workouts around if life happens. My old setup felt very rigid, and this should give me some breathing room to adapt if needed.
MON - Anterior Legs / Core
TUE: Chest / Biceps
WED: Back / Triceps / Core
THU - Posterior Legs
FRi - Shoulders / Core
I currently have the whole thing structured around supersets to maximize the limited time frame I have before work, and on paper I think it flows well. But also posting this for my expert brethren to dissect - and advice or tweaks are absolutely welcome!
looking forward to seeing how you do on it @catdadironman clean day!
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