Approved Log My Cut Cycle Log: Road to 200lbs or less! My first cut ever.

[kcates]

Christmas morning workout: see attached.

Diet:
Daily supps and meds
Meal after training: 6 eggs and protein shake
Christmas meal: I am just going to eat to my heart's delight today!

 

[HarleyGuy]

Yeah I am think it may be as well. Last night I actually slept 5
5 hours before I woke up. Then had to get up 30 minutes later. I went to bed late due to festivities at my wife's mom's side of the family. Then had to do some prep for Christmas morning. I can't really can't count this night. See how I do tonight. This week cause of the holiday and travel is a crazy week I figure I would see how the whole week goes before I start changing things. Rest of the week I will be sleeping in a different bed at my parents house. I did foam roll my back before bed last night and I think that helped some.

A foam roll is a great idea! I get HarleyGirl to literally stand on my back and dig in with her heels LOL. Bring the foam roll to your folks house bro and keep using that.

I'm sure you've tried everything to help but you might not have tried this below **see pic**

 

[HarleyGuy]

Christmas morning workout: see attached.

Diet:
Daily supps and meds
Meal after training: 6 eggs and protein shake
Christmas meal: I am just going to eat to my heart's delight today!

Bi's and Tri's for the eyes! The family will notice!

Refeed day is inbound....

 

[kcates]

Bi's and Tri's for the eyes! The family will notice!

Refeed day is inbound....
[/QUOT
Referd! Yes!

 

[waggat]

Christmas morning workout: see attached.

Diet:
Daily supps and meds
Meal after training: 6 eggs and protein shake
Christmas meal: I am just going to eat to my heart's delight today!

Agree with @HarleyGuy regarding high training volume affecting sleep. If I have a few nights of waking up and not being able to get back to sleep, I usually take it as a sign that I need a deload. Are you training 6 days a week? If so this is a fairly high volume.

 

[ballin2504]

1-2 ius is good. 2 was to much for me my hands couldn’t stand it

 

[HarleyGuy]

1-2 ius is good. 2 was to much for me my hands couldn’t stand it

So interesting how everyone is different eh? I can handle 4iu no problem and have never gotten carpal at all I only get water retention above 4iu and obviously insulin sensitivity kicks in at some point above 4iu.

 

[kcates]

Agree with @HarleyGuy regarding high training volume affecting sleep. If I have a few nights of waking up and not being able to get back to sleep, I usually take it as a sign that I need a deload. Are you training 6 days a week? If so this is a fairly high volume.

Yep, killing. It 6 days a week right now. I use to do 7 days a week but new program was only 6 days. I have always worked out 6-7 days a week. It's the actual volume doing 20 rep sets that is new. The previous phase was 12 reps

 

[LevButlerov]

I am doing a 12 week program that was divided into 4 week phases I started phase 3 this week. I am going to continue the program as planned. I have some other stuff I want to try which I am excited to try and really want to quit what I am doing now and do it but I got to see to the end what I start. The next program will allow me time to bring back the cardio and more mobility work. All in good time though.

I think that's a good idea but consider 6 weeks blocks, 4 weeks not enough to dial in a program imo

Merry Christmas to all my EVO family. I love all you folks and wish you the best holidays!

Merry Xmas our brother @kcates

 

[kcates]

I think that's a good idea but consider 6 weeks blocks, 4 weeks not enough to dial in a program imo

Merry Xmas our brother @kcates

If I do that program again I will do 6 week blocks. Next program I am going to do I will do 6 week blocks maybe in-between the 6 weeks I will deload.

 

[LevButlerov]

If I do that program again I will do 6 week blocks. Next program I am going to do I will do 6 week blocks maybe in-between the 6 weeks I will deload.

sounds good

 

[toddthelineman]

Honestly, I feel fine during the day but sleep has been disruptive lately. Waking up around 3 am again. I am going to continue the course this week and see if it keeps happening then if so I am going to cut back on volume and see if that fixes it. Other then that getting some soreness like in my glutes and my arms but goes away next day. I like the workouts. I only have 4 weeks in total for this phase. After this 4 weeks I am going to do a different program and bring back cardio. It's will be a program with just 2-3 exercises a day but 6 days a week. Suppose to be able to knock it out in 15 minutes if u stick to really short rest periods.

If you do pull the trigger on HGH and do like 2iu in the evening you’ll be sleeping like a teenager probably. It will need very synergistic with what you’re already taking. I especially liked it when I was on lower trt doses. It just feels so clean and healthy and doesn’t create extra water. And guys rave about glp drugs with hgh. And I can see why. Gh leaned me out in a whole different way. It would happen randomly. I’d sleep so good and then one day wake up and look in the mirror like “I looked different yesterday. Way different”

 

[kcates]

Morning BP

 

[kcates]

Friday workout:
Diet: daily supps and meds
Meal after training: 60 gram protein shake
Traveling:
Lunch: prime rib sandwich on toast, fries, and white rice with gravy and banana pudding.
Dinner: fajita nachos

 

[kcates]

I been talking about my sleep being an issue. Last night I slept 9 Hours 45 minutes. My thoughts is possible I didn't do as much because I worked out and then traveled and ate good so recovery was better then days where I work so I slept better. Also I could have just gotten better sleep. I am going to keep monitoring volume and stress.

 

[toddthelineman]

Morning BP

Nice bp! Is your heart rate always that high? I heard glp drugs raise your heart rate a little. I don’t suppose it’s very very high. I know you didn’t react well to doing cardio but maybe easing into it at some point would be a good idea. Lower heart rate is always a good thing I think. Maybe just a mile of incline walking?

 

[HarleyGuy]

I been talking about my sleep being an issue. Last night I slept 9 Hours 45 minutes. My thoughts is possible I didn't do as much because I worked out and then traveled and ate good so recovery was better then days where I work so I slept better. Also I could have just gotten better sleep. I am going to keep monitoring volume and stress.

You're giving your CNS a break so your body is able to release and relax. If you slept almost 10 hours you needed it for sure. Your volume is still high but your recovery was good as well so, so far so good!

 

[kcates]

Nice bp! Is your heart rate always that high? I heard glp drugs raise your heart rate a little. I don’t suppose it’s very very high. I know you didn’t react well to doing cardio but maybe easing into it at some point would be a good idea. Lower heart rate is always a good thing I think. Maybe just a mile of incline walking?

The cardio is not a problem but doing this high volume of lifting plus cardio plus hard day doing construction was over doing it. Cutting the cardio out helped a lot. After this final phase of this split program I am doing I am going to do less volume, put cardio and mobility back in. It's a every day powerlifting program with 4 phases each concentrating on the 4 main lifts. Each phase is only 4 weeks but going to try it with 6 weeks per phase based on Levs suggestion. Phase 1 week 1 day 1 is bench press only that day is only 4 x5 working sets 3-5 min rest between sets 85%of 1 rep max for a light bench day. Then Thursday is heavy bench day 4x5 then I will do cardio and mobility. So I will still be in the gym about an 1.5 hours a day. It's suppose to be less work for people with jobs, family and other stresses. I am going to try and see how it works for me. People are claiming to hit new pr's doing it since you get more of the needed recovery from less stress. I like trying different things see what works for me. Since I don't care about competing in anything just do it for fun then I can try whatever for fun.

 

[kcates]

Nice bp! Is your heart rate always that high? I heard glp drugs raise your heart rate a little. I don’t suppose it’s very very high. I know you didn’t react well to doing cardio but maybe easing into it at some point would be a good idea. Lower heart rate is always a good thing I think. Maybe just a mile of incline walking?

No it's usually lower. I looked at my readings and my average is 73. I am traveling and eating crappy and wonder if the restaurant food is full of salt making my pulse go up.

 

[toddthelineman]

No it's usually lower. I looked at my readings and my average is 73. I am traveling and eating crappy and wonder if the restaurant food is full of salt making my pulse go up.

Right on!

 

[LevButlerov]

Morning BP

good bp level

Friday workout:
Diet: daily supps and meds
Meal after training: 60 gram protein shake
Traveling:
Lunch: prime rib sandwich on toast, fries, and white rice with gravy and banana pudding.
Dinner: fajita nachos

clean training, the lunch is xmas right?

I been talking about my sleep being an issue. Last night I slept 9 Hours 45 minutes. My thoughts is possible I didn't do as much because I worked out and then traveled and ate good so recovery was better then days where I work so I slept better. Also I could have just gotten better sleep. I am going to keep monitoring volume and stress.

probably tired im guessing @kcates

 

[kcates]

good bp level

clean training, the lunch is xmas right?

probably tired im guessing @kcates

No, Christmas was Thursday. But we are up in Georgia visiting my family for the holidays. Friday we were traveling and then ate dinner with my family. I forgot to bring my protein powder as well so now I am trying to get all my protein in whole food while eating out and it's kinda hard at where some of the places they choose to eat. Up here we eat out every meal. Tonight is steak and rice for dinner at longhorn.

 

[LevButlerov]

No, Christmas was Thursday. But we are up in Georgia visiting my family for the holidays. Friday we were traveling and then ate dinner with my family. I forgot to bring my protein powder as well so now I am trying to get all my protein in whole food while eating out and it's kinda hard at where some of the places they choose to eat. Up here we eat out every meal. Tonight is steak and rice for dinner at longhorn.

I get it but steak and rice for dinner will be a win @kcates

 

[kcates]

I get it but steak and rice for dinner will be a win @kcates

Yeah, everything is so full of salt I think it has my heart racing. I can hear it pumping at night. I am going to cut out my electrolytes out today and see if that helps. I am not really doing much other then working out and just sitting around.

 

[kcates]

Saturday:
Training: see attached
Diet: daily supps and meds
Meal after training 8 eggs
Lunch: 1/2 fried honey butter fried chicken and rice and 3 biscuits with honey
Dinner: 12 ounces New York strip, rice and 2 slices of whole wheat bread
Dessert: dads home made chocolate cookies family favorite.

 

[LevButlerov]

Yeah, everything is so full of salt I think it has my heart racing. I can hear it pumping at night. I am going to cut out my electrolytes out today and see if that helps. I am not really doing much other then working out and just sitting around.

The salt might be causing high BP not electrolyte related @kcates

 

[LevButlerov]

Saturday:
Training: see attached
Diet: daily supps and meds
Meal after training 8 eggs
Lunch: 1/2 fried honey butter fried chicken and rice and 3 biscuits with honey
Dinner: 12 ounces New York strip, rice and 2 slices of whole wheat bread
Dessert: dads home made chocolate cookies family favorite.

throw up some pics next time when we got cookies lol

 

[kcates]

throw up some pics next time when we got cookies lol

He made that container full plus 2 big mason jars full and that's all that is left.

 

[kcates]

He made that container full plus 2 big mason jars full and that's all that is left.

But both my family and my brother's family are here so lots of people

 

[LevButlerov]

He made that container full plus 2 big mason jars full and that's all that is left.

I'd kill those cookies now PM pedaling for cardio now lol

 

[kcates]

I'd kill those cookies now PM pedaling for cardio now lol

Lol

 

[kcates]

Monday:
Training: see attached
Diet:
Daily supps and meds
Meal after training: 8 eggs
Lunch: 1/2 burger with onion rings, sweet potato fries and tator tots.

 

[LevButlerov]

Monday:
Training: see attached
Diet:
Daily supps and meds
Meal after training: 8 eggs
Lunch: 1/2 burger with onion rings, sweet potato fries and tator tots.

food is a bit off your normal but looks good
training go up to 25 reps try it @kcates

 

[kcates]

food is a bit off your normal but looks good
training go up to 25 reps try it @kcates

Last day of eating out and traveling. I didn't even eat last night because I was so sick of eating off my diet. Back to my norm today.

 

[stevesmi]

Monday:
Training: see attached
Diet:
Daily supps and meds
Meal after training: 8 eggs
Lunch: 1/2 burger with onion rings, sweet potato fries and tator tots.

@kcates really good job on this. The 8 eggs after training is something special. That's definitely well worth it.

 

[Mobster]

Last day of eating out and traveling. I didn't even eat last night because I was so sick of eating off my diet. Back to my norm today.

Good lad.

 

[2Thick]

Monday:
Training: see attached
Diet:
Daily supps and meds
Meal after training: 8 eggs
Lunch: 1/2 burger with onion rings, sweet potato fries and tator tots.

def don't want to make it a habit with the gut food lunch. super low quality and the oils they cook it in are really bad lol. but glad its a one time thing @kcates

 

[LevButlerov]

Last day of eating out and traveling. I didn't even eat last night because I was so sick of eating off my diet. Back to my norm today.

update us as you get back

 

[ROIDDERS]

Monday:
Training: see attached
Diet:
Daily supps and meds
Meal after training: 8 eggs
Lunch: 1/2 burger with onion rings, sweet potato fries and tator tots.

After you have a meal like that, the trick is to fast for a day or two. @kcates this way the body is able to detox. Also, some fresh fruit juice and some water mixed in with lemon is good for detoxification as well.

 

[ceo]

Last day of eating out and traveling. I didn't even eat last night because I was so sick of eating off my diet. Back to my norm today.

@kcates Bros, always feels good to get back home and go back to your normal. Were you able to get in some training while you were on vacation?

 

[kcates]

Good lad.

Thanks, I am still feeling nauseous from all that eating out. Yuck.

 

[kcates]

food is a bit off your normal but looks good
training go up to 25 reps try it @kcates

Not yet. Still struggling at 20 reps

 

[Ulter]

But both my family and my brother's family are here so lots of people

That's wonderful that you are able to spend the holiday week with your family. When does everybody go back to school and work? Is it just after New Year's? @kcates

 

[kcates]

def don't want to make it a habit with the gut food lunch. super low quality and the oils they cook it in are really bad lol. but glad its a one time thing @kcates

More like a 1 week time thing. It's always like that when I go visit my parents. They don't want to cook at home for all of us so we go out all meals. They don't even eat like that when we are not there. They eat whole foods at home. In there 80's it's to much work to cook for up to 14 people.

 

[kcates]

That's wonderful that you are able to spend the holiday week with your family. When does everybody go back to school and work? Is it just after New Year's? @kcates

Yeah, my son goes back to school on the 6th and my oldest son goes back to the Marines training the 13th he flies out. My wife and I go back to work full time next week also.

 

[Ulter]

Yeah, my son goes back to school on the 6th and my oldest son goes back to the Marines training the 13th he flies out. My wife and I go back to work full time next week also.

Okay, so you have a few more days off then. Back when I was an engineer, I usually still worked on the holidays. After all, I was working for the theme parks and those places never close.

 

[kcates]

If I could have gotten on the jobsite I would have gone back yesterday. The customer doesn't want me to start back until Monday. I tried finding some filler work but couldn't so I am going to work on my own projects at home. I have fence to build, rebuild fireplace, and cut trees.

 

[LevButlerov]

Not yet. Still struggling at 20 reps

Try to push to 25 as your next block will change your life

 

[kcates]

Going to do something new after this block which is 2.5 weeks left. Powerlifting, cardio and mobility is in my next phase of things I want to try

 

[LevButlerov]

Going to do something new after this block which is 2.5 weeks left. Powerlifting, cardio and mobility is in my next phase of things I want to try

powerlifting? i hope no injuries there.

 

[toddthelineman]

Yeah, everything is so full of salt I think it has my heart racing. I can hear it pumping at night. I am going to cut out my electrolytes out today and see if that helps. I am not really doing much other then working out and just sitting around.

Try to get some steps in!

 

[kcates]

Happy New Year everyone!

 

[2Thick]

More like a 1 week time thing. It's always like that when I go visit my parents. They don't want to cook at home for all of us so we go out all meals. They don't even eat like that when we are not there. They eat whole foods at home. In there 80's it's to much work to cook for up to 14 people.

I hear you on that, man. It's tough to eat out because restaurants have really low-quality food. Just do what you can, I suppose.

 

[LevButlerov]

Happy New Year everyone!

Happy New year our brother @kcates

 

[Tiger Salman Khan]

Monday:
Training: see attached
Diet:
Daily supps and meds
Meal after training: 8 eggs
Lunch: 1/2 burger with onion rings, sweet potato fries and tator tots.

@kcates Legit updates....keep progressing......

 

[kcates]

Here is Tuesday thru today. I took off Saturday to go play airsoft all day with my sons and finished training on Sunday. Then started the week off today.

Can't remember all those days of food so I will start back logging diet today.

Today diet:
Daily supplements and meds

Meal after training:
1 pound of my homemade meatloaf.
Dinner: 60 gram protein shake. Not really hungry today. Took my Mounjaro yesterday.

 

[LevButlerov]

Here is Tuesday thru today. I took off Saturday to go play airsoft all day with my sons and finished training on Sunday. Then started the week off today.

Can't remember all those days of food so I will start back logging diet today.

Today diet:
Daily supplements and meds

Meal after training:
1 pound of my homemade meatloaf.
Dinner: 60 gram protein shake. Not really hungry today. Took my Mounjaro yesterday.

Good day but you really low on macros, you able to do an extra shake post mounjaro days? in future please @kcates

 

[kcates]

Good day but you really low on macros, you able to do an extra shake post mounjaro days? in future please @kcates

It came dinner time and I didn't feel like eating more left overs or anything at all really. That's when I had the shake just to get that in before I go to bed tonight because I knew I was low.

 

[LevButlerov]

It came dinner time and I didn't feel like eating more left overs or anything at all really. That's when I had the shake just to get that in before I go to bed tonight because I knew I was low.

fair I understand

 

[kcates]

fair I understand

My Mounjaro works good after the shot and less towards the end of the week. I wish I could split the dose in half and see if it worked better taking it 2x weekly instead of 1x. I take what I can get.

 

[kcates]

Personal note: right side herniated disk has been getting aggravated doing high rep squats. Started mobility work for it and I am going to switch my SSB to hack squat for now to continue the high reps.

 

[LevButlerov]

My Mounjaro works good after the shot and less towards the end of the week. I wish I could split the dose in half and see if it worked better taking it 2x weekly instead of 1x. I take what I can get.

any way you can get prescribed 5mg pens and pin them 2x/week? @kcates

Personal note: right side herniated disk has been getting aggravated doing high rep squats. Started mobility work for it and I am going to switch my SSB to hack squat for now to continue the high reps.

not good, are you able to see a chiropractor and get some massage on it?

 

[kcates]

I can ask the doc and I am not going to chiro.

 

[LevButlerov]

I can ask the doc and I am not going to chiro.

ask the doc and see maybe possible to get smaller pens for the split tell them about your sides @kcates

 

[kcates]

ask the doc and see maybe possible to get smaller pens for the split tell them about your sides @kcates

The problem lies in insurance paying for them is the problem I forsee the issue being. They probably think I am using one box and selling a box since 1 box is a month prescription. I will ask next go around.

 

[LevButlerov]

The problem lies in insurance paying for them is the problem I forsee the issue being. They probably think I am using one box and selling a box since 1 box is a month prescription. I will ask next go around.

I see the issue, lets try.

 

[kcates]

I have a question and see if any of you agree with this. Men over the age of 40 to continue to grow like men do in earlier ages need to optimize all 3 hormones, testosterone, insulin, and HGH to continue to get good muscle gains? Before 40 you can get away with just test Let me know what y'all think. This was something Big Paul Barnett talked about on one of his shows. His suggestion you need test, GLP-1 and HGh after 40 to get best gains. I am hoping to add HGh soon and see for myself.

 

[LevButlerov]

I have a question and see if any of you agree with this. Men over the age of 40 to continue to grow like men do in earlier ages need to optimize all 3 hormones, testosterone, insulin, and HGH to continue to get good muscle gains? Before 40 you can get away with just test Let me know what y'all think. This was something Big Paul Barnett talked about on one of his shows. His suggestion you need test, GLP-1 and HGh after 40 to get best gains. I am hoping to add HGh soon and see for myself.

I think men over 45 need hgh not over 40, roughly 45-50 is where you need hgh with your TRT. can you use it? for sure with GLP1s and test, hgh would work perfect for you @kcates

 

[kcates]

I think men over 45 need hgh not over 40, roughly 45-50 is where you need hgh with your TRT. can you use it? for sure with GLP1s and test, hgh would work perfect for you @kcates

But do you think that men in that age group need all 3 optimized to continue to put on muscle like a younger man? Paul point was that we didn't have the IFBB master pros like we do today until they were optimizing HGh and insulin like they are today. That body building years back use to drop off at 40. Guys didn't look the way they do now in the masters and most didn't even do masters most just fell off. This is more of the discussion I was looking to have.

 

[LevButlerov]

But do you think that men in that age group need all 3 optimized to continue to put on muscle like a younger man? Paul point was that we didn't have the IFBB master pros like we do today until they were optimizing HGh and insulin like they are today. That body building years back use to drop off at 40. Guys didn't look the way they do now in the masters and most didn't even do masters most just fell off. This is more of the discussion I was looking to have.

I dont like to compare anything or anyone to IFBB pros really because they have top 1% genetics. @kcates
but I do think 45-50 range is when you really need to optimize testosterone, hgh and overall health, of course not insulin use.

 

[kcates]

I dont like to compare anything or anyone to IFBB pros really because they have top 1% genetics. @kcates
but I do think 45-50 range is when you really need to optimize testosterone, hgh and overall health, of course not insulin use.

There want a comparison between 1% and the rest of us. He saw the pattern of progression in the 1% from past time to now how they have evolved and looked at what they were doing different to make men be able to become way better in there later years in the masters division when In years past they tended not to make it to masters. In his opinion it is due to learning and optimizing testosterone, GH, and insulin which has allowed this to happen. So he said that if this works for them then it will work for most people as well. I would have to say just in our forum alone look how many over 50 years old are killing it on test, HGH, and Reta. He suggested all u need to optimize insulin is to use Reta not inject insulin. That all 3 optimized will allow you to grow again like earlier years of your life which makes sense that in your 20's all 3 are typically optimized in a healthy male. As they decline things slow down. If you optimize then again why wouldn't you not grow well again. I think he was saying your leaving a lot on the table if your just trying to do 1 or 2 of the 3 that you need to do all 3 when you get above 40. I think I explained what I was trying to get across better. I don't think there was a comparison between the 1% and the everyday gym guy. I am not the best communicator.

 

[kcates]

I am been super busy lately with family, training, and work. A new gym opened in my area. It has the new freemotion 2025 series equipment, Panatta, and Arsenal, and American barbell. Also a ton of Bootybuilder equipment. I have been even trying out some of the booty builder stuff. I am loving the Panatta equipment it moves so smooth.

I didn't use my app on Saturday because It was my first day in the new gym. It was back and bicep day so I got on a bunch of the equipment to just enjoy it. I was like a fat kid in the candy store!

Saturday training:

Pananta super rowing machine circular 4x20 50lbs.

Free motion 2025 seated row
3x12 70lbs

Free motion lat pulldown high row
3x10 70lbs alternating

Free motion Genesis lat alternating Seated. 3x12

Panata super lat pulldown circular
3x12 140lbs

Panata super low row
3x15 90lbs

The iso row
3x15 180lbs

Panata standing total arms
4x20 66lbs

Panata high arm curl machine
4x20 33lbs

Hammer curls
4x20 30lbs dumbbells.

Sunday: rest day but I went in to the new gym to try out the other equipment using light weights to just see how I could incorporate things into my current program. Didn't record anything I did just had fun.

 

[LevButlerov]

There want a comparison between 1% and the rest of us. He saw the pattern of progression in the 1% from past time to now how they have evolved and looked at what they were doing different to make men be able to become way better in there later years in the masters division when In years past they tended not to make it to masters. In his opinion it is due to learning and optimizing testosterone, GH, and insulin which has allowed this to happen. So he said that if this works for them then it will work for most people as well. I would have to say just in our forum alone look how many over 50 years old are killing it on test, HGH, and Reta. He suggested all u need to optimize insulin is to use Reta not inject insulin. That all 3 optimized will allow you to grow again like earlier years of your life which makes sense that in your 20's all 3 are typically optimized in a healthy male. As they decline things slow down. If you optimize then again why wouldn't you not grow well again. I think he was saying your leaving a lot on the table if your just trying to do 1 or 2 of the 3 that you need to do all 3 when you get above 40. I think I explained what I was trying to get across better. I don't think there was a comparison between the 1% and the everyday gym guy. I am not the best communicator.

its a good point, and well explained, always something to consider @kcates

 

[LevButlerov]

I am been super busy lately with family, training, and work. A new gym opened in my area. It has the new freemotion 2025 series equipment, Panatta, and Arsenal, and American barbell. Also a ton of Bootybuilder equipment. I have been even trying out some of the booty builder stuff. I am loving the Panatta equipment it moves so smooth.

I didn't use my app on Saturday because It was my first day in the new gym. It was back and bicep day so I got on a bunch of the equipment to just enjoy it. I was like a fat kid in the candy store!

Saturday training:

Pananta super rowing machine circular 4x20 50lbs.

Free motion 2025 seated row
3x12 70lbs

Free motion lat pulldown high row
3x10 70lbs alternating

Free motion Genesis lat alternating Seated. 3x12

Panata super lat pulldown circular
3x12 140lbs

Panata super low row
3x15 90lbs

The iso row
3x15 180lbs

Panata standing total arms
4x20 66lbs

Panata high arm curl machine
4x20 33lbs

Hammer curls
4x20 30lbs dumbbells.

Sunday: rest day but I went in to the new gym to try out the other equipment using light weights to just see how I could incorporate things into my current program. Didn't record anything I did just had fun.

nice so you hitting the new gym? how do you see it vs old? @kcates

 

[Mobster]

While I'll always support my local gym I NEED go try a couple near me

 

[kcates]

its a good point, and well explained, always something to consider @kcates

My wife is a school teacher and her forta is English. Mine is mechanical and I visual learn. She says I write like I talk all the time. Not sure what that means but when it's real important stuff for work that I have to write I have her proof read it all so It makes sense.

 

[stevesmi]

I am been super busy lately with family, training, and work. A new gym opened in my area. It has the new freemotion 2025 series equipment, Panatta, and Arsenal, and American barbell. Also a ton of Bootybuilder equipment. I have been even trying out some of the booty builder stuff. I am loving the Panatta equipment it moves so smooth.

I didn't use my app on Saturday because It was my first day in the new gym. It was back and bicep day so I got on a bunch of the equipment to just enjoy it. I was like a fat kid in the candy store!

Saturday training:

Pananta super rowing machine circular 4x20 50lbs.

Free motion 2025 seated row
3x12 70lbs

Free motion lat pulldown high row
3x10 70lbs alternating

Free motion Genesis lat alternating Seated. 3x12

Panata super lat pulldown circular
3x12 140lbs

Panata super low row
3x15 90lbs

The iso row
3x15 180lbs

Panata standing total arms
4x20 66lbs

Panata high arm curl machine
4x20 33lbs

Hammer curls
4x20 30lbs dumbbells.

Sunday: rest day but I went in to the new gym to try out the other equipment using light weights to just see how I could incorporate things into my current program. Didn't record anything I did just had fun.

@kcates they're definitely a good opportunity. A lot of times these newer gyms pop up and they have really good sales to try to get in as many members as they can right off the bat so hopefully you got a good price.

 

[kcates]

nice so you hitting the new gym? how do you see it vs old? @kcates

The equipment is new of course and the freemotion and panatta equipment moves so well. On the flip side it's very clean, where the other gym didn't keep it clean it was grungy. A big one for me is the other gym was so dark because they didn't ever change out burnt out bulbs and I hated that. This new place is got plenty of lights. For 8 Dollars more a month I can take a guest with me every time I go and I get an inbody scan once a month. I can also go to any of there gyms. Which right now there only down around Orlando but there building 4 in Ohio and then another one here in South Jacksonville area. I loved the early morning crew at the other gym but a lot of those members are coming over to the new gym also. What is cool because this use to be a big box chain gym alot of those members are coming back so there is a diversity of gym goers not just the hard core, strength and bodybuilders. I met a guy a couple of days ago named Zeick and he has been lifting weights for 55 years. He said when he started they just got weights bars and dumbbells and had to build there own benches, racks , and other accessories like machines and worked out in a building in the back yard. I like getting to meet new people. There are still plenty of pros and aspiring pros at the new gym to motivate me because I like training around people better then me to help mentally push me. Also the manager here has been in the bodybuilding scene in our town for a long time he is no nonsense and is setting the ground rules and enforcing a strike 3 law which I like. No sandals, crocs or without shoes in the gym. Rerack you weights correctly don't be putting the 45's over other weights sizes put them all back together. Wipe down the equipment. Don't leave weights on the equipment. He is getting more equipment. I requested a safety squat bar and he said others did to, so he's ordered one. The equipment, being clean, and the lighting is the main sellers for me. They also have more then one staff there as well. It's not just one kid at the desk. The manager is there daily. Also it's not a yearly contract so if I do decide to go somewhere else I can always cancel but I had started getting routine at the other place. I got that excitement back again like I had when I was pushing for my goal back before my 59th birthday. I actually need to get off here now and get over there. They have so many nice back machines and bicep machines now. It's back and bicep day again so I was excited yesterday thinking about going today. There is so much stuff I can't use it all in one workout. The manager when he gave myself and my wife our tour told us he chose all the back equipment so that there was so much that every week u could use new machines and have a different work out and rotate among them and have a 4 week rotation of stuff. He actually found this company down by Orlando and started going to there gym down there to train. Making the drive daily. Then got talking to the owner down there telling him Jacksonville is behind in the times with a good gym. That the owner finally decided to send a research team to Jacksonville and check out the scene. I guess he saw the need for a good gym here and got with him and they built it. I am glad the did.

 

[kcates]

@kcates they're definitely a good opportunity. A lot of times these newer gyms pop up and they have really good sales to try to get in as many members as they can right off the bat so hopefully you got a good price.

I missed the presale because I didn't hear about it until afterward. It was 299 for 15 months. I could have gotten the cheaper package for 29 dollars and saved 20 bucks a month compared to what I was paying at the other gym. Instead I got the middle package for 58 which is only 8 dollars a month more but I get to take a guest every visit and I get an inbody scan once a month. I figure being able to take a guest for free every time is worth it. Like first day I went I took my wife's cousins son with me who loves to lift and is visiting from texas. I can take my kids or my wife if they want to go. Also my brother visits a lot and will go. The people from the other gym I have offered if they would like to join me they can come as well. I have offered to anyone who is interested they can with me if they like. I figured that was worth the 8 Dollars more a month. I also get unlimited fitness classes. I am not a fitness class person but maybe they get a yoga class I can go to.

 

[stevesmi]

I missed the presale because I didn't hear about it until afterward. It was 299 for 15 months. I could have gotten the cheaper package for 29 dollars and saved 20 bucks a month compared to what I was paying at the other gym. Instead I got the middle package for 58 which is only 8 dollars a month more but I get to take a guest every visit and I get an inbody scan once a month. I figure being able to take a guest for free every time is worth it. Like first day I went I took my wife's cousins son with me who loves to lift and is visiting from texas. I can take my kids or my wife if they want to go. Also my brother visits a lot and will go. The people from the other gym I have offered if they would like to join me they can come as well. I have offered to anyone who is interested they can with me if they like. I figured that was worth the 8 Dollars more a month. I also get unlimited fitness classes. I am not a fitness class person but maybe they get a yoga class I can go to.

not bad at all.

 

[kcates]

I just got to get by the old gym and cancel now.

 

[ceo]

I am been super busy lately with family, training, and work. A new gym opened in my area. It has the new freemotion 2025 series equipment, Panatta, and Arsenal, and American barbell. Also a ton of Bootybuilder equipment. I have been even trying out some of the booty builder stuff. I am loving the Panatta equipment it moves so smooth.

I didn't use my app on Saturday because It was my first day in the new gym. It was back and bicep day so I got on a bunch of the equipment to just enjoy it. I was like a fat kid in the candy store!

Saturday training:

Pananta super rowing machine circular 4x20 50lbs.

Free motion 2025 seated row
3x12 70lbs

Free motion lat pulldown high row
3x10 70lbs alternating

Free motion Genesis lat alternating Seated. 3x12

Panata super lat pulldown circular
3x12 140lbs

Panata super low row
3x15 90lbs

The iso row
3x15 180lbs

Panata standing total arms
4x20 66lbs

Panata high arm curl machine
4x20 33lbs

Hammer curls
4x20 30lbs dumbbells.

Sunday: rest day but I went in to the new gym to try out the other equipment using light weights to just see how I could incorporate things into my current program. Didn't record anything I did just had fun.

Bros, that's why it's good sometimes to change gyms. New gym is like getting a new girlfriend. It's fun to play with. @kcates

 

[Ulter]

I am been super busy lately with family, training, and work. A new gym opened in my area. It has the new freemotion 2025 series equipment, Panatta, and Arsenal, and American barbell. Also a ton of Bootybuilder equipment. I have been even trying out some of the booty builder stuff. I am loving the Panatta equipment it moves so smooth.

I didn't use my app on Saturday because It was my first day in the new gym. It was back and bicep day so I got on a bunch of the equipment to just enjoy it. I was like a fat kid in the candy store!

Saturday training:

Pananta super rowing machine circular 4x20 50lbs.

Free motion 2025 seated row
3x12 70lbs

Free motion lat pulldown high row
3x10 70lbs alternating

Free motion Genesis lat alternating Seated. 3x12

Panata super lat pulldown circular
3x12 140lbs

Panata super low row
3x15 90lbs

The iso row
3x15 180lbs

Panata standing total arms
4x20 66lbs

Panata high arm curl machine
4x20 33lbs

Hammer curls
4x20 30lbs dumbbells.

Sunday: rest day but I went in to the new gym to try out the other equipment using light weights to just see how I could incorporate things into my current program. Didn't record anything I did just had fun.

This is a good workout that you're putting together. I have a lot of respect for it. @kcates next thing I want to see out of you is a strong leg day as well to follow up on this one. It's going to be exciting

 

[ROIDDERS]

My wife is a school teacher and her forta is English. Mine is mechanical and I visual learn. She says I write like I talk all the time. Not sure what that means but when it's real important stuff for work that I have to write I have her proof read it all so It makes sense.

@kcates well, that comes in handy for sure that your wife is willing to do that. I dated a school teacher once. It's really, really hard. They really put in a lot of hours, even though they have days off, they don't really get to enjoy them. My ex used to work even on her days off grading papers. It's very tough, especially if they teach the young ones.

 

[2Thick]

I am been super busy lately with family, training, and work. A new gym opened in my area. It has the new freemotion 2025 series equipment, Panatta, and Arsenal, and American barbell. Also a ton of Bootybuilder equipment. I have been even trying out some of the booty builder stuff. I am loving the Panatta equipment it moves so smooth.

I didn't use my app on Saturday because It was my first day in the new gym. It was back and bicep day so I got on a bunch of the equipment to just enjoy it. I was like a fat kid in the candy store!

Saturday training:

Pananta super rowing machine circular 4x20 50lbs.

Free motion 2025 seated row
3x12 70lbs

Free motion lat pulldown high row
3x10 70lbs alternating

Free motion Genesis lat alternating Seated. 3x12

Panata super lat pulldown circular
3x12 140lbs

Panata super low row
3x15 90lbs

The iso row
3x15 180lbs

Panata standing total arms
4x20 66lbs

Panata high arm curl machine
4x20 33lbs

Hammer curls
4x20 30lbs dumbbells.

Sunday: rest day but I went in to the new gym to try out the other equipment using light weights to just see how I could incorporate things into my current program. Didn't record anything I did just had fun.

It's always nice to try a new gym. That's really good. A lot of people don't do it because they're too stubborn or because they're stuck in contracts. That's why I never recommend a contract for people. @kcates

 

[LevButlerov]

My wife is a school teacher and her forta is English. Mine is mechanical and I visual learn. She says I write like I talk all the time. Not sure what that means but when it's real important stuff for work that I have to write I have her proof read it all so It makes sense.

its a forum i got you no issues EVO love your way @kcates

 

[LevButlerov]

The equipment is new of course and the freemotion and panatta equipment moves so well. On the flip side it's very clean, where the other gym didn't keep it clean it was grungy. A big one for me is the other gym was so dark because they didn't ever change out burnt out bulbs and I hated that. This new place is got plenty of lights. For 8 Dollars more a month I can take a guest with me every time I go and I get an inbody scan once a month. I can also go to any of there gyms. Which right now there only down around Orlando but there building 4 in Ohio and then another one here in South Jacksonville area. I loved the early morning crew at the other gym but a lot of those members are coming over to the new gym also. What is cool because this use to be a big box chain gym alot of those members are coming back so there is a diversity of gym goers not just the hard core, strength and bodybuilders. I met a guy a couple of days ago named Zeick and he has been lifting weights for 55 years. He said when he started they just got weights bars and dumbbells and had to build there own benches, racks , and other accessories like machines and worked out in a building in the back yard. I like getting to meet new people. There are still plenty of pros and aspiring pros at the new gym to motivate me because I like training around people better then me to help mentally push me. Also the manager here has been in the bodybuilding scene in our town for a long time he is no nonsense and is setting the ground rules and enforcing a strike 3 law which I like. No sandals, crocs or without shoes in the gym. Rerack you weights correctly don't be putting the 45's over other weights sizes put them all back together. Wipe down the equipment. Don't leave weights on the equipment. He is getting more equipment. I requested a safety squat bar and he said others did to, so he's ordered one. The equipment, being clean, and the lighting is the main sellers for me. They also have more then one staff there as well. It's not just one kid at the desk. The manager is there daily. Also it's not a yearly contract so if I do decide to go somewhere else I can always cancel but I had started getting routine at the other place. I got that excitement back again like I had when I was pushing for my goal back before my 59th birthday. I actually need to get off here now and get over there. They have so many nice back machines and bicep machines now. It's back and bicep day again so I was excited yesterday thinking about going today. There is so much stuff I can't use it all in one workout. The manager when he gave myself and my wife our tour told us he chose all the back equipment so that there was so much that every week u could use new machines and have a different work out and rotate among them and have a 4 week rotation of stuff. He actually found this company down by Orlando and started going to there gym down there to train. Making the drive daily. Then got talking to the owner down there telling him Jacksonville is behind in the times with a good gym. That the owner finally decided to send a research team to Jacksonville and check out the scene. I guess he saw the need for a good gym here and got with him and they built it. I am glad the did.

thats awesome I love seeing guys who bodybuilding and run gyms with some rules.
hopefully its a place you'll love long term @kcates

 

[kcates]

Bros, that's why it's good sometimes to change gyms. New gym is like getting a new girlfriend. It's fun to play with. @kcates

Yeah, I like that!

 

[kcates]

This is a good workout that you're putting together. I have a lot of respect for it. @kcates next thing I want to see out of you is a strong leg day as well to follow up on this one. It's going to be exciting

Next week I am deloading for at least a week. I am burnt out from this 20 rep volume. I feel like this program I got burnt out in the end and my leg workouts got weaker. I could keep the push and pull days going but legs suffered. When you say stronger can you explain more and give me example of what I should do and try to achieve?

 

[kcates]

@kcates well, that comes in handy for sure that your wife is willing to do that. I dated a school teacher once. It's really, really hard. They really put in a lot of hours, even though they have days off, they don't really get to enjoy them. My ex used to work even on her days off grading papers. It's very tough, especially if they teach the young ones.

My wife taught in public schools for 15 years. Then she went into the private sector and she teaches enrichment in daycares teaching 3-5 year olds coding and robotics. She owns her own franchise now called Techie kids. I remember days past she had to work like that now she doesn't normally have to do a lot outside of the normal work day unless it's office work and she does on her laptop on the couch while watching tv. Yeah, regular school teachers have it rough.

 

[kcates]

It's always nice to try a new gym. That's really good. A lot of people don't do it because they're too stubborn or because they're stuck in contracts. That's why I never recommend a contract for people. @kcates

Last time I moved I had to pay out my contract to leave. The only thing I miss is having the already set up competition bench press and monolift so I can easily set up to do heavy lifts with safety's. We have racks that have safety but I will have to use a moveable bench. That's alright I will make it work. If I am not going heavy I can use the bench press with out safety.

 

[2Thick]

Last time I moved I had to pay out my contract to leave. The only thing I miss is having the already set up competition bench press and monolift so I can easily set up to do heavy lifts with safety's. We have racks that have safety but I will have to use a moveable bench. That's alright I will make it work. If I am not going heavy I can use the bench press with out safety.

Yeah I hate that contract nonsense. I think that gyms should not be able to get you into a contract like that. If you're not happy somewhere you should be able to leave.

 

[kcates]

Yeah I hate that contract nonsense. I think that gyms should not be able to get you into a contract like that. If you're not happy somewhere you should be able to leave.

Yeah agree, specially when the gym starts to not take care of things and just let it go down hill.

 

[kcates]

I think I have seen the dark side and I like it! Once you use a good machine they are very nice. Not throwing out the free weights they will always be the base but man using nice equipment is a game changer. Specially when u have 6 anchors in a shoulder, a nice shoulder press machine is golden!

 

[Pigsy]

Where i live, it against the law for gyms to have locked in contracts.

 

[RoySimpson]

I am been super busy lately with family, training, and work. A new gym opened in my area. It has the new freemotion 2025 series equipment, Panatta, and Arsenal, and American barbell. Also a ton of Bootybuilder equipment. I have been even trying out some of the booty builder stuff. I am loving the Panatta equipment it moves so smooth.

I didn't use my app on Saturday because It was my first day in the new gym. It was back and bicep day so I got on a bunch of the equipment to just enjoy it. I was like a fat kid in the candy store!

Saturday training:

Pananta super rowing machine circular 4x20 50lbs.

Free motion 2025 seated row
3x12 70lbs

Free motion lat pulldown high row
3x10 70lbs alternating

Free motion Genesis lat alternating Seated. 3x12

Panata super lat pulldown circular
3x12 140lbs

Panata super low row
3x15 90lbs

The iso row
3x15 180lbs

Panata standing total arms
4x20 66lbs

Panata high arm curl machine
4x20 33lbs

Hammer curls
4x20 30lbs dumbbells.

Sunday: rest day but I went in to the new gym to try out the other equipment using light weights to just see how I could incorporate things into my current program. Didn't record anything I did just had fun.

@kcates Awesome work right here!

 

[HarleyGuy]

Next week I am deloading for at least a week. I am burnt out from this 20 rep volume. I feel like this program I got burnt out in the end and my leg workouts got weaker. I could keep the push and pull days going but legs suffered. When you say stronger can you explain more and give me example of what I should do and try to achieve?

Glad to hear about the deload bro. The body will tell you when it's time. With all the high rep volume we should get some progress pics. I'm not sure on what your diet has been but I bet you're looking leaner.

Thanks, I am still feeling nauseous from all that eating out. Yuck.

Haha it happens!

His suggestion you need test, GLP-1 and HGh after 40 to get best gains. I am hoping to add HGh soon and see for myself.

I'd say after 50 or right around there. Certainly at your age for sure. No insulin but add GH and keep the GLP-1 going. The half life is about 6 days so you'd be best to dose it twice a week like you're thinking. You can always get yourself a vial off EVO and make your insurance pens be your staple and pin at 'top up' dose (hence twice a week dosing), that way with a small microdose half way through the week

But do you think that men in that age group need all 3 optimized to continue to put on muscle like a younger man?

We'll never put it on like younger men that ship has sailed but we can certainly try!

I got that excitement back again like I had when I was pushing for my goal back before my 59th birthday.

A few members including myself switched gyms and there's definitely something psychological in doing this, it does help.

 

[ceo]

Yeah, I like that!

Bros haha

 

[Ulter]

Next week I am deloading for at least a week. I am burnt out from this 20 rep volume. I feel like this program I got burnt out in the end and my leg workouts got weaker. I could keep the push and pull days going but legs suffered. When you say stronger can you explain more and give me example of what I should do and try to achieve?

Sounds like a good plan to me.

When I say a strong leg day, I mean one of those leg days where you can't even walk out of the gym. You've got to really push your body beyond what it's capable of to get stronger if that makes sense. Obviously as you get older, it's not realistic to train like that every time. Maybe hit it hard like that every two or three weeks.

 

[ROIDDERS]

My wife taught in public schools for 15 years. Then she went into the private sector and she teaches enrichment in daycares teaching 3-5 year olds coding and robotics. She owns her own franchise now called Techie kids. I remember days past she had to work like that now she doesn't normally have to do a lot outside of the normal work day unless it's office work and she does on her laptop on the couch while watching tv. Yeah, regular school teachers have it rough.

Sounds like your wife is doing really good man, congrats for that.