Approved Log TRT and Lifestyle Training Journal

[Flash_is_Fast]

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

Protein 260 u mean?

Throats hurting really bad tonight. Keeping me from sleeping. Better not be covid. Urgenr care visit in AM...

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

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

Think you meant 1:30? LFG! Always down for friendly comp, I'm hovering about 181-182 right now.

I'll test out the fresh max and see where it lands.

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

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

I'll start incorporating that into warm up. I kinda jumped right in today, but my shoulders aren't great to start. Will work that in, good stuff.

 

[HarleyGuy]

Urgenr care visit in AM...

Keep us posted asap

Think you meant 1:30? LFG! Always down for friendly comp,

You will get to 2mins one day!

And see about the max pushups in one set when you're fresh. Let's get that up to 20-25.

 

[Flash_is_Fast]

Keep us posted asap

You will get to 2mins one day!

And see about the max pushups in one set when you're fresh. Let's get that up to 20-25.

came up negative on covid, flu, & strep. At least its not covid. Feel like dog shit from not sleeping.

Ill test the push up & plank max's sat or sun.

 

[HarleyGuy]

came up negative on covid, flu, & strep. At least its not covid. Feel like dog shit from not sleeping.

Ill test the push up & plank max's sat or sun.

Yes let's focus on your pushup as it's one of 3 major tests for overall fitness.

I wouldn't try anything max until you're back to 100%. High dose vitamin C & D with a broth soup and a good multivitamin until you feel like you're firing on all cylinders.

I'd like to get you between 30-50 pushups as a goal at your bodyweight.

 

[Flash_is_Fast]

1/10 WK6
Another night if less than stellar sleep.
Squats- was doing parallel. Doc says all good so back to full depth.

AM Fasted Endurance
1hr Z2
526cals

Afternoon:
Warm up, bosu squats,leg extension, leg curl, lunges, shoulder internal/external rotation
Legs Day A
1 Squat - full depth left side shaky
Set 1: 135x6
Set 2: 155x6
Set 3: 175x5
Set 4: 185x5
Set 5: 185x5
*jump robe between

2 Front Squat (2x12)
Set 1: 95x8
Set 2: 115x8
Set 3: 135x7
*jump robe between

5 Lying Leg Curl 4x8-10
Set 1: 70x10
Set 2: 70x10
Set 3: 70x10

*SS 6 Hip Thrust (barbell) 3x12 (could I get the same stimulus from cleans???)
Set 1: bar/45x10
Set 2: 65x9
Set 3: 65x10

7 Standing Calf Raise (DB Singles) 4x15
Set 1: 15x8
Set 2: 15x 10
Set 3: 15x10

8 Seated Calf Raise 3x15
Set 1: 205x15
Set 2: 205x15
Set 3: 205x15

Plyo Squat jumps
Set 1: :8
Set 2: 8
Set 3: 8


Nutrition:
Added some extra carbs, extra apple and a granola bar. Been run down. Feel like Ive lost a lot of weight, and my performance has really been dropping off.

Cals: 2638
P 250
C 251
F 77

 

[LevButlerov]

1/10 WK6
Another night if less than stellar sleep.
Squats- was doing parallel. Doc says all good so back to full depth.

AM Fasted Endurance
1hr Z2
526cals

Afternoon:
Warm up, bosu squats,leg extension, leg curl, lunges, shoulder internal/external rotation
Legs Day A
1 Squat - full depth left side shaky
Set 1: 135x6
Set 2: 155x6
Set 3: 175x5
Set 4: 185x5
Set 5: 185x5
*jump robe between

2 Front Squat (2x12)
Set 1: 95x8
Set 2: 115x8
Set 3: 135x7
*jump robe between

5 Lying Leg Curl 4x8-10
Set 1: 70x10
Set 2: 70x10
Set 3: 70x10

*SS 6 Hip Thrust (barbell) 3x12 (could I get the same stimulus from cleans???)
Set 1: bar/45x10
Set 2: 65x9
Set 3: 65x10

7 Standing Calf Raise (DB Singles) 4x15
Set 1: 15x8
Set 2: 15x 10
Set 3: 15x10

8 Seated Calf Raise 3x15
Set 1: 205x15
Set 2: 205x15
Set 3: 205x15

Plyo Squat jumps
Set 1: :8
Set 2: 8
Set 3: 8


Nutrition:
Added some extra carbs, extra apple and a granola bar. Been run down. Feel like Ive lost a lot of weight, and my performance has really been dropping off.

Cals: 2638
P 250
C 251
F 77

how much sleep was it?
i still see good training and food today well done @Flash_is_Fast

 

[Flash_is_Fast]

how much sleep was it?
i still see good training and food today well done @Flash_is_Fast

5-6hrs, tossed and turned alot. Hunger maybe. Hard to say b/c reta blunts it alot.

 

[LevButlerov]

5-6hrs, tossed and turned alot. Hunger maybe. Hard to say b/c reta blunts it alot.

you need to drink psyllium husk before bed if you hungry

 

[HarleyGuy]

5-6hrs, tossed and turned alot. Hunger maybe. Hard to say b/c reta blunts it alot.

I'd also add some apple cider vinegar with the mother before bed, works well for me with hunger during fasts so it might get you through the night. Going to bed hungry is good though

Been run down. Feel like Ive lost a lot of weight, and my performance has really been dropping off.

Have you thought of taking a few days off and high dose Vitamin C&D. Let yourself recover.

*jump robe between

This is badass, keeping the HR up!

 

[waggat]

1/10 WK6
Another night if less than stellar sleep.
Squats- was doing parallel. Doc says all good so back to full depth.

AM Fasted Endurance
1hr Z2
526cals

Afternoon:
Warm up, bosu squats,leg extension, leg curl, lunges, shoulder internal/external rotation
Legs Day A
1 Squat - full depth left side shaky
Set 1: 135x6
Set 2: 155x6
Set 3: 175x5
Set 4: 185x5
Set 5: 185x5
*jump robe between

2 Front Squat (2x12)
Set 1: 95x8
Set 2: 115x8
Set 3: 135x7
*jump robe between

5 Lying Leg Curl 4x8-10
Set 1: 70x10
Set 2: 70x10
Set 3: 70x10

*SS 6 Hip Thrust (barbell) 3x12 (could I get the same stimulus from cleans???)
Set 1: bar/45x10
Set 2: 65x9
Set 3: 65x10

7 Standing Calf Raise (DB Singles) 4x15
Set 1: 15x8
Set 2: 15x 10
Set 3: 15x10

8 Seated Calf Raise 3x15
Set 1: 205x15
Set 2: 205x15
Set 3: 205x15

Plyo Squat jumps
Set 1: :8
Set 2: 8
Set 3: 8


Nutrition:
Added some extra carbs, extra apple and a granola bar. Been run down. Feel like Ive lost a lot of weight, and my performance has really been dropping off.

Cals: 2638
P 250
C 251
F 77

Nice workout mate. Particularly with a bad sleep.

The hip thrusts are pretty different to cleans. Hip thrusts are pretty much glute isolation. Cleans would involve glutes, hamstrings and back/traps. If you're going to do oly lifts, I'm a fan of doing them first since they are fairly technical.

 

[Flash_is_Fast]

1/12 WK7
AM weight 181.1

Revised my PPL routine to have some 5x5 on major lifts and 4x8 on other days to try and bring strength back. Other movements will be lighter weight and higher rep ranges. Most importantly the changes are tied to MTB and Moto specific strengths I want to improve for fun. Should help me stay motivated and push for progress.

@HarleyGuy Max Rep Pushups 34. Ill test again evey few weeks. Wonder if I can get to a hundy?

AM Fasted cardio
~20m family duties interrupted
165cals

PM
Warmup: 2m Rower, Shoulder Mobility, Deadhang w/ scapular contraction, push ups w/ scap contraction
Push A

30' Incline Bench	5x5
S1	135x5
S2	135x5
S3	135x5
S4	135x5
S5	135x5
Ring Dips	BW failure
S1	11
S2	7
S3	6
DB Chest Flies	3x12+
S1	35x12
S2	35x12
S3	35x15
Arnold Press	4x8
S1	25x8
S2	25x8
S3	25x8
S4	25x11
DB Lateral Raise	3x12+
S1	15x13
S2	15x15
S3	15x12
Push Ups	Failure
S1	18
S2	8
S3	8
Skull Crushers	3x12+
S1	45x10
S2	45x15
S3	45x15
Plank	3x 1:20
S1	1:20
S2	1:20
S3	1:20

Nutrition:
M1: 2 eggs, 1c whites, bagel w/ butter,
M2: greek yogurt w/ blueberries
M3: 8oz Turkey sandwich
M4: Quest RTD shake, banana, creatine
M5: grilled chicken, mixed veggies, mashed potatoes

Cals 2184
P 228
C 168
F 67

 

[Flash_is_Fast]

Nice workout mate. Particularly with a bad sleep.

The hip thrusts are pretty different to cleans. Hip thrusts are pretty much glute isolation. Cleans would involve glutes, hamstrings and back/traps. If you're going to do oly lifts, I'm a fan of doing them first since they are fairly technical.

Yeah, no - for sure. Was kinda a note to self. Would doing cleans be more fun and still hit the same muscles?

I decided yes.

Il'll still do the lady's choice movement though. But revisions added some fun stuff to the PPL program. Leg days will have snatches (I SNATCH), and squat cleans. Gonna get strong again even if it takes a couple of years.

 

[waggat]

1/12 WK7
AM weight 181.1
View attachment 167285

Revised my PPL routine to have some 5x5 on major lifts and 4x8 on other days to try and bring strength back. Other movements will be lighter weight and higher rep ranges. Most importantly the changes are tied to MTB and Moto specific strengths I want to improve for fun. Should help me stay motivated and push for progress.

@HarleyGuy Max Rep Pushups 34. Ill test again evey few weeks. Wonder if I can get to a hundy?

AM Fasted cardio
~20m family duties interrupted
165cals

PM
Warmup: 2m Rower, Shoulder Mobility, Deadhang w/ scapular contraction, push ups w/ scap contraction
Push A

30' Incline Bench	5x5
S1	135x5
S2	135x5
S3	135x5
S4	135x5
S5	135x5
Ring Dips	BW failure
S1	11
S2	7
S3	6
DB Chest Flies	3x12+
S1	35x12
S2	35x12
S3	35x15
Arnold Press	4x8
S1	25x8
S2	25x8
S3	25x8
S4	25x11
DB Lateral Raise	3x12+
S1	15x13
S2	15x15
S3	15x12
Push Ups	Failure
S1	18
S2	8
S3	8
Skull Crushers	3x12+
S1	45x10
S2	45x15
S3	45x15
Plank	3x 1:20
S1	1:20
S2	1:20
S3	1:20

Nutrition:
M1: 2 eggs, 1c whites, bagel w/ butter,
M2: greek yogurt w/ blueberries
M3: 8oz Turkey sandwich
M4: Quest RTD shake, banana, creatine
M5: grilled chicken, mixed veggies, mashed potatoes

Cals 2184
P 228
C 168
F 67

Awesome progress with the weight lose mate. I love seeing it graphed like that over a long enough period. Better for seeing the trend.

 

[HarleyGuy]

1/12 WK7
AM weight 181.1
View attachment 167285

Revised my PPL routine to have some 5x5 on major lifts and 4x8 on other days to try and bring strength back. Other movements will be lighter weight and higher rep ranges. Most importantly the changes are tied to MTB and Moto specific strengths I want to improve for fun. Should help me stay motivated and push for progress.

@HarleyGuy Max Rep Pushups 34. Ill test again evey few weeks. Wonder if I can get to a hundy?

AM Fasted cardio
~20m family duties interrupted
165cals

PM
Warmup: 2m Rower, Shoulder Mobility, Deadhang w/ scapular contraction, push ups w/ scap contraction
Push A

30' Incline Bench	5x5
S1	135x5
S2	135x5
S3	135x5
S4	135x5
S5	135x5
Ring Dips	BW failure
S1	11
S2	7
S3	6
DB Chest Flies	3x12+
S1	35x12
S2	35x12
S3	35x15
Arnold Press	4x8
S1	25x8
S2	25x8
S3	25x8
S4	25x11
DB Lateral Raise	3x12+
S1	15x13
S2	15x15
S3	15x12
Push Ups	Failure
S1	18
S2	8
S3	8
Skull Crushers	3x12+
S1	45x10
S2	45x15
S3	45x15
Plank	3x 1:20
S1	1:20
S2	1:20
S3	1:20

Nutrition:
M1: 2 eggs, 1c whites, bagel w/ butter,
M2: greek yogurt w/ blueberries
M3: 8oz Turkey sandwich
M4: Quest RTD shake, banana, creatine
M5: grilled chicken, mixed veggies, mashed potatoes

Cals 2184
P 228
C 168
F 67

Ok this is great! I like the incline bench and 5 sets for sure... BUT... hear me out...

You weight 180lbs so when you do a pushup you're 'bench pressing' about 70% of your body weight so about 135lbs. Your sets S1-S5 are all 5 reps. Why don't you try 3 sets of 15 on flat bench at 135lbs. You're likely doing your pushups a lot faster than the bench press too.

We want to build that chest up and your strength too and getting to a 100 pushups is doable, and that's a promise. I did 71 the other day with my two sons and WITH their weighted vest on.

By using a flat bench at 135lbs you're not only practicing for your pushups but you're getting in higher reps and pushing out more output while really keeping your pecs' time under tension to a maximum.

Your macros are great for recovery from this too.

Did you wanna include a 'get to 50 pushups' sorta goal in your log and then we go from there? We can start with higher reps on flat bench with 135lbs and then try the pushups again in 3 weeks or so. Do them fresh first thing after stretching your pecs out no warmup, I bet you get to 45.

 

[Flash_is_Fast]

Ok this is great! I like the incline bench and 5 sets for sure... BUT... hear me out...

You weight 180lbs so when you do a pushup you're 'bench pressing' about 70% of your body weight so about 135lbs. Your sets S1-S5 are all 5 reps. Why don't you try 3 sets of 15 on flat bench at 135lbs. You're likely doing your pushups a lot faster than the bench press too.

We want to build that chest up and your strength too and getting to a 100 pushups is doable, and that's a promise. I did 71 the other day with my two sons and WITH their weighted vest on.

By using a flat bench at 135lbs you're not only practicing for your pushups but you're getting in higher reps and pushing out more output while really keeping your pecs' time under tension to a maximum.

Your macros are great for recovery from this too.

Did you wanna include a 'get to 50 pushups' sorta goal in your log and then we go from there? We can start with higher reps on flat bench with 135lbs and then try the pushups again in 3 weeks or so. Do them fresh first thing after stretching your pecs out no warmup, I bet you get to 45.

No - I agree. Chest has never been a focus and definitely lags. Hell - I think Ive OH pressed more than Ive ever benched.

New program does have flat bench; I have incline 5x5's on Push A and higher rep flat 4x8 on Push B.

Biggest thing is progressive overload on 1x5, 5x5, and 4x8 lifts. That wasnt happening, so needed to update the routine

Plan is starting 1x5/5x5/4x8's lower than I can handle and adding 5-10 pounds a week.

Thoughts on bench - Keep the 4x8, or swap to 3x15? 2 flat bench days?

 

[HarleyGuy]

Thoughts on bench - Keep the 4x8, or swap to 3x15? 2 flat bench days?

I'd lean more toward doing 45 total reps with 3 sets (ie: your 3x15 idea) vs. 32 reps with 4 sets (ie: your current 4x8) especially since you feel chest is lagging. You can also use the 3rd set to go further and do 16-20 with a slightly lower weight.

Let's let @LevButlerov chime in and adjust if necessary.

 

[Flash_is_Fast]

For reference, new plan for PPL (haven't changed chest volume). Open to suggestions. This is about the max time I can spend.

 

[HarleyGuy]

For reference, new plan for PPL (haven't changed chest volume). Open to suggestions. This is about the max time I can spend.


View attachment 167583

View attachment 167584

View attachment 167585

Looks good. You picked two good movements to switch to 4x8, well done. Looking forward to seeing how this works out.

The Hip Thruster! Love it!

 

[LevButlerov]

For reference, new plan for PPL (haven't changed chest volume). Open to suggestions. This is about the max time I can spend.


View attachment 167583

View attachment 167584

View attachment 167585

looks good but you printing these out?

 

[Flash_is_Fast]

looks good but you printing these out?

Nah m8, not likely. just the one time so its easier to reference, but who knows. Scrolling through The phone to find the weight/reps from last session to make sure iIm progressing is a PITA.

Think I wanna check bloods and go for a bigger boost. 1g pf tren and 30mg of halo sound good for like 16 weeks? currently Feel pretty natty. Patience, i know. Really need to get lifting routine dialed, then improve food quality - especially on work days. Training is probably going to change come February with a promotion that comes with a bit more travel. Are we there yet?

 

[Flash_is_Fast]

1/13 WK7
AM Fasted cardio
1hr
469cals

PM Training
Warmup: 2m Rower, Shoulder Mobility, Deadhang w/ scapular contraction, push ups w/ scap contraction
Pull A

Deadlift 1x5
W1	135x5
W2	185x5
W3	225x5
W4	245x3
S1	275x5
Pull Ups
S1	7
S2	6
S3	5
S4	4
DB Row Single Arm
S1	45x10
S2	45x10
S3	45x10
T-Bar Row
S1	90x10
S2	90x11
S3	90x12
Bent Row (underhand)
S1	115x10
S2	115x7
S3	95x11
Rear Delt Facing Incline Bench
S1	10x12
S2	10x15
S3	10x15
BB Curl
S1	55x12
S2	55x8
S3	55x8
Hammer Curl
S1	20x15
S2	20x15
Face Pull	Green band
S1	15
S2	15
S3	*Band popped hip stinger
Russian Twist
S1	35kbx10
S2	15kbx10
S3

*Band popped - fell back - hip felt fucked - just pinched soft tissue - ouch. Still tender

Nutrition
Cals 1992
P 196
C 179
F 55

 

[LevButlerov]

1/13 WK7
AM Fasted cardio
1hr
469cals

PM Training
Warmup: 2m Rower, Shoulder Mobility, Deadhang w/ scapular contraction, push ups w/ scap contraction
Pull A

Deadlift 1x5
W1	135x5
W2	185x5
W3	225x5
W4	245x3
S1	275x5
Pull Ups
S1	7
S2	6
S3	5
S4	4
DB Row Single Arm
S1	45x10
S2	45x10
S3	45x10
T-Bar Row
S1	90x10
S2	90x11
S3	90x12
Bent Row (underhand)
S1	115x10
S2	115x7
S3	95x11
Rear Delt Facing Incline Bench
S1	10x12
S2	10x15
S3	10x15
BB Curl
S1	55x12
S2	55x8
S3	55x8
Hammer Curl
S1	20x15
S2	20x15
Face Pull	Green band
S1	15
S2	15
S3	*Band popped hip stinger
Russian Twist
S1	35kbx10
S2	15kbx10
S3

*Band popped - fell back - hip felt fucked - just pinched soft tissue - ouch. Still tender

Nutrition
Cals 1992
P 196
C 179
F 55

now I see it well steady volume

 

[Flash_is_Fast]

1/15 WK7
AM Fasted cardio
30m elliptical
221 cals

PM Training
Warmup: 2m Rower, Shoulder Mobility, yoga stretches, Deadhang w/ scapular contraction, push ups w/ scap contraction,

Snatch	Warm ups, 1x5
S1	45x5
S2	55x5
S3	65x5
Squat	5x5
S1	185x5
S2	185x5
S3	185x5
S4	185x5
S5	205x5
Seated Toe Raise	3x20
S1	Mrs had equipment
S2	Totally worth skipping
S3	For the company
Standing Toe Raise	2xfail
S1	20x11
S3	20x10, 10x6, BWx5/20x11, 10x5, BWx6
SLDL	3x10
S1	135x8
S2	155x8
S3	175x8
Split Squat F Rack	3x15
S1	45x8/8
S2	65x8/8
S3	65x8/8
Hip Thruster	3x15
S1	65x15
S2	65x12
S3	65x15
Lying leg curls	3x15
S1	45x15
S3	45x15
S3	45x15

Nutrition
Cals 2272
P 258
C 152
F 74

Tucking along.

Weight loss seems to have slowed. Fat loss may have as well. Getting fairly lean, not sure what BF Im at. Strength is also fairly stagnant. Guess a plateau of sorts.

Any thoughts are welcome.

 

[LevButlerov]

1/15 WK7
AM Fasted cardio
30m elliptical
221 cals

PM Training
Warmup: 2m Rower, Shoulder Mobility, yoga stretches, Deadhang w/ scapular contraction, push ups w/ scap contraction,

Snatch	Warm ups, 1x5
S1	45x5
S2	55x5
S3	65x5
Squat	5x5
S1	185x5
S2	185x5
S3	185x5
S4	185x5
S5	205x5
Seated Toe Raise	3x20
S1	Mrs had equipment
S2	Totally worth skipping
S3	For the company
Standing Toe Raise	2xfail
S1	20x11
S3	20x10, 10x6, BWx5/20x11, 10x5, BWx6
SLDL	3x10
S1	135x8
S2	155x8
S3	175x8
Split Squat F Rack	3x15
S1	45x8/8
S2	65x8/8
S3	65x8/8
Hip Thruster	3x15
S1	65x15
S2	65x12
S3	65x15
Lying leg curls	3x15
S1	45x15
S3	45x15
S3	45x15

Nutrition
Cals 2272
P 258
C 152
F 74

Tucking along.

Weight loss seems to have slowed. Fat loss may have as well. Getting fairly lean, not sure what BF Im at. Strength is also fairly stagnant. Guess a plateau of sorts.

Any thoughts are welcome.

steady but fat loss stall is because you need a refeed day on sunday @Flash_is_Fast

 

[Flash_is_Fast]

What would that look like?

Should i (could I) train on that day as well?

 

[LevButlerov]

What would that look like?

Should i (could I) train on that day as well?

500 carbs close to 0 fat and 200 protein, think clean carbs. no training.

 

[Mobster]

1/15 WK7
AM Fasted cardio
30m elliptical
221 cals

PM Training
Warmup: 2m Rower, Shoulder Mobility, yoga stretches, Deadhang w/ scapular contraction, push ups w/ scap contraction,

Snatch	Warm ups, 1x5
S1	45x5
S2	55x5
S3	65x5
Squat	5x5
S1	185x5
S2	185x5
S3	185x5
S4	185x5
S5	205x5
Seated Toe Raise	3x20
S1	Mrs had equipment
S2	Totally worth skipping
S3	For the company
Standing Toe Raise	2xfail
S1	20x11
S3	20x10, 10x6, BWx5/20x11, 10x5, BWx6
SLDL	3x10
S1	135x8
S2	155x8
S3	175x8
Split Squat F Rack	3x15
S1	45x8/8
S2	65x8/8
S3	65x8/8
Hip Thruster	3x15
S1	65x15
S2	65x12
S3	65x15
Lying leg curls	3x15
S1	45x15
S3	45x15
S3	45x15

Nutrition
Cals 2272
P 258
C 152
F 74

Tucking along.

Weight loss seems to have slowed. Fat loss may have as well. Getting fairly lean, not sure what BF Im at. Strength is also fairly stagnant. Guess a plateau of sorts.

Any thoughts are welcome.

I'd have you limit the number from 8 exercises down to 5

 

[stevesmi]

1/15 WK7
AM Fasted cardio
30m elliptical
221 cals

PM Training
Warmup: 2m Rower, Shoulder Mobility, yoga stretches, Deadhang w/ scapular contraction, push ups w/ scap contraction,

Snatch	Warm ups, 1x5
S1	45x5
S2	55x5
S3	65x5
Squat	5x5
S1	185x5
S2	185x5
S3	185x5
S4	185x5
S5	205x5
Seated Toe Raise	3x20
S1	Mrs had equipment
S2	Totally worth skipping
S3	For the company
Standing Toe Raise	2xfail
S1	20x11
S3	20x10, 10x6, BWx5/20x11, 10x5, BWx6
SLDL	3x10
S1	135x8
S2	155x8
S3	175x8
Split Squat F Rack	3x15
S1	45x8/8
S2	65x8/8
S3	65x8/8
Hip Thruster	3x15
S1	65x15
S2	65x12
S3	65x15
Lying leg curls	3x15
S1	45x15
S3	45x15
S3	45x15

Nutrition
Cals 2272
P 258
C 152
F 74

Tucking along.

Weight loss seems to have slowed. Fat loss may have as well. Getting fairly lean, not sure what BF Im at. Strength is also fairly stagnant. Guess a plateau of sorts.

Any thoughts are welcome.

@Flash_is_Fast keep up the good work boss. This is a good training session. I really like it. You're really hustling on the repetitions, 12-15.

 

[ceo]

1/15 WK7
AM Fasted cardio
30m elliptical
221 cals

PM Training
Warmup: 2m Rower, Shoulder Mobility, yoga stretches, Deadhang w/ scapular contraction, push ups w/ scap contraction,

Snatch	Warm ups, 1x5
S1	45x5
S2	55x5
S3	65x5
Squat	5x5
S1	185x5
S2	185x5
S3	185x5
S4	185x5
S5	205x5
Seated Toe Raise	3x20
S1	Mrs had equipment
S2	Totally worth skipping
S3	For the company
Standing Toe Raise	2xfail
S1	20x11
S3	20x10, 10x6, BWx5/20x11, 10x5, BWx6
SLDL	3x10
S1	135x8
S2	155x8
S3	175x8
Split Squat F Rack	3x15
S1	45x8/8
S2	65x8/8
S3	65x8/8
Hip Thruster	3x15
S1	65x15
S2	65x12
S3	65x15
Lying leg curls	3x15
S1	45x15
S3	45x15
S3	45x15

Nutrition
Cals 2272
P 258
C 152
F 74

Tucking along.

Weight loss seems to have slowed. Fat loss may have as well. Getting fairly lean, not sure what BF Im at. Strength is also fairly stagnant. Guess a plateau of sorts.

Any thoughts are welcome.

Bros, nice job on this. I like the cardio that you're doing. That seems like it's fun and enjoyable and that makes it less annoying. @Flash_is_Fast

 

[Ulter]

1/15 WK7
AM Fasted cardio
30m elliptical
221 cals

PM Training
Warmup: 2m Rower, Shoulder Mobility, yoga stretches, Deadhang w/ scapular contraction, push ups w/ scap contraction,

Snatch	Warm ups, 1x5
S1	45x5
S2	55x5
S3	65x5
Squat	5x5
S1	185x5
S2	185x5
S3	185x5
S4	185x5
S5	205x5
Seated Toe Raise	3x20
S1	Mrs had equipment
S2	Totally worth skipping
S3	For the company
Standing Toe Raise	2xfail
S1	20x11
S3	20x10, 10x6, BWx5/20x11, 10x5, BWx6
SLDL	3x10
S1	135x8
S2	155x8
S3	175x8
Split Squat F Rack	3x15
S1	45x8/8
S2	65x8/8
S3	65x8/8
Hip Thruster	3x15
S1	65x15
S2	65x12
S3	65x15
Lying leg curls	3x15
S1	45x15
S3	45x15
S3	45x15

Nutrition
Cals 2272
P 258
C 152
F 74

Tucking along.

Weight loss seems to have slowed. Fat loss may have as well. Getting fairly lean, not sure what BF Im at. Strength is also fairly stagnant. Guess a plateau of sorts.

Any thoughts are welcome.

I like this for sure. This is a nice one. Keep up the nutrition going. We want to see the calories and proteins. @Flash_is_Fast that's a good update. You scared me with a picture of the pizza by the way ha ha.

 

[waggat]

For reference, new plan for PPL (haven't changed chest volume). Open to suggestions. This is about the max time I can spend.


View attachment 167583

View attachment 167584

View attachment 167585

Hey mate, I think I asked this before but how many days per week will you do this?

I'd be careful since you have deadlifts on back day and then do leg exercises that hit the lower back as well like squats, cleans and SLDL'S.

Also depending on how often you train just keep an eye on recovery as they are big sessions.

 

[2Thick]

1/15 WK7
AM Fasted cardio
30m elliptical
221 cals

PM Training
Warmup: 2m Rower, Shoulder Mobility, yoga stretches, Deadhang w/ scapular contraction, push ups w/ scap contraction,

Snatch	Warm ups, 1x5
S1	45x5
S2	55x5
S3	65x5
Squat	5x5
S1	185x5
S2	185x5
S3	185x5
S4	185x5
S5	205x5
Seated Toe Raise	3x20
S1	Mrs had equipment
S2	Totally worth skipping
S3	For the company
Standing Toe Raise	2xfail
S1	20x11
S3	20x10, 10x6, BWx5/20x11, 10x5, BWx6
SLDL	3x10
S1	135x8
S2	155x8
S3	175x8
Split Squat F Rack	3x15
S1	45x8/8
S2	65x8/8
S3	65x8/8
Hip Thruster	3x15
S1	65x15
S2	65x12
S3	65x15
Lying leg curls	3x15
S1	45x15
S3	45x15
S3	45x15

Nutrition
Cals 2272
P 258
C 152
F 74

Tucking along.

Weight loss seems to have slowed. Fat loss may have as well. Getting fairly lean, not sure what BF Im at. Strength is also fairly stagnant. Guess a plateau of sorts.

Any thoughts are welcome.

@Flash_is_Fast can't ask for anything better than this. You are doing fantastic on this. Lying leg curls are very important and you even take the time to work those inner muscles.

 

[ROIDDERS]

What would that look like?

Should i (could I) train on that day as well?

Try cycling calories and cycling a little more on your carbs. Then on your non-weight training days try and do some light cardio, like walking or something like that. @Flash_is_Fast

 

[Flash_is_Fast]

I'd have you limit the number from 8 exercises down to 5

Volume too high? What would you recommend cutting out?

I like this for sure. This is a nice one. Keep up the nutrition going. We want to see the calories and proteins. @Flash_is_Fast that's a good update. You scared me with a picture of the pizza by the way ha ha.

Love me some Pizza! but yeah - didn't actually base my diet on it!

Hey mate, I think I asked this before but how many days per week will you do this?

I'd be careful since you have deadlifts on back day and then do leg exercises that hit the lower back as well like squats, cleans and SLDL'S.

Also depending on how often you train just keep an eye on recovery as they are big sessions.

Appreciate that! I try to be mindful of it. Im training 2-3on/1 off with a PPL-A/PPL-B split. Cardio in AM's ideally, but have to be flexible with my job.

Try cycling calories and cycling a little more on your carbs. Then on your non-weight training days try and do some light cardio, like walking or something like that. @Flash_is_Fast

I like the idea, but need to learn more about carb cycling. Is it just trial and error or are there some basic rules that seem to work to help figure it out?

 

[Ulter]

Love me some Pizza! but yeah - didn't actually base my diet on it!

You should make a homemade pizza. Let's see it.

 

[ROIDDERS]

I like the idea, but need to learn more about carb cycling. Is it just trial and error or are there some basic rules that seem to work to help figure it out?

A general way to do it is on workout days to have it higher and on non-workout days to have it lower.

 

[Flash_is_Fast]

1/16/ Wk7
AM Fasted cardio
1hr indoor cycling Zwift (active recovery Z1)
431cals

PM Training
Warmup: 2m Rower, Shoulder Mobility, yoga stretches, Deadhang w/ scapular contraction, push ups w/ scap

Push Press	5x5
S1	115x5
S2	95x5
S3	95x5
S4	95x5
S5	105
Lateral raise	2x15
S1	17.5x15
S2	17.5x15
Bench Press	4x8
S1	135x8
S2	135x8
S3	135x8
S4	135x8
Close Grip DB Bench	3x15
S1	35x15
S2	35x15
S3	35x15
Lateral Raise	2x15
S1	15x15
S2	15x15
Arnold Press	3x15
S1	20x15
S2	20x13
S3	17.5x15
Ring Dips	3x8
S1	8
S2	8
S3	8
Plank	3x 1:20
S1	1:20
S2	1:20
S3	1:20

Nutrition:
M1: quest bar, greek yogurt, blueberries, 3g Omega 3's
M2: Grilled chicken, tuna steak, spanish rice
M3: Barebells protein bar
M4: 50g whey, 5g creatine, 1/2 bagel
M5: 10oz Carne Asada, spanish rice

Cals 2208
P 234
C 164
F 71

 

[LevButlerov]

1/16/ Wk7
AM Fasted cardio
1hr indoor cycling Zwift (active recovery Z1)
431cals

PM Training
Warmup: 2m Rower, Shoulder Mobility, yoga stretches, Deadhang w/ scapular contraction, push ups w/ scap

Push Press	5x5
S1	115x5
S2	95x5
S3	95x5
S4	95x5
S5	105
Lateral raise	2x15
S1	17.5x15
S2	17.5x15
Bench Press	4x8
S1	135x8
S2	135x8
S3	135x8
S4	135x8
Close Grip DB Bench	3x15
S1	35x15
S2	35x15
S3	35x15
Lateral Raise	2x15
S1	15x15
S2	15x15
Arnold Press	3x15
S1	20x15
S2	20x13
S3	17.5x15
Ring Dips	3x8
S1	8
S2	8
S3	8
Plank	3x 1:20
S1	1:20
S2	1:20
S3	1:20

Nutrition:
M1: quest bar, greek yogurt, blueberries, 3g Omega 3's
M2: Grilled chicken, tuna steak, spanish rice
M3: Barebells protein bar
M4: 50g whey, 5g creatine, 1/2 bagel
M5: 10oz Carne Asada, spanish rice

Cals 2208
P 234
C 164
F 71

training and cardio is good @Flash_is_Fast staying steady

 

[ballin2504]

1/15 WK7
AM Fasted cardio
30m elliptical
221 cals

PM Training
Warmup: 2m Rower, Shoulder Mobility, yoga stretches, Deadhang w/ scapular contraction, push ups w/ scap contraction,

Snatch	Warm ups, 1x5
S1	45x5
S2	55x5
S3	65x5
Squat	5x5
S1	185x5
S2	185x5
S3	185x5
S4	185x5
S5	205x5
Seated Toe Raise	3x20
S1	Mrs had equipment
S2	Totally worth skipping
S3	For the company
Standing Toe Raise	2xfail
S1	20x11
S3	20x10, 10x6, BWx5/20x11, 10x5, BWx6
SLDL	3x10
S1	135x8
S2	155x8
S3	175x8
Split Squat F Rack	3x15
S1	45x8/8
S2	65x8/8
S3	65x8/8
Hip Thruster	3x15
S1	65x15
S2	65x12
S3	65x15
Lying leg curls	3x15
S1	45x15
S3	45x15
S3	45x15

Nutrition
Cals 2272
P 258
C 152
F 74

Tucking along.

Weight loss seems to have slowed. Fat loss may have as well. Getting fairly lean, not sure what BF Im at. Strength is also fairly stagnant. Guess a plateau of sorts.

Any thoughts are welcome.

@Flash_is_Fast looks likes it’s going well. Plateaus happen man. Just have to push through them

 

[Flash_is_Fast]

1/17 Wk7
AM Fasted cardio
1hr indoor cycling Zwift (avg155w)
533cals

Nutrition - Refeed Day
M1: 2eggs, 1/2c whites, 2c diced potatoes, greek yogurt, blueberries
M2: 1c oats, 1 chopped granny smith apple, cinnamon, 2 tbspn brown sugar, 1c 2% Milk
M2: 2 Turkey sandwiches
M3: blueberry bagel w/ butter
M4: fig bars
M5: crock pot Chicken/veggies, 2 buiscuits

Cals: 3302
P: 221
C: 389
F: 91

Hard time eating enough. Going to need to cut fat back next refeed. Still learning the ropes.

 

[LevButlerov]

1/17 Wk7
AM Fasted cardio
1hr indoor cycling Zwift (avg155w)
533cals

Nutrition - Refeed Day
M1: 2eggs, 1/2c whites, 2c diced potatoes, greek yogurt, blueberries
M2: 1c oats, 1 chopped granny smith apple, cinnamon, 2 tbspn brown sugar, 1c 2% Milk
M2: 2 Turkey sandwiches
M3: blueberry bagel w/ butter
M4: fig bars
M5: crock pot Chicken/veggies, 2 buiscuits

Cals: 3302
P: 221
C: 389
F: 91

Hard time eating enough. Going to need to cut fat back next refeed. Still learning the ropes.

laying it hard with cycling! wow

 

[Flash_is_Fast]

laying it hard with cycling! wow

Thanks!

My cardio is not prime at all at the moment, but when in shape for endurance my zone 2 is a bit over 200w (about 25% higher). This summer Ill probably be getting back to that .

 

[Flash_is_Fast]

1/18 WK7
AM Cardio
2x 10m elliptical/5m C2 rower

PM Training
Warmup: 2m Rower, Shoulder Mobility, yoga stretches, Deadhang w/ scapular contraction, push ups w/ scap

Push B

Pull Ups	Failure
S1	BWx8
S2	+10x8
S3	BWx10
Hang Cleans	5x5
S1	45x6
S2	65x6
S3	95x5
S4	95x5
S5	95x5
Single arm DB Row	3x8
S1	50x8
S2	50x8
S4	50x8
T Bar Row	3x12+
S1	80x15
S2	90x12
S3	90x14
Standing Rear Delt Fly	3x12+
S1	12.5x15
S2	12.5x15
S3	12.5x15
BB Curl	3x8+
S1	55x10
S2	65x8
S3	65x
Hammer Curls	2x12+
S1	20x15
S2	20x15
Dragon Flags	3x10
S1	10
S2	10
S3	10

Nutrition

Cals 2477
P 260
C 168
F 85

 

[Mobster]

1/17 Wk7
AM Fasted cardio
1hr indoor cycling Zwift (avg155w)
533cals

Nutrition - Refeed Day
M1: 2eggs, 1/2c whites, 2c diced potatoes, greek yogurt, blueberries
M2: 1c oats, 1 chopped granny smith apple, cinnamon, 2 tbspn brown sugar, 1c 2% Milk
M2: 2 Turkey sandwiches
M3: blueberry bagel w/ butter
M4: fig bars
M5: crock pot Chicken/veggies, 2 buiscuits

Cals: 3302
P: 221
C: 389
F: 91

Hard time eating enough. Going to need to cut fat back next refeed. Still learning the ropes.

Not everyone needs a refeed. Esp if the putting food away is an actual issue.

 

[stevesmi]

1/17 Wk7
AM Fasted cardio
1hr indoor cycling Zwift (avg155w)
533cals

Nutrition - Refeed Day
M1: 2eggs, 1/2c whites, 2c diced potatoes, greek yogurt, blueberries
M2: 1c oats, 1 chopped granny smith apple, cinnamon, 2 tbspn brown sugar, 1c 2% Milk
M2: 2 Turkey sandwiches
M3: blueberry bagel w/ butter
M4: fig bars
M5: crock pot Chicken/veggies, 2 buiscuits

Cals: 3302
P: 221
C: 389
F: 91

Hard time eating enough. Going to need to cut fat back next refeed. Still learning the ropes.

@Flash_is_Fast really nice job on the nutrition. The re-feed today looks fantastic. I like the fasted cardio as well. That goes a long way.

 

[ceo]

1/17 Wk7
AM Fasted cardio
1hr indoor cycling Zwift (avg155w)
533cals

Nutrition - Refeed Day
M1: 2eggs, 1/2c whites, 2c diced potatoes, greek yogurt, blueberries
M2: 1c oats, 1 chopped granny smith apple, cinnamon, 2 tbspn brown sugar, 1c 2% Milk
M2: 2 Turkey sandwiches
M3: blueberry bagel w/ butter
M4: fig bars
M5: crock pot Chicken/veggies, 2 buiscuits

Cals: 3302
P: 221
C: 389
F: 91

Hard time eating enough. Going to need to cut fat back next refeed. Still learning the ropes.

Rose, good job on nutrition and refeed day. It's looking really good. I gotta start playing around with the crock pot. I got one that I don't use because my wife does most of the cooking. @Flash_is_Fast

 

[Ulter]

1/17 Wk7
AM Fasted cardio
1hr indoor cycling Zwift (avg155w)
533cals

Nutrition - Refeed Day
M1: 2eggs, 1/2c whites, 2c diced potatoes, greek yogurt, blueberries
M2: 1c oats, 1 chopped granny smith apple, cinnamon, 2 tbspn brown sugar, 1c 2% Milk
M2: 2 Turkey sandwiches
M3: blueberry bagel w/ butter
M4: fig bars
M5: crock pot Chicken/veggies, 2 buiscuits

Cals: 3302
P: 221
C: 389
F: 91

Hard time eating enough. Going to need to cut fat back next refeed. Still learning the ropes.

Excellent job on the fasted cardio and the nutrition. @Flash_is_Fast the calories are also looking good. That's what we like to see.

 

[ROIDDERS]

1/17 Wk7
AM Fasted cardio
1hr indoor cycling Zwift (avg155w)
533cals

Nutrition - Refeed Day
M1: 2eggs, 1/2c whites, 2c diced potatoes, greek yogurt, blueberries
M2: 1c oats, 1 chopped granny smith apple, cinnamon, 2 tbspn brown sugar, 1c 2% Milk
M2: 2 Turkey sandwiches
M3: blueberry bagel w/ butter
M4: fig bars
M5: crock pot Chicken/veggies, 2 buiscuits

Cals: 3302
P: 221
C: 389
F: 91

Hard time eating enough. Going to need to cut fat back next refeed. Still learning the ropes.

@Flash_is_Fast good job on this man. You're putting together a nice refeed. A turkey sandwich sounds pretty good with a granny smith apple. Do you ever get heartburn from those apples though? The green ones give me heartburn.

 

[2Thick]

1/17 Wk7
AM Fasted cardio
1hr indoor cycling Zwift (avg155w)
533cals

Nutrition - Refeed Day
M1: 2eggs, 1/2c whites, 2c diced potatoes, greek yogurt, blueberries
M2: 1c oats, 1 chopped granny smith apple, cinnamon, 2 tbspn brown sugar, 1c 2% Milk
M2: 2 Turkey sandwiches
M3: blueberry bagel w/ butter
M4: fig bars
M5: crock pot Chicken/veggies, 2 buiscuits

Cals: 3302
P: 221
C: 389
F: 91

Hard time eating enough. Going to need to cut fat back next refeed. Still learning the ropes.

Wow that's some good commitment on the morning fasted cardio. One hour goes a long way. You burn a lot of calories but more importantly you set up your whole day for energy. @Flash_is_Fast

 

[Flash_is_Fast]

Not everyone needs a refeed. Esp if the putting food away is an actual issue.

Understand, I think I needed it because of a few things, intensity was dropping, lifts weren't' progressing, and scale stoopped moving.

Trouble eating was probably from reta and ive always had a low food drive. The combo makes eating a chore. But it keeps me out of the cookies! ... so gotta pick the poison.

@Flash_is_Fast really nice job on the nutrition. The re-feed today looks fantastic. I like the fasted cardio as well. That goes a long way.

Thanks Steve!

Rose, good job on nutrition and refeed day. It's looking really good. I gotta start playing around with the crock pot. I got one that I don't use because my wife does most of the cooking. @Flash_is_Fast

Let me know if you want some recipes. The Mrs is finding them and we're having some fun with it.

Excellent job on the fasted cardio and the nutrition. @Flash_is_Fast the calories are also looking good. That's what we like to see.

Thaks Ulter! Trying to achieve the look fukkenshredded had back in the day. Ambitious goal at my age - but why the fuck not!

@Flash_is_Fast good job on this man. You're putting together a nice refeed. A turkey sandwich sounds pretty good with a granny smith apple. Do you ever get heartburn from those apples though? The green ones give me heartburn.

No problems with digestion. Love those granny smiths!

Wow that's some good commitment on the morning fasted cardio. One hour goes a long way. You burn a lot of calories but more importantly you set up your whole day for energy. @Flash_is_Fast

Thanks, yeah its pretty good. At those watts it's mostly fat cals (had some cycling specific analysis done when I was racing more serious).

 

[LevButlerov]

Thanks!

My cardio is not prime at all at the moment, but when in shape for endurance my zone 2 is a bit over 200w (about 25% higher). This summer Ill probably be getting back to that .

lets get back up there

 

[LevButlerov]

1/18 WK7
AM Cardio
2x 10m elliptical/5m C2 rower

PM Training
Warmup: 2m Rower, Shoulder Mobility, yoga stretches, Deadhang w/ scapular contraction, push ups w/ scap

Push B

Pull Ups	Failure
S1	BWx8
S2	+10x8
S3	BWx10
Hang Cleans	5x5
S1	45x6
S2	65x6
S3	95x5
S4	95x5
S5	95x5
Single arm DB Row	3x8
S1	50x8
S2	50x8
S4	50x8
T Bar Row	3x12+
S1	80x15
S2	90x12
S3	90x14
Standing Rear Delt Fly	3x12+
S1	12.5x15
S2	12.5x15
S3	12.5x15
BB Curl	3x8+
S1	55x10
S2	65x8
S3	65x
Hammer Curls	2x12+
S1	20x15
S2	20x15
Dragon Flags	3x10
S1	10
S2	10
S3	10

Nutrition

Cals 2477
P 260
C 168
F 85

Understand, I think I needed it because of a few things, intensity was dropping, lifts weren't' progressing, and scale stoopped moving.

Trouble eating was probably from reta and ive always had a low food drive. The combo makes eating a chore. But it keeps me out of the cookies! ... so gotta pick the poison.

Thanks Steve!

Let me know if you want some recipes. The Mrs is finding them and we're having some fun with it. View attachment 170159

Thaks Ulter! Trying to achieve the look fukkenshredded had back in the day. Ambitious goal at my age - but why the fuck not!

No problems with digestion. Love those granny smiths!

Thanks, yeah its pretty good. At those watts it's mostly fat cals (had some cycling specific analysis done when I was racing more serious).

proteins should go up imo at least 200

 

[Flash_is_Fast]

proteins should go up imo at least 200

Carbs at 200?

My protein's at 260 yesterday, been keeping it above 220 since your first suggestion (and its made recovery much better - minimal DOMS)

 

[LevButlerov]

Carbs at 200?

My protein's at 260 yesterday, been keeping it above 220 since your first suggestion (and its made recovery much better - minimal DOMS)

sorry typo I meant carbs 200 good catch

 

[Flash_is_Fast]

Training Log

1/19 Wk8
AM fasted Cardio 1hr Zwift
153w avg/hr120
527 cals
*felts strong, held back for leg day later

PM Training
Warmup: 2m Rower, Shoulder Mobility, yoga stretches, Deadhang w/ scapular contraction, push ups w/ scap
Legs B

Squat
S1	245x3
S2	245x3
S3	245x7
Power Clean
S1	135x3
S2	155x1
S3	155x3
SLDL
S1	155x8
S2	225x5
S3	245x5

Fuck Yes! Intensity is back.

Thanks @HarleyGuy for pushing me on pushups and @Mobster for posting those big lifts. Both helped me remember the mental game is the most important part.

1st set of squats at 245, thought 3 was good, and maybe one more set of 3. Did the second, and thought, i can probably get 2-3 more - put on a good song (ordinary/face2face) and fuck me if I didn't find myself - the me that wins shit. 7 reps.

My left but cheek is gonna be feeling it! Kept the same mentality through the next 2 exercises. And did it all on low carbs today.

Nutrition:
Cals 2250
P: 241
C: 161
F: 66

@LevButlerov will up carbs starting tomorrow.

 

[LevButlerov]

Training Log

1/19 Wk8
AM fasted Cardio 1hr Zwift
153w avg/hr120
527 cals
*felts strong, held back for leg day later

PM Training
Warmup: 2m Rower, Shoulder Mobility, yoga stretches, Deadhang w/ scapular contraction, push ups w/ scap
Legs B

Squat
S1	245x3
S2	245x3
S3	245x7
Power Clean
S1	135x3
S2	155x1
S3	155x3
SLDL
S1	155x8
S2	225x5
S3	245x5

Fuck Yes! Intensity is back.

Thanks @HarleyGuy for pushing me on pushups and @Mobster for posting those big lifts. Both helped me remember the mental game is the most important part.

1st set of squats at 245, thought 3 was good, and maybe one more set of 3. Did the second, and thought, i can probably get 2-3 more - put on a good song (ordinary/face2face) and fuck me if I didn't find myself - the me that wins shit. 7 reps.

My left but cheek is gonna be feeling it! Kept the same mentality through the next 2 exercises. And did it all on low carbs today.

Nutrition:
Cals 2250
P: 241
C: 161
F: 66

@LevButlerov will up carbs starting tomorrow.

lets see how tomorrow goes waiting @Flash_is_Fast today big squat 245 win!

 

[HarleyGuy]

Training Log

1/19 Wk8
AM fasted Cardio 1hr Zwift
153w avg/hr120
527 cals
*felts strong, held back for leg day later

PM Training
Warmup: 2m Rower, Shoulder Mobility, yoga stretches, Deadhang w/ scapular contraction, push ups w/ scap
Legs B

Squat
S1	245x3
S2	245x3
S3	245x7
Power Clean
S1	135x3
S2	155x1
S3	155x3
SLDL
S1	155x8
S2	225x5
S3	245x5

Fuck Yes! Intensity is back.

Thanks @HarleyGuy for pushing me on pushups and @Mobster for posting those big lifts. Both helped me remember the mental game is the most important part.

1st set of squats at 245, thought 3 was good, and maybe one more set of 3. Did the second, and thought, i can probably get 2-3 more - put on a good song (ordinary/face2face) and fuck me if I didn't find myself - the me that wins shit. 7 reps.

My left but cheek is gonna be feeling it! Kept the same mentality through the next 2 exercises. And did it all on low carbs today.

Nutrition:
Cals 2250
P: 241
C: 161
F: 66

@LevButlerov will up carbs starting tomorrow.

I loved this log update above. I can feel your energy through this one! Love the 7 reps too way to push it!

1g pf tren and 30mg of halo sound good for like 16 weeks?

Uh, ya no. LOL

push ups w/ scap contraction

I liked seeing this. Let's get another fresh 2 set count posted.

Guess a plateau of sorts.

Rice and chicken breasts with zero fat... just force in 4000 calories of it with 300p and 600c and 0f on a non training day and refeed the shit out of yourself.

I'd be careful since you have deadlifts on back day and then do leg exercises that hit the lower back as well like squats, cleans and SLDL'S.

I noticed this too. Your workouts are very 'crossfitty' so be careful.

Cals: 3302
P: 221
C: 389
F: 91

Not bad well done! You can take those 91g of fat and distribute those other 800 calories across P and C, try it.

Thanks @HarleyGuy for pushing me on pushups

Love that you're doing it. Let's get you to 50 for your first set when fresh!

 

[ceo]

Let me know if you want some recipes. The Mrs is finding them and we're having some fun with it.

Bros, hell yeah. Recipes and pictures are always good. I can show it to my wife.

 

[Ulter]

Thaks Ulter! Trying to achieve the look fukkenshredded had back in the day. Ambitious goal at my age - but why the fuck not!

Many have achieved some amazing physiques, so I don't see why you can't do the same.

 

[ballin2504]

1/17 Wk7
AM Fasted cardio
1hr indoor cycling Zwift (avg155w)
533cals

Nutrition - Refeed Day
M1: 2eggs, 1/2c whites, 2c diced potatoes, greek yogurt, blueberries
M2: 1c oats, 1 chopped granny smith apple, cinnamon, 2 tbspn brown sugar, 1c 2% Milk
M2: 2 Turkey sandwiches
M3: blueberry bagel w/ butter
M4: fig bars
M5: crock pot Chicken/veggies, 2 buiscuits

Cals: 3302
P: 221
C: 389
F: 91

Hard time eating enough. Going to need to cut fat back next refeed. Still learning the ropes.

@Flash_is_Fast that indoor cycling is some great cardio. Good way to burn some calories

 

[2Thick]

Thanks, yeah its pretty good. At those watts it's mostly fat cals (had some cycling specific analysis done when I was racing more serious).

Well definitely there is a difference between bad fats and good fats.

 

[ROIDDERS]

No problems with digestion. Love those granny smiths!

Hey if you can digest them okay then the more the merrier.

 

[RoySimpson]

1/17 Wk7
AM Fasted cardio
1hr indoor cycling Zwift (avg155w)
533cals

Nutrition - Refeed Day
M1: 2eggs, 1/2c whites, 2c diced potatoes, greek yogurt, blueberries
M2: 1c oats, 1 chopped granny smith apple, cinnamon, 2 tbspn brown sugar, 1c 2% Milk
M2: 2 Turkey sandwiches
M3: blueberry bagel w/ butter
M4: fig bars
M5: crock pot Chicken/veggies, 2 buiscuits

Cals: 3302
P: 221
C: 389
F: 91

Hard time eating enough. Going to need to cut fat back next refeed. Still learning the ropes.

@Flash_is_Fast solid session right here!

 

[Flash_is_Fast]

1/21 WK8
AM fasted Cardio 1hr Zwift
133w avg/hr99
457 cals


PM Training
Warmup: 2m Rower, Shoulder Mobility, yoga stretches, Deadhang w/ scapular contraction, push ups w/ scap

30' Incline Bench
S1	155x5, 3 rp
S2 drop	135x11, 85x10, 65x15
S3 drop	135x6, 85x12, 85x12
Ring Dips	BW failure
S1	5
S2	4
S3	5
DB Chest Flies
S1	35x12
S2	35x12
S3	35x12
Arnold Press	4x8
S1	25x8
S2	25x8
S3	25x8
S4	25x8
DB Lateral Raise	3x12+
S1	15x12
S2	15x12
S3	15x12
Push Ups	Failure
S1	18
S2	8
S3	8
Skull Crushers	3x12+
S1
S2
S3
Plank	3x 1:20
S1
S2
S3

*Time ran out on the day. Had to cut short.


Nutrition
M1: 2eggs, 1c whites, greek yogurt, toast, butter
M2: Quest shake, nature valley granola bar
M3: 2x Turkey sandwich
M4: grilled chicken breast, broccoli
M5: cottage cheese, pineapple

Cals: 2391
P 238
C 207
F 68

Still feel like Im stalling out a bit.

Added 1iu GH pm

Scale weight is going up, looking like I'm a bit fuller in my core - not in a good way.

 

[ventureboy]

1/21 WK8
AM fasted Cardio 1hr Zwift
133w avg/hr99
457 cals


PM Training
Warmup: 2m Rower, Shoulder Mobility, yoga stretches, Deadhang w/ scapular contraction, push ups w/ scap

30' Incline Bench
S1	155x5, 3 rp
S2 drop	135x11, 85x10, 65x15
S3 drop	135x6, 85x12, 85x12
Ring Dips	BW failure
S1	5
S2	4
S3	5
DB Chest Flies
S1	35x12
S2	35x12
S3	35x12
Arnold Press	4x8
S1	25x8
S2	25x8
S3	25x8
S4	25x8
DB Lateral Raise	3x12+
S1	15x12
S2	15x12
S3	15x12
Push Ups	Failure
S1	18
S2	8
S3	8
Skull Crushers	3x12+
S1
S2
S3
Plank	3x 1:20
S1
S2
S3

*Time ran out on the day. Had to cut short.


Nutrition
M1: 2eggs, 1c whites, greek yogurt, toast, butter
M2: Quest shake, nature valley granola bar
M3: 2x Turkey sandwich
M4: grilled chicken breast, broccoli
M5: cottage cheese, pineapple

Cals: 2391
P 238
C 207
F 68

Still feel like Im stalling out a bit.

Added 1iu GH pm

Scale weight is going up, looking like I'm a bit fuller in my core - not in a good way.

Solid workout brother! Pushups are tough after you've already worked chest on the presses and dips. I'm interested to see if the PM GH has any positive impact on your sleep quality.

 

[LevButlerov]

1/21 WK8
AM fasted Cardio 1hr Zwift
133w avg/hr99
457 cals


PM Training
Warmup: 2m Rower, Shoulder Mobility, yoga stretches, Deadhang w/ scapular contraction, push ups w/ scap

30' Incline Bench
S1	155x5, 3 rp
S2 drop	135x11, 85x10, 65x15
S3 drop	135x6, 85x12, 85x12
Ring Dips	BW failure
S1	5
S2	4
S3	5
DB Chest Flies
S1	35x12
S2	35x12
S3	35x12
Arnold Press	4x8
S1	25x8
S2	25x8
S3	25x8
S4	25x8
DB Lateral Raise	3x12+
S1	15x12
S2	15x12
S3	15x12
Push Ups	Failure
S1	18
S2	8
S3	8
Skull Crushers	3x12+
S1
S2
S3
Plank	3x 1:20
S1
S2
S3

*Time ran out on the day. Had to cut short.


Nutrition
M1: 2eggs, 1c whites, greek yogurt, toast, butter
M2: Quest shake, nature valley granola bar
M3: 2x Turkey sandwich
M4: grilled chicken breast, broccoli
M5: cottage cheese, pineapple

Cals: 2391
P 238
C 207
F 68

Still feel like Im stalling out a bit.

Added 1iu GH pm

Scale weight is going up, looking like I'm a bit fuller in my core - not in a good way.

Good macros today lets see how Hgh treats you

 

[Flash_is_Fast]

Training Log
1/23 WK8
AM fasted Cardio 1hr Zwift
165w avg/hr122
568 cals

PM Training
Warmup: 2m Rower, Shoulder Mobility, yoga stretches, Deadhang w/ scapular contraction, push ups w/ scap
Pull A

Deadlift 1x5
W1	135x5
W2	185x5
W3	225x5
W4	275x3
S1	295x3
Pull Ups	4xmax
S1	8
S2	8
S3	6
S4	5
DB Row Single Arm	3x15
S1	35x15
S2	35x15
S3	35x15
T-Bar Row *SS standing toe raise	3x15
S1	70x15
S2	70x15
S3	70x15
Bent Row (underhand)
S1	95x12
S2	95x11
Rear Delt Facing Inc Bench * SS Jump Rope	3x15
S1	12.5x12
S2	10x15
S3	10x15
BB Curl	3x12
S1	55x12
S2	55x10
S3	55x12

Nutrition
Cals 2336
P 231
C 183
F 76

Cardio power & HR seem to be getting better.
Deadlift atrength is coming back. After the heaviest set my left glute is reminding me i had surgery a few months ago. Feels like the forst time you lift heavy and the muscles torn to shit.

Pull ups showing some improvement as well. Solid controlled 8 reps on first two sets.

Post workout noticed veins in obliques and lower abs. Maybe Im not stagnant. Its hard to tell.

I suppose everything is trending in the right direction. Maybe some check in pics this weekend.

 

[LevButlerov]

Training Log
1/23 WK8
AM fasted Cardio 1hr Zwift
165w avg/hr122
568 cals

PM Training
Warmup: 2m Rower, Shoulder Mobility, yoga stretches, Deadhang w/ scapular contraction, push ups w/ scap
Pull A

Deadlift 1x5
W1	135x5
W2	185x5
W3	225x5
W4	275x3
S1	295x3
Pull Ups	4xmax
S1	8
S2	8
S3	6
S4	5
DB Row Single Arm	3x15
S1	35x15
S2	35x15
S3	35x15
T-Bar Row *SS standing toe raise	3x15
S1	70x15
S2	70x15
S3	70x15
Bent Row (underhand)
S1	95x12
S2	95x11
Rear Delt Facing Inc Bench * SS Jump Rope	3x15
S1	12.5x12
S2	10x15
S3	10x15
BB Curl	3x12
S1	55x12
S2	55x10
S3	55x12

Nutrition
Cals 2336
P 231
C 183
F 76

Cardio power & HR seem to be getting better.
Deadlift atrength is coming back. After the heaviest set my left glute is reminding me i had surgery a few months ago. Feels like the forst time you lift heavy and the muscles torn to shit.

Pull ups showing some improvement as well. Solid controlled 8 reps on first two sets.

Post workout noticed veins in obliques and lower abs. Maybe Im not stagnant. Its hard to tell.

I suppose everything is trending in the right direction. Maybe some check in pics this weekend.

deads are back you going to kill it

 

[Flash_is_Fast]

1/24 WK8
AM Fasted Cardio 30m

• 20m elliptical/10m Rower
• Planks 3x 1:30

PM Training
Warmup: 2m Rower, Shoulder Mobility, yoga stretches, Deadhang w/ scapular contraction, push ups w/ scap

Squat	Warm ups, vibe sets/reps
S1	225x8
S2	255x3
S3	225x8
S4	225x8
Seated Toe Raise *SS forearm curls+Rev	3x20
S1	185x20
S2	185x20
S3	185x20
Split Squat Front Rack
S1	65x8
S2	95x6
Lying leg curls	3x15
S1	45x15
S2	45x15
S3	45x24

Nutrition
M1 2 eggs, 1c whites, bagel w/ butter
M2 50g whey, granola bar
M3 chicken breast, 2 sweet potatoes
M4 quest bar
M5 carne asada, 1.5c spanish rice

Cals 2622
P 238
C 245
F 238

 

[LevButlerov]

1/24 WK8
AM Fasted Cardio 30m

• 20m elliptical/10m Rower
• Planks 3x 1:30

PM Training
Warmup: 2m Rower, Shoulder Mobility, yoga stretches, Deadhang w/ scapular contraction, push ups w/ scap

Squat	Warm ups, vibe sets/reps
S1	225x8
S2	255x3
S3	225x8
S4	225x8
Seated Toe Raise *SS forearm curls+Rev	3x20
S1	185x20
S2	185x20
S3	185x20
Split Squat Front Rack
S1	65x8
S2	95x6
Lying leg curls	3x15
S1	45x15
S2	45x15
S3	45x24

Nutrition
M1 2 eggs, 1c whites, bagel w/ butter
M2 50g whey, granola bar
M3 chicken breast, 2 sweet potatoes
M4 quest bar
M5 carne asada, 1.5c spanish rice

Cals 2622
P 238
C 245
F 238

238 fat is too high you need to cut that down but whats the fat from? you sure it wasnt 38? @Flash_is_Fast

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67

 

[Dreamer]

1/24 WK8
AM Fasted Cardio 30m

• 20m elliptical/10m Rower
• Planks 3x 1:30

PM Training
Warmup: 2m Rower, Shoulder Mobility, yoga stretches, Deadhang w/ scapular contraction, push ups w/ scap

Squat	Warm ups, vibe sets/reps
S1	225x8
S2	255x3
S3	225x8
S4	225x8
Seated Toe Raise *SS forearm curls+Rev	3x20
S1	185x20
S2	185x20
S3	185x20
Split Squat Front Rack
S1	65x8
S2	95x6
Lying leg curls	3x15
S1	45x15
S2	45x15
S3	45x24

Nutrition
M1 2 eggs, 1c whites, bagel w/ butter
M2 50g whey, granola bar
M3 chicken breast, 2 sweet potatoes
M4 quest bar
M5 carne asada, 1.5c spanish rice

Cals 2622
P 238
C 245
F 238

Those calories dont add up brother, I think you typod the fats haha.

Nice solid training, love the rower!

 

[Kopite67]

1/24 WK8
AM Fasted Cardio 30m

• 20m elliptical/10m Rower
• Planks 3x 1:30

PM Training
Warmup: 2m Rower, Shoulder Mobility, yoga stretches, Deadhang w/ scapular contraction, push ups w/ scap

Squat	Warm ups, vibe sets/reps
S1	225x8
S2	255x3
S3	225x8
S4	225x8
Seated Toe Raise *SS forearm curls+Rev	3x20
S1	185x20
S2	185x20
S3	185x20
Split Squat Front Rack
S1	65x8
S2	95x6
Lying leg curls	3x15
S1	45x15
S2	45x15
S3	45x24

Nutrition
M1 2 eggs, 1c whites, bagel w/ butter
M2 50g whey, granola bar
M3 chicken breast, 2 sweet potatoes
M4 quest bar
M5 carne asada, 1.5c spanish rice

Cals 2622
P 238
C 245
F 238

Great update brother. Agree with @LevButlerov that fat seems a bit high in the macros. Doesn't really correlate with the meals though I have to say

 

[waggat]

Training Log
1/23 WK8
AM fasted Cardio 1hr Zwift
165w avg/hr122
568 cals

PM Training
Warmup: 2m Rower, Shoulder Mobility, yoga stretches, Deadhang w/ scapular contraction, push ups w/ scap
Pull A

Deadlift 1x5
W1	135x5
W2	185x5
W3	225x5
W4	275x3
S1	295x3
Pull Ups	4xmax
S1	8
S2	8
S3	6
S4	5
DB Row Single Arm	3x15
S1	35x15
S2	35x15
S3	35x15
T-Bar Row *SS standing toe raise	3x15
S1	70x15
S2	70x15
S3	70x15
Bent Row (underhand)
S1	95x12
S2	95x11
Rear Delt Facing Inc Bench * SS Jump Rope	3x15
S1	12.5x12
S2	10x15
S3	10x15
BB Curl	3x12
S1	55x12
S2	55x10
S3	55x12

Nutrition
Cals 2336
P 231
C 183
F 76

Cardio power & HR seem to be getting better.
Deadlift atrength is coming back. After the heaviest set my left glute is reminding me i had surgery a few months ago. Feels like the forst time you lift heavy and the muscles torn to shit.

Pull ups showing some improvement as well. Solid controlled 8 reps on first two sets.

Post workout noticed veins in obliques and lower abs. Maybe Im not stagnant. Its hard to tell.

I suppose everything is trending in the right direction. Maybe some check in pics this weekend.

1/24 WK8
AM Fasted Cardio 30m

• 20m elliptical/10m Rower
• Planks 3x 1:30

PM Training
Warmup: 2m Rower, Shoulder Mobility, yoga stretches, Deadhang w/ scapular contraction, push ups w/ scap

Squat	Warm ups, vibe sets/reps
S1	225x8
S2	255x3
S3	225x8
S4	225x8
Seated Toe Raise *SS forearm curls+Rev	3x20
S1	185x20
S2	185x20
S3	185x20
Split Squat Front Rack
S1	65x8
S2	95x6
Lying leg curls	3x15
S1	45x15
S2	45x15
S3	45x24

Nutrition
M1 2 eggs, 1c whites, bagel w/ butter
M2 50g whey, granola bar
M3 chicken breast, 2 sweet potatoes
M4 quest bar
M5 carne asada, 1.5c spanish rice

Cals 2622
P 238
C 245
F 238

Nice workouts mate.

Is toe raise just calf raise?

One thing I noticed is that these are consecutive days. Is it possible to shuffle your days around so that is not the case. I'd be worried about doing deadlifts the day before back squats.

 

[Flash_is_Fast]

238 fat is too high you need to cut that down but whats the fat from? you sure it wasnt 38? @Flash_is_Fast

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67

Typo - fat was 76. Still a bit high, but not 238!

Nice workouts mate.

Is toe raise just calf raise?

One thing I noticed is that these are consecutive days. Is it possible to shuffle your days around so that is not the case. I'd be worried about doing deadlifts the day before back squats.

You're right i need to start next 3days pull/push/legs. Erectors along spine are getting some work. Its not too bad, as that type of work was bread & butter from age 20-27 when i raced at the pointy end. My posterior chain was pretty bulletproof.

 

[Flash_is_Fast]

... and after saying that, Ive got a knot on the outer part of my right quad that just appeared to show up over night. Its like a bad injection, but no injection on that area.

Can you tear a muscle in the middle? I bumped squats and leg movements pretty quick recently. Fuckin hope it's just a knot! Fingers crossed it's just fascia bunched up. Had a fair amount of atrophy in the last 5 years...

Venting because I know it will become apparent in time. Thanks for listening

 

[Kopite67]

... and after saying that, Ive got a knot on the outer part of my right quad that just appeared to show up over night. Its like a bad injection, but no injection on that area.

Can you tear a muscle in the middle? I bumped squats and leg movements pretty quick recently. Fuckin hope it's just a knot! Fingers crossed it's just fascia bunched up. Had a fair amount of atrophy in the last 5 years...

Venting because I know it will become apparent in time. Thanks for listening

That's why we are here brother. Hope the leg improves quickly. Evo Fam love your way

 

[LevButlerov]

Typo - fat was 76. Still a bit high, but not 238!

76 is ok not high

 

[LevButlerov]

... and after saying that, Ive got a knot on the outer part of my right quad that just appeared to show up over night. Its like a bad injection, but no injection on that area.

Can you tear a muscle in the middle? I bumped squats and leg movements pretty quick recently. Fuckin hope it's just a knot! Fingers crossed it's just fascia bunched up. Had a fair amount of atrophy in the last 5 years...

Venting because I know it will become apparent in time. Thanks for listening

post up pics of it please @Flash_is_Fast and did you inject around the area by chance?

 

[Flash_is_Fast]

No injection, and theres a mole thats been there forever.

Just popped up overnight. Put in 2hours on the bike, no real pain from using the muscle. Area is tender to the touch.

 

[LevButlerov]

No injection, and theres a mole thats been there forever. View attachment 172584
Just popped up overnight. Put in 2hours on the bike, no real pain from using the muscle. Area is tender to the touch.

this looks like swelling! ice it asap @Flash_is_Fast

 

[BeMe]

No injection, and theres a mole thats been there forever. View attachment 172584
Just popped up overnight. Put in 2hours on the bike, no real pain from using the muscle. Area is tender to the touch.

Ice and Advil ASAP. Were you riding a bike at the gym or your own bike out into he wild?

You could have an issue with your bike setup. Maybe checkout a bike setup tutorial on YouTube and that might help avoid repetitive stress injuries while riding. When on long rides just a little misalignment can cause big problems

 

[Flash_is_Fast]

this looks like swelling! ice it asap @Flash_is_Fast

Ice and Advil ASAP. Were you riding a bike at the gym or your own bike out into he wild?

You could have an issue with your bike setup. Maybe checkout a bike setup tutorial on YouTube and that might help avoid repetitive stress injuries while riding. When on long rides just a little misalignment can cause big problems

I had it before riding,

This sprung up overnight. I remember first noticing it felt sore when i rolled over at night, then found a small knot this morning.

.... but since it didn't hurt I rode this morning (tender to touch, no pain doing a squat or lunge).

I was pushing squats yesterday, thought maybe thats it.

its not from riding. Ive got 43 years of racing bikes under my belt, so I can confirm its not setup.

 

[Flash_is_Fast]

1/25 WK8

AM Fasted cardio Zwift (indoor cycling - bad weather)
2hrs (surrey hills)
Avg pwr 171/hr 124
1,184 cals

Just water and 1 liquid
*Stopped sweating about 1'15" inro ride. Drank 1 liquid IV during ride. Need more electrolytes.

Nutrition:
Cals 2648
P 252
C 154
F 116

Messed up diet. Had some 80/20 ground beef and I ate 2/3 lb grilled patty and then added to myfitnesspal - and there's 48g of fat in one meal. Well - learned not to buy that again.

 

[BeMe]

I had it before riding,

This sprung up overnight. I remember first noticing it felt sore when i rolled over at night, then found a small knot this morning.

.... but since it didn't hurt I rode this morning (tender to touch, no pain doing a squat or lunge).

I was pushing squats yesterday, thought maybe thats it.

its not from riding. Ive got 43 years of racing bikes under my belt, so I can confirm its not setup.

You race road or mtb?

Usually racers are little skinny guys. You're pretty built

 

[Flash_is_Fast]

You race road or mtb?

Usually racers are little skinny guys. You're pretty built

BMX, MTB DH, no road. Im too big and not made for it at all. Its still fun, but in a suffering way. Did some track for fun (velodrome). But you guessed it. Im a natural sprinter and the longer the race, the worse my odds of being at the front.

You ride much?

 

[BeMe]

BMX, MTB DH, no road. Im too big and not made for it at all. Its still fun, but in a suffering way. Did some track for fun (velodrome). But you guessed it. Im a natural sprinter and the longer the race, the worse my odds of being at the front.

You ride much?

Yea I'm an mtb guy too. Not anywhere near your level. Just a weekend warrior. Where I live in Canada we don't have much chair lift downhill available...small mountains. We got some decent little bike parks tho. I love everything on 2 wheels tho.

You live near some mountains? DH racing is hardcore. A lot of BMX guys turn out to be great DH racers. You guys have some sick bike control

 

[Flash_is_Fast]

No injection, and theres a mole thats been there forever. View attachment 172584
Just popped up overnight. Put in 2hours on the bike, no real pain from using the muscle. Area is tender to the touch.

Disregard, i think I did subq 3 days ago. I completely recall the other quad. Concussions. Oh well. Ill get to the doc for antibiotics if its not better in the AM.

 

[Flash_is_Fast]

Yea I'm an mtb guy too. Not anywhere near your level. Just a weekend warrior. Where I live in Canada we don't have much chair lift downhill available...small mountains. We got some decent little bike parks tho. I love everything on 2 wheels tho.

You live near some mountains? DH racing is hardcore. A lot of BMX guys turn out to be great DH racers. You guys have some sick bike control

Thats sick! Canada has a great mtb culture.

Ironically - no mountains nearby for me. Its a long story but my bmx ability got me flown to alot of mtb stuff as a junior, but bmx was my love, so tried to make something of it.

But yeah, mtb is gnarly cause when you eat shit you're in rocks or bouncing off trees. And if you wanna find the limit, gotta find it and that can hurt.

Do you follow MX/SX too?

 

[LevButlerov]

I had it before riding,

This sprung up overnight. I remember first noticing it felt sore when i rolled over at night, then found a small knot this morning.

.... but since it didn't hurt I rode this morning (tender to touch, no pain doing a squat or lunge).

I was pushing squats yesterday, thought maybe thats it.

its not from riding. Ive got 43 years of racing bikes under my belt, so I can confirm its not setup.

you should ice it at least to start and avoid all lower body work and cardio

 

[LevButlerov]

1/25 WK8

AM Fasted cardio Zwift (indoor cycling - bad weather)
2hrs (surrey hills)
Avg pwr 171/hr 124
1,184 cals

Just water and 1 liquid
*Stopped sweating about 1'15" inro ride. Drank 1 liquid IV during ride. Need more electrolytes.

Nutrition:
Cals 2648
P 252
C 154
F 116

Messed up diet. Had some 80/20 ground beef and I ate 2/3 lb grilled patty and then added to myfitnesspal - and there's 48g of fat in one meal. Well - learned not to buy that again.

you did fasted cardio with that leg?

 

[Flash_is_Fast]

you did fasted cardio with that leg?

Of course!

but only 2 hours.

 

[BeMe]

Thats sick! Canada has a great mtb culture.

Ironically - no mountains nearby for me. Its a long story but my bmx ability got me flown to alot of mtb stuff as a junior, but bmx was my love, so tried to make something of it.

But yeah, mtb is gnarly cause when you eat shit you're in rocks or bouncing off trees. And if you wanna find the limit, gotta find it and that can hurt.

Do you follow MX/SX too?

I used to follow AMA Supercross pretty closely back in the day but now I just watch the occasional race. These young kids are pretty sick tho. I just don't have the time to follow. I follow F1 and MotoGP really closely and that's all my free time lol

Yea our west coast is where it's at for MTB life. They're spoiled out there. I'm in Toronto so not as much of a scene around here. We have to drive 4 hours to Quebec to do any decent DH riding. We have some small chairlift stuff within an hour and half of the city. Lots of nice trail systems close by me though.

BMX is a really great way to learn amazing bike skill. We you more into racing or freestyle?

 

[Flash_is_Fast]

@BeMe racer, but was big dirt jump and skills. Also did a lot of street. Huge SX fan as well, haven't followed motogp, and would follow F1 but I'm too cheap to pay for it - so I just watch drive to survive and am always a season behind.

We'd get along great - all my friends are racers to some degree, MX, BMX, MTB, roadies.

 

[LevButlerov]

Of course!

but only 2 hours.

2 hours is not only, can you lower it until you recover

 

[BeMe]

@BeMe racer, but was big dirt jump and skills. Also did a lot of street. Huge SX fan as well, haven't followed motogp, and would follow F1 but I'm too cheap to pay for it - so I just watch drive to survive and am always a season behind.

We'd get along great - all my friends are racers to some degree, MX, BMX, MTB, roadies.

Yea bro we got a ton of similar interests. Are you in Aus?

I know America signed a deal for F1 on Apple TV next season. F1TV is pretty cheap if you don't mind watching the events 24hrs after they happen. Last year it was only like $6 CAD per month to watch.

I love racing but never actually raced myself. I've done track days in cars and motorcycles and hit some MX courses on my dirt bike but never competed. Now I'm 41 and it's way to risky to race lol. Can't afford to get competitive and push the limits and then break a bone.

Every now and again I eat shit in a bike park getting a little too hyped up and I walk away like damn..I got lucky I didn't break anything..what was I thinking. I can't imagine how hyped you'd get in a race.

Do you still race? Based on what you said about how long you been racing you're older too right? You were riding in the Matt Hoffman Dave Mirra days?

 

[Flash_is_Fast]

Yea bro we got a ton of similar interests. Are you in Aus?

I know America signed a deal for F1 on Apple TV next season. F1TV is pretty cheap if you don't mind watching the events 24hrs after they happen. Last year it was only like $6 CAD per month to watch.

I love racing but never actually raced myself. I've done track days in cars and motorcycles and hit some MX courses on my dirt bike but never competed. Now I'm 41 and it's way to risky to race lol. Can't afford to get competitive and push the limits and then break a bone.

Every now and again I eat shit in a bike park getting a little too hyped up and I walk away like damn..I got lucky I didn't break anything..what was I thinking. I can't imagine how hyped you'd get in a race.

Do you still race? Based on what you said about how long you been racing you're older too right? You were riding in the Matt Hoffman Dave Mirra days?

US based.

No racing planned for now. Just riding for fun. Raced from 7 till, well - I'm not totally done. TBD. Over 40 years.

Yep, during their era. Never rode with either, they didn't really crossover to dirt and racing much.

 

[Flash_is_Fast]

Training Log
1/25 WK8
AM Fasted cardio
30m 20m elliptical/10m rower

PM Training Pull B
Warmup: 2m Rower, Shoulder Mobility, yoga stretches, Deadhang w/ scapular contraction, push ups w/ scap

Pull ups
S1	8
S2	8
S3	6
Hang Cleans
S1	65x5
S2	85x5
S3	105x5
S4	115x5
Single Arm DB Row
S1	40x12
S2	40x12
S3	40x12
Bent Row
S1	115x10
S2	115x12
S3	115x12
T-Bar Row
S1	90x12
S2	90x12
S3	90x10
Standing rear delt fly
S1	12.5x14
S2	12.5x15
S3	12.5x15
BB Curls
S1	65x8
S2	65x8
S3	65x8
Hammer Curls
S1	25x9
S2	25x8
S3	25x8
Dragon Flags
S1	10
S2	10
S3	10

Nutrition
Cals 2512
P 238
C 201
F 86

 

[Kopite67]

Training Log
1/25 WK8
AM Fasted cardio
30m 20m elliptical/10m rower

PM Training Pull B
Warmup: 2m Rower, Shoulder Mobility, yoga stretches, Deadhang w/ scapular contraction, push ups w/ scap

Pull ups
S1	8
S2	8
S3	6
Hang Cleans
S1	65x5
S2	85x5
S3	105x5
S4	115x5
Single Arm DB Row
S1	40x12
S2	40x12
S3	40x12
Bent Row
S1	115x10
S2	115x12
S3	115x12
T-Bar Row
S1	90x12
S2	90x12
S3	90x10
Standing rear delt fly
S1	12.5x14
S2	12.5x15
S3	12.5x15
BB Curls
S1	65x8
S2	65x8
S3	65x8
Hammer Curls
S1	25x9
S2	25x8
S3	25x8
Dragon Flags
S1	10
S2	10
S3	10

Nutrition
Cals 2512
P 238
C 201
F 86

Great update. Soooo what are dragon flags?

 

[Flash_is_Fast]

Great update. Soooo what are dragon flags?

Its a core exercise you can only do in your garage or where no one is watching. I wouldnt take this to the gym. Someone would drop a 45 on your head.

Dragon Flag

 

[Kopite67]

Its a core exercise you can only do in your garage or where no one is watching. I wouldnt take this to the gym. Someone would drop a 45 on your head.

Dragon Flag

Ah yes, Rocky Balboa exercise.....yes, definitely would happen...even at Planet Fitness