Approved Log TRT and HGH cycle Journal

[frackz]

Again apololgies if back and arms looks weird used ai to get rid of my tats.

Friday:
5x20 push ups
5 x 20 ab core rollers
1 hr inclne walk (130 Heart rate)
Ab core sit up machine 5x20
Cable rope hammer curls till failure 3 sets
cable prescher bnech till failure 3 sets
reverse carbell curcles forearms
3 x 12 hip glute thrusts machine

Saturday
30 Min Walk
3 x 12 bench press
3 X 12 decline press
3 X 15 lower chest cable raises
3 x 15 upper chest cable press
3 x15 flys machine seated upright and then 3x15 and slide foward for lower chest
5 x 12-15 leg press
3 x failure calf raises
3 x failure quad extensions

Sunday
lat pull downs 3x10-15
back rows 3x10-15
face rope pull 3 x failure
should press standing 3x12
lat cable rqaises 3 x failure
machine shoulder press 3 x 12
single arm cable back pulls 3 x failure

 

[LevButlerov]

Again apololgies if back and arms looks weird used ai to get rid of my tats.

Friday:
5x20 push ups
5 x 20 ab core rollers
1 hr inclne walk (130 Heart rate)
Ab core sit up machine 5x20
Cable rope hammer curls till failure 3 sets
cable prescher bnech till failure 3 sets
reverse carbell curcles forearms
3 x 12 hip glute thrusts machine

Saturday
30 Min Walk
3 x 12 bench press
3 X 12 decline press
3 X 15 lower chest cable raises
3 x 15 upper chest cable press
3 x15 flys machine seated upright and then 3x15 and slide foward for lower chest
5 x 12-15 leg press
3 x failure calf raises
3 x failure quad extensions

Sunday
lat pull downs 3x10-15
back rows 3x10-15
face rope pull 3 x failure
should press standing 3x12
lat cable rqaises 3 x failure
machine shoulder press 3 x 12
single arm cable back pulls 3 x failure

push ups always a win keep going with them strong day again @frackz you look good in pics, nice shoulders big arms
lets get your diet up too

 

[stevesmi]

Again apololgies if back and arms looks weird used ai to get rid of my tats.

Friday:
5x20 push ups
5 x 20 ab core rollers
1 hr inclne walk (130 Heart rate)
Ab core sit up machine 5x20
Cable rope hammer curls till failure 3 sets
cable prescher bnech till failure 3 sets
reverse carbell curcles forearms
3 x 12 hip glute thrusts machine

Saturday
30 Min Walk
3 x 12 bench press
3 X 12 decline press
3 X 15 lower chest cable raises
3 x 15 upper chest cable press
3 x15 flys machine seated upright and then 3x15 and slide foward for lower chest
5 x 12-15 leg press
3 x failure calf raises
3 x failure quad extensions

Sunday
lat pull downs 3x10-15
back rows 3x10-15
face rope pull 3 x failure
should press standing 3x12
lat cable rqaises 3 x failure
machine shoulder press 3 x 12
single arm cable back pulls 3 x failure

@frackz good job on the Friday and Saturday training sessions and then you followed it up with Sunday on a great one.

 

[Mobster]

God how I despise AI

 

[ceo]

Again apololgies if back and arms looks weird used ai to get rid of my tats.

Friday:
5x20 push ups
5 x 20 ab core rollers
1 hr inclne walk (130 Heart rate)
Ab core sit up machine 5x20
Cable rope hammer curls till failure 3 sets
cable prescher bnech till failure 3 sets
reverse carbell curcles forearms
3 x 12 hip glute thrusts machine

Saturday
30 Min Walk
3 x 12 bench press
3 X 12 decline press
3 X 15 lower chest cable raises
3 x 15 upper chest cable press
3 x15 flys machine seated upright and then 3x15 and slide foward for lower chest
5 x 12-15 leg press
3 x failure calf raises
3 x failure quad extensions

Sunday
lat pull downs 3x10-15
back rows 3x10-15
face rope pull 3 x failure
should press standing 3x12
lat cable rqaises 3 x failure
machine shoulder press 3 x 12
single arm cable back pulls 3 x failure

Bros, fantastic on this. The Friday, Saturday, and Sunday workouts are looking really good. That's what we like to see. @frackz

 

[Ulter]

Again apololgies if back and arms looks weird used ai to get rid of my tats.

Friday:
5x20 push ups
5 x 20 ab core rollers
1 hr inclne walk (130 Heart rate)
Ab core sit up machine 5x20
Cable rope hammer curls till failure 3 sets
cable prescher bnech till failure 3 sets
reverse carbell curcles forearms
3 x 12 hip glute thrusts machine

Saturday
30 Min Walk
3 x 12 bench press
3 X 12 decline press
3 X 15 lower chest cable raises
3 x 15 upper chest cable press
3 x15 flys machine seated upright and then 3x15 and slide foward for lower chest
5 x 12-15 leg press
3 x failure calf raises
3 x failure quad extensions

Sunday
lat pull downs 3x10-15
back rows 3x10-15
face rope pull 3 x failure
should press standing 3x12
lat cable rqaises 3 x failure
machine shoulder press 3 x 12
single arm cable back pulls 3 x failure

the saturday and sunday workout are A++. i got a lot of love for it. keep up the grind! @frackz

 

[2Thick]

Again apololgies if back and arms looks weird used ai to get rid of my tats.

Friday:
5x20 push ups
5 x 20 ab core rollers
1 hr inclne walk (130 Heart rate)
Ab core sit up machine 5x20
Cable rope hammer curls till failure 3 sets
cable prescher bnech till failure 3 sets
reverse carbell curcles forearms
3 x 12 hip glute thrusts machine

Saturday
30 Min Walk
3 x 12 bench press
3 X 12 decline press
3 X 15 lower chest cable raises
3 x 15 upper chest cable press
3 x15 flys machine seated upright and then 3x15 and slide foward for lower chest
5 x 12-15 leg press
3 x failure calf raises
3 x failure quad extensions

Sunday
lat pull downs 3x10-15
back rows 3x10-15
face rope pull 3 x failure
should press standing 3x12
lat cable rqaises 3 x failure
machine shoulder press 3 x 12
single arm cable back pulls 3 x failure

@frackz good job on the Saturday training. That's really solid. I like the bench and I like the decline. That's definitely the way I would do it.

 

[ROIDDERS]

Again apololgies if back and arms looks weird used ai to get rid of my tats.

Friday:
5x20 push ups
5 x 20 ab core rollers
1 hr inclne walk (130 Heart rate)
Ab core sit up machine 5x20
Cable rope hammer curls till failure 3 sets
cable prescher bnech till failure 3 sets
reverse carbell curcles forearms
3 x 12 hip glute thrusts machine

Saturday
30 Min Walk
3 x 12 bench press
3 X 12 decline press
3 X 15 lower chest cable raises
3 x 15 upper chest cable press
3 x15 flys machine seated upright and then 3x15 and slide foward for lower chest
5 x 12-15 leg press
3 x failure calf raises
3 x failure quad extensions

Sunday
lat pull downs 3x10-15
back rows 3x10-15
face rope pull 3 x failure
should press standing 3x12
lat cable rqaises 3 x failure
machine shoulder press 3 x 12
single arm cable back pulls 3 x failure

I like the Friday training session, push-ups and ab core rollers. I like how you hit your core. I think that's a good idea on a certain day for people to do that. @frackz

 

[frackz]

push ups always a win keep going with them strong day again @frackz you look good in pics, nice shoulders big arms
lets get your diet up too

Diet is still the same for now, when im back from vacay i will maybe do this for two more week and back to a baseline and back in the gym, and then start to incraese calories slow maybe 2150 for a month and then 2250 etc.

Macros are at 180Protien ( but usually hit close to 200 or over) , Carbs 200, Fat 55

Todays Meals: (205P, 184 C, 44F) - total 1944 CAL

Prework Out (30G P , 29G Carb, 3gfat)
Carbo Load - (one scoop carbino(28g carbs), one fairlife protien shake)

Breakfast (28GP, 36Gcarb, 8Gfat)
Home Made Wrap (flour\high p greek yogurt)
Taco meat made with chicken hoem ground chicken breast
cream cheese light
1 egg

Lunch(48G P, 68G Carb, 7g Fat
1 CUP Corn Soup (corn, dumpling, casavva, pumpkin, scotch bonnet etc)
150G Costco Rotisserie Chicken tossed in


Snack (57G P , 41g carbs, 9g F)
2 home made chicken somoas (breast meat)
175g greek yogurt high p
1 crushed weetbix on top
30g blue berry

Dinner (42g P , 11g C, 18G fat)
Beef Chuch Rolls - 150 F
Brocoli - 150g

 

[RoySimpson]

Again apololgies if back and arms looks weird used ai to get rid of my tats.

Friday:
5x20 push ups
5 x 20 ab core rollers
1 hr inclne walk (130 Heart rate)
Ab core sit up machine 5x20
Cable rope hammer curls till failure 3 sets
cable prescher bnech till failure 3 sets
reverse carbell curcles forearms
3 x 12 hip glute thrusts machine

Saturday
30 Min Walk
3 x 12 bench press
3 X 12 decline press
3 X 15 lower chest cable raises
3 x 15 upper chest cable press
3 x15 flys machine seated upright and then 3x15 and slide foward for lower chest
5 x 12-15 leg press
3 x failure calf raises
3 x failure quad extensions

Sunday
lat pull downs 3x10-15
back rows 3x10-15
face rope pull 3 x failure
should press standing 3x12
lat cable rqaises 3 x failure
machine shoulder press 3 x 12
single arm cable back pulls 3 x failure

@frackz solid workout right here!

 

[LevButlerov]

Diet is still the same for now, when im back from vacay i will maybe do this for two more week and back to a baseline and back in the gym, and then start to incraese calories slow maybe 2150 for a month and then 2250 etc.

Macros are at 180Protien ( but usually hit close to 200 or over) , Carbs 200, Fat 55

Todays Meals: (205P, 184 C, 44F) - total 1944 CAL

Prework Out (30G P , 29G Carb, 3gfat)
Carbo Load - (one scoop carbino(28g carbs), one fairlife protien shake)

Breakfast (28GP, 36Gcarb, 8Gfat)
Home Made Wrap (flour\high p greek yogurt)
Taco meat made with chicken hoem ground chicken breast
cream cheese light
1 egg

Lunch(48G P, 68G Carb, 7g Fat
1 CUP Corn Soup (corn, dumpling, casavva, pumpkin, scotch bonnet etc)
150G Costco Rotisserie Chicken tossed in


Snack (57G P , 41g carbs, 9g F)
2 home made chicken somoas (breast meat)
175g greek yogurt high p
1 crushed weetbix on top
30g blue berry

Dinner (42g P , 11g C, 18G fat)
Beef Chuch Rolls - 150 F
Brocoli - 150g

Hit your protein numbers higher @frackz I think easy at your food you can do it just add some protein

 

[frackz]

Hit your protein numbers higher @frackz I think easy at your food you can do it just add some protein

For sure I always end up hitting 200-210 per day. Is that sufficient? Like today at the end I hit 208.

 

[LevButlerov]

For sure I always end up hitting 200-210 per day. Is that sufficient? Like today at the end I hit 208.

I think 220-250 better

 

[frackz]

I think 220-250 better

Done .. also this is my fast week so last meal will be Friday 4pm and will break it Sunday 4pm.

 

[ballin2504]

Again apololgies if back and arms looks weird used ai to get rid of my tats.

Friday:
5x20 push ups
5 x 20 ab core rollers
1 hr inclne walk (130 Heart rate)
Ab core sit up machine 5x20
Cable rope hammer curls till failure 3 sets
cable prescher bnech till failure 3 sets
reverse carbell curcles forearms
3 x 12 hip glute thrusts machine

Saturday
30 Min Walk
3 x 12 bench press
3 X 12 decline press
3 X 15 lower chest cable raises
3 x 15 upper chest cable press
3 x15 flys machine seated upright and then 3x15 and slide foward for lower chest
5 x 12-15 leg press
3 x failure calf raises
3 x failure quad extensions

Sunday
lat pull downs 3x10-15
back rows 3x10-15
face rope pull 3 x failure
should press standing 3x12
lat cable rqaises 3 x failure
machine shoulder press 3 x 12
single arm cable back pulls 3 x failure

@frackz great update man. I don’t think the pics looks weird. Looks like you’re leaving up nicely

 

[LevButlerov]

Done .. also this is my fast week so last meal will be Friday 4pm and will break it Sunday 4pm.

perfect

 

[frackz]

perfect

Actually sorry i think it’s Friday 4pm to 4am Sunday lol math wasn’t mathing.

Started Friday 4am, had a few extra cals and carbs to help fuel the workout today. Will do my normal work out.

Will have a few gallons of water and electrolytes and cups of black coffee through the day.

Question can I still all my supplements? I figure I’m fine for all the vitamin type stuff but would all the fish oils disrupt the fast?

 

[LevButlerov]

Actually sorry i think it’s Friday 4pm to 4am Sunday lol math wasn’t mathing.

Started Friday 4am, had a few extra cals and carbs to help fuel the workout today. Will do my normal work out.

Will have a few gallons of water and electrolytes and cups of black coffee through the day.

Question can I still all my supplements? I figure I’m fine for all the vitamin type stuff but would all the fish oils disrupt the fast?

yes add all your supps to it no issues minus the fish oil @frackz

 

[frackz]

yes add all your supps to it no issues minus the fish oil @frackz

Going strong still at 29hrs. Not hungry but I’m feel very tired like just want to lay in bed and sleep.

 

[LevButlerov]

Going strong still at 29hrs. Not hungry but I’m feel very tired like just want to lay in bed and sleep.

keep going

 

[frackz]

broke fast earlier today... man oh man fasting 24 was fine but i felt like complete trash after i didnt want to do anything but stay in bed LOL.

 

[LevButlerov]

broke fast earlier today... man oh man fasting 24 was fine but i felt like complete trash after i didnt want to do anything but stay in bed LOL.

how many hours total? @frackz

 

[frackz]

how many hours total? @frackz

48 total.
I was great at 24 no hunger no nothing

Past 24 i was super lathergic .. by the tail end of it I stayed in bed watching movies... maybe its a weird effect because of my RA.

Like its funny i felt less swollen all overall, but then it feel diffcult to make fists etc like i just did not have the strength.

 

[LevButlerov]

48 total.
I was great at 24 no hunger no nothing

Past 24 i was super lathergic .. by the tail end of it I stayed in bed watching movies... maybe its a weird effect because of my RA.

Like its funny i felt less swollen all overall, but then it feel diffcult to make fists etc like i just did not have the strength.

48 is gtg well done
lets get to 72 hours next time @frackz

 

[frackz]

back from vacation.. Definatley derailed.

Started back my normal schedule marcos wise today at midnight nioght. Going to hit 1800 cals with 250G Protirend just for this week before i tireate up to 2500.

Training will start gain i believe wednesday .. ,maybe Tuesday but I am running on funce.. flew out at 2am, landed working till 5, have to hit a birthday part for my little cousin and then I will fginally be able to get to bed at around 9:30.

Will see how i feel after when i wake up at 4am if I am still dusted might need to push it to Wednesday or maybe i will power through just cardio and core.

 

[LevButlerov]

back from vacation.. Definatley derailed.

Started back my normal schedule marcos wise today at midnight nioght. Going to hit 1800 cals with 250G Protirend just for this week before i tireate up to 2500.

Training will start gain i believe wednesday .. ,maybe Tuesday but I am running on funce.. flew out at 2am, landed working till 5, have to hit a birthday part for my little cousin and then I will fginally be able to get to bed at around 9:30.

Will see how i feel after when i wake up at 4am if I am still dusted might need to push it to Wednesday or maybe i will power through just cardio and core.

welcome back to the EVO family @frackz lets get back to updating and pushing hard

 

[frackz]

welcome back to the EVO family @frackz lets get back to updating and pushing hard

Supplement Stack the Same
TRT .75ML Test C (the 100mg per ML)
1IU HGH

After I got back for last week i bascially trained off plan full body each day.

Example
Tuesday of last week
Standing shoulder press
Goblet Squats
Upper Chest press
Front Shoulder raises

Wednesday
Mid chest press
Lateral shoulder raises
Seated leg press
Bicep curls (EZ bar)
calf raises

Etc kep this going until satauday with some cardio on the weekends as well and now fully reset

This week starting Monday

20 min walk warm up
Lat pull downs 3 x 12 and 2x3 max weight
cable back rows 3x12 2x4 max weight
Single arm back rows 3x12
reverse flys 3x15
standing shoulder press 3 x 10 and 2x5 max weight with struggles
barbel back rows 5x5

Tuesday
1 hour cardio up hill walk

Wednesday
upper chest press smith machines 3x15
mid chest press 3x12 and 2x3 max and 1x1 mac rep with band
lower chest cable raises 3x15
chest flys 3x12
single arm tricep side extension 2x20
stright car tricep pull downs 3x20
reverse grip stright bar tricep pull downs 3x20
over head tricep extensions 3x15
seat triagle bar tricep extensions 3x15

Food is good as well complete cold turkey went right back to my 2000CAL diet.

200-210 Grams of protien is average.

 

[LevButlerov]

Supplement Stack the Same
TRT .75ML Test C (the 100mg per ML)
1IU HGH

After I got back for last week i bascially trained off plan full body each day.

Example
Tuesday of last week
Standing shoulder press
Goblet Squats
Upper Chest press
Front Shoulder raises

Wednesday
Mid chest press
Lateral shoulder raises
Seated leg press
Bicep curls (EZ bar)
calf raises

Etc kep this going until satauday with some cardio on the weekends as well and now fully reset

This week starting Monday

20 min walk warm up
Lat pull downs 3 x 12 and 2x3 max weight
cable back rows 3x12 2x4 max weight
Single arm back rows 3x12
reverse flys 3x15
standing shoulder press 3 x 10 and 2x5 max weight with struggles
barbel back rows 5x5

Tuesday
1 hour cardio up hill walk

Wednesday
upper chest press smith machines 3x15
mid chest press 3x12 and 2x3 max and 1x1 mac rep with band
lower chest cable raises 3x15
chest flys 3x12
single arm tricep side extension 2x20
stright car tricep pull downs 3x20
reverse grip stright bar tricep pull downs 3x20
over head tricep extensions 3x15
seat triagle bar tricep extensions 3x15

Food is good as well complete cold turkey went right back to my 2000CAL diet.

200-210 Grams of protien is average.

you're back on track perfect lets get more details on macros please


@Allupfromhere @Pigsy @Dreamer
@waggat @Kopite67 @codezz @Yuri

 

[Dreamer]

Supplement Stack the Same
TRT .75ML Test C (the 100mg per ML)
1IU HGH

After I got back for last week i bascially trained off plan full body each day.

Example
Tuesday of last week
Standing shoulder press
Goblet Squats
Upper Chest press
Front Shoulder raises

Wednesday
Mid chest press
Lateral shoulder raises
Seated leg press
Bicep curls (EZ bar)
calf raises

Etc kep this going until satauday with some cardio on the weekends as well and now fully reset

This week starting Monday

20 min walk warm up
Lat pull downs 3 x 12 and 2x3 max weight
cable back rows 3x12 2x4 max weight
Single arm back rows 3x12
reverse flys 3x15
standing shoulder press 3 x 10 and 2x5 max weight with struggles
barbel back rows 5x5

Tuesday
1 hour cardio up hill walk

Wednesday
upper chest press smith machines 3x15
mid chest press 3x12 and 2x3 max and 1x1 mac rep with band
lower chest cable raises 3x15
chest flys 3x12
single arm tricep side extension 2x20
stright car tricep pull downs 3x20
reverse grip stright bar tricep pull downs 3x20
over head tricep extensions 3x15
seat triagle bar tricep extensions 3x15

Food is good as well complete cold turkey went right back to my 2000CAL diet.

200-210 Grams of protien is average.

I think you could use a layout template for your log brother - maybe look at some for inspo

 

[waggat]

Supplement Stack the Same
TRT .75ML Test C (the 100mg per ML)
1IU HGH

After I got back for last week i bascially trained off plan full body each day.

Example
Tuesday of last week
Standing shoulder press
Goblet Squats
Upper Chest press
Front Shoulder raises

Wednesday
Mid chest press
Lateral shoulder raises
Seated leg press
Bicep curls (EZ bar)
calf raises

Etc kep this going until satauday with some cardio on the weekends as well and now fully reset

This week starting Monday

20 min walk warm up
Lat pull downs 3 x 12 and 2x3 max weight
cable back rows 3x12 2x4 max weight
Single arm back rows 3x12
reverse flys 3x15
standing shoulder press 3 x 10 and 2x5 max weight with struggles
barbel back rows 5x5

Tuesday
1 hour cardio up hill walk

Wednesday
upper chest press smith machines 3x15
mid chest press 3x12 and 2x3 max and 1x1 mac rep with band
lower chest cable raises 3x15
chest flys 3x12
single arm tricep side extension 2x20
stright car tricep pull downs 3x20
reverse grip stright bar tricep pull downs 3x20
over head tricep extensions 3x15
seat triagle bar tricep extensions 3x15

Food is good as well complete cold turkey went right back to my 2000CAL diet.

200-210 Grams of protien is average.

If you're going to do full body workouts I'd make sure you get at least 48 hours between sessions.

 

[frackz]

If you're going to do full body workouts I'd make sure you get at least 48 hours between sessions.

Was just temp just to get everything flowing back on the broken schedule but now I know for next time !!

 

[frackz]

I think you could use a layout template for your log brother - maybe look at some for inspo

Will check some logs and copy!

 

[frackz]

This weekend for the first time im going to up the calories a little Sunday, want to try and gain a little size.

I have not gotten rid of my love hands fully and lower back fat but even when i got to 154 i started looking a little to thin and flat. I think im still loosing fat (definately not gaining) it's just slowed down immesely after droping from 180 of mostly pudge. So im not drop imches more like mm's

So i am going to up the calories in a controled fasion.. Currently at 2000 now going up to 2150 - 2200.

new macros break down will be 200 or more P, around 220 Carbs, 50-60 Grams of Fat.

Any thoughts @LevButlerov

 

[LevButlerov]

This weekend for the first time im going to up the calories a little Sunday, want to try and gain a little size.

I have not gotten rid of my love hands fully and lower back fat but even when i got to 154 i started looking a little to thin and flat. I think im still loosing fat (definately not gaining) it's just slowed down immesely after droping from 180 of mostly pudge. So im not drop imches more like mm's

So i am going to up the calories in a controled fasion.. Currently at 2000 now going up to 2150 - 2200.

new macros break down will be 200 or more P, around 220 Carbs, 50-60 Grams of Fat.

Any thoughts @LevButlerov

Going up in cals lets see the new stack? how much macros you want to push? calories not the crucial part its protein fat carbs @frackz

 

[frackz]

Going up in cals lets see the new stack? how much macros you want to push? calories not the crucial part its protein fat carbs @frackz

Would adding a small micro dose like 250MCG of Reta help me with the stubbon fat at all or should i add in a extra day of cardio? Currently im at 3XCardio sessions a week for one hour, and 10k steps a day.

This is what i am planning
225GProtien(or More) 220G Carbs 55GFat

Here is an example of todays Macros:

Preworkout:
Carbino Shake and 1 fairlife protien shake

Post workout:
60G Whey Isolate

Breakfast:
133g Tuna, onion, pepper suace
1 high protien home made wrap

Lunch
200G chicken breast
150G jasmine rice \ pepper suace

Dinner:
3 Eggs
1 english muffin
1tbs almond butter
133 g tuna \ onion pepper suace

Snacks
10 Almonds
1 Fairlife Protien Shake mixed with Coffee

 

[LevButlerov]

Would adding a small micro dose like 250MCG of Reta help me with the stubbon fat at all or should i add in a extra day of cardio? Currently im at 3XCardio sessions a week for one hour, and 10k steps a day.

This is what i am planning
225GProtien(or More) 220G Carbs 55GFat

Here is an example of todays Macros:
View attachment 194670

Preworkout:
Carbino Shake and 1 fairlife protien shake

Post workout:
60G Whey Isolate

Breakfast:
133g Tuna, onion, pepper suace
1 high protien home made wrap

Lunch
200G chicken breast
150G jasmine rice \ pepper suace

Dinner:
3 Eggs
1 english muffin
1tbs almond butter
133 g tuna \ onion pepper suace

Snacks
10 Almonds
1 Fairlife Protien Shake mixed with Coffee

why a microdose on the retatrutide why not go to 2mgs?

 

[frackz]

why a microdose on the retatrutide why not go to 2mgs?

i don't have to that much to loose at all, and also want to gain sole lean gains at the same time. when i see alot of lots folks on 1-4 seems to have much more to loose then myself. would the micro just bascially be a waste?

 

[LevButlerov]

i don't have to that much to loose at all, and also want to gain sole lean gains at the same time. when i see alot of lots folks on 1-4 seems to have much more to loose then myself. would the micro just bascially be a waste?

You can try microdose retatrutide micro works just use low dose 1/2mg and test it @frackz

 

[frackz]

You can try microdose retatrutide micro works just use low dose 1/2mg and test it @frackz

What would be the protocol.
Like how long would i stay on for?
How do i get off taper off or just can stop since its a low dose.

Also what happens when you off as long as protien and marcos are in check im good, or do you start gaining weight all of a sudden?

 

[LevButlerov]

What would be the protocol.
Like how long would i stay on for?
How do i get off taper off or just can stop since its a low dose.

Also what happens when you off as long as protien and marcos are in check im good, or do you start gaining weight all of a sudden?

Its hard to say since I've only seen 1 of your updates lately, can you update food training for a week and we can see @frackz and get some updated pics up
and when you come off hunger will come back depends how you control it

 

[frackz]

For this week the macros were consistent actually ate the same thing every day

Monday - Friday 223g P 129g Crbs 55g Fat
Supplement stack the same
Each day including cardio is 10K steps +

Training:
Monday
Lat Pull Downs 2x15 130LBS 3 X 12 140lbs
Single Arm Cable Rows 2x15 60lbs 3X12 80Lbs
Z Pulls - 5x15 30lbs
Cable Rows 3x160
Barbell Rows 5x10 (25lb plates per side)
DeadLift (first time since hernieted disc a year ago) kept it simple 5x5 135lbs
3x15 EZ Bar Bicep Curls 50lbs 2x10 60lbs

Tuesday:
Cardio 1hour up hill walk heart rate steady 125
Ab Core Machine - 5x20 - 45lbs plate
Ab extensions Roller 5x12
pushups 5x20

Wednesday
20 min warm up walking cardio small incline like 3
Upper Dumbell Chest Press 3x12 - 55Lbs 2X8 60lbs
Mid chest press 3x12 - 55Lbs 2X8 60lbs
Cable flys - 3x15
bench press 3x10 175lbs
body weight tricep dips - 3 x 20
lower chest bench press - 155lbs 3x12

Thrsuday:
Leg press machines 3x12 - 225lbs
Dumbell squates - 3x12 - 65lbs
Calf Raises 3 x 12
Donkey Kick machine 3x20 - 60lbs
Hip Thrusts - 180lbs 5x10
Fireman carries 3 laps - 45 lbs per hand around gym
quad leg raises - 3x12 - 100lbs

Friday:

Cardio 1hour up hill walk heart rate steady 125
Ab Core Machine - 5x20 - 45lbs plate
Ab extensions Roller 5x12
pushups 5x20

 

[frackz]

Update pics little blared after dinner and as always if anything seem weird like smooth cause I’m a hairy chewbacka it’s cause I used AI to remove my tats.

 

[LevButlerov]

Update pics little blared after dinner and as always if anything seem weird like smooth cause I’m a hairy chewbacka it’s cause I used AI to remove my tats.

you're looking good leaner and a bit bigger, strong shoulders @frackz

For this week the macros were consistent actually ate the same thing every day

Monday - Friday 223g P 129g Crbs 55g Fat
Supplement stack the same
Each day including cardio is 10K steps +

Training:
Monday
Lat Pull Downs 2x15 130LBS 3 X 12 140lbs
Single Arm Cable Rows 2x15 60lbs 3X12 80Lbs
Z Pulls - 5x15 30lbs
Cable Rows 3x160
Barbell Rows 5x10 (25lb plates per side)
DeadLift (first time since hernieted disc a year ago) kept it simple 5x5 135lbs
3x15 EZ Bar Bicep Curls 50lbs 2x10 60lbs

Tuesday:
Cardio 1hour up hill walk heart rate steady 125
Ab Core Machine - 5x20 - 45lbs plate
Ab extensions Roller 5x12
pushups 5x20

Wednesday
20 min warm up walking cardio small incline like 3
Upper Dumbell Chest Press 3x12 - 55Lbs 2X8 60lbs
Mid chest press 3x12 - 55Lbs 2X8 60lbs
Cable flys - 3x15
bench press 3x10 175lbs
body weight tricep dips - 3 x 20
lower chest bench press - 155lbs 3x12

Thrsuday:
Leg press machines 3x12 - 225lbs
Dumbell squates - 3x12 - 65lbs
Calf Raises 3 x 12
Donkey Kick machine 3x20 - 60lbs
Hip Thrusts - 180lbs 5x10
Fireman carries 3 laps - 45 lbs per hand around gym
quad leg raises - 3x12 - 100lbs

Friday:

Cardio 1hour up hill walk heart rate steady 125
Ab Core Machine - 5x20 - 45lbs plate
Ab extensions Roller 5x12
pushups 5x20

training on point but we need to get reps up low carbs I see is gtg

 

[frackz]

you're looking good leaner and a bit bigger, strong shoulders @frackz

training on point but we need to get reps up low carbs I see is gtg

do you think i should still start the Reta? If yes .. what amount and how long?

 

[stevesmi]

Update pics little blared after dinner and as always if anything seem weird like smooth cause I’m a hairy chewbacka it’s cause I used AI to remove my tats.

@frackz Good job, man. I'm glad you got these pictures up. I'm hairy too, man. What can you do?

 

[frackz]

@frackz Good job, man. I'm glad you got these pictures up. I'm hairy too, man. What can you do?

lol it doesn’t bother me at all just pissed it can grow everywhere but I was bald by the time I was 37 . The one place I wanted it most lol

 

[ceo]

Update pics little blared after dinner and as always if anything seem weird like smooth cause I’m a hairy chewbacka it’s cause I used AI to remove my tats.

Bros, damn. You serious? You use AI to remove your tats? That's pretty impressive. The technology we have these days is amazing. @frackz

 

[stevesmi]

lol it doesn’t bother me at all just pissed it can grow everywhere but I was bald by the time I was 37 . The one place I wanted it most lol

its tough to see those cuts with hair though

 

[frackz]

@frackz Good job, man. I'm glad you got these pictures up. I'm hairy too, man. What can you do?

Yea man just on my phone you just draw over the tat and it disappears pretty sick… can use it to remove objects etc out of your photos too.

 

[ROIDDERS]

Update pics little blared after dinner and as always if anything seem weird like smooth cause I’m a hairy chewbacka it’s cause I used AI to remove my tats.

You can buy some clippers to clip off that hair. @frackz It will really help us see your abs and your chest development. Maybe something for you to do later on in this log.

 

[2Thick]

Update pics little blared after dinner and as always if anything seem weird like smooth cause I’m a hairy chewbacka it’s cause I used AI to remove my tats.

@frackz Good job posting up these pictures. I see a lot of potential in you. I think six months from now and a year from now you'll look back and be amazed at your progress.

 

[Ulter]

Update pics little blared after dinner and as always if anything seem weird like smooth cause I’m a hairy chewbacka it’s cause I used AI to remove my tats.

Good job getting these pictures up. I think that you can really dial things in and get some good results. I expect big things out of you over the next few months. You have great compounds at your disposal. @frackz

 

[stevesmi]

Yea man just on my phone you just draw over the tat and it disappears pretty sick… can use it to remove objects etc out of your photos too.

I spent a lot of money on laser hair removal, and it was mostly a waste of money

 

[frackz]

I spent a lot of money on laser hair removal, and it was mostly a waste of money

I never got to this point lol… I got my tats when I was fairly young around 16 so by the time laser come about apparently they gonna go over tattoos so I never bothered. Why was it a waste? Hair grew back?

 

[LevButlerov]

do you think i should still start the Reta? If yes .. what amount and how long?

you want to gain mass and use retatrutide right? @frackz

 

[frackz]

you want to gain mass and use retatrutide right? @frackz

Correct just want to loose some
Of the stubborn lower fat I have left and still gain mass.

Yesterday I did take 500mcg EOD to see what’s up.. other then some gas I was normal … ate all my Marcos to 220g protien today like normal.

 

[frackz]

Almost just to put confirm this is my current stack:

.75 ml trt dose of test c - every tuesday
1iu hgh eod
Also back on ghkcu 200mcg for next three weeks
And bpc157/tb500 500mcg for 9 more days

 

[LevButlerov]

Almost just to put confirm this is my current stack:

.75 ml trt dose of test c - every tuesday
1iu hgh eod
Also back on ghkcu 200mcg for next three weeks
And bpc157/tb500 500mcg for 9 more days

and how much you want to bump?

 

[frackz]

and how much you want to bump?

Sorry what do you mean bump. Only thing I’m adding is Reta if it’s appropriate.

 

[LevButlerov]

Sorry what do you mean bump. Only thing I’m adding is Reta if it’s appropriate.

yes how much retatrutide do you want to add in @frackz

 

[frackz]

yes how much retatrutide do you want to add in @frackz

I am thinking no more the 500mcg or Max 1mg per week broken up into to 500mcg shots. Thought maybe I try 500 for maybe 3-4 weeks and check back in and see how the smaller dose is going.

Or would that dose be negligible and I should start off at 1mg from the get go?

I believe everything I read the normal starting dose for trials was 2mg and then gradually went up but again lots of very larger folks vs myself. Hence my thought maybe it should be much smaller dose.

 

[stevesmi]

I never got to this point lol… I got my tats when I was fairly young around 16 so by the time laser come about apparently they gonna go over tattoos so I never bothered. Why was it a waste? Hair grew back?

I would say it slowed down hair in some spots and other spots where I never had hair before actually made it grow like around my neck and ears and parts of my arms. So it was a mixed experience, but definitely not worth the thousands and thousands I spent

 

[frackz]

I would say it slowed down hair in some spots and other spots where I never had hair before actually made it grow like around my neck and ears and parts of my arms. So it was a mixed experience, but definitely not worth the thousands and thousands I spent

So funny story my buddy just watched a YouTube
Clip on how to do it and he did it himself just like watching tv weekly least on the front his wife helped for his back… but he bought the machine from Costco online then return it a few months later….

 

[frackz]

I would say it slowed down hair in some spots and other spots where I never had hair before actually made it grow like around my neck and ears and parts of my arms. So it was a mixed experience, but definitely not worth the thousands and thousands I spent

@LevButlerov also been doing tea search on Anavar was thinking of adding 5-10mg sublingual pre workout for 6 weeks. 3x a eeek on compound lift days only.

Still reaching the lipids impact has me second guessing my
Lips are all normal but as an East Indian and just looking at my pops heart related items are just built into my benefits healthy or not.

Thoughts on this as well when you have time

 

[stevesmi]

@LevButlerov also been doing tea search on Anavar was thinking of adding 5-10mg sublingual pre workout for 6 weeks. 3x a eeek on compound lift days only.

Still reaching the lipids impact has me second guessing my
Lips are all normal but as an East Indian and just looking at my pops heart related items are just built into my benefits healthy or not.

Thoughts on this as well when you have time

The interesting thing about India is around the cities. People are dealing with heart related issues who are eating out and who have money but in rural areas people don’t have those issues who don’t have access to tons of food basically, it’s the same shit that is happening in North America and China. When people have access to all the food they want that’s what ends up happening.

 

[frackz]

The interesting thing about India is around the cities. People are dealing with heart related issues who are eating out and who have money but in rural areas people don’t have those issues who don’t have access to tons of food basically, it’s the same shit that is happening in North America and China. When people have access to all the food they want that’s what ends up happening.

genecitcs really does place a role.. Like my pops healthy guy, not over weight, nothing been in canada for over 50 years... eats good etc... He has had high BP and been on meds since he was 30.. and phyically , deit etc wise there was no reason for it.

Even myself born and raised in Canada, athletic all around, play sports growing up, always eaten clean post high school just the way i like to eat..

If you see my blood tests from when i was ... LDL \ HDL is great fine but cholestertal is always abnormal .. it has and always have been a few ticks higher. For example the threshold of high is anything above 5.20mmol/L .... I have been a consistent 5.61 ish since i was 14. so my tests always come up has Cholesteral abnormal or high.... annoying....

Just for fun i was like what can i do.. so i gave up alcohol and red meat for 1 year... did a test still the same. i eventually was like forget it.. it is what it is..

 

[stevesmi]

genecitcs really does place a role.. Like my pops healthy guy, not over weight, nothing been in canada for over 50 years... eats good etc... He has had high BP and been on meds since he was 30.. and phyically , deit etc wise there was no reason for it.

Even myself born and raised in Canada, athletic all around, play sports growing up, always eaten clean post high school just the way i like to eat..

If you see my blood tests from when i was ... LDL \ HDL is great fine but cholestertal is always abnormal .. it has and always have been a few ticks higher. For example the threshold of high is anything above 5.20mmol/L .... I have been a consistent 5.61 ish since i was 14. so my tests always come up has Cholesteral abnormal or high.... annoying....

Just for fun i was like what can i do.. so i gave up alcohol and red meat for 1 year... did a test still the same. i eventually was like forget it.. it is what it is..

yes genetics do play a role. certain ethnicities can consume dairy and some can't. some do well on high fat and some don't. some can tolerate this or that diet and some can't.

but in the end if you are put in a situation where you are consuming what you want, when you want. then you are simply going to retain more fat then you should. the growth of the middle class in India and china is a blessing as those countries are doing very well economically, allowing more people to eat out, order in, and eat big meals anytime they want. but its also a curse on obesity and diabetes

in north america everyday is your bday. want chocolate cake fo dessert? have a piece with your meal. want a pizza? order it in 2 seconds via your app.

 

[frackz]

yes genetics do play a role. certain ethnicities can consume dairy and some can't. some do well on high fat and some don't. some can tolerate this or that diet and some can't.

but in the end if you are put in a situation where you are consuming what you want, when you want. then you are simply going to retain more fat then you should. the growth of the middle class in India and china is a blessing as those countries are doing very well economically, allowing more people to eat out, order in, and eat big meals anytime they want. but its also a curse on obesity and diabetes

in north america everyday is your bday. want chocolate cake fo dessert? have a piece with your meal. want a pizza? order it in 2 seconds via your app.

"in north america everyday is your bday. want chocolate cake fo dessert? have a piece with your meal. want a pizza? order it in 2 seconds via your app."

Very well articulated. its true...

 

[LevButlerov]

@LevButlerov also been doing tea search on Anavar was thinking of adding 5-10mg sublingual pre workout for 6 weeks. 3x a eeek on compound lift days only.

Still reaching the lipids impact has me second guessing my
Lips are all normal but as an East Indian and just looking at my pops heart related items are just built into my benefits healthy or not.

Thoughts on this as well when you have time

hard to say you haven't been updating us much @frackz can you start more frequent food training updates? because anavar all pre workout

 

[frackz]

hard to say you haven't been updating us much @frackz can you start more frequent food training updates? because anavar all pre workout

Sounds good let me journal this entire week proper and we’ll circle back on the weekend. Also will get a full bloods panel and post and and then we can discuss in detail what maybe a good fit. Thanks @LevButlerov

 

[frackz]

Sunday Mar 15

Food Total: 212P, 135carbs, 65fat

Early Snack (57P, 29G carbs, 3g fat)
- carbino scoop \ 1 fair life protien shake -
- post work out - - whey isolate protien shake post work out

Breakfast: (43g protein, 75carbs, 27fat)
Lentil Soup
8 chicken wings roasted

Lunch (46g protein, 33g carbs, 4G fat)
Chicken Breast roasted 200G
high protein wrap

Dinner: (34g protein, 31 carbs, 16gfat)
100G Sirloin Steak
high protien wrap

Snacks
Protein SHake
SKinny pop popcorn 15grams

20 min walk for warm up
Cable Flys Chest - 3x15 50lbs side
Cable Lower chest Raises 3x20 35lbs side
bneched seated cable upper chest 2x20 - 60lbs 3x12 80lbs
Flat barbell bench press 3x20 155lbs
Seat Pec Desk three variations
- supinated grrip leaned forward - 3x15 - 130lbs
- stright thumbs up back flat mid chest 3x20 130lbs
- standing least back lower chest grip 3x20 130lbs
Single arm cable tricep extension 3 variations
- side extension 3x20 35lbs
- stright extension 3x20 35lbs
- overhead extension 3x20 35lbs
triagle bar tircep extension 3x20 - 80 lbs



Monday
1hr10min cardio - uphill walk
Ab Core Machines - 5x20 45lbs

Total for day: 227Protein, 108carbs, 62fat

Early Snack Snack:
Protein shake 30G protein, 5g carbs , 2g fat

Breakfast 45G protein, 34G carbs, 29G fat
6 chicken wings roasted skin removed
Cup of Bone broth
english muffin with 1 tablespoon almond butter

Lunch: 45G protein, 33g carbs, 4g fat
high protein wrap
200G chicken breast roasted

Dinner 34g protein 31 carbs 16fat
100g top sirloin steak
1 high protien wrap

Snacks 57G protein, 5g carbs 2g fat
whey isolate 1 scope
mid day protien shake kirkland

 

[ballin2504]

Update pics little blared after dinner and as always if anything seem weird like smooth cause I’m a hairy chewbacka it’s cause I used AI to remove my tats.

@frackz looking good man. Making some good progress

 

[LevButlerov]

Sounds good let me journal this entire week proper and we’ll circle back on the weekend. Also will get a full bloods panel and post and and then we can discuss in detail what maybe a good fit. Thanks @LevButlerov

awesome

 

[LevButlerov]

Sunday Mar 15

Food Total: 212P, 135carbs, 65fat

Early Snack (57P, 29G carbs, 3g fat)
- carbino scoop \ 1 fair life protien shake -
- post work out - - whey isolate protien shake post work out

Breakfast: (43g protein, 75carbs, 27fat)
Lentil Soup
8 chicken wings roasted

Lunch (46g protein, 33g carbs, 4G fat)
Chicken Breast roasted 200G
high protein wrap

Dinner: (34g protein, 31 carbs, 16gfat)
100G Sirloin Steak
high protien wrap

Snacks
Protein SHake
SKinny pop popcorn 15grams

20 min walk for warm up
Cable Flys Chest - 3x15 50lbs side
Cable Lower chest Raises 3x20 35lbs side
bneched seated cable upper chest 2x20 - 60lbs 3x12 80lbs
Flat barbell bench press 3x20 155lbs
Seat Pec Desk three variations
- supinated grrip leaned forward - 3x15 - 130lbs
- stright thumbs up back flat mid chest 3x20 130lbs
- standing least back lower chest grip 3x20 130lbs
Single arm cable tricep extension 3 variations
- side extension 3x20 35lbs
- stright extension 3x20 35lbs
- overhead extension 3x20 35lbs
triagle bar tircep extension 3x20 - 80 lbs



Monday
1hr10min cardio - uphill walk
Ab Core Machines - 5x20 45lbs

Total for day: 227Protein, 108carbs, 62fat

Early Snack Snack:
Protein shake 30G protein, 5g carbs , 2g fat

Breakfast 45G protein, 34G carbs, 29G fat
6 chicken wings roasted skin removed
Cup of Bone broth
english muffin with 1 tablespoon almond butter

Lunch: 45G protein, 33g carbs, 4g fat
high protein wrap
200G chicken breast roasted

Dinner 34g protein 31 carbs 16fat
100g top sirloin steak
1 high protien wrap

Snacks 57G protein, 5g carbs 2g fat
whey isolate 1 scope
mid day protien shake kirkland

do you have total macros?

 

[frackz]

do you have total macros?

For the day? If so it’s at the top of each day I am logging.

Example
Sunday. Food Total: 212P, 135carbs, 65fat
Monday: Total for day: 227Protein, 108carbs, 62fat
Tuesday(today)- 253P 150C 43Fat

 

[Tiger Salman Khan]

Sunday Mar 15

Food Total: 212P, 135carbs, 65fat

Early Snack (57P, 29G carbs, 3g fat)
- carbino scoop \ 1 fair life protien shake -
- post work out - - whey isolate protien shake post work out

Breakfast: (43g protein, 75carbs, 27fat)
Lentil Soup
8 chicken wings roasted

Lunch (46g protein, 33g carbs, 4G fat)
Chicken Breast roasted 200G
high protein wrap

Dinner: (34g protein, 31 carbs, 16gfat)
100G Sirloin Steak
high protien wrap

Snacks
Protein SHake
SKinny pop popcorn 15grams

20 min walk for warm up
Cable Flys Chest - 3x15 50lbs side
Cable Lower chest Raises 3x20 35lbs side
bneched seated cable upper chest 2x20 - 60lbs 3x12 80lbs
Flat barbell bench press 3x20 155lbs
Seat Pec Desk three variations
- supinated grrip leaned forward - 3x15 - 130lbs
- stright thumbs up back flat mid chest 3x20 130lbs
- standing least back lower chest grip 3x20 130lbs
Single arm cable tricep extension 3 variations
- side extension 3x20 35lbs
- stright extension 3x20 35lbs
- overhead extension 3x20 35lbs
triagle bar tircep extension 3x20 - 80 lbs



Monday
1hr10min cardio - uphill walk
Ab Core Machines - 5x20 45lbs

Total for day: 227Protein, 108carbs, 62fat

Early Snack Snack:
Protein shake 30G protein, 5g carbs , 2g fat

Breakfast 45G protein, 34G carbs, 29G fat
6 chicken wings roasted skin removed
Cup of Bone broth
english muffin with 1 tablespoon almond butter

Lunch: 45G protein, 33g carbs, 4g fat
high protein wrap
200G chicken breast roasted

Dinner 34g protein 31 carbs 16fat
100g top sirloin steak
1 high protien wrap

Snacks 57G protein, 5g carbs 2g fat
whey isolate 1 scope
mid day protien shake kirkland

@frackz volume looks amazing.....

 

[frackz]

Tuesday Marcos: 253P 150C 43Fat

Standing Barbell Shoulder Press - 3x20 75lbs 2x10 85lbs
dumbell squats 5 x 10 65lbs
dumble lunges 3x15 (22lbs per hand)
front delt cable raises 3x15 20lbs 2x10 25lbs
kneeling hamstring curls 2x20 50lbs 3x14 65lbs
seated leg press 3x12 210lbs
ab core machine 2x25 50 lbs 5x10 50 lbs
calf raises standing 3x20 115lbs

 

[LevButlerov]

For the day? If so it’s at the top of each day I am logging.

Example
Sunday. Food Total: 212P, 135carbs, 65fat
Monday: Total for day: 227Protein, 108carbs, 62fat
Tuesday(today)- 253P 150C 43Fat

yes i thought this too fairly low on carbs, i would get carbs to 200 to test and 20 more fats @frackz

 

[frackz]

yes i thought this too fairly low on carbs, i would get carbs to 200 to test and 20 more fats @frackz

Aye aye captain.
220 to 250p 200carbs 70fat
Incoming !

Don’t gotta tell me twice to eat more im a tubby on the inside lol

 

[LevButlerov]

Aye aye captain.
220 to 250p 200carbs 70fat
Incoming !

Don’t gotta tell me twice to eat more im a tubby on the inside lol

lets test it out

 

[frackz]

lets test it out

Wednesday 18th

1hr 20 Min cardio - up hill walk
Streches
ab roller extension 5x12 left right middle

Food Macros: 233Protein 203 Carbs 65Fat total CAL: 2282

Changes to supplement quantity to help with total fat goals.
changed
3xFish oil caps (1300MG) to 6X Caps per days
1xKrill Oil caps to 2x Caps per day

 

[frackz]

Supplement as stack update now with changes:

Vitamin C - 3 pills toal 3000MG
1 scope pyslium husk
Ashwaganda : 3600mg 1x daily
Glucosamine chonroin msm 3x daily
Vit d 3 x 6500iu total
Milk thistle 1x daily
Fish oil 1x daily
2 scoops bcaa daily
kirkland Probiotic - 1 Daily
Creatine mono - 20mg day
Kirtkland Multivitamin Men below 50 in age - 1 tab a day
liver HD support - 1 tab
Magniesum B 1 cap

Picked up recently on sale but not taking any of it yet.

Naka Platinum ENHANCED NAC
HD Muscle KIDNEYHD
Naka Platinum TUDCA
Naka Platinum BROMELAIN
HD Muscle CITRUS BERGAMOT
Naka Platinum ZINC 50
Naka Platinum MAGNESIUM BISGLYCINATE
Naka COLLAGEN bovine

 

[LevButlerov]

Wednesday 18th

1hr 20 Min cardio - up hill walk
Streches
ab roller extension 5x12 left right middle

Food Macros: 233Protein 203 Carbs 65Fat total CAL: 2282

Changes to supplement quantity to help with total fat goals.
changed
3xFish oil caps (1300MG) to 6X Caps per days
1xKrill Oil caps to 2x Caps per day

good fish oil bump

 

[LevButlerov]

Supplement as stack update now with changes:

Vitamin C - 3 pills toal 3000MG
1 scope pyslium husk
Ashwaganda : 3600mg 1x daily
Glucosamine chonroin msm 3x daily
Vit d 3 x 6500iu total
Milk thistle 1x daily
Fish oil 1x daily
2 scoops bcaa daily
kirkland Probiotic - 1 Daily
Creatine mono - 20mg day
Kirtkland Multivitamin Men below 50 in age - 1 tab a day
liver HD support - 1 tab
Magniesum B 1 cap

Picked up recently on sale but not taking any of it yet.

Naka Platinum ENHANCED NAC
HD Muscle KIDNEYHD
Naka Platinum TUDCA
Naka Platinum BROMELAIN
HD Muscle CITRUS BERGAMOT
Naka Platinum ZINC 50
Naka Platinum MAGNESIUM BISGLYCINATE
Naka COLLAGEN bovine

Big supplement stack! lets keep going

 

[frackz]

Wednesday march 19 Marcos
215Protien 212 Carbs 51FAT

20 min cardio walk up hill
Cable upper chest press with bench - 4 x 20 (80lbs)
Lower chest standing cable raises - 2x20 (30lbs)
cable pec flys 4x20 (60lbs)
barbell bench press 2x20 & 2x13 (135 and 155lbs)
tricep single arm cable side pulls, and kick backs 4x20 (30lbs)
tricep over head cable skull crushers - 3x20 (60lbs)
tricep triangle bar 3x20 (80lbs)
ab core chruches 3x25 (45lbs)
push ups 3x20 1x10 1x10

 

[LevButlerov]

Wednesday march 19 Marcos
215Protien 212 Carbs 51FAT

20 min cardio walk up hill
Cable upper chest press with bench - 4 x 20 (80lbs)
Lower chest standing cable raises - 2x20 (30lbs)
cable pec flys 4x20 (60lbs)
barbell bench press 2x20 & 2x13 (135 and 155lbs)
tricep single arm cable side pulls, and kick backs 4x20 (30lbs)
tricep over head cable skull crushers - 3x20 (60lbs)
tricep triangle bar 3x20 (80lbs)
ab core chruches 3x25 (45lbs)
push ups 3x20 1x10 1x10

good protein level lets push up the chest press 20 reps is good but 1 set of 6 as well @frackz

 

[stevesmi]

Wednesday march 19 Marcos
215Protien 212 Carbs 51FAT

20 min cardio walk up hill
Cable upper chest press with bench - 4 x 20 (80lbs)
Lower chest standing cable raises - 2x20 (30lbs)
cable pec flys 4x20 (60lbs)
barbell bench press 2x20 & 2x13 (135 and 155lbs)
tricep single arm cable side pulls, and kick backs 4x20 (30lbs)
tricep over head cable skull crushers - 3x20 (60lbs)
tricep triangle bar 3x20 (80lbs)
ab core chruches 3x25 (45lbs)
push ups 3x20 1x10 1x10

@frackz always a heck of a workout hitting those hills. i used to hit the hills at a park near my house. amazing cardio running those

 

[Mobster]

Hill walking and running is hard work

 

[Ulter]

Wednesday march 19 Marcos
215Protien 212 Carbs 51FAT

20 min cardio walk up hill
Cable upper chest press with bench - 4 x 20 (80lbs)
Lower chest standing cable raises - 2x20 (30lbs)
cable pec flys 4x20 (60lbs)
barbell bench press 2x20 & 2x13 (135 and 155lbs)
tricep single arm cable side pulls, and kick backs 4x20 (30lbs)
tricep over head cable skull crushers - 3x20 (60lbs)
tricep triangle bar 3x20 (80lbs)
ab core chruches 3x25 (45lbs)
push ups 3x20 1x10 1x10

I like the tricep training and I like that you're hitting the abs as well. It's important to hit that core. @frackz

 

[ceo]

Wednesday march 19 Marcos
215Protien 212 Carbs 51FAT

20 min cardio walk up hill
Cable upper chest press with bench - 4 x 20 (80lbs)
Lower chest standing cable raises - 2x20 (30lbs)
cable pec flys 4x20 (60lbs)
barbell bench press 2x20 & 2x13 (135 and 155lbs)
tricep single arm cable side pulls, and kick backs 4x20 (30lbs)
tricep over head cable skull crushers - 3x20 (60lbs)
tricep triangle bar 3x20 (80lbs)
ab core chruches 3x25 (45lbs)
push ups 3x20 1x10 1x10

Bros looking really nice on this. I like the cardio and I like the tricep training. @frackz Pushups are also looking good.

 

[ROIDDERS]

Wednesday march 19 Marcos
215Protien 212 Carbs 51FAT

20 min cardio walk up hill
Cable upper chest press with bench - 4 x 20 (80lbs)
Lower chest standing cable raises - 2x20 (30lbs)
cable pec flys 4x20 (60lbs)
barbell bench press 2x20 & 2x13 (135 and 155lbs)
tricep single arm cable side pulls, and kick backs 4x20 (30lbs)
tricep over head cable skull crushers - 3x20 (60lbs)
tricep triangle bar 3x20 (80lbs)
ab core chruches 3x25 (45lbs)
push ups 3x20 1x10 1x10

@frackz Super proud of you, boss. I like the workout you put together. Not only are you putting in some good weight training, but you're also hitting your cardio, which goes a long way. And I like how you finish up with some core training.

 

[2Thick]

Wednesday march 19 Marcos
215Protien 212 Carbs 51FAT

20 min cardio walk up hill
Cable upper chest press with bench - 4 x 20 (80lbs)
Lower chest standing cable raises - 2x20 (30lbs)
cable pec flys 4x20 (60lbs)
barbell bench press 2x20 & 2x13 (135 and 155lbs)
tricep single arm cable side pulls, and kick backs 4x20 (30lbs)
tricep over head cable skull crushers - 3x20 (60lbs)
tricep triangle bar 3x20 (80lbs)
ab core chruches 3x25 (45lbs)
push ups 3x20 1x10 1x10

Amazing work on this boss. Different exercises are important. I like the core crunches and I like the push-ups as well. @frackz

 

[frackz]

Friday Marcos 208 Protein 201 Carbs 51 FAT

30min up hill walk warm up
Standing barbell shoulder press 5x6 - 85lbs
Overhand grip barbell back rows 3x12 - 135lbs
Under hand grips barbell back rows 3x12 - 135lbs
Deadlift - second time doing this since my s1 herniation over a year ago. 5x10 135lbs
seating bicep curls 20x22lbs, 20x25lbs 12x30 lbs
Lat cable pull downs 2 x 15x135lbs. 2x12 - 145lbs 1x10 160lbs
Close grip cable pull downs - 3x15 145lbs
close grip pull ups 3x15
single arm lat cable pull downs - 3x15 80lbs
shoulder front raises 1x20x12.5lbs 1x20x15lbs 1x20x20lbs 1x13x22.5 lbs

 

[ballin2504]

Wednesday march 19 Marcos
215Protien 212 Carbs 51FAT

20 min cardio walk up hill
Cable upper chest press with bench - 4 x 20 (80lbs)
Lower chest standing cable raises - 2x20 (30lbs)
cable pec flys 4x20 (60lbs)
barbell bench press 2x20 & 2x13 (135 and 155lbs)
tricep single arm cable side pulls, and kick backs 4x20 (30lbs)
tricep over head cable skull crushers - 3x20 (60lbs)
tricep triangle bar 3x20 (80lbs)
ab core chruches 3x25 (45lbs)
push ups 3x20 1x10 1x10

@frackz great work man. Nice update with the training

 

[RoySimpson]

Wednesday march 19 Marcos
215Protien 212 Carbs 51FAT

20 min cardio walk up hill
Cable upper chest press with bench - 4 x 20 (80lbs)
Lower chest standing cable raises - 2x20 (30lbs)
cable pec flys 4x20 (60lbs)
barbell bench press 2x20 & 2x13 (135 and 155lbs)
tricep single arm cable side pulls, and kick backs 4x20 (30lbs)
tricep over head cable skull crushers - 3x20 (60lbs)
tricep triangle bar 3x20 (80lbs)
ab core chruches 3x25 (45lbs)
push ups 3x20 1x10 1x10

@frackz Smashed it bro! Stay on the grind!

 

[frackz]

From friday afternoon after i got my macros in i started a 24 hours fast leading into late this evening. Will break it with a carb \ protien shake as the only meal of the day.(30G carbs with 60G protien) I needed to fast to get my latest bloods so just made it into a fast day.

So went light in the gym today.
1hour cardio up hill walk
kneeling cable crunches
ab core wheel extensions

Will share bloods soon. I wanted to get a baseline again since its been around three months now on trt and 1iu hgh. The TRT clinics are good but they seem to focus more on getting free test to a range vs a balance of both test and e2 etc. So figure i get some numbers up here to make sure im good

 

[Tiger Salman Khan]

From friday afternoon after i got my macros in i started a 24 hours fast leading into late this evening. Will break it with a carb \ protien shake as the only meal of the day.(30G carbs with 60G protien) I needed to fast to get my latest bloods so just made it into a fast day.

So went light in the gym today.
1hour cardio up hill walk
kneeling cable crunches
ab core wheel extensions

Will share bloods soon. I wanted to get a baseline again since its been around three months now on trt and 1iu hgh. The TRT clinics are good but they seem to focus more on getting free test to a range vs a balance of both test and e2 etc. So figure i get some numbers up here to make sure im good

View attachment 202141
View attachment 202142

@frackz solid update....

 

[frackz]

Sunday:200P 201G Carbs 58Fat

Had to be somewhere early in the morning, so ended up doing a few extra sets of stuff to kill time so I could go stright from the gym vs going home first.
Will make sure tomorrow is a recovery day or just hit legs tomorrow

30min up hill wale warm up
Upper chest cable press - 4x12 80lbs per side
Upper chest dumbell press - 3x12 50lbs 3x10 60lbs
single arm upper chest dumbell press 4x12 - 45lbs
Cable delt side rasies raises 3x15 25lbs
standing shoulder press - 5x5 - 87lbs
front delt raises cable \ rope riases - 3x15 60lbs
cable bicep curles single arm extension behidn back - 15x35lbs
cable precher curcles single arm - 4x12 - 45lbs
Close grip pull ups weight with 25lbs dumbell - 5x6

 

[LevButlerov]

From friday afternoon after i got my macros in i started a 24 hours fast leading into late this evening. Will break it with a carb \ protien shake as the only meal of the day.(30G carbs with 60G protien) I needed to fast to get my latest bloods so just made it into a fast day.

So went light in the gym today.
1hour cardio up hill walk
kneeling cable crunches
ab core wheel extensions

Will share bloods soon. I wanted to get a baseline again since its been around three months now on trt and 1iu hgh. The TRT clinics are good but they seem to focus more on getting free test to a range vs a balance of both test and e2 etc. So figure i get some numbers up here to make sure im good

View attachment 202141
View attachment 202142

waiting on these

Sunday:200P 201G Carbs 58Fat

Had to be somewhere early in the morning, so ended up doing a few extra sets of stuff to kill time so I could go stright from the gym vs going home first.
Will make sure tomorrow is a recovery day or just hit legs tomorrow

30min up hill wale warm up
Upper chest cable press - 4x12 80lbs per side
Upper chest dumbell press - 3x12 50lbs 3x10 60lbs
single arm upper chest dumbell press 4x12 - 45lbs
Cable delt side rasies raises 3x15 25lbs
standing shoulder press - 5x5 - 87lbs
front delt raises cable \ rope riases - 3x15 60lbs
cable bicep curles single arm extension behidn back - 15x35lbs
cable precher curcles single arm - 4x12 - 45lbs
Close grip pull ups weight with 25lbs dumbell - 5x6

good level today but lets see how you do as you progress we need to add some 20 drops @frackz

 

[frackz]

waiting on these

good level today but lets see how you do as you progress we need to add some 20 drops @frackz

What’s a 20 drop?