Approved Log TRT and Lifestyle Training Journal

[Flash_is_Fast]

Im starting week 9.
- Weight is leveling out at 181 +/- 1lb.
- Major Lifts are still moving up slowly, but secondary are hit or miss
- Fat loss is hard to tell. Im not putting on fat. Side by side pics I'm leaner that 2 weeks ago i think...

So at this point, should I stay the course, or bump test up (@280/wk) bump up the var, drop the var (@8 weeks of 20mg/d), or some combination?

@LevButlerov @HarleyGuy ]
@BeMe

 

[HarleyGuy]

Im starting week 9.
- Weight is leveling out at 181 +/- 1lb.
- Major Lifts are still moving up slowly, but secondary are hit or miss
- Fat loss is hard to tell. Im not putting on fat. Side by side pics I'm leaner that 2 weeks ago i think...

So at this point, should I stay the course, or bump test up (@280/wk) bump up the var, drop the var (@8 weeks of 20mg/d), or some combination?

@LevButlerov @HarleyGuy ]
@BeMeView attachment 173593

So glad you posted this pic bro because you deserve to show your hard work! Looking great, lean and vascular!

My advice is if it ain't broke don't fix it you're looking great and program is going really well. Wouldn't be bad per se to increase now but lots of time for that too.

Post workout noticed veins in obliques and lower abs

I see them!!

Disregard, i think I did subq 3 days ago.

Ugh, I will never do subq again.

 

[Kopite67]

Im starting week 9.
- Weight is leveling out at 181 +/- 1lb.
- Major Lifts are still moving up slowly, but secondary are hit or miss
- Fat loss is hard to tell. Im not putting on fat. Side by side pics I'm leaner that 2 weeks ago i think...

So at this point, should I stay the course, or bump test up (@280/wk) bump up the var, drop the var (@8 weeks of 20mg/d), or some combination?

@LevButlerov @HarleyGuy ]
@BeMeView attachment 173593

Looking fabulous brother. My 2 cents, what you are doing is working, when you stall then consider bumping things. No need to rush things yet.

 

[LevButlerov]

Im starting week 9.
- Weight is leveling out at 181 +/- 1lb.
- Major Lifts are still moving up slowly, but secondary are hit or miss
- Fat loss is hard to tell. Im not putting on fat. Side by side pics I'm leaner that 2 weeks ago i think...

So at this point, should I stay the course, or bump test up (@280/wk) bump up the var, drop the var (@8 weeks of 20mg/d), or some combination?

@LevButlerov @HarleyGuy ]
@BeMeView attachment 173593

You're leaning out very nicely, way tighter than before @Flash_is_Fast

 

[LevButlerov]

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

lets start doing more pull ups can you get to 5 sets? @Flash_is_Fast and protein is good today

 

[BeMe]

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.

Yea they made BMX so cool. Back then I was into skating though.

Those dirt BMX races are really hardcore. Usually there's some massive table tops and guys eat shit sooooo bad on those BMX bikes when it all goes wrong.

How many bones did you break in your career? No one gets away unbroken lol

 

[BeMe]

Im starting week 9.
- Weight is leveling out at 181 +/- 1lb.
- Major Lifts are still moving up slowly, but secondary are hit or miss
- Fat loss is hard to tell. Im not putting on fat. Side by side pics I'm leaner that 2 weeks ago i think...

So at this point, should I stay the course, or bump test up (@280/wk) bump up the var, drop the var (@8 weeks of 20mg/d), or some combination?

@LevButlerov @HarleyGuy ]
@BeMeView attachment 173593

You're looking great! You're a big 181lbs.

The real question here is are you still progressing in your lifts?

Is your body composition still changing?

If yes to both I don't see why you'd need to change anything.

 

[Flash_is_Fast]

1/26 WK9
AM Fasted Cardio Zwift
1hr 538cals
Avg 155w/HR 112

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

Push Press
S1	105x10
S2	105x8
S3	105x7
Lateral Raise	3x15
S1	15x20
S2	20x15
S3	20x13
Bench Press
S1	135x8
S2	155x6
S3	155x8
S4	155x6,2,2
Close Grip DB incline Bench
S1	40x8
S2	35x12
S3	35x13
Arnold Press
S1	25x10
S2	20x11
S3	15x14
S4	10x17
Lateral Raise
S1	15x14
S2	12.5x17
S3	10x21
Push Ups
S1	20
S2	9
S3	11
S4	14
S5	8
Planks	3x1:30
S1	1:30
S2	1:30
S3	1:30

Nutrition
Cals 2519
P 246
C 218
F 70

Felt sluggish today. Long day and job change coming up (for the better). My drive has been lagging and if Im being honest Im dull and probably need some rest. But chasing results is driving me.

There is no way I could do intervals on the bike right now, so maybe a deload is in order. But then Ive got this week and next week to go hard before I statt the new role and thats going to be a full engagement situation until I have it dialed.

Chest and bench has always been a weak spot. Its fairly useless in the sports I do and as a result of neglect I suck at it. So going to prioritize that.
Goal: Bench 225x10 by end of year

 

[Flash_is_Fast]

So glad you posted this pic bro because you deserve to show your hard work! Looking great, lean and vascular!

My advice is if it ain't broke don't fix it you're looking great and program is going really well. Wouldn't be bad per se to increase now but lots of time for that too.


I see them!!



Ugh, I will never do subq again.

Thanks HG. Your engagement and well timed pushes are helping more than you know. I train alone in my garage, so having those little nudges - just appreciate them.

Looking fabulous brother. My 2 cents, what you are doing is working, when you stall then consider bumping things. No need to rush things yet.

Appreciate that. Gonna listen to the consesus and steady on!

You're leaning out very nicely, way tighter than before @Flash_is_Fast

Thanks - honestly appreciate the tips and guidance. Im about as lean as i was in my peak racing days. Maybe leaner (or its thin old man skin)

lets start doing more pull ups can you get to 5 sets? @Flash_is_Fast and protein is good today

Yep. Going to up it to 5 sets.

Yea they made BMX so cool. Back then I was into skating though.

Those dirt BMX races are really hardcore. Usually there's some massive table tops and guys eat shit sooooo bad on those BMX bikes when it all goes wrong.

How many bones did you break in your career? No one gets away unbroken lol

Yeah - i literly shouldnt be walking. Smasched C2 just befoe my 45th birthday. Guess I ran out of talent on the bmx bike. Broke something about once a year after turning pro. Actually got away with alot more than I should've.

When they did my hip replacement I was missing a ligament that holds the femur in place. Who knows what orher mystery injuries lie dormant. Hopefully none!

Gonna get me telling glory stories...

You're looking great! You're a big 181lbs.

The real question here is are you still progressing in your lifts?

Is your body composition still changing?

If yes to both I don't see why you'd need to change anything.

Im progressing on the things Im good at, squats, deads, thst bigger movements - except bench. Chest is struggle bus. Just getting to where my shoulders dont hurt till just before the next wlorkout. Some of that is just alignment because Ive atrophied so much doing XC and XC marathon. Ive been popping in the mornings, but everything is feeling better and better.

 

[HarleyGuy]

Thanks HG. Your engagement and well timed pushes are helping more than you know. I train alone in my garage, so having those little nudges - just appreciate them.

Bro I love your log and will have your back the whole way! I can see little tweaks and even some shoves you need because I KNOW you have the heart in you to blast some music and push further. I can feel it through the screen!

Yep. Going to up it to 5 sets.

I was just about to say this too... take the amount of pullup were doing, add 25% to that number then don't stop til you've done that many no matter how long it takes.

Planks too you can do 2 mins. I guarantee you can do 2 mins, try it!

Im progressing on the things Im good at, squats, deads, thst bigger movements - except bench. Chest is struggle bus.

This is the exact same for me. All my life my back has been gynormous and my chest has sucked, including bench. I find if you do dumbbell press on a flat bench and really get that far down stretch with high reps you'll really stress the muscle this way more than bench can. For us we may not ever be entering bench competitions but we can shred the pec muscle really nice with dumbbell press with good form and a deep stretch on the eccentric.

 

[Kopite67]

1/26 WK9
AM Fasted Cardio Zwift
1hr 538cals
Avg 155w/HR 112

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

Push Press
S1	105x10
S2	105x8
S3	105x7
Lateral Raise	3x15
S1	15x20
S2	20x15
S3	20x13
Bench Press
S1	135x8
S2	155x6
S3	155x8
S4	155x6,2,2
Close Grip DB incline Bench
S1	40x8
S2	35x12
S3	35x13
Arnold Press
S1	25x10
S2	20x11
S3	15x14
S4	10x17
Lateral Raise
S1	15x14
S2	12.5x17
S3	10x21
Push Ups
S1	20
S2	9
S3	11
S4	14
S5	8
Planks	3x1:30
S1	1:30
S2	1:30
S3	1:30

Nutrition
Cals 2519
P 246
C 218
F 70

Felt sluggish today. Long day and job change coming up (for the better). My drive has been lagging and if Im being honest Im dull and probably need some rest. But chasing results is driving me.

There is no way I could do intervals on the bike right now, so maybe a deload is in order. But then Ive got this week and next week to go hard before I statt the new role and thats going to be a full engagement situation until I have it dialed.

Chest and bench has always been a weak spot. Its fairly useless in the sports I do and as a result of neglect I suck at it. So going to prioritize that.
Goal: Bench 225x10 by end of year

Quality work today especially since it took a bit more effort because of the reduced feeling of motivation. It is these days where you really get your mind working, pushing you to complete "just on more Set or rep". Love the goal brother, positive you will get there due to your determination and drive to do so. Evo Family love your way

 

[rizzlekdizzle]

looking really good bro! Keep going!

 

[LevButlerov]

1/26 WK9
AM Fasted Cardio Zwift
1hr 538cals
Avg 155w/HR 112

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

Push Press
S1	105x10
S2	105x8
S3	105x7
Lateral Raise	3x15
S1	15x20
S2	20x15
S3	20x13
Bench Press
S1	135x8
S2	155x6
S3	155x8
S4	155x6,2,2
Close Grip DB incline Bench
S1	40x8
S2	35x12
S3	35x13
Arnold Press
S1	25x10
S2	20x11
S3	15x14
S4	10x17
Lateral Raise
S1	15x14
S2	12.5x17
S3	10x21
Push Ups
S1	20
S2	9
S3	11
S4	14
S5	8
Planks	3x1:30
S1	1:30
S2	1:30
S3	1:30

Nutrition
Cals 2519
P 246
C 218
F 70

Felt sluggish today. Long day and job change coming up (for the better). My drive has been lagging and if Im being honest Im dull and probably need some rest. But chasing results is driving me.

There is no way I could do intervals on the bike right now, so maybe a deload is in order. But then Ive got this week and next week to go hard before I statt the new role and thats going to be a full engagement situation until I have it dialed.

Chest and bench has always been a weak spot. Its fairly useless in the sports I do and as a result of neglect I suck at it. So going to prioritize that.
Goal: Bench 225x10 by end of year

push ups and planks you're building your core perfect @Flash_is_Fast

 

[BeMe]

1/26 WK9
AM Fasted Cardio Zwift
1hr 538cals
Avg 155w/HR 112

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

Push Press
S1	105x10
S2	105x8
S3	105x7
Lateral Raise	3x15
S1	15x20
S2	20x15
S3	20x13
Bench Press
S1	135x8
S2	155x6
S3	155x8
S4	155x6,2,2
Close Grip DB incline Bench
S1	40x8
S2	35x12
S3	35x13
Arnold Press
S1	25x10
S2	20x11
S3	15x14
S4	10x17
Lateral Raise
S1	15x14
S2	12.5x17
S3	10x21
Push Ups
S1	20
S2	9
S3	11
S4	14
S5	8
Planks	3x1:30
S1	1:30
S2	1:30
S3	1:30

Nutrition
Cals 2519
P 246
C 218
F 70

Felt sluggish today. Long day and job change coming up (for the better). My drive has been lagging and if Im being honest Im dull and probably need some rest. But chasing results is driving me.

There is no way I could do intervals on the bike right now, so maybe a deload is in order. But then Ive got this week and next week to go hard before I statt the new role and thats going to be a full engagement situation until I have it dialed.

Chest and bench has always been a weak spot. Its fairly useless in the sports I do and as a result of neglect I suck at it. So going to prioritize that.
Goal: Bench 225x10 by end of year

Normally I'd say you need a deload right away based on your description but I get needing to keep the pedal down til you start your new career. Maybe ease up on the cardio so you can save your energy for the weight training?

Sounds like you get plenty of cardio regardless, so missing out for a couple weeks won't hurt someone like you.

 

[BeMe]

Thanks HG. Your engagement and well timed pushes are helping more than you know. I train alone in my garage, so having those little nudges - just appreciate them.

Appreciate that. Gonna listen to the consesus and steady on!

Thanks - honestly appreciate the tips and guidance. Im about as lean as i was in my peak racing days. Maybe leaner (or its thin old man skin)

Yep. Going to up it to 5 sets.

Yeah - i literly shouldnt be walking. Smasched C2 just befoe my 45th birthday. Guess I ran out of talent on the bmx bike. Broke something about once a year after turning pro. Actually got away with alot more than I should've.

When they did my hip replacement I was missing a ligament that holds the femur in place. Who knows what orher mystery injuries lie dormant. Hopefully none!

Gonna get me telling glory stories...

Im progressing on the things Im good at, squats, deads, thst bigger movements - except bench. Chest is struggle bus. Just getting to where my shoulders dont hurt till just before the next wlorkout. Some of that is just alignment because Ive atrophied so much doing XC and XC marathon. Ive been popping in the mornings, but everything is feeling better and better.

No problem talking about the old glory days but at our age reliving them is a big no no lol. Not as spongey as we once were and recovery takes forever now

 

[Flash_is_Fast]

Normally I'd say you need a deload right away based on your description but I get needing to keep the pedal down til you start your new career. Maybe ease up on the cardio so you can save your energy for the weight training?

Sounds like you get plenty of cardio regardless, so missing out for a couple weeks won't hurt someone like you.

Need at least a little break. Bad sleep
Last night. Lower than normal drive, and did 2x 30m elliptical/10m row and my heart rate wouldn't come up.
So Skipping leg day today. See hall pass below

Going to see how i feel tomorrow and determine if Im pushing back to Thursday or not.

Either way I want to get one more push in before the new gig starts up.

 

[Kopite67]

Need at least a little break. Bad sleep
Last night. Lower than normal drive, and did 2x 30m elliptical/10m row and my heart rate wouldn't come up.
So Skipping leg day today. See hall pass below

View attachment 174429

Going to see how i feel tomorrow and determine if Im pushing back to Thursday or not.

Either way I want to get one more push in before the new gig starts up.

Those are serious cyclists legs bro

 

[BeMe]

Need at least a little break. Bad sleep
Last night. Lower than normal drive, and did 2x 30m elliptical/10m row and my heart rate wouldn't come up.
So Skipping leg day today. See hall pass below

View attachment 174429

Going to see how i feel tomorrow and determine if Im pushing back to Thursday or not.

Either way I want to get one more push in before the new gig starts up.

Bro you could skip leg days for years lol. Even if you lost some it would come back so quick.

I run an upper focus split cuz my legs grow to damn fast compared to the rest of my body from all my years playing hockey.

Give yourself a break and focus on the upper stuff. You can afford to take it easy on cardio and lower for sure

 

[LevButlerov]

Need at least a little break. Bad sleep
Last night. Lower than normal drive, and did 2x 30m elliptical/10m row and my heart rate wouldn't come up.
So Skipping leg day today. See hall pass below

View attachment 174429

Going to see how i feel tomorrow and determine if Im pushing back to Thursday or not.

Either way I want to get one more push in before the new gig starts up.

leg skipped but nice sweep on the quads

 

[Flash_is_Fast]

1/28 WK 9
AM Morning Fasted Cardio
30m Zwift Z1 (active recovery)
199 cals
Avg 114w/hr 101

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

Deadlift 1x5
W1	135x5
W2	185x5
W3	225x5
W4	275x4
S1	275x4
Pull Ups	5 sets
S1	8
S2	8
S3	7
S4	5, 2
S5	3, 3, 2
DB Row Single Arm	3x15
S1	40x13
S2	40x12
S3	40x12
Narrow T-Bar Row *SS standing toe raise	3x15
S1	75x15
S2	75x15
Bent Row (underhand)
S1	95x14
S2	95x13
Rear Delt Facing Inc Bench * SS Jump Rope	3x15
S1	12.5x10
S2	12.5x10
S3	12.5x13
BB Curl	3x12
S1	65x8
S2	65x8
S3	65x8

Nutrition
M1: 2eggs, 1c whites, greek yogurt, bagel, butter
M2 Tuna Sandwich
M3 Whey protein, granola bar
Pre-WO: Banana
Dinner: chicken, spanish rice

Cals 2631
P 262
C 213
F 66

Nothing notable. Felt recovered enough to put in some decent qualify work. Looking swole post workout. Muscle
Memory is nice. The Mrs says i look like i did on fina way back. i dont; I was over 200. She loves me .

 

[Kopite67]

1/28 WK 9
AM Morning Fasted Cardio
30m Zwift Z1 (active recovery)
199 cals
Avg 114w/hr 101

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

Deadlift 1x5
W1	135x5
W2	185x5
W3	225x5
W4	275x4
S1	275x4
Pull Ups	5 sets
S1	8
S2	8
S3	7
S4	5, 2
S5	3, 3, 2
DB Row Single Arm	3x15
S1	40x13
S2	40x12
S3	40x12
Narrow T-Bar Row *SS standing toe raise	3x15
S1	75x15
S2	75x15
Bent Row (underhand)
S1	95x14
S2	95x13
Rear Delt Facing Inc Bench * SS Jump Rope	3x15
S1	12.5x10
S2	12.5x10
S3	12.5x13
BB Curl	3x12
S1	65x8
S2	65x8
S3	65x8

Nutrition
M1: 2eggs, 1c whites, greek yogurt, bagel, butter
M2 Tuna Sandwich
M3 Whey protein, granola bar
Pre-WO: Banana
Dinner: chicken, spanish rice

Cals 2631
P 262
C 213
F 66

Nothing notable. Felt recovered enough to put in some decent qualify work. Looking swole post workout. Muscle
Memory is nice. The Mrs says i look like i did on fina way back. i dont; I was over 200. She loves me .

Great update brother. Love the anecdote on the Mrs

 

[BeMe]

1/28 WK 9
AM Morning Fasted Cardio
30m Zwift Z1 (active recovery)
199 cals
Avg 114w/hr 101

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

Deadlift 1x5
W1	135x5
W2	185x5
W3	225x5
W4	275x4
S1	275x4
Pull Ups	5 sets
S1	8
S2	8
S3	7
S4	5, 2
S5	3, 3, 2
DB Row Single Arm	3x15
S1	40x13
S2	40x12
S3	40x12
Narrow T-Bar Row *SS standing toe raise	3x15
S1	75x15
S2	75x15
Bent Row (underhand)
S1	95x14
S2	95x13
Rear Delt Facing Inc Bench * SS Jump Rope	3x15
S1	12.5x10
S2	12.5x10
S3	12.5x13
BB Curl	3x12
S1	65x8
S2	65x8
S3	65x8

Nutrition
M1: 2eggs, 1c whites, greek yogurt, bagel, butter
M2 Tuna Sandwich
M3 Whey protein, granola bar
Pre-WO: Banana
Dinner: chicken, spanish rice

Cals 2631
P 262
C 213
F 66

Nothing notable. Felt recovered enough to put in some decent qualify work. Looking swole post workout. Muscle
Memory is nice. The Mrs says i look like i did on fina way back. i dont; I was over 200. She loves me .

Its nice when I wives throw us a compliment like that. Means so much more.

Glad to see your feeling better. If you were able to manage a workout like that you must've have some decent gas in the tank today.

Just can't help yourself with the cardio eh. Rower and jump rope lol. You mad man

 

[Flash_is_Fast]

Great update brother. Love the anecdote on the Mrs

Thanks man, was catching up on your log. Love the goal setting and getting outside your comfort zone. Totally forgot some of the training I did for racing with chains and bands... brought back memories.

Its nice when I wives throw us a compliment like that. Means so much more.

Glad to see your feeling better. If you were able to manage a workout like that you must've have some decent gas in the tank today.

Just can't help yourself with the cardio eh. Rower and jump rope lol. You mad man

She's too good for me - thats for sure.

Recovery was iffy, but once I got some deads in I felt ok. I think the GH does a geezer good.

Im way too fat to not do morning cardio! I did take it real easy. HR was still elevated for the power output.

 

[LevButlerov]

1/28 WK 9
AM Morning Fasted Cardio
30m Zwift Z1 (active recovery)
199 cals
Avg 114w/hr 101

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

Deadlift 1x5
W1	135x5
W2	185x5
W3	225x5
W4	275x4
S1	275x4
Pull Ups	5 sets
S1	8
S2	8
S3	7
S4	5, 2
S5	3, 3, 2
DB Row Single Arm	3x15
S1	40x13
S2	40x12
S3	40x12
Narrow T-Bar Row *SS standing toe raise	3x15
S1	75x15
S2	75x15
Bent Row (underhand)
S1	95x14
S2	95x13
Rear Delt Facing Inc Bench * SS Jump Rope	3x15
S1	12.5x10
S2	12.5x10
S3	12.5x13
BB Curl	3x12
S1	65x8
S2	65x8
S3	65x8

Nutrition
M1: 2eggs, 1c whites, greek yogurt, bagel, butter
M2 Tuna Sandwich
M3 Whey protein, granola bar
Pre-WO: Banana
Dinner: chicken, spanish rice

Cals 2631
P 262
C 213
F 66

Nothing notable. Felt recovered enough to put in some decent qualify work. Looking swole post workout. Muscle
Memory is nice. The Mrs says i look like i did on fina way back. i dont; I was over 200. She loves me .

Fasted cardio with deads and pull ups, you're winning @Flash_is_Fast and you look like you on tren? get pics up

 

[Flash_is_Fast]

1/28 WK 9
AM fasted cardio - Zwift
1h 541 cals
Avg 157w/125 HR

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

30' Incline Bench
S1	165x8, 3
S2 drop	135x13, 85x11, 65x14
S3 drop	135x5, 85x11, 85x13
Ring Dips	BW failure
S1	7
S2	5
S3	6
DB Chest Flies
S1	35x12
S2	35x12
S3	35x12
Arnold Press	4x8
S1	30x8
S2	30x8
S3	30x6
S4	30x8
DB Lateral Raise	3x12+
S1	15x20
S2	15x18
S3	15x16
Push Ups	Failure
S1	18
S2	12
S3	10
Skull Crushers	3x12+
S1
S2
S3
Plank	3x 2:00
S1	Pushing to AM - had to grill dinner
S2
S3

Nutrition
Cals 2689
P 286
C 215
F 77

A little extra carbs to see if I could push the push workout.

Pre workout:
Banana
5g creatine
2.4g beta alanine
4g arginine

• think I like this mix. Good pump on chest. Actually had a quick thought about tearing it - but then remembered I'm unbreakable.

Bench was up quite a bit, and more reps. Also added 5lb to Arnold press. Hard to get the reps, but got most even if i struggled on last 2 sets.

Had to grill steak for the family so planks are tomorrow after cardio. Sacrifices.

 

[Flash_is_Fast]

Fasted cardio with deads and pull ups, you're winning @Flash_is_Fast and you look like you on tren? get pics up

My wife said I loom like that!

After training I definitely look fuller and you can see the old muscle inflating. But it's not the look I had on tren

 

[BeMe]

Thanks man, was catching up on your log. Love the goal setting and getting outside your comfort zone. Totally forgot some of the training I did for racing with chains and bands... brought back memories.

She's too good for me - thats for sure.

Recovery was iffy, but once I got some deads in I felt ok. I think the GH does a geezer good.

Im way too fat to not do morning cardio! I did take it real easy. HR was still elevated for the power output.

Yea GH is a game changer for us old dudes lol. I use a whoop strap and I was hitting record recovery numbers when I first added it. Anytime I cycle off and back on it hits really hard again. Does an old body good for sure.

Fat bro?? Give yourself a break. Your far from that. You got Cleary got great cardio. I bet your RHR is really low. If you wanted to peel down all you'd have to do is play with your diet a bit. You really wouldn't need to change anything else, so really you could peel down at will anytime you want.

 

[Kopite67]

1/28 WK 9
AM fasted cardio - Zwift
1h 541 cals
Avg 157w/125 HR

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

30' Incline Bench
S1	165x8, 3
S2 drop	135x13, 85x11, 65x14
S3 drop	135x5, 85x11, 85x13
Ring Dips	BW failure
S1	7
S2	5
S3	6
DB Chest Flies
S1	35x12
S2	35x12
S3	35x12
Arnold Press	4x8
S1	30x8
S2	30x8
S3	30x6
S4	30x8
DB Lateral Raise	3x12+
S1	15x20
S2	15x18
S3	15x16
Push Ups	Failure
S1	18
S2	12
S3	10
Skull Crushers	3x12+
S1
S2
S3
Plank	3x 2:00
S1	Pushing to AM - had to grill dinner
S2
S3

Nutrition
Cals 2689
P 286
C 215
F 77

A little extra carbs to see if I could push the push workout.

Pre workout:
Banana
5g creatine
2.4g beta alanine
4g arginine

• think I like this mix. Good pump on chest. Actually had a quick thought about tearing it - but then remembered I'm unbreakable.

Bench was up quite a bit, and more reps. Also added 5lb to Arnold press. Hard to get the reps, but got most even if i struggled on last 2 sets.

Had to grill steak for the family so planks are tomorrow after cardio. Sacrifices.

The sacrifices we make for family *sigh*
Great update again brother

 

[HarleyGuy]

Need at least a little break. Bad sleep
Last night. Lower than normal drive, and did 2x 30m elliptical/10m row and my heart rate wouldn't come up.
So Skipping leg day today. See hall pass below

View attachment 174429

Going to see how i feel tomorrow and determine if Im pushing back to Thursday or not.

Either way I want to get one more push in before the new gig starts up.

Great leg sweep considering your activity level bro.

so planks are tomorrow after cardio.

And I want one set of 2mins. You know you can do it!

 

[LevButlerov]

My wife said I loom like that!

After training I definitely look fuller and you can see the old muscle inflating. But it's not the look I had on tren

waiting on the look pics come on

 

[LevButlerov]

1/28 WK 9
AM fasted cardio - Zwift
1h 541 cals
Avg 157w/125 HR

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

30' Incline Bench
S1	165x8, 3
S2 drop	135x13, 85x11, 65x14
S3 drop	135x5, 85x11, 85x13
Ring Dips	BW failure
S1	7
S2	5
S3	6
DB Chest Flies
S1	35x12
S2	35x12
S3	35x12
Arnold Press	4x8
S1	30x8
S2	30x8
S3	30x6
S4	30x8
DB Lateral Raise	3x12+
S1	15x20
S2	15x18
S3	15x16
Push Ups	Failure
S1	18
S2	12
S3	10
Skull Crushers	3x12+
S1
S2
S3
Plank	3x 2:00
S1	Pushing to AM - had to grill dinner
S2
S3

Nutrition
Cals 2689
P 286
C 215
F 77

A little extra carbs to see if I could push the push workout.

Pre workout:
Banana
5g creatine
2.4g beta alanine
4g arginine

• think I like this mix. Good pump on chest. Actually had a quick thought about tearing it - but then remembered I'm unbreakable.

Bench was up quite a bit, and more reps. Also added 5lb to Arnold press. Hard to get the reps, but got most even if i struggled on last 2 sets.

Had to grill steak for the family so planks are tomorrow after cardio. Sacrifices.

did you have pain with skull crushers? @Flash_is_Fast

can we boost your creatine to 10 grams ?

 

[HarleyGuy]

can we boost your creatine to 10 grams ?

I thought the same, maybe even 20g.

On 08Jan you were doing these planks:

9: Plank
Set 1: 1m
Set 2: 1m
Set 3: 1m

You've upped it to 1:30 now I know you can do 2mins too, just watch.

Have we got those pushups to 50 yet? Warm stretch chest and first set dive right into it and pump out 50, I know you can do it it's just a matter of time.

 

[LevButlerov]

I thought the same, maybe even 20g.

exactly! @HarleyGuy

 

[Flash_is_Fast]

2/1 WK 9

Squat	Warm ups, vibe sets/reps
S1	225x8
S2	245x5
S3	245x5
S4	245x5
RDL	4x8
S1	135x8
S2	185x8
S3	185x8
S4	185x
Standing To Raise (SS above)
S1	15x15
S2	15x15
S3	15x15
Hip Thruster	3x15
S1	95x10
S2	95x10
S3	95x10

Nutrition:
Cals 2149
P 221
C 142
F 75

 

[Flash_is_Fast]

waiting on the look pics come on

I liok basically the same, just the pump illusion and some veins.

did you have pain with skull crushers? @Flash_is_Fast

can we boost your creatine to 10 grams ?

Yes.

I thought the same, maybe even 20g.

On 08Jan you were doing these planks:

You've upped it to 1:30 now I know you can do 2mins too, just watch.

Have we got those pushups to 50 yet? Warm stretch chest and first set dive right into it and pump out 50, I know you can do it it's just a matter of time.

Ill move the planks up to 2:00. Last set will tell the story for sure.

Push ups I'll test as well. Tomorrow's push day, so it'll be good. 50 is definitely still a stretch but I should be able to beat the last effort!

I was pretty fatigued over the weekend. Pushed leg day to today and dreaded it all day. Slept a bunch during the day and struggled with being in a bad mood. All good. I'll get back on track.

 

[HarleyGuy]

Push ups I'll test as well. Tomorrow's push day, so it'll be good. 50 is definitely still a stretch but I should be able to beat the last effort!

Yes let's do that. Stretch pecs to start. And start fresh and see how many you can pump out, don't be afraid to go fast as long as form is good.
If you can hit 35 then start slowing down it's ok to pause and recoup, then then 5 more to 40, pause a while, 5 more and so on to 50. It took me a while but I'm at 70 now for sets and I leave RIR so sets can always be over 50. Not sure how many I could pump out in one go in one set but now you're making me wanna try.

For planks just make sure your first set is to 2mins. I want you to know you can do 2mins because once you know then 2mins will be your standard. I'm almost 100% sure you can do it.

 

[LevButlerov]

I liok basically the same, just the pump illusion and some veins.

always would help with the update

 

[LevButlerov]

2/1 WK 9

Squat	Warm ups, vibe sets/reps
S1	225x8
S2	245x5
S3	245x5
S4	245x5
RDL	4x8
S1	135x8
S2	185x8
S3	185x8
S4	185x
Standing To Raise (SS above)
S1	15x15
S2	15x15
S3	15x15
Hip Thruster	3x15
S1	95x10
S2	95x10
S3	95x10

Nutrition:
Cals 2149
P 221
C 142
F 75

squats killed 245 really good!

 

[Flash_is_Fast]

2/2 WK9
AM Weight: 181.5

AM Fasted Cardio
Zwift 1hr 10sprints last 20min (1 e2m)
487 cals

Feeling pretty low drive and its been consistent. Want to sleep all day, drive & motivation are really low, avg power on the bike is 77% of typical for Z2 RPE. Also noted a lot of my lifts are pretty similar to what they were when I started logging (squat and DL are progressing ok though).

Sleep has been pretty bad. Waking up early, like 4am, wide awake. Hunger has been growing.

Today was supposed to be push. Ate extra carbs for it. Well, decided to not too. Rest day. Will re-asses in AM, but hopefully a good night of sleep gets me back on track.

Nutrition:
M1: eggs, egg whites, salsa, toast w/ butter
M2: quest bar, greek yogurt
M3: Turkey sandwich
M4: whey protein, 1/4c oats, bagel w/ butter
M5: grilled chicken, salad, Italian dressing

Cals 2768
P 263
C 244
F 85

 

[Kopite67]

2/2 WK9
AM Weight: 181.5

AM Fasted Cardio
Zwift 1hr 10sprints last 20min (1 e2m)
487 cals

Feeling pretty low drive and its been consistent. Want to sleep all day, drive & motivation are really low, avg power on the bike is 77% of typical for Z2 RPE. Also noted a lot of my lifts are pretty similar to what they were when I started logging (squat and DL are progressing ok though).

Sleep has been pretty bad. Waking up early, like 4am, wide awake. Hunger has been growing.

Today was supposed to be push. Ate extra carbs for it. Well, decided to not too. Rest day. Will re-asses in AM, but hopefully a good night of sleep gets me back on track.

Nutrition:
M1: eggs, egg whites, salsa, toast w/ butter
M2: quest bar, greek yogurt
M3: Turkey sandwich
M4: whey protein, 1/4c oats, bagel w/ butter
M5: grilled chicken, salad, Italian dressing

Cals 2768
P 263
C 244
F 85

View attachment 177701

Good idea taking a day brother. This low ebb has been a bit consistent. @LevButlerov @Allupfromhere @HarleyGuy @Alice_In_Ironland thoughts, ideas?

 

[Alice_In_Ironland]

Good idea taking a day brother. This low ebb has been a bit consistent. @LevButlerov @Allupfromhere @HarleyGuy @Alice_In_Ironland thoughts, ideas?

Possible training de-load week (reduction in cardio and training volume) if an additional rest day and carbs weren’t enough to wash off some of the fatigue, improve mood, and restore training progression? Also would probably consider adjusting macros as well - to have higher carb intake and less fat on training days if possible

 

[HarleyGuy]

2/2 WK9
AM Weight: 181.5

AM Fasted Cardio
Zwift 1hr 10sprints last 20min (1 e2m)
487 cals

Feeling pretty low drive and its been consistent. Want to sleep all day, drive & motivation are really low, avg power on the bike is 77% of typical for Z2 RPE. Also noted a lot of my lifts are pretty similar to what they were when I started logging (squat and DL are progressing ok though).

Sleep has been pretty bad. Waking up early, like 4am, wide awake. Hunger has been growing.

Today was supposed to be push. Ate extra carbs for it. Well, decided to not too. Rest day. Will re-asses in AM, but hopefully a good night of sleep gets me back on track.

Nutrition:
M1: eggs, egg whites, salsa, toast w/ butter
M2: quest bar, greek yogurt
M3: Turkey sandwich
M4: whey protein, 1/4c oats, bagel w/ butter
M5: grilled chicken, salad, Italian dressing

Cals 2768
P 263
C 244
F 85

View attachment 177701

Good idea taking a day brother. This low ebb has been a bit consistent. @LevButlerov @Allupfromhere @HarleyGuy @Alice_In_Ironland thoughts, ideas?

Possible training de-load week (reduction in cardio and training volume) if an additional rest day and carbs weren’t enough to wash off some of the fatigue, improve mood, and restore training progression? Also would probably consider adjusting macros as well - to have higher carb intake and less fat on training days if possible

This is all great advice and well said I think it's catching up with you and some rest days (back to back) might be in store. You might also be fighting something off in the background. I bet if you get bloods your neutrophils, lymphocytes and CRP may be elevated.

 

[Allupfromhere]

Good idea taking a day brother. This low ebb has been a bit consistent. @LevButlerov @Allupfromhere @HarleyGuy @Alice_In_Ironland thoughts, ideas?

Fatigue is building.

Need to look toward the 3 main factors.

Sleep.
Nutrition
Output.

Sleep is always the first metric i would assess.

Then depending on what my goals are, what phase im in would determine what metric i look to correct next.

In a fat loss phase i would assess output first and adjust. Only after correcting sleep.

In a growth phase i would assess Nutrition first and adjust only after correcting sleep.

 

[LevButlerov]

2/2 WK9
AM Weight: 181.5

AM Fasted Cardio
Zwift 1hr 10sprints last 20min (1 e2m)
487 cals

Feeling pretty low drive and its been consistent. Want to sleep all day, drive & motivation are really low, avg power on the bike is 77% of typical for Z2 RPE. Also noted a lot of my lifts are pretty similar to what they were when I started logging (squat and DL are progressing ok though).

Sleep has been pretty bad. Waking up early, like 4am, wide awake. Hunger has been growing.

Today was supposed to be push. Ate extra carbs for it. Well, decided to not too. Rest day. Will re-asses in AM, but hopefully a good night of sleep gets me back on track.

Nutrition:
M1: eggs, egg whites, salsa, toast w/ butter
M2: quest bar, greek yogurt
M3: Turkey sandwich
M4: whey protein, 1/4c oats, bagel w/ butter
M5: grilled chicken, salad, Italian dressing

Cals 2768
P 263
C 244
F 85

View attachment 177701

You're not eating enough imo @Flash_is_Fast 1 hr with springs will wear you out
how about 1 week deload on cardio?

 

[Flash_is_Fast]

Good idea taking a day brother. This low ebb has been a bit consistent. @LevButlerov @Allupfromhere @HarleyGuy @Alice_In_Ironland thoughts, ideas?

Thanks for tagging in the support! The feedback is excellent.

Possible training de-load week (reduction in cardio and training volume) if an additional rest day and carbs weren’t enough to wash off some of the fatigue, improve mood, and restore training progression? Also would probably consider adjusting macros as well - to have higher carb intake and less fat on training days if possible

Good advice. Will implement some of both.

This is all great advice and well said I think it's catching up with you and some rest days (back to back) might be in store. You might also be fighting something off in the background. I bet if you get bloods your neutrophils, lymphocytes and CRP may be elevated.

Could be. I do have some extra stress; Changing jobs has been stressful as well. I love my current job, but moving up in career with a jump in income. Start next week.

Fatigue is building.

Need to look toward the 3 main factors.

Sleep.
Nutrition
Output.

Sleep is always the first metric i would assess.

Then depending on what my goals are, what phase im in would determine what metric i look to correct next.

In a fat loss phase i would assess output first and adjust. Only after correcting sleep.

In a growth phase i would assess Nutrition first and adjust only after correcting sleep.

Impressed at your methodical process! In my mind your becoming the Aristotle of the board; logical, insightful, and very refined and developed approach. I saved your post on @rizzlekdizzle cycle design.

Sleep has been bad. i need to figure that out. I think its the combination of career stress, dieting, and a jump in training volume after surgery.

You're not eating enough imo @Flash_is_Fast 1 hr with springs will wear you out
how about 1 week deload on cardio?

i'll up calories a bit and go easier on cardio. For the record, the cardio Ive been doing is the easiest Ive ever done in my life.

Appreciate the feedback from everyone.

Changes to implemement:
1) figure out sleep, and do better. Use sleep quality as a measure of energy state. Cant sleep, ease up a bit.

2) Slightly increase cals on training days by increasing carbs while lowering fat. I'll monitor progress for a couple of weeks and then re-adjust

3) Deload training if not better by Friday.

 

[Kopite67]

Thanks for tagging in the support! The feedback is excellent.

Good advice. Will implement some of both.

Could be. I do have some extra stress; Changing jobs has been stressful as well. I love my current job, but moving up in career with a jump in income. Start next week.

Impressed at your methodical process! In my mind your becoming the Aristotle of the board; logical, insightful, and very refined and developed approach. I saved your post on @rizzlekdizzle cycle design.

Sleep has been bad. i need to figure that out. I think its the combination of career stress, dieting, and a jump in training volume after surgery.

i'll up calories a bit and go easier on cardio. For the record, the cardio Ive been doing is the easiest Ive ever done in my life.

Appreciate the feedback from everyone.

Changes to implemement:
1) figure out sleep, and do better. Use sleep quality as a measure of energy state. Cant sleep, ease up a bit.

2) Slightly increase cals on training days by increasing carbs while lowering fat. I'll monitor progress for a couple of weeks and then re-adjust

3) Deload training if not better by Friday.

That is what is so awesome about the Evo Family brother. We are here for you

 

[LevButlerov]

Im starting week 9.
- Weight is leveling out at 181 +/- 1lb.
- Major Lifts are still moving up slowly, but secondary are hit or miss
- Fat loss is hard to tell. Im not putting on fat. Side by side pics I'm leaner that 2 weeks ago i think...

So at this point, should I stay the course, or bump test up (@280/wk) bump up the var, drop the var (@8 weeks of 20mg/d), or some combination?

@LevButlerov @HarleyGuy ]
@BeMeView attachment 173593

you're looking really good lean and tight i would bump the text and keep on anavar until week 10
your bloods are fine?

 

[stevesmi]

Im starting week 9.
- Weight is leveling out at 181 +/- 1lb.
- Major Lifts are still moving up slowly, but secondary are hit or miss
- Fat loss is hard to tell. Im not putting on fat. Side by side pics I'm leaner that 2 weeks ago i think...

So at this point, should I stay the course, or bump test up (@280/wk) bump up the var, drop the var (@8 weeks of 20mg/d), or some combination?

@LevButlerov @HarleyGuy ]
@BeMeView attachment 173593

@Flash_is_Fast this is looking really good, man. You're looking shredded in the picture. Keep up the good work. Let's see you continue this pace.

 

[Flash_is_Fast]

That is what is so awesome about the Evo Family brother. We are here for you

Appreciate it! Hopefully I can reciprocate as I get more knowledge to share or know something that can be helpful!

you're looking really good lean and tight i would bump the text and keep on anavar until week 10
your bloods are fine?

Thanks Lev. Im a little surprised how well things have gone. Didn't think Id be here 3 months ago!

Will get Bloods this week.

Test to 350 or 400?

@Flash_is_Fast this is looking really good, man. You're looking shredded in the picture. Keep up the good work. Let's see you continue this pace.

Thanks Steve! I intend to keep it going and see what we can pull off!

 

[stevesmi]

Thanks Steve! I intend to keep it going and see what we can pull off!

Oh you will definitely do it no worries.

 

[LevButlerov]

Thanks Lev. Im a little surprised how well things have gone. Didn't think Id be here 3 months ago!

Will get Bloods this week.

Test to 350 or 400?

lets decide on test after bloods but 350 a good start

 

[Flash_is_Fast]

2/3 WK9
Last night I added a quest bar, a bagel and greek yogurt in addition to what I logged. Reta isnt hittjng quite as hard. Probably a good thing for now.

Got really good sleep last night (thanks Mrs Flash - the royal treatment is better than I deserve).

Started feeling good about half way through the day, so decided to give training a shot.

Workout started good enough, but a shoulder issue popped up on the right shoulder, felt unstable. Pushed up weight on push press to 135. It didn't feel that heavy but instability put the brakes on pushing.

The extra carbs brought back instant strength. All lifts were up.

Skipped some sets, could feel a mental fatigue as i progressed and decided not to push too hard.

@HarleyGuy did a little extra on Plank at the end of the workout, but only 2 sets today. Let me know what you think!


AM Cardio active recovery/lowest effort
15m Elliotical/5m Rower
~200cals

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

Push Press
S1	135x3
S2	135x2 (shoulder pinchin) WTF! Not too heavy just loose shoulder...
S3
S4
Lateral Raise	2x15
S1	20x15
S2	20x15
Bench Press	Warm up sets
S1	185x3
S2	155x8
S3	155x6
S4
Close Grip DB incline Bench
S1	40x8
S2	40x10
S3
Arnold Press
S1	25x10
S2	25x10
S3	25x10
S4
Lateral Raise
S1	15x18
S2	15x16
Push Ups
S1	33 (same left shoulder looseness)
S2	19
S3	14
S4	11
S5	12
Planks	3x2:00
S1	3:00
S2	2:00
S3

Nutrition:

M1: 50g whey protein, 5g creatine, banana oatmeal (1/2cup oats,2tbspn PBfit, 1/2banana, 1tbspn honey)
M2: Coffee, quest bar
M3: 6oz Turkey sandwich w/ dijon mustard , daves non gmo bread
M4: Oikos Pro greek yogurt, daves blueberry bagel dry, 5g creatine
M5: Chili (90% organic beef, chili powder, kidney beans) w/ low fat cottage cheese.
M6: 50g whey protein, 1/2cup oats, 5g Creatine

Cals 2620
P 286
C 256
F 60

 

[Kopite67]

2/3 WK9
Last night I added a quest bar, a bagel and greek yogurt in addition to what I logged. Reta isnt hittjng quite as hard. Probably a good thing for now.

Got really good sleep last night (thanks Mrs Flash - the royal treatment is better than I deserve).

Started feeling good about half way through the day, so decided to give training a shot.

Workout started good enough, but a shoulder issue popped up on the right shoulder, felt unstable. Pushed up weight on push press to 135. It didn't feel that heavy but instability put the brakes on pushing.

The extra carbs brought back instant strength. All lifts were up.

Skipped some sets, could feel a mental fatigue as i progressed and decided not to push too hard.

@HarleyGuy did a little extra on Plank at the end of the workout, but only 2 sets today. Let me know what you think!


AM Cardio active recovery/lowest effort
15m Elliotical/5m Rower
~200cals

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

Push Press
S1	135x3
S2	135x2 (shoulder pinchin) WTF! Not too heavy just loose shoulder...
S3
S4
Lateral Raise	2x15
S1	20x15
S2	20x15
Bench Press	Warm up sets
S1	185x3
S2	155x8
S3	155x6
S4
Close Grip DB incline Bench
S1	40x8
S2	40x10
S3
Arnold Press
S1	25x10
S2	25x10
S3	25x10
S4
Lateral Raise
S1	15x18
S2	15x16
Push Ups
S1	33 (same left shoulder looseness)
S2	19
S3	14
S4	11
S5	12
Planks	3x2:00
S1	3:00
S2	2:00
S3

Nutrition:

M1: 50g whey protein, 5g creatine, banana oatmeal (1/2cup oats,2tbspn PBfit, 1/2banana, 1tbspn honey)
M2: Coffee, quest bar
M3: 6oz Turkey sandwich w/ dijon mustard , daves non gmo bread
M4: Oikos Pro greek yogurt, daves blueberry bagel dry, 5g creatine
M5: Chili (90% organic beef, chili powder, kidney beans) w/ low fat cottage cheese.
M6: 50g whey protein, 1/2cup oats, 5g Creatine

Cals 2620
P 286
C 256
F 60

Great update bro. Did you do the other press movements before or after push press?

 

[HarleyGuy]

The extra carbs brought back instant strength. All lifts were up.

Awesome! No reason not to stay there... I used to be anti-carb and @LevButlerov converted me

thanks Mrs Flash - the royal treatment is better than I deserve

I won't ask you to elaborate hahaha

Reta isnt hittjng quite as hard

It won't. Sema is the more insta appetite killer... Reta's appetite suppression kicks in at saturation give it time and hold the line for now.

Push Ups

YES!! The first set is what matters. Great work. The other sets are just going to get your next first set above 40. Give yourself a lot of recovery before going again. Next first set will be 40 if you're fresh.

Planks

Huge win! 2 sets with the first being 3mins and second being 2mins I like better than 3 sets of 2mins so I wouldn't give yourself a big red X on this. This is a win! You'll condition your core and lower back really well by pushing that 3min plank in. EXCELLENT work I knew it bro!

3:00

Bam!!!

2:00

And to think you used to do 1:30x3.... that would be too easy now.

Cals 2620
P 286
C 256
F 60

Good stuff!

 

[LevButlerov]

2/3 WK9
Last night I added a quest bar, a bagel and greek yogurt in addition to what I logged. Reta isnt hittjng quite as hard. Probably a good thing for now.

Got really good sleep last night (thanks Mrs Flash - the royal treatment is better than I deserve).

Started feeling good about half way through the day, so decided to give training a shot.

Workout started good enough, but a shoulder issue popped up on the right shoulder, felt unstable. Pushed up weight on push press to 135. It didn't feel that heavy but instability put the brakes on pushing.

The extra carbs brought back instant strength. All lifts were up.

Skipped some sets, could feel a mental fatigue as i progressed and decided not to push too hard.

@HarleyGuy did a little extra on Plank at the end of the workout, but only 2 sets today. Let me know what you think!


AM Cardio active recovery/lowest effort
15m Elliotical/5m Rower
~200cals

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

Push Press
S1	135x3
S2	135x2 (shoulder pinchin) WTF! Not too heavy just loose shoulder...
S3
S4
Lateral Raise	2x15
S1	20x15
S2	20x15
Bench Press	Warm up sets
S1	185x3
S2	155x8
S3	155x6
S4
Close Grip DB incline Bench
S1	40x8
S2	40x10
S3
Arnold Press
S1	25x10
S2	25x10
S3	25x10
S4
Lateral Raise
S1	15x18
S2	15x16
Push Ups
S1	33 (same left shoulder looseness)
S2	19
S3	14
S4	11
S5	12
Planks	3x2:00
S1	3:00
S2	2:00
S3

Nutrition:

M1: 50g whey protein, 5g creatine, banana oatmeal (1/2cup oats,2tbspn PBfit, 1/2banana, 1tbspn honey)
M2: Coffee, quest bar
M3: 6oz Turkey sandwich w/ dijon mustard , daves non gmo bread
M4: Oikos Pro greek yogurt, daves blueberry bagel dry, 5g creatine
M5: Chili (90% organic beef, chili powder, kidney beans) w/ low fat cottage cheese.
M6: 50g whey protein, 1/2cup oats, 5g Creatine

Cals 2620
P 286
C 256
F 60

I like extra planks push it!

 

[Mobster]

Could be. I do have some extra stress; Changing jobs has been stressful as well. I love my current job, but moving up in career with a jump in income. Start next week.

People vastly underestimate the impact some life stressors can have on hormonal responses

 

[ceo]

Im starting week 9.
- Weight is leveling out at 181 +/- 1lb.
- Major Lifts are still moving up slowly, but secondary are hit or miss
- Fat loss is hard to tell. Im not putting on fat. Side by side pics I'm leaner that 2 weeks ago i think...

So at this point, should I stay the course, or bump test up (@280/wk) bump up the var, drop the var (@8 weeks of 20mg/d), or some combination?

@LevButlerov @HarleyGuy ]
@BeMeView attachment 173593

Bros, you looking nice and thin. I like the abs around your stomach and the vascularity looking on point. Just shave up next time. We want to see it. @Flash_is_Fast

 

[Ulter]

Could be. I do have some extra stress; Changing jobs has been stressful as well. I love my current job, but moving up in career with a jump in income. Start next week.

People vastly underestimate the impact some life stressors can have on hormonal responses

I agree. I'm definitely still not over my experience.

 

[ROIDDERS]

Im starting week 9.
- Weight is leveling out at 181 +/- 1lb.
- Major Lifts are still moving up slowly, but secondary are hit or miss
- Fat loss is hard to tell. Im not putting on fat. Side by side pics I'm leaner that 2 weeks ago i think...

So at this point, should I stay the course, or bump test up (@280/wk) bump up the var, drop the var (@8 weeks of 20mg/d), or some combination?

@LevButlerov @HarleyGuy ]
@BeMeView attachment 173593

@Flash_is_Fast looking nice and trim. You've got those abs starting to pop. That's good. Work on your stomach vacuumings now and keep working your core.

 

[2Thick]

Im starting week 9.
- Weight is leveling out at 181 +/- 1lb.
- Major Lifts are still moving up slowly, but secondary are hit or miss
- Fat loss is hard to tell. Im not putting on fat. Side by side pics I'm leaner that 2 weeks ago i think...

So at this point, should I stay the course, or bump test up (@280/wk) bump up the var, drop the var (@8 weeks of 20mg/d), or some combination?

@LevButlerov @HarleyGuy ]
@BeMeView attachment 173593

Wonderful work on this champ. You're looking really good. I like how your lifts are moving up slowly. That makes them more keepable. @Flash_is_Fast

 

[Flash_is_Fast]

Great update bro. Did you do the other press movements before or after push press?

Did all unless there's a red X; my shoulders can be finicky and as I grow back toward my younger build Im noticing odd skeletal adjustments. Hopefully this isnt a "thing" going forward!

Awesome! No reason not to stay there... I used to be anti-carb and @LevButlerov converted me


I won't ask you to elaborate hahaha


It won't. Sema is the more insta appetite killer... Reta's appetite suppression kicks in at saturation give it time and hold the line for now.


YES!! The first set is what matters. Great work. The other sets are just going to get your next first set above 40. Give yourself a lot of recovery before going again. Next first set will be 40 if you're fresh.


Huge win! 2 sets with the first being 3mins and second being 2mins I like better than 3 sets of 2mins so I wouldn't give yourself a big red X on this. This is a win! You'll condition your core and lower back really well by pushing that 3min plank in. EXCELLENT work I knew it bro!


Bam!!!


And to think you used to do 1:30x3.... that would be too easy now.


Good stuff!

Thought you'd like that! My core was on the verge of a nice cramp after the 3' plank. Ab cramps are the worst... well, not getting the breath knocked out of you, but they suck.

I like extra planks push it!

Always gonna push. Always.

Could be. I do have some extra stress; Changing jobs has been stressful as well. I love my current job, but moving up in career with a jump in income. Start next week.

People vastly underestimate the impact some life stressors can have on hormonal responses

Im definitely in the camp where my emotions can majorly change up my physiology. Works in my favor for competition, can be tough when Im not controlling my environment.

Bros, you looking nice and thin. I like the abs around your stomach and the vascularity looking on point. Just shave up next time. We want to see it. @Flash_is_Fast

Bro -you just ask me to shave?

Thats trimmed pretty good. I know... Im a brown haired yeti.

I agree. I'm definitely still not over my experience.

Brotha, I hope it passes and you can let yourself move forward. Cant imagine. They say time heals all and I hope that proves true.

@Flash_is_Fast looking nice and trim. You've got those abs starting to pop. That's good. Work on your stomach vacuumings now and keep working your core.

Roger that. Actually tried some vacuums in the mirror. Being leaner is kinda cool in private.

Wonderful work on this champ. You're looking really good. I like how your lifts are moving up slowly. That makes them more keepable. @Flash_is_Fast

Thanks man. Have a ways to go before Im happy with my lifts. My skeletons been through the wringer, so slow and steady is the way.

 

[LevButlerov]

Always gonna push. Always.

Never stop

 

[Flash_is_Fast]

2/4 WK9

Feeling better a bit better maybe. Took it easy on am cardio. Flushed blood through the body w/ light Z1 cardio.

Had blood draw, so results in a few days.

Fatigue is still here, but getting better. Have some allergy flare ups likely from erratic weather.

Magnesium & tryptophan before bed. Hoping to sleep good.

AM Fasted cardio Zwift (Z1)
30m 146w avg
257 cals

Pull B
2m Row, 2m Single farmers carry 65#KB, 10 35#KB swings, 10 burpees

Pull Ups
S1	10
S2	10
S3	3, 4, 3 (short rest)
S4	6, 4 (same)
S5	4, 4,
Bent over Rear Delt Raise
S1	15x14
S2	15x12
S3	15x15
BB Curls
S1	65x8
S2	65x8
S3	65x8
Bent Row
S1	95x12
S2	95x12
S3	95x12
DB Curls
S1	25x12
S2	25x
Hanging Knee Raise
S1	6 (left hip flexor not rehabbed back)
S2	6
S3	3, 4

L
Nutrition
M1: Quest Bar
M2: bagel, quest shake
M3: chili w/ cottage cheese
M4: grilled chicken, mixed grilled veggies, rice
M5: quest bar

Cals 2453
P: 235
C: 68
F: 255

 

[Kopite67]

2/4 WK9

Feeling better a bit better maybe. Took it easy on am cardio. Flushed blood through the body w/ light Z1 cardio.

Had blood draw, so results in a few days.

Fatigue is still here, but getting better. Have some allergy flare ups likely from erratic weather.

Magnesium & tryptophan before bed. Hoping to sleep good.

AM Fasted cardio Zwift (Z1)
30m 146w avg
257 cals

Pull B
2m Row, 2m Single farmers carry 65#KB, 10 35#KB swings, 10 burpees

Pull Ups
S1	10
S2	10
S3	3, 4, 3 (short rest)
S4	6, 4 (same)
S5	4, 4,
Bent over Rear Delt Raise
S1	15x14
S2	15x12
S3	15x15
BB Curls
S1	65x8
S2	65x8
S3	65x8
Bent Row
S1	95x12
S2	95x12
S3	95x12
DB Curls
S1	25x12
S2	25x
Hanging Knee Raise
S1	6 (left hip flexor not rehabbed back)
S2	6
S3	3, 4

L
Nutrition
M1: Quest Bar
M2: bagel, quest shake
M3: chili w/ cottage cheese
M4: grilled chicken, mixed grilled veggies, rice
M5: quest bar

Cals 2453
P: 235
C: 68
F: 255

Nice update brother. Good to see shoulders were a bit better today.

 

[2Thick]

Thanks man. Have a ways to go before Im happy with my lifts. My skeletons been through the wringer, so slow and steady is the way.

A+++ keep it up!

 

[LevButlerov]

2/4 WK9

Feeling better a bit better maybe. Took it easy on am cardio. Flushed blood through the body w/ light Z1 cardio.

Had blood draw, so results in a few days.

Fatigue is still here, but getting better. Have some allergy flare ups likely from erratic weather.

Magnesium & tryptophan before bed. Hoping to sleep good.

AM Fasted cardio Zwift (Z1)
30m 146w avg
257 cals

Pull B
2m Row, 2m Single farmers carry 65#KB, 10 35#KB swings, 10 burpees

Pull Ups
S1	10
S2	10
S3	3, 4, 3 (short rest)
S4	6, 4 (same)
S5	4, 4,
Bent over Rear Delt Raise
S1	15x14
S2	15x12
S3	15x15
BB Curls
S1	65x8
S2	65x8
S3	65x8
Bent Row
S1	95x12
S2	95x12
S3	95x12
DB Curls
S1	25x12
S2	25x
Hanging Knee Raise
S1	6 (left hip flexor not rehabbed back)
S2	6
S3	3, 4

L
Nutrition
M1: Quest Bar
M2: bagel, quest shake
M3: chili w/ cottage cheese
M4: grilled chicken, mixed grilled veggies, rice
M5: quest bar

Cals 2453
P: 235
C: 68
F: 255

a lot of quest maybe allergy? to it?

and lets up your fats a bit @Flash_is_Fast

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

 

[Trenhead3cc]

Nice getting it done even when not feeling 100

 

[codezz]

2/4 WK9

Feeling better a bit better maybe. Took it easy on am cardio. Flushed blood through the body w/ light Z1 cardio.

Had blood draw, so results in a few days.

Fatigue is still here, but getting better. Have some allergy flare ups likely from erratic weather.

Magnesium & tryptophan before bed. Hoping to sleep good.

AM Fasted cardio Zwift (Z1)
30m 146w avg
257 cals

Pull B
2m Row, 2m Single farmers carry 65#KB, 10 35#KB swings, 10 burpees

Pull Ups
S1	10
S2	10
S3	3, 4, 3 (short rest)
S4	6, 4 (same)
S5	4, 4,
Bent over Rear Delt Raise
S1	15x14
S2	15x12
S3	15x15
BB Curls
S1	65x8
S2	65x8
S3	65x8
Bent Row
S1	95x12
S2	95x12
S3	95x12
DB Curls
S1	25x12
S2	25x
Hanging Knee Raise
S1	6 (left hip flexor not rehabbed back)
S2	6
S3	3, 4

L
Nutrition
M1: Quest Bar
M2: bagel, quest shake
M3: chili w/ cottage cheese
M4: grilled chicken, mixed grilled veggies, rice
M5: quest bar

Cals 2453
P: 235
C: 68
F: 255

Hopefully u feel better soon my brother

 

[ROIDDERS]

Roger that. Actually tried some vacuums in the mirror. Being leaner is kinda cool in private.

Vacuums are definitely good to go.

 

[Ulter]

Brotha, I hope it passes and you can let yourself move forward. Cant imagine. They say time heals all and I hope that proves true.

I had a crazy workout this morning. I did over 500 lb on deadlifts for reps.

 

[ceo]

Bro -you just ask me to shave?

Thats trimmed pretty good. I know... Im a brown haired yeti.

Bros haha that's funny. I got some hair too. Usually BBC's don't have too much hair but I got a lot too. I make my wife trim me up. Ha ha.

 

[RoySimpson]

Im starting week 9.
- Weight is leveling out at 181 +/- 1lb.
- Major Lifts are still moving up slowly, but secondary are hit or miss
- Fat loss is hard to tell. Im not putting on fat. Side by side pics I'm leaner that 2 weeks ago i think...

So at this point, should I stay the course, or bump test up (@280/wk) bump up the var, drop the var (@8 weeks of 20mg/d), or some combination?

@LevButlerov @HarleyGuy ]
@BeMeView attachment 173593

@Flash_is_Fast Looking lean and strong bro! Awesome work!

 

[Dreamer]

2/4 WK9

Feeling better a bit better maybe. Took it easy on am cardio. Flushed blood through the body w/ light Z1 cardio.

Had blood draw, so results in a few days.

Fatigue is still here, but getting better. Have some allergy flare ups likely from erratic weather.

Magnesium & tryptophan before bed. Hoping to sleep good.

AM Fasted cardio Zwift (Z1)
30m 146w avg
257 cals

Pull B
2m Row, 2m Single farmers carry 65#KB, 10 35#KB swings, 10 burpees

Pull Ups
S1	10
S2	10
S3	3, 4, 3 (short rest)
S4	6, 4 (same)
S5	4, 4,
Bent over Rear Delt Raise
S1	15x14
S2	15x12
S3	15x15
BB Curls
S1	65x8
S2	65x8
S3	65x8
Bent Row
S1	95x12
S2	95x12
S3	95x12
DB Curls
S1	25x12
S2	25x
Hanging Knee Raise
S1	6 (left hip flexor not rehabbed back)
S2	6
S3	3, 4

L
Nutrition
M1: Quest Bar
M2: bagel, quest shake
M3: chili w/ cottage cheese
M4: grilled chicken, mixed grilled veggies, rice
M5: quest bar

Cals 2453
P: 235
C: 68
F: 255

Very low carb mate, could be why your feeling flat and fatigued with your training

 

[Flash_is_Fast]

Vacuums are definitely good to go.

Has that wrong... typo

Was supposed to be:
C:235
F: 68
P: 255

 

[waggat]

2/3 WK9
Last night I added a quest bar, a bagel and greek yogurt in addition to what I logged. Reta isnt hittjng quite as hard. Probably a good thing for now.

Got really good sleep last night (thanks Mrs Flash - the royal treatment is better than I deserve).

Started feeling good about half way through the day, so decided to give training a shot.

Workout started good enough, but a shoulder issue popped up on the right shoulder, felt unstable. Pushed up weight on push press to 135. It didn't feel that heavy but instability put the brakes on pushing.

The extra carbs brought back instant strength. All lifts were up.

Skipped some sets, could feel a mental fatigue as i progressed and decided not to push too hard.

@HarleyGuy did a little extra on Plank at the end of the workout, but only 2 sets today. Let me know what you think!


AM Cardio active recovery/lowest effort
15m Elliotical/5m Rower
~200cals

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

Push Press
S1	135x3
S2	135x2 (shoulder pinchin) WTF! Not too heavy just loose shoulder...
S3
S4
Lateral Raise	2x15
S1	20x15
S2	20x15
Bench Press	Warm up sets
S1	185x3
S2	155x8
S3	155x6
S4
Close Grip DB incline Bench
S1	40x8
S2	40x10
S3
Arnold Press
S1	25x10
S2	25x10
S3	25x10
S4
Lateral Raise
S1	15x18
S2	15x16
Push Ups
S1	33 (same left shoulder looseness)
S2	19
S3	14
S4	11
S5	12
Planks	3x2:00
S1	3:00
S2	2:00
S3

Nutrition:

M1: 50g whey protein, 5g creatine, banana oatmeal (1/2cup oats,2tbspn PBfit, 1/2banana, 1tbspn honey)
M2: Coffee, quest bar
M3: 6oz Turkey sandwich w/ dijon mustard , daves non gmo bread
M4: Oikos Pro greek yogurt, daves blueberry bagel dry, 5g creatine
M5: Chili (90% organic beef, chili powder, kidney beans) w/ low fat cottage cheese.
M6: 50g whey protein, 1/2cup oats, 5g Creatine

Cals 2620
P 286
C 256
F 60

What's up with the shoulder mate. Is it an ongoing issue? Do you do shoulder stability work like external rotations, lower trap raises, scap push-ups etc?

2/4 WK9

Feeling better a bit better maybe. Took it easy on am cardio. Flushed blood through the body w/ light Z1 cardio.

Had blood draw, so results in a few days.

Fatigue is still here, but getting better. Have some allergy flare ups likely from erratic weather.

Magnesium & tryptophan before bed. Hoping to sleep good.

AM Fasted cardio Zwift (Z1)
30m 146w avg
257 cals

Pull B
2m Row, 2m Single farmers carry 65#KB, 10 35#KB swings, 10 burpees

Pull Ups
S1	10
S2	10
S3	3, 4, 3 (short rest)
S4	6, 4 (same)
S5	4, 4,
Bent over Rear Delt Raise
S1	15x14
S2	15x12
S3	15x15
BB Curls
S1	65x8
S2	65x8
S3	65x8
Bent Row
S1	95x12
S2	95x12
S3	95x12
DB Curls
S1	25x12
S2	25x
Hanging Knee Raise
S1	6 (left hip flexor not rehabbed back)
S2	6
S3	3, 4

L
Nutrition
M1: Quest Bar
M2: bagel, quest shake
M3: chili w/ cottage cheese
M4: grilled chicken, mixed grilled veggies, rice
M5: quest bar

Cals 2453
P: 235
C: 68
F: 255

Nice pull workout mate. I'd probably move the bent rows to after the pull-ups. I'm not a fan of fatiguing smaller muscles before a big exercise unless your pre exhausting the lats for example.

 

[ROIDDERS]

Has that wrong... typo

Was supposed to be:
C:235
F: 68
P: 255

thanks for the clarification.

 

[ballin2504]

Im starting week 9.
- Weight is leveling out at 181 +/- 1lb.
- Major Lifts are still moving up slowly, but secondary are hit or miss
- Fat loss is hard to tell. Im not putting on fat. Side by side pics I'm leaner that 2 weeks ago i think...

So at this point, should I stay the course, or bump test up (@280/wk) bump up the var, drop the var (@8 weeks of 20mg/d), or some combination?

@LevButlerov @HarleyGuy ]
@BeMeView attachment 173593

@Flash_is_Fast looking really good. Nice and lean man.

 

[Flash_is_Fast]

What's up with the shoulder mate. Is it an ongoing issue? Do you do shoulder stability work like external rotations, lower trap raises, scap push-ups etc?

Nice pull workout mate. I'd probably move the bent rows to after the pull-ups. I'm not a fan of fatiguing smaller muscles before a big exercise unless your pre exhausting the lats for example.

Yes, older injuries from racing and literally hundreds of crashes. Im doing some rehab and rotator. I need to focus in it more probably.

I rotate my pullups from first to middle of my pull workout every other pull workout. Im trying to get the reps up though to do 20 for 5 sets eventually.

thanks for the clarification.

Meant to reply to @Dreamer in my fat intake. Oops.

@Flash_is_Fast looking really good. Nice and lean man.

Thanks man!

 

[ROIDDERS]

Meant to reply to @Dreamer in my fat intake. Oops.

no problem. It's good info regardless.

 

[Flash_is_Fast]

2/6 WK9

Nyquil last night to force sleep and let me breathe b/c congestion was bad yesterday night - resulting in sore throat that kept me half awake.

Slept much better. Feeling better and energy feels better off and on. low back sore as shit. Not sure whats happening there - being old probably.

Barbecue tonight.

 

[Kopite67]

2/6 WK9

Nyquil last night to force sleep and let me breathe b/c congestion was bad yesterday night - resulting in sore throat that kept me half awake.

Slept much better. Feeling better and energy feels better off and on. low back sore as shit. Not sure whats happening there - being old probably.

Barbecue tonight.

View attachment 179504

Hope the throat improves. Huge BBQ meal brother

 

[Flash_is_Fast]

Hope the throat improves. Huge BBQ meal brother

Thanks Kopite - nyquil kept everything open enough to not mouth breathe all night. Gonna take nightly until congestion is gone so should be good. At least I have a plan.

 

[LevButlerov]

2/6 WK9

Nyquil last night to force sleep and let me breathe b/c congestion was bad yesterday night - resulting in sore throat that kept me half awake.

Slept much better. Feeling better and energy feels better off and on. low back sore as shit. Not sure whats happening there - being old probably.

Barbecue tonight.

View attachment 179504

nice meal there tasty

 

[Flash_is_Fast]

2/7 WK 9
AM Fasted cardio Zwift
33m
175w avg/129 HR
330 cals
Ate a bunch all day, relatively low fat. Appetite was high, so figured it may be a good sign for recovery.

Checked skinfolds w/ calipers. Abs adjacent to belly button 5mm. Side chest 4.5, quads, 4.5. Not complaining.

2/8 WK9
AM fasted 4x8's on MTB
1h18m
880 cals
~230w on 8m intervals - slowest Ive ever been- but best Ive ever looked, so...


Definitely not going to be the best leg day after intervals, but going to do what I can.
PM Legs Ride day
2' warmup rower, stretch mobility

Squat
S1	95x8
S2	135x5
S3	185x5
S4	225x4
SLDL
S1	95x8
S2	135x8
S3	185x8
S4	225
^SS standing Toe Raise
S1	BWx12
S2	BWx12
S3	BWx12
S4	BWx12
Split squat Front Rack
S1	Bar/45x8
S2	65x6
S3

.... and cooked!

Nutrition
Cals 2690
P 260
C 280
F 65

 

[Kopite67]

2/7 WK 9
AM Fasted cardio Zwift
33m
175w avg/129 HR
330 cals
Ate a bunch all day, relatively low fat. Appetite was high, so figured it may be a good sign for recovery.

Checked skinfolds w/ calipers. Abs adjacent to belly button 5mm. Side chest 4.5, quads, 4.5. Not complaining.

2/8 WK9
AM fasted 4x8's on MTB
1h18m
880 cals
~230w on 8m intervals - slowest Ive ever been- but best Ive ever looked, so...


Definitely not going to be the best leg day after intervals, but going to do what I can.
PM Legs Ride day
2' warmup rower, stretch mobility

Squat
S1	95x8
S2	135x5
S3	185x5
S4	225x4
SLDL
S1	95x8
S2	135x8
S3	185x8
S4	225
^SS standing Toe Raise
S1	BWx12
S2	BWx12
S3	BWx12
S4	BWx12
Split squat Front Rack
S1	Bar/45x8
S2	65x6
S3

.... and cooked!

Nutrition
Cals 2690
P 260
C 280
F 65

Nice update bro. Nice looking leg training session

 

[LevButlerov]

2/7 WK 9
AM Fasted cardio Zwift
33m
175w avg/129 HR
330 cals
Ate a bunch all day, relatively low fat. Appetite was high, so figured it may be a good sign for recovery.

Checked skinfolds w/ calipers. Abs adjacent to belly button 5mm. Side chest 4.5, quads, 4.5. Not complaining.

2/8 WK9
AM fasted 4x8's on MTB
1h18m
880 cals
~230w on 8m intervals - slowest Ive ever been- but best Ive ever looked, so...


Definitely not going to be the best leg day after intervals, but going to do what I can.
PM Legs Ride day
2' warmup rower, stretch mobility

Squat
S1	95x8
S2	135x5
S3	185x5
S4	225x4
SLDL
S1	95x8
S2	135x8
S3	185x8
S4	225
^SS standing Toe Raise
S1	BWx12
S2	BWx12
S3	BWx12
S4	BWx12
Split squat Front Rack
S1	Bar/45x8
S2	65x6
S3

.... and cooked!

Nutrition
Cals 2690
P 260
C 280
F 65

good cardio and 225 on squat is a win! @Flash_is_Fast

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

 

[codezz]

good cardio and 225 on squat is a win! @Flash_is_Fast

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

Massive day there brother, well done on the lifts @Flash_is_Fast

 

[HarleyGuy]

2/7 WK 9
AM Fasted cardio Zwift
33m
175w avg/129 HR
330 cals
Ate a bunch all day, relatively low fat. Appetite was high, so figured it may be a good sign for recovery.

Checked skinfolds w/ calipers. Abs adjacent to belly button 5mm. Side chest 4.5, quads, 4.5. Not complaining.

2/8 WK9
AM fasted 4x8's on MTB
1h18m
880 cals
~230w on 8m intervals - slowest Ive ever been- but best Ive ever looked, so...


Definitely not going to be the best leg day after intervals, but going to do what I can.
PM Legs Ride day
2' warmup rower, stretch mobility

Squat
S1	95x8
S2	135x5
S3	185x5
S4	225x4
SLDL
S1	95x8
S2	135x8
S3	185x8
S4	225
^SS standing Toe Raise
S1	BWx12
S2	BWx12
S3	BWx12
S4	BWx12
Split squat Front Rack
S1	Bar/45x8
S2	65x6
S3

.... and cooked!

Nutrition
Cals 2690
P 260
C 280
F 65

Nice leg day!

Abs adjacent to belly button 5mm. Side chest 4.5, quads, 4.5.

Bro you're one lean mofo!

Keep us posted on that shoulder and is the throat soreness gone by now?

 

[Flash_is_Fast]

Nice update bro. Nice looking leg training session

Thanks brotha! Long term Id like to get back to doing the volume and pounds I was doing 5 years ago for legs.

good cardio and 225 on squat is a win! @Flash_is_Fast

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

you better be joking! 315 for 3 woulda been good!

Massive day there brother, well done on the lifts @Flash_is_Fast

Thanks Codezz. Interval work is always hard first session back.

Nice leg day!


Bro you're one lean mofo!

Keep us posted on that shoulder and is the throat soreness gone by now?

Man, Im a little worried about the shoulders. The shoulder joints are consistently sore about 2-3 days after push day. I just had surgery on the hip, don't want that again. Maybe tendonitis, maybe rotator tears, Im just not sure. Normally Ive got a good vibe on whats happening from the 40 years of getting beat up and going to hospital. In the back of my mind I fear its surgical corrections.

Really need to focus on shoulder mobility and strengthening and after work stabilizes get to a physio.

The sore throat is from drainage. Crazy weather caused an allergy flare up. Congestion lead to a minor sinus infection. Which fucked sleep. On the backside of all that.

The next challenge will be navigating the new work schedule and keeping training on track. This week is mellow, I think. But likely to modify the PPL split for a more erratic schedule.

 

[Kopite67]

Thanks brotha! Long term Id like to get back to doing the volume and pounds I was doing 5 years ago for legs.

you better be joking! 315 for 3 woulda been good!

Thanks Codezz. Interval work is always hard first session back.

Man, Im a little worried about the shoulders. The shoulder joints are consistently sore about 2-3 days after push day. I just had surgery on the hip, don't want that again. Maybe tendonitis, maybe rotator tears, Im just not sure. Normally Ive got a good vibe on whats happening from the 40 years of getting beat up and going to hospital. In the back of my mind I fear its surgical corrections.

Really need to focus on shoulder mobility and strengthening and after work stabilizes get to a physio.

The sore throat is from drainage. Crazy weather caused an allergy flare up. Congestion lead to a minor sinus infection. Which fucked sleep. On the backside of all that.

The next challenge will be navigating the new work schedule and keeping training on track. This week is mellow, I think. But likely to modify the PPL split for a more erratic schedule.

Hey brother have you tried BPC-157 to see if that helps the shoulder issue. Seems to be a favourite of many

 

[Dreamer]

2/7 WK 9
AM Fasted cardio Zwift
33m
175w avg/129 HR
330 cals
Ate a bunch all day, relatively low fat. Appetite was high, so figured it may be a good sign for recovery.

Checked skinfolds w/ calipers. Abs adjacent to belly button 5mm. Side chest 4.5, quads, 4.5. Not complaining.

2/8 WK9
AM fasted 4x8's on MTB
1h18m
880 cals
~230w on 8m intervals - slowest Ive ever been- but best Ive ever looked, so...


Definitely not going to be the best leg day after intervals, but going to do what I can.
PM Legs Ride day
2' warmup rower, stretch mobility

Squat
S1	95x8
S2	135x5
S3	185x5
S4	225x4
SLDL
S1	95x8
S2	135x8
S3	185x8
S4	225
^SS standing Toe Raise
S1	BWx12
S2	BWx12
S3	BWx12
S4	BWx12
Split squat Front Rack
S1	Bar/45x8
S2	65x6
S3

.... and cooked!

Nutrition
Cals 2690
P 260
C 280
F 65

Amazing training, your workrate is huge

 

[Flash_is_Fast]

Hey brother have you tried BPC-157 to see if that helps the shoulder issue. Seems to be a favourite of many

I think that may be a smart addition. Going to look into it more and start on some shoulder flexibility exercises.

Amazing training, your workrate is huge

Thanks bro - it's going to calm down real soon; but Im having fun for now! You set a good lead with the programing on your log.

 

[Flash_is_Fast]

2/9 WK10

Getting boring around these parts, but I suppose this is where the work part starts. Weights are moving in the right direction, either heavier or more volume.

Cut workout short because dinner was ready, and Im not pissing off the chef.

AM Fasted Cardio 1hr
2x 20m Elliptical/10m Rower
446cals

PM PUSH A

30' Incline Bench
S1	165x5,2
S2	165x5,2
S3	165x5,2
Ring Dips	BW failure
S1	10
S2	10
S3	9
DB Chest Flies
S1	35x12
S2	35x13
S3	35
Arnold Press	4x8
S1	30x8
S2	30x8
S3	30x8
S4	30x
DB Lateral Raise	3x12+
S1	20x12
S2	20x12
S3	20x7,3,2
Push Ups	Failure
S1	25
S2	8, 3
S3	13
Plank	3x 2:00
S1	2:00
S2	Called for Dinner, get em next year!
S3

Nutrition
Cals 2516
P 280
C 186
F 77

 

[Kopite67]

2/9 WK10

Getting boring around these parts, but I suppose this is where the work part starts. Weights are moving in the right direction, either heavier or more volume.

Cut workout short because dinner was ready, and Im not pissing off the chef.

AM Fasted Cardio 1hr
2x 20m Elliptical/10m Rower
446cals

PM PUSH A

30' Incline Bench
S1	165x5,2
S2	165x5,2
S3	165x5,2
Ring Dips	BW failure
S1	10
S2	10
S3	9
DB Chest Flies
S1	35x12
S2	35x13
S3	35
Arnold Press	4x8
S1	30x8
S2	30x8
S3	30x8
S4	30x
DB Lateral Raise	3x12+
S1	20x12
S2	20x12
S3	20x7,3,2
Push Ups	Failure
S1	25
S2	8, 3
S3	13
Plank	3x 2:00
S1	2:00
S2	Called for Dinner, get em next year!
S3

Nutrition
Cals 2516
P 280
C 186
F 77

Great update bro. Good looking session, love he Arnold press and ring dips. Good call on never, ever missing off the chef.

 

[LevButlerov]

2/9 WK10

Getting boring around these parts, but I suppose this is where the work part starts. Weights are moving in the right direction, either heavier or more volume.

Cut workout short because dinner was ready, and Im not pissing off the chef.

AM Fasted Cardio 1hr
2x 20m Elliptical/10m Rower
446cals

PM PUSH A

30' Incline Bench
S1	165x5,2
S2	165x5,2
S3	165x5,2
Ring Dips	BW failure
S1	10
S2	10
S3	9
DB Chest Flies
S1	35x12
S2	35x13
S3	35
Arnold Press	4x8
S1	30x8
S2	30x8
S3	30x8
S4	30x
DB Lateral Raise	3x12+
S1	20x12
S2	20x12
S3	20x7,3,2
Push Ups	Failure
S1	25
S2	8, 3
S3	13
Plank	3x 2:00
S1	2:00
S2	Called for Dinner, get em next year!
S3

Nutrition
Cals 2516
P 280
C 186
F 77

Food stable @Flash_is_Fast and push ups to failure a win!
but what happened? why didnt you come on the podcast? we wanted to hear your story!

 

[waggat]

Thanks brotha! Long term Id like to get back to doing the volume and pounds I was doing 5 years ago for legs.

you better be joking! 315 for 3 woulda been good!

Thanks Codezz. Interval work is always hard first session back.

Man, Im a little worried about the shoulders. The shoulder joints are consistently sore about 2-3 days after push day. I just had surgery on the hip, don't want that again. Maybe tendonitis, maybe rotator tears, Im just not sure. Normally Ive got a good vibe on whats happening from the 40 years of getting beat up and going to hospital. In the back of my mind I fear its surgical corrections.

Really need to focus on shoulder mobility and strengthening and after work stabilizes get to a physio.

The sore throat is from drainage. Crazy weather caused an allergy flare up. Congestion lead to a minor sinus infection. Which fucked sleep. On the backside of all that.

The next challenge will be navigating the new work schedule and keeping training on track. This week is mellow, I think. But likely to modify the PPL split for a more erratic schedule.

Definitely get the shoulder stability work in there. I've started doing it most days trying to fix my dud shoulder.

2/9 WK10

Getting boring around these parts, but I suppose this is where the work part starts. Weights are moving in the right direction, either heavier or more volume.

Cut workout short because dinner was ready, and Im not pissing off the chef.

AM Fasted Cardio 1hr
2x 20m Elliptical/10m Rower
446cals

PM PUSH A

30' Incline Bench
S1	165x5,2
S2	165x5,2
S3	165x5,2
Ring Dips	BW failure
S1	10
S2	10
S3	9
DB Chest Flies
S1	35x12
S2	35x13
S3	35
Arnold Press	4x8
S1	30x8
S2	30x8
S3	30x8
S4	30x
DB Lateral Raise	3x12+
S1	20x12
S2	20x12
S3	20x7,3,2
Push Ups	Failure
S1	25
S2	8, 3
S3	13
Plank	3x 2:00
S1	2:00
S2	Called for Dinner, get em next year!
S3

Nutrition
Cals 2516
P 280
C 186
F 77

Looks like a good push workout there mate.

 

[Flash_is_Fast]

Bloodwork update:
*notable
-K elevated
-AST/ALT elevated
-estrogen is much better controlled from daily injection. Was not taking arimidex, total was >1500, estrogen just above upper range (same as when I was doing bi-weekly inj. w/ total test of 980'ish)

 

[Kopite67]

Bloodwork update:
*notable
-K elevated
-AST/ALT elevated
-estrogen is much better controlled from daily injection. Was not taking arimidex, total was >1500, estrogen just above upper range (same as when I was doing bi-weekly inj. w/ total test of 980'ish)
View attachment 181218

View attachment 181219

Nice blood work really bro. Liver is a bit grumpy but the rest looks OK to me. Nothing I would certainly worry about. Must have really great balance going

 

[LevButlerov]

Bloodwork update:
*notable
-K elevated
-AST/ALT elevated
-estrogen is much better controlled from daily injection. Was not taking arimidex, total was >1500, estrogen just above upper range (same as when I was doing bi-weekly inj. w/ total test of 980'ish)
View attachment 181218

View attachment 181219

e2 really high and alt/ast/creatinine off what dose of n2guard you taking?

 

[stevesmi]

Bloodwork update:
*notable
-K elevated
-AST/ALT elevated
-estrogen is much better controlled from daily injection. Was not taking arimidex, total was >1500, estrogen just above upper range (same as when I was doing bi-weekly inj. w/ total test of 980'ish)
View attachment 181218

View attachment 181219

@Flash_is_Fast the bloods are off but that is the reality of cycling steroids. just work on getting things as good as you can