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Approved Log TRT+ Cycle Training Log

LevButlerov said:
eating before bed always going to fill you up and harder sleep :D @catdadironman
Click to expand...

I usually eat dinner about 2 hours before bed - but whenever I have a super heavy meal right before bed with little time to digest, I tend to sleep terrible. This usually only happens when I go out to eat dinner with friends/family.

LevButlerov said:
for sleep every day sleep has to be same time if you can
Click to expand...

I am pretty rigid with my sleep schedule - I have a consistent 8pm bedtime, with a 7pm wind down routine for good sleep hygiene. But if there are evening social festivities, this messes with this routine every once in a while. I usually like to socialize over breakfast or brunch cause I am more of a morning person

stevesmi said:
.Great job on the layout on this. I like the setup.
Click to expand...

Thanks! @HarleyGuy helped with some suggestions to get all the info in there!

stevesmi said:
get that cat some treats.
Click to expand...

ROIDDERS said:
You are the cat man on this one for sure, man, and I like that you treat your cat like it's family. It should be for sure.
Click to expand...

Yeah! I am single dad with two orange children :ROFLMAO: they are spoiled to say the least.
 
catdadironman said:
Current Compounds:
  • Test C: 120mg/week
    • 40mg Mon/Wed/Fri
  • Triz: 8mg/week
    • 4 mg Sun/Thur
  • Reta: 2mg/week
    • 1mg Sun/Thu
  • BPC/TB500: 1mg/day
    • 500mcg Am/PM
Weekly Health Metrics (Measured Sundays):
  • Weight:
  • Body Fat %:
  • Hematocrit:
  • Hemoglobin:
Daily Health Metrics:
  • Sleep Length: 6hrs 5mins
  • Sleep Quality: Poor
  • Blood Pressure: 122/81
  • HRV: 37
  • RHR: 66
AM Supplements:
  • Electrolytes: 1 liquid IV packet
  • Creatine HCL: 5g
  • Fish Oil: 1000mg
  • Multi Vitamin: Daily Mens
  • Zinc Citrate: 30mg
PM Supplements:
  • Magnesium Glycinate: 400mg
  • Melatonin: 5mg
Macros:
  • Protein: 210
  • Carbs: 200
  • Fats: 60
Vice Count:
  • Coffees: 2
  • Nicotine Pouches: 5
Thoughts/Reflections:

Recovery was..... underwhelming at best. My body held true to form, and it continues to reject the bold strategy of eating a heavy meal right before bed. Dining out also pushed my bedtime about 2 hours later than normal, which my very type A internal body clock completely ignored by waking me up at my normal time anyway. Consistency is important I guess?

The rest of the day was very low key, and mostly involved catching up on my TV series. Calories reduced a bit due to the heavy food yesterday and lack of activity today. Thankful its a gym rest day.

Attached Photos: My youngest son displaying the vibe of the day, a much lighter and nutritious meal than last night, and my new workout bag patch given to me by a friend last night - sums up my life :ROFLMAO:
Click to expand...
bros i don't like big meals before bed. seems like i spend all night trying to digest. much more pure to get it out before bed instead of adding more @catdadironman
 
HarleyGuy said:
Hahaha brooo!! We DM so much I forgot to get caught up on your log I feel like we each have a log going in DM's already LMAO
Click to expand...

No worries! The log isn't going anywhere!

HarleyGuy said:
And 1mg ED is a great dose too.
Click to expand...

I am starting to feel improvement. I can't single out the the BPC because I am doing mobility work, modifying my routine to avoid problem areas ect - but I honestly think this is playing a decent role in the improvement.

HarleyGuy said:
If I know I won't remember my workout I do yes. I only post one workout a week out of the 3-4 I can get in so it's a little easier for me though.
Click to expand...

I like being able to flip back pages when I am making my game plan for the workouts - making sure I am keeping the sessions diverse and not repeating things too often.

HarleyGuy said:
Haha I've been waiting for this. Once you go IM you've crossed over bro and won't go back. With your leanness 1" and you can IM anywhere LOL
Click to expand...

Im on the pin bullet train now!

HarleyGuy said:
@catdadironman Lev is on to something with cagrilintide I have some on it's way now and @LevButlerov wrote a community research article on it here ➡️ Cagrilintide with GLP1's
Click to expand...

Browsed through this, and will give it a good read - I am probably going to be adding this in on my next compound order @LevButlerov

HarleyGuy said:
Bro 37 total pullups and 12 as your first set when this is cold from having not done them in a while... that's strong bro!!
Click to expand...

The push ups are scheduled on my Monday upper workout too!

HarleyGuy said:
I should f*ckin hope so, look at your size and vascularity! Although you know what some are really asking heh heh.
Click to expand...

Hahah - so many "what sups do you take bro!" I want to fuck with them like you suggested - "taco bell and big macs" :ROFLMAO: but in the end if someone asks me and is obviously digging - I am honest about PEDS, better to give people realistic expectations.

HarleyGuy said:
Dude do you watch Donut Operator? That looks just like what one of his merch patches look like!
Click to expand...

This guy is literally my spirit animal!
 
Last edited:
catdadironman said:
No worries! The log isn't going anywhere!



I am starting to feel improvement. I can't single out the the BPC because I am doing mobility work, modifying my routine to avoid problem areas ect - but I honestly think this is playing a decent role in the improvement.



I like being able to flip back pages when I am making my game plan for the workouts - making sure I am keeping the sessions diverse and not repeating things too often.



Im on the pin bullet train now!



Browsed through this, and will give it a good read - I am probably going to be adding this in on my next compound order @LevButlerov



The push ups are scheduled on my Monday upper workout too!



Hahah - so many "what sups do you take bro!" I want to fuck with them like you suggested - "taco bell and big macs" :ROFLMAO: but in the end if someone asks me and is obviously digging - I am honest about PEDS, better to give people realistic expectations.



This guy is literally my spirit animal!
Click to expand...
Always love your replies and our conversation bro!

catdadironman said:
I like being able to flip back pages when I am making my game plan for the workouts - making sure I am keeping the sessions diverse and not repeating things too often.
Click to expand...
Same here... when I mix things up it's good to go back and look. I think that's the cop in us wanting to have a 'notebook' to write in :p

catdadironman said:
The push ups are scheduled on my Monday upper workout too!
Click to expand...
Nice bro, how much we up to now doing them first? You got 50 in you I know it.

catdadironman said:
Hahah - so many "what sups do you take bro!" I want to fuck with them like you suggested - "taco bell and big macs" :ROFLMAO: but in the end if someone asks me and is obviously digging - I am honest about PEDS, better to give people realistic expectations.
Click to expand...
Same, I just hit them with it right off the bat although I don't get asked hardly ever. With you even I'd ask you now and just scrolled back to check you're absolutely shredded and only on TRT omg :eek::ROFLMAO:

catdadironman said:
This guy is literally my spirit animal!
Click to expand...
Haha I knew it! Donut Operator is the shit and I totally recognized that patch. He shits on PW's (that's what my Force called them when I was on the job) and makes fun of dead perps ("oh noooo, he diiiied and got vented like swiss cheese"). :ROFLMAO:
 
Split Day: Anterior Legs/Core
Length: 1hr 25min

Squat's
  • 95 x 12
  • 135 x 11
  • 185 x 7
  • 185 x7
Leg Press
Stance: Low and Close
  • 360 x 8
  • 450 x 7
  • 500 x 6
  • 510 x 4
Leg Extensions
  • 190 x 10
  • 220 x 8
  • 220 x 7
  • 235 x 6
Hamstring Curls
Position: Laying
  • 80 x 10
  • 125 x 8
  • 125 x 7
  • 125 x 6
Calf Raises
Position: Seated
  • 50 x 12
  • 100 x 9
  • 125 x 8
  • 150 x 6
Elbow Planks
  • BW x 2:00
  • BW x 1:30
  • BW x 1:15
Crunches
Weighted
  • 70 x 12
  • 80 x 9
  • 90 x 7
Leg Raises
  • BW x 10
  • BW x 8
  • BW x 9

Thoughts/Reflections

Pretty solid leg day. Was feeling strong after going to bed early last night. Added planks into core work at the suggestion of @LevButlerov. Holy shit did they torch my core - been a long time since I have done those!
 
HarleyGuy said:
Nice bro, how much we up to now doing them first? You got 50 in you I know it.
Click to expand...

Haven't done them yet :ROFLMAO:. I modified my "upper day" to be super sets since its a pre shift lift - limited time. It worked well last week. I am going to be doing pushups/pull ups as one of the super sets starting tomorrow.
 
Current Compounds:
  • Test C: 120mg/week
    • 40mg Mon/Wed/Fri
  • Triz: 10mg/week
    • 5 mg Sun/Thur
  • Reta: 2mg/week
    • 1mg Sun/Thu
  • BPC/TB500: 1mg/day
    • 500mcg Am/PM
Weekly Health Metrics (Measured Sundays):
  • Weight: 172
  • Body Fat %: 5.3
  • Hematocrit: 48
  • Hemoglobin: 16.3
Daily Health Metrics:
  • Sleep Length: 8hrs 2min
  • Sleep Quality: Good
  • Blood Pressure: 124/69
  • HRV: 41
  • RHR: 63
AM Supplements:
  • Electrolytes: 1 liquid IV packet
  • Creatine HCL: 5g
  • Fish Oil: 1000mg
  • Multi Vitamin: Daily Mens
  • Zinc Citrate: 30mg
PM Supplements:
  • Magnesium Glycinate: 400mg
  • Melatonin: 5mg
Macros:
  • Protein: 235
  • Carbs: 220
  • Fats: 65
Vice Count:
  • Coffees: 2
  • Nicotine Pouches: 4
 
catdadironman said:
Split Day: Anterior Legs/Core
Length: 1hr 25min

Squat's
  • 95 x 12
  • 135 x 11
  • 185 x 7
  • 185 x7
Leg Press
Stance: Low and Close
  • 360 x 8
  • 450 x 7
  • 500 x 6
  • 510 x 4
Leg Extensions
  • 190 x 10
  • 220 x 8
  • 220 x 7
  • 235 x 6
Hamstring Curls
Position: Laying
  • 80 x 10
  • 125 x 8
  • 125 x 7
  • 125 x 6
Calf Raises
Position: Seated
  • 50 x 12
  • 100 x 9
  • 125 x 8
  • 150 x 6
Elbow Planks
  • BW x 2:00
  • BW x 1:30
  • BW x 1:15
Crunches
Weighted
  • 70 x 12
  • 80 x 9
  • 90 x 7
Leg Raises
  • BW x 10
  • BW x 8
  • BW x 9

Thoughts/Reflections

Pretty solid leg day. Was feeling strong after going to bed early last night. Added planks into core work at the suggestion of @LevButlerov. Holy shit did they torch my core - been a long time since I have done those!
Click to expand...
core work perfect :D i see it and love the 510 leg press @catdadironman
 
catdadironman said:
I am pretty rigid with my sleep schedule - I have a consistent 8pm bedtime, with a 7pm wind down routine for good sleep hygiene. But if there are evening social festivities, this messes with this routine every once in a while. I usually like to socialize over breakfast or brunch cause I am more of a morning person
Click to expand...
try to add valerian root please with light magnesium and zinc prebed :D
 
Split Day: Upper
Length: 1hr 15mins

Super Set 1

Pushups
  • BW x 39
  • BW x 25
  • BW x 15
  • BW x 12
Pull Ups
  • BW x 12
  • BW x 9
  • BW x 8
  • BW x 7

Super Set 2

Chest Fly
Cables
  • 25s x 10
  • 35s x 8
  • 40s x 7
  • 40s x 6

Facepulls
  • 30 x 10
  • 40 x 8
  • 50 x 7
  • 50 x 7

Super Set 3

Cable Rows
Narrow Grip
  • 140 x 9
  • 160 x 7
  • 160 x 6
  • 160 x 6

Lateral Raises
Individuals/Cable
  • 15 x 8
  • 15 x 7
  • 20 x 6
  • 20 x 6

Super Set 4

Shoulder Press
Cables
  • 60 x 10
  • 90 x 8
  • 110 x 6
  • 110 x 6

Shrugs
Dumbbells
  • 50s x 10
  • 80s x 9
  • 90s x 7
  • 110 x 6
Super Set 5

Bicep Curls
Preachers
  • 50 x 12
  • 70 x 9
  • 70 x 7
  • 70 x 6

Tricep Pushdowns
Cable/Straight Bar
  • 35 x 12
  • 65 x 9
  • 65 x 7
  • 65 x 6
Thoughts/Reflections:

Push ups for @HarleyGuy - didn't quite make it to 50, but they felt strong and I got a huge pump. Will be doing these every upper day! Pull ups were good too, got a couple more than last time.
 
LevButlerov said:
try to add valerian root please with light magnesium and zinc prebed :D
Click to expand...

I do take Mag before bed - do you suggest a different kind of mag? Also, I take my zinc in the morning with breakfast - it tends to upset an empty stomach with me. I usually have my last meal of the day 2 hours before bed.
 
catdadironman said:
I do take Mag before bed - do you suggest a different kind of mag? Also, I take my zinc in the morning with breakfast - it tends to upset an empty stomach with me. I usually have my last meal of the day 2 hours before bed.
Click to expand...
i would try a 3 magenesium and zinc comb a bit stronger see if it helps :D @catdadironman and are you ok with cbd? or against it?

i see with the zinc drink it with last meal just go 50mgs with copper mixed
 
catdadironman said:
Split Day: Upper
Length: 1hr 15mins

Super Set 1

Pushups
  • BW x 39
  • BW x 25
  • BW x 15
  • BW x 12
Pull Ups
  • BW x 12
  • BW x 9
  • BW x 8
  • BW x 7

Super Set 2

Chest Fly
Cables
  • 25s x 10
  • 35s x 8
  • 40s x 7
  • 40s x 6

Facepulls
  • 30 x 10
  • 40 x 8
  • 50 x 7
  • 50 x 7

Super Set 3

Cable Rows
Narrow Grip
  • 140 x 9
  • 160 x 7
  • 160 x 6
  • 160 x 6

Lateral Raises
Individuals/Cable
  • 15 x 8
  • 15 x 7
  • 20 x 6
  • 20 x 6

Super Set 4

Shoulder Press
Cables
  • 60 x 10
  • 90 x 8
  • 110 x 6
  • 110 x 6

Shrugs
Dumbbells
  • 50s x 10
  • 80s x 9
  • 90s x 7
  • 110 x 6
Super Set 5

Bicep Curls
Preachers
  • 50 x 12
  • 70 x 9
  • 70 x 7
  • 70 x 6

Tricep Pushdowns
Cable/Straight Bar
  • 35 x 12
  • 65 x 9
  • 65 x 7
  • 65 x 6
Thoughts/Reflections:

Push ups for @HarleyGuy - didn't quite make it to 50, but they felt strong and I got a huge pump. Will be doing these every upper day! Pull ups were good too, got a couple more than last time.
Click to expand...
Bro 91 pushups! Better than last time and that matters! You'll hit 50 easy and watch your chest while you there too, it will respond.

Way to take on the challenge bro! I love that you'll do these every upper day!
 
catdadironman said:
Split Day: Upper
Length: 1hr 15mins

Super Set 1

Pushups
  • BW x 39
  • BW x 25
  • BW x 15
  • BW x 12
Pull Ups
  • BW x 12
  • BW x 9
  • BW x 8
  • BW x 7

Super Set 2

Chest Fly
Cables
  • 25s x 10
  • 35s x 8
  • 40s x 7
  • 40s x 6

Facepulls
  • 30 x 10
  • 40 x 8
  • 50 x 7
  • 50 x 7

Super Set 3

Cable Rows
Narrow Grip
  • 140 x 9
  • 160 x 7
  • 160 x 6
  • 160 x 6

Lateral Raises
Individuals/Cable
  • 15 x 8
  • 15 x 7
  • 20 x 6
  • 20 x 6

Super Set 4

Shoulder Press
Cables
  • 60 x 10
  • 90 x 8
  • 110 x 6
  • 110 x 6

Shrugs
Dumbbells
  • 50s x 10
  • 80s x 9
  • 90s x 7
  • 110 x 6
Super Set 5

Bicep Curls
Preachers
  • 50 x 12
  • 70 x 9
  • 70 x 7
  • 70 x 6

Tricep Pushdowns
Cable/Straight Bar
  • 35 x 12
  • 65 x 9
  • 65 x 7
  • 65 x 6
Thoughts/Reflections:

Push ups for @HarleyGuy - didn't quite make it to 50, but they felt strong and I got a huge pump. Will be doing these every upper day! Pull ups were good too, got a couple more than last time.
Click to expand...
@catdadironman numbers look good.......
 
LevButlerov said:
i would try a 3 magenesium and zinc comb a bit stronger see if it helps :D @catdadironman and are you ok with cbd? or against it?

i see with the zinc drink it with last meal just go 50mgs with copper mixed
Click to expand...

I mean, I am not really having ongoing problems with sleep? I only had one bad night of sleep last week due to being up later than normal, and having a heavy meal very close to when I went to bed that night. Not something I am worried about. I simply just don't sleep well when my routine goes out the window.
 
Last edited:
Current Compounds:
  • Test C: 120mg/week
    • 40mg Mon/Wed/Fri
  • Triz: 10mg/week
    • 5 mg Sun/Thur
  • Reta: 2mg/week
    • 1mg Sun/Thu
  • BPC/TB500: 1mg/day
    • 500mcg Am/PM
Weekly Health Metrics (Measured Sundays):
  • Weight:
  • Body Fat %:
  • Hematocrit:
  • Hemoglobin:
Daily Health Metrics:
  • Sleep Length: 7hrs 29min
  • Sleep Quality: Good
  • Blood Pressure: 122/80
  • HRV: 40
  • RHR: 62
AM Supplements:
  • Electrolytes: 1 liquid IV packet
  • Creatine HCL: 5g
  • Fish Oil: 1000mg
  • Multi Vitamin: Daily Mens
  • Zinc Citrate: 30mg
PM Supplements:
  • Magnesium Glycinate: 400mg
  • Melatonin: 5mg
Macros:
  • Protein: 240
  • Carbs: 235
  • Fats: 68
Vice Count:
  • Coffees: 2
  • Nicotine Pouches: 3
Thoughts/Reflections:

Had a good early workout this morning - pecs are already a bit sore from the push ups.

Nicotine use continues to trend down which is nice - I have settled into the 3mg pouches and didn't even use my daily allotment today. All health metrics remain steady, nutrition remains mostly on point, and shoulder feels ok! So I am happy with where I currently at.
 
catdadironman said:
Split Day: Upper
Length: 1hr 15mins

Super Set 1

Pushups
  • BW x 39
  • BW x 25
  • BW x 15
  • BW x 12
Pull Ups
  • BW x 12
  • BW x 9
  • BW x 8
  • BW x 7

Super Set 2

Chest Fly
Cables
  • 25s x 10
  • 35s x 8
  • 40s x 7
  • 40s x 6

Facepulls
  • 30 x 10
  • 40 x 8
  • 50 x 7
  • 50 x 7

Super Set 3

Cable Rows
Narrow Grip
  • 140 x 9
  • 160 x 7
  • 160 x 6
  • 160 x 6

Lateral Raises
Individuals/Cable
  • 15 x 8
  • 15 x 7
  • 20 x 6
  • 20 x 6

Super Set 4

Shoulder Press
Cables
  • 60 x 10
  • 90 x 8
  • 110 x 6
  • 110 x 6

Shrugs
Dumbbells
  • 50s x 10
  • 80s x 9
  • 90s x 7
  • 110 x 6
Super Set 5

Bicep Curls
Preachers
  • 50 x 12
  • 70 x 9
  • 70 x 7
  • 70 x 6

Tricep Pushdowns
Cable/Straight Bar
  • 35 x 12
  • 65 x 9
  • 65 x 7
  • 65 x 6
Thoughts/Reflections:

Push ups for @HarleyGuy - didn't quite make it to 50, but they felt strong and I got a huge pump. Will be doing these every upper day! Pull ups were good too, got a couple more than last time.
Click to expand...
push ups and pull ups look perfect this is the big win :D @catdadironman
 
catdadironman said:
Current Compounds:
  • Test C: 120mg/week
    • 40mg Mon/Wed/Fri
  • Triz: 8mg/week
    • 4 mg Sun/Thur
  • Reta: 2mg/week
    • 1mg Sun/Thu
  • BPC/TB500: 1mg/day
    • 500mcg Am/PM
Weekly Health Metrics (Measured Sundays):
  • Weight:
  • Body Fat %:
  • Hematocrit:
  • Hemoglobin:
Daily Health Metrics:
  • Sleep Length: 6hrs 5mins
  • Sleep Quality: Poor
  • Blood Pressure: 122/81
  • HRV: 37
  • RHR: 66
AM Supplements:
  • Electrolytes: 1 liquid IV packet
  • Creatine HCL: 5g
  • Fish Oil: 1000mg
  • Multi Vitamin: Daily Mens
  • Zinc Citrate: 30mg
PM Supplements:
  • Magnesium Glycinate: 400mg
  • Melatonin: 5mg
Macros:
  • Protein: 210
  • Carbs: 200
  • Fats: 60
Vice Count:
  • Coffees: 2
  • Nicotine Pouches: 5
Thoughts/Reflections:

Recovery was..... underwhelming at best. My body held true to form, and it continues to reject the bold strategy of eating a heavy meal right before bed. Dining out also pushed my bedtime about 2 hours later than normal, which my very type A internal body clock completely ignored by waking me up at my normal time anyway. Consistency is important I guess?

The rest of the day was very low key, and mostly involved catching up on my TV series. Calories reduced a bit due to the heavy food yesterday and lack of activity today. Thankful its a gym rest day.

Attached Photos: My youngest son displaying the vibe of the day, a much lighter and nutritious meal than last night, and my new workout bag patch given to me by a friend last night - sums up my life :ROFLMAO:
Click to expand...
@catdadironman Smashing that nicotine! Awesome feline!
 
catdadironman said:
Current Compounds:
  • Test C: 120mg/week
    • 40mg Mon/Wed/Fri
  • Triz: 8mg/week
    • 4 mg Sun/Thur
  • Reta: 2mg/week
    • 1mg Sun/Thu
  • BPC/TB500: 1mg/day
    • 500mcg Am/PM
Weekly Health Metrics (Measured Sundays):
  • Weight:
  • Body Fat %:
  • Hematocrit:
  • Hemoglobin:
Daily Health Metrics:
  • Sleep Length: 6hrs 5mins
  • Sleep Quality: Poor
  • Blood Pressure: 122/81
  • HRV: 37
  • RHR: 66
AM Supplements:
  • Electrolytes: 1 liquid IV packet
  • Creatine HCL: 5g
  • Fish Oil: 1000mg
  • Multi Vitamin: Daily Mens
  • Zinc Citrate: 30mg
PM Supplements:
  • Magnesium Glycinate: 400mg
  • Melatonin: 5mg
Macros:
  • Protein: 210
  • Carbs: 200
  • Fats: 60
Vice Count:
  • Coffees: 2
  • Nicotine Pouches: 5
Thoughts/Reflections:

Recovery was..... underwhelming at best. My body held true to form, and it continues to reject the bold strategy of eating a heavy meal right before bed. Dining out also pushed my bedtime about 2 hours later than normal, which my very type A internal body clock completely ignored by waking me up at my normal time anyway. Consistency is important I guess?

The rest of the day was very low key, and mostly involved catching up on my TV series. Calories reduced a bit due to the heavy food yesterday and lack of activity today. Thankful its a gym rest day.

Attached Photos: My youngest son displaying the vibe of the day, a much lighter and nutritious meal than last night, and my new workout bag patch given to me by a friend last night - sums up my life :ROFLMAO:
Click to expand...
@catdadironman kitty just chilling man. The meal looks great also
 
Current Compounds:
  • Test C: 120mg/week
    • 40mg Mon/Wed/Fri
  • Triz: 10mg/week
    • 5 mg Sun/Thur
  • Reta: 2mg/week
    • 1mg Sun/Thu
  • BPC/TB500: 1mg/day
    • 500mcg Am/PM
Weekly Health Metrics (Measured Sundays):
  • Weight:
  • Body Fat %:
  • Hematocrit:
  • Hemoglobin:
Daily Health Metrics:
  • Sleep Length: 8hrs 1min
  • Sleep Quality: Good
  • Blood Pressure: 118/78
  • HRV: 42
  • RHR: 62
AM Supplements:
  • Electrolytes: 1 liquid IV packet
  • Creatine HCL: 5g
  • Fish Oil: 1000mg
  • Multi Vitamin: Daily Mens
  • Zinc Citrate: 30mg
PM Supplements:
  • Magnesium Glycinate: 400mg
  • Melatonin: 5mg
Macros:
  • Protein: 230
  • Carbs: 225
  • Fats: 65
Vice Count:
  • Coffees: 2
  • Nicotine Pouches: 7
Thoughts/Reflections:

Had a busy/slightly stressful day at work and nicotine use picked up cause of it - I kind of just kept replacing the old pouch with a new one rather than taking a few hour break in between like I have been. Oh well, back on track tomorrow.

Other than that, nutrition on point (lower macros/rest day) and slept good. Already looking forward to crawling into bed in a few hours.
 
catdadironman said:
Current Compounds:
  • Test C: 120mg/week
    • 40mg Mon/Wed/Fri
  • Triz: 10mg/week
    • 5 mg Sun/Thur
  • Reta: 2mg/week
    • 1mg Sun/Thu
  • BPC/TB500: 1mg/day
    • 500mcg Am/PM
Weekly Health Metrics (Measured Sundays):
  • Weight:
  • Body Fat %:
  • Hematocrit:
  • Hemoglobin:
Daily Health Metrics:
  • Sleep Length: 8hrs 1min
  • Sleep Quality: Good
  • Blood Pressure: 118/78
  • HRV: 42
  • RHR: 62
AM Supplements:
  • Electrolytes: 1 liquid IV packet
  • Creatine HCL: 5g
  • Fish Oil: 1000mg
  • Multi Vitamin: Daily Mens
  • Zinc Citrate: 30mg
PM Supplements:
  • Magnesium Glycinate: 400mg
  • Melatonin: 5mg
Macros:
  • Protein: 230
  • Carbs: 225
  • Fats: 65
Vice Count:
  • Coffees: 2
  • Nicotine Pouches: 7
Thoughts/Reflections:

Had a busy/slightly stressful day at work and nicotine use picked up cause of it - I kind of just kept replacing the old pouch with a new one rather than taking a few hour break in between like I have been. Oh well, back on track tomorrow.

Other than that, nutrition on point (lower macros/rest day) and slept good. Already looking forward to crawling into bed in a few hours.
Click to expand...
busy days are good days :D 7 pouches is big nicotine
 
Split Day: Posterior Legs / Core
Length: 1hr 30mins

Squats
Smith Machine
  • 90 x 10
  • 140 x 8
  • 160 x 8
  • 180 x 7

Romanian Deadlifts
  • 135 x 10
  • 185 x 8
  • 185 x 8
  • 205 x 7

Romanian Split Squats
Smith Machine
  • 50 x 9
  • 70 x 8
  • 90 x 7
  • 90 x 6

Hamstring Curls
Position: Seated
  • 130 x 10
  • 145 x 8
  • 145 x 8
  • 145 x 6

Calf Raises
Position: Standing
  • 200 x 12
  • 300 x 8
  • 300 x 7
  • 350 x 6

Elbow Planks
  • BW x 2:30
  • BW x 1:58
  • BW x 1:30

Crunches
Decline Bench
  • BW x 20
  • BW x 15
  • BW x 12

Leg Raises
  • BW x 10
  • BW x 8
  • BW x 7

Thoughts/Reflections:

Solid leg day. Did some Smith machine work to isolate the movements. I was really able to torch the glutes on the split squats.

Planks are going to be a foundation of my core work now - they burn so good!
 
Current Compounds:
  • Test C: 120mg/week
    • 40mg Mon/Wed/Fri
  • Triz: 10mg/week
    • 5 mg Sun/Thur
  • Reta: 2mg/week
    • 1mg Sun/Thu
  • BPC/TB500: 1mg/day
    • 500mcg Am/PM
Weekly Health Metrics (Measured Sundays):
  • Weight:
  • Body Fat %:
  • Hematocrit:
  • Hemoglobin:
Daily Health Metrics:
  • Sleep Length: 8hrs 10min
  • Sleep Quality: Excellent
  • Blood Pressure: 116/81
  • HRV: 43
  • RHR: 61
AM Supplements:
  • Electrolytes: 1 liquid IV packet
  • Creatine HCL: 5g
  • Fish Oil: 1000mg
  • Multi Vitamin: Daily Mens
  • Zinc Citrate: 30mg
PM Supplements:
  • Magnesium Glycinate: 400mg
  • Melatonin: 5mg
Macros:
  • Protein: 230
  • Carbs: 260
  • Fats: 75
Vice Count:
  • Coffees: 3
  • Nicotine Pouches: 3
Thoughts/Reflections:

Began my days off with a very solid leg workout. Can already feel the glutes when I am going up and down stairs - tomorrow might be rough. Nicotine back down to baseline after yesterdays onslaught.

Attached is some eats for the day: sushi lunch and one of my chicken bowls (chicken, potatoes, mixed veggies and some gouda cheese.)
 

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catdadironman said:
Current Compounds:
  • Test C: 120mg/week
    • 40mg Mon/Wed/Fri
  • Triz: 10mg/week
    • 5 mg Sun/Thur
  • Reta: 2mg/week
    • 1mg Sun/Thu
  • BPC/TB500: 1mg/day
    • 500mcg Am/PM
Weekly Health Metrics (Measured Sundays):
  • Weight:
  • Body Fat %:
  • Hematocrit:
  • Hemoglobin:
Daily Health Metrics:
  • Sleep Length: 8hrs 10min
  • Sleep Quality: Excellent
  • Blood Pressure: 116/81
  • HRV: 43
  • RHR: 61
AM Supplements:
  • Electrolytes: 1 liquid IV packet
  • Creatine HCL: 5g
  • Fish Oil: 1000mg
  • Multi Vitamin: Daily Mens
  • Zinc Citrate: 30mg
PM Supplements:
  • Magnesium Glycinate: 400mg
  • Melatonin: 5mg
Macros:
  • Protein: 230
  • Carbs: 260
  • Fats: 75
Vice Count:
  • Coffees: 3
  • Nicotine Pouches: 3
Thoughts/Reflections:

Began my days off with a very solid leg workout. Can already feel the glutes when I am going up and down stairs - tomorrow might be rough. Nicotine back down to baseline after yesterdays onslaught.

Attached is some eats for the day: sushi lunch and one of my chicken bowls (chicken, potatoes, mixed veggies and some gouda cheese.)
Click to expand...
Good update bro, Damn Sushi looks sensational!

FYI coffee is Vital not Vice 🤣
 
catdadironman said:
Split Day: Posterior Legs / Core
Length: 1hr 30mins

Squats
Smith Machine
  • 90 x 10
  • 140 x 8
  • 160 x 8
  • 180 x 7

Romanian Deadlifts
  • 135 x 10
  • 185 x 8
  • 185 x 8
  • 205 x 7

Romanian Split Squats
Smith Machine
  • 50 x 9
  • 70 x 8
  • 90 x 7
  • 90 x 6

Hamstring Curls
Position: Seated
  • 130 x 10
  • 145 x 8
  • 145 x 8
  • 145 x 6

Calf Raises
Position: Standing
  • 200 x 12
  • 300 x 8
  • 300 x 7
  • 350 x 6

Elbow Planks
  • BW x 2:30
  • BW x 1:58
  • BW x 1:30

Crunches
Decline Bench
  • BW x 20
  • BW x 15
  • BW x 12

Leg Raises
  • BW x 10
  • BW x 8
  • BW x 7

Thoughts/Reflections:

Solid leg day. Did some Smith machine work to isolate the movements. I was really able to torch the glutes on the split squats.

Planks are going to be a foundation of my core work now - they burn so good!
Click to expand...
perfect training :D 205 on Romanian strong
planks are the win for the big burn :P
catdadironman said:
Current Compounds:
  • Test C: 120mg/week
    • 40mg Mon/Wed/Fri
  • Triz: 10mg/week
    • 5 mg Sun/Thur
  • Reta: 2mg/week
    • 1mg Sun/Thu
  • BPC/TB500: 1mg/day
    • 500mcg Am/PM
Weekly Health Metrics (Measured Sundays):
  • Weight:
  • Body Fat %:
  • Hematocrit:
  • Hemoglobin:
Daily Health Metrics:
  • Sleep Length: 8hrs 10min
  • Sleep Quality: Excellent
  • Blood Pressure: 116/81
  • HRV: 43
  • RHR: 61
AM Supplements:
  • Electrolytes: 1 liquid IV packet
  • Creatine HCL: 5g
  • Fish Oil: 1000mg
  • Multi Vitamin: Daily Mens
  • Zinc Citrate: 30mg
PM Supplements:
  • Magnesium Glycinate: 400mg
  • Melatonin: 5mg
Macros:
  • Protein: 230
  • Carbs: 260
  • Fats: 75
Vice Count:
  • Coffees: 3
  • Nicotine Pouches: 3
Thoughts/Reflections:

Began my days off with a very solid leg workout. Can already feel the glutes when I am going up and down stairs - tomorrow might be rough. Nicotine back down to baseline after yesterdays onslaught.

Attached is some eats for the day: sushi lunch and one of my chicken bowls (chicken, potatoes, mixed veggies and some gouda cheese.)
Click to expand...
love the meal pic :D high protein @catdadironman keeping it clean
you coming on the podcast I hear right?
 
catdadironman said:
Split Day: Posterior Legs / Core
Length: 1hr 30mins

Squats
Smith Machine
  • 90 x 10
  • 140 x 8
  • 160 x 8
  • 180 x 7

Romanian Deadlifts
  • 135 x 10
  • 185 x 8
  • 185 x 8
  • 205 x 7

Romanian Split Squats
Smith Machine
  • 50 x 9
  • 70 x 8
  • 90 x 7
  • 90 x 6

Hamstring Curls
Position: Seated
  • 130 x 10
  • 145 x 8
  • 145 x 8
  • 145 x 6

Calf Raises
Position: Standing
  • 200 x 12
  • 300 x 8
  • 300 x 7
  • 350 x 6

Elbow Planks
  • BW x 2:30
  • BW x 1:58
  • BW x 1:30

Crunches
Decline Bench
  • BW x 20
  • BW x 15
  • BW x 12

Leg Raises
  • BW x 10
  • BW x 8
  • BW x 7

Thoughts/Reflections:

Solid leg day. Did some Smith machine work to isolate the movements. I was really able to torch the glutes on the split squats.

Planks are going to be a foundation of my core work now - they burn so good!
Click to expand...
@catdadironman nice man. We're gonna get you on the podcast pretty soon. I sent you a private message. We're gonna talk about all of this.
 
catdadironman said:
Split Day: Posterior Legs / Core
Length: 1hr 30mins

Squats
Smith Machine
  • 90 x 10
  • 140 x 8
  • 160 x 8
  • 180 x 7

Romanian Deadlifts
  • 135 x 10
  • 185 x 8
  • 185 x 8
  • 205 x 7

Romanian Split Squats
Smith Machine
  • 50 x 9
  • 70 x 8
  • 90 x 7
  • 90 x 6

Hamstring Curls
Position: Seated
  • 130 x 10
  • 145 x 8
  • 145 x 8
  • 145 x 6

Calf Raises
Position: Standing
  • 200 x 12
  • 300 x 8
  • 300 x 7
  • 350 x 6

Elbow Planks
  • BW x 2:30
  • BW x 1:58
  • BW x 1:30

Crunches
Decline Bench
  • BW x 20
  • BW x 15
  • BW x 12

Leg Raises
  • BW x 10
  • BW x 8
  • BW x 7

Thoughts/Reflections:

Solid leg day. Did some Smith machine work to isolate the movements. I was really able to torch the glutes on the split squats.

Planks are going to be a foundation of my core work now - they burn so good!
Click to expand...
This is a good one right here. I like the core training. It really does hit things a little bit differently. Those elbow planks are not easy. @catdadironman
 
catdadironman said:
Split Day: Posterior Legs / Core
Length: 1hr 30mins

Squats
Smith Machine
  • 90 x 10
  • 140 x 8
  • 160 x 8
  • 180 x 7

Romanian Deadlifts
  • 135 x 10
  • 185 x 8
  • 185 x 8
  • 205 x 7

Romanian Split Squats
Smith Machine
  • 50 x 9
  • 70 x 8
  • 90 x 7
  • 90 x 6

Hamstring Curls
Position: Seated
  • 130 x 10
  • 145 x 8
  • 145 x 8
  • 145 x 6

Calf Raises
Position: Standing
  • 200 x 12
  • 300 x 8
  • 300 x 7
  • 350 x 6

Elbow Planks
  • BW x 2:30
  • BW x 1:58
  • BW x 1:30

Crunches
Decline Bench
  • BW x 20
  • BW x 15
  • BW x 12

Leg Raises
  • BW x 10
  • BW x 8
  • BW x 7

Thoughts/Reflections:

Solid leg day. Did some Smith machine work to isolate the movements. I was really able to torch the glutes on the split squats.

Planks are going to be a foundation of my core work now - they burn so good!
Click to expand...
Good job man. I like the crunches you're doing and I like the leg raises. @catdadironman you won't go wrong with this steady training.
 
catdadironman said:
Current Compounds:
  • Test C: 120mg/week
    • 40mg Mon/Wed/Fri
  • Triz: 10mg/week
    • 5 mg Sun/Thur
  • Reta: 2mg/week
    • 1mg Sun/Thu
  • BPC/TB500: 1mg/day
    • 500mcg Am/PM
Weekly Health Metrics (Measured Sundays):
  • Weight:
  • Body Fat %:
  • Hematocrit:
  • Hemoglobin:
Daily Health Metrics:
  • Sleep Length: 8hrs 10min
  • Sleep Quality: Excellent
  • Blood Pressure: 116/81
  • HRV: 43
  • RHR: 61
AM Supplements:
  • Electrolytes: 1 liquid IV packet
  • Creatine HCL: 5g
  • Fish Oil: 1000mg
  • Multi Vitamin: Daily Mens
  • Zinc Citrate: 30mg
PM Supplements:
  • Magnesium Glycinate: 400mg
  • Melatonin: 5mg
Macros:
  • Protein: 230
  • Carbs: 260
  • Fats: 75
Vice Count:
  • Coffees: 3
  • Nicotine Pouches: 3
Thoughts/Reflections:

Began my days off with a very solid leg workout. Can already feel the glutes when I am going up and down stairs - tomorrow might be rough. Nicotine back down to baseline after yesterdays onslaught.

Attached is some eats for the day: sushi lunch and one of my chicken bowls (chicken, potatoes, mixed veggies and some gouda cheese.)
Click to expand...
@catdadironman Bros my wife is into that sushi shit. She's Japanese; she's always cooking that stuff but I'm not a big fan of it.
 
catdadironman said:
Current Compounds:
  • Test C: 120mg/week
    • 40mg Mon/Wed/Fri
  • Triz: 10mg/week
    • 5 mg Sun/Thur
  • Reta: 2mg/week
    • 1mg Sun/Thu
  • BPC/TB500: 1mg/day
    • 500mcg Am/PM
Weekly Health Metrics (Measured Sundays):
  • Weight:
  • Body Fat %:
  • Hematocrit:
  • Hemoglobin:
Daily Health Metrics:
  • Sleep Length: 8hrs 10min
  • Sleep Quality: Excellent
  • Blood Pressure: 116/81
  • HRV: 43
  • RHR: 61
AM Supplements:
  • Electrolytes: 1 liquid IV packet
  • Creatine HCL: 5g
  • Fish Oil: 1000mg
  • Multi Vitamin: Daily Mens
  • Zinc Citrate: 30mg
PM Supplements:
  • Magnesium Glycinate: 400mg
  • Melatonin: 5mg
Macros:
  • Protein: 230
  • Carbs: 260
  • Fats: 75
Vice Count:
  • Coffees: 3
  • Nicotine Pouches: 3
Thoughts/Reflections:

Began my days off with a very solid leg workout. Can already feel the glutes when I am going up and down stairs - tomorrow might be rough. Nicotine back down to baseline after yesterdays onslaught.

Attached is some eats for the day: sushi lunch and one of my chicken bowls (chicken, potatoes, mixed veggies and some gouda cheese.)
Click to expand...
I like how you include the vice count and I like how you're being honest about it. Unfortunately vices are very common but hopefully you can win yourself off. @catdadironman
 
LevButlerov said:
perfect training :D 205 on Romanian strong
planks are the win for the big burn :P

you coming on the podcast I hear right?
Click to expand...

stevesmi said:
@catdadironman nice man. We're gonna get you on the podcast pretty soon. I sent you a private message. We're gonna talk about all of this.
Click to expand...

Coming soon to your ears!

Mobster said:
Good to see some kind of squat in there
Click to expand...

I do squats every leg day - working my way up with the weight while focusing on form. Glutes are on fire from the split squats today tho!

Ulter said:
This is a good one right here. I like the core training. It really does hit things a little bit differently. Those elbow planks are not easy. @catdadironman
Click to expand...

Yeah - I can def feel it today!

ceo said:
@catdadironman Bros my wife is into that sushi shit. She's Japanese; she's always cooking that stuff but I'm not a big fan of it.
Click to expand...

It's one of my favorite cuisines! Light and fresh and pure protein - well, a little fat in there too with salmon and tuna.

ROIDDERS said:
I like how you include the vice count and I like how you're being honest about it. Unfortunately vices are very common but hopefully you can win yourself off. @catdadironman
Click to expand...

I am very happy with where I am at - this is literally less than half of where I was 4 months ago, when pouch mg strength is considered. Not perfect, but something I am conscious of, and steady progress on the wean down.
 
Split Day: Push
Length: 1hr 25min

Incline Chest Press
Plate Loaded Machine
  • 90 x 14
  • 140 x 10
  • 180 x 7
  • 180 x 6
Flat Chest Press
Machine
  • 140 x 8
  • 150 x 7
  • 150 x 6
  • 150 x 6
Flys
Pec Deck
  • 140 x 8
  • 150 x 7
  • 150 x 6
  • 150 x 6
Shoulder Press
Plate Loaded Machine
  • 140 x 10
  • 150 x 8
  • 160 x 7
  • 160 x 6
Lateral Raises
Dumbbells
  • 15's x 10
  • 17.5's x 9
  • 17.5's x 9
  • 20's x 7
Reverse Fly
Cables
  • 10 x 10
  • 10 x 8
  • 10 x 7
  • 10 x 7
Tricep Extensions
Cables/Overhead
  • 50 x 10
  • 65 x 8
  • 65 x 7
  • 65 x 7
Shoulder Mobility Work
  • 15 mins with bands.
Thoughts/Reflections:

Shoulder/Bicep tendon continues to improve. By far the strongest it has felt in a long while, so I am inclined to believe the BPC is working in conjunction with being very selective with movements and mobility work. Will remain on this course for a while longer....I don't want to reinjure and backtrack.
 
Current Compounds:
  • Test C: 120mg/week
    • 40mg Mon/Wed/Fri
  • Triz: 10mg/week
    • 5 mg Sun/Thur
  • Reta: 2mg/week
    • 1mg Sun/Thu
  • BPC/TB500: 1mg/day
    • 500mcg Am/PM
Weekly Health Metrics (Measured Sundays):
  • Weight:
  • Body Fat %:
  • Hematocrit:
  • Hemoglobin:
Daily Health Metrics:
  • Sleep Length: 7hrs 40min
  • Sleep Quality: Good
  • Blood Pressure: 118/79
  • HRV: 42
  • RHR: 63
AM Supplements:
  • Electrolytes: 1 liquid IV packet
  • Creatine HCL: 5g
  • Fish Oil: 1000mg
  • Multi Vitamin: Daily Mens
  • Zinc Citrate: 30mg
PM Supplements:
  • Magnesium Glycinate: 400mg
  • Melatonin: 5mg
Macros:
  • Protein: 240
  • Carbs: 255
  • Fats: 68
Vice Count:
  • Coffees: 2
  • Nicotine Pouches: 4
Thoughts/Reflections:

The shoulder is feeling the best it has in like over a month - so I think I am on the up and up on recovery. BPC for the win. Lets see if we can hold onto that and avoid reinjury!

My glutes have been on fire - split squats yesterday really torched them. Another movement I think will become a staple!

Gym and dinner photo attached. Ground bison with brown rice/quinoa blend and some tasty brussel sprouts!
 

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catdadironman said:
Split Day: Push
Length: 1hr 25min

Incline Chest Press
Plate Loaded Machine
  • 90 x 14
  • 140 x 10
  • 180 x 7
  • 180 x 6
Flat Chest Press
Machine
  • 140 x 8
  • 150 x 7
  • 150 x 6
  • 150 x 6
Flys
Pec Deck
  • 140 x 8
  • 150 x 7
  • 150 x 6
  • 150 x 6
Shoulder Press
Plate Loaded Machine
  • 140 x 10
  • 150 x 8
  • 160 x 7
  • 160 x 6
Lateral Raises
Dumbbells
  • 15's x 10
  • 17.5's x 9
  • 17.5's x 9
  • 20's x 7
Reverse Fly
Cables
  • 10 x 10
  • 10 x 8
  • 10 x 7
  • 10 x 7
Tricep Extensions
Cables/Overhead
  • 50 x 10
  • 65 x 8
  • 65 x 7
  • 65 x 7
Shoulder Mobility Work
  • 15 mins with bands.
Thoughts/Reflections:

Shoulder/Bicep tendon continues to improve. By far the strongest it has felt in a long while, so I am inclined to believe the BPC is working in conjunction with being very selective with movements and mobility work. Will remain on this course for a while longer....I don't want to reinjure and backtrack.
Click to expand...
180 on incline and 150 on flat you killing it hard :D @catdadironman
catdadironman said:
Current Compounds:
  • Test C: 120mg/week
    • 40mg Mon/Wed/Fri
  • Triz: 10mg/week
    • 5 mg Sun/Thur
  • Reta: 2mg/week
    • 1mg Sun/Thu
  • BPC/TB500: 1mg/day
    • 500mcg Am/PM
Weekly Health Metrics (Measured Sundays):
  • Weight:
  • Body Fat %:
  • Hematocrit:
  • Hemoglobin:
Daily Health Metrics:
  • Sleep Length: 7hrs 40min
  • Sleep Quality: Good
  • Blood Pressure: 118/79
  • HRV: 42
  • RHR: 63
AM Supplements:
  • Electrolytes: 1 liquid IV packet
  • Creatine HCL: 5g
  • Fish Oil: 1000mg
  • Multi Vitamin: Daily Mens
  • Zinc Citrate: 30mg
PM Supplements:
  • Magnesium Glycinate: 400mg
  • Melatonin: 5mg
Macros:
  • Protein: 240
  • Carbs: 255
  • Fats: 68
Vice Count:
  • Coffees: 2
  • Nicotine Pouches: 4
Thoughts/Reflections:

The shoulder is feeling the best it has in like over a month - so I think I am on the up and up on recovery. BPC for the win. Lets see if we can hold onto that and avoid reinjury!

My glutes have been on fire - split squats yesterday really torched them. Another movement I think will become a staple!

Gym and dinner photo attached. Ground bison with brown rice/quinoa blend and some tasty brussel sprouts!
Click to expand...
you're looking good, big arms wide shoulders :D NICE!
and Brison with brown rice my favorite, I love Bison burgers too btw perfect

@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @waggat @Trenhead3cc @Kopite67 @codezz
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri
 
catdadironman said:
Current Compounds:
  • Test C: 120mg/week
    • 40mg Mon/Wed/Fri
  • Triz: 10mg/week
    • 5 mg Sun/Thur
  • Reta: 2mg/week
    • 1mg Sun/Thu
  • BPC/TB500: 1mg/day
    • 500mcg Am/PM
Weekly Health Metrics (Measured Sundays):
  • Weight:
  • Body Fat %:
  • Hematocrit:
  • Hemoglobin:
Daily Health Metrics:
  • Sleep Length: 7hrs 40min
  • Sleep Quality: Good
  • Blood Pressure: 118/79
  • HRV: 42
  • RHR: 63
AM Supplements:
  • Electrolytes: 1 liquid IV packet
  • Creatine HCL: 5g
  • Fish Oil: 1000mg
  • Multi Vitamin: Daily Mens
  • Zinc Citrate: 30mg
PM Supplements:
  • Magnesium Glycinate: 400mg
  • Melatonin: 5mg
Macros:
  • Protein: 240
  • Carbs: 255
  • Fats: 68
Vice Count:
  • Coffees: 2
  • Nicotine Pouches: 4
Thoughts/Reflections:

The shoulder is feeling the best it has in like over a month - so I think I am on the up and up on recovery. BPC for the win. Lets see if we can hold onto that and avoid reinjury!

My glutes have been on fire - split squats yesterday really torched them. Another movement I think will become a staple!

Gym and dinner photo attached. Ground bison with brown rice/quinoa blend and some tasty brussel sprouts!
Click to expand...
Great your shoulders coming along. Lookin good bro. Never had bison before, whats it like?
 
catdadironman said:
Current Compounds:
  • Test C: 120mg/week
    • 40mg Mon/Wed/Fri
  • Triz: 10mg/week
    • 5 mg Sun/Thur
  • Reta: 2mg/week
    • 1mg Sun/Thu
  • BPC/TB500: 1mg/day
    • 500mcg Am/PM
Weekly Health Metrics (Measured Sundays):
  • Weight:
  • Body Fat %:
  • Hematocrit:
  • Hemoglobin:
Daily Health Metrics:
  • Sleep Length: 7hrs 40min
  • Sleep Quality: Good
  • Blood Pressure: 118/79
  • HRV: 42
  • RHR: 63
AM Supplements:
  • Electrolytes: 1 liquid IV packet
  • Creatine HCL: 5g
  • Fish Oil: 1000mg
  • Multi Vitamin: Daily Mens
  • Zinc Citrate: 30mg
PM Supplements:
  • Magnesium Glycinate: 400mg
  • Melatonin: 5mg
Macros:
  • Protein: 240
  • Carbs: 255
  • Fats: 68
Vice Count:
  • Coffees: 2
  • Nicotine Pouches: 4
Thoughts/Reflections:

The shoulder is feeling the best it has in like over a month - so I think I am on the up and up on recovery. BPC for the win. Lets see if we can hold onto that and avoid reinjury!

My glutes have been on fire - split squats yesterday really torched them. Another movement I think will become a staple!

Gym and dinner photo attached. Ground bison with brown rice/quinoa blend and some tasty brussel sprouts!
Click to expand...
Looking incredible brother vascular as all hell 🔥
 
catdadironman said:
Current Compounds:
  • Test C: 120mg/week
    • 40mg Mon/Wed/Fri
  • Triz: 10mg/week
    • 5 mg Sun/Thur
  • Reta: 2mg/week
    • 1mg Sun/Thu
  • BPC/TB500: 1mg/day
    • 500mcg Am/PM
Weekly Health Metrics (Measured Sundays):
  • Weight:
  • Body Fat %:
  • Hematocrit:
  • Hemoglobin:
Daily Health Metrics:
  • Sleep Length: 7hrs 40min
  • Sleep Quality: Good
  • Blood Pressure: 118/79
  • HRV: 42
  • RHR: 63
AM Supplements:
  • Electrolytes: 1 liquid IV packet
  • Creatine HCL: 5g
  • Fish Oil: 1000mg
  • Multi Vitamin: Daily Mens
  • Zinc Citrate: 30mg
PM Supplements:
  • Magnesium Glycinate: 400mg
  • Melatonin: 5mg
Macros:
  • Protein: 240
  • Carbs: 255
  • Fats: 68
Vice Count:
  • Coffees: 2
  • Nicotine Pouches: 4
Thoughts/Reflections:

The shoulder is feeling the best it has in like over a month - so I think I am on the up and up on recovery. BPC for the win. Lets see if we can hold onto that and avoid reinjury!

My glutes have been on fire - split squats yesterday really torched them. Another movement I think will become a staple!

Gym and dinner photo attached. Ground bison with brown rice/quinoa blend and some tasty brussel sprouts!
Click to expand...
I love brussel sprouts, I roast them with olive oil and salt, amazing
 
catdadironman said:
Split Day: Posterior Legs / Core
Length: 1hr 30mins

Squats
Smith Machine
  • 90 x 10
  • 140 x 8
  • 160 x 8
  • 180 x 7

Romanian Deadlifts
  • 135 x 10
  • 185 x 8
  • 185 x 8
  • 205 x 7

Romanian Split Squats
Smith Machine
  • 50 x 9
  • 70 x 8
  • 90 x 7
  • 90 x 6

Hamstring Curls
Position: Seated
  • 130 x 10
  • 145 x 8
  • 145 x 8
  • 145 x 6

Calf Raises
Position: Standing
  • 200 x 12
  • 300 x 8
  • 300 x 7
  • 350 x 6

Elbow Planks
  • BW x 2:30
  • BW x 1:58
  • BW x 1:30

Crunches
Decline Bench
  • BW x 20
  • BW x 15
  • BW x 12

Leg Raises
  • BW x 10
  • BW x 8
  • BW x 7

Thoughts/Reflections:

Solid leg day. Did some Smith machine work to isolate the movements. I was really able to torch the glutes on the split squats.

Planks are going to be a foundation of my core work now - they burn so good!
Click to expand...
Nice selection of exercises. Are these weights in lbs or kgs?
catdadironman said:
Split Day: Push
Length: 1hr 25min

Incline Chest Press
Plate Loaded Machine
  • 90 x 14
  • 140 x 10
  • 180 x 7
  • 180 x 6
Flat Chest Press
Machine
  • 140 x 8
  • 150 x 7
  • 150 x 6
  • 150 x 6
Flys
Pec Deck
  • 140 x 8
  • 150 x 7
  • 150 x 6
  • 150 x 6
Shoulder Press
Plate Loaded Machine
  • 140 x 10
  • 150 x 8
  • 160 x 7
  • 160 x 6
Lateral Raises
Dumbbells
  • 15's x 10
  • 17.5's x 9
  • 17.5's x 9
  • 20's x 7
Reverse Fly
Cables
  • 10 x 10
  • 10 x 8
  • 10 x 7
  • 10 x 7
Tricep Extensions
Cables/Overhead
  • 50 x 10
  • 65 x 8
  • 65 x 7
  • 65 x 7
Shoulder Mobility Work
  • 15 mins with bands.
Thoughts/Reflections:

Shoulder/Bicep tendon continues to improve. By far the strongest it has felt in a long while, so I am inclined to believe the BPC is working in conjunction with being very selective with movements and mobility work. Will remain on this course for a while longer....I don't want to reinjure and backtrack.
Click to expand...
Good looking push day. I'm thinking lbs now looking at this workout.
catdadironman said:
Current Compounds:
  • Test C: 120mg/week
    • 40mg Mon/Wed/Fri
  • Triz: 10mg/week
    • 5 mg Sun/Thur
  • Reta: 2mg/week
    • 1mg Sun/Thu
  • BPC/TB500: 1mg/day
    • 500mcg Am/PM
Weekly Health Metrics (Measured Sundays):
  • Weight:
  • Body Fat %:
  • Hematocrit:
  • Hemoglobin:
Daily Health Metrics:
  • Sleep Length: 7hrs 40min
  • Sleep Quality: Good
  • Blood Pressure: 118/79
  • HRV: 42
  • RHR: 63
AM Supplements:
  • Electrolytes: 1 liquid IV packet
  • Creatine HCL: 5g
  • Fish Oil: 1000mg
  • Multi Vitamin: Daily Mens
  • Zinc Citrate: 30mg
PM Supplements:
  • Magnesium Glycinate: 400mg
  • Melatonin: 5mg
Macros:
  • Protein: 240
  • Carbs: 255
  • Fats: 68
Vice Count:
  • Coffees: 2
  • Nicotine Pouches: 4
Thoughts/Reflections:

The shoulder is feeling the best it has in like over a month - so I think I am on the up and up on recovery. BPC for the win. Lets see if we can hold onto that and avoid reinjury!

My glutes have been on fire - split squats yesterday really torched them. Another movement I think will become a staple!

Gym and dinner photo attached. Ground bison with brown rice/quinoa blend and some tasty brussel sprouts!
Click to expand...
Looking good in the photo mate!
 
catdadironman said:
I am very happy with where I am at - this is literally less than half of where I was 4 months ago, when pouch mg strength is considered. Not perfect, but something I am conscious of, and steady progress on the wean down.
Click to expand...
I'm glad to see that you are progressing the way you want.
 
Split Day: Pull
Length: 1hr 20min

Lat Pull Downs
Grip: Reverse/Close
  • 100 x 10
  • 140 x 9
  • 160 x 8
  • 180 x 6
Lat Push Downs
  • 50 x 10
  • 65 x 9
  • 80 x 8
  • 80 x 7
Row
V Bar
  • 90 x 9
  • 90 x 8
  • 115 x 6
  • 115 x 5
Back Extensions
  • BW x 15
  • BW x 13
  • BW x 12
  • BW x 10
Shrugs
Bar
  • 135 x 10
  • 185 x 9
  • 225 x 7
  • 225 x 6
Hammer Curls
Dumbbell
  • 30s x 10
  • 30s x 8
  • 35s x 6
  • 35s x 6
Planks
  • BW x 2:30
  • BW x 1:48
  • BW x 1:32
Crunches
Weighted
  • 80 x 12
  • 80 x 11
  • 95 x 7
Leg Raises
  • BW x 10
  • BW x 8
  • BW x 7
Thoughts/Reflections

Solid workout - back felt strong today, and bicep tendon felt good on curls.
 
LevButlerov said:
and Brison with brown rice my favorite, I love Bison burgers too btw perfect
Click to expand...

Bison burger! Now your talking!

Shakey said:
Great your shoulders coming along. Lookin good bro. Never had bison before, whats it like?
Click to expand...

Much like beef, but leaner. Give it a shot! It can be a bit spendy - but its a nice treat every now and then

Dreamer said:
I love brussel sprouts, I roast them with olive oil and salt, amazing
Click to expand...

Sometimes I make a Sriracha and honey glaze and roast them - its the bees knees!

rizzlekdizzle said:
How do you find 10mg Tirz? Struggle to eat?
Click to expand...

I am actually down to 8 now - that might have been a typo if it still says 10. But it seems to be a good dose for me - enough to keep the food noise at bay, but I am keeping up with my macros no problem.

waggat said:
Nice selection of exercises. Are these weights in lbs or kgs?
Click to expand...

I am in the US - so all lbs and imperial measurements.

waggat said:
Good looking push day.

Looking good in the photo mate!
Click to expand...

Thanks!
 
catdadironman said:
Split Day: Pull
Length: 1hr 20min

Lat Pull Downs
Grip: Reverse/Close
  • 100 x 10
  • 140 x 9
  • 160 x 8
  • 180 x 6
Lat Push Downs
  • 50 x 10
  • 65 x 9
  • 80 x 8
  • 80 x 7
Row
V Bar
  • 90 x 9
  • 90 x 8
  • 115 x 6
  • 115 x 5
Back Extensions
  • BW x 15
  • BW x 13
  • BW x 12
  • BW x 10
Shrugs
Bar
  • 135 x 10
  • 185 x 9
  • 225 x 7
  • 225 x 6
Hammer Curls
Dumbbell
  • 30s x 10
  • 30s x 8
  • 35s x 6
  • 35s x 6
Planks
  • BW x 2:30
  • BW x 1:48
  • BW x 1:32
Crunches
Weighted
  • 80 x 12
  • 80 x 11
  • 95 x 7
Leg Raises
  • BW x 10
  • BW x 8
  • BW x 7
Thoughts/Reflections

Solid workout - back felt strong today, and bicep tendon felt good on curls.
Click to expand...
@catdadironman volume looks strong.....amazing progress.......
 
catdadironman said:
Split Day: Pull
Length: 1hr 20min

Lat Pull Downs
Grip: Reverse/Close
  • 100 x 10
  • 140 x 9
  • 160 x 8
  • 180 x 6
Lat Push Downs
  • 50 x 10
  • 65 x 9
  • 80 x 8
  • 80 x 7
Row
V Bar
  • 90 x 9
  • 90 x 8
  • 115 x 6
  • 115 x 5
Back Extensions
  • BW x 15
  • BW x 13
  • BW x 12
  • BW x 10
Shrugs
Bar
  • 135 x 10
  • 185 x 9
  • 225 x 7
  • 225 x 6
Hammer Curls
Dumbbell
  • 30s x 10
  • 30s x 8
  • 35s x 6
  • 35s x 6
Planks
  • BW x 2:30
  • BW x 1:48
  • BW x 1:32
Crunches
Weighted
  • 80 x 12
  • 80 x 11
  • 95 x 7
Leg Raises
  • BW x 10
  • BW x 8
  • BW x 7
Thoughts/Reflections

Solid workout - back felt strong today, and bicep tendon felt good on curls.
Click to expand...
big row 115 solid today :D really pushing planks too wow! @catdadironman
 
  • Test C: 120mg/week
    • 40mg Mon/Wed/Fri
  • Triz: 8mg/week
    • 4 mg Sun/Thur
  • Reta: 2mg/week
    • 1mg Sun/Thu
  • BPC/TB500: 1mg/day
    • 500mcg Am/PM
Weekly Health Metrics (Measured Sundays):
  • Weight:
  • Body Fat %:
  • Hematocrit:
  • Hemoglobin:
Daily Health Metrics:
  • Sleep Length: 7hrs 51min
  • Sleep Quality: Good
  • Blood Pressure: 116/78
  • HRV: 40
  • RHR: 61
AM Supplements:
  • Electrolytes: 1 liquid IV packet
  • Creatine HCL: 5g
  • Fish Oil: 1000mg
  • Multi Vitamin: Daily Mens
  • Zinc Citrate: 30mg
PM Supplements:
  • Magnesium Glycinate: 400mg
  • Melatonin: 5mg
Macros:
  • Protein: 230
  • Carbs: 2225
  • Fats: 65
Vice Count:
  • Coffees: 2
  • Nicotine Pouches: 4
Thoughts/Reflections:

Nothing really to add for today - easy peasy update
 
catdadironman said:
  • Test C: 120mg/week
    • 40mg Mon/Wed/Fri
  • Triz: 8mg/week
    • 4 mg Sun/Thur
  • Reta: 2mg/week
    • 1mg Sun/Thu
  • BPC/TB500: 1mg/day
    • 500mcg Am/PM
Weekly Health Metrics (Measured Sundays):
  • Weight:
  • Body Fat %:
  • Hematocrit:
  • Hemoglobin:
Daily Health Metrics:
  • Sleep Length: 7hrs 51min
  • Sleep Quality: Good
  • Blood Pressure: 116/78
  • HRV: 40
  • RHR: 61
AM Supplements:
  • Electrolytes: 1 liquid IV packet
  • Creatine HCL: 5g
  • Fish Oil: 1000mg
  • Multi Vitamin: Daily Mens
  • Zinc Citrate: 30mg
PM Supplements:
  • Magnesium Glycinate: 400mg
  • Melatonin: 5mg
Macros:
  • Protein: 230
  • Carbs: 2225
  • Fats: 65
Vice Count:
  • Coffees: 2
  • Nicotine Pouches: 4
Thoughts/Reflections:

Nothing really to add for today - easy peasy update
Click to expand...
clean day as always :D
 
  • Test C: 120mg/week
    • 40mg Mon/Wed/Fri
  • Triz: 8mg/week
    • 4 mg Sun/Thur
  • Reta: 2mg/week
    • 1mg Sun/Thu
  • BPC/TB500: 1mg/day
    • 500mcg Am/PM
Weekly Health Metrics (Measured Sundays):
  • Weight:
  • Body Fat %:
  • Hematocrit:
  • Hemoglobin:
Daily Health Metrics:
  • Sleep Length: 7hrs 28min
  • Sleep Quality: Good
  • Blood Pressure: 112/78
  • HRV: 40
  • RHR: 63
AM Supplements:
  • Electrolytes: 1 liquid IV packet
  • Creatine HCL: 5g
  • Fish Oil: 1000mg
  • Multi Vitamin: Daily Mens
  • Zinc Citrate: 30mg
PM Supplements:
  • Magnesium Glycinate: 400mg
  • Melatonin: 5mg
Macros:
  • Protein: 220
  • Carbs: 215
  • Fats: 68
Vice Count:
  • Coffees: 2
  • Nicotine Pouches: 5
Thoughts/Reflections:

Simple update today as its a rest day from the gym - macros to reflect that. Blood pressure has been consistently below 120, which is nice trend to be on.

The weather is finally starting to warm up in the Northern part of the US. I am itching to get my road bike out for some rides to get my cardio game picked up, but it is not quite warm enough yet.
 
catdadironman said:
Burgers are meant to be pink in the middle! No other way to eat them!

I always get steaks rare as well!



Yeah - back strength jumped all of a sudden - not sure if its because I am doing more compound movements or what lead to it.
Click to expand...
catdadironman said:
Burgers are meant to be pink in the middle! No other way to eat them!

I always get steaks rare as well!
Click to expand...
my brother!!!! :D fact @catdadironman
catdadironman said:
Yeah - back strength jumped all of a sudden - not sure if its because I am doing more compound movements or what lead to it.
Click to expand...
thats good means we on right track!
 
catdadironman said:
  • Test C: 120mg/week
    • 40mg Mon/Wed/Fri
  • Triz: 8mg/week
    • 4 mg Sun/Thur
  • Reta: 2mg/week
    • 1mg Sun/Thu
  • BPC/TB500: 1mg/day
    • 500mcg Am/PM
Weekly Health Metrics (Measured Sundays):
  • Weight:
  • Body Fat %:
  • Hematocrit:
  • Hemoglobin:
Daily Health Metrics:
  • Sleep Length: 7hrs 28min
  • Sleep Quality: Good
  • Blood Pressure: 112/78
  • HRV: 40
  • RHR: 63
AM Supplements:
  • Electrolytes: 1 liquid IV packet
  • Creatine HCL: 5g
  • Fish Oil: 1000mg
  • Multi Vitamin: Daily Mens
  • Zinc Citrate: 30mg
PM Supplements:
  • Magnesium Glycinate: 400mg
  • Melatonin: 5mg
Macros:
  • Protein: 220
  • Carbs: 215
  • Fats: 68
Vice Count:
  • Coffees: 2
  • Nicotine Pouches: 5
Thoughts/Reflections:

Simple update today as its a rest day from the gym - macros to reflect that. Blood pressure has been consistently below 120, which is nice trend to be on.

The weather is finally starting to warm up in the Northern part of the US. I am itching to get my road bike out for some rides to get my cardio game picked up, but it is not quite warm enough yet.
Click to expand...
good rest day :D but consider doing a bit more carbs and protein on rest days you already lean @catdadironman not much +20-30
 
Split Day: Anterior Legs/Core
Length: 1hr 14mins

Squats
  • 95 x 12
  • 135 x 10
  • 185 x 8
  • 185 x 8
Leg Press
Stance: Neutral
  • 360 x 9
  • 450 x 8
  • 450 x 8
  • 500 x 6
Extensions
  • 150 x 12
  • 170 x 8
  • 170 x 8
  • 190 x 6
Hamstring Curls
Position: Seated
  • 90 x 12
  • 130 x 10
  • 150 x 7
  • 150 x 6
Calf Raises
Position: Seated
  • 50 x 12
  • 100 x 10
  • 150 x 7
  • 150 x 7
Crunches
Weighted
  • 65 x 15
  • 80 x 15
  • 95 x 10
  • 95 x 9
Leg Raises:
  • BW x 10
  • BW x 9
  • BW x 8
  • BW x 6

Current Compounds:
  • Test C: 120mg/week
    • 40mg Mon/Wed/Fri
  • Triz: 8mg/week
    • 4 mg Sun/Thur
  • Reta: 2mg/week
    • 1mg Sun/Thu
  • BPC/TB500: 1mg/day
    • 500mcg Am/PM
Weekly Health Metrics (Measured Sundays):
  • Weight: 170
  • Body Fat %: 5.1
  • Hematocrit: 16.2
  • Hemoglobin: 48
Daily Health Metrics:
  • Sleep Length: 8hrs 1min
  • Sleep Quality: Good
  • Blood Pressure: 116/70
  • HRV: 43
  • RHR: 62
AM Supplements:
  • Electrolytes: 1 liquid IV packet
  • Creatine HCL: 5g
  • Fish Oil: 1000mg
  • Multi Vitamin: Daily Mens
  • Zinc Citrate: 30mg
PM Supplements:
  • Magnesium Glycinate: 400mg
  • Melatonin: 5mg
Macros:
  • Protein: 235
  • Carbs: 230
  • Fats: 65
Vice Count:
  • Coffees: 5
  • Nicotine Pouches: 4
Thoughts/Reflections:

Legs felt very strong today and blood pressure continues to trend well. All other health markers holding steady at the weekly check.

Coffee got a little out of hand today - purely in the name of public service, of course. As some of you may have picked up from my exchanges with @HarleyGuy on my log, I work in Law Enforcement. Once a month my department hosts "Coffee with a Cop" for community outreach. As the departments resident coffee snob/aficionado, I'm essentially deployed as the caffeine liaison if I happen to be on shift.

I genuinely love it. Its a rare chance to connect with people on a good day, instead of showing up for one of their worst ones, which is more often than not the case in this line of work. That said, the event can turn into a bit of a caffeine endurance test, as it would be rude not to accept offers of a refill!

If nothing else, it likely contributed to my strong leg day today. Whether it also contributes to a shit night of sleep is yet to be seen!
 
catdadironman said:
Split Day: Anterior Legs/Core
Length: 1hr 14mins

Squats
  • 95 x 12
  • 135 x 10
  • 185 x 8
  • 185 x 8
Leg Press
Stance: Neutral
  • 360 x 9
  • 450 x 8
  • 450 x 8
  • 500 x 6
Extensions
  • 150 x 12
  • 170 x 8
  • 170 x 8
  • 190 x 6
Hamstring Curls
Position: Seated
  • 90 x 12
  • 130 x 10
  • 150 x 7
  • 150 x 6
Calf Raises
Position: Seated
  • 50 x 12
  • 100 x 10
  • 150 x 7
  • 150 x 7
Crunches
Weighted
  • 65 x 15
  • 80 x 15
  • 95 x 10
  • 95 x 9
Leg Raises:
  • BW x 10
  • BW x 9
  • BW x 8
  • BW x 6

Current Compounds:
  • Test C: 120mg/week
    • 40mg Mon/Wed/Fri
  • Triz: 8mg/week
    • 4 mg Sun/Thur
  • Reta: 2mg/week
    • 1mg Sun/Thu
  • BPC/TB500: 1mg/day
    • 500mcg Am/PM
Weekly Health Metrics (Measured Sundays):
  • Weight: 170
  • Body Fat %: 5.1
  • Hematocrit: 16.2
  • Hemoglobin: 48
Daily Health Metrics:
  • Sleep Length: 8hrs 1min
  • Sleep Quality: Good
  • Blood Pressure: 116/70
  • HRV: 43
  • RHR: 62
AM Supplements:
  • Electrolytes: 1 liquid IV packet
  • Creatine HCL: 5g
  • Fish Oil: 1000mg
  • Multi Vitamin: Daily Mens
  • Zinc Citrate: 30mg
PM Supplements:
  • Magnesium Glycinate: 400mg
  • Melatonin: 5mg
Macros:
  • Protein: 235
  • Carbs: 230
  • Fats: 65
Vice Count:
  • Coffees: 5
  • Nicotine Pouches: 4
Thoughts/Reflections:

Legs felt very strong today and blood pressure continues to trend well. All other health markers holding steady at the weekly check.

Coffee got a little out of hand today - purely in the name of public service, of course. As some of you may have picked up from my exchanges with @HarleyGuy on my log, I work in Law Enforcement. Once a month my department hosts "Coffee with a Cop" for community outreach. As the departments resident coffee snob/aficionado, I'm essentially deployed as the caffeine liaison if I happen to be on shift.

I genuinely love it. Its a rare chance to connect with people on a good day, instead of showing up for one of their worst ones, which is more often than not the case in this line of work. That said, the event can turn into a bit of a caffeine endurance test, as it would be rude not to accept offers of a refill!

If nothing else, it likely contributed to my strong leg day today. Whether it also contributes to a shit night of sleep is yet to be seen!
Click to expand...
185 squat and 500 leg press huge :D big day @catdadironman and love your role coffee with cop lol didnt know that was a thing
 
catdadironman said:
Split Day: Anterior Legs/Core
Length: 1hr 14mins

Squats
  • 95 x 12
  • 135 x 10
  • 185 x 8
  • 185 x 8
Leg Press
Stance: Neutral
  • 360 x 9
  • 450 x 8
  • 450 x 8
  • 500 x 6
Extensions
  • 150 x 12
  • 170 x 8
  • 170 x 8
  • 190 x 6
Hamstring Curls
Position: Seated
  • 90 x 12
  • 130 x 10
  • 150 x 7
  • 150 x 6
Calf Raises
Position: Seated
  • 50 x 12
  • 100 x 10
  • 150 x 7
  • 150 x 7
Crunches
Weighted
  • 65 x 15
  • 80 x 15
  • 95 x 10
  • 95 x 9
Leg Raises:
  • BW x 10
  • BW x 9
  • BW x 8
  • BW x 6

Current Compounds:
  • Test C: 120mg/week
    • 40mg Mon/Wed/Fri
  • Triz: 8mg/week
    • 4 mg Sun/Thur
  • Reta: 2mg/week
    • 1mg Sun/Thu
  • BPC/TB500: 1mg/day
    • 500mcg Am/PM
Weekly Health Metrics (Measured Sundays):
  • Weight: 170
  • Body Fat %: 5.1
  • Hematocrit: 16.2
  • Hemoglobin: 48
Daily Health Metrics:
  • Sleep Length: 8hrs 1min
  • Sleep Quality: Good
  • Blood Pressure: 116/70
  • HRV: 43
  • RHR: 62
AM Supplements:
  • Electrolytes: 1 liquid IV packet
  • Creatine HCL: 5g
  • Fish Oil: 1000mg
  • Multi Vitamin: Daily Mens
  • Zinc Citrate: 30mg
PM Supplements:
  • Magnesium Glycinate: 400mg
  • Melatonin: 5mg
Macros:
  • Protein: 235
  • Carbs: 230
  • Fats: 65
Vice Count:
  • Coffees: 5
  • Nicotine Pouches: 4
Thoughts/Reflections:

Legs felt very strong today and blood pressure continues to trend well. All other health markers holding steady at the weekly check.

Coffee got a little out of hand today - purely in the name of public service, of course. As some of you may have picked up from my exchanges with @HarleyGuy on my log, I work in Law Enforcement. Once a month my department hosts "Coffee with a Cop" for community outreach. As the departments resident coffee snob/aficionado, I'm essentially deployed as the caffeine liaison if I happen to be on shift.

I genuinely love it. Its a rare chance to connect with people on a good day, instead of showing up for one of their worst ones, which is more often than not the case in this line of work. That said, the event can turn into a bit of a caffeine endurance test, as it would be rude not to accept offers of a refill!

If nothing else, it likely contributed to my strong leg day today. Whether it also contributes to a shit night of sleep is yet to be seen!
Click to expand...
@catdadironman keep up the good work bro. Looking really good on this. Looking forward to having you on the podcast soon.
 
LevButlerov said:
185 squat and 500 leg press huge :D big day
Click to expand...

I am very happy with this workout - I am steadily moving more volume during the working sets.

LevButlerov said:
@catdadironman and love your role coffee with cop lol didnt know that was a thing
Click to expand...

Haha yeah, my department is very community engagement based so we do events where we can interact with the public in positive settings. One of them is the coffee time - where people can come know the officers on a human level and engage in meaningful conversations about the community. Many of us go, but I tend to lead the charge - I love my coffee and enjoy the opportunity to engage people on a positive note.
 
catdadironman said:
Split Day: Anterior Legs/Core
Length: 1hr 14mins

Squats
  • 95 x 12
  • 135 x 10
  • 185 x 8
  • 185 x 8
Leg Press
Stance: Neutral
  • 360 x 9
  • 450 x 8
  • 450 x 8
  • 500 x 6
Extensions
  • 150 x 12
  • 170 x 8
  • 170 x 8
  • 190 x 6
Hamstring Curls
Position: Seated
  • 90 x 12
  • 130 x 10
  • 150 x 7
  • 150 x 6
Calf Raises
Position: Seated
  • 50 x 12
  • 100 x 10
  • 150 x 7
  • 150 x 7
Crunches
Weighted
  • 65 x 15
  • 80 x 15
  • 95 x 10
  • 95 x 9
Leg Raises:
  • BW x 10
  • BW x 9
  • BW x 8
  • BW x 6

Current Compounds:
  • Test C: 120mg/week
    • 40mg Mon/Wed/Fri
  • Triz: 8mg/week
    • 4 mg Sun/Thur
  • Reta: 2mg/week
    • 1mg Sun/Thu
  • BPC/TB500: 1mg/day
    • 500mcg Am/PM
Weekly Health Metrics (Measured Sundays):
  • Weight: 170
  • Body Fat %: 5.1
  • Hematocrit: 16.2
  • Hemoglobin: 48
Daily Health Metrics:
  • Sleep Length: 8hrs 1min
  • Sleep Quality: Good
  • Blood Pressure: 116/70
  • HRV: 43
  • RHR: 62
AM Supplements:
  • Electrolytes: 1 liquid IV packet
  • Creatine HCL: 5g
  • Fish Oil: 1000mg
  • Multi Vitamin: Daily Mens
  • Zinc Citrate: 30mg
PM Supplements:
  • Magnesium Glycinate: 400mg
  • Melatonin: 5mg
Macros:
  • Protein: 235
  • Carbs: 230
  • Fats: 65
Vice Count:
  • Coffees: 5
  • Nicotine Pouches: 4
Thoughts/Reflections:

Legs felt very strong today and blood pressure continues to trend well. All other health markers holding steady at the weekly check.

Coffee got a little out of hand today - purely in the name of public service, of course. As some of you may have picked up from my exchanges with @HarleyGuy on my log, I work in Law Enforcement. Once a month my department hosts "Coffee with a Cop" for community outreach. As the departments resident coffee snob/aficionado, I'm essentially deployed as the caffeine liaison if I happen to be on shift.

I genuinely love it. Its a rare chance to connect with people on a good day, instead of showing up for one of their worst ones, which is more often than not the case in this line of work. That said, the event can turn into a bit of a caffeine endurance test, as it would be rude not to accept offers of a refill!

If nothing else, it likely contributed to my strong leg day today. Whether it also contributes to a shit night of sleep is yet to be seen!
Click to expand...
oh no your vices are getting worse :( you went from 2-3 a day to 4-5. @catdadironman
 
catdadironman said:
I am very happy with this workout - I am steadily moving more volume during the working sets.



Haha yeah, my department is very community engagement based so we do events where we can interact with the public in positive settings. One of them is the coffee time - where people can come know the officers on a human level and engage in meaningful conversations about the community. Many of us go, but I tend to lead the charge - I love my coffee and enjoy the opportunity to engage people on a positive note.
Click to expand...
I get the coffee thing now :D good share @catdadironman
 
catdadironman said:
Split Day: Anterior Legs/Core
Length: 1hr 14mins

Squats
  • 95 x 12
  • 135 x 10
  • 185 x 8
  • 185 x 8
Leg Press
Stance: Neutral
  • 360 x 9
  • 450 x 8
  • 450 x 8
  • 500 x 6
Extensions
  • 150 x 12
  • 170 x 8
  • 170 x 8
  • 190 x 6
Hamstring Curls
Position: Seated
  • 90 x 12
  • 130 x 10
  • 150 x 7
  • 150 x 6
Calf Raises
Position: Seated
  • 50 x 12
  • 100 x 10
  • 150 x 7
  • 150 x 7
Crunches
Weighted
  • 65 x 15
  • 80 x 15
  • 95 x 10
  • 95 x 9
Leg Raises:
  • BW x 10
  • BW x 9
  • BW x 8
  • BW x 6

Current Compounds:
  • Test C: 120mg/week
    • 40mg Mon/Wed/Fri
  • Triz: 8mg/week
    • 4 mg Sun/Thur
  • Reta: 2mg/week
    • 1mg Sun/Thu
  • BPC/TB500: 1mg/day
    • 500mcg Am/PM
Weekly Health Metrics (Measured Sundays):
  • Weight: 170
  • Body Fat %: 5.1
  • Hematocrit: 16.2
  • Hemoglobin: 48
Daily Health Metrics:
  • Sleep Length: 8hrs 1min
  • Sleep Quality: Good
  • Blood Pressure: 116/70
  • HRV: 43
  • RHR: 62
AM Supplements:
  • Electrolytes: 1 liquid IV packet
  • Creatine HCL: 5g
  • Fish Oil: 1000mg
  • Multi Vitamin: Daily Mens
  • Zinc Citrate: 30mg
PM Supplements:
  • Magnesium Glycinate: 400mg
  • Melatonin: 5mg
Macros:
  • Protein: 235
  • Carbs: 230
  • Fats: 65
Vice Count:
  • Coffees: 5
  • Nicotine Pouches: 4
Thoughts/Reflections:

Legs felt very strong today and blood pressure continues to trend well. All other health markers holding steady at the weekly check.

Coffee got a little out of hand today - purely in the name of public service, of course. As some of you may have picked up from my exchanges with @HarleyGuy on my log, I work in Law Enforcement. Once a month my department hosts "Coffee with a Cop" for community outreach. As the departments resident coffee snob/aficionado, I'm essentially deployed as the caffeine liaison if I happen to be on shift.

I genuinely love it. Its a rare chance to connect with people on a good day, instead of showing up for one of their worst ones, which is more often than not the case in this line of work. That said, the event can turn into a bit of a caffeine endurance test, as it would be rude not to accept offers of a refill!

If nothing else, it likely contributed to my strong leg day today. Whether it also contributes to a shit night of sleep is yet to be seen!
Click to expand...
Bros, I like your layout keeping the protein and carbs the same. @catdadironman I see a lot of guys doing something like that or even keeping the carb a little high.
 
catdadironman said:
Split Day: Anterior Legs/Core
Length: 1hr 14mins

Squats
  • 95 x 12
  • 135 x 10
  • 185 x 8
  • 185 x 8
Leg Press
Stance: Neutral
  • 360 x 9
  • 450 x 8
  • 450 x 8
  • 500 x 6
Extensions
  • 150 x 12
  • 170 x 8
  • 170 x 8
  • 190 x 6
Hamstring Curls
Position: Seated
  • 90 x 12
  • 130 x 10
  • 150 x 7
  • 150 x 6
Calf Raises
Position: Seated
  • 50 x 12
  • 100 x 10
  • 150 x 7
  • 150 x 7
Crunches
Weighted
  • 65 x 15
  • 80 x 15
  • 95 x 10
  • 95 x 9
Leg Raises:
  • BW x 10
  • BW x 9
  • BW x 8
  • BW x 6

Current Compounds:
  • Test C: 120mg/week
    • 40mg Mon/Wed/Fri
  • Triz: 8mg/week
    • 4 mg Sun/Thur
  • Reta: 2mg/week
    • 1mg Sun/Thu
  • BPC/TB500: 1mg/day
    • 500mcg Am/PM
Weekly Health Metrics (Measured Sundays):
  • Weight: 170
  • Body Fat %: 5.1
  • Hematocrit: 16.2
  • Hemoglobin: 48
Daily Health Metrics:
  • Sleep Length: 8hrs 1min
  • Sleep Quality: Good
  • Blood Pressure: 116/70
  • HRV: 43
  • RHR: 62
AM Supplements:
  • Electrolytes: 1 liquid IV packet
  • Creatine HCL: 5g
  • Fish Oil: 1000mg
  • Multi Vitamin: Daily Mens
  • Zinc Citrate: 30mg
PM Supplements:
  • Magnesium Glycinate: 400mg
  • Melatonin: 5mg
Macros:
  • Protein: 235
  • Carbs: 230
  • Fats: 65
Vice Count:
  • Coffees: 5
  • Nicotine Pouches: 4
Thoughts/Reflections:

Legs felt very strong today and blood pressure continues to trend well. All other health markers holding steady at the weekly check.

Coffee got a little out of hand today - purely in the name of public service, of course. As some of you may have picked up from my exchanges with @HarleyGuy on my log, I work in Law Enforcement. Once a month my department hosts "Coffee with a Cop" for community outreach. As the departments resident coffee snob/aficionado, I'm essentially deployed as the caffeine liaison if I happen to be on shift.

I genuinely love it. Its a rare chance to connect with people on a good day, instead of showing up for one of their worst ones, which is more often than not the case in this line of work. That said, the event can turn into a bit of a caffeine endurance test, as it would be rude not to accept offers of a refill!

If nothing else, it likely contributed to my strong leg day today. Whether it also contributes to a shit night of sleep is yet to be seen!
Click to expand...
@catdadironman I'm sure you take in a lot of coffee and also a lot of donuts. Should post the picture of some donuts that you get, especially those ones I'm sure you like that have the jelly in the middle. lol
 
catdadironman said:
Split Day: Anterior Legs/Core
Length: 1hr 14mins

Squats
  • 95 x 12
  • 135 x 10
  • 185 x 8
  • 185 x 8
Leg Press
Stance: Neutral
  • 360 x 9
  • 450 x 8
  • 450 x 8
  • 500 x 6
Extensions
  • 150 x 12
  • 170 x 8
  • 170 x 8
  • 190 x 6
Hamstring Curls
Position: Seated
  • 90 x 12
  • 130 x 10
  • 150 x 7
  • 150 x 6
Calf Raises
Position: Seated
  • 50 x 12
  • 100 x 10
  • 150 x 7
  • 150 x 7
Crunches
Weighted
  • 65 x 15
  • 80 x 15
  • 95 x 10
  • 95 x 9
Leg Raises:
  • BW x 10
  • BW x 9
  • BW x 8
  • BW x 6

Current Compounds:
  • Test C: 120mg/week
    • 40mg Mon/Wed/Fri
  • Triz: 8mg/week
    • 4 mg Sun/Thur
  • Reta: 2mg/week
    • 1mg Sun/Thu
  • BPC/TB500: 1mg/day
    • 500mcg Am/PM
Weekly Health Metrics (Measured Sundays):
  • Weight: 170
  • Body Fat %: 5.1
  • Hematocrit: 16.2
  • Hemoglobin: 48
Daily Health Metrics:
  • Sleep Length: 8hrs 1min
  • Sleep Quality: Good
  • Blood Pressure: 116/70
  • HRV: 43
  • RHR: 62
AM Supplements:
  • Electrolytes: 1 liquid IV packet
  • Creatine HCL: 5g
  • Fish Oil: 1000mg
  • Multi Vitamin: Daily Mens
  • Zinc Citrate: 30mg
PM Supplements:
  • Magnesium Glycinate: 400mg
  • Melatonin: 5mg
Macros:
  • Protein: 235
  • Carbs: 230
  • Fats: 65
Vice Count:
  • Coffees: 5
  • Nicotine Pouches: 4
Thoughts/Reflections:

Legs felt very strong today and blood pressure continues to trend well. All other health markers holding steady at the weekly check.

Coffee got a little out of hand today - purely in the name of public service, of course. As some of you may have picked up from my exchanges with @HarleyGuy on my log, I work in Law Enforcement. Once a month my department hosts "Coffee with a Cop" for community outreach. As the departments resident coffee snob/aficionado, I'm essentially deployed as the caffeine liaison if I happen to be on shift.

I genuinely love it. Its a rare chance to connect with people on a good day, instead of showing up for one of their worst ones, which is more often than not the case in this line of work. That said, the event can turn into a bit of a caffeine endurance test, as it would be rude not to accept offers of a refill!

If nothing else, it likely contributed to my strong leg day today. Whether it also contributes to a shit night of sleep is yet to be seen!
Click to expand...
Overall looking really sweet. I like how you do the thoughts and reflections at the end. It's good to hear a little bit more of your back story. @catdadironman
 
2Thick said:
oh no your vices are getting worse :( you went from 2-3 a day to 4-5. @catdadironman
Click to expand...

Yesterday was a bit heavy on them yeah! But today was back to baseline!

Ulter said:
@catdadironman I'm sure you take in a lot of coffee and also a lot of donuts. Should post the picture of some donuts that you get, especially those ones I'm sure you like that have the jelly in the middle. lol
Click to expand...

Jelly filled are not my fav when I indulge - I have a little shop I go to that makes a brown butter glazed that is out of this world. Will defo post a pic next time I am there!

ROIDDERS said:
Overall looking really sweet. I like how you do the thoughts and reflections at the end. It's good to hear a little bit more of your back story. @catdadironman
Click to expand...

Thanks! I try to include more of my story when it ties into a daily summary- I def intend to share more as time goes on here!
 
Split Day: Upper
Length: 1hr 15mins

Incline Bench Press
Machine
  • 70 x 12
  • 100 x 10
  • 130 x 8
  • 150 x 6
Flys
Cables (Weight Per Side)
  • 30 x 10
  • 40 x 8
  • 40 x 7
  • 40 x 7
Lat Pull Downs
Grip: Wide
  • 100 x 12
  • 140 x 8
  • 140 x 8
  • 160 x 6
Rows
Grip: Wide
  • 140 x 8
  • 140 x 8
  • 150 x 7
  • 150 x 7
Shoulder Press
Cables (Weight Per Side)
  • 30 x 12
  • 50 x 10
  • 60 x 8
  • 70 x 6
Face Pulls
  • 35 x 12
  • 50 x 9
  • 50 x 9
  • 55 x 8
Shrugs
Dumbbells
  • 50s x 12
  • 90s x 10
  • 100s x 7
  • 110s x 5
Preacher Curls
Grip: Narrow
  • 45 x 12
  • 70 x 10
  • 80 x 9
  • 90 x 5
Tri Pushdowns
Grip: Wide on Ez Bar
  • 50 x 12
  • 80 x 10
  • 80 x 10
  • 95 x 6


Current Compounds:
  • Test C: 120mg/week
    • 40mg Mon/Wed/Fri
  • Triz: 8mg/week
    • 4 mg Sun/Thur
  • Reta: 2mg/week
    • 1mg Sun/Thu
  • BPC/TB500: 1mg/day
    • 500mcg Am/PM
Weekly Health Metrics (Measured Sundays):
  • Weight:
  • Body Fat %:
  • Hematocrit:
  • Hemoglobin:
Daily Health Metrics:
  • Sleep Length: 5hrs 15mins
  • Sleep Quality: Poor
  • Blood Pressure: 119/75
  • HRV: 37
  • RHR: 61
AM Supplements:
  • Electrolytes: 1 liquid IV packet
  • Creatine HCL: 5g
  • Fish Oil: 1000mg
  • Multi Vitamin: Daily Mens
  • Zinc Citrate: 30mg
PM Supplements:
  • Magnesium Glycinate: 400mg
  • Melatonin: 5mg
Macros:
  • Protein: 240
  • Carbs: 230
  • Fats: 68
Vice Count:
  • Coffees: 2
  • Nicotine Pouches: 4
Thoughts/Reflections:

The caffeine monster clocked in for a graveyard shift last night. The bell tolled for my coffee festivities yesterday - sleep was too short and poor quality. I still woke up early before work and ground through the lift. No excuses. Workout went better than I expected.

I am utterly exhausted and am planning an early bedtime. The java trolls should be purged from my system by now - only had two very early am coffees to get rolling for the day.
 
catdadironman said:
Split Day: Upper
Length: 1hr 15mins

Incline Bench Press
Machine
  • 70 x 12
  • 100 x 10
  • 130 x 8
  • 150 x 6
Flys
Cables (Weight Per Side)
  • 30 x 10
  • 40 x 8
  • 40 x 7
  • 40 x 7
Lat Pull Downs
Grip: Wide
  • 100 x 12
  • 140 x 8
  • 140 x 8
  • 160 x 6
Rows
Grip: Wide
  • 140 x 8
  • 140 x 8
  • 150 x 7
  • 150 x 7
Shoulder Press
Cables (Weight Per Side)
  • 30 x 12
  • 50 x 10
  • 60 x 8
  • 70 x 6
Face Pulls
  • 35 x 12
  • 50 x 9
  • 50 x 9
  • 55 x 8
Shrugs
Dumbbells
  • 50s x 12
  • 90s x 10
  • 100s x 7
  • 110s x 5
Preacher Curls
Grip: Narrow
  • 45 x 12
  • 70 x 10
  • 80 x 9
  • 90 x 5
Tri Pushdowns
Grip: Wide on Ez Bar
  • 50 x 12
  • 80 x 10
  • 80 x 10
  • 95 x 6


Current Compounds:
  • Test C: 120mg/week
    • 40mg Mon/Wed/Fri
  • Triz: 8mg/week
    • 4 mg Sun/Thur
  • Reta: 2mg/week
    • 1mg Sun/Thu
  • BPC/TB500: 1mg/day
    • 500mcg Am/PM
Weekly Health Metrics (Measured Sundays):
  • Weight:
  • Body Fat %:
  • Hematocrit:
  • Hemoglobin:
Daily Health Metrics:
  • Sleep Length: 5hrs 15mins
  • Sleep Quality: Poor
  • Blood Pressure: 119/75
  • HRV: 37
  • RHR: 61
AM Supplements:
  • Electrolytes: 1 liquid IV packet
  • Creatine HCL: 5g
  • Fish Oil: 1000mg
  • Multi Vitamin: Daily Mens
  • Zinc Citrate: 30mg
PM Supplements:
  • Magnesium Glycinate: 400mg
  • Melatonin: 5mg
Macros:
  • Protein: 240
  • Carbs: 230
  • Fats: 68
Vice Count:
  • Coffees: 2
  • Nicotine Pouches: 4
Thoughts/Reflections:

The caffeine monster clocked in for a graveyard shift last night. The bell tolled for my coffee festivities yesterday - sleep was too short and poor quality. I still woke up early before work and ground through the lift. No excuses. Workout went better than I expected.

I am utterly exhausted and am planning an early bedtime. The java trolls should be purged from my system by now - only had two very early am coffees to get rolling for the day.
Click to expand...
caffeine monster for the win :D no excuses pump it @catdadironman get some naps in usually if you can though.

150 rows are good and 150 on incline is perfect!

@HarleyGuy @Allupfromhere @Pigsy @Dreamer @waggat @Trenhead3cc @Kopite67 @codezz
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay
 
Sometimes we need that caffeine to keep us awake but I am the same - if I have one too late in the day I struggle to fall asleep. Sometimes I will just have a cup of Tea in the arvo to help with the urge.
 
Trenhead3cc said:
Nice workouts! I see you work in law enforcement, how’s your thoughts on PEDs? I take it you are in the US? I think it’s much stricter in Aus.
Click to expand...
I guess Ronnie Coleman was a cop too!
 
rizzlekdizzle said:
I guess Ronnie Coleman was a cop too!
Click to expand...
yes that’s true! Times change a bit, everything stricter now than before. In Aus anyway as you know so many substances / vitamins , medications that were over the counter get banned that are still available in the US
 
catdadironman said:
Split Day: Upper
Length: 1hr 15mins

Incline Bench Press
Machine
  • 70 x 12
  • 100 x 10
  • 130 x 8
  • 150 x 6
Flys
Cables (Weight Per Side)
  • 30 x 10
  • 40 x 8
  • 40 x 7
  • 40 x 7
Lat Pull Downs
Grip: Wide
  • 100 x 12
  • 140 x 8
  • 140 x 8
  • 160 x 6
Rows
Grip: Wide
  • 140 x 8
  • 140 x 8
  • 150 x 7
  • 150 x 7
Shoulder Press
Cables (Weight Per Side)
  • 30 x 12
  • 50 x 10
  • 60 x 8
  • 70 x 6
Face Pulls
  • 35 x 12
  • 50 x 9
  • 50 x 9
  • 55 x 8
Shrugs
Dumbbells
  • 50s x 12
  • 90s x 10
  • 100s x 7
  • 110s x 5
Preacher Curls
Grip: Narrow
  • 45 x 12
  • 70 x 10
  • 80 x 9
  • 90 x 5
Tri Pushdowns
Grip: Wide on Ez Bar
  • 50 x 12
  • 80 x 10
  • 80 x 10
  • 95 x 6


Current Compounds:
  • Test C: 120mg/week
    • 40mg Mon/Wed/Fri
  • Triz: 8mg/week
    • 4 mg Sun/Thur
  • Reta: 2mg/week
    • 1mg Sun/Thu
  • BPC/TB500: 1mg/day
    • 500mcg Am/PM
Weekly Health Metrics (Measured Sundays):
  • Weight:
  • Body Fat %:
  • Hematocrit:
  • Hemoglobin:
Daily Health Metrics:
  • Sleep Length: 5hrs 15mins
  • Sleep Quality: Poor
  • Blood Pressure: 119/75
  • HRV: 37
  • RHR: 61
AM Supplements:
  • Electrolytes: 1 liquid IV packet
  • Creatine HCL: 5g
  • Fish Oil: 1000mg
  • Multi Vitamin: Daily Mens
  • Zinc Citrate: 30mg
PM Supplements:
  • Magnesium Glycinate: 400mg
  • Melatonin: 5mg
Macros:
  • Protein: 240
  • Carbs: 230
  • Fats: 68
Vice Count:
  • Coffees: 2
  • Nicotine Pouches: 4
Thoughts/Reflections:

The caffeine monster clocked in for a graveyard shift last night. The bell tolled for my coffee festivities yesterday - sleep was too short and poor quality. I still woke up early before work and ground through the lift. No excuses. Workout went better than I expected.

I am utterly exhausted and am planning an early bedtime. The java trolls should be purged from my system by now - only had two very early am coffees to get rolling for the day.
Click to expand...
Nice workout there mate. Are those weights all in lbs?
 
LevButlerov said:
caffeine monster for the win :D no excuses pump it
Click to expand...

It was not a fun workout! But I got through it!

LevButlerov said:
get some naps in usually if you can though.
Click to expand...

:ROFLMAO: I work 12 hour shifts and napping on shift is a no go!

LevButlerov said:
150 rows are good and 150 on incline is perfect!
Click to expand...

Shoulder is starting to feel pretty much back to normal - going to stay on machines for these movements until I start the summer cycle here in a few weeks. Last thing I need is a nagging injury that wastes a cycle!

waggat said:
Nice workout there mate. Are those weights all in lbs?
Click to expand...

All weights are in lbs - I can only wish they were kgs! And thanks!
 
rizzlekdizzle said:
Sometimes we need that caffeine to keep us awake but I am the same - if I have one too late in the day I struggle to fall asleep. Sometimes I will just have a cup of Tea in the arvo to help with the urge.
Click to expand...

Grumpy said:
Love my caffeine before training
Click to expand...

Dreamer said:
Add some L Theanine to the stack, it should improve your sleep alot by offsetting the caffeine a bit
Click to expand...

I generally keep my caffeine intake limited to 2 coffees a day - and none after 9/10 am to account for the 8 hour half life. It usually isnt an issue, but every now and then the lure of the elixir gets me. It doesn't help that my coffees of choice are usually Cortados or Flat Whites with extra shots :ROFLMAO:
 
catdadironman said:
Jelly filled are not my fav when I indulge - I have a little shop I go to that makes a brown butter glazed that is out of this world. Will defo post a pic next time I am there!
Click to expand...
You can always find law enforcement in front of the donut shops when I used to drive to work.
 
Trenhead3cc said:
Nice workouts! I see you work in law enforcement, how’s your thoughts on PEDs? I take it you are in the US? I think it’s much stricter in Aus.
Click to expand...

Good Question!

My TRT is legally RX'ed through an online clinic - so I have paperwork to cover me if every questioned. I am scripted at 200mg a week - which is is on the upper end of medical dosing. The clinic also offers Anavar and Decca, I got my Anavar through the clinic for my TRT + cycle by just telling them I was on a GLP and wanted to preserve lean muscle mass. I assume with how easy it was to get the Var, I could just say I have some joint pain and get the Decca. I could technically do a full decent cycle covered by RX's - but it would be a bit cost prohibitive as they up charge on everything.

Its kind of an open secret in the law enforcement community, at least here in the US, that many of the guys run compounds. I know several coworkers who have obviously run cycles and competed. So it basically falls into a "hear no evil, see no evil" if its not affecting your proffesional life. I don't know of a single person who has ran into any legitimate questioning of being on gear, including guys in the very upper ranks of my department.

I know it falls into a legal grey area when I plan on adding in EQ later this month - but my personal stance is that if your using compounds to better yourself physically, and your not experiencing issues that affect your work life - it shouldn't be an issue.


rizzlekdizzle said:
I guess Ronnie Coleman was a cop too!
Click to expand...

I still think its hilarious to see the old footage of him at work - his sidearm looks like a toy on his massive frame :ROFLMAO:
 
catdadironman said:
Split Day: Upper
Length: 1hr 15mins

Incline Bench Press
Machine
  • 70 x 12
  • 100 x 10
  • 130 x 8
  • 150 x 6
Flys
Cables (Weight Per Side)
  • 30 x 10
  • 40 x 8
  • 40 x 7
  • 40 x 7
Lat Pull Downs
Grip: Wide
  • 100 x 12
  • 140 x 8
  • 140 x 8
  • 160 x 6
Rows
Grip: Wide
  • 140 x 8
  • 140 x 8
  • 150 x 7
  • 150 x 7
Shoulder Press
Cables (Weight Per Side)
  • 30 x 12
  • 50 x 10
  • 60 x 8
  • 70 x 6
Face Pulls
  • 35 x 12
  • 50 x 9
  • 50 x 9
  • 55 x 8
Shrugs
Dumbbells
  • 50s x 12
  • 90s x 10
  • 100s x 7
  • 110s x 5
Preacher Curls
Grip: Narrow
  • 45 x 12
  • 70 x 10
  • 80 x 9
  • 90 x 5
Tri Pushdowns
Grip: Wide on Ez Bar
  • 50 x 12
  • 80 x 10
  • 80 x 10
  • 95 x 6


Current Compounds:
  • Test C: 120mg/week
    • 40mg Mon/Wed/Fri
  • Triz: 8mg/week
    • 4 mg Sun/Thur
  • Reta: 2mg/week
    • 1mg Sun/Thu
  • BPC/TB500: 1mg/day
    • 500mcg Am/PM
Weekly Health Metrics (Measured Sundays):
  • Weight:
  • Body Fat %:
  • Hematocrit:
  • Hemoglobin:
Daily Health Metrics:
  • Sleep Length: 5hrs 15mins
  • Sleep Quality: Poor
  • Blood Pressure: 119/75
  • HRV: 37
  • RHR: 61
AM Supplements:
  • Electrolytes: 1 liquid IV packet
  • Creatine HCL: 5g
  • Fish Oil: 1000mg
  • Multi Vitamin: Daily Mens
  • Zinc Citrate: 30mg
PM Supplements:
  • Magnesium Glycinate: 400mg
  • Melatonin: 5mg
Macros:
  • Protein: 240
  • Carbs: 230
  • Fats: 68
Vice Count:
  • Coffees: 2
  • Nicotine Pouches: 4
Thoughts/Reflections:

The caffeine monster clocked in for a graveyard shift last night. The bell tolled for my coffee festivities yesterday - sleep was too short and poor quality. I still woke up early before work and ground through the lift. No excuses. Workout went better than I expected.

I am utterly exhausted and am planning an early bedtime. The java trolls should be purged from my system by now - only had two very early am coffees to get rolling for the day.
Click to expand...

What an update. Super detailed log brother and the volume and weight is sensational. Slogged thru that with sub optimal sleep, and thats the type of session I aspire to. Well done sir 🫡
 
catdadironman said:
Good Question!

My TRT is legally RX'ed through an online clinic - so I have paperwork to cover me if every questioned. I am scripted at 200mg a week - which is is on the upper end of medical dosing. The clinic also offers Anavar and Decca, I got my Anavar through the clinic for my TRT + cycle by just telling them I was on a GLP and wanted to preserve lean muscle mass. I assume with how easy it was to get the Var, I could just say I have some joint pain and get the Decca. I could technically do a full decent cycle covered by RX's - but it would be a bit cost prohibitive as they up charge on everything.

Its kind of an open secret in the law enforcement community, at least here in the US, that many of the guys run compounds. I know several coworkers who have obviously run cycles and competed. So it basically falls into a "hear no evil, see no evil" if its not affecting your proffesional life. I don't know of a single person who has ran into any legitimate questioning of being on gear, including guys in the very upper ranks of my department.

I know it falls into a legal grey area when I plan on adding in EQ later this month - but my personal stance is that if your using compounds to better yourself physically, and your not experiencing issues that affect your work life - it shouldn't be an issue.




I still think its hilarious to see the old footage of him at work - his sidearm looks like a toy on his massive frame :ROFLMAO:
Click to expand...
Yeah that’s all fair and valid , thank you for sharing.

Here in Aus harder to get on TRT. Where as I hear it’s a huge market in the US and it’s quite easy.
 
catdadironman said:
Split Day: Upper
Length: 1hr 15mins

Incline Bench Press
Machine
  • 70 x 12
  • 100 x 10
  • 130 x 8
  • 150 x 6
Flys
Cables (Weight Per Side)
  • 30 x 10
  • 40 x 8
  • 40 x 7
  • 40 x 7
Lat Pull Downs
Grip: Wide
  • 100 x 12
  • 140 x 8
  • 140 x 8
  • 160 x 6
Rows
Grip: Wide
  • 140 x 8
  • 140 x 8
  • 150 x 7
  • 150 x 7
Shoulder Press
Cables (Weight Per Side)
  • 30 x 12
  • 50 x 10
  • 60 x 8
  • 70 x 6
Face Pulls
  • 35 x 12
  • 50 x 9
  • 50 x 9
  • 55 x 8
Shrugs
Dumbbells
  • 50s x 12
  • 90s x 10
  • 100s x 7
  • 110s x 5
Preacher Curls
Grip: Narrow
  • 45 x 12
  • 70 x 10
  • 80 x 9
  • 90 x 5
Tri Pushdowns
Grip: Wide on Ez Bar
  • 50 x 12
  • 80 x 10
  • 80 x 10
  • 95 x 6


Current Compounds:
  • Test C: 120mg/week
    • 40mg Mon/Wed/Fri
  • Triz: 8mg/week
    • 4 mg Sun/Thur
  • Reta: 2mg/week
    • 1mg Sun/Thu
  • BPC/TB500: 1mg/day
    • 500mcg Am/PM
Weekly Health Metrics (Measured Sundays):
  • Weight:
  • Body Fat %:
  • Hematocrit:
  • Hemoglobin:
Daily Health Metrics:
  • Sleep Length: 5hrs 15mins
  • Sleep Quality: Poor
  • Blood Pressure: 119/75
  • HRV: 37
  • RHR: 61
AM Supplements:
  • Electrolytes: 1 liquid IV packet
  • Creatine HCL: 5g
  • Fish Oil: 1000mg
  • Multi Vitamin: Daily Mens
  • Zinc Citrate: 30mg
PM Supplements:
  • Magnesium Glycinate: 400mg
  • Melatonin: 5mg
Macros:
  • Protein: 240
  • Carbs: 230
  • Fats: 68
Vice Count:
  • Coffees: 2
  • Nicotine Pouches: 4
Thoughts/Reflections:

The caffeine monster clocked in for a graveyard shift last night. The bell tolled for my coffee festivities yesterday - sleep was too short and poor quality. I still woke up early before work and ground through the lift. No excuses. Workout went better than I expected.

I am utterly exhausted and am planning an early bedtime. The java trolls should be purged from my system by now - only had two very early am coffees to get rolling for the day.
Click to expand...
Great detail in the update brother. Looking forward to seeing the progression 🙏🙏

Tell me about The triz and Reta double up! Why not one or the other?
 
catdadironman said:
Split Day: Upper
Length: 1hr 15mins

Incline Bench Press
Machine
  • 70 x 12
  • 100 x 10
  • 130 x 8
  • 150 x 6
Flys
Cables (Weight Per Side)
  • 30 x 10
  • 40 x 8
  • 40 x 7
  • 40 x 7
Lat Pull Downs
Grip: Wide
  • 100 x 12
  • 140 x 8
  • 140 x 8
  • 160 x 6
Rows
Grip: Wide
  • 140 x 8
  • 140 x 8
  • 150 x 7
  • 150 x 7
Shoulder Press
Cables (Weight Per Side)
  • 30 x 12
  • 50 x 10
  • 60 x 8
  • 70 x 6
Face Pulls
  • 35 x 12
  • 50 x 9
  • 50 x 9
  • 55 x 8
Shrugs
Dumbbells
  • 50s x 12
  • 90s x 10
  • 100s x 7
  • 110s x 5
Preacher Curls
Grip: Narrow
  • 45 x 12
  • 70 x 10
  • 80 x 9
  • 90 x 5
Tri Pushdowns
Grip: Wide on Ez Bar
  • 50 x 12
  • 80 x 10
  • 80 x 10
  • 95 x 6


Current Compounds:
  • Test C: 120mg/week
    • 40mg Mon/Wed/Fri
  • Triz: 8mg/week
    • 4 mg Sun/Thur
  • Reta: 2mg/week
    • 1mg Sun/Thu
  • BPC/TB500: 1mg/day
    • 500mcg Am/PM
Weekly Health Metrics (Measured Sundays):
  • Weight:
  • Body Fat %:
  • Hematocrit:
  • Hemoglobin:
Daily Health Metrics:
  • Sleep Length: 5hrs 15mins
  • Sleep Quality: Poor
  • Blood Pressure: 119/75
  • HRV: 37
  • RHR: 61
AM Supplements:
  • Electrolytes: 1 liquid IV packet
  • Creatine HCL: 5g
  • Fish Oil: 1000mg
  • Multi Vitamin: Daily Mens
  • Zinc Citrate: 30mg
PM Supplements:
  • Magnesium Glycinate: 400mg
  • Melatonin: 5mg
Macros:
  • Protein: 240
  • Carbs: 230
  • Fats: 68
Vice Count:
  • Coffees: 2
  • Nicotine Pouches: 4
Thoughts/Reflections:

The caffeine monster clocked in for a graveyard shift last night. The bell tolled for my coffee festivities yesterday - sleep was too short and poor quality. I still woke up early before work and ground through the lift. No excuses. Workout went better than I expected.

I am utterly exhausted and am planning an early bedtime. The java trolls should be purged from my system by now - only had two very early am coffees to get rolling for the day.
Click to expand...
@catdadironman volume is good......keep going......
 
Current Compounds:
  • Test C: 120mg/week
    • 40mg Mon/Wed/Fri
  • Triz: 8mg/week
    • 4 mg Sun/Thur
  • Reta: 2mg/week
    • 1mg Sun/Thu
  • BPC/TB500: 1mg/day
    • 500mcg Am/PM
Weekly Health Metrics (Measured Sundays):
  • Weight:
  • Body Fat %:
  • Hematocrit:
  • Hemoglobin:
Daily Health Metrics:
  • Sleep Length: 8hrs 25mins
  • Sleep Quality: Excellent
  • Blood Pressure: 117/71
  • HRV: 45
  • RHR: 62
AM Supplements:
  • Electrolytes: 1 liquid IV packet
  • Creatine HCL: 5g
  • Fish Oil: 1000mg
  • Multi Vitamin: Daily Mens
  • Zinc Citrate: 30mg
PM Supplements:
  • Magnesium Glycinate: 400mg
  • Melatonin: 5mg
Macros:
  • Protein: 240
  • Carbs: 230
  • Fats: 65
Vice Count:
  • Coffees: 2
  • Nicotine Pouches: 4
Thoughts/Reflections:

Slept incredible last night, probably the best night sleep I have gotten all year.

Rest day from the gym, and uneventful otherwise - so nothing else to report for the day.
 
catdadironman said:
Current Compounds:
  • Test C: 120mg/week
    • 40mg Mon/Wed/Fri
  • Triz: 8mg/week
    • 4 mg Sun/Thur
  • Reta: 2mg/week
    • 1mg Sun/Thu
  • BPC/TB500: 1mg/day
    • 500mcg Am/PM
Weekly Health Metrics (Measured Sundays):
  • Weight:
  • Body Fat %:
  • Hematocrit:
  • Hemoglobin:
Daily Health Metrics:
  • Sleep Length: 8hrs 25mins
  • Sleep Quality: Excellent
  • Blood Pressure: 117/71
  • HRV: 45
  • RHR: 62
AM Supplements:
  • Electrolytes: 1 liquid IV packet
  • Creatine HCL: 5g
  • Fish Oil: 1000mg
  • Multi Vitamin: Daily Mens
  • Zinc Citrate: 30mg
PM Supplements:
  • Magnesium Glycinate: 400mg
  • Melatonin: 5mg
Macros:
  • Protein: 240
  • Carbs: 230
  • Fats: 65
Vice Count:
  • Coffees: 2
  • Nicotine Pouches: 4
Thoughts/Reflections:

Slept incredible last night, probably the best night sleep I have gotten all year.

Rest day from the gym, and uneventful otherwise - so nothing else to report for the day.
Click to expand...
good day and nice rest :D keep it up
 
How do you find Tirz + Reta? Would just a higher dose of Reta work? Just wondering.
Nicotine pouches? what's that for? Have you quite smoking or is it for a buzz?

Good amount of sleep there too!
 
LH5515 said:
Tell me about The triz and Reta double up! Why not one or the other?
Click to expand...

rizzlekdizzle said:
How do you find Tirz + Reta? Would just a higher dose of Reta work? Just wondering.
Click to expand...

I mainly hopped on lower dose of Reta for lipid recovery/support after running Anavar for 6 weeks.

Triz was for my weight loss - I am currently tapering down a bit on the mgs - and I find it to be superior in reducing food noise and snack cravings. I think I found a good equilibrium dose where I am getting the calories I need to maintain my current physique, but keeping snack cravings to a minimum. I was planning on getting to my current state closer to summer, but progressed much faster than anticipated - so I am trying to hold onto my lower BF for now.

I personally didn't notice any significant difference in appetite when I added Reta - and could easily "eat through" my Triz dose if I am not mindful of the goal to maintain.

I got a screaming deal on the Triz through my TRT provider with a bulk order - so once it is used up, I will be switching to a Reta/Cagrilntide combo during my summer EQ cycle at @LevButlerov and @HarleyGuy's suggestion.

rizzlekdizzle said:
Nicotine pouches? what's that for? Have you quite smoking or is it for a buzz?
Click to expand...

I have used nicotine pouches off and on for probably 2 decades - and when I quite drinking - the use skyrocketed to out of control levels - almost a tin a day. Over the past few months I have been tapering the use down, first through how many pouches I used a day, and then lowering the mg strength of the pouches. The main goal is to totally quit, and I use the log to keep myself accountable and mindful of this goal. I honestly dont even get a buzz anymore - I only get headaches if I go too long between pouches :ROFLMAO:

Caffeine is much the same - I am a coffee snob for sure - but I just keep track as I wanted to keep caffeine intake manageable.
 
catdadironman said:
Current Compounds:
  • Test C: 120mg/week
    • 40mg Mon/Wed/Fri
  • Triz: 8mg/week
    • 4 mg Sun/Thur
  • Reta: 2mg/week
    • 1mg Sun/Thu
  • BPC/TB500: 1mg/day
    • 500mcg Am/PM
Weekly Health Metrics (Measured Sundays):
  • Weight:
  • Body Fat %:
  • Hematocrit:
  • Hemoglobin:
Daily Health Metrics:
  • Sleep Length: 8hrs 25mins
  • Sleep Quality: Excellent
  • Blood Pressure: 117/71
  • HRV: 45
  • RHR: 62
AM Supplements:
  • Electrolytes: 1 liquid IV packet
  • Creatine HCL: 5g
  • Fish Oil: 1000mg
  • Multi Vitamin: Daily Mens
  • Zinc Citrate: 30mg
PM Supplements:
  • Magnesium Glycinate: 400mg
  • Melatonin: 5mg
Macros:
  • Protein: 240
  • Carbs: 230
  • Fats: 65
Vice Count:
  • Coffees: 2
  • Nicotine Pouches: 4
Thoughts/Reflections:

Slept incredible last night, probably the best night sleep I have gotten all year.

Rest day from the gym, and uneventful otherwise - so nothing else to report for the day.
Click to expand...
Great updates as always and with the excellent sleep you've been having since the caffeine freight train got you as well as your BP and RHR you're obviously in amazing health both mentally and physically bro! Nice to see.

catdadironman said:
Coffee got a little out of hand today - purely in the name of public service, of course. As some of you may have picked up from my exchanges with @HarleyGuy on my log, I work in Law Enforcement. Once a month my department hosts "Coffee with a Cop" for community outreach. As the departments resident coffee snob/aficionado, I'm essentially deployed as the caffeine liaison if I happen to be on shift.
Click to expand...
Ahh yes the inevitable "too much coffee" shifts, I remember those days.

catdadironman said:
No excuses.
Click to expand...
Love this attitude! Discipline over motivation.

catdadironman said:
Its kind of an open secret in the law enforcement community, at least here in the US, that many of the guys run compounds.
Click to expand...
Same here in Canada. We are not tested (ever) for anything so the boys running cycles all end up gathering around the water cooler/coffee pot and whispering about how their cycle is going. A lot of members of the higher speed units too all use some form of PED's.

catdadironman said:
I will be switching to a Reta/Cagrilntide combo during my summer EQ cycle at @LevButlerov and @HarleyGuy's suggestion.
Click to expand...
I think this is going to be the duo that really works for you

catdadironman said:
but I just keep track as I wanted to keep caffeine intake manageable.
Click to expand...
Mine is still out of hand after all these years LOL. I operate on caffeine and adrenaline and love it!
 
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