sure I think it's fair you use and report for @SYNPharmaDist
@Shakey after all this is what logs are for 
awesome
very nice macros today
@Shakey can you add some omega 3s? I know you have high fish oil, are you able to add anything else like flax? I think you didn't like nuts right?
are you able to get walnuts or not possible? @Shakey
flaxseed ok or flaxseed oil? @Shakey
flaxseeds easy to chew but you can get the oil too @Shakey
Bro you've really come a long way in a short time with this log. Amazing progress so far! Loving the training and the supplement stack. This type of intelligent planning and commitment is going to yield some great results in the long run! You're turning it into lifestyle now and that's big bro. Great work!
Thanks man. @BeMe
we all have bad days, nothing is perfect
long term the LOG and with EVO family, you'll dial in @Shakey
Im hoping to turn my diet into a permanent habit. @LevButlerov @BeMewe all have bad days, nothing is perfect
Logs are great that way. Keep us accountable to eachother and are great ways to pickup new tools for the bucket. You've done a great job of improving. No one is perfect and 1 day is just a mis step not a setback.
you can get non organic one just make sure its powder no sugar @Shakey
The unilateral leg movements are a gold-mine if you have the time for them. Alongside your spinal injuries, try doing these, plus some rotation at the hips, adduction and abduction before your hack squats and let me know just how much better the movement feels.
you can do natty training when travelling like push ups squats sit ups planks right? @Shakey
That's a bad excuse, 10min in AM to do push ups 50 push ups 50 site ups and 50 sissy squats 10-15min next time make sure you do it
@Shakey
update us
I like the rows 135 good weight for you, but slow negatives in there?
135s a good weight, not to much strain my back while bent over.
perfect
Good training! I like your leg work, hack squat 215, very strong! @Shakey
Supps and training pretty solid - food is pretty badic man, you should change it up a bit, different carb and protein sources
Sweet potato, oats, bagels, Honey, fruit etc
Okay ill keep that in mind for midday meal idea. @Dreamer
drink a shake with it next time or eat 2-3 eggs with it, even raw just mix them in @Shakey
I know @R.AP Is big on the abd/add work to set the rest of the leg day up and for good reason too, it makes a massive difference when those areas are warm, engaged and ready to go!
I did notice the plain rice meal, even a few eggs or a whey shake if its in the macros.
Hahaha ahhh i see now all good bro, i thought it was a deliberately meal lol.
Moving some good numbers there brother but that is a crazy volume session. Hour of cardio and 14 different exercises. You normally aim for that many? Coule opt for one incline bench variation for the day instead of two? As you still have the flat bench on top of that as well as flys.
Great workout bro. Your weights are getting up there and that's some heavy duty volume you're putting in. Like your supps and diet the training is really coming along too! It's becoming a lifestyle now
Thanks man. Thats the goal.
You're really killn it. This log has come a long way in a short time bro. Keep it goin!
I will bro, deff. I started reta and bpc so i cant wait to see the results on knee and back pain as well as the effecta of reta. There was a bit of nausea yesterday(nothing unbearable) and the last meal of the day was hard as hell to get through so im going to cut meal sizes down.
Sounds like you got it under control. Just adjust as necessary til you find your sweet spot.
What exactly is wrong with your knee? Can you describe where and when the pain is felt. Do you happen to know how it happened?
Ok that's a lot so let's go through it step by step.
Hey mate, agree with @Allupfromhere that this is a lot of volume... Particularly if you are training 3 on 1 off. Might be doable while you are inexperienced but once you start putting up bigger weights it will be hard to recover from. I think you could pretty easily cut out at least one each of a chest, shoulder and tri exercise. How are your weights progressing?
I did say i was goin to cut a few exercises and forgot to. I just figured id do internal aswell but if that gets worked enough, ill cut that. Im weight progression is on the slower side, chest is a snail pace, but the rest is good. Just stopped dropsets so my weights have lowered to get a full 8 to 12 reps a set.
Have you ever used a glp-1 before?
It happens to all of us. Consistence is the key. Just don't let one bad day lead to another and another. Just reset next day and keep tracking. U never know your body may need the extra calories once in awhile.
I would only increase by .5-1 let it ride a few weeks and see if it is taking the effect you want. You don't want to push to fast because u will build a tolerance and can get sides. Luckily the sides on Reta are less then the previous versions, terzepatide and semaglutide. I am on the prescription of terzepatide and been on it for over 2 years and I am at 12.5mg. my body has built a tolerance and with prescription you have to make 2.5mg jumps when u increase. I could have drawn out this a lot longer before reaching the top of the threshold if I could have moved only .05mg at a time. After 12.5mg I can only go to 15mg and then I am maxed out on the prescription. Plus as u go higher it cost u more the way your purchasing it as you know. I know I buy Reta for my wife in 30mg bottles. I think she is at 4 or 5mg a week right now. She moved up quickly because she was chasing the food noise being taken away like when she was on semaglutide but she got to take way more Reta to make that happen specially for way over weight people.
Cycling it is then, or rowing could be good too. Your don't fully Rowing actually hits something like 85% of your muscles in 1 excercise and is considered the most all encompassing single excercise you can do.
Maybe thats a better idea for me, do rows for breaks from stairmill or go half and half for the hr.
Quality of supps is important. I'm kinda lucky being in Canada because a lot of supps are actually made here. I have a few brands I trust and stick with.
Sounds like a good plan bro. Main thing is just staying healthy. Keep it low impact on that knee and minimize leg training movements that flare up. For me that means no more than 1 squat session a week.
Squats are inpor but not as important as healing up that knee. I'd say if the knee is inflamed then drop the squats if they cause you pain. Once healtwd up introduce them back in gradually. Drop the weight and focus on form and time under tension. I've had to do that a couple times and it worked out well for me.
Im still recovering from quad atrophy on right leg aswell, so the pain comes from instability even on hack squat. I do a weight that my weak leg can do, but ive been wanting to switch to maybe a smith bulgarian, i need the extra stability of a smith. I already do uni leg exts, focusing on building the weak side back up.
I'm dealing with a similar issue too lol..feel like I'm saying that a lot haha. I found a muscle weakness in my bad knee doing leg extensions when I did single leg for the first time. I maxed out my home machine at 235lbs but when I switched to single leg I couldn't even lift 80lbs with my right leg....it was bad.
That is a wide gap. I had a pretty good weight gap between quads a year ago, now on leg ext, 20 or 30lbs difference maybe, never actually checked lately. The strength is almost back but the size is still noticable.
You can also start doing Bulgarian and hold onto a stick or a pole without any weight build up that way.
Thats an idea, ill keep that open if theres no smiths available for more support.
When I first started I held on to the squat rack until I built up my stabilizer muscles. Then I was able to do them with out it. Then I started adding dumbbells starting with the 5's.
Maybe itll be better not to use a smith for a bit to help with stability
Don't go too high stay slow with dose. @Shakey
Yupp staying at 1mg for now, 4mg would be max dose way down the line.
Yea I'd say the leg press should offer more stability and be a bit safer. The Bulgarians can get a bit wonky when you start gassing out.
1-2 is the range imo
Id like nothing more than if 2mg weekly gave me great effect, itll last longer lol1-2 is the range imo
Ill deff be starting with leg press first before switching or adding bulgarians.
in time
not yet
Yea, im honestly surprised the nausea only lasted 24hrs if that, i assumed itd last longer than that.in time
Depending on your region/ season Potato's are an awesome carb source. They go with most protein sources, and are full of potassium. Pasta is another easy win as well.
I do have a bunch of pasta i can switch in, not whole grain though. And im deff going to be adding sweet potatoes
I've programmed protein pasta for a few of my boys and it's gotten some pretty good feedback! 16g/ 100g protein if I remember correctly. Might be worth having a look at!
This page contains mature content. By continuing, you confirm you are over 18 and agree to our Medical Disclaimer and User Agreement.
Please Scroll Down to See Forums Below 
