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Approved Log New Training Log

Npcclassicphysique champ said:
@Krazyhoss to understand we need to know if you decided on TRT, if you're on TRT doing PCT not needed.
I've had clients go on mini 2 week pct between cycle<>self-TRT but its not a requirement.

how about some training updates?
Click to expand...
I'll be staying on trt. The numbers I posted above are my last two workouts.
 
Can you clarify if you're on trt or not
 
lunch can be improved. get rid of bread and sausage. add in some fruit and raw nuts
 
Snack: 2 handfuls trail mix, 1 apple, 1 protein shake (50g protein, 17g carbs, 3g sugar).
 

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make sure the trail mix is raw no added oils
 
good job on the Apple that's good fiber
 
Krazyhoss said:
What about the boldonone in my system? Now that I'm off, will it continue to "work" until it's completely out of my system?
Click to expand...
yes equipoise will be in your system around 2 weeks so expect extra results
you going into TRT why not go into sports trt?
 
Krazyhoss said:
What is sports trt?
Click to expand...
@Krazyhoss good question
sports TRT is around 300mgs testosterone/week split dose 150/150 roughly

Krazyhoss said:
Last meal of the day: tater tot casserole (ground beef, potatoes, cheese, cream of mushrooms soup), spinach, and a thumb sized serving of avocado, no oils or dressing. 12 oz water and nightly dose of tudca and milk thistle.
Click to expand...
perfect! high protein and clean, add a bit of olive oil on top and 1 walnut next time
 
Krazyhoss said:
At the start, my lifts were:
Squat 195lb for 8, 7, 7, 6
Bench 195lb for 6, 4. 4, 4, 3, 3, 2
Overhead press 120lb for 7, 4, 4, 4. 4, 2
Dip +10lb for 14, 7, 6
Deadlift 195lb for 13, 10. 8
Pullups (bw) for sets of 6

Now:
Squat 235lb for 7,6, 5, 5, 4
Bench 220lb for 9,7, 5, 5
Overhead press 135lb for 9, 8, 5, 4
Dips +45lb for 10,8, 8
Deadlift 245lb for 8, 8, 8, 4
Pullups -55lbs. Worked up to +45lb for sets of 3, then got a raging case of elbow tendinitis, so went to the assisted machine to rehab. Added in light curls 20lb for high reps (15+) to aid rehab. Elbows are feeling much better.

I learned a lot on this cycle, such as how I respond to various amounts of EQ and test. I started eq at 200mg and worked up to 500. I ran test up to 700 and took 1mg arimidex 3x/week for a month. Lost 5lbs 10 days after reducing back to 200mg/week. Next cycle I think I'll keep test at 200-225 and run eq at 750, maybe frontloading it for 2 weeks.

I learned to stay diligent with my diet as that is still the biggest part of the battle.

I also learned what to expect from steroid use. Sometimes I'm a little disappointed with my results because I had a preconceived idea that after one cycle I would be radically transformed. At least that's the stigma media tries to put in our heads. Plus, I intentionally chose a product known to deliver slow, steady gains. Looking at before/after pics and numbers, talking with people in and out of the gym, and the fact I had to go up a shirt size tells me this cycle was a success. Could I have had similar results without gear? I don't know. How much better could my results have been if I knew then what I know now? We'll find out in a year or so when I run my second cycle.

I think I also realized what ya'll are looking for in a log. Unless I'm wrong, ya'll want me to post every meal and every workout? This has been a very hard part of the process for me because I've always been very private. But I get it; hard to help someone you don't know without all the facts.

I do have a few questions.

According to what I heard Steve talk about on the podcasts, I should expect the eq to stay in my system till 5/30 or so (12 day half life x 5). Will it still be "working" during that time (although increasingly less each week) or does that simply mean it'll show up if I'm tested (I will not be)?

Also, does that mean I should wait till then to run hcg and/or clomid (or similar)? I'll be continuing test at 200mg/wk; do I NEED to run any type of pct?

As always, any other critiques and/observations are welcomed.

Thanks, everyone
Click to expand...
Great update here
 
Krazyhoss said:
What about the boldonone in my system? Now that I'm off, will it continue to "work" until it's completely out of my system?
Click to expand...
Yes it will
 
Noah Wixx said:
How did u like the EQ
Click to expand...
I'm not sure. I made some improvements, but could I have made them without? No side effects from it. Maybe I didn't dose properly? I started at 400mg for the first week, then went to 500 for the remainder. I was a little nervous about it, being my first cycle. I wasn't sure what to expect or how I would respond to it. I'll run it again, but at 750mg, front loading the first 2 weeks.

Sometimes I'm disappointed in the results, until I look back at before/after numbers and pics. And of course the comments I get from people. But still I have the question; could I have done it without.
 
Krazyhoss said:
I'm not sure. I made some improvements, but could I have made them without? No side effects from it. Maybe I didn't dose properly? I started at 400mg for the first week, then went to 500 for the remainder. I was a little nervous about it, being my first cycle. I wasn't sure what to expect or how I would respond to it. I'll run it again, but at 750mg, front loading the first 2 weeks.

Sometimes I'm disappointed in the results, until I look back at before/after numbers and pics. And of course the comments I get from people. But still I have the question; could I have done it without.
Click to expand...
@Krazyhoss you dont even need the EQ to be honest, we dont know much with you so far.
can we see the before after pics so far? comparison
 
Eddie Haskell said:
@Krazyhoss checking a few page back cant find them
seems you can do better with more cardio and low carbs with the pics i found
Click to expand...
But doesn't low carb hinder performance? I went on keto and intermittentl fasting for a couple of years. I could walk to Dallas but was weak. When I started training krav maga I hit the wall. Absolutely no energy and was "skinny fat" at 165lbs. No strength, explosive endurance, or muscle tone whatsoever.
 
Today's workout (fasted) at 6:30 am.

Overhead press 135lb x 9, 8, 6, 4
Weighted dips 45lb x 12, 12, 6
Incline db bench 70lb x 9, 9, 9
Db lateral raise 25lb x 12, 12, 8
Pec deck 145lb x 12, 10, 10

2 minutes rest between sets.

Pec deck is newly added. It seems I need a little more chest development to keep up with shoulders.
 
Krazyhoss said:
At the start, my lifts were:
Squat 195lb for 8, 7, 7, 6
Bench 195lb for 6, 4. 4, 4, 3, 3, 2
Overhead press 120lb for 7, 4, 4, 4. 4, 2
Dip +10lb for 14, 7, 6
Deadlift 195lb for 13, 10. 8
Pullups (bw) for sets of 6

Now:
Squat 235lb for 7,6, 5, 5, 4
Bench 220lb for 9,7, 5, 5
Overhead press 135lb for 9, 8, 5, 4
Dips +45lb for 10,8, 8
Deadlift 245lb for 8, 8, 8, 4
Pullups -55lbs. Worked up to +45lb for sets of 3, then got a raging case of elbow tendinitis, so went to the assisted machine to rehab. Added in light curls 20lb for high reps (15+) to aid rehab. Elbows are feeling much better.

I learned a lot on this cycle, such as how I respond to various amounts of EQ and test. I started eq at 200mg and worked up to 500. I ran test up to 700 and took 1mg arimidex 3x/week for a month. Lost 5lbs 10 days after reducing back to 200mg/week. Next cycle I think I'll keep test at 200-225 and run eq at 750, maybe frontloading it for 2 weeks.

I learned to stay diligent with my diet as that is still the biggest part of the battle.

I also learned what to expect from steroid use. Sometimes I'm a little disappointed with my results because I had a preconceived idea that after one cycle I would be radically transformed. At least that's the stigma media tries to put in our heads. Plus, I intentionally chose a product known to deliver slow, steady gains. Looking at before/after pics and numbers, talking with people in and out of the gym, and the fact I had to go up a shirt size tells me this cycle was a success. Could I have had similar results without gear? I don't know. How much better could my results have been if I knew then what I know now? We'll find out in a year or so when I run my second cycle.

I think I also realized what ya'll are looking for in a log. Unless I'm wrong, ya'll want me to post every meal and every workout? This has been a very hard part of the process for me because I've always been very private. But I get it; hard to help someone you don't know without all the facts.

I do have a few questions.

According to what I heard Steve talk about on the podcasts, I should expect the eq to stay in my system till 5/30 or so (12 day half life x 5). Will it still be "working" during that time (although increasingly less each week) or does that simply mean it'll show up if I'm tested (I will not be)?

Also, does that mean I should wait till then to run hcg and/or clomid (or similar)? I'll be continuing test at 200mg/wk; do I NEED to run any type of pct?

As always, any other critiques and/observations are welcomed.

Thanks, everyone
Click to expand...
@Krazyhoss Good progress dude.....still a lot of room for getting further in the game.........
 
Krazyhoss said:
Today's workout (fasted) at 6:30 am.

Overhead press 135lb x 9, 8, 6, 4
Weighted dips 45lb x 12, 12, 6
Incline db bench 70lb x 9, 9, 9
Db lateral raise 25lb x 12, 12, 8
Pec deck 145lb x 12, 10, 10

2 minutes rest between sets.

Pec deck is newly added. It seems I need a little more chest development to keep up with shoulders.
Click to expand...
Krazyhoss said:
Today's first meal
Beef breakfast sausage, 2 eggs, handful of potatoes, 1 slice wheart bread, 12 oz water.
Click to expand...
@Krazyhoss you're beasting it but lots of carbs there

Krazyhoss said:
But doesn't low carb hinder performance? I went on keto and intermittentl fasting for a couple of years. I could walk to Dallas but was weak. When I started training krav maga I hit the wall. Absolutely no energy and was "skinny fat" at 165lbs. No strength, explosive endurance, or muscle tone whatsoever.
Click to expand...
depends really whats your bodyfat now and where do you want to be?
 
flat bench press best for pecs
 
wont go wrong with baked chicken
 
keep up the diet! its very strong
 
make sure you update us on your workouts this weekend
 
For the last five or so years, I've observed a strict adherence to a "fad" diet, in fact, the oldest diet known to man. In that time, I've been more energetic, built muscle, lost fat, and just have an overall sense of health and well-being. This diet makes far more sense and is far more effective than keto, paleo, carnivore, Atkins, or any other diet pushed by the gurus. What is it? It's the Biblical diet! Here is a comprehensive list of ingredients to consume and also to avoid:

1And יהוה spoke unto Moshe and to Aharon, saying unto them, 2“Speak unto B’nei Yisra’el, saying, ‘These are the living things which you may eat among all the beasts that are on the earth. 3Whatever parts the hoof, and is wholly cloven-footed, and chews the cud among the beasts, that may you eat. 4Nevertheless, these shall you not eat of them that only chew the cud, or of them that only part the hoof: the camel, because he chews the cud but parts not the hoof, he is unclean unto you. 5And the rock-badger, because he chews the cud but parts not the hoof, he is unclean unto you. 6And the hare, because she chews the cud but parts not the hoof, she is unclean unto you. 7And the swine, because he parts the hoof, and is cloven-footed, but chews not the cud, he is unclean unto you. 8Of their flesh you shall not eat, and their carcasses you shall not touch; they are unclean unto you.

9These may you eat of all that are in the waters: whatever has fins and scales in the waters, in the seas, and in the rivers, them may you eat. 10And all that have not fins and scales in the seas, and in the rivers, of all that swarm in the waters, and of all the living creatures that are in the waters, they are a detestable thing unto you, 11and they shall be a detestable thing unto you; you shall not eat of their flesh, and their carcasses you shall have in detestation. 12Whatever has no fins nor scales in the waters, that is a detestable thing unto you.

13And these you shall have in detestation among the fowls; they shall not be eaten, they are a detestable thing: the great vulture, and the bearded vulture, and the ospray; 14and the kite, and the falcon after its kinds; 15every raven after its kinds; 16and the ostrich, and the night-hawk, and the sea-mew, and the hawk after its kinds; 17and the little owl, and the cormorant, and the great owl; 18and the horned owl, and the pelican, and the carrion-vulture; 19and the stork, and the heron after its kinds, and the hoopoe, and the bat.

20All winged swarming things that go upon all fours are a detestable thing unto you. 21Yet these may you eat of all winged swarming things that go upon all fours, which have jointed legs above their feet, wherewith to leap upon the earth; 22even these of them you may eat: the locust after its kinds, and the bald locust after its kinds, and the cricket after its kinds, and the grasshopper after its kinds. 23But all winged swarming things, which have four feet, are a detestable thing unto you.
Vayikra (Leviticus) 11

There are no restrictions on fruits, vegetables, or grains, including bread. Alcohol (especially wine) is permitted in moderation and even encouraged in some situations.

Your welcome. Eat right and be healthy!³
on a very strict "fad" diet. In fact, the
 
Krazyhoss said:
For the last five or so years, I've observed a strict adherence to a "fad" diet, in fact, the oldest diet known to man. In that time, I've been more energetic, built muscle, lost fat, and just have an overall sense of health and well-being. This diet makes far more sense and is far more effective than keto, paleo, carnivore, Atkins, or any other diet pushed by the gurus. What is it? It's the Biblical diet! Here is a comprehensive list of ingredients to consume and also to avoid:

1And יהוה spoke unto Moshe and to Aharon, saying unto them, 2“Speak unto B’nei Yisra’el, saying, ‘These are the living things which you may eat among all the beasts that are on the earth. 3Whatever parts the hoof, and is wholly cloven-footed, and chews the cud among the beasts, that may you eat. 4Nevertheless, these shall you not eat of them that only chew the cud, or of them that only part the hoof: the camel, because he chews the cud but parts not the hoof, he is unclean unto you. 5And the rock-badger, because he chews the cud but parts not the hoof, he is unclean unto you. 6And the hare, because she chews the cud but parts not the hoof, she is unclean unto you. 7And the swine, because he parts the hoof, and is cloven-footed, but chews not the cud, he is unclean unto you. 8Of their flesh you shall not eat, and their carcasses you shall not touch; they are unclean unto you.

9These may you eat of all that are in the waters: whatever has fins and scales in the waters, in the seas, and in the rivers, them may you eat. 10And all that have not fins and scales in the seas, and in the rivers, of all that swarm in the waters, and of all the living creatures that are in the waters, they are a detestable thing unto you, 11and they shall be a detestable thing unto you; you shall not eat of their flesh, and their carcasses you shall have in detestation. 12Whatever has no fins nor scales in the waters, that is a detestable thing unto you.

13And these you shall have in detestation among the fowls; they shall not be eaten, they are a detestable thing: the great vulture, and the bearded vulture, and the ospray; 14and the kite, and the falcon after its kinds; 15every raven after its kinds; 16and the ostrich, and the night-hawk, and the sea-mew, and the hawk after its kinds; 17and the little owl, and the cormorant, and the great owl; 18and the horned owl, and the pelican, and the carrion-vulture; 19and the stork, and the heron after its kinds, and the hoopoe, and the bat.

20All winged swarming things that go upon all fours are a detestable thing unto you. 21Yet these may you eat of all winged swarming things that go upon all fours, which have jointed legs above their feet, wherewith to leap upon the earth; 22even these of them you may eat: the locust after its kinds, and the bald locust after its kinds, and the cricket after its kinds, and the grasshopper after its kinds. 23But all winged swarming things, which have four feet, are a detestable thing unto you.
Vayikra (Leviticus) 11

There are no restrictions on fruits, vegetables, or grains, including bread. Alcohol (especially wine) is permitted in moderation and even encouraged in some situations.

Your welcome. Eat right and be healthy!³
on a very strict "fad" diet. In fact, the
Click to expand...
Krazyhoss said:
That's the basics of my diet.
Click to expand...
Krazyhoss said:
Tons of steak. I just haven't bought good ones lately.
Click to expand...
@Krazyhoss i read this but i dont follow bro
can you share Actual meals you eating? not clear at all, you can just write it down for a week and share with us as you go a few days at a time

If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.
 
Npcclassicphysique champ said:
@Krazyhoss i read this but i dont follow bro
can you share Actual meals you eating? not clear at all, you can just write it down for a week and share with us as you go a few days at a time

If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.
Click to expand...
Basically, I keep hearing all this talk about carbs/no carbs, fat/low fat, red meat/vegan, etc, but, if it was meant to be food, I eat it. If it wasn't meant to be food, I don't eat it.

I don't think there's such a thing as "good" or "bad" carbs, or any food for that matter. I just think there's enough, not enough, or too much.
 
stevesmi said:
pec deck believe it or not seems to hit my biceps more then anything
Click to expand...
Really? I guess I never noticed that, with the ark placement and motion of that movement I can understand how that could happen.
 
Krazyhoss said:
Basically, I keep hearing all this talk about carbs/no carbs, fat/low fat, red meat/vegan, etc, but, if it was meant to be food, I eat it. If it wasn't meant to be food, I don't eat it.

I don't think there's such a thing as "good" or "bad" carbs, or any food for that matter. I just think there's enough, not enough, or too much.
Click to expand...
@Krazyhoss thats fine in theory I agree no good or bad carbs but sugar is a bad carb lol :)
I havent seen you post day to day a few days of food yet so I'm really not seeing it bro
how about training can you update?
 
Last meal was last night, 8:00 pm or so. My workout was 10:00 am this morning, fasted.

Bench 220lb x 9, 8. 6, 4
Dips +45 lb x 12, 10, 6
Dumbbell press 50lb x 15, 15, 8
Lateral Raise 25lb x 10, 10, 9
Pecdeck 145lb x 15, 13, 10
Leg raise x 8, 8, 9

I don't feel like I getting weaker now that I'm off cycle, just not progressing as fast. I did gain a rep or 2 here and there, just not as much as when I was on. I can definitely see how people get depressed when coming off.
 
Krazyhoss said:
I am not done. I will post the pic of my plate. I'm gonna shower before eat. But I will reveal everything I did today. Ya'll will not be happy with me. But, I am determined to be transparent and fix this crap. I will be completely open from here on.
Click to expand...
@Krazyhoss we will be happy no matter what you do bro :) we are here to be your EVO family and support you, even bad food days we got your back
 
So far, this is my only meal of the day. Almost 8:00 pm. Nearly 24 hours without food. I'm not Intermittent Fasting on purpose, I think that shit is stupid. I just haven't had time to eat.

I left the gym around 12:00. I've had 9 16 oz beers since leaving the gym and cooking this meat. I will have a glass of milk and an oatmeal cream pie tonight, just because I want it.
 

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It's been a while since I've posted, but that doesn't mean I've been slack on my diet or training. If anything my diet has tightened up some. I'll post food later, but need training advice.

I have consolidated my training from 4 days to two, to make myself more available to help my crew as we get busy this summer. I have two, full body routines two days a week. Each one hits each body part slightly differently. I am working sun-day and Wednesday, so getting 2 then 3 days in between loft days. Non lift days, I'm doing 1 hr low intensity cardio and then some DEEP stretching. Saturday is complete rest.

I have an event coming up in a month or so that I want to look good for, so I incorporated Intermittent fasting. I'm up to 18 hrs a day on non lifting days, followed by big refeeds on lift days. It seemed like a perfect matching of schedules. In two weeks, I'm down 5lbs, while I feel like I'm still getting stronger (though not as fast as when I was deep into my cycle). I have had to back off the weight on bench because my elbows have been really sore.

I am using a rep goal of 25: if I get to 25 or more reps within 3 sets, I add 5 lbs. If I don't get to 25, I add another set (even if I hit 24). Each set goes as close to failure as possible while staying safe (I generally don't have a spotter available). For deadlift I just try to work up to sets of six. If I hit 7 on the third set, I'll add 5 lbs. The 25 rep goal seems too much on deadlift for me.

Here's my last two workouts:
A
Squat 230lbs x 9, 9. 7 (add weight)
Bench 215x 10. 8, 6, 5
Cable row 80x 10, 10, 8 (add weight)
Rdl 210 x 12, 10, 8 (add weight)
Seated Dumbell Press 65x 10, 7, 4, 4
Chinup x 7, 6, 6, 6
Triceps ext 70x 15, 12, 10 (add weight)
Hanging leg raise x 8, 8, 6, 6

B
Deadlift 265x 6, 6, 7 (add weight)
Military press 140x 9, 7, 5, 4
Pullup x 7, 6, 5, 5, 5
Leg press 270x 10, 10, 9 (add weight)
Weighted dips 70 lbs x 10, 10, 6 (add weight)
Pushups x 20, 15, 8, 6, 5 only 5 seconds rest between sets
Dumbell curl 35x 12, 10, 10 (add weight)

Am I doing too much at a time, not enough, wrong set/rep scheme? It does feel like lit by the time I leave the gym, but with added rest days, I usually feel good coming in next time.

Is my fasting schedule on point? I want to cut body fat but not at the expense of losing a lot of muscle.
 
Krazyhoss said:
It's been a while since I've posted, but that doesn't mean I've been slack on my diet or training. If anything my diet has tightened up some. I'll post food later, but need training advice.

I have consolidated my training from 4 days to two, to make myself more available to help my crew as we get busy this summer. I have two, full body routines two days a week. Each one hits each body part slightly differently. I am working sun-day and Wednesday, so getting 2 then 3 days in between loft days. Non lift days, I'm doing 1 hr low intensity cardio and then some DEEP stretching. Saturday is complete rest.

I have an event coming up in a month or so that I want to look good for, so I incorporated Intermittent fasting. I'm up to 18 hrs a day on non lifting days, followed by big refeeds on lift days. It seemed like a perfect matching of schedules. In two weeks, I'm down 5lbs, while I feel like I'm still getting stronger (though not as fast as when I was deep into my cycle). I have had to back off the weight on bench because my elbows have been really sore.

I am using a rep goal of 25: if I get to 25 or more reps within 3 sets, I add 5 lbs. If I don't get to 25, I add another set (even if I hit 24). Each set goes as close to failure as possible while staying safe (I generally don't have a spotter available). For deadlift I just try to work up to sets of six. If I hit 7 on the third set, I'll add 5 lbs. The 25 rep goal seems too much on deadlift for me.

Here's my last two workouts:
A
Squat 230lbs x 9, 9. 7 (add weight)
Bench 215x 10. 8, 6, 5
Cable row 80x 10, 10, 8 (add weight)
Rdl 210 x 12, 10, 8 (add weight)
Seated Dumbell Press 65x 10, 7, 4, 4
Chinup x 7, 6, 6, 6
Triceps ext 70x 15, 12, 10 (add weight)
Hanging leg raise x 8, 8, 6, 6

B
Deadlift 265x 6, 6, 7 (add weight)
Military press 140x 9, 7, 5, 4
Pullup x 7, 6, 5, 5, 5
Leg press 270x 10, 10, 9 (add weight)
Weighted dips 70 lbs x 10, 10, 6 (add weight)
Pushups x 20, 15, 8, 6, 5 only 5 seconds rest between sets
Dumbell curl 35x 12, 10, 10 (add weight)

Am I doing too much at a time, not enough, wrong set/rep scheme? It does feel like lit by the time I leave the gym, but with added rest days, I usually feel good coming in next time.

Is my fasting schedule on point? I want to cut body fat but not at the expense of losing a lot of muscle.
Click to expand...
@Krazyhoss so far its just a start and welcome back bro

before we talking fasting we should be talking what you're doing now :) can you share your meals and food now waiting
 
Krazyhoss said:
It's been a while since I've posted, but that doesn't mean I've been slack on my diet or training. If anything my diet has tightened up some. I'll post food later, but need training advice.

I have consolidated my training from 4 days to two, to make myself more available to help my crew as we get busy this summer. I have two, full body routines two days a week. Each one hits each body part slightly differently. I am working sun-day and Wednesday, so getting 2 then 3 days in between loft days. Non lift days, I'm doing 1 hr low intensity cardio and then some DEEP stretching. Saturday is complete rest.

I have an event coming up in a month or so that I want to look good for, so I incorporated Intermittent fasting. I'm up to 18 hrs a day on non lifting days, followed by big refeeds on lift days. It seemed like a perfect matching of schedules. In two weeks, I'm down 5lbs, while I feel like I'm still getting stronger (though not as fast as when I was deep into my cycle). I have had to back off the weight on bench because my elbows have been really sore.

I am using a rep goal of 25: if I get to 25 or more reps within 3 sets, I add 5 lbs. If I don't get to 25, I add another set (even if I hit 24). Each set goes as close to failure as possible while staying safe (I generally don't have a spotter available). For deadlift I just try to work up to sets of six. If I hit 7 on the third set, I'll add 5 lbs. The 25 rep goal seems too much on deadlift for me.

Here's my last two workouts:
A
Squat 230lbs x 9, 9. 7 (add weight)
Bench 215x 10. 8, 6, 5
Cable row 80x 10, 10, 8 (add weight)
Rdl 210 x 12, 10, 8 (add weight)
Seated Dumbell Press 65x 10, 7, 4, 4
Chinup x 7, 6, 6, 6
Triceps ext 70x 15, 12, 10 (add weight)
Hanging leg raise x 8, 8, 6, 6

B
Deadlift 265x 6, 6, 7 (add weight)
Military press 140x 9, 7, 5, 4
Pullup x 7, 6, 5, 5, 5
Leg press 270x 10, 10, 9 (add weight)
Weighted dips 70 lbs x 10, 10, 6 (add weight)
Pushups x 20, 15, 8, 6, 5 only 5 seconds rest between sets
Dumbell curl 35x 12, 10, 10 (add weight)

Am I doing too much at a time, not enough, wrong set/rep scheme? It does feel like lit by the time I leave the gym, but with added rest days, I usually feel good coming in next time.

Is my fasting schedule on point? I want to cut body fat but not at the expense of losing a lot of muscle.
Click to expand...
You can judge this - are you making progress? If yes. Stay with it. If not. Change it
 
as long as you are training you won't lose muscle in a fast
its when you quit training altogether where you lose some muscle
 
don't confuse glyocgen in the muscle with gaining/losing muscle
muscle being flat isn't losing muscle tissue
 
very pleased with your strategy
go with it
 
keep the food pictures coming
looks really good
 
keep up the good work man
we want to see you improve the lot on this log
 
ROIDDERS said:
any chance of doing cardio Outdoors
it's much more fun and better on your legs
Click to expand...
I own an irrigation company. I'm outside constantly and get lots of walking, digging, squatting/kneeling, etc. The treadmill keeps me focused in a sense, plus it helps me track progress. For example, I set it for "rolling hills" where the incline changes every couple of minutes. Right now, it's set from 4 to 6.5. At four, the speed is 3.2 mph. I increase by .2mph every time the elevation increases, backing off .2 every time it comes back down. That keeps me constantly increasing/decreasing intensity. It's pretty flat here. So I couldn't really do that.

Also has a sort of progressive overload aspect. At the lower incline/speed I want my heart rate at around 120bpm, 130-135 on the highest setting. I have to increase elevations and/or speed to stay in those ranges.

Other than that, I agree, I would much rather be outside.
 
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