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Approved Log Pre-Cycle Log - Recommendation/review on my (planned) micro dosing cycle.
- Thread starter zucchini
- Start date
I felt like changing up my workout schedule so it was a back workout today:
Assisted pullups machine was hogged up my a romantically awkward couple who wouldn't give it up so I moved on.
Bent over barbell rows: 2x10 135lbs 2x10 155lbs 1x12 155lbs
Dumbbell rows: 2x10 1x12 75lbs each side
Cable pulldowns: 2x10 170 lbs 1x10 187lbs
Seated wide cable rows: 3x10 187lbs
Treadmill: 15 mins. 1st 10 mins were 6 incline 3 speed ending 5 were 7 incline 3 speed.
Felt super strong all through the workout today even thou was tired n busy at work and the past weekend.
In addition to this, my kickboxing session today was good as well - core exercises and movements combined with alot of low intensity cardio.
My lunch was only my protein shake. Busy days so couldn't take a picture of my shaker cup at the time
Home now and munching on beef - and drinking the husk water. Will get some Almonds and walnuts in.
View attachment 75121
Nice and easy meal
Super easy for sure. And i am kindda getting used to it now. But cant have protein in water... Milk is the only option for me!
@zucchini breakfast looks good man.........
Looks goodI felt like changing up my workout schedule so it was a back workout today:
Assisted pullups machine was hogged up my a romantically awkward couple who wouldn't give it up so I moved on.
Bent over barbell rows: 2x10 135lbs 2x10 155lbs 1x12 155lbs
Dumbbell rows: 2x10 1x12 75lbs each side
Cable pulldowns: 2x10 170 lbs 1x10 187lbs
Seated wide cable rows: 3x10 187lbs
Treadmill: 15 mins. 1st 10 mins were 6 incline 3 speed ending 5 were 7 incline 3 speed.
Felt super strong all through the workout today even thou was tired n busy at work and the past weekend.
In addition to this, my kickboxing session today was good as well - core exercises and movements combined with alot of low intensity cardio.
My lunch was only my protein shake. Busy days so couldn't take a picture of my shaker cup at the time
Home now and munching on beef - and drinking the husk water. Will get some Almonds and walnuts in.
View attachment 75121
you need higher fat than protein bro if you want to hit ketosis @zucchini
but your meals are super good looking
Today was a shoulder day:
Seated dumbbell press 2x10 1x11 (last rep was forced and partial) 55lbs
Standing side lateral raises 3x12 25lb dumbbells
Wide grip EZ bar Upright rows 3x10 80lbs
Dual cable rear flyes 2x12 (20lbs each side) 2x10 (25lbs each side)
Reverse pec dec flyes 3x12 140lbs
Seated dumbbell press 2x10 1x11 (last rep was forced and partial) 55lbs
Standing side lateral raises 3x12 25lb dumbbells
Wide grip EZ bar Upright rows 3x10 80lbs
Dual cable rear flyes 2x12 (20lbs each side) 2x10 (25lbs each side)
Reverse pec dec flyes 3x12 140lbs
Yeah man I am trying my best.... I have to go grocery shopping tomorrow or day after and I will get everything. i was more far less protein about a day ago. I will get back to it.
Dinner tonight:
Nutrition:
@zucchini meals are looking on point bro!!
lets get some more ketogenic high fat foods today bro like steak
you're basically high protein and not enough fats like in the middle @zucchini
we have to pick which path carbs or protein, we cant do low on both
I just got all my groceries...
Gonna have good steak tonight!
When you say I have to pick a path, did you mean it for when we do OMAD?
Thanks brother!
Lunch:
Chicken cooked in olive oil and tomatoes with low carb low fat yogurt.
Dinner: protein shake = protein milk + protein powder with almonds and walnuts.
It's a Saturday and after groceries, I went for a swim - fucking exhausted but I was able to swim on my back and did make some progress.
Once I was home, I had to do a bunch of stuff and then someone came over and had stuff to do.
My carbs today are again from nuts, the milk in the protein shake (19 grams from it). 15 grams from husk. idk how many from the nuts.
Chicken cooked in olive oil and tomatoes with low carb low fat yogurt.
Dinner: protein shake = protein milk + protein powder with almonds and walnuts.
It's a Saturday and after groceries, I went for a swim - fucking exhausted but I was able to swim on my back and did make some progress.
Once I was home, I had to do a bunch of stuff and then someone came over and had stuff to do.
My carbs today are again from nuts, the milk in the protein shake (19 grams from it). 15 grams from husk. idk how many from the nuts.
It's a sunday today, had 7 eggs with a diced onion in em as my breakfast.
Not as busy. I felt like working out so its a chest day today:
Flat barbell press: 1x10 175lbs 2x10 185lbs 1x12 135lbs
Incline barbell press: 3x7 175lbs
(I couldn't push more, my soulder injuries started to creep up. My angles n everything was good. Idk what happened)
Seated machine press: 3x10 130lbs on the shit machine.
Pec dec: 1x12 140lbs 2x10 160
Cable flyes: 3x12 40lbs each side.
Cardio: 7 incline 3 speed 15 mins.
Before anyone asks, i actually have multiple injuries, my right ankle, right knee, right shoulder n bicep, left elbow, right side lower back, both wrists.
Most of these injuries are from fighting tournaments and a few from lifting heavy.
The injuries in my right shoulder n bicep are from a jujitsu tournament in 2019, i was stuck in an americana and while trying to escape i dislocated my shoulder but it got popped back in.
An ultrasound showed that i had multiple tears in my front, side and a few in my rear deltoid. My bicep tendon also had fluid in it and some parts of my bicep has micro tears as well. In the following months my left shoulder compensated for my right now and it got a bit injured as well. My bicep isn't bad anymore but its not a 100% however, my shoulder still makes a popping sound and thats the only reason i sometimes cannot lift as heavy.
No, i dont have a doctor anymore and cannot get it looked at. Wait times for mri or ct scans over a year even if i get one prescribed by some miracle. Testosterone definitely helped with recovery back in 2019 and early 2020 and in 2022 when i started lifting again, test helped alot with the injuries and i felt like a million bucks!! Was able to bench 225 for multiple sets n reps.
I am fine, no problems just wanna get thru this and back to lifting heavy - i know i can.
Back to today's workout, it was a good workout with higher intensity cause of lower rest periods in between sets. Super pumped up chest and i loved it!
Time to cook a dinner steak!
Not as busy. I felt like working out so its a chest day today:
Flat barbell press: 1x10 175lbs 2x10 185lbs 1x12 135lbs
Incline barbell press: 3x7 175lbs
(I couldn't push more, my soulder injuries started to creep up. My angles n everything was good. Idk what happened)
Seated machine press: 3x10 130lbs on the shit machine.
Pec dec: 1x12 140lbs 2x10 160
Cable flyes: 3x12 40lbs each side.
Cardio: 7 incline 3 speed 15 mins.
Before anyone asks, i actually have multiple injuries, my right ankle, right knee, right shoulder n bicep, left elbow, right side lower back, both wrists.
Most of these injuries are from fighting tournaments and a few from lifting heavy.
The injuries in my right shoulder n bicep are from a jujitsu tournament in 2019, i was stuck in an americana and while trying to escape i dislocated my shoulder but it got popped back in.
An ultrasound showed that i had multiple tears in my front, side and a few in my rear deltoid. My bicep tendon also had fluid in it and some parts of my bicep has micro tears as well. In the following months my left shoulder compensated for my right now and it got a bit injured as well. My bicep isn't bad anymore but its not a 100% however, my shoulder still makes a popping sound and thats the only reason i sometimes cannot lift as heavy.
No, i dont have a doctor anymore and cannot get it looked at. Wait times for mri or ct scans over a year even if i get one prescribed by some miracle. Testosterone definitely helped with recovery back in 2019 and early 2020 and in 2022 when i started lifting again, test helped alot with the injuries and i felt like a million bucks!! Was able to bench 225 for multiple sets n reps.
I am fine, no problems just wanna get thru this and back to lifting heavy - i know i can.
Back to today's workout, it was a good workout with higher intensity cause of lower rest periods in between sets. Super pumped up chest and i loved it!
Time to cook a dinner steak!
Meals are very high fat, thats what you want.
and the injuries those seem serious did you get BPC157 for them? @zucchini
Damn really? I didn't know there was an egg shortage. I usually get eggs from the hutterite colony. $7 for 30 eggs.
I know Canada does supply eggs to the US at a 166% tarrif
Hey man,Meals are very high fat, thats what you want.
I do not know what BPC157 is, enlighten me on it and is it something over the counter? supplement?
Dinner: 250 gram of sirloin with onion and peppers. cooked in butter and olive oil
