Approved Log Pre-Cycle Plan and Journal

[schrutebuck]

DISCLAIMER: I won't be starting anything for a couple months still, just looking for some advice before I do.

Hey y'all, new poster, long-time lurker. Looking forward to getting involved a bit

As the thread title states, I'm looking at starting cycle #1 and have been trying to research for a good few months now. I'd like some of your thoughts.

I currently travel 80% of the time for work, so I don't think pinning is feasible for the foreseeable future (though I'm not necessarily averse to it. Just a little paranoid don't wanna risk anything, though I've heard it should be fine as long as you keep your gear in checked luggage). I know orals only isn't usually considered ideal, but I think it's the best option for me right now.

Training Background
I've been lifting off-and-on since 2019ish. Would lift consistently for 6-12 months, take as much time off due to life getting in the way, then get back to it when things have settled. Well, things have settled significantly, and I've had two years of lifting five days a week up to this point.

I've focused almost exclusively on pushing 1RMs. Got decently strong (475/300/600 SBD at 183 bodyweight, all to comp standards), but I've transitioned to strict bodybuilding training as of this year because I'm tired of being small. I've been running Geoffrey Verity Schofield's programs from Boostcamp. Just started Recovering Powerlifter for the second time. I'll likely be doing this bodybuilding thing probably for the next 8 months or so.

Some staple lifts currently are a 375lb hack squat for 12, 405 RDL for 12, 120 machine chest press for 10, 220 wide-grip lat pulldown for 10.

Current stats are 5'10", 185lbs, ~16% body fat or so. Pic attached.

Diet
My diet doesn't change a ton from day to day, and I've got it pretty dialed in at this point. I'm currently cutting from 190lbs at 2000-2300 calories a day. Breakfast is Greek yogurt, granola, protein powder, and sometimes some fruit. Lunch and dinner varies, but always consists of 6oz of some sort of protein and a solid helping of greens. I usually finish off the day with two cups of ultra filtered milk and a scoop of protein. I always get 160g of protein at absolute minimum, average is between 180-200g. I don't drink at all, smoke, or use any recreational drugs. I don't currently use any supplements, though I might add a multi for good measure. Willing to take suggestions here on others I should take.

I think that covers everything, so now about the cycle.

From my research, dbol seems like the logical choice here as it will act like a test base. My plan is to run it for 4-6 weeks depending on how my blood work looks, starting at 10-15mg/day and increasing every week or two to a maximum of 30 mg/day depending on how I respond. I'm thinking of committing to 2 or 3 cycles if the first goes well, and will take at least the same amount of time off as I spend on. I'm curious how often I should dose, as I've seen some day to just dose in the morning a couple hours before training, and others say to dose up to 3 times a day.

I've come across a few posts here and there mentioning it pairs well with enclo both during the cycle and as a PCT - something about it being a better version of an old school dbol + clomid stack - but I'm having a hard time finding much information on that. There's conflicting info about when to start it (from day 1 or after a couple weeks), how much to take (seen either 6mg a day or 12.5), and how long to run it for as PCT. If anyone has any insight to offer here, I'd appreciate it.

Let me know if there's anything I missed and I'll update.

 

[LevButlerov]

DISCLAIMER: I won't be starting anything for a couple months still, just looking for some advice before I do.

Hey y'all, new poster, long-time lurker. Looking forward to getting involved a bit

As the thread title states, I'm looking at starting cycle #1 and have been trying to research for a good few months now. I'd like some of your thoughts.

I currently travel 80% of the time for work, so I don't think pinning is feasible for the foreseeable future (though I'm not necessarily averse to it. Just a little paranoid don't wanna risk anything, though I've heard it should be fine as long as you keep your gear in checked luggage). I know orals only isn't usually considered ideal, but I think it's the best option for me right now.

Training Background
I've been lifting off-and-on since 2019ish. Would lift consistently for 6-12 months, take as much time off due to life getting in the way, then get back to it when things have settled. Well, things have settled significantly, and I've had two years of lifting five days a week up to this point.

I've focused almost exclusively on pushing 1RMs. Got decently strong (475/300/600 SBD at 183 bodyweight, all to comp standards), but I've transitioned to strict bodybuilding training as of this year because I'm tired of being small. I've been running Geoffrey Verity Schofield's programs from Boostcamp. Just started Recovering Powerlifter for the second time. I'll likely be doing this bodybuilding thing probably for the next 8 months or so.

Some staple lifts currently are a 375lb hack squat for 12, 405 RDL for 12, 120 machine chest press for 10, 220 wide-grip lat pulldown for 10.

Current stats are 5'10", 185lbs, ~16% body fat or so. Pic attached.

Diet
My diet doesn't change a ton from day to day, and I've got it pretty dialed in at this point. I'm currently cutting from 190lbs at 2000-2300 calories a day. Breakfast is Greek yogurt, granola, protein powder, and sometimes some fruit. Lunch and dinner varies, but always consists of 6oz of some sort of protein and a solid helping of greens. I usually finish off the day with two cups of ultra filtered milk and a scoop of protein. I always get 160g of protein at absolute minimum, average is between 180-200g. I don't drink at all, smoke, or use any recreational drugs. I don't currently use any supplements, though I might add a multi for good measure. Willing to take suggestions here on others I should take.

I think that covers everything, so now about the cycle.

From my research, dbol seems like the logical choice here as it will act like a test base. My plan is to run it for 4-6 weeks depending on how my blood work looks, starting at 10-15mg/day and increasing every week or two to a maximum of 30 mg/day depending on how I respond. I'm thinking of committing to 2 or 3 cycles if the first goes well, and will take at least the same amount of time off as I spend on. I'm curious how often I should dose, as I've seen some day to just dose in the morning a couple hours before training, and others say to dose up to 3 times a day.

I've come across a few posts here and there mentioning it pairs well with enclo both during the cycle and as a PCT - something about it being a better version of an old school dbol + clomid stack - but I'm having a hard time finding much information on that. There's conflicting info about when to start it (from day 1 or after a couple weeks), how much to take (seen either 6mg a day or 12.5), and how long to run it for as PCT. If anyone has any insight to offer here, I'd appreciate it.

Let me know if there's anything I missed and I'll update.

@schrutebuck welcome to the EVO family love seeing lurkers come in and participate in our family. Checked your pic, you look really good, nice muscle base for sure and amazing size for being all natty.

On the cycle hard to comment if you need dbol yet, I would say testosterone to start, why not? maybe test dbol? hard to say yet, lets get this log updated a bit.

I know you listed diet and training but can you share more details day to day?
Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
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.

Please share more day to day information with us.

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

pictures
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

eBooks
download our eBooks and learn more about cycling:
https://irongorillas.com

Podcast
are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

thank you and share more

 

[schrutebuck]

Sure, I'll give a bit more info.

The program I'm running is a 5x/week ULUL-Arms/delts split. It's focused pretty heavily on arms/delts because those have always been a weak point for me. I've also added some extra rear delt work and hamstring work to build those up some more. Every single set is taken to 0-1 RIR, and some exercises are taken beyond failure with partials and drop sets. Doing anywhere from 2-4 sets per exercise, rep ranges range from 6-8 to 12-15 depending on the movement. I train usually M-F, but sometimes I have to push a training day to Saturday. Cardio at the moment is super easy, just 10k solid steps a day.

For diet, as lunch & dinner varies so much, I'll just share what I ate yesterday and the day's macros. Breakfast was yogurt & granola, lunch was grilled chicken thighs, rice, and some greens, dinner was a Costco lasagna with some garlic bread (a little dirtier than we normally eat, but we didn't have much time for cooking yesterday), and milk & protein to finish the day. Total cals were almost exactly 2400, 288g C, 63g F, 192g P.

Hope this is enough info now.

Like I say, I wouldn't be opposed to just running test, but I'm paranoid about trying to travel with it though I've heard it should be fine. I just don't wanna take any risks either with my ability to travel or with my job. I figure pills wouldn't likely cause an issue like vials and syringes would but I could be wrong.

 

[schrutebuck]

Oh also forgot to add that I'm 31. Not seeing a way to edit my posts, sorry

 

[LevButlerov]

Sure, I'll give a bit more info.

The program I'm running is a 5x/week ULUL-Arms/delts split. It's focused pretty heavily on arms/delts because those have always been a weak point for me. I've also added some extra rear delt work and hamstring work to build those up some more. Every single set is taken to 0-1 RIR, and some exercises are taken beyond failure with partials and drop sets. Doing anywhere from 2-4 sets per exercise, rep ranges range from 6-8 to 12-15 depending on the movement. I train usually M-F, but sometimes I have to push a training day to Saturday. Cardio at the moment is super easy, just 10k solid steps a day.

For diet, as lunch & dinner varies so much, I'll just share what I ate yesterday and the day's macros. Breakfast was yogurt & granola, lunch was grilled chicken thighs, rice, and some greens, dinner was a Costco lasagna with some garlic bread (a little dirtier than we normally eat, but we didn't have much time for cooking yesterday), and milk & protein to finish the day. Total cals were almost exactly 2400, 288g C, 63g F, 192g P.

Hope this is enough info now.

Like I say, I wouldn't be opposed to just running test, but I'm paranoid about trying to travel with it though I've heard it should be fine. I just don't wanna take any risks either with my ability to travel or with my job. I figure pills wouldn't likely cause an issue like vials and syringes would but I could be wrong.

2-4 sets ranges x-x thats good but need actual specific exercises reps sets and weights to see how you go.
Lets see actual foods for at least 2 weeks to get a base.

Oh also forgot to add that I'm 31. Not seeing a way to edit my posts, sorry

Always add as replies, dont edit old posts because it will be confusing for us.

 

[schrutebuck]

2-4 sets ranges x-x thats good but need actual specific exercises reps sets and weights to see how you go.
Lets see actual foods for at least 2 weeks to get a base.

Gotcha, I'll start updating daily with training & food. Starting with today:

Training:
RDLs - 425x10,7,5
SSB Squats - 345x8,6
Bulgarian Split Squats - 120x11,9,7
Incline Leg Raises - BWx16,14,13

Food (no pics unfortunately as I ate it all already lol):
Breakfast: yogurt & granola
Lunch: leftover lasagna
Protein shake: 2 cups ultrafiltered chocolate milk w/ protein powder
Dinner - homemade sub w/ steak

Total cals: 2266: 270g carbs, 59g fat, 184g protein

AM weight was 185.7

 

[stevesmi]

DISCLAIMER: I won't be starting anything for a couple months still, just looking for some advice before I do.

Hey y'all, new poster, long-time lurker. Looking forward to getting involved a bit

As the thread title states, I'm looking at starting cycle #1 and have been trying to research for a good few months now. I'd like some of your thoughts.

I currently travel 80% of the time for work, so I don't think pinning is feasible for the foreseeable future (though I'm not necessarily averse to it. Just a little paranoid don't wanna risk anything, though I've heard it should be fine as long as you keep your gear in checked luggage). I know orals only isn't usually considered ideal, but I think it's the best option for me right now.

Training Background
I've been lifting off-and-on since 2019ish. Would lift consistently for 6-12 months, take as much time off due to life getting in the way, then get back to it when things have settled. Well, things have settled significantly, and I've had two years of lifting five days a week up to this point.

I've focused almost exclusively on pushing 1RMs. Got decently strong (475/300/600 SBD at 183 bodyweight, all to comp standards), but I've transitioned to strict bodybuilding training as of this year because I'm tired of being small. I've been running Geoffrey Verity Schofield's programs from Boostcamp. Just started Recovering Powerlifter for the second time. I'll likely be doing this bodybuilding thing probably for the next 8 months or so.

Some staple lifts currently are a 375lb hack squat for 12, 405 RDL for 12, 120 machine chest press for 10, 220 wide-grip lat pulldown for 10.

Current stats are 5'10", 185lbs, ~16% body fat or so. Pic attached.

Diet
My diet doesn't change a ton from day to day, and I've got it pretty dialed in at this point. I'm currently cutting from 190lbs at 2000-2300 calories a day. Breakfast is Greek yogurt, granola, protein powder, and sometimes some fruit. Lunch and dinner varies, but always consists of 6oz of some sort of protein and a solid helping of greens. I usually finish off the day with two cups of ultra filtered milk and a scoop of protein. I always get 160g of protein at absolute minimum, average is between 180-200g. I don't drink at all, smoke, or use any recreational drugs. I don't currently use any supplements, though I might add a multi for good measure. Willing to take suggestions here on others I should take.

I think that covers everything, so now about the cycle.

From my research, dbol seems like the logical choice here as it will act like a test base. My plan is to run it for 4-6 weeks depending on how my blood work looks, starting at 10-15mg/day and increasing every week or two to a maximum of 30 mg/day depending on how I respond. I'm thinking of committing to 2 or 3 cycles if the first goes well, and will take at least the same amount of time off as I spend on. I'm curious how often I should dose, as I've seen some day to just dose in the morning a couple hours before training, and others say to dose up to 3 times a day.

I've come across a few posts here and there mentioning it pairs well with enclo both during the cycle and as a PCT - something about it being a better version of an old school dbol + clomid stack - but I'm having a hard time finding much information on that. There's conflicting info about when to start it (from day 1 or after a couple weeks), how much to take (seen either 6mg a day or 12.5), and how long to run it for as PCT. If anyone has any insight to offer here, I'd appreciate it.

Let me know if there's anything I missed and I'll update.

if you travel domestic you should be fine checking in your stuff. but i would NOT risk it international unless you want to end up in a foreign prison. you can always get a script if you are worried @shrutebuck

 

[schrutebuck]

if you travel domestic you should be fine checking in your stuff. but i would NOT risk it international unless you want to end up in a foreign prison. you can always get a script if you are worried @shrutebuck

I do travel international fairly regularly which is the problem. Unfortunately I think a prescription is highly unlikely as long as I live in my country (Canada). A while back I went to the doctor for some symptoms, basically had to beg for him to check my test levels, and when they came back normal (~450 IIRC) I was told to eat cleaner, exercise more, and see a therapist if needed. Was already doing all three lol

 

[LevButlerov]

Gotcha, I'll start updating daily with training & food. Starting with today:

Training:
RDLs - 425x10,7,5
SSB Squats - 345x8,6
Bulgarian Split Squats - 120x11,9,7
Incline Leg Raises - BWx16,14,13

Food (no pics unfortunately as I ate it all already lol):
Breakfast: yogurt & granola
Lunch: leftover lasagna
Protein shake: 2 cups ultrafiltered chocolate milk w/ protein powder
Dinner - homemade sub w/ steak

Total cals: 2266: 270g carbs, 59g fat, 184g protein

AM weight was 185.7

You can do pics tomorrow. protein is low, for your size even naturally should be 250. @schrutebuck

 

[Mobster]

DISCLAIMER: I won't be starting anything for a couple months still, just looking for some advice before I do.

Hey y'all, new poster, long-time lurker. Looking forward to getting involved a bit

As the thread title states, I'm looking at starting cycle #1 and have been trying to research for a good few months now. I'd like some of your thoughts.

I currently travel 80% of the time for work, so I don't think pinning is feasible for the foreseeable future (though I'm not necessarily averse to it. Just a little paranoid don't wanna risk anything, though I've heard it should be fine as long as you keep your gear in checked luggage). I know orals only isn't usually considered ideal, but I think it's the best option for me right now.

Training Background
I've been lifting off-and-on since 2019ish. Would lift consistently for 6-12 months, take as much time off due to life getting in the way, then get back to it when things have settled. Well, things have settled significantly, and I've had two years of lifting five days a week up to this point.

I've focused almost exclusively on pushing 1RMs. Got decently strong (475/300/600 SBD at 183 bodyweight, all to comp standards), but I've transitioned to strict bodybuilding training as of this year because I'm tired of being small. I've been running Geoffrey Verity Schofield's programs from Boostcamp. Just started Recovering Powerlifter for the second time. I'll likely be doing this bodybuilding thing probably for the next 8 months or so.

Some staple lifts currently are a 375lb hack squat for 12, 405 RDL for 12, 120 machine chest press for 10, 220 wide-grip lat pulldown for 10.

Current stats are 5'10", 185lbs, ~16% body fat or so. Pic attached.

Diet
My diet doesn't change a ton from day to day, and I've got it pretty dialed in at this point. I'm currently cutting from 190lbs at 2000-2300 calories a day. Breakfast is Greek yogurt, granola, protein powder, and sometimes some fruit. Lunch and dinner varies, but always consists of 6oz of some sort of protein and a solid helping of greens. I usually finish off the day with two cups of ultra filtered milk and a scoop of protein. I always get 160g of protein at absolute minimum, average is between 180-200g. I don't drink at all, smoke, or use any recreational drugs. I don't currently use any supplements, though I might add a multi for good measure. Willing to take suggestions here on others I should take.

I think that covers everything, so now about the cycle.

From my research, dbol seems like the logical choice here as it will act like a test base. My plan is to run it for 4-6 weeks depending on how my blood work looks, starting at 10-15mg/day and increasing every week or two to a maximum of 30 mg/day depending on how I respond. I'm thinking of committing to 2 or 3 cycles if the first goes well, and will take at least the same amount of time off as I spend on. I'm curious how often I should dose, as I've seen some day to just dose in the morning a couple hours before training, and others say to dose up to 3 times a day.

I've come across a few posts here and there mentioning it pairs well with enclo both during the cycle and as a PCT - something about it being a better version of an old school dbol + clomid stack - but I'm having a hard time finding much information on that. There's conflicting info about when to start it (from day 1 or after a couple weeks), how much to take (seen either 6mg a day or 12.5), and how long to run it for as PCT. If anyone has any insight to offer here, I'd appreciate it.

Let me know if there's anything I missed and I'll update.

Good idea right there

 

[ceo]

DISCLAIMER: I won't be starting anything for a couple months still, just looking for some advice before I do.

Hey y'all, new poster, long-time lurker. Looking forward to getting involved a bit

As the thread title states, I'm looking at starting cycle #1 and have been trying to research for a good few months now. I'd like some of your thoughts.

I currently travel 80% of the time for work, so I don't think pinning is feasible for the foreseeable future (though I'm not necessarily averse to it. Just a little paranoid don't wanna risk anything, though I've heard it should be fine as long as you keep your gear in checked luggage). I know orals only isn't usually considered ideal, but I think it's the best option for me right now.

Training Background
I've been lifting off-and-on since 2019ish. Would lift consistently for 6-12 months, take as much time off due to life getting in the way, then get back to it when things have settled. Well, things have settled significantly, and I've had two years of lifting five days a week up to this point.

I've focused almost exclusively on pushing 1RMs. Got decently strong (475/300/600 SBD at 183 bodyweight, all to comp standards), but I've transitioned to strict bodybuilding training as of this year because I'm tired of being small. I've been running Geoffrey Verity Schofield's programs from Boostcamp. Just started Recovering Powerlifter for the second time. I'll likely be doing this bodybuilding thing probably for the next 8 months or so.

Some staple lifts currently are a 375lb hack squat for 12, 405 RDL for 12, 120 machine chest press for 10, 220 wide-grip lat pulldown for 10.

Current stats are 5'10", 185lbs, ~16% body fat or so. Pic attached.

Diet
My diet doesn't change a ton from day to day, and I've got it pretty dialed in at this point. I'm currently cutting from 190lbs at 2000-2300 calories a day. Breakfast is Greek yogurt, granola, protein powder, and sometimes some fruit. Lunch and dinner varies, but always consists of 6oz of some sort of protein and a solid helping of greens. I usually finish off the day with two cups of ultra filtered milk and a scoop of protein. I always get 160g of protein at absolute minimum, average is between 180-200g. I don't drink at all, smoke, or use any recreational drugs. I don't currently use any supplements, though I might add a multi for good measure. Willing to take suggestions here on others I should take.

I think that covers everything, so now about the cycle.

From my research, dbol seems like the logical choice here as it will act like a test base. My plan is to run it for 4-6 weeks depending on how my blood work looks, starting at 10-15mg/day and increasing every week or two to a maximum of 30 mg/day depending on how I respond. I'm thinking of committing to 2 or 3 cycles if the first goes well, and will take at least the same amount of time off as I spend on. I'm curious how often I should dose, as I've seen some day to just dose in the morning a couple hours before training, and others say to dose up to 3 times a day.

I've come across a few posts here and there mentioning it pairs well with enclo both during the cycle and as a PCT - something about it being a better version of an old school dbol + clomid stack - but I'm having a hard time finding much information on that. There's conflicting info about when to start it (from day 1 or after a couple weeks), how much to take (seen either 6mg a day or 12.5), and how long to run it for as PCT. If anyone has any insight to offer here, I'd appreciate it.

Let me know if there's anything I missed and I'll update.

@schrutebuck bros life def a pain in the ass. hopefully you can get things organized this time. the log a great way to do it. remember you only need 40 minutes a day to train

 

[ROIDDERS]

DISCLAIMER: I won't be starting anything for a couple months still, just looking for some advice before I do.

Hey y'all, new poster, long-time lurker. Looking forward to getting involved a bit

As the thread title states, I'm looking at starting cycle #1 and have been trying to research for a good few months now. I'd like some of your thoughts.

I currently travel 80% of the time for work, so I don't think pinning is feasible for the foreseeable future (though I'm not necessarily averse to it. Just a little paranoid don't wanna risk anything, though I've heard it should be fine as long as you keep your gear in checked luggage). I know orals only isn't usually considered ideal, but I think it's the best option for me right now.

Training Background
I've been lifting off-and-on since 2019ish. Would lift consistently for 6-12 months, take as much time off due to life getting in the way, then get back to it when things have settled. Well, things have settled significantly, and I've had two years of lifting five days a week up to this point.

I've focused almost exclusively on pushing 1RMs. Got decently strong (475/300/600 SBD at 183 bodyweight, all to comp standards), but I've transitioned to strict bodybuilding training as of this year because I'm tired of being small. I've been running Geoffrey Verity Schofield's programs from Boostcamp. Just started Recovering Powerlifter for the second time. I'll likely be doing this bodybuilding thing probably for the next 8 months or so.

Some staple lifts currently are a 375lb hack squat for 12, 405 RDL for 12, 120 machine chest press for 10, 220 wide-grip lat pulldown for 10.

Current stats are 5'10", 185lbs, ~16% body fat or so. Pic attached.

Diet
My diet doesn't change a ton from day to day, and I've got it pretty dialed in at this point. I'm currently cutting from 190lbs at 2000-2300 calories a day. Breakfast is Greek yogurt, granola, protein powder, and sometimes some fruit. Lunch and dinner varies, but always consists of 6oz of some sort of protein and a solid helping of greens. I usually finish off the day with two cups of ultra filtered milk and a scoop of protein. I always get 160g of protein at absolute minimum, average is between 180-200g. I don't drink at all, smoke, or use any recreational drugs. I don't currently use any supplements, though I might add a multi for good measure. Willing to take suggestions here on others I should take.

I think that covers everything, so now about the cycle.

From my research, dbol seems like the logical choice here as it will act like a test base. My plan is to run it for 4-6 weeks depending on how my blood work looks, starting at 10-15mg/day and increasing every week or two to a maximum of 30 mg/day depending on how I respond. I'm thinking of committing to 2 or 3 cycles if the first goes well, and will take at least the same amount of time off as I spend on. I'm curious how often I should dose, as I've seen some day to just dose in the morning a couple hours before training, and others say to dose up to 3 times a day.

I've come across a few posts here and there mentioning it pairs well with enclo both during the cycle and as a PCT - something about it being a better version of an old school dbol + clomid stack - but I'm having a hard time finding much information on that. There's conflicting info about when to start it (from day 1 or after a couple weeks), how much to take (seen either 6mg a day or 12.5), and how long to run it for as PCT. If anyone has any insight to offer here, I'd appreciate it.

Let me know if there's anything I missed and I'll update.

i like some test + EQ or test + var would be a good option to look into for you. @schrutebuck i think you will do well on that. especially since you like strength training

 

[BodyMonster34]

DISCLAIMER: I won't be starting anything for a couple months still, just looking for some advice before I do.

Hey y'all, new poster, long-time lurker. Looking forward to getting involved a bit

As the thread title states, I'm looking at starting cycle #1 and have been trying to research for a good few months now. I'd like some of your thoughts.

I currently travel 80% of the time for work, so I don't think pinning is feasible for the foreseeable future (though I'm not necessarily averse to it. Just a little paranoid don't wanna risk anything, though I've heard it should be fine as long as you keep your gear in checked luggage). I know orals only isn't usually considered ideal, but I think it's the best option for me right now.

Training Background
I've been lifting off-and-on since 2019ish. Would lift consistently for 6-12 months, take as much time off due to life getting in the way, then get back to it when things have settled. Well, things have settled significantly, and I've had two years of lifting five days a week up to this point.

I've focused almost exclusively on pushing 1RMs. Got decently strong (475/300/600 SBD at 183 bodyweight, all to comp standards), but I've transitioned to strict bodybuilding training as of this year because I'm tired of being small. I've been running Geoffrey Verity Schofield's programs from Boostcamp. Just started Recovering Powerlifter for the second time. I'll likely be doing this bodybuilding thing probably for the next 8 months or so.

Some staple lifts currently are a 375lb hack squat for 12, 405 RDL for 12, 120 machine chest press for 10, 220 wide-grip lat pulldown for 10.

Current stats are 5'10", 185lbs, ~16% body fat or so. Pic attached.

Diet
My diet doesn't change a ton from day to day, and I've got it pretty dialed in at this point. I'm currently cutting from 190lbs at 2000-2300 calories a day. Breakfast is Greek yogurt, granola, protein powder, and sometimes some fruit. Lunch and dinner varies, but always consists of 6oz of some sort of protein and a solid helping of greens. I usually finish off the day with two cups of ultra filtered milk and a scoop of protein. I always get 160g of protein at absolute minimum, average is between 180-200g. I don't drink at all, smoke, or use any recreational drugs. I don't currently use any supplements, though I might add a multi for good measure. Willing to take suggestions here on others I should take.

I think that covers everything, so now about the cycle.

From my research, dbol seems like the logical choice here as it will act like a test base. My plan is to run it for 4-6 weeks depending on how my blood work looks, starting at 10-15mg/day and increasing every week or two to a maximum of 30 mg/day depending on how I respond. I'm thinking of committing to 2 or 3 cycles if the first goes well, and will take at least the same amount of time off as I spend on. I'm curious how often I should dose, as I've seen some day to just dose in the morning a couple hours before training, and others say to dose up to 3 times a day.

I've come across a few posts here and there mentioning it pairs well with enclo both during the cycle and as a PCT - something about it being a better version of an old school dbol + clomid stack - but I'm having a hard time finding much information on that. There's conflicting info about when to start it (from day 1 or after a couple weeks), how much to take (seen either 6mg a day or 12.5), and how long to run it for as PCT. If anyone has any insight to offer here, I'd appreciate it.

Let me know if there's anything I missed and I'll update.

bro yo physique looking sweet! dbol aight. but i prefer superdrol if you want an oral ! @schrutebuck

 

[stevesmi]

I do travel international fairly regularly which is the problem. Unfortunately I think a prescription is highly unlikely as long as I live in my country (Canada). A while back I went to the doctor for some symptoms, basically had to beg for him to check my test levels, and when they came back normal (~450 IIRC) I was told to eat cleaner, exercise more, and see a therapist if needed. Was already doing all three lol

yeah if you travel international do NOT take it man. you can simply inject before you go and inject when you get back. there is also long ester steroids that will stay in your system a long time. test undec only needs to be pinned once a month max

 

[schrutebuck]

You can do pics tomorrow. protein is low, for your size even naturally should be 250. @schrutebuck

50C/20F/30P has always felt good for me tbh. Not even sure how I'd go about increasing protein that much on this cut. I can cut fats a bit more by switching to fat free yogurt (which I plan on doing anyways once my current supply runs out), but if I go much lower than I already am on carbs I'll start to feel low-energy.

Good idea right there

Any thoughts on dosing with enclo? Would it even work as a PCT, or would I still need clomid or nolva? Also assuming it wouldn't replace an AI.

@schrutebuck bros life def a pain in the ass. hopefully you can get things organized this time. the log a great way to do it. remember you only need 40 minutes a day to train

It's not bad tbh, like I say I'm the most consistent I've been and it's been this way for 2 years. Nutrition is the biggest pain as unless I can cook I have to eat out.

i like some test + EQ or test + var would be a good option to look into for you. @schrutebuck i think you will do well on that. especially since you like strength trainin

I've heard good things about var. I'm not super interested in the strength game anymore, but I'm keeping var in my back pocket to cut with if I decide I wanna keep doing cycles.

yeah if you travel international do NOT take it man. you can simply inject before you go and inject when you get back. there is also long ester steroids that will stay in your system a long time. test undec only needs to be pinned once a month max

Yeah I've considered a long ester test. My time away can be very inconsistent though, sometimes it's just a couple days but it can go up to a month depending on the project.

Injectables are normally better for long-term gains of course, but would pinning that infrequently still be better than taking an oral?

I won't be training today, so I'll just have a food update later. The last few days it's been pretty hot here and with no AC it's been impacting my sleep. Got a max of maybe 5 hours of sleep off-and-on last night. Not great lol.

 

[stevesmi]

50C/20F/30P has always felt good for me tbh. Not even sure how I'd go about increasing protein that much on this cut. I can cut fats a bit more by switching to fat free yogurt (which I plan on doing anyways once my current supply runs out), but if I go much lower than I already am on carbs I'll start to feel low-energy.



Any thoughts on dosing with enclo? Would it even work as a PCT, or would I still need clomid or nolva? Also assuming it wouldn't replace an AI.



It's not bad tbh, like I say I'm the most consistent I've been and it's been this way for 2 years. Nutrition is the biggest pain as unless I can cook I have to eat out.



I've heard good things about var. I'm not super interested in the strength game anymore, but I'm keeping var in my back pocket to cut with if I decide I wanna keep doing cycles.



Yeah I've considered a long ester test. My time away can be very inconsistent though, sometimes it's just a couple days but it can go up to a month depending on the project.

Injectables are normally better for long-term gains of course, but would pinning that infrequently still be better than taking an oral?

I won't be training today, so I'll just have a food update later. The last few days it's been pretty hot here and with no AC it's been impacting my sleep. Got a max of maybe 5 hours of sleep off-and-on last night. Not great lol.

better then an oral in what way? there is no way to determine that

 

[2Thick]

DISCLAIMER: I won't be starting anything for a couple months still, just looking for some advice before I do.

Hey y'all, new poster, long-time lurker. Looking forward to getting involved a bit

As the thread title states, I'm looking at starting cycle #1 and have been trying to research for a good few months now. I'd like some of your thoughts.

I currently travel 80% of the time for work, so I don't think pinning is feasible for the foreseeable future (though I'm not necessarily averse to it. Just a little paranoid don't wanna risk anything, though I've heard it should be fine as long as you keep your gear in checked luggage). I know orals only isn't usually considered ideal, but I think it's the best option for me right now.

Training Background
I've been lifting off-and-on since 2019ish. Would lift consistently for 6-12 months, take as much time off due to life getting in the way, then get back to it when things have settled. Well, things have settled significantly, and I've had two years of lifting five days a week up to this point.

I've focused almost exclusively on pushing 1RMs. Got decently strong (475/300/600 SBD at 183 bodyweight, all to comp standards), but I've transitioned to strict bodybuilding training as of this year because I'm tired of being small. I've been running Geoffrey Verity Schofield's programs from Boostcamp. Just started Recovering Powerlifter for the second time. I'll likely be doing this bodybuilding thing probably for the next 8 months or so.

Some staple lifts currently are a 375lb hack squat for 12, 405 RDL for 12, 120 machine chest press for 10, 220 wide-grip lat pulldown for 10.

Current stats are 5'10", 185lbs, ~16% body fat or so. Pic attached.

Diet
My diet doesn't change a ton from day to day, and I've got it pretty dialed in at this point. I'm currently cutting from 190lbs at 2000-2300 calories a day. Breakfast is Greek yogurt, granola, protein powder, and sometimes some fruit. Lunch and dinner varies, but always consists of 6oz of some sort of protein and a solid helping of greens. I usually finish off the day with two cups of ultra filtered milk and a scoop of protein. I always get 160g of protein at absolute minimum, average is between 180-200g. I don't drink at all, smoke, or use any recreational drugs. I don't currently use any supplements, though I might add a multi for good measure. Willing to take suggestions here on others I should take.

I think that covers everything, so now about the cycle.

From my research, dbol seems like the logical choice here as it will act like a test base. My plan is to run it for 4-6 weeks depending on how my blood work looks, starting at 10-15mg/day and increasing every week or two to a maximum of 30 mg/day depending on how I respond. I'm thinking of committing to 2 or 3 cycles if the first goes well, and will take at least the same amount of time off as I spend on. I'm curious how often I should dose, as I've seen some day to just dose in the morning a couple hours before training, and others say to dose up to 3 times a day.

I've come across a few posts here and there mentioning it pairs well with enclo both during the cycle and as a PCT - something about it being a better version of an old school dbol + clomid stack - but I'm having a hard time finding much information on that. There's conflicting info about when to start it (from day 1 or after a couple weeks), how much to take (seen either 6mg a day or 12.5), and how long to run it for as PCT. If anyone has any insight to offer here, I'd appreciate it.

Let me know if there's anything I missed and I'll update.

@shrutebuck nice job on the lifting right here. looking really good. i would say if you dropped 3-4% body fat you would have a heck of a physique i would aim for that. maybe some anavar?

 

[schrutebuck]

better then an oral in what way? there is no way to determine that

I've read mixed things in regards to results with longer esters. Feel worse on them, gradual decline not as good as the consistent upkeep from short esters, and more difficult to come off if the cycle goes south. But it's very possible (probable?) that I'm totally off base here

 

[stevesmi]

I've read mixed things in regards to results with longer esters. Feel worse on them, gradual decline not as good as the consistent upkeep from short esters, and more difficult to come off if the cycle goes south. But it's very possible (probable?) that I'm totally off base here

As you gain experience you will find what u like
Most guys utilize both orals and injectables

 

[Ulter]

DISCLAIMER: I won't be starting anything for a couple months still, just looking for some advice before I do.

Hey y'all, new poster, long-time lurker. Looking forward to getting involved a bit

As the thread title states, I'm looking at starting cycle #1 and have been trying to research for a good few months now. I'd like some of your thoughts.

I currently travel 80% of the time for work, so I don't think pinning is feasible for the foreseeable future (though I'm not necessarily averse to it. Just a little paranoid don't wanna risk anything, though I've heard it should be fine as long as you keep your gear in checked luggage). I know orals only isn't usually considered ideal, but I think it's the best option for me right now.

Training Background
I've been lifting off-and-on since 2019ish. Would lift consistently for 6-12 months, take as much time off due to life getting in the way, then get back to it when things have settled. Well, things have settled significantly, and I've had two years of lifting five days a week up to this point.

I've focused almost exclusively on pushing 1RMs. Got decently strong (475/300/600 SBD at 183 bodyweight, all to comp standards), but I've transitioned to strict bodybuilding training as of this year because I'm tired of being small. I've been running Geoffrey Verity Schofield's programs from Boostcamp. Just started Recovering Powerlifter for the second time. I'll likely be doing this bodybuilding thing probably for the next 8 months or so.

Some staple lifts currently are a 375lb hack squat for 12, 405 RDL for 12, 120 machine chest press for 10, 220 wide-grip lat pulldown for 10.

Current stats are 5'10", 185lbs, ~16% body fat or so. Pic attached.

Diet
My diet doesn't change a ton from day to day, and I've got it pretty dialed in at this point. I'm currently cutting from 190lbs at 2000-2300 calories a day. Breakfast is Greek yogurt, granola, protein powder, and sometimes some fruit. Lunch and dinner varies, but always consists of 6oz of some sort of protein and a solid helping of greens. I usually finish off the day with two cups of ultra filtered milk and a scoop of protein. I always get 160g of protein at absolute minimum, average is between 180-200g. I don't drink at all, smoke, or use any recreational drugs. I don't currently use any supplements, though I might add a multi for good measure. Willing to take suggestions here on others I should take.

I think that covers everything, so now about the cycle.

From my research, dbol seems like the logical choice here as it will act like a test base. My plan is to run it for 4-6 weeks depending on how my blood work looks, starting at 10-15mg/day and increasing every week or two to a maximum of 30 mg/day depending on how I respond. I'm thinking of committing to 2 or 3 cycles if the first goes well, and will take at least the same amount of time off as I spend on. I'm curious how often I should dose, as I've seen some day to just dose in the morning a couple hours before training, and others say to dose up to 3 times a day.

I've come across a few posts here and there mentioning it pairs well with enclo both during the cycle and as a PCT - something about it being a better version of an old school dbol + clomid stack - but I'm having a hard time finding much information on that. There's conflicting info about when to start it (from day 1 or after a couple weeks), how much to take (seen either 6mg a day or 12.5), and how long to run it for as PCT. If anyone has any insight to offer here, I'd appreciate it.

Let me know if there's anything I missed and I'll update.

very good job to open this log. i think you have a great base to work with. stats are pretty spot on i think with 16% body fat @schrutebuck

 

[LevButlerov]

50C/20F/30P has always felt good for me tbh. Not even sure how I'd go about increasing protein that much on this cut. I can cut fats a bit more by switching to fat free yogurt (which I plan on doing anyways once my current supply runs out), but if I go much lower than I already am on carbs I'll start to feel low-energy.

You can try by adding 1 protein bar to start, hows that? @schrutebuck

 

[schrutebuck]

As you gain experience you will find what u like
Most guys utilize both orals and injectables

Yeah for sure. I won't be starting anything at least until the end of my cut and maybe my situation will be more conducive to injectable by then. Just weighing options right now.

You can try by adding 1 protein bar to start, hows that? @schrutebuck

Yeah I have these every so often, but as I'm on a cut I'm wary of adding one in on top of what I usually eat unless I'm still under my goal for the day.

I'll play around a bit and see what I can do. If I swap my current yogurt to fat free, reduce the granola and increase my two meals to 8oz of protein each I'll be sitting around ~225g of protein, ~240g carbs for ~2200 calories depending on what else I eat. I'll start giving this a shot next week.

 

[LevButlerov]

Yeah for sure. I won't be starting anything at least until the end of my cut and maybe my situation will be more conducive to injectable by then. Just weighing options right now.



Yeah I have these every so often, but as I'm on a cut I'm wary of adding one in on top of what I usually eat unless I'm still under my goal for the day.

I'll play around a bit and see what I can do. If I swap my current yogurt to fat free, reduce the granola and increase my two meals to 8oz of protein each I'll be sitting around ~225g of protein, ~240g carbs for ~2200 calories depending on what else I eat. I'll start giving this a shot next week.

You should try to get protein up to feel it out.

 

[stevesmi]

Yeah for sure. I won't be starting anything at least until the end of my cut and maybe my situation will be more conducive to injectable by then. Just weighing options right now.



Yeah I have these every so often, but as I'm on a cut I'm wary of adding one in on top of what I usually eat unless I'm still under my goal for the day.

I'll play around a bit and see what I can do. If I swap my current yogurt to fat free, reduce the granola and increase my two meals to 8oz of protein each I'll be sitting around ~225g of protein, ~240g carbs for ~2200 calories depending on what else I eat. I'll start giving this a shot next week.

yep at the end of the day though experience matters. i've experimented with just about every PED out there

 

[schrutebuck]

Alrighty here's the update for the day

Breakfast: yogurt & granola
Lunch: grilled boneless/skinless chicken thighs w/ rice and a salad
Dinner: Mexican-style bowl with ground chicken, rice, spring mix, tomatoes, cheese, salsa
Shake as usual, two cups ultrafiltered milk w/ protein

About 2300 calories, 190g protein

No training today

 

[RoySimpson]

DISCLAIMER: I won't be starting anything for a couple months still, just looking for some advice before I do.

Hey y'all, new poster, long-time lurker. Looking forward to getting involved a bit

As the thread title states, I'm looking at starting cycle #1 and have been trying to research for a good few months now. I'd like some of your thoughts.

I currently travel 80% of the time for work, so I don't think pinning is feasible for the foreseeable future (though I'm not necessarily averse to it. Just a little paranoid don't wanna risk anything, though I've heard it should be fine as long as you keep your gear in checked luggage). I know orals only isn't usually considered ideal, but I think it's the best option for me right now.

Training Background
I've been lifting off-and-on since 2019ish. Would lift consistently for 6-12 months, take as much time off due to life getting in the way, then get back to it when things have settled. Well, things have settled significantly, and I've had two years of lifting five days a week up to this point.

I've focused almost exclusively on pushing 1RMs. Got decently strong (475/300/600 SBD at 183 bodyweight, all to comp standards), but I've transitioned to strict bodybuilding training as of this year because I'm tired of being small. I've been running Geoffrey Verity Schofield's programs from Boostcamp. Just started Recovering Powerlifter for the second time. I'll likely be doing this bodybuilding thing probably for the next 8 months or so.

Some staple lifts currently are a 375lb hack squat for 12, 405 RDL for 12, 120 machine chest press for 10, 220 wide-grip lat pulldown for 10.

Current stats are 5'10", 185lbs, ~16% body fat or so. Pic attached.

Diet
My diet doesn't change a ton from day to day, and I've got it pretty dialed in at this point. I'm currently cutting from 190lbs at 2000-2300 calories a day. Breakfast is Greek yogurt, granola, protein powder, and sometimes some fruit. Lunch and dinner varies, but always consists of 6oz of some sort of protein and a solid helping of greens. I usually finish off the day with two cups of ultra filtered milk and a scoop of protein. I always get 160g of protein at absolute minimum, average is between 180-200g. I don't drink at all, smoke, or use any recreational drugs. I don't currently use any supplements, though I might add a multi for good measure. Willing to take suggestions here on others I should take.

I think that covers everything, so now about the cycle.

From my research, dbol seems like the logical choice here as it will act like a test base. My plan is to run it for 4-6 weeks depending on how my blood work looks, starting at 10-15mg/day and increasing every week or two to a maximum of 30 mg/day depending on how I respond. I'm thinking of committing to 2 or 3 cycles if the first goes well, and will take at least the same amount of time off as I spend on. I'm curious how often I should dose, as I've seen some day to just dose in the morning a couple hours before training, and others say to dose up to 3 times a day.

I've come across a few posts here and there mentioning it pairs well with enclo both during the cycle and as a PCT - something about it being a better version of an old school dbol + clomid stack - but I'm having a hard time finding much information on that. There's conflicting info about when to start it (from day 1 or after a couple weeks), how much to take (seen either 6mg a day or 12.5), and how long to run it for as PCT. If anyone has any insight to offer here, I'd appreciate it.

Let me know if there's anything I missed and I'll update.

@schrutebuck right thing to do gathering up info before starting anything! Smart move!

 

[Tiger Salman Khan]

Alrighty here's the update for the day

Breakfast: yogurt & granola
Lunch: grilled boneless/skinless chicken thighs w/ rice and a salad
Dinner: Mexican-style bowl with ground chicken, rice, spring mix, tomatoes, cheese, salsa
Shake as usual, two cups ultrafiltered milk w/ protein

About 2300 calories, 190g protein

No training today

@schrutebuck Solid update man........

 

[ROIDDERS]

50C/20F/30P has always felt good for me tbh. Not even sure how I'd go about increasing protein that much on this cut. I can cut fats a bit more by switching to fat free yogurt (which I plan on doing anyways once my current supply runs out), but if I go much lower than I already am on carbs I'll start to feel low-energy.



Any thoughts on dosing with enclo? Would it even work as a PCT, or would I still need clomid or nolva? Also assuming it wouldn't replace an AI.



It's not bad tbh, like I say I'm the most consistent I've been and it's been this way for 2 years. Nutrition is the biggest pain as unless I can cook I have to eat out.



I've heard good things about var. I'm not super interested in the strength game anymore, but I'm keeping var in my back pocket to cut with if I decide I wanna keep doing cycles.



Yeah I've considered a long ester test. My time away can be very inconsistent though, sometimes it's just a couple days but it can go up to a month depending on the project.

Injectables are normally better for long-term gains of course, but would pinning that infrequently still be better than taking an oral?

I won't be training today, so I'll just have a food update later. The last few days it's been pretty hot here and with no AC it's been impacting my sleep. Got a max of maybe 5 hours of sleep off-and-on last night. Not great lol.

var is one you need to try at some point

 

[ceo]

50C/20F/30P has always felt good for me tbh. Not even sure how I'd go about increasing protein that much on this cut. I can cut fats a bit more by switching to fat free yogurt (which I plan on doing anyways once my current supply runs out), but if I go much lower than I already am on carbs I'll start to feel low-energy.



Any thoughts on dosing with enclo? Would it even work as a PCT, or would I still need clomid or nolva? Also assuming it wouldn't replace an AI.



It's not bad tbh, like I say I'm the most consistent I've been and it's been this way for 2 years. Nutrition is the biggest pain as unless I can cook I have to eat out.



I've heard good things about var. I'm not super interested in the strength game anymore, but I'm keeping var in my back pocket to cut with if I decide I wanna keep doing cycles.



Yeah I've considered a long ester test. My time away can be very inconsistent though, sometimes it's just a couple days but it can go up to a month depending on the project.

Injectables are normally better for long-term gains of course, but would pinning that infrequently still be better than taking an oral?

I won't be training today, so I'll just have a food update later. The last few days it's been pretty hot here and with no AC it's been impacting my sleep. Got a max of maybe 5 hours of sleep off-and-on last night. Not great lol.

bros you need to meal prep 2-3x a week

 

[ballin2504]

DISCLAIMER: I won't be starting anything for a couple months still, just looking for some advice before I do.

Hey y'all, new poster, long-time lurker. Looking forward to getting involved a bit

As the thread title states, I'm looking at starting cycle #1 and have been trying to research for a good few months now. I'd like some of your thoughts.

I currently travel 80% of the time for work, so I don't think pinning is feasible for the foreseeable future (though I'm not necessarily averse to it. Just a little paranoid don't wanna risk anything, though I've heard it should be fine as long as you keep your gear in checked luggage). I know orals only isn't usually considered ideal, but I think it's the best option for me right now.

Training Background
I've been lifting off-and-on since 2019ish. Would lift consistently for 6-12 months, take as much time off due to life getting in the way, then get back to it when things have settled. Well, things have settled significantly, and I've had two years of lifting five days a week up to this point.

I've focused almost exclusively on pushing 1RMs. Got decently strong (475/300/600 SBD at 183 bodyweight, all to comp standards), but I've transitioned to strict bodybuilding training as of this year because I'm tired of being small. I've been running Geoffrey Verity Schofield's programs from Boostcamp. Just started Recovering Powerlifter for the second time. I'll likely be doing this bodybuilding thing probably for the next 8 months or so.

Some staple lifts currently are a 375lb hack squat for 12, 405 RDL for 12, 120 machine chest press for 10, 220 wide-grip lat pulldown for 10.

Current stats are 5'10", 185lbs, ~16% body fat or so. Pic attached.

Diet
My diet doesn't change a ton from day to day, and I've got it pretty dialed in at this point. I'm currently cutting from 190lbs at 2000-2300 calories a day. Breakfast is Greek yogurt, granola, protein powder, and sometimes some fruit. Lunch and dinner varies, but always consists of 6oz of some sort of protein and a solid helping of greens. I usually finish off the day with two cups of ultra filtered milk and a scoop of protein. I always get 160g of protein at absolute minimum, average is between 180-200g. I don't drink at all, smoke, or use any recreational drugs. I don't currently use any supplements, though I might add a multi for good measure. Willing to take suggestions here on others I should take.

I think that covers everything, so now about the cycle.

From my research, dbol seems like the logical choice here as it will act like a test base. My plan is to run it for 4-6 weeks depending on how my blood work looks, starting at 10-15mg/day and increasing every week or two to a maximum of 30 mg/day depending on how I respond. I'm thinking of committing to 2 or 3 cycles if the first goes well, and will take at least the same amount of time off as I spend on. I'm curious how often I should dose, as I've seen some day to just dose in the morning a couple hours before training, and others say to dose up to 3 times a day.

I've come across a few posts here and there mentioning it pairs well with enclo both during the cycle and as a PCT - something about it being a better version of an old school dbol + clomid stack - but I'm having a hard time finding much information on that. There's conflicting info about when to start it (from day 1 or after a couple weeks), how much to take (seen either 6mg a day or 12.5), and how long to run it for as PCT. If anyone has any insight to offer here, I'd appreciate it.

Let me know if there's anything I missed and I'll update.

@schrutebuck nice start to the log man. Welcome aboard.

 

[schrutebuck]

bros you need to meal prep 2-3x a week

Haha yeaaaah I try to when I'm home. I meal prepped basically everything I ate back when I was in university, but I can only do so much if I'm away for work.

Anyways, log update for the day.

Meals were pretty much the same as yesterday.

Breakfast: yogurt & granola
Lunch: Mexican bowl leftovers
Dinner: grilled chicken breast w/ rice & salad (pictured)
And a shake

2420 calories (a bit high), 203g protein

Training was upper body today

1) Cable lat raises - 40lbs for 10, 7, then two drop sets
2) Cable rear delt fly - 35lbs for 8,6 (this is a new movement for me)
3) Curl machine - 90lbs for 8, 5.5, then two drop sets
4) Tricep extension machine - 90lbs for 10, 6.5, then two drop sets
5) Single-arm cable tricep extension - 20lbs for 12, 10
6) Hammer Curl - 35lbs for 12, 8
7) Incline DB Press - 75lbs for 8, 6
8) Neutral Pulldowns - 220lbs for 8, 6.5
9) Pec Deck - 130lbs for 12, 8
10) Chest-Supported Row - 155lbs for 8, 6

Looking for some opinions on SARMS. I've looked into them before and wrote them off pretty quickly, but I'm wondering if I should give them more serious consideration if in a couple months time when I'm ready to cycle I still won't be in a feasible situation for injections. I saw a post here about the triple cycle (ostarine, S4, GW) and I've also seen RAD-140/YK-11 as a stack thrown around for muscle growth. I figure I could run them for longer than something like solo dbol.

I've previously disregarded SARMS because I've read a lot that they just don't really build that much muscle but can still have comparable sides. Curious what people's thoughts/experience is here.

 

[ceo]

Haha yeaaaah I try to when I'm home. I meal prepped basically everything I ate back when I was in university, but I can only do so much if I'm away for work.

Anyways, log update for the day.

Meals were pretty much the same as yesterday.

Breakfast: yogurt & granola
Lunch: Mexican bowl leftovers
Dinner: grilled chicken breast w/ rice & salad (pictured)
And a shake

2420 calories (a bit high), 203g protein

Training was upper body today

1) Cable lat raises - 40lbs for 10, 7, then two drop sets
2) Cable rear delt fly - 35lbs for 8,6 (this is a new movement for me)
3) Curl machine - 90lbs for 8, 5.5, then two drop sets
4) Tricep extension machine - 90lbs for 10, 6.5, then two drop sets
5) Single-arm cable tricep extension - 20lbs for 12, 10
6) Hammer Curl - 35lbs for 12, 8
7) Incline DB Press - 75lbs for 8, 6
8) Neutral Pulldowns - 220lbs for 8, 6.5
9) Pec Deck - 130lbs for 12, 8
10) Chest-Supported Row - 155lbs for 8, 6

Looking for some opinions on SARMS. I've looked into them before and wrote them off pretty quickly, but I'm wondering if I should give them more serious consideration if in a couple months time when I'm ready to cycle I still won't be in a feasible situation for injections. I saw a post here about the triple cycle (ostarine, S4, GW) and I've also seen RAD-140/YK-11 as a stack thrown around for muscle growth. I figure I could run them for longer than something like solo dbol.

I've previously disregarded SARMS because I've read a lot that they just don't really build that much muscle but can still have comparable sides. Curious what people's thoughts/experience is here.

bros let the machines do the work for you with prepping. you should buy an air fryer and rice cooker

 

[schrutebuck]

bros let the machines do the work for you with prepping. you should buy an air fryer and rice cooker

Yeah dude got them already! Well I don't have a rice cooker but I do have a pressure cooker I use for rice. I tend to bbq a bunch of meat and braise a chunk of beef or pork or something, maybe do some salmon in the oven, then I've got a variety of protein I can use for different things.

 

[Npcclassicphysique champ]

Yeah dude got them already! Well I don't have a rice cooker but I do have a pressure cooker I use for rice. I tend to bbq a bunch of meat and braise a chunk of beef or pork or something, maybe do some salmon in the oven, then I've got a variety of protein I can use for different things.

you got any bbq pics broly?

 

[schrutebuck]

you got any bbq pics broly?

Sadly no, aside from some of the bbq meats I've had in the photos I've already shared here. I'm far from a bbq expert anyways so dunno if what I could share would be very interesting lol. I thought I had some pics of some of the braises I've done but I can't seem to find them.

Here's a glazed ham I did a while back. Easter maybe? Can't remember

 

[Npcclassicphysique champ]

Sadly no, aside from some of the bbq meats I've had in the photos I've already shared here. I'm far from a bbq expert anyways so dunno if what I could share would be very interesting lol. I thought I had some pics of some of the braises I've done but I can't seem to find them.

Here's a glazed ham I did a while back. Easter maybe? Can't remember

this is a hella nice ham broly @schrutebuck id kill that now

 

[schrutebuck]

Lil update for today

Training:
Leg Curl - 170lbs for 4x12,9,8,7 (plus 5 partials past failure each on last 2 sets)
Hack Squat - 365lbs for 10,7
Single Leg Extension - 120lbs for 13,9,6.5
Incline Crunch - BW for 15,13

Food:
Breakfast - protein yogurt (minus granola this time)
Lunch - grilled chicken Caesar salad w/low fat dressing
Dinner - Cheat meal, got Korean fried chicken takeout
Shake per usual

Not positive on the calories but I'm pretty confident that I'm under 2200 for the day, and probably ~200ish grams of protein

 

[25homes]

Good start here

 

[ceo]

Yeah dude got them already! Well I don't have a rice cooker but I do have a pressure cooker I use for rice. I tend to bbq a bunch of meat and braise a chunk of beef or pork or something, maybe do some salmon in the oven, then I've got a variety of protein I can use for different things.

Bros rice cooker. You can cook a lot of stuff and oatmeal and vegetables too.

 

[schrutebuck]

Not the best day for diet today I'm afraid, was a crazy day running around and dealing with a bunch of stuff. Had to grab fast food for dinner.

Breakfast: protein shake w/ultra filtered milk
Lunch: yogurt & granola
Dinner: Wendy's Dave's single combo w/ fries & diet Coke

2206 calories, 135g protein

Training:

Reverse EZ Curl 40lbs+bar for 10,7,6 (this is a relatively new movement for me, doing it with Fat Gripz)
Straight Bar Pushdown 80lbs for 10.5,8,6.5
Incline DB Curl 25lbs for 11,7,6
DB Tricep Extension 30lbs for 11.5,7,5
Lat Raise 35lbs for 13.5,11.5,8.5
Upright Row 95lbs for 12,10,8
Cable Rear Delt Flye 20lbs for 13,11,9

 

[LevButlerov]

Lil update for today

Training:
Leg Curl - 170lbs for 4x12,9,8,7 (plus 5 partials past failure each on last 2 sets)
Hack Squat - 365lbs for 10,7
Single Leg Extension - 120lbs for 13,9,6.5
Incline Crunch - BW for 15,13

Food:
Breakfast - protein yogurt (minus granola this time)
Lunch - grilled chicken Caesar salad w/low fat dressing
Dinner - Cheat meal, got Korean fried chicken takeout
Shake per usual

Not positive on the calories but I'm pretty confident that I'm under 2200 for the day, and probably ~200ish grams of protein

@schrutebuck best to have cheat meals in AM not PM but yours looks good.

Not the best day for diet today I'm afraid, was a crazy day running around and dealing with a bunch of stuff. Had to grab fast food for dinner.

Breakfast: protein shake w/ultra filtered milk
Lunch: yogurt & granola
Dinner: Wendy's Dave's single combo w/ fries & diet Coke

2206 calories, 135g protein

Training:

Reverse EZ Curl 40lbs+bar for 10,7,6 (this is a relatively new movement for me, doing it with Fat Gripz)
Straight Bar Pushdown 80lbs for 10.5,8,6.5
Incline DB Curl 25lbs for 11,7,6
DB Tricep Extension 30lbs for 11.5,7,5
Lat Raise 35lbs for 13.5,11.5,8.5
Upright Row 95lbs for 12,10,8
Cable Rear Delt Flye 20lbs for 13,11,9

did you get some protein bars? you should go with protein bars instead of wendys lol

 

[schrutebuck]

@schrutebuck best to have cheat meals in AM not PM but yours looks good.

did you get some protein bars? you should go with protein bars instead of wendys lol

Yeeeah it was just a perfect storm of stuff, we had just been out running errands and stuff and then got home, let our 4 month puppy out before we were gonna make dinner and then he proceeded to eat a plum pit from one that fell from our neighbour's tree. Cue a couple hours of talking to vets and stuff and pretty soon it was like 9pm and neither of us wanted to cook. Puppy's okay though, so I'll take it.

Anyways, here's a quick update.

Training:

Cable Lat Raise 40lbs for 9,7,5,4
Rear Delt Fly 35lbs for 8.5,7.5
Incline DB Curl 25lbs for 13,7
Tricep Pushdown 120lbs for 10,8
Machine Press 95lbs for 6.5,5
Lat Pull-downs 100lbs for 13,9
Pec Deck2x8-15130lbs for 15,9
Machine Rear Delt Fly 145lbs for 8.5,7

Not the greatest training day, but hey, got it done.

Diet:

Breakfast: yogurt & granola
Lunch: chicken Caesar salad
Dinner: braised pork sandwich w/coleslaw
And a protein shake per usual

About 2200 calories, 200g protein

 

[LevButlerov]

Yeeeah it was just a perfect storm of stuff, we had just been out running errands and stuff and then got home, let our 4 month puppy out before we were gonna make dinner and then he proceeded to eat a plum pit from one that fell from our neighbour's tree. Cue a couple hours of talking to vets and stuff and pretty soon it was like 9pm and neither of us wanted to cook. Puppy's okay though, so I'll take it.

Anyways, here's a quick update.

Training:

Cable Lat Raise 40lbs for 9,7,5,4
Rear Delt Fly 35lbs for 8.5,7.5
Incline DB Curl 25lbs for 13,7
Tricep Pushdown 120lbs for 10,8
Machine Press 95lbs for 6.5,5
Lat Pull-downs 100lbs for 13,9
Pec Deck2x8-15130lbs for 15,9
Machine Rear Delt Fly 145lbs for 8.5,7

Not the greatest training day, but hey, got it done.

Diet:

Breakfast: yogurt & granola
Lunch: chicken Caesar salad
Dinner: braised pork sandwich w/coleslaw
And a protein shake per usual

About 2200 calories, 200g protein

It happens and hard to do at times. wait he ate the plum with seed?

Good protein level today, how much carbs you think? @schrutebuck

 

[schrutebuck]

It happens and hard to do at times. wait he ate the plum with seed?

Good protein level today, how much carbs you think? @schrutebuck

Yeah he ate the seed whole. They can be toxic to dogs so we wanted to be safe rather than sorry. Ended up giving him a little bit of hydrogen peroxide to induce vomiting to get him to throw it back up and it all ended up being fine.

Carbs were ~210g, fats ~80g.

 

[LevButlerov]

Yeah he ate the seed whole. They can be toxic to dogs so we wanted to be safe rather than sorry. Ended up giving him a little bit of hydrogen peroxide to induce vomiting to get him to throw it back up and it all ended up being fine.

how much did that cost you?

Carbs were ~210g, fats ~80g.

not bad you're trying to lean or recomp or bulk finally? @schrutebuck

 

[schrutebuck]

how much did that cost you?

not bad you're trying to lean or recomp or bulk finally? @schrutebuck

We were billed $150 for the vet, and we have pet insurance but not sure how much they'll cover.

Still working on a cut, I wanna get nice and lean before I decide what I wanna do for a first cycle. Ideally 10-12% body fat to get the best idea of where I'm at.

 

[LevButlerov]

We were billed $150 for the vet, and we have pet insurance but not sure how much they'll cover.

Still working on a cut, I wanna get nice and lean before I decide what I wanna do for a first cycle. Ideally 10-12% body fat to get the best idea of where I'm at.

10-12% bodyfat, we would need to cut down a bit around 150 grams carbs. @schrutebuck I'd like to see you a bit leaner before a cycle.

 

[schrutebuck]

Sorry for no updates, it's been a busy week and the schedule is looking even busier for the next while. Because of that, I'm going to experiment with 3x/week full body sessions rather than the 5x/week training I've been doing.

Gonna incorporate more compounds to cover bases so I used this week as a mini deload and testing week. I'm quite a bit weaker than at my strength peak which is to be expected. Results below:

Squat: 430
SSB squat: 405
Bench: 225
OHP: 145
Deadlift: 515

I haven't done a single bench, OHP, or deadlift rep since the beginning of the year so they definitely felt a bit shaky and have lost a lot of strength.

Training going forward is gonna use more compounds, but the focus is still on bodybuilding.

Diet this week has been... Okay. Lots of eating out due to travel/being away from home, but I'm usually careful with where I go out and I check macros when I order food. I averaged around 2300 calories a day for the week and 185g of protein.

Sorry for the crappy check-in lol. I'll try to do better this coming week.

 

[Farmboy]

I do travel international fairly regularly which is the problem. Unfortunately I think a prescription is highly unlikely as long as I live in my country (Canada). A while back I went to the doctor for some symptoms, basically had to beg for him to check my test levels, and when they came back normal (~450 IIRC) I was told to eat cleaner, exercise more, and see a therapist if needed. Was already doing all three lol

Sovereign male in Ontario is a private clinic that will give you a script. You roll on them with recent blood tests showing you in the 400s WITH symptoms of low T, they’ll hook you up. 160mg week, 300iu HCG. You’ll pay mind you, first year is 1500 and all years after are 750 but the script is valuable depending on what you do for work. You fly with a script, you get no troubles

Get your extras off @pur-pharma-canada when you want to add on to the base. They’re the best source I’ve ever had here in Canada

 

[Npcclassicphysique champ]

Sorry for no updates, it's been a busy week and the schedule is looking even busier for the next while. Because of that, I'm going to experiment with 3x/week full body sessions rather than the 5x/week training I've been doing.

Gonna incorporate more compounds to cover bases so I used this week as a mini deload and testing week. I'm quite a bit weaker than at my strength peak which is to be expected. Results below:

Squat: 430
SSB squat: 405
Bench: 225
OHP: 145
Deadlift: 515

I haven't done a single bench, OHP, or deadlift rep since the beginning of the year so they definitely felt a bit shaky and have lost a lot of strength.

Training going forward is gonna use more compounds, but the focus is still on bodybuilding.

Diet this week has been... Okay. Lots of eating out due to travel/being away from home, but I'm usually careful with where I go out and I check macros when I order food. I averaged around 2300 calories a day for the week and 185g of protein.

Sorry for the crappy check-in lol. I'll try to do better this coming week.

thats the thing here broly to do a cycle you need to be dialed in, lets get this log updates dialed in before thinking cycle @schrutebuck

 

[schrutebuck]

Sovereign male in Ontario is a private clinic that will give you a script. You roll on them with recent blood tests showing you in the 400s WITH symptoms of low T, they’ll hook you up. 160mg week, 300iu HCG. You’ll pay mind you, first year is 1500 and all years after are 750 but the script is valuable depending on what you do for work. You fly with a script, you get no troubles

Get your extras off @pur-pharma-canada when you want to add on to the base. They’re the best source I’ve ever had here in Canada

Yeah I've see a few of these types of clinics in my research, but they all seem to be in Ontario and I live in a small town in a different province. Haven't found a place that does virtual appointments. Do you know if this one does and if they take out of province patients?

thats the thing here broly to do a cycle you need to be dialed in, lets get this log updates dialed in before thinking cycle @schrutebuck

Oh I'm the most dialed in I've been probably since I ever started training. This was the first light week I've taken in four or five months.

I'm having to reduce frequency for the time being, yeah, but the sessions will be longer. It's just gonna be easier to train this way to work around my current schedule.

 

[Farmboy]

Yeah I've see a few of these types of clinics in my research, but they all seem to be in Ontario and I live in a small town in a different province. Haven't found a place that does virtual appointments. Do you know if this one does and if they take out of province patients?



Oh I'm the most dialed in I've been probably since I ever started training. This was the first light week I've taken in four or five months.

I'm having to reduce frequency for the time being, yeah, but the sessions will be longer. It's just gonna be easier to train this way to work around my current schedule.

I’m out in Alberta. They send a request for BW to whatever’s close to you. All appointments are virtual and BW is on a schedule. If you ever decide you want a check in, let them know and they’ll get the appropriate request send out to somewhere near you

I’ll give them credit, they really do make getting a script easy. I feel like I got my money’s worth from them

 

[Npcclassicphysique champ]

Yeah I've see a few of these types of clinics in my research, but they all seem to be in Ontario and I live in a small town in a different province. Haven't found a place that does virtual appointments. Do you know if this one does and if they take out of province patients?



Oh I'm the most dialed in I've been probably since I ever started training. This was the first light week I've taken in four or five months.

I'm having to reduce frequency for the time being, yeah, but the sessions will be longer. It's just gonna be easier to train this way to work around my current schedule.

@schrutebuck we would like to see more training updates from you and food, you shouldn't go on TRT before that

 

[schrutebuck]

@schrutebuck we would like to see more training updates from you and food, you shouldn't go on TRT before that

Don't worry, think I've mentioned this before but I'm not planning on starting anything for a couple months still, just posting here to get advice.

Anyways here's a little update. Training yesterday:

Squat 355 for a 6RM, followed by 4x3
Press 115 for a 6RM, followed by 4x3
Close Grip Bench 175 for a 6RM, followed by 4x3
Lat Pulldown190lbs for 11,7.5,6
Curl Machine90lbs for 9,7,6
Tricep Machine 90lbs for 8,7,5.5
Cable Lat Raise40lbs for 9,6,5
Hamstring Curl170lbs for 13.5,9,7

All compounds were superset with isolations, so the order my exercises are written aren't necessarily the order they were performed.

Diet:

Meal 1: yogurt & granola
Meal 2: Chicken caesar salad
Meal 3: homemade butter chicken
And a shake

2023 calories, 209g carbs, 53g fat, 211g protein

Today is going to look identical as far as eating and I'm not training, so I'm not sure if I'll post another check-in for today.

Didn't take any photos of the meals I'm afraid, but I do have a photo of some chicken I prepped.

 

[LevButlerov]

Don't worry, think I've mentioned this before but I'm not planning on starting anything for a couple months still, just posting here to get advice.

Anyways here's a little update. Training yesterday:

Squat 355 for a 6RM, followed by 4x3
Press 115 for a 6RM, followed by 4x3
Close Grip Bench 175 for a 6RM, followed by 4x3
Lat Pulldown190lbs for 11,7.5,6
Curl Machine90lbs for 9,7,6
Tricep Machine 90lbs for 8,7,5.5
Cable Lat Raise40lbs for 9,6,5
Hamstring Curl170lbs for 13.5,9,7

All compounds were superset with isolations, so the order my exercises are written aren't necessarily the order they were performed.

Diet:

Meal 1: yogurt & granola
Meal 2: Chicken caesar salad
Meal 3: homemade butter chicken
And a shake

2023 calories, 209g carbs, 53g fat, 211g protein

Today is going to look identical as far as eating and I'm not training, so I'm not sure if I'll post another check-in for today.

Didn't take any photos of the meals I'm afraid, but I do have a photo of some chicken I prepped.

@schrutebuck good day but lets start going up in carbs and protein, add 70 carbs and 50 protein can you do it? meal looks good.

 

[stevesmi]

Don't worry, think I've mentioned this before but I'm not planning on starting anything for a couple months still, just posting here to get advice.

Anyways here's a little update. Training yesterday:

Squat 355 for a 6RM, followed by 4x3
Press 115 for a 6RM, followed by 4x3
Close Grip Bench 175 for a 6RM, followed by 4x3
Lat Pulldown190lbs for 11,7.5,6
Curl Machine90lbs for 9,7,6
Tricep Machine 90lbs for 8,7,5.5
Cable Lat Raise40lbs for 9,6,5
Hamstring Curl170lbs for 13.5,9,7

All compounds were superset with isolations, so the order my exercises are written aren't necessarily the order they were performed.

Diet:

Meal 1: yogurt & granola
Meal 2: Chicken caesar salad
Meal 3: homemade butter chicken
And a shake

2023 calories, 209g carbs, 53g fat, 211g protein

Today is going to look identical as far as eating and I'm not training, so I'm not sure if I'll post another check-in for today.

Didn't take any photos of the meals I'm afraid, but I do have a photo of some chicken I prepped.

the chicken looks good man! really really good! looks similar to my recipe @schrutebuck

 

[BodyMonster34]

Don't worry, think I've mentioned this before but I'm not planning on starting anything for a couple months still, just posting here to get advice.

Anyways here's a little update. Training yesterday:

Squat 355 for a 6RM, followed by 4x3
Press 115 for a 6RM, followed by 4x3
Close Grip Bench 175 for a 6RM, followed by 4x3
Lat Pulldown190lbs for 11,7.5,6
Curl Machine90lbs for 9,7,6
Tricep Machine 90lbs for 8,7,5.5
Cable Lat Raise40lbs for 9,6,5
Hamstring Curl170lbs for 13.5,9,7

All compounds were superset with isolations, so the order my exercises are written aren't necessarily the order they were performed.

Diet:

Meal 1: yogurt & granola
Meal 2: Chicken caesar salad
Meal 3: homemade butter chicken
And a shake

2023 calories, 209g carbs, 53g fat, 211g protein

Today is going to look identical as far as eating and I'm not training, so I'm not sure if I'll post another check-in for today.

Didn't take any photos of the meals I'm afraid, but I do have a photo of some chicken I prepped.

bro let see some red meat. everyone posting chicken today. @schrutebuck You need red meat.

 

[Mobster]

Nice to see proper squats

 

[ROIDDERS]

Don't worry, think I've mentioned this before but I'm not planning on starting anything for a couple months still, just posting here to get advice.

Anyways here's a little update. Training yesterday:

Squat 355 for a 6RM, followed by 4x3
Press 115 for a 6RM, followed by 4x3
Close Grip Bench 175 for a 6RM, followed by 4x3
Lat Pulldown190lbs for 11,7.5,6
Curl Machine90lbs for 9,7,6
Tricep Machine 90lbs for 8,7,5.5
Cable Lat Raise40lbs for 9,6,5
Hamstring Curl170lbs for 13.5,9,7

All compounds were superset with isolations, so the order my exercises are written aren't necessarily the order they were performed.

Diet:

Meal 1: yogurt & granola
Meal 2: Chicken caesar salad
Meal 3: homemade butter chicken
And a shake

2023 calories, 209g carbs, 53g fat, 211g protein

Today is going to look identical as far as eating and I'm not training, so I'm not sure if I'll post another check-in for today.

Didn't take any photos of the meals I'm afraid, but I do have a photo of some chicken I prepped.

@schrutebuck nice job on this one man. the squats and hamstring curls are the best. really hammer the legs!

 

[ceo]

Don't worry, think I've mentioned this before but I'm not planning on starting anything for a couple months still, just posting here to get advice.

Anyways here's a little update. Training yesterday:

Squat 355 for a 6RM, followed by 4x3
Press 115 for a 6RM, followed by 4x3
Close Grip Bench 175 for a 6RM, followed by 4x3
Lat Pulldown190lbs for 11,7.5,6
Curl Machine90lbs for 9,7,6
Tricep Machine 90lbs for 8,7,5.5
Cable Lat Raise40lbs for 9,6,5
Hamstring Curl170lbs for 13.5,9,7

All compounds were superset with isolations, so the order my exercises are written aren't necessarily the order they were performed.

Diet:

Meal 1: yogurt & granola
Meal 2: Chicken caesar salad
Meal 3: homemade butter chicken
And a shake

2023 calories, 209g carbs, 53g fat, 211g protein

Today is going to look identical as far as eating and I'm not training, so I'm not sure if I'll post another check-in for today.

Didn't take any photos of the meals I'm afraid, but I do have a photo of some chicken I prepped.

@schrutebuck bros this one is looking sweet! the squats and other exercises are looking on point. i love the cals and carbs as well

 

[2Thick]

Don't worry, think I've mentioned this before but I'm not planning on starting anything for a couple months still, just posting here to get advice.

Anyways here's a little update. Training yesterday:

Squat 355 for a 6RM, followed by 4x3
Press 115 for a 6RM, followed by 4x3
Close Grip Bench 175 for a 6RM, followed by 4x3
Lat Pulldown190lbs for 11,7.5,6
Curl Machine90lbs for 9,7,6
Tricep Machine 90lbs for 8,7,5.5
Cable Lat Raise40lbs for 9,6,5
Hamstring Curl170lbs for 13.5,9,7

All compounds were superset with isolations, so the order my exercises are written aren't necessarily the order they were performed.

Diet:

Meal 1: yogurt & granola
Meal 2: Chicken caesar salad
Meal 3: homemade butter chicken
And a shake

2023 calories, 209g carbs, 53g fat, 211g protein

Today is going to look identical as far as eating and I'm not training, so I'm not sure if I'll post another check-in for today.

Didn't take any photos of the meals I'm afraid, but I do have a photo of some chicken I prepped.

@schrutebuck the squats are looking amazing. the curl machine and the cable lat raise is on point. hamstring curls are A+

 

[Ulter]

Don't worry, think I've mentioned this before but I'm not planning on starting anything for a couple months still, just posting here to get advice.

Anyways here's a little update. Training yesterday:

Squat 355 for a 6RM, followed by 4x3
Press 115 for a 6RM, followed by 4x3
Close Grip Bench 175 for a 6RM, followed by 4x3
Lat Pulldown190lbs for 11,7.5,6
Curl Machine90lbs for 9,7,6
Tricep Machine 90lbs for 8,7,5.5
Cable Lat Raise40lbs for 9,6,5
Hamstring Curl170lbs for 13.5,9,7

All compounds were superset with isolations, so the order my exercises are written aren't necessarily the order they were performed.

Diet:

Meal 1: yogurt & granola
Meal 2: Chicken caesar salad
Meal 3: homemade butter chicken
And a shake

2023 calories, 209g carbs, 53g fat, 211g protein

Today is going to look identical as far as eating and I'm not training, so I'm not sure if I'll post another check-in for today.

Didn't take any photos of the meals I'm afraid, but I do have a photo of some chicken I prepped.

EVO family appreciates this. the chicken looks great! nice job on the bbq @schrutebuck

 

[RoySimpson]

Don't worry, think I've mentioned this before but I'm not planning on starting anything for a couple months still, just posting here to get advice.

Anyways here's a little update. Training yesterday:

Squat 355 for a 6RM, followed by 4x3
Press 115 for a 6RM, followed by 4x3
Close Grip Bench 175 for a 6RM, followed by 4x3
Lat Pulldown190lbs for 11,7.5,6
Curl Machine90lbs for 9,7,6
Tricep Machine 90lbs for 8,7,5.5
Cable Lat Raise40lbs for 9,6,5
Hamstring Curl170lbs for 13.5,9,7

All compounds were superset with isolations, so the order my exercises are written aren't necessarily the order they were performed.

Diet:

Meal 1: yogurt & granola
Meal 2: Chicken caesar salad
Meal 3: homemade butter chicken
And a shake

2023 calories, 209g carbs, 53g fat, 211g protein

Today is going to look identical as far as eating and I'm not training, so I'm not sure if I'll post another check-in for today.

Didn't take any photos of the meals I'm afraid, but I do have a photo of some chicken I prepped.

@schrutebuck meals are on point bro!!

 

[ballin2504]

Don't worry, think I've mentioned this before but I'm not planning on starting anything for a couple months still, just posting here to get advice.

Anyways here's a little update. Training yesterday:

Squat 355 for a 6RM, followed by 4x3
Press 115 for a 6RM, followed by 4x3
Close Grip Bench 175 for a 6RM, followed by 4x3
Lat Pulldown190lbs for 11,7.5,6
Curl Machine90lbs for 9,7,6
Tricep Machine 90lbs for 8,7,5.5
Cable Lat Raise40lbs for 9,6,5
Hamstring Curl170lbs for 13.5,9,7

All compounds were superset with isolations, so the order my exercises are written aren't necessarily the order they were performed.

Diet:

Meal 1: yogurt & granola
Meal 2: Chicken caesar salad
Meal 3: homemade butter chicken
And a shake

2023 calories, 209g carbs, 53g fat, 211g protein

Today is going to look identical as far as eating and I'm not training, so I'm not sure if I'll post another check-in for today.

Didn't take any photos of the meals I'm afraid, but I do have a photo of some chicken I prepped.

@schrutebuck quality update man. You’re doing really well

 

[schrutebuck]

Appreciate the support everyone

Today's work:

Bench easy 6RM at 180, followed by 4x3
SSB Squat moderate 6RM at 315 followed by 4x3
Seated Press easy 6RM at 105 followed by 4x3
Romanian Deads 345 for 12,9,7
Weighted Pull-ups 25 for 8,7,5
Weighted Dips25 for 8,7,5
DB Curls 25 for 13,9,7
DB Tri Extension30 for 9,7,4

Supersetted bench and pull-ups, press and curls, RDLs and dips.

Kind of a meh day. Was super hot and I was feeling it in my garage pretty hard. Squats felt bad. Haven't done weighted pull-ups or dips in a long time though so I'm looking forward to seeing how they progress.

Diet:
Meal 1: you already know lol. Yogurt, granola, protein
Meal 2: chicken caesar salad (this is really just doing it for me these days so I'm eating it a lot)
Meal 3: homemade chicken enchiladas
Snack: a cup of cherries
And a shake

2164 calories, 226 C 54 F 211 P

 

[Npcclassicphysique champ]

Appreciate the support everyone

Today's work:

Bench easy 6RM at 180, followed by 4x3
SSB Squat moderate 6RM at 315 followed by 4x3
Seated Press easy 6RM at 105 followed by 4x3
Romanian Deads 345 for 12,9,7
Weighted Pull-ups 25 for 8,7,5
Weighted Dips25 for 8,7,5
DB Curls 25 for 13,9,7
DB Tri Extension30 for 9,7,4

Supersetted bench and pull-ups, press and curls, RDLs and dips.

Kind of a meh day. Was super hot and I was feeling it in my garage pretty hard. Squats felt bad. Haven't done weighted pull-ups or dips in a long time though so I'm looking forward to seeing how they progress.

Diet:
Meal 1: you already know lol. Yogurt, granola, protein
Meal 2: chicken caesar salad (this is really just doing it for me these days so I'm eating it a lot)
Meal 3: homemade chicken enchiladas
Snack: a cup of cherries
And a shake

2164 calories, 226 C 54 F 211 P

the dips start doing more with dips and pull ups no weight brother @schrutebuck
diet i think you need 1 more protien bar in there

 

[schrutebuck]

Sorry for no update the last couple days. Was our anniversary weekend so we've been busy travelling around and stuff.

Managed to get a full session in on Saturday. Diet's been decent all things considered, though we've gone out to eat a few times.

Here's Saturday's training session:

Deadlifts moderate 6RM at 425 followed by 4x3
Hack Squat moderate 6RM at 345 followed by 4x3
Incline Bench moderate 6RM at 165 followed by 4x3
Supported Rows 135 for 10,7,6
Uni Leg Extensions 120 for 11,8,6
Hammer Curls 35 for 13,9,8
French Press 70 for 8,6,5
Cable Lat Raise 40 for 10,7,5

Saturday's diet:

Breakfast: yogurt & granola
Lunch: chicken Caesar salad
Dinner: this next-level BLT kinda thing with a ton of this delicious crab & shrimp mix w/ a salad (picture below)
Protein shake

Not sure on macros as I don't have the nutrition information for the dinner. I'm operating under the assumption that it's 2500 calories, 200g of protein.

Sunday we were out the whole day, packed some stuff for the trip.

Breakfast: veggie breakfast burrito (surprisingly delicious, had tons of scrambled eggs and beans in it along with peppers, pickled red cabbage, tomato, maybe some other stuff I don't remember)
Didn't really have an actual lunch because we were at the beach most of the day. While we were there I had a protein bar, Gatorade, some mixed veggies, and probably ~8oz of smoked salmon
Dinner: grilled chicken sandwich
Protein shake when we got home

Again not totally sure of macros here due to the burrito and chicken sandwich, but my estimation is ~2200 calories, ~220g protein.

Today is our last day for anniversary celebrations, but the eating will be pretty standard stuff. The only crazy thing will be dinner tonight, which will be ribeye with baked potato and veggies. Will probably do a more thorough update with today's calories tomorrow.

 

[LevButlerov]

Sorry for no update the last couple days. Was our anniversary weekend so we've been busy travelling around and stuff.

Managed to get a full session in on Saturday. Diet's been decent all things considered, though we've gone out to eat a few times.

Here's Saturday's training session:

Deadlifts moderate 6RM at 425 followed by 4x3
Hack Squat moderate 6RM at 345 followed by 4x3
Incline Bench moderate 6RM at 165 followed by 4x3
Supported Rows 135 for 10,7,6
Uni Leg Extensions 120 for 11,8,6
Hammer Curls 35 for 13,9,8
French Press 70 for 8,6,5
Cable Lat Raise 40 for 10,7,5

Saturday's diet:

Breakfast: yogurt & granola
Lunch: chicken Caesar salad
Dinner: this next-level BLT kinda thing with a ton of this delicious crab & shrimp mix w/ a salad (picture below)
Protein shake

Not sure on macros as I don't have the nutrition information for the dinner. I'm operating under the assumption that it's 2500 calories, 200g of protein.

Sunday we were out the whole day, packed some stuff for the trip.

Breakfast: veggie breakfast burrito (surprisingly delicious, had tons of scrambled eggs and beans in it along with peppers, pickled red cabbage, tomato, maybe some other stuff I don't remember)
Didn't really have an actual lunch because we were at the beach most of the day. While we were there I had a protein bar, Gatorade, some mixed veggies, and probably ~8oz of smoked salmon
Dinner: grilled chicken sandwich
Protein shake when we got home

Again not totally sure of macros here due to the burrito and chicken sandwich, but my estimation is ~2200 calories, ~220g protein.

Today is our last day for anniversary celebrations, but the eating will be pretty standard stuff. The only crazy thing will be dinner tonight, which will be ribeye with baked potato and veggies. Will probably do a more thorough update with today's calories tomorrow.

@schrutebuck training is good I see deads and hacks I like the combo. The food, you need to add a bit of omega 3 like walnuts to the food, can you do that?

post some pics from the anniversary meals

 

[stevesmi]

Sorry for no update the last couple days. Was our anniversary weekend so we've been busy travelling around and stuff.

Managed to get a full session in on Saturday. Diet's been decent all things considered, though we've gone out to eat a few times.

Here's Saturday's training session:

Deadlifts moderate 6RM at 425 followed by 4x3
Hack Squat moderate 6RM at 345 followed by 4x3
Incline Bench moderate 6RM at 165 followed by 4x3
Supported Rows 135 for 10,7,6
Uni Leg Extensions 120 for 11,8,6
Hammer Curls 35 for 13,9,8
French Press 70 for 8,6,5
Cable Lat Raise 40 for 10,7,5

Saturday's diet:

Breakfast: yogurt & granola
Lunch: chicken Caesar salad
Dinner: this next-level BLT kinda thing with a ton of this delicious crab & shrimp mix w/ a salad (picture below)
Protein shake

Not sure on macros as I don't have the nutrition information for the dinner. I'm operating under the assumption that it's 2500 calories, 200g of protein.

Sunday we were out the whole day, packed some stuff for the trip.

Breakfast: veggie breakfast burrito (surprisingly delicious, had tons of scrambled eggs and beans in it along with peppers, pickled red cabbage, tomato, maybe some other stuff I don't remember)
Didn't really have an actual lunch because we were at the beach most of the day. While we were there I had a protein bar, Gatorade, some mixed veggies, and probably ~8oz of smoked salmon
Dinner: grilled chicken sandwich
Protein shake when we got home

Again not totally sure of macros here due to the burrito and chicken sandwich, but my estimation is ~2200 calories, ~220g protein.

Today is our last day for anniversary celebrations, but the eating will be pretty standard stuff. The only crazy thing will be dinner tonight, which will be ribeye with baked potato and veggies. Will probably do a more thorough update with today's calories tomorrow.

nice meal there for your anniversary. where did you travel? that is sweet @schrutebuck

 

[BodyMonster34]

Sorry for no update the last couple days. Was our anniversary weekend so we've been busy travelling around and stuff.

Managed to get a full session in on Saturday. Diet's been decent all things considered, though we've gone out to eat a few times.

Here's Saturday's training session:

Deadlifts moderate 6RM at 425 followed by 4x3
Hack Squat moderate 6RM at 345 followed by 4x3
Incline Bench moderate 6RM at 165 followed by 4x3
Supported Rows 135 for 10,7,6
Uni Leg Extensions 120 for 11,8,6
Hammer Curls 35 for 13,9,8
French Press 70 for 8,6,5
Cable Lat Raise 40 for 10,7,5

Saturday's diet:

Breakfast: yogurt & granola
Lunch: chicken Caesar salad
Dinner: this next-level BLT kinda thing with a ton of this delicious crab & shrimp mix w/ a salad (picture below)
Protein shake

Not sure on macros as I don't have the nutrition information for the dinner. I'm operating under the assumption that it's 2500 calories, 200g of protein.

Sunday we were out the whole day, packed some stuff for the trip.

Breakfast: veggie breakfast burrito (surprisingly delicious, had tons of scrambled eggs and beans in it along with peppers, pickled red cabbage, tomato, maybe some other stuff I don't remember)
Didn't really have an actual lunch because we were at the beach most of the day. While we were there I had a protein bar, Gatorade, some mixed veggies, and probably ~8oz of smoked salmon
Dinner: grilled chicken sandwich
Protein shake when we got home

Again not totally sure of macros here due to the burrito and chicken sandwich, but my estimation is ~2200 calories, ~220g protein.

Today is our last day for anniversary celebrations, but the eating will be pretty standard stuff. The only crazy thing will be dinner tonight, which will be ribeye with baked potato and veggies. Will probably do a more thorough update with today's calories tomorrow.

bro @shrutebuck glad u had nice anniversary. when we had ours wife rode me so hard the trailer got knocked over lol. neighbors called police thought a tornado blew it down

 

[Mobster]

What does 6RM mean? Or did you just do 6 reps?

 

[ROIDDERS]

Sorry for no update the last couple days. Was our anniversary weekend so we've been busy travelling around and stuff.

Managed to get a full session in on Saturday. Diet's been decent all things considered, though we've gone out to eat a few times.

Here's Saturday's training session:

Deadlifts moderate 6RM at 425 followed by 4x3
Hack Squat moderate 6RM at 345 followed by 4x3
Incline Bench moderate 6RM at 165 followed by 4x3
Supported Rows 135 for 10,7,6
Uni Leg Extensions 120 for 11,8,6
Hammer Curls 35 for 13,9,8
French Press 70 for 8,6,5
Cable Lat Raise 40 for 10,7,5

Saturday's diet:

Breakfast: yogurt & granola
Lunch: chicken Caesar salad
Dinner: this next-level BLT kinda thing with a ton of this delicious crab & shrimp mix w/ a salad (picture below)
Protein shake

Not sure on macros as I don't have the nutrition information for the dinner. I'm operating under the assumption that it's 2500 calories, 200g of protein.

Sunday we were out the whole day, packed some stuff for the trip.

Breakfast: veggie breakfast burrito (surprisingly delicious, had tons of scrambled eggs and beans in it along with peppers, pickled red cabbage, tomato, maybe some other stuff I don't remember)
Didn't really have an actual lunch because we were at the beach most of the day. While we were there I had a protein bar, Gatorade, some mixed veggies, and probably ~8oz of smoked salmon
Dinner: grilled chicken sandwich
Protein shake when we got home

Again not totally sure of macros here due to the burrito and chicken sandwich, but my estimation is ~2200 calories, ~220g protein.

Today is our last day for anniversary celebrations, but the eating will be pretty standard stuff. The only crazy thing will be dinner tonight, which will be ribeye with baked potato and veggies. Will probably do a more thorough update with today's calories tomorrow.

@schrutebuck leg training is on point. you are doing a great job! we love the strong training and hard work

 

[2Thick]

Sorry for no update the last couple days. Was our anniversary weekend so we've been busy travelling around and stuff.

Managed to get a full session in on Saturday. Diet's been decent all things considered, though we've gone out to eat a few times.

Here's Saturday's training session:

Deadlifts moderate 6RM at 425 followed by 4x3
Hack Squat moderate 6RM at 345 followed by 4x3
Incline Bench moderate 6RM at 165 followed by 4x3
Supported Rows 135 for 10,7,6
Uni Leg Extensions 120 for 11,8,6
Hammer Curls 35 for 13,9,8
French Press 70 for 8,6,5
Cable Lat Raise 40 for 10,7,5

Saturday's diet:

Breakfast: yogurt & granola
Lunch: chicken Caesar salad
Dinner: this next-level BLT kinda thing with a ton of this delicious crab & shrimp mix w/ a salad (picture below)
Protein shake

Not sure on macros as I don't have the nutrition information for the dinner. I'm operating under the assumption that it's 2500 calories, 200g of protein.

Sunday we were out the whole day, packed some stuff for the trip.

Breakfast: veggie breakfast burrito (surprisingly delicious, had tons of scrambled eggs and beans in it along with peppers, pickled red cabbage, tomato, maybe some other stuff I don't remember)
Didn't really have an actual lunch because we were at the beach most of the day. While we were there I had a protein bar, Gatorade, some mixed veggies, and probably ~8oz of smoked salmon
Dinner: grilled chicken sandwich
Protein shake when we got home

Again not totally sure of macros here due to the burrito and chicken sandwich, but my estimation is ~2200 calories, ~220g protein.

Today is our last day for anniversary celebrations, but the eating will be pretty standard stuff. The only crazy thing will be dinner tonight, which will be ribeye with baked potato and veggies. Will probably do a more thorough update with today's calories tomorrow.

@schrutebuck good job on the weight training. you are doing an awesome job! love it

 

[ceo]

Sorry for no update the last couple days. Was our anniversary weekend so we've been busy travelling around and stuff.

Managed to get a full session in on Saturday. Diet's been decent all things considered, though we've gone out to eat a few times.

Here's Saturday's training session:

Deadlifts moderate 6RM at 425 followed by 4x3
Hack Squat moderate 6RM at 345 followed by 4x3
Incline Bench moderate 6RM at 165 followed by 4x3
Supported Rows 135 for 10,7,6
Uni Leg Extensions 120 for 11,8,6
Hammer Curls 35 for 13,9,8
French Press 70 for 8,6,5
Cable Lat Raise 40 for 10,7,5

Saturday's diet:

Breakfast: yogurt & granola
Lunch: chicken Caesar salad
Dinner: this next-level BLT kinda thing with a ton of this delicious crab & shrimp mix w/ a salad (picture below)
Protein shake

Not sure on macros as I don't have the nutrition information for the dinner. I'm operating under the assumption that it's 2500 calories, 200g of protein.

Sunday we were out the whole day, packed some stuff for the trip.

Breakfast: veggie breakfast burrito (surprisingly delicious, had tons of scrambled eggs and beans in it along with peppers, pickled red cabbage, tomato, maybe some other stuff I don't remember)
Didn't really have an actual lunch because we were at the beach most of the day. While we were there I had a protein bar, Gatorade, some mixed veggies, and probably ~8oz of smoked salmon
Dinner: grilled chicken sandwich
Protein shake when we got home

Again not totally sure of macros here due to the burrito and chicken sandwich, but my estimation is ~2200 calories, ~220g protein.

Today is our last day for anniversary celebrations, but the eating will be pretty standard stuff. The only crazy thing will be dinner tonight, which will be ribeye with baked potato and veggies. Will probably do a more thorough update with today's calories tomorrow.

@schrutebuck bros breakfast looking pretty good. burritos good carbs and protein. especially if made from scratch

 

[Noah Wixx]

Sorry for no update the last couple days. Was our anniversary weekend so we've been busy travelling around and stuff.

Managed to get a full session in on Saturday. Diet's been decent all things considered, though we've gone out to eat a few times.

Here's Saturday's training session:

Deadlifts moderate 6RM at 425 followed by 4x3
Hack Squat moderate 6RM at 345 followed by 4x3
Incline Bench moderate 6RM at 165 followed by 4x3
Supported Rows 135 for 10,7,6
Uni Leg Extensions 120 for 11,8,6
Hammer Curls 35 for 13,9,8
French Press 70 for 8,6,5
Cable Lat Raise 40 for 10,7,5

Saturday's diet:

Breakfast: yogurt & granola
Lunch: chicken Caesar salad
Dinner: this next-level BLT kinda thing with a ton of this delicious crab & shrimp mix w/ a salad (picture below)
Protein shake

Not sure on macros as I don't have the nutrition information for the dinner. I'm operating under the assumption that it's 2500 calories, 200g of protein.

Sunday we were out the whole day, packed some stuff for the trip.

Breakfast: veggie breakfast burrito (surprisingly delicious, had tons of scrambled eggs and beans in it along with peppers, pickled red cabbage, tomato, maybe some other stuff I don't remember)
Didn't really have an actual lunch because we were at the beach most of the day. While we were there I had a protein bar, Gatorade, some mixed veggies, and probably ~8oz of smoked salmon
Dinner: grilled chicken sandwich
Protein shake when we got home

Again not totally sure of macros here due to the burrito and chicken sandwich, but my estimation is ~2200 calories, ~220g protein.

Today is our last day for anniversary celebrations, but the eating will be pretty standard stuff. The only crazy thing will be dinner tonight, which will be ribeye with baked potato and veggies. Will probably do a more thorough update with today's calories tomorrow.

Very productive session

 

[ballin2504]

Sorry for no update the last couple days. Was our anniversary weekend so we've been busy travelling around and stuff.

Managed to get a full session in on Saturday. Diet's been decent all things considered, though we've gone out to eat a few times.

Here's Saturday's training session:

Deadlifts moderate 6RM at 425 followed by 4x3
Hack Squat moderate 6RM at 345 followed by 4x3
Incline Bench moderate 6RM at 165 followed by 4x3
Supported Rows 135 for 10,7,6
Uni Leg Extensions 120 for 11,8,6
Hammer Curls 35 for 13,9,8
French Press 70 for 8,6,5
Cable Lat Raise 40 for 10,7,5

Saturday's diet:

Breakfast: yogurt & granola
Lunch: chicken Caesar salad
Dinner: this next-level BLT kinda thing with a ton of this delicious crab & shrimp mix w/ a salad (picture below)
Protein shake

Not sure on macros as I don't have the nutrition information for the dinner. I'm operating under the assumption that it's 2500 calories, 200g of protein.

Sunday we were out the whole day, packed some stuff for the trip.

Breakfast: veggie breakfast burrito (surprisingly delicious, had tons of scrambled eggs and beans in it along with peppers, pickled red cabbage, tomato, maybe some other stuff I don't remember)
Didn't really have an actual lunch because we were at the beach most of the day. While we were there I had a protein bar, Gatorade, some mixed veggies, and probably ~8oz of smoked salmon
Dinner: grilled chicken sandwich
Protein shake when we got home

Again not totally sure of macros here due to the burrito and chicken sandwich, but my estimation is ~2200 calories, ~220g protein.

Today is our last day for anniversary celebrations, but the eating will be pretty standard stuff. The only crazy thing will be dinner tonight, which will be ribeye with baked potato and veggies. Will probably do a more thorough update with today's calories tomorrow.

@schrutebuck congrats on the anniversary. I’d love to have a big ribeye like you’re talking about. My favorite cut

 

[schrutebuck]

Sorry I've been so bad at updates, I'm trying to do better lol. I'll throw in a big one for y'all here

nice meal there for your anniversary. where did you travel? that is sweet @schrutebuck

Don't wanna share too much but we just did some day trips to different places local to us. There's an island a couple ferry rides away that we went to on Sunday with a super nice beach and some good trails.

What does 6RM mean? Or did you just do 6 reps?

Yeah basically I shoot for a 6 rep max and then the goal is to push it eventually to a 10 or even 12 rep max. We'll see how that goes over the cut lol. I give it a rating of easy, moderate or hard to try to judge how it's moving. After I do the rep max, I do some half-rep sets, so if I do a 6RM I'll do sets of 3 after. All other work is just sets to failure.

Anyways here's this week's training

Session 1:
Squat - 6RM at 365 followed by 4x3
Press - 6RM at 120 followed by 4x3
Close Grip Bench - 6RM165 followed by 4x3
Lat Pulldown - 190 for 11,8,6
Curl Machine - 90 for 10,7,6
Tricep Machine - 90 for 9,7,6
Cable Lat Raise - 40 for 10,8,7
Hamstring Curl - 170 for 14,9,7

Session 2:
Bench - 6RM at 180 followed by 4x4
SSB Squat - 6RM at 315 followed by 4x4
Seated Press - 6RM at 115 followed by 4x3
Romanian Dead - 345 for 11,9,7
Weighted Chins - 25 for 10,8,6
Weighted Dips - 25 for 10,9,7
Incline Curl - 25 for 13,10,7
DB Tri Extension - 30 for 10,7,5

Session 3:
Deadlifts - 6RM at 425 followed by 4x4
Hack Squat - 6RM at 355 followed by 4x3
Incline Bench - 6RM165 followed by 4x3
Supported Row - 135 for 11,8,6
Uni Leg Extension - 120 for 12,8,6
Hammer Curl - 35 for 13,9,8
French Press - 70 for 9,7,5
Cable Lat Raise - 40 for 10,7,5

And diet next
Monday:
Breakfast - yogurt & granola w/protein
Lunch - grilled chicken Caesar salad
Dinner - ribeye, baked potato & broccoli
And a shake

2179 calories, 205C 63F 210P

Tuesday:
Breakfast - yogurt & granola w/protein
Lunch - grilled chicken Caesar salad
Dinner - homemade chicken enchiladas w/ corn Tortillas and low fat cheese
And a shake & protein bar

2188 calories, 219C 65F 209P

Wednesday:
Breakfast - yogurt w/protein
Lunch - leftover enchiladas
Dinner - homemade chicken biryani
And a shake & protein bar

2011 calories, 198C 57F 191P

Thursday:
Breakfast - yogurt w/protein
Lunch - leftover biryani
Dinner - leftover enchiladas
And a shake & protein bar

More or less the same macros as Wednesday

Friday:
Breakfast - yogurt w/protein
Lunch - leftover biryani
Dinner - blackened salmon w/tomato & avocado, rice on the side
And a shake

2116 calories, 198C 61F 200P

I'm horrible at remembering to take photos of my food but here's the anniversary steak at least.

 

[stevesmi]

Sorry I've been so bad at updates, I'm trying to do better lol. I'll throw in a big one for y'all here


Don't wanna share too much but we just did some day trips to different places local to us. There's an island a couple ferry rides away that we went to on Sunday with a super nice beach and some good trails.


Yeah basically I shoot for a 6 rep max and then the goal is to push it eventually to a 10 or even 12 rep max. We'll see how that goes over the cut lol. I give it a rating of easy, moderate or hard to try to judge how it's moving. After I do the rep max, I do some half-rep sets, so if I do a 6RM I'll do sets of 3 after. All other work is just sets to failure.

Anyways here's this week's training

Session 1:
Squat - 6RM at 365 followed by 4x3
Press - 6RM at 120 followed by 4x3
Close Grip Bench - 6RM165 followed by 4x3
Lat Pulldown - 190 for 11,8,6
Curl Machine - 90 for 10,7,6
Tricep Machine - 90 for 9,7,6
Cable Lat Raise - 40 for 10,8,7
Hamstring Curl - 170 for 14,9,7

Session 2:
Bench - 6RM at 180 followed by 4x4
SSB Squat - 6RM at 315 followed by 4x4
Seated Press - 6RM at 115 followed by 4x3
Romanian Dead - 345 for 11,9,7
Weighted Chins - 25 for 10,8,6
Weighted Dips - 25 for 10,9,7
Incline Curl - 25 for 13,10,7
DB Tri Extension - 30 for 10,7,5

Session 3:
Deadlifts - 6RM at 425 followed by 4x4
Hack Squat - 6RM at 355 followed by 4x3
Incline Bench - 6RM165 followed by 4x3
Supported Row - 135 for 11,8,6
Uni Leg Extension - 120 for 12,8,6
Hammer Curl - 35 for 13,9,8
French Press - 70 for 9,7,5
Cable Lat Raise - 40 for 10,7,5

And diet next
Monday:
Breakfast - yogurt & granola w/protein
Lunch - grilled chicken Caesar salad
Dinner - ribeye, baked potato & broccoli
And a shake

2179 calories, 205C 63F 210P

Tuesday:
Breakfast - yogurt & granola w/protein
Lunch - grilled chicken Caesar salad
Dinner - homemade chicken enchiladas w/ corn Tortillas and low fat cheese
And a shake & protein bar

2188 calories, 219C 65F 209P

Wednesday:
Breakfast - yogurt w/protein
Lunch - leftover enchiladas
Dinner - homemade chicken biryani
And a shake & protein bar

2011 calories, 198C 57F 191P

Thursday:
Breakfast - yogurt w/protein
Lunch - leftover biryani
Dinner - leftover enchiladas
And a shake & protein bar

More or less the same macros as Wednesday

Friday:
Breakfast - yogurt w/protein
Lunch - leftover biryani
Dinner - blackened salmon w/tomato & avocado, rice on the side
And a shake

2116 calories, 198C 61F 200P

I'm horrible at remembering to take photos of my food but here's the anniversary steak at least.

Island is nice. less people though the better. I rarely,y take vacations but if I do it will be a place with as little people as possible.

 

[LevButlerov]

Sorry I've been so bad at updates, I'm trying to do better lol. I'll throw in a big one for y'all here


Don't wanna share too much but we just did some day trips to different places local to us. There's an island a couple ferry rides away that we went to on Sunday with a super nice beach and some good trails.


Yeah basically I shoot for a 6 rep max and then the goal is to push it eventually to a 10 or even 12 rep max. We'll see how that goes over the cut lol. I give it a rating of easy, moderate or hard to try to judge how it's moving. After I do the rep max, I do some half-rep sets, so if I do a 6RM I'll do sets of 3 after. All other work is just sets to failure.

Anyways here's this week's training

Session 1:
Squat - 6RM at 365 followed by 4x3
Press - 6RM at 120 followed by 4x3
Close Grip Bench - 6RM165 followed by 4x3
Lat Pulldown - 190 for 11,8,6
Curl Machine - 90 for 10,7,6
Tricep Machine - 90 for 9,7,6
Cable Lat Raise - 40 for 10,8,7
Hamstring Curl - 170 for 14,9,7

Session 2:
Bench - 6RM at 180 followed by 4x4
SSB Squat - 6RM at 315 followed by 4x4
Seated Press - 6RM at 115 followed by 4x3
Romanian Dead - 345 for 11,9,7
Weighted Chins - 25 for 10,8,6
Weighted Dips - 25 for 10,9,7
Incline Curl - 25 for 13,10,7
DB Tri Extension - 30 for 10,7,5

Session 3:
Deadlifts - 6RM at 425 followed by 4x4
Hack Squat - 6RM at 355 followed by 4x3
Incline Bench - 6RM165 followed by 4x3
Supported Row - 135 for 11,8,6
Uni Leg Extension - 120 for 12,8,6
Hammer Curl - 35 for 13,9,8
French Press - 70 for 9,7,5
Cable Lat Raise - 40 for 10,7,5

And diet next
Monday:
Breakfast - yogurt & granola w/protein
Lunch - grilled chicken Caesar salad
Dinner - ribeye, baked potato & broccoli
And a shake

2179 calories, 205C 63F 210P

Tuesday:
Breakfast - yogurt & granola w/protein
Lunch - grilled chicken Caesar salad
Dinner - homemade chicken enchiladas w/ corn Tortillas and low fat cheese
And a shake & protein bar

2188 calories, 219C 65F 209P

Wednesday:
Breakfast - yogurt w/protein
Lunch - leftover enchiladas
Dinner - homemade chicken biryani
And a shake & protein bar

2011 calories, 198C 57F 191P

Thursday:
Breakfast - yogurt w/protein
Lunch - leftover biryani
Dinner - leftover enchiladas
And a shake & protein bar

More or less the same macros as Wednesday

Friday:
Breakfast - yogurt w/protein
Lunch - leftover biryani
Dinner - blackened salmon w/tomato & avocado, rice on the side
And a shake

2116 calories, 198C 61F 200P

I'm horrible at remembering to take photos of my food but here's the anniversary steak at least.

Try to take more meal pics as you god but your macros not likely same day to day seems. I really think you are low on protein and carbs and fats, if you want to be on cycle you need to eat a lot more. @schrutebuck

 

[schrutebuck]

Try to take more meal pics as you god but your macros not likely same day to day seems. I really think you are low on protein and carbs and fats, if you want to be on cycle you need to eat a lot more. @schrutebuck

Yeah there might be some differences overall, but for example when we made enchiladas I weighed out all the ingredients prior to cooking for the total calories and macros for the entire dish, weigh it again after cooking in case water gets cooked out etc., and then if I had 6 portions prepped I just divide the total weight of the cooked food by 6. Maybe it's not fully accurate but given my weight is adjusting as it should, it seems to be working well enough.

I'm cutting atm so everything is low for sure. Not looking to go on cycle until the cut is finished and I spend a bit of time at maintenance, just here to learn as much as I can before that time comes.

 

[LevButlerov]

Yeah there might be some differences overall, but for example when we made enchiladas I weighed out all the ingredients prior to cooking for the total calories and macros for the entire dish, weigh it again after cooking in case water gets cooked out etc., and then if I had 6 portions prepped I just divide the total weight of the cooked food by 6. Maybe it's not fully accurate but given my weight is adjusting as it should, it seems to be working well enough.

I'm cutting atm so everything is low for sure. Not looking to go on cycle until the cut is finished and I spend a bit of time at maintenance, just here to learn as much as I can before that time comes.

You're cutting, this is good but the cut still needs proper fats in there, I see a lack of omega 3 and fiber we need to get that in there. Think walnuts, fatty fish, omega 3 oils and psyllium husk. @schrutebuck

 

[schrutebuck]

You're cutting, this is good but the cut still needs proper fats in there, I see a lack of omega 3 and fiber we need to get that in there. Think walnuts, fatty fish, omega 3 oils and psyllium husk. @schrutebuck

Yes sir, will do

 

[LevButlerov]

Yes sir, will do

update after