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I like how your portions are small, keep that gut health, good and keep lean.
I think cardio's important personally, I think we should be doing it daily.
bro i don't do cardio, but i lift like crazy. that my cardio
The food looks great
Good going dude......
food looks killer
Doing excellent on the food
Training update: 9/19
Breakfast: 4 eggs, two pieces of high fiber whole grain toast, Greek yogurt with grapes, and pineapple
Lunch: two chicken breasts, Greek yogurt with pineapple and a nectarine
Training: shoulders
Weight: 216.2
Treadmill warmup: 15 minutes
Medial delt raises (machine): 50 lbs xs 10,10,10
Front delt raises (machine): 50 lbs xs 10,10,10
Bent over (supported) rear delt dumbbell flys: 20lbs xs 12,12,12
Iso lateral hammer strength shoulder presses: 50lbs per side xs 12, 75lbs xs 12, 100lbs xs 12, 125lbs xs 10, 8, 100lbs xs 10, 8, 75lbs xs 12
Zero shoulder issues today BTW!!!
Single arm Medial delt cable raises: 30lbs xs 10, 40lbs xs 10,10,10, 30lbs xs 10
Hammer strength underhanded iso lateral pull downs: 80lbs per side xs 12,12,11, 55lbs xs 12+1, 12+1 (first number is regular reps and second number is after a negative)
Pec deck reverse flys: 100lbs xs 10,10,10
Upright rows: 40lbs xs 12,10,12
Single arm rear delt horizontal cable pulls: 30lbs xs 10,10,10,10,10
Dumbbell shrugs: 50lbs xs 15,15,15,15,15
Glider: 31 minutes (I always do at least one more minute than my target on the glider) 102 strides per minute
Heart rate: 112
Ab wheel: 3 sets of 15
Blood pressure: 114/75
Post workout protein shake
CRUSHED IT TODAY!!!!!
Strength is way up, endurance is almost neverending, great pump!!! No shoulder pain. Was able to get in the extensive, intensity that is going to get me to my shredded goals. All this at only 250mg TE. Will pin 150 more which will put me into the 300 a week zone. Going to finish this week out and then add the var. So far the pharmaqo is very impressive!! This pic was an hour after I got home.
Breakfast: 4 eggs, two pieces of high fiber whole grain toast, Greek yogurt with grapes, and pineapple
Lunch: two chicken breasts, Greek yogurt with pineapple and a nectarine
Training: shoulders
Weight: 216.2
Treadmill warmup: 15 minutes
Medial delt raises (machine): 50 lbs xs 10,10,10
Front delt raises (machine): 50 lbs xs 10,10,10
Bent over (supported) rear delt dumbbell flys: 20lbs xs 12,12,12
Iso lateral hammer strength shoulder presses: 50lbs per side xs 12, 75lbs xs 12, 100lbs xs 12, 125lbs xs 10, 8, 100lbs xs 10, 8, 75lbs xs 12
Zero shoulder issues today BTW!!!
Single arm Medial delt cable raises: 30lbs xs 10, 40lbs xs 10,10,10, 30lbs xs 10
Hammer strength underhanded iso lateral pull downs: 80lbs per side xs 12,12,11, 55lbs xs 12+1, 12+1 (first number is regular reps and second number is after a negative)
Pec deck reverse flys: 100lbs xs 10,10,10
Upright rows: 40lbs xs 12,10,12
Single arm rear delt horizontal cable pulls: 30lbs xs 10,10,10,10,10
Dumbbell shrugs: 50lbs xs 15,15,15,15,15
Glider: 31 minutes (I always do at least one more minute than my target on the glider) 102 strides per minute
Heart rate: 112
Ab wheel: 3 sets of 15
Blood pressure: 114/75
Post workout protein shake
CRUSHED IT TODAY!!!!!
Strength is way up, endurance is almost neverending, great pump!!! No shoulder pain. Was able to get in the extensive, intensity that is going to get me to my shredded goals. All this at only 250mg TE. Will pin 150 more which will put me into the 300 a week zone. Going to finish this week out and then add the var. So far the pharmaqo is very impressive!! This pic was an hour after I got home.
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Training update 9/20
Breakfast: 4 eggs, whole wheat toast, Greek yogurt fruit bowl
Lunch: 2 chicken breast with hot sauce, Greek yogurt with strawberry, grapes, and pineapple
Training: Biceps, triceps
Standing concentration curls: 35 lb dumbbells xs 12,12,12
Tricep rope pull downs: 75 lbs xs 15 reps between each set of biceps (every exercise)
Wide grip straight bar curls: 55lbs total weight xs 15, 15, 15, 15, 15
Spider curls with 25lb dumbbells xs 12,12,12,12,12
Seated concentration curls: 25lb dumbbells xs 12,12,12,12,12
Ab wheel 3 sets of 15
Post workout was 2 cans of chicken. 36 grams protein per can. Forgot my protein powder but I keep cans of chicken and tuna in my car for emergencies lol.
Will get a good dinner when I get home.
Huge pump!!!! Great endurance!! Hated to cut it short but was at the wellness center at work and had time constraints. Was able to get in an hour and a half but I've been going two and a half at my regular gym so I felt a little bit cheated. Better than nothing though!! Pinned the second 150mg this morning (4th day from last pin) so I'm now at 300 a week. Can't wait to add the var!!
Breakfast: 4 eggs, whole wheat toast, Greek yogurt fruit bowl
Lunch: 2 chicken breast with hot sauce, Greek yogurt with strawberry, grapes, and pineapple
Training: Biceps, triceps
Standing concentration curls: 35 lb dumbbells xs 12,12,12
Tricep rope pull downs: 75 lbs xs 15 reps between each set of biceps (every exercise)
Wide grip straight bar curls: 55lbs total weight xs 15, 15, 15, 15, 15
Spider curls with 25lb dumbbells xs 12,12,12,12,12
Seated concentration curls: 25lb dumbbells xs 12,12,12,12,12
Ab wheel 3 sets of 15
Post workout was 2 cans of chicken. 36 grams protein per can. Forgot my protein powder but I keep cans of chicken and tuna in my car for emergencies lol.
Will get a good dinner when I get home.
Huge pump!!!! Great endurance!! Hated to cut it short but was at the wellness center at work and had time constraints. Was able to get in an hour and a half but I've been going two and a half at my regular gym so I felt a little bit cheated. Better than nothing though!! Pinned the second 150mg this morning (4th day from last pin) so I'm now at 300 a week. Can't wait to add the var!!
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Oh yeah. Used to be a chef. I enjoy cooking. These meals are delicious and don't take much time at all.
LevButlerov
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@MarkusMcGuire i'm waiting for you to add the anavar too
nice fruit bowl and I like your meals very clean
arms are thick you are growing!
Mobster would break the machine if he had to do that much weight, haha.
APPROVED LOG
Arms looking big
Training log 9/21
Breakfast: 4 eggs, whole grain toast, fruit and yogurt bowl
Lunch: two chicken breasts, fruit and yogurt bowl
Dinner: two chicken breasts, fruit and yogurt bowl, oats with banana
No training, recovery day
Tomorrow is chest day and I'm pretty excited to be finishing this week out. I'm going to finish strong this weekend and might start the var on Sunday. I also have acquired some primo and am considering adding it at a moderate dose. I'm thinking:
Weeks 1-12(maybe 14)
Test E 300mg (150 every 3rd day)
Primo E 400mg (200 every 3rd day)
Weeks 1-6 (or 8 respectively)
Var 50mg every day
Weeks 7-12 (or 9-14)
Proviron 25mg every day
Continue GW 0742 30mg every day throughout
Letro 2.5 split twice a week if estrogen sides show due to being right at 300mg test.
Breakfast: 4 eggs, whole grain toast, fruit and yogurt bowl
Lunch: two chicken breasts, fruit and yogurt bowl
Dinner: two chicken breasts, fruit and yogurt bowl, oats with banana
No training, recovery day
Tomorrow is chest day and I'm pretty excited to be finishing this week out. I'm going to finish strong this weekend and might start the var on Sunday. I also have acquired some primo and am considering adding it at a moderate dose. I'm thinking:
Weeks 1-12(maybe 14)
Test E 300mg (150 every 3rd day)
Primo E 400mg (200 every 3rd day)
Weeks 1-6 (or 8 respectively)
Var 50mg every day
Weeks 7-12 (or 9-14)
Proviron 25mg every day
Continue GW 0742 30mg every day throughout
Letro 2.5 split twice a week if estrogen sides show due to being right at 300mg test.
Primo is one of my favorites
Never ran it. Figured I only have a limited number of cycles ahead of me. Probably time to treat myself to the primo experience.
Honestly it compliments testosterone and other compounds very well, plus running primo will help boost free testosterone in the body plus help with a positive nitrogen retention in the muscles. Easy to run very little sides if any
@MarkusMcGuire you feeling strong ? recovery day is going
btw gw0742 I dont recommend it, i really suggest you switch to cardarine gw501516
and on the letrozole dont use it, it will kill estrogen, just get some aromasin way lighter on you
What's the issue with 0742? And, I have some aromasin on hand. Do you think that estrogen will even be an issue? Will the primo keep it under control?
its worth a shot. not going to wow you by any means
What about the dosage? I have enough to run it at a high dose?
Have a listen to our Primo posdcast (coming soon)
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Primobolan is one of my favorites, but isn't anything that will turn you into a beast
I can tell you that Primo is faked a lot, that is why people hate it. Make sure you get it from domestic Supply if you want the real stuff
Bro my advice don't waste your time with Primo. It's a pussy steroid
My GW is from umbrella of course
Alright. Let's think long term here. I have enough primo honestly to run at least 600mg. I also have an eq cycle on hand at 600mg for 16 weeks. Run the primo now and eq next spring? Or vice versa? I know most people bulk in the winter and cut in the summer.
Breakfast: 4 eggs, whole grain toast, Greek yogurt with grapes, and a few cubes of cheese
Lunch: 3 grilled chicken enchiladas with no cheese or mole', pico and tomatillo sauce instead. Chips and salsa.
Going to get a power nap and hit the gym.
Lunch: 3 grilled chicken enchiladas with no cheese or mole', pico and tomatillo sauce instead. Chips and salsa.
Going to get a power nap and hit the gym.
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Training log: 9/22
Chest day
Weight: 215.4. Nice!!
15 minutes treadmill warmup
Flat bench: bar warmup 10 reps regular grip, 10 reps wide as possible. Very slow and held at the bottom to stretch.
135lbs xs 10, 185lbs xs 10, 225lbs xs 12, 275lbs xs 6, 225lbs xs 11,10,10
Iso lateral hammer strength incline machine: 95lbs per side xs 10,10,10. 85lbs per side xs 8, 10
Pec deck hammer grip: 145lbs xs 12,12,12. 130lbs xs 10,10
Pec deck regular grip: 160lbs xs 12,10,10. 130lbs xs 12,12
Incline dumbbell presses: 60lbs xs 12,10,8 (failure)
Flat bench dumbbell presses: 60lbs xs 9,8,8 (failure)
Glider: 32 minutes. 102 strides per minute. Heart rate 120.
Ab wheel: 3 sets of 15
Blood pressure 115/75
Post workout protein shake and two hard boiled eggs.
Felt pretty good today. Didn't feel like I got the pump I should have but my workout partner said that was in my head because he could see it. Didn't really feel intensely strong or aggressive today but I've had a really busy and stressful week and might just be a bit tired. Have decided that I'm going to probably go ahead and start my blast this weekend maybe even late tonight or first thing tomorrow morning!!!
Chest day
Weight: 215.4. Nice!!
15 minutes treadmill warmup
Flat bench: bar warmup 10 reps regular grip, 10 reps wide as possible. Very slow and held at the bottom to stretch.
135lbs xs 10, 185lbs xs 10, 225lbs xs 12, 275lbs xs 6, 225lbs xs 11,10,10
Iso lateral hammer strength incline machine: 95lbs per side xs 10,10,10. 85lbs per side xs 8, 10
Pec deck hammer grip: 145lbs xs 12,12,12. 130lbs xs 10,10
Pec deck regular grip: 160lbs xs 12,10,10. 130lbs xs 12,12
Incline dumbbell presses: 60lbs xs 12,10,8 (failure)
Flat bench dumbbell presses: 60lbs xs 9,8,8 (failure)
Glider: 32 minutes. 102 strides per minute. Heart rate 120.
Ab wheel: 3 sets of 15
Blood pressure 115/75
Post workout protein shake and two hard boiled eggs.
Felt pretty good today. Didn't feel like I got the pump I should have but my workout partner said that was in my head because he could see it. Didn't really feel intensely strong or aggressive today but I've had a really busy and stressful week and might just be a bit tired. Have decided that I'm going to probably go ahead and start my blast this weekend maybe even late tonight or first thing tomorrow morning!!!
I decided I'm going to keep it mild and keep cutting then lean bulk next spring. Pinned 150mg TE and 300mg primo. Going to do that every third day. Might increase the test. Will start the var tomorrow. Tomorrow will be active recovery day with cardio and core. Go time fellas!!!
@MarkusMcGuire dont worry about stress, things will get better be strong
nice meals I like the salmon
APPROVED LOG
very healthy diet on this one you are definitely showing us how it's done
hopefully your stress improves. Nice one especially with the salmon
bro you doing good I like your ranch style of eating
Training log: active recovery: cardio/core
Weight: 213.2 lbs !!!
Treadmill 20 minutes
Ab wheel 5 sets of 12
Suspended Leg lifts: 3 sets of 20
Suspended knee lifts : 3 sets of 20
Elbow situps: 3 sets of 15 on each side
Glider: 36 minutes, 102 strides per minute
Heart rate: 111
Blood pressure: 113/69
Cardio is definitely improving, feeling great today!!!
Energy through the roof!!!
Post workout protein shake
Lunch: chicken breast and a banana, handful of grapes
Dinner: 2 pan seared chicken breast, green beans, Greek yogurt with grapes
Weight: 213.2 lbs !!!
Treadmill 20 minutes
Ab wheel 5 sets of 12
Suspended Leg lifts: 3 sets of 20
Suspended knee lifts : 3 sets of 20
Elbow situps: 3 sets of 15 on each side
Glider: 36 minutes, 102 strides per minute
Heart rate: 111
Blood pressure: 113/69
Cardio is definitely improving, feeling great today!!!
Energy through the roof!!!
Post workout protein shake
Lunch: chicken breast and a banana, handful of grapes
Dinner: 2 pan seared chicken breast, green beans, Greek yogurt with grapes
Attachments
Just frying in a cast iron skillet. EVO spray. Some days they come out better than others. Lol.
Ab wheel does work!! I have to be easy on it some days or I'm not able to hit it again for a day or two!! And yes I did check out your podcast on primo not too long ago.
Diet or training? Probably same diet (I don't vary much), but who knows maybe I'll eat red meat for breakfast! Training is going to be back and biceps with a little tricep. Going for a big pump day.
I appreciate the encouragement Bros, and the stress is just due to transitioning jobs and extra paperwork stuff. I'm also hunting for a new apartment so it's a lot and it's time consuming but nothing unmanageable. It'll all be back to smooth sailing soon enough 
.
.
Diets looking good
It's working. Weight is going down and strength is going up. Muscles are filling out. I'm in the sweet spot and it's only going to get better. Just gotta control the appetite, which is why I went with primo over EQ. Will use the EQ next spring/summer once I'm shredded down and can get away with eating more.
@MarkusMcGuire try some fiber to control appetite, psyllium husk helps me a lot so does mineral water
Breakfast: 4 eggs, oats with banana, Greek yogurt with grapes
Lunch: full on cheat meal!! Whopper with cheese and french fries.
Letting those carbs and calories settle for a bit then heading to the gym to throw down.
Lunch: full on cheat meal!! Whopper with cheese and french fries.
Letting those carbs and calories settle for a bit then heading to the gym to throw down.
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Showing us a pic of that burger is just criminal. 
You’re doing great!!!
Training log 9/24
Biceps, triceps, and back
Weight: 217.8 wow!!
Treadmill warmup 15 minutes, heart rate 98
Standing concentration curls: 40lb dumbbells xs 12,12,11
Overhead rope extension: 100lbs xs 20, 120 xs 13, 120 xs 12
Hammer grip lat pull downs (in front of body): 130lbs xs 15,12,12 ... gains from last week
Underhanded close grip lat pull downs: 130lbs xs 9, 115 xs 10,12
Tricep rope pull down: 120lbs xs 12,12,12, 110 xs 12,12.... gains
Standing close grip z bar curls: 70lbs total xs 12,12,12
Close grip z bar headbangers: 70lbs xs 12,12,12
Wide grip z bar curls: 70lbs xs 15,15,15
Wide grip z bar headbangers: 70lbs xs 15,14,13
Spider curls: wide z bar 50lbs total weight xs 12,12,12
Overhead tricep extension machine: 170lbs xs 12,12,12
Iso lateral hammer strength rows: wide hammer grip 60lbs per side, one side at a time, xs 12,12,12
Iso lateral hammer strength rows: close hammer grip 60lbs per side, one side at a time, xs 12,12,12
Hammer strength preacher: 60lbs xs 10+3, 8+3, 8+2. 50lbs xs 6+1, 11+1 (first number is regular reps then negative to halfway then second number is reps after negative)
Glider 22 minutes at 112 strides per minute
Finishing heart rate 111, blood pressure 115/77
Had to cut it short cuz they were cleaning around me lol. I was just getting in my groove with the glider!!! Endurance and intensity were insane today!!
HUGE pump!!! I swelled up like I was back in the summer before I started cutting. Huge veins. Was one time that I wished I had brought my phone to the gym. I'm going to go ahead and say that the var and primo are legit AF. Can't WAIT to see what is in store this time around!!! My energy is always big but it has been incredible the past two days and I definitely have some well being going on. Definitely the right combo for achieving my goals. Didn't get as much back work as I wanted today because of the way the rotation was going but I'm sure I'll be fine. Going to mix up the back next week with more free weights.
Biceps, triceps, and back
Weight: 217.8 wow!!
Treadmill warmup 15 minutes, heart rate 98
Standing concentration curls: 40lb dumbbells xs 12,12,11
Overhead rope extension: 100lbs xs 20, 120 xs 13, 120 xs 12
Hammer grip lat pull downs (in front of body): 130lbs xs 15,12,12 ... gains from last week
Underhanded close grip lat pull downs: 130lbs xs 9, 115 xs 10,12
Tricep rope pull down: 120lbs xs 12,12,12, 110 xs 12,12.... gains
Standing close grip z bar curls: 70lbs total xs 12,12,12
Close grip z bar headbangers: 70lbs xs 12,12,12
Wide grip z bar curls: 70lbs xs 15,15,15
Wide grip z bar headbangers: 70lbs xs 15,14,13
Spider curls: wide z bar 50lbs total weight xs 12,12,12
Overhead tricep extension machine: 170lbs xs 12,12,12
Iso lateral hammer strength rows: wide hammer grip 60lbs per side, one side at a time, xs 12,12,12
Iso lateral hammer strength rows: close hammer grip 60lbs per side, one side at a time, xs 12,12,12
Hammer strength preacher: 60lbs xs 10+3, 8+3, 8+2. 50lbs xs 6+1, 11+1 (first number is regular reps then negative to halfway then second number is reps after negative)
Glider 22 minutes at 112 strides per minute
Finishing heart rate 111, blood pressure 115/77
Had to cut it short cuz they were cleaning around me lol. I was just getting in my groove with the glider!!! Endurance and intensity were insane today!!
HUGE pump!!! I swelled up like I was back in the summer before I started cutting. Huge veins. Was one time that I wished I had brought my phone to the gym. I'm going to go ahead and say that the var and primo are legit AF. Can't WAIT to see what is in store this time around!!! My energy is always big but it has been incredible the past two days and I definitely have some well being going on. Definitely the right combo for achieving my goals. Didn't get as much back work as I wanted today because of the way the rotation was going but I'm sure I'll be fine. Going to mix up the back next week with more free weights.
You ever train legs?
Hahaha! I knew that was coming at some point. No I don't train legs in the traditional sense. I blew my knee completely apart on two occasions about twenty years ago. I used to do BJJ. I'm actually a blue belt under Royce Gracie. I loved it but had to quit because I kept getting hurt. The stair running is about as intense as it gets for me. That's why I like the glider. I can get pretty good resistance with minimal flexion. When I bend my knee past about 45 degrees the tendon that covers the meniscus sounds like duct tape being peeled off the roll. Here's a pic of a photo of Royce giving me my blue belt.
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Well that sucks. I hope I can keep my knees healthy a little longer. I get cortisone every 6 months.
LevButlerov
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@MarkusMcGuire blue belt under Royce means a LOT! you're a big player then. You can work on knee movements and get it back, it's possible btw.
Breakfast: 4 eggs, oats with banana and a splash of milk, Greek yogurt with grapes.
Lunch: cafeteria roasted turkey with new potatoes and green beans
Dinner: cafeteria pork roast with green beans
Rest and recovery today (if I ever get to go home)
Lunch: cafeteria roasted turkey with new potatoes and green beans
Dinner: cafeteria pork roast with green beans
Rest and recovery today (if I ever get to go home)
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@MarkusMcGuire eggs look nice very clean and I got that bowl on the right same color even
Good food pics..........
Breakfast: 4 eggs, whole wheat toast with peanut butter, Greek yogurt with grapes.
Been there buddy
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your story is very motivating I wish people would take advantage of their legs more
makes you feel grateful when you have two functioning legs that you can train a hundred percent on
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