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bro your picture is making me hungry
nice job I'm getting some ideas from your log on meals
strawberries grapes and pineapple sounds delicious
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Rest and recovery today. Speaking of which, I'm thinking of getting some hgh. Should I go that route or cjc-w dac + ghrf or ipamorelin or something along those lines? Uncharted territory for me.
That food looks on point!
food looks great
@MarkusMcGuire you cant get better than hgh imo even with tb500 or bpc157 CJC etc, hgh hits it out of the park, go with hgh low dose 1-2 IUs ed
A lot of truth to this!
Great sessions and meals bro. Thanks for posting the food pics.
Training log: 10/12
After 2 days of rest I still feel a bit sluggish. Might have to adjust primo dosage down a bit. Does var generally make you feel fatigued? I was slow all day until I got going in the gym then it was game on.
Breakfast: 4 runny eggs with grits, Greek yogurt and grapes
Lunch: 2 chicken breast, Greek yogurt with strawberry and grapes
Haven't had dinner yet because I just got home from the gym.
Training: shoulders
Treadmill 15 minutes warmup, heart rate 102
Front delt raises on machine: 50lbs (ten lb gain) xs 12,12,12
Medial delt raises on machine: 50lbs (gain) xs 12,12,12
Reverse pec deck: 100lbs xs 12,12,12,12,12
Iso lateral hammer strength shoulder presses: 50lbs per side xs 12, 85 per side xs 12, 110 per side xs 12, 130 per side xs 9, 130 xs 7, 120 xs 9, 110 xs 9+ fail, 85 xs 13. Serious strength gains here but it took a lot out of me. Pump was getting painful at this point
Medial delt cable raises (one side at a time): 40lbs xs 12, had to drop to 30 because form was getting sloppy, 30lbs xs 12,12,12,12
Horizontal rear delt cable pulls: 30lbs one side at a time xs 12,12,12
Glider: 30 minutes at 109 strides per minute, heart rate 112,
Ab wheel 5 sets of 12
Finishing blood pressure 117/71
Really got some cardio going at the end and even got a second wind. Supersetted ab wheel straight from the glider with no break and 35 seconds between sets.
Post workout protein shake. Will eat usual salmon dinner in about an hour. Have been doing some heavier stuff this week but will go back to volume next week. Just wanted to shock everything a bit.
After 2 days of rest I still feel a bit sluggish. Might have to adjust primo dosage down a bit. Does var generally make you feel fatigued? I was slow all day until I got going in the gym then it was game on.
Breakfast: 4 runny eggs with grits, Greek yogurt and grapes
Lunch: 2 chicken breast, Greek yogurt with strawberry and grapes
Haven't had dinner yet because I just got home from the gym.
Training: shoulders
Treadmill 15 minutes warmup, heart rate 102
Front delt raises on machine: 50lbs (ten lb gain) xs 12,12,12
Medial delt raises on machine: 50lbs (gain) xs 12,12,12
Reverse pec deck: 100lbs xs 12,12,12,12,12
Iso lateral hammer strength shoulder presses: 50lbs per side xs 12, 85 per side xs 12, 110 per side xs 12, 130 per side xs 9, 130 xs 7, 120 xs 9, 110 xs 9+ fail, 85 xs 13. Serious strength gains here but it took a lot out of me. Pump was getting painful at this point
Medial delt cable raises (one side at a time): 40lbs xs 12, had to drop to 30 because form was getting sloppy, 30lbs xs 12,12,12,12
Horizontal rear delt cable pulls: 30lbs one side at a time xs 12,12,12
Glider: 30 minutes at 109 strides per minute, heart rate 112,
Ab wheel 5 sets of 12
Finishing blood pressure 117/71
Really got some cardio going at the end and even got a second wind. Supersetted ab wheel straight from the glider with no break and 35 seconds between sets.
Post workout protein shake. Will eat usual salmon dinner in about an hour. Have been doing some heavier stuff this week but will go back to volume next week. Just wanted to shock everything a bit.
LevButlerov
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@MarkusMcGuire how much do you want to take primo down?
with anavar I generally dont feel tired, you dont have winstrol do you? anavar and winstrol get swapped all the time
I do have some winny. I'm pinning 200 primo E every other day, not sure how much I'd bring it down. I'm getting great results right now. Maybe the fatigue is just due to my new schedule and might just need a little more time to adjust. I'm just now starting to sleep good in my new place. We'll see what happens in the coming week.
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winstrol might make you more fatigued
i never get fatigue on anavar
you sure its real?
you sure its real?
bro i hate primo
Some PEDs do (Tren for sure). Plus you're training harder so you'll be more tired
Training log: 10/13
Breakfast: 4 eggs, Greek yogurt, grapes
Lunch: salad with grilled chicken and chipotle dressing
Dinner: blackened salmon with long grain wild rice and steamed broccoli
Training: two sessions today
Was able to get in about 45 minutes of cardio at wellness center at work today. 15 minutes on treadmill followed immediately by 30 minutes on the glider. Heart rate was floating around 90
Weight: 223.0
Second session: biceps and triceps
Treadmill 15 minutes warmup, Heart rate 98 (kicked the speed up a bit)
21's: close grip z bar (30lbs total weight) 3 sets
Tricep rope pull down: 120lbs xs 20,20,20
Concentration curls: 40lb dumbbells xs 12, 45's xs 9, 50's xs 6, 40's xs 7, 35's xs 8
Overhead tricep rope extension: 120lbs xs 20, 150 xs 12, 150 xs 17, 120 xs 15,15
Wide z bar curls: 70lbs total weight xs 12,12,12
Underhanded grip tricep z bar cable pulldown: 110lbs xs 12, 10, 90lbs xs 12
Regular grip tricep z bar cable pulldown: 120lbs xs 15, 150lbs xs 10, 130lbs xs 8, 12
Hammer strength preacher machine: 60lbs xs 12, 10+2, 10+2, 9+2, 8+2(fail). (second number is after a negative).
Wasn't even going to workout today because I thought I'd be too tired after work (hence the first session). My workout partner is out for the rest of the weekend so I decided to get one in with him.
Glad I did!!! This was a hardcore fast paced meat n potatoes workout. Superset everything and pushed limits. Got the best pump I've had in a bit. Was walking around flexing and growling lol. The primo var combo never ceases to surprise me. Just when I think I'm spent I get another wave and suddenly get more reps than the previous set. Definitely resting tomorrow and possibly Sunday as well.
Post workout protein shake. Pinned 150 TE this am a long with 200 primo. I think I'm feeling tired throughout the day because I'm not really doing anything. As soon as I get my heart rate up it's go time big time!!! Loving it.
Breakfast: 4 eggs, Greek yogurt, grapes
Lunch: salad with grilled chicken and chipotle dressing
Dinner: blackened salmon with long grain wild rice and steamed broccoli
Training: two sessions today
Was able to get in about 45 minutes of cardio at wellness center at work today. 15 minutes on treadmill followed immediately by 30 minutes on the glider. Heart rate was floating around 90
Weight: 223.0
Second session: biceps and triceps
Treadmill 15 minutes warmup, Heart rate 98 (kicked the speed up a bit)
21's: close grip z bar (30lbs total weight) 3 sets
Tricep rope pull down: 120lbs xs 20,20,20
Concentration curls: 40lb dumbbells xs 12, 45's xs 9, 50's xs 6, 40's xs 7, 35's xs 8
Overhead tricep rope extension: 120lbs xs 20, 150 xs 12, 150 xs 17, 120 xs 15,15
Wide z bar curls: 70lbs total weight xs 12,12,12
Underhanded grip tricep z bar cable pulldown: 110lbs xs 12, 10, 90lbs xs 12
Regular grip tricep z bar cable pulldown: 120lbs xs 15, 150lbs xs 10, 130lbs xs 8, 12
Hammer strength preacher machine: 60lbs xs 12, 10+2, 10+2, 9+2, 8+2(fail). (second number is after a negative).
Wasn't even going to workout today because I thought I'd be too tired after work (hence the first session). My workout partner is out for the rest of the weekend so I decided to get one in with him.
Glad I did!!! This was a hardcore fast paced meat n potatoes workout. Superset everything and pushed limits. Got the best pump I've had in a bit. Was walking around flexing and growling lol. The primo var combo never ceases to surprise me. Just when I think I'm spent I get another wave and suddenly get more reps than the previous set. Definitely resting tomorrow and possibly Sunday as well.
Post workout protein shake. Pinned 150 TE this am a long with 200 primo. I think I'm feeling tired throughout the day because I'm not really doing anything. As soon as I get my heart rate up it's go time big time!!! Loving it.
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LevButlerov
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@MarkusMcGuire 45 min of cardio doing well
you adding added any fish oil or omega 3s to this?
@MarkusMcGuire super arm pump and shoulders are big
Yes. 3000 mg of omegas. Tried to find something more potent at local health store but couldn't.
Costco has Sports Research brand triple strength.
great job bro
Nice training brother
Rest and recovery today.
Breakfast: 4 eggs, Greek yogurt, grapes
Lunch: two chicken breasts, Greek yogurt
Dinner: chicken stir fry with jasmine rice and spicy garlic sauce. Went and explored the Asian market down the street from my new place. Got some nice ingredients. Probably going to be hitting that up often.
Breakfast: 4 eggs, Greek yogurt, grapes
Lunch: two chicken breasts, Greek yogurt
Dinner: chicken stir fry with jasmine rice and spicy garlic sauce. Went and explored the Asian market down the street from my new place. Got some nice ingredients. Probably going to be hitting that up often.
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@MarkusMcGuire get rest and come back strong, i like your stirfry very colorfulRest and recovery today.
Breakfast: 4 eggs, Greek yogurt, grapes
Lunch: two chicken breasts, Greek yogurt
Dinner: chicken stir fry with jasmine rice and spicy garlic sauce. Went and explored the Asian market down the street from my new place. Got some nice ingredients. Probably going to be hitting that up often.
That good is looking and sounding very good for recovery I like it 
Training update: I've had the flu for the past couple days!! Haven't had it in about five years. I forgot how bad it sucks!! I'm completely depleted and dehydrated but am able to keep food and water down now so I'm on my way back. Will hopefully be able to get to the gym tomorrow. Right now I'm so dried out that I got muscle cramps just brushing my teeth.
@MarkusMcGuire you take some NAC vitamin C and vitamin D high dose with n2guard and you'll recover, we are here rooting for you bro
a lot of people are getting sick lately.. it is going around.
Bro looking good I like your breakfast eggs and grapes yum
how did you cook your chicken breast?
very colorful dish for sure
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weather is also a reason for sickness these days.............
Training log: 10/18
Back in action! At least a little bit. Been taking mega doses of vit C and hydrating.
Breakfast: 4 eggs, grits, Greek yogurt with grapes
Lunch: chicken jambalaya, Greek yogurt with grapes
Dinner: blackened salmon with wild rice and steamed broccoli
Training: chest
Made myself go to the wellness center at work for at least an hour today to wake my metabolism up and get some blood flowing!! Everything hurts both from the virus and from vomiting violently. F*$#@ the flu bros!!
Walked for ten minutes to warm up.
Flat bench: bar warmup xs 12
135lbs xs 12, 185 xs 12, 235 xs 10,10,10,10
Incline dumbbells: 60lb dumbbells xs 12,12,12,12
Ab wheel 5 sets of 12
Wasn't much but at least got something in. Going to hydrate like crazy and get to bed early tonight. Tomorrow is a new day.
Back in action! At least a little bit. Been taking mega doses of vit C and hydrating.
Breakfast: 4 eggs, grits, Greek yogurt with grapes
Lunch: chicken jambalaya, Greek yogurt with grapes
Dinner: blackened salmon with wild rice and steamed broccoli
Training: chest
Made myself go to the wellness center at work for at least an hour today to wake my metabolism up and get some blood flowing!! Everything hurts both from the virus and from vomiting violently. F*$#@ the flu bros!!
Walked for ten minutes to warm up.
Flat bench: bar warmup xs 12
135lbs xs 12, 185 xs 12, 235 xs 10,10,10,10
Incline dumbbells: 60lb dumbbells xs 12,12,12,12
Ab wheel 5 sets of 12
Wasn't much but at least got something in. Going to hydrate like crazy and get to bed early tonight. Tomorrow is a new day.
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I meal prep several days worth at a time. I just throw them on the grill.
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great diet plan .. adequate intake of protein....
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@MarkusMcGuire clean diet as always
Nice man that's a picture of a wonderful bodybuilding meal
hope you feel better I hate throwing up that's the worst thing ever
Key. Simple remedies help
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nice keep up with the Clean Diet
does the dairy products bother your stomach?
bro You going to come back strong don't worry
Great food pics man.
One thing I keep in the tool belt is coconut yogurt it's great and helps with cravings
nice food bro
Food does look good
Training log: 10/20
Breakfast: 4 eggs over grits with salsa, Greek yogurt with grapes
Two grilled chicken breast over rice with salsa
Dinner: blackened salmon with wild rice and steamed broccoli
Got my appetite back full speed and am craving salty and spicy. Been hydrating non stop. Going to cook some super food tomorrow in the form of a veggie, bone in chicken and seafood gumbo.
Got a nice arm workout in at the wellness center at work today. I did a simple volume workout and got a HUGE pump. I think I'm getting too old for the heavy stuff. It takes too much out of me and takes too long to recover which is really not working with my busy schedule. Getting run down and depleted just wears your immune system down and affects everything. I got just as good of results if not better from the low n slow workout.
Treadmill 15 minutes warmup
21's z bar with 40 lbs total weight xs 5 sets
Standing concentration curls: 35lbs xs 12,12,12,12,12
Alternated diamond push ups sets of 30 with every bicep set.
Wide grip z bar with 60 lbs total weight: 5 sets of 20
Reverse curls wide grip z bar: 40 lbs total weight 5 sets of 12
Ab wheel: 3 sets of 10 (abdominal muscles are still sore from being sick)
Short and sweet due to time constraints but very effective. Going to adjust everything accordingly from now on to get more in with less down time. Just because I can lift super heavy and hard doesn't mean I can still recover from it like I used to.
Breakfast: 4 eggs over grits with salsa, Greek yogurt with grapes
Two grilled chicken breast over rice with salsa
Dinner: blackened salmon with wild rice and steamed broccoli
Got my appetite back full speed and am craving salty and spicy. Been hydrating non stop. Going to cook some super food tomorrow in the form of a veggie, bone in chicken and seafood gumbo.
Got a nice arm workout in at the wellness center at work today. I did a simple volume workout and got a HUGE pump. I think I'm getting too old for the heavy stuff. It takes too much out of me and takes too long to recover which is really not working with my busy schedule. Getting run down and depleted just wears your immune system down and affects everything. I got just as good of results if not better from the low n slow workout.
Treadmill 15 minutes warmup
21's z bar with 40 lbs total weight xs 5 sets
Standing concentration curls: 35lbs xs 12,12,12,12,12
Alternated diamond push ups sets of 30 with every bicep set.
Wide grip z bar with 60 lbs total weight: 5 sets of 20
Reverse curls wide grip z bar: 40 lbs total weight 5 sets of 12
Ab wheel: 3 sets of 10 (abdominal muscles are still sore from being sick)
Short and sweet due to time constraints but very effective. Going to adjust everything accordingly from now on to get more in with less down time. Just because I can lift super heavy and hard doesn't mean I can still recover from it like I used to.
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Dairy only bothers me if it's ice cream in which case it's probably the lactose and sugar combo. Small amount of milk or yogurt doesn't bother me at all
Unfortunately I don't have a real grill at the moment. George Foreman does the trick for now.
New stove has an air fryer and broiler built in separate from the oven. Haven't got around to playing with it yet but perhaps I'll experiment on Sunday. Tomorrow is gumbo day. I always make a BIG pot so I can eat it for a few days.
I love my air fryer
Man the air fryer makes prepping a breeze
@MarkusMcGuire your arms are looking bigger amazing
and training on point
on the diet you adding any fiber? psyllium husk
how did this go?
looking ripped and swole good job
Still eating gumbo. Turned out amazing! Bone in chicken thighs (for the marrow and such), green red and yellow peppers, onions, carrots and garlic cooked down into stock then added cabbage, shrimp, and bay scallops and served over rice. Probably going to be eating gumbo for at least another day lol.
I probably should add some psyllium fiber to my diet.
Training log: 10/22
Breakfast: 4 eggs over grits with homemade salsa, Greek yogurt with grapes, banana oat bread (no added sugar)
Lunch: chicken and seafood gumbo with rice, Greek yogurt and grapes
Dinner: chicken and seafood gumbo with rice, Greek yogurt, banana oat bread (no added sugar)
Training: shoulders
Weight: 221.4 down a couple pounds but that's fine
Treadmill 15 minutes warmup, heart rate 93,
Front delt raises (machine): 40 lbs xs 12,12,12,
Medial delt raises (machine): 40 lbs xs 12,12,12
Reverse pec deck: 100lbs xs 12,12,12,12,12
Iso lateral hammer strength presses: 50lbs per side xs 12, 95lbs per side xs 12, 120xs 12, 130xs 10, 130xs 9, 120xs 10, 120xs 11, 105 xs 12. Gains throughout this, both in strength and endurance
Medial delt cable raises: (one side at a time) 40lbs xs 12,12,12,12,12. Strength gains up ten lbs
Horizontal rear delt cable pulls: 30lbs (one side at a time) xs 12,12,12,12,12. Endurance gains here, two extra sets
Dumbbell shrugs: 50lb dumbbells xs 15,15,15,15,15. Two extra sets.
Glider 30 minutes, 105 strides per minute, heart rate 109, blood pressure 108/75
Didn't over-do it on anything today and still got an excellent workout and great pump at a nice smooth pace. Was at the gym for over two hours. Good to be back.
Breakfast: 4 eggs over grits with homemade salsa, Greek yogurt with grapes, banana oat bread (no added sugar)
Lunch: chicken and seafood gumbo with rice, Greek yogurt and grapes
Dinner: chicken and seafood gumbo with rice, Greek yogurt, banana oat bread (no added sugar)
Training: shoulders
Weight: 221.4 down a couple pounds but that's fine
Treadmill 15 minutes warmup, heart rate 93,
Front delt raises (machine): 40 lbs xs 12,12,12,
Medial delt raises (machine): 40 lbs xs 12,12,12
Reverse pec deck: 100lbs xs 12,12,12,12,12
Iso lateral hammer strength presses: 50lbs per side xs 12, 95lbs per side xs 12, 120xs 12, 130xs 10, 130xs 9, 120xs 10, 120xs 11, 105 xs 12. Gains throughout this, both in strength and endurance
Medial delt cable raises: (one side at a time) 40lbs xs 12,12,12,12,12. Strength gains up ten lbs
Horizontal rear delt cable pulls: 30lbs (one side at a time) xs 12,12,12,12,12. Endurance gains here, two extra sets
Dumbbell shrugs: 50lb dumbbells xs 15,15,15,15,15. Two extra sets.
Glider 30 minutes, 105 strides per minute, heart rate 109, blood pressure 108/75
Didn't over-do it on anything today and still got an excellent workout and great pump at a nice smooth pace. Was at the gym for over two hours. Good to be back.
I love the chicken marrow inside the bones. My favorite part of the chicken.
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