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@roadkingzdy looking awesome bro!
week 4 update: weekly weight check in 189.6
I have been offline for this past week but I have been able to keep consistent with my diet and workout program over the Thanksgiving week while working OT hours here in Texas. Cold weather is finally here so I plan on adding some brisk walks throughout the day.
I had to make "smart" decisions this past Thanksgiving week but to my surprise my appetite was curbed and my sweet cravings were drastically decreased. I'll attribute this to Reta and to an increase in my dietary discipline.
No negative side effects of current dosage. Libido is great (probably better than it has ever been). No nipple sensitivity or symptoms indicating high E2. I am getting a consistent 8hrs of rest everyday. No sleep sweats.
No increase in agitation or irritability. I have made it a point to my girlfriend to call me out on any bullshit if she sees changes in this area lol. Emotions are in check as of this check in.
Since my last update, I have decided to up my calories and protein intake.
Previous intake on training days: 2561 228P 244C 70F
Updated intake on training days: 3000 260P 260C 85F
I will be sourcing the increase of protein, carbs, and fats from adding an extra meal on training days.
Previous intake on non-training days: 2100 224P 104C 83F
Updated intake on training days: 2561 228P 244C 70F
I decided to make my previous training day intake to be my new non training day intake. If all goes well and I gain more muscle mass after two weeks, I will continue to increase my non-training day intake to the previous week's training day intake.
Pinning schedule remains the same. Supplements remain the same. I plan on purchasing some N2Guard in a couple of weeks to phase out my current cycle support and remain on N2Guard for the remainder of the cycle and PCT.
I have also implemented some rest pauses and drop sets in the following exercises; barbell press, cable side raise, preacher curls and dumbbell curl. It has made a world of difference in strength. Recovery is absolutely rebounding amazingly, soreness is hardly non-existent, but I know for sure that I am pushing myself to the max on every exercise.
Vascularity is feeling great with the pumps. Overall feeling of muscle fullness remains for hours even after my workout. Sometimes I get that full pump feeling just by doing some focused muscle group contractions/poses for 30min a day.
Suggestions are welcomed and appreciated!
I have been offline for this past week but I have been able to keep consistent with my diet and workout program over the Thanksgiving week while working OT hours here in Texas. Cold weather is finally here so I plan on adding some brisk walks throughout the day.
I had to make "smart" decisions this past Thanksgiving week but to my surprise my appetite was curbed and my sweet cravings were drastically decreased. I'll attribute this to Reta and to an increase in my dietary discipline.
No negative side effects of current dosage. Libido is great (probably better than it has ever been). No nipple sensitivity or symptoms indicating high E2. I am getting a consistent 8hrs of rest everyday. No sleep sweats.
No increase in agitation or irritability. I have made it a point to my girlfriend to call me out on any bullshit if she sees changes in this area lol. Emotions are in check as of this check in.
Since my last update, I have decided to up my calories and protein intake.
Previous intake on training days: 2561 228P 244C 70F
Updated intake on training days: 3000 260P 260C 85F
I will be sourcing the increase of protein, carbs, and fats from adding an extra meal on training days.
Previous intake on non-training days: 2100 224P 104C 83F
Updated intake on training days: 2561 228P 244C 70F
I decided to make my previous training day intake to be my new non training day intake. If all goes well and I gain more muscle mass after two weeks, I will continue to increase my non-training day intake to the previous week's training day intake.
Pinning schedule remains the same. Supplements remain the same. I plan on purchasing some N2Guard in a couple of weeks to phase out my current cycle support and remain on N2Guard for the remainder of the cycle and PCT.
I have also implemented some rest pauses and drop sets in the following exercises; barbell press, cable side raise, preacher curls and dumbbell curl. It has made a world of difference in strength. Recovery is absolutely rebounding amazingly, soreness is hardly non-existent, but I know for sure that I am pushing myself to the max on every exercise.
Vascularity is feeling great with the pumps. Overall feeling of muscle fullness remains for hours even after my workout. Sometimes I get that full pump feeling just by doing some focused muscle group contractions/poses for 30min a day.
Suggestions are welcomed and appreciated!
Attachments
Loookingg solidddd brother chest is full as a house and back is getting some proper width!
LevButlerov
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you're looking really good, thicker
@roadkingzdy well your macros not bad at allbut id like to see protein go up and carbs go up
can you add some more details on training? actual weights sets
@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
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@toddthelineman @Madmax46
Looking solid man, nice addition with the drop sets and very good your mrs can call you out - i know mine is the first to do so haha
Those new macros look good mate? Love the protein.
Sounds like you've got everything dialled in based on mood and sleep.
Looking really good in the photos too!
Finished up my week 4 with this week’s last workout. I will be resting over the weekend and will be starting week 5 on my Monday:
Here is my weight log for the past weeks.
Workout Phase 1: Weeks 1-4
Day 1: Chest and Abs
Bench Press: 3 sets x 10 reps (225lbs, 205lbs, 185lbs)
Incline One Arm Dumbbell Press: 3 sets x 10-12 reps (30lbs dumbells)
Hammer Strength Machine Chest Press: 3 sets x 12-15 reps (40lbs, 35lbs, 25lbs)
Cable Crossover: 3 sets x 12-15 reps (35lbs, 30lbs, 30lbs)
Hanging Knee Raise: 3 sets x 10-15 reps (body weight:190lbs)
Ab Wheel: 3 sets x 10-15 reps (body weight: 190lbs)
Weighted Sit Up: 3 sets x 10-15 reps (using 25lb plate)
Day #2: Back and Traps
Deadlift: 3 sets x 6 reps (315lbs)
Lat Pulldown: 3 sets x 10-12 reps (145lbs)
Dumbbell Chest Supported Row: 3 sets x 10-12 reps (35lb dumbells)
Reverse Grip Lat Pulldown: 3 sets x 12-15 reps (120lbs)
One Arm Seated Cable Row: 3 sets x 12-15 reps (50lbs)
Dumbbell Shrugs: 3 sets x 10-12 reps (75lbs)
Day #3: Shoulders and Arms
Overhead Barbell Press: 4 sets x 10 reps (135lbs)
Cable Side Raise: 3 sets x 12-15 reps (25lbs)
Rear Delt Machine Raise: 3 sets x 12-15 reps (60lbs)
Rope Triceps Pressdown: 4 sets x 12-15 reps (90lbs, 90lbs, 80lbs, 75lbs)
Dumbbell Alternating Curl: 4 sets x 12-15 reps (40lbs, 40lbs, 35lbs, 30lbs)
Lying EZ Bar Skull Crusher: 4 sets x 10-12 reps (80lbs x 4 sets )
Preacher Curl: 4 sets x 10-12 reps (65lbs x 4)
Day #4: Legs and Calves
Back Squat: 4 sets x 10 reps (225lbs x 4 )
Back Extension: 3 sets x 10-12 reps (body weight)
Leg Press: 4 sets x 12-15 reps (150lbs)
Lying Leg Curl: 3 sets x 12-15 reps (80lbs)
Standing Dumbbell Calf Raise: 3 sets x 10-12 reps (75lbs x 3)
Single Leg Seated Calf Raise: 3 sets x 12-15 reps (80lbs x 3)
Here is my weight log for the past weeks.
Workout Phase 1: Weeks 1-4
Day 1: Chest and Abs
Bench Press: 3 sets x 10 reps (225lbs, 205lbs, 185lbs)
Incline One Arm Dumbbell Press: 3 sets x 10-12 reps (30lbs dumbells)
Hammer Strength Machine Chest Press: 3 sets x 12-15 reps (40lbs, 35lbs, 25lbs)
Cable Crossover: 3 sets x 12-15 reps (35lbs, 30lbs, 30lbs)
Hanging Knee Raise: 3 sets x 10-15 reps (body weight:190lbs)
Ab Wheel: 3 sets x 10-15 reps (body weight: 190lbs)
Weighted Sit Up: 3 sets x 10-15 reps (using 25lb plate)
Day #2: Back and Traps
Deadlift: 3 sets x 6 reps (315lbs)
Lat Pulldown: 3 sets x 10-12 reps (145lbs)
Dumbbell Chest Supported Row: 3 sets x 10-12 reps (35lb dumbells)
Reverse Grip Lat Pulldown: 3 sets x 12-15 reps (120lbs)
One Arm Seated Cable Row: 3 sets x 12-15 reps (50lbs)
Dumbbell Shrugs: 3 sets x 10-12 reps (75lbs)
Day #3: Shoulders and Arms
Overhead Barbell Press: 4 sets x 10 reps (135lbs)
Cable Side Raise: 3 sets x 12-15 reps (25lbs)
Rear Delt Machine Raise: 3 sets x 12-15 reps (60lbs)
Rope Triceps Pressdown: 4 sets x 12-15 reps (90lbs, 90lbs, 80lbs, 75lbs)
Dumbbell Alternating Curl: 4 sets x 12-15 reps (40lbs, 40lbs, 35lbs, 30lbs)
Lying EZ Bar Skull Crusher: 4 sets x 10-12 reps (80lbs x 4 sets )
Preacher Curl: 4 sets x 10-12 reps (65lbs x 4)
Day #4: Legs and Calves
Back Squat: 4 sets x 10 reps (225lbs x 4 )
Back Extension: 3 sets x 10-12 reps (body weight)
Leg Press: 4 sets x 12-15 reps (150lbs)
Lying Leg Curl: 3 sets x 12-15 reps (80lbs)
Standing Dumbbell Calf Raise: 3 sets x 10-12 reps (75lbs x 3)
Single Leg Seated Calf Raise: 3 sets x 12-15 reps (80lbs x 3)
LevButlerov
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You built a hot base in phase 1!
@roadkingzdy 315lb deads and 225lb bench holding solid, so week 5 will move well but lets track food more.
@roadkingzdy Legs and calf training looks really good and so do the shoulders and arms. This is a really good setup. I got a lot of love for this.
Bros this one looking really nice. The legs and calves are on point also like the shoulders and arms. That the way to hit it. @roadkingzdy
this is an excellent workout. legs and calves are amazing @roadkingzdy and shoulders and arms are also a damn good training session
@roadkingzdy Nice job on this man. Different training exercises are looking really sweet. I like the lying leg curl for example.
Legs and calves are looking really nice and so are the shoulders and arms. These are good mixes of exercises. You keep things fun. @roadkingzdy
@roadkingzdy pushing some damn good numbers and climbing. Awesome work man keep killing it
@roadkingzdy Awesome work! Shifting big weight!
Workouts look super solid
I started week 5 of my cycle today with a solid 195lbs (fasted weight)!!!!!! Last monday I weighed in at 189lbs. Is it typical to add on muscle mass this quick on this kind of cycle??????!!!!
Today's workout split was BACK and TRAPS, which are probably my favorite muscle groups to workout.
I time my workouts to be about 1hr long. I include rest pauses with every rep and rest no more than 2.5 minutes in between sets. This has kept
me pumped and energized to finish out my workout while pushing to failure. Most importantly I make sure to integrate the MIND MUSCLE CONNECTION with every rep.
As for the changes in my diet. I am adding one more meal to my current daily meal plan. Since I am not increasing anything drastically one meal should be enough to up my calories/macs/micros to where I want to be for this week.
So ill be adding 1 cup of jasmine rice: 200 calories, 40g carbs, 4g protein, 1g fat
8 oz chicken tender/s (grilled and peppered): 250 calories, 0g carbs, 40g protein, 4g fat
1 cup mixed vegetables (corn, peas, carrots, green beans): 80 calories, 18g carbs, 4g protein, 0g fat.
I already drink 1 protein shake (Revolution Nutrition) post workout. I'm thinking about adding one as my day's last meal at 7pm (before my daily overnight 12-14hr intermittent fasting routine) just to get my numbers up what do yall think??
Today's workout split was BACK and TRAPS, which are probably my favorite muscle groups to workout.
I time my workouts to be about 1hr long. I include rest pauses with every rep and rest no more than 2.5 minutes in between sets. This has kept
me pumped and energized to finish out my workout while pushing to failure. Most importantly I make sure to integrate the MIND MUSCLE CONNECTION with every rep.
As for the changes in my diet. I am adding one more meal to my current daily meal plan. Since I am not increasing anything drastically one meal should be enough to up my calories/macs/micros to where I want to be for this week.
So ill be adding 1 cup of jasmine rice: 200 calories, 40g carbs, 4g protein, 1g fat
8 oz chicken tender/s (grilled and peppered): 250 calories, 0g carbs, 40g protein, 4g fat
1 cup mixed vegetables (corn, peas, carrots, green beans): 80 calories, 18g carbs, 4g protein, 0g fat.
I already drink 1 protein shake (Revolution Nutrition) post workout. I'm thinking about adding one as my day's last meal at 7pm (before my daily overnight 12-14hr intermittent fasting routine) just to get my numbers up what do yall think??
LevButlerov
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not that much muscle so fast but glycogen and water retention is fast
@roadkingzdy i'd like to see more training volume can you share?
and food you need more fats WAY more fats in diet
@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
It will never be fat, just temp glycogen and water, but to mirror lev, you need more fats
Kool, what kind of fats should I be adding? From what kind of food source/s!????not that much muscle so fast but glycogen and water retention is fast
i'd like to see more training volume can you share?
and food you need more fats WAY more fats in diet
@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
Or you could just up the calories post workout. Add some macadamia nut oil to your rice see if you like that, amazing fats to get in, then put some protein down at 7pm.
Back is probably my fave overall too (love deadlifts)
