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Approved Log Vacation Cutting Cycle Log - Anavar, Testosterone, Primobolan
- Thread starter man05
- Start date
Here is Sundays rest day meals. I did eat a handful of green pea snap puff things, low sodium, pretty low calorie while I watched a football game. 3/4 gallon of water consumed.
Saturday night after my last meal, I just got super hungry and made those chicken pieces. Whenever I work my legs hard I tend to get very hungry, chest and back never make me that way, not yet anyway. I will post again later today with all my meals and my Push workout results.
Have a good one
Mark
12/3/2023 | Protein | 50 | 60 | 50 | 70 | 45 | 70 | 50 | 395 | |
| Fat | 15 | 4 | 15 | 15 | 9 | 15 | 15 | 88 | ||
| Carbs | 55 | 2 | 0 | 10 | 10 | 0 | 10 | 87 | ||
| 6 scrambled eggs with crumbled turkey bacon chives and pinch of cheese over two slice of bread. | Choclolate whey isolate shake with water. | 6 scrambled eggs with crumbled turkey bacon chives and pinch of cheese. | Isolate Whey and egg white shake. | Oikos triple zero yogurt | Lean ribeye fat mostly trimmed with dry rub. | whey and egg shake shake |
Saturday night after my last meal, I just got super hungry and made those chicken pieces. Whenever I work my legs hard I tend to get very hungry, chest and back never make me that way, not yet anyway. I will post again later today with all my meals and my Push workout results.
Have a good one
Mark
Nice detailed updates on the log..........
Nice to see you getting all those eggs in. Best single food in my opinion.
Todays push set went well, my Primo in the quad did not go well, major PIP, ouch! Note to self stick to glutes with Primo.
Todays macros:
Weights: lots of fun here today, the heavy flat DB bench kept me honest.
My rear deltoids are destroyed, they actually hurt. The movement I did totally isolates them and the Face pulls sealed the deal. I have been reading about how the pros work their delts using a 15 second holding pause after the first set then finishing the set, this is brutally hard but seems effective.
No cravings for more food today.
I will post tomorrows updated Pull workout tomorrow, hope you all have a great night.
Thank you for the help
Mark
Todays macros:
12/4/2023 | Protein | 75 | 40 | 70 | 70 | 60 | 70 | 385 | ||
| Fat | 10 | 9 | 5 | 14 | 10 | 8 | 56 | |||
| Carbs | 25 | 58 | 4 | 16 | 10 | 6 | 119 | |||
| Egg white, Whey protein, almond milk and frozen banana shake | Whey isolate mixed with .25C rice cereal warmed up with almond milk and water as a pre workout meal with one slice of wheat toast with peanut butter, lots of water. | Recovery: Isolate Whey and egg white shake. | Ground turkey, low sodium natural taco seasoning and half cup of sweet potato mixed in., one tsp of reduced fat sour cream. 15 gram yogurt cup | Grilled flank steak with a scoop of squash casserole( egg, bread crumbs parmesan cheese) | Egg white and Whey shake |
Weights: lots of fun here today, the heavy flat DB bench kept me honest.
12/4/2023 | Flat BB bench | 3x20 | 205lbs | 185(20), 205(14),185(6), 190(12), 185(8) | |||
| Incline DB bench | 3x20 | 140lbs (70each) | |||||
| Flat DB bench | 3x20 | 170lbs (85each) | Very tough used DB hangers. | ||||
| Incline BB bench | 3x25 | 145lbs | swiss bar close cambered grip. | ||||
| Upright DB raise - supinated | 3x25 | 15lbs each | Very weak on these after the heavy chest work. | ||||
| Dips | 3x20 | Very easy, will hang 45lbs on myself next time | |||||
| Burnout press | 1x50 | 135lbs | Yeah, I could barely do these, totally destroyed chest. | ||||
| Standing side deltoid raise w/ 15sec pause after rep 1 | 3x20 | 15lbs each | started 10lbs to warm up | ||||
| Rear deltoid supinated raises | 3x20 | 20lbs each | Rear delts on fire. | ||||
| Face Pull | 3x20 | 20lbs each | Fatigued here | ||||
| Front deltoid raises standing | 3x20 | 15lbs each | |||||
| One arm dumbbell press | 3x20 | 25lbs each | Hitting core and finish shoulder. | ||||
| Hanging Knee raises sets of 30 | 3x30 | In between last set. |
My rear deltoids are destroyed, they actually hurt. The movement I did totally isolates them and the Face pulls sealed the deal. I have been reading about how the pros work their delts using a 15 second holding pause after the first set then finishing the set, this is brutally hard but seems effective.
No cravings for more food today.
I will post tomorrows updated Pull workout tomorrow, hope you all have a great night.
Thank you for the help
Mark
@man05 be careful when it hurts go slow first
Good solid workout
Some good workouts brother
Great work you are putting in, keep crushing it 
nice work bro
I want to see you push the weights a little further maybe next week
APPROVED LOG
nice update here
Weight increase or more sets?
Got through todays pull session which was tough, my leg is killing me from that PIP. Should I be using heat pack or cold at this point, its swollen down to the knee some, I will go for a long slow walk tonight to loosen up more.
Weights were good, some changes using the incline bench elevated for curls, cant lift as much that way but its a definite focus on the head of the muscle which I like. Meals were just kinda okay today, gotta love ground turkey and taco seasoning.
Meals:
Weights: with some changes made to this Pull routine as it was getting a little stale.
Tomorrow is Legs, I plan to make a few changes with squats, hoping my leg is better I'm sure it will be.
Will post results tomorrow, thanks for all the input and feedback.
Mark
Weights were good, some changes using the incline bench elevated for curls, cant lift as much that way but its a definite focus on the head of the muscle which I like. Meals were just kinda okay today, gotta love ground turkey and taco seasoning.
Meals:
12/5/2023 | Protein | 75 | 50 | 70 | 70 | 60 | 65 | 390 | ||
| Fat | 10 | 9 | 5 | 14 | 12 | 10 | 60 | |||
| Carbs | 25 | 36 | 4 | 16 | 16 | 4 | 101 | |||
| Egg white, Whey protein, almond milk and frozen banana shake | Whey isolate mixed with .25C rice cereal warmed up with almond milk and water as a pre workout meal , lots of water. | Recovery: Isolate Whey and egg white shake. | Ground turkey, low sodium natural taco seasoning and half cup of sweet potato mixed in., one tsp of reduced fat sour cream. 15 gram yogurt cup | Oikos pro yogurt with almonds and some dried fruit pieces. | Bowl of ground turkey with a little cheese and hot sauce. |
Weights: with some changes made to this Pull routine as it was getting a little stale.
| Chest Supported row | 3x20 | 130lbs | |
| Bent Over row | 3x20 | 135lbs | Leg hurt, prevented me from lifting in this position. |
| Single arm DB rows | 3x20 | 70lbs | |
| DB pullover | 3x20 | 70lbs | |
| Farmers Walk walking | 2 minutes | 106lbs (53lb KB x 2) | |
| Shrugs | 3x25 | 225lbs | |
| Standing DB Upright row | 3x20 | 30lbs each | |
| V-Taper row | 3x20 | 40lbs each | |
| Dumbbell Rows - high rep off bench | 1x50 | 65lbs | |
| Tricep Kickbacks | 3x25 | 30lbs each | |
| Hammer curl on incline bench | 3x20 | 30lbs | |
| Skull crushers | 3x20 | 25lbs | |
| Single arm DB preacher curl on inline bench | 3x20 | 25lbs each | |
| Reverse grip straight bar | 3x25 | 45lbs | |
| Forearm Curls | 3x25 | 25lbs(1), 30lbs(2) | |
| DB Curls – Standing | 2x50 | 20lb each |
Tomorrow is Legs, I plan to make a few changes with squats, hoping my leg is better I'm sure it will be.
Will post results tomorrow, thanks for all the input and feedback.
Mark
Take the flank steak, let it rest at room temp 30-40 minutes each side in 2-3Tbsp coconut aminos, then throw on the grill medium heat (350-400) or so for 5 minutes side one and 5 minutes side 2, about Medium or so, its really good.
Sticking with glutes, can deltoids handle 1.5-2ml easily?
@man05 powerful training day DO IT
I like primobolan from @domestic-supply.com always high quality. Glutes you can do 3ml but better inject delts and arms.
Delts 2ml is fine, up to.
Arms like biceps 1ml max
Domestic supply gears are always good...........
Legs went okay, left leg is a bit swollen down near knee, not hot like a fever but a little warm. I called Doc and they said it sounds like the injection leaked sub dermally which can cause swelling, seems to be getting better.
Here are todays weights:
Macros:
Front Squats worked me a little differently, should be able to move more weights once I get stronger on form. Overall my legs feel pretty tired, and my calves for some reason are super sore. Tomorrow is chest and I shall post that once I have my log updated.
Have a great night guys
Mark
Here are todays weights:
12/6/2023 | Front squats with wedge shoes - excellent form | 3x20 | 95lbs | new movement for me | Need to adjust spotter arms a tad lower to squat into the movement. |
| Back Squats | 4x25 | 250lbs | |||
| Sumo Squat BB | 3x20 | 225lbs | |||
| Single leg RDL using rack roller | 3x20 | 53lb KB | |||
| Standing RDL bent over with 35lb KB | 3x15 | 26lb kb | |||
| Glute bridge raise with 35lb plate in my lap | 3x25 | 135lbs using barbell | |||
| Calf raise (straight, pro, sup) | 3x25 | 205lbs | |||
| Burnout Squats | 1x50 | 135lbs |
Macros:
12/6/2023 | Protein | 75 | 50 | 70 | 70 | 42 | 70 | 15 | 392 | |
| Fat | 10 | 9 | 5 | 14 | 13 | 5 | 4 | 60 | ||
| Carbs | 4 | 48 | 4 | 32 | 20 | 12 | 6 | 126 | ||
| Egg white, Whey protein, almond milk | Whey isolate shake, toast and peanut butter, Bowl of rice cereal. | Recovery: Isolate Whey and egg white shake. | Ground turkey, wrapped in 2 tortillas, cheese and hot sauce. | Myoplex with water, half bag of harvest snaps. | Grilled chicken breast and BBQ sauce. | Single serving of oikos yogurt. |
Front Squats worked me a little differently, should be able to move more weights once I get stronger on form. Overall my legs feel pretty tired, and my calves for some reason are super sore. Tomorrow is chest and I shall post that once I have my log updated.
Have a great night guys
Mark
Alternate heat/cold in the pip
Our approved sources are the real deal1!
Always good to add fiber to the diet!
Pretty good chest workout today, light strain on right anterior delt, reduced weights for shoulders, will be fine Monday for next set.
Left leg swelling is better, getting much better. Asked a friend whose a nurse Practioner and he said I removed needle to soon and the testosterone caused the swelling not the Primo because of the androgenic composition??? I just said Okay and he said keep the needle all the way in or use a 1.5" for vastus lateralis and dont let leg be level with him or else it causes involuntary contractions, lesson learned here. As to Primo I am getting vascular as hell when I lift, and my pump is more stable. I do not look bloated or swollen just pretty cool right now.
Meals were kind of dull today but enough to satisfy my, cravings gone, N2 Slin is a good product, you don't get wired on it either.
Weights:
During bench I just started pushing really hard and I could suddenly feel strength come back to me, it was really awesome but really hard to explain as well, I just felt like a surge when I was benching flat bar today and same when I was pressing the 85lb dumbbells', I think I want to hang the 95's on Monday and press 3 sets of 20 on those.
Left leg swelling is better, getting much better. Asked a friend whose a nurse Practioner and he said I removed needle to soon and the testosterone caused the swelling not the Primo because of the androgenic composition??? I just said Okay and he said keep the needle all the way in or use a 1.5" for vastus lateralis and dont let leg be level with him or else it causes involuntary contractions, lesson learned here. As to Primo I am getting vascular as hell when I lift, and my pump is more stable. I do not look bloated or swollen just pretty cool right now.
Meals were kind of dull today but enough to satisfy my, cravings gone, N2 Slin is a good product, you don't get wired on it either.
12/7/2023 | Protein | 75 | 25 | 75 | 60 | 75 | 60 | 42 | 412 | |
| Fat | 12 | 2 | 4 | 6 | 4 | 6 | 13 | 47 | ||
| Carbs | 26 | 36 | 4 | 30 | 4 | 30 | 20 | 150 | ||
| Egg white, Whey protein, almond milk , slice of toast and peanut butter | Whey shake and bowl of rice cereal pre workout. Also tried Ghost pre workout, not bad, no jitters. | Egg white, Whey protein, almond milk | Grilled chicken breast wrapped in tortilla with 1 Tbsp of cheese. | Egg white, Whey protein, almond milk | Grilled chicken breast wrapped in tortilla with 1 Tbsp of cheese, hotsauce. | Myoplex with water before bed. |
Weights:
During bench I just started pushing really hard and I could suddenly feel strength come back to me, it was really awesome but really hard to explain as well, I just felt like a surge when I was benching flat bar today and same when I was pressing the 85lb dumbbells', I think I want to hang the 95's on Monday and press 3 sets of 20 on those.
12/7/2023 | Flat BB bench | 3x20 | 205lbs | swiss bar wide grip. |
| Incline DB bench | 3x20 | 140lbs (70each) | ||
| Flat DB bench | 3x20 | 170lbs (85each) | ||
| Incline BB bench | 3x20 | 150lbs | swiss bar | |
| Upright DB raise - supinated | 3x25 | 15lbs each | ||
| Dips | 3x20 | '+ 45lb plate | I actually pushed 2 sets of 35, should I add more weight here? | |
| Burnout press | 1x50 | 135lbs | I got all 50 done non stop but was pretty worked, killer pump achieved. | |
| Standing side deltoid raise w/ 15sec pause after rep 1 | 3x20 | 10lbs each | ||
| Rear deltoid supinated raises | 3x20 | 25lbs each | ||
| Face Pull | 3x20 | 20lbs each | ||
| Front deltoid raises standing | 3x20 | 15lbs each | ||
| One arm dumbbell press | 3x20 | 15lbs each | pretty gassed at this point. | |
| Leg raises | 4x25 | in between sets | ||
| Standing KB lean overs | 4x25 | 53lb kb | ||
| Upright leaning bends with KB | 4x20 | 13lb kb |
Been taking pre and probiotic with some psyllium husk at night.
Pretty good chest workout today, light strain on right anterior delt, reduced weights for shoulders, will be fine Monday for next set.
Left leg swelling is better, getting much better. Asked a friend whose a nurse Practioner and he said I removed needle to soon and the testosterone caused the swelling not the Primo because of the androgenic composition??? I just said Okay and he said keep the needle all the way in or use a 1.5" for vastus lateralis and dont let leg be level with him or else it causes involuntary contractions, lesson learned here. As to Primo I am getting vascular as hell when I lift, and my pump is more stable. I do not look bloated or swollen just pretty cool right now.
Meals were kind of dull today but enough to satisfy my, cravings gone, N2 Slin is a good product, you don't get wired on it either.
Weights:
During bench I just started pushing really hard and I could suddenly feel strength come back to me, it was really awesome but really hard to explain as well, I just felt like a surge when I was benching flat bar today and same when I was pressing the 85lb dumbbells', I think I want to hang the 95's on Monday and press 3 sets of 20 on those.
Tomorrow is a pull session, should be a good session, will post results once I'm completed.
Have a great night guys, thank you for all your valuable input
Mark
Left leg swelling is better, getting much better. Asked a friend whose a nurse Practioner and he said I removed needle to soon and the testosterone caused the swelling not the Primo because of the androgenic composition??? I just said Okay and he said keep the needle all the way in or use a 1.5" for vastus lateralis and dont let leg be level with him or else it causes involuntary contractions, lesson learned here. As to Primo I am getting vascular as hell when I lift, and my pump is more stable. I do not look bloated or swollen just pretty cool right now.
Meals were kind of dull today but enough to satisfy my, cravings gone, N2 Slin is a good product, you don't get wired on it either.
12/7/2023 | Protein | 75 | 25 | 75 | 60 | 75 | 60 | 42 | 412 | |
| Fat | 12 | 2 | 4 | 6 | 4 | 6 | 13 | 47 | ||
| Carbs | 26 | 36 | 4 | 30 | 4 | 30 | 20 | 150 | ||
| Egg white, Whey protein, almond milk , slice of toast and peanut butter | Whey shake and bowl of rice cereal pre workout. Also tried Ghost pre workout, not bad, no jitters. | Egg white, Whey protein, almond milk | Grilled chicken breast wrapped in tortilla with 1 Tbsp of cheese. | Egg white, Whey protein, almond milk | Grilled chicken breast wrapped in tortilla with 1 Tbsp of cheese, hotsauce. | Myoplex with water before bed. |
Weights:
During bench I just started pushing really hard and I could suddenly feel strength come back to me, it was really awesome but really hard to explain as well, I just felt like a surge when I was benching flat bar today and same when I was pressing the 85lb dumbbells', I think I want to hang the 95's on Monday and press 3 sets of 20 on those.
12/7/2023 | Flat BB bench | 3x20 | 205lbs | swiss bar wide grip. |
| Incline DB bench | 3x20 | 140lbs (70each) | ||
| Flat DB bench | 3x20 | 170lbs (85each) | ||
| Incline BB bench | 3x20 | 150lbs | swiss bar | |
| Upright DB raise - supinated | 3x25 | 15lbs each | ||
| Dips | 3x20 | '+ 45lb plate | I actually pushed 2 sets of 35, should I add more weight here? | |
| Burnout press | 1x50 | 135lbs | I got all 50 done non stop but was pretty worked, killer pump achieved. | |
| Standing side deltoid raise w/ 15sec pause after rep 1 | 3x20 | 10lbs each | ||
| Rear deltoid supinated raises | 3x20 | 25lbs each | ||
| Face Pull | 3x20 | 20lbs each | ||
| Front deltoid raises standing | 3x20 | 15lbs each | ||
| One arm dumbbell press | 3x20 | 15lbs each | pretty gassed at this point. | |
| Leg raises | 4x25 | in between sets | ||
| Standing KB lean overs | 4x25 | 53lb kb | ||
| Upright leaning bends with KB | 4x20 | 13lb kb |
Tomorrow is a pull session, should be a good session, will post results once I'm completed.
Have a great night guys, thank you for all your valuable input
Mark
@man05 this is good you push it UP
You do get a sense of when you're ready to kick it up a notch
APPROVED LOG
Maybe post the picture of your probiotic
It helps some but I am also taking Need TO build Muscle N Slim X as well.
here is the probiotic as well as my probiotic.
For psyllium I mix 1Tbsp plain with 1 tsp Metamucil for flavor and I slam 8oz of water with it.
Attachments
Todays pull went well, focused on smooth sets and reps, felt pretty good. I am looking forward to tomorrows legs session later in the day.
Here are my meals for the day.
Weights are about the same, I tweaked the bicep exercises as I felt the Preacher movement may exacerbate deltoid strain which is already feeling better.
Thats about it for today.
@Vadim Fedorov Can you elaborate a little bit about what to adjust this coming week, I am all ears and very open.
I have a Gym membership for 2 weeks in Kihei so I have no excuses , looking forward to just crushing it now and during vacation.
Thank you all for your expertise and experience, have a great night.
Mark
Mark
Here are my meals for the day.
12/7/2023 | Protein | 75 | 25 | 42 | 56 | 54 | 70 | 70 | 392 | |
| Fat | 12 | 2 | 1.5 | 15 | 8 | 4 | 2 | 45 | ||
| Carbs | 26 | 30 | 7 | 0 | 44 | 10 | 4 | 121 | ||
| Egg white, Whey protein, almond milk , slice of toast and peanut butter | Whey shake and bowl of rice cereal pre workout. Also tried Ghost pre workout, not bad, no jitters. | Myoplex with water before bed. | 6 whole scrambled eggs with turkey sausage links | 6oz Grilled chicken breast wrapped with pinch of cheese and wheat tortilla and hot sauce | Grilled chicken sliced with bbq sauce and vinegar | Egg whites and whey shake before bed. |
Weights are about the same, I tweaked the bicep exercises as I felt the Preacher movement may exacerbate deltoid strain which is already feeling better.
12/8/2023 | Chest Supported row | 3x20 | 130lbs | Very smooth movement with contraction. | |
| Single arm DB rows | 3x20 | 70lbs | Good form here, I will go back to 85's next week. | ||
| DB pullover | 3x20 | 50lbs | reduced weight as to no agitate right anterior delt | ||
| Farmers Walk walking | 2 minutes | 106lbs (53lb KB x 2) | Did for about 3 minutes, grip was cramping, great warmup for shrugs | ||
| Shrugs | 3x25 | 225lbs | |||
| Standing DB Upright row | 3x20 | 30lbs each | |||
| V-Taper row | 3x20 | 40lbs each | |||
| Dumbbell Rows - high rep off bench | 1x50 | 65lbs | |||
| Tricep Kickbacks | 3x25 | 30lbs each | |||
| Hammer curl sideways | 3x20 | 35lbs | |||
| Skull crushers | 3x20 | 25lbs | Will bump to 30lbs next week. | ||
| Seated hammer curls | 3x20 | 30lbs each | |||
| Reverse grip straight bar | 3x25 | 45lbs | |||
| Forearm Curls | 3x25 | 25lbs(1), 30lbs(2) | |||
| DB Curls – Standing | 2x50 | 20lb each |
Thats about it for today.
@Vadim Fedorov Can you elaborate a little bit about what to adjust this coming week, I am all ears and very open.
I have a Gym membership for 2 weeks in Kihei so I have no excuses , looking forward to just crushing it now and during vacation.
Thank you all for your expertise and experience, have a great night.
Mark
Mark
I would agree with you, I think it was more of a suggestion to ensure I went deep enough. I have 1" mostly and some 1.5" for deep glutes but I'm starting to think I prefer a 22/23 gauge 1" to get in and inject more volume quicker than the 25 gauge which seems to take forever to inject. My Thursday Primo shot is not even sore, I used 200mg/ml test instead of higher concentrate and I think the balance between the two has helped the pip. I will order some more 200mg from Domestic Supply to get me through my primo cycle.
Increase volume or weight? how much about .07 increase?
@man05 add walnuts to that, cashews not a great nut
you need a higher Omega 3 : 6 ratio
he means a few higher volume sets for fat loss
yea 22 always quicker than 25 on the pins, try 23 to start off
Hit the store bought 3lbs walnuts, cashews are all gone and I won’t get anymore.
I will add in 2x50 sets one exercise for each main muscle group, I’m taking it for shoulder press I could do lighter weights or a slightly reduced weight for any of the high rep sets. Just to verify we a re talking like 2x50 thrown in, like what I’ve been doing for finishing chest, I do between 1-2x50 depending on how tired I am.
Great feedback @ALCATRAZ, thank you!!!
A strained delt is rough hard to do alot of movements when that is hurting, overall u are doing great and come a long way
Hitting legs today and allowing peds to heal that tweaked deltoid. I did it changing movements Tuesday with bicep curl, I k ew I had to much shoulder in it. Never again, buying a Surplus Strenghth cable setup!A strained delt is rough hard to do alot of movements when that is hurting, overall u are doing great and come a long way
let us see when it comes in
Good leg day today, left leg loos normal, lesson learned on bad jabs, haha.
As to Primo I can feel and see a difference, its not like Deca but it sort of feels like Deca in terms of fullness but I can see some details I couldn't see before on the nandrolone. I am definitely going to be a Primo fanboy. Anavar at 50mg is really nice, leaning out abdominally, not sure Ill get full separation but hey that's a goal for next time, you learn as you go and improve each time.
Weights just feel incredibly smooth, I threw in High reps on my calves and 2x50 to finish squats at 135lbs, felt incredible.
Here are my meals:
Weights: Do you guys have suggestions on how I can get my elbows higher up so that my form is more upright with the front squat?
Tomorrow is my rest day so I'm going to just go for a walk , drink water, eat some VAR and N2guard and Nslin and eat some chicken I think, sounds like a great plan.
I hope you guys have a great weekend and great sessions or great off days.
Chat with y'all Monday
Mark
As to Primo I can feel and see a difference, its not like Deca but it sort of feels like Deca in terms of fullness but I can see some details I couldn't see before on the nandrolone. I am definitely going to be a Primo fanboy. Anavar at 50mg is really nice, leaning out abdominally, not sure Ill get full separation but hey that's a goal for next time, you learn as you go and improve each time.
Weights just feel incredibly smooth, I threw in High reps on my calves and 2x50 to finish squats at 135lbs, felt incredible.
Here are my meals:
12/9/2023 | Protein | 75 | 42 | 70 | 75 | 40 | 45 | 52 | 399 | |
| Fat | 12 | 1.5 | 14 | 10 | 12 | 9 | 1.5 | 60 | ||
| Carbs | 26 | 7 | 16 | 4 | 18 | 12 | 18 | 101 | ||
| Egg white, Whey protein, almond milk , slice of toast and peanut butter | Myoplex with water | Ground turkey, low sodium natural taco seasoning and half cup of sweet potato mixed in., one tsp of reduced fat sour cream. 15 gram yogurt cup | Egg white, Whey protein, almond milk | Chicken enchiladas, with most of corn tortilla fed to dog not to me. | Oikos Triple Zero yogurt | Myoplex mixed with non fat milk and almond milk |
Weights: Do you guys have suggestions on how I can get my elbows higher up so that my form is more upright with the front squat?
12/9/2023 | Front squats with wedge shoes - excellent form | 3x20 | 95lbs | Thesea re a little tough to get my elbows up in good form. |
| Back Squats | 4x25 | 250lbs | ||
| Sumo Squat BB | 3x30 | 225lbs | will upp to sets of 50 Wednesday. | |
| Single leg RDL using rack roller | 3x20 | 53lb KB | ||
| Standing RDL bent over with 35lb KB | 3x15 | 26lb kb | ||
| Glute bridge raise with 35lb plate in my lap | 3x25 | 135lbs using barbell | ||
| Calf raise wuth barbell | 3x50 | 185lbs | ||
| Burnout Squats | 2x50 | 135lbs |
Tomorrow is my rest day so I'm going to just go for a walk , drink water, eat some VAR and N2guard and Nslin and eat some chicken I think, sounds like a great plan.
I hope you guys have a great weekend and great sessions or great off days.
Chat with y'all Monday
Mark
Its on order, should have in January, got the high and the low option so now I can do cable biceps/ triceps/ ab crunches and totally destroy my lats with cable pull downs, I am going to have wings!!!
@man05 tomorrow rest more but today was a good training day
you keep this going STRONG and PUMP hard never give up
Put a pic of the front squats now and I'll offer up a suggestion
great job get some pictures up on your squats
APPROVED LOG
Nice seeing it working for u
Very nice!
Sorry for the delay, here are some snaps before my chest session showing how low my elbows are. Profile to show how erect I am trying to maintain.
Attachments
Vadim I think knows my physiological response to primo, today I felt crazy doing sets of 50’s I just pushed my ass off, everything had 50 on it just about.
Primo is nice, vascularity is off the charts, my pump is hard , I mean really firm and I’m able to push through higher volume / reps it seems.
Definitely will use again and only from DomesticSupply.
I would say that Anavar is very nice with Primobolan and a small dose of testosterone.
I am very happy with the help they provide me as I grind my butt off to achieve. This is my first complete cycle with a bulk and a cut cycle, the cute cycle is most challenging but I am really enjoying pushing the higher reps now, it’s as if I had to switch gears.
The support of you guys on this forum is phenomenal in helping me develop and grow.
So todays workout is called the Vadim death blow, I thoroughly enjoyed pushing myself hard today with high reps, maybe too many high reps?
Should I do one day High reps and one day lower reps on the 2 day split I am on? My deltoids are getting separations, totally insane.
I had a small glass of pre workout that had some pananx ginseng, I know that helped but I feel like I am able to just grind the hell out a sets now, its really amazing, its fun and when It hurts I drive for 10 more reps ( good pain, not bad pain)
Here are the weights:
Meals for the day:
Tomorrow is a pull set, I will slightly reduce weights to hit some high rep sets specifically on Biceps and triceps. I can hit 50 reps no problem, just need to drop tri extension form 30lbs to 35lbs, is that cool? And I can do 30lb side hammer's no problem, and then do 25lb standing curls, I will crush 50 reps of 3 sets. On lats I can pull 70lbs 150 times no problem. Pullover I will need to drop to 65lbs to hit 50 reps on that.
Please let me know how this is looking and or sounding and I will make any an d all adjustments.
Thank you , each and every one of you.
Mark
Should I do one day High reps and one day lower reps on the 2 day split I am on? My deltoids are getting separations, totally insane.
I had a small glass of pre workout that had some pananx ginseng, I know that helped but I feel like I am able to just grind the hell out a sets now, its really amazing, its fun and when It hurts I drive for 10 more reps ( good pain, not bad pain)
Here are the weights:
12/11/2023 | Flat BB bench | 3x20/ 3x50 | 205lbs/ 135lbs sets of 50 3x) |
| Incline DB bench | 3x50 | 70lbs (35lbs each) | |
| Flat DB bench | 3x50 | 130lbs(65each) | |
| Incline BB bench | 3x50 | 135lbs | |
| Upright DB raise - supinated | 3x50 | 10lbs each | |
| Dips | 3x50 | '+ 25lb plate | |
| Burnout press | 1x50 | 135lbs | |
| Standing side deltoid raise w/ 15sec pause after rep 1 | 3x50 | 10lbs each | |
| Rear deltoid supinated raises | 3x50 | 25lbs each | |
| Face Pull | 3x20 | 20lbs each | |
| Front deltoid raises standing | 3x50 | 10lbs each | |
| One arm dumbbell press | 3x50 | 15lbs each | |
| Leg raises | 4x25 | in between sets | |
| Standing KB lean overs | 4x25 | 53lb kb | |
| Upright leaning bends with KB | 4x20 | 13lb kb |
Meals for the day:
12/11/2023 | Protein | 48 | 80 | 25 | 90 | 75 | 70 | 30 | 418 | |
| Fat | 18 | 10 | 5 | 10 | 4 | 2 | 6 | 55 | ||
| Carbs | 30 | 16 | 38 | 18 | 8 | 14 | 9 | 133 | ||
| 2 grilled chicken egg white sandwhiches on the go, partial bun on second sandwhich | Egg white an choclate Vegan shake protein | Vegan protein smoothie with bowl of rice cereal and almond milk- Preworkout drink 30 minutes after. | Egg white and whey shake. With half cup ground turkey and 1/4 cup of rice with some black beans, hot sauce and a pinch of cheddar cheese. | Egg white shake with scoop of whey | 8oz Grilled Chicken, 1/4 cup of white rice | Yogurt Oikos pro brand |
Tomorrow is a pull set, I will slightly reduce weights to hit some high rep sets specifically on Biceps and triceps. I can hit 50 reps no problem, just need to drop tri extension form 30lbs to 35lbs, is that cool? And I can do 30lb side hammer's no problem, and then do 25lb standing curls, I will crush 50 reps of 3 sets. On lats I can pull 70lbs 150 times no problem. Pullover I will need to drop to 65lbs to hit 50 reps on that.
Please let me know how this is looking and or sounding and I will make any an d all adjustments.
Thank you , each and every one of you.
Mark
@man05 its looking good but you do need to drop weight and hit 50 reps lets see it
Bizarre naming a workout
Chicken, rice, fish, etc?
Does peanut butter and toast count for breakfast?
I’m on it
I agree, maybe I was to wired post workout, more for humor really.
Just enough weight drop so I can hit 50 reps , correct?
Log game strong buddy....good going.............
How’s this breakfast starter, 7 whole eggs, Canadian bacon and some green onions mixed in. I will follow up with rice cereal before I lift, should I just drink milk for 20-30 grams of protein?
I’ll eat chicken and rice in small amount with vegetables. Yogurt still okay, not sure I can eat that much chicken to hit 400 grams per day but I’ll give it a go. Is a single shake post workout of egg whites okay?
Attachments
peanut butter = processed food... even if it is minimally processed with no additional ingredients added its still processed into butter right? raw nuts = not processed food
bread= processed food. there are less processed bread options but they are still processed.
yogurt is still processed.. you can't go in nature and find yogurt laying around. it has to be processed into yogurt.. if you insist on yogurt it can be okay, depends what is in it. a lot of those yogurts they take out fat and add sugar in which makes them a complete joke and no better then eating a candy bar. with yogurt you want raw high fat yogurt options. you want to get it as natural as possible. i don't mess with dairy man at all but if you insist on dairy go raw and high fat only
eggs are great, as long as they are pastured and free range. and make sure you cook them properly, never overcook eggs and if you need to cook them in oil to prevent sticking use raw coconut oil
Got it, like you said whole foods.
chicken brown rice broccoli stick to the basics you won't go wrong
APPROVED LOG
I always recommend whole eggs. Amazing complete protein with good fats.
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