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I am cutting atm. Down from 118kg to currently 104ish. Started with @livewell labs and @Livewell rep at around 108kg. Has alpha not joined yet?
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Approved Log Fat Loss and Recovery Journey
- Thread starter Wookie1
- Start date
-
- Tags
- @alphalabs @livewelllabs
you can see his username bro he aint here @Wookie1
Livewell rep
New member
Date: 8th July
Fasted Body Weight: 104.3kg - down 0.5kg
BP - No measurements taken today
Yesterday Calories
2,399
165 C, 273 P, 61 F
7,410 steps
PED'S / Supps
Test C 60mg (0.3mL)
Mast P 60mg (0.6mL)
- Both last night after returning from a holiday
BPC-157 500mcg AM/PM (10 units)
TB-500 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
HGH 4IU AM fasted
Clen 40mcg AM fasted
1mL L-Carnitine (450mg/mL) PM before training
Daily supplements:
Baby aspirin, P5P with Magnessium, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2 psyiullim husk, C0Q10
Side Effects & Adjustments:
Only Adjustments was just catching up on Monday morning protocol after being away for 4 days.
Sleep over the weekend was actually quite good. Bit short last night after the long drive home. Spent to day meal prepping for myself and the wife, slowly getting her on-board
Training:
The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles
Week 7 of 15
Warm up -
Banded 7's for shoulders every session
Upper Body Anterior Warm-up
Crossover Symmetry Warmup -into-
3 rounds
10 Perfect Pushups (controlled form) 15 band pull-a-parts
5 PVC Around the Worlds (each way) 10 wall angels
5 scorpions (each side)
0 Workout prep notes available.
Exercises:
Bench Press – @ 77.5%
7 sets of 5 @ 110kg
Incline BB Bench– RPE 7
4 x 10 @ 80kg
Hex DB Press - RPE 7
4 x 10 @ 30kg pair
Incline Chest Fly - RPE 7
4 x 10 @ 12.5kg
Incline DB Hammer Curl- RPE 7
4 x 10 @ 12.5kg
Training Notes:
Im still playing around with loading to manage and not aggravate my injuries further.
Pre workout at 3pm
50g Dates
1ml L-Carnitine
Premium sups Warrior Pre-workout
Good session today after the break, movement felt good, happy with the loading, didnt feel the niggle in my arm which is a positive. A good sign of the peps from @livewell are starting to do their thing and quite quickly
Powered by
@livewell labs
@Livewell rep
Alphalabs
Fasted Body Weight: 104.3kg - down 0.5kg
BP - No measurements taken today
Yesterday Calories
2,399
165 C, 273 P, 61 F
7,410 steps
PED'S / Supps
Test C 60mg (0.3mL)
Mast P 60mg (0.6mL)
- Both last night after returning from a holiday
BPC-157 500mcg AM/PM (10 units)
TB-500 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
HGH 4IU AM fasted
Clen 40mcg AM fasted
1mL L-Carnitine (450mg/mL) PM before training
Daily supplements:
Baby aspirin, P5P with Magnessium, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2 psyiullim husk, C0Q10
Side Effects & Adjustments:
Only Adjustments was just catching up on Monday morning protocol after being away for 4 days.
Sleep over the weekend was actually quite good. Bit short last night after the long drive home. Spent to day meal prepping for myself and the wife, slowly getting her on-board
Training:
The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles
Week 7 of 15
Warm up -
Banded 7's for shoulders every session
Upper Body Anterior Warm-up
Crossover Symmetry Warmup -into-
3 rounds
10 Perfect Pushups (controlled form) 15 band pull-a-parts
5 PVC Around the Worlds (each way) 10 wall angels
5 scorpions (each side)
0 Workout prep notes available.
Exercises:
Bench Press – @ 77.5%
7 sets of 5 @ 110kg
Incline BB Bench– RPE 7
4 x 10 @ 80kg
Hex DB Press - RPE 7
4 x 10 @ 30kg pair
Incline Chest Fly - RPE 7
4 x 10 @ 12.5kg
Incline DB Hammer Curl- RPE 7
4 x 10 @ 12.5kg
Training Notes:
Im still playing around with loading to manage and not aggravate my injuries further.
Pre workout at 3pm
50g Dates
1ml L-Carnitine
Premium sups Warrior Pre-workout
Good session today after the break, movement felt good, happy with the loading, didnt feel the niggle in my arm which is a positive. A good sign of the peps from @livewell are starting to do their thing and quite quickly
Powered by
@livewell labs
@Livewell rep
Alphalabs
Attachments
Date: 9th July
Fasted Body Weight: 104kg , decreased by 0.3kg
BP: - No reading
Target Calories: 2,300
Yesterday Calories : 2,263
267C, 240 P, 31 F
6,966steps
PED'S / Supps:
Test C 60mg (0.3mL)
Mast P 66mg (0.65mL)
BPC-157 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
TB-500 500mcg AM/PM (10 units)
Clen 40mcg AM
HGH 4IU PM
1mL L-Carnitine PM before training
Daily supplements:
Baby aspirin, P5P, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2, psyiullim husk, C0Q10
Side Effects & Adjustments:
Mast-P introduced over Mast-E now so all oils is Alphalabs which will be good with upcoming bloods.
Sleep was very poor last night, lost track of time researching some info, only 4hrs as got up early with wife. Spent the day meal prepping for myself again, this time red meat instead of chicken. Have also swapped the chicken thigh for breast to lower overall fat, pics attached
Training:
The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles
Week 7 of 15
Warm up -
Banded 7's for shoulders every session
Upper Body Posterior Warm-up
3 Rounds 15/12 cal row
10 scap pullups
15 bent over barbell rows (empty bar) 5 iron cross (each side)
5 down dog/seal pose transitions
Exercises:
Deadlift – 77.5%
7 sets of 5 @ 140kg
(Was supposed to be at 165kg but im learning to listen to my body)
Strict Pull Ups– 77.5%
7 sets of 5 @ BW
Seated Neutral Grip Cable Row - RPE 7
4 x 10 @ 60kg
Single Arm Lat Pulldown - RPE 7
4 x 10 @ 25kg
Barbell Skull Crushers - RPE 7
4 x 10 @ 30kg
Single Arm Standing Tri Extension- RPE 7
4 x 10 @ 15kg
Dumbbell Wrist Curls - RPE 7
4 x 20 @ 15kg
Cardio:
None performed
Notes:
Pre workout:
50g dates
1ml L-Carnitine
Premium sups Warrior Pre-workout
Dopa-Drive from @Driven_nutrition @freakfit
MRI results have found i have a disc bulging and pushing onto spinal cord. Early days with so many unknowns, referrals to specialists etc. So im just staying positive and focusing on what i can control.
Another good session, some good vascular pumps starting to happen. Kept the deadlift load lower than program guidance due to injury, this will be something I have to take into consideration for a number of movements moving forward and learn to listen to my body more.
Sponsored by @livewell labs, @Livewell rep and Alphalabs
Fasted Body Weight: 104kg , decreased by 0.3kg
BP: - No reading
Target Calories: 2,300
Yesterday Calories : 2,263
267C, 240 P, 31 F
6,966steps
PED'S / Supps:
Test C 60mg (0.3mL)
Mast P 66mg (0.65mL)
BPC-157 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
TB-500 500mcg AM/PM (10 units)
Clen 40mcg AM
HGH 4IU PM
1mL L-Carnitine PM before training
Daily supplements:
Baby aspirin, P5P, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2, psyiullim husk, C0Q10
Side Effects & Adjustments:
Mast-P introduced over Mast-E now so all oils is Alphalabs which will be good with upcoming bloods.
Sleep was very poor last night, lost track of time researching some info, only 4hrs as got up early with wife. Spent the day meal prepping for myself again, this time red meat instead of chicken. Have also swapped the chicken thigh for breast to lower overall fat, pics attached
Training:
The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles
Week 7 of 15
Warm up -
Banded 7's for shoulders every session
Upper Body Posterior Warm-up
3 Rounds 15/12 cal row
10 scap pullups
15 bent over barbell rows (empty bar) 5 iron cross (each side)
5 down dog/seal pose transitions
Exercises:
Deadlift – 77.5%
7 sets of 5 @ 140kg
(Was supposed to be at 165kg but im learning to listen to my body)
Strict Pull Ups– 77.5%
7 sets of 5 @ BW
Seated Neutral Grip Cable Row - RPE 7
4 x 10 @ 60kg
Single Arm Lat Pulldown - RPE 7
4 x 10 @ 25kg
Barbell Skull Crushers - RPE 7
4 x 10 @ 30kg
Single Arm Standing Tri Extension- RPE 7
4 x 10 @ 15kg
Dumbbell Wrist Curls - RPE 7
4 x 20 @ 15kg
Cardio:
None performed
Notes:
Pre workout:
50g dates
1ml L-Carnitine
Premium sups Warrior Pre-workout
Dopa-Drive from @Driven_nutrition @freakfit
MRI results have found i have a disc bulging and pushing onto spinal cord. Early days with so many unknowns, referrals to specialists etc. So im just staying positive and focusing on what i can control.
Another good session, some good vascular pumps starting to happen. Kept the deadlift load lower than program guidance due to injury, this will be something I have to take into consideration for a number of movements moving forward and learn to listen to my body more.
Sponsored by @livewell labs, @Livewell rep and Alphalabs
Attachments
Date: 10th July
Fasted Body Weight: 103.6kg , decrease by 0.3kg
BP: - No reading
Target Calories: 2300
Yesterday Calories : 2,128
Target Macro: 201 C, 51 F, 259 P
Yesterday Macro: 236C, 29 F, 237 P
7,006 steps
PED'S / Supps:
Reta 2.5mg split M/W/F 1mg/0.5mg/1mg
BPC-157 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
TB-500 500mcg AM/PM (10 units)
Clen 40mcg AM
HGH 4IU PM
1mL L-Carnitine (450mg) PM before training
Daily supplements:
Baby aspirin, P5P with Magnessium, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2 psyiullim husk, C0Q10
Side Effects & Adjustments:
I have forgotten to mention the Retatrutide im taking. It started at 500mcg and have slowly titrated upto 2.5mg this week. Approximately 8 weeks usage so far. This was introduced when I was at 110kg, so down 6.4kg. Today is the first time i have really felt the food suppression from the reta, i will still achieve target today tho. Sleep is hit and miss, from discussion with Dr it is related to the accident. Another late night due to watching the State of Origin Decider.
Diet wise i have backed my carbs off slightly to achieve the 2300 cal target.
Training:
The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles
Week 6 of 15
Warm up -
Banded 7's for shoulders every session
Leg day warm up -
Hip halo activation
Into 3 rounds
15cal assault bike
5 x Cossack squats each side
10 x kang squats empty barbell
Exercises:
Back Squat – @ 77.5%
7 x 5 @ 120kg
Substituted with Hack Squat
Technogym
Leg Press – RPE 7
7 x 5 @ 250kg
Technogym
DB Walking Lunges - RPE 7
4 x 10 @ 20kg pair
Seated Leg Curl
4 x 10 @ 60kg
Technogym
Leg extension - RPE 7
4 x 10 @ 80kg
Technogym
Standing BW Calf Raises
4 x 20@ 100kg
Training Notes:
Another good session, felt a really good pump. Leg day is more than just that, the pumps I get in the upper body is just as good. Modified my training by removing barbell squats and adding in Hack squats and Leg Press just to keep pressure off the spine until I know more.
Sponsored by
@livewell labs
@Livewell rep
Alpha
Fasted Body Weight: 103.6kg , decrease by 0.3kg
BP: - No reading
Target Calories: 2300
Yesterday Calories : 2,128
Target Macro: 201 C, 51 F, 259 P
Yesterday Macro: 236C, 29 F, 237 P
7,006 steps
PED'S / Supps:
Reta 2.5mg split M/W/F 1mg/0.5mg/1mg
BPC-157 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
TB-500 500mcg AM/PM (10 units)
Clen 40mcg AM
HGH 4IU PM
1mL L-Carnitine (450mg) PM before training
Daily supplements:
Baby aspirin, P5P with Magnessium, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2 psyiullim husk, C0Q10
Side Effects & Adjustments:
I have forgotten to mention the Retatrutide im taking. It started at 500mcg and have slowly titrated upto 2.5mg this week. Approximately 8 weeks usage so far. This was introduced when I was at 110kg, so down 6.4kg. Today is the first time i have really felt the food suppression from the reta, i will still achieve target today tho. Sleep is hit and miss, from discussion with Dr it is related to the accident. Another late night due to watching the State of Origin Decider.
Diet wise i have backed my carbs off slightly to achieve the 2300 cal target.
Training:
The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles
Week 6 of 15
Warm up -
Banded 7's for shoulders every session
Leg day warm up -
Hip halo activation
Into 3 rounds
15cal assault bike
5 x Cossack squats each side
10 x kang squats empty barbell
Exercises:
Back Squat – @ 77.5%
7 x 5 @ 120kg
Substituted with Hack Squat
Technogym
Leg Press – RPE 7
7 x 5 @ 250kg
Technogym
DB Walking Lunges - RPE 7
4 x 10 @ 20kg pair
Seated Leg Curl
4 x 10 @ 60kg
Technogym
Leg extension - RPE 7
4 x 10 @ 80kg
Technogym
Standing BW Calf Raises
4 x 20@ 100kg
Training Notes:
Another good session, felt a really good pump. Leg day is more than just that, the pumps I get in the upper body is just as good. Modified my training by removing barbell squats and adding in Hack squats and Leg Press just to keep pressure off the spine until I know more.
Sponsored by
@livewell labs
@Livewell rep
Alpha
Attachments
Date: 8th July
Fasted Body Weight: 104.3kg - down 0.5kg
BP - No measurements taken today
Yesterday Calories
2,399
165 C, 273 P, 61 F
7,410 steps
PED'S / Supps
Test C 60mg (0.3mL)
Mast P 60mg (0.6mL)
- Both last night after returning from a holiday
BPC-157 500mcg AM/PM (10 units)
TB-500 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
HGH 4IU AM fasted
Clen 40mcg AM fasted
1mL L-Carnitine (450mg/mL) PM before training
Daily supplements:
Baby aspirin, P5P with Magnessium, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2 psyiullim husk, C0Q10
Side Effects & Adjustments:
Only Adjustments was just catching up on Monday morning protocol after being away for 4 days.
Sleep over the weekend was actually quite good. Bit short last night after the long drive home. Spent to day meal prepping for myself and the wife, slowly getting her on-board
Training:
The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles
Week 7 of 15
Warm up -
Banded 7's for shoulders every session
Upper Body Anterior Warm-up
Crossover Symmetry Warmup -into-
3 rounds
10 Perfect Pushups (controlled form) 15 band pull-a-parts
5 PVC Around the Worlds (each way) 10 wall angels
5 scorpions (each side)
0 Workout prep notes available.
Exercises:
Bench Press – @ 77.5%
7 sets of 5 @ 110kg
Incline BB Bench– RPE 7
4 x 10 @ 80kg
Hex DB Press - RPE 7
4 x 10 @ 30kg pair
Incline Chest Fly - RPE 7
4 x 10 @ 12.5kg
Incline DB Hammer Curl- RPE 7
4 x 10 @ 12.5kg
Training Notes:
Im still playing around with loading to manage and not aggravate my injuries further.
Pre workout at 3pm
50g Dates
1ml L-Carnitine
Premium sups Warrior Pre-workout
Good session today after the break, movement felt good, happy with the loading, didnt feel the niggle in my arm which is a positive. A good sign of the peps from @livewell are starting to do their thing and quite quickly
Powered by
@livewell labs
@Livewell rep
Alphalabs
best meal pre there bro i see your volume i very powerful and technogym? why that?
Im not sure if understand the question but Technogym is just the brand/ type of machine the gym has.
i got it bro i thought you had that piece at home
