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Approved Log Fat Loss and Recovery Journey
- Thread starter Wookie1
- Start date
-
- Tags
- @alphalabs @livewelllabs
bro you should push it
@Wookie1 awesome log right here!!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
Hahha mate im keen as, but for now I need to be cautious until I know more about this bulging disc I have. So focus will continue on the healing and fat loss phase.
dont listen to bm he hustles tren lolHahha mate im keen as, but for now I need to be cautious until I know more about this bulging disc I have. So focus will continue on the healing and fat loss phase.
bro you need lot lizard massage to backHahha mate im keen as, but for now I need to be cautious until I know more about this bulging disc I have. So focus will continue on the healing and fat loss phase.
@Wookie1 nice training man. Keep after itDate: 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
@Wookie1 numbers look good bro........
Date: 14th July
Fasted Body Weight: 103.5kg - down 0.5kg
BP - No measurements taken
Target Calories: 2300
Yesterday Calories : 1,778
Target Macro: 201 C, 51 F, 259 P
Yesterday Macro: 107C, 209 P, 24 F
Steps: 5,768
PED'S / Supps
Test C 60mg (0.3mL)
Mast P 60mg (0.6mL)
Reta 2.5mg split M/W/F 1mg/0.5mg/1mg
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) AM 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:
Since increasing the Reta I can now "feel" the suppression I guess. Last 2 days I've only had 2 of my meals instead of 3. Looks like 2.5mg is the sweet spot at the moment . Will endeavour to achieve protein target as a minimum. Considering adding low dose NPP at 100mg per week for joint relief/inflammation, tissue support.
Training:
The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles
Week 8 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)
Exercises:
Bench Press – @ 82.5%
9 sets of 4 @ 117.5kg
1:1:2 Incline DB Bench– RPE 7
4 x 10 @ 20kg
( failed third set at 8 reps, dropped to 15kg for last set)
DB Bencg Press - RPE 7
4 x 10 @ 35kg pair
Incline Chest Fly - RPE 7
4 x 10 @ 15kg
Seated DB Hammer Curl - RPE 7
4 x 10 @ 15kg
Zottman Isolated Bicep Curl - RPE 7
4 x 10 @ 10kg
( Really focused on very slow negatives as a rehab movement for my sore right arm)
Training Notes:
Im still playing around with loading to manage and not aggravate my injuries further.
Pre workout at 9am
1ml L-Carnitine
Premium sups Warrior Pre-workout
Really good session today after the break, movement felt good, good pump, starting to see more veins in the arms.
General Comments:
Honestly the Reta is working well, got some comments from people today about how lean im looking in the face and arms, its very noticeable, always good to get postive feedback. The arm pain seems to be getting less and less each day
All a sign the the products from the lads are of high quality amd working extremely well.
Sponsored by
@livewell labs
@Livewell rep
Alphalabs
Fasted Body Weight: 103.5kg - down 0.5kg
BP - No measurements taken
Target Calories: 2300
Yesterday Calories : 1,778
Target Macro: 201 C, 51 F, 259 P
Yesterday Macro: 107C, 209 P, 24 F
Steps: 5,768
PED'S / Supps
Test C 60mg (0.3mL)
Mast P 60mg (0.6mL)
Reta 2.5mg split M/W/F 1mg/0.5mg/1mg
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) AM 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:
Since increasing the Reta I can now "feel" the suppression I guess. Last 2 days I've only had 2 of my meals instead of 3. Looks like 2.5mg is the sweet spot at the moment . Will endeavour to achieve protein target as a minimum. Considering adding low dose NPP at 100mg per week for joint relief/inflammation, tissue support.
Training:
The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles
Week 8 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)
Exercises:
Bench Press – @ 82.5%
9 sets of 4 @ 117.5kg
1:1:2 Incline DB Bench– RPE 7
4 x 10 @ 20kg
( failed third set at 8 reps, dropped to 15kg for last set)
DB Bencg Press - RPE 7
4 x 10 @ 35kg pair
Incline Chest Fly - RPE 7
4 x 10 @ 15kg
Seated DB Hammer Curl - RPE 7
4 x 10 @ 15kg
Zottman Isolated Bicep Curl - RPE 7
4 x 10 @ 10kg
( Really focused on very slow negatives as a rehab movement for my sore right arm)
Training Notes:
Im still playing around with loading to manage and not aggravate my injuries further.
Pre workout at 9am
1ml L-Carnitine
Premium sups Warrior Pre-workout
Really good session today after the break, movement felt good, good pump, starting to see more veins in the arms.
General Comments:
Honestly the Reta is working well, got some comments from people today about how lean im looking in the face and arms, its very noticeable, always good to get postive feedback. The arm pain seems to be getting less and less each day
All a sign the the products from the lads are of high quality amd working extremely well.
Sponsored by
@livewell labs
@Livewell rep
Alphalabs
Attachments
what are the macros on that meal prep bro? @Wookie1 i see your total macrosDate: 14th July
Fasted Body Weight: 103.5kg - down 0.5kg
BP - No measurements taken
Target Calories: 2300
Yesterday Calories : 1,778
Target Macro: 201 C, 51 F, 259 P
Yesterday Macro: 107C, 209 P, 24 F
Steps: 5,768
PED'S / Supps
Test C 60mg (0.3mL)
Mast P 60mg (0.6mL)
Reta 2.5mg split M/W/F 1mg/0.5mg/1mg
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) AM 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:
Since increasing the Reta I can now "feel" the suppression I guess. Last 2 days I've only had 2 of my meals instead of 3. Looks like 2.5mg is the sweet spot at the moment . Will endeavour to achieve protein target as a minimum. Considering adding low dose NPP at 100mg per week for joint relief/inflammation, tissue support.
Training:
The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles
Week 8 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)
Exercises:
Bench Press – @ 82.5%
9 sets of 4 @ 117.5kg
1:1:2 Incline DB Bench– RPE 7
4 x 10 @ 20kg
( failed third set at 8 reps, dropped to 15kg for last set)
DB Bencg Press - RPE 7
4 x 10 @ 35kg pair
Incline Chest Fly - RPE 7
4 x 10 @ 15kg
Seated DB Hammer Curl - RPE 7
4 x 10 @ 15kg
Zottman Isolated Bicep Curl - RPE 7
4 x 10 @ 10kg
( Really focused on very slow negatives as a rehab movement for my sore right arm)
Training Notes:
Im still playing around with loading to manage and not aggravate my injuries further.
Pre workout at 9am
1ml L-Carnitine
Premium sups Warrior Pre-workout
Really good session today after the break, movement felt good, good pump, starting to see more veins in the arms.
General Comments:
Honestly the Reta is working well, got some comments from people today about how lean im looking in the face and arms, its very noticeable, always good to get postive feedback. The arm pain seems to be getting less and less each day
All a sign the the products from the lads are of high quality amd working extremely well.
Sponsored by
@livewell labs
@Livewell rep
Alphalabs
and on reta start drinking shakes to get you protein in
did you talk to alpha labs to sign up?
Great detailed updated bro
I didnt count these ones as they were more for the family, Thai green chicken curry. Same amout of rice as I use for 5 dishes spread across 6 and same amount of chicken so I'd say macros are similar. I have spoken to Alpha but what unsure where he is at.
Date: 15th July
Fasted Body Weight: 103.3kg , decreased by 0.2kg
BP: - No reading
Target Calories: 2,300
Yesterday Calories : 1,777
Target Macros: 201 C, 259 P, 51 F
Yesterday's Macro's: 181 C, 236 P, 27 F
8,251 steps
PED'S / Supps:
Test C 60mg (0.33mL) M,W,F
Mast P 66mg (0.65mL) M,W,F
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
GABA 2mg 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, Taurine
Side Effects & Adjustments:
No real change or need for adjustments at this point, everything is working well. Sleep was poor for a couple of reasons, wife set the alarm to early and part of the bulging disc symptoms is my bladder and bowel functions are affected. I waking up to 3 times a night for a leak. Another symptom is loss or strength in what was my stringwr side originally being my right side and lack of fine motor control/function of right hand when trying to do delicate things like taking daughter's earrings out. Will continue to monitor and adapt.
Training:
The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles
Week 8 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 – @82.5%
9 sets of 4 @ 160kg
(Was supposed to be at 177kg but im taking it easy)
Strict Pull Ups
9 sets of 4 @ BW
Double DB Standing Bent Over Row - RPE 7
4 x 10 @ 27.5kg
Lat Pulldown - RPE 7
4 x 10 @ 55kg
Standing Tri DB French Press
4 x 10 @ 30kg
Single Arm Standing Cable Kick Backs
4 x 10 @ 16.75kg
Cardio:
30mims LISS
2 degree 4.5km/h
Notes:
Pre workout:
1ml L-Carnitine
Premium sups Warrior Pre-workout
Bulk nutrients Sports Fuel 101
Dopa-Drive from
@Driven_nutrition
Overall another good session, some good vascular pumps starting to happen. Kept the deadlift load lower than program guidance but still feels good. Had the Sports Fuel with the pre workout before the sesh for the quick acting carbs as today was quite a dense sesh, I think it went well
Sponsored by
@livewell labs
@Livewell rep
Fasted Body Weight: 103.3kg , decreased by 0.2kg
BP: - No reading
Target Calories: 2,300
Yesterday Calories : 1,777
Target Macros: 201 C, 259 P, 51 F
Yesterday's Macro's: 181 C, 236 P, 27 F
8,251 steps
PED'S / Supps:
Test C 60mg (0.33mL) M,W,F
Mast P 66mg (0.65mL) M,W,F
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
GABA 2mg 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, Taurine
Side Effects & Adjustments:
No real change or need for adjustments at this point, everything is working well. Sleep was poor for a couple of reasons, wife set the alarm to early and part of the bulging disc symptoms is my bladder and bowel functions are affected. I waking up to 3 times a night for a leak. Another symptom is loss or strength in what was my stringwr side originally being my right side and lack of fine motor control/function of right hand when trying to do delicate things like taking daughter's earrings out. Will continue to monitor and adapt.
Training:
The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles
Week 8 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 – @82.5%
9 sets of 4 @ 160kg
(Was supposed to be at 177kg but im taking it easy)
Strict Pull Ups
9 sets of 4 @ BW
Double DB Standing Bent Over Row - RPE 7
4 x 10 @ 27.5kg
Lat Pulldown - RPE 7
4 x 10 @ 55kg
Standing Tri DB French Press
4 x 10 @ 30kg
Single Arm Standing Cable Kick Backs
4 x 10 @ 16.75kg
Cardio:
30mims LISS
2 degree 4.5km/h
Notes:
Pre workout:
1ml L-Carnitine
Premium sups Warrior Pre-workout
Bulk nutrients Sports Fuel 101
Dopa-Drive from
@Driven_nutrition
Overall another good session, some good vascular pumps starting to happen. Kept the deadlift load lower than program guidance but still feels good. Had the Sports Fuel with the pre workout before the sesh for the quick acting carbs as today was quite a dense sesh, I think it went well
Sponsored by
@livewell labs
@Livewell rep
Attachments
Last edited:
Solid log mate! 
bull size bro real big here i do think you need more carbs
and same for driven nutrition they need to be here with a promo thread for mention
Noted, not a problem
Macros are a finicky one. Im still trying to cut down some more,maybe another 8-10kg. Then the fun begins with the lean gain phase. Energy wise i feel fine so yeah bit of trial or error
get the guy to join up bro lol why so hardNoted, not a problem
Macros are a finicky one. Im still trying to cut down some more,maybe another 8-10kg. Then the fun begins with the lean gain phase. Energy wise i feel fine so yeah bit of trial or error
i think you can cut but you need to get cardio up then
@Wookie1 you are looking good man. the workouts are on point. how do you like the L carnitine pre ?
@stevesmi thanks for the feedback. I dont feel anything as such from the L-carn but I can definitely smell it in my sweat. But looling back at where I started to now and some of the comments im getting in real life, what I am doing is working slowly but surely.
Anytime the bladder is affected that's a bad bulge
I have Dr appointment tomorrow to get the referrals to the specialists. A long way to go yet, ill focus on what I can control for now instead of dwelling on the what ifs
Date: 16th July
Fasted Body Weight: 103.2kg , decrease by 0.1kg
BP: - No reading
Target Calories: 2300
Yesterday Calories : 2,141
Target Macro: 201 C, 51 F, 259 P
Yesterday Macro: 233 C, 31 F, 236 P
11,897 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 3IU PM
1mL L-Carnitine (450mg) AM fasted
Daily supplements:
Baby aspirin, P5P, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2 psyiullim husk, C0Q10, Taurine
Side Effects & Adjustments:
I have dropped hgh back to 3iu, seeing if water retention is coming into play with the stalled weight loss.
Another poor sleep by the data but by feel im good, may have to look into some DSIP and see if that improves the sleep. Weight loss is slowly coming down but it feels like im hovering around a plateau again.
Training:
Nil.
Notes:
No training today after the physiotherapy appointment. They gave me a good going over and it seemed counter-productive to then go and train plus today is probably the most i have hurt in awhile . Heat pack and rest catch up the leg sesh tomorrow.
Break down of my meals will be added in pics, they never really vary much. I can be quite repetitive without getting bored.
Sponsored by
@livewell labs
@Livewell rep
Fasted Body Weight: 103.2kg , decrease by 0.1kg
BP: - No reading
Target Calories: 2300
Yesterday Calories : 2,141
Target Macro: 201 C, 51 F, 259 P
Yesterday Macro: 233 C, 31 F, 236 P
11,897 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 3IU PM
1mL L-Carnitine (450mg) AM fasted
Daily supplements:
Baby aspirin, P5P, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2 psyiullim husk, C0Q10, Taurine
Side Effects & Adjustments:
I have dropped hgh back to 3iu, seeing if water retention is coming into play with the stalled weight loss.
Another poor sleep by the data but by feel im good, may have to look into some DSIP and see if that improves the sleep. Weight loss is slowly coming down but it feels like im hovering around a plateau again.
Training:
Nil.
Notes:
No training today after the physiotherapy appointment. They gave me a good going over and it seemed counter-productive to then go and train plus today is probably the most i have hurt in awhile . Heat pack and rest catch up the leg sesh tomorrow.
Break down of my meals will be added in pics, they never really vary much. I can be quite repetitive without getting bored.
Sponsored by
@livewell labs
@Livewell rep
Attachments
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Screenshot_20250716_114546_Garmin Connect.webp -
Screenshot_20250716_193311_MyFitnessPal.webp -
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Screenshot_20250716_193625_MyFitnessPal.webp
@Wookie1 bros you looking good as usual. the cardio and single arm standing cable kick backs on point. you getting nice results from lat pulldowns too !
@Wookie1 cardio is looking strong. LISS is a good way to hit the cardio while not over loading yourself. especially post training
@Wookie1 this one is looking good! you are putting together some good cardio. should try HIIT though, that make the man
if its changing your sweat smell that tells me its getting excreted that way
@Wookie1 very nice job on this one. your cardio is looking good. you pushed some good single arm cable kicks as well
@Wookie1 good job on the lat pulldowns, standing tri french press and the single arm standing cable kick backs are on point. i love all this training !
@Wookie1 awesome work right here!!
Date: 17th July
Fasted Weight: 103.1 kg (↓0.1 kg)
Blood Pressure: 107/66 (Avg)
Steps: 6,673
---
Nutrition
Target Cals: 2300 kcal
Actual Cals: 2033 kcal
Target Macros: 201 C / 51 F / 259 P
Actual Macros: 214 C / 29 F / 225 P
---
PEDs / Peptides / Hormones
Reta: 2.5mg/week (M: 1mg / W: 0.5mg / F: 1mg)
BPC-157: 500mcg AM/PM (10 units)
GHK-Cu: 1mg AM/PM (4 units)
TB-500: 500mcg AM/PM (10 units)
Clenbuterol: 40mcg AM
HGH: 3 IU PM
L-Carnitine: 1mL (450mg) pre-training PM
---
Daily Supplements
Baby aspirin, P5P, Vitamin C, Multivitamin, Fish oil, Liver support, Vitamin D3 & K2, Psyllium husk, CoQ10, Taurine
---
Training (Leg Day – Week 8 of 15)
Warm-Up:
Banded 7s (shoulder prep)
Hip Halo activation
3 Rounds:
15 cal Assault Bike
5x Cossack Squats/side
10x Kang Squats (empty barbell)
Main Lifts (Deload Adaptation)
Hack Squat (TechnoGym):
9x4 @ 160kg
Leg Press (TechnoGym):
9x4 @ 300kg
Single Leg DB RDL:
4x10 @ 20kg
Rear Foot Elevated DB Split Squat:
4x10 @ 20kg pair
Prone Leg Curl (TechnoGym):
4x10 @ 50kg
Leg Extension (TechnoGym):
4x10 @ 90kg
Standing Calf Raise:
4x20 @ 100kg BW load
Cardio:
Treadmill: 5 km/h @ 3° incline – 30 min
Pre workout:
1ml L-Carnitine
Premium sups Warrior Pre-workout
Bulk nutrients Sports Fuel 101
50g Dates
Dopa-Drive f
---
Notes:
Early night post-physio felt restorative despite wearable tracking showing poor sleep.
Strong leg session, great pump.
Single-leg movements challenged balance.
Hack Squats + Leg Press swapped in place of Back Squats to minimize spinal compression until injury assessment progresses.
Sponsored by
@livewell labs
@Livewell rep
Fasted Weight: 103.1 kg (↓0.1 kg)
Blood Pressure: 107/66 (Avg)
Steps: 6,673
---
Nutrition
Target Cals: 2300 kcal
Actual Cals: 2033 kcal
Target Macros: 201 C / 51 F / 259 P
Actual Macros: 214 C / 29 F / 225 P
---
PEDs / Peptides / Hormones
Reta: 2.5mg/week (M: 1mg / W: 0.5mg / F: 1mg)
BPC-157: 500mcg AM/PM (10 units)
GHK-Cu: 1mg AM/PM (4 units)
TB-500: 500mcg AM/PM (10 units)
Clenbuterol: 40mcg AM
HGH: 3 IU PM
L-Carnitine: 1mL (450mg) pre-training PM
---
Daily Supplements
Baby aspirin, P5P, Vitamin C, Multivitamin, Fish oil, Liver support, Vitamin D3 & K2, Psyllium husk, CoQ10, Taurine
---
Training (Leg Day – Week 8 of 15)
Warm-Up:
Banded 7s (shoulder prep)
Hip Halo activation
3 Rounds:
15 cal Assault Bike
5x Cossack Squats/side
10x Kang Squats (empty barbell)
Main Lifts (Deload Adaptation)
Hack Squat (TechnoGym):
9x4 @ 160kg
Leg Press (TechnoGym):
9x4 @ 300kg
Single Leg DB RDL:
4x10 @ 20kg
Rear Foot Elevated DB Split Squat:
4x10 @ 20kg pair
Prone Leg Curl (TechnoGym):
4x10 @ 50kg
Leg Extension (TechnoGym):
4x10 @ 90kg
Standing Calf Raise:
4x20 @ 100kg BW load
Cardio:
Treadmill: 5 km/h @ 3° incline – 30 min
Pre workout:
1ml L-Carnitine
Premium sups Warrior Pre-workout
Bulk nutrients Sports Fuel 101
50g Dates
Dopa-Drive f
---
Notes:
Early night post-physio felt restorative despite wearable tracking showing poor sleep.
Strong leg session, great pump.
Single-leg movements challenged balance.
Hack Squats + Leg Press swapped in place of Back Squats to minimize spinal compression until injury assessment progresses.
Sponsored by
@livewell labs
@Livewell rep
Attachments
@Wookie1 Awesome updates bro........
@Wookie1 Quality update man. Loving the dedication.
Date: 18th JulyFasted Weight: 103.3 kg (↑0.2 kg)
Blood Pressure: No reading
Steps: 9,502
---
NutritionTarget Calories: 2,300 kcal
Actual Calories: 1,938 kcal
Target Macros: 201 C / 51 F / 259 P
Actual Macros: 186 C / 27 F / 223 P
---
PEDs / Peptides / HormonesReta: 2.5mg/week (M: 1mg / W: 0.5mg / F: 1mg)
BPC-157: 500mcg AM/PM (10 units)
GHK-Cu: 1mg AM/PM (4 units)
TB-500: 500mcg AM/PM (10 units)
Clenbuterol: 40mcg AM
HGH: 3 IU PM
---
Daily SupplementsBaby Aspirin
P5P
Vitamin C
Multivitamin
Fish Oil
Liver Support
Vitamin D3 & K2
Psyllium Husk
CoQ10
Taurine
New Additions:
Magnesium Glycinate
Selenium
ALA
Berberine
Curcumin
---
Side Effects & AdjustmentsPoor sleep due to wife being sick with gastro — may risk catching it, which could ironically accelerate fat loss
. Energy was low all day.---
Training Day: Upper Body (Rehab Style)Cycle: Week 8 of 15
Focus: Shoulder + Wrist Prehab / Isolation Pump
Warm-Up:
Banded 7s for shoulders
Pre-Workout Stack:
Warrior Pre-workout (Premium Supps)
Sports Fuel 101 (Bulk Nutrients)
Dopa-Drive
Session:
Band Shoulder Press
Front Raises
Lateral Raises
Rear Delt Flys
Internal/External Band Rotations
Bicep Curls
Hammer Curls
Wrist Curls
Reverse Wrist Curls – 10 sec isometric holds
---
Training Notes:Felt flat and off but still got moving. Focused on band and cable work — rehab-style session. Got a good pump and felt better afterwards.
Sponsored by
@livewell labs
@Livewell rep
Attachments
sleep is low why you aint getting enough sleep?
Fasted Weight: 103.3 kg (↑0.2 kg)
Blood Pressure: No reading
Steps: 9,502
---
Target Calories: 2,300 kcal
Actual Calories: 1,938 kcal
Target Macros: 201 C / 51 F / 259 P
Actual Macros: 186 C / 27 F / 223 P
---
Reta: 2.5mg/week (M: 1mg / W: 0.5mg / F: 1mg)
BPC-157: 500mcg AM/PM (10 units)
GHK-Cu: 1mg AM/PM (4 units)
TB-500: 500mcg AM/PM (10 units)
Clenbuterol: 40mcg AM
HGH: 3 IU PM
---
Baby Aspirin
P5P
Vitamin C
Multivitamin
Fish Oil
Liver Support
Vitamin D3 & K2
Psyllium Husk
CoQ10
Taurine
New Additions:
Magnesium Glycinate
Selenium
ALA
Berberine
Curcumin
---
Poor sleep due to wife being sick with gastro — may risk catching it, which could ironically accelerate fat loss
---
Cycle: Week 8 of 15
Focus: Shoulder + Wrist Prehab / Isolation Pump
Warm-Up:
Banded 7s for shoulders
Pre-Workout Stack:
Warrior Pre-workout (Premium Supps)
Sports Fuel 101 (Bulk Nutrients)
Dopa-Drive
Session:
Band Shoulder Press
Front Raises
Lateral Raises
Rear Delt Flys
Internal/External Band Rotations
Bicep Curls
Hammer Curls
Wrist Curls
Reverse Wrist Curls – 10 sec isometric holds
---
Felt flat and off but still got moving. Focused on band and cable work — rehab-style session. Got a good pump and felt better afterwards.
Sponsored by
@livewell labs
@Livewell rep
Number of factors, mainly the bulging disc i have in my neck unfortunately
Nice update
damn you need to get that set in place like a chiro
I have been seeing a chiro amd physio but unfortunately its bulging onto my spinal cord.
I got a referral on Thursday to a specialist, may need surgery yet, hopefully not
surgery wtfI have been seeing a chiro amd physio but unfortunately its bulging onto my spinal cord.
I got a referral on Thursday to a specialist, may need surgery yet, hopefully not
its a disk they cant set it?
I guess that's what the specialist are for, tell me my options, it might settle on its own with time and basic meds as its only slight or mild pressure. 4-6 week wait to see them.
you need an inversion table bro will fix it right up
Is that one of them things that flip you round nearly upside down?
Date: 21st July
Fasted Body Weight: 104.5kg - up 1.4kg
BP - No measurements taken
Target Calories: 2300
Yesterday Calories : 2,483
Target Macro: 201 C, 51 F, 259 P
Yesterday Macro: 277C, 29 F, 237 P
Steps: 7,605
PED'S / Supps
Test C 60mg (0.3mL)
Mast P 60mg (0.6mL)
Reta 2.5mg split M/W/F 1mg/0.5mg/1mg
BPC-157 500mcg AM/PM (10 units)
TB-500 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
HGH 4IU PM
Clen 40mcg AM fasted
GABA 2mg PM
1mL L-Carnitine (450mg/mL) PM before training
Daily supplements:
Baby aspirin, P5P, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2 psyiullim husk, C0Q10, Taurine, Magnessium Glycinate, Selenium, ALA, Berberine, Curcumin,
Side Effects & Adjustments:
No training Friday-Sunday due to wife being sick with food poisoning by the looks of it, if it was gastro the rest of us should have caught it.This has also impacted my sleep as I was caring for her . I did feel really flat myself tho, i attributed this to my nutrition so increased my calories for 2 days up to 3000 with carbs at approximately 400g and protein at 270g. Looking at my data I think i need to increase my fat intake as im averageing 30g. The "refeed" would have also contributed to the 1.4kg gain in weight which should only be water retention with the glycogen replenishment, hopefully over next few days achieveing target macros again this will drop off. Spent the weekend repainting my daughters bedroom as they are " too old" for pink and purple walls. This did consume the entire weekend trying to get it done before Monday but I still have the skirting to paint yet.
Looks like my niggle in right arm is actually tennis elbow, I have some rehab-style movements ill do throughout the week .
Training:
The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles
Week 9 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)
Exercises:
Bench Press – @ 87.5%
11 sets of 3 @ 125kg
Set 1 @ 120kg
Set 2-5 @ 125kg
Set 6-7 @ 120kg
Set 8 failed on 3rd rep @ 120kg
Set 9-11 @ 117.5kg
Reverse Grip Incline DB Bench– RPE 7
3 x 15 @ 22.5kg
Hex Press - RPE 7
3 x 15 @ 30kg pair
Flat DB Chest Fly - RPE 7
3 x 15 @ 15kg
DB Preacher Curl - RPE 7
3 x 15 @ 15kg
Incline DB Curl - RPE 7
3 x 15 @ 10kg
Training Notes:
Im still playing around with loading to manage and not aggravate my injuries further.
Pre workout at 3pm
1ml L-Carnitine
Premium sups Warrior Pre-workout
Dates 50g
Sports Fuel 101
Dopa-Drive
Really good session today after the break, movement felt good, good pump, starting to see more veins in the arms.
General Comments:
Big session to start with after the weekend, I was gassed by the end, the pump feels and looks good. The 3 x 15 sets were challenging after the bench. Had to change weight a couple of times lower than what i initially started with. Starting to get to the pointy end of the cut. The programming probably dosnt suit being in a cut. As long as i am sensible with the loading and dont let ego get in the way ill be fine, nothing like a challenge.
Powered by
@livewell labs
@Livewell rep
Fasted Body Weight: 104.5kg - up 1.4kg
BP - No measurements taken
Target Calories: 2300
Yesterday Calories : 2,483
Target Macro: 201 C, 51 F, 259 P
Yesterday Macro: 277C, 29 F, 237 P
Steps: 7,605
PED'S / Supps
Test C 60mg (0.3mL)
Mast P 60mg (0.6mL)
Reta 2.5mg split M/W/F 1mg/0.5mg/1mg
BPC-157 500mcg AM/PM (10 units)
TB-500 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
HGH 4IU PM
Clen 40mcg AM fasted
GABA 2mg PM
1mL L-Carnitine (450mg/mL) PM before training
Daily supplements:
Baby aspirin, P5P, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2 psyiullim husk, C0Q10, Taurine, Magnessium Glycinate, Selenium, ALA, Berberine, Curcumin,
Side Effects & Adjustments:
No training Friday-Sunday due to wife being sick with food poisoning by the looks of it, if it was gastro the rest of us should have caught it.This has also impacted my sleep as I was caring for her . I did feel really flat myself tho, i attributed this to my nutrition so increased my calories for 2 days up to 3000 with carbs at approximately 400g and protein at 270g. Looking at my data I think i need to increase my fat intake as im averageing 30g. The "refeed" would have also contributed to the 1.4kg gain in weight which should only be water retention with the glycogen replenishment, hopefully over next few days achieveing target macros again this will drop off. Spent the weekend repainting my daughters bedroom as they are " too old" for pink and purple walls. This did consume the entire weekend trying to get it done before Monday but I still have the skirting to paint yet.
Looks like my niggle in right arm is actually tennis elbow, I have some rehab-style movements ill do throughout the week .
Training:
The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles
Week 9 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)
Exercises:
Bench Press – @ 87.5%
11 sets of 3 @ 125kg
Set 1 @ 120kg
Set 2-5 @ 125kg
Set 6-7 @ 120kg
Set 8 failed on 3rd rep @ 120kg
Set 9-11 @ 117.5kg
Reverse Grip Incline DB Bench– RPE 7
3 x 15 @ 22.5kg
Hex Press - RPE 7
3 x 15 @ 30kg pair
Flat DB Chest Fly - RPE 7
3 x 15 @ 15kg
DB Preacher Curl - RPE 7
3 x 15 @ 15kg
Incline DB Curl - RPE 7
3 x 15 @ 10kg
Training Notes:
Im still playing around with loading to manage and not aggravate my injuries further.
Pre workout at 3pm
1ml L-Carnitine
Premium sups Warrior Pre-workout
Dates 50g
Sports Fuel 101
Dopa-Drive
Really good session today after the break, movement felt good, good pump, starting to see more veins in the arms.
General Comments:
Big session to start with after the weekend, I was gassed by the end, the pump feels and looks good. The 3 x 15 sets were challenging after the bench. Had to change weight a couple of times lower than what i initially started with. Starting to get to the pointy end of the cut. The programming probably dosnt suit being in a cut. As long as i am sensible with the loading and dont let ego get in the way ill be fine, nothing like a challenge.
Powered by
@livewell labs
@Livewell rep
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yea exactly it works bro
big training even with your back bro damn you strongDate: 21st July
Fasted Body Weight: 104.5kg - up 1.4kg
BP - No measurements taken
Target Calories: 2300
Yesterday Calories : 2,483
Target Macro: 201 C, 51 F, 259 P
Yesterday Macro: 277C, 29 F, 237 P
Steps: 7,605
PED'S / Supps
Test C 60mg (0.3mL)
Mast P 60mg (0.6mL)
Reta 2.5mg split M/W/F 1mg/0.5mg/1mg
BPC-157 500mcg AM/PM (10 units)
TB-500 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
HGH 4IU PM
Clen 40mcg AM fasted
GABA 2mg PM
1mL L-Carnitine (450mg/mL) PM before training
Daily supplements:
Baby aspirin, P5P, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2 psyiullim husk, C0Q10, Taurine, Magnessium Glycinate, Selenium, ALA, Berberine, Curcumin,
Side Effects & Adjustments:
No training Friday-Sunday due to wife being sick with food poisoning by the looks of it, if it was gastro the rest of us should have caught it.This has also impacted my sleep as I was caring for her . I did feel really flat myself tho, i attributed this to my nutrition so increased my calories for 2 days up to 3000 with carbs at approximately 400g and protein at 270g. Looking at my data I think i need to increase my fat intake as im averageing 30g. The "refeed" would have also contributed to the 1.4kg gain in weight which should only be water retention with the glycogen replenishment, hopefully over next few days achieveing target macros again this will drop off. Spent the weekend repainting my daughters bedroom as they are " too old" for pink and purple walls. This did consume the entire weekend trying to get it done before Monday but I still have the skirting to paint yet.
Looks like my niggle in right arm is actually tennis elbow, I have some rehab-style movements ill do throughout the week .
Training:
The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles
Week 9 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)
Exercises:
Bench Press – @ 87.5%
11 sets of 3 @ 125kg
Set 1 @ 120kg
Set 2-5 @ 125kg
Set 6-7 @ 120kg
Set 8 failed on 3rd rep @ 120kg
Set 9-11 @ 117.5kg
Reverse Grip Incline DB Bench– RPE 7
3 x 15 @ 22.5kg
Hex Press - RPE 7
3 x 15 @ 30kg pair
Flat DB Chest Fly - RPE 7
3 x 15 @ 15kg
DB Preacher Curl - RPE 7
3 x 15 @ 15kg
Incline DB Curl - RPE 7
3 x 15 @ 10kg
Training Notes:
Im still playing around with loading to manage and not aggravate my injuries further.
Pre workout at 3pm
1ml L-Carnitine
Premium sups Warrior Pre-workout
Dates 50g
Sports Fuel 101
Dopa-Drive
Really good session today after the break, movement felt good, good pump, starting to see more veins in the arms.
General Comments:
Big session to start with after the weekend, I was gassed by the end, the pump feels and looks good. The 3 x 15 sets were challenging after the bench. Had to change weight a couple of times lower than what i initially started with. Starting to get to the pointy end of the cut. The programming probably dosnt suit being in a cut. As long as i am sensible with the loading and dont let ego get in the way ill be fine, nothing like a challenge.
Powered by
@livewell labs
@Livewell rep
food prep is outstanding. lots of good food there. and nice job on the steady training @Wookie1Date: 21st July
Fasted Body Weight: 104.5kg - up 1.4kg
BP - No measurements taken
Target Calories: 2300
Yesterday Calories : 2,483
Target Macro: 201 C, 51 F, 259 P
Yesterday Macro: 277C, 29 F, 237 P
Steps: 7,605
PED'S / Supps
Test C 60mg (0.3mL)
Mast P 60mg (0.6mL)
Reta 2.5mg split M/W/F 1mg/0.5mg/1mg
BPC-157 500mcg AM/PM (10 units)
TB-500 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
HGH 4IU PM
Clen 40mcg AM fasted
GABA 2mg PM
1mL L-Carnitine (450mg/mL) PM before training
Daily supplements:
Baby aspirin, P5P, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2 psyiullim husk, C0Q10, Taurine, Magnessium Glycinate, Selenium, ALA, Berberine, Curcumin,
Side Effects & Adjustments:
No training Friday-Sunday due to wife being sick with food poisoning by the looks of it, if it was gastro the rest of us should have caught it.This has also impacted my sleep as I was caring for her . I did feel really flat myself tho, i attributed this to my nutrition so increased my calories for 2 days up to 3000 with carbs at approximately 400g and protein at 270g. Looking at my data I think i need to increase my fat intake as im averageing 30g. The "refeed" would have also contributed to the 1.4kg gain in weight which should only be water retention with the glycogen replenishment, hopefully over next few days achieveing target macros again this will drop off. Spent the weekend repainting my daughters bedroom as they are " too old" for pink and purple walls. This did consume the entire weekend trying to get it done before Monday but I still have the skirting to paint yet.
Looks like my niggle in right arm is actually tennis elbow, I have some rehab-style movements ill do throughout the week .
Training:
The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles
Week 9 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)
Exercises:
Bench Press – @ 87.5%
11 sets of 3 @ 125kg
Set 1 @ 120kg
Set 2-5 @ 125kg
Set 6-7 @ 120kg
Set 8 failed on 3rd rep @ 120kg
Set 9-11 @ 117.5kg
Reverse Grip Incline DB Bench– RPE 7
3 x 15 @ 22.5kg
Hex Press - RPE 7
3 x 15 @ 30kg pair
Flat DB Chest Fly - RPE 7
3 x 15 @ 15kg
DB Preacher Curl - RPE 7
3 x 15 @ 15kg
Incline DB Curl - RPE 7
3 x 15 @ 10kg
Training Notes:
Im still playing around with loading to manage and not aggravate my injuries further.
Pre workout at 3pm
1ml L-Carnitine
Premium sups Warrior Pre-workout
Dates 50g
Sports Fuel 101
Dopa-Drive
Really good session today after the break, movement felt good, good pump, starting to see more veins in the arms.
General Comments:
Big session to start with after the weekend, I was gassed by the end, the pump feels and looks good. The 3 x 15 sets were challenging after the bench. Had to change weight a couple of times lower than what i initially started with. Starting to get to the pointy end of the cut. The programming probably dosnt suit being in a cut. As long as i am sensible with the loading and dont let ego get in the way ill be fine, nothing like a challenge.
Powered by
@livewell labs
@Livewell rep
Bench workout looks good.
Date: 22nd July
Fasted Body Weight: 103.8kg , decreased by 0.7kg
BP: - No reading
Target Calories: 2,300
Yesterday Calories : 2,219
Target Macros: 201 C, 259 P, 51 F
Yesterday's Macro's: 279 C, 189 P, 49 F
8,735 steps
PED'S / Supps:
Test C 60mg (0.33mL) M,W,F
Mast P 66mg (0.65mL) M,W,F
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
GABA 2mg 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, Taurine, Magnessium Glycinate, Selenium, ALA, Berberine, Curcumin,
Side Effects & Adjustments:
Weight has come down 0.7kg which suggest a refeed was what was needed.
Protein intake was down but carbs and fats up. Will be swapping chicken breast back to thigh for increased daily fat consumption. Sleep is the biggest factor now, hard to achieve quality and length of sleep....
Training:
The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles
Week 9 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 – @87.5% 1RM
11 sets of 3 @ 170kg
(Was supposed to be at 190kg but im taking it easy)
Superset with pullups 1 for 1
Strict Pull Ups
11 sets of 3 @ BW
Seated Straight Bar Row - RPE 7
3 x 15 @ 60kg
Reverse Grip Lat Pulldown - RPE 7
3 x 15 @ 50kg
Bent Over Cable Kick Backs
3 x 15 @ 11.25kg
Single Arm DB Skull Crushers
3 x 15 @ 12.5kg
Rear delt cable Crossover flys
3 x 10 @ 6.25kg
Face pulls
3 x 10 @ 11.25kg
Tennis elbow rehab movement
• Dumbbell wrist flexions: 3-4 sets, 8-10 reps, 3 second eccentric phase and 45 seconds’ rest.
• Dumbbell wrist extension isometrics: 2 sets, 5 reps, 30 second holds, 45 seconds’ rest
Cardio:
20mims LISS
3 degree 4.5km/h
Notes:
Pre workout:
1ml L-Carnitine
50g Dates, 30g Sultanas
Premium sups Warrior Pre-workout
Bulk nutrients Sports Fuel 101
Dopa-Drive from
Overall another good session, some good vascular pumps starting to happen. Kept the deadlift load lower than program guidance but still feels good. Had some interruptions throughout the session so lost that pump but kept going. Everything is feeling not to bad atm other than the neck.
Did the deadlifts and chin ups like a super set, 1 for 1. That felt really good almost like the opposite movements reset each other.
Sponsored by
@livewell labs
@Livewell rep
Fasted Body Weight: 103.8kg , decreased by 0.7kg
BP: - No reading
Target Calories: 2,300
Yesterday Calories : 2,219
Target Macros: 201 C, 259 P, 51 F
Yesterday's Macro's: 279 C, 189 P, 49 F
8,735 steps
PED'S / Supps:
Test C 60mg (0.33mL) M,W,F
Mast P 66mg (0.65mL) M,W,F
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
GABA 2mg 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, Taurine, Magnessium Glycinate, Selenium, ALA, Berberine, Curcumin,
Side Effects & Adjustments:
Weight has come down 0.7kg which suggest a refeed was what was needed.
Protein intake was down but carbs and fats up. Will be swapping chicken breast back to thigh for increased daily fat consumption. Sleep is the biggest factor now, hard to achieve quality and length of sleep....
Training:
The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles
Week 9 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 – @87.5% 1RM
11 sets of 3 @ 170kg
(Was supposed to be at 190kg but im taking it easy)
Superset with pullups 1 for 1
Strict Pull Ups
11 sets of 3 @ BW
Seated Straight Bar Row - RPE 7
3 x 15 @ 60kg
Reverse Grip Lat Pulldown - RPE 7
3 x 15 @ 50kg
Bent Over Cable Kick Backs
3 x 15 @ 11.25kg
Single Arm DB Skull Crushers
3 x 15 @ 12.5kg
Rear delt cable Crossover flys
3 x 10 @ 6.25kg
Face pulls
3 x 10 @ 11.25kg
Tennis elbow rehab movement
• Dumbbell wrist flexions: 3-4 sets, 8-10 reps, 3 second eccentric phase and 45 seconds’ rest.
• Dumbbell wrist extension isometrics: 2 sets, 5 reps, 30 second holds, 45 seconds’ rest
Cardio:
20mims LISS
3 degree 4.5km/h
Notes:
Pre workout:
1ml L-Carnitine
50g Dates, 30g Sultanas
Premium sups Warrior Pre-workout
Bulk nutrients Sports Fuel 101
Dopa-Drive from
Overall another good session, some good vascular pumps starting to happen. Kept the deadlift load lower than program guidance but still feels good. Had some interruptions throughout the session so lost that pump but kept going. Everything is feeling not to bad atm other than the neck.
Did the deadlifts and chin ups like a super set, 1 for 1. That felt really good almost like the opposite movements reset each other.
Sponsored by
@livewell labs
@Livewell rep
Attachments
@Wookie1 bros this one looking good! i like the setup. it solid with pre workout but be careful not too much caffeine effect sleepDate: 21st July
Fasted Body Weight: 104.5kg - up 1.4kg
BP - No measurements taken
Target Calories: 2300
Yesterday Calories : 2,483
Target Macro: 201 C, 51 F, 259 P
Yesterday Macro: 277C, 29 F, 237 P
Steps: 7,605
PED'S / Supps
Test C 60mg (0.3mL)
Mast P 60mg (0.6mL)
Reta 2.5mg split M/W/F 1mg/0.5mg/1mg
BPC-157 500mcg AM/PM (10 units)
TB-500 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
HGH 4IU PM
Clen 40mcg AM fasted
GABA 2mg PM
1mL L-Carnitine (450mg/mL) PM before training
Daily supplements:
Baby aspirin, P5P, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2 psyiullim husk, C0Q10, Taurine, Magnessium Glycinate, Selenium, ALA, Berberine, Curcumin,
Side Effects & Adjustments:
No training Friday-Sunday due to wife being sick with food poisoning by the looks of it, if it was gastro the rest of us should have caught it.This has also impacted my sleep as I was caring for her . I did feel really flat myself tho, i attributed this to my nutrition so increased my calories for 2 days up to 3000 with carbs at approximately 400g and protein at 270g. Looking at my data I think i need to increase my fat intake as im averageing 30g. The "refeed" would have also contributed to the 1.4kg gain in weight which should only be water retention with the glycogen replenishment, hopefully over next few days achieveing target macros again this will drop off. Spent the weekend repainting my daughters bedroom as they are " too old" for pink and purple walls. This did consume the entire weekend trying to get it done before Monday but I still have the skirting to paint yet.
Looks like my niggle in right arm is actually tennis elbow, I have some rehab-style movements ill do throughout the week .
Training:
The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles
Week 9 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)
Exercises:
Bench Press – @ 87.5%
11 sets of 3 @ 125kg
Set 1 @ 120kg
Set 2-5 @ 125kg
Set 6-7 @ 120kg
Set 8 failed on 3rd rep @ 120kg
Set 9-11 @ 117.5kg
Reverse Grip Incline DB Bench– RPE 7
3 x 15 @ 22.5kg
Hex Press - RPE 7
3 x 15 @ 30kg pair
Flat DB Chest Fly - RPE 7
3 x 15 @ 15kg
DB Preacher Curl - RPE 7
3 x 15 @ 15kg
Incline DB Curl - RPE 7
3 x 15 @ 10kg
Training Notes:
Im still playing around with loading to manage and not aggravate my injuries further.
Pre workout at 3pm
1ml L-Carnitine
Premium sups Warrior Pre-workout
Dates 50g
Sports Fuel 101
Dopa-Drive
Really good session today after the break, movement felt good, good pump, starting to see more veins in the arms.
General Comments:
Big session to start with after the weekend, I was gassed by the end, the pump feels and looks good. The 3 x 15 sets were challenging after the bench. Had to change weight a couple of times lower than what i initially started with. Starting to get to the pointy end of the cut. The programming probably dosnt suit being in a cut. As long as i am sensible with the loading and dont let ego get in the way ill be fine, nothing like a challenge.
Powered by
@livewell labs
@Livewell rep
bro this some good iron training. the dumbbells look good. love the big weights @Wookie1Date: 21st July
Fasted Body Weight: 104.5kg - up 1.4kg
BP - No measurements taken
Target Calories: 2300
Yesterday Calories : 2,483
Target Macro: 201 C, 51 F, 259 P
Yesterday Macro: 277C, 29 F, 237 P
Steps: 7,605
PED'S / Supps
Test C 60mg (0.3mL)
Mast P 60mg (0.6mL)
Reta 2.5mg split M/W/F 1mg/0.5mg/1mg
BPC-157 500mcg AM/PM (10 units)
TB-500 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
HGH 4IU PM
Clen 40mcg AM fasted
GABA 2mg PM
1mL L-Carnitine (450mg/mL) PM before training
Daily supplements:
Baby aspirin, P5P, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2 psyiullim husk, C0Q10, Taurine, Magnessium Glycinate, Selenium, ALA, Berberine, Curcumin,
Side Effects & Adjustments:
No training Friday-Sunday due to wife being sick with food poisoning by the looks of it, if it was gastro the rest of us should have caught it.This has also impacted my sleep as I was caring for her . I did feel really flat myself tho, i attributed this to my nutrition so increased my calories for 2 days up to 3000 with carbs at approximately 400g and protein at 270g. Looking at my data I think i need to increase my fat intake as im averageing 30g. The "refeed" would have also contributed to the 1.4kg gain in weight which should only be water retention with the glycogen replenishment, hopefully over next few days achieveing target macros again this will drop off. Spent the weekend repainting my daughters bedroom as they are " too old" for pink and purple walls. This did consume the entire weekend trying to get it done before Monday but I still have the skirting to paint yet.
Looks like my niggle in right arm is actually tennis elbow, I have some rehab-style movements ill do throughout the week .
Training:
The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles
Week 9 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)
Exercises:
Bench Press – @ 87.5%
11 sets of 3 @ 125kg
Set 1 @ 120kg
Set 2-5 @ 125kg
Set 6-7 @ 120kg
Set 8 failed on 3rd rep @ 120kg
Set 9-11 @ 117.5kg
Reverse Grip Incline DB Bench– RPE 7
3 x 15 @ 22.5kg
Hex Press - RPE 7
3 x 15 @ 30kg pair
Flat DB Chest Fly - RPE 7
3 x 15 @ 15kg
DB Preacher Curl - RPE 7
3 x 15 @ 15kg
Incline DB Curl - RPE 7
3 x 15 @ 10kg
Training Notes:
Im still playing around with loading to manage and not aggravate my injuries further.
Pre workout at 3pm
1ml L-Carnitine
Premium sups Warrior Pre-workout
Dates 50g
Sports Fuel 101
Dopa-Drive
Really good session today after the break, movement felt good, good pump, starting to see more veins in the arms.
General Comments:
Big session to start with after the weekend, I was gassed by the end, the pump feels and looks good. The 3 x 15 sets were challenging after the bench. Had to change weight a couple of times lower than what i initially started with. Starting to get to the pointy end of the cut. The programming probably dosnt suit being in a cut. As long as i am sensible with the loading and dont let ego get in the way ill be fine, nothing like a challenge.
Powered by
@livewell labs
@Livewell rep
@Wookie1 this is a nice setup. i like the peptides that you are using. its some big dosing too
Date: 21st July
Fasted Body Weight: 104.5kg - up 1.4kg
BP - No measurements taken
Target Calories: 2300
Yesterday Calories : 2,483
Target Macro: 201 C, 51 F, 259 P
Yesterday Macro: 277C, 29 F, 237 P
Steps: 7,605
PED'S / Supps
Test C 60mg (0.3mL)
Mast P 60mg (0.6mL)
Reta 2.5mg split M/W/F 1mg/0.5mg/1mg
BPC-157 500mcg AM/PM (10 units)
TB-500 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
HGH 4IU PM
Clen 40mcg AM fasted
GABA 2mg PM
1mL L-Carnitine (450mg/mL) PM before training
Daily supplements:
Baby aspirin, P5P, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2 psyiullim husk, C0Q10, Taurine, Magnessium Glycinate, Selenium, ALA, Berberine, Curcumin,
Side Effects & Adjustments:
No training Friday-Sunday due to wife being sick with food poisoning by the looks of it, if it was gastro the rest of us should have caught it.This has also impacted my sleep as I was caring for her . I did feel really flat myself tho, i attributed this to my nutrition so increased my calories for 2 days up to 3000 with carbs at approximately 400g and protein at 270g. Looking at my data I think i need to increase my fat intake as im averageing 30g. The "refeed" would have also contributed to the 1.4kg gain in weight which should only be water retention with the glycogen replenishment, hopefully over next few days achieveing target macros again this will drop off. Spent the weekend repainting my daughters bedroom as they are " too old" for pink and purple walls. This did consume the entire weekend trying to get it done before Monday but I still have the skirting to paint yet.
Looks like my niggle in right arm is actually tennis elbow, I have some rehab-style movements ill do throughout the week .
Training:
The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles
Week 9 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)
Exercises:
Bench Press – @ 87.5%
11 sets of 3 @ 125kg
Set 1 @ 120kg
Set 2-5 @ 125kg
Set 6-7 @ 120kg
Set 8 failed on 3rd rep @ 120kg
Set 9-11 @ 117.5kg
Reverse Grip Incline DB Bench– RPE 7
3 x 15 @ 22.5kg
Hex Press - RPE 7
3 x 15 @ 30kg pair
Flat DB Chest Fly - RPE 7
3 x 15 @ 15kg
DB Preacher Curl - RPE 7
3 x 15 @ 15kg
Incline DB Curl - RPE 7
3 x 15 @ 10kg
Training Notes:
Im still playing around with loading to manage and not aggravate my injuries further.
Pre workout at 3pm
1ml L-Carnitine
Premium sups Warrior Pre-workout
Dates 50g
Sports Fuel 101
Dopa-Drive
Really good session today after the break, movement felt good, good pump, starting to see more veins in the arms.
General Comments:
Big session to start with after the weekend, I was gassed by the end, the pump feels and looks good. The 3 x 15 sets were challenging after the bench. Had to change weight a couple of times lower than what i initially started with. Starting to get to the pointy end of the cut. The programming probably dosnt suit being in a cut. As long as i am sensible with the loading and dont let ego get in the way ill be fine, nothing like a challenge.
Powered by
@livewell labs
@Livewell rep
@Wookie1 great job on the DB workouts. There is a lot of things that you can do with dumbbells. I don't think people quite understand it. You can do an entire work out on your upper body, especially with just dumbbells, they are great free weights.Date: 21st July
Fasted Body Weight: 104.5kg - up 1.4kg
BP - No measurements taken
Target Calories: 2300
Yesterday Calories : 2,483
Target Macro: 201 C, 51 F, 259 P
Yesterday Macro: 277C, 29 F, 237 P
Steps: 7,605
PED'S / Supps
Test C 60mg (0.3mL)
Mast P 60mg (0.6mL)
Reta 2.5mg split M/W/F 1mg/0.5mg/1mg
BPC-157 500mcg AM/PM (10 units)
TB-500 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
HGH 4IU PM
Clen 40mcg AM fasted
GABA 2mg PM
1mL L-Carnitine (450mg/mL) PM before training
Daily supplements:
Baby aspirin, P5P, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2 psyiullim husk, C0Q10, Taurine, Magnessium Glycinate, Selenium, ALA, Berberine, Curcumin,
Side Effects & Adjustments:
No training Friday-Sunday due to wife being sick with food poisoning by the looks of it, if it was gastro the rest of us should have caught it.This has also impacted my sleep as I was caring for her . I did feel really flat myself tho, i attributed this to my nutrition so increased my calories for 2 days up to 3000 with carbs at approximately 400g and protein at 270g. Looking at my data I think i need to increase my fat intake as im averageing 30g. The "refeed" would have also contributed to the 1.4kg gain in weight which should only be water retention with the glycogen replenishment, hopefully over next few days achieveing target macros again this will drop off. Spent the weekend repainting my daughters bedroom as they are " too old" for pink and purple walls. This did consume the entire weekend trying to get it done before Monday but I still have the skirting to paint yet.
Looks like my niggle in right arm is actually tennis elbow, I have some rehab-style movements ill do throughout the week .
Training:
The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles
Week 9 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)
Exercises:
Bench Press – @ 87.5%
11 sets of 3 @ 125kg
Set 1 @ 120kg
Set 2-5 @ 125kg
Set 6-7 @ 120kg
Set 8 failed on 3rd rep @ 120kg
Set 9-11 @ 117.5kg
Reverse Grip Incline DB Bench– RPE 7
3 x 15 @ 22.5kg
Hex Press - RPE 7
3 x 15 @ 30kg pair
Flat DB Chest Fly - RPE 7
3 x 15 @ 15kg
DB Preacher Curl - RPE 7
3 x 15 @ 15kg
Incline DB Curl - RPE 7
3 x 15 @ 10kg
Training Notes:
Im still playing around with loading to manage and not aggravate my injuries further.
Pre workout at 3pm
1ml L-Carnitine
Premium sups Warrior Pre-workout
Dates 50g
Sports Fuel 101
Dopa-Drive
Really good session today after the break, movement felt good, good pump, starting to see more veins in the arms.
General Comments:
Big session to start with after the weekend, I was gassed by the end, the pump feels and looks good. The 3 x 15 sets were challenging after the bench. Had to change weight a couple of times lower than what i initially started with. Starting to get to the pointy end of the cut. The programming probably dosnt suit being in a cut. As long as i am sensible with the loading and dont let ego get in the way ill be fine, nothing like a challenge.
Powered by
@livewell labs
@Livewell rep
those are some nice veggie meals. i would prefer though fresh veggies and not frozen. but that is just me being pickyDate: 21st July
Fasted Body Weight: 104.5kg - up 1.4kg
BP - No measurements taken
Target Calories: 2300
Yesterday Calories : 2,483
Target Macro: 201 C, 51 F, 259 P
Yesterday Macro: 277C, 29 F, 237 P
Steps: 7,605
PED'S / Supps
Test C 60mg (0.3mL)
Mast P 60mg (0.6mL)
Reta 2.5mg split M/W/F 1mg/0.5mg/1mg
BPC-157 500mcg AM/PM (10 units)
TB-500 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
HGH 4IU PM
Clen 40mcg AM fasted
GABA 2mg PM
1mL L-Carnitine (450mg/mL) PM before training
Daily supplements:
Baby aspirin, P5P, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2 psyiullim husk, C0Q10, Taurine, Magnessium Glycinate, Selenium, ALA, Berberine, Curcumin,
Side Effects & Adjustments:
No training Friday-Sunday due to wife being sick with food poisoning by the looks of it, if it was gastro the rest of us should have caught it.This has also impacted my sleep as I was caring for her . I did feel really flat myself tho, i attributed this to my nutrition so increased my calories for 2 days up to 3000 with carbs at approximately 400g and protein at 270g. Looking at my data I think i need to increase my fat intake as im averageing 30g. The "refeed" would have also contributed to the 1.4kg gain in weight which should only be water retention with the glycogen replenishment, hopefully over next few days achieveing target macros again this will drop off. Spent the weekend repainting my daughters bedroom as they are " too old" for pink and purple walls. This did consume the entire weekend trying to get it done before Monday but I still have the skirting to paint yet.
Looks like my niggle in right arm is actually tennis elbow, I have some rehab-style movements ill do throughout the week .
Training:
The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles
Week 9 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)
Exercises:
Bench Press – @ 87.5%
11 sets of 3 @ 125kg
Set 1 @ 120kg
Set 2-5 @ 125kg
Set 6-7 @ 120kg
Set 8 failed on 3rd rep @ 120kg
Set 9-11 @ 117.5kg
Reverse Grip Incline DB Bench– RPE 7
3 x 15 @ 22.5kg
Hex Press - RPE 7
3 x 15 @ 30kg pair
Flat DB Chest Fly - RPE 7
3 x 15 @ 15kg
DB Preacher Curl - RPE 7
3 x 15 @ 15kg
Incline DB Curl - RPE 7
3 x 15 @ 10kg
Training Notes:
Im still playing around with loading to manage and not aggravate my injuries further.
Pre workout at 3pm
1ml L-Carnitine
Premium sups Warrior Pre-workout
Dates 50g
Sports Fuel 101
Dopa-Drive
Really good session today after the break, movement felt good, good pump, starting to see more veins in the arms.
General Comments:
Big session to start with after the weekend, I was gassed by the end, the pump feels and looks good. The 3 x 15 sets were challenging after the bench. Had to change weight a couple of times lower than what i initially started with. Starting to get to the pointy end of the cut. The programming probably dosnt suit being in a cut. As long as i am sensible with the loading and dont let ego get in the way ill be fine, nothing like a challenge.
Powered by
@livewell labs
@Livewell rep
@Wookie1
I agree, fresh would be better. Frozen just comes down to convenience reallythose are some nice veggie meals. i would prefer though fresh veggies and not frozen. but that is just me being picky
@Wookie1 solid work bro lifting strong!!Date: 21st July
Fasted Body Weight: 104.5kg - up 1.4kg
BP - No measurements taken
Target Calories: 2300
Yesterday Calories : 2,483
Target Macro: 201 C, 51 F, 259 P
Yesterday Macro: 277C, 29 F, 237 P
Steps: 7,605
PED'S / Supps
Test C 60mg (0.3mL)
Mast P 60mg (0.6mL)
Reta 2.5mg split M/W/F 1mg/0.5mg/1mg
BPC-157 500mcg AM/PM (10 units)
TB-500 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
HGH 4IU PM
Clen 40mcg AM fasted
GABA 2mg PM
1mL L-Carnitine (450mg/mL) PM before training
Daily supplements:
Baby aspirin, P5P, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2 psyiullim husk, C0Q10, Taurine, Magnessium Glycinate, Selenium, ALA, Berberine, Curcumin,
Side Effects & Adjustments:
No training Friday-Sunday due to wife being sick with food poisoning by the looks of it, if it was gastro the rest of us should have caught it.This has also impacted my sleep as I was caring for her . I did feel really flat myself tho, i attributed this to my nutrition so increased my calories for 2 days up to 3000 with carbs at approximately 400g and protein at 270g. Looking at my data I think i need to increase my fat intake as im averageing 30g. The "refeed" would have also contributed to the 1.4kg gain in weight which should only be water retention with the glycogen replenishment, hopefully over next few days achieveing target macros again this will drop off. Spent the weekend repainting my daughters bedroom as they are " too old" for pink and purple walls. This did consume the entire weekend trying to get it done before Monday but I still have the skirting to paint yet.
Looks like my niggle in right arm is actually tennis elbow, I have some rehab-style movements ill do throughout the week .
Training:
The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles
Week 9 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)
Exercises:
Bench Press – @ 87.5%
11 sets of 3 @ 125kg
Set 1 @ 120kg
Set 2-5 @ 125kg
Set 6-7 @ 120kg
Set 8 failed on 3rd rep @ 120kg
Set 9-11 @ 117.5kg
Reverse Grip Incline DB Bench– RPE 7
3 x 15 @ 22.5kg
Hex Press - RPE 7
3 x 15 @ 30kg pair
Flat DB Chest Fly - RPE 7
3 x 15 @ 15kg
DB Preacher Curl - RPE 7
3 x 15 @ 15kg
Incline DB Curl - RPE 7
3 x 15 @ 10kg
Training Notes:
Im still playing around with loading to manage and not aggravate my injuries further.
Pre workout at 3pm
1ml L-Carnitine
Premium sups Warrior Pre-workout
Dates 50g
Sports Fuel 101
Dopa-Drive
Really good session today after the break, movement felt good, good pump, starting to see more veins in the arms.
General Comments:
Big session to start with after the weekend, I was gassed by the end, the pump feels and looks good. The 3 x 15 sets were challenging after the bench. Had to change weight a couple of times lower than what i initially started with. Starting to get to the pointy end of the cut. The programming probably dosnt suit being in a cut. As long as i am sensible with the loading and dont let ego get in the way ill be fine, nothing like a challenge.
Powered by
@livewell labs
@Livewell rep
Date: 23rd July
Fasted Body Weight: 103.8kg , no change
BP: - No reading
Target Calories: 2300
Yesterday Calories : 2,386
Target Macro: 201 C, 51 F, 259 P
Yesterday Macro: 307 C, 44 F, 218 P
12,863 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 3IU PM
1mL L-Carnitine (450mg) PM before training
Daily supplements:
Baby aspirin, P5P, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2 psyiullim husk, C0Q10, Taurine
Side Effects & Adjustments:
No real change here. Had some bad indigestion all day even with taking heartburn tablets. Was probably from the bread last night with the home made pumpkin soup the wife made.
Training:
The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles
Week 9 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 – @ 87.5%
11 x 3 @ 160kg
Substituted with Hack Squat
Technogym
Split Stance DB RDL - RPE 7
3 x 15 each side @ pair of 15kg
Goblet Squat 1.5 reps- RPE 7
3 x 15 @ 20kg
Leg extension - RPE 7
3 x 15 @ 90kg
Technogym
Standing BW Calf Raises
4 x 20 @ BW 100kg
Pre workout:
1ml L-Carnitine
Premium sups Warrior Pre-workout
Bulk nutrients Sports Fuel 101
50g dates
Dopa-Drive from
Training Notes:
Todays session was hard to get into the groove I normally have. Indigestion was frustrating and making it hard. I wanted to go heavier on the hacks but I could feel pip and/or doms in the legs down un the hole. I should roll them out with a roller. The rest of the session was good, can start to see definition in the quads now.
Sponsored by
@livewell labs
@Livewell rep
Fasted Body Weight: 103.8kg , no change
BP: - No reading
Target Calories: 2300
Yesterday Calories : 2,386
Target Macro: 201 C, 51 F, 259 P
Yesterday Macro: 307 C, 44 F, 218 P
12,863 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 3IU PM
1mL L-Carnitine (450mg) PM before training
Daily supplements:
Baby aspirin, P5P, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2 psyiullim husk, C0Q10, Taurine
Side Effects & Adjustments:
No real change here. Had some bad indigestion all day even with taking heartburn tablets. Was probably from the bread last night with the home made pumpkin soup the wife made.
Training:
The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles
Week 9 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 – @ 87.5%
11 x 3 @ 160kg
Substituted with Hack Squat
Technogym
Split Stance DB RDL - RPE 7
3 x 15 each side @ pair of 15kg
Goblet Squat 1.5 reps- RPE 7
3 x 15 @ 20kg
Leg extension - RPE 7
3 x 15 @ 90kg
Technogym
Standing BW Calf Raises
4 x 20 @ BW 100kg
Pre workout:
1ml L-Carnitine
Premium sups Warrior Pre-workout
Bulk nutrients Sports Fuel 101
50g dates
Dopa-Drive from
Training Notes:
Todays session was hard to get into the groove I normally have. Indigestion was frustrating and making it hard. I wanted to go heavier on the hacks but I could feel pip and/or doms in the legs down un the hole. I should roll them out with a roller. The rest of the session was good, can start to see definition in the quads now.
Sponsored by
@livewell labs
@Livewell rep
Attachments
Yeah, just doesn't taste the same Frozen.
@Wookie1 Awesome work bro.......
Date: 24th July
Fasted Body Weight: 102.9kg , decreased by 0.9kg
BP: - No reading
Target Calories: 2,300
Yesterday Calories : 2,112
Target Macros: 201 C, 259 P, 51 F
Yesterday's Macro's: 194 C, 273 P, 36 F
7,176 steps
PED'S / Supps:
Test C 66mg (0.33mL) M,W,F
Mast P 66mg (0.65mL) M,W,F
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
GABA 2mg 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, Taurine, Magnessium Glycinate, Selenium, ALA, Berberine, Curcumin,
Side Effects and Adjustments:
No adjustments required at the moment, good to see the weight coming down. Finally cracked under 103kg, hopefully this keeps falling and when it plateaus out ill incorporate a refeed/carb load again.
Sleep is still terrible, I find im having a nap before going to the gym. I really dont want to take anything heavy for it so might look at trying the DSIP peptide stuff soon.
Training:
The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles
Week 9 of 15
Warm up -
Banded 7's for shoulders every session
Shoulders and Glutes warm up -
Hip halo activation
Into 2 rounds
10 PVC pass through
5 PVC aroumd the world's (each direction)
10 arm circles (each direction)
5 down dog/seal pose transitions
Exercises:
Shoulder Press – @ 87.5%
11 x 3 @ 70kg
Pushed press last set
Weighted BB Hip Thrust– @ 87.5%
11 x 3 @ 180kg
Double DB Z-Press - RPE 7
3 x 15 @ 15kg pair
Russian KB Swing - RPE 7
3 x 15 @ 20kg
GHD Hip Extension - RPE 7
3 x 15 @ BW
Substituted for back extension but with hips further forward , padding down on thigh
Front Plate Raise - RPE 7
3 x 15 @ 20kg plate
Extra outside of program
Lateral Raises
3 x 15 @ 12.5kg
Rear Delt Fly
3 x 15 @ 20kg
Notes:
Pre workout at 3pm
1ml L-Carnitine (450mg)
Sports Fuel
Premium sups Warrior Pre-workout
Dopa-Drive
Interesting programming going Shoulder,glutes,shoulder, glutes.
Another good session, really good sweat especially with the Barbell Hip thrusters.
Actually did military press for the first time since the accident, took it easy and gauged it rep by rep and didnt feel anything bad. Time will tell, see how it wake up tomorrow morning.
Starting to see the 3 delt heads and the bicep vein up into the front delt while doing the lateral raises
Sponsored by
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@Livewell rep
Fasted Body Weight: 102.9kg , decreased by 0.9kg
BP: - No reading
Target Calories: 2,300
Yesterday Calories : 2,112
Target Macros: 201 C, 259 P, 51 F
Yesterday's Macro's: 194 C, 273 P, 36 F
7,176 steps
PED'S / Supps:
Test C 66mg (0.33mL) M,W,F
Mast P 66mg (0.65mL) M,W,F
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
GABA 2mg 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, Taurine, Magnessium Glycinate, Selenium, ALA, Berberine, Curcumin,
Side Effects and Adjustments:
No adjustments required at the moment, good to see the weight coming down. Finally cracked under 103kg, hopefully this keeps falling and when it plateaus out ill incorporate a refeed/carb load again.
Sleep is still terrible, I find im having a nap before going to the gym. I really dont want to take anything heavy for it so might look at trying the DSIP peptide stuff soon.
Training:
The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles
Week 9 of 15
Warm up -
Banded 7's for shoulders every session
Shoulders and Glutes warm up -
Hip halo activation
Into 2 rounds
10 PVC pass through
5 PVC aroumd the world's (each direction)
10 arm circles (each direction)
5 down dog/seal pose transitions
Exercises:
Shoulder Press – @ 87.5%
11 x 3 @ 70kg
Pushed press last set
Weighted BB Hip Thrust– @ 87.5%
11 x 3 @ 180kg
Double DB Z-Press - RPE 7
3 x 15 @ 15kg pair
Russian KB Swing - RPE 7
3 x 15 @ 20kg
GHD Hip Extension - RPE 7
3 x 15 @ BW
Substituted for back extension but with hips further forward , padding down on thigh
Front Plate Raise - RPE 7
3 x 15 @ 20kg plate
Extra outside of program
Lateral Raises
3 x 15 @ 12.5kg
Rear Delt Fly
3 x 15 @ 20kg
Notes:
Pre workout at 3pm
1ml L-Carnitine (450mg)
Sports Fuel
Premium sups Warrior Pre-workout
Dopa-Drive
Interesting programming going Shoulder,glutes,shoulder, glutes.
Another good session, really good sweat especially with the Barbell Hip thrusters.
Actually did military press for the first time since the accident, took it easy and gauged it rep by rep and didnt feel anything bad. Time will tell, see how it wake up tomorrow morning.
Starting to see the 3 delt heads and the bicep vein up into the front delt while doing the lateral raises
Sponsored by
@livewell labs
@Livewell rep
Attachments
@Wookie1 you have good protein carb ratios going bro i like that level and i like the training going well
you saying you target lower protein? imo you should be targeting higher protein
@Wookie1 nice update big fella. Looks like you’re leaning out.Date: 21st July
Fasted Body Weight: 104.5kg - up 1.4kg
BP - No measurements taken
Target Calories: 2300
Yesterday Calories : 2,483
Target Macro: 201 C, 51 F, 259 P
Yesterday Macro: 277C, 29 F, 237 P
Steps: 7,605
PED'S / Supps
Test C 60mg (0.3mL)
Mast P 60mg (0.6mL)
Reta 2.5mg split M/W/F 1mg/0.5mg/1mg
BPC-157 500mcg AM/PM (10 units)
TB-500 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
HGH 4IU PM
Clen 40mcg AM fasted
GABA 2mg PM
1mL L-Carnitine (450mg/mL) PM before training
Daily supplements:
Baby aspirin, P5P, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2 psyiullim husk, C0Q10, Taurine, Magnessium Glycinate, Selenium, ALA, Berberine, Curcumin,
Side Effects & Adjustments:
No training Friday-Sunday due to wife being sick with food poisoning by the looks of it, if it was gastro the rest of us should have caught it.This has also impacted my sleep as I was caring for her . I did feel really flat myself tho, i attributed this to my nutrition so increased my calories for 2 days up to 3000 with carbs at approximately 400g and protein at 270g. Looking at my data I think i need to increase my fat intake as im averageing 30g. The "refeed" would have also contributed to the 1.4kg gain in weight which should only be water retention with the glycogen replenishment, hopefully over next few days achieveing target macros again this will drop off. Spent the weekend repainting my daughters bedroom as they are " too old" for pink and purple walls. This did consume the entire weekend trying to get it done before Monday but I still have the skirting to paint yet.
Looks like my niggle in right arm is actually tennis elbow, I have some rehab-style movements ill do throughout the week .
Training:
The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles
Week 9 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)
Exercises:
Bench Press – @ 87.5%
11 sets of 3 @ 125kg
Set 1 @ 120kg
Set 2-5 @ 125kg
Set 6-7 @ 120kg
Set 8 failed on 3rd rep @ 120kg
Set 9-11 @ 117.5kg
Reverse Grip Incline DB Bench– RPE 7
3 x 15 @ 22.5kg
Hex Press - RPE 7
3 x 15 @ 30kg pair
Flat DB Chest Fly - RPE 7
3 x 15 @ 15kg
DB Preacher Curl - RPE 7
3 x 15 @ 15kg
Incline DB Curl - RPE 7
3 x 15 @ 10kg
Training Notes:
Im still playing around with loading to manage and not aggravate my injuries further.
Pre workout at 3pm
1ml L-Carnitine
Premium sups Warrior Pre-workout
Dates 50g
Sports Fuel 101
Dopa-Drive
Really good session today after the break, movement felt good, good pump, starting to see more veins in the arms.
General Comments:
Big session to start with after the weekend, I was gassed by the end, the pump feels and looks good. The 3 x 15 sets were challenging after the bench. Had to change weight a couple of times lower than what i initially started with. Starting to get to the pointy end of the cut. The programming probably dosnt suit being in a cut. As long as i am sensible with the loading and dont let ego get in the way ill be fine, nothing like a challenge.
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@Livewell rep
Nah im not targeting lower protein, i always try hit the protein goal. Could have been a typo somewhere. There has been a couple times i havnt hit it but that wasn't intentionally
try to add protein bars i do that
Date: 28th July
Fasted Body Weight: 102kg - down 0.9kg
BP - No measurements taken
Target Calories: 2300
Yesterday Calories : 2,029
Target Macro: 201 C, 51 F, 259 P
Yesterday Macro: 199C, 37 F, 211 P
Steps: 5,267
PED'S / Supps
Test C 60mg (0.3mL)
Mast P 60mg (0.6mL)
Reta 2.5mg split M/W/F 1mg/0.5mg/1mg
BPC-157 500mcg AM/PM (10 units)
TB-500 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
HGH 4IU PM
Clen 40mcg AM fasted
GABA 2mg PM
1mL L-Carnitine (450mg/mL) PM before training
Daily supplements:
Baby aspirin, P5P, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2 psyiullim husk, C0Q10, Taurine, Magnessium Glycinate, Selenium, ALA, Berberine, Curcumin,
Side Effects & Adjustments:
No training Friday-Sunday due to going away for the weekend for daughters birthday. Had a break from all PED'S, just took supplements and maintained diet as best I could. Weight is down 0.9kg from Friday morning so did achieve target calories fairly well.
Training:
The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles
Week 10 of 15 - Deload week
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)
Exercises:
Bench Press – @ RPE 6
4 x 8 @ 90kg
Alt Incline DB Bench– RPE 7
3 x 15 @ 25kg
Reverse Grip Bench Press - RPE 7
3 x 15 @ 70kg
Flat DB Chest Fly - RPE 7
3 x 15 @ 15kg
Standing Alt DB Hammer Curl - RPE 7
3 x 15 @ 15kg
Ring Curl - RPE 7
3 x 15 @ BW
Training Notes:
Im still playing around with loading to manage and not aggravate my injuries further.
Pre workout at 3pm
1ml L-Carnitine
Premium sups Warrior Pre-workout
Dates 50g
Sports Fuel 101
Dopa-Drive
2 rice cakes with peanut butter
General Comments:
Good session after the break, the deload has allowed for a good pump. I ate to much before training which confirmes to me I train better empty or with a liquid based faster acting source of nutrition. The double digits in weight is getting so close now, possibly few more weeks.
Reduced steps yesterday due to driving home most of the day. Sleep felt really good last night after being away for a few nights.
Powered by
@livewell labs
@Livewell rep
Fasted Body Weight: 102kg - down 0.9kg
BP - No measurements taken
Target Calories: 2300
Yesterday Calories : 2,029
Target Macro: 201 C, 51 F, 259 P
Yesterday Macro: 199C, 37 F, 211 P
Steps: 5,267
PED'S / Supps
Test C 60mg (0.3mL)
Mast P 60mg (0.6mL)
Reta 2.5mg split M/W/F 1mg/0.5mg/1mg
BPC-157 500mcg AM/PM (10 units)
TB-500 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
HGH 4IU PM
Clen 40mcg AM fasted
GABA 2mg PM
1mL L-Carnitine (450mg/mL) PM before training
Daily supplements:
Baby aspirin, P5P, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2 psyiullim husk, C0Q10, Taurine, Magnessium Glycinate, Selenium, ALA, Berberine, Curcumin,
Side Effects & Adjustments:
No training Friday-Sunday due to going away for the weekend for daughters birthday. Had a break from all PED'S, just took supplements and maintained diet as best I could. Weight is down 0.9kg from Friday morning so did achieve target calories fairly well.
Training:
The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles
Week 10 of 15 - Deload week
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)
Exercises:
Bench Press – @ RPE 6
4 x 8 @ 90kg
Alt Incline DB Bench– RPE 7
3 x 15 @ 25kg
Reverse Grip Bench Press - RPE 7
3 x 15 @ 70kg
Flat DB Chest Fly - RPE 7
3 x 15 @ 15kg
Standing Alt DB Hammer Curl - RPE 7
3 x 15 @ 15kg
Ring Curl - RPE 7
3 x 15 @ BW
Training Notes:
Im still playing around with loading to manage and not aggravate my injuries further.
Pre workout at 3pm
1ml L-Carnitine
Premium sups Warrior Pre-workout
Dates 50g
Sports Fuel 101
Dopa-Drive
2 rice cakes with peanut butter
General Comments:
Good session after the break, the deload has allowed for a good pump. I ate to much before training which confirmes to me I train better empty or with a liquid based faster acting source of nutrition. The double digits in weight is getting so close now, possibly few more weeks.
Reduced steps yesterday due to driving home most of the day. Sleep felt really good last night after being away for a few nights.
Powered by
@livewell labs
@Livewell rep
Attachments
Just a bit of a food update. No real change from original post. Quite repetitive but dosnt bother me. The 3 core meals get me close to targets then I can add bits n pieces to hit total target. Some meals are with red meat instead of chicken
Attachments
@Wookie1 the peptide list is something special. nice job on all that. keep us updated on what you like/dont' like
I also use beet juice
Date: 29th July
Fasted Body Weight: 101.7kg , decreased by 0.3kg
BP: - No reading
Target Calories: 2,300
Yesterday Calories : 2,458
Target Macros: 201 C, 259 P, 51 F
Yesterday's Macro's: 290 C, 193 P, 53 F
8,486steps
PED'S / Supps:
Test C 60mg (0.33mL) M,W,F
Mast P 66mg (0.65mL) M,W,F
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
GABA 2mg 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, Taurine, Magnessium Glycinate, Selenium, ALA, Berberine, Curcumin,
Side Effects & Adjustments:
No change other than sleep being the biggest factor now, hard to achieve quality and length of sleep....
Training:
The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles
Week 10 of 15 - Deload week
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 – @ RPE 6
4 x 8 @ 120kg
Superset with pullups 1 for 1
Strict Pull Ups
4 x 8 @ BW
Bent Over BB Row - RPE 7
3 x 15 @ 60kg
Straight Arm Lat Pulldown - RPE 7
3 x 15 @ 25kg
Single Arm DB Kick Backs
3 x 15 @ 12.5kg
Standing KB Crush Grip French Press
3 x 15 @ 20kg
Dips
3 x 10 @ BW
1 x 6 @ 20kg
Tricep Push Downs
3 x 15 @ 33.75kg
Tennis elbow rehab movement
• Dumbbell wrist flexions: 3-4 sets, 8-10 reps, 3 second eccentric phase and 45 seconds’ rest. @ 12.5kg
• Dumbbell wrist extension isometrics: 2 sets, 5 reps, 30 second holds, 45 seconds’ rest @ 5kg
Cardio:
30 mins LISS
2 degree 4km/h
Assault Bike
10 rounds
1 minute on with 1 minute off
Keeping cadence at around 60
Notes:
Pre workout:
1ml L-Carnitine
Premium sups Warrior Pre-workout
Dopa-Drive
Appointment with an exercise physiologist today, they can notice a substantial strength difference between my right and left side which is a symptom of my bulging disc and impinged nerve on the right side. I have some exercises to do daily to work on strengthening and also to reduce pressure on the cervical spine.
Overall another good session, some good vascular pumps starting to happen. Looking in mirror while doing tricep kickbacks and can see alot of definition, need to get a picture somehow. Could be a bit overkill but about 3.5hrs all up while the kids were doing various after school sports.
Did the deadlifts and chin ups like a super set, 1 for 1.
Sponsored by
@livewell labs
@Livewell rep
Fasted Body Weight: 101.7kg , decreased by 0.3kg
BP: - No reading
Target Calories: 2,300
Yesterday Calories : 2,458
Target Macros: 201 C, 259 P, 51 F
Yesterday's Macro's: 290 C, 193 P, 53 F
8,486steps
PED'S / Supps:
Test C 60mg (0.33mL) M,W,F
Mast P 66mg (0.65mL) M,W,F
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
GABA 2mg 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, Taurine, Magnessium Glycinate, Selenium, ALA, Berberine, Curcumin,
Side Effects & Adjustments:
No change other than sleep being the biggest factor now, hard to achieve quality and length of sleep....
Training:
The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles
Week 10 of 15 - Deload week
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 – @ RPE 6
4 x 8 @ 120kg
Superset with pullups 1 for 1
Strict Pull Ups
4 x 8 @ BW
Bent Over BB Row - RPE 7
3 x 15 @ 60kg
Straight Arm Lat Pulldown - RPE 7
3 x 15 @ 25kg
Single Arm DB Kick Backs
3 x 15 @ 12.5kg
Standing KB Crush Grip French Press
3 x 15 @ 20kg
Dips
3 x 10 @ BW
1 x 6 @ 20kg
Tricep Push Downs
3 x 15 @ 33.75kg
Tennis elbow rehab movement
• Dumbbell wrist flexions: 3-4 sets, 8-10 reps, 3 second eccentric phase and 45 seconds’ rest. @ 12.5kg
• Dumbbell wrist extension isometrics: 2 sets, 5 reps, 30 second holds, 45 seconds’ rest @ 5kg
Cardio:
30 mins LISS
2 degree 4km/h
Assault Bike
10 rounds
1 minute on with 1 minute off
Keeping cadence at around 60
Notes:
Pre workout:
1ml L-Carnitine
Premium sups Warrior Pre-workout
Dopa-Drive
Appointment with an exercise physiologist today, they can notice a substantial strength difference between my right and left side which is a symptom of my bulging disc and impinged nerve on the right side. I have some exercises to do daily to work on strengthening and also to reduce pressure on the cervical spine.
Overall another good session, some good vascular pumps starting to happen. Looking in mirror while doing tricep kickbacks and can see alot of definition, need to get a picture somehow. Could be a bit overkill but about 3.5hrs all up while the kids were doing various after school sports.
Did the deadlifts and chin ups like a super set, 1 for 1.
Sponsored by
@livewell labs
@Livewell rep
Attachments
That is actually a very good point and something I have been meaning to do. Ill put something together as a separate post to the training in this log soon
bros good job on this one. i like the pre workout. that some hardcore stuff. hopefully it don't mess with sleep though @Wookie1
Very nice update, lots of information on this one, the supplements, look, terrific. @Wookie1 Proud of you, man. Keep up the good work.
for sure. its trial/errorThat is actually a very good point and something I have been meaning to do. Ill put something together as a separate post to the training in this log soon
@wookie
bro with a name like wookie i would think you would be a lot lizard lover. surprised you not posting those stories. but i do love the red meat hell yeah!
nice notes on everything. the supps look pretty solid. @Wookie1 nice job on this one man.
@Wookie1 repetitive is good. core meals are on point. love it
Date: 30th July
Fasted Body Weight: 101.4kg , down 0.3kg
BP: - No reading
Target Calories: 2,300
Yesterday Calories : 2,201
Target Macro: 201 C, 51 F, 259 P
Yesterday Macro: 229 C, 44 F, 210 P
12,353 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:
Morning
Multi, D3+K2, Fish Oil, CoQ10, Vit C, P5P, Curcumin, Berberine (pre-meal)
Midday
Fish Oil (2nd), Curcumin (2nd), Liver Support, Berberine (pre-meal), ALA
Evening
Magnesium Glycinate, Taurine, Psyllium (if needed), Selenium, Berberine (optional 3rd dose)
Side Effects & Adjustments:
No real change here. Im going to space out my supps as listed above as opposed to taking them all at once in the morning. Looks like its the ALA giving me bad indigestion . Poor sleep did have a nap before gym. Didnt take any L-Carnitine before gym more so because i forgot but if sleep is improved ill just take it in the morning instead of before the gym.
Training:
The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles
Week 10 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:
Deload week
Back Squat has been Substituted out to reduce loading off the spine and in its place i will do Hack squats and Leg Press
Hack Squat – @ RPE 6
4 x 8 @ 80kg
Technogym
Leg Press - @ RPE 6
4 x 8 @ 200kg
Technogym
Barbell RDL - RPE 7
3 x 15 @ 80kg
Back Racked BB Box Step Ups - RPE 7
3 x 15 ea. @ 20kg
Laying Hamstring Curl - RPE 7
3 x 15 @ 30kg
Technogym
Leg Extension - RPE 7
3 x 15 @ 70kg
Standing BW Calf Raises
4 x 20 @ BW 100kg
Pre workout:
Premium sups Warrior Pre-workout
Dopa-Drive
Training Notes:
Felt off today, lethargic, hard to be motivated. I could have something as one of my daughters is down with a feaver at the moment. Could also be just being in a deficit for so long. So tonight i made up a big dish of creamy bacon and chicken cabonarra, no idea on the macros for tomorrows recap will be out a bit. I might need to ramp up to maintenance levels for a bit before the last push. Otherwise got a really good sweat up , legs are starting to look more defined.
Sponsored by
@livewell labs
@Livewell rep
Fasted Body Weight: 101.4kg , down 0.3kg
BP: - No reading
Target Calories: 2,300
Yesterday Calories : 2,201
Target Macro: 201 C, 51 F, 259 P
Yesterday Macro: 229 C, 44 F, 210 P
12,353 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:
Morning
Multi, D3+K2, Fish Oil, CoQ10, Vit C, P5P, Curcumin, Berberine (pre-meal)
Midday
Fish Oil (2nd), Curcumin (2nd), Liver Support, Berberine (pre-meal), ALA
Evening
Magnesium Glycinate, Taurine, Psyllium (if needed), Selenium, Berberine (optional 3rd dose)
Side Effects & Adjustments:
No real change here. Im going to space out my supps as listed above as opposed to taking them all at once in the morning. Looks like its the ALA giving me bad indigestion . Poor sleep did have a nap before gym. Didnt take any L-Carnitine before gym more so because i forgot but if sleep is improved ill just take it in the morning instead of before the gym.
Training:
The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles
Week 10 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:
Deload week
Back Squat has been Substituted out to reduce loading off the spine and in its place i will do Hack squats and Leg Press
Hack Squat – @ RPE 6
4 x 8 @ 80kg
Technogym
Leg Press - @ RPE 6
4 x 8 @ 200kg
Technogym
Barbell RDL - RPE 7
3 x 15 @ 80kg
Back Racked BB Box Step Ups - RPE 7
3 x 15 ea. @ 20kg
Laying Hamstring Curl - RPE 7
3 x 15 @ 30kg
Technogym
Leg Extension - RPE 7
3 x 15 @ 70kg
Standing BW Calf Raises
4 x 20 @ BW 100kg
Pre workout:
Premium sups Warrior Pre-workout
Dopa-Drive
Training Notes:
Felt off today, lethargic, hard to be motivated. I could have something as one of my daughters is down with a feaver at the moment. Could also be just being in a deficit for so long. So tonight i made up a big dish of creamy bacon and chicken cabonarra, no idea on the macros for tomorrows recap will be out a bit. I might need to ramp up to maintenance levels for a bit before the last push. Otherwise got a really good sweat up , legs are starting to look more defined.
Sponsored by
@livewell labs
@Livewell rep
Attachments
@Wookie1 Updates are on point man....keep it up......
Date: 31st July
Fasted Body Weight: 101.6kg , increased by 0.2kg
BP: - No reading
Target Calories: 2,300
Yesterday Calories :
Target Macros: 201 C, 259 P, 51 F
Yesterday's Macro's:
7,276 steps
PED'S / Supps:
Test C 66mg (0.33mL) M,W,F
Mast P 66mg (0.65mL) M,W,F
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
GABA 2mg PM
1mL L-Carnitine PM before training
Daily supplements:
Morning
Multi, D3+K2, Fish Oil, CoQ10, Vit C, P5P, Curcumin, Berberine (pre-meal)
Midday
Fish Oil (2nd), Curcumin (2nd), Liver Support, Berberine (pre-meal), ALA
Evening
Magnesium Glycinate, Taurine, Psyllium (if needed), Selenium, Berberine (optional 3rd dose)
Side Effects and Adjustments:
Food intake has increased, i havnt tracked all the calories im just eating. Macros will be inaccurate for a few days. I did feel better today from the extra food. Will continue for another day or two. I have been in a deficit since march and was fixated on my next goal/checkpoint of under 100kg. This is a long game anf a few days at maintenance or even surplus won't hurt. Gotta be smart with this
Training:
The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles
Week 10 of 15
Warm up -
Banded 7's for shoulders every session
Shoulders and Glutes warm up -
Hip halo activation
Into 2 rounds
10 PVC pass through
5 PVC aroumd the world's (each direction)
10 arm circles (each direction)
5 down dog/seal pose transitions
Deload week
Exercises:
Shoulder Press – @ RPE 6
4 x 8 @ 50kg
Weighted BB Hip Thrust– @ RPE 6
4 x 8 @ 140kg
Seated Arnold Press - RPE 7
3 x 15 @ 25kg pair
GHD Hip Extension - RPE 7
3 x 15 @ BW
Substituted for back extension but with hips further forward , padding down on thigh
Banded Pull Through
3 x 15 @ Heavy band
Front Plate Raise - RPE 7
3 x 15 @ 20kg plate
Ring Y Raise
3 x 15 @ BW
Extra outside of program
Lateral Raises
3 x 15 @ 12.5kg
Rear Delt Cable Crossover Fly
3 x 15 @ 20kg
Abductor
3 x 15 @ 45kg
Technogym
Adductor
3 x 15 @ 30kg
Technogym
Shoulder Rehab & Activation Program
Rotator Cuff External Rotation with Band
3 x 15 each side
Banded Serratus Wall Slides
3 x 6-8
Prone I’s & Y’s on Bench
3 x 10 @ 1kg
30° Banded Scapular Shrugs
3 x 12-15 each side
Notes:
Pre workout at 3pm
1ml L-Carnitine (450mg)
Sports Fuel
Premium sups Warrior Pre-workout
Dopa-Drive
Change the programming order so it was all shoulders then all glute movements. Felt better today energy wise after the extra food. Also started some shoulder rehab-style/Strength movements after seeing an exercise physiologist. They have noticed a substantial strength difference between my left and right side due to bulging disc/impinged nerve
Sponsored by
@livewell labs
@Livewell rep
Fasted Body Weight: 101.6kg , increased by 0.2kg
BP: - No reading
Target Calories: 2,300
Yesterday Calories :
Target Macros: 201 C, 259 P, 51 F
Yesterday's Macro's:
7,276 steps
PED'S / Supps:
Test C 66mg (0.33mL) M,W,F
Mast P 66mg (0.65mL) M,W,F
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
GABA 2mg PM
1mL L-Carnitine PM before training
Daily supplements:
Morning
Multi, D3+K2, Fish Oil, CoQ10, Vit C, P5P, Curcumin, Berberine (pre-meal)
Midday
Fish Oil (2nd), Curcumin (2nd), Liver Support, Berberine (pre-meal), ALA
Evening
Magnesium Glycinate, Taurine, Psyllium (if needed), Selenium, Berberine (optional 3rd dose)
Side Effects and Adjustments:
Food intake has increased, i havnt tracked all the calories im just eating. Macros will be inaccurate for a few days. I did feel better today from the extra food. Will continue for another day or two. I have been in a deficit since march and was fixated on my next goal/checkpoint of under 100kg. This is a long game anf a few days at maintenance or even surplus won't hurt. Gotta be smart with this
Training:
The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles
Week 10 of 15
Warm up -
Banded 7's for shoulders every session
Shoulders and Glutes warm up -
Hip halo activation
Into 2 rounds
10 PVC pass through
5 PVC aroumd the world's (each direction)
10 arm circles (each direction)
5 down dog/seal pose transitions
Deload week
Exercises:
Shoulder Press – @ RPE 6
4 x 8 @ 50kg
Weighted BB Hip Thrust– @ RPE 6
4 x 8 @ 140kg
Seated Arnold Press - RPE 7
3 x 15 @ 25kg pair
GHD Hip Extension - RPE 7
3 x 15 @ BW
Substituted for back extension but with hips further forward , padding down on thigh
Banded Pull Through
3 x 15 @ Heavy band
Front Plate Raise - RPE 7
3 x 15 @ 20kg plate
Ring Y Raise
3 x 15 @ BW
Extra outside of program
Lateral Raises
3 x 15 @ 12.5kg
Rear Delt Cable Crossover Fly
3 x 15 @ 20kg
Abductor
3 x 15 @ 45kg
Technogym
Adductor
3 x 15 @ 30kg
Technogym
Shoulder Rehab & Activation Program
Rotator Cuff External Rotation with Band
3 x 15 each side
Banded Serratus Wall Slides
3 x 6-8
Prone I’s & Y’s on Bench
3 x 10 @ 1kg
30° Banded Scapular Shrugs
3 x 12-15 each side
Notes:
Pre workout at 3pm
1ml L-Carnitine (450mg)
Sports Fuel
Premium sups Warrior Pre-workout
Dopa-Drive
Change the programming order so it was all shoulders then all glute movements. Felt better today energy wise after the extra food. Also started some shoulder rehab-style/Strength movements after seeing an exercise physiologist. They have noticed a substantial strength difference between my left and right side due to bulging disc/impinged nerve
Sponsored by
@livewell labs
@Livewell rep
@Wookie1 love the storage container man. I need to get one of those
Yeah they are good. If you search places like ebay, Amazon, temu for Essential oil storage or ink storage 1-3mL for peps and 10mL for oils. There is also a place in America run by some veterans that do a 3D printed case that looks tough and rugged, bit dearer but looks solid.
Attachments
@Wookie1 buy USA made always bro we love that
Date: 1st August
Fasted Body Weight: 102.6kg , increased by 1kg
BP: - No reading
Target Calories: 2,300
Yesterday Calories :
Target Macros: 201 C, 259 P, 51 F
Yesterday's Macro's:
7,340 steps
PED'S / Supps:
Test C 66mg (0.33mL) M,W,F
Mast P 66mg (0.65mL) M,W,F
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
GABA 2mg PM
SLUPP-322
Mots-c 2mg
1mL L-Carnitine PM before training
Daily supplements:
Morning
Multi, D3+K2, Fish Oil, CoQ10, Vit C, P5P, Curcumin, Berberine (pre-meal)
Midday
Fish Oil (2nd), Curcumin (2nd), Liver Support, Berberine (pre-meal), ALA
Evening
Magnesium Glycinate, Taurine, Psyllium (if needed), Selenium, Berberine (optional 3rd dose)
Side Effects and Adjustments:
Food intake has increased, i havnt tracked all the calories im just eating. Macros will be inaccurate for a few days. Back on track with following macro goals
New Additions today Slu-pp3232 and Mots-c thanks to @livewell labs and @Livewell rep. Interested in seeing how this works and the potential energy increase which will be handy for the final push of the cut.
Training:
The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles
Week 10 of 15
Warm up -
Banded 7's for shoulders every session
Arms and Core Warm Up
3 Rounds
15/12 cal row
15 banded bicep curls (light band - fast reps) 15/12 cal ski
15 banded tricep extenstions (ight band -fact reps)
-into-
3 rounds:
5 Alt.V-ups (each side) 10 Lying Heel Taps (each side) 5 Cat/Cows
Exercises:
Banded Pushups
5 x 10
Chin-Ups
5 x 10
Dips
5 x 10
Incline DB Hammer Curls
3 x 15 @ 12.5kg
Inverted Skull Crusher
3 x 15 @ BW
DB Preacher Curl
3 x 15 @ 12.5kg
Shoulder Rehab & Activation Program
Performed before weights
Rotator Cuff External Rotation with Band
3 x 15 each side
Banded Serratus Wall Slides
3 x 6-8
Prone I’s & Y’s on Bench
3 x 10 @ 1kg
30° Banded Scapular Shrugs
3 x 12-15 each side
Tennis elbow rehab movement
• Dumbbell wrist flexions: 3-4 sets, 8-10 reps, 3 second eccentric phase and 45 seconds’ rest. @ 12.5kg
• Dumbbell wrist extension isometrics: 2 sets, 5 reps, 30 second holds, 45 seconds’ rest @ 5kg
Cardio
LISS
20mins incline 3 speed 4km
Notes:
Pre workout at 3pm
1ml L-Carnitine (450mg)
Premium sups Warrior Pre-workout
Dopa-Drive
Felt much better from the increased food, back on track today to achieve targets again. Overall a good session, seeing some more definition its a shame the photos are not the same as you see with your eyes
Sponsored by
@livewell labs
@Livewell rep
Fasted Body Weight: 102.6kg , increased by 1kg
BP: - No reading
Target Calories: 2,300
Yesterday Calories :
Target Macros: 201 C, 259 P, 51 F
Yesterday's Macro's:
7,340 steps
PED'S / Supps:
Test C 66mg (0.33mL) M,W,F
Mast P 66mg (0.65mL) M,W,F
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
GABA 2mg PM
SLUPP-322
Mots-c 2mg
1mL L-Carnitine PM before training
Daily supplements:
Morning
Multi, D3+K2, Fish Oil, CoQ10, Vit C, P5P, Curcumin, Berberine (pre-meal)
Midday
Fish Oil (2nd), Curcumin (2nd), Liver Support, Berberine (pre-meal), ALA
Evening
Magnesium Glycinate, Taurine, Psyllium (if needed), Selenium, Berberine (optional 3rd dose)
Side Effects and Adjustments:
Food intake has increased, i havnt tracked all the calories im just eating. Macros will be inaccurate for a few days. Back on track with following macro goals
New Additions today Slu-pp3232 and Mots-c thanks to @livewell labs and @Livewell rep. Interested in seeing how this works and the potential energy increase which will be handy for the final push of the cut.
Training:
The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles
Week 10 of 15
Warm up -
Banded 7's for shoulders every session
Arms and Core Warm Up
3 Rounds
15/12 cal row
15 banded bicep curls (light band - fast reps) 15/12 cal ski
15 banded tricep extenstions (ight band -fact reps)
-into-
3 rounds:
5 Alt.V-ups (each side) 10 Lying Heel Taps (each side) 5 Cat/Cows
Exercises:
Banded Pushups
5 x 10
Chin-Ups
5 x 10
Dips
5 x 10
Incline DB Hammer Curls
3 x 15 @ 12.5kg
Inverted Skull Crusher
3 x 15 @ BW
DB Preacher Curl
3 x 15 @ 12.5kg
Shoulder Rehab & Activation Program
Performed before weights
Rotator Cuff External Rotation with Band
3 x 15 each side
Banded Serratus Wall Slides
3 x 6-8
Prone I’s & Y’s on Bench
3 x 10 @ 1kg
30° Banded Scapular Shrugs
3 x 12-15 each side
Tennis elbow rehab movement
• Dumbbell wrist flexions: 3-4 sets, 8-10 reps, 3 second eccentric phase and 45 seconds’ rest. @ 12.5kg
• Dumbbell wrist extension isometrics: 2 sets, 5 reps, 30 second holds, 45 seconds’ rest @ 5kg
Cardio
LISS
20mins incline 3 speed 4km
Notes:
Pre workout at 3pm
1ml L-Carnitine (450mg)
Premium sups Warrior Pre-workout
Dopa-Drive
Felt much better from the increased food, back on track today to achieve targets again. Overall a good session, seeing some more definition its a shame the photos are not the same as you see with your eyes
Sponsored by
@livewell labs
@Livewell rep
Attachments
growth and lean size there dude
i did look at those meat pics what is that?
Its a whole rump I cut down for steaks and also diced up for my meals preps. I think its called sirloin in the states.
nice picture collage of everything @Wookie1 this is some solid info. i'm glad you put it all together
bro dayum EF family impressed. this is a big update. lots of good shit going on
Appreciate the support from the EF family and feedback
Fair old list of supps and PEDs
bros you looking good! the tennis elbow is on point. keep it up! @Wookie1
@Wookie1 you are looking terrific for sure! nice job on the LISS. that is underrated cardio
@Wookie1 nice job posting up the notes. sorry about the tennis elbow. that is a bad injury that is very annoying
That is a nice batch of food pictures and nice job on the training as well. Pictures Look fantastic. You're coming into your own now. @Wookie1
sirloin I like that cut with ribeye
bro EF family love youAppreciate the support from the EF family and feedback
@Wookie1 do you feel any improvements in your tennis elbow since taking peptides?
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