DATE / DAY: Saturday
Weight: 94.5
Sleep: 7 hours score of 85
Resting HR: 49
Stress (1–10): 3 - big day at work
COMPOUNDS / SUPPLEMENTS
AAS:
- GSL Sus250 30mg
- GSL Mast P 45mg
Peptides:
- MT2 .5mg
- GSL HGH 2IU AM Fasted
Health Support:
5000 IU Vitamin D3
180 mcg Vitamin K2 (MK-7)
1000 mcg Methyl Folate
1000 mcg Vitamin B12
650 mg Choline
325 mcg Kelp
3000 mg Inositol
4 mg Astaxanthin
600 mg Pantethine
1200 mg Berberine - Currently out
1200 mg Citrus Bergamot
1200 mg Red Yeast Rice - Currently out
500 mg Calcium D-Glucarate
1000 mg TUDCA
2400 mg NAC
5 g Glycine
600 mg Magnesium Glycinate
3 g Glutamine
400 mg L-Theanine
900 mg Ashwagandha
120 mg Passion Flower
5 mg Melatonin
10 g Creatine
5 g Taurine
3 g L-Carnitine
1100 mg Astragalus Root
900 mg Grape Seed Extract
600 mg CoQ10
500 IU Vitamin E
8000 mg Fish Oil
3000 mg Vitamin C
30 mg Zinc
5 mg Cialis
40mg Telmisartan
Notes (BP, sides, pumps, mood):
- 114/62
- Pump nice
- Mood bad, very irritable
- Strength and endurance solid
- Vascular and dry - Legs still puffy and sock marks
DIET & NUTRITION
Calories: 2642
Protein: 252g
Carbs: 273g
Fats: 55g
Hydration: 5L water
Sodium Intake: 10g salt - trying higher sodium to feel better - i sweat a TON during my cardio
(this wont change for the rest of my cut)
Notes (appetite, digestion, bloat):
Only hungry after cardio and training all day barely want food
TRAINING -
40 Mins of Elliptical and 20 minutes stair mill 115 Avg BPM
Push A - Chest, Shoulders, Triceps
Bench Press (Dumbbell)
Set 1: 40 kg x 11
Set 2: 42.5 kg x 8
Set 3: 42.5 kg x 8
Incline Chest Press (Machine)
Set 1: 80 kg x 13
Set 2: 90 kg x 12
Set 3: 100 kg x 9
Butterfly (Pec Deck)
Set 1: 100 kg x 10
Set 2: 93 kg x 12
Chest Dip (Weighted)
Set 1: 10 kg x 12
Set 2: 20 kg x 10
Push Up
Set 1: 13 reps
Lateral Raise (Dumbbell)
Set 1: 12.5 kg x 14
Set 2: 15 kg x 10
Set 3: 15 kg x 10
Arnold Press (Dumbbell)
Set 1: 22.5 kg x 10
Set 2: 22.5 kg x 9
Set 3: 22.5 kg x 9
Skullcrusher (Barbell)
Set 1: 40 kg x 12
Set 2: 40 kg x 11
Set 3: 40 kg x 11
Triceps Pushdown
Set 1: 32 kg x 11
Set 2: 32 kg x 10
Set 3: 32 kg x 10
@hevyapp
zak888's workout
hevy.com
Notes (strength, endurance, vascularity):
Great strength, endurance and pump in the gym, vascular and full.
MIND & BODY CHECK-IN
Energy: Energetic
Mood: Not great today
Motivation: Good
Anxiety/Calm: Calm
Focus: Locked in
RECOVERY
Steps: 16.3km equiv
DOMS: A little bit in glutes - those hip thrusts haha
Mobility/Stretching: No issues
Sleep Quality: Better but still broken and light
PHYSIQUE NOTES
Vascularity: Great until afternoon
Fullness
ryness/Water: Afternoon and evening softened up - again.
Pump: Very strong
Waist Look: A bit watery
HEALTH TRACKING
Blood Pressure: 114/62
Glucose: 4.4 fasted
Symptoms: Waiting on bloods - dont feel great - holding water
SUMMARY / DAILY THOUGHTS
Big day at work, sleep getting slightly better managed 7 hours last night, but its still broken and light, I need these bloods back - my gut tells me high e2 and I am keen to start this Aromasin but I will hold off, its frustrating but it wont kill me.
Hit chest, shoulders tris tonight - felt great, my strength and pumps were great.
I am booked to go on the Evo podcast next week which I am absolutely stoked about - super excited and cant wait, a bit nervous if anything.
Back in the gym tomorrow for a Pull day.
Last week of the cut
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