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Great detailed updated bro
Approved Log Fat Loss and Recovery Journey
- Thread starter Wookie1
- Start date
-
- Tags
- @alphalabs @livewelllabs
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
