Approved Log Fat Loss and Recovery Journey

[Wookie1]

sleep is low why you aint getting enough sleep?

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

 

[MUSTANG_18]

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 wtf
its a disk they cant set it?

 

[Wookie1]

surgery wtf
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.

 

[the_alcatraz]

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

 

[Wookie1]

you need an inversion table bro will fix it right up

Is that one of them things that flip you round nearly upside down?

 

[Wookie1]

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

 

[the_alcatraz]

Is that one of them things that flip you round nearly upside down?

yea exactly it works bro

 

[the_alcatraz]

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

big training even with your back bro damn you strong

 

[stevesmi]

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

food prep is outstanding. lots of good food there. and nice job on the steady training @Wookie1

 

[SteveMobsterG]

Bench workout looks good.