Approved Log Fat Loss and Recovery Journey

[Wookie1]

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

 

[ceo]

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 bros this one looking good! i like the setup. it solid with pre workout but be careful not too much caffeine effect sleep

 

[BodyMonster34]

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

bro this some good iron training. the dumbbells look good. love the big weights @Wookie1

 

[ROIDDERS]

@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

 

[Ulter]

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.

 

[2Thick]

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 picky @Wookie1

 

[Wookie1]

those are some nice veggie meals. i would prefer though fresh veggies and not frozen. but that is just me being picky @Wookie1

I agree, fresh would be better. Frozen just comes down to convenience really

 

[RoySimpson]

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 solid work bro lifting strong!!

 

[Wookie1]

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