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@Wookie1 Awesome work bro.......
Approved Log Fat Loss and Recovery Journey
- Thread starter Wookie1
- Start date
-
- Tags
- @alphalabs @livewelllabs
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
@livewell labs
@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.
Powered by
@livewell labs
@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
