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Approved Log Fat Loss and Recovery Journey
- Thread starter Wookie1
- Start date
-
- Tags
- @alphalabs @livewelllabs
Date: 29th July
Fasted Body Weight: 101.7kg , decreased by 0.3kg
BP: - No reading
Target Calories: 2,300
Yesterday Calories : 2,458
Target Macros: 201 C, 259 P, 51 F
Yesterday's Macro's: 290 C, 193 P, 53 F
8,486steps
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:
No change other than sleep being 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 10 of 15 - Deload week
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 – @ RPE 6
4 x 8 @ 120kg
Superset with pullups 1 for 1
Strict Pull Ups
4 x 8 @ BW
Bent Over BB Row - RPE 7
3 x 15 @ 60kg
Straight Arm Lat Pulldown - RPE 7
3 x 15 @ 25kg
Single Arm DB Kick Backs
3 x 15 @ 12.5kg
Standing KB Crush Grip French Press
3 x 15 @ 20kg
Dips
3 x 10 @ BW
1 x 6 @ 20kg
Tricep Push Downs
3 x 15 @ 33.75kg
Tennis elbow rehab movement
• Dumbbell wrist flexions: 3-4 sets, 8-10 reps, 3 second eccentric phase and 45 seconds’ rest. @ 12.5kg
• Dumbbell wrist extension isometrics: 2 sets, 5 reps, 30 second holds, 45 seconds’ rest @ 5kg
Cardio:
30 mins LISS
2 degree 4km/h
Assault Bike
10 rounds
1 minute on with 1 minute off
Keeping cadence at around 60
Notes:
Pre workout:
1ml L-Carnitine
Premium sups Warrior Pre-workout
Dopa-Drive
Appointment with an exercise physiologist today, they can notice a substantial strength difference between my right and left side which is a symptom of my bulging disc and impinged nerve on the right side. I have some exercises to do daily to work on strengthening and also to reduce pressure on the cervical spine.
Overall another good session, some good vascular pumps starting to happen. Looking in mirror while doing tricep kickbacks and can see alot of definition, need to get a picture somehow. Could be a bit overkill but about 3.5hrs all up while the kids were doing various after school sports.
Did the deadlifts and chin ups like a super set, 1 for 1.
Sponsored by
@livewell labs
@Livewell rep
Fasted Body Weight: 101.7kg , decreased by 0.3kg
BP: - No reading
Target Calories: 2,300
Yesterday Calories : 2,458
Target Macros: 201 C, 259 P, 51 F
Yesterday's Macro's: 290 C, 193 P, 53 F
8,486steps
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:
No change other than sleep being 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 10 of 15 - Deload week
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 – @ RPE 6
4 x 8 @ 120kg
Superset with pullups 1 for 1
Strict Pull Ups
4 x 8 @ BW
Bent Over BB Row - RPE 7
3 x 15 @ 60kg
Straight Arm Lat Pulldown - RPE 7
3 x 15 @ 25kg
Single Arm DB Kick Backs
3 x 15 @ 12.5kg
Standing KB Crush Grip French Press
3 x 15 @ 20kg
Dips
3 x 10 @ BW
1 x 6 @ 20kg
Tricep Push Downs
3 x 15 @ 33.75kg
Tennis elbow rehab movement
• Dumbbell wrist flexions: 3-4 sets, 8-10 reps, 3 second eccentric phase and 45 seconds’ rest. @ 12.5kg
• Dumbbell wrist extension isometrics: 2 sets, 5 reps, 30 second holds, 45 seconds’ rest @ 5kg
Cardio:
30 mins LISS
2 degree 4km/h
Assault Bike
10 rounds
1 minute on with 1 minute off
Keeping cadence at around 60
Notes:
Pre workout:
1ml L-Carnitine
Premium sups Warrior Pre-workout
Dopa-Drive
Appointment with an exercise physiologist today, they can notice a substantial strength difference between my right and left side which is a symptom of my bulging disc and impinged nerve on the right side. I have some exercises to do daily to work on strengthening and also to reduce pressure on the cervical spine.
Overall another good session, some good vascular pumps starting to happen. Looking in mirror while doing tricep kickbacks and can see alot of definition, need to get a picture somehow. Could be a bit overkill but about 3.5hrs all up while the kids were doing various after school sports.
Did the deadlifts and chin ups like a super set, 1 for 1.
Sponsored by
@livewell labs
@Livewell rep
Attachments
That is actually a very good point and something I have been meaning to do. Ill put something together as a separate post to the training in this log soon
bros good job on this one. i like the pre workout. that some hardcore stuff. hopefully it don't mess with sleep though @Wookie1
Very nice update, lots of information on this one, the supplements, look, terrific. @Wookie1 Proud of you, man. Keep up the good work.
for sure. its trial/errorThat is actually a very good point and something I have been meaning to do. Ill put something together as a separate post to the training in this log soon
@wookie
bro with a name like wookie i would think you would be a lot lizard lover. surprised you not posting those stories. but i do love the red meat hell yeah!
nice notes on everything. the supps look pretty solid. @Wookie1 nice job on this one man.
@Wookie1 repetitive is good. core meals are on point. love it
Date: 30th July
Fasted Body Weight: 101.4kg , down 0.3kg
BP: - No reading
Target Calories: 2,300
Yesterday Calories : 2,201
Target Macro: 201 C, 51 F, 259 P
Yesterday Macro: 229 C, 44 F, 210 P
12,353 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 4IU PM
1mL L-Carnitine (450mg) PM before training
Daily supplements:
Morning
Multi, D3+K2, Fish Oil, CoQ10, Vit C, P5P, Curcumin, Berberine (pre-meal)
Midday
Fish Oil (2nd), Curcumin (2nd), Liver Support, Berberine (pre-meal), ALA
Evening
Magnesium Glycinate, Taurine, Psyllium (if needed), Selenium, Berberine (optional 3rd dose)
Side Effects & Adjustments:
No real change here. Im going to space out my supps as listed above as opposed to taking them all at once in the morning. Looks like its the ALA giving me bad indigestion . Poor sleep did have a nap before gym. Didnt take any L-Carnitine before gym more so because i forgot but if sleep is improved ill just take it in the morning instead of before the gym.
Training:
The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles
Week 10 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:
Deload week
Back Squat has been Substituted out to reduce loading off the spine and in its place i will do Hack squats and Leg Press
Hack Squat – @ RPE 6
4 x 8 @ 80kg
Technogym
Leg Press - @ RPE 6
4 x 8 @ 200kg
Technogym
Barbell RDL - RPE 7
3 x 15 @ 80kg
Back Racked BB Box Step Ups - RPE 7
3 x 15 ea. @ 20kg
Laying Hamstring Curl - RPE 7
3 x 15 @ 30kg
Technogym
Leg Extension - RPE 7
3 x 15 @ 70kg
Standing BW Calf Raises
4 x 20 @ BW 100kg
Pre workout:
Premium sups Warrior Pre-workout
Dopa-Drive
Training Notes:
Felt off today, lethargic, hard to be motivated. I could have something as one of my daughters is down with a feaver at the moment. Could also be just being in a deficit for so long. So tonight i made up a big dish of creamy bacon and chicken cabonarra, no idea on the macros for tomorrows recap will be out a bit. I might need to ramp up to maintenance levels for a bit before the last push. Otherwise got a really good sweat up , legs are starting to look more defined.
Sponsored by
@livewell labs
@Livewell rep
Fasted Body Weight: 101.4kg , down 0.3kg
BP: - No reading
Target Calories: 2,300
Yesterday Calories : 2,201
Target Macro: 201 C, 51 F, 259 P
Yesterday Macro: 229 C, 44 F, 210 P
12,353 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 4IU PM
1mL L-Carnitine (450mg) PM before training
Daily supplements:
Morning
Multi, D3+K2, Fish Oil, CoQ10, Vit C, P5P, Curcumin, Berberine (pre-meal)
Midday
Fish Oil (2nd), Curcumin (2nd), Liver Support, Berberine (pre-meal), ALA
Evening
Magnesium Glycinate, Taurine, Psyllium (if needed), Selenium, Berberine (optional 3rd dose)
Side Effects & Adjustments:
No real change here. Im going to space out my supps as listed above as opposed to taking them all at once in the morning. Looks like its the ALA giving me bad indigestion . Poor sleep did have a nap before gym. Didnt take any L-Carnitine before gym more so because i forgot but if sleep is improved ill just take it in the morning instead of before the gym.
Training:
The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles
Week 10 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:
Deload week
Back Squat has been Substituted out to reduce loading off the spine and in its place i will do Hack squats and Leg Press
Hack Squat – @ RPE 6
4 x 8 @ 80kg
Technogym
Leg Press - @ RPE 6
4 x 8 @ 200kg
Technogym
Barbell RDL - RPE 7
3 x 15 @ 80kg
Back Racked BB Box Step Ups - RPE 7
3 x 15 ea. @ 20kg
Laying Hamstring Curl - RPE 7
3 x 15 @ 30kg
Technogym
Leg Extension - RPE 7
3 x 15 @ 70kg
Standing BW Calf Raises
4 x 20 @ BW 100kg
Pre workout:
Premium sups Warrior Pre-workout
Dopa-Drive
Training Notes:
Felt off today, lethargic, hard to be motivated. I could have something as one of my daughters is down with a feaver at the moment. Could also be just being in a deficit for so long. So tonight i made up a big dish of creamy bacon and chicken cabonarra, no idea on the macros for tomorrows recap will be out a bit. I might need to ramp up to maintenance levels for a bit before the last push. Otherwise got a really good sweat up , legs are starting to look more defined.
Sponsored by
@livewell labs
@Livewell rep
