Approved Log Fat Loss and Recovery Journey

[25homes]

Nice update

 

[Tiger Salman Khan]

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

@Wookie1 Updates are on point man....keep it up......

 

[Wookie1]

Date: 31st July

Fasted Body Weight: 101.6kg , increased by 0.2kg
BP: - No reading

Target Calories: 2,300
Yesterday Calories :

Target Macros: 201 C, 259 P, 51 F
Yesterday's Macro's:
7,276 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:

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 and Adjustments:

Food intake has increased, i havnt tracked all the calories im just eating. Macros will be inaccurate for a few days. I did feel better today from the extra food. Will continue for another day or two. I have been in a deficit since march and was fixated on my next goal/checkpoint of under 100kg. This is a long game anf a few days at maintenance or even surplus won't hurt. Gotta be smart with this


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

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

Deload week

Exercises:

Shoulder Press – @ RPE 6
4 x 8 @ 50kg

Weighted BB Hip Thrust– @ RPE 6
4 x 8 @ 140kg

Seated Arnold Press - RPE 7
3 x 15 @ 25kg pair

GHD Hip Extension - RPE 7
3 x 15 @ BW
Substituted for back extension but with hips further forward , padding down on thigh

Banded Pull Through
3 x 15 @ Heavy band

Front Plate Raise - RPE 7
3 x 15 @ 20kg plate

Ring Y Raise
3 x 15 @ BW

Extra outside of program

Lateral Raises
3 x 15 @ 12.5kg

Rear Delt Cable Crossover Fly
3 x 15 @ 20kg

Abductor
3 x 15 @ 45kg
Technogym

Adductor
3 x 15 @ 30kg
Technogym

Shoulder Rehab & Activation Program

Rotator Cuff External Rotation with Band
3 x 15 each side

Banded Serratus Wall Slides
3 x 6-8

Prone I’s & Y’s on Bench
3 x 10 @ 1kg

30° Banded Scapular Shrugs
3 x 12-15 each side

Notes:

Pre workout at 3pm
1ml L-Carnitine (450mg)
Sports Fuel
Premium sups Warrior Pre-workout
Dopa-Drive

Change the programming order so it was all shoulders then all glute movements. Felt better today energy wise after the extra food. Also started some shoulder rehab-style/Strength movements after seeing an exercise physiologist. They have noticed a substantial strength difference between my left and right side due to bulging disc/impinged nerve

Sponsored by
@livewell labs
@Livewell rep

 

[ballin2504]

Date: 28th July

Fasted Body Weight: 102kg - down 0.9kg
BP - No measurements taken

Target Calories: 2300
Yesterday Calories : 2,029

Target Macro: 201 C, 51 F, 259 P
Yesterday Macro: 199C, 37 F, 211 P

Steps: 5,267

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 going away for the weekend for daughters birthday. Had a break from all PED'S, just took supplements and maintained diet as best I could. Weight is down 0.9kg from Friday morning so did achieve target calories fairly well.



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 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 – @ RPE 6
4 x 8 @ 90kg

Alt Incline DB Bench– RPE 7
3 x 15 @ 25kg

Reverse Grip Bench Press - RPE 7
3 x 15 @ 70kg

Flat DB Chest Fly - RPE 7
3 x 15 @ 15kg

Standing Alt DB Hammer Curl - RPE 7
3 x 15 @ 15kg

Ring Curl - RPE 7
3 x 15 @ BW


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
2 rice cakes with peanut butter



General Comments:

Good session after the break, the deload has allowed for a good pump. I ate to much before training which confirmes to me I train better empty or with a liquid based faster acting source of nutrition. The double digits in weight is getting so close now, possibly few more weeks.
Reduced steps yesterday due to driving home most of the day. Sleep felt really good last night after being away for a few nights.

Powered by
@livewell labs
@Livewell rep

@Wookie1 love the storage container man. I need to get one of those

 

[Wookie1]

@Wookie1 love the storage container man. I need to get one of those

Yeah they are good. If you search places like ebay, Amazon, temu for Essential oil storage or ink storage 1-3mL for peps and 10mL for oils. There is also a place in America run by some veterans that do a 3D printed case that looks tough and rugged, bit dearer but looks solid.

 

[the_alcatraz]

Yeah they are good. If you search places like ebay, Amazon, temu for Essential oil storage or ink storage 1-3mL for peps and 10mL for oils. There is also a place in America run by some veterans that do a 3D printed case that looks tough and rugged, bit dearer but looks solid.

@Wookie1 buy USA made always bro we love that