Please Scroll Down to See Forums Below
Approved Log Fat Loss and Recovery Journey
- Thread starter Wookie1
- Start date
-
- Tags
- @alphalabs @livewelllabs
@Wookie1 Updates are on point man....keep it up......
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
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
@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.
Attachments
@Wookie1 buy USA made always bro we love that
Date: 1st August
Fasted Body Weight: 102.6kg , increased by 1kg
BP: - No reading
Target Calories: 2,300
Yesterday Calories :
Target Macros: 201 C, 259 P, 51 F
Yesterday's Macro's:
7,340 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
SLUPP-322
Mots-c 2mg
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. Back on track with following macro goals
New Additions today Slu-pp3232 and Mots-c thanks to @livewell labs and @Livewell rep. Interested in seeing how this works and the potential energy increase which will be handy for the final push of the cut.
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
Arms and Core Warm Up
3 Rounds
15/12 cal row
15 banded bicep curls (light band - fast reps) 15/12 cal ski
15 banded tricep extenstions (ight band -fact reps)
-into-
3 rounds:
5 Alt.V-ups (each side) 10 Lying Heel Taps (each side) 5 Cat/Cows
Exercises:
Banded Pushups
5 x 10
Chin-Ups
5 x 10
Dips
5 x 10
Incline DB Hammer Curls
3 x 15 @ 12.5kg
Inverted Skull Crusher
3 x 15 @ BW
DB Preacher Curl
3 x 15 @ 12.5kg
Shoulder Rehab & Activation Program
Performed before weights
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
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
LISS
20mins incline 3 speed 4km
Notes:
Pre workout at 3pm
1ml L-Carnitine (450mg)
Premium sups Warrior Pre-workout
Dopa-Drive
Felt much better from the increased food, back on track today to achieve targets again. Overall a good session, seeing some more definition its a shame the photos are not the same as you see with your eyes
Sponsored by
@livewell labs
@Livewell rep
Fasted Body Weight: 102.6kg , increased by 1kg
BP: - No reading
Target Calories: 2,300
Yesterday Calories :
Target Macros: 201 C, 259 P, 51 F
Yesterday's Macro's:
7,340 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
SLUPP-322
Mots-c 2mg
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. Back on track with following macro goals
New Additions today Slu-pp3232 and Mots-c thanks to @livewell labs and @Livewell rep. Interested in seeing how this works and the potential energy increase which will be handy for the final push of the cut.
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
Arms and Core Warm Up
3 Rounds
15/12 cal row
15 banded bicep curls (light band - fast reps) 15/12 cal ski
15 banded tricep extenstions (ight band -fact reps)
-into-
3 rounds:
5 Alt.V-ups (each side) 10 Lying Heel Taps (each side) 5 Cat/Cows
Exercises:
Banded Pushups
5 x 10
Chin-Ups
5 x 10
Dips
5 x 10
Incline DB Hammer Curls
3 x 15 @ 12.5kg
Inverted Skull Crusher
3 x 15 @ BW
DB Preacher Curl
3 x 15 @ 12.5kg
Shoulder Rehab & Activation Program
Performed before weights
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
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
LISS
20mins incline 3 speed 4km
Notes:
Pre workout at 3pm
1ml L-Carnitine (450mg)
Premium sups Warrior Pre-workout
Dopa-Drive
Felt much better from the increased food, back on track today to achieve targets again. Overall a good session, seeing some more definition its a shame the photos are not the same as you see with your eyes
Sponsored by
@livewell labs
@Livewell rep
Attachments
growth and lean size there dude
i did look at those meat pics what is that?
Its a whole rump I cut down for steaks and also diced up for my meals preps. I think its called sirloin in the states.
nice picture collage of everything @Wookie1 this is some solid info. i'm glad you put it all together
