Approved Log My Sustanon and Deca Durabolin Cycle Log

[JackSmithBoye]

Cycle is as follows:
300 sustanon from phoenix remedies /wk
200 deca from maxtreme labs /wk
Pin every 4 days
Proviron 50mg from magnum pharmaceuticals every day
8 caps nutrissa cycle support every day
Running cycle for 12 weeks
PCT will be this to a T: https://www.evolutionary.org/forums/threads/the-perfect-pct-simplified.49252/

Normal supplements not on cycle are as follows:
Morning:
300 mg alpha GPC
100 mg Uridine
2000 mg Walmart brand mushroom complex
3000 mg CLA
1000 mg fish oil
250 mg epicatechin
100 mg L-Theanine
20 mg Bioperine
500 mg Cissus Quadrangularis
500 mg ashwagandha (on a month off a month)
235 mg Phenylpiracetam
10 mg noopept
1 dose of gnc megamens sport

Foods will be posted in pictures below, I used fat secret app and some calculations as I do meal prep and strictly control the portion sizes when I cook for the week.

Meals are breakfast at 515-530 (see photo 4)

Snack which is in the other meals portion of the pictures (egg sausage bacon green chili potato tomato cheese and salsa burritos x 2) is at 845

Lunch is at 1130 (didn’t include in calorie counter: veggies 1.5 cups as the calories are negligible)

Pre workout is scoop Standard c4 pre workout, scoop of BPI best aminos, and 1/2 Tbsp of Baking Soda

Feel like I’m missing a metabolic window as I’m usually grumbling/ hungry by the time I get to the gym at 1500

I usually do 4-5 exercises a group; split is:
Monday chest and tri + 15 minute of stair stepper level 9
Tuesday legs heavy + 15 minute of stair stepper level 9
Wednesday back bi and forearms + 15 minute of stair stepper level 9
Thursday is legs heavy + 15 minute of stair stepper level 9
Friday is cardio heavy; 65 minutes; 53 minutes level 8, then step up a level per 30 seconds until level 15, then back down a level every 30 seconds and cool down.

I work during the day and I commonly get 10000 steps plus in addition the job I work is pretty physically demanding.

Serious mass shake is after gym around 1630-1645 with 3 Tbsp of chia seeds (also not included in calorie counter) and scoop of BPI best aminos

Dinner is around 730-8 (also didn’t include veggies in calorie counter at 1.5 cups)

evening after dinner:
300 mg alpha GPC
2000 mg Walmart brand mushroom complex
3000 mg CLA
1000 mg fish oil
250 mg epicatechin
100 mg L-Theanine
500 mg Cissus Quadrangularis
5000 mcg biotin
1000 mg digestive enzymes with probiotics

Lots of water per day. I am being very scant with the calorie count as I didn’t include a few things and the portions are usually larger than what I put in the app

I have had this diet for 2.5 years, it sounds crazy but I don’t really ever stray from it. I even take the mass gainer and aminos on non workout days.

I do sometimes feel quite hungry before bed but just let it die as i feel that my body wouldn’t like anything sitting right before sleep.

Sleep is 6-7 hours, had a sleep study in the past year; have no apnea and have proper amounts of REM and NREM etc.

BP is unremarkable, resting HR is 40 or so when I remember to wear fit bit. Hematocrit and RBC were in normal ranges on blood test a month ago.

Other: I recently had shoulder surgery from a traumatic dislocation due to a motorcycle accident.

It was a bankart repair, rotator cuff reattach, labrum reattach, bicep tendon reattach, bone fragment removal, there are now anchors in the bone and she had to break all the scar tissue as I was in a sling for a month after it happened.
The accident was on the 4th of February and the surgery was on the 27th of February. They are already trying to kick me out of PT hahaha. I have been back to the gym for the past 3 weeks and I feel awesome. Attached are also my X-rays

Any other; ask. This is a standard weekday, I don’t work out on weekends.

Thanks y’all!

 

[JackSmithBoye]

Also one item I forgot: I do Wim Hof Method religiously, I haven’t had a warm shower or bath in over 2 years, only cold 45 degrees or below. I do the breathing exercises every night before bed.

 

[JackSmithBoye]

Breakfast 2 eggs bagel (big) and cream cheese

 

[JackSmithBoye]

Pills

 

[MUSTANG_18]

Cycle is as follows:
300 sustanon from phoenix remedies /wk
200 deca from maxtreme labs /wk
Pin every 4 days
Proviron 50mg from magnum pharmaceuticals every day
8 caps nutrissa cycle support every day
Running cycle for 12 weeks
PCT will be this to a T: https://www.evolutionary.org/forums/threads/the-perfect-pct-simplified.49252/

Normal supplements not on cycle are as follows:
Morning:
300 mg alpha GPC
100 mg Uridine
2000 mg Walmart brand mushroom complex
3000 mg CLA
1000 mg fish oil
250 mg epicatechin
100 mg L-Theanine
20 mg Bioperine
500 mg Cissus Quadrangularis
500 mg ashwagandha (on a month off a month)
235 mg Phenylpiracetam
10 mg noopept
1 dose of gnc megamens sport

Foods will be posted in pictures below, I used fat secret app and some calculations as I do meal prep and strictly control the portion sizes when I cook for the week.

Meals are breakfast at 515-530 (see photo 4)

Snack which is in the other meals portion of the pictures (egg sausage bacon green chili potato tomato cheese and salsa burritos x 2) is at 845

Lunch is at 1130 (didn’t include in calorie counter: veggies 1.5 cups as the calories are negligible)

Pre workout is scoop Standard c4 pre workout, scoop of BPI best aminos, and 1/2 Tbsp of Baking Soda

Feel like I’m missing a metabolic window as I’m usually grumbling/ hungry by the time I get to the gym at 1500

I usually do 4-5 exercises a group; split is:
Monday chest and tri + 15 minute of stair stepper level 9
Tuesday legs heavy + 15 minute of stair stepper level 9
Wednesday back bi and forearms + 15 minute of stair stepper level 9
Thursday is legs heavy + 15 minute of stair stepper level 9
Friday is cardio heavy; 65 minutes; 53 minutes level 8, then step up a level per 30 seconds until level 15, then back down a level every 30 seconds and cool down.

I work during the day and I commonly get 10000 steps plus in addition the job I work is pretty physically demanding.

Serious mass shake is after gym around 1630-1645 with 3 Tbsp of chia seeds (also not included in calorie counter) and scoop of BPI best aminos

Dinner is around 730-8 (also didn’t include veggies in calorie counter at 1.5 cups)

evening after dinner:
300 mg alpha GPC
2000 mg Walmart brand mushroom complex
3000 mg CLA
1000 mg fish oil
250 mg epicatechin
100 mg L-Theanine
500 mg Cissus Quadrangularis
5000 mcg biotin
1000 mg digestive enzymes with probiotics

Lots of water per day. I am being very scant with the calorie count as I didn’t include a few things and the portions are usually larger than what I put in the app

I have had this diet for 2.5 years, it sounds crazy but I don’t really ever stray from it. I even take the mass gainer and aminos on non workout days.

I do sometimes feel quite hungry before bed but just let it die as i feel that my body wouldn’t like anything sitting right before sleep.

Sleep is 6-7 hours, had a sleep study in the past year; have no apnea and have proper amounts of REM and NREM etc.

BP is unremarkable, resting HR is 40 or so when I remember to wear fit bit. Hematocrit and RBC were in normal ranges on blood test a month ago.

Other: I recently had shoulder surgery from a traumatic dislocation due to a motorcycle accident.

It was a bankart repair, rotator cuff reattach, labrum reattach, bicep tendon reattach, bone fragment removal, there are now anchors in the bone and she had to break all the scar tissue as I was in a sling for a month after it happened.
The accident was on the 4th of February and the surgery was on the 27th of February. They are already trying to kick me out of PT hahaha. I have been back to the gym for the past 3 weeks and I feel awesome. Attached are also my X-rays

Any other; ask. This is a standard weekday, I don’t work out on weekends.

Thanks y’all!

Also one item I forgot: I do Wim Hof Method religiously, I haven’t had a warm shower or bath in over 2 years, only cold 45 degrees or below. I do the breathing exercises every night before bed.

Breakfast 2 eggs bagel (big) and cream cheese

Pills

@JackSmithBoye perfect start to your Log, the EF family welcomes you here

i see you're in rehab so how much are you doing in terms of collagen? infrared therapy? etc for yourself

Diet training
on the diet, you're saying you NEVER changed your diet in almost 3 years? thats actually not a good thing, you can develop serious inflammation and allergies this way.
seems you lack omega 3 fats and you lack protein along with fiber in this diet for sure

training, can you share your exercises weights reps and sets as you go along with cardio
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

supplements
i see you missing N2Guard its a must organ liver support on cycle, and they support the EF family
here: https://www.needtobuildmuscle.com/cycle-support/n2guard/

pics
please share pictures of you face blurred
please share pics of meals as you go more, lets see if they match up day to day
please share pics of training if you can
please share pics of your GEAR thats a must

please keep sharing we need frequent updated

 

[JackSmithBoye]

Break: 8 oz chicken, bunch of pasta, veggies.

 

[JackSmithBoye]

@JackSmithBoye perfect start to your Log, the EF family welcomes you here

i see you're in rehab so how much are you doing in terms of collagen? infrared therapy? etc for yourself

Diet training
on the diet, you're saying you NEVER changed your diet in almost 3 years? thats actually not a good thing, you can develop serious inflammation and allergies this way.
seems you lack omega 3 fats and you lack protein along with fiber in this diet for sure

training, can you share your exercises weights reps and sets as you go along with cardio
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

supplements
i see you missing N2Guard its a must organ liver support on cycle, and they support the EF family
here: https://www.needtobuildmuscle.com/cycle-support/n2guard/

pics
please share pictures of you face blurred
please share pics of meals as you go more, lets see if they match up day to day
please share pics of training if you can
please share pics of your GEAR thats a must

please keep sharing we need frequent updated

I’m using cycle support from nutrissa, has same ingredients but more of each than n2guard.

Is the omega 3s im getting from the 2 grams a day of fish oil not enough?

No collagen, or IR therapy just wim hof.

It is going to get very boring to post everyday as I do meal prep and the portions and contents are exactly the same day to day.

 

[JackSmithBoye]

Lunch: Pasta 5 oz (before cooking) beef 7 oz and spinach 1.5 cups, 1121 calories or so

 

[JackSmithBoye]

Dinner: tons of pasta, beef, sauce, 1.5 cups kale carrot cabbage pepper and cucumber salad. Photo is before eating

Going to gym in a bit, had PT just before this for shoulder

 

[MUSTANG_18]

I’m using cycle support from nutrissa, has same ingredients but more of each than n2guard.

Is the omega 3s im getting from the 2 grams a day of fish oil not enough?

No collagen, or IR therapy just wim hof.

It is going to get very boring to post everyday as I do meal prep and the portions and contents are exactly the same day to day.

@JackSmithBoye 2 grams of fish oil is nothing, you need at least 1-2 tbps of fish oil omega 3 per day thats 15-30grams of fish oil

on the diet its NOT going to get boring bor we are following you closely and want to see the updates

Lunch: Pasta 5 oz (before cooking) beef 7 oz and spinach 1.5 cups, 1121 calories or so

the pasta what kind is it?

Dinner: tons of pasta, beef, sauce, 1.5 cups kale carrot cabbage pepper and cucumber salad. Photo is before eating

Going to gym in a bit, had PT just before this for shoulder

you look really good, great muscle base but you're not 10% bodyfat, for sure over 15% bodyfat

you should cut carbs if you want to lean out on this cycle if you ask me at least 1/2 of what you doing and UP your protein

 

[JackSmithBoye]

Stretch 10 min

1x5 per leg 235 leg press machine warmup

1x15 per leg decline leg press 260 super set same weight with calf raises 1x12 per leg after each press set respectively

1x15 per leg decline leg press 280 super set same weight calf raises 1x12

1x12 both decline leg press 550 super set with calf raises same weight 1x12


1x8 both legs decline leg press 640 super set with 1xfailure (around 6-8) calf raises with same weight.

1x5 calf raises (calf raise bench) 180

1x12 per leg leg curls (machine) 90

Core:

1x15 Russian twists 8 lb med ball

1x15 Russian twists 15 lb med ball

40 seconds Leg lifts about 6 inches from ground for 5 reps

40 seconds leg lifts about at a 45 degree angle for 5 reps

40 seconds leg lifts about a 80-85 degree angle for 5 reps

1 Minute plank with opposing arm and leg (left arm and right leg in the air 3x

Cardio:

Jacob’s ladder medium intensity 1 minute warmup

stair stepper at level 9 (82 spm) for 14 minutes, last minute is at level 15 and a minute cooldown

Serious mass shake; instead of the full two cup serving size I do a cup and a half and add 3 Tbsp chia seeds and a scoop of BCAAs

Cold Shower
Pre workout was c4 pre workout, 1/2 Tbsp baking soda and a scoop of BCAAs

 

[stevesmi]

Also one item I forgot: I do Wim Hof Method religiously, I haven’t had a warm shower or bath in over 2 years, only cold 45 degrees or below. I do the breathing exercises every night before bed.

this is very fascinating how did you get into this

 

[JackSmithBoye]

@JackSmithBoye 2 grams of fish oil is nothing, you need at least 1-2 tbps of fish oil omega 3 per day thats 15-30grams of fish oil

on the diet its NOT going to get boring bor we are following you closely and want to see the updates


the pasta what kind is it?


you look really good, great muscle base but you're not 10% bodyfat, for sure over 15% bodyfat

you should cut carbs if you want to lean out on this cycle if you ask me at least 1/2 of what you doing and UP your protein

Bet, the pasta is from Costco, I think it’s garofolo or something, it has no folic acid/not enriched.

How would you recommend getting more omega 3s, I’m already taking like tons of pills.

Alright I am probably taking in 240 grams protein, I was considering taking a scoop of whey before a meal or two that way it will force me to eat less carbs as I will not be hungry for the carbos. What do you recommend?
Thanks

 

[JackSmithBoye]

this is very fascinating how did you get into this

A buddy let me know about it and I just spiraled into it, it’s easy to ease into if you take your normal warm shower and at last 15 seconds switch it to cold, increase the amount of cold time weekly and eventually you just quit the warm.

I tried that at first then I just sucked it up and did everything cold.

As far as the breathing exercises it’s absurd how well I sleep after completing.

There are beginner YouTube videos if you would like I could link one.

I would be a bit careful as it drops sp02 very low depending on breath retention time during levels.

I had a breathing monitor, sp02, hr, BP, and other sensors on when I did three levels a year ago and sp02 dropped to like 45% or so closer to the end of a 3 minute breath retention.

I can do 315-330 minute breath hold (its possible because you are hyperventilating for 30 breaths and loading your body with O2 as well as staying very still)

Cool stuff, the main cool thing is the cold shock proteins and brown fat activation because the cold water literally tricks your body into thinking it’s in freezing water and needs to save itself.

 

[SteveMobsterG]

Seems like most of those supps are in N2Guard

 

[MUSTANG_18]

Bet, the pasta is from Costco, I think it’s garofolo or something, it has no folic acid/not enriched.

How would you recommend getting more omega 3s, I’m already taking like tons of pills.

Alright I am probably taking in 240 grams protein, I was considering taking a scoop of whey before a meal or two that way it will force me to eat less carbs as I will not be hungry for the carbos. What do you recommend?
Thanks

@JackSmithBoye you can get distilled fish oil, just drink the liquid fish oil, find lemon flavor 1 tbps/day all you need

1 scoop of whey is fine or egg protein (a bit salty)
less carbs? you should add fiber and it will help you eat less carbs
taking n2slin x 2 caps before meals helps also with blood sugar lowering

 

[JackSmithBoye]

@JackSmithBoye you can get distilled fish oil, just drink the liquid fish oil, find lemon flavor 1 tbps/day all you need

1 scoop of whey is fine or egg protein (a bit salty)
less carbs? you should add fiber and it will help you eat less carbs
taking n2slin x 2 caps before meals helps also with blood sugar lowering

Okay, I was considering changing the 845 meal from the breakfast burritos to 3/4 cup oatmeal, walnuts and fruit and maybe peanut butter. Will grab some Slin as well.

Also was considering removing the serious mass after workout and just running whey with some chia seeds

Thanks brother

 

[JasonPriest]

Sounds like you have some interesting strategies
I've honestly heard of people taking cold showers and how helpful it is

 

[BodyMonster34]

bro in my trailer we don't got hot water anyway
no plumbing indoors, we bathe outside

 

[Quadsweep]

very interesting log to say the least
I would be curious to also learning more about the breathing exercises as well

 

[Austin316]

this will be a fun little log to follow
you've got some interesting things in it

 

[sambee38]

will be an epic log
do you do any fasting either

 

[BookerTNY]

teach us more about the breathing stuff for sure
is it like a meditation type of thing?

 

[Arabian]

yeah n2guard might be a smarter option for you
it has everything you want already in it so you save money

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

I'm also looking forward to following this one
please check out the other logs and see their structure

 

[2Thick]

this one looks really yummy
I'm looking forward to see what kind of progress you get

 

[Vadim Fedorov]

i like sust and deca
this will be a really good bulker

 

[wootoom]

keep us updated on your appetite
I will predict it goes crazy

 

[JackSmithBoye]

very interesting log to say the least
I would be curious to also learning more about the breathing exercises as well

I’ll post a few articles and a video or 2 on the cold plunge and breathing here later

 

[JackSmithBoye]

Lunch, same amounts as yesterday, I missed break meal picture but it was chicken and pesto pasta, same amounts as yesterday. Arms today, pin tomorrow morning!

 

[JackSmithBoye]

pre workout is same as yesterday: c4, BPI best aminos, baking soda

Stretch 10 min

Trying to ease into over head stuff with shoulder still healing so weights are very low, making up for that by increasing the time the motion takes.



1x13 bicep curls single arm, left and right reaaaaaally slow squeezing hard at end of each. 15 lbs

1x12 preacher single arm, both arms reaaally slow like takes 15 or seconds to complete each rep, squeeze at end. 15 lbs

1x15 both arms preacher slowwwww 35

1x15 both arms regular 35

1x10 Fully extended hammer curls, 10 lb dumbbells

1x10 close supine grip low row 70 lb slow back 90 degrees

1x10 wide supine grip low row 70 slow back 90 degrees

1x10 wide sideways grip low row 70 slow back 90 degrees

1x15 wide supine grip lat pull down 55 slow back 100-105 degrees

1x15 close supine grip lat pull down 55 slow back 100-105 degrees

1x8 close side ways grip lay pull down 70 slow back 100-105 degrees

1x10 each arm row, 55 slow.

Same serious mass, chia Seeds and aminos as yesterday

Cold shower

Weight up 3 lbs after workout since Monday, am now 208 up from 205 on Monday.

Noticed appetite really kicking in during middle of workout, usually doesn’t do that.

Here’s a photo after shower and my cycle/support

 

[JackSmithBoye]

will be an epic log
do you do any fasting either

I have never tried it, I’m a demon when I don’t have proper food

 

[JackSmithBoye]

Sounds like you have some interesting strategies
I've honestly heard of people taking cold showers and how helpful it is

bro in my trailer we don't got hot water anyway
no plumbing indoors, we bathe outside

Interesting clip of a podcast. Some stuff from the Gary brecka guy I do not believe in, but I have deep dove researched into everything he touches on in this clip and it’s all backed up fairly solid from reputable tests and sources.

My own experience is that when you hop out of that cold shower, you’re like “man it’s freaking warm in this bitch” and you feel like a fucking god.

I remember when warm showers, I would get out and feel like almost weak and like “man I need to dry off it’s cold” type shiii

 

[JackSmithBoye]

pre workout is same as yesterday: c4, BPI best aminos, baking soda

Stretch 10 min

Trying to ease into over head stuff with shoulder still healing so weights are very low, making up for that by increasing the time the motion takes.



1x13 bicep curls single arm, left and right reaaaaaally slow squeezing hard at end of each. 15 lbs

1x12 preacher single arm, both arms reaaally slow like takes 15 or seconds to complete each rep, squeeze at end. 15 lbs

1x15 both arms preacher slowwwww 35

1x15 both arms regular 35

1x10 Fully extended hammer curls, 10 lb dumbbells

1x10 close supine grip low row 70 lb slow back 90 degrees

1x10 wide supine grip low row 70 slow back 90 degrees

1x10 wide sideways grip low row 70 slow back 90 degrees

1x15 wide supine grip lat pull down 55 slow back 100-105 degrees

1x15 close supine grip lat pull down 55 slow back 100-105 degrees

1x8 close side ways grip lay pull down 70 slow back 100-105 degrees

1x10 each arm row, 55 slow.

Same serious mass, chia Seeds and aminos as yesterday

Cold shower

Weight up 3 lbs after workout since Monday, am now 208 up from 205 on Monday.

Noticed appetite really kicking in during middle of workout, usually doesn’t do that.

Here’s a photo after shower and my cycle/support

Forgot to add cardio is same as yesterday, no Jacob’s ladder as we don’t have one at the gym I’m at today. 14 minutes stair steeper level 9 1 minute at level 15, 1 minute cool.

 

[JackSmithBoye]

teach us more about the breathing stuff for sure
is it like a meditation type of thing?

this is very fascinating how did you get into this

very interesting log to say the least
I would be curious to also learning more about the breathing exercises as well

Here are some videos explaining:

Yes it is very meditative, I mainly do it before bed and sleep like a baby. here is a beginner video;

i recommend fully reading this description and watching the first level of the video before attempting to perform the exercise so you understand the flow of the exercise. If you do end up doing the exercise I do recommend just doing the first 3 levels instead of all 6 and consider how you feel. It’s very calming;

The Wim Hof Breathing technique is generally intended for individuals who are seeking to enhance their overall well-being. When performed correctly and consistently, this breathing exercise has been reported to potentially strengthen the immune system and alleviate symptoms of stress in individuals.

Scientific studies have suggested that this type of breathing technique may potentially increase alkalinity in the blood, which could potentially assist the body in managing various stressors more effectively over time, both in the long term and in daily life.
___________________________

Why 528 Hz Frequency?

Research has shown that exposure to the 528 Hz frequency can promote physical healing on a cellular level. This is because the frequency is believed to stimulate the body's natural healing process, encouraging cell regeneration and repair.
___________________________

Safety Information:
Do not practice this breathwork during pregnancy, or if you are epileptic. People with cardiovascular issues, or any other serious health conditions, should always consult a medical professional before starting breathwork. These breathing exercises are a guide only, you should always listen to your own body and not push yourself, if you feel unwell STOP.

Never practice breathing exercises before or during diving, driving, swimming, taking a bath, or in any other circumstance where the loss of consciousness could result in bodily harm. Deep breathing may cause tingling sensations, a ringing in the ears, and/or light-headedness. These are normal responses and are no cause for alarm. If you faint, however, you have gone too far and should take it more slowly next time.

The suggested breath hold times should be considered as guidelines only. If you experience the urge to breathe before the designated time, it is important to listen to your body and take a breath.

Feel free to pause the video and extend the breath hold if you feel comfortable doing so. Through regular practice, it is likely that your ability to retain breath will improve.

I only do the three levels but have edited a video so the hold time is way longer (2:45, 3:00, and 3:15) because I like having the music the whole time and I don’t like the have to pause it so I can stay perfectly still. Enjoy

 

[the_alcatraz]

Lunch, same amounts as yesterday, I missed break meal picture but it was chicken and pesto pasta, same amounts as yesterday. Arms today, pin tomorrow morning!

@JackSmithBoye looking good the meals are hot

pre workout is same as yesterday: c4, BPI best aminos, baking soda

Stretch 10 min

Trying to ease into over head stuff with shoulder still healing so weights are very low, making up for that by increasing the time the motion takes.



1x13 bicep curls single arm, left and right reaaaaaally slow squeezing hard at end of each. 15 lbs

1x12 preacher single arm, both arms reaaally slow like takes 15 or seconds to complete each rep, squeeze at end. 15 lbs

1x15 both arms preacher slowwwww 35

1x15 both arms regular 35

1x10 Fully extended hammer curls, 10 lb dumbbells

1x10 close supine grip low row 70 lb slow back 90 degrees

1x10 wide supine grip low row 70 slow back 90 degrees

1x10 wide sideways grip low row 70 slow back 90 degrees

1x15 wide supine grip lat pull down 55 slow back 100-105 degrees

1x15 close supine grip lat pull down 55 slow back 100-105 degrees

1x8 close side ways grip lay pull down 70 slow back 100-105 degrees

1x10 each arm row, 55 slow.

Same serious mass, chia Seeds and aminos as yesterday

Cold shower

Weight up 3 lbs after workout since Monday, am now 208 up from 205 on Monday.

Noticed appetite really kicking in during middle of workout, usually doesn’t do that.

Here’s a photo after shower and my cycle/support

good weights but I can see you should go up on some volume
1 x 20 add to a few with your pump

you look great in the picture amazing results, PUSH IT

 

[the_alcatraz]

Here are some videos explaining:

Yes it is very meditative, I mainly do it before bed and sleep like a baby. here is a beginner video;

i recommend fully reading this description and watching the first level of the video before attempting to perform the exercise so you understand the flow of the exercise. If you do end up doing the exercise I do recommend just doing the first 3 levels instead of all 6 and consider how you feel. It’s very calming;

The Wim Hof Breathing technique is generally intended for individuals who are seeking to enhance their overall well-being. When performed correctly and consistently, this breathing exercise has been reported to potentially strengthen the immune system and alleviate symptoms of stress in individuals.

Scientific studies have suggested that this type of breathing technique may potentially increase alkalinity in the blood, which could potentially assist the body in managing various stressors more effectively over time, both in the long term and in daily life.
___________________________

Why 528 Hz Frequency?

Research has shown that exposure to the 528 Hz frequency can promote physical healing on a cellular level. This is because the frequency is believed to stimulate the body's natural healing process, encouraging cell regeneration and repair.
___________________________

Safety Information:
Do not practice this breathwork during pregnancy, or if you are epileptic. People with cardiovascular issues, or any other serious health conditions, should always consult a medical professional before starting breathwork. These breathing exercises are a guide only, you should always listen to your own body and not push yourself, if you feel unwell STOP.

Never practice breathing exercises before or during diving, driving, swimming, taking a bath, or in any other circumstance where the loss of consciousness could result in bodily harm. Deep breathing may cause tingling sensations, a ringing in the ears, and/or light-headedness. These are normal responses and are no cause for alarm. If you faint, however, you have gone too far and should take it more slowly next time.

The suggested breath hold times should be considered as guidelines only. If you experience the urge to breathe before the designated time, it is important to listen to your body and take a breath.

Feel free to pause the video and extend the breath hold if you feel comfortable doing so. Through regular practice, it is likely that your ability to retain breath will improve.

I only do the three levels but have edited a video so the hold time is way longer (2:45, 3:00, and 3:15) because I like having the music the whole time and I don’t like the have to pause it so I can stay perfectly still. Enjoy

@JackSmithBoye really nice, breathing is the way you need to work it get healthy

 

[JackSmithBoye]

breakfast was the same, bagel cream cheese and two eggs.
845 meal is 3/4 cup oats about half to 3/4 cup walnuts 2-3 teaspoons of peanut butter and raspberries
Pinned this morning in left side delt, everything feels great!

 

[MasonicBodybuilder]

Looking forward to following along man. Food is looking delicious!

 

[the_alcatraz]

breakfast was the same, bagel cream cheese and two eggs.
845 meal is 3/4 cup oats about half to 3/4 cup walnuts 2-3 teaspoons of peanut butter and raspberries
Pinned this morning in left side delt, everything feels great!

@JackSmithBoye can you replace the bagel with just eggs and protein shake, keep it lean in AM
and peanut butter can we switch to almond butter more?

and pinning nice, post a pic of the gear please

 

[ballin2504]

Great start to the log

 

[stevesmi]

very nice nutritious food keep it up

 

[JackSmithBoye]

@JackSmithBoye can you replace the bagel with just eggs and protein shake, keep it lean in AM
and peanut butter can we switch to almond butter more?

and pinning nice, post a pic of the gear please

Bet. I’ll switch out, also starting tomorrow will move from the serious mass to just whey after w/o. I’m starting to get HUNGRY so I’m trying to slowly wean off eating so many carbs.

 

[JackSmithBoye]

Check it out boys; got some Cardarine powder that I’ll reconstitute into a liquid tomorrow evening. I took a 20 mg dose before todays workout and felt great!

Dinner was beef pasta and broccoli same as the day before (meal prep)

Pre workout same as always

Seated leg press machine 1x10 per leg 245 for warmup

1x10 per leg decline leg press 280
Súper set with calf raises 1x12 same weight per leg

1x10 decline leg press per leg 330 super set with calf raises 1x9 per leg Same weight


1x10 decline leg press 640 super set with calf raises same weight 1x12

1x10 decline leg press 690 super set with calf raises same weight 1x13

1x10 hack squat machine with feet positioned for hamstrings 290

1x10 hack squat with feet positioned for hamstrings 340

1x11 calf raise bench 240


1x5 calf raise bench 260

1x15 Weighted decline crunches w/ 45 lb dumbbell

1x15 15 lb med ball Russian twists

1x20 V-ups

4 rounds single arm and single leg planks at 45 seconds per round

1 min Jacob’s ladder
Normal stair stepper 14 min at level 9. 1 min level 15 and 1 cooldown

Weight a bit over 208 lbs after workout before shake and stuff

 

[the_alcatraz]

Bet. I’ll switch out, also starting tomorrow will move from the serious mass to just whey after w/o. I’m starting to get HUNGRY so I’m trying to slowly wean off eating so many carbs.

@JackSmithBoye good move start to cut the carbs down and stay higher with protein and fat bro
add high fiber so you're not hungry , think psyllium husk powder 2 x/day

 

[the_alcatraz]

Check it out boys; got some Cardarine powder that I’ll reconstitute into a liquid tomorrow evening. I took a 20 mg dose before todays workout and felt great!

Dinner was beef pasta and broccoli same as the day before (meal prep)

Pre workout same as always

Seated leg press machine 1x10 per leg 245 for warmup

1x10 per leg decline leg press 280
Súper set with calf raises 1x12 same weight per leg

1x10 decline leg press per leg 330 super set with calf raises 1x9 per leg Same weight


1x10 decline leg press 640 super set with calf raises same weight 1x12

1x10 decline leg press 690 super set with calf raises same weight 1x13

1x10 hack squat machine with feet positioned for hamstrings 290

1x10 hack squat with feet positioned for hamstrings 340

1x11 calf raise bench 240


1x5 calf raise bench 260

1x15 Weighted decline crunches w/ 45 lb dumbbell

1x15 15 lb med ball Russian twists

1x20 V-ups

4 rounds single arm and single leg planks at 45 seconds per round

1 min Jacob’s ladder
Normal stair stepper 14 min at level 9. 1 min level 15 and 1 cooldown

Weight a bit over 208 lbs after workout before shake and stuff

@JackSmithBoye good training day, but on the leg press you shouldnt go that high weight, no need, you'll get injured, 1/2 weight and more reps is better

the cardarine you have is from chemyo, I wouldnt use it as I don't trust them, but if you want to use it, up to you maybe it has some quality to it

waiting on more updates bro

 

[SteveMobsterG]

breakfast was the same, bagel cream cheese and two eggs.
845 meal is 3/4 cup oats about half to 3/4 cup walnuts 2-3 teaspoons of peanut butter and raspberries
Pinned this morning in left side delt, everything feels great!

Good start to the day

 

[e2]

make sure you get gw from approved sources

 

[2Thick]

yeah good chance your GW is something else maybe even dnp or clen

 

[Vadim Fedorov]

nice update Jack you are killing it

 

[wootoom]

nice exercises I like the variety

 

[JasonPriest]

you're keeping the workouts clean and fun

 

[BodyMonster34]

bro not bad on the weights 690 wow

 

[Quadsweep]

you're pushing it for sure you've got strong legs

 

[JackSmithBoye]

you're pushing it for sure you've got strong legs

I feel like a plate hog cause I grab 12-14 plates before I start. We don’t have 100 lb plates

 

[JackSmithBoye]

Breakfast was protein shake with chia seeds
Eating oats with walnuts, peanut butter and raspberries same as yesterday.

 

[Austin316]

you are definitely a strong man with your legs

 

[sambee38]

do you think chia seeds have benefits?

 

[BookerTNY]

nice micronutrients you're doing it the right way

 

[Arabian]

raspberries sound really good especially when they're fresh

 

[JackSmithBoye]

do you think chia seeds have benefits?

They have omega threes and omega sixes, per 2 Tbsp I think they have 7.5 grams combined.

 

[JackSmithBoye]

Lunch was spaghetti and peas
Workout:

Stretch 10 min

Stair stepper level 8 for 43 mins, then stepped up a level every 30 seconds to level 14, then back down a level every 30 seconds. Feeling the lack of carbs today!

Weight down a little bit at 206

Dinner was chicken pasta and pesto

Took 12.5 Aromasin yesterday, didn’t really notice a difference.

 

[the_alcatraz]

Lunch was spaghetti and peas
Workout:

Stretch 10 min

Stair stepper level 8 for 43 mins, then stepped up a level every 30 seconds to level 14, then back down a level every 30 seconds. Feeling the lack of carbs today!

Weight down a little bit at 206

Dinner was chicken pasta and pesto

Took 12.5 Aromasin yesterday, didn’t really notice a difference.

@JackSmithBoye good lunch but would like your macros for the day
you have those bro?

 

[JackSmithBoye]

@JackSmithBoye good lunch but would like your macros for the day
you have those bro?

This was from yesterday

 

[ballin2504]

Foods looking good

 

[Noah Wixx]

Nice start for the log I like it

 

[Tiger Salman Khan]

Lunch was spaghetti and peas
Workout:

Stretch 10 min

Stair stepper level 8 for 43 mins, then stepped up a level every 30 seconds to level 14, then back down a level every 30 seconds. Feeling the lack of carbs today!

Weight down a little bit at 206

Dinner was chicken pasta and pesto

Took 12.5 Aromasin yesterday, didn’t really notice a difference.

@JackSmithBoye Amazing updates....keep them coming........

 

[JackSmithBoye]

Breakfast is the same 2 eggs, protein shake with chia

845 meal was 3 protein bars and cheese crackers (I was out running around)

Took another 12.5 Aromasin around 1 as i was feeling a bit shitty/down. Feel great now.

lunch was beef pasta and peas

No workout today or tomorrow

Pin tomorrow as well

Let me know if I should be taking Aromasin or arimidex, I have both but have only tried the Aromasin

 

[MUSTANG_18]

Breakfast is the same 2 eggs, protein shake with chia

845 meal was 3 protein bars and cheese crackers (I was out running around)

Took another 12.5 Aromasin around 1 as i was feeling a bit shitty/down. Feel great now.

lunch was beef pasta and peas

No workout today or tomorrow

Pin tomorrow as well

Let me know if I should be taking Aromasin or arimidex, I have both but have only tried the Aromasin

@JackSmithBoye diet is good but the cheese crackers get a better protein option like protein crackers bro

12.5mgs aromasin if you feeling great now then stay on aromasin dont use arimidex

looking good in the pic work on getting lean

 

[stevesmi]

how are you doing when it comes to digesting Peas I know a lot of people have trouble with it might want to take an enzyme beforehand

 

[JackSmithBoye]

how are you doing when it comes to digesting Peas I know a lot of people have trouble with it might want to take an enzyme beforehand

I take a digestive enzyme that also has probiotics in it.

 

[SteveMobsterG]

3 protein bars - shit. Take food with you

 

[Quadsweep]

You certainly like those peas
I admit I'm not a fan LOL

 

[BodyMonster34]

Bro good update
you got some size to you I like it

 

[JasonPriest]

make sure on your next photos you shave
also if you can put a little oil

 

[wootoom]

looking forward to seeing you achieve the physique of your dreams
that's what it's all about

 

[Vadim Fedorov]

nice of day and I'm glad to see you posting on the weekend
that shows some good commitment

 

[2Thick]

nice start to this log the first 10 pages
now next ten Pages let's make sure we have our training on point

 

[e2]

i'm gonna recommend snacking on nuts
or fruit, not cheese crackers

 

[Ulter]

smart job on the digestive enzymes
you can also eat some pineapple post meal

 

[chesty]

keep up with the vegetables
might want to try some broccoli as well

 

[ROIDDERS]

won't go wrong with your protein and veggies
that's staple bodybuilding food

 

[ceo]

Bros tighten things up a little more
will be able to see your abs big time

 

[JackSmithBoye]

Dinner last night was chicken, pesto pasta and spinach. (Forgot picture)

Also had some serious hunger last night a few hours after dinner so did 1/2 cup steel cut oats, 1/2 cup Greek yogurt, 1/2 cup walnuts, 1/2 cup granola with almond butter.

This morning is same as always, two eggs and protein shake with chia

Removed the 6000mg of CLA per day as I feel it is upsetting my stomach a bit. Still taking all other supplements listed on the first page

Pinned in right side delt

845 meal is same oat setup as last night, yogurt, almonds, steel cut oats, almond butter granola, but added strawberries in (got 12 lbs of strawberries for 16 bucks today).

Feeling good!

 

[MasonicBodybuilder]

Personally I like aromasin because there is no risk of estrogen rebound once you stop taking it.

 

[MUSTANG_18]

Dinner last night was chicken, pesto pasta and spinach. (Forgot picture)

Also had some serious hunger last night a few hours after dinner so did 1/2 cup steel cut oats, 1/2 cup Greek yogurt, 1/2 cup walnuts, 1/2 cup granola with almond butter.

This morning is same as always, two eggs and protein shake with chia

Removed the 6000mg of CLA per day as I feel it is upsetting my stomach a bit. Still taking all other supplements listed on the first page

Pinned in right side delt

845 meal is same oat setup as last night, yogurt, almonds, steel cut oats, almond butter granola, but added strawberries in (got 12 lbs of strawberries for 16 bucks today).

Feeling good!

@JackSmithBoye just to clarify what kind of past you eating now? high carb or high protein pasta?

i noticed you had no psyllium husk, you add it?

 

[JackSmithBoye]

@JackSmithBoye just to clarify what kind of past you eating now? high carb or high protein pasta?

i noticed you had no psyllium husk, you add it?

I will try to get some tomorrow, is that like Metamucil? If I get some how much should I take in per day.

it’s regular pasta, should I try to find some high protein pasta?
Thanks for all the help, you guys are awesome

 

[JackSmithBoye]

@JackSmithBoye just to clarify what kind of past you eating now? high carb or high protein pasta?

i noticed you had no psyllium husk, you add it?

Okay I found some at Whole Foods ill grab it tomorrow, let me know on how much per day. Thanks

 

[Tiger Salman Khan]

Dinner last night was chicken, pesto pasta and spinach. (Forgot picture)

Also had some serious hunger last night a few hours after dinner so did 1/2 cup steel cut oats, 1/2 cup Greek yogurt, 1/2 cup walnuts, 1/2 cup granola with almond butter.

This morning is same as always, two eggs and protein shake with chia

Removed the 6000mg of CLA per day as I feel it is upsetting my stomach a bit. Still taking all other supplements listed on the first page

Pinned in right side delt

845 meal is same oat setup as last night, yogurt, almonds, steel cut oats, almond butter granola, but added strawberries in (got 12 lbs of strawberries for 16 bucks today).

Feeling good!

@JackSmithBoye Good updates buddy......

 

[25homes]

breakfast was the same, bagel cream cheese and two eggs.
845 meal is 3/4 cup oats about half to 3/4 cup walnuts 2-3 teaspoons of peanut butter and raspberries
Pinned this morning in left side delt, everything feels great!

Looks stupid good

 

[25homes]

Aromasin

 

[MUSTANG_18]

Okay I found some at Whole Foods ill grab it tomorrow, let me know on how much per day. Thanks

@JackSmithBoye depends if you have powder or raw husk
generally 1 tbps 2x/day to start off

 

[JackSmithBoye]

Meals are literally the same, including dinner last night and snack

Breakfast today was same, 845 meal same, lunch same, pre workout same.

Workout:

Stretch 10 min

Again only 3.5 months after full left shoulder reconstruction; trying to take it easy, left side is so much weaker.

Isolateral chest press 45 lb plates on each side 3 x 12

Dumbbell bench on floor 1x12 35
1x 10 40 lb

Isometric box plank side to side 1x10

Tricep push down with v handle 1x15 42.5


Tricep push down with v handle to the side palm down grip 32.5 1x20

Tricep push down with handles on cords 1x8 42.5


Tricep kick back 12.5 lb each arm 1x13

Tricep kickback 15 lb each arm 1x8


Tricep rope push downs 1x8 27.5 tri’s are gassed

Low row with v handles for triceps-slow 1x15 85
1x10 90
1x8 95

Chest press machine 1x15 130
1x10 150


Tricep bench 1x15 50
1x15 x 65 tri’s are done.

Had a crazy pump today. Still really trying to take it easy as I was told by surgeon I was still supposed to be doing ROM and light strengthening

Cardio is same stairstepper setup as usual.

Post workout shake same, dinner was same.

Grabbed some psyllium husk today, will start putting it in 845 and later in the day meal.

Took 12.5 Aromasin this morning

 

[ballin2504]

I can tell you’re getting leaner

 

[JackSmithBoye]

Food is the same

Would like some guidance; the macro picture here is representative of what I am getting each day, should I increase protein and lower carbs more?

Thanks!

Food was same as yesterday, besides adding in 2 Tbsp of psyllium husk yesterday and today.

Today was leg day, went ahead and went low weight high reps and felt decent, was failing far sooner than I thought I would at a given weight.

Stretch 10 min

1x12 each leg 250 leg press machine for warmup

1x12 each leg decline leg press 300 super set with 1x10 calf raise each leg same weight

1x17 decline leg press 480 super set with calf raises same weight 1x30
1x11 decline leg press 500 super set with calf raises at same weight 1x20

1x12 hack squat machine regular feet position 370
Superset with 1x15 hack squat with high feet position for hamstrings 370

1x7 leg abductor machine 140 (machine is maxed) holding 2-3 seconds at end of motion
1x5 at 140 same hold time
1x1 hold for 11 seconds

1x8 leg adductor machine 140 holding 4-5 seconda at end of motion
1x7 140 same hold time
1x1 hold for 21 seconds

1x10 per leg leg curl 100

Kettlebell circuit; figure eights around legs, passing kb around the front and behind back, and (not sure what it’s called but you basically start with it on floor and raise kettlebell with both hands using your legs till it’s above head and back down
1x12 20kg
1x10 24kg

Ab stretches

1x15 v-ups

1x15 bicycle crunches

1x15 slow leg lowers, from 90 to almost touching ground etc

3x 45 second single arm and single opposing leg planks per side

Cardio is same, 14 min level 9 stair stepper last minute level 15

Cold shower

Protein shake and chia

Feel awesome today, not sure why.

However I feel that I am holding a bit of water, you can kind of see it in picture.

Weight has held at 205 for the past 3 or four days.

 

[RoidRage69]

You need to cut your cals way back. Too much fat with that many carbs. Pick one or the other. Either keep your carbs below 100 or fat below 100.

 

[the_alcatraz]

Meals are literally the same, including dinner last night and snack

Breakfast today was same, 845 meal same, lunch same, pre workout same.

Workout:

Stretch 10 min

Again only 3.5 months after full left shoulder reconstruction; trying to take it easy, left side is so much weaker.

Isolateral chest press 45 lb plates on each side 3 x 12

Dumbbell bench on floor 1x12 35
1x 10 40 lb

Isometric box plank side to side 1x10

Tricep push down with v handle 1x15 42.5


Tricep push down with v handle to the side palm down grip 32.5 1x20

Tricep push down with handles on cords 1x8 42.5


Tricep kick back 12.5 lb each arm 1x13

Tricep kickback 15 lb each arm 1x8


Tricep rope push downs 1x8 27.5 tri’s are gassed

Low row with v handles for triceps-slow 1x15 85
1x10 90
1x8 95

Chest press machine 1x15 130
1x10 150


Tricep bench 1x15 50
1x15 x 65 tri’s are done.

Had a crazy pump today. Still really trying to take it easy as I was told by surgeon I was still supposed to be doing ROM and light strengthening

Cardio is same stairstepper setup as usual.

Post workout shake same, dinner was same.

Grabbed some psyllium husk today, will start putting it in 845 and later in the day meal.

Took 12.5 Aromasin this morning

Food is the same

Would like some guidance; the macro picture here is representative of what I am getting each day, should I increase protein and lower carbs more?

Thanks!

Food was same as yesterday, besides adding in 2 Tbsp of psyllium husk yesterday and today.

Today was leg day, went ahead and went low weight high reps and felt decent, was failing far sooner than I thought I would at a given weight.

Stretch 10 min

1x12 each leg 250 leg press machine for warmup

1x12 each leg decline leg press 300 super set with 1x10 calf raise each leg same weight

1x17 decline leg press 480 super set with calf raises same weight 1x30
1x11 decline leg press 500 super set with calf raises at same weight 1x20

1x12 hack squat machine regular feet position 370
Superset with 1x15 hack squat with high feet position for hamstrings 370

1x7 leg abductor machine 140 (machine is maxed) holding 2-3 seconds at end of motion
1x5 at 140 same hold time
1x1 hold for 11 seconds

1x8 leg adductor machine 140 holding 4-5 seconda at end of motion
1x7 140 same hold time
1x1 hold for 21 seconds

1x10 per leg leg curl 100

Kettlebell circuit; figure eights around legs, passing kb around the front and behind back, and (not sure what it’s called but you basically start with it on floor and raise kettlebell with both hands using your legs till it’s above head and back down
1x12 20kg
1x10 24kg

Ab stretches

1x15 v-ups

1x15 bicycle crunches

1x15 slow leg lowers, from 90 to almost touching ground etc

3x 45 second single arm and single opposing leg planks per side

Cardio is same, 14 min level 9 stair stepper last minute level 15

Cold shower

Protein shake and chia

Feel awesome today, not sure why.

However I feel that I am holding a bit of water, you can kind of see it in picture.

Weight has held at 205 for the past 3 or four days.

@JackSmithBoye if you want to cut down your training needs to have more volume on it way more bro
and your diet you need to cut the carbs to cut down like under 100 grams carbs and up the fats

but overall good shares and i like the fiber there
stay sharing we waiting

 

[stevesmi]

I'm more concerned with quality of your Macros rather than the number you're getting

nobody got fat off sweet potatoes, brown rice, fruits and veggies. yet they are all carbs

 

[SteveMobsterG]

And you don't say what the issue is