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Approved Log My Sustanon and Deca Durabolin Cycle Log
- Thread starter JackSmithBoye
- Start date
psyllium husk is good if you want to boost your fiber
bro all those peas remind me of childhood when thats all mama bodymonster could afford to feed us
make sure you follow you surgeons advice that's smart
Alright y’all, everything is getting adjusted to the lack of carbs, have made a plan to cut all the pasta when I meal prep this weekend. Going to try to cut a few other items to get carbs under 100.
Breakfast was same, have been bumping the Slin before every meal and I feel a bit better after meals and when I workout if that makes sense.
Lunch was pasta beef and peas hahahaha the pasta is getting cut out next week!
Pre workout same
Stretch 10 min, I wanted to note that I do stretch in between sets as well as after.
Tried to increase volume as recommended, today was biceps shoulders and back my left feels so weak haha.
Bicep bench regular grip 3x14 50
Bicep bench preacher grip 3x12 50
Incline bench dumbbell bicep curls full extension 3x12 20lbS
Concentration curls 3x12 20 lb per arm
Z bar curls 3x13 40 lbs
Forearm curls on knees 3x12 25
Forearm curls behind back palm facing backward 3x12 25
Side delt raises pulley machine, 3x13 each arm 7.5
Front delt raises pulley machine 4x12 each arm 7.5
Supine grip overhead pull downs 3x13 70
Wide grip palm facing in overhead pull downs 3x13 55
Close inward grip overhead pull downs 3x12 70
Wide angle grip palms down low row 3x14 55
3x 12 70
Wide angle grip palms sideways low row
3x12 70
Iso lateral row wide grip 3x10 70
Iso lateral row palms down grip 2x10 70
Cardio 14 min stair stepper 82 spm last minute 115 spm cooldown 1 min
Cold shower
Same protein and chia seed shake
Had 12.5 aromasin this morning, haven’t felt any sides beside slight moodiness that goes away with an Aromasin.
Have been taking that Cardarine from Chemyo (a few hours before workout) haven’t noticed any kind of clen or other affects. I feel like workouts like today weren’t very taxing on my heart/circulatory if that makes sense. I have some from domestic supply coming so I’ll see if there is a difference. The dose is 20mg in powder form.
Weight is holding at 206 after workout
Pin tomorrow, dinner tonight is steak, avacado, tomatoes, corn and maybe I’ll throw some broccoli in there.
Thank you for all the comments and recommendations you all
Breakfast was same, have been bumping the Slin before every meal and I feel a bit better after meals and when I workout if that makes sense.
Lunch was pasta beef and peas hahahaha the pasta is getting cut out next week!
Pre workout same
Stretch 10 min, I wanted to note that I do stretch in between sets as well as after.
Tried to increase volume as recommended, today was biceps shoulders and back my left feels so weak haha.
Bicep bench regular grip 3x14 50
Bicep bench preacher grip 3x12 50
Incline bench dumbbell bicep curls full extension 3x12 20lbS
Concentration curls 3x12 20 lb per arm
Z bar curls 3x13 40 lbs
Forearm curls on knees 3x12 25
Forearm curls behind back palm facing backward 3x12 25
Side delt raises pulley machine, 3x13 each arm 7.5
Front delt raises pulley machine 4x12 each arm 7.5
Supine grip overhead pull downs 3x13 70
Wide grip palm facing in overhead pull downs 3x13 55
Close inward grip overhead pull downs 3x12 70
Wide angle grip palms down low row 3x14 55
3x 12 70
Wide angle grip palms sideways low row
3x12 70
Iso lateral row wide grip 3x10 70
Iso lateral row palms down grip 2x10 70
Cardio 14 min stair stepper 82 spm last minute 115 spm cooldown 1 min
Cold shower
Same protein and chia seed shake
Had 12.5 aromasin this morning, haven’t felt any sides beside slight moodiness that goes away with an Aromasin.
Have been taking that Cardarine from Chemyo (a few hours before workout) haven’t noticed any kind of clen or other affects. I feel like workouts like today weren’t very taxing on my heart/circulatory if that makes sense. I have some from domestic supply coming so I’ll see if there is a difference. The dose is 20mg in powder form.
Weight is holding at 206 after workout
Pin tomorrow, dinner tonight is steak, avacado, tomatoes, corn and maybe I’ll throw some broccoli in there.
Thank you for all the comments and recommendations you all
Attachments
@JackSmithBoye thats good training, really nice rows and you really pulled it well today
the diet i would like to see tomorrow a few meal pics and your adjustments please
pin tomorrow? share a pic please
and the cardarine, like we said before, chemyo has crappy sarms so maybe your cardarine gw is bunk (sorry bro)
Keep em coming
Breakfast was the same, pinned in left side quad
845 meal is same
Lunch was chicken thighs chicken, pesto pasta and brocolli
Pre workout same
Had pt so work out was very late:
Stretch
3x15 per leg 260 decline leg press
Superset calf raises with 3x15 per leg same weight
3x15 both legs together decline leg press 440 super set with calf raises 3x15 same weight
1x10 hack squat 460
3x12 seated leg curl per leg 55
3x15 calf raises 165
3x10 calf raises 185
1x10 leg lowers super set with 1x5 v ups
Repeat 4x
3x1 min low planks
1x5 leg lowers super set with 1x5 dragon flags.
Repeat 3x
Cardio Jacob’s ladder 1 min warmup
14 min 82 spm last minute 115 spm cooldown
Weight up to 208 after workout before shake
Cold shower
Dinner was taco with onions tomatoes lettuce and beans
845 meal is same
Lunch was chicken thighs chicken, pesto pasta and brocolli
Pre workout same
Had pt so work out was very late:
Stretch
3x15 per leg 260 decline leg press
Superset calf raises with 3x15 per leg same weight
3x15 both legs together decline leg press 440 super set with calf raises 3x15 same weight
1x10 hack squat 460
3x12 seated leg curl per leg 55
3x15 calf raises 165
3x10 calf raises 185
1x10 leg lowers super set with 1x5 v ups
Repeat 4x
3x1 min low planks
1x5 leg lowers super set with 1x5 dragon flags.
Repeat 3x
Cardio Jacob’s ladder 1 min warmup
14 min 82 spm last minute 115 spm cooldown
Weight up to 208 after workout before shake
Cold shower
Dinner was taco with onions tomatoes lettuce and beans
Attachments
@JackSmithBoye Good work on training and diet bro.........
@JackSmithBoye injection pic PERFECT love those bro
and you look great up top
volume perfecct
diet lets see more
like tacos ? not sure protein carbs there
Bro in Texas Taco gotta have some beef come on
nice picture updates I like the needle presentation
I like your updates and you're including the cold shower reminder
What up boys 1 in the morning right now, just got home, had a long day.
breakfast was same
845 was same
Lunch was pasta beef and brussel sprouts
Pre workout same
Did shorter cardio; stair stepper 75 spm 33 min increased a level every 30 seconds until 115 spm and back down a level every 30 seconds total 45 minutes including cooldown
Weight is 208 still
Protein shake
Cold shower
Dinner was chicken thighs (8oz) pesto pasta and broccoli
Have been taking Slin before meals
I don’t know what it is, but every pin, no matter how much I warm it up, it always gets the site really sore, it kind of sucks. In quads I’m limping for 3 days after. Delts aren’t as bad but still get really sore. Needle is 25g, amount of fluid is like .75 per pin.
Took 12.5 Aromasin today.
Diggin the psyllium husk 2x a day.
breakfast was same
845 was same
Lunch was pasta beef and brussel sprouts
Pre workout same
Did shorter cardio; stair stepper 75 spm 33 min increased a level every 30 seconds until 115 spm and back down a level every 30 seconds total 45 minutes including cooldown
Weight is 208 still
Protein shake
Cold shower
Dinner was chicken thighs (8oz) pesto pasta and broccoli
Have been taking Slin before meals
I don’t know what it is, but every pin, no matter how much I warm it up, it always gets the site really sore, it kind of sucks. In quads I’m limping for 3 days after. Delts aren’t as bad but still get really sore. Needle is 25g, amount of fluid is like .75 per pin.
Took 12.5 Aromasin today.
Diggin the psyllium husk 2x a day.
Attachments
It has ground beef and beans! Plenty of protein just hidden under the lettuce and tomatoes.
Yeah, all the pasta is getting cut when I make meals this weekend.
Incline leg press surely
@JackSmithBoye honestly i think you need to cut the pasta bro
especially at nightyou want to lean out right?
i really think you got too much gluten there
Way to get the updates in
Pinned yesterday in right glute, feels way better than in thighs
Lost a bit of weight over weekend due to activity levels and calorie intake, was 202 this morning
Breakfast was 2 eggs and protein chia shake
845 meal was walnuts yogurt granola oatmeal and blueberries
Lunch was 4 eggs sausage bacon and salsa with spinach (low/no carbs)
Preworkout
Stretch 10 min
3x13 floor chest press 35 dumbbells
3x13 floor chest press 40 dumbbells
3x10 floor chest press 50 dumbbells
1x20 45 plate floor chest press (with a plate)
1x20 55 plate floor chest press
1x15 65 plate floor chest press
1x12 70 plate floor chest press
1x15 tricep pushdown v handle 47.5
1x10 pushdown sideways grip v handle palm out
1x10 tri push down v handle 52.5
1x7 tri kick backs 17.5 per arm
1x10 strap handle tri push downs 32.5
2x10 isolateral chest press 45 on each side
1x20 8 lb medicine ball throws laying on floor warmup leg lifts 6” entire duration
3x20 15 lb med ball throws laying on floor leg lifts 6”
3x20 20 lb med ball throws laying on floor leg lifts 6”
3x10 25 lb med ball throws laying on floor leg lift 6”
Left shoulder feeling slightly stronger but still shaky
Cardio: stair stepper 14 min 82 spm last minute 115, cooldown
202 after workout
Protein shake,
Cold shower
Dinner was thin steak and broccoli
I haven’t checked macros but based on everything I’m betting I’m under 100 g carbs, the granola is only 18 g carbs per 3/4 cup (I only use 1/2 cup)
Took 12.5 aromasin this morning. Got the Cardarine in, will start dosing a few hours before workout at 20 mg
Lost a bit of weight over weekend due to activity levels and calorie intake, was 202 this morning
Breakfast was 2 eggs and protein chia shake
845 meal was walnuts yogurt granola oatmeal and blueberries
Lunch was 4 eggs sausage bacon and salsa with spinach (low/no carbs)
Preworkout
Stretch 10 min
3x13 floor chest press 35 dumbbells
3x13 floor chest press 40 dumbbells
3x10 floor chest press 50 dumbbells
1x20 45 plate floor chest press (with a plate)
1x20 55 plate floor chest press
1x15 65 plate floor chest press
1x12 70 plate floor chest press
1x15 tricep pushdown v handle 47.5
1x10 pushdown sideways grip v handle palm out
1x10 tri push down v handle 52.5
1x7 tri kick backs 17.5 per arm
1x10 strap handle tri push downs 32.5
2x10 isolateral chest press 45 on each side
1x20 8 lb medicine ball throws laying on floor warmup leg lifts 6” entire duration
3x20 15 lb med ball throws laying on floor leg lifts 6”
3x20 20 lb med ball throws laying on floor leg lifts 6”
3x10 25 lb med ball throws laying on floor leg lift 6”
Left shoulder feeling slightly stronger but still shaky
Cardio: stair stepper 14 min 82 spm last minute 115, cooldown
202 after workout
Protein shake,
Cold shower
Dinner was thin steak and broccoli
I haven’t checked macros but based on everything I’m betting I’m under 100 g carbs, the granola is only 18 g carbs per 3/4 cup (I only use 1/2 cup)
Took 12.5 aromasin this morning. Got the Cardarine in, will start dosing a few hours before workout at 20 mg
Attachments
Breakfast was same as usual
Lunch was chicken thighs, avocado and broccoli
Took 20 mg Cardarine 1.5 hrs before workout
Stretch 10 min
1x13 250 seated left press per leg warmup
3x12 leg extension machine single leg 70 per leg
2x10 260 incline leg press per leg calf raises per leg same weight 2x11
1x10 300 incline leg press per leg calf raises per leg same weight 1x11
3x12 440 incline leg press both legs calf raises same weight 3x13
2x12 Calf raise bench 240
2x15 kettlebell circuits (3 exercises 15 reps per) 20 kg
2x10 kettlebell circuits 25 kg
3x15 modified left lift (6”) Russian twist with 8 kg kettlebell superset with 3x10 low crunch
Leg lift 3x30 seconds
2x30 seconds single leg and arm plank
Cardio is same as always
Was 198 after workout
Kinda nervous as I’m loosing weight very quickly
Protein shake
Cold shower
Workout felt awful today, felt really weak
Dinner was 4-5 eggs sausage bacon and salsa with broccoli
Lunch was chicken thighs, avocado and broccoli
Took 20 mg Cardarine 1.5 hrs before workout
Stretch 10 min
1x13 250 seated left press per leg warmup
3x12 leg extension machine single leg 70 per leg
2x10 260 incline leg press per leg calf raises per leg same weight 2x11
1x10 300 incline leg press per leg calf raises per leg same weight 1x11
3x12 440 incline leg press both legs calf raises same weight 3x13
2x12 Calf raise bench 240
2x15 kettlebell circuits (3 exercises 15 reps per) 20 kg
2x10 kettlebell circuits 25 kg
3x15 modified left lift (6”) Russian twist with 8 kg kettlebell superset with 3x10 low crunch
Leg lift 3x30 seconds
2x30 seconds single leg and arm plank
Cardio is same as always
Was 198 after workout
Kinda nervous as I’m loosing weight very quickly
Protein shake
Cold shower
Workout felt awful today, felt really weak
Dinner was 4-5 eggs sausage bacon and salsa with broccoli
Attachments
@JackSmithBoye i see you doing better on the training
can you up the cardio bro?
i do see you need more protein iMO
why you nervous ? losing bodyfat is good means you monitoring the situation well
LOGGING gets results
EF family will make you lean and big
@JackSmithBoye i see you doing better on the training
can you up the cardio bro?
i do see you need more protein iMO
why you nervous ? losing bodyfat is good means you monitoring the situation well
LOGGING gets results
EF family will make you lean and big
How long should cardio be?
Here is macros for the day, how much protein should I add, and should I get it through food or throw an extra scoop in the morning? Thanks bro
Attachments
@JackSmithBoye cardio would up by 15min not much but pre-training bro
and the protein add around 50 grams
and your fiber thats likely more insoluble, you taking psyllium husk?
Yes 2 Tbsp a day@JackSmithBoye cardio would up by 15min not much but pre-training bro
and the protein add around 50 grams
and your fiber thats likely more insoluble, you taking psyllium husk?
3 eggs minimum
sometimes granola can have a lot of sugar in it that's hidden
don’t do high carbs and high fats in the same day. Protein intake looks good
Breakfast was 4 eggs and protein chia shake
845 meal was oatmeal granola walnuts blueberries and Greek yogurt
Lunch was 1/2 lb burger no bun lettuce tomato onion and broccoli
Cardarine 20 mg
Preworkout
Stretch 10 min
Stair stepper 75 spm 15 minutes
3x13 preacher 65 warmup
3x13 full extension hammer curls 25
Super set with: 3x13 z bar curls 50 after each set
3x10 concentration curls 25 dumbs
1x10 dumbbell around the world 5 lb dumbs (this movement is really hard for my left shoulder to complete with proper form)
3x14 row machine 100
3x10 row machine 115
3x10 row machine 130
2x12 cable machine delt raises 10.5
Per arm
2x10 cable machine delt raises 12.5 per arm
2x15 cable crossovers for rhomboid left arm 10.5
2x15 cable crossovers for front delt left arm 10.5
Stair stepper 75 spm 14 minutes last minute 115 spm cool down
Weight at 199
Protein shake
Added a scoop of protein to this
Cold shower
Dinner was chicken thighs avocado and broccoli
Pin tomorrow
Workout felt better today.
845 meal was oatmeal granola walnuts blueberries and Greek yogurt
Lunch was 1/2 lb burger no bun lettuce tomato onion and broccoli
Cardarine 20 mg
Preworkout
Stretch 10 min
Stair stepper 75 spm 15 minutes
3x13 preacher 65 warmup
3x13 full extension hammer curls 25
Super set with: 3x13 z bar curls 50 after each set
3x10 concentration curls 25 dumbs
1x10 dumbbell around the world 5 lb dumbs (this movement is really hard for my left shoulder to complete with proper form)
3x14 row machine 100
3x10 row machine 115
3x10 row machine 130
2x12 cable machine delt raises 10.5
Per arm
2x10 cable machine delt raises 12.5 per arm
2x15 cable crossovers for rhomboid left arm 10.5
2x15 cable crossovers for front delt left arm 10.5
Stair stepper 75 spm 14 minutes last minute 115 spm cool down
Weight at 199
Protein shake
Added a scoop of protein to this
Cold shower
Dinner was chicken thighs avocado and broccoli
Pin tomorrow
Workout felt better today.
Attachments
@JackSmithBoye that training is good and i see your diet is more clean lower carbs now bro
I like that a loti think you can up the cardio a bit, you have the time?
take a pic of the injection for us please
thanks for sharing
So I’m doing pre workout 15 minutes and post workout 15 minutes. How much should I add@JackSmithBoye that training is good and i see your diet is more clean lower carbs now bro
i think you can up the cardio a bit, you have the time?
take a pic of the injection for us please
thanks for sharing
Breakfast was same 4 eggs protein shake
Pin in left glute
845 meal blueberries oatmeal walnuts Greek yogurt and granola
Lunch was eggs sausage bacon salsa and spinach
Preworkout same
15 min stair stepper 75 spm
Leg press 1x10 235 per leg warmup
Leg extension 3x12 per leg 60
3x12 per leg 70
Calf raise bench 3x15 185
2x10 255
Seated leg curl machine 3x12 per leg 70
1x6 incline leg press 830
3x12 incline leg press 290 per leg super set with same weight calf raises 3x12 per leg
3x15 incline leg press both legs 460 super set with same weight 3x15 calf raises
Core
3x10 leg lowers super set with 3x5 v ups
3x10 Weighted decline bench crunches, 45 lb dumbbell
3x15 low crunches
Stair stepper 15 min 75 spm
Protein shake
Cold shower
Took 12.5 Aromasin this morning
Weight at 198
Dinner was thin streak and broccoli
Workout felt great.
Was considering doing bloodwork, how do you guys usually go about that?
Thanks for the feedback!
Pin in left glute
845 meal blueberries oatmeal walnuts Greek yogurt and granola
Lunch was eggs sausage bacon salsa and spinach
Preworkout same
15 min stair stepper 75 spm
Leg press 1x10 235 per leg warmup
Leg extension 3x12 per leg 60
3x12 per leg 70
Calf raise bench 3x15 185
2x10 255
Seated leg curl machine 3x12 per leg 70
1x6 incline leg press 830
3x12 incline leg press 290 per leg super set with same weight calf raises 3x12 per leg
3x15 incline leg press both legs 460 super set with same weight 3x15 calf raises
Core
3x10 leg lowers super set with 3x5 v ups
3x10 Weighted decline bench crunches, 45 lb dumbbell
3x15 low crunches
Stair stepper 15 min 75 spm
Protein shake
Cold shower
Took 12.5 Aromasin this morning
Weight at 198
Dinner was thin streak and broccoli
Workout felt great.
Was considering doing bloodwork, how do you guys usually go about that?
Thanks for the feedback!
Attachments
Last edited:
@JackSmithBoye if you want to get down to actual 10%, you should up that to 30min/30min double
you need more cardio to lean out tight
but your diet is getting real good I like the direction
i would add more probiotics and digestive enzymes, how much you doing now?
btw thanks for the pics share I like the injection pic you hardcore bro
@JackSmithBoye Bro add yoga to your routine.....starting the day with yoga is incredible.........
I take one of these per day, should I take more?@JackSmithBoye if you want to get down to actual 10%, you should up that to 30min/30min double
you need more cardio to lean out tight
but your diet is getting real good I like the direction
i would add more probiotics and digestive enzymes, how much you doing now?
btw thanks for the pics share I like the injection pic you hardcore bro
Attachments
@JackSmithBoye those digestive enzymes are good but you need more probiotics and psyllium , have you added?
how is your training?
Was sick this past weekend, didn’t workout on Friday or Monday, I lost like 5 pounds over that time haha
Pinned on Sunday
Weight is 194
Breakfast was 4 eggs and protein shake
845 was oatmeal granola walnuts blueberries Greek yogurt
Lunch was burger no bun lettuce tomato onion and broccoli
20 mg Cardarine
Preworkout with BCAAs
Stretch 10 min
20 mins stair stepper level 75 last min 120 spm
3x15 isolateral chest press 47.5 per arm, left shoulder feeling a bit stronger
3x15 dumbbell decline chest press 25s
3x12 dumbbell decline chest press 30s
3x15 plate decline chest press 25 lbs plate
3x15 plate decline chest press 45 lb plate
3x15 tri push down v handle 49
3x10 reverse grip v handle tricep push downs 37.5
1x5 per arm tricep kick backs 17.5
3x12 chest flys 35 lb dumbbells
3x15 20 lb med ball throws with 6 inch leg lift throughout each set
30 mins level 75 stair stepper last min 120 spm
Weight 194
Protein shake
Cold shower
Felt pretty weak today from being sick but workout was alright.
Took 12.5 Aromasin today
Dinner was eggs sausage bacon salsa and spinach
Pinned on Sunday
Weight is 194
Breakfast was 4 eggs and protein shake
845 was oatmeal granola walnuts blueberries Greek yogurt
Lunch was burger no bun lettuce tomato onion and broccoli
20 mg Cardarine
Preworkout with BCAAs
Stretch 10 min
20 mins stair stepper level 75 last min 120 spm
3x15 isolateral chest press 47.5 per arm, left shoulder feeling a bit stronger
3x15 dumbbell decline chest press 25s
3x12 dumbbell decline chest press 30s
3x15 plate decline chest press 25 lbs plate
3x15 plate decline chest press 45 lb plate
3x15 tri push down v handle 49
3x10 reverse grip v handle tricep push downs 37.5
1x5 per arm tricep kick backs 17.5
3x12 chest flys 35 lb dumbbells
3x15 20 lb med ball throws with 6 inch leg lift throughout each set
30 mins level 75 stair stepper last min 120 spm
Weight 194
Protein shake
Cold shower
Felt pretty weak today from being sick but workout was alright.
Took 12.5 Aromasin today
Dinner was eggs sausage bacon salsa and spinach
Attachments
How much psyllium? And can I do Kefir or what probiotics do you recommend
Use this. Get it from Amazon.
@JackSmithBoye i suggest kefir and regular OTC probiotics
for the psyllium husk get powder 2 tbps per day
Have been doing the 2 Tbsp psyllium for like two weeks. Should I add more?
Breakfast same
845 same
Lunch same
20 mg Cardarine
Preworkout
Stretch 10 min
Stair stepper 75 spm 20 min
1x15 leg press 270 per leg warmup
3x15 260 per leg decline leg press per leg superset with 3x15 calf raises per leg same weight
3x14 decline peg press 480 superset with 3x15 calf raises same weight
4x5 hip adductor 140 long hold super set with 3x10 hip abductor 140 slow hold
3x15 kettlebell circuits 24 kg
3x12 leg lowers
4x15 low crunches
3x8 dragon flags
3x20 seconds left lifts
3x5 v-ups
30 minutes stair stepper 75 spm last 2 minutes 120 spm cool down
Protein
Cold shower
Weight 196
Dinner avocado chicken thighs and broccoli
Was considering doing blood work with test cbc lipids metabolic and estradiol should I wait a little further into cycle or check it out right now?
Ordered the probiotics about to run grab some kefir and more whey
Pin tomorrow
845 same
Lunch same
20 mg Cardarine
Preworkout
Stretch 10 min
Stair stepper 75 spm 20 min
1x15 leg press 270 per leg warmup
3x15 260 per leg decline leg press per leg superset with 3x15 calf raises per leg same weight
3x14 decline peg press 480 superset with 3x15 calf raises same weight
4x5 hip adductor 140 long hold super set with 3x10 hip abductor 140 slow hold
3x15 kettlebell circuits 24 kg
3x12 leg lowers
4x15 low crunches
3x8 dragon flags
3x20 seconds left lifts
3x5 v-ups
30 minutes stair stepper 75 spm last 2 minutes 120 spm cool down
Protein
Cold shower
Weight 196
Dinner avocado chicken thighs and broccoli
Was considering doing blood work with test cbc lipids metabolic and estradiol should I wait a little further into cycle or check it out right now?
Ordered the probiotics about to run grab some kefir and more whey
Pin tomorrow
Attachments
@JackSmithBoye what kind powder or raw husk? share pic please
getting lean going well bro
i would do the bloods just to get the hormone panel T/e2 prolactin
lets get probiotics in there
Breakfast same
Pinned
845 same
Lunch same
20mg Cardarine
Had PT today so long day
Preworkout
Stretch 10 min
30 min stair stepper 75 spm
3x13 full extension hammer curls 30 dumbbells
3x12 concentration curls 30 dumbbell
1x13 z bar curl 40
1x10 z bar curl 50
1x8 z bar curl 60
1x8 z bar curl 60
1x10 z bar curl 50
1x15 z bar curl 40
3x 12 rear delt flies 40
2x12 front delt cable crossovers 14 left only
2x12 rhomboid crossovers 10.5 left only
2x12 iso lateral shoulder press 50 left only
2x12 low row sideways grip wide 85
2x12 low row straight grip wide 85
3x11 overhead lat pull downs close grip v handle 100
30 min Stair stepper 75 spm last 2 min 120 spm cooldown
Shake
Cold shower
Weight 197
Dinner was guacamole steak bean lettuce corn tomato rice salad
Had kefir last night as well as tonight.
Pinned
845 same
Lunch same
20mg Cardarine
Had PT today so long day
Preworkout
Stretch 10 min
30 min stair stepper 75 spm
3x13 full extension hammer curls 30 dumbbells
3x12 concentration curls 30 dumbbell
1x13 z bar curl 40
1x10 z bar curl 50
1x8 z bar curl 60
1x8 z bar curl 60
1x10 z bar curl 50
1x15 z bar curl 40
3x 12 rear delt flies 40
2x12 front delt cable crossovers 14 left only
2x12 rhomboid crossovers 10.5 left only
2x12 iso lateral shoulder press 50 left only
2x12 low row sideways grip wide 85
2x12 low row straight grip wide 85
3x11 overhead lat pull downs close grip v handle 100
30 min Stair stepper 75 spm last 2 min 120 spm cooldown
Shake
Cold shower
Weight 197
Dinner was guacamole steak bean lettuce corn tomato rice salad
Had kefir last night as well as tonight.
Attachments
This is what I’ve been taking everyday 2 Tbsp
Attachments
@JackSmithBoye training is good but i'd like to see you ez bar another set next to bro
dinner looks good
but how much corn? there
thanks for the pic share
yea this is good but wrong solo husk
should be psyllium husk Powder
thats psyllium husk whole
get powder as well
breakfast same
845 same
Lunch was egg sausage bacon and salsa with spinach
20 mg cardarine
Pre workout
65 min stairstepper 82 spm last 2 mins 120 spm
Weight 199
Cold shower
Protein shake
Dinner is going to be chicken thighs avocado broccoli and kefir
12.5 Aromasin today
I’m trying to set up an appointment for blood work next week.
Noticed HR significantly down compared to normal when doing stairstepper at a given level (usually it’s sustained at about 165+) today I couldn’t get it past like 158, not sure if it’s the Cardarine or what.
Was feeling like I have been getting poor sleep, should I add in some mk677 to help with sleep?
Thanks for all the advice I am going to try to get some psyllium powder as well.
845 same
Lunch was egg sausage bacon and salsa with spinach
20 mg cardarine
Pre workout
65 min stairstepper 82 spm last 2 mins 120 spm
Weight 199
Cold shower
Protein shake
Dinner is going to be chicken thighs avocado broccoli and kefir
12.5 Aromasin today
I’m trying to set up an appointment for blood work next week.
Noticed HR significantly down compared to normal when doing stairstepper at a given level (usually it’s sustained at about 165+) today I couldn’t get it past like 158, not sure if it’s the Cardarine or what.
Was feeling like I have been getting poor sleep, should I add in some mk677 to help with sleep?
Thanks for all the advice I am going to try to get some psyllium powder as well.
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Here bro we don't have Heating in my trailer so we take cold showers
good job your weight is staying steady
you're getting in some good nutrition and you're hitting it hard I like it
Have a look at other logs regarding how to list a workout
Awesome job
Pinned Sunday
Followed meals no carbs all weekend
Got psyllium husk powder and have been taking twice a day in addition to whole husk
Breakfast same
845 meal same
Lunch same
Cardarine 20 mg
Preworkout
30 mins stairstepper
3x15 dumbbell bench on floor 50s
3x12 dumbbell bench on floor 55s
3x10 dumbbell bench on floor 60s
3x15 v handle tricep press downs 52.5
3x10 v handle inverted grip tricep press downs 45.5
3x5 kick backs 17.5 per arm
3x5 isolateral chest press 45 plates (gassed)
2x10 chest press machine 145
30 min stairstepper 82 spm up to 120 for last 2 minutes
Protein shake
Cold shower
Dinner was eggs sausage bacon salsa and spinach
Took 12.5 Aromasin yesterday
Have an appointment set up for bloods this week; will post when I get the results
Quick question; should I take Cardarine on weekends as well as during the week?
Thanks!
Followed meals no carbs all weekend
Got psyllium husk powder and have been taking twice a day in addition to whole husk
Breakfast same
845 meal same
Lunch same
Cardarine 20 mg
Preworkout
30 mins stairstepper
3x15 dumbbell bench on floor 50s
3x12 dumbbell bench on floor 55s
3x10 dumbbell bench on floor 60s
3x15 v handle tricep press downs 52.5
3x10 v handle inverted grip tricep press downs 45.5
3x5 kick backs 17.5 per arm
3x5 isolateral chest press 45 plates (gassed)
2x10 chest press machine 145
30 min stairstepper 82 spm up to 120 for last 2 minutes
Protein shake
Cold shower
Dinner was eggs sausage bacon salsa and spinach
Took 12.5 Aromasin yesterday
Have an appointment set up for bloods this week; will post when I get the results
Quick question; should I take Cardarine on weekends as well as during the week?
Thanks!
Attachments
@JackSmithBoye you and diet both looks good..........
Breakfast same
845 meal same
Lunch same
20 mg Cardarine
Snuck some sushi in between leaving work and going to PT
Preworkout
Stretch 10 min
30 mins stair stepper
1x10 leg press 250 per leg warmup
3x12 decline leg press 300 per leg super set same weight calf raises 3x12 per leg
3x15 decline leg press 550 super set calf raises same weight 3x15 per leg
3x12 hack squat 300
2x10 calf raise bench 240
3x15 kettlebell circuits 28 kg
2x15 leg lowers super set with 2x15 low crunches
2x10 v-ups
4x30 seconds low leg lifts
3x15 Weighted Russian twists 25 plate
Stair stepper 30 mins 82 spm last 2 123 spm
Cool down
Weight 198.5
Shake
Cold shower
Dinner was thin steak and broccoli
Blood draw tomorrow afternoon
845 meal same
Lunch same
20 mg Cardarine
Snuck some sushi in between leaving work and going to PT
Preworkout
Stretch 10 min
30 mins stair stepper
1x10 leg press 250 per leg warmup
3x12 decline leg press 300 per leg super set same weight calf raises 3x12 per leg
3x15 decline leg press 550 super set calf raises same weight 3x15 per leg
3x12 hack squat 300
2x10 calf raise bench 240
3x15 kettlebell circuits 28 kg
2x15 leg lowers super set with 2x15 low crunches
2x10 v-ups
4x30 seconds low leg lifts
3x15 Weighted Russian twists 25 plate
Stair stepper 30 mins 82 spm last 2 123 spm
Cool down
Weight 198.5
Shake
Cold shower
Dinner was thin steak and broccoli
Blood draw tomorrow afternoon
Attachments
@JackSmithBoye checking your pic thats today?
much leaner there i see the improvement
on the training 2x10 vups what did you do? clarify
waiting on the bloods
and thanks for the meal shares CLEAN
V-ups
Attachments
Breakfast same
845 same
Lunch sushi
20 mg Cardarine
Blood draw
Preworkout
Stretch 10 min
30 min stairstepper
3x12 Full extension hammer curls 30s
3x10 concentration curls 30
3x15 z bar curls 50
3x10 z bar curls 60
4x15 Lat pull down close grip v handle 90
3x10 lat pull down wide grip 90
3x12 low row wide grip 100
3x12 low row close grip 100
3x12 around the world 10s
30 mins stair stepper 80 spm last 2 mins 120 spm
Weight 200
Shake
Cold shower
Dinner was egg sausage bacon salsa and Brussel sprouts
Pin tomorrow
The lab results should be coming sometime this week hopefully.
845 same
Lunch sushi
20 mg Cardarine
Blood draw
Preworkout
Stretch 10 min
30 min stairstepper
3x12 Full extension hammer curls 30s
3x10 concentration curls 30
3x15 z bar curls 50
3x10 z bar curls 60
4x15 Lat pull down close grip v handle 90
3x10 lat pull down wide grip 90
3x12 low row wide grip 100
3x12 low row close grip 100
3x12 around the world 10s
30 mins stair stepper 80 spm last 2 mins 120 spm
Weight 200
Shake
Cold shower
Dinner was egg sausage bacon salsa and Brussel sprouts
Pin tomorrow
The lab results should be coming sometime this week hopefully.
Attachments
I need to see squats
bro much respect for this your weight is getting better
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