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Approved Log SARMS Testolone RAD140 LOG

82jdub

82jdub

EF Logger
Logger
Here is the log many of you have been asking for.

Stats: 40 yro, 6’2, 202.5 lbs

Goal is to get bodyfat down a little and shred up. I have a tendency to overtrain so I intend to take 2 days off per week and focus on getting adequate rest.

MONDAY 4/17

20mg RAD 140
3D Multi Vitamin X 3
Protein Shake
Melanotan 350mcg


TRAINING (Legs) - Walking lunges, hack squat, calf extensions, leg press, leg curls, glute kickback, deadlift, glute bridges, hip abduction, hip adduction, weighted sissy squats, cable oblique twist, machine crunches, landmine Russian twist, ab ball crunch twist, ab rollout, seated knee tuck, leg raises
Cardio - 20 minutes on treadmill (incline 6 speed 3.5)


Tuesday 4/18

20mg RAD 140
3D Multi Vitamin X 3
Protein Shake
Melanotan 350 mcg

Training (Chest) - Supine chest press, cross body chest press, weighted dips, cable flys high and low, incline press smith machine, pullovers, incline Y raises, decline chest press, smith machine d handle parallel bar close grip press, Landmine Russian twist, cable oblique, decline weighted sit ups, leg raises, ab wheel rollouts
Cardio - 20 minutes treadmill (incline 6, speed 3.5)

Wednesday 4/19

20mg RAD 140
3D Multi Vitamin X 3
Protein Shake
Melanotan 350 mcg

Training (Back) - One arm D handle cable row, face pulls, cable reverse grip pull downs, reverse flys, back extension, trap raises, shoulder shrugs, seated knee tuck, wide grip seated cable row, one arm pull downs, Swiss ball crunch, cable oblique twist, pull ups, seated ab machine, ab wheel rollouts
Cardio - 20 minutes treadmill (incline 6, speed 3.5)
 
82jdub said:
Here is the log many of you have been asking for.

Stats: 40 yro, 6’2, 202.5 lbs

Goal is to get bodyfat down a little and shred up. I have a tendency to overtrain so I intend to take 2 days off per week and focus on getting adequate rest.

MONDAY 4/17

20mg RAD 140
3D Multi Vitamin X 3
Protein Shake
Melanotan 350mcg


TRAINING (Legs) - Walking lunges, hack squat, calf extensions, leg press, leg curls, glute kickback, deadlift, glute bridges, hip abduction, hip adduction, weighted sissy squats, cable oblique twist, machine crunches, landmine Russian twist, ab ball crunch twist, ab rollout, seated knee tuck, leg raises
Cardio - 20 minutes on treadmill (incline 6 speed 3.5)


Tuesday 4/18

20mg RAD 140
3D Multi Vitamin X 3
Protein Shake
Melanotan 350 mcg

Training (Chest) - Supine chest press, cross body chest press, weighted dips, cable flys high and low, incline press smith machine, pullovers, incline Y raises, decline chest press, smith machine d handle parallel bar close grip press, Landmine Russian twist, cable oblique, decline weighted sit ups, leg raises, ab wheel rollouts
Cardio - 20 minutes treadmill (incline 6, speed 3.5)

Wednesday 4/19

20mg RAD 140
3D Multi Vitamin X 3
Protein Shake
Melanotan 350 mcg

Training (Back) - One arm D handle cable row, face pulls, cable reverse grip pull downs, reverse flys, back extension, trap raises, shoulder shrugs, seated knee tuck, wide grip seated cable row, one arm pull downs, Swiss ball crunch, cable oblique twist, pull ups, seated ab machine, ab wheel rollouts
Cardio - 20 minutes treadmill (incline 6, speed 3.5)
Click to expand...
@82jdub I was waiting for you to share this log, thanks so much bro!

on the training, can you please share sets and reps for each exercise? you can put it on your phone NOTES and copy paste here, lets see your volume as you go.

On the diet, I don't see any diet information, no meals, no food, no timing. Food/diet is the most crucial part of a sarms cycle.
Please write down on your phone notes what you eat and post it here like 8am oatmeal 1 pack 2 whole eggs etc, thanks
 
Update with diet and sets/reps.

Thursday 4/20

20mg RAD 140

3D Multi Vitamin X 3

Melanotan 350 mcg



Training (Arms & Shoulders) - one hand d handle cable bicep curls 3x10, cable tricep extension 3x10, cable forearm curls 3x10, hammer strength shoulder press 3x10, reverse barbell forearm curls 4x10, prone wrist curl 3x10, shoulder side raises 4x10, hammer preacher curls 3x10, rope tricep extensions 3x10, spider curls 3x10, lying d handle cable shoulder press 3x10, front shoulder raises 3x10, cross body curls 4x10, dumbbell forearm twists 4x10, seated broomstick oblique twist 4x15, seated knee tuck 4x20, dragon thrust abs 4x20, ab wheel rollouts 4x25

Cardio - Treadmill 20 minutes (incline 6, speed 3.5)



Breakfast - 2 fried eggs, 2 sausage patties, white toast

Snack- Peanut Butter crackers,

Lunch - Pan seared pork chop, Spanish rice w/ pigeon peas

Snack- Banana

Dinner - air fried balsamic vinaigrette chicken breast, green beans, roasted carrots, corn, biscuit

Snack - Protein Shake

——————————————————

Friday 4/21

20mg RAD 140

3D Multi Vitamin X 3

Melanotan 350 mcg



Training (Legs) - calf extensions 8x15, Leg press 3x10, barbell glute bridges 4x12, hack squat and 3x10, Deadlift 3x10, leg curls 3x10, hip abductions 3x12, hip adduction 3x12, glute kickback 3x10, walking lunges 4x12, ab crunch machine 4x15, cable oblique twist 3x12, cable crunch 3x12



Breakfast - 2 fried eggs, white toast, sausage patty

Snack - Banana & handful of blueberries

Lunch - Balsamic vinaigrette chicken breast, roasted carrots, green beans, corn

Snack - Kind Bar

Dinner - Korean beef over white rice



Woke up around midnight hungry and had a bowl of shredded mini wheat cereal w/ 1% milk

——————————————————

Saturday 4/22

20mg RAD 140

3D Multi Vitamin X 3

Melanotan 350 mcg



Training- Rest Day



Breakfast - 2 fried eggs, sausage patty, wheat toast w/ honey

Snack - Protein shake

Lunch - Korean beef w/ white rice

Snack - Protein shake

Dinner - Mississippi beef roast, air fried diced potato



——————————————————

Sunday 4/23



20mg RAD 140

3D Multi Vitamin X 3

175 mg Test Cyp



Training - Rest Day



Breakfast - Ham and cheese omelette, 1/2 blueberry bagel

Dinner - Steak quesadilla



——————————————————



Monday 4/24



Training (Chest) - Supine chest press 3x10, Cross body chest press 3x10, chest pull over 3x10, Cable flys low 3x10, incline bench press 3x10, weighted dips 4x10, incline y raise 3x10, jackhammer press down 3x10, cable flys high 3x10, smith machine d handle parallel bar close grip press, push ups 3x20, decline bench press, Seated knee tuck 4x25, cable oblique twist 3x12, decline weighted sit ups 4x15, ab wheel rollouts 4x25

Cardio - 20 minutes treadmill (incline 6, speed 3.5)



Snack - 1/2 Bagel

Breakfast - 2 eggs, toast, protein shake

Lunch - Korean beef (meat only)

Snack - peanut butter crackers

Dinner - beef roast w/ Spanish rice

Snack- Banana, handful of pecans
 
82jdub said:
Update with diet and sets/reps.

Thursday 4/20

20mg RAD 140

3D Multi Vitamin X 3

Melanotan 350 mcg



Training (Arms & Shoulders) - one hand d handle cable bicep curls 3x10, cable tricep extension 3x10, cable forearm curls 3x10, hammer strength shoulder press 3x10, reverse barbell forearm curls 4x10, prone wrist curl 3x10, shoulder side raises 4x10, hammer preacher curls 3x10, rope tricep extensions 3x10, spider curls 3x10, lying d handle cable shoulder press 3x10, front shoulder raises 3x10, cross body curls 4x10, dumbbell forearm twists 4x10, seated broomstick oblique twist 4x15, seated knee tuck 4x20, dragon thrust abs 4x20, ab wheel rollouts 4x25

Cardio - Treadmill 20 minutes (incline 6, speed 3.5)



Breakfast - 2 fried eggs, 2 sausage patties, white toast

Snack- Peanut Butter crackers,

Lunch - Pan seared pork chop, Spanish rice w/ pigeon peas

Snack- Banana

Dinner - air fried balsamic vinaigrette chicken breast, green beans, roasted carrots, corn, biscuit

Snack - Protein Shake

——————————————————

Friday 4/21

20mg RAD 140

3D Multi Vitamin X 3

Melanotan 350 mcg



Training (Legs) - calf extensions 8x15, Leg press 3x10, barbell glute bridges 4x12, hack squat and 3x10, Deadlift 3x10, leg curls 3x10, hip abductions 3x12, hip adduction 3x12, glute kickback 3x10, walking lunges 4x12, ab crunch machine 4x15, cable oblique twist 3x12, cable crunch 3x12



Breakfast - 2 fried eggs, white toast, sausage patty

Snack - Banana & handful of blueberries

Lunch - Balsamic vinaigrette chicken breast, roasted carrots, green beans, corn

Snack - Kind Bar

Dinner - Korean beef over white rice



Woke up around midnight hungry and had a bowl of shredded mini wheat cereal w/ 1% milk

——————————————————

Saturday 4/22

20mg RAD 140

3D Multi Vitamin X 3

Melanotan 350 mcg



Training- Rest Day



Breakfast - 2 fried eggs, sausage patty, wheat toast w/ honey

Snack - Protein shake

Lunch - Korean beef w/ white rice

Snack - Protein shake

Dinner - Mississippi beef roast, air fried diced potato



——————————————————

Sunday 4/23



20mg RAD 140

3D Multi Vitamin X 3

175 mg Test Cyp



Training - Rest Day



Breakfast - Ham and cheese omelette, 1/2 blueberry bagel

Dinner - Steak quesadilla



——————————————————



Monday 4/24



Training (Chest) - Supine chest press 3x10, Cross body chest press 3x10, chest pull over 3x10, Cable flys low 3x10, incline bench press 3x10, weighted dips 4x10, incline y raise 3x10, jackhammer press down 3x10, cable flys high 3x10, smith machine d handle parallel bar close grip press, push ups 3x20, decline bench press, Seated knee tuck 4x25, cable oblique twist 3x12, decline weighted sit ups 4x15, ab wheel rollouts 4x25

Cardio - 20 minutes treadmill (incline 6, speed 3.5)



Snack - 1/2 Bagel

Breakfast - 2 eggs, toast, protein shake

Lunch - Korean beef (meat only)

Snack - peanut butter crackers

Dinner - beef roast w/ Spanish rice

Snack- Banana, handful of pecans
Click to expand...
For Monday 4/24 I forgot to list:

20mg RAD 140
3D Multi Vitamin X 3
 
82jdub said:
Update with diet and sets/reps.

Thursday 4/20

20mg RAD 140

3D Multi Vitamin X 3

Melanotan 350 mcg



Training (Arms & Shoulders) - one hand d handle cable bicep curls 3x10, cable tricep extension 3x10, cable forearm curls 3x10, hammer strength shoulder press 3x10, reverse barbell forearm curls 4x10, prone wrist curl 3x10, shoulder side raises 4x10, hammer preacher curls 3x10, rope tricep extensions 3x10, spider curls 3x10, lying d handle cable shoulder press 3x10, front shoulder raises 3x10, cross body curls 4x10, dumbbell forearm twists 4x10, seated broomstick oblique twist 4x15, seated knee tuck 4x20, dragon thrust abs 4x20, ab wheel rollouts 4x25

Cardio - Treadmill 20 minutes (incline 6, speed 3.5)



Breakfast - 2 fried eggs, 2 sausage patties, white toast

Snack- Peanut Butter crackers,

Lunch - Pan seared pork chop, Spanish rice w/ pigeon peas

Snack- Banana

Dinner - air fried balsamic vinaigrette chicken breast, green beans, roasted carrots, corn, biscuit

Snack - Protein Shake

——————————————————

Friday 4/21

20mg RAD 140

3D Multi Vitamin X 3

Melanotan 350 mcg



Training (Legs) - calf extensions 8x15, Leg press 3x10, barbell glute bridges 4x12, hack squat and 3x10, Deadlift 3x10, leg curls 3x10, hip abductions 3x12, hip adduction 3x12, glute kickback 3x10, walking lunges 4x12, ab crunch machine 4x15, cable oblique twist 3x12, cable crunch 3x12



Breakfast - 2 fried eggs, white toast, sausage patty

Snack - Banana & handful of blueberries

Lunch - Balsamic vinaigrette chicken breast, roasted carrots, green beans, corn

Snack - Kind Bar

Dinner - Korean beef over white rice



Woke up around midnight hungry and had a bowl of shredded mini wheat cereal w/ 1% milk

——————————————————

Saturday 4/22

20mg RAD 140

3D Multi Vitamin X 3

Melanotan 350 mcg



Training- Rest Day



Breakfast - 2 fried eggs, sausage patty, wheat toast w/ honey

Snack - Protein shake

Lunch - Korean beef w/ white rice

Snack - Protein shake

Dinner - Mississippi beef roast, air fried diced potato



——————————————————

Sunday 4/23



20mg RAD 140

3D Multi Vitamin X 3

175 mg Test Cyp



Training - Rest Day



Breakfast - Ham and cheese omelette, 1/2 blueberry bagel

Dinner - Steak quesadilla



——————————————————



Monday 4/24



Training (Chest) - Supine chest press 3x10, Cross body chest press 3x10, chest pull over 3x10, Cable flys low 3x10, incline bench press 3x10, weighted dips 4x10, incline y raise 3x10, jackhammer press down 3x10, cable flys high 3x10, smith machine d handle parallel bar close grip press, push ups 3x20, decline bench press, Seated knee tuck 4x25, cable oblique twist 3x12, decline weighted sit ups 4x15, ab wheel rollouts 4x25

Cardio - 20 minutes treadmill (incline 6, speed 3.5)



Snack - 1/2 Bagel

Breakfast - 2 eggs, toast, protein shake

Lunch - Korean beef (meat only)

Snack - peanut butter crackers

Dinner - beef roast w/ Spanish rice

Snack- Banana, handful of pecans
Click to expand...
@82jdub I like this update. You diet lacking a lot. Toast needs to go, crackers need to go. Instead of toast you should be eating oatmeal (steel cut oats if you have the time to cook).

Instead of peanut butter crackers eat a protein bar.

Replace pecans (the worst nut) with walnuts high omega 3:6 ratio.

Bagels drop completely and replace with a protein source.

Potato should be either sweet potato or yams.
 
So diet needs work, noted. Will work on cutting out some carbs.
843062EB-DEF3-4BE4-B5D0-8F2772E676E7.webp
 
82jdub said:
Update with diet and sets/reps.

Thursday 4/20

20mg RAD 140

3D Multi Vitamin X 3

Melanotan 350 mcg



Training (Arms & Shoulders) - one hand d handle cable bicep curls 3x10, cable tricep extension 3x10, cable forearm curls 3x10, hammer strength shoulder press 3x10, reverse barbell forearm curls 4x10, prone wrist curl 3x10, shoulder side raises 4x10, hammer preacher curls 3x10, rope tricep extensions 3x10, spider curls 3x10, lying d handle cable shoulder press 3x10, front shoulder raises 3x10, cross body curls 4x10, dumbbell forearm twists 4x10, seated broomstick oblique twist 4x15, seated knee tuck 4x20, dragon thrust abs 4x20, ab wheel rollouts 4x25

Cardio - Treadmill 20 minutes (incline 6, speed 3.5)



Breakfast - 2 fried eggs, 2 sausage patties, white toast

Snack- Peanut Butter crackers,

Lunch - Pan seared pork chop, Spanish rice w/ pigeon peas

Snack- Banana

Dinner - air fried balsamic vinaigrette chicken breast, green beans, roasted carrots, corn, biscuit

Snack - Protein Shake

——————————————————

Friday 4/21

20mg RAD 140

3D Multi Vitamin X 3

Melanotan 350 mcg



Training (Legs) - calf extensions 8x15, Leg press 3x10, barbell glute bridges 4x12, hack squat and 3x10, Deadlift 3x10, leg curls 3x10, hip abductions 3x12, hip adduction 3x12, glute kickback 3x10, walking lunges 4x12, ab crunch machine 4x15, cable oblique twist 3x12, cable crunch 3x12



Breakfast - 2 fried eggs, white toast, sausage patty

Snack - Banana & handful of blueberries

Lunch - Balsamic vinaigrette chicken breast, roasted carrots, green beans, corn

Snack - Kind Bar

Dinner - Korean beef over white rice



Woke up around midnight hungry and had a bowl of shredded mini wheat cereal w/ 1% milk

——————————————————

Saturday 4/22

20mg RAD 140

3D Multi Vitamin X 3

Melanotan 350 mcg



Training- Rest Day



Breakfast - 2 fried eggs, sausage patty, wheat toast w/ honey

Snack - Protein shake

Lunch - Korean beef w/ white rice

Snack - Protein shake

Dinner - Mississippi beef roast, air fried diced potato



——————————————————

Sunday 4/23



20mg RAD 140

3D Multi Vitamin X 3

175 mg Test Cyp



Training - Rest Day



Breakfast - Ham and cheese omelette, 1/2 blueberry bagel

Dinner - Steak quesadilla



——————————————————



Monday 4/24



Training (Chest) - Supine chest press 3x10, Cross body chest press 3x10, chest pull over 3x10, Cable flys low 3x10, incline bench press 3x10, weighted dips 4x10, incline y raise 3x10, jackhammer press down 3x10, cable flys high 3x10, smith machine d handle parallel bar close grip press, push ups 3x20, decline bench press, Seated knee tuck 4x25, cable oblique twist 3x12, decline weighted sit ups 4x15, ab wheel rollouts 4x25

Cardio - 20 minutes treadmill (incline 6, speed 3.5)



Snack - 1/2 Bagel

Breakfast - 2 eggs, toast, protein shake

Lunch - Korean beef (meat only)

Snack - peanut butter crackers

Dinner - beef roast w/ Spanish rice

Snack- Banana, handful of pecans
Click to expand...
you need more food in general imo bro
 
Definitely try and pay attention to what the guys are telling you ! They have all helped me a ton on my log and been super supportive. Trust me they will help and want to see you are your best.
 
Tuesday 4/25



20mg RAD 140

3D Multi Vitamin X 3

Melanotan 350 mcg



Training (Back) - Reverse grip lat pulldowns 3x10, reverse cable flys 3x10, single arm cable row 3x10, back extensions 4x10, hammer strength lat pulldowns wide grip 3x10, hammer strength row wide grip 3x10, face pulls 4x10, overhead trap raise 3x10, behind back barbell shrugs 3x15, pull ups 3x10, hex bar shrugs 3x10, renegade rows 3x10, Leg raises 4x15, cable oblique twist 3x15, cable crunches 3x20, seated knee tuck 3x20, side bends 2x15, ab wheel rollout 5x25

Cardio - 20 minutes treadmill (incline 7 speed 3.3)



Snack - 1/2 bagel

Breakfast- 2 eggs, toast, protein shake

Snack - 2 handfuls of pecans

Dinner - Burrito bowl - 2 chicken breasts, cheese, black beans, sour cream over brown rice

——————————————————



Wednesday 4/26



20mg RAD 140

3D Multi Vitamin X 3



Training (arms/shoulders) - one hand d handle cable bicep curls 3x10, cable tricep extension 3x10, cable forearm curls 3x10, hammer strength shoulder press 3x10, reverse barbell forearm curls 4x10, one arm hammer preacher curls 3x10, prone wrist curls 3x10, shoulder side raises 3x10, tricep rope extensions 3x10. Underhand grip straight bar row bicep concentrate 3x10, spider curls 3x10, forearm cable wrist curls 3x10, skull crushers 3x10, dumbbell bicep curls 3x10, seated knee tuck 3x25, landmine swing Russian twist 3x20, cable crunches 3x20, ab weighted crunch machine 3x12, ab wheel rollouts 4x25

Cardio - 20 minutes treadmill (incline 7, speed 3.3)



Breakfast - 3 eggs, protein shake

Lunch - Chicken breast, black beans, brown rice, 2 boiled egg whites

Snack - Beef roast, Blueberry almond Kind bar

Dinner - Chicken breast air fried, banana, strawberries, blueberries

Snack - protein bar, protein shake



——————————————————



Thursday 4/27


20mg RAD 140

3D Multi Vitamin X 3

Melanotan 350 mcg


Training (Legs) - Hack squat 3x10, calf raises 4x15, Leg Press 3x10, barbell hip thrust 3x10, weighted walking lunges 4x20, hip abductions 3x12, hip adduction 3x12, glute kickback 3x10, weighted sissy squats 3x10, leg curls 3x10, cable oblique twist 4x10, standing cable crunches 3x20, hanging leg raises 3x12, decline weighted sit-ups 3x12, broomstick twist 3x20, ab wheel rollouts 5x25

Cardio - 20 minutes treadmill (incline 7, speed 3.2)



Breakfast - 2 eggs, protein shake

Snack - protein bar

Lunch - Chicken breast x 2, fajita steak strips

Snack - Yogurt, apple, banana, handful of almonds

Dinner - 2 corn tortilla steak tacos

Snack - oatmeal with protein powder cinnamon and brown sugar
 
82jdub said:
Tuesday 4/25



20mg RAD 140

3D Multi Vitamin X 3

Melanotan 350 mcg



Training (Back) - Reverse grip lat pulldowns 3x10, reverse cable flys 3x10, single arm cable row 3x10, back extensions 4x10, hammer strength lat pulldowns wide grip 3x10, hammer strength row wide grip 3x10, face pulls 4x10, overhead trap raise 3x10, behind back barbell shrugs 3x15, pull ups 3x10, hex bar shrugs 3x10, renegade rows 3x10, Leg raises 4x15, cable oblique twist 3x15, cable crunches 3x20, seated knee tuck 3x20, side bends 2x15, ab wheel rollout 5x25

Cardio - 20 minutes treadmill (incline 7 speed 3.3)



Snack - 1/2 bagel

Breakfast- 2 eggs, toast, protein shake

Snack - 2 handfuls of pecans

Dinner - Burrito bowl - 2 chicken breasts, cheese, black beans, sour cream over brown rice

——————————————————



Wednesday 4/26



20mg RAD 140

3D Multi Vitamin X 3



Training (arms/shoulders) - one hand d handle cable bicep curls 3x10, cable tricep extension 3x10, cable forearm curls 3x10, hammer strength shoulder press 3x10, reverse barbell forearm curls 4x10, one arm hammer preacher curls 3x10, prone wrist curls 3x10, shoulder side raises 3x10, tricep rope extensions 3x10. Underhand grip straight bar row bicep concentrate 3x10, spider curls 3x10, forearm cable wrist curls 3x10, skull crushers 3x10, dumbbell bicep curls 3x10, seated knee tuck 3x25, landmine swing Russian twist 3x20, cable crunches 3x20, ab weighted crunch machine 3x12, ab wheel rollouts 4x25

Cardio - 20 minutes treadmill (incline 7, speed 3.3)



Breakfast - 3 eggs, protein shake

Lunch - Chicken breast, black beans, brown rice, 2 boiled egg whites

Snack - Beef roast, Blueberry almond Kind bar

Dinner - Chicken breast air fried, banana, strawberries, blueberries

Snack - protein bar, protein shake



——————————————————



Thursday 4/27


20mg RAD 140

3D Multi Vitamin X 3

Melanotan 350 mcg


Training (Legs) - Hack squat 3x10, calf raises 4x15, Leg Press 3x10, barbell hip thrust 3x10, weighted walking lunges 4x20, hip abductions 3x12, hip adduction 3x12, glute kickback 3x10, weighted sissy squats 3x10, leg curls 3x10, cable oblique twist 4x10, standing cable crunches 3x20, hanging leg raises 3x12, decline weighted sit-ups 3x12, broomstick twist 3x20, ab wheel rollouts 5x25

Cardio - 20 minutes treadmill (incline 7, speed 3.2)



Breakfast - 2 eggs, protein shake

Snack - protein bar

Lunch - Chicken breast x 2, fajita steak strips

Snack - Yogurt, apple, banana, handful of almonds

Dinner - 2 corn tortilla steak tacos

Snack - oatmeal with protein powder cinnamon and brown sugar
Click to expand...
@82jdub your training going well and diet is going well but in the diet like I see the last day you have 2 corn tortilla steak tacos, it's best to replace this with steak and brown rice.
 
Friday 4/28
20mg RAD 140

3D Multi Vitamin X 3

Melanotan 350 mcg

Training (Chest) - Dumbbell chest press 4x10, pec deck 3x10, incline bench press 3x10, weighted dips 4x10, cable chest flys high 3x10, jackhammer pushdown 3x10, cable flys low 3x10, cross body chest press 3x10, chest pull-downs 3x10, hanging leg raises 4x12, cable oblique rotation 3x10, ab wheel rollouts 4x25

Cardio - 60 minute walk outdoors

Breakfast - 1/2 bagel, handful of almonds, banana

Snack - Protein bar

Lunch - chicken breast, steak strips

Snack - Kind bar

Dinner - 4 chicken strips



——————————————————



Saturday 4/29
20mg RAD 140

3D Multi Vitamin X 3

Melanotan 350 mcg

Rest day

Oatmeal w/ honey, protein powder and brown sugar

2 boiled eggs

Steak and brown rice

Protein bar



——————————————————



Sunday 4/30
20mg RAD 140

175 mg Test Cyp

3D Multi Vitamin X 3

Melanotan 350 mcg

Rest Day

4 Protein pancakes

Seasoned ground beef

Protein bar

Greek yogurt

Frozen fruit bar lime

Oatmeal



——————-



Monday 5/1
20mg RAD 140

3D Multi Vitamin X 3
Training (Back) - Lat pulldowns 3x10, one arm d handle row 3x10, reverse cable fly 3x10, behind back barbell shrugs 3x10, back extensions 4x10, cable trap raises 3x10, hammer strength seated row wide grip 3x10, hammer strength lat pulldowns 3x10, face pulls 3x10, dumbbell trap shrugs 4x12, pull ups 3x10, Landmine Russian twists 4x20, seated knee tuck 3x20, cable oblique twist, ab machine 2x20, dragon flag 3x15
Cardio - 20 minutes treadmill (incline 7, speed 3.3)

2 eggs, 2 sausages

Protein shake, protein bar

Steak strips, grilled chicken strips

Brown rice w/ pigeon peas

Protein bar
 
82jdub said:
Friday 4/28
20mg RAD 140

3D Multi Vitamin X 3

Melanotan 350 mcg

Training (Chest) - Dumbbell chest press 4x10, pec deck 3x10, incline bench press 3x10, weighted dips 4x10, cable chest flys high 3x10, jackhammer pushdown 3x10, cable flys low 3x10, cross body chest press 3x10, chest pull-downs 3x10, hanging leg raises 4x12, cable oblique rotation 3x10, ab wheel rollouts 4x25

Cardio - 60 minute walk outdoors

Breakfast - 1/2 bagel, handful of almonds, banana

Snack - Protein bar

Lunch - chicken breast, steak strips

Snack - Kind bar

Dinner - 4 chicken strips



——————————————————



Saturday 4/29
20mg RAD 140

3D Multi Vitamin X 3

Melanotan 350 mcg

Rest day

Oatmeal w/ honey, protein powder and brown sugar

2 boiled eggs

Steak and brown rice

Protein bar



——————————————————



Sunday 4/30
20mg RAD 140

175 mg Test Cyp

3D Multi Vitamin X 3

Melanotan 350 mcg

Rest Day

4 Protein pancakes

Seasoned ground beef

Protein bar

Greek yogurt

Frozen fruit bar lime

Oatmeal



——————-



Monday 5/1
20mg RAD 140

3D Multi Vitamin X 3
Training (Back) - Lat pulldowns 3x10, one arm d handle row 3x10, reverse cable fly 3x10, behind back barbell shrugs 3x10, back extensions 4x10, cable trap raises 3x10, hammer strength seated row wide grip 3x10, hammer strength lat pulldowns 3x10, face pulls 3x10, dumbbell trap shrugs 4x12, pull ups 3x10, Landmine Russian twists 4x20, seated knee tuck 3x20, cable oblique twist, ab machine 2x20, dragon flag 3x15
Cardio - 20 minutes treadmill (incline 7, speed 3.3)

2 eggs, 2 sausages

Protein shake, protein bar

Steak strips, grilled chicken strips

Brown rice w/ pigeon peas

Protein bar
Click to expand...
@82jdub some days your diet is real high protein good but some days its off

overall the #1 problem here is your fat intake, you need to add omega 3 fats like fish oil daily 2-3 tbps or you'll start having metabolic issues
omega 3 is a must for metabolic health
 
Ok I really appreciate all the good advice and suggestions so far. Gonna get some omega 3 fish oil supplements and start taking daily. I do cook with coconut oil pretty often so I am getting some fats, but not much. Other than coconut oil and avocado what other things do you guys include in your diets as healthy fat? And so far no issues with any joint pain. I have always trained high volume for whatever reason. I get in my zone when I workout. I do occasionally have an issue with pain on the top of my left foot. It seems to happen when I do more than 30 minutes of cardio multiple days in a row. My wife told me this morning that I am definitely looking leaner. I’ve had to tighten my belt because my jeans are fitting looser in the waistline. Strength has increased some, but not substantially thus far. I rarely get winded while lifting/working out so I feel safe saying my endurance has improved since starting the cycle.
 
82jdub said:
Ok I really appreciate all the good advice and suggestions so far. Gonna get some omega 3 fish oil supplements and start taking daily. I do cook with coconut oil pretty often so I am getting some fats, but not much. Other than coconut oil and avocado what other things do you guys include in your diets as healthy fat? And so far no issues with any joint pain. I have always trained high volume for whatever reason. I get in my zone when I workout. I do occasionally have an issue with pain on the top of my left foot. It seems to happen when I do more than 30 minutes of cardio multiple days in a row. My wife told me this morning that I am definitely looking leaner. I’ve had to tighten my belt because my jeans are fitting looser in the waistline. Strength has increased some, but not substantially thus far. I rarely get winded while lifting/working out so I feel safe saying my endurance has improved since starting the cycle.
Click to expand...
@82jdub coconut oil is mainly saturated fat related, start cooking with ghee if you want to get omega 3 in cooking.

You don't need to worry about joint pain to use omega 3, fish oil is a must for your health.

Please keep updating us, lets see your diet training update.
 
Tuesday 5/2
20mg RAD 140

3D Multi Vitamin X 3

Melanotan 350 mcg

Training (Arms/Shoulders) - One hand D handle cable curls 3x10, cable tricep overhead extension 3x10, forearm curls 3x10, hammer strength shoulder press 3x10, one hand hammer preacher curls 3x10, prone wrist curl 3x10, tricep rope extensions 3x10, side shoulder raises 3x10, wide grip dumbbell curls 3x10, seated knee tuck 3x25, barbell behind back forearm curls 3x15, weighted decline sit ups 4x15, cable oblique twist 3x12, ab wheel rollouts 5x20,

2 eggs, 2 sausage patties

Protein shake

2 Chicken breasts

Protein bar

Handful of pork rinds

Pork chop smothered with mushrooms, parsley over potatoes (only had 3 small pieces of thinly sliced potato)

Protein shake



——————————————————



Wednesday 5/3
20mg RAD 140

3D Multi Vitamin X 3

Melanotan 350 mcg

Training (Legs) - Hack squat 3x10, calf raises 4x15, front squat 2x10, leg press 3x10, hip abduction 3x12, hip adduction 3x12, glute kickback 3x10, leg curls 3x10, barbell glute bridges 4x12, Bulgarian split squat 3x10, walking lunges 3x20, deadlifts 3x12, Side bends 2x15, ab machine 3x15, cable crunches 3x20, hanging leg raises 3x12, ab wheel rollouts 4x25

Cardio - 20 minutes (incline 6.5, speed 3.3)

2 eggs, 2 sausage patties

Protein shake

Protein bar

Chicken breast w/ rice and black beans

Protein bar

Chicken casserole (not really what I intended on eating, but my wife cooked it so I ate it)



—————————————————-

Thursday 5/4
20mg RAD 140

3D Multi Vitamin X 3

Melanotan 350 mcg
Training (Chest) - Dumbbell flat chest press 4x8, pec deck 4x10, cable flys low 3x10, incline press 3x10, weighted dips 4x12, y incline raise 3x10, jackhammer press down 3x10, cable flys high 3x10, cross body press 3x10, decline bench press 3x10, chest pulldowns 3x10, chest plate press 3x10, push ups 3,25, Landmine Russian twist 3x20, hanging leg raises 4x10, seated knee tuck 4x20, ab wheel rollouts 4x25, lying leg raises 4x20
Cardio - 20 minutes treadmill (incline 7, speed 3.3)

2 eggs, 2 sausage patties

Protein shake

Protein bar

Chicken and steak bowl w/ cilantro lime brown rice, cheese and sour cream

Vietnamese sliced pork, grilled shrimp, honey chicken and a small portion of shrimp fried rice

5 protein pancakes


——————————————————
Friday 5/5
20mg RAD 140

3D Multi Vitamin X 3

Fish Oil

Melanotan 350 mcg

Training (Back) - One hand d handle row 3x10, face pulls 4x10, reverse cable flys 3x10, behind back barbell shrugs 3x10, one hand d handle lat pull downs 3x10, back extensions 4x12, wide row/ rear felt hammer strength machine 3x12, trap raises 4x10, pull ups 3x10, underhand grip lat pull downs 3x10, Ab machine 3x20, cable oblique twist, weighted decline sit ups 3x15

Cardio - 20 minutes treadmill (incline 7, speed 3.3)
2 eggs, 2 sausage patties

Protein shake, protein bar

Chicken breast and steak strips over brown rice w/ sour cream and cheese



——————-

Saturday 5/6
20mg RAD 140

3D Multi Vitamin X 3

Fish Oil

Melanotan 350 mcg



Training- Rest day



4 protein pancakes

Protein bar

Seasoned ground beef

Cube steak, corn, mashed potatoes, green beans

Protein bar

Ham sandwich on wheat bread



——————————

Sunday 5/7
20mg RAD 140

3D Multi Vitamin X 3

Fish Oil

Melanotan 350 mcg



Training - Rest day



4 protein pancakes

Cubed steak, corn, carrots

2 Cubed steak, carrots

Protein bar


————————————

Monday 5/8
20mg RAD 140

3D Multi Vitamin X 3

Fish Oil

Melanotan 350 mcg

Training (Arms, Shoulders) - one hand d handle cable curl 3x10, cable tricep extensions 3x10, forearm cable wrist curls 4x10, rope cable curls 3x10, tricep press down 3x10, hammer strength shoulder press 3x10, forearm cable reverse extension 3x10, shoulder side raises 4x10, one hand hammer preacher curls 3x10, prone wrist curls 3x10, behind back barbell forearm curls 4x10, tricep kickbacks 3x10, upright row 3x10,
cable oblique twist 4x10, hanging leg raises 4x12, decline sit ups 4x20, seated broomstick twists 3x20, cable crunches 3x20, ab wheel rollouts 5x30

2 egg omelette with bacon and cheese, protein shake

Protein bar

Chicken breast strips (air fried)

Protein bar

Chicken breast strips

Ground beef patty seasoned, roasted carrots, mushrooms, air fried potato diced

5 Protein pancakes
 
82jdub said:
Tuesday 5/2
20mg RAD 140

3D Multi Vitamin X 3

Melanotan 350 mcg

Training (Arms/Shoulders) - One hand D handle cable curls 3x10, cable tricep overhead extension 3x10, forearm curls 3x10, hammer strength shoulder press 3x10, one hand hammer preacher curls 3x10, prone wrist curl 3x10, tricep rope extensions 3x10, side shoulder raises 3x10, wide grip dumbbell curls 3x10, seated knee tuck 3x25, barbell behind back forearm curls 3x15, weighted decline sit ups 4x15, cable oblique twist 3x12, ab wheel rollouts 5x20,

2 eggs, 2 sausage patties

Protein shake

2 Chicken breasts

Protein bar

Handful of pork rinds

Pork chop smothered with mushrooms, parsley over potatoes (only had 3 small pieces of thinly sliced potato)

Protein shake



——————————————————



Wednesday 5/3
20mg RAD 140

3D Multi Vitamin X 3

Melanotan 350 mcg

Training (Legs) - Hack squat 3x10, calf raises 4x15, front squat 2x10, leg press 3x10, hip abduction 3x12, hip adduction 3x12, glute kickback 3x10, leg curls 3x10, barbell glute bridges 4x12, Bulgarian split squat 3x10, walking lunges 3x20, deadlifts 3x12, Side bends 2x15, ab machine 3x15, cable crunches 3x20, hanging leg raises 3x12, ab wheel rollouts 4x25

Cardio - 20 minutes (incline 6.5, speed 3.3)

2 eggs, 2 sausage patties

Protein shake

Protein bar

Chicken breast w/ rice and black beans

Protein bar

Chicken casserole (not really what I intended on eating, but my wife cooked it so I ate it)



—————————————————-

Thursday 5/4
20mg RAD 140

3D Multi Vitamin X 3

Melanotan 350 mcg
Training (Chest) - Dumbbell flat chest press 4x8, pec deck 4x10, cable flys low 3x10, incline press 3x10, weighted dips 4x12, y incline raise 3x10, jackhammer press down 3x10, cable flys high 3x10, cross body press 3x10, decline bench press 3x10, chest pulldowns 3x10, chest plate press 3x10, push ups 3,25, Landmine Russian twist 3x20, hanging leg raises 4x10, seated knee tuck 4x20, ab wheel rollouts 4x25, lying leg raises 4x20
Cardio - 20 minutes treadmill (incline 7, speed 3.3)

2 eggs, 2 sausage patties

Protein shake

Protein bar

Chicken and steak bowl w/ cilantro lime brown rice, cheese and sour cream

Vietnamese sliced pork, grilled shrimp, honey chicken and a small portion of shrimp fried rice

5 protein pancakes


——————————————————
Friday 5/5
20mg RAD 140

3D Multi Vitamin X 3

Fish Oil

Melanotan 350 mcg

Training (Back) - One hand d handle row 3x10, face pulls 4x10, reverse cable flys 3x10, behind back barbell shrugs 3x10, one hand d handle lat pull downs 3x10, back extensions 4x12, wide row/ rear felt hammer strength machine 3x12, trap raises 4x10, pull ups 3x10, underhand grip lat pull downs 3x10, Ab machine 3x20, cable oblique twist, weighted decline sit ups 3x15

Cardio - 20 minutes treadmill (incline 7, speed 3.3)
2 eggs, 2 sausage patties

Protein shake, protein bar

Chicken breast and steak strips over brown rice w/ sour cream and cheese



——————-

Saturday 5/6
20mg RAD 140

3D Multi Vitamin X 3

Fish Oil

Melanotan 350 mcg



Training- Rest day



4 protein pancakes

Protein bar

Seasoned ground beef

Cube steak, corn, mashed potatoes, green beans

Protein bar

Ham sandwich on wheat bread



——————————

Sunday 5/7
20mg RAD 140

3D Multi Vitamin X 3

Fish Oil

Melanotan 350 mcg



Training - Rest day



4 protein pancakes

Cubed steak, corn, carrots

2 Cubed steak, carrots

Protein bar


————————————

Monday 5/8
20mg RAD 140

3D Multi Vitamin X 3

Fish Oil

Melanotan 350 mcg

Training (Arms, Shoulders) - one hand d handle cable curl 3x10, cable tricep extensions 3x10, forearm cable wrist curls 4x10, rope cable curls 3x10, tricep press down 3x10, hammer strength shoulder press 3x10, forearm cable reverse extension 3x10, shoulder side raises 4x10, one hand hammer preacher curls 3x10, prone wrist curls 3x10, behind back barbell forearm curls 4x10, tricep kickbacks 3x10, upright row 3x10,
cable oblique twist 4x10, hanging leg raises 4x12, decline sit ups 4x20, seated broomstick twists 3x20, cable crunches 3x20, ab wheel rollouts 5x30

2 egg omelette with bacon and cheese, protein shake

Protein bar

Chicken breast strips (air fried)

Protein bar

Chicken breast strips

Ground beef patty seasoned, roasted carrots, mushrooms, air fried potato diced

5 Protein pancakes
Click to expand...
@82jdub big update I like that. I see you're keeping protein pretty high

do you have an updated picture for us?
 
Tuesday 5/9
20mg RAD 140

3D Multi Vitamin X 3

Fish Oil

Melanotan 350 mcg

Training (Legs) - Seated leg press 3x10, seated leg curl 3x10, calf extensions 8x12, squats 3x10, hip adduction 3x12, hip abduction 3x12, barbell glute extension 3x12, linear leg press 3x10, weighted sissy squats 3x10, weighted walking lunges 4x15, glute kickback 3x10, lying leg curls 2x10, Lying leg raises 3x20, side bends 3x12. Landmine Russian twist 3x24, seated knee tuck 3x20, ab wheel rollouts 4x25
2 egg omelette with bacon bits and cheese, protein shake

Chicken breast strips

Strawberries w/ Greek yogurt





——————————————————



Wednesday 5/10
20mg RAD 140

3D Multi Vitamin X 3

1200 mg Fish Oil

Melanotan 350 mcg

Training- Flat bench press 4x6, cable flys high 3x10, cable flys low 3x10, hammer strength supine bench press 4x8, cross body press 3x10, jackhammer press down 3x10, smith machine incline press 3x10, weighted dips 4x10,
Y incline raises 3x10, chest pullovers 3x10, decline bench press 3x10, pec deck 3x10, Hanging leg raise 4x12, cable oblique twist 3x12, seated knee tuck 3x20, machine ab crunches 3x15
Protein bar

Sushi w/ crab, avocado and cream cheese

2 steak and cheese tacos with corn shell

4 Protein pancakes





——————————————————



Thursday 5/11
20mg RAD 140

3D Multi Vitamin X 3

Fish Oil

Melanotan 350 mcg
Training (back) - Reverse flys 3x10, cable trap raises 3x10, face pulls 3x10, shoulder shrugs 4x10, back extensions 4x10, reverse grip lat pull downs 3x10, single arm d handle row 3x10, dumbbell trap raise 3x10, wide grip seated row 3x10, single d handle lat pulldowns 3x10, Cable crunches 3x20, ab ball crunches 3x20, landmine Russian twist 3x24, seated knee tuck 3x20, ab rollouts 3x20, lying leg raises 3x20


2 egg omelette with bacon and cheese

5 protein pancakes, 2 sausage patties

Ham sandwich

Ribeye steak

Protein bar

Ribeye steak

Strawberries



——————————————————



Friday 5/12
20mg RAD 140

3D Multi Vitamin X 3

Fish Oil
Wide grip curls 3x10, tricep rope extensions 3x10, behind back barbell forearm curls 4x10, hammer strength shoulder press 3x10, front shoulder raises 3x10, single arm hammer preacher curls 3x10, prone forearm curls 3x10, spider curls 3x10, leaning cable lat raises 4x10, cable tricep kickback 3x10, skull crushers 3x10, Cable oblique twists 3x12, seated knee tuck 4x25, ab wheel rollouts 5x25
2 egg omelette w/ bacon and cheese

Ribeye Steak

5 protein pancakes

Unfortunately I Forgot to log my food for the evening and can’t remember what I ate, but I ate responsibly


——————————————————



Saturday 5/13

20mg RAD 140

3D Multi Vitamin X 3

Fish Oil


Training - Rest Day



3 protein pancakes, 3 sausage patties

Protein bar

Air fried chicken breast strips

Banana

Seasoned burger patty

Protein bar

Apple







——————————————————



Sunday 5/14
20mg RAD 140

175 mg Test Cyp

3D Multi Vitamin X 3

Fish Oil 1200 mg x 2

Melanotan 350 mcg



Training - Rest day



2 fried eggs, 2 sausage patties and 1 protein pancake

2 sausage patties

Air fried chicken breast

Ground beef patty

Banana

Air fried chicken breast



——————————————————————



Monday 5/15
20mg RAD 140

3D Multi Vitamin X 3

Fish Oil 1200 mg x 2

Melanotan 350 mcg

Training(Legs) - Seated leg press 4x10, calf extensions 4x10, hip abduction 3x12, hip adduction 3x12, squats 3x10., Barbell glute extensions 3x12, hack squats 3x10, deadlifts 3x10, glute kickbacks 3x12, lying leg curls 3x10, lunges 2x20, Ab machine 3x20, swiss ball crunches 3x20, cable oblique twist 3x12, decline sit ups, cable crunches 2x20, hanging leg raises 2x12, ab wheel rollouts 4x25, lying leg raises 3x20



2 fried eggs

Protein shake

Banana

Protein Bar

Fajita steak strips

Apple, strawberries, honey roasted almonds

Wife cooked dinner so I ate more carbs than anticipated: Fried chicken breast, Lima beans, corn, cornbread, mashed potatoes

4 protein pancakes
 
Feeling good overall. Getting stronger, but nothing drastic and I’m not 100% certain that I can attribute the strength gains to the RAD. I’ve been training really hard and have added 5-10 lbs to some of my lifts. I’ve noticed a big increase in endurance/stamina so I have definitely been able to train harder than usual. That in itself could be part of the explanation for the gain in strength, but again I can’t say for sure.
 
82jdub said:
Tuesday 5/9
20mg RAD 140

3D Multi Vitamin X 3

Fish Oil

Melanotan 350 mcg

Training (Legs) - Seated leg press 3x10, seated leg curl 3x10, calf extensions 8x12, squats 3x10, hip adduction 3x12, hip abduction 3x12, barbell glute extension 3x12, linear leg press 3x10, weighted sissy squats 3x10, weighted walking lunges 4x15, glute kickback 3x10, lying leg curls 2x10, Lying leg raises 3x20, side bends 3x12. Landmine Russian twist 3x24, seated knee tuck 3x20, ab wheel rollouts 4x25
2 egg omelette with bacon bits and cheese, protein shake

Chicken breast strips

Strawberries w/ Greek yogurt





——————————————————



Wednesday 5/10
20mg RAD 140

3D Multi Vitamin X 3

1200 mg Fish Oil

Melanotan 350 mcg

Training- Flat bench press 4x6, cable flys high 3x10, cable flys low 3x10, hammer strength supine bench press 4x8, cross body press 3x10, jackhammer press down 3x10, smith machine incline press 3x10, weighted dips 4x10,
Y incline raises 3x10, chest pullovers 3x10, decline bench press 3x10, pec deck 3x10, Hanging leg raise 4x12, cable oblique twist 3x12, seated knee tuck 3x20, machine ab crunches 3x15
Protein bar

Sushi w/ crab, avocado and cream cheese

2 steak and cheese tacos with corn shell

4 Protein pancakes





——————————————————



Thursday 5/11
20mg RAD 140

3D Multi Vitamin X 3

Fish Oil

Melanotan 350 mcg
Training (back) - Reverse flys 3x10, cable trap raises 3x10, face pulls 3x10, shoulder shrugs 4x10, back extensions 4x10, reverse grip lat pull downs 3x10, single arm d handle row 3x10, dumbbell trap raise 3x10, wide grip seated row 3x10, single d handle lat pulldowns 3x10, Cable crunches 3x20, ab ball crunches 3x20, landmine Russian twist 3x24, seated knee tuck 3x20, ab rollouts 3x20, lying leg raises 3x20


2 egg omelette with bacon and cheese

5 protein pancakes, 2 sausage patties

Ham sandwich

Ribeye steak

Protein bar

Ribeye steak

Strawberries



——————————————————



Friday 5/12
20mg RAD 140

3D Multi Vitamin X 3

Fish Oil
Wide grip curls 3x10, tricep rope extensions 3x10, behind back barbell forearm curls 4x10, hammer strength shoulder press 3x10, front shoulder raises 3x10, single arm hammer preacher curls 3x10, prone forearm curls 3x10, spider curls 3x10, leaning cable lat raises 4x10, cable tricep kickback 3x10, skull crushers 3x10, Cable oblique twists 3x12, seated knee tuck 4x25, ab wheel rollouts 5x25
2 egg omelette w/ bacon and cheese

Ribeye Steak

5 protein pancakes

Unfortunately I Forgot to log my food for the evening and can’t remember what I ate, but I ate responsibly


——————————————————



Saturday 5/13

20mg RAD 140

3D Multi Vitamin X 3

Fish Oil


Training - Rest Day



3 protein pancakes, 3 sausage patties

Protein bar

Air fried chicken breast strips

Banana

Seasoned burger patty

Protein bar

Apple







——————————————————



Sunday 5/14
20mg RAD 140

175 mg Test Cyp

3D Multi Vitamin X 3

Fish Oil 1200 mg x 2

Melanotan 350 mcg



Training - Rest day



2 fried eggs, 2 sausage patties and 1 protein pancake

2 sausage patties

Air fried chicken breast

Ground beef patty

Banana

Air fried chicken breast



——————————————————————



Monday 5/15
20mg RAD 140

3D Multi Vitamin X 3

Fish Oil 1200 mg x 2

Melanotan 350 mcg

Training(Legs) - Seated leg press 4x10, calf extensions 4x10, hip abduction 3x12, hip adduction 3x12, squats 3x10., Barbell glute extensions 3x12, hack squats 3x10, deadlifts 3x10, glute kickbacks 3x12, lying leg curls 3x10, lunges 2x20, Ab machine 3x20, swiss ball crunches 3x20, cable oblique twist 3x12, decline sit ups, cable crunches 2x20, hanging leg raises 2x12, ab wheel rollouts 4x25, lying leg raises 3x20



2 fried eggs

Protein shake

Banana

Protein Bar

Fajita steak strips

Apple, strawberries, honey roasted almonds

Wife cooked dinner so I ate more carbs than anticipated: Fried chicken breast, Lima beans, corn, cornbread, mashed potatoes

4 protein pancakes
Click to expand...
@82jdub you keeping the diet clean i like that, and overall training is good

hows the cardio going?
 
82jdub said:
Feeling good overall. Getting stronger, but nothing drastic and I’m not 100% certain that I can attribute the strength gains to the RAD. I’ve been training really hard and have added 5-10 lbs to some of my lifts. I’ve noticed a big increase in endurance/stamina so I have definitely been able to train harder than usual. That in itself could be part of the explanation for the gain in strength, but again I can’t say for sure.
Click to expand...
@82jdub RAD140 will make you stronger no doubt
 
Tuesday 5/16

20mg RAD 140

3D Multi Vitamin X 3

Fish Oil 1200 mg x 2

Melanotan 350 mcg

Training (Chest) - cable crossbody press 3x10, dumbbell bench press 4x10, incline bench press 3x10, weighted dips 4x10, pec deck, cable fly low 3x10, hammer strength incline 3x10, y incline raises 3x10, chest pulldowns 3x10, push ups 4x20, Broomstick twist 3x20, cable oblique twists 3x12, seated knee tucks 3x25, ab wheel rollouts 5x25
Cardio - 20 minutes treadmill


Ham and cheese sandwich

Protein shake

Surimi

Fajita steak strips

Handful of honey roasted almonds

Banana

Greek yogurt

Fajita steak and chicken strips

Protein Bar
——————————————————————
Wednesday 5/17

20mg RAD 140

3D Multi Vitamin X 3

Fish Oil 1200 mg x 2

Melanotan 350 mcg
Training (Back) - Reverse grip lat pulldowns 3x10, back extensions 4x12, reverse fly 3x10, shoulder shrugs 3x10, single arm cable row 3x10, cable trap raises 3x10, face pulls 4x10, single arm lat pulldowns 3x10, wide grip cable row 3x10, dumbbell trap raises 3x10, pull ups 3x10, Cable crunches 3x20, side bends 3x12, landmine Russian twist 3x20, cable twist 3x12, seated knee tucks 3x25
5 Protein pancakes

Burger patty with mushrooms

Burger patty

Cereal with 1%milk and a scoop of protein powder

Chicken strips grilled
——————————————————

Thursday 5/18

20mg RAD 140

3D Multi Vitamin X 3

Fish Oil 1200 mg x 2

Melanotan 350 mcg

Training (Shoulders/Arms) - Cable lat raises 4x12, behind back barbell forearm curls 4x15, tricep cable extensions 3x12, spider curls 3x10, hammer strength shoulder press 3x10, one hand dumbbell preacher curls 3x10, dumbbell hammer forearm 3x10, overhead cable rope extensions 3x10, landmine forearm curls 3x10, skull crushers 3x10, front shoulder raises 3x10, tricep kickbacks 3x10, wide grip curls 3x10, rope cable curls 2x10, cable forearm extensions 3x10, dumbbell overhand wrist curls 3x10, Seated knee tuck 4x25, landmine Russian twist 5x20, ab machine weighted crunches 3x12, ab wheel rollouts 5x25
Cardio - 20 minutes treadmill

5 protein pancakes

Fajita steak strips

Seasoned beef roast

Banana and Apple

Beef Roast

——————————————————
Friday 5/19

20mg RAD 140

3D Multi Vitamin X 3

Fish Oil 1200 mg x 2

Melanotan 350 mcg

Training (Leg Day) - Leg press 3x10, calf raises 6x15, leg extension 3x10, barbell glute extensions 4x10, hack squat 3x10, lying leg curls 3x10, hip adduction 3x12, hip abduction 3x12, weighted lunges 3x20, glute kickback 3x10, deadlifts 3x12, Ab machine 3x15, seated knee tuck 3x20, landmine Russian twist 3x20
Cardio - 20 minutes treadmill

3 fried eggs

Protein bar

Beef roast

Chicken and steak bowl with brown rice



——————————————————



Saturday 5/20

20mg RAD 140

3D Multi Vitamin X 3

Fish Oil 1200 mg x 2

Melanotan 350 mcg

Training - Rest day

2 Bacon strips and sausage patty

6 protein pancakes

Brown rice bowl with steak, chicken cheese

Protein bar
——————————————————

Sunday 5/21

20mg RAD 140

3D Multi Vitamin X 3

Fish Oil 1200 mg x 2

Melanotan 350 mcg
Training - Rest Day

4 protein pancakes

chicken and steak over brown rice

3 protein pancakes

Teriyaki chicken

Apple

————————————————————

Monday 5/22

20mg RAD 140

3D Multi Vitamin X 3

Fish Oil 1200 mg x 2

Melanotan 350 mcg

Training (Chest) - Dumbbell flat press 4x10, pec deck, x cable fly 3x10, incline bench press 3x10, jackhammer push downs 3x10, weighted dips 4x10, decline bench press 3x10, incline y raises 3x10, chest pulldowns 3x10, cable fly low 3x10, cable crossbody press 3x10, smith machine d handle close parallel press, push ups 4x20, Ab machine 3x15, Swiss ball 3x20, seated knee tuck 3x20, decline sit ups 3x20, ab wheel rollouts 4x25
Cardio - 20 minutes treadmill

2 fried eggs

Protein shake

Beef roast

Banana

Seasoned ground beef

Protein bar

Ribeye steak

Corn on cob
 
Feeling great. My last update I said that I was unsure if the RAD was increasing my strength. Those doubts are gone. The RAD is really starting to shine now. Feeling much stronger and adding weight to all my lifts. Endurance is still way up and I feel like I’m leaning out a little more. Will try to post an updated pic when I get an opportunity.
 
82jdub said:
Tuesday 5/16

20mg RAD 140

3D Multi Vitamin X 3

Fish Oil 1200 mg x 2

Melanotan 350 mcg

Training (Chest) - cable crossbody press 3x10, dumbbell bench press 4x10, incline bench press 3x10, weighted dips 4x10, pec deck, cable fly low 3x10, hammer strength incline 3x10, y incline raises 3x10, chest pulldowns 3x10, push ups 4x20, Broomstick twist 3x20, cable oblique twists 3x12, seated knee tucks 3x25, ab wheel rollouts 5x25
Cardio - 20 minutes treadmill


Ham and cheese sandwich

Protein shake

Surimi

Fajita steak strips

Handful of honey roasted almonds

Banana

Greek yogurt

Fajita steak and chicken strips

Protein Bar
——————————————————————
Wednesday 5/17

20mg RAD 140

3D Multi Vitamin X 3

Fish Oil 1200 mg x 2

Melanotan 350 mcg
Training (Back) - Reverse grip lat pulldowns 3x10, back extensions 4x12, reverse fly 3x10, shoulder shrugs 3x10, single arm cable row 3x10, cable trap raises 3x10, face pulls 4x10, single arm lat pulldowns 3x10, wide grip cable row 3x10, dumbbell trap raises 3x10, pull ups 3x10, Cable crunches 3x20, side bends 3x12, landmine Russian twist 3x20, cable twist 3x12, seated knee tucks 3x25
5 Protein pancakes

Burger patty with mushrooms

Burger patty

Cereal with 1%milk and a scoop of protein powder

Chicken strips grilled
——————————————————

Thursday 5/18

20mg RAD 140

3D Multi Vitamin X 3

Fish Oil 1200 mg x 2

Melanotan 350 mcg

Training (Shoulders/Arms) - Cable lat raises 4x12, behind back barbell forearm curls 4x15, tricep cable extensions 3x12, spider curls 3x10, hammer strength shoulder press 3x10, one hand dumbbell preacher curls 3x10, dumbbell hammer forearm 3x10, overhead cable rope extensions 3x10, landmine forearm curls 3x10, skull crushers 3x10, front shoulder raises 3x10, tricep kickbacks 3x10, wide grip curls 3x10, rope cable curls 2x10, cable forearm extensions 3x10, dumbbell overhand wrist curls 3x10, Seated knee tuck 4x25, landmine Russian twist 5x20, ab machine weighted crunches 3x12, ab wheel rollouts 5x25
Cardio - 20 minutes treadmill

5 protein pancakes

Fajita steak strips

Seasoned beef roast

Banana and Apple

Beef Roast

——————————————————
Friday 5/19

20mg RAD 140

3D Multi Vitamin X 3

Fish Oil 1200 mg x 2

Melanotan 350 mcg

Training (Leg Day) - Leg press 3x10, calf raises 6x15, leg extension 3x10, barbell glute extensions 4x10, hack squat 3x10, lying leg curls 3x10, hip adduction 3x12, hip abduction 3x12, weighted lunges 3x20, glute kickback 3x10, deadlifts 3x12, Ab machine 3x15, seated knee tuck 3x20, landmine Russian twist 3x20
Cardio - 20 minutes treadmill

3 fried eggs

Protein bar

Beef roast

Chicken and steak bowl with brown rice



——————————————————



Saturday 5/20

20mg RAD 140

3D Multi Vitamin X 3

Fish Oil 1200 mg x 2

Melanotan 350 mcg

Training - Rest day

2 Bacon strips and sausage patty

6 protein pancakes

Brown rice bowl with steak, chicken cheese

Protein bar
——————————————————

Sunday 5/21

20mg RAD 140

3D Multi Vitamin X 3

Fish Oil 1200 mg x 2

Melanotan 350 mcg
Training - Rest Day

4 protein pancakes

chicken and steak over brown rice

3 protein pancakes

Teriyaki chicken

Apple

————————————————————

Monday 5/22

20mg RAD 140

3D Multi Vitamin X 3

Fish Oil 1200 mg x 2

Melanotan 350 mcg

Training (Chest) - Dumbbell flat press 4x10, pec deck, x cable fly 3x10, incline bench press 3x10, jackhammer push downs 3x10, weighted dips 4x10, decline bench press 3x10, incline y raises 3x10, chest pulldowns 3x10, cable fly low 3x10, cable crossbody press 3x10, smith machine d handle close parallel press, push ups 4x20, Ab machine 3x15, Swiss ball 3x20, seated knee tuck 3x20, decline sit ups 3x20, ab wheel rollouts 4x25
Cardio - 20 minutes treadmill

2 fried eggs

Protein shake

Beef roast

Banana

Seasoned ground beef

Protein bar

Ribeye steak

Corn on cob
Click to expand...
@82jdub overall diet on point but try to stay away from corn
 
82jdub said:
Feeling great. My last update I said that I was unsure if the RAD was increasing my strength. Those doubts are gone. The RAD is really starting to shine now. Feeling much stronger and adding weight to all my lifts. Endurance is still way up and I feel like I’m leaning out a little more. Will try to post an updated pic when I get an opportunity.
Click to expand...
@82jdub there is no doubts rad140 testolone increases strength, it's one of the best for getting stronger.
 
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