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Buildingup24
New member
Condition in other ways.
Sprint/ farmer carries
crossfire type workouts
Sprint/ farmer carries
crossfire type workouts
Starting a log, training like a madman to work out my anger!
- Thread starter NoFatChicks91
- Start date
NoFatChicks91
New member
I've fuckin killed it the past two days!
Unfortunately I can really tell that the letro is keeping me from gaining. I'm still hovering around 190 or maybe a few lbs under, and strength each week is still making small gains but they aren't too significant. Eating and lifting the way I am would normally yield much greater gains, but I know the letro is holding me back.
So I've decided as of today (Well ok, as of AFTER the breakfast I ate
) I'm going to cut back on calories and cut up a little before my surgery. That gives me two months. I can still see abs very well if I flex my stomach, but I'm sprouting some tiny love handles right under the obliques. I figure instead of throwing all this effort at bulking up when my body isn't really in the right state to bulk up, I'll blast away at those love handles.
I'm not gonna make significant changes to the diet, just for instance instead of 5 pancakes in the morning, I'll have 3. Instead of a massive bowl of eggwhites and 3 eggs, I'll just leave the egg whites out. Nothing drastic.
I also might run Osta 25 mg / day for just 4 weeks once I've tapered off letro and begin using forma. I've ran osta before for 8 weeks so I have experience with that particular SARM. The reason I might do that is that I have osta on hand haha. And I know osta isn't near as suppressive as S4
I'm gonna order some bodyfat calipers the next time I buy my DAA from the site I get it at. I'd estimate around idk like 12 or 14% bodyfat. All the fat seems to be right under my obliques, I dont really get it on my belly or anywhere else that bad. And don't get me wrong, I do not look fat. It's just a little bit
Tuesday:
Power Clean: 135 x 5 / 145 x 3 / 155 x 3 / 165 x 2 / 165 x 2 / 155 x 3 / 155 x 3 / 145 x 5 / 145 x 5
Seated DB Press: 50 x 5 / 50 x 5 / 50 x 4/ 45 x 5 / 45 x 5 / 40 x 5
Squat Clean (Ouch): 95 x 8 / 115 x 5 / 125 x 5 / 125 x 5 / 115 x 5 / 115 x 5
DB Lat Raise: 25 x 10 / 25 x 10 / 25 x 8 / 25 x 8
DB Front Raise: 17.5 x 8 / 17.5 x 8 / 15 x 10 / 15 x 10 / 15 x 8
Rear Delt Fly (Machine) : 115 x 12 / 115 x 10 / 110 x 10 / 100 x 12
Lat Raise (Machine): 80 x 12 / 80 x 10 / 70 x 10
Cable Crossovers 3 Sets each of low, medium, and high x many / x many / x many so 9 sets total
Upright Row: 85 x 8 / 75 x 8 / 75 x 8 / 70 x 8 / 70 x 8 / 65 x 8
Face Pull: 37.5 x 12 / 42.5 x 8 / 40 x 8 / 35 x 10 / 35 x 10
Dumbell Shrug: 75 x 10 / 75 x 8 / 70 x 8 / 70 x 8 / 65 x 10
Cable Shrug: xmany/ x many / x many
Cardio, I forget if I did 20 minutes or 30 but I think it was 30
Unfortunately I can really tell that the letro is keeping me from gaining. I'm still hovering around 190 or maybe a few lbs under, and strength each week is still making small gains but they aren't too significant. Eating and lifting the way I am would normally yield much greater gains, but I know the letro is holding me back.
So I've decided as of today (Well ok, as of AFTER the breakfast I ate
) I'm going to cut back on calories and cut up a little before my surgery. That gives me two months. I can still see abs very well if I flex my stomach, but I'm sprouting some tiny love handles right under the obliques. I figure instead of throwing all this effort at bulking up when my body isn't really in the right state to bulk up, I'll blast away at those love handles.I'm not gonna make significant changes to the diet, just for instance instead of 5 pancakes in the morning, I'll have 3. Instead of a massive bowl of eggwhites and 3 eggs, I'll just leave the egg whites out. Nothing drastic.
I also might run Osta 25 mg / day for just 4 weeks once I've tapered off letro and begin using forma. I've ran osta before for 8 weeks so I have experience with that particular SARM. The reason I might do that is that I have osta on hand haha. And I know osta isn't near as suppressive as S4
I'm gonna order some bodyfat calipers the next time I buy my DAA from the site I get it at. I'd estimate around idk like 12 or 14% bodyfat. All the fat seems to be right under my obliques, I dont really get it on my belly or anywhere else that bad. And don't get me wrong, I do not look fat. It's just a little bit
Tuesday:
Power Clean: 135 x 5 / 145 x 3 / 155 x 3 / 165 x 2 / 165 x 2 / 155 x 3 / 155 x 3 / 145 x 5 / 145 x 5
Seated DB Press: 50 x 5 / 50 x 5 / 50 x 4/ 45 x 5 / 45 x 5 / 40 x 5
Squat Clean (Ouch): 95 x 8 / 115 x 5 / 125 x 5 / 125 x 5 / 115 x 5 / 115 x 5
DB Lat Raise: 25 x 10 / 25 x 10 / 25 x 8 / 25 x 8
DB Front Raise: 17.5 x 8 / 17.5 x 8 / 15 x 10 / 15 x 10 / 15 x 8
Rear Delt Fly (Machine) : 115 x 12 / 115 x 10 / 110 x 10 / 100 x 12
Lat Raise (Machine): 80 x 12 / 80 x 10 / 70 x 10
Cable Crossovers 3 Sets each of low, medium, and high x many / x many / x many so 9 sets total
Upright Row: 85 x 8 / 75 x 8 / 75 x 8 / 70 x 8 / 70 x 8 / 65 x 8
Face Pull: 37.5 x 12 / 42.5 x 8 / 40 x 8 / 35 x 10 / 35 x 10
Dumbell Shrug: 75 x 10 / 75 x 8 / 70 x 8 / 70 x 8 / 65 x 10
Cable Shrug: xmany/ x many / x many
Cardio, I forget if I did 20 minutes or 30 but I think it was 30
NoFatChicks91
New member
Wednesday's workout was a hand fucker!!! 150 pullups total and did farmers walks to work on grip for a good 15 mins.
Bent over rows were done Pendlay style (Am I spelling that right? probably not) Thanks rustilldown for that article on proper rowing form I can't tell you how helpful that was and how different the new technique felt. That technique is far superior to any other. I felt it all over the back
Barbell Row: 95 x 5 / 115 x 5 / 120 x 5 / 125 x 3 / 115 x 5 / 105 x 5 / 110 x 5 / 105 x 5
75 Pullups
T-bar row: 50 x12 / 50 x 12 / 50 x 8 / 50 x 8 / 50 x 8
25 Pullups
Incline Row: 55 x 8 / 55 x 8 / 45 x 10 / 45 x 10 / 45 x 10
25 Pullups
Seated cable row: 85 x 8 / 85 x 8 / 75 x 10 / 75 x 8
25 pullups
Lat Pulldown: 110 x 8 / 105 x 8 / 90 x 12 / 90 x 10 / 90 x 10
Underhand Lat pulldown: 110 x 8 / 105 x 8 / 90 x 12 / 90 x 10 / 90 x 10
Lat Pushdown: 37.5 x 15 / 42.5 x 10 / 42.5 x 8 / 40 x 10
A good 15 mins of farmers walking. I'd walk till the weight was about to fall out of my hands, drop it and pick it back up in under 5 to 10 seconds and keep going, then repeat. Started with 60's and ended with 45's haha.
Did some abs
Then my buddy wanted to work out later that day so I came in and did a little more with him
Did some more barbell rows with the new techniquen this time lighter
Barbell rows with 75 lbs : x many/xmany/xmany/xmany/xmany
Bent over DB Lawnmowers: 50 lbs x many / x many / x many / xmany
Close grip lat pulldown 3 sets light weight high reps
Did 3 sets of dumbell bench press just for the hell of it.
I'm sore as fuck but thankfully today is leg day. Oh wait, my legs are sore too From sunday though, so the legs are good to go.
Bent over rows were done Pendlay style (Am I spelling that right? probably not) Thanks rustilldown for that article on proper rowing form I can't tell you how helpful that was and how different the new technique felt. That technique is far superior to any other. I felt it all over the back
Barbell Row: 95 x 5 / 115 x 5 / 120 x 5 / 125 x 3 / 115 x 5 / 105 x 5 / 110 x 5 / 105 x 5
75 Pullups
T-bar row: 50 x12 / 50 x 12 / 50 x 8 / 50 x 8 / 50 x 8
25 Pullups
Incline Row: 55 x 8 / 55 x 8 / 45 x 10 / 45 x 10 / 45 x 10
25 Pullups
Seated cable row: 85 x 8 / 85 x 8 / 75 x 10 / 75 x 8
25 pullups
Lat Pulldown: 110 x 8 / 105 x 8 / 90 x 12 / 90 x 10 / 90 x 10
Underhand Lat pulldown: 110 x 8 / 105 x 8 / 90 x 12 / 90 x 10 / 90 x 10
Lat Pushdown: 37.5 x 15 / 42.5 x 10 / 42.5 x 8 / 40 x 10
A good 15 mins of farmers walking. I'd walk till the weight was about to fall out of my hands, drop it and pick it back up in under 5 to 10 seconds and keep going, then repeat. Started with 60's and ended with 45's haha.
Did some abs
Then my buddy wanted to work out later that day so I came in and did a little more with him
Did some more barbell rows with the new techniquen this time lighter
Barbell rows with 75 lbs : x many/xmany/xmany/xmany/xmany
Bent over DB Lawnmowers: 50 lbs x many / x many / x many / xmany
Close grip lat pulldown 3 sets light weight high reps
Did 3 sets of dumbell bench press just for the hell of it.
I'm sore as fuck but thankfully today is leg day. Oh wait, my legs are sore too
From sunday though, so the legs are good to go.
Buildingup24
New member
You can't drop carbs and protein (I saw u said you're dropping egg whites)
Also, I think it's dumb to cut now. You're gonna lose weight when u get surgery/recovery. Trust me. You will.
Keep gainin weight. "Tiny love handles" is no big deal.
Lastly, if you do decide to cut, you have to cut back on the volume, you already do insane amounts, on a calorie deficit, you'll f yourself over.
Also, I think it's dumb to cut now. You're gonna lose weight when u get surgery/recovery. Trust me. You will.
Keep gainin weight. "Tiny love handles" is no big deal.
Lastly, if you do decide to cut, you have to cut back on the volume, you already do insane amounts, on a calorie deficit, you'll f yourself over.
NoFatChicks91
New member
You make a good point bro. You think it would just be better to maintain and keep what I'm doing now?
Glad as always to have you following man. I know you know your shit. And yeah, I will definately lose weight when I get that surgery. It wont be fun to eat after having my tonsils removes, and there also wont be as many options of food as well.
I'm surprised I've made the small gains I have made while on letro. I can't wait to get off this shit.
Glad as always to have you following man. I know you know your shit. And yeah, I will definately lose weight when I get that surgery. It wont be fun to eat after having my tonsils removes, and there also wont be as many options of food as well.
I'm surprised I've made the small gains I have made while on letro. I can't wait to get off this shit.
Buildingup24
New member
I say keep gainin weight until surgery. Milk it for all it's worth. When u are full recovered from surgery, muscle mwmory will help you rebound quick. Example- I went to Ghana for 10 days, lost 7 lbs. in 2 weeks I gained back 5lbs without eating a ton of calories.
NoFatChicks91
New member
I've been liftin heavy as fuck on leg days for a while so I threw a curve ball at it.
This one was absolutely grueling I mean holy shit.
Squats: 105 x 50 / 125 x 40 / 135 x 30 / 155 x 20 / 185 x 10 / 185 x 10 / 155 x 20 / 135 x 30 / 125 x 20 / 105 x 50
Deadlift: 225 x 12 / 185 x 20 / 135 x 30 / 315 x 3 / 315 x 3 / 315 x 3 / 225 x 12
Front Squat: 135 x 8 / 135 x 8 / 115 x 10 / 115 x 10 / 105 x 12
Stiff Leg Deadlift: 185 x 12 / 205 x 10 / 205 x 8 / 205 x 8 / 195 x 10
20 mins stairstepper
This one was absolutely grueling I mean holy shit.
Squats: 105 x 50 / 125 x 40 / 135 x 30 / 155 x 20 / 185 x 10 / 185 x 10 / 155 x 20 / 135 x 30 / 125 x 20 / 105 x 50
Deadlift: 225 x 12 / 185 x 20 / 135 x 30 / 315 x 3 / 315 x 3 / 315 x 3 / 225 x 12
Front Squat: 135 x 8 / 135 x 8 / 115 x 10 / 115 x 10 / 105 x 12
Stiff Leg Deadlift: 185 x 12 / 205 x 10 / 205 x 8 / 205 x 8 / 195 x 10
20 mins stairstepper
rustilldown
New member
Hahaha I don't even know what to sayaboutthis .. Sounds very grueling .. Glad you workout your legs though so many bros don't . Separates the boys from the men.. Keep bulking, when your tonsils are out blend up your calories. For example a quarter cup of natty PB, a scoop of whey, cup of oats, handful of blueberries a banana tbsp of cinnamon makes a great bulking shake.
Ride it like you stole it!!
Buildingup24
New member
^i concur. Damn man.
Btw, high rep deads, not a great idea just because you HAVE to keep tight form or you will get injured. Anywhere from 1-10 is fine, but when u get to 12+, it can get dangerous especially if weight is heavy (135lbs, of course not but you know what I mean)
Btw, high rep deads, not a great idea just because you HAVE to keep tight form or you will get injured. Anywhere from 1-10 is fine, but when u get to 12+, it can get dangerous especially if weight is heavy (135lbs, of course not but you know what I mean)
NoFatChicks91
New member
Thanks guys
Building I completely agree with the high rep deads.
135 felt heavy as holy shit after all those squats and 225 didnt give me a prob. But I definately would never go any higher than that for high reps man you are totally right.
Building I completely agree with the high rep deads.
135 felt heavy as holy shit after all those squats and 225 didnt give me a prob. But I definately would never go any higher than that for high reps man you are totally right.
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