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Saturday September 16 2023
I would like starting this by saying I have no been this sore in a very long time and and the words of Tom platz it feels wonderful, knowing I put in shuch a hard session I feel it is beneficial once in a while tossing those kinds of workouts in trying to force and stimulate new growth for the long term goals I have set for myself.
I had to dial it way back today with the amount of weights I lifted and used today because I'm still recovering from yesterday, nonetheless I pushed my body within the limits I knew I could and I still worked hard today, I can't risk injury so when I put my cns and other aspects under that much stress it is the correct choice backing off.
My focal points today came down with doing certain movements I haven't done in a long time. I decided I would incorporate Incline Barbell chest Press wide grip and narrow grip flat Barbell bench press wide grip and narrow grip.
I felt really good utilizing those movements today somehow I managed at getting up 225lbs on flat bench for 10 reps today which isn't alot but after doing what I did last night I felt that was a quality lift being as tired as I am.
I felt pretty flat today with keeping my carbs under 100g a day it is catching up with me in some aspects which is normal, I had a good workout just was flat with my energy output and endurance today. I was not down or upset about this as it comes and goes like that some days. I still put up a quality session which is what counts.
Down below I posted for my height & weight and my exercise expenditure this is what I should be doing. I know I am under eating, I couldn't eat 2500-2700 calories if I tried I get so full off 3 small meals a day which totals up at 2186 calories a day I am keeping my protein at 255g a day so I am keeping that high.
At rest I burn 2130 calories for my bmr
Maintain weight 3009
Calories/day
2,759 92%
Mild weight loss
0.5 lb/week ( Calories/day
2,509 83%
Weight loss
I lb/week
Calories/day
Extreme weight loss 2,009 67%
2 lb/week
Calories/day
Overall I am tired but I feel it is normal while on a cut and trying to achieve the body I am after it is all part of the process.
Para pharma has definitely helped me reach places and complete certain weights for certain reps I never thought I could or would do in the gym, maybe something to do with combining something with testosterone was the edge I needed to excel in the ways I have. This cycle has been super important for growth and understanding and getting a true first hand respect and appreciation for what they are and can do. I am very thankful having the ability with firsthand experience. I also wanted to say thank you for everyone following my log, supporting me and helping me grow. I have found a new passion now with this and I hope to do and continue on with future logs and cycles for myself and the community.
Enjoy the update everyone!
Topps
Training
Chest/Triceps
Cable Flys ( two different variations)
20lbs@1x10
25lbs@1x10
35lbs@1x10
42lbs@1x10
50lbs@1x10
20lbs@1x10
25lbs@1x10
35lbs@1x10
42lbs@1x10
Smith Machine Barbell Flat Bench (wide grip)
145lbs@1x15
175lbs@1x10
205lbs@1x10
225lbs@1x10
Smith Machine Barbell Flat Bench ( close grip)
125lbs@1x12
135lbs@1x12
145lbs@1x12
175lbs@1x12
Smith Machine Barbell Incline Bench wide grip)
115lbs@1x15
125lbs@1x15
135lbs@1x10
145lbs@1x10
Smith Machine Incline Barbell Bench close grip)
115lbs@1x15
125lbs@1x15
135lbs@1x10
145lbs@1x10
Body weight Push-Ups
217lbs@3x15
Two chest isolation DB movements
25lbs@1x20
25lbs@1x20
Triceps by the time I got into Triceps I was exhausted I could push heavy I pushed as hard as I can with how my body was feeling and able 2 do we did it.
Rope Push Downs
42lbs@1x10
52lbs@1x10
57lbs@1x10
Cable Wide Grip Push Down
42lbs@1x10
52lbs@1x10
82lbs@1x10
Narrow Grip Tricep Push Down
42lbs@3x12
Skull Crusher
50lbs@3x12
Cardio
Duration 40 minutes
Uphill
Incline 11.5
Speed 2.7
Distance 1.77 miles
Calories burned 340
I would like starting this by saying I have no been this sore in a very long time and and the words of Tom platz it feels wonderful, knowing I put in shuch a hard session I feel it is beneficial once in a while tossing those kinds of workouts in trying to force and stimulate new growth for the long term goals I have set for myself.
I had to dial it way back today with the amount of weights I lifted and used today because I'm still recovering from yesterday, nonetheless I pushed my body within the limits I knew I could and I still worked hard today, I can't risk injury so when I put my cns and other aspects under that much stress it is the correct choice backing off.
My focal points today came down with doing certain movements I haven't done in a long time. I decided I would incorporate Incline Barbell chest Press wide grip and narrow grip flat Barbell bench press wide grip and narrow grip.
I felt really good utilizing those movements today somehow I managed at getting up 225lbs on flat bench for 10 reps today which isn't alot but after doing what I did last night I felt that was a quality lift being as tired as I am.
I felt pretty flat today with keeping my carbs under 100g a day it is catching up with me in some aspects which is normal, I had a good workout just was flat with my energy output and endurance today. I was not down or upset about this as it comes and goes like that some days. I still put up a quality session which is what counts.
Down below I posted for my height & weight and my exercise expenditure this is what I should be doing. I know I am under eating, I couldn't eat 2500-2700 calories if I tried I get so full off 3 small meals a day which totals up at 2186 calories a day I am keeping my protein at 255g a day so I am keeping that high.
At rest I burn 2130 calories for my bmr
Maintain weight 3009
Calories/day
2,759 92%
Mild weight loss
0.5 lb/week ( Calories/day
2,509 83%
Weight loss
I lb/week
Calories/day
Extreme weight loss 2,009 67%
2 lb/week
Calories/day
Overall I am tired but I feel it is normal while on a cut and trying to achieve the body I am after it is all part of the process.
Para pharma has definitely helped me reach places and complete certain weights for certain reps I never thought I could or would do in the gym, maybe something to do with combining something with testosterone was the edge I needed to excel in the ways I have. This cycle has been super important for growth and understanding and getting a true first hand respect and appreciation for what they are and can do. I am very thankful having the ability with firsthand experience. I also wanted to say thank you for everyone following my log, supporting me and helping me grow. I have found a new passion now with this and I hope to do and continue on with future logs and cycles for myself and the community.
Enjoy the update everyone!
Topps
Training
Chest/Triceps
Cable Flys ( two different variations)
20lbs@1x10
25lbs@1x10
35lbs@1x10
42lbs@1x10
50lbs@1x10
20lbs@1x10
25lbs@1x10
35lbs@1x10
42lbs@1x10
Smith Machine Barbell Flat Bench (wide grip)
145lbs@1x15
175lbs@1x10
205lbs@1x10
225lbs@1x10
Smith Machine Barbell Flat Bench ( close grip)
125lbs@1x12
135lbs@1x12
145lbs@1x12
175lbs@1x12
Smith Machine Barbell Incline Bench wide grip)
115lbs@1x15
125lbs@1x15
135lbs@1x10
145lbs@1x10
Smith Machine Incline Barbell Bench close grip)
115lbs@1x15
125lbs@1x15
135lbs@1x10
145lbs@1x10
Body weight Push-Ups
217lbs@3x15
Two chest isolation DB movements
25lbs@1x20
25lbs@1x20
Triceps by the time I got into Triceps I was exhausted I could push heavy I pushed as hard as I can with how my body was feeling and able 2 do we did it.
Rope Push Downs
42lbs@1x10
52lbs@1x10
57lbs@1x10
Cable Wide Grip Push Down
42lbs@1x10
52lbs@1x10
82lbs@1x10
Narrow Grip Tricep Push Down
42lbs@3x12
Skull Crusher
50lbs@3x12
Cardio
Duration 40 minutes
Uphill
Incline 11.5
Speed 2.7
Distance 1.77 miles
Calories burned 340
