Approved Log Vacation Cutting Cycle Log - Anavar, Testosterone, Primobolan

[man05]

Nice pull session today, back felt pretty good using some new exercises.
Biceps I really smashed today, felt awesome to push hard today.

1/12/2024​	Bent over row	4x20	175​	supinated grip on these to protect shoulders, will alternate between pronated and supinated in a few weeks.
	Single arm DB rows	4x8/4x15	85lbs/ 65lbs	Heavy pulls here followed by lighter.
	Bench supported rows	4x10/4x20	53lb KB/ 35lbsKB	Good squeeze here, real good back pump.
	Shrugs	4x8/4x20	275/ 225
	Standing DB Upright row	4x6/4x20	30/20lbs	Fatigued by this exercise
	Hammer curl sideways	5x6/5x20	40lbs/35lbs	40lbs more manageable, better form.
	Seated hammer curls 45 degrees	4x10/4x20	(2) 35lbs/25lbs	(2) 40lbs/35lbs	I was feeling angry or pissed off doing the 40's, I enjoyed that.
	Reverse grip straight bar	3x30	40lbs
	Zottman curl	3x6/3x15	25lbs/15lbs
	DB Curls – Standing	2x50	20lb each/15lbs

Meals

I enjoy eating real food, but today I was enticed by local grass fed milk concentrate I bought a the farmers market. Banana cream 4.5 grams fat, 6 grams carbs (4 sugar) 30 grams protein from cows.

1/12/2024​	Protein	55​	30​	70​	30​	25​	30​	70​	70​		380​
	Fat	15​	4.5​	10​	4.5​	10​	4.5​	5​	10​		63.5​
	Carbs	36​	6​	24​	6​	14​	6​	8​	6​		106​
		Whey isolate shake with almond milk, half cup of oats with walnuts and dried cherries.	30 Grame Grass Fed milk shake (concentrate milk)	11oz steamed chicken thighs with BBQ sauce and 1/2 cup white rice	30 Gram Grass Fed milk shake	Steamed chicken thighs and a little rice	30 Gram Grass Fed milk shake	Steamed chicken breast and bbq sauce	Powershake , whey, whole fat yogurt, spirulina, egg white, whole egg

1/12/2024​	Protein	55​	30​	70​	30​	25​	30​	70​	70​		380​
	Fat	15​	4.5​	10​	4.5​	10​	4.5​	5​	10​		63.5​
	Carbs	36​	6​	24​	6​	14​	6​	8​	6​		106​
		Whey isolate shake with almond milk, half cup of oats with walnuts and dried cherries.	30 Grame Grass Fed milk shake (concentrate milk)	11oz steamed chicken thighs with BBQ sauce and 1/2 cup white rice	30 Gram Grass Fed milk shake	Steamed chicken thighs and a little rice	30 Gram Grass Fed milk shake	Steamed chicken breast and bbq sauce	Powershake , whey, whole fat yogurt, spirulina, egg white, whole egg

Tomorrow is legs, I have a new camber bar that I will try out tomorrow and plan to start suing for flat bench as well to alternate weights.


Have a n awesome night you guys, thank you for all the help. My nutrition is making a world of difference, like 110% different its so amazing to eat more whole foods.


Thank you

Mark

 

[the_alcatraz]

Nice pull session today, back felt pretty good using some new exercises.
Biceps I really smashed today, felt awesome to push hard today.

1/12/2024​	Bent over row	4x20	175​	supinated grip on these to protect shoulders, will alternate between pronated and supinated in a few weeks.
	Single arm DB rows	4x8/4x15	85lbs/ 65lbs	Heavy pulls here followed by lighter.
	Bench supported rows	4x10/4x20	53lb KB/ 35lbsKB	Good squeeze here, real good back pump.
	Shrugs	4x8/4x20	275/ 225
	Standing DB Upright row	4x6/4x20	30/20lbs	Fatigued by this exercise
	Hammer curl sideways	5x6/5x20	40lbs/35lbs	40lbs more manageable, better form.
	Seated hammer curls 45 degrees	4x10/4x20	(2) 35lbs/25lbs	(2) 40lbs/35lbs	I was feeling angry or pissed off doing the 40's, I enjoyed that.
	Reverse grip straight bar	3x30	40lbs
	Zottman curl	3x6/3x15	25lbs/15lbs
	DB Curls – Standing	2x50	20lb each/15lbs

Meals

I enjoy eating real food, but today I was enticed by local grass fed milk concentrate I bought a the farmers market. Banana cream 4.5 grams fat, 6 grams carbs (4 sugar) 30 grams protein from cows.

1/12/2024​	Protein	55​	30​	70​	30​	25​	30​	70​	70​		380​
	Fat	15​	4.5​	10​	4.5​	10​	4.5​	5​	10​		63.5​
	Carbs	36​	6​	24​	6​	14​	6​	8​	6​		106​
		Whey isolate shake with almond milk, half cup of oats with walnuts and dried cherries.	30 Grame Grass Fed milk shake (concentrate milk)	11oz steamed chicken thighs with BBQ sauce and 1/2 cup white rice	30 Gram Grass Fed milk shake	Steamed chicken thighs and a little rice	30 Gram Grass Fed milk shake	Steamed chicken breast and bbq sauce	Powershake , whey, whole fat yogurt, spirulina, egg white, whole egg

1/12/2024​	Protein	55​	30​	70​	30​	25​	30​	70​	70​		380​
	Fat	15​	4.5​	10​	4.5​	10​	4.5​	5​	10​		63.5​
	Carbs	36​	6​	24​	6​	14​	6​	8​	6​		106​
		Whey isolate shake with almond milk, half cup of oats with walnuts and dried cherries.	30 Grame Grass Fed milk shake (concentrate milk)	11oz steamed chicken thighs with BBQ sauce and 1/2 cup white rice	30 Gram Grass Fed milk shake	Steamed chicken thighs and a little rice	30 Gram Grass Fed milk shake	Steamed chicken breast and bbq sauce	Powershake , whey, whole fat yogurt, spirulina, egg white, whole egg

Tomorrow is legs, I have a new camber bar that I will try out tomorrow and plan to start suing for flat bench as well to alternate weights.


Have a n awesome night you guys, thank you for all the help. My nutrition is making a world of difference, like 110% different its so amazing to eat more whole foods.


Thank you

Mark

@man05 you're doing well with whole foods as long as you feel strong
i want to see you really cut the carbs more to really lean out

 

[man05]

@man05 you're doing well with whole foods as long as you feel strong
i want to see you really cut the carbs more to really lean out

How many grams per day? I’m trying to eat more carbs before I lift and taper the rest of the day. I’ll switch into brown rice if that helps. I think I could probably manage 70grams per day,?is that low enough?

Thank you

Mark

 

[the_alcatraz]

How many grams per day? I’m trying to eat more carbs before I lift and taper the rest of the day. I’ll switch into brown rice if that helps. I think I could probably manage 70grams per day,?is that low enough?

Thank you

Mark

@man05 try to get under 50 grams of carbs per day and add fiber psyllium husk
you'll start getting into ketosis and add more omega 3 fats as you cut the carbs

 

[ballin2504]

My addiction became liquid egg whites and whey 24/7, now supplement with these things in moderation. I’m guessing should gain some more size eating real food now.

You definitely should

 

[man05]

@man05 try to get under 50 grams of carbs per day and add fiber psyllium husk
you'll start getting into ketosis and add more omega 3 fats as you cut the carbs

I can do that, omega 3’s 7-8 grams per day, psyllium 1-2 times per day. Should I start lifting with a half banana at least or go cold turkey pure protein before and after session? I can spread 50 grams out through the day in sauces and carbs from low carb shake mix.
Thank you

 

[25homes]

Good push today, I will push 255+ on Monday for flat chest and go for 175+ for incline.
Triceps felt really solid today, 40lb skull crushers were heavy for me, definitely room to improve, the 30lb drop for high reps felt killer, I could feel the muscle working nicely. Shoulders I am staying at the low end of the spectrum until I can switch my entire routine and separate chest and shoulder workouts.

Here are my meals for the day, chicken and rice and vegetables does not get old at all, I get to actually eat what I want this way, I love it.

1/11/2024​	Protein	70​	25​	50​	70​	30​	70​	70​			385​
	Fat	15​	4​	5​	10​	2​	10​	18​			64​
	Carbs	4​	30​	10​	24​	5​	20​	4​			97​
		Scrambled eggs, pinch of cheese, whey shake	Hot rice cereal, half banana and almond milk. 25g isolate shake, pre workout 30 min before lifting	Whey shake and almond milk	11oz steamed chicken thighs with BBQ sauce and 1/2 cup white rice	Grilled chicken breast with a few drops of coconut aminos	11oz steamed chicken thighs with BBQ sauce and 1/2 cup white rice	Whole fat yogurt and whey with almond milk shake

Weights for the day: I started up at 225 after warming up and I felt like my second and third sets were the strongest after increasing weights, does this indicate that I should push a higher weight pre workout then move to a higher initial working weight? I am thinking I can move to 255lbs on Monday after rest and then do a set of 235x8 before the 255lb set, would that make sense?

1/11/2024​	Flat BB bench	4x6/ 4x20,18,16,15	245/235/225/225 drop set 185lbs	I think I can push 255 for at least 5-6 on one set.
	Incline BB bench	4x8/ 4x20	165/135
	Close grip BB bench	4x6/ 4x18-20	135/115	These are difficult for me right now.
	Upright DB raise - supinated	3x10/ 3x20	20/10
	DB pullover	3x25	70lbs	These hit hard on chest days, keeping in the Push rotation.
	Tricep press barbell	3x20	135lbs	Very sore here, working the triceps in a different form fatigues me faster.
	Skull crushers	3x6/3x20	40lbs/30lbs	destroyed after two sets
	Tricep Kickbacks	4x6/4x20	35lbs/25lbs	Split these for a late afternoon set, I was trashed
	Standing side deltoid raise w/ 15sec pause after rep 1	3x8/ 3x20	10lbs/5lbs	Able to hit shoulders cleanly, triceps totally fatigued.
	Rear deltoid supinated raises	3x20	25lbs
	Front deltoid raises standing	3x30	10
	Single arm DB raise standing	3x15	15lbs

Thanks guys for the input, will post after tomorrow s PUSH.


Mark

nice update here

 

[Noah Wixx]

Very nice logs and updates my man keep crushing it !

 

[man05]

Today was legs, good session, had a great time lifting.
Tomorrow I am buckling down and cutting carbs down to sauces and nuts pretty much.

Here are my weights for the day:

1/13/2024​	Walking body weight lunges as warm up	2x50	210 bodyweight
	Back Squats	4x10,8,8,6/4x20	290/ 240lbs	Treid new camber bar, brutally hard, great push on the heavier weight down to parallel form.
	Sumo Squat BB	4x20	240lbs
	Barbell RDL	4x20	185lbs
	Glute bridge raise with 35lb plate in my lap	4x30	155lbs
	Calf raise with barbell	4x40	200lbs	calves straight, angled in and out
	High rep 155 squats @50	50 reps	155lbs	quads really tight, really sore.

Meals for the day:

1/13/2024​	Protein	70​	10​	70​	30​	50​	50​	65​	50​		395​
	Fat	5​	0​	10​	4.5​	10​	10​	20​	5​		64.5​
	Carbs	0​	35​	6​	6​	6​	12​	15​	0​		80​
		Whey isolate shake with 4oz cold chicken breast	2/3 cup rice krispies with half of banana and NF milk	11oz steamed chicken thighs with BBQ sauce	30 Gram Grass Fed milk shake	Powershake , whey, whole fat yogurt, spirulina, egg white, whole egg	Grass fed beef chili with pinots and kidney beans	Grass fed beef chili with pinots and kidney beans	Isso pure zero carb and sugar protein, very nice flavor

Tomorrow is a rest day for a new push day on Monday.
I hope everyone has a great evening, thank you for all the help and support.


Mark

 

[Noah Wixx]

Good luck on the carb cutting brother