Date: 5th August
Fasted Body Weight: 101.4kg , decreased by 1kg
BP: - No reading
Target Calories: 2,300
Yesterday Calories : 2,016
Target Macros: 201 C, 259 P, 51 F
Yesterday's Macro's: 211 C, 228 P, 47 F
8,851steps
PED'S / Supps:
Hormones & Androgens (Anabolic PEDs)
Testosterone Cypionate – 60 mg (0.3 mL), per injection (M,W,F)
Masteron Propionate – 60 mg (0.6 mL), per injection (M,W,F)
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Peptides & Regenerative Compounds
BPC-157 – 500 mcg AM & PM (10 units each)
TB-500 – 500 mcg AM & PM (10 units each)
GHK-Cu – 1 mg AM & PM (4 units each)
HGH (Human Growth Hormone) – 4 IU PM
SLUPP-322 – 500 mcg (oral AM)
MOTS-c – 2 mg AM (subcutaneous)
5-Amino-1MQ – 50 mg AM (oral)
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Fat Loss & Metabolic Enhancers
Retatrutide – 2.5 mg/week (split: Mon 1 mg / Wed 0.5 mg / Fri 1 mg)
Clenbuterol – 40 mcg AM (fasted)
L-Carnitine (450 mg/mL) – 1 mL PM before training
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Neurological & Recovery Support
GABA – 2 mg PM (sleep and relaxation support)
Daily supplements:
Morning
Baby Aspirin, Multi, D3+K2, Fish Oil, CoQ10, Vit C, P5P, Curcumin, Berberine (pre-meal)
Midday
Fish Oil (2nd), Curcumin (2nd), Liver Support, Berberine (pre-meal), ALA
Evening
Magnesium Glycinate, Taurine, Psyllium (if needed), Selenium, Berberine (optional 3rd dose)
Side Effects & Adjustments:
No change with the PED'S/Supps, MOTS-c, 5ammino1 and SLU-PP-322 introduced a few days ago . I have been struggling with indigestion recently, wondering if its the SLUPP-322 or 5ammino1. Ill drop them out 1 at a time over the next few days and see if I can narrow it down
Symptoms:
This will be for tracking any onset of pain post training to see if adjustments to the programming is required
Sleep:
Bit more specific detail for here moving forward
Training:
Machine-based recovery training program designed to support rehab from the C6 disc injury while helping maintain general strength and function. The plan avoids spinal compression and high load, includes a targeted warm-up for neck and thoracic control, and keeps all intensity at a manageable level (RPE 3–4) and just assess how that impacts symptoms
Warm up -
Daily Warm-Up Rehab (Pre-Gym)
- Banded external rotations - 3 x 12-15
- Horizontal rotator cuff external rotations - 3 x 8-12
- IYT (with 1kg) - 3 rounds of 5-7 reps each position
- Scapular wall slides - 3 x 8-12
- Banded face pulls - 3 x 10-14
- Optional: Gentle thoracic mobility drill (cat-cow, wall thoracic opener)
Banded 7's for shoulders every session
Exercises:
Lower Body (Machine-Based) RPE 3-4
- Seated Leg Press: 3 x 10 @ 150kg
- Seated Hamstring Curl: 3 x 15 @ 40kg
- Glute Kickbacks (cable): 3 x 10 each leg @ 6.25kg
- Calf Raises: 2 x 20 @ BW
- Optional: Glute bridgee (light, 2 x 10-12)
- Gentle Walk or Upright Cycle: 10 minutes low intensity
Tennis elbow rehab movement
• Dumbbell wrist flexions: 3-4 sets, 8-10 reps, 3 second eccentric phase and 45 seconds’ rest. @ 12.5kg
• Dumbbell wrist extension isometrics: 2 sets, 5 reps, 30 second holds, 45 seconds’ rest @ 5kg
Notes:
Pre workout:
1ml L-Carnitine
Premium sups Warrior Pre-workout
Dopa-Drive
Appointment with an exercise physiologist today, they have recommended a change in program as listed above. I will implement the new program for 2-3 weeks and monitor.
Very different type of training that im normally used to and a lot eaiser effort wise, trust the process.
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