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

 

[man05]

Good luck on the carb cutting brother

Going to be tough, walnuts are my friend just got a 5lb bag, psyllium is my new vegetable haha

 

[RoidRage69]

WTF you do like 90K lbs of squats today?

 

[man05]

WTF you do like 90K lbs of squats today?

I wish, 290 x8 then dropped 50lbs and did 20@240 waited a minute then repeated until I started failing at set 4. I’m not sure if I should keep volume as high or start pushing heavier for 6-8 reps then stay lighter for 15-20 reps. My quads were definitely swollen as I tried to kick a soccer ball and hour later with one of my daughters.

 

[RoidRage69]

I wish, 290 x8 then dropped 50lbs and did 20@240 waited a minute then repeated until I started failing at set 4. I’m not sure if I should keep volume as high or start pushing heavier for 6-8 reps then stay lighter for 15-20 reps. My quads were definitely swollen as I tried to kick a soccer ball and hour later with one of my daughters.

You can always change things up. Go 6-8 rep sets increasing weight each week or go lighter. Probably best to try it out for 4 weeks and see how you like it. Sometimes I also like to do sets of 5 and increase by 1 rep each week until u get to sets of ten and then up the weight and go back to 5 and start the process over again. Simple little gains can add up big over a relatively short few months time.

 

[man05]

Second day of less than 50Grams carbs, tough but feeling better. Yesterday macros 395 protein, 65 Fat and 44 carbs, had a headache most of the day. Todays Push session felt good but energy felt a little off without the carb load before lifting. I worked a new camber bar on chest and that was tough, much tougher going and extra 4" to my chest, I felt my chest really stretching. 200lbs felt like 250 on the curved bar. I setup a second bar to move to right away for my higher reps pushes after, really a tough workout even though my primary weights were a 20-30lbs less than normal. While I am eating lots more solid food, I am finding I need to supplement with shakes to meet protein macros and keep carbs down, is my only other option just eat chicken or tuna, if tuna, what can I add to it for more flavor?

Meals:

1/15/2024​	Protein	70​	70​	70​	70​	78​	50​	8​			416​
	Fat	5​	5​	5​	15​	18​	5​	18​			71​
	Carbs	0​	8​	6​	14​	3​	0​	10​			41​
		Zero carb whey isolate shake	Naked whey with 8 carbs.	Zero carb with half scoop of naked whey	Quinoa with 11oz steamed chicken thighs	9oz steamed chicken breast with 1/4 cup avocado	Isso pure zero carb and sugar protein, very nice flavor	Various nuts today, pistachios and walnuts

Weights:

1/15/2024​	Flat BB bench	4x8/ 4x17,15,15,15	230,220.220.200 drop set 185,175,165,155		Brutal, totally wicked. Camber bar is tough as hell, chest tore open like a tuna can. I moved less weight with more stretch today.
	Incline BB bench	4x8/ 4x20	155/135
	Close grip BB bench	4x6/ 4x18-20	135/115
	Upright DB raise - supinated	3x10/ 3x20	20/10
	DB pullover	3x25	70lbs
	Skull crushers	4x6/4x20	45lbs/40lbs, 40/35 for the last 3 sets
	Tricep Kickbacks	4x6/4x20	35lbs/25lbs
	Standing side deltoid raise w/ 15sec pause after rep 1	3x8/ 3x20	10lbs/5lbs
	Rear deltoid supinated raises	3x20	25lbs
	Front deltoid raises standing	3x30	10
	Single arm DB raise standing	3x15	15lbs

Tomorrow is pull, lets hope my energy levels kick in, I can only drink one serving of Redcon before i lift or I freak out from the caffeine.

Have a great night guys, thank you for your continued support.


Mark

 

[RoidRage69]

Make sure you get enough sodium in your diet. Low carbs drain sodium levels.

 

[man05]

Make sure you get enough sodium in your diet. Low carbs drain sodium levels.

I started adding electrolytes with sodium/ potassium and minerals this morning think that’s okay?
330mg Sodium
185mg Potassium
39Mag
1.5mg zinc

 

[man05]

I started adding electrolytes with sodium/ potassium and minerals this morning think that’s okay?
330mg Sodium
185mg Potassium
39Mag
1.5mg zinc

I drank about 3 of these today.

 

[RoidRage69]

I started adding electrolytes with sodium/ potassium and minerals this morning think that’s okay?
330mg Sodium
185mg Potassium
39Mag
1.5mg zinc

I like to make sure I get about 5000mg sodium and 4000mg potassium each day. I also take about 1000mg magnesium each day as well.

 

[the_alcatraz]

Second day of less than 50Grams carbs, tough but feeling better. Yesterday macros 395 protein, 65 Fat and 44 carbs, had a headache most of the day. Todays Push session felt good but energy felt a little off without the carb load before lifting. I worked a new camber bar on chest and that was tough, much tougher going and extra 4" to my chest, I felt my chest really stretching. 200lbs felt like 250 on the curved bar. I setup a second bar to move to right away for my higher reps pushes after, really a tough workout even though my primary weights were a 20-30lbs less than normal. While I am eating lots more solid food, I am finding I need to supplement with shakes to meet protein macros and keep carbs down, is my only other option just eat chicken or tuna, if tuna, what can I add to it for more flavor?

Meals:

1/15/2024​	Protein	70​	70​	70​	70​	78​	50​	8​			416​
	Fat	5​	5​	5​	15​	18​	5​	18​			71​
	Carbs	0​	8​	6​	14​	3​	0​	10​			41​
		Zero carb whey isolate shake	Naked whey with 8 carbs.	Zero carb with half scoop of naked whey	Quinoa with 11oz steamed chicken thighs	9oz steamed chicken breast with 1/4 cup avocado	Isso pure zero carb and sugar protein, very nice flavor	Various nuts today, pistachios and walnuts

Weights:

1/15/2024​	Flat BB bench	4x8/ 4x17,15,15,15	230,220.220.200 drop set 185,175,165,155		Brutal, totally wicked. Camber bar is tough as hell, chest tore open like a tuna can. I moved less weight with more stretch today.
	Incline BB bench	4x8/ 4x20	155/135
	Close grip BB bench	4x6/ 4x18-20	135/115
	Upright DB raise - supinated	3x10/ 3x20	20/10
	DB pullover	3x25	70lbs
	Skull crushers	4x6/4x20	45lbs/40lbs, 40/35 for the last 3 sets
	Tricep Kickbacks	4x6/4x20	35lbs/25lbs
	Standing side deltoid raise w/ 15sec pause after rep 1	3x8/ 3x20	10lbs/5lbs
	Rear deltoid supinated raises	3x20	25lbs
	Front deltoid raises standing	3x30	10
	Single arm DB raise standing	3x15	15lbs

Tomorrow is pull, lets hope my energy levels kick in, I can only drink one serving of Redcon before i lift or I freak out from the caffeine.

Have a great night guys, thank you for your continued support.


Mark

@man05 protein is perfect very high

 

[man05]

Todays Pull went well but I feel like Im going in slow motion. My energy is still there but its just not all there at once, I feel like I could workout for hours non stop right now whereas before cutting carbs I could hit it hard and fast all at once. My session today was close to 2 hours but I got everything done.

Here are my weights, ready to increase weight again while tryign to keep some high reps in there.

1/16/2024​	Bent over row	4x20	155lbs	Nice slow pull to bottom of chest, 1 sec pause.
	Single arm DB rows	4x8/4x15	85lbs/ 65lbs	Next Pull I am moving to 95lb DB, will need to transition to landmine to perform single arm pulls.
	Bench supported rows	4x10/4x20	53lb KB/ 35lbsKB	Felt strong, I can switch to 55lb or 65lb DB in a week or so and then pull 40's for low weight.
	Shrugs	4x8/4x20	275/ 225	225 sure feels light once I pull 275, gonna bump this up as well 20lbs.
	Standing DB Upright row	4x6/4x20	30/20lbs	About right after im worked
	Hammer curl sideways	4x6/4x20	45lbs/35lbs	Solid pump on the 45's
	Seated hammer curls 45 degrees	4x10/4x20	40lbs/35lbs
	Reverse grip straight bar	3x30	40lbs
	Zottman curl	3x6/3x15	25lbs/15lbs
	DB Curls – Standing	2x50	20lb each/15lbs

Meals with last two items added, tomorrow I will feed on eggs.

1/16/2024​	Protein	70​	70​	70​	70​	50​	70​	8​			408​
	Fat	5​	5​	5​	8​	5​	5​	18​			51​
	Carbs	0​	8​	6​	18​	0​	0​	10​			42​
		Zero carb whey isolate shake	Naked whey with 8 carbs, 30 grams egg white	Zero carb with half scoop of naked whey	Quinoa with 9oz steamed chicken breast	Zero carb protein shake	9oz steamed chicken breast	Various nuts today, pistachios and walnuts

Thank you guys for the help


Mark

 

[RoidRage69]

You really need to shorten up your training window. 60 min is max for me.

 

[man05]

You really need to shorten up your training window. 60 min is max for me.

My energy levels were all over the place today, Im guessing from cutting carbs. Normally I’m done in 60-90 minutes. Try to hit a one minute pause between sets usually. Pull is usually my hardest workout. What sort of sets and reps are you doing? The guys have me going 6-8 heavy and 15-20 with 4 sets. I’m trying to just get lean before I go Test/Eq for more lean mass.

 

[RoidRage69]

My energy levels were all over the place today, Im guessing from cutting carbs. Normally I’m done in 60-90 minutes. Try to hit a one minute pause between sets usually. Pull is usually my hardest workout. What sort of sets and reps are you doing? The guys have me going 6-8 heavy and 15-20 with 4 sets. I’m trying to just get lean before I go Test/Eq for more lean mass.

I do about 10 sets max for my pull day. Heavy and intense. Few minutes rest between each working set. If you check my log I posted it today. Came out to 10 sets and that included 1 set of biceps at the end just to make sure I don't lose any strength. Been giving my arms a rest as I have shoulder issue I am trying to heal up before my cycle starts on Monday. I dont do warmups after my first exercise. I warmup the first exercise really good and then once I am in my working sets each exercise after goes directly to my working sets. No wasted sets in my workouts.

 

[MUSTANG_18]

Todays Pull went well but I feel like Im going in slow motion. My energy is still there but its just not all there at once, I feel like I could workout for hours non stop right now whereas before cutting carbs I could hit it hard and fast all at once. My session today was close to 2 hours but I got everything done.

Here are my weights, ready to increase weight again while tryign to keep some high reps in there.

1/16/2024​	Bent over row	4x20	155lbs	Nice slow pull to bottom of chest, 1 sec pause.
	Single arm DB rows	4x8/4x15	85lbs/ 65lbs	Next Pull I am moving to 95lb DB, will need to transition to landmine to perform single arm pulls.
	Bench supported rows	4x10/4x20	53lb KB/ 35lbsKB	Felt strong, I can switch to 55lb or 65lb DB in a week or so and then pull 40's for low weight.
	Shrugs	4x8/4x20	275/ 225	225 sure feels light once I pull 275, gonna bump this up as well 20lbs.
	Standing DB Upright row	4x6/4x20	30/20lbs	About right after im worked
	Hammer curl sideways	4x6/4x20	45lbs/35lbs	Solid pump on the 45's
	Seated hammer curls 45 degrees	4x10/4x20	40lbs/35lbs
	Reverse grip straight bar	3x30	40lbs
	Zottman curl	3x6/3x15	25lbs/15lbs
	DB Curls – Standing	2x50	20lb each/15lbs

Meals with last two items added, tomorrow I will feed on eggs.

1/16/2024​	Protein	70​	70​	70​	70​	50​	70​	8​			408​
	Fat	5​	5​	5​	8​	5​	5​	18​			51​
	Carbs	0​	8​	6​	18​	0​	0​	10​			42​
		Zero carb whey isolate shake	Naked whey with 8 carbs, 30 grams egg white	Zero carb with half scoop of naked whey	Quinoa with 9oz steamed chicken breast	Zero carb protein shake	9oz steamed chicken breast	Various nuts today, pistachios and walnuts

Thank you guys for the help


Mark

@man05 keep the training volume high you need to get more training, and protein should be high like you doing it

 

[SteveMobsterG]

Todays Pull went well but I feel like Im going in slow motion. My energy is still there but its just not all there at once, I feel like I could workout for hours non stop right now whereas before cutting carbs I could hit it hard and fast all at once. My session today was close to 2 hours but I got everything done.

Here are my weights, ready to increase weight again while tryign to keep some high reps in there.

1/16/2024​	Bent over row	4x20	155lbs	Nice slow pull to bottom of chest, 1 sec pause.
	Single arm DB rows	4x8/4x15	85lbs/ 65lbs	Next Pull I am moving to 95lb DB, will need to transition to landmine to perform single arm pulls.
	Bench supported rows	4x10/4x20	53lb KB/ 35lbsKB	Felt strong, I can switch to 55lb or 65lb DB in a week or so and then pull 40's for low weight.
	Shrugs	4x8/4x20	275/ 225	225 sure feels light once I pull 275, gonna bump this up as well 20lbs.
	Standing DB Upright row	4x6/4x20	30/20lbs	About right after im worked
	Hammer curl sideways	4x6/4x20	45lbs/35lbs	Solid pump on the 45's
	Seated hammer curls 45 degrees	4x10/4x20	40lbs/35lbs
	Reverse grip straight bar	3x30	40lbs
	Zottman curl	3x6/3x15	25lbs/15lbs
	DB Curls – Standing	2x50	20lb each/15lbs

Meals with last two items added, tomorrow I will feed on eggs.

1/16/2024​	Protein	70​	70​	70​	70​	50​	70​	8​			408​
	Fat	5​	5​	5​	8​	5​	5​	18​			51​
	Carbs	0​	8​	6​	18​	0​	0​	10​			42​
		Zero carb whey isolate shake	Naked whey with 8 carbs, 30 grams egg white	Zero carb with half scoop of naked whey	Quinoa with 9oz steamed chicken breast	Zero carb protein shake	9oz steamed chicken breast	Various nuts today, pistachios and walnuts

Thank you guys for the help


Mark

I feel you on this one

 

[stevesmi]

My energy levels were all over the place today, Im guessing from cutting carbs. Normally I’m done in 60-90 minutes. Try to hit a one minute pause between sets usually. Pull is usually my hardest workout. What sort of sets and reps are you doing? The guys have me going 6-8 heavy and 15-20 with 4 sets. I’m trying to just get lean before I go Test/Eq for more lean mass.

It depends if you're taking time off here and there to socialize or go to the bathroom or walk to the locker room it can push your time up

I'm all about handling business myself I go in there handle my business and leave I try not to talk to anybody but for a lot of people the gym is a place to socialize in between sets and that sort of thing which there's really nothing wrong with but it's just not my style

 

[man05]

It depends if you're taking time off here and there to socialize or go to the bathroom or walk to the locker room it can push your time up

I'm all about handling business myself I go in there handle my business and leave I try not to talk to anybody but for a lot of people the gym is a place to socialize in between sets and that sort of thing which there's really nothing wrong with but it's just not my style

I work out at home and generally can hit it hard. I think it’s me adjusting to low carbs. This morning I am dragging mentally a bit , I’ll down some mct oil with a little coffee to hopefully help me out. I would say my tempo was half what it normally was, let’s see how legs go today.

 

[man05]

@man05 keep the training volume high you need to get more training, and protein should be high like you doing it

Pushing 4 sets of 6-8 heavy followed by 15-20 lighter on all exercises for the most part.

 

[RoidRage69]

Tonight's posting for legs, I am totally exhausted from todays workout.

Weights:

12/13/2023​	Front squats with wedge shoes - excellent form	3x50	85lbs
	Back Squats	3x50	225lbs
	Sumo Squat BB	3x50	205lbs
	Single leg RDL using rack roller	3x50	53lb KB
	Standing RDL bent over with 35lb KB	3x50	26lb KB
	Glute bridge raise with 35lb plate in my lap	3x50	135lbs using barbell
	Calf raise with barbell	3x50	185lbs
	Burnout Squats	2x50	135lbs

Meals:

12/13/2023​	Protein	50​	25​	70​	50​	70​	70​	55​		390​
	Fat	35​	2​	5​	10​	8​	5​	1.5​		67​
	Carbs	30​	36​	0​	6​	22​	12​	19​		125​
		4 whole eggs and 4 whites with cheese on top scrambled. Small bowl of oats with raisins and 1/4 C walnuts	Pre Isolate with water, 1/4 C rice cereal with water warmed. 2 scoops of Ghost pre 30 min after.	Ground turkey and hot sauce	Casein shake, zero sugar	Grilled chicken and swwet potato (1/2 cup)	Grilled chicken and bbq sauce	Myoplex and milk

Tomorrow I will continue to add more whole food to the diet this week.


Hope you guys have a good one

Mark

So you did 150 reps with 225lbs for your squat workout because that is what it shows on this log.

 

[man05]

Initially yes as I thought I was to try for high reps only. Now I am doing 8-10 heavy reps then Dropping weight for 15-20 more.
This was a progression of me getting to the right weights to push with then the lighter weights to do higher reps with. Also on the higher reps of 50 I was not goi g slowly, now I’m on a count of 4-5 per rep, much more difficult.

 

[RoidRage69]

What are you goals? Are you looking to put on muscle mass or just get leaner and better shape?

 

[Monstro]

Monstro trains at home too but I usually invite a few hot Portuguese women to watch me in bikinis

 

[Vadim Fedorov]

I don't like distractions when I'm working out personally

 

[2Thick]

that's cool you work out from home

 

[e2]

I don't think it's a big deal to take an hour or more to work out as long as you're getting in the work and you're enjoying it

 

[StevenDarwinMD]

APPROVED LOG

 

[man05]

Right now I’m just leaning out to see how far I can go in that regards. I would like to put on some lean mass. I’m looking at eq/ test down the road. Im about 211 now and I’d like to put on some size get 220-225 range and see how that fits on my frame.

 

[Ulter]

if you're used to a lot of carbs and then just cut them then that's pretty normal to lose some energy initially

 

[chesty]

you will do really good on this next phase of your log

 

[ROIDDERS]

I like your updates for sure it's hard to believe this log is past 50 pages

 

[ceo]

Bros very impressed with what I'm seeing here it's a good story

 

[RoidRage69]

Right now I’m just leaning out to see how far I can go in that regards. I would like to put on some lean mass. I’m looking at eq/ test down the road. Im about 211 now and I’d like to put on some size get 220-225 range and see how that fits on my frame.

If I were you I would drastically change your rep range and increase your weights on the larger muscle groups. Instead of doing barbell rows with 150 for sets of 20 do 200+ for sets of 8-12. Your squats I would go 315 for sets of 8 or so. You definitely have good cardiovascular health. I dont think your gonna put on any major size until you change your training style. All the drugs in the world will not change that either. You be surprised how fast you can grow legs and back when you change your weights and decide to hit failure at 8 reps or less.

 

[man05]

you will do really good on this next phase of your log

The test and eq?
I need to dial in dosages the next few weeks for that.

 

[man05]

If I were you I would drastically change your rep range and increase your weights on the larger muscle groups. Instead of doing barbell rows with 150 for sets of 20 do 200+ for sets of 8-12. Your squats I would go 315 for sets of 8 or so. You definitely have good cardiovascular health. I dont think your gonna put on any major size until you change your training style. All the drugs in the world will not change that either. You be surprised how fast you can grow legs and back when you change your weights and decide to hit failure at 8 reps or less.

Pretty sure that’s the direction I’m going in the near future. Heavier and lower reps. Today I was tempted to put on two tens to push 300+

This primo cycle is mostly getting cut, lean to see what I am working with, a few weeks left on it.

 

[RoidRage69]

Pretty sure that’s the direction I’m going in the near future. Heavier and lower reps. Today I was tempted to put on two tens to push 300+

This primo cycle is mostly getting cut, lean to see what I am working with, a few weeks left on it.

Ok cool. Just make sure you warmup everything really good before going heavier. I stretch all day long. Got to keep mobility and muscles/tendons warm. Also dont do fast reps. Go nice and controlled. I cringe when I see people jerk the weights at the ends of each rep. Thats an accident waiting to happen. My wife is a powerlifter so she tends to do this and also I have to constantly tell her to not do a full lockout unless you are in a training cycle for the platform. Lockouts can actually do more harm than good.

 

[man05]

Monstro trains at home too but I usually invite a few hot Portuguese women to watch me in bikinis

I like your taste !

 

[man05]

Good legs today, energy level felt better.
No lunges, nothing outside, snow and low temps due to freak weather system.

Weights:

1/17/2024​	Walking body weight lunges as warm up	2x50	210 bodyweight	Not today, roads and sidewalks covered in snow.
	Back Squats	4x8,8,8,6/4x20	290/ 240lbs	Was at about parallel across the board, last 3-4 reps I was failing and barely made it back up.
	Sumo Squat BB	4x20	240lbs
	Glute bridge raise with 35lb plate in my lap	4x30	155lbs
	Calf raise with barbell	4x40	200lbs
	High rep 155 squats @50	50 reps	155lbs

Meals for the day: Lots of chicken today.

1/17/2024​	Protein	70​	70​	70​	85​	50​	45​	8​			398​
	Fat	5​	5​	5​	15​	5​	10​	18​			63​
	Carbs	0​	8​	10​	10​	0​	0​	10​			38​
		Zero carb whey isolate shake	Naked whey with 8 carbs, 30 grams egg white	Shredded chicken with a half cup of homemade marinara sauce.	2 baked chicken breasts with marinara sauce and melted mozarella cheeese	Zero carb protein shake	6.5oz ground beef	Various nuts today, pistachios and walnuts

Thanks for all the help guys, I am pushing hard for 3 more weeks on the primo followed by blood test , blood donation then planning the Test EQ run, Id like to discuss dosages.


Hope you all have a great night and stay warm.


Mark

 

[MUSTANG_18]

Good legs today, energy level felt better.
No lunges, nothing outside, snow and low temps due to freak weather system.

Weights:

1/17/2024​	Walking body weight lunges as warm up	2x50	210 bodyweight	Not today, roads and sidewalks covered in snow.
	Back Squats	4x8,8,8,6/4x20	290/ 240lbs	Was at about parallel across the board, last 3-4 reps I was failing and barely made it back up.
	Sumo Squat BB	4x20	240lbs
	Glute bridge raise with 35lb plate in my lap	4x30	155lbs
	Calf raise with barbell	4x40	200lbs
	High rep 155 squats @50	50 reps	155lbs

Meals for the day: Lots of chicken today.

1/17/2024​	Protein	70​	70​	70​	85​	50​	45​	8​			398​
	Fat	5​	5​	5​	15​	5​	10​	18​			63​
	Carbs	0​	8​	10​	10​	0​	0​	10​			38​
		Zero carb whey isolate shake	Naked whey with 8 carbs, 30 grams egg white	Shredded chicken with a half cup of homemade marinara sauce.	2 baked chicken breasts with marinara sauce and melted mozarella cheeese	Zero carb protein shake	6.5oz ground beef	Various nuts today, pistachios and walnuts

Thanks for all the help guys, I am pushing hard for 3 more weeks on the primo followed by blood test , blood donation then planning the Test EQ run, Id like to discuss dosages.


Hope you all have a great night and stay warm.


Mark

@man05 you push hard and dont stop and lots of chicken is good helps the protein go up

 

[stevesmi]

nice update man, good job

 

[SteveMobsterG]

You can do those lunges on the spot

 

[ballin2504]

You’re doing a great job man.

 

[25homes]

Todays Pull went well but I feel like Im going in slow motion. My energy is still there but its just not all there at once, I feel like I could workout for hours non stop right now whereas before cutting carbs I could hit it hard and fast all at once. My session today was close to 2 hours but I got everything done.

Here are my weights, ready to increase weight again while tryign to keep some high reps in there.

1/16/2024​	Bent over row	4x20	155lbs	Nice slow pull to bottom of chest, 1 sec pause.
	Single arm DB rows	4x8/4x15	85lbs/ 65lbs	Next Pull I am moving to 95lb DB, will need to transition to landmine to perform single arm pulls.
	Bench supported rows	4x10/4x20	53lb KB/ 35lbsKB	Felt strong, I can switch to 55lb or 65lb DB in a week or so and then pull 40's for low weight.
	Shrugs	4x8/4x20	275/ 225	225 sure feels light once I pull 275, gonna bump this up as well 20lbs.
	Standing DB Upright row	4x6/4x20	30/20lbs	About right after im worked
	Hammer curl sideways	4x6/4x20	45lbs/35lbs	Solid pump on the 45's
	Seated hammer curls 45 degrees	4x10/4x20	40lbs/35lbs
	Reverse grip straight bar	3x30	40lbs
	Zottman curl	3x6/3x15	25lbs/15lbs
	DB Curls – Standing	2x50	20lb each/15lbs

Meals with last two items added, tomorrow I will feed on eggs.

1/16/2024​	Protein	70​	70​	70​	70​	50​	70​	8​			408​
	Fat	5​	5​	5​	8​	5​	5​	18​			51​
	Carbs	0​	8​	6​	18​	0​	0​	10​			42​
		Zero carb whey isolate shake	Naked whey with 8 carbs, 30 grams egg white	Zero carb with half scoop of naked whey	Quinoa with 9oz steamed chicken breast	Zero carb protein shake	9oz steamed chicken breast	Various nuts today, pistachios and walnuts

Thank you guys for the help


Mark

great update here

 

[Monstro]

much respect for sure for you pushing through the bad weather

 

[Vadim Fedorov]

hopefully the weather improves for you soon

 

[2Thick]

get some more pictures of the crazy weather we want to see it

 

[e2]

stay safe out there I know it's dangerous to be driving around

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

kudos to you for still getting in some workouts even with the crazy stuff

 

[chesty]

looks like you had a pretty good leg work out I like it

 

[ROIDDERS]

definitely donate blood and let us know how that goes

 

[ceo]

Bros looking forward to seeing your next cycle it sounds juicy

 

[25homes]

Good legs today, energy level felt better.
No lunges, nothing outside, snow and low temps due to freak weather system.

Weights:

1/17/2024​	Walking body weight lunges as warm up	2x50	210 bodyweight	Not today, roads and sidewalks covered in snow.
	Back Squats	4x8,8,8,6/4x20	290/ 240lbs	Was at about parallel across the board, last 3-4 reps I was failing and barely made it back up.
	Sumo Squat BB	4x20	240lbs
	Glute bridge raise with 35lb plate in my lap	4x30	155lbs
	Calf raise with barbell	4x40	200lbs
	High rep 155 squats @50	50 reps	155lbs

Meals for the day: Lots of chicken today.

1/17/2024​	Protein	70​	70​	70​	85​	50​	45​	8​			398​
	Fat	5​	5​	5​	15​	5​	10​	18​			63​
	Carbs	0​	8​	10​	10​	0​	0​	10​			38​
		Zero carb whey isolate shake	Naked whey with 8 carbs, 30 grams egg white	Shredded chicken with a half cup of homemade marinara sauce.	2 baked chicken breasts with marinara sauce and melted mozarella cheeese	Zero carb protein shake	6.5oz ground beef	Various nuts today, pistachios and walnuts

Thanks for all the help guys, I am pushing hard for 3 more weeks on the primo followed by blood test , blood donation then planning the Test EQ run, Id like to discuss dosages.


Hope you all have a great night and stay warm.


Mark

good job sir

 

[MasonicBodybuilder]

I work out at home and generally can hit it hard. I think it’s me adjusting to low carbs. This morning I am dragging mentally a bit , I’ll down some mct oil with a little coffee to hopefully help me out. I would say my tempo was half what it normally was, let’s see how legs go today.

It definitely takes some time to adjust to lower carbs.

 

[man05]

Push completed, really seeing the impact using the camber bar has, much more difficult on bench but definitely worth it!

Lots more solid food, feel very good overall, I still like my shakes though.

Here are my weights today, I have my barbells setup in head to head fashion so I can hit a heavy set them slide down the bench to a lighter higher rep set, I really like the 1:2 punch of the setup.

1/18/2024​	Flat BB bench	4x8/ 4x20, 20, 17, 15	Swiss bar 245 straight to camber bar @ 180
	Incline BB bench	4x8/ 4x15	155/135
	Upright DB raise - supinated	4x10/ 4x20	15/10
	DB pullover	4x20	70lbs
	Tricep press barbell	3x20	135lbs
	Skull crushers swiss bar	4x15	95lbs
	Tricep Kickbacks	4x6/4x20	35lbs/25lbs
	Standing side deltoid raise w/ 15sec pause after rep 1	3x8/ 3x20	n/a	Deltoids sore from bench
	Rear deltoid supinated raises	3x8/ 3x15	35lbs/ 25lbs	Good squueze
	Front deltoid raises standing	3x30	n/a	Deltoid were smoked from bench
	Single arm DB raise standing	3x15	15lbs

Here are my meals:

1/18/2024​	Protein	60​	60​	65​	60​	70​	70​	8​			393​
	Fat	15​	5​	10​	6​	20​	5​	15​			76​
	Carbs	6​	8​	2​	6​	8​	4​	6​			40​
		Spinach and feta fritatta	Stewed chicken, keto bar and homemade marinara sauce	Oven baked breaded chicken with marinara sauce	Grass fed mil drink and chciken breast with marinara sauce	9.5oz shredded chicken, sour cream, avocado, cheddar cheese and hot sauce.	Whey protein, zero carb mixed with scoop of isolate and almond milk and water	Various nuts today, pistachios and walnuts

I get my script for lab work tomorrow or early next week, TRT doc knows I'm on var and Primo, he didnt seem concerned enough to ask for specifics. Hope you guys are all doing well and staying warm.


Have a good one

mark

 

[MUSTANG_18]

Push completed, really seeing the impact using the camber bar has, much more difficult on bench but definitely worth it!

Lots more solid food, feel very good overall, I still like my shakes though.

Here are my weights today, I have my barbells setup in head to head fashion so I can hit a heavy set them slide down the bench to a lighter higher rep set, I really like the 1:2 punch of the setup.

1/18/2024​	Flat BB bench	4x8/ 4x20, 20, 17, 15	Swiss bar 245 straight to camber bar @ 180
	Incline BB bench	4x8/ 4x15	155/135
	Upright DB raise - supinated	4x10/ 4x20	15/10
	DB pullover	4x20	70lbs
	Tricep press barbell	3x20	135lbs
	Skull crushers swiss bar	4x15	95lbs
	Tricep Kickbacks	4x6/4x20	35lbs/25lbs
	Standing side deltoid raise w/ 15sec pause after rep 1	3x8/ 3x20	n/a	Deltoids sore from bench
	Rear deltoid supinated raises	3x8/ 3x15	35lbs/ 25lbs	Good squueze
	Front deltoid raises standing	3x30	n/a	Deltoid were smoked from bench
	Single arm DB raise standing	3x15	15lbs

Here are my meals:

1/18/2024​	Protein	60​	60​	65​	60​	70​	70​	8​			393​
	Fat	15​	5​	10​	6​	20​	5​	15​			76​
	Carbs	6​	8​	2​	6​	8​	4​	6​			40​
		Spinach and feta fritatta	Stewed chicken, keto bar and homemade marinara sauce	Oven baked breaded chicken with marinara sauce	Grass fed mil drink and chciken breast with marinara sauce	9.5oz shredded chicken, sour cream, avocado, cheddar cheese and hot sauce.	Whey protein, zero carb mixed with scoop of isolate and almond milk and water	Various nuts today, pistachios and walnuts

I get my script for lab work tomorrow or early next week, TRT doc knows I'm on var and Primo, he didnt seem concerned enough to ask for specifics. Hope you guys are all doing well and staying warm.


Have a good one

mark

@man05 almost 400 grams of protein! push it up and over to it please

 

[Noah Wixx]

Push completed, really seeing the impact using the camber bar has, much more difficult on bench but definitely worth it!

Lots more solid food, feel very good overall, I still like my shakes though.

Here are my weights today, I have my barbells setup in head to head fashion so I can hit a heavy set them slide down the bench to a lighter higher rep set, I really like the 1:2 punch of the setup.

1/18/2024​	Flat BB bench	4x8/ 4x20, 20, 17, 15	Swiss bar 245 straight to camber bar @ 180
	Incline BB bench	4x8/ 4x15	155/135
	Upright DB raise - supinated	4x10/ 4x20	15/10
	DB pullover	4x20	70lbs
	Tricep press barbell	3x20	135lbs
	Skull crushers swiss bar	4x15	95lbs
	Tricep Kickbacks	4x6/4x20	35lbs/25lbs
	Standing side deltoid raise w/ 15sec pause after rep 1	3x8/ 3x20	n/a	Deltoids sore from bench
	Rear deltoid supinated raises	3x8/ 3x15	35lbs/ 25lbs	Good squueze
	Front deltoid raises standing	3x30	n/a	Deltoid were smoked from bench
	Single arm DB raise standing	3x15	15lbs

Here are my meals:

1/18/2024​	Protein	60​	60​	65​	60​	70​	70​	8​			393​
	Fat	15​	5​	10​	6​	20​	5​	15​			76​
	Carbs	6​	8​	2​	6​	8​	4​	6​			40​
		Spinach and feta fritatta	Stewed chicken, keto bar and homemade marinara sauce	Oven baked breaded chicken with marinara sauce	Grass fed mil drink and chciken breast with marinara sauce	9.5oz shredded chicken, sour cream, avocado, cheddar cheese and hot sauce.	Whey protein, zero carb mixed with scoop of isolate and almond milk and water	Various nuts today, pistachios and walnuts

I get my script for lab work tomorrow or early next week, TRT doc knows I'm on var and Primo, he didnt seem concerned enough to ask for specifics. Hope you guys are all doing well and staying warm.


Have a good one

mark

Damn u got a good one then lol

 

[ballin2504]

I’m with the guys. Donate blood for sure

 

[man05]

Pull set accomplished, a little weak feeling, picked up some magnesium and potassium.

Meals a little off today, back on track tomorrow.

Meaks:

1/19/2024​	Protein	70​	75​	30​	40​	70​	70​	15​			370​
	Fat	5​	18​	4.5​	22​	15​	8​	15​			87.5​
	Carbs	8​	4​	2​	10​	12​	0​	6​			42​
		Whey protein, almond milk and egg whites	Steamed chicken with taco seasoning, shredded cheese, guacomole and hot sauce	Grad fed shake	Grad fed shake, Keto bar	Air fried chickennuggets	Whey isolate shake zero carb	Mixed nuts throughout the day, walnuts and pistachios

Weights: I changed some bicep exercises today, I forgot how heavy the 45lb bar was with plates for curls.

1/19/2024​	Bent over row	4x12	165lbs
	Single arm DB rows hand on elevated bench standing	4x8/4x15	85lbs/ 65lbs
	Bench supported rows	4x10/4x20	53lb KB/ 35lbsKB	Focused on contractions here, increasing weight next week.
	Shrugs	4x8/4x20	275/ 225
	Standing DB Upright row	4x6/4x20	30/20lbs
	Cheat curls	4x10	75lbs
	Weighted chin up	3x8	210+ 25lbs
	Seated hammer curls 45 degrees	4x10/4x15	45lbs/40lbs
	Standing alt curl	4x8/4x15	35lbs/25lbs
	DB Curls – Standing	2x50	20lb each

Tomorrow is legs so I am naturally looking forward to that, will push a little bit more on the squats.


Have a great night guys, Im gassed and off to bed.

 

[stevesmi]

I once told my doctor I was on Primo and she had no clue what I was talking about so don't even bother trying to explain
Probably better just to tell them look I'm on anabolic steroids and leave it at that

 

[the_alcatraz]

Pull set accomplished, a little weak feeling, picked up some magnesium and potassium.

Meals a little off today, back on track tomorrow.

Meaks:

1/19/2024​	Protein	70​	75​	30​	40​	70​	70​	15​			370​
	Fat	5​	18​	4.5​	22​	15​	8​	15​			87.5​
	Carbs	8​	4​	2​	10​	12​	0​	6​			42​
		Whey protein, almond milk and egg whites	Steamed chicken with taco seasoning, shredded cheese, guacomole and hot sauce	Grad fed shake	Grad fed shake, Keto bar	Air fried chickennuggets	Whey isolate shake zero carb	Mixed nuts throughout the day, walnuts and pistachios

Weights: I changed some bicep exercises today, I forgot how heavy the 45lb bar was with plates for curls.

1/19/2024​	Bent over row	4x12	165lbs
	Single arm DB rows hand on elevated bench standing	4x8/4x15	85lbs/ 65lbs
	Bench supported rows	4x10/4x20	53lb KB/ 35lbsKB	Focused on contractions here, increasing weight next week.
	Shrugs	4x8/4x20	275/ 225
	Standing DB Upright row	4x6/4x20	30/20lbs
	Cheat curls	4x10	75lbs
	Weighted chin up	3x8	210+ 25lbs
	Seated hammer curls 45 degrees	4x10/4x15	45lbs/40lbs
	Standing alt curl	4x8/4x15	35lbs/25lbs
	DB Curls – Standing	2x50	20lb each

Tomorrow is legs so I am naturally looking forward to that, will push a little bit more on the squats.


Have a great night guys, Im gassed and off to bed.

@man05 we were talking about protein kings on EVO I was reading a thread but the true protein king is YOU man

 

[man05]

@man05 we were talking about protein kings on EVO I was reading a thread but the true protein king is YOU man

Thanks man, time to turn on the insta pot and make chicken for the day. Been hitting a few shakes here and there as some days need easier digestion, overall eating chicken each day has been really nice.

 

[ballin2504]

Thanks man, time to turn on the insta pot and make chicken for the day. Been hitting a few shakes here and there as some days need easier digestion, overall eating chicken each day has been really nice.

Glad you like it. I burnt out on chicken and had to substitute

 

[ceo]

Bros lots of different ways to make chicken

 

[ROIDDERS]

chicken the top protein in America

 

[chesty]

air fryer for the win with chicken

 

[Ulter]

lots of different recipes when it comes to protein choices

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

I like to add some paprika to my chicken

 

[2Thick]

add some lime and guacamole makes good chicken

 

[Vadim Fedorov]

fried chicken salad make it fresh it's really good even every day you never get tired of it

 

[Monstro]

monstro says Portuguese style of chicken the best nice and spicy

 

[man05]

Push set completed, went really light on shoulders for now.

Weights:

1/22/2024​	Flat BB bench	4x8/ 4x15	245/185
	Incline BB bench	4x8/ 4x18,15,15,12	155/135
	Upright DB raise - supinated	4x8/ 4x15	20/15
	DB pullover	4x25	70lbs
	Tricep press barbell	4x15	95,115
	Skull crushers	4x6/4x15	40lbs/35lbs
	Tricep Kickbacks	4x6/4x15	35lbs/30lbs
	Standing side deltoid raise w/ 15sec pause after rep 1	2x8/ 2x20	10lbs/5lbs
	Rear deltoid supinated raises	3x15	25lbs
	Front deltoid raises standing	2x20	10
	Single arm DB raise standing	3x15	15lbs

Meals:
InstaPot steamed chicken breast with some chicken stock, shred with forks then add zero sugar BBQ sauce and hot sauce, killer meal! Once Im done with this Keto Cut on primo Chicken and rice sounds so good with vegetables!

1/22/2024​	Protein	70​	75​	70​	25​	70​	60​	9​			379​
	Fat	5​	5​	10​	18​	10​	5​	18​			71​
	Carbs	8​	6​	2​	10​	2​	0​	6​			34​
		Whey protein, almond milk and egg whites	Zero carb shake and grass fed protein shake mixed.	8oz steamed chicken with zero sugar BBQ sauce.	Frozen low carb keto bowl, chicken and sauce.	8oz steamed chicken with zero sugar BBQ sauce.	Zero carb shake	Walnuts and pistachios

Thank you guys for the help, have a great night.


Mark

 

[MUSTANG_18]

Push set completed, went really light on shoulders for now.

Weights:

1/22/2024​	Flat BB bench	4x8/ 4x15	245/185
	Incline BB bench	4x8/ 4x18,15,15,12	155/135
	Upright DB raise - supinated	4x8/ 4x15	20/15
	DB pullover	4x25	70lbs
	Tricep press barbell	4x15	95,115
	Skull crushers	4x6/4x15	40lbs/35lbs
	Tricep Kickbacks	4x6/4x15	35lbs/30lbs
	Standing side deltoid raise w/ 15sec pause after rep 1	2x8/ 2x20	10lbs/5lbs
	Rear deltoid supinated raises	3x15	25lbs
	Front deltoid raises standing	2x20	10
	Single arm DB raise standing	3x15	15lbs

Meals:
InstaPot steamed chicken breast with some chicken stock, shred with forks then add zero sugar BBQ sauce and hot sauce, killer meal! Once Im done with this Keto Cut on primo Chicken and rice sounds so good with vegetables!

1/22/2024​	Protein	70​	75​	70​	25​	70​	60​	9​			379​
	Fat	5​	5​	10​	18​	10​	5​	18​			71​
	Carbs	8​	6​	2​	10​	2​	0​	6​			34​
		Whey protein, almond milk and egg whites	Zero carb shake and grass fed protein shake mixed.	8oz steamed chicken with zero sugar BBQ sauce.	Frozen low carb keto bowl, chicken and sauce.	8oz steamed chicken with zero sugar BBQ sauce.	Zero carb shake	Walnuts and pistachios

Thank you guys for the help, have a great night.


Mark

@man05 zero sugar bbq sauce I got that too perfect

 

[Noah Wixx]

I like the stubbs bbq zero cal sauce the best the hickory smoked is

 

[25homes]

Pull set accomplished, a little weak feeling, picked up some magnesium and potassium.

Meals a little off today, back on track tomorrow.

Meaks:

1/19/2024​	Protein	70​	75​	30​	40​	70​	70​	15​			370​
	Fat	5​	18​	4.5​	22​	15​	8​	15​			87.5​
	Carbs	8​	4​	2​	10​	12​	0​	6​			42​
		Whey protein, almond milk and egg whites	Steamed chicken with taco seasoning, shredded cheese, guacomole and hot sauce	Grad fed shake	Grad fed shake, Keto bar	Air fried chickennuggets	Whey isolate shake zero carb	Mixed nuts throughout the day, walnuts and pistachios

Weights: I changed some bicep exercises today, I forgot how heavy the 45lb bar was with plates for curls.

1/19/2024​	Bent over row	4x12	165lbs
	Single arm DB rows hand on elevated bench standing	4x8/4x15	85lbs/ 65lbs
	Bench supported rows	4x10/4x20	53lb KB/ 35lbsKB	Focused on contractions here, increasing weight next week.
	Shrugs	4x8/4x20	275/ 225
	Standing DB Upright row	4x6/4x20	30/20lbs
	Cheat curls	4x10	75lbs
	Weighted chin up	3x8	210+ 25lbs
	Seated hammer curls 45 degrees	4x10/4x15	45lbs/40lbs
	Standing alt curl	4x8/4x15	35lbs/25lbs
	DB Curls – Standing	2x50	20lb each

Tomorrow is legs so I am naturally looking forward to that, will push a little bit more on the squats.


Have a great night guys, Im gassed and off to bed.

good work bro

 

[25homes]

Pull set accomplished, a little weak feeling, picked up some magnesium and potassium.

Meals a little off today, back on track tomorrow.

Meaks:

1/19/2024​	Protein	70​	75​	30​	40​	70​	70​	15​			370​
	Fat	5​	18​	4.5​	22​	15​	8​	15​			87.5​
	Carbs	8​	4​	2​	10​	12​	0​	6​			42​
		Whey protein, almond milk and egg whites	Steamed chicken with taco seasoning, shredded cheese, guacomole and hot sauce	Grad fed shake	Grad fed shake, Keto bar	Air fried chickennuggets	Whey isolate shake zero carb	Mixed nuts throughout the day, walnuts and pistachios

Weights: I changed some bicep exercises today, I forgot how heavy the 45lb bar was with plates for curls.

1/19/2024​	Bent over row	4x12	165lbs
	Single arm DB rows hand on elevated bench standing	4x8/4x15	85lbs/ 65lbs
	Bench supported rows	4x10/4x20	53lb KB/ 35lbsKB	Focused on contractions here, increasing weight next week.
	Shrugs	4x8/4x20	275/ 225
	Standing DB Upright row	4x6/4x20	30/20lbs
	Cheat curls	4x10	75lbs
	Weighted chin up	3x8	210+ 25lbs
	Seated hammer curls 45 degrees	4x10/4x15	45lbs/40lbs
	Standing alt curl	4x8/4x15	35lbs/25lbs
	DB Curls – Standing	2x50	20lb each

Tomorrow is legs so I am naturally looking forward to that, will push a little bit more on the squats.


Have a great night guys, Im gassed and off to bed.

good update bro

 

[man05]

Getting use to low carb now, energy getting better.
Pull workout today, upper back felt weak but I could increase weights for chest supported rows, biceps felt powerful today. Did a few sets of heavier hammer curls those felt great.

Meals not to bad, I'm loving chicken every day.

1/23/2024​	Protein	60​	75​	30​	70​	30​	70​	9​	50​		394​
	Fat	30​	5​	4.5​	5​	4.5​	5​	12​	4​		70​
	Carbs	2​	6​	5​	4​	5​	4​	6​	0​		32​
		6 scrambled eggs with 4 links of sausage.	Zero carb shake and grass fed protein shake mixed.	Grass fed shake	Shredded chicken with bbq sauce	Grass fed shake	Shredded chicken with bbq sauce	Walnuts	Zerocarb isolate whey

Weights:

1/23/2024​	Bent over row	4x12	165lbs
	Single arm DB rows hand on elevated bench standing	4x8/4x15	85lbs/ 65lbs
	Bench supported rows	4x10/4x20	55lbs/45lbs
	Shrugs	4x8/4x20	275/ 225
	Standing DB Upright row	4x6/4x20	30/20lbs
	Cheat curls	4x10	75lbs
	Weighted chin up	3x8	210+ 25lbs
	Seated hammer curls 45 degrees	4x10/4x15	45lbs/40lbs
	Standing alt curl	4x8/4x15	35lbs/25lbs
	DB Curls – Standing	2x50	20lb each

Legs are tomorrow and I feel pretty rested for that, ordered some knee wraps for the future to push heavier weights with some support.

Have a great night guys, thank you for everything.


Mark

 

[RoidRage69]

61 sets for your workout?

 

[MUSTANG_18]

Getting use to low carb now, energy getting better.
Pull workout today, upper back felt weak but I could increase weights for chest supported rows, biceps felt powerful today. Did a few sets of heavier hammer curls those felt great.

Meals not to bad, I'm loving chicken every day.

1/23/2024​	Protein	60​	75​	30​	70​	30​	70​	9​	50​		394​
	Fat	30​	5​	4.5​	5​	4.5​	5​	12​	4​		70​
	Carbs	2​	6​	5​	4​	5​	4​	6​	0​		32​
		6 scrambled eggs with 4 links of sausage.	Zero carb shake and grass fed protein shake mixed.	Grass fed shake	Shredded chicken with bbq sauce	Grass fed shake	Shredded chicken with bbq sauce	Walnuts	Zerocarb isolate whey

Weights:

1/23/2024​	Bent over row	4x12	165lbs
	Single arm DB rows hand on elevated bench standing	4x8/4x15	85lbs/ 65lbs
	Bench supported rows	4x10/4x20	55lbs/45lbs
	Shrugs	4x8/4x20	275/ 225
	Standing DB Upright row	4x6/4x20	30/20lbs
	Cheat curls	4x10	75lbs
	Weighted chin up	3x8	210+ 25lbs
	Seated hammer curls 45 degrees	4x10/4x15	45lbs/40lbs
	Standing alt curl	4x8/4x15	35lbs/25lbs
	DB Curls – Standing	2x50	20lb each

Legs are tomorrow and I feel pretty rested for that, ordered some knee wraps for the future to push heavier weights with some support.

Have a great night guys, thank you for everything.


Mark

@man05 keep the sets high stay strong and pump up

 

[man05]

61 sets for your workout?

Weighted chin-ups I had to step off the bench for the last few I was totally gassed from those as they are difficult for me to do. The dumbbell work I just grind through it. Yea, been doing high volume work.

 

[RoidRage69]

Weighted chin-ups I had to step off the bench for the last few I was totally gassed from those as they are difficult for me to do. The dumbbell work I just grind through it. Yea, been doing high volume work.

Are you putting on any size? You getting any joint pains? That seems extremely excessive to me.

 

[man05]

The primo cycle I’m on was to get cut for vacation the. Lean out the rest of the cycle. I have put on some size overall but have been getting more vascular and defined. So far no joint problems.
I am going to look at locking in a new training program in a few weeks. I have been reading about meso cycles and mixing muscle groups up going heavier 3RER type training and then adding in enough volume to train.
Some days I can barely finish my workouts due to volume. I dropped all the excessive dumbbell work from my chest and am sticking to 8-12 sets of bar work. What I do like about the current style is that i will push 245 for 7-8 reps then drop 35-50lbs and push for 12-15 + reps, wait one minute then do that 3-4 more times before I move to the next exercise. The workouts overall are still enjoyable just more challenging. Earlier deca cycle from last year I was pushing heavier weights and lower reps,,gained more size but still lean gains. I’m preparing to do a Test/Eq cycle in the coming months. I do blood work Thursday and will post that once I have results, once I have the all clear from doc I’ll donate blood and kick off a much longer and sustained cycle.

 

[RoidRage69]

The primo cycle I’m on was to get cut for vacation the. Lean out the rest of the cycle. I have put on some size overall but have been getting more vascular and defined. So far no joint problems.
I am going to look at locking in a new training program in a few weeks. I have been reading about meso cycles and mixing muscle groups up going heavier 3RER type training and then adding in enough volume to train.
Some days I can barely finish my workouts due to volume. I dropped all the excessive dumbbell work from my chest and am sticking to 8-12 sets of bar work. What I do like about the current style is that i will push 245 for 7-8 reps then drop 35-50lbs and push for 12-15 + reps, wait one minute then do that 3-4 more times before I move to the next exercise. The workouts overall are still enjoyable just more challenging. Earlier deca cycle from last year I was pushing heavier weights and lower reps,,gained more size but still lean gains. I’m preparing to do a Test/Eq cycle in the coming months. I do blood work Thursday and will post that once I have results, once I have the all clear from doc I’ll donate blood and kick off a much longer and sustained cycle.

IMO the volume training with high reps is targeting your heart more than anything. I truly believe your maxing out your future gains by wasting all the time on volume. Here is my simple way of my beliefs. I believe the human body has a limited amount of heart beats until you expire so if you are out of shape your body will have way more beats per day than an in shape person. I also believe the way you train limits the amount of muscle gain you can achieve. Your body will max out its muscle gain on amount of total weight moved in a lifetime. If you push 100K pounds of volume each day your going to come to a peak in muscle gains much sooner in life and will only get cardio gains from it. If you can do 30K pounds of volume per day your going to have gains which will continue much longer in life. I hope I explained myself in a easy way.

 

[stevesmi]

looking forward to seeing your leg workout

 

[man05]

looking forward to seeing your leg workout

Today I am actually taking off, skipping the var and just eating well today. I have blood work tomorrow to get a baseline of where I am at. The past couple of days I have felt less energy and actually somewhat fatigued.

 

[ceo]

Bros that many sets is insane how is that even possible

 

[ROIDDERS]

I think most sets I've ever done is probably 25 or 26 in a day

 

[chesty]

you will develop a lot of inflammation and tendonitis if you overtrain

 

[Ulter]

lots of different ways to make chicken it's a good option