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APPROVED LOG
Approved Log Vacation Cutting Cycle Log - Anavar, Testosterone, Primobolan
- Thread starter man05
- Start date
I'm looking forward to seeing your next update
nice update here
You’re doing awesome
I like those high fiber wraps. Eat a couple cans of tuna, fish oil, and a wrap is a good meal. High protein, high fiber, low carb. But yes drink tons of water with sodium and creme of tartar all day long.
I've heard of alot of people doing the creme of tartar with water, I've never actually tried it myself, I remember years ago when I did a huge weight loss I ate nothing besides lean turkey and veggies, I definitely didn't know as much as I so now. I did however go from 240lbs down into 175lbs if u can picture that lol.
Damn. I remember when I was 165 in high school when I was swimming.
Lol, yeah my high-school weight was around 175, that took alot of work getting down into the range lol.
Push day completed, I adjusted some weights to recover. I am noticing some movements on some days I feel strong the next day I feel weak, only been experiencing through the first two weeks of keto. Today I felt pretty good, diet better today, less cravings , the walnuts have really helped me with that.
Here are my meals for the day
Weights with some adjustments, focused more on form on the skull crushers to make sure the weights are almost touching my shoulder, I could really feel the movement more this way, same with the KB skull crushers, 26lbs using bells was tough, good thing I have 35 and 53;bs to work up to. Overall less exercises for chest feels like I actually worked out better. I will continue to push hard the next two weeks and see what's possible.
Thank you guys for all the help and support.
Mark
Here are my meals for the day
1/24/2024 | Protein | 65 | 50 | 70 | 35 | 70 | 25 | 12 | 10 | 50 | 387 |
| Fat | 45 | 4 | 5 | 15 | 5 | 2 | 20 | 14 | 4.5 | 114.5 | |
| Carbs | 2 | 0 | 4 | 6 | 4 | 0 | 6 | 8 | 0 | 30 | |
| 7 scrambled eggs with 4 links of sausage. | Zero carb shake | Shredded chicken 9 oz w BBQ sauce | Chicken breast sandwich patty | Shredded chicken 9 oz with BBQ sauce | Protein shake | Misc nuts, coconut dark chocolate bite. | Keto bar almond butter | Zero carb shake |
Weights with some adjustments, focused more on form on the skull crushers to make sure the weights are almost touching my shoulder, I could really feel the movement more this way, same with the KB skull crushers, 26lbs using bells was tough, good thing I have 35 and 53;bs to work up to. Overall less exercises for chest feels like I actually worked out better. I will continue to push hard the next two weeks and see what's possible.
1/25/2024 | Flat BB bench | 4*15 | 225 |
| Incline BB bench | 4x8/ 4x15 | 155/135 | |
| DB pullover | 3x20 | 70lbs | |
| Upright DB raise - supinated | 3*20 | 10lbs | |
| Tricep press barbell | 4x15 | 115lbs | |
| Skull crushers | 4x15 | 35lbs perfect form | |
| Tricep Kickbacks | 4x8/4x15 | 35lbs/30lbs | |
| KB skull crushers | 3x12 | 26lbs KB's tough | |
| Standing side deltoid raise w/ 15sec pause after rep 1 | 3x20 | 10lbs | |
| Rear deltoid supinated raises | 3x8/3x15 | 35lbs/ 25lbs | |
| Front deltoid raises standing | 3x15 | 10 | |
| Single arm KB press | 3x15 | 18lbs |
Thank you guys for all the help and support.
Mark
@man05 good training you really squeezed it
another 380 gram protein day
on EVO they have a protein king
well you are the protein KING of EF 100%
I’ve been on a two day split so my second push day is on Thursdays. I would really like to hear feedback on meso cycles and the pro and cons of going that direction for future cycles.
Strap light on work sets and hard on max weight. Learn to do it right
APPROVED LOG
you not go wrong with protein i agree
Crushing those workouts man. Diet looking good too.
Pull routine completed today with some minor tweaks, meals were just okay, should be back on track tomorrow with that and a full leg routine.
Meals:
Weights:
I will post update after tomorrows legs, looking forward to my walking lunges as warm up again.
Have a great night guys
Mark
Meals:
1/26/2024 | Protein | 65 | 50 | 70 | 30 | 50 | 80 | 12 | 10 | 367 | |
| Fat | 45 | 4 | 5 | 2.5 | 15 | 1 | 20 | 14 | 106.5 | ||
| Carbs | 2 | 0 | 4 | 4 | 10 | 10 | 6 | 8 | 44 | ||
| 7 scrambled eggs with 4 links of sausage. | Zero carb shake | Shreded chicken 9 oz w BBQ sauce | Grass fed shake | Double burger with no bun and cheese and vegetables, | Misc nuts, coconut dark chocolate bite. | Keto bar almond butter |
Weights:
| 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 | 4x12 | 275lbs |
| Standing DB Upright row | 4x6/4x20 | 30/20lbs |
| Cheat curls | 4x10 | 75lbs |
| Seated hammer curls 45 degrees | 4x10/4x15 | 45lbs/40lbs |
| Standing alt curl | 4x8/4x15 | 35lbs/25lbs |
| Countdown Curl with ex bar | 10,10sec rest, 9,9sec rest, down to 1, 1 second rest | 65lbs |
| DB Curls – Standing | 2x50 | 20lb each |
I will post update after tomorrows legs, looking forward to my walking lunges as warm up again.
Have a great night guys
Mark
You’re enjoying the process. Great job!
I did the keto diet for about 3 months. I always made sure to carb load every other weekend the first couple months and then transitioned into low carbs on non training days and high carb on training days. I was able to be in ketosos the following day after the higher carb day as long as I did fasted morning cardio for about 90-120 min.
I also made sure to add a 1/4 teaspoon of table salt and crème of tartar to my sugar free poweraid bottles 3-4 times a day. You feel like shit if you don’t. Ketosos delpetes your electrolytes.
I also made sure to add a 1/4 teaspoon of table salt and crème of tartar to my sugar free poweraid bottles 3-4 times a day. You feel like shit if you don’t. Ketosos delpetes your electrolytes.
Breakfast sounds awesome
Got my legs knocked out, busy day some of my meals on the go.
Cream of Tartar in Gatorade zero and water makes a big difference, thank you RR69 for that tip, awesome sauce!
Meals:
Weights for the day: A little lighter weights to let my body rest some.
Tomorrow is a rest day, I will continue to eat Keto for the next two weeks. have had a fantasy of eating an entire pepperoni pizza, Im sure Id fall over sick as hell though.
You guys have an awesome night whereever you are.
Thank you for the help
Mark
Cream of Tartar in Gatorade zero and water makes a big difference, thank you RR69 for that tip, awesome sauce!
Meals:
1/27/2024 | Protein | 65 | 60 | 70 | 30 | 50 | 50 | 12 | 10 | 347 | |
| Fat | 45 | 24 | 5 | 2.5 | 15 | 4.5 | 20 | 14 | 130 | ||
| Carbs | 2 | 20 | 4 | 4 | 10 | 0 | 6 | 8 | 54 | ||
| 4 scrambled eggs with 2 links of sausage/ 30 gram protein shake | Protein shake and protein bar on car trip today. | Shreded chicken 9 oz w BBQ sauce with wrap | Grass fed shake | Air fryer nuggets | Zerocarb shake | Misc nuts, coconut dark choclate bite. | Keto bar almond butter |
Weights for the day: A little lighter weights to let my body rest some.
1/27/2024 | Walking body weight lunges as warm up | 3x40 | 210 bodyweight |
| Back Squats | 4x10/ 4x20 | 240/200 | |
| Sumo Squat BB | 4x20 | 240lbs | |
| Calf raise with barbell | 4x40 | 200lbs | |
| High rep 155 squats @50 | 50 reps | 155lbs |
Tomorrow is a rest day, I will continue to eat Keto for the next two weeks. have had a fantasy of eating an entire pepperoni pizza, Im sure Id fall over sick as hell though.
You guys have an awesome night whereever you are.
Thank you for the help
Mark
@man05 legs to the pump PUSH IT
I’m going ketoblast few weeks of cycle to get as lean as possible. I’m looking into a test/eq cycle for some lean mass, I’ll have a better idea tomorrow after my call.
smart idea talking to steve, he will give you some great tips and tricks
APPROVED LOG
Stevesmi has mentioned a drink like that
Get that diet fixed a bit
I think the training is what needs the most fixing. Volume way too high and not heavy enough. He needs to cut the volume in 1/3. Rest longer between sets and lift much heavier. Take more days off from lifting and his muscles will grow like never before. Less time in the gym and more time resting. 45 min in and out. Lift like Dorian.
IMO he has way to much slow twitch fibers from the years of doing cardiovascular exercises. He needs to recruit myosin inside his muscles and that means lifting like me and my wife.
Hey guys I am ending this Primo cycle two weeks early and will cruise on 150mg TRT for a few months. During this time I will work to improve my diet and the actual amount of protein that I need. I will also be working on the 3-4 set range 5-7 reps ( heavy) and 8-12( moderate). I’ve been doing 3 day split for past two years, I may change this around during my cruise. I agree with RoidRage on the excessive volume, spot on and big thanks to Stevesmi for the wise counsel and sound advice.
You guys are all awesome, thanks for being on this journey with me.
You guys are all awesome, thanks for being on this journey with me.
That is awesome you are working with Steve. He is a great coach and has helped so many people over the years. Looking forward to seeing the progress with the changes!
You definitely had a great run and Steve has a wealth of knowledge that can help you take it into the next level. I think you did great, next step is time off keep the diet in check foucs on the fundamentals and contiune building and working on lagging body parts.
I see that frequently at the hospital… you were one sick puppy
You can just keep it going and have a mod changed the title of the thread to more reflect what your doing now.
@man05 too bad as I was following it.
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