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Road to freak or bust

Still spotty service I’ll send some really good pics tomorrow. Found a pretty cool little local hole in the wall got the upper and cardio done. It was an amazing session I’m excited about check ins tomorrow I’ll update yall tomorrow and get some pics but plans followed to a fucking tee back to family time
 
Alright haha so here’s my update than I’ll post both missing workouts and today’s check ins and I’ll have some pumped posing room pics from yesterday later. It’s been a good week low food definitely hit me a little bit still got every meal, workout, cardio, water intake etc done no fucking excuses and didn’t miss a beat bringing the kid away today’s the last day no fucking missing here. Average weight last week 194 tightened up for sure. Last week of this deficit and we are going to start reversing out. The fucking fun is about to begin and I definitely think we can get freaky 😉
Legs B
Leg extensions
230x20
X19
X17
Leg curls
3pps+25x x 15
X12
X11
BB back squat
395x11
X11
X10
Leg press feet high+wide
8ppsx13
X11
X11
DB SLDL
130’sx12
X12
X11
Hack squats
3pps x21
X20
Calf raises 6pps 3 sets AMRAP

Upper (hole in the wall gym weights will change and exercises)
Standing machine single side materials
60x16
75x14
80x13
Standing OH press
185x12
195x11
Decline press machine
285x12
300x11
Peck deck cable machine was taken
Stack x15
X11
X11
BB rows on smith machine
285x12
X12
X11
Single arm lat pulldowns
90x13x12
X12
Cable push downs v/bar
Stack x 18
X16
X16
DB hammer curls 70’s someone had 80’s
14
X14
X12
Dip machine 3 sets super slow and controlled AMRAP
 

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I’m shot at this point haha just got unpacked and settled. About 16-17k extra steps and I think that’s low thank gos tomorrows just a rest cardio day haha. Big week coming up to finish strong all gas no brakes!! Hope everyone’s having a good weekend
 
Didn’t sleep as good or long as I wanted but still got at least a solid 7 hours in. Not exhausted or anything just wanted more lol. But got up stretched got my 45 if cardio done I breezed through it at a 3.7 speed 10 incline to start and ended up at a 4.5 speed. Little over 3 miles . Got some errands to run today then it’s football and prep everything for the week.
 
Kind of a rest day nothing strenuous just steps like 13-14k extra. Prepped a shit ton of food but only got around to portioning tomorrows meals since still getting settled from the trip and laundry etc. tomorrow a higher carb day and a leg day I’ll make sure I put them to use. Other than that just gunna get some good rest and start the week strong tomorrow
 
Started off this Monday right!!!! Fresh sleep 8 hours. Woke up with a low weight 192.8 I think this might actually be a new low I gotta look back at my notes. Back to the scheduled programming crisp walk with the pup. Pre workout protein shake, supps vitamins etc. and than got into the weights it was a legs A day and legs are one of my favorite days. Seeing the development feeling the pain growth pushing past the limits that what this shits all about you won’t grow or get results if you stay “comfortable”.

Leg extensions- machine is almost maxed out on weight it’s plated loaded in gunna definitely have to look into getting one of those gym pins for some of the equipment I have but with that being said I slowed down the negatives controlled the weight more time under tension etc. if you can’t go heavier make it harder
230x 25
X23
X22
Leg curls
3plates+25 x 16
X 15
X 13 will increase next time
Leg press feet low and close
8pps x 13 knee was a little sore so I stretched some more and took an extra minute rest than we were good
X 11
X 11
BB RDL these are one of my favorites once I corrected my form
295 x 12
X 12
X11
Hack squats knee was a little sore after first set so same thing rested a little and pushed these out
3pps+ 75 x 12
X11
X11
X10 slow controlled good depth I’ll stick with this weight and make sure form is perfect before going up but legs were smoked after this just full pumped and gahhd damn they felt good
Finished with calf raises 6pps 3 sets AMRAP

Cardio will be 35 minutes later in day otherwise today’s about recovery, getting bloodwork(hopefully), some errands and making sure all meals are good and prepped for week, that I get my water intake in and than we are continuing with the plan for the week. I’m fucking ready to reverse out of this cut and grow and start some goodies, I’ll get with coach of course once bloodwork is completed and get an idea of what that’ll look like but you know I’ll keep yall in the loop🤣. Hope all you guys are starting Monday off right let’s fucking work people.
 
Good Monday 8k extra steps in. Let’s were torched all day. 35 minutes of cardio done tonight. Soups vitamins meals water all good and on plan. Tomorrow a push day and back to low days. Let’s keep pushing all gas no brakes
 
So today’s been a little fucked my nerves near one of my old injuries I’ve had in the past after my workout. It rarely ever happens but when it does it’s more annoying than painful but just messes you up. I have jt down to a science now and already feeling better but fuck haha. So I did push than waited till the feeling died down to do cardio and than breezed through that and it actually helped push the feeling away which was good. Todays a looowwww day haha I’ve been hungry all day tracking to eat every 2 hours and than sleep early. I’ll post today’s workout below. Pushing hard for this last week before the reverse starts. Also I will have bloodwork done hopefully in the next 2-3 days to plan the eventual blast and just check markers in general.

Push
DB side laterals
45’x 13
45’sx 13
X12
30% incline bb bench
295x12
X11
X10
Flat bb bench
300x11
X10
X10
Seated OH Bb press
255x11
X11
Low to high cable fkys
65’sx16
X15
Wide grip standing upright cable row
165x14
X13
Incline bench French press
125x13
X12
X12
Tricep cable extensions
35x15
40x13
 
Only about 10k extra steps yesterday got a nice nap in which is a rarity. Also got a nice 8.5 of sleep so I was ready to go this morning. Nerve stuff almost completely gone. Went to bed at a little over 196 last night woke up at a new low today 191.9. Definitely flat and feeling the low food but the show goes on and I’m going to end on a very good note on this cut for sure. Walked the pup slugged my protein shake took my vitamins and supps and get u see the bar. Pushed through the workout it was a good one but definitely needed some extra rest between sets and exercises.

Cable lat prayers
140x13
X12
Wide grip lat pulldowns
180x13
X12
X12
Bent over single arm DB rows
160x12
X11
X11
Chest supported row probated and wide grip
250x14
260x 12
260x12
Chest supported row neutral and close
260x13
260x11
Cable rear felt extension w/wrist cuffs
45’sx15
X13
X12
Incline seated DB curls
50’sx14
X13
X10
Standing cable curls
140x14
X14
X12
Like I said it was a great workout just felt the low energy but we are pushing I followed with 45 minutes of cardio knocked it outta the park again which I feel great about. Otherwise it’s same shit different day haha waiting for bloods, check ins Saturday, wait to talk to coach, plan out the blast once blood results come back. Looking forward to some more food and really growing the physique. Once changes are squared away with coach I’ll post em up as well as another round of check in pics and once blast is decided I’ll obviously post that as well as whatever source I’m using etc. and keep that in the log. Once the reverse out happens I’ll have almost a generic copy and paste in the beginning as well for what pre workout I’m using as well as supps vitamins doses, shots etc. I want to be as transparent and accountable as possible and share and receive a bunch of information with the board and also have a lot of member interactions comments suggestions etc. let’s keep it rocking everyone !!
 
Meetketchup said:
Midweek video check-in looking lean. Let’s finish off these last three days as hard as we can!
Click to expand...
I said it a couple weeks ago and I’ll say it again this has to be the leanest I’ve been without getting into the drugs now obviously trt and gh are drugs but I think we all understand what I’m trying to say lol
 
Kids being a monster tonight haha so gunna update now. Already at 10k extra steps I’ll definitely end up with more. One more meal to go. Nerves feel much better today. Still feel like it was a good workout talked myself out of saying it wasn’t. Tomorrow legs B I always love a leg day. Got some sample of @GYMnTONIC new pre workouts so I’ll give the smash a try tomorrow. Hope you guys had a good day and crushed your goals
 
Great nights rest at least 8 hours had a space invader at like 5am so decided to get the day started. Usual walked the dog stretched etc. except this time I tried a half a scoop of the smash pre workout from @GYMnTONIC. So it was about 20-25 minutes until it kicked in but wasn’t overwhelming I didn’t get a huge “stim hit” but the focus and sense of being locked in and lasered was definitely there. For sure pushed out a couple more reps and went up with some weight (sorry coach I felt good ) 🤣 very productive workout for a leg day they were pumped. I’m about 3 hours out after my workout and still feel alert but no jitters or anxiety or anything like that. 35 minutes of cardio will be completed later. Workout will be logged below. Also Reta shot yesterday weight went up a little which is usually does after. Foods still low until tomorrow it’s bumped up a little and than Saturday we reverse out.

Leg extensions
230x22
X20
X19 all reps were up here just controlling the movement to make it harder and connect the muscle since it’s maxed out until I get a gym pin.
Leg curls
3 plates + 25 x 16
X14
X12 will increase weight next time
BB back squats
395x12
X12
X11 finally broke the plateau here will go up to 400 for 1st working set next time
Leg press feet high and wide
8pps+25 up 25lbs x 11
X11
X10 these were pretty tough from the intensity of the exercises before so I’ll see how I’m feeling next week moving up etc
DB SLDL
135’s up5lbs x 12
X11
X10 sloppy 11 great stretch these were killer
Hack squats legs were pretty toasted at this point so stayed with the 3pps +25 controlled depth and reps and got 21 for the first set and 20 for the second

Finished with calf raises 6pps 3 sets AMRAP

I was toasted after this in the sense my legs were so fucking full haha. But it was a great workout and I’m happy with the intensity I’m still bringing to training even in this much of a deficit. Truly excites me for what is gunna happen when we start to grow and the progress that will be made. We’ve used no drugs besides trt, Reta and gh. This is from following the plan to a tee, having the drive and will to push myself, and never giving into excuses. Let’s end this week fucking strong everyone
 

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