Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation
  • Already a member? Click here to login
  • 💪 Hello, please SIGN-UP FOR A FREE account and become a member of our community!
    You will then be able to start threads, post comments and send messages to other members. Thanks!
  • 🚨Muscle Gelz HEAL - A Topical Peptide Repair Formula with BPC-157 & TB-500!🚨

Built for 40-Log

jpe1 said:
Keeping it pretty low for now @ 250 daily. Rather lose .5lb week than be more aggressive. If you have suggestion on that I'm def open.
Click to expand...
Since you asked. You have enough body fat to dig much deeper deficit wise without any strength loss. Dial in your macros as well. You pretty much know your maintenance since you've been at the same weight for quite some time. Just my opinion.
 
Meetketchup said:
Since you asked. You have enough body fat to dig much deeper deficit wise without any strength loss. Dial in your macros as well. You pretty much know your maintenance since you've been at the same weight for quite some time. Just my opinion.
Click to expand...
Makes sense. 750-1000?
 
Wk19 D2-Lower
Pretty shit session but they all can't be good I suppose. Been having some IT band issues and it shot up pretty hard on squatting today.

Squats
255x10
Backed off
3x10 230

DL's
315x8
Dindt hit last set back and IT was pumping

Leg Ext
200x12,10

Reverse Hyper
155x12,12,12

Calf Raises
90x20,20

Ab Wheel
4x10

Skipped Good morning.

Threadmill 25mins after

Macros today:
P 240G
C 182G
F 59G
 
WK 19 D3
Upper Volume

Chest Rows
4x10 70

Bench
205x10
225x10
225x10
225x10

Block pushups
18,14,10

Straight arm pulldown
55x12,12

Wide grip seated rows
85x16
100x12,12

Rope Curls
55x13,10,10

Tri pushdowns
75x14,12

25mins treadmill

Macros:
P: 206G
C:134G
F:47G

Making a small protocol change to GH 1iu in morning and 1iu post workout. Will be titrated up to 3iu each.
 
Wk 19 D4 Lower
Deadlifts – 2×8 @315
SS Bar Box Squats – 3×10 245
Leg Extensions – 2×14 200
GHR – 2×10 w/15 lb db
Reverse Hack Squat – 3×10 (6 plates)
Ab Wheel Rollouts – 3×10
Felt pretty burnt lower back pumps again. Lack of sleep this week has not helped.
Will need to check form in squats and Dl
Macros
P:227g
C:258g
F:42g
 
jpe1 said:
Only variable that has caused sleep disruption so just making a small change to see if there is a difference.
Seems some other people have had this.I track my sleep and def has gone to shit since starting.

at 7:47 they mention their preference and why
View: https://www.youtube.com/watch?v=HyjCagooqHg&t=909s
Click to expand...
Very rare at that such low of a dose and anything under 4iu you want that in one big bolus for max efficiency within the body but do as you wish my friend!
 
Meetketchup said:
Very rare at that such low of a dose and anything under 4iu you want that in one big bolus for max efficiency within the body but do as you wish my friend!
Click to expand...
I would think that as well, but from tracking, it’s definitely made a difference in degraded quality. I actually did get some sleep last night, so I have no idea. This is all somewhat new to me, and I'm finding that what might work for some might not work for everyone when we're messing with hormones/supplements.
 
WK 20 D1 Upper Volume peak
Weight: 241 (-4) from prior. Going to keep macros around the same cycling carbs.
Protocol: No changes
test c 40mg x3
Hcg X2 250iu
GH 2iu will bump this to 3/4 next week. Changing from before bed to morning resolved sleep disruption 🤷‍♂️


Wide Grip Temp 5:0:0
Top 245x6 was suppose to be 10 RPE ended up like a 7 so made adjusts as I really had no idea
Back off sets
4x6 @225

Chest Supported Rows
3x10 @70

DB Bench 1RiR
75 X 27,12,12

DB Shrugs
85 X 25,20

Pendlay Rows
135x20,15,12

DB Hammer Curls
35x14,12,12

Tri push downs
70X12,12

Was pretty spent after this session.

Macros
P 231
C 203G
F 41G
 
WK 20 D2
Session with crack ass of dawn crew

Added a lower routine before lifting
McGill 3+ Back Ext, leg curls, Gob Squat circut
Get core activation and priming squat movements+ heart rate moving.
Worked on some technique form

Front Squat Box Squats slow down and pushing knees/hips out
4x3 @295
DL's 4x3 @ 365 Tighten/engage lats. Treating it as singles and resetting after each rep.
Suitcase lifts 3x4 @180
 
Wk 20 D3

DB Rows
4x10 70

Bench
3x10 225
Dropped as I struggled getting 10 on last set
1x10 185

Block deep push ups
3x12

Cable Lateral Raise
2x10 20

Lat Pulldowns
3x12 140

Cable Curls
3x10 50

Had to run this quick to get kids. Will go back this evening with them and get some cardio in. Noticed some bloating/ swelling in the hands.
Will need to make sure to get water in better and reduce sodium/for me hot sauce lol.
 
WK 20 D4
Warm up circuit + McGill 3
DL's 315x8,8
Box Squats 3x10 245
Hack Squats 140x18,15
Reverse Hypers 2x12 140
Reverse Hack Squat 280X16,15

25 mins incline walk

P 211G
C 123G
F 73G
 
WK22 D1 Upper Volume
Back from surprise vacation which just turned into a deload ha
Weight: 239

Wide Grip Bench
5x8 225

DB Front Raise
3x12 30

Seated row machine
4x10 130

Incline DB Fly
4X12 55

DB Curls
4x10 35

Tri kick backs
2x15 20

25 mins threadmill

Protocol:
Test C x3 40mg
HGH 3IU(from 2) ED
HCG 250iux2
Arimidex .25 X2
 
WK22 D2
Lower

circuit warm up

Box Squats
275x8
265x5
265x5
245x5

DL
3x4 355

Glute machine
3x10 80

Was pressed for time for had to cut this short.

25 mins incline threadmill
 
WK 22 D3

Bench 4x8 225

Decline push ups 15,20,20

Upright Rows 2x12 135

Seated Rows 3x12 130

Concentration Curls 3x10 30

Overhead Ext 2x15 75

25 mins on cardio.

Still trying to dial in rpe's and weight %. Looking forward to moving into a strength block
 
WK 22 D4
Lower

Trap Bar
3x6 365

Box Pause Squats
4x8 245

Low Incline Hack Squats
3x10 250

GHR
2x12 15lb DB

Reverse Hypers
3x14 90

Calf raises
3x20 90

4X 30 sec Front Planks

Felt pretty good this week.
 
End of WK 22
Micro updates/changes

Ending the week coming in at 238 from 245 after 4 weeks since starting to drop below maintenance.

I did a DEXA scan to give me a little insight and help me decide what weightclass I should shoot for as I have time to make adjustments.

Weight:238
Lean Body Mass:189.8
Skeletal Muscle Mass: 105.6
Total Body Water: 136.7
Body Fat Mass:50.5
Visceral Fat Area:94
Total Body Fat %: 21%

Before this test I wasn't 100% sold on moving down but now I will add on the micro goal of getting down into the 220 weight class with the Macro goal competing in a lift meet next year after turning 40 in the Masters 1 bracket.

This gives me plenty of time to cut another 18-20lbs and drop that BF% 12-16% doing this should be a better WILKS/DOTS score haha.
 
Wk 23 D1 Strength Block
Weight 237.4

Crack ass of dawn session.

Bench
275x2 275x2 275x2 275x2 315x2

Close Grip 2 board Bench
185x8 185x8 275x2

Fly Machine
3x12 90

Over head Extensions cable
3x20 110

Chest Rows machine
3x10 120

DB Lateral Raise
3x10 30

Cable Curls
3x10 70

Protocol for the week
Test C 40Mg x3
HCG 250IU X2
GH 2IU morning fasted (Moved back from 3IU due to fasted glucose elevation
.25MG Arimidex X2
 
WK 23 D2 Lower
Morning lift

SSB Squat mid pause to full
5X5 245

Snatch Deadlift 2 sec bottom pause (These sucked after paused squats)
185x7
225x7 7rpe
backoffs 15%
3x7 195

Reverse Hypers
3x10 90

Ab wheel
3x10
 
Rest day
Limited on time knocked out 25 min ruck stair walks
7cbb1017f91332bf0be826827caf05dc.jpg
 
WK 23 D3 Upper

(This block I have to remind myself)

The lower Reps & Lower RPE work helps technical precision without fatigue clouding form and sets stage for progression as each week ramps up.



BB Row

225x3

225x3

225x3 7.5 RPE

225x2



Extra Wide Bench 2 sec bottom pause 30 sec breaks between set

225x2

235x2

245x2 6RPE



Pushups W/deep stretch on 1 foot platform

3x15



DB Arnold Press

2x12 60 3-4 RiR



Lat Pulldowns

3x12 160 3-4RiR



Alternating Hammer curl

3x10 40 3-4 RiR



Tricep Push down

2x15 95 3-4 RiR



25 min incline treadmill
 
WK 24 D1 Upper
Weight:236

Bench:
4x3 275

Close Grip 2board bench
215x7
235x7
237x7

Fly Machine
90x20
110x12
110x12

Tri overhead Ext
3x20 95

BB Curl
4x10 70

No changes in protocol
40mg test c x3
250iu hcg x2
2iu GH ed
.25mg arimidex x2

Diet still carb cycling and no changes in macros yet.
 
Wk 24 D2 Lower:
Early ass morning lifts

SSB Squat
4x3 295

DB RDL
3X12 55

Leg Press
3x10 270

Snatch Grip bottom pause Deadlifts
225x7
245x7
(Back offs)
210x7
210x7
210x7

Hip Thrusts
90x10
180x10

Front Planks
4x30 seconds
 

Latest threads

Back
Top