Ckmeter Road to Pro with STELLAR LABS 🔥— USA Prep Log 2026 Season

[Oakley6575]

"How'd you break your back?"

"Humping the air."

Give the dude some credit. He was at least humping a barbell.

 

[Montego]

Give the dude some credit. He was at least humping a barbell.

true true

 

[Ckmeter]

My prayers have been answered. The fracture was determined to be an old stress fracture. Likely tore the disc or slipped the vertebrae when I injured it. Now, it is stable, so we are not planning on treating it surgically. Without going into too much detail, I was able to talk the doctor into giving me the thumbs up to start training again, pain limiting. The condition was that I start doing his pt exercises, and I have to be able to do
Them without pain before training.

MRI next week to just make sure no other funny business is going on.

So…chest day tonight with some pt warmup!!!

 

[Bigjape34]

My prayers have been answered. The fracture was determined to be an old stress fracture. Likely tore the disc or slipped the vertebrae when I injured it. Now, it is stable, so we are not planning on treating it surgically. Without going into too much detail, I was able to talk the doctor into giving me the thumbs up to start training again, pain limiting. The condition was that I start doing his pt exercises, and I have to be able to do
Them without pain before training.

MRI next week to just make sure no other funny business is going on.

So…chest day tonight with some pt warmup!!!

Amazing news man happy for you !

 

[Ckmeter]

Check ins start of week 6 of trt —

Fasted Weight: 253.3lbs

Pulling bloods tomorrow. Will start things back up real soon. This is 1 week completely off the gym! I feel like assuming my body holds up, we are in a great spot for an off season!!!

Changes —

Cardio:
Same zero

Nutrition:

Meal 1:
120g cream of rice
200g chicken or turkey
15g pb

Meal 2:
225g rice
225g chicken
100g greens
15g olive oil

Meal 3:
225g rice
225g lean ground beef 90%
100g greens
15g coconut oil

Meal 4:
150g rice
225g chicken
Remove olive oil

Intraworkout shake (removed on rest days):
15g eaa
10g creatine
10g glutamine
30g karbolyn

Post workout (removed on rest days):
50g beef protein powder
100g karbolyn

Meal 5:
225g fatty steak (prime hanger steak)
Remove rice
100g greens
15g olive oil

Drugs:
300mgs test e
3iu gh
100mcg t4
12.5mg asin as needed (~1-2 times a week)
25iu Lantus

 

[Ckmeter]

Quarter turns and favorite classic

 

[Ckmeter]

Amazing news man happy for you !

Thank you my guy. I truly have a fire lit under me now.

 

[dcdogz]

My prayers have been answered. The fracture was determined to be an old stress fracture. Likely tore the disc or slipped the vertebrae when I injured it. Now, it is stable, so we are not planning on treating it surgically. Without going into too much detail, I was able to talk the doctor into giving me the thumbs up to start training again, pain limiting. The condition was that I start doing his pt exercises, and I have to be able to do
Them without pain before training.

MRI next week to just make sure no other funny business is going on.

So…chest day tonight with some pt warmup!!!

Hell yea!

I bet posing hurts lol

Careful the most random ass shit will throw it out.
It'll be one of those things you deal with awhile and always remember what threw it out and then tread carefully.

One time getting out of the car I threw it out, I now very methodically get in and out of vehicles.

 

[Ckmeter]

Pulled bloods this am. Blood is definitely thick lol. Will keep everyone posted with how they look.

BP was 117/50-60 yesterday.

First day back in the gym last night was incredible. Although I felt weak, I just felt so blessed to be able to train again.

 

[MindlessWork]

My prayers have been answered. The fracture was determined to be an old stress fracture. Likely tore the disc or slipped the vertebrae when I injured it. Now, it is stable, so we are not planning on treating it surgically. Without going into too much detail, I was able to talk the doctor into giving me the thumbs up to start training again, pain limiting. The condition was that I start doing his pt exercises, and I have to be able to do
Them without pain before training.

MRI next week to just make sure no other funny business is going on.

So…chest day tonight with some pt warmup!!!

Looks like Lady Luck's with you and that sure sounds like good news, and hopefully it will all go uneventfully. Just be careful this time and stick with the PT plan. If you ever do go back to hip thrusts, stick with the machine as it supports your back and look into alternate exercises that don't put a lot of stress on your back as you don't want to risk anymore fractures.

Hopefully the disc was not severely damaged.

 

[MindlessWork]

Worse comes to worse you might need surgery (but hope not!) to at least to reset the vertebra to ensure it won't cause anymore impingement down the road. Fingers crossed the MRI shows good results and that the disc was not damaged as badly as was feared.

However as you indicated your doc determined you have some anomalies in your vertebral bones that may cause them to fracture easily you might have to get some fusions down the road when you get older. That may need further medical review/monitoring and that may also impact training down the road.

In a way this injury now has brought to light an issue that been lurking for a good while.

 

[Ckmeter]

Bloods pulled yesterday

 

[Ckmeter]

More bloods

 

[Ckmeter]

Donated blood tonight. Was a shitshow…but that’s another conversation. Dumped about 350ml before they had to stop the donation.

Plan is to get the off season going on Monday! Super fucking excited for this. Will be running the classic test deca dbol gh and insulin stack. I really think I can touch 290 by the end of this push!

 

[Ckmeter]

Chest day monday night —

Hammer strength incline plate loaded — 2-3 second eccentric 1 second concentric:

1pps x 10
2pps x 10
3pps x 10
4pps x 12
4pps x 8

Megamass linear plate loaded chest press — 2-3 second eccentric 1 second concentric:

1pps x 10
2pps x 10
3pps x 10
4pps x 10
4pps x 9
4pps x 8

Panatta incline chest press circular — 3 second eccentric. 1 second pause in stretched position. 1 second concentric

264 x 16
264 x 14
264 x 13

Pec deck fly — 3 second eccentric 1 second concentric

255 x 15
255 x 12
255 x 12

Panatta high to low fly multi flight machine

265 x 12
265 x 12

 

[Ckmeter]

Arm day last night —

Paramount Preacher curl machine single arm:
50 x 10
70 x 10
90 x 11
90 x 8

Incline db curl:
40 x 10
40 x 8
40 x 8

Db hammer curl:
70 x 10
70 x 9
70 x 8

Crucifix cable curl
70 x 10
70 x 9
70 x 8

Ez bar cable reverse curl:
180 x 16
180 x 12

Tricep rope cable push down:
90 x 12
165 x 12
165 x 10
165 x 10

Single arm tricep extension paramount machine:
90 x 10
170 x 10
170 x 9
170 x 8

Single arm cross body cable tricep extension
50 x 18
50 x 16
50 x 14

Feels good to be fucking back. Although I was forced to take the time off, my body truly needed it.

 

[Ckmeter]

Update today —

Fasted Weight: 248.8lbs

Big drop after lowering my food, so we are bumping things back up.

Changes —

Cardio:
Same zero

Nutrition:

Meal 1:
120g cream of rice
200g chicken or turkey
15g pb

Meal 2:
300g rice
225g chicken
100g greens
15g olive oil

Meal 3:
300g rice
225g lean ground beef 90%
100g greens
15g coconut oil

Meal 4:
225g rice
225g chicken

Intraworkout shake (removed on rest days):
15g eaa
10g creatine
10g glutamine
30g karbolyn

Post workout (removed on rest days):
50g beef protein powder
100g karbolyn

Meal 5:
225g fatty steak (prime hanger steak)
150g rice
100g greens
15g olive oil

Drugs:
300mgs test e
3iu gh
100mcg t4
12.5mg asin as needed (~1-2 times a week)
25iu Lantus (may drop tomorrow if glucose is still low)

 

[Ckmeter]

Shoulder day Thursday night —

Cybex smith seated shoulder press (keeping pressing light for the time being)
1pps x 10
2pps x 10
2 plates and 25 per side x 8
2 plates and 25 per side x 7

Smith behind the head shoulder press seated
1pps x 20
1pps x 18

Db front raise
40 x 12
40 x 11
40 x 10

Db side lateral raise
30 x 10
50 x 13
50 x 12
50 x 11

Panatta Lateral raises machine
143 x 10
143 x 9
143 x 8

Rear delt fly pec deck
165 x 15
165 x 14
165 x 13

Rope face pulls
165 x 12
165 x 12
165 x 11

 

[Ckmeter]

Back day Friday night —

Newtech m torture high row straight bar wide grip overhand

1pps x 10
2pps x 10
3pps x 10
4pps x 12
4pps x 8

Megamass iso-linear row pro between overhand and neutral grip medium width chest supported

1pps x 10
2pps x 10
3pps x 10
3pps x 9

Newtech front wide grip lat pulldown underhand grip

1pps x 10
2pps x 10
3pps x 10
3pps x 9

Strive chest supported pin loaded seated row — 2 second eccentric, 1 second stretch, 2 second concentric. Overhand grip.

250 x 12
250 x 11
250 x 10

Cable pullover

180 x 12
180 x 11
180 x 11

 

[Bolan]

Good to see you training Pro!!

 

[Ckmeter]

Good to see you training Pro!!

Thanks brother! I’m still in pain, but as long as the training doesn’t increase my pain, I refuse to stay out of the gym. There’s work to do!

 

[MindlessWork]

Thanks brother! I’m still in pain, but as long as the training doesn’t increase my pain, I refuse to stay out of the gym. There’s work to do!

Pretty ballsy to keep training like nothing happened after literally breaking your back humping a barbell. Hopefully you'll heal up well and with no lasting side effects.

You got this, brother!

 

[Ckmeter]

First leg day in nearly 3 weeks…We are so back ladies and gentlemen! Leg day was a success. No pain on any movement today. Some pressure on my leg presses, but I think it’s to be expected. Super happy to start the push tomorrow!

Leg day tonight —

Adductor (superset with abductor):

99 x 15
176 x 16
176 x 15

Abductor (superset with adductor):

99 x 15
176 x 16
176 x 15

Linear hack squat (weight loaded on back/hips).

1pps x 8
2pps x 8
3pps x 8
4pps x 8
5pps x 8
5pps x 7
3pps x 12 with feet super close (almost touching) and low on platform

Leg press super wide stance with feet as high as possible and toes pointed. Toes hang off the platform with heels only contacting it:

6pps x 10
6pps x 9
6pps x 8

Seated leg curl — 1 second concentric, 1 second hold, 3 second eccentric:

255 x 12
255 x 12
255 x 11

Leg extensions on old school flex fitness center cable driven seated leg ext— 1 second concentric, 1 second hold, 3 second eccentric with a pause at the bottom:

15 x 15
15 x 14
15 x 13

 

[dcdogz]

First leg day in nearly 3 weeks…We are so back ladies and gentlemen! Leg day was a success. No pain on any movement today. Some pressure on my leg presses, but I think it’s to be expected. Super happy to start the push tomorrow!

Leg day tonight —

Adductor (superset with abductor):

99 x 15
176 x 16
176 x 15

Abductor (superset with adductor):

99 x 15
176 x 16
176 x 15

Linear hack squat (weight loaded on back/hips).

1pps x 8
2pps x 8
3pps x 8
4pps x 8
5pps x 8
5pps x 7
3pps x 12 with feet super close (almost touching) and low on platform

Leg press super wide stance with feet as high as possible and toes pointed. Toes hang off the platform with heels only contacting it:

6pps x 10
6pps x 9
6pps x 8

Seated leg curl — 1 second concentric, 1 second hold, 3 second eccentric:

255 x 12
255 x 12
255 x 11

Leg extensions on old school flex fitness center cable driven seated leg ext— 1 second concentric, 1 second hold, 3 second eccentric with a pause at the bottom:

15 x 15
15 x 14
15 x 13

View attachment 222695

Yea careful on leg presses. Make sure to pull handles hard and keep butt super sticky.
More so then ever.
Also careful on seated rows or anything where you single arm, as well as, chest supported t bar row if you have them programmed. Sldls and deadlifts obviously as well

 

[dcdogz]

and be super careful getting in and out of vehicles! ive thrown mine out more then once twisting!

 

[Ckmeter]

Check ins start of Week 1 Offseason —

Fasted Weight: 251.6lbs

Waiting on Coach’s feedback and plan to start offseason.

 

[Ckmeter]

Quarter turns and favorite classic pose

 

[WED]

I really think I can touch 290 by the end of this push!

Fasted Weight: 251.6lbs

How long is this push? Gonna be stacked up

 

[Ckmeter]

How long is this push? Gonna be stacked up

No idea! Not sure if the game plan is USAs again. Last year did a push until about March when I started prep.

Usually do off season until either food gets too high and insulin resistance creeps up or I get too fat lol.

 

[Ckmeter]

Changes —

Cardio:
Same zero

Nutrition:

Meal 1:
150g cream of rice
200g chicken or turkey
30g pb

Meal 2:
300g rice
225g chicken
100g greens
15g olive oil

Meal 3:
300g rice
225g lean ground beef 90%
100g greens
15g coconut oil

Meal 4:
225g rice
225g chicken
15g olive oil

Intraworkout shake (removed on rest days):
15g eaa
10g creatine
10g glutamine
30g karbolyn

Post workout (removed on rest days):
50g beef protein powder
125g cream of rice

Meal 5:
225g fatty steak (prime hanger steak)
225g rice
100g greens
15g olive oil

Drugs:
1250mg test e/wk
700mg deca/wk
50mg tbol/day
10iu gh
100mcg t4
12.5mg asin as needed (~1-2 times a week)
25iu Lantus