DOUG'S UNITED WE BULK CYCLE

[Doug 64]

So in order to help myself get the food squared away I grabbed a food scale. I haven't tried it yet so IDK how accurate it is etc. The thing I liked was the on screen breakdown of Macros. It will take a minute to get used to, but I believe this will help to accurately track my intake.

 

[Doug 64]

Yesterday was Legs A and was Quad focused. Coach laid out a workout that looks innocuous... until you hit it! Like I've said in earlier posts, the volume is about the same as I had been doing. The difference is the layout and that's the difference between doing it myself and having a coach. @Meetketchup really has this dialed in for growth!
I did have a small issue or rather a reoccurrence of a pre-existing one. I got froggy last year while on cycle and put 630lb on the plate load leg press. I got three out then felt and heard a stretching weird sound in my R thigh/groin. I've had issues with it since abd simply cut the movement out. I had hoped it would heal on its own, but apparently SLDL are not friendly. TBH...its not a movement I was familiar with. I watched a bunch of videos and had the form down using no weight. I added 30lb DBs to the lift, and on my second set I felt and heard a pop in the same area again. I stopped immediately. I finished the workout and came home to hit it with some BPC and TB...but I'm thinking I may have to see doc about this...mb an MRI.
The rest of the workout was awesome. I did lateral side delts (I know it was Legs but we're focusing on delts amount other parts). I did prone leg curls, extensions, leg press, hack squats, calves and the SLDL. Today I feel great! The legs know they've been worked!

The workout:

Lateral side delts CABLE
3 x 22 x 15
1 x 22 x 12 to failure

Prone leg curls
1 x 15 x 90
1 x 12 x 100 failure with NICE pump!

Leg extensions
1 x 15 x 90
1 x 15 x 100
1 x 12 x 120 to failure

SLDL didn't go as planned!
1 x 0 x 15 warmup formula
1 x 15 x 30 DBs each leg
1 x 15 x 30 L leg
1 x 2 x 30 R leg with popping sound...

Standing Calves
3 x 15 x 120
1 x 12 x 120

Have to admit yesterday I was a little run down. I do not believe it contributed to the popping sound as it was a pre-existing minor injury.

Pics below and today is Cardio day. I'll throw some crunches, leg raises and situps in the mix as well.
Thx for stopping by. I'll keep all advised on the leg issue.

 

[Doug 64]

Crap! I realized two things! One i didn't list my Hack Squats and Leg Presses!
Hack Squat
1 x 10 x 320
2 x 7 x 370

Leg press
1 x 12 x 180
1 x 12 x 200
1 x 12 x 220 Nice pump!
Low to medium foot placement with medium foot spread.

 

[Doug 64]

Quick question... are these pancakes worth it or is there another brand anyone can recommend? The protein content isnt that high despite being listed as "protein pancakes".
Thanks

 

[Meetketchup]

Crap! I realized two things! One i didn't list my Hack Squats and Leg Presses!

Scared me there for a minute. lol I was like bro missed a ton of quads on quad day.

Quick question... are these pancakes worth it or is there another brand anyone can recommend? The protein content isnt that high despite being listed as "protein pancakes".
Thanks

If you want more protein you can mix in egg whites, protein powder, greek yogurt, etc. Countless higher protein recipes on YouTube for pancakes. Many with premade mixes and many without using oats, etc.

 

[Doug 64]

Scared me there for a minute. lol I was like bro missed a ton of quads on quad day.


If you want more protein you can mix in egg whites, protein powder, greek yogurt, etc. Countless higher protein recipes on YouTube for pancakes. Many with premade mixes and many without using oats, etc.

Yeah, they tried to say it was ADD but I told them they don't know what they're talking about! LOFL. I'm a tad on the scattered brain side sometimes.

 

[Doug 64]

Speaking of protein powder, I am currently using BSN and wonder if there aren't better options? i was considering a Whey Isolate of 80 or 90 percent and was looking at the iron forged stuff... anybody any thoughts? Thx

 

[Meetketchup]

Speaking of protein powder, I am currently using BSN and wonder if there aren't better options? i was considering a Whey Isolate of 80 or 90 percent and was looking at the iron forged stuff... anybody any thoughts? Thx

I personally use Ryse. Tastes amazing and top-notch protein. A lot of good options out there.

 

[Doug 64]

Excellent that's what i'm looking for is options. I've heard a lot of people speak of this brand so I will check it out, thanks. Thx

 

[Doug 64]

Today was a Cardio day and personally, I feel like I rocked it! Hit the stationary bike and ripped out 11 miles and change in 30 minutes. It was pretty cool because I took a ride through Portugal on the screen! Coach is looking for heart rates in the 130 range. Im working my way up there and managed mid 120s today. I'm keeping the cadence above 100 throughout and definitely broke a sweat today. I also did some abs with Captains Chair bent knee raises. I tried straight leg, but the groin wasn't having it! Food intake has been good and as I type this I'm a little over on carbs, I need 20 more of protien AND I have 22gs of fats left to go!
Working now so I'll cut it short. Pics below.

 

[Doug 64]

Correction for macros... Sadly it's 2grams of fats left NOT 22...

 

[nightwing]

Correction for macros... Sadly it's 2grams of fats left NOT 22...

once you go black you never go back....toss some almond milk in there to lie to you that it's creamy. cut time

 

[Doug 64]

Covering Friday here. Yesterday was a good Friday Upper. Hit the gym and opened with 10 minutes of stretches on the True stretch cage. I really dig this machine and I have to admit there's waaay less muscle spasm activities after workouts. I also did a 20 min post workout Cardio session. I was unable to snap shots because as I got up to get a wipe and clean the machine, some geezer jumped on the station like his life depended on it. He wiped out my record, but it was a good session anyway with just under 8 miles in 20 minutes. Next time I shoot the pics dirty! LOL
The workout was as usual well designed and left me feeling... like I went to the gym and worked out!
Despite having it written down AND a pic on my phone I managed to miss the EZ BAR pushdown and had to go back to the floor and tap them out. NBD, just a failure to pay attention to all details. It is week one so unless Coach changes it up I feel I'll have it nailed down this week. The groin thing is pissing me off and I wander between some sort of strain or hernia. I reasonably certain it's a muscle strain and I do have a call in to Doc.
Kinda short on time this morning so Pics of the workout, todays pre workout meal and round one of water are attached below... sorry for slacking on the written layout here. My handwriting is chicken scratches!

 

[Doug 64]

The very last picture is the components of my intra workout beverage and consist of EAAs, Lecithin, NAC, amino X premix, and Superfood complex.

 

[Doug 64]

Yesterday was Legs B Hamstring focus and my first weekly check-in with ..... The workout went as well as could be expected with my ongoing groin injury.
The check-in for me was kind of embarrassing and I really have to give Coach @Meetketchup A LOT of credit! It took about 6 emails for me to finally get the guy what he wanted... all on me. He has a running spreadsheet online that I immediately (being from the paper age) printed, took pictures of and sent, and sent and sent! Patience is a virtue this man demonstrated yesterday. He finally got me straight and I learned something new about online spreadsheets... they actually work online LOFL.
Once I got my head out of my ass, the process is simple and extremely efficient.
The follow-up from coach was encouraging and I'm looking forward to the Rest/Pause stuff he added.
My average weight and macros, as well as calories are impressive to see all laid out and totaled up. It puts real perspective behind the work and really drives home the importance of food prepping and meal planning. I've managed to get the fats pretty damn close to the 50Gs a day he outlined, and with some more practice, ill have the protein and carbs squared away too!
The workout IMHO... was lackadaisical at best. I just did not have any drive and truly if I wasn't such a stubborn old fuck, I might have skipped it! I was work hungover from Thursday as we ran all night long. The funny thing is I worked out Friday and felt it was a solid workout... despite being on hour 28 when I hit the gym.
The groin injury definitely hindered my efforts and I had to completely skip reverse lunges. It feels better today (Sunday) as I write this, but I have a call in to Doc to make sure I haven't jacked my shit up!
I was able to do the SLDL's and feel good that I worked them from the modified to full off the floor lifts. I realized I will need to use the wrist wrap/straps going forward, due to a lack of reliable hand strength in my Left hand (arthritis sucks). I also tried the Donkey style leg press for calves and have to say it felt great!

The workout:

ADDUCTION (pussy weight due to groin)
1 x 15 x ZERO just to see I could do them movement.
1 x 15 x 30
1 x 15 x 50 upside is they got done!

Seated leg curls
1 x 2 x 70 (self check groin)
1 x 15 x 90
1 x 15 x 110
1 x 15 x 120 NF @15

SLDLs
2 x 10 x 225 modified with Smith arms and a double step platform.
1 x 10 x 225 off the floor. I hadn't really been doing these so the form and weights will improve and increase. Adding wrist wraps with straps here going forward.

Squats on the Smith
1 x 12 x 135
1 x 10 x 145
1 x 9 x 155 again another infrequent lift for me and thanks to coach, I'm pushing past my mental barrier with these as I've always managed to get hurt with them in the past!

DB Reverse lunges
I did not even attempt these due to the groin issue. I'll work on ROM a minute and report progress back to coach midweek.

Leg Press High foot position
3 x 15 x 200

Donkey LPs for Calves
4 x 20 x 180 left my calves on fire!!!

Captains Chair leg raises Bent knee
4 x 20, 50% straights and 50% side to side for Obliques. ( forgot to write these in the log)

That was it and as usual...Pics below!

 

[Doug 64]

Yesterday as I stated above, was Legs B Hammy focus... but it was also a day of resupply!
I found a store that sells Fossil Farms wild game meats... mostly ground meats, but the protien profile AND the prices are exceptional... especially since I can't just walk outside and pop a dear anymore!
I grabbed some interesting varieties including: ELK, VENISON and KANGAROO!!! I'm not rich by any means and actually have 3 jobs in 2 different states, so for me this is a bargain at the price point of between $10 and $13 a Lb.
The meats are ground ( hence the lower prices) so there'll be no roasts... but I can do Chilli and meatloaf etc... it all turns to shit anyway!!! . I've also grabbed some sides and "volume filler" as suggested by Coach and @dcdogz. Dogz put up one of his "snacks"

pumpkin puree, oats, egg whites, strawberries, and baked potatoes is absolute money.
in terms of just raw volume.

400 grams pumpkin puree
300 grams baked potato
300 grams of strawberries
500 grams egg whites

I may have jumped into a challenge to eat all this stuff as he suggests... FML!!!
I have to grab some more items, but I reckon I stepped up to the plate (no pun intended) so I better be ready to eat!
That's it for now, I'm gonna hit the gym and worked on ROM for my Groin today... also hit the steam and sauna( mostly those two) LOL.
Pics below of the goodies.

 

[Meetketchup]

The first week is always a feeling out process with macros, training, new split, form, etc. You picked everything up really well, have a great attitude and we're going into week two with a full head of steam. Goals this week are to nail macros, push for progressive overload in reps or weight, be consistent with cardio and see how the body responds. Coming off a cycle, we need to push hard and retain tissue/limit body fat gain over the next few weeks. Handled the carbs really well week one. Let's f'ing go Doug!

 

[Doug 64]

The first week is always a feeling out process with macros, training, new split, form, etc. You picked everything up really well, have a great attitude and we're going into week two with a full head of steam. Goals this week are to nail macros, push for progressive overload in reps or weight, be consistent with cardio and see how the body responds. Coming off a cycle, we need to push hard and retain tissue/limit body fat gain over the next few weeks. Handled the carbs really well week one. Let's f'ing go Doug!

HOOYAH COACH...I am PSYCHED! OMW for Sunday Cardio

 

[Doug 64]

WOW! IDK How i managed it, but this ended up in my last bilj cycle posts! WTH!
So this was Sundays check in for this years post!

Quick Sunday check in. Cardio and abs. Cardio went well with a 10.87 ride through Barcelona Spain in 30.06 minutes. Abs with Captains Chair 2 x 20 bent knee raises, 2 x 20 bent knee side to side for Obliques. Groin felt OK, but I'm still working on it so I'm taking easier and working out ROM.
PICS BELOW! ENJOY YOUR DAY BOYS.
P.S. morning weight 182.3

 

[Doug 64]

Been a hectic couple of days between my jobs... Yesterday was upper stuff and the workout went well. I went up 5lbs in the Incline DB press and coach was kind enough to add Rest Pause stuff which really puts the B in burn! Sorry for the sporadic postings. I'll add the actual workout and pics later or tomorrow. Also did the mandatory 80 leg raises. Wednesday will be crunches as long as the groin holds up. Pain is reduced, but im gonna give it another minute and feel out the ROM.
THX for stopping by.

 

[Doug 64]

Just got off work, morning weight is 180.6 and its Legs A Quad focused day. I feel pretty good in general, the groin still reminds me it's hurt and I'm paying attention! Lunges and the Raised front foot Splits are gonna ve out for a while longer. The good news is that Squats seem to be ok as are the straightlegdeadlifts. Time to have a snack, clean up and head out! More to follow later in the day.

 

[Doug 64]

Today was Legs A Quad focused and the workout was awesome!
I increased my weight in all movements and have to say I'm definitely feeling it!
Work sucked last night and I'm going on hour 28 now, so pics below!
The food puc was lunch, 2 cans of no salt added tuna in water wrapped in romaine leaves... 58 grams of protien and next to no fat!

 

[Meetketchup]

Lunges and the Raised front foot Splits are gonna ve out for a while longer.

For the time being we're going to swap out these out for deep single leg presses with a high pad foot placement for glute and hamstring emphasis.

 

[GasmanX]

Quick question... are these pancakes worth it or is there another brand anyone can recommend? The protein content isnt that high despite being listed as "protein pancakes".
Thanks

I don’t even bother with these “protein pancake” mixes. Just make regular pancakes and then have some non fat GY with a scoop of whey for your protein source. Just my 0.02

 

[Doug 64]

For the time being we're going to swap out these out for deep single leg presses with a high pad foot placement for glute and hamstring emphasis.

I like that idea and will incorporate it going forward. Thx Coach.

 

[Doug 64]

I don’t even bother with these “protein pancake” mixes. Just make regular pancakes and then have some non fat GY with a scoop of whey for your protein source. Just my 0.02

Appreciate the tip G man, I never realized how many nuances there are to this "hobby"!

 

[GasmanX]

Appreciate the tip G man, I never realized how many nuances there are to this "hobby"!

Don’t get me wrong, there’s nothing wrong with using a protein pancake mix, I use them for my daughter to get her protein numbers up.

I just prefer a pure pancake in all its glory

 

[Doug 64]

Don’t get me wrong, there’s nothing wrong with using a protein pancake mix, I use them for my daughter to get her protein numbers up.

I just prefer a pure pancake in all its glory

I do love the flapjacks!

 

[Meetketchup]

I don’t even bother with these “protein pancake” mixes. Just make regular pancakes and then have some non fat GY with a scoop of whey for your protein source. Just my 0.02

I agree.

@Doug 64 I have a protein pancake recipe I can give you along with Saturdays check-in if you want. Just let me know.

 

[Doug 64]

So back in the saddle! Today's efforts will be morning cardio and some abs... followed by meal planning!
Coach reinforced the importance of meeting Macros and im gonna take an hour or so today and line up my food options based on Macro content. I'm also gonna cook my meals for the next run at work which is 4 shifts in a row starting Friday night.
I felt yesterday was a bust on foods and that's on me! The reality is that I do see some improvements coming along i.e. I'm finding less chub round the belly as evidenced when I inject my AOD9604. I used to just grab a pinch of chub... the last week finds the chub not so easy to pinch so I'll take it! I do see the downside of failure to plan and even though I did more or less meet my food goals, itcwas supplemented by weight gain and protein powder. They work, but they're not optimal so it's menu setting time.
Yesterday's workout was IMHO a step up. I added weight to pretty much all movements and came to failure at appropriate points. I do want the volume, but the form can't suffer! So far so good.
I reckon that's it for now... off to the kitchen!