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What’s going on people sorry for going dark over the weekend but life got busy and I had other priorities. Back at it though today with check ins and some updates. Lifts over the weekend went really well although yesterdays leg day I felt some stiffness in my knees I couldn’t quite get rid of but was able to execute all my lifts maybe just a rep shy here or there. Check ins today were pretty simple were just implementing more cardio going from 5x20 per week to 6x25 liss cardio. Not anything huge but will give about 2 more cardio sessions worth over the previous plan. Food and gear staying the same to assess how my body levels out to the increased gear load implemented last week as my weights up a bit but that’s likely just water going more based off on how my body composition looks. Todays push day was nice I found myself having maybe a bit less stamina today over last week but I also slept like garbage last night so there’s that.
Todays workout:
Day 2 push
prime lateral raise 3x10-15@145 12/10/10
Hammer strength incline 2x8-12@135,100 7/11
Db flat bench 3x8-12@105 11/9/7
Pec Dec 3x10-15@180 13/11/10
Bilateral tri ext 3x12-20@220,220,195 14/11/15
Sa tri pushdown 2x10-15@90 12/10
Rope ab crunch 3x15-30@175 30/23/20
meal plan:
2646 calories
236 protein
271 carbs
67 fats
What’s happening my dudes got our first half of the week down and got a juicy pull session in tonight before tomorrow’s rest day which I’m once again looking forward to a break bc ya boy is sore this week but I’m not complaining that just means I’m doing something right! Everything moved pretty smooth tonight and strength was up so I hit it pretty hard but always keeping good form throughout bc that’s the most important aspect. It’s not how much weight you move but how you move it!
Today’s workout:
Day 3 pull
Nautilus sa lat pull 2x8-12@85 11/9
Chest supported T bar row 3x8-12@115 12/10/8
Hammer strength sa high row (lat bias) 3x10-15@135 12/10/10
What’s cracking gym family! It’s the weekend but it’s still time to grind out a couple more brutal workout sessions before I earn that rest day Sunday. Today I’ve got a favorite workout of mine push/legs for that full body pump that hits like no other. Mini cuts going well and my abs are starting to peek out more and more just gotta continue the grind and stay locked in! Knees felt great again today a little stiff but once I got them warmed up I had no issues and pushed up the leg extension a bit to challenge them and had no problems so next week I’ll push up a bit more and see what happens. Don’t want to go full bore and re irritate them and start this process over again. That being said it doesn’t mean I’m not working the muscle to exhaustion either. Cardio sessions going well I’ve switched up to some power walking on treadmills for my 6x25 minute sessions at 3.8-4 mph trying to get that heart rate up.
What up playas it’s a great day to be able to do what I do got to enjoy some premium weather with family today and get in a solid session at the gym. Can’t ask for much more than that, it’s easy to get caught up in the routines and forget to actually live life at times. Sometimes there is such a thing as being too locked in! That said I still locked in for this session tonight and made my last lift of the week a good one. Everything moved smooth tonight no issues with connectivity and I got a sick back pump! Strength was there today so I challenged myself on a few sets to squeeze out one more rep or lift an extra 5-10lbs. Feeling really good about where I’m at and the progress I’ve made so far this year! Gonna see where the next couple months get me to and I can’t wait!! We’re locked in boys.
Todays workout:
Day 6 pull
Nautilus sa lat pull down 4x10-15@85,85,85,80 12/12/10/10
What’s up my dudes getting started on a new week today and new gains to be made! Check ins tomorrow so we’ll see what happens but I’m happy with the progress I’ve made so far on this mini cut and if we keep it going so be it I’m ready either way! Body’s feeling pretty good these days and today’s leg day went great again so safe to say I think I’ve cleared up whatever connective tissue issues I was having. Going to ride this momentum going forward!
What’s good crew feeling like a monster on this check in day today let’s get into it. Today’s check ins came with a few changes. One is my cardio was bumped up again from 6x25 minutes to 6x30 minutes, not a huge jump but 5 minutes can make a huge difference in the long haul. Also going to be implementing some clenbuterol to further increase cardio potential and leverage all I can from it. Still going to hold off on Reta for awhile longer until I’m in the trenches of a cut and food noise goes crazy. Another change coming today is pulling back food a tiny bit mainly just fats which is removing pb from my preworkout meal, so that should be easy to manage moving forward even though I do love my fit butters lol. So nothing crazy but coach is happy with the direction I’m going in and that’s what matters, gonna keep the momentum going and by the Fourth of July I should be looking solid enough for a beach session . Todays pull session went really well, I was a couple reps shy on exercises tonight but I feel like it was a trade off bc I was really slow and deliberate with my movements today and the mid session pump went crazy!
What’s good gym freaks another day another killer workout. Gotta get dialed in and get these abs peeking out a bit! Food noise has been down lately which is nice and has let me be locked into my meal plan without too much issue. The gear increase from last week I can definitely feel and tell that I’m looking fuller and more vascular so the Masteron is doing its job great! Mentally I’ve been locked in and feeling great about my current physique and training I’ve been getting in. Truly feels like everything is falling into place and I’m excited for what the future holds. Won’t stop until I make the hulk jealous .
Todays workout:
Day 3 pull
Nautilus sa lat pull 2x8-12@85 11/10/10
Chest supported T bar row 3x8-12@115 12/11/10
Hammer strength sa high row (lat bias) 3x10-15@135 12/12/11
What’s happening my guys another day another grind, we stay locked in. Today tested my resolve as my coworker bought pizza for everyone and damn did I want some! But I stayed the course and ate my chicken and rice like a good boy lmao it’s always a bit funny/weird bc the normies have a hard time wrapping their head around that keeping to a strict diet means no cheating not even a little. I even turned down some popcorn later as well but I feel good about it, sticking to the plan is what’s important and will hopefully lead me to winning my first show later down the road! Yesterday’s rest day was clutch and I got to the gym today ready to put myself through hell again and loved every second of it. Todays push/leg workout is always a fun one to hit and although it’s basically 3 lower and 3 upper exercises it it’s still a brutal one when you milk out every rep possible with slow controlled reps. And the full body pump is godlike! Strength was up today despite the slightly lowered calories and I was able to pr on a couple exercises tonight!
Let’s go boys the weeks coming to a close and progress has been made, the small victories day by day and week to week add up! Going to keep this momentum going and build a god like physique this year. Tomorrow’s a rest day and I’m looking forward to some relaxation after a long week and get prepared for the next one. Today’s workout went really well I felt pretty strong today and challenged myself on multiple exercises to push up weight or squeeze out that extra rep. Feeling pretty happy with the workout I’ll grow my wings in no time! Probably helped I set no alarms this morning and got a nice 10 hours of sleep.
Today’s workout:
Day 6 pull
Nautilus sa lat pull down 4x10-15@80,80,85,85 13/14/10/10
What’s going on fellas new week same ole grind! Feeling refreshed after a rest day yesterday woke up a bit stiff this morning but worked that out. Todays leg day was epic done in under an hour and still pushed it hard af setting a couple PRs tonight. Legs and knees feeling great so no excuses holding me back anymore! As always I’ve got check in day coming up tomorrow so we’ll see where I stand with coach and what the plan is. Holding a lot of water weight this morning so hopefully that clears up like usual after tonight’s ai dose, don’t want to be all watery and bloated for check in pics.
What’s cracking gym fam today was check ins and an always appreciated push day let’s get into it. Coach is trying to help me figure out weight problems over the weekends and gonna see if cardio is leaving me inflamed and causing issues bc my steps on several days throughout the week hit over 15k so no cardio through Friday and gonna see what happens. I have a better understanding of the plan now as well even though it can always change depending how my body reacts but I’m in a cut phase targeted to lose about 10lbs and see what my conditioning looks like and assess from there. So in an effort to maximize my time I’m thinking about starting up some Reta so I can get this done asap and get back into a push phase again and grow into a unit! Waiting to hear back on what protocol he wants me to follow so I’ll keep you guys updated. Todays workout was great got a great pump in and strength was average but stamina was not still got a quality workout in and I’m very satisfied with it!
What’s going on my people my bad I ghosted last two days just got busy and forgot to log. But as I said in my previous post I have started up Reta again at 2 mg which is going decent it’s got its pros and cons. Pros are my hunger is gone no cravings for any bs either. Cons are it’s messing with my gut a bit and causing some constipation and gas issues. Going to be starting a magnesium supplement to help with that and some digestive enzymes as well with meals. Other than that it’s been business as usual just grinding away. Hit a new low weight of 191 so things are heading in the right direction and with Reta backing me up it should be a breeze. Today’s workout went pretty well although strength just wasn’t there today but that’s how it be sometimes still grinded out quality reps. Been trying to target 125 hr on cardio but damn does my body not like to get that high I have to basically go hard ah to get to that number even with clen. Which I can’t remember if I updated you all on that but I’m also taking clen now too at 20mcg daily.
What’s going on fellas today’s a great day it’s the weekend weather is nice and I’m being productive so all in all solid day. Wasn’t super motivated to hit the gym today though and was kinda dreading it/wanted to get some other things done instead but as always gotta stick to the plan. Once I got to the gym and got warmed up things came naturally as they usually do and I had a great pull session today. Strength was down a bit today which is never fun but I still enjoyed the workout regardless. In reality it may continue to go down or stay a bit lower than what I’ve been used too bc I’m on this cut phase and in general lower be and lower calories usually equals out to lower strength and stamina and that’s ok. Weighed in at 190.4 this morning so another new low, I’ll be down to 185 in no time .
What’s up my dudes back in the gym tonight after a good rest day yesterday ready to grow me some mf quads! Mini cut is going great although weights up this morning as it usually is on Monday mornings but it’s lower than the high last week so we’re making progress. Tomorrow morning I’ll have a better gauge at what my current weight is after tonight’s ai dose. Hopefully 189/190 that’d be sick! For now just keep on grinding away day by day until I reach my goal, and then I set a new one! Never become complacent you can always get better. Tonight’s leg day went pretty good no knee pain and strength was up a tiny bit over last week and I even hit a couple PRs so I’m happy with it. Tomorrow is the all important check in day we’ll see what happens when I get there.
AYO it’s push day fellas that chest pump hits like no other! Havent heard back from coach yet so I’ll make another update later or wait until tomorrow. Had the day off today so I got to goto the gym on my own time which is always nice. Felt really good today and was able to push it hard. Strength was about average today nothing special but not weak either.
Yo what’s up everyone I’m back my bad I forgot to update everybody that I was heading to the lake cottage and got some good R&R and have been really busy ever since getting back. Stayed on point with diet and training though as always no days off there. So last update was last weeks check ins and now we’re on this weeks so I’ll catch everyone up. Still in a diet phase and absolutely crushing it hit a new low today of 186.3 and looking a lot tighter especially the midsection/back. Coach is pretty happy and so am I, going to continue this mini cut for at least the next week maybe two depending on where my physique is sitting. Hoping to be sub 184 next week we’ll see! To help speed things along I had some diet cuts that I’ll detail below but new macros are currently: 2318 calories, 212g protein, 269g carbs, 43g fats. So we’re definitely lower than beforehand but with Reta backing me up it’s a walk In the park. So far only mild side effects with the Reta nothing too annoying. Gear wise everything is the same. Todays push workout was great had a nice pump and things came easy today despite my lack of sleep the past two nights. Strength was down a bit but that’s expected when calories are lower.
What’s up boys had a nice pull session tonight to round things off before tomorrow’s rest day which I’m really looking forward to gaining some time back and getting to bed nice and early and recover from this weeks work/workout sessions. I forgot to update things yesterday to me gear protocol that we upped the Clen to 40mcg to really leverage things and melt some fat off anyway we can. Which I noticed an immediate jump in my hr especially during cardio and getting into zone 2 is really easy now. Everything else going really smooth no issues just grinding!
Today’s workout:
Day 3 pull
Nautilus sa lat pull 2x8-12@90 12/11
Chest supported T bar row 3x8-12@115 12/10/8
Hammer strength sa high row (lat bias) 3x10-15@135 11/10/10
What’s going on meat heads coming back today after a much needed rest day yesterday. Today was a good session but my heart wasn’t in it, easily distracted and took longer than I should have to finish my workout but I was still here and still grinding some reps out and that’s what’s important. Keeping your head down and sticking to the plan even when you don’t want to is necessary sometimes and imo is what separates someone from the average gym goer. Looking forward to some good sleep this weekend and get caught up from the weird work week that I had. Weights staying down though and I’m sticking to my diet down to the gram, faster this mini cut is over the sooner I can get back to doing what matters rn and that’s growing.
What up playas back at it after yesterday’s rest day feeling ready to grow some mf quads! Today’s leg day was okay but strength was down so I had to work with what I could to get the job done. Emphasized nice controlled reps and tried to keep constant tension on the muscles throughout the workout so it was still plenty worthwhile today. Remember it’s not how much you lift it’s how you lift it! Had some minor knee tightness today so I took extra care to stretch and warm up which helped it go away. Other than that things are going great and USP is treating me well. I’ll update everyone after check ins tomorrow and see what the plan is moving forward.
What’s cracking gym bros today’s the all important check on day for me and it’s a push day so all in all a great day to look forward too. Well start it off with check ins. Hit a new low weight on this mini cut of 182.7 so I’m down around 10 lbs in two weeks! Super solid and happy with that and so is my coach. He’d like to see me just a hair at or below 180 so by next week I’ll easily crush that at the rate I’m going, feeling like a well oiled machine these days! Gonna keep things the same diet wise moving forward and was even told I could ease up on steps this weekend a bit which is nice considering the holiday. Only thing is week after week over the weekend my weight jumps up 7+lbs by Monday morning. Pretty sure this has to deal with my ai dosing schedule M/W/F so over the weekend is the longest I go without it. To combat this we’re going to try 1mg on Fridays and keep Mondays and Wednesdays at .5mg. Gonna give that a try and see what happens. For example yesterday morning I was 191.9 and today after last nights dose I’m at 182.7 crazy. Hopefully the new protocol will keep me from jumping up too much, a couple pounds is one thing but damn near 10 is wild.
What’s going on fellas I hope everyone is able to enjoy the nice holiday weekend and spend some time with loved ones. I’m up north at our cottage this weekend with the family so apologies in advance for not being super responsive to the log this weekend. Today and yesterday were super chill days just a nice workout in the mornings and chilling enjoying the weather/beach the rest of the time. Yesterday’s pull day was nice could have been better but my heart wasn’t in it I wanted to just be relaxing back home but I aucked it up and got it done. Today I pushed the intensity of the workout and since it’s a leg/push day I superset leg work with push work to maximize my time but still be fresh for the next set in the same muscle group. Was a solid workout and I worked up a good sweat. But man going to a new gym will humble you at the weirdest times when it comes to what load you’re pushing on different machines and pulley systems, my normal weights had to be adjusted a bit but still a great workout.
What’s good crew another week down another to go it’s groundhog day but you get better at it each week. Got check ins tomorrow so we’ll see what progress I’ve made over the weekend. I will say I hit some fruit and cheese hard one day while we were doing a day long river trip and I got hungry and had no food with me bc I thought it would be be a 3 hour trip not 6. That being said though I was kayaking the whole time and for a third of the trip I was pulling a 170lb person in a tube so I feel like I made even that day but if I didn’t I’ll learn from it. Hard to tell what I’m at bc of this water weight thing that still happened despite taking 1mg Friday instead of .5 of ai, this morning I was 192.3 but I’ve had 10lb swings with my water weight Monday night into Tuesday morning so hopefully I’m 182 or below is the goal. I do feel guilty though bc after that 6 hour rowing session in the sun I didn’t have it in me to goto the gym which I never like to skip but it was needed. Today back at home and in the rhythm of things got a decent leg session in despite absolutely not wanting to do it and my head thinking about the things I wanted to do over the weekend but couldn’t. Weights were lower today as well but I still got a pump in and any workout is better than nothing!
Yo what’s good steroid fiends got another check in to go over and another successful push day let’s get into it. Check ins were short and sweet today weight was damn near identical to last weeks weigh in which is somewhat frustrating but coach says I look leaner anyways so there’s that. Hopefully if I lock tf in this week I can drop the last 5lbs and get to that 180 bench mark we’re shooting for. Haven’t thought about it much but I’m down 20lbs in like 5 weeks so doing pretty solid there gotta keep that in mind and celebrate the progress I’ve made and not just hyper fixating on the end goal. Today’s workout was much better than yesterday and my heart was in it. I’m also pretty self conscious about my body so I’m always covered up in pump covers or hoodies but today I said fuck it sums out guns out and damn it felt good and I look good too especially after the 20lb drop. That USP gear taking care of me. I’m feeling the loss of those 20 lbs when it comes to strength though, I’m not quite as strong and I burn out quicker but hell I’ll take a six pack over lifting heavyweights any day. If I wanted to do that I would have kept powerlifting. Can’t lie though I am a bit curious what PRs I could get now that I’m on gear bc my natural lifts were above average. Maybe one day when I get bored of bodybuilding If that ever happens.
What’s going on guys gonna keep things short and sweet. Today was a weird day and I was in a weird headspace and struggled through the workout but got it done regardless, as much as I wanted to call it quits I know that’s a slippery slope and opens the door that it’s an option in the future and I’m an all or nothing guy so I stuck it out and I can enjoy my scheduled rest day tomorrow. I’ve noticed some side effects from the Reta that make me more edgy and quick tempered which is a weird and uncommon side effects so of course I’d get it. On the up side it’s something I’m aware of so I can check myself.
Todays workout:
Day 3 pull
Nautilus sa lat pull 2x8-12@90 12/10
Chest supported T bar row 3x8-12@115 12/10/8
Hammer strength sa high row (lat bias) 3x10-15@135 10/10/10
What’s going on everyone got a juicy leg day today let’s get into it. Todays leg day was much better than last weeks leg day, felt much more motivated and hit it hard. Got a pretty solid pump in and felt accomplished. Over the weekend I stayed pretty locked in as well, I had to refuse pizza twice! Not all that hard to do rn considering the Reta is doing what it does and I could skip most meals if I wanted too. Which is nice on that side of things not being hungry or craving junk food but at the same time comes forced eating when I’m not really hungry at all. Good thing when I’m home I’ve got some weed I can fall back on which ups my appetite just enough to enjoy food but still suppressed enough not to want to overeat and shit. Tomorrow though has the potential to be my last day of the cut if I weigh in around that 180 benchmark we’re aiming for. Feeling pretty confident I should be about there. This morning I was 188.2 and historically Monday mornings I’m always at my heaviest dues to water weight from estrogen and I can have 8-10lb swings into Tuesday mornings which would put me about where I need to be. We’ll see come tomorrow!!
What’s good crew today was the all important check in day let’s break things down. This morning hit a new low of 181.7lbs so we’re super close to the 180 mark and I feel like my midsection is really thinning out so this is hopefully the last week of cutting. Gonna shake things up a bit to fight the training fatigue I’m fighting and tomorrow I’ll have slightly higher carbs about 500 calories worth spread throughout my meals to get energy back up and I’m skipping cardio tomorrow and thursday as well. No cardio will be a nice break from things and free up some extra time in my day which is always welcomed. Other than that gonna keep doing what’s working and knock these last two pounds off and get back to growing like a weed!! Today’s push workout went great but as usual I am noticing strength lose from being 20lbs leaner but that comes with the territory. Feeling great and looking great cycle can’t get much better than this. I’m much happier on the leaner side of things especially bc it’s summer and my body dysmorphia be hitting and I still think I’m the chubby bastard I was a year ago. The grind won’t stop here though now it’s time to hit 200 lean baby!!
What’s happening boys I’m back in action today after a much needed rest day and a fatigue break day to help reset. Felt great today and was well rested for the workout even though mentally I wasn’t as dialed in. However I know me and I just have to get things rolling and then it comes naturally. Just got a longgg to-do list and not enough time to do it so sometimes it’s hard to block all that out and focus on training. Today was my hybrid workout day of push/legs and it’s always a fun one to get into. Took my time today during my sets and really made sure to work the target muscle group/groups with nice slow eccentric movements with a 3-5 second duration and a pause before exploding back out. Nothing fancy just what works. Weight was up a bit sitting at 183.7 this morning so my target weight is within reach over the weekend. It’s go time boys! I want to finish this cut and get back to growing asap. Definitely gonna be way more dialed in this time around and not pack on too much excess fat and keep this six pack if I can.
AYO what’s going on fellas weekend warrior workout is done and feeling accomplished. Man im not sure what’s going on lately but mentally im just checked out of training and it feels like a constant battle to keep at it and not cut corners. Today was another struggle but I just broke things down into smaller segments and checked one off after another and before I knew it I was done. Gotta do whatever it takes to get it in. Hopefully after another rest day tomorrow I’ll feel ready for the week and come in refreshed Monday for a killer leg day. Other than my mental setbacks everything is going really good diets locked in and I’m hitting my goals. Today weighed in at 180.5! So if I stay locked in the next two days by check in day Tuesday I’ll be good to go and hopefully start bumping food back up slowly and get to growing again!
What’s up my dudes start of another week time to set goals and crush them! Kept my weight relatively low over the weekend with the biggest jump of course being today as always but before today was holding in the low 180’s if not 180 so after tonight’s ai dose I should bounce back down and finally hit the target weight coach and I have been aiming for. Check in is tomorrow and it can’t come soon enough just want to put this cut behind me and get back to the important work—growing. Todays workout ended up being pretty solid whereas I thought it was gonna be a rough one bc just getting to the gym was rage inducing in all this fucking construction, just used it as fuel for the workout. Nothing like throwing around some weights to let out some frustrations. Really focused on slow quality controlled reps which left me struggling by the end of each exercise but if it was easy to do it everyone would be jacked. Made the mistake last night of taking my injections too late in the day so it screwed with my sleep which was highly unfortunate but live and learn that’s what I get for procrastinating. Hopefully I’ll catch up some tonight.
Yo what’s going on everyone today is check in day let’s break it down. So after a month of cutting I’ve finally broke the 180 mark! Weighed in at 179.7 this morning and damn does it feel good to see the hard work paying off. Coach was happy today and pointed out Ive put on some size since we started and is excited to see what else I can do. Moved the goalpost a bit further now until we can call it a day in the cut, coach wants me somewhere around 175-178 before we can truly end things. Honestly I’m slightly disappointed bc I thought today would be it but at the same time I’m locked tf in and can keep going, is it weird that I kinda like the cut phase? Lmk. Anyways the Reta is doing what Reta does so that’s probably what gives me my mental edge in the cut with food noise down however I’m getting the reverse side of things as well with some constipation and gas starting to build up. To combat that I’m going to give the supplement mag0-7 and see what that does for me. It’s nothing bad yet but it can snowball fast and before I know it I’ll be the bloated smelly gas monster I was my last run on Reta. Other than that the cycle is going great no adjustments just keeping things the same and pushing forward. Today was push day and that’s always a fun one especially the pump walking around like a Greek god. Strength was decent today and so was my willingness to train which makes things easier.
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