More Gains 4 Less (K4L Reta and GH Log)

[elit3keraed]

Pull yesterday:

Lat pulldown: 175x8, 187x10
Yates Row: 205x8, 225x8
Iso Lateral Pulldown: 96x10, 101x10
Leverage Row: 51x8x 61x8
Chest Pulls: 66x20, 71x12, 77x12
Bent Over Rear Delt Fly: 22.5x20, 25x20, 30x20
Preacher Curl Machine: 70x10, 75x8
DHammer Curl: 2x35x8, 40x10
Incline Curl: 25x8, 27.5x8, 27.5x8 > 15x8

 

[elit3keraed]

Pull yesterday:

Lat pulldown: 175x8, 187x10
Yates Row: 205x8, 225x8
Iso Lateral Pulldown: 96x10, 101x10
Leverage Row: 51x8x 61x8
Chest Pulls: 66x20, 71x12, 77x12
Bent Over Rear Delt Fly: 22.5x20, 25x20, 30x20
Preacher Curl Machine: 70x10, 75x8
DHammer Curl: 2x35x8, 40x10
Incline Curl: 25x8, 27.5x8, 27.5x8 > 15x8

 

[elit3keraed]

Did about 2 hours of LISS yesterday morning. Actually woke up at 2am, pinned 2ius of GH and then got up at 6 to walk. Felt solid the entire time, was reading a book on the treadmill and realized I had been at it for 2 hours cuz I finished my book . Energy levels were solid.

4mg of this Reta has actually finally kicked in and killed my appetite. I can straight up just not eat all day if I wanted. I think the GH is helping to keep my blood sugar in check too as I originally couldn’t go too long without carbs without going hypo.


Anyways today was a push day. Pumps are good even with less pre and post workout carbs. Down to about 37 pre and 22 post workout.

Push: “>” is to indicate a dropset.

Decline Leverage Press: 204x15, 224x12 > 174x8
Incline DB Press: 70x8, 70x10
Cable Fly: 3x17.5x12
Superset Pec Minor Dips: 3xBWx12
DB Front Raise: 3x17.5x20
DB Lateral: 27.5x12, 35x12, 40x12 > 30x12 > 20x12
Reverse Grip Tricep Pushdown: 38x12, 44x15x 49x20
Single Arm Cable Overhead Extension: 16x12, 22x8, 22x12 > 11x12

Had a pretty solid pump. I’m finding that pyramiding the weight instead of straight sets is giving me a better pump. Drop sets on some exercises when I feel like I can squeeze a little more out of the muscles. Still working on getting that connection to my front delts. Maybe I just need to say fuck it and go heavier to get that feel.


Once I start to plateau on weight progression I’ll add in another set on the compound lifts. But for now I feel like my energy is pretty good throughout my workouts and I don’t feel as run down as I used to despite a significant calorie deficit. Adding some vegetable glycerin to my preworkout tomorrow. Amazon had same day delivery on NOW brand but of course they’re really pushing the “between 5 and 10pm” to the absolute last minute

 

[Jbswole40]

Nice logging

 

[elit3keraed]

Nice logging

Appreciate it. Won’t pretend like I don’t miss days but it’s usually just be grinding from the moment I wake up to the moment I put my head down to sleep. Drives the gf nuts that I am just constantly moving but I’ve noticed a boost in desire to be moving/working towards a goal rather than sitting around relaxing.

 

[elit3keraed]

Was running on fumes yesterday. Realized I was at 1500 calories at 7pm and had a chipotle bowl to make up the difference (about 500 extra calories). Pull day. Car repairs. OT at work, then knocked the fuck out the moment my food was done.

Pull:

Lat Pulldown (MAG grip): 170x10, 187x8
Yates Row: 205x12, 215x8
Leverage One Arm Pulldown: 96x12, 101x12
DB Row: 90x12, 105x12
Bent Over Rear Delt Fly: 22.5x20, 25x20, 27.5x20
Preacher Curl Machine: 70x8, 80x8
DB Hammer Curl: 35x12, 45x12
Incline Curl: 25x8, 27.5x8, 30x12



Feeling somewhat lethargic today. I don’t even remember going to sleep I just laid down to read and next thing I know it’s 2am and I needed to piss. Going to try to get some LISS in today before work. Going to cut my calories down today since I have no weights. According to my last test my BMR was 1700 so maybe I’ll just keep it around there? Maybe I’ll start breaking my GH shots up on rest/cardio only days as well just to “maximize” fat loss on those days.

 

[elit3keraed]

Not much to update today. Just did 45 minutes on the bike today. Felt weirdly strong the entire time. Usually my quads are on fire but I managed to stick to a consistent 19mph pace for 45 minutes at 50% resistance.

Was sleepy as fuck all day but I’m going to say that’s the lack of carbs more so than the GH. Usually have tons of energy on Reta when my carbs are in the 200-250 range.

Got a DEXA July 3rd. Going to really push the envelope on this cut for the next 2 weeks and see what I can get down to. It’s tough not seeing any fat loss but then realizing you’ve actually lost fat. Fucks with my head to see my midsection looking the same then suddenly the notice that my love hands have shrank. Or that I’m getting more noticeable separation in my pieces or delts.. hopefully between the Reta and GH and hard diet I’ll be able to put down at least 5lbs of bodyfat in the next 15 days.

 

[elit3keraed]

Push day today.

Girlfriend killed most of the chicken today while I was at the gym so I had enough chicken for a post workout meal and that was it. Of course I didn’t find out till after I got home.

Managed to scarf down a chipotle bowl (black beans and steak) but got fucking obliterated on calls. Standard affair. Indian people that want to nickel and dime you on shit that’s 100% free and complain that I don’t carry speciality “straight from the manufacturer” parts and that I can’t pay $200 to overnight them when they already aren’t paying for parts OR labor.

Then fat corporate shills that are passive aggressive as fuck because they can’t understand that I’m not omnipotent and know ahead of time that things will fail. Got chained into a company district wide email with shit like “are your staff even trained for this” and “do you not double check your work”.

I had to politely explain that he sits behind a computer reading an email that just says “we have a downed machine” instead of “we have a different machine that has gone down” and that every repair I’ve done has been 100% spot on and held up…it’s not my fault you have 30 year old lines and equipment that is hanging on by a thread and constantly needing to have different parts replaced. I didnt fail to fix the issue because the compressor died the day after I replaced a bad condenser fan. And it wasn’t the replacement gasket on machine 2 that I replaced 3 days ago that caused machine 1s compressor fan to go bad yesterday.

Anyways sorry for the rant. I’m grouchy from fat assholes who try to turn their noses up at blue collar workers cuz they can’t grasp having to fix something.


Push day:

Leverage Decline Press: 224x12, 244x10x 254x6
Incline DB Press: 65x8, 70x8, 75x9
Cross Body DB Chest Raise: 30x10, 32.5x10
Cable Fly: 25x12, 30x12
Cable Front Raise: 7.5x15, 12.5x12, 14x12
Cable Lateral Raise : 2x12.5x12, 14x12
Cable One Arm Reverse Grip Pushdown: 17.5x12, 2x12.5x12
Single Arm Cable Overhead Extension: 12.5x12, 17.5x12, 22x12

 

[elit3keraed]

So I’m not gonna bother catching this log up for the last two days lol.

Pull day went pretty well, got a decent pump set some PR’s. Calories are on point for the day.

Legs yesterday and it was pretty disappointing. I spent a lot of my workout, trying to fiddle around and find some sort of quad dominant movement that didn’t aggravate my TFL. Haven’t been able to do any variation of squatting for the last couple weeks. Leg extensions are OK but I have to go fairly light and I have to really control my form and go slow through the whole movement or else my TFL kicks in and starts hurting. I did try some barbell back squats with my feet on a plate and that seemed to help a little bit. I think my biggest problem is that I have nerve damage from having my hamstring tear repaired two years ago. So the bottom left side of my left glute is numb. Probably interferes with getting the stability from my glutes during squatting movements, forcing my TFL to take over.

Figured I’d munch on a couple Cheez-Its cause my girl was eating some. Unfortunately, I wasn’t paying attention and wound up killing half the box with her. That’s what I get for being distracted while snacking. I remember thinking that they didn’t taste very good either so definitely fucked up on that. Good news is that I didn’t wake up loaded and shitty looking lol.


Cardio only today. Did an hour on the treadmill this morning. I will do 30 to 45 minutes tonight.

Cracked open my other 60 mg bottle of Reta this morning and pinned another 4 mg. Just as a little experiment I’m going to split my GH dose for the next two weeks to see if I notice any significant increase in fat loss. I’m going to do a DEXA scan on the third to see where I’m at. I’m definitely still getting leaner but at this point, I’m losing body fat in places that make it hard to tell. I’ve lost body fat. Like my lower back and my glutes. So it’ll be nice to have something to compare my last DEXA scan too.

 

[elit3keraed]

1st day of GH split dosing down. Was 174.5 this morning. 2ius at 7 am, 2ius at 4pm and 2ius just a few minutes ago.

Had some time to kill at work so hit up the clearance rack at vitamin shop today. Feeling a little nausea right now. Also been dealing with some weird pain in my left ear. Specifically that little nub part (Tragus?). Feels like a sunburn/pins and needle sensation. Doesn’t look red or inflammed. Feels similar to an issue I had on my right hip when I first got to 1mg of Reta. Annoying as fuck.

Macros on point. Just want to get to the point I can see abs when flexed. As of now they’re pretty visible relaxed but disappear when flexing them.

 

[elit3keraed]

Monday

Push:

Decline Leverage Press: 214x15, 224x10 > 164x8
Incline DB Press: 2x60x8
Standing Cable Fly: 20x12, 25x12, 25x15
DB Front Raise: 15x20, 17.5x15x 20x20> 15x12>10x12,>5x20
DB Lateral: 15x20, 20x20, 25x12>20x12>15x12>10x12
Cable Reverse Grip Extensions: 44x15, 49x12, 55x12
Cable Overhead Extension: 16x12, 22x8, 22x10>16x12


Macros were where they needed to be

 

[elit3keraed]

Today:

Went a little overboard on calories. I know I’ve been keeping them super lower the last week and a half. Scale has dropped several pounds but with work and training and me getting used to the dosage of Reta, I’m just finding the hunger to be creeping back in.

Let myself splurge a bit on some cheez its. Not sure why as they don’t even taste all that great but I figure I’ll wind up burning it all off tomorrow


I feel like splitting my GH dosage is doing something but might just be a placebo effect. But it seems like my abs are showing more when at rest (they disappear when I flex unfortunately).

Pull Day:

Pull Down (MAG Grip): 165x10, 187x8>143x8
Yates Row: 205x12, 215x8
Machine Iso Pulldown: 106x8, 116x8
Leverage Iso Row: 58x8, 2x73x8
Chest Pulls: 71x12, 77x12, 82x12
Rear Delt Bent Over Fly: 25x20, 30x25, 30x30
Hammer Preacher Curl: 50x12, 60x12, 60x12>40x8
BB Curl: 40x12, 40x15, 40x20
Incline DB Curl: 25x8, 20x8

 

[elit3keraed]

Did a refeed yesterday. Nothing insane but dudes about 75g of carbs. Felt great this morning. Had a solid back session. Switched things up. Did a GH shot at 2am. Was in the gym at 6 for a 30 minute walk then a back session. Intra shake (instead of pounding it before).

50g carbs consisting of half a serving of karbolyn, 15g pea starch and 10g Cyclic dextrin.
16g EAA

Felt strong and got a really good pump during my workout.

Splitting my GH into 3 shots of 2iu has definitely changed some shit visually. Seems like everyday I look leaner and leaner.

Pull day:

Pulldown (MAG grip): 121x10, 143x10, 165x10
Yates Row: 185x8, 205x8x 235x5
Iso Lat Pulldown: 2x96x8
Leverage Row: 2x58x8, 83x10
Chest Pulls:71x12, 77x12x 82x12
Bent Over Rear Delt Fly: 2x25x12, 25x20
Hammer Curl Machine: 50x12, 60x12, 70x12
Barbell Curl: 2x50x12, 50x15
Incline Curl: 20x8, 20x10

Really just focused on getting good contractions and controlling the rep speed for most of the workout.

Calories fell short today. Ready for a shot of GH and some sleep. Gotta weigh in at my doc’s tomorrow.

 

[elit3keraed]

Today was a funky day.

Weighed in at my doctors office. So was out of my schedule since I had to wait till after to train (been training at 6am). Was starving in the morning. Definitely fucked up being so low in calories last night.

Gym session was good from a “I definitely worked the muscle and had a good pump” perspective. But was absolutely fatigued when it came to strength and endurance. Had to cut some sets and wasn’t pushing what I did Monday.

Was feeling pretty shitty mid afternoon, realized I was super dehydrated. Normally I’m about a gallon in by 2pm but I was not even at half that. Also went well above my calories. Decided to do a refeed. Wound up hitting just shy of 300g of carbs. Roughly 200 more than usual. That basically just wiped me out for the rest of the day and I wound up napping on and off for a few hours. Still tired as fuck.

Legs tomorrow. Another shot of Reta too. I realized I have too much loose skin to see my abs when they’re flexed right now. I can see them easily when I’m relaxed and even laying down, but when I stand it’s just wrinkled when I flex. So I definitely hit my goal I guess. Just not as I expected.

I’ll finish my cut this week. DEXA on Friday then shift to a lean bulk while probably tapering back on the reta. Gonna talk to my doctor about my test levels. They’re the top end of range and my free T is a few points about top (like 28 with top end being 25). See if he will care if my test happens to be in the 1500 range next blood work (August). If so I’ll probably double my test to 375ish a week and see what happens between that, 6 units of GH and the improved carb partitioning with the Reta.


I’m fucking melting though. Like hardcore warm ever since my last meal (about 100g of carbs and 50g protein)


Push Day;

Decline Leverage Press: 194x10, 204x10, 214x10
Low Incline DB Press: 65x8, 65x7
Cable Fly: 2x15x12, 15x15
Cable Front Raise (Rope Attachment): 12.5x12, 17.5x12, 22.5x12
Cable Lateral (from waist): 3x12.5x12
Tricep Pushdown (reverse grip): 325.x12, 37.5x12, 42.5x12
Single Arm Cable Overhead Extension: 7.5x12, 12.5x12, 17.5x12,

 

[elit3keraed]

Didn’t update Saturday. Was my youngest stepdaughters 5th bday so while I did train I just sorta winged it the rest of the day. Hit my macros but didn’t count the red velvet cupcake I had (it was one of those big gourmet kinds). So definitely went over on carbs forsure .

Legs went well. Still can’t squat because of the TFL pain but found I could leg press as long as I focus on squeezing my glutes during the entire movement. Also can do some leg extensions as long as I pull myself down into the seat and push my hips back into the backrest.

Legs:

Seated Leg Curls: 130x12, 140x10, 140x8 then 4 partials
Single Lege Extensions: 40x12, 3x50x12
Leg Press: 230x12, 230x15x 2x230x20
Lying Leg Curl: 90x8, 100x8, 100x12
DB Bulgarian Split Squat: 15x8, 2x20x12
Hip Adductioms: 80x12x 80x15, 80x20

Won’t even bother posting macros since they’re not accurate

 

[elit3keraed]

2 hours of cardio today. Pinned 2 IUs of GH at 2am, was in the gym at 6 and did 2 hours of 12 incline treadmill at 3mph.

Took a quick piss break at the hour mark and felt a tearing sensation in my left arch. Foot felt weird for a bit and I was worried my plantar fasciitis was going to flare up again.

Oddly enough I realized my foot actually felt better. Took my shoes off and noticed my left food actual had an arch again. I wound up fucking around with barefoot running in high school and over did it and for nearly 2 decades I’ve had issues with a collapsed arch. So I’m assuming the tearing sensation could be some scar tissue breaking down finally? Either way I was able to do my second hour without and issues.


Macros today were on point. Pinned 5mg of reta last night. Had some weird food stuff today (I was straight up obsessing over making some fried PB&J chicken wings…like pb powder mixed with flour, using it as breading on some wings then frying them and topping with strawberry sauce ). No idea where it fucking came from but I blame it on my gf. I wasn’t actually interested in eating it, I just really wanted to experiment and make them. My protein shakes, quest bar and chipotle bowl were plenty.


One frustrating thing is I developed some tooth sensitivity over a week ago. Went to the dentist and he filed down a filling that I had done beginning of June because he suspected my bite was off from the filling sitting too high.

Now it’s even more sensitive but I gotta give it a week or two before I go back to see if the nerve calms down. As such I haven’t had my daily yogurt with blueberries and cinnamon cereal (super crunchy high fiber stuff). Just been eating plain Greek yogurt with blueberries which is just not great lol.

 

[elit3keraed]

Monday:

Pull day:

Lat Pulldown: 143x10, 2x165x10
Cable Row: 143x10, 148x8, 153x8
Single Arm Lat Pulldown on Incline Bench: 50x8, 50x10
Leverage Row: 68x12, 78x12
Chest Pulls: 71x12, 77x12, 82x12
DB Reverse Fly: 3x20x20
Machine Hammer Curl: 60x12, 70x9, 70x8
DB Curl: 4x22.5x12


Macros were on point.

 

[elit3keraed]

Catching up for Tuesday:

Push Day:
Low Incline DB press: 70x10, 75x8, 80x8
Leverage Decline Press: 194x12, 204x6, 214x8
Standing Cable Fly: 12.5x12, 14x12, 15.5x15
Superset with Pec Minor Dips: 3x12 (BW only)
DB Front Raise: 15x 12, 17.5x20, 20x20
Seated Lateral: 17.5x12, 22.5x20, 27.5x12
Reverse Tricep Pushdown: 33x15, 38x12, 44x12
Single Arm Cable Overhead Extension: 16x12, 22x8x 27x8

Macros were tight for the day woke up this morning at like 2 am wide awake and hungry as fuck

 

[elit3keraed]

Today is an off day. Found out beginning of June I was going to potentially be a dad. Been disassociating all June cuz last time we showed up to the first ultrasound right before my birthday only to learn there was no heartbeat and that she lost the baby but hadn’t passed it yet.

Today we went to the first ultrasound and I was legitimately a mess I was so stressed.

But brothers let me tell you I saw that little fuckers heart beat flicker the moment she showed me the screen and I lost it. There was no noise, just a black and white video and I just knew that they’re going to be better than anything I can ever become. Which means I need to push myself harder to be the father they deserve.


A few progress pics a took these last week at the 11 month mark of my cut. Found my original bodyweight which was 248. I was 170.7 this morning. 78 pounds down in 11 months…

Before:

Yet

After:

 

[swollNnator]

How that Reta make you feel? Whats your current dose?

 

[elit3keraed]

How that Reta make you feel? Whats your current dose?

5mg this week, up from 4. I found E6D instead of E7D works better for hunger personally.

GH seems to have completely shot the physical appetite suppression BUT the mental clarity is crazy high. Even when my stomach is growling I can ignore it or if I do choose to eat I can make good choices rather than shitty decisions.

Keeping carbs essentially just around workouts (pre and intra with only a few post) and relatively low carb the rest of the day (about 40-50 between the rest of my meals).

I plan on picking up a 60mg kit sometime soon just to have it stockpiled

 

[elit3keraed]

Okay so I’m just going to skip yesterday’s update lol. I did hit back and got just under 1600 calories for the day:


Got a DEXA this morning before working. Reading at 9%, down from 22% in September. Definitely thinking probably closer to 11% BUT I definitely lost a lot of fat. I did stay at maintenance from basically end of September (when I first tried to come off TRT) till mid January.

I’m happy with the progress I’ve made overall…248lbs to 170lbs this morning. Massive shift in body fat and honestly the leanest I’ve ever been and all but the last 15 or so lbs have been from nothing more than TRT levels of test.


Now it’s time to go find my maintenance then bulk slowly.

Did go high on carbs today. Didn’t go insane cuz I have some issues with my tooth dentist has been trying to fix (had to drill out a new filling and redo it) so I have to chew slow. Absolutely sucks but whatever.

Push day:

Leverage Decline Press: 194x12, 204x11, 214x
Incline DB Press: 60x8, 60x10
Cross body DB chest raise: 2x25x12
Standing Cable Fly: 20x12, 25x12, 30x15
Reverse Grip Tricep Pushdown: 35x12, 40x12, 45x12>30x12
Single Arm Overhead Extension: 10x22, 15x12, 20x12
DB Front Raise: 15x15, 20x15, 20x20
Seated Lateral Raise: 20x20, 25x20, 30x20>20x15

Had a fucking wild pump.

Macros for the day.

 

[elit3keraed]

Didn’t track too hard today. Got my pre intra and post as well as my lunch. But dinner was just a time to relax. 2 babyback ribs, a few ounces of tri tip, a big ass baked potatoe with some sugar free baked beans and corn. Oh and a big ass slice of cake.

Stomach was hating me after but . Didn’t go hog wild. Shot 5mg of Reta again today so I was not wanting to go too crazy and regret it. I’ll see how high I can get calorically and taper back as I need to get more in. At this point it’s just sort of an experiment.


Slept a ton today. Last 2 days I’ve napped quite a bit. Maybe it’s my body just catching up on all the sleep i have been missing since the last week I was waking up after 2-3 hours of sleep and was wired pretty much all night (I figure it was probably from blood sugar tanking middle of the night).


Legs was fucking wild today. I was able to do some lighter controlled hack squats. Really had to focus on squeezing my glutes at the bottom to keep my TFL from firing. Quads were so pumped and had such a strong contraction that it hurt just doing my leg and extension warm up . Also managed to have both a quad and hamstring pump at the same time which was cool. Been a good year since I had plenty of carbs to feed my pump.


Legs:

Seated leg curls: 130x12, 140x10, 140x10>100x10
Leg extensions: 90lb cluster set to 25 reps (super slow and controlled to keep my TFL from going wild)
Hack Squat: 80x8, 130x8, 2x180x8
Bulgarian Split Squat: 20x12, 25x20, 30x20>25x12>20x12
Lying Leg Curl: 90x12, 100x12x 110x12 >80x8
Hip Abductions: 3x60x15
Hip Adductions: 70x15, 2x80x15
Hip Thrust Machine: 3x130x10


Hitting the hay early. Still fucking tired as fuck. Back to GH at 6iu pre bed instead of 2iu 3x a day.

 

[elit3keraed]

Skipped yesterdays update cuz it was an off day.

Both delts have a fair amount of PIP currently. 0.4mL into my left Friday and 0.4 into my right Sunday. Idk if my body just doesn’t like MCT oil anymore or what.

I won’t lie though. Definitely fucked up titrating up to 5mg of reta. the first show was okay but the 2nd one I did a week later put me a little too close to the sun. Appetite is gone. Stomach is hating me (although that could be partially from eating a few things I don’t typically eat). Chugged my pre this morning and it gave me crazy indigestion. My carb shake was about 1/2 drank. Had to cut my lifts short cuz I was so fucking nauseous I thought I was going to pass out. Super gay.


Anyways

Lat Pulldown (mag grip): 148x10, 153x10, 158x10
Cable Row: 148x8, 153x8; 158x8
Lat Prayer: 2x49x12, 55x12
Leverage Machine Row: 78x12, 63x12
Bent over rear Delt fly: 22.5x20, 25x15, 27.5x15

 

[elit3keraed]

Another day down

Pull day today. Dealing with some skin sensitivity from Reta. Got a spot right between my shoulder blades that feel like it’s sunburnt. Absolutely frustrating.

Weight is still staying 170-171 on average. Even having increase calories to mid 2000s lol. Workouts are feeling better though. Getting better pumps every session.

Pull:

Mag Grip Pulldown: 131x10, 148x12, 170x10
Barbell 1 Arm Landmine Row: 50x12, 60x10, 70x8
Isolateral Pulldown: 96x12, 101x10, 106x8
Bent over DB shrug: 3x40x12
DB Bent Over Fly: 25x20, 30x15x, 35x15
Machine Hammer Curl: 50x12, 60x12, 70x12
DB Curl: 2x30x12, 30x15
Bayesian Curls: 3x15x12

Macros

 

[elit3keraed]

Fell off for a few days logging. But was still logging on my Jeffit app and MFP.


Current weight: 175.5

100mg of test C 3x weekly and an extra 6-800 calories (mostly carbs) a day has me sitting 3 lbs heavier than I was July 3rd. Haven’t tracked diet super hard but it’s bit my protein goals everyday still. Usually hit about 150-200 carbs and then will have a slice of cake or some wontons or something untracked. Had a few birthdays the last two weeks so lots of opportunities to binge but I’ve kept it controlled.

Keeping it clean for the most part as my stomach is not set for junk. High fats/grease is now a no go for me.

Changed my reta dosing to 2.5 e3d but will be dropping it to 1.5 eod for a while. As weight stalls I’ll drop lower and lower. Maybe fuck with daily shots to see what happens.

GH is still at 6 bolus before bed. Training has gotten more fun. Getting some fantastic pumps now that I’m carb filled. Increased rest times from 90-120. 3-4 exercises for chest, back and legs, 2 sets to failure each exercise. Arms and shoulders are 2-3 exercises with 2-3 sets to failure depending on how I’m feeling.

Weights dropped at first just from pushing each set harder (as opposed to a pre planned rep range) but seems to be recovering much quicker.

Need to get my cardio back. Going off my watch, my RHR has increased from slowly 57-72 over the last few months. Started February at 57bpm and it’s slowly increased as my dosage has increased. But I’ve also gone from running several days a week to minimal LISS style cardio so I know some is the reta and some is the lack of actual cardio.

30 minute of stepmill at 135 bpm today. Weight cycle starts again tomorrow. Dentist Saturday for this stupid fucking tooth that has been bugging me (pain when I chew). Was fine until the dentist filed and filled a spot on my tooth that “was a tough spot to brush so it was to prevent a possible cavity”. Getting frustrating trying to chew on only one side of my mouth all day everyday

 

[elit3keraed]

Pull day:

Mag Grip Pulldown: 143x12, 153x12, 175x8
1 Arm Landmine Row: 65x12, 75x12
Lat Prayer: 55x12, 60x12, 66x12
Bent Over DB Shrug: 2x40x12, 45x12
DB Bent Over Fly: 25x20, 2x30x20
BB Curl: 55x20, 65x12
DB Hammer Curl: 30x12, 35x12

Back pump was pretty wild. MM connection getting better and having carbs is great.

 

[RaiderStrong]

Like the logging.

I’m currently running Dragon. Keep the log going.

 

[elit3keraed]

Last update was to catch up for what I missed yesterday. Knocked out early so didn’t get a chance to.

Today was push day. Worked some last minute OT which sucked. Got sent to BFE so it was a 2 hour drive there and a 3 hour drive home for 4 hours of work. I made less hourly than I do on a normal day .


Push went well. Pump was as so so. I think I may drop the glycerol because I’ve been feeling some stomach cramp/GI issues by the time I get to the gym. Added agmatine to my workout to see what happens.


Push:
Incline Leverage Press: 200x15, 220x9, 220x8
Decline Leverage Press: 184x12, 204x12, 214x8
Cross Body Chest Raise: 2x25x12
Machine Fly: 130x12, 140x12 > 110x8
Alternating DB Front Raise: 20x15, 22.5x15, 27.5x12
Seated Lateral: 22.5x20, 25x20, 30x20
Single Arm Tricep Pushdown: 17.5x20, 22.5x20, 27.5x12
Overhead Rope Extension: 32.5x20, 42.5x17, 47.5x15


Splurged a little with a nestle drumstick. Rest of my day was COR, protein shake, quest bar, another shake, my intake carbs and eaas, black beans, rice, chicken and beef.

 

[elit3keraed]

July 18:

Leg day. TFL is a little tender. Got a pretty good pump and went for a short run after. Just a mile. 9:30 time which I don’t consider awful given I haven’t really done much cardio lately. Going to start doing cardio before bed, alternating between running and cycling. RHR has gone up 12 points since starting reta but I went from running for 200 minutes a week to very little: figure after several months of not really pushing my cardio ability I can’t complain that my heart rate is elevated again.


Not really tracking today calorie wise. Had my standard pre and post workout and will have another 2 shakes today but for the most part I’ll just be eating what I want. Maybe some Chinese food and some ice cream. Not really “craving” it but just wanted something different.


Legs:

Seated Leg Curl: 155x14, 165x12 > 115x12
Leg Extension: 110x17, 120x17 > 80x12
Leg Press: 370x20, 395x20
Bulgarian Split Squat Drop Set: 20x12 > 10x20 > BWx12
Kneeling Single Leg Curl: 30x12, 40x8
Cable RDL: 75x12, 85x12, 100x12