More Gains 4 Less (K4L Reta and GH Log)

[elit3keraed]

Just stopping in to bump.

Haven’t fallen off. Just changing my routine around and taking an extra day off to catch up on sleep. 4 days in a row of sleeping though my alarm and watch means I clearly needed the extra sleep. I think the GH fatigue is starting to catch me too cuz if I sit around too long during the day I’m snoozing. Currently trying not to nod off in my work truck waiting for my next call.


Chest tomorrow and a new update

 

[elit3keraed]

Yesterdays update:

Chest yesterday. Woke up at 175lbs still. Weight has held steady. I feel denser. Bodyfat is still changing.

Didn’t track calories too well. Had lunch catered at work. Didn’t go crazy, 2 ribs, 2 slices of brisket, a chunk of chicken and some mac and cheese, mashed potatoes, baked beans and a biscuit from Lucille’s. Oh and a cupcake. Probably put me around 3000 calories for the day as I tracked everything else


Incline Leverage: 210x15, 225x10
Leverage Chest Press: 186x12, 206x12
Pec Dip (on tricep dip machine) 140x15, 180x14
Chest Fly: 120x15, 130x12
DB Front Raise: 22.x12, 25x20
DB Seated Laterals: 25x20, 35x20
Tricep Pushdown V Bar: 60x15, 65x12

Elbows were hurting a little bit so I cut triceps short.

Felt pretty strong on incline presses. Regular chest press was a bit weird, first set was just shy of failure but second working set I felt stronger.

Tracked “clean” macros for yesterday

 

[elit3keraed]

Today:

175 upon waking.

Pull day. Feeling pretty wiped out from the heat.

Mag Grip Pulldown: 165x12, 187x9
DB Row: 85x12, 95x12
Lat Prayer: 66x12, 71x12
Bent Over Shrug: 2x50x12
Bent Over Rear Delt Fly: 25x20, 30x20, 35x20
BB Curl: 65x2, 75x15
DB Hammer Curl: 25x12, 27.5x10


Started to feel some twinging in my bicep so backed off. Gonna knock out early. Picked up some OT for work so gotta be up super early. Legs tomorrow after work.

Macros were high today. Killed a bag of baked lays when I got home. .

 

[dcdogz]

Not sure how i missed this subbed

 

[elit3keraed]

Friday:

forgot to update:

Legs:
Seated Leg Curl: 160x15, 170x12 >120x12
Leg Extension: 110x20, 125x19
Leg Press: 370x25, 420x30
Kneeling Curl: 25x10, 30x8
Bulgarian Split Squat (double drop set): 25x12 > 15x12 > 5x12
Cable RDL: 40x12, 75x12, 100x12
Hip Abduction: 100x20, 125x20
Hip Adduction: 100x20, 120x20

 

[elit3keraed]

Went fucking way overboard today but fuck was I hungry.

Push day again. Then hit the beach which absolutely sucked. Tried telling my lady we should do something else cuz it would be packed but as usual she “knew better”.

Which resulted in me spending an hour looking for parking and eventually having to just drive to a whole nother beach to pay for parking. Almost got into a fight with a bunch of dipshits playing football in the middle of the crowded waterline where the kids were playing. Just overall irritated as fuck today and I’m not sure why.


Sun burnt as fuck.

Feeling stronger each workout. Pumps getting better each time too. Weight is up to 176.8. Still have the same definition as 170.

Push:

Leverage Incline Press: 200x15, 220x12, 230x10
Leverage Chest Press: 216x12, 236x12
Pec Dip: 140x15, 190x12
Standing Fly: 35x12, 45x15
DB Alternating Front Raise: 25x12, 30x12, 35x12 > 17.5x12
DB Seated Lateral: 25x20, 30x20x 35x1
Cable One Arm Pushdown: 20x29, 25x12
Overhead One Arm Extension: 20x12, 25x8

 

[elit3keraed]

Took today off. Feeling pretty run down. Might be my GH dose since my elbows ache and my forearms/wrists/hands feel tight. Not exactly CTS but just stiff.

 

[elit3keraed]

Just gonna take today and tomorrow off too. Wednesday I’ll be back with another push day.

Elbows and forearms are killing me today. As my Reta dose has dropped I feel like I’m getting more GH sides. Might jump back to 1mg eod instead of 1mg 2x weekly.

The humidity and heat is fucking me up too.

 

[elit3keraed]

Just checking in for today. Went for a mile run as I haven’t been doing much cardio. Immediately got a side stitch which sucked lol but I still managed to complete my run.

One wild fucking thing, though.

I was posing in the mirror yesterday and felt like I just looked absolutely massive for some reason. Busted out the tape measure, and my arms have actually gone up almost 3/4 of an inch since I jumped from 6 to 7.5 units of GH.

No, I don’t have impressive arms to begin with, after dropping almost 80 pounds they went from 15 1/2 to 14 1/2 but as of last night they’re now 15 1/4 lol.

It’s absolutely insane to me to pretty much see a three-quarter inch increase in size in about a week and a half. Obviously the growth is pulling a lot more water into the muscles, but fuck this makes me so much more amp to go back to lifting tomorrow.

I really think I was needing these last three days off.

Funeral tomorrow afternoon, so I’m gonna do a check in with my doctors office, then hit chest shoulders and triceps in the morning. Gonna start adding 30 minutes of cardio every night before bed when I get home from work.

Weight is still holding around 177-178 up upon waking

 

[elit3keraed]

Whelp fellas….

Had a funeral today for my aunt…she did the medically assisted death because her ALS. The last thing I texted her was about me and my gf still trying for a baby and the names I had.

This morning about 4 hours before the funeral my gf called me to tell me the NIPT tests came back. Negative for all chromosomal issues and it’s gonna be a boy.

Fucking FINALLY going to have some more testosterone in this house to counter the 3 girls .

Fucking excited as fuck.


Push workout was fucking solid. I think I fucked up by not having a big enough PWO meal cuz I got car Sick as fuck from my BIL driving me and my sister to the funeral/celebration of life. I never get car sick so I’ve felt like shit for a few hours.

Sitting down now at Black Angus for some grub. 100% going to eat shit I shouldn’t lol. A few ribs, some chicken, some bread and some potato skins.


Push:

Leverage Incline Press: 220x12, 230x12, 235x10
Leverage Press: 226x14, 246x8
Pec Dip: 160x15, 210x15
Cable Fly: 15x15, 20x12
DB Front Raise: 25x12, 30x12, 35x15 > 17.5x12
DB Lateral: 27.5x20, 32.5x12, 35x20
One Arm Tricep Pushdown: 22.5x20, 27.5x12
Overhead Cable Extension: 37.5x15, 47.5x20
Pulldown Crunch: 131x15, 143x15, 153x20

 

[elit3keraed]

Whelp I guess I gotta do 2 updates this morning since I missed Thursdays update.

Thursday:

Pull

Mag Grip Pulldown: 175x12, 192x1
Yates Row: 215x8, 225x11
Lat Prayers: 77x12 88x12
Pull Ups: 8 (just a single set to failure)
Bent Over Shrugs: 50x12, 55x12
Rear Delt Row: 35x20, 45x20
BB Curl: 65x12
DB Curl: 25x12, 30x12

Biceps were hurting on the barbell curl so just stuck to lighter weight DB curls

Calories were fine for the day

Friday:


Leg Day. Had a fucking solid leg workout. Pump was okay but I was dehydrated from being at work all day in this shit heat. About 1.5 gallons of water down before I even started lifting and I was still not 100%



Legs:
Seated Curl: 170x14, 180x12 > 120x12
Leg Extension: 120x18, 140x18 > 100x10 > 60x8
Leg Press: 420x12, 470x30
Kneeling Curl: 30x10, 35x12
DB Split Squat: 50x12 > 25x12 > BWx12
RDL: 115x11, 135x12
Abduction: 100x20, 110x15, 120x20
Adduction: 100x20, 110x20, 120x20



Goal is to just stay as hydrated as possible right now. Noticing cloudy urine first thing in the morning and when I don’t drink enough water. Not worrying too much about it since it resolves when I’m hydrated but it’s definitely annoying. But I’ve noticed it’s started ever since this fucking shit heat wave.

Will update with chest later today

 

[elit3keraed]

Push day today. And I didn’t even bother tracking macros cuz I went so out of range. A big ass plate of Chinese, a dozen jalapeño poppers, a drumstick ice cream cone, a “smores” ice cream sandwich, and a bacon double cheeseburger.

I did however have my usual pre, intra and post workout foods. A scoop of carb surge pre workout(it’s 10g pea starch and 15 hbcd) a half serving of karbolyn intra alongside 10g EAA. Then 50g of carbs from cream of rice and a 42g muscle milk shake.

I keep forgetting I bought some d ribose powder so going to add 10g of that post workout starting tomorrow.


Had an okay chest pump but triceps were crazy pumped by end of workout. Torched my delts too.

Push:

Leverage Incline Press: 230x15, 240x9
Leverage Chest Press: 226x12, 246x8
Dips: bwx2x12
Incline Cable Fly: 17.5x12, 12.5x12, 7.5x15
Front Delt Raise: 27.5x15, 35x15, 17.5x12
Lateral Machine: 5x40x20
Shoulder Press Machine: 5x77x20
Single Arm Pushdown: 3x20x20
Overhead Extension: 3x40x15
Pulldown Crunch: 143x15, 2x153x15


100% back on teaching tomorrow. Going to call out of work to just take some time to get my shit squared away.

Going to also hit back. Trying to decide if I wanna try out this Mr Hyde Preworkout. Got a whole bit of prosupps dr Jekyll and me Hyde nightmare. Ones a non stim and ones a stim preworkout. Supposedly stacking them is supposed to be insane.


also will most likely be adding some epistane to my stack soon.

 

[elit3keraed]

3 days update:

Sunday.

Pull day:
Lat Pulldowns: 165x12, 175x12, > 131x12
Yates Rows: 185x8, 225x12
Lat Prayers: 71x12, 77x12, 82.5x8
DB Bent Over Shrug: 55x12, 60x12, 7x12
DB Rear Delt Row: 35x20, 45x20 50x20
Cable Bicep Curl: 38x12, 44x12, 49x12 > 33x12
Hammer Curl: 25x8, 27.5x12, 30x12

Yesterday and today were off days. Kept carbs under 150. Going to start paying more attention to my BG levels a cutting carbs off by 6 and last meal no later than 7 since I’m going to bed by 9/930 every night.

Did 30 minutes of fasted cardio on the bike today. Working my ass off in this heat sucks.


Tomorrow is push day. Going to be up around 430 to hit it. Got an appointment with the OBGYN tomorrow so gotta be out of the house by 7.

Scale weight this morning was 183. Small part of me wants to see how high I can get before my abs disappear but the more sensible part of me feels like 13lbs in a month without losing definition isn’t a horrible result.

Also might increase the volume of my workouts for half the week. Have a heavier day with less sets and a lighter day with more and shorter rests. Getting kinda bored even thought I’m getting consistent strength gains each session.

 

[elit3keraed]

Jesus Christ today was weird.

I got a bunch of Jekyll and Hyde pre workouts. Ones a non stim and ones a stim and you mix them together for a “super potent preworkout”.

Was a little nauseous from the 12g of citrulline between the 2. But other than that I was kinda fucked up most of the morning once my lifting finished. It was…strange. I was sitting there after a lift and had this moment were I was wondering if I overdid it and was having a disconnect moment. Like physically I felt funky but okay…but mentally I was having a complete mental breakdown/panic attack…but I was observing the whole situation as a daydream. I could see it playing out inside my mind as if I was watching myself on tv.

Then I was back to hyper focused on the gym.


It was honestly close to how I felt when I had a bad trip on shrooms a few years back. I was fine and then I was inside my own head watching myself have a breakdown except that time it followed me out of my head and I proceeded to watch myself face melt in the mirror (cuz I figured I was having a bad trip might as well go full send )



Workout was fucking fantastic.

Pump wasn’t anything special but I set more PRs and just felt strong as fuck and like I had all the stamina in the world.


Incline Leverage Press: 220x15, 250x11
Leverage Bench Press: 206x12, 216x12
Cross Body DB Raise: 27.5x12, 30x12
Machine Fly: 3x110x12
DB Front Raise: 25x20, 30x20
DB Partial Laterals: 30x25, 2x35x20
One Arm Pushdown: 20x20, 2x25x20
Cable Overhead Extension: 40x20, 2x45x20

I also did DB laterals superset after each tricep set. So 15x20 for 6 sets total.


Macros are a little higher today but a good chunk is extra protein. Cuz I was starving when I got home.