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More Gains 4 Less (K4L Reta and GH Log)

elit3keraed said:
Bro I do repair work on a bunch of national food chains and the bomb ass little hole in the wall spots. I legitimately get offered so much food it’s insane.

It was easier when I was on 4mg of Reta and cutting hard cuz I just said no. Coworkers would give me shit about “being part of the team” when it refused food at our monthly meetings 😂.

Now I don’t have that same restriction haha. Plus I hadn’t eaten yet so I figured I would eat a bit more than usual.


Made friends with my bosses boss and our regional guy because I my tattoos (I got the molecules for test and tren and shit). Turned out one dude was an ex competitive powerlifter and Highland Games guy. All my coworkers were incredibly confused as to what we were talking about and why these dudes seemed so thrilled to talk to me 😂
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It’s always your fat coworkers that want to see you fall lol
 
Training continued as planned this past few days. Updating this log not so much lol.

Chest Mesocycle

Week 2 Day 1:

Arms and Delts

DB lateral: 27.5x15, 35x15, 40x15>30x15>20x15>10x12
DB Front Raise: 22.5x12, 30x12, 35x8
DB Rear Delt Row: 40x15, 45x15, 50x15>30x20
BB Shoulder Press: 65x12, 75x15, 85x15, 100x12>75x8>50x12

Supersets:

A1) Cable Curl: 32.5x8, 52.5x12, 57.5x10, 62.5x8
A2) Rope Pushdown: 32.5x12, 52.5x12, 57.5x10, 62.5x8

B1) DB Hammer Curl: 3x30x12, 40x12
B2) DB Overhead Extension: 50x20, 60x20, 70x20, 90x12

Absolutely fucking fried if I’m being honest. Sleep was kinda crappy after a rough day of work. Was surprised I managed to get the pump I did and had the energy I had so I won’t complain about it too much lol.

Definitely gotta work on getting more sleep though. I use my rest days to get an extra hour or 2 and I usually take a 20-30 minute nap after training days so I’m not exactly dead on my feet but definitely could get better sleep.


Surprised at my tricep strength jump. Asked a random kid (I say kid but he was probably 20 lol) for a spot on overheads and he was absolutely mind blown. I think I deflated his ego after he was showing off to his buddy. Told me if I ever needed a spot or wanted to train together that he usually trained in the mornings and started asking me all kinds of questions 😂. Guess I’m one of those “old heads” now 💀. But then again my gym is fairly cliquey and a lot of dumb gym thots and bros so maybe it’s just the fact that I took time to talk to someone and ask them for a spot was a big deal?


Still haven’t started the epi yet. I’m going to hold off till I get back from a work trip end of September. Doesn’t make sense to jump on something that I might wind up wasting a week of as I’m not sure if I’ll be able to bring anything with me (going to push for driving and being reimbursed rather than them paying for a plane ticket since it’s literally just a state away and probably cheaper to pay for gas there).


Stocked the fuck up on “legendary sweet rolls”. Vitamin shoppe is cleaning them out so I bought like 6 boxes. Going to try to hit another 4 in my area asap 😂
 
OT today. Started at 630 so I wasn’t able to hit legs until 5pm today. Which I think sorta fucked with everything cuz I wasn’t feeling as strong as usual. I did set some PRs but I cut my session short because I was getting some SI pain. Might need to schedule another epidural since the SI/hamstring issue is related to my tear.


Anyways.

Chest Mesocycle:
Week 2 Day 2

Legs:

Seated Hamstring Curls: 160x8, 185x12, 190x10>140x12
Leg Extension: 140x15, 170x15>120x8>70x8
Hack Squat: 180x12, 200x15, 225x15
Foot Elevated Split Squat: 25x12, 35x12>10x12
Single Leg Kneeling Hamstring Curl: 35x12, 2x35x8



Pump was pretty good. Raided the local vitamin shoppe for all their legendary sweet rolls 😂.

Not sure if this is the end of the day for me or not. Might try to squeeze in a shake before bed for some extra proteinIMG_2605.jpeg
 
Guess I forgot to update yesterday. Was fucking tired as fuck and building furniture most of the day. Calories were somewhere around 4500 I think. Just had a free day. Chicken Alfredo, bread sticks, bacon double cheeseburger and chilli cheese fries, some ice cream, etc. didn’t really track after the 2000 calories lunch. Woke up 191 this morning and dry as hell.


Going to post chest then come back tonight to update back day.


Chest Mesocycle:

Week 2 Day 3

Leverage Incline Press: 170x8, 200x12, 220x11
Leverage Chest Press: 196x10, 206x9, 216x8>176x8
Cross Body Chest Raise: 25x12, 27.5x15, 30x15
Barbell Shoulder Press: 65x15, 85x15, 105x12
Lateral Raise: 25x20, 35x20, 45x12
Weight Plate Front Raise: 25x12, 35x12, 45x12>10x12
Rope Pushdowns: 22x12, 27x12, 33x12

Inner elbows are bugging me a bit. Was fine pressing but the Pushdowns just ached so I kept the weight low.
 
Chest Mesocycle:

Week 2 day 4

As I said earlier. Woke up 191 and dry as hell which was shocking.

Training went okay. Decent pump at first but was feeling kinda weak. Realized I’ve dropped my rest times to 90 seconds from 120 seconds which seemed insignificant but then I added that 30 seconds and wow.

So I’ll definitely be keeping my rest times at 120 for most compounds moving forward.


Back and Biceps:

Lat Pulldown: 148x9, 158x10, 170x6>148x6
Yates Row: 185x8, 205x12, 225x12, 245x12
Lat Prayer: 49x12, 60x12, 71x12
V Bar Pulldown: 93x12, 115x12, 143x10
Back Extension: BWx12, 25x12, 50x12
Rack Pulls: 135x8, 185x8, 205x8
DB Alternating Curl: 25x12, 30x12, 35x12>25x12>15x12
Hammer Curl Machine: 50x12, 60x12, 70x12>40x12


Felt okay post workout. Started adding creating and d ribose PWO (10g each)


Worst part though. About 4 hours into my shift I started getting some pain in my mid back. Starting at the bottom end of my shoulder blades up about 6 inches. Thought I might need to go to the er cuz it felt like it was my whole chest for a minute.

Then realized I’m getting really bad pumps. Some taurine and electrolytes and water helped and I did some light stretching but they keep coming back when I’m sitting. Having to walk around like a fucking uppity prick who’s got a rod up their ass just to keep them from coming back 😂. Guess my back workout did go well.
 
Meetketchup said:
How are you setting up your Mesocycles?
Click to expand...

Theyre not “traditional” mesocycles like strength blocks or hypertrophy blocks. More setup to bring focus/extra volume on specific muscle groups. I got the idea from (I think) the Taskmaster program from John Meadows. Adding an extra day of focus on a specific muscle to bring up with 2 days off.

Typically (I’ll sometimes add more if I’m trying a new exercise. Sort of like yesterday with adding rack pulls):

3 sets per exercise, 2-3 exercises per muscle group. rep range wise the goal is more than 8. Usually wind up 10-12. Shoulders I pretty much stay 12-20

Delts and arms
Legs
Chest delts triceps
Back biceps
Off
“Extra day” (currently chest)
Off

For about a year it was
Push
Pull
Legs
Off
Push
Pull

Got tired of that but it worked great when I was cutting.

Wanted to give some focus to my arms and shoulders with a dedicated arm day since they were usually too fatigued at the end of each session to really progress on the PPLPP training

If I’m being 100% honest, I could work in a lower rep range if I just focused more on the eccentric portion of back and chest days. I sit somewhere around 2-3 seconds per rep but could stretch it to 5 seconds. I’d need to drop my working weights probably 20% and it’s most likely for the best but I’ve just been avoiding it cuz I’m being a bitch about the numbers being lower 😅. I’ll start that tomorrow when I hit chest I guess
 

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