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More Gains 4 Less (K4L Reta and GH Log)

SB Labs
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

IMG_1621.jpeg
 
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

IMG_1621.jpeg
 
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 😅

IMG_1632.jpeg
 
Jbswole40 said:
Nice logging 💪
Click to expand...
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.
 
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

IMG_1638.jpeg

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.
 
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.

IMG_1654.jpeg
 
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


IMG_1660.jpeg
 
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.
 
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.


IMG_1686.jpeg
 
SB Labs
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

IMG_1722.jpeg
 
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


IMG_1723.jpeg
 

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