rdm's Log

rdm · Sep 10, 2022

What's up everyone? If you read my intro post you know I'm not in the best spot mentally or physically at the moment. I'm creating this log to help me maintain some kind of accountability. I see other logs and the support they receive from the community and am hopeful I'll get the same response.

I can't convince myself to post pictures at the moment. Maybe in the future once I see some progress and gain a little self confidence back.

Here is my stack:

200mg Test C (courtesy of @P_Labs)

Just using TRT at the moment. This will be broken up into 2 shots. One on Monday and another on Thursday. Once I've been on point with my diet for a week or two I will look to add in some fat burners.

Here is my diet:

		Protein	Fats	Carbs
Meal 1	2 scoops whey isolate	50	0	0
	1 cup oats	0	0	54
	2tbsp peanut butter	0	16	0

Meal 2	6oz chicken breast	50	0	0
	1 cup rice	0	0	45
	1tbsp evoo	0	14	0

Meal 3	6oz chicken breast	50	0	0
	1 cup rice	0	0	45
	1tbsp evoo	0	14	0

Meal 4	6oz chicken breast	50	0	0
	1 cup rice	0	0	45
	1tbsp evoo	0	14	0

Meal 5	3 whole eggs	18	15	0
	1/2 cup egg whites	12.5	0	0

	Macro Totals	230.5	73	189

Here is my training split (courtesy of @01dragonslayer):

I have not been on a structured training plan or diet for quite some time now. I'm starting with this simple 3 day routine until I build up some gym stamina. I will being 20 minutes of steady state cardio after each of these training sessions.

	Exercise	Set 1	Set 2	Set 3	Set 4
Chest & Triceps	DB Bench Press	12	10	10	10
	Incline Bench Press	10	10
	Tricep Dip	Failure	Failure	Failure
	Skullcrushers	10	10	10

Back & Biceps	Lat pull down	10	10	10	10
	Seated Row	12	12	12
	DB Row	10	10	10
	BB Curl	8-10	8-10	8-10

Legs & Shoulders	Leg Press	12	10	10	10
	Leg Extension	12	12	12
	Leg Curl	12	12	12
	Military Press	8-10	8-10	8-10	8-10
	DB lat raise	10	10	10

Jbswole40 · Sep 10, 2022

Nice & simple 👌 I like it.i can't live off low carb myself. Not now anyways..keep p

rdm · Sep 10, 2022

Jbswole40 said:
Nice & simple 👌 I like it.i can't live off low carb myself. Not now anyways..keep p

Simple is my middle name.

The starting macros are just that starting macros. Carbs will increase as I see fit once I get consistent in the gym and actually need them.

01dragonslayer · Sep 10, 2022

rdm said:
What's up everyone? If you read my intro post you know I'm not in the best spot mentally or physically at the moment. I'm creating this log to help me maintain some kind of accountability. I see other logs and the support they receive from the community and am hopeful I'll get the same response.

I can't convince myself to post pictures at the moment. Maybe in the future once I see some progress and gain a little self confidence back.

Here is my stack:

200mg Test C (courtesy of @P_Labs)

Just using TRT at the moment. This will be broken up into 2 shots. One on Monday and another on Thursday. Once I've been on point with my diet for a week or two I will look to add in some fat burners.

Here is my diet:

Protein Fats Carbs
Meal 1 2 scoops whey isolate 50 0 0
1 cup oats 0 0 54
2tbsp peanut butter 0 16 0
Meal 2 6oz chicken breast 50 0 0
1 cup rice 0 0 45
1tbsp evoo 0 14 0
Meal 3 6oz chicken breast 50 0 0
1 cup rice 0 0 45
1tbsp evoo 0 14 0
Meal 4 6oz chicken breast 50 0 0
1 cup rice 0 0 45
1tbsp evoo 0 14 0
Meal 5 3 whole eggs 18 15 0
1/2 cup egg whites 12.5 0 0
Macro Totals 230.5 73 189

Here is my training split (courtesy of @01dragonslayer):

I have not been on a structured training plan or diet for quite some time now. I'm starting with this simple 3 day routine until I build up some gym stamina. I will being 20 minutes of steady state cardio after each of these training sessions.

Exercise Set 1 Set 2 Set 3 Set 4
Chest & Triceps DB Bench Press 12 10 10 10
Incline Bench Press 10 10
Tricep Dip Failure Failure Failure
Skullcrushers 10 10 10
Back & Biceps Lat pull down 10 10 10 10
Seated Row 12 12 12
DB Row 10 10 10
BB Curl 8-10 8-10 8-10
Legs & Shoulders Leg Press 12 10 10 10
Leg Extension 12 12 12
Leg Curl 12 12 12
Military Press 8-10 8-10 8-10 8-10
DB lat raise 10 10 10

Looks good my friend. Train hard and stay disciplined. Your hard work will ALWAYS pay off.

rdm · Sep 10, 2022

01dragonslayer said:
Looks good my friend. Train hard and stay disciplined. Your hard work will ALWAYS pay off.

Thank you brother!

P_Labs · Sep 10, 2022

Very nice log. Looking forward to reading your results.

Cheers,
-PL

Multislacking · Sep 11, 2022

Take weekly progress pics for yourself for when the scale starts to play mind games with you.

rdm · Sep 11, 2022

Multislacking said:
Take weekly progress pics for yourself for when the scale starts to play mind games with you.

For sure! I was going to do this anyway for a sick transformation collage.

rdm · Sep 12, 2022

10lbs of chicken breast prepped. Rice cooker on warm mode.

Meal 1 already down the hatch. 1st day back in the gym later today.

I will post another update later.

rdm · Sep 12, 2022

	Exercise	Set 1	Set 2	Set 3	Set 4
Chest & Triceps	DB Bench Press	25lbs x 12	30lbs x 10	35lbs x 10	40lbs x 10
	Incline Bench Press	135lbs x 10	145lbs x 10
	Tricep Dip	Level 6 on assisted machine x Failure	Level 6 on assisted machine x Failure	Level 6 on assisted machine x Failure
	Skullcrushers	20lbs x 10	15lbs x 10	15lbs x 10

Day 1 in the books. Felt good to be in the gym. I took it very easy as this is my first training session coming back from bilateral carpel tunnel surgery. Things felt different but not unsafe. I'm going to continue to take it easy and work my way back up in weight. I really can't afford to get any more surgeries.

Got all but meal 5 in easy and on time. I'm hungry before each meal. Meal 5 is in about 30 mins.

rdm · Sep 13, 2022

Off day. A little sore from yesterday but that's just from not training for a while.

I got all my meals in and about 1.5gal water.

rdm · Sep 13, 2022

I also did my first shot of @P_Labs Test C last night. Oil is nice and thin. No pip whatsoever.

rdm · Sep 15, 2022

Yesterday was back and biceps. I had a sick pump. 20 mins of cardio was done on the treadmill.

I'm struggling to not add fat burners and extra gear just due to my personality. I know they aren't going to do much more than being consistent will be right now.

Back & Biceps	Lat pull down	85x10	105x10	105x10	105x10
	Seated Row	100x12	100x12	100x12
	DB Row	40x10	40x10	40x10
	BB Curl	40x10	40x10	40x10

rdm · Sep 16, 2022

Crazing morning at work today. 2 meals down so far. Legs and Shoulders later tonight.

My mother-in-law gave me some free salmon filets. Unfortunately they're marinated in a sweet chili sauce. I'm thinking of adding them to my last meal of eggs until I run out. I'll wait until weigh in time to decide that though.

Will check in later tonight!

rdm · Sep 17, 2022

I ended up getting some from the old lady last night and passed out 😅

Legs & Shoulders	Leg Press	195x12	180x10	315x10	315x1010
	Leg Extension	128x12	128x12	128x12
	Leg Curl	135x12	135x12	135x12
	Military Press	95x10	95x8	95x8	95x10
	DB lat raise	15x10	15x10	15x10

rdm · Sep 17, 2022

Off day today. Got all my meals in and spent the day with my son.

Any gamers? I don't play nearly as much as I used to but I got a few games of the new Call of Duty in tonight. Not sure how I feel about it yet but it usually takes awhile for me to warm up to the change.

rdm · Sep 18, 2022

Off day. Today was a family day. I had my morning shake and then I had to take the SIL to go get her phone fixed. We played some arcade games at the bowling alley while we waited. I had dinner at MIL's house. Nothing healthy but damn sure tasty.

Tomorrow is chest and triceps and fully back on the plan.

rdm · Sep 19, 2022

Long ass day at work. Got stuck without food. Training sucked because of this. Bad mental health day all around. I didn't cheat though so I'll give myself that.

Not everyday is gonna be perfect.

Jbswole40 · Sep 20, 2022

Day to day..keep pushing 💪
Nice log

rdm · Sep 20, 2022

Jbswole40 said:
Day to day..keep pushing 💪
Nice log

Thank you brother! I'm just taking it one day at a time.

rdm · Sep 21, 2022

Well if it ain't one thing it's another. I got some kind of cold. Stuffy nose and scratchy throat. I'm not the guy to go to the gym and spread it around so I'll be taking the rest of the week off from the gym to recover. I'll still be eating on plan of course.

I do have a set of adjustable dumbells laying around. I might do full body stuff to keep the routine going. I honestly feel like crap though so it's probably better to rest.

Jbswole40 · Sep 21, 2022

rdm said:
Well if it ain't one thing it's another. I got some kind of cold. Stuffy nose and scratchy throat. I'm not the guy to go to the gym and spread it around so I'll be taking the rest of the week off from the gym to recover. I'll still be eating on plan of course.

I do have a set of adjustable dumbells laying around. I might do full body stuff to keep the routine going. I honestly feel like crap though so it's probably better to rest.

Rest a day or 2 see how you feel

who1 · Sep 21, 2022

rdm said:
Well if it ain't one thing it's another. I got some kind of cold. Stuffy nose and scratchy throat. I'm not the guy to go to the gym and spread it around so I'll be taking the rest of the week off from the gym to recover. I'll still be eating on plan of course.

I do have a set of adjustable dumbells laying around. I might do full body stuff to keep the routine going. I honestly feel like crap though so it's probably better to rest.

sorry to hear that, but iam following your log.

Boykinben82 · Sep 21, 2022

rdm said:
Well if it ain't one thing it's another. I got some kind of cold. Stuffy nose and scratchy throat. I'm not the guy to go to the gym and spread it around so I'll be taking the rest of the week off from the gym to recover. I'll still be eating on plan of course.

I do have a set of adjustable dumbells laying around. I might do full body stuff to keep the routine going. I honestly feel like crap though so it's probably better to rest.

That sucks brother. Rest up for a day or so. I keep resistance bands at home for times and can’t go to the gym. You can get a good stretch and pump to keep the blood flowing until you feel better. Hopefully you feel better soon brother.

rdm · Sep 21, 2022

Jbswole40 said:
Rest a day or 2 see how you feel

Yeah I'm going to play it by ear.

who1 said:
sorry to hear that, but iam following your log.

Appreciate it brother 👍

Boykinben82 said:
That sucks brother. Rest up for a day or so. I keep resistance bands at home for times and can’t go to the gym. You can get a good stretch and pump to keep the blood flowing until you feel better. Hopefully you feel better soon brother.

Yeah I have some mini bands as well as the adjustable dumbbells. I don't want to exert myself too much though. I turn into a baby when I'm sick 🤣

rdm · Sep 22, 2022

Feeling a bit better today. My throat is still killing me so looks like more soup today. I had maybe 2 on plan meals yesterday just because it was hard to swallow. Hoping this is over by tomorrow.

rdm · Sep 24, 2022

Feeling a lot better. My sinuses are still clogged but my cough is almost completely gone and no more heavy head feeling. I will be picking up where I left things off on Monday with diet and training.

Draig · Sep 24, 2022

Subbed.

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rdm · Sep 24, 2022

Draig said:
Subbed.

Sent from my iPhone using Tapatalk

Appreciate it brother!

CompoundLifts31 · Sep 24, 2022

Subbed.

Glad youre feeling better...

Time to get back at it!!!

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