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rdm's Log

rdm

PSL Athlete
Registered
Joined
Aug 18, 2022
Messages
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Points
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Get Shredded!
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:

ProteinFatsCarbs
Meal 12 scoops whey isolate5000
1 cup oats0054
2tbsp peanut butter0160
Meal 26oz chicken breast5000
1 cup rice0045
1tbsp evoo0140
Meal 36oz chicken breast5000
1 cup rice0045
1tbsp evoo0140
Meal 46oz chicken breast5000
1 cup rice0045
1tbsp evoo0140
Meal 53 whole eggs18150
1/2 cup egg whites12.500
Macro Totals230.573189

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.

ExerciseSet 1Set 2Set 3Set 4
Chest & TricepsDB Bench Press12101010
Incline Bench Press1010
Tricep DipFailureFailureFailure
Skullcrushers101010
Back & BicepsLat pull down10101010
Seated Row121212
DB Row101010
BB Curl8-108-108-10
Legs & ShouldersLeg Press12101010
Leg Extension121212
Leg Curl121212
Military Press8-108-108-108-10
DB lat raise101010
 
Nice & simple 👌 I like it.i can't live off low carb myself. Not now anyways..keep p
 
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.
 
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:

ProteinFatsCarbs
Meal 12 scoops whey isolate5000
1 cup oats0054
2tbsp peanut butter0160
Meal 26oz chicken breast5000
1 cup rice0045
1tbsp evoo0140
Meal 36oz chicken breast5000
1 cup rice0045
1tbsp evoo0140
Meal 46oz chicken breast5000
1 cup rice0045
1tbsp evoo0140
Meal 53 whole eggs18150
1/2 cup egg whites12.500
Macro Totals230.573189

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.

ExerciseSet 1Set 2Set 3Set 4
Chest & TricepsDB Bench Press12101010
Incline Bench Press1010
Tricep DipFailureFailureFailure
Skullcrushers101010
Back & BicepsLat pull down10101010
Seated Row121212
DB Row101010
BB Curl8-108-108-10
Legs & ShouldersLeg Press12101010
Leg Extension121212
Leg Curl121212
Military Press8-108-108-108-10
DB lat raise101010
Looks good my friend. Train hard and stay disciplined. Your hard work will ALWAYS pay off.
 
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.
 
ExerciseSet 1Set 2Set 3Set 4
Chest & TricepsDB Bench Press25lbs x 1230lbs x 1035lbs x 1040lbs x 10
Incline Bench Press135lbs x 10145lbs x 10
Tricep DipLevel 6 on assisted machine x FailureLevel 6 on assisted machine x FailureLevel 6 on assisted machine x Failure
Skullcrushers20lbs x 1015lbs x 1015lbs 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.
 
IML Gear Cream!
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.
 
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 & BicepsLat pull down85x10105x10105x10105x10
Seated Row100x12100x12100x12
DB Row40x1040x1040x10
BB Curl40x1040x1040x10
 
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!
 
I ended up getting some from the old lady last night and passed out 😅

Legs & ShouldersLeg Press195x12180x10315x10315x1010
Leg Extension128x12128x12128x12
Leg Curl135x12135x12135x12
Military Press95x1095x895x895x10
DB lat raise15x1015x1015x10
 
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.
 
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.
 
Get Shredded!
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.
 
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
 
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.
 
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.
 
Rest a day or 2 see how you feel
Yeah I'm going to play it by ear.
sorry to hear that, but iam following your log.
Appreciate it brother 👍
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 🤣
 
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.
 
Subbed.

Glad youre feeling better...

Time to get back at it!!!

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