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The Gasman Files

Upper

Incline HS 1 x 4 (4P) x 5 (3p+25)
Fly 1 x 7 x 9
PL shoulder press 1 x 6 x 4 (3p+25)
Lateral raise 1 x 8 (165)
OH Ext 1 x 6 x 5 (150) x 8 (140)
Nautilus PD 1 x 6 (150) x 8 (145)
Nautilus PO 1 x 8 (230)
T Bar 1 x 5 (1p+15) 1 x 7 (1p +5)
Kelso low row 1 x 10 x 8 (3p+25)
Rear delt 1 x 10 (240)
DB Shrug 1 x 8 (120s)
AbCore 1 x 7 (125)

Feeling good on the lower food, training days still feel like plenty. Non training days feel like a deficit.

E2 came back at 4pg/ml. Dramatic response from the AI adjustment. Last bloodwork I was at 60 using 0.5 adex twice/week. We increased it to every other day while using same dose of test. Needless to say, that’s getting pulled. Other than some achy joints I can’t notice anything else that’s off.
 
30 minutes Z2 on elliptical done

One week into cruise, down one pound on average (202). Hit a low of 198 today. First time under 200 in about 2 months.

Feel good overall. Feels good to have those hunger signals again.

Had three nights in a row where apnea events were 1/hr. This was after increasing the pressure to 15cmH2O.

IMG_1451.jpegIMG_1452.jpegIMG_1444.jpeg
 
Long day in the OR, too long to wait to get cardio in after.

Got my ass up and did 30 minutes fasted cardio on the elliptical before work.

Haven’t done fasted cardio in a long time. Not too bad. I think leaving the house and doing this at the gym helps as well, just feel more awake. Doing at home on the treadmill just feels like an eternity.
 
Upper
Incline HS 1 x 5 (4pps) 1 x 7 (3pps+25)
Nautilus converging press 1 x 7 (200)
Fly 1 x 9 (250)
Single tricep PD 1 x 7 x 5 (50)
OH ext. machine 1 x 6 (160)
Cybex delt press 1 x 5 (3pps+35)
Cybex lat. raise 1 x 7 x 6 (170
Nautilus PD 1 x 8 x 5 (150)
Nautilus PO 1 x 8 (240)
T Bar 1 x 5 (1p+15) 1 x 8 (1p+5)
Rear delt machine fly 1 x 10 (250)
DB shrug 1 x 8 (120s)

Great session all around. Hit this before work and got a 20 minute walk in after.

I’ll get my cardio done after work.

Sleep quality has been much better. Finally got the CPAP pressure to where my events per hour are less than 5. That’s the criteria for mild sleep apnea. Prior to, I was having 15-30 per hour.
 
Lower

Nautilus curl 1 x 6 x 5 (130) 1 x 8 (120
DB hammer 1 x 10 (51.25)
Calves 1 x 7 x 6 x 5 (380)
Leg curl 1 x 7 x 5 (170)
Adductor 1 x 10 (200) 1 x 9 (195)
RDL 1 x 7 x 5 (335)
Leg extension 1 x 8 x 7 (250) 1 x 8 (240)

60 minutes of steps at 2.2mph

Weight average is 197.5 for the week. Down 4.5 pounds. That’s most likely the last of the initial drop from lowering the carbs and mineral loss from dropping the test to 200.

Gym performance still high and making progress on all lifts.
 
Upper

Single cable tricep ext. 1 x 7 x 5 x 7
Nautilus flat press (neutral) 1 x 7 x 6
Fly 1 x 9 x 6
Delt press 1 x 6 x 5
Lateral raise machine 1 x 8
Nautilus PD 1 x 6 x 5 x 8
HS row (upper back) 1 x 7 x 5
Kelso low row 1 x 6
Rear delt fly 1 x 6 x 5

30 minutes zone 2 elliptical

Going back to an old movement with the tricep extension. Also really enjoying the nautilus converging press. Allows you to use a neutral grip that I seem to feel more in the chest than a traditional press grip. Also swapped out the T Bar. This T bar in particular having a hard time feeling it where it should be. Glad I did because the hammer strength one gave a great stimulus to the upper back.
 
NTD 30 minutes z2 on elliptical

Meal 1 - 150g NFGY 20g whey, 200g blueberries, 5g cinnamon sugar
Meal 2 - 200g sweet potatoes, 150g turkey breast, 100g beets
Meal 3 - 300g white potatoes, 160g skinless chicken thigh, 100g carrots
Meal 4 - 200g rice, 150g pineapple, 150g 93/7 beef
Meal 5 - vanilla ninja creami

Miscellaneous- 2 tablespoons half and half, 5g sugar for morning coffee.

Totals
~180g protein
~240 carbs
~32 fat
 
Lower

Nautilus curl 1 x 8 x 6 x 4
DB hammer 1 x 6
Standing calf 1 x 8 x 6
Leg curl 1 x 7 x 6
Adductor 1 x 11 x 9
Leg extension 1 x 9 x 8
Belt Squat 1 x 7 x 5

25 minutes steps. Good session. No progress on the calves and top set of the leg curl. I’ll get my cardio done after work

Meal 1 (pre workout) - 140g dates
Meal 2 (post workout) - 100g oats, 30g raisins, 5g cinnamon sugar, 30g whey
Meal 3 - 150g NFGY, 20g whey, 200g blueberries
Meal 4 - 300g sweet potatoes, 150g chicken
Meal 5 - 300g rice, 200g pineapple, 150g ground chicken breast
Meal 6 - 80g COR, 80g banana, 40g whey

~180p, 480c, 15f
 
GasmanX said:
Lower

Nautilus curl 1 x 8 x 6 x 4
DB hammer 1 x 6
Standing calf 1 x 8 x 6
Leg curl 1 x 7 x 6
Adductor 1 x 11 x 9
Leg extension 1 x 9 x 8
Belt Squat 1 x 7 x 5

25 minutes steps. Good session. No progress on the calves and top set of the leg curl. I’ll get my cardio done after work

Meal 1 (pre workout) - 140g dates
Meal 2 (post workout) - 100g oats, 30g raisins, 5g cinnamon sugar, 30g whey
Meal 3 - 150g NFGY, 20g whey, 200g blueberries
Meal 4 - 300g sweet potatoes, 150g chicken
Meal 5 - 300g rice, 200g pineapple, 150g ground chicken breast
Meal 6 - 80g COR, 80g banana, 40g whey

~180p, 480c, 15f
Click to expand...
You obviously know a lot more than I do but I’m really curious to the reason you have dropped your fats so low?
 
Meetketchup said:
How's the strength holding up with the food drop?
Click to expand...
So far so good. Today was first time I didn’t make progress on a lift since the food drop. It was calves which I’m not really counting. Even with all the food, I sometimes hit a wall with calves.
 
Lower

Nautilus curl 1 x 8 x 7 x 5
Standing calf 1 x 8 x 6
Seated Leg Curl 1 x 7 x 6
Adductor 1 x 8 x 10
RDL 1 x 10
Leg Extension 1 x 8 x 6 x 8

Did this before work and then got my 30 minutes of cardio after work. Good session. Didn’t add any reps to the leg curl but then out of nowhere added three to the one set of RDL, go figure 🤷🏼‍♂️
 
Upper

Single cable tricep ext.
1 x 6 x 8 x 7
Nautilus flat converting press
1 x 6 x 5 x 6
Nautilus incline converging press
1 x 4
Single lateral raise Cybex
1 x 8 x 7 x 5
HS Row (upper back bias)
1 x 10 x 8
HS low row Kelso shrug
1 x 7 x 4
HS high row
1 x 6 x 5
Nautilus PO
1 x 6 x 5
Rear delt fly machine
1 x 8 x 7

30 minutes z2 elliptical

Hit a new bodyweight low (195). Strength continues to go up with less food and drugs. If your training plan is solid, you don’t need as much as you think. I’d also like to think improved sleep quality is a factor. Average amount of apnea events continues to be less than 5.
 
GasmanX said:
Upper

Single cable tricep ext.
1 x 6 x 8 x 7
Nautilus flat converting press
1 x 6 x 5 x 6
Nautilus incline converging press
1 x 4
Single lateral raise Cybex
1 x 8 x 7 x 5
HS Row (upper back bias)
1 x 10 x 8
HS low row Kelso shrug
1 x 7 x 4
HS high row
1 x 6 x 5
Nautilus PO
1 x 6 x 5
Rear delt fly machine
1 x 8 x 7

30 minutes z2 elliptical

Hit a new bodyweight low (195). Strength continues to go up with less food and drugs. If your training plan is solid, you don’t need as much as you think. I’d also like to think improved sleep quality is a factor. Average amount of apnea events continues to be less than 5.
Click to expand...
Glad the cpap is kicking ass for you. I know what it did for me, so it's good to see others having success with it.

I'm in a very aggressive cut and have only gotten stronger in the gym since I started as well. It's a great feeling for sure.
 
Oakley6575 said:
Glad the cpap is kicking ass for you. I know what it did for me, so it's good to see others having success with it.

I'm in a very aggressive cut and have only gotten stronger in the gym since I started as well. It's a great feeling for sure.
Click to expand...
Thanks man, it’s a great feeling on all fronts. Not being too aggressive with the deficit at this point. We will ramp up the deficit when the need arises 🫡
 
Non Training Day

Got 45 minutes fasted cardio done. Just felt like pushing it a little bit today.

Checked my BP this morning (105/48) and my heart rate was 66! I’ve never seen my heart rate that low before. I’ve consistently done zone 2 for years but heart rate would always be 90+. Something didn’t make sense.

I think finally dropping down to a proper cruise is allowing my SNS to relax and recover. It’s the only recent variable that’s changed over the past year. I’m probably more excited about this than I should be but I pride myself in doing cardio and to finally see those benefits is a great thing.
 
GasmanX said:
Non Training Day

Got 45 minutes fasted cardio done. Just felt like pushing it a little bit today.

Checked my BP this morning (105/48) and my heart rate was 66! I’ve never seen my heart rate that low before. I’ve consistently done zone 2 for years but heart rate would always be 90+. Something didn’t make sense.

I think finally dropping down to a proper cruise is allowing my SNS to relax and recover. It’s the only recent variable that’s changed over the past year. I’m probably more excited about this than I should be but I pride myself in doing cardio and to finally see those benefits is a great thing.
Click to expand...
That’s great news! Shows all of that cardio is building great heart health for you
 
Lower

Nautilus curl 1 x 5 x 8 x 6
DB hammer 1 x 7
Calves 1 x 5 x 6
Leg curl 1 x 9 x 7
Leg extensions 1 x 9 x 7
Belt Squat 1 x 8 x 5
Adductor 1 x 6 x 4
Gluterator 1 x 7

Solid session all around. Really wanted to add one rep to that second set on the belt squat but it just wasn’t there. Top set took everything out of me.

I was looking at JPs training on IG and noticed he was using a glute adduction machine that’s at the new place. Aptly called “The Gluterator”. Normally don’t directly train glutes but wanted to give this a try. If it’s good enough for JP, it’s good enough for me.

Nice short day at the surgery center. I’ll get cardio done when I get out of here.
 
GasmanX said:
Non Training Day

Got 45 minutes fasted cardio done. Just felt like pushing it a little bit today.

Checked my BP this morning (105/48) and my heart rate was 66! I’ve never seen my heart rate that low before. I’ve consistently done zone 2 for years but heart rate would always be 90+. Something didn’t make sense.

I think finally dropping down to a proper cruise is allowing my SNS to relax and recover. It’s the only recent variable that’s changed over the past year. I’m probably more excited about this than I should be but I pride myself in doing cardio and to finally see those benefits is a great thing.
Click to expand...
Friday was an odd day for me VS wise. I had a resting HR of 42, and BP was 97/ 54,. The last time numbers were that low regularly, I was in the sandbox!
 
Doug 64 said:
Friday was an odd day for me VS wise. I had a resting HR of 42, and BP was 97/ 54,. The last time numbers were that low regularly, I was in the sandbox!
Click to expand...
So what do you think was going on? Just a random one off?

I’d love to see my HR get down to 60s consistently. I always interact with patients that are objectively unhealthy and see their HR in the 50-60s. I’m always thinking to myself WTF! And then remember they are all on beta blockers 🤣
 
GasmanX said:
So what do you think was going on? Just a random one off?

I’d love to see my HR get down to 60s consistently. I always interact with patients that are objectively unhealthy and see their HR in the 50-60s. I’m always thinking to myself WTF! And then remember they are all on beta blockers 🤣
Click to expand...
I honestly don't know what was up. I slept like shit the night before and was waiting for the ass scope! You'd of thought VS would've been elevated. The only thing I can think of is the HTN med is finally kicking in. I started Olmesartan 5mg about 3 weeks ago...
 
Doug 64 said:
I honestly don't know what was up. I slept like shit the night before and was waiting for the ass scope! You'd of thought VS would've been elevated. The only thing I can think of is the HTN med is finally kicking in. I started Olmesartan 5mg about 3 weeks ago...
Click to expand...
Could have been a combo of the med plus potential dehydration from the bowel prep.
 
GasmanX said:
Could have been a combo of the med plus potential dehydration from the bowel prep.
Click to expand...
Huh...mb the cardio is kicking in 🤔 because you would have anticipated an increase in heart rate with a drop in the pressure, but not so much.
 
Doug 64 said:
Huh...mb the cardio is kicking in 🤔 because you would have anticipated an increase in heart rate with a drop in the pressure, but not so much.
Click to expand...
That would be true if it was solely from hypovolemia.

Must be all the cardio gains!
 

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