Seated Military Press 3x10 135
DB Side Lateral Raises 2x15 20
Lat Pulldowns 3x10 1pps +10 ps
DB Bicep Curls 3x12 35
Dips 2x15 BW +45
DB Rolling Tricep Ext. 2x20 20
Face Pulls 2x25 25
Nutrition
Not really counting macros today. Will stick loosely to normal plan.
As I’m coming down to the end here on the first part of my journey I just wanted to reflect here a bit;
Holy shit, I did it. Still so much more to go but for now, I did it. The amount of knowledge I have picked up and learned just by browsing the forum and talking to members is incredible.
I want to thank everyone who took the time out of their busy day that followed along, and had me think about things I may have been missing or doing incorrectly. It really helped push things in the right direction and cut down the time it would have taken if I did it alone.
It’s funny how when you start something new you’re so filled with motivation to see things through and how quickly that feeling fades. Motivation rarely gets results but rather is the jump start on the path to the results when dedication is applied.
I learned to stop putting such a huge emphasis on the goal itself and to just find solace in the mundane things instead. The daily weigh-ins, the 5 alarms I have set on my phone to tell me when to eat, the meal prep going into it every week. Getting up at 3am to hit the bike for 20 mins every morning even when I dreaded it.
Focusing on the boring, daily structured processes that needed to be done in order to reach the goal yielded me better results than focusing on the goal itself. ( I think there’s a life lesson in there )
Anyway, if I’ve learned anything it’s to keep my head down and to just keep grinding, learn to enjoy the process. Rome was not built in a day.
Again, thank you to those who showed interest in my journey. The next phase for me is to continue training 5/3/1, eat for maintenance for a bit and look to grow going into the new year.
Winding down here on 5 months of the cut and finishing up this current cycle of 5/3/1 BBB with 1RM squats tomorrow.
So What’s Next ?
I’ve been planning the next phase of my journey and I’ve decided I’d like to push towards 210-215 lbs as cleanly as possible while shedding some of this remaining fat I have stored. To do this, here’s the plan rolling into the new year ;
Cycle Protocol
Weeks 1-20
500mg Test C
3iu’s daily HGH ( AM Fasted After Cardio )
4mg Retatrutide
Weeks 1-8
T Bol 50mg ED
Week 21 - back to TRT protocol
200mg Test C
4mg Retatrutide
Pushing for 1800-2200 cals to start and will adjust from there. Aiming for +1 lb. a week
Training protocol will continue to be 5/3/1 BBB + 30 Min Zone 2 Cardio 4-5x a week.
Bloodwork will be done before / 10 weeks in / 2 weeks after cycle
Tudca supplement to combat any liver toxicity from T Bol.
Reta should help keep fasted BG in check with the added GH should any issues arise.
Will also be keeping an eye on e2 since I’ve learned I’m a bit sensitive and will be doubling test dosage.
Think I have everything covered, feel free to add your 2 cents if I’m missing anything or have any advice.
