After that post I went online and did a ton more googling and found out that in the USA they are loosening up on that. I then also checked Armidex and Tamoxefin and that was also ok. Full disclosure I was on a Cancer board (because that is what its intended use is) and that probably assume they were not currently taking it. Well long story short I went in to try and help and my doctor / good friend / Little Sister’s BF was there and showed me the national list of drugs you cant be taking in Mexico and that had Tamoxefin and Arimidex on it for like several years. We did end up getting a donor, my doctor to the RESCUE!!! Technically I was ruled out for drinking on Sunday and my BP. Had I known though I would have had my BP under control (not 8k cheat day and drinking) and obv not drank but I didnt think they would need me.
Long story short, we got a donor, her surgery goes ahead as planned and we gonna rock it like we stole it.
AM Stats: 96.85kg 95cm Waist I am pretty sure that waist will be back to 93cm by the weekend and I am going to be dial back the cheat meals for a few weeks to keep the lean out train going a bit. I am going to see about getting back down to a 91ish cm waist but very slowly. If I feel weak or lose strength or even too much weight we eating again.
Workout #1: Bench
Comp Bench
4x2@160kg
4@160kg
Cable Fly
Rope X
Lateral Raise
Dum Skull Crusher
This was a pretty good workout. 160kg wasnt moving as fast as it used to I dont think but I hit all my scripted reps so thats pretty big. Delts seem like they went from injured to just fatigued too so that is progress. I really think I have a 195/200kg Bench at the end of this.
Diet Tweaks:
-More Salt-Lite…like double which brings my potassium up to ~5500mg and Sodium to ~2800mg before food which beans / meats are pretty high in that good stuff.
-More Fat: Bumping fat intake up to over 60g from under 40. I am just adding an egg to a couple of my meals for now and eating more beef. Hopefully this helps the joints and what ever else fat does. Plus when I decide to cut again I will have a higher fat intake to pull from late in cut.
-More Beef. Even BBers think Beef makes them stronger and fuller and with trying to increase my fats beef works perfect. I am having it at least 1 meal a day but probably more like 3.
Speaking of BBing I am starting to think BBing size weaknesses are a bigger indication of problems with PLing or strength in general than I previously thought.
My post delts are pathetic compared to Anterior Delts and especially my traps. I think this causes a lot of my delt issues not only with benching but also with the Squat. Obviously having a strength imbalance front to back will cause issues with bench. But having to bend the bar around my traps sucks for my delts too. Making my Delts bigger will give a better shelf but also will aid in mobility just from pushing the ROM and also stability by making them stronger. Over the last week or so I have started attacking the shit out my posterior delts and I already think my posture, Low Bar Squat rack and delt health in Bench is improving.
My hamstrings are pathetic too. In the past I thought my quad tendonitis and knee pain was from weak quads. So I attacked the shit out my quads. Short term it worked because I wasnt squatting heavy. But once the weight got up there the pain started coming right back. I think by attacking my quads it made my quads even more dominant so it actually made it worse. Now I am attacking the shit out of my hamstrings and if I have a posterior dominant Squat so be it. Healthy knees baby!!!
PM Workout
Cardio 10 Minutes incline walking
EZ Curl Warmup
Rev EZ Curl drop set into EZ Curl
Bicexual Curls
Unilateral Preacher Curl Machine
Crunches
Vacuums
Going to keep cardio in at least twice a week if only 10 minutes a session. I honestly just think it will keep my glute ham tie ins and hamstrings leaner. I know that is some hard core bro science but it also helps settle my food if that is needed or gives me a decent warm up on pump stuff workouts. I mean supposedly it is good for you too…if you care about that sort of stuff. (I actually think resistance training is better cardio but what evs)
Closing Calories / Macros: ~3351/240p/440c/56f Unless I need a snack then I will have a protein shake. Missed fat a bit because I made dinner with out checking the Diet and forgot to add an egg. Its actually a little hard for me to bump up fats without eating peanut butter, dairy or drinking oil. I guess not that hard, just a random egg here or there. 80-20 Beef will probably help a bunch too next time I go shopping.
Not to thread Jack your journal but I donated today on TRT. The only questions they asked where have you used any steroids NOT prescribed by your doctor.
Workout #1 Squats…ish
Squat 3@235kg@RPE9
Fk Split Squats
Leg Press Lunges
Leg Press Burner Set
Quad X 3x20@150 (PR BABY!!! …lol)
Ham Curl
I was supposed to hit 5 reps at RPE 7 and my target for that was 220kg but I got hella greedy. Rest of the workout went great. Had some quad veins poppin through the tights.
Going to have a MILD cheat meal then go hit back. Hopefully a nap in there too. The cheat is fried fish and English style chips and I wouldnt cheat right now (#bikiniprep) but I have been craving this for like 2 months (since my last Bikini Prep) so mi Suegra is making it for me and I wanted it with a Guinness but I cant cheat that hard. Plus I got back later.
Workout #2: Back
Warmup:
5 Minutes Cardio
1 Arm Cable Row
Dum Yates Row
WORK:
Wide Grip Uni Row Machine
1 Arm Lat Row Machine
Back Fly
Pullover
VERY productive workout. I put the Dum Yates Row in my warmups and focused on making the same movement with each side and went up by 10s. When the weight got heavy enough it was VERY easy to see exactly the movement pattern I was doing that was an issue. It is probably a bit of chicken and egg but none the less things should even out of over the coming months.
I had been a bit lazy with warmup sets because I would already be warm and just want to get my 3 sets of 10-20 done and be done with a movement I hate. Well when I did that I just went ham and moved weight not noticing how shit my motor patterns were.
DIET FK ME and the POTATO BLAST is more perfect than I knew!!! So right now I realized I am eating far too much soluable fiber. Not fun. Minds well not be eating fiber. Turns out you need a balance of soluable and insoluable…or just insoluable idk yet still reading. BUT POTATOES have both. 3 Most important thing in a cut are Protein, Fiber and Volume. Damn did I nail it with the Potato blast (get really lucky). It also seems Papaya are a very close 2nd place. I will be diversifying my fiber sources.
ERIK KANEFSKY HOLY HELL: He just released his cycle video on youtube for his last prep. Makes what I do look like an amateur. I watched it and it was already taken down. You can watch it on Patreon though. Luckily I wrote down as much as I could.
biggest wows:
-3g of Test E entire cut
-700mg Test Prop cut out 1 week out of show
-Last ~6 weeks was running 300mg Anadrol / 100mg Winstrol / 75mg Proviron and added Halo at 2 weeks out. He was running orals for more weeks but hard to decipher everything.
-Last 3 Weeks he was running 875mg / 1050mg / 1400mg of Tren Ace and Mast Prop
-Clen up to 150mcg / Day
-ECA didnt say amount but twice a day
-HGH 10 to 15iu (normal)
Total Stack was Test / Primo (600 up to 800) / Tren (350 up to 1400) / Mast (350 up to 1400) / the Orals / the Burners / HGH
Just WOW! I am a light weight LOL
Lastly: This may not seem like an awesome cheat but it was. Ending Calories ~3800
AM Stats: 96.25kg 95.5cm Waist My waist is really fkn with me. I am not sure how much of it is Estrogen, Fiber back up and/or just being fat. Diet tweaks will sort it all out over the next couple days.
Diet Tweaks:
-Going back to low fat and dropping cals a bit for the weekend.
-Substituting a lot of my beans for potatoes for fiber. That should get things moving again.
-Not messing with my AI. I feel great. Energy levels, recovery, everything feels awesome so I am going to ride that wave through the Singles.
Thursday EZ Pump
Face Pulls
EZ Bar Curl
Rev EZ Bar Curl
Uni Preacher Curl
Lateral Raise
Rev Pec Dec
Crunches
Vacuums
Oblique Side Bends
Despite being a fat slob my Vacuum has improved. Also pretty good veiny pump…WTF is wrong with you belly???
OK gonna have to play some poker as I am only training once today.
I think this is a good idea. When I started hammering my hamstrings, my knee pain went away. I was a very quad dominant squatter as well. Now I wide stance box squat for most of my work (pre-injuryyyy).
NECK GAINZ FTW!!! Navy BF Formula for men only uses Neck and Waist. I just assumed that my neck would not fluctuate but I measured it today and it gained 0.5cm since last time which lowers my BF% by about 0.3%. Not a ton but still. I had measured it before the cut ended and it was 42cm. I just assumed I measured it wrong that time because post cut it was 43.5. I will start measuring it every Friday.
AM Stats:96.25kg 94cm Waist Waist didnt come in as fast as I hoped but we are on the right track now. Today is the first day I felt really good tummy wise. Bloat (and gas) seems to be gone so now it is just fat.
Dia de Muertos
Squat Warmup (Some sets up to 140kg)
Deadlifts
5x1@240kg
Assisted Pullup Lunges
Leg Press
Ham Curl
Quad X
RDLs
Deads did not move as I hoped. I think I need to lock my lats in better…and keep my hips a bit higher which I seemed to forget to do today with the belt. I also had a pretty decent case of Quad and Trap DOMS. Next weeks traiing will be significantly dialed back for hopefully some good singles in Bench and Deadlift…I am so excited!!!
PM Back Workout
I dont even really remember what I did. Probably over 15 to exercises or variations trying to get a good mind muscle connection to attack this lat imbalance. I normally do my back work at Prince and but dont have a car right now so had to go to Powafit for it. Still a good workout. Just too many things to list.
and LOL Eric…he has to be the worst BBer ever. Training, diet, sleep, even just getting to the gym in the 19+ hours a day it is open before it closes is a struggle for him. I dont care about his dosages but not even tracking what you are doing. If I had to I could go through my sheets and find over 95% of the injections, orals and even AIs that I have taken.
I know I know woohooohoooiiiiieeeee hes huge but seriously he has been bulking the majority 6 years straight minus 2 cuts for shows. He is a really good example that BBing is Drugs.
Yea yea thats just the icing…BULLSHIT!! You arent getting that big or that lean with out them making them mandatory. They are the oven. You can have the yeast, flour, sauce and cheese but until you put it in the oven it isnt pizza.
OK funny rant over time to meal prep and chill. I actually love his videos they are funny and he is really charismatic and he is super young so I am sure he will learn and with his dedication he should look great eventually.
Closing calories: ~3700 will edit if I eat more than that. I have been starving all day and tbh my Dead workout wasnt next level or anything.
AM Stats: 96.25kg 93.5cm Waist Ab fat seems lesser too so we are back on that GAIN TRAIN!!! Minor DOMS in forearms, biceps and Traps. Pretty disappointed nothing in my Lats.
LOL Family Long story short I got all fired up and explained why Splenda is bullshit to my family in really good spanish (for me) and at the end the were all clapping and cheering…for my spanish LOL
SPLENDA IS BULLSHIT RANT: To make this short as possible Splenda is actually 3.31 calories per gram where table sugar is 3.87 cals. Splenda is made up of Sucralose (0 cals), Maltodextrin (3.80 cals) and Dextrose (3.80 cals). Their glycemic indexes vary depending on the source but they are never lower than Sugar and up to double. Bottom line Splenda is a better option for BBers using Slin to keep them from going hypo than giving this to the general population as a healthier sugar option.
Here is the corruption of the regulating entities. Because Splenda is sold in 1g packets it is legally allowed to be called Calorie free. Sugar is typically sold in 2.8g packets BUT if they decided to sell it in 1g packets sugar could also be considered calorie free.
BBers using slin typically prefer Maltodestrin or Dextrose over sugar because it digests faster (glycemic index) thus making it easier to consume while or before training.
OK…BENCH
Comp Bench
4x1@170kg
3@170kg
Cable Fly
Tricep Rope X
Huh I forgot Lateral Raises. I was in a hurry because I had to take Wifey to a Diabetic clinic that sells a ton of splenda loaded bullshit. Either they are fkn morons or just dont give a fuck.
Bench felt heavy tbh, my body is not acquanted with these weights. I do think I have 200kg next week after some fatigue and muscles recover. Which brings me to…
DELOAD…errrr its more of a Taper…or maybe just a normal person’s split. Half of my deload is built into the beginning of the strength blocks being pretty light. Next week no 2 days, no cardio, still training every day and I will keep a lot of the assistance lighter. Friday I get to go for a heavy single on Deads and Saturday I go for a heavy single on Bench. Tuesday I have that option too because lately I have been feeling stronger on Bench on Tuesday’s but that is probably because there is less workload leading up to that than on Saturday. Next week actually yea I might test Deads on Saturday.
AM Stats: 95.8kg 94cm Waist There is an outside chance I have a huge pec vein coming in. That would be AMAZING!!! Honestly I am trying not to look at the mirror because eyes lie but at the same time I am trying not to look at the scale and waist too much because I am seeing new veins which I consider the ultimate sign of progress.Veins arent seen under fat. And veins dont come with out added at least muscle maturity but probably also size. So its like a tell tale sign of muscle gainz. I mean if it were just Blood Pressure then my fingers would be swollen and headaches and the tests would show that etc.
Sunday FUNDAY!!!
Delt Warmup
EZ Curl
Hammer Curl
Rev EZ Curl
Preacher Curl
Rev Cable Fly
Lateral Raise
Rev Pec Dec
So I did the Banded W thing for part of my warmup and that hit my posterior delts better than anything before. I will be making that my main post delt exercise I think or some variation of it.
New Addiction (because I need more): Coke w/ Coffee.
Cool Stats from 1st 3 weeks of this training block:
Calories: 86600 (4124 per day)
Workouts: 30 (10 a week)
Weight Change: -1.2kg
Navy BF% Change: -0.3% (19.2 to 18.9)
I think a bit of that weight loss is supplementation leaving the system but everything I gain or lose from here on out should be muscle…or fat. Oh also that weight loss was from the peak of my rebound up to 97kg. So probably some water lost too.
Eating kind of light today because we are having a CARNE ASADA!!! WAHOOOOO!!! No cervezas para mi pero al proximo semana SI!!!
AM Stats: 96.7kg 94.5cm waist Like the weight gain and the waist should come in this week. Super excited for my leg workout today!!! Hopefully I dont muck it up.
Diet: Pretty sure I have all the fibers and stuff sorted. I am probably going to only meal prep my 1st 4 meals then for meals 5 and 6 I can either stick to the plan or free lance it a bit. The 1st 4 are the ones around my workout(s) so I need those to be the cleanest so I dont feel like garbage.
Base Macros: ~3400 calories 225p / 466c / 60f / 42 Fiber divided equallyish among all meals. 2 Meals are with Beef, 1 of eggs so I am hopeful for the strength gainz. I will just eat my meals as I am hungry and if I run out eat more. Also snacking on fruits. LEAN(ish); CLEAN(ish) EATING; MACHINE(ish)!!! I should make that into a T-Shirt.
T-Shirts Now available at all your custom T-Shirt making stores:
LEAN(ish);
eatin CLEAN(ish);
MACHINE(ish)!!!
It has a better ring to it if you drop the eatin but petty sure people will think I am referring to hygiene which is probably funnier. Now accepting all brainstorms.
GAWD DAMN THAT IS THE WORKOUT IVE BEEN TRYING TO HAVE!!! I am switching gyms to Prince. I had an awesome workout and my mobility is good enough that I can get into the rack for low bar…but I will need to start wearing wrist wraps.
Piernitas: Hamstrings
Comp Squat
7@500lbs
8@405lbs
Leg Press
Lunges in a Machine for Lunges I think
Quad X
Ham Curl (legs gave out after set #2 so I only did one more set here)
Adductor Supaset with Abductor
Sumo RDL
Conv RDL
This is basically my Hamstring focused leg workout for when I Bodybuild again. It was awesome. I probably wont do too much Quad focus work because as bad as my Quads are my Hamstrings are way worse. So anything I could position my feet for more Posterior chain work I did. Which I think was just Lunges and Leg Press.
I loved Sumo RDLs. They hit glutes more and hit my Hamstrings in a completely different feeling way than conv RDLs…but I still like conv RDLs so I will keep doing both as finisher #1 and finisher #2 .
Oh and that 500 for 7 is 5lbs less than my all time 7 rep PR but I am at least 5kg lighter and on about 1g less of tren…pretty sure I was on Mast too at the time. In hindsight I am a little disappointed I didnt grind out that 8th.
Yup so crushed myself with this workout. I would be shocked if my legs work correctly tomorrow and I probably took 20kg off my top Dead set on Friday but tbh this really isnt a peaking or even a true taper. This is an offseason of GAINZ!!! and the TRAIN DONT STOP!!!
tee hee super cheesy but I am on cloud 9. Workout lived up to my mental hype.
