I do, my email is in my profile.
1 Like
To get more potassium for lower back pump try some butternut squash. It has a ton of potassium and has the consistency of a mashed potato with less cals per gram.
I cook mine cut in half, scooped out the seeds, face down in a casserole dish with about a half an inch of water in it. Cook for 45 minutes at 400 degrees. Serve with butter and brown sugar. It is like a dessert. You get a lot for not that many cals.
3 Likes
Meetketchup Pull
Tuesday, Jun 11, 2024 at 2:07pm
Lat Pulldown (Cable)
Set 1: 170 lbs x 14
Set 2: 170 lbs x 11
T Bar Row
Set 1: 135 lbs x 14
Set 2: 135 lbs x 11
Seated Incline Curl (Dumbbell)
Set 1: 40 lbs x 15
Set 2: 40 lbs x 9
Lat Pulldown (Cable)
Set 1: 35 lbs x 9
Set 2: 30 lbs x 13
Iso-Lateral Row (Machine)
Set 1: 155 lbs x 18
Set 2: 155 lbs x 14
Cable Pullover
Set 1: 70 lbs x 16
Set 2: 85 lbs x 9
Bicep Curl (Cable)
Set 1: 30 lbs x 15
Set 2: 30 lbs x 12
Set 3: 25 lbs x 11 [Drop]
Set 4: 20 lbs x 5 [Drop]
Set 5: 15 lbs x 5 [Drop]
Rear Delt Reverse Fly (Machine)
Set 1: 50 lbs x 20
Set 2: 50 lbs x 14
Set 3: 50 lbs x 13
@hevyapp
Wasn’t attacking the set, but i still progressed and that’s what matters.
3 Likes
I’d give you bro hug, but I’m behind a screen.
May you swiftly take action that leads to your happiness.
You don’t deserve drama, you deserve peace.
2 Likes
I do the same thing but I can’t see yours. Idk maybe I’m being a moron; I’ve done it before but I just can’t see it now. Maybe they did away with it when they changed the format.
If you want, my email is andrewgenreceptors@proton.me
(anyone else reading this is welcome to come say hi as well)
Steven.m.gentz@gmail.com
There is a drop down in the profile that exposes it. I couldn’t find it on mine for a second.
2 Likes
Meetketchup Legs B (Ham Focus)
Wednesday, Jun 12, 2024 at 2:30pm
Hip Abduction (Machine)
Set 1: 175 lbs x 16
Set 2: 175 lbs x 15
Leg Press (Machine)
Set 1: 495 lbs x 20
Set 2: 495 lbs x 18
Lying Leg Curl (Machine)
Set 1: 175 lbs x 18
Set 2: 175 lbs x 12
Goblet Squat
Set 1: 110 lbs x 15
Set 2: 110 lbs x 15
Set 3: 110 lbs x 14
Straight Leg Deadlift
Set 1: 220 lbs x 13
Set 2: 220 lbs x 12
Reverse Lunge (Dumbbell)
Seated Leg Curl (Machine)
@hevyapp
Knees feeling like trash. Motivation in the tank. It’s like the same week i finally figure out some shit that’s had me struggling for over a year - i start falling apart.
Sometimes, i really am my own worst enemy. I have to pull my shit together.
6 Likes
Meetketchup Push
Thursday, Jun 13, 2024 at 1:49pm
Incline Bench Press (Dumbbell)
Set 1: 105 lbs x 13
Set 2: 105 lbs x 7
Incline Chest Press (Machine)
Set 1: 225 lbs x 13
Set 2: 225 lbs x 6
Low Cable Fly Crossovers
Set 1: 30 lbs x 15
Set 2: 30 lbs x 12
Lateral Raise (Dumbbell)
Set 1: 45 lbs x 22
Set 2: 45 lbs x 17
Upright Row (Barbell)
Set 1: 145 lbs x 10
Set 2: 145 lbs x 9
Cable Y Raise
Set 1: 17.5 lbs x 17
Set 2: 17.5 lbs x 12
Set 3: 17.5 lbs x 10 [Drop]
Set 4: 12.5 lbs x 9 [Drop]
Set 5: 7.5 lbs x 9 [Drop]
Butterfly (Pec Deck)
Set 1: 175 lbs x 15
Set 2: 175 lbs x 12
Triceps Dip (Weighted)
Set 1: 90 lbs x 8
Set 2: 45 lbs x 12
Set 3: 45 lbs x 10
Triceps Extension (Cable)
Set 1: 100 lbs x 12
Set 2: 100 lbs x 9
Set 3: 80 lbs x 11 [Drop]
Set 4: 60 lbs x 7 [Drop]
Set 5: 50 lbs x 5 [Drop]
@hevyapp
Getting my shit together.
6 Likes
pleased for you.
1 Like
Week 4 Check-In
| Date | Weight | Day | Calories | Pro | Carbs | Fat | Workout For Day | Cardio Time | Sleep |
|---|---|---|---|---|---|---|---|---|---|
| 207.8 | Goal | 250 | 235 | 60 | 7 to 8 | ||||
| 6/10/2024 | 210.7 | Monday | 2508 | 251 | 241 | 60 | Push | 14500 | 6 |
| 6/11/2024 | 209.2 | Tuesday | 2508 | 251 | 241 | 60 | Pull | 12700 | 6.4 |
| 6/12/2024 | 208.9 | Wedensday | 2508 | 251 | 241 | 60 | Legs B | 12100 | 6 |
| 6/13/2024 | 207.6 | Thurday | 2508 | 251 | 241 | 60 | Push | 12500 | 6.8 |
| 6/14/2024 | 207.6 | Friday | 3242 | 244 | 427 | 62 | off | 9800 | 6.2 |
| 6/15/2024 | 210.2 | Saturday | 2509 | 265 | 234 | 57 | off | 3700 | 6.5 |
| 6/16/2024 | 211.5 | Sunday | 2476 | 265 | 237 | 52 | off | 5.7 | |
| 209.4 | Average | 2608 | 254 | 266 | 59 | 10883 | 6.2 |
I don’t have an explanation for the weight gain.
Decided to side-by-side compare weeks 3 and 4 to make sure I didn’t backslide (I was pretty solid on macros so I’m doubtful of backsliding).
Was dealing with way too much stress and motivation loss this week.
In my last week of school; expecting a shitshow for training so I’m anticipating damage control this week. Will see what coach has to say.
^coach says no changes, but no free meal. Train when I can. I’m holding water from stress and free meal being too large.
6 Likes
Water weight is a real thing. Stress, diet change, not drinking enough water even will cause water retention.
4 Likes
Agreed, water weight from stress is real. I’ve noticed myself that during particularly stressful weeks at work I’ll weigh in 2-3lbs heavier a few days in a row, regardless of diet and exercise that week
3 Likes
Cortisol = inflammation = fluid retention
1 Like
This week is going to be pretty far off, but for good reason.
- I just paid off my credit card and I’m only a couple months away from being consumer debt-free.
- I’m using this time to finish up my bachelors classes - which will be done by the end of this week.
I haven’t smoked a cigar since my daughter was born, but it’s seeming like i owe myself a congradulatory cigar or two.
10 Likes
Degree finished.
Marriage back on track.
Credit debt is ended.
Little one is impressing me on the daily.
Mission clarified.
I’m not quite sure how to take all that, but I feel like I can take a breath.
I know better than to take more than one.
Lets fucking get some.
Meetketchup Pull
Monday, Jun 24, 2024 at 2:01pm
Lat Pulldown (Cable)
Set 1: 70 lbs x 14
Set 2: 70 lbs x 10
Iso-Lateral Row (Machine)
Set 1: 205 lbs x 10
Set 2: 160 lbs x 14
Lat Pulldown (Cable)
Set 1: 70 lbs x 16
Set 2: 70 lbs x 12
Cable Pullover
Set 1: 85 lbs x 12
Set 2: 85 lbs x 8
Bicep Curl (Dumbbell)
Set 1: 40 lbs x 13
Set 2: 40 lbs x 10
Set 3: 40 lbs x 7
T Bar Row
Set 1: 180 lbs x 10
Set 2: 180 lbs x 9
Rear Delt Reverse Fly (Machine)
Seated Incline Curl (Dumbbell)
@hevyapp
10 Likes
Wow, that’s awesome news mate!
2 Likes
Meetketchup Legs A (Quad Focus)
Tuesday, Jun 25, 2024 at 2:01pm
Hip Adduction (Machine)
Set 1: 175 lbs x 16
Set 2: 175 lbs x 12
Lying Leg Curl (Machine)
Set 1: 175 lbs x 17
Set 2: 175 lbs x 10
Hack Squat (Machine)
Set 1: 0 lbs x 22
Set 2: 0 lbs x 16
Set 3: 0 lbs x 15
Leg Extension (Machine)
Set 1: 205 lbs x 12
Set 2: 205 lbs x 8
Calf Press (Machine)
Set 1: 250 lbs x 15
Set 2: 250 lbs x 12
Set 3: 250 lbs x 10
Leg Press (Machine)
Split Squat (Dumbbell)
@hevyapp
My knees are not doing well. Like at all.
What i trained today worked out well, but I’m still missing split squats and leg press alternatives.
They feel like shit during pretty much all quad movements, some of which are just actively painful. I do all quad exercises with 7mm knee sleeves.
They hurt when sitting for more than maybe 20 mins, even with ergonomic positioning.
Hell, they even feel warm and a little swollen after long walks.
Both kneecaps are looser than normal.
I dislocated both of them about 8 years ago and this feels similar to how they felt afterwards, if not worse.
Running BPC 175mcg each knee, morning and night. It feels a little better for an hour or two afterwards. I’m gonna need to get this checked out but I’m not sure what is to be done about it tbh.
3 Likes
Is it at the top of your kneecap?
1 Like
Mostly, yes. It’s all over, but most noticeable at the top.
I was having the same issues depending on what AAS I was running at times. I know you are knowledgeable on pharma but you may want to check your compounds etc
1 Like