Tweetyesterday

cardio/back/abs/cardio

25min stepmill level 13(fasted)

lat activation 40x10/2 (cramping horrible so it works)
med ng pulldowns mod 70x10 85x10 100x10 120x10 140x10 160x10
mod cable mid back work 4sets 10reps (no clue on the weight here because stack isnt marked)
oa machine rows 100x15 120x15 140x15 160x15 180x15 200x15
chest supp pg row 120x12 135x12 150x12 165x12
hypers x15/4
machine crunches 40x15/4
dante machine crunches x15/4
25min stepmilll lsss level 11

done for the day. so neck is good to go now but pt fucked up my shoulder in the process. so lots of things i am not able to do and it is a huge pain in the ass training around it. still doing dry needling with a different pt ccryo and hyperberac therapy to heal everything up. i am doing some other rehab stuff that i found on my own to correct the issue. anyway, got a pretty good session in with some new movements and adaptations to movements that a good friend of mine suggested i try out. still holding strength pretty well and the pump was nasty. the lat activations were a little different from what i have done in the past and actually activate the entire lat complex. that was interesting. also learned some modified stuff to hit mid back a little better and pull the lats in with some tweaks to get better work out of them. all in all a pretty good session. tomorrow will be interesting training around the shoulder issue.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
100g jasmine rice
2 cups spinach
meal 2
8oz cod
100g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz cod
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

cardio/legs/cardio

25min stepmill lss level 13 (fasted)

seated leg curls ss 75x20ss 90x20ss 105x20ss 120x15ss 135x15ss 150x12ss 165x10ss
leg extensions ss ss55x20x20x20 ss70x20x20x20 ss85x20x20x20 ss100x10 ss115x10 ss130x10 ss145x10
adductors 100x20 120x20 140x20 160x20 180x20 190x20/2
leg press ascending set 90x5as 180x5as 270x5as 360x5as 450x5as 540x5as 630x5as 720x5as
leg press low and wide 90x12 180x12 270x12 360x12 450x12
belt squats 90x10 180x10 270x10
35min stepmill lss level 11 (post)

done for the day. went in late and feeling a tad bit beat up but got a good session in. my kid is out of school for the summer so when he doesnt have football practice he will be training with me and he got to go yesterday. so i broke him off. strength even though i felt ran down was actually pretty good and even with knees being achy initially. i am at the point where body fat is dipping pretty low so joints and stuff are running tender. so i have to push but be easy on them at the same time. still dealing with the shoulder issues, so the only things i am able to go hard on are legs and back. i did some light pressing and fly work on tuesday but it was an epic failure. i have to get blood moving in the area at the same time trying to let it heal. i got adjusted on tuesday also and everything is lied up pretty good for the most part. my graston lady says that where i am getting stuff fixed that have been neglected for years is changing moving patterns and bringing out weakness that were not there before and that could be creating some issues. idk but this prep has been rough. hell the entire year has been. made some cycle changes yesterday as well and will be noted below.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
100g jasmine rice
2 cups spinach
meal 2
8oz cod
100g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz cod
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

cycle updates 6 wks out
150 test c 150 test p eod
100 tren a eod
600 mast p wk
200 eq wk
12.5 aroma e3d
4iu gh fast 4iu post
80mcg clen

Tweetyesterday

cardio/abs/back/cardio

35min stepmill lss level 13 (fasted)

standing cable crunches 70x15/4
one arm sup pulldowns 40x15 50x15 60x12 70x12 85x12/2 50x10
hs iso low rows 45x12 70x12 90x12 115x12 90x12/3
hs iso rows 45x12 90x12 135x12 180x12 225x12 90x10
mid back cross overs x10/4
low row lower lat 55x10/3
20min stepmill lss level 11 (post)

done for the day. shoulder is still destroyed but was able to get in some really good work today. actually pretty strong and no really bad issues at all. the 10min increase in cardio was the biggest hurdle for sure and beat my ass. got a great pump and other than the shoulder joints felt pretty damn good. sleep is starting to get pretty shitty now as i get leaner and more tired. all part of the process. i am pretty happy with the package so far but not so much with all the issues i have been having. on a side note i am starving like a champ also.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
100g jasmine rice
2 cups spinach
meal 2
8oz cod
100g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz cod
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

cardio/chest/tris/abs/cardio

35min stepmill lss level 13 (fasted)

cable cross high to low 6sets 15
cable cross low to high 4sets 15
hs incline press 45x20/4
machine tricep extensions 50x12 60x12 70x12 80x12 90x12
vbar press downs 60x15 70x15 80x15 90x15 100x15 110x15 120x15
machine crunches 40x15/4
dante machine 3/4 crunch x15/4
30min stepmill lss level 10 (post)

done for the day. well since i have been limited the last couple of weeks with this major pain in the ass shoulder issue i have been playing around with movements that dont bother it. today i figured out that cable crosses do not bother it at all. so that will be most likely my focus point until i am healed up. i did single arm incline press for high reps to prevent muscle wasting to a small degree as well. also doing a little extra tricep work just to burn cals and get a little extra volume in. cardio as always for the last few years is a nut kicker and the worse part of the day. other than that everything is running along smoothly.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
100g jasmine rice
2 cups spinach
meal 2
8oz cod
100g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz cod
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetweds

cardio/legs/cardio

35min stepmill lss level 13 (fasted)

seated leg curls 75x20 90x20 105x20 120x15 135x15 150x12 165x10 120x10+10p
leg extensions 55x20 70x20 85x20 100x20 115x10 130x10 145x10 160x10
adductors 100x20 120x20 140x20 160x20 180x20 190x15/3
leg press low and close 90x15 180x15 270x15 360x15 450x15 540x15 630x10 270x30
belt squats 90x8 180x8 270x8/2
30min stepmiill lss level 11 (post)

done for the day. legs were smoked post fasted cardio and i had to break out the calf sleeves to help. they help out quite a bit but it still takes me a while after the session is over for my legs to relax and come back under me again. that and the additional 10min addition beat my ass and most likely if i dont adjust i am going to have to pull back on the levels a little bit and see if i can build up off of it. sad thing is it isnt my breathing and heart rate that is the issue its the beat down it puts on my legs and body. got in an actually pretty good leg session though which was a surprise to say the least. had to roll solo since my kid got sick yesterday. so the pace was a little on and off but still good. moved some pretty good weight around and got a damn good pump going. i did feel a little nauesous but it was most likely placebo from my kid being sick. i limped out after cardio for sure with baby deer legs.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
100g jasmine rice
2 cups spinach
meal 2
8oz cod
100g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz cod
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

supp add ins
50mg winny

Tweetyesterday

cardio/back/abs/cardio

35min stepmill lss level 12 (fasted)

oa machine rows ss 100x15ss 120x15ss 140x12ss 160x12ss 180x12ss 200x12ss
ng trac machine pulldowns ss ss80x15 sz90x15 ss100x12 ss110x12 ss120x12/2
mid back cable cross 6sets 12 reps
sup chest supp row 45x12 90x12 135x12 115x12
med ng pulldowns 70x10 85x10 100x10/2
mod ng low rows 55x10 40x10/2
hypers x15/4
machine crunches 40x15/4
25min stepmill lss level 10 (post)

done for the day. shoulder was a little bit irritated today but still got some pretty good heavy work in. other than the shoulder everything else feels pretty good upper body wise. the calves are beat up and that's par for the course and the legs are heavy. all part of being stupid lean and still plugging and banging away. holiday made the gym extra stupid crowded today so i went in with no programming and just hit the areas that i needed to with no specific movements lined up. pretty good session and energy isnt down to bad yet. increased some compounds in as we get closer.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
100g jasmine rice
2 cups spinach
meal 2
8oz cod
100g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz cod
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

current cycle
test p 100 eod
test c 150 eod
tren a 125 eod
mast p 100 ed
aroma 12.5 e3d
t3 50 ed
winny 50 ed
clen 120 ed
4iu gh fast 4iu post

Tweettuesday

cardio/chest/tris/abs/cardio

35min stepmill lss level 12 (fasted)

cable cross low to high 4 sets x15
cable cross high to low 6 sets x15
hs incline press 45x10 (non injured side only)
seated machine tricep extensions 30x15 40x15 50x15 60x15 70x15 80x15
v bar press downs 60x15 70x15 80x15 90x15 100x15
dante machine crunches x15/4
30min stepmill lss level 10 (post)

done for the day. well i figured out last week i could do crossovers with no issues and flopped the order. last set of low to high pulled on the bicep shoulder tie in but it didnt bother it at all with the high to low. so another thing to note with this bs issue. working on getting this one ironed out just like everything else but it is hard being in a def and training my body into the damn ground. been adding in extra tricep work also since i am not able to press to keep them big and full as well. nothing really significant to note today and i would say due to being hurt it was not a good day in the books but we are making progress nonetheless. also learning and doing some various rehab/prehab stretching stuff that i have been learning and tinkering around with a bit also.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz cod
100g jasmine rice
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
30g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz cod
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

cardio/legs/cardio

35min stepmill lss level 12 (fasted)

seated leg curls ss 75x20ss 90x20ss 105x20ss 120x15ss 135x15ss 150x15ss 120x10ss
leg extensions ss ss70x20 ss85x20 ss100x20 ss115x15 ss130x15 ss145x15 ss95x10
adductors 100x20 120x20 140x20 160x20
leg press low and close 90x20 180x20 270x20 360x20 450x20 540x15 315x30
belt squats 90x10 180x10 270x10/2
30min stepmill lss level 10 (post)

done for the day. well i did half the session on weds and had to pull out and hit the er. that's why the weights and stuff on the initial movements are lighter than normal. so my son and i were training weds and everything was going great. got to extensions and got a bit of a pain in the upper right side of my gut under my rib. no biggie kept training but it kept getting worse and more painful. stood up stretched a bit and did a couple more sets. nope still getting worse and then it moved into my lower back/kidney area. went over to wait for the leg press to open up and sat down for a min. at that point i was hurting really bad. so bad i had to stand back up. so i was thinking well fuck maybe my kidneys, liver or even my appendix is about to burst. so i sucked it up a little more but then i thought well shit if it is my appendix i need to get in asap so i dont get all fucked up. son drives me to the er. got labs and ct. they put me in the room and told me to lay on the bed. my thoughts were damn it i am going to have to have surgery and shut down this damn prep. nope doc comes in and says yeah everything is perfect from labs to all the scans. kidneys liver the whole 9 yards. she said hold on and let me check one more thing just to make sure the radiologist didnt miss a kidney stone or something. luckily the other doc had brought the computer over to her and i asked to see it. all clear no crap in my intestines no stones but i had huge pockets of gas all in my intestines and she pointed that out and said yep that's where it came from. funny thing is after the 3 hours of waiting in the er the pain had completely went away and it was all for freaking gas. i appologized to them for wasting their time and went home.
finished up the leg session on this one and it went pretty well. i have no clue where that horrific gas came from and i am trying to iron it out now with the process of elimination.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz cod
100g jasmine rice
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
30g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz cod
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

cardio/back/abs/cardio

40min stepmill lss level 12 (fasted)

rogers sup grip rows 45x15 90x15 135x8/4
rear facing ind handle pull downs 70x10 85x10 100x10 120x10/3
arsenal ng pulldowns 45x10 70x10/3
chest sup pg rows 120x10 135x10 150x10 165x10
cable cross mid back 4sets x10
hypers x15/4
machine crunches 40x15/4
45min stepmill lss level 10 (post)

done for the day. got a bump up in cardio and yep it will go up again tomorrow to 45/45 and my calves are freaking wrecked. getting this last little bit off absolutely beats the shit out of my body. actually felt pretty strong today but ran down at the same time. pushed the pace to try to get it done and get out as quick as possible. actually got a pretty good pump going as well. other than the shoulder which i dont think will get better until after i am done and able to no shit rest and rehab it is the only really bad issue i have going on right now. well that and gas and bloating which i am pretty sure i got fixed now on the gut side. pulling clen out tomorrow for a week and pulling some cals as well. next week will be another big hard push and then most likely will start pushing insulin and stuff in to fill back out. i hate the calf pain bad and most likely my speed on the stairs is going to slowly come down.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz cod
100g jasmine rice
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
30g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
asparagus
meal 6
6oz cod
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

cardio/chest/delts/tris/abs/cardio

45min stepmill lss level 11 (fasted)

cable cross high to low 8sets x15
reverse peck deck fly 30x15 45x15 60x15 75x15
hs incline press 45x10/4
db lats 10x10 15x10 20x10 25x10
vbar press downs 60x12 70x12 80x12 90x12 100x12 110x12 120x12
dante crunches x15/4
45min stepmill lss level 10 (post)

done for the day. made the call to try a little bit of shoulder work today and see how it held up. well the knot in my shoulder blade is pretty much gone but the actual delt still feels kind of funky and painful. did get a pretty good pump going and i wasnt about to try to press anything even close to heavy. pt says i have to leave it alone as much as possible but still keep blood and stuff going in there. so i am trying. not to bad of a session but finishing up with that cardio man. i am at the point where i am dizzy and legs take quite a while to get under me once i am done with it and i sweat bullets. so yeah we are pretty damn lean burning every drop of glucogen off and beat the hell to pieces. not feeling good but i know by the indicators that i am damn close to being ready to go. maybe about another 6-8 day push and i will be ready to kill it. good day all things considered.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz cod
100g jasmine rice
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
30g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
asparagus
meal 6
6oz cod
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

cardio/legs/cardio

45min stepmill lss level 9 (fasted)

leg extensions 70x20 85x20 100x20 115x10 130x10 145x10 (5sec contract)
seated leg curls 75x20 90x20 105x20 120x20 135x20 150x20 (5sec contract)
adductors 100x20 120x20 140x10 160x10 180x10 190x10
machine leg press 170x20 190x20 210x20 230x20 250x20 250x20 (slow neg and contract)
leg press 90x10 180x10 270x30/3
45min stepmill lss level 9 (post)

done for the day. this was a hell of a rough one. was running behind today and just felt like absolute crap. on top of that i have a bad shot in my leg right now that is ill tempered as all hell so it is tight and painful. so i went as hard as i could safely. good to also note that the dizziness of super low carb depletion is in full effect. i have to be super careful standing up and the whole shebang not to pass out. my insulin sensitivity is through the roof and i am burning through everything super fast. conditioning is improving daily and other than feeling like dead animal ass i am on point at the moment. i had a chrio adjustment done yesterday and everything was solid and good to go on that one also. so other than being beat up and tired my body is holding up pretty damn good in that aspect. going to be hitting cryo this weekend and i have one more dry needling appt next week. so coming in cruising now i hope. not a bad day but not going to say a good day though either. cardio blows donkey dick and is kicking my ass as always too.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz cod
100g jasmine rice
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
30g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
asparagus
meal 6
6oz cod
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

cardio/arms/cardio

45min stepmill lss level 9 (fasted)

v bar press downs x20/6
cable rope curls x15/6
machine curls ts 10x10ts 20x10ts 30x10ts 40x10ts 50x10ts 60x10ts
machine tri extensions ts 50x10ts 60x10ts 70x10ts 80x10ts 90x10ts 100x10ts 110x10ts
machine crunches ts ts30x15/6
bb 21s 40x21/4
standing machine dips 45x12 90x12 135x12 180x12
45min stepmill lss level 9 (post)

done for the day. pretty cut and dry easy day in today other than the cardio which is still getting harder not easier. nothing crazy heavy and being so low carb the pumps are good but not god awful painful. still doing most movements to protect the shoulder and not get it to fired up while still pushing blood in and around. since it is a holiday weekend and the weather was pretty nice, we were able to get in and get it done and get out pretty quick. did get some graston work done yesterday and even though i am tired and pretty beat up i really didnt have anything that was crazy messed up. her and i were both surprised at how well everything has held up. i figure it is all the extra recovery work i have been doing daily. all in all a pretty good week. one more cardio session and i get to rest for a day and a half.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz cod
100g jasmine rice
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
30g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
asparagus
meal 6
6oz cod
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

cardio/back/abs/cardio

45min stepmill lss level 9 (fast)

oa sup pulldowns 35x15 42.5x15 50x12 60x12/3
oa ng cable rows 35x12 42.5x12 50x12 60x12 70x12 80x12
ng arsenal pulldowns 45x12 70x12/3
cable cross mid back 4sets x12
chest sup pg machine rows 105x12 120x12 150x12 165x12
hypers x15/4
machine crunches 40x15/4
45min stepmill lss level 9(post)

done for the day. after saturday's refeed and cryo session cardio wasnt crazy brutal but it did take a while to get legs back under me after the fasted session. so i was pretty well recovered but the training day didnt go as well. felt pretty damn weak and ran down. still got some good work in and actually kept a good pace going. hitting the i am about to die stretch now, so we are just about there in the process. sleep is shit but i did sleep a little better last night which probably helped a little bit but i am still tired as hell. this is the part where you put the blinders on and put one foot in front of the other. pulled carbs down super super low for the week and clen will go back in in a day or two. so the feeling like shit will go to the feeling like absolute dog shit. enjoy the process is the mindset.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz cod
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
30g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
asparagus
meal 6
6oz cod
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

will update my current cycle tomorrow or thursday when i put clen back in