Mkretz walks on the Dark side with Trenabolic! (sponsored)

[mkretz]

Quick note.....my wrists are turning yellowish.... Any idea y?

 

[mkretz]

Quads/chest

Heavy leg ext
175*10*5

Superset with

Banded hack squat this creates more tension at the top for more quad involvement
3 45s + 25*10*5

Leg ext
3 double drops 130*15, 80*am 60*am

Banded hack
2 45s 20*4 drop on last set

Fly machine
155*8*5. Most I've ever done****

Front squat - back is still sore so went light with pause at bottom
135*5*6

Superset with

Db incline fly
52.5*6-8*5

Db incline press
65*8-10*4

Heavy led press with bands wide stance
7 players*10*5

Superset with

Hammer incline
140*10-12*4

Same leg press with close stance
Superset with
Decline hammer

4 sets 10-12

Close and wide stance leg press
4 plates*20*3 each

Superset with

Ab wheel
7 sets

1 leg leg press

Cable fly one arm each height 3 sets of 15

 

[mkretz]

Noticing the places I apply it get very warm while exercising...wierd

 

[01tj]

Box of disposable medical gloves = about $5 for 100

Makes transdermal applications much easier and no waste

Why not just put it on your forearm then rub it in with the other forearm? That's probably one of the leanest parts of most lifters bodies

 

[Driven2lift]

Why not just put it on your forearm then rub it in with the other forearm? That's probably one of the leanest parts of most lifters bodies

Because he was asking for an alternative to that exact method lol

I find gloves to be easier and don't have to worry about any waste, It was also recommended to me by my doctor and pharmacist for a transdermal medication

 

[01tj]

Because he was asking for an alternative to that exact method lol

I find gloves to be easier and don't have to worry about any waste, It was also recommended to me by my doctor and pharmacist for a transdermal medication

I thought he was trying to rub in into his thigh with his forearm. I also like the glove idea but if they aren't handy wouldn't forearm to forearm also give you no waste?

 

[T-Bone]

I've never used gloves. Doubt there is really much waste. Just as much as gets on your hands is going to get on the gloves. Use your hands its easier. Talk about OCD. Way to make something easy complicated when it doesn't have to be.

 

[R1balla]

I either wash my hands immediately after or use gloves. For me it's not the fact of wasting it. It's getting the product on other things or people.

 

[mkretz]

OK..... Strength was definitely up.

Its hard to tell exactly how much but I felt like I was just throwin **** around

I think I may keep applying on tops of feett and look for gloves

Still taking one inhibit p per day as well

 

[mkretz]

Yest was cardio only macros around 350 150 150 pcf

Today prob around 350 400 120

 

[mkretz]

Today is cardio only. Macros similar to wed

 

[R1balla]

OK..... Strength was definitely up.

Its hard to tell exactly how much but I felt like I was just throwin **** around

I think I may keep applying on tops of feett and look for gloves

Still taking one inhibit p per day as well

What did you see exactly in the strength area?

 

[mkretz]

What did you see exactly in the strength area?

Was able to get 70s on incline for sets of 8 instead of 6!

Was able to do sets of 15 on DB rows with 100 usually only 12

Tbar row - got 6 25s plus a 10 for 12 pretty easy, that woudl normally be tough for 8-10!

 

[mkretz]

Today i was able to curl 42.5 for alternating hammer curls - not the greatest form but even with the same form the most ive ever done is 40

 

[mkretz]

took pics tonight will try to get them up tomorrow.....im sooo effin skinny lol

 

[R1balla]

took pics tonight will try to get them up tomorrow.....im sooo effin skinny lol

You look good in your avatar

 

[mkretz]

 

[mkretz]

Critiques??? Other t han shave lol

 

[mkretz]

Yesterday's shoulder/quad workout was intense....

Pushed up leg ext 10lbs

Leg press up another plate

 

[mkretz]

Today was chest and back trying to improve on numbers from last workout


Got 70s for 5*8 first time for

Worked up to 215*8 on bent over row up 10 lbs on last week

Up 10 pounds on tbar

After all those increases I was still able to do more on a few other exercises.... Feels good!!!

 

[mkretz]

Decided to have pretty high calorie day test...killer w.o and lots of cardio...

Macros roughly

350 p 500c 175 f!

 

[mkretz]

Btw got some blood work done before starting ....liver enzymes high as usual, bun high, creatinine normal...hdl 112!!! Ldl 106

T4 was low though.....thoughts?

 

[mkretz]

today i just did like 25 minutes, some decline leg raises, decline sit ups, chops, barbell curls, DB twisting curls, and rope curls

also cardio

macros

370p 150 c 160 f

 

[McCrew530]

Jeezus Bro you are diced! My only critique would be to eat more. SH!t you could step on stage right now and do well in physique. Im betting an upped calorie count mixed with tren and how hard you are pushing your self you will put on some solid mass

 

[T-Bone]

That's an ass-load of protein.

 

[mkretz]

That's an ass-load of protein.

what would u suggest?

 

[mkretz]

Jeezus Bro you are diced! My only critique would be to eat more. SH!t you could step on stage right now and do well in physique. Im betting an upped calorie count mixed with tren and how hard you are pushing your self you will put on some solid mass

guess ill bump up calories another 300 or so?........ mostly carbs and fats? since my protein is already very high?

 

[mkretz]

any comments on low t4? from alot of cardio?

 

[McCrew530]

guess ill bump up calories another 300 or so?........ mostly carbs and fats? since my protein is already very high?

3-500, your body burns cals at a great rate so adding in additional calories would do you well. but ya mostly from carbs and fats as you eat more protein than I do and I weight 210. Not nearly as lean though.

 

[T-Bone]

what would u suggest?

I see your 165 pounds. I'd just get 1 gram of protein per pound since your trying to gain....I'd raise your carbs up to at least 400 grams per day. Maybe even up to 500 considering the volume of your workouts and all your cardio. Fill in the rest of your caloric make up with fats.

 

[R1balla]

I see your 165 pounds. I'd just get 1 gram of protein per pound since your trying to gain....I'd raise your carbs up to at least 400 grams per day. Maybe even up to 500 considering the volume of your workouts and all your cardio. Fill in the rest of your caloric make up with fats.

Agreed

 

[Driven2lift]

any comments on low t4? from alot of cardio?

If it stays low I would get on synthroid, but increasing your carbs should raise levels.

 

[mkretz]

I see your 165 pounds. I'd just get 1 gram of protein per pound since your trying to gain....I'd raise your carbs up to at least 400 grams per day. Maybe even up to 500 considering the volume of your workouts and all your cardio. Fill in the rest of your caloric make up with fats.

Fuel like that be a lot of fat.... I just love protein I guess lol

 

[mkretz]

If it stays low I would get on synthroid, but increasing your carbs should raise levels.

Don't really want more meds.....next blood work isnt for like six months.... Anyway to tell if its increasing

 

[mkretz]

Also.... I have been contemplating a full cheat day and coin like 10000 cals.... Really out of pure gluttony, I am pretty lean.... Thoughts? Please don't rip me apart too bad

 

[Driven2lift]

Don't really want more meds.....next blood work isnt for like six months.... Anyway to tell if its increasing

Body temperature and energy levels primarily

 

[T-Bone]

Fuel like that be a lot of fat.... I just love protein I guess lol

Don't be so scared of fat. Protein is great but you really don't need that much....Up your carbs and enjoy the gains. I mean your eating more than double your body weight in protein....Plus you're trying to gain mass and eating for that....I really doubt you will gain much fat.

 

[R1balla]

you can afford to gain some fat man. after all, it is bulking season. You know what diet you need to be on to get the look you want for the summer so I would just focus on pure mass right now then cut in the spring. maybe get on some brawn in the spring when you cut

 

[McCrew530]

Also.... I have been contemplating a full cheat day and coin like 10000 cals.... Really out of pure gluttony, I am pretty lean.... Thoughts? Please don't rip me apart too bad

 

[01tj]

Yep, bulking is fun especially around the Holliday's

 

[R1balla]

def do the 1k meal

 

[T-Bone]

I wouldn't do the huge carb load meal. Instead I'd just raise the carbs and lower the protein as recommended before in this thread by me and the other guys. Only because of your previous history. I thought you posted that you once did have an eating disorder and I don't think an all out binge would be a good idea specifically for you based on your personal history.

 

[mkretz]

I wouldn't do the huge carb load meal. Instead I'd just raise the carbs and lower the protein as recommended before in this thread by me and the other guys. Only because of your previous history. I thought you posted that you once did have an eating disorder and I don't think an all out binge would be a good idea specifically for you based on your personal history.

ya that is true... i had a cheat day two other times a few months ago.... did fine with it....... maybe ill do it on my bday, jan 21st!.


Thanks alot guys for all the input really appreciated!! I gotta grow! I honestly know whats been holding me back and thats fear of fat gain.....

 

[mkretz]

felt great during workout today - it was injection day for my test its amazing how much more sense of well being i usually get around the shots, and im sure teh tren in helping too......

strength was up today as well! . Weird combo today - shoulders/hams/tris

my standing ohp wasnt really up though

105x6x4
110x6x2 triple drop on last set

superset with

seated calf raise
100x10-20x5

RDL
245x8
265x8
275x8
275x8
275x8 - this is the frist time ive done 275 for more than one set!

superset with

db shoulder press - alot stronger, jsut the last tiem i did them i was fresh barely getting 6 reps I got 55s for 10 for 5 sets!
55x10x5 forced reps on last two sets

Lateral raises
20x10-12x4

superset with

good morning
125x10x2
135x10
145x10

Lateral raise machine
superset with
machine press facing machine
superset with
Seated leg curl
155x10x4 (pr)

Face pull

superset with

lying leg curl
4 sets each 10 reps

cable rev fly
7.5x20x4

walking lunges
35 in each hand plus weighted vest
4x20 steps drop to 50 steps on last set

skull crusher
80x8x5 (pr!, was only able to get 6 or so even on the frist set!)

Overhead db ext
80x8-10x4 double drop on last set and forced reps on each one

one arm neutral grip db skull crusher
4 sets of as many

 

[R1balla]

felt great during workout today - it was injection day for my test its amazing how much more sense of well being i usually get around the shots, and im sure teh tren in helping too......

strength was up today as well! . Weird combo today - shoulders/hams/tris

my standing ohp wasnt really up though

105x6x4
110x6x2 triple drop on last set

superset with

seated calf raise
100x10-20x5

RDL
245x8
265x8
275x8
275x8
275x8 - this is the frist time ive done 275 for more than one set!

superset with

db shoulder press - alot stronger, jsut the last tiem i did them i was fresh barely getting 6 reps I got 55s for 10 for 5 sets!
55x10x5 forced reps on last two sets

Lateral raises
20x10-12x4

superset with

good morning
125x10x2
135x10
145x10

Lateral raise machine
superset with
machine press facing machine
superset with
Seated leg curl
155x10x4 (pr)

Face pull

superset with

lying leg curl
4 sets each 10 reps

cable rev fly
7.5x20x4

walking lunges
35 in each hand plus weighted vest
4x20 steps drop to 50 steps on last set

skull crusher
80x8x5 (pr!, was only able to get 6 or so even on the frist set!)

Overhead db ext
80x8-10x4 double drop on last set and forced reps on each one

one arm neutral grip db skull crusher
4 sets of as many

Always good to hit PRs!

 

[mkretz]

Yessir

 

[mkretz]

Just cardio and maybe some abs today....still plan on not going over 150 carbs on off days

Test macros look like 350 480 145

 

[McCrew530]

where does the majority of your protein come from?

 

[tyga tyga]

Moar carbs, less protein. Dang man.

1.25g pro per lb bw
.65g fat
Rest carbs

You're lean already, why do cardio and expend more calories?

 

[R1balla]

Moar carbs, less protein. Dang man.

1.25g pro per lb bw
.65g fat
Rest carbs

You're lean already, why do cardio and expend more calories?

no offense to OP, but i think he is a little too obsessed with being lean.

It is bulking season. you wont go anywhere with a shirt off anytime soon and with your body comp, even some fat gain wont kill you. Pack on the muscle mass my friend