JudoJosh Hdrol log

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    JudoJosh Hdrol log


    Here it goes. I am gonna be backtracking some days first. I am starting the log during my preload weeks so you can see my eating, lifting, daily habits. Just got down to 200.4 lbs this morning and was pretty excited as I have been floating around 205-203 for a while. I have been on a keto style diet for the past four months with just weekend carb loads. Prior to that I had a 6 month keto run till I broke my ankle and then got married and stopped working out and just stuffed my face.

    So I have been stuck at 205 so I took about 4 days off and just ate like normal and now getting back into the keto swing. Here is the outline for the cycle, as always I am always open to cronstructive criticism and advice. I made a post here quick hdrol cycle check b4 I start with some questions at the end and the plan outlined but then I figured I will just start the log now so next post will be the post from the link above
    "The only good is knowledge and the only evil is ignorance." - Socrates

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    So I got this hdrol a while back during a sale at NP and just been putting off the cycle but I am sure I am ready now just got bloodwork done and doc says everything looks perfect. Gonna start cycle support monday. Here is what I got planned

    B4 cycle
    Milk thistle 3xday for first week
    Cycle support 2 scoops a day for following week

    Cycle:
    h-drol 50/50/75/75

    PCT
    Post cycle support 4/4/4/4
    revistrol 3/2/2/1
    lean xtreme as directed on label

    daily supps
    multi vitamin
    bromelin 1xday
    CLA 3xday
    Fish oil 3xday
    acidipholous 1xday
    valerian 2 before bed
    night rest 2 before bed (has GABA, magneisum,taurine,melatonin, and some flower extracts)
    scivation whey daily

    Workout supps
    Caffiene free raganork pre workout
    scivatin xtend during workout with aakg
    xtend post workout
    also have taurine on hand

    Diet
    Diet will be a keto diet (AD diet). Am planning to stay in ketosis thought the entire 4 week cycle with no cheat/carb days. Want to minimize BF gain and will be shooting for minimum of 2500-3500 calories. Will eat when hungry/tired. Just gonna try to listen to my body and eat when I need food and not force food down. I know I wont grow as much but not looking for much just some decent strength gains and size.

    workout
    not too sure about this but this is what I am thinking


    The goal of is to increase the volume (number of sets) each week. In
    addition to adding sets each week, you should always strive to lift a greater load each workout.

    • Week 1 = 2 sets per exercise.
    • Week 2 = 3 sets per exercise.
    • Week 3 = 4 sets per exercise.
    Week 4 = 5 sets per exercise
    Rest time = 90 seconds between sets.

    Workout 1 Back+Traps
    Workout 2 Chest+Shoulders
    Workout 3 Legs
    Workout 4 Arms

    Back+Traps
    Deadlift 3-5 X 6-10
    Barbell Pullover 3-5 X 6-10
    Bent Over Row 3-5 X 6-10
    BB Shrug 3-5 X 6-10

    Chest+Shoulder
    Bench Press 3-5 X 6-10
    Incline DB Press 3-5 X 6-10
    Military Press 3-5 X 6-10
    Upright Row 3-5 X 6-10

    Legs
    Squats 3-5 X 6-10
    Stiff Leg Deadlift 3-5 X 6-10
    Leg Extension 3-5 X 6-10
    Leg Curl 3-5 X 6-10
    Lunges 3-5 X 6-10

    Arms+Calves
    BB Cheat Curl 3-5 X 6-10
    Close Grip Bench 3-5 X 6-10
    Skull Crusher 3-5 X 6-10
    Preacher Curl 3-5 X 6-10
    Standing Calf Raise 3-5 X 6-10
    Also on off days gonna be rotating in Ab workouts, sled drags, sandbag drills, kettlebell drills,punching bag drills. Want to stay as active as possible with basically only sunday as a true rest day which I will do some yoga and stretch

    really open to any suggestions for the workout. I might do the above and just do a 5x5 of them, not sure.

    *Also somethings I just want to clear up*

    As for dosing the hdrol they are 25mg pills. When I do 50 and 75mg days are they all taken at once or spaced?

    Also I read it is good to take with a fatty meal, I usually lift first thing in the morning before breakfeast, is this a poblem? Would I take the hdrol B4 or wait till after?

    And for PCT is everything taken together? Like everyday during pct I take lean xtremem, PCS, and reversitrol?? Or are the seperated?

    I think thats everything. Looking for any constrctive critisim, thanks!!!
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Day 1 Monday Oct 5

    Diet

    Meal 1
    4 eggs
    2 tabsp salad dressing mayo
    2 flax oil pills
    1 bromelin
    1 milk thistle
    1 multivitamin

    Meal 2
    2 scoops scivation whey
    2 fish oil pills

    Run 2 miles on eliptical
    Run 1 mile on treadmill
    4scoops xtend taken during

    about 1hr later 2 scoops ragnaork
    *Workout*

    Meal 3
    2 scoops scivation whey

    Meal 4
    6oz porkchops
    7oz baked chicken legs with skin
    1 pickle
    1 milk thistle
    2 fish oil pills

    class

    Meal 5
    3.5oz baked chicken legs with skin
    3oz porkchop
    1 pickle

    Before bed
    2 fish oil pills
    1 acidopholus
    1 milk thistle

    Totals
    Calories - 2067
    Fat - 116g
    Sat fat - 35g
    Carb - 16g
    Fiber - 5g
    Protein - 234

    Workout
    90 sec rest between sets
    Deadlift 5x6 @ 115
    BB pullover 5x6 @ 80
    Bent row 5x6 @ 80

    Narrative
    nothing
    "The only good is knowledge and the only evil is ignorance." - Socrates
    •   
       

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    Day 2 (10/6)


    Diet

    Meal 1
    4 eggs
    4 Turkey link sausages
    2 flax oil pills
    1 bromelin
    1 milk thistle
    1 multivitamin

    Meal 2
    2 scoops scivation whey
    2 fish oil pills

    Meal 3
    20oz albacore tuna
    2 tbsp salad dressing mayo
    2 mayo pkts
    1 pickle
    1 milk thistle

    Meal 4
    4.5 oz canned green beans
    6oz porkchop
    2 fish oil pills

    2 scoops ragnaork

    *workout*
    4 scoops xtend during workout
    1 scoop aakg

    Meal 5
    2 scoops scivation whey
    2 flax oil pills

    Before bed
    2 fish oil pills
    1 acidopholus
    1 milk thistle

    Totals
    Calories 2222
    Fat - 108g
    Sat fat - 26g
    Carb - 21g
    Fiber - 7g
    Protein - 300g

    Workout
    90 sec rest between sets

    Warm up - burpees 2x15

    Benchpress 5x6 @ 155
    Incline benchpress 5x6 @ 135
    Elevated pushups 5x6 @ BW
    Military press 5x6 @ 85
    Upright row 5x6 @ 85

    Narrative
    nothing
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Day 3 (10/7)

    Diet

    Meal 1
    4 hard boiled eggs
    2 fish oil pills
    1 bromelin
    1 milk thistle
    1 multivitamin

    Meal 2
    2 scoops scivation whey

    Meal 3
    3 slice sandwich steak
    67g pepperjack cheese
    1 milk thistle
    2 fish oil pills

    about 1hr later 1.5 scoops jack3d

    *workout*

    Meal 4
    3.5oz canned greenbeans
    28g pepperjack cheese
    2 scoop scivation whey
    1 Turkey frank
    2 fish oil pills
    1 milk thistle
    2 valerian root
    2 nightrest
    1 acidopholous

    Sleep

    Meal 5
    4 Turkey Franks
    49g shredded mozzeralla

    Totals
    Calories 2117
    Fat - 132g
    Sat fat - 56g
    Carb - 16g
    Fiber - 5g
    Protein - 200

    Workout
    Joged/ran 4 blocks down street
    Jumproped 2x1 min
    Tireflip x30
    Sledgehammer swings x20 each arm
    Tireflip x20
    Sledgehammer swings x20 each arm
    Tireflip x10
    Sledgehammer swings x20 each arm

    Narrative
    Woke up this morning on my basement couch. My wife says I got up around 5am and left the bed, I dont remember anything. Guess I was sleepwalking. Really weird as this has NEVER happened before. I woke up exhausted today, think I need to up my calorie intake some more. Anyway I ate breakfeast and left for class. When I got home I cut the grass in my yard and had me some raganork. After that had my 4th meal and laid on couch to watch some TV and ended up falling asleep. Woke up about 2 hours later starving so went and had me some hotdogs with cheese. This morning I weighed myself at 202 but after the workout I weighed myself at 200.4!!! Very exciting.
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    In case this hasnt been answered. Space out ur doses of Hdrol. Id say with ur 1st meal then 1-2 hours before workout.
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    so you aren't feeling anything from the hdrol yet??? btw can't wait to see your results!
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    hey man good log layout ill stubbin in
    on the hdrol doses atleast on cap preworkout since your not going higher than 75 id say 1 pre workout and the rest through out the day
    i heard both on here at AM u take non-methals with fats to help with absorbtion for sure but methals dont need that so id say take in the morning hour before workout thats what i do works fine
    start lean extreme week 3 and taper down
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    Quote Originally Posted by Tomahawk88 View Post
    In case this hasnt been answered. Space out ur doses of Hdrol. Id say with ur 1st meal then 1-2 hours before workout.
    Thanks, problem was on days I work and workout I lift before work and before breakfeast so wasnt sure if it would be an issue to take the hdrol before I lift on an empty stomach..

    on another note tomahawk, really likeing ur epi pulse log. depending on how much weight I gain from this I might try the next as a cut type run/ Waiting to see how the restore turns out for ya.. good luck with it!!

    Quote Originally Posted by benj851 View Post
    so you aren't feeling anything from the hdrol yet??? btw can't wait to see your results!
    havent started the hdrol. Just started preloading milk thistle and next week preload cycle support then the fun begins with hdrol

    Quote Originally Posted by jackedandtan1 View Post
    hey man good log layout ill stubbin in
    on the hdrol doses atleast on cap preworkout since your not going higher than 75 id say 1 pre workout and the rest through out the day
    i heard both on here at AM u take non-methals with fats to help with absorbtion for sure but methals dont need that so id say take in the morning hour before workout thats what i do works fine
    start lean extreme week 3 and taper down
    thanks for the adive bud. So lean xtreme is taken on weel 3 while on hdrol? then after cycle both pcs and reverstrol is run together? thanks again..
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Day 4 (10/8)

    Diet

    Meal 1
    3 large eggs
    33g pepperoni
    43g horseraddish cheese
    25g shredded mozzeralla
    1.5 tbsp heavy cream
    2 tbsp smart balance butter
    1 multivitamin
    2 fish oil pills
    1 bromelin
    1 milk thistle

    about 1hr later 2 scoops ragnaork

    *workout*
    4 scoops xtend
    1 scoop AAKG
    Meal 2
    2.5 scoops scivation whey
    67g Horseraddish cheese
    2 fish oil pills
    1 milk thistle
    *workout 2*

    Meal 3
    5.5oz Beef cubes
    2 flax oil pills

    Meal 4
    3.5oz Beef cubes
    2 scoops scivation whey
    43 Horseraddish cheese
    2 fish oil pills
    1 milk thistle
    1 acidpholus
    2 night rest
    2 valverian root

    Totals
    Calories 2391
    Fat - 138g
    Sat fat - 70g
    Carb - 9g
    Fiber - 4g
    Protein - 239g

    Workout
    warmup: 10 kneeling jumps followed by 10 squat jumps for 2 sets

    workout:
    90 sec rest between sets

    Stifflegg deadlift 5x6 @ 85
    Back squat 5x6 @ 135
    Zerch squat 5x6 @ 115
    Leg extensions 5x6@ 75
    Lying leg curls 5x6 @ 75
    Lunges 5x6 @ 25 plate in each hand

    Workout 2
    Foward sled sprint drag 1x150ft @ 125
    Foward sled sprint drag 3x150ft @ 150
    Reverse sled sprint drag 3x150ft @150

    Narrative
    Woke up this morning feeling great! Had a good refreshing sleep. Was gonna workout first thing but today is legs and I wanted to kill myself so I figured lemme eat a nice big breakfeast before had. Workout was good About 1.5hr after breakfeast I did a leg routine, had a scoop more of xtend, a whey shake, some cheese and then went right to my friends house and did the sled drags till I couldnt walk anymore The first drag was in the grass and was killer. Then rest of the drags were done on asphalt and were much smoother. Came home and had next meal and studied for class. Came home for school, ate and had a shake for some extra protein.
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    U need a serm on hand in case something comes up UR pct isnt done
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    Quote Originally Posted by slacker86 View Post
    U need a serm on hand in case something comes up UR pct isnt done
    my response to ur other post in my old thread

    Quote Originally Posted by JudoJosh View Post
    i understand ur concern and while I know guys who mess with roids and can get a serm like nolva or clomid fairly easy I want to avoid one if it is not necessary. How does my OTC PCT look?
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Lean Xtreme start of week 3 in PCT.
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    Quote Originally Posted by Tomahawk88 View Post
    Lean Xtreme start of week 3 in PCT.
    thanks bud.. and is the reversitrol and pcs ran simultaneously?
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Day 5 (10/9)

    Diet

    Meal 1
    8oz coffee
    2 tbsp heavy cream
    3 tbsp splenda
    22g shred mozzeralla
    5.5oz ground turkey
    1 multivitamin
    2 fish oil pills
    1 bromelin
    1 milk thistle

    Meal 2
    40g horseraddish cheese
    2 scoops scivation
    1 flaxoil pill

    Meal 3
    10g shredded mozzeralla
    8oz ground turkey
    10g horseraddish cheese
    2 fish oil pills
    1 milk thistle

    Meal 4
    40g mozzeralla
    40g pepperoni

    Meal 5
    4oz coffee
    4 packet splenda
    1 tbsp whole milk

    Meal 6
    20g pepperoni
    111g mozeralla cheese
    60g cheese from pizza

    B4 bed
    2 fish oil pills
    1 milk thistle
    2 valerian root
    2 ZMA

    Totals
    Calories 2140
    Fat - 125g
    Sat fat - 59g
    Carb - 20g
    Fiber - 2g
    Protein - 215g

    Workout
    none

    Narrative
    Worked today. 12 hr shift walking and moving all day. Looong day at work, legs didn't feel too bad. Ate alot of cheese today and some ground turkey burgers I made this morning before work. Meal 5 isn't really a meal but I had a cup by itself so I figured to log it solo. Meal 6 was a bootleg pizza I made, it was delicious!! Wife had ordered pizza for for dinner so I had a craving for it. I peeled some cheese off 2 slices and gave the dough to the dog. I prolly got some extra carbs from the bits of sauce but figured it wouldnt be much. No workout for today worked killed me.

    Also before bed I checked my keto status and the keto stick said 40-80 ketones.
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    p.s. I forgot to add, I went to a local supp store on my lunch break and he had some PHs left in stock so I got me a bottle of m-drol,p-plex,and tren. I also grabbed a test booster to add to my pct for this cycle. I thought I got diesel test harcore but got myogenix hardcore test. Hope it works just as well. When should I add the test booster into my PCT??? any suggestions??
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Day 6 (10/10)

    Diet

    Meal 1
    2 scoops scivation whey
    1 multivitamin
    2 fish oil pills
    1 bromelin
    1 milk thistle

    about 1hr late 2 scoops raganaork

    hour more Meal 2
    77g cream cheese
    1 pickle
    15g pepperoni
    87g shredded mozeralla

    *Workout*
    5 scoops xtend

    Meal 3
    2 scoops scivation whey
    40g raw spinach
    7g shaker parmesarn cheese
    56g mozeralla
    1 pkt blue cheese dessing
    2 fish oil pills
    1 milk thistle

    Meal 4
    (Chillis)
    5 Hot wings
    monteray chicken
    (chicken with cheese and bacon)
    half rack ribs
    (no bbq seasoned rub)

    B4 bed
    2 valerian root
    2 night rest
    1 acidopholus
    2 fish oil
    1 milk thistle

    Totals
    Calories 2606
    Fat - 161g
    Sat fat - 53g
    Carb - 27g
    Fiber - 8g
    Protein - 247g

    Workout
    90 sec rest between sets

    Barbell curls 5x6 @ 85
    Close grip bench press 5x6 @ 115
    Skull crusher 5x6 @ 75
    Preacher curl 5x6 @ 70


    Narrative
    Had a hard time falling asleep last night. I think I actually feel asleep rounf 330am and woke up today at 8am. Had to go help a friend connect some piping in his house for heat. Grabbed a shake and my daily supps while leaving. Came back had a ragnaork drink and was wanting to workout but just didn't have any energey or desire to do anything. Figuered Id eat something and it will pick me up so I had some really random food and then went to lift. I felt weak throughout everything. Got done had another shake with a salad and went to cut the grass outside. Went out to eat dinner with the misses tnite. Went to chilli's and tried to stay keto friendly. Sucks they don't have sizes of the meals on the menu so I just ogtta guesstimate everything. Wings for sampler. Then a creat-a-combo for dinner chicken and rubbed ribs with no BBQ. Not gonna really stress it too much cuz I kno the meal had next to no carbs in it and there is still ketones in my urnine according to the keto sticks.
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Day 7 (10/11)

    Diet

    Meal 1
    2 scoops scivation whey
    1 Scoop cycle support
    5oz coffee
    4 tbsp heavy cream
    1/4 tsp xanathan gum
    1 multivitamin
    2 fish oil pills
    1 bromelin

    Meal 2
    60g Munster cheese
    30g pepperoni
    2 CLA pills

    Meal 3
    3 slice american cheese
    10 oz albacore tune
    2 pkt subway lite mayo
    2 fish oil pills

    Meal 4
    50g munster cheese
    30g pepperoni
    2 CLA pills

    Meal 5
    2 scoops scivation whey
    1 scoop cycle support
    5.6oz grilled chicken breast
    33g mozeralla cheese
    2.5oz mushroom tomato sauce
    50g steamed spinach
    2 fish oil

    B4 Bed
    2 CLA
    1 Acidopholus

    Totals
    Calories 2184
    Fat - 142g
    Sat fat - 74g
    Carb - 17g
    Fiber - 5g
    Protein - 205g

    Workout
    none


    Narrative
    Worked today. Nothing much to report. Had a loated feeling throughout the day, not sure why. Also started supping with cycle support and CLA. Weighed 202 this morning again . Was planning to do some ab work after work but was just too beat. Ate dinner and went to bed
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Day 8 (10/12)

    Diet

    Meal 1
    38g Munster cheese
    5oz Baked chicken breast
    2 turkey sausage
    1 multivitamin
    2 fish oil pills
    1 bromelin

    about 1 hr later 2 scoops ragnaork

    *WORKOUT*
    5 scoops xtend during
    1 scoop aakg

    Meal 2
    2 scoops scivation whey
    1 scoop cycle support
    56g munster cheese
    2 CLA pills

    Meal 3
    40g steamed spinach
    5oz baked chicken
    60g mozeralla cheese
    48g roasted red pepper
    2 fish oil pills

    Meal 4
    10oz canned albacore tuna
    2 CLA pills

    Meal 5
    2 scoops scivation whey
    1 scoop cycle support
    2 tsp smart balance butter
    2 pkt splenda
    2 fish oil

    B4 Bed
    2 CLA
    1 acidopholus


    Totals
    Calories 2171
    Fat - 116g
    Sat fat - 56g
    Carb - 15g
    Fiber - 5g
    Protein - 285g

    Workout
    90 sec rest between sets

    Deadlift 10X6 @ 95
    BB pullover 10x6 @ 65
    Bent row with EZ bar 10x6 @ 65
    BB shrug 10x6 @ 95

    Narrative
    Morning classes was cancelled today So I stayed home a lifted a little. Read an article on German Volume training and decided to give it a whirl using my current routine. It was exhausting!! But I managed through it all. Plan on trying it for a week and seeing how I feel about it, if good I will use it for my hdrol which I start next week. If not ill go back to how I was before. I weighed in at 200.1 this morning which was exciting I checked my urine with a keto stick and it was down from the last time wonder why? i am thinking maybe the spaghetti sauce I had last night? Or the day before my carb count was a little higher then usual, either way Ima try and tighten down on it. Went to school came homw ate and went to bed.
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    what do you think of the keto diet man? have you done this before? I'm tempted to give it a 3-4 week trial to try to cut down a few points of bf quick but have never tried it before actually.
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    Quote Originally Posted by neverstop View Post
    what do you think of the keto diet man? have you done this before? I'm tempted to give it a 3-4 week trial to try to cut down a few points of bf quick but have never tried it before actually.
    been using it off and on since around december now. I was stuck at a weight with regular eating and keto diet blew me past out till I got stuck again then I started ECA which helped and here I am now. What sucks is that I am an endomorph bodytype and I gain weight really easy. So when I come off the diet and eat carbs I gain weight so quickly!! Keto diet is the only thing that really helps me continually loose body fat.

    Also I dont do CKD diet just keto.. more like AD if anything
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    youre taking H-drol 50/50/75/75
    then after reversitol and cycle assist for a month.
    correct?
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    Quote Originally Posted by Trizz19 View Post
    youre taking H-drol 50/50/75/75
    then after reversitol and cycle assist for a month.
    correct?
    yup, it is post cycle suppor not cycle assist and im also taking lean xtreme for a cort blocker and hardcore test for a test booster

    also might run a 5th week at 75 if everything is googing good in week 4
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    quick question.. What do u guys think about stacking hdrol with tren? Looking to get more of a cut and strength gain out of the cycle
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    Day 9 (10/13)

    Diet

    Meal 1
    2 scoop scivation whey
    4 tbsp heavy cream
    5oz coffee
    1/4 tsp xanathan gum
    1 scoop cycle support
    1oz albacore tuna
    dash of mayo
    1 multivitamin
    2 fish oil pills
    1 bromelin

    Meal 2
    4oz baked chicken legs
    2 CLA pills

    Meal 3
    40g steamed spinach
    5oz baked chicken
    60g mozeralla cheese
    48g roasted red pepper
    2 fish oil pills

    Meal 4
    5 oz baked chicken legs
    1 tbsp 3 cheese ranch dressing
    2 CLA pills

    Meal 5
    5oz coffee
    3 pkt splenda
    tbsp 2% milk
    1 slice american cheese
    2oz turkeybreast lunchmeat
    3 slice blogna
    4 slice provolone cheese
    .5oz deli ham
    2.5oz grilled chicken breast
    2 fish oil

    B4 Bed
    2 CLA
    2 Fishoil

    Totals
    Calories 1862
    Fat - 126g
    Sat fat - 64g
    Carb - 17g
    Fiber - 4g
    Protein - 166g

    Workout
    none

    Narrative
    Worked today, another gruelling 12 hrs!! I came real low on my calories today as to I didn't eat dinner. I had meal 5 at work around 6pm, when I came home at 10pm I had my pills got a shower and laid down to watch tv. Was thinking about what to eat for dinner when next thing Im sleeping.
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Day 10 (10/14)

    Diet

    Meal 1
    1 scoop cycle support
    2 scoop scivation
    4 tbsp heavy cream
    5oz coffee
    4oz corned beef
    1 multivitamin
    2 fish oil pills
    1 bromelin

    Meal 2
    2 scoop scivation
    42g mozeralla cheese

    about hr later 1.5 scoop ragnaork
    1 scoop aakg
    2 CLA pills

    *WORKOUT*

    Meal 3
    2 scoop scivation
    57g mozeralla cheese
    4 turkey franks
    2 fish oil pills

    Meal 4
    20g mozeralla cheese
    2 tbsp 3cheese ranch dressing
    6oz corned beef
    2 CLA pills

    Meal 5
    2 scoop scivation
    1 scoop cycle support
    2 CLA
    2 Fishoil
    2 ZMA
    2 valerian root
    1 acidopholus

    Totals
    Calories 2477
    Fat - 133g
    Sat fat - 62g
    Carb - 20g
    Fiber - 8g
    Protein - 291g

    Workout
    90 sec rest between sets

    Incline bench press 10x6 @ 95
    Elevated pushups 10x6 @ body weight
    Military press 10x6 @ 65
    Upright row 10x6 @ 65

    Narrative
    Had class today. I think I am a addicted to my morning coffee chocolate peanut butter shake . I had one in the morning and left for class. Inbetween classes I had another shake by itself. After class on my way home I had some ragnaork and tried out this GVT workout again today. 1.5 hours later had next meal. Not really liking the workout, takes too damn long. Thinking I am doing something wrong actually so Ima read more about it before I try it full force. Anyway ate after workout and went into work for 5 hours 7-12. Had 2 meals at work and then when I got home took my night supps and cycle support with whey shake and posted on here

    Cant wait till I start hdrol sunday BTW..
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Day 11 (10/15)

    Diet

    Meal 1
    1 scoop cycle support
    2 scoop scivation
    4 oz unsweetned almond milk
    5oz coffee
    1 multivitamin
    2 fish oil pills
    1 bromelin

    *WORKOUT*
    3 scoops xtend after workout

    Meal 2
    33g spinach
    41g mozeralla cheese
    1 pkt blue cheese dressing
    2 scoop scivation whey
    2 CLA pills

    Meal 3
    9 slice salami
    75g cheddar cheese
    2 fish oil pills

    Meal 4
    10oz canned albacore tuna
    2 tbsp mayo
    2 CLA pills

    Meal 5
    1 Double 1/4 pounder with cheese from mickey d
    2 scoop scivation
    1 scoop cycle support
    2 fish oil
    2 cla
    2 valerian root


    Totals
    Calories 2952
    Fat - 180g
    Sat fat - 80g
    Carb - 26g
    Fiber - 7g
    Protein - 303g

    Workout
    Overhand sled forward walk 1 block @ 90
    forward sled walk 1 block @ 90
    reverse sled walk 3 house lengths @ 135
    forward sled walk 3 house lengths @ 135
    reverse sled walk 3 house lengths @ 135
    forward sled walk 3 house lengths @ 135

    Narrative
    Off work today. Had my shake in the morning and then a buddy came by to do some sled work with me. Tried out just long walking with it and not sprinting. It was KILLER!! Legs feel good thought. Overhand press walk was good too, really felt it in my shoulders. The distance isnt exact since I was just going up and down my street. I got a bunch of calories in today along with protein. I am still 200lbs as of tonite after class and ketones still in my urine. Tomorow I am prolly gonna go to the gym before work but not sure. Soupposed to be leg day, I guess we will see tomorow how I feel
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    I dont know if its too late for me to give any input, and if you are having great success with this type of routine and diet run with it. Brother, I honestly admire your dedication and discipline, this is kick ass.

    Wondering what your end goals are in mind, if its just training, or are you going to compete in some Judo comps in the future? If you are training for strength and power gains, Id get off the Keto diet. You can still drop weight and lean up without it. If you are training for performance in mind at all, you are not going to get optimal max strength or max power workouts without carbs, and you might end up tearing something (trust me Ive done it more than once). As well you mentioned class, if you are in school or a professional class of any sort, your brain function is going to suffer on a keto diet. Id listen to some gurus on here if they know otherwise and like to hear the science behind it just for my knowledge, but in the past Ive done a lot of reading about it and tried it more than once. I did it way back when Dan Duchaine wrote BodyOpus. I gutted it out, was hyped up on stimulants (all legal), and was also a maniac with super high testosterone levels Im sure and my adrenals spitting out more than a pit bull...but, it tore my body up...

    If you are interested Ill take my time and look more at your workout log, in a rush here just skimming it, but in one of your posts in this thread or the other I forget, you mention elliptical and other steady state workouts. Id reconsider that if you are doing Judo practices on top of lifts, and keto. You probably get more than enough interval type training grappling and extra steady state cardio could be counterproductive. Id use the energy you have to keep doing your sled work, judo skills, and possibly manipulate your lifts to more full body days or upper/lower splits and not bodypart training. Again Im just skimming your threads. Sounds like you have killer drive and strict with diet and supps, might be able to make a little more out of it with adjusting your training.

    BTW I would not be doing GVT+lots of sled work, or GVT+Judo, thats a bit too much even with Halo and a solid diet.

    Im not bashing keto for anyone on here that likes it, just keto when sports performance is involved, as well brain performance if you are studying and want better memory retention. If you are just cutting up go for it.

    Interval training+full body lifts or smart upper/lower splits using O-lifts and structural lifts, with cut fat and increase lean tissue more than the traditional bodypart training and "lots of cardio".
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    Quote Originally Posted by power36 View Post
    I dont know if its too late for me to give any input, and if you are having great success with this type of routine and diet run with it. Brother, I honestly admire your dedication and discipline, this is kick ass.

    Wondering what your end goals are in mind, if its just training, or are you going to compete in some Judo comps in the future? If you are training for strength and power gains, Id get off the Keto diet. You can still drop weight and lean up without it. If you are training for performance in mind at all, you are not going to get optimal max strength or max power workouts without carbs, and you might end up tearing something (trust me Ive done it more than once). As well you mentioned class, if you are in school or a professional class of any sort, your brain function is going to suffer on a keto diet. Id listen to some gurus on here if they know otherwise and like to hear the science behind it just for my knowledge, but in the past Ive done a lot of reading about it and tried it more than once. I did it way back when Dan Duchaine wrote BodyOpus. I gutted it out, was hyped up on stimulants (all legal), and was also a maniac with super high testosterone levels Im sure and my adrenals spitting out more than a pit bull...but, it tore my body up...

    If you are interested Ill take my time and look more at your workout log, in a rush here just skimming it, but in one of your posts in this thread or the other I forget, you mention elliptical and other steady state workouts. Id reconsider that if you are doing Judo practices on top of lifts, and keto. You probably get more than enough interval type training grappling and extra steady state cardio could be counterproductive. Id use the energy you have to keep doing your sled work, judo skills, and possibly manipulate your lifts to more full body days or upper/lower splits and not bodypart training. Again Im just skimming your threads. Sounds like you have killer drive and strict with diet and supps, might be able to make a little more out of it with adjusting your training.

    BTW I would not be doing GVT+lots of sled work, or GVT+Judo, thats a bit too much even with Halo and a solid diet.

    Im not bashing keto for anyone on here that likes it, just keto when sports performance is involved, as well brain performance if you are studying and want better memory retention. If you are just cutting up go for it.

    Interval training+full body lifts or smart upper/lower splits using O-lifts and structural lifts, with cut fat and increase lean tissue more than the traditional bodypart training and "lots of cardio".

    thanks for the post and I very much appreaciate it. Currently I am not in Judo as I have school and work and the days conflict with judo so it put off till next semester. I have done judo though while on keto along with kickboxing and didn't really notice any decrease in stamina, energy, or strength.

    My body gains weight very easily with carbs and so far keto has been the only thing that has consistently helped me lose body fat. When I first started a while ago I used to get bad headaches and feel lazy and like **** but now I love it. Have tons of energy and feel great!!

    But currently I am not taking any athletic training (althought I have been considering rachet ball at a gym nearby) So far I just do weight training and underground training. I miss my classes like crazy though, and you are right there is no workout that compares to running drills and live grapple sessions.

    As for my routine, I actually used to lift with alot of power moves such as hang clean, push press, barbell complexes, kettle bells, etc. But considering I am gonna try out this hdrol for a cycle I thought it would be more better to switch to a more of a body builder type approach and get some hyptrophy. I have been playing with the ideas for workouts and so far havent really decided. GVT is definetely out though, it is too time consuming and I am not sure I grasp the concept fully and want to do some more reading before I drive into it.

    I actually made a post with a couple of ideas on some routines for the cycle here what workout while on hdrol? but didn't get much responses. Its weird because I have been very stubborn with my lifting and I always advise friends to not lift as a body builder and lift for functional strength and here I am in a body builder routine, ironic huh? I tend to favor complex movements more and think workouts should be full body not split up into days but for the cycle I figured I would get it a whirl.

    Check out the post in the link and let me know what you think would be better of the three or if you have a suggestion completely different, I am always open and ready to listen and learn.

    Thanks for checking out the log

    P.S.,as for school I am only in one real class at the time, my other two are gym classes. If I do start to notice a decrease in attentiveness in class or memory prolems I will def keep in mind what you said bout the keto and brain function and switch it if that be the case but I have been in school while on keto before and havent had a problem yet but thanks for the heads up
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    You are the man brother! Looks like you have put some serious thought into it!

    I am only going on gut and years of coaching, but Id say go for broke with the Hdrol the old way you used to train and the way you preached to your buddys. Im not a guru on anabolics, so if there is something behind it that makes bodybuilding more appropriate while on assistance, then I guess my gut is wrong. However Ive always wondered how much gains dudes could make who are natural or not, doing bodybuilding wishing they would get bigger. Your going to increase your T&GH much more naturally with full body lifts, compound movements, complexes, etc the things you seem to have done in the past-ie training like an athlete. So in addition to the Hdrol, I would think you would make better gains not doing the bodybuilding thing. As far as cutting fat or weight, the full body lifts etc and interval training are going to burn far more calories then steady state "cardio", ie EPOC. I still shake my head when I see the magazines, the forums, and even a few friends in the bodybuilding/fitness world (pros BTW), that harp on "cardio cardio"....its very ignorant. Many times people are great because of genetics, chemistry, diet, mutliple variables, but NOT their training, actually in spite of their training.

    Id take the look of a D-IA or Olympic level sprinter anyday over a bodybuilder, and they are doing training primarily of what you said you used to do, not bodybuilding. When it gets to splitting hairs of the best of the best genetics in the world from each country, you are not going to find too many olympic level power athletes doing any sort of bodybuilding or Crossfit type stuff. However, plenty of athletes look pretty freaky good in a bodybuilding way.

    Ive tossed around doing some sort of bodybuilding workouts due to some health and hormone issues, but I am praying for the day I can get back on the platform and into the squat rack, back in a ring for some MMA, or back on a track for some speed and agility work.

    No doubt if you are looking for specific hypertrophy in a particular area or bodypart, do some "bodybuilding", but Id play with doing it at the end of a full body or split athletic type workout. Again I do not claim to know much about bodybuilding, loved it growing up, huge fan...tried all the muscle magazine routines in middle school, high school and some even in college....looking back with what I know now from science and coaching hundreds of athletes, and my own training blunders and success, unless you are competing in bodybuilding, training like an athlete may allow more people to approach their goals initially then doing traditional commerical gym training. Id venture to say some people whose aim is bodybuilding, might be better off starting with some traditional powerlifting or olympic lifting type cycles for a year or two, with brief periods of hypertrophy training, cycling back into the powerlifting and olympic lifting. I do not know if you are old enough, but back in the day Franco Columbo was hanging with Arnold and the best of them (the squat segment in Pumping Iron used to make me go apesh$t), but also competed in powerlifting, the old school Worlds Strongest Man competitions, etc. Arnold even did some of the other "strongman" competitions that are lesser known with totally odd lifts back then. I know they are not as huge and ripped as the guys today, but seriously how many people go to that level, with those genetics, that ability to devote their life to, and the money and connections to be on all kinds of gear?

    Ah Im rambling on a Friday night...food for thought guys.
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    Day 12 (10/16)

    Workout

    90sec rest between sets

    Back Squat 5x5 @ 135
    Front(Zercher) squat 5x5 @ 115
    Leg extension 5x5 @ 90
    Leg curl 5x5 @ 90
    Cable tricep pushdown 1x12@ /1x10@ /1x8@
    Cable rope curls 1x12@ /1x10@ /1x8@

    Narrative
    Woke up today and decided to make friday a cheat day. Originally I had planned for saturday to be my only cheat day before I started my cycle but I figured 2 days might be good. I went to work for a couple of hours and got sent home over some dumb stuff, so I went to the gym next store and got a workout in. No ragnaork and no xtend. All other daily supps were taken thoughout the day including CLA, fish oil, cycle support, and whey.

    Day 13 (10/17)

    Narrative
    Saturday. Had another cheat day. No workout today. All daily supps taken today as well. Again I didn't log my food or macro count for the day. Tomorow going back on diet and start hdrol!! Stay tuned!!

    Day 14 (10/18)

    *Hdrol Start day*

    Weight

    203

    Narrative
    Sunday, was soupposed to be back on diet. Started out good, took Hdrol with breakfeast. Was running late and when I got to work realized I forgot my food. I was trying to stay on diet but choices were very limited and calories would have been waaay low so I chalked up today as another cheat day . Hdrol was taken twice so 50mg and other dailys were taken as well. No workout either. Hope tomorow is a better day
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Day 15 (10/19)

    Weight
    204


    Diet


    Meal 1
    4 hard boiled large eggs
    4 Turkey sausages
    1 Hdrol
    1 multivitamin
    2 fish oil pills
    1 bromelin

    2 scoops ragnaork
    *WORKOUT*
    4 scoops xtend during workout

    Meal 2
    2 scoops scivation whey
    1 scoop cycle support
    32g mozeralla cheese
    2 CLA pills
    1 Hdrol

    Meal 3
    3 slice sandwich steak
    40g shredded mozeralla cheese
    2 Fish oil pills

    Meal 4
    4 Hard boiled eggs
    2.5 Tbsp mayo
    2 CLA pills

    Meal 5
    3 scoops scivation whey
    1 scoop cycle support
    2 fish oil


    Totals
    Calories 1995
    Fat - 111g
    Sat fat - 44g
    Carb - 17g
    Fiber - 5g
    Protein - 214g

    Workout
    90sec rest between alt sets

    Alternating sets
    DB incline press 5x5 @ 40
    Cable seated row 5x5 @ 120
    Alternating sets
    DB shoulder press 5x5@ 35
    Wide grip pulldown 5x5 @ 57.5
    Alternating sets
    Close grip bench 5x5 @ 115
    High pull 5x5 @ 95

    swiss ball crunches 3x15
    Row maching 5min/400meters

    Narrative
    Back on track with diet today. Started a new workout plan as well. Felt strong thoughout workout. Not too usd to dumbells, felt like I could of went heavier but wanted to keep good form, amazing how dumbells feel heaview then a car with plates, damn stabilizer muscles. Day two on hdrol.
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Day 16 (10/20)

    Weight
    203


    Diet


    Morning Supps
    1 Hdrol
    1 multivitamin
    2 fish oil pills
    1 bromelin
    2 Scoops Ragnaork

    *Workout*
    3 scoops xtend during workout
    1 scoop aakg

    Meal 1
    2 scoops scivation
    1 scoop cycle support
    2 CLA
    1 Tbsp peanut butter

    Meal 2
    70g mozeralla cheese
    20g pepperoni
    2 fish oil

    Meal 3
    12oz Canned corned beef
    2 CLA
    1 Hdrol

    Meal 4
    3 pkt splenda
    8 oz coffee
    2 scoops scivation
    2 tbsp 2% milk
    1 tbsp peanut butter
    2 fish oil

    Meal 5
    10 oz Canned albacore tuna
    2 pkt mayo
    2 CLA

    Meal 6
    2 scoops scivation whey
    1 scoop cycle support
    1 tbsp coconut oil

    Totals
    Calories 2500
    Fat - 132g
    Sat fat - 56g
    Carb - 19g
    Fiber - 8g
    Protein - 308g

    Workout

    Dumbell Complex

    DB Clean and press x6
    DB Highplls x6
    DB bentrow x6
    DB snatch x8
    DB Swing x12
    Explosive Pushups x8
    Jump squat x10

    Whole complex done for 2.5 sets
    90sec rest between sets

    Narrative

    Weighed 203 this morning. Woke up at 6am and took morning supps along with ragnaork. About a hour later went to do some fasted complex work. Started out good but back started to hurt bad through second set. Went for a third but stopped after the snatches, didnt want to hurt myself. Lil more background info on me, a lil more then a month ago I was lifting heavy 5x5 and went to do deadlifts, put too much weight on the bar, lifted with too much back and ouch!! So I took about a week off from lifting and strenous activity then jumped back into the swing of things. I cut all my weights down and started doing 3x12. Everything was fine but back pain never really completely went away, Always felt a soreness/tense tightness in my low back. Well due to how much it hurts today I went and made an apointment for the chiro and decided to try to get a massage and hope it helps. I made a post about my situation here on AM and got suggested to try foam roller.

    Anyway back to the log, nothing out of the ordinary today. Calories are higher today. I had coffee today although I know it is warned against for BP reasons but I could barely stay awake during work. I tried to mix coffee with my protein in a shaker cup and when I shook it the cup exploded and chocolate coffee was everywhere. Other then that nothing to report
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Man keep up this detailed as hell log. Can't wait to see how u like ur run with Hdrol. If u point half the effort into ur workouts and as u do ur log u won't be disappointed and ur diet looks on point too.

    Oh ya and JUDO CHOP! lol
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    Quote Originally Posted by Tomahawk88 View Post
    Man keep up this detailed as hell log. Can't wait to see how u like ur run with Hdrol. If u point half the effort into ur workouts and as u do ur log u won't be disappointed and ur diet looks on point too.

    Oh ya and JUDO CHOP! lol
    Thanks for the support bud!! I hope this cycle goes good for me too, what I am really anxious to do is pulse this epi I got. Hoping it would hellp lean me out some after the hdrol. Thinking about 3-5 months after this cycle I would try it out
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Oh my God!!!! I had some 3" PVC laying around the basement so I decided to roll around on it and OMG!!! It hurts so good!!! It cracked my upper part of the back and felt real good and when I started to go lower towards where the pain was it was tender and more tender. I think maybe the pipe was too hard, but my back does feel a tad bit better (either that or its all in my head, lol). Ima try again tomorow hopefully it helps.
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Day 17 (10/21)

    Weight
    203


    Diet


    Meal 1
    4 Hard boiled eggs
    2 tbsp mayo
    3 turkey sausages
    1 Hdrol
    1 multivitamin
    2 fish oil pills
    1 bromelin

    Meal 2
    2 scoop scivation whey
    1 scoop cycle support
    42g horseraddish cheese
    40g pepperoni
    2 CLA

    Meal 3
    50g Horseraddish cheese
    25g pepperoni
    2 Fish oil

    Meal 4
    1 slice american cheese
    .5oz deli ham
    1 slice salami

    Meal 5
    6 slice american cheese
    7.5 oz ground beef
    1 Hdrol
    2 CLA

    *Workout*

    Meal 6
    2 scoops scivation whey
    1 scoop cycle support
    2 CLA
    2 fish oil
    2 Valerian root
    2 ZMA

    Totals
    Calories 2939
    Fat - 201g
    Sat fat - 106g
    Carb - 14g
    Fiber - 4g
    Protein - 260g

    Workout

    Foam rolling x min

    Narrative

    Weighed 203 again this morning. Was supposed to go to school today but work called and I couldn't pass up on some OT. So I went into work for 5 hours and brought some pepperoni and cheese with me to eat. At work a rep came in and brought us some hoagies, so I grabbed one and just ate the inside of it as a light snack before leaving for the day. Left work to go pick up my son from school and then came home and grilled some burgers being it was soo beautiful out today. After dinner went to target and got me a foam roller!!! It is a "Go Fit" one and says made by Mark Vernesderg from "Core performance". I have heard of his books before so I figured it would be good. It came with a DVD, so I tried it out, had a shake then went to bed.

    The foam roller thing seems like it will be very helpfull. It is very painfull at first and you kinda ease into it. I hope it will turn out as a good investment and help with flexibilty and muscle tightness/cramping. I was gonna workout today but decided not to and just do the roller. Tomorow morning I am planning to do some fasted sled heavy walks.
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Day 18 (10/22)
    Hdrol Day 5


    Weight
    203 still!!!


    Diet


    Morning supps
    1 Hdrol
    1 multivitamin
    2 fish oil pills
    2 CLA
    1 bromelin
    1 psudoephedrine
    1 tylenol
    2 ibeprofen

    2 scoops ragnaork

    *Workout*
    4 scoop xtend after
    1 scoop aakg

    Meal 1
    25g spinach
    10g parmesan cheese
    34g shredded mozzeralla
    1 pkt blue cheese dressing
    2 scoop scivation
    1 scoop cycle support
    2 CLA

    Meal 2
    6 Turkey franks
    4 slice american cheese
    2 Fish oil

    Meal 3
    4 slice Sandwich steak
    3 slice American cheese
    2 CLA

    Meal 4
    2 scoop scivation whey
    1 scoop cycle support
    40g peanut butter
    2 CLA
    2 Fish oil
    2 Valerian root
    2 ZMA

    Totals
    Calories 2717
    Fat - 195g
    Sat fat - 88g
    Carb - 25g
    Fiber - 7g
    Protein - 214g

    Workout

    Sled Day!!

    Forward Sled walk x 2 blocks @ 135
    Reverse Sled walk x 1 block @ 90
    Forward Sled walk x 1 block @ 90
    Overhand forward walk x 2 blocks @ 45

    Narrative

    Woke up this morning and did some fasted sled work. I had a headache and some sinus pressure so I took some allergy meds along with pain pills, went out and got my sled on!! Afterwards I drank my xtend and had meal 1. After that I went and got a massage to try and alleviate my back pain. Massage went well, she said I had alot of knots (fat deposits) in my back. Hopefully it will help. I came home took a nap ate and went to school. I have yet to notice any real effects of the hdrol. Hoping it kicks in soon
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Day 19 (10/23)
    Hdrol Day 6


    Weight
    203


    Diet


    Meal 1
    10g spinach
    6 slice bacon
    1 sausage link
    3 eggs
    2 slice american cheese
    2oz cream cheese
    2 fish oil pills
    1 hdrol
    1 multi

    Meal 2
    2 scoops scivation whey
    1 scoop cycle suport
    8oz coffee
    1 Hdrol
    2 CLA

    Meal 3
    4oz green beans
    30g walnut
    2 scoop scivation whey
    2 Fish oil

    Meal 4
    40g Horseraddish cheese
    40g pepperoni
    2 CLA

    Meal 5
    4oz green beans
    36g pepperoni
    28g horseraddish cheese

    Totals
    Calories 2347
    Fat - 165g
    Sat fat - 60g
    Carb - 26g
    Fiber - 12g
    Protein - 186g

    Workout
    None

    Narrative

    Worked today. Got to work early and ht up the cafetaria for an omelette. My meal 1 was 1k calories BTW. Anyway started working. About a 1.5 hour started feeling extremely tired. Didnt have an focus, drive, stamina, motivation.. nothing. So I decided to get a cup of coffe and mix it with some whey for meal 2. I want and got me a blood pressure machine to check my BP before the coffee, it was 127/73. Good so I had the coffee with whey and hdrol, not even 20 mins go by and I am awake and MOVING. I am just running around and full of energy. My heart was racing and I felt good!! So about 1 hour after meal 2 I check my BP again and it is 168/68 and my HR 101. It went up but not sure if it went up enough for concern. So I keep going about my day. After my third meal I check my BP again and its back down to 132/68 and HR at 71. Not sure if it was the coffee or hdrol be taken closer to first dose or combo of everything or just a second wind. Anyway rest of the day went by normal. Came home from work at 10:00 and went down and did some foam rolling. Was planning to workout and drink another whey and cycle shake afterwards but ended up crashing on the couch.

    Any comments on my BP?
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Day 20 (10/24)
    Hdrol Day 7


    Weight
    204.


    Diet


    Meal 1
    4 hard boiled eggs
    1 sausage egg and cheese sandwich( threw away bread)
    1 Beef stick
    2 fish oil pills
    2 CLA
    1 hdrol
    1 multi

    Meal 2
    1 bag jack link jerky
    3 beef sticks
    3 jack cheese sticks

    *Nap*
    *2 scoops ragnaork with 1 Hdrol, 2 fish oil and 2 CLA*
    *WOORKOUT*

    5 scoops xtend during workout

    Meal 3
    2 scoop scivation whey
    1 scoop cycle support
    8oz baked chicken legs
    30g horse raddish cheese
    2 CLA
    2 Fish oil

    Totals
    Calories 1926
    Fat - 124g
    Sat fat - 58g
    Carb - 13g
    Fiber - 2g
    Protein - 181g

    Workout
    with 60 rest between sets
    Squat 4x10 @ 95
    Deadlift + shrug 4x10 @ 95
    Bulgarian split squat 4x10 @ BW
    step up 4x10 @ 50
    Reverse crunch 3x15


    Narrative
    Woke up, boiled some eggs, ate and left for class. On the way up stopped at a wawa to get food to snack during class (6 hr class today!) Got a breakfeast sandwich too and threw away the bread. Sat threw class, came home and took a nap. When I woke up drake some ragnaork and another hdrol and waited a while before working out. Workout was good! Did some lower body work, tried some new things, the bulgarian squats and step ups. Ate after working out and ended up falling asleep again.
    "The only good is knowledge and the only evil is ignorance." - Socrates
  

  
 

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