7 week Ultra + Tren Recomp Log
- Thread starter Jimmbob
- Start date
mattrag
Legend
Jimmbob
Member
Day 11 (weight 82.5)
Felt tired this morning, managed 7 hours sleep but woke wishing I had more. A few good hours passed until it disappeared.
Diet has been normal; 3 eggs, nuts and yoghurt, tuna sandwiches, shake, pre workout protein cookie and post workout shake and homemade chilli.
Weight has gone up by 1kg.... It's steadily going up and still only on 8mg UD. Chest and shoulders starting to look lean and pumped.
Was looking forward to today's workout was pushing for a big pr on the bench. Ended up disappointed, however probably my own fault for pushing and expecting too much. I pushed out 135kg for 3, two unspotted third heavily spotted. This is up from 120kg for 5 unspotted.
What really pissed me off was someone on the only bench station at the gym. Asked how many sets left... His reply was 4 he and his mate then went on to do 10 sets a piece taking ****ing ages. Felt like I was stretching for an eternity trying to keep my chest warm as possible.
Chest
Bench press
135 x 3
125 x 4
100 x 6
90 x 12
90 x 12
Neck press
60 x 10
60 x 10
60 x 9
40 x 15
40 x 15
Fly machine
105 x 5
91 x 7
77 x 10
63 x 15
63 x 15
Incline fly
40 x 10
40 x 10
40 x 10
30 x 15
30 x 15
Triceps
Bar pushdown
95 x 6
85 x 8
75 x 10
65 x 12
55 x 15
Rope pushdown
50 x 6
40 x 8
30 x 12
20 x 15
20 x 15
12 minutes HIIT half on cross trainer and half on recliner bike. Ratio of 30 seconds to 60 seconds.
Felt tired this morning, managed 7 hours sleep but woke wishing I had more. A few good hours passed until it disappeared.
Diet has been normal; 3 eggs, nuts and yoghurt, tuna sandwiches, shake, pre workout protein cookie and post workout shake and homemade chilli.
Weight has gone up by 1kg.... It's steadily going up and still only on 8mg UD. Chest and shoulders starting to look lean and pumped.
Was looking forward to today's workout was pushing for a big pr on the bench. Ended up disappointed, however probably my own fault for pushing and expecting too much. I pushed out 135kg for 3, two unspotted third heavily spotted. This is up from 120kg for 5 unspotted.
What really pissed me off was someone on the only bench station at the gym. Asked how many sets left... His reply was 4 he and his mate then went on to do 10 sets a piece taking ****ing ages. Felt like I was stretching for an eternity trying to keep my chest warm as possible.
Chest
Bench press
135 x 3
125 x 4
100 x 6
90 x 12
90 x 12
Neck press
60 x 10
60 x 10
60 x 9
40 x 15
40 x 15
Fly machine
105 x 5
91 x 7
77 x 10
63 x 15
63 x 15
Incline fly
40 x 10
40 x 10
40 x 10
30 x 15
30 x 15
Triceps
Bar pushdown
95 x 6
85 x 8
75 x 10
65 x 12
55 x 15
Rope pushdown
50 x 6
40 x 8
30 x 12
20 x 15
20 x 15
12 minutes HIIT half on cross trainer and half on recliner bike. Ratio of 30 seconds to 60 seconds.
NuclearLaunch
Active member
Looks like I'ma need to get a kg to lbs converter so I can keep up with the progress. Still man, if you are pushing pr's you are doing great. Keep killing it.
Jimmbob
Member
Day 12
Diet normal; 3 eggs, nuts and yoghurt, shake, tuna sandwich, pre workout cookie, post workout shake and home made chicken curry.
I have decided I will remove a few calories from the diet tomorrow. Progress is going well but feel as if I'm putting a little weight on the gut at the same time. feel as if I'm bulking more than a recomp.
Maybe drop an egg or two and half the amount of yoghurt. Currently 500 grams so will half this to 250 grams. The chest and in particular shoulders are looking lean.
Wasn't happy with the HIIT at the end of today's session. My legs were moving and the arms were going but felt nowhere as fast as last weeks sprints! Gutted!
I'm 20kg of a PR on dead lifts set a year ago. haven't been doing them for a while so playing catch up. Thinking I will try 140kg on the second half of next weeks back session.
Back
Deadlifts
120 x4
120 x 4
100 x 6
100 x 8
60 x 12
Lat pull
98x4
84x 8
70x12
56x9 with scapula rotation
42 x12 with scapula rotation
Wide grip pull up
5 sets at body weight
Machine pull
98 x 4
84 x 6
70 x 10
56 x 15
56 x 15
Biceps
Seat curls
25s x 3
17.5s x 8
17.5s x 8
15s x 12
15s x 12
Barbell drag curl
25 x 8
25 x 8
20 x 12
15 x 15
10 x 20
Over curl on lat pull
45 x 6
45x 6
35 x 8
35 x 8
30 x 12
12 minutes HIIT half on cross trainer and half on recliner bike at a ratio of 30 seconds to 60 seconds.
Diet normal; 3 eggs, nuts and yoghurt, shake, tuna sandwich, pre workout cookie, post workout shake and home made chicken curry.
I have decided I will remove a few calories from the diet tomorrow. Progress is going well but feel as if I'm putting a little weight on the gut at the same time. feel as if I'm bulking more than a recomp.
Maybe drop an egg or two and half the amount of yoghurt. Currently 500 grams so will half this to 250 grams. The chest and in particular shoulders are looking lean.
Wasn't happy with the HIIT at the end of today's session. My legs were moving and the arms were going but felt nowhere as fast as last weeks sprints! Gutted!
I'm 20kg of a PR on dead lifts set a year ago. haven't been doing them for a while so playing catch up. Thinking I will try 140kg on the second half of next weeks back session.
Back
Deadlifts
120 x4
120 x 4
100 x 6
100 x 8
60 x 12
Lat pull
98x4
84x 8
70x12
56x9 with scapula rotation
42 x12 with scapula rotation
Wide grip pull up
5 sets at body weight
Machine pull
98 x 4
84 x 6
70 x 10
56 x 15
56 x 15
Biceps
Seat curls
25s x 3
17.5s x 8
17.5s x 8
15s x 12
15s x 12
Barbell drag curl
25 x 8
25 x 8
20 x 12
15 x 15
10 x 20
Over curl on lat pull
45 x 6
45x 6
35 x 8
35 x 8
30 x 12
12 minutes HIIT half on cross trainer and half on recliner bike at a ratio of 30 seconds to 60 seconds.
Jimmbob
Member
Day 13
Well decided to cut the calories so the diet is down today; 1 egg, 100g nuts , tuna sandwich, protein cookie, pre workout shake, post workout shake and home made spag Bol with lean steak mince.
Felt good getting the 40kg dumbbells out on the shoulders for 6 reps. I'm doing another shoulder session on Friday with a mate. Tempted to push for the 42.5kg dumbbells for an all new PR. again wanted to start with military press on smith but that was busy, glad I didn't!
Been slacking a bit on my abs recently so swapped the 12 minutes HIIT for last 15 minutes of session for a bit of AB work and decided it is a weak area. Probably because I ain't touched them for 2 weeks!
Starting too get some lower back pumps so will start taking taurine to counter hopefully will keep the pain away.
Shoulders
Dumbbell shoulder press
40s x 6 PR 1 extra rep
40s x 5
35s x 8
35s x 8
30s x 10
Front raise single dumbbell
35 x 5
35 x 5
20 x 11
20 x 12
20 x 12
Seated lateral raises
15s x 5
10s x 7
10s x 7
7.5s x12
7.5s x12
Rear delt machine
70 x 5
56 x 12
56 x 12
42 x 15
42 x 15
Smith shrugs
80 x 9
100 x 3
80 x 8
40 x 16
40 x 16
Legs
Leg extension single leg
70 x 4 PR
63 x 5
56 x 7
49 x 10
49 x 10
Lying leg curl
60 x 3
50 x 6
50 x 7
40 x 12
40 x 12
Leg press
178 x 8
151 x 12
124 x 15
124 x 15
124 x 15
Thrust
40 x 10
40 x 10
40 x 10
30 x12
30 x 12
15 minutes of abs various sit ups and crunches.
Well decided to cut the calories so the diet is down today; 1 egg, 100g nuts , tuna sandwich, protein cookie, pre workout shake, post workout shake and home made spag Bol with lean steak mince.
Felt good getting the 40kg dumbbells out on the shoulders for 6 reps. I'm doing another shoulder session on Friday with a mate. Tempted to push for the 42.5kg dumbbells for an all new PR. again wanted to start with military press on smith but that was busy, glad I didn't!
Been slacking a bit on my abs recently so swapped the 12 minutes HIIT for last 15 minutes of session for a bit of AB work and decided it is a weak area. Probably because I ain't touched them for 2 weeks!
Starting too get some lower back pumps so will start taking taurine to counter hopefully will keep the pain away.
Shoulders
Dumbbell shoulder press
40s x 6 PR 1 extra rep
40s x 5
35s x 8
35s x 8
30s x 10
Front raise single dumbbell
35 x 5
35 x 5
20 x 11
20 x 12
20 x 12
Seated lateral raises
15s x 5
10s x 7
10s x 7
7.5s x12
7.5s x12
Rear delt machine
70 x 5
56 x 12
56 x 12
42 x 15
42 x 15
Smith shrugs
80 x 9
100 x 3
80 x 8
40 x 16
40 x 16
Legs
Leg extension single leg
70 x 4 PR
63 x 5
56 x 7
49 x 10
49 x 10
Lying leg curl
60 x 3
50 x 6
50 x 7
40 x 12
40 x 12
Leg press
178 x 8
151 x 12
124 x 15
124 x 15
124 x 15
Thrust
40 x 10
40 x 10
40 x 10
30 x12
30 x 12
15 minutes of abs various sit ups and crunches.
Jimmbob
Member
Day 14
Decide to take a rest today. My body is aching, will be hitting shoulders and legs Friday and chest and back Saturday and maybe some cardio Sunday with the gf. Which worries me as she is now fitter cardio wise than me! Last time I trained with her was 4-5 months ago and she only really just started. Now she is banging out 30 minutes of HIIT training every session followed by a twenty min run....
Well anyways the diet was the same as normal no changes.
Did notice some ball shrinkage in the shower first time I noticed it. Plus some slight discomfort, no pain. Back pumps still there and shoulder acne flaring up, some big red angry spots.
Tomorrow I start tren at 50mg and masterolone, still unsure about the dosing, as this is a last minute addition would this be ok as 25mg first 5 days then every other day or is it best just to run at 25mg for twenty days? Any advice welcome. Plus UD goes up to 12mg on Saturday!
Time to get serious....
Decide to take a rest today. My body is aching, will be hitting shoulders and legs Friday and chest and back Saturday and maybe some cardio Sunday with the gf. Which worries me as she is now fitter cardio wise than me! Last time I trained with her was 4-5 months ago and she only really just started. Now she is banging out 30 minutes of HIIT training every session followed by a twenty min run....
Well anyways the diet was the same as normal no changes.
Did notice some ball shrinkage in the shower first time I noticed it. Plus some slight discomfort, no pain. Back pumps still there and shoulder acne flaring up, some big red angry spots.
Tomorrow I start tren at 50mg and masterolone, still unsure about the dosing, as this is a last minute addition would this be ok as 25mg first 5 days then every other day or is it best just to run at 25mg for twenty days? Any advice welcome. Plus UD goes up to 12mg on Saturday!
Time to get serious....
mattrag
Legend
your tren is 25mgs pills? Thats really low as the new Trenavar most people dose it between 45-90mgs. I remember seeing the old Xtren dosed at 90mgs the whole way so I dont think 25mgs will be enough to be noticeable. Might add a bit of recomp on top the UD but I dont think much.
mattrag
Legend
Hmm, masterolone I've never dosed before but it's an unmethylated DHT So I assume 25mgs would be on the very low end. I read somewhere that 50mgs is all you need if you are running it along side something, but alone you might have to bump it up to somethign like 500mgs. BUT since you got UD and tren in you.... 25-50mgs should be great to limit any prolactin/estrogen sides.
Jimmbob
Member
Day 15 (weight 82.5)
Well started the tren and masterolone! Hoping to lean out more.
It was shoulders and legs, forgot to take my iPhone in the gym so have no idea about weights. But they were lighter than Wednesday. Aimed for about 10-15 reps on everything except military press on the smith which I did 2 sets at 80kg, 2 sets at 70kg and 1 set at 40kg. Reps were 6,5,8,9,16. The heavy weight felt really good. Feel as if I should of pushed for 90kg.
My shoulders are looking awesome when Pumped, almost as if they don't belong to me. Most noticeable on Front raises.
My legs were still sore hence I kept the weight low and reps high.
The back pumps were worst today. I did take some taurine yesterday and today... But the twat I am left it at work! Which
I won't be able to get to work until Tuesday. Anyone know any home
Remedies? I am planning on icing but
It's a pump pain so probably won't touch it. Don't want to take any pain killers...
Back acne is still getting worse. As long as it doesn't progress to my face its all good.
Well started the tren and masterolone! Hoping to lean out more.
It was shoulders and legs, forgot to take my iPhone in the gym so have no idea about weights. But they were lighter than Wednesday. Aimed for about 10-15 reps on everything except military press on the smith which I did 2 sets at 80kg, 2 sets at 70kg and 1 set at 40kg. Reps were 6,5,8,9,16. The heavy weight felt really good. Feel as if I should of pushed for 90kg.
My shoulders are looking awesome when Pumped, almost as if they don't belong to me. Most noticeable on Front raises.
My legs were still sore hence I kept the weight low and reps high.
The back pumps were worst today. I did take some taurine yesterday and today... But the twat I am left it at work! Which
I won't be able to get to work until Tuesday. Anyone know any home
Remedies? I am planning on icing but
It's a pump pain so probably won't touch it. Don't want to take any pain killers...
Back acne is still getting worse. As long as it doesn't progress to my face its all good.
mattrag
Legend
Wow that is some great progress for 2 weeks. You dont feel that your 8mg dose is kinda low?
I mean since it was run solo? Great you are seeing good results though at that dose, I know many dont think anything under 12mgs does anything.
But then again you are running it for 5 weeks
I mean since it was run solo? Great you are seeing good results though at that dose, I know many dont think anything under 12mgs does anything.
But then again you are running it for 5 weeks
Jimmbob
Member
mattrag said:Wow that is some great progress for 2 weeks. You dont feel that your 8mg dose is kinda low?
I mean since it was run solo? Great you are seeing good results though at that dose, I know many dont think anything under 12mgs does anything.
But then again you are running it for 5 weeks
Yeah for a five week run I think two weeks at 8mg is perfect, for me anyways. I do feel as if results would level out if I didn't up the dose. But I wouldn't do anything more than 12mg.
Excited to see what happens in the next couple of weeks size and strength wise.
The fact that I'm not even half way through the 5 weeks of UD and put on 7lbs, pushed some PRs and looking lean feels kinda weird. I still got 5 weeks of tren left.... Oh and masterolone, which hopefully will keep those estrogen aides at bay and maybe lean me out slightly. This ride is only going to get better!
Jimmbob
Member
Day 16
Strange today, back pump completely gone. No pain what so ever! Unsure why....
Chest and back isolation to compound
Cable cross overs
52x8
45x10
45x10
38x12
Machine fly
105 x4
91 x 6
77 x 8
63 x 10
49 x 12
Machine pull
98 x 4
84 x 6
70 x 8
56 x 10
56x101
Lat pull
105 x 3
91 x5
77x8
63 x10
63x 10
Chest press
100 x 13 surprised at this, it felt light
120 x 6
100 x 10 heavier this time...
90 x 12
60 x 17
Deadlifts
90 x 6
90 x 7
80 x 9
80 x 6
80 x 7
Was happy with the first set on bench, was thinking only 8 reps! Pushed for 13....
Weights which I am used to lifting are feeling lighter which is awesome.
It's now cardio for the next two days...
Strange today, back pump completely gone. No pain what so ever! Unsure why....
Chest and back isolation to compound
Cable cross overs
52x8
45x10
45x10
38x12
Machine fly
105 x4
91 x 6
77 x 8
63 x 10
49 x 12
Machine pull
98 x 4
84 x 6
70 x 8
56 x 10
56x101
Lat pull
105 x 3
91 x5
77x8
63 x10
63x 10
Chest press
100 x 13 surprised at this, it felt light
120 x 6
100 x 10 heavier this time...
90 x 12
60 x 17
Deadlifts
90 x 6
90 x 7
80 x 9
80 x 6
80 x 7
Was happy with the first set on bench, was thinking only 8 reps! Pushed for 13....
Weights which I am used to lifting are feeling lighter which is awesome.
It's now cardio for the next two days...
Jimmbob
Member
Cheers pal, I'm just going keep killing it!
Yeah I hope those compounds are all getting along and helping me get an awesome cycle.
The deadlifts I hadn't done for a while and want to start pushing out again, been doing alternative not as good exercises... And squats i have recently knocked on the head since they were causing me some back pain. So maybe it was actually a strain and not a pump.
Yeah I hope those compounds are all getting along and helping me get an awesome cycle.
The deadlifts I hadn't done for a while and want to start pushing out again, been doing alternative not as good exercises... And squats i have recently knocked on the head since they were causing me some back pain. So maybe it was actually a strain and not a pump.
Jimmbob
Member
Day 17 - 18
Well I did plan on going to the gym on day 17 but it snowed... When it snows here everything stops moving and I rely on public transport so it's a bit sh*t.
However did make it to the gym day 18, it was 60 minutes of light cardio and all over body light light workout. Didn't want to risk being sore the next day. Gotta push out more reps on the chest!
Diet has been the same as usual. I do feel like I have a bit of a cold which is probably due to new compounds. I have noticed an increase In sweating at night most probably the tren.
Weight on a 2 sets of different scales was 83 and 83.8 kg. Looking forward to seeing what the usual scales are showing later today.
Well I did plan on going to the gym on day 17 but it snowed... When it snows here everything stops moving and I rely on public transport so it's a bit sh*t.
However did make it to the gym day 18, it was 60 minutes of light cardio and all over body light light workout. Didn't want to risk being sore the next day. Gotta push out more reps on the chest!
Diet has been the same as usual. I do feel like I have a bit of a cold which is probably due to new compounds. I have noticed an increase In sweating at night most probably the tren.
Weight on a 2 sets of different scales was 83 and 83.8 kg. Looking forward to seeing what the usual scales are showing later today.
Jimmbob
Member
Day 19 (forgot to weigh myself)
Diet same as normal; 3 eggs, yoghurt and nuts, protein cookie, tuna sandwiches, protein cookie, 2 tablespoons of peanut butter, post workout shake and homemade chilli.
Chest
Bench press
130 x 4 PR by 1 rep and hardly any spotting
110x 8
110 x 8
90 x 12
90 x 12
Machine fly
119x 4 PR
105 x 6
91 x 8
77 x 10
63 x 12
Felt as if I had over done it by this point with a bit of a strain so kept it light.
Incline flys
17.5s x 10
15s x 12
15s x 12
12.5s x 15
12.5s x 15
Light neck press
25 x 30
35 x 20
35 x 20
45 x 15
45 x 15
Triceps
Bar pushdown
95x 7 PR on reps (I think)
85 x9
75 x 11
65 x 13
55 x 16
Rope pushdown
45 x 8
35 x 10
25 x 12
25 x 12
15 x 15
So made 4 reps on bench at 130kg! Last week I made 3 and the
Third was heavily spotted. This week 4 and it felt easier. The machine fly felt quite light t 119kg for a PR but it was towards the end of this I felt a bit of a strain. Nothing serious I don't think, just a minor twinge.
Was overall surprised to hit the weights I did. Didn't manage any HIIT , had been feeling a bit rough most the day as if I were hung over... Without the drink! Which is just plain annoying, the sh*tty feeling without the fun. Will get an early night tonight hopefully feeling 100% tomorrow. Just happy everything starting to kick in!
Nipples are a bit puffy and sensitive today
Diet same as normal; 3 eggs, yoghurt and nuts, protein cookie, tuna sandwiches, protein cookie, 2 tablespoons of peanut butter, post workout shake and homemade chilli.
Chest
Bench press
130 x 4 PR by 1 rep and hardly any spotting
110x 8
110 x 8
90 x 12
90 x 12
Machine fly
119x 4 PR
105 x 6
91 x 8
77 x 10
63 x 12
Felt as if I had over done it by this point with a bit of a strain so kept it light.
Incline flys
17.5s x 10
15s x 12
15s x 12
12.5s x 15
12.5s x 15
Light neck press
25 x 30
35 x 20
35 x 20
45 x 15
45 x 15
Triceps
Bar pushdown
95x 7 PR on reps (I think)
85 x9
75 x 11
65 x 13
55 x 16
Rope pushdown
45 x 8
35 x 10
25 x 12
25 x 12
15 x 15
So made 4 reps on bench at 130kg! Last week I made 3 and the
Third was heavily spotted. This week 4 and it felt easier. The machine fly felt quite light t 119kg for a PR but it was towards the end of this I felt a bit of a strain. Nothing serious I don't think, just a minor twinge.
Was overall surprised to hit the weights I did. Didn't manage any HIIT , had been feeling a bit rough most the day as if I were hung over... Without the drink! Which is just plain annoying, the sh*tty feeling without the fun. Will get an early night tonight hopefully feeling 100% tomorrow. Just happy everything starting to kick in!
Nipples are a bit puffy and sensitive today
Jimmbob
Member
Day 20 weight 83.5kg
Having trouble sleeping at the moment. Just isn't quality sleep, waking up throughout the night and just finding it hard. Guess that's the tren....
Started popping the erase today due to nipple sensitivity and puffyness. Should sort it out.
Weight is up 7.5kg (16.5lbs) but feel as if this is turning into a bulk rather than a recomp. The water weight will be there... But happy with the results so far.
Back and biceps
Deadlifts
130 x 3
90 x 6
90 x 6
60 x 12
Wide grip pull up with short breaks BW only
12
12
10
9
6
Lat pull
98 x 4
84 x 6
70x 9
56 x 15
56 x 15
Biceps
Lat pull overhead curl
35 x 8
35x 8
28 x 15
28 x 15
28 x 15
Seated curl
25s x 3
20s x 5
17.5s x 8
15s x 10
15s x 10
Well just didn't feel on it today just worn out. Hopefully tomorrow will be better.
Having trouble sleeping at the moment. Just isn't quality sleep, waking up throughout the night and just finding it hard. Guess that's the tren....
Started popping the erase today due to nipple sensitivity and puffyness. Should sort it out.
Weight is up 7.5kg (16.5lbs) but feel as if this is turning into a bulk rather than a recomp. The water weight will be there... But happy with the results so far.
Back and biceps
Deadlifts
130 x 3
90 x 6
90 x 6
60 x 12
Wide grip pull up with short breaks BW only
12
12
10
9
6
Lat pull
98 x 4
84 x 6
70x 9
56 x 15
56 x 15
Biceps
Lat pull overhead curl
35 x 8
35x 8
28 x 15
28 x 15
28 x 15
Seated curl
25s x 3
20s x 5
17.5s x 8
15s x 10
15s x 10
Well just didn't feel on it today just worn out. Hopefully tomorrow will be better.
Jimmbob
Member
Does anyone know of any PH logs with Keto diets? AM mobile search ability is a bit pants!
Also what would peoples opinion be of switching to Keto diet while on cycle? What I'm thinking is the last 20 days on cycle and through PCT following a Keto diet. With a late Saturday and Sunday carb load. At 83.5kg, I would aim for 203g of protein (810 Cals) and 160-200g of fat (1444 Cals to 1806 Cals) mon to fri and carb load days up to 70g fat and 700g'ish of carbs. Asjust weekly for weight changes. Above was taken from two different guides.
When I last attempted a Keto I basically cut all carbs for 6 days week and carb loaded on the 1. Amounts wasn't important however I did see awesome results. I followed for a month and half.
Originally I was going to do a keto diet after pct. Just unsure about switching part way through. The last 20 days I will be running mostly just tren at 100mg.
Any advice or opinions welcome....
Also what would peoples opinion be of switching to Keto diet while on cycle? What I'm thinking is the last 20 days on cycle and through PCT following a Keto diet. With a late Saturday and Sunday carb load. At 83.5kg, I would aim for 203g of protein (810 Cals) and 160-200g of fat (1444 Cals to 1806 Cals) mon to fri and carb load days up to 70g fat and 700g'ish of carbs. Asjust weekly for weight changes. Above was taken from two different guides.
When I last attempted a Keto I basically cut all carbs for 6 days week and carb loaded on the 1. Amounts wasn't important however I did see awesome results. I followed for a month and half.
Originally I was going to do a keto diet after pct. Just unsure about switching part way through. The last 20 days I will be running mostly just tren at 100mg.
Any advice or opinions welcome....
Jimmbob
Member
Day 21 and 22
Rest days.
Diet was normal for both days. Felt a bit under the weather. Possibly due to lack of sleep and a minor cold.
Day 23
Diet normal.
Still feel rough.
Home shoulder workout. Weight low and reps high for all exercises. Reps between 15-25. 20 second max rest period.
Arnie press
Front raises
Lateral raises
Rear delt raises
Press ups on dumbbells
Even knowing the weights were low my shoulders have really struggled today. In particular my right shoulder which after the workout had a kinda "dead" sensation.
Rest days.
Diet was normal for both days. Felt a bit under the weather. Possibly due to lack of sleep and a minor cold.
Day 23
Diet normal.
Still feel rough.
Home shoulder workout. Weight low and reps high for all exercises. Reps between 15-25. 20 second max rest period.
Arnie press
Front raises
Lateral raises
Rear delt raises
Press ups on dumbbells
Even knowing the weights were low my shoulders have really struggled today. In particular my right shoulder which after the workout had a kinda "dead" sensation.
mattrag
Legend
Hmm, sounds like you over worked the joint. You might want to try shoulder activation exercises before lifting next time and roll out your shoulder with a racket ball once you feel it has somewhat recovered.
Feeling rough eh? The diet getting to you? I feel it will all be worth it though
Keep killing it man!
mattrag
Legend
The thing I like to look at is how food affects hormones. Carbs are good as they increase leptin sensitivity, upregulate Thyroid hormone, blunt cortisol (to a degree as too high of blood glucose will elevate cortisol levels), and turn off catabolism via the insulin response. Fats BUILD hormones, all the hormones. And we need fats for supporting life. EFA are just that, ESSENTIAL.
In that case, while on a cycle I feel you can "slack" on the fats provided you can shuttle carbs correctly (Genetics).
My diet is very similar to what you outlined but I don't eliminate carbs. I eat what I consider an anti-inflammatory, non anti nutrient diet. So I avoid all gluten, sugar, lectins, and try to have my omega 6:3 ratio at around 4:1.
A TKD would be best I feel in PCT because of the elevated cortisol risks. But after you feel your hormone levels have balanced out you can switch to a CKD. I don't like either of these because I don't think you NEED to be in ketosis to produce adequate energy from fat cells. And I have a hard time producing enough ATP and endurance to do the kind of work I need to for the gym.
If you feel Keto gave you good results I wouldn't see a reason why it wouldn't again.
Jimmbob
Member
mattrag said:
Great advice/info there matt, cheers.
If I'm getting it right a tkd or a ckd in PCT would aid recovery and get the body back to normal quicker because the body won't be producing enough hormones due to the intro of PHs to the body. When
PHs are not being used and are absent in the body and a tkd or ckd is used hormone levels are increased aiding muscle building and fat loss. But what effect does it have on the body when taking PHs. Besides switching to fats for energy?
Another reason I like ckd diet is I suffer mildly from IBS and a low carb or zero carb diet really keeps this at bay and is alternative to what my doctor suggested....
"Just take an immodium a day or in intense bouts co codamol..."
I was shocked at this advice... At first I assumed it was coeliac disease. But all tests came back negative and that was the only advice given by the doctor.
mattrag
Legend
Jimmbob said:
Ceoliac is not the same as gluten sensitivity. Unfortunately, tests do not find that. What I would do is, since you do good with keto, I would take in carbs that are not grains. Sweet potatoes white potatoes, squash, fruits etc. IBS is bad, I have it, I am extremely gluten sensitive. I never knew. I just thought carbs made me fat. But now I eat around 400g a day and I'm leaner than I ever was when I was cyclical keto using bagels.
On cycle you can eat pretty much whatever so long as protein is enough. On cycle its about getting in enough protein, and eating enough cals for your goals. Essential fats are also needed as aside from hormone cascade on ingestion they also affect the body because the type of fat we eat is the type of fat we tend to store.
On cycle you can have less fat and more carbs as glycogen retention is usually higher so the carbs will be shuttled to the muscle. Off cycle you have to use things like nutrient partitioners to make the same uses out of those carbs. That's the only difference.
You need fats to build muscles as well as most times the steroids are not enough to make gains. Fats are needed. Just not as much as they are needed when off the goodies.
Jimmbob
Member
Day 24
Rest.
Diet was down today. Eggs, two cookies, two chicken breast. Just didn't feel hungry.
Day 25 weight 84kg
Well had a good nights sleep woke feeling good.
Diet was back up today, eggs for breakfast, nuts when I got to work, Greek yoghurt soon after, protein cookie, chicken sandwich, pre workout cookie, post workout shake and meatballs in sauce no pasta for tea. Did feel slightly bloated after the gym tho...
Chest and triceps
Bench press
130 x 5 (could of got 6 was feeling great but my hamstring cramped up)
120 x 7
120 x 6
110 x 9
110 x 10
Dumbbell incline flys
25s x 8
25s x 9
20s x 12
20s x 12
15s x 18
Incline bench machine
91 x 10
105 x 7
105 x 7
105 x 6
105 x 4
Machine flys (keep it light for burn out)
70 x 12
56 x 15
42 x 18
35 x 25
35 x 25
Triceps
Bar pushdown
105 x 5
91 x 7
77 x 11
63 x 15
63 x 15
Rope pushdown
56 x 7
42 x 10
28 x 15
28 x 15
28 x 15
Overall workout felt great. Was hitting the weights hard and it felt good. No PRs tonight but should of got that extra rep on my bench! Weight it up by 8kg now (with conversion of 2.2 is 17.6lbs) which is awesome! Especially as I have only jut hit half way through the cycle. I know some will be water weight but planning on cutting and ripping up towards the ed of the cycle.
I have also started 100mg of the tren now so looking forward to seeing how that treats me. Hopefully awesome.
Debating wherever to throw in the odd day of the "insanity" workout to aid cutting and still debating the ckd or tkd for the last 20 days. Did find a cool log of a ckd 6 week cut using helladrol which is motivational.
Rest.
Diet was down today. Eggs, two cookies, two chicken breast. Just didn't feel hungry.
Day 25 weight 84kg
Well had a good nights sleep woke feeling good.
Diet was back up today, eggs for breakfast, nuts when I got to work, Greek yoghurt soon after, protein cookie, chicken sandwich, pre workout cookie, post workout shake and meatballs in sauce no pasta for tea. Did feel slightly bloated after the gym tho...
Chest and triceps
Bench press
130 x 5 (could of got 6 was feeling great but my hamstring cramped up)
120 x 7
120 x 6
110 x 9
110 x 10
Dumbbell incline flys
25s x 8
25s x 9
20s x 12
20s x 12
15s x 18
Incline bench machine
91 x 10
105 x 7
105 x 7
105 x 6
105 x 4
Machine flys (keep it light for burn out)
70 x 12
56 x 15
42 x 18
35 x 25
35 x 25
Triceps
Bar pushdown
105 x 5
91 x 7
77 x 11
63 x 15
63 x 15
Rope pushdown
56 x 7
42 x 10
28 x 15
28 x 15
28 x 15
Overall workout felt great. Was hitting the weights hard and it felt good. No PRs tonight but should of got that extra rep on my bench! Weight it up by 8kg now (with conversion of 2.2 is 17.6lbs) which is awesome! Especially as I have only jut hit half way through the cycle. I know some will be water weight but planning on cutting and ripping up towards the ed of the cycle.
I have also started 100mg of the tren now so looking forward to seeing how that treats me. Hopefully awesome.
Debating wherever to throw in the odd day of the "insanity" workout to aid cutting and still debating the ckd or tkd for the last 20 days. Did find a cool log of a ckd 6 week cut using helladrol which is motivational.
Jimmbob
Member
Day 26
Rest
Diet was; 2 eggs, nuts, yoghurt, protein cookie, chicken sandwiches and an evening meal of fish cakes then steak and chips (valentines)
Acne on the face is making an appearance but this could be more due to the trouble sleeping. When I don't get enough sleep my skin normally looks s*it regardless of training and supps.
Looking forward to the back workout.
Rest
Diet was; 2 eggs, nuts, yoghurt, protein cookie, chicken sandwiches and an evening meal of fish cakes then steak and chips (valentines)
Acne on the face is making an appearance but this could be more due to the trouble sleeping. When I don't get enough sleep my skin normally looks s*it regardless of training and supps.
Looking forward to the back workout.
Jimmbob
Member
Day 27 weight 84kg
Feeling a bit rough. There is currently a cold knocking around which I'm hoping I can stay clear of! But might be too late as I already have a few ulcers , which I normally get before a cold... so hopefully it's just a mild one.
Diet was down today as I missed one cookie and the yoghurt! Which is a 1000 Cals. Just forgot about the cookie and didn't have time to pick up the yoghurt in the morning which is frustrating. Still have an evening meal which I might try and have a little extra than normal.
It was back and biceps
All weights were the same as last week no improvement. But my biceps were getting pumped up alot more, they looked crazy! The deadlifts were a little painful as I had mild back pumps.
Feeling a bit rough. There is currently a cold knocking around which I'm hoping I can stay clear of! But might be too late as I already have a few ulcers , which I normally get before a cold... so hopefully it's just a mild one.
Diet was down today as I missed one cookie and the yoghurt! Which is a 1000 Cals. Just forgot about the cookie and didn't have time to pick up the yoghurt in the morning which is frustrating. Still have an evening meal which I might try and have a little extra than normal.
It was back and biceps
All weights were the same as last week no improvement. But my biceps were getting pumped up alot more, they looked crazy! The deadlifts were a little painful as I had mild back pumps.
mattrag
Legend
Ah, diet is crucial, but as I figure you are in a cut you should be okay. I dont lose much weight cutting unless I am in a really big deficit. On the goodies I dont think you will lose much muscle mass. Provided you hit at least 1.5g protein/lbm.
Jimmbob
Member
mattrag said:
Yeah hitting the protein. Decided I am going to start a ckd on Monday. Went for a ckd over a tkd because it just fits in with my routine more. My carb load up will start 8pm on Saturday and end 8pm Sunday which will allow me to eat reasonably normal with the missus. She is supportive and knows what I'm taking but if I told her we won't be eating any meals the same together for a while she might change her mind.
Just gotta cut now, to quote someone from another log.... Quite possibly you can't remember, but I liked the phrase...(sorry for any miss quotes.)
"Just got to unwrap the muscle for summer!"
I feel as if I have put a little too much weight on around the mid section.
The bottle of erase I used and opened I am going to replace with a bottle of erase pro for pct. So PCT will now be;
Erase pro
Clomid
Titanium xl
Lean extreme
I am also tempted to pick up some clen as well to aid with cutting but fear this could be counter productive for retaining muscle.
g0hardorgohom
Well-known member
Don't you think that using both LX and Erase Pro there might be too little cortisol in your body during the PCT?
Jimmbob
Member
Day 29
Well shoulders and legs. Was feeling good about today's workout and it showed! Everything was the same except for the start which I managed to push out 45kg dumbbells for 4 reps up from 40kgs for 5 reps. Only then to drop to 40kg dumbbells and get 7 reps out then 6 reps! Everything else was the same as normal.
Diet was the same as normal. Nothing special, I'm excited about starting a
Ckd on Monday! Gonna kill it!
Opted to stay away from clen for a while and try oxyelite pros. The main active ingredient yohimbine has good reviews on a ckd with carbs absent.
Well shoulders and legs. Was feeling good about today's workout and it showed! Everything was the same except for the start which I managed to push out 45kg dumbbells for 4 reps up from 40kgs for 5 reps. Only then to drop to 40kg dumbbells and get 7 reps out then 6 reps! Everything else was the same as normal.
Diet was the same as normal. Nothing special, I'm excited about starting a
Ckd on Monday! Gonna kill it!
Opted to stay away from clen for a while and try oxyelite pros. The main active ingredient yohimbine has good reviews on a ckd with carbs absent.
Jimmbob
Member
Day 30 and 31
Rest days
I have a full blown cold now. Feeling ****! Start CKD tomorrow day 32. Should be back in the gym on a chest and back session but with how I'm feeling I don't know. Got a bad cough, bringing up multi coloured sh*te, the head is banging and I'm short on energy. I think I caught it off the GF as she has recently been feeling sh*t.
Rest days
I have a full blown cold now. Feeling ****! Start CKD tomorrow day 32. Should be back in the gym on a chest and back session but with how I'm feeling I don't know. Got a bad cough, bringing up multi coloured sh*te, the head is banging and I'm short on energy. I think I caught it off the GF as she has recently been feeling sh*t.
mattrag
Legend
mattrag
Legend
NICE EATS!
Jimmbob
Member
Day 32
Chest an back
Nothing special just throwing in the extra day at the start of the week as my training partner is training wed, thur and fri this week.
It was the first day training without carbs which is hard and even harder when you have a cold. I felt crap and lifted nothing good. Endurance was well down probably due to starting the ckd.
The only thing I did notice today was that it was very easy to get a pump. Which started out a good thing but ended a painful thing.
Interested to see how it goes.
Diet will be on the ckd no carb phase; 3 eggs, 2 chicken breast, 3 rashes of bacon, 100g cheese, 180g mince beef and 3 tablespoons of extra virgin olive oil. It will be cooked in a variety of ways. For example todays breakfast was a hard boiled egg but another day may be a bacon and cheese omelette. I am having a little full fat mayo.... Choose wisely with one with 1.3g carbs per 100g so fits in nicely with no carbs.
Chest an back
Nothing special just throwing in the extra day at the start of the week as my training partner is training wed, thur and fri this week.
It was the first day training without carbs which is hard and even harder when you have a cold. I felt crap and lifted nothing good. Endurance was well down probably due to starting the ckd.
The only thing I did notice today was that it was very easy to get a pump. Which started out a good thing but ended a painful thing.
Interested to see how it goes.
Diet will be on the ckd no carb phase; 3 eggs, 2 chicken breast, 3 rashes of bacon, 100g cheese, 180g mince beef and 3 tablespoons of extra virgin olive oil. It will be cooked in a variety of ways. For example todays breakfast was a hard boiled egg but another day may be a bacon and cheese omelette. I am having a little full fat mayo.... Choose wisely with one with 1.3g carbs per 100g so fits in nicely with no carbs.
Jimmbob
Member
Day 34
Will be updating again later but just thought I would add this additional entry.
I took a keto reading about an hour ago and it's positive. The ketostix turned a slight pink indicating ketones present. So it took 2 and a bit days, not bad. One thing I am interested in seeing is if this shortens after the card load up after a few weeks.
Will be updating again later but just thought I would add this additional entry.
I took a keto reading about an hour ago and it's positive. The ketostix turned a slight pink indicating ketones present. So it took 2 and a bit days, not bad. One thing I am interested in seeing is if this shortens after the card load up after a few weeks.
Jimmbob
Member
Jimmbob said:
Day 34
Chest and triceps session, I really am noticing the absence of carbs. Pumps come quicker and so does fatigue muscles. I train using reverse pyramids. The low rep starts are fine but lighter weights higher reps are hard and I don't seem to be getting as many reps that side of the session. Still hit 6 reps at 130kg on the bench so was happy.
I met the gf after the gym and we went for some food. Which can always be risky on a diet. It was a new grill place and I had triple chicken 1 flame grilled breast, quarter spit roast chicken and 1 Cajun chicken. All was fine except the Cajun spice was more a sort of batter which was worrying because I didn't know what was in it!