The Swede's Transformation Log
- Thread starter theswede
- Start date
theswede
Active member
Revitalizing this log as my SARMs Pure Rawz log was closed early due to COVID screwing with my cycle.
Long short, the RAD and S23 were awesome but I was too tired to lift, much less eat and continue my doses. The dreaded PCT has begun, so I'll continue to post my workout in here. Smashing heavy weight has resumed and I'm getting back on the diet train to keep progressing physique wise. Here is Monday morning's workout as I hadn't had a chance to post that yet.
Early Morning Workout
Monday, March 15, 2021 at 5:57 AM
Bench Press (Barbell)
Set 1: 45 lb × 20
Set 2: 95 lb × 15
Set 3: 135 lb × 10
Set 4: 185 lb × 8
Set 5: 225 lb × 6
Set 6: 275 lb × 3
Set 7: 315 lb × 3
Set 8: 325 lb × 1
Set 9: 335 lb × 1
Set 10: 345 lb × 1
Lateral Raise (Dumbbell)
Set 1: 25 lb × 10
Set 2: 25 lb × 10
Set 3: 25 lb × 10
Set 4: 25 lb × 10
Deadlift (Barbell)
Set 1: 135 lb × 5
Set 2: 135 lb × 5
Set 3: 225 lb × 3
Set 4: 225 lb × 3
Set 5: 225 lb × 3
Lying Leg Curl (Machine)
Set 1: 100 lb × 10
Set 2: 100 lb × 10
Set 3: 100 lb × 8
Standing Calf Raise (Machine)
Set 1: 180 lb × 15
Set 2: 180 lb × 15
Set 3: 180 lb × 15
Hammer Strength High Row
Set 1: 60 lb × 15
Set 2: 60 lb × 13
Set 3: 60 lb × 10
Set 4: 60 lb × 8
Notes: Keep going and going with bench. I put the pin it when I hit 345, I had more in the tank but didn't want to push it too much as spotters were limited at best that early in the morning. And the accessories felt good, just really nice to get the muscles primed and joints lubed again.
Long short, the RAD and S23 were awesome but I was too tired to lift, much less eat and continue my doses. The dreaded PCT has begun, so I'll continue to post my workout in here. Smashing heavy weight has resumed and I'm getting back on the diet train to keep progressing physique wise. Here is Monday morning's workout as I hadn't had a chance to post that yet.
Early Morning Workout
Monday, March 15, 2021 at 5:57 AM
Bench Press (Barbell)
Set 1: 45 lb × 20
Set 2: 95 lb × 15
Set 3: 135 lb × 10
Set 4: 185 lb × 8
Set 5: 225 lb × 6
Set 6: 275 lb × 3
Set 7: 315 lb × 3
Set 8: 325 lb × 1
Set 9: 335 lb × 1
Set 10: 345 lb × 1
Lateral Raise (Dumbbell)
Set 1: 25 lb × 10
Set 2: 25 lb × 10
Set 3: 25 lb × 10
Set 4: 25 lb × 10
Deadlift (Barbell)
Set 1: 135 lb × 5
Set 2: 135 lb × 5
Set 3: 225 lb × 3
Set 4: 225 lb × 3
Set 5: 225 lb × 3
Lying Leg Curl (Machine)
Set 1: 100 lb × 10
Set 2: 100 lb × 10
Set 3: 100 lb × 8
Standing Calf Raise (Machine)
Set 1: 180 lb × 15
Set 2: 180 lb × 15
Set 3: 180 lb × 15
Hammer Strength High Row
Set 1: 60 lb × 15
Set 2: 60 lb × 13
Set 3: 60 lb × 10
Set 4: 60 lb × 8
Notes: Keep going and going with bench. I put the pin it when I hit 345, I had more in the tank but didn't want to push it too much as spotters were limited at best that early in the morning. And the accessories felt good, just really nice to get the muscles primed and joints lubed again.
theswede
Active member
Legs – Wednesday, March 17, 2021 at 7:02 AM
Squat (Barbell)
Set 1: 185 lb × 5
Set 2: 185 lb × 5
Set 3: 185 lb × 5
Set 4: 185 lb × 5
Set 5: 185 lb × 5
Leg Extension (Machine)
Set 1: 85 lb × 10
Set 2: 100 lb × 10
Set 3: 160 lb × 10
Set 4: 160 lb × 10
Lying Leg Curl (Machine)
Set 1: 100 lb × 10
Set 2: 100 lb × 10
Set 3: 100 lb × 10
Seated Calf Raise (Machine)
Set 1: 180 lb × 10
Set 2: 180 lb × 10
Set 3: 180 lb × 10
Notes: Guess I'm struggling with the time change because I didn't feel like doing much today. After squats, I just kind of went through the motions. One one hand, I'm simply glad I got a leg workout in because it's been a few weeks. On the other hand, I'm pretty pumped as I doesn't seem like I lost much strength. I'm going to resume legs twice a week to get this twigs growing.
Squat (Barbell)
Set 1: 185 lb × 5
Set 2: 185 lb × 5
Set 3: 185 lb × 5
Set 4: 185 lb × 5
Set 5: 185 lb × 5
Leg Extension (Machine)
Set 1: 85 lb × 10
Set 2: 100 lb × 10
Set 3: 160 lb × 10
Set 4: 160 lb × 10
Lying Leg Curl (Machine)
Set 1: 100 lb × 10
Set 2: 100 lb × 10
Set 3: 100 lb × 10
Seated Calf Raise (Machine)
Set 1: 180 lb × 10
Set 2: 180 lb × 10
Set 3: 180 lb × 10
Notes: Guess I'm struggling with the time change because I didn't feel like doing much today. After squats, I just kind of went through the motions. One one hand, I'm simply glad I got a leg workout in because it's been a few weeks. On the other hand, I'm pretty pumped as I doesn't seem like I lost much strength. I'm going to resume legs twice a week to get this twigs growing.
BennyMagoo79
Well-known member
Nice bench mate!!!
theswede
Active member
Well, I'm back after a lengthy layoff. I'm not even quite sure how to describe things other than life really kicked me between the legs and I let me self get defeated. I'm disappointed that I was so weak-minded really, my resilience has always been pretty strong and steadfast.
Nonetheless, I dusted my gear off this morning and went back to my gym to move some weight. And boy, did it feel good!
Back and Bis – Friday, June 25, 2021 at 6:56 AM
Lat Pulldown (Cable)
Set 1: 35 lb × 12
Set 2: 42.5 lb × 12
Set 3: 50 lb × 10
Set 4: 60 lb × 8
Set 5: 60 lb × 7
Set 6: 60 lb × 8
Reverse Fly (Machine)
Set 1: 55 lb × 12
Set 2: 60 lb × 12
Set 3: 60 lb × 10
Set 4: 55 lb × 15
Seated Row (Cable)
Set 1: 70 lb × 12
Set 2: 80 lb × 10
Set 3: 80 lb × 10
Set 4: 80 lb × 10
Bicep Curl (Barbell)
Set 1: 50 lb × 15
Set 2: 50 lb × 12
Set 3: 50 lb × 10
Hammer Curl (Dumbbell)
Set 1: 25 lb × 8
Set 2: 20 lb × 8
Set 3: 20 lb × 8
Seated Calf Raise (Machine)
Set 1: 50 lb × 15
Set 2: 50 lb × 15
Set 3: 50 lb × 15
Set 4: 50 lb × 15
Hammer Machine Curl
Set 1: 45 lb × 15
Set 2: 50 lb × 10
Set 3: 50 lb × 8
Notes: Definitely lost some strength and size, but I've also leaned up a bit too so that's good. Going to get another bodyscan done here next Monday so I have a new baseline to work with. For now, I'm just trying to clean up the diet and get moving again.
Nonetheless, I dusted my gear off this morning and went back to my gym to move some weight. And boy, did it feel good!
Back and Bis – Friday, June 25, 2021 at 6:56 AM
Lat Pulldown (Cable)
Set 1: 35 lb × 12
Set 2: 42.5 lb × 12
Set 3: 50 lb × 10
Set 4: 60 lb × 8
Set 5: 60 lb × 7
Set 6: 60 lb × 8
Reverse Fly (Machine)
Set 1: 55 lb × 12
Set 2: 60 lb × 12
Set 3: 60 lb × 10
Set 4: 55 lb × 15
Seated Row (Cable)
Set 1: 70 lb × 12
Set 2: 80 lb × 10
Set 3: 80 lb × 10
Set 4: 80 lb × 10
Bicep Curl (Barbell)
Set 1: 50 lb × 15
Set 2: 50 lb × 12
Set 3: 50 lb × 10
Hammer Curl (Dumbbell)
Set 1: 25 lb × 8
Set 2: 20 lb × 8
Set 3: 20 lb × 8
Seated Calf Raise (Machine)
Set 1: 50 lb × 15
Set 2: 50 lb × 15
Set 3: 50 lb × 15
Set 4: 50 lb × 15
Hammer Machine Curl
Set 1: 45 lb × 15
Set 2: 50 lb × 10
Set 3: 50 lb × 8
Notes: Definitely lost some strength and size, but I've also leaned up a bit too so that's good. Going to get another bodyscan done here next Monday so I have a new baseline to work with. For now, I'm just trying to clean up the diet and get moving again.
theswede
Active member
Awesome, man! Glad you're back too. COVID then a pulled pec (thought it was torn for a bit lol) really put me in a bad spot. Then work started kicking my ass and I got all depressed. I forgot that you gotta take care of yourself mentally and physically, always.
Segansational
Well-known member
Ouch, but glad to see you back in here and getting after it!
Dustin07
Legend
yeah... I can sorta relate. Had a positive COVID test back in March. it was super mellow I didn't really get sick at all and went for a 2 mile jog every day, but it completely threw my routine out of whack and took me until June to really get back into the game. The old habits come back fast though!
theswede
Active member
Thanks man! Glad you're back and at it!
Thanks man! Your words are very sage, my friend.
BennyMagoo79
Well-known member
Good to see you getting after it again mate!
theswede
Active member
Thanks brother! Headed to the gym now to smash chest and tris!
theswede
Active member
Chest and Tris - Saturday, June 26, 2021 at 8:02 AM
Pec Deck (Machine)
Set 1: 55 lb × 15
Set 2: 60 lb × 15
Set 3: 65 lb × 15
Set 4: 70 lb × 15
Incline Bench Press (Barbell)
Set 1: 45 lb × 12
Set 2: 95 lb × 10
Set 3: 115 lb × 8
Set 4: 115 lb × 8
Set 5: 115 lb × 7
Bench Press (Barbell)
Set 1: 135 lb × 8
Set 2: 135 lb × 7
Set 3: 135 lb × 8
Triceps Extension
Set 1: 50 lb × 15
Set 2: 57.5 lb × 13
Set 3: 65 lb × 10
Set 4: 65 lb × 8
Lateral Raise (Dumbbell)
Set 1: 20 lb × 10
Set 2: 20 lb × 10
Set 3: 20 lb × 8
Triceps Extension (Dumbbell)
Set 1: 20 lb × 15
Set 2: 20 lb × 15
Set 3: 25 lb × 13
Cable Crossover
Set 1: 15 lb × 12
Set 2: 20 lb × 10
Set 3: 20 lb × 10
Triceps Extension (Cable)
Set 1: 20 lb × 12
Set 2: 20 lb × 10
Set 3: 20 lb × 10
Notes: Feels good to be back at it, however, my right pec feels super weak! I pulled it pretty severely back in March, hence the lengthy layoff.
I mean 135 on flat bench felt like 275 used too. I guess you reap what you sow and I’ll just have to slowly work my way back up.
Currently running a preworkout, some vegan protein and glutamine. Broke AF so it’s gonna be BASIC for a bit. The pumps were good today and my veins on my biceps were killing it.
Off to wash the truck and then head to the range to smash some steel targets.
Pec Deck (Machine)
Set 1: 55 lb × 15
Set 2: 60 lb × 15
Set 3: 65 lb × 15
Set 4: 70 lb × 15
Incline Bench Press (Barbell)
Set 1: 45 lb × 12
Set 2: 95 lb × 10
Set 3: 115 lb × 8
Set 4: 115 lb × 8
Set 5: 115 lb × 7
Bench Press (Barbell)
Set 1: 135 lb × 8
Set 2: 135 lb × 7
Set 3: 135 lb × 8
Triceps Extension
Set 1: 50 lb × 15
Set 2: 57.5 lb × 13
Set 3: 65 lb × 10
Set 4: 65 lb × 8
Lateral Raise (Dumbbell)
Set 1: 20 lb × 10
Set 2: 20 lb × 10
Set 3: 20 lb × 8
Triceps Extension (Dumbbell)
Set 1: 20 lb × 15
Set 2: 20 lb × 15
Set 3: 25 lb × 13
Cable Crossover
Set 1: 15 lb × 12
Set 2: 20 lb × 10
Set 3: 20 lb × 10
Triceps Extension (Cable)
Set 1: 20 lb × 12
Set 2: 20 lb × 10
Set 3: 20 lb × 10
Notes: Feels good to be back at it, however, my right pec feels super weak! I pulled it pretty severely back in March, hence the lengthy layoff.
I mean 135 on flat bench felt like 275 used too. I guess you reap what you sow and I’ll just have to slowly work my way back up.
Currently running a preworkout, some vegan protein and glutamine. Broke AF so it’s gonna be BASIC for a bit. The pumps were good today and my veins on my biceps were killing it.
Off to wash the truck and then head to the range to smash some steel targets.
Last edited:
theswede
Active member
Shoulders - Monday, June 28, 2021 at 5:49 AM
Seated Overhead Press (Dumbbell)
Set 1: 20 lb × 10
Set 2: 30 lb × 10
Set 3: 40 lb × 10
Set 4: 50 lb × 8
Set 5: 50 lb × 7
Set 6: 50 lb × 8
Lateral Raise (Dumbbell)
Set 1: 25 lb × 5
Set 2: 20 lb × 8
Set 3: 20 lb × 7
Front Raise (Dumbbell)
Set 1: 20 lb × 10
Set 2: 20 lb × 10
Set 3: 20 lb × 10
Pull Up
Set 1: 5 reps
Set 2: 4 reps
Set 3: 3 reps
Reverse Fly (Machine)
Set 1: 55 lb × 12
Set 2: 60 lb × 11
Set 3: 65 lb × 8
Notes: had a good lift, felt a nice burn pretty much every exercise. Threw in some pull-ups for fun as I want to add that in more to build up some strength and size. Feeling nice and small lol, but it’s good to be back. The morning crew has changed about 50%, good to see some of the folks but apparently I wasn’t the only one to fall out.
Seated Overhead Press (Dumbbell)
Set 1: 20 lb × 10
Set 2: 30 lb × 10
Set 3: 40 lb × 10
Set 4: 50 lb × 8
Set 5: 50 lb × 7
Set 6: 50 lb × 8
Lateral Raise (Dumbbell)
Set 1: 25 lb × 5
Set 2: 20 lb × 8
Set 3: 20 lb × 7
Front Raise (Dumbbell)
Set 1: 20 lb × 10
Set 2: 20 lb × 10
Set 3: 20 lb × 10
Pull Up
Set 1: 5 reps
Set 2: 4 reps
Set 3: 3 reps
Reverse Fly (Machine)
Set 1: 55 lb × 12
Set 2: 60 lb × 11
Set 3: 65 lb × 8
Notes: had a good lift, felt a nice burn pretty much every exercise. Threw in some pull-ups for fun as I want to add that in more to build up some strength and size. Feeling nice and small lol, but it’s good to be back. The morning crew has changed about 50%, good to see some of the folks but apparently I wasn’t the only one to fall out.
theswede
Active member
No sir, just happened to be what the wifey cooked up in the morning. We’ve started cutting out all the crap (sweets, bread, pasta) so we are just trying to be conscious of what we throw down the hatch. Not sure about my macros yet, got a body scan yesterday though and despite the layoff, I was still considerably different than my scan from December 31st. More muscle and least fat. I’ll post that update here in a bit when I get done hitting legs... if I can walk back to my truck that is!
theswede
Active member
Legs - Tuesday, June 29, 2021 at 7:20 AM
Leg Extension (Machine)
Set 1: 55 lb × 15
Set 2: 70 lb × 15
Set 3: 85 lb × 15
Set 4: 115 lb × 15
Lying Leg Curl (Machine)
Set 1: 40 lb × 12
Set 2: 55 lb × 12
Set 3: 70 lb × 9
Set 4: 85 lb × 6
Leg Press
Set 1: 270 lb × 8
Set 2: 270 lb × 8
Set 3: 270 lb × 8
Standing Calf Raise (Machine)
Set 1: 190 lb × 12
Set 2: 190 lb × 12
Set 3: 190 lb × 12
Seated Calf Raise (Machine)
Set 1: 90 lb × 12
Set 2: 90 lb × 12
Set 3: 90 lb × 12
Notes: Wowza! Them chicken got weak during my absence! But it felt good to feel that burn that you only feel when you’re winded and hurting!
Leg Extension (Machine)
Set 1: 55 lb × 15
Set 2: 70 lb × 15
Set 3: 85 lb × 15
Set 4: 115 lb × 15
Lying Leg Curl (Machine)
Set 1: 40 lb × 12
Set 2: 55 lb × 12
Set 3: 70 lb × 9
Set 4: 85 lb × 6
Leg Press
Set 1: 270 lb × 8
Set 2: 270 lb × 8
Set 3: 270 lb × 8
Standing Calf Raise (Machine)
Set 1: 190 lb × 12
Set 2: 190 lb × 12
Set 3: 190 lb × 12
Seated Calf Raise (Machine)
Set 1: 90 lb × 12
Set 2: 90 lb × 12
Set 3: 90 lb × 12
Notes: Wowza! Them chicken got weak during my absence! But it felt good to feel that burn that you only feel when you’re winded and hurting!
theswede
Active member
General Update: So I went and got another body scan yesterday, basically to see where I am starting over at. The good news, it was slightly better than my last scan on December 31, 2020. That bad news, I'm still a fatty!
So I measured in at 26.5% bodyfat, which is 1.8% less than my scan in December when it was 28.3%. But, there's more to the story here than just bodyfat:
Once interesting thing to note, the tech also had my do the handheld bodyfat checker thingy. I was always under the impression that those were less accurate, but it read 22.5%. He said that's consistent with everyone he checks as most people are roughly 4% less than the body scan reports.
Goal, I'd like to be 22% or less on the bodyscan by the end of August, so that's 2% per month. Let's do this!
So I measured in at 26.5% bodyfat, which is 1.8% less than my scan in December when it was 28.3%. But, there's more to the story here than just bodyfat:
- Lean Mass is 154.4 lbs, up from 148.5 lbs in December.
- Fat Mass is 58.1 lbs, down from 61.1 lbs in December.
Once interesting thing to note, the tech also had my do the handheld bodyfat checker thingy. I was always under the impression that those were less accurate, but it read 22.5%. He said that's consistent with everyone he checks as most people are roughly 4% less than the body scan reports.
Goal, I'd like to be 22% or less on the bodyscan by the end of August, so that's 2% per month. Let's do this!
Attachments
Dustin07
Legend
That's great feedback, 26% is a great place to be especially with that added 6lbs of muscle mass!
So some math here: 155.4lbs divided by .78 puts your target weight at 197.9lbs (which would be 22% if you don't gain or lose any lean mass, right?)
212 lbs is your current weight? minus 198 = 14.4lbs
you have almost 10 weeks to do it if end of August is the goal which is only 1.44lbs per week.
I honestly think that is achievable if your nutrition is on and you may even gain more muscle/lean mass between now and then so who knows, you may find 22% at 200lbs even.
I'd love to see you hit this goal. It just looks absolutely perfect in regards to how achievable it is with some discipline and consistency.
Segansational
Well-known member
Just PMd you.
theswede
Active member
General Update: Sitting here re-reading this entire log while I sip on a "Melon Mania" flavored Reign with a scoop of XTEND BCAAs mixed in. I'm reminded I owe @Leakydelts a log still on RAD140/S23 and I wanna try some of @ZOO's products like The Butcher and The Cleaver.
I'm sitting in at 217.7 this morning, and I'm more motivated than ever to continue recomping as there's obviously more fat to be lost and more muscle to be found. So I'm going to schedule bodyscans every month and get down to business. I'll post another update her on the game plan this weekend, but I'm ready to get back down to business and make this thread awesome again!
I'm sitting in at 217.7 this morning, and I'm more motivated than ever to continue recomping as there's obviously more fat to be lost and more muscle to be found. So I'm going to schedule bodyscans every month and get down to business. I'll post another update her on the game plan this weekend, but I'm ready to get back down to business and make this thread awesome again!
ZOO
Well-known member
Bring on the comeback! Time to crush it this summer
Only 4 Cleaver left in stock btw haha
theswede
Active member
Just down my second Reign of the day! Threw some more BCAA, creatine and beta alanine up in there! I figured out my gameplan! I'm going to jump back on the RAD/S23 stack to keep my word with @Leakydelts, then Im going to rock out the Butcher/Cleaver stack with @ZOO then I'm going to figure something else out after that! Its on dudes!
Attachments
ZOO
Well-known member
Awwww yisssss. This thread is a win now!
theswede
Active member
Chest and Back - Thursday, July 1, 2021 at 5:30 PM
Incline Bench Hammer Strength
Set 1: 25 lb × 15
Set 2: 35 lb × 15
Set 3: 45 lb × 15
Set 4: 55 lb × 10
Set 5: 65 lb × 8
Set 6: 65 lb × 8
Set 7: 65 lb × 8
Pull Up
Set 1: 6 reps
Set 2: 5 reps
Set 3: 5 reps
Bench Hammer Strength
Set 1: 60 lb × 12
Set 2: 60 lb × 10
Set 3: 60 lb × 10
Hammer Strength High Row
Set 1: 60 lb × 13
Set 2: 60 lb × 12
Set 3: 60 lb × 9
Decline Hammer Bench
Set 1: 50 lb × 10
Set 2: 50 lb × 10
Set 3: 50 lb × 10
Hammer Strength Mid Row
Set 1: 50 lb × 12
Set 2: 50 lb × 12
Set 3: 50 lb × 12
Pec Deck (Machine)
Set 1: 100 lb × 10
Set 2: 100 lb × 10
Set 3: 100 lb × 10
Incline Bench Hammer Strength
Set 1: 25 lb × 15
Set 2: 35 lb × 15
Set 3: 45 lb × 15
Set 4: 55 lb × 10
Set 5: 65 lb × 8
Set 6: 65 lb × 8
Set 7: 65 lb × 8
Pull Up
Set 1: 6 reps
Set 2: 5 reps
Set 3: 5 reps
Bench Hammer Strength
Set 1: 60 lb × 12
Set 2: 60 lb × 10
Set 3: 60 lb × 10
Hammer Strength High Row
Set 1: 60 lb × 13
Set 2: 60 lb × 12
Set 3: 60 lb × 9
Decline Hammer Bench
Set 1: 50 lb × 10
Set 2: 50 lb × 10
Set 3: 50 lb × 10
Hammer Strength Mid Row
Set 1: 50 lb × 12
Set 2: 50 lb × 12
Set 3: 50 lb × 12
Pec Deck (Machine)
Set 1: 100 lb × 10
Set 2: 100 lb × 10
Set 3: 100 lb × 10
Segansational
Well-known member
Go get it!
theswede
Active member
Boulders and Pipes - Friday, July 2, 2021 at 6:10 AM
Overhead Press (Dumbbell)
Set 1: 45 lb × 12
Set 2: 50 lb × 10
Set 3: 55 lb × 6
Set 4: 45 lb × 7
Bicep Curl (Barbell)
Set 1: 60 lb × 12
Set 2: 60 lb × 12
Set 3: 60 lb × 12
Triceps Extension (Dumbbell)
Set 1: 25 lb × 12
Set 2: 30 lb × 12
Set 3: 35 lb × 8
Lateral Raise (Dumbbell)
Set 1: 25 lb × 12
Set 2: 25 lb × 10
Set 3: 25 lb × 9
Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 25 lb × 10
Set 2: 25 lb × 8
Set 3: 25 lb x 8
Triceps Extension
Set 1: 60 lb × 15
Set 2: 70 lb × 8
Set 3: 60 lb × 15
Front Raise (Dumbbell)
Set 1: 25 lb × 12
Set 2: 25 lb × 9
Set 3: 25 lb × 9
Hammer Machine Curl
Set 1: 45 lb × 15
Set 2: 55 lb × 7
Set 3: 50 lb × 7
Set 4: 45 lb × 8
Reverse Fly (Machine)
Set 1: 85 lb × 11
Set 2: 85 lb × 10
Set 3: 85 lb × 9
Set 4: 70 lb × 10
Notes: Had an amazing workout y’all! Holy smokes I felt a pump! I sipped on half a Reign and two scoops of Vasoblitz before I left for the gym. Then I finished the other half of the Reign with a scoop of Xtend walking into the gym. Feeling vascular too.
One thing to note, I kind of held myself back today on volume. I could have done more but want to slowly increase volume as I continue to get acclimated. Other than that, no issues here!
Y’all have a good day!
Overhead Press (Dumbbell)
Set 1: 45 lb × 12
Set 2: 50 lb × 10
Set 3: 55 lb × 6
Set 4: 45 lb × 7
Bicep Curl (Barbell)
Set 1: 60 lb × 12
Set 2: 60 lb × 12
Set 3: 60 lb × 12
Triceps Extension (Dumbbell)
Set 1: 25 lb × 12
Set 2: 30 lb × 12
Set 3: 35 lb × 8
Lateral Raise (Dumbbell)
Set 1: 25 lb × 12
Set 2: 25 lb × 10
Set 3: 25 lb × 9
Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 25 lb × 10
Set 2: 25 lb × 8
Set 3: 25 lb x 8
Triceps Extension
Set 1: 60 lb × 15
Set 2: 70 lb × 8
Set 3: 60 lb × 15
Front Raise (Dumbbell)
Set 1: 25 lb × 12
Set 2: 25 lb × 9
Set 3: 25 lb × 9
Hammer Machine Curl
Set 1: 45 lb × 15
Set 2: 55 lb × 7
Set 3: 50 lb × 7
Set 4: 45 lb × 8
Reverse Fly (Machine)
Set 1: 85 lb × 11
Set 2: 85 lb × 10
Set 3: 85 lb × 9
Set 4: 70 lb × 10
Notes: Had an amazing workout y’all! Holy smokes I felt a pump! I sipped on half a Reign and two scoops of Vasoblitz before I left for the gym. Then I finished the other half of the Reign with a scoop of Xtend walking into the gym. Feeling vascular too.
One thing to note, I kind of held myself back today on volume. I could have done more but want to slowly increase volume as I continue to get acclimated. Other than that, no issues here!
Y’all have a good day!
Last edited:
theswede
Active member
Twigs - Saturday, July 3, 2021 at 9:15 AM
Leg Press
Set 1: 90 lb × 20
Set 2: 90 lb × 20
Set 3: 180 lb × 15
Set 4: 270 lb × 12
Set 5: 270 lb × 12
Set 6: 270 lb × 12
Standing Calf Raise (Machine)
Set 1: 180 lb × 13
Set 2: 180 lb × 14
Set 3: 180 lb × 15
Lying Leg Curl (Machine)
Set 1: 55 lb × 15
Set 2: 55 lb × 14
Set 3: 55 lb × 13
Leg Extension (Machine)
Set 1: 115 lb × 15
Set 2: 120 lb × 15
Set 3: 125 lb × 15
Seated Calf Raise (Machine)
Set 1: 90 lb × 15
Set 2: 90 lb × 15
Set 3: 90 lb × 15
Notes: feeling a bit stronger on everything, but still winded after leg press! Going to add in hack squats next week, 3 sets, and then see how I feel before I tweak anything else.
Can’t wait to see how long it takes me to get off the shitter tomorrow morning lol!
Leg Press
Set 1: 90 lb × 20
Set 2: 90 lb × 20
Set 3: 180 lb × 15
Set 4: 270 lb × 12
Set 5: 270 lb × 12
Set 6: 270 lb × 12
Standing Calf Raise (Machine)
Set 1: 180 lb × 13
Set 2: 180 lb × 14
Set 3: 180 lb × 15
Lying Leg Curl (Machine)
Set 1: 55 lb × 15
Set 2: 55 lb × 14
Set 3: 55 lb × 13
Leg Extension (Machine)
Set 1: 115 lb × 15
Set 2: 120 lb × 15
Set 3: 125 lb × 15
Seated Calf Raise (Machine)
Set 1: 90 lb × 15
Set 2: 90 lb × 15
Set 3: 90 lb × 15
Notes: feeling a bit stronger on everything, but still winded after leg press! Going to add in hack squats next week, 3 sets, and then see how I feel before I tweak anything else.
Can’t wait to see how long it takes me to get off the shitter tomorrow morning lol!
theswede
Active member
General Update: So, if you know me, or if you’ve seen some of my posts, it’s no secret I’m a patriot and a proud American. I’m grateful for our way of life here, and having been to Africa, the Middle East and other parts of the world, I can tell you that America is absolutely still one of the best places in the world to live and pursue your dreams.
Additionally, I was born on Flag Day, June 14, so that’s cool. Being that we didn’t celebrate my birthday really this year due to some scheduling conflicts, we are about to get lit AF up in here tomorrow! We are throwing a big cookout, gonna eat this badass American
cake, shoot these fireworks and then watch a little Rocky IV on the projector screen outdoors! I’m amped!
That being said, in still trying to figure out my nutrition plan for this next week. I thought about starting the Carnivore Diet on Monday for roughly two weeks before I transition into the Vertical Diet. The logic is I figured I could “clean my system” up a bit by removing carbs for a week or two, and then slowly add in carbs over the period of a week as I comply with the Vertical Diet standards.
As to supplements, just the usual suspects: protein powder, BCAAs, creatine, beta alanine and glutamine.
Also, I got some RU58841 coming from Chemyo that I’ll start using immediately. I did notice some mild shedding when I ran RAD and S23 previously, so I want to do everything I can to prevent that from happening again.
Any feedback would be greatly appreciated on the nutrition plan por favor.
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Additionally, I was born on Flag Day, June 14, so that’s cool. Being that we didn’t celebrate my birthday really this year due to some scheduling conflicts, we are about to get lit AF up in here tomorrow! We are throwing a big cookout, gonna eat this badass American
cake, shoot these fireworks and then watch a little Rocky IV on the projector screen outdoors! I’m amped!That being said, in still trying to figure out my nutrition plan for this next week. I thought about starting the Carnivore Diet on Monday for roughly two weeks before I transition into the Vertical Diet. The logic is I figured I could “clean my system” up a bit by removing carbs for a week or two, and then slowly add in carbs over the period of a week as I comply with the Vertical Diet standards.
As to supplements, just the usual suspects: protein powder, BCAAs, creatine, beta alanine and glutamine.
Also, I got some RU58841 coming from Chemyo that I’ll start using immediately. I did notice some mild shedding when I ran RAD and S23 previously, so I want to do everything I can to prevent that from happening again.
Any feedback would be greatly appreciated on the nutrition plan por favor.
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Last edited:
Segansational
Well-known member
Happy 4th! Looks like you're about to have a good time! Just don't go blowing a finger off or anything, lol.
theswede
Active member
Chest - July 5, 2021 at 7:19 AM
Incline Bench Press (Barbell)
Set 1: 45 lb × 20
Set 2: 65 lb × 20
Set 3: 85 lb × 18
Set 4: 105 lb × 12
Set 5: 115 lb × 12
Set 6: 135 lb × 10
Set 7: 135 lb × 10
Set 8: 135 lb × 10
Bench Press (Barbell)
Set 1: 185 lb × 10
Set 2: 185 lb × 7
Set 3: 185 lb × 8
Decline Bench Press (Barbell)
Set 1: 135 lb × 9
Set 2: 185 lb × 10
Set 3: 185 lb × 10
Chest Dip
Set 1: 7 reps
Set 2: 6 reps
Set 3: 6 reps
Pec Deck (Machine)
Set 1: 115 lb × 15
Set 2: 115 lb × 8
Set 3: 115 lb × 12
Triceps Pushdown (Cable - Straight Bar)
Set 1: 65 lb × 15
Set 2: 72.5 lb × 10
Set 3: 72.5 lb × 10
Notes: Alright! Starting to feel a little bit more like myself! I really focused on warming up on incline as I’m 40 now lol and after hurting my pec in March, I realize the value of warming up. It was nice to hit 135 on incline and 185 on flat. By no means is that heavy, but it felt good to be at a good weight, while simultaneously focusing on good form and contracting the muscle.
All in all a good workout! Headed home to clean up the remained of the crap in our yard from July 4th! Y’all have a good one!
Incline Bench Press (Barbell)
Set 1: 45 lb × 20
Set 2: 65 lb × 20
Set 3: 85 lb × 18
Set 4: 105 lb × 12
Set 5: 115 lb × 12
Set 6: 135 lb × 10
Set 7: 135 lb × 10
Set 8: 135 lb × 10
Bench Press (Barbell)
Set 1: 185 lb × 10
Set 2: 185 lb × 7
Set 3: 185 lb × 8
Decline Bench Press (Barbell)
Set 1: 135 lb × 9
Set 2: 185 lb × 10
Set 3: 185 lb × 10
Chest Dip
Set 1: 7 reps
Set 2: 6 reps
Set 3: 6 reps
Pec Deck (Machine)
Set 1: 115 lb × 15
Set 2: 115 lb × 8
Set 3: 115 lb × 12
Triceps Pushdown (Cable - Straight Bar)
Set 1: 65 lb × 15
Set 2: 72.5 lb × 10
Set 3: 72.5 lb × 10
Notes: Alright! Starting to feel a little bit more like myself! I really focused on warming up on incline as I’m 40 now lol and after hurting my pec in March, I realize the value of warming up. It was nice to hit 135 on incline and 185 on flat. By no means is that heavy, but it felt good to be at a good weight, while simultaneously focusing on good form and contracting the muscle.
All in all a good workout! Headed home to clean up the remained of the crap in our yard from July 4th! Y’all have a good one!
theswede
Active member
Back - Tuesday, July 6, 2021 at 5:27 AM
Deadlift (Barbell)
Set 1: 95 lb × 5
Set 2: 95 lb × 5
Set 3: 145 lb × 5
Set 4: 145 lb × 5
Set 5: 195 lb × 5
Set 6: 195 lb × 5
Pull Up
Set 1: 5 reps
Set 2: 4 reps
Set 3: 5 reps
Set 4: 5 reps
Notes: Wide Grip
Seated Row (Cable)
Set 1: 120 lb × 12
Set 2: 120 lb × 10
Set 3: 120 lb × 10
Set 4: 120 lb × 9
Shrug (Dumbbell)
Set 1: 75 lb × 10
Set 2: 75 lb × 9
Set 3: 75 lb × 8
Hammer Curl (Dumbbell)
Set 1: 25 lb × 12
Set 2: 25 lb × 12
Set 3: 25 lb × 12
Reverse Curl (Barbell)
Set 1: 50 lb × 10
Set 2: 50 lb × 10
Set 3: 50 lb × 10
Notes: Whoa! Did some deadlift and was super winded! And then did some pull-ups afterwards and felt like I was going to puke. Guess I’m still way out of shape!
Other than that, the rest of the workout felt solid!
Deadlift (Barbell)
Set 1: 95 lb × 5
Set 2: 95 lb × 5
Set 3: 145 lb × 5
Set 4: 145 lb × 5
Set 5: 195 lb × 5
Set 6: 195 lb × 5
Pull Up
Set 1: 5 reps
Set 2: 4 reps
Set 3: 5 reps
Set 4: 5 reps
Notes: Wide Grip
Seated Row (Cable)
Set 1: 120 lb × 12
Set 2: 120 lb × 10
Set 3: 120 lb × 10
Set 4: 120 lb × 9
Shrug (Dumbbell)
Set 1: 75 lb × 10
Set 2: 75 lb × 9
Set 3: 75 lb × 8
Hammer Curl (Dumbbell)
Set 1: 25 lb × 12
Set 2: 25 lb × 12
Set 3: 25 lb × 12
Reverse Curl (Barbell)
Set 1: 50 lb × 10
Set 2: 50 lb × 10
Set 3: 50 lb × 10
Notes: Whoa! Did some deadlift and was super winded! And then did some pull-ups afterwards and felt like I was going to puke. Guess I’m still way out of shape!
Other than that, the rest of the workout felt solid!
Dustin07
Legend
awesome 4th of july plans man!! I gotta admit the 3rd and 4th were just overwhelming for me this year. we took our boat out to raft up with friends for the weekend. I had my new flag blowing proudly off the stern, with C10s and fighter jets flying overhead for the air show in puget sound. it was an awesome 4th!!!
theswede
Active member
Legs - Wednesday, July 7, 2021 at 5:03 AM
Leg Press
Set 1: 90 lb × 10
Set 2: 90 lb × 10
Set 3: 90 lb × 20
Set 4: 180 lb × 15
Set 5: 270 lb × 15
Set 6: 270 lb × 15
Set 7: 270 lb × 15
Standing Calf Raise (Machine)
Set 1: 180 lb × 15
Set 2: 180 lb × 15
Set 3: 180 lb × 14
Leg Extension (Machine)
Set 1: 115 lb × 20
Set 2: 130 lb × 17
Set 3: 145 lb × 14
Set 4: 160 lb × 11
Lying Leg Curl (Machine)
Set 1: 70 lb × 13
Set 2: 70 lb × 12
Set 3: 70 lb × 10
Set 4: 70 lb × 12
Seated Calf Raise (Machine)
Set 1: 90 lb × 20
Set 2: 90 lb × 15
Set 3: 90 lb × 17
Notes: So I felt nauseous this morning for some reason, but all in all the workout was good! Moved on up with reps on leg press, standing calf raises and seated calf raises, and I moved on up with weight and reps for leg extensions and lying leg curls!
I was going to add in another exercise today, but decided to “weight” until next week (see what I did there??) as I felt like I was going to throw up today.
Y’all have a good day!
Leg Press
Set 1: 90 lb × 10
Set 2: 90 lb × 10
Set 3: 90 lb × 20
Set 4: 180 lb × 15
Set 5: 270 lb × 15
Set 6: 270 lb × 15
Set 7: 270 lb × 15
Standing Calf Raise (Machine)
Set 1: 180 lb × 15
Set 2: 180 lb × 15
Set 3: 180 lb × 14
Leg Extension (Machine)
Set 1: 115 lb × 20
Set 2: 130 lb × 17
Set 3: 145 lb × 14
Set 4: 160 lb × 11
Lying Leg Curl (Machine)
Set 1: 70 lb × 13
Set 2: 70 lb × 12
Set 3: 70 lb × 10
Set 4: 70 lb × 12
Seated Calf Raise (Machine)
Set 1: 90 lb × 20
Set 2: 90 lb × 15
Set 3: 90 lb × 17
Notes: So I felt nauseous this morning for some reason, but all in all the workout was good! Moved on up with reps on leg press, standing calf raises and seated calf raises, and I moved on up with weight and reps for leg extensions and lying leg curls!
I was going to add in another exercise today, but decided to “weight” until next week (see what I did there??) as I felt like I was going to throw up today.
Y’all have a good day!