Building Back Up

GreenMachineX said:
I meant machine. The older I get, the more machines I use lol. But yeah, for pec deck and this other machine fly, keeping them pinned back doesn’t let me get full ROM. It looks like even in that picture of the dude doing pec deck, his shoulders are not retracted at the end of the movement.
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Listening to Cutler podcast with Seth Feroce lastnight and this morning, and they mention transitioning to a lot more machine work as well. I'm definitely not opposed to it, although I still like a lot of the free weight lifts where I can get them for more targeted minute stimulus, stabilizers etc.

GreenMachineX said:
Recently, by the time I get to NG pull ups, I’d be cooked and have to go assisted. No more! Also should mention that form on those pull-ups was super tight…slow and controlled, chest high every rep, all the way down and up, and only “kicked up” the very last rep of the last set.
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Cool thing about pull-ups is with any luck, they should consider to improve as weight declines. sorta a cool self perpetuating prophecy.
 
Going to more machines as you age and advance is a very natural thing.

Boys need bodyweight movements, young bucks need barbells, and advanced bros need machines.

All 3 can be used well with all demographics, but if those are missing in those windows I believe they’re missing out.
 
Hyde said:
Going to more machines as you age and advance is a very natural thing.

Boys need bodyweight movements, young bucks need barbells, and advanced bros need machines.

All 3 can be used well with all demographics, but if those are missing in those windows I believe they’re missing out.
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Righto. I plan to keep 1 exercise per major muscle group as free weights, and the rest machines or cables.
 
Weight: 215.4

Calories consistent around 2700-2800, but looking leaner even though weight is up just a little. Guessing glycogen filling it a little.

Upper push later.
 
GreenMachineX said:
Part of it for him is absolutely learning how to squat. He “sissy squats” and that aggravates the knee issues.
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You should introduce him to box squats, he will learn to sit back into the box and it will correct that form issue.

GreenMachineX said:
I meant machine. The older I get, the more machines I use lol. But yeah, for pec deck and this other machine fly, keeping them pinned back doesn’t let me get full ROM. It looks like even in that picture of the dude doing pec deck, his shoulders are not retracted at the end of the movement.
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You don't need the full ROM for the flies, just go in as far as mechanically allowed by your body. Allowing the shoulders to come forward takes some of the focus off of the pecs and the most important part is going to be the stretched portion, not the isometric contraction at the top which is pretty much good for mind muscle connection but doesn't produce much in the form of growth which is the only reason you would be doing these outside of activation.
 
In a unique situation. Got some labs back from about 2 weeks ago. The top 2 are the most recent, while the last one is around Christmas. Back then, I was using on average 7mg daily test cyp rotating between hips and butt mostly subq, and the draw was about 6 hours after a shot.

Most recently, I’ve been doing just above 8mg daily but still really close to 8mg daily, occasionally maybe 8.5mg, but rotating hips, quads, and butt (more IM). This draw was a trough 24 hours after the Last injection.

I don’t have the labs, but one year ago 8mg daily had me right at 50 HCT with similar trough free test, but not using quads. And in 2021, 10mg daily had me at 53.2 HCT. I don’t get why it’s higher now.

I’m not sure our resident TRT gurus but I think @Hyde @Smont and @MrKleen73 . When do you guys worry about HCT vs when do you panic about HCT? I’m out of country so no way to donate until next week. I’ve already dropped my dose back to 7mg daily, but just wondering any other thoughts. It’ll be 3 weeks by the time I can donate…I would guess at this dose my hct shouldn’t keep going up?!
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Relax my friend. Unless you have some serious other comorbidities, you are not likely to stroke out with a 54 crit.

I don’t even blink under 56. I would not panic until I see 60. I typically hang around 53-54 year round. You would be appalled to see the values of some pro bodybuilders at times (who do very much die in their 40s occasionally, so not to make light of this).

If you are exercising routinely and maintaining some very basic cardiovascular fitness, if your resting blood pressure is within 140/90, and most importantly you stay up on your hydration (both electrolytes and especially total water consumption), having a hemoglobin in the 18s and hematocrit of 54 (realize also that these are typically virtually the same value, HGB tripled for HCT) is not a dangerous proposition to a man of middle age. These numbers represent a pronounced risk in the elderly with low fitness, which is not your cohort.

I am not a doctor, but the number one thing you should focus on until you get home is simply consume lots of water from waking to bed time, and manage your blood pressure & stress reasonably. Stay well hydrated, take it easy on the coffee or very high sodium/junk foods, and rest easy knowing you’re fine.

I would not lower the dose, as it will not affect your blood viscosity in time before you will donate even.

If you haven’t gained appreciable bodyweight since those values, or neck muscles haven’t grown, your sleep apnea likely hasn’t worsened. Nor has your testosterone dose, so that only leaves your iron/ferritin levels as the likely driver for any increase in blood thickness - PROVIDED all of these blood draws were in an equally hydrated state around the same time of day. Many guys get that wrong; either not having a consistent hydration plan before a morning fasted draw, or getting a draw in the afternoon where hydration is again different. Getting a draw after 16oz in the morning vs 40oz will show different values! The blood will have more water and thus a lower concentration of RBC per unit.

If you don’t know your ferritin levels then and now, you can’t really say if that is the culprit. Even if diet is fairly static, different supplements can heavily effect iron absorption. Just adding in some antioxidants like pine bark extract, or more calcium in a meal, can help prevent more iron absorption, which would affect ferritin and therefore affect blood production over time.
 
Not the right answer for everyone, and it assumes you are staying well-hydrated, but overall some potentially useful solutions (and the order they should be implemented):

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Hyde said:
Relax my friend. Unless you have some serious other comorbidities, you are not likely to stroke out with a 54 crit.

I don’t even blink under 56. I would not panic until I see 60. I typically hang around 53-54 year round. You would be appalled to see the values of some pro bodybuilders at times (who do very much die in their 40s occasionally, so not to make light of this).

If you are exercising routinely and maintaining some very basic cardiovascular fitness, if your resting blood pressure is within 140/90, and most importantly you stay up on your hydration (both electrolytes and especially total water consumption), having a hemoglobin in the 18s and hematocrit of 54 (realize also that these are typically virtually the same value, HGB tripled for HCT) is not a dangerous proposition to a man of middle age. These numbers represent a pronounced risk in the elderly with low fitness, which is not your cohort.

I am not a doctor, but the number one thing you should focus on until you get home is simply consume lots of water from waking to bed time, and manage your blood pressure & stress reasonably. Stay well hydrated, take it easy on the coffee or very high sodium/junk foods, and rest easy knowing you’re fine.

I would not lower the dose, as it will not affect your blood viscosity in time before you will donate even.

If you haven’t gained appreciable bodyweight since those values, or neck muscles haven’t grown, your sleep apnea likely hasn’t worsened. Nor has your testosterone dose, so that only leaves your iron/ferritin levels as the likely driver for any increase in blood thickness - PROVIDED all of these blood draws were in an equally hydrated state around the same time of day. Many guys get that wrong; either not having a consistent hydration plan before a morning fasted draw, or getting a draw in the afternoon where hydration is again different. Getting a draw after 16oz in the morning vs 40oz will show different values! The blood will have more water and thus a lower concentration of RBC per unit.

If you don’t know your ferritin levels then and now, you can’t really say if that is the culprit. Even if diet is fairly static, different supplements can heavily effect iron absorption. Just adding in some antioxidants like pine bark extract, or more calcium in a meal, can help prevent more iron absorption, which would affect ferritin and therefore affect blood production over time.
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Thanks man. In response to those, BP is most often under 140/90 and usually well hydrated…that most recent test though I only drank 1-2 cups before going in to test at 7:30am. I’ll do better though hydrating on this vacation too.

Otherwise, just started cardio about 5 weeks ago in the form of jogging or high incline walking keeping heart rate at 65-70% max heart rate 20-30 minutes a few days per week; did sprints a couple times too. Before that, usually get 5-10k steps per day and you know I train heavy (for myself that is) 4 days per week.

The meals though…we’re on vacation so we’re eating out often and in a different country. I’m not gorging like I used to on vacations, but I know what we’re eating isn’t great. I’ll do better when possible.

Weight is probably exactly the same as those labs drawn, since I lost a couple pounds after and likely regained a couple so far on this vacation. But for the record, I’ve had 2 sleep studies and both ruled out sleep apnea. I think I’m just a hyperresponder to testosterone.

Thanks again for the replies.
 
GreenMachineX said:
Thanks man. In response to those, BP is most often under 140/90 and usually well hydrated…that most recent test though I only drank 1-2 cups before going in to test at 7:30am. I’ll do better though hydrating on this vacation too.

Otherwise, just started cardio about 5 weeks ago in the form of jogging or high incline walking keeping heart rate at 65-70% max heart rate 20-30 minutes a few days per week; did sprints a couple times too. Before that, usually get 5-10k steps per day and you know I train heavy (for myself that is) 4 days per week.

The meals though…we’re on vacation so we’re eating out often and in a different country. I’m not gorging like I used to on vacations, but I know what we’re eating isn’t great. I’ll do better when possible.

Weight is probably exactly the same as those labs drawn, since I lost a couple pounds after and likely regained a couple so far on this vacation. But for the record, I’ve had 2 sleep studies and both ruled out sleep apnea. I think I’m just a hyperresponder to testosterone.

Thanks again for the replies.
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You do hyper respond to test dose. But you going from 7 to 8 mg is less of an increase proportionately, by a wide margin, than me going from 21 to 30mg/day, yet my hematocrit isn’t elevating like that.

The very important variables you have to consider here are the lack of sufficient water pre-draw, and unknown blood iron storage capacity (ferritin levels).

It is radically more likely your dehydration is the culprit to this sudden change in viscosity on bloodwork than the 8mg you’ve been using. If you routinely donate on a schedule, you could rule out the ferritin being high almost by nature of donation.
 
Hyde said:
You do hyper respond to test dose. But you going from 7 to 8 mg is less of an increase proportionately, by a wide margin, than me going from 21 to 30mg/day, yet my hematocrit isn’t elevating like that.

The very important variables you have to consider here are the lack of sufficient water pre-draw, and unknown blood iron storage capacity (ferritin levels).

It is radically more likely your dehydration is the culprit to this sudden change in viscosity on bloodwork than the 8mg you’ve been using. If you routinely donate on a schedule, you could rule out the ferritin being high almost by nature of donation.
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I haven’t donated in about 3 years and last time I did, my ferritin was 100. I had bloodwork more recently that tested ferritin but cannot login to the system to get it. I’ll recheck it in 2 months after adjusting to 7mg daily.

I hear what you’re saying regarding hydration. Do you not get concerned with hgb though, or is 20 your concern level there (following the rule of 3)?

Lastly, are you saying I shouldn’t be dropping dose back to 7mg daily at all, or just that it won’t matter this next week?
 
GreenMachineX said:
I haven’t donated in about 3 years and last time I did, my ferritin was 100. I had bloodwork more recently that tested ferritin but cannot login to the system to get it. I’ll recheck it in 2 months after adjusting to 7mg daily.

I hear what you’re saying regarding hydration. Do you not get concerned with hgb though, or is 20 your concern level there (following the rule of 3)?

Lastly, are you saying I shouldn’t be dropping dose back to 7mg daily at all, or just that it won’t matter this next week?
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I would not be taking action until I start seeing 18.5-19/56-57. I do not want to see 58-60, and keeping things to 55 is entirely possible so I want to maintain that safety buffer personally.

I would personally maintain 8mg and retest in a month after donating, when I’ve drank 40+ oz prior to the morning draw.

2 things you can do that allow you to more safely live at higher HCT levels is to take Nattokinase daily, and do routine cardio. Within a couple weeks of cardio you upregulate enzymes that help adapt your cardiovascular system, and Nattokinase helps break up fibrinogens that can cause clots. I take 100mg/2,000fu daily every morning on an empty stomach. Guys running big stacks or EQ etc often take up to 12,000/6 caps over 2-3 doses daily to help thin the blood. There may also be some lipid benefits to that high dose, but 1 cap daily is a great insurance policy for most men on TRT.
 
I agree with @Hyde completely here. I would not adjust your dose down. You are more than likely slightly dehydrated. Being dehydrated automatically increases HCT and can be somewhat dramatic as Hyde mentioned. Think of it this way if you do a volume based measurement. If you take one scoop of hersheys milk chocolate powder and add it to 1 cup of milk, it is a perfect mixture, but if you increase the amount of milk the flavor goes down, and if you were to start with a half cup of milk the percentage of chocolate milk powder is going to be 50% higher in the half cup up milk. It is the same amount of iron, and hemoglobin, but because it is less diluted it is a higher percentage than in the full cup of milk. Simply because it is less diluted. Same with hydration. If you are only 75% as hydrated as normal you will appear to have 12.5% higher hematocrit even though you have the exact same amount in your system, just less fluid to dilute it.
 
MrKleen73 said:
I agree with @Hyde completely here. I would not adjust your dose down. You are more than likely slightly dehydrated. Being dehydrated automatically increases HCT and can be somewhat dramatic as Hyde mentioned. Think of it this way if you do a volume based measurement. If you take one scoop of hersheys milk chocolate powder and add it to 1 cup of milk, it is a perfect mixture, but if you increase the amount of milk the flavor goes down, and if you were to start with a half cup of milk the percentage of chocolate milk powder is going to be 50% higher in the half cup up milk. It is the same amount of iron, and hemoglobin, but because it is less diluted it is a higher percentage than in the full cup of milk. Simply because it is less diluted. Same with hydration. If you are only 75% as hydrated as normal you will appear to have 12.5% higher hematocrit even though you have the exact same amount in your system, just less fluid to dilute it.
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Thanks. How high does your hgb and hct get?
 
GreenMachineX said:
Thanks. How high does your hgb and hct get?
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I typically only get around 52 on cycle the highest was 55 and I was dehydrated ( too much coffee not enough water) I had to do another HCT a week later to donate and hydrated well for it and it was 48 before they took the blood. So it can make a big difference.
 
Well, I did reduce my dose to 7mg or so the past week, and in some ways I feel better. On 8mg per day, my hands and feet were constantly sweating, and I was too easily “jumpy” in my chest. I could freak myself out instantly. It made international flying last week terrible.

Now that it’s been a week or so of dropping the dose and going back to subq only, that panic-prone state has greatly improved, my hands aren’t constantly sweaty, and the water retention is lower. Overall anxiety is easier to control also.

I didn’t post it because I got it later, but my ultra sensitive e2 essay was 44 which is higher than I’ve ever had.

Still plan on donating next Wednesday though.
 
Well, I’m back in the US after visiting Europe. Great trip, but I need to really figure out this fear of flying/heights. I’ve done 6 flights this year which includes 2 10 hour flights and I’m an anxious mess the entire time. Exposure isn’t working. I’ve flown my whole life fine until this year…haven’t flown in 5 years though.
 
Good to hear your anxiety went down a bit. Sucks about the flying. Might be worth reaching out to a therapist before it sets in deeper and makes things harder for you. There is definitely some sort of trigger making that happen if it wasn't an issue previously. You can find one who does video calls so you don't even have to leave work just find a place to take the call even if in your car during lunch. I have done this before and it helped. It wasn't the same issue, but an issue that needs to be delt with is an issue that needs to be delt with.
 
Finally got around to donating. BP 141/78, pulls 74, HGB 15.6….lolwut

They don’t do the finger prick anymore, it’s a meter that simply goes around the thumb. So, either the quest lab was wrong, or the new meter they use at Red Cross is wrong. Obviously I’d first think the Red Cross meter was wrong, but I have had 2 incorrect labs at quest the past few years. One was absolutely incorrect, the other I suspect was, but both were testosterone, not hgb.
 
GreenMachineX said:
Finally got around to donating. BP 141/78, pulls 74, HGB 15.6….lolwut

They don’t do the finger prick anymore, it’s a meter that simply goes around the thumb. So, either the quest lab was wrong, or the new meter they use at Red Cross is wrong. Obviously I’d first think the Red Cross meter was wrong, but I have had 2 incorrect labs at quest the past few years. One was absolutely incorrect, the other I suspect was, but both were testosterone, not hgb.
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Were you better hydrated when you went to the donation center? Because that would change your HGB
 
GreenMachineX said:
Yes, a lot better. When should I retest test and cbc with the new dose? 4 weeks?
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Hydration can be the difference in a couple points, which is the difference between concern about increases vs what’s totally normal for you. Try to be consistent going forward is my best advice. Like I always pull labs between 7:30-9am and always consume 40 oz water.

I’d say that is a minimum to see changes, but probably appropriate given you want to be cautious here & test sooner.
 
Hyde said:
Hydration can be the difference in a couple points, which is the difference between concern about increases vs what’s totally normal for you. Try to be consistent going forward is my best advice. Like I always pull labs between 7:30-9am and always consume 40 oz water.

I’d say that is a minimum to see changes, but probably appropriate given you want to be cautious here & test sooner.
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Except I haven’t had a HGB of 15.6 ever in my life, and certainly never in the 10 years on TRT. I looked at my Red Cross donation HGB history and the lowest ever was 17.8, but most are 18.5 to 19.2 lol. But yeah, from here forward I’ll test at 7am to 8am with more water before. I think there’s value in knowing where my hct is when first waking up since it hits it every day (if that makes sense).

I’ll retest then and see where I’m at. Also, going to be more consistent on my “subq/shallow IM/subq/shallow IM” rotations.
 
GreenMachineX said:
Except I haven’t had a HGB of 15.6 ever in my life, and certainly never in the 10 years on TRT. I looked at my Red Cross donation HGB history and the lowest ever was 17.8, but most are 18.5 to 19.2 lol. But yeah, from here forward I’ll test at 7am to 8am with more water before. I think there’s value in knowing where my hct is when first waking up since it hits it every day (if that makes sense).

I’ll retest then and see where I’m at. Also, going to be more consistent on my “subq/shallow IM/subq/shallow IM” rotations.
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That’s very encouraging then; what should be alarming is trending upwards or getting into absolute ranges that are not really up for debate.
 
Weight: 215.0

Lowest weight in 18 months!

Going to start logging some workouts again.

Low Incline DB Press 70’s x 8/8/6/5
Dips 8/7/6
NG Pull-ups 4/4/4/3
Machine OHP 8x180, 7x190, 6x200
EZ Upright Row 3 x 8 x 45
Shrugs 4 sets (top set 8x165)
Triceps Pressdowns 3 x 12/12/10 x 44

It always takes a few days to get my strength back from donating blood, but that combined with the rapid weight loss really got me. Pushed through though.

I’m trying something different this round I think. I played with it before, but going to try it more. I’ll be adding in pushes and pulls to almost every workout, or at least when I’m recovered enough to do so.
 
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Hyde said:
That’s very encouraging then; what should be alarming is trending upwards or getting into absolute ranges that are not really up for debate.
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I’m not sure I mentioned it to you before, but my highest HCT was 57% and pretty sure HGB was 19.5, but that was on 90mg twice per week. Trough free T wasn’t much different than where I was with just over 8mg daily a though which is wild.
 
GreenMachineX said:
I was too easily “jumpy” in my chest. I could freak myself out instantly. It made international flying last week terrible.

Now that it’s been a week or so of dropping the dose and going back to subq only, that panic-prone state has greatly improved, my hands aren’t constantly sweaty, and the water retention is lower. Overall anxiety is easier to control also.
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I understand this, absolutely miserable feeling

GreenMachineX said:
Well, I’m back in the US after visiting Europe. Great trip, but I need to really figure out this fear of flying/heights. I’ve done 6 flights this year which includes 2 10 hour flights and I’m an anxious mess the entire time. Exposure isn’t working. I’ve flown my whole life fine until this year…haven’t flown in 5 years though.
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I think I was 20 the first time I ever flew and despite getting a little airsick that first time, I fell in love with the entire experience immediately. Now that I'm pushing 43 I get a little more uncomfortable. Flying is so much safer than driving statistically but I do get it in my head that when I fly a lot I'm testing the numbers more, lol. I will say that if you can afford it, buying seats further forward in the airplane help me a LOT. Way less turbulence and weird noises. I also like to have a drink before takeoff if possible. Doesn't help a non drinker but if we have an early flight or something there I'm already starting to fall asleep on the taxi then it helps. Also, headphones... if I get those on and watch a downloaded movie or something I'm far more distracted during the early climb. Its all the little stuff after take off that gets into my head. the sound of the landing gear being put away, the leveling out of the plane at cruising altitude, the deceleration feeling after climbing. those things definitely get in my head too. I like to buy my plane tickets as far in advance as I possibly can (sometimes 11 months out) so that I can get the best possible seats while they're still cheaper and I will log into the apps (like alaska or delta) all the time in the weeks leading up to the flight because often times upgraded seats (if still available) drop a LOT in price as you get closer to taking off, even the day of the flight. I snagged 1st class like 3 or 4 times last year for only $30 and it really seemed like the the ride quality was a lot smoother.
 
Dustin07 said:
I understand this, absolutely miserable feeling



I think I was 20 the first time I ever flew and despite getting a little airsick that first time, I fell in love with the entire experience immediately. Now that I'm pushing 43 I get a little more uncomfortable. Flying is so much safer than driving statistically but I do get it in my head that when I fly a lot I'm testing the numbers more, lol. I will say that if you can afford it, buying seats further forward in the airplane help me a LOT. Way less turbulence and weird noises. I also like to have a drink before takeoff if possible. Doesn't help a non drinker but if we have an early flight or something there I'm already starting to fall asleep on the taxi then it helps. Also, headphones... if I get those on and watch a downloaded movie or something I'm far more distracted during the early climb. Its all the little stuff after take off that gets into my head. the sound of the landing gear being put away, the leveling out of the plane at cruising altitude, the deceleration feeling after climbing. those things definitely get in my head too. I like to buy my plane tickets as far in advance as I possibly can (sometimes 11 months out) so that I can get the best possible seats while they're still cheaper and I will log into the apps (like alaska or delta) all the time in the weeks leading up to the flight because often times upgraded seats (if still available) drop a LOT in price as you get closer to taking off, even the day of the flight. I snagged 1st class like 3 or 4 times last year for only $30 and it really seemed like the the ride quality was a lot smoother.
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well, it’s weird but I have no issue with take off or turbulence. It’s the heights and realizing there’s literally nothing under us. I hate that fear of falling.
 
GreenMachineX said:
well, it’s weird but I have no issue with take off or turbulence. It’s the heights and realizing there’s literally nothing under us. I hate that fear of falling.
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I thought we were going to die coming home from Vegas one time, the turbulence was NASTY with massive drops. my ex (then wife) was already in tears and she's a great flyer. I told her it was totally normal and it's always nasty coming out of vegas (I was doing a lot of conferences back then). she goes really? "yeah, no big deal just give it a few minutes". about 30 minutes later when it all mellowed out she was like you weren't scared at all??? I said "no, I was certain we were gonna die but I didn't see any reason to admit it and freak you out more" lol
 
GreenMachineX said:
well, it’s weird but I have no issue with take off or turbulence. It’s the heights and realizing there’s literally nothing under us. I hate that fear of falling.
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Man falling is safe as hell; nobody ever dies during the fall.

It’s the landing that’s the problem 😭
 
GreenMachineX said:
well, it’s weird but I have no issue with take off or turbulence. It’s the heights and realizing there’s literally nothing under us. I hate that fear of falling.
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There is a plane under you , a lot of air, and a lot of thrust keeping you in the air. It is the earth you don't want rushing up on you.
Hyde said:
Man falling is safe as hell; nobody ever dies during the fall.

It’s the CRASH landing that’s the problem 😭
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I fixed this for you... ;)
 
Weight: 215.2

BB Row Top sets 2 x 5 x 165
Squats 4 x 5 x 225
Reverse Pec Deck 3 x 10 x 60
Cable Shrug/Row 4 sets
Inline DB Curl 4 sets

Cardio: 30 minute high incline walk at 3mph.

BB Rows getting better.
 
Nice work!
 
Weight: 214.0

Still dropping daily. Most days 2500kcal. One cheat meal per week still works. But, sleep is trashed…5 hours even with 3mg lunesta.
 
They need a straight face emoji for the reaction, when there is both good and bad news. Congrats on the new low, and keep killing it man. The suffering will be worth it once you reach your goal and can start eating to maintain. Keep it moving brother, you are making us proud!
 
I am definitely proud of the consistency you’ve been bringing; making and keeping good happens that are directly supporting your goal.

Everyone has many things they would like to achieve theoretically, but it’s another thing entirely to have to walk the walk to get there. Worthwhile things take effort! Hopefully you will be able to get some more sleep at times soon; I’ve had insomnia during gear use before and absolutely feel for anyone who can’t just make it stop like I was able to.
 
Yesterday’s WO:

Seated DB OHP 70’s x 8/8/8/7
NG Pull-ups 6/5/4
Machine Chest Press 8x200, 8x210, 6x220
Lateral Raise 3 x 12 x 10’s
Overhead Rope Extension 3 x 12 x ???
No cardio.

Today’s WO coming in a bit.
 
Weight: 214.2

Weight holding steady the past 4 days. Went up to 2900 kcal yesterday to see if I slept better, and I did but only marginally. At least totaled 7 hours but with 4 wake ups.

Today’s WO:

Deadlift 3x365, 3x375, 3x385 (last rep grinder)
Single Leg Ham Curls 2 x 8
Machine Row 3 x 6 x 225/245/265
Smith Shrugs 8x90, 6x130, 6x130
Machine Preacher Curls 2x8

Cardio: 25 minutes incline walking.

I really liked doing bb rows before squats earlier the week, and doing pull-ups yesterday to give them higher priority, followed by DL today. When they’re after DL, it just doesn’t feel right.

Really need to get to my desired weight so I can finally lean bulk appropriately. I’m excited for this newer style of training.
 
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Weight: 215.6

Cheat meal last night. Only gained a pound or so.

Low Incline DB Press 3 x 6 x 75’s
Dips 8/8/7
Upright Row 3 x 12 x 45
Machine OHP 8x180, 7x190, 6x200
Triceps Pressdown 3 sets
 
Weight: 213.4

NG Pull-ups 5/4/4/4 plus a few negatives
BB Row 6x135, 5x155, 2x5x165
Squat 3x225, 3x275, 2 single @ 315
Smith Shrugs 3 x 6 x 130
Machine Preacher Curls 4 sets

Weight steady going down. Sleep is improving. Alternating 7-8mg daily test cyp (8mg subq, 7mg shallow IM).
 
Nice, that is a new low now isn't it? What is your target weight again?
 
MrKleen73 said:
Nice, that is a new low now isn't it? What is your target weight again?
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Yes! That’s a new current low. Target is 200, so I still have a ways to go, but I figure at the rate I’m dropping, mid-late summer I should be there.

Edit: this is accounting for another vacation in June that will set me back.
 
you for sure got that. sometimes when I hit a mile marker I trick my brain into thinking "now we start the cut" like when I cut from 203 to 190, thus starting the cut from 190 haha.

but if you drop that low we'll have to anchor you to the ground on windy days.
 
That's a great goal! Definitely obtainable too!
 
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