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Cutting Log

MrKleen73 said:
It is easier to coach someone in person on that but honestly this might help. Get in front of a wall, stand very close to it faving it. Like toes on the wall or almost, put your hands into position on your hips then bring your elbows and shoulders forward like you are trying to touch the wall with your elbow. Another visual is to imagine a broomstick or something right in front of your at elbow height and bring your elbows forward trying to touch it with your elbows. The pulling the arms forward is what makes the lats fall out to the side. Now once you start to feel how letting them out feels you will be able to do this with arms overhead too. However a really wide looking rear double biceps takes some work. Trying to flex the mid back while spreading out the lats is like rubbing your head and patting your tummy. It can be done but it takes practice.
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I will give it a go this weekend :) thank you!

I may not want to compete but I should probably atleast learn how to flex properly to be able to see improvements/needed improvements. Lol
 
Diet is still right at maintenance with 20 minutes cardio 5x a week. Weight hovering steady, he moved my update to Tuesday instead of Sunday?? I don't know why, sometimes I don't think he fully reads email correctly lol and misunderstands some things.
Regardless, cheat meal will be Saturday not Sunday, give me time to drop the extra water before the update because I have still been fairly hungry throughout the day.

Anxiety is so-so, better than it was but still not perfect. No major side effects 2 weeks into zoloft at the lowest dose, so I am upping to 50mg in hopes of staying at a lowish dose. Being that I feel a bit better, I'm hoping double the dose really makes a difference. Still - Zoloft dosing goes up to like 150-200mg, my wife is on 100mg herself. Increased therapy to be weekly vs biweekly couples therapy + individual therapy every 6 weeks.

Going to try seeing the couples therapist once a week for a while then maybe switch to an actual psychiatrist at the advice of the regular therapist, as he can only fix people to a certain extent and I may be too far gone lol (not his exact words)

Sex drive the last several weeks has been zilch, not sure why but assuming its general anxiety/life stressors as all bloodwork came back normal.

I am hoping I can feel good here in a week, I've got a week of AOD left which should work out perfectly for running it at maintenance calories, let the Zoloft do its thing lol, start the Anavar, then give it a few weeks and maybe increase test a moderate amount.

Got my TUDCA, Cycle Assist, Glycophase, etc. in so I am prepped and ready for cheat meals galore and a cycle whenever it comes time. This turned into a more of a mental health log lately so apologies on that. I will get back into the fitness related stuff more. My workouts have become stagnent, weights are feeling a bit heavier and I am more tired during lifts than before. Could be the meds, could be calories, just too many variables. BUT, sleep has been significantly better this last week. Not good, but better than the 3-4 hours a night I was getting.
 
Also forgot to mention, about 3 months too late since cardio’s way down but I’ve got 2 pairs of new running shoes coming today to try. Brooks Ghost, supposed to be decent pair but idk my size so hopefully one of the 2 I ordered fit.
Ive been lifting in running shoes, but I may start changing into those after my lift for cardio and wearing my converse for the actual lift. I feel like taking off my shoes at planet fitness for squats/deadlifts/etc. is a bad idea lol
 
rascal14 said:
Also forgot to mention, about 3 months too late since cardio’s way down but I’ve got 2 pairs of new running shoes coming today to try. Brooks Ghost, supposed to be decent pair but idk my size so hopefully one of the 2 I ordered fit.
Ive been lifting in running shoes, but I may start changing into those after my lift for cardio and wearing my converse for the actual lift. I feel like taking off my shoes at planet fitness for squats/deadlifts/etc. is a bad idea lol
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Nah you'll be fine just don't grunt while you do it. ;)
 
So I’m feeling impulsive and getting antsy wanting to start the anavar now. I’ve got 50 caps, so if I start now that has me ending on Christmas Eve. I’m not sure I want to carry it through the holiday, or maybe I actually do to help with the extra food I’ll be scarfing down? I figure it would shine earlier in the bulk while
I’m closer to maintenance than later when full on surplus? I’m just guessing here lol
 
I went ahead started the anavar yesterday, I’m sure it’s just placebo but I was able to increase weight and reps on every movement today for shoulders but I’ll take placebo results all day lol
 
I am also a fat ass and cheated twice this weekend so weight was up to like 201lbs this morning lol

So aside from eating like **** stopping, CEL Cycle Assist, 20 minutes cardio 5-6x a week, anything else I should be doing with the Anavar? I finally got a BP cuff so will be logging my BP over the weeks to keep an eye on that. Everything I read says cholesterol is what anavar likes to attack so will probbly get back on my fish oil game. I go through cycles of using it religiously, then forgetting to order it for 4 months.
 
Anavar is a good strong anabolic agent, no reason at all not to use it in a full on bulk. The more fuel it has the more it can make you grow, same as any other anabolic compound.
 
MrKleen73 said:
Anavar is a good strong anabolic agent, no reason at all not to use it in a full on bulk. The more fuel it has the more it can make you grow, same as any other anabolic compound.
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Don’t tell me that! Just more excuses to eat like a fatty. I do that every cycle, “man I really need to take advantage of this and make sure I grow as much as the compound will let me, I can always cut if I get too fat”

Then I proceed to put on 10lbs of fat lol and that’s how I end up with a 25 week cut that still left me in double digit body fat.

I really don’t wanna do that here, gotta keep myself under control. It’s already tough my appetite is very high as it is and I’m sure the anabolics and now SSRI are only making it higher.
Unfortunately I can’t take any ephedrine and had to cut my caffeine way down due to the anxiety otherwise I’d throw those in as they seem to make a noticeable difference. Plus we are going on vacation after thanksgiving, so I’m going to have a solid week filled of only food activities since I’ve stopped drinking. Hopefully will have quite a bit of walking around the city, though and I plan to hit a gym each day we are there.

Plus I just need work to pick up again, things have been slow so I’m bored during the day. Not sure how familiar with construction anyone is, but im sure it’s no surprise if I say the government has put our project at a stand still for 4 weeks due to their “review period”
 
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I need to start posting my workouts more this is a boring log lol. Classic planet fitness style I was unable to get a smith machine tonight so had to go for leg press because of time.

also if anyone else struggles with sweaty feet (I rotate work boots and still sweat so much they smell awful by the end of the first 2 weeks) I am trying a homemade Iontophoresis “machine” aka some water in foil pans wired to a few batteries


11/7/23
Smith machine squat warm up to 1 max set 8-10 reps
210-10 300-10 390-12 480-11 570-11 (leg press)

Smith machine squats cluster set 3x12 (1/2 weight of max) (60 sec rest)
390-12,12,12 (leg press)

Leg extensions 3x20 superset
70-20,20,20

Lying (sitting) hamstring curls 3x20
70-20,20,20 seated

Seated calf raises 2x15 (slow eccentric 1 second pause at bottom)
Calf machine
100-15,15

20 minutes 9 incline 3.2mph
 
Been making a point to get early morning and late afternoon sunlight in my eyes as well, been on an Andrew Huberman kick and really trying everything I can to try and get a normal sleep hygiene/schedule set back up. I used to have no issues sleeping, now I can’t even attempt to fall asleep before 11pm without getting panicky. Not very conducive to long term benefits.

got more fish oil on the way, bloodwork scheduled and sugar free fiber to increase thsg as well. Going to really keep an eye on lipids and stay on top of cardio as well.
 
rascal14 said:
I am also a fat ass and cheated twice this weekend so weight was up to like 201lbs this morning lol

So aside from eating like **** stopping, CEL Cycle Assist, 20 minutes cardio 5-6x a week, anything else I should be doing with the Anavar? I finally got a BP cuff so will be logging my BP over the weeks to keep an eye on that. Everything I read says cholesterol is what anavar likes to attack so will probbly get back on my fish oil game. I go through cycles of using it religiously, then forgetting to order it for 4 months.
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Curious to see if you get any side effects from the var.
 
rascal14 said:
Don’t tell me that! Just more excuses to eat like a fatty. I do that every cycle, “man I really need to take advantage of this and make sure I grow as much as the compound will let me, I can always cut if I get too fat”

Then I proceed to put on 10lbs of fat lol and that’s how I end up with a 25 week cut that still left me in double digit body fat.

I really don’t wanna do that here, gotta keep myself under control. It’s already tough my appetite is very high as it is and I’m sure the anabolics and now SSRI are only making it higher.
Unfortunately I can’t take any ephedrine and had to cut my caffeine way down due to the anxiety otherwise I’d throw those in as they seem to make a noticeable difference. Plus we are going on vacation after thanksgiving, so I’m going to have a solid week filled of only food activities since I’ve stopped drinking. Hopefully will have quite a bit of walking around the city, though and I plan to hit a gym each day we are there.

Plus I just need work to pick up again, things have been slow so I’m bored during the day. Not sure how familiar with construction anyone is, but im sure it’s no surprise if I say the government has put our project at a stand still for 4 weeks due to their “review period”
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I never said anyting about ruining the physique you just spent 25 weeks uncovering.... NOPE NOT ME! :D Since you are not dieting you should be eating at maintenance right now, or on a very controlled reverse diet. I am not sure how you are approaching this but I sure hope it isn't just reach the goal to mess it back up again.

You said you had some lessons learned and one of those lessons was that you need a structured diet to get lean. Well... News flash playa, You need a structured diet to stay lean. You need a structured diet to lean gain, and or bulk without getting overly fat. So you should definitely still be on a structure plan if you need one to control your body composition.

So you are spending your entire vacation taste testing food or something? That is the only thing you can do on vacation other than drink? If i were you I would watch myself and not ruin all the hard work you just put in. You made yourself extremely uncomfortable for this cut. So why not sacrifice a little on the vacation not to backtrack on that progress too. You can do both.
GreenMachineX said:
Curious to see if you get any side effects from the var.
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Hyde said:
Mainly awesomeness
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Love this interaction between the 2 of you. LMAO! So true. I do love me some Var.
 
MrKleen73 said:
I never said anyting about ruining the physique you just spent 25 weeks uncovering.... NOPE NOT ME! :D Since you are not dieting you should be eating at maintenance right now, or on a very controlled reverse diet. I am not sure how you are approaching this but I sure hope it isn't just reach the goal to mess it back up again.

You said you had some lessons learned and one of those lessons was that you need a structured diet to get lean. Well... News flash playa, You need a structured diet to stay lean. You need a structured diet to lean gain, and or bulk without getting overly fat. So you should definitely still be on a structure plan if you need one to control your body composition.

So you are spending your entire vacation taste testing food or something? That is the only thing you can do on vacation other than drink? If i were you I would watch myself and not ruin all the hard work you just put in. You made yourself extremely uncomfortable for this cut. So why not sacrifice a little on the vacation not to backtrack on that progress too. You can do both.

Love this interaction between the 2 of you. LMAO! So true. I do love me some Var.
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I am at maintenance right now, with the goal to reverse slowly from here, I’m being dramatic mostly. Lol We have other stuff planned, we just typically go try a lot of different foods when we go to Chicago each year, but we do already have a plan to keep things lighter by sharing meals everywhere we go so we can still try new things but keep it within reason!
 
rascal14 said:
I am at maintenance right now, with the goal to reverse slowly from here, I’m being dramatic mostly. Lol We have other stuff planned, we just typically go try a lot of different foods when we go to Chicago each year, but we do already have a plan to keep things lighter by sharing meals everywhere we go so we can still try new things but keep it within reason!
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Oh yeah, Chicago, there are just some things you have to have while there right. Like a Deep Dish!

You know what is crazy, the amount of resolve that comes along with being on cycle for something you really want dialed in. For me right now things are easy to stick to my guns, I am often a little more waverish. Right now decisions seem so cut and dry for me. Everything correct action seems so obvious, and the rest does not compute. So forgive my matter of fact logic just spewing out of me stating things that seem obvious to me. :) My resolve is not always this strong either. :)
 
MrKleen73 said:
Oh yeah, Chicago, there are just some things you have to have while there right. Like a Deep Dish!

You know what is crazy, the amount of resolve that comes along with being on cycle for something you really want dialed in. For me right now things are easy to stick to my guns, I am often a little more waverish. Right now decisions seem so cut and dry for me. Everything correct action seems so obvious, and the rest does not compute. So forgive my matter of fact logic just spewing out of me stating things that seem obvious to me. :) My resolve is not always this strong either. :)
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No I get it! I am one of the worst when it comes to self control around food, I can be strong so long as I have the right food around me, but if I get around anything bad or take one bite I spiral quick. I need the added kick in the pants everytime it presents itself!
 
Yesterday back day around 196lbs still. Obviously grip strength is where I tend to fail if you’ll notice my rep ranges on the 8-12 max sets, those typically are right around the designated max without straps.


11/8/23
Pulls ups (warmup) 2xfailure
Body weight-12,8

1 arm pull down 1 max set 8 reps (60 sec rest same weight to failure then 3 drop set)
40-8 55-10 75-10
75-10 60-5 45-5 30-6 straps

Pull ups 2xfailure
Body weight-4.5,4

Chest supported row machine MTS 1 max set 12 reps (60 sec rest same weight to failure then 3 drop set)
60-8 70-12
70-20 60-10 50-10 40-10 straps

Warmup lying (seated only) hamstring curls 2x15-20
40-20,20

Smith machine bent over row work to 1 max set 8-10 reps
25-12 75-8 95-6 115-10 with 2 partials 135-10 straps

Smith machine RDLs or deadlift (alternate) 1 max set of 10 reps
75-8 110-6 160-5 200-11 straps RDLs
Did extra lat work
Abs

20 minutes 9 incline 3.2mph
 
rascal14 said:
Yesterday back day around 196lbs still. Obviously grip strength is where I tend to fail if you’ll notice my rep ranges on the 8-12 max sets, those typically are right around the designated max without straps.


11/8/23
Pulls ups (warmup) 2xfailure
Body weight-12,8

1 arm pull down 1 max set 8 reps (60 sec rest same weight to failure then 3 drop set)
40-8 55-10 75-10
75-10 60-5 45-5 30-6 straps

Pull ups 2xfailure
Body weight-4.5,4

Chest supported row machine MTS 1 max set 12 reps (60 sec rest same weight to failure then 3 drop set)
60-8 70-12
70-20 60-10 50-10 40-10 straps

Warmup lying (seated only) hamstring curls 2x15-20
40-20,20

Smith machine bent over row work to 1 max set 8-10 reps
25-12 75-8 95-6 115-10 with 2 partials 135-10 straps

Smith machine RDLs or deadlift (alternate) 1 max set of 10 reps
75-8 110-6 160-5 200-11 straps RDLs
Did extra lat work
Abs

20 minutes 9 incline 3.2mph
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Nice session, think it’s good to post your workouts in here and it will force you to stay more consistent! Otherwise we will jump in and give you **** 😂
 
akboom87 said:
Nice session, think it’s good to post your workouts in here and it will force you to stay more consistent! Otherwise we will jump in and give you **** 😂
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It definitely is good I am trying to keep myself more accountable. I’d like to do a cut and bulk afterwards on my own, without a coach because I can’t realistically pay $200/mo for the rest of my life for a hobby on top of supplements and food etc. ( I mean I could but my wife would be annoyed and just gives her more excuses to do Botox or something like that lol )

coach is still allowing one cheat meal a week, but basically said if I keep fucking up Im not going to get to increase calories (I am hungry a lot of the day still) because the extra cheat meal last week screwed with my weigh in.

i tend to go through spurts of 100% diet adherence, then after 4-6 weeks I’ll cave and have an extra unplanned cheat day. Even while cutting, as a whole I was able to consistently drop weight while doing that but I’m sure if I was 100% the whole time, I would’ve made much better progress.
I’m also one of those people that doesn’t necessarily care to be incredibly lean, I just need to get bigger pecs and lats so when I am fatter, my chest sticks out further than my belly 😂
 
Blood pressure has been good as well, actually a bit lower than normal but it is a new monitor. My wife’s readings are consistently accurate to her past checks, so I think it works fine. It’s an XL cuff, so should be no issues there.

I’m curious, how much weight should I expect to gain right off the bat from the anavar? Is 4-5 pounds of water/glycogen typical once starting an oral steroid? It’s been a while since I’ve run an oral I don’t recall how I reacted immediately to the Tbol or Msten. I “feel” like I look a bit more full after just a few days, but again, placebo is a thing.
 
rascal14 said:
It definitely is good I am trying to keep myself more accountable. I’d like to do a cut and bulk afterwards on my own, without a coach because I can’t realistically pay $200/mo for the rest of my life for a hobby on top of supplements and food etc. ( I mean I could but my wife would be annoyed and just gives her more excuses to do Botox or something like that lol )

coach is still allowing one cheat meal a week, but basically said if I keep fucking up Im not going to get to increase calories (I am hungry a lot of the day still) because the extra cheat meal last week screwed with my weigh in.

i tend to go through spurts of 100% diet adherence, then after 4-6 weeks I’ll cave and have an extra unplanned cheat day. Even while cutting, as a whole I was able to consistently drop weight while doing that but I’m sure if I was 100% the whole time, I would’ve made much better progress.
I’m also one of those people that doesn’t necessarily care to be incredibly lean, I just need to get bigger pecs and lats so when I am fatter, my chest sticks out further than my belly 😂
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Duuuude lol
I know exactly what you're saying there! I also need my delts bigger so the illusion of small waist is better while having love handles 😆
 
GreenMachineX said:
Duuuude lol
I know exactly what you're saying there! I also need my delts bigger so the illusion of small waist is better while having love handles 😆
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Exactly!! More mass = more allowable fat in my eyes. 15% bodyfat looks better when you’re 6’0” 220lbs than when you’re 190lbs.

I guess that’s obvious, kind of a dumb point to make, but the point that I am trying to make is it seems like higher bodyfat LOOKS like less when you have additional muscle mass to offset the proportions of the belly and love handles like you said.
 
rascal14 said:
Exactly!! More mass = more allowable fat in my eyes. 15% bodyfat looks better when you’re 6’0” 220lbs than when you’re 190lbs.

I guess that’s obvious, kind of a dumb point to make, but the point that I am trying to make is it seems like higher bodyfat LOOKS like less when you have additional muscle mass to offset the proportions of the belly and love handles like you said.
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100%. I don't care about abs or anything...just want to look hard and mildly proportionate like a man lol
 
rascal14 said:
Exactly!! More mass = more allowable fat in my eyes. 15% bodyfat looks better when you’re 6’0” 220lbs than when you’re 190lbs.

I guess that’s obvious, kind of a dumb point to make, but the point that I am trying to make is it seems like higher bodyfat LOOKS like less when you have additional muscle mass to offset the proportions of the belly and love handles like you said.
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These are facts. I get told all the time well you never really get chubby. I am like I had a 40 inch waist at one point last year. I was definitely chubby but the fact my chest stuck out even with or just past my belly it they didn't think I was fat. Then I was like that dude right there has a smaller stomach than me and he looks overweight. When they see it like that they are like OH Wow, I had no clue. You carry it well. It is having that extra muscle that makes the difference for sure.
 
GreenMachineX said:
100%. I don't care about abs or anything...just want to look hard and mildly proportionate like a man lol
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It's kind of hard to look hard without being lean enough to see abs. Also, I must have a much different picture of you in my head than you think of yourself. LMAO!
 
GreenMachineX said:
Lol oh yeah. I got the Adonis complex for sure 🤪
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I was like he compared himself with me about 8-9 months ago when I was around 25% BF, now he is saying he isn't shaped like a man... I am not sure how to take this. LMAO!!!!
 
MrKleen73 said:
I was like he compared himself with me about 8-9 months ago when I was around 25% BF, now he is saying he isn't shaped like a man... I am not sure how to take this. LMAO!!!!
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Hahahaha hidden insults, playing the long game just to screw with your mind.
 
Anavar isn’t going to add a bunch of waterweight at all. Maybe a pound or so. It’s all lean mass gains, so you have to earn the weight.

Stop wasting your money and time on a plan if you think it’s okay not to follow it. Do this for yourself, because you value your goals. You are stronger than you think & you do control yourself.
 
Hyde said:
Anavar isn’t going to add a bunch of waterweight at all. Maybe a pound or so. It’s all lean mass gains, so you have to earn the weight.

Stop wasting your money and time on a plan if you think it’s okay not to follow it. Do this for yourself, because you value your goals. You are stronger than you think & you do control yourself.
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Gotcha on the anavar!

Money is what makes me take it seriously, in reality I’ve only had probably 3-4 unplanned cheats over the last 20 weeks which (for me) is really good.

Im getting better, the therapy for the anxiety is also trying to help me learn to control my thoughts which I can absolutely apply to food/eating. I’ve got very bad eating habits from the last 27 years, I’ve been drinking 2 gallons of water a day this last week to keep myself occupied and not thinking about being hungry. It seems crazy but even at 2500-2600 calories each day I am still very hungry. Or it’s all mental and the fact I’m “restricting” my eating is tricking me

My goal is to finish up a decent bulk with the coach, maybe do one small cut with him afterwards then try it on my own. Get a solid year of structured, forced accountability to teach me better habits.
 
I did a few extra sets of MTS press on my right side at the end of this since the right pec is lagging behind so bad. May start sprinkling in some right pec work midway through the split also just to really try and stimulate it

11/9/23
Pec deck warmup 3x12-15
Dumbbell fly
20-12,10

Incline dumbbell press 1 max set 8-10 reps (3 sec eccentric)
35-8 45-6 55-6 60-12 (go to 65)

Flat bench (smith or dumbbell) 3x10-12
40-12,12,11

1 arm dumbbell preacher curls (rest pause 20 reps over 3 attempts) incline bench
25-12,4,3

Parallel dips 2 sets to failure
Body weight-16,8

Standing 1 arm cable curls 1x20 max weight (slow and squeeze)
17.5-16,16

Seated cable chest flies 3x15 90 second rest
(Pec deck)
70-broken peck


30-15,12,12 MTS cross body press

20 minutes 9 incline 3.2mph
 
I made a boat load of carnitine last weekend so thinking I’m gonna start dosing 2ml a day, if I can handle that much at once lol

it’s only dosed at 500mg/ml so nothing crazy, been doing 1.2-1.5ml.
 
Super early start to work - will be a true test of my hunger today. Work started 3:00am and I have to drive back to KC this afternoon, so I’ll be awake a damn near full 24 hours. I am going to try my hardest to stick to the meals, I did buy a bag of carrots if I start to get super hungry I’ll stuff myself with 100 calories of carrots and diet soda and do an extra 20 on the treadmill.

admittedly I’ve not been taking many rest days (topic of discussion with my wife and our therapist that I was outnumbered on lol) but I feel good, enjoy the gym, and want to get as many lifts in because sometimes life happens and I have to miss one. There are (2) programmed rest days, suppose this is a question for my coach, I’ve just been riding through the motions with no rests, following the same “order” per se. I may do an extra arm/shoulder day if it ends up being a short gym day after back or leg day.

All that said, (chest) yesterday would make today a shoulder day. I’m either going to do chest today if I have the time, or just do an arms, abs, rear delt, trap day with chest tomorrow.

what's everyone’s thoughts on that? What would you guys do in a situation like that?

last week he told me hit whatever felt good when I went in on my rest day.
 
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rascal14 said:
Super early start to work - will be a true test of my hunger today. Work started 3:00am and I have to drive back to KC this afternoon, so I’ll be awake a damn near full 24 hours. I am going to try my hardest to stick to the meals, I did buy a bag of carrots if I start to get super hungry I’ll stuff myself with 100 calories of carrots and diet soda and do an extra 20 on the treadmill.

admittedly I’ve not been taking many rest days (topic of discussion with my wife and our therapist that I was outnumbered on lol) but I feel good, enjoy the gym, and want to get as many lifts in because sometimes life happens and I have to miss one. There are (2) programmed rest days, suppose this is a question for my coach, I’ve just been riding through the motions with no rests, following the same “order” per se. I may do an extra arm/shoulder day if it ends up being a short gym day after back or leg day.

All that said, back yesterday would make today a rest day. I’m either going to do chest today if I have the time, or just do an arms, abs, rear delt, trap day with chest tomorrow.

what's everyone’s thoughts on that? What would you guys do in a situation like that?

last week he told me hit whatever felt good when I went in on my rest day.
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Well long drives and days zap me anymore, so for me I would be using a rest day then be ready to go for tomorrow.
 
akboom87 said:
Well long drives and days zap me anymore, so for me I would be using a rest day then be ready to go for tomorrow.
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I’m using my early start as an (reasonable) excuse to leave work early, so I won’t be doing a full 12 hours today like every other day, I like to hit the gym if I have the time but I do need to learn some boundaries.

very least I’ll do some LISS and ab work.
Yesterday was chest not back by the way and today would be shoulders, early start like I said 😂

so I was wrong when I said back to chest day, that’s already happened lol. But, I did skip the rest in between those days.
 
rascal14 said:
I did a few extra sets of MTS press on my right side at the end of this since the right pec is lagging behind so bad. May start sprinkling in some right pec work midway through the split also just to really try and stimulate it

11/9/23
Pec deck warmup 3x12-15
Dumbbell fly
20-12,10

Incline dumbbell press 1 max set 8-10 reps (3 sec eccentric)
35-8 45-6 55-6 60-12 (go to 65)

Flat bench (smith or dumbbell) 3x10-12
40-12,12,11

1 arm dumbbell preacher curls (rest pause 20 reps over 3 attempts) incline bench
25-12,4,3

Parallel dips 2 sets to failure
Body weight-16,8

Standing 1 arm cable curls 1x20 max weight (slow and squeeze)
17.5-16,16

Seated cable chest flies 3x15 90 second rest
(Pec deck)
70-broken peck


30-15,12,12 MTS cross body press

20 minutes 9 incline 3.2mph
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If I'm reading this correctly, you're hitting 12-14 work sets for chest in a workout? How often do you hit the same muscle group?
 
rascal14 said:
I’m using my early start as an (reasonable) excuse to leave work early, so I won’t be doing a full 12 hours today like every other day, I like to hit the gym if I have the time but I do need to learn some boundaries.

very least I’ll do some LISS and ab work.
Yesterday was chest not back by the way and today would be shoulders, early start like I said 😂

so I was wrong when I said back to chest day, that’s already happened lol. But, I did skip the rest in between those days.
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Oh gotcha I was thinking 10-12 hr work then like 2-6 hr drive home
 
GreenMachineX said:
If I'm reading this correctly, you're hitting 12-14 work sets for chest in a workout? How often do you hit the same muscle group?
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Once per week (if I skip rest days then every 4-5 days I think), I would say more like 9 actual working sets, with 2 extra for the right side.
 
rascal14 said:
Super early start to work - will be a true test of my hunger today. Work started 3:00am and I have to drive back to KC this afternoon, so I’ll be awake a damn near full 24 hours. I am going to try my hardest to stick to the meals, I did buy a bag of carrots if I start to get super hungry I’ll stuff myself with 100 calories of carrots and diet soda and do an extra 20 on the treadmill.

admittedly I’ve not been taking many rest days (topic of discussion with my wife and our therapist that I was outnumbered on lol) but I feel good, enjoy the gym, and want to get as many lifts in because sometimes life happens and I have to miss one. There are (2) programmed rest days, suppose this is a question for my coach, I’ve just been riding through the motions with no rests, following the same “order” per se. I may do an extra arm/shoulder day if it ends up being a short gym day after back or leg day.

All that said, (chest) yesterday would make today a shoulder day. I’m either going to do chest today if I have the time, or just do an arms, abs, rear delt, trap day with chest tomorrow.

what's everyone’s thoughts on that? What would you guys do in a situation like that?

last week he told me hit whatever felt good when I went in on my rest day.
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Bro, I hope you don't mind me mentioning some things that might seem a little personal or presumptive. My wife has a lot of the characteristics and traits that you do. She has anxiety, BiPolar type2, and a touch of OCD like behavior. One thing I have noticed with her and others with traits like this is that they turn what they believe into fact (for them). Obviously you believe you can make yourself go to the gym daily without a coach and it is so important to you that you don't take scheduled rest days, just in case you might miss a workout. Very OCD'ish behavior there. However it is also something you like to do but because of the way you are wired you feel like you have to.

You just need to figure out a way to use that as a strength. Stop telling yourself you cannot be consistent on your diet. Stop conditioning yourself to fail in that regard. You have stuck to your diet quite well with the coach. So now you know you can stick to a diet. You need to reaffirm this to yourself over and over. Stop saying you can't. Stop buying carrots to snack on just in case you choose to fail later today. Start saying I can, and I have. Make yourself believe you can succeed until you feel compelled to do the right thing. I have to use my ADHD superfocus to my benefit or it will run me off into doing a lot of unproductive things. We all have to adjust in some way. Yours is going to probably need to start with stopping the negative and self doubting speech and telling yourself you have, you can, you must. Use that OCD'ish trait to your benefit.

Also consider the fact you don't take rest days could have and still be a source of your anxiety and desire to eat constantly. Do you think that your CNS is not on edge being trained hard daily without the prescribed and required rest? it is very likely that you're digging a hole. I would imagine it would be hard to be at peace when you are causing yourself an exorbitant amount of unneeded stress without the chance to recover. This could also be a huge part of why it is hard to control your appetite. Your body is saying hey if you won't give me rest so I can recover at least feed me damn it! Plus I am sure cortisol is up from both physical and mental stress making the hunger that much worse.

Anyway brother speak positivity into your situation. Like @Hyde said you are a lot stronger than you give yourself credit for and when you speak negatively like that about yourself you are actually giving yourself permission to continue the behavior because you state it as if it is an immutable fact. If it is an immutable fact then resistance is futile and therefor failure is inevitable so I am not to blame for my actions. It is an easy trap to fall into and one I have fallen into myself and had to fight my way back out of.

Of course, if I am way of base here then my musings aren't helpful but I might be a little better at typing at least. ;)
 
MrKleen73 said:
Bro, I hope you don't mind me mentioning some things that might seem a little personal or presumptive. My wife has a lot of the characteristics and traits that you do. She has anxiety, BiPolar type2, and a touch of OCD like behavior. One thing I have noticed with her and others with traits like this is that they turn what they believe into fact (for them). Obviously you believe you can make yourself go to the gym daily without a coach and it is so important to you that you don't take scheduled rest days, just in case you might miss a workout. Very OCD'ish behavior there. However it is also something you like to do but because of the way you are wired you feel like you have to.

You just need to figure out a way to use that as a strength. Stop telling yourself you cannot be consistent on your diet. Stop conditioning yourself to fail in that regard. You have stuck to your diet quite well with the coach. So now you know you can stick to a diet. You need to reaffirm this to yourself over and over. Stop saying you can't. Stop buying carrots to snack on just in case you choose to fail later today. Start saying I can, and I have. Make yourself believe you can succeed until you feel compelled to do the right thing. I have to use my ADHD superfocus to my benefit or it will run me off into doing a lot of unproductive things. We all have to adjust in some way. Yours is going to probably need to start with stopping the negative and self doubting speech and telling yourself you have, you can, you must. Use that OCD'ish trait to your benefit.

Also consider the fact you don't take rest days could have and still be a source of your anxiety and desire to eat constantly. Do you think that your CNS is not on edge being trained hard daily without the prescribed and required rest? it is very likely that you're digging a hole. I would imagine it would be hard to be at peace when you are causing yourself an exorbitant amount of unneeded stress without the chance to recover. This could also be a huge part of why it is hard to control your appetite. Your body is saying hey if you won't give me rest so I can recover at least feed me damn it! Plus I am sure cortisol is up from both physical and mental stress making the hunger that much worse.

Anyway brother speak positivity into your situation. Like @Hyde said you are a lot stronger than you give yourself credit for and when you speak negatively like that about yourself you are actually giving yourself permission to continue the behavior because you state it as if it is an immutable fact. If it is an immutable fact then resistance is futile and therefor failure is inevitable so I am not to blame for my actions. It is an easy trap to fall into and one I have fallen into myself and had to fight my way back out of.

Of course, if I am way of base here then my musings aren't helpful but I might be a little better at typing at least. ;)
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I can’t argue/dispute a single thing you’ve said(I don’t believe I have any bipolar, but that’s mostly irrelevant). I absolutely do have OCD (other aspects of my life are where it shines i.e. specific patterns while getting ready for bed or leaving the house - pattern gets broken then I restart)

I will say, I’ve broken my normal night time OCD routine this whole week. Maybe medication helping? Maybe just catching my footing again and getting things turned around mentally with therapy and help from you all as well as my wife and coach.

Obviously more activity will increase hunger and I am likely causing it myself. Even the last 4 days I’ve gotten much better at dealing with the hunger and just saying “it is what it is” but I see how even getting carrots is reinforcing the behavior of self fulfilling failure.

I go to the gym most every day and justify it by saying I don’t know if I may work late the next night or it’s going to be closed when I get back home home on Friday night. So to avoid an unplanned rest day, I’ve been taking test days and continuing to lift. Could absolutely be, and most likely is causing more anxiety and is absolutely compulsive behavior.

I appreciate any and all feedback and advice. I’ve been telling myself that people live off far less food everyday, I will survive and still be able to sleep and eat in the morning if my stomachs a bit rumbly. Although being hungry at bed has always been my number one failure point when I break and cheat (not so much anymore, but before) so I really try to eat the bulk of my food in the evening, fasting the first few hours of the day.

I absolutely need to get more self positivity in my life and a big topic of therapy this week was “the mind is just a thought generator” you
Just have to recognize when the thoughts are not good, and just state them as facts. “I have the thought I might become anxious and unable to sleep” instead of “I’m going to get a panic attack when I try to go to bed”

this can apply to food, gym, anything I think. Typically I do take Fridays off the gym at minimum, because it’s a full work and travel day but I’ve been leaving work early as a way to help my mental health but just using the gym to fill the time off.

I say all that to let you know how I justify my excuses (not saying they are valid by any means), but also to give myself a little credit that I am in fact getting a little better every day.
 
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@MrKleen73 inspired me to take a rest day today I believe, will spend it with the wife working on the new house.

Shoulders from yesterday, weight was 195lbs this morning.

11/10/23
Seated DB shoulder press warm up to 1 max set 8-10 reps
25-12 35-12 40-8 45-8 50-6 60-7

Seated DB shoulder press (smith is okay - rest pause 20 reps over 3 attempts)
50-11,3,3 (increased from 45s)

Shrugs 2x15 (2 minute rest) smith machine
Dumbbells
75-16,17 no straps (move to smith machine with straps)

Cable side lateral raises 1 max set 20 reps
10.5-17,17 (5 partials)

Face pulls 3x12 superset below (can’t superset equipment distance)
90-12,12,12 (partials to failure last 2)

Reverse cable flies/pec deck 3x10-15 (90 sec rest between supersets)
70-last week weight 90- 2 sets failure
(did these after extras below. 70lbs last week 3x15)

Seated cable rows? did these while waiting on reverse pec deck
42.5-15 60-15,13 drop 42.5-12 drop 27.5-12

Abs

20 minutes 9 incline 3.2mph
 
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Good stuff man, I bet the wife will appreciate it too!
 
Arms yesterday, legs today. Hoping I can get a smith machine to try and get an accurate starting strength.

Last nights cheat meal was smoked buffalo chicken Mac and cheese with some Pbfit peanut butter and blueberry Belvita crackers (maybe the best snack in existence)

Extras will be wife’s dinner for the week. I may not have the willpower of @MrKleen73 or others in prep, but I am always proud when I stick to my one cheat meal a week 😂 it’s sad but it’s about par for course on what keeps me accountable.

Ran out of transdermal Ursa today, just need that injectable that was talked about earlier this week now. Like, now now.. seems super interesting to me @Smont
 
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