Fighting off the Dad Bod (B.A.S.I.S.+Formeron)

[Joshlm69]

Starting my new stack yesterday so going to start logging my workouts & thoughts.

Haven't gymed properly in about a month now due to work/kids/general excuses yayaya.

I let the last 2 threads I made die, so not going to happen with this one. My current bodyweight is very low due to not eating enough recently and having far too little sleep.

Start of this thread for 12 weeks or so is going to be a lean bulk, but it doesn't really matter if I stay lean or not. Through tracking it seems on average I get 5,000 steps a day which is far too little. I'm going to try get to 10k minimum steps a day which should help keep me fairly lean while increasing my calories.

First 3 sessions will just be finding out where failure actually is for me. I feel previously I was just going for weight and not properly measuring where mechanical failure was. So weights will be low-ish to start with, just so I can make sure the movement is adequately controlled & true failure is achieved each set.

Goal is 3 days on, 1 day off continuously, but if I end up having some which are 2 days on 1 day off, I'm not going to feel too bad about it.

Major point for me to focus on is legs. I have cocktail stick legs. It's incredibly hard for my legs to actually put mass on (seems to be genetic same with my brother & father) but because of that, I've massively slacked on legs since forever and just made excuses. So going to make sure I push legs hard and if they don't grow, they don't grow.

Weight as of this morning is below. I'm going to bulk until 85kg without stopping. Going to aim for 500 calories over maintenance for week 1-2, then up to 1,000 calories.

Lean Bulk Stack :

CEL B.A.S.I.S
BLR Formeron
SNS Creatine HCL
CEL M-Test
SNS Optimize-T
CEL Alpha One

Health Supps :

Fish Oil
Vitamins
SNS SpermadineXT
SNS Joint SupportXT

Legs
Cardio : Steps : 6,000. Stationary Bike : 20mins (can't calculate steps of bike)

Legs are in absolute agony as of this morning as it's obvious its been a very long time since I actually did a proper leg session. Feels good though. If i had actual legs I'd already be at my target weight, my upperbody is very out of proportion with my legs currently, so need to fix that asap.

 

[Segansational]

In for support. That's a nice looking natty stack. The new Formeron will help put on some weight.

Noting that it looks like you're trying to add close to 20# though, which is pretty extreme for a natty bulk in 12 weeks. Also, getting to 1k surplus may be a little tough that fast with food, if you're not used to it. You may also want to grab something for digestion aid. Have you put on that much weight that rapidly in the past?

 

[Joshlm69]

In for support. That's a nice looking natty stack. The new Formeron will help put on some weight.

Noting that it looks like you're trying to add close to 20# though, which is pretty extreme for a natty bulk in 12 weeks. Also, getting to 1k surplus may be a little tough that fast with food, if you're not used to it. You may also want to grab something for digestion aid. Have you put on that much weight that rapidly in the past?

Hey man, nice to have you in the thread.

My current weight definitely isn't my normal weight when I'm lifting. I'm normally about 80kg. So half of the weight needed to put on I'm pretty sure will come very quickly by just refeeding up to my previous diet. Last summer I was 84kg so its not unchartered territory for me. My weight has trended downwards since I had twins, not enough time to eat or sleep. I've been on 5 hours of sleep now for 8 months which is obviously extremely bad for gains and health in general. But the twins seem to slowly be getting better with their sleep. Soonish they will be able to sleep through the night and ill be able to get 6-8 hours sleep once again...I pray

I did consider adding MK but I really don't want to start messing around with prolactin/insulin sensitivity.

And yeah the stack should be great. I love Optimize-T & M-test for keeping my hormones nice and tidy. Formeron was a great run for me last year, and B.A.S.I.S is meant to the the bee's knees for body composition + joint support, so this should be a sexy little bulk!

Even though I'm going to add some water weight with Formeron, I'm not going to use an AI. Estrogen is anabolic and to be honest I'll welcome some additional strength gains.

I have a blood test next week just to make sure my hormones are all gucci. Then can run formeron for a decent chunk of time, then do another blood test. That way we can see if it actually causes any suppression. Think thats unlikely given its just DHEA.

 

[Joshlm69]

Chest & Shoulders
Cardio : Steps : 9,300

First time doing barbell bench/smiths machine bench in about 2 years. Have just been doing chest press machines prior to this (due to previous shoulder injuries). Pretty embarrassing I cant even bench 2 plates anymore and reps are low even on the weights I did. However 0 shoulder pain which is great news.

@Smont is going to help me redesign my program which is nice, so I imagine we will be doing a lot more compounds and cut out a lot of the isolation work. Goal for myself now is to be able to bench 2 plates for 8 reps by the end of the bulk.

Didn't do cardio as my CNS was so fried by the end of this session, but managed to get 2 solid dog walks in for steps.

 

[Segansational]

Hey man, nice to have you in the thread.

My current weight definitely isn't my normal weight when I'm lifting. I'm normally about 80kg. So half of the weight needed to put on I'm pretty sure will come very quickly by just refeeding up to my previous diet. Last summer I was 84kg so its not unchartered territory for me. My weight has trended downwards since I had twins, not enough time to eat or sleep. I've been on 5 hours of sleep now for 8 months which is obviously extremely bad for gains and health in general. But the twins seem to slowly be getting better with their sleep. Soonish they will be able to sleep through the night and ill be able to get 6-8 hours sleep once again...I pray

Twins! Brother, I don't know how you manage that one. More power to you.

Yeah, if you've used to be at that prior weight then you're probably right that your goal is achievable, assuming all the proper variables.

 

[Csvt1994]

Nice stack! Interested in seeing the bloodwork results

 

[Joshlm69]

Twins! Brother, I don't know how you manage that one. More power to you.

Yeah, if you've used to be at that prior weight then you're probably right that your goal is achievable, assuming all the proper variables.

You just get on with it mate, the first 6 months were really rough but its getting better every week now! Helps that my partner is a legend & a very good mother.

Agreed, getting back up to 85kg should be doable, but saying that these last 3 days I havent really eaten over maintenance, maybe a little but probably not 500cals. Will go and do a big food shop tomorrow.

What do you guys go for when increasing calories? Any specific foods etc? I was thinking for simplicity reasons given how chaotic home life is at the moment just making a mass gainer shake with : Oats, protein, peanut butter, whole milk, blueberries & honey and having that after lunch each day. Should easily be 500 calories and can basically just chug it in 1 minute. Any disadvantage for gaining calories that way?

 

[Joshlm69]

Back
Cardio : 6,870 Steps + 20mins stationary bike

I do normally also add in cable underarm pulldowns but all the cable machines were busy for a good 20mins+, so ended up skipping.

 

[Joshlm69]

Rest Day
Cardio : 11,548 steps

Ended up going on 2 dog walks & did some gardening. Ate 1,000ish calories over maintenance

Fasted weight this morning (+1kg)

 

[Joshlm69]

As always with Formeron, day 4 and libido is through the roof. My body must respond well to DHEA. Maybe my e2 was low and this is bringing it up slightly, who knows

 

[Segansational]

Shakes are definitely an easy way to get in extra cals. Mine looks pretty similar: Whey, PB, oats, frozen bananas. I'll also add flax seed or some other type of fat to the mix (MCTs, some people like coconut or avocado oil). My wife likes to add blueberries and dates in.

 

[Joshlm69]

Leg Day
Cardio : 8,200 steps

Less weights but more volume accross the board than last leg session. Going to have to keep hammering legs until it starts to feel comfortable. Currently feels very awkward and unenjoyable.

On a much better note, Smont sent me a corrected workout plan for legs, and chest+shoulders, so going to be incorporating that from tomorrow. Feeling very motivated to eat a ton of food and smash the gym currently.

Didn't manage to fit cardio at the gym in today because I wasted too much time in between sets on my phone and needed to get home. Tempted to just leave my phone in the car going forward but it means I cant log my session.

Stack is treating me very nicely so far. Joints feel great, libido feels great & energy as a whole feels good.

I've just ordered some Pump Addict Hardcore as I think an additional boost in energy/focus in the gym is going to be beneficial. I am very stim sensitive, but 1 scoop at 9am should be fine. Hopefully gets here by the weekend

 

[Joshlm69]

3 hours of sleep last night due to kids waking up & then not settling so had to take a forced rest day. Hoping they sleep well-ish tonight so I can get a big chest/shoulders session in tomorrow AM

 

[Joshlm69]

Chest Day
Cardio : 6,200 steps + 22mins seated bike

New chest workout from @Smont and the volume absolutely destroyed me (in a good way). Workout was 75mins which is probably too long, so will cut a set off each to see if I can get it down to 60mins.

5 sets on incline bench because I was messing around with the angle. 45 degree hurts my shoulder too much so had to drop to 35 degree angle.

Only 1 set of dumbbell shoulder press as my elbow popped during this which was extremely painful. Will revert back to machine shoulder press next session. I'm not sure how much of the shoulder press will be hypertrophy and how much will be junk volume as by the time I got to it, my shoulders were absolutely fried from all the pressing on incline bench/close grip.

 

[Segansational]

I'll be honest, I really hate shoulder press. I always seem to mess something up trying to do them, whether it aggravates my lower back, shoulders, neck.

 

[Joshlm69]

I'll be honest, I really hate shoulder press. I always seem to mess something up trying to do them, whether it aggravates my lower back, shoulders, neck.

I haven’t done any form of shoulder press for a couple of years, due to the consensus that your front delts get so much activation from chest pressing that’s it’s not necessary (if you do chest&shoulders on the same day). Although Smont programming this in makes me feel like maybe that isn’t the case.

Woke up with a migraine this morning aswell, lots of tension in the neck so may have pulled something. Will try the machine next session but if I get headaches again will sideline it indefinitely.

Haven’t had chest doms this severe the morning after for a long time, which is great. I feel the new routine is brutal but worth it.

 

[Joshlm69]

Thought I’d add some photos (taken fasted upon waking, no pump) so we can compare at the end. I have taken photos of my legs but not posting them as it’s so embarrassing. Will post comparison legs at the end of 12 weeks.

It’s obvious from photos that my back is very out of proportion with the rest of my body, and need to bring my chest/shoulders up. Doesn’t help my frame is so narrow but it is what it is

 

[Segansational]

I would agree your back looks fairly wide compared to the rest of your frame. Did you have a particular emphasis on it prior? Also, triceps seem good. Your pec development extends out to your delts it looks like, so all in all I think you'll be able to get back fairly quickly. TBH I know that you're bulking, but a cut would actually make a fairly quick dramatic improvement on your physique.

 

[Joshlm69]

I would agree your back looks fairly wide compared to the rest of your frame. Did you have a particular emphasis on it prior? Also, triceps seem good. Your pec development extends out to your delts it looks like, so all in all I think you'll be able to get back fairly quickly. TBH I know that you're bulking, but a cut would actually make a fairly quick dramatic improvement on your physique.

My back has always been pretty solid. But up until recently I was seated rowing 180kg (90kg each arm). Issue is I felt my form was suffering so I switched to chest supported horizontal rows. I don't know if this will end up hurting my back gains, but you can't cheat on it which I like, time will tell.

You are 100% correct about cutting, however this bulk is purely aimed at putting some mass on my legs, and if I'm not in a surplus my legs wont grow. I will definitely be cutting after this bulk down until I can see abs, I just want to get some growth on my lower half first.

 

[Smont]

I haven’t done any form of shoulder press for a couple of years, due to the consensus that your front delts get so much activation from chest pressing that’s it’s not necessary (if you do chest&shoulders on the same day). Although Smont programming this in makes me feel like maybe that isn’t the case.

Woke up with a migraine this morning aswell, lots of tension in the neck so may have pulled something. Will try the machine next session but if I get headaches again will sideline it indefinitely.

Haven’t had chest doms this severe the morning after for a long time, which is great. I feel the new routine is brutal but worth it.

For many ppl a shoulder press may not be necessary. But if a shoulder press doesn't hurt your shoulders, it's a no brainer. Every bodypart has a few really good compound movements and you're not going to get a better one for shoulders than a shoulder press. You don't have to do a completely overhead press. You can set up a really high incline bench, I like to do mine in the smith machine and I set the pin on my bench to the next one below vertical. The natural path of the bar will just miss my chin and it takes a little adjusting but once you get into the right position where you're just getting all dealt activation you'll know what I'm talking about lol.

No exercises are mandatory, but some do work better then others.

Thought I’d add some photos (taken fasted upon waking, no pump) so we can compare at the end. I have taken photos of my legs but not posting them as it’s so embarrassing. Will post comparison legs at the end of 12 weeks.

It’s obvious from photos that my back is very out of proportion with the rest of my body, and need to bring my chest/shoulders up. Doesn’t help my frame is so narrow but it is what it is

E Eventually when you do cut, I can tell your going to have a teeny tiny waist and a wide upper back. You have good structure for mens physique

 

[Joshlm69]

Back Day
Cardio : 12,005 Steps + 22mins seated bike

First session using Pump Addict Hardcore. Didn't get a stim feeling at all, or really notice it, but had endless energy, made the session very smooth

Chest supported rows didn't really go up from last session but thats because I had to use new equipment as shown below. The handles meant I had to put the majority of my energy into actually stabilizing the weight in each hand, rather than on a bar. Next time I will wait for the old row equipment to be free as this one definitely wont produce as much hypotrophy for me.

Easy bar curls up to 40kg felt nice but jesus christ the grip on the bar was absolutely tearing my hand to pieces.

Overall really enjoying the much higher volume training, aiming for 10-12 reps on every set.

 

[Joshlm69]

For many ppl a shoulder press may not be necessary. But if a shoulder press doesn't hurt your shoulders, it's a no brainer. Every bodypart has a few really good compound movements and you're not going to get a better one for shoulders than a shoulder press. You don't have to do a completely overhead press. You can set up a really high incline bench, I like to do mine in the smith machine and I set the pin on my bench to the next one below vertical. The natural path of the bar will just miss my chin and it takes a little adjusting but once you get into the right position where you're just getting all dealt activation you'll know what I'm talking about lol.

No exercises are mandatory, but some do work better then others.


E Eventually when you do cut, I can tell your going to have a teeny tiny waist and a wide upper back. You have good structure for mens physique

Definitely have a tiny waist, but unfortunately my shoulder skeleton width is really poor; especially not ideal as I’m quite tall. Going to have to somehow grow some huge 3D delts to compensate

 

[Joshlm69]

Rest day today. Crazy doms in my chest & back.

Weight is going up quickly, which is probably a bad thing as it’s most likely fat? Trying to walk as much as possible.

 

[Smont]

Changes in muscle or fat take time. Throw that body app in the trash or it's going to make you insane. You don't have to trash it lol, but don't read into it too much. If I'm dehydrated and I drink a gallon of water and step on one of those body app scales it looks like I gained 8lbs of muscle. There not super accurate

Weigh yourself once a week at the same time on the same day and take update pictures of yourself once a week on the same day under the same lighting.

Your body weight can easily fluctuate 3-5 lb daily, give or take

 

[Joshlm69]

Changes in muscle or fat take time. Throw that body app in the trash or it's going to make you insane. You don't have to trash it lol, but don't read into it too much. If I'm dehydrated and I drink a gallon of water and step on one of those body app scales it looks like I gained 8lbs of muscle. There not super accurate

Weigh yourself once a week at the same time on the same day and take update pictures of yourself once a week on the same day under the same lighting.

Your body weight can easily fluctuate 3-5 lb daily, give or take

Haha very true. It’s just my scales at home. I know all the other statistics it produces are fabricated, there is no way it calibrates all of that. I’ve been tracking weight every 3 days but will go to weekly .

Are you guys taking berberine while bulking? I have some berberine HCL and was considering taking 500mg before carb heavy meals

Rest Day Cardio : 11,600 Steps

 

[Smont]

Haha very true. It’s just my scales at home. I know all the other statistics it produces are fabricated, there is no way it calibrates all of that. I’ve been tracking weight every 3 days but will go to weekly .

Are you guys taking berberine while bulking? I have some berberine HCL and was considering taking 500mg before carb heavy meals

Rest Day Cardio : 11,600 Steps

Sometimes yes I will use berberine the same way. 500mg 2-3 x a day with my higher carb meals, especially with chest meals

 

[Segansational]

Haha very true. It’s just my scales at home. I know all the other statistics it produces are fabricated, there is no way it calibrates all of that. I’ve been tracking weight every 3 days but will go to weekly .

I have a scale that also measures body fat. I take it with a grain of salt, but also measure 2-3x per week. My start of the week measurement though is my "real" on Monday mornings. Everything else just helps me monitor the trend.

 

[Joshlm69]

I have a scale that also measures body fat. I take it with a grain of salt, but also measure 2-3x per week. My start of the week measurement though is my "real" on Monday mornings. Everything else just helps me monitor the trend.

Yeah I weighed myself this morning just so I could do the same next Monday, and was 77.65kg. It says I’m 15% bf but that’s bullshit, I’d have visible-ish abs at 15% so i imagine I’m probably 18-20% bf.

Every time my weight increases, it says my muscle mass and fat both increase but we know that’s impossible over the scale of 1-2 days, so I don’t believe anything it says except the weight.

 

[Joshlm69]

Legs
Cardio : 10,250 Steps + 20mins seated bike

Man, it really sucks that I don't enjoy training legs. I'm hoping the more I do it, the less I will hate it but my god, every set just feels uncomfortable, nothing is flowing and its just a struggle. It gets better right guys?

What a fucking day today was, beyond tilted for the first time in a long time. Guernsey is having a horrific heat wave atm (for the UK that is). My girls wont sleep, room temperature was 29 degree's Celsius, so spent my entire afternoon running around trying to buy AC units. Told that Air cooling units work well so spent $400 on 2 units. Plug them in, get ice in them, have them on for 2 hours and they don't even lower the fucking temperature of the room by 1 degree. So now not only can my girls still not sleep, I am out $400. Going to tear that shop up tomorrow when I wake up. Ever have those scenarios as the Dad when you think youre going to be the hero coming home with the solution, and it just ends up failing miserably.

Calories and hydration massively under today, can't imagine 1 day makes a big difference in the grand scheme of things though.

 

[Smont]

Legs
Cardio : 10,250 Steps + 20mins seated bike

View attachment 253228

Man, it really sucks that I don't enjoy training legs. I'm hoping the more I do it, the less I will hate it but my god, every set just feels uncomfortable, nothing is flowing and its just a struggle. It gets better right guys?

What a fucking day today was, beyond tilted for the first time in a long time. Guernsey is having a horrific heat wave atm (for the UK that is). My girls wont sleep, room temperature was 29 degree's Celsius, so spent my entire afternoon running around trying to buy AC units. Told that Air cooling units work well so spent $400 on 2 units. Plug them in, get ice in them, have them on for 2 hours and they don't even lower the fucking temperature of the room by 1 degree. So now not only can my girls still not sleep, I am out $400. Going to tear that shop up tomorrow when I wake up. Ever have those scenarios as the Dad when you think youre going to be the hero coming home with the solution, and it just ends up failing miserably.

Calories and hydration massively under today, can't imagine 1 day makes a big difference in the grand scheme of things though.

get rehydrated and get some extra calories in before bed and have a big breakfast. Life happens and it's really tough to not miss meals or even something as simple as drinking enough water when it's busy, trust me I know the feeling. But we gotta do some damage control here. Your focus is legs, but you trained legs dehydrated and on low calories, that's not going to grow your legs. I'm not huge on protein shakes but I am huge on convenience, days like today a protein shake or 2 would come in handy. Im not sure if gas stations are the same on your side of the river but around my way every gas station sells protein shakes and many of them sell fruit and nuts or jerky.

Sometimes I have to travel a lot and I'm on the road 12-16 hours. Not driving the whole time but I can regularly be away from home 12-16hrs at a time. 2 things that come in handy are shakes and wraps so I can eat while driving or on the job site without making a scene or having to stop what I'm doing.

Finally, legs probably will not become enjoyable until you start seeing progress. I really think this is the hardest part for most ppl. Most ppl hate training legs and we all know that the more we hate training something the less effort we give it, if you love training chest you put in more effort and you try to feel the muscles ect. When you hate a exercise or a body part you just want it to be over. I have a hard time making leg progress without someone training legs with me once in a while. The competition forces me to work. But this is also why I suggested a minimalist approach to legs with less exercises and more sets per exercise.

It's easy to fluff your way through 2 sets and move on to the next exercise.

But when you got to do 12 to 15 reps or more for 3-4-5 or even 6 sets and keep beating the log book, you got no choice but to push for those numbers.

Hope that makes sense.

And don't let off days discourage you. Fitness is a lifestyle. You got a lifetime of training and making improvements that you will never be satisfied with but they'll keep making you push for more improvements .

 

[Joshlm69]

get rehydrated and get some extra calories in before bed and have a big breakfast. Life happens and it's really tough to not miss meals or even something as simple as drinking enough water when it's busy, trust me I know the feeling. But we gotta do some damage control here. Your focus is legs, but you trained legs dehydrated and on low calories, that's not going to grow your legs. I'm not huge on protein shakes but I am huge on convenience, days like today a protein shake or 2 would come in handy. Im not sure if gas stations are the same on your side of the river but around my way every gas station sells protein shakes and many of them sell fruit and nuts or jerky.

Sometimes I have to travel a lot and I'm on the road 12-16 hours. Not driving the whole time but I can regularly be away from home 12-16hrs at a time. 2 things that come in handy are shakes and wraps so I can eat while driving or on the job site without making a scene or having to stop what I'm doing.

Finally, legs probably will not become enjoyable until you start seeing progress. I really think this is the hardest part for most ppl. Most ppl hate training legs and we all know that the more we hate training something the less effort we give it, if you love training chest you put in more effort and you try to feel the muscles ect. When you hate a exercise or a body part you just want it to be over. I have a hard time making leg progress without someone training legs with me once in a while. The competition forces me to work. But this is also why I suggested a minimalist approach to legs with less exercises and more sets per exercise.

It's easy to fluff your way through 2 sets and move on to the next exercise.

But when you got to do 12 to 15 reps or more for 3-4-5 or even 6 sets and keep beating the log book, you got no choice but to push for those numbers.

Hope that makes sense.

And don't let off days discourage you. Fitness is a lifestyle. You got a lifetime of training and making improvements that you will never be satisfied with but they'll keep making you push for more improvements .

When I eventually stopped trying to get the fans to work and settled down, I had 2 jacket potatoes loaded with tuna mayo and sweetcorn, followed by some greek yoghurt with whey protein and cashew nuts & honey. Slammed about 2 litres of electrolytes aswell so I managed to save the day a little. I pretty much just ended up eating at maintenance yesterday, just not a surplus.

Woken up this morning, and after taking the dog for a walk & having some electrolytes, I had a 4 egg turkey & cheese omelette. I will follow it up with a gainer shake in 30mins time, so that'll be 1,500 calories for breakfast.

 

[Joshlm69]

Yeah dunno if that was the best idea, currently trying to workout and lethargic as **** haha

 

[Joshlm69]

Just realised my workout doesn’t contain anything for traps. What would you guys recommend; and what day would you do it on?

 

[Segansational]

Sorry about those AC units not working. As Smont is saying, try not to let life stressors impact the rest of your day if you can help it. Hope you can get a refund!

 

[Joshlm69]

Sorry about those AC units not working. As Smont is saying, try not to let life stressors impact the rest of your day if you can help it. Hope you can get a refund!

It was more that I had to spend 3 hours trying to buy them, missing work, trying to make the environment better for my kids, missed all my meals and then the bloody units didn’t even work . I don’t normally get angry but the way the salesman pitched it to me as these were the best things since sliced bread, and would bring the temp down from 29 to 23 made me rage haha. Maybe it’s the e2 from formeron

 

[Smont]

I don't know your exact diet or macros other then that example you sent me but when you have days like that just figure out what you missed and make up for what you missed. If you missed x amount of meals yesterday that totaled 1500 calories then you should make up 1500 calories. (I don't know what you missed) But reading your post it kinda sounds like you just went in and ate everything in site in a panic lol.

Strategically we do want our highest carb highest calorie day on leg dey since that's the priority bodypart and the largest muscle groups.

 

[Joshlm69]

Chest
Cardio : 11,400 Steps + 20mins seated bike

Shoulder's were absolutely fried by the time I got to Shoulder press, which further carried into a poor performance for the side laateral raise. I think I will swap these 2 around in order so I can provide more stimulus to my side delts, then finish off with the shoulder press.

I wanted to stick to weighted dips for my triceps, but it was causing a crazy amount of uncomfortable tension in my front delts, so just going to substitute this with pushdowns & overhead so I can hit all 3 of the tricep heads.

 

[Joshlm69]

Back
Cardio : 6,500 Steps + 20mins seated bike

Solid increase on all exercises with weight and/or reps.

Couldn't do EZ bar curls today as I have a large cut in the middle of my hand which would have opened up if I tried. Painful as hell applying formeron due to the alcohol, going to have to use gloves until it heals.

 

[Joshlm69]

Legs
Cardio : 11,000 Steps

One of those days where every single thing I wanted to do in the gym was already occupied. had to swap out leg curls, and didn't get to use the leg press machine at all (was busy for over an hour). Annoying, but also nice to note I've already done legs twice this week & its only Friday, which is definitely a PB for me.

Did incline walking on the treadmill for 20mins, as shocker, the seated bike was also occupied.

 

[Smont]

Legs
Cardio : 11,000 Steps

View attachment 253361
One of those days where every single thing I wanted to do in the gym was already occupied. had to swap out leg curls, and didn't get to use the leg press machine at all (was busy for over an hour). Annoying, but also nice to note I've already done legs twice this week & its only Friday, which is definitely a PB for me.

Did incline walking on the treadmill for 20mins, as shocker, the seated bike was also occupied.

I hate days like that. My secret weapon for leg day use to be going to planet fitness on a Monday. Every piece of leg equipment is available . Or I just do squats and deadlifts and something random to finish at the boxing gym and call it a day.

 

[Joshlm69]

Chest & Shoulders

Cardio : 7,500 steps + 20 mins incline walking treadmill

All weights going up nicely, had to skip shoulder press due to it being occupied indefinitely.

Rest day today, need it for sure. Body feels bruised & battered

 

[Smont]

Chest & Shoulders

Cardio : 7,500 steps + 20 mins incline walking treadmill

View attachment 253377

All weights going up nicely, had to skip shoulder press due to it being occupied indefinitely.

Rest day today, need it for sure. Body feels bruised & battered

A really good way to get some active recovery (if you have access to a swimming pool or the beach which I know may not be a possibility) but swimming is a good way to get some blood flowing and reduce some of that soreness. You don't need to swim laps or anything crazy. Just hanging out in the pool and swimming around a little helps.

When is your trip?

 

[Joshlm69]

A really good way to get some active recovery (if you have access to a swimming pool or the beach which I know may not be a possibility) but swimming is a good way to get some blood flowing and reduce some of that soreness. You don't need to swim laps or anything crazy. Just hanging out in the pool and swimming around a little helps.

When is your trip?

I go to France Wednesday evening until Saturday morning. So plan is to gym Wednesday then hopefully gym on Saturday if I got some sleep the night before. So it’s only 2 days off the gym, fingers crossed.

I imagine daily calorie intake will be about 7,000-10,000 . Hopefully lots of walking to go along with it though

 

[Joshlm69]

A really good way to get some active recovery (if you have access to a swimming pool or the beach which I know may not be a possibility) but swimming is a good way to get some blood flowing and reduce some of that soreness. You don't need to swim laps or anything crazy. Just hanging out in the pool and swimming around a little helps.

When is your trip?

If I wasn’t such a p*ssy I would go swimming in the sea as I live on an island, but the water is absolutely Baltic here!

Unfortunately my gym is just a gym so no swimming pool either!

 

[Smont]

If I wasn’t such a p*ssy I would go swimming in the sea as I live on an island, but the water is absolutely Baltic here!

Unfortunately my gym is just a gym so no swimming pool either!

I live on the cost in Connecticut which is the Northeast USA. Our ocean water is very dark here lol. You can't see what's in the water 3 ft away from you so I know that feeling. Luckily our Waters here aren't loaded with too many things that can kill us lol.

 

[Joshlm69]

Monday morning weight, +3.15kg (+7lbs) since we started

 

[Joshlm69]

I live on the cost in Connecticut which is the Northeast USA. Our ocean water is very dark here lol. You can't see what's in the water 3 ft away from you so I know that feeling. Luckily our Waters here aren't loaded with too many things that can kill us lol.

I’ve found doing a couple of early morning dog walks loosens me up pretty good. Unfortunately it’s been raining here a few mornings so don’t always get to make it out

 

[Smont]

I’ve found doing a couple of early morning dog walks loosens me up pretty good. Unfortunately it’s been raining here a few mornings so don’t always get to make it out

Ya bud the rain here has sucked too lately. My day jobs are a Painter/construction and a trainer.

The rain doesn't affect training people but it definitely screws up all of my other important work

 

[Joshlm69]

Ya bud the rain here has sucked too lately. My day jobs are a Painter/construction and a trainer.

The rain doesn't affect training people but it definitely screws up all of my other important work

You must do 30,000+ steps a day, fit as a fiddle.

This back session is hell. One of our girls had us up every single hour last night, bless her she was very sick. I would have skipped today but want to get 3 sessions in before France, so I don’t feel guilty while I’m away

 

[Segansational]

I go to France Wednesday evening until Saturday morning. So plan is to gym Wednesday then hopefully gym on Saturday if I got some sleep the night before. So it’s only 2 days off the gym, fingers crossed.

I imagine daily calorie intake will be about 7,000-10,000 . Hopefully lots of walking to go along with it though

Are you located in the US? That's a short trip if Wed and Saturday are travel days. But I did just see that Paris opened up the Seine to public swimming at certain spots, wo you could try to get that in!