Hyde’s Strength Odyssey

[Hyde]

I really enjoyed my diet yesterday, got everything set up to come at 3,400 calories, over 250g protein, carbs plenty low for keto, felt great and enjoyed the food well enough. Then I did a count at end of day to see where saturated fats landed - 71 grams!!! So that’s not going to fly.

Looking everything over in detail, the primary issue was the dairy (whipping cream, sour cream, cheese), plus some chicken sausages with cheese in them (and to a lesser extent peanut butter). Now obviously I will pull fats out as I diet which will help rectify this over time anyway, but for now I still need over 3k calories daily. So immediate andjustments are necessary to keep cals up & get sat fats down while staying keto. I should be able to get in 3,200 cals and get things down to 45g at least for today with some supplies I picked up this morning at the grocery. I’d like to get that under 35, but I’ve got more number crunching to do - and the diet does still need to be executable on a routine basis for me, or it’s useless. I’m not going to just drink 15tbsp of olive oil & eat 2.5lbs of tilapia daily right now (which would still be 36g saturated fats actually).

 

[Dustin07]

Chicken shakes have re-entered the chat

 

[Hyde]

Chicken shakes have re-entered the chat

That’s not going to get me to 3,400 calories lol.

I guess if you blended oil into them, but that’s almost 45g sat fat again if you consume 250g protein from the chicken. So not healthy even then!

I am about to have a big Caesar salad with chicken, and a serving of pecans.

 

[akboom87]

It’s crazy how easy the fats can sneak up in food. Apologies I am a little behind you running a health phase for a bit before cranking back up?

 

[MrKleen73]

That’s not going to get me to 3,400 calories lol.

I guess if you blended oil into them, but that’s almost 45g sat fat again if you consume 250g protein from the chicken. So not healthy even then!

I am about to have a big Caesar salad with chicken, and a serving of pecans.

Curious what mix you are looking for here, I like adding in avocado to my meat meals when doing low carb, but that does bring in some carbs, lots of fiber so that might help on keeping net carbs lower. I bet you could make a great sauce / gravy type of thing with avocado, olive oil, lemon juice and some seasonings. Also use it as a dip for veggies.

Either way, I am just curious how you navigate this and what food choices you go with. I am heavily considering doing a bit of keto for a little while. Just kind of a reset.

 

[Hyde]

It’s crazy how easy the fats can sneak up in food. Apologies I am a little behind you running a health phase for a bit before cranking back up?

Fats are mandatory for keto, but it’s the saturated fat content that I really wasn’t thinking about. Sounds like studies show it doesn’t seem to matter eating 40-70/day as far as health outcomes for keto people, BUT that’s not cyclic keto people taking AAS. So would probably be wise to keep them lower if at all possible.

Lol bro it’s been almost 8 weeks of health phase now. Not really close enough to competition to push things heavily, but probably going into a low blast/“TRT Plus” phase to help actually accomplish something before a heavier prep phase.

Curious what mix you are looking for here, I like adding in avocado to my meat meals when doing low carb, but that does bring in some carbs, lots of fiber so that might help on keeping net carbs lower. I bet you could make a great sauce / gravy type of thing with avocado, olive oil, lemon juice and some seasonings. Also use it as a dip for veggies.

Either way, I am just curious how you navigate this and what food choices you go with. I am heavily considering doing a bit of keto for a little while. Just kind of a reset.

Here’s exactly what I will eat today - should be somewhere around 210-215g fats if I recall, but what I care about is cals, protein, saturated fat, net carbs, and fiber. 5 & a half servings of nuts is mainly how I’m filling it out right now, which will be easy to drop out over time after pulling the cheese out first. Will possibly have 1tsbp heavy cream with this.

4/22 Nutrition:

3 eggs, 142g tuna, 21g olive oil, 28g pecans
- 730 cal, 64 pro, 9.5 sat, 1 net, 3 fiber

56g havarti cheese, Celsius, 28g roasted almonds
- 390, 18 pro, 13.5 sat, 7 net, 3 fiber

142g lettuce, 200g/7oz Soele’s chicken breast, 60g Caesar dressing, 28g pecans
- 700 cal, 48 pro, 6 sat, 9 net, 6 fiber

8oz 93/7, 60g guacamole, 28g shredded cheese, 28g raw almonds
- 740 cal, 61 pro, 13.5 sat, 5 net, 9 fiber

2 scoops PES Select, Sardines in olive oil, 48g peanut butter
- 700 cal, 76 pro, 9.5 sat, 8 net, 3 fiber


Totals:
-3,260 cal, 267 pro, 52 sat, 30 net, 24 fiber

 

[MrKleen73]

Thanks, makes sense, I used nuts for most of my fats when I was running keto previously too. Not sure why it wasn't my first thought. Mostly the carbs I think.

 

[Dustin07]

3 eggs, 142g tuna, 21g olive oil, 28g pecans
- 730 cal, 64 pro, 9.5 sat, 1 net, 3 fiber

56g havarti cheese, Celsius, 28g roasted almonds
- 390, 18 pro, 13.5 sat, 7 net, 3 fiber

142g lettuce, 200g/7oz Soele’s chicken breast, 60g Caesar dressing, 28g pecans
- 700 cal, 48 pro, 6 sat, 9 net, 6 fiber

8oz 93/7, 60g guacamole, 28g shredded cheese, 28g raw almonds
- 740 cal, 61 pro, 13.5 sat, 5 net, 9 fiber

2 scoops PES Select, Sardines in olive oil, 48g peanut butter
- 700 cal, 76 pro, 9.5 sat, 8 net, 3 fiber

I'm a big fan of avocado and roasted almonds. about once month my wife will roast up a bunch and keep them in a large mason jar.

Its funny how your clean eating break down actually looks like a delicious meal menu.
well, maybe dessert there at the end would be challenge for some people. I assume you just blend the peanut butter, sardines and PES Select all into a shaker bottle.

 

[Hyde]

Thanks, makes sense, I used nuts for most of my fats when I was running keto previously too. Not sure why it wasn't my first thought. Mostly the carbs I think.

Honestly seems like with the muscle I have & amount I’ve adapted with fasting that I can be in ketosis if I keep it under 50 net carbs over the day. Now I haven’t tested that with strips, and I’m sure food source matters too (if I ate even 35g sugar all at once, without being in training, I’d expect to break production). But you can tell when you’re on the struggle bus with fueling vs not.

I'm a big fan of avocado and roasted almonds. about once month my wife will roast up a bunch and keep them in a large mason jar.

Its funny how your clean eating break down actually looks like a delicious meal menu.
well, maybe dessert there at the end would be challenge for some people. I assume you just blend the peanut butter, sardines and PES Select all into a shaker bottle.

It is honestly delicious. All the servings of nuts are on the side. So there’s a tuna scramble with hot sauce, a Caesar salad with double dressing, ground spiced beef tossed with a cup of guac, a chocolate protein shake with a huge spoonful of peanut butter, and a few snacks tossed in randomly over the day to fill it out (big piece of cheese, a can of sardines in oil, more nuts, some creamer in coffee, etc).

I am NOT blending the sardines. I drank a quick shake after evening training, showered, then had a tin of fish plus a big spoonful of pb for a nightcap.

 

[MrKleen73]

Are you doing the tuna scramble like quiche style or just scrambling the eggs with the tuna in them?

 

[Hyde]

Are you doing the tuna scramble like quiche style or just scrambling the eggs with the tuna in them?

I weigh the oil in the pan, add a drained can of tuna & 3 eggs when heated, then scramble. No idea how to make a quiche, but with only 3 ingredients not sure how else you would do it!

 

[Dustin07]

It is honestly delicious. All the servings of nuts are on the side. So there’s a tuna scramble with hot sauce, a Caesar salad with double dressing, ground spiced beef tossed with a cup of guac, a chocolate protein shake with a huge spoonful of peanut butter, and a few snacks tossed in randomly over the day to fill it out (big piece of cheese, a can of sardines in oil, more nuts, some creamer in coffee, etc).

I am NOT blending the sardines. I drank a quick shake after evening training, showered, then had a tin of fish plus a big spoonful of pb for a nightcap.

you've done a really great job of getting the macros in with balance in flavors so its not misery -

 

[MrKleen73]

I weigh the oil in the pan, add a drained can of tuna & 3 eggs when heated, then scramble. No idea how to make a quiche, but with only 3 ingredients not sure how else you would do it!

Haha, I am not sure why, but I thought cheese was involved, I am sure from a different meal that had cheese in it. How is the egg and tuna with olive oil, it sound like it could go either way.

 

[Hyde]

Haha, I am not sure why, but I thought cheese was involved, I am sure from a different meal that had cheese in it. How is the egg and tuna with olive oil, it sound like it could go either way.

Very good; I break the tuna up to soak up all the oil before adding the eggs. This makes the fish moist when done (but not oily), and the mild olive flavor compliments the Louisiana hot sauce very well actually. This has been awesome 3 days in a row now.

A word on olive oil: get the best product you can afford. Something far from expiration in dark glass that won’t be oxidized or sucking up microplastics, ideally organic. Obviously it will be healthier, but also a superior finish that pairs better with anything.

 

[Hyde]

4/22/26
BW 237.8

2 min Assault Bike
Tspine Mobility
Scap Pushups
Cat Camel
Bird Dogs
BW Squats

DB Laterals
30,35x12

DB Rear Delt Flyes
35,40x15

Squats, Hansu powerbar
44 2x5
154x5
264x3
+doubleply sleeves
352x3
+belt
396,407,418,430x3
441x5

SSB Frontsquats
65,155,245x3
+deadlift belt
295 2x8
245x8

KB RFE Splitsquats
53 2x12

Plate-loaded Leg Extension
45,90x3
115x12,10

Woke up to a big 2.5lb weight drop Wednesday. I wasn’t expecting that, but probably should have being on cyclic keto.

Pinned 400mg l-carnitine preWO, which really seemed to help provide the extra endurance to make up my delt work & finish the whole leg day strong. Indeed, I haven’t felt so fit & able to recover between sets since… I couldn’t tell you when. Knee was a bit clicky, but things held fine and squats ultimately felt easier & strong than usual - plenty more in the tank on the 441lb set. Looking forward to getting back into squats more seriously.

5mg GW, 500mcg SLUPP, 600mg Alpha GPC, can of C4 Ultimate, 400mg l-carn, and 200mg Ubiquinol was the prescription for staying power. Plus my beef/guac/almond meal an hour prior.

 

[akboom87]

Fats are mandatory for keto, but it’s the saturated fat content that I really wasn’t thinking about. Sounds like studies show it doesn’t seem to matter eating 40-70/day as far as health outcomes for keto people, BUT that’s not cyclic keto people taking AAS. So would probably be wise to keep them lower if at all possible.

Lol bro it’s been almost 8 weeks of health phase now. Not really close enough to competition to push things heavily, but probably going into a low blast/“TRT Plus” phase to help actually accomplish something before a heavier prep phase.



Here’s exactly what I will eat today - should be somewhere around 210-215g fats if I recall, but what I care about is cals, protein, saturated fat, net carbs, and fiber. 5 & a half servings of nuts is mainly how I’m filling it out right now, which will be easy to drop out over time after pulling the cheese out first. Will possibly have 1tsbp heavy cream with this.

4/22 Nutrition:

3 eggs, 142g tuna, 21g olive oil, 28g pecans
- 730 cal, 64 pro, 9.5 sat, 1 net, 3 fiber

56g havarti cheese, Celsius, 28g roasted almonds
- 390, 18 pro, 13.5 sat, 7 net, 3 fiber

142g lettuce, 200g/7oz Soele’s chicken breast, 60g Caesar dressing, 28g pecans
- 700 cal, 48 pro, 6 sat, 9 net, 6 fiber

8oz 93/7, 60g guacamole, 28g shredded cheese, 28g raw almonds
- 740 cal, 61 pro, 13.5 sat, 5 net, 9 fiber

2 scoops PES Select, Sardines in olive oil, 48g peanut butter
- 700 cal, 76 pro, 9.5 sat, 8 net, 3 fiber


Totals:
-3,260 cal, 267 pro, 52 sat, 30 net, 24 fiber

Yeah I know I have fallen behind, I didn’t think it’s bbeen that long

 

[MrKleen73]

Very good; I break the tuna up to soak up all the oil before adding the eggs. This makes the fish moist when done (but not oily), and the mild olive flavor compliments the Louisiana hot sauce very well actually. This has been awesome 3 days in a row now.

A word on olive oil: get the best product you can afford. Something far from expiration in dark glass that won’t be oxidized or sucking up microplastics, ideally organic. Obviously it will be healthier, but also a superior finish that pairs better with anything.

Awesome, I like tuna, so I think I will have to give this a shot. Do you do a slower cook to try to avoid burning the oil?

I use Colavita Extra Virgin Olive Oil, bunk Olive Oil is rampant so I use them because they are regularly tested.
Key Verification Details for Colavita:

• NAOOA Certification: Colavita uses the NAOOA quality seal, meaning they are tested multiple times per year for purity and quality.
• CERMET Certification: Select Italian Colavita products are certified by CERMET to be 100% sourced from Italian olives

Whose do you use?

 

[Hyde]

Awesome, I like tuna, so I think I will have to give this a shot. Do you do a slower cook to try to avoid burning the oil?

I use Colavita Extra Virgin Olive Oil, bunk Olive Oil is rampant so I use them because they are regularly tested.
Key Verification Details for Colavita:

• NAOOA Certification: Colavita uses the NAOOA quality seal, meaning they are tested multiple times per year for purity and quality.
• CERMET Certification: Select Italian Colavita products are certified by CERMET to be 100% sourced from Italian olives

Whose do you use?

I usually do medium/high medium heat. Olive oil has a much higher oxidation point than I was led to believe - it’s not the same as the smoke point. And even then, it doesn’t smoke nearly as low as they imply. Last time I did the Metabolic Diet pork chops cooked in olive oil was my top calorie source, and lipids were never better.

But its such a fast cook regardless, you won’t wait long on a modest heat.

Terra Delyssa organic from Kroger

 

[Hyde]

4/23/26
BW 238.0

6 min Incline Walk
Tspine Mobility
Scap Pushups
Cat Camel
Bird Dogs

Bench, weightlifting bar
95,145,185x8
225x6
255 3x5

Widegrip Bench
215 2x8

CG Shouldersaver
215x8,10

Very Low Incline DB Flyes
40x15
50 2x12

Cable Bar Tri Pressdown
71x25
93x12
104x10

Machine Cable Chest Press
100 2x12

Didn’t plan on training yesterday evening, but we’re at the hospital this morning so they could set my son’s forearm bones properly (X-rays yesterday morning showed they weren’t healing straight). Everything went great, no surgery and they’re very straight now!

Anyway, the session was a day early & late in the evening after the open house for his kindergarten next year, so not a lot of energy in the tank. Just tried to bang out a light bench day racking up some anterior volume at the commercial gym before waking at 4am today.

 

[Dustin07]

could set my son’s forearm bones properly

is that a painful thing to be done? I don't recall much from my own experiences other than them aligning things externally before applying a cast.

 

[Jimbabwe]

I usually do medium/high medium heat. Olive oil has a much higher oxidation point than I was led to believe - it’s not the same as the smoke point. And even then, it doesn’t smoke nearly as low as they imply. Last time I did the Metabolic Diet pork chops cooked in olive oil was my top calorie source, and lipids were never better.

But its such a fast cook regardless, you won’t wait long on a modest heat.

Terra Delyssa organic from Kroger

It's really just the EVOO that smokes really early. Regular olive oil is much more temp stable.

 

[Hyde]

is that a painful thing to be done? I don't recall much from my own experiences other than them aligning things externally before applying a cast.

Yes, excruciating if you haven’t been knocked out - especially for a 5 year old and requiring precision. They have to push the broken bones back into place, take an X-ray, then repeat to try again or cast it without you moving the alignment at all. Then when casting, they squeeze the wrap over the area of the break so it dries compressed in that region to really immobilize it. But if they can’t get it to stay straight, they will cut you open to break it manually and align with a rod - or it could break on its own during the initial closed reduction attempt. Then you’re really screwed if not under general anesthesia already.

Last Thursday since it wasn’t displaced at the time they just did the squeeze part when they put the initial cast on, to try to prevent it from healing out of alignment - that alone was about 2 minutes of him shrieking in agony (which is the easy part).

So this took awhile, but other than the pain of the IV and his arm afterwards, he just gets put out with nitrous before general anesthesia.

 

[Segansational]

5mg GW, 500mcg SLUPP, 600mg Alpha GPC, can of C4 Ultimate, 400mg l-carn, and 200mg Ubiquinol was the prescription for staying power. Plus my beef/guac/almond meal an hour prior.

Not gonna lie, between the meals you're making and the above combo - that's all sounding real good. I'm kinda itching to start up some SLUPP too.

 

[Hyde]

4/26/26
BW 241.4

6 min Incline Walk
Tspine Mobility
Scap Pushups
Cat Camel
Bird Dogs
Glute Bridges
RDLs

Deadlift, weightlifting bar
135,225,315x3
+belt
405,455,495x3
500x6

Snatchgrip 4” Rackpulls
+deadlift belt & straps
315x3
365,370x8

Hoist Lying Leg Curl
95,125,155x1
175x12+5+4 rest pause

Standing Calf Machine
100x3
130x8,7,7
35 sec stretch

Hoist Seated Row
145,245x3
345 2x10

Lat Pulldowns
145,187x3
209x10,8

Finally caught up on sleep from everything this week with my son’s ortho appointment, procedure, moving training around late Thursday. Also felt strong from a big day of eating yesterday loading up on carbs. Cereal, bagel, some fruit, pizza, chocolate soft serve, sushi, candy, doughnuts, Cracker Barrel to wrap it up! Stayed pretty active with shopping, mowing, etc to help get it shuttled. Getting back to a new block of deadlifts so I wanted to hit it hard, and I felt like I did. Very happy with today.

Took ~150mg Test C this week, and also did 1mg Trest Ace on Friday and 2mg each yesterday & today. Didn’t notice 1mg, but I can feel 2mg and it’s a great thing. Think I’m going to mix 10mg total into my 140 test for next week - from what I’ve been reading, this seems to be very benign on lipids allegedly. People improving lipids even on 35mg/wk solo. Mine were terrific on bloodwork last week on 140 test c (HDL 55, LDL 94, Trigs 78), so I’d like to maintain that for a bit yet while raising assistance from gear if possible.

 

[gphagan1]

Just caught back up from the last few days. Still getting in some great workouts. Man I hate it they had to set the little man’s arm. Sometimes that can be more painful than the original break. Glad they were able to get it straight though. Hopefully it will heal really well now.

 

[Dustin07]

So this took awhile, but other than the pain of the IV and his arm afterwards, he just gets put out with nitrous before general anesthesia.

Man I'm sorry you guys had to go through that. IDK about you, I've never had any issue with having them knock me out for a surgery but when it came time to have my young son knocked out and I was signging the waivers for someone elses life that I was responsible for, much harder and more stressful. hopefully this one takes better and you guys don't have a three-peat!!

Getting back to a new block of deadlifts so I wanted to hit it hard, and I felt like I did. Very happy with today.

500 x 6 definitely looks like you're hitting it hard!

 

[MrKleen73]

Nice pulling! heartbreaking to read the pain from the setting, but at least little man was out.

 

[dapack]

509x6 is solid.

 

[Hyde]

4/28/26
BW 240.8 yesterday

3 min Assault Bike
Scap Pushups
Cat Camel
Bird Dogs
Band Warmup
Tspine Mobility

Bench, powerbar
45x10,5
135x5
225,275,300x3
300 3x2, 1x6
325x4 w/ yellow slingshot

1-Boardpress
225 2x12

DB Lateral Raises
35 2x12

DB Rear Delt Flyes
40 2x15

Bar Cable Tri Pressdown
100x15
120x7

Pretty great bench day. Compared to 6 weeks ago my bench AMRAP sets are down 1 rep, accessories have progressed, bodyweight is a couple lbs lighter, and my bloodwork is now healthy. So I’d say that’s off-season success.

Things were feeling strong today. I was surprised I didn’t get more on my AMRAP, so I took a slingshot set after & was very pleased with the effort it let me finish on.

 

[Jimbabwe]

The 220 total going to be crazy lol

 

[Hyde]

The 220 total going to be crazy lol

Still not decided what class I’ll compete in… but it should definitely be a weightclass PR if I go that far down!

It’s 17 weeks out this Sunday & I was 238 this morning, so plenty of time to get down.

 

[gphagan1]

Still not decided what class I’ll compete in… but it should definitely be a weightclass PR if I go that far down!

It’s 17 weeks out this Sunday & I was 238 this morning, so plenty of time to get down.

I think you would be a beast in the 220 class, and would probably be rocking some abs.

 

[Hyde]

I think you would be a beast in the 220 class, and would probably be rocking some abs.

I think that’s the plan! Main thing is I don’t want to cut as much water weight this time, nor do I want to sacrifice strength as I lean out. So if I get low enough, I will go 220. But if not, I’ll just go as a lighter 242.

The bar is pretty low for me to PR my 220 total, as I hurt my adductor last time 8 weeks out.

 

[Jimbabwe]

I think that’s the plan! Main thing is I don’t want to cut as much water weight this time, nor do I want to sacrifice strength as I lean out. So if I get low enough, I will go 220. But if not, I’ll just go as a lighter 242.

The bar is pretty low for me to PR my 220 total, as I hurt my adductor last time 8 weeks out.

Feels like anything between 225-230 walking around weight is a painless enough water load to get to 220 with a 24 hour weigh-in.

Hell, even 235 wouldn't be that hard to manage.

 

[Hyde]

Feels like anything between 225-230 walking around weight is a painless enough water load to get to 220 with a 24 hour weigh-in.

Hell, even 235 wouldn't be that hard to manage.

I can make the weightcut and rehydration no problem. I came from 253 to 239.X without any issue. I was actually 259 the morning I squatted 650 in training, 3 weeks out or so. I can get 15lbs off of my little 155lb wife if I have to.

But I just think the whole cut/load process helped contribute to the pulled quad on day of last contest. Plus pulling my adductor 8 weeks out of last 220 prep in ‘23 was due to fasting/dieting & ending up too dry. So I just want things to be more moderate.

 

[Hyde]

4/29/26
BW 237.4

2 min Assault Bike
Tspine Mobility
Scap Pushups
Cat Camel
Bird Dogs
BW Squats

Squats, Duffalobar
55,165x5
275x3
+doubleply sleeves
385x3
+belt
441x3
479,507,529x1
452x6

SSB Frontsquats
65,155,245x3
+deadlift belt
295 4x6

DB RFE Splitsquats
BWx3
30s 2x12

Plate-loaded Leg Extension
45,90x3
120x15,12

Wide NG Pull-ups
warmup on pulldown
BW 3x12

Took 529 tonight, just shy of 2 months since I strained my quad. Added weight or reps to everything from last week. One individual training session doesn’t mean much in the big picture, but I’m proud of doing the work on this one.

 

[akboom87]

4/29/26
BW 237.4

2 min Assault Bike
Tspine Mobility
Scap Pushups
Cat Camel
Bird Dogs
BW Squats

Squats, Duffalobar
55,165x5
275x3
+doubleply sleeves
385x3
+belt
441x3
479,507,529x1
452x6

SSB Frontsquats
65,155,245x3
+deadlift belt
295 4x6

DB RFE Splitsquats
BWx3
30s 2x12

Plate-loaded Leg Extension
45,90x3
120x15,12

Wide NG Pull-ups
warmup on pulldown
BW 3x12

Took 529 tonight, just shy of 2 months since I strained my quad. Added weight or reps to everything from last week. One individual training session doesn’t mean much in the big picture, but I’m proud of doing the work on this one.

View attachment 260374

Nice work! Squat looks great!

 

[gphagan1]

4/29/26
BW 237.4

2 min Assault Bike
Tspine Mobility
Scap Pushups
Cat Camel
Bird Dogs
BW Squats

Squats, Duffalobar
55,165x5
275x3
+doubleply sleeves
385x3
+belt
441x3
479,507,529x1
452x6

SSB Frontsquats
65,155,245x3
+deadlift belt
295 4x6

DB RFE Splitsquats
BWx3
30s 2x12

Plate-loaded Leg Extension
45,90x3
120x15,12

Wide NG Pull-ups
warmup on pulldown
BW 3x12

Took 529 tonight, just shy of 2 months since I strained my quad. Added weight or reps to everything from last week. One individual training session doesn’t mean much in the big picture, but I’m proud of doing the work on this one.

View attachment 260374

Great workout, and nice deep squat on that 529. Yep I would say that quad is doing alright.

 

[Dustin07]

But I just think the whole cut/load process helped contribute to the pulled quad on day of last contest. Plus pulling my adductor 8 weeks out of last 220 prep in ‘23 was due to fasting/dieting & ending up too dry.

ahhhh never even thought about that, I bet you are right.

Took 529 tonight, just shy of 2 months since I strained my quad. Added weight or reps to everything from last week. One individual training session doesn’t mean much in the big picture, but I’m proud of doing the work on this one.

Looking stout dude! this is such a great pic, you look absolutely locked in like its only 135 lol

 

[Hyde]

Looking stout dude! this is such a great pic, you look absolutely locked in like its only 135 lol

If you don’t stay pretty locked into position under a big weight, you’re probably not going to make it back up!

 

[Jimbabwe]

Worth considering, but know you have had issues with the bicep/shoulder, but seems to me like there's a chance that carrying a little less fat might improve the shoulder mobility enough to help manage that better too.

Would be interested in seeing if that line of thinking holds up as you lean down some.

 

[Hyde]

Worth considering, but know you have had issues with the bicep/shoulder, but seems to me like there's a chance that carrying a little less fat might improve the shoulder mobility enough to help manage that better too.

Would be interested in seeing if that line of thinking holds up as you lean down some.

I have been doing this stretch the last couple weeks for the tissue around my tspine where the ribs meet, as when I did the 405 Frontsquat it made a rib slip in/out of place that evening. That’s an old issue I have had with Fronts for many years, but didn’t understand it’s due to tightness in the upper back.

That stretch immediately fixed the excess tension, and furthermore seems to make it easier and less stressful to get under a straight bar to squat as well as decreased pain on bench due to better shoulder mobility. It’s fast and helps loosen what tightens up when I am in bed or sitting for work. So that’s been a real unexpected gem lately from my ART guy.

That being said…my elbow ROM has nothing to do with bodyfat, or shoulder mobility itself. So it actually gets more painful to bench as I lose thickness in my upper back & chest, as I have to try to force a bigger ROM if I don’t widen the grip. My hope is that as androgens go up, even as I lean out the size should stay and preserve necessary ROM. But it won’t get easier unless I get more jacked (which is the hope!).

 

[Hyde]

5/1/26
BW 236.8 yesterday

3 min Assault Bike
Scap Pushups
Cat Camel
Bird Dogs

Band Pullaparts
Mini 3x30

Push-ups
3x15

ss w/ Cable Y Raises
20 3x15

CG Shouldersaver Bench
135,225,235x10

HS CSR
180x12
270x3
320 2x8

Incline DB Press
50,60x20

DB Hammercurls
30x20
35x15

Band Pressdowns
Dual Minis x50

Band Pullovers
Dual Minis 2x12

Good morning getting some extra hypertrophy volume in. A mistake I’ve made a lot previously is making my secondary upper day too hard ‘n heavy, taking away from my primary bench day. Pretty run down by today from diet & training, which makes it easier to just view it as bonus bodybuilding. Carbing up tomorrow helps me be ready for deadlift Sunday and bench on Tuesday.

Cals Monday were about 2,100. The rest between 2,450-2,850. So pretty big deficit, but I’ll shoot for 4k the weekend days to replenish glycogen & keep metabolism up.

 

[Hyde]

5/3/26
BW 240.0

6 min Incline Walk
Scap Pushups
Cat Camel
Bird Dogs
Glute Activation
Tspine Mobility
KB Suitcase Carries

Deadlift, weightlifting bar
135x8 RDL
225,325x3
+belt
405,455,495x3
505x6

Snatchgrip 4” Rackpulls
+deadlift belt & straps
315x3
385 2x8

Standing Calf Machine
60,100x3
130x10,8,8
1 min stretch

Hoist Lying Leg Curl
65,105,155x1
175x13+5+4 rest pause

Lat Pulldowns
110x12
165x3
209x12,10

Hoist Seated Row
185,265x3
345x12,13

Feel like I really nailed yesterday’s carb up. Not sure if it matters exactly, but lighter today than after last week’s loading day. Felt solid in training and exceeded everything from last week’s session - also felt like I had more endurance throughout.

Raising Trest Ace to 15mg total this week. Test cyp stays at 140.

 

[gphagan1]

Another great workout….interested in how that low dose Trest treats you. In Smont’s thread, at first I thought you meant 15 mg daily, and then I realized you said weekly, so I’m really interested how it works out, because I’ve always loved how I feel on Trest, but had never thought about doing micro doses. The lowest I’ve ran was 50 mg a week, it was great even that low, with hardly any sides at all. I did have to take Telmisartan because my blood pressure creeped up, but that was about it. So are you taking daily micro doses to get to 15 mg a week or how are you dosing?

 

[MrKleen73]

Some great work in here, really looking forward to seeing how this one works out for you. I would love to see you at 220, just to have an idea of your actual muscle gains. It is much easier to see the big picture when leaner. From what I can tell you have added a lot of quality mass in your trips up to 265 and back over the last few years.

 

[Hyde]

Another great workout….interested in how that low dose Trest treats you. In Smont’s thread, at first I thought you meant 15 mg daily, and then I realized you said weekly, so I’m really interested how it works out, because I’ve always loved how I feel on Trest, but had never thought about doing micro doses. The lowest I’ve ran was 50 mg a week, it was great even that low, with hardly any sides at all. I did have to take Telmisartan because my blood pressure creeped up, but that was about it. So are you taking daily micro doses to get to 15 mg a week or how are you dosing?

Yes, I was already doing my cruise test at 40mg eod, so instead I mixed my weekly Trest & test dose in a single vial and switched to daily injections of 20 test & now ~2mg trest.

I’m using a literal 31g slinpin and just popping it in wherever; other than the time invested it really feels like I’m not even taking a shot it’s all so tiny.

I can tell you so far I feel good on it and seem to be seeing some visual fullness as well as performance improvement. These are both very slight, but that’s exactly what you’d hope for & expect.

 

[Hyde]

5/5/26
BW 239.6 postWO

2 min Assault Bike
Scap Pushups
Cat Camel
Bird Dogs
Band Warmup
Push-ups

Bench, Texas powerbar
135,185x5
235,275x3
305 4x2, 1x6

CG 1-Boardpress
235 2x12

DB Lateral Raises
35 2x12

DB Rear Delt Flyes
40 2x15

Bar Cable Tri Pressdown
80x20
120x11,9

Great training day; I hit the same comp bench numbers what I did 6 weeks ago coming off the meet cycle. Added 10lbs to the 1-board work as well. Gym owner benched a PR of 440 today in the Raven, then tripled 455 to a 2-board. So that’s also coming along great.

Scale weight hasn’t gone down that much, but I can tell my XL shirts are fitting looser in the gut, lovehandles seem smaller, and arms are retaining good size in my 2XL shirt sleeves. Might also have to bring my powerbelt in a notch soon, as it’s been getting looser.

 

[MrKleen73]

Awesome update, sounds like you are getting the hypertrophy you were hoping for while leaning out.

 

[Hyde]

5/6/26
BW 237.8

3 min Assault Bike
Scap Pushups
Cat Camel
Bird Dogs
Tspine Mobility
BW Squats

Squats, Hansu Powerbar
44x5
154,264,308x3
+doubleply sleeves
352x3
+belt
396,418,430x3

Beltsquat Boxsquat
90,180,270,360x10

Plate-loaded Leg Extension
45 2x25

Had been having some sore throat since Monday from postnasal drainage, and felt like yesterday it caught up to me. Didn’t even feel like I’d had my preWO when I got to the gym. Things were stiff, took forever to get comfortable under the powerbar, my good knee was bugging me as well as my quad, and my body did not want to push hard - so I listened. I took smaller jumps, cut the weight & work down, & swapped Frontsquat for something to work around the niggles.

With 4 months to contest, now is the time to live to train another day.