Klaus' CEL m-test & XPG alpha-gel log - Journey to 75 Hard and Beyond

[KlausCoin]

Hello & GM Anabolic Minds community,

I’m excited to start this log and share my current supplement regimen and training journey as I embark on the next phase of my fitness goals.

Here’s a snapshot of where I’m at:

About Me:

• Age: 30
• Height: 6ft 1in
• Weight: 174.5 lbs
• Training Since: 14 years old
• Athletic Background: Wrestling, cross country, kickboxing, soccer, skateboarding, cycling, snowboarding, rock climbing
• Current Training Focus: Hybrid approach combining strength building, bodybuilding, and sport-specific training for climbing, snowboarding, and cycling

Recent Supplement Experience:

• April & May: Epiandro 300 cycle at 600-900 mg/day
  • Experience: Enhanced strength gains, positive results
  • noticeable muscle hardness & vascularity
  • fat melted away ( 173-170 lbs)
  • aggression in the gym to train harder and longer than last time
• May onwards: M-Test by Competitive Edge Labs
  • Results: Quality of life improvements,
  • maintained strength gains post-Epiandro and continued to get stronger
  • overall sense of well-being
• Current Weight Progression: Increased from 170 lbs to 174.5 lbs in last 5 weeks or so

Upcoming Goals and Cycle:

• Starting 75 Hard with my girlfriend on 7/8/2024
• Preparation: Currently on 75 Soft to ease into the challenge
• Planned Supplements: M-Test and Alpha-Gel throughout 75 Hard
• GF will be trying out alpha-gel a couple of times at 1 -2 pumps per day to see how it feels

Current Supplement Stack:

• CEL M-Test: 6 caps/day
• XPG Alpha-Gel: 4 ml split dose (AM/PM)
• Additional: Fish oil, Vitamin D3, Magnesium Glycinate, Finasteride (1 mg), Daily Multi, Nutrithority Pump Capacitor pre-workout, Premier Protein RTD shake, Skratch labs electrolyte mix

Caloric Intake and Macros:

• Current Goal: Gaining 0.5 lbs per week
• Macros:
  • Calories: 3490 (can exceed 4000+ on intense activity days)
  • Protein: 175-209 g/day
  • Carbs: 436-450 g/day
  • Fat: 95-116 g/day

Training Routine:

• Daily: 6-mile roundtrip bike commute, frequent dog walks (4-5x/day)
• Weekly: Additional group and weekend rides (20-30 miles), indoor & outdoor rock climbing (2-3x/week), strength training (4x/week) Upper / Lower split,, weekend hikes and trail runs

Goals:

• Complete 75 Hard challenge
• Slowly bulk to 180 lbs while recomping
• climb harder grades
• get stronger on the bike
• get stronger in gym and increase working volume

I’m looking forward to documenting my progress and sharing insights with the community. Feel free to ask questions —I’m here to learn and grow together!

 

[sns8778]

I want to compliment you on your organization and attention to detail with your setup to this. You did a great job of laying everything out.

I look forward to following along and seeing your results.

If you have any questions, I'm glad to help in any way that I can.

 

[Joshlm69]

Great introduction, following.

Currently on M-Test & some other CEL/SNS supps myself, great products

 

[KlausCoin]

Hello and welcome to day 1 of 75 hard

completed all tasks successfully and im looking forward to the challenge

this long weekend we were up in the mountains paddle boarding with the dogs and not eating too much but morning weight stayed at 173.5

im about 3.5 days into the alpha gel and im feeling a slightly full/pumped feeling as well as the good mood and slight increase in sleep quality - looking forward to these effects becoming more pronounced

application has been traps, shoulders , inner arms, top of feet

funny note: i applied a pump to the ballsack and the slight stinging was kind of nice tbh- subsided fairly quickly- definitely felt harder erection and blue balls type feeling as well

todays work outs were a 1hr dog walk outside, 6 mile roundtrip bike commute and a 1.5 hour climbing session indoors- lead climbing nice and easy in the 5.10s

read 25 pages of Atomic Habits too

 

[KlausCoin]

gm
weight is up to 175 this morning- feeling watery and bloated but ill take it

another 25 pages of atomic habits

workouts: 6 mile round trip bike rcommute, 1hr dog walk, 1hr upper body lift- workout posted below

pump was non existent today- i think it was because i emptied the tank before lifting - iykwim

i still felt strong on my lifts , good focus on eccentric portion for higher rep work, and explosive on heavy weights. endurance was up so ill take those positives also

feeling slight boost in overall sense of well being and libido

the combo is stacking nicely

Evening Workout
Tuesday, July 9, 2024 at 19:24

backeards treadmill
Set 1: 0 mi | 7:00

Rear Delt Fly
Set 1: 15 lb × 16
Set 2: 15 lb × 16
Set 3: 15 lb × 18

Notes: standing- cable- squeeze

Pull Up
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: +30 lb × 4
Set 5: +35 lb × 3
Set 6: +45 lb × 3

Incline Bench Press (Smith Machine)
Set 1: 95 lb × 16
Set 2: 135 lb × 12
Set 3: 185 lb × 3
Set 4: 185 lb × 3
Set 5: 185 lb × 3
Set 6: 185 lb × 3
Set 7: 185 lb × 3
Set 8: 135 lb × 10

Chest Fly (Dumbbell)
Set 1: 20 lb × 16
Set 2: 20 lb × 16
Set 3: 20 lb × 16
Set 4: 20 lb × 16

Smith Machine Row
Set 1: 65 lb × 12
Set 2: 95 lb × 12
Set 3: 115 lb × 10
Set 4: 115 lb × 11
Set 5: 115 lb × 8

Notes: explode up- slow down

Preacher Curl (Dumbbell)
Set 1: 15 lb × 20
Set 2: 15 lb × 22
Set 3: 15 lb × 22

Notes: 1 handed kneeling/bench . reps= combined. sloww eccentric

Triceps Pushdown (Cable - Straight Bar)
Set 1: 47.5 lb × 16
Set 2: 52.5 lb × 15
Set 3: 52.5 lb × 13
Invalid Link Removed

 

[Joshlm69]

How’s your sodium intake preworkout? My pumps have been insane since adding salt, even after doing the deed haha.
Super swole (SNS) is also a great pump product if you’re looking for one

 

[LeanEngineer]

Super swole (SNS) is also a great pump product if you’re looking for one

100% agreed with this. Really like super swole by CEL!

 

[GQdaLEGEND]

nice stash just by your title i thought 75 was ure age lol
unfamiliar with the program ..following along.

 

[KlausCoin]

How’s your sodium intake preworkout? My pumps have been insane since adding salt, even after doing the deed haha.
Super swole (SNS) is also a great pump product if you’re looking for one

actually this is a very valid point- sodium has been on the lower side for the last few days - especially with the cleaner diet for 75 hard & i am drinking 130-150 oz of water per day as part of the challenge so I'm sure that my electrolyte balance is off right now .

Additionally, i would drink a Gatorlyte, liquid IV or Skratch throughout the day - reintroducing that today to see if we notice a different.

will be adding a little bit of salt to my gallon of water as well

 

[KlausCoin]

nice stash just by your title i thought 75 was ure age lol
unfamiliar with the program ..following along.

its a fun little lifestyle challenge - 75 days of 2x 45 minute workouts ( 1 outside), 10 pages of non fiction a day, follow a diet, 1 gallon of water, daily progress picture, and no alcohol

Invalid Link Removed

 

[sns8778]

I'm glad you're liking the stack.

I hope you had an enjoyable time in the mountains paddle boarding. I enjoy the mountains and whitewater rafting myself.

 

[GQdaLEGEND]

its a fun little lifestyle challenge - 75 days of 2x 45 minute workouts ( 1 outside), 10 pages of non fiction a day, follow a diet, 1 gallon of water, daily progress picture, and no alcohol

Invalid Link Removed

nice best of luck with the challenge.

 

[LeanEngineer]

its a fun little lifestyle challenge - 75 days of 2x 45 minute workouts ( 1 outside), 10 pages of non fiction a day, follow a diet, 1 gallon of water, daily progress picture, and no alcohol

Invalid Link Removed

Definitely takes a lot of dedication to do the 75 day hard challenge.

 

[KlausCoin]

7/10/2024
morning weight: 174.3
felt tightened up compared to tuesday. no longer felt like a water buffalo / spilling over
could be the getting back in the gym after a long weekend and pushing the water / carbs into the muscles

- up early today 7/11 due to a code deployment and prod validation needed -> running on 4.5 hours of sleep ->normally i would be feeling tired , i did 2 pumps alpha-gel right before bed and the sleep i got was deep and woke up ready to work, not groggy. no magnesium glycinate this week either.

note on sleeping: Im serious about sleep. I shoot for 7-9 hours a night. In addition to the 75 hard challenge, i have also not been smoking greens during the week (coming up on 4 weeks now). this is pretty big because i was a habitual daily evening smoker for the last few years, and an all-day everyday stoner for many years before that.

Greens are just dedicated to the weekend- and i have been able to sleep through the night like a rock since starting the alpha gel last wednesday. could be that I'm finally getting used to not being high every night- but i want to believe in the sleep enhancements that other members on the forum are talking about

workouts: 6 miles roundtrip bike commute, 45 minute dog walk/jog, 50 minute lower body day

whodda thunk a little extra salt would go a long way - had a serving of skratch in the morning, and another 1 an hour before my workout mixed with my pre. lunch was loaded with sodium as well ( 5 piece nashville hot tenders combo from birdcall - with fries of course) and i spirnkled a little bit of salt in my water throughout the day.
While today wasnt necessarily a pump focused day, i did feel my spinus erectus , legs and abs get fully pumped up by the end of the lifting session.

lifting at the apartment gym i am a little bit limited by the number of plates and their size, deadlifts. for example -> the bar is full loaded on both sides without room for additional plates -> will be moving these over to the climbing gym as they have full oly set up with many racks, plates, etc.

Evening Workout
Wednesday, July 10, 2024 at 19:19

backward treadmill
Set 1: 0 mi | 7:45

Deadlift (Smith Machine)
Set 1: 135 lb × 13
Set 2: 225 lb × 7
Set 3: 275 lb × 4
Set 4: 315 lb × 3
Set 5: 315 lb × 3
Set 6: 315 lb × 3
Set 7: 315 lb × 3
Set 8: 315 lb × 3
Set 9: 135 lb × 10

Notes: squeeze glutes and pause at top, small reset at bottom. no belt, double overhand with a little chalk

Squat (Smith Machine)
Set 1: 45 lb × 12
Set 2: 95 lb × 10
Set 3: 135 lb × 8

Notes: slowww eccentric, ass touching ankles, hold bottom and explode up

Standing Calf Raise (Bodyweight)
Set 1: 24 reps
Set 2: 24 reps

Cable Crunch
Set 1: 42.5 lb × 16
Set 2: 52.5 lb × 12
Set 3: 62.5 lb × 12
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[GQdaLEGEND]

jeesh 9 sets of deadlifts ..nice keep at it bro doing amazing.

 

[Resolve10]

Ya definitely keep an eye on your electrolytes if you are required to drink a gallon of just water per day before taking into account any other hydration. With that sorted you should feel better.

Good luck with the rest of the log.

 

[Joshlm69]

As a ex daily green smoker myself in my 20’s to help with sleep, it definitely hurts your sleep much more than it aids it. Sure it helps you get to sleep easier, but the quality of sleep you get is terrible. Good job kicking the habit.

Big salt pumps , it’s the king no question

 

[KlausCoin]

7/11
morning weight: 174.3
weight holding stable- next week going to bump calories by 150

worked from 3am til 3pm staring at a computer screen

but since im 2+ months into m-test and over a week into alpha gel - even after i was done with work sure i was a little bit fatigued but still felt good to go. ended up running errands for 2.5 hours then going on a ~15 mile group social ride with hundreds of cyclists

this is one of the main benefits of these products i have noticed- the ability to keep going in lifes daily tasks when youre running on low fuel or rest inputs and feeling good doing it

previous times i do code deployments by the time im done im usually exhausted and do a mid day nap after

calories: didnt fully hit my goal of 3490, but got the protein goal so we are good for it.

workouts: floor yoga/ foam rolling , then large social group ride at night - as the day progressed i felt the doms in my back coming on so no lifty

cool anecdote from GF:
after the bike ride we got cleaned up and i gave her 2 pumps of alpha-gel and we did not take any magnesium glycinate
this morning she reported sleeping like an absolute rock last night, and woke up feeling very well rested and ready to carpe the diem and an uptick in morning libido

so fellas - grab you and your lady some alpha gel

anyone on strava? lets follow each other

 

[Joshlm69]

I notice the same thing on the stack I’m currently on. I can have awful sleep and feel tired when I wake up, but an hour into the day I feel 100% again, crazy for sure

 

[KlausCoin]

GM
coming back from a long weekend of camping out in BFE (Chapman reservoir about 50 miles east of Basalt, right in the middle of basalt, aspen and leadville) - completely off the grid with zero phone service and it was amazing- going to do a consolidated post here of fri/sat/sun

Fri:

took PTO and enjoyed the day off. got the car loaded up for camping ( that was a workout in itself lol)
and also had an amazing shoulder workout- pump was unreal. Salt, Nutrithority Pump Capacitor ( pre), skratch electrolyte mix, 2 pumps of alpha gel on the shoulders. workout posted below.

Sat:
full-day of camping. workout was splitting 2 bundles of wood for the fire and paddleboarding at the reservoir with the dogs.

Sun:
workout was splitting a bundle of wood for the fire, packing the car back up and then unpacking/cleaning/ giving the dogs a bath.

I continued to take m-test over the weekend and felt the energy boost to keep going through a very fun albeit busy and action-packed weekend. Dropped the Alpha gel for the weekend because this was a shower free weekend and baby wipes can only clean so much. Continued with alpha-gel application on Sunday after i got home and cleaned up .

Slept like a rock last night and am ready to go today with zero fatigue. At work typing this out and I feel REALLY good rn.

Even though i was not tracking macros on myfitnesspal this weekend - weight remained stable at 174 when i got home.
Nutrition was on point this weekend though, we got a new Coleman grill so we were eating like royalty: steaks & corn on the cob, breakfast chicken sausage and a potato/pepper hash, Macaroni & cheese & chopped up hotdogs on brioche buns, sausages on the camp fire, chocolate chip kodiak cakes, palisade peaches, strawberries, beef sticks, salt & vinny chips, caramel rice cakes with peanut butter.

Completed all other tasks of 75 hard also, taking progress pictures in the tent while covered in campfire soot was kind of funny. was drinking close to 2 gallons per day ( at 8500 elevation) , zero alcohol ( though we were craving some beers or seltzys while hanging out at the reservoir all day) , and got well over 10 pages a day of Atomic Habits too.

Today is day 8 of 75 hard and bumping up the calories this week by an extra 150/ day

Morning Workout
Friday, July 12, 2024 at 10:23

backeards treadmill
Set 1: 0 mi | 8:00

Face Pull (Cable)
Set 1: 25 lb × 32
Set 2: 27.5 lb × 25
Set 3: 27.5 lb × 24

Upright Row (Barbell)
Set 1: 40 lb × 15
Set 2: 40 lb × 14
Set 3: 50 lb × 10

Overhead Press (Smith Machine)
Set 1: 65 lb × 12
Set 2: 75 lb × 10
Set 3: 95 lb × 8
Set 4: 115 lb × 6
Set 5: 125 lb × 5
Set 6: 135 lb × 3
Set 7: 75 lb × 10

Incline Bicep Curl
Set 1: 40 lb × 13
Set 2: 40 lb × 12
Set 3: 40 lb × 12

Lateral Raise (Dumbbell)
Set 1: 30 lb × 20
Set 2: 30 lb × 20
Set 3: 30 lb × 20
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[KlausCoin]

photos from shoulder workout on friday

 

[LeanEngineer]

photos from shoulder workout on friday

Nice shoulder pump for sure!

 

[KlausCoin]

GM
alrighty so time for a week of review

still taking 6 m-test pills split am/pm every day and 4 ml alpha-gel split am/pm

work is quite hectic as we had another big release this week - getting all the calories in have been pretty difficult, but i am still hitting at least 175-210 grams protein per day. Weight is now holding steady at 175.3 in the morning. Will continue with the 3640 for another week as we are still gaining weight.

Today is Day 12 of 75 hard and im really settled into the groove , looking forward to hitting the daily requirements

Monday:
hard lead climbing session at the gym. focus was on perfecting technique and slow climbing in the 5.10 & 5.11 range. 45 minute walk/ jog with the dogs as well
6 miles round trip bike commute

Tuesday: on tuesdays ive got band practice that takes up the evening. so this was a 45 minute walk/jog with the dogs and a 45 minute zone 2 bike ride
6 miles round trip bike commute

Wednesday:
hard climbing session focusing on flashing 5.11 grades, and active rest spots without taking in any of the slack. followed up with an additional 45 minute zone 2 bike ride
6 miles round trip bike commute

Thursday: Shoulder-focused Push day with some abs and bicep accessories. felt strong and PUMPed.
Pre consisted of electrolytes, Nutrithority Pump capacitator, 2 pumps of alpha-gel to arms and shoulders 1 hour before and 3 m-test capsules. attempted a PR on the shoulder press and got it halfway - i think next week we should be able to hit 150. workout posted below
6 miles round trip bike commute

Friday: looking forward to hitting the gym afterwork - im thinking leg day with some additional arm and ab accessory work. Back is feeling pretty smashed from the 2 hard climbing days this week.
6 miles round trip bike commute

Updates on m-test & alpha-gel:

The general feeling of well-being is great. Every day i wake up and am in a good/great mood at baseline - even with the hectic work schedule.
Libido boosts- we are getting ROCK hard standing at full attention. and very easy to get fully torq'd
Sleep - every night i sleep 8-9 hours and i am out like a light. Some of the deepest sleep i have experienced - comparable to the sleep you get on mk-677. Very vivid dreams that i wake up confused if it happened for real. Waking up feeling very well rested and ready to carpe the diem with a good mood.

I have dropped magnesium glycinate since starting alpha-gel as the sleep quality is so good.

I am very much enjoying the stack
not seeing any skin irritation issues on application sites of alpha-gel (shoulders, traps, inner arms, inner thighs, tops of feet, sack )

Evening Workout
Thursday, July 18, 2024 at 18:07

backeards treadmill
Set 1: 0 mi | 7:00

Face Pull (Cable)
Set 1: 27.5 lb × 25
Set 2: 27.5 lb × 25
Set 3: 32.5 lb × 20

Overhead Press (Smith Machine)
Set 1: 45 lb × 12
Set 2: 75 lb × 10
Set 3: 100 lb × 9
Set 4: 120 lb × 6
Set 5: 140 lb × 2
Set 6: 150 lb × 1 [Failure]
Set 7: 135 lb × 2
Set 8: 95 lb × 8
Set 9: 75 lb × 9

Chest Dip
Set 1: +20 lb × 7
Set 2: +30 lb × 5
Set 3: +40 lb × 3
Set 4: +50 lb × 3

Upright Row (Barbell)
Set 1: 40 lb × 15
Set 2: 50 lb × 12

Lateral Raise (Dumbbell)
Set 1: 30 lb × 20
Set 2: 30 lb × 20

Incline Bicep Curl
Set 1: 40 lb × 13
Set 2: 40 lb × 14

Hanging Knee Raise
Set 1: 12 reps
Set 2: 12 reps
Invalid Link Removed

 

[KlausCoin]

woke up this morning and my weight is slightly up to 175.6, keep calories the same this week, 3640, and going to make sure i hit the calorie goal every day, not just the protein goal.

Weekend in review:

Friday:
Started to feel the signs of under recovering so i decided to keep it on the lighter side opting for stiff legged deadlifts over conventional.
smashed leg day and got an awesome pump and got a 45 minute jog/walk with the dogs in. workout posted below
6 mile roundtrip bike commute

Anecdote on EpiAndro: I remember from my cycle earlier this year, one of the biggest benefits of EpiAndro was the ability to clear out the CNS from fatigue. Every session i felt "fresh" and ready to go vs. I'm feeling carryover CNS fatigue.


Saturday:
woke up feeling tired / under recovered- but once i got my body moving things felt better. We did a nice 45-minute walk and park date with the dogs in the morning then the second workout of the day was a 10 mile cycling adventure around Denver. We stopped halfway at Little Machine Brewery and enjoyed some N/A sparkling hop water and spicy mustard pretzels and then on the way back we stopped at the flagship REI store and wandered around ( and got more electrolyte mix)

PM had a band practice & BBQ where we jammed out for a few hours, made pork chops & corn on the cob on the big green egg and played some fishbowl.

Libido was off the charts on saturday despite being tired, went 3 rounds

Sunday:
Got a solid 8 hours of sleep but still felt a little under recovered. Had my 3rd indoor climbing session of the week. Despite the fatigue decided to do a blend of technique work and pushing some harder grades. There is this gnarly 5.11+ overhang route with a cave section that has you parallel to the floor 45' above. Super fun project - looking forward to sending it in the future.

Libido was high again on Sunday but was a bit sore down there


2 weeks of 75 hard are now complete and today is day 15. While I have settled into the groove well and hitting all the requirements with no problem, I will say that hitting 2 45 minutes workouts a day is having an impact on my recovery. I will be monitoring calories this week and making sure i hit intake goals. If still feeling worn down i will bump up by another 50-100 calories if needed.

 

[KlausCoin]

Evening Workout
Friday, July 19, 2024 at 19:21

backeards treadmill
Set 1: 0 mi | 7:15

Kettlebell Swing
Set 1: 40 lb × 40
Set 2: 40 lb × 30

Goblet Squat (Kettlebell)
Set 1: 40 lb × 20
Set 2: 40 lb × 20

kettle vell around the world
Set 1: 40 lb × 40
Set 2: 40 lb × 30

Stiff Leg Deadlift (Barbell)
Set 1: 45 lb × 10
Set 2: 135 lb × 10
Set 3: 185 lb × 8
Set 4: 225 lb × 6
Set 5: 235 lb × 6
Set 6: 135 lb × 8

Shrug (Smith Machine)
Set 1: 235 lb × 6
Set 2: 235 lb × 8
Set 3: 135 lb × 13

Squat (Smith Machine)
Set 1: 45 lb × 12
Set 2: 95 lb × 8
Set 3: 135 lb × 6
Set 4: 185 lb × 3
Set 5: 225 lb × 1
Invalid Link Removed

 

[LeanEngineer]

Evening Workout
Friday, July 19, 2024 at 19:21

backeards treadmill
Set 1: 0 mi | 7:15

Kettlebell Swing
Set 1: 40 lb × 40
Set 2: 40 lb × 30

Goblet Squat (Kettlebell)
Set 1: 40 lb × 20
Set 2: 40 lb × 20

kettle vell around the world
Set 1: 40 lb × 40
Set 2: 40 lb × 30

Stiff Leg Deadlift (Barbell)
Set 1: 45 lb × 10
Set 2: 135 lb × 10
Set 3: 185 lb × 8
Set 4: 225 lb × 6
Set 5: 235 lb × 6
Set 6: 135 lb × 8

Shrug (Smith Machine)
Set 1: 235 lb × 6
Set 2: 235 lb × 8
Set 3: 135 lb × 13

Squat (Smith Machine)
Set 1: 45 lb × 12
Set 2: 95 lb × 8
Set 3: 135 lb × 6
Set 4: 185 lb × 3
Set 5: 225 lb × 1
Invalid Link Removed

Deadlift and Squat on the same day! I would be toast after that session!

 

[KlausCoin]

Deadlift and Squat on the same day! I would be toast after that session!

oh i was feeling the CNS fatique 120% LOL

muscle soreness wasnt too bad though

 

[KlausCoin]

Monday update:
slept like an absolute rock again but woke up feeling tired, weight is at 175.6.
Once i got ready for the day, and took my m-test & alpha i was ready to go and felt the overall sense of well-being kick in. I notice it by the time i bike in to the office i am ready for whatever the day throws at me.

workouts:
I prepped for the day by adding additional electrolytes to my water throughout the day. Vitalyte + extra salt & an extra liquid IV packet as well.
despite 3 climbing sessions last week, i made sure to get my pull day in yesterday. I kept it on the easier side and focused on good weighted stretches and solid form. workout posted below

round trip 6 mile bike commute
and workout #2 was a 10 mile recovery ride in the evening

 

[KlausCoin]

Evening Workout
Monday, July 22, 2024 at 18:07

backeards treadmill
Set 1: 0 mi | 14:00

Smith Machine Row
Set 1: 65 lb × 10
Set 2: 95 lb × 10
Set 3: 115 lb × 8
Set 4: 125 lb × 8
Set 5: 135 lb × 8
Set 6: 155 lb × 6
Set 7: 95 lb × 10

Lat Pulldown (Cable)
Set 1: 85 lb × 10
Set 2: 105 lb × 10
Set 3: 125 lb × 10
Set 4: 125 lb × 9
Set 5: 85 lb × 12

Hanging Knee Raise
Set 1: 12 reps
Set 2: 12 reps
Set 3: 10 reps
Invalid Link Removed

 

[KlausCoin]

GM
tine for tuesday & wednesdsay review

after some additional research it looks like the haze/ poor air quality from the wildfires in the PNW are blowing down into the front range of the rockies - as lots of reports from friends and coworkers are reporting similar low energy/tired/ brain foggy symptoms are being reported

protocol is still 6 m-test and 4ml alpha-gel split into 2 dosage throughout the day

Tuesday:
feeling lower energy and general fatigue but pushed through and got my workouts in. Macros are dialed in but i have also been going to bed about 30-45 minutes laters than normal which im sure is having an impact as well.
preworkout: 1 scoop vitalyte & 1 scoop Nutrithority pump capacitor. Pump was excellent in the chest shoulders and triceps
6 miles bike commute
45 minute dog walk/jog

push day with a focus on deep stretch, no presses due to the fatigue. still hit a PR for weighted dips and facepull weight/volume. workout posted below

Wednesday:
energy levels were better.
Busy day at work but overall mood was great.
Due to time constraints and band practice got creative with my 1st workout .
Consisted of 20lb dumbells with fatgripz on them and did all kinds of circuits. bicep curls, shoulder presses, rows, lateral raises, lunges, and some stretching/ foam rolling.
2nd workout was 10-mile bike ride in the evening - focus on zone 2 and taking it nice and easy due to the poor air quality.

libido is off the charts this week, absolute horndawg and cannot keep my hands of milady. shes loving the attention though lol

 

[KlausCoin]

Evening Workout
Tuesday, July 23, 2024 at 18:48

backeards treadmill
Set 1: 0 mi | 8:00

Face Pull (Cable)
Set 1: 27.5 lb × 25
Set 2: 32.5 lb × 22
Set 3: 32.5 lb × 22

Chest Dip
Set 1: 6 reps
Set 2: +30 lb × 6
Set 3: +40 lb × 5
Set 4: +50 lb × 3
Set 5: +60 lb × 3
Set 6: 4 reps

Chest Fly (Dumbbell)
Set 1: 20 lb × 16
Set 2: 20 lb × 16
Set 3: 20 lb × 16
Set 4: 20 lb × 16

Skullcrusher (Dumbbell)
Set 1: 20 lb × 14
Set 2: 20 lb × 16
Set 3: 20 lb × 16

Lateral Raise (Dumbbell)
Set 1: 20 lb × 25
Invalid Link Removed

 

[KlausCoin]

GM
time for a weekend in review
overall weight is staying stable around the 175.4-176 range. I am noticing hardening and striation in the upper body and growth in my legs. Even though the bulk is going a little slower than expected, I am very happy with this slow recomping effect, especially that my strength continues to go up. Will keep the calories at 3650 this week

M-test & alpha-gel update:
application staying consistent 6m-test and 4ml alpha-gel split am/pm
no problems with application sites: Shoulders, traps, upper chest, inner arms
this week the libido is CRAZY. I am an absolute horn dawg and the gf has noticed too.
strength continues to go up, and I'm getting such great sleep.
I ordered a 2-pack of alpha-gel from DPS on Friday and looking forward to continuing to run the combo throughout all of 75 hard. ( will order another 2 pack later into the run and more m-test too) GF is excited to use the alpha-gel more consistently too. On the few applications she has done so far, sleep improved and slight libido boost


Thursday:
I felt cleared up from the fatigue/brain fog. This lined up with the improvement of the air quality here in denver as the wildfire smoke finally started to dissipate.

workouts:
6-mile bike commute
45-minute jog / walk with doggies
Bouldering session at the climbing gym. having fun with bouldering training - we played technique games: touch your next handhold with your foot first, game where each person adds 1 move to a sequence, and some fun on the comp-wall as well. Overall a great change-up from the 95% lead climbing that i do


Friday:
Woke up fully cleared up from the wildfire smoke fatigue and energized to take on the day.Energy and well being persisted throughout the day

workouts:
6 miles bike commute
45-minute dog job/walk
push day with a focus on shoulders
I hit a PR on overhead press!!
and PRs on Facepull with reps. will be bumping up the weight next session

Evening Workout
Friday, July 26, 2024 at 20:40

backeards treadmill
Set 1: 0 mi | 5:00

Hanging Knee Raise
Set 1: 12 reps
Set 2: 13 reps
Set 3: 14 reps

Overhead Press (Smith Machine)
Set 1: 65 lb × 12
Set 2: 95 lb × 9
Set 3: 115 lb × 6
Set 4: 135 lb × 3
Set 5: 145 lb × 2
Set 6: 155 lb × 1
Set 7: 155 lb × 1
Set 8: 115 lb × 6
Set 9: 95 lb × 8

Face Pull (Cable)
Set 1: 32.5 lb × 22
Set 2: 32.5 lb × 22
Set 3: 32.5 lb × 24

Lateral Raise (Cable)
Set 1: 7.5 lb × 24
Set 2: 7.5 lb × 24
Set 3: 10 lb × 22

Skullcrusher (Dumbbell)
Set 1: 20 lb × 16
Set 2: 20 lb × 17

Incline Bicep Curl
Set 1: 40 lb × 13
Set 2: 40 lb × 16
Invalid Link Removed

Saturday:
Woke up well rested and ready to go without any caffeine. Got a solid 8.5 hours of sleep and spent the morning playing guitar and cleaning the apartment. Overall have a very good baseline mood


workout
1st workout: 45-minute outdoor jog / walk with the dogs
2nd workout: leg day, scapula retraction work, preacher curls
Legs were feeling a bit fatigued so i backed off on the volume and weight for squats. still happy with the workout

Evening Workout
Saturday, July 27, 2024 at 18:39

backeards treadmill
Set 1: 0 mi | 9:00

Kettlebell Swing
Set 1: 40 lb × 40
Set 2: 40 lb × 30

Goblet Squat (Kettlebell)
Set 1: 40 lb × 12
Set 2: 40 lb × 8

Scapula Hang/Pull Ups
Set 1: 8 reps
Set 2: 8 reps

Squat (Smith Machine)
Set 1: 45 lb × 6
Set 2: 95 lb × 6
Set 3: 135 lb × 6
Set 4: 185 lb × 2
Set 5: 185 lb × 2
Set 6: 135 lb × 5

Single Leg Bridge
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps

Notes: combined reps

Preacher Curl (Dumbbell)
Set 1: 15 lb × 20
Set 2: 15 lb × 22
Set 3: 15 lb × 22
Set 4: 15 lb × 22
Invalid Link Removed


Sunday:
Woke up very well-rested again, another 8.5 hours of sleep

workouts:
morning workout: nice leisurely morning stroll with the doggies to the park for 45 minutes

2nd workout: Solid lead climbing session for 2 hours. Focused on finding good rest spots on 5.10+ and 5.11- grades without taking in any slack. Even though muscles were slightly fatigued from the workouts on days prior, i felt very strong on the wall and was climbing with great technique too.

~~~~~~~~
for 75 hard i am on day 22, and feeling absolutely locked in. It helps to have a partner who also is fully committed to it and we keep each other accountable. we work-out together, drink gallons of water together, read our 10 pages together, and cook together ( i eat much larger portions) . We are enjoying the challenge and crushing it together as a team.

 

[sns8778]

I'm glad that you're enjoying it.

I'm also glad that you mentioned something in there that I don't see mentioned here much, and that's Alpha Gel's libido boosting properties for females too.

 

[KlausCoin]

I'm glad that you're enjoying it.

I'm also glad that you mentioned something in there that I don't see mentioned here much, and that's Alpha Gel's libido boosting properties for females too.

absolutely,
I hope that in the future someone can reference this log and see that alpha-gel is safe and effective for women and has positive effects.

GF is excited to take the gel more consistently once this batch comes through the mail.

will continue to log her expiriences as well

 

[sns8778]

absolutely,
I hope that in the future someone can reference this log and see that alpha-gel is safe and effective for women and has positive effects.

GF is excited to take the gel more consistently once this batch comes through the mail.

will continue to log her expiriences as well

Thank you. I really appreciate that.

I think a lot of guys on here don't realize how great Alpha Gel is for female libido. It also has other great benefits for females too, but the feedback on libido has been really, really good.

 

[Dustin07]

I think a lot of guys on here don't realize how great Alpha Gel is for female libido. It also has other great benefits for females too, but the feedback on libido has been really, really good.

Do you see yourself marketing towards women in the future?
I'm not really aware of any side effects, although I've not yet encouraged my wife to try it. I did tell her she probably could if she wanted to though.

 

[sns8778]

Do you see yourself marketing towards women in the future?
I'm not really aware of any side effects, although I've not yet encouraged my wife to try it. I did tell her she probably could if she wanted to though.

You can't really do a lot of marketing on topical products anyway outside of topical fat burners, so I wouldn't say that we plan on marketing it to women; but women can definitely use it. We just say to start at 2 ml on it.

 

[KlausCoin]

GM time to review the 1st half of the week
Sleep has been great. solid 8-8.5 hours a night.
macros are being hit at both the protein goal and calorie goal.
pre workout consistent through all lifts: 1 scoop nutrithority pump capacitor + 1 scoop vitalyte electrolyte + carb powder. 3 m-test caps.

Monday:
6 mile round trip bike commute
group workout class at the climbing gym:
warm up
2 rounds:
BW kickstand squats x 8 each leg
multi position push ups x 8
kb swing x 10
35 x 10 , 35 x 10

3 rounds:
weighted & front foot elevated kickstand squats
80 x 8, 80 x 6, 80 x 6 each leg
KB Clean
40 x 10, 40 x 10 , 40 x 10 each side
standing wood chop
15 x 20 seconds, 15 x 20 seconds, 15 x 20 seconds

3 rounds:
floor press
155 x 6 , 155x 6 , 155x6
pull ups
4 +25lbs, 4 +30 lbs, 4 + 30 lbs
KB Swings (w/ [artner)
35 x 30 seconds, 35 x 30 seconds, 35 x 30 seconds

this was a fun group workout class and the instructor is a great guy as well, super helpful aroudn the gym

Tuesday:
6 mile roundtrip bike commute
45 minute morning walk with dogs
Lift session- decided to switch it up for this week and do some novel excercises and lifts that i have not done in a long time. also adding in bag work as well and channeling my former maui thai training

Wednesday:
6 miles roundtrip bike commute
45 minute walk with dogs
lift session - pull day. hit a new PR for weighted pull-ups with +60 lbs. more bag work and working on getting these stubborn biceps to grow. more bag work as well

After the lift I was starving. Order from Domino's 1 medium 2 topping pizza ( bacon + pepperoni) , 1 specialty bbq + bacon chicken, and some cinnamon twists.
ate half the pizza, all the chicken and excercised a little bit of self control and only had 4 cinnamon twists.
Happily blew through my calories and ended up at 200 G protein and 4234 calories once all was said and done

Thursday morning:
woke up at 176.5 Lbs
i think my body just needed a good refeed lol

 

[KlausCoin]

Evening Workout
Tuesday, July 30, 2024 at 20:16

backeards treadmill
Set 1: 0 mi | 7:00

Shrug (Smith Machine)
Set 1: 135 lb × 13
Set 2: 185 lb × 10
Set 3: 225 lb × 8
Set 4: 275 lb × 3
Set 5: 135 lb × 10

Neck curl (forward)
Set 1: +10 lb × 10
Set 2: +10 lb × 10

Cable Kickback
Set 1: 12.5 lb × 24
Set 2: 17.5 lb × 24
Set 3: 22.5 lb × 18

Notes: combined reps

Lateral Raise (Dumbbell)
Set 1: 20 lb × 20
Set 2: 20 lb × 22
Set 3: 20 lb × 22

Notes: combined dumbells

Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 25 lb × 24
Set 2: 25 lb × 24
Set 3: 25 lb × 24

Notes: combined reps

Free standing bag work
Set 1: 3:00
Set 2: 2:00
Set 3: 2:00
Invalid Link Removed

 

[KlausCoin]

Evening Workout
Wednesday, July 31, 2024 at 20:00

backeards treadmill
Set 1: 0 mi | 6:00

Free standing bag work
Set 1: 2:00
Set 2: 3:00
Set 3: 3:00

Smith Machine Row
Set 1: 65 lb × 12
Set 2: 95 lb × 10
Set 3: 115 lb × 10
Set 4: 125 lb × 10
Set 5: 135 lb × 10
Set 6: 155 lb × 10
Set 7: 95 lb × 10

Pull Up
Set 1: 6 reps
Set 2: +30 lb × 5
Set 3: +40 lb × 3
Set 4: +50 lb × 3
Set 5: +60 lb × 2
Set 6: +60 lb × 2

Rear Delt Fly
Set 1: 30 lb × 14
Set 2: 30 lb × 14
Set 3: 30 lb × 14

Incline Bicep Curl
Set 1: 50 lb × 11
Set 2: 50 lb × 10
Set 3: 50 lb × 13
Invalid Link Removed

 

[KlausCoin]

GM

doing another code deployment tonight so a perfect time to do a weekend in review.

Twin pack of alpha gel came in on Wednesday from DPS. Now being over a month in to Alpha gel + M test stack i can say that the goodies are fully kicked in and i am enjoying this run.
As noted in this log, the positive aspects have been great in all areas of quality of life and fitness. No downsides related to the supplements to report

Feeling super locked in on this 75 hard challenge. Hard to believe that Tuesday is going to be 30 days in.

I finished Atomic Habits, it was a great read.

Currently, 55 pages into The Dorito Effect - and it's opening my eyes up to how we **** with our food.

Diet is rock solid at 3650. As of monday morning, i am 176.5 consistently. Up 2 lbs of morning weight over a month. I am quite happy with that . By the end of the day i can bloat up to 179 so i know big things are coming. Im going to hold calories steady at 3650 for another week and see what happens, if need be ill bump up to 3700 / 3750

Now onto the workouts. I finished the second half of the week a little bit softer. The challenge with 75 hard is that there is no rest days so every day I've got 2 workouts to hit. What i have learned is that i need to be very strategic with the workout selection for the week to ensure that i am allowing my CNS to recover. This means that i can't be smashing DL, Squats, OP, Bench, dips, and pull up PRs every session. but i need to take a more nuanced approach. After having a bit of a volume deload and playing around with novel exercises this week, I have a good system figured out and am excited to lift some heavy **** this upcoming week. Took a break from climbing this week to do some cardio and recovery work

Thursday:
6 mile bike commute
45 minute dog walk / jog
45 minute yoga, stretching, &- foam rolling session

Friday:
6 mile bike commute
45 minute dog walk / jog
45 minute calisthenics & foam rolling workout

Saturday:
45 minute jog / run with dogs
lifting & stretching session
6 mile bike trip for a haircut
felt absolutely drained heading into the gym due to getting into some sweet morning action with milady- took it light

Morning Workout
Saturday, August 3, 2024 at 10:50

backeards treadmill
Set 1: 0 mi | 10:00

Face Pull (Cable)
Set 1: 32.5 lb × 20
Set 2: 32.5 lb × 20
Set 3: 32.5 lb × 20

Scapula Hang/Pull Ups
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps

Cable Crunch
Set 1: 42.5 lb × 16
Set 2: 52.5 lb × 15
Set 3: 62.5 lb × 15

Upright Row (Barbell)
Set 1: 40 lb × 16
Set 2: 50 lb × 13
Set 3: 50 lb × 13
Invalid Link Removed


Sunday:
45 minute sunday morning stroll with doggies
45 minute lifting session - again milady tricked me into some morning action before lifting, and though i did feel weaker on bench i was still impressed with the quality of this session
13 mile round trip bike ride with gf for a lunch date in the city

Morning Workout
Sunday, August 4, 2024 at 11:02

backeards treadmill
Set 1: 0 mi | 8:00

Incline Bench Press (Smith Machine)
slow negatives

Set 1: 65 lb × 10
Set 2: 95 lb × 6
Set 3: 135 lb × 10
Set 4: 155 lb × 5
Set 5: 165 lb × 5
Set 6: 185 lb × 3
Set 7: 185 lb × 2
Set 8: 135 lb × 11

Pull Up
Set 1: 3 reps
Set 2: +25 lb × 3
Set 3: +35 lb × 3
Set 4: +45 lb × 3
Set 5: +65 lb × 1
Set 6: +65 lb × 1

Scapula Hang/Pull Ups
Set 1: 8 reps
Set 2: 8 reps

Chest Dip
Set 1: 8 reps
Set 2: +30 lb × 6
Set 3: +30 lb × 5

Chin Up
extremely slow negatives

Set 1: 3 reps
Set 2: 3 reps
Set 3: 3 reps
Invalid Link Removed

 

[KlausCoin]

sunday i hit a PR on on weighted pull ups
2 singles with +65 lbs dumbell

Even though i am feeling CNS fatigue after my activities
With the alpha gel & m-test when im actually in the gym / on the bike / doing physical activity i feel like i can keep going and pleasantly surprise myself

 

[KlausCoin]

Hello and GM
time for a week in review. Very impressed with this past week of performance in the gym, on the bike, and on the climbing wall. 35 days into 75 hard, its cool to see the measurable differences over the 1st half

Nutrition and protein goals are locked in. I am bumping calories this week to 3700 as the base. By the end of the week, i woke up nice and bloated at 177.4 on Thursday. Monday 8/12 back at 176.5 in the morning. feeling tight at 176.5 and not spilling over

Monday:
1st code deployment of the week
45 minute dog walk / jog
6 miles roundtrip bike ride
45 minute home calisthenics and stretching workout


Tuesday:
wfh so no bike commute

45 minute dog walk to park in the pm
Evening Workout
Tuesday, August 6, 2024 at 18:34

backeards treadmill
Set 1: 0 mi | 8:00

Scapula Hang/Pull Ups
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps

Kettlebell Swing
Set 1: 40 lb × 40
Set 2: 40 lb × 35
Set 3: 40 lb × 30

Suitcase squat
Set 1: 20 reps
Set 2: +40 lb × 20
Set 3: +40 lb × 20

Cable Crunch
Set 1: 52.5 lb × 20
Set 2: 62.5 lb × 20
Set 3: 72.5 lb × 12
Set 4: 97.5 lb × 4

Notes: full stack baybeeee


Single Leg Bridge
Set 1: 24 reps
Set 2: 24 reps
Set 3: 24 reps

Incline Bicep Curl
Set 1: 40 lb × 22
Set 2: 50 lb × 22
Set 3: 50 lb × 22
Set 4: 50 lb × 25

Lateral Raise (Dumbbell)
Set 1: 20 lb × 24
Set 2: 30 lb × 24
Set 3: 30 lb × 24
Set 4: 30 lb × 30
Invalid Link Removed

Wednesday:
6 miles bike commute
90 minute -19 miles bike ride on the fixie

Thursday:
wfh no bike commute
45 minute dog walk in the rain

Evening Workout
Thursday, August 8, 2024 at 18:19

backeards treadmill
Set 1: 0 mi | 10:00

kettle vell around the world
Set 1: 40 lb × 40
Set 2: 40 lb × 30

Smith Machine Row
Set 1: 65 lb × 12
Set 2: 95 lb × 8
Set 3: 135 lb × 5
Set 4: 155 lb × 5
Set 5: 185 lb × 3
Set 6: 205 lb × 3
Set 7: 225 lb × 1
Set 8: 95 lb × 12

Stiff Leg Deadlift (Barbell)
Set 1: 135 lb × 12
Set 2: 185 lb × 10
Set 3: 225 lb × 6
Set 4: 245 lb × 5
Set 5: 135 lb × 10

Pull Up
Set 1: 3 reps
Set 2: +25 lb × 3
Set 3: +25 lb × 3
Invalid Link Removed



Friday:
6 miles bike commute
45 minute - 10 mile bike ride on the fixie

then 30 minute dog walk followed by a little arm session below:
Evening Workout
Friday, August 9, 2024 at 19:43

Incline Bicep Curl
Set 1: 40 lb × 22
Set 2: 50 lb × 22
Set 3: 60 lb × 13
Set 4: 60 lb × 11

Triceps Pushdown (Cable - Straight Bar)
Set 1: 47.5 lb × 16
Set 2: 52.5 lb × 15
Set 3: 57.5 lb × 13
Set 4: 57.5 lb × 15

Lateral Raise (Dumbbell)
Set 1: 20 lb × 24
Set 2: 30 lb × 24
Invalid Link Removed


Saturday:

45 minute dog jog/walk
1st climbing session in 2 weeks and was feeling quite strong on the wall - was positively surprised with my endurance and strength

Sunday:
45 minute dog walk to the park
45 minute home calesthenics, stretching, foam rolling

 

[KlausCoin]

Looking at this past week there was some notable highlights,

full stack cable crunch PR, PR on bent over rows, PR on stiff legged deadlifts, additionally i felt amazing on the 2 longer bike rides this week, and during the climbing session

the bump in calories, electrolytes, and supplements are helping with recovery, and im getting such deep restful sleep. I wake up in the moring feeling ready to go- as if i don't need coffee

 

[Dustin07]

That's amazing to me. you're 3" taller than me but at your macros I'd be about 210lbs.

 

[KlausCoin]

That's amazing to me. you're 3" taller than me but at your macros I'd be about 210lbs.

metabolisms are absolutely wild. I think all the little bits of cardio i do add up that result in such a high TDEE.
4-6 dog walks a day, bike commuting, walking to the grocery stores/restaurants near by, biking to the climbing gym. Im very fortunate that i only ever use my car on the weekends, Costco hauls or band practice, or some longer distance trips

 

[KlausCoin]

hopefully 1 day i can be a 210 shredded beefcake DILF

 

[Dustin07]

metabolisms are absolutely wild. I think all the little bits of cardio i do add up that result in such a high TDEE.
4-6 dog walks a day, bike commuting, walking to the grocery stores/restaurants near by, biking to the climbing gym. Im very fortunate that i only ever use my car on the weekends, Costco hauls or band practice, or some longer distance trips

Funny thing is I have been able to improve maintenance from like 1700 cals to around 2200+. But I took my bodyweight from 183 to 207 at an average of 2700-3000 calories. I just do not have a fast metabolism. I am 41 but that's the only part of me that feels slower by age tbh

 

[KlausCoin]

GM!
last week has been pretty crazy with a rec. Volleyball League starting up, driving up on Thursday to jackson hole, WY for a wedding, and then driving back yesterday.


My weight was moving up on the scale last week and touched 178 on Thursday.

Over the wedding weekend i was not following macros, but was making sure to at least get 150 G protein a day.

but with the traveling and sitting in a car on monday woke up this morning down at 176.4 again- not worried, the weightwill comeback


Currently feeling a bit under the weather- we were airbnb-ing with the GFs sister & husband and baby - and we have caught something from the baby- fatigue and foggy and slight nausea/indigestion


Will post last weeks workouts below

 

[sns8778]

I hope you feel better soon.