Kleen - Project 50: Under Construction

[MrKleen73]

Behind or ahead, keep the pace - consistency is how you will get into the condition you’re truly after! It’s awesome to hear you’re seeing the visual improvements; that is very rewarding when you can see the change, like watching a plant you’re growing start to bloom.

Agreed, I am getting to that point where the results are the motivation. I am enjoying what I see in the mirror more and more each week or two. I am definitely not going to slow the pace, just not push as high on gear as originally planned. As you can see from my above post, I have opted to go the low and slow route we discussed in here recently. Rather than bumping big doses and pushing body weight up higher than it needs to go with big bulks. Just seems if I can take a more healthy approach and achieve the goals that is the way to go. I may still try to find just enough mast to add in to take out the need for low dosed AI but for right now I am set. I have plenty backstock test from TRT to do this so no need to buy anything at the moment.

 

[Hyde]

Agreed, I am getting to that point where the results are the motivation. I am enjoying what I see in the mirror more and more each week or two. I am definitely not going to slow the pace, just not push as high on gear as originally planned. As you can see from my above post, I have opted to go the low and slow route we discussed in here recently. Rather than bumping big doses and pushing body weight up higher than it needs to go with big bulks. Just seems if I can take a more healthy approach and achieve the goals that is the way to go. I may still try to find just enough mast to add in to take out the need for low dosed AI but for right now I am set. I have plenty backstock test from TRT to do this so no need to buy anything at the moment.

I’ve heard Skip Hill say more than once on Blood Sweat & Gear that he doesn’t believe “bulking” is a suitable mentality for the masters lifter - the propensity for fat gain and health impact is too great, and the focus really should be towards what most would call a recomp/very lean gains in the off-season.

 

[MrKleen73]

I’ve heard Skip Hill say more than once on Blood Sweat & Gear that he doesn’t believe “bulking” is a suitable mentality for the masters lifter - the propensity for fat gain and health impact is too great, and the focus really should be towards what most would call a recomp/very lean gains in the off-season.

Awesome, since that is what I am instinctually gravitating too. I don't really want to be any higher body fat than I am now, and don't think there is any reason to be. I am pretty confident I can continue to lean up while building muscle with the increased T, and probably still be heavier when I finish.

Taking the wife to the TLC, En Vogue, Sean Kingston and Shaggy concert tonight. We will be going out to eat first, and having a couple of drinks before we get in there. Going to eat and drink freely, not worrying about macros on our nights out. Not at this point in the game anyway. Definitely also have zero intention of getting drunk because I just don't want to. Plus I have a leg session tomorrow.

 

[Rocket3015]

Agreed, I am getting to that point where the results are the motivation. I am enjoying what I see in the mirror more and more each week or two. I am definitely not going to slow the pace, just not push as high on gear as originally planned. As you can see from my above post, I have opted to go the low and slow route we discussed in here recently. Rather than bumping big doses and pushing body weight up higher than it needs to go with big bulks. Just seems if I can take a more healthy approach and achieve the goals that is the way to go. I may still try to find just enough mast to add in to take out the need for low dosed AI but for right now I am set. I have plenty backstock test from TRT to do this so no need to buy anything at the moment.

This sounds Very Smart to me, you seem to be very "In Tune" with what you are doing and the progress is evident. (I'm Jealous) But very happy for you!

 

[gphagan1]

7/1/23 - Morning Weight 200.2 - Looking lean today!

Upper Deload Style Session - 3 escalating weight working warm up sets - higher reps - more effort + 2 work sets

HS Decline Press - WU = 24, 45, 55 WS = 65x15, 65x13

HS Seated Row - WU = 25, 45, 55, WS = 55x16, 55x14

HS Shoulder Press WU=25, 45 WS 45x15, 45x13

HS Side Raise Machine Super ROM 30x a bunch, 45x another bunch - just pumping blood a lot of blood into them

Super Set
HS Preacher Curl - 45x16, 55x15, 65x15, 80x14, 80x12
HS Triceps Extension - 55x15, 65x15, 80x15, 90x15, 90x13 - I decided to push things a little harder on arms since I they were both supported movements and I couldn't really see them bothering the issue. I took arms to about a 5RIR

Still doing everything with nice and slow eccentrics, and a lot of stretch under load. Had a great pump from this and was looking like a beast in the gym mirrors. They have the best lighting at gyms... Definitely moving towards being the biggest and leanest out of the older guys. Which is a nice feeling to get back to. A few are bigger for sure but they have much bigger bellies too. Vascularity and shoulder / arm definition have definitely increased. Even at ART I noticed in the mirror when I am sitting up straight you can see my abs, which is pretty cool to see again. I am still nowhere near ripped but definitely leaning up nicely. I am still holding a lot of fat on my lower chest, back, and love handle area. I have no waist and pretty big obliques so even a little extra fat hangs over my belt/waistline. I am thinking another 5lbs of fat loss or so and I will be looking pretty good. Especially if I can continue to pair that with a little muscle growth, I will be looking pretty darn impressive again. At least by my own standards which is what counts.

I am also thinking I may not be as far behind the 8 ball as I thought. I am leaner now than I was at 195 when I started my prep for my contest way back in 2008. I could have definitely gotten on stage at 182 and around 5.5% then which is pretty damn lean for a local show. So being 5lbs heavier while depleted, and leaner already I think I am doing pretty good. I would like to be a touch leaner at that weight though. I would still like to add more lean tissue before then. Just not as worried about being able to get the job done without abusing myself too bad in the process.

It’s awesome your seeing the results, fruit of your labor. That bump up in Test should supercharge things for you nicely. You should come out of Summer looking jacked and lean.

I’ve heard Skip Hill say more than once on Blood Sweat & Gear that he doesn’t believe “bulking” is a suitable mentality for the masters lifter - the propensity for fat gain and health impact is too great, and the focus really should be towards what most would call a recomp/very lean gains in the off-season.

I totally agree with this…..a recomp. mentality is much healthier for us older guys. After all most of us are just trying to get back to close to our former glory.

 

[MrKleen73]

This sounds Very Smart to me, you seem to be very "In Tune" with what you are doing and the progress is evident. (I'm Jealous) But very happy for you!

Thanks Rocket! Yeah, I feel I have found a good method here with the fasting and a surplus on training days. Mix that with the additional volume and attention to progressive overload things are coming along nicely.

It’s awesome your seeing the results, fruit of your labor. That bump up in Test should supercharge things for you nicely. You should come out of Summer looking jacked and lean.

I totally agree with this…..a recomp. mentality is much healthier for us older guys. After all most of us are just trying to get back to close to our former glory.

Thanks GP! Yeah agreed, I don't like the idea of having to do a series of big ups and downs. I will most likely recomp until I hit a pretty lean state then start bringing in more calories slowly and tossing in minicuts to keep things under control. If bloods stay good enough to finish up the 6 months I should be looking damn good by the end. Then I will have a much better idea of where I think my weight will land once I cut down to show condition. . Decide if there is any need for an extra blast first or possibly even trying to do a practice show a bit earlier to dial things in if already where I need to be size wise. The weight cut off is 182 for 5'7-5'8 and I don't want to accidentally overshoot it and be the small guy in the open. Not sure what I will do for prep, but more than likely will work with a coach throughout the actual prep, at least for the nutrition.

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The wife and I had a great time at the concert last night, but it was hot as balls out there. Like miserable hot, but the wife really enjoyed it which was the goal. Everyone put on a great show. It was funny, we went to a Mexican place and the bartender was a lifter, and he was almost too excited to have me at the bar. I was just in a tank top and shorts because of the heat. I must have been looking pretty impressive because he was treating me like I was some sort of elite lifter. Showing all kinds of attention. LOL! He sat there trying to chat with me the whole time while on our date. It was pretty comical even to my wife. At one point I even apologized to her that he had inserted himself into our date. Dude made me a margarita so strong it was like he was trying to roofie me. Like so strong I did not even finish it.

I still needed some protein after the show so the wife wanted to go to iHop for a waffle. So we ate breakfast for dinner. Lots of carbs and salt yesterday, so even with the 4-5 bottles of water yesterday at the show I still woke up heavy this morning.

7/2/23 - Morning Weight - 208.1 - Definitely a little softer, and watery this morning. Spilled over a touch. The good news is that even at 208 I can see my abs when I flex them. Pretty happy with that.

I am supposed to go to the gym later today but may rest, I am really dragging ass from hours in the heat yesterday. I am just exhausted. So I hope I can get a nap in mid day, if a nap doesn't help I may push legs to tomorrow just to get good productive training. No need to dig a hole in recovery ability. For right now I am going to continue small increases on legs and arms to get things moving along a little. That coupled with the already decent increase in volume from additional exercises bringing in additional sets the legs should still be improving, and everything else should be in a maintenance area with the additional volume in "working warm up sets".

I should probably be released to start pushing more with upper body the Friday before I go out of town, then most likely kick off the true meso the following week in Denver. The hotel I am staying at has a small gym, but also has an agreement with another hotel that has one of the nicest. and more well equipped hotel gyms in the city. I think it is ranked like #5, has free weights, leg press, smith machine and a good amount of upper body stuff, so I should be able to smash it. Even if I have to sub a couple exercises, I can still put in a 3-4RIR performance on the ones I sub in and revert to the planned course of action upon returning. There is also a Planet Fitness like 2-3 blocks from the hotel too.

 

[gphagan1]

Thanks Rocket! Yeah, I feel I have found a good method here with the fasting and a surplus on training days. Mix that with the additional volume and attention to progressive overload things are coming along nicely.

Thanks GP! Yeah agreed, I don't like the idea of having to do a series of big ups and downs. I will most likely recomp until I hit a pretty lean state then start bringing in more calories slowly and tossing in minicuts to keep things under control. If bloods stay good enough to finish up the 6 months I should be looking damn good by the end. Then I will have a much better idea of where I think my weight will land once I cut down to show condition. . Decide if there is any need for an extra blast first or possibly even trying to do a practice show a bit earlier to dial things in if already where I need to be size wise. The weight cut off is 182 for 5'7-5'8 and I don't want to accidentally overshoot it and be the small guy in the open. Not sure what I will do for prep, but more than likely will work with a coach throughout the actual prep, at least for the nutrition.

==================================================================================

The wife and I had a great time at the concert last night, but it was hot as balls out there. Like miserable hot, but the wife really enjoyed it which was the goal. Everyone put on a great show. It was funny, we went to a Mexican place and the bartender was a lifter, and he was almost too excited to have me at the bar. I was just in a tank top and shorts because of the heat. I must have been looking pretty impressive because he was treating me like I was some sort of elite lifter. Showing all kinds of attention. LOL! He sat there trying to chat with me the whole time while on our date. It was pretty comical even to my wife. At one point I even apologized to her that he had inserted himself into our date. Dude made me a margarita so strong it was like he was trying to roofie me. Like so strong I did not even finish it.

I still needed some protein after the show so the wife wanted to go to iHop for a waffle. So we ate breakfast for dinner. Lots of carbs and salt yesterday, so even with the 4-5 bottles of water yesterday at the show I still woke up heavy this morning.

7/2/23 - Morning Weight - 208.1 - Definitely a little softer, and watery this morning. Spilled over a touch. The good news is that even at 208 I can see my abs when I flex them. Pretty happy with that.

I am supposed to go to the gym later today but may rest, I am really dragging ass from hours in the heat yesterday. I am just exhausted. So I hope I can get a nap in mid day, if a nap doesn't help I may push legs to tomorrow just to get good productive training. No need to dig a hole in recovery ability. For right now I am going to continue small increases on legs and arms to get things moving along a little. That coupled with the already decent increase in volume from additional exercises bringing in additional sets the legs should still be improving, and everything else should be in a maintenance area with the additional volume in "working warm up sets".

I should probably be released to start pushing more with upper body the Friday before I go out of town, then most likely kick off the true meso the following week in Denver. The hotel I am staying at has a small gym, but also has an agreement with another hotel that has one of the nicest. and more well equipped hotel gyms in the city. I think it is ranked like #5, has free weights, leg press, smith machine and a good amount of upper body stuff, so I should be able to smash it. Even if I have to sub a couple exercises, I can still put in a 3-4RIR performance on the ones I sub in and revert to the planned course of action upon returning. There is also a Planet Fitness like 2-3 blocks from the hotel too.

Glad you guys had a great time at the concert. Funny story about the bartender trying to get you drunk. Glad your wife was a good sport and didn’t let it get under her skin. My wife and I have had many a Saturday night or Sunday morning that it was like, alright is it IHOP or Waffle House, because that’s all that was open. Hopefully you’ll be able to go full force after Friday.

 

[MrKleen73]

Glad you guys had a great time at the concert. Funny story about the bartender trying to get you drunk. Glad your wife was a good sport and didn’t let it get under her skin. My wife and I have had many a Saturday night or Sunday morning that it was like, alright is it IHOP or Waffle House, because that’s all that was open. Hopefully you’ll be able to go full force after Friday.

Yeah, it was funny, the wife and I both got a kick out of it. It felt good to be honest, I haven't been at this point in a while. So it felt good to have that obvious admiration from a fellow lifter. Especially outside the gym.

I have no qualms admitting that vanity has always played a role in my lifting. It was the reason I started it in the first place. I grew up wanting to look like Conan the Barbarian because I wanted people to see me the way I saw him. So definitely not complaining. I just take that is a more recognition of my hard work and it just motivates me even more to keep going.

I am going in to do some lower body soon. Probably going to do squat stance leg press & smith machine feet forward squats for quads then figure out the Glutes, Hams, and calves at the gym depending on what is open. Finish off by sitting in the hydro massage bed, the deep tissue chair, then tan and get home for a meal. That is definitely one benefit to going over to planet fitness, after 10 minutes in the hydro bed, then 10 minutes in the massage chair I am totally relaxed and my back loosens up so much. Admittedly the hydro-massage bed doesn't feel great during, it kind of stings the skin at higher pressures but if you keep the pressure high enough and concentrate it on your upper and mid back it will turn your back into jello when you get up. I leave it around a 6 if not in an auto-massage mode where it changes on its own.

 

[akboom87]

Yeah, it was funny, the wife and I both got a kick out of it. It felt good to be honest, I haven't been at this point in a while. So it felt good to have that obvious admiration from a fellow lifter. Especially outside the gym.

I have no qualms admitting that vanity has always played a role in my lifting. It was the reason I started it in the first place. I grew up wanting to look like Conan the Barbarian because I wanted people to see me the way I saw him. So definitely not complaining. I just take that is a more recognition of my hard work and it just motivates me even more to keep going.

I am going in to do some lower body soon. Probably going to do squat stance leg press & smith machine feet forward squats for quads then figure out the Glutes, Hams, and calves at the gym depending on what is open. Finish off by sitting in the hydro massage bed, the deep tissue chair, then tan and get home for a meal. That is definitely one benefit to going over to planet fitness, after 10 minutes in the hydro bed, then 10 minutes in the massage chair I am totally relaxed and my back loosens up so much. Admittedly the hydro-massage bed doesn't feel great during, it kind of stings the skin at higher pressures but if you keep the pressure high enough and concentrate it on your upper and mid back it will turn your back into jello when you get up. I leave it around a 6 if not in an auto-massage mode where it changes on its own.

Sounds like a good time with the wife! Yeah the weather down your way has been brutal, hopefully some cooler weather will move in.

 

[MrKleen73]

Sounds like a good time with the wife! Yeah the weather down your way has been brutal, hopefully some cooler weather will move in.

No doubt! We had a great time. One good thing that came from the bartender, he took a great picture of us!

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I didn't and up training yesterday, I was totally drained. The heat had just taken it out of me. I am sure having a good bit of that deadly drink didn't help.

7/3/23 - Morning Weight 208.2 - No change from yesterday

Lower Body

Pre-workout - Pump Addict - 1 rounded scoop
PeriWorkout Drink - 63g CT Lemonade Mix, 1 scoop Super Carb (25g HBCD), 2 scoops whey, 20g collagen

StairMill - 6 minutes pushing the stairs down at various levels

Feet Forward Smith Squats - 95x10, 115x10, 160x8, 205x8, 225x8, 185x8 - My feet were a little too far forward on one of the reps and my lower back rounded a little and tweaked a little. I tried to recover but it was too late. So I lowered the weight did another set to see how it felt and called it on these.

HS 45 Degree Leg Press - 4p x 15, 6px12, 8p x8, 8p x15, 8p x 13 - I really focused on using the quads for these as if trying to slide my feet up the platform like a leg extension. Just trying to get the most quad stimulation out of the least weight since I was being cautious of my lower back.

Body Weight Hyper Extensions - 15, 13, 10 - I tried to really focus on tightening the glutes and getting a stretch at the bottom to loosen up my lower back. No GHR movement here, didn't want to push too hard and actually hyperextend the back too much.

Seated Leg Curls - 2 warm ups, and 1 working set - These started bothering lower back.

Leg Extensions - 2 warm Ups and 1 working set - Just matching the sets on hamstrings here.

Calf Press - 2 Warm Ups + 2 working sets of 270

Ab Machine - 3 ascending weight work sets

I went and did both the massage options, about to lather up the lower back with some HELIOS, and then put some ice on it in a little bit. It is getting tender, and I want to try to make sure it doesn't get in the way of training.

Just finished a 6oz 93/7 turkey burger and some fries from the air fryer for a post workout. Will have some protein and some rice cereal here shortly and call it a night.

 

[Dustin07]

Getting caught up! The talkatap app isn't great for staying up to date with everyone when you travel lol....

That concert, what an old school mix! Funny thing is I probably never would have gone to see TLC back in the day but now it sounds like a fun date night with the wife.

That picture of you, you totally remind me of Mitch Pileggi (sons of anarchy) like you guys could be brothers

 

[Hyde]

Good date picture!

Sorry about the back; not surprised the lying curls bothered it but there’s a lot of great ways to skin the cat so one way or another you will be able to keep working.

Does your gym have a standing leg curl? There was one gym here but it closed before the pandemic.

 

[Rocket3015]

Great Picture of you two, you both look happy and that is wonderful !

 

[akboom87]

Looks like a fun night for sure! Ice cold margaritas and good food and great company! Arms looking jacked to brother!!

 

[MrKleen73]

Getting caught up! The talkatap app isn't great for staying up to date with everyone when you travel lol....

That concert, what an old school mix! Funny thing is I probably never would have gone to see TLC back in the day but now it sounds like a fun date night with the wife.

That picture of you, you totally remind me of Mitch Pileggi (sons of anarchy) like you guys could be brothers

I will take it, he was born in 52 if I can look like that at his age it's a win. Of course I will be a little bigger I hope!

Yeah the concert was fun but not something I would have bought tickets to for myself, but for a date with the wife... Perfection, she had a blast, and I had a blast watching her, and the were good too. I always had pretty eclectic music taste but normally more aggressive stuff.

7/4/23 - Morning Weight 209.1lbs - I had lots of carbs yesterday, still looking pretty lean though. Abs have not dimishined but stomach is a little thicker today. Could be a little backed up from the Aleve. Kicked off my first 300mg week with 150mg for Sunday shot. Really considering getting some mast and keeping test at 300 to better manage estrogen sides without an AI. I have been watching some people recommended for safer cycling practices and think this may be the better way to go.

Good date picture!

Sorry about the back; not surprised the lying curls bothered it but there’s a lot of great ways to skin the cat so one way or another you will be able to keep working.

Does your gym have a standing leg curl? There was one gym here but it closed before the pandemic.

I think we might have one in there somewhere. I will have to check and see.

Great Picture of you two, you both look happy and that is wonderful !

Thanks, we had a great time!

Looks like a fun night for sure! Ice cold margaritas and good food and great company! Arms looking jacked to brother!!

Thank You Sir!

7/5/23 - Morning Weight 212.2lbs - Actually a little surprised by this. Overall calories and carbs were lower than usual but the quality and type of foods not so great. Either way, I am a little spilled over, and overdue for a fast. One thing about fasting the way I am, is if you miss a training day and have to move it there is a good likelihood you also miss a chance to fast. So I am going to fast today to get one in before leaving for Denver.

I hope everyone had a great 4rth of July. My lower back was pretty good all day yesterday, I did have to be a little careful with it. Had to navigate some stairs at the beach house carrying a cooler and did well. However when I sat down in my car this morning it let me know I needed some more aleve. Definitely improving though! Plan will be upper body tomorrow then Lower body Friday which gives the lower back a little more recovery time.

 

[MrKleen73]

7/6/23 - Morning Weight 204.3 - Big drop from yesterday's fast, but I was spilled over so that makes a lot of sense. It's funny how different things look on the way back down compared t the way back up. Although obviously leaner after the fast I always look tighter as I climb up the weight than I do on the way back down. Obviously this has a lot to do with glycogen and sodium load in the muscle compared to being depleted on the way back down. I fully expect that tomorrow I will look leaner even if my weight goes back up 2 lbs.

I have been educating myself a bit more on some of the steroid "safe use" models and coming up with a better plan for my cycle. Going to stick with the 300mg for a little bit, slowly removing the AI, and then take test as high as i can go without any estrogen sides. Once I begin to show sides, I will bump back to the previous 50mg increase, and then add in some Mast to round out the rest of the anabolics I desire, and only increase test again if I start getting signs of low estrogen.

Diet is going to change a bit leaning more on fruits and veggies for the antioxidant properties which should help keep me healthier overall, or at least help. I figure if I am going to do this i should follow a good model that is more based on health than pushing the envelope with riskier dosing.

I worked out in the gym across the street from work during lunch today.

Upper Body - 5-6RIR - All negatives are 4 second counts.

DB Incline Press - 20x12, 40x8, 60x4, 60x11, 60x10, 60x10

Assisted Pull ups - -120x12, -100x8, -80x4, -100x12, -100x11, -100x10

Assisted Dips - -100x12, -80x8, -60x4, -100x13, -100x12

DB Hammer Curls - 20x12, 25x8, 25x4, 20x15, 20x13

Super ROM Db Side Raises - 10x15, 10x15, 10x13

Called it a day... Had a nice pump, and no pain during the session so a win in my book! Really hoping for a release tomorrow even if that just lets me start pushing to 4RIR I can get things moving in the right direction again.

 

[akboom87]

7/6/23 - Morning Weight 204.3 - Big drop from yesterday's fast, but I was spilled over so that makes a lot of sense. It's funny how different things look on the way back down compared t the way back up. Although obviously leaner after the fast I always look tighter as I climb up the weight than I do on the way back down. Obviously this has a lot to do with glycogen and sodium load in the muscle compared to being depleted on the way back down. I fully expect that tomorrow I will look leaner even if my weight goes back up 2 lbs.

I have been educating myself a bit more on some of the steroid "safe use" models and coming up with a better plan for my cycle. Going to stick with the 300mg for a little bit, slowly removing the AI, and then take test as high as i can go without any estrogen sides. Once I begin to show sides, I will bump back to the previous 50mg increase, and then add in some Mast to round out the rest of the anabolics I desire, and only increase test again if I start getting signs of low estrogen.

Diet is going to change a bit leaning more on fruits and veggies for the antioxidant properties which should help keep me healthier overall, or at least help. I figure if I am going to do this i should follow a good model that is more based on health than pushing the envelope with riskier dosing.

I worked out in the gym across the street from work during lunch today.

Upper Body - 5-6RIR - All negatives are 4 second counts.

DB Incline Press - 20x12, 40x8, 60x4, 60x11, 60x10, 60x10

Assisted Pull ups - -120x12, -100x8, -80x4, -100x12, -100x11, -100x10

Assisted Dips - -100x12, -80x8, -60x4, -100x13, -100x12

DB Hammer Curls - 20x12, 25x8, 25x4, 20x15, 20x13

Super ROM Db Side Raises - 10x15, 10x15, 10x13

Called it a day... Had a nice pump, and no pain during the session so a win in my book! Really hoping for a release tomorrow even if that just lets me start pushing to 4RIR I can get things moving in the right direction again.

That’s a big drop! Nice session too, those super ROM db side raises are killers man.

Looks like you have been doing some homework and working on a game plan. I’ll be excited to see how it treats you and what kind of gains you achieve.

hoping you get released soon and pain free is always a win!

 

[gphagan1]

7/6/23 - Morning Weight 204.3 - Big drop from yesterday's fast, but I was spilled over so that makes a lot of sense. It's funny how different things look on the way back down compared t the way back up. Although obviously leaner after the fast I always look tighter as I climb up the weight than I do on the way back down. Obviously this has a lot to do with glycogen and sodium load in the muscle compared to being depleted on the way back down. I fully expect that tomorrow I will look leaner even if my weight goes back up 2 lbs.

I have been educating myself a bit more on some of the steroid "safe use" models and coming up with a better plan for my cycle. Going to stick with the 300mg for a little bit, slowly removing the AI, and then take test as high as i can go without any estrogen sides. Once I begin to show sides, I will bump back to the previous 50mg increase, and then add in some Mast to round out the rest of the anabolics I desire, and only increase test again if I start getting signs of low estrogen.

Diet is going to change a bit leaning more on fruits and veggies for the antioxidant properties which should help keep me healthier overall, or at least help. I figure if I am going to do this i should follow a good model that is more based on health than pushing the envelope with riskier dosing.

I worked out in the gym across the street from work during lunch today.

Upper Body - 5-6RIR - All negatives are 4 second counts.

DB Incline Press - 20x12, 40x8, 60x4, 60x11, 60x10, 60x10

Assisted Pull ups - -120x12, -100x8, -80x4, -100x12, -100x11, -100x10

Assisted Dips - -100x12, -80x8, -60x4, -100x13, -100x12

DB Hammer Curls - 20x12, 25x8, 25x4, 20x15, 20x13

Super ROM Db Side Raises - 10x15, 10x15, 10x13

Called it a day... Had a nice pump, and no pain during the session so a win in my book! Really hoping for a release tomorrow even if that just lets me start pushing to 4RIR I can get things moving in the right direction again.

Your cycle idea sounds like a good plan, that way you’re able to keep sides down without having to use an AI, and when you add the Mast it has AI effects as well. I’m a big believer in starting low and adding and adjusting your doses and drugs when your body tells you too. Oh and I always try not to use an AI unless absolutely necessary, if at all possible. This really should kick in really well for you, and you should see improvements quickly considering how far you’ve already come. Oh and Dustin is right you do look kind of like Mitch Pileggi, that’s pretty cool. That is a good picture of you and your wife, but I couldn’t help when I saw the Margaritas thinking about you saying that it was like that bartender was trying to slip you a roofie, good thing the wife was there.

 

[MrKleen73]

That’s a big drop! Nice session too, those super ROM db side raises are killers man.

Looks like you have been doing some homework and working on a game plan. I’ll be excited to see how it treats you and what kind of gains you achieve.

hoping you get released soon and pain free is always a win!

Definitely looking into this more. Everything I know about gear has been mostly bro information passed down from meathead to meathead over the years. So I have always been overshooting my testosterone, and probably initial doses of test since I never really started out with less than 500mg a week of test.

Thanks on the getting release, I think I will probably be released today, if I can get out of here for the session. If not I am more than likely going to start pushing just a little harder next week then kick off the true meso when I return as long as everything is feeling okay.

Your cycle idea sounds like a good plan, that way you’re able to keep sides down without having to use an AI, and when you add the Mast it has AI effects as well. I’m a big believer in starting low and adding and adjusting your doses and drugs when your body tells you too. Oh and I always try not to use an AI unless absolutely necessary, if at all possible. This really should kick in really well for you, and you should see improvements quickly considering how far you’ve already come. Oh and Dustin is right you do look kind of like Mitch Pileggi, that’s pretty cool. That is a good picture of you and your wife, but I couldn’t help when I saw the Margaritas thinking about you saying that it was like that bartender was trying to slip you a roofie, good thing the wife was there.

Thanks, as mentioned above, I have always started out at a point I would need an AI, and for the first 4-5 cycles I did not even know about SERMS or AI's so you know that wasn't a great situation. My gyno got worse while on an 800mg Test run, I got up to 238 while still wearing 34 inch waist pants. My thighs were like 28.5 inches and lean. I actually got in an accident on the way back to work from the gym and dislocated 4 ribs from my spine in my thoracic region, on top of severe whiplash and smashed my knee into the dash and it was swollen for weeks. It took a year and a half of being totally out before I could lift anything without pain. The doctor said I was lucky to have been so big, and still warm from the workout or I would have likely been in much worse shape. T-boned a car so hard it pushed the engine back like 6 inches off the mounts. So basically close to the end of the cycle I was immobilized, no SERM, and just turned into a tub of lard with even bigger moobs than I had left from my pubertal gyno. I have never gotten back to that size after that.

Anyway this safe use model is new to me, I have researched gear before but mostly anabolic/androgenic ratios, wetness, things like that but this is a completely new outlook. Plus the idea of titrating up, getting used to a new dose then titrating up again while monitoring health markers and not really needing to come off until your markers hit whatever level of risk you are willing to take. Just sounds like a better way. When I was growing up we were told nothing under 500 was going to do any good. While that may seem true with a 10-12 week cycle, a longer more sustainable cycle is obviously going to work too. While being less deleterious to health.

 

[gphagan1]

Definitely looking into this more. Everything I know about gear has been mostly bro information passed down from meathead to meathead over the years. So I have always been overshooting my testosterone, and probably initial doses of test since I never really started out with less than 500mg a week of test.

Thanks on the getting release, I think I will probably be released today, if I can get out of here for the session. If not I am more than likely going to start pushing just a little harder next week then kick off the true meso when I return as long as everything is feeling okay.

Thanks, as mentioned above, I have always started out at a point I would need an AI, and for the first 4-5 cycles I did not even know about SERMS or AI's so you know that wasn't a great situation. My gyno got worse while on an 800mg Test run, I got up to 238 while still wearing 34 inch waist pants. My thighs were like 28.5 inches and lean. I actually got in an accident on the way back to work from the gym and dislocated 4 ribs from my spine in my thoracic region, on top of severe whiplash and smashed my knee into the dash and it was swollen for weeks. It took a year and a half of being totally out before I could lift anything without pain. The doctor said I was lucky to have been so big, and still warm from the workout or I would have likely been in much worse shape. T-boned a car so hard it pushed the engine back like 6 inches off the mounts. So basically close to the end of the cycle I was immobilized, no SERM, and just turned into a tub of lard with even bigger moobs than I had left from my pubertal gyno. I have never gotten back to that size after that.

Anyway this safe use model is new to me, I have researched gear before but mostly anabolic/androgenic ratios, wetness, things like that but this is a completely new outlook. Plus the idea of titrating up, getting used to a new dose then titrating up again while monitoring health markers and not really needing to come off until your markers hit whatever level of risk you are willing to take. Just sounds like a better way. When I was growing up we were told nothing under 500 was going to do any good. While that may seem true with a 10-12 week cycle, a longer more sustainable cycle is obviously going to work too. While being less deleterious to health.

Wow, man I didn’t know about your wreck and recovery. Glad you pulled through it alright. I can relate, at the end of 2019 I got ran off the road on my way to work and wedged our SUV between two trees, I didn’t wake up until in the ambulance ride to the hospital, ended up with several broken ribs and a ruptured spleen. Bad part is I was recovering from a shoulder injury from when I had hit a Bench of 365 at 55 years old, after I racked the weight I felt a tear in my upper pec/front delt area. It turned black and blue and I had an appointment with an orthopedic that Friday when I had the wreck. It’s actually been a long journey back, and COVID didn’t help. I changed my thinking on cycles and training as well back then to more conservative. I used to be everything balls to the walls, but that doesn’t always agree with staying healthy as we get older. It’s took some learning for my thick head to train smarter and leave some in the tank to avoid injuries. I hear you on the 500 mg Test as a minimum on cycles, that’s the same mindset I had really until rethinking how to run cycles safer over the last few years. With the proper compounds, that you respond well to, you will get where you want with proper diet and training, really without ever having to hit 500 on Test honestly. And you obviously have that down pat.

 

[MrKleen73]

Wow, man I didn’t know about your wreck and recovery. Glad you pulled through it alright. I can relate, at the end of 2019 I got ran off the road on my way to work and wedged our SUV between two trees, I didn’t wake up until in the ambulance ride to the hospital, ended up with several broken ribs and a ruptured spleen. Bad part is I was recovering from a shoulder injury from when I had hit a Bench of 365 at 55 years old, after I racked the weight I felt a tear in my upper pec/front delt area. It turned black and blue and I had an appointment with an orthopedic that Friday when I had the wreck. It’s actually been a long journey back, and COVID didn’t help. I changed my thinking on cycles and training as well back then to more conservative. I used to be everything balls to the walls, but that doesn’t always agree with staying healthy as we get older. It’s took some learning for my thick head to train smarter and leave some in the tank to avoid injuries. I hear you on the 500 mg Test as a minimum on cycles, that’s the same mindset I had really until rethinking how to run cycles safer over the last few years. With the proper compounds, that you respond well to, you will get where you want with proper diet and training, really without ever having to hit 500 on Test honestly. And you obviously have that down pat.

Man thanks for this compliment! It means a lot. I have been on that same revamp process on training and think I have finally figured that out pretty good. The RP App makes it pretty easy, but also understanding the concepts behind it by having listened to their hypertrophy book as well helps me understand it even more.

I will say this, I can't wait to be released. I am itching to get into deeper RIR, and really feel worked at the end of a session. Don't get me wrong, I have actually enjoyed the sessions, making them productive enough to maintain, and been happy with how things are recovering. However I am itching to push hard! Good thing the program will limit me to 3-4RIR at the beginning of the meso. I am very likely going to order some masteron while I am out in Denver, so I know I will be home when it comes in. I probably wont need it for another month, maybe longer. I need to get an idea of if i can handle 300 with no AI first. Next week I will only do one dose of AI with my first shot then go from there. Give the no AI @ 300t a few more weeks and see if I feel I can up test another 50mg, stay at 300t and add a little masteron, or decrease to 250 and add a little more masteron to keep things moving up a little at a time. According to the guy I am following jumps should be around 50mg, and increase when progress slows, or if not already at the progress level you are seeking. With the intent to run this through the end of year just good steady progress is needed, nothing crazy. Then I will decide if I will cruise after that, and thrn run a prep cycle, go back to TRT for a while, then cycle one last time before the prep cycle, or just TRT until I start the prep cycle. Of course this will all depend on how much progress I have already made.

If I hit 210 around 12% that already leaves me with 184.8lbs lean mass with a 182 cut off. Now that is shooting pretty high on expectations if keeping doses relatively low, but I will use my health markers as a guide to how high I can take this. I could finish around a gram a week if things went really well. I have no clue yet how things are going to work out.

So a couple of the possible scenarios:
210 @12-15% = 184.8 down to 178.5 LBM - Most likely either cruise, or TRT dose after and only run a prep cycle.
205@12-15% - 180.4 down to 174.5 LBM - Most likely TRT for a few months then a shorter cycle, then cruise or TRT until contest prep begins.

I may do better than these scenarios, or worse, but will adjust as I go, trying to limit sides along the way. It will be a dance because I have 3-5% of BF to drop while adding muscle simultaneously to hit these markers. The first portion will be a little more focused on getting leaner, then as we get closer to fall I will turn up calories a bit more. I still intend to be in a surplus on all training days, and use some fasting during this time for quick clean ups, but may also go with something like a PSMF to keep stimulating protein synthesis throughout the day. We shall see. As of right now I will likely only do one 36-48 hour fast a week, and some intra day fasting on the 2nd rest day of the week. Then cut the fasting out of the 2nd day once i feel I am lean enough to do so.

 

[MrKleen73]

Next week, diet will be a lot more under control than when I typically travel. I will likely keep all meals but one a day pretty tight, and possibly lower calorie to allow a larger dinner / post workout meal. Hopefully, I can come back a little leaner, or at least no fatter this way. I may even get myself a 2lb jug of protein when I get there or a box of decent protein bars to assist in keeping things tighter, while still meeting protein needs.

 

[gphagan1]

Man thanks for this compliment! It means a lot. I have been on that same revamp process on training and think I have finally figured that out pretty good. The RP App makes it pretty easy, but also understanding the concepts behind it by having listened to their hypertrophy book as well helps me understand it even more.

I will say this, I can't wait to be released. I am itching to get into deeper RIR, and really feel worked at the end of a session. Don't get me wrong, I have actually enjoyed the sessions, making them productive enough to maintain, and been happy with how things are recovering. However I am itching to push hard! Good thing the program will limit me to 3-4RIR at the beginning of the meso. I am very likely going to order some masteron while I am out in Denver, so I know I will be home when it comes in. I probably wont need it for another month, maybe longer. I need to get an idea of if i can handle 300 with no AI first. Next week I will only do one dose of AI with my first shot then go from there. Give the no AI @ 300t a few more weeks and see if I feel I can up test another 50mg, stay at 300t and add a little masteron, or decrease to 250 and add a little more masteron to keep things moving up a little at a time. According to the guy I am following jumps should be around 50mg, and increase when progress slows, or if not already at the progress level you are seeking. With the intent to run this through the end of year just good steady progress is needed, nothing crazy. Then I will decide if I will cruise after that, and thrn run a prep cycle, go back to TRT for a while, then cycle one last time before the prep cycle, or just TRT until I start the prep cycle. Of course this will all depend on how much progress I have already made.

If I hit 210 around 12% that already leaves me with 184.8lbs lean mass with a 182 cut off. Now that is shooting pretty high on expectations if keeping doses relatively low, but I will use my health markers as a guide to how high I can take this. I could finish around a gram a week if things went really well. I have no clue yet how things are going to work out.

So a couple of the possible scenarios:
210 @12-15% = 184.8 down to 178.5 LBM - Most likely either cruise, or TRT dose after and only run a prep cycle.
205@12-15% - 180.4 down to 174.5 LBM - Most likely TRT for a few months then a shorter cycle, then cruise or TRT until contest prep begins.

I may do better than these scenarios, or worse, but will adjust as I go, trying to limit sides along the way. It will be a dance because I have 3-5% of BF to drop while adding muscle simultaneously to hit these markers. The first portion will be a little more focused on getting leaner, then as we get closer to fall I will turn up calories a bit more. I still intend to be in a surplus on all training days, and use some fasting during this time for quick clean ups, but may also go with something like a PSMF to keep stimulating protein synthesis throughout the day. We shall see. As of right now I will likely only do one 36-48 hour fast a week, and some intra day fasting on the 2nd rest day of the week. Then cut the fasting out of the 2nd day once i feel I am lean enough to do so.

That’s a reasonable and smart plan, and I think cycling like that is truly the best way as we age. I think 210 at 12% body fat is very doable. Hopefully they’ll release you and you can keep this train rolling.

 

[MrKleen73]

That’s a reasonable and smart plan, and I think cycling like that is truly the best way as we age. I think 210 at 12% body fat is very doable. Hopefully they’ll release you and you can keep this train rolling.

Thanks! Yeah, I truly wish I had been introduced to this idea my first cycle. I could have avoided a lot of sides, and possible damage to arterial health.

Yeah, I am trying to create some realistic possibilities, and with as big as I have been before, I don't think 210@12% is really a big stretch for expectations but since I am not sure how much gear I will be able to push during that time it is a hard thing to guess.

I had to reschedule my ART appt until next Saturday but told him I have not had any pain from the trigger point since the last session, and wanted to know if I could go ahead and start pushing a bit harder. Hopefully he will give me the news I am craving to hear.

I was 208 in my avatar and I would put myself around 12-ish% in that picture, and had only been running 200mg test for about 2-3 months prior to that. So not really on a cycle then. I probably put on another 5lbs of muscle after this on the following cycle finishing up at about 15% at 219 and some change at my meet about 5 months later.

 

[Rocket3015]

Some Great Reading and Information In Here !! All the young'ins should read this !!

 

[MrKleen73]

That’s a reasonable and smart plan, and I think cycling like that is truly the best way as we age. I think 210 at 12% body fat is very doable. Hopefully they’ll release you and you can keep this train rolling.

Great news, he replied and said to go to town! Since my mesos typically start at 3RIR, I am going to aim for 4RIR this coming week, and then will kick off the next meso the week after I get back. Super excited to push upper again. Especially since I may be rev limiting the legs for the next week or so due to the tweak in the lower back on Saturday. Probably just going to program leg press as the main quad exercise for this first meso to make sure it is ready when I put more weight on my back. I am not against doing the Smith machine squats during this but if so I want it to be a second movement so the quads are already fatigued and it limits the weight I can use, which will limit the stress on lower back. More than likely though, I will play it safe and opt for hack squat if where I am lifting has one. if i have to rev limit legs this week, I may opt to push in some BFR work on the thighs. I intend to take some wraps with me for this just in case the lower back says no to heavy enough to be effective leg press as well. Then it may just be some BFR Isolation work on the quads and hamstrings.

Some Great Reading and Information In Here !! All the young'ins should read this !!

Agreed!

I found the guy Joe Jeffery, who I am reading a lot on his site Physique Collective from Dr. Mike Isreatel from RP. That is who he is working with to optimize his cycles in a more healthy manner. Since i trust Dr. Mike, I trust that this guy most likely really knows his stuff. Although if anyone else has some people big on safer use cycling I should look up let me know.

 

[Hyde]

You probably won’t be alright on 300 test without an AI. I need one over 150/wk, even microdosing daily or eod at 210/wk I need one.

But I don’t need an AI right now on 300 test, 200 mast & 80 DHB. If I drive the mast up later, I can drive the test up too in unison. It’s a androgen/estrogen balance thing. So if I just keep cranking mast, I’ll actually get low estrogen. At lower doses I need more test than mast, but at higher doses of test I start to need higher doses of mast, relatively. But everyone is very different.

 

[MrKleen73]

You probably won’t be alright on 300 test without an AI. I need one over 150/wk, even microdosing daily or eod at 210/wk I need one.

But I don’t need an AI right now on 300 test, 200 mast & 80 DHB. If I drive the mast up later, I can drive the test up too in unison. It’s a androgen/estrogen balance thing. So if I just keep cranking mast, I’ll actually get low estrogen. At lower doses I need more test than mast, but at higher doses of test I start to need higher doses of mast, relatively. But everyone is very different.

Yeah, I know I can run 200mg with no AI, and no issues, but haven't gone over that without an AI in a long time. I just assumed I was going to need one once I went any higher.

That is precisely what Joe Jeffery said too. In order to manage estrogen you find ceiling on test before estrogen becomes an issue, then add in non aromatizing compounds until the balance tips to androgenic then increase test to get some more estrogen to get back in balance then you can do add in more androgens, or both once you have more of an idea how your body responds. It is actually a really cool concept to me. Also a bit of an AHA moment for me.

I am going to look up some of the other guys you mentioned in your PM, but from what it sounds like he is pushing a lot of the same information. Which makes me pretty happy.

 

[gphagan1]

Great news, he replied and said to go to town! Since my mesos typically start at 3RIR, I am going to aim for 4RIR this coming week, and then will kick off the next meso the week after I get back. Super excited to push upper again. Especially since I may be rev limiting the legs for the next week or so due to the tweak in the lower back on Saturday. Probably just going to program leg press as the main quad exercise for this first meso to make sure it is ready when I put more weight on my back. I am not against doing the Smith machine squats during this but if so I want it to be a second movement so the quads are already fatigued and it limits the weight I can use, which will limit the stress on lower back. More than likely though, I will play it safe and opt for hack squat if where I am lifting has one. if i have to rev limit legs this week, I may opt to push in some BFR work on the thighs. I intend to take some wraps with me for this just in case the lower back says no to heavy enough to be effective leg press as well. Then it may just be some BFR Isolation work on the quads and hamstrings.
Agreed!

I found the guy Joe Jeffery, who I am reading a lot on his site Physique Collective from Dr. Mike Isreatel from RP. That is who he is working with to optimize his cycles in a more healthy manner. Since i trust Dr. Mike, I trust that this guy most likely really knows his stuff. Although if anyone else has some people big on safer use cycling I should look up let me know.

Awesome….all aboard the gain train or should I say the cut train, no the recomp train.

 

[gphagan1]

You probably won’t be alright on 300 test without an AI. I need one over 150/wk, even microdosing daily or eod at 210/wk I need one.

But I don’t need an AI right now on 300 test, 200 mast & 80 DHB. If I drive the mast up later, I can drive the test up too in unison. It’s a androgen/estrogen balance thing. So if I just keep cranking mast, I’ll actually get low estrogen. At lower doses I need more test than mast, but at higher doses of test I start to need higher doses of mast, relatively. But everyone is very different.

I think that’s true for most people when they get over 200 to 300 they need an AI. I usually don’t need one until over 400. I’m the same way with Mast, it pretty much works as an AI for me and usually if I try to run it much higher than Test my estrogen will drop too low. But like you said everyone is different and needs to find their happy place where everything works for them.

 

[MrKleen73]

Awesome….all aboard the gain train or should I say the cut train, no the recomp train.

Chugga-Chugga-Chugga-Chugga-CHOO! CHOO!!!

I think that’s true for most people when they get over 200 to 300 they need an AI. I usually don’t need one until over 400. I’m the same way with Mast, it pretty much works as an AI for me and usually if I try to run it much higher than Test my estrogen will drop too low. But like you said everyone is different and needs to find their happy place where everything works for them.

Yeah, I imagine I do need the AI, until I get the mast in. If I notice I need one I may pop it back in to control things until the mast shows up. It would likely only be a couple weeks and a very low dose. Probably the smart thing to do unless I want to drop back to 250 for a little bit and see where that lands me. Which doesn't sound super appealing at this point. The "on Mindset" has already engaged. Especially with the fact that I just got released to train productively again and don't want to take another step backwards, or even coasting. It is time to start hitting the gas pedal damn it!

7/8/23 - Morning Weight 204 on the dot. - Down another .4 lbs with a full day of eating, and looking noticeably leaner again today.

I am going to try to get to the gym today once I get to Denver, as long as no delayed flights of other unforeseen issues, I think I can squeeze one in. If not, I will most likely get my next session in Monday, because Sunday I will be setting up the War Room for the pre trial set up, and I don't know if I will have time for a session until that is completed. Even the Planet Fitness out there closes at 9 on weekdays and 8 on weekdays. So I am really hoping this isn't a support deal where I have to be available at all hours. That will obviously create an issue with training. Then again, 5-6 days of 12-18 hours a day would be pretty nice for the check book though!!! I almost can't imagine the check that would produce. We shall see. I would also like to take an uber or something out of downtown and go find a trail to walk in the nature out there if possible. We shall see. If I get the chance, I will definitely share a few pictures.

Leaving for the airport in about 2 hours.

 

[gphagan1]

Have a safe flight.

 

[Rocket3015]

Flying is not a lot of fun these days, I'm not sure how those of you who need to do it often keep your sanity ???

 

[Dustin07]

Flying is not a lot of fun these days, I'm not sure how those of you who need to do it often keep your sanity ???

generally I find the TSA precheck is worth the $75. although a couple weeks ago at SeaTac they moved all the TSA pre-check people to one security gate, instead of sharing every gate with a faster line, and the pre-check line ended up being longer than non precheck lol. however seatac is an outlier, one of the worst airports in the nation to be honest.

 

[MrKleen73]

Have a safe flight.

Thanks, I made it!

Flying is not a lot of fun these days, I'm not sure how those of you who need to do it often keep your sanity ???

I start out not having too much of that, so it isn't missed?

generally I find the TSA precheck is worth the $75. although a couple weeks ago at SeaTac they moved all the TSA pre-check people to one security gate, instead of sharing every gate with a faster line, and the pre-check line ended up being longer than non precheck lol. however seatac is an outlier, one of the worst airports in the nation to be honest.

Oh yeah that would really be annoying... I haven't bought it yet but traveling enough now to justify it.

I put in 12 hours yesterday setting up the war room for the pretrial and by the end of the night my knees and back were shot. Ridiculous amount of up and down from the floor, doing wire management and keeping everything looking good. I woke up to pee last night and my trigger point was unhappy. Barked at me, and was a little rough in the morning but has loosened up since. Yesterday was a lot of moving and reaching up, over, and around monitors at an odd angle. I think 12 hours of it was just too much. That being said, I feel it is going to be okay. I will lift legs later today so lng as they let me go in time. Then see how things feel tomorrow.

Now lets talk about my big snafu... I forgot to pack my testosterone. I pulled it back out of the bag Saturday thinking I might as well take Sunday's shot early and have to take less needles with me. Then I forgot to take Sundays shot early and also to bring it. So I will be 2 shots behind by the time I get back. Luckily just starting the 300 a week it is more like I preloaded a little for the week so should not be too disruptive other than just putting me back at TRT levels for another week. Not a huge deal. Just not ideal.

 

[Dustin07]

I haven't bought it yet but traveling enough now to justify it.

my wife talked me into it... I did it cause she wanted to... lol. but then the next few times I flew I decided it paid for itself instantly. no more taking shoes off, unpacking check bags in security, etc. much much nicer experience...

Now lets talk about my big snafu... I forgot to pack my testosterone. I pulled it back out of the bag Saturday thinking I might as well take Sunday's shot early and have to take less needles with me.

oh man that's a bummer... not really the same thing but I did that a couple weeks ago with my epi etc. threw my supplements in my gym bag, took my gym back to work, but forgot to move them to my carry on when i went from work to airport.

 

[MrKleen73]

7/10/23 Lower Body Session

HS 45 Degree Leg Press - WU = 2p x15, 4p x15, 6p x12, 8p x10, 10p x 8, 11p x6, Work Sets = 11p x 12, 11p x10, 8p x12

Lunges Quad Focus - 1 WU, 2 works sets
Lunges Glute Focus - 1 WU, 2 work sets
DB SLDL - 1 WU, 2 work sets

I pushed on this one but nothing too crazy, I was trying not to go over what I expect for next week, but more than last couple of sessions.

The gym at the sister hotel is pretty nice, good equipment and just enough to get everything you need to hit all body parts. Even has a free-weight power rack. I am trying to decide if I am going to go into the gym today with my trigger point, well... being triggered. If I do, it will be a low intensity session but I may take the evening off to let it recover.

I was so tired, I went to bed right after dinner last night. Got home, climbed in bed, turned on a stand up comedy playlist on youtube and just let it play until I passed out. I was probably out by 9:00, 9:30 at the latest. I feel much better since catching up on a little rest.

Nutritionwise, trying to be pretty good. Been relying on CAVA to keep things pretty healthy, a double meat Spicy Harrisa chicken bowl, with rice, supergreens, olives, hummus, hot sauce, and jalapeno feta cheese has been my go to here. I have had 3 bowls since I got here. It is a big easy nutrient dense meal that fits well into how much money I have to expense per day. I can make a bowl 1-2 meals. I also need to go grab a few more protein bars, been supplementing protein with the MetRx Big 100 bars here and there.

 

[Rocket3015]

Good to see you can make it work !

 

[Dustin07]

I was so tired, I went to bed right after dinner last night. Got home, climbed in bed, turned on a stand up comedy playlist on youtube and just let it play until I passed out. I was probably out by 9:00, 9:30 at the latest. I feel much better since catching up on a little rest.

do you ever watch Tom Pappa? he kills us lol, my wife and consider him our favorite...

 

[MrKleen73]

Good to see you can make it work !

Oh yeah, between CAVA, and Chipotle, I can eat pretty decently, and just back fill here and there with some less healthy options. I think I am going to go find a Neopolitan pizza for one of my meals this week. I have been craving some and not everyone in my family understands what good pizza is. So time away is when I get to have better pizza.

do you ever watch Tom Pappa? he kills us lol, my wife and consider him our favorite...

Yeah he is pretty funny, I like his dry wit and sarcasm. I think I just recently watched his last Netflix special.

I watch a lot of stand up, I really enjoy the Dry Bar Comedy youtube channel too. They do a lot of free specials, and they don't drink, or cuss so good for anyone to watch even if easily offended. You have to be pretty funny to do comedy in a dry bar so they tend to have great comics.

 

[Dustin07]

You have to be pretty funny to do comedy in a dry bar so they tend to have great comics.

that's a good point!

 

[Rocket3015]

You have to be pretty funny to do comedy in a dry bar so they tend to have great comics.

I never though about it that way, but you are right for sure!!

 

[MrKleen73]

that's a good point!

I never though about it that way, but you are right for sure!!

Yeah, I stumbled across that youtube channel looking for stuff to laugh at and was like what a total win! Also great if you don't feel like dealing with any of the political stuff they tend to stay away from that for the most part.

Gym Session - Upper body with Chest and Back focus

Not going to list a lot of details. I went to 4-5RIR for 2-3 sets per exercise, really focusing on form, contraction ,and keeping proper alignment to avoid triggering the trigger point.

DB Incline Bench - WU sets @ 10, 20, 40, 50, Work Sets 50, 50, 35

Seated Row Machine - matched sets / volume for chest - No recording, totally different machine than any I use so not reason to track just did the work. Also kept protraction slightly limited to avoid triggering the trigger point.

Super Set
Assisted Chest Focused Dips / Assisted Chin Ups = 1 warmup 3 work sets each

Free Motion Paused Y Raises - 1 warm up + 2 work sets

Pump Only - DB Super ROM Side Raises - 15lbs x 3RIR

Pump Only Super Set - EZ Bar Curls / EZ Bar OH Triceps Extensions = 45x3RIR on both


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Post Workout Meal
I went to a Neapolitan Pizza place called Marcos Coal Fired - Ball Park and had one of the best pizzas of my life. It was sooooo good! Neapolitan pizza is the best!!! If you ever go to Denver definitely give this place a shot. Just a 12 inch pizza with very thin crust, and a good local IPA to wash it down. I finished all of it, and it was absolutely delicious. Had a protein shake when I got home to bring up protein levels.

It was so good, I might have to make another trip over there before I leave. As thin as the crust is, and not overboard on cheese, I doubt the macros are even all that bad. Plus they use real olive oil so at least good fats.

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Physique is doing okay, I haven't been counting calories so much as mindful eating. Trying to ensure getting protein in and not going out of my way to consume a surplus.

For example yesterday I had 1 MetRx BIG 100 protein bar, 1 double meat CAVA Mediterranean bowl, the meal above, and a 40g whey serving of muscle milk. The day before it was some chicken street tacos for breakfast, and 2 double meat Cava bowls for lunch and dinner followed by a MetRx bar before bed.

All of the fiber I am getting from the CAVA bowls are doing a number on me too. Distending me a bit, but also cleaning me out. I am definitely also holding a good amount of water with all of the salt but don't think I should really be moving backwards. Bodyweight is up for sure since I am distended but I think calorie-wise I am probably still in a deficit or close to maintenance.

It is extremely likely I will go to CAVA again for lunch, easily the healthiest and most affordable option, then do a shoulder and arm focus upper body session tonight. I may look into some sushi for post workout tonight, but probably just way too much on the funds.

 

[Dustin07]

that pizza looks so good right now

youtube channel looking for stuff to laugh at and was like what a total win!

every time I need that I go to youtube and type "kid face soccer ball"

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Also great if you don't feel like dealing with any of the political stuff they tend to stay away from that for the most part.

totally agree! while I'm quite conservative I really don't like being "that guy" easily offended so I tend to be a little selective with my comedians these days. no need to just open myself up to frustration. we've gone through a long stint here where politics became THE thing to write about it seems...

 

[Rocket3015]

Now I want Pizza !!

 

[gphagan1]

That Pizza does look good, and for me they always seem to taste so much better when I’ve been on a cut, but man talk about getting filled up quick. In college I could devour a large and still have abs, now I do good to down 3 pieces.

 

[MrKleen73]

totally agree! while I'm quite conservative I really don't like being "that guy" easily offended so I tend to be a little selective with my comedians these days. no need to just open myself up to frustration. we've gone through a long stint here where politics became THE thing to write about it seems...

I would say I am fiscally conservative, including military, but socially libertarian. People need to live and let live instead of trying to get everyone in step with their beliefs. That being said I got turned off to a few comics I really enjoyed because they went too political. I don't want to go to a political lecture when trying to see stand up comedy. I don't want to really hear much from either side during my laughter time. I can deal with about 5 minutes of an hour long special being political but then move the F on, or lose me.

 

[MrKleen73]

Now I want Pizza !!

Just looking at the picture I can almost taste it. Definitely the best meal I have had since getting here!

That Pizza does look good, and for me they always seem to taste so much better when I’ve been on a cut, but man talk about getting filled up quick. In college I could devour a large and still have abs, now I do good to down 3 pieces.

Oh yeah, filled up quick, if this were an original crust or something I would have only got down about half the pizza, but the Neapolitan Crusts are so thin and light I wouldn't expect much more than 75g carbs from the entire crust.

 

[akboom87]

Pizza and a cold beer now that’s a winning combination!

 

[MrKleen73]

Pizza and a cold beer now that’s a winning combination!

Yep, and post workout, so it had a few good places to land!

Just had another CAVA bowl for lunch. I walked about a mile before grabbing it. I think I hit my limit on them just now. Which is a shame because the guy recognised me and gave me my extra chicken, and my drink for free.

Planning to hit Arms and shoulders tonight at the gym. Not really sure what I will eat tonight, but I do know it will not be CAVA.