Greetings,
Disclaimer
***Just a quick note that this isn't really a display thread for everyone, and for anyone who has high expectations of attaining multiple workout / supplementation orjisms while reading this is going to be less than impressed***
Now that the disclaimer is out of the way....
Log Goals
1. To log current stats and achievements
2. To log future goals & endeavours.
3. To Log Supp Stacks & what got me where I am currently.
Workout Goals
1. Recomp - Keeping my current 230lbs weight but reducing fat to 10%
2. Cardio - To increase my cardiovascular endurance / capacity to be able to jog for 30 minutes at a pace I choose or sprint for 1-2 minutes at a high rate of speed.
3. Hair - To keep the hair I have and to perhaps grow my receeding hairline back in ( receeded quite far at temples due to bad lifestyle / health / estrogen etc)
~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.
Weight: 226 - 231 lbs
Height: 5'7"
Body Type: MesoEndo ( Short, stocky puts muscle on easy ( lol easy, they mean with fuxin hard iron kickin workouts, yah easy ))
BF: 36%? - Current home scale with body fat analyzer tells me this with my age, height and weight input into it....seems a little high to me. This would equal 58lbs of fat ( which may be right ).
BP:
Current Diet
This is NOT I repeat NOT a military regime but goal is high protein
Morning: Shake with 1 to 1 1/2 scoops of ON 100% Whey and cup of frozen fruit blended.
Mid morning: Apple
Latter Morning: Protein with some carbs i.e. turkey sandwich with lots of turkey on wholewheat or 6-8 meatballs / sauce or Chicken or minced turkey etc etc 60- 80% protein 10 - 20% carbs and around 10 % fat. Not a science at this point just making sure lots of protein.
Afternoon:More protein etc like above
Latter afternoon: Banana, apple or sweet n salty bar
Pre Gym: 5g CEE + orange juice crystals ( like Tang )
Gym: 600mls or more water
Post: 2 x scoops ON 100% whey with 10g Creatine Mono and banana or fruit
Possibly a snack of meat / something delicious or more substantial than liquid.
Weekend diet: Oh yeah it's party time, Ice Cream, Frozen Yoghurt, Chocolate, Pizza. It's no holds barred yummyness
Supplementation
Workout Regime
I am going back, after playing around with a few different workouts, to what a basicaly used to do as it worked for me. Admittedly it's not all the same as I have found newer better exercises. I also just workout when I go to the gym I don't have a "Monday I must do this" but I rotate and do the next exercise after the previous days / whenver I was in workout:
1. Legs
* Squats - A2G squats, I have been back working since Sept 2006 and got up to 2x45's + bar weightwise but increased to that too quickly for my body combined with not enough stretching for my legs = injury of something ( ligament / tendon ) that is now sore on bending etc. I am now starting back on legs after about 1months break and starting with either just the bar or bodyweight squats. I will work my way up again with extreme stretching and low weight.
* Leg Press - See above notation
2. Back
* Chin Ups - When first into gym I attempt as many overhand / palm down chin ups ( at the moment = 1 - 1 1/2 )
* PullDowns - 2 Sets x 15 reps x warmup 100lbs, 3 sets x max reps(15 roughly) then drop x 120lbs, 100lbs, 80lbs
* Bent Over Rows - 2 Sets x 15 reps 2 x 25lbs + bar, 1 Set x 12 - 15 reps x 35lbs + bar, 2 sets x 8 - 10 reps x 45lbs + bar
* Pulley rows - 2 Sets x 15 reps x 115lbs, 3 sets x 10 - 15 reps x 115 - 145lbs.
3. Chest
* Flat Bench Barbell - 2 X 15 Reps x 25's + bar warmup, 3 Sets x 12, 10, 8 reps x 35's + bar
* DB Incline - 1 x 15 reps x 35's, 1 x 12 reps x 40's, 3 sets x 10, 8, 6 reps x 50's.
* Incline Flyes - 2 sets x 10 reps x 25's, 2 sets x 8 reps x 30's
* Cable um ( where you bring the arms from side to front and squeeze together) To finish off
4. Shoulders
* DB Military Press - 2 x 15 Reps x 30's, 1 x set x to fail reps x drop sets from 40's, 35's, 30's, 1 x set x drop sets from 45's, 35's, 30's, 1 x set x drop sets from 50's, 35's, 30's.
* Wide Grip Upright Rows - 2 x 15 Reps x 25's + Bar, 3 x sets x 35's + bar to failure.
* Rear Lateral DB Raises - 2 x 15 Reps x 20's, 3 x sets x 25's x to failure
* Close Grip Upright Rows - 4 x sets x 35's + bar to failure.
* Front Machine Raises - 3 x sets x 150lbs x reps to failure or increase weight.
~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.
Cycle Info:
Current cycles and logs can be found >>>here<<<
Bloodwork - Complete Panel Blood Test & Comprehensive Thyroid Panel.
• Total Testosterone
• Bioavailable Testosterone (AKA “Free and Loosely Bound”)
• Free Testosterone (if Bioavailable T is unavailable)
• SHBG
• DHT
• Estradiol (specify “ultrasensitive” assay for males)
• LH
• FSH
• Prolactin
• Cortisol
• Thyroid Panel
• CBC
• Comprehensive Metabolic Panel
• Lipid Profile
• T7 Comprehensive Thyroid Panel
Bloodwork Muahahahha
First Bloodwork Results Page 1
First Bloodwork Results Page 2
First Bloodwork Results Page 3
~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.
Updates:
Before To Current Pics:
Sept '06 Pics - Just started BB'ing again - Not very well done as whitewashed by midday sun:
Picture 1
Picture 2
Beginning July '07 - Not Bad for a noob camera guy
Picture 3
Picture 4
Picture 6
End July '07
Picture 7
Picture 8
Picture 9
Picture 10
Disclaimer
***Just a quick note that this isn't really a display thread for everyone, and for anyone who has high expectations of attaining multiple workout / supplementation orjisms while reading this is going to be less than impressed***
Now that the disclaimer is out of the way....
Log Goals
1. To log current stats and achievements
2. To log future goals & endeavours.
3. To Log Supp Stacks & what got me where I am currently.
Workout Goals
1. Recomp - Keeping my current 230lbs weight but reducing fat to 10%
2. Cardio - To increase my cardiovascular endurance / capacity to be able to jog for 30 minutes at a pace I choose or sprint for 1-2 minutes at a high rate of speed.
3. Hair - To keep the hair I have and to perhaps grow my receeding hairline back in ( receeded quite far at temples due to bad lifestyle / health / estrogen etc)
~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.
Weight: 226 - 231 lbs
Height: 5'7"
Body Type: MesoEndo ( Short, stocky puts muscle on easy ( lol easy, they mean with fuxin hard iron kickin workouts, yah easy ))
BF: 36%? - Current home scale with body fat analyzer tells me this with my age, height and weight input into it....seems a little high to me. This would equal 58lbs of fat ( which may be right ).
BP:
- 142/92 - 06/23/07 - Dr. says this is rather high and I should work on reducing this to something like 130/80.
- 135/80 - 08/01/07 - This seems to be the standard at the moment. I have taken it numerous times and it ends up around these numbers. Will check frequently and again at Dr's.
- Neck: 17"
- Biceps: L=16" - R=15 3/4"s
- Chest: 45 1/2"s
- Waist: 44 1/2"s - At belly button
- Thigh: L=27 - R=27 1/4"
- Calf: L=16 3/4"s - R=17
Current Diet
This is NOT I repeat NOT a military regime but goal is high protein
Morning: Shake with 1 to 1 1/2 scoops of ON 100% Whey and cup of frozen fruit blended.
Mid morning: Apple
Latter Morning: Protein with some carbs i.e. turkey sandwich with lots of turkey on wholewheat or 6-8 meatballs / sauce or Chicken or minced turkey etc etc 60- 80% protein 10 - 20% carbs and around 10 % fat. Not a science at this point just making sure lots of protein.
Afternoon:More protein etc like above
Latter afternoon: Banana, apple or sweet n salty bar
Pre Gym: 5g CEE + orange juice crystals ( like Tang )
Gym: 600mls or more water
Post: 2 x scoops ON 100% whey with 10g Creatine Mono and banana or fruit
Possibly a snack of meat / something delicious or more substantial than liquid.
Weekend diet: Oh yeah it's party time, Ice Cream, Frozen Yoghurt, Chocolate, Pizza. It's no holds barred yummyness
Supplementation
- Creatine Ethyl Ester
- Multivitamin
- Niacin 500mg's x 4 day i.e. 2g's
- Saw Palmetto - 1000mg timed release
- Omega / Fish Oils - 3000mg's x 2 i.e. 6g's day
- Vitamin E - 1x day
Workout Regime
I am going back, after playing around with a few different workouts, to what a basicaly used to do as it worked for me. Admittedly it's not all the same as I have found newer better exercises. I also just workout when I go to the gym I don't have a "Monday I must do this" but I rotate and do the next exercise after the previous days / whenver I was in workout:
1. Legs
* Squats - A2G squats, I have been back working since Sept 2006 and got up to 2x45's + bar weightwise but increased to that too quickly for my body combined with not enough stretching for my legs = injury of something ( ligament / tendon ) that is now sore on bending etc. I am now starting back on legs after about 1months break and starting with either just the bar or bodyweight squats. I will work my way up again with extreme stretching and low weight.
* Leg Press - See above notation
2. Back
* Chin Ups - When first into gym I attempt as many overhand / palm down chin ups ( at the moment = 1 - 1 1/2 )
* PullDowns - 2 Sets x 15 reps x warmup 100lbs, 3 sets x max reps(15 roughly) then drop x 120lbs, 100lbs, 80lbs
* Bent Over Rows - 2 Sets x 15 reps 2 x 25lbs + bar, 1 Set x 12 - 15 reps x 35lbs + bar, 2 sets x 8 - 10 reps x 45lbs + bar
* Pulley rows - 2 Sets x 15 reps x 115lbs, 3 sets x 10 - 15 reps x 115 - 145lbs.
3. Chest
* Flat Bench Barbell - 2 X 15 Reps x 25's + bar warmup, 3 Sets x 12, 10, 8 reps x 35's + bar
* DB Incline - 1 x 15 reps x 35's, 1 x 12 reps x 40's, 3 sets x 10, 8, 6 reps x 50's.
* Incline Flyes - 2 sets x 10 reps x 25's, 2 sets x 8 reps x 30's
* Cable um ( where you bring the arms from side to front and squeeze together) To finish off
4. Shoulders
* DB Military Press - 2 x 15 Reps x 30's, 1 x set x to fail reps x drop sets from 40's, 35's, 30's, 1 x set x drop sets from 45's, 35's, 30's, 1 x set x drop sets from 50's, 35's, 30's.
* Wide Grip Upright Rows - 2 x 15 Reps x 25's + Bar, 3 x sets x 35's + bar to failure.
* Rear Lateral DB Raises - 2 x 15 Reps x 20's, 3 x sets x 25's x to failure
* Close Grip Upright Rows - 4 x sets x 35's + bar to failure.
* Front Machine Raises - 3 x sets x 150lbs x reps to failure or increase weight.
~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.
Cycle Info:
Current cycles and logs can be found >>>here<<<
Bloodwork - Complete Panel Blood Test & Comprehensive Thyroid Panel.
• Total Testosterone
• Bioavailable Testosterone (AKA “Free and Loosely Bound”)
• Free Testosterone (if Bioavailable T is unavailable)
• SHBG
• DHT
• Estradiol (specify “ultrasensitive” assay for males)
• LH
• FSH
• Prolactin
• Cortisol
• Thyroid Panel
• CBC
• Comprehensive Metabolic Panel
• Lipid Profile
• T7 Comprehensive Thyroid Panel
Bloodwork Muahahahha
First Bloodwork Results Page 1
First Bloodwork Results Page 2
First Bloodwork Results Page 3
~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.~.
Updates:
- 23/06/07 - Full Physical Yearly Checkup completed .
- 23/06/07 - Green light from Dr. for everything but IGF & PSA tests ( not needed at my age etc )
- 29/06/07 - Tests completed
- 24/07/07 - Finished / paused Diesel Log for now as it appears there were previous problems causing the "no libido issue. Chuck is going to send me some Trib Test to help fix this and then I will log again.
- 25/07/07 - Started my Formestane / Leviathan log!
- 26/07/07 - Designer Supplements "Activate Extreme" arrived today.
Before To Current Pics:
Sept '06 Pics - Just started BB'ing again - Not very well done as whitewashed by midday sun:
Picture 1
Picture 2
Beginning July '07 - Not Bad for a noob camera guy
Picture 3
Picture 4
Picture 6
End July '07
Picture 7
Picture 8
Picture 9
Picture 10
Last edited: