Marlboro red and diet coke journey

[Thekid300]

Hi my name is daniel.
Stats : 25 y/o, 6'3, 240lbs bw, S/B/D PR's @ 640/330/740 lbs
Last log i did was for a meet prep in December 2022 when i pulled 700@230 while rehabbing an back injury.
Link to last log.
Since then i spent time just training with no real planning or a program, caloric surplus (bw got up to a bloated 250lbs).
The weights i did since then was 440lbs beltless squat, 305lbs bench press and an easy 640lbs deadlift.

I'm starting this log because i want to cut as much weight/body fat as i can in 8 weeks, and tracking helps tremendously.
After the cut i will have 12 weeks to prep for a meet.

Drugs:
240mg Test E e7d wks 1-8
80mg Tren E e7d wks 1-8
25mcg T3 ED wks 1-8
Occasionally lasix 20mg when in need.

Supplements:
Caffeine 200mg 2-3 times a day (appetite suppressant)
Zinc 50mg M/W/F pre bed
Vit D 5,000iu daily w/lunch
Magnesium citrate 200mg pre bed
Psyllium husk powder 5g /x2 per day
Protein powder
Dandelion root, uva ursi

Nutrition:
Because of T3, fasted cardio mornings to noon will be fasted.
Just tracking macros: 1,800-2,300 kcal per day (probably would relapse occasionally) and 90-180 gram protein daily.
Muscle preservation shouldn't be a problem because of high(er) end TRT dose and low dose of tren.

Training:
Daily "cardio/fitness"
LISS (mainly treadmill),
3-5 lateral/front raises light weight and 3-5 tricep extensions/bicep curls sets light weight

Strength training
Sunday
Pulldowns 4 sets of 20
Squats+plyometrics, CGBP, WGBP, JM press, Deadlifts
KB swings, back extension, hammer curls, abs and obliques.

Thursday
Pulldowns 4 sets of 20
Squats, CGBP, WGBP, JM press
Leg curls, hammer curls, abs and obliques.

Goals:
Lose 15+ lbs (water weight would be lost fast first couple of weeks).
Squatting over 500lbs belted for reps (maybe 551 x1), benching over 300lbs close grip and deadlifting a SPEED single with 660-685 lbs.
And getting a somewhat stable sleep schedule, even 5 hours but AT NIGHT would make my life so much better outside of the gym.


Wish me luck.

 

[akboom87]

Following along man! We also have a group accountability thread that @MrKleen73 started if you are interested in jumping in that!

 

[Thekid300]

Week 1 day 1 - 07/05/2023
BW : 239.25lbs
Sleep hrs : 10hrs
Macros : 2,050kcal 110g protein


Training:
AM
Treadmill low incline 5km/h for 20min
DB lateral raises X DB front raises 2x15+15x22lbs
DB bicep curls X DB standing tricep extension 2x20+20x22lbs
Weights : 10min


PM
Pulldowns - wide&thick grip - lightweight 4x20
SQ X b.w. vertical jumps - 4x 5x205lbs X 2 jumps
CGBP w/pause 3x5x135lbs
WGBP 3x8x95lbs
JM press 3x15x65lbs
Deadlift 2 x 4 x 300lbs
KB swings 2x12x40lbs
Back extension 2x15x b.w.
Hammer curls 2x10x38lbs
Cable crunchs 1x12, DB side bend 1x12x38lbs
Birdogs, side plank, stretching
Duration: 50min


Just easy workout to kick things off, minimal cardio also.
The belt helps tremendously with the squatting motion, even at under 40% intensity.
Everything feels nice, hips could be less tight with higher frequency squats (starts now).
Shoulders and especially pec tightness is an issue i work around (hence the CGBP).


Monday, Tuesday, Wednesday my "cardio" gym is closed.
So no LISS for a couple of day (maybe a walk outside but i really hate walking outside).

 

[Hyde]

Awww yeah, enjoyed the last diet log so definitely in to follow Very happy you reached your goals then so I know you can do this if you follow your plan.

Also, if you can afford it I would recommend using 400mg magnesium citrate nightly. I know it’s twice the price of your 200/night, but that is a dosage most lifters will derive further benefit from, and you are not a small man.

Also also, if you do well on just one shot/wk, I would place that on Sunday so you have the most androgens present to recover from the greatest training day, or Thursday for a bit better split of coverage between the training days - the last couple days before each shot e7d your levels will be quite low, comparatively.

 

[MrKleen73]

Thanks @akboom87 for tagging me. Count me in!

 

[Thekid300]

Week 1 day 2 - 08/05/2023
BW : 233.3lbs
Sleep hrs : 11hrs
Macros : 3,100kcal 130g protein

Training:
None.

GF brought some leftovers from a restaurant for a midnight meal.
Will be cut from tomorrows kcal intake (1,500kcal on a busy day won't bother me).

 

[Thekid300]

Awww yeah, enjoyed the last diet log so definitely in to follow Very happy you reached your goals then so I know you can do this if you follow your plan.

Also, if you can afford it I would recommend using 400mg magnesium citrate nightly. I know it’s twice the price of your 200/night, but that is a dosage most lifters will derive further benefit from, and you are not a small man.

Also also, if you do well on just one shot/wk, I would place that on Sunday so you have the most androgens present to recover from the greatest training day, or Thursday for a bit better split of coverage between the training days - the last couple days before each shot e7d your levels will be quite low, comparatively.

View attachment 231979

Hi hyde!
I'm not really concerned with half lifes of injectables.If necessary ill just throw in some orals last couple of weeks.
I like having my "training weights" as far away from my "peak weights". So i dont overthink things like that usually.

 

[Hyde]

Hi hyde!
I'm not really concerned with half lifes of injectables.If necessary ill just throw in some orals last couple of weeks.
I like having my "training weights" as far away from my "peak weights". So i dont overthink things like that usually.

Well, I meant from a feel good perspective - I always feel less energy days 5 & 6 after a shot if going a full week between them. But if you feel good, that’s what matters.

I agree; the goal of training is to prepare - I would rather lift as light as possible and still do what I want when it’s time to compete, vs always needing to lift so heavy. It matters when it matters!

 

[Thekid300]

Week 1 day 3 - 09/05/2023
BW : 233.2lbs
Sleep hrs : 7hrs
Macros : 1,900kcal 75g protein

Training:
None

 

[MrKleen73]

I notice you keep protein really low, is there a specific reason for that?

 

[Thekid300]

Week 1 day 4 - 10/05/2023
BW : 232.1lbs
Sleep hrs : 4hrs
Macros : 3,000kcal 130g protein

Training:
AM
Squat 1x8x275lbs
Cable pullover 2x15 lightweight
CGBP w/pause 1x3x185lbs
WGBP 1x6x115lbs
JM press 1x12x90lbs
Leg lying curls 2x15x"16"
Hammer curls 2x10x44lbs
Decline crunchs 1x15, DB side bend 1x15x44lbs
Birdogs, side plank, stretching
Duration: 20min

No time for training so just did top sets and pulled the old "daddy goes to bring milk from store son" trick and disappeared.
The secondary day is designed to be a deload but i'm still early on the training cycle so i still progress weight first couple of weeks.
Hips are better, the belt takes the pressure at the bottom a bit. Chest still tight don't know what happened.
Man i don't know if it's the T3 or what but in just 4 days i went from 20% bf (by looks) to visible abs. I guess the 2nd week is when you can jump to conclusions so we will see.
"Overate" a bit (my tdee is around 3,500-4,000 probably) because i made dinner for
2 and ate it myself.

 

[Thekid300]

I notice you keep protein really low, is there a specific reason for that?

Too much protein makes me lethargic, just a preference. Ideally i will up it to 140-150 later but i'm not stressing. It was discussed in my last log that is linked in here.

 

[MrKleen73]

Too much protein makes me lethargic, just a preference. Ideally i will up it to 140-150 later but i'm not stressing. It was discussed in my last log that is linked in here.

Makes sense to me! I imagine you get enough carbs to make up for it with all of your progress.

 

[Hyde]

because i made dinner for
2 and ate it myself.

Don’t you hate when that happens

 

[Thekid300]

Don’t you hate when that happens

Especially when it's almost a 1lbs steak
Something similar happened today, i thought i finished my daily eating and GF decided that we gonna eat some frozen yogurt "because it's thursday"
Well week 1 will be almost 10lbs less in bw so no biggie.

 

[Thekid300]

Week 1 day 5 - 11/05/2023
BW : 230.65lbs
Sleep hrs : 11hrs
Macros : 3,650kcal 120g protein

Training:
None

Non planned desert tonight.
Friday-saturday i basically just work so i almost fasting on the job... Weekly calorie intake will be very low and weight goes down
quickly.

 

[SkRaw85]

How many mgs Marlboro reds daily we talking here? With those numbers must be at least a pack a day?!

 

[Thekid300]

How many mgs Marlboro reds daily we talking here? With those numbers must be at least a pack a day?!

A pack a day on a good day, 1.5-2 on the more commonly not so good not so great days lol.

 

[Hyde]

A pack a day on a good day, 1.5-2 on the more commonly not so good not so great days lol.

Holy cow! A habit as strong as your deadlift

 

[Thekid300]

Holy cow! A habit as strong as your deadlift

I drink a spirulina smoothie once or twice a year so it balances it no biggie

 

[SkRaw85]

I drink a spirulina smoothie once or twice a year so it balances it no biggie

Science! Anyhoo, subbed for the big 3 gains. Hope you destroy your PRs

 

[Thekid300]

Week 1 day 6 - 12/05/2023
BW : 232.65lbs
Sleep hrs : 6hrs
Macros : 1,800kcal 75g protein

Training:
None

 

[Thekid300]

Week 1 day 7 - 13/05/2023
BW : 232lbs
Sleep hrs : 2hrs
Macros : 3,900kcal 140g protein


Training:
None

 

[Thekid300]

Week 1 summary


Avg BW : 233.3lbs (+0.0)
Lowest BW : 230.65lbs (+0.0)
Highest BW : 239.25lbs (+0.0)
Total caloric intake : 19,400
Avg daily caloric intake : 2,800kcal
Total sleep hrs : 51hrs
Avg daily sleep : 7.25hrs per night (2 - 11 hrs)


Nutrition:
Had planned at 2.3kcal per day with maybe one higher calories day. (16k-18k kcal weekly)
Instead had days lower then that and some higher and resulted at 19k weekly kcal.
Still on caloric deficit and still lost weight.
Next week gonna be more strict and add some cardio daily in hope to keep the rapid weight loss.


Training:
Went well.
Hips are tight but got better, squatting position would make the difference in progress. Higher frequency (used to once a week) is crucial.
Pecs are very tight no idea why, benching for me is just a thing i "have to do". It sucks and im jacked even with a subpar bench.
No LISS cardio because my "cardio gym" closed this week but still lost weight so no biggie.

 

[akboom87]

Weight dropping along nicely!

 

[Thekid300]

Weight dropping along nicely!

Just need to figure out sleep, my "go to" fix is always to stay up one night and not sleep at all and then it resets my sleep schedule but i always decide to "take a quick nap" that ends up being 4+ hours lol.

 

[Thekid300]

Week 2 day 1 - 14/05/2023
BW : 231.65lbs
Sleep hrs : 14hrs
Macros : 3,400kcal 115g protein

Training:
Pulldowns - wide and thick grip - lightweight 4x20
SQ X b.w. vertical jumps - 2x 6x295lbs X 2 jumps
CGBP w/pause 2x2x205lbs
WGBP 2x8x135lbs
JM press 2x8x115lbs
Deadlift 2 x 2 x 415lbs
KB swings 2x15x40lbs
Back extension 2x15x 5kg DB's
Hammer curls 3x10x44lbs
Cable crunchs 1x12, DB side bend 1x12x44lbs
Birdogs, side plank, stretching
Duration: 65min

Felt really good on squats but then fatigued?!
Lowering volume a bit.
Guessing it's the depletion from low kcals and T3 (maximizing "natural" levels or lowkey slight hyper).
Good thing powerlifting is a 9 rep sport so not stressed.

Decided to eat a bit more on the 2 training days, on a rest day i can literally survive on 500kcal and feel good. The only reason i
eat is protein intake.

 

[Hyde]

You can fast entirely on non-training days; you do not need to eat to get a trivial amount of protein - you can consume some extra protein on the feeding days. I did many weeks recently where I would take a day off eating entirely while I brought my weight down. I even did nearly 5 days straight with no calories the other month to finish the weightloss. GH greatly elevates when truly fasting to help preserve muscle mass much better than when eating eating a low calorie diet with meals spread out.

In fact, on your lowest call days you would do best to confine your calories to an ~8-hour window (this is very flexible but illustrates the idea). This makes the meals you get that day more satisfying/bigger and keeps insulin bottomed out the rest of the time and GH higher. You can still drink nearly calorie-free drinks like Diet Coke/coffee with artificial sweeteners outside the eating window without really disrupting the hormonal improvements significantly.

The big thing IMO is to still eat the day before real training. So if you will train on a Sunday, you could fast completely on Friday, resume a deficit diet on Saturday, then eat the most on Sunday. Or even flip flop the high cal day to the day prior to training works best, unless you train late in the day.

Calories in/out > everything else, but this can be useful sometimes while actually being a positive. Like if you have nothing going on one day that needs food but want to enjoy a free family meal the next.

 

[Thekid300]

Week 2 day 2 - 15/05/2023
BW : 231.65lbs
Sleep hrs : 3hrs (+ 2hr nap)
Macros : 2,650kcal 80g protein


Training:
None

 

[MrKleen73]

I like how you have your weekly summary with everything tracked so well. Gives a great snapshot of the week. I might have to borrow this.

 

[Thekid300]

Week 2 day 3 - 16/05/2023
BW : 231.3lbs
Sleep hrs : 7hrs
Macros : 3,000kcal 90g protein

Training:
None

 

[Thekid300]

Week 2 day 4 - 17/05/2023
BW : 231.9lbs
Sleep hrs : 2hrs
Macros : 4,200kcal 235g protein

Training:
Cable pullovers 3x20 light weight
Squat 1x8x330lbs
CGBP w/pause 1x1x225lbs
WGBP 1x3x155lbs
JM press 1x6x135lbs
Leg lying curls 2x15x"24"
Hammer curls 2x10x50lbs
Decline crunchs 1x20, DB side bend 1x15x50lbs
Birdogs, side plank, stretching
Duration: 30min

Sunday i barely handled 295lbs for 6 because of tight hips, positionnig got a lot better so strength sky rocketed. Next session gonna be 365 and i reckon it will be easier then 330 and maybe for more reps. OMW for 500+ bare knees.
Pec wasn't tight, elbow and shoulder bothered me a little bit because i chose a bench with a very ve
ry low lift off.

 

[Thekid300]

Week 2 day 5 - 18/05/2023
BW : 230lbs
Sleep hrs : 12hrs
Macros : 5,000kcal 265g protein


Training:
None


Week 2 day 6 - 19/05/2023
BW : 233.65lbs
Sleep hrs : 5hrs
Macros : 1,700kcal 95g protein


Training:
None


Week 2 day 7 - 20/05/2023
BW : 230.55lbs
Sleep hrs : 2hrs
Macros : 2,450kcal 135g protein


Training:
None

 

[Thekid300]

Week 2 summary

Avg BW : 231.5lbs (-1.8lbs)
Lowest BW : 230lbs (-0.65lbs)
Highest BW : 233.65lbs (-5.6lbs)
Total caloric intake : 22,400
Avg daily caloric intake : 3,200kcal
Total sleep hrs : 44hrs
Avg daily sleep : 6.25hrs per night (2 - 14 hrs)

Nutrition:
Ate more then intended, in the back of my head i wanted to know how much can i eat, without cardio and still lose weight, looks like my TDEE is around 3.4k kcal with 2 x 30-45 min strength training sessions.
Introducing LISS cardio this week around 300-400 min which in total be around additional 3.5k weekly kcal and that puts me at 27k weekly kcal so 19-20 would be my target this week!

Training:
Well, nothing to talk about really.

 

[Thekid300]

Week 3 day 1 - 21/05/2023
BW : 228.05lbs
Sleep hrs : 9hrs
Macros : 3,650kcal 150g protein


Training:
Pulldowns - wide&thick grip - lightweight 5x50
SQ X b.w. vertical jumps - 5x375lbs, 3x412lbs X 2 jumps each sets
CGBP w/pause 3x5x175lbs
WGBP 3x8x110lbs
JM press 3x15x65lbs
Deadlift 1 x 2 x 555lbs
KB swings 2x15x40lbs
Back extension 2x15 w/22lbs db's
Hammer curls 3x10x50lbs
Cable crunchs 1x12, DB side bend 1x12x50lbs
Birdogs, side plank, stretching
Duration: 95min


Squats were done with a WL bar and my CNS not accumulated yet to squatting so it was easy but shaked a lot.
DL were easy, not as easy as my DL only prep when i wasn't pre fatigued from squatting and taking more drugs but good enough.

 

[Thekid300]

Week 3 day 2 - 22/05/2023
BW : 228.9lbs
Sleep hrs : 8hrs
Macros : 4,300kcal 130g protein


Training:
LISS - Treadmill low incline 100min 10km


Stayed up late, kcal count is for over 24 hours.


Week 3 day 3 - 23/05/2023
BW : 231lbs
Sleep hrs : 10hrs
Macros : 2,500kcal 90g protein


Training : none


Week 3 day 4 - 24/05/2023
BW : 232.45lbs
Sleep hrs : 4hrs
Macros : 2,900kcal 120g protein


Training:
Cavle Pullovers 3x15 lightweight
Squat 1x2x450lbs
CGBP 1x3x225lbs
WGBP 1x6x155lbs
JM press 1x12x95lbs
Lying leg curls 1x20x"32"
Hammer curls 1x12x55lbs
Decline crunches 1x20, DB side bend 1x12x66lbs
Birdogs, side plank, stretching
Duration: 20min


Crazy pace, had only 20min.
6 sets of squats, 5 sets of press, 7 sets of accessories done in just over 15min (you can call ot EMOM) and then a bit of stretching to finish.
Squats went well, easier then 412lbs. (Rpe 8.5)
Went more to the left side and 2nd rep was borderline depth wise but its because i had only 5min warm up so hips were tight lol.


Woke up bloated and coughing, maybe allergies the whether is shitty right now.



Week 3 day 5 - 25/05/2023
BW : 229lbs
Sleep hrs : 7hrs
Macros : 4,200kcal 120g protein


Training:
Treadmill - low incline - 5km - 60min



Week 3 day 6 - 26/05/2023
BW : 230.1lbs
Sleep hrs : 9hrs
Macros : 2,500kcal 115g protein


Training:
None.




Week 3 day 7 - 27/05/2023
BW : 229.6lbs
Sleep hrs : 1hrs
Macros : 2,450kcal 135g protein


Training:
None.


Wanted to do some LISS but slept 1hr, got to work and was so tired after my shift.

 

[Thekid300]

Week 3 summary

Avg BW : 229.9lbs (-1.6lbs)
Lowest BW : 228.05lbs (-1.95lbs)
Highest BW : 232.45lbs (-1.2lbs)
Total caloric intake : 22,500kcl
Avg daily caloric intake : 3,215kcal
Total sleep hrs : 48hrs
Avg daily sleep : 6.85hrs per night (1-10 hrs)

Nutrition:
Holidays and stuff, not quite the deficit i wanted but its steady progress.

Training:
Very nice, squats starting to built back up.
DL's getting into 80% intensity zone and it feels great.
Bot enough LISS, whether is really bad and time management suck from my side.

 

[Thekid300]

Week 4 day 1 - 28/05/2023
BW : 225.4lbs
Sleep hrs : 14hrs
Macros : 4,600kcal 150g protein

Training:
Pulldown - narrow&neutral - lightweight 3x50
Squat X vertical jumps
1x350lbs + 2 jumps, 1x432lbs + 2 jumps, 2x472lbs + 2 jumps
CGBP 1x2x245lbs
Deadlift 2x275lbs, 1x320lbs
KB swings 1x25x40lbs
Back extension 1x20 w/33lbs DB's
Hammer curls 2x8x60lbs
Cable crunchs 1x10, DB side bend 1x8x80lbs
Birdogs, side plank, stretching
Duration: 40min

Squats went well, maybe ill do a single at 500 next session and then spend the remaining 4 weeks to getting it to 2-4 reps.
Deload DL. Skipped wgbp and jm press because i was in a hurry to get to work.

 

[Hyde]

So what does a typical warmup before/for squat look like? Surely you aren’t just getting under 350 stone cold.

 

[Thekid300]

So what does a typical warmup before/for squat look like? Surely you aren’t just getting under 350 stone cold.

Usually
45x4 225x2 315x1
No rest in between, no belt

 

[Hyde]

Usually
45x4 225x2 315x1
No rest in between, no belt

My knees hurt reading that

 

[Thekid300]

Week 4 day 2 - 29/05/2023
BW : 228.6lbs
Sleep hrs : 3hrs
Macros : 6,100kcal 155g protein


Training:
None


Got bunch of free food, couldn't resist.
First half of the cut was un disciplined AF, i just dont have the desire to be "shredded" or huge rn. Enjoying casual workouts and being somewhat jacked.


Week 4 day 3- 30/05/2023
BW : 231.1lbs
Sleep hrs : 4+3hrs
Macros : 2,400kcal 130g protein


Training:
None


Week 4 day 4 - 31/05/2023
BW : 226.5lbs
Sleep hrs : 12hrs
Macros : 4,900kcal 160g protein


Training:
Pullover - lightweight 3x30
Squat 1x1x495lbs
CGBP 1x1x265lbs
WGBP 2x3x200lbs
JM press 2x8x132lbs
Lying leg curls 2x20x"40"
Hammer curls 3x6x66lbs
Decline crunches 1x20, DB side bend 1x10x80lbs
Birdogs, side plank, stretching
Duration: 65min


Felt fine, squat was unstable and the bar rolled up my back. Its not about the strength its more about the little details. I like training on a regular gym bar because then comp bar feels much better.
Thinking to start implementing heavy walkouts and putting chalk on my (very sweaty) back.
Next 4 weeks the goal is a MINIMUM of 500*2 bare knees and at 220lbs "lowest weight" (not necessary weekly avg). That will be a good starting point on my 12 weeks meet prep after not squatting heavy since January 2021.

 

[Hyde]

Week 4 day 2 - 29/05/2023
BW : 228.6lbs
Sleep hrs : 3hrs
Macros : 6,100kcal 155g protein


Training:
None


Got bunch of free food, couldn't resist.
First half of the cut was un disciplined AF, i just dont have the desire to be "shredded" or huge rn. Enjoying casual workouts and being somewhat jacked.


Week 4 day 3- 30/05/2023
BW : 231.1lbs
Sleep hrs : 4+3hrs
Macros : 2,400kcal 130g protein


Training:
None


Week 4 day 4 - 31/05/2023
BW : 226.5lbs
Sleep hrs : 12hrs
Macros : 4,900kcal 160g protein


Training:
Pullover - lightweight 3x30
Squat 1x1x495lbs
CGBP 1x1x265lbs
WGBP 2x3x200lbs
JM press 2x8x132lbs
Lying leg curls 2x20x"40"
Hammer curls 3x6x66lbs
Decline crunches 1x20, DB side bend 1x10x80lbs
Birdogs, side plank, stretching
Duration: 65min


Felt fine, squat was unstable and the bar rolled up my back. Its not about the strength its more about the little details. I like training on a regular gym bar because then comp bar feels much better.
Thinking to start implementing heavy walkouts and putting chalk on my (very sweaty) back.
Next 4 weeks the goal is a MINIMUM of 500*2 bare knees and at 220lbs "lowest weight" (not necessary weekly avg). That will be a good starting point on my 12 weeks meet prep after not squatting heavy since January 2021.

Pack a second shirt.

Changing into a dry heavy cotton tee right before your work sets after warmups can make a big difference, AND you can pre-chalk it before putting it on if nobody wants to chalk your back.

 

[Dustin07]

I always keep 2 extra shirts in my gym back. although admittedly its so that I have something dry to put on when I sit in my truck lol

 

[Thekid300]

Week 4 day 5 - 01/06/2023
BW : 228.0lbs
Sleep hrs : 10hrs
Macros : 6,100kcal 170g protein


Training:
None


Week 4 day 6 - 02/06/2023
BW : 229.45lbs
Sleep hrs : 10hrs
Macros : 4,600kcal 115g protein


Training:
None


Week 4 day 7 - 03/06/2023
BW : 232.6lbs
Sleep hrs : 4hrs
Macros : 4,050kcal 165g protein


Training:
Pull ups 3x5 b.w.
Squat beltless 1x3x225lbs
CGBP 1x5x200lbs
WGBP 1x8x135lbs
JM press 2x20x65lbs
Deadlift 1x2x595lbs
KB swings 1x20x44lbs
BB good morning 1x12x135lbs
DB hammer curls 2x8x66lbs
DB side bend 1x8x84lbs


Duration: 40min


Had some time so did wk5 1st workout today instead of tomorrow.
Went well, commercial gym. Shitty bar shitty (rubber) floor and shitty plates.
Next week a speed single with 640-660 then deload and my "heavy speed single".
Went super light on squats because i was without my belt and gave up on jumps because i didn't want to attract "special attention" at a commercial gym.

 

[Thekid300]

Week 4 summary

Avg BW : 228.8lbs (-1.1lbs)
Lowest BW : 225.4lbs (-2.65lbs)
Highest BW : 232.6lbs (+0.15lbs)
Total caloric intake : 32,750kcal
Avg daily caloric intake : 4,680 kcal
Total sleep hrs : 58hrs
Avg daily sleep : 8.3hrs per night (3-12 hrs)

Nutrition:
Stress binge eating all week long, surprised that didn't have much fat gain (got full, vascular and gained some inches on my arms).
Was told it was one of the effects of T3, makes the "cheat days" less harmful.

Training:
495lbs squat, 595lbs dl double and 265lbs very (very) long CGBP with nice control on the movement.
Not necessarily hard but my body still isn't adjusted to squatting and the fatigue also affects my DL. On track with my goals.

Half (4/8) of cut process:
Was not on my best behaviour but still got from 239.25 to 225.4 (highest to lowest).
Squats starting to get back up to where they are supposed to be.
All in all, could be better but still happy with the results.
Hoping to be a good boy rest of the cut and get under 220lbs while squatting 5's for reps, benching a good technical 300 close grip and destroying just under 700 on a dl for a speed rep. Should be a good starting point for my meet prep.

 

[Thekid300]

Week 5 day 1 - 04/06/2023
BW : 229.8lbs
Sleep hrs : 11hrs
Macros : 2,950kcal 160g protein


Training:
DB lateral raises 4x25x15lbs
EZ bar front raises 2x25x25lbs
Cable curls X rope extensions 2x25+25 - light
Duration: 10min
Cycling - light - 30min


Week 5 day 2 - 05/06/2023
BW : 229.5lbs
Sleep hrs : 1hrs
Macros : 3,950kcal 165g protein


Training:
None


Week 5 day 3 - 06/06/2023
BW : 226.6lbs
Sleep hrs : 9hrs
Macros : 4,150kcal 150g protein


Training:
Cable pullover 3x30
Squat 5x405lbs, walkout and hold w/495lbs.
CGBP 1x3x245lbs
WGBP 1x6x180lbs
JM press 2x12x90lbs
Back ext 1x12 w/44lbs db's
Lying leg curls drop set 1x 12x"48", 8x"32", 10x"16", 20x"8"
Hammer curls 6x60lbs, 5x77lbs, 10x33lbs
Decline crunch 1x12, DB side bend 1x10x55lbs
Birdogs, side plank, stretching
Duration:45min


Light cycling 30min


Light asthma flare up, made recovering between sets more difficult and reps feeling harder. I reckon on a good day i could easily rep the 405 for 8 and thats a huge improvement.


Week 5 day 4 - 07/06/2023
BW : 226.7lbs
Sleep hrs : 10hrs
Macros : 5,300kcal 150g protein


Training:
None.


Sick AF, can't breathe light fever muscle aches and it's 35-40 degrees toady (95-105) with a 10-12 uv.
*Couldn't sleep, daily macros include the next day "breakfast".


Week 5 day 5 - 08/06/2023
BW : 232.4lbs
Sleep hrs : 5hrs
Macros : 6,500kcal 220g protein


Training:
None.


Week 5 day 6 - 09/06/2023
BW : 237.0lbs
Sleep hrs : 7 hrs
Macros : 1,600kcal 105g protein


Training:
None.


Sick from monday till today, asthma + high fever+ allergies + idk what. Didnt see a doctor just rode it out. Spent literally those days in bed not moving at all and ordering fast food twice a day. I dont know how i worked out on Tuesday when i could barely drive the car... Disappointed because this week was a waste.


Week 5 day 7 - 10/06/2023
BW : 232.4lbs
Sleep hrs : 1 hrs
Macros : 3,100kcal 110g protein


Training:
Squat 1x1x440lbs
Close grip paused bench press 1x2x265lbs
Wide grip bench press 1x6x200lbs
Jm press 1x8x110lbs
Deadlift 1x1x640lbs
Hammer curls 2x12x50lbs
DB side bend 1x6x95lbs


Duration: 50min


Still sick, gave up on reps on squats (wanted 3-4) and sets on bench. Deadlift sighted by ametuar lifter was described as "very easy, you had 50+ lbs more".
Gave up on jumps, pulldowns and KB swings because i can't breathe at all. I don't know how i could even drive like this.
Hips are very sore, next workout would be a deload.
Had 250mg pseudo ephedrine today lol and slept 1hr.

 

[Thekid300]

Week 5 summary

Avg BW : 230.6lbs (+1.8lbs)
Lowest BW : 226.6lbs (+1.2lbs)
Highest BW : 237lbs (+4.4lbs)
Total caloric intake : 27,550kcal
Avg daily caloric intake : 3,935kcal
Total sleep hrs : 44hrs
Avg daily sleep : 6.3hrs per night (1-11 hrs)

Nutrition:
Been sick all week since monday, stayed at bed all day and ordered fast food twice a day.
Literally zero activity beside Tuesday's workout.
A couple steps back for sure, disappointed.
*Highest bw is an abnormality probably because of the sickness

Training:
While sick repping 405 on squat and a speed single w/440. Bench 265 for a very very long paused easy double and destroying 640 pull so cant complain.
Productivity wise, slackked on accessories because i cant breathe and extra sore so thats a bummer.

 

[akboom87]

Week 5 summary

Avg BW : 230.6lbs (+1.8lbs)
Lowest BW : 226.6lbs (+1.2lbs)
Highest BW : 237lbs (+4.4lbs)
Total caloric intake : 27,550kcal
Avg daily caloric intake : 3,935kcal
Total sleep hrs : 44hrs
Avg daily sleep : 6.3hrs per night (1-11 hrs)

Nutrition:
Been sick all week since monday, stayed at bed all day and ordered fast food twice a day.
Literally zero activity beside Tuesday's workout.
A couple steps back for sure, disappointed.
*Highest bw is an abnormality probably because of the sickness

Training:
While sick repping 405 on squat and a speed single w/440. Bench 265 for a very very long paused easy double and destroying 640 pull so cant complain.
Productivity wise, slackked on accessories because i cant breathe and extra sore so thats a bummer.

Hope you get to feeling better, seems like there’s been a few members on there logs noting sickness this spring/summer.

 

[Hyde]

Amateur lifter said “you have 50 more lbs easy” Man it cracks me up whenever I hear them say that! The perception is so skewed because they are used to seeing weaker max lifts be ugly, while a good lifter only makes his greatest lifts BECAUSE the technique was good. It will look beautiful, but if it didn’t they never would have completed a lift that big at all.

Sucks you got sick - just focus on what’s ahead of you and getting back to making progress. Things are going in the right direction overall.