Raw Dog Recomp Log (ft Anabolic Effect, MTest, Epoch, fasting, and keto)

Raw Dog

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Rest day yesterday. Body is still pretty beat but going to give the workout a shot tonight. Upper back and calves are still sore as hell but I don’t need to hit them again until Sunday.

ZERO issues with my shoulder all week!

The amount of food you're allowed to eat makes me jealous. Trying to get big is way easier than the other way around! LOL
Haha cutting was easy for me between keto and fasting. Trying to eat above 3k has been very tough though. Don’t want to give up keto so I’ve been eating earlier here and there and those seem to be the only days I can manage enough calories. Giving up OMAD for now and switching to 18/6 window
 
hairygrandpa

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Rest day yesterday. Body is still pretty beat but going to give the workout a shot tonight. Upper back and calves are still sore as hell but I don’t need to hit them again until Sunday.

ZERO issues with my shoulder all week!



Haha cutting was easy for me between keto and fasting. Trying to eat above 3k has been very tough though. Don’t want to give up keto so I’ve been eating earlier here and there and those seem to be the only days I can manage enough calories. Giving up OMAD for now and switching to 18/6 window
Before going a night out -or to the beach, you could do a huge carb back load the day before. After a long keto diet, your muscles will blow up beyond believe. Super compensation baby!
 
Raw Dog

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Push 1

DB bench
30-10 warmup
42.5-10 warmup
55-13 (50-12 was my best during last chest)
55-8
50-9

Lateral raise cable machine
35-15 warmup
45-17
45-16
45-12
45-12

Dips SS captain chair sl leg raise
20 (**** yeah PR) and 16
10 and 15
7 (damn) and 14
7 and 12 followed with bent knee to failure

Pec fly cable machine
50-20
60-15
60-13

Tricep rope pulldown SS reverse grip BB curl
49.5-11 and 30-21
44-10 and 30-14
38.5-9 and 30-12
33-11 and 30-13

Overhand cable wrist curl SS reverse grip BB curl
77-16 and 30-13
77-10 and 30-9
71.5-8 and 30-7

Very happy with this workout. Bench went up and set a pretty big PR on BW dips as well. Only thing I’ve been bothered by is the big drop offs I’ve been experiencing from my first to second set. Decided to go ahead and have a carb refeed last night, 250 grams with roughly 3200 kcals for the day. Surprisingly only gained 2 lbs overnight, weighed in at 153.1 today. We will see how my next couple workouts go to see if it’s worth it or not. My arms are definitely feeling bigger today, but nothing else has really changed.

Also my forearms are probably fucked after all of that. Them and my lats or going to be my focus areas for a bit here though
 
Raw Dog

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A bit of a hangover today and my calves are still hurting like a mofo. Was up very late and didn’t get up until close to noon but spent most of my early day further researching what I need to do in order to correct my posture. I want to fix this as fast as possible and it’s going to take a lot of time and dedication but I am going to commit to it. Nothing is extreme, but I definitely have some APT and poor hip flexibility, rounded shoulders/kyphosis, and a bit of forward head posture.

Hips
-I have 10 different stretches/releases I will be doing including foam rolling, lacrosse ball releases, and various stretches that I anticipate will take me 30 minutes a day. I am committing to doing this **** 6 days a week no damn excuses.

Back/shoulders
-I will be doing the thoracic mobility exercises as outlined in my shoulder rehab program along with additional foam rolling 7 days a week.
-I will be doing chest stretches twice a day and lacrosse ball pec muscle releases once a day 7 days a week.
-While I continue to do my shoulder rehab exercises as my warmup on workout days, I am also adding Y lifts to this routine.
-I will be performing face pulls, incline DB rows, and incline DB pullover 3 times per week during my gym sessions.

Neck
-I will be performing a short series of static neck stretches along with neck glides and chin tucks daily 7 days a week.

I know this is a lot of work and a big time commitment, but there is no excuse for why I can’t get it done so I am writing this here for added accountability. I am forced to take a 30 minute lunch at work and usually waste it anyway, so I am going to utilize this time to knock out the neck and chest stretches. Might even bring my foam roller and a yoga mat in to do the thoracic mobility stuff here as well since I can knock that all out even in work clothes.

Plan for gym days is hip work->shoulder rehab->gym.

Today is day 1. I am still learning here so I may tweak this as I go, as always any feedback is appreciated.
 
Raw Dog

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Damn the hip mobility stuff kicked my ass. I definitely should have been doing this sooner. Wanted to give my body a couple days to get used to it before I dive in to heavy legs so I made today’s workout a lat focus day for the most part.



Wide grip lat pulldowns
55-16 warmup
66-16 warmup
77-15
82-11
77-10

Hyperextensions +35,BW SS serratus dip
15,7 and 28
9,8 and 20
6,8 and 17
6,6 and 17
Swapped the 25lb plate for a 35lb and the numbers still went up! First time doing the serratus dips, they were interesting.

Incline DB row
20-18
22.5-18
22.5-16
Never done rows like this but see it recommended a lot for shoulder mobility. Struggled to find a mind muscle connection and didn’t really care for it, but got a good pump out of it still. Going to keep at it for a few more workouts.

Incline DB pullover
22.5-9
Never cared for pullovers in the past, wanted to give it a shot. Wasn’t comfortable yet with the stress it was putting on my shoulders.

Face pulls overhead
11-15 test
22-15
22-15
22-15

Lat pull in
27.5-16
33-12
27.5-11
27.5-10

Alternating incline DB curl SS DB shrugs
10-25 each and 55-18
15-16 each and 55-15
15-15 each and 55-15
15-11 each and 55-14
12.5-12 each and 55-12

Pretty good workout, not my best but not my worst for sure. One thing to note is that PIP joints hurt like **** today on both hands, especially in my pinkies. Never had issues with this before hopefully it goes away
 
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Raw Dog

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Push 2

Yesterday’s workout went well. Took HGP’s advice and only doing standing shoulder presses for the time being. Stopped them at the slightest sign of form failure to be safe, probably could have pushed out a few more reps. Felt kind of weak on these but they are definitely tougher than seated.

Push 2

Standing DB shoulder press
25-10 warmup
30-10 warmup
32.5-10
32.5-8
30-9

Dips BW
17
12
11

Chest press cable machine wide grip slow shorter ROM
90-10
90-9
80-10

One arm cable lateral raise
16.5-8
16.5-8
16.5-6
This is the lightest this machine goes unfortunately. Couldn’t get too many reps before form failure so decided to add some extra lateral delt work

Lateral raise machine
20-25
30-24
35-16

Reverse grip tricep bar pulldown SS barbell reverse grip curl
44-13 and 30-18
38-11 and 30-16
33-12 and 30-13
Switch to palms down tricep pushdown
33-16 and 30-11
33-14 and 30-11

Bench crunch +12.5 SS cable wrist curl overhand
13 and 77-19
11 and 77-16
11 and 77-12
8 and 77-11

Pretty good workout all around. Forearms were crushed. Heading in for Pull/legs later today, first time doing deadlifts in awhile so I’m pretty excited for that!


Standing DB shoulder press
22.5-10 warmup
27.5-10 warmup
35-13 (big increase over 32.5-10 last time)
35-10
32.5-9

Dips BW
18
11
8

Lateral raise cable machine
45-17
45-14
45-12
45-11

Chest press cable machine wide
90-12
90-10
90-10

Tricep rope pulldown SS reverse grip BB curl
44-14 and 40-10
44-11 and 40-7
38.5-11 and 20-29
38.5-12 and 20-22

Bench crunch SS overhand cable wrist curl
+15-12 and 82.5-12
+15-10 and 77-9
+15-8 and 71.5-11
BW-15 and 66-13

Pretty good workout today. Happy to see the shoulder press increase, also performed noticeably better on the chest press than I did last week. I did feel pretty fatigued all day today and was gassed by the end of the workout though, if I’m behind honest I’ve felt fatigued since I woke up Sunday. Thinking about it now, it’s likely keto flu from that refeed I did. I have been better about getting enough calories, and I consistently get 7.5 hours of sleep. Hopefully I feel better for tomorrow’s workout.

So far not noticing much from adding carbs. The one TKD experiment I did (30g dextrose from 36g smarties) as well as my refeed have not seemed to give me any impressive improvements compared to the normal progress I’ve been making with keto. I’m open to different ideas but it’s seeming like sticking to a pure standard keto diet is my best bet. Just need to keep making sure I get enough calories, and find ways to make it easier because it’s been fucking rough
 
Raw Dog

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Delts are sore as hell today but no shoulder tendonitis!

Getting ready to do my flexibility work then head to the gym. This hip routine has been kicking my ass, hoping to see some improvement soon
 
hairygrandpa

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Delts are sore as hell today but no shoulder tendonitis!

Getting ready to do my flexibility work then head to the gym. This hip routine has been kicking my ass, hoping to see some improvement soon
Its always pure bliss when a injury is healing!
 
Raw Dog

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Yesterday’s workout



Good morning
80-10 warmup
110-14
110-11
110-10

Narrow lat pulldown
55-15 warmup
71-13
71-11
71-11

Hyperextension +35
10
9
6

Incline DB row
20-20
25-15
25-15

Face pulls SS lat rope pull in
11-15 and 22-10
16.5-15 and 22-11
22-15 and 22-11
22-15 and 22-12

Cable curl dropsets SS DB shrug
33-13 and 55-17
33-10 and 55-14
33-8 and 55-13
27.5-9 and 55-10

Avoided leg stuff again. Since starting the foam rolling and stretching my hips have been hurting a fair bit and my right knee has a bit as well. Hoping this goes away soon. Already seeing a bit of flexibility improvement in frog stretches and Spider-Man stretches so that is a positive. Not gonna lie though it’s been a pain and pretty time consuming but I want to get this **** fixed. My hips suck more than I previously realized but at least I’m already seeing a bit of progress
 
Raw Dog

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Was sort of expecting a bad workout today. Shoulders were pretty sore during my rehab work before I went in and I’m still feeling a bit fatigued. Did have to throw in the towel early and listen to my body but I’m not too upset about it. Still managed to set a personal best for high rep DB bench even if everything after that went poorly.

DB bench press
30-10 warmup
42.5-10 warmup
60-12 (55-13 was last weeks best!)
60-6
55-6

Dips SS Captain chair SL leg raise
14 (damn way down) and 15
10 and 11
8 and 10 then bent knee to fail

Lateral raise machine
45-15
45-11
Wtf

I can pretty much rule keto flu out at this point as far as the fatigue issue goes. Praying more calories fix this and am going to start eating much earlier moving forward. I honestly can’t make the time to get more sleep right now and I really don’t want to dial back the training volume considering my results have consistently been pretty damn good in my opinion.

Today I had my first meal at 5, roughly 1000 calories worth of Five Guys. Going to go back to 16-8 IF and see if I can’t make that work for me.

Been years since I had to focus on bulking haha. Never thought I would struggle with it this much. Cutting is a breeze for me but this has been difficult!
 
LeanEngineer

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Today I had my first meal at 5, roughly 1000 calories worth of Five Guys. Going to go back to 16-8 IF and see if I can’t make that work for me.
Can't go wrong with 5 guys! Easy to put down 1k calories there.
 
Raw Dog

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Legs/pull from Sunday

Leg press cable machine
150-20 warmup
250-12
250-15
250-5 damn
Nothing close to failure on these. Left hip has a bit of pain and right knee feels tight. Stopped at discomfort.

One arm cable lat pulldown
33-12 warmup
44-11
38-12
38-10
33-11

Hyperextension +35,BW SS BW serratus dip
13,9 and 14
9,5 and 11
7,7 and 10
Form wasn’t right last time on the serratus dips, really felt them this time for sure

Face pulls SS lat rope pull in
16.5-15 and 22-16
22-15 and 27.5-8
22-10 and 22-13
16.5-15 and 16.5-16

Seated leg curl machine
120-2 (nope, knee did not feel right)

DB incline row SS alternating incline DB curl
25-15 and 15-15
25-15 and 15-12
25-14 and 15-11

Seated calf press very slow SS 45 plate shrug 2.5s pause
90-20 and 14
135-12 and 11
135-10 and 9
90-13 and 10


Didn’t get around to posting my Sunday workout. Hips still taking a beating from all of the flexibility stuff but felt comfortable at least adding a bit of work back in. Knees have been feeling tight though and if the leg curls made them uncomfortable I definitely was not going to attempt leg extensions. Still had a pretty solid workout, happy to at least get some leg work in. IT bands have been consistently sore since I started stretching and foam rolling but I am already seeing improvements in my body weight squats.

Still dealing with fatigue. Today has been even worse. Need to figure this out
 
Raw Dog

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Tuesday’s workout

Standing DB shoulder press
22.5-10warmup
30-8
40-11 (35-13 last weeks best)
35-7 (damn)
30-7

Lateral raise machine
45-14
45-11
45-12
45-11
Down a bit again on these

Dips BW
23 **** yeah PR I’m almost certain
11

Tricep rope pulldown SS bb reverse curl
44-11 and 40-9
33-10 and 40-7
33-11 and 30-12
22-15 and 30-11

Like I mentioned fatigue was pretty bad on Tuesday. Decided to shorten the volume a bit on the workout. Managed to set 2 PRs but damn the drop off was big again. Didn’t sleep well at all that night, woke up with a bad headache yesterday that didn’t go away so I decided to get a bit more rest and postpone the workout.

Feeling better today in terms of fatigue. Looking pretty likely that overtraining was my issue. Since I don’t have time to get more sleep I’m probably going to have to scale the volume back a bit. Instead of hitting everything twice a week, I think I’ll just do weak spots and accessories twice a week and scale back a bit on my strong points.

Currently based on my numbers and physique I’d say my biggest weaknesses are:
1-lats
2-glutes
3-bis
4-core to a much lesser extent than the above

As far as strengths go, my chest, delts, and calves stand out as being much more developed than the rest of my physique.
 
hairygrandpa

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Tip for biceps:
Use the "preacher curl rag" reverse (don't use the slope). This way you get contraction until the end, when the bar -or dumbbell is up. I stand on a box to really get my arms hanging.
 
Raw Dog

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Alright end of the month work craziness and some personal stuff got me off track for a few days there. Got in yesterday after 4 days off. Had a fairly solid workout but nothing great. Had 30g dextrose preworkout and gave the carb refeed another shot afterwards. Still not seeing many improvements from adding carbs at all but I like experimenting



DB flat bench
30-10 warmup
45-10 warmup
65-8 (got 60-12 last time, pretty close)
60-7
55-7

Dips BW SS captain chair leg raise SL
13 wtf and 16 (leg raise up at least)
10 and 11
9 and 9, bent knee to fail at end

Lateral raise machine
45-21
50-12
50-9
45-10

Chest press cable machine wide and slow
90-12
95-8

Tricep rope pulldown SS reverse grip BB curl
44-12 and 30-16
38-11 and 30-13
33-11 and 30-11
27-13 and 30-12
27-12 and 30-11
 
hairygrandpa

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Had 30g dextrose preworkout and gave the carb refeed another shot afterwards. Still not seeing many improvements from adding carbs at all but I like experimenting
Try intra shake, modified super-hydration protocol:
-vasodilator (10mg cialis -or other)
-1 liter (1 quart) water in shaker
-Vegetable glycerin 1 table spoon (binds water in tissue)
-45gr sugar (10 tea spoons), 30g dextrose
-1 teaspoon table salt

This shuttles glycogen into muscles big time.
 
Raw Dog

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Try intra shake, modified super-hydration protocol:
-vasodilator (10mg cialis -or other)
-1 liter (1 quart) water in shaker
-Vegetable glycerin 1 table spoon (binds water in tissue)
-45gr sugar (10 tea spoons), 30g dextrose
-1 teaspoon table salt

This shuttles glycogen into muscles big time.
Might have to give this a shot. I’ve just been doing 5-6 rolls of smarties in the parking lot before the gym the few times I’ve attempted TKD.

Wasn’t there a reason @Spurfy recommended creatine with this or am I mistaken?
 
hairygrandpa

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Might have to give this a shot. I’ve just been doing 5-6 rolls of smarties in the parking lot before the gym the few times I’ve attempted TKD.

Wasn’t there a reason @Spurfy recommended creatine with this or am I mistaken?
Yes. Anything you want to shuttle into muscle tissue. Creatine, citrulline....anything. You may want to use 2 shaker bottles -or one huge bottle to get all dissolved.

You can do it like me and use a little insulin too.
Take the cialis a few hours before training, it has a long HL.
 
hairygrandpa

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Here the biceps peak info I talked about. This is crucial. Vid is in German -but I give you the time markers for the exercises:
4:23
16:03
17:19


I'm more -and more following Ruhl's advise on training, for any muscle group. After about a month, I already see progress. He does almost everything different. He also puts emphasis in intuitive training, opposed to workout plans.

Edit, dont do everything you see in his vid, because the vid is called "Errors training biceps"
 
Raw Dog

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Appreciate the time stamps, will look into that here soon.

Might try the hyper hydration as well. Probably ordering letro as I mentioned in the gyno log anyway so might as well order some cialis while I’m at it.
 
Raw Dog

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One arm lat pulldown
33-12 warmup
44-13
44-10
38-10
33-11

Hyperextensions +35,BW SS serratus dip
5,5 warmup
12,4 and 13
6,5 (back pumps) and 9
7,4 and 8
5,6 and 7

Face pulls SS rope lat pull in
16.5-15 and 22-15
22-15 and 22-15
22-12 and 22-12

Incline DB row SS incline alternating DB curl
25-15 and 15-13
25-15 and 15-12
25-15 and 15-10

DB shrug
65-11
65-9
65-9
65-9

Decent back workout today, not incredible but not bad by any means.
 
Raw Dog

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Before I went in today I did make the decision that I would be fasting starting tomorrow. Likely only going until Saturday or Sunday, but this is something I have gotten away from that I want to be better about. Depending on social life and how I feel I may extend it and drop a few extra pounds, though my primary goal remains gaining currently.

Thinking about switching it up with the supps. Considering starting BMP after this fast. I do also have mk667 and epiandro on hand as well though and have been tempted to add one of those to my stack as well. About halfway through the second bottle of AE and MTest, so will probably keep those going until the end.
 
Raw Dog

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154.9 weigh in yesterday for day 1 of the fast, was a bit bloated though tbh.

Weighed in at 151.9 today so 3 lbs down. Couldn’t sleep for **** last night but still feeling pretty damn good!
 
Raw Dog

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Ended the fast around 70 hours, felt good and really wanted to keep going but also wanted to be social. Made some poor but fun choices with substances and diet on Saturday and Sunday that had me feeling pretty shitty Monday but no regrets.

Was battling some serious stomach issues yesterday, did make it to the gym but kept it short and sweet as I was pinching the whole way through and had a couple bathroom visits.


Standing DB shoulder press
25-12 warmup
32.5-8 warmup
42.5-8 (damn, 40-11 last time)
35-7
30-7

Lateral delt machine
45-16
45-12
45-11
45-12

Dips BW
21
11
9

Some COC grip trainer work once I got home
 
Raw Dog

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Busy week, haven’t gotten around to updating this.

Wednesday’s workout

One arm lat pulldown
33-10 warmup
44-13
44-10
44-9

Hyperextension +35
10
8
7

Facepull SS rope lat pull in
16.5-15 and 22-15
22-15 and 22-15
22-14 and 22-12

Preacher curl cable machine
30-14
30-13
30-8 bicep cramp

Didn’t have a whole lot of time, got a short back workout in. Wanted to do a bit more for biceps but got a bad cramp there at the end

Friday’s workout

Db Flat Bench
30-10 warmup
45-10 warmup
65-9 (65-8 last week I’ll take it)
60-7
55-6

Lateral delt machine
45-19
45-13
45-11
45-11

Tricep cable bar push down SS reverse grip BB curl
44-15 and 30-14
44-12 and 30-12
44-9 and 30-11

Was battling some serious stomach issues. Managed a slight improvement on DB bench but had a few BR breaks so kept this one short and sweet as well.

Based on schedule and circumstances my legs have been getting neglected a decent bit lately. About to head in today for legs and a bit of back work. I will say lowering the volume has seemed to reduce the fatigue I was dealing with but damn these short workouts don’t give the same sense of accomplishment. Feeling good and refreshed all around today so might make this one a bit longer, just going to play it by feel.
 
Raw Dog

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Sunday’s workout


Leg press cable machine
150-20 warmup
250-15
280-10
230-15

Hyperextensions +35,BW
10,8
6,8
5,6

Lat pulldown SS face pull
55-15 and 16.5-15
66-16 and 22-15
77-13 and 22-15
77-10 and 22-14

Quad extension machine
130-11
130-10

Seated calf raise plate machine slow SS DB shrug
90-15 and 60-15
135-12 and 60-13
135-12 and 60-12
135-11 and 60-12

Monday is an off day for me, got caught up super late at work yesterday and then had some personal **** come up that I had to deal with so I missed that push workout.

About to head to the gym for my pull day and will add a couple of the shoulder exercises from the workout I should have had yesterday.

Still pretty sore from Sunday right now, calves glutes and lower back really feeling it. Haven’t been eating enough the past couple days so I intend to eat a shitload today as soon as I get back.
 
Raw Dog

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Yesterday’s workout



Standing DB shoulder press
25-12 warmup
35-8 warmup
42.5-8 (damn same as last week)
35-7 (same 2nd set too
30-10 (30-7 last time)

Lat pull down
66-15 warmup
77-12 down 1 from Sunday but still a bit sore
77-9
66-14
66-12

Lateral delt machine
45-21 damn that’s way up
50-12
50-8
40-12

Cable low row SS 45lb plate shrug 2s pause
77-15 and 20
88-13 and 11 (yeah my traps are fucked today)
82-10 and 10

Preacher cable curl because everything is fucking taken
30-14
30-9
30-6+3 super slow negatives

Gym was absolutely packed which was annoying, had planned to do face pulls and some forearm work on top of what I did but couldn’t get a pulley and was just getting frustrated so decided to end it here. Still feel very good about the workout. My lats and traps are fucked today, pain is annoying but I’m happy about that.

Eating is really becoming a chore though. I need to figure something out here. Had about 1200 calories around 4PM and an about to head to bed here soon. Only managed ~2600 for the day which is well below what I’m shooting for. Need to figure something out for my appetite because I refuse to eat any earlier than this.
 
Raw Dog

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Damn, traps have been sore as **** so I didn’t think too much of it but started doing my rotator cuff warmups and realized I have pain in my left shoulder again for the first time in awhile. Hoping it’s nothing as this does feel closer to the surface and a bit higher up this time but with today being chest day I think I’m going to play it safe. Going to knock out some abs, grip work, and flexibility stuff at home instead. Hopefully this is related to the traps and not the tendonitis issues I had before but I’m definitely not going to risk it right now.
 

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