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Rockslide’s Settling In and Making Progress Log

10/13

Got 5 hours of sleep at work last night , broken up a bit. Got 2-3 hours mid day today. Have to work all day and all night tomorrow , half day Thursday, and Friday. Next week is Deload and a 3 day week and then a 4 day vacation.

Lever Arm Lat Pulldowns

125 x 10, 10, 10

Rear Delt Lateral Raise

20 x 15, 15, 15

Bench - rogue cambered Swiss bar, wide grip 16 degree handles

143 x 15
193 x 10
193 x 12

Plate loaded Lever Arm Shoulder Press - isolateral

70 x 12, 12, 12

Landmine Tbar row

90 x 8, 8, 8

Tricep pushdown, chain to linked lever arms

70 x 15, 15, 15

Plate loaded preacher curl machine

30 x 10, 10 , 10

Dumbbell Lateral Raise

20 x 10, 10, 10
 
10/16

Have had pretty busy week at work and reduced calories this week intentionally to prepare for this cut I’m about to do. Glad I got the work in Tuesday because Wednesday didn’t happen. Worked all day and then was up almost all night at work. Had planned to do some cardio and accessory stuff yesterday but given the maybe 3 hours of broken up sleep I got, it didn’t happen. Got a couple of hour nap in yesterday late afternoon. Got some calories in yesterday evening. Pinned my cjc ipam before bed along with an extra dose of HCG and a solid dose of DSIP. Took a little phenibut which I rarely use but felt it would be beneficial. Sleep deep deep. Woke up slightly drowsy but fairly refreshed considering

Dead day today. Have an evening commitment. I don’t love doing dead’s in the morning. Used to hate them and were always my weakest lift but I have grown to love them. Of all the lifts they are the ones I get the most aggressive with and take my weekly work frustration out on.

Hit them this morning. Pinned my cjc/ipam and started working on a ghost energy drink.

Hex Bar Deads

135 x 12
225 x 8
315 x 8
365 x 6
365 x 4

Wasn’t too optimistic. These felt heavy although the 365 x 6 was commendable and may be the highest reps I’ve gotten with it, need to look back and see.

Conventional - mixed grip, kept right hand underhand all sets

275 x 5
305 x 3
315 x 1

Caffeine kicked in. Was super happy with these. I can’t entirely say if this is an improvement or I just had more left in the tank by doing these in the middle and maybe not taking quite as much out of the tank on hex bar. I want to say my lifetime PR‘s like 335 in HS, maybe 355, I don’t remember 20 years ago. Never been as strong on deads as I was on squats but I had no idea at the time how I was supposed to be training them, didn’t have good form etc

RDLs

225 x 5 - grip slipped in DOH
225 x 6 - mixed


Deload time ! Happy Friday
 
Rockslide said:
10/16

Have had pretty busy week at work and reduced calories this week intentionally to prepare for this cut I’m about to do. Glad I got the work in Tuesday because Wednesday didn’t happen. Worked all day and then was up almost all night at work. Had planned to do some cardio and accessory stuff yesterday but given the maybe 3 hours of broken up sleep I got, it didn’t happen. Got a couple of hour nap in yesterday late afternoon. Got some calories in yesterday evening. Pinned my cjc ipam before bed along with an extra dose of HCG and a solid dose of DSIP. Took a little phenibut which I rarely use but felt it would be beneficial. Sleep deep deep. Woke up slightly drowsy but fairly refreshed considering

Dead day today. Have an evening commitment. I don’t love doing dead’s in the morning. Used to hate them and were always my weakest lift but I have grown to love them. Of all the lifts they are the ones I get the most aggressive with and take my weekly work frustration out on.

Hit them this morning. Pinned my cjc/ipam and started working on a ghost energy drink.

Hex Bar Deads

135 x 12
225 x 8
315 x 8
365 x 6
365 x 4

Wasn’t too optimistic. These felt heavy although the 365 x 6 was commendable and may be the highest reps I’ve gotten with it, need to look back and see.

Conventional - mixed grip, kept right hand underhand all sets

275 x 5
305 x 3
315 x 1

Caffeine kicked in. Was super happy with these. I can’t entirely say if this is an improvement or I just had more left in the tank by doing these in the middle and maybe not taking quite as much out of the tank on hex bar. I want to say my lifetime PR‘s like 335 in HS, maybe 355, I don’t remember 20 years ago. Never been as strong on deads as I was on squats but I had no idea at the time how I was supposed to be training them, didn’t have good form etc

RDLs

225 x 5 - grip slipped in DOH
225 x 6 - mixed


Deload time ! Happy Friday
Click to expand...
Great session and a happy Friday indeed!
 
365 x 6 on the hex bar after a night of broken sleep is a solid session, and if that turns out to be a rep PR it counts double in my book. The 315 conventional single after all that volume tells me you had more left than you thought.
One thing jumped out at me though: the 225 RDL slipping in double overhand. That is usually grip rather than back strength, so straps or a hook grip on the first set lets you keep the hamstring work honest instead of cutting the set short. I also like that you still pulled on a morning you do not enjoy deads, those are the sessions that carry a cut when calories come down.
Enjoy the deload, it is well timed.
 
Yeah deadlifting first thing is tough. The body just isn’t as turned on neurologically and even if you do deadlift-only at a competition, you have to wait until squats and bench are done so it’s never super early.

Now in strongman, sometimes diabolical promoters will put it first thing just to hamstring everyone, but that’s exactly what it does.
 
10/19- Deload week

Squats

135 x 15
185 x 10
225 x 8

Hamstring Curls- plate loaded, prone

45 x 15

Lat Pulldowns

100 x 15
100 x 15

Cardio- 30 mins, low to low moderate treadmill. Brisk walk, 0-4% incline. 200 cals


Would have liked to do some more light accessory stuff but didn’t have time. Wanted to get the cardio in. Will get it tomorrow or Wednesday. What I like about my split is that i see it as 3 days but can split those 3 days into 5 or 6 by splitting each day depending on time/ life commitments.

Bloodwork on Thursday. Dont have to do it for my TRT until February but figured I would get it out of the way now and be good to go for 6 months. I think I’m 10 weeks or so out from the LGD so suspect lipids should be recovered. Ran out of my Crestor like 6 weeks ago and haven’t restarted because I’ve never gotten an Apo B baseline and want to get it. Going to get an Lp(a) as well. Hopefully not horrendous.

I think I’m going to hop on this cutting cycle Monday

12 week cut

Goals-

200 to 185-190
16% BF down to hopefully 11%
315 x 5,- squat , 350 x 1
265 x 2- bench if I can stay healthy
355 x 1 deadlift
405 x 3 hex bar dead

1-12 - Test 300 mg- 50 mg , 6 days a week

1-10 or 1-12 - 11 KT 160-250 mg TD daily

1-12- intermittent oral trest before compounds - 25- 50 mg

8-14 - probably LGI triumph 15-30 mg daily. Probably average 22.5 first few weeks then finish with 30 mg.

Hcg- 375 iu twice weekly

2 mg Reta weekly- may up it to 4 mg

Just cycled off of cjc/ipam as it had been 4 months. May consider adding it towards the end or after this is over

I’ve considered like 10 of msten or 20 of DMZ here but I think I will tolerate this better. I know I tolerate the triumph ok. One time I ran DMZ even at 22.5 mg the pumps were so bad I couldn’t do cardio and the anxiety was bad (although anxiety was probably low E as I didn’t have a test base).

Other thing is that I know that is a tiny dose of triumph but it was enough for me to notice a little performance bump . Ran it 8 weeks with almost no sides. Labs 6 weeks after finishing 8 week run my lipids were at baseline which was good and my SHBG was tanked still so it did something. I have read on here before that LGI triumph was actually phera, so who knows it could be a tiny dose of that.
 
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Lp(a) is largely genetic and doesn’t change much, so if does come back good you won’t need to keep checking it generally. That is something I do have in my favor, that it’s low in range even when lipids are otherwise skewed poorly.

ApoB is a constituent of LDL, so if LDL is controlled you can’t really have a bad ApoB, and it will generally follow LDL upwards in the context of steroid use. Not saying it’s not great to know, but what LDL is doing is essentially your canary in the coal mine.
 
Yep. It’s just generally a little more specific to risk, it’s theoretically possible to have a decent ldl but a disproportionately not as decent apoB. If you do then the answer is to just crank on that ldl pathway more.

10mg Crestor takes me from my baseline of 130-150 down to 70.
 
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Rockslide said:
Yep. It’s just generally a little more specific to risk, it’s theoretically possible to have a decent ldl but a disproportionately not as decent apoB. If you do then the answer is to just crank on that ldl pathway more.

10mg Crestor takes me from my baseline of 130-150 down to 70.
Click to expand...

Sure, and you should get tested since you’re no longer on the rosuvastatin.

BUT when LDL is indeed at 70, you can’t have bad ApoB in that scenario.
 
10/20- deload

Took 2 apigen last night . Fell asleep on the couch watching football. This is rare , usually need something to get me to sleep . Could have been getting up early for squats yesterday but I think it was more the apigen.

Started 200 mg cocoabuterol and 400 mg green coffee bean this morning. Pinned 250 mg L carn

Rear Delt Lateral raises
20 x 15, 15, 15

Barbell Bench
135 x 20- estimated had 30
185 x 8- estimated had 15
205 x 5- estimated had 10-12
205 x 3- estimated had 9-10

Lever arm single arm row
70 x 8, 8

Dumbbell lateral raise
20 x 12, 12

Plate Loaded Tricep Pushdown - chain on linked lever arms
70 x 12, 12

Plate loaded preacher curl machine
30 x 10, 10

Moderate Intensity Cardio- 2.8-3.2 mph , 3-8.5% incline , 30 mins
 
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10/21 - Deload

Rear Delt Lateral Raises

20 x 15, 15

Pendulum Squat

90 x 12, 15

Lever arm iso lateral shoulder press (lever arms unlinked)

55 x 15, 15

Lever arm isolateral incline press (lever arms unlinked)

70 x 12, 8

Landmine T bar row

90 x 8, 6

Dumbbell Lateral Raise

20 x 10, 10

Treadmill- low to moderate intensity - 20 mins @ 3.4-3.7 mph
 
10/22-deload

Hex bar deads

135 x 15
225 x 12
275 x 5

Deads - doh

225 x 5
225 x 5

RDLs

135 x15

Quad extensions, plate loaded

90 x 15 , 15


Weighed 195 this morning. Scale says my body fat is up about 0.4% but this has to just be less glycogen and intracellular water reading as less lean mass and driving bf up because I look noticeably leaner than a week ago.

Very mild QL strain on max effort deads last week. Doesn’t hurt just has remained noticeably sore. Don’t think it will be a major issue

Ready to punch the throttle next week
 
Don’t punch it until the QL feels better. I tore mine once, then retore it a month later, then the other side tore 3 months after that from doing all the work. Cost me a year of progress healing and getting back.
 
10/26

Deload over , LFG. Should be blast day 1 but I’m still waiting on labwork results. Don’t even see them pending so I need to make sure they got sent before I start so I don’t need to do TRT bloodwork in the middle. Today is my normal TRT day though for 50 mg test though so nothing changes until tomorrow (going from 3x to 6 x weekly)

Forgot to weigh in today too. Just got back from a mini vacation though. Squat belt is most comfortable it’s been since dropping from large to medium 4 weeks ago. Was basically between sizes. Now medium fits perfect in the last hole.

Squats

135 x 15
225 x 8
275 x 5
295 x 3
315 x 3 (had 4-5)
315 x 3 ( had 3-4)
245 x 10

Front Squats

95 x 15

Kind of ran out of time here. Was playing around with split squats and front squats. Had to call it and get ready for work. Man I underestimated how hard split squats are lol.

Hopefully have another workout coming at lunch today if I can get free
 
Alright labs are back

Pretty happy with these

H/H - 16.9/52.1 - need to watch this. Probably need to hydrate better. Started natto- 10,000 FU daily last week. Would prefer to not have to give blood because don’t want to start that cycle of it stimulating erythropoietin more but I will pull bloods in 6-8 weeks and give if I need to.

Cr- 1.06- baseline has been 0.95-1.14

LFTs middle of normal range

Test- 1249 - 24 hours after injection , 24 hours before next shot (MWF dosing)

SHBG- 29, Free T -338

LP(a) - < 7. (TRT and other hormones can drop this but I don’t think it could drop it from up in the abnormal range down to zero, especially only TRT doses and some recent androsterone TD with a low dose of alpha 4 TD)

HDL- 32 (normal runs 32-37 off of statins ) runs low 40s on statins

LDL- 115 off of my Crestor for last 6 weeks

ApoB- 99, slightly high but off of Crestor for last 6 weeks

HsCRP- 0.4

A1c - 5.0

Celebrated these with a cap of oral trest , will apply 11-kt after my lunch workout
 
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