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Sisyphus is smiling

Thekid300

Thekid300

Member
Hello there, had logs here before - was helpful.
26 y/o 6'2 230lbs.
Haven't really progressed in the last 18 months.
Pulled 700@220 and since then maintained the ability to pull 660-680 @ 220 with minimal training and minimal drugs use.
Physique wise unhappy, strength wise unhappy.
Hope to do better.

Cycle
Test E 200mg pw (e7d) wks 1-12
Tren E 180mg pw (e7d) wks 1-9
Halotestin 4 days only @ week 9 (10/15/20/25 mg ed split 2-3 times daily)
Mast P 300mg pw (MWF) wks 10-12

9 weeks to peak my deadlift and 3 extra week to cut a bit more with an hardening/drying agent.

Goals :
  • Lose 10lbs-25 lbs, not obsessed with the number I care more about the look.
  • Pull 705lbs.
  • get into acceptable aerobic shape and feel good.

Training :
Sunday
Squats, plyometrics
Front delts and tricep pump
Posterior chain accessories
Abs

Monday
Back, rear delts, biceps and forearms pump

Tuesday
Chest, front delts and tricep pump

Wednesday
Deadlift training
Back, rear delts, biceps and forearms pump
Abs and obliques

Thursday
Chest, front delts and triceps pump

Cardio thrown in every workout (depends on time limit)

Nutrition
Calorie tracking and going by feel / progress
0.8+ gr/kg protein (not big on protein)


Supplementing with Psyllium husk (life changing)
 
Week 1 Day 1 21/07/2024

Sleep 6hrs
B.w. None
Kcal 3,350
Protein 85

Training
30min
Hb atg beltless sq 3x5x100kg
Vertical Barbell jumps 2x20kg, 40kg, 60kg
OHP 3x15x40kg
Band tricep extensions 4x25
KB swings 2x15x20kg
Back extensions 2x12x55kg
Seated leg curls 2x12x"80"
Band standing crunchs 1x15
+
5min stairmaster
 
Week 1 Day 2 22/07/2024

Sleep 6hrs
Bw 103.9kg
Kcal 3,850
Protein 110

Training
AM
15min
Hammer machine row (switching grips) 5 X 20 X lightweight
Bent over DB lateral raises 3 X 20 X 8kg
DB shrugs 2 X 20 X 17.5kg
DB Bicep curls 5 X 12 X 12.5kg
DB wrist rolls 2x15x7kg
+
Treadmill 25min 2.2km

PM
10min
Dips 3x12 b.w.
Plate front raises 2x20x20kg
DB tricep standing roll overs 2x25x15kg
Tricrp cable "ski" extensions 2x25
+
5min Elliptical

Night shift so PM workout is tomorrow's workout.
That's the reasoning also for the high kcal consumption because its partly also tomorrow's food.
 
Week 1 Day 4 24/07/2024

Sleep 6 hrs
Bw 102.9kg
Kcal 3,800
Protein 145

Training
35min
Deadlift 1x1x280kg
Hammer machine pulldown 4x25x lightweight
Barbell Upright rows 3x15x50kg
DB Hammer curls 4x12x22.5kg
Hanging leg raises 1x5
DB side bend 1x12x30kg
+ 5min stairmaster

Surprisingly easy, my CNS was primed for 300-310 for sure. But good that I didn't go heavy because my body for sure isn't and injury proned.
Had like 2 naps today of 2 hours also instead of doing my studies.
 
Week 1 Day 5 25/07/2024

Sleep 3hrs
Bw 104.85kg
Kcal 3,450
Protein 125

Training
15min
DB OHP 2x20x22.5kg
Wide grip BP 2x20x70kg
Dips b.w. 2x15
Cable tricep extensions 4x25 X light weight
Ski Cable tricep extensions 2x25 X light weight
+
5min stairmaster
 
Last edited:
Week 1 summary

Body weight
Avg - 103.64kg
Lowest - 102.9kg
Highest - 104.85kg

Sleep
Avg per night 4.7 hours

Kcal
Total weekly consumption - 27,650
Daily avg - 3,950

Merely tracking to establish set point this week.
Next week gonna aim at under 3,250kcal hopefully not gonna need to go lower.

Training.
Getting used to high frequency.
Everything is light and high pace.
280kg/617lbs deadlift single extremely light.
Minimal cardio.

Notes.
Need to sleep more.
Very busy the past week and gonna be also the next week. Hopefully my schedule clears up.
 
Week 2 day 1 28/08/2024

Sleep 4hrs
Bw 104.6kg
Kcal 2,950
Protein 105

Training
25min
HB beltless ATG SQ 2x6x120kg
Barbell Vertical jumps 2x20kg, 40kg, 60kg
OHP 2x20x40kg
Band tricep extensions 2x25
KB swings 1x20x20kg
Back extensions 2x10x60kg
Seated leg curls 2x10x"85"
Band standing crunchs 1x20

Gym was closing so cut the volume significantly.
 
Subbed!

What does an 8,800 calorie day look like??

I’m truly not sure I’ve ever had one that high; I think I’d need to take out an entire pie to pull that off.
 
Hyde said:
Subbed!

What does an 8,800 calorie day look like??

I’m truly not sure I’ve ever had one that high; I think I’d need to take out an entire pie to pull that off.
Click to expand...
2 XXL pizzas (5,600kcal), 2 slices of meat lasagne (800kcal), 150g of white sugar (600kcal), 1litre milk (600kcal), and some snacks.
 
Thekid300 said:
2 XXL pizzas (5,600kcal), 2 slices of meat lasagne (800kcal), 150g of white sugar (600kcal), 1litre milk (600kcal), and some snacks.
Click to expand...

Yeah, 2 whole pizzas would be the tough part in 1 day for me.

What’s all the sugar in - sweetened drinks?
 
Week 2 day 2 29/07/2024

Sleep 4hrs
Bw 103.2kg
Kcal 3,900
Protein 140

Training
15min
Hammer machine underhand pulldown 5 X 30 X light weight
DB lateral raises 2 X 50 X 9kg
DB Bicep curls 2x20x12.5kg, 2x25x9kg, 1x50x4kg
DB shrugs 2x15x20kg
DB wrist rolls 1x20x7kg
+5min stairmaster
 
Week 2 Day 3 30/07/2024

Sleep 5 hrs
Bw 102.15kg
Kcal 1,700
Protein 95

Training - None.
Gonna add some Chest delts triceps pump tomorrow.
 
Week 2 day 4 31/08/2024

Sleep 6hrs
Bw 101.4kg
Kcal 3,850
Protein 135

Training
None - I'm moving apartments. Packing stuff and moving furniture.
Body is beat up.
Gonna do deload deadlifts and full body pump circuit either tomorrow or Friday.
 
Week 2 Day 5 01/08/2024

Sleep 4hrs
Bw none
Kcal 3,650
Protein 100

Training
None.
Moving furniture after 14hr shift. Was totally fatigued.
 
Thekid300 said:
Week 2 Day 5 01/08/2024

Sleep 4hrs
Bw none
Kcal 3,650
Protein 100

Training
None.
Moving furniture after 14hr shift. Was totally fatigued.
Click to expand...

You got some good NEAT from all that work. May not be training, but it will work fine for calorie expenditure!
 
Week 2 day 6 02/08/2024

Sleep 7hrs
Bw 103.2kg
Kcal 2,300
Protein 80

Training
20min
Deadlift DOH 10x80kg, 120kg
Hammer machine lower chest press 2x25
BB OHP 2x20x40kg
BB reverse grip row 2x30x50kg
Band face pulls 2x30
DB standing tricep rolling extensions 2x25x12.5kg
DB tempo Hammer curls 2x25x12.5kg
DB Wrist rolls 1x25x6kg
Hanging leg raises 1x5
DB side bend 1x12x35kg
+5 min stairmaster

Light dealod
I'm winging my programming but have some idea of what I'm doing, today was deload after last weeks single and next week will be volume training.
 
Week 2 summary
Body weight
Avg - 102.91kg (-0.73kg)
Lowest - 101.4kg (-1.5)
Highest - 104.6kg (-0.25kg)

Sleep
Avg per night 5 hours

Kcal
Total weekly consumption - 22,550
Daily avg - 3,225

Training.
Forced deload, very busy with uni, work and moving apartments the past week.

Notes.
Missed one tren shot. Not really thinking about it - move onwards.
 
Week 3 day 1 04/08/2024

Sleep 8hrs
Bw 102kg
Kcal 2,550
Protein 150

Training
None, gonna postpone everything by 1 day this week.
Low volume on all days except deadlift training.


Week 3 Day 2 05/08/2024

Sleep 4hrs
Bw 100.35kg
Kcal 2800
Protein 65

Training
40min
HB beltless ATG SQ 12x20kg, 10x60kg, 8x100kg, 5x140kg
Barbell Vertical jumps 3x20kg, 60kg, 60kg
DB OHP 2x25x17.5kg
Band tricep extensions 2x25
KB swings 1x20x20kg
Back extensions 2x10x65kg
Seated leg curls 2x10x"90"
Band standing crunchs 1x20
 
Week 3 day 3 06/08/2024

Sleep 6hrs
Bw 100.95
Kcal 3,600
Protein 85

Training
20min
Hammer machine lat pulldown 5x 30x lightweight
DB lateral raises 2x50x7kg
DB Bicep curls 2x12x17.5kg, 2x20x9kg, 2x30x7kg
DB wrist curls 1x25x6kg
Wide grip lat pulldown 2x 50x light
 
Last edited:
Any reason you’re getting so little protein per day? I’m not a big fan of excessive protein neither but even for me 0.3-0.4g/kg is too low.
 
Week 3 day 4 07/08/2024
Sleep 8
B.w. 101.5
Kcal 6,900
Protein 190

Training
None
Busy week gonna combine deadlift and chest/delts/tri pump work on Friday.
 
Week 3 day 5 08/08/2024
Sleep 5 hrs
B.w. None
Kcal 6,400
Protein 125

Training
None

Week 3 day 6 09/08/2024
Sleep 5
Bw 104.1
Kcal 1,500
Protein 60

Training
35min
Deadlift w/straps 2x5x230kg
DB OHP 2x25x20kg
BB reverse grip row 2x25x55kg
Machine Hammer chest press 2x25
DB lateral raises 2x25x12.5kg
Cable V tricep extensions 2x25
DB Hammer curls 2x25x12.5kg
Hanging leg raises 1x5
DB side bend 1x10x35kg

Haven't done 5's in probably 4 years so it was pleasantly unpleasant.
Was short on time, wanted at least 3 sets.
 
Week 3 summary
Body weight
Avg - 101.86kg (-1.05kg)
Lowest - 100.35kg (-1.05kg)
Highest - 104.1kg (-0.5kg)

Sleep
Avg per night 5.7 hours

Kcal
Total weekly consumption - 29,250
Daily avg - 4,180

Training.
Not a lot of time so slacked a bit.

Notes
Ate too much, don't have a fridge yet so it was "starve all day and pig out on take out at night" kinda couple of days.
 
Week 4 day 1 11/08/2024

Sleep ??? (Was sick so spent over 24hrs in bed)
Bw 103.65kg
Kcal 2500
Protein 70

Training
35min
HB beltless ATG SQ 10x20kg, 8x70kg, 3x120kg, 3x160kg
Barbell Vertical jumps 3x20kg, 70kg
Hammer machine pulldown 2x30x light
DB OHP 2x30x15kg
DB lateral raises 2x30x8kg
Band tricep extensions 2x25
EZ bar biceps curls 2x30x30kg
KB swings 1x20x20kg
Back extensions 2x10x70kg
Seated leg curls 2x10x"95"
Band standing crunchs 1x20

Took enough anti histamine, pseudo ephedrine and other cough medications to kill a horse and went to the gym.
Not a smart move but we ain't in the smart business we are in the strong business.
 
Week 4 day 2 12/08/2024
Sleep 4
Bw 103.35
Kcal 8,000
Protein 210
Training - None

Week 4 day 3 13/08/2024
Sleep 7
Bw None
Kcal 8,200
Protein 240
Training - None

Week 4 day 4 14/08/2024
Sleep 4
Bw 105.7
Kcal 6000
Protein 275

Training
40min
Deadlift w/straps 5x2x240kg
Wide grip pulldown 3x30x light weight
DB lateral raises 50x 10kg, 6kg
Reverse grip Barbell curls 4x25x22kg
Barbell curls 2x25x22kg

Forgot Abs and obliques.

Week 4 Day 5 15/08/2024
Sleep 8
Bw None
Kcal 6,500
Protein 220
Training - None

Week 4 Day 6 16/08/2024
Sleep 9hrs
Bw none
Kcal 6,400
Protein 180
Training - none

Week 4 Day 7 17/08/2024
Sleep 4hrs
Bw 107.2kg
Kcal 5,500
Protein 215

Training
25min
Machine Incline Hammer chest press 4x25
Machine Hammer reverse grip pulldown 4x20
DB front raises 2x25x5kg, 2x25x4kg
DB lateral raises 2x25x7kg, 2x25x5kg
Rope triceps extensions 4x25
Ez bar biceps curls 4x25x20kg
DB wrist rolls 1x50x7kg
 
Week 4 summary
Body weight
Avg - 105.42kg (+3.56kg)
Lowest - 103.3kg (+3kg)
Highest - 107.2kg (+3.1kg)

Sleep
Avg per night 5.7 hours

Kcal
Total weekly consumption - 43,100
Daily avg - 6,150kcal

Notes
Lol too bad I'm not a 6'9 pro strongman with this type of appetite, completely demolished my cut. But with the tren kicking in got a nice fullness and some mass. I look 5% leaner then start of cycle (based on photos). Goal is being under 100kg in 8 weeks.
 
Week 5 day 1 18/08/2024
Sleep 5hrs
Bw 106.5kg
Kcal 2,050
Protein 85

Training -
25min
HB ATG beltless SQ 10x40kg, 6x90kg, 3x140kg, 2x160kg, 3x180kg
Barbell Vertical jumps 3x20kg, 60kg, 80kg
KB swings 1x20x20kg
Back extensions 2x8x75kg
Seated leg curls 10x80kg, 8x100kg
Hanging leg raises 1x3
Standing band crunchs 1x20
DB side bend 1x10x30kg

Surprisingly easy, could have done 5-6. Next week 200kg for 3-5.
This week also planned 300kg deadlift.
 
Wait, so why did you let yourself gain 8lbs in a week?? I mean I can see 1-3 days of going off the rails, but you straight went over the cliff and into the void with a weeklong pizza bender!
 
Hyde said:
Wait, so why did you let yourself gain 8lbs in a week?? I mean I can see 1-3 days of going off the rails, but you straight went over the cliff and into the void with a weeklong pizza bender!
Click to expand...
No fridge, take out 2-3 times a day.
Also every cheat day I woke up bigger and leaner probably as the result of the tren fully kicking in. But It stops now lol. Also already down 8lbs.
 
Week 5 day 4 21/08/2024

Sleep 5
Bw 103.55kg
Kcal 4,200
Protein 110

Training
35min
Deadlift 1x300kg
Machine Hammer chest press 2x25
Hammer t bar row 2x25
DB ohp 2x25x12.5kg
Db lateral raises 2x25x7kg
Cable tricep extensions 2x25
Db Hammer curls 2x25x15kg
Hanging leg raises 1x5
DB side bend 1x8x40kg

Barbell is bent and not spinning (rusty), easy Pull but aggravated an old upper glute injury. Will not stop progression but it's painful and inflamed now.
Next Pull on week 9 would be done at a proper gym.

Invalid Link Removed
 
It amazes me how you can even get up to a 661 pull in under 35 minutes, nevermind all of the fluff done afterwards. Looked smooth and fast!
 
Hyde said:
It amazes me how you can even get up to a 661 pull in under 35 minutes, nevermind all of the fluff done afterwards. Looked smooth and fast!
Click to expand...
Actually took me about 17min lol
70kg X 5, 110kg X 3, 150kg X 2, 190kg X 1, 230kg X 1 - no rest just adding plates.
3min Rest 1x270kg, 5min rest 1x300kg.
 
Thekid300 said:
Actually took me about 17min lol
70kg X 5, 110kg X 3, 150kg X 2, 190kg X 1, 230kg X 1 - no rest just adding plates.
3min Rest 1x270kg, 5min rest 1x300kg.
Click to expand...

Yeah, all of those jumps make perfect sense, and the time spent, if I’m being honest. Deadlift is just something I historically spent too long on, too much rest and too much volume, especially warmup volume. I no longer really believe in that; I think you just need to be warm as necessary and if you’re firing well then make the jumps and get to work sets.
 
Week 5 day 5 22/08/2024

Sleep 1hr
Bw 103.35kg
Kcal 3,250
Protein 100

Training - None.

Inflamed glute didn't allow me to sleep, went to work and the studied the rest of the day. Walking made it better, avoiding NSAID's for now.
 
Frequent short walks and position changes to support bloodflow are where it’s at!

Also taking a hot shower then icing the glute for 15-20 minutes is a nice way to flush some blood then pull inflammation out.
 
Week 5 day 7 24/08/2024
Sleep 3
Bw 103.3
Kcal 3,700
Protein 130

Training
25min
Machine Incline Hammer chest press 3x30
Reverse grip Hammer pulldown 3x30
DB front raises 3x30x7kg
DB lateral raises 3x30x7kg
Cable neutral grip tricep extensions 5x30
Ez bar Bicep curls 5x30x20kg
DB wrist rolls 1x50x8kg
 
Week 5 summary
Body weight
Avg - 104.14kg (-1.3kg)
Lowest - 103.3kg (+0.0)
Highest - 106.5kg (-0.7kg)

Sleep
Avg per night 4.5 hours

Kcal
Total weekly consumption - 20,700
Daily avg - 2,950kcal

Notes
Back on track, no sleep.
300kg solid Pull, aggravated glute (90% healed).
Wanted to squat 200kg for 3-5 rep beltless HB but going to deload this week and play it safe. 4 weeks to lose at least 1.5 kg's and Pull 320kg. Tren, cutting and a lot of cheating giving a nice recomp.
 
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