Sparkss journey to recovery

darnedest thing this morning. I had my coffee (it is a rest day and I am off of all other stims, aside from my afternoon Radiate) before making my breakfast. I just had this alpha wave wash over me. I felt energized and wanted to move something heavy, just to do it. that sort of rush you get just before going under a heavy weight, as you picture yourself pushing it, before you start your reps. It was pretty wild (no PWO, no other stims, unless you count the 1 capsule of Rauw, which does not make me jittery or anything). I hope I get a good nights sleep again tonight. I am stoked for the workout tomorrow, picturing it in my head even now (late afternoon here).

I used the energy this morning to multi-task my normal work and finishing my taxes for the year, something I had been procrastinating on. But I "rode the wave" and got it all finished. :)
 
weighed in just over 187 this morning. I look/feel "puffy" around the midsection, but the tape measure reports that if anything I am down a little. Color me confused. I know the weight gain has to be water weight, it is too "sudden" to be anything else, and I pulled my diet back under control yesterday.

I didn't sleep for crap last night. Wasn't aide awake, was tired, just not sleepy. I slept in a bit this morning, a full 30 minutes after the alarm went off. Pushed myself to slug back the PWO. It took almost a full hour before I felt enough energy to start exercising. After that it just sort of took off. I pushed a couple of press sets to just shy of failure. My arms and chest are pumped and tight right now. I have more (mental) energy to continue, but I am running out of time and my physical energy is waning. On the last two sets I felt great at the start, but ran out of steam towards the end. It was not running out of strength, but energy/steam. So I called it w/o doing the last 3 exercises I had planned (yea, I was an over-achiever today, at least in my head I was :)).

Squat 145x2x15
Deadlift 145x2x15
Pendalay Row 125x2x15
Incline DB Press 50x2x15
Reverse Grip BB Press 125x2x15
Military Press Seated BB 65x2x10
Incline Flyes 20x2x12
SuperSet
Incline Front Delt Raise 20x2x12
Skull Crushers 65x2x15
Close Grip BB curl 65x2x15
Shrug 70x2x15

EDIT: That came out to 308 reps in total. I forget what is considered a "heavy" day, in terms of # of reps/volume. Does anyone else remember?
 
Sparkss said:
weighed in just over 187 this morning. I look/feel "puffy" around the midsection, but the tape measure reports that if anything I am down a little. Color me confused. I know the weight gain has to be water weight, it is too "sudden" to be anything else, and I pulled my diet back under control yesterday.

I didn't sleep for crap last night. Wasn't aide awake, was tired, just not sleepy. I slept in a bit this morning, a full 30 minutes after the alarm went off. Pushed myself to slug back the PWO. It took almost a full hour before I felt enough energy to start exercising. After that it just sort of took off. I pushed a couple of press sets to just shy of failure. My arms and chest are pumped and tight right now. I have more (mental) energy to continue, but I am running out of time and my physical energy is waning. On the last two sets I felt great at the start, but ran out of steam towards the end. It was not running out of strength, but energy/steam. So I called it w/o doing the last 3 exercises I had planned (yea, I was an over-achiever today, at least in my head I was :)).

Squat 145x2x15
Deadlift 145x2x15
Pendalay Row 125x2x15
Incline DB Press 50x2x15
Reverse Grip BB Press 125x2x15
Military Press Seated BB 65x2x10
Incline Flyes 20x2x12
SuperSet
Incline Front Delt Raise 20x2x12
Skull Crushers 65x2x15
Close Grip BB curl 65x2x15
Shrug 70x2x15
Click to expand...

Nice workout for not feeling it!
 
I missed a sale last weekend at a local fitness store due to getting pulled into work on Saturday. I wanted to see if I could get the next Power Block expansion weight set. That would take my squat and deadlift max weight up to 185 (195 if I take the time to swap in the adder-weights from the DB handles). I may still pop down to see if I can talk them into some sort of discount anyways. I am a regular customer and they worked with me on the current PB gear I have (all purchased from them). I will try to stop by their store this weekend, if time permits. It is just a bit out of my way.
 
Studhorse said:
Good question? I have never counted reps.
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I remember reading somewhere that there is a target range for # of reps in a workout, that works best for most. I think it might have been an HST article, but for the life of me I don't recall now. Not that it really matters, I just want to know if I need to up my game (even more) or not :).
 
Sparkss said:
I remember reading somewhere that there is a target range for # of reps in a workout, that works best for most. I think it might have been an HST article, but for the life of me I don't recall now. Not that it really matters, I just want to know if I need to up my game (even more) or not :).
Click to expand...

I like to hit every muscle with my HST. since I can't do the good old compound lifts anylonger.

I have a exercise for ea.
Quads
Hams
Upper Chest
Lower chest
Mid Back
Lats
Lower back
Rear Delts
Mid Delts
Front Delts
Traps
Bis (Currently 2 different exercises) they are under developed.
Tris
Calves
Abs (always 6 sets) too fat. 3 sets of a heavy, 3 sets of light, or Drop set with 10 sec rest.
 
Studhorse said:
I like to hit every muscle with my HST. since I can't do the good old compound lifts anylonger.

I have a exercise for ea.
Quads
Hams
Upper Chest
Lower chest
Mid Back
Lats
Lower back
Rear Delts
Mid Delts
Front Delts
Traps
Bis (Currently 2 different exercises) they are under developed.
Tris
Calves
Abs (always 6 sets) too fat. 3 sets of a heavy, 3 sets of light, or Drop set with 10 sec rest.
Click to expand...

Guess that answers my question.. yup, I need to up my game! :D
 
Rest day, so rauwloscine, forskolin and LGD this morning. I managed to hold out just over an hour (barely) before going for food. I was starting to feel super hypo (light headed, etc.) Still taking 20 mg MK + 1 (timed release, 600 mg) melatonin at night. I slept pretty good, in general and woke with relative amounts of energy (once I actually fully woke up, that is :)).

I am a day away from 3 weeks on MK and 1 week on LGD. I forget how many weeks on Forskolin, I would need to check my notes, but guessing about 3.

Weight was up again, 188.5, but my waistline still looks about the same, however the upper abs are starting to disappear (not that they were making a major appearance to begin with). Yesterday was a pretty lean day, food wise, so again, big jump in water weight, but not what I would call "bloat" (yet). I woke up again around midnight last night for a BM. This seems to be a regular occurrence now. I did drink a small protein shale before bed time (I like to do that on workout days especially, but right now not so much on rest days). I think I had maybe 10 ~ 15 g of Casein in it, so again, pretty small.

One thing I have noticed lately is that I am more gassy than normal, whenever I eat anything, protein, carbs, fats, doesn't matter. I get like this when I am taking a nutrient partitioner (a partitioner, not a GDA, and my fav is SlinMAX), especially when I eat carbs with it. For example if I am craving a slice of pizza (we have a pre-teen in the house, so we always have pizza in the fridge (*sigh*), I can take two SlinMAX then 20 ~ 30 minutes later have the pizza. If I follow that protocol, and not too late in the afternoon (never in the evening), I usually don't see any (upward) changes in the scale for the next couple of days. But I get super gassy for about 30 minutes to an hour after eating. I am like that almost all day now, after I eat. It doesn't really bother me currently as I feel that it is helping me to better digest/utilize the caloric intake in general. And so far no one in the household has appeared to notice the extra gassiness :).
 
weighed in at 190 this morning. Midsection still measures right at 36", maybe a little under. I felt like I looked leaner (despite what the scale says), so it seems that the water gain continues. For fun I broke out the Omron handheld BF unit. According to it I am 10.5% BF. Just to be clear, I do not believe that I am that low, not even close. I suspect I am closer to 15%+. I just wanted to share the crazy #s it reported, sort of like when the scale dropped a pound or so after just a hot shower. I am leaning towards not trusting electronic measuring devices any more. Too many factors (outside of what they are actually supposed to measure) can throw them off.

So, rant aside, I had a good nights sleep and a good workout this morning. Work delayed my start by about 30 minutes. I was "ready to go" about 30 minutes after drinking my PWO shake, but I had to wrap up some last-minute items before I could start. After that it just took off. I actually found myself getting winded (not fatigued, but winded, like I ran up a flight of stairs) because I was moving from one exercise to the next at a pretty brisk pace, much more than I have done in a long time (maybe not ever at this pace, if I am being honest with myself). Here is the workout. All exercises were 2 sets, 15 reps each.

Squat 145
Pendalay Row 125
1-Arm DB Row 70
Bent Over Rear Delt Flyes 30
Hex DB Press 40
Cav Crossover 60
Alternating Front DB Raise*(Military Press) 30
Seated Concentration Curl 30
Triceps Extensions 30
Shrug 70
Single Leg Calf Raise 40 (x25)
Back Hyper Extensions 25 reps
Crunches 25 reps

I did not use weights on the hyper extensions because I am doing some overhead work today and this weekend and wanted to save my strength. I am moving a bunch of plywood up into the attic and wanted to more stretch than "work" my lower back this morning.

I have started (already) to feel a pain in my left elbow (non-surgery side). It is more so near the forearm connection to the elbow than the actual joint itself. Looks like I am about to start Flexatril soon :). But I just found out I may get pulled into a week long conference in two weeks that will preclude my being able to work out. So I want to confirm that I am stuck in those meetings or not (and able to work out) before I start the Flexatril. I don't want to start it then sit on my duff in a conference room for a week.
 
Sparkss said:
weighed in at 190 this morning. Midsection still measures right at 36", maybe a little under. I felt like I looked leaner (despite what the scale says), so it seems that the water gain continues. For fun I broke out the Omron handheld BF unit. According to it I am 10.5% BF. Just to be clear, I do not believe that I am that low, not even close. I suspect I am closer to 15%+. I just wanted to share the crazy #s it reported, sort of like when the scale dropped a pound or so after just a hot shower. I am leaning towards not trusting electronic measuring devices any more. Too many factors (outside of what they are actually supposed to measure) can throw them off.

So, rant aside, I had a good nights sleep and a good workout this morning. Work delayed my start by about 30 minutes. I was "ready to go" about 30 minutes after drinking my PWO shake, but I had to wrap up some last-minute items before I could start. After that it just took off. I actually found myself getting winded (not fatigued, but winded, like I ran up a flight of stairs) because I was moving from one exercise to the next at a pretty brisk pace, much more than I have done in a long time (maybe not ever at this pace, if I am being honest with myself). Here is the workout. All exercises were 2 sets, 15 reps each.

Squat 145
Pendalay Row 125
1-Arm DB Row 70
Bent Over Rear Delt Flyes 30
Hex DB Press 40
Cav Crossover 60
Alternating Front DB Raise*(Military Press) 30
Seated Concentration Curl 30
Triceps Extensions 30
Shrug 70
Single Leg Calf Raise 40 (x25)
Back Hyper Extensions 25 reps
Crunches 25 reps

I did not use weights on the hyper extensions because I am doing some overhead work today and this weekend and wanted to save my strength. I am moving a bunch of plywood up into the attic and wanted to more stretch than "work" my lower back this morning.

I have started (already) to feel a pain in my left elbow (non-surgery side). It is more so near the forearm connection to the elbow than the actual joint itself. Looks like I am about to start Flexatril soon :). But I just found out I may get pulled into a week long conference in two weeks that will preclude my being able to work out. So I want to confirm that I am stuck in those meetings or not (and able to work out) before I start the Flexatril. I don't want to start it then sit on my duff in a conference room for a week.
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I would be interested in your Flexatril experience, when you decide to use it. I may incorporate it for my post surgery treatment.
 
hairygrandpa said:
I would be interested in your Flexatril experience, when you decide to use it. I may incorporate it for my post surgery treatment.
Click to expand...

I will definitely share my experience with it.

On a separate note, my energy levels seem good, but my libido is off the charts lately. I am still getting hunger cravings (not for any specific type of food, just food). So far I have kept my appetite at bay. My wife commented on my increased size today, but again, that is all just mostly water weight, but at least it appears to be mainly intra-muscular water retention.
 
Yesterday was a mess for me. I was working in the yard all day and got a touch of heat exhaustion that screwed my evening all up. I actually developed a cramp in my hamstring, at the top of the leg where it connects to the glutes. That is the largest muscle I have ever had cramp, by a long shot. Plus my stomach was a mess from eating too fast after coming in from working and being overheated and likely dehydrated (even though I drank water like a fish while I was working). The short of it was I pulled/removed about a dozen shrubs (they were good sized and had been there almost 18 years). The wife wants to plant something else along the front. Yesterday was a "rest" day from working out, but I am more sore this morning than I have been all week after hitting the weights.

Yesterday I weighed in at 189.8, wasitline unchanged.

This morning I weighed in at 187.6. Waistline measure about 35.75" (down a 1/4"). I find it hard to get an accurate measurement as I can't "rest" my abs to measure, I am either sucking it in or pushing it out to try to be "relaxed", or at least to not be holding it in. One thing for sure is I look a lot leaner in the mirror. I am guessing I lost a lot of that water weight, which likely means I will pick it back up next week. We will see.

All supplements are the same.
 
Yesterday was another "yard work all day" day. We planted back new shrubs in place of the ones we took out on Saturday. Before hand I tilled in 5 bags of "garden soil", basically 30% dirt/70% mulch/compost. We also cut the (flower) bed out an extra 2 foot or so around a tree in front. I used that "sod" that I cut out to fill in some bare spots in our yard (from the winter and the sprinkler being turned off/not having run since last summer). so it was another dawn to dusk day, after which I was equally sore and wiped out. I fell asleep pretty easily, as I was exhausted, but kept waking up due to the soreness. My hands were the worst, they were on fire and swollen. So, the short version is that today is a rest day for me :). The odd part is that my joints are bothering me as much as they do when I lift, but the rest of me is at least twice as sore, some muscles (like forearms) are sore to the point they hurt to touch them.

I ate pretty good yesterday, although only 3 meals, not my usual 4 ~ 5 , but when I ate I felt like a bottomless pit.

I weighed in at 189.2 this morning, didn't bother with the waistline, it looked unchanged.

All supps are the same.
 
I am not sure if it is the LGD or just a placebo effect (after all it is pretty early in the run, only 9 days in), but I am feeling pretty good on it. I am seeing good progress in the mirror to the point where I likely will not add in the Sup3r-1 for this run, unless I hit a stall in progress at some point later on. I know it is early to be making these kinds of decisions, but I just feel that good right now (in general, not talking about how sore I am after last weekend :)).
 
I missed a couple of days, here was the weigh in for those days:

4/11 189.6
4/12 189.2
4/13 (Today) 189.2

Waistline mostly unchanged.

I didn't work out on Tuesday as that was a crap day at work that started around 9 PM Monday evening *sigh*. I did work out yesterday, here is what I did.

Military Press Seated BB 2x15x45
.Super Set
Seated front raise BB 2x15x45
Military Press Seated BB 2x15x65
.Super Set
Upright Row 2x15x65
Squat 2x15x145
Incline BB Row 2x15x145
Incline Rear Delt Flyes 2x15x30
Incline DB Press 2x15x50
Incline Flyes 2x15x30
DB Curl 2x15x30
Triceps Extensions 2x15x30
Single Leg Calf Raise 2x25x40

I used to start with Squats, Deads and Pendalays, but had trouble getting started, energy wise. But by mid-way to the end I started having tons of energy. So I decided to try some "smaller" exercises to start my workout with, then moved into squats and other heavy compound movements. It worked sort of, but I would not call it a great "success". I still had a little trouble getting my head into it and getting "into the groove" of the exercises until the later sets. Then I started hitting them with almost no break in between (little rest between sets almost none between exercises, just setup time)
 
I have been taking my supps the same as before, I try to stay fasted on the rest days (like today) post-Rauwloscine, to let it "do its thing", since any food/insulin will "deactivate" the yohimbine. I was getting up to 2 hours last week, this week I barely make it to 1 hour before I am too hungry/shaky. Today was 50 minutes, Tuesday was 40 mins, so it is variable. The alpha-Y really gets my body temp up. I start sweating about 20 minutes after taking it.

I never mentioned my staple supps, but here is exactly what I am taking each morning, immediately upon waking

Rest Day
1 Forskollin (OL)
1 Rauwloscine (OL)
1 LGD (8mg)
1 GCBE pill
2 WKB pills

Workout days
1 Forskollin (OL)
1 Rauwloscine (OL)
1 LGD (8 mg)
2 Super-Shred (OL) *until my bottle runs out
1 GCBE pill

On rest days the first thing I "eat" is a cup of coffee. I use very little milk (I steam it so it has more volume than normal) + 4 shots espresso + 1 scoop Tongkat Ali (Longjack) + Non-calorie sweetener (L-Arabinose) + 1/2 pump of White Chocolate Mocha mix (from Starbucks.. in comparison, the Grande if bought at SB uses 4 pumps of the mix). Also, L-Arabinose, in addition to be a mild sweetener on its own, will block absorption of most, if not all, the sugar from the mocha mix.

Nighttime is 2 MK (20 mg total) + 1 timed release melatonin (600 mg). Plus my staples of Ashwaghanda, Theanine, Fish Oil, Coconut Oil, Micronized DHEA, DIM and NAC.

If I drink a nighttime shake (on workout days) it is about 15 g of Casein, 8 g BCAAs (plus whatever I get from the Casein) and 1 g Agmatine.
 
Sounds like you're going hypo. I can't go fasted in the morning. I'm good for about an hour. In the morning all I have is 50 gram whey in water, 1 cup of Greek yogurt and of course a cup of coffee w/ 2 tsp Half & Half. About 460 calories: 62G protein , 29g carbs, 13g fat.
and a handful of supplements.
 
Sparkss said:
I am not sure if it is the LGD or just a placebo effect (after all it is pretty early in the run, only 9 days in), but I am feeling pretty good on it. I am seeing good progress in the mirror to the point where I likely will not add in the Sup3r-1 for this run, unless I hit a stall in progress at some point later on. I know it is early to be making these kinds of decisions, but I just feel that good right now (in general, not talking about how sore I am after last weekend :)).
Click to expand...

Probably wont need it unless you start putting on a little too much blubber.
 
Studhorse said:
Sounds like you're going hypo. I can't go fasted in the morning. I'm good for about an hour. In the morning all I have is 50 gram whey in water, 1 cup of Greek yogurt and of course a cup of coffee w/ 2 tsp Half & Half. About 460 calories: 62G protein , 29g carbs, 13g fat.
and a handful of supplements.
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Studhorse said:
Probably wont need it unless you start putting on a little too much blubber.
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I was thinking that I was going hypo much easier these days, despite the scale/waistline not really moving. I am almost to the point where I may stop holding off on food in the morning as it is "uncomfortable" (it makes me feel "off", almost "ill", not just "shaky") But the sweat still hits even after I eat, so maybe I keep the Rauwloscine and just eat when I get up (still usually 15 ~ 20 minutes anyways)

and yea, still thinking I am going to hold back on the Sup3r-1 for this run.
 
189.6 today

Squat 2x15x145
Pendalay Row 2x15x125
1-Arm DB Row 2x15x70
Hex DB Press 2x15x40
Incline DB Press 2x15x125
Cav Crossover 2x15x60
Side Lateral Raise 2x15x20
Seated Concentration Curl 2x15x30
Triceps Extensions 2x15x30
Single Leg Calf Raise 2x25x40
Standing Single Leg DB Curl 2x15x30

My shoulders were bothering me yesterday, so I skipped any specific shoulder exercises except for some light side lateral raises. I didn't have a lot of time so I focused on chest and back. I skipped lower back hyper extensions because the attic work I couldn't get to last weekend will be first on my list this weekend (before the weather gets too hot for attic work).
 
Had a rough weekend. Didn't workout, just worked. My diet was sort of crap because of the funky working hours I ate when I could and whatever was available, neither of which were healthy. Then to top it off my daughter wanted to share some of her Easter candy Sunday morning, which I honestly didn't want, but ate anyways because she seemed so invested in "getting something for daddy for Easter". I worked carrying plywood up to the attic (finishing a couple of small sections for storage) and also ran some errands picking up materials, then another stint of carrying stuff up to the newly created storage space. Not a ton of work, but enough to make me realize that I am not a young buck any more.

My hands were hurting Sunday morning, like I had strained a muscle in my hand itself (not the normal fore-arm/grip soreness) and I also have a weird issue with my right hip (No, I am not getting fitted for a hip replacement :P).

I awoke this morning and felt like crap. My left arm felt like a pinched nerve. It hurt, but was not sore, more like it was injured. It just felt "weak" whenever I moved it, so I called it a day for working out. Almost 8 hours later and my arm is feeling better, so maybe I just slept on it wrong and that gave it the pinched/injured feeling. But right now I feel like crap all over. I am hoping it is just a touch of heat exhaustion from the weekend and maybe a lack of sleep. I am hoping that tomorrow will be a better day than today.

Weight was 190.4 this morning. Odd part is my front looks not too bad (almost lean), love handles are still there and almost look like they stick out a little more. so maybe I lost a ton of water but gained a little fat?
 
Got to watch that manual labor. everytime I do manual labor I always have some unusual pain. you had it right. You are no longer a young buck! lol
 
Studhorse said:
Got to watch that manual labor. everytime I do manual labor I always have some unusual pain. you had it right. You are no longer a young buck! lol
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I would love to say that driving a keyboard these last 20 or so years has made me soft, but the truth is that age did that all on its own. I used to be a construction electrician, and this little bit of work this past weekend would constitute nothing more than a warm up for a work day, but man did it wipe my old *ss out.

my arm (and hip) are feeling better and I am hoping to get good sleep tonight and a workout in tomorrow morning. I was actually supposed to be up in a conference room in NY this week for the culmination of a project I have been working on, but at the last minute my travel plans changed. So I guess I could say that getting any workout in this week would be an improvement from what the week would have held for me. Still, I want to make the most of the week :). I have expectations that this coming weekend is going to be more of the same as last weekend, you would think that the LGD any everything else would help my recovery *sigh*
 
weighed in at 191.6 this morning and no, I do not think those are lean muscle gains *sigh*. I was stuck on a conference call all afternoon through 10 PM. My diet turned to whatever I could get my hands on that could help me stay focused, which included a few left over Easter treats that my daughter left for me. that plus eating dinner almost an hour later than I normally do, but then again it isn't like I went to bed immediately afterwards though.

I started a modified PHAT program today, hitting some exercises that I have not done in a long time, some not since the shoulder surgery. We will gauge tomorrow how bad of a mistake that was. LOL

Upper Body Strength

Bent Over Rows 105x15 3x145x10
Pull Ups 4z8
Flat DB Press 15x50 3x70x5
Decline DB Press 2x60x10
Seated DB Shoulder Press 30x15 3x40x10
BB curl 3x65x10 1x85x10
Skull Crushers 3x65x10 1x85x10

I goofed on the curls/skull crushers. I went too light on my sets, mis-reading my notes on what I was curling/pressing for DBs, leading to the wrong weights on the BB. So I added one set at the end with higher weights, and was able to (barely) hit it for 10 reps.

I tried chin ups, but a little different. I used a neutral/palms facing grip and never went below 90 degrees on my elbows. I am not sure if I even could due to the frozen shoulder beyond a certain extension. I felt/heard popping during the sets, but no real pain, which the Physical Therapist told me to watch out for (and that "pops and clicks are 'normal' for you now, it is the pain to watch out for").

I am into my 3rd week on LGD (2 weeks, 3 days). I can definitely feel the partitioning effects. Even last night eating crappy to stay upright I could feel it. My body reacted to the food the same as if I had just taken 2 SlinMAX before eating (but I did not). I would have felt a whole lot less guilty if I had been able to get a workout in yesterday, but oh well. At least I got one in today. I also plan to hit lower body strength tomorrow morning. We will see if plans and reality align or not :).
 
weighed in at 191.2 this morning. Didn't bother with my waistline :)

Today was Lower Body Strength

Squats 105x15 3x155x10
Deadlifts 3x155x10
1 Leg Standing Calf Raises 3x60x20
Leg Curls 2x40x10
Lower Back Hyper Extensions 3x20x20
Crunches 3x25

Although I lack sufficient weights here to truly hit lower body for strength (for squats or deadlifts). But I do what I can with what I have.

After the workout yesterday I was feeling 'meh' about it. It ws good to be exercising again, but I didn't feel like I accomplished as much as when I was doing a whole body workout. Fast forward to last night and this morning and boy am I sore and tight across my upper body.

No other changes although the wife did make up a double batch of chili for me, so I have a bunch of tupperware containers in the fridge and freezer filled with lean chili to chew on when I get hungry. She tried some yesterday and liked it, but it gave her gas, the beans got her LOL. for some reason it doesn't have that affect on me. :)
 
weighted 192.4 today, but I also had a late night due to a family event, which also means a late dinner. I always feel a little bloated for a day or so after eating late, unless I go super lean on the meal, and last night I did not :)

Today was upper body

Bent Over Row 4x8-12 85x15 4x145x12
Pullups 3x8-12 3x8
DB Rows 2x12-15 2x70x15
Shrugs 2x12-15 2x70x15
1 Arm Pulldowns 2x15-20 2x75x20
Seated DB Presses 3x8-12 3x40x12
Upright Rows 2x12-15 2x65x15
Side Lateral Raises 3x12-20 3x10x20


I felt pretty good energy wise and strength was up a little. Some of the front presses were "easier" than normal, which is something I always gauge ever since the surgery.

I feel like m body is starting to respond to the LGD. I look a little leaner in the upper body, more definition but also a sense of size. But then again it could just be my mind wanting to see progress :)

Here is a pict I snapped before I started my workout this morning.

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I forgot to mention that I picked up some Primaforce Teacrine earlier this week. I tried it yesterday with my morning coffee, I took (2) 50 mg pills. I couldn't really feel any difference until later in the morning. I was bouncing off the wall with nervous energy, but not in a bad way. I normally start "coming down" off of my morning jolt of caffeine (quad-shot of espresso) and was expecting about the same, but my energy levels stayed elevated. to the point where I am normally settling into a "work groove" but I had an energy level that had me looking for more challenging tasks to tackle. I came close to calling it a day, taking the rest of the day off, and going to clean out the garage. I just had that level of energy. It lasted for about 2 or so hours, tapering off as time went by, well into and through lunch.

I completely intended to take it with my PWO this morning but forgot (I also need to check that my PWO doesn't already include it. I heard that Quake does, but am still finishing up a tub of CU). I am almost afraid of what I would have done had I taken any PWO though, as it was I had pretty good energy levels and was pushing myself. I am feeling it now in my shoulders in a painful way. I felt great while lifting and got carried away with lifting. I also extended my hang a little more on the pull ups today too, letting it drop down to maybe 135 degree (definitely well below 90 degrees), but I still cannot full extend on the bottom of a pull up. Then again I cannot raise my hand/arm above my head either (yet). I feel like I am making more progress on my range of motion though, more in the last month than I had in the last year. But again, I am paying the price for that right now *sigh*.

I am going to check y tub of Raidate and see if it already has Teacrine in it, if not then I will add some when I take it this afternoon. That is my mid-day pick me up drink :)
 
Sparkss said:
weighted 192.4 today, but I also had a late night due to a family event, which also means a late dinner. I always feel a little bloated for a day or so after eating late, unless I go super lean on the meal, and last night I did not :)

Today was upper body

Bent Over Row 4x8-12 85x15 4x145x12
Pullups 3x8-12 3x8
DB Rows 2x12-15 2x70x15
Shrugs 2x12-15 2x70x15
1 Arm Pulldowns 2x15-20 2x75x20
Seated DB Presses 3x8-12 3x40x12
Upright Rows 2x12-15 2x65x15
Side Lateral Raises 3x12-20 3x10x20


I felt pretty good energy wise and strength was up a little. Some of the front presses were "easier" than normal, which is something I always gauge ever since the surgery.

I feel like m body is starting to respond to the LGD. I look a little leaner in the upper body, more definition but also a sense of size. But then again it could just be my mind wanting to see progress :)

Here is a pict I snapped before I started my workout this morning.

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Dude you are putting on some size! in a good way. curious to see how the LGD and MK works for you.
are you dropping or taking a pill for the LGD? how many mg a day?
 
hairygrandpa said:
Looking good! I see some changes! You are getting more toned.
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Thanks, it is good to get that external validation on what I "think I see" in the mirror, despite my crappy picture :)

Studhorse said:
Dude you are putting on some size! in a good way. curious to see how the LGD and MK works for you.
are you dropping or taking a pill for the LGD? how many mg a day?
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Thanks! I appreciate the compliment!

LGD is a pill, 8 mg, once per day (morning). MK is pill, 20 mg (2 x 10 mg), once per day (bed time).

I am hoping that the response I am feeling from the LGD continues to increase and improve in the coming weeks.
 
Sparkss said:
Thanks, it is good to get that external validation on what I "think I see" in the mirror, despite my crappy picture :)



Thanks! I appreciate the compliment!

LGD is a pill, 8 mg, once per day (morning). MK is pill, 20 mg (2 x 10 mg), once per day (bed time).

I am hoping that the response I am feeling from the LGD continues to increase and improve in the coming weeks.
Click to expand...

I know thorsdad31 really had a good run on the LGD. I think for like 12 weeks.
 
Studhorse said:
I know thorsdad31 really had a good run on the LGD. I think for like 12 weeks.
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I read that after 12 weeks it starts being less effective (diminishing returns). I plan to run it right up to that 12 week mark, unless something happens to cause me to cut it short. :)
 
Sat 4/22 193 lbs
Worked from Friday until 7 AM Saturday. Slept for a couple of hours, was wrekced the rest of the day

Sun 4/23 191.2 lbs
Did attic work most of the day, hot as h3ll, sweat was pouring off me all day. I put in an attic door then carried a bunch of plywood up into the attic. The door was supposed to be a 2-man job LOL. I weighted myself at the end of the day, after I cleaned up from working.

Mon 4/24 192.6 lbs
Was too sore to workout. From the scale it didn't take long to replenish whatever water weight I lost in the attic the say before.

Tues 4/25 193.2 lbs
Upper Body Hypertrophy, chest and arms workout

Wed 4/26 194 lbs
Waistline was a hair under 36" and looked leaner
Rest day. Diet was sort of crap, which is why the scale surprised me the following day. Worked from 6:30 AM until 8 PM straight. I knew it ahead of time which is why I did not try to workout. Also why my diet was a bit crap.

Thurs 4/27 192.6 lbs
Lower Body Hypertrophy workout

Fri 4/28 193.4 lbs
Upper Body Strength workout

It has been a crazy week. I have not gotten off work before 7 PM any day this week (I start between 6:30 and 7 AM)
 
Sparkss said:
Sat 4/22 193 lbs
Worked from Friday until 7 AM Saturday. Slept for a couple of hours, was wrekced the rest of the day

Sun 4/23 191.2 lbs
Did attic work most of the day, hot as h3ll, sweat was pouring off me all day. I put in an attic door then carried a bunch of plywood up into the attic. The door was supposed to be a 2-man job LOL. I weighted myself at the end of the day, after I cleaned up from working.

Mon 4/24 192.6 lbs
Was too sore to workout. From the scale it didn't take long to replenish whatever water weight I lost in the attic the say before.

Tues 4/25 193.2 lbs
Upper Body Hypertrophy, chest and arms workout

Wed 4/26 194 lbs
Waistline was a hair under 36" and looked leaner
Rest day. Diet was sort of crap, which is why the scale surprised me the following day. Worked from 6:30 AM until 8 PM straight. I knew it ahead of time which is why I did not try to workout. Also why my diet was a bit crap.

Thurs 4/27 192.6 lbs
Lower Body Hypertrophy workout

Fri 4/28 193.4 lbs
Upper Body Strength workout

It has been a crazy week. I have not gotten off work before 7 PM any day this week (I start between 6:30 and 7 AM)
Click to expand...

Sometimes Life gets in the way!
 
Observations.

Supplements

Something is raising my body temp, almost on a permanent basis. I sweat very easily now, often finding beads of sweat on my face (forehead and upper lip), even when not doing anything strenuous. Spending some quality time with the wife and the sweat was literally pouring off of my back and dripping off of me. Afterwards I looked at my back in the mirror and it looked like I got caught in a sprinkler. My whole back was covered with huge drops of sweat.

I have not taken Radiate for almost a week (not had the time). I only take Rauwloscine on rest days, in the morning. I am not sure what is causing this, but it has been going on for well over a week, maybe as much as two.

My libido has taken a hit this week. My wife thinks it is maybe stress from work, which it may be. The desire is there, but I "run out of gas" after about 10 ~ 15 minutes and need to rest before I can start up again. My "gas in the tank" directly correlates to overall energy. If we start out with an "energetic" position that takes more overall physical effort, then I run out of "gas" quicker than otherwise. I am not sure if I need to adjust my TRT or other hormones, or if it is stress, but something is "off".

My waistline looks leaner every day, no matter what I ate the day before. I feel like can I eat darned near anything and not gain fat (although I do not want to test that too much). I am not sure if it is the LGD or Forskolin, or a combination of them any anything else.

My shoulders and upper body have been growing, visibly. I have a pretty good "pump" going. I am getting in decent workouts these days too, when I get get them in. My wife even commented just this week that my chest is looking better.

The vascularity in my arms and other extremities is awesome, especially in my forearms for some reason. I read that others experience that with MK. So I must have hit that saturation threshold for the MK.

I seem to recover a lot faster. I have had a couple of nights where my shoulder or back was sore, to the point I was sure I would be laid up the next day, but upon waking I felt fine, some days even recovered enough to work out.

I am taking in about the same amount of protein as before, but now more carbs. Clean, complex carbs and some good fats, but filling in the calories with them instead of protein, like I used to do. So far it seems to be working. I am guessing that is the LGD doing that.

Exercises

I started doing a body weight quadriceps exercise, a body weight leg extension. It is basically a kneeling leg extension (because I have no equipment for leg extensions). All I will say is that it looks deceptively easy. Between that and adding in lunges to my leg workout yesterday, my legs are sore as ***t today.

I also picked up a dip bar setup. So in addition to the pull ups I also do dips for chest and triceps. I am really pushing it with my shoulder and the exercises.

I changed up for a modified PHAT routine. I have been pushing myself with the weights and some exercises that I had not done in quite some time. So far I have responded pretty well to them.
 
back up to 194, and I let myself get cocky about food and exercise. My waist is just a hair over 36" now and I woke in the middle of the night with my legs and *ss sore as h*ll (from the lunges and leg extensions two days ago). So odd for the DOMS to be delayed almost 2 full days. I felt a little sore yesterday, which at the time I considered pretty sore. I was wrong. I am "walking funny" sore now LOL.

I also ate a lot more yesterday, more protein (chicken breast, protein fruit smoothie, etc.) but also more carbs than I knew I should have. I had such an intense workout yesterday I figured my body could handle and maybe even needed the extra intake. Again, I was wrong. The real test though will be to see where I end up in 1 ~ 2 days (waistline wise).

Today is a rest day, although I plan to finish putting the plywood up into the attic, so not so much a rest for working the muscles as a rest from working out. I have to work tomorrow, so that will be a rest day also. Between how I feel now and how I am sure I will feel after today, that is a good thing :). Monday will be lower body strength.
 
yesterday I awoke to 194.6 on the scale and 36.25" on the waistline. The weekend was for crap, so my diet followed suit. I ended up working until 2:30 am this morning and slept in a bit, so the late start coupled with less than optimal sleep == yet another rest day *sigh*.

On he up side I weighed 193.4 and my waistline was back down to just under 36". So I guess yesterday was a bit of bloat. To clarify, my waistline measurements are just below my navel, at my "widest" point. I still can easily fit into size 34 pants and on my leaner days actually need a belt to hold them up. So I guess I should stop calling it my waistline and instead call it my midsection?

If I had to outline a goal for myself it would be to weigh 200+ and have a 35" waist/midsection.

Not much else to report. I did start Huperzine A last week, 200 mcg in the morning, with my post-breakfast vitamins (so taken with food). I had not noticed any changes (good or bad) from it, but it has been a crazy week and who knows, maybe it helped me to cope with the work challenges and stress and I didn't even realize it.
 
The past week was another week from h*ll. I worked 14 ~ 16 hour days, barely getting 8 hours of sleep each night (I ate all meals at my desk, working). I took Friday off from work to catch up on household chores and worked the entire 3 day weekend either in the attic (moving circuits, laying down plywood) or doing yard work (that some of the yard tasks had not been done for a couple of months, so it took me several hours, most of Saturday afternoon). Then Sunday when I had planned to wrap up the attic work my wife found several large palms for sale from a seller who was moving. So Sunday I picked up/moved 4 large palms (two being 10' and 15' respectively) and then, since I had already rented a trailer, picked up and laid 60' worth of brick edging for our front garden (not alot, but enough to "feel" it and it was a task that I had been procrastinating on, saying "I will do it the next time I have to rent a trailer", boy did that bite me in the rear yesterday LOL). I am sore as can be the following day, but seem to recover faster to be able to tackle the task at hand.

I did get a set of workouts in last week. I stuck with the 3 hypertrophy days. They were a mirror image of the preceding week's workouts in terms of weights and reps. Although I was sort of on auto-pilot and realized afterwards that I was not struggling to finish the target reps like I was the week before. This week will be a rough one for exercising, with only 2 days that are not totally screwed by work or life events where I can actually work out. *sigh*.
 
My diet was relatively clean, although I did grab a small soda half way through Sunday as my blood sugar dropped and I needed to replenish. My weight was interesting. I started the week at close to 195 and finished this morning at 191.6. With steady drops across the last couple of days. Which tells me that alot of that was water/glycogen stores weight and not muscle (or fat, thankfully). I am looking leaner in the midsection, but the measurement remains the same, right at/under 36" (across the belly button). I am not sure that I will ever completely lose the love handles as I think they are more a combination of loose skin and muscle (obliques) than fat. I went to a professional and he told me it was mostly loose skin from being overweight before and losing that weight, while not having skin elastic enough to tighten back up, due to my age. I also have always had "wings", even when I was extremely lean (when I was much younger). I envy those with the narrow waist body type, but that was never me.

Do anyone know the body type I am talking about (with "wings", even when lean)?

I also noticed last week that my hands and wrist have gotten bigger. I need to add a link to my watch band as I cannot get it over my hand to slide it only my wrist. When I could get it over my hand it was snug when I would secure the clasp, but I can't even get it on my wrist to see if that is still the case.
 
Sparkss said:
My diet was relatively clean, although I did grab a small soda half way through Sunday as my blood sugar dropped and I needed to replenish. My weight was interesting. I started the week at close to 195 and finished this morning at 191.6. With steady drops across the last couple of days. Which tells me that alot of that was water/glycogen stores weight and not muscle (or fat, thankfully). I am looking leaner in the midsection, but the measurement remains the same, right at/under 36" (across the belly button). I am not sure that I will ever completely lose the love handles as I think they are more a combination of loose skin and muscle (obliques) than fat. I went to a professional and he told me it was mostly loose skin from being overweight before and losing that weight, while not having skin elastic enough to tighten back up, due to my age. I also have always had "wings", even when I was extremely lean (when I was much younger). I envy those with the narrow waist body type, but that was never me.

Do anyone know the body type I am talking about (with "wings", even when lean)?

I also noticed last week that my hands and wrist have gotten bigger. I need to add a link to my watch band as I cannot get it over my hand to slide it only my wrist. When I could get it over my hand it was snug when I would secure the clasp, but I can't even get it on my wrist to see if that is still the case.
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Yes, I know what you mean. As a former fatty I have the same problem with the waist. Only option is to get a bigger upper body, making the waist smaller in comparison.
 
hairygrandpa said:
Yes, I know what you mean. As a former fatty I have the same problem with the waist. Only option is to get a bigger upper body, making the waist smaller in comparison.
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Yea, I agree with that advice. I have had the same thought.

I weighed in at 190.6 this morning. I would not say that I am on a calorie deficit, but I am definitely not eating like I was. My upper body is looking a little smaller, but so is my midsection. Although per the tape measure my midsection has not moved. I am not sure that is the best gauge for my weight progress any more. When it is above 36", then sure, but due to the loose skin I don't know if I will ever get down below about 36". (maybe down to 35.5").

Tomorrow I will be able to work out again, which usually increases my appetite, both physically and mentally. What I mean is that I feel less guilty for eating a ton of food if I have worked out recently :). But I also want to try for only lean gains from here on, now that I am down to being lean again, and avoid an all-out "dirty" bulk. Lean gains don't look as good in a shirt, but it is Spring, almost summer here (upper 80s, low 90s already), and it will look better by the poolside (than a dirty bulk)
 
I was 192.0 this morning, despite giving into a terrible sweet tooth yesterday afternoon *shudder*. And eating more homemade wontons than I should have later in the evening.

I hit the weights this morning with something to prove (to myself, more than anything or anyone else). I hit the exact workout from the last two weeks (same exercises and weights) but I added reps and/or sets to every exercise.

Bent Over Row 85x15 4x145x15
Pullups 4x8
DB Rows 3x70x15
Shrugs 3x70x15
1 Arm Pulldowns 3x75x20
Seated DB Presses 3x40x15
Upright Rows 3x65x15
Side Lateral Raises 4x10x20
Crunches 2x30

I am now thoroughly and adequately sore LOL.
 
Sparkss said:
I was 192.0 this morning, despite giving into a terrible sweet tooth yesterday afternoon *shudder*. And eating more homemade wontons than I should have later in the evening.

I hit the weights this morning with something to prove (to myself, more than anything or anyone else). I hit the exact workout from the last two weeks (same exercises and weights) but I added reps and/or sets to every exercise.

Bent Over Row 85x15 4x145x15
Pullups 4x8
DB Rows 3x70x15
Shrugs 3x70x15
1 Arm Pulldowns 3x75x20
Seated DB Presses 3x40x15
Upright Rows 3x65x15
Side Lateral Raises 4x10x20
Crunches 2x30

I am now thoroughly and adequately sore LOL.
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Nice WO!
 
Yesterday I weighed in at 193.0, I had another good workout. Same as before, a mirror of the previous week but added reps and set to each workout.

This morning I awoke to 192.6 on the scale (which surprised me as I went to bed feeling bloated/heavy). My daughter had a GS party last night and I ended up eating two slices of pizza (I was really hungry and there was nothing else around). All in all I ate pretty much the same as the past couple of days (overall) but somehow I dropped a bit (although really only a "little bit").

This morning was another good workout. I am in a rush so I will try to post the exercises later. Cheers.
 
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