ZOO Goes to Rehab: Injury and Recomp (pg.4)

Rocket3015

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Crazy !!
 
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Segansational

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Are you seeing anyone (doc, rehab specialist, etc) about that arm issue? I know most of us on here think we're smart enough to figure things out ourselves, but this sounds like it's nagging enough that you might want to get a prof opinion. Or an MRI, etc. Make sure nothing truly is wrong?
 
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Are you seeing anyone (doc, rehab specialist, etc) about that arm issue? I know most of us on here think we're smart enough to figure things out ourselves, but this sounds like it's nagging enough that you might want to get a prof opinion. Or an MRI, etc. Make sure nothing truly is wrong?
That would have been one of the first things I’d done. Don’t have money or insurance is what it comes down to.

And before anyone says “well what about all those PEDs you take?”, it doesn’t really cost me much of anything to run gear and stuff.
 
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ZOO

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Again, sorry for the lack of updates. I'm still tinkering around with my Phase 2 plan and have been editing the original post. I decided to scale the carbs back just a little bit more. Carbs are inflammatory so perhaps a slight reduction will help with my arm. I'll also be adding in TB and BPC. Once I have everything totally figured out I'll probably delete the old plan and repost the new plan with current pics and weight. I've fluctuated from as low as 241.6 last Thursday to upwards of 254 today. lol
 
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LOG UPDATE: 10 October 2019

WEIGHT: 247.4 lbs

Figured I'd go ahead and start recording what I'm doing day to day now that I have everything lined up. Plus, I think it is good to maintain this log and try not to skimp on it as it could be useful to others facing injury as well as help keep my spirits up.

Admittedly, I have been pretty fucking depressed as of late. This arm situation is more than likely a long term ordeal and it is frustrating as hell. I just hope it is not something that will require surgery - worst nightmare right there. I had started this log with the intent of gaining as much muscle as possible this off season and now it has turned into muscle preservation for the most part. The lack of "progress" is what really drives me nuts. I need to be improving in some aspects and body composition is about all I can do while healing.

To better attack my new goal of improved legs, back, and aesthetics development, I have adjusted my diet and decided to reduce my potato down to 10oz. Reduction from 14-16 oz down to the current 10 oz was done over the last two weeks in a progressive manner. So far no real weight loss which is a good indicator that I should be able to do this while still improving some areas of training. Further adjustments will be made as I see fit.

I should have TB and BPC arriving today or tomorrow and will begin taking those immediately. I started the Genotropin and MK this week already.


GYM SESSION: Legs (Squats/Quads)
Had a really good session in the gym today. Touched 455, which I have not touched in a long time, and was able to complete the workout without any pain in my left knee. My intended workout was slightly altered to accommodate certain equipment being used by other gym goers. I'm going to try to keep total working sets around 20.

Squat
Warmup sets:
135 x 8
225 x 6
315 x 4
365 x 3
405 x 1

Working sets:
455 x 1 (felt pretty solid all the way through, but need another week or two to lock it down)
405 x 3
405 x 2
365 x 4
365 x 4
315 x 7 (this set was unintended but leg press was occupied so figured I'd hit another round of squats)

Leg Press
7 Plates: 12, 10, 9, 8, 9

Leg Extensions
260: 16, 13, 10, 9, 9 + (180x4 drop)

Outer Thigh Machine
200: 16, 14

Horizontal Leg Press
380: 20, 20, 20


NUTRITION/SCHEDULE/TIMING
I was contemplating whether or night to have my high meal, but opted to throw in a second round of eggs for Meal 5. I do not want to inhibit the little progress that I have been able to make in the gym and today is one of the most demanding of my workouts.

- 7:30am: T2 (Ember) 300mcg, T3 12.5mcg, T4 50mcg, Proviron 25mg, Genotropin 5iu

Fasted Cardio: Stretching and air squats

Meal 1 (8:30am): Preworkout
6 x Whole Eggs, 300g Egg Whites, 10oz Potato, 160g Blueberries, 10g Cacao (100%), 1 tsp. Pink Salt
[Wrecking Crew, Nektar, Fish Oil, Vitamin D 5,000iu]

Pre-workout: Demon Drops 2 caps, Special Forces 3 caps
Intra-workout: 4oz Pure OJ, 10g BCAAs, Gatorade Zero

Meal 2 (11:45am): Immediately after training
50g Isolate Shake
[Swolly, Overtraining Solution]

Meal 3 (12:30pm): Post-workout
50g Isolate, 60g Oatmeal, 160g Blueberries, 10g Cacao (100%), 3/4 tsp. Pink Salt
[Wrecking Crew, Creatine]

Meal 4 (2:00pm): 10 minute walk, standing steps, or pump sets
10oz Beef (96%), 10oz Potato, 60g Carrots, Shredded Lettuce, 3/4 tsp. Iodized Salt
[Wrecking Crew]

- 4:30pm: T2 (Ember) 300mcg, T3 12.5mcg, T4 50mcg, Proviron 25mg, MK-677 10mg


Meal 5 (5:15pm): 10 minute walk, standing steps, or pump sets
6 x Whole Eggs, 300g Egg Whites, 10oz Potato, 160g Blueberries, 10g Cacao (100%), 1 tsp. Pink Salt
[Wrecking Crew]

Meal 6 (7:30pm): 10 minute walk, standing steps, or pump sets
10oz Beef (96%), 10oz Potato, 60g Carrots, Shredded Lettuce, 3/4 tsp. Iodized Salt
[Wrecking Crew, Fish Oil, Vitamin D 5,000iu]

Meal 7 (9:30pm):
50g Isolate Shake
[KSM-66 (Blight) 600mg, Mwendo]

- 10:00pm: TB-500 & BPC-157 (starting tomorrow)
 
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Segansational

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Keep your head up @ZOO maybe just focus on bringing up other lagging parts if you can't do arms like you wish you could. We're rooting for ya.
 
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booneman77

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Aw man, just noticed the log rename haha sad times
 
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Keep your head up @ZOO maybe just focus on bringing up other lagging parts if you can't do arms like you wish you could. We're rooting for ya.
Thanks, bro. Making the most of what I have right now. Gonna keep on trucking.

Aw man, just noticed the log rename haha sad times
Definitely sucks, but gonna see if I can't make some progress still :)
 
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PHASE 2: REHABILITATION AND RECOMPOSITION

LOG UPDATE:
11 October 2019 (Starting Date)

WEIGHT: 243.6 lbs

After spending the last 2 weeks moping around and desperately trying to find a system that will contribute to my physique goals I have finally devised what I feel is a solid approach. I will try to do this format for at least the next 30 days, effective today; this is also the length at which I will be running TB and BPC peptides for injury recovery. If all goes according to plan, I should be able to return to most of my former exercises by the end of the period while also improving my body composition and solidifying muscle mass.

It is now about 2 months deep into this elbow/arm injury stemming from getting stupid with close-grip bench press. I seriously underestimated the severity of the condition as I am still unable to bench press, shoulder press, or effectively train arms. My earlier attempts to jump into my usual routine likely prolonged the recovery period beyond what it initially would have been had I gone into rehab mode immediately- I may have even worsened it long term.

There is still a visible "twang" or "pop" on the outside of my forearm by the elbow when I curl my arm with the palm of my hand facing upward. It isn't painful any but it is slightly uncomfortable if done continuously for a period. I am able to mitigate or eliminate this by having an angled, vertical, or hammer grip when curling. Straight bar can be problematic unless I lean back just the right way.

I have made some progress with chest pressing movements being able to use a seated press machine following a series of cable and pec dec fly type exercises. I can also do some small degree of tricep exercise doing light kickbacks via cables. Trying to stimulate the muscles enough as to not atrophy too much in my arms which are already underdeveloped comparatively speaking. Not sure when I will be able to bench or overhead press again but it can't come soon enough. My training feels very incomplete... and so does my life *sad lulz*

---------------------------------------------------------------------------------------------------

PED PROTOCOL
Drug program has been adjusted to better fit the current situation and objective. Overall AAS has been decreased, but total PED usage should be more than adequate to sustain/build muscle while decreasing body fat. Additionally, I have increased dosing frequency to EOD. Generally, smaller, more frequent shots is the most effective way to utilize oil based injections.

I'm not going to a full cruise dose because I am still progressing in leg and back development. Squats, rack pulls, and trap bar deadlifts are my bread and butter right now and should do well in sustaining and developing full-body musculature. Basically, I'm going to make the most of what I can do and keep trying to make gains within my weight range to recomp myself until I can bulk up again.

GH is something I will be experimenting with. I have acquired some legitimate pharmaceutical Genotropin pens. Tentatively, I plan on running 5iu (Sub-Q) on training days and 5iu (IM) on rest days taken fasted upon waking. Apparently there is a difference in how long GH exhibits its effects depending on if you use it Sub-Q (rapid) or IM (sustained). The part I'm interested in testing out is training fasted following a Sub-Q injection of 5iu Genotropin along with my other morning compound administrations. According to @the_research_station this is one of the most ideal ways to utilize GH to increase muscle mass while decreasing body fat. Normally, I am discouraging of training fasted, however, it seems fairly credible and I might as well play around with new approaches during this period. For rest days

Lastly, I will be including the peptides TB-500 and BPC-157 into my regiment. My only other experience with peptides with Growth Frag a couple years back. If these peps are half as good as Bostin says they are for injury I will be one happy motherfucker lol

Injectables:
Testosterone Isocaproate: 250mg EOD
Nandrolone Phenylpropionate: 100mg EOD
Masteron Enanthate: 100mg EOD

Orals:
Anavar: 25mg
Proviron: 50mg

Growth/Peptides:
Genotropin: 5iu (morning)
MK-677: 10mg (evening)
TB-500: 0.5mg daily
BPC-157: 0.5mg daily

Fat Loss/Composition:
T2: 600mcg
T3: 25mcg
T4: 100mcg

Ancillaries:
Exemestane: 12.5mg EOD
Tadalafil: 10mg EOD

---------------------------------------------------------------------------------------------------

NUTRITION/SCHEDULE/TIMING
Since I am unable to train to the extent that I was prior to being injured - energy expenditure down - I have reduced my carb intake. Protein and fats are pretty much unchanged. The goal is to maintain a weight of 240-245 lbs (possibly cut down to 235 but no less) throughout the rehabilitation period in order to solidify muscle mass and recomp my body. I will allow for 2-3 "high meals" per week, which I will implement on Squat/Quad and Pull/Ham days. This includes options such as bison burgers, a second egg dish, or, on rare occasions, some sort of meat and rice bowl from my favorite thai joint, WaBa Grill, etc. No french fries, ice cream, or anything else that doesn't contribute to my goals.

Protein will consist of around 10oz of Ground Beef (96% lean) or 10oz of Ground Pork (95% lean).

---------------------------------------------------------------------------------------------------

TRAINING DAYS
- 7:30am: T2 (Ember) 300mcg, T3 12.5mcg, T4 50mcg, Anavar 25mg, Proviron 25mg, Genotropin 5iu Sub-Q

Pre-workout: Demon Drops, Special Forces
Gym: 8:30am-9:30am
Intra-workout: 10g BCAAs, Gatorade Zero
Post-workout: 25g Isolate Shake, Small Banana, 1/2 tsp. Pink Salt, Swolly, Overtraining Solution

Meal 1 (10:00pm): Post-workout
50g Isolate, 60g Oatmeal, 160g Blueberries, 10g Cacao (100%), 1/2 tsp. Pink Salt
[Wrecking Crew, Creatine]

Meal 2 (11:00am): 10 minute walk, standing steps, or pump sets
10oz Beef (96%), 10oz Potato, 60g Carrots, Shredded Lettuce, 3/4 tsp. Iodized Salt
[Nektar, Fish Oil, Vitamin D 5,000iu]

Meal 3 (1:30pm): 10 minute walk, standing steps, or pump sets
6 x Whole Eggs, 300g Egg Whites, 8oz Potato, 160g Blueberries, 10g Cacao (100%), 1 tsp. Pink Salt
[Wrecking Crew]

Meal 4 (4:00am): 10 minute walk, standing steps, or pump sets
10oz Pork (95%), 10oz Potato, 60g Carrots, Shredded Lettuce, 3/4 tsp. Iodized Salt
[Wrecking Crew]

- 6:00pm: T2 (Ember) 300mcg, T3 12.5mcg, T4 50mcg, Proviron 25mg, MK-677 10mg


Meal 5 (7:00pm):
10oz Beef (96%), 10oz Potato, 60g Carrots, Shredded Lettuce, 3/4 tsp. Iodized Salt
[Wrecking Crew, Fish Oil, Vitamin D 5,000iu]

Meal 6 (9:30pm):
50g Isolate Shake, 1oz Raw Almonds
[KSM-66 (Blight) 600mg, Mwendo]

- 10:00pm: TB-500 & BPC-157


---------------------------------------------------------------------------------------------------

REST DAYS
- 7:30am: T2 (Ember) 300mcg, T3 12.5mcg, T4 50mcg, Anavar 25mg, Proviron 25mg, Genotropin 5iu IM

Fasted Cardio: 20 minutes fast paced walk

Meal 1 (8:30am): 10 minute walk, standing steps, or pump sets
10oz Beef (96%), 10oz Potato, 60g Carrots, Shredded Lettuce, 3/4 tsp. Iodized Salt
[Wrecking Crew, Nektar, Fish Oil, Vitamin D 5,000iu]

Meal 2 (11:00am): 10 minute walk, standing steps, or pump sets
10oz Beef (96%), 10oz Potato, 60g Carrots, Shredded Lettuce, 3/4 tsp. Iodized Salt
[Wrecking Crew]

Meal 3 (1:30pm): 10 minute walk, standing steps, or pump sets
6 x Whole Eggs, 300g Egg Whites, 10oz Potato, 160g Blueberries, 10g Cacao (100%), 1 tsp. Pink Salt
[Wrecking Crew]

Meal 4 (4:00pm): 10 minute walk, standing steps, or pump sets
10oz Beef (96%), 10oz Potato, 60g Carrots, Shredded Lettuce, 3/4 tsp. Iodized Salt
[Wrecking Crew]

- 6:00pm: T2 (Ember) 300mcg, T3 12.5mcg, T4 50mcg, Proviron 25mg, MK-677 10mg


Meal 5 (7:00pm): 10 minute walk, standing steps, or pump sets
10oz Beef (96%), 10oz Potato, 60g Carrots, Shredded Lettuce, 3/4 tsp. Iodized Salt
[Wrecking Crew, Fish Oil, Vitamin D 5,000iu]

Meal 6 (9:30pm):
50g Isolate Shake, 1oz Raw Almonds
[KSM-66 (Blight) 600mg, Mwendo]

- 10:00pm: TB-500 & BPC-157


---------------------------------------------------------------------------------------------------

TRAINING SPLIT
This is my redesigned training split that I'm doing currently to best support my current gimpy condition. I'll post up specific workouts and exercises as I go throughout the week. I think I have figured out a pretty decent format that will work with my body in the meantime.

Sunday: Pull/Hamstrings/Calves
Monday: Chest/Triceps
Tuesday: Back/Biceps
Wednesday: Rest Day
Thursday: Squats/Quads
Friday: Shoulders + Ancillaries/Pump
Saturday: Rest Day
 

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ZOO

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LOG UPDATE: 11 October 2019 (continued)

WEIGHT: 243.6 lbs

This is a continuation of the above post which formats my approach to Phase 2 so I will skip the nutrition, drugs, and timing info as I followed what was written for today. Only deviation may be a second shot of TB/BPC earlier in the day to kick things off. Here was my training for today

GYM SESSION: Shoulders + Ancillaries (65 minutes)
My first day of Phase 2 in the gym went very well. Any arm pain was predominantly felt on the top part of my forearm just below the outer elbow. Not so much in the back of the elbow itself. This was only a real issue when attempting to do some tricep exercises at the end of my workout.

SHOULDERS
DB Lateral Raises
70 lbs: 8, 8, 7

DB Unilateral Raises - Alternating arms, no rest.
60 lbs: 12, 8, 6

Cable Unilateral Raises
27.5 lbs: 8, 8, 7

Unilateral Cable Front Raises
33 lbs: 6
27.5 lbs: 9, 9, 8

Upright Rows
88 lbs: 15
99 lbs: 11, 9, 9

Reverse Pec Dec
250 lbs: 12, 12, 8 (drop to 190)
190 lbs: 12, 13, 14 (drop to 150)
150 lbs: 9, 12, 16


ANCILLARIES
Upward Cable Fly (30 lbs): 20, 12
Pec Cable Fly (30 lbs): 12, 10

Cable EZ Curl (44 lbs): 15, 12
Unilateral Cable Curl (65 lbs): 16, 16

Unilateral Cable Pressdown (22 lbs): 10, 10
Cable Kickbacks (22 lbs): 10, 10

Farmers Walks (45 lb plates): 2 sets of 2 laps
 
xR1pp3Rx

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have you found anyone offering ACTIVE RELEASE TORTURE?
they can realign the tendons and sh!7.
the pain involved takes someone crazy enough to do body mods... oh wait a min... 😜
 
Rocket3015

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I got a guy for that !
 
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have you found anyone offering ACTIVE RELEASE TORTURE?
they can realign the tendons and sh!7.
the pain involved takes someone crazy enough to do body mods... oh wait a min... 😜
I'm a little twisted I admit haha. I considered ART but I wasn't sure if that would help or hurt in this situation. I don't think it's bound muscle causing the issue and I'm afraid they might break my tendon lol! Let's see how the TB/BPC stack pans out. But I def want to start getting ART done in general. My body would benefit overall and could help prevent future injury too.

I got a guy for that !
Do you get a lot of benefit from the ART?
 
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LOG UPDATE: 12 October 2019

Weight: 246.0 lbs

No gym report today since I'm "off." I decided to tinker around with my diet some to see about implementing low/no carb meals. The calories remain about identical as I offset the loss of carbs with increased fats. Again, the goal is not to lose weight, but rather to lose fat and hold weight. Plus I'm going to my parents to watch UFC fights with my dad which means there will be bison burgers and you bet your ass I'm eating the buns so lower carb it is lol! Depending on how my body responds I may start to include these regularly on Rest Days and possibly on training days even as Meal 5.

I feel optimistic about the TB/BPC combination. I'm only a day in so I hesitate to speculate, but I think it may already be helping to some extent. Don't want to jynx anything nor do I want to omit anything so I'll just put it out there. I did two injections yesterday and will do two today and tomorrow as well. Both shots are done in different trouble areas around the elbow. The pain/problem seems to move around so figured it couldn't hurt to try.

REST DAYS
- 7:30am: T2 (Ember) 300mcg, T3 12.5mcg, T4 50mcg, Anavar 25mg, Proviron 25mg, Genotropin 5iu IM

Fasted Cardio: 20 minutes fast paced walk

Meal 1 (10:00am): 10 minute walk
6oz Bison (90%), 4 Eggs, 60g Carrots, 100g Mushrooms, Shredded Lettuce, 3/4 tsp. Iodized Salt
[Wrecking Crew, Nektar, Fish Oil, Vitamin D 5,000iu, Mwendo]

- 10:30am: TB-500 (500mcg) & BPC-157 (500mcg)


Meal 2 (12:30am): 10 minute walk
10oz Pork (95%), 10oz Potato, 60g Carrots, Shredded Lettuce, 3/4 tsp. Iodized Salt
[Wrecking Crew]

Meal 3 (2:30pm):
9 x Whole Eggs, 8oz Potato, 160g Blueberries, 10g Cacao (100%), 1 tsp. Pink Salt
[Wrecking Crew]

- 4:30pm: T2 (Ember) 300mcg, T3 12.5mcg, T4 50mcg, Proviron 25mg, MK-677 10mg


Meal 4 (5:30pm):
BISON BURGERS!!! = 12oz Ground Bison, Two Buns (35g carbs/ea), Mayo
[Wrecking Crew]

Meal 5 (8:00pm): Pump sets
6oz Bison (90%), 4 Eggs, 60g Carrots, 100g Mushrooms, Shredded Lettuce, 3/4 tsp. Iodized Salt
[Wrecking Crew, Fish Oil, Vitamin D 5,000iu]

Meal 6 (9:30pm):
50g Isolate Shake, 1oz Raw Almonds
[KSM-66 (Blight) 600mg, Mwendo]

- 10:00pm: TB-500 (500mcg) & BPC-157 (500mcg)
 
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xR1pp3Rx

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ART is the sh!7 !!! it will help break up the scar tissue you have caused and allow the tendons and muscles to move fluidly and painlessly. saved this old dog fo sho.
 
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I'm a little twisted I admit haha. I considered ART but I wasn't sure if that would help or hurt in this situation. I don't think it's bound muscle causing the issue and I'm afraid they might break my tendon lol! Let's see how the TB/BPC stack pans out. But I def want to start getting ART done in general. My body would benefit overall and could help prevent future injury too.


Do you get a lot of benefit from the ART?
I have only had it done on one of my arm (to try it out) it was beneficial
 
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ART is the sh!7 !!! it will help break up the scar tissue you have caused and allow the tendons and muscles to move fluidly and painlessly. saved this old dog fo sho.
I have only had it done on one of my arm (to try it out) it was beneficial
Well shoot, guys. I'm sold. I think you're right that adjacent tension or problem areas could be contributing to my issue. It could have also been the reason why the area weakened and was injured. Sound advice :)
 
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injuries suck. how longs it been since you rubbed one out ? 🤣
 
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injuries suck. how longs it been since you rubbed one out ? 🤣
About 5 minutes before I logged on here to reply to your comment hahaha
 
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Willing to do it for him so he can continue to rest his arm
This man is a saint! Thanks, bro. Just go easy... I'm sensitive ;)
 
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LOG UPDATE: 13 October 2019

WEIGHT: 247.3 lbs

Not surprisingly my weight is up some from yesterday. I'm starting to recognize a general trend of my weight fluctuation throughout the week. For current purposes, I would like to keep this flux from exceeding 250 lbs.

My arm/elbow seems somewhat less agitated but popping is still present.

---------------------------------------------------------------------------------------------------

NUTRITION/SCHEDULE/TIMING
I'm passing on today's "high" meal since I had bison burgers last night. For Meal 5, however, I decided to do the low carb option with 8oz bison and 4 whole eggs.

- 7:10am: T2 (Ember) 300mcg, T3 12.5mcg, T4 50mcg, Anavar 25mg, Proviron 25mg, Genotropin 5iu Sub-Q
[Test Iso: 250mg / NPP: 100mg / Mast E: 100mg]


Pre-workout: Demon Drops 2 caps, Special Forces 3 caps
Gym: 7:45am-9:00am (see below)
Intra-workout: 10g BCAAs, Gatorade Zero
Post-workout: 25g Isolate Shake, Small Banana, 1/2 tsp. Pink Salt, Swolly, Overtraining Solution

Meal 1 (9:45pm): Post-workout
50g Isolate, 60g Oatmeal, 160g Blueberries, 10g Cacao (100%), 1/2 tsp. Pink Salt
[Wrecking Crew, Creatine]

- 10:30pm: TB-500 & BPC-157


Meal 2 (10:45am): 10 minute walk
10oz Beef (96%), 10oz Potato, 60g Carrots, Shredded Lettuce, 3/4 tsp. Iodized Salt
[Nektar, Fish Oil, Vitamin D 5,000iu]

Meal 3 (1:15pm): 10 minute walk, standing steps, or pump sets
9 x Whole Eggs, 8oz Potato, 160g Blueberries, 10g Cacao (100%), 1 tsp. Pink Salt
[Wrecking Crew]

Meal 4 (4:00am): 10 minute walk, standing steps, or pump sets
10oz Pork (95%), 10oz Potato, 80g Mushrooms, 60g Carrots, Shredded Lettuce, 3/4 tsp. Iodized Salt
[Wrecking Crew]

- 6:00pm: T2 (Ember) 300mcg, T3 12.5mcg, T4 50mcg, Proviron 25mg, MK-677 10mg


Meal 5 (7:00pm):
8oz Bison (90%), 4 x Eggs, 120g Mushrooms, 60g Carrots, Shredded Lettuce, 3/4 tsp. Iodized Salt
[Wrecking Crew, Fish Oil, Vitamin D 5,000iu]

Meal 6 (9:30pm):
50g Isolate Shake, 1oz Raw Almonds, 1/4 tsp. Pink Salt
[KSM-66 (Blight) 600mg, Mwendo]

- 10:00pm: TB-500 & BPC-157


---------------------------------------------------------------------------------------------------

GYM SESSION: Rack Pulls/Hamstrings/Calves (75 minutes; warm ups [WU] included)
Today was the first real test of training fasted. Heavy rack pulls, hamstrings, and calves were on the menu this morning. I'm not sure if it was the fact that I trained fasted or if it was because I was up to my heaviest set within 50 minutes of having gotten out of bed lol, but it felt a little tough. It may not have been my heaviest (which is 615 x 4) but intensity, contractions, and performance was good. The coming weeks will determine if this approach is sustainable. Keep in mind that the weight listed is largely arbitrary and mostly for personal reference - this pertains to machines, which vary by brand.

Rack Pulls
135: 8 (WU)
225: 6 (WU)
315: 3 (WU)
405: 1 (WU - no straps)
495: 2 (WU - add straps)
555: 3 (WU - add belt)
605: 4, 3
585: 4
495: 9, 7, 5

Lying Leg Curls
180 lbs: 12, 9, 7

Lying Leg Curls - Unilateral alternating, no rest.
60 lbs: 9, 6, 5

Seated Leg Curls
300 lbs: 9, 7, 8

Seated Leg Curls - Unilateral alternating, no rest.
120 lbs: 12, 10, 10

Standing Calf Raise
4 Plates: 7, 8, 6

Seated Calf Raise
2 Plates + 25: 12, 11, 10

Seated Calf Press
225 lbs: 15, 14, 15

Outer Thigh Machine - I did this while waiting for the next exercise to become available
180 lbs: 18

Horizontal Leg Press
300 lbs: 60, 40
 
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LOG UPDATE: 14 October 2019

WEIGHT: 246.6 lbs

I write this with a grain of salt since I won't know until later if my arm/elbow agrees with me, but all-in-all it was a great training session. I was able to do do Chest Press Machine and light Bench Press at the end of my workout without any real issue.

Only had a little discomfort in my upper forearm area and not behind my elbow which was the problem area when bench pressing previously. I'll be attacking this spot with this morning's TB/BPC combo.

Managed to get a killer pump in both my chest and even my triceps despite doing minimal work on them directly - didn't want to press my luck haha. If all goes well and my arm doesn't act up I will consider today a huge success.

---------------------------------------------------------------------------------------------------

NUTRITION/SCHEDULE/TIMING
Once again I will opt for my low carb option for Meal 5, which I have reconstructed a bit to be more filling. It's a little high in protein but I'm not going keto just yet and I don't feel like buying 3 different kinds of meat to mess with everyday lol. I already cooked up a bunch of pork so I'm going to include it in my normal meals for today and probably tomorrow but moving forward it will just be my Meal 5 meat with the rest being Beef.

- 7:40am: T2 (Ember) 300mcg, T3 12.5mcg, T4 50mcg, Anavar 25mg, Proviron 25mg, Genotropin 5iu Sub-Q

Pre-workout: Demon Drops 1 cap, Special Forces 3 caps
Gym: 8:10am-9:10am (see below)
Intra-workout: 10g BCAAs, Gatorade Zero
Post-workout: 25g Isolate Shake, Small Banana, 1/4 tsp. Pink Salt, Swolly, Overtraining Solution

Meal 1 (9:45pm): Post-workout
50g Isolate, 60g Oatmeal, 160g Blueberries, 10g Cacao (100%), 1/2 tsp. Pink Salt
[Wrecking Crew, Creatine]

- 10:30pm: TB-500 & BPC-157


Meal 2 (10:45am): 10 minute walk
10oz Pork (95%), 10oz Potato, 60g Carrots, Shredded Lettuce, 3/4 tsp. Iodized Salt
[Nektar, Mwendo, Fish Oil, Vitamin D 5,000iu]

Meal 3 (1:15pm): 10 minute walk, standing steps, or pump sets
9 x Whole Eggs, 8oz Potato, 160g Blueberries, 10g Cacao (100%), 1 tsp. Iodized Salt
[Wrecking Crew]

Meal 4 (4:00am): 10 minute walk, standing steps, or pump sets
10oz Beef (96%), 10oz Potato, 80g Mushrooms, 60g Carrots, Shredded Lettuce, 3/4 tsp. Iodized Salt
[Wrecking Crew]

- 6:00pm: T2 (Ember) 300mcg, T3 12.5mcg, T4 50mcg, Proviron 25mg, MK-677 10mg


Meal 5 (7:00pm):
6oz Pork (95%), 6 x Eggs, 120g Mushrooms, 60g Carrots, Shredded Lettuce, 3/4 tsp. Iodized Salt,
3oz Pure Orange Juice
[Wrecking Crew, Fish Oil, Vitamin D 5,000iu]

Meal 6 (9:30pm):
50g Isolate Shake, 1oz Raw Almonds, 1/4 tsp. Pink Salt
[KSM-66 (Blight) 600mg, Mwendo]

- 10:00pm: TB-500 & BPC-157


---------------------------------------------------------------------------------------------------

GYM SESSION: Chest/Triceps (60 minutes; warm ups [WU] included)

Seated Pec Cable Fly
52.8 lbs: 11, 9, 8, 6

Seated Pec Cable Fly
52.8 lbs: 11, 9, 8, 6

Angled Pec Dec
250: 16, 12, 10, 8

Standing Downward Cable Fly
30 lbs: 13, 11, 11, 10

Chest Press Machine
225 lbs: 13
245 lbs: 10
265 lbs: 8
285 lbs: 6

Bench Press
135 lbs: 20, 20

Tricep Pushdown
44 lbs: 10 (too much tension on elbow)

One-Arm Tricep Pushdown
26.5 lbs: 10 (too much tension on elbow)

Cable Kickbacks
22: 12, 12 (not much issue, but arm was starting to feel fatigued)

Farmers Walks
45 lb plates: 2 sets of 3 laps
 
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Rocket3015

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Hope Things Are Feeling GREAT !
 
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LOG UPDATE: 15 October 2019

WEIGHT: 241.3 lbs

Arm seems to be healing from what I can tell. It at the very least feels better than usual. I was worried that chest and triceps yesterday would aggravate things, but it doesn't seem to have done so. It's a little battered after a solid back session.

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NUTRITION/SCHEDULE/TIMING
Since my weight was a little light today I added an additional egg to both Meal 3 and Meal 5 for added calories. Additionally, I have added and will maintain 3oz of OJ with Meal 5. I feel having the 3 servings of fruit per day is very essential. Calorically, it replaces the OJ I would normally have intra-workout.

I'll reduce the TB/BPC to once injection per day starting tomorrow, which will be taken in the morning time slot. I like the idea of getting the peptides in the area shortly after taxing it during my workouts.

Lastly, I will instead take my Rest Day injection of GH the night before. Rather than Sub-Q like in my pre-workout morning shots, I will pin it intramuscularly into my delt immediately before bed. According to the @the_research_station this will push IGF levels for upwards of 30 hours.

- 7:40am: T2 (Ember) 300mcg, T3 12.5mcg, T4 50mcg, Anavar 25mg, Proviron 25mg, Genotropin 5iu Sub-Q
[Test Iso: 250mg / NPP: 100mg / Mast E: 100mg]


Pre-workout: Demon Drops 1 cap, Special Forces 3 caps
Gym: 8:10am-9:15am (see below)
Intra-workout: 10g BCAAs, Gatorade Zero
Post-workout: 25g Isolate Shake, Small Banana, 1/4 tsp. Pink Salt, Swolly, Overtraining Solution

Meal 1 (9:45pm): Post-workout
50g Isolate, 60g Oatmeal, 160g Blueberries, 10g Cacao (100%), 1/2 tsp. Pink Salt
[Wrecking Crew, Creatine]

- 10:30pm: TB-500 & BPC-157


Meal 2 (10:45am): 10 minute walk
10oz Beef (96%), 10oz Potato, 60g Carrots, Shredded Lettuce, 3/4 tsp. Iodized Salt
[Nektar, Mwendo, Fish Oil, Vitamin D 5,000iu]

Meal 3 (1:15pm): 10 minute walk
9 x Whole Eggs, 8oz Potato, 160g Blueberries, 10g Cacao (100%), 1 tsp. Iodized Salt
[Wrecking Crew]

Meal 4 (4:00am): Pump Sets
10oz Pork (95%), 10oz Potato, 80g Mushrooms, 60g Carrots, Shredded Lettuce, 3/4 tsp. Iodized Salt
[Wrecking Crew]

- 6:00pm: T2 (Ember) 300mcg, T3 12.5mcg, T4 50mcg, Proviron 25mg, MK-677 10mg


Meal 5 (7:00pm):
7oz Pork (95%), 7 x Eggs, 120g Mushrooms, 60g Carrots, Shredded Lettuce, 3/4 tsp. Iodized Salt,
3oz Pure Orange Juice
[Wrecking Crew, Fish Oil, Vitamin D 5,000iu]

Meal 6 (9:30pm):
50g Isolate Shake, 1oz Raw Almonds, 1/4 tsp. Pink Salt
[KSM-66 (Blight) 600mg, Mwendo]

- 10:00pm: Genotropin 5iu IM, TB-500 & BPC-157


---------------------------------------------------------------------------------------------------

GYM SESSION: Back/Biceps (65 minutes; warm ups [WU] included)

Barbell Row
365 lbs: 8, 7, 7

Lat Pulldown
253 lbs: 10, 8, 8

Low Row (Close Grip)
297: 8, 8, 8

Dumbbell Row
120 lbs: 10, 10, 10

Yates Row
245 lbs: 10, 9, 8, 8

Lat Pullover
66 lbs: 12, 10, 9, 8

EZ Cable Curl (Wide Grip)
71.5 lbs: 9
77 lbs: 7

EZ Cable Curl (Close Grip)
77 lbs: 9, 7

Seated Cable Curl
205 lbs: 7, 6
185 lbs: 9, 8

Seated Unilateral Cable Curl - alternating, no rest
105: 10, 8, 7, 7
 
Last edited:
cstallion

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Sorry if I missed this in your posts, but why all the walking? Is it for digestion or blood pressure? I’m borderline high so I’m going to incorporate walks after every meal, probably ten minutes as wel.
 
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Sorry if I missed this in your posts, but why all the walking? Is it for digestion or blood pressure? I’m borderline high so I’m going to incorporate walks after every meal, probably ten minutes as well.
Pretty much all of that. Digestion, general health, metabolism, glucose control, etc. It's one of the main components Stan talks about in his Vertical Diet program and largely replaces traditional approaches to cardio. Although I will sometimes take the longer 20 minute walk for extra caloric expenditure or replace the 10 minute walk with various pump sets (air squats, 10 lb curls, lateral raises, and the sort).
 
SkRaw85

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I’ve actually incorporated this (when possible) after following your log. It definitely helps and I don’t feel like a complete bloated pile of turd after a giant refeed
 
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I’ve actually incorporated this (when possible) after following your log. It definitely helps and I don’t feel like a complete bloated pile of turd after a giant refeed
That's where it really shines! haha. Glad it is helping, bro :)
 
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LOG UPDATE: 16 October 2019

Weight: 245.3 lbs

Not a whole lot to report for Rest Day other than I hate it lol. I was itching to go to the gym to do 45 min of Farmers Walks and misc junk, but decided out of it knowing that would be a hinderance to growth and recovery at this point. Plus, tomorrow is Squats/Quads and I need to be ready for that shiz. Going to try it fasted so we will see how that pans out.

Chest is still a bit sore from Monday and can feel my triceps got worked too. Just goes to show how integral pressing movements truly are.

Meal 3 has a 10th egg added because I have one left over in the carton and since tomorrow is legs... lol

Low carb meals will have about 7oz of meat for the simple fact that a cooked pound usually comes out to around 14oz.

Gonna play around with Coleslaw as an alternative filler for lettuce.

3oz of Orange Juice added to Meal 1 and Meal 5 to meet daily servings of fruit.

REST DAYS
- 7:30am: T2 (Ember) 300mcg, T3 12.5mcg, T4 50mcg, Anavar 25mg, Proviron 25mg

Fasted Cardio: 10 minutes fast paced walk

Meal 1 (9:00am): 10 minute walk
7oz Beef (96%), 6 Eggs, 60g Carrots, 140g Mushrooms, Lettuce, 3/4 tsp. Iodized Salt, 3oz Pure Orange Juice
[Nektar, Fish Oil, Vitamin D 5,000iu]

- 10:30am: TB-500 (500mcg) & BPC-157 (500mcg)


Meal 2 (11:30am): 10 minute walk
10oz Pork (95%), 10oz Potato, 60g Carrots, Lettuce, 3/4 tsp. Iodized Salt
[Wrecking Crew, Mwendo]

Meal 3 (2:15pm): 10 minute walk
10 x Whole Eggs, 8oz Potato, 160g Blueberries, 10g Cacao (100%), 1 tsp. Pink Salt
[Wrecking Crew, Overtraining Solution, Swolly]

- 4:15pm: T2 (Ember) 300mcg, T3 12.5mcg, T4 50mcg, Proviron 25mg, MK-677 10mg


Meal 4 (5:00pm): Pump Sets and Stretching
10oz Beef (96%), 10oz Potato, 60g Carrots, Lettuce, 3/4 tsp. Iodized Salt
[Wrecking Crew]

Meal 5 (7:30pm):
7oz Pork (95%), 6 Eggs, 60g Carrots, 140g Mushrooms, Coleslaw, 3/4 tsp. Iodized Salt, 3oz Pure Orange Juice
[Fish Oil, Vitamin D 5,000iu]

Meal 6 (10:00pm):
50g Isolate Shake, 1oz Raw Almonds
[KSM-66 (Blight) 600mg, Mwendo]
 
Last edited:
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LOG UPDATE: 17 October 2019

WEIGHT: 247 lbs

Admittedly, I had some reservations about how well my leg workout would go while training fasted, but it turned out pretty decent overall. Decided against shooting for my 1RM in order to gauge how well I would be able to perform. Had some light pain in my left knee but nothing too bad and it seems to have subsided already. For next week, in addition to more stretching/air squats, I may consider including a 1 rep of 425-445 lbs in my warm up. I find that 405 is much easier after hitting a higher number to break in my legs.

Normally, I would include a "high meal" for Squats/Quads but I have not yet decided what or how I will approach today's calorie boost. Will update post later...

---------------------------------------------------------------------------------------------------

NUTRITION/SCHEDULE/TIMING

- 7:40am: T2 (Ember) 300mcg, T3 12.5mcg, T4 50mcg, Anavar 25mg, Proviron 25mg, Genotropin 5iu Sub-Q
[Test Iso: 250mg / NPP: 100mg / Mast E: 100mg]


Pre-workout: Demon Drops 1 cap, Special Forces 3 caps
Gym: 7:20am-8:30am (see below)
Intra-workout: 10g BCAAs, Gatorade Zero
Post-workout: 25g Isolate Shake, Small Banana, 1/4 tsp. Pink Salt, Swolly, Overtraining Solution

Meal 1 (9:00pm): Post-workout
50g Isolate, 60g Oatmeal, 160g Blueberries, 10g Cacao (100%), 1/2 tsp. Pink Salt
[Wrecking Crew, Nektar, Creatine]

- 10:00pm: TB-500 & BPC-157


Meal 2 (10:30am): 10 minute walk
10oz Beef (96%), 10oz Potato, 60g Carrots, Lettuce, 3/4 tsp. Iodized Salt
[Mwendo, Fish Oil, Vitamin D 5,000iu]

Meal 3 (1:30pm): 10 minute walk
10 x Whole Eggs, 10oz Potato, 160g Blueberries, 10g Cacao (100%), 1 tsp. Iodized Salt
[Wrecking Crew]

Meal 4 (4:00am): Pump Sets
10oz Pork (95%), 10oz Potato, 60g Carrots, Lettuce, 3/4 tsp. Iodized Salt
[Wrecking Crew]

- 6:00pm: T2 (Ember) 300mcg, T3 12.5mcg, T4 50mcg, Proviron 25mg, MK-677 10mg


Meal 5 (7:00pm):
7oz Pork (95%), 8 x Eggs, 1/2 Cup Whites, 130g Mushrooms, 60g Carrots, Coleslaw, 3/4 tsp. Iodized Salt,
3oz Pure Orange Juice
[Wrecking Crew, Fish Oil, Vitamin D 5,000iu]

Meal 6 (9:30pm):
50g Isolate Shake, 1.5oz Raw Almonds, 1/4 tsp. Pink Salt
[KSM-66 (Blight) 600mg, Mwendo]

---------------------------------------------------------------------------------------------------

GYM SESSION: Squats/Quads (70 minutes; stretching and warm ups [WU] included)

Squats
135 lbs: 6 (WU)
225 lbs: 5 (WU)
315 lbs: 4 (WU - add knee sleeves)
365 lbs: 2 (WU - add belt)
405 lbs: 4
425 lbs: 2
425 lbs: 2
405 lbs: 3
365 lbs: 5

Leg Press
7 Plates: 14, 9, 9, 7, 7

Leg Extensions - 45 second rest
260: 14, 10, 8, 8, 7

Standing Calf Raise
4 Plates: 9, 8, 7
3 Plates: 8, 8

Horizontal Leg Press
380 lbs: 25, 19, 17, 18, 19
 
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LOG UPDATE: 18 October 2019

WEIGHT: 245.4 lbs

Great fucking workout today! Not so much in reference to the primary workout, but rather my ancillaries at the end. It seems the TB/BPC combo is helping as I made some huge strides in terms of healing and progress with trouble exercises (ie bench, tricep work, etc.). I was able to do a few sets of bench press with increasing weight up to 225 lbs and no pain in my elbow. A week ago even just 135 lbs was a bit sketchy. Kept the reps very controlled, strong, and didn't push myself too hard as to avoid further setbacks. Fingers crossed nothing acts up later but so far so good. Shoulder training went quite well also. I was able to hit a few extra reps, or pounds, on most exercises while keeping pace/intensity high.

---------------------------------------------------------------------------------------------------

NUTRITION/SCHEDULE/TIMING
- Base diet will be used today with no changes.
- BCAAs swapped out for EAAs

- 7:00am: T2 (Ember) 300mcg, T3 12.5mcg, T4 50mcg, Anavar 25mg, Proviron 25mg, Genotropin 5iu Sub-Q

Pre-workout: Demon Drops 1 cap, Special Forces 3 caps
Gym: 7:35am-8:50am (see below)
Intra-workout: 10g EAAs, Gatorade Zero
Post-workout: 25g Isolate Shake, Small Banana, 1/4 tsp. Pink Salt, Swolly, Overtraining Solution

Meal 1 (9:30pm): Post-workout
50g Isolate, 60g Oatmeal, 160g Blueberries, 10g Cacao (100%), 1/2 tsp. Pink Salt
[Wrecking Crew, Nektar, Creatine]

- 10:00pm: TB-500 & BPC-157


Meal 2 (10:30am): 10 minute walk
10oz Beef (96%), 10oz Potato, 60g Carrots, Lettuce, 3/4 tsp. Iodized Salt
[Mwendo, Fish Oil, Vitamin D 5,000iu]

Meal 3 (1:30pm): 10 minute walk
9 x Whole Eggs, 8oz Potato, 160g Blueberries, 10g Cacao (100%), 1 tsp. Iodized Salt
[Wrecking Crew]

Meal 4 (4:00am): Pump Sets
10oz Pork (95%), 10oz Potato, 60g Carrots, Lettuce, 3/4 tsp. Iodized Salt
[Wrecking Crew]

- 6:00pm: T2 (Ember) 300mcg, T3 12.5mcg, T4 50mcg, Proviron 25mg, MK-677 10mg


Meal 5 (7:00pm):
7oz Pork (95%), 6 x Eggs, 130g Mushrooms, 60g Carrots, Coleslaw, 3/4 tsp. Iodized Salt,
3oz Pure Orange Juice
[Wrecking Crew, Fish Oil, Vitamin D 5,000iu]

Meal 6 (9:30pm):
50g Isolate Shake, 1oz Raw Almonds, 1/4 tsp. Pink Salt
[KSM-66 (Blight) 600mg, Mwendo]

- 10:30am: Genotropin 5iu IM


---------------------------------------------------------------------------------------------------

GYM SESSION: Shoulders + Ancillaries (75 minutes)

SHOULDERS
DB Lateral Raises
70 lbs: 11, 9, 8

DB Unilateral Raises - Alternating arms, no rest.
60 lbs: 13, 9, 7

Cable Unilateral Raises (behind the back) - Alternating arms, no rest.
27.5 lbs: 9, 6, 4

Unilateral Cable Front Raises
27.5 lbs: 9, 8, 8, 8, 8

Upright Rows
104.5 lbs: 12
110 lbs: 10, 9, 9, 9

Reverse Pec Dec - 45 second rest
220 lbs: 16, 11, 7, 6
170: 10, 8, 7, 7, 6


ANCILLARIES
Pec Cable Fly (30 lbs): 20, 17

Bench Press
135 lbs: 20
185 lbs: 12
225 lbs: 6

Seated Cable Curl (165 lbs): 15, 10
Unilateral Cable Curl (85 lbs): 12, 12

Cable Pressdown
27.5 lbs: 20
33 lbs: 20

Cable Kickbacks (22 lbs): 20, 15

Farmers Walks (45 lb plates): 2 sets of 2 laps
 
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