Ryujiin

Random update:

I ended up having a cheat meal on Friday around noon as they ordered pizza into work, so ya, 4 slices medium Hawaiian. 

My corresponding arm workout was nuts and I weighed in at 112.03kg Saturday AM, post walk. 

Wild. 

Week 8 underway. 

Ham workout last night. Friggin cramp woke me from a dead sleep last night (groin/hamstring) so I guess I did not stretch it out good enough post. 

Leg Curls - 3 feeder sets and 2 working sets at 60kg + 1 back off set at 30kg

Leg Press (narrow, high) - 3 feeder sets and 2 working sets at 100kg 

Leg Press (wide, high) - 2 working sets at 100kg + 1 back off set with just the sled

Barbell Hyper Extensions - 2 working sets at 40lbs

Standing Calf Press – Skipped due to my tendon issue. 

Surprisingly this workout took just over 45min. 

16 hours ago, 57 Muscle said:

What happened to Medicus? Haven’t heard from them in a while

I have seen them post in the chat box a few times in the last week or two so they are around-ish @MedicusResearch

Being an update whore this week (week 7 for reference) 

Good push workout, and I actually am starting to feel I look like I workout again. 

DB Incline Bench - 3 feeder sets, 2 working sets at 40kg + 1 back off set at 20kg (I might be in trouble here as the heaviest DB's in my gym are 40kg)

HS Machine Press - 2 feeder sets, 2 working sets at 100kg + 1 back off set of just the machine

Pec Deck - 2 feeder sets, 2 working sets at (forgot to log it)  + 2 pump sets and a 60 second stretch  

Dips - 3 working sets to failure (bodyweight failing at around 16, 14, 10)

Machine shoulder press - 3 feeder sets, 2 work sets at 65kg + 1 back off/pump set 

Reverse DB fly's - 3 working sets at 6kg (ya ya, but they hurt like hell)

AM walk was still 45min decent pace, fasted + 1/2 pre-workout and 6mg yohimbine HCL/Alfa yohimbine mix 

My achilles tendon is starting to feel a lot better. Still swollen but pain is almost fully gone (except for when I massage it) and mobility is 80% back. 

Ill post pics eventually, when I don't feel like a fat piece of trash. 

Really appreciate all you have done for the board and community.  As you said, family first.  Take care but don't be a stranger man. 

Random update just to drop some numbers into last nights workout for reference (all in the 12 rep full failure range plus some partials and jerking) 

Pull Downs - 2 working sets at 96kg + 1 back off set

Close-grip Pulldowns - 2 working sets at 89kg + 1 back off set

Stiff-arm Pulldowns (rope attachment) - 2 working sets at 140lbs

Barbell rows - 3 working sets at 103kg + 1 back off set 

Shrugs - 2 working sets at 35kg DB's

Preacher curls - 2 working sets + 1 back off set (I forgot to log this one) 

Nothing impressive right now, but working on it. 

3 minutes ago, Mikk0090 said:

I like those macros bro.  Enough carbs to time throughout the day to not kill someone and fuel workouts, and just enough fat to not be starving all the time.  Looks like a good solid deficit diet

Fingers crossed my man. Fingers crossed. 15% or bust. 

Throwing up the macro/calorie hit for today: 

 

Not much of an update to post. 109.1kg so, almost a full kg down vs. last week which is in the correct direction. 

Week 7 has kicked off, so new training program and we will see how things progress. 

Tendon is still swollen and tender but I read that it can take up to 6 weeks to fully resolve on its on. 

Calf work might get tricky. 

I will give them a try with the plates setup as you mentioned. I have done them before, but was always doing them barefoot and rocking up onto my heels. 

 

Thanks @Mikk0090

Squats and I have a bad history but I do enjoy hacks and sissy variations. 
 

I wish my gym had a hack machine lol.  I’ll mix it up with adding those in a couple of sessions and taking out some sled work. 
 

I figure my deficit is not too crazy and I’m still fat so hoping my body does me a solid and let’s me add an inch lol. 

Reworked the training split a little and this is what I can up with:

 

Monday: Quads

Abduction and adduction work 2 - 3 sets each. 

Leg Curls – 2 warm up sets

Leg Press (neutral, low) - 2 working sets 

Leg Press (neutral, mid) - 2 working sets + 1 back off set

Leg Extensions - 2 working sets + 1 back off set

Walking Lunges or BSQ’s (bodyweight) – 2 sets to failure 

Standing Calf Press – 3 working sets

 

Tuesday: Pull

Pull Downs - 2 working sets + 1 back off set

Close-grip Pulldowns - 2 working sets + 1 back off set

Stiff-arm Pulldowns - 2 working sets

Barbell rows - 3 working sets + 1 back off set 

Shrugs – 2 working sets

Preacher curls - 2 working sets + 1 back off set 

 

Wednesday: Push

DB Incline Bench - 2 working sets + 1 back off

Machine Press - 2 working sets + 1 back off

Flys - 2 working sets + 1 forced 

Dips - 3 working sets to failure 

Machine shoulder press - 2 work sets + 1 back off 

Reverse fly's - 2 working sets + 1 forced 

 

Thursday: Hams

Led Extensions – 2 warmup sets  

Leg Curls - 2 working sets + 1 back off set

Leg Press (narrow, high) - 2 working sets 

Leg Press (wide, high) - 2 working sets + 1 back off set

Barbell Hyper Extensions - 2 working sets 

Standing Calf Press – 3 working sets

 

Friday: Arms + touch up

Cable Pushdowns - 3 working sets + 1 back off 

Cable Curls - 3 working sets + 1 back off 

Dips (bench) - 2 sets to failure

Hammer curls - 2 working sets 

Skull Crushers - 2 working sets + 1 back off 

Preacher curls - 2 working sets + 1 back off 

Lateral raises - 3 working sets + 1 back off set  

Some of the back off sets may get dropped but I do enjoy the burn they produce. 

I will keep up the Am walks at 45min or so as well as the post walk ab/vacuum, stretching and stabilization work. 

Dropping the post weight cardio, for now...and daily steps are still 10-13K.  

 

Diet will stay the same although I find that I am getting hungrier the deeper I get into this, but also that its hard to get the food down. 

Here is what I ate yesterday: (I feel like I should almost be eating more)

Meal 0: 1Tbsp apple cider vinegar, half lemon (squeezed) mixed in 500ml water.

Meal1: 50g oats w/ cinnamon & 2 servings whey, 25g black berries, 1 medium banana (I had an extra one that I did not want to throw out lol), 20g NPB

Meal 2: 150g grilled chicken breast, 1 serving whey, 1 serving psyllium fiber, 20g NPB

Meal 3: (2 hours pre-workout) 150g grilled chicken breast, 2 whole wheat raps, mustard 

Meal 4: (immediate PW) 2 servings whey, 1 medium banana, 1 soft chew dark chocolate granola bar

Meal 5: (1.5-2 hours PW) 3 egg omelet with 150g shredded chicken breast, green pepper, red pepper, red onion, mushroom, a little spinach and 30g shredded cheese

Water intake is around 7-8L 

 

Supplements:

Wakeup: 1/2 serving pre-workout (pre-walk) soon to be adding in 6g of yohimbine hcl/alpa yohimbine mix (Allmax shit)

Post walk: 500mg curcumin, 1g astragalus, 1g NAC, 10mg cialis, 3 caps NOW prostate support

With meal 0: 1200mg calcium 

With meal 1: 500mg berberine, 2g fish oil 

With meal 2: 2g fish oil, 1 cap K2/D3, 200mg Q10, 1 serving Nutrex Vitadapt

With meal 3: 500mg berberine 

45-60min pre-workout: 1/2 serving ANS Prophecy   

With Meal 4: 500mg berberine 

With meal 5: 400IU vitamin E, 1g vitamin C

Before bed: 200mg magnesium chelate, 500mg curcumin, 1g astragalus, 1g IP6, 1 serving Allmax Lights Out

 

Extra goods: almost 6 weeks into 250mg test, 200mg tren, 250mg mast per week. 

Do I want to add more or bump dosages? Of course.  Will I? Not at the moment. Could I? Yes, I have enough on hand to easily double the dosages or even add in an oral such as var, drol, winny.

Given my BF is still high and my BP is sitting right around 120-127/74-78 I am happy to stay where I am as its working and I would rather save the extras for another time or later in this recomp if things really stall out. Sometimes less is more. 

 

As always, I am open to advise and tweaks.  

 

My legs are definitely something I want to bring up, and hopefully if I can add some size to them the extra lbs will also increase my TDEE/BMR. 

Will be giving it a go over the next 6. 

Thanks @airman

I will take that advice and split the quad and ham focused days. Sounds like a good plan to me. 

The last 6 weeks on the split you outlined previously has been really good. 

Well, cardio is off the table for the next week or two. My achilles tendon in my right ankle is inflamed and hurting like a mofo. I don't think its a tear, so will see how it progresses over the next week. 

It happened Saturday AM when I had to bust into a sprint (on a wet surface with shit shoes) to catch the check in clerk at the hospital for my wifes prenatal check up before they closed registration for the day. 

No immediate pain, just progressive discomfort transitioning into a limp throughout the day. 

10 hours ago, burns92 said:

So what PCT should I buy you think?

PCT can be a very individual thing. There was a good post by M&B here: 

Personally I have had the best luck with a little HCG (500IU) EOD for 2 weeks at the end transitioning into 4 weeks of clomid at 50mg day, but then I know guys who turn into school girls on clomid.  That was back when I was younger and not so much now as I am old and TRT now. 

Not at 250-300mg unless you have a uniquely bad estrogen response (and that’s why you have the aromasin on hand) 

Note that it does not take much to crush your estrogen (you don’t want that to happen) so if you do feel it’s needed, dose it the day after your shots at half a tab. 

Also remember your body’s response to test improves as you get leaner. 

How about some TRT/HRT subsections for items such as fertility, “enhanced” trt, trt basics, training & trt, supplements & trt, nutrition & trt. 
 

All sections more focused on optimal trt and health vs. general bodybuilding or powerlifting. 
 

Just thinking out loud, or typing that is. 

If this was resolved maybe mark it as such and lock it up?

Given it would be your first "real" cycle, I would shy away from multiple compounds and anything short ester (to avoid a lot of shots) and to asses your response. 

I think you would see pretty drastic results on 250 - 300mg of test a week (cyp or enth) run for about 12-16 weeks.  You should not need an AI at that does but just in case, keep something on hand such as aromasin and nolva.  Make sure you have your PCT lined up and on hand as well. 

If, and if, you feel its warranted around the 8-10 week mark, titrate in some clen and/or add in oral winny (again, less injections).

For the winny, normally you would not titarate, but as you are fresh, you could start at 25mg a day and transition to 50mg if you are not getting what you want from it. 

You dont need to "kickstart" the cycle and the winny at the end will "harder" you up and also push you past any plateau you may have run into. 

If diet and training is on point, and your gear is legit, you will see pretty drastic changes without over stressing your body, breaking the bank and turning into a pin cushion. 

Just my opinion. Take from that what you will. 

Did you go IM or sub-Q with the growth? Post workout I would guess IM bi-lateral? My interest would lay in 2-3IU pre-fasted AM cardio. 

I don't know why, but it really makes me want to try GH lol. Maybe in a year or so when I am not such a fat ass.  The boosted thyroid conversion rates is also of interest to a fat boy like me and Chinese black top's make 2-3IU a day almost affordable. 

109.7 at weight in this weekend. So things more or less seem to have stabilized and the mirror is showing improvements. Will take additional progression markers this week and then look at making a small diet adjustment if needed. Week over week I have seen strength improvements and I am hoping for the most part that continues (even while in a deficit) as I enter week 6. 

From next week, I will be changing around the training program to keep things fresh and for the next 6 weeks put a little more focus on my legs vs. back. Prelim workout below and open for critique @airman lol. 

 

Monday: Legs A (lower rep) 

Abduction and adduction work 2 - 3 sets each. 

Leg Curls - 2 working sets + 1 back off set

Leg Extensions - 2 working sets + 1 back off set

Leg Press (narrow) - 2 working sets 

Leg Press (neutral) - 2 working sets + 1 back off set

Walking Lunges (bodyweight) - 2 sets to failure 

 

Tuesday: Pull

Pull Downs - 2 working sets + 1 back off set

Close-grip Pulldowns - 2 working sets + 1 back off set

Stiff-arm Pulldowns - 2 working sets

Barbell rows - 3 working sets + 1 back off set 

Preacher curls - 2 working sets + 1 back off set 

 

Wednesday: Push

DB Incline Bench - 2 working sets + 1 back off

Machine Press - 2 working sets + 1 back off

Flys - 2 working sets + 1 forced 

Dips - 3 working sets to failure 

Machine shoulder press - 2 work sets + 1 back off 

Reverse flyes - 2 working sets + 1 forced 

 

Thursday: Legs B (higher rep) 

Leg Curls - 2 working sets + 1 back off set

Leg Extensions - 2 working sets + 1 back off set

Leg Press (narrow) - 2 working sets 

Leg Press (high) - 2 working sets + 1 back off set

Landmine squats - 2 working sets 

 

Friday: Arms + touch up

Cable Pushdowns - 3 working sets + 1 back off 

Cable Curls - 3 working sets + 1 back off 

Dips (bench) - 2 sets to failure

Hammer curls - 2 working sets 

Skull Crushers - 2 working sets + 1 back off 

Preacher curls - 2 working sets + 1 back off 

Lateral raises - 3 working sets + 1 back off set  

 

20min cardio post (incline treadmill) 

Calves and abs will be mixed in depending on time allowance 2-3 times a week

45min AM walk + vacuum practice and some rotator and stabilizer work.

Weekends are active recovery as again, family time. 

 

What’s your past cycle experience/history? 

Hey man, throw up your stats, experience, short term/long term goals and your plan of attack (supplements aside). 

On that note, winny only wont be fun or good and I honestly would not be using clen unless you are 12% or less and trying to get sub 10% (but I feel ya on the temptation) 

Let get some info and see if we can help you (and indirectly, others) out.