Ryu's Lean Up Log

[Ryujiin]

About a week before the kick-off;

 

[Ryujiin]

Update:

What can I say; I am just over 1 week back into it and I feel really good. Energy is up, sleep is better, mood is way better.

Weight is also up to 107.2kg which was a little surprising considering my diet has been spot on, but not so surprising considering I am back in the gym after two weeks off. Anyway, semantics. 

Picked up an air fryer....that thing is life. 

And yes, you can feel a long ester compound inside your first week on; more so if your numbers where bottom barrel when you started. I am curious to see how I will feel in a couple of weeks. 

 

[Ryujiin]

Update:

107.3kg in the AM. So scale change but I do believe there was a little recomp last week as my face has started to lean it.  For whatever reason, my face is always first. 

Strength and endurance in the gym is excellent but I am sweating a lot more during my cardio. I have also been getting what I would describe as hot flashes.  Sleep is good. Dreams are getting a little odd. No sweats. Waking up at 5AM like clockwork without an alarm. 

Week 3 is just starting but so far so good. 

 

[Ryujiin]

108.2kg. Looking similar to what I did last July. 

Things seem to be going in the correct direction composition wise. If course, the scale is another but less important story. 

Today is the start of week 4. 

 

[Ryujiin]

TDEE sitting around 3300 (+/-)

On average there are 2 days a week where I am +400 cal over the below. 

Scale is not moving but my lifts are going up, I feel good and I would like to think I am re-comping. 

Then again, I could be dreaming. 

This weekend will wrap up week number 4. After week 6 I will modify training and reassess the calorie load...might even up them. 

 

[Ryujiin]

110.03kg weigh in. Feeling good. At 2500 Cal +/- I am in a pretty decent deficit but actually adding weight, so we will see how things unfold. 

The only notable change to this week will be that my 20min cardio post weight session is being dropped due to time constraints.  My AM walk has been increased to 45min and will keep me in the 10-13K steps a day range. 

I will also be starting to integrate additional stretching and ab work in the AM post walk. The tren has me bouncing out of bed at 5:00am anyways. 

Side effects are still not noticeable other than the early mornings and the extra sweat during training and some very mild night sweats. Sex drive is almost out of control and is actually getting a little distracting. Sitting and work thinking about banging the girl sitting across from me is not great, more so when you are on daily low dose cialis and things get hard way to easy. 

 

[Ryujiin]

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. 

 

[Ryujiin]

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. 

 

[airman]

The workout looks good to me if you can handle it.  The only critique I will give, is that if it was me, it would probably a bit too many working sets, if I was truly taking them to failure.  As far as the twice a week leg training, I would suggest than rather doing the entire leg twice a week, I would split it to a quad focused workout, and a hamstring focused workout.  You will still hit the entire leg on both days (can't really isolate just quads or only hamstrings) but it wouldn't be as draining and allow you better recovery between workouts.  Better recovery = better gains. 

Also, with that much work at the gym, I would probably cut out the cardio (not just because you hurt yourself).  I just think with that amount of volume (especially if you take short rest peroids) and a proper diet, cardio wouldn't be needed much. 

If anything I would just do a bit of extra walking in the morning, or on weekends just for health.  

But at the end of the day, you know what works for you.  

 

[Ryujiin]

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. 

 

[Mikk0090]

I agree with airman.  With that type of intensity, if the diet is right, I don’t see much need for cardio either.  In fact you may have issues keeping your energy up if you plan on this program in a deficit.  Could cause you some issues.   Also, splitting up legs is best for growth period in my opinion 

 

[Ryujiin]

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. 

 

[Ryujiin]

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.  

 

[Mikk0090]

Looks pretty good for a cut bro.  If you want to bring those legs up, throw in some squat or hack squat volume.  Something like work up to a heavy 8 where 9 would be failure with a cluster set as top set.  8 reps, 20 secs rest, same weight to failure, then drop a plate and go to failure again.   Those work better with hack.  Go deep and you’ll put some meat on.  The compound movements are what do it for mass on the legs.  For hammies you could throw in stiff deads after the high and wide on sled.    Bringing size up is close to impossible on a cut, but I’ve done it with cheat meals focused around the body part I’ve had lacking.   Go high carbs pre, then a meal with 300-400 extra cals post as your refeed.  Also helps metabolism.

just a couple tips than can work for you.  

 

[Ryujiin]

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. 

 

[Mikk0090]

Yea there’s a thing that extra body fat will give your body the “energy” it needs to grow.  Sort of like a recomp.   I usually recomp after a bulk instead of a pure cut.  I’ll figure out my maintenance calories when I’m done bulking and hit that instead of going into a deficit.  Usually works well for me unless I’m trying to get crazy shredded.
 

if you don’t have a hack machine available, you can use the smith machine.  Set your legs out in front of the machine at a slight angle where you are carrying the bar high on the shoulders and leaning back toward the bar.   Grab a plate, and go narrow stance with your toes up on the plate and your heals on the floor.   Drive up with your heals, and go deep keeping knees in.   I like to go about 4 inches apart for foot placement.    You can’t go super heavy on these but the volume and driving with your heals will give those quads a good run for their money, and going deep will work those glutes..

this variation is easy on the lower back and knees.   Some gyms have a pad specific for this exact squat variation to help placement and comfort on the bar.  I suck at explaining stuff so hopefully you get the jist of what I’m saying lol.

 

[Ryujiin]

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. 

 

[Ryujiin]

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. 

 

[Ryujiin]

Throwing up the macro/calorie hit for today: 

 

[Mikk0090]

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