- Sep 12, 2019
- 831
- 275
- 63
Ryu's Lean Up Log
- Thread starter Ryujiin
- Start date
- Sep 12, 2019
- 831
- 275
- 63
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.
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.
- Sep 12, 2019
- 831
- 275
- 63
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.
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.
- Sep 12, 2019
- 831
- 275
- 63
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.
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.
- Sep 12, 2019
- 831
- 275
- 63
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.
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.
- Sep 12, 2019
- 831
- 275
- 63
Quad focused leg day almost killed me. I swear I barely made it home.
Abduction and adduction work 2 - 3 sets each.
Leg Curls – 4 warm up sets progressively heavier + light stretch
Leg Press (neutral, low) - 3 warm up/feeder sets, 2 working sets at 100kg + partials
Leg Press (neutral, mid) - 2 working sets at 100kg + partials + 1 back off set of just the sled
Leg Extensions - 3 warm up sets, 3 working sets at 85kg + 1 back off set 40kg + DC stretch 60 seconds
Walking Lunges or BSQ’s (bodyweight) – skipped...I just could not do it.
Standing Calf Press – 3 light sets just to move blood into my calves without irritating my AT.
I had a hard time getting my jeans on due to the blood volume.
AM walk as per usual. Diet on point. I feel like I should be eating more.
Abduction and adduction work 2 - 3 sets each.
Leg Curls – 4 warm up sets progressively heavier + light stretch
Leg Press (neutral, low) - 3 warm up/feeder sets, 2 working sets at 100kg + partials
Leg Press (neutral, mid) - 2 working sets at 100kg + partials + 1 back off set of just the sled
Leg Extensions - 3 warm up sets, 3 working sets at 85kg + 1 back off set 40kg + DC stretch 60 seconds
Walking Lunges or BSQ’s (bodyweight) – skipped...I just could not do it.
Standing Calf Press – 3 light sets just to move blood into my calves without irritating my AT.
I had a hard time getting my jeans on due to the blood volume.
AM walk as per usual. Diet on point. I feel like I should be eating more.
- Sep 12, 2019
- 831
- 275
- 63
Nano-update:
Had a great pull workout. Diet on point. Normal morning cardio routine. Yohimbine seems to be helping some.
Push workout in a couple hours and I just put down my pre-workout meal and poured my pre-workout shake.
Legs are tight and sore from Monday but should be good to go for hamstring focused leg day tomorrow night.
So far so good and feeling pretty solid half way through week 8. No real side effects except some mild night sweats and a stupidly high sex drive. Im also finding that I am hungry more often even though I have not modified calories or macros which I hope indicates some improvement in lean mass.
The only temptation I am fighting now is to add in something extra pre-workout when I reach week 12 (like 50mg anadrol, lol) but I guess I will cross that bridge when I get to it as if progress continues, there would be no need to adjust or add.
Cruise after this is done is still planned to be basic TRT for 6-8wks (pending my health markers) then back into another mild <700mg wk "blast" to continue the recomp. 40 is sneaking up on me and I would really like to look good naked by that time.
Had a great pull workout. Diet on point. Normal morning cardio routine. Yohimbine seems to be helping some.
Push workout in a couple hours and I just put down my pre-workout meal and poured my pre-workout shake.
Legs are tight and sore from Monday but should be good to go for hamstring focused leg day tomorrow night.
So far so good and feeling pretty solid half way through week 8. No real side effects except some mild night sweats and a stupidly high sex drive. Im also finding that I am hungry more often even though I have not modified calories or macros which I hope indicates some improvement in lean mass.
The only temptation I am fighting now is to add in something extra pre-workout when I reach week 12 (like 50mg anadrol, lol) but I guess I will cross that bridge when I get to it as if progress continues, there would be no need to adjust or add.
Cruise after this is done is still planned to be basic TRT for 6-8wks (pending my health markers) then back into another mild <700mg wk "blast" to continue the recomp. 40 is sneaking up on me and I would really like to look good naked by that time.
- Sep 12, 2019
- 831
- 275
- 63
Push and Hamstring sessions were good. Sitting around 110.6kg as of this AM. My weight is all over the map so I am wondering if my estro is spiking a little around my pin schedule causing me to hold a little extra water.
Anyway, week 8 coming to a close and will see what my weight in is tomorrow AM. Im on the fence in regards to my calorie count. Make a small cut vs. make a small increase vs. maybe adding a little extra cardio. Given how hungry I am though...anyway, only time will tell.
Wife just hit 17 weeks preg, so far so good and non of the problems we went through last time. Have an amnio scheduled next week to cross any possibilities off the list and if the results are green then I am hoping its smooth sailing to arrival.
Anyway, week 8 coming to a close and will see what my weight in is tomorrow AM. Im on the fence in regards to my calorie count. Make a small cut vs. make a small increase vs. maybe adding a little extra cardio. Given how hungry I am though...anyway, only time will tell.
Wife just hit 17 weeks preg, so far so good and non of the problems we went through last time. Have an amnio scheduled next week to cross any possibilities off the list and if the results are green then I am hoping its smooth sailing to arrival.
- Sep 12, 2019
- 831
- 275
- 63
First kid. We have been trying for some time as I had fertility issues, hence having to come off TRT twice.
We ended up losing the first pregnancy but this time around things seem to be pretty stable. We are going in for an amnio this week to make sure all is good and then hopefully smooth sailing from there.
Coming off TRT is brutal, and each time it has set back my progress so I am hoping this time I can keep the momentum.
I was going to just do this recomp on TRT level, but it has been so long since I have run a real cylce and I am sitting on so much gear that I said fook it and am just entering week 9 of Test, Tren and Mast at 250/200/250 a week.
Nothing crazy but effective.
Just trying to relearn how to make diet adjustments as progress stalls. The hard part is its always tempting to throw something else into the mix. I would love to see what my body would do if I upped the calories by 500 (as Im in about a 1K deficit) and ran 50mg anadrol PW for 4 weeks lol.
We ended up losing the first pregnancy but this time around things seem to be pretty stable. We are going in for an amnio this week to make sure all is good and then hopefully smooth sailing from there.
Coming off TRT is brutal, and each time it has set back my progress so I am hoping this time I can keep the momentum.
I was going to just do this recomp on TRT level, but it has been so long since I have run a real cylce and I am sitting on so much gear that I said fook it and am just entering week 9 of Test, Tren and Mast at 250/200/250 a week.
Nothing crazy but effective.
Just trying to relearn how to make diet adjustments as progress stalls. The hard part is its always tempting to throw something else into the mix. I would love to see what my body would do if I upped the calories by 500 (as Im in about a 1K deficit) and ran 50mg anadrol PW for 4 weeks lol.
- Sep 12, 2019
- 831
- 275
- 63
Forgot to mention I weighed in at 112.6kg this am post cardio, so its seems I am sitting around 110-112kg back and forth.
I guess its time to make some adjustments. Deciding if that a little extra cardio or if I should drop some calories. Maybe drop to a 2 egg count instead of 3 for my last meal as an example.
I guess its time to make some adjustments. Deciding if that a little extra cardio or if I should drop some calories. Maybe drop to a 2 egg count instead of 3 for my last meal as an example.
MrGains
VET
- May 14, 2020
- 186
- 76
- 0
Hope everything goes as well as it can. Sad to hear about the first pregnancy..
Yeah, coming right off can be hard. if I come off I use 3000iu of hcg, but that’s not really coming off.
Damn bro, 1k cal deficit and stalling? For sure you need to change things up. I’d even suggest taking a week off the diet to reset a bit, nothing crazy all clean food of course. How much cardio are you doing?
Yeah, coming right off can be hard. if I come off I use 3000iu of hcg, but that’s not really coming off.
Damn bro, 1k cal deficit and stalling? For sure you need to change things up. I’d even suggest taking a week off the diet to reset a bit, nothing crazy all clean food of course. How much cardio are you doing?
Last edited by a moderator:
- Sep 12, 2019
- 831
- 275
- 63
Cardio right now is just a 45min fast paced walk in the AM (fasted). Gets me going for the day and I like getting outside while everyone is still sleeping lol. Zen and all that.
I was definitely thinking about keeping the diet format as is but just adding some extra carbs at breakfast (up the berries to 50g and toss in a small banana for example) and pre-workout meal (3 wraps instead of 2) for a couple of weeks or so.
1000CAL deficit is "estimated" based on my calculated TDEE and the numbers from MyFitnessPal. Who knows how well my thyroid is running right now (low numbers on the my last round of testing)
I will note that I have put on some muscle size in the last 8 weeks so it could just be recomp and the scale not moving is messing with my head. My bodyfat is also high enough (you can scope the pics) that it is probably harder to see the changes.
Im also only 8 weeks into this 20 week round, so Im sure that is also messing with my head.
I was definitely thinking about keeping the diet format as is but just adding some extra carbs at breakfast (up the berries to 50g and toss in a small banana for example) and pre-workout meal (3 wraps instead of 2) for a couple of weeks or so.
1000CAL deficit is "estimated" based on my calculated TDEE and the numbers from MyFitnessPal. Who knows how well my thyroid is running right now (low numbers on the my last round of testing)
I will note that I have put on some muscle size in the last 8 weeks so it could just be recomp and the scale not moving is messing with my head. My bodyfat is also high enough (you can scope the pics) that it is probably harder to see the changes.
Im also only 8 weeks into this 20 week round, so Im sure that is also messing with my head.
- Sep 12, 2019
- 831
- 275
- 63
Just update the above post on what I am going to try this week.
Today (Quad Day): added a small banana to breakfast and added 1 extra wrap to my pre-workout meal (about 50 carbs combined)
Tomorrow (Pull Day): Normal 2500cal day
Wednesday (Push Day): Normal 2500cal day
Thursday (Quad Day): add 1 extra wrap to my pre-workout meal
Friday (Vanity Day - Arms): Normal 2500cal day
Sat/Sunday are active rest days (AM cardio + stretching, daily activities, etc) and a targeted 2200-2500 clean cals unless my wife is in a mood and then there will be a pizza or something.
See what that does. Baby steps.
I ordered some random semi not really OTC fat burner that Ill use pre-cardio in the AM starting next month.
Not sure if anyone has ever heard of these guys or seen this stuff, again, it could just be baking soda.
Today (Quad Day): added a small banana to breakfast and added 1 extra wrap to my pre-workout meal (about 50 carbs combined)
Tomorrow (Pull Day): Normal 2500cal day
Wednesday (Push Day): Normal 2500cal day
Thursday (Quad Day): add 1 extra wrap to my pre-workout meal
Friday (Vanity Day - Arms): Normal 2500cal day
Sat/Sunday are active rest days (AM cardio + stretching, daily activities, etc) and a targeted 2200-2500 clean cals unless my wife is in a mood and then there will be a pizza or something.
See what that does. Baby steps.
I ordered some random semi not really OTC fat burner that Ill use pre-cardio in the AM starting next month.
Not sure if anyone has ever heard of these guys or seen this stuff, again, it could just be baking soda.
MrGains
VET
- May 14, 2020
- 186
- 76
- 0
That’s probably what’s happening, trading in some fat for lean muscle tissue. Because it does sound like everything is on point. Love the log bro, keep killing it!
- Sep 12, 2019
- 831
- 275
- 63
Good workout yesterday. Hit a PR on leg press (not a real PR, but a post 35yr old PR)
Quad Focused Workout:
Abduction and adduction work 2 - 3 sets each (light weight)
Leg Curls – 2 warm up sets
Leg Press (neutral, low) - 4 feeder sets, 2 working sets at 250kg (hitting near black out at 9 reps)
Leg Press (neutral, mid) - 2 working sets at 250kg (failure at 8 with some partials) + 1 high rep back off set with the sled
Leg Extensions - 3 warmup sets, 2 working sets at 82kg+ 1 back off set at 50kg and 2 static holds at 100kg
Walking Lunges (bodyweight) – 1 sets to failure
Standing Calf Press – 3 working sets
After my first two workout sets of leg press I was sweating like a mofo. I actually blacked out (I think) for about 20 seconds on my last set of neutral/mid working set.
Da Food:
Meal 0: 1Tbsp apple cider vinegar, half lemon (squeezed) mixed in 500ml water.
Meal1: 50g oats w/ cinnamon & 2 servings whey, 50g black berries, 20g NPB (smooth)
Meal 2: 150g grilled chicken breast, 1.5 serving whey, 1 serving psyllium fiber, 20g NPB
Meal 3: (2 hours pre-workout) 150g grilled chicken breast, 3 white raps, mustard
Meal 4: (immediate PW) 2 servings whey, 1 medium banana, 1 soft chew dark chocolate granola bar
Meal 5: (2 hours PW) 1 slice delux pizza hut pizza (wife wanted pizza, what are ya gonna do), 250g air fried chicken breast
Water intake at around 9L yesterday. Keeping it clear.
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, 1g celery seed
That's about it for now...I think.
Quad Focused Workout:
Abduction and adduction work 2 - 3 sets each (light weight)
Leg Curls – 2 warm up sets
Leg Press (neutral, low) - 4 feeder sets, 2 working sets at 250kg (hitting near black out at 9 reps)
Leg Press (neutral, mid) - 2 working sets at 250kg (failure at 8 with some partials) + 1 high rep back off set with the sled
Leg Extensions - 3 warmup sets, 2 working sets at 82kg+ 1 back off set at 50kg and 2 static holds at 100kg
Walking Lunges (bodyweight) – 1 sets to failure
Standing Calf Press – 3 working sets
After my first two workout sets of leg press I was sweating like a mofo. I actually blacked out (I think) for about 20 seconds on my last set of neutral/mid working set.
Da Food:
Meal 0: 1Tbsp apple cider vinegar, half lemon (squeezed) mixed in 500ml water.
Meal1: 50g oats w/ cinnamon & 2 servings whey, 50g black berries, 20g NPB (smooth)
Meal 2: 150g grilled chicken breast, 1.5 serving whey, 1 serving psyllium fiber, 20g NPB
Meal 3: (2 hours pre-workout) 150g grilled chicken breast, 3 white raps, mustard
Meal 4: (immediate PW) 2 servings whey, 1 medium banana, 1 soft chew dark chocolate granola bar
Meal 5: (2 hours PW) 1 slice delux pizza hut pizza (wife wanted pizza, what are ya gonna do), 250g air fried chicken breast
Water intake at around 9L yesterday. Keeping it clear.
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, 1g celery seed
That's about it for now...I think.
- Oct 26, 2018
- 531
- 69
- 28
Good work man
Im getting my results today on my sperm analysis... Been also unable to workout due to third lockdown here... Keeping my chin up, cant wait till gyms r reopened and hoping for positive fertility results...
Im getting my results today on my sperm analysis... Been also unable to workout due to third lockdown here... Keeping my chin up, cant wait till gyms r reopened and hoping for positive fertility results...