Ryu's Lean Up Log

Small update as looking for any tweaks to the new split. I have to change my split to a 4 days in the gym per week plan (pregnant grumpy wife and such) but AM cardio is done at 5am and outside and I also have bands and kettlebells at home for active rest/pump work.

I was thinking about doing some yoga or active stretching and pump work on weekends just to keep the blood moving. Cardio is 7 days a week. 45 min. Brisk walk. 

Still trying to focus on my leg development. Squats are still a no go. 

Advise is always welcome and appreciated. 

Here is what I am looking at right now:

Monday: Legs (Quad Focused)

Abduction Work: 4 x Progressive Load (30 sec rest)
Adduction Work: 4 x Progressive Load (30 sec rest)
Standing Calf Press: 3 + 2 working 
Leg Curls: 3 + 2 working
Leg Press (Low/Tight): 3 + 2 working 
Leg Press (Standard) 2 x working 
Leg Extensions: 2 + 2 working 
Bulgarian Split Squat: 2 x BW-failure 
 
Tuesday: Pull + Triceps

Pulldowns: 3 + 2 working
Close Grip Pulldowns: 2 working 
Wide Rows: 2 + 2 working 
Stiff-arm Pulldowns: 2 + 2 working 
DB Shoulder Press: 2 + 2 working 
Dips: 3 failure 
Skull Crushers: 3 x working 

Wednesday: Off + Cardio

Thursday: Legs (Ham Focused)

Abduction Work: 4 x Progressive Load (30 sec rest)
Adduction Work: 4 x Progressive Load (30 sec rest)
Standing Calf Press: 3 + 2 working 
Leg Extensions: 3 + 2 working
Leg Press (High/Tight): 3 + 2 working 
Leg Press (High/Wide) or SDL: 2 or 2-3 + 2 working 
Leg Curls: 3 + 2 working

Friday: Push + Biceps

Machine Press: 3 + 2 working 
Inline DB Press: 2 + 2 working 
Flies: 2 + 2 working 
Plate Front Raises: 2 working 
Laterals + R-Laterals: 2 + 2 working 
Cable Curls + Drag Curls: 2 + 2 working 
Preacher Curls : 2 + 2 working 

Saturday: Off + Cardio 

Sunday: Off + Cardio 
 

 
Not much to update on so I apologize for the lack of updates. 

I am now about a week deep into the new cycle and down to 109.5kg as of Saturday morning. 

Nothing to report other than that as it is still early so saturation levels are not peaked yet. 

No new adjustments to training or diet other than missing cardio on Saturday, Sunday and this morning given the Typhoon here.  Goal is still to drop about 1kg a week +/- and outside of that, I will gradually cut calories as that slows, if it slows, as who knows, I have never run tren this high before. 

Finger's crossed all goes well. 

 
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Sorry for the shitty progress pic, taken a couple hours after my leg workout and about 30min after my last meal.

And ya, I need to clean the mirror. My wife always gets toothpaste spray all over it. 

This is my baseline after resetting my calories and about a week into the new run. 

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Man, I need to start doing my pics in the locker room with all the natty lighting and a solid pump. 

 
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Arms are looking good, overall I see some good shape underneath.  Lean up  a little more and you will look great. 

 
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airman said:
Arms are looking good, overall I see some good shape underneath.  Lean up  a little more and you will look great. 
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Thanks. I have a long way to go and I know it, but baby steps as it where. 

Hoping over the next few months to get down to a clean 100kg and then hold there and reset my baseline again, then repeat. I probably need to be around 95kg to see abs I think. See if I can get a post push workout pic this Friday in gym lighting to throw up to highlight the difference in lighting and pump lol. It might make me feel better. 

 
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Def taking on that “I lift heavy shit” look. Can even see some vasculature coming in.  You should put this pic beside the first one you took. Might give you some insight and extra motivation. Push on bro! Be turning heads soon!

 
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MrGains said:
Def taking on that “I lift heavy shit” look. Can even see some vasculature coming in.  You should put this pic beside the first one you took. Might give you some insight and extra motivation. Push on bro! Be turning heads soon!
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Thanks man. A long way to go, but baby steps and all that. 

109kg flat Sunday AM and I am going to go back to daily tracking and taking the weekly mean average and using that for adjustments. 

Good workouts last week and some improvements on a few lifts. Placebo and such. 

No issues so far with the cycle but Im not very deep into it yet. Not that I expect any issues. 

 
Just thought I would throw up what I have been eating on average (Monday, Tuesday, Thursday, Friday)

Note that Wednesday is a rest day so the post workout meal gets tossed.  Saturday and Sunday I don't use any shakes and nothing is planned out as it family's time but I shoot for 4 meals (40-50g protein, 40-50g carb, 15-20g fat) + 2 EAA drinks.

I also catch a nice 2 hour nap each day on weekends which is a thing of beauty. 

Pre-food: 1 tbsp ACV and half a lemon squeezed into 1L of water with ice.  

Meal 1: 2 whole eggs, 150g chicken, 4 slices bread, sliced of tomato, cucumber, onions, green pepper 

Meal 2: 50g oats w/ cinnamon & 2 servings whey, 100g frozen blue berries, 20g nut butter. 

Meal 3: 150g chicken breast, 2 wraps, raw mixed vegetables inter wrap with Tabasco sauce, 1 scoop EAA. 

Meal 4: (2-2.5 hours pre-workout) 50g oats w/ cinnamon & 1.5 servings whey, 20g nut butter 

Meal 5: (15-30min PW) 2 servings whey, 1 soft chew dark chocolate granola bar, 1 small banana 

Meal 6: (2-2.5 hours PW) 150g chicken breast or other semi lean meat source, 100-200g white rice, something green and something colorful. 

So, not much has changed except I lowered the pre-workout oatmeal by 25g and the pre-workout whey by 1/2 a scoop. 

Next week I will probably drop the frozen berries at meal 2. 

Also wanted to point out a random note that the last 2 days I have been lethargic as fuck after lunch. Takes a white monster and about an hour to snap out of it but I swear I could fall asleep standing up. 

A friend informed me I should add T3 (50mcg) or T4 (100mcg) into the mix at some point as well but I think I will hold off on that. Something about tren increasing T4 to T3 conversion and thus elevating your TSH and thus causing the lethargy...but I need to do some research before I buy into that. 

Yesterday was leg day and I always sleep pretty bad after training legs and they just ache all night.  Like old man growing pains. 

 
Been a min since my last update. 

I did end up pulling the frozen berries from meal 2 this past week.  Next week I am considering dropping the nut butter to 10g from 20g and then eventually pulling it all together. Another option I might implement later to drop calories even lower is to edit meal 1 to 2 slices of bread and 1 egg. 

Will see what direction things move. 

"Things" have kicked in fully as arm and lower leg vascularity is just silly right now. Im not really lean enough in other places to get it popping though. Oddly I have a few veins showing in my glutes. 

I did add 100mcg of T4 this week and noticed my energy has improved a fair amount.  I may go to 150mcg next week. A full "replacement" dose based on my bodyweight would be around 200mcg. 

No night sweats, no insomnia, no silly rage, but some nice strength gains on my leg and pull days. 

Still sitting at 109kg...which makes 100kg feel pretty far away. Ill post update photos end of month for comparison.

 
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Meal plan adjustment this week: knocking off about 400ish cal a day. 

Meal 1: 1 whole eggs, 150g chicken, 2 slices bread, slice of tomato, cucumber, onions, green pepper 

Meal 2: 50g oats w/ cinnamon & 2 servings whey, 20g nut butter. 

Meal 3: 150g chicken breast, 2 wraps, raw mixed vegetables inter wrap with Tabasco sauce. 

Meal 4: (2 hours pre-workout) 50g oats w/ cinnamon & 1.5 servings whey, 20g nut butter. 

Meal 5: (15-30min PW) 2 servings whey, 1 soft chew dark chocolate granola bar, 1 serving psyllium fiber. 

Meal 6: (2-2.5 hours PW) 150g chicken breast, 150g white rice, something green and something colorful. 

See how the numbers go this week. 

 
Geeze...only 2 days into the calorie drop and my stomach is rumbling.  At in theory I should see a drop on the scale at the end of this week. 

Still side effect free except for some additional sweating, a slight change in body and urine odor and the desire to jump on anything female that is within my tolerance range for acceptance as attractive.  

I ride share with my coworker in the mornings and she mentioned that traffic was pretty smooth...the next thing I know I'm saying to myself "I bet you vage is smooth" and I almost said it out loud. 

This elevated dosage range is pretty intense. 

 
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hey buddy checking in with you, keep going, good progress

 
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Well, at the very least my legs are making progress (my genetic weak point) which is nice considering my knee is still being a baby. 

I have been measuring improvement by my midsection only (visual) and the scale, so I may need to think more about the entire package. And yes, I know my legs are anywhere near the level of some of you asses on here with my 580lbs leg press and inability to squat heavy lol. 

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A week of 400 less calories per day and the scale did not move an inch...jeeze. 

 
airman said:
Is the body composition changing? 
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That's where I think my mind is messing with me. I would like to think comp is improving as my lifts are still going up bit by bit and more veins are showing up in my calves and arms, but when I look in the mirror most of the time I just see a fat ass lol. 

In theory recomp at my current calorie level should be possible given everything I am running. 

Mind games. 

 
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Ryujiin said:
That's where I think my mind is messing with me. I would like to think comp is improving as my lifts are still going up bit by bit and more veins are showing up in my calves and arms, but when I look in the mirror most of the time I just see a fat ass lol. 

In theory recomp at my current calorie level should be possible given everything I am running. 

Mind games. 
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Yeah man, just have to keep pushing and make sure don't cheat.  Stick to it and you will see it working.  Have to be patient and give it time. 

 
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