Ryu's Lean Up Log

On my commute to work my bus got smashed into by a car.  I was standing holding a grip. I guess the force of the hit/stop and me not letting go caused the bone to crack.

Its odd as it did not start hurting until a day or so later. But CT confirmed it.  Nice thing is its a crack through and not a full separation style or shatter break.  So recovery in theory is 4-6 weeks.  They did find other damage in my shoulder that the doctor tried to blame on lifting lol.

Chinese doctors man.  "Drink more hot water, don't drink or eat cold things, no meat, no alcohol" lol.  Everytime.

 
LOL@last line

Omg man, I am so sorry... I hope it heals fast for you... that really sucks 😞

 
Man bummer I hope you heal quick.  As for training.  I waa encouraged by my Dr's to keep lifting just do not use or allow your effected area to be used and abused.   I found that muscle memory and maybe even what I figured would cannibalize the muscle didn't happen half as bad.   My Dr winked at me and said hmmmm see science lol I laughed and walked put but it worked for my arm

 
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So its been about a full week off from the gym now, which is not a bad thing in that I have been going at it for almost 3 months straight. 

Shoulder still hurts but its starting to die down a bit so I am hoping to get back to the gym Monday and do some legs. 

I might stop the NSAID's the doc put me on next week and see how the shoulder feels. I find they are screwing up my balance a lot. Which is odd. 

I plan to keep the push/pull/legs split going for now, but on push and pull days ill go a little lighter, higher rep and of course everything will be unilateral. Add in a lot more stretching.

See how it goes. 

I also think its time for a diet change. So over the next 6 weeks I am going to run IF low carb, high fiber and see what happens. 

I might also look at changing gyms soon to one that is closer to my place, they also offer 24 hr memberships which would mean I could get back to doing AM cardio.

Also going to add a joint stack into my supplements for the next few months to see what that does for my knee and you know, as Im old. 

Still keeping test dose around 175/wk. 

New diet might look something like:

5:30 - AM Stack (Curcumin, Q10, Niacin, Astragalus, NAC, baby asprin) EOD 10mg cialis 

11:00 - Joint stack (glucosamine, chondroitin, MSM) 

12:00 - 2-3 cups veggies, 100g lean meat, 1 scoop whey, 1 serving chia seeds, 1 serving inulin, multi, fish oil

1:00 - 1-2 serving Metamucil Lemon Smooth (instead of my coke fiber+) 

2:00 - 1 whole wheat wrap w/veg, 100g chicken breast,  mustard, 1 scoop whey, 1 serving chia seeds, 1 serving inulin

3:00 - Metamucil again (only if 1:00 is a single serving) 

4:00 - Same as 2:00

Post-workout - 1.5 servings whey

Meal (around 8:00) 100-200g lean meat, 100g rice, 2-3 cups veggies

Anyway, will see how it goes. Ya, I know its a lot of powders. Such is my life at moment lol. 

I really want to get down to 15%, run some HCG to knock up the wife for another baby attempt, and then do a real cycle sometime in the new year.  Either to further re-comp or to put on some size as I feel like a little bi-atch right now at around 230-240lbs. (Probably 210-215 if I hit 15%) I know I still own you guys some leg pics for a better assessment. 

The next 6 weeks I am going stim free. So no pre-workouts, no "fat burners".  Zombie mode here I come. 

Feel free to shoot my plan full of holes lol. 

 
Nano Update:

I snuck in a leg session yesterday. It was not too bad. A few moments where I had pause and curse.

Incline Treadmill x 5min

Leg Curls: 3 warm up cluster sets.  3 heavy sets of 8-10. 1 forced negative set. Insert ham string cramp. 

Leg Press (low and close stance):  See above + 60 second hard stretch right after the last set. 

Leg Extensions: Again, see above format. 

Some quad and ham flexing in the mirror to see how hard i could contract and hold each group in that contraction. 

After a week off this actually made me pretty sore. But that was it for this workout. Pretty short, but I cant load anything onto my back or right arm so squats, land mine squats, stiff leg dead's, standing calf press were out of the picture. I tried some walking lunges by my balance is all messed up for some reason. 

Diet is on point but I dropped the rice from the last meal. 

Trying to plan out my next push workout. 

 
Micro Update:

Checked in this AM at 105kg. So a hefty weight drop since the last update. Not sure if its from the switch over to IF at almost the same calories, or the week off and light workouts last week. Who knows. 

Shoulder in coming along, and I have some use of my right arm now although its still sore so I keep it in the sling still.  Sleep has improved as when I roll or move I dont wake up wanting to scream anymore lol. 

Thats about it. Going to hit a light push workout tonight with some cardio after. Really trying to focus on improving my mind muscle connection during this time with some really tight and held contractions. Also really focusing on feeling the muscle work though every part of the exercise movement. 

 
Update:

Had a pretty good leg workout last night. Again, I still cant load my back so squats are still off the table, but between leg press variations and extension, my quads got a good amount of work in. 

Feeling pretty burnt out the last few days but not really too sure as to why at this moment.  Random note, I have moved my shots from delts to VG for obvious reasons lol. FYI, VG with a slin pin makes me feel like that girl in high school you knew who would ask guys "is it in yet?"

Anyone else notice all the guys on here running active logs are all beat up lol. 

@Talon after reading your notes on fiber I jacked mine up to around 40g+ a day.  Honestly, its making a pretty big difference I think.  Although I'm getting it in via raw chia, psyllium and inulin in addition to the veg in my meals. Also been eating some kimchi with each wrap meal to aid in digestion and such. 

End of month is coming but Im not sure if updated pics are needed or not. I might do it just to keep the progression record moving along. 

 
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Ryujiin said:
Update:

Had a pretty good leg workout last night. Again, I still cant load my back so squats are still off the table, but between leg press variations and extension, my quads got a good amount of work in. 

Feeling pretty burnt out the last few days but not really too sure as to why at this moment.  Random note, I have moved my shots from delts to VG for obvious reasons lol. FYI, VG with a slin pin makes me feel like that girl in high school you knew who would ask guys "is it in yet?"

Anyone else notice all the guys on here running active logs are all beat up lol. 

@Talon after reading your notes on fiber I jacked mine up to around 40g+ a day.  Honestly, its making a pretty big difference I think.  Although I'm getting it in via raw chia, psyllium and inulin in addition to the veg in my meals. Also been eating some kimchi with each wrap meal to aid in digestion and such. 

End of month is coming but Im not sure if updated pics are needed or not. I might do it just to keep the progression record moving along. 
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It really does help i have really seen amazing improvements and wow does it kill the hunger im running now im mixing it up and running EQ bow with test and once im really  able to really lift in a few more weeks god willing ill add the Anabul to the mix.    But the brans buds have really helped keep all blood kevels stable and cholesterol was so good they are dropping me again down more in dose blood pressure pills also cut in half alot to the diet and mixing things up bran for me in the form of bran buds and added fibre of black turtle 🐢 beans lol really has made a massive transformation.   You keep on going brother you are kicking ass

 
Update:

Not much to report. Logged in at 103.1kg this AM. Its odd that I am almost starting to feel small. I dont want to fall into that mind set that we all do when trying to drop BF with the "I feel small, maybe I should start trying to add some size?" and then end up back at 25% lol.

Pull workout coming up tonight for what its worth. Pics tomorrow, maybe...with all my bouncy skin. 

 
Pics, for giggles.  No improvement over the start of the month as far as I can tell from the pics. My skin is looser though and I do suck at photos. Anyway, for the log record...and a bonus. 

And yes, it took some effort to get my arm up like that for the shitty vac shot. Still 175mg a week.  Man I cant wait to do something fun once I get this fat under control. 

Still sitting around >25% BF I believe. 

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looking better bro, not sure what the last pic is supposed to be LOL you attention whore.

I think if you add an abs routine to thicken up your core, it will help with tightening/filling out the skin.

 
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a_ahmed said:
looking better bro, not sure what the last pic is supposed to be LOL you attention whore.
Click to expand...
I was going to throw in the "Got Milk" tag line lol. 

a_ahmed said:
I think if you add an abs routine to thicken up your core, it will help with tightening/filling out the skin.
Click to expand...
I do hit my abs at night with the wife usually twice a week. Almost always end up doing P90X Ab Ripper with her. I also do a lot of vacuums randomly during the day. Hoping the combination helps build my core without giving it any extra width. 

Weighed in at 105.3kg this AM after 8 days off due to Golden Week here in the PRC. I was at my wifes parents for the week up in the mountains so lots of hiking, skipping and jogs.  No weights though. 

Back on track as of today. 

Going to be hitting some HCG next week to fill the boys back out and stick with my TRT cruise does. Hopefully its enough to knock the wife up as we will start trying again next month as she now has a clean bill of health. 

To be honest, I am dying to run a real cycle but I still done see the point until I get my BF down to a decent level. (I know, I keep saying it; just as i need to keep reminding myself lol) 

My knees have been feeling good and the shoulder is on the mend. This has turned into one long journey/log I will admit. So for all the guys who are looking to "get ripped in 6 weeks" blah blah, here is some real life progress for you. 

 
Random Follow Up;

Just to post a random follow up to my last post, here is what yesterday looked like:

Diet: I will leave out supplements

9:00am - 1L black cold brew (sounds fancy but its just 1L of water, 2 giant ice cubes and some instant coffee)

11:30am - 2 scoops whey, 1 scoop psyllium, 1 scoop inulin, 400g stir fry (with about 75g of chicken)

2:00pm - 1 scoop whey, 1 scoop psyllium, 1 scoop chia seed, 100g chicken breast, 1 wrap, mustard, kimchi 

4:00pm - 150g chicken breast, 2 wraps, mustard, kimchi  

Post workout - 1.5 scoops whey

Upon getting home - 1/2 a grape fruit and a glass of milk (random I know)

Training: Legs

Thigh Abduction - 3 progressive warmup sets, 2 working sets (12-15 rep range)

Thigh Adduction - same as above

Leg Extensions - same as above but 3 working sets and 1 drop set

Leg Curls - same as above 

Leg Press - same as above but after each set 60 seconds DC stretch 

Revers Lunges - 2 warm ups, 2 working sets, 1 bodyweight burn out set

Treadmill - 20min 4.0 speed / 10% incline  

Life Update:

I was chatting with a friend who is deep into TRT information and he suggested given my past history with what I had to do last time to get my girl pregnant, to just come off and run;

1000iu HCG EOD for weeks 1 & 2

12.5mg Aromasin EOD for weeks 1 & 2

Clomid 50mg EOD for weeks 3 - 6 (length of time on pending sperm analysis)

Shitting Leg Pics (first pic is in the locker room, other two mid workout with "better" lighting)

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There is a reason I don't show mine lol I was running 5 k q day 3 to 5 times a week.  I have runners legs now have to retrain them 

 
Micro Update;

Not much has been going on thats new. Keeping pretty consistant with my diet and training as outlined above. 

I am adding a pre-workout back in this week as my energy is starting to dip a little but with now being off TRT for just over a week, and it was expected. Second week of HCG under way and next week I will be dropping the HCG and adding in Clomid. I hope my numbers are solid and we get preggers asap lol.  I also pray that this time around things go smoothly and a healthy baby is the result. 

Weight is down to 102.7kg, and I am definitly still getting leaner and skin is still getting looser. 

I am going to make a small adjustment to my post weights cardio to a 5 speed and 6 incline for 20min vs. 5 speed and 5 incline. Small changes to keep things moving. 

 
Throw in a little update from yesterday. 

Diet was on point and I am definitely finding the extra fiber intake to have benefits. I cant recommend that enough, even though mine is in the form of powder. 

Gym session last night was pretty good all things considered. Less volume than normal for my push workout, but good intensity and 20min of cardio flew by. Also had some entertainment when a fight broke out in the gym....twice. It was kind of like watching chickens fight and I will admit, I was a little disappointed with expecting a lot more kung fu style action. 

I did also just order some yohimbine HCL, since I am doing intermittent fasting right now I am going to try 15-20mg in the AM and see if it does anything to help with not only my fat loss but also libido which is starting to drop even with the HCG in me. Its going to be interesting once clomid starts. 

Based on where I am now, I think I need to drop another 20lbs or so before I start looking at adding any size so timeline wise it probably works out well as I will be in baby making mode for the next 8-10 weeks probably (at least I hope its that quick) before I can look at getting back on anything. Its also going to be a good chance to get some blood work done and recheck my baseline numbers across the board. 

I will still post up pics at the end of this month to keep the progress tracking alive visually. 

 
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Mini-update;

Came in at 101.3kg Saturday AM. Feeling decent and my bellow button has turned into a sad face...good times.

Off of HCG and into full Clomid mode at 50mg day pre-bed and 12.5mg mon/wed/fri of Aromasin for little big. 

I will be posting up the usual end of month photos next weekend and hopefully you can see the difference that I currently see. Couple new veins coming out in my calves and quads (even though Im still fat, go figure) but its a welcome change at least for me. 

The pre-workout is pretty much keeping me going in the gym and holding onto some level of pump and vascularity when training helps with motivation. 

Still running IF for now and will continue to do so until either my body has had enough of it or my wife is knocked up and I can run a little blast and really get the recomp to move along. 

One a random note, as the weather is getting cold, I pulled my jeans out of storage and these 34's and fitting really loose to the point that I had to buy a belt. I think I could get into 32's without issue, and at 6'3ish and still over 200lbs, that aint so bad. 

 
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