Ryu's Lean Up Log

[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

[Ryujiin]

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. 

[Ryujiin]

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. 

[Ryujiin]

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. 

[Ryujiin]

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. 

[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. 

[Ryujiin]

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. 

[Ryujiin]

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. 

[Ryujiin]

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. 

[MrGains]

This is one in depth log man. Gonna take me a bit to catch up lol. Love logs like this, definitely be following along. And congrats on the bun in the oven.

[Ryujiin]

Thanks man. The bun in the oven has been a long and rough road; hence my current fat ass state.

The log is not that detailed, its just been going for over a year so it looks that way.  Lots of fluff.  

[MrGains]

Is it your first kid or are you adding to the pack?

 

It’s obvious your working hard man. Respect. Your still just on trt level dosages?