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Ryu's Lean Up Log


Ryujiin
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Wrapped up the first 5 weeks. Phase 2 underway. 

No change in diet yet. 

Added 50mcg T3 (titrating up from 25mcg over 7 days)

Added 200mg DNP (this dose will not increase)

Occasional night sweats last week before adding the DNP this week, so I will see if they get worse. 

Sitting at 106kg on the nose as of Dec 18th. 

BP: 126/82  RHR: 72 FBG: 4.6

Training split update:

Monday: Upper One
Machine Chest Press: 3 x warmup, 2 x feeder, 3 x working (3 x 6)
Incline Press: 2 x feeder, 2 x working (2 x 10 + 5 partials) 
Dip & S-Pushup: 2 rounds 
Narrow-grip Pulldown: 2 x warmup, 2 x feeder, 4 x working (4 x 10)
Rack Pulls: 4 x feeder, 4 x working (4 x 6)
Incline DB Front Raise: 1 x feeder, 3 x working (3 x 10)
6 Ways Press: 3 x working (3 x 10) 
BB Drag Curls: 1 x feeder, 2 x working (2 x 10)
Preacher Curls: 1 x feeder, 2 x working (2 x 10)
Tricep Extensions: 2 x warmup, 1 x feeder, 2 x working (2 x 10)

Tuesday: Lower One
Leg Curls: 2 x warmup, 2 x feeder, 3 x working (3 x 12)
Leg Press: 4 x warmup, 3 x working (3 x 😎
DB Squats: 1 x warmup, 2 x feeder, 3 x working (3 x 8 + tri drop)
Leg Extensions: 1 x feeder, 2 x working (2 x 10 + 3 second hold each top)
Calf Raise: 2 x warmup, 1 x feeder, 4 x working (4 x 10)

Wednesday: Off

Thursday: Upper Two
One arm landmine rows: 2 x warmup, 1 x feeder, 3 x working (3 x 😎
Incline DB Rows: 1 x feeder, 2 x working (2 x 10 + tri drop)
Single Arm Pulldown: 1 x feeder, 3 x working (3 x 10)
Machine Chest Press: 2 x warmup, 1 x feeder, 4 x working (4 x 10)
Incline Flyes: 1 x feeder, 4 x working (4 x 10)
Reverse Pec Deck: 1 x feeder, 3 x working (3 x 15)
Hang Laterals: 1 x warmup, 1 x feeder, 4 x working (4 x 30)
Ez Curl Reverse Curls: 1 x feeder, 2 x working (2 x 10)
Reverse Grip Pushdowns: 1 x feeder, 2 x working (2 x 10)
DB Lying Extensions: 1 x feeder, 2 x working (2 x 10)

Friday: Lower Two
Rest/Pause Leg Curls: 2 x warmup, 2 x feeder, 3 x working (3 x 10)
Reverse Lunge: 1 x feeder, 3 x working (3 x 8 + drop)
Hip Thrust: 2 x feeder, 3 x working (3 x 10)
Cable Pull Through: 1 x feeder, 3 x working (3 x 😎
Calf Raises: 1 x warmup, 2 x feeder, 3 x working (3 x 15) 
 
Saturday, Sunday: Off
 

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