Kuele206's 'Oak Method' Training Log

[IRISHOAK]

This brother answered the call to train and is probably in the gym right now!

Super-focused & hungry. Hes at a pretty advanced level and Im excited to see where his physique can go from here!

Please show some support for this brother, hes gonna put it all out there for everyone to see & benefit from this journey.69469

[Keule206]

Nutrition plan:
Porridge + Blueberries (22g Protein, 35g Carbs + Blueberries)
Cottage Cheese 250mg (about 35 gr. Protein) + black bread
Rice + Veggies + Chicken
Porridge + Blueberries (22g Protein, 35g Carbs + Blueberries)
Shake (30 g Protein, 40 g carbs) + 1 table spoon Peanut butter
Intraworkout nutrition (EAAS, Creatin, Cluster Dextrin)
Rice + Veggies + Chicken
Whey or Cottage Cheese
We will reach 300 gr. Protein / day

[Keule206]

Gear plan:
Pinning Mo-WE-FR
Testo Propionate 600mg /Week
Masteron E 500 mg / Week
Trenn E 200 mg / Week (100mg Mo, 100 mg FR)

[Keule206]

OTC Suplements:
80 mg Aspirin
1000mg Berberin (2 x day)
Vitamin D3 (4000IU)
NAC 600 mg (2 x day)
Slow Niacin 500 mg
Omega 3 1000 mg
Zinc 45 mg
Multivitamin Caps
Vitamin C 1000mg (2 x day)
Green Tea powder
5 % Nation – Liver & Organ Defender
Vitamin B12
10 mg Cialis 8 hours before training
Q 10 200mg
Kurkuma 10.000mg
5 mg blood pressure meds
Magnesium as needed

[Keule206]

Yesterday comes my new picture for the wall

69470

[StayFocused1313]

Yesterday comes my new picture for the wall

69470

Cool sign! I’ve got that shirt from the drive clothing. You seem focused and dedicated to this craft of iron. Best of luck with your log brother.


Sent from my iPhone using Tapatalk

[Keule206]

Cool sign! I’ve got that shirt from the drive clothing. You seem focused and dedicated to this craft of iron. Best of luck with your log brother.


Sent from my iPhone using Tapatalk

Today will arrive the second one: SHUT UP AND TRAIN :)
THX a lot brother i will do my best

[IRISHOAK]

The starting point for the entire method is to find your 12 rep max for each exercise.

Each group gets: 1 compound motion, 2 isolation motions

Find your 12 rep max weight for these (this will end up being a workout)

Biceps:
Straight bar curls
Preacher curls
Standing dumbell hammer curls

Triceps:
Close-grip bench press
Cable pushdowns w/rope handle
Skull crushers

Chest:
Incline bench - standard grip
Cable crossovers (we will be doing 3 variations of these)
Weighted dips

Back:
Seated cable rows (vertical grip)
Lat pull downs (wide grip)
Upright standing barbell rows (close grip)

Legs:
Seated leg press (+calf press at end of leg press)
Leg extensions
Hamstring curls

Shoulders:
Standing military press
Seated machine press
Lawn mower pulls on cable

Have these by Saturday.

[Exo-Gen]

Following

[*XXL]

Gear plan:
Pinning Mo-WE-FR
Testo Propionate 600mg /Week
Masteron E 500 mg / Week
Trenn E 200 mg / Week (100mg Mo, 100 mg FR)

Nice line up [emoji1306]


EXO-GEN [emoji1022]
Beyond Human Genetics
List: [email protected]

[IRISHOAK]

Kuele's diet is pretty clean but were running tren here and a anti-oxidant/parasite cleanse is always beneficial.

Cleanse: today till Monday

1 gallon of spring water.
1 oz organic lemon juice
4 level teaspoons Green tea powder.

Mix this all together, it will taste like unsweetened tea with lemon.

Drink 1 gallon of this: today, thurs, fri, sat, sun.

You can drink it throughout the day. (Green tea has caffiene, I would recommend finishing it between Am & dinner.)

ALSO: take 12 caps of the L&O Defender each day with the cleanse water (like 3 caps 4X/day spread out) & 4 caps of fulvic acid.

[IRISHOAK]

ABOUT L&O DEFENDER
The aggressive supplement and nutrition choices that bodybuilders follow can put immense strain on their liver and other internal organs. Liver & Organ Defender is designed to support your vital organs despite the extreme lifestyle habits of bodybuilders and other athletes. Taking care of your health makes a lot of sense, especially now, and with Liver and Organ Defender you can rest assured that you cover your needs whether you are on a cycle, post cycle or simply looking for daily overall health support.

Liver Support
The liver is about the same size as a football yet it’s actually the largest vital organ in the human body. Weighing in at just over 3lbs. it’s responsible for literally hundreds of chemical actions. Bodybuilders tend to put a lot of stress on their liver; much more than the average person. With a higher than normal protein intake and all the aggressive supplements bodybuilders typically use, the liver winds up working overtime to filter everything. If you want to live the bodybuilding lifestyle maintaining a healthy liver is critical to your success.

N-Acetyl Cysteine – 1,000 mg
NAC is the amino acid Cysteine with an acetyl group attached, which makes it more stable as well as more absorbable. So what does it do? NAC metabolizes into glutathione once it’s been digested by the body. Glutathione is a potent antioxidant, effectively scavenging free radicals and acting as a liver detoxifier that is very effective in promoting liver health by weakening the harmful effects of toxins and helping to remove heavy metals such as lead and mercury.(1)

Milk Thistle Powder – 600 mg
Milk Thistle is one of the most effective liver support ingredients on the market and has an extended history of use in traditional medicine. The active ingredient in Milk Thistle is known as Silymarin which has several health benefits.(2,3)

Twin Tiger– L-Glutathione – 30 mg
Glutathione is a powerful antioxidant that consists of the amino acids glutamine, glycine, and cysteine that binds and detoxifies toxins both in the liver and the body as a whole.(4) The combination of Milk Thistle and Glutathione is one of the things that sets Liver & Organ Defender apart from the competition because most products do not contain both.

Heart Support
The importance of a healthy heart goes without saying. After all, your heart is vitally responsible for pretty much everything that keeps your body alive -- ranging from oxygen transport to the proper function of your immune system. High cholesterol levels can be a side effect of the bodybuilding lifestyle while high blood pressure can be the result of rapid weight gain from the use of aggressive supplements. Taking steps to lower cholesterol as well as blood pressure in order to improve heart health leads to longevity in the sport and healthier, longer life.

Hawthorn Berry Powder 1,100 mg
Hawthorn Berry has a long history of use in traditional medicine as a natural heart remedy. The medicinal benefits of Hawthorn Berries are due to phytonutrients such as tannins, flavonoids, proanthocyanidins, and phenolic acids.(5,6)

Alpha-Lipoic Acid – 400 mg
ALA is an organic compound that’s made by the body mainly in the mitochondria. ALA is a potent antioxidant that can reduce oxidative stress.

Garlic Extract – 300 mg
While very popular in recipes of all types, garlic has a long medicinal history as well. Many people think garlic may help in vascular health.(7,8)

Dimagnesium Malate – 250 mg
Magnesium is an essential mineral that’s involved in literally hundreds of functions, some of which tie in directly to bodybuilders and athletes. Beyond being involved in calcium absorption and bone health, Magnesium is also involved in nerve transmission and muscular health (which includes the heart) as well as contraction. That should be enough to make any bodybuilder want to go grab a bottle or two! This version combines Magnesium with Malic Acid, which is involved in the ATP system of energy.

CoQ10 – 25 mg
Like Alpha Lipoic Acid, Coenzyme Q10 is found in the mitochondria and is involved in energy metabolism. It also helps improve cardiac function, enhance blood flow, and increase levels of HDL (good) cholesterol.(9) Coenzyme Q10 (CoQ10) is a substance that’s found naturally in the body, mainly in the mitochondria where it’s a component of the ATP energy process. As much as 95% of the energy required by the body is generated by the ATP system and the heart is no exception. In fact, the heart, liver, and kidneys all have high energy needs and naturally contain high concentrations of Co-Q 10. Co-Q 10 acts as an anti-oxidant and promotes a healthy heart.

Prostate Support
The prostate gland is male-specific and is part of the male reproductive system. It is primarily responsible for helping to make semen. The primary health risk associated with the prostate is that it can enlarge which can indicate prostate cancer.

Saw Palmetto – 1,000 mg
Saw Palmetto is a plant that originates in the southeastern United States and been used since the early 1900s. Today, Saw Palmetto is commonly used to support the health and function of the prostate gland.(10)

Kidney Support
The kidneys are one of the most important organs in the body and are primarily involved in filtering as well as the elimination of waste products from the blood. Additionally, the kidneys are involved in blood pressure regulation. The bodybuilding lifestyle tends to put extra stress on the kidneys so it makes sense to provide extra support.

Cordyceps Sinensis – 500 mg
Cordyceps is a mushroom with a long use in traditional Chinese medicine as a general tonic. Mushrooms are in fact a fungus; as such Cordyceps is a fungus that lives on caterpillars in the high mountain regions of China. In recent years it has been used to help delay fatigue, fight stress and support kidney health.(11)

Skin Support
Everyone wants clear, healthy skin. Often viewed as evidence of good health, a good complexion sets a good visual example and helps enhance the image of bodybuilding as a healthy lifestyle. Additionally, hormones have a large part in problems with acne which is certainly an unpleasant skin condition at best. Liver and Organ Defender helps promote healthy skin and reduce the problems associated with acne.

Zinc Bisglycinate Chelate – 300 mg
Zinc is an essential mineral that supports immune system health, plays a role in testosterone production and is involved in protein metabolism. Zinc performs many more functions including improving skin conditions.(12)

Selenium Glycinate Chelate – 70 mcg
Selenium is an essential trace mineral that can help decrease scars caused by acne, increase skin elasticity and help protect the skin from the effects of oxidative stress.(13)

[Bostonpaul]

Just ordered a couple bottles of this myself

[IRISHOAK]

Just ordered a couple bottles of this myself

Its a great savings & easier to dose than buying all those separately.

[Keule206]

I haven' t done this before...i mean cleanse wtf is this i will build muscles
Two things:
I' m pissing like a cow, from the green tea
The last tbsp i have taken before bed, that was a mistake can' t sleep the whole night

[IRISHOAK]

"You can drink it throughout the day. (Green tea has caffiene, I would recommend finishing it between Am & dinner.)"

Think of it as an oil-change for your body. Its only a few days.

Everything we do will be more effective with a clean system.

[IRISHOAK]

"You can drink it throughout the day. (Green tea has caffiene, I would recommend finishing it between Am & dinner.)"

Think of it as an oil-change for your body. Its only a few days.

Everything we do will be more effective with a clean system.

Make sure its a TEAspoon not TABLEspoon.

[Keule206]

I have done teaspoons, is a organic japanese original green tea, i think is a strong one. Today manage it better last spoon at 6 pm.

[Shawn2005]

Thanks for the post. Great info here.

[Keule206]

cleanse goes good, to hit 300 gr. protein a day is hard for me....i was round about 220 - 240 daily, the third day i got the 300 done

69552

Have a nice day brothers

[IRISHOAK]

cleanse goes good, to hit 300 gr. protein a day is hard for me....i was round about 220 - 240 daily, the third day i got the 300 done

69552

Have a nice day brothers

Stick with it, we need to push boundaries to get you to the next level! You got this!

[Keule206]

Biceps:
Straight bar curls 99,2 lbs
Preacher curls 132, 2 lbs
standing dumbel hammer curls / alternate 52,9 lbs

Triceps:
close grip bench press 214,9 lbs
Cable pushdons w rope handle 71,7 lbs
Skull crushers 99,2 lbs

Chest:
incline bench 231,5 lbs
Cable Crossover 3 variantions 38,6 lbs / side i have concentrate to the squeeze
Dips on a hammerstrenght machine, leaning forward to isolate the pecs: 352,8 lbs

Back:
seated cable rows vertical grip: 231,5 lbs
Lat pulldowns wide grip 187,4 lbs
69576
Upright standing barbel rows close grip 99,2 lbs

Legs:
Seated leg press: 529,1 lbs
69577
here is the problem the max. weight is 570 lbs, maybe we have to change to another one, with more weight?!?
Leg extension 232 lbs
hamstring curls /lying position 121,3

shoulders:
Standing MPress: 132,3 lbs
seated machine press: 209,4 lbs
Lawn mower pulls on cable: 55,1 lbs
(was the first time i have done this....i think here we can quick improve the technic and strenght also

That´s it, the number are a little bit freaky, they are from kilograms to lbs :)

[Newbienick]

You called it an antioxidant/ parasite cleanse. What parasites/ how's it get rid of them?

[IRISHOAK]

You called it an antioxidant/ parasite cleanse. What parasites/ how's it get rid of them?

There are millions of parasite types and we get them in us through food mostly. A very basic way to get rid of any parasites that may be living in you is to start supplementing with fulvic acid, it drives them out.

It also has some great effects for muscles too!




What Is Fulvic Acid, and Does It Have Benefits?
Written by Jillian Kubala, MS, RD on April 24, 2020 — Medically reviewed by Katherine Marengo LDN, R.D.
Basics
Benefits
Safety, side effects, & dosage
Bottom line
Social media, herbal websites, or health stores may have brought your attention to fulvic acid, a health product that some people take as a supplement.

Fulvic acid supplements and shilajit, a natural substance that’s rich in fulvic acid, are popular for a variety of reasons, including potential immune and brain health benefits.

This article explains everything you need to know about fulvic acid, including what it is, its health effects, and its safety.


What is fulvic acid?
Fulvic acid is considered a humic substance, meaning it’s a naturally occurring compound found in soils, compost, marine sediments, and sewage (1Trusted Source).

Fulvic acid is a product of decomposition and formed through geochemical and biological reactions, such as the breakdown of food in a compost heap. It can be extracted from compost, soil, and other substances to be processed into a supplement (1Trusted Source).

How does it differ from shilajit?
Shilajit, a substance secreted by rocks in certain mountain ranges around the world, including the Himalayas, is particularly high in fulvic acid. Its common names include mineral pitch, mumie, mumijo, and vegetable asphalt (2Trusted Source).

Shilajit is blackish brown and comprises 15–20% fulvic acid. It also contains small amounts of minerals and metabolites derived from fungi (3Trusted Source, 4Trusted Source).

Shilajit has been used therapeutically for centuries in traditional healing practices, including Ayurvedic medicine, to treat conditions like diabetes, altitude sickness, asthma, heart ailments, and digestive and nervous disorders (3Trusted Source, 5Trusted Source).

It has also been used to stimulate the immune system and enhance performance (5Trusted Source).

Fulvic acid is believed to be responsible for many of shilajit’s medicinal properties.

Both fulvic acid and shilajit can be taken as supplements. While fulvic acid is typically produced in liquid or capsule form and combined with other minerals like magnesium and amino acids, shilajit is usually sold as a capsule or fine powder that can be added to beverages.

SUMMARY
Fulvic acid and shilajit, a substance high in fulvic acid, have long been used in traditional medicine. Both are sold in supplement form and said to treat numerous ailments.




Potential benefits of fulvic acid
Research demonstrates that both fulvic acid and shilajit may boast various health-promoting properties.

May reduce inflammation and boost immunity
Fulvic acid has been well studied for its effects on immune health and inflammation.

Research indicates that it may bolster your body’s defense against illnesses.

Test-tube and animal studies show that fulvic acid may improve disease resistance, increase your immune defenses, fight inflammation, and enhance antioxidant activity — all of which may bolster immune health (4Trusted Source, 6Trusted Source, 7Trusted Source).

Fulvic acid may be especially useful for reducing inflammation, which negatively affects immune response and is linked to numerous chronic diseases.

For example, test-tube studies demonstrate that it may limit the release of inflammatory substances like tumor necrosis factor alpha (TNF-alpha) (8Trusted Source, 9Trusted Source).

Plus, a study in 20 people with HIV found that taking shilajit at varying doses of up to 9,000 mg per day, combined with traditional antiretroviral medication, led to health improvements, compared with antiretroviral medication alone.

Those who received shilajit experienced fewer symptoms of nausea, weight loss, and diarrhea. Furthermore, the treatment enhanced people’s response to the medication and seemed to protect the liver and kidneys from the medicine’s side effects (10Trusted Source).

However, it’s important to note that results are mixed, with some studies tying fulvic acid to inflammatory effects depending on the dose and type. More research is needed before these substances can be recommended as immune boosters (4Trusted Source).

It’s also important to understand that one supplement will not prevent or cure disease. Keeping your immune system healthy with a nutritious diet and other lifestyle factors can help your body defend against viruses, bacteria, pathogens, and toxins.

May protect brain function
Some research suggests that fulvic acid may promote brain health (11Trusted Source).

Animal studies note that shilajit can improve outcomes after traumatic brain injury by reducing swelling and pressure in the brain (12Trusted Source).

Additionally, test-tube studies show that fulvic acid strongly interferes with the clumping of certain proteins that accelerate brain ailments like Alzheimer’s disease (13Trusted Source).

What’s more, a preliminary, 24-week study in people with Alzheimer’s determined that supplementing with shilajit and B vitamins led to stabilized brain function, compared with a placebo group (14Trusted Source).

Some animal research also suggests that shilajit may help enhance memory (15, 16).

Overall, more human studies on fulvic acid and brain health are needed.

Other potential benefits
Fulvic acid may offer several other health benefits.

May lower cholesterol. Animal studies suggest that fulvic acid may decrease LDL (bad) cholesterol. According to a human study in 30 people, it may also raise HDL (good) cholesterol (17, 18Trusted Source).
May improve muscle strength. In a 12-week study in 60 adults with obesity, 500 mg of shilajit daily helped improve muscle strength. Plus, an 8-week study in 63 active men showed similar results with the same amount of this compound (19Trusted Source, 20Trusted Source).
May relieve altitude sickness. Shilajit has been used for centuries to treat altitude sickness. Fulvic acid may help treat this condition by enhancing immune response, stimulating energy production, and improving oxygen levels (5Trusted Source).
May boost cellular function. Animal research demonstrates that shilajit may preserve the function of mitochondria, the energy-producing organelle of cells (21).
May have anticancer properties. Some test-tube studies indicate that shilajit may induce cancer cell death and prevent the spread of certain cancer cells. However, more research is needed (22Trusted Source).
May boost testosterone. A 3-month study in 96 men found that taking 500 mg of shilajit per day significantly increased testosterone levels, compared with a placebo group (23Trusted Source).
May enhance gut health. Ayurvedic medicine has used shilajit for centuries to enhance gut health. Some research suggests that it may positively affect gut bacteria, enhance nutrient absorption, and improve digestive disorders.

[IRISHOAK]

Biceps:
Straight bar curls 99,2 lbs
Preacher curls 132, 2 lbs
standing dumbel hammer curls / alternate 52,9 lbs

Triceps:
close grip bench press 214,9 lbs
Cable pushdons w rope handle 71,7 lbs
Skull crushers 99,2 lbs

Chest:
incline bench 231,5 lbs
Cable Crossover 3 variantions 38,6 lbs / side i have concentrate to the squeeze
Dips on a hammerstrenght machine, leaning forward to isolate the pecs: 352,8 lbs

Back:
seated cable rows vertical grip: 231,5 lbs
Lat pulldowns wide grip 187,4 lbs
69576
Upright standing barbel rows close grip 99,2 lbs

Legs:
Seated leg press: 529,1 lbs
69577
here is the problem the max. weight is 570 lbs, maybe we have to change to another one, with more weight?!?
Leg extension 232 lbs
hamstring curls /lying position 121,3

shoulders:
Standing MPress: 132,3 lbs
seated machine press: 209,4 lbs
Lawn mower pulls on cable: 55,1 lbs
(was the first time i have done this....i think here we can quick improve the technic and strenght also

That´s it, the number are a little bit freaky, they are from kilograms to lbs :)
⬆⬆⬆these are 12-rep Maxes⬆⬆⬆
Great job! Now we can officially start training. Ill wickr you so we can go over the details and then post the schedule here.

[Keule206]

69601

We are working

[IRISHOAK]

69601

We are working

I love your meal pics! Always look delicious!

Monday we start training officially. Stay tuned!

[Keule206]

69610
100gr potatoes
250 gr cottage cheese

[Keule206]

Sunday is a familyday, i get always my daughter so today i got two pieces of ice cream, sorry coach...but i'm still working
69634

[IRISHOAK]

Sunday is a familyday, i get always my daughter so today i got two pieces of ice cream, sorry coach...but i'm still working
69634

Totally acceptable, I would have been upset if you didnt share an icecream with her. Lol!

[IRISHOAK]

Monday:
Do these using the Oak Method:

Back:
Seated cable rows (vertical grip)
Lat pull downs (wide grip)
Upright standing barbell rows (close grip)

Biceps:
Straight bar curls
Preacher curls
Standing dumbell hammer curls

[Keule206]

69645
69646

I have never heard the foo fighters a lot, but "ready on a war" is realy god

[Keule206]

Workout done..being honest mixed feelings. I have feel the muscle will go on but my cns is giving up first. Back i did more rounds, biceps less....always fail at first at the thirs movement. What we will do tomorow

[IRISHOAK]

Sharing this so everyone has insight...69655

[IRISHOAK]

Tomorrow,

Legs:
Seated leg press (+calf press at end of leg press)
Leg extensions
Hamstring curls

I remember you said the weight limit of the machine you used last time was an issue. See if the others go any higher.
Squats are out and were not going to risk injury for the sake of being strict so, if the other machines are just as limited... Max it out and just do those sets to 6 rep failure (instead of 2) even if youre starting at 20 or so.
Doing the leg presses in rotation with the other to motions is gonna tear your legs down a lot faster than just doing sets of leg presses alone with rests, the lower weight wont be as much of a factor after a round or 2.

[Keule206]

69667
69668

[Keule206]

Legs done. First failure on leg press, than extension and leg curls. As longer the session i have difficult to concentrate on the movement...i have to change it. Whats next tomorow coach?

[IRISHOAK]

Legs done. First failure on leg press, than extension and leg curls. As longer the session i have difficult to concentrate on the movement...i have to change it. Whats next tomorow coach?

How do your back/bis feel today?

[Keule206]

How do your back/bis feel today?

Feel o.k, back i got more soreness than in Biceps, i have done more rounds for back....maybe thats the reason.
The training is outside of my comfortzone, i think that´s good :)

69694

[IRISHOAK]

Wed:

Shoulders:
Standing military press
Seated machine press
Lawn mower pulls on cable

[Keule206]

Shoulders done, are blowing up as fuck. First fail was the military press, than the seated press. The day after leg day is never my best day :) quads are sore, than the military press is a little bit difficult, maybe we can change the movement?!

[IRISHOAK]

Shoulders done, are blowing up as fuck. First fail was the military press, than the seated press. The day after leg day is never my best day :) quads are sore, than the military press is a little bit difficult, maybe we can change the movement?!

We can move things around of course. Adjusting here and there is how we get the best fit.
I wanted to take you through a full week and then we can make changes going into week 2.

[Keule206]

Mealprep looking like this

69722

[Keule206]

69731

I think slowly the Trenn kicks in

[IRISHOAK]

69731

I think slowly the Trenn kicks in

Thats some exotic American street-muffin right there, won't find those where you're at!

[Newbienick]

Can you do a short synopsis of what the oak method is. I'm not winning at finding it using the search function

Edit: found the thread.

[IRISHOAK]

The Oak Method - Mass Training

Principles:
1. Maximizes tissue stress
2. Maximizes recovery
3. Promotes rapid recomposition

Methodology:
Extreme intensity followed by adequate rest.

Mechanics:
1. 3 motions per muscle group
2. 12 rep max initiation
3. Motion cycling
4. 2 rep failure set termination

Example:
1. Biceps

Motions:
1. Straight bar curls
2. Seated hammer curls
3. Concentration curls

Process:
1. Warm up; find the weight for each exercise that causes you to fail at 12 reps.
This weight will vary & increase as you progress from week to week, find it at the begining of each workout.
2. Workout; start with
motion 1, perform to failure (should be 12 reps or less)
After 1 set move to motion 2
Motion 2 (same)
After 1 set move to motion 3
Motion 3 (same)
After 1 set move to motion 1 again.

You will repeat this cycle until you fail on the 2nd rep of each motion. Once you reach a 2 rep failure for the motion, eliminate it and perform the remaining motions until 2 rep failure.
The amount of sets you do will vary from workout to workout. This is ok.

Pick a compound motion, and 2 isolation motions for each body part and build your workouts.

4 days of rest will be given to each body part.

Example: Monday-Biceps & back: you will not train biceps or back again until Friday.

I have used this method with great success and have trained others to do so.
Every month, change at least 2 motions for each body part.

[Keule206]

Today was rest day, i was all day out of the house hit the 300 gr but also a lot of shit. I hate those days....tomorow we will be back on track

[Keule206]

Back and Biceps. Workout was good, same amount of work as last time but the mind muscle connection was better today. Trenn definitely kicks in, insomnia is allive :) i gained maybe 3 pounds think the 3 gr of protein pays slowly off

[IRISHOAK]

Back and Biceps. Workout was good, same amount of work as last time but the mind muscle connection was better today. Trenn definitely kicks in, insomnia is allive :) i gained maybe 3 pounds think the 3 gr of protein pays slowly off

The results will build faster as the cycle progresses. You're gonna explode!

[Keule206]

Today rest day, ice cream with my daughter.
Tomorow we will hit legs hard

[IRISHOAK]

Were going to repeat week 1 training.
If the incline bench is an isssue after shoulders then drop the weight down some but keep the inclines in the routine, very important.

[Keule206]

Were going to repeat week 1 training.
If the incline bench is an isssue after shoulders then drop the weight down some but keep the inclines in the routine, very important.

O.k. i will keep the incline, no problem....maybe lover the weight, i will see what my shoulders will say :)

69807

[Keule206]

Legs was hard yesterday, i have to improve my hamstrings :(
Today i´m sore as fuck

69829

[Keule206]

Yesterday Shoulders was good, they blown up as two footballs....the militady press was a little bit better
as last time, the quads wasn´t so sore as last time

today funday, with Chest and Triceps

69860

[Keule206]

Yesterday was a great one....i have done one more round everywhere, was realy motivated
today Back and Biceps will be also a burner, i´m pretty sure.
Incline was o.k. yesteerday i don´t have to lower the weight, i was still pushing hard.
Trenn is definitely kick in insomnia and i have realy problems to eat that amount of food, but i try my best.
69887

[IRISHOAK]

Yesterday was a great one....i have done one more round everywhere, was realy motivated
today Back and Biceps will be also a burner, i´m pretty sure.
Incline was o.k. yesteerday i don´t have to lower the weight, i was still pushing hard.
Trenn is definitely kick in insomnia and i have realy problems to eat that amount of food, but i try my best.
69887

Its going to get easier to train & harder to eat. The most important thing here is the 300g protein. Of you need to cut the food volume, cut from carbs. We eliminated the cardio and your training sessions are shorter so a few hundred less calories from carbs wont hurt anything.

[Keule206]

Some bad days goes over for me.....on friday was legs, than shouldersunday was rest day with my daughter.
Today program will be chest and triceps.....will be definitely a good one.
I have some issues with my diggestion. last 4 days bloated all the time, shitting 5 times a day, was awful and i can´t get in the food, as i want
On friday i buy some probiotics and some other stuff for better stomachfeeling....and yesterday was the first day, that i can eat normal as usual.
My gym have no air condition and we got 38 degrees, for legs that was awful and with the bloated stomach i can´t train with high intensity as normal
I don´t know if it is the Trenn we will see, hope the things will got better.

69949

[JohnMcc]

Keep up the hard work, I hope your stomach issues pass. Digestive enzymes help me a lot when food won't Digest well. GET SOME!

[Keule206]

Keep up the hard work, I hope your stomach issues pass. Digestive enzymes help me a lot when food won't Digest well. GET SOME!

THX Brother
For me is the worst thing, when i know i´m motivated, i will do more....but i can´t train with 100 %

What i can say about this method, for my body its definitely something new, the body starts to adapt slowly. If there is a plateau that will be broken, is a very good thing
We will see where the journey will bring us :)

[IRISHOAK]

Some bad days goes over for me.....on friday was legs, than shouldersunday was rest day with my daughter.
Today program will be chest and triceps.....will be definitely a good one.
I have some issues with my diggestion. last 4 days bloated all the time, shitting 5 times a day, was awful and i can´t get in the food, as i want
On friday i buy some probiotics and some other stuff for better stomachfeeling....and yesterday was the first day, that i can eat normal as usual.
My gym have no air condition and we got 38 degrees, for legs that was awful and with the bloated stomach i can´t train with high intensity as normal
I don´t know if it is the Trenn we will see, hope the things will got better.

69949

Pancreatin for digestion. Tren makes you hot for sure!
The most important part of the nutrition is the protein. If you need to sacrifice some food, dont take from the protein.

[Keule206]

Yesterday was Chest and Triceps, i was much stronger on the incline yesterday, because day before was rest day.
today Back and Biceps and than i will go swimming
Weight is at 231 lbs
next week i will do some pictures

don´t forget to hustle brothers

69961

[IRISHOAK]

Yesterday was Chest and Triceps, i was much stronger on the incline yesterday, because day before was rest day.
today Back and Biceps and than i will go swimming
Weight is at 231 lbs
next week i will do some pictures

don´t forget to hustle brothers

69961

Awesome! Cant wait for pics!
Month 2 we're going to change exercises on many parts, keeping the process the same.

[Keule206]

+ 4 lbs is not good, but i have realy hard times last 5 days to eat....things going better now, hope will still so
Your Trainingmethod without an air condition at 38 degrees is terrible :) :)

[IRISHOAK]

+ 4 lbs is not good, but i have realy hard times last 5 days to eat....things going better now, hope will still so
Your Trainingmethod without an air condition at 38 degrees is terrible :) :)

4 solid lbs on someone who has already reached your level of physique is great, esp considering we're not even 30 days in yet. The gains will come faster during the second month.