MarvelNerd Old Dog Training Log

[MarvelNerd]

I wanted to get a log started so we all see the success of hard work and accountability. This log isn’t about me but will be an extension of what I do.
I am totally open to criticism and tweaking (diet and exercises).

I will log my exercise regimen and stats.

I will log my diet and calorie intake.

I will log my supplements and supplier.

Current Stats

Age: 42
Height: 72 inches
Weight 240
Lean Mass 196 lbs - checked using bod-pod or air displacement.
BF% 19-20 percent

No excuses here. Got Covid stopped doing cardio and gained about 30 lbs. Life happens but I can better.


Sent from my iPhone using Tapatalk

[MarvelNerd]

Exercise Plan

I use an APP called JEFIT I have used it for 6 years or so. Right now I am on a de load resensitivity session. I am prepping and planning for my next meso cycles. This is currently just above maintenance for me.

For two weeks I am simple going in doing sets 70 percent of normal volume and hitting the road.

After that I will include more of my drop sets, iso hold, and failure work.


https://uploads.tapatalk-cdn.com/20220727/5e86b87601f219f072f316beac665672.jpg
https://uploads.tapatalk-cdn.com/20220727/7adc6a03494fc03a2868b57f651b90ce.jpg
https://uploads.tapatalk-cdn.com/20220727/8105a0f7cd7ec4818e8218984c0bb56c.jpg
https://uploads.tapatalk-cdn.com/20220727/99abe13f786a3c9c2909358376a5325b.jpg
https://uploads.tapatalk-cdn.com/20220727/14b8a49332adadcf90339fe0d44c05c2.jpg
https://uploads.tapatalk-cdn.com/20220727/f64ce301dff112d067bc326b65842c83.jpg


Sent from my iPhone using Tapatalk

[MarvelNerd]

This fluctuates some but mainly only if I get a sale on something. This week I got a sale on Greek yogurt.

Diet

2200 Calories a day currently
I log everything with Cronometer

Breakfast 6:30 am

340 g of Fage 0 fat Greek yogurt 2 scoops of whey protein (muscle milk)
Steel Cut oats 40 grams

10 am

Broccoli 80 grams
1% Milkfat cottage cheese 226 grams

12:30 pm
280 grams of baked potatoes w/ salt n pepper
Cooked skinless chicken breast 7 oz

Light cardio 230pm to 315 pm
Walking 10 percent grade 3.3 mph

4:30 pm

Fage Greek yogurt 213 grams
1 scoop muscle milk chocolate 34 grams

6:30 pm

6 pieces fit 45 calorie wheat bread
2 eggs
250 grams of egg whites
( I still get eggs for a 1.50 a dozen from a farm)

Total 2106

286 grams protein
144 grams carbs
35 grams fat


Sent from my iPhone using Tapatalk

[MarvelNerd]

Chest/ Back Day

This is a new workout. I usually use my new workouts for my de load weeks. This gives me an opportunity to use light weights while I ensure form and flow of the sets is correct.

https://uploads.tapatalk-cdn.com/20220728/802f176587f15175c27772dd2e7bd354.jpg


Sent from my iPhone using Tapatalk

[Keule206]

subbed brother
Looking forward to your results
daily logs is that what we need here, to stay motivated

Will be a before / after pics also

[JohnMcc]

Following along, GET SOME!

[MarvelNerd]

subbed brother
Looking forward to your results
daily logs is that what we need here, to stay motivated

Will be a before / after pics also

I will have to talk myself i to the before and after. It definitely shows the progress. Maybe monthly progress pics.


Sent from my iPhone using Tapatalk

[MarvelNerd]

Following along, GET SOME!

Thanks brother. I might be over 40 but John Meadows is a personal hero of mine. He worked his butt off and had crazy intensity in his workouts. I like his style.


Sent from my iPhone using Tapatalk

[MarvelNerd]

Tonight’s dinner “Anabolic French Toast”
Low calorie wheat bread
2 whole eggs
250 grams of egg whites
Vanilla - a drop from the essential oils
Cinnamon

https://uploads.tapatalk-cdn.com/20220728/d26854b3fb48cd46e142ccf79b904540.jpg


Below is the breakdown from Cronometer for the day.

243g protein
177g carbs
33g fats

Being pretty consistent with the diet.

https://uploads.tapatalk-cdn.com/20220728/efa7d36feacbf873a544f051e7aeec75.jpghttps://uploads.tapatalk-cdn.com/20220728/f462e4ad6caf2023ea932418e99361b3.jpg


Sent from my iPhone using Tapatalk

[JohnMcc]

Thanks brother. I might be over 40 but John Meadows is a personal hero of mine. He worked his butt off and had crazy intensity in his workouts. I like his style.


Sent from my iPhone using Tapatalk

I'm a big fan of John Meadows training styles. He was a smart guy that just figured things out for himself as he progressed like many of us here.

[MarvelNerd]

I am just ending a cycle if you will.

I used 500 mg of Test C from a sponsor no longer on board. They were often thought to be a companion lab of a scammer who ran a awesome sales.

It was expired gear and I still had over 1500 on my levels at 500. Couldn’t do uncapped because it was required for work.

I only went about 10 weeks. On a 125 mg dose weekly right now.

Right now focus is on diet and work at the local gym.

Strength Training is 5 days a week

Cardio is at least 3 days a week my goal is 150 minutes of cardio a week. More if I get the opportunity to get out on my mountain bike and ride.

Most cardio is on my bike or on a 10 percent grade on the treadmill at 3.5 mph.


Sent from my iPhone using Tapatalk

[Klinkster]

I’ll be following too! Let’s work!!



Advanced Pharma | Advanced Pharmaceutical (https://advancedphar.ma/)
CHECK US OUT!

[MarvelNerd]

Today-

Alarm at 400 am

Coffee
65 g of half n half 80 cals
15 g of sugar free skinny syrup 0 cal
34 g muscle milk chocolate protein 130 cal

630 am at my desk

343 g fage yogurt 0 fat Greek 180 cals
66 g muscle milk 260 cal
Silver cut oats 160 cals

930
226 g 1% milkfat cottage cheese 182 cals

12:00 pm

7 oz cooked chicken breast 280 calories
Broccoli steamed and air fried 150 calories

1:00 pm
Carrot Cake - we have interns at work and I promised I would take part which included eating a desert they made.
500 cals- honest I do not know how much it was. I took a small piece but don’t want to mess up my diet.

2 pm- workout

Leg extension warm up 50x6, 70x6, 90x6,110x6,130x6 - these are consecutive no rest

Leg extensions 3 sets, 130x12,140x12, 150x12 then a 20 second rest 150x 6, 20 sec rest 150x 7, 15 sec rest 3/4 rep and 20 second iso hold

Smith machine Squats ( I am surprised at the way these hit quads)
225x 12, 275x12, Drop set 315x10, 295x5, 275x 5

Standing Calf raise machine 315x12, 315x12, 315x12 - these are done with a 3 second stretch, 3 second raise, 5 second hold in the top position on the last 5.

Smith machine lunges- I might replace these. Don’t feel the connection I want. May need to refine my technique. I never use the smith machine.
135x8,135x8,135x8

Good morning off pin ( the lift starts in the bent over position) 205x8,205x8,205x8

Prone leg curl

140x8, 140x8, (150x 12, 150x6, 150x4) extended set then- 14 second iso hold

Standing cable leg curl 3 sets- 44 lbs sets to failure

Seated calf press

225x15,225x15,225x15

53 minutes start to finish

600 pm

340 g Fage yogurt 0 milk fat 190
50 g of muscle milk protein 200

2210 calories

262 g protein
127 g carbs
49 g fats


Sent from my iPhone using Tapatalk

[MarvelNerd]

Little girl had birthday she turned 22 and asked for pulled pork and coleslaw instead of a cake. So dad answered and the call. Started with about 16 lbs of pulled pork.


https://uploads.tapatalk-cdn.com/20220729/6a44781273a1a0275e1e794db6eb0e9f.jpg


Sent from my iPhone using Tapatalk

[MarvelNerd]

Sunday

Decided to cut my calories to 2000 today



Woke up sick- went to workout anyways
Came home regretted my decision

Chest/back day -All chest workouts then back

DB bench press 3x12 90lbs
Hammer Grip 3x12 70 lbs
Close grip 3x8 175
Cable Lateral raise 3x12 20- slow cadence 3-2-3
DB shoulder press 3x12 70 lbs
Cable Row underhanded 3x12 209 lbs
Supinated Lateral Pulldown 3x12 143
One arm row 3x12 75 lbs 3-0-3 cadence



https://uploads.tapatalk-cdn.com/20220731/32ae5dfe7ca3807330106077b9667396.jpg
Protein 196g

Carbs 136g

Fats 61 g

Still trying to finish off a bunch of Greek yogurt I got on sale. Sick of it but it is high in protein.


Sent from my iPhone using Tapatalk

[MarvelNerd]

Monday- international Leg Day ( because everyone else is doing chest workouts)

Deadlift Triples 335lbs 3x3, 365x2x5- 1 set of 2 reps every 30 seconds

Romanian Deads 225x12, 265x12, 265x12

Rack Pulls 3x12 315 just below the knee

Calf press on leg press 675x 12 3 second hold at top, 585x12 3 sec hold, 585x12 3 sec hold

Leg press 675x12, 585x 12 , 585x 15 drop set 495x12, 405x15

Hack squat 225x15, 275x10

Hack squat calf extension 275x12, 275x 12

Protein 218
Carbs 172
Fat 35


Sent from my iPhone using Tapatalk

[MarvelNerd]

50 calorie Ole extreme wellness tortillas

3 ozs of pulled pork - visible fat removed

Coleslaw mix

Ghost pepper blueberry hot sauce 5 cal per ser.

Trying everything I can to eat full meals low cal

https://uploads.tapatalk-cdn.com/20220802/ec9eae861d5a83436c48255af5514df3.jpg


Sent from my iPhone using Tapatalk

[MarvelNerd]

Tuesday

Cruise blast day 125mg Test C

Arms Day

Rest Times -45 to 75 seconds

Standing overhead Cable Curl (unilateral) 3x12 27lbs
Cable standing curl unilateral 3x12 27lbs

Ez bar curl 3x12 95lbs
Seated Ez bar tricep extension 3x15 95 lbs
Superset

Dual Rope tricep extension 2 sets of 8 88 lbs
Last set drop set- 88x6,77x5,66x5,55,5

Machine shoulder press 3x10 255 lbs

Reverse pec fly 120x12, 120x12, 100x6, 80x 6 20 sec iso hold at peak tension

1787 calories

218 protein
132 carbs
39 fats

Still cutting down goal is 2000 calories i just feel sick. Still working through it.


Sent from my iPhone using Tapatalk

[Keule206]

Tortillas looking great

Keep up the great work

[MarvelNerd]

Wednesday

Usually a light cardio day

Instead work turned into a 12 hour day

I have another early day tomorrow then I look forward to hitting the gym.

Still holding steady on the calorie count at no more than 2000 a day.


Sent from my iPhone using Tapatalk

[MarvelNerd]

Thursday

Trouble eating which is good on a cut.

Weighed in at 238.6 lbs after cutting another 200 calories per day. I am at the point of only have carbs and protein to cut. My fats are only at 35-40g a day.

Also watched some RP- Dr. Mike Israetel on some issues. I have watched my diet and I would see water fluctuations up to 5 lbs I think it is water anyways. Started ensuring I only drink one or two diet sodas a day and lots more water to ensure I am staying hydrated but also pushing fluids out to reduce retention.

Still not feeling 100 so I went to the gym anyways.

Chest and Back Day- Back First today

Cable Crossover Lat pulldown 3x12 33 lbs
I think of Wolverine when doing these

Bent over row wide grip 3x12 175lbs
Tendinitis is healing well hope to get to full strength on these.

Wide grip Lat pull down 3x10 165lbs
Landline Rows ( meadows rows) 3x10 140 lbs

Machine assisted pull-ups- rotator cuff damage makes these harder but I am determined to go beyond “well I got injured once” I will heal and be stronger.

Incline Dumbbell Bench Press 3x12 85lbs

Bench Press 185 2x12, 205 2x10, 225 2x8

Started doing these second in rotation to prevent injury. I feel them better but the amount of weight I use has decreased significantly.

Dumbbell Incline Fly 3x12 45 lbs

Dips legs in front (another meadows tip) really hit the outside of the pec 3 sets, 15, 10, 7

Calories 1700

216 grams of protein

136 carb

35 g fat


Sent from my iPhone using Tapatalk

[MarvelNerd]

Friday

Leg day

I did not hit quads much today. I should not have went to the gym. Not feeling the best, but still went.

Standing calf raises machine 3 second count 1 sec at top. 3x15 315lbs

Leg extensions 3x15 150lbs

No smith machine squats or lunges today

Prone leg curl 3x12 150lbs

Barbell good morning-off pin 3x10 205lbs

Cable standing leg curl 3x15 44lbs

Seated calf raise 3x12 245lbs



Current diet goals 2010 calories

This is actually below what my Basal metabolic rate tested at- my BMR was clinically tested at 2200. It is likely for these to change some. I have been dieting down from 275 since April so a slight decrease is appropriate.

215g protein

175g carbs

50g fats


Sent from my iPhone using Tapatalk

[MarvelNerd]

Weight loss- I have been extra careful with the diet. I was always the lift more eat more type. Bodybuilding itself is a different concept for me.

Since I lowered my diet soda intake and have watched the salt intake my weight has dropped consistently over the last week.

It is crazy because my weight didn’t budge for two weeks and now I am down 4 lbs in less than a week.

236 lbs this morning. Water fluctuations?

Sent from my iPhone using Tapatalk

[MarvelNerd]

Sunday

50 g rice
1 scoop of whey isolate
1 tsp. of butter
About 350 calories

Preworkout

Exo-gen blend TNE/Tren 1 ml

Lateral grip pulldown 3x12 165lbs

Underhanded Cable Row 2x12 231 lbs
Drops set 209x12,187x8,165x7


Dumbbell Row 3x8 70 lbs
focus on driving my elbows back
Controlled 2-1-3 cadence for TUT
Honestly prevents some tendon issues also

Cable Lateral Raise 3x12 22 lbs
Definitely tell imbalances here. Right arm 12 raises
Left arm 12 raises and I was starting to twist my body for inertia.

Seated Dumbbell Shoulder press unilateral
3x10 60lbs

Dumbbell bench press 80x12, 90x10, 90x10

(Sweating like crazy at this point. Really considering intraworkout. Just out of energy this morning.)

Dumbbell incline hammer press
3x10 65lbs

Close Grip Bench lol- I feel weak on these.
155 to failure each set
Triceps were burning by rep 5

Going hit the treadmill for 30 minutes of walking
12 % incline 3.5 mph

Going to walk myself lean


Sent from my iPhone using Tapatalk

[MarvelNerd]

Thursday

Been away with the family a few days little girl had a b-day so we drove several hours to a water park and spent the night.

Wasn’t able to work out Monday missed leg day
Used Tuesday as leg day instead of arms

Rest on Wednesday

Back and chest day- mentioned before on my back days I alternate,, usually start with back one day and chest one day.

Today started with back

I am 3 weeks in to this program so I also increased my sets from 3 to 4. I dropped the reps to 8. After 2 more weeks I will likely start aiming for 4x12.

Cable lat pull 4x12 33 lbs

Barbell bent over row 2 overhand 2 underhand 4x8 175 lbs

Meadows Rows 3x8, 1x12 160lbs

Wide grip pull down 143 lbs 4x8 3-1-2 cadence

Incline dumbbell bench press 80x12 90x8 100x8 100x0- lol I couldn’t lift em at all

Incline dumbbell fly 4x12 45 lbs

Barbell Bemch press 185 lbs 4x8 this is so lame but it was last in line and my chest was smoked

Burnout on dips and pull-ups

Current weight 235 lbs


Sent from my iPhone using Tapatalk

[JohnMcc]

Happy Birthday to your girl, sounds like a fun trip.

[Keule206]

Meadow rows are a great exercisse. I think always John is looking from heaven if we do it with a prefect form :)

[MarvelNerd]

Happy Birthday to your girl, sounds like a fun trip.

Thanks! Actually the place screwed up our reservation and gave our rooms away. They gave us 250 dollars for the mistake. We gave it to her to spend on breakfast, candy, and the arcade. She had the time of her life. Turned a bad deal into something great.


Sent from my iPhone using Tapatalk

[MarvelNerd]

Meadow rows are a great exercisse. I think always John is looking from heaven if we do it with a prefect form :)

Alright e’er bodyyy this is John Meadows. Today we are going to do upper lat rows. Some people call them meadows and I’ll take it. Slow and drive that elbow back keep close to the body. The key to the back is the elbow. Lol


Sent from my iPhone using Tapatalk

[JohnMcc]

Thanks! Actually the place screwed up our reservation and gave our rooms away. They gave us 250 dollars for the mistake. We gave it to her to spend on breakfast, candy, and the arcade. She had the time of her life. Turned a bad deal into something great.


Sent from my iPhone using Tapatalk

Silver linings brother!

[MarvelNerd]

3rd week of program I will be increasing my sets to 4 reps. May drop the reps for a week or so . Then increase the reps back to 12 per set as I increase volume.

De load should fall on week 7 then I will begin to include intensity techniques.



Leg extensions 4x12 150

Standing calf raises 4x12 315
did one set of 17 which was failure made the next two sets a push to get twelve

Smith Machine Squats 4x10 295

Dumbbell Lunges 3x8 50 lbs
Good morning off pins 3x10 205 lbs

These were a superset

Cable standing leg curl 4x10 50 lbs

Seated calf press 4x10 275 lbs

Prone leg curl 150x12
150x15, 150 x10 partials, 20 second iso hold

I can feel the extra fatigue from the increased volume


Sent from my iPhone using Tapatalk

[MarvelNerd]

Today

Sleep hasn’t been the best lately

Preworkout Exo 50 TNE/ Tren N E

Also low dose trt 100 mg test E every 5 days-isovet Test E 200

Going to get blood work early September

Barbell close grip 4x 10 185 lbs
Dumbbell bench press 4x10 90lbs

Dumbbell incline hammer press 4x8 65 lbs
If you sink the elbows deep on eccentric part of the lift these can be tough

Cable Lateral raise 4x12 22 lbs up and slow eccentric returns

Unilateral Dumbbell Shoulder Press 4x10 55lbs

Triceps were getting pretty fatigued at this point.

Underhanded Cable Row
187x12, 231x12, drop set 209x10, 187x7, 165x7, 143x7

Close Grip pull down- 143x 10, drop set 187x8, 165x7x,143x7

Using a mag grip- check these out if you haven’t seen them

Dumbbell one arm row
One set to failure- 60lbs slow keeping elbow in and driving elbow back set of 16 right arm, set of 14 left arm

I am still losing weight but I am upping my calories back to 2200 at request of my son.

I am literally falling asleep after my workouts from lack of energy.


Sent from my iPhone using Tapatalk

[MarvelNerd]

Here is a picture of the mag grips. I really like these. To the point I almost bought more and donated them to the gym. Still think I might.


https://uploads.tapatalk-cdn.com/20220814/64362e77d539334169b787920128d83e.jpg


Sent from my iPhone using Tapatalk

[MarvelNerd]

8/15/22

Took my trt 100 mg of Isovet test e every 5 days

For reference I use 25g 3cc 1 in it pulls pretty easy through the 25 g can’t even tell where I pinned it.

Calf press on leg press 495lbs 4x15 3 sec hold on the concentric

Leg press 495 lbs 4x20

Hack squat 275lbs 2x10, 1x15

Hack squat calf raise 275 3x15 2 sec hold on concentric

Romanian Deadlift 275lbs 4x12

Barbell Deadlift 335lbs 4x4 , 1x8

My lower back was bothering me so i didn’t go to hard.
Skipped rack pulls because lower back was too tight. Probably didn’t warm up well enough.

I have started including a carb recovery with cluster-dextrin in it. Mid workout.

According to John Meadows as he grew older it really helped his recovery. I am giving it a shot.


230 G protein
175 G carbs
44 G fat


Sent from my iPhone using Tapatalk

[MarvelNerd]

Diet is going well. Feeling hungry most of the day. Like I could eat more when I do eat.

Arms today

Standing cable curl 4x12 27lbs

Single arm cable curl 4x12 27 lbs

Seated row cable curl 4x12 66 lbs

25 grams of cluster dextrin - per mountain dog advice

Dual rope cable tricep push down 4x12 77 lbs

Lying barbell tricep extension 4x10 100 lbs

Machine shoulder press 4x10 205

Rear delt machine fly 3x12 1x15 100lbs

Machine bike 20 minutes


Sent from my iPhone using Tapatalk

[MarvelNerd]

Today’s lesson: college move in days are much tougher than the first day of school.


Sent from my iPhone using Tapatalk

[MarvelNerd]

I am picking up a few attachments. If you are older or younger and your grip becomes a limiting factor in lifting these are made for you.

Home (https://www.maxagrip.com)


Sent from my iPhone using Tapatalk

[MarvelNerd]

Here is a picture of the mag grips. I really like these. To the point I almost bought more and donated them to the gym. Still think I might.


https://uploads.tapatalk-cdn.com/20220814/64362e77d539334169b787920128d83e.jpg


Sent from my iPhone using Tapatalk

Well folks. I am the proud owner of all these grips…sort of. I actually took them to local gym. They are all there for all the locals to enjoy. I really think these mag grips just hit different.


Sent from my iPhone using Tapatalk

[MarvelNerd]

Friday so I moved my back day to Friday because of all my new accessories.

Pre workout 1 scoop
TNE/tren N E Exo 1 ml
Plus excitement for my new toys


Seated Row 1x12 253, 1x8 275, 1x10 275, 1x5 253, 1x5 231, 1x5 209, 1x8 187, 1x8 143- a drop set

Kneeling lat pull down neutral grip 4x10 143

Close grip Lat pull down 2x10 165, 1x8 187, 1x6 165, 1x6 143, 1x8 121, 1x10 99 drop set

Wide grip pull down 4x10 165

Standing cable row 153 4x10

Incline dumbbell bench 4x12 85 lbs

Incline Fly 4x12 45 lbs

Bench press 4x12 205 - at this point I was starting to get tired.

My back is sore which doesn’t happen often. I hit some pretty high volume on it tonight.


Sent from my iPhone using Tapatalk

[MarvelNerd]

Todays cardio

60 minutes on the MTB trails

Trails were slick but it was nice to get out and ride.


Sent from my iPhone using Tapatalk

[MarvelNerd]

Chest and back day

Preworkout 1 scoop
50 grams rice
Test ne/ tren base


Dumbbell bench press 4x10 95 lbs

Close grip bench 4x 8 185 really struggled on this today

Incline dumbbell press 4x10 75 lbs

Cable lateral raise 4x8 22lbs

Seated Dumbbell shoulder press - unilateral
4x10 55 lbs

Mag attachment close grip pulldown 4x12 165 lbs

Neutral Grip medium width mag rows 4x12 187 lbs

Incline lying dumbbell row 4x8 65 lbs

Pull ups 2x8


Sent from my iPhone using Tapatalk

[MarvelNerd]

Leg day

Rack Pulls-just below knee
4x10 working sets 355 lbs

Romanian Deadlift 4x10 275lbs

Prone leg curl 3x12 150 lbs. set 4 120 lbs 12 reps 20 sec rest- set of 6 , 20 sec rest- set of 6

Hamstring stretch 20 seconds

Leg press 4x15 585 lbs

Calf press on leg press 4x15 585 lbs

Hack squat calf press 3x15 275 lbs

Hack squat 3x8 275 lbs

Protein 225 g
Carbs 175 g
Fat 35-55 g


Sent from my iPhone using Tapatalk

[MarvelNerd]

Preworkout 1 scoop

1 ml or TNE/ Tren base

This workout was quick and painful, worked 3rd shift then went to the gym.

Dumbbell bench press 2x12 75 95 lbs 1x15
Dumbbell incline fly 2x15 50 lbs
Barbell bench press 225x5, 245x5, 255x5,265x5

Cable crossover Pull down 27lbs 2x failure
Seated Cable Row 297x10, 275x8x, 253x6,221x6,189x8

Close neutral grip pulldown 165lbs 2x failure
Kneeling Neutral Grip Pulldown 143 2x failure


Sent from my iPhone using Tapatalk

[MarvelNerd]

Todays cardio session

8 mile mtb ride on my Norco Optic



https://uploads.tapatalk-cdn.com/20220827/333471d18681888277a0c0ba003599cb.jpg

[MarvelNerd]

Chest/Back

Banded warm ups

Close Grip Bench 165, 185, 205, 225 reps 10,10, 8,8

Dumbbell Bench Press 4 sets of 8 90lbs

Incline Dumbbell Hammer Press 4 sets of 8 75 lbs

Cable Lateral Raise 4 Sets of 10 22 lbs

Close Pronated Mag Grip Pulldown 165x10, 187x10, 187x8 drop 165x6 drop 143x5

Seated Dumbbell Shoulder Press 4 sets of 10 55 lbs unilateral last set was 13 -always like to evaluate my estimation on reps in reserve (RIR)

NeutrAl Grip mag seated row 165x 10, 187x 12, 209x12, 187x 8, 165x8


Sent from my iPhone using Tapatalk

[MarvelNerd]

Leg day 1

Rack pulls -bodybuilding style tight lats

4 sets total, 2x 8 at 355, 2x 8 at 385

I have been using a John Haack recommendation of turning my arms out a little when I grip. This engages all the muscles in the back for deadlifts.
Personally I feel tighter doing it this way.

Romanian deadlifts- full ROM 2 second eccentric stretch. 4 sets of 8 225 lbs

Prone leg curls 2 sets 12 reps of 140, cluster set 140 lbs rep goal 25

Leg press 4x 585, 20, 15, 15, 20

Calf press on leg press 4 x585 20 reps each

Hack squat 4 sets 225lbs 15 reps

Hack squat Calf press 3 sets 225lbs 15 reps


Sent from my iPhone using Tapatalk

[MarvelNerd]

Arm day

Cable overhead Curl 4x 12

Machine Shoulder press 4x10

Standing Cable bicep curl unilateral 4x10

Dual Rope Tricep push down 4x10

Seated Row Bicep Curl 3x12 , 1x10, 1x7, 1x5 drop set

Barbell tricep extension 2x10, 3x 15, iso hold til failure

Machine Reverse Fly 4x10, 1x8, 1x8, 1x8 reduce load by 20 lbs each set until my back cramped



Weight is stuck at 235….I started at a miserable 275 late March.

I am slowly adding calories back to my diet about 250 a week until I get back near 3000 or start gaining weight. Then I will begin another weight loss phase.

Eating lots of protein 250 g a day, 175 g, slowly adding more carbs, keeping fats at 50-60 grams a day.


Sent from my iPhone using Tapatalk

[MarvelNerd]

Wednesday was a rest day of sorts. I usually spend the time the family and making sure I spend some time on the production floor at work walking.

Thursday

Back and Chest day

Wide Grip Mag Pulldown 4x12

Barbell Bent Over Row 4x8

Meadows Row Lower Lat 3x10

Kneeling Neutral Grip Pulldown 4x12

Close Grip Mag Pulldown 4x10, drop set on last set

Barbell Bench Press- haven’t done much with this lift over the last couple months. Struggling with mild tendinitis in my left arm.

185 warm up, 225x6, 245x6, 265x5, 285x4,225x10

I want to get closer to where I was. I have a shoulder injury but I would like to get back to doing reps in the 315 to 350 range.

Incline Dumbbell Press 4x10

Dumbbell fly 4x10

Calories

250 p

225 carb

50-60 g fats

Increased calories to 2500 a few days ago. Feeling good workouts are certainly better. Most of the increase has included more carbs pre and post workout.


Sent from my iPhone using Tapatalk

[MarvelNerd]

I find myself wandering about my next cycle.

I may have quite the stash collected over the last few months.

I have test C in abundance, test e quite a bit, NPP, mast, tren A, primo, Eq, sust

I am steady at 18 percent body fat. I have cut from quite a bit higher and will begin another cut. I want to be nearer 14 percent before I start anything near a cycle.

I am eating at maintenance to get my calories back up to 3000 then I will start a cut again. The last 20 lbs will be more challenging.

Long story short
What would you run?

I have enough for 12 weeks of everything, maybe a few years on test c and e. No joke those are my trt compounds so I keep plenty on hand.

6 feet
215 lbs
12-14 percent body fat

What would you run. You always want to gain muscle!!!!


Sent from my iPhone using Tapatalk

[JohnMcc]

I find myself wandering about my next cycle.

I may have quite the stash collected over the last few months.

I have test C in abundance, test e quite a bit, NPP, mast, tren A, primo, Eq, sust

I am steady at 18 percent body fat. I have cut from quite a bit higher and will begin another cut. I want to be nearer 14 percent before I start anything near a cycle.

I am eating at maintenance to get my calories back up to 3000 then I will start a cut again. The last 20 lbs will be more challenging.

Long story short
What would you run?

I have enough for 12 weeks of everything, maybe a few years on test c and e. No joke those are my trt compounds so I keep plenty on hand.

6 feet
215 lbs
12-14 percent body fat

What would you run. You always want to gain muscle!!!!


Sent from my iPhone using Tapatalk

I'm a simple guy so myself I'd just run test and primo. If towards the end or if moving more aggressive for a bit on the calorie deficit, I'd try adding some EQ in on top of the test and primo. I've never ran that stack so it would be interesting to see how it would make you feel and look. Again this is me, I'm sure many other guys would be adding in the npp or tren, that handle 19nor derivatives better.

[MarvelNerd]

I'm a simple guy so myself I'd just run test and primo. If towards the end or if moving more aggressive for a bit on the calorie deficit, I'd try adding some EQ in on top of the test and primo. I've never ran that stack so it would be interesting to see how it would make you feel and look. Again this is me, I'm sure many other guys would be adding in the npp or tren, that handle 19nor derivatives better.

I don’t want to beat my system up. I am not mr olympia…. Just a thick guy who loves the gym.

I was thinking either test/ mast/ NPP then primo and test heading into next summer. Or the reverse but only once I get about 15-20 lbs lighter.

I really respond well to nandrolone and don’t suffer too much on sides.


Sent from my iPhone using Tapatalk

[JohnMcc]

I don’t want to beat my system up. I am not mr olympia…. Just a thick guy who loves the gym.

I was thinking either test/ mast/ NPP then primo and test heading into next summer. Or the reverse but only once I get about 15-20 lbs lighter.

I really respond well to nandrolone and don’t suffer too much on sides.


Sent from my iPhone using Tapatalk

I'm sure you can't go wrong with any combo you have in mind barring training and diet are in check. I agree no sense going crazy with doses, and it's handy to have 19nors at your disposal they seem to be pretty powerful compounds.

Honestly if I were to try that stack it would probably go 150-200mg of each compound so still not going over 600mg per week at max.

Stay down with the thickness bro! haha

[MarvelNerd]

I'm sure you can't go wrong with any combo you have in mind barring training and diet are in check. I agree no sense going crazy with doses, and it's handy to have 19nors at your disposal they seem to be pretty powerful compounds.

Honestly if I were to try that stack it would probably go 150-200mg of each compound so still not going over 600mg per week at max.

Stay down with the thickness bro! haha

I might run

Test 600
NPP 400

Or start with 400/200 and see the response which may be wiser.


Sent from my iPhone using Tapatalk

[MarvelNerd]

Leg day part two today

Calf raises 4x12 315 lbs
Smith machine squats 4 sets 8 reps 275-315 lbs
Good mornings 4x8 225 lbs
Lunges 4x6
Leg extensions 4x12
Cable standing leg curl 3x15

Seated calf raise- cramp city!!!! Tried twice couldn’t make it through a set


Sent from my iPhone using Tapatalk

[MarvelNerd]

This workout regimen has been broken up into 3 specific periods

3 weeks of 3 x10 sets

3 weeks 4 x 8-12 sets
I rotate the movements to focus on particular movements. So exact reps vary

3 weeks of intensity work- (currently at this stage)

Last two sets of each muscle group will include some intensity work cluster sets, drop sets, rep target ( myo reps?), iso-hold sets, absolute failure

This should end with a deload week, one week vacation of mtb cardio, then begin a cycle if I have cut down enough by then.

Close grip bench press 4x10

Dumbbell Bench press 3x10, 1x11 hit failure

Incline dumbbell bench press 3x10, 1x8, rest 10 do 2 reps, rest 10 do 2 , rest 10 drop weights couldn’t do more

Incline rear delt Fly 3x12, 1x15,

Lateral Raise rack surf- pick a decent weight for your delts start doing raises when you fail go to a lighter weight until the 5 pound dumbbells are too much load
Complete this twice started with 35s

Close grip supinated pull downs 4x12

Supinated Cable row 3x12, 1 drop set

Dumbbell shoulder press 50 lbs as many reps as possible each time 15-20 reps

Dumbbell one arm row 3 count on concentric and eccentric portion of lift 4x8

Pull ups 2 sets failure and hang for stretch

[JohnMcc]

This workout regimen has been broken up into 3 specific periods

3 weeks of 3 x10 sets

3 weeks 4 x 8-12 sets
I rotate the movements to focus on particular movements. So exact reps vary

3 weeks of intensity work- (currently at this stage)

Last two sets of each muscle group will include some intensity work cluster sets, drop sets, rep target ( myo reps?), iso-hold sets, absolute failure

This should end with a deload week, one week vacation of mtb cardio, then begin a cycle if I have cut down enough by then.

Close grip bench press 4x10

Dumbbell Bench press 3x10, 1x11 hit failure

Incline dumbbell bench press 3x10, 1x8, rest 10 do 2 reps, rest 10 do 2 , rest 10 drop weights couldn’t do more

Incline rear delt Fly 3x12, 1x15,

Lateral Raise rack surf- pick a decent weight for your delts start doing raises when you fail go to a lighter weight until the 5 pound dumbbells are too much load
Complete this twice started with 35s

Close grip supinated pull downs 4x12

Supinated Cable row 3x12, 1 drop set

Dumbbell shoulder press 50 lbs as many reps as possible each time 15-20 reps

Dumbbell one arm row 3 count on concentric and eccentric portion of lift 4x8

Pull ups 2 sets failure and hang for stretch

I like the wording, rack surfing haha. Sounds like you got the plan all laid out man, GET SOME!

[MarvelNerd]

I like the wording, rack surfing haha. Sounds like you got the plan all laid out man, GET SOME!

Lol sounds better than drop sets! Definitely helps the goals when you can plan!!! Thanks brother!!


Sent from my iPhone using Tapatalk

[MarvelNerd]

Leg day

20 mile bike ride on a green way

Rack pulls from below knee 7x6 315-405 lbs

Prone leg curl 3x12, 1 set to 25 increase weight by 10-20 lbs over other working sets- cluster set, rest pause, myo rep= you must get 25 before you move on

Deficit RDL 4x10

Leg press 3x15, last set to 1 RIR legs were shaking had to press on quads to finish rep -

Calf press on leg press 4x15

Skipped hack squats today due to biking


Sent from my iPhone using Tapatalk

[MarvelNerd]

Diet updates: increased calories back to 2500 a day. Energy increased. Workouts are great and sleep is better.

250 G protein
250 G carbs almost all around pre/ post workout
50 G Fat

Trying to increase calories weekly until I start to gain weight. Still holding steady at 235. Planning on resuming another cutting phase on The second week of October. That will officially give me almost one month off a strict diet. Want to drop another 15 or 20 lbs.

Then go for a bod pod measurement.

Once I am below 15 percent body fat again I will start another cycle.


Sent from my iPhone using Tapatalk

[MarvelNerd]

Arm/ Shoulder Day

Cable overhead curl 4x10
Superset w/ machine shoulder press 4x10

Cable single arm bicep curl 4x12
Superset w/ dual rope tricep extension 4x10

Seated Cable row curl 3x10, 1x drop set
Super set w/ barbell skull crushers 3x10, 1x12 then close grip burnout reps until tricep failure

Machine reverse Fly 4x10
Superset w/ cable upright row

Lateral Raises 1x6, 1x6, 1x6, 1x6, 1x8, 1x8,1x8

This one drop set. Start with what you can handle. Drop in weight every time you fail. Wait 10 or 15 seconds start the next set.


Sent from my iPhone using Tapatalk

[MarvelNerd]

Chest n back

I typically spend 15 minutes warming up with bands and light dumbbells or small plates


Barbell Bench press 1x5, 1x10, 1x6, 1x6, 1x3, 1, 1x13

Bent over Row 4x10
Super set with
Machine Decline Chest press 3x10 last set to failure

Dumbbell Fly 4x12

This is a mountain style lift technique. Load the muscle. Get a good pump. Do a lift that stretches the muscles. I should not have had bent over rows in the middle of my chest work but I got in late.

Drink my Intra workout carbs and finish my workout.

Wide grip mag pull down 4x10

Kneeling neutral grip Pulldown 4x10

Close Grip pull down

intensity set- Started with a heavy weight for six then drop down in weight until the weight was light enough I could do more than 6

Failure on chest and back


Sent from my iPhone using Tapatalk

[MarvelNerd]

Leg Day

Added squats back in today.

Barbell high bar squats 3x8, 2x5, 1x2, 1x2

Leg extensions 3x12, 1 set to 30 using rest pause

Standing Calf Raise 4x12

Standing Leg Curl 3x12, 1x15

Seated calf raise 3x10


I haven’t worked on squats in a while. Added them back in today. Worked up to a set of 2 at 405 lbs.

I want to be back at 500 by the end of the year.

My big 3 is lower than ever but I will get back to a 1500 lb total by next summer. My goal would be to hold steady as long as possible once I get back to that point.

550, 575, 375 Squat Deadlift Bench goals

I can easily pull 450, Squat 425, Press 315 currently. Haven’t focused on the big three for a year.

This is off cycle and normal trt. I don’t max out, because in your 40s that can be harmful or hurtful.

Meals

Coffee and whey protein 4:30 am

Greek yogurt and whey protein 6:45 am

Cottage cheese 9:30 am

Over night oats 12pm

Preworkout 2:00 pm

2:45 Intra workout 25 grams of cluster dextrin

6 pm Meat, slow carbs, vegetables

I eat the remainder of my macros for dinner

2700 calories a day

235lbs 6 foot 18 percent bf


Sent from my iPhone using Tapatalk

[JohnMcc]

Leg Day

Added squats back in today.

Barbell high bar squats 3x8, 2x5, 1x2, 1x2

Leg extensions 3x12, 1 set to 30 using rest pause

Standing Calf Raise 4x12

Standing Leg Curl 3x12, 1x15

Seated calf raise 3x10


I haven’t worked on squats in a while. Added them back in today. Worked up to a set of 2 at 405 lbs.

I want to be back at 500 by the end of the year.

My big 3 is lower than ever but I will get back to a 1500 lb total by next summer. My goal would be to hold steady as long as possible once I get back to that point.

550, 575, 375 Squat Deadlift Bench goals

I can easily pull 450, Squat 425, Press 315 currently. Haven’t focused on the big three for a year.

This is off cycle and normal trt. I don’t max out, because in your 40s that can be harmful or hurtful.

Meals

Coffee and whey protein 4:30 am

Greek yogurt and whey protein 6:45 am

Cottage cheese 9:30 am

Over night oats 12pm

Preworkout 2:00 pm

2:45 Intra workout 25 grams of cluster dextrin

6 pm Meat, slow carbs, vegetables

I eat the remainder of my macros for dinner

2700 calories a day

235lbs 6 foot 18 percent bf


Sent from my iPhone using Tapatalk

Solid numbers man, keep up the good work. GET SOME!

[MarvelNerd]

Chest back

Calories are approaching 3K daily even when I don’t train because I am still pretty active whether in the weight room or not.

Protein 275-300g 1200 calories
Carbs 300g typically 30-50 grams of fiber 1200 cal
Fat 50-60g 450-540 calories

Weight is still steady 235-237

Dumbbell Incline Hammer press 4x10

Close grip Bench press 4 x8

Dumbbell bench press 4x12

Incline rear delt raise 4x15
Reasonable slow control eccentric

Dumbbell shoulder press 4x12

A little Dave Tate methodology
Take a decent weight and fail at 12 reps. Use the muscle and the tension fail at twelve. I used 60 lbs, iso holds, Tut, cadence

Intra workout carbs 25g

Close Grip Supinated pull down 3x12, then 1 drop set

Lateral raise rack surf 1x8,1x6,1x6, 1x6, 1x6,1x6 repeat

Cable under hand row 1x8 then a 10 second concentric hold on last rep, repeat 3 times


Sent from my iPhone using Tapatalk

[MarvelNerd]

Leg Day Volume 1

Rack pulls from below knees sets of 5 worked up to 425 lbs

Deficit SDLs 4x8 225 3 seconds on ecc/con

Prone leg curl 3 sets- last set myo reps

Leg press 3 sets last set myo reps to failure

Calf press on leg press 3 sets

Hack squat 2 sets last set myo reps to failure

Hack set calf press 2 sets 1 to near failure



Pinned 100 mg Test E from isovet


Getting blood work Wednesday!!!!!

Will be 42 hours post pin.

Been on 100 mg of test e every 5 days since last week of July.


Sent from my iPhone using Tapatalk

[MarvelNerd]

Arm Day

Preworkout

50 mg injectable Anadrol

1 scoop insane Labs psychotic
Something in this makes my nose run it is annoying

Standing Double Cable Bicep Curl 4x12

Machine Shoulder press 4x9

Dual rope push downs 4x12, +3, +3

Standing back so a 45 degree angle on the cable then push down. Tricep activation 110%

Seated Row bicep curl 4x12

Skull crushers straight bar 4x12

Machine Rear delt fly 4x12, myo rep on last set

Cable upright row 3x12

Gotta get a good dinner and start the 14 fast for blood work.


Sent from my iPhone using Tapatalk

[MarvelNerd]

Well this was a planned deload week.

Spent a few days out of town could only do some cardio.

Planned the next mesocycle for hypertrophy and payed out my next cycle.

Waiting on blood work before I start. Well planning on waiting.

600 test total

300 test c/ 300 test e

Mast E 400 mg /week

Npp 400 a week

Anavar 25 or 50 mg daily will split 50 never ran Anavar. Starting with 25 mg daily. Gonna judge BP and pumps along with strength.

AI will be assessed as needed.

Bloods taken the first week of November.


Sent from my iPhone using Tapatalk Pro

[PEP-PATRIOT]

Looks like a great cycle.Keep us posted with the progress.
How's the diet? Bulking, Cutting, Little of both??

[MarvelNerd]

Looks like a great cycle.Keep us posted with the progress.
How's the diet? Bulking, Cutting, Little of both??

I went back on maintenance and my calories are at 3K. I haven’t gained anything.

I will go get a body comp check before I decide on the process. I would like to add muscle and cut more post cycle.


I might try to hang at this area and lean out a little. Then start a cut after about of 7-8 weeks.


Sent from my iPhone using Tapatalk Pro

[MarvelNerd]

Bloods have been pulled.

51 hormone, uncapped t, lipid, estrogen, Complete Blood Panel- quest privatemd labs

Asked permission from sponsor to share blood results on test. Once protocol is reviewed this should be posted by mid week.

Can’t wait to see what’s happening and get started on my next cycle.


Sent from my iPhone using Tapatalk Pro

[Dont wanna be old]

Do you post exercises in order performed?
I wonder if anyone holds Rack pulls a second longer at top or between reps ?
Keep up the good work.
DWBO


Leg Day Volume 1

Rack pulls from below knees sets of 5 worked up to 425 lbs

Deficit SDLs 4x8 225 3 seconds on ecc/con

Prone leg curl 3 sets- last set myo reps

Leg press 3 sets last set myo reps to failure

Calf press on leg press 3 sets

Hack squat 2 sets last set myo reps to failure

Hack set calf press 2 sets 1 to near failure



Pinned 100 mg Test E from isovet


Getting blood work Wednesday!!!!!

Will be 42 hours post pin.

Been on 100 mg of test e every 5 days since last week of July.


Sent from my iPhone using Tapatalk

[MarvelNerd]

I usually post in the order performed. I rotate the lifts to focus on certain things or just because I need a little more warm up.


Sent from my iPhone using Tapatalk Pro

[MarvelNerd]

I just put together more of a push pull routine. My intentions were to change my 5 day split up some.

For this meso cycle I will go 12-15 reps at 70 per max for two weeks. 80 percent max for 2 weeks then a 90 percent week with sets of 3 to 5. Then deload rinse repeat. That will cover me for the next twelve weeks.

It is neat to watch your strength go up, but when it goes down that isn’t nearly as fun.

The sets will and reps will be set when I start using the routine. I will add volume as I go. My 90 percent week will include a variety of down sets after the loaded reps. Because I like volume.

I will be enhanced through this time. Diet will be just above maintenance 300 calories. 3300 daily
Protein 275-300
Fats 60 g
Carbs (remainder)primarily around workouts



https://uploads.tapatalk-cdn.com/20220924/c926454167f3693598c626b946026969.jpg



https://uploads.tapatalk-cdn.com/20220924/32bd2bbce3a9d52ad42ec3bed5645436.jpg


https://uploads.tapatalk-cdn.com/20220924/6b0c1fe88395e6571e47a8992af59618.jpg


https://uploads.tapatalk-cdn.com/20220924/86a2b9020c29d7a915a87a7f708171d4.jpg


https://uploads.tapatalk-cdn.com/20220924/e916a9482099a9e0c6592f128a7d1512.jpg


https://uploads.tapatalk-cdn.com/20220924/999f842396c4185e22454c65d8a31535.jpg


Sent from my iPhone using Tapatalk Pro

[MarvelNerd]

Next cycle

I am front loading. I am doing short 8 week cycles so it makes sense. I usually double the dose for the first week. Certainly a more scientific method if you want to break down esters and amounts released.

Pulled bloods not expecting any surprises. I have used nothing but Test this year. Well mainly… do preworkouts count?

Week 1 1200 mg Test 600 e/ 600 C/ 600 mast
Npp 800, var 50 mg d,Cardarine 25 mg d

Weeks 2-8

Test 300 c/ 300 e
Npp 400
Mast 400
Anavar 50 mg d
Cardarine 25 mg d

Diet is on point- technically submitting my diet protocol to sports medicine for analysis.

Carbs- potatoes, rice, veggies, oatmeal

Meats 93/7 lean red meat, rinsed if hamburger, pork, chicken, eggs - all farm raised

Fats - incidental or contained in food, occasionally use olive oil or real butter

3000 k a day may add more depending on body composition changes


Sent from my iPhone using Tapatalk Pro

[MarvelNerd]

Sunday morning workout

Dumbbell pull over 3x12

Larson Press 3x12

Pin Press 3x6-8

Cable close grip curl 3x15

Dumbbell cross body curl 3x15

Seated dumbbell curl 3x15

Bench Press machine 3x12

Machine shoulder press 3x10

Machine Deltoid Raise 3x15

Again I am using some undulating periodization.
Two weeks at 70 per, two at 80 per, 1 week in the 3 rep range with down sets. Deload and go again.


Sent from my iPhone using Tapatalk Pro

[MarvelNerd]

Back and Tricep day

Cable one arm pull down 3x15

Dumbbell shoulder shrug 3x20 3 sec pause at top using 120 lbs

Barbell deadlift 2x8, 5x5, 1x3

Machine t-bar row 3x12

Cable one arm push down 3x12

Dumbbell Tricep extension 3x15

Cable high rope pushdown 3x 12

Machine seated row 3x12


Sent from my iPhone using Tapatalk Pro

[MarvelNerd]

Leg day

Single leg extensions 3x12

Standing Single leg curl 2x10

High bar squats 7 sets 5 working sets 10 reps each 275, 315, 335, 355, 355

Sumo deadlift 3x8

Glute raise 3x8

Cable pull through

Lateral raise drop set until failure x2


Sent from my iPhone using Tapatalk Pro

[MarvelNerd]

Chest Day/ back day

50 mg Var Exo-Gen day 5 and oh my back

25 mg Cardarine Exo-Gen taking this to control cholesterol response from Nandrolone


Barbell bench press 7x6

Incline Bench press 3x10

Decline dumbbell press 3x10

Good morning 3x10

Bent over rows 3x12

Neutral Grip mid-width seated row 3x12

Seated Iso row 3x15


What happens when you take var and half a dose of Cialis? You feel huge and your lower back starts to cramp. Then you feel stupid, but still huge.

Having a hard time eating this week, think it is the var, but I don’t know.

[JohnMcc]

Chest Day/ back day

50 mg Var Exo-Gen day 5 and oh my back

25 mg Cardarine Exo-Gen taking this to control cholesterol response from Nandrolone


Barbell bench press 7x6

Incline Bench press 3x10

Decline dumbbell press 3x10

Good morning 3x10

Bent over rows 3x12

Neutral Grip mid-width seated row 3x12

Seated Iso row 3x15


What happens when you take var and half a dose of Cialis? You feel huge and your lower back starts to cramp. Then you feel stupid, but still huge.

Having a hard time eating this week, think it is the var, but I don’t know.

Isn't this what really counts lol, good stuff bro keep up the good work. GET SOME 💪

[MarvelNerd]

Protocol was 100 mg of test e every 5 days. Isovet Test E.

https://uploads.tapatalk-cdn.com/20220930/595ec1e38c806e21db511bc2cc8eeee8.jpg
https://uploads.tapatalk-cdn.com/20220930/32b3cd355413e1c02bfaac26515ed465.jpg


Sent from my iPhone using Tapatalk Pro

[MarvelNerd]

Isn't this what really counts lol, good stuff bro keep up the good work. GET SOME 💪

It is what counts brother


Sent from my iPhone using Tapatalk Pro

[MarvelNerd]

Chest and back

Zantac
50 mg of Var ( all at once due to digestion issues)
Cardarine 25 mg
100 mg NPP
NAC
Tudca

Warm up

Barbell bench press 5 working sets to load the muscle then 4 down sets with 45 second rest for hypertrophy

Incline Bench Press 3x10

Decline Dumbbell press 3x10

Good morning 3x10

Mid neutral grip seated Row 3x15

Bent over Row 3x6

ISO seated row 3x12


Never Stop Growing

[MarvelNerd]

Donated blood today. Trying to help lower CBC.
High platelets, high RBC,

Someone just got a pint of Captain America quality blood.


Never Stop Growing

[MarvelNerd]

Leg Day

25 mg Cardarine
50 mg Var
200 mg Test/ 200 mg mast
.25 ml of Adex 12.5 mg

Warm up

Banded side stepping and single leg glute raises

Squats 7x6 worked up to last two sets of six and seven at 395 lbs just gonna keep bumping that up each week. I will be back to 500 lbs by years end. Then just gonna work on reps.

Single leg extension 3x12

Barbell calf raises 3x12

Trap bar deadlift 3x8 slow cadence

Barbell Glute raises 3x8

Pull throughs 3x10


Never Stop Growing

[MarvelNerd]

50 mg Anavar
25 mg Cardarine
100mg NPP


Back and Tricep Day

Single Arm lay pull-down 3x12 60 sec rest

Dumbbell Shrug 3x12 60 sec rest

Deadlifts 6 working sets of 6 reps 180 sec rest
275,315,335,365,405

Lying T-bar row 3x10 60 sec rest

Single Arm push down 3x10 60 sec rest

Tricep extension 3x12 60 sec rest

Cable High Pulley Extension 3x12 60 sec rest


Never Stop Growing

[JohnMcc]

Donated blood today. Trying to help lower CBC.
High platelets, high RBC,

Someone just got a pint of Captain America quality blood.


Never Stop Growing

I find myself thinking similarly when I donate plasma from time to time. This person is going to have energy out the Ying yang when they get mine haha.

[MarvelNerd]

I find myself thinking similarly when I donate plasma from time to time. This person is going to have energy out the Ying yang when they get mine haha.

I donate plasma too, but I had to get rid of some RBCs. Some lucky guy and I got a 5 dollar gift card. I paid way more than that for the blood!


Never Stop Growing

[samgraves82]

Sunday morning workout

Dumbbell pull over 3x12

Larson Press 3x12

Pin Press 3x6-8

Cable close grip curl 3x15

Dumbbell cross body curl 3x15

Seated dumbbell curl 3x15

Bench Press machine 3x12

Machine shoulder press 3x10

Machine Deltoid Raise 3x15

Again I am using some undulating periodization.
Two weeks at 70 per, two at 80 per, 1 week in the 3 rep range with down sets. Deload and go again.


Sent from my iPhone using Tapatalk ProNice. Undulating is best form of periodization for bbing imo. Yours has a conjugate vibe to it with all the percentages. How much is the rep ranges changing weekly?

Sent from my moto g stylus (2021) using Tapatalk

[samgraves82]

Ok I take back the conjugate vibe comment

Sent from my moto g stylus (2021) using Tapatalk

[MarvelNerd]

Depends this time I am going 70 percent for 3 weeks. Then 80 percent for two weeks. I week I will hit 90 percent then deload.

After the deload I will add in a fourth set of 8-12. Go for three weeks then add intensity work at the end of the 80 percent weeks to finish the cycle.

Then my plan is to go back to trt and do contrast training/ wave loading for about 8 weeks.


Never Stop Growing

[MarvelNerd]

Today bringing my pins into specific routine to maintain levels.

Monday Exo Test/mast 200/200 1 ml / 100mg NPP

Wednesday Exo Test/Mast 200/200 1 ml/ 100mg NPP

Friday Exo Test/Mast 200/200 1ml / 100mg NPP

Saturday 100 mg NPP

Actual cycle below

Daily Var 50 mg/ Cardarine 25 mg

600 mg Test
600 mg Mast
400 mg NPP

No AI will be added unless I see the necessary symptoms. I have crashed my Estradiol using Mast before.

I have caber but again only if I see sides that determine the need for it.


Never Stop Growing

[PEP-PATRIOT]

Today bringing my pins into specific routine to maintain levels.

Monday Exo Test/mast 200/200 1 ml / 100mg NPP

Wednesday Exo Test/Mast 200/200 1 ml/ 100mg NPP

Friday Exo Test/Mast 200/200 1ml / 100mg NPP

Saturday 100 mg NPP

Actual cycle below

Daily Var 50 mg/ Cardarine 25 mg

600 mg Test
600 mg Mast
400 mg NPP

No AI will be added unless I see the necessary symptoms. I have crashed my Estradiol using Mast before.

I have caber but again only if I see sides that determine the need for it.


Never Stop Growing

Sounds good brother.Ive always been the same with AI's.Always had them just in case but never ran them just because.Thank God I've never really needed them either.Im a simple cycler though.Only Test and 1 or 2 other compounds at a time or 3 if I'm running an Oral with them.

[MarvelNerd]

Sounds good brother.Ive always been the same with AI's.Always had them just in case but never ran them just because.Thank God I've never really needed them either.Im a simple cycler though.Only Test and 1 or 2 other compounds at a time or 3 if I'm running an Oral with them.

I added mast to get away from AI. I usually don’t run orals either. This time I am having a little more juice than normal. I am totally feeling the effects of the gear.
I almost wiped some dust off a girls butt as an excuse to touch it. Well that is the sex drive increasing.


Never Stop Growing

[MarvelNerd]

Var 50 mg
Cardarine 25 mg


Chest and Bicep


Dumbbell Pullover 3x15

Larson Press 3x10

Pin Press from Chest 3x6 10 seconds between each rep

Close grip curl 3x15

Across Body hammer Curl 3x12

Seated Dumbbell Curl 3x10

The last three are supersets done slow enough to fail at 12 reps not about weight just pure hypertrophy

Bench Press machine 2x12

Leverage Shoulder Press 2x12

Machine Deltoid Raise 2x12


Never Stop Growing

[MarvelNerd]

Skipped leg day for some mountain biking with my brother.
Had a great time. Took him riding then went for some sushi afterwards.


Never Stop Growing

[MarvelNerd]

Today

NPP 100

Caber .25- had to I think the front load of NPP caused a spike in prolactin

Lots of walking with the family at a pumpkin patch, corn maze


Never Stop Growing

[MarvelNerd]

Bench and Back Today

Var 50 mg
Cardarine 25

Insane Labs psychotic 1 scoop



Bench Press 225x 8, 245x6, 255x6, 275x5, 275x7, 225x12

Incline Bench Press 3x8 205

Dumbbell Decline Bench press 3x8 90

Good mornings 3x8 245

Pendalay Rows 3x8 185- new lift to me working on form. Certainly able to do more

Mid neutral grip seated row 3x12 214 lbs

Seated iso row 3x10 315 lbs


Never Stop Growing

[MarvelNerd]

50 mg Var
25 mg Cardarine
100 mg NPP
200 mg Mast E
100 mg Test E
100 mg Test C


Went mtb riding again with my son who came home from college.

We went to a pumpkin patch Saturday and spent 6 hours walking.


Sunday

Traveled several hours to go a medieval festival and watch full contact jousting.

Monday went riding and my legs are pretty tired at this point. Sleep tonight and heavy deadlifts tomorrow.


Never Stop Growing

[MarvelNerd]

Deadlift Day

Anavar 50 mg
Cardarine 25 mg

Warm up

Single arm pull down 3x12 82lbs

Dumbbell shrugs 3x20 85 lbs

Deadlifts 225x5, 275x5, 315x5, 365x5, 405x3, 435x3, 465x3

Wide mag Grip Lat pull down 3x12 148 lbs

Close grip mag pull down 3x8 170


Never Stop Growing

[JohnMcc]

I see you are testing out Pendlay Rows, good stuff bro. I always liked them for building overall pulling power.

[MarvelNerd]

I see you are testing out Pendlay Rows, good stuff bro. I always liked them for building overall pulling power.

I can’t believe I have never done them! I am looking forward to getting better at them and pulling some real weight on them.


Never Stop Growing

[MarvelNerd]

Wednesday was a rest day.

50 mg Var
25 mg Cardarine
200 mg Test/ 200 mg mast
100 mg NPP


Never Stop Growing

[MarvelNerd]

Thursday

50mg var
25 mg Cardarine

Chest/Triceps/Biceps

Only had 45 minutes


Supersets # 1
Dumbbell Pullover 3x10 95 lbs
Larson Press 3x12 205, 205,225

Superset #2
Pin Press 3x6 225
Cable close grip curls 3x15 69lbs

Superset #3
Cross body hammer curl 3x10 40 lbs
Seated Curl 3x15 30 lbs

Superset #4
Machine seated bench press 2x15 140lbs
Machine seated shoulder press 2x15 120lbs

Short rests and muscle pumps from Var!

Not sure if I was sore, tired, or tight. Good stuff from our man Exo-Gen!


Never Stop Growing

[MarvelNerd]

Upper leg Day

50 mg Var
25 mg Cardarine
200 mg Test
200 mg mast
100 mg NPP

Wide Stance leg press 7 PPS 3x15

Trap Bar Deadlift 3x8 255

Superset # 1 Pure Fire

Front squat 5x5 225
Leg extension 160 lbs to failure

Rest until breathing returns to normal

Superset #2

Stiff leg deadlifts 3x8 225 lbs
Bulgarian Split squats 3x8 100 lbs

Deltoid Dumbbell Rack Surf 40lbs down to 5 lbs


Never Stop Growing

[MarvelNerd]

Saturday

150 NPP finished of a vial
50 mg Var
25 mg Cardarine

Cleaning house and taking a rest day

Keeping my granddaughter for the evening

Weighing about 4 lbs more than normal fluctuations about 243-239

Using 1 mg adex a week not too bad on 600 mg test

Morning Wood is strong- more plates more dates test protocol


Never Stop Growing

[MarvelNerd]

50 mg Var
25 mg Cardarine

Chest/Back

Working in the 85 to 90 percent range for the next two or three weeks

Barbell Bench 10 sets 3-5 reps 280 lbs
120 sec rest timer

Incline Bench Press 4x5 225lbs
90 sec rest timer

Decline Dumbbell press 4x5 or to failure 100 lbs
90 sec rest

Pendalay Rows 4x5 205 lbs
60 sec rest

Seated Row Mid width neutral grip 4x8 231 lbs

Focus on driving elbows back
60 sec rest

Seated iso row 4x8 365 lbs

Standing close grip pulls 4x8 187 lbs


Never Stop Growing

[JohnMcc]

Nice workout and good numbers brother

[MarvelNerd]

Nice workout and good numbers brother

Thanks brother! Time to do some yoga and stretching with the kids.


Never Stop Growing

[MarvelNerd]

50 mg var
25 mg cardarine
100 mg NPP
100mg Test E
100 mg Test C
200 mg mast e
One sore glute

Leg day

Legs still weak from Friday didn’t recover very well

Single leg extension 70 lbs 3x12

Barbell Squats sets of 3-5 315, 335, 355, 365, 385, 405, 405, 405, 385, 365

My back pump was ultra intense for about 45 minutes. Unsure for a minute if it was a back pump or injury. Still not sure but no real pain

Glute bridge 3x8 275

Machine Calf raise 3x12 365 lbs

Skipped pull throughs tonight because of back.


Never Stop Growing

[MarvelNerd]

I don’t usually give advice but here is some anyways.

Don’t pin 5-600 mg in a glute on the same side your back is stiff. Wasn’t sure if it was back pumps from the var. Wasn’t sure if it was heavy squats. Wasn’t sure it was all the gear. I am sure my right side is sore.


Never Stop Growing

[MarvelNerd]

Back Day

50 mg Var
25 mg Cardarine

Single arm lat pulldown 3x8 88lbs

Deadlifts sets of 5 225, 275, 315, 365, 365, 365, 1 set of 10 365

Dumbbell shoulder shrugs 3x15

Mag Grip Wide Lat pull-down 3x10

Mag Close Grip pull-down 2x8, 1 drop set


Never Stop Growing

[MarvelNerd]

Wednesday

50 mg var
25 mg Cardarine
200 test
200 mast
100 NPP

Rest Day


Never Stop Growing

[MarvelNerd]

Thursday


Missed workout due to issues at work


Never Stop Growing

[MarvelNerd]

Friday

Var 50 mg
Cardarine 25 mg
200 test
200 mast
100 NPP

Wide stance leg press 7 sets

Trap bar deadlift 3 sets

Leg extension 3 sets

Leg curl 3 sets


So I am in need of a deload week. Pushed myself pretty hard the last 6 weeks. I am not recovering between workouts at this point.

Might change my workout up go for higher reps and more hypertrophy while making room for cardio.


Never Stop Growing

[MarvelNerd]

50 mg Var
25 mg Cardarine
100 mg NPP

Got some cardio in today

30 minutes on the treadmill walking at a 10 percent incline

20 minutes biking


Never Stop Growing

[MarvelNerd]

50 mg Var
25 mg Cardarine

Reset the workout schedule this week will be a deload. Almost forgot to deload until I realized everything seemed a little heavy today.

Preworkout Insane labs Psychotic 1 scoop

Chex rice cereal 2 servings with almond milk


Barbell Bench press 5 sets
Incline bench press 4 sets
Single arm push down 3 sets
Dumbbell shoulder press 3 sets
Rear delt fly 3 sets
Cable lateral raise 3sets
Lat pull down 3 sets
Close grip reverse pull-down

Cardio- biking 25 minutes

Post workout 2 servings of Chex rice cereal w almond milk
Greek yogurt with a scoop of whey

Coffee 70 ml of half and half 1 scoop of whey

Snack 1 percent cottage cheese and a banana


Lunch
Potatoes / Hamburger cooked in water and rinsed to reduce fat in spinach wraps. Bag of veggies

Greek protein 2 servings

Dinner- chicken and sweet potatoes

300 G protein
250 grams carbs
60-70 g fats


Never Stop Growing

[MarvelNerd]

Stove top needs cleaned but meal prep went well today. Smoked a whole chicken in the pit boss. Used fruit pellets the whole neighborhood smelled awesome.

https://uploads.tapatalk-cdn.com/20221023/659ba36933799049b208c7adf167cd9b.jpg


Never Stop Growing

[MarvelNerd]

Work schedule created a deload week. Finding time for cardio but no weight lifting. Staying the course on the cycle.


Never Stop Growing

[MarvelNerd]

Cardio today

40 minutes


Never Stop Growing

[MarvelNerd]

Saturday

Var 50 mg
Cardarine 25 mg
NPP 200 mg

Lots of walking today.

70 percent max week
90 sec rest timer


Bench press 7 sets of 8 225 lbs
Incline Bench 3 sets of 8 185 lbs
Dumbbell Shoulder Press 3x10 60 lbs
Cable bicep curls 3x10 59 lbs
Machine reverse Fly 3x12 120 lbs
Chest Dips feet out John meadows style 3x8
Wide Grip pull down 3x12 165lbs
Close grip pull down 3x12 187lbs


Never Stop Growing

[MarvelNerd]

Out of town this week

Pinned before I left… shouldn’t throw off the schedule much at all.

Just the wife and I taking some alone time.


Never Stop Growing

[MarvelNerd]

Cardarine 25 mg

Insane labs Psychotic 1 scoop
2 packs Kodiak oatmeal

Warm up sets

Leg extensions
Seated leg curl hamstrings

Squats 225x8,265x8,305x8,315x12,315x10

Seated leg press 6pps 3x15

Calf Press on leg press 6pps 3x20

Leg extension 130 3 sets 15-20 reps

Seated Leg curl 110 3 sets 15-20 reps


Never Stop Growing

[Loomer1]

Cardarine 25 mg

Insane labs Psychotic 1 scoop
2 packs Kodiak oatmeal

Warm up sets

Leg extensions
Seated leg curl hamstrings

Squats 225x8,265x8,305x8,315x12,315x10

Seated leg press 6pps 3x15

Calf Press on leg press 6pps 3x20

Leg extension 130 3 sets 15-20 reps

Seated Leg curl 110 3 sets 15-20 reps


Never Stop Growing

Damn I'm slippin. I didnt know you had a log. Get it brotha!! I'll be checkin in frequently.

[MarvelNerd]

Damn I'm slippin. I didnt know you had a log. Get it brotha!! I'll be checkin in frequently.

Thanks Brother! Logs are the meat and potatoes of our lifestyle!


Never Stop Growing

[MarvelNerd]

Arm day
90 sec rest timer

Preworkout Cardarine 25 mg
Insane labs psychotic 1 scoop
2 packs of Kodiak oatmeal


Barbell curl 3x12
Cybex Eagle row machine 3x12
Tricep dumbbell supine extension 3x15
Dumbbell shoulder shrugs 3x20
Ez bar tricep extension 3x15
Ez bar preacher curl 3x12
Cable seated row 3x12

Had a great pump as I left the gym. Protein, glazed doughnut, and headed for a 3 mile hike now.


Never Stop Growing

[MarvelNerd]

Cardarine 25 mg

Cardio 35 minutes

Lots of walking around


Never Stop Growing

[samgraves82]

Damn I'm slippin. I didnt know you had a log. Get it brotha!! I'll be checkin in frequently.I'm subbed and go zero notifications

Sent from my moto g stylus (2021) using Tapatalk

[Loomer1]

Arm day
90 sec rest timer

Preworkout Cardarine 25 mg
Insane labs psychotic 1 scoop
2 packs of Kodiak oatmeal


Barbell curl 3x12
Cybex Eagle row machine 3x12
Tricep dumbbell supine extension 3x15
Dumbbell shoulder shrugs 3x20
Ez bar tricep extension 3x15
Ez bar preacher curl 3x12
Cable seated row 3x12

Had a great pump as I left the gym. Protein, glazed doughnut, and headed for a 3 mile hike now.


Never Stop Growing

Let's get it big dog!!

[Loomer1]

You notice much of a difference with cardarine?

I ran the inj form. Honestly I was on so much shit at that time I couldnt tell you what was doing what lol

[Loomer1]

I'm subbed and go zero notifications

Sent from my moto g stylus (2021) using Tapatalk

So its not just me then. Theres a few logs I've subbed in to and get no notifications

[ironjunkie777]

So its not just me then. Theres a few logs I've subbed in to and get no notifications

Same here I get no notifications on anything I subbed into


Sent from my iPhone using Tapatalk

[MarvelNerd]

You notice much of a difference with cardarine?

I ran the inj form. Honestly I was on so much shit at that time I couldnt tell you what was doing what lol

I am really using it for the fact that it keeps cholesterol in check when using a 19 nor NPP. I do notice my heart rate doesn’t raise as easy. I went on a 3 mile hike with a 1000 ft decline and incline and had no issues with breathing whatsoever.


Never Stop Growing

[Loomer1]

I am really using it for the fact that it keeps cholesterol in check when using a 19 nor NPP. I do notice my heart rate doesn’t raise as easy. I went on a 3 mile hike with a 1000 ft decline and incline and had no issues with breathing whatsoever.


Never Stop Growing

Damn good to know. I might have to run it again next npp run

[MarvelNerd]

Damn good to know. I might have to run it again next npp run

I need to get bloods and compare them. Hoping to have time for bloods next week.


Never Stop Growing

[JohnMcc]

I am really using it for the fact that it keeps cholesterol in check when using a 19 nor NPP. I do notice my heart rate doesn’t raise as easy. I went on a 3 mile hike with a 1000 ft decline and incline and had no issues with breathing whatsoever.


Never Stop Growing

I use it here and there before long runs if I haven't done them in a while. Taken at least an hour beforehand and I can tell a huge difference in not losing my breath over 3+miles. I take 15-20mg orally when I do use it.

[MarvelNerd]

I use it here and there before long runs if I haven't done them in a while. Taken at least an hour beforehand and I can tell a huge difference in not losing my breath over 3+miles. I take 15-20mg orally when I do use it.

I think it may a staple if I use a 19 Nor. I can keep up on cardio and the cholesterol doesn’t get out of control.


Never Stop Growing

[MarvelNerd]

Sunday

Cardarine 25 mg Exo
Var 50 mg Exo


Preworkout 1 scoop insane labz

Flat Bench press 7 sets failed on set 7

Incline db bench press 3x12,1x9 failure
Superset DB shoulder Press 3x8,1x5 hit failure

Cable bicep curl 4x12 superset
Machine reverse fly 4x12

Wide Grip Lat pull 4x10 superset dips
4x10

Cable lat raise lbs to failure superset
Close grip reverse lat pull-down 4x10

35 minutes of uphill walking

Had a love hate relationship with Anavar today
The pumps are great but the can really hurt!!!

Diet

Preworkout meal

70 grams rice 120 ml almond milk 34 grams protein
40 cal slice of bread 16 grams peanut butter


Never Stop Growing

[MarvelNerd]

So its not just me then. Theres a few logs I've subbed in to and get no notifications

I actually just try to run through the list of logs I don’t feel like I get any notifications. I just try to get there for support and learning.


Never Stop Growing

[MarvelNerd]

50 mg Var Exo
25 mg Cardarine Exo
200 mg test
200 mg mast
200 mg NPP

Leg day

High bar squats sets of 10 225,275,315,315,315,335

Leg press 4x20 6PPS
Calf Press on legs press 6PPS 4x15

Leg extension 4x15
Prone leg curl 4xFailure


Never Stop Growing

[MarvelNerd]

Cardarine 25 mg
Var 50 mg

Breakfast
60 ml half half
1 scoop whey 34 g
Coffee
340 g of Greek yogurt
1 scoop whey 44g

1 cup 1 percent fat cottage cheese

Lunch pulled pork homemade 6 ozs.
Low fat/ no sugar coleslaw- homemade
74 g barbecue sauce
2 50 calorie wraps

Preworkout - 1 hour before -1 banana 2 packets of instant oatmeal

Supine DB extension 4x15
DB shoulder shrugs 4x15

Ez bar tricep curl 4x12
Ez bar bicep curl 4x10
Wide grip on both

Giant set 30 sec rest until I could move more than three reps

ISO row
Seated row
Wide grip T-bar row

Post workout
1 cup of cottage cheese
41 grams of rice cereal
240 ml almond milk

Dinner
Pork, potatoes


Never Stop Growing

[JohnMcc]

That pulled pork with Cole slaw sounds fantastic, your log has me over daydreaming of food haha

[MarvelNerd]

That pulled pork with Cole slaw sounds fantastic, your log has me over daydreaming of food haha

Haha. I have so much of it right now too.

I try to do as much home made as possible because I can control calories a little more.


Never Stop Growing

[MarvelNerd]

25 mg cardarine
50 mg var
.5 ml adex


Diet
68ml of half n half
1 scoop of protein in coffee

340 g Oikos nonfat Greek yogurt
1 scoop protein

French fries air fried 4 servings
6 oz pulled pork no condiments

Chex mix 40 grams
2 scoops whey protein
240 ml of almond milk

5 ozs pork
4 corn tortillas


Workouts

Larson press 4 sets
Incline Dumbbell Bench Press 4x10
Tricep long rope pushdown 4x15
Deadlifts 5x8


Never Stop Growing

[MarvelNerd]

Only had time for squats today

Warm up

225x10, 275x10, 315x10, 315x10, 345x5, 365x5, 405x6


Never Stop Growing

[Loomer1]

Only had time for squats today

Warm up

225x10, 275x10, 315x10, 315x10, 345x5, 365x5, 405x6


Never Stop Growing

Sometimes that's all you need. I've done all out quick ones before and felt like I hit that muscle hard the next day.

[Loomer1]

Haha. I have so much of it right now too.

I try to do as much home made as possible because I can control calories a little more.


Never Stop Growing

Same here, I love the convenience of eating out but homemade is always best.

[JohnMcc]

Same here, I love the convenience of eating out but homemade is always best.

Preach bro, I wish I never had to trade time for quality of food but life doesn't always agree with that statement.

[Loomer1]

Preach bro, I wish I never had to trade time for quality of food but life doesn't always agree with that statement.

You and me both brotha. Sometimes you just dont have the option. I try my best not to eat out cause all it takes is a few days and all of a sudden I dont feel like cooking even when I have time.

[MarvelNerd]

Sometimes that's all you need. I've done all out quick ones before and felt like I hit that muscle hard the next day.

I felt it on Saturday for sure. Took 25 minutes to hit those sets and waddle out of the gym.


Never Stop Growing

[MarvelNerd]

Preach bro, I wish I never had to trade time for quality of food but life doesn't always agree with that statement.

I am super blessed. I have a pretty decent career and work 5 minutes from home. Wife sets her hours and likes it when we have home made meals. I have some help with things.

I don’t have 12 hour days hauling stone and putting pools in for people. You are John are a hard working brother someday I would love to hear you being the boss of a whole outfit.


Never Stop Growing

[MarvelNerd]

Var 50
Cardarine 25
1 scoop preworkout

82 grams Chex rice cereal with almond milk

Bench press 5 sets 60 sec rest
Incline dumbbell bench press 2 sets to failure
Dumbbell Shoulder press 2 sets failure
Reverse fly 2 sets failure
Cable biceps curl 2 sets failure
Wide grip lat pull-down 2 sets failure
Lateral raise 2 sets failure
Close grip reverse pull-down 2 sets failure


Never Stop Growing

[Loomer1]

I am super blessed. I have a pretty decent career and work 5 minutes from home. Wife sets her hours and likes it when we have home made meals. I have some help with things.

I don’t have 12 hour days hauling stone and putting pools in for people. You are John are a hard working brother someday I would love to hear you being the boss of a whole outfit.


Never Stop Growing

Yeah it's always nice sitting down to a real dinner at home with my wife. She grew up that way, Luckily shes learning how to cook so a few nights a week she has dinner ready.
5 weeks left of my hectic schedule and I'll be able to say the same.

[Loomer1]

I am super blessed. I have a pretty decent career and work 5 minutes from home. Wife sets her hours and likes it when we have home made meals. I have some help with things.

I don’t have 12 hour days hauling stone and putting pools in for people. You are John are a hard working brother someday I would love to hear you being the boss of a whole outfit.


Never Stop Growing


I felt it on Saturday for sure. Took 25 minutes to hit those sets and waddle out of the gym.


Never Stop Growing

Haha! Love the legday walk out of the gym. My old gym had 2 good sized flights of stairs. Somedays I had to take the handicap elevator.

[MarvelNerd]

Haha! Love the legday walk out of the gym. My old gym had 2 good sized flights of stairs. Somedays I had to take the handicap elevator.

Thankfully the cardio room is upstairs!


Never Stop Growing

[JohnMcc]

I am super blessed. I have a pretty decent career and work 5 minutes from home. Wife sets her hours and likes it when we have home made meals. I have some help with things.

I don’t have 12 hour days hauling stone and putting pools in for people. You are John are a hard working brother someday I would love to hear you being the boss of a whole outfit.


Never Stop Growing

That's an amazing woman and set up you have, I'm envious haha....all good things in time. I appreciate your words, pools have finished up for a few days. I've been launching a social media wave(FB,Insta,LinkedIn, YT) to my local area to network and build a bigger client base for coaching. Idk if I'll run a construction type outfit but my coaching dream I won't give up on. I've been putting the bug in a couple buddies ears that multiple coaches can reach and teach more people than me alone. I would like to build it to Elliot Hulse level proportions.

[Loomer1]

That's an amazing woman and set up you have, I'm envious haha....all good things in time. I appreciate your words, pools have finished up for a few days. I've been launching a social media wave(FB,Insta,LinkedIn, YT) to my local area to network and build a bigger client base for coaching. Idk if I'll run a construction type outfit but my coaching dream I won't give up on. I've been putting the bug in a couple buddies ears that multiple coaches can reach and teach more people than me alone. I would like to build it to Elliot Hulse level proportions.

That's cool brotha, I say go for it. Keep building on it and you just might be living the dream one day.

[MarvelNerd]

That's cool brotha, I say go for it. Keep building on it and you just might be living the dream one day.

I have a buddy who is a fitness trainer. He said he wouldn’t trade the lottery for his job. If you have a dream go for it.
I am working in my dream job and allows me time to do other things also.


Never Stop Growing

[MarvelNerd]

That's an amazing woman and set up you have, I'm envious haha....all good things in time. I appreciate your words, pools have finished up for a few days. I've been launching a social media wave(FB,Insta,LinkedIn, YT) to my local area to network and build a bigger client base for coaching. Idk if I'll run a construction type outfit but my coaching dream I won't give up on. I've been putting the bug in a couple buddies ears that multiple coaches can reach and teach more people than me alone. I would like to build it to Elliot Hulse level proportions.

Thank you. It took us 14 years but we almost feel like we have arrived. We are worried that we will make too much money this year. Lol what a problem to have!!

If you have a dream go for it. Build it. I recommend personal coaches to everyone.


Never Stop Growing

[MarvelNerd]

Yeah it's always nice sitting down to a real dinner at home with my wife. She grew up that way, Luckily shes learning how to cook so a few nights a week she has dinner ready.
5 weeks left of my hectic schedule and I'll be able to say the same.

We just grabbed 2 whole hogs so I see a lot of barbecue in the future.
Lots of dinners together and teaching my little girls how to cook.


Never Stop Growing

[JohnMcc]

That's cool brotha, I say go for it. Keep building on it and you just might be living the dream one day.


I have a buddy who is a fitness trainer. He said he wouldn’t trade the lottery for his job. If you have a dream go for it.
I am working in my dream job and allows me time to do other things also.


Never Stop Growing
I am fortunate that it's already happening, growth is a process not a destination. I just realize I wasn't ready for it until this point in life.

Thank you. It took us 14 years but we almost feel like we have arrived. We are worried that we will make too much money this year. Lol what a problem to have!!

If you have a dream go for it. Build it. I recommend personal coaches to everyone.


Never Stop Growing

Now those are the kind of problems to have in life! hahaha Good for yall, if you want to DM I'd like to show support how I can whether that's social media or whatever I'd like to hear more.

[MarvelNerd]

Today

Last of my Var 50 mg
Cardarine 25 g

1 scoop insane labs psychotic

Changed my workouts a little to slow the tendinitis

75 grams of carbs preworkouts

Supine Dumbbell extension 2 sets failure
Paused Dumbbell shoulder shrug 2 sets failure
Easy bar lying tricep curl 2 sets failure
Easy bar curls to nose 2 sets failure
ISO row 2 sets failure
Seated row 2 sets failure
Lying t bar row 2 sets failure

100 grams of carbs post workout
30 grams whey isolate protein

Cardio 30 minutes


Never Stop Growing

[MarvelNerd]

Cardarine 25 mg
Finished the var
Hit my test dose yesterday and NPP

Changed my workouts due to tendinitis in the right elbow tricep side

2 sets of Larson press - to failure 12-15 reps
2 sets of cable fly - to failure open hands squeezing chest at end
Cable rope push down 2 sets to failure 15-20 reps
Cable pull through 2 sets 15 reps

Wide stance leg press 4 sets of twenty superset with Deadlifts 2 seconds up and 5 seconds down


Never Stop Growing

[MarvelNerd]

Cardarine 25 mg
NPP 200
Test 200/ mast 200


Warmup 10 minutes of squats, single leg hamstring curls, reverse machine hack squats

Squat 6 sets worked up to sets of 10 with 335
Glute raise 3 sets
Overhead press 3 sets 8
Leg press 3 sets
Reverse machine hack squat 2 sets


Never Stop Growing

[MarvelNerd]

Warm up

Bench press started at 135 and added 20 lbs for each new set up sets of 285 x 6. Every set under 200 was 8 reps. Every set over 200 was 5-6. Could have went higher but I like to have a spotter if I go over 300.

Incline bench press 2 sets to failure
Dumbbell Shoulder press 2 sets to failure

Cable Bicep curls 2 sets to failure
Reverse Pec Dec 2 sets failure

Wide grip lat pull down 2 sets to failure

Cable lateral raise 2 sets to failure
Close grip pull down 2 sets to failure

Cardio 35 minutes


Never Stop Growing

[MarvelNerd]

Leg Day!!

175x5,205x5,225x5,245x5,275x5,315x5,345x5,375x4

Leg extension 2 sets to failure
Prone leg curl 2 sets to failure

Leg press 6 pps sets of 20-25

Calf press on leg press 2 sets to failure or as close as possible

Breakfast
Coffee with whey
Greek yogurt

Lunch chicken breast potatoes
Sugar free pumpkin pie

Preworkout whey and rice crisps

Post workout whey and rice crisps

Dinner chicken and potatoes


Never Stop Growing

[JohnMcc]

Strong numbers man, especially the squats! GET SOME 💪

[MarvelNerd]

Arm day

Warmup some bands and lots of work with lower weights

Supine tricep extension 100 lbs 2x15
Dumbbell shoulder shrugs 85x20

Easy bar curl 2 sets to failure
Easy bar tricep extensions 2 sets to failure

Seated Rows 231 x 10, 297 x10 ran out of weight

T bar rows 2 sets failure

ISO rows 2 sets to failure


Never Stop Growing

[MarvelNerd]

Happy Thanksgiving!!!! Go lift!

Holiday Deadlifts!!!!

Warm up- rack pulls and wide stance leg press, standing leg curls


Deadlifts
135x5, 225x5, 275x5, 315x5, 365x5, 415x3, 445x2, 465x3

Wide stance leg press
495 4 sets 15

Bench Press
5 sets of 225 x 8-10

Just a short solid workout great pump. Feeling like I am closing back in on the 500 lb goal.

Need to do some solid work in 400-460 range for deadlifts. Maybe by Christmas


Never Stop Growing

[MarvelNerd]

What a way to end a cycle and take a deload week. I fell off a step ladder on Thanksgiving. Severe sprain. If I wasn’t an avid weight lifter I would likely have a broken ankle. Dense bones and taking some impact on a grill saved the real damage.
Just after I got done deadlifting on Thanksgiving.
https://uploads.tapatalk-cdn.com/20221128/ec8f8f24a9ed000e00d4bdd12d356c2e.jpg
https://uploads.tapatalk-cdn.com/20221128/7694dd1a9f82ac68031ebb7aacc5e972.jpg


Never Stop Growing

[MarvelNerd]

Ready to get back at it. Too sore for legs but can definitely do some arms.


Never Stop Growing

[Exo-Gen]

i my self have fallen of a ladder as well

[MarvelNerd]

i my self have fallen of a ladder as well

This my second time. Did you injure yourself?

And it is pretty sore right now. Never imagine the things that can slow you down as you run through life.


Never Stop Growing

[Exo-Gen]

This my second time. Did you injure yourself?

And it is pretty sore right now. Never imagine the things that can slow you down as you run through life.


Never Stop Growing


i was on an extension ladder sanding old chipped paint on the side of a house and the bottom pushed out. the top of the ladder went ding ding ding ding every board until me and the ladder were flat on the ground. so it was actually slow. however at the end my leg went through an opening and strained it pretty good. i walked away though. another time i was about 18 and i set a hammer on top of a 8 foot ladder and when another guy went to move it it fell off and hit him and he had blood running from the top of his head down his forehead. he really held back from beating my ass and i learned to never leave your tools on top

[MarvelNerd]

i was on an extension ladder sanding old chipped paint on the side of a house and the bottom pushed out. the top of the ladder went ding ding ding ding every board until me and the ladder were flat on the ground. so it was actually slow. however at the end my leg went through an opening and strained it pretty good. i walked away though. another time i was about 18 and i set a hammer on top of a 8 foot ladder and when another guy went to move it it fell off and hit him and he had blood running from the top of his head down his forehead. he really held back from beating my ass and i learned to never leave your tools on top

Oddly enough I have fell off this step ladder twice. Both times doing stuff on the back porch exterior. Going to invest in a better ladder. The only person I have hurt so far is myself.


Never Stop Growing

[Exo-Gen]

Oddly enough I have fell off this step ladder twice. Both times doing stuff on the back porch exterior. Going to invest in a better ladder. The only person I have hurt so far is myself.


Never Stop Growing

lol, so you haven't fell on a cat ?

[MarvelNerd]

Cat is safe. Fell on the grill and the cement steps. The grill and myself were injured. Never dropped a hammer. Helped dad with construction when I was younger and he made me keep track of everything.


Never Stop Growing

[JohnMcc]

Sorry to see you had this mishap, I hope it heals over quickly for you man.

[MarvelNerd]

Thanks Brother! Nothing heals fast enough. It has slowed me down some. I just been hobbling around the house to stay busy.


Never Stop Growing

[Exo-Gen]

well let me know when your pussy stops hurting lol

[Exo-Gen]

I'm a sponsor but that doesn't mean I'm not one of the guys i can still fuck with you a little ?

[MarvelNerd]

well let me know when your pussy stops hurting lol

Still hurts! And I was running your gear through this and you can mess around with whoever you want!

Crazy as the water retention around the ankle decreases the pain is more evident. I think my wife thinks I am a pussy now too.


Never Stop Growing

[Loomer1]

Leg Day!!

175x5,205x5,225x5,245x5,275x5,315x5,345x5,375x4

Leg extension 2 sets to failure
Prone leg curl 2 sets to failure

Leg press 6 pps sets of 20-25

Calf press on leg press 2 sets to failure or as close as possible

Breakfast
Coffee with whey
Greek yogurt

Lunch chicken breast potatoes
Sugar free pumpkin pie

Preworkout whey and rice crisps

Post workout whey and rice crisps

Dinner chicken and potatoes


Never Stop Growing

Sugar free pumpkin pie?! How was that?

[Loomer1]

Leg Day!!

175x5,205x5,225x5,245x5,275x5,315x5,345x5,375x4

Leg extension 2 sets to failure
Prone leg curl 2 sets to failure

Leg press 6 pps sets of 20-25

Calf press on leg press 2 sets to failure or as close as possible

Breakfast
Coffee with whey
Greek yogurt

Lunch chicken breast potatoes
Sugar free pumpkin pie

Preworkout whey and rice crisps

Post workout whey and rice crisps

Dinner chicken and potatoes


Never Stop Growing


What a way to end a cycle and take a deload week. I fell off a step ladder on Thanksgiving. Severe sprain. If I wasn’t an avid weight lifter I would likely have a broken ankle. Dense bones and taking some impact on a grill saved the real damage.
Just after I got done deadlifting on Thanksgiving.
https://uploads.tapatalk-cdn.com/20221128/ec8f8f24a9ed000e00d4bdd12d356c2e.jpg
https://uploads.tapatalk-cdn.com/20221128/7694dd1a9f82ac68031ebb7aacc5e972.jpg


Never Stop Growing

Nice! Lol! It's always something stupid and could of easily been avoided.

[Loomer1]

Leg Day!!

175x5,205x5,225x5,245x5,275x5,315x5,345x5,375x4

Leg extension 2 sets to failure
Prone leg curl 2 sets to failure

Leg press 6 pps sets of 20-25

Calf press on leg press 2 sets to failure or as close as possible

Breakfast
Coffee with whey
Greek yogurt

Lunch chicken breast potatoes
Sugar free pumpkin pie

Preworkout whey and rice crisps

Post workout whey and rice crisps

Dinner chicken and potatoes


Never Stop Growing


What a way to end a cycle and take a deload week. I fell off a step ladder on Thanksgiving. Severe sprain. If I wasn’t an avid weight lifter I would likely have a broken ankle. Dense bones and taking some impact on a grill saved the real damage.
Just after I got done deadlifting on Thanksgiving.
https://uploads.tapatalk-cdn.com/20221128/ec8f8f24a9ed000e00d4bdd12d356c2e.jpg
https://uploads.tapatalk-cdn.com/20221128/7694dd1a9f82ac68031ebb7aacc5e972.jpg


Never Stop Growing


Still hurts! And I was running your gear through this and you can mess around with whoever you want!

Crazy as the water retention around the ankle decreases the pain is more evident. I think my wife thinks I am a pussy now too.


Never Stop Growing

the swelling puts pressure on the injury so it's kind of like a built in wrap. That is crazy though, the swelling looks like it would hurt more.
That sucks though, I hate waiting for injuries to heal. Usually puts me in a bad mood cause I'm missing workouts.

My wife tried to make light of my torn tri when I did it. She was like you always think its something bad and in a few days you're fine. Its probably nothing to worry about.
It almost felt good when the doc proved me right saying I tore it off the elbow. But the fact i tore it off the elbow kept me from any i told you so's.

[MarvelNerd]

the swelling puts pressure on the injury so it's kind of like a built in wrap. That is crazy though, the swelling looks like it would hurt more.
That sucks though, I hate waiting for injuries to heal. Usually puts me in a bad mood cause I'm missing workouts.

My wife tried to make light of my torn tri when I did it. She was like you always think its something bad and in a few days you're fine. Its probably nothing to worry about.
It almost felt good when the doc proved me right saying I tore it off the elbow. But the fact i tore it off the elbow kept me from any i told you so's.

My wife is gloating about how much time I am spending at home cleaning and cooking. Thing is I was out of town for a solid week. And I only workout when she isn’t home. She is goofy.

I do miss the workouts a lot. I love going to gym. I think by Sunday I am going back at least for light weight and reps.


Never Stop Growing

[Loomer1]

My wife is gloating about how much time I am spending at home cleaning and cooking. Thing is I was out of town for a solid week. And I only workout when she isn’t home. She is goofy.

I do miss the workouts a lot. I love going to gym. I think by Sunday I am going back at least for light weight and reps.


Never Stop Growing

Just take it easy brotha, I know it's hard not to push it. At least you can do upper body

[MarvelNerd]

Just take it easy brotha, I know it's hard not to push it. At least you can do upper body

Yes sir I can do upper body. I will take it easy, but I really want to be pulling and squatting over 500 by summer. So it better heal fast.

When you tore your tricep did you focus on lower body?


Never Stop Growing

[MarvelNerd]

Crying about my foot still.

Started some Contrast training on the compound lifts

Forgot we have a guy who workouts in a wheel chair up here. Props to him.

My foot pain just went away.


Never Stop Growing

[Loomer1]

Yes sir I can do upper body. I will take it easy, but I really want to be pulling and squatting over 500 by summer. So it better heal fast.

When you tore your tricep did you focus on lower body?


Never Stop Growing

I had to wait a good 3 months after surgery but when I was able to I went in and did what I could on legs.
I was in a pretty gnarly arm brace for 6 months, and the tendon he put in there was super tight, I had to work it by only bending the elbow by 10 degree increments every few weeks. So it was a while before I could really get a decent leg day in.

[Loomer1]

Crying about my foot still.

Started some Contrast training on the compound lifts

Forgot we have a guy who workouts in a wheel chair up here. Props to him.

My foot pain just went away.


Never Stop Growing

Haha!! Well that put things into perspective.

[MarvelNerd]

Alright so rehab has begun. No kidding the guy in the wheelchair changed my mentality. No time for a pussy to hurt.

Deadlifts

Started slow

Deads 225x8 for 4 sets, 275 x8 for 4 sets
Superset with body squats- that stretch on the ankle was killer for a few sets

Rack pulls 365x8 4sets

Overhead Press 135 3 sets to 10 slow cadence 3-1-2
Lightweight because of stability

Leg press trial run 315

2 sets of 35

Diet today
42 grams of rice Chex preworkout
42 grams of cinnamon Rice Krispies post
25 grams cellucor whey isolate
Coffee with 25 grams protein

Shrimp with Broccoli/rice
1 cup of 1 percent cottage cheese

Snack
Protein

Chicken casserole
Brussel sprouts
Single source carb

2700 calories
250 p
250 c
60 f


Never Stop Growing

[MarvelNerd]

Sugar free pumpkin pie?! How was that?

My wife makes it for me. Real pumpkin keto crust lakanto sweetener. I have had several people at work tell me it is the best pumpkin pie they have ever eaten. It is awesome.


Never Stop Growing

[Loomer1]

Alright so rehab has begun. No kidding the guy in the wheelchair changed my mentality. No time for a pussy to hurt.

Deadlifts

Started slow

Deads 225x8 for 4 sets, 275 x8 for 4 sets
Superset with body squats- that stretch on the ankle was killer for a few sets

Rack pulls 365x8 4sets

Overhead Press 135 3 sets to 10 slow cadence 3-1-2
Lightweight because of stability

Leg press trial run 315

2 sets of 35

Diet today
42 grams of rice Chex preworkout
42 grams of cinnamon Rice Krispies post
25 grams cellucor whey isolate
Coffee with 25 grams protein

Shrimp with Broccoli/rice
1 cup of 1 percent cottage cheese

Snack
Protein

Chicken casserole
Brussel sprouts
Single source carb

2700 calories
250 p
250 c
60 f


Never Stop Growing

Sounds like it went well for the 1st day back.

[Loomer1]

My wife makes it for me. Real pumpkin keto crust lakanto sweetener. I have had several people at work tell me it is the best pumpkin pie they have ever eaten. It is awesome.


Never Stop Growing

Pumpkin pie is my favorite, now I wish I could try it.

[MarvelNerd]

Sounds like it went well for the 1st day back.

It was pretty decent. The doctor said I could use warm up weights. The nurse I work worth thinks I need to explain to him what I use as warm up. Lol
I think it went well. I loved the smell of the gym and just breaking a sweat while working the iron made me feel almost high again.


Never Stop Growing

[MarvelNerd]

Preworkout
Insane labs 1 scoop
Preworkout Warz by Enchanted Labs test base/adrol/Dbol

We have a lot of great sponsors I have been using some preworkouts over the last year or so. This preworkout is just raw strength if I was healthy I would be killing it.

Bench press 255 sets of 7 contrast with 185 for sets of 8-10 speed reps

Bent over row/ Pendalay rows 225 sets of 5

Barbell curl 3x10
Standing dumbbell tricep extension 3x15

Wide grip pull down 3x10
Seated dumbbell Shoulder press 4 sets slow 3-2-3 cadence till failure
Lateral raise 3 sets slow eccentric until I couldn’t hold the weight

55 minutes


Never Stop Growing

[MarvelNerd]

Saturday

Insane labz 1 scoop
Rice Chex 50 grams
Warz 1 ml

Warm up rack pulls, prone leg curls

Deadlifts 7 sets triplets near 400
My ankle is getting better each week lol

Military press 3 x 8
Leg press 3x30

Close grip pull down 4x8
ISO leverage row 4x8

50 grams rice Chex
50 grams of whey casein and isolate


Never Stop Growing

[MarvelNerd]

Sunday

Warz
Insane labs

Chest rep day sets of 5-7 215,225,245,265,265, 245,225

Back extension 70 lbs

Landmine overhead presses 4x12-15
T-bar row 3 sets 12-15 reps

Lower Lat Meadows Row 3x12
Machine shoulder Press 2 sets failure


Never Stop Growing

[Loomer1]

It was pretty decent. The doctor said I could use warm up weights. The nurse I work worth thinks I need to explain to him what I use as warm up. Lol
I think it went well. I loved the smell of the gym and just breaking a sweat while working the iron made me feel almost high again.


Never Stop Growing

Haha, yeah you maybe want to use half the normal warmup weight.

Man I know exactly what you're talking about! My 1st few days back felt the same. It's like you found what fills that void all over again.

[Loomer1]

Got some good training in last 3 days brotha. Looks like you hit it like me. Get in, light up the cns and get out. I like how you put the time in on friday. I might have to steal that one from you. I think its important to show how it's best to smash it out hard and fast then leave.
I guess that can apply to other things in life lol.

[MarvelNerd]

Haha, yeah you maybe want to use half the normal warmup weight.

Man I know exactly what you're talking about! My 1st few days back felt the same. It's like you found what fills that void all over again.

Absolutely! I was a prior addict so excess is natural for me. I am addicted to lifting.


Never Stop Growing

[MarvelNerd]

Got some good training in last 3 days brotha. Looks like you hit it like me. Get in, light up the cns and get out. I like how you put the time in on friday. I might have to steal that one from you. I think its important to show how it's best to smash it out hard and fast then leave.
I guess that can apply to other things in life lol.

Thanks Brother. I use a rest timer and try to stick with it. My goal is hypertrophy and going a little heavier on occasion. Get in get your work done and get out. Also, especially when doing TRT like I currently am. I will add in a preworkout dose on occasion. The time helps me to know when I begin to hit the wall and the pre workout is wearing off also.

Just getting to where I can plant my foot again and using bands at home.
Doc called me a meathead and told my wife I was going to be fine. He lifts so it was pretty funny. He told her that warm up weights vary for people and I was doing it right.


Never Stop Growing

[MarvelNerd]

Cardio Day

Stationary bike 35 minutes

Can’t walk and doc still said no running


Never Stop Growing

[MarvelNerd]

Chest and back day

Doing some powerlifting progression while my foot heals

Chest
7 sets of 6 up to

Well that ended quick. Did a set of 300. Put on 315 arched my back picked up the bar and felt a pop in my back. Right now I can’t pick up anything.

Back hyper extensions


Never Stop Growing

[JohnMcc]

Chest and back day

Doing some powerlifting progression while my foot heals

Chest
7 sets of 6 up to

Well that ended quick. Did a set of 300. Put on 315 arched my back picked up the bar and felt a pop in my back. Right now I can’t pick up anything.

Back hyper extensions


Never Stop Growing

I hope that wasn't anything too serious bro, wishing you well.

[Loomer1]

Absolutely! I was a prior addict so excess is natural for me. I am addicted to lifting.


Never Stop Growing

You and me both. Maybe we traded one addiction for another but at least it's a good addiction.

[Loomer1]

Thanks Brother. I use a rest timer and try to stick with it. My goal is hypertrophy and going a little heavier on occasion. Get in get your work done and get out. Also, especially when doing TRT like I currently am. I will add in a preworkout dose on occasion. The time helps me to know when I begin to hit the wall and the pre workout is wearing off also.

Just getting to where I can plant my foot again and using bands at home.
Doc called me a meathead and told my wife I was going to be fine. He lifts so it was pretty funny. He told her that warm up weights vary for people and I was doing it right.


Never Stop Growing

Haha! Always good to have a doc that understands bodybuilding. Hopefully you'll be back to normal soon.

[Loomer1]

Chest and back day

Doing some powerlifting progression while my foot heals

Chest
7 sets of 6 up to

Well that ended quick. Did a set of 300. Put on 315 arched my back picked up the bar and felt a pop in my back. Right now I can’t pick up anything.

Back hyper extensions


Never Stop Growing

Well shit!! I laughed but it's not haha funny, more like an i can relate laugh. I hope that wasnt a bad pop and it's fine in a day or 2

[MarvelNerd]

Well shit!! I laughed but it's not haha funny, more like an i can relate laugh. I hope that wasnt a bad pop and it's fine in a day or 2

I was hurting but I laughed at myself. Take a preworkout Dbol/Adrol/test base go hit weights you know you can lift. POP! The day is over and then you wait to assess the damage. Lol

Went back today! I was like to heck with pain!!

This hot Mexican girl from work watched me hurt myself the other day. She actually works for me. She asked me first thing what happened as I walked out of the gym with my gym bag barely able to carry it.

Did a set of 315 x 4 today. Can’t wait to be 100 percent.


Never Stop Growing

[MarvelNerd]

Today

TRT dose

Took some Undefeated form Enchanted labs
1 scoop of insane labs psychotic

Bench press
185, 215, 235,255,275,295,315,275- all sets of 5 except the last 3 which were 6,4,7

Landmine overhead press 3x12
Back extension 3x12

Tbar Row 3x12
Shoulder press 3x8

Lower lat meadows row 1x12,1x18

60 minutes including warm up


Never Stop Growing

[Loomer1]

I was hurting but I laughed at myself. Take a preworkout Dbol/Adrol/test base go hit weights you know you can lift. POP! The day is over and then you wait to assess the damage. Lol

Went back today! I was like to heck with pain!!

This hot Mexican girl from work watched me hurt myself the other day. She actually works for me. She asked me first thing what happened as I walked out of the gym with my gym bag barely able to carry it.

Did a set of 315 x 4 today. Can’t wait to be 100 percent.


Never Stop Growing

I'd do the same. Like fuck it, I'll just work around the pain. I always say real bodybuilders are always in pain. Lol

[Loomer1]

What is slow cadence? I've never heard that term.

[MarvelNerd]

What is slow cadence? I've never heard that term.

When I am too tired to go heavy I count in the eccentric and concentric portions of the lift. Instead of the normal 1-0-2 lifting pattern. I will go 5-2-4. 5 seconds down, 2 second hold, 4 seconds up. All to get time under tension. When I say slow cadence it is just a slow count.

Some dude always tells me slow down when I lift. I told him to get stronger, but he is lb for lb stronger than me on a lot of lifts.

Sure you have heard of it. I use fancy words to confuse people. I work hand in hand with the government so it is a technique you develop over time.


Never Stop Growing

[MarvelNerd]

I'd do the same. Like fuck it, I'll just work around the pain. I always say real bodybuilders are always in pain. Lol

That is no joke. I just belted up and went for it. Gonna have the Mexican girl spot me next time. Need some extra encouragement.


Never Stop Growing

[MarvelNerd]

Deadlifts again

Going back to more normal programming next week

1 ml of Tren base/mtren from Enchanted labs
1 scoop of insane labs psychotic

Deadlifts
225 warm ups deads and rack pulls

5,5,5,5,5,5,1,1

Working through the pain. People just think I am grunting from the weight. Turns out I am just old and trying to cover the pain.


Overhead press 3x8
Leg press 4x20

Lat pull down 3x8
ISO row 2x10, 1x13

Seated row slow reps iso hold on concentric portion
187 lbs 2-4-2 count 3x8

70 minutes

Took too much time on Deadlifts


Never Stop Growing

[Loomer1]

When I am too tired to go heavy I count in the eccentric and concentric portions of the lift. Instead of the normal 1-0-2 lifting pattern. I will go 5-2-4. 5 seconds down, 2 second hold, 4 seconds up. All to get time under tension. When I say slow cadence it is just a slow count.

Some dude always tells me slow down when I lift. I told him to get stronger, but he is lb for lb stronger than me on a lot of lifts.

Sure you have heard of it. I use fancy words to confuse people. I work hand in hand with the government so it is a technique you develop over time.


Never Stop Growing

Ahh ok, I use that technique often. We all know it's about time under tension. I can feel a better pump when my sets last longer.

[Loomer1]

That is no joke. I just belted up and went for it. Gonna have the Mexican girl spot me next time. Need some extra encouragement.


Never Stop Growing

Haha, sounds like a solid plan.

[JohnMcc]

That is no joke. I just belted up and went for it. Gonna have the Mexican girl spot me next time. Need some extra encouragement.


Never Stop Growing

Mexican girl, "Ay Papi"

[MarvelNerd]

Christmas

Warz 1 ml
Insane labs 1 scoop


With my ankle not totally healed I can’t do the contrast training I want. So I am doing some strength training.

Barbell flat bench press - pyramid up. Hit a few solid reps of 320 since my son was home from college to spot me!

10,8,6,4,2, one down set 7

Squats Rep day 5 sets of 8 first squat in a month

Decline Easy bar tricep extensions 3x12
Superset dumbbell curls 3x10

Cross body curls 3x10

57 minutes including the warm up


Never Stop Growing

[MarvelNerd]

Back day

Preworkout Warz Enchanted labs Adrol/Dbol/Test base
If you have never used preworkouts I would recommend giving Enchanted labs or Exo a shot. Using a couple times a week is safe. Wouldn’t use ever day. I have been testing the Enchanted labs and really like them.
Going to cut back on using them every day.


45 minutes after use I feel euphoric and definitely feel strength increases.

Warm up then

Deadlifts

6,6,6,6,6,6 225-365 going light this week alternating heavy weeks nothing over 80 percent of max

Military Press

4 sets of 6 155-195lbs

Wide stance leg press
4 sets of 20 using 495 lbs. Ankle is feeling stronger day by day.

ISO Row machine 3 sets of 315, 1 set of 405 by 8

Seated row 209 4x12

Close Grip Supinated pull-down 4 sets 10 187, 209 lbs for 8

63 minutes


Never Stop Growing

[Loomer1]

Back day

Preworkout Warz Enchanted labs Adrol/Dbol/Test base
If you have never used preworkouts I would recommend giving Enchanted labs or Exo a shot. Using a couple times a week is safe. Wouldn’t use ever day. I have been testing the Enchanted labs and really like them.
Going to cut back on using them every day.


45 minutes after use I feel euphoric and definitely feel strength increases.

Warm up then

Deadlifts

6,6,6,6,6,6 225-365 going light this week alternating heavy weeks nothing over 80 percent of max

Military Press

4 sets of 6 155-195lbs

Wide stance leg press
4 sets of 20 using 495 lbs. Ankle is feeling stronger day by day.

ISO Row machine 3 sets of 315, 1 set of 405 by 8

Seated row 209 4x12

Close Grip Supinated pull-down 4 sets 10 187, 209 lbs for 8

63 minutes


Never Stop Growing

Good to see that ankle is getting better quickly.
I want to add in deads on backday. That's one lift that's always felt off to me. Tried to go super light and just work on form, but they never feel right.
Is there anything you do that might help get the right form?

[MarvelNerd]

Good to see that ankle is getting better quickly.
I want to add in deads on backday. That's one lift that's always felt off to me. Tried to go super light and just work on form, but they never feel right.
Is there anything you do that might help get the right form?

I walk up to the bar step in to the position I would use to do a standing long jump. I almost get into the position you would see on an Olympic lifter get into for a clean and jerk. Sit into it the lift almost.
As I am doing that I turn my pinky side of my hand towards my body to engage my lats. As I start lifting I push my knees back as I pull. Still trying to develop it more, but those are my cues. Really a lot of information from Ben Pollack and Charles Poliquin.


Never Stop Growing

[MarvelNerd]

Upper body hypertrophy day

No preworkout today.

Definitely tell the difference on the shoulder press, overhead press, Tbar row, bench press, and overall feel versus a preworkout. I think using them in variation throughout the week is the safest approach. Not running the same one everyday, but they give you an edge for sure.


Wide grip bench 5 sets of ten 225 light rep variation day

Banded upright row 3 sets 12-18 reps 70 lbs on bar 80 lb band for tension

Landmine overhead press 160x10

Back hyper extension 90 3x8

Tbar row 3 grip variations supinate, pronate, neutral 115 lbs 3x15

Machine shoulder press seat low for upper chest should focus 225x10 for 3 sets

45 minutes today

This makes me enjoy preworkouts even more. I see the lower reps and felt the struggle. Plus the pump is magnificent on them.


Never Stop Growing

[Loomer1]

I walk up to the bar step in to the position I would use to do a standing long jump. I almost get into the position you would see on an Olympic lifter get into for a clean and jerk. Sit into it the lift almost.
As I am doing that I turn my pinky side of my hand towards my body to engage my lats. As I start lifting I push my knees back as I pull. Still trying to develop it more, but those are my cues. Really a lot of information from Ben Pollack and Charles Poliquin.


Never Stop Growing

Shit, thanks man that helps! I'm going to give that a go.

[MarvelNerd]

Shit, thanks man that helps! I'm going to give that a go.

No problem! I hope it helps.


Never Stop Growing

[MarvelNerd]

Cardio

35-40 minutes on a stationary bike


Never Stop Growing

[MarvelNerd]

Leg day - rep day

Tren base/mtren Enchanted Labs

This had me coughing within 30 seconds of pinning my delt.
Sweating before I made it to warm up. Reps feeling good. Aggression and focus on point.

Warm up leg curls prone and standing
Banded side stepping for glutes

Squat

225, 245,275,295,245 sets of 10 3 min rest

Leg press 495 4 sets of 20

Leg curl 3x15

Leg extension 3x15

The calve workouts will have to wait a week or two. Tried some but it was a no go. 1 month out from falling off the step ladder.

50 including warm up


Never Stop Growing

[MarvelNerd]

Bench and back day
70 percent of max

Preworkout
Insane labs 1 scoop
Enchanted Labs 1 ml dbol/test base
Euphoric and strong brothers

I never liked running dbol, but as a preworkout twice a week I love the stuff.


Bench press

225, 245, 265, 265, 245, 225 sets of 7

Pendalay rows 4 set 10 185
Newer movement to me so really taking the time for form.

Barbell curl 3x10

Standing tricep extension 3x12

Wide grip lat pull down 3x15

Cable reverse high pull tricep extension
3x15

45 minutes

10 minutes on stationary bike


Never Stop Growing

[Loomer1]

Bench and back day
70 percent of max

Preworkout
Insane labs 1 scoop
Enchanted Labs 1 ml dbol/test base
Euphoric and strong brothers

I never liked running dbol, but as a preworkout twice a week I love the stuff.


Bench press

225, 245, 265, 265, 245, 225 sets of 7

Pendalay rows 4 set 10 185
Newer movement to me so really taking the time for form.

Barbell curl 3x10

Standing tricep extension 3x12

Wide grip lat pull down 3x15

Cable reverse high pull tricep extension
3x15

45 minutes

10 minutes on stationary bike


Never Stop Growing

I cant believe you can drink that insane labs preworkout! That shit is stronger than some drugs lol.
I tried it and couldnt workout. Felt like I couldnt focus at all.

[MarvelNerd]

I cant believe you can drink that insane labs preworkout! That shit is stronger than some drugs lol.
I tried it and couldnt workout. Felt like I couldnt focus at all.

I took two scoops, some cialis, preworkout, and some Chex rice cereal before I went . My whole upper body was tight from the pump. Might be why I had trouble sleeping later that night.

Honestly though the side effects are crazy. Nose runs, dick shrinks, feeling like you ate xtasy, raised blood pressure, heart beating fast, and then I take two scoops. It took a month for the sides to go away.


Never Stop Growing

[Loomer1]

I took two scoops, some cialis, preworkout, and some Chex rice cereal before I went . My whole upper body was tight from the pump. Might be why I had trouble sleeping later that night.

Honestly though the side effects are crazy. Nose runs, dick shrinks, feeling like you ate xtasy, raised blood pressure, heart beating fast, and then I take two scoops. It took a month for the sides to go away.


Never Stop Growing

I honestly cant believe they haven't pulled that off the shelves.
You're right though lol! It does feel like coming down after a long night on Xtc

[xmuscle]

Agree I don’t know what’s in that pre workout but I felt like shit all day taking 1 scoop.lol..

[MarvelNerd]

Agree I don’t know what’s in that pre workout but I felt like shit all day taking 1 scoop.lol..

I think it is the DMHA or DMAA. It probably has banned substances in it. So do my other preworkouts though.


Never Stop Growing

[MarvelNerd]

Today

Bench press

Cardio 30 minutes


Never Stop Growing

[MarvelNerd]

1/5/2023

Bench Press 6 sets 5-7 reps up to 275 lbs

Cardio 25 minutes 10 percent incline 3.2 mph

Trying to resensitize muscles while cutting some weight.


Never Stop Growing

[MarvelNerd]

Saturday

A rest day sort of of

I use Saturday to make sure the house is in order for the week.

Eat some things I like but not really go overboard.

I am in a cut phase.

My first step in a cut is to increase cardio. I eat pretty much the same every day so I have an idea of calories. I also log my food in Cronometer.


Today

75 g half in half 30 oz coffee elite whey protein
1 cookie with my daughter ( I have 3 girls at home)

Greek protein non fat 180 calories
Whey protein 120

4 oz chicken
4 oz ham
Mustard and low calorie keto bread high in fiber not fat

Homemade chicken parmesan sandwich
Brioche Bun 170
6 oz ground chicken 1 egg
Panko crumbs
Spaghetti sauce
Low fat mozzarella cheese


Will have protein and almond milk to finish the day.


Never Stop Growing

[MarvelNerd]

Chest Day/ Tricep Day

Insane labs psychotic 1 scoop
Warz Enchanted Labs
This has Adrol/ Dbol/ Test no ester

You feel the Dbol and the strength increase is great when you are trying to maintain strength while dropping calories

Rice Chex mix 42 grams
Almond milk

Bench press

185, 215, 255, 290, 325, 285

Using a 10,8,6,4,2,4 pyramid scheme except I did 325 by 3 that extra rep brought to you by WarZ

Dips 2 sets to failure

Tricep push downs 3 sets 10,20,12


Cardio 30 minutes

Incline walking heart rate 125-130 which is my fat burn level

I had my energy systems levels actually scientifically checked. My VO2 levels verified.

70 g half and half
30 g of whey protein
25 g half and half -needed more coffee

Lunch
8 oz chicken
Broccoli 1 bag
Jasmine rice seasoned half a cup


Greek yogurt added protein






Never Stop Growing

[MarvelNerd]

Half n half 70 g 100
Keto bread 35
18 grams peanut butter 95
34 g of whey 130

3 cups nonfat cottage cheese 480 calories
1 3/4 Jasmine 290 calories

1/2 acorn squash
Pork from the local butcher 200
2 scoops whey 270


2 scoops whey almond milk 270


Protein ice cream 290 calories
Sugar free pudding mix flavor
Xantham gum
Ice
Whey
Almond milk

Rice Chex mix post workout 120 grams 480
Almond milk


Legs and back

Warm up extensions and squats

Squats
Sets of 5 working sets of 8 225,275,275,295,245

Leg extensions
3 sets 15,15,12

Leg press 3 sets of 15

Lat pull-down 3 sets of 15
Aiming for a 70 degree angle

Close grip pull down
3 sets of 12

Seated row 3x12

I am cutting so I increased my reps to decrease the stimulation to fatigue ratio for recovery during the cut phase.


Never Stop Growing

[MarvelNerd]

Chest/Cardio day

75g half n half
1 scoop whey
1 piece Lewis family keto bread
17 grams peanut butter

Jasmine rice 1 3/4 cups
10 ounces chicken breast
Spicy farm dust

Preworkout

Performax 1 scoop

Chest warm up

185x5,225x5,260x6,260x6,260x6,260x7

Cable curls 3x15

Seated rows 2x15

Cable upright rows 2x15

35 minutes of cardio


60 grams of Apple Jacks
68 grams of elite whey
Almond milk

Protein ice cream
Almond milk 30 calorie
Xantham gum 1/2 tsp 0
Ice 0
Whey 260 48 grams protein
Powder peanut butter 50
340 calories



Never Stop Growing

[MarvelNerd]

Today was a simple cardio day

Walked for 35 minutes at 11 percent grade on the treadmill.

Bfast

75 g of half n half
34 g of elite whey
25 oz coffee
Almond milk
Zero calorie cinnamon flavor
3 shots of espresso
1 piece Lewis keto bread
18 grams of Peanut butter

Lunch
170 calories nonfat yogurt 340 grams
68 g of elite whey protein


Protein ice cream post workout
Ice
Muscle tech protein 92 g
Almond milk
Cocoa
Cinnamon sugar free skinny syrup
Xantham gum


Dinner

Potatoes
Broccoli
Small portion of meat loaf

Low fat cottage cheese
My only real goal is 250 g of protein
Keeping fats moderate at 60-70 g


Never Stop Growing

[MarvelNerd]

Posterior Chain

Working out fasted may be for some people JJB1 comes to mind.

For the rest of us there are preworkouts from our sponsors.

Todays workout included insane labs psychotic

1 ml of Enchanted Labs Tren base/mtren
30 minutes in and I am sweating. Haven’t hit the gym. Literally cured my chest cold as I started coughing.

Had to hit it fast today

4 working sets of Larson Presses for my bench variation
Basically benching without your feet on the ground

5 sets of deadlifts 275,315

RDL 225 3 sets 10
Really focus on the hip hinge and hit those hams and glutes

38 minutes

Bfast

Coffee
Protein
Half n half

Lunch

1 percent cottage cheese 480 calories
1 slice of bread
135 grams of spaghetti
1/3 cup of sauce
3.5 ounce piece of banana bread

Snack

Greek yogurt 340 g
Cellucor protein 55g

Dinner

5 oz meat loaf
Jasmine Rice
4 servings of cauliflower

Protein goal 250
Carb 250
Fats 60-70

I aim for 2700 knowing I may snack a little.
Currently cutting on around 3000 calories a day.
Added 4 days of cardio while aiming for 400-500 calories burned when completing cardio.

Never Stop Growing

[Loomer1]

Posterior Chain

Working out fasted may be for some people JJB1 comes to mind.

For the rest of us there are preworkouts from our sponsors.

Todays workout included insane labs psychotic

1 ml of Enchanted Labs Tren base/mtren
30 minutes in and I am sweating. Haven’t hit the gym. Literally cured my chest cold as I started coughing.

Had to hit it fast today

4 working sets of Larson Presses for my bench variation
Basically benching without your feet on the ground

5 sets of deadlifts 275,315

RDL 225 3 sets 10
Really focus on the hip hinge and hit those hams and glutes

38 minutes


Never Stop Growing

I hit it fasted but I'm also at the gym at 4 or 5am. My stomach isnt ready for food until about 7ish lol.

Funny you mentioned the gym curing your chest cold. That's happened to me many times.
I'll feel sick, not bad enough to put me down so I'll go workout. Its hell at first but then I'll start feeling better. By the time I'm driving home it's pretty much 100% gone.

[MarvelNerd]

I hit it fasted but I'm also at the gym at 4 or 5am. My stomach isnt ready for food until about 7ish lol.

Funny you mentioned the gym curing your chest cold. That's happened to me many times.
I'll feel sick, not bad enough to put me down so I'll go workout. Its hell at first but then I'll start feeling better. By the time I'm driving home it's pretty much 100% gone.

Well the tren base always makes me cough so that helped and with the gym, breathing and sweating I feel so much better.

I like fasted cardio but I just lift better when I have some carbs.


Never Stop Growing

[MarvelNerd]

Leg variation day

Preworkout Warz Dbol,Adrol,TNE compliments of Enchanted labs

I enjoy the euphoria of Dbol. Just a good mood for lifting and the extra strength when you are sore is great. Glutes are stiff from RDLs.

Box squats 225, 275, 315, 315 sets of 10

This exercise has bleed over to squats and deadlifts.
Bracing and spinal erectors for deads and quads on the squat

Wide stance leg press 3 sets of 20 495 lbs

Underhand Lat pull-down 3x15

Dumbbell shrugs 3x20

Leg extension 1x15, 1x20

45 minutes

Bfast

Keto bread
1 Tbs peanut butter
70 g of half n half
Cellucor whey

Jasmine rice
5 oz of meatloaf
67 grams of cellucor whey
Almond milk

130 calories bag of kettle chips

Almond milk
Whey protein

Jasmine Rice 250 calories
3 oz of meatloaf
Green beans

Protein ice cream 300


Never Stop Growing

[MarvelNerd]

Chest day

Undefeated by Enchanted Labs
50mg Dbol/ 50 TNE
1.25 ml
Pulled a little more than I meant to, but what the heck

This is my personal favorite for feeling good while I lift. Euphoric and strong.

A scoop of preworkout and you are focused and pumped.

1/2 a cialis or viagra and you are set. Pumps so strong it takes longer to recover from the pump than the set.



Chest
Pyramid up and down sets
185, 215, 255,290, 225

Superset

Bicep curls sets of 20
Tricep push downs sets of 15

Dips body weight sets to failure feet facing out in front of the chest- mountain dog style.

Cardio

65 minutes


Never Stop Growing

[MarvelNerd]

No cardio on leg day

Insane labs 1 scoop

Enchanted Labs Tren base/mtren

Tren base burns. My poor quad.

Warm up

Body squats, low weight close stance, wide stance squats, leg extensions

Squats sets of 6

225, 245, 275, 305, 335, 365

Heaviest I have went since spraining my ankle
Felt pretty good, ankle was good, lower back was good, quads felt like they could handle more.

Leg press 3 sets of 20 585

Leg extensions 3 sets 10-12 170,180,190 did some myo reps not counted in the set because I rested 5 seconds between each rep

Medium grip lat pull down 3 sets 12

Close grip v bar 2 sets
1 set of 12
Next set was to 8 with a 5 second iso hold at bottom and middle of lift. 10 second stretch at the top

Mid grip row 2 sets same as above
My upper back is sore already

65 minutes including warmup

I ate 2 pieces of toast with powdered peanut butter.
1 scoop of whey

I took my family out for Sushi before hitting the gym.

Fantastic leg pump


Never Stop Growing

[MarvelNerd]

Chest Rep Day

Warm up

Insane labs psychotic 1 scoop

50 grams of Rice Krispies
Almond milk

Barbell Bench Press

185, 225, 255,255,255, 255 sets of 7

Preacher Curl

3 sets of 12

Standing Dumbbell Tricep Extension

3 sets of 15

French Press

3 sets of 15

Cross Body Curl

3 sets of 10

30 minutes of Cardio


Never Stop Growing

[MarvelNerd]

Chest and back day

Deadlifts

Heaviest I have went since November.

225, 275, 315, 365, 405, 455 sets of 5

RDL - really focus on the hip hinge using soft knees and not locking my knees

275 x 8 3 sets

Close grip bench press

185x15, 205x10, 205x10,185x10, 215x8

45 minutes


Never Stop Growing

[MarvelNerd]

Donated Blood today

Hate lying but my blood is rich in nutrients.

Enchanted Labs Warz 1.25 ml
Insane labs 1 scoop

Todays workout is a Squat Variation

Warm up with leg curls and low weight squats

Box Squats

225,275,315,335 sets of 8

Wide Stance Leg press 585 3 sets 20

Dumbbell shrugs 100, 110, 120 sets

38 minutes


No breakfast got called into work at 1 am last night.

Donated blood then took a 2 hour nap


Rice Krispies 50 grams
1 piece of keto bread 2 tbs pb

Workout

Turkey 12 oz
Mashed potatoes made with almond milk

My current supplements

Milk thistle
NAC
Gabba
Red Rice yeast
Fish oil
An extensive multivitamin
TRT dose of test cyp

Blood pressure 130/72



Never Stop Growing

[MarvelNerd]

40 minutes of cardio today some stretching


Never Stop Growing