Thread: Road to Nationals & Redemption Log

Im feelin that arm workout. Im gona use it this week

Sent from my SM-N950U using Tapatalk

Originally Posted by Cmack053

Im feelin that arm workout. Im gona use it this week

Sent from my SM-N950U using Tapatalk

Hell yea go for it brotha! It was a banger


Sent from my iPhone using Tapatalk

Day 15: Monday August 19th

**Notes:
Started the week off right with some squats and leg work. Had a good workout all things considered. Been feeling a bit of tightness in my right quad the last few weeks which was the worst it’s been today. So I was rolling out between sets and being mindful. Afterwards I scarped, rolled out, iced & wrapped that leg and it’s been feeling better. Point in mentioning this is to due the pre-hab stuff. Stretching, rolling, decompressing, scraping, etc are just as important if not more then the training itself. Gotta take care of the body especially when you’re training hard and pushing limits.

**Protocol:
Test E: 750mg per week
EQ: 600mg per week
Tren A: 300mg
Mast P: 300mg
Aromason: 25mg (Mon/Weds/Fri/Sat)
Provi: 50mg ED
Gh: 4ius ED
T4: 100mcg ED



**Supps:
Probiotics - gut health
Digestive enzymes - gut health
Hawthorne berry - BP
NAC - liver
Milk thistle - liver
Vitamin K - cholesterol
Citrus Bergamont: cholesterol
Ashwaganda - cortisol
Berberine - insulin resistance (GDA)
Turmeric - inflammation
Fish oils - joints/inflammation
Olive leaf extract - immune system
Astralgus: kidney

**Routine:
5am: Pinned 1iu GH then did 30 minutes fasted cardio

5:45am: meal 1 - 8oz liquid egg whites, 1 scoop whey isolate protein, 1/4 cup cream of rice

9:30am: pre workout protocol - pinned 2iu gh + 2 scoops pre workout ignition switch by Axe & Sledge

10am: meal 2 - 2 scoops whey isolate protein + 1.25 scoops karbolyn

10:30am: squat day
Leg extensions
3 sets, 12-15 reps

Hack squats
3 sets, 10-12 reps

Hack front squats
2 sets, 8-10 reps

Single leg extension superset with machine adductors
3 sets, 20-30 reps

Single leg calf ext superset with walking body weight lunges
3 sets, 30 reps/20 total steps there & back

Post workout cardio: 22 minutes steady state

**post workout shake: 1 scoop whey isolate protein

1:15pm: meal 3 - 3 whole eggs + 4 egg whites + 7oz jasmine rice + 3oz broccoli

4pm: meal 4 - 2 scoops whey isolate protein

6:30pm: meal 5 - 8oz chicken + 7oz jasmine rice
+ 1 tbps macadamia nut oil + side salad with apple cider vinegar

9pm: meal 6 - 6.5oz chicken + big leafy green salad w/ apple cider vinegar

9:45pm: pin 1iu gh + 2 scoops sleep EAA’s mixed with water + 50mcg T4


Sent from my iPhone using Tapatalk

What do you think is causing the tightness in the right quad? Or is it from a prior injury?

Sent from my SM-N950U using Tapatalk

Originally Posted by Cmack053

What do you think is causing the tightness in the right quad? Or is it from a prior injury?

Sent from my SM-N950U using Tapatalk

Just wear & tear. When you train heavy and have muscle breakdown there can be adhesive tissue that builds which makes the muscle fascia gunk up and become stuck together. Which in turn prohibits the fascia from gliding like it should hence feeling tightness.

Also I still have some ankle mobility issues from my surgery in November so I think it’s also mobility issue + over compensation from the surgery


Sent from my iPhone using Tapatalk

That makes sense. I think i have the same thing going on in my left knee. Its no a pain at all. But it gets super tight especially when im doing higher reps on hack squats.

Sent from my SM-N950U using Tapatalk

Originally Posted by Cmack053

That makes sense. I think i have the same thing going on in my left knee. Its no a pain at all. But it gets super tight especially when im doing higher reps on hack squats.

Sent from my SM-N950U using Tapatalk

Gotta do that fascia work and break up that adhesive tissue that accumulates from clangin & bangin bra


Sent from my iPhone using Tapatalk

Day 16: Tuesday August 20th

**Notes:
Was feeling yesterday’s leg workout a bit today especially as the day went by. Had a killer chest & tricep workout. Everything felt good mind-muscle connection wise and strength is holding up the best it can.

Tmrw is mid week weigh ins so im looking forward to where I’m at in the AM
**Protocol:
Test E: 750mg per week
EQ: 600mg per week
Tren A: 300mg
Mast P: 300mg
Aromason: 25mg (Mon/Weds/Fri/Sat)
Provi: 50mg ED
Gh: 4ius ED
T4: 100mcg ED



**Supps:
Probiotics - gut health
Digestive enzymes - gut health
Hawthorne berry - BP
NAC - liver
Milk thistle - liver
Vitamin K - cholesterol
Citrus Bergamont: cholesterol
Ashwaganda - cortisol
Berberine - insulin resistance (GDA)
Turmeric - inflammation
Fish oils - joints/inflammation
Olive leaf extract - immune system
Astralgus: kidney

**Routine:
5am: Pinned 1iu GH then did 30 minutes fasted cardio

5:45am: meal 1 - 8oz liquid egg whites, 1 scoop whey isolate protein, 1/4 cup cream of rice

9:30am: pre workout protocol - pinned 2iu gh + 2 scoops pre workout ignition switch by Axe & Sledge

10am: meal 2 - 2 scoops whey isolate protein + 1.25 scoops karbolyn

10:30am: Chest & tricep workout
Hammer single arm iso flat press
3 sets, 12/10/8 reps

Bb flat bench
4 sets, 10/8/6/failure

Smith incline bench
4 sets, 6/6/7/12 reps

Standing cable flies
6 sets, 15-20 reps

Hammer bent over dips superset with lo incline db flies
3 sets, 15-20 reps

Cable tricep rope pushdown superset with ez bar tricep pushdown
4 set, 15-20 reps

Cable overhead rope extension superset with cable ez bar underhand pushdown
3 sets, 20 reps

Post workout cardio: 22 minutes steady state

**post workout shake: 1 scoop whey isolate protein

1:15pm: meal 3 - 3 whole eggs + 4 egg whites + 7oz jasmine rice + 3oz broccoli

4pm: meal 4 - 2 scoops whey isolate protein

6:30pm: meal 5 - 8oz chicken + 7oz jasmine rice
+ 1 tbps macadamia nut oil + side salad with apple cider vinegar

9pm: meal 6 - 6.5oz chicken + big leafy green salad w/ apple cider vinegar

9:45pm: pin 1iu gh + 2 scoops sleep EAA’s mixed with water + 50mcg T4


Sent from my iPhone using Tapatalk

Day 17: Wednesday August 21st

**Notes:
Weighed in at 239.2lbs but didn’t take a dump this morning so I feel like I would have been lighter. Still down a smidge nonetheless from Saturday.

Today was a fucking banger for the books. Clangin & Bangin to the fullest. Effort was very high and intensity was through the roof. Definitely one for the books and I plan to continue to build off that.

**Protocol:
Test E: 750mg per week
EQ: 600mg per week
Tren A: 300mg
Mast P: 300mg
Aromason: 25mg (Mon/Weds/Fri/Sat)
Provi: 50mg ED
Gh: 4ius ED
T4: 100mcg ED
T3: 25mcg ED



**Supps:
Probiotics - gut health
Digestive enzymes - gut health
Hawthorne berry - BP
NAC - liver
Milk thistle - liver
Vitamin K - cholesterol
Citrus Bergamont: cholesterol
Ashwaganda - cortisol
Berberine - insulin resistance (GDA)
Turmeric - inflammation
Fish oils - joints/inflammation
Olive leaf extract - immune system
Astralgus: kidney

**Routine:
5am: Pinned 1iu GH then did 35 minutes fasted cardio

5:45am: meal 1 - 8oz liquid egg whites, 1 scoop whey isolate protein, 1/4 cup cream of rice

9:30am: pre workout protocol - pinned 2iu gh + 2 scoops pre workout ignition switch by Axe & Sledge

10am: meal 2 - 2 scoops whey isolate protein + 1.25 scoops karbolyn

10:30am: back & bicep workout
Mag wide grip lat pulldowns superset with rope rear delt pulls
3 sets, 10-12/15-20 reps

Smith bent over rows
3 sets, 12/12/9 reps

Wide grip pull ups
4 sets, 10-12 reps

Rack pulls
3 sets, 15/15/6 reps

Tbar chest supported rows
2 sets, 12/10 reps

Deadlifts
2 sets, 10/12 reps

Bb curls
3 sets, 10-15 reps
*second set drop set
*third set double drop set

Cable single arm hi curls
3 sets, 15-20 reps

Post workout cardio: 25 minutes steady state

1:15pm: meal 3 - 6.5oz shrimp + 7oz jasmine rice + 1 tbsp macadamia nut oil + 3oz broccoli

4pm: meal 4 - 2 scoops whey isolate protein

6:30pm: meal 5 - 6.5oz chicken + 7oz jasmine rice
+ 1 tbps macadamia nut oil + side salad with apple cider vinegar

9pm: meal 6 - 6.5oz chicken + big leafy green salad w/ apple cider vinegar

9:45pm: pin 1iu gh + 2 scoops sleep EAA’s mixed with water + 50mcg T4


Sent from my iPhone using Tapatalk