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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.
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I’ll be following too! Let’s work!!
Advanced Pharma | Advanced Pharmaceutical
CHECK US OUT!
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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
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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.
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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
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.
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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
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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
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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.
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Tortillas looking great
Keep up the great work
NOBODY CARES, WORK HARDER
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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.
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