Daily Log to 2019 Show Season

[Mac11wildcat]

Sorry for the delay; here’s the plan.
****
Training

super simple model. Week 1 is straight set to failure. Planning for 4 of these per day. Week 2 adds one rest pause to each failure set. Week 3 adds another. Repeat for week 4. Then week 5 becomes a new week 1 with a higher weight on the bar. Built in load, itensity, and volume periodization.

Day 1: Arms (high)
Day 2: Legs
Day 3: Chest/Back (high)
Day 4: Off
Day 5: Push/tris
Day 6: Pull/bis
Day 7: Legs (high)
Day 8: Off

- this will probably change but it addresses my current weaknesses with back 2x, chest 2x a dedicated arm day, and 2 leg days
****
Diet
- 3 separate days; high, normal, and off. Something new to try as I’ve always tried to keep cals consistent all week.

Use of gH, slin, and carbs is to try and keeping sensitivity high with slin inly 3/8 days, gH for 6/8 with 3 of them just being a fasted 1iu.

TRAINING DAY - HIGH - Phase 1
4900cals, 400p/600c/100f
6:00AM
-1iu gH

6:30AM
-20m cardio, coffee

7:15AM
-5-10iu slin

7:30AM
-Meal 2: 2 eggs, 10oz whites, 400g Greek yogurt, 50g fruit, 2 piece toast

10:00AM
-Meal 3: 9oz sirloin, 2 shrimp, 2 cup rice

12:45PM
-2iu gH

1:15PM
-5-10iu slin

1:30PM
-Pre: 1.5 scoops MRE Lite, bagel, 1/3 cup COR, chocolate syrup

2:30PM
-Intra: 1 scoop EAAs, 20oz Gatorade

4:30PM
-Post: 1.5 scoops MRE Lite, banana, 100g worth of cereal

5:15
-5-10iu slin

5:30PM
-Meal 4: 8oz chicken, 2 cup rice

9:00PM
-Meal 5: 2 eggs, 10oz whites, 50g carbs worth of oatmeal
****
****
TRAINING DAY - NORMAL - Phase 1
3900cals 400p/300c/100f

6:00AM
-2iu gH

6:30AM
-20m cardio, coffee

7:30AM
-Meal 2: 2 eggs, 10oz whites, 400g Greek yogurt, 50g fruit

10:30AM
-Meal 3: 9oz sirloin, 2 shrimp, 1 cup rice

1:30PM
-Pre: 1.5 scoops MRE Lite, bagel

2:30PM
-Intra: 1 scoop EAAs

4:30PM
-Post: 1.5 scoops MRE Lite, banana, 50g carbs worth of cereal

5:30PM
-Meal 4: 9oz chicken, 1 cup rice

9:00PM
-Meal 5: 2 eggs, 10oz whites, 25g carbs worth of oatmeal
****
****
OFF DAY - Phase 1
3600cals 400p/200c/100f

6:00AM
-20m cardio, coffee

6:30AM
-Meal 1: 16oz coffee, 1 scoop MRE lite, 1 tsp coconut oil

7:30AM
-Meal 2: 2 eggs, 10oz whites, 200g Greek yogurt, 50g fruit

10:30AM
-Meal 3: 9oz sirloin, 2 shrimp, 1 cup rice

1:00PM
-Meal 4 - 2 scoops MRE lite, 1 apple

3:30PM
-Meal 5: 9oz ground beef, 1 cup rice

6:00PM
-Meal 6: 9oz chicken, 1 cup rice

9:00PM
-Meal 7: 2 eggs, 10oz whites, 30g carbs from oatmeal
****
Gear - can always change but just a rough outline..

Week 1-4
Test Cyp - 750 (3000) - .9
Deca - 400 (1600) - .4
EQ - 600 (2400) - .6

Week 5-8
Test Cyp - 750 (3000) - .9
Deca - 400 (1600) - .4
EQ - 600 (2400) - .6

Weeks 9-10
Test Cyp - 750 (3000)
Deca - 400 (1600)
EQ - 600 (2400)

Weeks 11-12
Test Cyp - 750 (3000)
Deca - 400 (1600)
EQ - 600 (2400)
Anadrol - 50

Week 13-14
Test Cyp - 750 (3000)
Deca - 400 (1600)
EQ - 600 (2400)
Anadrol - 75
Tren - 350

Weeks 15-16
Test Cyp - 750 (3000)
Deca - 400 (1600)
EQ - 600 (2400)
Anadrol - 100
Tren - 350

Diet will progress proportionately across all days. Off days are considered base carbs. Training days considered 150% carbs. High training days are considered 300% carbs. As it progresses these will probably get closer together as I’ll definitely hit a ceiling on high days. Gear is always Subject to change given progress. Training will be very simple based on that scheme but the days/split may change as needed.

And here’s my starting point. Started this Monday waking up around 198.

 

[Eman]

2 shrimp

Mac, I'm concerned... No well adjusted individual can eat just two shrimp. Maybe just two cold ones while you're heating up the rest of them.

 

[Mac11wildcat]

Mac, I'm concerned... No well adjusted individual can eat just two shrimp. Maybe just two cold ones while you're heating up the rest of them.

They’re just added variety in my meals is all. And too expensive to eat by themselves for a meal haha.

 

[Eman]

They’re just added variety in my meals is all. And too expensive to eat by themselves for a meal haha.

I actually eat shrimp almost daily with steak, kind of made me laugh seeing that you were doing the same thing. Hard to get sick of eating steak and shrimp everyday! Honestly surprised it's not more popular of an add on to a meal for lifters... Price is probably the issue for a lot of people I'm sure.

 

[Mac11wildcat]

I actually eat shrimp almost daily with steak, kind of made me laugh seeing that you were doing the same thing. Hard to get sick of eating steak and shrimp everyday! Honestly surprised it's not more popular of an add on to a meal for lifters... Price is probably the issue for a lot of people I'm sure.

For sure is a great protein source and there’s nothing that tastes the same or has the same texture that’s easy to prep. I’m digging it.

Ben Pakulski posted about varied protein sources in the same meal a few years ago and it makes sense.

And agreed, people eating just chicken breast are fucking up; steak and seafood ftw.

 

[Eman]

For sure is a great protein source and there’s nothing that tastes the same or has the same texture that’s easy to prep. I’m digging it.

Ben Pakulski posted about varied protein sources in the same meal a few years ago and it makes sense.

And agreed, people eating just chicken breast are fucking up; steak and seafood ftw.

I can't do chicken breast anymore... I survive on steak pretty much exclusively. I can't honestly remember the last time I didn't have a day without steak. Adding the shrimp just makes a badass meal even better.

 

[Mac11wildcat]

Week 1 complete. 5/7 days training (Sunday an early off day for Mother’s Day). 3 high days, 2 off, 2 regular (per the above diet).

Probably adding carbs tomorrow. Off and normal training days will probably get 25-50g carbs. High days will be the same or more. Where I’m at now weight wise is much lower than my previous max but my overall look is very close so that’s encouraging. The less weight I need to add the better, obviously. 220-225 this go around with some time for it to settle in before prepping for a show should do it

 

[Mac11wildcat]

Practicing what I preach with some bloodwork here. Couple notes:
-I knew my glucose was high, but my a1c turns out to be pretty damn good for the amount of carbs I consume, looking at sleep issues being the driver for the glucose at 100, if anyone’s more of an expert, as a diabetic or just knowledgeable, I’m all ears
-MCH/MCV/RDW first time being out of range but also minuscule deflection from norm
-Estrogen HAS to be a mistake, fucking 3...no way
-t3 uptake high with a normal TSH is apparently NBD
-lipids have a couple markers just slightly out, not overly concerned but something to keep an eye on
-hematocrit/rbc/hemoglobin as expected, i donate regularly

this test was on 250mg in one shot weekly, pin was roughly 48hrs before blood was drawn

 

[Mac11wildcat]

10lbs in 10 days

 

[Logan44551]

10lbs in 10 days
View attachment 130154 View attachment 130156 View attachment 130155

Looking freaking jacked

 

[Hawkins]

@Mac11wildcat - any chance you’re having sleep apnea..?

Elevated fasted BG with consistently elevated H,H and RBC kinda makes a case for it.

Just a thought while I was reading through, buddy.

 

[Mac11wildcat]

@Mac11wildcat - any chance you’re having sleep apnea..?

Elevated fasted BG with consistently elevated H,H and RBC kinda makes a case for it.

Just a thought while I was reading through, buddy.

What’s HH?

I have an app tracking sleep currently and snoring is minimal. I bought a mask a few months ago and am going to start using it regardless as I think 220 is where I did see sleep apnea. I’m convinced it’s sleep related, just not sure apnea is the current issue, but a very plausible one.

as far as RBC..I think it’s far more likely an elevated total T and use of AAS in general is to blame there as it coincides with the MCH/MCV showing slightly smaller cells

 

[Hawkins]

What’s HH?

I have an app tracking sleep currently and snoring is minimal. I bought a mask a few months ago and am going to start using it regardless as I think 220 is where I did see sleep apnea. I’m convinced it’s sleep related, just not sure apnea is the current issue, but a very plausible one.

as far as RBC..I think it’s far more likely an elevated total T and use of AAS in general is to blame there as it coincides with the MCH/MCV showing slightly smaller cells[/

Hematocrit and Hemoglobin

Your prob right....

 

[Hawkins]

What’s HH?

I have an app tracking sleep currently and snoring is minimal. I bought a mask a few months ago and am going to start using it regardless as I think 220 is where I did see sleep apnea. I’m convinced it’s sleep related, just not sure apnea is the current issue, but a very plausible one.

as far as RBC..I think it’s far more likely an elevated total T and use of AAS in general is to blame there as it coincides with the MCH/MCV showing slightly smaller cells

Hematocrit and Hemoglobin

 

[Mac11wildcat]

Hematocrit and Hemoglobin

Probably not something I’ll be able to identify explicitly as I do give blood often. Appreciate the insight brother. Comments are def noted.

 

[Mac11wildcat]

Loving this progression scheme. Here’s an example with my arm day. 4 failure sets (warmup sets obviously done beforehand), pump/metabolic stuff done after I don’t record. So easy to track and satisfying to progress in.

Arms
X. Exercise - Weight (lbs or stack)xReps (week 1)/+ rest pause reps (week 2) /+ 2nd rp reps (week 3)/+ 3rd rp reps (week 4, tbd)
1. Single Arm Cable Ext - “9”x7, 7/3, 8/4/3
2. Single Arm Preacher Cable - “7”x8, 8/4, 9/4/3
3. Vbar Pushdown - 95x12, 12/4, 14/5/4
4. Single Arm Cable Curl (across) - “7”x9, 9/3, 10/4/2

 

[Silentlemon1011]

Loving this progression scheme. Here’s an example with my arm day. 4 failure sets (warmup sets obviously done beforehand), pump/metabolic stuff done after I don’t record. So easy to track and satisfying to progress in.

Arms
X. Exercise - Weight (lbs or stack)xReps (week 1)/+ dropset reps (week 2) /+ 2nd dropset reps (week 3)/+ 3rd dropset reps (week 4, tbd)
1. Single Arm Cable Ext - “9”x7, 7/3, 8/4/3
2. Single Arm Preacher Cable - “7”x8, 8/4, 9/4/3
3. Vbar Pushdown - 95x12, 12/4, 14/5/4
4. Single Arm Cable Curl (across) - “7”x9, 9/3, 10/4/2

View attachment 130269
View attachment 130268

The weight is really adding up quite nicely.

Staying nice and symmetrical while you fill in as well.

Since Bodybuilding is starting to penalize the blocky/asymmetrical mass monsters more and more, I'm assuming your pretty confident for when shows start opening up again?

 

[Mac11wildcat]

The weight is really adding up quite nicely.

Staying nice and symmetrical while you fill in as well.

Since Bodybuilding is starting to penalize the blocky/asymmetrical mass monsters more and more, I'm assuming your pretty confident for when shows start opening up again?

After getting my shit pushed in at USAs last year I’m not confident about much except that I didn’t spend enough time at 220. I was undersized. 212 now is WAY different from 212 the first time. I needed to let it “soak” and hover there before prepping. Lesson learned.

My shape is always going to be pretty good because my shoulders sit fairly wide and my waist is fairly small, I just lack all the density I need to get it done.

 

[Mac11wildcat]

100g carbs added to high days, 50 to normal days, off days staying the same.

FYI frosted mini wheats are dense AF as far as carbs go. New postworkout.

 

[Mac11wildcat]

This is important

30 nuggs, 4 of any of fries/Mac n cheese/cookie, drink, $15