Flippers Primo Adventure

[Flippers]

Hey ya'll, I will be starting a cycle once I am back to pre-covid shape. I have been back at it for about 3 weeks now and am probably 75% of the way there. I was doing calisthenics and cardio from March to may, then off from May to July from gyno surgery complications. I resumed weightlifting the beginning of August.

I am open to all suggestions/comments.

Stats
28 y/o
5'11" and 3/4ths. Always the 3/4ths!
194 lbs
14% body fat
These are from my most recent DEXA which was Aug 3rd.

I weight 195 now so my guess is my BF is probably in the high 12s, low 13s. I will do another DEXA scan before I start.

I am aiming to be high 190s/low 200s under 12% before starting.

Cycle
Weeks 1-6 (EOD pins)
200mg test cyp
300mg primo e (bump up to 600mg on week 4)
300mg primo a (injectable)

Weeks 6-20 (MR pins)
200mg test cyp
600mg primo e

I am considering finishing with var, but blood work on my lipids will be the gauge for that.
I have ralox and aromasin on hand, both pharma. I don't anticipate needing them, however.

Goals
Based on my job I need to be under 200lbs so I am trying to get the fabled "recomp". My objective would be 197~ sub 9%. This would mean from today a change of
+13~ lbs LBM
-10~ lbs of fat
When I start I will be closer to this goal, so more likely a 10/10 split.

History
I have ran 3 real cycles, 1 of which was interrupted due to an accident. In high school I messed around with the grey-area PH and DS market. I wouldn't consider those cycles, more so mistakes. Thus in result I am on TRT.

I have a come and go heart arrhythmia called atrial flutter. Because of this I avoid stims and the more toxic AAS. I do cardio religiously and have only had one episode in the last 5 years. I monitor my BP very closely. My most recent echocardiogram looked good. No LVH, only trivial mitral valve regurg which is probably from my chronic strep infections as a child damaging the valve.

Training
I work with a trainer at a nearby gym. They are allowed to stay open because they are a service. Otherwise I am stuck with home equipment.

I go to the gym 2x a week. Currently we are doing GVT, but when I start the cycle it could change.
I have a bar and weights at home, plus bands and DBs. I follow my coach's programming on this.
I take 1 "rest" day a week, but my workouts aren't all intense. Typically I will do 2-3 very intense, 2 moderate and 1 easy.

For recovery I do ruck hikes, walks, easy spinning, and 15-30m of yoga every day. Targeted mobility therapy if anything hurts particularly that day. I see a chiro 2x a week because my insurance covers it and is expiring soon.
I do some form of cardio nearly every day. Cycling 2-3x a week, conditioning 2x a week, hiking/rucking 1x a week and easy walks every day.

Diet
My diet is fairly consistent. Anytime I record my calories, I am within 10% of where I aim to be just from intuition.
However, I will be monitoring calories in/out on cycle since that 10% can make quite a difference.
I will start at 2750 kcal/220g protein, carb/fat ratios change based on the workout (and also what my wife makes that night). I will decrease by 250kcal if weight stalls.

How I Will Report
I plan on doing weekly reports. I will put weight average, BF from scale average, waist circumference, BP average, doses, average kcal, and any other notes such as labs, notable strength gains, side effects, etc.

Let me know what you think! I am guessing an early September start.

 

[Eman]

I'm assuming you've never tried primo ace before? Never heard of a happy ending to that story.

 

[Flippers]

I'm assuming you've never tried primo ace before? Never heard of a happy ending to that story.

You would be correct. I will start small, maybe 25mg to test the water. If the PIP is bad with 25mg or 50mg I will ditch it or just consume the oil to turn it into an oral and go 100mg/day.

 

[little]

Why do you have to stay 200lb or under?

 

[FR0Z3N_B0MB3RRR]

Do you ll post pre and post pics? Would be interested

 

[Flippers]

Why do you have to stay 200lb or under?

Weight limitation, I would rather not say what I do for security reasons. It's not a common job. I have never been over 200 but my guess is they wouldn't cancel my shifts because I weighed in at 201. They're monthly weighs, so as long as I'm under 200 for the weigh in check I'm good. The limit is actual 220 but clothing+gear it comes out to right around 20lbs.

 

[Flippers]

Do you ll post pre and post pics? Would be interested

I am considering it. I will need to find a reliable way to blur out my tattoo.
If I dont I will have the DEXA scans which will be a paper representation at least.

 

[Flippers]

Alright primo a is out, the source rep didn't seem to understand that bayer rimobolan was primo e, he swore it was primo a, showed up today sure enough primo e. I hear this is faked quite often and I got a good deal on it since it was expired by a few months. I am going to labmax it. It looks good but people are pretty damn clever at counterfeiting these days.

 

[Flippers]

9/7 will be start date. I am approaching where I left off pre-pandemic. Strength wise I am probably 80% back, physique wise maybe 70%.

200mg test cyp, 600 primo e. Will bump up to 800 potentially. Finish off with a 6 week run of var 30-40mg.

I'll take measurements at the start and then every 2 weeks, with the exception of the waist I will do 2x a week.

I am still considering doing pre/post pics. If I do they will be done upon waking and using the restroom. No pump, no food (besides maybe a cup of coffee)

For logging I am thinking weekly updates, maybe one or two midweek here and there

 

[Flippers]

9/8 will be my first log. I forgot its a holiday on Monday, I will be out of town.
For reference I was running 50mg provi but will drop it once I start.

 

[Flippers]

9/5
Went and did the DEXA scan today.
196.2lbs 14% BF (27.4lbs fat mass, 160.4lbs lbm)
This is 3.2 lbs less body fat and 4.0 lbs more lean mass than when I first got back to weightlifting one month ago.
For comparison my scale this morning said 195.6lbs 17.1% BF
17.3% android fat (gut, lower abdomen, low back)
10.8% gynoid fat (legs, butt)

One pleasant surprise is my L and R side limbs are equal in terms of lean mass to one another. The fatty tissue is a bit different so the total mass is different but lbm is only .1lbs off from legs, equal in arms.

 

[Flippers]

9/8
I decided against photos, too many identifying marks on my body
Starting measurements, cold not flexed first thing AM after bathroom

Chest 41.5
Shoulders 45
Belly button 35.5
Waist 34
L thigh/R thigh 23.5/23.75
L calf/R calf 15/15.25
L arm/R arm (arms at full extension) 13/13
Weight: 195.2

Did legs today, main lifts were front squat and Bulgarian split squats. Each was super set with 1m-2m cardio sprints. Finished with ab circuit

Shot 100 test cyp, 250 primo e. Will do this 2x a week MF and 100 test cyp/100 primo e on W giving me 300 test cyp/600 primo e
After 8-10 weeks I'll bump down test cyp and increase primo e to 200/800

 

[Flippers]

9/9
Well that didn't take long. Popped my shoulder during my warm up. Old injury. I suspect its rotator cuff tendonitis, it usually goes away after a few days icing, stretching and ibuprofen.
Was still able to hit chest for half of my planned workout. Then gave up from the pain and did arms.
It was all focused on the contraction for todays workout. Around the world cable flyes, incline press, and bench flyes.
Then did rope push downs, single arm push downs, and those curls where you reverse your grip at the top and come down in a reverse curl.

Tomorrow is off, Friday GVT legs.
2750 kcal give or take depending on what my wife cooks for dinner. Ensuring 250+ protein however

 

[Flippers]

Did shoulder rehab yesterday
GVT legs today

Pretty certain I have tonsillitis. I only have one tonsil but it is very swollen, neck is tender, throat is sore, and I have a light fever. It was very difficult to breath in between my squat sets. Makes sense since half of my throat is closed. I got it a lot as a kid. First time in over 15 years.

At least I'm getting all of these things done here at the start lol. Going to rest today and tomorrow. If my tonsil is back to normal by sunday night Ill start back up at the gym again monday

 

[Flippers]

Confirmed it was strep, been on abx 48 hours, feel a ton better.
Gotta love western medicine for that.

Shoulder is still a bit naggy, going to take it easy on it the next few days. Focus mostly on legs.

Week 1 Finished
Nothing really to note. Weight is the same, down a pound but that's from being sick. I'm sure itll come right back.
I will take measurements at the end of week 2.

 

[Flippers]

9/16
Monday hit upper body, mostly shoulder rehab work (abduction, adduction, reverse flys, face pulls) and back. I did manage to do some cable flys and hammer presses without pain.

Tuesday hit lower body, heavy squats with a quad focus, core. Trying to get my lower back to strengthen up/stabilize. I feel it is a weak point.

Today hit back and arms, more of an isolation/feel the contraction workout rather than balls to the wall. Met-con at the end. Might do some cycling later depending on the weather

 

[Test_Subject]

Trying to get my lower back to strengthen up/stabilize. I feel it is a weak point.

Try weighted back raises.

I like to do them with the fixed-weight barbells rather than an olympic bar because the plates tend to be smaller and give you a better ROM. They're fantastic for building a good posterior chain connection and strengthening your erector muscles.

 

[cmK9s33]

9/16
Tuesday hit lower body, heavy squats with a quad focus, core. Trying to get my lower back to strengthen up/stabilize. I feel it is a weak point.

Weighted back extensions like @Test_Subject mentioned. The fixed weight barbells are also a good idea for more rom. Looping a band around your neck/upper back will increase effort required from your erectors and glutes. Also, sorenson holds are good (essentially 1 legged back extension held at the top). Reverse hypers can be good but I've found I benefit more from them muscle endurance and do sets of 20-25 with slow movement and pauses at top and bottom.

I also really like zercher holds/carries for overall "core" an especially lower back strength and endurance. Use a pair of back squat bar pads on the bar when doing those so they're not as annoying on your forearms. The pain isn't bad but if you happen to trap a nerve while holding then that'll suck for sure.

 

[Flippers]

Thanks for the tips @cmK9s33 @Test_Subject

I will start using the weighted barbells instead of the oly/load bars. The bands sound extra painful but in a good way, I have a few at home I can bring with me to the gym.
I'll look into those zercher holds/carries. I have not tried them before. They look interesting

 

[Flippers]

Day 11

I am doing a day 11 update instead of 2 weeks because I will be out of town this weekend, which would skew Mondays #s

Waist: 33 (-1)
Belly button: 34 (-1.5)
Weight average: 195.5 (+.3)

That seems like a lot of 10 days. My guess it maybe I was a bit bloated or constipated on the last measurement.

Shoulder is feeling better. I ordered some BPC 157 and TB-500 to try to heal it since it is a chronic injury that flares up time to time.

I put those back exercises to use yesterday, they burn! I can see how people could hurt themselves if they were reckless.

Overall not much to note. Maybe a bit quicker recovery? It's hard to say. It is still early.

Have a good weekend folks.