Perrin Aybara
Master
Just for fun. I don't think such light weight would have any effect on recovery, it's like an empty bar.
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Perrin Aybara's Journey to an Elite Powerlifting Total
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Just for fun. I don't think such light weight would have any effect on recovery, it's like an empty bar.
Perrin Aybara
Master
Did one set of 30 dips and one set of 12 chin ups. Elbows are still shot, can't believe how badly a few low bar sessions and the meet destroyed them.
After that did some farmers walks with 110lbs per side for 2 sets of 2 trips across the gym and back and 1 set of 3 trips and back.
Now doing my incline treadmill.
After that did some farmers walks with 110lbs per side for 2 sets of 2 trips across the gym and back and 1 set of 3 trips and back.
Now doing my incline treadmill.
Perrin Aybara
Master
Finally got around to picking up a blood glucose monitor. This was two hours post dinner and according to Google looks good. Will test again in the morning. I think today is day 9 off HGH and I'll be keeping an eye on it once I hop back on.
Worf
Elite
That’s normal after a meal. Isn’t the concern high fasting blood glucose?
Perrin Aybara
Master
Yes, and it was only 83 this morning fasted. I mostly just wanted to be able to monitor it going back on HGH soon.
Btcowboy
Elite
Would love to start HGH, shits expensive lol
Perrin Aybara
Master
It's not too bad with good generics. About a $1/iu, so only a few bucks a day for a moderate dose.
Perrin Aybara
Master
Wide stance SSB squats 335lbs for 5x5
Conventional block pulls 495lbs for 3x5
Barbell reverse lunges (each side) 135x5, 155x5, 175x5, 195x5, 215x5
Chest supported row 3x15
Superset with
Hamstring curls 3x15
Was supposed to do ab wheel, but elbows are still killing me. Didn't take ibuprofen this morning because I figured I wouldn't need it and just loading and unloading plates had them hurting bad by the middle of this session. Can't wait for this to go away. Everything else felt okay, SSB was pretty tough after not doing it in awhile.
Conventional block pulls 495lbs for 3x5
Barbell reverse lunges (each side) 135x5, 155x5, 175x5, 195x5, 215x5
Chest supported row 3x15
Superset with
Hamstring curls 3x15
Was supposed to do ab wheel, but elbows are still killing me. Didn't take ibuprofen this morning because I figured I wouldn't need it and just loading and unloading plates had them hurting bad by the middle of this session. Can't wait for this to go away. Everything else felt okay, SSB was pretty tough after not doing it in awhile.
NovaFlex
Well-known Member
Do you think 3-4 iu a day is worth it?
Perrin Aybara
Master
Yes. I was running 2iu most of the last few months. Rarely go over 4iu. Might do 6iu for this recomp though. Had good results with it last time.
NovaFlex
Well-known Member
Good to know. Once I get this mortgage settled I’ll have $$ for it, lol.
Perrin Aybara
Master
209lbs
Bench press 275x3, 275x3, 275x3, 275x19 failed on 20, but managed to rack myself since no spot
Front squat 335lbs for 4x4
Incline dumbbell press 80's x20, x15, x15
Dumbbell glute bridges 100lbs + two green bands for 3x30
Superset with
Adductors and abductors with bands 3x20
Superset with
Chin ups x15, x15, x12
Bench press 275x3, 275x3, 275x3, 275x19 failed on 20, but managed to rack myself since no spot
Front squat 335lbs for 4x4
Incline dumbbell press 80's x20, x15, x15
Dumbbell glute bridges 100lbs + two green bands for 3x30
Superset with
Adductors and abductors with bands 3x20
Superset with
Chin ups x15, x15, x12
Perrin Aybara
Master
Oh yeah, 20 minutes of incline treadmill. Been doing that after every workout. Been feeling better endurance wise.
Stair master is good too.
Perrin Aybara
Master
I was actually thinking about that today. Gonna have to work up to that though.
I go a moderate pace on that anywhere from 52 to 68 steps per minute to start...then 72-96 spm. I usually go 20 minutes on it.
Perrin Aybara
Master
209lbs
Sumo deadlift 500x3, 500x3 stopped there, lower back feeling beat up, probably from conventional block pulls and SSB
Strict press 160x3, 185x2, 205x1, 225x1
Missed 245x1 push press
Belt squats 5 35's for 3x15
20 minutes incline treadmill
Sumo deadlift 500x3, 500x3 stopped there, lower back feeling beat up, probably from conventional block pulls and SSB
Strict press 160x3, 185x2, 205x1, 225x1
Missed 245x1 push press
Belt squats 5 35's for 3x15
20 minutes incline treadmill
NovaFlex
Well-known Member
Nice presses bro. Gonna try for 185 strict next session.
Perrin Aybara
Master
I guess I'm still pretty much where I left off. Still suck at push press.
Perrin Aybara
Master
So today I tried some fasted cardio trying to follow Chest Rockwell's article on HGH. I pinned 1.5iu before bed last night and 1.5iu at 7am this morning, hit the gym at 9am. Will bump up to 2iu 2x a day tomorrow.
Anyway did 45 minutes at a 10% alternating between 2.5mph and 3mph and finished at 15% incline. Did a little light lifting and stretching after. Nothing worth logging, just seeing how it felt. Had a meal of just fat and protein at 10:30am after the gym and my normal lunch about 11:30am.
So I'm thinking my protocol will be actual fasted cardio on Sunday with light lifting and stretching. Normal lifting on Tuesday, Friday, and Saturday. Monday, Wednesday, and Friday will pin 2iu HGH in the morning about 5-6am and skip breakfast and go to work. Since my job is pretty physical when I'm not driving it'll be like fasted cardio. Then have my first meal of just protein and fat around 9-10am.
I figured up my meal plan yesterday, but forgot to take into account a few things. So will have to make a few changes, but basically just 4700 calories on gym days and around 3500 calories on non lifting days. With skipping breakfast and not having a post workout shake that equals the 1200 calorie difference. That comes out to roughly 4000 calories a day on the weekly scale. Might raise that slightly if I'm dropping weight too fast. I really don't want to lose a ton, more of a recomp. 200-205lbs is really as low as I want to go.
Anyway did 45 minutes at a 10% alternating between 2.5mph and 3mph and finished at 15% incline. Did a little light lifting and stretching after. Nothing worth logging, just seeing how it felt. Had a meal of just fat and protein at 10:30am after the gym and my normal lunch about 11:30am.
So I'm thinking my protocol will be actual fasted cardio on Sunday with light lifting and stretching. Normal lifting on Tuesday, Friday, and Saturday. Monday, Wednesday, and Friday will pin 2iu HGH in the morning about 5-6am and skip breakfast and go to work. Since my job is pretty physical when I'm not driving it'll be like fasted cardio. Then have my first meal of just protein and fat around 9-10am.
I figured up my meal plan yesterday, but forgot to take into account a few things. So will have to make a few changes, but basically just 4700 calories on gym days and around 3500 calories on non lifting days. With skipping breakfast and not having a post workout shake that equals the 1200 calorie difference. That comes out to roughly 4000 calories a day on the weekly scale. Might raise that slightly if I'm dropping weight too fast. I really don't want to lose a ton, more of a recomp. 200-205lbs is really as low as I want to go.
