Ruckin's test+dbol blast

[ruckin]

Tuesday 10/20 (morning weight 242)
Training:
5 mile jog
10 minute stretch

Diet:
Breakfast: 6 eggs with spinach and a bag of steamed kale
Lunch: 1 small grilled chicken breast, 2 avocados worth of guacamole with a cucumber
Dinner: Wendy's triple 1/4 pounder cheeseburger (no condiments, just meat/cheese/veggies) without the bun, and 5 eggs with onion.

I think that the dbol is giving me shin pumps while I'm running lol. Super uncomfortable but it's manageable. I'll try popping some taurine before my next run to see if that helps.


Wednesday 10/21 (morning weight 242)
Training:
Rugby practice with conditioning

Diet:
Breakfast: 5 eggs with spinach and 3 slices of bacon
Lunch: various cheeses (probably 1000-1400 calories worth) and a couple glasses of merlot (on a date with the same new lady from Saturday)
Dinner: 2 medium grilled chicken breasts and broccoli

Ok so I'm very clearly failing this whole sober October thing. I'll have to stop thinking/saying I'm doing that. Although I'm definitely still going to minimize my drinking for at least the rest of the month.


Thursday 10/22
Training:
2-3 mile hike
+
bench day, cycle 1 wk 3
Paused Push ups (no bench in home gym yet) bw+45x21,3 (rest-pause set)
Dead hang chins 252x5x5
Press 95x10x3
Rear delt rows 135x13,13,15
Situps Bodyweight x30

Diet:
Breakfast: buffet where I feasted on two huge plates stuffed with eggs, bacon and a couple sausage links. I'm estimating it must've been close to 2000 calories worth of eggs and meat.
Lunch: small bowl of chicken soup
Dinner: just a bowl of broccoli (still full from breakfast lol)

 

[ruckin]

Friday 10/23 (morning weight 243)
Training: deadlift day, cycle 1 wk 3
Deadlift 315x5, 365x3, 390x11 (E1RM 532, +6 over last week)
Squat 225x10x3
Plate shrugs 45sx40x3
Situps (holding plate behind head) Bodyweight+45x16x3


Diet:
Breakfast: 5 eggs with onion and 3 slices of bacon and a bag of steamed kale
Lunch: 2 small salmon fillets and broccoli
Dinner: 12 oz grilled ribeye and broccoli

 

[ruckin]

I cheated and ate a 400 calorie pack of salted mixed nuts late last night.

Saturday 10/24
Training: played 75 minutes of a rugby game

Diet:
Breakfast: 3 plates stuffed with eggs and bacon (and a couple sausage links) and 1 big plate of veggies at a buffet
Lunch: 1 grilled hot dog (no bun), 1 grilled chicken wing and 1 light beer
Dinner: 3 McDoubles (just the meat and cheese, no buns) from McDonald's and 1 light beer

That pre-game breakfast was amazing. I'm estimating I ate about 10 eggs total and at least a pound of bacon. Must have been close to 2000 calories of eggs and meat. I was stuffed for the whole rest of the day until the burgers at 10 pm.

That rugby game was sooooooo fun. First time playing since March. It felt awesome to get back out there.

 

[ruckin]

Sunday 10/25
Training: press day, cycle 1 wk 4 (deload)
Press 65x5, 85x5, 105x5
Rows 135x6x3
Push ups 3x10

Also did a short 1.5 mile hike

Diet:
Breakfast: 6 oz beef jerky (sugar free)
Lunch: bag of steamed spinach
Dinner: 7 eggs with spinach, 4 slices of bacon, and broccoli

 

[ruckin]

Monday 10/26
Training:
10 mile mountain hike

Diet:
Breakfast: 6 eggs with spinach, 4 slices of bacon, and a bag of steamed kale
Lunch: 1 lb deli sliced chicken breast
Dinner: 2 hot dogs (no bun) and a large taco salad with steak, avocado, sour cream, refried beans, cheese, pico de gallo

That hike was amazing. I'd upload a picture of one of the beautiful views I saw, but this new meso site update doesn't seem to let me upload pics anymore. Says they're all too big all of a sudden.

I helped a friend move after the hike and he treated me to dinner after at a taco place, and that salad was about the healthiest thing on the menu. I could've done without all the extras like sour cream and cheese, but for a taco place I could've done worse.

 

[Btcowboy]

Monday 10/26
Training:
10 mile mountain hike

Diet:
Breakfast: 6 eggs with spinach, 4 slices of bacon, and a bag of steamed kale
Lunch: 1 lb deli sliced chicken breast
Dinner: 2 hot dogs (no bun) and a large taco salad with steak, avocado, sour cream, refried beans, cheese, pico de gallo

That hike was amazing. I'd upload a picture of one of the beautiful views I saw, but this new meso site update doesn't seem to let me upload pics anymore. Says they're all too big all of a sudden.

I helped a friend move after the hike and he treated me to dinner after at a taco place, and that salad was about the healthiest thing on the menu. I could've done without all the extras like sour cream and cheese, but for a taco place I could've done worse.

Yeah almost all mine say too big as well, but you can resize them and they load

 

[Millard]

That hike was amazing. I'd upload a picture of one of the beautiful views I saw, but this new meso site update doesn't seem to let me upload pics anymore. Says they're all too big all of a sudden.

Fixed.

 

[ruckin]

Tuesday 10/27 (morning weight 248)
Training: squat day, cycle 1 wk 4 (deload)
Squat: 185x5, 205x5, 225x5

5 mile jog, walked 1/3 of each mile

Diet:
Breakfast: 7 eggs with spinach, 4 slices of bacon and a bag of steamed kale
Lunch: n/a (breakfast kept me full all day)
Dinner: 12 oz grilled ribeye with broccoli and green beans

Food porn:



Hiking porn from yesterday:


Man I am REALLY feeling all this water weight on my runs. I forgot to take taurine so the shin and calf pumps were killing me today. Not an issue yesterday on the hike though, oddly enough.

I'm really torn between stopping the dbol after this week, or extending an extra week through November 5. I'm excited to get rid of the extra water weight but I'm loving everything else about being on it lol. Been on since September 29 so today is already the start of the fifth week... I'd love any input from you guys but I think I'll make this the last week.

Yeah almost all mine say too big as well, but you can resize them and they load

Fixed.

Sweet, thanks a lot guys

 

[ruckin]

Wednesday 10/28 (morning weight 244)
Training (deload week):
4 mile walk/jog (I walked about half of each mile)

Diet:
Breakfast: 5 eggs with spinach, 3 slices of bacon, and a bag of steamed kale
Lunch: 3 grilled 1/4 lb hamburger patties and steamed broccoli
Lunch #2: 2 small grilled chicken breasts and steamed broccoli
Dinner: 1 medium grilled chicken breast (pretty full from earlier)

I was just super hungry this afternoon for some reason, not sure why. Eating that extra hamburger patty and chicken breasts for lunch was plenty extra to keep me full though. Another good day of eating in the books.

This dbol is making my running worse and worse by the day. Maybe the big hike on Monday just took too much of a toll on me, but even so I still can barely keep up a pace faster than walking, which for me is kind of crazy. I'm starting to actually look forward to ending the dbol now. Thinking about making the last day this Friday instead of next week. That'll still have given me 4.5 weeks on it.

 

[ruckin]

Thursday 10/29
Training: bench day, cycle 1 wk 4 (deload)
Push ups 3x10
Rows 135x6x3
Press 95x5x3

Diet:
Breakfast: 5 eggs with onion, 3 slices of bacon and a bag of steamed spinach
Lunch: 2 medium grilled chicken breasts and broccoli
Dinner: 10 wings, and I cheated a little with 6 oz of red wine, 4 apples, a handful of yogurt-coated pretzels/nuts, and ~7 oz of mixed nuts for a late night snack...

 

[ruckin]

Friday 10/30 (morning weight 241)
Training: deadlift day, cycle 1 wk 4 (deload)
Deadlift 175x5, 215x5, 255x5
+1 hour BJJ

Diet:
•breakfast: just a bag of steamed spinach and cawfy (still full from all the snacks last night)
•lunch: 5 eggs with spinach, 3 slices of bacon, bag of steamed broccoli, and 1 apple
•dinner: 3 salmon fillets and broccoli, and 1-2 oz of mixed nuts



Last day taking dbol today. It was fun but kind of glad it's over. I'm excited to drop some excess water weight and start enjoying my runs again.

Weighing 241 this morning was a nice surprise, that's the lightest I've been since well before starting this blast. I would've expected to be closer to 250 this morning, if not heavier, given the extra snacking from last night. It's hard to gauge how much extra water the dbol is causing, but I feel like I should expect to be under 230 within the next week or two now.

 

[ruckin]

Saturday 10/31
Training: conditioning day (deload)
6 mile nature walk through the woods

Diet:
•Breakfast: 6 eggs with spinach, 3 slices of bacon, and a bag of steamed kale
•Lunch: taco salad (steak, guacamole, cheese, lettuce, other typical salad veggies, and a little chipotle sauce... No I didn't eat the taco shell bowl) and a glass of horchata
•Dinner: ~1.5 avocados worth of homemade guac with carrots, 1 small grilled chicken breast and steamed broccoli



I was out with a client for lunch and he insisted that we go to this Hispanic restaurant, and that I try their horchata (which I learned is this cinnamon/sugar/rice milk drink) and I must say it was delicious. Not part of the diet plan but it couldn't have been more than a couple hundred calories, so not the end of the world. I'm sure I at least minimized the damage with that long walk.

Today's the last day of sober (and only meat/veggies) October! Woohoo I'm excited to enjoy a nice big helping of mixed nuts tomorrow. I definitely failed the whole sober October thing with a couple drinks here and there, but I'm still very happy I went the whole month without even coming close to getting drunk. I'm going on a weekend trip with the boys next weekend so that'll probably be my first heavy drinking episode since September. Can't wait.

I absolutely love just eating (excluding the occasional cheat of course) meat/eggs/fish and veggies though. I'm sure I'll treat myself to some mixed nuts here and there more liberally than during this past month, but the results I've been getting from eating like this have been great. I really enjoy everything I've been eating too. It's basically all pros, no cons. I don't see why I shouldn't just keep eating like this indefinitely... In fact I think I will. Lol

 

[ruckin]

Sunday 11/1
Training:
4 mile mountain hike

And,

Press day, cycle 2 wk 1
•Press 115x5, 130x5, 148x13 (E1RM 212; up 2 lbs from cycle 1's best)
•Dead hang pull ups 247x7,7,8 (1 lb bodyweight less than 2 weeks and 1 more rep)


Diet:
•Breakfast: 6 eggs with spinach, 4 slices of bacon, and a bag of steamed kale
•Lunch: 2 bratwurst links with sauerkraut and 3 pints of beer
•Dinner: steamed broccoli and a big, random assortment of snacks (~2500 calories of mixed nuts, ~1500 calorie package of "protein" cookies, and a couple Clif bars)

All in all I estimate I ate and drank around 6000 calories today. That entire sleve of what was basically oreos disguised as "healthy protein" cookies was very unnecessary, but delicious. Not a catastrophic cheat day as a little treat for making it through October.


Monday 11/2 (morning weight 243)
Training: squat day, cycle 2 week 1
Squat 265x5, 305x5, 345x12 (E1RM 482 which is up 2 lbs from last cycle's best)
Deadlift 225x10

Diet
•Breakfast: 6 eggs with spinach
•Lunch: large grilled chicken breast, steamed broccoli, and a couple of handfuls of mixed nuts, probably 400 calories worth
•Dinner: large grilled chicken breast and a fried brussel sprout salad-type dish, and 3 small pears for dessert

 

[ruckin]

Tuesday 11/3 (morning weight 243)
Training:
BJJ class, and a 5 mile walk (was supposed to be a jog... See below)

Diet
•Breakfast: 5 eggs with spinach, 3 slices of bacon, a bag of steamed spinach
•Lunch: Panera Bread bacon+spinach egg souffle and a cappuccino (~700 cals total)
•Dinner: free proton bars I got, total 840 calories & 60g protonz (I'm too cheap to pass up free stuff), and a bag of steamed broccoli

So I still have pretty bad PIP in my left quad from last week (EIGHT DAYS AGO!) and it was so painful to run that I had to stop and start walking after just one mile today. This knot in the muscle where I pinned is huge and must be pushing against some nerve or something, cause it seems to be directly causing pain/discomfort in that shin too. I was barely able to squat yesterday because of it (wasn't able to squat down ass to grass like usual. I barely got to parallel).

The pain peaked over the weekend, which is weird because the pin was last Monday, so it was slowly creeping up on me for 5-6 days. But it seems a little better today than yesterday so that's a good sign. I'll start putting my heating pad on it whenever I'm sitting or laying down, so hopefully that helps. Tomorrow is going to be a 15+ hour day with work stuff so I probably won't have time to run even if I wanted to, so I'll just call it a rest day to let this get better and rest my legs for deadlifts Thursday. I'll be away for the weekend and not lifting, so going to do both Thursday's and Friday's workouts together.

 

[CaterpillarTom]

man you're gonna have a lot of missing posts to make up on - hope you're keeping meal logs ^___^

 

[ruckin]

Wow I fucked up, can't believe it's been over a month since I last updated. Shame on me. Anyway though, I'm back, so I'll just copy my personal training log from since my last post below here and hope the way I write everything makes at least some sense. I didn't write down my meals for the last month, so I'll just sum all that up by saying I've eaten good/clean for the most part, except for the week of Thanksgiving when I just ate like an asshole almost the whole week... On the bright side I've gained some good strength though.

12/12: rugby game

12/11: deadlift day, cycle 3 wk 2
Deadlift 315x3, 365x3, 405x12 (E1RM 566, +15 from last week)
Squat 205x10x3
Plate shrugs 45sx40x3
Situps bw+45x16,20

12/10: bench day, cycle 3 wk 2
Incline bench 135x3, 185x3, 205x11
Dead hang chins 255x5x5
Press 95x10x3
Rear delt rows 175x11,11,12
Situps bwx30

12/9: conditioning at rugby practice

12/7: squat day, cycle 3 wk 1
Squat 275x5, 315x5, 355x11 (E1RM 485, +3 from best last cycle)
Deadlift ---
Plate shrugs ---
Situps ---

12/6: press day, cycle 3 wk 1
Press: 115x5, 135x5, 155x13 (E1RM 222, +1 from last cycle)
Dead hang pull ups 262x5x5
Incline bench --- push ups bwx10x3
Rear delt rows 175x11x3
Situps ---

12/5: conditioning at rugby practice

12/4: deadlift day, cycle 3 wk 1
Deadlift 295x5, 335x5, 385x13 (E1RM 551, +14 lb from last cycle)

12/3: bench day, cycle 3 wk 1
PAUSED Push ups (no bench in home gym yet) bw+45x23,2 (rp)
Dead hang chins 260x5x5
Press 95x10x3
Rear delt rows 175x12,10,10
Situps bwx30

12/1: press + squat day DELOAD
Press 95x10
Squat 205x10

11/27: bench + deadlift day, cycle 2 wk 4 DELOAD
Push ups bwx10x3
Bb rows 135x5x3
Deadlift 225x5x3

11/25: 5 mile jog, walked ¼ after each

11/23: squat day, cycle 2 wk 4 DELOAD
Squat 165,205,245x5
Deadlift 205x5x3

11/22: press day, cycle 2 wk 4 DELOAD
Press 75,85,105x5
Dead hang pull ups --- rows 135x8x3
Incline bench --- push ups bwx8x3
Rear delt rows -
Situps -

11/21: fitness day
Conditioning at rugby practice

11/20: deadlift day, cycle 2 wk 3
Deadlift (straight back, full lockout) 325x5, 375x3, 415x10 (E1RM 553; +16 lb from last workout wk 1)
Squat ---
Plate shrugs ---
Situps ---

11/19: bench day, cycle 2 wk 3
PAUSED Push ups (no bench in home gym yet) bw+45x23,2 (rp)
Dead hang chins 254x5x5
Press 95x10x3
Rear delt rows 155x15x3
Situps bwx30

11/18: 5 mile jog, walked ¼ after each

11/17: 5 mile jog, walked ⅓ mile after 3,4

11/16: squat day, cycle 2 wk 3
Squat 305x5, 345x3, 385x6 (E1RM 462, same as last week, -20 from week 1)
Deadlift 315x10
Plate shrugs ---
Situps ---

11/15: press day, cycle 2 wk 3
Press: 130x5, 145x3, 166x10 (E1RM 221, up 2 lb from last wk)
Dead hang pull ups bwx5x5
Incline bench --- push ups bwx10x3
Rear delt rows 135x25
Situps -

11/12: bench day, cycle 2 wk 2
PAUSED Push ups (no bench in home gym yet) bw+45x22,2 (rp)
Dead hang chins bwx5x5
Press 95x12x1 (short on time)
Rear delt rows 135x20x1 (time)
Situps ---

11/9: squat day, cycle 2 wk 2
Squat 285x3, 325x3, 365x8 (E1RM 462, down 20 from best last cycle)
Deadlift ---
Plate shrugs ---
Situps ---

11/8: press day, cycle 2 wk 2
Press: 125x3, 140x3, 157x12 (E1RM 219, up 7 lb from last wk)
Dead hang pull ups bwx5x5
Incline bench --- push ups ---
Rear delt rows -
Situps -

11/7: conditioning day
Bike sprints 45 sec slow/15 sec sprints x12

11/5: bench day, cycle 2 wk 1
PAUSED Push ups (no bench in home gym yet) bw+45x22,2 (rp)
Dead hang chins 245x5x5
Press 95x10x3
Rear delt rows 135x15x3
Situps ---

deadlift day, cycle 2 wk 1
Deadlift 285x5, 330x5, 375x13 (E1RM 537; +5 lb from last cycle)
Squat ---
Plate shrugs ---
Situps ---

 

[ruckin]

Sunday 12/13
Training: press day, cycle 3 week 2
Press: 125x3, 145x3, 162x13 (E1RM 232, +10 lb from last wk)
Dead hang pull ups 254x5x5
Bench 185x10x3
Rear delt rows 185x10,3 (rest-pause set)
Situps 30

Diet:
•Breakfast: 7 eggs, 2 sausage patties and broccoli
•Lunch: none (late breakfast)
•Dinner: 16 oz grilled ribeye and asparagus and a couple glasses of red wine

I got my bench the other day making my garage gym finally complete:



I could probably use a weight plate tree eventually, but that's not a very high priority for me right now. I'm pumped to finally be able to bench press again.