meistugh
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Incredible!
MESO-Rx
Anabolic Steroids
Simply Shredding!
- Thread starter meistugh
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meistugh
Member
Finished up chest/shoulders. Had a killer workout, 100% exertion.
Exercises performed:
Incline dumbbell press x7 sets (4 warm up sets, 3 working sets)
Flat hammer machine press x4 sets
Decline barbell x3 sets
Crush press x3 sets
Dumbbell military press x3 sets
Dumbbell lateral raise x3 sets
Cable medium lateral raise x3 sets (not sure what they're called, it's between a side raise and a front raise)
Rear delt fly machine x3 sets
After these I was totally out of gas. I felt pretty strong in the gym towards the beginning of my sets but after 3-4 reps I noticed my strength going down pretty quick due to, I think, being in a caloric deficit.
Today before training I took a low-dose aspirin, and it seemed to have benefit my lungs. At least I wasn't as winded as I was on Saturday. Not sure if this is a good idea to continue doing.
In the gym I was pretty amped up and felt in tune with things. I might have gone a little heavier than I should have for some of the pressing, but I felt no pain or discomfort in any joints. Next time I'll drop the weight a little and try to focus more on muscle connection, since my strength seemed to be fleeting.
Had my PWO shake right on time, which was delicious...
Exercises performed:
Incline dumbbell press x7 sets (4 warm up sets, 3 working sets)
Flat hammer machine press x4 sets
Decline barbell x3 sets
Crush press x3 sets
Dumbbell military press x3 sets
Dumbbell lateral raise x3 sets
Cable medium lateral raise x3 sets (not sure what they're called, it's between a side raise and a front raise)
Rear delt fly machine x3 sets
After these I was totally out of gas. I felt pretty strong in the gym towards the beginning of my sets but after 3-4 reps I noticed my strength going down pretty quick due to, I think, being in a caloric deficit.
Today before training I took a low-dose aspirin, and it seemed to have benefit my lungs. At least I wasn't as winded as I was on Saturday. Not sure if this is a good idea to continue doing.
In the gym I was pretty amped up and felt in tune with things. I might have gone a little heavier than I should have for some of the pressing, but I felt no pain or discomfort in any joints. Next time I'll drop the weight a little and try to focus more on muscle connection, since my strength seemed to be fleeting.
Had my PWO shake right on time, which was delicious...
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How much money in fresh fruit do you go through dam.... like like 5$ in raspberries.
ever do frozen fruit to save money?
meistugh
Member
That's a good point. I actually just felt like having fresh fruit and found that Costco has decent prices. It's probably more economical to get big frozen bags though, so thanks for the tip. When I run out, I'll go that route.
malfeasance
Member
Not necessarily a good thing. "Good" cholesterol is crushed. While the blood donation just gives an overall number, I run regular bloodwork, so I already know my cholesterol is all to of whack.
Time for a break.
I hit my 250 pound goal first (251) but hated every minute of the last couple/few weeks.
meistugh
Member
I see, well that's a pretty impressive feat you've accomplished, congrats brother. Hope things will return to normal for you relatively quickly. Do you have plans to cruise now?
malfeasance
Member
Yep. I am going to run semi- high testosterone for a bit while I wait for the deca to drop off (e.g., 500mg this week). Wife won't be happy if I have deca problems . . .
I have not yet decided what to drop down to for cruise.
I may cut my calories back a few hundred, too. I am so sick of stuffing myself.
I have not yet decided what to drop down to for cruise.
I may cut my calories back a few hundred, too. I am so sick of stuffing myself.
meistugh
Member
Sounds like a solid plan, and a smart choice regarding the deca 
Are you eating at maintenance?
Are you eating at maintenance?
malfeasance
Member
LOL! No idea what my new maintenance is yet. I have been eating for months at GOD-I-Feel-Like-My-Stomach-is-going-to-pop-but-I-still-need-more-calories-for-the-day levels.
I'll back off some and watch the scale and mirror.
Of course, dropping down calories and gear is going to cause some water weight to drop (of course) so I am not going to panic right away when the scale drops a little.
I'll back off some and watch the scale and mirror.
Of course, dropping down calories and gear is going to cause some water weight to drop (of course) so I am not going to panic right away when the scale drops a little.
meistugh
Member
Hah! Man I kind of wish I was eating more, but the grass is always greener I guess. I was thinking about that today while I was lifting. Like man, if only I was bulking, this intense workout would be making me bigger.
And yeah, the water thing always gets me when reducing or changing doses. It's like how do you gauge things?
And yeah, the water thing always gets me when reducing or changing doses. It's like how do you gauge things?
meistugh
Member
meistugh
Member
Meal 5, final meal. Same as 4, added a little Cholula sauce. Man, I'm hungry and full at the same time. Perfect day of eating, feels good. Will try to keep this momentum going through the next 2-3 weeks until the next phase of dieting.
On a side note, I'll be upping my adex from .25mg to .4-.5mg eod starting tomorrow, will do this for a week and see how I feel.
On a side note, I'll be upping my adex from .25mg to .4-.5mg eod starting tomorrow, will do this for a week and see how I feel.
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Ferenor
Member
It's almost lunch time here, I love pesto too but I'm here waiting for brown rice, chicken and lentils lol
meistugh
Member
Sounds delicious, wow you're already eating lunch and I just woke up! Love me some lentils.
I went to bed at 215.8lbs and woke up at 214.1lbs. Anyone suggest a good digital scale for at home? Mine's been bouncing around a little and I want to make sure I'm getting accurate readings.
Today I feel and look a little flatter than yesterday, but it's expected. Seems like my face is leaning out some too. Overall, I feel good this morning, a little sleepy but that's the norm until the monster hits. I took .5mg of adex, instead of the usual .25mg. We'll see how I feel and look as the day goes on!
Cardio this morning, skipping abs because it's quads/calves day. Brutal.
I might shuffle some carbs around today, due to being a little full during my workout yesterday. Might add in a banana and some honey to breakfast and remove some rice from my pre-workout meal just to make sure my foods digested enough to train. TTFN and have a good morning/afternoon/evening, wherever you might be.
I went to bed at 215.8lbs and woke up at 214.1lbs. Anyone suggest a good digital scale for at home? Mine's been bouncing around a little and I want to make sure I'm getting accurate readings.
Today I feel and look a little flatter than yesterday, but it's expected. Seems like my face is leaning out some too. Overall, I feel good this morning, a little sleepy but that's the norm until the monster hits. I took .5mg of adex, instead of the usual .25mg. We'll see how I feel and look as the day goes on!
Cardio this morning, skipping abs because it's quads/calves day. Brutal.
I might shuffle some carbs around today, due to being a little full during my workout yesterday. Might add in a banana and some honey to breakfast and remove some rice from my pre-workout meal just to make sure my foods digested enough to train. TTFN and have a good morning/afternoon/evening, wherever you might be.
meistugh
Member
Struggled with cardio this morning a little, might just be in my head that I have to hit legs later.
Decided to eat breakfast a little early, and added 1 orange, 1 banana, and 1 tbsp of honey for additional carbs and nutrients. Will reduce pre-workout carb meal by cutting white rice down to 150g from 280g to make up for this. Hopefully, that will allow my body to fully digest things before I train later.
That's all for now!
Decided to eat breakfast a little early, and added 1 orange, 1 banana, and 1 tbsp of honey for additional carbs and nutrients. Will reduce pre-workout carb meal by cutting white rice down to 150g from 280g to make up for this. Hopefully, that will allow my body to fully digest things before I train later.
That's all for now!
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meistugh
Member
meistugh
Member
Legs was excruciating today. It's been a while since I've squatted, many months...
Started with barbell squats pyramiding up in weight. Unfortunately, I felt a lot of stress in my lower back while squatting. I use flat shoes and a lower bar position, but I just wasn't connecting with my legs today, despite warming up well.
I usually don't get bad back pumps, even during back day, but today was another story. It was one of the more painful experiences I've had in the gym. Oh, and I didn't take any taurine before hand... Lesson learned. I need to work on my form and mobility.
Moved onto hack squats, then leg press. Finished with a set of extensions, then the pain was too unbearable and I had to call it quits. Sorry calves, another day...
It's weird, I didn't get a huge pump in my legs but they hurt a lot already. They hurt by the time I got to the extensions. It feels like day 2 after training, and I can barely move them.
I went as heavy as I could without going below 6 reps, except my last set of squats was a 3 rep set, and I probably could have squeezed out 4, but I was hesitant because of the feeling in my back.
Next week I will go much lighter, and warm up for twice as long. I'll try using weight where failure is at 12-15 reps, to really feel the pump/burn and give myself a chance to connect with my legs more.
Took another aspirin before training which helped with lung capacity. I love sweating in the gym, and I was a total mess by the time I got to my working sets of squats. I felt like I put the work in, and would have gone harder if only my lower back hadn't been compromised so early on. The pain was very inhibiting and my leg press and extensions suffered because of it.
Had my PWO shake, and now I'm sitting down trying to recuperate. I'm loath to stand up, but I need to keep moving and keep the blood flowing. Thanks for reading. TTFN.
Started with barbell squats pyramiding up in weight. Unfortunately, I felt a lot of stress in my lower back while squatting. I use flat shoes and a lower bar position, but I just wasn't connecting with my legs today, despite warming up well.
I usually don't get bad back pumps, even during back day, but today was another story. It was one of the more painful experiences I've had in the gym. Oh, and I didn't take any taurine before hand... Lesson learned. I need to work on my form and mobility.
Moved onto hack squats, then leg press. Finished with a set of extensions, then the pain was too unbearable and I had to call it quits. Sorry calves, another day...
It's weird, I didn't get a huge pump in my legs but they hurt a lot already. They hurt by the time I got to the extensions. It feels like day 2 after training, and I can barely move them.
I went as heavy as I could without going below 6 reps, except my last set of squats was a 3 rep set, and I probably could have squeezed out 4, but I was hesitant because of the feeling in my back.
Next week I will go much lighter, and warm up for twice as long. I'll try using weight where failure is at 12-15 reps, to really feel the pump/burn and give myself a chance to connect with my legs more.
Took another aspirin before training which helped with lung capacity. I love sweating in the gym, and I was a total mess by the time I got to my working sets of squats. I felt like I put the work in, and would have gone harder if only my lower back hadn't been compromised so early on. The pain was very inhibiting and my leg press and extensions suffered because of it.
Had my PWO shake, and now I'm sitting down trying to recuperate. I'm loath to stand up, but I need to keep moving and keep the blood flowing. Thanks for reading. TTFN.
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meistugh
Member
I made some tweaks to my diet for the first phase.
Week 16-13 (April 1st-30th)
Diet:
270g protein 1,080 calories (increased 2g)
71g fat 639 calories (increased 3g)
236g carbs 944 calories (decreased 21g)
2,663 calories (~556kcal deficit) (decreased 49kcal)
7:00am - Cardio (LISS) M-Sat weeks 1-16
-1 sugar free monster
30 min fasted weeks 1-4
40 min fasted weeks 5-8
50 min fasted weeks 9-12
9:00am - Meal 1:
-1C egg whites
-2 whole eggs (1 less)
-2 packs instant oats
-1tbsp sugar free ketchup (accounted for)
-1 Oz mozzarella cheese (added)
-greens/onions/tomatoes
54g protein, 41g carbs, 19g fat
11:00-11:30: nap time
12:00pm - Meal 2:
-6oz cooked chicken breast
-280g cooked white rice
-steamed/sautéed veggies
-1tbsp cod liver oil
54g protein, 78g carbs, 20g fat
1:30pm - Train
Pre/Intra-workout:
-pre-workout + water
-EAAs + 16oz Coconut water
0g protein, 20g carbs, 0g fat
*3:00pm - Meal 3: PWO
-16oz orange juice
-170g raspberries
-1 banana
-2 scoops whey protein
54g protein, 97g carbs, 0g fat
6:00pm - Meal 4:
-6oz cooked chicken breast
-steamed/sautéed veggies/salad
-1.5tbsp pesto sauce
54g protein, 0g carbs, 16g fat
8:00pm - Cardio M-Sat weeks 13-16
30 min LISS week 13
40 min LISS week 14
50 min LISS week 15-16
9:00pm - Meal 5:
-6oz cooked chicken breast
-steamed/sautéed veggies/salad
-1.5tbsp pesto sauce
54g protein, 0g carbs, 16g fat
*No carbs at meal 3 on rest days. (add 2tbsp peanut butter) 200kcal reduction
*No carbs at breakfast on rest days (add 1 tbsp cod liver oil or 100g avocado)
*1 high carb refeed day on Saturdays (300-500g carbs)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
I reduced the calories by 50, added in some protein and fat and cut carbs a tad. I made breakfast taste better and fixed how off days should look. Will keep this in place until the 30th, when the next phase begins.
Week 16-13 (April 1st-30th)
Diet:
270g protein 1,080 calories (increased 2g)
71g fat 639 calories (increased 3g)
236g carbs 944 calories (decreased 21g)
2,663 calories (~556kcal deficit) (decreased 49kcal)
7:00am - Cardio (LISS) M-Sat weeks 1-16
-1 sugar free monster
30 min fasted weeks 1-4
40 min fasted weeks 5-8
50 min fasted weeks 9-12
9:00am - Meal 1:
-1C egg whites
-2 whole eggs (1 less)
-2 packs instant oats
-1tbsp sugar free ketchup (accounted for)
-1 Oz mozzarella cheese (added)
-greens/onions/tomatoes
54g protein, 41g carbs, 19g fat
11:00-11:30: nap time
12:00pm - Meal 2:
-6oz cooked chicken breast
-280g cooked white rice
-steamed/sautéed veggies
-1tbsp cod liver oil
54g protein, 78g carbs, 20g fat
1:30pm - Train
Pre/Intra-workout:
-pre-workout + water
-EAAs + 16oz Coconut water
0g protein, 20g carbs, 0g fat
*3:00pm - Meal 3: PWO
-16oz orange juice
-170g raspberries
-1 banana
-2 scoops whey protein
54g protein, 97g carbs, 0g fat
6:00pm - Meal 4:
-6oz cooked chicken breast
-steamed/sautéed veggies/salad
-1.5tbsp pesto sauce
54g protein, 0g carbs, 16g fat
8:00pm - Cardio M-Sat weeks 13-16
30 min LISS week 13
40 min LISS week 14
50 min LISS week 15-16
9:00pm - Meal 5:
-6oz cooked chicken breast
-steamed/sautéed veggies/salad
-1.5tbsp pesto sauce
54g protein, 0g carbs, 16g fat
*No carbs at meal 3 on rest days. (add 2tbsp peanut butter) 200kcal reduction
*No carbs at breakfast on rest days (add 1 tbsp cod liver oil or 100g avocado)
*1 high carb refeed day on Saturdays (300-500g carbs)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
I reduced the calories by 50, added in some protein and fat and cut carbs a tad. I made breakfast taste better and fixed how off days should look. Will keep this in place until the 30th, when the next phase begins.
meistugh
Member
meistugh
Member
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