16 Weeks - Human Performance Optimization (200 Test, 400 EQ, 200+ DHB, EPO, GH, IGF)

[Performance Based]

Today's Training

AM Sprints
10 Sauna
30 Incline Walk
16x30 Seconds @5:00 Pace

PM Durability
30 Elliptical
Dead lifts 6x6 @315 - Concentric movement only, move explosively
Pull Ups 2x12
Bent Over Row 5x7 + 20 seconds Skierg after each set + 40 push ups
Pull Ups 2x10
Seated Cable Row 5x10 +20 seconds Skierg + 20 seconds assault bike after each set
Pull ups 2x8
Cable latissimus dorsi flexion 5x30 + 20 seconds skierg after each set

 

[Nate Dawg]

Thank you for the explanation Chris, I appreciate it. Hopefully things in your professional life transition to going more your way.

 

[Performance Based]

Training Updates

Monday July 18
Sprints
10 Sauna
30 Incline Wak
16x30 Seconds cyclical sets @5,@4:30,@4,@3:30 repeat x4

Durability
10 Sauna
30 Elliptical
Mobility 3 Rounds
10 Single Leg Step Downs Per Leg, 15 Ab Pikes + 20 Penguins, 15 Back Band Pulls Hard Contraction Holds, 10 boxed pistol squats per leg

Leg Activation
Seated Leg Extensions (single leg) 75 reps + 30 body weight SLDL to walk out + 40 BW calf raises

Strength
Laying Bench Press (laying on ground) 6x6 @315
Seated machine press 6x20 supersetted with 20 perfect form push ups
Tricep Super Set 5 rounds
30 bench dips, 20 overhead dumbbell extensions, close grip push ups, 20 seconds max effort assault bike, 20 seconds max effort rower

Tuesday July 19
Swim
10 Sauna
5x100 Finned freestyle
5x50 CSS
3x100 (freestyle, CSS, breast stroke, CSS)
4x25 underwater dolphins
8x Breathwork 50s alternating @6/8


NOTES: did bloods yesterday morning making for 10 days since last EPO injection roughly - my hematocrit was extremely high. Pinned 500 yesterday after bloods and 500 again today. Just got my results and went back in for a fresh CBC to verify.

 

[The Runner]

Training Updates

Monday July 18
Sprints
10 Sauna
30 Incline Wak
16x30 Seconds cyclical sets @5,@4:30,@4,@3:30 repeat x4

Durability
10 Sauna
30 Elliptical
Mobility 3 Rounds
10 Single Leg Step Downs Per Leg, 15 Ab Pikes + 20 Penguins, 15 Back Band Pulls Hard Contraction Holds, 10 boxed pistol squats per leg

Leg Activation
Seated Leg Extensions (single leg) 75 reps + 30 body weight SLDL to walk out + 40 BW calf raises

Strength
Laying Bench Press (laying on ground) 6x6 @315
Seated machine press 6x20 supersetted with 20 perfect form push ups
Tricep Super Set 5 rounds
30 bench dips, 20 overhead dumbbell extensions, close grip push ups, 20 seconds max effort assault bike, 20 seconds max effort rower

Tuesday July 19
Swim
10 Sauna
5x100 Finned freestyle
5x50 CSS
3x100 (freestyle, CSS, breast stroke, CSS)
4x25 underwater dolphins
8x Breathwork 50s alternating @6/8


NOTES: did bloods yesterday morning making for 10 days since last EPO injection roughly - my hematocrit was extremely high. Pinned 500 yesterday after bloods and 500 again today. Just got my results and went back in for a fresh CBC to verify.

Dang, very high. Are you confident your training will reduce this down? At what level do you feel is too high where you need to somehow get it reduced whether blood donation or phlebotomy?

 

[Performance Based]

Last bloods were taken Monday after approximately 10 days off EPO. Iron supplement taken 2x per day.

Fresh bloods - taken Wednesday after 500iu EPO administration Mon, Tues, wed.

 

[Performance Based]

Training Update

7/20
Run
10 Sauna
35 Incline Walk
10 Warm Up Jog
5 @7:30
1@6:30
1:30@6:30
2@6:30
1@5:30
1:30@5:30
1@5:30

800M attempt 1:57

Durability
10 Sauna
30 Elliptical
Mobility - 3 Rounds
15 Single Leg Step Downs, 10 Back Banded Pulls to Hold, 15 Reverse Nordic, 10 Knees over toes split squats, 15 banded oblique twists, 10 ab pikes, 15 BW SLDL walk outs
Training 6 Rounds
10 Explosive Push Press
10 Perfect Form Pull Ups
5 Jump to hold to negative pull ups
10 Banded Pull ups
10 dumbell jerk to press



7/21
Swim
3x75 (kick, drill, swim - free style, CSS, Breast)
4x50 Free w/ fins
200 CSS Cruise Pace
3x50 Free w/ fins
200 CSS Cruise Pace
2x50 Free w/ fins
200 CSS cruise
3x100 Free style

Cardio #2
1 Hour Recumbent Bike + Mobility Session



Updates
Hit my 800M goal at 1:57
Swim goal I hit on my trip last week


Going to phase out the EPO - setting it aside. Will get my bloods tested on Monday and Friday next week to monitor the drop in Hematocrit.
Masteron was started @400mg - Pumps are a bit on the ridiculous side, lower back pump during cardio akin to running superdrol back in the day.
Definitely "feel" the drying out affect - annoying things that hurt slightly hurt quite a bit more - I also swear I can feel every injury I have ever had in some minor way.

Honestly thinking about just going back to 200 test/400 eq and chilling for a minute. Figure my programing out for Hyrox coming up in November. Have a mate getting ready to head to Thailand for a Muay Thai camp and I want to start popping in with him on occasion for a session here or there.

 

[Performance Based]

Dang, very high. Are you confident your training will reduce this down? At what level do you feel is too high where you need to somehow get it reduced whether blood donation or phlebotomy?

Sorry I missed you there - everyone I have talked to states that as long as you do not peak over 58 you should be solid pending blood volume/hydration. I am a bit surprised by this set of data for sure though.

 

[Cerberus777]

Sorry I missed you there - everyone I have talked to states that as long as you do not peak over 58 you should be solid pending blood volume/hydration. I am a bit surprised by this set of data for sure though.

If you hit over 60 you're waking up at 3 am to get on the stationary bike like the guys preparing for Tour de France to get it to drop.

 

[Performance Based]

If you hit over 60 you're waking up at 3 am to get on the stationary bike like the guys preparing for Tour de France to get it to drop.

Something that is quite interesting is since I started EPO my resting heart rate during sleep is nearly exactly at 50. Normally I am at 43/44. In all sincerity I feel as though it has had a negative impact on my ability to recover but heightened my ability to process lactate/train harder.

Kind of an interesting balance these guys are walking.

 

[The Runner]

Sorry I missed you there - everyone I have talked to states that as long as you do not peak over 58 you should be solid pending blood volume/hydration. I am a bit surprised by this set of data for sure though.

I'm going to take your advice, and microdose instead of higher injections. Seems like that really works well, or it may be you respond extremely well to it.

 

[Performance Based]

This is the iron supp I have been using as well mate.

 

[Cerberus777]

Something that is quite interesting is since I started EPO my resting heart rate during sleep is nearly exactly at 50. Normally I am at 43/44. In all sincerity I feel as though it has had a negative impact on my ability to recover but heightened my ability to process lactate/train harder.

Kind of an interesting balance these guys are walking.

Still need to adapt to training at a higher output maybe?

 

[EricJ123]

This is the iron supp I have been using as well mate.

Why are you taking an Iron sup?

Also noticed your sodium was pretty low on one of your tests. I'd imagine there's a lot of sweating in your training. Do you supplement sodium?

 

[Performance Based]

Why are you taking an Iron sup?

Also noticed your sodium was pretty low on one of your tests. I'd imagine there's a lot of sweating in your training. Do you supplement sodium?

Have to provide the EPO the nutrients necessary to maximize the output of more hematocrit. Easiest analogy would be individuals on AAS eat more protein as they can assimilate more than natural counterparts.

Substantial utilization of sodium supplements -

 

[Performance Based]

Training

Friday July 22
1 Hour Recumbent Bike Morning

Run
10 Sauna
30 Incline Walk
10 Stretch
Waves - 30 @5, @4:30, @4, @3:30, @3, @4
4x60@6:30 Gait Work

Durability
10 Sauna
30 Elliptical
3 Rounds Mobility
10 Single Leg Step Downs, 10 Banded back pulls to hard contraction/hold, 10 feet holding toes and stand, 10 banded oblique twists, 10 knees over toes front elevated split squats
Strength Session
1x Max Pull Ups Perfect Form = 19
4x10 Pull Ups + 20 Banded Pull Ups
3x20 Dumbell Curls + 10 EZ bar curls
5x20 Bent over barbell curls + 10 pistol squats + 20 seconds assault bike + 10 band pulls
2x50 lat pull downs
2x15 lat pull downs

Saturday July 23
30 Recumbent Bike
@7:00 Pace 5 min - 8 min - 8 min - 5 min - Separated by 2 min walk
First time ever running on concrete in my zero drop shoes

Afternoon Mobility session
10 Sauna
15 Elliptical
60 min full body mobility + stretching session

Sunday July 24
Completely Off


NOTES + UPDATES
Will get my hematocrit tested on Tuesday morning for an update and that will be the end of the log. Will post a comprehensive update on EPO utilization and dosages + levels in the main forum.
Easing into my zero drop shoes for running on hard pack (concrete) - extremely different than treadmill / track work. Very light run yesterday but my soleus on both legs was absolutely demolished.
Going to 200 test + 100 nandrolone until Aug 26 going to deload a bit then my prep for Hyrox begins giving me exactly 12 weeks. Hyrox is Nov 19, have a marathon I would like to do November 24 to see if I can qualify for Boston - Highly doubtful but hey... maybe.

 

[The Runner]

Training

Friday July 22
1 Hour Recumbent Bike Morning

Run
10 Sauna
30 Incline Walk
10 Stretch
Waves - 30 @5, @4:30, @4, @3:30, @3, @4
4x60@6:30 Gait Work

Durability
10 Sauna
30 Elliptical
3 Rounds Mobility
10 Single Leg Step Downs, 10 Banded back pulls to hard contraction/hold, 10 feet holding toes and stand, 10 banded oblique twists, 10 knees over toes front elevated split squats
Strength Session
1x Max Pull Ups Perfect Form = 19
4x10 Pull Ups + 20 Banded Pull Ups
3x20 Dumbell Curls + 10 EZ bar curls
5x20 Bent over barbell curls + 10 pistol squats + 20 seconds assault bike + 10 band pulls
2x50 lat pull downs
2x15 lat pull downs

Saturday July 23
30 Recumbent Bike
@7:00 Pace 5 min - 8 min - 8 min - 5 min - Separated by 2 min walk
First time ever running on concrete in my zero drop shoes

Afternoon Mobility session
10 Sauna
15 Elliptical
60 min full body mobility + stretching session

Sunday July 24
Completely Off


NOTES + UPDATES
Will get my hematocrit tested on Tuesday morning for an update and that will be the end of the log. Will post a comprehensive update on EPO utilization and dosages + levels in the main forum.
Easing into my zero drop shoes for running on hard pack (concrete) - extremely different than treadmill / track work. Very light run yesterday but my soleus on both legs was absolutely demolished.
Going to 200 test + 100 nandrolone until Aug 26 going to deload a bit then my prep for Hyrox begins giving me exactly 12 weeks. Hyrox is Nov 19, have a marathon I would like to do November 24 to see if I can qualify for Boston - Highly doubtful but hey... maybe.

What zero drop shoes you running?

Years ago I switched from ASICS gel nimbus to low drop Saucony Kinvaras. I eventually adjusted and loved them so much, that's all I ran in for years, even till this day. I did buy a few Brooks Glycerin which has a much higher heel. And I noticed much quicker feet turnover with the Kinvaras. The Glycerins feel like logs on feet compared to Kinvaras.

 

[Performance Based]

What zero drop shoes you running?

Years ago I switched from ASICS gel nimbus to low drop Saucony Kinvaras. I eventually adjusted and loved them so much, that's all I ran in for years, even till this day. I did buy a few Brooks Glycerin which has a much higher heel. And I noticed much quicker feet turnover with the Kinvaras. The Glycerins feel like logs on feet compared to Kinvaras.

Altra Lone Peaks

Running vivo’s for my around town/gym shoes

Vivos are beyond awesome just zero cushion , any time I run in them everything hurts

 

[goback2013]

for cushion and just for "around town", hoka HANDS down the best line of shoes.

i was at a local big theme amusement park.. was wearing my hoka bondi 7s. was able to endure the 12hr walking from ride to ride.
attraction to attraction..
others with me were complaining about their feet.. almost to tears..
i was walking on pillows all day.. no leg, knee pain, etc.

 

[Performance Based]

I did Hokas for about five years - plagued with shin splits the entirety of the time but outside of that they worked epic for me.

I’ve noticed a trend of larger guys going towards zero drops and wanted to check ‘em out for a while.

A lot of the pain I was experiencing is substantially diminished (won’t say gone).

That’s purely for sprints though - distance work in quite curious if I can adapt. I’ve been trying to follow Ross Edgleys stuff to a T and so far it’s done me very very well.

 

[Nate Dawg]

Would you be able to post a regular day's diet, interested to see what it takes to keep up with your caloric expenditure. I would guess you have to "junk it up" a bit such as Pop Tarts etc...?

Very interesting information you posted on the pre-workout anavar and t-bol. Stellar record keeping!