Training Log

[pesty4077]

! week ago, I started back up again. I stayed on 100 MG of Test for 10 weeks. I want to see how good I would look if I wanted to do a Physique show. I also want to keep health in mind. So, doing mega dosing is not an option for me.

Over the summer, I basically party a little too much and put on some fat. I weighed 220 on Oct. 5. My goal is to put on a little muscle and reduce fat.
The thing I changed for last time is, Masteron is now being done instead of Primo and I added low dose NPP. I am still taking GENOs, but added MK677.

I will post my training and DIET log later. I don't have the time now. I added some good supplements too for health. I will post those later. I want to thank guys like Dante, Emeric, Knight, GI bro and Stewie. These guys are always helpful here and educate you on certain supplements.

I know I will never look good as Emeric, but like to think at 62 I could look good and be healthy. I will be turning 55 in February. I think all guys should cycle on and off (low dose Test around 100 to 150 MG is OK on off time if test levels are low.) I like 12 weeks on with 8 to 12 weeks off. That too me doesn't mean take a boat load of gear when on either. It means take the least amount that will generate gains each time.

 

[pesty4077]

Work Out Routine:

Monday:

Squats 5 X 5
Incline Bench Press 5 X 5
T Bar Rows 5 X 5
Nautilus Ab Machine 5 X 5

Tuesday:

Over Head Press 5 X 5
Standing Barbell Curls 5 X 5
Close Grip Presses 5 X 5
Standing Machine Calf Raises 5 X 5

Thursday:

Reverse Hack Squats 3 sets, 8-12 reps
Stiff Leg Deadlifts 3 sets, 8-12 reps
Standing One Leg Curls 3 sets, 8-12 reps

Hammer Strength Flat Chest Presses 3 sets, 8-12 reps
Flat Dumbell Chest Flyes 3 sets, 12 reps

Close Grip Lat Pulldowns 3 sets, 8-12 reps
Hammer Strength Iso Lateral Rows (one arm) 3 sets 8-12 reps

Knee Raises 3 sets, 25 or more reps

Friday:

Dumbell Lateral Raises, 3 sets, 8-12 reps
Reverse Lateral Raises (On Incline bench), 3 sets 10-15 reps

Machine Preacher Curls, 3 sets, 8-12 reps
Dumbell Concentration Curls, 3 sets, 10-12 reps

Machine Tricep Pressdowns, 3 sets, 10-15 reps
Dumbell Lying Tricep Extensions, 3 sets, 10-15 reps

Sitting Calf Raises, 3 sets, 15 reps

Lying Ab Machine, 3 sets, 15-25 reps

 

[pesty4077]

My current DIET ( sometimes fluctuates slightly, but this is usually how I eat)

Meal1: 5 egg whites, 2 whole eggs, 2 slices non fat cheese, 2 slices of whole grain bread, avocado

Meal 2: 2 scoops of whey isolate, 1 oz of almonds

Meal 3: 8 oz chicken, 1 cup rice, 1 cup pinto beans

Meal 4: 2 scoops whey isolate, 1 large apple (pre workout)

Meal 5: 8 oz of lean meat, usually 1 cup or rice or potatoes, some vegetables, 1 salad with vinegar and olive oil.

Meal 6: 1 oz Almonds, 2 scoops casein protein. (sometimes substitute 1 cup of greek yogurt with fresh pineapple)


My goal is to drop Body fat and gain muscle, This DIET works like a charm for me. I will add more protein and some more fruits in DIET later.

 

[pesty4077]

Current supplements:

Multi (morning)
Inositol
Vitamin C
Omega 3
Hawthorne berries
Curcumin
Anti Oxidant (after W/O)
Aspirin
C0Q10
D-3
Milk Thistle

I am going to add these supplements:

Magnesium Asparate and Potasium
Switching over to Ubiquinol
Quercetin
Alpha Lipic acid

I still am debating a few others, just trying to study more about them.

 

[Knight9]

Current supplements:

Multi (morning)
Inositol
Vitamin C
Omega 3
Hawthorne berries
Curcumin
Anti Oxidant (after W/O)
Aspirin
C0Q10
D-3
Milk Thistle

I am going to add these supplements:

Magnesium Asparate and Potasium
Switching over to Ubiquinol
Quercetin
Alpha Lipic acid

I still am debating a few others, just trying to study more about them.

Anti oxidants around the workout may not be optimal.

 

[pesty4077]

Anti oxidants around the workout may not be optimal.

What would be your opinion on these. Worth taking or just another time? Please feel free to let me know if there is something I should add. I appreciate it.

 

[pesty4077]

I am going on my 3rd week, so far 2 and 1/2 weeks. I gain 3 pounds and drop BF. My DIET is strict and no cheating days. I don't do cheat meals until I get where I want to look. My cardio is at 15 minutes a day, after workouts. I walk on the treadmill at an incline.

 

[RamboStallone]

Subbed brother. Are you taking the MK in the morningbor at night prebed? I forget what we talked about [emoji39]

 

[pesty4077]

Subbed brother. Are you taking the MK in the morningbor at night prebed? I forget what we talked about [emoji39]

I take the MK677 upon getting up and GH before bed.

 

[pesty4077]

Some update on MK677. Although this is some good studies of the effectiveness, there are sides that go with it. Some of the sides include headaches and higher blood pressure. I would suggest for you to monitor your Blood pressure while on it. I went from 120/70 to 140/75. I do get dull headaches too. I am not going to take it long, and would suggest to cycle on & off.

 

[pesty4077]

I wanted to update my training. I basically train a routine for 12 weeks. My DIET is strict at this time. Sometimes I add 1 or 2 cheat meals on the weekends. When I start any new routine, I go super light with very slow reps, pausing some of the reps sometimes. As the routine progresses, I go heavier and do faster reps. I still keep the weight under control, even when going heavier. My weight is at 224 and body fat has drop a lot. Here is from week 1 to week 4 lifts:

Week 1: Monday- Squats 5 X 5 at 135 pounds
Week 4: Monday- Squats 5 X 5 at 225 pounds

Week 1: Monday- Incline bench press 5 X 5 at 135 pounds
Week 4: Monday- Incline bench press 5 X 5 at 185 pounds

Week 1: Monday- T Bar rows 5 X 5 at 70 pounds
Week 4: Monday- T Bar rows 5 X 5 at 100 pounds

Week 1: Monday- Nautilas ab machine 5 x 5 at 90 pounds
Week 4: Monday- Nautilas ab machine 5 x 5 at 140 pounds

I will post Tuesday, Thursday, Friday in the next few days. Also, I have not squat in 3 years due to repairing veins. My goal is 315 for 5 X 5.

 

[pesty4077]

Week 1: Tuesday- Front Military presses 5 X 5 at 135 pounds
Week 5: Tuesday- Front Military presses 5 X 5 at 185 pounds

Week 1: Tuesday- Close grip bench press 5 X 5 at 135 pounds
Week 5: Tuesday- Close grip bench press 5 X 5 at 170 pounds

Week 1: Tuesday- Standing Bicep curls 5 X 5 at 60 pounds
Week 5: Tuesday- Standing Bicep curls 5 X 5 at 95 pounds

Week 1: Tuesday- Standing calf machine 5 x 5 at 120 pounds
Week 5: Tuesday- Standing calf machine 5 x 5 at 180 pounds

 

[pesty4077]

I do want to say something about my DIET. Before my wife moved in, I could get lean at will, now it is tough. She cooks too Dam good. Now she makes home made cakes, breads and foods to die for. I think she is a bad influence.