2024 Q1 Hybrid Athlete (Fertility, Hyrox, Marathon, Military Testing)

Performance Based · Nov 22, 2023

Good Morning All

Just came home from a two month trip with minimal access to training facilities. Completely and totally de-trained at the moment. In short this is the least athletic I have been since 2013. Very excited to get back at it.

Events

February 3-10 Semen + Egg Extraction - IVF
March 16 Hyrox Houston
March 30 Marathon (26.2)
April 4, 11, 18th Work Testing Dates

Notations

For the IVF I just need a sperm count of 5M+ so not coming off of everything. I also have a few frozen samples being sent to the clinic that are all viable as backup.
Several old injuries began to reappear on my time off. I truly believe motion is lotion so to speak.
I am now 36 years old - recovery is starting to slow down. This will be a bit new for me. Ramping up intensity but ramping down volume. Trying to minimum efficacious volume for training as possible
Work testing is a 1.5 mile run, 500M swim, 2 min max push ups, pull ups and sit ups. Target is 9:00-9:27, 7:45-8:00, 90+, 25+, 80+
Leaving again for Thailand on April 25th - If there is an interest I will roll this into fight camp prep as well.

PED Use (I take my shot once weekly, Saturdays, thus the dates for the week all begin w/ Sat)

	Test	UG	UG	HCG	HMG	EPO	GW	HGH
25-Nov-23	200	300EQ	50mg Anavar 3-4X P/W	3,000IU P/W				2+2
2-Dec-23	200	300EQ	50mg Anavar 3-4X P/W	3,000IU P/W				2+2
9-Dec-23	200	300EQ	50mg Anavar 3-4X P/W	3,000IU P/W				2+2
16-Dec-23	200	300EQ	50mg Anavar 3-4X P/W	3,000IU P/W	225IU P/W			2+2
23-Dec-23	200	300EQ	50mg Anavar 3-4X P/W	3,000IU P/W	225IU P/W			2+2
30-Dec-23	200	300EQ	50mg Anavar 3-4X P/W	3,000IU P/W	225IU P/W			2+2
6-Jan-24	200	300EQ		3,000IU P/W	225IU P/W			2+2
13-Jan-24	100	300EQ		3,000IU P/W	225IU P/W			2+2
20-Jan-24	100	300EQ		3,000IU P/W	225IU P/W	1,500IU P/W	20mg Training Days	2+2
27-Jan-24	100	300EQ		3,000IU P/W	225IU P/W	1,500IU P/W	20mg Training Days	2+2
3-Feb-24					225IU P/W	1,500IU P/W	20mg Training Days	2+2
10-Feb-24	200	600EQ	50mg Anavar 3-4X P/W			3,000IU P/W		2
17-Feb-24	200	600EQ	50mg Anavar 3-4X P/W			3,000IU P/W		2
24-Feb-24	200	600EQ	50mg Anavar 3-4X P/W			3,000IU P/W		2
2-Mar-24	200	600EQ	50mg Anavar 3-4X P/W			3,000IU P/W	20mg Training Days	2
9-Mar-24	200	600EQ				4,000IU P/W	20mg Training Days
16-Mar-24	200	600EQ				1,000IU Morning Of	20mg Training Days
23-Mar-24	200	600						2
30-Mar-24	200	600						2
6-Apr-24	200	600						2
13-Apr-24	200	600						2

OTC Supplements + Misc
Enclomiphene taken nightly pre bed, Athletic Greens 2x Per Day, Dr. Price's Electrolytes, XTend Hydration, BPN G1M, Ascent Pre-Workout, Metformin 1,000-1,500mg per day, Curcumin, Resveratrol, Liv52, EPO Boost, Blood Builder, Beet Powder Caps. 20IU of HG IGF-1 Pre Bed as needed

EQand GH are from PharmaQo
HCG, HMG, Enclomiphene, EPO, Test are from my fertility clinic/anti aging clinic
GW is from Mike Arnold

Performance Based · Nov 22, 2023

Training

Nov 21
Morning Cardio
30 Bike
15 Row
30 Z2 Jog

Afternoon Performance
10 Sauna
30 Elliptical
2x3 Banded Warm Up/Mobility
Strength
3x3 Back Squats Low Effort @365 - First time squatting in two months. Not going to lie this felt miserable.
Conditioning
6 Rounds
2Min One Handed Farmers Carry (switch hands at 60 seconds) + 50M Sled Push
6 Rounds
25 Wall Balls + 20 TRX Rows + 10 Perfect Form Sit Ups

First Day Back - Didn't feel like anything was firing properly. Surprised how heavy 365 felt in all sincerity.

bigzzz · Nov 23, 2023

In!

Thought you were done with GH?

Performance Based · Nov 23, 2023

bigzzz said:
In!

Thought you were done with GH?

Happy holidays mate.

The injuries popping up over the past few months have me a bit nervous in all sincerity. I may drop it later, and especially close to peak weeks due to HR issues.

Sincerely note to self - when I have children teach them to age gracefully.

Performance Based · Nov 24, 2023

Training

Nov 22
Morning Cardio
30 Min Cycle
15 Row
30 Mini Cycle
32 Min Run 4.5 mile loop

Nov 23
Afternoon Performance
10 Sauna
30 Elliptical
2x3 Banded Warm Up
Strength
4x12 Standing Leg Curls
3x3 Front Squats @315
Conditioning
6 Rounds 10 Back Squats @225 + 1 Min Ski-Erg
6 Rounds 20 Banded Pull Ups, 10 Landmine Shoulder Press, 30 Seconds Skierg

Knees are absolutely killing me on squats. Strength just isn't there right now - hoping it comes back quickly.

Performance Based · Nov 24, 2023

Nov 24
30 Bike
15 Row

Tried to tackle a two month long to do list and popped a provigil this morning 100mg. Feel like utter garbage to scrapping this afternoons HP session.

Helping a mate teach this weekend so will have to figure out training

Performance Based · Nov 27, 2023

Training

Nov 25
-No Training-

Nov 26
Morning Cardio
30 Cycle
15 Row
30 Cycle
15 Row

Afternoon Performance
10 Sauna
30 Elliptical
2x3 Banded Warm Ups
Strength
3x6 Standing Leg Curls
4x5 Rack Pulls + 5 Second Hard Contraction at Top
Conditioning
6 Rounds - 20 Banded Pull Ups, 40 Banded Push Ups, 30 Seconds Skierg
Cool Down
4x15 Toes to Bar
15 Min Stretching

Nov 27
Morning Cardio
30 Bike
15 Row
60 Run

Updates
Fertility clinic wants me to start HMG now at 225IU per week. HCG will be Monday, Wednesday, and Friday. HMG on Tuesday, Thursday, Saturday.
This is a question for everyone and I will be putting up in the main forum shortly - HGH allergies? I have used my RX GH for ages now rarely utilizing UG. I just ran out of my Omnitrope two weeks ago and have been using a sponsors product here. My notes align from the past with the same product. Itchy skin and heavy breathing + unusual impact on RHR and HRV scores. What can this be attributed to?

Regarding Performance - Definitely mentally challenging not being able to just jump back in with my normal level of output. Still feel remarkably weak and have this weird level of "neurological fog" almost as though groups of muscles are not firing at all.

Work has also recently approved my request to partake in another Ibogaine therapy session - trying to get that scheduled and funded this week. If there is any additional interest from last time please do let me know and I will see what I can do to put up pertinent information.

Performance Based · Nov 29, 2023

Training Nov 28

Morning Cardio
30 Bike
15 Row

Afternoon HP
10 Sauna
30 Elliptical
2x3 Banded Warm Up
Strength
4x12 SLDL
5x20 Leg Press
Conditioning
5 Rounds
20M Sled Push + 25 TRX Squats + 20 TRX Rows + 20 Wall balls
1,000M Skierg

cmryan · Dec 1, 2023

Performance Based said:
Nov 24
30 Bike
15 Row

Tried to tackle a two month long to do list and popped a provigil this morning 100mg. Feel like utter garbage to scrapping this afternoons HP session.

Helping a mate teach this weekend so will have to figure out training

From the provigil? Or just accumulated stress?

cmryan · Dec 1, 2023

Performance Based said:
Training

Nov 25
-No Training-

Nov 26
Morning Cardio
30 Cycle
15 Row
30 Cycle
15 Row

Afternoon Performance
10 Sauna
30 Elliptical
2x3 Banded Warm Ups
Strength
3x6 Standing Leg Curls
4x5 Rack Pulls + 5 Second Hard Contraction at Top
Conditioning
6 Rounds - 20 Banded Pull Ups, 40 Banded Push Ups, 30 Seconds Skierg
Cool Down
4x15 Toes to Bar
15 Min Stretching

Nov 27
Morning Cardio
30 Bike
15 Row
60 Run

Updates
Fertility clinic wants me to start HMG now at 225IU per week. HCG will be Monday, Wednesday, and Friday. HMG on Tuesday, Thursday, Saturday.
This is a question for everyone and I will be putting up in the main forum shortly - HGH allergies? I have used my RX GH for ages now rarely utilizing UG. I just ran out of my Omnitrope two weeks ago and have been using a sponsors product here. My notes align from the past with the same product. Itchy skin and heavy breathing + unusual impact on RHR and HRV scores. What can this be attributed to?

Regarding Performance - Definitely mentally challenging not being able to just jump back in with my normal level of output. Still feel remarkably weak and have this weird level of "neurological fog" almost as though groups of muscles are not firing at all.

Work has also recently approved my request to partake in another Ibogaine therapy session - trying to get that scheduled and funded this week. If there is any additional interest from last time please do let me know and I will see what I can do to put up pertinent information.

I would be definitely be interested to read anything you feel comfortable sharing. It is intriguing and I am unsure of which sources to go to read about it. Truth be told, addiction seems to run strong in my family so I might personally find some benefit from it. And I have a few family and friends that have tried the standard 28 day protocol with minimal success. So perhaps this might help them where other treatments have failed.

Performance Based · Dec 2, 2023

cmryan said:
From the provigil? Or just accumulated stress?

Provigil - I don't know whats going on but how sensitive I am even to baselines dosages of medications these days is a bit crazy. Popped a 100mg Provigil and my heart rate was through the roof and I felt nauseous all day. Dropped you a PM for Ibogaine therapy.

Training Updates

Nov29
Completely off - RHR Still high from Provigil

Nov 30
Morning Cardio
30 Cycling
15 Row
30 Min Run (28 Min - Usual 4.5 Mile look usually takes me at a chill pace 32 minutes, felt light and lively - zero effort @28 min)

Dec 1
Performance
30 Elliptical
2x3 Banded Warm Up
Knees Over Toes Routine
Strength
4x8 Standing Leg Curls
4x5 Hex Bar Deads @315 + 5 Second Concentric
Conditioning - 8 Rounds
10 Land Mine Presses, 10 Land Mine Trunk Twists, 20 Banded Pull Ups, 40 Banded Push Ups, 2 Min Rower, 30 Seconds Skierg

Notations
Weight exactly at 220.9
Will put up photos in a week or so - still feel a bit fluffy from the vacation. Self conscious much? Uhhh yup
Week of December 11th I have to teach a course - Going to ramp up the volume this week so I can have basically a deload week. Should be full steam ahead the week of the 18th.

Performance Based · Dec 4, 2023

Training Updates

Dec 2
Morning Cardio
30 Cycle
15 Row
30 Cycle
30 Run

Dec 3
Morning Cardio
30 Cycle
15 Row

Afternoon Performance
10 Sauna
2x3 Banded Warm Ups
Strength
3x4 Bench @275 - Holy shit this felt heavy
4x5 T Bar Rows
Conditioning
12x60 Seconds Race Pace Skierg
3x30 Seconds Max Effort Skierg
8x25M/25M Farmers Carry, 25M Sled Push, 25M Sled Pull

Dec 4
Morning Cardio
30 Cycle
15 Row
70 Run

Performance Based · Dec 8, 2023

Dec 5
Morning Cardio
30 Bike
15 Row

Performance Session
10 sauna
30 Elliptical
2x3 banded Warmp Ups
Strength
4x8 Standing Leg Curls
2x5 Standing Leg Curls
4x3 Front Squats @315
Pre-Rehab
2x20 ATG Pause Squats @225
3x15 Seated Dumbell Shoulder Press

Dec 6
Performance Session
10 Sauna
30 Elliptical
Strength
3x20 Leg Press
3x3 Deadlift + 5 Second Hold @405
Conditioning - 5 Rounds
Toes to bar, dumbell floor press, zombie sit ups, 45 seconds skierg
Pre-rehab
3x75 second wall squats
3x20 TRX Back + Rotator Cuff

Afternoon Cardio
30 Cycle
15 Row
30 Cycle

Dec 7
Morning Cardio
30 Bike
15 Row

Afternoon Performance
10 Sauna
30 Elliptical
2x3 Banded warm Ups
Performance
12x5 Perfect Form Pull Ups 3 seconds up, 3 seconds down
5 Min race pace row (2:00 500M)
Strength
4x4 Bench @315
Prehab
2x20 Shoulder Press
3x20 Vertical Shoulder Raises + 25 Tib Raises
4x10 Later Raises + 25 Tib Raises + 25 BW Calf Raises

Dec 8
Morning Cardio
30 Bike
15 Row
30 Run

Physical Therapy

NOTES ON PERFORMANCE - Everything is starting to come back nicely for sure. For some reason squats my strength though isn't coming back as quickly as I would like. The holds at the end of the rep ranges with lighter weight are a relatively new thing for me and I am really digging them alot. At the end of working sets some of the guys have just been doing walk outs with supra-maximal weight and it almost seems to condition the nervous system to the new load. A few walk outs then a few sets with partial (and I mean partial) range of motion (pin squats). Fascinating to see how much of this game is muscular strength vs. neurological conditioning.

Performance Based · Dec 19, 2023

Apologies for the delay everyone - had to head out of town last minute to run a class.

Dec 9-14 Bullshit Hotel Gym Workouts - Usually just 30 Elliptical + 30 Incline Walk + Stretching/Foam Rolling

Dec 15
10 Sauna
30 Elliptical
2x3 Banded Warm Up
Strength
5x8 Standing Leg Curls
4x4 Hex Bar Deadlift + 5 second contraction/hold at top @365
3x4 Deadlift (Acceleration pops @315) + 20 Banded Pull Ups
Conditioning
5 Rounds - 30 Seconds Skierg, 15 Toes to Bar, 30 Push Up Pluses, 60 Seconds BW Squat Hold
CNS Reset
5 Min Row - Chill Pace
15 Min Pool Work
-6x100M Freestyle
-3x50M Css

Dec 16
Morning Cardio
30 Cycle
15 Row
30 Cycle
15 Row
40 Run

Dec 17
10 Sauna
30 Elliptical
2x3 Banded Warm Ups
Strength
3x8 Dumbell SLDL
3x6 Sprinters Squats
5x3 Back Squats Peaking @455
Prehab
3x12 Lateral Raises + 25 Tip Raises
2x60 Second Wall Squat Holds + 25 BW Calf Raises

Dec 18
Morning Cardio
30 Cycle
15 Row
80 Run - 7:30ish pace

Notations - Having heavy breathing akin to when I take nandralone or higher dosages of testosterone. Very pronounced if I take my HCG/HMG in the morning then run 1-2 hours after. If I take after my run I do not experience this to the same extent.

Everything is actually firing pretty well, I feel good. Maybe about 15% off of my norm from before leaving for Europe.

Performance Based · Dec 19, 2023

Forgot to Put This Into the Log - Posted in main forum
Notations on EPO Utilization
Group of six well-trained individuals, ages 26-44. EPO administration at 2,000IU per day Nov 27 to Dec 1 and Dec 4-8th.
Hematocrit Scale 40-51
Baseline scores – taken prior to first injection of EPO, followed by scores taken on December 8th 12 hours post last injection.

47, 51
49.6, 53.4
49.3, 54.5
48, 54
47.2, 49
43, 49.8

Side effects – Patient 6 complained of slight headaches. Nothing to note outside of this.
Performance metrics (averaged)
Push Ups 74 to 86
Pull Ups 16 to 21
Sit Ups 56 to 63
1.5 Mile Run 9:47 to 9:22
500M Swim 11:17 to 10:46

Testing was done on Nov 27 as well as Dec 8. Two days of recovery were taken prior to both testing days.

Performance Based · Dec 23, 2023

Training Update

Dec 19
Morning Cardio
30 Cycle
15 Row

Dec 20
Morning Performance
10 Sauna
30 Elliptical
3x3 Banded Warm Up
Sprints
6x30 Seconds @Min/Mil Pace
Strength
4x5 Standing Leg Curls
3x5 Bench Press @275
Conditioning
10x30 Seconds Skierg +15 Banded Pull Ups + 20 Explosive back pulls
Pre-Hab
4x20 Leg Extensions
3x20 Shoulder Press Technogym Machine
2x15 Weighted Standing Calf Machine

Dec 21
Morning Cardio
30 Cycle
15 Row
30 Cycle

Afternoon Performance
10 Sauna
30 Elliptical
3x3 Banded Warm Up
Strength
2x5-3-1 Hex Bar Deads
Movement
3x8 Perfrect Form Pull Ups + 10 Dumbell Split Squats
3x10 Toes to Bar + 20 lat pull downs + 20 cable cross overs
2x60 Second BW Squat holds + 25 tib raises +10 bicep curl

Dec 22
30 Cycle
15 Row
30 Run
45 Min Ruck

Performance Based · Dec 28, 2023

Training Updates

Dec 23
Morning Performance
10 Sauna
30 Elliptical
3x3 Banded Warm Up
Sprints
6x30 Seconds @5:30 min/mile pace
Strength
4x5 Barbell RDL
Movement
3x3 Back Squats @405
Conditioning
3x1,500M Row + 30 Kettelbell Swings
15 Min Swim

Dec 24
Loungin

Dec 25
Morning Caradio
30 Cycle
15 Row
30 Run

Dec 26
Morning Cardio
30 Cycle
15 Row

Afternoon Performance
10 Sauna
30 Elliptical
3x3 Banded Warm Up
Sprints
4x35 Seconds @5min/mile pace
Strength
3x3 Back Squats @365
3x8 Push Press
Performance
4x10 Scap Pull Ups + 5 Second Hold Top of Each
5x20 TRX Row + 10 TRX Pistol Squats
Because I'm an insecure cunt
8x20 Tricep Extension Mix + 20 Tib Raises + Front Delt Raises

Dec 27
Morning Cardio
30 Bike
20 Row
90 Run (Half Marathonish)

UPDATES - Sperm count is just under 7M with good motility. Takes a huge weight off my back. Cardio is coming along nicely. Having a hard time maintaining strength though to be quite honest. Some performance notations - mate recommended I hit squats the day before my LSD run (today's 90). This really helps keep one in zone 2 nicely. Find myself getting board and adding in fartleks etc. regularly. This really minimized my output ability.

Some additional notes on performance. Consuming a gel packet (20 grams of carbs) at 30 min and 60 min. Interestingly my cruise pace would go from 8:12 to 7:47 for approximately 6 minutes both times 2 minutes post ingestion. Going to keep a long on how various gels affect my performance and for how long. Had no idea the impact would be so substantial.

juggy38 · Dec 28, 2023

I love the updates.

Im coming for ya. Im training to push/pull 1000lbs and break 6:30 minute mile the same day

Performance Based · Dec 28, 2023

Gonna put me in an early grave! Hows the programming going so far?

juggy38 · Dec 28, 2023

Performance Based said:
Gonna put me in an early grave! Hows the programming going so far?

EHH it’s going. I went to a running “coach”…a very strong word….a guy that ran short distances in a small college. Tweaking the gait and foot strike, so every run feels like I’m forcing the movement. So it’s slow, exhausting and annoying