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jeffy96

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Lot's of updates. I haver had some major issues with my left bi-cep tendon and my shoulders recently. Mainly just inflammation from hard training and pushing volume/frequency. I am a big fan of voltaren gel but I haven't used it since moving back. I bought a tub and put loads on all over my shoulders and arms last night and it made a massive difference. I will carry on applying it every day and I will also have a few days off the gym over Christmas to help matters as well.

I started 4mg Pitavastatin pre bed and so far it's fine. Well it causes some very mild stomach pain and my appetite has lowered but nothing too bad so far. One of the main side effects associated with statin use is muscle weakness. I am using 10,000IU vitamin D daily and I think that is a great way to help offset and possible issue a statin could cause in that regard. I have also doubled up my dose of ubiquinol since starting Pitavastatin as statins lower coenzyme q10. So far I am feeling good so I am pleased and I will carry on with the protocol and hopefully I can even improve my cholesterol profile as I grow.

I have trained the last 3 days and done pull, legs and push. Legs was brutal but I am recovering fast due to my diet (intra nutrition etc), sleep and my hormones building up. I am also limiting my working set to a few each body part so I keep an eye on the overall volume for every leg day. I am doing hack squats at least once every 2 rotations and I go to complete failure (stuck at the bottom) every time. Today was similar to the push workout listed above but instead of the last machine press we dome some barbell presses with slow negatives to finish chest off. Instead of the standing shoulder press we also done some plate loaded shoulder press and went up to 3pps (machine feels heavy). Ended the later with a drop set with 3pps, 2pps and 1pps.

I had my mate take some pics of me post workout but they have turned out much worse than I had hoped. He can't take pics and was taking in all the background. He said he can just zoom in afterwards and crop them but they haven't turned out well. I am very hairy as well but I wanted to get an updated pic. I was looking super full but it hasn't really come out in pics but I will get many more done over the next few months.



Is it the lighting or does your muscles look more denser?
 

Elvia1023

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Is that a porn star tache I see growing in?

Yes it is :D I figured why not. It's just a bit of fun and I like it even if everyone in my family has told me to shave it off :D

Is it the lighting or does your muscles look more denser?

No I am definitely denser. That day I was very pumped as well but it has not come out in the pic. My mate took the pics from faraway and said he can just zoom in afterwards but they didn't come out well. My back is definitely denser though and the hormones are just building up so things should get good.

I write the above but something bad happened today but more on that tomorrow.
 

Muay Thai

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lookin good brother. how do you like that brand of greens? I would like to incorporate more into my diet. What is the advantage in your eyes of the EAAs over traditional BCAAS intra etc? I see you are using them
 

Elvia1023

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lookin good brother. how do you like that brand of greens? I would like to incorporate more into my diet. What is the advantage in your eyes of the EAAs over traditional BCAAS intra etc? I see you are using them

Thanks. EAA's are much better than BCAA's because they include all the essential aminos. Many think BCAA's are now worthless but I wouldn't go that far at all but it's going to be much better taking in all 9 of the essential aminos compared to just 3. Many argue against the need for intra nutrition but for me there are so many benefits so I want to use optimal ingredients for that time. Many will say if you eat before and after you don't need it and that is very true but for me it's just another way to get a meal in for the day. The intra aminos and carbs also help with sustained performance (2 hour training sessions at times) and recovery. I also drink them between meals at times and granted if you have eaten a meal containing a full spectrum of amino acids it doesn't really matter but I still prefer to add EAA's in mainly for the flavouring and a little boost in aminos is never going to hurt.

On the last page I have used Ghost Greens and now I am on Controlled Labs Orange Tried + Greens. The later is great because it contains a bit of everything and it covers as my multi vitamin and greens powder. Ghost greens I really liked and I will definitely buy it again. Supplements should always just supplement a healthy diet but one area I don't eat much of are greens. When I was having smoothies I would throw in various greens as it was easy as I don't enjoy eating them. Now I am not having any smoothies so it's just an easy way to make sure I am getting more greens in my diet. So if you're anything like me it's a great addition.

The Ghost product is good because it contains some decent ones such as cracked cell wall chlorella, matcha and kale. I don't really need this part but it also contains fruit powders such as acai, pomegranate and camu camu. It also contains 100mg spectra per servings and pre/pro-biotics and digestive enzymes. I always add it to 10g glutamine and I think the combination is great for overall gut and digestive health. I notice a big difference in my stomach when I am taking in both consistently.
 

Elvia1023

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My back went the other day so things haven't been great. It is what it is. I was feeling so good when training and for many months so I guess the additions added up over time and this was the result. When I look back I am left thinking no wonder but it has been fine for months so it was still a surprise. But sure I had done some relatively heavy barbell rows the day before. On the day I had done stiff leg deadlifts (very light weight) and heavy leg curls etc. Weirdly it actually happened in the gym mid set but it will be an accumulation of movements that done it. I had just done a crazy superset of leg press and hack squats. The leg press was heavy but the hack squat was fairly light but brutal to finish with. Anyway I was done and had rested awhile and my mate said are you doing another one and I thought fuck it do a 2nd so I done the leg press and straight over to the hack squat. On about the 8th rep I felt my back go so I just had to rack the weight and stand there hoping it wouldn't seize up too badly.

2 days later is is really bad and I can barely move. I know what to expect though and I know I will be fine in a few days. I will just rest and as the days go stretch it more and move more. I am applying voltaren gel to the area, using cold packs, doubled up my curcumin dose and taking some painkillers. I am feeling good and I know it's just a minor set back and I will be back better than ever. Obviously I just have to be careful and I will adjust my training accordingly so it doesn't happen again. I also went against my plan and decided to add 20mg dbol in and that was the 1st day so that could have been a big factor as well as I was getting so pumped up and the added pump in my lower back was too much for it too take. I am very careful with my form but for some of my working sets it's impossible to keep lower back completely out of certain movements. Going on this rate I am going to have to take an inch off my height because I can't straighten my back properly :eek:

So it's rest and lower calories as I want to start back in a lean state. I did feel sorry for myself yesterday and had 2 big bars of chocolate (xmas present) but I ate very little in the day so still woke up tighter. For the next few days just my standard meals but probably 3-4 instead of 5 but I have a few big steaks in my fridge so more fat but still lower cals. Gonna have my body primed for when I can hit the gym again. A minor set back and I am looking forward to getting back in the gym in the new year and going from there. I should be able to train in a few days so I will carry on my blast so nothing changes and I will still hit things just as hard but just do what I set out a few months ago and not sway from those rules again.

Besides that everything was looking great and I was starting to feel really good so it's just a 1 week set back and I can't see it ruining anything as long as I am careful with what movements I use in the future. The only downside to high dosed deca so far is some minor acne on my face but that will go away soon as it usually happens during any fluctuations of hormones for me.
 

Muay Thai

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alot of younger cats at my gym wearing the GHOST gear etc their logo looks cool af

I take Irish sea moss, shijalit, MCT oil, apple cider vinegar, tudca, a ton of taurine ( I studied centurions and the Okinawans have a ton of it in their system and highest life expectancy, and I eat a lot of olives and fish because the Sardinians have the second-highest centurion population density and both eat a ton of fish they deemed as another culprit), elderberry and a TCM blend right now for immunity and lung health. I wish I could take krill oil I burp it up and fish oil any kind of oil in a pill so I eat a ton of coco oil, EVOO, avocados chia seeds, etc. My blood type is A+ and I have GERD so I've been eating toward vegetarian as much as possible already anyway. I cycle out the tudca with NAC or milk thistle. I can only eat certain foods before I workout or I will burp and get heartburn or be bloated at the very least. Yogurt, Naked Juice Green Drink, Kefir, protein powder, cream of rice, banana so far that's it.


Thanks. EAA's are much better than BCAA's because they include all the essential aminos. Many think BCAA's are now worthless but I wouldn't go that far at all but it's going to be much better taking in all 9 of the essential aminos compared to just 3. Many argue against the need for intra nutrition but for me there are so many benefits so I want to use optimal ingredients for that time. Many will say if you eat before and after you don't need it and that is very true but for me it's just another way to get a meal in for the day. The intra aminos and carbs also help with sustained performance (2 hour training sessions at times) and recovery. I also drink them between meals at times and granted if you have eaten a meal containing a full spectrum of amino acids it doesn't really matter but I still prefer to add EAA's in mainly for the flavouring and a little boost in aminos is never going to hurt.

On the last page I have used Ghost Greens and now I am on Controlled Labs Orange Tried + Greens. The later is great because it contains a bit of everything and it covers as my multi vitamin and greens powder. Ghost greens I really liked and I will definitely buy it again. Supplements should always just supplement a healthy diet but one area I don't eat much of are greens. When I was having smoothies I would throw in various greens as it was easy as I don't enjoy eating them. Now I am not having any smoothies so it's just an easy way to make sure I am getting more greens in my diet. So if you're anything like me it's a great addition.

The Ghost product is good because it contains some decent ones such as cracked cell wall chlorella, matcha and kale. I don't really need this part but it also contains fruit powders such as acai, pomegranate and camu camu. It also contains 100mg spectra per servings and pre/pro-biotics and digestive enzymes. I always add it to 10g glutamine and I think the combination is great for overall gut and digestive health. I notice a big difference in my stomach when I am taking in both consistently.
 

Nyoco

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alot of younger cats at my gym wearing the GHOST gear etc their logo looks cool af

I take Irish sea moss, shijalit, MCT oil, apple cider vinegar, tudca, a ton of taurine ( I studied centurions and the Okinawans have a ton of it in their system and highest life expectancy, and I eat a lot of olives and fish because the Sardinians have the second-highest centurion population density and both eat a ton of fish they deemed as another culprit), elderberry and a TCM blend right now for immunity and lung health. I wish I could take krill oil I burp it up and fish oil any kind of oil in a pill so I eat a ton of coco oil, EVOO, avocados chia seeds, etc. My blood type is A+ and I have GERD so I've been eating toward vegetarian as much as possible already anyway. I cycle out the tudca with NAC or milk thistle. I can only eat certain foods before I workout or I will burp and get heartburn or be bloated at the very least. Yogurt, Naked Juice Green Drink, Kefir, protein powder, cream of rice, banana so far that's it.

How much taurine do you take? Interesting what you mention about it and centenarians (centurions were officers in the Roman army) if you have any links I´d love to read more about it, nevertheless I´ll do some research of my own, thanks for posting that.
 

Nyoco

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Elvia sorry to hear about your back mate, I know I´ve told before but you have to listen to your body if you contemplate having any longevity in the gym, these back episodes are recurring and I´m only speaking as a concerned citizen, adjusting your training accordingly is a great plan so please stick to it FFS :)

Happy new year to all!
 

Elvia1023

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Elvia sorry to hear about your back mate, I know I´ve told before but you have to listen to your body if you contemplate having any longevity in the gym, these back episodes are recurring and I´m only speaking as a concerned citizen, adjusting your training accordingly is a great plan so please stick to it FFS :)

Happy new year to all!

I know matey. I just need to stick to my rules and I will be fine. The issue is my body starts feeling better and better and I have the thought process of improving it's strength over time but it always goes again. It doesn't matter what I do it's messed up so I should just avoid certain movements completely. My dad, brother and sister don't go to the gym and they all have very bad backs. Not just pain but my dad and sister have been to hospital various times over their backs and my brother was recently off work for 2 weeks because his back went. I know what to do but at the same time I don't want it to seem like I am a moron in the gym either just doing meathead stuff all the time because it's not like that at all even if it may seem that from the recurring injury. 80%+ of the times it has gone I have been out of the gym and doing nothing and it just went. Although it's a by product of training and it tightening up. If I don' train it actually gets much worse so I just have to keep active, keep it loose but without performing certain movements. It may come across stupid but it's not like that really. A good example there are 2 IFBB Pro's and they constantly go on about their fucked up shoulders. Their shoulders are literally fucked and then I see them pressing 60-70kg db's and doing 4-5 pps side presses with erratic form all the time and it's just stupid and they wonder why they have issues. People don't modify their training to overcome injuries. I need to just stick to my own rules/advice and stay away from certain movements and keep stretching it and I should be fine. Moreover I am only getting older so things will only decline so I need to be extra careful. I will be fine and I definitely don't want to go through this again.
 

Muay Thai

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How much taurine do you take? Interesting what you mention about it and centenarians (centurions were officers in the Roman army) if you have any links I´d love to read more about it, nevertheless I´ll do some research of my own, thanks for posting that.

I am aware of the centurions in roman army I study all of the" 5 good emperors" and their stoicism philosophies etc. I am listening to Marcus Aurelius Meditations as we speak audiobook . I take 3g-5g per day as is conducive with most research I've read. I recommend taurine to all my clients and family/friends also. the health benefits are insurmountable and unrivaled
 

emeric delczeg

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alot of younger cats at my gym wearing the GHOST gear etc their logo looks cool af

I take Irish sea moss, shijalit, MCT oil, apple cider vinegar, tudca, a ton of taurine ( I studied centurions and the Okinawans have a ton of it in their system and highest life expectancy, and I eat a lot of olives and fish because the Sardinians have the second-highest centurion population density and both eat a ton of fish they deemed as another culprit), elderberry and a TCM blend right now for immunity and lung health. I wish I could take krill oil I burp it up and fish oil any kind of oil in a pill so I eat a ton of coco oil, EVOO, avocados chia seeds, etc. My blood type is A+ and I have GERD so I've been eating toward vegetarian as much as possible already anyway. I cycle out the tudca with NAC or milk thistle. I can only eat certain foods before I workout or I will burp and get heartburn or be bloated at the very least. Yogurt, Naked Juice Green Drink, Kefir, protein powder, cream of rice, banana so far that's it.
 

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Muay Thai

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Hi Emeric longtime no talk brother happy new year-

primavie do you have access to this supplement? I haven't seen it in the states. and as we know shijalit is ayrvedic i think TCM uses it too, I implement a variety of TCM herbs in me and my clients as well including acupuncture

sorry for thread hijack but anytime Emeric speaks we can all gain viable knowledge.
 

emeric delczeg

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Hi Emeric longtime no talk brother happy new year-

primavie do you have access to this supplement? I haven't seen it in the states. and as we know shijalit is ayrvedic i think TCM uses it too, I implement a variety of TCM herbs in me and my clients as well including acupuncture

sorry for thread hijack but anytime Emeric speaks we can all gain viable knowledge.
Happy New Year to you and to your family. I use the Hymato in my MMB 750 product. The Hymato has no non-humified and over-humified organic matter (plant biomass). I am importing the Hymato from Hungary. Fulvic and Humic acid can be incorporated in your immune system boosting (Virus shield) .
 

Elvia1023

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I have trained 2 days in a row now. If I had a doctor it would definitely be against his orders but I know my body well. I just have to be extra careful as my back is still not 100% but it's getting there. I mainly kept it to machines but I have had 2 really good workouts. First day was push and a typical day but I kept the weight moderate and slowed down all reps with most working sets being approx 15 reps. Today for pull it was more of the same but fairly high volume and lot's of sets. I might have tomorrow off but will see how I feel but it will be legs when I do train. Legs will be much more careful with calves being pretty normal but hams will just be some light-moderate weight unilateral seated leg curls. Then some hip adductors and abductors. For quads probably just some lighter weight leg press and multiple harder sets of leg extensions with low-moderate weight and high reps. So legs will be adjusted a lot and all about getting a great pump and being safe until my back is 100%.

I ordered some insulin from scrioxx so I received that yesterday and tried it today for the first time. I tried 6iu preworkout and I am going to stay at that dose. I had started taking in 60g HBCD's intra training so I will just remain at that amount. With the 60g carbs I add in approx 20g EAA's, 10g glutamine and 5g creatine. Shortly after I dosed the slin I had 1 banana and took my preworkout and headed to the gym. I will stay at this amount for the foreseeable future then I will likely add in 10iu humalog post workout to go with my post workout meal that always consists of at least 100g carbs.

Everything else is the same and I am just happy to be back in the gym and will start building some quality size now. Things will start coming to life now and I hope to make some impressive changes. I will probably get more blood work done at the end of the month as I am curious how everything will look with all the things I have in place. I stopped pramipexole the other week as it's not the best thing to use and I am not taking any AI so I am curious how my estrogen (estradiol) and prolactin are looking. Moreover I want to see what difference the addition of 4mg Pitavastatin daily has made to my cholesterol profile. I am pleased with the pitavastatin so far because it hasn't given me any really noticeable side effects.

1 scoop of EAA's, 1 scoop of Orange Triad with greens and 10g glutamine.
Steak with garlic butter, jasmine rice and goji berries.
6iu Apidra SoloSTAR and 2.5iu HGH then 1 banana.
INTRA 2 scoops of EAA's, 60g HBCD's, 5g creatine and 10g glutamine.
Chicken breast, jasmine rice, chopped dates and goji berries.
Steak, long grain rice, blueberries and 2 squares of 85% dark chocolate.

1 scoop of EAA's, 1 scoop of Orange Triad with greens and 10g glutamine.
Steak, wild/wholegrain rice and 1 avocado.

Just 4 wholefood meals today but I will be back to 5 tomorrow.
 

Elvia1023

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You have to laugh. I am back in the gym and everything is going great and they announce a national lockdown with immediate effect. They didn't give any notice but it was obvious it was coming. Most of the UK is in lockdown and my region was in tier 3 which means many restrictions but the gyms are still open. Reading all the info about rising figures etc it was obvious it was going to come any day. That's why I had trained 4 days in a row even though my lower back is still not 100%. Things were going great though and I pushed it hard in the gym today.

Yesterday was legs and my back felt a bit tight so I was very careful with exercise selection. I posted earlier what movements I had planned and I stuck to them. So calves trained very hard and consisted of the usual 2 movements with multiple failure sets. Then it was just seated leg curls for hams and focusing on form and slow/high reps and getting a great pump/burn. Then hard hip ab/adductors and I finished with multiple hard sets of leg extensions with moderate weight and squeezing as hard as possible at the top of every rep. It was all just about pump and making sure my back was safe that day.

Today was a typical push day but very high volume. I knew there was a government announcement at 8pm so it was a case of when the lockdown will be put into effect. So training volume was high and I enjoyed it. I started with a variety of incline bench db front and lateral raises (performing a hybrid of both as well). Some heavy seated shoulder press and I went up to 3pps. Then peck deck, machine press, db flyes and more presses. Full weight rack for both machines but the db flyes were done just to get a great stretch before my heavy pressing set. I only went up to 20kg db's but the hardest form and 3 sec pauses at the bottom of every rep and around 15-20 reps per set. Then some presses with 3pps for my heavy set. Tri-ceps were the full weight rack for cable pushdowns using a variety of techniques then some db lying extensions with 24-14kg db's. Stretches to finish as always.

On both days I used 6iu Apidra SoloSTAR and 2.5iu HGH preworkout. A banana preworkout and an intra shake with 20g EAA's, 60g HBCD's, 5g creatine and 10g glutamine. Post workout was meat and rice both days.

I have ordered 6 tubs of weightgainer and it should be here tomorrow. I got a great deal and it's main carb source is carb10 (pea starch) but it also contains hbcd's, gluten free oat flour and organic buckwheat flour. It has a blend of proteins but mainly whey isolate and for fats it has flaxseed powder and mct's. Overall it's a decent looking blend so hopefully I digest it ok as I ordered 6 tubs (was going to do 8) :D Per serving it's 10g fat, 110g carbs and 55g protein so it's very similar to my standard meals and a nice ratio for me. It has to be done because I can't be bothered adding in more meals so I am going to just use 1-2 shakes per day with 4-5 whole food meals. I will start with 4+1, then 4+2 then 5+2 so just a very simple way for me to increase calories over time. I eat the same meals constantly so it's an easy way for me to move up gradually as I grow.

There are many "easy" methods to use to keep increasing calories without having to keep increasing meals. I will do the above and if I need more I will add some fats to certain meals in the form of a spoon of almond/cashew butter. Then if I still need extra I will just increase my pre bed meal and add some calorie dense foods to it. Just little ways to keep increasing without going past 7 meals for me as that is max for me as I do this for fun so don't want to be miserable trying to force food down me throughout the day as that never ends well.
 

Elvia1023

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What weightgainer did you order mate? Always interested in a good one.

There was a sale on with up to 65% off and I think the gainer was 50% off it's original price so £25 per 2.5kg tub then I got an extra 30% off so I got it for a bargain price. If I hadn't have seen that I was going to go with something like Redcon1's MRE. I see it's now at it's original price of £50 with a 35% off code so it's £32.49 per tub so it's nowhere as good but still a decent price. It's called THE Gainer from Myprotein.
 

Elvia1023

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No gym's are open but I will start training at home soon. Just giving my body a short rest to allow my back to heal and because I trained 4 days in a row. I have still been using some painkillers but only once daily (after breakfast) and I won't use anymore from now on. They have definitely lowered my appetite so I kept it to 4 meals today but I increased the portion sizes so things balanced out. Calories will start increasing but I don't mind keeping things like this for the next few days.

My nutrition was very basic today but still effective. I had over 1kg of rump steak divided into 4 meals. 2 were with rice (approx 90g carbs each) and 2 were with pasta (about 120g carbs each). I also drizzled some organic extra virgin olive oil on the pasta meals. For the rice meals I added goji berries. I have also had a small amount of black grapes and blueberries. No vegetables today but I will have 2 servings of greens powder by the end of the day. I will also add an avocado to my last meal as well. Tomorrow I should receive my weightgain powder and I will add that in straightaway.

I might train arms and calves tomorrow depending upon how I am feeling. During the last lockdown I had planned to start syntherol but I didn't but now I definitely will. It will be good for me to have something to concentrate on as I will be very limited in what I can do as I have minimal equipment. It's time to get my arms to blow up. I still train hard at home I just use light weights but pretty much don't stop start to finish. As a result I will still carry on using 6iu insulin preworkout which I had only just started before the lockdown. It's annoying because the gym's should be closed for about 2 months but I will just make the best of a bad situation.
 

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My back tightened up even more during my first few days rest so I extended things and now it's feeling much better. I have told myself I can't get lazy as it's very easy to do during lock down with no gym and minimal equipment. I could see myself getting in a bad routine which is rare for me as I always train no matter what. So I am going to start training tomorrow (it's 2am now) and I am going to start stretching daily and adding in various ab movements a few times weekly as well. I said to myself everyday when I wake up do 200(+) reps of something. So that could be press ups, ab crunches, bicep curls, lateral raises etc and just do that daily with additional training a few times per week in the evening. Basically just keeping my body active.

When consuming higher cals during lockdown it's so easy to get fat unless you are active. Obviously I am very limited with weight especially for leg movements but I can still grow and stay in decent condition as I do. I am also doing a power walk every day with Flex which usually lasts over an hour. All in all I can make this work I just need to stay driven and get the work done because it would be so easy for me not to do that. I always find it harder to motivate myself when I can't go to the gym but I have all the means necessary to get good results. I wish I had someone to throw some cold water over me in the morning because it takes me about 30 mins to get up but I am going to make sure I start tomorrow and get in the routine of training first thing everyday.

I have just been food shopping so got lot's of meat, fruit and rice etc. However yesterday I had very little fruit in which usually never happens for me. As a result my diet was really basic but still effective in regards to macros/bodybuilding. All day I had over 1kg rump steak, houmous (olive oil, garlic and peppers), 2 packs of rice, 1 bag of pasta, 2 pink lady apples, 1 avocado and some almond butter. I am switching over to 10% fat beef meatballs tomorrow after eating over 1kg of steak a few days running. I love steak but get bored of it when I have a lot but meatballs I can get down easily so will probably just stick to them from now on. The meatballs are pretty much the same macros as the steaks.

The gainer I bought does not taste nice. I figured strawberry milkshake would at least be ok but it's very sickening and sweet. It's not overly bad but it just means I won't be enjoying the shakes but will still add one in post workout. Definitely shouldn't have bought 6 tubs but they could be worse. No other changes but I did add in metformin pre bed at 500mg about 2 weeks ago but I don't think I mentioned it.
 

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