It's time to get HUGE!

[Matsuo Munefusa]

Do you do anything long-term to monitor fasted blood glucose levels? Is there anything other than just monitoring your blood sugar levels you look for to signal you may need to back off using slin? Any other markers you monitor I mean?

Your threads are gold man

 

[Elvia1023]

Do you do anything long-term to monitor fasted blood glucose levels? Is there anything other than just monitoring your blood sugar levels you look for to signal you may need to back off using slin? Any other markers you monitor I mean?

Your threads are gold man

Thanks. There are many things to look out for in regards to insulin resistance but pretty much all of them (hungry after meals, thirsty, tired, frequent urination etc) could occur from various other things bb's take/do. The only real way to fully know is to test your fasting blood glucose. I simply just monitor the way I look (bf%), plus the way I respond to carbs and insulin itself. I also have constant breaks from it as well. Although my diet will be high carb/calorie most of the time. During this run because I will push things a bit more in regards to insulin dose and carb amount during short parts of my breaks from insulin I will also be doing low carbs.

There are many supplements that can help and I am taking some for other things so it's a bonus for me if they (magnesium and citrus bergamot for prime example) increase insulin sensitivity. I have used metformin in the past for that purpose but after extensive research I don't think it's as effective as many on here believe it to be. Although let's not open that can of worms as the last thing we need on here is another metformin thread Overall I think if someone is having breaks, doing cardio, not taking mega doses and not getting fat they should be fine.

Speaking of insulin I took Flex on a long walk before and decided to get 3 double cheese burgers when out I will still be eating decent amounts of fat on insulin days but I would never eat 3 double cheese burgers on a day I took lantus. So in my head I thought why not as I won't be able to eat these after I start. I will probably dose 30iu lantus 2moro morning and go from there. My plan for the next few weeks is lantus daily with a lot of meat (beef and chicken), rice (basmati and jasmine), pasta, oils (macadamia, coconut and olive), fruit (avocado, grapes, apples, kiwis, blueberries, blackberries, raspberries, bananas, blood oranges and pineapple) and some powders thrown in.

 

[prodaf]

Thanks. There are many things to look out for in regards to insulin resistance but pretty much all of them (hungry after meals, thirsty, tired, frequent urination etc) could occur from various other things bb's take/do. The only real way to fully know is to test your fasting blood glucose. I simply just monitor the way I look (bf%), plus the way I respond to carbs and insulin itself. I also have constant breaks from it as well. Although my diet will be high carb/calorie most of the time. During this run because I will push things a bit more in regards to insulin dose and carb amount during short parts of my breaks from insulin I will also be doing low carbs.

There are many supplements that can help and I am taking some for other things so it's a bonus for me if they (magnesium and citrus bergamot for prime example) increase insulin sensitivity. I have used metformin in the past for that purpose but after extensive research I don't think it's as effective as many on here believe it to be. Although let's not open that can of worms as the last thing we need on here is another metformin thread Overall I think if someone is having breaks, doing cardio, not taking mega doses and not getting fat they should be fine.

Speaking of insulin I took Flex on a long walk before and decided to get 3 double cheese burgers when out I will still be eating decent amounts of fat on insulin days but I would never eat 3 double cheese burgers on a day I took lantus. So in my head I thought why not as I won't be able to eat these after I start. I will probably dose 30iu lantus 2moro morning and go from there. My plan for the next few weeks is lantus daily with a lot of meat (beef and chicken), rice (basmati and jasmine), pasta, oils (macadamia, coconut and olive), fruit (avocado, grapes, apples, kiwis, blueberries, blackberries, raspberries, bananas, blood oranges and pineapple) and some powders thrown in.

I m happy to read someone who use Lantus and eat some fat

 

[Matsuo Munefusa]

Awesome Elvia, thanks man. Giving me a good reason to log into ProM to keep following. Best to you!

 

[Elvia1023]

I m happy to read someone who use Lantus and eat some fat

Yes I pretty much just eat my normal meals regardless of lantus intake. I add fats to most of my meals. I just won't be having cheat meals with 60g+ of fat in I have actually decided to wait for a few days before starting lantus. I did take 10iu humalog post workout tonight and will do the same tomorrow as well. I may even take a bit more as it's post workout only and I always load up on carbs post workout so I can get away with a higher dose. Tonight I add 200g pasta (with some tomato ketchup) twice with approx 1 hour between each meal with the first started just after injecting. So that is approx 300g carbs within 2 meals. I will have another meal soon as well which will probably be a whey shake with sweet potatoe powder and some fruit as I can't be bothered cooking Pre bed will likely be a protein source with 1 avocado. Preworkout I had chicken and pasta drizzled in walnut oil. Before that I had cottage cheese, blueberries, raspberries, grapes and lemon juice. For breakfast I had 6 whole eggs with toast and a piece of fruit. I have ate a lot today

 

[IronLion2]

So I havent done too much reading in this thread and i'm sure you already know this but I just want to make sure. Did you know AIs/Serms and SSRIs have counter productive mechanisms?

 

[Elvia1023]

So I havent done too much reading in this thread and i'm sure you already know this but I just want to make sure. Did you know AIs/Serms and SSRIs have counter productive mechanisms?

Yes I have read lot's of info about the interaction between various SSRI's and AI's and SERM's. A lot of stuff on the inhibition of CYP2D6 activity. Citalopram seems to be fairly low in the list when it comes to interactions with AI's etc. Although the link is definitely there. I have read about irregular heart rhythm and other nasty side effects. Although I was taking citalopram for many years and I never had any issues with it and have taken AI's and SERM's throughout the years. I do generally keep AI usage to a minimum though. I am just guessing but it's an educated guess as aromasin has given me issues in the past. So it's not so much any interaction giving me an issue but more so the aromasin itself. I was actually off citalopram for 1 week and it's half life is approx 35 hours but I am sure it lingers for longer than we know. The SSRI isn't even bad for me and the reason I stopped it was just to see if my overall energy levels improved (plus just to get off it so I don't have to take a tablet everyday for the rest of my life). I know AAS creates fatigue for me but I wanted to see what impact the SSRI was having as I have taken it so many years I wasn't too sure if it was the main factor or just added to things. It's not been long and I need more time but I think I can safely state it's not the problem. Citalopram was pretty much side effect free for me. Nolva has never given me noticeable side effects either. Certain AAS and aromasin I can safely state cause me side effects and as I have gotten older they seem to have increased.

 

[Elvia1023]

Today I felt a bit out of it and my energy levels were very low. It's no coincidence that I started my blast doses yesterday. The DOMS from training legs was also very bad. My legs were really sore a few hours postworkout so I knew I would be bad today. When in routine I never get bad DOMS even after brutal training. A little bit of soreness is fine but if you can barely move it's definitely not a good thing. Although it's common if you have had a break and hit it really hard. That's why I am like I am today. I could barely move when I woke up and I struggle to sit up/down. Although I really wanted to train (push) today but I left it until late before I did. As it was push day the use of my legs weren't that important and most movements were seated or lying down. Although it's amazing what some movement and 2 scoops of preworkout can do to you I feel great now and I pushed it hard in the gym with no issues.

Most of my training recently has been straight sets. Although I have started adding in a few more intensity techniques. It's a good way to increase the overall load without adding too much volume. I am 2 days into the 40mg tbol and I can already feel a difference. I am enjoying the gym so in a good place now so hopefully I can remain on this path and I will be gtg.

Warm Up
Seated DB Lateral Raises... 1 working set (40lb db's).
Standing DB Partial Lateral Raises... 1 working set (80lb db's).
Smith behind the neck Shoulder Press... 2 working sets (1 loading with 2.5pps and 1 drop off with 2pps).
Machine Lateral Raises... 1 working set.
Incline (slight) DB Presses... 1 working drop set (110lb db's dropped to 55lb db's). I had to get double the reps with the 55's and rest pause if needed.
Flat Bench Cable Flyes... 1 working set.
Flat Bench Press... 1 working set (with deadstop reps) with 50kg and chains on each side.
Unilateral Tri-cep Extensions... 1 working set with each arm.
Machine Overhead Tri-cep Extensions... 1 working set.
Tri-cep Dips... 1 working drop set with chains then bodyweight.
Abs for 10-15 mins (ab roller sit ups, machine twists, knee raises, decline sit ups/twists and seated crunches).
Stretches.

I had planned to do cardio but I was destroyed so I left it. Although I did walk up from the gym which takes 20 mins so I guess that can count

Today I have ate...

6 whole eggs with 2 pieces of toast (with butter) and 1 blood orange.
Cottage cheese (400g so approx 18g fat, 11g carbs and 50g protein), blueberries, raspberries, grapes and lemon juice.
Chicken (about 60g protein), pasta (about 150g carbs) drizzled in walnut oil.
INTRA was just 1.5 scoops of EAA's and some (maybe 30g) coconut sugar (I get my new supps very soon).
POST WORKOUT 10iu Humalog.
Beef mince (300g so about 60g protein and 15g fat) and pasta with tomatoe ketchup (approx 150g carbs).
Beef mince (300g so about 60g protein and 15g fat) and pasta drizzled in olive oil (approx 150g carbs).
Whey isolate with sweet potatoe powder and a banana.
Chicken with avocado salad.

Tomorrow will be PULL day and I look forward to it. It will include some heavy rows, pulldowns, inverted rows and behind the back barbell shrugs. Have a good day everyone.

 

[Nyoco]

Good to read you again Elvia, I´ve noticed you eat minced meat and pasta with tomato sauce which makes me think about my favourite pasta sauce Bolognese. I´ve yet to find a commercially available sauce that can compete with the real deal so what I do when I cook Bolognese is I make A LOT, you can freeze it in ziplock bags and stack them like paper sheets and either defrost in the fridge overnight or cook directly from frozen (Jamie Oliver trick). As for a recipe, after much dabbling around I settled for the original, use google translate:

RAGÙ CLASSICO BOLOGNESE | Accademia Italiana della Cucina

In una casseruola (di ottima qualità, pesante) antiaderente o di alluminio o in ghisa smaltata (un tempo era molto usato il tegame di coccio) di 24-26 cm di diametro, fare sciogliere la pancetta macinata o tritata con 3 cucchiai d’olio. Quindi, aggiungere gli odori tritati finemente sul tagliere...

www.accademiaitalianadellacucina.it

Your tastebuds and whomever you cook it for will love you.

 

[LK3]

good to see you back bro!
some sups can help in place of the ssir or when coming off.
theanine worked very well for me for years, and i know worked well for others in situations like yours. its cheap easy to find and has a number of potentially good things besides increasing serotonin.

i think its good that you try and get away from that sort of drug.

rhodiola also may help though a bit different.

good luck bud!

 

[Elvia1023]

Good to read you again Elvia, I´ve noticed you eat minced meat and pasta with tomato sauce which makes me think about my favourite pasta sauce Bolognese. I´ve yet to find a commercially available sauce that can compete with the real deal so what I do when I cook Bolognese is I make A LOT, you can freeze it in ziplock bags and stack them like paper sheets and either defrost in the fridge overnight or cook directly from frozen (Jamie Oliver trick). As for a recipe, after much dabbling around I settled for the original, use google translate:

RAGÙ CLASSICO BOLOGNESE | Accademia Italiana della Cucina

In una casseruola (di ottima qualità, pesante) antiaderente o di alluminio o in ghisa smaltata (un tempo era molto usato il tegame di coccio) di 24-26 cm di diametro, fare sciogliere la pancetta macinata o tritata con 3 cucchiai d’olio. Quindi, aggiungere gli odori tritati finemente sul tagliere...

www.accademiaitalianadellacucina.it

Your tastebuds and whomever you cook it for will love you.

Thanks matey. I really like bolognese and have cooked it a lot in the past. I actually had it today My gf reminded me it was the 1st meal I ever cooked for her as well. I haven't had it awhile though. I do a lot of beef mince with a select few spices and have that with rice or pasta. Although I did cook it with baked beans a few times recently so your post may be from that (or posts from my older logs). I went shopping today and had some onions, mushrooms, peppers and tomatoes in my cart. I then notice a bolognese sauce in some guys shopping cart so figured I would cook it so picked one up myself along with some organic beef mince. I regularly do my own sauces but to be fair I find many shop bought ones perfectly fine. If I get a shop one it's usually something like Barilla. Today I had that in my cart and swopped it for an Italian organic one I noticed in another section in the store. I generally don't get bolognese sauce and go with something like basilico (tomato and basil sauce). I usually go with a pasta over spaghetti as well. If I am trying to impress I will also get fresh basil and maybe even some saffron along with portobello and/or shiitake mushrooms. Today was just a standard meal but was loaded with plenty of nice ingredients.

Barilla Wholegrain Penne and Farfelle.
15% Organic Beef Mince.
Tomatoe and Basil Sauce.
Red Onion.
Mushrooms (white button).
Red Pepper.
Cluster Tomatoes.
Spinach.
Paprika, Pepper and Aromat.
Walnut Oil (drizzled the pasta with it).

I had 2 plates of this so plenty of calories to grow...

 

[Elvia1023]

good to see you back bro!
some sups can help in place of the ssir or when coming off.
theanine worked very well for me for years, and i know worked well for others in situations like yours. its cheap easy to find and has a number of potentially good things besides increasing serotonin.

i think its good that you try and get away from that sort of drug.

rhodiola also may help though a bit different.

good luck bud!

Thanks. I am actually feeling really good now. I think I might be past the worst. I thought about adding in various mood support/enhancing supps but I actively try to keep my supp list as small as possible so didn't bother. Although I may look around for an all rounder product that helps. I am sure you can relate and when you think I will get something for sleep then later energy and perhaps cortisol or cholesterol, blood pressure etc etc... before you know it your list is ridiculous again. That's why I am strict with myself now and just stick to basics or multi ingredient products so I am not popping pill all day. I have just realized I added in a sleeping product during my last supp order (should have it 2moro) so that will help. I figured I had stopped my zma and some other things so I will order something new. I wanted to stay away from anything that contained 5-HTP. It's called Brain Gains and contains zma, ashwagandha (ksm-66), lions mane, bacopa extract, phosphatidylserine and l-theanine.

 

[Elvia1023]

Last night I decided to train but I have had today off as I need it before another leg workout. Things are moving along very nicely now. I am feeling good and I definitely needed the day off. I was going to do abs and cardio but just left it in the end. I am a bit fed up of beef mince and chicken so I bought loads of steak today. That will be had with mainly rice as I have had a lot of pasta recently so I feel like a change there as well. I will be adding in more vegetables as well. I did have a footlong steak and cheese subway with 2 cookies last night. The rest of my meals were the usual stuff (meat and pasta). Although last night I had 2 protein and sweet potatoe shakes before bed as I didn't feel like eating. I added a banana to the 1st shake and avocado to the last one.

Last nights PULL workout was all about rowing and felt great. I randomly added in some calf work at the start of training as well. Since starting my aas (tbol) the change in pump is noticable. The pump is painful at times as the burn is so intense. Last night I felt so full and felt like I was growing after each set. I purposely left out any direct lower back and ab work. I also ended with some cardio which was brutal but felt good.

Warm Up.
Seated Calf Raises... 1 working set.
Incline Bench Rear Delt Raises... 1 working set.
Reverse Pec Deck... 1 working set.
Incline Bench DB Rows... 2 working sets (pulling high and med-high).
Unilateral Machine Rows... 1 working set with 4pps for each arm (elbows tucked in).
Inverted Rows... 2 working sets (pulling med-high and medium).
Unilateral Seated Cable Rows... 1 working set for each arm (elbows tucked in).
Smith behind the back Shrugs... 1 working set with 3pps.
Unilateral Standing Bi-cep Cable Curls... 2 working sets for each arm.
Barbell Spider Curls... 1 working set.
Unilateral Machine Curls... 1 working set for each arm (each with 5 assisted reps).
Stretches.
Rowing machine for 15 mins (pretty much all out the entire time).

Tomorrow will be leg day and I am not looking forward to it

 

[Elvia1023]

I had 2 days off then trained legs today. I kept nearly everything to straight sets but ended with one drop set. My legs have been sore all week from my last session which is very rare. Today was just as brutal but I am sure the DOMS won't be too bad now. Over the last few months at times I was finding it harder to get motivated for legs. Recently I have such a simple way to get myself motivated. Sounds obvious but I simply visualize my legs getting bigger. I think about them being thicker all over and that thought alone gets me motivated. I don't really do it for any other bodyparts. Although I do also add an extra 1/4 scoop of pre workout for legs which doesn't hurt either To be honest I may have overdone the preworkout today. I felt great but my breathing was negatively effected. I haven't weighed myself yet but that could be another factor as I can tell I have put on weight over the last week. Some of my working sets were brutal and my breathing didn't come back to normal until pretty much after I had stopped training. I done 2 working sets for leg press and was still breathing heavily after a few mins rest. As a result I will be careful with how much preworkout I use from now on. The pumps I am getting are also ridiculous so the AAS is working very well. After training I was in pain trying to stretch and I had to have long breaks between stretches because the pump was still painful.

Warm Up (5 mins on cross trainer).
Leg Press Calf Presses... about 4 working sets (using different techniques).
Calf Extensions... 1 working set for each leg separately then 1 working set with both legs.
Seated Unilateral Leg Curls... 2 working sets for both legs.
Stiff Leg DB Deadlifts (knees slightly bent)... 1 working set.
Unilateral Stiff Leg DB Deadlifts (straight legs)... 1 working set for each leg.
Hip Adductors... 1 working set.
Leg Press... 2 working sets (feet mod/wide and mod/closer).
Leg Extensions... 1 working drop set.
Pistol Squats... 0 working sets. I couldn't do 1 rep because my legs were destroyed so I just done 1 set of bodyweight squats until I dropped.
Stretches.

Postworkout I had 15iu Humalog and I drank a full serving (4 scoops) of Optimum Nutrition's gold standard gainer. I got that today and 1 serving consists of 760 calories (112g carbs, 55g protein and 10g fat). I used a normal shaker so had it in halves so 2 scoops with 700ml water and 3 medjool dates. Then about 20 mins later I had another 2 scoops with 700ml water and a banana. Then a little later I had a sirloin steak and basmati rice with a blood orange. My next meal will be beef mince, basmati rice and a variety of vegetables (peppers, mushrooms, onions, tomatoes and courgette).

I have been having peanut butter recently (got a 1kg tub) and I can always tell the difference. I have to be careful with adding too many fats into my diet and I can get carried away with crunchy peanut butter. So that will be controlled so I don't become a fat mess I have also had some sweets (Haribo and maom) as well so the same for those too. Everything else is spot on and I am on a good path so I just have to stick to it.

I plan to take tbol daily but forgot on my days off so will make sure that doesn't happen again. I will also keep everything else the same just to let my body adapt. I have some acne on my face/head which is annoying but not uncommon when I first start blasting doses. So for the next few weeks everything will be kept the same and that is 600mg sust, 350mg npp and 200mg mast e every 8 days. After a few weeks I will up the npp to 575mg. Tbol is 40mg daily and that will be increased to 60mg in approx 2 weeks.

Tomorrow is push day and I am already fired up. I generally do the same basic movements but also rotate some different ones in/out. I always have strength progression in mind just not workout after workout and it's more a gradual process for me. The main reason for that is I train at different gyms. The gym I am training at tomorrow has a crap Smith machine (uneven) so I won't be using that. I also have issues everytime I load up the TG shoulder press (weird angle for me). So it will be seated barbell shoulder press a long with 2 lateral raise movements (db's and machine). Chest will be TG chest press, machine flyes and another pressing movement. Tri-ceps will probably be overhead ez bar extensions and some unilateral pushdowns and maybe some skull crushers.

 

[Elvia1023]

I try to keep food volume somewhat controlled for the entire day. Although some of my pasta meals can get out of hand. I just had a sirloin steak with a bowl of pasta. I had to use a giant salad bowl to fit all the pasta in. That was my postworkout meal after taking 15iu humalog. I am just using the slin post workout and basically load up on food afterwards. I was planning to have a weightgain shake after injecting but felt like whole foods. Although I will add in a weight gain shake pre bed now. I try to minimize bloat (one of the reasons I control food volume) but pre bed I don't mind and I always want to go to bed pretty much bloated and full of food. I am sleeping well so going a decent amount of time without food and so I like to load up pre bed because I definitely need a lot of food to grow.

Recently I ordered my favourite preworkout but I wanted to get everything else I needed from the 1 website. The website isn't the best but I managed to get 3 tubs of HBCD's (Redcon1) on a decent sale. They only had 1 EAA brand and the ingrediednt profile is good but last time I tried watermelon and it didn't taste that good. So I took a chance and ordered the 2 other flavours. I tried rainbow sherbet flavour today and it is great so I am made up with that. The EAA's are Man Sport's ISO-EAA's and I will pair them with the Redcon1 Cluster Bomb for my new intra. Long story but I will have the hbcd's on Monday so I will add that in then. As a result I may start using a little humalog preworkout but no more than 6iu as I don't like to take high doses before training.

I also picked up the prohormone Nano Drol (Methylstenbolone Nanoparticles) which is going to be really strong. No real need for it but I figured just try it as an experiment and the reviews are great. Although I will have to wait sometime before adding it in. I will run tbol for a few weeks and have a break then add in the Nano Drol.

Tonight was PUSH day and I had a great workout. The pumps were mindblowing. I knew I loved tbol beforehand but this cycle is going so well even after such a short time. It's definitely my fav oral with anavar. Obviously I have put water on but I still look fairly dry and I know I am growing well. I still haven't weighed myself but I will as I am curious where I am at. Tonight I trained in my 24 hour gym as I left it until very late so I had access to various equipment. I still done what I listed above just changed the TG chest press to DB Presses as this gym doesn't have any technogym equipment. I should note the db's in this gym are massive (handles are extremely thick as well) so it makes lifting heavy very hard.

Warm Up (various movements using a wooden stick).
Standing DB Lateral Raises... 1 working set.
Machine Lateral Raises... 1 working set with full weight rack.
Seated Barbell Shoulder Press... 2 working sets (loading with 2pps and drop off with 1.5pps).
Incline Bench DB Front Raise... 1 working set.
DB Press (slight incline)... 1 working set with 53kg db's.
Standing Cable Flyes... 1 working set.
Machine Press... 1 working set.
Machine Overhead Tri-cep Extensions... 1 working set.
EZ Bar Skull Crushers... 1 working set with 30kg per side.
Unilateral Tri-cep Pushdowns... 1 working set for each arm.
Stretches.

Postworkout- 15iu humalog then 200g sirloin steak and 300g wholewheat pasta with tomatoe ketchup. I use ketchup obviously for taste but also due to it being made up of sugar so it hits faster which I need after dosing humalog. Not too long after I had 500g Quark with 1 scoops of EAA's mixed in plus grapes, blueberries and lemon juice. Next will probably be chicken, rice and vegetables. Not long after will be 1 serving of weightgainer which is 760 calories (112g carbs, 55g protein and 10g fat). Tomorrow I will see how I feel but it could just be cardio and abs but if I train properly it will be PULL day. I will also get some updated pics done sometime next week. Have a good Sunday everyone.

 

[Elvia1023]

I have had 2 takeaways over the last 2 nights. Both from the same place and both not too bad. One time I got 2 meals and had them about 3 hours apart. They were mixed meat, pitta bread, salad, hummus, fries (very small) and a small dessert of rice pudding. The next meal that night was lamb with rice. Then the night after I got the same mixed meat meal and shared it with my gf. That night I also added a feta cheese salad and another small dessert of rice pudding, rose water and pistachio/almond shavings. Although it wasn't excessive just having the new food sources caused massive bloating. I still am bloated but it will go down over the next day or so. All my other meals have pretty much been steak and rice with vegetables.

I have trained 2 days in a row. I fell asleep at 9pm the other night for 3 hours when I was supposed to go the gym. I didn't have anything on the next day and couldn't sleep so thought fuck it and ended up training after 2am. By the time I had showered and walked home it was 5am. I still had an amazing workout. Everything was like most days but I did decide to use a higher rep range (15+) for a few (shrugs and bi-ceps) movements. It was PULL day and looked like...

Warm Up.
Incline Bench DB Rear Delt Flyes... 1 working set.
Reverse Pec Deck... 1 working set.
Incline Bench DB Row... 2 working sets (1 pulling high and the next pulling medium height).
Unilateral Seated Cable Row... 2 working sets (1 loading and 1 drop off) for each side (pulling low with elbows tucked in).
Unilateral Cable Pulldowns... 1 working set for each side.
Standing Cable Straight Arm Pulldowns... 1 working set.
Barbell Shrugs... 2 working sets (1 pulling from the front and the other from the back).
Romanian Barbell Deadlifts... 2 hard sets (neither to complete failure).
Standing Bi-cep Cable Curls... 1 working set for each arm.
Incline Bench DB Spider Curls... 2 working sets (normal and hammer) for each arm.
Machine Bi-cep Curls... 1 working set including assisted reps for each arm.
DB Forearm Twists... 1 working set for each arm.
Hanging Knee Raises... 1 working set.
Stretches.

Tonight was legs and a basic but brutal session. I added in a mixture of lower and higher rep ranges. No lower back loading due to the Romanian deadlifts last night. Both my hamstring movements were curls and included unilateral and standard reps. For the standard reps I used a higher rep range for both. For the unilateral sets I used a lower rep range.

Warm Up.
Seated Calf Raises... 3 working sets with 2 being supersetted with the below movement).
Standing Calf Raises...3 working sets with 2 being supersetted with the above movement).
Seated Leg Curls... 1 working set with both legs and 1 unilateral working set for each leg (including assisted reps).
Lying Leg Curls... 1 working set with both legs and 1 unilateral working set for each leg (including assisted reps).
Vertical Leg Press... 2 working sets (1 loading and 1 drop off).
Hack Squat... 2 working sets (1 loading and 1 drop off). The drop off set being rest paused until I reached 25 reps.
Hanging Knee Raises supersetted with Sled Pushes... 5 working sets for both.
Stretches.

My first 2 meals were steak and rice with a spoon of peanut butter. My preworkout meal was beef meatballs with pasta and a tomatoe sauce. My intra was 20g EAA's and 50g HBCD's. Postworkout I had 15iu humalog and immediately starting drinking a weightgain shake consisting of 760 calories (112g carbs, 55g protein and 10g fat) plus a banana on the side. I have just had a bowl of cottage cheese, blackberries, blueberries, kiwi and lemon juice. Soon I will eat a sirloin steak with basmati rice and some vegetables (peppers, mushrooms and onions). Before bed I will have another weightshake shake with an avocado. I have also snacked on a few miniature babybel light cheeses today. Babybel are tiny and each one is 51 cals, 3g fat and 6g protein but contain 10% RDA of calcium.

 

[bill2]

you abandoned granola..???

 

[Elvia1023]

you abandoned granola..???

No I haven't totally abandoned it. I tend to rotate things in and out. Although I still enjoy my granola meals so I have had a few recently just not everyday. I had my fav coconut and quinoa granola twice the other day with added blueberries and coconut milk. I am trying to keep the bulk of my meals steak and rice or pasta. I usually add vegetables to those meals but recently been adding in a fat source or a carb source in the form of fruit. There is plenty of fat in the steak so basically if I am on insulin I tend to do fruit and if not on insulin I add extra fat. I also bought ON's Gold Standard Gainer so have been having that 1-2 times daily so it's plenty of calories and has taken the place of the granola in many ways.

 

[Elvia1023]

Things are good but one area I have to improve is my sleep. Over the last 2 weeks my sleep has been all over the place so I will make an effort to try and get a solid 8 hours each night. Sleep is usually never an issue for me but over the last 2 weeks it's been interrupted and I have napped which I don't usually do. As a result my recovery has been negatively effected. I have added in some extra rest days in recent weeks but they haven't helped much. When training like this recovery is vital so I know it needs to be improved. My legs have pretty much felt sore for 2 weeks now All is good though. I have my new sleep supp which should help matters as well. I have always responded great to ZMA products in regards to improved sleep and overall recovery. I added it in as I figured some of the ingredients would help with stress/anxiety as I am off my SSRI. It's called Brain Gains and is a non sedative sleep aid containing zma, ashwagandha (ksm-66), lions mane, bacopa extract, phosphatidylserine and l-theanine.

One thing that won't help my sleep is my new preworkout Imperial Labs Excelsior I had to reorder it as it's the best preworkout I have ever taken. I will take it before training legs which should be tomorrow. I will see how I feel as I have trained the last 2 days.

PUSH
Warm Up.
Abs for 15 mins (bosu ball sit ups, hanging knee raises, db side bends and machine crunches).
Standing DB Lateral Raises... 2 working sets (1 loading and 1 drop off).
Machine Lateral Raises... 1 working set (with partials).
Smith Shoulder Press... 2 working sets (1 loading with 3pps and 1 drop off with 2pps).
Barbell Chest Press... 1 working set.
Machine Flyes... 1 working set with static hold.
Machine Chest Press... 1 working set.
Tri-cep Pushdowns... 1 working set.
Unilateral Lying DB Tri-cep Extensions... 1 working set with assisted reps for each arm.
Tri-cep Dips... 1 working set.
Stretches.
Spin Bike for 10 mins.

PULL
Warm Up.
Incline Bench DB Rear Delt Raises... 1 working set.
Machine Rear Delt Flyes... 1 working set.
Incline Bench DB Row... 2 working sets (1 pulling high and the next pulling medium height).
Pull Ups supersetted with Assisted Pull Ups... 1 working set.
Standing Cable Straight Arm Pulldowns... 1 working set.
Unilateral Seated Cable Row... 2 working sets (1 loading and 1 drop off) for each side (pulling low with elbows tucked in).
Barbell Shrugs... 2 working sets (1 pulling from the front and the other from the back).
Machine Lower Back Extensions... 2 working sets (1 loading and 1 drop off).
Unilateral Cable Bi-cep Curls (pulling from low)... 1 working set for each arm.
DB Hammer Curls... 1 working set.
Seated Concentration Curls... 1 working set for each arm both ending with deadstop reps.
Unilateral Cable Bi-cep Curls (pulling from high)... 1 working set for each arm both with assisted reps.
Stretches.

Recently my shoulders have been a bit sore so I have been using higher rep ranges for my working sets. Although when loaded up on preworkout it's hard not to think fuck it and load the bar up for 6-10 reps Moving forward I will monitor things and deload if needed. I have been doing the same for all arms movements as well. No major issues (distal bi-cep tendon issue lingers) but I figured to prevent injuries I am best not pushing the weight for lower reps. I find arms respond better to higher reps anyway. For the above bi-cep routine I done 4 movements but they were pretty fast paced and most were 15 reps or over.

My diet today has been basic but effective. I was/am sat at the computer post workout and couldn't be bothered cooking so I have just had 2 shakes.

Steak, basmati rice, 1 avocado.
Steak, long grain rice, 2 spoons of peanut butter.
Steak, bastmai rice, 1 avocado.
20 McChicken Nuggets
Intra 25g EAA's and 50g HBCD's.
15iu humalog.
4 scoops of ON's Gold Standard Gainer (112g carbs, 55g protein and 10g fat) and 1 blood orange.
Synthepure, 2 apples, 1 kiwi, mixed berries, oats and water.
Steak, long grain rice all drizzled in macadamia nut oil.

All my steaks are about 200g. My rice meals are 80-90g carbs. Incase you wondered 20 McNuggets are 45g fat (5.8g sat fat), 61g carbs (1.9g sugar), 53g protein and surprisngly only 1.7g salt. That's 863 cals and not as bad as you would think. My diet tomorrow will be similar but with less fat and more fruit and definitely no McDonalds

 

[tjitsu]

Love this log as your others mate! Have been awol for some time dealing with depression but finally after a lifelong strugle and 10years of giving up on the idea of meds gave one more shot and finally feeling normal and stable Just had surgery 2weeks ago finally so reading this is itching me to get to new levels also. Time to get "huge" and still look like a woman hahaha

Do you plan to increase dosages to bigboy sizes at anypoint during this run?