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PT test preparation log

Freedom15Muscle

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I have a bet with a service member in my unit that I destroy him in a PT test. He's around 160lbs so I have my work cut out for me. 4 weeks ago I reached 238lbs. That was the heaviest I've ever been. I ran a 2mile in 19mins. Using a keto diet and slin, I've cut down to 218. Last run was 17mins. My measurements are the same except for my waist and 1/4 inch loss on arms. So far so good.

Heres the goal for April 9th.
Pushups 100+ in 2min
Situps 100+ in 2min
Run under 2miles in 13min

This is what my cycle with consist of...
100mg masteron
70mg test E
Cardarine 25mg
Mk677 12.5mg
Bpc 157 tbd
Igf-1 tbd
2ml synthetine
2ml syntheselen
1/2g metformin

I enjoy logs and figured I would share my progression with the members of PM. This is a opportunity for me to share a log outside the norm of most.
Thanks for tuning in, I will post more later.

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RetiredArmy0513

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Ah the 2 mile run... always fucked up my quest for 300! I made a similar bet with a guy in my Unit when we were in Iraq. He was about 10 years younger than me too. Got perfect in push ups and sit ups and for in the low 15,s in the run. Wasn't even close he ran about a minute faster than me but I destroyed him in both push ups and sit ups!


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Freedom15Muscle

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Ah the 2 mile run... always fucked up my quest for 300! I made a similar bet with a guy in my Unit when we were in Iraq. He was about 10 years younger than me too. Got perfect in push ups and sit ups and for in the low 15,s in the run. Wasn't even close he ran about a minute faster than me but I destroyed him in both push ups and sit ups!


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Haha, yea I always max except for the damn run. Last PT test I was between 210-215 with a 13:30 2mile. Did 90 pushups in a min and stopped. Hit 89 sit-ups. It's getting harder to run as I get bigger, and I cant reach 14min with out GW.

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Freedom15Muscle

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Yesterday went quite well.
Totals were..
334g Protein
124g Carbs
179g fat
3,456 calories

Hit just chest by itself because I feel that's my largest weakness.

Flat bench(30 seconds break)
95x10 (warmup)
155x10 (warmup)
205x10 (warmup)
255x 10 with pause
255x 10 wide
255x 10 narrow grip

Incline bench (15 second breaks)
155x10 wide slow
155x10 medium grip slow
155x10 close grip slow

Band flys
50lb band till failure
50lb band till failure

Lateral raises
25x 50
25x 50

Tricep rope pushdown
80x failure
80x failure

Cardio
1 mile no pace (building up slow here)
 

tripleOT

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First and foremost, thank you for your service to this country. Much appreciate all you do for us.

This will be a fun log, I just know it. Will be following for sure. Sounds like you have your work cut out for you. Good luck.
 

Freedom15Muscle

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First and foremost, thank you for your service to this country. Much appreciate all you do for us.

This will be a fun log, I just know it. Will be following for sure. Sounds like you have your work cut out for you. Good luck.
Thanks tripleOT, this will definitely be a fun log. My diets dialed in and my bloods look good. I feel like I have my drug regimen down based on my experience running these compounds, and how I've responded to them in the past...

For the first time in months I have no nagging injuries.

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Freedom15Muscle

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....I got a little carried away and ate around 12ounces of chicken with my dinner. Have to put my kids to bed so this is my only allotted time for cardio. I have a feeling this is gonna suck. My plan is to do cardio tonight and hit legs in the A.M.

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Freedom15Muscle

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Yesterdays total calories were 3,370.
344g Protein
145g carbs
154g fat

Hit legs this morning.
Squats(All warmups done with slow eccentric movement.)
95x10 warmup
145x10 warmup
255x10 warmup
355x4 warmup
455x5
475x5
510x5 dropset 255xfailure

Leg extensions
triple drop set to failure

Calf raises
2x20
1xfailure slow eccentric movement

Decline situps
4x20 slow eccentric movement

Cardio
1mile run 9min pace
1/4 mile sprint 6min pace
5 min cool down.

Everything went well today. I felt strong and well rested. weight is 218. I plan on the coming weeks to increase my cardio output slowly. Last time i increased my Cardio too fast and got runners knee. Wife is trying to get ready for summer so our meal plans and workouts are similar.

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Freedom15Muscle

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Yesterdays totals 3209 calories. I under ate a little.
342g protein
163g carbs
133g fat

Trained back/bis this morning. I felt beat up from training the last couple days. Today I plan to carb up and cut fat out in an attempt to recover. I'm taking tomorrow off as well.

Heres how the training looked today.
Deadlifts
145x10 warmup
245x10 warmup
345x3 warmup
445x5
495x5...broke my bar. Was pretty pissed.

Pullups with fat bar
10reps slow
10reps slow
10reps slow

Lying hamstring curls
50x20 warmup
75xfailure (triple drop set till failure)
50xfailure
25xfailure

Standing curls
25xfailure (5 second rest till next set
25xfailure..another 5 sec break
25x failure

Face crushers
100xfailure (triple drop set)
75xfailure
50xfailure

Cardio
5min warmup
1mile run 8:30pace
5 min cooldown


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Freedom15Muscle

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Took yesterday off. Was feeling pretty burned out. This morning I did some chest and cardio.

Incline DB Press
55x10warmup
55x10 warmup
105x12 negatives and drop set
55xfailure with negatives

DB Press
55xfailure negatives
25xfailure negatives

Flat DB flys
55xfailure negative
25 failure negative

tricep rope pushdown
100xfailure triple drop set
90xfailure
50xfailure

Cardio
5min warmup walk
7:30mile
5min cooldown

Abdominals
30reps
30reps
40reps

russian twists
100x2sets


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Freedom15Muscle

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Yesterdays totals 3130
331g protein
74g carbs
158g fat

Didnt get to fit my meals in but I hit my protein so its all good.

Weight is down to 214. Hit legs this morning. I felt great no fatigue at all.

Squats
105x10warmup
155x10warmup
255x10warmup
355x3warmup
455x5working set
510x5 working set (felt like I had one more rep. Drop set to
255x25 rep failure

Leg extensions triple drop set with negative
75xfailure
50xfailure
25xfailure 3sec break negatives till failure

Calf raise with 50lb plate
50lbxfailure
50lbxfailure
2 min deep stretches
50lbx failure

Ab circuit

bridges and side bridges 5min rotating between the three. No breaks

Cardio 15min hit
30 sec sprints 1 min walking.

Things are going great. Im going to increase my distance this week now that I worked my 1 mile down to 730.




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Freedom15Muscle

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Great recipe for egg McMuffin low carb. The buns made from cream cheese, metamucil, and eggs. Topped with morning star sausage, havarti cheese, and yellow mustard.


 

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Freedom15Muscle

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I've switched over to a lower carb approach after lowering my gear. It takes alot for me to bulk and I gain water easily with carbs. Still learning how I respond to different diet styles. Gear changes how I respond everytime. I enjoy the learning experience though.

Low carb diets are pretty painless once you find recipes you enjoy.

Yesterday totals were 3,111calories
306g protein
89g carbs
177g fat

Weight was 217 this morning, and I'm looking leaner.

Did back this morning nothing serious. My kids woke up early and I ran out of time. Looks like I with squeeze deadlifts in tomorrow. Here is what I did manage to accomplish.

Prior to workout
2 Scoops shit Nos blast lol (ran out of my usual stuff)
4ml synthetine (Split 2ml biceps/delt)
4ml syntheselen (split same as above)
Bpc 200mcg
50mg masteron
40mg Test e

Pullups
4xfailure fat bar

Facepulls
100xfailure(triple drop set )
75×failure
50xfailure

Alternating standing DB curl
45xfailure (triple drop set)
25×failure
10xfailure


......Kids woke up.

On another note I did a carb refeed. I look leaner but got a little flat this afternoon, so I added in some carbs.
Threw in some metformin, and that seemed to re-inflate me quickly.



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Freedom15Muscle

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Jan 6, 2015
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874
I switched gears a little bit and added DNP. I plan on doing a short test run to see how my body reacts.Today is day two Im using 150mg crystal DNP to start then ramp up over the next couple days. I've read much and consulted many over their opinions on running it optimally. I'm keeping my numbers similar to what I've been using.

Calories 2,800
Protein 350g
Fat 124g
carbs 70g
I will of course modify these depending on results and bump them up after my run.

Hormones are the same as recently just not using metformin.

Im about to hit a little cardio and chest so I will update later.

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