Summer 2019

[Elvia1023]

I was bulking and it was going great but I just lost motivation which is not like me. I always train hard but started eating loads of cereal and started suffering from digestion issues. Some nights the distention was crazy bad. It's time to start feeling good and dropping some weight in all the right places. I do this for fun so if I am not feeling good it's pointless.

I started a keto diet today just for a change and to challenge myself. My main aim is to get my waist down and hopefully I can knock off approx 3 inches in the next few weeks. I will make adjustments a long the way and will reintroduce carbs at some point. So for the foreseeable future my meals will consist of the following foods:

Beef Mince
Chicken
Steak
Whole Eggs
Salmon
Avocados
Salad
Broccoli and Green beans etc.
Mixed nuts (pecans, walnuts, macadamias, almonds)
90%+ Dark Chocolate
Low net carb berries such as blackberries and raspberries.
EVOO, EVCO etc.

I recently started a new cycle and started at 30mg test p, 20mg tren a and 20mg mast p per day. I am now up to 40mg test p, 30mg tren a and 30mg mast p. I also added in avar at 40mg preworkout a few days ago. I won't go much higher simply due to the sides going against results. I have to be careful with tren and I feel crap on higher test. I am thinking max doses of approx 50mg test p, 50mg tren a, 40mg mast p and 60mg avar. I have 1 kit of Genotrope and I wish I could run 5iu+ per day but I simply get too tired on it. I will add in 1iu very soon and see how I am at that dose in 2 weeks. Last time 4iu then 2iu per day was too much for me. I will probably add in LR3 later in the summer as it's the one thing I can high dose with great results and minimal side effects.

Training has been brutal recently and a Push, Pull, Leg routine. Bascially going as heavy as possible in different rep ranges but usually between 6-15 for most working sets. I will start something new soon I just need to draw it up and I will post all the details very soon. Below is what legs looked like yesterday. Please note I wanted to hit calves extra hard that day and I also trained in a gym that has a great seated leg curl so I decided to focus just on that movement for hams. My new split will have legs split up in the week which I prefer for me.

Seated Calf Raises... 4 working sets with the last being a massive drop set.
Standing Calf Raises... 4 working sets with the last being a drop set (1 drop halving the weight but doubling the reps).
Tibialis Raises... 1 working set.
Glute Raises... 1 working set for each side.
Seated Hamstring Curl... 4 working sets with the last being a massive drop set.
Hack Squat (2 different foot placements) supersetted with Leg Extensions... 4 working sets.

I am using 3ml synthetine at the moment and I plan to add in syntheselen soon. Obviously no carbs and no slin either for the next few weeks. I have 2 bottles of synthelator to play about with at the end and will do before and after pics for that. Syntherol will be added as I want my arms to really stand out especially as I get leaner and leaner. More on that later.

Whey protein has started to bloat me more so I may just do EAA's only and will drink them between all meals. I have loads of different brands coming and will post about that when I receive. I also have various preworkouts coming to play about with as well. I don't use many fatburners (synthetine and tren are great) but I do have some Animal Cuts in my cupboard and used 1 pack preworkout today.

It's time to get ripped. Here is a pic I had taken earlier in the gym after training back...

 

[Elvia1023]

I decided to do keto mainly just for the challenge and for something different for me. Things are good but I did struggle today. I don't have an issue with sticking to the diet merely my energy levels. I went shopping and felt like I could drop at any time. I have been good most of the day though and I know I will get better over the next few days. I took a serving of Animal Cuts in the afternoon which helped a lot with my energy levels.

I have flattened out but the vascularity has come out loads in my arms. The details are starting to show in my forearms as well. One bad thing is my lower back went when I was putting on ym shoes. Nothing serious but a warning sign. So strictly no rack pulls for a few weeks and I will make sure I stretch it out daily. I didn't stretch it properly after training back the day before which was stupid of me.

I quickly designed a new training plan but will post it 2moro as it's late now. I will adjust it is needed but it looks good. It's very individualized for my current goals. More on that tomorrow though. Today was a push day and due to my tender lower back kept it all to machines and barbells...

HS Machine Press... 2 working sets using wide and narrow grips.
Machine Pec Deck... 1 working set which was full weight rack for max reps then half the weight for double the reps (rest paused).
Incline Barbell Press... 1 working set of higher reps.
HS Shoulder Press... 1 working set for 6 reps.
Machine Lateral Raises... 1 working drop set (half weight double the reps).
Machine Shoulder Press... 1 working drop set (half weight double the reps).
Close Grip Bench Press... 1 working set with 3pps.
Machine Tri-cep Extension... 2 working sets with 15 secs rest between sets.
Stretches.

I wouldn't usually do so many drop sets but felt like pushing the intensity.

Pre workout was 3ml synthetine, 40mg avar and 1 serving of 5%'s Full as Fuck. Intra workout was 3 scoops EAA's containing 300mg caffeine (My Protein).

I am still waiting on my new aminos and preworkouts. I forgot about the My Protein ones but can't have them through the day due to the caffeine content. I found them in my cupboard and they expired 18 months ago but are really good sipped intra workout to keep energy maximized throughout.

 

[ASHOP]

Sometimes you have to abort mission and travel in a different direction.
I'm in the process of making major changes in my training and diet. I'm getting older and my previous routine has been beating me up.

 

[Elvia1023]

I actually didn't inject last night which is no good but not uncommon so my doses are lower than I list. I will make sure I am consistent from now on. The fatigue yesterday was crazy bad but feeling a bit better today (well after a 3 hour nap I am).

Moving forward I won't be using keto that long as I never planned to. It was mainly just to get me on track mentally. Any dietary approach will work and overall energy balance is what is most important. Although I think I feel/look better using a more balanced approach. After keto I will reintroduce carb slowly (pre/post) but still have many low days.

I experienced much worse D O M's after my last push day. As I have posted in the past all those aminos/carbs I usually have intra definitely make a difference to recovery for me. My back is also worse than I expected so I haven't been the gym since. Annoying but nothing serious as long as I am sensible. Although I was walking on grass before and there was a little hole and it nearly went again. I will post all the details on my new training later.

 

[Elvia1023]

I am thinking I may go and train arms. I probably do that once every 4-6 months as they are usually paired with a larger muscle. My lower back is still quite bad so an arm pump workout is the best option. Time to start syntherol as well which I will do post workout. As it's 1st day I will do 1ml in both bi-cep heads and go from there. Perhaps 1ml in my tri-cep lateral head as well. I will also rotate bi-cep and tri-cep exercises.

Preworkout a nice concoction to ensure good pumps on no carbs... 3ml synthetine, 20mg cialis, 40mg avar and 1 serving of 5%'s Full as Fuck

I found out there has been an issue with my supplement delivery so not pleased. I will probably buy a tub of EAA's locally to drink through the day. Not had them in months and it's an easy way for me to bump my protein intake.

 

[Elvia1023]

Sometimes you have to abort mission and travel in a different direction.
I'm in the process of making major changes in my training and diet. I'm getting older and my previous routine has been beating me up.

I have eliminated some foods and I also need to just stop rack pulling. My lower back obviously can't take it. Although my volume will be much higher soon and I plan to hit the gym approx 6 days per week. I am getting older but still have some life in me

 

[Elvia1023]

That was the least intense workout I have had in a long time but it felt good. I trained arms and calves in the end. Nice and relaxed but still fairly quick paced with various supersets. Nothing crazy but I went near failure many times. It was more about getting a pump and being active. Kept the weight fairly moderate and the reps very slow and controlled. I am still exhausted though. I also spent a good time on direct forearm work which I have neglected in recent months. Then lot's of stretching and finished with a sauna and made sure to end with an ice cold shower on my back for a good few minutes.

 

[Elvia1023]

I quickly wrote out a new training plan the other night. It's 6 days and I will simply follow the sequence. Although I do plan to train 6 days per week. If I need a break I take it though and just carry on with the sequence.

I won't list out exact exercises but like everyone I have my core movements. I will still be pushing it and trying to get stronger as I go along. I will rotate movements and nothing is set in stone but all angles will be covered. Meaning for 2 chest workouts I will most likely perform varieties of flat, incline and decline movements. The same for back (etc) with all areas/muscles covered.

If I train 6 days it means I train quads 3 times in the week. Obviously that doesn't mean squats 3 times per week. That would takeaway from my nervous system recovery too much. I will have compound movements in there 1-2 days per week. But for 1-2 days it will be isolation only. I am a fan of leg extensions so they will likely be performed twice weekly for example.

I also haven't listed reps but again I will rotate. Take quads for example if I train 3 times it will likely go 6-10 reps, 12-15 reps and 15-25 reps. Although as always nothing is set in stone and I listen to my body.

I have listed working sets and I will try to adhere to that 100%. Now if I list 5-6 working sets it will likely be from 2-3 movements. 3-4 working sets should be 2 movements but it could be just 1 movement. An example on my lower volume quad day of 3 working set's I may just do 3 sets of leg extension or similar. Including warm ups that could be done in 10 minutes. I will go on feel and the most movements per bodypart will likely be 3 no matter the working sets. It's high frequency and a variety of volume but I don't want my workouts to be too long.

I will take as many warm up sets as needed. Although once warmed up if I have 3 movements I could do the last 2 in 5 mins. An example is if I am warmed up but on a new exercise I may do a quick 5 rep set then go straight into my working set. If it's a new angle I will do a few quick warm ups. For me my working sets are everything and warm ups don't count but I make sure I am safe everytime so I am happy to warm up for awhile if I feel it's needed. I will also stretch during and after every workout.

1
Back... 6 working sets, 2-3 movements.
Shoulders... 6 working sets, 2-3 movements.
Abs... 5 working sets.

2
Chest... 6 working sets, 2-3 movements.
Tri-ceps... 3 working sets, 1-2 movements.
Quads... 3 working sets, 1 movement, high reps.
Calves... 5 working sets, low reps.

3
Hams... 5 working sets, 2-3 movements.
Biceps... 5 working sets, 2-3 movements.
Abs... 5 working sets.

4
Shoulders... 6 working sets, 2-3 movements.
Quads... 4-5 working sets, 2-3 movements, medium reps.
Calves... 5 working sets, medium reps.

5
Back... 6 working sets, 2-3 movements.
Chest... 6 working sets, 2-3 movements.
Abs... 5 working sets.

6
Glutes... 3 working sets, 1-2 movements.
Hams... 3 working sets, 1-2 movements.
Quads... 6 working sets, 2-3 movements, low reps.
Calves... 5 working sets, high reps.

 

[Victory]

I am thinking I may go and train arms. I probably do that once every 4-6 months as they are usually paired with a larger muscle. My lower back is still quite bad so an arm pump workout is the best option. Time to start syntherol as well which I will do post workout. As it's 1st day I will do 1ml in both bi-cep heads and go from there. Perhaps 1ml in my tri-cep lateral head as well. I will also rotate bi-cep and tri-cep exercises.

Preworkout a nice concoction to ensure good pumps on no carbs... 3ml synthetine, 20mg cialis, 40mg avar and 1 serving of 5%'s Full as Fuck

I found out there has been an issue with my supplement delivery so not pleased. I will probably buy a tub of EAA's locally to drink through the day. Not had them in months and it's an easy way for me to bump my protein intake.

I am starting syntherol again as well. I will be following.

 

[Elvia1023]

The annoying thing about keto is explaining it to people who know nothing about nutrition. My gf's aunt came over and she works in a very fancy boulangerie/bakery. So she brought over an amazing strawberry cake, bread and croissants etc. I tried to explain why I couldn't have the cake but she definitely didn't understand. It was tempting but I haven't really had any cravings. Well apart from being thirsty and going shopping and really wanting to get an orange juice from the machine that squeezes them fresh.

Things are going good and I am feeling great now but that has nothing to do with my diet I am just getting on with it and it's good to be back on track. I would like to think my endurance is great but on this diet within 5 mins in the gym I was struggling. I still had a great workout and rotated between back and chest. I kept rest periods to 30-5 secs between sets so fast paced. Nothing really heavy and just the same as yesterday going for pump and to burn calories etc.

I decided to finish with some abs and lower back to get blood into the area. Very light weight and it has made my back feel much better. I also stretched it out over about 15 mins at the end of my workout. This diet had me exhausted though so I struggled in the shower and by the time I got home could barely move.

Gonna see how my back is 2moro and go from there. I will probably do a pump leg workout (should have) I will start my new split. I have decided not to perform rack pulls anymore.

I will post updated pic at the end of the week. I have leaned out a lot but looking very flat. Not bothered about that at it's just a means to an end.

 

[Elvia1023]

I have tried keto a few times and hated it everytime but it has it's uses so my run with it was never going to be too long. In a perfect world most of my meals would been something like beef/chicken/whole egg with an avocado salad drizzled in olive oil. This time round I have been living on small snacks through the day. In a typical day I would have 4 whole eggs, 1 hour later a handful of salted mixed nuts then 1-2 hours later perhaps a synthepure shake with an avocado on the side (or olive oil inside) then later maybe a steak with melted cheese and most nights before bed I had 4 whole eggs. I had very little appetite for meat or greens and I never forced myself.

It doesn't matter how I do it keto it's definitely not for me. I have no endurance in the gym. Even walking my dog is a struggle. As a result I have added carbs back in. I had about 100g pre bed last night. Today's 1st meal was 6 whole eggs and I went to the gym 1 hour later. I did have 50g carbs intra workout. Then post workout I had 50g protein and 120g carbs. I feel 10 times better. I done a 2 hour leg workout then when I got back after quickly eating I took my dog out on a 2 hour walk and felt good.

I will carb cycle now but many days will be low and have carbs just around training. I will have those beef/chicken/whole egg salads and still some mixed nuts so very similar but carbs will be brought back in the form of...

- more berries
- others fruits
- rice cakes
- intra carb powder (I have axe and sledge demo day on the way)

Rice cakes are a good food for me as they are quite filling. I can have 5-8 rice cakes with certain meals and that's only 30-42g carbs. As I have brought carbs back in and lowered fat my food volume will also go up. Mainly because I will actually start eating more greens but also because they are obviously only 4 calories per gram. Overall my brief keto run was a success as my waist is a lot smaller. Now with my new diet and training protocol I will move up the gears.

Today was high volume legs covering all areas. It was to get a pump and to burn calories. My back is still not 100% so I didn't want to do heavy working sets. Although I did push it during certain movements but for the likes of glute raises and leg curls I kept the weight much lower than normal. Well I only went up to 6 plates a side on leg press as well. However I put my feet as low as possible with my toes pointed out so I could bring it down as low as possible. I done 6 sets of 20 reps going up from 1 plate per side to 6. The way I done it and the rep speed meant the 6 pps set was a very hard. As I have trained legs last I will take a day or so off and start my new training plan when I am back in the gym. So my first day will be...

1
Back... 6 working sets, 2-3 movements.
Shoulders... 6 working sets, 2-3 movements.
Abs... 5 working sets.

 

[Elvia1023]

I trained back, shoulders and abs today as posted. It was great. I usually have exercises planned out but I went more on feel today. I liked the fact I had an exact number of working sets to aim for though. That way I knew I had to put everything into those sets.

I warmed up my back with incline bench db rows using different angles and rear delt flyes too (all with just 5kg db's). Then some heavier machine rows again just to get things completely warmed up. For my main movements I warmed up fairly quickly. I also ended back with 2 sets of lower back extensions but nothing close to failure.

1
Back... 6 working sets, 2-3 movements.
Shoulders... 6 working sets, 2-3 movements.
Abs... 5 working sets.

Back
2 working sets of hammer strength rows with 5pps and 4pps.
3 working sets of hammer strength lat pulldowns with 4pps, 3.5pps and 3pps. Approx 20 secs rest between sets.
1 working set of low rows with 3pps for high (and slow) reps.

Shoulders
3 working sets of smith shoulder press with 3.5pps, 3pps and 2.5pps (last set with dead stops). Approx 20 secs rest between sets.
2 working sets of low incline bench front raises with an ez bar. ROM is small for these due to low incline as all tension is lost if you bring the bar up high.
1 working set of db (22kg) front raises (started with both arms then went unilateral to prolong set).

Abs
5 working sets of crunches. I moved up in weight then back down. 1st set was 57 reps then about 30 then about 15 at the heaviest weight. I also performed vacuums between every set.

Stretches for 10 mins.

Intra workout I had caffeinated aminos and 50g carbs.

Post workout I had 200g steak with a side salad with raspberries drizzled with light soy sauce and lemon juice. Plus 5 rice cakes with added salt. Washed down with coconut water. Almost forgot I added some korean sticky bbq sauce as well to the steak.

My last meal was cottage cheese with blood orange pieces and blueberries.

Next meal will be a synthepure shake and an avocado. Then probably whole eggs pre bed.

Tonight I am up to 40mg test p, 32mg (approx) tren a and 32mg mast p. I will up the tren and mast gradually to 40mg then jump the test up to 50mg.

Post workout...

 

[Elvia1023]

I have been dealing with various things over the last few days so haven't had a chance to update. I will answer all my pm's tomorrow. Right now I just want to get a few things updated. I have been training brutally hard. Moving forward perhaps 6 days per week will be pushing it and I may opt for 5 but I will see how my body feels day by day.

My supplement order has been delayed but I finally pick up some EAA's tomorrow and will add them in straightaway. My protein intake could be higher but the way I have been eating as definitely leaned me out a lot. I am looking better each day. However once I up the gears and add in more protein with the frequent training I will change faster.

I went to a party on Saturday night and ate a lot of deli meat and well everything. I didn't drink alcohol but had about 4 peach iced teas. It hasn't done any damage though and I burned through them. The training I done before helped and it was one of my higher volume days consisting of chest, tri-ceps, quads and calves.

On some sets I may list an exact amount of reps but they are still working sets. An example are 3 sets of 50 reps for leg extensions. I went up in weight each set but I use different techniques to reach failure at 50. Meaning I will make myself fail using a variety of slow reps, static holds and even partials.

2
Chest... 6 working sets, 2-3 movements.
Tri-ceps... 3 working sets, 1-2 movements.
Quads... 3 working sets, 1 movement, high reps.
Calves... 5 working sets, low reps.

Chest
Smith Flat Bench Press... 3 working sets of 4pps, 3pps and 2pps (with deadstops) with approx 20 secs rest between sets.
Pec Deck... 1 working drop set.
Machine Incline Press... 2 working sets using pronated and hammer grip.

Tri-ceps
Seated Tri-cep Extension... 1 working set with holds on the negative stretch.
Assisted Lat Pulldown Tri-cep Dip (pushing down pad)... 1 working set.
Tri-cep Cable Pushdown... 1 set with full weight rack then half the weight for double the reps.

Quads
Leg Extensions... 3 sets of 50 reps using slow/fast reps, paused contraction and partials. I went up in weight with each set and the last was with about 3/4 of the rack.

Calves
Horizontal Calf Presses... 5 working sets. I didn't want to rack the plate loaded leg press so not low reps but about 15 slow ones with full weight rack.


3
Hams... 5 working sets, 2-3 movements.
Biceps... 5 working sets, 2-3 movements.
Abs... 5 working sets.

Hams
Standing Leg Curls... 3 working sets for each leg including ending with a drop set with 40kg, 30kg, 20kg and 10kg with partials every drop.
Ham Focused Leg Press... 2 working sets. No crazy weight due to lower back but last set was a big drop set with 8, 6, 4 and 2 pps for 15 x 4 so 60 slow reps total.

Bi-ceps
Standing Barbell Curls... 2 working sets with 20kg per side.
Preacher Curl supsetsetted with DB Hammer Curls... 2 working sets with 25kg per side and 30kg and 24kg db's.
Standing Cable Curls... 1 working set for higher (and fast) reps.

Abs
Crunch Machine... 5 working sets of higher reps (close to 50).


4
Shoulders... 6 working sets, 2-3 movements.
Quads... 4-5 working sets, 2-3 movements, medium reps.
Calves... 5 working sets, medium reps.

Seated Smith Press... 3 working sets with 3pps, 2pps and 1pps (with dead stops) and approx 15 secs rest between sets.
Seated Lateral Raises... 2 working drop sets.
Standing EZ Bar Front Raises supersetted with DB Front Raises... 1 working set.

Quads
Leg Press... 5 working sets (rotating foot position).

Calves
Leg Press Calf Presses... 3 working sets.
Seated Calf Raises supersetted with horizontal leg press calf presses... 2 working sets.

 

[Elvia1023]

As always training hard but I haven't been consistent with my drug taking and we all know that is a massive factor in all of this. So from today I will make sure I do daily aas and preworkout synthetine/syntheselen. The same for syntherol in my arms as well.

My diet is effective but far from optimal because I am basically not eating much. Although I have added in the EAA's (Olimp) until I get my main supp order and also been eating more meat. Time to have consistent protein every few hours with EAA's drank throughout the day between all meals.

Regardless I am looking tonnes better but with the improvements above I will start to change really fast. I have booked a short holiday for the end of June so that is my deadline. I don't usually do deadlines but having a date in mind will be good for me so I have 1 month to get ripped.

AAS is 40mg test p, 36mg tren a and 36mg mast p per day. Plus 40mg avar pre workout. From tomorrow I will also make sure I dose 3ml synthetine and 2ml syntheselen before every workout as well.

BP is always a concern for me and I am attacking it from different angles. I have added 80mg telmisartan each day and 1 cap of carditone every night. I have experienced weird sides from telmisartan in the past but I have been fine this time round and that's also the reason I am sticking to 80mg per day (with the 1 carditone) instead of double the dose of telmisartan. I also get nasal side effects from carditone especially at 2 caplets so again 1 cap for the benefits whilst minimizing side effects. On top of these I will also use cialis occasionally (perhaps eod) as it's one of my fav drugs to take as it's very good for bp, prostate, sex, pumps and vascularity.

I just had an amazing session and pushed it hard. I walked into the gym planning to superset chest and back movements but as it was still busy I decided to just do them separately. I decided to do 5 working sets (instead of 6) for each today.

5
Back... 6 working sets, 2-3 movements.
Chest... 6 working sets, 2-3 movements.
Abs... 5 working sets.

Machine High Rows... 1 working set with full weight rack.
Machine Incline Chest Press... 2 working sets with 20 secs rest between sets.
Hammer Strength Rows... 2 working sets with pronated grip.
Flat DB Flyes... 1 working set with 30kg db's.
Hammer Strength Low Rows... 2 working sets with 4 pps and 2pps with 20 secs rest between sets.
Chest Press... 2 working sets with 4pps with 30 secs rest between sets.

Machine Crunches (vertical)... 3 working supersets using left, right and centre angles (changing order each set).
Hanging Knee Raises... 1 working set.
Rope Crunches... 1 working set.
Stretches.

 

[Elvia1023]

I train quite a lot but I never usually force anything. Meaning if I plan to go in the morning and my body is not ready I will wait until the evening and if it's still not ready I usually wait until the next day. However I trained hard last night and I woke up today and decided to go straight to the gym. My body wasn't ready but my mind was. Pre workout I had 4 whole eggs with 2 pieces of toast and some berries afterwards. I also drank a serving of EAA's with my green powder as well.

It was leg day and I literally destroyed myself. I could barely move post workout and got home and just sat there for an hour doing nothing. It's time to go up that gear and remain consistent. So today I dosed 3ml synthetine and 2ml syntheselen pre workout. It stung a little for an hour due to the syntheselen but now I don't feel a thing. I also dosed 40mg avar and 1 serving of Dymatize's preworkout. Intra I had 3 scoops of Olimp EAA's and 35g carbs. Post workout (after moving) I had 300g beef mince and some rice cakes. Later was cottage cheese with berries drizzled in lemon juice. My last meal was turkey breast and an avocado.

The plan was as follows but I changed it and basically added in a bit of everything...

6
Glutes... 3 working sets, 1-2 movements.
Hams... 3 working sets, 1-2 movements.
Quads... 6 working sets, 2-3 movements, low reps.
Calves... 5 working sets, high reps.

Horizontal Leg Press Calf Presses supersetted with seated calf raises... 4 working sets.
Leg Press Calf Presses... 1 working set.
Standing Leg Curls... 2 working sets with each leg.
Seated Leg Curl... 1 working set.
Hip Extension Machine (glute emphasis)... 2 working sets with each leg.
Glute Raises... 1 working set with each leg.
Hip Abductor... 1 working set.
Hip Adductor... 2 working sets.
Leg Press... 5 working sets.
Leg Extensions... 1 working set.
Stretches.

For most movements I went through warm ups relatively quickly but took my time on the leg press. For my heavy sets I used a quad focused method with shorter ROM and my feet close together and low on the platform. However as I was going up in plates I also used a wide stance with my feet low and toes pointed out so I could bring my legs back as much as possible (hits the hams and glutes much more). I didn't go crazy heavy but it was brutal. I done working set of 10pps then rested. Then I done basically a drop set. I rest a short period though and you will see from my previous days have been using this method a lot recently. So basically 4 working sets very close together. 10pps, 8pps, 6pps and 4pps and every set was over 15 reps. Afterwards I done just 1 set of leg extensions with paused contractions.

I will see how I am tomorrow and go from there. Feeling good though and I plan to use the synthetine/syntheselen before every workout now to help with fat burning. I will stay where I am for 1 week then I may up my avar dose to 60mg but so far so good. I have also added in 1iu hgh last night and will see how I am. I struggled to get up today but it may be unrelated but the reason my dose is so low is solely due to the fatigue I suffer from every time I run hgh or mk-677.

 

[Elvia1023]

2nd day on 1iu hgh and the fatigue is here :banghead: It's such a silly dose I thought I may be ok but definitely not surprised. If I stick to this dose I am sure it will be fine as my body will adapt. It may even have it's benefits as I can sleep early some nights as my sleeping patterns aren't the best. I woke up today feeling like I had been hit my a car due to my leg workout yesterday. I felt good though I just started getting really tired in the evening.

I was deciding if I should go the gym and I fell a sleep on my sofa bed. I was woken about 45 mins later by my gf and it meant I had to rush. I really wanted to train so quickly took my shots and some preworkout and left. I had just over 1 hour and I had an amazing workout. I was in the zone so I just went with it.

1
Back... 6 working sets, 2-3 movements.
Shoulders... 6 working sets, 2-3 movements.
Abs... 5 working sets.

Warmed up with a variety of movements over approx 10 mins.

Seated Cable Rows... 2 working sets.
Lat Pulldown... 1 working set with 4 pps.
Low Rows... 2 working sets with 5pps and 4pps.
DB Shrugs... 1 working set.
Standing DB Shoulder Press... 1 working set with 36kg db's.
Standing DB Lateral Raises... 2 working sets (traps pulled down and straight arms so lighter weight).
TG Shoulder Press... 3 working sets with 3pps, 3.5pps and 4pps.
Abs... 5 sets of bodyweight movements.
Stretches.

I should have mentioned I was using some BPC-157 recently. My distal bi-cep tendon has been good so it obviously worked. I have even done some movements recently that normally cause me issues but been fine. Examples include the cable rows today and the other day I was doing 20kg ps standing barbell curls and 50kg preacher curls. I was using 500mcg everyday but started dosing it eod as I only had 2 vials in total. I will have to get some more as it's such an amazing peptide for overall healing.

I am hoping the HGH will assist things and I will try to be sensible with poundages on certain movements but it's in my nature to always try to push things. Although 100% no rack pulls or deadlifts as I can't be bothered with my lower back going again. Onwards and upwards.

 

[montego]

2nd day on 1iu hgh and the fatigue is here :banghead: It's such a silly dose I thought I may be ok but definitely not surprised. If I stick to this dose I am sure it will be fine as my body will adapt. It may even have it's benefits as I can sleep early some nights as my sleeping patterns aren't the best. I woke up today feeling like I had been hit my a car due to my leg workout yesterday. I felt good though I just started getting really tired in the evening.

I was deciding if I should go the gym and I fell a sleep on my sofa bed. I was woken about 45 mins later by my gf and it meant I had to rush. I really wanted to train so quickly took my shots and some preworkout and left. I had just over 1 hour and I had an amazing workout. I was in the zone so I just went with it.

1
Back... 6 working sets, 2-3 movements.
Shoulders... 6 working sets, 2-3 movements.
Abs... 5 working sets.

Warmed up with a variety of movements over approx 10 mins.

Seated Cable Rows... 2 working sets.
Lat Pulldown... 1 working set with 4 pps.
Low Rows... 2 working sets with 5pps and 4pps.
DB Shrugs... 1 working set.
Standing DB Shoulder Press... 1 working set with 36kg db's.
Standing DB Lateral Raises... 2 working sets (traps pulled down and straight arms so lighter weight).
TG Shoulder Press... 3 working sets with 3pps, 3.5pps and 4pps.
Abs... 5 sets of bodyweight movements.
Stretches.

I should have mentioned I was using some BPC-157 recently. My distal bi-cep tendon has been good so it obviously worked. I have even done some movements recently that normally cause me issues but been fine. Examples include the cable rows today and the other day I was doing 20kg ps standing barbell curls and 50kg preacher curls. I was using 500mcg everyday but started dosing it eod as I only had 2 vials in total. I will have to get some more as it's such an amazing peptide for overall healing.

I am hoping the HGH will assist things and I will try to be sensible with poundages on certain movements but it's in my nature to always try to push things. Although 100% no rack pulls or deadlifts as I can't be bothered with my lower back going again. Onwards and upwards.

Fatigue on 1iu for 2 days?

Ohhh that's some terrible genetic response lol.

 

[Elvia1023]

Fatigue on 1iu for 2 days?

Ohhh that's some terrible genetic response lol.

Yes it is I was well aware of it as well but would really like to have a decent run on hgh. I have tried everyway and none of them work. After using small doses I figured let's try 10iu every 5 days or so just to change it up. Thinking the infrequent high dosing wouldn't build up and actually move down so my body may adapt quicker. One dose in and I was a mess for days If left I could sleep 18 hours a day easily and did one Saturday. I have started at 2iu in the past and been bad. Last time I figured go for 4iu and struggle through and if it's too much go down to 2iu and because I had been at 4iu I may handle half the dose much better. I was wrong and I had to stop at 2iu. I said to myself I don't even want to waste the injection for 1iu but many months later here I am. I figured a little bump in IGF-1 may help me. I have experimented with many brands as well including some pharm grade. Don't get me started on MK-677 either as the fatigue is even worse on that

Things are good though. I am sure I will be ok at this dose and it may even help me sleep at a normal time (I write this at 3am)

 

[Elvia1023]

My nutrition at the moment is very simple. Obviously I don't compete so I don't need to be exact. But I can still get great results without following a diet plan and weighing out food etc. This is not aimed at competitors because they do have to be exact for optimal results. But I see so many normal guys just wanting to look good on the beach totally overcomplicate things (nutrition, training and drugs). Obviously I love my details and guys can see that in my posts but my overall thinking is pretty simple. I don't stress over the minor details.

I am eating protein every few hours. I eat when I am hungry so don't force anything. Most of my carbs are around training/acitivity. Although anytime is fine it's the total that is most important. I pick foods I enjoy. You don't have to be miserable when dieting. Obviously if you want to get shredded that is different but that will come later for me. Right now I enjoy my meals and eat what I want.

Your overall energy balance is key. I think a balanced approach is generally superior. I carb cycle now but my higher days are never that high. I can still take in a fair volume of food though as a large amount of my carb intake are fruits (berries) and rice cakes. A decent sized piece of meat with 7 rice cakes is an enjoyable and filling meal and that is approx 45g carbs. Occasionally I add something is such as oats or whatever I feel like.

I am on avar so it totally messes up my cholesterol but I still want to be eating a diet that only helps matters. Moreover I will carry it on after the avar so I can get my cholesterol markers back where they should be. As a result I consume an array of fats (limited amounts) each day in the form of avocados, evoo, evco, whole eggs and mixed nuts. Obviously the leaner I want to be the more I will have to reduce things. A little thing of mine now is to eat 1 avocado every day. It's your overall nutrition that is most important but avocados really are a great food to eat especially for improving cholesterol. Numerous studies show their ability to help lower LDL and most commonly increase HDL levels.

I figured I would post this as it's something on my mind a lot after reading pm's and seeing forum posts. I really do see so many overcomplicate things. They can't eat carbs before bed. They can't have fat post workout. They shouldn't have all 3 macros in 1 meal and so on. They stress on the details so much they often miss on the basics.

 

[Elvia1023]

I had 2 days off the gym. The 1st was planned and the 2nd was due to me getting back late and the Champions League Final (my team Liverpool won ) was on so I stayed home to watch that. My membership to the 24/7 gym finished last week so I couldn't go to that. The 2 days have done me good though. I done my aas shots but never dosed any avar on my off days.

I haven't ate much recently as letting my weight drop down a bit. Things are good though and I am now happy with the way my body is changing. My appetite for meat is also back so I will be consuming that every few hours. Plus my EAA's and mainly fruits and rice cakes. I usually have 4 whole eggs each day and some mixed nuts as well. Plus 1 avocado everyday.

I just trained and like everyday I go hard. Although I did take too much preworkout and it effected my breathing. I am sure the tren contributed as well as I have noticed a difference outside of the gym as well. So I may just keep the tren a maxed at 40mg this cycle. Although it was mainly due to the preworkout so it effected my training and I had more rest between bigger sets. My left shoulder has also been bothering me recently and I said to myself no heavy pressing but 2 days out of the gym and the big dose of preworkout had me fired up.

I added more sets for tri-ceps and also warmed up much slower as last time my elbows hurt as I went through to my work sets really quickly and within minutes was using the full weight rack on pushdowns. So tonight quite a lot of lighter weight extensions and pushdowns before going heavy to warm up my elbows more. I was late to the gym and instead of rushing through decided to miss out the leg portion which won't happen again. Although nothing major as I will add calves in 2moro instead and I am training quads 2 more times this week anyway. Today was meant to be 3 working sets of high reps which will usually be leg extensions so my lower volume quad day in the sequence.

Incline DB Press... 2 working sets.
Machine Flyes supersetted with Machine Presses... 2 working sets.
Flat Smith... 2 working sets. One with 3.5pps. The 2nd was a drop set with 3.5pps, 2.5pps and 1.5pps with dead stops. I used different width grips for each working set.
One Armed Tri-cep Extension... 2 working sets with each side using overhand and underhand grips.
Machine Tri-cep Extension... 1 working drop set.
Skull Crushers... 1 working set.
Close Grip Bench... 1 working set. Someone has left 1 plate per side on a barbell so I just high repped it.
Tri-cep Pushdown... 1 working set with full weight rack then half the weight for double the reps.
Stretches.

Preworkout was 3ml synthetine, 2ml syntheselen, 40mg avar and 1.5 servings of 5% Nutrition Kill It Reloaded. Intra was 3 scoops of Olimp EAA's plus 35g carbs (with electrolytes). Post workout I had 300g lean beef mince.