Krugerrs Accountability

[TheTaxMan]

Ah right now i get it lol

I thought for a min "hes going backwards here"

Any recent pics or you saving it until longer?

[krugerr]

Ah right now i get it lol

I thought for a min "hes going backwards here"

Any recent pics or you saving it until longer?

Haha, I can see now thats how it looks!!!

No recent pictures. I want to hold off for another month. My weight is steady at 285lbs or so, need to work out whether Im recomping, or stationary!
Recent addition of TRT is probably hindering the "weight loss" on the scales, but the reality is I have probably gained some LBM back.

[TheTaxMan]

Good for you man, will keep my eyes pealed

[krugerr]

Good for you man, will keep my eyes pealed

Thanks bro! I'll be doing a Starting picture soon when I begin my Prime, then beginning of SBC, then after. I just want to get TRT levelled out first.

You did prompt me though to update diet, as you mentioned it. Here is what im eating day in, day out. Weekends I usally chuck in a few little cheats. Cereal, eggs, bacon or a burger. I do keep the calories around the same, but the split changes!

[krugerr]

Diet has been consistent and solid. Need to bring the sodium down a bit. So I went shopping and I'm replacing my "season all" with paprika, garlic and chilli powder!

Training is intense when I get there. But still not getting there as often as I like!

Feeling bigger and fuller than before though! Finding it easy to stick too. I get caught out occasionally when my mind slips and I realise I'm drinking a Latte instead of a black coffee etc.

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[RaginCajun]

Datta boy!

Man I bet you need some rest as well, don't forget about how important that is.

Take care of that lil bundle of joy!

[krugerr]

Datta boy! Man I bet you need some rest as well, don't forget about how important that is. Take care of that lil bundle of joy!

Yeah mate. Could use a week of sleep! I wet for a nap at 3pm. But my son started playing "smash the cars together" about 30 mins later in his bedroom.

Thanks RC!

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[krugerr]

Sunday Shoulder Smash

Up nice and early (10am) for a gym session with the brother. Smashed it real hard, was intense and painful. Shoulders were destroyed after the workout, switched dumbell press for machine because easier to dropset and forcerep. Put this after pre exhausting on the other two exercises. Was a great finisher for them.
Headed out for a date lunch with the Mrs and kids, really wanted a steak and mash, but ended up with a double steak bacon burger, and a pint of diet coke. Hit the spot nicely!!!



Shoulder Smash

Side Raise - Cable
*Warmup - 7kg x 15 reps, light
*Warmup - 7kg x 15 reps, light
*Warmup - 7kg x 15 reps, light
*Working - 23kg x 8 reps. Dropset to 18kg, 14kg, and 7kg. Lots of partials and assists. 

Rear Delt - Pec Dec
*Warmup - 28kg x 15 reps, light
*Warmup - 28kg x 15 reps, light
*Warmup - 28kg x 15 reps, light
*Working - 61kg x 8 reps, dropset, forced reps and partials. Final rep was push resistance. I had it locked out and had to resist him pushing.

Shoulder Press - Machine
*Warmup - 31kg x 15reps, light
*Warmup - 45kg x 12 reps, light medium
*Working - 102kg x 6 reps, heavy. Assisted reps and dropset all the way down to 24kg. 

Shrugs - Barbell
*Warmup - 60kg x 12
*Warmup - 100kg x 12
*Working - 140kg x 10, dropset and rest pause. 

[krugerr]

Food prep done:
640g (raw) chicken
240g (dry) couscous
1 gallon water
NAC
Glutamine
BCAA

The only thing missing is my two shakes, which combined are:
1 cup oats
4 scoops whey (~100g)
200g spinach
Frozen fruit (handful)

Totals: ~2750 calories. Sent from my iPhone using App

[krugerr]

Well I definitely did the trick with that workout yesterday. Shoulders and traps are killing me, which is excellent! Its very rare that I get proper DOMs in my shoulders. So this is a novel sensation. Thank god I am behind a desk!

Mrs is off to cyprus this week, which leaves me with the kids from Wednesday - Monday, so I suspect limited gym time. Going to rope parents into babysitting a couple of times.

Eating my first chicken meal today. I think I over did the spice mix. Too much chilli powder, and not enough flavour! Ooops! Nevermind, just considering the additional heat as a very small metabolic boost!

[bethdoth]

Lately I have been buying the extra lean Turkey breast. I cut it into 1 inch squares then heat up some olive till just smoking and throw them in. Then add a little soy sauce and minced garlic. Once cooked I take them out and throw in some stir fry veggies and some sliced squash and cook that up. Add back the turkey mix together cook a bit more and done. Takes about 10 minutes and taste yummy. I haven't figured the macros but the turkey is all most all protein! Just another food choice for you.

[krugerr]

Lately I have been buying the extra lean Turkey breast. I cut it into 1 inch squares then heat up some olive till just smoking and throw them in. Then add a little soy sauce and minced garlic. Once cooked I take them out and throw in some stir fry veggies and some sliced squash and cook that up. Add back the turkey mix together cook a bit more and done. Takes about 10 minutes and taste yummy. I haven't figured the macros but the turkey is all most all protein! Just another food choice for you.

Good shout mate, I havent ever really used Turkey in prep.

[krugerr]

Today's prep done. Just waiting for the couscous to cool then I'm out the door and working. Yay.

Each lunchbox:
160g raw chicken
60g dry couscous

Sipping down the last frothy mouthfuls of whey, oats and spinach!

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[krugerr]

Smashed a leg session on Wednesday with the old man and brother. Really solid and strength is returning quickly. I'm back to 90% strength on most lifts.

Just sat down with a bowl of the usual, 160g chicken, 60g couscous. MadMax is on the tube, and I've got a coffee. Banging.

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[TheTaxMan]

Smashed a leg session on Wednesday with the old man and brother. Really solid and strength is returning quickly. I'm back to 90% strength on most lifts.

Just sat down with a bowl of the usual, 160g chicken, 60g couscous. MadMax is on the tube, and I've got a coffee. Banging.

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That chicken looks nice pal, is it marinated?

[krugerr]

My own special spice mix.

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[krugerr]

TRT UPDATE**

Just got off the phone to the Dr and latest blood test still came back below normal ranges.

He wanted to double the dose of the Testogel, but I basically told him I wanted the Nebido due to lifestyle and family etc. He agreed and I'm booked for next Thursday.

Epic. Winning.

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[TheTaxMan]

Whats Nebido? Injectable test? Never heard of it

Glad to hear your getting sorted out

[krugerr]

Whats Nebido? Injectable test? Never heard of it Glad to hear your getting sorted out

Brand name for the UK TRT testosterone .

Although I stopped by pharmacy and Dr ordered the wrong stuff. 1ml of 250mg Test-E. So I sent it back and he's reordering the Nebido. Knob! Lol

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[krugerr]

Sorry I've been absent this past week. Mrs was out of the country and I had both kids, a 4 year old boy and a 12 week old girl. Things have been hectic!

Back to work today, whew!

Drinking down my first shake, here's my first three solid meals prepped.

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[TheTaxMan]

How much proteins in them kruger, loks a lot of chickenin there

[krugerr]

How much proteins in them kruger, loks a lot of chickenin there

160g chicken
60g couscous

43g - Protein
46g - Carbs
2g - Fat

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[krugerr]

Today is the day!

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[TheTaxMan]

Nice on buddy im glad you got sorted!

[tarmyg]

How does Nebido work? I mean, how do you get, let's say, the equivalent of 100mg/wk or 200mg/wk of Test-E?

[krugerr]

How does Nebido work? I mean, how do you get, let's say, the equivalent of 100mg/wk or 200mg/wk of Test-E?

It's 1g injected every 10 weeks or so. Half life is pretty damn long!

In not sure what you mean by equivalent dose?

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[krugerr]

Smashed the shoulderinos this morning.

Shoulders

Side raise - Cable
*Warmup - 14kg x 15 reps, light
*Warmup - 14kg x 15 reps, light
*Working - 23kg x 5 reps, dropset to 18kg. Lots of partials. 

Rear Delts - Pec Dec
*Warmup - 23kg x 15 reps, light
*Warmup - 23kg x 15 reps, light
*Working - 62kg x 8 reps, double dropset, partials. 

Shoulder Press - Seated Machine
*Warmup - 50kg x 15 reps, light
*Warmup - 50kg x 15 reps, light
*Working - 102kg x 6 reps, dropset, partials and rest pause

Shrugs - Incline smith machine
*Warmup - 60kg x 20 reps, light
*Warmup - 100kg x 20 reps, medium
*Working - 130kg x 20 reps, heavy. Cheat reps. 

[RaginCajun]

Nice workout big guy!

[krugerr]

Nice workout big guy!

Thanks mate! Mrs was away on holiday, so I had both kids for a week, which meant no gym time at all! Itching to smash it to bits now! Bouncing this weekend, and Ive a lot of pent up aggression. The poor bastard that gets on the wrong side of me will regret it! haha

[tarmyg]

It's 1g injected every 10 weeks or so. Half life is pretty damn long!

In not sure what you mean by equivalent dose?

I am not quite sure how to explain it better. I am currently taking 200mg/wk of Test-E with two weekly injections. Now, if I wanted to use this Nebido instead how would I know how much to take? I am confused

[krugerr]

Ahh. Well you wouldn't if you're cycling lol.

I'm not really sure where my blood levels will be at. I'd guess high! Weekly equivalent dose of Test-E. I'm not sure where you'd begin to calculate that!

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[krugerr]

Food prep for tomorrow. Damn I make this shit look easy.


Each tub:
160g chicken
60g couscous
Seasoning

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[krugerr]

Blood test from the 24th Feb.

After 3 weeks on Testogel. Previous was 7.8 and 214!

Testosterone - 4.4 nmol/L (normal range is 10-25)
Free Testosterone - 72 ng/dl (Normal range 300-950)

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[krugerr]

Just smashed legs again!

Legs

Leg Extension
*Warmup - 55kg x 15 reps, light
*Warmup - 55kg x 15 reps, light
*Working - 123kg x 8 reps. Rest pause, dropset and partial til I saw stars

Leg Curl
*Warmup - 14kg x 15 reps, light
*Warmup - 14kg x 15 reps, light
*Working - 28kg x 8 reps, dropset and partials. 

Hack Squat
*Warmup - 50kg x 15reps, light
*Warmup - 100kg x 12 reps, light medium
*Working - 150kg x 6 reps. Heavy, rest pause

Calf Raise - Standing
*Working - 14kg x 12. With 20 bodyweight raises immdiatley after (x2)

[krugerr]

Legs and calves are so damn sore! Seriously noticed a change since really focusing on HIT.

Most likely it's my mind, but legs look bigger. I've already recovered enough strength that I'm stacking the leg extension now. So much for using it to pre exhaust! I'll have to hack squat first now as that's plate loaded!

Food prep is pretty good currently, loving my food. Each meal is delicious.

TRT has started kicking in, noticed some definite changes to libido. Feeling a bit better mentally, although probably placebo here!
Several blood tests upcoming. Looking forward to seeing how my levels are responding. I've even plotted a graph of my levels and included the exponential decay of my Nebido between injections!

See below. I've forecast the Nebido which is why it appears in the future. I'll add blood levels too which should hopefully mimic what the Nebido injection shows




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[RaginCajun]

Check you Mr. Fancy pants with your graph!

Love it! Glad to see that you are dedicated to it and seems you are making some gains!

[krugerr]

Check you Mr. Fancy pants with your graph! Love it! Glad to see that you are dedicated to it and seems you are making some gains!

Thanks!

I just wanted to see how quickly the Nebido is effecting my blood levels.
And see the correlation between Nebido and and long term blood levels.

I ran the Nebido until 2019 and basically it stabilises around then with the peak being approximately 2400mg in my system at any one time. But this has assumed I inject 1000mg every 70 days, with a Nebido half life of 90days. So it's just a guesstimate.

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[krugerr]

Forgot to post yesterdays workout, so here is that, and todays!
Today my chest feels as if I let Marcus' vent his frustration on it with a steel mallet! I couldnt face dumbell fly yesterday, and the cables were calling to me! This mornings arm session was short and sweet, I think I was done in 25 mins, the partials seemed to really hit the spot here today!


Chest

Dumbell Press - Flat
*Warmup - 20kg x 15 reps, light
*Warmup - 20kg x 15 reps, light
*Warmup - 7kg x 15 reps, light
*Working - 42kg x 8 reps. Dropset to 20kg. Rest Pause.

Bench Press - Decline
*Warmup - 50kg x 15 reps, light
*Warmup - 50kg x 15 reps, light
*Working - 90kg x 8 reps, rest pause

Cable Fly
*Warmup - 14kg x 15reps, light
*Warmup - 18kg x 15 reps, light
*Working - 28kg x 6 reps, heavy. Partials, dropset to 14kg
/

Arms

EZ Bar curl - Cable
*Warmup - 18kg x 15 reps, light
*Warmup - 28kg x 15 reps, light
*Working - 52kg x 6 reps, Heavy. Partials and dropset. 

Dumbell Curl - Incline
*Warmup - 8kg x 15 reps, light
*Warmup - 12kg x 15 reps, light
*Working - 22kg x 6 reps, partials, and dropset to 12kg.

Close Grip Bench
*Warmup - 50kg x 15 reps, light
*Warmup - 50kg x 15 reps, light
*Working - 90kg x 6 reps, heavy. Rest pause, dropset to 50kg

Tricep Extension - Cable
*Warmup - 28kg x 15
*Warmup - 28kg x 15
*Working - 75kg x 10, partials, and double dropset

[krugerr]

Monday evening has officially become my leg day. Loving it. Done entirely in 40 mins, that included 5mins of fast incline walking at the end! Just felt like I wanted to walk off the calf cramp from the ridiculous routine. Just chowed down on 160g chicken 60g couscous, flapjack and a glass of cold milk!

Legs

Hack Squat
*Warmup - 40kg x 15reps, light
*Warmup - 90kg x 15 reps, light medium
*Working - 130kg x 10 reps. Heavy, rest pause
*Working - 180kg x 6 reps, heavy, rest pause, dropset to 90kg.

Leg Extension
*Warmup - 55kg x 15 reps, light
*Warmup - 55kg x 15 reps, light
*Working - 123kg x 8 reps. Rest pause, dropset and partial til I saw stars

Leg Curl
*Warmup - 14kg x 15 reps, light
*Warmup - 14kg x 15 reps, light
*Working - 28kg x 8 reps, dropset to 14kg and partials. 

Calf Raise - Standing
*Working - 14kg x 12. With 20 bodyweight raises immdiatley after (x3)

Treadmill - Incline
15* Incline - 4km/h x 5 mins. Serious pump on calves, heart racing. 

[krugerr]

Today's meals for work (11am, 2pm, 5pm)
Legs are still really sore!

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