First Cycle Log: Test Cyp 500 mg/wk

[USVet81]

First I will post some minimal background. I'm a 34 year old male who has been athletic since junior high school (say 20+ years now). I first started dabbling with weight training for football as a 13 year old, but didn't do it seriously until I was about 20. Body type has changed over the years. At 17 I was 5'10" 130lbs @ 7% body fat. After joining the military I lifted fairly regularly for about a decade and was 220 lbs by 26 @ 14% body fat. Time went on and at some points I lifted, at others I ran distance for long stretches, and by last November (34 years old) I was 186lbs as about 14% body fat. Photo below is 3 months ago.



I like competitive athletics (tough mudders, crossfit grids, etc) and had great endurance but my strength has lacked for some time. I reduced my cardio 3 months ago and began lifting more. At the beginning of my cycle on February 3rd, 2016 I was 202 lbs. At the time of this post (February 14th) I have pinned 4 times with 1.25ml test cyp dosed at 200 mg/ml (pinning on Wednesdays and Saturdays because everything got here on Tuesday and I didn't feel like waiting). This morning on an empty stomach I am 216 lbs. I've lost all of the definition in my stomach but it's still tight. I feel like I "look" fat at the moment but I cant pinch anything... Thus water retention is high. Two days ago I set a bench PR at 320 lbs and yesterday I back squatted 300 (working on getting the legs back for weights vs distance running). My lifts are going up very fast... Adding 10-20 lbs every three days it seems (literally) and feeling good. Arms, legs, and chest have swelled tight and are holding it for days. It's only taken 11 days to go from no comments from people to having most people I ran across make comments yesterday. A few asked if I was on anything... That surprised me. So, with this long a$$ story out of the way I will post stats:

Inventory on hand:

Six 5ml Vials of Test Cyprionate dosed at 200 mg/ml.
Four 5000iu bottles of HCG
90 Tablets of Anastrozole
Thirty 51mg tablets of Clomid
Six 27mg/9ml bottles of Semorelin Forte Plus
Lifelong prescription for Finasteride (5 mg tablets quartered to 1.25mg).
Rogain foam twice a day (for the same reason I take finasteride)
A few hundred insulin syringes. A few hundred 1" 25g syringes. A hundred or so 18g drawing needles. All the alcohol swabs your heart can handle.

Other supplements:

Drink 3.5 grams of Creatine Monohydrate and 1.5 grams of Creatine HCI at breakfast
Take a B Complex Vitamin each morning providing 100% to 6000% of B1 - B12
Take 2.2g of Amino Acids each morning.
Take Glucosamine Sulfate each morning.

Diet:

I will keep this area short. I sat down and worked out the macros from brown rice, sweet potatoes, pork chops, eggs... etc. I cooked enough of all to last more than a week and froze it all in single serving sized Tupperware containers. I don't follow a set schedule of this at this time and that at that time that I repeat every day other than the fact that I eat a cup of egg whites for breakfast each morning. Otherwise I simply watch macros. I've been hitting about 325 g of carbs, 280 g of protein, and 100 g of fat each day. I also use meal replacements such a protein powder and bars in between solid food meals and during/after workouts. I probably get 120-150 grams of protein a day this way.

Labs:

10 days prior to starting I ran bloodwork twice in the same day (8 a.m. and 4 p.m.)
Serum Test was 710 ng/dl at 8 a.m. and 352 ng/dl at 4 p.m.
IGF1 was stable at 211 both times.

I will run labs again in 2 weeks and post cycle.

Protocol: (Beginning February 3rd)

Testosterone Cyprionate (12 weeks): Wednesday and Saturday 1.25 ml at 200mg/ml for 500mg a week. (Funky thing here. I have measured perfectly for each pin but at my 4th pin I had 1.8 ml left in the 5 ml bottle. I used that all for my 4th pin on the 13th. So I got a 110 mg surplus at my 4th pin. I guess the bottle was just a little too full).

Anastrozole (.5 mg) every third day.

HCG: Reconstituted the 5000 iu vial with 2 ml of bacteriostatic water. Dosing with 10 units from an insulin syringe M-W-F (250iu per pin) 1" left of right of my belly button. Will stop one day before the last injection of test.

Clomiphene (51mg tabs) for PCT. Will start 2 weeks after last test shot with 1 tablet per day for 7 days and then 2 tablets per day starting at day 8 through week 3.

Semorelin Forte Plus: HGRH with HGRP2 and HGRP6. Now, this stuff is making me hungry as can be. Night cravings are insane due to the HGRP6. Still, this is a long term daily pin that I intend to keep going for as long as I can afford it or until I die of old age... I have decided against letting my body decrease release of HGH as I age.

Finasteride (1.25mg): Every morning like clock work. On days I pin I get a little twitchy (figuratively) and might take 2.5 mg just because I know I am getting a surge of testosterone that will start being converted to DHT.

Any weird experiences so far:

Well, I was going to wait until the beginning of week 2 in a couple days to start HCG but my nuts feel funky. They're getting sore so I assume they're shutting down. For that reason I pinned HCG at 250mg for the first time today (Sunday) off schedule. I will pin again tomorrow at 250 mg and then stick with the M-W-F plan. I think this will be fine.

I aspirate without fail and have a fear of injecting into a vein... I rotate cyp shots from right to left a$$ cheeks so each side gets hit once a week. Yesterday I pulled the syringe and blood quickly poured from my upper glute to my leg. I wasn't ready for that. Up until then it had barely been a drop. I felt I may have injected directly into a vein so I went and laid on the floor for a few minutes waiting to see if I would have a reaction but nothing happened. I guess I just went through one.

Goals:

I want to maintain a superior level of endurance while adding strength. Honestly I neglected strength for years and focused on endurance but I have to be able to lift heavy weight as well if I want to compete seriously in the things I enjoy doing. In November (and this is sad...) when I started hitting weights again for strength my max bench had dropped to the 230 range and I only squatted 175 5-6 times before I got shaky. I simply hadn't done it in years and was running 6+ miles 5-6 days a week. I thought my legs were staying strong. Nope...

At the start of my cycle 11 days ago I maxed at 275 lbs bench and 230 lbs back squat.

Two days ago I maxed at 320 bench and a 300 back squat. Like I said above it seems like I am just throwing 10lbs to 20lbs on each time I hit the gym. Its nice but it's probably due to me getting old ability back since I haven't been on very long.

Routine:

I'm working each body part twice a week now, but my recovery seems to be happening faster and faster. Right now I spend 90-120 minutes a day in the gym. I work:

chest, arms, abs one day
quads, glutes, hams, calves the next
Shoulders, back, abs, traps the 3rd.
Rest the 4th.
Repeat with chest.

I need to add as much strength as possible before cutting fat. Ideally, at my height, I should be 190lbs-210lbs around 13% bf with lifts in the following ranges:

Back Squat: 475
Dead Lift: 525
Clean and Jerk: 350
Snatch: 300
Bench:400
Pull ups: 60

Now, will I get here on this cycle. No way... But I will make progress.

Below photo was yesterday:

Attachment 161915

Goals:

Ambitious... I've raised my goals based on strength gains so far. Right now I want to:

Bench 400
Back Squat 400
Dead Lift 430
Overhead press 225+
Snatch: 225
Clean and Jerk: 230

And I want to maintain an ability to run a 6:30 mile and 20:30 3 mile.

IF I manage this I will be ecstatic... High goals...

[USVet81]

Just finished my 10th workout on cycle.

Military press 1rm: 175
Dumbbell shoulder press with:75lb dumbbells
Lat pull down: 185 x 8

Went to failure on shoulders and back then ran a slow mile at 6.5 mph.

[kelkel]

Subscribed. And don't worry about a little bit of blood. Veins get nicked all the time.

[USVet81]

Subscribed. And don't worry about a little bit of blood. Veins get nicked all the time.

Thanks Kelkel. I greatly appreciate your insight.

[USVet81]

Posting for tracking of progress over the next 10 weeks.

Today is an Anastrozole (.5 mg) and HCG (250 iu) day.

Weight is 218.5lbs. I'm +16.5lbs in 11 days.

I still seem to be "inflating". Measured my arms flexed 2 days ago and got 17.25" on both. Measured today and get 17.75" on both. My pants are getting tight in the legs... Were loose before but are starting to look like skinny jeans.

Chest has stayed the same. 45" around.

My waist has marshmellowed. When I started 2 weeks ago I was at 34.5". Today I am at 39.5". Adding 5" to my waist is an unexpected thing but I am eating a ton more than I had been and I know I am retaining water.

Measuring around my shoulders I get 52".

Each quad is 26".

I'm noticing a bit more vascularity in my forearms today.

(Adding to this post)

Just got back from GNC...

Adding a mass gainer (700 cal, 115g carbs, 50g protein, 4.5g fat) and multi vitamin to my intake. Adding the multi because I don't want to miss daily vitamin needs due to too many meal replacements. Still getting actual meat, rice, egg whites, and sweet potatoes every day. I know I will have to cut after I'm done with this but I don't want to miss strength gains because I am not getting enough carbs or protein.

Now... Yesterday I said I was tracking macros and did not have a strict meal plan. That will change tomorrow morning. What I did tonight was recalculate my BMR (2090) and TDEE (3590). The BMR is a rough calculation as my waist has ballooned a bit. I know that's not all fat this fast so I didn't use that measurement. I guessed how much is water and went with that. I set my daily calorie intake at 4100 based on the above. I've also decided today to focus on a 40/40/20 split. This means 410 g protein, 410 g carb, 91 g fat.

Meal plan is below:

8 a.m.
1 cup egg whites (133 cal, 26g P, 0g C, 0g F)
1/2 cup-Dry- oatmeal (150 cal, 5g P, 27g C, 3g F) - yeah, I will cook it first.

10 a.m.
11.6 oz sweet potatoes (250 cal, 5g P, 58g C, 0g F)
Protein Shake (320 cal, 60g P, 10g C, 4g F)

12 p.m.
Mass Gainer (700 cal, 50g P, 115g C, 5g F)
1 can tuna (120 cal, 26g P, 0g C, 1g F)

2 p.m.
8 oz pork chops (427 cal, 47g P, 0g C, 24g F)
Protein Shake (320 cal, 60g P, 10g C, 4g F)

4 p.m.
Protein Shake (320 cal, 60g P, 10g C, 4g F)
3/4 cup cooked brown rice (160 cal, 4g P, 35g C, 0g F)

6 p.m.
1/2 cup mixed nuts (438 cal, 23g P, 30g C, 39g F)
mass gainer (700 cal, 50g P, 115g C, 5g F)

By my calculations this brings me to 4105 cal (416g protein, 410g carbs, 89g fat) vs a goal of 4100 cal (410g protein, 410g carbs, 91g fat). This is close enough for me.

Go big or go home I guess...

[USVet81]

Today is my no lift day so I decided about 90 minutes ago to go for a slow 1 hr run (6 miles at 10 min/mile). Normal heart rate for me would be about 155 bpm. At 34 min my heart rate was 178 bpm. I slowed down dramatically and couldn't get my heart rate below about 165. At 51 min I decided to lay on the ground for a few minutes. My heart rate stayed elevated but went down to 152. I finished the last 9 minutes going really slow.

Doing some reading now on heart rate during cycle... I figured with increased blood supply heart rate would decrease. Not so much.

Adding photo post run. Weighed after and had lost 6lbs of water (3/4 gallon). At 212.5lbs here. Will be drinking lots tonight to replace.

12 days in...

[NACH3]

Im sub'd!

Keep grinding brother!

[austinite]

Sweet! Looking forward to your progress buddy! And thanks for your service!

[USVet81]

Thanks NACH3 and Austinite. I appreciate the support.

[marcus300]

I will be keeping a close eye on your log, keep strong and keep motivated and any issues lets us know and we can help you.

Great detailed log

[Bio-Active]

Great detailed log. I will be following as well

[almostgone]

Nicely detailed log and will be following this as well. In regards to heart rate, my heart rate tends to run higher when I bump my TRT up to a blast level (~ 200mg/week).

[USVet81]

Day 13
Weight 216.5 (+4lbs since my run last night).

Day started not so well, because my day started at 2 am. That's exactly when my 7 week old son decided he was ready to be awake for the day by reminding me of the war screams of his people...

Spent 8 hours on the road after that for work before getting to the gym. You don't realize how inconvenient eating every 2 hours is until you have to get off the highway every two hours to get water from a gas station bathroom sink so you can mix supplements. I'm sure I looked like I was taking up residence in that bathroom stall when my fork was hitting the tuna fish can. What can I say? I needed to wash my utensil after finishing and that seemed like the most efficient place to do it.

My other lesson is that mass gainer is extraordinarily thick. Taste wasn't bad but if you told me that sand was a primary ingredient I wouldn't question it. Oddly I have had a somewhat upset stomach most of the day after drinking it.

Mostly I held to my meal plan. I found that my meals sort of drug out over each 2 hour period and into the next one. I simply couldn't find the space to pour that much into my body that fast. Not yet anyway...

During my 4 hour drive back home I motivated myself by watching Arnold's Blueprint for Mass Gains. Nice 17 min video on youtube. In the back of my mind I was also trying to figure out how the hell Tom Hardy developed such big traps... See, my wife has a crush on him and wanted to watch one of his movies last night (warrior). Good movie. I was getting annoying though because I kept commenting on his trap development. This is important because it made me read up on proper shrug methods. Turns out, like most guys, I have been doing them wrong. So, added a trap workout in with chest and shoulders tonight.

After watching Arnold's video I found myself questioning my effort in the gym. Am I reallllly working as hard as I can? I think so... Tonight no question. I spent 3 hours in the gym tonight doing chest, arms, 3 sets of traps, and abs.

Started with warm up at 135 flat bench then jumped to:
315 x 1
295 x 2
275 x 4
255 x 7
235 x 9
225 x 10
205 x 10
185 x 12
135 x 15

Then did barbell curls at:

115 x 6
125 x 6
135 x 6

Moved to dumbbell flys, then triceps extensions, incline bench, concentration curls, triceps pull downs, cable curls, sets of weighted dips with 45lb plate,
Forearm curls at 40, 55, 65, 75, triceps extensions with 130lbs 2 handed and 50 lbs single handed....

Anyway... Went on and on and on for 3 hours. Once I was too fried to lift free weights I went to machines until 20lbs of resistance was kicking my arse.

I have nothing left... I'm empty. No doubts tonight.

[TheTaxMan]

Enjoying reading your log, keep it up!
Subbed

[Mr.BB]

Good log.

Your running objectives are not achivable. The more weight you put on the slower you will be, nothing you can do about it.
Muscles and endurance sports dont mix well.

Keeping good cardio is great but you should reduce your running distances and speed, keep your hr around 155 imo.

[USVet81]

Good log.

Your running objectives are not achivable. The more weight you put on the slower you will be, nothing you can do about it.
Muscles and endurance sports dont mix well.

Keeping good cardio is great but you should reduce your running distances and speed, keep your hr around 155 imo.

Hey BB,

Thank you greatly for your comment. I appreciate it, and I honestly agree with you. At 14 days in on a 12 week cycle I'm up 14.5 lbs. Now, at 220 I used to run a 5:59 mile about 8 years ago, and was hitting that fine at 200 recently but I have no clue what my total gain will be here. I'm imagining I will put on another 20-30 lbs, based on progress so far, by the end of the cycle. Any chance I'm going to clock 6:30 at 240lbs? Probably not.

After my run the other night I came to the same conclusion as you. Longggg runs are out for a while. My RHR has gone from 48 bpm to 73 bpm and I don't like running with a heart rate near 180 for any longer than I have to. I think it's sort of counter productive after reading a bit more. The body is making more blood so the heart is pumping more... Running that far dehydrates you which thickens the blood and makes the heart have to work harder.

I'm going to do 30 min on an elliptical 2 days a week and 1 mile for speed two days a week. For me a mile is pretty short. Speed will be the focus rather than long distance endurance. Otherwise I will just walk until PCT starts.

Thanks again man.

[USVet81]

Also thanks to TaxMan, BioActive, Almost Gone, and Marcus for your comments. Appreciate them and the support.

[USVet81]

Just posting this because I think it's pretty cool... I've seen lots of folks ask (and I wondered as well) how long it will take to reach max testosterone levels after starting a cycle on a twice a week injection.

I came across this chart which shows a 400mg per week hypothetical cycle on Cypionate . Here, injecting every 4th day, steady state isn't reached for 40 days. This makes sense as most vets on the forum advise that at 5-6 weeks you really start seeing gains. Now this shows visually why...

Of course this cuts off at 2 months and is below the starter level of 500mg per week, but the basic pattern would remain the same. Just a 25% higher concentration and a little tighter to the left as you'd get 2 pins every 7 days vs every 8 days.

[Bio-Active]

Yes I really notice things start to kick at that 4-5 week mark

[USVet81]

Day 14.
Body weight: 217.5

Pinned 1.25mg test in right glute at 7 am
Pinned 250 iu HCG left of my belly button about 45 seconds later.

Traveling again today and remembered my employer pays for meals so I've stopped for a couple of steaks and potatoes... Realized I wouldn't get home before the gym closed so I found a big box gym 2 hours from my house just off the highway for leg day... Kept it simple but have killed myself.

Back squat
135 x 6
300 X 2
280 x 4
260 x 6
240 x 8
225 x 10
205 x 12

Linear leg Press
465 x 6
555 x 5
645 x 4
735 x 3
825 x 2
555 x 10
465 x 12
375 x 20

Followed with walking barbell lunges @ 135lbs and 95lbs 3x10

Hamstring leg curls @ 110lbs 3X10

Sitting calf raises @ 155 3x10

100 body weight air squats no rest.

For me this is a good amount on lower body... Again my weak point... But I bet I couldn't squat 95 lbs right now. Time to clean up and get home... Only 2 more hours on the road.

[Bio-Active]

Day 14. Body weight: 217.5 Pinned 1.25mg test in right glute at 7 am Pinned 250 iu HCG left of my belly button about 45 seconds later. Traveling again today and remembered my employer pays for meals so I've stopped for a couple of steaks and potatoes... Realized I wouldn't get home before the gym closed so I found a big box gym 2 hours from my house just off the highway for leg day... Kept it simple but have killed myself. Back squat 135 x 6 300 X 2 280 x 4 260 x 6 240 x 8 225 x 10 205 x 12 Linear leg Press 465 x 6 555 x 5 645 x 4 735 x 3 825 x 2 555 x 10 465 x 12 375 x 20 Followed with walking barbell lunges @ 135lbs and 95lbs 3x10 Hamstring leg curls @ 110lbs 3X10 Sitting calf raises @ 155 3x10 100 body weight air squats no rest. For me this is a good amount on lower body... Again my weak point... But I bet I couldn't squat 95 lbs right now. Time to clean up and get home... Only 2 more hours on the road.

that's pretty cool you found a gym on the way

[TheTaxMan]

You travelled 2 hours to use the gym? Now thats dedication!

[Bio-Active]

You travelled 2 hours to use the gym? Now thats dedication!

No I think it was on his way home but stil about 2 hours out from home

[USVet81]

You travelled 2 hours to use the gym? Now thats dedication!

Well, I got home 2 hours later because of it. lol. I was about 4 hours away from home at 6 pm. Both of the places I use near my house close at 9 so I had to either miss a day or figure something out. I decided to stop at the store and buy what I needed and find a place on the way. It's going to get a little more challenging next week when I fly to the Dominican Republic for 2 days. I doubt I'm going to find a suitable place to workout there... Need to come up with a solution... Maybe go 6-7 days straight and take 2 rest days or light cardio days instead?? I dunno yet but I will figure it out. Just want to make the most of it while I am on this cycle...

[Bio-Active]

Well, I got home 2 hours later because of it. lol. I was about 4 hours away from home at 6 pm. Both of the places I use near my house close at 9 so I had to either miss a day or figure something out. I decided to stop at the store and buy what I needed and find a place on the way. It's going to get a little more challenging next week when I fly to the Dominican Republic for 2 days. I doubt I'm going to find a suitable place to workout there... Need to come up with a solution... Maybe go 6-7 days straight and take 2 rest days or light cardio days instead?? I dunno yet but I will figure it out. Just want to make the most of it while I am on this cycle...

There is nothing wrong with taking those couple rest days. Remember train hard and rest harder. We grow when we are resting

[TheTaxMan]

I would blast it and take a couple of rest days, will do you good a nice rest

Or

Take some of these in your luggage just to keep your muscles working.

https://www.google.co.uk/imgres?imgu...A20QMwgcKAAwAA

[USVet81]

Day15
Body Weight: 218

15 days and 16 pounds... And theoretically nothing's even kicked in yet.

Today was an anastrozole day (.5 mg every 3rd day) and shoulders/back day.

Usually I start with shoulders but I switched it up and started with back. Might not seem like a big deal but I am trying to keep my body from developing an expectation of how training will go. The next few months I will try to shock muscle groups every time I exercise by never doing the exact same routine in the exact same order.

Started with bent over barbell rows 3x10 to
standing dumbbell press 4x8 to
Seated row pyramid... Low to high weight then back down
Lateral, front, rear raises 3x8
More seated rows...

then over to the machines for lat pull downs and seated shoulder press 3x10

I feel tired today and weaker in the gym than normal. Kind of glad tomorrow is a rest day...

Weight wise I look a lot bigger everywhere right now. From the front it looks good... From the side I look chubby. In the mornings I can still see abs but by evening those are gone (water).

Will get back to it on Saturday and hopefully be re energized...

[USVet81]

Deleting a double post... Anyone know how to delete an entire post when this happens?? Somehow my phone posted my previous post (#27) twice. I can't find a delete button.

[USVet81]

Day 16
Body Weight: 219.4 (+17.4)

Rest Day

[Bio-Active]

Day 16
Body Weight: 219.4 (+17.4)

Rest Day

Rest Hard brother

[Strongblood]

Great post USVet! I will keep track of your progress for sure. Thanks for the great information. Good luck bro!

[USVet81]

Day 17
Body Weight 223 -new lifetime high- (yeah... No idea wtf that came from... I think my scale was sitting on a crack in the tile or something yesterday... Anyway... Checked two scales today. Both at 223 before eating breakfast).
10% increase in body weight in 2.5 weeks.

Slept 12 hours last night... Felt really good this morning. After weighing this morning I decided to switch AI to .5mg anastrozole eod until I get labs. Just seems like a lot so fast (+21lbs). Outside of weight gain observations I have no obvious signs of gyno.

Pinned 1.25 ml test this morning (left glute). Went super... Never feel anything at all after I get done.
Also took .5mg anastrozole as noted above... As I switch to eod from every 3rd day.

Today was chest/arms

I wound up super setting most of the workout so the below workout wasn't exactly in order. I just recorded it on paper this way... It was warm this morning so I worked out in my home gym in my barn. Thus no spotter and no maxes for safety reasons.

Flat bench:
135x10
225x1
275x1
295x1
275x2
245x8
240x9
235x10

Incline bench
135x1
185x1
205x6
175x12
145x20 (looking for a pump here)

Seated dumbbell concentration curl
55x6 (with a kettle bell because I have a gap in dumbbell sizes)
50x10
65x3 no rest 50x8

Dumbbell fly
45x10x3 (realllly focused on slow full extensions and flexing at the top. Not going for weight today)

GHD sit ups 3X20

Leg lifts 3x20

Standing barbell curl (Olympic bar) with elbows glued to sides
95x6, 75x10, 75x12

Forearm dumbbell curls
50x10x2
65x10x2

Triceps extensions single dumbbell single hand
45x10
50x10
65x0 then assist with off hand to 8 reps
50x10

Started closing out the workout here

Preacher curl no rest. Dropped weight and went back at it.
75x10
135x6
105x6
75x5
45x5
30x5

Standing dumbbell curl
30x10

Triceps extension
30x40x1 each arm no rest

Forearm curl
30x30x1 each arm

Preacher curl
30x20

Done

[Bio-Active]

Nice work brother

[USVet81]

Nice work brother

Thanks... I've got today through Monday before I leave the country for 4 days. I'm going to go to 2 a days through Monday and really try to tire myself out. Then take Tuesday as a rest day in Santo Domingo and use whatever the hotel has Wednesday and Thursday. Looked online and seems like just basic machines so will probably do full body workouts until I get back. Will be SOL on squats so doing lower body out of order on Monday.

[Bio-Active]

Thanks... I've got today through Monday before I leave the country for 4 days. I'm going to go to 2 a days through Monday and really try to tire myself out. Then take Tuesday as a rest day in Santo Domingo and use whatever the hotel has Wednesday and Thursday. Looked online and seems like just basic machines so will probably do full body workouts until I get back. Will be SOL on squats so doing lower body out of order on Monday.

Nothing wrong with using some machines man. Enjoy the rest cause your body will love it. When you get back you will feel rested and strong!

[NACH3]

Great work USVet! Your on top of things - keep crushing it brother and very nicely detailed!

Am I reading that right - one arm DB tri extensions w/a 65lb DB? That's something

[USVet81]

Great work USVet! Your on top of things - keep crushing it brother and very nicely detailed!

Am I reading that right - one arm DB tri extensions w/a 65lb DB? That's something

Yessir. I need to really work on that though over the next two months. Would love to see 75 or 80 maybe.

[USVet81]

Day18
Body weight 220 (drop explained below)

So, woke up this morning at 5:30 am and did 1 hr 36 minutes of continuous cardio at low speed. Kept my heart rate between 120-130 the entire time. Calculated calorie burn was 1,166 calories (1/3 pound... Which was the goal I set. Thus the weird workout length.)This was on an empty stomach so fuel was body fat.

In theory the testosterone I am taking should be at a point where it inhibits catabolism, and the weight training I am doing should also counter the need for my body to use muscle for fuel... Especially since my body fat percentage is up a whopping 6% in the last 2 weeks. I have no shortage of fat reserve for slow slogging cardio. I also read some research that's been done on cardio on an empty stomach at the University of Maine which shows that this type of drawn out calorie burn is not intense enough to elicit an afterburn effect. That's great in my mind... I don't want this to touch the food I'm eating. I only want it to burn fat. I negated it anyway really... Added 1,000 calories to my intake today.

Workout today is rearranged because I am leaving the country on Tuesday and the place I am going has no leg equipment. Doing legs tomorrow means that I only have a 4 day gap vs 5 before I do legs again. With the switcharoo I did back and shoulders today. Workout was super-setted but included all of the below:

Dumbbell Shoulder Press:
30X6
45x6
65x1
75x1
85x1 (pr )
75x7 (failure)
65x10
65x12 (failure)

GHD Sit-ups: 4 sets of 25
Leg lifts: 4 sets of 25

Overhand pull up: 3 sets of 10

Trap shrug with dumbbells (slow) with 2 second hold at top of trap contraction:
30x10
45x10
65x10
85x10
65x10
45x10

Bent over row with Olympic bar:
95x6
125x6
145x6
165x6
185x6
215x1 (pr)

Lateral Raise:
30x6
45x6x2
50x6

Rear Delt Raise
30x10
45x10
45x10

Lateral Raise close out:

30x30x1

Then the baby woke up and I had to take him back inside to his mom. That wrapped the workout for me. Felt good today though.

[Bio-Active]

So did you do fasted cardio this morning and then going back in the afternoon to workout

[USVet81]

So did you do fasted cardio this morning and then going back in the afternoon to workout

Exactly. 12 hours apart.