Quester Comp log

[Quester]

Before

If someone wants to give me some advice about how to rotate these upright, I'll appreciate it. They're right on my phone, email and laptop.

[Quester]

I definitely appreciate any advice in regard to the information which I'm posting in my log.
Thanks!

[Quester]

My workout Schedule:
3 day rotation w/ Sundays off
Mon-Push
Tue-Pull
Wed-Legs and special*
Thu-Push
Fri-Pull
Sat-Legs and special
Sunday- Worship the big guy (and stretch and rope machine {20min.})
Special consists of wrists, neck, and rotator cuffs. I do these to prevent injury to areas where I've had trouble and address trouble areas.
This week, and until I lack the time, I do aerobic work in the morning upon waking (fasted).
all 20-30 min
M-ERG (rowing machine)
T-bike
W-ERG
TH-ERG
F-bike
Sa-ERG
Su- rope machine
Additionally, the dog, Bogo, and I walk 1 mile at wake and 1 mile in evening.
Most exercises, 90%, are done with explosion up and very slow down
Push exercises (4) consists of
--Shoulder injuries (2XSLAP tear) = barbell avoidance means Dbells, cables, and EZ-bar; less overhead press, never military press or loaded raise from low to high past parallel with floor (I can start above or below but don't transition)--
2 Shoulder exercises-1 overhead (bad shoulders), 1 isolation, sometimes drop sets
2 Chest exercises-2 compounds or 1 compound + 1 isolation,
1 Tricep-skull crushers or skull crushers to the top of head are my favorites (with EZ-bar)
Pull exercises (4):
1-Lower Traps are a priority to correct an injury/imbalance=Y-raises of all kinds and other exrcises I don't know the words for...
1-Pull downs-straight arm, regular or close grip,
1-Rows-close grip mostly but also regular grip or wide; often cable but sometimes facing a pad and t-bar,
1-bicep curls- normally D-bell)-narrow grip for the outsides or pronated up and hammer down-normally drop sets
Legs:
1-Squat followed by GHR or Leg Press followed by RDL. Once fully locked out (press and squat) I extend with calves. ...Only on the leg press and GHR do I use challenging weights. My low back is not great. ((I'm considering incorporating a trap bar))
3-Bridge. Sometimes I do this on the standing ham curl machine by getting in a real funky position.
4-neck machine to sides
5-neck machine to back focusing on the upper back extensor muscles
6-farmers walk. Up the stairs (2 flights) around the 1/8mile track, and back down stairs to the rack with as much weight as I can manage without taking the entire day to finish it (currently 60lb D-bells)
6-(0r) rotator cuff. cables with hands at sides of head (like an overhead D-bell press position) pulling either front or back.
Essentially, the leg workout is more for posture, injury
Exercises usually consist of 3-4 sets, reps and weight appropriate to muscle (normally 8-12 reps), I often, breifly, stretch immediate after leaving the gym.
The reason I don't go harder is that I get insomnia when I workout to hard. I didn't used too...when I was younger.
Commercial diving, dive-tender, concrete-forming, roofing, oil-rig work, USMC, Football (AMERICAN!)...
I think I get enough ab work with the ERG.
I may start going back to Muy Thai next week.

[MuscleScience]

What's your goals? And stats?

[Quester]

42 yrs,
73", 224 lbs
I'm at 24% BF (I float really good in the ocean). I was down to 18% and 208 lbs, in Aug, but I had to take it easy because of injury. Then I just lost all discipline. That's been a cycle in my life. Now, maybe I may do better by being conservative.
I want to cut BF but I think I may be able to build lean body mass while doing it. Perhaps, just starting TRT and being in crappy shape gives me the opportunity to reap more rewards for the effort compared to having more skill and a better starting point?
SKYS THE LIMIT!

[Obs]

Good luck man!
Push hard and talk trash, it helps create seruious motivation.

[MuscleScience]

42 yrs,
73", 224 lbs
I'm at 24% BF (I float really good in the ocean). I was down to 18% and 208 lbs, in Aug, but I had to take it easy because of injury. Then I just lost all discipline. That's been a cycle in my life. Now, maybe I may do better by being conservative.
I want to cut BF but I think I may be able to build lean body mass while doing it. Perhaps, just starting TRT and being in crappy shape gives me the opportunity to reap more rewards for the effort compared to having more skill and a better starting point?
SKYS THE LIMIT!

I feel you man, after two knee surgeries and lots of inconsistencies in the gym as a result. I got pretty depressed and even thought to myself that I don't even like working out anymore. Which is just crazy talk, just takes a little bit of push to get back into the grove. I'm back in love with the gym and have goose bumps when I think about lifting. Being on here more constantly has also helped me, because of how excited people are about making gains. It rubs off, good luck to you, I'll be pulling for you.

[Quester]

SUPPS:
TRT:
Semorelin: 200mcg + 100mcg Ipam, fasted, 2-3 x day: bedtime,morning aerobic wrkt. at wake, and 2 hrs after breakfast for weight wrkt.
Test-c 100 mg E3d (day 1),
Anastrozole .5mg E3D (day 2), Glutathione injection 100mg E3D (day 2),
HCG 360iu E3D (day 3),
SUPPLEMENTS:
BCAA (leu-2.5, isoleu 1.25 & val 1.25) + Glutamine (4.5g): at wake, after weight wrkt, and at bed.,
Creatnine: before bed and before wght wrkt.,
Micro-PA (Phosphatidic Acid 750mg) after wght wrkt.,
Arginine (1g) 5xd,
Glucosamine (1500mg) + Chondritin (1200mg) 2xd, between meals,
L-Carnitine (500mg) 2xday, between meals,
all together with fat containing meal, 1xday
---Geen Tea (250mg, 30% ECCG),
---Fish oil (1440mg, EPA 640mg, DHA 253mg),
---Krill oil (500mg, EPA 50mg, DHA 30mg, Phospholipids 200mg, Astaxanthin 150 mcg),
---Reservatol (250mg)
---CoQ10 (Ubiquinol 100mg)
---Probiotic (50 billion CFU, 10 strains) 2xweek (with the above 5)
-
-
I'm real close to ordering Primobolan 200mg e3d.

[hollowedzeus]

SUPPS:
TRT:
Semorelin: 200mcg + 100mcg Ipam, fasted, 2-3 x day: bedtime,morning aerobic wrkt. at wake, and 2 hrs after breakfast for weight wrkt.
Test-c 100 mg E3d (day 1),
Anastrozole .5mg E3D (day 2), Glutathione injection 100mg E3D (day 2),
HCG 360iu E3D (day 3),
SUPPLEMENTS:
BCAA (leu-2.5, isoleu 1.25 & val 1.25) + Glutamine (4.5g): at wake, after weight wrkt, and at bed.,
Creatnine: before bed and before wght wrkt.,
Micro-PA (Phosphatidic Acid 750mg) after wght wrkt.,
Arginine (1g) 5xd,
Glucosamine (1500mg) + Chondritin (1200mg) 2xd, between meals,
L-Carnitine (500mg) 2xday, between meals,
all together with fat containing meal, 1xday
---Geen Tea (250mg, 30% ECCG),
---Fish oil (1440mg, EPA 640mg, DHA 253mg),
---Krill oil (500mg, EPA 50mg, DHA 30mg, Phospholipids 200mg, Astaxanthin 150 mcg),
---Reservatol (250mg)
---CoQ10 (Ubiquinol 100mg)
---Probiotic (50 billion CFU, 10 strains) 2xweek (with the above 5)
-
-
I'm real close to ordering Primobolan 200mg e3d.

Do you find probiotics help with digestion much? If that's why you take them that is...

[Quester]

Zeus,
Yes, I absolutely do.
Additionally, much of the function of probiotics is that they provide "competitive exclusion." Their presence in your gut prevents (not everything) other bad bacteria from finding a home.
But wait, there's more...
So, there's a lot of (field) research showing that there is a connection between the presence of probiotics, in your gut, and positive mental health. I suspect that this goes past mental health and means that probiotic residency equates to better psychological functioning, cognitive and emotional.
...Or, analogous to toxoplasmosis (crazy cat lady syndrome), the probiotics are controlling me now.

[Quester]

Standard breakfast:
3 eggs (whites) + 1 whole - scrambled
1/2 cup oatmeal w/ stevia and berries

I'll try to add to this in order to provide a standard diet rather than kill myself boring y'all on the particulars.

Of course, every morning I feast upon the weakness possessed by the man whom went to sleep in my skin!!!!!!

[Quester]

Thur (today) wrkt.
10 min of ERG and 10 min of bike at wake-up.
-I always put a few hours and a meal between aerobic and weight wrkts.
Wghts: Pull-day
1,5 second rest between sets.
Isolateral high rows:
3 sets w/ 2 sec pause, 1 set heavier w/ no pause until form failed
Str8 arm p-down:
3 sets
I switched to the pullover machine, 1 set, because I was feeling a lot of work in the long head of triceps. I'll use pullover machine more for this in future. However, this machine translates better to catching a wave and it will be useful to use this for tricep work.
Cable Y's: for the low traps
3 sets of twenty. I like it with the arms on the cable machine parallel w/ floor and closed tight. This puts more emphasis where I want it (low traps) and less where I don't (ant. deltoids and high traps).
wide grip EZ-bar curls
sets:2, reps (10, 6), finish w/ drop set of hammer curls, reps 8,2,3,2,1.
-
My upper traps did more work than I wanted today.

[hollowedzeus]

Zeus,
Yes, I absolutely do.
Additionally, much of the function of probiotics is that they provide "competitive exclusion." Their presence in your gut prevents (not everything) other bad bacteria from finding a home.
But wait, there's more...
So, there's a lot of (field) research showing that there is a connection between the presence of probiotics, in your gut, and positive mental health. I suspect that this goes past mental health and means that probiotic residency equates to better psychological functioning, cognitive and emotional.
...Or, analogous to toxoplasmosis (crazy cat lady syndrome), the probiotics are controlling me now.

Hmm that sounds great. My gut looks horrendous after eating carbs.... I've been trying digestive enzymes but I don't know how much of a difference it is making... you're argument for them is almost impossible to resist! Thank you man I think I better pick some up! Do you take caps or get them through a yogurt?

[Quester]

Zeus,
Probiotic Capsules: 50 billion CFU, 10 strains 2xweek.
It's important to get multiple strains and lots of little bacteria present, this one ^^ has 50 billion.
It's also goo to get a lot of fiber. Fiber is a PRE-biotic, it feeds them.
Additionally, I get probiotics from sauer kraut. Don't heat it or you'll kill the bacteria. Kimchi is also a good source. ...both are fermented foods. You'll want a cup of either when you eat it.
Yogurt doesn't have anywhere near the probiotics that are needed in one serving to make a difference however, Kefir is a good source.

[Quester]

Todays workout:
Morning:
10 min on erg +10 on bike.
Evening:
Cable lat raises: (right side first)
sets 3, reps 12, 11, 16 (lower weight)
Incline d-bell press, elbows at 45deg:
sets 4, reps 20, 9, 8, and then 9-superslow (lower weight)
Pec dec:
3 sets of 15,12,10; each with a 30-sec pause and then 10 reps single-arm all the way across body,
2-handles, Cable front raise:
sets 3, reps 14, 12, 9
Tricep p-down:
sets 3, reps 15, (higher weight) 10, 10

[hollowedzeus]

Zeus,
Probiotic Capsules: 50 billion CFU, 10 strains 2xweek.
It's important to get multiple strains and lots of little bacteria present, this one ^^ has 50 billion.
It's also goo to get a lot of fiber. Fiber is a PRE-biotic, it feeds them.
Additionally, I get probiotics from sauer kraut. Don't heat it or you'll kill the bacteria. Kimchi is also a good source. ...both are fermented foods. You'll want a cup of either when you eat it.
Yogurt doesn't have anywhere near the probiotics that are needed in one serving to make a difference however, Kefir is a good source.

You're the man quester thanks so much definitely looking to get this. I think I have trouble digesting all those carbs

[Quester]

Tired and a little sore today. I think it's because I didn't ingest get the right nutrients soon enough after my workout. After working out yesterday, ending at 7p. It took me until 930 to eat. I had a steak in the fridge that I was afraid might spoil. The steak was good, as was the grilled mushrooms and red pepper.

[Quester]

ERG 5000M, time 22:22.1.

[DocToxin8]

Keep it up man! I tip my hat sir!

[Quester]

Eve wght workt.
Trap bar squat
3 sets of 12
Calf Press
3 sets of 12
back neck ext (I use a lot of body english in my upper back extensor muscles to work them out)
3 sets, reps: 15, 11, dropped 50 lbs and did 20, and 10
rot cuff no rest between sets, arms, reps
--------forward (left then right)------back (L then R)
set-1----20------------------------------20
-----2----20------------------------------20
-----3----20------------------------------12
Farmer's Walk
50lb, 1/8 mi., 3 stops

I'm real tired in my muscles, but I feel good.
I've been sleeping good and I've been sleeping good. Maybe the aerobics in the morning are helping?
Tomorrow is rest day, I'll do the rope machine for twenty minutes, maybe more but probably not, and stretch real well.

[Quester]

At the gym, I ran into a guy who used to be in my Spanish class at community college. He asked me what I was doing there on a saturday night. I said, "I'm not carb cycling." He just looked at me like, "whatever dude."

[Quester]

I couldn't leave the post number at 666...
I got a lot more out of the trap bar (hex bar) than I ever do out of the squat bar, did it at much higher weight.
I'll incorporate more leg exercises soon.
Maybe I'll split my neck, rotator cuff, farmer's walk and other shit up into other days, into aerobic wrkts., or just go to the gym more than once in a day.

[Quester]

I guess I could add GHR curls (or RDLs) and leg presses (or single leg extensions) and make a day of it.

[Obs]

At the gym, I ran into a guy who used to be in my Spanish class at community college. He asked me what I was doing there on a saturday night. I said, "I'm not carb cycling." He just looked at me like, "whatever dude."

Lmao!

[Quester]

I din't do any workouts today. I have a lot of homework and crap. I got into the zone and cruised. Limited calories, heat pads and long walks with the dog.

[songdog]

Keep up the good work bro!

[Quester]

Sondog, Obs, Zeus, Doc, GB, MsclSci and FitChick-Thanks to everyone for your support. It means a lot to be accountable to something larger than myself alone. I hope you three are able to enjoy splitting second place!
no aerobics today busy with finals week and I'd rather be rich than healthy, strong or good-looking.
Push day
16:26-17:18
2 min pause between each set
Hi lateral isolated rows 2 sec pause at the contraction point of each rep
reps: 12,7,8,8
2-cabled lat p-down origin of cables: 2 x shoulder width
10,10,8
D-bell Ys on incline bench at 65 degrees, 2 sec pause at the contraction point of each rep
20, 16, 14, 12
Hammer curl 1 & 2 were drop sets
5,2,5,5
2,3,3,3
set 3 was super slow and never below parallel with floor
6 (the 6th lasted 10 secs to uncurl)

[Quester]

Woke at 0730
bike 0750-0810
The aerobic work makes me feel good.
Pull day later.

[hollowedzeus]

Woke at 0730
bike 0750-0810
The aerobic work makes me feel good.
Pull day later.

Did you do the bike fasted or fed?

[KINGKONG]

Enjoying your thread your a entertaining guy I wish you the best..I would really like to see a diet posted and a critique..it's not to make you feel bad but it is probably the most important thing regarding your goals of muscle gain ,fat loss..I saw the breakfast and I counted 13 grams of protein in the eggs..if this is right you need to extremely increase your protein intake..I take in a min 300 grams a day try to shoot for 360 that's 60 a meal times 6 meals of whole food..let me know man if you need anything Iam here to help ..

[Quester]

Did you do the bike fasted or fed?

Hey Zeus,
Fasted

[Quester]

Enjoying your thread your a entertaining guy I wish you the best..I would really like to see a diet posted and a critique..it's not to make you feel bad but it is probably the most important thing regarding your goals of muscle gain ,fat loss..I saw the breakfast and I counted 13 grams of protein in the eggs..if this is right you need to extremely increase your protein intake..I take in a min 300 grams a day try to shoot for 360 that's 60 a meal times 6 meals of whole food..let me know man if you need anything Iam here to help ..

Kong,
I'll start taking in some protein powder at breakfast. Should I use Caseine, whey or a mix?
Thanks very much!

[Quester]

To make it easier-I'll put numbers and ya'll can tell me where to add a protein shake and which kind. Or, if I need more just tell me where.
Typical diet:
Breakfast after aerobic workout, around 8.
1)3 egg whites+1 whole egg Scrambled, 1/2 cup oatmeal + 1/3 cup berries
Lunch at noon: fruit=apple, orange, kiwi or papaya
if on the go: 2) a sandwich with wheat bread, mustard and vinegar only, ham, roast beef or turkey, (I guess I'll have to add a protein shake), +fruit
or at home: a) 3)beans and rice and 1 chk leg quarters and a small salad-vinegar with small amt of oil
or b) 4) baked fish (naked) with the juice of a lemon, orange or tangerine + salad-(vinegar with small amt of oil, + fruit and a 1/2 cup of potato, sweet potato (naked) or 1/2 ear of corn (naked), or beans
or, c) 5) 1/3 lb. shrimp steamed (naked) +fruit and a 1/2 cup of potato or sweet potato (naked), 1/2 ear of corn (naked), or beans
or same as above but with turkey, can of tuna fish (naked) or pork loin, in similar proportions
1/2 hr Pre-workout:
Casein Protein shake + smart food powder added
Post-workout 1/2 hour after (around 530)
I inject sermorellin 200mcg + Ipam 100mcg immediately before walking into gym so I wait 1/2 hr after my 1-hr workout before I eat.
5 Prunes 100 cals, 15g of sugar
dinner: around 7
6)grilled meat or fish or steamed shrimp or other shellfish and a salad or piece of fruit.
before bed around 11
casein protein shake
Thanks
P.S. I know eating smaller meals more often is good for weight loss. However, professors in multiple anatomy and biology classes have convinced me that entering a fasted state has benefits also. Additionally, it leaves room for me to take my GHRH+GHRP. And, its way more convenient.

[KINGKONG]

The fiber and fat in your meals should slow down digestion in the whey a little..I would shoot for 6-8 oz meat in every meal..get some egg whites in the container I do 1 1/2 cup egg whites and one whole egg it's roughly 47 grams protein..if you can't get 6-8 oz meat drink the difference in whey but really try to get it in whole food..diet is the MOST important thing here keep a log and journal and change and refine the diet..

[Quester]

Will do.
Thanks Kong

[Quester]

no aerobic workout today
Weights consisted of push-day
My car is in the shop so I worked out at the apartment clubhouse.
They have an overhead press machine with neutral grips.
reps: 12, 10, 8, 10, and a set of explosive upward and real slow downward.
I was feeling good about it because I did a lot more weight than usual with d-bells (5Xmore)
In my next set of d-bell flys my shoulders were giving me a sharp pain.
I immediately stopped and started some lat raises. That hurt.
I switched to a d-bell chest press, didn't like that, and went home.
I can do legs tomorrow and chest on Fri.
You can learn the hard way that your better safe than sorry.
Shoulders ache now, they feel kind of wet on the inside but the pass the pull test.
Pull test: grab table in front of me at chest height. pull. If shoulder joint feels like it wants to separate (like a lizards tail)...it's not good.

[Quester]

ERG 20 minutes
Breakfast:
Black beans and rice, two whole eggs, 10g of protein from protein powder

[hollowedzeus]

ERG 20 minutes
Breakfast:
Black beans and rice, two whole eggs, 10g of protein from protein powder

Doing good man stay dedicated!

[DocToxin8]

Nice!
Oh, I'm glad I don't need to pay attention to diet, yet.

Shit, this is most improved,
If I'm gonna have a chance I need to get pretty ripped at the end.

Keep up the good work, or slip up a little now and then, that's ok by me.

[Quester]

yesterday: off
Today:
20 min on ERG in morning.
breakfast-4 jumbo eggs (1 of which was whole) and oatmeal with berries,
Lunch-Pork loin with mojo sauce (A vinegar and Garlic based clear Cuban sauce). On a wheat-bread bun.