--->>405<<--- accountability/progress log

[Papiriqui]

hahahahahahahaha nahh i am still here on the same path, ive thrown a few wrenches in the engine along the way but still true to the goal....It's been hectic at work and with the am and pm workouts as well as everything else i kind of dropped this site and went on my own for a bit.

Barely have time to come in here anymore, just came back and im on the AAS part learning a bit before hand since later on i want to start the bulk, stem dropped by my thread lol so i had to come back and say Hello you know!! Definitely missed you and everyone else, talking here, checking in, etc.

[--->>405<<---]

thats cool well i hope u make it a habit to stop in more often! u know diet is the most important aspect of this game..

[Papiriqui]

Definitely!!! Will stop by a few times a week but nothing like blogging as before, barely have time to sit infront of the laptop anymore and the iphone app sucks big time so thats that. By the way you are looking fantastic guy!!!! Great job!!!

[--->>405<<---]

Thx man!

I remember u say iphone app.. I have an iphone and dont use any app.. I just get on here like u would any other website and it works fine.. its wat im on now..

[--->>405<<---]

well fellows did an interesting split workout today.. back/shoulders.. liked it kept it simple..

chins: 4 x 10
seated mil press BB: 4 x 10
bent BB rows: 4 x 10
side/front laterals: 4 x 8 (each)

thats it! come monday if i am not dropping weight any faster than i am rite now its gonna be a hard carb cycle for 4 weeks! 193lbs again today.. thats 8lbs overweight in my book! and i can tell by how my underwear fit!

[akali]

I have been following the kai greene routine he does back/shoulders i find it rather good since alot of the pulling and pushing exercises are using similiar muscle groups!

[--->>405<<---]

^^^ i had a pretty impressive pump going! wish i lookd like that all the time

[jpowell]

I have a split where i train back on monday, then on tiesday follow up woth shoulders and upper traps. Been workn pretty good for me. Gives a nice bak pump, and boulder shoulders look.

[--->>405<<---]

Well i tell u im eatn 2700cals and i feel hungry and like i want about twice as much food! Its times like this i wonder how i made it on 1400cals! Monday or tuesday (depending which carb cycle i run) i will be def eatn ECA!!!! Ready for this xtra fat to be gone.. Seems like i have more now than Monday.. Prob a mental thing cuz ive been working out and dieting..

[--->>405<<---]

woke up this am weighing 192.. did some fasted cardio:

6min warmup
10min HIIT
5min rest
20min moderate

then got back on the scale and came in at 191 LOL.. ill be glad when i get back in the 180s.. i know the scale doesnt matter but rite now considering the type of food i ate to get my weight elevated i know the extra weight is water and fat.. neither of which i want to be carrying around!

no lifting today..

[akali]

hey 405 i have been following you alot lately, what is your cardio consisting of? i am at the 25 minute mark so far ( in terms of cardio ) some days i do heavy bag work ( punching bag ) 2 minute light sparring, 30 seconds rest. for 25 minutes, would this be effective on days i can't make it to the gym for cardio

[--->>405<<---]

akali i would say depending on ur goals whatever gets ur heartrate up will work.. i would think sparring as u described would be pretty good depending on the intensity ur doing it at.. id also like to note adding in some kicking would prob prove to be beneficial in many areas!

my cardio is 3-4 days am fasted for 40mins on elliptical.. with an occasional session thrown in like i posted above im not hard hard cutting rite now and once i get back to my previous weight and bf ill prob drop it back to 2-3days per week.. when i start bulking i may just do it 2x per week to keep cardiovascular system healthier!

it all depends on ur current goals.. if ur cutting hard id suggest 5-6days per week am fasted or pwo for 45mins!

[akali]

yes trying to get below 20% haha. today is my day off just had a 30 minute heavy bag session, yes i throw in kicks i used to do kickboxing before i got injured so it feels good to do some bag work every now and then. I will update my nutritional log now soon 4 week progress and hopefully get some criticism from yourself! cheers

[--->>405<<---]

Not a lot to say.. Have legs today.. Will be my first leg workout since pre vacation

[Back In Black]

Not a lot to say.. Have legs today.. Will be my first leg workout since pre vacation

Good luck tomorrow then!

[--->>405<<---]

yeh.. Will prob be a lil sore tomorrow! Lookn forward to getting legs done though.. Have missd doing them.. Dont know how i went years without doing legs.. Feel a lot better and look a lot better with muscular legs!

[--->>405<<---]

Had a good leg workout.. Actually legs/tris.. Kept it simple:

(After warmup)
Squat: 6sets 10 x 315
Leg curl: 6sets 10 x 120
Closegrip bench: 6sets 10 x 135, 185, 205, 185, 185, 185

Dun deal lookn better in mirror.. Feeln kinda strong and muscular!

Need spotter for squats so i can see how heavy i can go.. Bet i could rep 405..

[Bodacious]

Had a good leg workout.. Actually legs/tris.. Kept it simple:

(After warmup)
Squat: 6sets 10 x 315
Leg curl: 6sets 10 x 120
Closegrip bench: 6sets 10 x 135, 185, 205, 185, 185, 185

Dun deal lookn better in mirror.. Feeln kinda strong and muscular!

Need spotter for squats so i can see how heavy i can go.. Bet i could rep 4
05..

Hey 405 hey man u don't think ur over Workin ur body parts that's a lot of reps and sets. What do u think?

They will stop growing if its to much.

[--->>405<<---]

Bodacious i dont think 6 sets is too much per bodypart

I have done as many as 12 sets of squats.. 2 warmup and 10 working sets ... As a matter of fact i felt more like i wasnt doing enuff!!

On chest day i usually do:
4 sets flat
4 sets incline
4 sets flyes or pec deck

12sets total..

[--->>405<<---]

Well nutn really to say.. Had a busy mothers days morning.. Maybe next year i wont wait til the last second.. Nah i prob will

Legs r pretty dang sore today! (stem) at least i know i workd em good!

[--->>405<<---]

Well today is last day with carbs til friday.. Maybe i can cut down enuff this one week to go back to maintenance next week for a few weeks.. Weighed 191 this am so i have about 5lbs to lose.. Dont know how much of that is fat.. Maybe all of it in which case itll prob take longer than a 1 week carb cycle.. I am 4lbs lighter than this time last week and feel fairly lean.. Prob wont do anything today.. Maybe cardio this afternoon but i mite work tonite so i may just rest..

[RaginCajun]

are you runing that ECA stack?

[--->>405<<---]

Yeh i will be startn tomorrow.. To fight hunger mainly..

[RaginCajun]

i need to try something. i stay hungry!

[--->>405<<---]

ECA stack works well.. U can start with half dose..

1baby aspirin (actually full dose of this but its baby aspirin)
12.5mg primatene
100mg caffeine

Works great for suppressing appetite.. When it slows u can double the primatene and caffeine and leave aspirin the same

[RaginCajun]

i may leave the aspirin out and just do EC. i have asthma so i don't take any type of aspirin. i may have to look into it, thanks!

[akali]

do you take the ECA stack pre workout, or when exactly? i may try it i have all the things in my cuboard!

[--->>405<<---]

When on full dose i take it rite after breakfast, pre workout, and @3pm... Some people have a hard time sleeping if they take it too late.. Im not one of those people! U may not wanna take it later than 2pm

[--->>405<<---]

Stem need ur opinion:
pre cruise bf:7.8%
post cruise: 8.3%
after 1 week maintenance: 8.75%

Question: maintenance 1 more week or cut??? I usually chek it sundays but fkrgot and so did it today.. Weight down to 188lbs from 197 when i got home.. Pre weight: 186...

Id also like to note i feel leaner and think i am leaner than last week even though calipers say otherwise.. User error??

[Back In Black]

Well, readings can be off here and there so....

How do you LOOK compared to when you went away?

[--->>405<<---]

Not far off from memory (which is poor)

Yesterday i was 191lbs and i drank a fair amt of water yesterday (first since ive been home) and woke up 3lbs lighter this am at 188.. Also i ate more yesterday than usual cuz i workd last nite..

[--->>405<<---]

Logically it is hard to believe i couldve gaind .45%bf over a week while at the same time losing 9lbs of weight eating @2800cals clean.. Maybe the increase is cuz she didnt measure accurately last week or possible residual fat deposits that hadnt shown up yet from my trip?

[Back In Black]

I wouldn't sweat it mate, 2700cals again as 'maintenance' will do, or up it to 2800-2900 which will be closer to your true maintenance.

Anyhow, quit cutting, I need a bulking partner!

[--->>405<<---]

LOL!! i like being lean i have considered increasing my cals but i dont know how well ill fare on a bulk.. I get the least bit "jiggly" and mentally it wears on me tremendously until i rectify the situation! I do wanna bulk though.. Need to get my shoulder lookd at.. It doesnt bother me really but i can tell in pics that i dont "hold" my left shoulder the same as my right.. Almost like it is rounded towards the front more.. I can tell when i look at back shots.. My right shoulder looks square and my left one looks more rounded.

[Back In Black]

There'll be a way around the postural issue. It would likely still be there after te shoulder is fixed, you need to strengthen/tighten the relevant muscles and maybe ease any tight muscles.

I'm preferring being lean rather than 'big' too and I think that, as it's summer(soon), I will be more conscientious about how clean my bulk is.

[RaginCajun]

hey bud, just wondering if you ever got your BW done again for your elevated liver enzymes?

[--->>405<<---]

no.. Thx for bringing it up i need to i suppose.. Gotta be diet-related..

[RaginCajun]

no.. Thx for bringing it up i need to i suppose.. Gotta be diet-related..

was just checking! and i am still doubtful it is diet related, i am still on the notion that it is the TRT. any previous family history of liver disease or hepatitis? hopefully it was just the blood test that day and now your levels are back within normal range.

[--->>405<<---]

No family history of liver disease or hepatitis no.. Heart attack yes!

[--->>405<<---]

The following was copied and pasted from dr john crisler's website: all things male:

The risk of possible liver disease is listed on the package insert. But this is a throw back to the abuse of testosterone supplementation-in other words, taking steroids. I have never heard of appropriate TRT damaging the liver.