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RoTD's log

Muscle Gelz Transdermals
IronMag Labs Prohormones
Yesterday's macros: Calories 2,055, carbs 79, fat 120, protein 206

Today's weight: 217.4

Today's workout: legs

Squat
225x10
315 3x10

Kneeling single leg curl

90x15
140x10
140x10
160x5
160x5

Seated calf raise
90x20
135x15
180x10
180x10
180x6

Leg extensions
150x15
190x10
230x8
270x5
270x5
 
Last edited:
Nice squats, I did squats today. Zercher for the first time, front squats and ATF squats. I had my wife spot me on a PR attempt on ATF @ 365. I made it!
 
Nice work Jag!


Yesterday’s macros: calroies 2,341, carbs 97, fat 136, protein 221

Today’s weight: 218.5

Workout: light back

As a “rest” day I did light back and cardio
Hammer strength pull downs
180x10
270 5x5

Straight leg dead lift
135x10
205 4x8

BB bent row
205 3x5

1 mile on the treadmill
 
Nice macros you must be getting more calories than me in ther fats. what are you eating for fats?
 
jagbender said:
Nice macros you must be getting more calories than me in ther fats. what are you eating for fats?
Click to expand...


Usually mostly natty pb and eggs.



Yesterday’s macros: Calories 2,630, carbs 183, fat 92, protein 228

Today’s weight 219.5

Today’s workout: chest triceps

Bench press:
225x10
335 x3,
345.x3
345.x3

Dip machine:
180x15
180x10
270.x10
270.x10
270.x8

DB Fly
75x8
75x 8
75.x8

Cable One Arm Tricep Extension
60x8
70x8
70.0x8

Dips
20, 15, 7

Hammer strength incline
180x8
180x8
180x5
 
Yesterday I weighed 221, today I weight 219.4. This was the first loss all week. I’ve gained daily. During my last 2-4 cycles I dieted the same way and always lost weight during the week. This is my first experience gaining during the low carb part of the diet.

Yesterday’s workout: shoulders:

30 second rest intervals

Hammer strength shoulder press:
180x10
180x10
180x10

Cable lateral raises:
50x8
50x8
50x8

Cable front raise:
30x8
40x8
40x8

Bent lateral raises:
40x8
50x8
50x8

Cable upright rows
90x10
110x10
130x8
 
I needed a little lifting break. Carb loaded yesterday and ate 3500 cals!

back to 2000 topday probably 1800 tomorrow and low carb taking a few days off lifting to recover.

keep SFW!
 
jagbender said:
I needed a little lifting break. Carb loaded yesterday and ate 3500 cals!

back to 2000 topday probably 1800 tomorrow and low carb taking a few days off lifting to recover.

keep SFW!
Click to expand...

I was bad this weekend. The in-laws, their parents, my parents and a few others all were staying at my house. I didn't do well on my diet. I ate too much and even had several beers. To make it worse, my phone stopped working. I use it to post here, log my diet and log workouts. I'll have a new phone tomorrow though and I'll be back on track diet wise.

Saturday's workout: Back and biceps


Hammer strength Underhand Pull down
180x10,250x8,250x8,250x8,250x8

Cable Seated Row
150x10,150x8,165x8,195x8,210x8

Barbell Shrugs Behind The Back
135x20,225x10,225x15

Dumbbell Alternate Bicep Curl
35x8,40x6,45x6,45x6

Dumbbell Preacher Curl
45x8,45x8,45x8,45x8

Dumbell Bent Over Row
50x10,70x10,70x8

Dumbbell Concentration Curls
70x5,70x5,70x5,70x7

Sunday: rest
 
I took 1.25mg of bromo last night and felt like crap this morning. I felt like puking. Then again. I may have drank a small amount of sour milk my wife left out overnight that I thought was my cup of water. I'm not sure what caused me to feel like crap, but if it's the bromo, either I get used to it, or I'll stop taking it. I felt terrible.

Today's weight: 222

Today's workout:


Barbell Squat 225.0x10,275.0x8,295.0x7,315.0x6
Standing Barbell Calf Raise 315.0x20,385.0x15,385.0x15,385.0x15
Leg Extensions 170.0x10,210.0x10,250.0x8,270.0x5
Lying Leg Curls 90.0x10,130.0x10,150.0x5,170.0x4
 
returnofthdragon said:
I took 1.25mg of bromo last night and felt like crap this morning. I felt like puking. Then again. I may have drank a small amount of sour milk my wife left out overnight that I thought was my cup of water. I'm not sure what caused me to feel like crap, but if it's the bromo, either I get used to it, or I'll stop taking it. I felt terrible.

Today's weight: 222

Today's workout:


Barbell Squat 225.0x10,275.0x8,295.0x7,315.0x6
Standing Barbell Calf Raise 315.0x20,385.0x15,385.0x15,385.0x15
Leg Extensions 170.0x10,210.0x10,250.0x8,270.0x5
Lying Leg Curls 90.0x10,130.0x10,150.0x5,170.0x4
Click to expand...


sour milk NICE! YUCK!
 
I felt less like crap this morning. I'll keep trying the bromo and see if it gets better. On the bright side, pumps were insane this morning. I was even asked by a guy what I've been doing different because he said I was getting "huge". I blame the extreme pump!

Yesterday's macros: Calories 2,261, carbs 84, fat 108, protein 228

Today's weight: 221.8


Workout: arms

30 second rest intervals

Preacher Curl Machine 70.0x12,110.0x8,110.0x8,110x7
Alternate Incline Dumbbell Curl 40x8,40.0x8,40.0x6
Triceps Pushdown V-Bar 70.0x20,100.0x12,100.0x12
Dumbbell Preacher Curl 50.0x8,50.0x8,50.0x8
Machine Triceps Extension 55.0x12,60.0x8,65.0x5
Cable One Arm Tricep Extension 50.0x10,50.0x10,50.0x4
 
jagbender said:
nice arm workout!
Click to expand...

:winkfinger:




Wednesday was a rest day. I forgot to weigh myself this morning.

Yesterday's macros: Calories 2,836, carbs 138, fat 147, protein 248


Today's workout:

Barbell Bench Press 315.0x5,315.0x5,315.0x5,315.0x5,315.0x5
Cable One Arm Tricep Extension 50.0x10,60.0x10,60.0x10
Machine Incline Chest Press 180.0x10,210.0x10,210.0x8
Dip Machine 270.0x8,270.0x8,270.0x8
 
I love the dbol. I wish I could take it forever! I feel great and pumps are great.

I'm ready for the deca to help with joints. When I've been on npp before my joints were great. Right now I feel like I'm on winny. My knees and elbows are a problem. The elbows are holding back some of my lifts.

Today's weight: 224

Yesterday's workout:

Wide-Grip Lat Pulldown 150.0x10,180.0x10,210.0x8,235.0x6,235.0x4
Barbell Shrugs Behind The Back 225.0x10,235.0x10,295.0x10
Dumbbell Concentration Curls 88.66 70.0x8,70.0x8,70.0x8
Underhand hammer strength Pull down 180.0x12,180.0x12,180.0x13,180.0x12, 180.0x12
Cable Seated Row 150.0x10,165.0x10,180.0x10,195.0x8,210.0x7
 
Today's weight: 226

Workout:

Squat 295.0x5,315.0x4,365.0x3,385.0x3,385.0x3
Leg Extensions210.0x10,230.0x10,250.0x9,270.0x6
kneeling single leg curl 180.0x5,180.0x5,180.0x4
Thigh Abductor 110.0x20,150.0x15,165.0x8
Thigh Adductor 90.0x20,130.0x20,150.0x11,165.0x4

I could go heavier on the squats, but my knees would hate me for it.
 
Weight 226.8

Workout: 2 miles on treadmill

Measurement updates (new numbers in red)
all taken right after waking up

Biceps:17”- 17.25-17.5"
Forearm: 13.5”-13.75-13 15/16"
Chest: 46.5”-47-47 3/4"
Waist: 38.5”- 38-38
Thigh:26.25”- 27-27.25
Calf:16.5”-same-17
Butt: 42.5
bellly: 38

I've been gaining size and strength. Going to start focusing a little more on loosing fat for awhile, then focus on it a lot closer to the end.

I had increased aromasin to 12.5 ed, still sensitive so I'm trying 25/day.
 
jagbender said:
what do you use as indicators for your Aromisin dosing?
Click to expand...

My nipples started feeling sore, so I increased the dose. That helped but didn't fix it so I'm increasing again. I may drop the dbol if it doesn't get better soon. I've never had estro sides before and have never used abroad ai before. Now with my first dbol, estro is a problem.
 
returnofthdragon said:
My nipples started feeling sore, so I increased the dose. That helped but didn't fix it so I'm increasing again. I may drop the dbol if it doesn't get better soon. I've never had estro sides before and have never used abroad ai before. Now with my first dbol, estro is a problem.
Click to expand...

I know the Anastrozole I got works! I am using my Altraz Anastrozole

Also have some madein the USA too
 
Today, I really felt like puking during my workout. Even when have the flu, I can either prevent myself from throwing up or let it out. Today felt like the flu. My body wanted to puke, I just didn't let it. It's worse in the morning and starts again anytime I eat. I'm glad to be done with bromo and starting caber. But today's workout was short and not so hot. Along with feeling like puking I had horrible gas. I was very glad there were less people there today!

Underhand Pull down 180.0x10,180.0x10,230.0x10,250.0x10,270.0x9
Cable Seated Row 150.0x10,210.0x8,235.0x8,235.0x7
Single Arm Bicep Curl Machine 50.0x12,50.0x10,50.0x10,50.0x10
Smith Barbell Shrugs Behind The Back 225.0x20,315.0x10,315.0x8
 
Last edited:
Muscle Gelz Transdermals
IronMag Labs Prohormones
TToday was a rare day for me. I was able to have a workout that wasn't a fasted workout! It felt great, but I really didn't have much more energy. I think I'm just so used to fasted workouts they aren't a big deal for me.

The program I put my logs into calculates the rep max for each set. I've been deleting it when posting, but I'm going to start leaving them. So the first number after the exercise name is the 1rm calculation for that exercise on that day.

Workout: chest/tri's

For bench I used 2 minutes rest until the last two sets where I didn't rest more than what it took to drop the weight. Those last two sets took a lot of gas out of me. The rest of the workout was with 30 second rest intervals. I could have got more than 405, but the best spotter I could manage was a 14 year old 90lb kid and I didn't trust him.


Barbell Bench Press 432 275.0x5,315.0x4,365.0x3,385.0x2,405.0x2,315.0x7,225.0x9
Triceps Pushdown V-Bar 147.33 100.0x10,130.0x4,120.0x5,120.0x4
Dumbbell Bench Press 105 90.0x5,90.0x5,90.0x5
Dumbbell Decline Fly 81.66 70.0x5,70.0x5
Dumbbell Incline Fly 81.66 70.0x5,70.0x5
Cable One Arm Tricep Extension 70 60.0x5,60.0x5,60.0x5,60.0x5

Cardio: 2 miles on the treadmill.
 
Last edited:
Today's weight: 229.4

Today's workout:......should have been back or legs

My gym needs more squat racks. Both were full today. One with a guy doing upright rows with the bar. I would have switched to back, but everything I wanted to start with there was taken. I was in a bad mood and didn't want to play dodge the retards, so I just did 2 miles in the treadmill and went home.
 
Weight: 226.8

Workout: Legs


Barbell Squat 453.33 225.0x8,315.0x5,385.0x4,385.0x3,405.0x2,425.0x2,22 5.0x12
Standing Smith Calf Raise 674.99 405.0x20,425.0x15,425.0x15,425.0x15
Leg Extensions 333.33 210.0x10,230.0x10,250.0x10,270.0x4
kneeling leg curl 210 180.0x5,180.0x5,180.0x5

Back pumps were a little limiting, but overall felt great during workout. My joints were good and still feel good tonight. That isn't always they case when I squat that much. Maybe the deca is helping now! :ohyeah:
 
Weight: 226

Workout: Back/biceps

Hammer Strength Pull down 340 180.0x12,180.0x15,230.0x10,230.0x10,300.0x4
Cable Seated Row 280 210.0x10,210.0x10,210.0x7,210.0x7,210.0x6
Dumbbell Preacher Curl 63.33 50.0x8,50.0x8,50.0x8
Smith Shrugs Behind The Back 446.66 235.0x20,315.0x10,335.0x10
 
Good news/Bad news today. I finally talked my wife into adding daycare to our gym membership. This way, instead of going to gym pre-dawn on the weekends, I can just go in the afternoon, non-fasted, and stay for a couple hours if I want. The bad news is, my son leaked through his diaper and I had to cut my workout short. I was close to done lifting, but wanted to get a lot of cardio in too.

Barbell Bench Press 378 275.0x10,295.0x8,315.0x6,225.0x10
Triceps Pushdown V-Bar 203.5 100.0x10,165.0x7,165.0x7,165.0x4
Barbell Incline Bench Press 270 135.0x10,225.0x6,225.0x5
Hammer Strength Dip Machine 367.33 270.0x8,270.0x8,290.0x8
Cable One Arm Tricep Extension 79.33 40.0x10,50.0x8,60.0x6,70.0x4
Dumbbell Preacher Curl 46.66 35x10,35x10,35x10
Dumbbell Concentration Curls 95 75.0x8
 
Today's weight: 226.4
Macros: Calories 1,946, Carbs 45, fat 82, protein 207

Workout: legs

Barbell Squat 402 225.0x10,295.0x10,315.0x8,335.0x6
Seated Calf Raise 300 135.0x20,180.0x20,190.0x13,190.0x12
Leg Extensions 340 215.0x10,235.0x10,255.0x10,270.0x5
Lying Leg Curls 192.66 95.0x10,135.0x10,150.0x6,170.0x4
 
Weight: 224.4

Workout: back

I had to cut the lifting short. My son kept me up 1/2 the night and I got to the gym late. Usually, I'll just skip cardio. Since I'm fat, I've got to quit skipping!

Hammer Strength Underhand Pull down 352 200.0x12,230.0x10,250.0x8,270.0x7,320.0x3
Hammer row 342 180.0x10,270.0x8,270.0x8
Front Smith Barbell Shrug 393.33 225.0x8,295.0x8,295.0x10

3 miles on the treadmill
 
jagbender said:
HA I remember those days! :roflmao:
Click to expand...

I've had those type of days for 4 years. I can't wait until they are gone!




Weight: 223.4

Workout: chest/triceps

Barbell Bench Press 423.5 365.0x3,385.0x2 (scared w/out spotter),385.0x3 (with spotter),315.0x6
Triceps Pushdown V-Bar 228 165.0x10,180.0x8,180.0x4
Dumbbell Incline Fly 88.66 70.0x8,70.0x8,70.0x7
Dumbbell Decline Fly 81.66 70.0x5,70.0x5,70.0x5
Cable One Arm Tricep Extension 88.66 60.0x8,70.0x8,70.0x8
Dips 15,8,5
 
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