Cycle 1/5

Cycle 1/10

1st microcycle of 10 reps.

Cycle 1/15

	1st microcycle of 15 reps completed

New log

I am now loggin my training in the Excel spreadsheet. I will be posting the tables with complete cycles here.

8 November 2015

1. Military press.
   - 20 kg x 10
   - 30 kg x 5
   - 35 kg x 5
   - 40 kg x 5
   - 45 kg x 5
   - 50 kg x 2 (fail on 3rd)

2. Scull crushers:
   - 20 kg x 5
   - 25 kg x 5
   - 30 kg x 5
   - 35 kg x 5*

3. Weighted chins:
   - BW x 5
   - 10 kg x 5
   - 15 kg x 5*

4. TBDL:
   - 20 kg x 5
   - 70 kg x 5
   - 80 kg x 5
   - 90 kg x 5

All maxes are checked, will start 15 rep cycle next week, probably on Wednesday.

6 November 2015

1. Incline bench:
   - 20 kg x 10
   - 40 kg x 5
   - 50 kg x 5
   - 60 kg x 5
   - 65 kg x 5

2. Weighted dips:
   - BW x 10
   - 20 kg x 5
   - 25 kg x 5
   - 30 kg x 5

3. Curls:
   - 20 kg x 10
   - 30 kg x 5
   - 35 kg x 5
   - 37.5 kg x 5

4. BB FSQ:
   - 20 kg x 10
   - 50 kg x 5
   - 60 kg x 5
   - 70 kg x 5 x 2

5. Leg raises;
   - 10 x 2

28 October 2015

1. Military press:
   - 20 kg x 10
   - 30 kg x 10
   - 35 x 11*

2. BB curls:
   - 20 kg x 10
   - 25 kg x 10 x 2

3. Triceps extensions:
   - 21 kg x 10
   - 23 kg x 13*

4. TBDL:
   - 20 kg x 10
   - 50 kg x 10
   - 80 kg x 10

5. Leg raises x 10

Stretching

26 October 2015

1. Incline bench:
   - 20 kg x 10
   - 50 kg x 10 x 2

2. Weighted dips:
   - BW x 10
   - 20 kg x 10*
   - 15 kg x 10

3. BB curls:
   - 30 kg x 10 x 2 *

4. BB FSQ:
   - 20 kg x 10
   - 50 kg x 10 x 2

24 October 2015

1. Military press:
   - 20 kg x 10
   - 25 kg x 15 x 2

2. BB curls:
   - 20 kg x 15 x 2

3. Standing triceps extensions:
   - 18 kg x 15 x 2

4. TBDL:
   - 55 kg x 15 x 2

Final version of the program

Inspired by a few sources, including couple of Russian books and Specific Hypertrophy Training website.

The program revolves around three microcycles, 6 session each: 15, 10 and 5 reps. The cycle starts around 55-60% of corresponding Rep Max and progresses over the course of the microcycle to a new high. After that - microcycle with lower rep range and so on. After three cycles are completed - a week of deloading.

Selection of exercises for the program:

15 rep cycle

Incline bench

Dips

Curls

FSQ

Military press

Triceps extensions

Curls

TBDL

10 rep cycle

Incline bench

Dips

Curls

FSQ

Military press

Triceps extensions

Chins

TBDL

5 rep cycle

Incline bench

Dips

Curls

FSQ

Military press

Triceps extensions

Chins
TBDL

Chins are too taxing for me for two sets of 15 reps, so I replaced them with curls for the time being for that cycle. 

21 October 2015

Session B and C. 

1. Incline bench:
   - 20 kg x 10
   - 50 kg x 5
   - 60 kg x 9 (max - ?)
   - 60 kg x 7
   - 50 kg x 10
   - 45 kg x 10

For some reason feeling very weak in this lift today.

2. Chins:
   - 10 x 2 sets
   - 8 x 1 set (max)

3. TBDL:
   - 50 kg x 10
   - 60 kg x 5
   - 70 kg x 15 x 2

4. Standing triceps extensions:
   - 18 kg x 15 x 2

19 October 2015

Session A.

BB FSQ:
   - 20 kg x 10
   - 50 kg x 5
   - 65 kg x 5
   - 70 kg x 5 x 2
   - 55 kg x 15

Weighted dips:
   - BW x 10
   - 15 kg x 5
   - 20 kg x 5 x 3
   - 10 kg x 13 (max)

17 October 2015

Session D.

Military Press:
   - 20 kg x 10
   - 40 kg x 5 x 3
   - 30 kg x 12 (near Max)

Biceps Curls:
   - 20 kg x 10
   - 30 kg x 5
   - 35 kg x 5 x 2
   - 27.5 kg x 12 (max)

Leg raises:
   - 10 x 2

New program ideas

Thinking of doing a different program. I don't have much time, and my sessions need to be short.

Session A

FSQ

Dips

Session B

Incline bench

Chins

Session C

TBDL

Triceps extensions

Session D

Military press
Curls

Rep/set - 5 x 3 + 10.
Load guided by RPE - if hard then lighter session.
Three to four times a week.

I am going to try make it flexible. For example, if it is Sunday and I have plenty of time to train I can do two sessions in one go. In that case the rest between the sessions will be longer.

15 October 2015

1. BB FSQ:
   - 20 kg x 5
   - 50 kg x 5
   - 60 kg x 5
   - 67.5 kg x 5 x 3
   - 55 kg x 10

2. Incline bench:
   - 20 kg x 10
   - 50 kg x 5
   - 60 kg x 5 x 3
   - 50 kg x 10

3. Chins:
   - 5 x 3

13 October 2015

Working out at six in the morning at Dubbo RSL.

1. BB FSQ
   - 20 kg x 10
   - 45 kg X 15
   - 47.5 kg X 15

2. Weighted dips
   - 12.5 kg X 15 X 2

3. Biceps curls
   - 25 kg X 10 X 2

4. Back extensions X 10

5. Leg raises 10 X 2

10 October 2015

Morning session.

1. BB FSQ:
  - 20 kg x 10
   - 40 kg x 5
   - 45 kg x 15 x 2

2. Incline bench:
   - 20 kg x 10
   - 40 kg x 5
   - 42.5 kg x 15 x 2

3. Chins:
   - 10 x 2

4. Leg raises:
   - 10 x 2

9 October 2015

40 minutes moderate pace stationary bike ride

8 October 2015

50 minutes stationary bike ride, few moderate intervals

7 October 2015

1. TBDL:
   - 70 kg x 15 x 2

2. Weighted dips:
   - 10 kg x 15 x 2

3. Biceps curls:
   - 20 kg x 15 x 2

4. Weighted crunches:
   - 10 kg x 10

6 October 2015

45 min light stationary bike ride.

5 October 2015

11.5 km walk. 599 calories according to the Run Keeper.

4 October 2015

A bit of sore back today. Need to pay more attention to stretching PWO.

1. BB FSQ:
   - 20 kg x 10
   - 40 kg x 5
   - 50 kg x 5
   - 60 kg x 5
   - 65 kg x 5
   - 67.5 kg x 5
   - 50 kg x 10

2. Incline bench:
   - 20 kg x 10
   - 40 kg x 15 x 2

3. Chins:
   - 17 *
   - 7

4. Leg raises

Stretching.

3 October 2015

30 minutes on the stationary bike, several intervals and repeats. Max HR - 168.

2 October 2015

50 min stationary bicycle ride with a few intervals.

30 September 2015

1. Incline bench:
   - 20 kg x 10
   - 50 kg x 15
   - 55 kg x 5
   - 60 kg x 5 x 2
   - 50 kg x 12 (max)

2. TBDL
   - 20 kg x 10
   - 50 kg x 5
   - 70 kg x 5
   - 80 kg x 5
   - 85 kg x 5
   - 90 kg x 5*
   - 70 kg x 10

3. Leg raises

29 September 2015

50 minutes of stationary bike ride with a few soft intervals.

28 September 2015

1 hour stationary bike ride with a few light intervals.

Serious overeating yesterday, planning low intake for the day.

27 September 2015

1. BB FSQ:
   - 20 kg x 10
   - 50 kg x 5
   - 55 kg x 10 x 2

2. Incline bench:
   - 20 kg x 10
   - 50 kg x 5
   - 55 kg x 10 x 2

3. TBDL:
   - 20 kg x 10
   - 50 kg x 5
   - 70 kg x 10 x 2

4. Chins:
   - 12, 10

5. Leg raises

Second consultation with Corey Nelson

Quick noes of the conversation.

There are three ways to go from now.

1. Get even leaner
2. Start growing conservatively
3. Pendulum swing - start rapid mass gain

Corey's recommendation is to get as lean as would ever want to be and then maintain it for a little while. It makes perfect set to me, as this approach will establish the new set point for leanness and low fat levels will be easier to maintain during growth.

Time frame for the next step - 8 weeks max.

The plan:

1. Add intensive fat loss days. Currently it is two lifting days (2200-2400 cal), three moderate loss days (1400-1700 cal) and two intensive days (700-1400 cal). Every week I have to add one intense fat loss day. By the end of the period I will have roughly 5 intense fat loss days.

2. Reduce calories on intensive fat loss days to 700-1000.

The idea, as before, is to lose fat without losing much muscle.

I may increase calories on lifting days to help preserve muscle. Should also have couple of rest days - I understand  rest from both training and fat loss.

Once again, the goal from now is to lose a bit more fat AND get used to maintaining the leanness, to establish the new set-point for the body. After that - confirm the results with DEXA. The latter in not absolutely necessary, and extra 2% of fat loss should be reflected in 2 - 2.5 cm reduction in waist size.

I mentioned to Corey that I have been following training template different to what he recommended. In stead of 3 x 5, 1 x 10 I was doing sets of ten. It doesn't seem to be a problem, as long as the weight lifted gradually trickles up. After a while the progress may stall, then it will be the time to switch to sets of 5 - not necessarily very heavy.

23 September 2015

1. BB FSQ:
   - 20 kg x 10
   - 50 kg x 5
   - 60 kg x 5
   - 65 kg x 10 x 2*

2. Weighted dips:
   - 20 kg x 10
   - 20 kg x 11 (max)*

3. TBDL:
   - 50 kg x 5
   - 70 kg x 5
   - 80 kg x 5
   - 85 kg x 5 x 2
   - 75 kg x 10

4. Abs - machine leg raises

22 September 2015

35 minutes stationary bike interval session.

21 September 2015

35 minutes stationary bike ride. 10 x 1 minute intervals of varying intensity.

19 September 2015

DEXA scan yesterday.

10% total body fat, on the dot! Better than expected. Very pleased with the result.

1. TBDL:
   - 20 kg x 10
   - 50 kg x 5
   - 75 kg x 20*

2. Incline bench:
   - 20 kg x 10
   - 50 kg x 10
   - 55 kg x 10

3. Chins:
   - BW x 16 (max)*

19 September 2015

20 minutes stationary bike interval ride.

16 September 2015

1. FSQ:
   - 20 kg x 10
   - 45 kg x 5
   - 57.5 kg x 20*

2. Weighted dips:
   - BW x 10
   - 15 kg x 10
   - 15 kg x 13 (max)*

3. BB biceps curls:
   - 27.5 x 10 x 2

4. Machine leg raises x 10

15 September 2015

50 min stationary bike ride, about 350 cal burn

13 September 2015

A bit of a blowout with the diet, more or less intentional. The session is planned as high volume.

1. TBDL:
   - 20 kg x 10
   - 50 kg x 10
   - 72.5 kg x 20*

2. Incline bench:
   - 20 kg x 10
   - 40 kg x 10
   - 50 kg x 10 x 2

3. Biceps curls:
   - 25 kg x 10 x 2

4. FSQ:
   - 20 kg x 10
   - 50 kg x 10 x 3

5. Abs - machine leg raises:
   - 10 x 2

12 September 2015

20 minutes interval session on the stationary bike

11 September 2015

1. BB FSQ:
   - 20 kg x 10
   - 45 kg x 10
   - 55 kg x 10 x 2
   - 50 kg x 10

2. Incline bench:
   - 20 kg x 10
   - 50 kg x 10
   - 60 kg x 10
   - 65 kg x 10*

3. Chins:
   - 15 (max)

9 September 2015

1. BB  FSQ:
   - 20 kg x 10
   - 40 kg x 10
   - 50 kg x 10

2. Incline bench:
   - 20 kg x 10
   - 40 kg x 10
   - 50 kg x 10 x 2

3. TBDL:
   - 50 kg x 5
   - 70 kg x 20*

8 September 2015

30 min interval session on stationary bike

7 September 2015

45 minutes stationary bike ride: moderate pace with a few intervals.

Big diet blowout yesterday, mostly intentional. Planning intensive fat loss today. PT-141 400 mg in the morning for appetite control, for what it's worth. Usual combo dosages.

6 September 2015

1. BB FSQ:
   - 20 kg x 10
   - 45 kg x 5
   - 55 kg x 20*

2. Weighted dips:
   - BW x 10
   - 12.5 kg x 10
   - 12.5 kg x 12 (max)

3. TBDL:
   - 20 kg x 10
   - 70 kg x 5 x 4 sets
   - 70 kg x 10

4. BB biceps curls:
   - 27.5 kg x 10 x 2

5 September 2015

20 min interval ride on the stationary bike.

4 September 2015

1. BB FSQ:
   - 20 kg x 10
   - 50 kg x 10 x 2

2. Incline bench:
   - 20 kg x 10
   - 40 kg x 10
   - 50 kg x 10 x 2

3. Chins:
   - 10 x 2

4. Standing triceps extensions:
   - 15 kg x 10

5. Hanging leg raises x 10

3 September 2015

Stationary bike interval session:

30 min intervals x 6

Total time - 20 min

2 September 2015

Tanita showing 13.8% body fat. First time in a quite a while I am below 14%.

Workout:

1. BB FSQ:
   - 20 kg x 10
   - 40 kg x 5
   - 55 kg x 10 x 2

2. Weighted dips:
   - BW x 10
   - 10 kg x 10
   - 10 kg x 11 (max)

3. TBDL:
   - 50 kg x 10
   - 60 kg x 20 (for the sake of variety)

4. BB curls:
   - 20 kg x 10
   - 25 kg x 10 x 2

5. Hanging leg raises
   - 8 x 2

31 August

1 hour stationary bicycle ride

30 August 2015

1. BB FSQ:
   - 20 kg x 10
   - 45 kg x 5
   - 55 kg x 5
   - 62.5 kg x 10 x 2*

2. Incline bench:
   - 20 kg x 10
   - 40 kg x 5
   - 50 kg x 5

Partials:
   - 60 kg x 5
   - 65 kg x 5
Static hold: 65 kg x 45 sec

3. TBDL:
   - 50 kg x 10
   - 70 kg x 10 x 2

29 August 2015

1+ hour bicycle ride:

28 August 2015

45 min stationary bike ride. Estimated - 300-350 cal.

27 August 2015

1. BB FSQ:
   - 20 kg x 10
   - 40 kg x 5
   - 50 kg x 5
   - 60 kg x 10 x 2

2. Incline bench:
   - 20 kg x 10
   - 40 kg x 5
   - 50 kg x 5
   - 60 kg x 10
   - 60 kg x 9 (last rep assisted)

3. TBDL:
   - 20 kg x 10
   - 70 kg x 5
   - 80 kg x 10 x 2

4. Chins - cannot do: sore right shoulder

5. Dips:
   - BW x 10 x 2

6. Ab wheel

26 August 2015

1 hour stationary bicycle ride.

Looking in the mirror I have sort of ambiguous feeling. One - I am definitely getting lean. I mean seriously lean first time in decades. On the other - I am getting really small.

Today's stats:

BW - 63.3 kg
BF - 14.5%
VF - 7

Seem to gain some water weight as well. No side effects from HGH so far.

I am planning to run this one until my BF hits 10%. Planning - hopefully succeeding. My wife rolls her eyes every time she looks at me or hugs me. On the other hand priming - getting as lean as you want before starting on the muscle building program - makes perfect sense. I guess I should put up with the weight loss and carry on until I reach my BF goal.

The upside - I am really looking fit in the mirror. I read many times that when you lose fat, even if the body weight goes down people look more muscular and even bigger. That's my case: bigger - not sure, but more athletic for sure.

Left selfie - today, right - 21st of July. Not too bad for one month.

  

24 August 2015

80/80 combo first thing in the morning.

1 hour stationary bike ride.

Planning to fast at least till noon.

23 August 2015

At least two doses of the combo every day. Today - three doses already, last pre-workout.

Also cardio most of the days. On the 21st - 1.5 hours bicycle ride in the park. 22nd - 45 min trainer ride. I like the look in the mirror.

Today - big eating day, over 2400 calories. Actually binged in the evening to over 3000 cal. 

Workout at 16:30.

1. BB FSQ:
   - 20 kg x 5
   - 40 kg x 5
   - 50 kg x 5
   - 55 kg x 5
   - 60 kg x 10 x 2*

2. Incline bench:
   - 20 kg x 10
   - 40 kg x 5
   - 50 kg x 5
   - 60 kg x 10
   - 55 kg x 10 (best of two sets)


3. TBDL:
   - 20 kg x 10
   - 70 kg x 5
   - 80 kg x 10

4. Chins:
   - 12 (izzy!)
   - 9

5. Hanging leg raises x 5.

And now it's pizza time, motherfuckers!

20 August 2015

1. BB FSQ:
   - 20 kg x 10
   - 40 kg x 5
   - 50 kg x 5
   - 55 kg x 10
   - 57.5 kg x 10

2. Incline bench:
   - 20 kg x 10
   - 40 kg x 5
   - 50 kg x 5
   - 55 kg x 10 x 2

3. TBDL:
   - 70 kg x 5
   - 75 kg x 10

4. Chins:
   - 10 x 2

16 August 2015

Serious overeating and drinking too much yesterday. Fasting since the morning today. 80/80 combo in the morning.

Workout at 14:00. Planning to take it easy.

80/80 combo pre-workout

1. BB FSQ:
   - 20 kg x 10
   - 50 kg x 10
   - 55 kg x 10

2. Incline bench:
   - 20 kg x 10
   - 40 kg x 5
   - 55 kg x 5
   - 60 kg x 5
   - 65 kg x 3 x 2 sets
   - 50 kg x 10

3. TBDL:
   - 70 kg x 10 x 2

4. Chins x 6 (sore R shoulder)

5. Biceps curls:
   - 20 kg x 10

6. Crunches x 20

15 August 2015

22 km bicycle ride, 1 hour.

13 August 2015

Stationary bicycle ride 20 minutes.

80/80 thereafter.

12 August 2015

1. BB SFQ:
   - 40 kg x 5
   - 50 kg x 10
   - 55 kg x 10 *

2. Incline bench:
   - 40 kg x 5
   - 50 kg x 5
   - 55 kg x 5
   - 60 kg x 5
   - 65 kg x 5 x 2
   - 50 kg x 10


3. TBDL:
   - 50 kg x 10
   - 70 kg x 5
   - 80 kg x 10
   - 70 kg x 10

4. Chins:
   - 10 x 2

5. Ab wheel.

Combo 80/80 twice today, three times yesterday.

9 August 2015

Two doses of peptides yesterday. 

Today:

80/80 in the morning.

Fasted from the morning. 

Fasted walk with the dog. 

Fasted bicycle ride +/-15 km. 

60/60 at 12:15.

Trying to fast until the evening, then planning to go out for some Chinese noodles.

7 August 2015

1. BB FSQ:
   - 45 kg x 5
   - 50 kg x 5
   - 55 kg x 5 x 2
   - 50 kg x 10

2. Incline bench:
   - 40 kg x 5
   - 50 kg x 5
   - 60 kg x 10
   - 50 kg x 11 (max)

3. TBDL:
   - 50 kg x 5
   - 70 kg x 5
   - 75 kg x 5

4. Chins:
   - 10 x 2

5. Ab wheel

6. Roman chair sit ups: 5 kg x 10

Combo 80/80 - morning/PWO

Consultation wit Corey Nelson

Had an hour of talking with Corey Nelson at ToggleFit. The summary below.

1. Exercise

Exercise selection stays the same. The template will be 3 sets of 5, the one set of 10.

Need to do cardio in prolonged light fashion.

2. Nutrition.

12,000 weekly calorie intake. It will be re-assessed every 1-2 weeks.

2 lifting days
3 fat loss days
2 intensive fat loss days

Should log intake into an app.

Lifting days should be non-consecutive.

2200 - 2800 calories/day
Carbs - 175-350 g
Protein - 200 g

Fruit and vegetables every meal if possible

30 min before workout - 30 g of protein and carb meal.

Leucin during workout.

Cocktail (in 1 liter of water):

5 g L-Leucine
10 g L-Glutamine
2 g L-Alanine
2-3 g L-Glycine

After lifting - low carb (10-20 g), whole foods only.

Assessment of training:
- objective training quality (weight lifted)
- subjective lifting quality

Moderate fat loss days.

1300 - 1700 cal/day

Fasting 6 - 9 hours from waking up.
Preferably whole foods only.

Cardio - 1 hour at heart rate 120-140/min

Intensive fat loss days.

900 - 1300 cal/day
Fasting 9-12 hours
Zero carb

30 min cardio in the same fashion.

Peptides.

3 doses a day
20 - 30 mcg per dose

Assessment.

1. Photo in the mirror
2. Waist circumference
3. Shoulders circumference (widest part)
4. Body weight

Other points:

- should have 6 hour weekly physical activity
- use low calorie density foods for appetite control
- healthy fats - olive/coconut (teaspoon)

4 August 2015

100/100 combo in the morning

Workout at 17:00

1. BB FSQ:
   - 40 kg x 5
   - 50 kg x 10 x 2

2. Incline bench:
   - 40 kg x 5
   - 50 kg x 5
   - 55 kg x 5

3. TBDL:
   - 70 kg x 10 x 2

100/100 PWO.

3 August 2015x 2

It turns out the website of the supplier made a mistake and I happily missed it. The vials they provide have 2000 mcg per ml of the stuff, therefore to get 100 mcg I have to inject 0.05 ml (5 units on the insulin syringe) and not 0.1, which I was doing all that time.

100/100 in the morning.

Almost complete fast all day. Some bread and cottage cheese on arrival home.

Workout at 19:00.

1. BB FSQ:
   - 40 kg x 5
   - 45 kg x 10 x 2

2. Incline bench:
   - 45 kg x 5
   - 50 kg x 5
   - 55 kg x 5
   - 60 kg x 10

3. TBDL:
   - 70 kg x 10

4. Chins:
   - 9 x 2

100/100 PWO.

1 August 2015

Overall progress in July is not bad. Lost couple of kilos, got stronger and leaner. Diet discipline was mostly good.

80/80 combo in the morning.

Workout:

1. BB FSQ:
   - 40 kg x 10 x 2

2. Incline bench:
   - 40 kg x 5
   - 50 kg x 5
   - 60 kg x 10
   - 60 kg x 5

3. TBDL:
   - 70 kg x 10 x 2

4. Chins:
   - 5 x 2

80/80 PWO.

Bremelanotide 1 mg. To blunt the appetite tomorrow as well as figuring out the dose for the secondary effects.

31 July 2015

80/80 in the morning. Diet during the day so-so: the choices are ok, but the quantity could be less.

Workout:

1. BB FSQ:
   - 45 kg x 5

2. Incline bench:
   - 40 kg x 10

3. Chins x 13 (max)
 
Too tired.

80/80 combo pre-bed. That's it.

30 July 2015

Rest yesterday. Combo in the morning and evening.

This morning - combo 80/80. Larger intake during the day.

Workout at 20:00

1. BB FSQ:
   - 40 kg x 10 x 2

2. Incline bench:
   - 40 kg x 5
   - 50 kg x 5
   - 60 kg x 10
   - 55 kg x 10

3. TBDL:
   - 65 kg x 10
   - 70 kg x 10

4. Chins:
   - 8 x 2

5. Ab wheel

80/80 combo PWO

28 July 2015

80/80 combo in the morning.

Workout at 18:30.

1. BB FSQ:
   - 30 kg x 10
   - 35 kg x 10

2. Incline bench:
   - 40 kg x 5
   - 55 kg x 10 x 2

3. TBDL:
   - 65 kg x 10 x 2

4. Chins x 10

100/100 combo later.
Bremelanotide 500 mcg for appetite control tomorrow.

27 July 2015

80/80 combo in the morning

Workout at 20:00

1. Goblet squats:
   - 20 kg x 20

2. Incline bench:
   - 52.5 kg x 10 x 2

3. TBDL:
   - 60 kg x 10 x 2

4. Chins:
   - 8 x 2

5. Ab wheel

80/80 combo PWO

26 July 2015

100/100 combo in the morning

Bicycle ride in the morning:

Workout

1. Goblet squats:
   - 20 kg x 20

2. Incline bench:
   - 50 kg x 10 x 2

3. TBDL:
   - 60 kg x 10 x 2

4. One arm rows:
   - 20 kg x 10 x 2

5. Ab wheel

80/80 combo PWO

25 July 2015

Take it easy day.

Tried Bremelanotide yesterday. 500 mcg at 19:00. Facial flushing soon after the injection, resolved in about half an hour. Maybe very mild nausea as well. By midnight - fullness in the penis. Nothing too remarkable, but fuller than usual. In another hour - strong erection and some increase in libido. Next time planning to pin 500 mcg in the evening and then another dose in the morning.

No appetite in the morning.

80/80 combo in the morning. No food so far - at 14:00. Curious to see as to when I will become hungry.

24 July 2015

100/100 combo in the morning.

1. Goblet squat:
   - 20 kg x 15 x 2

2. Incline bench:
   - 40 kg x 10
   - 57.5 kg x 10
   - 50 kg x 10

3. TBDL:
   - 60 kg x 10 x 2

4. Chins:
   - 7 x 2

5. Ab wheel.

100/100 combo POW.

23 July 2015

80/80 combo in the morning

1. Goblet squats:
   - 20 kg x 10

2. Incline bench:
   - 45 kg x 10

3. TBDL:
   - 55 kg x 10

4. Chins x 10

80/80 combo POW

23 July 2015

66.7 kg/17.6%.

80/80 combo in the morning

22 July 2015

80/100 Ipa/Mod in the morning

1. Goblet squats:
   - 20 kg x 10 x 2

2. Incline bench:
   - 40 kg x 5
   - 55 kg x 10 x 2

3. TBDL:
   - 55 kg x 10 x 2

4. Chins:
   - 7 x 2

100/100 Ipa/Mod POW + protein

21 July 2015

100/100 combo yesterday morning, nothing until now.

Workout at 18:00. 

1. Goblet squats:

   - 16 kg x 5

   - 20 kg x 15 x 2

2. Incline bench:

   - 45 kg x 5

   - 52.5 kg x 10

3. TBDL:

   - 50 kg x 10

   - 55 kg x 10 

4. Chins:

   - 8 x 2

5. L-raises/holds (lousy, quads cramping)

80/100 Ipa/Mod + protein PWO. 

19 July 2015

Friend's birthday party yesterday. Overeating and too much alcohol. Hangover this morning. No food until 14:00, not really hungry. 

100/100 in the morning

Training at 15:45. 

1. Goblet squats:

   - 20 kg x 15

2. Incline bench:

   - 45 kg x 5

   - 50 kg x 10 x 2

3. TBDL:

   - 50 kg x 10 x 2

4. Chins:

      - 8 x 2 sets

80/100 Ipa/Mod + protein POW

18 July 2015

Discipline is good.

80/100 Ipa/Mod GRF this morning. Had breakfast later.

Workout at 13:00

1. Goblet squats:
   - 16 kg x 10
   - 20 kg x 10

2. Incline bench:
   - 40 kg x 5
   - 47.5 kg x 10 x 2

3. TBDL:
   - 40 kg x 10
   - 50 kg x 10

4. One arm rows:
   - 20 kg x 10 x 2

5. Ab wheel:
   - 7 x 2

Post-workout: 80/100 Ipa/Mod + protein

17 July 2015

100/100 mcg combo this morning. First meal at 11:30 am.

Workout at 13:30

1. Goblet squats
   - 16 kg x 10 x 2

2. Incline bench:
   - 45 kg x 10 x 2

3. TBDL
   - 40 kg x 5
   - 50 kg x 5 x 2

4. Chin-ups:
   - BW x 7 x 2 sets

5. Pullovers over bar x 3

50 Ipa/100 CJC post workout + protein

16 July 2015

Injected 100/100 mcg of the combo in the morning. Did not feel hunger well until 11:00. Another dose - ~90/90 in the evening.

15 July 2015

Yesterday received CJC-1295 (without DAC, I.e. Mod GRF 1-29).

Injected the combo once yesterday.

Today once post workout and pre-bed. Diet good. Fucked up lower back with TBDL a little.

Body composition wise - losing weight but not so much fat - % stays more or less the same, around 18. Not much hunger. Sleep - no change, still need Ambien.

This morning:
BW - 66.6 kg
BF - 18.4
VF- 8

9 July 2015

Been sick since Monday (6th July): pharyngitis, slowly descending to the chest.

The diet was ok most of the time. Yesterday went a bit berserk, though not too much out of control, food wise. No sweets.

Ipamorelin 100 mcg religiously every evening.

Measurements today:

BW - 67.4
BF - 18.4%
VF - 8

Losing weight, but not so much fat.

Today worked out in the morning, injected Ipamorelin 100 mcg after workout.

Sleep maybe a little better, especially close to the morning.

2 July 2015

Eating was mostly good. 

Cottage cheese and tomatoes during the day. In the evening - salmon sashimi, the topping from volcano roll and a touch of rice (getting a bit paranoid)

No alcohol

100 mcg of Ip in the evening

Morning parameters:

BW - 68.2 kg

BF - 18.4%

VF - 8

1 July 2015

Good day to start experimentation.

The basics.

Been diet compliant for couple of weeks now. General idea is to have more protein on non-workout days, carbs on workout days. Some changes in two weeks: less visceral fat, maybe lost a kilo of BW.

Last night:

Ipamorelin 100 mcg left deltoid

Yesterday's eating was not good: went over the limit, had several shots of vodka and potato chips (baked).

After the injection - strange feeling drunkenness, but cannot be sure as I drank alcohol. Yet it seems somewhat different.

Sleep - as usual: 1/2 stilnox to go to sleep, woke up at 2 am - wife got up to get water, daughter came home from the party. Another 1/2 stilnox.

This morning - quite deep sleep. Woke up slightly dizzy. Again, not sure if because of alcohol yesterday.

Measurements:

BW - 68.4 kg
BF - 18.6%
VF - 8