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.